Saturday, December 31, 2011

the last day of 2011

I remember when New Year's Eve was such a big event.... now, it is different.

I have found it interesting to meet people (of quality) here in my new home. I know a lot of people.... and they know me (by sight). I have been spending a great deal of time living between two places, and am now in a position to be committed to my new home.

IN that, I am looking forward to a quiet evening.... home. With a movie or a good book, or both.

Tomorrow, I am going on a hike on gooseberry neck island. It is a tour along the coast. They suggest binoculars.... I have none. I am bringing my camera.

The rest of today.... I am cleaning, sorting and preparing for 2012.... and doing my last training session of the year.

Wednesday, December 28, 2011

Feeling Human Again...

Merry Christmas! ..... a little late.

And I am feeling human again. I spent the weekend fighting the flu and a cold, combined.... And so, my training was put on a temporary hold....

I am feeling human again, so I am trusting I can do something today and definitely tomorrow.

The challenge when returning from an illness, is to not to overdo it and set myself back for a relapse. I have the hyannis half-marathon on 26 February, I am concerned about getting the training in. Not that I would rush a return, but I am seeking a fun race. One that I can finish with ease, and build from over the course of the year.

But is great to be feeling human again.
Also, b/c of this.... I have lost 6#.... I know I will see some of the weight return as 'normal' eating returns. I am trusting that it will balance out.

Friday, December 23, 2011

And the next rule.....

Eat Consciously, Eat slower and Enjoy Every Mouthful.

This is a challenge when I am multi-tasking when I should be eating..... ie: eating in front of the television. When the focus is not on the task at hand, things get ugly.
It is the mindless eating that leads to overeating.
It is the mindless eating that causes problems.

And so.... I eat at my dinner table (most of the time). If I am away from home, I try not to eat on the fly, and sit and focus on the food, as opposed to the newspaper, the magazine or something else. I am conscious of my food and my chewing and the tastes and sensations I experience when I eat. And when I am satisfied, I stop eating.

It is easy to eat too much. I am diligent so I do not.

Thursday, December 22, 2011

And day three is underway.....

'Love yourself enough to do whatever it takes to be the BEST you can be.'

This was my quote on the calendar this morning. This thought is ringing true as I am doing what I need to do to become the fat-burning machine and be the best athlete I can be.

I am feeling great since I have eliminated grains. Not that I ate a lot of these to begin with, I feel extraordinary now. I am craving fruits and vegetables. And I am satisfied with eating less, and I don't feel heavy after I eat.

This morning I taught spin class. One of my goals is to ride the whole class with the group, without compromising safety. And I ran an easy 40 minute tempo. The sun was shining, the sky was blue and it was an amazing warm winter day!!!

Wednesday, December 21, 2011

Day Two: How Am I doing?

I woke with the sniffles. I feel like I might be fighting a cold. JOY.

The sketchy weather, and my diet changes, and increased exercise volume.... I think I might be cleansing and fighting.

I am not worried. I just don't like feeling less than 100%.

Today..... my day started with yogurt and pineapple. And I trained, and then a bowl of butter lettuce, with blue cheese sprinkled on it (the blue cheese is a natural penicillin). And I am looking forward to broccoli and acorn squash and some chicken later.

I am going to go on a run in about an hour. If the rain is not friendly, I might go to the YMCA and do the elliptical for 3 (never the treadmill) or something similar. Otherwise, it will a run in the rain.... fortunately, it is warm.

I am adjusting to winter in new england.

Day Two.... is a success.

Tuesday, December 20, 2011

Day ONE: Gluten Free

Today, eating was easy. I didn't miss the grains or the gluten. I felt satisfied with the food I ate, and not overbearingly hungry-- feed me NOW-- feeling that comes when the blood sugar drops.

I ran 3 miles and did my training session. I felt good. The 30/30s kicked my butt.... and the cold air didn't help much. Breathing was a challenge. I feel good now!

And I am home on a Tuesday night. The first since the school term is over.

I am looking forward to tomorrow. (Day Two.... bring it on!)

That wonderful muscle feeling.....

You know the feeling of.... not quite an ow.... the feeling of I feel good. I trained yesterday.

I have been training for my half-marathon (26 February), for a week now. This is week two. I added a strength component, which is actually an overall program... includes remedial, high-intensity, some aerobic, core and overall wellness.

Yesterday, I began this six-week program. And this morning.... I feel good. My muscles have that little ache where they are reminding me they trained.... but I am not sore. That is a very good thing!!!

We should feel like we accomplished something. But we need to remember that recovery is an essential part of training. If I am so sore that I cannot move the next day or for several days afterwards, there is a serious problem. I did too much.

I am looking forward to today...... Running 30/30s and I am doing 7 x 400s at 5k pace.
The 30/30s are part of the training today. The 400s are my half-mary training.

Later this week, or next..... I am going to add the cycling and swimming. I enjoy both, and I do not want these to take away from my running, but I also have several tris planned for 2012.

Rule Number One

It is pretty simple.

When you are hungry, EAT.
When you aren't hungry, Don't EAT.

Pretty simple.... yet sometimes, the most challenging thing to do.

Conventional Wisdom -- you know the peeps that created the Standard American Diet, and some of the nutrition gurus who insist that you eat six or more meals per day -- dictates that we have multiple meals per day. This wisdom forgets about hunger and being in tune with your body. This wisdom negates the hunger experience.... this wisdom eats a predominantly sugar diet.

(Ok.... you can breath now. Yes, these are the peeps that can be fitness peeps. They promote grains in just about every meal consumed. Grains equal sugar).

I am converting my body back into the fat-burning machine it is supposed to be.
For me this means, NO GRAINS!!

Yes, I said it. Yes, I am an endurance athlete. Yes, I need carbs (and fat) to run, swim and bike.
The truth of the matter-- when I eat grains, I feel sluggish, slow, heavy and bloated. And then I crave more grains (regardless of the quality) b/c my body is like..... ooooooh sugar.
The truth of the matter is I feel better when my carbohydrate sources are fruits and veggies.

It seems I do best on a paleo lifestyle....
meat, fish, fowl, eggs, veggies, fruit, nuts and seeds.
And it seems I do better when I eat lots of veggies, fruits and add the meats as the garnish.
And it seems I excel when I eat like a warrior.... meaning I eat my heavier meals in the evening.

I keep learning this. And yet, I wander to the stuff that makes me feel yucky. I need to learn from my body.... and leave that stuff alone.

I am commencing a 21-day transformation. In this time period, I am eliminating grains from my diet and life. I am focusing on the fruits and veggies, nuts and seeds.... and using those for my energy. And I am going to experience what my body does, and how it feels.

Sunday, December 4, 2011

Down 4.4

This morning brought the total weight loss over the last two weeks to 4.4#.

It is pretty amazing how the body lets go, when you are doing it right. The body clings to stuff when it isn't getting the nutrients/calories it needs.

And there was an interesting report by Dr John Berardi, a nutritionist. He recently did a self-experiment on intermittent fasting. It is funny to hear people chatter about this.....
we all fast at night, generally for about 12 hours when we are sleeping, and then we break fast with the first meal of the day. And then you hear people who need to eat every 3 hours.... i always raise an eyebrow... b/c this is what the 'industry' wants people to believe is 'healthy'.... and i just think ok. I always wonder how someone can eat to satisfaction and then be hungry in three hours, what is wrong with their blood sugar levels. It sounds like addiction, not hunger. *True hunger, BTW, is experienced in the throat.* And then I wonder how much fruits and veggies they are eating, compared to the protein sources.... and what are the protein sources. *Yes, when I follow a controlled fast with fruits during the day, I am 'hungry' more frequently.... b/c it takes less to satisfy, and then it needs to be replenished. I have also found this to be true, when eating processed food-- can't get enough.... part of the way the food is made, creating addicts. And then when I eat lots of lean meats.... the protein takes longer to process but as it is digested, b/c of the lack of fiber content, creates an emptiness in the gut....

And all of this reminds us to eat balanced. I eat when I am hungry. And most of the time this is in the form of three meals a day..... sometimes less.

Most importantly: I am eating.

Monday, November 28, 2011

Lessons from Aries

Aries is my newly adopted cat.

There is one thing Aries does in the morning. He goes in the kitchen and drinks lots of water. I hear him lapping (he is a very loud drinker) up the water. And then he goes off for the day.

I hear him throughout the day drinking water.

What a great way to start the day!!

Drink water. Let your body wake.... and then, have your coffee (tea or other) because you enjoy it, not because you need it.

*I have noticed that I am drinking a great deal of coffee. Yes, I enjoy coffee. But there are times, that I could/should be drinking water, and I reach for a cup of coffee.

I need to heed the advice of Aries and drink more water in the morning.

Sunday, November 27, 2011

Long Walk

This morning, I woke with the sun. After spending some time reading, I went for a long walk... bought the paper, and enjoyed the peaceful morning. I weighed in and I am down two pounds.... which I am pleased with, especially after the up four from last week. Sometimes, being female is a challenge. Grrrrr.....

The day is unfolding, and I am looking forward to another sunny day. I am planning to go to the beach. I am going to hike along the trail at Nasketucket Bay. Love that beach!!

Have a super day!!

Saturday, November 26, 2011

Thanksgiving Weekend.

Because of different family stuff during the past month, my parents were unable to voyage to the south coast of MA to visit for Thanksgiving.
I had hoped to do a turkey trot in the morning.... and I woke when the race was expected to begin. I felt tired, achy, tired, and not wanting to do much of anything. I got up and went for a walk/run anyway, hoping it would help with my mood. It did a little.

I am spent.

The college semester is almost over. The commute back and forth is consuming lots of energy and trying to find work (substantial work) is less than amusing. I could write a book about the mentality and attitude of some, because I am doing the responsible thing and working, albeit in NJ until I find work here. I could write another book on all the people who give advice. I know it is well-meaning. I am grateful. But sometimes, I am just like... really?

And so, Thanksgiving found herself alone with Aries, Leo and me. The cats have been getting along better. I cannot believe it has only been a week since Aries came to join the tribe. He has definitely made his mark. He runs the roost, so to speak. Leo yields to him.
I enjoyed a peaceful walk/run. I went to the beach. It was great. The sun shining.
And then I returned home to enjoy a quiet day with a book, a movie and a NCIS marathon. It was great to do much of nothing. It was great to rest.

Yesterday, 'Black Friday'..... I left the house after 8am and returned with all my errands before noon. I am grateful for Black Friday because the stores were open earlier, and I did find a new robe. I haven't seen a flier (I don't buy the paper..... maybe I should start. Sunday's only). But I had to get stuff that I need to live. I wasn't Christmas shopping-- I was doing the mundane stuff I need to do to live.... and then I came home and cleaned. (Oh, I did buy a christmas tree. A norfolk pine. It is on my deck... and I trust someone will want to plant it after Christmas).

This morning.... I cooked the pork chops, I enjoyed a grapefruit and two hard-boiled eggs, and some quiet time on the deck. Aries joined Leo and myself this morning. Well, he is part of the family now. He needs to learn that the deck is the only outside.... or he will not go outside.

Today, off to storage and laundry--- i need to wash my linens and rugs. The sun is coming up... I can dry them outside!

Sunday, November 20, 2011

there is a road race going down my street....

My training plans changes slightly this morning as I was running into a group of runners, running toward me. I still ran 40 minutes, at an easy pace, but I had to radically change my running route. It was like surprise.

And in that, I was reminded to be flexible.

Otherwise, I was over-dressed.... it was unseasonably warm. And the second layer was a bit much. Perhaps, I need to go outside before I run.

Saturday, November 19, 2011


If you want to become the best runner you can be start now. Don't spend the rest of your life wondering if you can do it. -- Priscilla Welch, who won the NYC Marathon at age 42.

Friday, November 18, 2011

Weighing In....

Week one weigh in: I am down 3.7#. YAY!

Keep in mind, I am eating and I am eating to satisfaction. Someone questioned my fasting yesterday, and it is good to fast. It is not good to starve oneself. I am eating lots of foods, including fruits and veggies and meats and fish. I feel satisfied. And the fasting isn't a starvation session.... if I feel hungry because of training, I will eat. Please also keep in mind, that I do eat between the meals (posted in yesterday's note) if I am hungry. I will eat more fruit or veggies.... yesterday, I had carrots with hummus.... the difference is that I am not reaching for 'junk.' I am making the choices that will assist the achieving of my goals, not hinder them.

Last night, I was extra hungry. Who knows why? It was cold yesterday, I have been training hard, or something else. I had another serving of veggies. I felt satisfied.

So, I am off for my run. Today's goal... 3 miles.

Thursday, November 17, 2011


I have been fasting two meals periods a week, well... make that three.

I have been working on a get lean program as I am working on improving my fitness levels. My eating throughout the week is as follows:

Mondays: Meal, Meal-Replacement drink, low-carb meal
Tuesdays: Meal, Fruit Snacks, low-carb meal
Wednesdays: Meal, Fruit Smoothie, fast
Thursdays: Meal, Meal-Replacement Drink, Low-carb meal
Fridays: Meal, Fruit Snacks, off
Saturdays: off, off, off
Sundays: off, Fast, Fast

What does that mean???

a meal is a meal.... following sound eating principles. Eat to satisfaction, not over-stuffing, and balanced. (Keep in mind, I eat little to no pastas or breads, so this will be low-carb).

Meal replacement Drink-- is essentially a protein shake I make at home. I start with water or fruit juice, berries, kiwi, or other fruit, and whey protein. Drink it slowly, so I don't over stuff... and I enjoy.

Low-carb meal-- a meal: protein, veggies-- for example: chicken and broccoli. This would limit your grains.

Fruit snacks: fruit. Pretty simple. An orange, a grapefruit, an apple or other. Eat one piece, or several.

Fast: for that meal-time, i am fasting. Water. Water and more water.
(if i am hungry..... i will have a little fruit).

And off-- this is my 'free meals'-- so, after a sunday morning long run, i may desire pancakes. I can have these here. Or if I want wings, or some other 'bad' food... I can eat these in the Free section, without feeling guilt.

Remember the purpose of a 'free meal' is not to create guilt about the other meals. The purpose is to provide an opportunity for a guilt-free treat. That's all. It is not an invitation to eat the entire food stock. Sensible eating habits should still apply... eat to satisfaction, not stuffing.

If I am hungry during the day because of training, I eat fruit or even a garden salad. A new favorite is applesauce with some whey protein mixed in. I also enjoy pineapple.

I will weigh-in tomorrow morning. Let's see how this is helping!

It's coming together....

Today, I rode with my spin class. I have been feeling pretty awesome.

I noticed not only is my motivation up, but my ability. Perhaps, the two are entwined.... i am more motivated to perform, as my ability is improving.

Today, is the beginning of the new. Today, I am learning that I can make the changes.

Tuesday, November 8, 2011


This morning, I ran 30-30s.

It is 30 seconds run (sprint); 30 seconds run (easy).

Warm-up with a 10 minute run.

Nine (9) repetitions of 30 -30s.

Finished with a 10 minute warm-down.

Kicked my butt.

BTW, I am down 2#.

Mostly Fruit and Vegetables

Yesterday, I consumed fresh fruit for breakfast, salad and steamed veggies for lunch, and steamed broccoli with left over beef in chinese sauces for dinner. I was satisfied.

Today, I feel good.

I am focusing on mostly fruits and veggies.

Monday, November 7, 2011

Drinking Calories

Don't get me wrong: I am not opposed to having a shake or some other treat.

Sometimes, we forget that those drinks/treats have calories.

I have been doing observations of self over the last several days, as I am making changes.

I have noticed that I am reaching for coffee or something else when I am hungry. And I am using the coffee to fill me up. I enjoy a cup of coffee; but I am seeing that it is replacing valuable calories and nutrients.

Today, I am making a conscientious effort to have water with me, and reach for the water when I feel hunger to ensure that it is really hunger I feel.

Daylight Savings

Bear with me as I adjust to the change of the clocks. I never understood this... AT ALL! It just makes winter more depressing, especially since it always seems dark. I understand that the days are shorter in the winter, but why do we have to magnify that?

So, I am pressing forward and challenging myself to use my wakeful time productively.

This morning, I read a book for leisure before I woke to tackle the day!

And when I got up, I felt like I had already accomplished something. I am not looking forward to the shorter days ahead and the cold that usually comes with it, or the terminal gray that descends on the sky. But I will take advantage of the sunshine, and enjoy being outside, even if it means wearing a jacket or a sweater.

Friday, November 4, 2011

Beginning with 40 minute run....

To create inertia, I began with a 40 minute run. The goal was to run the loop by the sea, and not worry about time, or distance. I left the toys or gadgets at home. I know I ran more than 2-miles, because I have tracked this before, but I was more concerned about a steady, continuous run than about how far I went.

I wore a hat. The sun was shining. The water looked blue and the far banks purple.

And I ran..... continuously. My feet were telling me I need a new pair of shoes.
And later today, I will sign up for the Newport Pell Bay Bridge run.... it is an inaugural run across the bridge. I will use it as a training run. I have FIVE weeks, to get ready, before my formal training for the Hyannis Half-Marathon begins.

I felt good.

Creating Inertia

An object at rest stays at rest, unless a force greater than the rest acts upon it. This is one of Newton's Laws of Motion. Lately, I have been that object at rest. Yes, I am getting up and moving and doing. But I have been resting.

I could provide a plethora of excuses that would make me feel better and look good on paper; but the truth is.... I have been lazy. Laziness begets laziness. And the results are seen in my physique, on the scale and in my attitude.

So, I need something to create inertia. Something to give me a kick in the pants. Something to get my body moving. Something to motivate. Because the results of my actions, clearly are not enough.

I need to re-work the 90% rule. Instead of 90% lazy; I only need to be 10%.

Monday, October 31, 2011

Warming up....

This time of year is fascinating to me.
Snow this weekend.... and today, sunny and warm. Perfect fall weather. This is expected on the coast. Further north and west, they are under snow. Don't get me wrong.... I like snow. It is fun. I just prefer the warm, sunny days, and warm, sunny fall days.

Yesterday ended with an easy run. Today began with a new training protocol. The goal is to move to training condition, so that I can be in racing shape on 26 February.

I am planning my races for next year. I am taking one day at a time. I am moving to a better me, with each step.

Saturday, October 29, 2011


This is a term used by boxers for the distance run they perform almost daily.

I am using road work to get back into my running condition, before I start training for the hyannis half-marathon on 26 February.

Roadwork is going to be my new friend.... in addition to swimming, rowing and cycling. My weight training will continue, as I need to be strong to run fast.

And so, this morning.... I ran 40 minutes. It was hard... but I took it slow and just worked on continuous movement for the duration. And I finished.

I anticipate going to the ymca later today to cycle indoors or row.

Also, I am up a pound. Not cool. Not sure how that happened. But I will accept it and step forward.

Thursday, October 27, 2011

Hot Lemon Water

I am starting the day with a cup of hot lemon water.

This is to help wake me up. This is to cleanse the intestines. This is to warm me up.
This is to replace a cup of coffee during the day.

I enjoy coffee. But I realize I can spend the calories better elsewhere.

I will be focusing this week on two main meals during the day.....

Breakfast and an evening meal.
What that means, is protein and fats in those meals.... to start the day and to end the day. And then during the day fresh fruits and veggies. A different thought. Well, a little. I have been eating a hard boiled egg or yogurt or some cheese normally for breakfast, with a piece of fruit. And steamed veggies with lean meat at dinner time.

Fresh fruit during the day. Love it. Tastes good.

Wednesday, October 26, 2011

Eight Weeks....

Did you realize that there are eight weeks (give or take one) until the end of the 2011?

Two solid months to regroup and regain focus for the coming year. Two months to evaluate the goals and accomplishments for 2011. Did we manage to be successful? Where did we trip up?

I shared in my last post, how I have fumbled and tripped.
I am sharing now, how I am regrouping. I have started training again. I started Monday. And well, after doing 3 sets of 20 prisoner squats, I knew that my legs would thank me later. They did!!! It is pretty bad when your legs are wobbling and you haven't finished the workout yet..... I guess that is what happens, when you hit a road block..... And yesterday, I rode the bicycle for 20 minutes with each of my spin classes. There were three. My legs were really thanking me this morning.
I was absolutely exhausted this morning, as I am after Tuesdays.

I had a diet coke. I am still working on managing the drive and the caffeine needs for it.

Today, I rested. I needed it.

Tomorrow, I will attack and conquer again.

Saturday, October 22, 2011

Six Months to get 'In Shape'

This morning.....

I weighed in. I reflected on the last couple of months: inactivity (or not as active as I want to be), weight gain, eating is less than stellar, stress is high, commuting to and fro NJ from MA.... and I am not satisfied.

I currently weigh 230.0#. This is not good. I would like to see 165# again.

I haven't run in two or three weeks. I am not swimming consistently. I am not cycling consistently, even indoors. I am not happy with me.

I am now taking that energy and going to use the next six months to get back to where I am supposed to be. I hope to share this journey with you.

My goals: to be able to buy new clothes next summer because the ones in storage are too big, I want to wear a size 8. The only clothes I want to buy are smaller ones. I am going to compete in the hyannis half-marathon on 26 february, to compete in the jersey girl triathlon (a sprint), and a half ironman at the end of 2012. I will keep you posted on my goals and my progress.

I am also building and expanding my work in athletic development. I want to be financially able to leave the college at the end of the semester. I want to be able to pay cash for grad school. I want to continue to explore and enjoy this amazing planet around me.

I hope you join me in my journey, as you commence one of your own to achieve your fitness, and wellness goals.

Sunday, October 16, 2011

When a Set Back Happens.....

Sometimes, things happen... an injury, stuff, life..... things that prevent us from completing our goals in the time frame that we desire to do so. I have been in the midst of such. Hurdles and roadblocks in the form of an injury, travel and work have created the slowing of my goals.

In fact these have bounced me back to last year this time. I have gained 20# since I relocated to MA. UGH! The good news is.... it is no one's fault but my own. And the better news.... I am the one who is capable of making those changes.

So.... I am frustrated because I weighed in on Friday and was down 2.2# (and i got on the scale this am.... and I am up 4#). How does that happen? Well, yesterday..... I enjoyed a plate of chicken fingers and fries. And felt exhausted the rest of the afternoon. And then I enjoyed carrot cake. The result of the full day-- I felt full, tired and sluggish. One should not feel that way after eating.... it was not the feeling I get when I eat fresh veggies in the middle of the day. The chicken fingers were not the best choice for me at that time of day.

The bottom line-- when set-backs happen. Just get right back up and keep going.

Thursday, September 15, 2011


Isn't it funny how the summer ends and our schedules change?
Somehow, we get busier with a specific schedule as opposed to the busy days of summer.

And my busy-ness has also begun with the return of school.

It is especially important to keep focus in the rush-rush of fall. In this, I use my daytimer to schedule my workouts. If I don't, I don't do them.

Friday, September 9, 2011


For a female, we have to deal with hormones a little more than a guy.
We are very in tune physically, emotionally, mentally with our hormones.... we feel them when we have fluctuations with our normal monthly cycles. And the body wants to hold on to water sometimes more than others because of these hormones.

I was reminded that the hormones are normal. I need to be in tune with my body. It tells me when I need more food, when I need more rest, when things are changes. I also need to be aware of my bodies reaction to foods. This reaction can give me insights.

This morning after feeling puffy and bloated and fat, I felt great. Tired but great. I saw where my body is letting go and dropping the body fat. YAY!!!!

I reminded myself that I am in this for the long haul and not the weekend crash course. I am stronger than the little fights I have in my head.

Thursday, September 8, 2011


After two days of feeling not quite right..... I ate. A great deal of food.
And I feel fabulous.

This is a reminder to eat. In order to be healthy, we need to fuel our bodies. Food is the way to do so. If we don't eat, the body can't do the things it is supposed to do. And we might feel sluggish and sick.

Eating.... it does a body good.


I woke this morning to the sound of distant thunder. The rain got closer as the storm built.... and I am currently sitting in my apartment warming up after the adventure driving to teach spin this morning. The roads were wet, puddles and standing water all over..... and you didn't know you were in a puddle until you were in the puddle. ugh!!!

Spin class was great!! The three of us that were there had a good ride.

And on the drive home, the thought came to me about how active I really am.....
Yes, I teach group fitness and I coach and I am training. My thoughts lead to the downtimes and when I am doing other things. It is then that I do a variety of things.... how active am I?
Do I prefer to sit around or am I doing stuff?

This needs to be considered in my lifestyle. And for the most part I am active and running around, moving and shaking..... but I have my days where I need rest and recovery. Recognizing this keeps me healthy.

The rain seems to be slowing to a drizzle. Tomorrow is predicted to be sunshine.

Sunday, September 4, 2011


Reminding you to enjoy your labor day weekend.

Leo is socializing... well, not so well, with the other children in the house. He wants to play; they don't.... and then it is a power struggle. And the search/quest to be the top cat....
drama, drama, drama.

And a reminder that a different scale will always weigh you differently than the scale you are accustomed to.... the scale here definitely weighs more. Doesn't make sense.... but it does.
Not something to fret over.

I am trying to finish syllabi and have no idea what something is that my department chair wants in place in the syllabus..... supposedly it was sent to us. Really???? In none of my emails.

Friday, September 2, 2011

Day Four....

of sixty-- scale is down 2# from the original weigh-in (or down 4 from yesterday).

Again.... this is to keep me honest.

So, all my spin peeps.... thanks for letting me know that you were planning on sleeping in.
You missed a good ride. LOL.

And this evening I am heading home for the weekend. I trust I will be able to get a three mile run in before then.

Have a super weekend!!!

Thursday, September 1, 2011

Day Three.....

Keeping it honest..... stepped on the scale after teaching spin class and drinking 2 liters of water.... I was up 2#. My guess is the water and the spin class. But I am getting on the scale just to keep it honest, and I do understand that the weight will be more after drinking water and coffee than if I had just woken up.

Yesterday, I finished strong. I ate some brisket after soccer practice with some new potatoes and lots of green. I ate until I was thirsty, then I drank water and felt good. By becoming aware of my thirst while I am eating, I lose the tendency to overeat.

I also notice that I am equally happy reaching for a cup of coffee as I am drinking water. In fact, at times, I will drink the coffee instead of the water. Observation. I am going to be more conscientious of how much coffee I drink, and when I replace water for it.

I have the rest of the day off!!!! Psych. I am meeting a new friend to go on an adventure. I am also looking forward to sleeping tonight. Tomorrow evening, I drive home.

Wednesday, August 31, 2011

Day Two Begins....

I woke this morning..... and spent some time just resting in bed. Not really thinking about anything and yet, thinking about the remainder of the week...... mentally preparing.

Today, I am off to teach water fitness, home for about an hour or so, and then, off to soccer practice and deep water run..... I trust that I will swim between my two water fitness classes and run this evening after soccer.

My drama as it always is..... EATING. Being prepared. I have learned it is not enough to put the clementine in the bag; I need to peel it before I put it in the bag.... or shockingly, I will go find the 'faster' choice. Lazy? I don't know.... I just need to ensure I am prepared. period. It's that simple.

This morning started with water-- a half liter..... Water first thing in the morning shouldn't be cold... I drink it at room temperature... the body isn't ready for cold liquids, and drinking too much too quickly can cause feelings of upset.
And then pineapple. I love it. Pineapple is a great recovery food. It has an enzyme that reduces swelling (as well as many other wonderful nutrients, and it is fruit... natures cleaner), and the body can heal and recover when swelling is reduced.

Later, I will probably have yogurt.... and I trust a spinach salad.

The scale brought me down another .2# (again, this is to keep me honest).... so, 64 to go.

Looking forward to the adventures that today will bring and tomorrow's rest.

Tuesday, August 30, 2011

Day One Complete.

And I am home before 10pm. Shocking!

Mid-morning. I had another clementine and a yogurt. I also had a scoop of protein powder mixed in apple sauce. I ran 3 miles, with 7 x hill sprints.

Lunch time. I ate a bowl of steamed brussel sprouts.

Soccer practice.

Dinner. I had a bowl of broccoli and some elbows.

I feel tired from the day. And I feel good.

I drank close to 4 Liters of water.

On another note: I saw a book-- called the Game On! diet.... It looked like 'sound eating'... but creates some competition for exercise and motivation-- like you are competing with your friends. I liked the idea of the support-- I am not sure about the competition-- some may take it too far... and forget we all lose weight differently. That may cause frustration, as opposed to motivation. But if you were using the competition to push each other to stay focused and exercise regularly, it could be a very good thing.

How was your day??

Day One of Sixty commences....

This is the beginning of the last sixty days!!
(I actually think this is day 43; so I would say close enough).

This mornings weigh in is down .8#. My objective for getting on the scale daily is to keep me honest. Nothing more.

And I drank .5 liters of water, ate two clementines and am currently enjoying a cup of coffee.
I take my supplements at night, because I enjoy coffee-- the coffee causes the body to flush and doesn't give the body time to absorb the supplements.

Fruit: it is what's for breakfast.

I am a modern day Spartan, a warrior.... the Spartans of old, lived on live foods throughout the day and cooked foods at night. Live foods means raw foods... and so fruit it is.
If we also look at the animal kingdom, the animal that is most closely similar to us in digestion are chimps. Despite our conceptions, chimps are not vegetarians... but they sustain livelihood off live food-- what they can forage.

Fruit has gotten a bad rap recently. Many fitness professionals would like to say fruit will make you fat. REALLY? I often ask, when I am told this.... what then do you recommend?? And I hear all kinds of processed food recommendations. Again, really??
I don't understand why one would recommend processed food over a natural food.
The truth: fruit can provide nutrients and energy (calories) for the activities of the day. Fruit is designed to promote digestion and clean the intestines (remember what your grandmother said about prunes? citrus works just as well). And some fruit, like pineapple reduce swelling.

I am not the person who wakes and is hungry immediately. I woke this am and did some work on the deck, drank my water and ate my clementines. I am certain the two clementines will not sustain me through the entire morning; so I am bringing more with me.

Well, off to teach water fitness. This is the first morning back after the storm.

Monday, August 29, 2011

Immediate Changes....

Principles I am adopting to continue in the next 60 days.... (and moving forward).

---- 'A simple lifestyle built on the basics'
-- seeking to make changes based on the basics.
the basics copy the lifestyle of the ancient warriors -- the spartans.

I am becoming a modern Spartan (or a modern warrior)

The modern Spartan has real health and is an Athlete.

A great quote: 'Our greatest fear should be not that our lives will someday come to an end, but Rather that they may never begin.'

The Fundamental Principles I am adopting:

No1: Take what works for me and reject what doesn't.

No2: 80% of conventional wisdom is wrong.

No3: Simplicity, Simplicity, Simplicity.

And a great concept from Michael Pollan:

Eat food. Not too much. Mostly plants.

And so.... my journey resumes.

Goal weight loss: (to return to my true racing weight) 65#.

Here we go.....

***A note: the 65# is greater than my original 40# goal. i didn't gain 25#. i am basically back at my starting point, for many reasons. the 65# was actually the original goal, but my intent was to lose 40 and see where i was from there.****

The hurricane has passed....

Irene has departed. She left a lot of damage in her wake.....
But the hurricane within -- the battle between myself still rages on.

Ever feel like the world is against you-- and so my journey is....

I felt like today...... everyone said to me, that I cannot. I cannot do this or that, and my body and the scale.... let's just say I am not happy.

So, I am regrouping.....40 days into this, and the same struggles are clearly present.
(Yes, I do realize that this is a journey of more than 100 days... but why do I weigh almost as much as I did when the journey began).

Perhaps, this is my reality check. Perhaps, I need to not only regroup but change my focus.

I feel fat-- and I do look it too. I am tired of wearing big clothes to hide in. I am tired of being able to pinch more than an inch.

So.... I am going to make myself more accountable, to you....
The next couple of weeks the blog is going to change, to create that accountability and I trust it will be for the better-- for me: to do what I say I am doing, and you: for motivation.


Sunday, August 28, 2011

Hurricane Irene....

I am feeling some serious cabin fever.

I have been cooped up all day-- did manage a calisthenic workout--- some pushups, up-up/down-downs, one-legged squats, med ball sit-ups, wood chops, and lunges-- one needs to be creative when forced to stay inside.

Currently, I am without power. When power was lost this time (has been flickering on and off all day-- goes out for a minute or two), the back-up batteries in the clock-radios stopped working. Would love to know why this time? And not all the other times throughout the day. As you know, I don't have any other radio (except for my car), so I am pretty clueless as to what is really happening out there....
Besides, it is windy. And there is a big branch down that is stuck in the tree. The branch has been secured as best as it can be, until it is safe to take it down completely.

Without power, I have no coffee.... and pretty much no food. (It's in the fridge).

I am tired of reading. I am tired of sitting. I would love to do something besides be in this apartment--- funny how that happens, when you have to stay in, you want out!!!!

I was told that the storm surge should be here in several hours....
That will prove to be a different adventure.

Leo is sleeping in a chair. And well, I am surviving.

I trust you are safe too.

Friday, August 26, 2011

The bestest compliment....

I have been feeling stuck.... the scale loves and hates me.... 2# down-- 2# back up... back and forth, and nothing is happening. And I have been trying to figure out what to change, where to change it and what to do..... and two things happened.

First, in my class Wednesday, Kelly (who I haven't seen in a couple weeks) returned. She was like WOW!! You look great.... It is amazing how great you look. You have lost a lot of weight. Thank you for inspiring... You are serious about this.

And second, the scale gave it up this morning.... I was down 2 (from my down 2 position). Woo-hoo!!!!

I feel like I am making some progress and headway.... keeping in mind this is a journey, not a destination.... and I am making progress every day.

So, keep your chin up and stay focused on the goal.

Tuesday, August 23, 2011

Soccer Practice Begins....

Soccer practice/tryouts for the Varsity Squad at the montrose school commenced yesterday afternoon. It was a gorgeous day on the field. And it was sunny.... thankful for sunscreen.

The girls warmed up and did mini-band work and ran and then did skill development work. It was a pretty fun and cool afternoon.

And I got a little sunburn..... not too much as it is pretty much gone today.
It really felt good to be on a field again. It is something that perhaps, I cannot explain.

To some extent, this is where I belong.... one of the pieces of the puzzle.

Monday, August 22, 2011

Utterly Exhausted....

I felt it when I went out for my three-mile run this morning. I felt sore and tired and struggled. My body was telling me it needed rest. And so..... I opted to swim tomorrow. I am still deciding about biking.... that too might be moved to tomorrow.

I am exhausted.

I have learned that it is sometimes more important to listen to what my body is telling me, than what the training schedule is mandating. I am beginning a full week, as I am approaching the fall season.

I need to take the time to rest. I don't want to be sick.

Sunday, August 21, 2011

Lifeguard Training Part Two....

And Finished!!!!

I am now certified lifeguard for another three years..... woo-hoo!!!

I was doing the math and I have been a lifeguard for 28 years. WOW!!

After all was said and done, I came home and took a much needed nap.....
tomorrow, the games continue as soccer practice begins!!!

Saturday, August 20, 2011

Day One of Lifeguard Training....

I survived..... well, actually conquered the first day of Lifeguard Training.
I managed to keep up with swimmers half my age (we did a 300 yard swim), and execute the rescue skills we were working on successfully!!! I also taught the 'youngsters' a thing or two...

(So glad I have been training.... the swim was hard enough!!! LOL).

And now, I am exhausted. And I feel water-logged. And I smell like chlorine!!!!

On another note: it is sad how the american red cross keeps watering down the program....
Lifeguards need to be fit and active and athletic.... and should be able to swim!!!

Friday, August 19, 2011

And today I rest.....

I woke this morning.... and had a love-hate relationship with my snooze button.... and felt utterly exhausted. Not only b/c of my training schedule, but also my working schedule.

Fridays are my 'rest day.' The day I recover and prepare for the weekend and the coming week.
Today, I am going to use the down time to regroup.... I have some personal errands to run, and there is a mini-mall that I want to check out-- has a store I want to visit.

And I am looking ahead..... monday, soccer begins.

Thursday, August 18, 2011

question on volume increases....

I was asked an interesting question last night. It had to do with increasing my volume.

If I worked on one of the three sports at a time, and fluctuated amongst the three sports.

My answer: I increase the volume equally in all three sports weekly. I am on a six week protocol, meaning that I build in the course of four or five weeks and then recover or pull back for a week or two.... depending on the goals of the segment.

Each week has a purpose. For example: week one: adapt to the training schedule.

I do maintain the flexibility of the time of day to train, as well as the ability to adjust the schedule during the week. Like today, doing the brick I missed yesterday.

I keep a record, so that I can progress each week or make observations in my performance.

All Three.... in one day

I missed my brick yesterday. *life*

So this morning after teaching spin class, I ran 15 minutes. My brick was 45 minute cycling/15 minute run. The run was easier than the first time I had done brick several weeks ago.

And then..... I swam 1400 yards at the YMCA.
This was HARD..... the workout itself wasn't difficult, a challenge, but not overwhelming.... and yet, after the brick, it was hard.

And now..... I am tired!!!!! and hungry.... well, i was before i ate.

On paper, the workout didn't seem like much..... but after it was completed, I realize how challenging all three was.

Tomorrow, is a rest day.

Saturday and Sunday..... I am taking a lifeguard training class.... and will only have time to run. I will resume the bike and swim portion of this programming on Monday.

Wednesday, August 17, 2011

Good Enough?

'Good enough never is' -- Debbi Fields, founder, Mrs. Fields Cookies.

You may have been running a while and be quite proud of it. You're fit and healthy, and you enjoy the thrice-weekly habit you have developed. Then one day someone asks you if you've ever run a marathon, and it's like a slap in the face. 'No,' you respond, almost in shock, 'I haven't. I don't think I could. Twenty-six miles. It's too much, don't you think?'

After a while, though, the question still bugs you. For some reason it really got under your skin, and you're not sure why. Then it dawns on you: running a marathon is a challenge, and you've been avoiding the challenge.

To be sure, you don't have to run a marathon to be a runner. Lots of runners never marathons. But avoiding the challenge-- ah, well, that's another story.

Maybe you're an experienced runner who's run marathons and other races. But you've always shied away from testing yourself at big races such as New York or Boston or Chicago. Or perhaps you've come close to breaking the three-hour mark but never quite managed it. You've always stepped back from the commitment it takes to break that magic barrier.

Challenges in running come in many shapes and forms. They're different for different people. But here's the rule: whatever stretches you, as a runner and a human being, is good. Never settle for good enough. When the time comes, answer the challenge.

What challenge are you avoiding?? What is your marathon??

* taken from Runner's Book of Daily Inspiration.

Learning to Flow....

This morning was a disaster waiting to happen..... woke up late, felt icky, running around, phone call, personal emergency.... can I pull my hair out now??? and I was stressing because I was missing the class I needed to be teaching...... AND.....

the result: it wasn't really all that bad. annoying. but not bad.

And.... had the diversion not occurred, I would have missed the phone call that created a bigger opportunity.

Sometimes, regardless of how chaotic everything seems, we need to flow.....
there is a bigger picture and we don't always see the end.

thought for the day

Don't be hung up on being skinny.
Be hung up on being healthy.
Your weight will sort itself out.

What is strength?

Strength is the ability to break a chocolate bar into four pieces with your bare hands----
and then eat just one of those pieces.

--- Judith Viorst

*or share the other pieces with three of your friends.

Tuesday, August 16, 2011

In this for the Long Haul.....

I had an interesting conversation with several ladies in my one water fitness class this evening.... we were chatting about diet.

I had read earlier in The Warrior Diet.... ' a stable diet is one that, once you're on it, you can live with it regardless of your location, the weather, or the season. To me, a stable diet isn't just a diet. It's a way of life. So even if you change something, or go off your eating regimen for a short while, you'll still be balanced. And that's how human beings should be-- balanced-- whether they eat a little more carbohydrates or protein one day, or even if they fast, they should still be balanced. '

This is a reminder that these 100 days are the beginning.... the laying of foundation to continue my pursuit of excellence and training to be fit and well and strong. I am seeking the balance... in my life with training and eating and work and the pursuit of excellence.

It is a journey, not a destination.

Day Thirty....

Almost 1/3 of the way through my first 100 days......

It is overcast and I was exhausted after my full day yesterday. The rain takes a lot out of me... and these early morning/late nights are kicking my bottom.

Today, I am scheduled to run intervals... I will be out in a bit. I also need to get the bike ride in from yesterday. There is a threat of thunderstorms later, and I will probably be driving in it.

I feel differently in my clothes, although the scale is not being too agreeable after the first six pounds. I trust this will continue and the scale will get in line.

I am now off to do laundry and such.... and get that run in.

Calendar thought from my birthday:

Food For Thought:

Life is a wild and surprising ride. Being in touch lets us laugh out loud and enjoy the trip, no matter what happens.

Monday, August 15, 2011

Thank you Ladies....

To the ladies in my 9 am and 11 am classes at Fall River YMCA.....

Thank you!!!!

It was so great to feel so much love from you. I truly appreciate you and enjoy working with you.... and guess what??? Today's my Birthday!!! (366 days til the next one -- leap year, you know)

Leo is playing with the string of the balloon.... it was funny, b/c it got tangled in his tail, and then the balloon was chasing leo. I am not sure he is grasping the whole-- it's my birthday-- concept.

I look forward to seeing you tomorrow.


Today's my Birthday.....

And what better way to celebrate than to start the morning with a run.

Three miles for the books.... and in the rain!! What could be more glorious!
I thoroughly enjoyed the run in the rain.....

In between water fitness classes, I will swim and then I am going to bike later.

Perhaps, I will get a manicure and a pedicure. And do a load of laundry....
and take a walk on the beach.

What a great way to spend my birthday.
How do you spend yours?

Sunday, August 14, 2011

Removing the Processed Foods....

As I wandered through the aisles of the local supermarket..... I considered a *treat* for my birthday. And all of the treats I needed/wanted, were already in my house.....

I have cherries, I have strawberries and blueberries (that I picked myself), I have clementines, and I have coconut. I can make a fruit salad!!!!!

After eliminating processed foods, I feel yucky when I eat these.
So, the processed foods are continued to be removed from my life.

And with that, I feel the best that I can.

90 Minute Run..... complete!

Today's running schedule was a 90-minute run.

Not a distance, but a time. I have been doing a lot of runs for time, while training for the half-iron.... it is about the time on the road, not necessarily the mileage.

And so.... 90 minutes was on the order for today.

I haven't done a run that long since March. I wasn't certain I could complete it.

My goal was to finish the run. I wasn't too concerned with pacing (although I didn't want to slog it); I was concerned with finishing the run strong.

And the run is complete-- I ran a loop around the cranberry bogs and over 195, and I managed to complete a little over 10 miles. (My pacing wasn't too far off pace).

The rain waited until I was home to start; and now, it is time to shower and rest for the rest of the day. I am looking forward to resting.

Tomorrow, I swim and bike.

Enjoying Oatmeal

Oatmeal..... it's what for breakfast.

Today, I am preparing for a 90-minute run. And as much as I would love to get up and go..... I need to ensure my body is fueled to do the work. (If I run out of gas during the run, I will not be happy).

Oatmeal provides carbohydrates, and protein, and the energy to be able to perform the run.

Despite what you may have read about training on an empty stomach burns extra fat, during a long run like the one I am preparing for, takes more than relying solely on energy stores. But not to be confused, eating before training doesn't mean eating Thanksgiving dinner either. So, I am enjoying my oatmeal now, and then will have some whey protein later.

I am also enjoying a clementine.

What do you do to prepare for your training??

Saturday, August 13, 2011

and i break out in a nap.....

Not sure why..... maybe I was just tired.

this afternoon, I crashed. A nap was in order. And I slept about 2 hours....

Maybe it has to do with the volume increase, maybe it was a reflection of the food intake this week (which was behind-- i struggled), maybe I was just tired.

Whatever the reason, I napped. And it was wonderful.

Leo is still napping. Cats are like that.

Another Brick..... ugh.

And so......
I taught my spin class, and then changed my sneakers and went for a 20 minute run. It was slightly easier to get into a run than the last time I attempted brick.....

And then I enjoyed the ride home... fortunately, I was leaving the cape. The traffic headed onto the cape was stop and go...... Shore Traffic. ICK!! I am glad I am going to Mattapoisett later, to explore.

Well.... bricks are getting easier. At home, I was going to make an egg.... no eggs in the fridge. Leo's squeaking toy, still squeaking... he took it out of the fridge and dropped it in his water dish. It stopped briefly. I might toss it, but he still plays with it.

Today's mission: Rest and relax and swim later.

Oh, don't get on the scale after drinking a lot of water..... it isn't nice to you.

Friday, August 12, 2011

Rest within the training protocol

Today's inspiration:

'I want my runners to run at a relatively even pace. Given this, they should view those who bolt out early as foolish people whom they will catch at the end.' -- Tom Grogon, running coach.

It's nice to have energy. It's better to be smart.

Some days, you get up, full of spit, feeling as if you can run with the wind. So, you go out and challenge the wind to a match race, and that's the day you feel a twinge in your leg. Or you enter a race. Primed for a new personal best, you roar out of the gates like Secretariat. You push the pace, but before long the pace begins to push you. As runner after runner passes you, you wonder how all that enthusiasm and energy could dry up so fast.

But it does. Energy waxes and wanes, like the tides. So does enthusiasm. Look at young runners. If energy alone won races, they'd be unstoppable. But just as the hottest fires often burn out the fastest, impulsively energetic runners are the ones who flame out come race time.

The best runners are a potent mix of energy and experience. They run smart, evening out the ups and downs, knowing that enthusiasm will carry them only so far. They may push the early pace, but only for tactical advantage. They know they're going to have to back off at some point or they won't be able to compete at the end.

You (like all runners) have a limited storehouse of energy. Learn to use what you have. Take advantage of early enthusiasm, to be sure. But know, too, that it won't last forever, and adapt your strategy accordingly.

The rush of energy doesn't only refer to a specific training day, but could also be the training week or month..... When we take on something new, we sometimes tackle it with such zeal that it is easy to burn out...... and lose our steam. I find that in the course of the week, I slowly run out of steam.

And today, like most Fridays... the week has caught up with me. I am spent.
My new running/training program gives me Fridays off. And I feel ready to tackle the weekend and the rest of the week.... my tri program gives me Mondays off, which leaves me a little conflicted.....
Rest is important to me. If I am tired, I sleep. And my schedule, at times, is madness waiting to happen. In that, I am in need of an afternoon nap from time to time.
So.... to keep me healthy, I have just chatted with both coaches to revise/adapt the programs, so that I can continue to have an easy/rest day on Friday with BOTH protocols. And what is nice..... I can then use Fridays to explore other activities.... and rest.

Remember rest does not necessarily mean doing absolutely nothing..... it means (to me at least) the potential of doing other activities, and relax.....

So, this morning..... i did a comfortable ocean swim.... and will enjoy a nap later.


Yesterday, I did something random.... and visited weight watchers web-site. They have recently changed their point system..... I was curious to see how many points I would earn in a week by the exercise I am performing.

It is based on your personal body weight, the time endurance of the activity (example: run 40 minutes), and the intensity (this is subjective-- low, medium and hard).

Tallying last weeks activities, I would have accumulated 89 additional points that could be traded out. In other words, fruits and veggies are free-- and you use points for other foods, and have a certain number of additional points that can be used in a week-- like for a treat, a special occasion or you are extra hungry!!! My points are an additional that can be swapped out for food, if i need it to be. (Like I am extra hungry from the exercise I am performing).

If nothing else, this is a reminder to eat!!!!!
I see it in my physique.... as I eat (non-processed foods) I feel better, am not bloated, and overall look better. When I don't eat, I am crabby (not enough sugar for the brain) and I feel extra tired.


So, regardless of your standing on weight watchers, they are encouraging the consumption of non-processed foods-- fruits and veggies carry NO POINTS!!! and are encouraging you to eat!!!! It clearly demonstrates the points you are using to run, swim, cycle and kayak.


Thursday, August 11, 2011

Being Prepared....

Being Prepared can mean different things to different people.

Today, it meant cooking-- I mean, if the food isn't ready, it isn't going to get eaten, especially when I am running around like a crazy person.

Cutting and steaming veggies, cooking the chicken (a whole one) and cutting strawberries.

All of this helps me be prepared to eat on the fly. I have learned that I will not open the fridge and say, ooooooh.... let me cook this, when I am hungry.... I will eat the junk, if food isn't ready made. So, taking a day during the week or on the weekend to prepare, is the way for me to stay away from the junk.

And now, I am cooling off the apartment as I get ready to head to Qunicy to teach class.

A fun evening.... looking back.

I normally teach deep water running on Wednesday evenings at the Quincy YMCA.
(I prayed for one class to be canceled due to weather). Last night, was that night.... and as I got to the Quincy YMCA, there was a slight rumble in the sky (and there were planes, so I doubted what I heard), and then as I was taking pictures of the storm clouds, there was a flash across the sky.

Well, the pool ended up being closed. Woo-hoo!!!!

After chatting with the lifeguards for a little bit, I started my journey home. And I was psyched---an early night: I can REST!!! (NOT!)

I went home through wareham, to make a deposit at the bank, and saw the baseball game was still in play.... so, of course, I went to see the last inning played... which went to the 10th, and falmouth pulled ahead.

And finally home after 11 pm..... to teach spinning this morning!!!!

Even though I was exhausted this morning, I am glad I stopped to see the game. It was a refreshing change of pace. I cannot express how much I love baseball.

Wednesday, August 10, 2011

Afternoon Run Complete!

35 minute run with 8 x 30 second (2 minute recovery) bursts, complete.
Distance covered: a little over 5k.

Me: feeling exhausted. Legs feel pretty good.... although, i am certain i will struggle with the steps later this evening and/or tomorrow morning.

Tonight, deep water running.

Lose 14 Pounds in 14 Days....

.... Better than Atkins and The Zone.....

wow!!! sign me up......

Well, if these things worked, like a pill in a bottle.... we would never have struggles eating again!!
We could eat whatever and then jump on this lose 14 pounds in 14 days, and never worry ever again that we might be fat...... if only, this worked.

This 100-day challenge..... is about the beginning of a journey. And I have done 100-days before and I will probably do another again... because the time frame is a little over three-months, and it is a good time frame to create a new habit or lay the foundation for something better.

I mean-- if we do the same thing repeatedly, and expect different results.... we are a little crazy, now aren't we?????

14 pounds in 14 days-- the magic saying to get you to buy the book, the magazine or the pill.... to toss all logic to the wind and decide that you aren't more significant than the kool-aid that someone else is drinking.

I have struggled... I feel like my body turned a 'stay-fat' switch on after my cycling accident. I will admit, my training hasn't always been to par, well, neither has my eating.

It is when I eat wholesome, quality foods that I feel good. It is about returning to a positive relationship with me. And not treating myself like a human-garbage disposal. It is not about the final weight loss number, which would be awesome and amazing.... and I will get there. It is about treating myself like the warrior-goddess that I am.... and believing it.

It is about setting goals and striving to complete and achieve them.

So, the 14-pounds in 14-days..... keep your mag on the shelf. I am going to enjoy that salad, with lettuce fresh from the garden, and tomatoes, and some zucchini later...... b/c it is not only good for me, but it tastes good and i feel amazing when i eat it!!

Tuesday, August 9, 2011

Somewhere I lost a day....

I said yesterday was day 20, it was actually 21... and today, 22. Anyway.

A little too much drama in my life this morning-- i find it interesting that as I move forward and try to put things together.... how people try to drag you down into their drama.

Well, I managed to enjoy a restful sleep-- but i woke, with back pain. lovely. I need to be adjusted.... looking forward to seeing my chiropractor when I go home in september.

And then I ran..... protocol was 6 hill sprints. I ran about 200 yards on a moderate incline... and really pushed myself up the hill. The hill work strengthens my quads and pushes my limits. I felt tired, and needed to do laundry. Laundry is complete and the clouds are lining the sky with a potential thunderstorm.... the clouds are building.

I need to cycle later. It might be an indoor ride, because of the pending rain.

Tomorrow..... i trust will bring a new adventure.

Monday, August 8, 2011

Day Twenty.....

Weigh in today: +/- 0 pounds.
And I lost 1/2 inch off my waist. I will take it...... down a total of 6#!! woo-hoo!!

This morning,
I felt beat.... although I didn't do anything yesterday. I think, even on 'complete' rest days, I need to do something... whether it be a walk or something.... I need to be active everyday.

I swam.... (because of the pool schedule, I am trying to get my swim's finished before the weekend)..... 1600 yards complete.

And then, I ran..... 5k (or 3.1 miles) -- Dear birthday fairy, I need a garmin! thank you. --
The run... was slow, but it felt good.

And now, I am off to eat..... and I might participate in the deep water run class tonight, to create an opportunity for recovery.
Tomorrow, I run hills and bike 70 minutes.

What have you done today??

Sunday, August 7, 2011


Two training programs converge.....

half-marathon meet, half-iron man..... this means, I need to do a little more running than I would for if just training for the half-iron.

It will certainly be an adventure. And I will definitely learn about listening to my body as I need to be aware of changes and fatigue to prevent injuries. I do know that I will be looking forward to the swim days!!! I use swimming to stretch out my back....

And on the seventh day we rest.....

I woke this morning to rain.

Regardless of what my training schedule says, today is demanding rest..... Leo agreed as he curled up closer to me.

I think I might enjoy some coffee, a movie, and reading..... and then later, catching up on writing and prepping for the school term.

Rest is important to training and living.... and sometimes, nature sets up the perfect scenario for rest.

Have a super day!!! Enjoy the rain!

Saturday, August 6, 2011

volunteering at the pan-mass challenge....

I spent today giving back to the community...... the cycling community, that is.

I was at the wareham water stop today for the pan-mass challenge. It was truly incredible to see the riders and here some of their stories.... i will be sharing some of the photos on my website

It is always challenging to stay focused and remember to eat and drink appropriately when you are caring for others-- i managed to drink lots of water, and have plenty of fruit today-- I have been working on eliminating the gluten, in addition to the processed foods..... and trust that i will continue to lose the belly fat..... fortunately, there was plenty of fruit available at the water stop.

And I will be there next year. I look forward to it.

Thursday, August 4, 2011

I amazed at all the stars I see....

After living in NYC, where the sky is lit with lots and lots of lights.... beautiful.... but it is amazing how many stars I see each and every night here along the coast.....

It is absolutely beautiful.

Wednesday, August 3, 2011

Most Amazing....

.... Burrito EVER!

I was super hungry today.... and I went to a little mexican place and enjoyed (thoroughly) a burrito!!!! I have eaten there before.... and today, I couldn't finish all of the food. And I didn't want to.....

Things are changing.

*Note: when you are more thirsty than hungry, it is time to put the fork down and drink some water, and relax and enjoy the company. If you are hungry in about 20 minutes, eat some more, being aware of your thirst v hunger factor. *

Sleep after the Storm

And so, I slept.

It was cold outside; I slept under my heavy blanket. Leo slept on the other side of the bed. He must have been cold too.
And yes, I kept the fans on all night; just at a lower setting.

There is something amazing about sleep after a storm. The weather had been unsettling last night. Of course, I was driving in it. And spin class taught. Water fitness taught. And the drive home..... interesting how the bank was accepting deposits last night.

And.... I slept.

Today, I conquer the world...... well, my little part of it.

Tuesday, August 2, 2011

Day Fifteen......

And I understand how the landslide starts..... with just one bite, or sip or meal......
It is ok to have junk food here and there.... i love my daily chocolate!!!

Last night, I was poor prepared and starving after class-- more hungry than normal, must be the hormones.... so, i grabbed a bite from a fast food place.... and then this morning thought nothing of possibly getting a breakfast sandwich at another.... I didn't. But this is where it begins. B/c the one cheat meal, can become a trend that leads to those bad habits that create more problems.....

And so, instead of the drive through, I stopped at the grocery store. I bought some raspberries and yogurt-- which is part of the problem.... I haven't had the opportunity to restock food.

With that said, it becomes challenging to be prepared when I am not prepared.

Monday, August 1, 2011

the weather is disappointing....

I love a good thunderstorm..... and we keep getting promised a good thunderstorm, and nothing happens.....

In that, I am disappointed....... I would like to see a good storm coming rolling through the coast, tearing up the place, making the waves violent, rumbling with light flashing and being a storm..... i just don't want to have to drive in it.....

So, do you think we could have a good storm soon???

No Cravings....

I am shocked. I have absolutely no cravings. NONE.

I am enjoying my daily piece of chocolate. I am enjoying lots of fruit. I am enjoying coffee.
And NO SUGAR.... the result, I am satisfied.... and I have no cravings.

I feel good.

Sunday, July 31, 2011

A run is not just a run.....

This morning, I ran 'yesterday's' run. Yesterday, I crashed after my 'sugar-high' and didn't quite make the come back for an evening run..... So this morning, I enjoyed a quiet run through town. At the end of the street, the turf field at Tabor Academy was being worked on. Along the harbor, there were many little sailboats sprawled out on a lawn and looked like little aliens that were attacking.... or some force that was attacking. Through the heart of town, people were walking and running and enjoying the morning. And I continued along the bay, looking out into the harbor seeing sailboats that might be strewn across a field, if we have a hurricane.... and the ocean water reflecting the morning sun. Turned the corner to head back to the center of the town, and up a different street, sprinting the hill..... and an older woman, cheering me on, 'You are doing GREAT!' (always good to hear)..... and then down my street, heading toward home.

And the run concluded, with the acquisition of another beautiful heart rock and a barefoot walk through the grass to my deck and some love from my maine coon..... unfortunately, he doesn't know how to make coffee.

Yes, I ran a 50 minute recovery run..... but I enjoyed the scenery and the landscape along the way.... sometimes, the run is not just a run.

Drum Roll Please......

As of this morning.....

I have dropped a total of 4.6# !!!! Woo-hoo.... and I feel great!

Just wanted to share before the day got away from me. Heading out for a morning run.

Saturday, July 30, 2011

Sugar doesn't taste good....

It is shocking to say this. I have lost the taste for sugar.

Granted, I enjoy my daily piece of dark chocolate-- oh, that's right.... dark chocolate, has little to no sugar. And I am finding that fresh fruit-- cherries, strawberries, clementines, watermelon-- are well, sweet enough. These are very satisfying for an after dinner treat.

Well, today.... I had a small craving for a piece of carrot cake. I enjoy this and red velvet cake from time to time.... have pretty much lost my taste for chocolate cake.
So, to indulge..... I bought a piece of carrot cake. And then I ate and enjoyed it..... well, enjoy, might be an overstatement. It tasted good, for the first three bites, but the icing was too sweet.... and the icing was too sweet.

After I enjoyed this sugar rush.... I needed a nap.

I think next time, I will have a different piece of fruit. I am thinking about going to pick blueberries this week.

Enjoying a Sunny Day....

This morning..... was very, very interesting. The direct deposit, for whatever reason, never made it to the bank account. As a result, I had no gas money and less than a quarter tank of gas, AND I had to travel to Hanover for training this morning. YIKES.
So, I emptied the piggy, and carried the coins with me.......... The goal was to head to Hingham to the TD Bank, to change my coins to put gas in my tank.

On the way to the bank...... the little gas pump shows up on my dash and the Jeep goes ding.... and I was like YIKES.... I hope I make it to the bank, and to the gas station.....

I did. Without incident, and learned the gas station was a full serve, as there are no self-serve in Weymouth.... PSYCH! "Jersey Girls Don't Pump Gas!"

Seriously though, I was at the Mill Pond Branch of the South Shore YMCA. And after the training, I went for a swim.... and easy 1000 yards. Seemed kinda' boring, but it was relaxing and refreshing.

(I need to run later. Waiting until after 6 pm, when the sun is a little lower in the sky).

And then I enjoyed the drive home.... taking the 'back-roads' and enjoying the view.

Now, I am sitting with my feet up after lunch, and enjoying the sunshine.

Friday, July 29, 2011

Rest comes in a variety of forms....

Sometimes a nap. Friday afternoons, are my nap day!! After the week of play and more play.... I am wiped. I need a couple hours, and I feel much better.

Sometimes watching the waves lap on the shore. This is one of the most relaxing things I know.

Sometimes a baseball game with a friend. Tonight, I enjoyed watching the New Bedford BaySox, play baseball.... I was there with my cousin. We laughed, we talked and we enjoyed the game. It was relaxing and restful.


Sometimes it is just doing nothing at all. I am looking forward to Sunday, and complete rest.

What do you do for rest?

More like a tomato.....

When we run, we need to feel more like a super ball, than a tomato.... and today, my feet were feeling very tomato like. They were heavy, and my legs felt tired.....
So, instead of driving a 30-minute run, which would had led to 'slogging'..... I chose to break the run into 3 x 10 minute runs, with a one-minute recovery between each 10-minute segments. After I warmed up, my feet felt less heavy, and well.... my pace said that I was NOT running like a tomato.

I am looking forward to a nap, and a baseball game this evening.

Thursday, July 28, 2011

Day Eleven.... Thursday, 28 July

And so..... I am down another 2.2#... woo-hoo!!!!

This morning was a challenge-- the alarm went off way too early!!! After arriving home after 10pm, closer to 11, and the alarm went off at 4.20am, so I could teach spin at 6am..... I felt tired.

And yet, when I arrived to teach, I felt more alive.... must have been the water, or maybe the coffee..... I have noticed that I NEED water when I wake. My body expects, well, actually demands it.... and then I can enjoy my morning coffee. I also had a chocolate protein drink.... I felt like I needed the extra fuel this morning.

After spin class, I enjoyed a clementine, and headed off to the pool to swim.....
If you want to train for open water, without actually getting in open water, swim in the lane next to a crowded water fitness class.... the group movements create waves. It was pretty intense. 1400 yards complete.... my shoulders and lats felt sore... but it was a good swim.

And then I headed home for breakfast.... scrambled eggs, with a little feta cheese. YUM!!!

The downside of today-- i think i lost my watch.... my mission today is to find it, as well as do some writing and go to the beach. I am set to cycle an hour later today, and teach water fitness.

Wednesday, July 27, 2011


A BRICK training session is basically a bike then a run.... the run immediately following the bike. Do NOT PASS GO! DO NOT COLLECT $200! For the triathlete, this training is very important, as we not only have to be proficient in three different sports, we need to be able to go from one event right into the next, with minimal time in the transition.....

So today's brick-- a 45 min bike, and then a 15 min run.... both of which were performed at the Quincy YMCA.... I did an indoor bike ride, drama today.... it was just easier, and I think the new indoor mountain bikes that are like a video game were more challenging, b/c of the video game thing.... (essentially it is a screen where you are riding, and it shows you the racer, and the course, and the other racers.... blah, blah, blah...)While I would use this bike again, I didn't understand the gears, and shifting and I just want to ride, not worry about other racers, and where I am on the map and am I turning or this or that..... drama... for a training session. ugh!

And then after that..... I was wished a good night by the desk person (not leaving, just going to run).... I went to the track that surrounds the field behind the ymca.... and ran.

OUCH! It was simply put... one of the hardest things I have done in a while (haven't done a brick workout since last summer).... and it was incredibly challenging to find my legs tonight. I looked at the 15 minutes as 3 x 5 minute tempos... and well, that in itself was excruciating!!!

But I overcame.....
and then joined my class in the water, for deep water running.... although they did more running than myself. I was using this as an opportunity to enhance recovery. I have pictures of the cheery group that I will have to post tomorrow.... for now, it's bed time, and tomorrow morning at 6 am spin class (i am teaching) and from there, my 1400 yard swim.


Wednesday, 26 July....

And my legs are thanking me after yesterday's training....... well, i am not as sore as I thought I might be. I rowed, I ran, and I taught a spin class.... and this morning, a little stiffness, but nothing that is so drastic life needs to stop.

Today, is a BRICK workout-- and for those of you who do not speak triathlon-ese, it is a combination of two of the components for the triathlon race, usually a bike and run... but it could be a swim to a bike. Today is 45 minutes of biking and 15 minutes of running-- these happen one right after the other, so I don't bike in the morning and run in the afternoon.

I might do some deep water running this evening-- research supports a moderate intensity of water exercise to aid recovery. I don't need an ice bath, yet.

And well, eating is eating.... yesterday, i struggled a little bit. I got caught up in life... had some professional matters that needed to be addressed, and being the typical type A... I didn't put the stuff down and EAT.... and the result, I didn't eat... fortunately, I always have fresh fruit on me.
Ate a delicious white peach before my spin class, and then a strawberry protein shake afterwards....

But now, I AM HUNGRY. catch you later...

Tuesday, July 26, 2011

Day Nine.... it's only tuesday!

I don't think it was that Monday was any more intense than normal..... I just am tired.

Weigh in this am: same as yesterday.... and so far, down 3.2# total. (Note: I get on the scale every morning.... some frown upon that and recommend once a week. I generally record only once a week for tracking purposes, but I am aware of what my body is doing daily).

AND.... exciting news: on a totally professional level..... looking to start a tri- and a running club, here on the south coast. If you know of anyone who might be remotely interested.... send these my way.

Otherwise, I wake thirsty. I keep water by my bed.... and the first thing I have in the morning is water!! And my 'controlled fast' commences. Controlled meaning--- fresh fruits and vegetables and some proteins during the course of the day.

Training today is: a 35-minute run (wanted to do that earlier, but sleep prevailed), and strength.
I am teaching spin tonight--- down-side of spin, is I actually have to ride. (well, for part of the class).

Have a great day!!!

And if you are stopping in, please share what you are doing... you can do that in the comments section, or log in as a follower.

Monday, July 25, 2011

Day Eight.....

I began today freezing!!! The temperature was significantly colder than last week... AWESOME SLEEPING WEATHER!

I started today with fresh strawberries-- i picked these myself. And some greek yogurt with honey... water and coffee.

Between my water fitness classes, I swam 1500 yards. And while it was a moderate intensity, parts of the swim felt very intense.

And then I went over to Howland Place Fitness (where I also coach/train clients), to do my 'strength workout'..... this included a mini-band workout, skips, agility work, 10 minutes of rowing, and strength workout which included DB hi-pulls, DB squat to press, prisoner squats and step-ups on a bench. My legs and my gluts really felt it!!!! (it has been a tad bit too long between strength sessions-- and this is one of the most important details of my training.... I cannot be efficient if I don't train strength!)

Now, I am chilling for a bit with a salad..... and I will be off to cycle (indoors as it is raining) and then teach deep water running.

I am certain I will sleep well tonight!

What to Eat.....

I am reading this really cool book about food. What to Eat by Marion Nestle. (I recommend it). It is not a diet book-- so, Marion Nestle is NOT providing an eating or meal plan. Instead she discusses some of the issues relative to food and the food industry.... and how we need to change our thinking.

Her 'diet advice' is this: eat less, move more, eat lots of fruits and vegetables. And then for further clarification: go easy on the junk food.

Sounds relatively simple. And yet at times, we make this the most complicated. As a multi-sport athlete, I have the opportunity to consume many gels and goos and protein powders... and while each has its place and may be appropriate, there is nothing like real food. And how many times do we see someone in a gym post workout getting a protein shake. (My thought is when I see this, did that person do enough work that they need that many calories?)

In my journey, I am returning to this mantra.... eat less. eat when you are hungry.... did you know true hunger is experienced in the throat, not in the gut? the experience we feel in the gut is very much like the response to an addiction. move more. I better be training for these various road races and a half-ironman. eat lots of fruits and vegetables. I have been exploring the south coast and finding local farmers, and buying from them. I know the food is fresh-- in the supermarket fresh.... may be a week to ten days old.
go easy on the junk food. I suppose one would have to define junk food... in my world, it is processed food. it might be the powders and goos and gels. and it might be ice cream and it might be some of other form of white refined stuff that is sold as food.

I am eliminating the processed food from my pallet and I feel great.
ON a different note.... I eat like a warrior or a spartan.... live foods during the day, veggies, fruits, some protein like yogurt or eggs, but more in a fasting state.... and then one large meal at night. This works for me. It may not for you.

Sunday, July 24, 2011

A reminder about food.

When you’re overloaded in this excess, when you have no idea what your body needs, when you’re malnourished but over eating, eating too much but not the right nutrients... You will not crave any more for what your species is supposed to crave (Vegetables, nuts, seeds, meat and fruit). You'll crave for what the industry wants you to crave. – Ori Hofmekler

This quote (by the author of the warrior diet) is a great reminder that we need to eliminate processed foods.
It is also a great reminder that the way we eat may not be correct.

We are advised to eat, eat and then eat some more....... And once we look back to the warriors of the past, we see they ate one great meal at night.... and 'grazed' on live foods-- fruits/veggies, and some protein--yogurts/eggs-- during the day.

And I know.... you are right now scratching your head... How could a multi-sport athlete, someone who trains herself and leads training sessions all day long, survive on live fruits and veggies during the day. I am going to tell you a secret..... fruit is amazing!!!! At one point, fruit got a bad rap and we were told fruit makes us fat.... I always asked, how can that be??? Fruit is food in a most perfect form... it has more saturated fat if it is from the tropics to protect the nutrients from the heat, and fruit is satisfying. And well.... because I have been eating live foods (not cooked) during the day, I managed to lose another 3# this morning. (Again... I am doing things to allow my body to let go of the extra weight naturally, the way it is designed to burn fat, and in this, my body is shedding the extra). Note: I use oatmeal or barley to aid in providing extra protein and carbs before a long run, swim or bike.... and it helps a lot.

Well, my update... I dropped another 3#. And I feel great.

Saturday, July 23, 2011

I am thankful....

That we had a thunderstorm earlier today, so I could cook my chicken today.

I enjoyed a 'chunk' of chicken, after a took the chicken apart..... eating the meat off the carcass, stimulating my warrior instincts standing over the kitchen sink. It most definitely was not pretty; but it was extremely satisfying!!!

And I am grateful for the chicken.


Day Six....

After finally cooling off enough to eat yesterday, I was actually hungry. *shocking* The heat and the humidity requires so much energy that I just am exhausted. I enjoyed steamed veggies and some ribs. YUM!!! It was a nice change of pace.....

And this am, I woke refreshed and cool. (I discovered I have a ceiling/attic fan that actually helps pull the air through the apartment).

It was cloudy and overcast.... and so, I took off for my 50 minute foundation run. (A foundation run is about the time and tempo, not necessarily the distance. I was seeking to cover ground in 50 minutes at a tempo and pace that could be maintained for the entire 50 minutes). Ten minutes in, I am already drenched in my own sweat and I needed to pull back on the tempo-- breathing was a bit challenging.
But I finished the run. And walked by the post office on the way home, and retrieved a letter from an old friend.... yeah, there are peeps that still write the old fashioned way!!!

I enjoyed a clementine before I took off this morning and upon my return, I drank 20-oz of water. I am now enjoying iced coffee and a dark chocolate kiss, while contemplating the remainder of the day, including food.

I anticipate swimming this afternoon. And possibly walking with my feet in the atlantic.