frozen berries Archives | 180 Nutrition

Tag Archives: frozen berries

I Ate 5,000 Calories of Saturated Fat a Day. This Is What Happened…


The above video is 3:49 minutes long.

Watch the full interview below or listen to the full episode on your iPhone HERE.


sami inkinen
We chat to Sami Inkinen, a world class triathlete and tech entrepreneur. Whilst we don’t encourage anyone to eat 5000 calories of saturated fat a day, we feel it’s a very important message that Sami shares with us.

Sami and his wife Meredith recently did a phenomenal achievement, where they physically rowed from California to Hawaii. It took them 45 days straight rowing, up to 18 hours a day, and some days they didn’t even get any sleep.

Awesome achievement, but more importantly was the message behind it, as they did it without the use of any sugar and sports gels, pushing the message that you don’t need sugar to power the body daily, not even as a world-class athlete.

So they did it running on, yes, about 70 to 75 percent fat on each meal, and we were very keen to get him on the show and pick his brains about this, because there are so many things we can learn from it.

Full Interview with Sami Inkinen, World Class Ironman


downloaditunes
In this episode we talk about:

  • How he ended up being involved in the documentary Cereal Killers Two – Run on Fat
  • Why he decided to embark on his toughest challenge yet, rowing to Hawaii from San Francisco
  • How they prepared for their meals. Sami was eating a whopping 8,000 calories a day!
  • The effects of eating 5000 calories of saturated fat a day whilst rowing
  • What he uses instead of sports drinks
  • What Sami eats in a typical day
  • And much much more…

CLICK HERE for all Episodes of 180TV

Get More of Sami Inkinen Here:

Sami Inkinen Transcript

Guy Lawrence: Hey, this is Guy Lawrence with 180 Nutrition and welcome to another episode of the Health Sessions. Our special guest today is Sami Inkinen. Now, Sami has achieved some remarkable things in life, including he’s a world-class triathlete, he’s a tech entrepreneur, and him and his wife did a phenomenal achievement recently which is they basically physically rowed from California to Hawaii. Took them 45 days rowing up to 18 hours a day straight, and some days they didn’t even get any sleep.

Awesome achievement, but more importantly was the message behind it, because they did it without the use of sugar and gels and basically pushing the message that you don’t need sugar to power the body daily, not even as a world-class athlete like that.

So they did it running on, yes, about 70 to 75 percent fat on each meal, and we were very keen, obviously, to get him on the show and pick his brains about this, because there are so many things we can learn from it. He also shares many other things as well, which is fantastic, and it was an awesome podcast. I have no doubt you’ll get lots out of this today whether you’re an athlete or not. It was just brilliant.

Of course, if you are listening to this through iTunes, hit the subscribe button, leave a review, all very appreciated. A, it’s nice to know that you’re enjoying our podcasts, but B, it helps spread the word by simply subscribing or leaving a review more people can find us and more people can listen and more people can benefit from the message that we are putting out there to the world which we feel is very necessary.

And, of course, come back to our website, 180nutrition.com.au, where we’ve got a heap of resources including a free ebook which is a great place to start if you find all this information a little bit overwhelming. Anyway, enjoy the show. This one’s awesome. Cheers.

Guy Lawrence: Okay, hey, this is Guy Lawrence. I’m joined with Stuart Cooke, as always. Hi, Stu.

Stuart Cooke: Hello.

Guy Lawrence: And our awesome guest today is Sami Inkinen. Sami, welcome to the show.

Sami Inkinen: Thanks very much. Excited to be a part of your show.

Guy Lawrence: Oh, mate, that’s awesome. Me and Stu have been very excited today, because it’s certainly a topic I think we thrive on, especially when it comes to sports as well, and it’s clear that you’re a guy that doesn’t do things by half-measures, you know, and just to, I guess, for the people who are listening to sum it up in a short way, you’re a world-class athlete, you’re a tech entrepreneur, and you’ve just gone and done something with your wife recently which is a phenomenal achievement and which I’m looking forward to getting sucked in with everyone.

But just to kick start the conversation, mate, would you mind just sharing a little bit about your background? And even, you know, how you ended up in San Francisco in the first place, because you’re from Finland.

Sami Inkinen: Yeah, so I was born and raised and brainwashed in Finland. Grew up about 200 miles, so 300 kilometers, from Helsinki on a farm, a chicken farm, but I wasn’t really a farm boy, I was more into computers, so as soon as I got out of the farm, I studied physics at a university in Finland and got into software and computers early in my life. Started on company in Europe and then in 2003, which seems like a long time ago now, about 12 years ago, I came here to San Francisco Bay Area in the U.S. to attend Stanford Business School and, you know, I’ve been here ever since.

Guy Lawrence: Are you missing the cold weather? I’m assuming it can get quite cold in Finland as well, right?

Sami Inkinen: You know, there’s a reason why I stayed here.

Guy Lawrence: Go on, Stu. You look like you’re going to say something.

Stuart Cooke: Yeah, so we’ve been following a little bit of your background, Sami, as well, and realized that you did extremely well in the triathlete Ironman scene as well, but then made it to the big screen. I was just wondering how that happened? What happened there?

Sami Inkinen: Big screen as in…

Guy Lawrence: Cereal Killers 2.

Stuart Cooke: The movies.

Sami Inkinen: Well, first of all, I have, quite honestly, zero interest in promoting myself for the sake of promoting myself. However, given that I thought that I was kind of a poster boy for healthy living because of my crazy amount of endurance training and, what I thought, healthy living, regardless of that kind of lifestyle, I found out that I was pre-diabetic a couple of years ago, and I got ridiculously frustrated that, “How is this possible that it happens to me? And if it happens to me with that kind of lifestyle and a focus on exercise and, what I thought, healthy eating, what are the chances that an average person can avoid that sort of health issue?”

And the answer is, “Fat chance.” There’s no chance, so I wanted to do anything and everything I can to promote the message around healthy diet and healthy nutrition and, therefore, I was more than happy to lend my own crazy adventures and experiences for the benefit of others.

And I think that was the reason why I ended up teaming up or helping Donal O’Neill who has produced these two movies, Cereal Killers and Cereal Killers 2, so that was the background story. So I thought whatever I do and what I did with my wife, if it can help other people to avoid what was happening to me health wise, it would be worth the embarrassing exposure on the screen.

Guy Lawrence: Did it take you awhile? Was that the wakeup moment? Because I know you mentioned, like you said, you were going to be prediabetic and did you instantly look into increasing fats? Like, how did that message sink in to you, because there are so many people resistant to that message to this day and don’t even, won’t even consider it, you know? How did it work for you? Who did you discover to make you think differently about that?

Sami Inkinen: Well, first of all, I, obviously, it was almost like driving a car to a rock wall 100 kilometers an hour when I really thought it’s impossible that I would get sick or, more importantly, it would be impossible that someone like me would become diabetic or prediabetic with the kind of lifestyle that I was living, so it was really kind of a stopping moment for me.

And, of course, as a computer scientist, the first place that I went was online, so I started reading a lot and, unfortunately, spending time on, kind of, research databases like PubMed isn’t a very effective way of educating yourself because there’s so much science as well as bad science that you could spend the rest of your life reading research reports and still just be confused.

So I think the best sources for me were books and, you know, there’s a number of books, but I think one of the better overviews was the book written by Gary Taubes called Good Calories, Bad Calories.

Stuart Cooke: Yes.

Sami Inkinen: You know, it was just one of the information sources that I relied on and we talked with a number of physicians and scientists directly, but that was definitely one of the more transformational books for me.

Guy Lawrence: Yeah, it’s a very in-depth book, too, and certainly recommended to everyone, yeah. So, let’s, talking about the challenge, can you explain a little bit about the synopsis and what you and Meredith achieved? What you did?

Sami Inkinen: Yes.

Guy Lawrence: And, as well, who came up with it? You know? Why that challenge?

Sami Inkinen: Well, yeah, first of all, Meredith, my wife and I, we decided to row completely unsupported with no past rowing experience in a, kind of, special adult rowing boat from California to Hawaii across the Pacific Ocean about 2400, 2500 miles. Well we ended up rowing 2,750 completely unsupported this past summer, so we just finished a few months ago.

I’d love to blame my wife for the crazy idea, but I think I was the person who initially got inspired and got this idea and the initial inspiration came from the book called Unbroken, which actually it was just turned into a movie about six months ago, but in this book a second World War Air Force pilot was shot down above the Pacific Ocean and he floated across the Pacific Ocean in a life raft, and I just thought that experience was so amazing and I didn’t want to be in a life raft, but just to experience the wilderness of the Pacific Ocean, so that was kind of a seed in my mind, and I thought, “For once in my lifetime, I want to experience the craziness of the Pacific Ocean.”

So that was the initial inspiration, but then we wanted to turn this crazy expedition into something that would benefit others as well, so we wanted to combine it with this message of, “Sugar is dangerous and more likely than not the processed carbohydrates are dangerous to you as well,” and so we wanted to do this adventure, an expedition, with absolutely no sugar and practically no carbohydrate as well, and that’s what we did.

Guy Lawrence: It was amazing. Was it harder than you thought? Or was it what you expected, you know, or, like, especially if you’ve never done something like that before. I can’t…I struggle to envision being on a boat for 45 days like that.
Sami Inkinen: Yeah. So I grew up in Finland not far from lakes and we had a small summer cottage by a lake, but I have to say I know why oceans are called oceans and not lakes. It’s a completely different environment, and, as you mentioned, neither Meredith nor myself had any experience with oceans. We aren’t sailors. We’ve done nothing related to oceans and we weren’t rowers, either, so to answer your question, we really didn’t have any expectations, because we had never experienced this environment before and we went from zero to sixty miles an hour in many ways in six months.

So six months before the launch, we started to train rowing. We started to train about survival in ocean environments, so we did massive amounts of survival training, navigation training, seamanship, and all these things that you really don’t worry about when you don’t know about sailing boats or anything, getting radio, you know, license and certificates, and understand how you use radios and all these things, so it all happened in six months.

Quite frankly we, I think we had, we didn’t really expect much because we had no idea what this is going to be like, and this may sound really crazy, but we didn’t even spend a single night in our boat until the first night. We slept in the boat, but we kind of slept in a very, sort of, calm condition, so for better or worse, we had a lot of first time experiences once we got out there, which may not sound like the perfect way of preparing for something like this.

Stuart Cooke: Tell us about motivation. With all that prep work that you did for the other elements of the boat, I mean, what, direct, physically stay motivated for that length of time, how is this possible?

Sami Inkinen: Well, first of all, the motivation for this draw was really twofold. One was, we both think that pushing your physical and mental limits is just kind of a full human experience, so we like pushing ourselves beyond what you would expect to be normal, and we find that it’s a very rewarding way of living your life, and you learn all kinds of interesting things about yourself and human life.

And then the second thing is really this motivation to bring awareness, build awareness, around the danger of sugar and processed carbohydrates. Those were kind of driving forces for us. But once you’re out there, the good news is, there’s no turning back, so the only way to get out is to freaking keep rowing.

And we kept rowing up to 18 hours a day, so you can’t really turn back. You really simply can’t, because of the winds and everything, so the only way to get out of the boat is to row to Hawaii, which we thought might take two months.

But then on a more practical level, you really have to focus on the process at the very moment, and you know, this applies to other things is life, but you can’t let your mind get into, kind of, “What is it going to be when we finish? Or what is it going to be…?”

You may be able to think that when you go for a sixty-minute run or a three-hour bike ride, but when you’re there for two months rowing eighteen hours a day, you have to focus on the moment, otherwise, you’ll mentally fall apart and you’re on the ground in pieces, so you focus on the moment and then, you know, like eating an elephant. How do you eat an elephant? You eat it one bite at a time.

Guy Lawrence (simultaneously): One bite at a time.

Sami Inkinen: Yes, you really focus on these micro small milestones, whether that’s your two-hour shift, and you take a five-minute break, maybe it’s a little drinking or maybe it’s your lunch break or something like that, so those two things, like, focus on the moment and then, you know, you have this, sort of small bit-sized chunks that you focus on as opposed to, “Oh, in a month’s time we might finish.”

Stuart Cooke: That’s right.

Guy Lawrence: Well, that’s just getting done, isn’t it? Do you meditate outside or, as in outside the rowing, do you do meditation…?

Sami Inkinen: Yeah, I actually…yeah, I started mindfulness meditation practice about two years ago and so did my wife, so I do a couple of minutes every morning the moment I wake up, and frankly we had plenty of time to practice activity-based meditation on the boat. It was actually interesting and powerful to try that during the row, which really helps you to focus on the moment and the sensation and this kind of related to how can you stay focused? It’s obviously uncomfortable for the most part, you know?

Your ass is hurting, your hands are hurting, you’re tired, but there’s nothing more powerful than embracing that pain and discomfort, because once you, sort of, give in and embrace and recognize that feeling, nothing can break you, but as long as you keep, sort of, fighting and bitching to yourself, like, “Oh, my god, my ass is hurting. Oh, my god, I’m tired,” the feeling just sort of escalates in your brain, but the moment you’re like, “I’m hurting. I’m feeling it. It’s uncomfortable, but I’m in it and I’m embracing it,” it’s like, “All right, so what’s worse? It can’t get any worse. You’re in it.”

So, there are a lot of mental lessons that I think are applicable to…

Guy Lawrence: Day-to-day life. Yeah.

Sami Inkinen: Yeah. Day-to-day life at your office or your exercise, so, you know, relationship with people and all other things.

Guy Lawrence: Amazing. Yeah. Something else occurred to me as well, because they say traveling with your partner is the best way to test the relationship, you know, and being in a rowing boat would certainly test that, you know, for me, but obviously it went good, you know? It’s incredible. Yeah.

Sami Inkinen: Yeah, we’re still married, so… You can see I still have the ring, so all went well, but, no, absolutely, it’s a… Not only was it an amazing test, but also an amazing experience that we’ll share for the rest of our lives, and fortunately it turned out positively from a relationship perspective.

Guy Lawrence: Go on, Stu. Go on.

Stuart Cooke: Yeah, I was just wondering how you felt when you got off the boat, I mean, what were your feelings and how did you feel?

Sami Inkinen: Well, emotionally, I, and I think my wife as well, we cried a lot immediately after, so it was just, kind of, a big emotional moment to come out. Physically, so we had a doctor who did a quick checkup right after who actually has worked with a number of ocean rowers and her immediate comment was, “I can’t believe how healthy you guys look.” Like, nothing crazy, no crazy inflammation going on.

I had blood work done just a couple of days after the row and, like, we were incredibly healthy from the perspective of inflammation, hormonal markers, and other things, so other than, especially with myself losing a lot of, or having a lot of muscle atrophy in the muscles we didn’t use, which is completely natural, nothing to do with your diet, it’s just if you don’t use those muscles…Other than that, I was feeling incredibly well and within just a couple of days I felt like I was completely back, too.

It took several weeks to build the muscle mass back to some of the muscles that were really… because I didn’t really even stand, I didn’t do anything weight-bearing for two months, so other than that…

Guy Lawrence: So, just upper body, yeah…

Sami Inkinen: Yeah and, you know, rowing is, you do use your legs and low body, kind of like a squat movement, still, you don’t even stand or carry your body weight. There’s a lot of muscle and soft tissue that’s completely unused, and I lost a lot of that, so, like, walking was difficult coming off the boat.

Guy Lawrence: Just to touch back on the diet, because, you know, obviously you’ve changed your diet dramatically. Could you explain what your diet used to look like as a triathlete and what it looks like now, especially preparing and on the boat? The differences you made?

Sami Inkinen: Yeah. So, first of all, I did start changing my diet quite significantly before the row and I’ve raced as a triathlete following graphically similar diet I followed on the boat, but for almost twenty years I followed what I thought was a perfectly healthy diet and the diet that’s promoted by, you know, most governments, including the United States, including Finland, which, to me, was anything that was low-fat or no fat was healthy and, you know, I tried to eat fresh foods, but I ate a lot of packaged foods as well.

So my diet was extremely low fat. I tried to eat whole grains, obviously, not crap, and just a very low-fat diet. Low-fat, I thought it was good, and if it said no fat, it was great, so whether it was bread or skim milk or low-fat cheese or low-fat mayo, you name it, that’s what I was eating. And then, you know, the more I read about sports performance books, it was always, like, “Oh, you have to carb-load and that’s high-octane fuel,” you know, to put it simply, I was on an extremely high-carbohydrate diet, mostly whole grains, grains, vegetables, and all the meat that I was eating, it was super low-fat, so chicken, turkey, no skin, low-fat beef, that was my diet, and I followed that about twenty years.

I kept myself reasonably lean and my race weight low, but it required a ridiculous amount of willpower. We’ve seen what a lot of athletes are capable of doing, but 99 percent of the population just can’t do that and it’s not fun to apply 95 percent of your willpower 300 days a year to just always eat less than you would like to eat.

Guy Lawrence: Yeah. Yeah, and then moving to the boat, because we watched the documentary a few days ago and what was clear is you were meticulous about, you know, the amount of calories and the amount of fat you ate and the way you set your meals up. Would you mind explaining a little bit about that for us as well, because that was fascinating I thought.

Sami Inkinen: On the boat?

Guy Lawrence: Yeah, for the boat, yeah.

Sami Inkinen: Yeah. Well, first of all, obviously, when you’re in the middle of the Pacific Ocean there’s no eat stations like in a triathlon race, so there’s no convenience stores or grocery stores that you can stop by when you get hungry or realize that, holy crap, you don’t have enough protein or this or that, so we had to be careful, and even our diet, at least by traditional standards, was very extreme, we want it to also be very scientific about preparing, because we knew that if something goes wrong, whether it’s food-related or something else, we just can’t; there’s no way, no helicopter is going to drop us extra food or extra sodium or extra this or that, so that was one of the reasons we were very, like, everything was calculated, measured, weighed, and we knew then what we have on the boat is sufficient.

But what we ate at the high level, we only tried to pack and eat real whole foods, so in as natural form as possible. That was one. Two, it was extremely low-carbohydrate diet from a macronutrient perspective, so caloric-wise my carbohydrate calories were somewhere between five and ten, around maybe nine percent of calories was carbohydrates. Protein, I think, was about fifteen percent, up to fifteen percent, so it leaves 75 percent to 80 percent of calories from fat, so, you know, I ate probably 5000 calories of fat every day, of which most was saturated fat, so if you want to shock a cardiologist, that’s a pretty good line, “Yeah, I ate 5000 calories of saturated fat for two months, almost two months.”

Stuart Cooke: So, a typical meal for you on the boat would’ve been what?

Sami Inkinen: Yeah, so, and we packed pretty simple, not too much variety, so consequently I was practically eating the same stuff every day. So my breakfast was often salmon or tuna with craploads of olive oil and maybe some macadamia nuts.

My lunch was typically freeze-dried beef that was maybe like 70 percent fat calorically and 30 percent protein mixed with a little bit of freeze-dried vegetables and then I just mixed with water and it became like, you know, like a fresh food, and then I threw in, again, crazy amounts of olive oil into it and salt that had extra potassium and then some seasoning, maybe some olives, so it was kind of a… wasn’t very appetizing-looking necessarily, but I loved it, so that was the reason why I keep so much…

Guy Lawrence: And it was practical.

Sami Inkinen: Yeah, very practical, and we didn’t have to cook anything. We didn’t have to boil water. I didn’t boil water. I boiled water a single time just as an experiment in the first few days, but that was all. So that was kind of my lunch most days.

And then I wasn’t, because we ate very high fat, we were very fat-adapted, so we didn’t have to be eating every 45 minutes, every hour, so sometimes I’d have five, six, seven, hours between meals, but nuts were my favorite snacks. Nuts, coconut butter, and then different nut butters, so macadamia… I had plenty of macadamia nuts, almonds… so that was kind of a typical meal kind of setup.

Guy Lawrence: Were you, do you know if you were in ketosis the whole time or coming in and out? Did you have a doctor on that at all or…?

Sami Inkinen: Yeah. I did measure my ketones along the way. With hindsight, I overate a little bit protein to be in optimal ketosis, so that’s my understanding, that I ate a little bit too much protein, which flipped me out of a perfect zone, but I was definitely on ketosis. I don’t know deep I was, because I didn’t measure that frequently and my personal experience is that if you measure your ketones right after workout, I notice that my ketones actually go down right after the workout, so you give it a couple of hours after that and then they kind of come to the equilibrium of whatever they are and, you know, I was, usually when I measured it was right after my rowing, so…

Guy Lawrence: Do you still eat this way, in terms of the proportions, fat and carbs, or do you…?

Sami Inkinen: Yes.

Guy Lawrence: Every day, training or not?

Sami Inkinen: Yes.

Guy Lawrence: Yeah, okay.

Sami Inkinen: The only difference is I have way more fresh food, so, and the fresh food is mainly green leafy vegetables, which weren’t available and I really missed those, so I eat a lot of those, but in terms of the macronutrient composition, I’m, let’s see, yeah, probably five percent carbohydrates, maybe ten, fifteen percent protein, and the rest is fat.

Guy Lawrence: There you go.

Stuart Cooke: Wow. And do you think that this way of eating is beneficial for everyone?

Sami Inkinen: Well, first of all, people look for shortcuts and for simple sound bites like…

Stuart Cooke: Yeah.

Sami Inkinen: One size does not fit all, so my recommendation when people come to me is, unless I have time to spend, like, two, three hours with someone to talk about XXtheir ???XX [0:26:21] is buy real, whole foods and cook at home. You’re probably better off not buying grains and, yeah, lots of carbohydrates, so that’s my advice to everyone, and if you buy real, whole foods and cook at home, you can’t go wrong, and if you limit carbohydrates, you’re probably better off. Beyond that, it’s kind of an individual situation and it depends on what your health standard is. If you are completely healthy now, you exercise a lot, you’re very carbohydrate-tolerant, insulin sensitive, you may be able to lead a happily healthy life with reasonable amount of stuff that might kill someone else.
So, I don’t, like, one size fits all in this kind of a one sound bite, it just, that’s for people looking for shortcuts and simple answers. There’s no simple answers other than eat real whole foods and cook at home and everything else after that you have to be quite nuanced…

Guy Lawrence: Yeah. A lot of self-experimentation.

Stuart Cooke: I’m guessing then if you retired from sports tomorrow, you would continue to eat this way.

Sami Inkinen: Oh, absolutely, yeah. The way I eat, well, first of all, I think a healthy foundation in your body is an absolutely foundation for sports performance. So, you can’t start from the performance angle first and say, “Hey, why don’t I eat something that makes me somehow, like, really good at sports.” Well, that’s somehow that makes you really good at sports is something that optimizes your general health, because then you recover best, you can train hardest, so I don’t really see those as mutually exclusive, sports performance and health.

Then race time eating or race time nutrition might be different, because you may not be able to, you know, take a plate and take a frying pan and start preparing meals if you’re in the middle of a race, so a race is a different situation but in terms of health and sports performance, it’s tough for me to make the case that they would be mutually exclusive so the answer is, “Yes.”

I want to be as healthy as possible, because that makes me the best possible athlete as well.

Guy Lawrence: Yeah, because that’s a focus you don’t see a lot, but athletes do, like, you know, the health sort of becomes a far distant second and that’s all about how can I perform better and achieve more and consequently health would suffer. Like, even with yourself, the change the diet now, have you noticed differences with injuries and things and just with the body itself? Can you put more demands on it the way you’re doing it?
Sami Inkinen: Yeah. Well, this is kind of an n equals one experiment so this is just a personal. It’s anecdotal and those who want to rip apart everyone’s opinions and comments will certainly rip apart my comment, but the thing that I don’t have, which is a good thing, one is, I have much less, knock on wood, but I feel like I don’t get sick at all now. So I used to have my sore throat and sinus and this and that all the time. That’s one.

Two, I don’t have, like, sort of inflammation nagging injuries. I used to have Achilles and shoulder and this and that, lower back and this and that, all the time. I don’t have those at all.

And then anecdotally, I feel that I recover much better, so those are the things that…It appears to me that have significantly improved when I got off the super high-carbohydrate, low fat diet, and then just overall feeling is like, you know, I’m not thinking about really food much at all. I’m not obsessed about always trying to eat ten percent less than I wanted, so I can focus on life rather than, “Oh, I need to be on this athlete diet which sucks all the time.”

Guy Lawrence: I know, we now a few, I mean, you know, a good endurance athlete as well, and they get ravenous, like, you know, they’d eat a loaf of banana bread in seconds, you know, and then they come out and it’s like, “Wow. That can’t be helpful.”
Stuart Cooke: So, we’ve touched a little bit on food, I’m interested to know your thoughts on sports drinks.

Sami Inkinen: Sports drinks?

Stuart Cooke: Sports drinks, yeah. So I guess, what did you drink while you were on the row and perhaps, historically, what did you used to drink when you were training as to what you might drink now?

Sami Inkinen: Yeah. So our sports drink of choice on the boat was water which was made out of ocean water with our desalinator, so we, you know, carrying the amount of water that you need for two months when you are sweating, rowing eighteen hours a day, obviously, which people used to do, the few crazy individuals who did this before, solar panels and desalinators, the rowing boats were gigantic because they had to carry all their water through the whole thing.

Guy Lawrence: All their water. Yeah.

Sami Inkinen: So, we were drinking ocean water, which was desalinated, no sodium, and we had zero electrolyte solutions whatsoever on the boat which probably could be surprising to people. So our sports electrolyte solution of choice was table salt.

Guy Lawrence: Plain old table salt.

Sami Inkinen: Yeah. We had table salt that had, you know, added potassium, but you know, it’s a grocery store product that you buy. That was the only thing that we had. We also had a magnesium tablets, but the only reason we had that was because all the beef that, and the meat, that we ate was dehydrated and it was treated in a way that it had lower amounts of magnesium that you would otherwise find, so we had that just in case that we wouldn’t have muscle cramps, but that’s all.

And, like I said, we had no aid station, we had no sports stores, so we were absolutely confident that the real whole foods based diet, regardless of our eighteen hours of exercise a day, is completely efficient, so I guess long story short to answer your question, we were able to exercise eighteen hours a day with zero sports drinks and eighteen hours a day, I burn about the same amount of calories as running two marathons each day for 45 days non-stop.

Guy Lawrence: That’s amazing, man.

Sami Inkinen: That doesn’t make it science, but it’s not a very good headline for a sports drink marketer.

Guy Lawrence: Do you ever get people just going, “Oh, that’s rubbish, “or disbelief or…what’s the reaction being… for you achieving this in the sports fraternity especially, you know? Like, because it’s so against everything we’ve told.

Sami Inkinen: I don’t know. I don’t really care. I mean, I let others judge and form their opinions and, if somebody doesn’t believe in what we did or that might be the right way to eat or drink or hydrate yourself then that’s their choice. Yeah, but your question of what do I have now, so if I go to a four or five-hour bike ride, I just have water in my bottle, but I usually try to make sure that I have, like, lots of salt before. I might throw in some table salt into my water bottles in my bike, and then, once I finish, I have extra salt to swallow.
So you certainly need the sodium, but I’m just conscious of that if I do something that is more than two hours and it’s hot and I know that I’m going to be sweating, yeah, I kind of buffer a little bit, but I don’t run out of sodium.

Guy Lawrence: Amazing. And just one question that I really wanted to touch on while we’ve got you on the show, Sami, is just for the listeners out there regarding your training, could you share with us now even when you’re leading up to an event or something what a typical training day and a typical training week would look like? The amount of volume you would do in that?

Sami Inkinen: Yeah. Well, it obviously depends on what I’m preparing for, but looking at the last five, even ten years of my training log, it’s… overall volume is the same, the content just changes, but weekdays, I usually work out between 50 and 90 minutes per day. You know, maybe an average of an hour a day, and then the weekend, either for training or social reasons, I do a longer, usually it’s a bike ride that’s anywhere between three and five hours, more often three to four hours, so if you do the math, I mean the second day might be another one or two-hour bike ride or run or something, but you know I end up training about ten hours a week, week in, week out, and you know, I love exercising so that’s one of the reasons.

It’s my way of, like, clearing my mind, and if I’m training for an event it’s much more focused, so there’s more high-intensity and that’s sort of thing, but the hours I’d say… eight to eleven hours a week. It’s difficult to find a week that’s out of those parameters for less than eleven hours, and then you know, I might sometimes more strength-training, sometimes less, but that’s kind of the setup.

So when I say one-hour day, so it could be a recovery workout where I go and ride about a bike for 50 minutes. Super easy, so that’s almost like doing nothing for me, but it counts as a one-hour workout, so another one-hour workout might be ten times one-minute all out, warm out, cool down, so once again it’s one hour, so it’s again, it’s an hour, but you know, it really depends on what I do there, but I’m so used to exercise that I kind of end up spending the one hour every morning just to get out there and do something and, yeah, but what you do within an hour makes a huge difference.

Guy Lawrence: Oh, yeah.

Stuart Cooke: It does, it does. One question as well, Sami, that we ask everybody, and I know we’ve got thousands of people that would love to know, a typical daily diet for you. What have you eaten today?

Sami Inkinen: What have I had today? Probably the most dangerous, no question about, answer, because everyone always asks, “So what do you eat exactly?” I always try to avoid going into details, because then people either want to copy, they’ll want to rip it apart, so I’ve always tried to avoid, like, posting somewhere, like, “Here’s exactly what I eat.” Not because there’s anything scandalous or anything, but, again, people are looking for this, like…

Guy Lawrence: Magic fix?

Sami Inkinen: …sound bite, like one size fits all, but typically I eat, before workout, I probably have, like four or five hundred calories of fat and, practically speaking, that’s usually coconut butter or coconut oil in a tea or coffee or butter so that was the case this morning as well, so, I mean, I don’t count the calories, but just to give you a sense of, like…

Guy Lawrence: Guestimate, yeah.

Sami Inkinen: You know, a crapload of fat with a drink, and you know it’s pretty fast to digest and it doesn’t feel like it’s in your stomach if you go and work out, so that’s… Then right after workout, I usually have a little bit of a protein, so this could be three to five eggs, fried with top fat again, butter usually, in a pan, depending how busy I am. My lunch is usually a salad, so it looks like it’s lots of salad, but it’s lots of greens and then with a little bit of protein, so that could be a salmon or ground beef and then a lot of olive oil or butter or some sort of mayo.

Snacks oftentimes it’s some sort of meat or sausage or almonds or macadamia nuts and then dinner is even a, you know, a bowl that you would usually feed a horse from. That kind of size full of greens that I may sauté in a pan with a bunch of butter or just like put in, like, it’s gigantic and then again with some kind of protein. It could be shrimps or fish or grass with beef or more butter. I usually drink water, but I might have almond milk, just for the heck of it, maybe some frozen berries after that, like blueberries or something like that. Nothing too scientific.

Stuart Cooke: Sounds delicious.

Guy Lawrence: That’s awesome. Mate, we’ve got one more question that we always ask everyone on the podcast as well and it can be related to anything, but what’s the best piece of advice you’ve ever been given?

Sami Inkinen: That someone has given to me?

Guy Lawrence: Yeah.

Sami Inkinen: Oh… happy wife, happy life. It sounds like a cliché, but once you’ve been married for a few years you realize that it’s so true.

Stuart Cooke: Yeah.

Guy Lawrence: That’s a great answer.

Stuart Cooke: I hear where you’re coming from, Sami, with that one.

Guy Lawrence: Just to wrap it up, what does the future hold for Sami Inkinen? Any more challenges ahead or anything in the pipeline?

Sami Inkinen: Well I’m working very hard on my MacBook Air, just kind of on the technology side of things, but athletically I’m doing the eight-day mountain biking stage race in South Africa in March called Cape Epic, so it’s, you know, five to seven hours on the bike each day for eight days. So that’s coming up in less than two months, so two months’ time. Excited about that, so that’s my athletic in the horizon, so I’d better get myself on the bike.

Stuart Cooke: My word, I’ve been a mountain biker all my life, I would shudder at the thought of undertaking something like that, so I would… We’ll keep an eye on that one, for sure.

Guy Lawrence: Definitely! And for them listening to this, Sami, if they want to, you know, track your progress or follow you, do you have a website or a blog they can check out at all or a URL?

Sami Inkinen: Yeah, well maybe a couple of things, the row, if you’re interested in learning more about the row, we have a website called Fat Chance Row, fatchancerow.org, so you can go there and read a little bit about the background and we raised money for a non-profit and we are still doing that, so if you want to support, none of the money comes to us, it goes directly to the non-profit. So that’s one, and then, if you want to follow me on Twitter, one way to follow what I might be up to, is just my first name, last name on Twitter, so S, A, M, I, I,N, K, I, N, E, N, Sami Inkinen on Twitter, and you know I sometimes blog on my website, but it’s not too frequent so…

Guy Lawrence: No worries. We’ll put the appropriate links to that on the show anyway and help spread the word. Thanks, Sami, thanks so much for coming on the show. That was awesome and I have no doubt everyone is going to get a lot out of that today.

Stuart Cooke: I think so, very, very inspiring. Really appreciate the time, Sami.

Sami Inkinen: Yeah. My pleasure, so thanks so much, guys.

Guy Lawrence: Thanks, Sami.

Stuart Cooke: No problem.

Guy Lawrence: Appreciate it. Cheers.

Stuart Cooke: Cheers.

Weight Loss Smoothies

weight loss smoothiesIf your goal is to shift some stubborn body fat, creating your own weight loss smoothies are a fantastic way to helping you achieve this. The trick is to ensure the ingredients you use are completely natural, rich in natural vitamins, minerals, protein, natural fats, fibre and low in carbohydrate.

If you do this then you will be helping the body to create the right responses to help you lose weight. Best of all smoothies only take two minutes to make and you can carry them as you are running out the door in the morning!

Here is a fantastic example of a weight loss smoothie recipe:

Chocolate Almond Butter Smoothie

This smoothie will be low in carbohydrate which prevents raising blood sugars, which allows the body to burn fat. The berries are low GI and packed full of antioxidants. The almond butter is a great source of slow releasing energy, and the 180 Natural Superfood is rich in fibre, protein, natural nutrients and natural fats. But more importantly 180 is free of all chemicals, artificial sweeteners and flavourings, having an overall positive impact on the body and keeping you fuller for longer without the cravings.

Try this weight loss smoothie recipe today and feel the difference.

Help shift stubborn body fat with a 180 meal replacement – click here

This May Shock You! What the Experts Eat With World Class Ironman Sami Inkinen

Yes this may shock you! This is almost the exact opposite to what we’ve been taught when it comes to nutrition!

World class Ironman Sami Inkinen of Fat Chance Row is an amazing example of athleticism and health. He also featured in the Cereal Killers Movie 2 – Run on Fat.

Full interview out next week.

sami inkinenStuart Cooke: One question as well, Sami, that we ask everybody, and I know we’ve got thousands of people that would love to know, a typical daily diet for you. What have you eaten today?

Sami Inkinen: What have I had today? Probably the most dangerous, no question about, answer, because everyone always asks, “So what do you eat exactly?” I always try to avoid going into details, because then people either want to copy, they’ll want to rip it apart, so I’ve always tried to avoid, like, posting somewhere, like, “Here’s exactly what I eat.” Not because there’s anything scandalous or anything, but, again, people are looking for this, like…

Guy Lawrence: Magic fix?

Sami Inkinen: …sound bite, like one size fits all, but typically I eat, before workout, I probably have, like four or five hundred calories of fat and, practically speaking, that’s usually coconut butter or coconut oil in a tea or coffee or butter so that was the case this morning as well, so, I mean, I don’t count the calories, but just to give you a sense of, like…

Guy Lawrence: Guestimate, yeah.

Sami Inkinen: You know, a crapload of fat with a drink, and you know it’s pretty fast to digest and it doesn’t feel like it’s in your stomach if you go and work out, so that’s… Then right after workout, I usually have a little bit of a protein, so this could be three to five eggs, fried with top fat again, butter usually, in a pan, depending how busy I am. My lunch is usually a salad, so it looks like it’s lots of salad, but it’s lots of greens and then with a little bit of protein, so that could be a salmon or ground beef and then a lot of olive oil or butter or some sort of mayo.

Snacks oftentimes it’s some sort of meat or sausage or almonds or macadamia nuts and then dinner is even a, you know, a bowl that you would usually feed a horse from. That kind of size full of greens that I may sauté in a pan with a bunch of butter or just like put in, like, it’s gigantic and then again with some kind of protein. It could be shrimps or fish or grass with beef or more butter. I usually drink water, but I might have almond milk, just for the heck of it, maybe some frozen berries after that, like blueberries or something like that. Nothing too scientific.

Stuart Cooke: Sounds delicious.

Guy Lawrence: That’s awesome. Mate, we’ve got one more question that we always ask everyone on the podcast as well and it can be related to anything, but what’s the best piece of advice you’ve ever been given?

Sami Inkinen: That someone has given to me?

Guy Lawrence: Yeah.

Sami Inkinen: Oh… happy wife, happy life. It sounds like a cliché, but once you’ve been married for a few years you realize that it’s so true.

Stuart Cooke: Yeah.

Guy Lawrence: That’s a great answer.

Stuart Cooke: I hear where you’re coming from, Sami, with that one.

You can learn more about Sami Inkinen here: Fat Chance Row
He also featured in the awesome documentory: Cereal Killers Two – Run On Fat

Struggling to eliminate bad food out of your diet? Discover why our all natural protein is a fuss-free way to have a quick snack without sugar or processed ingredients.

Clean up your diet with a 180 shake here

Rebecca Creedy Ironwoman: Lowering Carbs & Supercharging my Diet. This is How I Did it…


rebecca creedyThe above video is 3 minutes 30 seconds long.

Listen to the full episode on your iPhone HERE.

This week we welcome commonwealth gold medalist and Australian Ironwoman Rebecca Creedy to the show. The elite athlete shares with us how she transformed her diet, including lowering her carbs and eating more wholefoods. Along with this came a massive positive effect on her episodes of hypoglycemia which now seems to be a thing of the past.

We also go deep into her training regimes, pre and post workout nutrition and what she does to to stay on top of her game.


downloaditunesIn this episode we talk about:-

  • Why lowering her carbs has improved her wellbeing
  • How she looks to ‘supercharge’ her plate
  • The training schedule of an elite ironwoman
  • Her favourite cheat meal
  • How to stay motivated in those ‘weak’ moments
  • Tactics around recovery
  • And much much more…

CLICK HERE for all Episodes of 180TV

Get More of Rebecca Creedy Here:

supercharge your diet with a 180 natural protein smoothie here

Full Interview with Rebecca Creedy Transcript

 

Guy Lawrence: Hey, this is Guy Lawrence of 180 Nutrition and welcome to another episode of Health Sessions. Our lovely guest today is Ironwoman Rebecca Creedy. Now, Rebecca has got an amazing resume when it comes to being an athlete, including winning the gold medal in swimming in the Commonwealth Games. She’s also competed and won medals at the World Championships. All that was by the age of 21. And she’s gone on and won an IronWoman series in 2012 and it was awesome to have her on the podcast today as she shares her journey with us.

She …We first met Rebecca about a year ago. She approached us, because she found us on the internet when she looking for a natural supplement, of all things, and discovered 180 and has been a avid user ever since, which I’m proud to say.

She … In her own words she was “looking to clean up the diet.” She suffered from hypoglycemia and it was affecting her races. So, she really started to delve deeper into the world of nutrition and recovery and see how she could improve it and has gone on and had a fantastic series, which is a Nutri-Grain Kellogg’s IronWoman Series, which just ended last weekend.

So, she shares with us all the things she’s learned and it’s just; yeah; fantastic to have her on and I have no doubt you’ll get a lot out of this podcast today, especially if you’re competing as a high-end athlete as well, because she really doesn’t rely on the carbohydrates as much and the goos and the gels, which is of course, renowned within the; especially in the endurance fields of athleticism. And it’s something which we agree with too, you know, but…

So, there’re gems of information all the way through this and I have no doubt you will enjoy.

As always, if you are listening to this through iTunes, we’d love you to leave a little review. It takes two minutes. Can be a little bit complicated, but it really helps us with our rankings and know that you are enjoying the podcast too. If you want to see this in video and leave a comment as well, just come over to our blog, which is 180nutrition.com.au.

And, yeah, that’s it. Enjoy the show and I’m sure to catch you soon. Cheers.

Guy Lawrence: All right, let’s do it. Hi, this is Guy Lawrence. I’m joined with Stuart Cooke as always. Hello Stuart.

Stuart Cooke: Hey.

Guy Lawrence: And our lovely guest today is Rebecca Creedy. Rebecca welcome to the show. Thanks for coming on.

Rebecca Creedy: Hey guys. Thanks for having me.

Guy Lawrence: I thought I’d kick off, Rebecca, you know, well, I was looking a your resume on Wikipedia this morning and it’s insanely impressive, but I thought you’d do a better job in sharing with the listeners a little bit about what you’ve achieved in your swimming accolades over the years and to our listeners; a better job than me anyway.

Rebecca Creedy: Yeah. Yeah. Look, I come from a swimming background. I represented Australia at two Commonwealth Games, a World Championships, two Pan Pacific championships. Won Commonwealth Games gold medals; Commonwealth Games records. It was a pretty amazing part of my life. Yeah, I made my first Australian swim team at the age of 14. So yeah, 14 to 21; yeah, yep, swimming was my life. So, I was around back in the days with Ian Thorpe and amazing people like that. So, I got to spend a pretty big part of my life learning off some fairly amazing athletes and characters. So, yeah …

Guy Lawrence: What got you into swimming? Were you always like a water baby or did you…

Rebecca Creedy: I’ve always was. I’ve always loved it. I actually didn’t grow up near the beach. so I was, I grew up in Redcliffe which has a beach, but not a lot of people swim there. I grew up as a pool swimmer and I used to beg Mum and Dad to take me swimming every day. So, I got introduced to swimming younger than most and really excelled and loved every minute of it.

Guy Lawrence: There you go.

Stuart Cooke: Awesome. So, tell us, Commonwealth gold medalist to Ironwoman, how did that come about?


Rebecca Creedy: Look it was, it; to be honest it even shocks me when I sit here and talk about it. When I was swimming I used to watch the Ironman series on television and think, “Wow. That’s such an amazing sport. It looks like so much fun.” You know, it never really crossed my mind that one day I would be up there taking out medals in that arena as well. But I finished swimming at the age of 21 and I just lost that drive to really seek what it takes to succeed in swimming and moved overseas and lived the party lifestyle that I missed out on.

Guy Lawrence: I say yeah, yeah.

Rebecca Creedy: So, I got that in for a good XXunintelligibleXX [:04:48.7] two years and one XXtechnical glitchXX[:04:50.8] and, “What am I doing? This isn’t where I want to be.” So, I moved back home and decided to get fit again and XXunintelligible surf lifesaving??XX [[:04:59.2]. Yeah, it was quite amazing that just, I took to the ski really quickly and picked up the ski paddling really quickly and the board paddling was a lot harder and skills it takes to catch waves and that took a little bit longer, but it kind of all comes together in 12 months and next thing I knew I was trialing for the Nutri-Grain IronWoman series. So…

Stuart Cooke: That’s awesome.

Guy Lawrence: Can you explain exactly for our listeners, because I know people, especially back in the UK or whatever, the listeners won’t have a clue what an Ironman/IronWoman series is?

Rebecca Creedy: Yeah.

Guy Lawrence: Can you just explain the concept of it all to us?

Rebecca Creedy: Yeah. So, the Ironman series, it’s all based around surf lifesaving and we paddle boards and skis and also swim. So, it’s kind of like a triathlon of sorts. It’s a three-legged race that lasts anywhere from 15 minutes to an hour and we do those three disciplines in a race in varying orders and it’s a lot of fun. We go out in big surf and get to battle the elements and it definitely is character-building.

Guy Lawrence: Yeah. So, there’s three disciplines, because I’ve never, I’m trying to think so you’d be; there’s a ski, right? Which is the; like a big kayak, would you say?

Rebecca Creedy: Yeah, it’s like a kayak and we go out through the surf and the waves, so it’s a little bit, a little bit harder than sitting in a kayak. A kayak easy in still water …

Stuart Cooke: Yeah.

Rebecca Creedy: So, trying to master sitting in the ski when there’s six-foot waves can be a little bit tricky. But to be honest, I really enjoy it and the ski is probably my favorite leg,

Guy Lawrence: Right. And then there’s the swim obviously.

Rebecca Creedy: Yeah, the swim obviously came quite naturally to me.

Guy Lawrence: And what’s the other leg? I actually don’t know.

Rebecca Creedy: It’s wood paddling. So, the boards, you see those on the beaches now. It’s based all around the fact that we paddle boards to save lives and yet, it’s a very similar board to what you’ll see on the beach with the lifesavers. So, it’s a little bit more slimline and designed to go a bit faster, but, yeah, we paddle the boards and trying to get that out through the waves as well, can be a little bit treacherous.

Guy Lawrence: I’m assuming that it’s very strategic, right, because you’re; what’s the word I’m looking for? But the elements are going to change the dynamic of each and every race.

Rebecca Creedy: Yeah.

Guy Lawrence: At, you know, what point would they say, “Sorry you’re not racing today, it’s too big like.” How big does it get out there?

Rebecca Creedy: It does get pretty crazy. Last year in Margaret River for the first two rounds of the Nutri-Grain series, they actually took out the ski leg of the women’s race because it was too big. We were a little bit disappointed in that because the girls believed we were capable of dealing with it. But unfortunately it was an executive decision that had to be made. The waves; it was probably about 7 foot and even bigger in some of the sets that were coming through. But, yeah, it was a little disappointing that we had to make that decision. But they generally either cancel the race before they do things like that. So, yeah, so, it all depends on I guess the level of skill of the people racing. So…

Guy Lawrence: Yeah. That’s huge. Because me and Stuart both in our XXtrans?? rideXX [:08:20.7] you know and XXgo hit the elements a bitXX. But I can really, after doing that, I would be terrified. I can really appreciate what you put yourself through, honestly, like, waves are scary I think.

Rebecca Creedy: They certainly are. I still get scared out there. I’m a late bloomer so I only started this sport at the age of 23, 24; so for me, some of the skills I really have to think about what I’m doing out there and sometimes I have to overcome my fears just to kind of put the foot on the line and really get myself in the game. But, you know, once you take that first leap of faith, it; all of a sudden you have this confidence in yourself, you know, “Yeah, yeah. I can do this. This is fine.” But, yeah, it’s taking that first step and really having belief and confidence in your skills.

Guy Lawrence: No doubt.

Stuart Cooke: No doubt.

Stuart Cooke: You’re looking shocked, Guy. I’m just picturing you doing your run, swim, run down at Coogee Beach in your Speedos … that’s enough for us. But I see it down there, because I; Guy and myself are in the surf club and I do water safety for the nippers down there as well on a Sunday and you see these little kids who; I do the under 9’s, and we take them out in, you know, in sizable surf for their age and height and some of them just shine and just take to it and some of them are less so and quite scared. But they build that confidence at that early age and I think it just sets you up fantastically, especially for a country like Australia where we spend a lot of time in the water. It’s almost vital and it’s fantastic.

Guy Lawrence: It’s amazing.

Rebecca Creedy: I think, I think it’s a great sport for confidence. You know it’s not always about the fastest person winning and it is a skill-based work, you know, XXtechnical glitchXX [:10:06.9] public, I stay away from rips and things like that, but when it comes down to racing in surf lifesaving we use things like that to be able to the battle the elements and you know the fastest way out and easiest way out in big surf is straight out through the rip. It’s using things like that and that knowledge that you gain and understanding how the ocean works, it really does set you up for life. And I think if the general public understood a little bit more about the surf, it would make the whole; everyone a lot safer, but it takes years; it’s taken me years. I’ve been doing this sport for seven years now and I really feel that this year’s the first time I’ve really started to shine and really, I guess, set myself up for a even better series and a chance to take out the series next year.

Guy Lawrence: Because the series has just finished, right; which is the Nutri-Grain Kellogg’s?

Rebecca Creedy: Yeah. The Kellogg’s Nutri-Grain Ironman series, we did six rounds, So, we had two starting off over in Margaret River. Then we did two just here on Surfer’s Paradise and more local beaches and then we did two down in Newcastle and that was just last weekend. So, that was; it was an amazing series. I stayed consistent. Yeah, I got some fantastic results and I walked away really happy with how my season panned out.

Guy Lawrence: Yeah, fantastic and you came in second overall, right? That’s phenomenal. If I’m not mistaken, amazing.

Rebecca Creedy: Yeah, second overall. I got on the top podium once this series, which was amazing, especially with such fantastic competitors. Liz Pluimers took out nearly every race, but managed to stop her taking the clean sweep.

Stuart Cooke: Fantastic. It’s awesome to watch, too, because we used to have the final down in Coogee, and I know if you remember that, Guy, so we used to go down there.

Guy Lawrence: I do. Yeah, I’ve been down there.

Stuart Cooke: Yeah, I remember, you didn’t wave back when I was there. But, it’s really a great spectator sport and I love the fact that you don’t really; you don’t really know who’s won until right at the very last moment because anything can happen in the surf. You can pick up a wave on the ski or the board and everything changes, so so much fun to watch.


Rebecca Creedy: Yeah. Yeah. Look, you know, people talk a lot about luck and things like that, but you can get a little bit unlucky, but usually find the people that do well can regulate, they just have the skills, they know where to put themselves, they know how to catch that wave that’s going to be coming through and things like that. So, it’s quite amazing. I love it. It’s frustrating sometimes. I got one race this year that I probably should have won and it didn’t quite happen, but it’s moments like that you kind of kick yourself and go, “Oh, those bloody waves.”

Guy Lawrence: Yeah.

Stuart Cooke: Yeah.

Rebecca Creedy: But, we always like racing the waves. It’s a nice little rest in between …

Stuart Cooke: Yeah, I bet.

Rebecca Creedy: … the next leg. So, yeah.

Guy Lawrence: So, what is your typical training day look like to prepare for an event like this?

Rebecca Creedy: Oh, it gets hectic. This off season I did the Coolangatta Gold, which is actually a five-hour race.
Guy Lawrence: Oh my.

Rebecca Creedy: So, it consists of the 20 kilometer ski paddle, 2K run, then a 4K swim and then a 7K board paddle and then another 7 1/2 K run at the end. So, to train for that this year, that really took it to the next level for me; a lot of, basically training three times a day. Trying to get your swim in every morning, board and skis in the afternoon and then a run on top of that. The one thing I had to drop this year was my gym program. I just; it’s basically something that I’m very; I’m a very strong athlete anyway, I’m very muscle-y, so it’s not something I really have to focus on too much. So, for me it was probably the first thing I decided to drop this year. At 31, it can be quite hard to recover in between sessions and I may have an idea of everything I want to achieve that week, but sometimes it doesn’t work out that way and you have to take that rest your body needs.

Guy Lawrence: Because you’re training at skills as well as fitness, right? It’s not like a runner, for instance, they’ll just go and run and expand their run and improve their time and things like that. Like there’s so many variables to what you’re doing …

Rebecca Creedy: Yeah.

Guy Lawrence: … and to stay on top of that as well.

Rebecca Creedy: Yeah, it is. Like sometimes when there’s big surf on the; the most beneficial thing you can do is go out and go for a surf. It’s learning how to read the surf and get out quickly through the surf is just as important and how to catch that wave all the way to the beach. You know, if I can’t hold a wave in my ski then, to be honest, all the training I did on the lake isn’t going to help me.

Stuart Cooke: Yeah.

Rebecca Creedy: So, yeah, those little skills can be just as important as the speed-based and endurance training that we do. So, yeah, it can be tricky sometimes and I’m very fortunate I’ve got a great coach behind me, who’s also my partner, that teaches me some amazing skills and has passed on all his knowledge to me. So, yeah, I’m very lucky in that way.

Guy Lawrence: Fantastic.

Stuart Cooke: So, what about motivation? Where do you go, I mean, you even mentioned those longer legs where you’ve got 20K, you know, paddles and skis and 7K; I’m guessing that’s soft sand run as well, is it?

Rebecca Creedy: Yeah, well luckily it was low tide.

sc. Right. Okay. Excellent.

Rebecca Creedy: Yeah, but no it’s still, it’s still really hard and I’m not a natural runner, I’m a real water baby. So, for me that run leg was pretty tricky. I did a lot of running in the off season, which I don’t really enjoy, but I guess it’s just getting the most out of yourself that’s, you know, we all have days where I don’t want to get out bed and don’t necessarily want to go and do the swimming, but I’m 31 and I do these things for me now and I don’t feel like I have to do it for someone else. So, I just love the thought of being the best I can be. And I find that’s what motivates me the most is being proud of myself and the things I’ve achieved and, yeah, I guess I like being that person that people consider the tough competitor and the one that’s hard to mentally break and that as well, so that keeps me driven as well.

Guy Lawrence: What time is your first training session?

Rebecca Creedy: Five o’clock in the pool, XXunintelligible so 4:30 get up most days?XX [:16:48.3] As I’ve gotten older, though, I must admit I don’t really enjoy getting up early. So, I’m fortunate enough I do XXmix it up? 0:17:01.000XX at times and if I’m not feeling motivated to swim at that time I’ll swap it around and I’ll do a lighter session or I’ll go swimming in the afternoon and do a board session in the morning. And that’s really important for me at my age, because I do this sport because I love it and I don’t want to take that away. And forcing myself to do things I’m not enjoying I don’t believe gets the most out of my training and yet it’s definitely going to shorten my career if I’m just pushing and pushing and pushing. So, I think the number one key is to enjoy what you do and to just make it work for you, which is what I’ve really, really taken on board this year.

Stuart Cooke: Yeah, amazing.

Guy Lawrence: It’s amazing.

Stuart Cooke: You’ve certainly got the right environment, I think, backdrop, to enjoy what you do. I mean, the beach up there is just pristine, so beautiful.

Rebecca Creedy: It really is. It’s a great lifestyle and that’s what I tell people. I’m avoiding the real world because, to be honest, it’s not a bad lifestyle I have here. It’s doing something I love every day. It just drives you, definitely.

Guy Lawrence: It’s magical, yeah. Magical. So, what do you; what do you use for recovery? Like, what tactics do you do, because obviously recovery is a big component of your training as well, you know.

Rebecca Creedy: Absolutely. I think, you know, I’m not 16 anymore and I can definitely feel that. It does get hard. And for me, being able to read my body is super important and understand what it needs. Fueling it in the right way. Putting what it needs into it. When you’re younger, you know, you have a tendency to eat just whatever you want and otherwise I’ve been quite fortunate. I’ve never had to really worry about my weight. So, I’d finish a training session and I’d chomp down on a chocolate bar or something. Whereas, as I’ve gotten older I’ve really listened to how my body responds to things and it’s been really important in my recovery this year and probably the last two years, I’ve noticed the changes. I guess fueling it with the right sources and things that my body, I guess, responds to in the way that it can back up the next session. So, yeah, that’s been really important and I guess 180 Nutrition has been a massive part of that. Something I seeked out from you guys and …

Guy Lawrence: Yep. I mean that’s how we first met, right? Yeah.

Rebecca Creedy: Absolutely. A little Facebook message saying I found your product and I think it’s great and I’d love to get on board. And, yeah, I went from the typical; the typical brands you use that are over-processed and artificially flavored things that I just found weren’t doing what I needed and when I found this natural product I was really happy and I’ve been stoked with how it’s really assisted me in my recovery.

Guy Lawrence: Now that’s good to hear. We appreciate it.

Rebecca Creedy: Yeah.

Guy Lawrence: You look like you are going to say something, Stu.

Stuart Cooke: Well, yeah. I was just; I noticed that your diet has changed quite radically from what we’ve seen and heard over the last 12 months. Have you had any other kind of “aha” moments that you’ve taken on board where your kind of old-style eating versus your new style? And I’m thinking, kind of, you know, carbohydrate-loading versus more kind of natural nutrient-dense foods to help you in your training and competitions.

Rebecca Creedy: Yeah. Look I’ve always; I’ve never really been a massive fan of carbs. I really don’t like the way they feel, like they make me feel. I’ve; it’s something I’ve spoken to a few people about and they don’t necessarily believe you need them to race on as well. So, for me I’ve always tried to, I guess, balance that quite well in my diet, but I guess it’s finding you guys and your product and I guess reading and understanding a little bit more about the clean eating philosophy and things like that it’s made it a lot easier for me to make that decision to steer away from a lot more, simply because most carbohydrates are really processed, contain a lot of artificial preservatives and things like that. So, it’s really helped me, I guess, develop my thinking toward products like that. So, yes.

Guy Lawrence: I think as well, what we found over the years with athletes, that they generally eat, like you say, carbs, but they don’t carry any other nutrients. They sort of; it’s almost like they’re pure glucose, you know and there’s no actual vitamins, minerals and fiber and everything else that the body needs to help recover as well, you know, to get up and do it all over again.

Rebecca Creedy: Yeah. Absolutely.

Guy Lawrence: I think it’s a good message.

Rebecca Creedy: Yeah. Well, that’s something to really think about. Every meal I make I try and think about all those vitamins and minerals my body needs. In the past I’ve had problems with things like low vitamin B, low iron and I’m also; I do have hypoglycemia. So, for me I know when I’m not putting the right things in my body, because I can go training and within 20 minutes into the session I’ll be having a hypo. So, for me, that’s; and as I’ve gotten older I noticed my episodes happening more and more often, so that was a real turning point as well, But being able to eat properly so those things don’t happen, because when it’s inhibiting my training that’s really, really negative.

Guy Lawrence: Yeah. And have you been noticed improvements with that since you’ve been eating more whole foods and things like that?

Rebecca Creedy: Absolutely. Absolutely. Like, I can’t actually remember the last time I had one. I did get to a XXstage?XX [:22:49.3] point where I had to keep gels and all sorts of things in my bag just because I never knew when I was going to have one. And it’s a horrible feeling. You just start shaking and you just feel like you’ve got nothing in you because you probably don’t. So, for me, every meal I make like, even when I make a salad, I don’t use lettuce, I use spinach leaves. I just think about little things like that. It’s how can I get the most out of this meal and to put the best things into my body as possible.


Guy Lawrence: When we do the seminars Stu, you always mention that, right?

Stuart Cooke: Yeah. We call it super charging your plate. So like you just said, if you, if you’re going to make a salad, how can you super charge it? And so you’ve gone for the most nutrient kind of dense, kind of leaf and then we’d look at putting it in some, well let’s add some nuts, and seeds and olive oil and get some quality proteins and you know, more of the natural fats as well. And that kind of mindset on every meal that you prepare can really set you up for really enhanced health moving forward, because you just get more nutrients into your body, which is a fantastic thing.

Rebecca Creedy: Yeah. Absolutely. And that’s what I love about, I guess, the 180 Nutrition supplement, as well, is I can integrate it into my diet in more ways than one. I don’t just have to have it as a shake. I love making my porridges in the morning and I throw that in there and it gives it that extra flavor. I add some berries to give me my antioxidants. I have my yogurt. Just little things like that, that it all just kind of works together and it’s really easy to throw something together with it to make a meal instead of just a supplement.

Guy Lawrence: It takes time though, right? It doesn’t happen overnight? You can’t just go, “right” and switch in and expect results. It’s a lifestyle.

Rebecca Creedy: Yeah. Absolutely and that’s why I don’t like using the word “diet,” because I’ve never really been one to diet and it’s just; I do what I need to do to make my body feel good.

Guy Lawrence: Yeah.

Rebecca Creedy: And that’s like they say, “It’s a lifestyle.” and it can be hard sometimes. When I’m traveling a lot and overseas and you’re trying to look for a quick meal, it can be really tough and sometimes I do revert back to my old habits and I do notice it.

Guy Lawrence: And there good reminders, right?

Rebecca Creedy: Yeah, Absolutely. Yeah. Yeah. I had a nice wake-up call one Monday morning after the Nutri-Grain series when I had a bit of a shindig on the last night and XXunintelligibleXX [:25.22.5] things like that any more. So …

Stuart Cooke: Yeah. Tell me about it.

Rebecca Creedy: You know, as you grow up you’re kind of better at making those kinds of decisions and choices and, yeah, you realize that there are other options out there and especially the way supermarkets are these days. It’s really becoming an accepted way to eat and it makes it a lot easier ducking down to the supermarket to pick up the ingredients you need that five years ago you wouldn’t have seen on the shelves.


Stuart Cooke: Yeah, exactly.

Guy Lawrence: Yeah. So …

Stuart Cooke: So, what about, thinking about food on your race days, how do you structure your food? What do you prepare and eat on those kind of critical days?

Rebecca Creedy: You know, look, it’s dependent on what’s available. I love having a cooked meal before a race, if I can. I’m a big mushroom eater. So, for me a nice big plate of spinach with some mushrooms on top and a couple of poached eggs is fantastic for me. I love some sweet potato pancakes in there too. They’re always good and a great form of carbs.

Stuart Cooke: Yeah.

Rebecca Creedy: But you know sometimes, especially when you’re racing away, it’s not always that easy. We need to be down on the beach quite early so, without that available I love getting a nice natural muesli and adding my 180 Nutrition protein to it. And then I mix it in with some natural yogurt, plain natural yogurt, as low-sugar as possible and I just like to sweeten that up with some berries. And I really find that that really gives me the kick I need to kind of carry on, carry on through the day, because most of the time, you know, I’m down on the beach at 7 o’clock in the morning and don’t really get my next meal until about lunchtime. So, yeah, it can be tough when you’re racing sometimes to get something into your system that’s going to last that kind of period.

Stuart Cooke: Yeah.

Guy Lawrence: Yeah. I find the whole thing fascinating. I think the message is getting out there to more and more with athletes, because we get a lot more inquires from endurance athletes especially as well. And because we’ve got Sami Inkinen coming on the podcast next week and he’s a tri-athlete. But him and his wife rowed from California to Hawaii and …

Rebecca Creedy: Really?

Guy Lawrence: And physically rowed and it took them 44 days and they were rowing; what was it Stu? Fourteen to eighteen hours a day. And they did it all on whole foods with no gels or anything and the message was just to, you know, avoid sugar and actually XXunintelligibleXX[:28:04.0] …

Stuart Cooke: XXunintelligibleXX [:28:04.2] I think to highlight the importance of real food. And I think the message is kind of clear that no one diet suits everyone. We’re all so radically different and you know, what works for me won’t work for Guy and may work for you. We just got to find that sweet spot and you know what it is, because you feel fantastic, your sleep’s good, your energy’s good and you know, your health just feels great. So, it’s really important just to keep trying and testing and I think our bodies change over time as well. What we ate in our teens doesn’t work in our 20s to our 30s and 40s, so on. So, you just got to find what works for you, I think.

Guy Lawrence: Yeah.

Rebecca Creedy: Yeah. Look, I completely agree and it’s something that as I’ve gotten older I love reading and researching about what people are talking about and I don’t know if you guys watched Catalyst last night. They actually had a big thing about carbohydrates and the guy that actually originated making gels and he was the first one to stand there and say, “I was completely wrong.”

Guy Lawrence: Oh wow!

Rebecca Creedy: Yeah, and it’s really amazing. So, if you can get on and look that up, I only saw part of it. I want to go and finish watching it, actually, and it talks about carbohydrates and how our body uses them and how we shouldn’t be relying on them as much. And it was really amazing to hear researchers that were actually the, I guess, the first stepping stone in that process of thought, standing there and saying, “No, I totally disagree with what I wrote ten years ago.” So, that’s quite an amazing thing to see people like that in their fields.

Stuart Cooke: Yeah. It’s exciting. You know, new science is springing up every single day and we’re finding out things that we just didn’t have access to years ago and it’s, it’s certainly now we’ve got a whole barrage of information that can help us in the right direction.

Rebecca Creedy: I’m a science-based person and I just love reading about it. For me; anything I find, something I want to try, I want to go read the science on that first and …


Stuart Cooke: Exactly.

Guy Lawrence: And the ABC have done a fantastic job. You know, they’re always bringing out great messages around nutrition and making people sort of think twice about what they’re doing.

Rebecca Creedy: Yeah. No, and it’s good to see someone going out and doing the science instead of standing there and saying, you know, people are so quick to say “Paleo’s wrong.” But why? Not many people looking for the reason why it is. So…

Stuart Cooke: Yeah.

Guy Lawrence: And I think, as well, when you’re an athlete like yourself that is putting so much demands on your body, it really then highlights how powerful nutrition is, because, you know like you said yourself, the more actuate your nutrition is, the more you can continue to recover quicker, feel better and do it all over again. You know, if you’re sitting on a chair all day doing nothing, you can get away with a lot more, but it just shows you the effects of nutrition, I think, when you get to that level, you know what can happen.

Rebecca Creedy: I can even feel it some days. When I’ll get up and do my 4:30 set, I’ll be up at 4:30 doing my 5 o’clock session and I’ll come home, I’ll have a sleep, I’ll eat, obviously, have a sleep. And some days I honestly can’t even think of training until 4 o’clock in the afternoon and I can actually feel the time, it’s about 2:30, 3 o’clock, my body finally starts to say, “Okay, your ready to do another session now.” So, every now and then I’ll try and do a 2 o’clock session and I just go, “no.” My body’s not ready to get back into it yet and it’s seems like that, you know, you need to listen to and learn those responses and when your body’s saying “yes” and “no” and things like that.

Stuart Cooke: Always. Absolutely right.

Guy Lawrence: So … go on Stu.

Stuart Cooke: Well, Guy, I was just going to jump in and just ask about winding down and relaxing.. So, you’re so fast-paced and you’ve got this manic training schedule and competition schedule. What do you do to wind down? How do you relax?

Rebecca Creedy: I’m not very good at relaxing. I actually work in the surf club upstairs, so I actually work as a bartender and waitress, which can also make it even harder to wind down sometimes.

Stuart Cooke: Yeah.

Rebecca Creedy: You know, at work I have to be very happy and personable and things like that and sometimes I get home and it’s like all I want to do is just sit in a corner and not talk to anyone for an hour.

Stuart Cooke: Yeah, yeah, yeah.

Rebecca Creedy: So, it’s definitely important that I get my “me time” and actually, I actually find training helps that. The one thing about being a swimmer is you get to spend a lot of time by yourself. And, yeah, so spending that time on the black line [:32:59.3] and thinking about me and it can sometimes be a great way to chill out and I actually; if I don’t exercise I find I go a little bit nuts.

Stuart Cooke: Yeah. I can completely appreciate that, especially with the swimming aspect, because we do a fair bit of ocean swimming and when you get out there into the rhythm, it’s almost mediation. You know, you’re going through the motions of stroking and turning and you can swim for an hour or so and just process thoughts and just kind of you know, de-stress that way. That’s kind of what we do too, definitely get out there and just immerse yourself in some way where you’re not constantly thinking about other stuff. It’s great to kind of switch off the mind, it you can.

Rebecca Creedy: I’m a real nature lover. I have a degree in environmental science, so for me just getting out and being with nature, whether it’s going for a walk in the bush or something like that. I love taking my dog out and just getting away from it. And, yeah, you know, being on the ocean and being out there and feeling nature and it does relax you and it kind of takes away all the pressures and strains. It doesn’t expect anything from you. So, yeah, that’s probably my biggest cure.

Guy Lawrence: Yeah.

Stuart Cooke: Yeah, I like it. I like it.

Guy Lawrence: I want to touch on, quickly on sleep before we move on. How many hours a night do you sleep, Rebecca, normally?

Rebecca Creedy: Um …

Guy Lawrence: Or day and night or …

Rebecca Creedy: Yeah look, I probably don’t get as much as I should. I’m not; I’ve never been a good sleeper. I go through phases where I sleep really well and then other phases where I don’t. I have trouble switching off, is my biggest problem. So, I find when I’m not training I actually sleep about four or five hours a night sometimes. But when I’m training I try to get at least six hours, seven hours is usually the main, like six to seven hours is probably standard. And then if I can get an hour or two during the day that’s brilliant, but I don’t like to rely on daytime sleeps because I used to sleep a lot during the day when I was pool swimmer and I find it’s just a bad habit.


Stuart Cooke: Yeah.

Rebecca Creedy: It’s nice to use it as recovery and things like that, but when I have to work a lot of the time during the day and I have to start sleeping regularly, I find it really throws out my body clock. I find it harder to sleep at night and I really like to just try and stick to a pattern. So, for me I try to be in bed by 10 o’clock at the latest. You know, it just gets hard with life. I get home from training at 6:30 at night and then I have to make dinner and I have to clean up and then I like to have my wind-down time and things like that. So, it can get quite hectic, but as I said, you know, the hardest part in the morning is getting up and once you’re in that water and …

Guy Lawrence: It’s all worth it.

Rebecca Creedy: And, yeah it is and it’s just you and your thoughts and you working against yourself and pushing yourself to the next level and it’s; it’s amazing what your body can do and work off. I don’t believe I feel sleep-deprived most of the time.

Guy Lawrence: Yeah.

Rebecca Creedy: I get my weekend to catch up and then I’m ready to go again.

Stuart Cooke: Again, it’s finding what works for you and again, sleep is such a hot topic. You know my sleep is all over the place too and I’m constantly trying to find what works for me and you just got to dial into these little nuances that just assist you in get in that extra quality, I guess.

Rebecca Creedy: Yeah, because my other problem is, is that I find when I start sleeping in I’ll have a sleep in morning one morning and then it throws me off for the next night and I can’t get to sleep at night and things like that. I think sometimes I think I’m not getting enough sleep, but I think I also don’t necessarily work as efficiently when I have to much sleep either. So, it’s finding the balance and taking what you need when you need.

Stuart Cooke: Exactly.

Guy Lawrence: Exactly.

Stuart Cooke: What we’re going to do as well, just; we want to just back track a little bit into nutrition and we generally ask every guest this question as well. What did you eat yesterday and just blitz through maybe just breakfast to evening meal, just because people …

Guy Lawrence: Are curious.

Stuart Cooke: … want to eat; people are curious, they want to eat like and IronWoman. Absolutely.

Rebecca Creedy: Yeah. Look I guess for breakfast I had; I basically try to eat the same thing as often as possible in the mornings, as I can. Especially being an athlete it’s really important that my body knows what it’s; I like to do it as a racing thing particularly every day before an Iron session, I’ll eat the same thing that I’m going to eat probably on race day. So …

Guy Lawrence: Right

Rebecca Creedy: I have my muesli, my natural muesli, followed with two scoops of the chocolate protein powder …

Stuart Cooke: Yep, yep.

Rebecca Creedy: … a plain all natural yogurt and some frozen berries mixed through that as well and I find that’s a great, a great meal, especially at the moment when I’m having a lot of wake up training, because it really ties over my hunger as well. And yesterday I had to work all day so, yeah, it’s great for when I’m at work because I can’t necessarily just grab a snack if I want to.

And then for the evening meal, I love a good steak so, for me it was a nice big piece of steak …

Stuart Cooke: Yeah, yeah.

Rebecca Creedy: … and again, just a natural salad. So, I have heaps of spinach leaves, tomato, capsicum, snow peas, cucumbers. I do like my cheese, so I like to put a bit of feta in there and then just a balsamic and olive oil dressing. So, for me that really hits the spot. For my boyfriend, though, he insists that he has to have garlic bread with it. That keeps him happy. That keeps me happy.

Guy Lawrence: Yeah, that’s what it’s all about, that’s what it’s all about.

Rebecca Creedy: It can be hard to balance meals sometimes when you’ve got someone isn’t so concerned about their nutrition.

Stuart Cooke: Exactly. Keep the home a happy one is what I say.

Guy Lawrence: Exactly.

Rebecca Creedy: Exactly.

Guy Lawrence: So, we’ve got one more question that we always ask on the show as well and this can be related to anything. What’s the best piece of advice you’ve ever been given?

Rebecca Creedy: Keeping yourself happy, I think. Putting yourself first. Yeah. Without you being happy, you know, a lot of what you do is a waste of time and I particularity find that with training. If I’m not happy my results show it. As I said again, I’m not happy when I wake up at 5 o’clock in the morning every day of the week. So for me, if I feel like I need I call, I think they call it these days a “mental health day.” I give myself a mental health day regularly. Some days I just have a day off training and I go do something that I wouldn’t have time to do otherwise and I go do shopping and I go to my favorite shop, which is Lululemon and I go there and I buy myself something nice and it makes me feel better and then the next day I’m ready to attack what I’m doing and do it properly and do it at a better, I guess, at a better effort level than I would have if I hadn’t a taken that time. So, I think it’s just knowing when to step back and reassess and I guess mentally build yourself up and get ready to do what you need to do.

Guy Lawrence: Fantastic.

Stuart Cooke: I like it. I completely agree with that and I’m going to take the rest of the day off Guy.

Guy Lawrence: Are you going to go clothes shopping, Stu?

Stuart Cooke: I am. I’m going to get something from Lululemon.

Rebecca Creedy: I know, it’s really sad when your favorite shop’s like a sport shop, isn’t it?

Stuart Cooke: Yeah, what does that tell you.

Rebecca Creedy: I don’t know, but it’s good. I can wear them into the gym and then I can wear them out of the gym.

Guy Lawrence: Exactly.

Stuart Cooke: They do make some good clothes. I’ll give you that.

Guy Lawrence: So, what does the future hold for you, Rebecca? What’s coming up? Do you know?


Rebecca Creedy: Yes. This week, as I said, has been a bit of a wind-down for me. It’s coming towards, I guess, the series has ended, but we’ve still got; we’ve got State Team coming up on Australia Day actually, down in Sydney at Manly Beach. So, I’m looking forward to that. We’ll have three days of competition at three different carnivals. So, that will be a little bit intense. But, mainly that’s a fun competition. It takes off a little bit of the pressure, I guess, not having, you know, the 15 girls for the series fighting it out. It’s all about getting there and racing, having a good time, making mistakes and catching up with people you don’t get to see very often. Then we go on to state titles, for Queensland state titles. And that will be, I think it’s in February and then I finish off the year in April with the Australian titles, which is; it’s all about the club racing for those two and I’m a member of BMD Northcliffe and they’ve been the Australian champion club, I think, for ten years now. So, I’m looking forward to racing for them in some team events and again taking our team to the next level and taking out that title again. So …

Stuart Cooke: I think they’re probably looking forward to you racing for them as well, aren’t they?

Rebecca Creedy: Oh yeah. Yeah, no, we’ve got some great girls in our club. You know, we all love racing as much as each other, so it’s great to be part of a team that all have similar goals and that want to go out there and do the best for the club and also for themselves. So, yeah, it will definitely be an interesting off season I’m sure.

Stuart Cooke: Fantastic.

Guy Lawrence: Awesome. And go on, Stu, are you going to speak?

Stuart Cooke: Well, I was just going to literally; you know, for people who want to find more about you, where would they go? What would be the best place to a bit more of Rebecca Creedy?

Rebecca Creedy: Yeah, look there’s been, we’ve got the Kellogg’s Nutri-Grain IronWoman website now, which has, it’s got a profile in there of me and also some personal questions that I’ve answered as well. And so, that’s one thing. But I’m also on Facebook, Twitter, Instagram and I’m pretty easy to find, because I’m the only Rebecca Creedy really in the world, which is quite convenient. But, yeah, I have the same name for all of them, which is Bec Creedy, so that’s beccreedy and that’s my user name for all three accounts.

Guy Lawrence: We’ll put some links there, because I know you update your Facebook page on a regular basis with all your swims and skis.

Rebecca Creedy: Yeah, we’re getting right into it. So, no, I think people definitely appreciate seeing pictures and things like that, so I try to stay on top of that some and even get a little bit of insight into my personal life as well.

Stuart Cooke: Exactly. Fantastic. Sounds great.

Guy Lawrence: That was phenomenal. Thanks so much for coming on the show and I have not doubt everyone going to get a lot out of that, when they listen to that. Awesome.

Rebecca Creedy: Thank you.

Stuart Cooke: Yeah and we hope to see you in Manly then, in Sydney, in our neck of the woods.

Rebecca Creedy: Yeah, yeah. I’ll have to drop you a line and let you know and we’ll catch up for a XXunintelligibleXX [:44:37.3].

Guy Lawrence: Absolutely.

Stuart Cooke: Let’s do that. We’ll see if we can get Guy in his Coogee Club Speedos.

Rebecca Creedy: Actually, I’m going to be in Bondi, too. I think I’m staying in Bondi the Monday after Australia Day.

Stuart Cooke: OK.

Guy Lawrence: OK. Good.

Rebecca Creedy: Yeah, I’m not going back till Tuesday, so …

Stuart Cooke: Right next door.

Rebecca Creedy: Yeah, well Courtney [:44:55.9] and I are coming and having a girls’ weekend. So, staying for an extra night or two.

Stuart Cooke: We might gate-crash you for a cup of coffee.

Rebecca Creedy: Sounds good. Sounds good.

Stuart Cooke: Okay. That is brilliant. Again, thank you so much for your time, really appreciate it. Its been awesome.

Guy Lawrence: Awesome.

Rebecca Creedy: Awesome. Thanks so much guys. I really appreciate it.

Guy Lawrence: Thank you.

Stuart Cooke: Thanks Bec.

Rebecca Creedy: All right.

Stuart Cooke: It’s good to see you.

Paleo Chocolate and Berry Brownies

Paleo Berry and Chocolate Brownies

Angela: One of our lovely fans Jen Philpott shared with us her Paleo Chocolate and Berry Brownies. Great for a treat when you need something yummy to hit the spot! Grain-free, gluten-free, paleo friendly… over to you Jen:

Ingredients

  • 1/4 cup Coconut flour or approx 40grams
  • 2 scoops 180 Natural protein super food (coconut or chocolate)
  • 1/2 cup raw cacao powder (or cocoa powder)
  • 1/2 cup plus 2Tbs Butter melted (or Coconut oil)
  • 3 eggs room temp
  • 1/2 cup rice malt syrup
  • 1 tsp vanilla extract (Optional)
  • 1- 1 1/2 cup of frozen berries

Method

  • Place all dry ingredients into food processor and blend to mix
  • Melt the butter and rice malt syrup on a low heat in a pan till just melted
  • All butter mix, vanilla and eggs to dry ingredients and blend till well combined
  • Add half the frozen berries and pulse to just break them up a bit
  • Pour mixture into a greased or lined tray
  • Sprinkle remaining berries evenly over the mixture pressing in (This makes yummy big bits of fruit when you bight into brownie)
  • Bake at 180 degrees until cooked

Jen: Enjoy :) Goes fantastic with homemade ice cream

Order 180 for your recipes here

5 Minute Healthy Breakfast Recipes

quick healthy breakfast ideas

I recently had someone explain that they didn’t have time for a healthy breakfast in the morning! So I asked our 180Nutrition Facebook community here if they could suggest some ideas. So I’ve taken five ideas I liked and put them into this post. Enjoy & share with anyone who eats toast & cereal for breakfast, as they blood sugar levels and their health will thank you for it :) Guy

More

Mystery CrossFit man presents: His post workout protein smoothie

By Guy Lawrence

Guy: I can’t tell you how many times I’ve filmed myself for this blog and cut my head off whilst shooting! So we thought we’d have some fun and keep this mighty fine CrossFit athlete a mystery, as he shares with us his post workout protein smoothie.

Can you guess who it is?

If you really must know who’s making this protein smoothie, you can follow him here.

Post workout 180 protein smoothie transcript

All right. What we’re gonna do, we’ve just had a crossfit workout, so I’m gonna do a post-workout protein smoothie.

Our basis today is going to be 180. It’s the Vegan Pea Protein Isolate 180 coconut supplement.

It’s good to have right after a workout because it’s got a good protein-fat-carbohydrate ratio.

It’s got heaps of vitamins and minerals. So I like to have it as a bit of basis.

So, for our water, we’ve got Vita Coco. So, we’re gonna load up the Bullet with a whole one of these.

Really, really good to restore electrolytes. I highly recommend the coconut water.

And then we’re gonna chuck in one banana. Restore the glycogen levels.

We’ve also got goji berries. So, with our goji, we’re gonna put in a small handful of goji berries. Amazing for everything. They detoxify the liver. They help the eyesight. They’re a great source of anti-oxidants.

They’ve got a 25,000 ORAC rating for helping, sort of, curb free radicals in the body, so they have a lot of anti-oxidants to help with that.

Put in some berries. Some other berries. We’re going to chuck in some frozen berries. We’ve got mixed strawberries, blackberries, blueberries. Add a couple of them.

Now we’re going to chuck in some Greek yogurt. I usually get the biodynamic Paris Creek organic Greek yogurt. But I don’t have any at the moment so I’m just gonna put in some natural Greek yogurt.

Beautiful.

And really good for digestive flora. Helps with keeping good bacteria in the digestive tract.

Now, we’re gonna put in two teaspoons of maca. Or maca powder.

And that’s a root extract. You get that in the Andes. But they get a powdered form. You can get a raw, organic maca powder really, really good. Helps boost libido, helps with endurance, recovery. It’s amazing.

Now we’re going to also chuck in some raw cacao, another really high anti-oxidant food. The highest in the world.

It has an ORAC rating of, I think it’s about 93,000. Goji berry is extremely high and it has 25,000. So, you can tell how high cacao is.

Now, I’m going to chuck in one scoop of natural protein supplement and also just a little squirt of coconut oil.

All right. And we are good to go.

[blending]

All right. While that’s going, I’m gonna get a handful of cashews, pop them in the processor.

Chuck the cashews in the processor. Give them a quick blend.

And then you can top your smoothie with some cashews.

And there you go.

 

Delicious.