{"id":40776,"date":"2022-08-22T11:44:50","date_gmt":"2022-08-22T18:44:50","guid":{"rendered":"https:\/\/womensvoice.com\/en-ca\/?p=40776"},"modified":"2022-08-30T08:10:04","modified_gmt":"2022-08-30T15:10:04","slug":"dont-wait-for-easy","status":"publish","type":"post","link":"https:\/\/womensvoice.com\/en-ca\/articles\/health\/dont-wait-for-easy\/","title":{"rendered":"Don’t Wait For Easy – It Never Comes"},"content":{"rendered":"

[et_pb_section bb_built=”1″ fullwidth=”on” specialty=”off” next_background_color=”#000000″ inner_width=”auto” inner_max_width=”none”][et_pb_fullwidth_image _builder_version=”4.6.6″ src=”https:\/\/womensvoice.com\/en-ca\/wp-content\/uploads\/sites\/4\/2022\/08\/wv-article-V18-Cbrandie-wilkerson.jpg” box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” z_index_tablet=”500″ vertical_offset_tablet=”0″ horizontal_offset_tablet=”0″ \/][et_pb_fullwidth_code admin_label=”Text – Fullwidth Leader Text” _builder_version=”4.6.6″ module_id=”fullwidth-leader-text” z_index_tablet=”500″ box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” vertical_offset_tablet=”0″ horizontal_offset_tablet=”0″]When professional beach volleyball player Brandie Wilkerson was growing up in Toronto, her mother gave her some advice \u2013 don\u2019t shy away from challenges; seek them out. The harder they are, the better.<\/pee>[\/et_pb_fullwidth_code][\/et_pb_section][et_pb_section bb_built=”1″ fullwidth=”off” specialty=”off” prev_background_color=”#000000″ inner_width=”auto” inner_max_width=”none”][et_pb_row][et_pb_column type=”4_4″ custom_padding__hover=”|||” custom_padding=”|||”][et_pb_text admin_label=”Text – Body Content” _builder_version=”4.6.6″ text_text_shadow_horizontal_length=”text_text_shadow_style,%91object Object%93″ text_text_shadow_horizontal_length_tablet=”0px” text_text_shadow_vertical_length=”text_text_shadow_style,%91object Object%93″ text_text_shadow_vertical_length_tablet=”0px” text_text_shadow_blur_strength=”text_text_shadow_style,%91object Object%93″ text_text_shadow_blur_strength_tablet=”1px” link_text_shadow_horizontal_length=”link_text_shadow_style,%91object Object%93″ link_text_shadow_horizontal_length_tablet=”0px” link_text_shadow_vertical_length=”link_text_shadow_style,%91object Object%93″ link_text_shadow_vertical_length_tablet=”0px” 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Paul Kvinta, in conversation with Olympian Brandie Wilkerson.<\/strong><\/p>\n

Her mother, Stephanie, lived by these words. Not only were she and her husband immigrants with limited resources raising four kids in a low-income neighbourhood, but she somehow made time to train and compete in three Ironman triathlons. For the uninitiated, the Ironman \u2013 a 2.4-mi swim, followed by a 112-mi bike ride, then a 26.2-mi run \u2013 is widely considered the most gruelling undertaking in sports. \u201cShe reminded me of this when I was struggling to balance school, sports, and social life \u2013 that challenges are part of life, but I was strong enough to handle them,\u201d Wilkerson says. \u201cSo that\u2019s what I try to do. I invite the hard things instead of resisting them.\u201d<\/p>\n

This philosophy has vaulted Wilkerson to the top of the beach volleyball world and made her one of the best female athletes on the planet. In 2018, only four years after she first stepped foot on a sand volleyball court, Wilkerson, 29, and fellow Canadian Heather Bansley became the top-ranked team in the world. That same year, Wilkerson was declared the World Tour\u2019s \u201cBest Blocker\u201d for her ability to leap high at the net and neutralize opponents\u2019 incoming spikes. Last year, she and Bansley represented Canada at the Tokyo Olympics, and although they finished in fifth place, they scored a satisfying upset of the gold-medal-contending U.S. team.<\/p>\n

The challenges for Wilkerson started early. As a seven-year-old immigrant from Switzerland whose first language wasn\u2019t English, she mostly wanted to fit in and make friends. Engaging in sports was a good way to do this. She played soccer, basketball, rugby, and indoor volleyball. Although her parents had been elite athletes (her mother Stephanie had run for Switzerland; her father Herb had been drafted by the NBA\u2019s Cleveland Cavaliers and played pro basketball in Europe and Asia), they didn\u2019t push their children toward sport careers. Still, the challenge of collegiate-level volleyball intrigued Wilkerson, and she went on to an all-star career at York University in Toronto.<\/p>\n

\"BeachBeach volleyball was the first sport that didn\u2019t come naturally to Wilkerson, and when she played for the first time while still in college, she found the transition from traditional volleyball extremely difficult. It was a radically different sport. Six-person teams were reduced to two people. The sand dampened Wilkerson\u2019s extraordinary leaping ability. And since she was involved in every play, she was 50 percent to blame when things went wrong. \u201cIt challenged me in ways I hadn\u2019t been challenged before,\u201d she says. \u201cWith only two on a team, it demands a different level of accountability.\u201d<\/p>\n

Little by little, challenge by challenge, Wilkerson became a professional player. She qualified for more events, racked up more top-ten finishes, and upped her prize money. In 2016, Bansley, a pioneer of the sport in Canada, asked Wilkerson to be a training partner for the Olympics in Rio de Janeiro. The following year they became full-time partners, with the 2020 Tokyo Olympics as their ultimate goal. \u201cThe Olympics were incredible in many ways,\u201d she says. \u201cFirst, I had set a goal of just making it to the Olympics, and I accomplished that.\u201d But COVID-19 made the games even more challenging. The Tokyo Olympics were delayed for a year, and when the games finally took place, athletes\u2019 families weren\u2019t allowed to attend. \u201cThere was this com\u00admunal feeling of gratitude to be competing, but of also wanting our families there,\u201d she says. \u201cIt was so emo\u00adtional. In the end, I was proud to give it all I had.\u201d<\/p>\n

As it did many people, COVID-19 challenged Wilkerson in interesting new ways. \u201cI realized after the pandemic that I had done a lot of growing,\u201d she says. \u201cI learned that sports are not just about the games and winning. They\u2019re about building character, growing relationships, and being more mature. I now appreciate the process more.\u201d<\/p>\n

The cornerstones of Wilkerson\u2019s personal growth are her fitness routine and diet. She wakes up each morning at 7 a.m., has a pre-training breakfast of black coffee and granola with fruit and yogurt, and then works out in the sand for two hours with her partner and everything from playing points to honing skills and running wind sprints. She then has post-training breakfast, typically two or three eggs, beet juice, a slice of bread, and some dried dates or all-natural peanut butter. After a nap, she segues into her afternoon workout, which varies depending on the time of year. Before the start of beach volleyball season, these afternoon sessions focus on building strength and endurance, mainly with heavy weightlifting \u2013 squat lifts, deadlifts, and clean lifts \u2013 and long interval training on a resistance bike or running in the sand. During the season, from March to October, her afternoon sessions shift to focus on speed, explosiveness, and retaining endurance. These can include jump squats, light lifting, throwing a medicine ball, and sprinting.<\/p>\n

\"side<\/p>\n

Wilkerson\u2019s diet features foods that help her retain strength and recover from physical exer\u00adtion. \u201cThe most important thing is to get carbs and proteins directly after training,\u201d she says. Her go-to favourites include eggs, Greek yogurt, protein shakes, peanut butter, beets, salted coconut water, bananas, and quinoa. After years of being a vege\u00adtarian, she recently added fish, primarily salmon, to her diet \u201cfor the omega-3s and protein benefits that are hard to find in a purely vegetarian diet.\u201d<\/p>\n

Knowing where her food comes from and how it\u2019s grown is as important to Wilkerson as the food itself. \u201cOrganic food is so important,\u201d she says. \u201cI want to know that my food is sustainably produced and that it\u2019s as natural as possible. Is it local? How does it get to my table? Eating healthy is less about rules around your diet and more about knowing these things, farm to table.\u201d Insisting on knowing the provenance of her meals adds yet another challenge for a globe-trotting athlete. \u201cI find the easiest way for me to practise this while in other countries is by shopping from local farmers\u2019 markets, which are always plenty, or reading labels at grocery stores about where the food was produced,\u201d she says. \u201cAs for dining out, I do a lot of research about different restaurants in the area.\u201d<\/p>\n

As glamorous as Wilkerson\u2019s life might seem, the challenges are plenty \u2013 the constant travel, the being away from family and friends, the work required to maintain a healthy and environmentally friendly diet. Plus, working out never gets easy. But Wilkerson is built for challenges. \u201cI don\u2019t know how to say this, but it\u2019s hard,\u201d she admits. \u201cSome days, I don\u2019t want to work out. If you\u2019re waiting for easy, it will never come. It\u2019s super hard. But you do it anyway. And then you celebrate that.\u201d<\/p>\n

\u00a0<\/p>\n

\n

Brandie’s Top Fitness Tips<\/h4>\n

Whether you\u2019re someone trying to squeeze more exercise into your busy life, or someone who\u2019s never worked out before, Wilkerson offers this nugget: \u201cUnderstand that none of this is easy or even natural. Know that exercising will come with challenges.\u201d Here are Wilkerson\u2019s tips for helping you stick with it, come what may.<\/span><\/p>\n

Find Something Interesting<\/h6>\n

The surest way to stop exercising is to do something you don\u2019t like. If you\u2019re not competitive, don\u2019t join a tennis league. If heights frighten you, avoid climbing gyms. \u201cDo what\u2019s interesting, what feels good, what gives you energy,\u201d Wilkerson says. \u201cAnd make it your own. If you\u2019re someone who likes being outdoors, do something outdoors. If you\u2019re a nighttime yoga person, do nighttime yoga.\u201d<\/p>\n

Build Community<\/h6>\n

Fitness-wise, few activities can rival running. But running can get lonely. It\u2019s easier to haul yourself out of bed at 5 a.m. for a pre-work three-miler if some fellow runners join you, knowing you\u2019ll all enjoy coffee together at the end. \u201cA community makes it easier,\u201d Wilkerson says. \u201cDon\u2019t exercise in isolation. I\u2019ve tried being a vegan in a house of non-vegans. It\u2019s tough!\u201d<\/p>\n

Look Inside<\/h6>\n

Try not to be influenced by external considerations. Just because everyone is joining a particular gym or hiring a particular trainer isn\u2019t reason enough for you to do the same. \u201cLet it come from inside you,\u201d says Wilkerson. \u201cBe honest about why you\u2019re doing this. When you\u2019re making your goals, think of the worst possible scenario. It\u2019s snowing outside, for example. In that situation, is looking good in a bikini enough to get you to do your workout?\u201d<\/p>\n<\/blockquote>\n

\n

Brandie’s Post-Workout Shakes<\/h4>\n

\u201cFor retaining strength and recovery, I choose 1 g of carbo\u00adhydrates per 1 kg (2.2 lb) of body weight to be consumed within a 20-min window post-recovery. It\u2019s vital for me to get carbs and proteins in, directly after training.\u201d<\/p>\n

Chocolate PB Shake<\/h6>\n
    \n
  • 1 scoop chocolate protein \u2013 RealEasy\u2122 vegan or whey<\/li>\n
  • 1 tbsp all-natural, unsalted, crunchy peanut butter (or almond butter)<\/li>\n
  • 1 frozen ripe banana<\/li>\n
  • 1 tsp maca powder<\/li>\n
  • 1 tsp grounded flax seeds<\/li>\n
  • A pinch of cinnamon<\/li>\n<\/ul>\n
    Blueberry Shake<\/h6>\n
      \n
    • 1\/2 cup frozen blueberries<\/li>\n
    • 1\/2 cup plain Greek yogurt<\/li>\n
    • 3\/4 cup unsweetened almond milk<\/li>\n
    • 3 tbsp rolled oats<\/li>\n
    • 1 heaping tbsp of all-natural, unsalted peanut butter<\/li>\n
    • 1 tsp honey<\/li>\n
    • 1\/4 vanilla extract<\/li>\n
    • A pinch of salt<\/li>\n
    • A pinch of cinnamon<\/li>\n<\/ul>\n<\/blockquote>\n

      [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n<\/span>","protected":false},"excerpt":{"rendered":"

      \n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div> Paul Kvinta, in conversation with Olympian Brandie Wilkerson.Her mother, Stephanie, lived by these words. Not only were she and her husband immigrants with limited resources raising four kids in a low-income neighbourhood, but she somehow made time to train and compete in three Ironman triathlons. For the uninitiated, the Ironman \u2013 a 2.4-mi swim, […]<\/p>\n","protected":false},"author":2,"featured_media":40778,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"on","_et_pb_old_content":"

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      This is the Full-Width Leader Text that many articles feature. The color changed in the Custom CSS settings in the post editor.<\/p>

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                    5. Make sure the article has tags (if appropriate)<\/li>
                    6. Make sure the author is set. If there is no personality author (such as a doctor) set the author to be \"Women's Voice\".<\/li><\/ol><\/li><\/ol>

                      This is an H3 I'm making this long so I can test the line height settings<\/h3>

                      And this is yet another paragraph. Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p>

                      This is a blockquote. It is meant to stand out and be inspiring for the reader, pulling them through the content.<\/p><\/blockquote>

                      Sed dicit necessitatibus in, id posse nominati eos. Ea vel dictas facilisi adipiscing, verear phaedrum sed ei, omnes oblique sanctus mea ex. Iudico pertinacia constituam cu eos. Te vel fugit libris, libris nemore no pri, graece oportere sea ea. Amet omnium epicuri cum te, sonet dignissim abhorreant pro ea, mei petentium constituam ad. Suscipit gloriatur necessitatibus has et.<\/p>

                      This sentence is an H4 I'm making this long so I can test the line height settings<\/h4>

                      Here is another paragraph. Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p>

                      • This is a bulleted list<\/li>
                      • With a few points to it<\/li>
                      • Good for explaining things in blocks<\/li><\/ul>

                        Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p>

                        This is an example of an H5 I'm making this long so I can test the line height settings<\/h5>

                        Sed dicit necessitatibus in, id posse nominati eos. Ea vel dictas facilisi adipiscing, verear phaedrum sed ei, omnes oblique sanctus mea ex. Iudico pertinacia constituam cu eos. Te vel fugit libris, libris nemore no pri, graece oportere sea ea. Amet omnium epicuri cum te, sonet dignissim abhorreant pro ea, mei petentium constituam ad. Suscipit gloriatur necessitatibus has et.<\/p>

                        1. This is an ordered list<\/li>
                        2. Where items appear with numbers<\/li>
                        3. This is good for explaining a process or ranking<\/li><\/ol>
                          And lastly an H6 I'm making this long so I can test the line height settings<\/h6>

                          Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p>

                          Sed dicit necessitatibus in, id posse nominati eos. Ea vel dictas facilisi adipiscing, verear phaedrum sed ei, omnes oblique sanctus mea ex. Iudico pertinacia constituam cu eos. Te vel fugit libris, libris nemore no pri, graece oportere sea ea. Amet omnium epicuri cum te, sonet dignissim abhorreant pro ea, mei petentium constituam ad. Suscipit gloriatur necessitatibus has et.<\/p>

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custom_css_main_element=\"font-size: 75%;||line-height: 1.5em;\" module_id=\"references\"]<\/p>

                          References<\/h4>
                          1. Shifren JL, Mons BU, Russo PA, et al. Problems and distress in United States women: prevalence and correlates. Obstet Gynecol. 2008; 112(5):970-978.<\/li>
                          2. Rosenbaum TY. Musculoskeletal pain and sexual function in women. J Med. 2010; 7(2pt 1):645-653.<\/li>
                          3. Davis SR, Van der Mooren MJ, Van Lunsen RH, et al. Efficacy and safety of a testosterone patch for the treatment of hypoactive desire disorder in surgically menopausal women: a randomized placebo-controlled trial. Menopause. 2006; 13(3):387-396.<\/li><\/ol>

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