It's time for changes....

I started blogging here as a means to communicate with you, temporarily.... while I was building my web-site.

The time has come..... my website is up and running!!!!

Please visit me at www.msj4her.com. I look forward to seeing you there!

Meg

Join Me.....

This past year I was really touched by the violence and sense of lost-ness experienced by our youth. I sought a way to help and influence girls (pre-teen) to be better and embrace life and love themselves for who they are.

It has been a work in progress and i have many ideas which have yet to be introduced.

My project is underway. Join me and encourage girls that you know to visit http://lionesscubs.blogspot.com

It is my hope to create an interactive blog site for dialog to learn from each other.

Thank you in advance for your support and your help. Give a shout with your ideas and thoughts.

Meg

Battling Childhood Obesity.....

This seems to be the new buzz around the country.... battling childhood obesity.

A very good cause to fight.

To solve the problem is going to need a paradigm shift in our thinking.

The first problem is the activity level of our kids. It was exciting to see kids outside this week after several days of rain.... but it was the kids you might normally see outside, the kids who play sports.

Where were the others?

In this country, we have shifted our thoughts away from physical education and the necessity of it. Many schools are removing physical education from the curriculum. Recess is also being dropped. Activities that require movement are being replaced with memorization.

And our children are sitting more, walking and running and jumping less.... and playing refers to the video games in the family room. What are we doing to our children, because in order to increase brain function, movement is necessary.

The other problem is addressed in the movie Food, Inc.

Our thoughts regarding food is backward. Why is it that a double cheeseburger can be bought for 99 cents, but a head of broccoli cannot be? Why is it soda can be bought for less than water? Candy, cookies, ice cream? instead of fruits and veggies?

To fight the problem, we need to change our thinking. We need to challenge the businesses that are pushing for this way of life.

Jamie Oliver of Jamie's Food Revolution (www.jamieoliver.com) is working hard in a school district to change the lunches the children are eating. His show can be seen Fridays at 8pm on ABC.

The effort to fight childhood obesity needs to be a joint action by many. We need to educate parents as well as the children on how to make the best choices in activity and in food. We need to work together to tackle this problem.

When do you 'give in' to tackle it another day?

This week was a challenge. A physical challenge, that is.

On Sunday, I rode (on my bike) over 45 miles. It was a pretty straight-forward ride... although, I hadn't ridden that distance since my cycling accident and it was my first road-trip since my cycling accident. But I was confident I could survive.

Except for the hills! Who would have thunk there were so many hills on Rte 27, heading to Princeton? (of course, i have driven that route many times.... i forgot).

The hills seriously kicked my butt!!!

But I made it to my destination.... and back. Safely.

I returned hungry, cold, and dirty..... I rode the tow-path on the canal on the way back, and wow.... DIRTY!

As I predicted I would, I under-ate during my travels.

NOTE TO SELF: CARRY MORE FOOD!

And while I was well hydrated, I WAS HUNGRY!

Monday was rainy and cold and I slept most of the day. I did not feel achy from muscular fatigue, I felt achy from doing a whole lot and mental fatigue-- almost like I was fighting a flu or cold. Tuesday I taught spin class.... and I struggled. (fortunately, I do mingle through the class as I teach, or me getting off the bike might have been alarming to my class). And Wednesday arrived. I was set to run 11k...... or at least the calendar said, and the 11k became 4k!

I set out...... and my body didn't feel right. I stopped to stretch, and it still wasn't happening.... I was not in sync.... and my mind and my body were in two completely different places.

I took a left turn in my route instead of the right and finished a challenging 4k.... perhaps, i still hadn't recovered from Sunday. Perhaps, I just needed another day to rest.

That evening.... I taught SPIN class like a ROCK STAR!

And the rest of the running week went without mishap. Thursday's run was easy, yesterday moderate and today.... INTERVALS! and I felt strong, despite the fact that I was struggling from decreased running volume this week.

Listening to our bodies is so important in training.

When do we push? When do we hold back? When do we 'give in' to tackle the hurdle another day? If we are not in tune with our bodies, we are subject to injury?

This week, I needed to really listen to what my body was saying. The ride took away from my running and required extra rest. I could have pushed myself, but may not have been able to run the intervals successfully today.

It is sometimes challenging to know when to push and when to hold back. AS a coach, it is sometimes very difficult to know that for my athletes. It is about honesty and trust. If an athlete tells me something isn't right, I have to trust the athlete and shift gears in the scheduled training session. If it is a distance client, I may have to do an impromptu schedule change (i only schedule a week at a time), based on what is happening....

For my own training, it is better to call it a day and tackle it again... (tomorrow or the next day)..... this has helped with my recovery and longevity in running. If I don't feel right in the warm-up, it probably isn't right, and I don't need an injury.

While there are times to push through, I need to know when to push and when to hold.

I might extend the warm-up.... maybe I need more time. Maybe I need a longer warm-up because of the weather, because of the intensity of the last workout, because of the rest permitted between workouts. Maybe I need to make an impromptu change..... I am supposed to run intervals at a tempo pace, but I cannot maintain the tempo.... maybe it is just a day for endurance. (these might be acceptable/appropriate and necessary... it is important to communicate these changes to your coach, who is working with you for success).

Learning to listen to your body in training is going to be helpful in the long run.

Eureka..... i already knew the answer!

I searched and searched...... and I seemingly already had the answer...........

in this process of finding the right combination of food and eating and food and eating..... i have explored a variety of different thoughts and models of eating in my quest to find the best protocol for me.... and i already had the answers.

Sometimes, we need to go through a journey to come back to our original conclusions, not that we doubt our instincts but to give us insights on our thought processes.

Today, I had the privilege of meeting and having my diet evaluated by Lori Kolodin, RD (registered dietician). She is located in Warren, NJ... and I highly recommend her if you are in the area or finding a nutritionist located near you --visit www.eatright.org. A registered dietician goes to school specifically for nutrition and diet and is very helpful in directing someone with health and weight goals.

The meeting was a perfect fit. She and I are both runners. When I spoke to her on the phone to schedule the appointment, she had told me immediately she was not Nancy Clark (renowned sports nutritionist), but she could help direct me. I was impressed by this. Lori knows her limitations and strengths.

The first book recommended is: Sports Nutrition Guidebook, by Nancy Clark.

(The book has now come off the shelf in my library and will be added to the pile of read now!)

Next, we discussed the movie Food, Inc and further recommended the book Food Matters, by Mark Bittman.

During our meeting,

--her first commentary (on evaluating my food log) was, this isn't a lot of food.

it seems i am NOT eating enough calories throughout the day. i had guessed this.... b/c at times, i feel hungry, and as i have shared before i can just as easily eat as not eat.

The recommendation currently is: 2200 calories. (This can change/adapt with my training needs. For now, this is the goal).

--the second observation was i need to double my protein intake. i am eating a pretty balanced selection (i eat instinctually), but for my athletic performance, i need more protein.

recommendations for me:

75 to 100 g of protein per day

55 to 65 g of fat per day

and the rest carbohydrates.

And we discussed where I can get my protein from. I do eat meat... she recommended organic chicken (glad there is ian's chicken nuggets), beans (need to experiment with this-- they don't always agree with me), nuts (i love!), dairy (like milk, cheese and yogurt) and grains (like quinoa). She also suggested reintroducing protein shakes in my life.

(Some of these things have been put in a holding pattern b/c of my work/lifestyle. They need to be reintroduced as a priority. My health is most important.)

We also talked about other sources of calories that would be beneficial in my overall performance and my need for calcium. Osteoporosis is in the family and so I have now added a calcium-magnesium supplement to my diet.

And the journey continues. I trust as I make the changes my body will find it is able to continue to let go of the extra body fat to permit me to achieve my true racing weight. The first goal is 160#. I have a bit of work to do to get there.

For the next four weeks, I will be tracking my protein and fat intake as I proceed in achieving my goals.

It was reassuring to know that I wasn't too far off track in my personal assessments of my eating. It is now reassuring to know that I have it within me to achieve my goals.

I will keep you posted.

And the Search continues....

And as I tossed out weight watchers, I found something called the Daily Burn. Seeking testimonials from people who had given up on weight watcher, I looked a little closer.

A free site, http://dailyburn.com, helps you track your diet and exercise goals and weight loss. A little different from the Weight Watchers points system, Daily Burn gives calorie goals with a break down of fat, protein and carbohydrate grams. (um, i live/work in a world that i may not always be able to count, measure and count again).

For a monthly or annual membership fee, one gets more features, which include training protocols, and consultations as well as other cool things available only to paying members.

Additionally, they have apps for that.... (more downloads for the iphone--- i have a BLACKBERRY), including a food scanner, which will tell you the break down of foods into the nutrient grams.

Clearly this website is i-phone friendly and would not be suited for someone like me, who is trying to limit her on-line time.

And so, my journey continues.

ON Friday, I will have my first appointment with a Registered Dietician. She told me upfront that she is not Nancy Clark (renowned sports nutritionist) but she has done some work with athletes and is willing to work with me. (I like that already).

I am looking forward to meeting her.

What are you doing to change your lifestyle during National Nutrition Month?

Tossing OUT Weight Watchers......

Weight Watchers....

cost about $45.00 for three months, online. This means no meetings, no support (i wouldn't go to a meeting anyway), just on-line tracking. Well, my joining was about recognizing I wasn't eating enough and that maybe being held accountable would get me back on track.......

and it has created bigger drama. I am not always online, nor do i want to be. In fact, since 2 march, there have been five days that I recorded nothing (on-line).... i am finding i am more accountable to my little orange notebook, where I record not only what i eat, but how it makes me feel...(satisfied, bloated, gassy, etc....) and I can better understand when or why (or why not) i should be eating this food.

After all, who wants to count points?

According to weight watchers, I should be eating 29 points. They recommend veggies/fruits, water, breads/grains (which i don't eat-- i am gluten-free).. and it seems, IT DOESN'T MATTER WHERE THE POINTS COME FROM, AS LONG AS THEY ARE 29!

Weight Watchers provides activity points... and the day i ran 10miles hard, I earned some bizarre points number (that I could eat to compensate for the activity).... hmmmmm.... that doesn't seem right. Why exercise then?? To exercise, and then be able to eat back the exercise points, seems counter-productive. I completely understand that I need more calories (and maybe that is the point weight watchers is making) on the days that I train hard. (Will be interesting to see what happens on a day I bike 30, 40, or 60 miles).

The problem is...... a point, is a point, is a point..... and yes, it has to do with calories.... a point, is a point, is a point. They really aren't considering that the majority of my food is veggies (pointless) and I am satisfied. So, i did an experiment (i would not recommend this).... after a run, i waited to eat..... (bad!) and then curled up to watch a movie, and i ate a BAG of chips and home-made queso.... they were blue corn chips..... and to prove my point, after eating the WHOLE BAG and ALL THE QUESO.... i was only 2 points over my daily allowance AND that was PERFECTLY ACCEPTABLE... b/c in the course of the week, i am allowed 35 reserve points, and well, i had earned extra points from my run..... so, i really wasn't over.

WHAT IS WRONG WITH THIS PICTURE??????

It doesn't matter what I eat as long as it fits in the points segment.

(DON'T TRY THAT AT HOME! I wouldn't recommend doing what I did.... I slept the rest of the afternoon from eating too much in one sitting AND not eating quickly enough after training.... Never a GOOD Combination.... and it took me three days to feel myself again).

The other thing Weight Watchers emphasizes the weight on the scale. I get on the scale once a month. The first Sunday of the month, I get on the scale, I do my body fat and I take out my tape measure and measure thighs, hips, waist, umbilicus, chest, upper arms.... all of which can be good indicators of what is happening.

Well, if my body fat is dropping and my muscle mass is increasing, the mass composition is changing, but the scale only measures the pull of gravity on said mass. And the number on the scale may not change, regardless of the other changes happening before your eyes.

So, there has to be a better way. A way for those who desire to develop a better relationship with food and themselves...... My thoughts, enlist a registered dietician. Visit www.eatright.org to find one.

I will get back to you on my journey.

What's Your Comfort Food?

Ever have one of those days? The day that gets progressively more dramatic as each moment passes. The day that you feel like you should go back to bed and start over.

It is times like these that our nutrition can be challenged. It is times like these that comfort eating can take place.... and after the eating has finished, the reality sets in. The food didn't taste that good and we feel worse because we just ate all of that.

Anxiety can lead to mindless eating. (Some people are immune to this eating... the lucky ones). At times, I find myself reaching for food for comfort. At times, this comfort can be anything from fresh fruit to pretzels to ice cream or anything in between.

Today, I had one such day. Today, I had a second cup of coffee and I went for a second run..... (my hamstrings will thank me later). Today, I opened the fridge and well, there was not too much of anything that was screaming, 'EAT ME! EAT ME!' By going for the run, I was able to take out some aggression and burn some calories and not get caught in the mindless eating trap.

Later, I was starving at dinner time.... must be due to the extra calories burned from the run, as well as the lacking hunger this afternoon from the events of the day.

So, what is your comfort food? You know the food you reach for that sometimes helps you feel better about yourself.... the food that you reach for when stress levels rise.

In the midst of National Nutrition Month, I want to rethink my reliance on comfort foods. I love dark chocolate... in fact, I have a piece of dark chocolate every day.... but do I want to enjoy my daily piece of chocolate or use it as a weapon? In this, I need to ascertain my relationship with food and thus my relationship with myself. Sometimes, a little bit of the food might make you feel better.... sometimes, overdoing it is the result.

And while, the nutritional value of your comfort food may be most excellent.... the how you rely on the comfort food, might be preventing you from achieving your goals.

It's a Jungle Out There..... in your grocery aisle.

Walking through the grocery store yesterday, I was bombarded by all kinds of things that want to jump in my cart and go home with me..... some are better choices than others. Walking through the bakery aisle, cupcakes and brownies and other delights said, 'Pick Me! Pick Me!'...... and the frozen food aisle has ice cream... and funny the cookies are situated opposite the ice cream! Arriving at the check out, the magazines are strategically placed.... Cosmo flashes a overly thin model of the month, magazine for diabetics talks about better eating choices, and the various other periodicals flash pictures of thin people and headlines stating how you can lose x in x days.

It's a jungle out there!

Now take the journey in your mind's eye through your grocery store. What makes it in the shopping cart and what stays in the store? Do you travel with a shopping list or do you shop on impulse? Do you plan what you are eating that week? or Is your week scattered with more impulse and unpredictability?

Failing to plan is planning to fail. As we embark on National Nutrition Month (www.eatright.org/nnm), I wanted to take a moment and reemphasize how eating influences your overall day. Our relationship with food is extremely important in our overall health.

When we eat junk, we feel like junk. Remember the last time you indulged on a day of junk (your definition, please). How did you feel at the end of the day? Lethargic, perhaps. Bloated. You just didn't feel right.

Now compare that to a day, where you ate fresh fruits and veggies, had a bowl of oatmeal for breakfast, and enjoyed a dinner of lean meat or fish with steamed veggies. Much different feeling?

The food we put in our body influences us overall. The buzz word in the industry is 'eating clean' or clean-eating. I always think of a raccoon cleaning his food. But imagine the simplicity in that.

Let's define eating clean..... minimal intake of processed food, nuts, whole grains, fresh fruits and veggies, lean meats, and cold-pressed oils (non-processed)......

By eating cleanly, your body is able to be healthy from the inside out. Taking care of your inside, will take care of the outside.

As for your grocery store, all of the clean foods (give or take a few that have been moved for marketing strategies) are on the outside of the store...... shop the walls, stay out of the aisles (except for spices and other seasonings, sometimes nuts, etc...) and you will be able to fill your cart with better choices for your overall nutritional needs.

Have a great week.... it's a jungle out there.

Girl's Rule

It is INTERNATIONAL WOMEN'S DAY.

On this date in 1908, 15,000 women marched through New York City demanding shorter hours, better pay, and voting rights. The result: International Women's Day. Thank you to the women who had the courage to stand up for their beliefs and be recognized and make a difference.

To all my athletes (and female running friends), thank you for continuing to stand up and be recognized and continuing to make a difference. We have opportunities to be excellent in athletics and sport that we did not have before. (My one calendar reminds me of the challenges that women overcame to compete in the olympics). And I think of the challenges we still face and are blessed from.

On this date, go and do something amazing! Prove that you deserve to run, bike, swim, swing a bat, and keep playing hard. We have overcome and we need to keep doing so..... and laugh a little... because what we do is fun!!!!!

My challenge this morning was 10 miles, up Morning Glory Road and down Warrenville Road.... these roads are challenging to drive up and down, let alone run..... and so, in honor of pursuing excellence, I revisited a route that I had not seen since my cycling accident. I ran it slower than I anticipated, but I ran it and I finished. (Now, I need a massage).

By doing, we continue to earn our place to do.

When the critics get you down....

It is very easy to beat up on yourself. After all, we are our own worst critics. I know I am. I am a perfectionist. And well, perfect is that... perfect.

I am reading a book, The Talent Code, by Daniel Coyle. The amazing thing is.... in order to be perfect, you need to experiment with the errors and learn from the experience. To become a great athlete, you need to experience failure. That is how we learn.

It was encouraging to read this after the challenging week of training I have had. This week, I ran 37.45km... definitely not the furthest I have run in a week... but my training times are getting faster. On Monday, I PR'd in distance for this year... by running 15km. (about 9miles) and it was a struggle. The run was hard and of course I wanted to push my limits and challenge my speed endurance.... and I did. I finished successfully and I was happy with the results. (From those results, I was able to set new goals. Monday.... I am scheduled to run 10miles or 16+km.... and I am debating whether to take on Warrenville Road....)

The downer of the run... was when I arrived at home. My wonderful cheery grandmother said.... 'i don't understand why you insist on running and exercising so much, when you are still fat.'

Extreme Self-Control here!!!!!! It took everything within me to not put my fist through her face so she would eat her teeth or put her through the front window..... (i am not a violent person, but i wanted to share some of the pain she had just imposed on me).

I cannot share with this woman the struggles I have overcome to get to this point... the joy of accomplishment... at how I wanted to stop running and I kept at it.... and I achieved!

She just uses a measuring stick... that none of us comprehend...... a woman who is satisfied living in stagnation, as the gold standard...... and I had to smile and just say..... 'Are you happy now that you have managed to spew hate, envy and hurt in those few words? Because if you are happy now, I can go on with my day.' -- which was a kettle bell workout, followed by stretching and then off to train several clients......

'Only he who does nothing, makes no mistakes.' -- french proverb

This quote was on my calendar after the insightfulness of my grandmother and it was just a reminder that I am out there doing.... and i am going to fall on my face... sometimes, not so gracefully, but I am doing.

Today's quote is:

He has achieved success who has lived well, laughed often and loved much. --Bessie Stanley

And that is how we should live and strive to achieve excellence.

Mistakes are not bad. We learn from them.

Runnning to Warm-up or Warming up to Run?

My weight training class has been focusing on warm-ups and have collectively agreed that this might be the single most important segment of their workout or training session. I know in my personal workouts, the days I skimp on the warm-up are the days I suffer the most.

And yet the question remains.... Do I run to warm-up? or Do I warm-up to run?

Since I spend the majority of my time running, I am outside. It is sometimes shocking to step out of the house on a cool winter's day.... so glad spring is coming soon! How I prepare for that shock could influence my overall run that day.

In the winter, we realize the need for a warm-up more so than summer. The body needs to be physically warm to perform. It is cold outside. How am I prepping my hamstrings this time of year so I can run further and faster?

In the summer, it seems we are warm. Do we still need the warm-up for efficiency in overall performance?


YES! The warm-up is a tremendous part of our overall workout. If we are not warm, we cannot perform. Period.

In January, I was following a kettlebell routine that warmed me up and mildly kicked my butt before the run. I felt like the running part was easy. The reason... my joints and body were thoroughly warm and I was prepared for movement. I have since progressed to different means of strength training, but I still take the time to move in my driveway before I head out to pound the pavement.

Do I ever run to warm up? Well, yes...... but only after I have done a progression of activity in my driveway to prepare me for overall movement. The warm up moves from general to specific. And the specific is then the run. This is important when I am running a time trial..... i might need to run a mile or two to prepare the body for the timed distance. And then I follow with a mile or two warm down. I suffer on the days that I am lazy and just go run. I am not 20 anymore and my body needs the prep time.

Warm ups should move from general activity to specific. It preps the body and the mind for what is coming. It might take an extra ten minutes or more to warm up. The time taken is beneficial in my overall performance and goal to be injury free. They also help me not feel as beat up after a hard run.

How's your Eating?

I have been focusing a great deal lately on the proper way to eat? When, what and how much? Sometimes, this is tremendously overwhelming. The experts at times contradict themselves... completely and entirely. So, what is a person who is learning to do?

Because if the pros get it wrong, it is easy for all of us.


I think at times we focus too much on the good and the bad and the definition of each. Granted I would not want to create a diet around a coke and snickers bar, there might be a time when either of those or both in combination can be a lifesaver.


In my personal journey, I have gotten it right and I have gotten it completely wrong. All things being the same, I am at a serious plateau. The training is increasing. I am getting stronger and faster and doing lots more.... but at the end of the week, the scale laughs at me (and thus it is banished to the closet), and the body fat while decreasing barely moves. Yes, I am losing inches... but hardly seems worthy of the effort I am putting forth.

And so, I needed to reevaluate my food relationship. I am the type of person that could easily eat just as not eat. Not that I am trying to not eat. I put it on the back burner and go forth through the day..... and have had several situations where my blood sugar has dropped too low.

Over eating is not my problem. I know when I am satisfied, whether i have had a bite or a plate and a half. (For me, the food doesn't taste right anymore and I am thirsty. This is in accordance with several thoughts on eating-- 'eat until you are more thirsty than hungry.')

I keep a food journal. The quality of food isn't necessarily the problem.... although i have been craving oreos and wendy's chicken nuggets meal, which is ironic, since i eat neither. well, maybe double stuff.... but i want one, and not the whole bag! The problem is in my busy-ness, I might not always write down the food I have or have not consumed.

I drink plenty of water. I always have it by my bed or with me. And I enjoy one, maybe two cups of coffee a day. It relaxes me. I don't really drink juice or soda (although i was craving a diet mountain dew after the 15k the other day.... but one or two swigs and i threw it away and got my water).

So what is the issue? Why does everything seem to be correct and nothing seems to be happening?

Well, I have determined that I might need to increase my protein intake. Keeping all else the same to see how it influences the fat burning, even if temporarily.
I have also joined weight watcher on-line. To help me stay focused on eating! As I have said, I could just as easily not eat as eat. With the points system, I have to eat to accomplish the total allotted points for the day. The first three days, I really didn't calculate or enter my points. Yesterday, my journey began. I counted and recorded. And I came up 9 points short for the day. (Potentially, one meal.)

So, I will be counting and eating and counting some more. I want to see how this changes my relationship I have with my body and with food.

I will keep you posted on my journey the next three months.

Running in circles.....

We are creatures of habit. I know I tend to run the same paths and routes and try to find new journeys to take on the road to prevent boredom while keeping safe and challenging myself.

This morning, I was scheduled to run 13km (8miles). I normally run the route in a single direction.... and while I am running mindfully, I am able to 'check out' mentally for the duration. Today, seeking a new challenge, I ran the route in the opposite direction. My starting point was my normal finish. And wow... the run was mentally challenging. It was like I had never run the route before.

Sometimes, we need to look far for a challenge and sometimes, we just need to make a single change for that challenge to occur.

Keep up the run and I will see you on the road.

Why are Intervals SOOOOO Hard?

Running. I love it. and I hate it..... this morning's workout was definitely an example of that love-hate relationship I have with my beloved sport.

Intervals..... you know: work and then rest and repeat again and again and again......

Those evil things that increase your heart rate, make your lungs burn and your legs feel like lead. Good for you... they challenge your fortitude, teach you a new tempo, and help in overall physiology for training.

This morning was another visit to the five-mile loop. Simple... but tempo running was involved.

After two mile warm up... I did 4 x 2 minute tempo run with 1-3 minute recovery.

Why is the first interval always the hardest??? Regardless of the distance or the time, I inevitably look at the stop watch and it says 20seconds. Seriously, only 20 seconds???... I have most certainly been running longer than that... For some reason, when i am running time intervals (as opposed to distance intervals on the track), I struggle with pacing in the first interval. The first one is always the hardest. It never fails.

The second I have gotten the timing down... and I manage to pace myself better.

The third I struggled.......... my legs were saying, HELLO! REMEMBER US! WE WANT A BREAK! THIS IS HARD!!!! but i just keep the mental intensity up there..... driving my arms, keeping my shoulders and facial muscles relaxed. And I survive the third interval, running at the same tempo..

The fourth I fly..... I feel good as this is the last one!!! But of course my body feels like it should collapse at the end..... somehow the pace is similar to the others.

And as hard as these intervals are.... the recovery feels great. I have adopted a method in my recovery segment of NOT WALKING..... in the past, I would walk after the run tempo and I struggled to get moving again. I have found that by not stopping (unless something is wrong) I don't lose my rhythm. It doesn't matter how fast I am moving.... but i am still running... alas the reference to the sprinter's shuffle. This has helped me with how quickly I recover and can move back toward my normal running pace.

And yet, I will continue to perform intervals of different times and distances-- looking forward to work on the track, the intervals will not get any easier.

As I work harder, I will improve my fitness and my ability to work harder longer, run faster and I will push myself harder in the intervals......

And the intervals will continue to be SOOOOOO hard!!!!

Enjoy the run. And challenge yourself!

Sometimes, it is just about the run.....

This morning, I was scheduled to run 8.04km (5 miles).

Yesterday was long and challenging to say the least. I left the house at 8am and returned at 11.30pm... home, showered and sleep-- and in the interim, trained clients, taught weight training class and a challenging spinning class-- I was tired; my legs felt sore.

Waking was slow -- i spent some time reading in bed before I actually started moving-- sometimes after a late night, this helps me get my groove back.....

Not sure I was ready to run... but there it was on the schedule. And 8.04km-- i hadn't run a distance greater than 6k since the snow storm last week.... JOY! and My legs were reminding me of the cadence intervals, completed in spin class the night before.

So this morning--- i left the heart rate monitor, the i-pod and the garmin and other gadgets I use to measure and track my performance at home. (and I ate a chocolate chip cookie before departing-- breakfast of champions).

Today, was just about the run. It was about putting one foot in front of the other, it was about getting my legs back.....

And I ran. I ran at the pace-tempo that I refer to as my 'sprinter's shuffle'. Some might call it road work, others call it a recovery run.... My goal was just to run. To get reacquainted with the road again.

I found $.12 near the house that is being built. I did a mini obstacle course around ice mounds on the back street that no one travels on. I found more change in the form of pennies on the bridge crossing the river, and most importantly, I found my legs.

It didn't matter how fast or how slow I ran. The point was to run. The sun shining in the blue sky and reflecting off the snow.

It was a super morning.

It was good to be on the road again.

Weakness vs Tightness

I was thinking about the thought of muscle weakness and tightness this am, as I was hitting some pressure points in my hips, hoping to release some of the tightness in the IT (ilio-tibial) band (the band that runs down the outside of the thigh, stemming off muscle tissue in the hip and attaching at the knee, that can create pain in runners and other athletes). Many people will foam roll their muscles invoking some sort of self-pressure point massage, in anticipation of releasing some of the tightness.

I have learned that foam rolling generally does not do anything for me, except cause more pain. Yes the muscle fascia feels great (after much ow, ow, ow-ing) for a short period of time.... and then wham! the tightness comes back. (I prefer a massage stick as it is more localized than the foam roller or self- massage/palpations).

This really has gotten my attention as I work on my flexibility through stretching and yoga--- but perhaps, this muscle tightness has nothing to do with flexibility. Perhaps, this tightness is the body's way of protecting itself from injury.

And you ask me, how can this be?

Yes, a tight IT-band is not a happy one. But think for a moment beyond the IT-band. Let's think of all the fascia in the body. (We know we are all connected... and a headache can be caused by something wrong in the feet).

Here is a thought for you.... perhaps,

the muscle tightness is to protect against muscle weakness.

Muscles work together to perform tasks (they move the skeleton). If one muscle is not feeling 100% (and calls out sick) the muscles that help it perform the tasks will pick up the slack. This is compensation. (Compensation is not a bad thing... the body does it all the time. The movement is not as strong per say, but the work gets done. When the muscles don't return to work, that is when there is a problem).

So, maybe the muscles that are compensating for the muscle that is 'out sick' create more tension (muscle tightness) to protect from the muscle weakness.

Now, you are thinking.... but I AM NOT INJURED!

Muscles take a 'sick day' because of overuse, trauma, injury, or even possibly changes in the immune system. It doesn't mean you have an injury, it just means that muscle needs a mental health day. (Granted if there is an injury or trauma, the overall effects are greater).

The hope is that the muscle returns to work after some rest.

(Keep in mind that during activity, the body recruits different muscle fibers to do work at various times. So during a long distance run, my quadriceps muscles are not all 100% activated during the entire run. My body asks different fibers to do the work at various times throughout the run, recruiting and resting and recruiting and resting. Pretty Cool, huh?)

But what if some of those fibers don't come back to work when asked?? Do we just fall over in the middle of the run?? Amazingly, no. We continue running. The body compensates and calls on other fibers to carry the load for the duration, continuing the work-rest cycling process.

The muscle fibers that do not return to work are creating a weakness in the muscle tissue. The muscle fibers that are recruited to compensate may create a tightness to protect the joint.

What can be done?

For starters, you may want to foam roll. This might work for you. The knots you feel in the muscle tissue and fascia might be a result of this compensation. (I do foam roll, but not all the time. I like other means/methods better).

If the help this provides is temporary, you might want to speak with a manual or massage therapist. Someone who specializes in sports massage or neuro-muscular therapy may be able to target specific areas.

I studied Muscle Activation Technique, which tests for the muscle weaknesses and then uses palpations at the attachment sites of the muscle tissue to 're-awaken' the 'resting' muscle.

These manual therapies are great tools to help the body begin to function uniformly again. Body work comes in a variety of forms. It is a great tool!

If the compensation has created changes in gait patterns and possibly movements, I would recommend speaking with someone who understands movement and how to recognize and correct imbalances.

I became familiar with Kelvin Giles, Movement Dynamics protocols (www.movementdynamics.com) at GAIN this summer. This is by far the most comprehensive protocol I have ever been introduced to.

The protocols demonstrate weaknesses and give the coach a snapshot of the athletes abilities. It is empowering to learn if your weaknesses/tightness are temporary because of a hard training session or if your body has created compensatory actions from the weakness/tightness.

And programming can be created to assist you in the journey to injury-free performance. (Granted, I cannot prevent every injury, but appropriate programming can help).

As you continue to play hard and perform better, remember the post-workout tightness might be caused by muscle weakness that needs some attention.

Play Hard and Have a Great Day!

Be Open to the Possibilities

Today is 'Anything Can Happen Day,' my tear away calendar told me on Wednesday, as the snow storm pounded the tri-state area. 'Be open to the possibilities today -- and every day.'

Hmmmm.... really?? possibilities??? it is snowing like a madman outside-- the norse gods must be partying again.... so you were saying about possibilities???? who is going to be presenting any possibilities to me today??

This is my thought-- when we are open to whatever might come our way, things come our way.

If we are not open, things don't come.

(I have done the closed and open thing-- and experimented...... closed does not bring anything. While we may need to close ourselves for whatever reason at times, it is better to learn to be open).

Personally, in my business and in my life, I prefer to be in the driver's seat. Sometimes, we may not feel that way-- like a victim to the circumstance in life. LIFE can be pretty challenging at times.

I have learned that I cannot control what happens. I can only control my reaction to those happenings or my actions to create those happenings. But how cool is that? I choose.

Once arriving at the realization that I choose and I can influence the possibilities that arrive by my attitude, I am more powerful in my daily interactions-- well, powerful, might seem strong-- i am open-- and in that i have power--because i choose.

Well, in my openness on Wednesday, because my calendar told me so..... i enjoyed a day of relaxation. I shoveled several times, and wow-- people assisted.... neighbors reached out with kindness. I was able to rest, later in the day... and I did not fret over the snow.

Since the reminder, several opportunities have presented themselves that may or may not be the right opportunities for me.... but since i am open to the possibilities that might arise, I am in the position to choose and orchestrate the choices I will take.

Be open to the possibilities. One never knows what might come your way.

Make it an excellent day.

Another great quote...

Everything I do,

I feel is genius.

Whether it is or it isn't.

---Rufus Wainwright

Success is Four Simple Steps

Dreams are great! These help us imagine the future, imagine possibilities, evaluate actions of the past.... Dreams.

Have you ever noticed that some people seem to dream it, believe it and make it happen? and sometimes, have you ever felt stuck in the mud? (i feel that sometimes i see people run by me at lightening speeds and I am sitting in the mud.)

Here's how to succeed in ANYTHING.

1. Dream - allow yourself to dream of your life as it

COULD BE rather than how it is-- how it will be when you

accomplish this dream.

2. Think - about your dream, where you are in relation

to it and one single, solitary step you could take

toward it

3. Talk - about your dream to anyone and everyone

who'll listen and support you in dreaming

4. Act - on your dream, even if only in teeny-tiny

steps. But act regularly enough and you'll soon

cover the distance between you and your goal

These activities can help you accomplish your goal.

My word for the remainder of the year....

I have a friend on twitter, @mizfitonline (http://mizfitonline.com), who like myself doesn't set new year's resolutions.

Instead, she uses a word to describe and emphasize the direction and motivation she has for the upcoming events. I thought about this a great deal, as MizFit described the word she is using for this year. And while, I have specific goals laid out for me this year, I like the idea of a word to motivate, to challenge and to remind.

My word for the remainder of this year is: DISCIPLINE.

I need the discipline to get up and challenge myself physically, emotionally, mentally every day.

I need the discipline to run.

I need the discipline to write.

I need the discipline to accept the challenges that come my way.

And as I thought of the dynamics of this word on my run this morning, I remembered my high school cross-country and track coach, Greg Freeman. While he was my coach, I strongly didn't like him. He was tough, expected a great deal, demanded more, and I was still a kid who didn't necessarily comprehend the relationship between training and excellent performance. (i was talented naturally).

As I am pursuing physical excellence this year and a comeback after my cycling accident, I am finding that I need this discipline even more now than ever. It is very easy to roll over and go back to sleep, when the sun isn't even up or it is freezing outside.

I need this discipline as I have relocated and am challenging myself to rebuild a business, acquire another master's degree and enjoy life.

I need this discipline so that I can truly enjoy the down time and laugh out loud.

Thank you MizFit for this wonderful idea. You have inspired me as you are pursuing your marathon.

what's your word?

Building a Strong Foundation

In my weekly running journey, I pass by a house that was once a field. Yesterday, the frame was finished. It has been fascinatinig watching this house become more than a vision of an architect. The manner of building a house reminds me of building the body for performance.... it starts with the foundation.

A parable in the Bible discussed building a house on the sand versus building a house on a ROCK.

The house built on the sand washed away when the storms came; the house on the ROCK survived. Without the proper foundation, the house crumbled when faced with the storm.

Is your foundation built on a ROCK or on the sand?

I spend a great deal of time emphasizing nutrition, as the fuel we put in our bodies influences the overall performance. The appropriate nutrition can attribute to building a proper foundation.

My spinning class this evening thought I was crazy to encourage them to drink more water (not juice, soda or gatorade), eat more fruits and veggies (especially fruit for breakfast) and just do it.

The nutritional foundation for this class is poor; but I trust that challenge for them to make small changes will help change the vision that these students have for themselves.

What is your physical foundation? -- does it reach beyond the nutritional needs of your body and encompass your structural needs for training?

Take a moment and think about your training and your goal. What is the foundation for your goal? Perhaps it is to be faster for a sport. Perhaps to run a marathon. What are you doing to build a strong foundation for doing this activity?

In my weight training class, we discussed the why of resistance training. If we understand the why we can determine the what. We further discussed the value of cardiovascular training, comparing it to resistance training. If I am running, I am propelling my body against gravity. If I cycle, I am peddling against a fly-wheel (on a stationary bike, like a spinner) or against the resistance of gravity or a bike, or rowing where I am performing a squat motion and pulling (row) with my upper body...... all of these are examples of resistance training. But thinking specifically about running, it takes strength to overcome the resistance of gravity to propel the body into flight over a period of 26.2 miles (and some people want to do that FAST!).

What are you doing to build the strength to handle the forces imposed on your body for that run?

Forces are imposed on the body in all of our movements and are amplified through sport-- jumping, running, hopping and/or skipping. How is the body prepared to handle these forces?

Your training should prepare the body to perform these activities that are pursued in your sport. You should train the shock absorbers (the muscles that absorb the shock from landing in a jump, run, hop or skip), and you should train specifically to match the needs of the sport. The resistance activity does not need to copy or mimick the game, but the exercises should create strength and stability to perform that activity.

A football linebacker and a cyclist have different goals than a marathon runner or swimmer. They may have similar needs, like body fat reduction or lower leg strength. The programs of each athlete might even have similar exercises, but each program should be specific to each athlete.

In understanding the needs of your sport and knowing your personal goals and needs, an appropriate program can then be written for you. Programming is like prescription writing-- it is individual. Keep that in mind, when you are reaching for a generic program out a fitness mag. There may be parts of the program that you can adopt; there are parts that may not be appropriate. If you don't know how or where to begin, acquiring the direction of a private coach should be your first step.

Building a strong foundation will be beneficial in achieving your fitness goals.

Beginning Anew While Pursuing 'Old' Goals

The third complete week of January has come to an end. Honestly, how did you do? Are your goals still on track? or Did you hit a few bumps in the road?

Me: Some good and some bad--

I have added something called roadwork to my daily routine in my journey to returning to competition. Roadwork is something used by the military, boxers, and the ancient Spartans, that requires a morning run/march for 45 to 90 minutes. Ideally, I would do roadwork above and beyond all training... but since, I am still a Spartan-in-training, I added roadwork to two of the days that I wasn't doing training. I will add little by little, leaving Sunday as my day of active recovery/rest-- anticipating yoga class/activity to stretch, relax, unwind. (yes, I do know that some yoga is very intense. that is not the intent of sundays). I want to use Sunday as a day for restoration.

Roadwork went well. I managed to run 50.31km this week. I matched the distance I had run up to the beginning of this week, in one week. ASTOUNDING!

But this accomplishment came with a small sacrifice. My push-ups and sit-ups protocol got tossed this week. It's OK... I can reintroduce these next week. In fact, I have re-tested myself on these skills so that I have the appropriate numbers I am to do.

Have you found yourself in a position that something happened to push training off a day or two? Have you found that you tossed something to the way-side momentarily, in the hopes of adding or changing different training protocols? or Did you find that some of life got in the way??

If so, DON'T BEAT YOURSELF UP!!

It's OK. What did you learn from this about yourself and about your behaviors?

--Are your goals too far to reach??

Break the goal into bite-size pieces that you can chop off and chew.

Remember you can eat the elephant, one bite at a time.

--Are you losing your motivation?

Use a journal. Write down your goals daily in your journal, and how you will get

there. Post these on your mirror, your refrigerator. Use a motivational poster. Envision yourself what you will do when you achieve this goal. What will you feel? What will people say to you when you accomplish this goal?

SURROUND YOURSELF WITH PEOPLE WHO WILL CONTINUE TO ENCOURAGE YOU!

--Are you procrastinating?

In an amazing book, 'Feel the Fear and Do it Anyway,' Susan Jeffers, discusses that

procrastination is fear. Many times, we are fearful of the results of achieving goals.

What is holding you back?

--Are you still uncertain where to begin?

Sometimes, it is overwhelming to begin. Where? How? With what?

Begin with something. Just begin.

Your goal: FAT LOSS? -- begin with getting the junk out of your house.

Your goal: To Run a Marathon? -- begin with buying new running shoes.

You need to begin to be able to accomplish the goal.

January has one week remaining and there are eleven amazing months ahead of you. Pick yourself up and go forth and conquer your goals.

Have a great week.

The Attitude of a Winner

Deep down I always believe I can win. -- Francie Larrieu Smith, runner


Do you have the attitude of a winner? or Do you hope you will succeed?

There is a story of the golfer Jack Nicklaus. A tournament came down to the final shot. If he made it, he wins. After sizing up the shot and preparing, Nicklaus putted the ball. And the ball stopped on the lip. The ball would not go in.
Nicklaus' reaction was, 'I hit the ball in. It just didn't go in.'


The attitude of a winner sees the victory in her mind's eye, before it happens. She expects and anticipates great things. The expectation comes with much planning and preparation and hard work (practice).

This begins with setting goals, establishing the route that will be taken to accomplish the goals and beginning the work anticipating the accomplishment of those goals.

Winners often visualize themselves having accomplished a goal or won a prize.
Imagine you have accomplished the goal you have set before you. How do you feel when you have accomplished this? How are you interacting with people? Has your attitude to yourself changed?

Someone once asked me: 'If money were not an issue, what would you accomplish?' I extensively shared the ambitions for my life. She then said to me, 'Go and live the life you have imagined.' And wow, I am working hard to accomplish those dreams.
We put many obstacles before us that will prevent us from accomplishing our goals, if we permit them. In placing these obstacles there, we are no longer living with the attitude of a winner. A winner expects to win all the time. A winner knows it might not always be possible, but she believes she can. A winner steps out on the playing field knowing she has already won, she just now needs to play the game.

Step out with an attitude of winning, having accomplished your goals.

Ask yourself this, 'if money were not an issue, what would you accomplish?'

Now, go live the life you imagined.

Outsmarting the Female FAT Cell

FAT-- we all have it. WE all want to lose some of it, if not all. And disposing of this adipose tissue is sometimes like a poker game or a game of bait and switch for women. Do you have the patience to outsmart the fat cell to give up her secrets?

First and foremost, let me clarify some things about fat and muscle tissue. Fat is adipose tissue. Muscle is, well-muscle tissue -- the kind we often refer to, is skeletal muscle tissue. We burn fat (and/or store it) and muscle we build (and/or destroy). These are two separate cells. ONE type cell cannot be converted to the other.

For a long time, it was thought that the maximum number of fat cells were developed around puberty and the number did not change just the size of the cell. Recently, it has been observed that when the fat cells are stuffed to capacity, as in obese people, they will reproduce creating more storage space for the fat.

If you think of your fat cell as an expandable tupperware container, it grows and shrinks in relation to the amount of fat you are carrying. This is dynamic. Women tend to store more fat in the summer (what?) because we tend to eat more ice cream. (who would have thunk it?)

The body shoves more fat in the container as it needs to. As the fat storage increases, so does the size of the fat cell. When it is at maximum capacity, the poor cell is crying when it sees another load being delivered, and it explodes so to speak, creating several new containers that can hold the same amount of fat as the first. EWWWWWWWW!!!!!

As the child-bearing of the species, our bodies want to retain extra fat. In this, monthly our bodies prepare for the possibility of pregnancy and we will carry a little more body fat (to protect the unborn) during various stages in the monthly cycle.

So, ladies, we are trying to convince nature to let the fat go. HA!

The first problem is the industry sends different messages. First, the ideals of losing weight suggest losing about 2 ponds per week as safe, and then we see complete contradictions on reality shows like The Biggest Loser, where contestants are competing to lose the most weight in a short period of time. On this series weight drops of 10 pounds or more in a week are not unheard of. Can someone ask if this is healthy?

* Granted, if you are doing everything right or have made adaptations in your eating and lifestyle, the body when it feels safe, will let go. I had a client drop 30 pounds in a single month. This was a small percentage of the total weight she needed to lose, but it was amazing that the body was prepared to let things go. This is the exception and should not be considered the norm in any weight loss. *

How do we convince the FAT CELL to let the fat go?

Most simply: A COMPLETE LIFESTYLE CHANGE.

Well, now that I have answered the question, I should be finished. But unfortunately, I am not. Many of you have cringed at the thought, yelled at the computer to tell me I am wrong or skipped that to cling to your preconceived notions that your way of losing fat is better than changing your lifestyle.

So, I will repeat it: A COMPLETE LIFESTYLE CHANGE.

What does that mean?

-Completely evaluate your diet. In this case, diet refers to the food/lifestyle choices we make or the way we eat, not something to do for 14 days to lose weight. When we follow these 14 day starvation plans, we gain back the weight we lose and it brings friends when we return to normal eating habits. You didn't know you were having a party?

The best way to efficiently lose body fat is to eat cleanly. Get rid of the junk.

Our bodies are amazing machines. They were not designed to eat all the toxins and poisons that are currently in our foods. White sugar, high-fructose corn syrup, things that are created in a laboratory and not grown/raised naturally, are poison to our body. These toxins are treated as poisons and when the body cannot destroy, it stores. Remember those expanding fat cells?

--Diet: eat clean. NO processed food. Lots of fruits and vegetables. NO processed foods!

If you think of eating clean 90% of the time, that is a realistic living situation. I say 90% of the time, because we live in the western society and are bombarded by junk all around us, and I am realistic. I am not saying to go looking for the 10% opportunities, but I know I find myself in a situation from time to time that I need to make the best choice available. Do keep in mind that as you eat cleaner, your body might get sick when presented with toxin laden food.

DO NOT PLAN CHEAT MEALS/DAYS. Are you punishing yourself because you are eating clean? Planning a cheat meal says that the lifestyle change is a prison sentence and the cheat meal is freedom. Instead, change your attitude.

-evaluate your lifestyle behaviors--

--sleep: do you party like a rock star all the time? are you up to the wee hours of the morning? or are you permitting your body time to rest?

Without appropriate rest, the body doesn't allow the blood sugar levels to stabilize and as a result the body is producing more insulin to counteract and as a result you store more fat. Also, your cortisol levels (which are also affected by stress) increase, and you store more fat.

Your body is not able to rest and the following day you tend to reach for more sugary snacks (because the brain-- the sugar hog -- feels deprived) and if you are not burning those calories, you will store more fat. And your body is unable to repair properly from the previous day, so working out might be a wash.

Bottom line: appropriate sleep, means less fat storage!

--take a walk after a meal: it doesn't have to be a long walk, about 15 minutes. You can walk more if you have the time. By taking the walk, you are helping digestion. The walking motion massages the intestines. The other advantage is that walking helps stabilize the blood sugar after a meal. Lower blood sugar, less insulin, less fat!

--activity during the day: are you active or do you spend hours seated? Incorporate more activity and /or standing in your day. Get up every hour and stretch. Change your body position. These changes in posture, keep us alert and yes, help us burn more calories.

--avoid mindless eating: do you eat together with the people in your home? or with your family? or do you eat in front of the television, in your car, or do you sit at a table? When we are eating while our mind is focusing on something else, we tend to overeat. Eating should be the only activity we are doing. Stop, take off your coat, relax and enjoy the meal.

--drink plenty of water: we need water. period.

and

--develop a weight/resistance training protocol: in order for us to develop more muscle tissue, we must do resistance training. This is not cardio. While cardio is good, it is at times over-rated. Women tend to flock to the cardio-machines at the gym and rarely touch a weight. The fear is getting big. These same women end up frustrated and see little permanent changes in physique and appearance. The really cool thing is by doing resistance training, you are increasing your muscle mass and in turn increasing the amount of energy your body requires at rest. More energy needed means more calories burned means less fat stored.

RESISTANCE TRAINING: do it. If you need help, seek out a coach or private trainer.

As always, I am hear to assist you in your pursuit of excellence.

The Illusion of Control

This excerpt is from my calendar, "For Women Who Do To Much," dated Sunday, 10 January, 2010.

The Illusion of Control

One of the most lethal behaviors in which we Women Who Do Too Much regularly participate is trying to control ourselves and others (and situations and things!).

What we do is feed our 'Illusion of Control.'

This year, let's take a good look at this illusion and the damage it can cause-- to ourselves, to others, to our relationships, to our work and to our lives.

My reminder is that the only thing we can control is our emotion, our responses, our kindness, our actions, --essentially ourselves, and sometimes not even that much.

I know I struggle with this at times. There are times, I just cannot be bothered with people or things or events. That doesn't always work well, as I coach and have to deal with people.

My answer is to smile. My answer is to smile. My answer is to smile.

Regardless of what comes my way, if I understand that I am not in control, I feel better. It takes the pressure off. Then I can evaluate the situation and make appropriate decisions. And if I fall down, I can rest a bit and then get up and continue.

Most importantly, I have learned to create time for me everyday. This time permits me to express what I am feeling without potentially offending another. I also journal. My successes, my white-gold moments, and my far from medaling moments. In this, I can evaluate my progress.

Health and fitness and athleticism is a journey, that we cannot control. Granted, I can control what I choose to eat, when I get up, when I go to sleep, when I rest, how much work I do, how frequently I exercise, the intensity at which I exercise, and what I do for exercise and activity. But I cannot control so many other things in this journey, that sometimes, the journey doesn't take the course of action I would like.

I have to learn to breath and just enjoy the journey. It is in these unexpected twists and turns that I find the most adventure and the greatest rewards.

Learning to flow and learning to let go of the illusion of control.

Correcting Mistakes....

'A person who has committed a mistake and doesn't correct it is committing another mistake.' ---confucius



Training is sometimes hit or miss. Not all the time, or we wouldn't have the scientists and experts writing books on how much to lift, what routines to follow, what to eat, how much, how far to run..... but lets face it,



Training works best when the trainee is motivated and likes what she is doing.


Finding what you love is half the battle. If you don't enjoy the activity, the training session, you are unlikely to continue or finish it. This summer I was introduced to aqua zumba-- i participated/watched. Honestly, i don't get it. I shook my tooshie, moved my feet, high-fived someone next to me as I was like YAWN! Zumba is not for me. I would rather run, cycle, swim, or lift.

Motivating yourself to do the work is the other half.
This is sometimes the more difficult half. It is winter and it is cold outside! FREEZING! Extra layers required. It might take extra effort to contemplate the run outside. What about getting in a car and driving to the gym? or the thought of getting in a cold pool to swim! Seriously, it is cold outside.
What motivates you to go? to keep pressing forward? to push onward to your goal?

If you are struggling to find the direction and/or motivation and are haphazardly working out, you might never complete the objective. The year might pass without any accomplishment, without any forward direction. You need to keep the destination in mind. Working out without a reason is not training, it's just activity. (Activity is good-- but what is the overall purpose?)

If you are struggling, what are you doing to recommit to your focus? The mistake would be to do nothing.

Each day you have the opportunity to work toward your success. Each day is an opportunity to challenge yourself in achieving your goal. Each day is for you.

Seize the moment, challenge yourself. If you are struggling, reach out to me.... I will help you. I want you to succeed in 2010.

Defeating Self-Criticism.

During my run this afternoon, I had an epiphany. I learned something I already knew. But sometimes, it is one thing to know it, another to believe it. The light-bulb turned on. I had an A-Ha moment.

I hit a milestone in my training, since I started using a tracking device for my running workouts. I completed 250 miles. My average pace today was 8 seconds faster per kilometer than the previous workout and 50 seconds faster than my average kilometer pace from the previous year.

WOO-HOO!!!

And my initial thought, Wow! you are slow!!! (Talk about self-defeat!)

I just ran hard, in the cold, pushing the last 1.5km to finish hard and strong (my goal for every run-- to push through the finish), and my thought was definitely NOT, 'way to go!'....... somewhere in the thoughts, was this sucks.

Much of my self-defeat stems from my frustration surrounding my cycling accident. I have struggled to get my fitness back, to be able to train consecutive days and weeks and even months, without injury or set-back. (After the cycling accident, I would train easy and it would take several days to recover, sometimes a week, because my adrenals were off. I had been given the gift of time).

My other drama surrounds the memories of where I was performance-wise, what I could do..... and that is sometimes very different from where I am now.

It is easy to be a cheer-leader for someone else and praise for accomplishments and remind them that the performance of the past may be matched in other capacities, it is another to believe it in yourself.

And in that, I learned today that I can only compare myself to my performance of yesterday and the day that I am doing it. It doesn't matter what I did prior to the cycling accident, it matters what I am doing now. (Those memories prior are great motivators to achieve that fitness level again, but I cannot compare performance until I get there again........ and I may not as I am two-years older and my focus is a little different.... but I can train with the same ambition and intensity). It's ok to let it go!

My other frustration comes from comparing not only what I have accomplished previously, but comparing myself to others. I need to worry about ME and ONLY ME when I am running, cycling, swimming, lifting, kayaking.... out on the road... What someone else is doing, doesn't impact my training, unless I am training with that person. (I have been known to race people while I am swimming..... how many laps does it take to pass them again, or wow... why can i not keep up... or tossing my pace/goal out the window to keep up! --this can be relevant when I am working on improving a skill, b/c we gain by training with people who are better than ourselves, but not when I need to focus on my task at hand). It is perfectly acceptable for me to run SLOW, STOP, or run speedy fast without concern for someone else's performance on the road.

I know that while I had this awe-inspiring epiphany, it might take a bit for my mind to accept what my body knows.

See you on the road. Be kind if you run by like the road-runner.......

Dreams

There are people who put their dreams in a little box and say, 'Yes, I've got dreams, of course, I've got dreams.' Then they put the box away and bring it out once and a while to look into it, and yep, they're still there. These are great dreams, but they never even get out of the box. It takes an uncommon amount of guts to put your dreams on the line, to hold them up and say, 'How good or bad am I?' That's where courage comes in. --Erma Bombeck


Welcome 2010. I certainly have plans for you. I have dreams of things I want to accomplish. Do I have the courgae to fulfill these?

While I often am told that I am a strong and courageous woman, there are many times I am standing on the forefront shaking in my shoes, wondering how I am going to survive the task at hand. I am fearful that I might fail. I am fearful that if knocked down, I might not stand again. Sometimes, I am afraid of my own shadow. Sometimes, it is easier to stay in bed.


In order for me to accomplish great things, complacency is NOT an option. Staying in bed, is not the way in which I can conquer the world, or my little part of it.

I keep learning to be my own 'superhero.'

I am wonder-woman, as I am told by a new friend of mine.


Well, this wonder woman has some huge hurdles to overcome in 2010..... things, that I will now be held accountable for as I am sharing with you.

--i want to see the weight 160# again.
--to be more conscientious daily about my relationship with food. (i talk the talk, but don't always walk it)
--to be active every day
--to run a marathon with my cousin, for fun
--to get back into the racing circuit (my cycling accident knocked me down for a bit)

--to start my second master's
--to expand my presenting/writing/educating network
--to finish my book, when the coach cries
--to accomplish something with the manual therapy i have learned, in terms of applications

--and to continue to be the best i can be every single day.

I look forward to sharing with you in 2010. Please feel free to share with me.