Age of 'out of touch'

My iphone is amazing.  I feel that the government should just pass them out to people.  For free.  Then just watch the world change.  There's a flippin app for EVERYTHING.  If I want to know my horoscope, the best trigger point for plantar fasciitis, my ESPN dream team, or even a tutorial for my next move on my chess game....I have it available. Incredible.   And it's overwhelmingly overwhelming. 

The other night I went on my usual walk the dog, bike the boy routine.  It starts with an argument over wearing a helmet and ends with inevitable glorious sleep before we are through with the chosen book.  I love these routines more than life itself. 

Two nights ago in particular, was very extraordinary not just because it's a beautiful pasttime with my child, but because of the epiphone at hand.  We (he) were skateboarding in the neighbor's far superior driveway while I caught up on a little of my yoga...under a full moon.  My dog kept my son herded out of the street instinctively keeping his daredevil ways in check.  The air was cool and comfortable.  The lake glistened.  Sounds of 5 year old laughter and cheap rollerskate wheels on concrete were the only lovely distractions from my tired Mom nirvana. 

.....And I realized something.  In the age of information with everything at my fingertips, there was little that TRULY made me feel like I was in heaven compared to this routine evening.  Little that kept me in touch with the surroundings and information which move me the most.  There's simply no app for that.....

My favorite snack, improved!!! Oat bars with protein!! Becca's Breakfast Bars!!

Many of you see me snacking on an energy packed snack, oat bars, religiously. Purchased from LVAC I LOVE these things, but I've often complained that they lack a major component that everyone needs for all fitness goals....protein.

My beautiful client, Rebecca, solved this issue for me with her 'breakfast bar' recipe. These are delicious, satisfying, whole food, and packed with energy.

Thank you hot mama!!

Becca's Breakfast Bars


3 1/2 cups quick oats
1 1/2 cups powdered non-fat milk
4 scoops chocolate or vanilla protein powder
1 cup sugar-free (diabetic) pancake syrup
2 egg whites, beaten
1/4 cup orange juice
1 tsp Vanilla
1/4 cup natural applesauce*



Preheat oven to 325. Mix all dry ingredients in bowl and blend well. In separate bowl, combine egg whites, orange juice, applesauce, & the sugar-free syrup and blend well. Stir liquids into dry ingredients until blended. The consistency will be thick and similar to cookie dough. Spread batter on baking sheet coated with non-stick spray. Use a 9x12 baking dish if you want a thicker bar. Bake until edges are crisp and browned. Cut into 10 bars and store in airtight container or freeze.
*If you find you want a moister bar, add a little more applesauce to the recipe for softness.

Vacation, calories, living, loving, celebrating....do it all!

My stomach hates me.  I don't blame it, given what I ingested over the endless walkway paved with sugar and salt that is Sea World and the San Diego Zoo bloated corner of sunny Southern California.  Yes where churros and popcorn satisfy the inevitable salty/sweet combo you crave while pushing your kids through sweaty tourists is where I vacationed.  And I smile at every inch my waistline protrudes over normal circumferences.  Stomach be damned. 

Because this type of thing is necessary.  For a few reasons in fact.  GIVEN OF COURSE THAT ONE, MYSELF ESPECIALLY BEING A TRAINER, LIVES A SUPER WELL LIFE ALMOST 100 PERCENT OF THE TIME.  I say this before my clients scough at my credibility as a wellness lecture maniac upon hearing of my nutrition indiscretions.  If you live well, vacation caloric mayhem CAN
happen.....and here's why:

1.  Just like you don't recognize the happy times without the unhappy times in life; the same principle applies to nutrition and your sense of feeling good or like crap.  If you're ALWAYS on point with your nutrition, you never know how good it is to RETURN to it.  To exit 'gut rot'.  To ditch the sugar high/crash cycle.  I've seen it, felt it, and happy to report I will NOT return....for a while.  Pat myself on the back for braving the journey.

2.  There's just some things out there, bad or good, sinful or healthful....but mostly sinful, that we HAVE to taste.  And at certain times in our lives, as well.  For instance the crispy crust of a churro with a gooey inside while giggling at the leftover sugar on my own and my super happy 5 year old's lips is a priceless moment.  No other snack while oooohing and aaaahhhing over the beauty of a large caged and sleepy cat at the zoo would've perfected the moment.  That moment which made a large, important mark in his life.  And my own. 

3.  Control is a good thing when it comes to wellness and nutrition, yet an enemy at times when it comes to happiness and enjoying the present moment.  To fully enjoy life as we should aspire to do, means at times letting go of control.  This may mean one sinister snack leading to another and licking the bag, yet it also means opening your life up to unexpected adventures.  A walk from the popcorn stand through the sand of the beach and beyond.  Let the calorie count off early for a day and explore new territory with loved ones.  You may end up burning it off anyway with your new freeing activity.  And the little ones won't forget your saying 'yes' to that which makes them glow.....you unhinged. 

4.  'Falling off the wagon' and displaying lack of supposed strength in discipline is ironically the perfect opportunity to demonstrate your REAL strength and discipline with 'climbing back on the wagon'.  Here's why:  IT'S NOT HOW OFTEN OR HOW HARD WE FALL OFF, BUT RATHER HOW QUICKLY WE GET BACK ON.  HOW WE TURN IT AROUND.  HOW WE ONCE AGAIN PRACTICE OUR WELLNESS.  Let the 'bad' things go and show your true tenacity by stepping back into your good routine IMMEDIATELY.  Then celebrate your amazing ability to live life the FULLEST and HEALTHIEST. 

......I know it's what I'm going to do! 
......And I have a very happy family as a bonus. 

Live it up and live well. 

warm words on discomfort

I hope my legs feel too heavy to turn over
I hope 10lbs feels like 100
I hope an hour feels like 3
I hope for discomfort

I hope I have headwind both ways
I hope my heart rate feels like 180bpm when it's only 140
I hope each hill gets harder
I hope for a little hurt

I hope I can't seem to get warmed up
I hope I feel uncoordinated
I hope I feel fatigued though rested
I hope for some despair

.......Because the finish is that much sweeter.....My being that much stronger.

Accountability from your peeps, and a new perspective on old workouts.

Some days, well, most days I sit on the edge of the pool, fully geared up, and just wish really hard for my body to jump in leaving my head and daydreaming thoughts nice and warm in the sauna. Body, please work out really hard, really fast, then come back to head and lazy thoughts for shower.

I don't always look forward to working out contrary to a lot of beliefs. I hate it many days. But I've discovered a secret weapon outside of the grim truth and acceptance of the fact that exercise is like death and taxes...simply not a choice. You just MUST.  My weapon is something that my clients have used to fight workout aversion forever- ACCOUNTABILITY. 

Last Tuesday I set a 'playdate' of sorts with my triathlon client, Crystal, to swim.  Early afternoon I'm toast and I was sincerely hoping my iphone would say that Crystal was trying to weasel her way out of our date and I could text back something like, "Aw man I'm so bummed you're not training with me.  Are you SURE you can't muster up the ovaries for this?"  All while being super happy that I, the coach, was no longer at risk of being the sorry example of a so-called fitness leader. 

The water was freezing.  Crystal hopped right in and I bitched to myself for 2500 yards and still didn't get warm.  She didn't let out a peep about the temperature.  She was too focused on her form and agility.  Her beginner enthusiasm for her new skill and lack of pet peeves such as goggle fogging and swimmers with poor lane sharing etiquette was refreshing.  It reminded me of when I first started and it was just plain so cool to be 'training' for an event.  My workout turned from lap after jaded lap....to an adventure.  And the sauna was that much sweeter.  Thank you, Crystal!

The next day I text Mickey, "I'm getting on the trainer tonight." (It's a stand for your own bike so you can ride at home).  I let him know this for two reasons- first to make him aware simply of my plans for the early evening.  And next to ensure that he doesn't let me get out of it by finding something else to do like watch Luke ride his bike instead, laundry, or walk the dog.  He ALWAYS says, "hey aren't you supposed to be on the trainer, already?!"  Sigh....yes. 

Once on, Mickey suggested I try a certain workout.  I responded that it probably wasn't a good day for that particular one because my "legs are especially tired."  Unlike lighthearted tri newbie Crystal, my overly experienced triathlete superstar boyfriend fired back with a statement that carried zero empathy yet was loaded with undeniable truth, "Everyone's legs are tired." 

But mine are more tired.  I pouted for a minute.  Then stopped.  And pedaled my ass off.  Mickey was right.  I was lucky to have tired legs, not to mention the ability to work out at home.  I finished super pleased that I made good use of my perfectly healthy, just tired, legs.  And I finished so grateful that someone insisted I quit being a baby. 

Tired of working out?  Search for new angles and perspectives on fitness.  Get with someone whose just learning what it means to be 'healthy' and enjoy their daily epiphones.  Then get with someone who knows your limits and is comfortable pushing them; perhaps even reminds you that you're not alone!

no excuses......

This is Colleen Chalk on the bike riding in her home, outside of the gym, without the push from her trainer, ......with 2 broken arms. I hope I don't hear any more of your excuses about not getting in your workout!   If you have two healthy arms, even one, you should be sweatin'! Thanks Colleen for making us all look like a bunch of babies.  You kick so much ass.  Even with your ass clearly kicked!   

My client Lauren, the self proclaimed 'salad dressing genius'

And a genius she is!!! People LOVE the savory flavor of ranch dressing. Known for its ability to get veggie phobics to hammer down some celery, ranch dressing has long been a staple in American refrigerators. (why I will never know, the stuff is totally gross to me and I certainly have no aversion to salty delicious dips).

But read the nutrition facts on even the most slimmed down of white speckled creamy goodness, and you can plan on canceling the latter half of your days food for just one tongue tip taste of ranch. It's just insanely high in EVERYTHING.

Til Lauren Vacca got ahold of its essence. She's devised a plan for all you ranch lovers to guiltlessly keep dipping. Here's how she's done it:

Take only the SMALLEST amount of packaged ranch powder and mix with plain Greek yogurt. Then water it down to consistency you like with low fat milk or soy milk. After that flavor as you like. She uses sarachas and all sorts of other great ways to spice it up.

.....anything to get rid of the ranch flavor as far as I'm concerned. Thanks Lauren!!