原文翻譯：
健康
“以其終不自為大，故能成其大”
—老子
“對(duì)于一個(gè)極度病態(tài)的社會(huì)而言，是沒有健康調(diào)整措施的”
—基督·克里希那穆提（印度靈性大師）
“還是那些懂得休息的人笑到了最后”
—朱迪·福斯特（美國著名影視演員）
“我不是最強(qiáng)壯的，也不是最快的，但我真正地享受著痛苦的過程。”
艾米莉亞-布恩
艾米莉亞-布恩（TW推特網(wǎng)):@AMELIABOONE,AMELIABOONERACING.COM) 被稱為障礙物比賽運(yùn)動(dòng)（OCR）界的邁克爾喬丹和公認(rèn)的障礙物比賽運(yùn)動(dòng)的大滿貫。自這項(xiàng)運(yùn)動(dòng)誕生以來，她已經(jīng)獲得30多個(gè)冠軍并且50多次登上領(lǐng)獎(jiǎng)臺(tái)。在2012年的世界最強(qiáng)泥人比賽中，比賽要持續(xù)24小時(shí)（她跑了90英里，約145公里，和300個(gè)障礙物）。在超過1,000位參賽者的整場比賽中，她獲得了第二名，而且80%是男選手，獲得第一名的那個(gè)人僅比她快了8分鐘。她最主要的榮譽(yù)是獲得斯巴達(dá)勇士比賽 Spartan Race 的世界冠軍和斯巴達(dá)勇士精英比賽系列 Spartan Race Elite Point Series? 的冠軍，而且他還是唯一一位獲得三次（2012, 2014, 2015）世界最強(qiáng)泥人比賽的冠軍。其中，在2014年獲得冠軍的那一次，是她在膝關(guān)節(jié)手術(shù)八周后獲得的。艾米莉亞也是一個(gè)3次完成死亡終極者比賽的挑戰(zhàn)者，她的全職工作是蘋果公司的咨詢律師，而她會(huì)利用其余的空閑時(shí)間去參加極限跑步運(yùn)動(dòng)（她是The Western States ? 100-Mile Endurance Run —一項(xiàng)極限跑步運(yùn)動(dòng)的資格參賽者）
精神動(dòng)物：鯉魚——勇氣和力量
·? ? “你想在廣告牌上寫點(diǎn)什么內(nèi)容”
“沒有人欠你的”
·? ? ”艾米莉亞買東西最多只花100美元或者更少嗎？”
的確是，她就買些蜜紐康的應(yīng)急繃帶。艾米莉亞肩膀上都是傷疤，而且后背上都是被帶刺的鋼絲劃破的傷口。
·? ? 最好的禮物或者推薦的書
Mark Danielewski? 的《House of Leaves 》這本書：“你應(yīng)該去讀這本書，因?yàn)檫@本書有些部分你需要倒著去讀。而且還有些地方，當(dāng)你讀的時(shí)候會(huì)原地打轉(zhuǎn)，也就是會(huì)回到你原來剛開始讀的地方…這是一本完全有感官體驗(yàn)的書。
艾米莉亞的小竅門和策略
>? ? 水解明膠 + 甜菜根粉 ：以前我喜歡服用動(dòng)物明膠來修復(fù)結(jié)締組織（結(jié)締組織主要起到：支持，連接，保護(hù)，營養(yǎng)等功能，如肌腱，韌帶，流體狀的血液，軟骨等都屬于結(jié)締組織）。但是因?yàn)槊髂z和冷水混合后形狀比較惡心，所以我也就沒有一直堅(jiān)持使用。最后，還是艾米莉亞介紹了一種綠色的方法給我，這種方法容易攪拌混合且形成的混合物也很順滑，這才讓我可以吃的下去，繼而也就保護(hù)了我的關(guān)節(jié)以免受損。這種方法是加一大湯勺的甜菜根粉就像BeetElite（一種天然綠色的非轉(zhuǎn)基因的甜菜根粉），這樣就可以避開任何cow-hoof（一種狗狗可以咀嚼的食物）的味道，這確實(shí)是一種新的制作方法。艾米莉亞在比賽和訓(xùn)練之前都會(huì)使用 BeetElite 來增強(qiáng)身體的耐久力,但我喜歡harder-core (類似我們有人喜歡吃飯，而不喜歡喝粥一樣,但這里主要是與流體食物相對(duì))，所以當(dāng)我比較胖的時(shí)候，我就用 BeetElite 制作甜果餡餅，低糖的橡皮熊軟糖來滿足我對(duì)甜食的渴望。
>? ? 實(shí)心滾筒：想象一下當(dāng)高硬度泡沫軸（肌肉放松按摩泡沫軸，也叫瑜伽柱）遇到巨型卡車輪胎時(shí)會(huì)發(fā)什么。我對(duì)于瑜伽柱不是很了解，但這折磨的人東西對(duì)我的身體恢復(fù)有立竿見影的效果（如果你在睡覺之前用它，也會(huì)改善你的睡眠質(zhì)量）。警告?：剛開始用的時(shí)候請(qǐng)慢一點(diǎn)！我第一次使用的時(shí)候，一上來就試著去模仿艾米莉亞的動(dòng)作而且一持續(xù)就是20多分鐘。以至于我第二天感覺就像自己被放進(jìn)睡袋里然后靠在一個(gè)樹上搖晃了幾個(gè)小時(shí)（感覺整個(gè)人都在搖晃）
>? ? 將你的腳放在一個(gè)高爾夫球上，然后轉(zhuǎn)動(dòng)你的腳與球做相對(duì)運(yùn)動(dòng)，這樣做能提高你的腿后腱的靈活性。用高爾夫球鍛煉的效果要明顯比用曲棍球鍛煉的效果好得多。但請(qǐng)你在鍛煉前先用一塊毛巾墊在球的下面，以免滾動(dòng)的球打到你狗狗的眼睛。
>? ? Concept2 SkiErg 當(dāng)你的下半身受損時(shí)，用Concept2 SkiErg(室內(nèi)滑雪機(jī)) 鍛煉，有助于你的恢復(fù)。在艾米莉亞做完膝蓋手術(shù)后，她用這個(gè)低強(qiáng)度的健身器進(jìn)行鍛煉，保證了她的心血管耐力達(dá)到之前的水平，而且還在術(shù)后8周贏得了2014年的世界最強(qiáng)泥人 World’s Toughest Mudder 的冠軍。凱利·斯塔雷特（第122頁）也非常喜歡這個(gè)健身器材。
>? ? 針灸：在我沒有遇到艾米莉亞之前，我根本沒有聽說過針灸。針灸療法的目的不是讓你去感覺針的本身，在針灸療法中當(dāng)你將針插入你隆起的肌肉時(shí)，你就會(huì)感到陣痛和肌肉抽搐，而這種現(xiàn)象的發(fā)生就是一種釋放。針灸常常被用來治療肌肉僵硬和肌肉萎縮，而針并不會(huì)留在肌肉里。除非你是一個(gè)受虐狂者，否則你不會(huì)將針插入你的小腿（估計(jì)作者試過，知道這種感覺就像你被兩個(gè)人摁住不能動(dòng)彈，然后他們還使勁地?fù)夏惆W癢，此時(shí)估計(jì)你是哭笑不得吧，哈哈）。
>? ? 桑拿對(duì)耐力的作用：艾米莉亞已經(jīng)發(fā)現(xiàn)蒸桑拿可以提高她的耐力，而這個(gè)概念也被其他的幾個(gè)運(yùn)動(dòng)員證實(shí)過，其中包括七次獲得美國國家自行車計(jì)時(shí)賽冠軍的大衛(wèi)·扎布瑞斯基? David Zabriskie 。他認(rèn)為蒸桑拿是一種更加實(shí)用的代替高海拔模擬帳篷的訓(xùn)練。在2005年環(huán)法自行車上，大衛(wèi)·扎布瑞斯基? David Zabriskie 贏得了計(jì)時(shí)賽第一階段的冠軍，這也使得他成為第一個(gè)在三個(gè) Grand Tour (歐洲三大職業(yè)自行車賽包括：環(huán)法 Tour de France, 環(huán)意 Giro d'Italia ， 環(huán)西班牙Vuelta a Espa?a)上都獲得階段性冠軍的美國人。扎布瑞斯基擊敗蘭斯·阿姆斯特朗 Lance Armstrong 以秒計(jì)時(shí)然后換算成時(shí)速為 54.676 km／h！我現(xiàn)在一個(gè)禮拜至少蒸四次桑拿。為了找到最好的蒸桑拿方案，我咨詢了另一位博客嘉賓朗達(dá)·帕特里克 Rhonda Patrick。她的回答見本書的第7頁（即下一篇嘉賓簡介）。
·? ? 當(dāng)你聽到“成功”這個(gè)詞時(shí)，你會(huì)想到誰？
“Triple H（保羅·萊維斯克 Paul Levesque 原來在美國職業(yè)摔角賽用的名字 Hunter Hearst Helmsley）【從一個(gè)運(yùn)動(dòng)員華麗轉(zhuǎn)變成一位企業(yè)的管理者，現(xiàn)在是WWE 首席運(yùn)營官，但已退居幕后】就是一個(gè)很好的例子。保羅·萊維斯克 Paul Levesque”（見第128頁）
不可思議的事實(shí)：
>? ? 艾米莉亞將果醬餡餅作為例行比賽前早餐的一部分。
>? ? 她的未破雙跳記錄是423個(gè)，這個(gè)記錄著實(shí)讓所有 CrossFitter （一個(gè)健身體系里的會(huì)員）欽佩不已。但他們不知道的是：在三年級(jí)的時(shí)候她就是州跳繩冠軍了，而且跳出423個(gè)的記錄是因?yàn)楫?dāng)時(shí)她實(shí)在忍不住要上廁所，要不然肯定不止這么多。
> ? 艾米莉亞喜歡在下雨天和冬天的時(shí)候訓(xùn)練跑步，因?yàn)樗雽⒆约褐蒙碛谧畈焕那樾沃拢@樣的訓(xùn)練使得她能更具有強(qiáng)復(fù)原能力。
> ? 她在輕唱方面也很有天賦，而且她還是華盛頓大學(xué)圣路易斯分校 Greenleafs 的成員。
譯者筆記：
本文嘉賓 Amelia Boone 艾米莉亞·布恩是一位極限跑步運(yùn)動(dòng)的愛好者，而且是世界障礙極限跑步比賽的大滿貫，三次獲得世界斯巴達(dá)勇士比賽的冠軍，最重要人家還是位女性(以上比賽基本上男性占了絕大多數(shù))。
本文中介紹了Amelia Boone 的一些生活和訓(xùn)練的小竅門與策略，其中有可以用來增強(qiáng)結(jié)締組織的 BeetElite ，有提高睡眠質(zhì)量的 RumbleRoller 肌肉放松按摩泡沫軸 ，有用來腳底按摩的高爾夫球，還有鍛煉下身機(jī)能的滑雪機(jī)，最后介紹的針灸和桑拿對(duì)于我們中國人來說應(yīng)該不陌生。
上面介紹的小竅門和訓(xùn)練策略，除了滑雪機(jī)(約7000—8000人民幣)比較昂貴外，其余的都可以去嘗試，且都是些容易做得到的，還等什么，那就行動(dòng)吧！
原文：
HEALTHY
“When I let go of what I am . I become what I might be.”
— Lao Tzu
“It is no measure of health to be well adjusted to a profoundly sick society.”
— J·Krishnamurti
“In the end , winning is sleeping better.”
—Jodie Foster
“I’m not the strongest. I’m not the fastest . But I’m really good at suffering.”
AMELIA? BOONE
Amelia Boone(TW:@AMELIABOONE, AMELIABOONERACING.COM) has been called “the Michael Jordan of obstacle course racing” (OCR) and is widely considered the word’s most decorated obstacle racer. Since the inception of the sport, she’s amassed more than 30 victories and 50 podiums. In the 2012 World’s Toughest Mudder competition, which lasts 24 hours (she covered 90 miles and ~300 obstacles). She finished second OVERALL out of more than 1,000 competitors, 80% of whom were male. The one person who beat her finished just 8 minutes ahead of? her. Her major victories? include the Spartan Race World Championship and the Spartan Race Elite Point Series , and she is the only three- time winner of the World’s Toughest Mudder(2012, 2014, and 2015). She won the 2014 championship 8 weeks after knee surgery . Amelia is also a three-time finisher of the Death Race, a full-time attorney at Apple, and she dabbles in ultra running (qualified for the Western States 100) in all of her spare time.
Spirit animal:Carp
·? What would you put on a billboard?
“No one owes you anything.”
·? Amelia’s best $100 or less purchase?
Manuka honey bandages. Amelia has scars all over her shoulders and back from barbed-wire wounds.
·? Most-gifted or recommended book
House of Leaves by Mark Danielewski: “This is a book that you have to hold , because there are parts of it where you need to turn it upside down to read it. There are certain pages where , you are reading it , and it turns in a circle …This is a book that’s an entire sensory experience.”
AMELIA’S TIPS AND TACTICS
>? ? Hydrolyzed gelatin + beet root powder:I’ve consumed gelatin for connective tissue repair in the past. I’ve never stuck with it long term because gelatin takes on a seagull poo-like texture when mixed into cold water. Amelia saved my palate and joints by introducing me to the Great Lakes hydrolyzed version (green label ),which blends easily and smoothly. Add a tablespoon of beet root powder like BeetElite to stave off any cow-hoof flavor, and ti’s a new game. Amelia uses BeeElite? pre-race and pre-training for its endurance benefits, but I’m much harder-core:I use it to make tart,? low-carb gummy bears when fat Tim has carb cravings.
>? ? RumbleRoller: Think foam roller meets monster-truck tire. Foam rollers have historically done very little for me , but this torture device had an immediate positive impact on my recovery. (It also helps you sleep if used before bed. ) Warning: Start slow. I tried to copy Amelia and did 20-plus minutes my fist session. The next day , I felt like I’s been put in a sleeping bag and swung against a tree for a few hours.
>? ? Rolling your foot on top of a golf ball on the floor to increase “hamstring” flexibility. This is infinitely more helpful than a lacrosse ball. Put a towel on the floor underneath the golf ball, lest you shoot your dog’s eye out .
>? ? Concept2 SkiErg for training when your lower body is injured. After knee surgery, Amelia used this low-impact machine to maintain cardiovascular endurance and prepare for the 2014 World’s Toughest Mudder , which she won 8 weeks post-op. Kelly Starrett (page 122) is also a big fan of this device.
>? ? Dry needling:I’d never heard of this before meeting Amelia. “[In acupuncture] the goal is not to feel the needle. In dry-needing, you are sticking the needle in the muscle belly and trying to get it to twitch , and the twitch is the release.” It’s used for super-tight, over-contracted muscles, and the needles are not left in. Unless you’re a masochist , don’t have this done on your calves.
>? ? Sauna for endurance: Amelia has found using a sauna improves her endurance , a concept that has since been confirmed by several other athletes, including cyclist David Zabriskie, seven-time U.S. National Time Trial Championship winner. He considers sauna training a more practical replacement for high-altitude simulation tents. In the 2005 Tour de France, Dave won the Stage 1 time trial , making him the first American to win stages in all three Grand Tours. Zabriskie beat Lance Armstrong by seconds , clocking an average speed of 54.676 kilometers per hour (!).I now use a sauna at least four times per week .To figure out the best protocols , I asked another podcast guest, Rhonda Patrick. Her response is on page 7.
·? ? Who do you think of when you hear the word “successful”?
“Triple H is a great example [of someone who’s transitioned extremely well from athlete to business executive]. So, Paul Levesque.”(see page128.)
RANDOM FACTS
>? ? Amelia eats Pop-Tarts as part of her ritual pre-competition breakfast.
>? ? Her record for unbroken double-unders (passing a jump rope under your feet twice with one jump) is 423 , and is thus able to impress all CrossFitters. Unbeknownst to them, she was a state jump rope champion in third grade. Also unbeknownst to them, she ended at 423 because she had to pee so badly that she peed her pants.
>? ? Amelia loves doing training runs in the rain and cold , as she knows her competition is probably opting out . This is example of “rehearsing the worst-case scenario” to become more resilient (see page 474).
>? ? She is a gifted a cappella singer and was part of the Greenleafs group at Washington University in St.Louis.
推薦閱讀：
中文名 —— 《巨人的工具》
原名 —— TOOLS OF TITANS
—— 蒂莫西.費(fèi)里斯 （Tim Ferriss）著
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