Damn it I forgot to wear socks. My bare feet tip toed through security and I couldn't wait to get to my hand sanitizer in my......shit I forgot to remove all my liquids from my purse.
I'm flying Xmas weekend to see my family in Denver. I'm a mess as this is the very first Xmas I've been without my son and I look forward to some serious distraction. Not to mention some major catching up on my blog.
I'm currently smack dab in the middle of writing an entry for you explicitly describing the 'internal warfare' we often feel in the face if getting our asses moving and getting to the gym. This feat is especially difficult during a period off utter 'f***ing mess' in ones life. Little did I know the entry would hit home on an atrocious level so much so that I needed to take a breather. And stick to simpler principles of life. Like people watching. In the airport. And germs.
The germs were flowing and I surrendered. I was more concerned with the security officer announcing 'if you're waiting, it's probably because someone in front of you didn't follow directions and left a liquid in their carry-on'. I loved this guy already. Exploitation is totally my style (ask anyone I train).
I panicked remembering my Costco size hand sanitizer, 4 to 5 half empty containers of lotion, liquid B12 that's expired I'm sure, and essential oil muscle rub powerful enough to clear the sinuses of the entire sarcastic security team...,,all in MY purse and 10 feet away from discovery. Then public announcement on my behalf, surely.
Crap. Plastic baggies have been long abandoned from our airport security for which I don't blame them. Just don't bring your crap, seriously. I had but one option: the trash can.
I scrambled on my tip toes from the bottom trenches of my purse to the trash. In went all that had been semi-forgotten yet piling up. In went stuff I don't truly NEED yet have. In went impulse buys and extra shit. In went things that weighed me down.
Out came someone feeling lighter. I flirted with confidence with my prolific security friend instead of dodging his glare. I was at that moment liberated of 'extra'. What an extra awful concept and word 'extra' is. Yes ok it was only purse crap. But it was unnecessary. I thought of all the other 'unnecessary' weight I carry along both physically and metaphysically for which I could find a trash can. Now I'm crazy and want to dump it all. All but that which truly matters. Which we all know of, deeply buried below extra crap in our purse.
This Xmas and new year I solemnly
vow not to take on the extra. I will keep the energy used for that to amplify that which is most important: family, friends......and this blog.
Saturday, December 24, 2011
Thursday, December 22, 2011
Internal warfare....getting yourself moving with help from our other self.
I put my iPod on and stared at my feet as I sat on the locker room bench. I wished they would move themselves, go work hard through no effort of my own then bring my sweaty endorphin filled body back to the bench. Where my real self sat. Wasting time.
That's not how it works (fortunately or I'd be out of business) so I waved 'bye' to my super clients of whom had already finished their hell workout, their daily non-questioned routine, and I stood up. Then sat back down. And started crying. My life's a f***ing mess.
I have a fridge magnet that says "when you're going through hell.....keep going." Makes sense. It just so happens that I've been in a hell period. But 'going' seemed more like 'moving mountains' today. And cliche proverbs were just plain irritating on top of everything else irritating.
But fortunately the right song on my ipod moved my feet down to the stationary bike. The familiar pain in my ass that arose almost instantly from the totally inappropriate seat, both literal and proverbial, was strangely comforting. Gotta love ass pain. Something to let you know youre alive. As my skin moistened, I admit, my anxiety began to relax it's knuckles. Still- I wasn't warmed up yet, my legs felt like shit, my heart seemed to beat irregular, and my other heart.....my other heart was broken and spilling pieces all over the disgruntled categories of my life. F'ing waaaaah.
I had such a circus of self pity surrounding me I even grossed MYSELF out. Fortunately I don't remain TKO for long. I waved bye to my scattered heart and surrendered to an undeniable truth....fretting over the bullshit in life that's uncontrollable is useless. Especially at the gym. Obviously the new bike provoked oxygen to my brain was doing me well and I became epiphone stricken with this: This was MY hour to work on MY wellness and the fungus that is life's drama is no longer welcome.
Turning over the pedals started feeling easier. Seemingly large issues in my life such as my roller coaster relationship, my sons behavior, and my hamster wheel marathon schedule started to get pushed out of the picture. I did my best to re-frame. In the picture...in the front of my mind....I placed my body.....and nothing else. One thing only on which to focus.
Feeling each individual muscle group at work, my new awareness brought me off the bike and to the weights. For 5 min I will worry not about my finances, but about my latissimus dorsi. After that 10 min will go to not my arguments at home, but to my legs, then another 10 will kick out worries of my sons development and welcome swim specific core and upper body training.
I was an emotionless machine of physical productivity. My normal multitasking, idea manifesting, worrying, scheduling, time wasting mind stepped out. Thank f'ing god. For she was entirely way too busy with useless crap apparently to handle the real business. My alter ego (I shall call her badassbitcha) saved my day. And lots of time from a germy locker room bench.
One item at a time, with no personal afflictions allowed, I not only got through my workout, but I felt as we all do after dragging ourselves out of bed, so proud. My issues still felt small and my day a lot less grim.
I categorized myself 'super' with my clients whom come daily and check their emotions at the door. I know very well everyone has garbage in their lives acting as a veritable quick sand keeping us from a wellness routine. Thank you for staying afloat. Thank you for your 'other' less emotional and more gritty 'self'. See you next week No matter what.
That's not how it works (fortunately or I'd be out of business) so I waved 'bye' to my super clients of whom had already finished their hell workout, their daily non-questioned routine, and I stood up. Then sat back down. And started crying. My life's a f***ing mess.
I have a fridge magnet that says "when you're going through hell.....keep going." Makes sense. It just so happens that I've been in a hell period. But 'going' seemed more like 'moving mountains' today. And cliche proverbs were just plain irritating on top of everything else irritating.
But fortunately the right song on my ipod moved my feet down to the stationary bike. The familiar pain in my ass that arose almost instantly from the totally inappropriate seat, both literal and proverbial, was strangely comforting. Gotta love ass pain. Something to let you know youre alive. As my skin moistened, I admit, my anxiety began to relax it's knuckles. Still- I wasn't warmed up yet, my legs felt like shit, my heart seemed to beat irregular, and my other heart.....my other heart was broken and spilling pieces all over the disgruntled categories of my life. F'ing waaaaah.
I had such a circus of self pity surrounding me I even grossed MYSELF out. Fortunately I don't remain TKO for long. I waved bye to my scattered heart and surrendered to an undeniable truth....fretting over the bullshit in life that's uncontrollable is useless. Especially at the gym. Obviously the new bike provoked oxygen to my brain was doing me well and I became epiphone stricken with this: This was MY hour to work on MY wellness and the fungus that is life's drama is no longer welcome.
Turning over the pedals started feeling easier. Seemingly large issues in my life such as my roller coaster relationship, my sons behavior, and my hamster wheel marathon schedule started to get pushed out of the picture. I did my best to re-frame. In the picture...in the front of my mind....I placed my body.....and nothing else. One thing only on which to focus.
Feeling each individual muscle group at work, my new awareness brought me off the bike and to the weights. For 5 min I will worry not about my finances, but about my latissimus dorsi. After that 10 min will go to not my arguments at home, but to my legs, then another 10 will kick out worries of my sons development and welcome swim specific core and upper body training.
I was an emotionless machine of physical productivity. My normal multitasking, idea manifesting, worrying, scheduling, time wasting mind stepped out. Thank f'ing god. For she was entirely way too busy with useless crap apparently to handle the real business. My alter ego (I shall call her badassbitcha) saved my day. And lots of time from a germy locker room bench.
One item at a time, with no personal afflictions allowed, I not only got through my workout, but I felt as we all do after dragging ourselves out of bed, so proud. My issues still felt small and my day a lot less grim.
I categorized myself 'super' with my clients whom come daily and check their emotions at the door. I know very well everyone has garbage in their lives acting as a veritable quick sand keeping us from a wellness routine. Thank you for staying afloat. Thank you for your 'other' less emotional and more gritty 'self'. See you next week No matter what.
Sunday, December 18, 2011
Wanna run faster? Push my 4 yr old!
Or any child or 50 lbs cargo for that matter. I suppose I had better get faster if I'm going to declare the title of this blog a truth.
This morning we ran....I ran. Luke gazed out the window of his rain protected stroller with Ezekiel bread and cream cheese with his "coffee" (milk) snugly set in his cup holder. I ran my ass off behind him. Wet. Cold. Thirsty. My heart rate read a wopping 165 and my pace was utterly demoralizing at a mere 10 min mile even barely climbing.
My cargo was wiggly. Luke likes to curl up on the bottom of the stroller throwing the weight totally off and forcing me to actually work the hell out of my upper body and core instead of relax when running without my demanding comrade. "I'm thirsty. Mama, stop, what's that plant? Mama! Go catch that rabbit! Hurry up!" I'm thirsty, too. If I stop you're walking home. YOU try to catch that rabbit.
5 miles took me an hour on the hills. My calves and hamstrings surrendered. But let me tell you....it's worth it. Not just because my son will grow up loving the outdoors and exercise, but because I'm going to get faster. To my runners: I suggest you get on board with "pushing 4 year old or that of equal weight training." Here's how:
Fill a wheelbarrow with a ton of stuff to ensure it's off balance. Run uphill as much as possible then do your best not to let go of your 'child' as your hauling ass down hill with the extra weight. The benefits of the wheelbarrow include getting used to pushing more than your own boring weight around in your traditional training, and there will be much less maintenance and stopping. The wheelbarrow won't ask for more to drink even though you're doing all the work, and so the pee stops will surely be nonexistent. A 4 year old demands just as the arms and shoulders can no longer hold up a stroller to "do another whirly mom!" so when you're toast with the wheelbarrow spin it around really fast far back on the wheels.....just to see if you can.
This morning we ran....I ran. Luke gazed out the window of his rain protected stroller with Ezekiel bread and cream cheese with his "coffee" (milk) snugly set in his cup holder. I ran my ass off behind him. Wet. Cold. Thirsty. My heart rate read a wopping 165 and my pace was utterly demoralizing at a mere 10 min mile even barely climbing.
My cargo was wiggly. Luke likes to curl up on the bottom of the stroller throwing the weight totally off and forcing me to actually work the hell out of my upper body and core instead of relax when running without my demanding comrade. "I'm thirsty. Mama, stop, what's that plant? Mama! Go catch that rabbit! Hurry up!" I'm thirsty, too. If I stop you're walking home. YOU try to catch that rabbit.
5 miles took me an hour on the hills. My calves and hamstrings surrendered. But let me tell you....it's worth it. Not just because my son will grow up loving the outdoors and exercise, but because I'm going to get faster. To my runners: I suggest you get on board with "pushing 4 year old or that of equal weight training." Here's how:
Fill a wheelbarrow with a ton of stuff to ensure it's off balance. Run uphill as much as possible then do your best not to let go of your 'child' as your hauling ass down hill with the extra weight. The benefits of the wheelbarrow include getting used to pushing more than your own boring weight around in your traditional training, and there will be much less maintenance and stopping. The wheelbarrow won't ask for more to drink even though you're doing all the work, and so the pee stops will surely be nonexistent. A 4 year old demands just as the arms and shoulders can no longer hold up a stroller to "do another whirly mom!" so when you're toast with the wheelbarrow spin it around really fast far back on the wheels.....just to see if you can.
Friday, November 25, 2011
Thank you for the chaos count, Thanksgiving 2011
I try to say 'thank you' out loud on a regular basis for even the most minor of life's offerings. For even the chaos. For even the hard times so to be sure I will recognize the good times. But nothing churns our internal reflections of gratitude like the day the Pilgrims 'landed' (or in my life, 'ran, tripped, and skid full throttle') on our veritable 'rock' that is our life, like Thanksgiving. Here's a few examples of the less than traditional gifts in my life I received over the last few days. When I start to sweat the small stuff or fuss over that which truly doesn't matter, I will remind myself of these things.....I hope that you can conjure up your own gratitude list.
1. My son looked at me while we were painting rocks we'd collected (from neighbors yard because they had the expensive smooth river rocks) with pictures and words of what we were grateful, and he gave me an unsolicited 'I love you, mama.' He looked me right in the eye and pierced me in the most glorious way possible.
2. The kitchen was covered in paint. This at first made me crazy, but then grateful to know my house was alive and kicking with creative energy.
3. My son ate a ton of fruit and fish sticks for Thanksgiving. He barely eats at all, yet manages to be a miniature tank of a child. I fret over his nutrition endlessly and the fact that he ate so much trumps all other accomplishments in this world right now.
4. I cooked for my small family and good friend. Not only was I able to put the recipes together, thank you, but I have a job that made that possible.
5. I ate dinner overlooking Lake Mead and beautiful Boulder City. I live in one of the best towns I've ever come to know.
6. I got into a tickle war with my son and Mickey's daughter. Nothing is more satisfying than prying that pure expression of joy laugh out of a child. It's addictive. And I won't hear it forever.
7. I ate with gusto, totally void of any fear harboring caloric indiscretion. I'm grateful that I've learned to manage my wellness so that one night of butter and wine is all I will need. Then back to business.
8. I slept like I was dead and woke to my son asking for morning milk.
9. Mickey's daughter cried when she had to go back to her other family because she was going to miss me and 'miss doing projects with me.' I'm the ultimate entertainment director for her and though it can be exhausting I'm grateful to have that position and take it as seriously as my career.
10. I'm grateful that I'm a technical invalid as it forced my good friend, Rebecca, to show me some stuff on my iphone. Usually I'm showing people how to manage stuff and it's great to have someone share their goods (brain) with me.
11. My dog cleaned the floor as I was cooking which saves time.
12. Black Friday Bootcamp (My turkey day remedy for volcanic calorie eruption) was an utter success. I'm grateful that I can manifest an outing based on fitness and a beautiful environment complete with eager patrons, kids, and dogs....and bring it to life. Everyone came with a food hangover, gave it their all, and left feeling great about themselves and their ability to ignore the traditional Black Friday sprints through retailers, and instead did sprints with me. I'm grateful for their self discipline and open minds.
13. I'm fortunate I have a family to contact on Thanksgiving and a beautiful little nuclear family between my humble walls and ceiling. While we may be, and while I may have come from some of the most dysfunctional groups, they are in all ways......perfectly imperfect.
14. I'm grateful for the pile of dishes, dirty floor, unanswered emails, bottomless laundry basket, stack of mail (bills) toy hurricane upon which I gaze and try to jedi mind trick it into doing itself. It means I have a life.
1. My son looked at me while we were painting rocks we'd collected (from neighbors yard because they had the expensive smooth river rocks) with pictures and words of what we were grateful, and he gave me an unsolicited 'I love you, mama.' He looked me right in the eye and pierced me in the most glorious way possible.
2. The kitchen was covered in paint. This at first made me crazy, but then grateful to know my house was alive and kicking with creative energy.
3. My son ate a ton of fruit and fish sticks for Thanksgiving. He barely eats at all, yet manages to be a miniature tank of a child. I fret over his nutrition endlessly and the fact that he ate so much trumps all other accomplishments in this world right now.
4. I cooked for my small family and good friend. Not only was I able to put the recipes together, thank you, but I have a job that made that possible.
5. I ate dinner overlooking Lake Mead and beautiful Boulder City. I live in one of the best towns I've ever come to know.
6. I got into a tickle war with my son and Mickey's daughter. Nothing is more satisfying than prying that pure expression of joy laugh out of a child. It's addictive. And I won't hear it forever.
7. I ate with gusto, totally void of any fear harboring caloric indiscretion. I'm grateful that I've learned to manage my wellness so that one night of butter and wine is all I will need. Then back to business.
8. I slept like I was dead and woke to my son asking for morning milk.
9. Mickey's daughter cried when she had to go back to her other family because she was going to miss me and 'miss doing projects with me.' I'm the ultimate entertainment director for her and though it can be exhausting I'm grateful to have that position and take it as seriously as my career.
10. I'm grateful that I'm a technical invalid as it forced my good friend, Rebecca, to show me some stuff on my iphone. Usually I'm showing people how to manage stuff and it's great to have someone share their goods (brain) with me.
11. My dog cleaned the floor as I was cooking which saves time.
12. Black Friday Bootcamp (My turkey day remedy for volcanic calorie eruption) was an utter success. I'm grateful that I can manifest an outing based on fitness and a beautiful environment complete with eager patrons, kids, and dogs....and bring it to life. Everyone came with a food hangover, gave it their all, and left feeling great about themselves and their ability to ignore the traditional Black Friday sprints through retailers, and instead did sprints with me. I'm grateful for their self discipline and open minds.
13. I'm fortunate I have a family to contact on Thanksgiving and a beautiful little nuclear family between my humble walls and ceiling. While we may be, and while I may have come from some of the most dysfunctional groups, they are in all ways......perfectly imperfect.
14. I'm grateful for the pile of dishes, dirty floor, unanswered emails, bottomless laundry basket, stack of mail (bills) toy hurricane upon which I gaze and try to jedi mind trick it into doing itself. It means I have a life.
Wednesday, November 16, 2011
Super satisfying, super nutritious, super easy, super pleased with myself
I whipped this up faster than my 4 yr old son can ride his bike around the block naked.
I made tuna salad on Ezekiel bread. The Tina salad had onions, garlic, Serrano peppers, 365 sandwich spread (whole foods dairy free), pepper, and sweet pickles chopped small.
The salad is all kale. Oil/vinegar dressing with dried cranberries, sprinkle of feta cheese, sliced almonds, and pepper.
I will be full and loaded with nutrition from this basic fuel. Simple food is the best food! Go make some for yourself and family!
Much love,
Nancy
I made tuna salad on Ezekiel bread. The Tina salad had onions, garlic, Serrano peppers, 365 sandwich spread (whole foods dairy free), pepper, and sweet pickles chopped small.
The salad is all kale. Oil/vinegar dressing with dried cranberries, sprinkle of feta cheese, sliced almonds, and pepper.
I will be full and loaded with nutrition from this basic fuel. Simple food is the best food! Go make some for yourself and family!
Much love,
Nancy
Friday, November 11, 2011
New swim clinic!
Hey everyone!
It's that time again....time for me again to share the gift of swimming with my best peeps! I'm so excited to introduce ANOTHER regular swim clinic into Corehore weekly mayhem. Wednesday 1230 at Maryland/Karen LVAC. (There are other times/locations as well). ALL ABILITIES ARE WELCOME ESPECIALLY THOSE BRAND NEW TO THE WATER. If you haven't splashed around with me yet, here's a few of the best reasons to shimmy into a speedo:
*Face down front crawl, rhythmic breathing swimming can burn more calories an hour than even running. This is due to the fact that there's so many muscle groups enlisted and your heart is working so hard in the best way.
*Swimming is rehabilitative and your spine is decompressed. All day your spine is compressed and if you're doing weight training, then it's even worse. Swimming is restorative and helps reverse spinal stress!
*If you're injured, swimming is likely still safe so you can stay in shape while recovering.
*You won't be running when you're 100 years old, but you can sure swim. This provokes fitness longevity!
*Need a change from the drab land cardio? Change your workout a while for swimming and change your body, too!
*We have a blast and lovingly make fun of one another all while celebrating eachother's progress. Come join our fabulous pool posse!
So far there are 3 Corehore swim clinics:
Saturday 1230p 215/Eastern LVAC
Wednesday 1230p Maryland LVAC
Thursday 520a Maryland LVAC
In addition I'm still at the Henderson Multigen Pool these days/times for workout/stroke development (more advanced swimmers) so please join me:
Saturday 9a
Tues 12p
Thurs 12p
The cost for each group clinic is $19 and package deals for swimming and training available upon request. Please get in on where I like to say 'the smart fit folk train'. And change the face of your fitness! Thanks so much everyone and I will see you in the pool!
Much love,
Nancy
It's that time again....time for me again to share the gift of swimming with my best peeps! I'm so excited to introduce ANOTHER regular swim clinic into Corehore weekly mayhem. Wednesday 1230 at Maryland/Karen LVAC. (There are other times/locations as well). ALL ABILITIES ARE WELCOME ESPECIALLY THOSE BRAND NEW TO THE WATER. If you haven't splashed around with me yet, here's a few of the best reasons to shimmy into a speedo:
*Face down front crawl, rhythmic breathing swimming can burn more calories an hour than even running. This is due to the fact that there's so many muscle groups enlisted and your heart is working so hard in the best way.
*Swimming is rehabilitative and your spine is decompressed. All day your spine is compressed and if you're doing weight training, then it's even worse. Swimming is restorative and helps reverse spinal stress!
*If you're injured, swimming is likely still safe so you can stay in shape while recovering.
*You won't be running when you're 100 years old, but you can sure swim. This provokes fitness longevity!
*Need a change from the drab land cardio? Change your workout a while for swimming and change your body, too!
*We have a blast and lovingly make fun of one another all while celebrating eachother's progress. Come join our fabulous pool posse!
So far there are 3 Corehore swim clinics:
Saturday 1230p 215/Eastern LVAC
Wednesday 1230p Maryland LVAC
Thursday 520a Maryland LVAC
In addition I'm still at the Henderson Multigen Pool these days/times for workout/stroke development (more advanced swimmers) so please join me:
Saturday 9a
Tues 12p
Thurs 12p
The cost for each group clinic is $19 and package deals for swimming and training available upon request. Please get in on where I like to say 'the smart fit folk train'. And change the face of your fitness! Thanks so much everyone and I will see you in the pool!
Much love,
Nancy
Wednesday, November 9, 2011
2011 ITU Long Distance World Championship Triathlon report. Success only comes with Support!
The thing about racing is that it's hardly a matter of racing. That's actually the smallest part of the sick/beautiful/addictive/neurotic/heroic/narcissistic pie. I want to share my endurance rollercoaster through heaven and hell with everyone being careful to amplify the truth that it was NOT JUST ME ON THE RIDE. The people I love had a huge impact on my training and results. My most beautiful family came to see me in what they felt was larger than the "Olympics" and surely I was to win the whole thing and be universe champion. To my family who doesn't live here and who isn't savvy to how simple and quite frankly boring my life is, I was a superhero. I decided to roll with it and I put on my USA triathlete costume. If it didn't chafe so much I'd feel more super. It takes a village to raise an athlete for lack of a better cliche, and it takes humility to be that athlete. I'm humbled, hurting, and utterly happy as I usually am after a hell of a race. Here's my experience both from the trenches and from those plastering the sidelines lovingly in my honor.
Race morning came; this whole thing wasn't just some long dream that mixed surreality with actual phsical hurt and euphoria. It came with wind, freezing temps, and avengence. Forget the anxiety of a world championship triathlon, look at the elements. Did I have enough fat on me for this?
5:24am Saturday, Nov 5 2011 Melissa Olivas reported to me that "the swim was cancelled." I had my wetsuit halfway on and my head fully on and ready to swim. The swim is my strength. The swim is my tactical friend in all these godforsaken races from whom I receive regular help in making up for my lazy friend, my bicycle legs. The swim left as fast as time goes the months leading up to a race of a lifetime. And she left me hanging. Wetsuit and all.
Like every 'swimmer' at the race I foolishly mulled over all the endless hours in the pool and lake over the last 20 weeks. Was it all for nothing? Who is USAT or ITU to say when it's too cold or dangerous? What just because they have some silly acronym?! I have a full wetsuit! And I know how to f'ing swim like a world champ so bring back my leg up on everyone! I stared at my bike. I don't know how to ride this thing without getting on it wet, I sware.
My sis followed me up to the start of the bike so that I could keep my sweatshirt on til the last minute before lift off. Mickey locked eyes with me and said, 'hey....nothing changes!' What he meant was that my 'numbers' on my bike, as in my 'power' and 'heart rate', perhaps even 'avg mph' or 'distance'....would NOT change just because I didn't have my swim for a warm up. He mentioned this because for the National Championship qualifier, the swim was cancelled. I was so wound up about it and nervous fearing that I didn't know how to race without the 'swim' in 'triathlon' that I got on the bike and hammered it so malicously along with doing a hellacious fast run, that I spent the night puking.
I was so relieved when he told me that. Instantly I felt peace. I almost felt a little grateful for the fact that I would be riding in 30 degrees in a skimpy uniform....dry. Outlook was good! Just stick with my numbers. The numbers to whom I've been married for 20 weeks. The numbers I know so well. The numbers that took me to a Long Distance Triathlon World Championship.
Shit I have no numbers. My bike computer wasn't working. Upon the start of the race with my new leisurely perspective, I looked down at my handlebars so some technology would as usual, tell me what to do with my body. My heart rate jumped back and forth between 30 and 280. Awesome, so I'm Lance Armstrong at rest and/or a hummingbird. My distance said I'd gone 45 mi in approx 25 yards. And my power, my power with whom I've made the ultimate bond and who tells me just how hard I can go to even THINK about taking on a distance like this and still be able to muster my way through a long run....my power was reading zero. Zero guidance. Zero sight into 80 mi bike and 18.5 mi run. Zero assurance. Zero remaining faith in endurance technology. Ever! And then zero hope. Zero filled my heart. And there was a long way to go.
I don't know exactly where the voice came from, but I'm pretty sure it was from my legs. I talk to my body SO much while racing and often go through each muscle group (even the smallest because it's great practice for keeping up on my career not to mention a great distraction) thanking them for enduring. A voice came from my lower extremities saying 'don't worry....you still have FEEL.' Yes of course! Feel! What are we as athletes without FEEL?! This is exactly what distinguises an athlete! KNOWING our bodies. I no longer had fear. I had instincts, the greatest training tool in the world.
My bike ride was on MY course in MY backyard and I reminded all my competitors as I passed them, inside my head and with utter courtesy and respect, that they were on MY ride. I felt fantastic. I felt like even though I was lacking a tangible tool I had more tools than anyone. I felt like I was flying and it was easy.
It must have been easy because before the 'sisters', the steepest hills on the course painfully placed near the END of the ride, my average speed decided to show up on my computer (along with time) and it reached up to slap me in the face with a reading of 18.5 mph average. 18.5! Shit! Way, way too fast. I had trained impeccably at 17.5 to ensure I would still have some run legs. Long distance run legs. Fear seeped into the stitches on my uniform and suddenly I felt the worst sensation a triathlete feels in the middle of the bike....tired.
Tired right before the sisters, too for that matter. I approached them conservatively assuming I would be LUCKY to even make it over. But as I started over the first bitch sister I felt so fresh! So much pop in my legs still! Wow, even after holding 18.5. I felt invincible. I felt like I had conquered all the previous labels I'd held over my head regarding my 'weak bike leg.' I felt ready for my run.
My transition was smooth and almost looked as though I had done it a few times. I didn't roll over my shoes or tip over still stuck on my bike like the ways in which I normally subject myself to 'transitioning off the bike' in most races. It was pretty amazing up until I put my socked feet down onto the asphault. I'm not sure if anyone noticed, but it was as though I'd never been off pedals in my life and my newborn baby deer legs wabbled and threatened to give out. They matured and got me into the transition tent where I got into my BFF...my run shoes.
I lied, my swim is not my strength. My run is. All runners just plain know how freeing it is to run. Freeing isn't normally a word until you start running. Then it's forever appropriate. Triathlon is just a run with a longer warm up as far as I'm concerned. The whole race is strategized around having a good run. If you had a crappy run, you had a crappy race. Everyone at the world competition level was coming in with a hell of a run. And I planned on doing a 'heaven' of a run. Given that my legs wouldn't say 'f**k you, you just put us through 18.5 and now you want this?!'
The first 3 miles I spend checking into my body. Moving from a relatively horizontal and fast position on the bike to a slow/vertical position running, can do a number on even the most seasoned athletes. Super baseline questions fill my mind during the first 3. Am I ok? Am I going straight? Am I going forward? Then it's all about the twinges. Major muscle groups have shifted and taken on new responsibilites. There will be pain and all sorts of other sensations as a result. I like to identify them as quickly as possible then assign them all a 'time limit' in which they're directed to leave. For instance the calf cramp only has one more mile or 7.5 minutes to make it's debut, then it has to leave so that left hamstring sledgehammer can get it and out in time. A long time ago I discovered that if I personify any issues in my body not to mention the muscles themselves, everyone cooperates much better. We can usually all work together with a productive purpose.
But being that this course was on one giant hill of major grade, all my twingy issues got a little selfish with their time. You see this course was a festering mecca for pain. I tried to talk to them....but my feet turned to the dark side.
The series of painful issues with which I dealt for the next 2 hours I will not bother to explain. I will, however, give a quick THANK YOU FOR KEEPING MY LEGS ALIVE to Biomechanics of Las Vegas because without them I wouldn't be so lucky to even HAVE race pain because I wouldn't be able to race. The truth of the matter is ALL long distance triathletes deal with this crap and we CHOSE to subject ourselves to it so we ought to stop whining. It's not worth the words. What is worth the words was what was actually going on OUTSIDE of me.
I've struggled with some major elements of triathlon since I began the obsession. I've struggled with the narcissism. I've struggled with the sacrifice. I've struggled with the loss (or gain) of identity. Jesus I've given up so much to do this stuff. Yes I've gained a world of joy, but call me a half empty type of athlete, I've had so much turmoil during the completion of this endeavor. Triathletes always feel as though they're letting SOMEONE down, somewhere. Whether it's our families, clients, friends or whatever, we've had to let go of some things in our lives to gain athletic benefit. This has always haunted me.
But I must have done something right in this pursuit. When I went running by on some seriously destroyed feet/legs, I felt no pain because the cheering overpowered the hellish screams from the lower limbs. SO SO many of my clients and family were screaming their living, beating, loving hearts out for me. They came. They brought banners and cowbells. They screamed so loud they scared the foreigners god bless them. They put their lives on hold to spend cold hours in the wind anxiously waiting for another few seconds that I may run by. They worried about me. They thought good thoughts for me. They recorded every silly step I took. They told me I 'could do it!' They carried me through the course. All I had given up, all the garbage I'd taken, all the guilt I'd placed upon myself for taking this on, and all my idiosyncratic race anxieties....melted.
I finished and found myself immediately greeted by my coach, Cyndee Platko, who has given my the best guidance in the world. Mickey held me up both physically and metaphysically. My entire family (mom sis bro stepdad aunt uncle) had been here making my home feel like home and they did the same at the finish line. My sis started massaging me in a frenzy like a mama cat nervously licks her kittens. My mom tried to feed me. The dearest and best clients/friends a crazy mama triathlete could have, softened the nausea at the finish with their smiles. I had forgotten about the race and my 6 out of 46 world placement. All I could do to not cry and cry joy over the fact that the people in my life were far more grand than any world championship, was go say 'hi' to my 4 year old playing on the ground. He smiled at me and asked for a snack. That sounds good.
I flew back to earth from being universe champion. I was again grounded. Triathlon has in many ways defined me. It's made me dig deep into the nitty gritty of my very being to see exactly of what I'm made in this life and what I can handle in a day. But it's the support system outside of an athlete that truly makes one's heart beat strong. I owe any athletic success to those helping keep me afloat OUT of the water. Thank you for your support. Thank you for all the love. Thank you for carrying me through the trenches.
Race morning came; this whole thing wasn't just some long dream that mixed surreality with actual phsical hurt and euphoria. It came with wind, freezing temps, and avengence. Forget the anxiety of a world championship triathlon, look at the elements. Did I have enough fat on me for this?
5:24am Saturday, Nov 5 2011 Melissa Olivas reported to me that "the swim was cancelled." I had my wetsuit halfway on and my head fully on and ready to swim. The swim is my strength. The swim is my tactical friend in all these godforsaken races from whom I receive regular help in making up for my lazy friend, my bicycle legs. The swim left as fast as time goes the months leading up to a race of a lifetime. And she left me hanging. Wetsuit and all.
Like every 'swimmer' at the race I foolishly mulled over all the endless hours in the pool and lake over the last 20 weeks. Was it all for nothing? Who is USAT or ITU to say when it's too cold or dangerous? What just because they have some silly acronym?! I have a full wetsuit! And I know how to f'ing swim like a world champ so bring back my leg up on everyone! I stared at my bike. I don't know how to ride this thing without getting on it wet, I sware.
My sis followed me up to the start of the bike so that I could keep my sweatshirt on til the last minute before lift off. Mickey locked eyes with me and said, 'hey....nothing changes!' What he meant was that my 'numbers' on my bike, as in my 'power' and 'heart rate', perhaps even 'avg mph' or 'distance'....would NOT change just because I didn't have my swim for a warm up. He mentioned this because for the National Championship qualifier, the swim was cancelled. I was so wound up about it and nervous fearing that I didn't know how to race without the 'swim' in 'triathlon' that I got on the bike and hammered it so malicously along with doing a hellacious fast run, that I spent the night puking.
I was so relieved when he told me that. Instantly I felt peace. I almost felt a little grateful for the fact that I would be riding in 30 degrees in a skimpy uniform....dry. Outlook was good! Just stick with my numbers. The numbers to whom I've been married for 20 weeks. The numbers I know so well. The numbers that took me to a Long Distance Triathlon World Championship.
Shit I have no numbers. My bike computer wasn't working. Upon the start of the race with my new leisurely perspective, I looked down at my handlebars so some technology would as usual, tell me what to do with my body. My heart rate jumped back and forth between 30 and 280. Awesome, so I'm Lance Armstrong at rest and/or a hummingbird. My distance said I'd gone 45 mi in approx 25 yards. And my power, my power with whom I've made the ultimate bond and who tells me just how hard I can go to even THINK about taking on a distance like this and still be able to muster my way through a long run....my power was reading zero. Zero guidance. Zero sight into 80 mi bike and 18.5 mi run. Zero assurance. Zero remaining faith in endurance technology. Ever! And then zero hope. Zero filled my heart. And there was a long way to go.
I don't know exactly where the voice came from, but I'm pretty sure it was from my legs. I talk to my body SO much while racing and often go through each muscle group (even the smallest because it's great practice for keeping up on my career not to mention a great distraction) thanking them for enduring. A voice came from my lower extremities saying 'don't worry....you still have FEEL.' Yes of course! Feel! What are we as athletes without FEEL?! This is exactly what distinguises an athlete! KNOWING our bodies. I no longer had fear. I had instincts, the greatest training tool in the world.
My bike ride was on MY course in MY backyard and I reminded all my competitors as I passed them, inside my head and with utter courtesy and respect, that they were on MY ride. I felt fantastic. I felt like even though I was lacking a tangible tool I had more tools than anyone. I felt like I was flying and it was easy.
It must have been easy because before the 'sisters', the steepest hills on the course painfully placed near the END of the ride, my average speed decided to show up on my computer (along with time) and it reached up to slap me in the face with a reading of 18.5 mph average. 18.5! Shit! Way, way too fast. I had trained impeccably at 17.5 to ensure I would still have some run legs. Long distance run legs. Fear seeped into the stitches on my uniform and suddenly I felt the worst sensation a triathlete feels in the middle of the bike....tired.
Tired right before the sisters, too for that matter. I approached them conservatively assuming I would be LUCKY to even make it over. But as I started over the first bitch sister I felt so fresh! So much pop in my legs still! Wow, even after holding 18.5. I felt invincible. I felt like I had conquered all the previous labels I'd held over my head regarding my 'weak bike leg.' I felt ready for my run.
My transition was smooth and almost looked as though I had done it a few times. I didn't roll over my shoes or tip over still stuck on my bike like the ways in which I normally subject myself to 'transitioning off the bike' in most races. It was pretty amazing up until I put my socked feet down onto the asphault. I'm not sure if anyone noticed, but it was as though I'd never been off pedals in my life and my newborn baby deer legs wabbled and threatened to give out. They matured and got me into the transition tent where I got into my BFF...my run shoes.
I lied, my swim is not my strength. My run is. All runners just plain know how freeing it is to run. Freeing isn't normally a word until you start running. Then it's forever appropriate. Triathlon is just a run with a longer warm up as far as I'm concerned. The whole race is strategized around having a good run. If you had a crappy run, you had a crappy race. Everyone at the world competition level was coming in with a hell of a run. And I planned on doing a 'heaven' of a run. Given that my legs wouldn't say 'f**k you, you just put us through 18.5 and now you want this?!'
The first 3 miles I spend checking into my body. Moving from a relatively horizontal and fast position on the bike to a slow/vertical position running, can do a number on even the most seasoned athletes. Super baseline questions fill my mind during the first 3. Am I ok? Am I going straight? Am I going forward? Then it's all about the twinges. Major muscle groups have shifted and taken on new responsibilites. There will be pain and all sorts of other sensations as a result. I like to identify them as quickly as possible then assign them all a 'time limit' in which they're directed to leave. For instance the calf cramp only has one more mile or 7.5 minutes to make it's debut, then it has to leave so that left hamstring sledgehammer can get it and out in time. A long time ago I discovered that if I personify any issues in my body not to mention the muscles themselves, everyone cooperates much better. We can usually all work together with a productive purpose.
But being that this course was on one giant hill of major grade, all my twingy issues got a little selfish with their time. You see this course was a festering mecca for pain. I tried to talk to them....but my feet turned to the dark side.
The series of painful issues with which I dealt for the next 2 hours I will not bother to explain. I will, however, give a quick THANK YOU FOR KEEPING MY LEGS ALIVE to Biomechanics of Las Vegas because without them I wouldn't be so lucky to even HAVE race pain because I wouldn't be able to race. The truth of the matter is ALL long distance triathletes deal with this crap and we CHOSE to subject ourselves to it so we ought to stop whining. It's not worth the words. What is worth the words was what was actually going on OUTSIDE of me.
I've struggled with some major elements of triathlon since I began the obsession. I've struggled with the narcissism. I've struggled with the sacrifice. I've struggled with the loss (or gain) of identity. Jesus I've given up so much to do this stuff. Yes I've gained a world of joy, but call me a half empty type of athlete, I've had so much turmoil during the completion of this endeavor. Triathletes always feel as though they're letting SOMEONE down, somewhere. Whether it's our families, clients, friends or whatever, we've had to let go of some things in our lives to gain athletic benefit. This has always haunted me.
But I must have done something right in this pursuit. When I went running by on some seriously destroyed feet/legs, I felt no pain because the cheering overpowered the hellish screams from the lower limbs. SO SO many of my clients and family were screaming their living, beating, loving hearts out for me. They came. They brought banners and cowbells. They screamed so loud they scared the foreigners god bless them. They put their lives on hold to spend cold hours in the wind anxiously waiting for another few seconds that I may run by. They worried about me. They thought good thoughts for me. They recorded every silly step I took. They told me I 'could do it!' They carried me through the course. All I had given up, all the garbage I'd taken, all the guilt I'd placed upon myself for taking this on, and all my idiosyncratic race anxieties....melted.
I finished and found myself immediately greeted by my coach, Cyndee Platko, who has given my the best guidance in the world. Mickey held me up both physically and metaphysically. My entire family (mom sis bro stepdad aunt uncle) had been here making my home feel like home and they did the same at the finish line. My sis started massaging me in a frenzy like a mama cat nervously licks her kittens. My mom tried to feed me. The dearest and best clients/friends a crazy mama triathlete could have, softened the nausea at the finish with their smiles. I had forgotten about the race and my 6 out of 46 world placement. All I could do to not cry and cry joy over the fact that the people in my life were far more grand than any world championship, was go say 'hi' to my 4 year old playing on the ground. He smiled at me and asked for a snack. That sounds good.
I flew back to earth from being universe champion. I was again grounded. Triathlon has in many ways defined me. It's made me dig deep into the nitty gritty of my very being to see exactly of what I'm made in this life and what I can handle in a day. But it's the support system outside of an athlete that truly makes one's heart beat strong. I owe any athletic success to those helping keep me afloat OUT of the water. Thank you for your support. Thank you for all the love. Thank you for carrying me through the trenches.
Wednesday, November 2, 2011
For the exercise novice ready to get moving!.....Frequently asked questions you can use to help someone you love get moving!
The Las Vegas Athletic Club recently approached me with some exercise novice 'frequently asked questions.' For most of my gym junkies, this is old news. However, everyone has SOMEONE who is toeing the line at the gym lobby and frightened to put one foot in front of the other, literally, due to the vast unknown that lies within 'exercising.' Please, please share this info with someone you love. They surely admire YOU for your dedication. Be their cheerleader, their coach, their trainer!
Best way to avoid injuries- Become best friends with a yoga mat, stretching, and foam rolling. Our bodies aren't meant to take the constant abuse that is 'exercise' without some sort of rehabilitation. Foam rolling to break up scar tissue in muscles keeps fascia working at optimum capacity and helps prevent injury. Yoga and stretching is great for muscles, tendons, ligaments, and joints but more important it keeps 'body awareness' which also aids in injury prevention. Talk to a fitness professional about how to implement rehab into your routine.
How to stick to your goals- Make the 'process' of achieving goals part of the goal itself; i.e "To lose 10 lbs by the end of next month I'm going to get in 3 days a week of solid cooking of whole/nutritious foods." Having smaller goals within the large ultimate goal that are attainable, makes it so you have successes along the way which keeps adherence and positivity. Keep the small goals flowing strong and keep them in close range. We lose motivation if things are too far off and not applicable to life TODAY. Even having the small goal of just 'waking tomorrow at 6am' is hugely valid. Especially once completed because the world is yours after that!
Curb your cravings- Cravings don't exist just to ruin our day and sabotage our goals. They usually come for a biological reason. You must get to them before they get to you! For instance if it's the end of the day and you're dragging, you're probably craving some sort of 'up' snack better known as 'sugar.' If you're dragging having had solid rest, it's clear that your nutrition has been less than solid. You need to start the day off immediately with energy foods and snack appropriately along the way with nutrition that keeps you going. If you start with a slow burning, complex carb (like oatmeal) for breakfast and eat balanced small meals (lean protein and greens) with healthy snacks (almonds, trail mix, veggies to name a few), you will have the very best defense for keeping cravings at bay. If we eat every 2 to 3 hours small, snacksize meals, we never get truly 'hungry' which creates less room for cravings. Cravings are tricky and evil and take outsmarting. Plan well and prepare foods and you won't be vulnerable to their capture!
Common workout mistake- Using too much weight so people end up using momentum to perform the exercise instead of the actual intended muscle groups. I've seen it with nearly all exercises, not just one. For example if someone is doing bilateral bicep curls while standing and they're using too heavy of weight, they will lose form and depend on momentum. Once that happens they are usually swinging their hips forward and putting their lower back in real danger. On top of it, it's likely that the bicep muscles they thought they were working aren't actually doing a whole lot. The fix- get lighter weight and focus on the muscle groups you want to work. Make those and only those move the weight in a controlled manner and the results will triple the momentum method.
Change up the workout- Today there's very little style of exercise that you can't find in an LVAC class. Ask someone about the desired 'type' of exercise you're seeking be it cardio, strength, or rehab based. Then keep an open mind and experiment with some classes. If you've always been a 'strength' person, it's likely you have some scar tissue in your muscles and would hugely benefit from some yoga, pilates, or stretching classes. If you're stuck in cardio world, you likely have a strength imbalance which can leave you vulnerable for injury so a body pump or bootcamp class could be a great asset. If you're bored with traditional classes, there's so many class 'combos' being born like 'body flow' which combines strength and yoga or 'water zumba' which combines dance with the rehabilitative aspects of water. Drag your friends with you to unknown classes or don't be scared to test your luck with a trainer you've always admired and try to get a free workout out of them, you never know!
I want to start running, but every time I try to run my body/legs are killing me the next day. What am I doing wrong?- Running is a different animal. If performed wrong it's straight up abuse due to the pounding nature. Our hips, knees, and back can be really wrecked if our form is off. Before hammering it on the treadmill, find a professional to look at your form. Then do a walk/run ratio. This can resemble something like this: Warm up 10 min on treadmill with brisk walk, then do a 2:4 ratio (2 min run easy, 4 min walk) for the duration of desired cardio. Skip a day and do something low impact such as eliptical, bike, or swimming. Then the following day you can keep that ratio or make it a 3:3. The key is to start slow and really allow your body to adjust to the new movement. Make small changes and you will be running all out before you know it! And staying healthy!
Favorite post dinner snack- This is such a tough topic. I wish I could tell people to eat well enough all day so they don't have cravings at night, but I'm human, I have them, and that's just plain not realistic. First I will tell you what NOT to eat. Avoid any and all carbs (unless you want a complex carb for the sake of performing well in an athletic endeavor in the morning, but that's a whole other topic) because if not used up, they turn to sugar and ultimately excess fat. Protein from animals is filling, yes, and feeds your muscles, but the hardest to digest which could throw off sleep pattern worst case scenario. So a veggie! Sigh....ugh, who on earth wants just that? Well give celery and almond butter a shot. Celery is virtually guiltless offering negative calories, and almond butter is a lower calorie and higher 'good fat' option than it's brother peanut butter. Plus it handles a bit of a sweet tooth. Have a salt tooth? Go for celery (or any green raw veggie for that matter) with some hummus (mashed garbanzo beans), but be careful to look at the sodium content in your particular brand. Last thing you want is to go to bed with your ring fitting tight!
Best way to avoid injuries- Become best friends with a yoga mat, stretching, and foam rolling. Our bodies aren't meant to take the constant abuse that is 'exercise' without some sort of rehabilitation. Foam rolling to break up scar tissue in muscles keeps fascia working at optimum capacity and helps prevent injury. Yoga and stretching is great for muscles, tendons, ligaments, and joints but more important it keeps 'body awareness' which also aids in injury prevention. Talk to a fitness professional about how to implement rehab into your routine.
How to stick to your goals- Make the 'process' of achieving goals part of the goal itself; i.e "To lose 10 lbs by the end of next month I'm going to get in 3 days a week of solid cooking of whole/nutritious foods." Having smaller goals within the large ultimate goal that are attainable, makes it so you have successes along the way which keeps adherence and positivity. Keep the small goals flowing strong and keep them in close range. We lose motivation if things are too far off and not applicable to life TODAY. Even having the small goal of just 'waking tomorrow at 6am' is hugely valid. Especially once completed because the world is yours after that!
Curb your cravings- Cravings don't exist just to ruin our day and sabotage our goals. They usually come for a biological reason. You must get to them before they get to you! For instance if it's the end of the day and you're dragging, you're probably craving some sort of 'up' snack better known as 'sugar.' If you're dragging having had solid rest, it's clear that your nutrition has been less than solid. You need to start the day off immediately with energy foods and snack appropriately along the way with nutrition that keeps you going. If you start with a slow burning, complex carb (like oatmeal) for breakfast and eat balanced small meals (lean protein and greens) with healthy snacks (almonds, trail mix, veggies to name a few), you will have the very best defense for keeping cravings at bay. If we eat every 2 to 3 hours small, snacksize meals, we never get truly 'hungry' which creates less room for cravings. Cravings are tricky and evil and take outsmarting. Plan well and prepare foods and you won't be vulnerable to their capture!
Common workout mistake- Using too much weight so people end up using momentum to perform the exercise instead of the actual intended muscle groups. I've seen it with nearly all exercises, not just one. For example if someone is doing bilateral bicep curls while standing and they're using too heavy of weight, they will lose form and depend on momentum. Once that happens they are usually swinging their hips forward and putting their lower back in real danger. On top of it, it's likely that the bicep muscles they thought they were working aren't actually doing a whole lot. The fix- get lighter weight and focus on the muscle groups you want to work. Make those and only those move the weight in a controlled manner and the results will triple the momentum method.
Change up the workout- Today there's very little style of exercise that you can't find in an LVAC class. Ask someone about the desired 'type' of exercise you're seeking be it cardio, strength, or rehab based. Then keep an open mind and experiment with some classes. If you've always been a 'strength' person, it's likely you have some scar tissue in your muscles and would hugely benefit from some yoga, pilates, or stretching classes. If you're stuck in cardio world, you likely have a strength imbalance which can leave you vulnerable for injury so a body pump or bootcamp class could be a great asset. If you're bored with traditional classes, there's so many class 'combos' being born like 'body flow' which combines strength and yoga or 'water zumba' which combines dance with the rehabilitative aspects of water. Drag your friends with you to unknown classes or don't be scared to test your luck with a trainer you've always admired and try to get a free workout out of them, you never know!
I want to start running, but every time I try to run my body/legs are killing me the next day. What am I doing wrong?- Running is a different animal. If performed wrong it's straight up abuse due to the pounding nature. Our hips, knees, and back can be really wrecked if our form is off. Before hammering it on the treadmill, find a professional to look at your form. Then do a walk/run ratio. This can resemble something like this: Warm up 10 min on treadmill with brisk walk, then do a 2:4 ratio (2 min run easy, 4 min walk) for the duration of desired cardio. Skip a day and do something low impact such as eliptical, bike, or swimming. Then the following day you can keep that ratio or make it a 3:3. The key is to start slow and really allow your body to adjust to the new movement. Make small changes and you will be running all out before you know it! And staying healthy!
Favorite post dinner snack- This is such a tough topic. I wish I could tell people to eat well enough all day so they don't have cravings at night, but I'm human, I have them, and that's just plain not realistic. First I will tell you what NOT to eat. Avoid any and all carbs (unless you want a complex carb for the sake of performing well in an athletic endeavor in the morning, but that's a whole other topic) because if not used up, they turn to sugar and ultimately excess fat. Protein from animals is filling, yes, and feeds your muscles, but the hardest to digest which could throw off sleep pattern worst case scenario. So a veggie! Sigh....ugh, who on earth wants just that? Well give celery and almond butter a shot. Celery is virtually guiltless offering negative calories, and almond butter is a lower calorie and higher 'good fat' option than it's brother peanut butter. Plus it handles a bit of a sweet tooth. Have a salt tooth? Go for celery (or any green raw veggie for that matter) with some hummus (mashed garbanzo beans), but be careful to look at the sodium content in your particular brand. Last thing you want is to go to bed with your ring fitting tight!
Monday, October 31, 2011
Spinach Pie Corehore style....comforting yet handles business!
Okay everyone,
You've heard me brag about my spinach pie (originally my Mother's recipe which to her dismay I altered a LOT) and it's time you all were able to experience the truth that COMFORT FOOD CAN ALSO BE GREAT FOR YOU!
Before I give you the list of ingredients and directions, it's important that all you Type-A-by-the-book-instruction people understand that, that's NOT how this recipe works. Like my training and life in general, this dish is thrown together in the most wreckless, passionate, yet loving way to get EXACTLY what we want out of our lives and food. I will give you the basics, but YOU will make it your own. As in a fit life, I can't give everyone the one-size-fits-all plan. Nor with food for that matter so have fun with this and make it taste good to you so you will eat it all the time.
INGREDIENTS (every single one is good for you!)
-4 bags frozen spinach (for about 2 pies or one big one) thawed and drained
-Enough chopped or minced garlic to smell like it for a year
-Same with chopped onions
-Palm size serving of a super hot pepper like habanero or serrano chopped very small. Green chile would be -excellent, too!
-About one cup of Garbanzo flour. Yes, Garbanzo! It's gluten free and high in protein! Super food!
-About 2 cups of plain soy or almond milk
-About 1 cup of low sodium chicken or veggie stock
-Tons of fresh ground pepper
-Palm size serving of goat or feta cheese (optional for lactose intolerant folks. You can do a soy crumbled cheese, too)
-1 or 2 packages of turkey bacon chopped into small squares (optional as well for vegetarians. For an alternative protein source add a cup of lentils already made. You can also do a soy meat of some sort if you like).
-4 eggs for one pie, 8 eggs for 2 pies
-just enough olive oil to sautee hard ingredients
BASIC DIRECTIONS....AGAIN, MAKE IT YOUR OWN!
In a large pan with olive oil, sautee garlic onions peppers long enough to brown the garlic.
Make sure the heat is pretty high and add turkey bacon. Sautee til edges become a bit crisp
Lower heat and add spinach
Sautee til it's hot all the way through then add cheese
Continue stirring
In a seperate bowl, mix the garbanzo flour, eggs, soy milk, stock, pepper, and any other seasoning desired.
The consistency should be like really thin pancake batter with no lumps
Add liquids or flour as needed to get the right consistency
In 1 or 2 greased baking dishes, add spinach mixture. It should be 1 to 1.5 inches deep
Pour wet mixture all over spinach mixture
The wet mixture is what holds pie together so stick a fork through it all over to ensure it seeps to bottom.
Put in preheated oven at 375 degrees for 30 to 40 min depending on your oven. For a little extra texture on the top, broil for 5 min at the end.
....wait for it....
Let it sit for 5 to 10 min
Cut into squares
Enjoy!
Super nutritious, super good for you, super satisfying.
I've always wanted to, but never have, added dried cranberries. Do that for a great flavor contrast then bring some to the gym for me.
Love you all!
Nancy
You've heard me brag about my spinach pie (originally my Mother's recipe which to her dismay I altered a LOT) and it's time you all were able to experience the truth that COMFORT FOOD CAN ALSO BE GREAT FOR YOU!
Before I give you the list of ingredients and directions, it's important that all you Type-A-by-the-book-instruction people understand that, that's NOT how this recipe works. Like my training and life in general, this dish is thrown together in the most wreckless, passionate, yet loving way to get EXACTLY what we want out of our lives and food. I will give you the basics, but YOU will make it your own. As in a fit life, I can't give everyone the one-size-fits-all plan. Nor with food for that matter so have fun with this and make it taste good to you so you will eat it all the time.
INGREDIENTS (every single one is good for you!)
-4 bags frozen spinach (for about 2 pies or one big one) thawed and drained
-Enough chopped or minced garlic to smell like it for a year
-Same with chopped onions
-Palm size serving of a super hot pepper like habanero or serrano chopped very small. Green chile would be -excellent, too!
-About one cup of Garbanzo flour. Yes, Garbanzo! It's gluten free and high in protein! Super food!
-About 2 cups of plain soy or almond milk
-About 1 cup of low sodium chicken or veggie stock
-Tons of fresh ground pepper
-Palm size serving of goat or feta cheese (optional for lactose intolerant folks. You can do a soy crumbled cheese, too)
-1 or 2 packages of turkey bacon chopped into small squares (optional as well for vegetarians. For an alternative protein source add a cup of lentils already made. You can also do a soy meat of some sort if you like).
-4 eggs for one pie, 8 eggs for 2 pies
-just enough olive oil to sautee hard ingredients
BASIC DIRECTIONS....AGAIN, MAKE IT YOUR OWN!
In a large pan with olive oil, sautee garlic onions peppers long enough to brown the garlic.
Make sure the heat is pretty high and add turkey bacon. Sautee til edges become a bit crisp
Lower heat and add spinach
Sautee til it's hot all the way through then add cheese
Continue stirring
In a seperate bowl, mix the garbanzo flour, eggs, soy milk, stock, pepper, and any other seasoning desired.
The consistency should be like really thin pancake batter with no lumps
Add liquids or flour as needed to get the right consistency
In 1 or 2 greased baking dishes, add spinach mixture. It should be 1 to 1.5 inches deep
Pour wet mixture all over spinach mixture
The wet mixture is what holds pie together so stick a fork through it all over to ensure it seeps to bottom.
Put in preheated oven at 375 degrees for 30 to 40 min depending on your oven. For a little extra texture on the top, broil for 5 min at the end.
....wait for it....
Let it sit for 5 to 10 min
Cut into squares
Enjoy!
Super nutritious, super good for you, super satisfying.
I've always wanted to, but never have, added dried cranberries. Do that for a great flavor contrast then bring some to the gym for me.
Love you all!
Nancy
Sunday, October 23, 2011
New Chickpea and Tuna recipe from Felicia Gassen!
I absolutely LOVE harassing Felicia for cooking tips and her response to "What are you making for dinner tonight?" My beautiful client is not only a mad woman in the gym, but with a knife and camera as well. Just look at this recipe complimented by her amazing photography! Thanks Felicia!
Recipe: Chickpea and Tuna Salad
This is a quick and easy lunch or anytime recipe with items I keep in my pantry.Ingredients
1 15 oz can garbanzo beans (chickpeas), drained1/4 cup red onion, finely chopped
1 small chili pepper, finely diced, seeds removed (optional)
1 clove garlic; finely chopped
2 tablespoon parsley, finely chopped
1 tablespoon lemon juice
1 pinch salt
1 pinch black pepper
1 5 oz can tuna packed in olive oil, oil reserved*
2 medium tomatoes; chopped or 1/2 pint cherry tomatoes halved
Directions
In a medium sized bowl, combine the chickpeas, onion, garlic, and parsley. Add the lemon juice, half the reserved oil from the tuna, salt and pepper and toss to combine.Flake the tuna into large chunks and add it to the salad along with the tomatoes. Toss gently to blend.
This salad is great stuffed into a whole wheat pita pocket or on top of salad greens. You can serve it chilled or at room temperature.
*if you prefer to save calories with tuna packed in spring water, you may used a tablespoon of olive oil instead of oil from tuna.
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Saturday, October 22, 2011
PMS in athletic women. Help me!
There has to be a cure for PMS. Forget Midol and madcow exercising. I mean a real end to the monthly derailing of my life I call my period. Let's organize a 5k in an effort to raise research money for the brutal 'cycle' of hazardous feminine changes. I'm positive that a majority of the female population would participate. Not to mention their innocent male counterparts of whom I'm sure are anxious to be rid of being hated for no real reason outside of the calendar. (Please don't think I'm belittling REAL diseases worthy of serious research. Cancer patients would kill to only have PMS to worry about, I'm well aware).
All women have very different hormonal changes and deal with them in all sorts of interesting ways. Truth of the matter is, discussion of such a topic for some is almost taboo and highly personal. Being that those two boundaries are two of my favorite lines to toe while getting to know the people who invite me into their lives for training, I find PMS to be absolutely fascinating. Speaking from a performance perspective, I've found hormonal changes to be one of the biggest challeges in my endurance training. I'd like to know the experiences and remedies of my fellow ladies of hard work. What happens to you? How do you deal? How do we own the road one day, then just tying our run shoes the next warrants wanting to sleep for about a week? Indeed there is a beautiful purpose and function around our cycles for which I'm very grateful. But for women that race triathlons or endure tough workouts, I must ask if you find yourself saying 'thank you' to nature when you're asked to be at peak performance during a period that makes just getting out of bed the single toughest athletic endeavor ever pursued.
Today I swam in mud. Which was the same pool in which I always swim. The same in which I normally feel great. The same in which I hate to exit because I find swimming restorative and rejuventing. But not today. Today the mud water sucked my usual streamline body about 3 feet below the surface and denied my limbs the ability to adhere to any kind of economical rhythm. Just floundering. My bloated frame half swam and half sank across the pool in twice the amount of usual time with triple the effort.
The night before I slept 8 hours like I was dead. I normally function impeccably off 5 or 6, but this 8 felt only like a catnap after having been up for days and marathon running nonstop. All the sleep in the world complimented by a caffeine cocktail wouldn't have kept me from drowning in the energy suckhole. Waking up tired and looking ahead to a 10 hour work day then chasing a 4 year old with some sort of workout in there can make even the best motivationalists surrender to shut-eye with no hesitation.
And to add the final toppings to the PMS pizza powerful enough to make me, well....nap because I'm too tired to continue griping about it; is the buffet of terrible food I crave. Give me salt or give me death. Now sugar becuase I'm tired. Pick your absolute favorite food vice then multiply a normal serving of it by 12. That's what I need to feel even remotely close to satiating the endless hunger. How am I supposed to stay at race weight feeling perpetually as though I've never had any food in my life?
So why am I spending all this precious typing time just, well, bitching? I promise I of all people feel so blessed to be a woman and thank my body in all it's behaviors daily. I just want some answers. I know I'm not alone. I know other women ask much of their lives/athleticism performance wise and I want to know how you keep from drowning every month. Please give me some solid feedback outside taking a day off or ingesting enough caffeine to make an elephant tap dance. Becuase that won't work in my life.
Thank you for listening and for your honest feedback on the topic that quietly slips in each month and just LOVES to throw a wrench in a woman's performance world. Here's to our beautiful womanly bodies and all we do to keep them moving at top speed (I'm raising my brownies and nachos to cheers)!
All women have very different hormonal changes and deal with them in all sorts of interesting ways. Truth of the matter is, discussion of such a topic for some is almost taboo and highly personal. Being that those two boundaries are two of my favorite lines to toe while getting to know the people who invite me into their lives for training, I find PMS to be absolutely fascinating. Speaking from a performance perspective, I've found hormonal changes to be one of the biggest challeges in my endurance training. I'd like to know the experiences and remedies of my fellow ladies of hard work. What happens to you? How do you deal? How do we own the road one day, then just tying our run shoes the next warrants wanting to sleep for about a week? Indeed there is a beautiful purpose and function around our cycles for which I'm very grateful. But for women that race triathlons or endure tough workouts, I must ask if you find yourself saying 'thank you' to nature when you're asked to be at peak performance during a period that makes just getting out of bed the single toughest athletic endeavor ever pursued.
Today I swam in mud. Which was the same pool in which I always swim. The same in which I normally feel great. The same in which I hate to exit because I find swimming restorative and rejuventing. But not today. Today the mud water sucked my usual streamline body about 3 feet below the surface and denied my limbs the ability to adhere to any kind of economical rhythm. Just floundering. My bloated frame half swam and half sank across the pool in twice the amount of usual time with triple the effort.
The night before I slept 8 hours like I was dead. I normally function impeccably off 5 or 6, but this 8 felt only like a catnap after having been up for days and marathon running nonstop. All the sleep in the world complimented by a caffeine cocktail wouldn't have kept me from drowning in the energy suckhole. Waking up tired and looking ahead to a 10 hour work day then chasing a 4 year old with some sort of workout in there can make even the best motivationalists surrender to shut-eye with no hesitation.
And to add the final toppings to the PMS pizza powerful enough to make me, well....nap because I'm too tired to continue griping about it; is the buffet of terrible food I crave. Give me salt or give me death. Now sugar becuase I'm tired. Pick your absolute favorite food vice then multiply a normal serving of it by 12. That's what I need to feel even remotely close to satiating the endless hunger. How am I supposed to stay at race weight feeling perpetually as though I've never had any food in my life?
So why am I spending all this precious typing time just, well, bitching? I promise I of all people feel so blessed to be a woman and thank my body in all it's behaviors daily. I just want some answers. I know I'm not alone. I know other women ask much of their lives/athleticism performance wise and I want to know how you keep from drowning every month. Please give me some solid feedback outside taking a day off or ingesting enough caffeine to make an elephant tap dance. Becuase that won't work in my life.
Thank you for listening and for your honest feedback on the topic that quietly slips in each month and just LOVES to throw a wrench in a woman's performance world. Here's to our beautiful womanly bodies and all we do to keep them moving at top speed (I'm raising my brownies and nachos to cheers)!
Thursday, October 13, 2011
Sunday, October 9, 2011
Friday, October 7, 2011
Boys day at the spa
Wow. What a rough day at home. Mickey is giving Luke a quick boy pedi. Where's mine?
Tuesday, October 4, 2011
World Championship Triathlon uniform
These are the shorts Im wearing for World Championships!! I must have done something right in this wacky life. Thank you so much, everyone, for making this possible. It is YOU that keeps me going!
Sunday, October 2, 2011
Friday, September 30, 2011
Nancy's lentil rolls: A high protein vegetarian meal.....oh and DELICIOUS, too!
A plant based diet is a smart way around which to base your nutrition. You will take in a ton of fiber and antioxidants, naturally avoid saturated fat and sodium, manage your weight better, and have increased energy just to name a few of the benefits. The list is endless. When I enjoy a plant based meal I feel I've found the way of eating that's so fundamentally right! Eating food that's GROWN. So SIMPLE! That's where the real nutrition lies!
The difficulty in managing to be well rounded nutrition wise when eating plant based, is getting enough protein. Everyone has that veggie or vegan friend that just looks like they're about to crumble to the ground at any moment. It's likely due to not replacing the protein they need with things such as beans, quinoa, lentils, soy beans, tofu, and synthetic protein just to name a few.
Replacing proteins in a plant based diet deserves a blog all it's own. For now I will give you a place to start with a veritable veggie protein packed nibble of a recipe. MOST ASSUME THAT A VEGETARIAN MEAL TENDS NOT TO BE FILLING OR SATISFYING. THIS IS NOT THE CASE WITH LENTIL ROLLS! I CAN GUARANTEE THAT YOU WON'T FINISH YOUR PLATE, BUT YOU WILL WANT TO SO BADLY! The main ingredient is the Lentil. Look it up, it's packed with protein and fiber and preps so easily.
NANCY'S LENTIL ROLLS.
(Yes, they are mine now)
You will need: A bunch of brown rice, a bunch of lentils (not canned!), huge swiss chard leaves, a ton of garlic, some fresh peppers (I like habanero), onions, goat cheese (optional), spaghetti sauce (optional and you should make your own. I will blog that later), pepper, fresh basil.
Filling: Make the lentils and brown rice. Make a ton of it because they are great leftovers to add to anything. Chop onions, garlic, and peppers. Mix together rice, lentils (half and half or more lentils than rice), chopped onion, garlic, peppers, pepper in a large bowl. Then add just enough goat cheese to make it a bit creamy, but don't make this a cheese dish no matter how tempted you may be!
Wrapping: Cut the center line out of the biggest swiss chard leaves you found in the produce section. Take the long pieces and place them for 20 to 30 seconds in boiling water to soften them and make them better for wrapping.
Fill and wrap: Scoop heaping spoonfulls of the delicious mixture into the middle of the soft leaf. Roll it up into the most beautiful little veggie baby.
Getting way hungry: Place as many rolls as possible into a greased baking dish. Drizzle your sauce over the rolls, just DRIZZLE, don't drown it as the sauce will take from the flavor and perfection of rest of dish! Sprinkle just a tiny bit of goat cheese (optional) over the top and then take a picture of the beauty of which deserves to be in 'Food and Wine' magazine. I also sprinkled some more seasoning and added a few basil leaves, too at that point.
Bake at 375 for 10 to 20 min depending on your oven. At the end, broil for just a minute or so to create good texture.
Enjoy! Like all the other recipes I post, this one has room for adjustment and creativity. If you prepared it a different way and it was great, please tell me about it so I can share it with the corehore foodies!
Much love and good eating!
Nancy
The difficulty in managing to be well rounded nutrition wise when eating plant based, is getting enough protein. Everyone has that veggie or vegan friend that just looks like they're about to crumble to the ground at any moment. It's likely due to not replacing the protein they need with things such as beans, quinoa, lentils, soy beans, tofu, and synthetic protein just to name a few.
Replacing proteins in a plant based diet deserves a blog all it's own. For now I will give you a place to start with a veritable veggie protein packed nibble of a recipe. MOST ASSUME THAT A VEGETARIAN MEAL TENDS NOT TO BE FILLING OR SATISFYING. THIS IS NOT THE CASE WITH LENTIL ROLLS! I CAN GUARANTEE THAT YOU WON'T FINISH YOUR PLATE, BUT YOU WILL WANT TO SO BADLY! The main ingredient is the Lentil. Look it up, it's packed with protein and fiber and preps so easily.
NANCY'S LENTIL ROLLS.
(Yes, they are mine now)
You will need: A bunch of brown rice, a bunch of lentils (not canned!), huge swiss chard leaves, a ton of garlic, some fresh peppers (I like habanero), onions, goat cheese (optional), spaghetti sauce (optional and you should make your own. I will blog that later), pepper, fresh basil.
Filling: Make the lentils and brown rice. Make a ton of it because they are great leftovers to add to anything. Chop onions, garlic, and peppers. Mix together rice, lentils (half and half or more lentils than rice), chopped onion, garlic, peppers, pepper in a large bowl. Then add just enough goat cheese to make it a bit creamy, but don't make this a cheese dish no matter how tempted you may be!
Wrapping: Cut the center line out of the biggest swiss chard leaves you found in the produce section. Take the long pieces and place them for 20 to 30 seconds in boiling water to soften them and make them better for wrapping.
Fill and wrap: Scoop heaping spoonfulls of the delicious mixture into the middle of the soft leaf. Roll it up into the most beautiful little veggie baby.
Getting way hungry: Place as many rolls as possible into a greased baking dish. Drizzle your sauce over the rolls, just DRIZZLE, don't drown it as the sauce will take from the flavor and perfection of rest of dish! Sprinkle just a tiny bit of goat cheese (optional) over the top and then take a picture of the beauty of which deserves to be in 'Food and Wine' magazine. I also sprinkled some more seasoning and added a few basil leaves, too at that point.
Bake at 375 for 10 to 20 min depending on your oven. At the end, broil for just a minute or so to create good texture.
Enjoy! Like all the other recipes I post, this one has room for adjustment and creativity. If you prepared it a different way and it was great, please tell me about it so I can share it with the corehore foodies!
Much love and good eating!
Nancy
THIS IS HOW I GET MY TRAINING IN WITH MY SON...
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Tuesday, September 27, 2011
Toby 69 years young!
Hey everyone check out my client, Toby, 69 years young!
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Monday, September 26, 2011
Las Vegas Triathlon mayhem report. Thank you for keeping the local scene alive!
"I can't believe I actually just did that".......
Tomoko Miyazawa said that to me with bright eyes and exhausted body after our race. That's why we kill ourselves with this triathlon stuff....for that very moment. I won my Olympic distance race overall as well as my coach, Cyndee Platko having won the sprint distance overall, BUT!.....our moment of glory doesn't come even remotely close to being as satisfying as the look on Felicia Gassen's face coming into the finish line of her very first triathlon. Again....that's why we kill ourselves with all this triathlon stuff. My newby tri girls finished an athletic/emotional/physical/spiritual endeavor they NEVER imagined themselves finishing. Kudos to my brave souls! So, so proud of you!
On the seasoned triathlete scene, the day was on our side as well. In addition to Cyndee and I putting together a great race, Mickey placed first in his age group as well as our fav south american smart ass, Denny Silva. Cyndee's boyfriend, Michael Ratner, also placed 2nd in his age group. It is so wonderful to see my training family so to speak, who I see working harder at this multisport biz than even the pros, take home a much deserved win. I have many to thank for the push to the finish line, especially Kim and Michelle. Those two amazingly fast women made me work harder on chasing down some triathlete tail than the hungriest of competitive predators. (Sound a little dramatic and overkill? Well, it WAS a drama filled run!)
Often we triathletes get swept up in the narcissism of our 'placing' and 'splits', and we forget to give credit to that which we CANNOT function without.....OUR SUPPORTERS! There's nothing more valuable at a tri than a good support guy or gal. Cheering, helping, photos, and simply just being there makes our tri world go round. I heard SO much cheering from Tomoko's boyfriend and my dearest client, Victor Kastner. He gets first place in my book and trophy for 'best support guy ever'. Thank you so much. And thank you so much to all those that came and cheered and truly make local racing what it is.....a GREAT time.
Las Vegas triathlon is growing exponentially. I love that. I love that for the people I meet and lifestyle I get to retain. I love that because I can continue introducing people to 'their first race'. After all, if you can make it through a triathlon in this life.....you can make it through ANYTHING.
Thank you to everyone for not only the race support, but for continuing to keep corehore going and able to share these moments with people.
Much love,
Nancy
Tomoko Miyazawa said that to me with bright eyes and exhausted body after our race. That's why we kill ourselves with this triathlon stuff....for that very moment. I won my Olympic distance race overall as well as my coach, Cyndee Platko having won the sprint distance overall, BUT!.....our moment of glory doesn't come even remotely close to being as satisfying as the look on Felicia Gassen's face coming into the finish line of her very first triathlon. Again....that's why we kill ourselves with all this triathlon stuff. My newby tri girls finished an athletic/emotional/physical/spiritual endeavor they NEVER imagined themselves finishing. Kudos to my brave souls! So, so proud of you!
On the seasoned triathlete scene, the day was on our side as well. In addition to Cyndee and I putting together a great race, Mickey placed first in his age group as well as our fav south american smart ass, Denny Silva. Cyndee's boyfriend, Michael Ratner, also placed 2nd in his age group. It is so wonderful to see my training family so to speak, who I see working harder at this multisport biz than even the pros, take home a much deserved win. I have many to thank for the push to the finish line, especially Kim and Michelle. Those two amazingly fast women made me work harder on chasing down some triathlete tail than the hungriest of competitive predators. (Sound a little dramatic and overkill? Well, it WAS a drama filled run!)
Often we triathletes get swept up in the narcissism of our 'placing' and 'splits', and we forget to give credit to that which we CANNOT function without.....OUR SUPPORTERS! There's nothing more valuable at a tri than a good support guy or gal. Cheering, helping, photos, and simply just being there makes our tri world go round. I heard SO much cheering from Tomoko's boyfriend and my dearest client, Victor Kastner. He gets first place in my book and trophy for 'best support guy ever'. Thank you so much. And thank you so much to all those that came and cheered and truly make local racing what it is.....a GREAT time.
Las Vegas triathlon is growing exponentially. I love that. I love that for the people I meet and lifestyle I get to retain. I love that because I can continue introducing people to 'their first race'. After all, if you can make it through a triathlon in this life.....you can make it through ANYTHING.
Thank you to everyone for not only the race support, but for continuing to keep corehore going and able to share these moments with people.
Much love,
Nancy
Friday, September 23, 2011
Bill Possidente....59 years young!
Hey everyone. Check out this video of my loyal and most awesome client, Bill. 59 years old and still kickin ass!
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Wednesday, September 21, 2011
S***t we see at the gym, on the road, and in the pool. Seriously?!
Hey followers of the fit world, leaders of the locker room, and rulers of the road! Corehore Living has a new feature celebrating all the "s***t we see at the gym, on the road, and in the pool." EVERYONE has a story, I know it. And everyone therefor must share. I will spoon mine out to you nice and slow so you can take in every hilarious or downright ridiculous morsel. Nothing outside of my son's exploits or my clients' antics tickles me more than the human condition in all it's hilarity, disgust, and bizarre beauty....at the gym, in the pool, or on the road.
So you get a better idea of what to share, know that this is the stuff in this world that makes us smile and cringe all at once. That which we want to discuss, but never do for fear of sounding 'weird'. That which aids us in our own self reflection. And that which keeps us laughing and laughing all throughout a horrific workout. Bring it on folks, I'm counting on you! I will start this epic off right with.......
Banana Man.
It was a rainy September morning, which in Vegas heat is weird and provoked full moon like human behaviors. Or just Vegas like. Weather report said to watch out for hairy male drifters. My loyal client, Tomoko, and I were going over an ab exercise next to the windows looking out into the wet parking lot from the gym. A waving man attempting to get our attention succeeded and we both stopped the workout to assess more important things such as this man's attire: shirtless, shoeless with short jeanshorts and impressive pot belly. Upon finally receiving both our non-threatened (he didn't seem strong enough to break the glass without the belly getting hitting before his arms) and incredibly curious gazes, the shirtless rainman blew sweet kisses to us. We were utterly captivated in the most nauseating way possible. Having had us frozen under his spell that only the hairiest-marshmallow-with-toothpick-bodied-exhibitionist-raindancer man could, he reached behind his large circumference of a back as if to say, "wait....there's one more thing. Pick a hand little girl." It was then that he pulled out the ultimate finale to his performance from a wet plastic grocery bag. He waved that soggy brown spotted banana at us as though it were the ultimate diamond ring of the produce section sure to convince us to leave our spouses and run off into the wild wet Commercial Center sunset with him.
And then as quickly as my clients disappear to avoid my questioning after the workout hour, he vanished into the rain to pursue the other far off female windowsil loiterers. Just like that, the most creative pickup artist had exited my life. We were speechless other than Tomoko's innocent inquiry which was a direct reflection onto those with which I associate myself. She asked, "Do you train that guy?". No....but I sure wish I did.
So you get a better idea of what to share, know that this is the stuff in this world that makes us smile and cringe all at once. That which we want to discuss, but never do for fear of sounding 'weird'. That which aids us in our own self reflection. And that which keeps us laughing and laughing all throughout a horrific workout. Bring it on folks, I'm counting on you! I will start this epic off right with.......
Banana Man.
It was a rainy September morning, which in Vegas heat is weird and provoked full moon like human behaviors. Or just Vegas like. Weather report said to watch out for hairy male drifters. My loyal client, Tomoko, and I were going over an ab exercise next to the windows looking out into the wet parking lot from the gym. A waving man attempting to get our attention succeeded and we both stopped the workout to assess more important things such as this man's attire: shirtless, shoeless with short jeanshorts and impressive pot belly. Upon finally receiving both our non-threatened (he didn't seem strong enough to break the glass without the belly getting hitting before his arms) and incredibly curious gazes, the shirtless rainman blew sweet kisses to us. We were utterly captivated in the most nauseating way possible. Having had us frozen under his spell that only the hairiest-marshmallow-with-toothpick-bodied-exhibitionist-raindancer man could, he reached behind his large circumference of a back as if to say, "wait....there's one more thing. Pick a hand little girl." It was then that he pulled out the ultimate finale to his performance from a wet plastic grocery bag. He waved that soggy brown spotted banana at us as though it were the ultimate diamond ring of the produce section sure to convince us to leave our spouses and run off into the wild wet Commercial Center sunset with him.
And then as quickly as my clients disappear to avoid my questioning after the workout hour, he vanished into the rain to pursue the other far off female windowsil loiterers. Just like that, the most creative pickup artist had exited my life. We were speechless other than Tomoko's innocent inquiry which was a direct reflection onto those with which I associate myself. She asked, "Do you train that guy?". No....but I sure wish I did.
Tuesday, September 20, 2011
All this hard work...And I'm gaining!
Hey everyone, new victims and old corehore schoolers,
Recently one of my runners in our fabulous Rockin Runner group brought up an issue that may be relatable to many of you. He's embracing a new lifestyle as a 'distance runner', but these principles could be applied to ANY form of new exercise and it's results. It's tougn not to get where you want physically, immediately. Especially when you're literally working your butt off and sacrificing a lot in the name of wellness.
Probably one of the toughest challenges I face when coaching beginner endurance athletes and new gym rats is answering this question, "How is it that I'm doing all this exercise and not losing weight? Or worse....I'm GAINING!" Let me break down what's happening.
Number one, you've taken on a new form of exercise that is very collectively demanding, but initially isn't necessarily a SUPER calorie burner. But it certainly feels like it! Chances are when we're through with our workout, we overeat what we've actually burned. This is okay since we're still making our metabolism more efficient, but it doesn't aid in weight loss. But don't be discouraged because your metabolism WILL catch up and soon you will be a veritable machine. The thing is, is that it takes longer than we like. BUT! This is the type of weight loss that stays.
Another weight gain reason is the new muscle you're packing on. We have to gain muscle in order to change our composition in our bodies (which is ultimately more important than weight loss). Muscle and metabolism go hand in hand. Most gain muscle before they lose weight. With that said, a small gain in the beginning of a program, as long as you're eating reasonably, is a good thing.
The last and often most overlooked reason for not losing weight in your first season is the simple fact that like I've mentioned before, running is abuse. After a long run, we have one large injury all over our body. What does our body do when it's injured? It swells with protective water. Everyone is different with water retention. I retain water just by thinking about it. It's both good and bad as you at least know your body is responding in a protective natural way, but you're just plain heavier and uncomfortable.
I will assure you that this is all temporary, and if you stick with it, you will watch your body change in the most amazing way. The difference in my body from season one to today is unbelievable. It took a while, but boy my body's not going back! And neither will yours if you give it the gift of time and impeccable care!
Thank you so much for all your hard work! You will see the results you want and in the meantime....ENJOY THE PROCESS!
Much love,
Nancy
Recently one of my runners in our fabulous Rockin Runner group brought up an issue that may be relatable to many of you. He's embracing a new lifestyle as a 'distance runner', but these principles could be applied to ANY form of new exercise and it's results. It's tougn not to get where you want physically, immediately. Especially when you're literally working your butt off and sacrificing a lot in the name of wellness.
Probably one of the toughest challenges I face when coaching beginner endurance athletes and new gym rats is answering this question, "How is it that I'm doing all this exercise and not losing weight? Or worse....I'm GAINING!" Let me break down what's happening.
Number one, you've taken on a new form of exercise that is very collectively demanding, but initially isn't necessarily a SUPER calorie burner. But it certainly feels like it! Chances are when we're through with our workout, we overeat what we've actually burned. This is okay since we're still making our metabolism more efficient, but it doesn't aid in weight loss. But don't be discouraged because your metabolism WILL catch up and soon you will be a veritable machine. The thing is, is that it takes longer than we like. BUT! This is the type of weight loss that stays.
Another weight gain reason is the new muscle you're packing on. We have to gain muscle in order to change our composition in our bodies (which is ultimately more important than weight loss). Muscle and metabolism go hand in hand. Most gain muscle before they lose weight. With that said, a small gain in the beginning of a program, as long as you're eating reasonably, is a good thing.
The last and often most overlooked reason for not losing weight in your first season is the simple fact that like I've mentioned before, running is abuse. After a long run, we have one large injury all over our body. What does our body do when it's injured? It swells with protective water. Everyone is different with water retention. I retain water just by thinking about it. It's both good and bad as you at least know your body is responding in a protective natural way, but you're just plain heavier and uncomfortable.
I will assure you that this is all temporary, and if you stick with it, you will watch your body change in the most amazing way. The difference in my body from season one to today is unbelievable. It took a while, but boy my body's not going back! And neither will yours if you give it the gift of time and impeccable care!
Thank you so much for all your hard work! You will see the results you want and in the meantime....ENJOY THE PROCESS!
Much love,
Nancy
Tuesday, September 13, 2011
Sunday, September 4, 2011
Pain on top of pain.
My client nearly hit me in the face with a weight the other day. It certainly wasn't deliberate. I was just in anger's path. Two days prior I watched another client/friend nearly run the belt off the treadmill. I'm not sure from what she was running. But whatever proverbial monster lurked behind her seemed to be far more of a menace than any treadmill repurcussions. Whether she could walk right for 8 days or not.
I of all people can relate to the need to hammer away at a workout in an attempt to numb emotional pain. I've used weight training to go punch for punch with some pent up aggression or I've been known to run myself too tired to worry about life's trials. I'm not afraid to admit it. Especially now that I'm over it.
I'm over it because I had a major protester during my anaesthesizing workout routines in the 'pain cave'....my body. My body had no say in this. My body got jipped. My body ironically was the thing that wasn't feeling at all 'good' from the attempt to finally feel 'good.' No. It just got beat up. Just like any drug, the masking of pain was temporary.
Please, please don't think I'm discouraging anyone from embracing a workout like therapy. I know it's my therapy, my best friend, and utter constant in my life. It's just important to know that your body must be compensated for all the work (abuse) it's been taking on for the sake of giving your head a few fresh endorphins. Pay it with good nutrition, plenty of rest, and all forms of rehabilitation. This is the only way it will continue to serve you through all the pain our lives may deliver.
I of all people can relate to the need to hammer away at a workout in an attempt to numb emotional pain. I've used weight training to go punch for punch with some pent up aggression or I've been known to run myself too tired to worry about life's trials. I'm not afraid to admit it. Especially now that I'm over it.
I'm over it because I had a major protester during my anaesthesizing workout routines in the 'pain cave'....my body. My body had no say in this. My body got jipped. My body ironically was the thing that wasn't feeling at all 'good' from the attempt to finally feel 'good.' No. It just got beat up. Just like any drug, the masking of pain was temporary.
Please, please don't think I'm discouraging anyone from embracing a workout like therapy. I know it's my therapy, my best friend, and utter constant in my life. It's just important to know that your body must be compensated for all the work (abuse) it's been taking on for the sake of giving your head a few fresh endorphins. Pay it with good nutrition, plenty of rest, and all forms of rehabilitation. This is the only way it will continue to serve you through all the pain our lives may deliver.
Monday, August 22, 2011
Holy crap! Luke ate it! And it was healthy! Try it on your kid.
Contrary to the beliefs of my clients.....I struggle with my diet. I'm always trying to find ways out of cooking and shortcuts though I know more than most, the basis of good nutrition is solid whole food eating. Sigh....at least I LIKE the taste of vegetables.
When my son turned three, his birthday age represented the number of foods (if that's what you call it) he would eat. Only eat. Veggies are not included. And so daily upon returning home from fitness projects, bears the cute little face of the hardest challenge I've ever trained: Luke's eating.
I juiced his veggies for a year. That stopped when I wanted a life at home back. I supplement and lie. Protein powders and "it's a chicken treat" for a piece of fish. I almost got him to eat a kale chip which would have made mama do a back flip and happily see my chiro.
But I did have a recent triumph!! Luke LOVES popsicles. He loves the eating process and the fact that they're portable more than anything. So I decided to make one for him. Frantically searching for the popsicle molds in the store, super savvy price matcher Mickey, suggested I just use a dixie cup and plastic spoon. The plan was getting even better.
Greek yogurt has a TON of protein so I mixed some of that with Whole Foods 365 Kids veggie powder. A little bit of agave and super small ripped up kale and I set the deceiving cicles of mama love in the freezer. Wait.
Luke loves to open the freezer 20 times a day even though we haven't been to the store to see if magic ice cream appears. It did. He froze himself when he saw it and looked at me. I played it cool. If TOO anxious Luke knows there's something green involved so I pretended like he couldn't have it and they were mine. I allowed him one if he put his toys away.
He ripped that sucker out of my hand and disappeared so fast I signed him up for track. I followed, dying with anticipation. Crap, he saw me! He took another discerning look at his home made and now questionable frozen snack. Then he looked at me. He watched my every move as he stuck out two millimeters of his tongue for a sample. Then came the full monty sugar craving, 3 food eating only, loud mouth.....he ate it!! Kale, veggie powder, and protein down the hatch!!
When my son turned three, his birthday age represented the number of foods (if that's what you call it) he would eat. Only eat. Veggies are not included. And so daily upon returning home from fitness projects, bears the cute little face of the hardest challenge I've ever trained: Luke's eating.
I juiced his veggies for a year. That stopped when I wanted a life at home back. I supplement and lie. Protein powders and "it's a chicken treat" for a piece of fish. I almost got him to eat a kale chip which would have made mama do a back flip and happily see my chiro.
But I did have a recent triumph!! Luke LOVES popsicles. He loves the eating process and the fact that they're portable more than anything. So I decided to make one for him. Frantically searching for the popsicle molds in the store, super savvy price matcher Mickey, suggested I just use a dixie cup and plastic spoon. The plan was getting even better.
Greek yogurt has a TON of protein so I mixed some of that with Whole Foods 365 Kids veggie powder. A little bit of agave and super small ripped up kale and I set the deceiving cicles of mama love in the freezer. Wait.
Luke loves to open the freezer 20 times a day even though we haven't been to the store to see if magic ice cream appears. It did. He froze himself when he saw it and looked at me. I played it cool. If TOO anxious Luke knows there's something green involved so I pretended like he couldn't have it and they were mine. I allowed him one if he put his toys away.
He ripped that sucker out of my hand and disappeared so fast I signed him up for track. I followed, dying with anticipation. Crap, he saw me! He took another discerning look at his home made and now questionable frozen snack. Then he looked at me. He watched my every move as he stuck out two millimeters of his tongue for a sample. Then came the full monty sugar craving, 3 food eating only, loud mouth.....he ate it!! Kale, veggie powder, and protein down the hatch!!
Golfing with Mike at Callaway!
It took 2 seconds for me to become addicted.....nothing satisfies like the WHACK of a golf ball, boy!
My son and I had our very first golf lesson with Mike the golf pro at Callaway Golf next to Town Square and my son and I now are also pros. Or so how I see it. Pros such as myself can actually HIT the ball now and understand the biomechanics and beauty of sending that sucker fly. Pros such as my 4 year old, Luke, keep their attention on the golf task at hand for more than 6 seconds and hold the instructor's hand (Mike his new best friend) on the way to getting the next set of clubs.
Mike is magic. His instruction is impeccably fueled by: Patience, kindness, humility, and flexibility. I watched closely as Mike introduced my son to his new way to hit something (oh great). He immediately figured out that there's only so much info Luke can take before he does his own thing. So Mike let him. And I held myself down to the bench in an attempt to keep my micromanaging self from running up to my son and making his feet "straight" and hands "one on top." The result of Mike's flexibilty and Luke's creative style made for what I thought was the impossible: Luke engaged in something relatively organized while taking instruction.....and liking it. He can't wait for his next lesson with "his Mike."
And I can't wait to hit that thing again and give being a golf pro a try. Or at least use it as a focus/meditational tool. I can sincerely tell you that while focusing on all the moons and stars that are your biomechanics that need to align before you make that undeniably satisfying ball/club contact; I'm not thinking about any other garbage in my life. I'm addicted. And I'd like to share it with you.
Call or email Mike for your lesson. He's amazing. If you're interested we can maybe work out a group lesson. You can laugh how I'm soooooo out of my gym/triathlon element and the farthest thing from a pro (self proclaimed) and how I cheer myself on even for the crappiest hit that rolls along the ground. Mike 702 578 7270 canmdgolf@gmail.com.
My son and I had our very first golf lesson with Mike the golf pro at Callaway Golf next to Town Square and my son and I now are also pros. Or so how I see it. Pros such as myself can actually HIT the ball now and understand the biomechanics and beauty of sending that sucker fly. Pros such as my 4 year old, Luke, keep their attention on the golf task at hand for more than 6 seconds and hold the instructor's hand (Mike his new best friend) on the way to getting the next set of clubs.
Mike is magic. His instruction is impeccably fueled by: Patience, kindness, humility, and flexibility. I watched closely as Mike introduced my son to his new way to hit something (oh great). He immediately figured out that there's only so much info Luke can take before he does his own thing. So Mike let him. And I held myself down to the bench in an attempt to keep my micromanaging self from running up to my son and making his feet "straight" and hands "one on top." The result of Mike's flexibilty and Luke's creative style made for what I thought was the impossible: Luke engaged in something relatively organized while taking instruction.....and liking it. He can't wait for his next lesson with "his Mike."
And I can't wait to hit that thing again and give being a golf pro a try. Or at least use it as a focus/meditational tool. I can sincerely tell you that while focusing on all the moons and stars that are your biomechanics that need to align before you make that undeniably satisfying ball/club contact; I'm not thinking about any other garbage in my life. I'm addicted. And I'd like to share it with you.
Call or email Mike for your lesson. He's amazing. If you're interested we can maybe work out a group lesson. You can laugh how I'm soooooo out of my gym/triathlon element and the farthest thing from a pro (self proclaimed) and how I cheer myself on even for the crappiest hit that rolls along the ground. Mike 702 578 7270 canmdgolf@gmail.com.
9/11. A hot run monument.
I hate that the show "Rescue Me" was cancelled. I hate it not only because the character development was brilliant and the content/acting utterly amazing, but I hate that it was cancelled because it was a television monument of sorts for moment in history when time stood still: September 11th.
So now one of the ways we remembered that day is gone and so is my view of Dennis Leary....crap.
Two days ago we turned off the T.V and went to bed. Mickey and I had a long bike and run in the morning and if we didn't get up at my usual ungodly hour, we were good as triathlete rotisserie. The ride was hot as Lakeshore Dr can deliver in August, and the run, well.....the edges of the road wavered and the souls of my shoes stuck. Not to mention our own very souls were pretty tired.
All you could hear was the breathing when we ran. We didn't speak. Without words we dually noted how the breeze had stopped and our backs were engulfed in heat. It was inescapable. Unless we kept running. Which we did. And we escaped.
For every tough training and race, I try to think of something strong to pull me through. My son, cancer survivors, a story of triumph, anything. I try to give it a purpose instead of taking it personally. After Mickey and I crawled away from the veritable flames and into our car, we drove by another crazy person running along the road, whom Mickey knew, to see if he needed water. They chatted for a while about how difficult it's been to stay motivated during the end of the season for the long races. Mickey mentioned, "I know it sounds weird, but one of the only things that gets me off the couch to train for World's is the fact that it's on 9/11." Not weird at all, actually.
It then occurred to me that my hot run had it's purpose. It was a moving monument. I will suffer a short, meaningless period to remember the lives/families that DIDN'T escape and honor their courage.
I hope everyone can find their simple monument. Then share it. So we can remember.
So now one of the ways we remembered that day is gone and so is my view of Dennis Leary....crap.
Two days ago we turned off the T.V and went to bed. Mickey and I had a long bike and run in the morning and if we didn't get up at my usual ungodly hour, we were good as triathlete rotisserie. The ride was hot as Lakeshore Dr can deliver in August, and the run, well.....the edges of the road wavered and the souls of my shoes stuck. Not to mention our own very souls were pretty tired.
All you could hear was the breathing when we ran. We didn't speak. Without words we dually noted how the breeze had stopped and our backs were engulfed in heat. It was inescapable. Unless we kept running. Which we did. And we escaped.
For every tough training and race, I try to think of something strong to pull me through. My son, cancer survivors, a story of triumph, anything. I try to give it a purpose instead of taking it personally. After Mickey and I crawled away from the veritable flames and into our car, we drove by another crazy person running along the road, whom Mickey knew, to see if he needed water. They chatted for a while about how difficult it's been to stay motivated during the end of the season for the long races. Mickey mentioned, "I know it sounds weird, but one of the only things that gets me off the couch to train for World's is the fact that it's on 9/11." Not weird at all, actually.
It then occurred to me that my hot run had it's purpose. It was a moving monument. I will suffer a short, meaningless period to remember the lives/families that DIDN'T escape and honor their courage.
I hope everyone can find their simple monument. Then share it. So we can remember.
Friday, August 19, 2011
How to make fitness stick
The birth and death of the fitness conviction usually goes a little something like this:
-Set the intention. Gym everyday! Lose 20 lbs in a week!
-Day 1. Early rise, gym, feelin' great.
-Day 2. Same. But a half hour later.
-Day 3. "I will change up my schedule and go tomorrow."
-Day 4. Didn't go.
-Day 5. Eat crap. "It's okay cause I'm going to get BACK into my gym routine."
-Day 6. Planning to repeat day 1. "I did after all, pay my trainer!"
The pattern can grip your life, consume your conscience like no other and be utterly paralyzing. Why can't I get fit and keep adding wellness routines to my life? Why can't I wake up in the morning? Why does this seem to be so easy for everyone else and not me?
Few things make me happier than giving the answer to these questions (Simple acts of love and exploit from my 4 year old are the biggest competition). The solution to fit woes is totally simple to understand, but challenging to fully embrace. When most are motivated to change their lifestyle, they immediately associate exercise or good eating routines with something 'extra' in their day. Possibly even a 'frivolous' way to spend time. This couldn't be farther from the truth. When it comes to wellness, all ELSE is frivolous. It's time to categorize exercise and eating right with survival necessities eating/sleeping/shelter/family care. You have time for that!
How do you plan your daily life i.e work, childcare, home responsibilities, etc? How do you plan all the things that make your life continue? Well that's exactly the same manner in which you must schedule your fitness routine. It is not extra. It is not a big deal. It is not something special. It is not something difficult. It is not something easy. It is not something for which you need to be 'mentally and emotionally prepared'. It does not define you. IT IS AN AVERAGE, DAILY ROUTINE TO WHICH YOU MUST STICK JUST LIKE ALL THE OTHER MEDIAL YET UTTERLY IMPORTANT TASKS IN YOUR DAY.
Now.....what's your schedule look like?
-Set the intention. Gym everyday! Lose 20 lbs in a week!
-Day 1. Early rise, gym, feelin' great.
-Day 2. Same. But a half hour later.
-Day 3. "I will change up my schedule and go tomorrow."
-Day 4. Didn't go.
-Day 5. Eat crap. "It's okay cause I'm going to get BACK into my gym routine."
-Day 6. Planning to repeat day 1. "I did after all, pay my trainer!"
The pattern can grip your life, consume your conscience like no other and be utterly paralyzing. Why can't I get fit and keep adding wellness routines to my life? Why can't I wake up in the morning? Why does this seem to be so easy for everyone else and not me?
Few things make me happier than giving the answer to these questions (Simple acts of love and exploit from my 4 year old are the biggest competition). The solution to fit woes is totally simple to understand, but challenging to fully embrace. When most are motivated to change their lifestyle, they immediately associate exercise or good eating routines with something 'extra' in their day. Possibly even a 'frivolous' way to spend time. This couldn't be farther from the truth. When it comes to wellness, all ELSE is frivolous. It's time to categorize exercise and eating right with survival necessities eating/sleeping/shelter/family care. You have time for that!
How do you plan your daily life i.e work, childcare, home responsibilities, etc? How do you plan all the things that make your life continue? Well that's exactly the same manner in which you must schedule your fitness routine. It is not extra. It is not a big deal. It is not something special. It is not something difficult. It is not something easy. It is not something for which you need to be 'mentally and emotionally prepared'. It does not define you. IT IS AN AVERAGE, DAILY ROUTINE TO WHICH YOU MUST STICK JUST LIKE ALL THE OTHER MEDIAL YET UTTERLY IMPORTANT TASKS IN YOUR DAY.
Now.....what's your schedule look like?
Wednesday, August 3, 2011
Hey it's ok to have more than a handful of THESE chips!
When it comes to veggies, Kale is king. A veritable superfood, Kale handles business in our bodies. The problem- not everyone's palate appreciates the flavor or especially the texture.
But this recipe really uses that paper plate like texture and fascilitates the ability to ingest the healthiest snack wherever, whenever. Kale chips! Not only healthy and delicious, but SUPER CHEAP!
Ingredients: Kale ripped up into chip size. Olive oil. Seasonings such as garlic, pepper, anything salt free such as Mrs. Dash, chili powder, or any flavors you desire. You can even do sweet combinations like cinnamon and Stevia if you're looking to get your kids to snack on something healthy!
Process: place kale pieces and olive oil plus desired seasonings into large mixing bowl. Make sure all pieces are evenly covered with oil and seasonings. Place on baking sheet and bake at 400+ degrees for 10 min max. Depending on your oven's heat, you may just broil them for 5 min or so. They should be super crispy. WATCH THEM CLOSELY BECAUSE ITS SUPER EASY TO BURN THEM! I burn a batch every time it seems so hopefully you will do better than me.
Leave them out for half a day before bagging to ensure they're dried and crispy. Then take them on the road and please.....enjoy more than one!
Love Nancy
But this recipe really uses that paper plate like texture and fascilitates the ability to ingest the healthiest snack wherever, whenever. Kale chips! Not only healthy and delicious, but SUPER CHEAP!
Ingredients: Kale ripped up into chip size. Olive oil. Seasonings such as garlic, pepper, anything salt free such as Mrs. Dash, chili powder, or any flavors you desire. You can even do sweet combinations like cinnamon and Stevia if you're looking to get your kids to snack on something healthy!
Process: place kale pieces and olive oil plus desired seasonings into large mixing bowl. Make sure all pieces are evenly covered with oil and seasonings. Place on baking sheet and bake at 400+ degrees for 10 min max. Depending on your oven's heat, you may just broil them for 5 min or so. They should be super crispy. WATCH THEM CLOSELY BECAUSE ITS SUPER EASY TO BURN THEM! I burn a batch every time it seems so hopefully you will do better than me.
Leave them out for half a day before bagging to ensure they're dried and crispy. Then take them on the road and please.....enjoy more than one!
Love Nancy
Published with Blogger-droid v1.7.4
Wednesday, July 6, 2011
childhood wisdom
This morning at 430 my beautiful 4yr old son looked at the storm lit sky and said 'Mama, let's go chase the lightning and catch the stars'.
I think we should all start the day with such aspirations....and I will certainly take him up on his brilliant idea.
I think we should all start the day with such aspirations....and I will certainly take him up on his brilliant idea.
Published with Blogger-droid v1.7.2
Monday, June 20, 2011
Summer watermelon dressed to impress
Hey everyone!
Hope your dog days of Summer have started off beautifully! I know my Summer has; and it's no secret that my seasons go round happily due to all YOUR endless hard work. I wake daily with joy and gratitude that I'm in your life! Thank you!
Let's celebrate your hard work with an addictive Summer salad. The combination of flavors in this super easy dish will remind you why you've sprinted down the path toward FRESH FOOD since making the healthy eating conviction. I'm going to get you hooked, if you will, on watermelon dressed to impress. Get your bathing suits, pool, and this salad ready for your lazy June afternoon......
WATERMELON DRESSED TO IMPRESS
You will need: Huge seedless watermelon, fresh basil, goat cheese, sliced almonds, balsamic, yellow cherry tomatoes.
Scoop big chunks of watermelon into a big bowl. Put in yellow cherry tomatoes whole and as many as you please. Rip up just enough basil to fill in the cracks, but not too much to overpower the goat cheese. Mix in goat cheese to the point that there's a VERY LIGHT layer over the watermelon. Barely squirt balsamic (the watermelon juice is already a natural dressing and you don't want it to get soupy). Sprinkle the almonds over it all.
The sweetness of the watermelon and saltiness of the goat cheese together handles ANY craving. Is this especially carb or calorie conscious? No, but it handles our deepest desires for desert or comfort food in the freshest manner.
Serve with some of your favorite freshly made sun tea and add some of the basil or mint to your ice cold glass. Also invite me over to test it....
I'm so proud of all of you for your hard work in the gym, with your family, and with all of your endeavors.
Much love to you!
Nancy
Hope your dog days of Summer have started off beautifully! I know my Summer has; and it's no secret that my seasons go round happily due to all YOUR endless hard work. I wake daily with joy and gratitude that I'm in your life! Thank you!
Let's celebrate your hard work with an addictive Summer salad. The combination of flavors in this super easy dish will remind you why you've sprinted down the path toward FRESH FOOD since making the healthy eating conviction. I'm going to get you hooked, if you will, on watermelon dressed to impress. Get your bathing suits, pool, and this salad ready for your lazy June afternoon......
WATERMELON DRESSED TO IMPRESS
You will need: Huge seedless watermelon, fresh basil, goat cheese, sliced almonds, balsamic, yellow cherry tomatoes.
Scoop big chunks of watermelon into a big bowl. Put in yellow cherry tomatoes whole and as many as you please. Rip up just enough basil to fill in the cracks, but not too much to overpower the goat cheese. Mix in goat cheese to the point that there's a VERY LIGHT layer over the watermelon. Barely squirt balsamic (the watermelon juice is already a natural dressing and you don't want it to get soupy). Sprinkle the almonds over it all.
The sweetness of the watermelon and saltiness of the goat cheese together handles ANY craving. Is this especially carb or calorie conscious? No, but it handles our deepest desires for desert or comfort food in the freshest manner.
Serve with some of your favorite freshly made sun tea and add some of the basil or mint to your ice cold glass. Also invite me over to test it....
I'm so proud of all of you for your hard work in the gym, with your family, and with all of your endeavors.
Much love to you!
Nancy
Sunday, June 12, 2011
mango and cuke salad...yum
This sounds so delicious and perfect for Summer!! Make your unique version and bring some to the gym for me asap.
Serves 6
3 mangos peeled and diced into 1 inch pieces (about 3 cups)
1 seedless cucumber umpeeled and sliced very thin
1 small red onion cut in half and then into very thin slices
1 tbsp finely chopped serrano chile pepper (optional for u heat sissies)
1/4 cup chopped fresh cilantro
2 tbsp lemon flavored olive oil
1/2 tsp black pepper
In a serving bowl combine all ingredients. Chill for an hour and enjoy!!
Serves 6
3 mangos peeled and diced into 1 inch pieces (about 3 cups)
1 seedless cucumber umpeeled and sliced very thin
1 small red onion cut in half and then into very thin slices
1 tbsp finely chopped serrano chile pepper (optional for u heat sissies)
1/4 cup chopped fresh cilantro
2 tbsp lemon flavored olive oil
1/2 tsp black pepper
In a serving bowl combine all ingredients. Chill for an hour and enjoy!!
Published with Blogger-droid v1.6.8
Wednesday, June 8, 2011
Strength to race from YOU
Hey everyone
Humbled, hurting, and happy; I want to give you a re-cap on this past weekend's race experience. I feel good about sharing this without any self-obsessed or narcissistic moments because most of my strengths and gains had much to do with YOU. Not me.
Saturday I did the Show Low AZ Half distance triathlon (1.5 mi swim, 56 mi bike, and 13 mi run) and Sunday I relayed the Xterra triathlon race doing the 5 mi trail run portion. The trail run on dead legs was epic as I had zero expectations for myself and the most gorgeous mountain run background for which you could ever hope to cool the blow of 2 day hell. The day prior, the day for which I trained, the day for which my watts and protein/carbs per workout were perfectly calculated, the day I ran over and over in my mind....tested everything.
Usual pre swim jitters. But I'm a good swimmer. I got this. I get in front for the start. I'm fresh and have my 'old faithful' goggles I ALWAYS race. They are used and ugly but I'm stubborn and cheap, so. We start and ol faithfuls fog in the first 100 yrds. I come up to rub my thumbs over them and SNAP! Ol faithful strap snapped. No goggles and 1.5 mi of water ahead of me. I wanted to cry. I think I did.
Then I was pissed. 'F' those goggles and 'F' this swim. I planned on swimming it faster then if I were able to see. I went for it and lasted 100 more yrds, was blind beyond blind, and I think cried again. Rest of the longest swim of my life was dedicated to squinting and telling myself 'just one stroke closer to finishing'. I enlisted thoughts of my clients figuring out the magic formula for getting away from me (sometimes): Going faster equals over faster....not bitching or crying equals quitting. Made it out of the water. Eyes so so swollen nearly shut. Sigh...that's racing. I remind myself that I CHOSE to give all but my second born child to this mayhem. So deal with it in other words, Nancy.
The bike was then my best friend. Which is ridiculous as my bike didn't comfort me and buy me a drink. It just hurt my ass so bad. Neverthless the windiest course in the world, luckily for me gave me a gift; a huge hill. I'm not a great flat rider, but I can mosy up a hill boy. 18 mi uphill with 25 mph headwind the whole time, just destroyed everyone and gave me a shot at pulling past many of my competitors swimming by me with dry protected eyes. Those sissy la-la's haven't raced til they try THAT.
Anyway excuse my arrogance. Its over with the bike leg. While the run is normally my strength and I just love to chase me down some tired peeps on foot, it was the run leg which made me question it ALL. What did I do wrong in my training? Do I not deserve this? Does the universe feel I was meant to be a sedentary housewife and at a nail appt instead today? What happened to my lungs all of a sudden?
....The flippin altitude happened. 9500 literally has the ability to turn someone inside out. My innards were exposed a lot. The worst thing is, is that I totally knew about altitude affects. I live in Boulder City though and spend a fortune as it is on gas so was NOT going to schlep my ass after work sacrificing precious time with my son to Mt Charleston. I planned on just hydrating more than humanly possible as my best defense. It was that I think that made it so I even made it to the god awful run in the first place. (And it was also that very fluid that covered the front of my jersey and legs 15 min after the celebratory finish, when the hypoxic high wore off).
Altitude attacks muscles, lungs, heart, and stomach. I had it all. I'm used to getting off the bike for a half and averaging 7:15 or 7:30 pace for the 13 mi run. That was a long gone fantasy (I looked at last year's splits and thought only slower peeps did this race. Stupid me). There was not enough oxygen in the world and my 115 lb frame turned to 215... 230 with every step of the mostly hell trail half marathon.
I can't remember if people were passing me. I had to let go of the idea of winning. Let go of any expectations and go back to the grounded days of 'just finishing'. I'm very spoiled and always place well in races. This day I just wanted to be placed at the finish line. Alive. Barf cleaned off of me. Not since the natural, home birth of my son had I been challenged physically like this. I wanted to curl up into a ball and hide. I wanted to walk. I wanted air and a non-redlined heart rate.
I tried every mental game to get my mind out of hell. I sang, counted steps, pretended like I was on any ol' morning run, and even planned out the menu of grease I was to inhale upon finishing. But there was no escaping this. And if I did I would be shamed by my own words to my clients who work so hard with me. 'This is nothing of which you can't handle'. Suddenly I didn't want to escape. I wanted to be in hell and get through it. I wanted to be like all my courageous clients who want nothing more than to disappear from my workout yet keep pushing on. Til its over. And they're my heroes. And they're their own heroes.
Upon having much better morale, a chain reaction of positive thought flows through an absolute wrecked body and mind. If I can get through this in life, I can get through anything. Muscle group by muscle group I thanked my body. My mantra included, "Thank you clients for keeping me true to my words. Thank you Luke for never letting me know what it's like to relax. Thank you family for understanding that I'm crazy...." and so on.
.....How I won my age group Saturday for the Half Ironman distance triathlon or how our relay team won the Xterra on Sunday, I have no idea. Except the possibility of the strongest people in the world not necessarily on this race course, but on this life course, pulling me through. Thank you!
Your biggest fan,
Nancy
Humbled, hurting, and happy; I want to give you a re-cap on this past weekend's race experience. I feel good about sharing this without any self-obsessed or narcissistic moments because most of my strengths and gains had much to do with YOU. Not me.
Saturday I did the Show Low AZ Half distance triathlon (1.5 mi swim, 56 mi bike, and 13 mi run) and Sunday I relayed the Xterra triathlon race doing the 5 mi trail run portion. The trail run on dead legs was epic as I had zero expectations for myself and the most gorgeous mountain run background for which you could ever hope to cool the blow of 2 day hell. The day prior, the day for which I trained, the day for which my watts and protein/carbs per workout were perfectly calculated, the day I ran over and over in my mind....tested everything.
Usual pre swim jitters. But I'm a good swimmer. I got this. I get in front for the start. I'm fresh and have my 'old faithful' goggles I ALWAYS race. They are used and ugly but I'm stubborn and cheap, so. We start and ol faithfuls fog in the first 100 yrds. I come up to rub my thumbs over them and SNAP! Ol faithful strap snapped. No goggles and 1.5 mi of water ahead of me. I wanted to cry. I think I did.
Then I was pissed. 'F' those goggles and 'F' this swim. I planned on swimming it faster then if I were able to see. I went for it and lasted 100 more yrds, was blind beyond blind, and I think cried again. Rest of the longest swim of my life was dedicated to squinting and telling myself 'just one stroke closer to finishing'. I enlisted thoughts of my clients figuring out the magic formula for getting away from me (sometimes): Going faster equals over faster....not bitching or crying equals quitting. Made it out of the water. Eyes so so swollen nearly shut. Sigh...that's racing. I remind myself that I CHOSE to give all but my second born child to this mayhem. So deal with it in other words, Nancy.
The bike was then my best friend. Which is ridiculous as my bike didn't comfort me and buy me a drink. It just hurt my ass so bad. Neverthless the windiest course in the world, luckily for me gave me a gift; a huge hill. I'm not a great flat rider, but I can mosy up a hill boy. 18 mi uphill with 25 mph headwind the whole time, just destroyed everyone and gave me a shot at pulling past many of my competitors swimming by me with dry protected eyes. Those sissy la-la's haven't raced til they try THAT.
Anyway excuse my arrogance. Its over with the bike leg. While the run is normally my strength and I just love to chase me down some tired peeps on foot, it was the run leg which made me question it ALL. What did I do wrong in my training? Do I not deserve this? Does the universe feel I was meant to be a sedentary housewife and at a nail appt instead today? What happened to my lungs all of a sudden?
....The flippin altitude happened. 9500 literally has the ability to turn someone inside out. My innards were exposed a lot. The worst thing is, is that I totally knew about altitude affects. I live in Boulder City though and spend a fortune as it is on gas so was NOT going to schlep my ass after work sacrificing precious time with my son to Mt Charleston. I planned on just hydrating more than humanly possible as my best defense. It was that I think that made it so I even made it to the god awful run in the first place. (And it was also that very fluid that covered the front of my jersey and legs 15 min after the celebratory finish, when the hypoxic high wore off).
Altitude attacks muscles, lungs, heart, and stomach. I had it all. I'm used to getting off the bike for a half and averaging 7:15 or 7:30 pace for the 13 mi run. That was a long gone fantasy (I looked at last year's splits and thought only slower peeps did this race. Stupid me). There was not enough oxygen in the world and my 115 lb frame turned to 215... 230 with every step of the mostly hell trail half marathon.
I can't remember if people were passing me. I had to let go of the idea of winning. Let go of any expectations and go back to the grounded days of 'just finishing'. I'm very spoiled and always place well in races. This day I just wanted to be placed at the finish line. Alive. Barf cleaned off of me. Not since the natural, home birth of my son had I been challenged physically like this. I wanted to curl up into a ball and hide. I wanted to walk. I wanted air and a non-redlined heart rate.
I tried every mental game to get my mind out of hell. I sang, counted steps, pretended like I was on any ol' morning run, and even planned out the menu of grease I was to inhale upon finishing. But there was no escaping this. And if I did I would be shamed by my own words to my clients who work so hard with me. 'This is nothing of which you can't handle'. Suddenly I didn't want to escape. I wanted to be in hell and get through it. I wanted to be like all my courageous clients who want nothing more than to disappear from my workout yet keep pushing on. Til its over. And they're my heroes. And they're their own heroes.
Upon having much better morale, a chain reaction of positive thought flows through an absolute wrecked body and mind. If I can get through this in life, I can get through anything. Muscle group by muscle group I thanked my body. My mantra included, "Thank you clients for keeping me true to my words. Thank you Luke for never letting me know what it's like to relax. Thank you family for understanding that I'm crazy...." and so on.
.....How I won my age group Saturday for the Half Ironman distance triathlon or how our relay team won the Xterra on Sunday, I have no idea. Except the possibility of the strongest people in the world not necessarily on this race course, but on this life course, pulling me through. Thank you!
Your biggest fan,
Nancy
Sunday, May 22, 2011
Bethany both in and out of her elements; making it look easy! Face your fears and you may surprise yourself! And eat this Chicken!
Though my beloved client, Bethany Coffey, would strongly disagree, she makes hard exercise look easy. A staple face in my afternoon workouts, Bethany suffers gracefully and NEVER displays anything that would suggest I'm being particularly inhumane that day. Only displays a smile and endless wit.
Recently Bethany ventured outside her gym clothes and surrendered finally to my endless nagging about getting her butt into the pool. Thing is, she didn't know how to swim. And I mean not just splashing like a spaz from one end to the other, but a serious discomfort in the pool that made even the feel of water touching her face a scary ordeal. Let alone rhythmic breathing and swimming.
Still, to make a short story short, Bethany in no time (3 lessons. Seriously?) OWNED the pool and swimming just like she owns the kitchen. She made one of the most frightening endeavors look like a cake walk. And she could make any cake.
This blog post is dedicated to one of the best cooks I know who makes it all gravy; Bethany! I have to warn you, she makes this recipe look easy.....good luck doing the same. Nevertheless here's to facing your fears in the kitchen, in the water, in the throws of life!
Not an authentic Thai chicken larb, but extremely tasty and low-fat.
Larb Chicken Salad
2/3 cup fresh lime juice
1/3 cup fish sauce (nam pla)
1 tablespoon sugar
2 teaspoons Thai roasted chili paste* in oil or chili-garlic sauce
3/4 cup canned low-salt chicken broth
1 1/2 pounds ground white-meat chicken
1 cup thinly sliced green onions
3/4 cup thinly sliced shallots
3 tablespoons minced fresh lemongrass
1 tablespoon thinly sliced Thai chilies* or serrano chilies (add more if you like it spicy)
1/2 cup chopped fresh cilantro leaves
1/3 cup chopped fresh mint leaves
1/4 cup chopped red onion
Preparation
Whisk first 4 ingredients in medium bowl to blend; reserve sauce.
Bring broth to simmer in heavy large skillet over medium heat. Add chicken. Simmer until cooked through, breaking up meat with spoon, about 8 minutes. Add green onions and next 3 ingredients. Stir until vegetables are tender and most of liquid has evaporated, about 4 minutes. Remove from heat. Stir in sauce, cilantro, mint and red onions. Season with salt and pepper.
Serve in lettuce or cabbage leaves.
Recently Bethany ventured outside her gym clothes and surrendered finally to my endless nagging about getting her butt into the pool. Thing is, she didn't know how to swim. And I mean not just splashing like a spaz from one end to the other, but a serious discomfort in the pool that made even the feel of water touching her face a scary ordeal. Let alone rhythmic breathing and swimming.
Still, to make a short story short, Bethany in no time (3 lessons. Seriously?) OWNED the pool and swimming just like she owns the kitchen. She made one of the most frightening endeavors look like a cake walk. And she could make any cake.
This blog post is dedicated to one of the best cooks I know who makes it all gravy; Bethany! I have to warn you, she makes this recipe look easy.....good luck doing the same. Nevertheless here's to facing your fears in the kitchen, in the water, in the throws of life!
Not an authentic Thai chicken larb, but extremely tasty and low-fat.
Larb Chicken Salad
2/3 cup fresh lime juice
1/3 cup fish sauce (nam pla)
1 tablespoon sugar
2 teaspoons Thai roasted chili paste* in oil or chili-garlic sauce
3/4 cup canned low-salt chicken broth
1 1/2 pounds ground white-meat chicken
1 cup thinly sliced green onions
3/4 cup thinly sliced shallots
3 tablespoons minced fresh lemongrass
1 tablespoon thinly sliced Thai chilies* or serrano chilies (add more if you like it spicy)
1/2 cup chopped fresh cilantro leaves
1/3 cup chopped fresh mint leaves
1/4 cup chopped red onion
Preparation
Whisk first 4 ingredients in medium bowl to blend; reserve sauce.
Bring broth to simmer in heavy large skillet over medium heat. Add chicken. Simmer until cooked through, breaking up meat with spoon, about 8 minutes. Add green onions and next 3 ingredients. Stir until vegetables are tender and most of liquid has evaporated, about 4 minutes. Remove from heat. Stir in sauce, cilantro, mint and red onions. Season with salt and pepper.
Serve in lettuce or cabbage leaves.
Monday, May 9, 2011
Sweet Potato love from my Sassy and sweet Client, Toby.
Hello savvy blog and fitness followers without whom I can't live (you all make my world go round)-
Here's some AWESOME, to say the very least, sweet potato recipes. As most of you HOPEFULLY know, the sweet potato and yam are super foods with a complex and slow burning carbohydrate punch. They are satisfyingly filling and best of all...SWEET! Thank you to my dearest, sassiest, hard working and long time client (more like a mother to me, actually), Toby Schuller for sharing these with all of us. Toby eats better than anyone I know and it shows. She does it with grace and makes fit life look easy at 68
years young. We should all take a page from Toby's book starting with these.....
SWEET POTATO SALAD
Prep 10 ,min, cook 20 min, chill 1hr
-4 small sweet potatoes
-3 tbsp cider vinegar
-1 tbsp dijon mustard
-1 tsp honey
-1/4 cup olive oil
-salt and pepper
-6 scallions white and light green parts thinly sliced
-2 ribs celery thinly sliced
-1 granny smith apple quartered, cored, and cut into 4 wedges
Put sweet potatoes in a pot, cover with water, and bring to a boil, and cook to where a knife just pierces them (15 to 20 min). Drain and rinse cool. In a bowl whisk vinegar, mustard, and honey. Slowly drizzle in olive oil and season with salt and pepper. Peel potatoes and cut into 1 inch chunks then place into large bowl. Add scallions, celery, and apple. Pour dressing over and gently toss. Cover and chill for at least an hour. Toss gently before serving. Enjoy!
BAKED SWEET POTATO WITH CURRY GREEK YOGURT DRESSING
Prep 5 min, bake 40 min
-2 medium sweet potatoes
-1/2 cup plain greek yougurt
-1 tsp curry powder
-hot sauce of your preference
Preheat oven to 350 degrees. Slice 2 medium (to serve 2, for one only 1) sweet potatoes in half and bake for 40 min. Combine greek yogurt, curry powder, and 2 to 3 drops of hot sauce. Top each potato with delicous dressing. A sprinkle of rosemary on top or may be spectacular too, or some pepper as well. Enjoy!
Here's some AWESOME, to say the very least, sweet potato recipes. As most of you HOPEFULLY know, the sweet potato and yam are super foods with a complex and slow burning carbohydrate punch. They are satisfyingly filling and best of all...SWEET! Thank you to my dearest, sassiest, hard working and long time client (more like a mother to me, actually), Toby Schuller for sharing these with all of us. Toby eats better than anyone I know and it shows. She does it with grace and makes fit life look easy at 68
years young. We should all take a page from Toby's book starting with these.....
SWEET POTATO SALAD
Prep 10 ,min, cook 20 min, chill 1hr
-4 small sweet potatoes
-3 tbsp cider vinegar
-1 tbsp dijon mustard
-1 tsp honey
-1/4 cup olive oil
-salt and pepper
-6 scallions white and light green parts thinly sliced
-2 ribs celery thinly sliced
-1 granny smith apple quartered, cored, and cut into 4 wedges
Put sweet potatoes in a pot, cover with water, and bring to a boil, and cook to where a knife just pierces them (15 to 20 min). Drain and rinse cool. In a bowl whisk vinegar, mustard, and honey. Slowly drizzle in olive oil and season with salt and pepper. Peel potatoes and cut into 1 inch chunks then place into large bowl. Add scallions, celery, and apple. Pour dressing over and gently toss. Cover and chill for at least an hour. Toss gently before serving. Enjoy!
BAKED SWEET POTATO WITH CURRY GREEK YOGURT DRESSING
Prep 5 min, bake 40 min
-2 medium sweet potatoes
-1/2 cup plain greek yougurt
-1 tsp curry powder
-hot sauce of your preference
Preheat oven to 350 degrees. Slice 2 medium (to serve 2, for one only 1) sweet potatoes in half and bake for 40 min. Combine greek yogurt, curry powder, and 2 to 3 drops of hot sauce. Top each potato with delicous dressing. A sprinkle of rosemary on top or may be spectacular too, or some pepper as well. Enjoy!
Monday, April 18, 2011
Tri hard and you will succeed at anything
Hey loyal lovers of wellness and adventure!
I'd like to take a moment to exploit a few of my dearest triathlete babies and their recent successes. Rage triathlon 2011 was a day to remember. I had the race of my life, but my hypoxic high was not just due the great race I had....I was beaming because of my brave girls!!
Kathy Fox, Tina Lucero, Tiffany Chavez, and Holiday Garcia took a leap of faith into their first triathlon (Tiff had jumped before, but this race was business this time not a lollygag). These women ages 27 through 44 all have busy schedules, families, and every apprehension imaginable. All had barely learned to swim, had no experience on a bike with "skinny tires", and questioned their ability to finish a 5k run....let alone after a bike and swim. And yet they had registered for the race. Money was paid. They had better figure this race s*** out.
Weeks prior to the race were filled with swim workouts emailed to them that seemed to be in another language and orchestrating sitters for kids so they could go train. My phone was blowing up with questions about wetsuits (I even facebooked poor Tina trying one on for the first time. It took 20 min. THAT'S triathlon) and 'can I really finish this?' To and from the lake we went preparing for something that no one can really prepare for. Race day. 'Transition' was a concept impossible to grasp while removing a wetsuit in the dirt and forgetting bike shoes. Nothing was natural. Nothing seemed familiar. But it was too late to back out now, not to mention it would be a cold day in Hell when these type 'A' women would allow that.
Everyone has their particular hurdle to get over in a triathlon. For many it's the fear of the swim. Holiday had a particularly special relationship with the open water. Holiday Garcia is one of the toughest, most in shape women I train. She makes life look easy with a full time job, 3 kids, and committment to fitness. She's the epitome of 'grace'....except in the open water. The day before the race as I'm coaxing her to go out further than 10 ft away from shore and she's hyperventilating even though being a good swimmer, I asked myself for the first time ever knowing Holiday "Is she going to be able to do this?" Race morning she got in a did it. She put her foot down and handled that swim.
No one goes into these races without a story. Without circumstances. Without reasons NOT to race. My blog would go on until 2012 if I were to list the special things about women triathletes and all that they overcome to take their leap of faith. These women learned that triathlon is not all about the equipment you have or how fast you went (though they went fast and even placed in their division!), it was about doing something that SCARED them. It was about being so far out of their element they had absolutely nothing to lose and a ton to gain.
I want everyone to use these ladies as an example for themselves when they're faced with a challenge they feel they cannot do. I know I will. Here's to being scared. Here's to moving forward anyhow. Here's to FINISHING.
Tina, Holiday, Kathy, and Tiffany: Thank you for your hard work and fearlessness!!
I'd like to take a moment to exploit a few of my dearest triathlete babies and their recent successes. Rage triathlon 2011 was a day to remember. I had the race of my life, but my hypoxic high was not just due the great race I had....I was beaming because of my brave girls!!
Kathy Fox, Tina Lucero, Tiffany Chavez, and Holiday Garcia took a leap of faith into their first triathlon (Tiff had jumped before, but this race was business this time not a lollygag). These women ages 27 through 44 all have busy schedules, families, and every apprehension imaginable. All had barely learned to swim, had no experience on a bike with "skinny tires", and questioned their ability to finish a 5k run....let alone after a bike and swim. And yet they had registered for the race. Money was paid. They had better figure this race s*** out.
Weeks prior to the race were filled with swim workouts emailed to them that seemed to be in another language and orchestrating sitters for kids so they could go train. My phone was blowing up with questions about wetsuits (I even facebooked poor Tina trying one on for the first time. It took 20 min. THAT'S triathlon) and 'can I really finish this?' To and from the lake we went preparing for something that no one can really prepare for. Race day. 'Transition' was a concept impossible to grasp while removing a wetsuit in the dirt and forgetting bike shoes. Nothing was natural. Nothing seemed familiar. But it was too late to back out now, not to mention it would be a cold day in Hell when these type 'A' women would allow that.
Everyone has their particular hurdle to get over in a triathlon. For many it's the fear of the swim. Holiday had a particularly special relationship with the open water. Holiday Garcia is one of the toughest, most in shape women I train. She makes life look easy with a full time job, 3 kids, and committment to fitness. She's the epitome of 'grace'....except in the open water. The day before the race as I'm coaxing her to go out further than 10 ft away from shore and she's hyperventilating even though being a good swimmer, I asked myself for the first time ever knowing Holiday "Is she going to be able to do this?" Race morning she got in a did it. She put her foot down and handled that swim.
No one goes into these races without a story. Without circumstances. Without reasons NOT to race. My blog would go on until 2012 if I were to list the special things about women triathletes and all that they overcome to take their leap of faith. These women learned that triathlon is not all about the equipment you have or how fast you went (though they went fast and even placed in their division!), it was about doing something that SCARED them. It was about being so far out of their element they had absolutely nothing to lose and a ton to gain.
I want everyone to use these ladies as an example for themselves when they're faced with a challenge they feel they cannot do. I know I will. Here's to being scared. Here's to moving forward anyhow. Here's to FINISHING.
Tina, Holiday, Kathy, and Tiffany: Thank you for your hard work and fearlessness!!
Saturday, March 26, 2011
More run propaganda: Open trail, open mind.
I find myself yet again attempting to solicit propaganda for running and endurance training. My last entry on the topic spoke of running as a means of stress relief and a productive tool for dealing with emotional turmoil. I hope that made any readers at least LOOK at some running shoes and associate the activity with happiness instead of dread in many cases. This time I think I will get your legs moving for sure....out on the trail.
Using cardio or running for instance to deal with grief is popular. I love the practice. But has anyone besides myself considered using a gorgeous, outdoor run for mental clarity? I've found when the endless chatter between your ears becomes too loud for productive daily functioning, an open air run can turn down the volume. Or at least simplify the content. Especially in a simpler area. Like a trail.
Here's how I'm going to sell it. First I must say that the act of running itself is very precise and requires much conscious attention to the movement. This means to do it properly you must focus on it and it only indirectly pushing all other daily nonsense out your chattering mind. Work, family, bills, etc MUST be replaced by cadence, lean, strike-below-hip in order to complete your run biomechanically safe. Your mantra consists of "step, step, step, right foot, left foot, right foot, left foot, quick feet, place feet, quick feet" Bam! You have just cleared your head, or at least ground your issues down to basic movement necessities. I love it, it's like magic.
Next I'm going to use the environment to further carve away the excess garbage that weighs down our spirits and provokes mental chaos. Get out of the urban atmosphere and find a good open trail. Whether it's alongside a mountain or a stripe surrounded only by air headed to nowhere, find it and make sure it's OPEN. An Open run is the catalyst for an Open mind without sounding too cliche. With your new simple movements, make your mind as space rich as the air. Open, open, open. Nothing bumps into one another in your head. No tasks ran over. No ideas crammed and lost. Just open, floating freedom of the mind.
At this point, the possibilities are endless for future mental productivity. Stress is low, spirits are high, legs and heart are strong. Sigh, more run propaganda.....are you sold yet? I'm a lifetime customer I know that for sure.
Using cardio or running for instance to deal with grief is popular. I love the practice. But has anyone besides myself considered using a gorgeous, outdoor run for mental clarity? I've found when the endless chatter between your ears becomes too loud for productive daily functioning, an open air run can turn down the volume. Or at least simplify the content. Especially in a simpler area. Like a trail.
Here's how I'm going to sell it. First I must say that the act of running itself is very precise and requires much conscious attention to the movement. This means to do it properly you must focus on it and it only indirectly pushing all other daily nonsense out your chattering mind. Work, family, bills, etc MUST be replaced by cadence, lean, strike-below-hip in order to complete your run biomechanically safe. Your mantra consists of "step, step, step, right foot, left foot, right foot, left foot, quick feet, place feet, quick feet" Bam! You have just cleared your head, or at least ground your issues down to basic movement necessities. I love it, it's like magic.
Next I'm going to use the environment to further carve away the excess garbage that weighs down our spirits and provokes mental chaos. Get out of the urban atmosphere and find a good open trail. Whether it's alongside a mountain or a stripe surrounded only by air headed to nowhere, find it and make sure it's OPEN. An Open run is the catalyst for an Open mind without sounding too cliche. With your new simple movements, make your mind as space rich as the air. Open, open, open. Nothing bumps into one another in your head. No tasks ran over. No ideas crammed and lost. Just open, floating freedom of the mind.
At this point, the possibilities are endless for future mental productivity. Stress is low, spirits are high, legs and heart are strong. Sigh, more run propaganda.....are you sold yet? I'm a lifetime customer I know that for sure.
Friday, March 25, 2011
Mickey's notes on hydration.
Hey everyone Summer is approaching. Ugh. Here's some tips for our best defense against heat exhaustion, heat stroke, low electrolytes, and dehydration during exercise...proper hydration practices. Thanks Mickey!
Mickey: Hi there i am again writing to the blogger nation, I find myself kinda hooked on writing about countless hours off researching nutrition and how it effects the body at work. My blog this time will cover Hydration and performance hopefully you will become "Better Drinker's" before, during, and after exercise. I chose this topic because we that live and train in well "HELL" really need to pay close attention to hydration for year round peak performance.
I have heard time and time again as most of you have heard people say Well I just forgot to drink or Ha i still have half a bottle left, this is the attitude I want to change in US, I am guilty as well but not any more. Most athlete's rarely drink enough fluids during training sessions and competition to offset sweat rates a term I call "voluntary Dehydration" and what that means is we have the fluid present to drink but we don't drink it. Most of this occurs because of poor education on the subject, Most good coaches will address fluid issues and amounts before any other dietary issues are dealt with.
I don't want to get into what should be in your drink IE what carb and salt ratios that's a WHOLE nother LONG blog That I will address at a later time I want to focus on just getting you to DRINK when your suppose to. Research has shown that flavor and temperature of your drink plays a huge role in whether you will consume your fluid like your suppose to or you won't. Let's just say you mixed a drink for your ride and it taste like a big plate of broccoli Ha I love broccoli but not a liquid version, what am getting at is find a flavor you like and stick with it trust me you will tend to drink all your fluids.
Temperature is another big issue some people like cold drinks and others like room temp drinks find the one that works for YOU and again stick with it. With our weather rapidly approaching HOT you can train your body to tolerate a higher fluid intake through training just as we train our MINDS and MUSCLES to do more work. I can only speak for myself and I think I can speak for Nancy we are both on the heavier sweat rates during exercise Ha Iam a SWEATER. I know this because when we do Bikram Yoga and I AM DYING I look around the room and observe how everyone sweats and don't get me wrong anyone who has done Bikram Yoga knows everyone sweats but next time you go look around the room there is always that ONE GUY, Well folks I AM that ONE GUY and very proud thank you.
During long bouts of exercise or racing people can loss fluid rates up to 2-4 ILB of body weight per hour to determine this you MUST weight yourself before and after your exercise sessions, I know this can be a pain in the butt some times but you have to find out what kinda SWEATER you are so you can tailer your fluid consumption around your rate of loss. Now I know you are saying all this is one big pain in the BUTT, trust me I get it, but If you can dial in your fluid requirements now during your training and before it gets hot then you WILL be ahead of the game, PLEASE don't let something like fluid replacement derail your performance on race day or any other day.
A few tricks to work on is finding that flavor drink you like, finding the right water bottle that works for you, and try and drink every 15-20 minutes like clock work. Without going into what nutrients your drink should have in it that will vary greatly upon your intensity and fitness level and goals but MOST that you will choose will have some sodium built into it,Sodium plays an important role in minimizing dehydration and helps maintain sodium balance within the body.
Well again thank you for your time and get out there and DRINK and EXPERIMENT your body and your performance will thank you for it, please feel free to contact me with any questions you have or tell me my blog sucks that's OK to. SEE YA BLOGGER NATION
Mickey: Hi there i am again writing to the blogger nation, I find myself kinda hooked on writing about countless hours off researching nutrition and how it effects the body at work. My blog this time will cover Hydration and performance hopefully you will become "Better Drinker's" before, during, and after exercise. I chose this topic because we that live and train in well "HELL" really need to pay close attention to hydration for year round peak performance.
I have heard time and time again as most of you have heard people say Well I just forgot to drink or Ha i still have half a bottle left, this is the attitude I want to change in US, I am guilty as well but not any more. Most athlete's rarely drink enough fluids during training sessions and competition to offset sweat rates a term I call "voluntary Dehydration" and what that means is we have the fluid present to drink but we don't drink it. Most of this occurs because of poor education on the subject, Most good coaches will address fluid issues and amounts before any other dietary issues are dealt with.
I don't want to get into what should be in your drink IE what carb and salt ratios that's a WHOLE nother LONG blog That I will address at a later time I want to focus on just getting you to DRINK when your suppose to. Research has shown that flavor and temperature of your drink plays a huge role in whether you will consume your fluid like your suppose to or you won't. Let's just say you mixed a drink for your ride and it taste like a big plate of broccoli Ha I love broccoli but not a liquid version, what am getting at is find a flavor you like and stick with it trust me you will tend to drink all your fluids.
Temperature is another big issue some people like cold drinks and others like room temp drinks find the one that works for YOU and again stick with it. With our weather rapidly approaching HOT you can train your body to tolerate a higher fluid intake through training just as we train our MINDS and MUSCLES to do more work. I can only speak for myself and I think I can speak for Nancy we are both on the heavier sweat rates during exercise Ha Iam a SWEATER. I know this because when we do Bikram Yoga and I AM DYING I look around the room and observe how everyone sweats and don't get me wrong anyone who has done Bikram Yoga knows everyone sweats but next time you go look around the room there is always that ONE GUY, Well folks I AM that ONE GUY and very proud thank you.
During long bouts of exercise or racing people can loss fluid rates up to 2-4 ILB of body weight per hour to determine this you MUST weight yourself before and after your exercise sessions, I know this can be a pain in the butt some times but you have to find out what kinda SWEATER you are so you can tailer your fluid consumption around your rate of loss. Now I know you are saying all this is one big pain in the BUTT, trust me I get it, but If you can dial in your fluid requirements now during your training and before it gets hot then you WILL be ahead of the game, PLEASE don't let something like fluid replacement derail your performance on race day or any other day.
A few tricks to work on is finding that flavor drink you like, finding the right water bottle that works for you, and try and drink every 15-20 minutes like clock work. Without going into what nutrients your drink should have in it that will vary greatly upon your intensity and fitness level and goals but MOST that you will choose will have some sodium built into it,Sodium plays an important role in minimizing dehydration and helps maintain sodium balance within the body.
Well again thank you for your time and get out there and DRINK and EXPERIMENT your body and your performance will thank you for it, please feel free to contact me with any questions you have or tell me my blog sucks that's OK to. SEE YA BLOGGER NATION
Saturday, March 19, 2011
Sushi! Not just great food, a grounding experience.
I have an addictive personality. Any activity that's remotely cool I tend to take it on and do it so much it's like I will die if I don't keep participating. Triathlon training, Bikram yoga, reading, grass hill sledding, .....and making Sushi.
Here's a few of the thousands of reasons that Sushi, and making it at home is so awesome and an activity that's worth becoming addicted (I seriously can't stop making this stuff):
- Contrary to everyone's belief due to sushi restaurant experiences, it's cheap. The only thing resembling any true cost is the fish (and you only need a small piece).
- It's so so so so healthy. Brown rice is on top of my list for complex carbs (no white rice!). Fish I don't need to lecture anyone about the benefits. Seaweed is loaded with antioxiodants. All added veggies can provoke nothing but healthy benefits.
- You get to get your hands sticky. There's something fun and primal about prepping food with your hands. The sticky brown rice also looks awesome stuck in your hair.
- The sushi making process is not only simple, but it's very relaxing. Methodical. Zen. I love all that crap. If you don't care about a yogie vibe then I will repeat that it's 'simple'.
- There's something about chopsticks and square plates that makes me want to eat on the floor. Ground myself . Eat close to the earth. This keeps mealtime interesting as my corehore peeps know, eating for fuel can get so boring!
Whole Foods sells a 'sushi making kit'. It's one of the very few affordable items there. You will need the following:
- The kit. But really just the bamboo roller.
- Sheets of seaweed
- Brown rice COOK THIS WITH A LITTLE EXTRA WATER SO IT'S STICKIER AND MUSHY LIKE WHITE RICE.
- Fish if you desire. You want sushi specific fish. You can request that at Whole Foods and pay $35 bucks for a piece of Ahi Tuna about the size of your palm. Or you can go to an Asian specific grocery store and get great stuff much less. Salmon is the popular choice as well.
- Any and all other ingredients you want to roll. Typical choices are avocado, cucumber, crab, asian spicy mayo, asparagus, or whatever sounds good. Go crazy.
- Low sodium soy sauce
- Wasabi and lots of it
- Rice vinegar poured into a bowl or cup your hand can fit
Preparation:
- Make your overcooked, mushy brown rice and chop ingredients to roll the length of seaweed sheets
- Most wasabi comes in powder form to be mixed with water then sit for 15 min to set so do that next.
- Lay seaweed on flat bamboo roller with the shiny side down
- Dip your hands in vinegar then use hands or a sushi paddle to spread a layer of rice all over seaweed sheet (especially near ends).
- Place ingredients at bottom of sheet where you start roll
- Tightly roll the seaweed with the help of the roller making sure the end is tucked in. This takes practice and the first few may resemble sushi that was in a blender. They get better.
- Dip hands in vinegar to keep rice from sticking to fingers
- Take a very sharp knife and cut rolls horizontally (remember these need to fit into your mouth whole!)
- Mix your wasabi and soy sauce to your taste
- Plate and enjoy!
Here's a few of the thousands of reasons that Sushi, and making it at home is so awesome and an activity that's worth becoming addicted (I seriously can't stop making this stuff):
- Contrary to everyone's belief due to sushi restaurant experiences, it's cheap. The only thing resembling any true cost is the fish (and you only need a small piece).
- It's so so so so healthy. Brown rice is on top of my list for complex carbs (no white rice!). Fish I don't need to lecture anyone about the benefits. Seaweed is loaded with antioxiodants. All added veggies can provoke nothing but healthy benefits.
- You get to get your hands sticky. There's something fun and primal about prepping food with your hands. The sticky brown rice also looks awesome stuck in your hair.
- The sushi making process is not only simple, but it's very relaxing. Methodical. Zen. I love all that crap. If you don't care about a yogie vibe then I will repeat that it's 'simple'.
- There's something about chopsticks and square plates that makes me want to eat on the floor. Ground myself . Eat close to the earth. This keeps mealtime interesting as my corehore peeps know, eating for fuel can get so boring!
Whole Foods sells a 'sushi making kit'. It's one of the very few affordable items there. You will need the following:
- The kit. But really just the bamboo roller.
- Sheets of seaweed
- Brown rice COOK THIS WITH A LITTLE EXTRA WATER SO IT'S STICKIER AND MUSHY LIKE WHITE RICE.
- Fish if you desire. You want sushi specific fish. You can request that at Whole Foods and pay $35 bucks for a piece of Ahi Tuna about the size of your palm. Or you can go to an Asian specific grocery store and get great stuff much less. Salmon is the popular choice as well.
- Any and all other ingredients you want to roll. Typical choices are avocado, cucumber, crab, asian spicy mayo, asparagus, or whatever sounds good. Go crazy.
- Low sodium soy sauce
- Wasabi and lots of it
- Rice vinegar poured into a bowl or cup your hand can fit
Preparation:
- Make your overcooked, mushy brown rice and chop ingredients to roll the length of seaweed sheets
- Most wasabi comes in powder form to be mixed with water then sit for 15 min to set so do that next.
- Lay seaweed on flat bamboo roller with the shiny side down
- Dip your hands in vinegar then use hands or a sushi paddle to spread a layer of rice all over seaweed sheet (especially near ends).
- Place ingredients at bottom of sheet where you start roll
- Tightly roll the seaweed with the help of the roller making sure the end is tucked in. This takes practice and the first few may resemble sushi that was in a blender. They get better.
- Dip hands in vinegar to keep rice from sticking to fingers
- Take a very sharp knife and cut rolls horizontally (remember these need to fit into your mouth whole!)
- Mix your wasabi and soy sauce to your taste
- Plate and enjoy!
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