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Content Source: View on Fitness; Four easy ways to get back on track

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Kyle Case: Hello, and welcome to the Huntsman World Senior Games Active Life. My name is Kyle Case, and I'll be your host on this amazing journey as we attempt to help you get the most out of your life. Joining me in the studio today is my copilot, Jeff Harding. Jeff, how are you today?

Jeff Harding: I am well, Kyle. How are you?

Kyle Case: You know what, I'm doing good.

Jeff Harding: I went for a more sedate response that time.

Kyle Case: I appreciate that. But I like the crazy ones too.

Jeff Harding: Don't get used to it because it could change. There's no set rule.

Kyle Case: Hey, Jeff, when it comes to living the active life, have you ever been beset by a setback?

Jeff Harding: A time or 20.

Kyle Case: Just a time or 20, huh? We all have, right?

Jeff Harding: Yeah, sure.

Kyle Case: Every one of us has. I know that a while ago you were running and then you had some problems with your feet.

Jeff Harding: Plantar fasciitis. It wouldn't go away for two years.

Kyle Case: And so you've had a hard time with the running, but you've worked through that and you've found a way to stay active, which I think is awesome.

Jeff Harding: I'm still walking, yeah. I walk several miles a day, so yeah.

Kyle Case: I know. I've been injured and I've had injuries, but-

Jeff Harding: Yeah, your shoulder and your hip.

Kyle Case: Yeah, but much more often than injuries, Jeff, I have to admit I've been sidelined by chronic cases of the lazies.

Jeff Harding: Ah, dang. I hate when I get those. They're so hard to shake.

Kyle Case: Well, they are. But here's the thing. When you experience a setback, no matter what the reason, the tendency for all of us is to just kind of maybe give up, right?

Jeff Harding: Right, right.

Kyle Case: I've lost too much, I've gone too far away, it's not going to be possible for me to make it back. I think we've all experienced some of those thoughts.

Jeff Harding: Sure.

Kyle Case: But according to an article that I found in View On magazine-

Jeff Harding: Well, if it's in View On, then it's got to be spot on.

Kyle Case: It's classic, solid stuff.

Jeff Harding: It's like Abraham Lincoln said, "You can trust it if you read it on the internet."

Kyle Case: That's what he said.

Jeff Harding: Yeah.

Kyle Case: That one just never gets old.

Jeff Harding: It's excellent.

Kyle Case: That one just-

Jeff Harding: Jeremy, he's rolling on the floor [crosstalk 00:01:59].

Kyle Case: Actually, I found this one in a paper magazine.

Jeff Harding: Wow.

Kyle Case: It wasn't online.

Jeff Harding: So it's old school.

Kyle Case: It was in an actual magazine. Written by Laura Draskovich, and these are some things that she says that we need to do to get off of those setbacks and get back with the program, right? Get back on the program.

Jeff Harding: I'm ready.

Kyle Case: Here are some things that she shared with us. Number one, find the lessons in the situation.

Jeff Harding: You know, I'm always wondering what am I supposed to be learning from this.

Kyle Case: What am I supposed to learn from this? I think that's a fair question that probably we should all ask ourselves maybe even more often than we do. But you do have a choice. You either bang your head against the wall or you look for a lesson that needs to be learned. So if health and fitness are big on your priority list and you have not been motivated to eat healthier or to get the exercise that we all need, maybe it's a wakeup call to enlist some help or support.
You might consider hiring a personal trainer or a dietician who may be able to help you reach your goals. If you are social, check out a sports league that you could join. Seeing other people active might motivate you to get moving. I know in our office, Jeff, we have an ongoing friendly competition that I think helps motivate us or keep us going, and for us I think that we've found the lesson that we're all competitive people.

Jeff Harding: Well, also if there's some money involved then we're even more competitive.

Kyle Case: And if there's an incentive involved, then that makes it-

Jeff Harding: Financial incentive, yes.

Kyle Case: ... a little bit more attractive, right?

Jeff Harding: Right.

Kyle Case: The next one she says, "Commit to leveling up your game. It has been said that you are the average of the five people you spend most of your time with. That being said, if you spend your time with people who are active and start developing their good habits you'll likely be active too. If your goal is to eat healthy but you run around with a fast food friend or a group, you're probably not going to eat that healthy," right?

Jeff Harding: Right.

Kyle Case: So surround yourself with positive people, make it a habit to spend more time with those that you aspire to be, and make that commitment to leveling up your game.

Jeff Harding: I'm just thinking of the five people that I spend the most time with. That would be my wife and four grandchildren.

Kyle Case: Okay. This is all making perfect sense to me now. It's all coming clear into focus. The next one, she says, "Be consistent." This is a big one, right?

Jeff Harding: Oh, yeah.

Kyle Case: This is a huge one. Falling off the wagon is no excuse not to try to make a more positive improvement in your life. Start small and work your way towards the habit you desire to create. Small, consistent habits lead to bigger successes. The key is to be consistent in the small steps.

Jeff Harding: That's true.

Kyle Case: After a weekend of falling off the health and wellness wagon you may not want to work out in the gym on Monday, but just go and do it. Being in the habit of showing up at the gym shows yourself that you're committed, and consistency really is the key to any kind of success.

Jeff Harding: You need to remember that procrastination is habit-forming.

Kyle Case: It is, right?

Jeff Harding: It is.

Kyle Case: So you got to break past that and, again, get onto the game plan and even when it's hard just move forward. The last thing that she says is, "Acknowledge success along the way, no matter how big or small." Again, I think that one's a really important one, almost as important as the consistency one.

Jeff Harding: And it's one that we don't often allow ourselves to do.

Kyle Case: We don't, right? One step forward, no matter how small, is still a step in the right direction. We need to celebrate the small wins and those that keep the momentum going. Listen, the fact of the matter is that setbacks are going to happen. In one form or another, we're going to have setbacks. Do not let the guilt or the embarrassment of not following through on your goals prevent you from moving forward with positive habits.

Jeff Harding: That's right.

Kyle Case: The key to success is not perfection, Jeff, but it is persistence. If you want to live a life that we call the active life, you've got to keep going even when it's hard, even after failure, and maybe even especially after failure.

Jeff Harding: Well, yeah. That's the only way you're really going to achieve it, is if you get up after you fall down.

Kyle Case: Here's a thing that I think we need to remember. Small trip ups do not make you a failure. They make you human.

Jeff Harding: Even big falls don't make you a failure.

Kyle Case: They make you human, right?

Jeff Harding: Right.

Kyle Case: I really like that. The most goal-oriented and dedicated people slip on their habits too. What separates them isn't their willpower or their motivation. It's their ability to get back on track and quickly and just keep moving forward. So don't you quit.

Jeff Harding: I won't.

Kyle Case: All right. Today's guest is registered dietician Christie Benton. Christie received her bachelor of science in dietetics and food administration from California State University Long Beach. She's worked in a hospital-

Jeff Harding: Wasn't that the party school of California?

Christie Benton: No, I'm afraid not.

Kyle Case: No, no, no. She's worked at a hospital, dietetics, much of her career and is now an outpatient dietician at the Dixie Regional LiVe Well Center. Christie, thank you for joining us again today.

Christie Benton: It is always a pleasure to be here.

Kyle Case: We've had Christie on the show before. She always brings great information, and-

Jeff Harding: Yes, she is.

Kyle Case: ... I'm anticipating that today will be no exception. So we want to get into some specific stuff with you, but I'm curious of what you think about those tips and tricks on getting over setbacks.

Christie Benton: You were right on, or the author of that article. The consistency thing is one of the biggest habits you can get into. It's a predictor of success, it's a predictor of you getting back into the swing of things, it's a predictor of you advancing, it's picking yourself back up from the bootstraps or whatever the saying is, and getting back in the game. The consistency is very important. The other thing I find, and you've alluded to this, is even when people are trying to make changes in their eating habits, whether it's weight loss or even putting on weight or just eating better. We call it lapse, relapse, and collapse.

Kyle Case: I like that.

Christie Benton: But you got to catch yourself at the lapse. It was a great weekend, we had a great time, but come back to Monday morning, I'm back in my game plan. I want to make sure I'm eating well, getting my hydration and moving toward my goal of wellness. We're going to have collapses. We're going to have relapses. When it's a final collapse, when you've gotten that far, it's a little tougher to get back into the game but it's totally possible.

Kyle Case: It's still possible.

Christie Benton: Absolutely.

Kyle Case: Still possible. I think that's important for all of us to remember because it's also very easy to just stay there collapsed.

Jeff Harding: I think that we use the model of professional sports playoffs or college sports playoffs, that one loss and you're out and your season's over. But that's not the case in our lives, in the active live. As long as you keep getting back up and going, you are still in the game.

Kyle Case: Still moving forward.

Christie Benton: Absolutely. People pick themselves back up, and if they're not in the final competition, what are they doing? They're back in the gym, they're back in the coaching room finding out what do they need to do next year to play it better. Let's get started on it now.

Kyle Case: I love it. Now, you obviously, as a dietician, you're dealing with people who are trying to eat better.

Christie Benton: Absolutely.

Kyle Case: Again, like you said, whether that's lose weight, gain muscle mass, or just be healthier, those are the areas that you're working on. Obviously, that's one of the most difficult areas in this whole health and wellness spectrum, right?

Christie Benton: People don't give up their old habits easily.

Kyle Case: It's tough.

Christie Benton: We love our comfort foods and we love our Saturday night treats.

Kyle Case: Sure, sure.

Jeff Harding: Our rewards. They're our rewards.

Christie Benton: They're our rewards. We reward ourself with food, and there certainly are other ways to do that. But yeah, we love food.

Kyle Case: That being the case, and knowing that we're going to have setbacks, especially in that area, what's the thing that you find is most helpful to your clients to bounce back after they've been down?

Christie Benton: Well, I think they have to recognize that they have fallen or they've made a setback. That's number one, is recognizing what's going on. And that takes a consciousness, an awareness of what you're eating on the well side so when you do slip from there you can say, "Oh, wait a minute. This is not where I want to go with this," and take that few moments, take that breath, and then get back onto the right direction. Make the next choice to be correct for you, rather than lulling in that mire of sugar or fudge or whatever it is. You've got to recognize-

Jeff Harding: Oh, that sounds so fun.

Christie Benton: No, it's not good. Not even for a bath. No, no. You got to pick yourself back up and move back in that direction that you know is good for you.

Kyle Case: I like that concept of consciousness on two levels. One is you do need to recognize that you made a mistake or that the direction that you're going is not the right direction. I think that consciousness is important. The other side of it, too, that I think is just as important is to recognize that it's just a simple mistake, right?

Christie Benton: Right.

Kyle Case: It's not the end of the world. You need to be aware that, yeah, okay. I'm not headed that healthy direction that I want to be, but I can. I can make those decisions.

Christie Benton: Even in the final state of collapse, it may take you a little bit longer to get out of there but you were alluding to you know where you've been, you know what your goal is. If you keep that goal in mind, I think it's easier to say, "Hey, look. This was a setback, a large setback, but I can do it." It's like you said, if you had a physical injury and you had to get over it. You still have to keep in mind that you were physically active at one time and you felt better and that's where you want to get. Same thing with food.

Kyle Case: [crosstalk 00:11:19]. Awesome. I love it. You're listening to the Huntsman World Senior Games Active Life, and we're visiting with Christie Benton, a registered dietician talking a little bit about how to bounce back after a setback. I want to get into a little bit of a different topic. The Huntsman World Senior Games Active Life, we try to cater to a wide variety of people at different levels. But one of the groups of people that we want to get to are the athletes, those who are competing, whether it's in the Senior Games or in any other competition. I want to talk a little bit about fueling for success. We talk a lot in competition about practice and dedication and hard work and all those kinds of things. I think sometimes we forget the aspect of nutrition.

Christie Benton: You can't. If you're going to be a competitive athlete and truly be, to the old phrase, on top of your game, you cannot ignore your nutrition. Your nutrition, your calories, your carbs, are what's going to fuel you. If you're in any kind of endurance sport or weight sport, the nutrition that you plan and consume is going to allow you to do better in that sport. You go in without fuel, it's like a car.

Kyle Case: You don't have fuel.

Christie Benton: You don't have fuel. You're going to run out before you're even close to the end of the game.

Jeff Harding: So you're saying it's a little bit like a Formula 1 racer using regular unleaded gas in their car and expecting high performance.

Christie Benton: You got it.

Kyle Case: Well, or even in some cases, showing up to the car race and not even putting gas in the engine.

Jeff Harding: Right, not having any gas in the tank. Right.

Kyle Case: Two quick stories on that that I think just illustrate that perfectly. My mother-in-law several years ago decided she wanted to do a 50-mile bike ride. I'd been working on her and trying to get her to do the competition, but this wasn't her thing. But she was pretty active and she was in pretty good shape at the time, and she rode her bike a lot. So I said, "Listen, we've got this event. It's a ride. It's not a race, so you don't have to worry about that pressure and that stress, so let's go for it." She agreed and she signed up, and it was exciting for all the family. She went out and she rode that 50 miles, and she never once stopped at the aid stations, which she needed to do, right?

Christie Benton: Yeah.

Kyle Case: But in her mind she just thought, I don't know if she thought, "I don't deserve the food because I didn't pay for it," or she misunderstood. I don't know what her deal was. Or she was just trying to get a better time. I don't know, but she didn't stop and by the time she got to the finish line, which she did make it. Kudos to her for just-

Jeff Harding: Congratulations.

Kyle Case: ... for just gritting it out.

Christie Benton: She made it.

Kyle Case: She made it. But man, she was wiped out. She was really wiped out and she didn't take advantage of refueling her engine. Another really quick story. My mom has ran a couple of races in the Huntsman World Senior Games, and the first year that she did it she got up in the morning and she didn't eat breakfast, and it made a difference. That was kind of the way that she trained. She woke up in the morning, she would go for a run in the morning, and then she would come home and make herself breakfast. That was the way that she was training, but the day of competition, really that adrenaline and that competition kicks in and you exert more energy. By the time, again, she finished the race, but by the time she made it to the finish line she was completely spent. So fueling is very important.

Christie Benton: And you're bringing up a very good point with that one. If you're going to train for a particular event, part of that training is eating for that event.

Kyle Case: Makes sense, right?

Christie Benton: If you're going to be training for the marathon, you want to also practice how you're going to fuel. You're going to be out on an abandoned road somewhere. There isn't going to be a maverick with what you think you're going to buy.

Jeff Harding: Or if there is, you probably won't have your wallet with you.

Christie Benton: You won't have your wallet with you, unless you have one of those cool shorts. But anyway-

Kyle Case: And if you do, maybe you shouldn't stop anyways, right?

Christie Benton: Not the best choice. But you have to be prepared. You have to know your race, you need to know the course, you need to know what's expected, you need to know if there's another event after your event. Maybe you're competing in two, which I'm sure some of our seniors are doing certainly more than one event in a day. So knowing that pattern where your demands are going to be allows you to practice how you're going to fuel, what the break time is like, what's your hydration so when you get into the competition there's no surprises. You don't want to decide to do something new because somebody else decided to do it too. You want to do what you know is working for you.

Kyle Case: I find it interesting just as a concept that this idea of nutrition, it seems so obvious that it's so important, and yet it feels like it's kind of the last part of the game plan that people are really starting to understand. I know Jordan Burrows is an Olympic wrestler, a world champion wrestler, fantastic at what he does. He talks regularly about how, for most of his career, he's just got in the room and he's just grounded out and he's made himself the best in the world. But it's just recently that he's started to realize how important nutrition is. So let's talk about that. You talked about practicing for training days versus competition days. Is there a difference in the way that you would eat on a competition day versus a training day?

Christie Benton: In a sense there is. Many folks will train shorter spurts, shorter runs, shorter sessions, and when they finally put it all together for the final day or the day of competition, there is a different timing. But if you are doing, for example, 10-mile bike rides or a 10-mile run, you need to know how to fuel for that and that's going to transfer over to your day of competition.
There's a lot of information out there, a lot of anecdotal stories about people who train dry, they're out here just letting everything kind of dehydrate and there's no fuel, and then they figure when they get into the competition they're going to pump it up, they're going to fuel, and they will do better. You're going to do better if you fuel through that training. Adjust your intake. If you're not doing a 25-mile run, maybe it's only 10, you don't need to eat as much.
But you do want to be thinking ahead. What am I going to be doing on the day of competition, and again, where is my aid going to come from? How am I going to do it? So there is a little bit of difference. We don't seem to train our whole race, for example, on our training day. We do little pieces of it and then put it all together shortly before the big competition. But even in those short jaunts, fuel. If it's endurance, you've got to get the fuel onboard. You've got to get those carbs in there and see how you do.

Kyle Case: So how does counting calories fit into that? Is that something you recommend for athletes, or do you talk more about just the actual quantity and quality of food?

Christie Benton: I think it's more quality of food, and I'm going to throw out timing. I think calories are very individual. You've got such a wide range of competitors out there and the different types of competition, whether it's weight related or endurance related. You've got so many different aspects, so you have to fuel for your sport. Body size, calorie burn, metabolic rate, how often are you training, all that's going to help you determine where your calorie demand is.
As simply stated as it is, weight may be a very big indicator. If you're training and training and training, and for some folks, yeah, we want to drop that few pounds before the final competition. But if you're training for a marathon and you drop 30 pounds before you go out there and it's like what a surprise, you didn't eat enough. And now you may have put yourself at risk when you finally get to that final race.
So knowing where your weight needs to be, and again, highly elite athletes know. They know what their competitive weight is, where they need to be to do the best performance, and they will fuel and eat according to keep and get to that ideal weight for themselves. So I don't promote counting calories. [inaudible 00:19:23] you need 2,400 or whatever. You need to eat to fuel, feel good, come back, recover, and be able to take the next day of training in stride.

Kyle Case: I love that. I'm curious about, you talked about timing. I'm curious about what do you eat and then what is the timing? When is the best time? If you're in the middle of a marathon, do you eat during the race? Do you eat before? How does that all work out, and what are the foods that you recommend?

Christie Benton: Well, certainly carbohydrates. If you're an endurance athlete ... Well, okay, there's differences in today's athlete. I'm not going to go down that road. But most of the time your carbohydrates are your best fuel for the endurance competitions. I'm a big fan of fueling before the competition. It may not be ... An example is St. George marathon. You know, we've got that pasta dinner the night before. These people are pasta-ing out. But they're loading up some carbs. Again, I'm not going to recommend that if this is your first time and you decide to go hog wild-

Kyle Case: Go all out on the spaghetti.

Christie Benton: ... on the pasta and you don't get up in the morning. You've got to know what you're going to do. But you need those carbs beforehand. People who go out and can run 10 miles and they go, "Well, I don't eat. I don't fuel," I will guarantee you that they will do better if they fuel. So you want to fuel before your event in some way. It may be.

Kyle Case: Are you saying the day before-

Jeff Harding: Yeah, how far before?

Kyle Case: ... or the morning of, or does it depend?

Christie Benton: Well, even the day before. If you're prepping for an endurance, you want to carb up. But even on that day of the event you're going to fuel before the event. Depending on the length of the event, you may find it necessary to fuel during it which, again, a lot of folks use the gels, the Gatorade and so forth for that carbohydrate. A simple goes in and bets burnt. Certainly log that one. You're going to get hydrated if you're using something like a sports beverage. So during a lengthy competition you have to fuel. Immediately afterwards, replenish. Get some water and get some food back in you. The body is primed to restore its own glycogen stores, so before, during, and after, know your event and fuel around it, something we can certainly help you with at the LiVe Well Center.

Kyle Case: I think you've hit on some really important points, and not the least of which is to know your event, right?

Christie Benton: Know your event.

Kyle Case: A marathon is different than a softball tournament.

Christie Benton: Yes.

Kyle Case: Or a basketball tournament, or a-

Christie Benton: Wrestling.

Kyle Case: ... a wrestling match or whatever. So you need to understand that. What happens if you don't adequately fuel your engine? What happens in our bodies?

Christie Benton: You will not perform at your peak. That's one thing. We know, the studies are out there, that the folks who fuel appropriately for a highly competitive event will do better. They last longer. It's a longer time to exhaustion, which for some of these longer events, it's a big advantage. Along that same line, hydration. We kind of think, "Well, I'm thirsty. I guess I'll get a drink." If you're hydrating during the event appropriately, you will sustain your mental ability to complete that event in a better form.

Kyle Case: I think that's important as well to remember because so much of our body is made of water and when we start depleting those stores, it affects everything, from muscles to our brain activity. You're not going to be as sharp as you need to be in the competition. Well, we're running a little short on time. If you had one piece of advice that you might share with a competitive athlete that's the most important thing to remember about nutrition, what might that be?

Christie Benton: I think I'd come back to eat during training like you're going to eat during your competition. Know your event, train your nutritional intake to match your event, and carry it all the way through your final event.

Kyle Case: I love that. If you're training for a run, obviously you're going to run. If you're training for a bike ride, you're going to get on that bike. Nutrition has to be a piece and a part of that training.

Christie Benton: Support it. Absolutely.

Jeff Harding: Your body gets used to a rhythm, and if you change your rhythm just before you're going to compete, you're going to throw yourself out of rhythm physically as well as ...

Christie Benton: Totally.

Jeff Harding: So it's important.

Christie Benton: You'll be on the side of the road in a heap.

Kyle Case: Christie, thank you so much for joining us today.

Christie Benton: Always fun to be here. Thank you guys.

Kyle Case: We really appreciate your time and your expertise, so we look forward to having you back sometime.

Christie Benton: Thank you.

Kyle Case: Jeff.

Jeff Harding: Yes.

Kyle Case: This time of year I always end the show with the same invitation.

Jeff Harding: As well you should.

Kyle Case: Get registered for the Huntsman World Senior Games, right?

Jeff Harding: Right.

Kyle Case: Now is the time. As of this morning, we have over 6,300 registered participants, which is pretty high for this time of year.

Jeff Harding: That is. That's really good.

Kyle Case: It's going to be a fantastic event, maybe even record-breaking, and you don't want to miss it. You want to be a part of it. So make sure that you visit seniorgames.net and register for your choice of your favorite sport today. Today's the day to do it. Seniorgames.net.

Jeff Harding: That's right.

Kyle Case: The 2018 dates for this year's games are October 8th through the 20th, and don't forget to tune in live next and every Thursday at 5:30 PM Mountain Time on AM 1450 or FM 93.1 for the Huntsman World Senior Games Active Life. You can also subscribe to our podcast pretty much anywhere podcasts are found.

Jeff Harding: That's anywhere.

Kyle Case: Including iTunes, Google, and Stitcher, as well as TuneIn and Spotify. It's easy to add us to your list of favorite podcasts. Just search for the Huntsman World Senior Games Active Life, hit that subscribe button, and every time we release a new episode you will be notified. Once you've subscribed, give us a rating and write a quick review. It really helps us spread the word out there.

Jeff Harding: That's right.

Kyle Case: Another cool way to listen to the podcast, Jeff, I just discovered this a few weeks ago, is to simply ask your smart speaker to play it. You can ask Siri, Alexa, or your Google Home device to play the Huntsman World Senior Games Active life podcast and it'll play the most recent episode. That's a cool way to listen to the show. If you have an idea for a show or a question for us, shoot us an email at activelife@seniorgames.net. Jeff, our inspirational thought for the day comes from Steven Hogan. He says, "You can't have a million dollar dream with a minimum wage work ethic."

Jeff Harding: That's true.

Kyle Case: Until next Thursday, stay active. Bye, everyone.