Visionary???

This time of year one would think, hang up the bike and running shoes its time for hibernation.  Well if you are like me, "one of us health nuts" you would be outside enjoying the sunny cool days outside on your bike with friends catching up on times passed.  Since it was not raining I decided to do just that and enjoying catching up with friends while being physically active.

These wonderful people I was spending time with had brought another friend one which they just recently met while out on a ride.  Off we go but not till after a nicely enjoyed hot cup of Peets peppermint mocha coffee to warm the inners before setting out in the sunny yet cold temps of Northern California in mid December. 

On out Foothill expressway we go, few riders out and only a handful of car.  The road must have recently been cleaned since there were no leaves and only a few random pine cones in the bike lane.  After just a short period of time we run into a former client of mine, so I took a few pedal strokes (well OK maybe a few miles) to catch up and share our holiday blessings before each continues on our way.  We are now back to our little group of 4 and this to me is the perfect size for both staying together and also for conversation.  Curious me decided to ask our new friend what she does for a living.  Funny thing is that we are just about to hit the rollers on Arastradero road so our conversation gets broken up a bit but I get that she is a dietitian working in a hospital venue at the moment but she is looking to get into the fitness/sports field. 

As the conversation went on and the miles passed across Arastradero road and onto the gentle incline of Alpine road we are able to share more conversation.  I share my thoughts on not just what I do, but where I want to go in my field and how I see the direction of my field going.  She then makes a comment, something I would have never thought myself to be, "You are quite a visionary".  I was taken aback by this comment.  I have never thought of myself a visionary in my field just a small business owner who is looking to help people she can reach out to to achieve a healthier life through the use of their own physical strengths.

For the rest of the ride (we still had 20 miles left) I was glowing with excitement.  Excitement for the thought of being a visionary and what it meant, remembering how people felt with the passing of Steve Jobs, and also what could I do.  Can I reach as many people as he, more maybe I don't know, but the thought excited me to no end.  This excitement allowed for some free flowing ideas and conversation and I was able to create an amazing opportunity for her and I to unite on a common front to help share information with those who are interested.

For now I will not go into what my vision is for both my business and the field of Health and Fitness since there are many copy cats out there, but I can tell you this I can only try to make these visions a reality.  I can tell you that this coming year, 2012 will be an amazing year in so many ways so stay tuned!

Off Season...Weight Loss...Prep for Early Season Race

Today’s entry is one that is all too common during this time of year. Training volume dips, days get shorter, the air gets chilly and your pants start getting tighter. We often find ourselves endlessly tempted beginning with that Halloween candy in October. The temptation continues right through the Thanksgiving turkey, the Christmas ham, don't forget New Years bubbly, and even into February with Super Bowl parties galore. Next thing you know its summer and you are 5 maybe even 10 pounds heavier than you were last year.

I was recently asked by an athlete how she could get back on the right track nutritionally speaking, quickly shed a few pounds, and be ready for an early season “A” race on the 2012 calendar.

My answer was that if she's going to try to lose the weight she gained these past few months, she needs to start now, today.  Timing is critical because high-level training while trying to lose weight is not conducive to high-level performance. Losing weight is just one more stress on your body while it's already dealing with the stress of quality training. It's best to try and drop weight early in your off season, while the training is general and not race-specific. If you wait until after the New Year, the hole you'll need to climb out of will undoubtedly be deeper, and that race date circled on the calendar just that much closer. This is when workouts are becoming more "race like" as well. Once you enter this phase of training, it's best to accept your weight and focus on quality training. Trying to manage both will increase the likelihood of injury and illness.

I told this athlete that given this is an “A” event that she will taper and peak for; the price to be paid for carrying extra pounds will cost her time should she not get back to racing weight. Each extra pound will slow an athlete down by approximately 2 seconds/mile running, and 5 watts climbing a hill. Multiply that by the number of pounds by which you exceed race weight and you'll see how it can quickly add up. Being 10 pounds over race weight can cost 20 seconds/mile running and 50 watts on a climb.

As we approach Christmas, with Thanksgiving now behind us, begin to think like an athlete, not a dieter. Depriving your body of calories will slow your metabolism and sap your energy. Instead, focus on steady weight loss to provide energy for training while increasing your chance of keeping the weight off for good.  Enjoy your family feast, but remember to have one serving not two or three, and be careful with the empty calorie alcohol you may consume. 

There is no best way to deal with the extra calories that it is inevitable you will consume, plan accordingly and burn the calories BEFORE you consume the food.  Go out and get an extra workout or two in before the binging begins and know just how many calories you can consume without gaining weight.  I always feel it is better to be ahead of the curve than to always be playing catch up.  It’s a mental attitude and is much easier to stay ahead than try and catch the fast moving train that just past you by.

Now go out there are enjoy your holidays, just remember to stay ahead of the game.

Runners High! Am I a runner now?

Back in the day (high school and some college) I used to be part of the cross country and track teams.  I didn't really consider myself a runner cause I liked the sprints and jump events even though at the time I never thought I did them very well. That is if you don't include the several times I went to the State meet and finished on the podium, or the senior year relay team (4x800) where we broke the school record that had been there for over 15 years.  Maybe I should take that statement back about not being a runner.

In the past several years, say oh since 1995 I haven't run consistently nor have I done any mileage over a 5k distance.  I would say I have considered myself a pure cyclist since I don't do any of those other sports. Rightly so I was very focused on racing the past 2 years and just didn't have time for the "other" sports.  Since I have signed up for the triathlon next July I have been working diligently on bringing my run distance up and my goal is to be able to run a 10k before the end of the year.

This past two weeks of running have been quite interesting.  As I was beginning my runs i had the usual sluggish start, getting the body warmed up then I would fall into my groove.  The running was OK till I realized I don't have to think about cars hitting me or squirrels (of many varieties, cyclists know what I mean by this) running in front of me.  I'm out of danger, I can focus truly on what I am doing...running.  This focus has become a welcome place for me.  I have a busy life, work is 24-7 as I own my own business and well need i really say more.  Don't get me wrong I really LOVE cycling, but this running thing for me is different.  I went out this week with my iPod and well fell in love with running.

The distraction of the iPod was my way of being able to shut out the world around me, and to quiet the thoughts in my head of this client or that meeting, or this marketing idea or, or or...and just run. I would describe it as almost Zen like, its my new happy place, a place where I can get back in touch with myself and still cover some distance. :-)  My hope is that as my mile get longer and the runs get harder that this still stays true.  I will keep you posted.

Killer Chili

Early this morning, say 8am I was already thinking about what to have for dinner.  I of course had no clue so I decided to sit at the computer while drinking my cup of coffee and look at some recipes.  Well even before getting to the computer it jumped into my mind...Chili!  OK I have never made such a delicious mean before so I thought why not.  It can't be that difficult right? 

So I sit down, coffee in hand, and direction known, chili.  My mission to find out what most people use in their chili, I looked up a ton of different recipes on the internet till I got a good idea of what I would put into mine.  Finish the cup of coffee then off to the grocery store between client sessions.  This is one of the pluses of having a split schedule, NO ONE in the grocery store at 9am, short lines and I can get in and out in no time. 

During my drive to the store I was planning my ingredients and upon arriving i needed to sit a minute to type my list based in what I remembered I had at home and what I needed to but.  See if I don't have a list me and my AAADD can end up buying all the wrong stuff.

Whew out of that place in 10 minutes and off to put the ingredients together.  When I get home my girls are excited to see me and so before I can get the fun started I decided to give them some attention, and of course that always helps elevate my energy and mood.

I tear open the package of turkey toss it in a pan to brown it, and on top of it I smother it with cumin, Mmm Yum!  While my turkey is cooking I cut up my veggies and drain my beans.  I decided to go with canned beans and sauce since it was a week day and I wouldn't have time to soak the beans or cook down the tomatoes. But I did opt for the low sodium, organic when possible.  In the crock pot go the tomatoes, chillies, onion, green bell pepper, garlic, oregano, and cayenne pepper.  As soon as the turkey is done I drain what little fat there is and mix the turkey into my mix.  On goes the crock pot to a low setting and off I go back to work.

All afternoon I could not get it off my mind, is it going to be too spicy or what?!?!?!  Well I had a slightly late night and arrived home by 8pm at which time I needed to feed my cats, then put the rice on to cook.  Thirty minutes later the rice is ready and I DIG right in........WOW, I can't believe I actually made something GREAT without following a direct recipe. Its the tastiest, and healthiest chili I have ever had, AND i didn't have to add anything to it. 

So now you are probably wondering what the ingredients were?  Well here ya go....

2lbs Organic Lean Ground Turkey
2 large Green bell peppers
1 medium Yellow Onion
2 minced cloves of Garlic
15 oz. Tomato sauce
30 oz. Diced tomatoes with Jalapeno pepper
4 oz. Fire Roasted Green Chilies
30 oz. Dark Red Kidney Beans (50% reduced salt)
Couple Pinches  Oregano
1 tbsp Cayenne Pepper
2 tbsp Cumin (on turkey in browning pan)


My thoughts on the flavor and changes for the future...Flavor is delicious you wont need to add salt or put melted cheese on top of it, and nope I think won't be making any changes in the future.  Thanks for reading and best of luck in your attempts at replicating this delicious healthy way to make chili.

Run...Sweat...Music...Tears...INSPIRATION!

As you know I signed up to participate in a triathlon in July of 2012.  For me the training for the bike portion will not be too difficult, but the run will be a little and the swim no doubt the hardest.  In prep for this event through the months of December and January I will be focusing on my technique and also my body imbalances and weaknesses.

Today was a run day focusing on forefoot strike and high cadence.  I decided to bring my iPod along with me since I had it just to see what it was like running with music in my ears.  I loved it, it was very distracting and silenced lots of the thoughts I have during my runs.  However this distraction took away from my ability to pay attention to my running form and also my pace.  I am supposed to be keeping it between 8 and 9 minute per mile pace, well I found myself a few times at about 6 and a half minute per mile and had to slow down and refocus.  Ugh I was driving myself crazy with this constant up and down pace, and finally had to slow it to a walk to regain my composure and change the play list to a slightly slower beat bunch of songs.

After readjusting my music selection I was able to get into a nice rhythm and focus on my goals for the day.  Well me and my stinking AAADD (Age Activated Attention Deficit Disorder) got all into the play list and my mind started wandering again.  This time however it was me applying what one particular songs lyrics were saying to me and how I was comparing it to my life.  The song was by Natasha Bedingfield called Unwritten....

I am unwritten,
Can't read my mind
I'm undefined
I'm just beginning
The pen's in my hand
Ending unplanned

Staring at the blank page before you
Open up the dirty window
Let the sun illuminate the words
That you could not find
Reaching for something in the distance
So close you can almost taste it
Release your innovation

Feel the rain on your skin
No one else can feel it for you
Only you can let it in
No one else, no one else
Can speak the words on your lips
Drench yourself in words unspoken
Live your life with arms wide open
Today is where your book begins
The rest is still unwritten, yeah

Oh, oh

I break tradition
Sometimes my tries
Are outside the lines, oh yeah yeah
We've been conditioned
To not make mistakes
But I can't live that way oh, oh

Staring at the blank page before you
Open up the dirty window
Let the sun illuminate the words
That you could not find
Reaching for something in the distance
So close you can almost taste it
Release your inhibitions

Feel the rain on your skin
No one else can feel it for you
Only you can let it in
No one else, no one else
Can speak the words on your lips
drench yourself in words unspoken
Live your life with arms wide open
Today is where your book begins

Feel the rain on your skin
No one else can feel it for you
Only you can let it in
No one else, no one else
Can speak the words on your lips
drench yourself in words unspoken
live your life with arms wide open
Today is where your book begins
the rest still unwritten

(Gospel)
Staring at the blank page before you
Open up the dirty window
Let the sun illuminate the words
That you could not find
Reaching for something in the distance
So close you can almost taste it
Release your inhibitions

Feel the rain on your skin
No one else can feel it for you
Only you can let it in
No one else, no one else
Can speak the words on your lips
Drench yourself in words unspoken
Live your life with arms wide open *****
Today is where your book begins

Feel the rain on your skin
No one else can feel it for you
Only you can let it in
No one else, no one else
Can speak the words on your lips
Drench yourself in words unspoken
Live your life with arms wide open *****
Today is where your book begins

The rest is still unwritten

The rest is still unwritten.............................

WOW!  While listening to this song I found my inspiration for my life, for my work, for this triathlon, for so many things.  Far too long I have lived in the past, memories I can't let go of, relationships I don't want to leave behind, and hiding my true self from the world just because I am afraid someone might not like it.  Well the lyrics and the tune of this song just hit me and I feel renewed, ready to write that next chapter in my book of life, ready to end my last chapter to close the page but not forget my experiences that got me to today. 

Needless to say when all these feeling started rushing in yeah I will admit it I started crying.  Then to add to it my eyes got all blurry and I couldn't see the trail well and ran into a tree branch and cut and bruised my knee.  BUT I didn't fall, I just kept going, crying, pushing, running, breathing...ready for my life to move forward.