Olympic Gold, Silver and Bronze Medalist in Cross Country skiing for the USA
Salad Bowl is a game where people write down names, characters or sentences on pieces of paper and put them in a bowl. Teams take turns guessing the words written on the paper, first by saying everything but the word, then with one word, and then by acting it out. It's a fun way to bond with a team outside of training. Transcript: "So I this is always super fun, it makes everyone laugh and loosen up. It's the game salad bowl. I think it has a couple other names but it's where everyone writes down, a name, a character or maybe a sentence on a piece of paper and put it in a bowl and you break up into two teams and the first round is like taboo, where you can say everything, except, what's written on the paper and your team has to guess what's on there and you tally up the points who got however many answers. As each team gets like 45 seconds at a time and then you put all the papers back and the second round. So, everyone knows the names that are in there and the second round, you can only say one word and your team has to guess based on one word, what's written on your paper. And obviously you can't say the word on the paper and then the third round, you put everything back in there. So again it's the same names and the third round you have to act it out so it's super fun. It's super silly, it's a great Icebreaker. And it's a fun way to hang out with your team outside of actually training."
Eating disorders are common in sports due to genetic and environmental factors such as a power-to-weight ratio focus in endurance sports, and judging criteria in aesthetic sports. The best way to start recovering from an eating disorder is to reach out for help right away and work with a professional to get to the root of why you feel like you need to use these behaviors. Transcript: "Yeah, they are common. I think some of the factors that contribute are because they say like genetics loads, the gun and environment pulls the trigger. So if you are someone, who is already genetically more primed to have an eating disorder and then you happen to be in a sport that is a, maybe it's an endurance sport, where power-to-weight ratio is a big factor, maybe you're in an aesthetic Sport with judging like figures skating or gymnastics. I think there are external pressures that can help, you know, pull those Eating Disorders to the surface and a lot of athletes. I also think a lot of the same factors that make you a prime candidate for an eating disorder, like maybe very type. A maybe you have a lot of perfectionistic Tendencies. Those are also things that can help you in athletics, you know, that sort of that, that Very strong drive that desire to get it right. Do everything work more and harder. Those things can serve you on Sports but they can also be the same things that you're eating disorder can thrive on and use to help survive. So I think those are the things that contribute to it and the single biggest thing, I think to helping get out of an eating disorder is asking for help going to medical professionals and You know, as soon as you realize something might be going on ask for help. Don't wait the sooner that you can start reaching out for help and working with a professional to get to the root of why you feel like you need to use these behaviors the sooner. You can start on recovery."
Have some goals, a plan, and build a team. Having a plan and support network is important to achieve anything in life. Transcript: "Hi, Joanne has some general keys to success that I found to be really helpful. Our first of all, have some goals, and a plan. So you wouldn't just get in the car with no idea of where you're going, or maybe. I don't know. But personally, I like to have a road map. I like to know I'm trying to get from point A to point B. Here's my plan. Here's how I'm going to get there. That really helps me to have some Direction, with whatever it is that I'm talking like, have a plan and then, Build your team. And so, I don't, I really don't think anything important in life is ever achieved alone. And so I think it's really important to know, hey, who's my support network? Who are my teammates in this? Who's my coach, you know, if it's whether it's a project work initiative, musical Endeavor, or a sporting thing, you know, you still want someone to instruct you and guide you and help you and give you feedback when you need it and you want teammates to have your back and support you along the way."
I need at least 8 hours of sleep to function optimally. To help me get better sleep, I have a consistent bedtime and wake-up time, turn my phone to silent and face down, and avoid checking emails right before bed. Transcript: "Hey Peter. So how much sleep you need is actually really pretty personal to each person. Me personally, I operate best on at least eight hours but usually eight and a half is kind of my magic number. Where I feel like I'm really recovering. Well, from workouts, I'm firing on all cylinders. So some of the things I do to try to sleep better is I try to have a consistent bedtime and wake-up time, that's pretty important. Rather than, you know, having bedtime swing wildly from Early to late and waking up at different times. I try to keep it pretty stable as much as I can. And then I try to get off my phone in the 30 minutes to an hour before bed. I know that super super hard but I just set my wake-up alarm and then turn it on silent. Turn it face down. So I don't see notifications coming up. And that really, really helps because the light from a screen is not great right before bed and whatever you do, don't check emails right before bed, that's the absolute worst thing. So that's one of the things that really Please help me get better sleep."
My favorite dinner recipe is a honey Dijon miso-glazed salmon served with brown rice and roasted broccoli. For dessert, I like to make a gluten-free pumpkin cake with cream cheese frosting. Transcript: "Hi Michael. Okay, I love baking and I love dessert and I also love to cook. I just I really enjoy great food. So I would say my favorite cooking recipe like for dinner is I love to bake salmon and I make this honey Dijon miso-glazed. So I mix 1 tablespoon each of butter, sweet white, miso paste, Dijon mustard and honey. And I mix that together and I smear it on On a piece of salmon and I bake it in the oven at 425 until I can poke it with a fork and it's done. And then I serve that with, like, brown rice and roasted broccoli in the oven, and it's a quick easy dinner, it always tastes amazing. And then I pair that with, I don't know. I'm kind of the team cake baker for birthdays. So lately, I've made a really good gluten, free, pumpkin cake with cream cheese frosting. That was pretty delicious."
My training leading up to sprint and distance races isn't that different. However, my race prep the day before is a bit different in that I may do more intense efforts for a sprint to make sure my body is awake and firing on all cylinders. Transcript: "Hey Chrissy, so I would say that my training leading up to Sprint and distance races isn't really that different because a Sprint day can actually be quite long if you're going through all the rounds, right? Like you're out there for like 6 hours. So in that respect, you still need a really big distance base and in distance races. You still need to have a pretty good Sprint in case, it's a mass start and you need that finishing kick coming into the end so they kind of play off each other. So I would say that my training is a little bit more. Alright. Around. But I would say my preparation the day before might be a little bit different. So in my race prep before, let's say a 30 kilometer race, I might do just like eight minutes of level 3, maybe one minute, level 4 and a couple couple little pickups with rest in between each of those. And before Sprint race, I might want little little harder effort to make sure my body's really, really awake and firing on all cylinders. So I'll The lack of the course level 3 rest, laughs of the course in Louisville for so race-based rest. And then a number of like maybe five or six different pickups on key sections of the course. And in a Sprint I'm really making sure like, hey, I want to practice this particular finishing stretch of this race. So because I think in a Sprint, you have what you can't make as many mistakes because it's such a shorter race. Compared to say, a 30k where You could make a mistake here and there and it won't really cost you quite as much."