Coach Tom (00:01.228)
Hey Kenny, how are you?

Kenny Bailey (00:02.711)
I am Fantastic Tom, how are you?

Coach Tom (00:05.132)
I'm fantastic as well. We wanna welcome back to the show, Karelle Laurent of Karelle Laurent Nutrition, who's our certified nutritionist, friend of the podcast. We're welcoming her back onto the show. This is, think, your third appearance. I think I had you down for like back in July of 24, right? It was the first time we had you on. So I'm gonna put those links down in the show.

Karelle (00:22.586)
I fourth even. Hi everyone! Yeah. Yeah.

Kenny Bailey (00:24.889)
Wow.

Coach Tom (00:31.662)
Show notes episode 70 and episode 83. We talked about all of that and went into your background and got to know you really well. But welcome onto the show again, Corel and some business first everyone. Thanks for all the notes and things. I'm actually glad Corel that Portugal has moved itself up into the top five countries that's downloaded our podcast. So we're sliding them up little by little, which is nice, which is great. So everyone.

Karelle (00:32.117)
Thank you.

Kenny Bailey (00:53.113)
Look at that.

Karelle (00:55.484)
amazing!

Kenny Bailey (00:58.713)
She's no Germany, but you know.

Coach Tom (01:01.176)
Germany is still up there. Germany is still beating you a little bit, but it's great to have everybody listening. We really appreciate you all. Keep comments and feedback coming, five stars, thumbs up, all that good stuff. And if you've got good criticism as well, like we're just trying to improve and make this podcast as good as we can. So keep up that good work. We really appreciate everything. And subscribe, subscribe to the, we're on the YouTube channel. If you're watching our beautiful faces on YouTube.

Karelle (01:02.664)
We still don't understand.

Kenny Bailey (01:02.809)
Germany's the number one.

Coach Tom (01:29.486)
Or if you're on how you get your audio podcast, it's just about every format. I think platform out there we're on. So, Correll, welcome back. happy new year to you. this is early in January 26 or actually late in January 26 already cruising through. So we wanted to chat with you about, early season nutrition. So we're transferring ourselves kind of moving from a off season.

Karelle (01:41.332)
Happy New Year!

Coach Tom (01:59.318)
workout routine. Some people know workout routine in the off season. So and people are starting to get back into thinking about it. They're planning their races for the year or if they haven't already. They're putting some stuff out there and they're starting to think about how they eat, what they want to do. They want to lose some weight. Some people need to get back into healthy eating because they made it through the holidays and just ate whatever like all the crazy holiday type food. So what do we

What's the best advice for them? How do they get started? It's mentally. It's probably the toughest thing to wrap your head around And this part of the world is cold Still today. It's very cold and it's like just like how do we get ourselves motivated to do that? And what are there any tips and tricks and things that we can get ourselves motivated? Part of it, but also what are we looking at to eat? What do we what should we be eating?

Karelle (02:56.67)
Yeah, thank you Tom. Yeah, but I think, yeah, I think I got the ideas.

Coach Tom (02:57.006)
That's multiple questions there.

Kenny Bailey (02:59.119)
Hmm.

Karelle (03:05.118)
Well, thanks again for having me. It's always a pleasure to join you guys. To start the year, you know, I think there's also a lot of expectation and I think it's really important to start with that is we just put a huge, huge expectation on doing it all very quickly and perfectly. And I think it's really important to realize that you don't have to eat perfectly from day one of your 2026 journey. So just one step at a time.

say you know maybe each week you have one small achievement to tick one expectation and it could be

I'm gonna speak for me for my expectation to you guys but it would be maybe eating whole food first or maybe you know not buying any more refined carbohydrate not as much and maybe replacing it with whole food eating more protein because what happens is often when we off season we just don't necessarily think through to our plates our beautiful wellness plate where you really have a good intake of protein increasing the protein right at the start is going to help

you if your training increase to just reduce those cravings that you're going to have very early on. It's going to really help you as well to make sense of that training and to increase that muscle mass, right? That's the whole point. And I think that's a really good start. Making sure you don't skip meals because you can't start the season with skipping meals. You really need to get that really nice, good routine, good sleep.

It's not a nutrition per se but it goes into the lifestyle. And every week you just add a momentum. One more thing, don't do everything on day one. Don't do the sleep, the protein, the whole food. Some people can but let's face it, it's too much. Just I'm sure you're working and then you're training. So, you know, probably your parents and, you know, having your own company. So just one step at a time.

Coach Tom (04:44.494)
you

Yeah.

Coach Tom (04:58.818)
Make the list. It's overwhelming.

Karelle (05:12.392)
Perhaps looking into alcohol, I know it's all or nothing with January being, you know...

quite famous for the dry January. Yeah, it doesn't have to be all or nothing. You don't necessarily have to just cut down alcohol entirely. You can just be mindful. Okay, I'm still gonna have a dinner with friend this weekend, but this week I don't need to have a beer or maybe swap it for an alcohol-free beer because it's quite nice as well. We have options now. It wasn't like that a long time ago.

Coach Tom (05:20.379)
January. Yeah.

Kenny Bailey (05:24.057)
Mm-hmm.

Coach Tom (05:40.376)
Yeah

Karelle (05:43.986)
And just be kind to yourself, know, exercising and having a life of being an athlete, it doesn't matter your level, it's also a lifestyle, so that gives you the momentum to...

to have your best version in terms of health and that just gives you an outcome, right? So you just need to be in a better shape to train better, to have your goals this way. I think that's just really important. Think about one more thing before, think about making sure you eat.

before and after your training. think that's what's important as well. often, and I still to this day have clients who would say to me, yeah, have to lose weight. I want to lose weight. So I was under the conception that you shouldn't be eating because then you exercise so you don't lose weight. No.

That's not how it works. Sadly, it's actually the opposite. The more you're gonna exercise, I would suggest to make sure you are eating around this session to really make the most of those sessions. Yeah.

Coach Tom (06:51.596)
Yeah, and I think that's something that people, we have this conversation, I have this conversation with athletes a lot of the time, we're talking about like, in order to lose weight, and losing weight and training at the same time is not beneficial at all. I mean, your body will transform itself when you're training, if you're eating properly, but you're looking at like, if I wanna lose a few pounds before I get started training, you should do it before, not during your training, because it messes things up and.

I think people think about like, well, I burn, what is it? Like 3,500 calories is one pound of body fat. It's somewhere around that number. So you figure, okay, I'm doing a workout and I'm 300 calories at this workout. So if I make that same workout more intense, now I'm burning 800 calories and that's gonna get me to my goal faster. But people don't realize that.

Karelle (07:45.546)
Yeah.

Coach Tom (07:46.786)
you're not burning the right calories. You're not burning fat at that point because the intensity has gone up. You're still doing it in the same one hour workout, but now you're burning carbohydrates and you're burning what could be muscle glycogen and could be muscle, but your body is now storing fat and it's not burning the fat. So it's not like you can just crank it up, the intensity. So it's having the volume duration and then being in the proper zones to burn that body fat that you want and then have

Karelle (07:48.928)
Hmm.

Karelle (07:53.086)
Yeah.

Karelle (08:01.908)
Yeah.

Coach Tom (08:15.808)
a little bit less caloric intake because you have to have a negative caloric intake, right, to get this. So how do we manage that? I mean, this comes to my other question. Yes. Yeah.

Karelle (08:23.968)
But it depends when. Yes, absolutely. And that's a really good point, It really, it's not a question of how much because it's not like a bank account in and out. Our body is much more complex than that. And we tend to treat it as a bank account, but it's not.

You know, having a calorie deficit when you are training, it doesn't necessarily mean you're going to lose weight. The question is, when do you take those calories and what are those calories? Again, it's all over Instagram about, you know, what 300 calories relate to. So you don't need me to explain that in terms of, you know, some whole food and processed food. But what I'm trying to say is, for example, someone's going to wake up, have their training, not eating because you have to go straight into your calls or

your work, et cetera, and delay that window of eating for maybe two hours after your workout. There is studies that shows that you actually increase calorie intake by four to 500 calories per day later in the day because your body's trying to catch up those calories. So your body is like, hold on a minute, we've exercised and now there's no calories coming. So you're not actively

Coach Tom (09:29.582)
Yeah.

Karelle (09:41.248)
your rest and digest, know, in your parasympathetic nervous system, saying you are everything's okay, I'm okay, everything's okay, by getting those calories in. So your body is trying to continue to stay in that state and then later on in days like, okay, but I'm missing calories, so let me get them back in. And that's counterproductive.

Coach Tom (09:49.613)
Yeah.

Karelle (10:04.788)
because you're losing attention, you're losing momentum, you're losing focus and ultimately it's a huge cause for losing motivation in your training because it feels so much harder to motivate yourself when you've had such a hard day. So you've had a good session but you had such terrible day, you couldn't focus, you couldn't work. So really important is to eat a little bit before and eat after those carbohydrates and protein. And I would even say

Coach Tom (10:05.122)
Yes.

Karelle (10:34.722)
You know the fast fat adaptation that we also heard a lot about in the last few years It's fabulous. It works great, but I think that's what you were saying Tom. It has to be in a certain In a certain heart rate and a certain Intensity, sorry, I was looking for my word. It's January. So the words are not coming automatically yet

Coach Tom (10:55.03)
Yes. Yeah. Yeah. I'm with you on that. Yeah.

Karelle (11:00.8)
And if your intensity, I always give that example, you you go out of the house, it's flat and suddenly you have a hill, so your intensity increases. Boom, you're out of that fat-adapting zone.

Coach Tom (11:12.302)
Yeah. Yeah.

Karelle (11:14.31)
as a general athlete that we are. We're not pro athletes, we don't have that same time to invest in that fat. So for them it works and that's when the studies have been based on for elite athletes. We're not all elite athletes, we haven't got that same fat adaptation. So be very careful people of doing everything.

Coach Tom (11:27.501)
Yes.

Kenny Bailey (11:29.327)
That's a good point.

Karelle (11:37.406)
that you hear and say it's great but who is it for? Is it for you or is it for an elite athlete? We all want to be elite athletes but... And it's elite men. Of like 30 years old.

Coach Tom (11:41.612)
Yes. Yeah. And it's elite men is what they do the studies on, which is like, it doesn't match up. That's less than 1%. Yeah, yeah. And that's less than 0.1 % of the population at this point is like.

Kenny Bailey (11:43.948)
It is

Yeah.

Karelle (11:57.768)
And it's very true for them. It's not always true for everyone. that's, I'm not saying these studies are wrong. This is not true. It's not always applicable to all of us. Exactly.

Kenny Bailey (12:06.329)
Yeah. Just care for what the study, yeah, yeah. Read the fine print. Is there, so for people that are on the go, is a protein shake a decent alternative if you can't get whole foods after a workout? Like, hey, I just, I need to get calories in, I don't have a lot of time.

Coach Tom (12:10.392)
Yeah,

Karelle (12:23.706)
the workout you mean Kenny? yeah I think so

Kenny Bailey (12:25.037)
Yeah, yeah, because you.

Karelle (12:27.804)
Yeah, some proteins are very well formulated and they would have... it's great to be able to have that option and sometimes a lot of protein powder would have a mix of carbohydrate and protein and that's for that purpose. So if this is your protein post-workout, yes absolutely and sometimes you would have that chocolate or you can add some berries etc that gives you the antioxidant right to really help with that

Kenny Bailey (12:38.999)
Mm-hmm. Yeah.

Kenny Bailey (12:50.21)
Yeah.

Karelle (12:54.354)
Energy free radical and etc. So that's absolutely a good option But also something important is don't skip the next meal because you've had that protein powder, right? Keep going in. Yeah

Kenny Bailey (13:02.883)
Yeah.

Coach Tom (13:04.556)
Yeah, yes, and I think that's what people skip.

Kenny Bailey (13:05.965)
Yeah, I'm just kind of hoping to get to backstop to your point, hey, I don't have a lot of time. have to, you know, I my workout, I got to go back. At minimum, try to grab yourself a recovery protein shake to at least let calories get in. Some antioxidants and nutrients, and then the next time you got to get that really good whole grain or whole meal.

Karelle (13:11.701)
Yeah.

Karelle (13:16.137)
Yeah.

Karelle (13:23.904)
Absolutely and if it's a super early morning workout you know you can do maybe some chia seed pudding that you have in the fridge. The goal is not for you to have a feast before that workout. Maybe two tablespoons is enough. The two tablespoons is going to allow you to have sufficient nutrients and protein at that moment for your body to be relying on...

Kenny Bailey (13:28.079)
Yeah.

Kenny Bailey (13:35.396)
Yeah.

Karelle (13:48.456)
your glycogen without digging into your muscle because it's not sure when. This active fed state is actually really helpful into calming that cortisol response. So it's sometimes it doesn't really take long and it makes a big difference when I'm suggesting to my athletes to try. I said, try it. You have nothing to lose. You just try for a few days and they don't come back to being fasted because like such a big difference. I lifted more weight.

Coach Tom (14:01.496)
Yes. Yes.

Karelle (14:18.37)
I felt better on my run. So it has to work for you. It has to be convenient. Absolutely. So, yeah.

Coach Tom (14:29.73)
Yeah, and that cortisol response thing was key. we put a plug in for the, we did your wellness cycling retreat in Portugal, which I talked about in the last podcast, was fantastic. We had such a good time. But we learned so much from it as well. And part of that was that reducing your cortisol response in the morning, or wake up, wake up higher cortisol, and then eating something, because I normally would go right to a cup of coffee and that starts my day.

but I've been using, and the Berchia, it's like a pudding type thing that we make. We have that a couple of days a week. We mix that in with some other things, and it's been fantastic. really has made me drink A less coffee, which is shocking. And actually, I think my eating's been better throughout the day because I can have that first thing in the morning, I can have a small cup of coffee, and I can go do my workout.

Karelle (15:01.311)
Yeah.

Yep.

Kenny Bailey (15:16.367)
Hmm.

Karelle (15:16.96)
You

Coach Tom (15:27.398)
And then I come back and then I fuel post-workout and then go on with my day, but I'm not sitting here like trying to like craving other sweets and other sugary type stuff.

Karelle (15:34.484)
Yeah.

Karelle (15:39.112)
And you know when we say as athletes, and I would say 90 % of athletes would say, I prefer to work out first thing in the morning because it's done and my day, it sends you into a very positive.

mindset for the rest of the day, right? That's true with exercise, but it's also true with nutrition. The first meal you're going to have will dictate what are your cravings going to be during the rest of the day. So that's why we keep saying breakfast needs to be protein rich, maybe some fibers as well. That's really helping to balance that blood sugar response. If you start with an increase of blood sugar response, because you've had a processed orange

Coach Tom (15:55.618)
Yeah. Yeah.

Karelle (16:23.924)
juice or you've had something that was not gonna give example because I don't want you to do it but that's going to set you in that roller coaster already no matter what you do after it's already setting you on that path so same you start to exercise in the morning because you want to get the right mindset do the same for y'all

Kenny Bailey (16:25.945)
you

Coach Tom (16:29.772)
Yeah, don't know. Well, let's try that.

Kenny Bailey (16:29.933)
Hahaha.

Karelle (16:45.632)
nutrition habits and your eating. Focus on that. Just that, bringing that to that focus, that right nutrition approach and will support your stress response, blood sugar response for the rest of the day.

Coach Tom (17:01.228)
Yeah, yeah, yeah.

Kenny Bailey (17:01.391)
If we could dive into that a little bit because I do, you know, in a, you know, I do a morning workout, right? And it's mainly when I get up, I mainly eat carbs, right? I'll eat like raisin bran or something and a banana. And then, you know, half a cup of coffee. But I go to the workout, that workout I do in the morning, it's gonna be a pretty heavy lift. Two questions. It's just like, I am afraid if I'm gonna shove too much calories in me that my stomach's gonna then take over and then.

Karelle (17:04.256)
Hmm?

Karelle (17:08.692)
Mm-hmm.

Kenny Bailey (17:31.564)
So how far in advance should I be looking at that intake before I get ready for that workout?

Karelle (17:34.548)
Yeah.

Karelle (17:38.858)
The half hour early really depends on the workout and the person. Some people can digest, you know, it depends how and that's part of the gut training as well. So we can come back to this after. I would say at the moment you said you're having toast and banana. Sorry. Yes. But that you're able to eat that before your workout, correct? Yeah. And...

Kenny Bailey (17:43.396)
Yeah.

Kenny Bailey (17:46.733)
Uh-huh. Yeah. Uh-huh.

Kenny Bailey (17:57.198)
Yeah, was just like a whole grain cereal and then...

Kenny Bailey (18:06.167)
Yeah, I just feel like I'm in a Cali deva set when I get to that workout. I don't want to belt yogurt. So, you know, like, great, that's fine. But, you know, and then you're doing short burst workouts, right? It's a lifting workout on that morning, right? They tend to be harder.

Karelle (18:10.944)
Yeah, I hear you.

Coach Tom (18:14.989)
Yeah.

Karelle (18:18.62)
yeah so you would need some good carbs there for sure but you need to have slow release carbs not necessarily just processed carbs so careful with the banana it's quite heavy to digest i found that bananas are usually very heavy but it's a fruit so it's a good carbs but it's already 30 grams of carbohydrates so it's almost as much as a gel which is crazy when you think about it yeah and

Kenny Bailey (18:24.259)
Okay.

Kenny Bailey (18:33.015)
Okay, interesting.

Yeah.

Kenny Bailey (18:43.966)
yeah, I guess that's a good point. Yeah.

Coach Tom (18:45.954)
Huh. Okay.

Karelle (18:48.352)
What I would do is maybe do some overnight oats that might be easier to digest so you could combine Overnight and chia seeds have a bit of maple syrup have some blueberries Exactly, you can even add some protein powder to this because that's just going to have that really good But again Kenny you don't necessarily need to add to eat a lot now What you start eating is maybe two or three tablespoons half an hour before or 40 minutes before the same timing

Kenny Bailey (18:52.419)
Mm-hmm.

Yeah. You love chia seeds.

Coach Tom (19:00.674)
Okay.

Karelle (19:18.366)
as you have now and then you slowly increase to see how you feel during the workout. Already making the swap in a small quantity, do you feel better? Do you have a better response? Do you have a better recovery? And then you can increase slowly. But I would make some small tweaks to just have something a little bit more sustainable. Really nice overnight and the overnight oats, I've got the recipe on my website, but you can...

Kenny Bailey (19:23.171)
Got it, yeah.

Karelle (19:45.861)
you can have an old-fashioned rolled out and it can be something you do for three or four days.

You don't have to do it every night because let's face it, when you just, you know, probably don't have time to do your breakfast every night. Something I don't necessarily like is preparing the next meal when you are that big. It's always like you have to anticipate so much all the time. But a little bit of anticipation is quite good because it helps you to be...

Coach Tom (19:57.514)
Yeah.

Kenny Bailey (20:10.275)
Yeah.

Karelle (20:16.842)
to be on track. So maybe that's a good swap to try. And you can probably have half of that banana mixed with some blueberries. See how that feels.

Kenny Bailey (20:19.097)
Yeah. Yeah, yeah.

Coach Tom (20:26.22)
Yeah, just not have the whole banana, right? Yeah, kinda.

Kenny Bailey (20:26.253)
Yeah, think it's a... Yeah, it's a bonk issue, I think, when I'm 40 minutes into it. It's sort of like, okay, now I'm starting to...

Karelle (20:32.448)
Yeah, because it's how long you do. But how long is that workout? Yeah, I was about to say.

Coach Tom (20:37.731)
Can you pop a gel?

Kenny Bailey (20:40.899)
That workout's generally gonna be an hour, right? And it's gonna be high intensity sort of, you know, compound stuff. So I'm getting ready for high rocks. And so then it's a lot of, you know, push heavy things at, you know, high heart rate.

Karelle (20:48.064)
Yeah.

Karelle (20:53.394)
yeah so try this make the swap see how you're feeling during the workout if the bunking still happen you could always combine a little bit of carbohydrate during the workout that you see in your water because that could also be yeah

Kenny Bailey (21:08.911)
Mm-hmm. Yeah, I've been trying to do that. You know, there's 120 calorie scratch that I just kind of take with me and see if that kind of helps, you know, throughout the, so. And which brings me a good question because winter, you know, when you guys are talking about nutrition, it's funny. I'm just thinking back, it gets cold. We always eat a lot of like, you know, more savory sort of pots of stuff, right? Stews and braised things.

Karelle (21:17.438)
Yeah, this crutch is good. Yeah.

Karelle (21:35.732)
Mm.

Kenny Bailey (21:37.114)
But the one thing that also that I'm trying to keep up on when I'm doing a lousy job is around hydration and water because it's just because it's so cold, it's difficult to do that. And the air is dry. So we're getting dried out because you know that those heat inside the house is that dry heat and you know.

Karelle (21:43.667)
It's so hot.

Yeah.

Yeah.

Karelle (21:54.185)
Lucky we don't have heat in Portugal.

Coach Tom (21:56.374)
I know you do.

You have a wetter winter type, like humidity wise, right? In Portugal, Correia, right? Yeah, we were talking about that. It's so dry in here, I have two humidifiers going. One in the bedroom and one in the front. It doesn't seem to be making a dent. Like, her skin's still super dry. It's just like, can't, like how many of these do I need to put up in the house in order to try to survive? It's just.

Kenny Bailey (22:03.119)
Later.

Karelle (22:05.856)
It's horrible. Yeah, it's too humid. I know you said that to me. It's crazy.

Kenny Bailey (22:07.011)
Yeah. Yeah.

Kenny Bailey (22:13.07)
Yeah.

Karelle (22:20.384)
Mmm.

Kenny Bailey (22:20.665)
Yeah.

Kenny Bailey (22:24.909)
Yeah, so hydration is tough, right, because of that. Yeah.

Karelle (22:25.18)
So to answer your... It's so hard and to be fair, or not humid, I've got the same. So I just got this bottle because my kids done that too. So sometimes parents learn from the kids. It's actually much more helpful to drink in that.

Coach Tom (22:38.773)
Yes.

Coach Tom (22:42.903)
Yeah.

Karelle (22:44.096)
It's tough but you've got to think that you need to hydrate and you feel it. You feel it more in the winter because when you don't drink your lips are and you're not going to eliminate. So especially for someone who's trying to, you know, January, you don't drink a lot, you're trying to lose weight, you can't lose weight if you don't hydrate. And it's really hard in terms of getting the right level of energy if you're not hydrating properly because your cell needs water, right? So it's really, and we all know why.

it's important but it's a question of doing it. The goal would be to try to remember to drink one glass of water per hour and that would be ideal and then on top you have your workout. It's trying to be able to drink and you will never drink as much that you drink in the summer. That's for sure. Like for sure you can't because it's not the same automatism but it's just giving yourself some really good tools to help you drink.

Kenny Bailey (23:29.732)
Yeah.

Coach Tom (23:33.55)
Yeah.

Karelle (23:44.042)
So if you go to your computer think about getting one of those bottles because You're gonna have instinctively the need to drink when you're talking But then you can't because you can't leave the conversation so you then you can't do it, right?

Coach Tom (23:57.942)
Yeah. Yeah. Yeah. A little planning ahead.

Kenny Bailey (24:01.455)
Yeah, and it's a really good point. I think that's the difficult part is because you're so cold or you just don't think about it. You're not sweating. It's easy to remember during the summer, right? And to your point, maybe you have to just be more mindful to your put a bottle with invisible. I try to keep a bottle in my in my car because I drink the most when I'm driving because I have nothing else to do. So it's like, how do I how do I place, you have something with chapstick, by the way, I got six six chapsticks all over the place. Yeah.

Karelle (24:10.112)
Okay.

Karelle (24:21.353)
Yeah.

Karelle (24:28.231)
or just...

Coach Tom (24:28.493)
I have one in every, yeah, yeah.

Karelle (24:31.603)
Of what? Chopsticks?

Coach Tom (24:33.536)
at lip balm. Yeah. Yeah, I have one. I have one everywhere. Yeah.

Kenny Bailey (24:33.613)
Lip balm. If you have chia seeds next to you, that's going to be the whole, that'll be the trifecta right there. So the no chia seeds, you don't just carry chia seeds. here I have one in my pocket. Here's some seeds.

Karelle (24:35.072)
yeah, la bello everywhere no bread no I don't have chia seeds but you can you can do some some herbal tea it's quite nice as well so for me I drink I drink better when I drink warm

Coach Tom (24:45.132)
Yeah. Just, just no.

Lots of chia seeds, just no quinoa.

you

Kenny Bailey (24:59.093)
Karelle (25:04.19)
because it won't, it just, you know, it feels more comforting. But I would just barely infuse my tea. So it's like the water has a nicer taste, a bit more of a flavor taste, but it's just a nice organic. So usually I would use the same tea bag almost the whole day. Not that I'm cheap, I just don't need to have another one and it still has flavor, just enough for.

Coach Tom (25:17.986)
Yeah.

Kenny Bailey (25:23.215)
Hmm.

Coach Tom (25:23.66)
You could, yeah, for sure. Yeah.

Kenny Bailey (25:27.619)
There you go.

Karelle (25:30.176)
for that. So that could also be easier to drink when it's warm because it motivates you a little bit better.

Kenny Bailey (25:33.327)
That gets a good idea.

Karelle (25:37.472)
But rather than putting bottle in different places, it's just get a bottle that you can carry. And you you build the automatism. You put the bottle next to your phone, so you know you're gonna take your phone and somehow the bottle is here. So it will be hard at the beginning, but it will quickly get easier to think about it. I think that's, yeah.

Coach Tom (26:03.608)
It's creating a habit. It's creating the habits, the small little habits that, and like you said, think about one thing at a time. We've got quite a list we've gone over today already. Don't try to do everything at once. You won't succeed. Most people have finished what? January 9th is the day that most people have given up on their New Year's resolutions. The 9th or something like that. I think that's the day. They only make it like.

Karelle (26:06.804)
Yeah.

Kenny Bailey (26:07.567)
That's the hard part, right? Yeah.

Karelle (26:13.286)
one thing at a time.

Karelle (26:18.677)
Yeah, exactly. No, no, exactly.

Karelle (26:27.546)
really? Yeah.

Coach Tom (26:31.276)
like less than two weeks in before they give up because they try to do too much all at once and creating those habits.

Karelle (26:36.286)
That's it. And it's the expectations of doing it right and succeeding and etc. And it just doesn't have to be. It's okay. The world will still spin.

Kenny Bailey (26:47.075)
Well, I think, you you go back to that mindset thing, you know, it's kind of interesting because like Sunday it was, I think, 28 degrees and I went for a run anyway because it was sunny and there was no wind. And it was like, sometimes it's fun as an adventure. if you switch your, you know, if you have the proper, you know, I was able to gear up accordingly, right? Get a hat on, get some gloves on. But it's also kind of a fun thing to do because it's sort of like, I'm out here and you're not.

Coach Tom (26:58.136)
Nice.

Coach Tom (27:14.701)
Yeah.

Kenny Bailey (27:14.831)
I'm putting in the work and you're not. But it's also just experiencing that different weather and coming back, you get that hot shower at the end, you get a prize. sort of that, it's a mind, instead of, it's cold, I'm gonna shrink and my couch is very comfy. It's how do I create an adventure out of it? How do I experience something maybe I haven't experienced before if I'm a warm weather person?

Karelle (27:29.695)
Hmm.

Kenny Bailey (27:40.08)
What is it? And I have the proper gear. Again, I keep saying proper gear. I don't want you to go freezing. But just go see what it feels like. Maybe you find it's a better workout or it's a workout that the run ended up being a really quality run. Not sweating as hard. I was able to feel sun but not necessarily, I don't know, it's just kind of, it's hard to.

Coach Tom (27:43.939)
Yeah.

Karelle (27:46.058)
Yeah.

Karelle (28:02.367)
Yeah.

Kenny Bailey (28:07.041)
It's easy, I guess, the other way around. It's easy to on the couch because it's winter and those are wintry things to do, right? Where getting out sometimes it's just like, hey, let's do something that is not normal, not what the human body wants. Let's just go do it and see the fun that you can have in that, the adventure in that, I guess.

Coach Tom (28:22.382)
Yeah, the mindset is always that if you can change that mindset to I have to do a workout, to I get to do a workout, something as simple as that makes all the world of difference. the best, somebody had a comment, I'm not sure where I actually heard it, they were like, there's no bad weather, there's just bad improper gear, right? So you can go out in almost any conditions. I wouldn't recommend going out in every kind of condition. There's ice, there's other things that are bad, but.

Karelle (28:32.265)
I agree.

Karelle (28:43.85)
Yeah.

Coach Tom (28:51.502)
For certainly there's a lot more you could do outside where move-ming gives you that dopamine that makes you feel better. It just sets your hormones and your system all up.

Karelle (29:00.626)
and say absolutely right. And sometimes it's, think we just need to...

Remove ourselves from the expectations that workout has to have a length of time. It has to be an hour at the gym. It has to be 10 kilometers. It has to be, you know, if you have 20 minutes and 20 minutes fit, it's still a workout. Just it's almost going to be better. And that's, I always have this conversation with clients who are struggling to get back in their routine or et cetera, where nobody's going to come. There's no workout police out there who's going to

come and say what you've done 20 minutes and not one hour excuse me no just do even 20 minutes twice a week is so much better than you can't do an hour so it's going to take you three weeks and months to get one hour done get those 20 minutes 15 minutes it doesn't matter it's always you're gonna feel better and the fact that you're feeling better it didn't really

Coach Tom (29:42.732)
Yeah. Yeah.

Kenny Bailey (29:43.343)
Mm-hmm.

Karelle (30:02.752)
you know jeopardize the whole day and you didn't have to do like going in our big lengths to organize this 20-15 minutes. It's much more motivation and that feeling is going to be very positive staying a very positive feeling in you.

So it's motivating you to get to the next workout. So use that momentum of saying, okay, well, I'm just gonna go to the gym and do, you know, five minutes on the bike just to warm up. And then I just do arm reps and that's it. And then I go back just doing my lunch break. And that's it. You probably don't even sweat too much. So quick shower, whatever, then you're fine.

Coach Tom (30:32.482)
Yeah. Yeah. Yeah.

Karelle (30:39.772)
use that momentum, the rewarding feeling to just go out there and do step by step because that it's the same in food. You don't start with a huge recipe that you've never done before. That's great when you have time and you just you know on holiday and you want to experience something day to day get into very very basic and simple recipe that you can reuse and reuse all the time and it doesn't even need to be a recipe it can just

be you know just a few vegetables and then some protein and there's something that is easy to replicate because we are creatures of habits and we won't do something we don't want to do we're gonna do something that made us feel really good and it's especially in a society where we are driven by the dopamine

you know that dopamine feeling of reward all the time. So get that reward, use that dopamine reward and use that into motivation rather than inflicting some really hard workout that you're never gonna keep up.

Kenny Bailey (31:36.207)
Hmm.

Coach Tom (31:36.78)
Yeah.

Coach Tom (31:48.17)
Yeah, that you're not gonna do again. Yeah, for sure. So let's talk about fueling throughout the day. So we talk about, as I've been explaining it to athletes, and I'm talking to my athletes and others, and Carrell, correct me if I'm wrong or if there's a better way to say this is that we talk about that kind of weight loss thing, how we eat, where we eat.

we have to fuel for the workout. And I sell everyone, tell everyone to take it into two pieces, right? You've got the workout and you've got the rest of your life, the rest of your day. So approaching it that you need to fuel the workout properly a little bit before, something during, depending on the length of the workout, and then the recovery afterwards is very important to take that separate from.

Karelle (32:14.687)
Yeah.

Karelle (32:22.324)
Yeah.

Karelle (32:27.626)
Mm-hmm.

Yeah.

Coach Tom (32:35.32)
how the rest of the day plays out, how active your day is and how the rest of that goes. So how do we approach that? Am I looking at that right? Is that the best analogy for it? Okay.

Karelle (32:35.794)
the rest of the day.

Karelle (32:43.264)
Yes, 100 percent.

Absolutely. So you've got your day-to-day, your routine with your free meals. That's your standard routine. For some people it can be three smaller meals with some snacks. I always give a ballpark of a four-hour window between meals because it's a good window where your digestion is resting and it's not too long of a gap. There's no no benefits of trying to stretch these four hours into eight hours. It has more detrimental effect than benefits.

Coach Tom (33:02.647)
Okay.

Karelle (33:16.008)
not talking fasting but just in general. Now the way I explain that often would be you've got your meals during the day we spoke about that earlier try to get them as a regular routine that's important again we have clocks in our body we need that regular routine even if it's one night it's moving it's okay but generally 90 % of the time would be great and your workout your nutrition around your workouts it's like putting a bubble wrap

Around your nice vase or something like that. So your nutrition is gonna be your bubble wrap. You need to have some Before you need to have some after and the during so we spoke about the before and after the during the during There's two things. I'm gonna speak about the athletes who have

done, who have an experience and who already had a feeling sorted but they had a time over the holiday, don't start where you were. Start slowly to build yourself in. Because often, January, everyone's gonna start again where they were, like 90 grams of carbs and then you're like, my god, please, just not, I can't take it.

Kenny Bailey (34:21.614)
Mm-hmm.

Karelle (34:27.38)
But that's because you don't start where you were. You start slowly. The same way, if you don't run for two months, you're not gonna go from out of the door to your marathon pace and going out for 30 kilometers right away. And that's just really important to take it step by step. Increase 10, 15 % every week during the workout. So that's how you prevent GI issues, is to really work...

Coach Tom (34:37.516)
Yeah. Yeah. Yeah.

Kenny Bailey (34:52.963)
Mm-hmm.

Karelle (34:55.314)
Write down where you are at. How much do you take?

Take it from there. It's your own standard. That's where you are. And then you increase slowly every week, every workout. It's really important to feel when you are off season, you can just go for a bike ride and not fuel so much because your body is going to recover from that. There's no problem. It's really your fitness. When you are back into your momentum of your training, you're not feeling for that workout. You're feeling for the whole week. And I often have that conversation with athletes where they

just gonna be like yeah but I can do three hours without it's not it's not trying to come to measure your capacity of doing that we're trying to fuel

Coach Tom (35:33.198)
Hey

Kenny Bailey (35:36.953)
Mm-hmm.

Karelle (35:38.394)
your workouts so they're not having such a high impact on your nervous system and also you don't break down muscle you are increasing muscle so fuel those workouts don't be scared of fueling them because they need to be fueled for so many reasons to prepare you for the race to make sure you're sleeping well and to make sure you're not bonking that's what's important i hope i understood the answer to your question

Kenny Bailey (35:48.036)
Mm-hmm.

Coach Tom (36:02.616)
Yeah. Yes. So would you also say if somebody did a workout and then they eat a meal a little bit later, but now they're so famished and ravenous that they're trying to eat all afternoon, I talk to athletes, especially as they start doing some longer workouts, some longer stuff, where they're like, I just can't stop eating. Like all afternoon I'm just eating because I just can't do it. And my understanding is that because the workout wasn't fueled properly,

Karelle (36:23.434)
Mm-hmm.

Coach Tom (36:30.88)
Now you're in this deficit where you're trying to catch up and your body's not there. So that's what I'm telling people is the key signal of you go out and do a two hour ride on a Saturday or Sunday, what you do your longer ride, you go out for a couple hours, you ride and you eat a little bit, but you have some stuff. You come back and you eat, but then like an hour later, you're just like, God, what, you know, I'm sitting down to eat a huge sandwich and something else. And then I'm having snacks and I'm just like, I can't get enough fuel into my body.

Karelle (36:34.086)
Exactly. Absolutely.

Karelle (36:49.375)
Yeah.

Coach Tom (37:00.684)
It's like, well, because you didn't fuel that workout properly and your body's telling you like it needs more, it needs more energy. So I mean, that's key, right?

Karelle (37:07.088)
It's the bubble wrap exactly and that's used so right it's fueling that workout but it's also what type of

Coach Tom (37:12.782)
Yeah.

Karelle (37:18.034)
Nutrient are we getting into or macronutrient are we getting? What are we eating? Is it only refined carbohydrate? Is there some fibers? The fibers are so important to really buffer that slow down the absorption of of a of carbohydrate otherwise, it's just only carbohydrate so your body is gonna Absorb because you're also training to absorb carbohydrate. So your body is gonna do the job you're teaching him to do so get those fibers get those

Coach Tom (37:20.866)
Yeah. Yeah.

Kenny Bailey (37:21.487)
Mm-hmm.

Coach Tom (37:45.964)
Yeah.

Karelle (37:47.89)
protein outside to really calm your blood sugar as well. It's a lot things to think about but it's not that hard actually once you get into it, if that makes sense.

Coach Tom (38:05.634)
Yeah, yeah, yeah. And I think the other thing that I've become acutely aware of is that there's not enough fiber in our diets, mostly. And you go like, well, I had a sandwich with, or I had a hamburger, I had something else. it's just like, yeah, but all of the fiber has been stripped out of the bread. If you're having like the biggest thing I think of is a hamburger roll, right? Or it's kind of a sandwich roll in that sense. The processed ones, the ones you buy in the store have no fiber in them.

Karelle (38:13.824)
100 %

Coach Tom (38:35.32)
They've been stripped out and they have most of the time some added sugar to it. So you're not getting fiber. If you're having, you know, french fries with your meal, you're not getting fiber. You're not getting the fiber that you think you're getting, right? So, and that's causing a whole bunch of GI distress for folks that like it's not, the system needs just little pieces. And that's where you get back to whole foods, having natural whole.

Karelle (38:36.158)
Yeah, completely.

Karelle (38:59.23)
Yeah.

Coach Tom (39:03.404)
foods, if you can get some baked bread that's made locally, you know, baked bread or bake your own sourdough or something like that, that's going to have some fiber in it. The chia seeds are going to have some fiber. Flax seeds are going to have some fiber in it. Broccoli is great for fiber. There's lots of vegetables and things that you can add. like I watch in a football game on the weekend and I'm just watching the ads that roll through and there are all these chain restaurants that we have over here and I'm looking at it. It's like there's not a single frickin vegetable on anywhere.

Karelle (39:13.268)
Yes.

Kenny Bailey (39:28.601)
Yeah.

Karelle (39:30.368)
Yeah.

Kenny Bailey (39:32.887)
No, and it's sauced, everything's sauced, yeah.

Coach Tom (39:33.43)
Right? And it's all, it's all this, have this one place has this extra, they cut the hamburger in half and they put it in a plate of melted cheese. And I just look at it, it was like, and we're wondering why the young folks today are having higher rates of colon cancer. And we're wondering why we have all of this, you know, all of these health issues. And I'm looking at this ad going like, this is the reason why, because this is the crap that people are eating. Like I get it, it tastes great, but you're, you're satiating, you know,

Karelle (39:36.317)
Everything is sauce.

Karelle (39:48.915)
Yes.

Karelle (39:57.599)
Yeah.

Coach Tom (40:02.254)
an instant need at the cost is astronomical. It drives me crazy anyway.

Karelle (40:08.03)
I think it's the bigger problem that we have nowadays. It's the intake of fibers. So, you know, a lot of you folks would use those apps to calculate your macronutrients. And I think most people know how much they should be taking it. And it's so always incredible that people always say, I'm taking this, this, I'm like, why didn't even ask? that's not the question that I often have is can you look?

Coach Tom (40:13.314)
Yeah. Yeah.

Coach Tom (40:34.786)
Yeah, yeah.

Karelle (40:37.97)
at the breakdown of fibers that you have in your app. I can imagine everyone's doing it now. And I want you to look at the numbers. And often, I'm not going to share numbers, but I often have, you know, low numbers for athletes. And they're like, OK, I'm taking this amount. We'll say randomly. I'm taking five gram of fiber a day. OK, now.

Coach Tom (40:43.051)
Yeah, yeah, yeah.

Karelle (41:04.928)
we should be taking as adults across and this is the same data whatever it's the US, the NHS in the UK or France roughly between 25 and 30 gram of fibers a day. The average that American people or it's the same for everyone it's between 13 and 15 average a day.

Kenny Bailey (41:28.143)
Mm.

Coach Tom (41:28.962)
Yeah, less than half. Yeah.

Karelle (41:29.488)
So we're very far. So why are people having higher level of cholesterol? Why are we having blood sugar issue? Why are we not going to the bathroom regularly? Why are we having GI issue? This is all those reasons and there's so many more. Now fibers, where do we find fibers? I think most of us, I know you guys know, but most people don't understand what fiber is or what it's coming from. So it's everything that is coming from

Kenny Bailey (41:41.817)
Hmm.

Kenny Bailey (41:52.384)
Mm-hmm.

Karelle (41:59.164)
from plants, it could be your vegetables, you're absolutely right Tom, it could be fruits, it could be nuts and seeds, anything from plants, not animal, nothing from very low fibers, as you say, they've been...

taken off from that process of refined food. If you take the example of the orange juice, for example, so when you buy an orange juice in the shop versus an orange that's going to be freshly squeezed at the retreat when you're coming in in Portugal, we're just squeezing that orange, right? Sounds silly and childish to explain. Everything comes out with the fibers,

Kenny Bailey (42:36.015)
Hahaha

Karelle (42:46.722)
the pulp right you call that as well like that in English huh everything a lot of kids don't like that but that's why when you drink the orange you have all of these fibers that slows down that blood sugar so why when you buy them in the shop it's not as good it's because it's going to be stripped out of it

Coach Tom (42:48.94)
Yes, Pope, yeah. Yep.

Karelle (43:08.906)
to use more of the juice because it's better for consumption. So therefore, they don't have any more nutrients, so they're adding those nutrients and that spikes your blood sugar. So this is why we always go down to whole food. You don't have to press your oranges, just get an orange and eat it like that or with square, but get the whole thing. Blueberries as well, they're gonna be fibers in. There's all sorts of ways to get fibers in that is easy.

more seeds on your salad and all of this has this importance of balancing your blood sugar. And I often have that question, are you worried about the fact that we are promoting more carbohydrate doing a workout for athletes and they could be more at risk of type two diabetes and et cetera.

and not if they are eating a healthy diet. That's the key, that we don't understand. This is only a few hours, maybe 15 hours a week at the most for athletes, on average 15, 10 hours.

So it's not a lot compared to the rest of the meal that you are having the option of eating. So if you get your fibers, you're not at risk because you are able to offer your body everything that it needs. Now, a very important disclaimer about fibers, don't start at 30 now. So if you are at five, don't go to 30 right away, step by step, pace yourself. Otherwise, you're going to spend your

Kenny Bailey (44:20.665)
Mm-hmm.

Kenny Bailey (44:34.191)
You

Coach Tom (44:37.725)
Yeah

Kenny Bailey (44:37.75)
Hahaha

Karelle (44:45.468)
going to the bathroom and you're not damaging anything, you're not making, you know, you're not hurting your body. You will feel gassy, you will feel like you are relying on the toilet proximity a lot but really what are you doing by eating fibers is giving the right food to your food to your microbiome to your beautiful bacteria. What do they do with that? And that's important to say they are creating a byproduct called

Coach Tom (44:47.33)
Yes.

Coach Tom (44:56.323)
Yeah.

Yeah, yeah.

Karelle (45:15.398)
short-chain fatty acid and a different one, but you're it.

that short chain fatty acid is reinforcing the wall of your heart, the wall of the gut wall. So for people who have heard the word leaky gut or gut permeability, it often is as a result of that lack of fermentation. So if you reestablish a diet with sufficient fibers progressively, you will have a healthy micro-

It's going to help you so much to get to that healthy microbiome. It was really important to say.

Coach Tom (46:01.324)
Yeah. So yes, no, we need to. And I think that's, that's part of it based on what we're eating in the process level of the food is whether it gets absorbed in our upper, small intestines or our lower intestines. And, and, and it's critical to having the food being absorbed in the right spots by the right parts of the body. So, that's a lot of science that's above my head, but, I totally understand.

Kenny Bailey (46:04.057)
Yeah

Coach Tom (46:29.528)
how that all works out and then that balances the rest of your day out. So that makes you feel better, that makes you work better, that makes you a happier person, that makes you sleep better, that, and it's a spiral in a good way, right? It spirals up instead of spiraling down.

Karelle (46:31.005)
It's...

Karelle (46:37.554)
on everything.

on so many levels and I'm really passionate about gut health because it's really the foundation of

all our health and all our symptoms, most of our symptoms, whatever it's, you know, winter depressive symptoms, whatever, which is interestingly, it happens just after we've been eating more, the period of the time that we've been eating more refined carbohydrate, et cetera. So coming down to what's going on with the microbiome with our hormones for us ladies, that's really important to eliminate those hormones healthily and properly with everything, cardiovascular,

and it's really important and that would be my goal for everyone this year is to help you all to have a healthy gut.

Coach Tom (47:33.272)
Yes, yes, yes. And I think our key takeaways we want to get for everybody here is small changes. Just a little bit, creating those habits, our eating habits, our training habits, those little bits and pieces just to get consistency. Consistency is key. I'll come back to this probably every podcast episode is consistency. Consistency in your training, nothing's gonna happen overnight.

Kenny Bailey (47:33.529)
There you go.

Karelle (47:50.527)
Yeah.

Karelle (47:54.099)
I agree.

Coach Tom (48:00.344)
But if you go consistently through in a couple of months, you're gonna feel completely different and you're gonna be on a good path to go that way. But start small, don't expect massive changes right away. But it'll all come through. So I think it's fantastic. Correll, thank you so much. It's great having you on. Another big plug for your, so you have multiple cycling wellness retreats.

Karelle (48:18.405)
it's such a pleasure, always.

Coach Tom (48:28.448)
with Fiona of Paradise Cycling Tours. And I can't say enough on how great experience it was that we've got it booked off on our calendar to come back in November again, because we want to be there. had such a good time. The farm that we stayed at, the accommodations, everything was first rate, and the food was fantastic. And the country's beautiful. The country's amazing. Yeah. Yeah.

Karelle (48:31.38)
Yeah.

Karelle (48:38.568)
It's so exciting.

Karelle (48:50.676)
thank you Tom. It's really nice. It was lovely to have Tom and your wife. It was wonderful to have you guys. yes, this year we have three dates and seven...

7 to 13th of March, we still have rooms available. It's gonna be a really nice retreat. Can't wait. And it's beautiful blossom spring. It's gorgeous in Portugal at that time. Yeah, yeah. May is on the waitlist for now. And then we have November again, which I think Tom is coming again. Yeah!

Coach Tom (49:08.782)
Okay.

Coach Tom (49:14.634)
yeah. Yeah, yeah, yeah.

Coach Tom (49:20.664)
Okay.

Coach Tom (49:24.628)
We've got it booked. We're planning on it.

Kenny Bailey (49:24.877)
Yeah.

Karelle (49:26.63)
In the calendar as well, I've got my very first nutrition for performance program starting in end of February. So I do a lot of work one-to-one with athletes, but I was trying to reach people who would prefer to work in a group to feel more accountable as well. And I know it's not necessarily for everyone to do one-to-one work. And I just want to be able to offer that support to many more people across the globe.

So we'll just do essentially prepare everyone for a really nice season of races. So it starts in February. We'll go through day to day essentially what we discussed today There's free like two or three life calls. I need to check a country Life calls with me and Yeah, it's great. And then the gut health challenge that is in April starting again. We've just started the woman's Yeah program

Coach Tom (50:13.835)
Yeah.

Coach Tom (50:22.892)
Okay, so these are multi-week ones where you're gonna be accountable and then have the live calls. Okay, great. Yep.

Karelle (50:26.696)
Yeah. Yeah. Exactly. You still have me. I'm still going to be joining the call and we work together. But it's a really nice way for people to have...

a little bit of me, a little bit of one-to-one when we have the opportunity to do some work together during the call and then to have the accountability to have the group, okay this week this is what we're doing, this is what we're putting in place and as you probably understood exactly already that I'm all about pacing ourselves and not doing all at the same time so it's I think it's really nice to be able to do that in a group I really believe in that.

Coach Tom (51:01.955)
Yes.

Coach Tom (51:10.83)
Yes, yeah, some people work really well with a group and like that connection and the accountability, but it's just meeting other people, you're kind of sharing that with, you see people that are just like you going through the same things that you're going through is like makes it very relatable. It makes it seem like it's more feasible to actually succeed and do that. So I think that's great. It's big foster help, so.

Karelle (51:11.251)
Yeah.

Kenny Bailey (51:16.545)
Accountability. Yeah, it's accountability too, right?

Karelle (51:16.966)
Absolutely! It's a come to be DT!

Kenny Bailey (51:21.092)
Yeah.

Kenny Bailey (51:27.097)
having the same questions.

Karelle (51:35.602)
yeah absolutely

Coach Tom (51:40.152)
Cool, well thank you so much. Really appreciate having you on again. Everybody, thanks for your notes and comments and stuff. So like I said, subscribe. Don't forget to subscribe. You wanna get these episodes popping up. We've got lots of great content planned for this year. Got some really cool stuff. We'll probably hear from Corel again later in this year, cause she's a friend of the podcast. We'll go through the different stages throughout the year of some of our training.

Karelle (51:40.404)
Yeah, thanks to you guys. Thank you.

Coach Tom (52:07.314)
and any big hot topics that come up. keep those notes coming, subscribe, thumbs up, five stars, all that good stuff helps the algorithm. So we appreciate everybody who's listening. Kenny, it's been great as always. And for everybody, we'll catch you on the next one.

Kenny Bailey (52:19.246)
Yeah.

Karelle (52:21.3)
Thank you.

Thank you.