Periodization and Transition Phases - Approaching the Final Cycle of Business School

(Mostly) Mind (this week)

"The dream you are living is your creation. It is your perception of reality that you can change at any time. You have the power to create hell, and you have the power to create heaven. Why not dream a different dream? What not use your mind, your imagination, and your emotions to dream heaven?"

- Don Miguel Ruiz, The Four Agreements (Love More, Fear Less - it's inspirational as hell)

I often think of my life in terms of macro/micro training periodization cycles - here's a very simple picture to visualize how training periodization works (simply put, purposeful waves (gotta love me some water analogies). There are cycles of grinding and maxing out, testing your limits - but in order to grow and optimally perform, these challenging times must be followed my rest, relaxation, and recovery. 

In life, these 'down' periods (transition phases) take the form of reflection, allowing one to process absorbed knowledge and experiences, sometimes realize what you've even accomplished, and take a moment to learn from the past. If you push too far without this, a lot of the hard work and training will go to waste, you risk injuring yourself, you burn out, and you simply become over-trained, not yourself and no longer involved and benefiting from the process.

I'm fortunate to be in school where this type of transition phase is worked into my schedule (aka SPRANG BREAK!!). While many chose to take exotic trips or raging cruises - what I needed for a break was time to simply pause. This week was an active recovery week.

Of course, no surprise...I walked into this week with ambitious intentions - the business plans I would write, the personal projects I'd complete, etc. Yet, the moment I finished those final exams and completed the long trek home...all I could do was sleep (and eat). I had no idea how (unnecessarily) exhausted I was.

Three years ago when I was forced to do nothing but think during my hip surgeries, something I never paused and stopped to do, I promised myself that I would intentionally plan time for this in the future, as it is essential for growing (or else, like stated early, you burn out, or get sick, off-track, etc. and eventually are forced to stop).

Often times my greatest ideas, insights and intuitions come to me after I've taken a break for a few days. Like a taper from training - at first I feel 'off' or may question if I've even put in my best work, if it was good enough, could I have done better. Will it pay off in the end? In sports and life, there's uncertainty at this point because the work's behind you. However, along the way you trusted in the process, so shouldn't you believe in the outcome?

At about Day 5, as in training, I hit this point where everything starts to come together. The accumulation of learning, work, and experiences..my training…and I realize "I still got this"…I'm on the right track. I'm thinking like myself. This "performance test" comes in many forms, often life challenges, ideas or direction for what's next.

When training, it's hard to stay in your own lane. We all have different goals - if you train or do the same as the person in the other lane, you will likely perform the same as them. If that's your goal, then that can be a beneficial training strategy...however, today that's not my goal.

There's plenty to learn from those around you. Those you surround yourself with can serve as motivation, challenge you to be better, or simply be there to keep you on track and remember your goals. However, when your goals and dreams differ from the focus of those you are around, it's easy to lose sight of what you came here to do.

After any test of performance, it's essential to redirect your focus and make changes to the next cycle of your program according to what's working and what's not working (and also what you may want to try experimenting). As I head into my last "cycle" of this semester, the final weeks of grad school, it's a time to refocus and align with my goals. Following what I love, doing what aligns with my long-term goals, serving other's, and fearing less.

"Imagine living your life without fear of expressing your dreams. You know what you want, what you don’t want, and when you want it. You are free to change your life the way you really want to. You are not afraid to ask for what you need, to say yes or no to anything or anyone."

It's only after these tests you realize it was pretty damn irrational to have ever worried or questioned yourself. I believe this emotion does serve a purpose those - because without out any sort of discomfort, we would just casually go about things, perhaps not attentive, without anticipation, never feeling the extremes, no satisfaction or appreciation.

"Imagine living your life without being afraid to take a risk and to explore life. You are not afraid to lose anything. You are not afraid to be alive in the world"

This is why I've grown to love the process of business creation - it's often a game, an internal sport. There are no rules when you it comes to your original ideas, no process on how to take principles and concepts and turn them into creative advancements, no one to tell you what's the right way to go about it, no one is making you do it...there's only the optimal level of intrinsic motivation to create in a flow state...there's no wrong, there's only learning.

It's a game, because most of the time while there is a process and plan to the madness...I have no idea what I'm doing or what's going to happen until after I perform. 

Meals 

Spring Break involved lots of meals full of wholesome and fresh food from our greenhouse and chickens. I discovered the magic of frozen avocado's in smoothiess and experimented with improptu recipes when my friend and fellow foodie from school (s/o to Kristen) stopped through for a couple days to join me in eating and exercising all day.

If there's one thing for you to takeaway - I ask you to never waste a rotting avocado again. Dice and pop in the freezer for later use. Thank you.

Moves

Lots of yoga took place this week (where I was introduced to this week's quote)...a time for releasing and re-centering. I couldn't pass up the free time to create and introduce a new lifting phase, and I enjoyed two long, adventurous, warm, sunny bike rides on the C&O Canal. 

Here's one of my favorite, fun workouts that kicked my ass: 

Full Body Barbell + Dumbbell Blast (45 minutes)

• 10x each exercise, 3x each cycle
• Followed by 1 minute sprint

1. LEGS

• Squat
• Deadlift
• Reverse Lunge
• Sprint: 1 min banded jumping jacks

2. ARMS

• Push up
• Row
• Chest Fly
• Sprint: 1 min hops over barbell

3. CORE (I used a TRX and was in pushup position)

• Circles (5x each direction)
• Knees to elbows (Oblique crunches)
• Pikes
• Sprint: 1 min elliptical 

4. ARMS 

• Chest Press
• Delt Row
• Rev Fly
• Sprint: 1 min hops over barbell

5. LEGS

• Hip Trust
• Squat Pull-Through
• Lateral Lunge 
• Sprint: 1 min banded jumping jacks

It's as hard as you want to make it depending on the weight and type of each exercise. The point is to move everything, keep your heart rate up, and challenge yourself...so it's a flexible workout format to switch in/out whatever you'd like. 

More

Of course, much more has occurred these past months besides the thoughts between these two ears, what I (primarily) share to be occurring in the kitchen, and my gym chronicles.

I continue to be surrounded by loyal friends (and jeez..realize how lucky I am) and family who I cherish and share many special moments and relationships. I included some of the fun...but of course photos don't always do it justice. 

make it a great week! - ap

Swervin', Stories, and Skillets

MIND

"Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive" - Howard Thurman

One of our first courses is on leadership. We were assigned a project called a "Reflected Best Self Exercise", a way to understand our strengths and contribution through a story-telling, feedback-seeking approach and analysis. Strength-focused development and performance has been all the hype in the large body of leadership development research and growing more popular in business and management theory. 

By reaching out to people who know us well (and can provide honest opinions), it allows us to expand our understanding of who we are and what we do when we are at our best.

Reaching out to people and asking them to write three stories about you is one of the most uncomfortable and burdensome feelings. Seriously...who has time the take precious energy, emotion, and moments from their day to sit down and write three stories about me?

I'd see email notifications and would get nervous...oh god did they have anything to say? What if this cost them too much time?

........ I would get stories back and not only be blown away with the thought, thoroughness and detailed kindness in each response that truly gave me perspective and served valuable in understanding myself – almost EVERY email ended with something along the lines of “I actually really enjoyed doing this!”

Not only were these individual responses incredibly special to me, but for others as well.

I realized...we shouldn’t wait this long to hear how we’ve impacted the lives of others and where we best add value. 

Never would I put this upon anyone to write about me had I not been forced to for class.

This gave me an idea.

SO for the next year, once a week I am going to send someone three stories.

I want to not only help others find their strengths, but also reap the value as the one writing - to reminisce, grow a sense of gratitude, and adopt a mind frame looking at the world in terms of what others have done for you.

MEALS

It took me 4 weeks to realize that we don't own a stove-top pan/skillet/anything except for a pot. Got a cast iron pan, a tray and a pot 'doh. 

I'll mention the two cast-iron pan recipes because it was super easy to do and clean up (score.) Side note: I apologize in advance for the vague directions (i.e. dash, scoop, sprinkle) I tend to eyeball when I cook ...so from here on out I'm going to do a better job with taking notes so I can replicate and share :)

1. Breakfast Cake

• Set oven to 350, put the pan in with a scoop of coconut oil
• Combine 1/4 c Almond Flour, 1/2 scoop Vanilla Protein Powder, 1/2 tsp Baking Soda, dash of salt, and some sprinkles of ground flax seed, with the liquid mix of an egg, a couple splashes of almond milk, tiny scoop of melted coconut oil, and a squirt of agave,
• When the oven's ready, pour it in the pan, put a handful of frozen blueberries on top and cook it for......honestly…I'm so bad…don't even know how long I cooked it for..I just smelt it and knew it was done. Let's say about 20 mins 

• Trader Joes has this incredible PB that has flax, chia seeds and is crunchy! Opened up a fresh jar and put a very generous "scoop" on top

2. Sizzlin' Breakfast Hash

• Roast chopped cabbage and potatoes drizzled with olive oil at 400 until crunchy (usually around 20 mins)
• In the pan coat with olive oil, drop in a handful of kale, add the roasted veggies, crack an egg, top with sliced tomatoes and put in the oven for another 10 mins
• Enjoy warm! (I topped mine with salsa for a little kick)

MOVES

Kickin' off the week, Hayley and I head out for Barre...pull out of the street and get a flat tire.

We sure as hell didn't wake up at 5:30 for nothing. And what else was there to do while waiting for AAA than get that werk done.

*Cue spontaneous, full body kettle-bell, dumbbell, and stability ball circuit in the parking lot. 

4 exercises, 4x - one for legs, one for arms and one for core...each round followed by a lap around the block. 

We were wet. It was bad-ass. But it reminded me of a story my dad told me growing up..and soon I realized I'm not near as a bad-ass. 

MORE

The flat tire was a slight reminder of an important lesson. As a kid, each morning my Dad would get up before 3am for work so he could drive and hour and half and get their before 6am…over an hour before he needed to be there. Why? The reasoning for this is you never know what is going to happen. Being late is the one thing you can control. We can't control how others act, traffic, situations around us but we can control being on time.

One morning on his way to work he got a flat tire. At 4:30 am he pulled over on the side of the road, fixed his flat and still got to work before everyone else. No one would have any idea that before they even arrived he had changed a flat and still got there early to get started on work.

....SO while Hayley and I may not have changed the tire ourselves (however, she did do a workout, meet with AAA, get taken to the tire shop, get a new tire, have breakfast and coffee (team effort), and be at school by 9), and I'm clearly not a grade-A bad-ass - it did remind me of the lesson to always do everything in your power to control what you can - being early and prepared, showing up with character, taking care of yourself, constantly improving yourself. With all the unexpected occurring day-to-day there are things we can control in our lives and that is where champions are made.

The Importance of Failing, Core, Good Food and Friends

MIND

“Success is never owned; it is only rented – and the rent is due everyday.” - Take the Stairs, Rory Vaden

The two times in life I've felt the most alive:

1. When I had a vision and shared it with others 
2. Overcoming extreme adversity 

Right now, life's comfortable.

And I don't like it.

Here's the thing - we can't stop being disciplined. We can't live off past successes or experiences. Doing something once means nothing, you got to keep doing it every day (more of a pep-talk for myself but bear with me). Every single day, success must be earned. I'm earning nothing right now. Something has been missing - it's been doing something for a reason beyond myself, engaging with others who have ideas, thinking creatively, and challenging myself physically and mentally (beyond the regular school expectations).

It hit me - I hadn't failed in a while. I don't mean that in a "look at me I'm not failing, I'm winning". This is nothing to brag about. I'm not failing means I'm not challenging myself. This is a serious problem. 

Never has reading 19th century political economic literature got me so motivated. While Bastiat's essay, What Is Seen and What Is Not Seen, is economically founded, I look at this in terms of our health and human potential. A simple concept, but money that is going somewhere is money that could have been going somewhere else.

What about our time? Our resources? Our energy?

It's easier in the short term to watch TV, stay up late, skip workouts, eat poorly, vege out. However we soon grow lazy and comfortable. We experience short term pleasure. At the expense of long term success. 

Worse, this lack of growth and influence is what goes "unseen". It's easier to not look at life that way - in terms of all things you could be doing. And even more, actually doing them. So we don't. 

The real tragedy is giving up something you wanted more for something you wanted less. This could be success in athletics, school, relationships - anything. It's sacrificed for short term comfort.

When you gain that foresight - when you realize all the things you could be doing with your time, abilities, and energy - you become motivated to maximize the possibilities.

Thursday morning I woke up and signed up for a half marathon. Decided to rearrange my daily routines. Decided I'm ready for the next ideas to go after.

As Bastiat says "Often, the sweeter the first fruit of a habit, the more bitter are its later fruits"

This week I challenge you to question if what you are doing now is truly what you want, because we always have a choice, and the choice is yours to go make shit happen.

MOVES

Core workouts tend to be pretty spontaneous so when two girls approached me at the gym to tell me mine looked kick-ass I was flattered. First off, it was super cool of them to tap my sweaty leg and get my attention. Bold move. Second, it made my day that I had an excuse to share my workout with someone. They were totally down for me to teach them and I'll jump on any chance I can get to do so. 

I figured, well if these girls loved it then maybe other people would want to know too? 

Now, let me emphasize...there are progressions and regressions to this as I learned after I fell on my face. Realizing that I wanted to leave the gym with my front teeth and dignity I switched it up a bit. 

This incorporates stability, strength and core activation. Grab a Bosu Ball, and Medicine Ball. 

1. In a push up position grip the bosu ball on each side (flat part up) and your feet balanced on the medicine ball. 

2. Keep your core braced (no curve in you back!), and everything tight the entire time.

-10 Right/Left Wobbles (make slight elbows bends and roll the Bosu Ball from side to side)

-10 Front/Back Wobbles (same thing as before except now in the front and back direction)

-7 Push-Ups

-5 Foot taps (Alternate keeping one foot balanced on the Medicine Ball and tapping the opposite foot to the floor)

-5 Single Leg Knee to Chest (each leg)

-3 Knee Tucks (Using your core to bring the Medicine Ball into your chest)

THEN! Swap. Put your hands on the MB and feet balanced on the Bosu Ball. 

There are lots and lots of ways to add to this, I was just experimenting but you can make it easier or harder.. I would suggest picking a couple and going through it twice to start out. 

MEALS

"Box" Two has arrived and the enthusiasm hasn't dulled. I am overwhelmed with the amount of produce that is currently drowning my kitchen but refuse to waste any of it. This week included all sorts of goodies including peaches, white and purple, eggplant, cabbage, green peppers, zucchini, potatoes, and green tomatoes. This week I'll play around with more dishes but to start out, Box #2 didn't disappoint with dinner tonight and this week's lunch - Garden Herb Basmati Rice and Tofu with Ribbon Carrots, Shredded Cabbage, and Sliced Green Pepper on Roasted Cabbage.

MORE

I regularly experience nostalgia of the treasured memories through swimming, traveling and personal growth. My prior teammates through swimming in particular have left a mark on me that often can't be put to words. Just Friday, a close friend of mind went through something beyond incredibly tragic that can only leave one at a loss for words. Not only did my former teammate have her entire house burnt down, but lost her father. Nina embodies toughness, is selfless and was a teammate who no matter what would put herself on the line for others - it is only right that I do what I can for her during this unfathomable time. I include the link to the GoFundMe's that were created for her family and ask that you please do what you can do help. 

https://www.gofundme.com/2fza7ak

https://www.gofundme.com/Tremols

Th[reecap]

I practice writing daily - both as an exercise of clarity, skill acquisition, and peace of mind - however I struggle between regularly sharing for two reasons. 

1. Why do I care for other people to know what's up?

2. Who am I to put thoughts into the heads of others? 

For two weeks I did thorough reflecting on my intentions of blogging. Trying to first get my thoughts together myself - I hadn't yet found a deep enough reason to share with others my experiences. When publishing what I write, I first ask the above questions. What value am I adding? A laugh? A "lesson" (and more, who am I to provide that?)? I've come to the conclusion while I always hope to benefit others somehow...the purpose of my actions are not always what they seem. After much reflection, I realized it's not the daily occurrences which I care to have others knowing and taking interest. Rather, it's the documentation and value in the process which I'll accumulatively display. 

Article by article - I don't believe to be spreading anything too life altering - but more it's the compilation of documents piecing together a story that is valuable. The underlying path of connectivity and understanding the journey is where magic's found. With that being said - here I am. To display start to finish how things happen. 

These may come in the form of weekly recaps, sporadic stories, or anything that had a great influence in my day that I get a chance to reflect and digest in writing.  While writing also provides structure, forced thought refinement and a personal challenge to stretch my interests in the form of creative expression - I have even more of a reason to finally share :)

---

Weekly recaps are the goal. However, in the midst of simply reflecting, enjoying the experiences and diving head first into these new adventures...I'm now forced to consolidate three weeks of a vast ranges of 'happenings' to one post. Hence the title " 'three' cap" . To spare a life story I'll group it into the highlights. 

1. The (not so) Solo Salem Adventures

2. The ('dorm'et) food

3. And The "Wait. I'm here for school" / "I'm a grown up now"side

1.

As the wise motor scooter rental man from Key West once said

"GET LOST" - so that I did. 

I'm a firm believe there's no better way to familiarize yourself with an area than to workout in it. The majority of my adventures are in the form of fitness - finding trails, gardens, neat hidden gems (usually pools but they're lacking in that department). For the most part I set forth solo. Don't let that deceive you into thinking I'm walking a lonely life here. From stepping foot on campus not knowing a soul, I've made at least 20+ friends this past week in the class...that's not considering the community brunch conversations, dorm neighbors, karaoke bar duet partners, and those daily meaningful interactions with others while enjoying weekend trail walks. While setting out alone, I never cease to become surrounded by and interact with the neatest individuals.

2.

You can learn a lot about a town by your Costco trip. And having to fit all your groceries on your bike. 

To sum up my dorm food experience in three words: Winter Training Trip

...but for three weeks...and I only have to eat like 1/5 as much....and I don't have the option to ride in the van to Whole Foods or Jamba Juice or have the luxury of a seafood dinner.

1. First off...the obvious - resources. What do I have to cook with? A pan and tuberware. One spoon, knife and fork. 

2. What will rot first - Obv gonna use up hard boiled eggs for the first source of protein over beans because I don't want my new roommate to hate me for making the dorm smell like rotten shit. 

3. VARIETY - Am I getting dem veggies? Has every meal been heavily grains or am I including lots of foods and colors? Has each meal looked the same each day or am I keeping it fun? This can get hard when you have to fit everything into a backpack....but #firstworldprobz amiright? 

4. Workouts and demands - How active am I? What am I doing? What's my goal of that workout...do I want to eat before or not, what will I need after/am I doubling in the day?

5. Can I switch things up? For example - the same ingredients made to make overnight oats can also make me a smoothie - gotta keep things interesting and find new way to combine ingredients into a masterpiece. 

These were just a few of my thoughts when surviving the born-again dorm life. What goes through someone else's mind depends on their goals and preferences - i.e. others prefer Bojangles er'day or a meal plan - that's cool too...my goal was just to make sure I am eating a well balanced diet that will fuel me steadily throughout the day and save some dat $$$.

Nonetheless - I don't mindlessly go about my eating. Sometimes even more so than eating (hard to believe right) I enjoy the creativity and the challenge of using what I have to make a new dish...and making sure I am giving my body what it needs. Subjective, but I base this on how I perform and feel. Full enough? Lacking energy? Thinking fast? Recovering?

3.

As I formally hung up my new white blazer - the realization hit me hard - I can now officially deem myself "professional".

A close second to learning basic accounting in 48 hours - making it an entire day without spilling anything on my pristinely white jacket was my greatest business school accomplishment to date.

Tomato soup, bird shit...it always seems to find a way. This feat is nothing short of a turning point in my life and should receive the deserved attention. Having recently graduated from daily yoga pants, I understand why people dress up. It makes one come off looking like they have their shit together. In the 'world of business' that's looked at as a good thing. But let's be real here...it's all an act and no one knows what they are doing. Despite the drastic adjustment, I've found the whole 'putting real clothes together' thing to be surprisingly quite fun. There's a chance to inject some personality through the expression of style (a new phenomena for me). While I'm certainly not wishing spilt coffee on my clothes or to walk into class with bird shit upon me - we are all human and I don't think one should compromise that in the world of business for the sense of feeling "professional" and looking like we are "suppose to".

If that wasn't a true testament of my business growth...I did actually learn a lot. Four classes in three weeks - Excel (side note: Everything I ever 'knew' about Excel was wrong - and I was finally taught the right way. Freakin' beautiful. I can see myself getting addicted to making some kick as worksheets. There's something engaging about trying to create worksheets in the most efficient manner by applying shortcuts, and seeing the ease and creating perfect readability that get's me real excited), Math Fundamentals, Accounting and Microeconomics. It was challenging but in a 'totally do-able' way. Most importantly..I nailed the three week routine..it went something like this: 

Move in the morn (run/bike/yoga/track/etc), get ready (takes 15 mins courtesy of short hair and night-before preparation), walk to school, eat breakfast and drink coffee while writing, read the news/Wall Street Journal (because you know...I'm an educated, grown-up, business woman), either do personal work or review notes from the previous day for about an hour...then head to class from 9AM-4PM, lift...HAVE TO MOVE BECAUSE I SIT IN CLASS ALL DAY AND IT EATS ME ALIVE, study, eat (this week watch Olympic Trials, read, REPEAT. 

All there is to look forward to next week:

Settling into the new crib with Hayley, make 150+ new friends...experiencing the excitement of the first day of Kindergarten all over again, house design (!!!), reading the new books for class (finally...an excuse to buy these much longed personal development books...not the so much looking forward to the $800 accounting book), adventures with my new partner and crime roomie before we officially start school on Thursday (I foresee lots of yoga, wine, workouts, and interesting stories). Happy Fourth!