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.....
Sunday, March 4, 2012
Wednesday, February 22, 2012
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.
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.
Monday, February 20, 2012
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.
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.
Sunday, February 5, 2012
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.
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!
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!
Tuesday, January 31, 2012
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! 
Saturday, January 14, 2012
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!!
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!!
Monday, January 9, 2012
Rough day or gift?
Yesterday was a true test of my grit and inner peace. The day started with potential brilliance powerful enough to change the rotation of the earth. Myself and Paul Rosenberg plus a grip of the most gifted minds in fitness did a beautiful yoga video shoot for Paul's new studio plus we had a meeting of the minds. The topics rendered me speechless. In a whirlwind of both awe and inspiration, I left our meeting at the downtown emergency arts building ready to change the face of wellness. I found my keys....but couldn't find my car.
F'ing towed. The sign was vague and I chose the 'in a hurry hope since its Sunday there's amnesty' stupid stupid option of parking in an all together WAY too convenient spot for downtown Vegas. My heart hit my feet. My thoughts of fitness overhaul on the world dwindled down to the most obsolete in importance. I was going to be late to picking up my son.
It's funny how when your car gets towed, that that's really not the only problem you have. You have issues of dependents waiting for you (my 4 1/2 yr old), money most certainly, scheduling, and who the hell is going to come get you just to name a few.
I waited for my 'ride of shame' to arrive and finished my now cold coffee that once tasted like it could change my life it was so grand, to now crap. I was cold.
So cold. I will never forget at 12:45pm thinking to myself on Sunday jan 8 2012......wow, it would really suck to be homeless.
And then it occurred to me, which is so ridiculous that it doesn't occur daily, that I was so so lucky do even be in this position. Not only did I have a car, but I had someone coming to get me. I had a job to have a car and had someone that cared enough about me (mickey!) that they would come to get me out of the cold.
The rest of the day went as planned (other than the $350) and I was able to go about my fabulous life. My son watered the garden in his skateboard helmet; I had a moonlight run; I ate like a queen; and I slept warm and safe.
Our video shoot was all about the practice of inner strength, clarity, and wellness. It's these types of instances where an unexpected event attempts to derail me, that I'm so grateful I implement yoga into my life. Not only was I able to stay calm and keep my inner peace intact, but I was able to recognize that interference for what it was.....a gift.
F'ing towed. The sign was vague and I chose the 'in a hurry hope since its Sunday there's amnesty' stupid stupid option of parking in an all together WAY too convenient spot for downtown Vegas. My heart hit my feet. My thoughts of fitness overhaul on the world dwindled down to the most obsolete in importance. I was going to be late to picking up my son.
It's funny how when your car gets towed, that that's really not the only problem you have. You have issues of dependents waiting for you (my 4 1/2 yr old), money most certainly, scheduling, and who the hell is going to come get you just to name a few.
I waited for my 'ride of shame' to arrive and finished my now cold coffee that once tasted like it could change my life it was so grand, to now crap. I was cold.
So cold. I will never forget at 12:45pm thinking to myself on Sunday jan 8 2012......wow, it would really suck to be homeless.
And then it occurred to me, which is so ridiculous that it doesn't occur daily, that I was so so lucky do even be in this position. Not only did I have a car, but I had someone coming to get me. I had a job to have a car and had someone that cared enough about me (mickey!) that they would come to get me out of the cold.
The rest of the day went as planned (other than the $350) and I was able to go about my fabulous life. My son watered the garden in his skateboard helmet; I had a moonlight run; I ate like a queen; and I slept warm and safe.
Our video shoot was all about the practice of inner strength, clarity, and wellness. It's these types of instances where an unexpected event attempts to derail me, that I'm so grateful I implement yoga into my life. Not only was I able to stay calm and keep my inner peace intact, but I was able to recognize that interference for what it was.....a gift.
Monday, January 2, 2012
Today I ran hard.
Today I ran hard. I hadn't planned to do so. But I wasn't in charge it seemed. A Chinese herbalist once told me that 'we store our grief in our hips'. At that time I figured he'd ingested one too many of his 'herbs'. But today my hips told that very story. Today I ran hard. And I feel, well, less grief.
Saturday, December 24, 2011
Airport awakening.
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.
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.
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)!
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