RaceDay Training

Mile Repeats--Ouch!

2012-01-16T11:04:00.000-07:00

Repeats are a very hard workout. You take it one at a time (whatever distance it is you are doing) and you give it an all out effort as if you were just doing one. Then you do it again. And again. And again. Depending on how many repeats your workout calls for. I try to shoot for 6:30 miles when I do this...at least sub-7 if I can. Running this pace for a continuous 3 or 4 miles is REALLY hard for me. But the more I do repeat training at a fast pace, the more my body can adapt to running at a fast pace for longer distances.

Here is the workout:

4 x 1 mile repeats.

Try to keep your times as consistent as possible. Take it one mile at a time and recover between each one. Each mile should be an individual effort. Run them hard.

If you are a beginner you can do 2 x 1 mile repeats, or 3 x 1 mile repeats. Or you can do 5 x 1/2 mile repeats. Just make sure the focus is on an all out effort on each one with a recovery between so you can give it a good effort each time.

Run. Rest. Repeat.

Bike-Swim Brick

2012-01-02T06:00:00.000-07:00

Oh my gosh, do you really expect me to bike and swim in the same day?! YES!!! Don't get caught up in the details of inconvenience, they don't matter. Just get out there and do it.

Most triathlons are swim/bike/run and it's good to do brick workouts in the order that you'll be transitioning. BUT, Tri Catching Cupid is a reverse sprint tri, run/bike/swim, so you will be biking and then swimming last. That's why I've ordered this workout the way I have.

Brick workouts are so important for your training. Not just physically, but mentally for you to prepare to switch from one mode to the other. Trust me, this will help you immensely on race day to feel prepared.

You obviously won't be able to transition as quickly as you train for this as you will at the race because you will have to change clothes and maybe you're at a gym or have to drive to the pool after biking, that's okay. As you switch from biking to swimming, however you have to go about it, just picture yourself on race day transitioning from one to the other. How will you take off your shoes, put on your cap, etc? Think about the order in which you will do everything. This will also aid you in your mental preparation for the race.

BIKE: 25 mins
hills or outside bike do 5 minutes high gear, 5 minutes low gear, repeat

SWIM:

200 yd warm up -- on each lap focus on breathing. Breath every 3 strokes (1st lap), 5 strokes (2nd lap), 7 strokes (3rd lap), 9 strokes (4th lap), repeat

3 x 200 yd continuous swims (increase speed with each 200 yd swim...easy, medium, fast)

2 x 50 yd sprints (go as fast as you can, recover, do it again)

100 yd cool down

20 Minute Quick Run

2011-12-20T12:46:00.001-07:00

This is a running workout that my sister-in-law introduced to me awhile back. I think she got it from a Body for Life book. When all I have is 20 minutes it's a great workout to do. It's intense. It's quick. And I am sweating my brains out by the end of it.

I am going to list the MPH I run at, but find whatever is your equivalent...whether it be higher or lower. Just follow the pattern.

2 min. -- 5 mph (warm up/jog)

1 min. -- 6 mph
1 min. -- 7 mph
1 min. -- 8 mph
1 min. -- 9 mph
REPEAT 4 TIMES. When you finish your 9 mph run, go back to 6 and then up again. On the last one go up to 10 mph for 1 min. (so it will be 6, 7, 8, 9, 10)

1 min. -- 5 or 6 mph (cool down)

Try to push yourself on speeds that will make you work, but that you can complete. Adjust where needed. Each time you do this workout you can try to go up slightly in speeds.

Keep your head in the run. You'll be surprised how fast this workout goes when each minute is different.

Bike-O-Rama

2011-12-12T15:17:00.000-07:00

If you are new to triathlon there is a very good chance you think this:

"Oh, the bike portion, that's easy. I'm not worried about that at all."

I have some news for you...you're wrong. Sorry, it's better that I break it to you now than later. This isn't a nice leisurely stroll through the neighborhood with the kids...it's a race!

The bike portion is the largest portion of any triathlon and if you want to do it right, it's not easy. It takes a lot of work and energy to bike well. And that starts with training well.

This workout will help you learn how to push hard, which is a big part of the challenge with biking. Since you're tired from your swim or run (depending on what you did first), and you're sitting down, it can be easy to want to just coast along on your bike. But it's really just a matter of training right to make sure you don't do that. You need to be physically and mentally prepared.

Here is a 30 minute bike workout that will help get you on track:

5 min easy/warm up

1 min fast
30 secs easy
REPEAT 5 TIMES

5 min medium speed (find an RPM to stay above)

1 min fast
30 secs easy
REPEAT 5 TIMES

5 min fast speed (find an RPM to stay above)

Again, you know that fast means F-A-S-T! So really push it on those intervals. You get 30 secs rest after each hard minute....

...so earn it. :)

Not Your Grandmother's Run...

2011-12-05T12:52:00.001-07:00

Running. I've got a love-hate relationship with it, that's for sure. First mile=always hate. Last 10 seconds=always love. Days I don't run=hate. The rest of the day after I run=love love love. Just try to focus on the largest portion of happiness. 20-30 minutes of being uncomfortable running is worth it for 16 hours of happiness for having done it. :) 20-30 extra minutes in bed isn't worth the remaining 16 hours of self loathing I have for not doing it. Perspective people, it's all perspective.

Here is a workout that will help you build speed in your triathlon run. Don't make the mistake of just running for distance as you train. Speed training is very important and essential to maximize your race day results. These workouts are shorter but more intense than other running workouts you may be used to. It's important to push yourself on these workouts. One of my favorites sayings is "Intensity Matters!" You can quote me on that. :)

Treadmill Fartlek Ladder (if you can say that without giggling you're a true athlete)

15 secs fast
15 secs off
30 secs fast
30 secs off
45 secs fast
45 secs off
1 min fast
1 min off
1:15 fast
1:15 off
1:30 fast
1:30 off
1:45 fast
1:45 off
2 min fast
2 min off
1:45 fast
1:45 off
...and so on, back on down to 15 secs

Now, when I say "fast", I mean F-A-S-T. Just to give you an example, I think I start my 15 secs fast at about 13 mph on the treadmill. If that is too fast for you, don't worry, just start at a speed that is a full out sprint, whatever that may be for YOU. I do taper my speed some as I increase in time, but I come up with a speed that I won't go below. For example, since I know that 2 minutes is the longest I have to run without stopping I know that I can run at a 9.5 on the treadmill. It will be really hard, especially because of all the runs I will have done before it, but if I don't set that goal I will be doing my 2 minute "fast" at about 4 mph. It is important to set goals and gages before you start a workout. If you have never done it before, you may have to make adjustments as you go along, but don't let that prevent you from setting goals. Next time you should have a better idea of what speeds you can hold.

Now RUN!

Just Keep Swimming, Swimming, Swimming...

2011-11-28T07:51:00.001-07:00

...What do we do we swim, swim, swim!

Just a little Finding Nemo for you there. It does go through my brain a lot when I swim.

Okay, this is a great swim workout to help build speed. I see people get in the pool and swim slow lap after slow lap after slow lap. I have news for you folks, you're not doing yourself much good. To have an effective swim workout it needs to be focused and purpose driven. You need to be working on something every lap, even when you warm up. You'll actually realize it's a lot less boring this way. If you've ever wondered how swimmers, runners, bikers, etc. don't get bored out of their minds, this is how...they are always actively working on something. And "actively" means they are mentally tuned in to what they are doing. I tell my swimmers for their warm up laps just to focus on lengthening out their stroke. As they focus on extension and rotation, even as they warm up, their stroke is getting concentrated work so it will take less focus as you fine tune other parts of your stroke.

Phew! Now that we have that out of the way here's the workout.

200 yd warm up (Focus on extension and rotation. As you fully extend your arm your body will naturally rotate. I tell my swimmers to pretend like they are reaching for something just out of reach. Try this out of water. You'll notice as you do this your other should drops down and the arm you are reaching with is able to extend just a few inches more, and your body has just naturally rotated. If you can grab a few inches more of water every stroke you will be much more efficient as you swim).

5 x 50 yd swims--catch up drill* down, regular freestyle back...take 10 secs rest between each 50

6 x 50 yd swims on the 1 minute send off** (if that is too fast for you try the 1:10 or 1:15 send off)

3 x 100 yd IMs OR freestyle on the 1:45, 2:00, or 2:15 send off

5 minute kick--20 secs hard, 10 secs easy until 5 minutes is up

100 yd cool down

*Catch up drill--This is a freestyle drill. Start with both hands out in front and start kicking. Bring one arm around and as soon as it gets out in front of you, next to the other hand, then send the other arm around. The one hand is always trying to "catch" the other hand.

** Send offs--the importance of doing swims on a send off is to help build speed and stamina. Pushing yourself to stay on a send off is very different than just taking 10 secs rest between each lap. If you are swimming on your own, without a coach, it is even more important to try to stay on a send off.

Happy Swimming!

BIKE MAC

2011-11-14T12:35:00.003-07:00

I am going to post a FREE workout every monday from now until the TRI Catching Cupid Reverse Sprint Triathlon that will be on February 11, 2012.

Here is my favorite one right now:

3 mile bike

1 mile run

3 mile bike

1 mile run

3 mile bike

I call it Bike Mac because the bikes are the "buns" and the runs are the "hamburger patties" and I like to think up names for workouts while I'm working out because that's what my brain does. :)

This workout is really good to help your legs get used to transitioning. When you triathlon train it's very important to train your legs for switching from biking to running or running to biking, depending on the triathlon.

Try to do the 3 mile bikes under 10 minutes each (under 9 minutes if you're a rock star!).

Try to do the run at about 90-95% of your fastest mile pace. It should be fast!

Have fun playing with your speed and times on this workout.

I love it!

Ready to Run 100 REVIEW

2010-10-01T07:57:00.004-07:00

100 miles. 30 days. No problem.

Or so I thought.

Our latest challenge, Ready to Run 100, was definitely harder than I thought it was going to be. I was ready for the physical challenge of it.

Cardiovascularly I knew it wouldn't be a problem at all. I was expecting to have sore feet and tired legs from all the running. But what I wasn't ready for was the mental challenge of it.

This challenge messed with my head like crazy!

Running, running and....well, more running. It was monotonous. Boring. And downright irritating to me at times. I didn't ever want to do focused workouts because I just wanted to direct all my energy to logging miles. But what I found was, as I put energy into logging miles, all my energy felt drained from me. And, not only that, I could tell I was getting slower!

So, as I reviewed this challenge I realized that, even though it had it's downsides, it was great for several reasons:

1. It shows the importance of focused workouts. Added in speed and strength workouts help you get faster, energize you, and keeps your mind and body more fresh. RaceDay workouts work for a reason.

2. It shows the importance of variety in workouts. Doing the same thing over and over again doesn't work all your muscles and it doesn't keep it interesting, so pretty soon exercise isn't interesting at all. And you plateau pretty quickly.

3. This one is more personal than anything...I hate just running. I suppose I do triathlon's for a reason. I need to change things up. I don't mind running if it's supplemented with biking and swimming. But straight running is not my gig.

The interesting thing about challenges is you never know what you are going to learn from them. They are so much more than the accomplishment. They are all about what you learn in the process.

So there you have it. I finished this morning with no days to spare. My last 5 miles were rough but I sprinted to the finish.

Happy that it was over.

Happy that I did it.

Happy that I won't be doing it again.

....at least not for awhile.

FRUIT or CONSEQUENCES CHALLENGE

2010-09-27T09:15:00.005-07:00

Okay...our new challenge is starting this Friday, October 1st, so gear up!

It is called Fruit or Consequences and it will be good for all of us.

We all know that we should be eating 5 a day. It's one of those things where we all go, "Yeah, yeah, yeah...I know." But then we don't do it. We struggle with our weight and our health and our energy levels and wonder why. We try different diets or schemes and eventually we throw our hands up in the air and say, "I don't get it, I've tried everything...nothing works."

Except....have you really?

Are you looking past the most simple of solutions because it just seems too easy?

How good are you actually doing at getting in 5 a day? 2 fruits and 3 vegetables? Every. Single. Day. ?

Now I am a fitness person. I eat fairly well. I exercise a lot. But you know what still eludes me? Being really consistent with my 5 a day....especially vegetables. So I know if I am struggling with it that many of you are too.

I know a lot of people believe they get in all of their servings by eating a big salad, but more than likely you are fooling yourself. Look up a chart like THIS to know what serving sizes actually are and be real with yourself. Just because a salad has a cherry tomato, some lettuce and a cucumber in it doesn't mean you just got in 3 full servings of vegetables. Most likely you just got in one, or less.

As you get in full serving sizes of each of your fruits and vegetables, and you are paying attention to your body feeling hungry or no longer hungry, you will have less room for other foods and therefore you will eat less junk...it's that simple. I know what you're thinking..."But I WANT to eat junk." Right, me too. But would you rather feel good, have energy, lose weight and be healthy more?

Eat your fruits and veggies first. Make them a priority and then when it comes time to eat the rest of your meal STOP when you are no longer hungry. Even if you only get to eat two bites of your meal. (And don't reward yourself with a donut for eating a carrot. :)

The more you eat real foods, consistently, the more efficiently your body will run. If you have been eating badly for awhile it may take some adjustment, but if you consistently get in your fruits and vegetables you will see how your body, and mind, will change.

30 days of a focused challenge can completely change your perspective and significantly change your habits. And being part of a group challenge is even more helpful. Commit yourself and see how it motivates you.

It sounds simple right?

Then do it!

--------------------------------

Start: OCT 1st

End: OCT 31st

Fruit or Consequences RULES:

Eat 2 servings of fruits and 3 servings of vegetables Daily. (you can't make up for missed servings the next day!)
Track your progress on THIS sheet (print out 1 for each week)
For each serving missed run 1 mile on Saturday. (aka: consequences)
Extra fruit servings DO NOT make up for vegetable servings, and vice versa. 2 fruits/3 vegetables. Period.
Do your best to spread out your servings through the day!
Post an "I'm in!" in the forum if you're doing this with us--it helps keep you accountable and gives you support. Let's do this thing.

Just Do ONE!

2010-09-13T10:10:00.004-07:00

How many times have you intended to exercise and you just can't bring yourself to do it? It just seems too hard.

It happens to all of us. Sometimes just thinking about exercising is overwhelming and we just don't want to do it. If you find yourself having this battle see if you can convince yourself to just do one.

One set.

One mile.

One lap.

One push up.

Just do one.

More often than not you will think, "Okay, maybe I can do 2." and then 3...etc.

Generally all you need to do is get your blood moving and then you're fine but we get overwhelmed by the idea of having to dothe whole workout.

So eliminate that excuse.

If you're struggling, start with just one.

It will get you further than you think.

Camelot

2010-09-01T11:02:00.004-07:00

Have you ever watched somebody make major changes in their life and thought, “Man, I wish I could do that. It just seems too hard.” You think of all the changes you’d have to make. Even as you just think about it you can feel your body, mind and will fighting against it. It’s depressing and discouraging and just the idea of making the changes makes you want to curl up in bed, grab a tub of ice cream and make it all just go away.

Is this familiar at all? I have definitely been there.

Want to know something? It is actually MUCH harder to be there, in that emotional state wishing for change, than it is to actually change. It’s not the change that is hard, it’s finding the right way to go about the change that is most difficult.

An incredibly wise man once said:

“When obedience ceases to be an irritant and becomes our quest, in that moment God will endow us with power.” (Ezra Taft Benson)

I have found you can substitute the word obedience for just about anything.

When weight loss ceases to be an irritant and becomes our quest, in that moment God will endow us with power.”

When parenthood/exercise/healthy eating/financial stability, etc. ceases to be an irritant and becomes our quest, in that moment God will endow us with power.

When something becomes a quest nothing and nobody can stop you…and you know it.

Start your quest today.

Top 5 Reasons to Join RaceDay Training

2010-08-18T09:02:00.005-07:00

1. You are lacking motivation with exercise and/or life in general.

2. You are bored with your workouts and want some new ideas.

3. You have a gym membership but you have no idea what to do once you get there.

4. You want support, accountability, or drive to help you reach your fitness goals.

5. You're tired of watching everyone else get in shape while you feel like a slug!

What are you waiting for? Sign up for RaceDay Training today.

The first step on the road to feeling good is STARTING down that road!

Your first 5 days are FREE and only $9.99/month if you choose to continue, so you've got nothing to lose.

click HERE to get on your way!

Self Worth vs. Self Denial

2010-07-05T06:00:00.001-07:00

I can remember watching Jerry Springer when I was about 12 years old (why I was watching this, or allowed to watch this, I do not know). They had some very obese women on who were shouting and yelling at the audience about how sexy they were and how they were happy being the way they were. They went on and on about how there was nothing wrong with them being fat and they liked being that way.

I was confused. I couldn’t understand how they could really be happy like that. Not just because of how they looked, but also because of how uncomfortable they must have been. And they seemed so angry! They didn't seem happy at all, even though they were saying they were.

I have encountered this theme many times since, in less extreme ways. People who are overweight who claim to be happy with themselves. And I’ve figured it out—they’re not. They are miserable and are trying desperately to convince themselves, and others, that they are just fine. It seems easier to them than changing their bad habits. But it’s not true.

We are taught to love ourselves no matter what we look like, this I agree with. You definitely need to recognize what an amazing person you are and all you have to offer, but if you’re telling yourself, “I’m great just the way I am, why can’t people just accept me for who I am….” as you’re shoving a pan of brownies down your throat, that’s when self-worth has been swapped out for self-denial.

When people try to cover their bad habits by throwing the blame onto someone else you know there is a problem.

The reality is, if you have a healthy self-worth you will realize that downing a pan of brownies isn’t the way you should treat your body. You are worth more than that.

Try as we might, we can’t lie to ourselves. We can’t convince ourselves that we are happy with our health or our bodies when we know we aren’t treating them right.

Live to feel happy and healthy for you. Then you won’t have to convince anybody that you feel great—they will know it!

Who’s The Boss?

2010-06-21T08:10:00.002-07:00

No. This isn’t a post about Tony Danza and his relationship with Angela or Mona. It’s about you and your relationship with food.

When we eat there is a lot of communication going on from a lot of different places: our brains, our bodies, our tongues, our friends, etc. All of this communication is pertinent, but when it comes to ending the meal, there is only one communicator that can be “boss”.

If I’m eating dinner with my friend (and I ONLY eat if I feel hunger) and I hit that point where I know I don’t really need to eat any more, here is an example of some communication that might be going on:

BRAIN: I probably shouldn’t eat any more. I bet there are so many calories in this. I should stop. Maybe it’s okay to have a little more of that bread…it’s wheat, that’s healthy right? Ugh!

BODY: I feel just right. Let’s stop.

TONGUE: Ohhhh, that tastes sooooo good. I want more. Just a little more won’t hurt. YUM! I don’t want to stop!

FRIEND: You’re not done are you? Let’s get dessert too.

If you look at all the communicators, only one is being fair to you. Only one doesn’t get emotionally involved. Only one is in control of the situation. Only one should be “boss”.

Your body.

When you eat your dial should be switched to “BODY”. That is the only communicator you should listen to as you eat. When it says: “I’m not hungry any more,” you stop.

Is your tongue gonna try to argue? Of course. Especially when you’ve been listening to it for such a long time.

Is your brain gonna try to stress you out and make you have excess worries? Yep. Especially with all the bombardments from the diet and nutrition industry.

Is your friend gonna try to tempt you? Quite possibly, especially if they are struggling with their eating habits too.

But as you dial in to “BODY” and listen to it more and more, the quieter all those other communicators will get.

Sorry “TONGUE” you don’t have a say anymore.

That’s not to say you can’t enjoy the taste of food, you are simply dialed in to a different “boss” to tell you when to stop.

As you eat, only when you feel hunger, and allow your body to be boss of when to stop, you won’t feel deprived, you won’t feel confused, you won’t feel bloated and you won’t feel guilty. You will feel light, happy and in charge of yourself.

Who doesn’t want that?

So next time you eat... remember who’s boss.

Running Tricks

2010-06-14T07:00:00.002-07:00

Running is a very mental game. You start running and right away we often want to stop. Here are a couple tricks to make sure you don't fall victim to the jerky voice in the back of your head telling you to stop.

1. Decide before you start how far you are going.

2. When you feel like you want to stop, increase your speed. This can actually give you an energy boost and cause you to catch your second wind.

3. Set time goals to keep you motivated. Running the same distance and the same speed every time you run gets very monotonous. Change it up to keep it interesting. It's a lot more fun.

Just because you have never been a "runner" does not mean you can't be or aren't one. We can all be runners.

I have always considered myself a "swimmer". When I won a small 5k a few months back I was talking to a few of the other women who ran with us. They were congratulating me and telling me I was a great runner. I told them I'm not really a runner. They were marathoners and ultra-marathoners and when I told them I wasn't a runner they told me it was time to rethink what I was saying.

So I thought about it. What makes someone a runner? Well, I suppose it's if they run. You don't have to be winning races to be a runner. Once I realized that, I was a little less intimidated to commit to running and be in running races.

All the ways you have defined yourself in the past are out the window. You can be whatever you want and if being a runner is one of those things then take it!

Living Life Offensively

2010-06-07T07:00:00.001-07:00

It occurred to me yesterday that life is sort of like a game only we can choose if we want to play offense or defense. It has been my tendency in the past to play a lot of defense, to try to keep things from happening to me, to prevent the bad as much as I can. But yesterday I realized that as long as I am playing defense I can't score. And scoring is the only way to win the game.

Switching from defense to offense means now I move forward with purpose. I'm not trying to keep something from happening, I'm trying to make sure something happens.

Now I'm in control of the game.

Switching mentally from defense to offense gives you power. You're not a victim in your life, to your weight, to your current physical or mental state. You have what it takes inside of you to "score", all you have to do is move with purpose. Don't wait for something to happen or change...make it happen.

You make the changes.

**Make just one change today.**

3 Keys--You Gotta Have 'Em

2010-05-31T07:00:00.001-07:00

When trying to figure out an effective exercise plan there are really 3 things to keep in mind to help you be successful:

1. Consistency.

Obviously, if you are on RaceDay, this is something we push a lot. Right away I encourage you to go for Consistency Club, which is 30 minutes of exercise for 30 consecutive days. This helps you to build the habit of getting your body moving for at least a little bit every day. There are a lot of things gained through consistent efforts, but with exercising perhaps the best part of all is becoming more in tune with your body. You learn how you can handle certain exercises/workouts and figure out different things about yourself. Mentally and physically. This can only come through consistent efforts.

2. Intensity.

Again, something we really push on RaceDay. Intensity is about 95% of your results in an effective exercise program. You can spend 2 hours "exercising" every day, but if you aren't pushing your intensity levels way up you will never see results. Limits have to be pushed. Intensity has to be high at least several times a week. Intensity matters more than time. You can work out for 20 minutes at a very high intensity and have a more effective workout than someone walking or jogging on a treadmill for an hour. It's all about how you spend that time. Intensity makes the time count.

3. Variety.

A lot of people don't know how to change up their workout programs. They get stuck in ruts or feel comfortable doing what they are doing so they don't ever change. I talk to women all the time who do the same thing day after day and don't understand why they aren't seeing results. The reason why is your body adapts very quickly to things you do over an over again. It's the way we are designed. So if you don't do different exercises you will plateau. The time you put in will be ineffective, you'll get frustrated, and more than likely, you'll get very bored. Don't be afraid to try new things. Keep it fresh and challenge yourself. Trust me, you'll not only be a lot more successful, but a lot happier too.

The 5-A-Day for 5 Days Challenge

2010-05-22T23:17:00.005-07:00

How often do we hear it?

Eat 5 servings of fruits and vegetables EVERY day.

How many of us really do it? I mean consistently, every day?

How many of us think we do it, but don't. I'd venture to guess a lot.

Fruits and vegetables are key to weight loss and general good health.

Everyone wants a miracle pill, a diet "secret" or some other new weight loss "trick."

There are no tricks! (I want to yell that from a rooftop somewhere) There are, however, fruits and vegetables that have been here for us from the beginning of time. You can look high and low and bounce around from one fad diet to the next, but the reality will never change. Healthy, natural foods are what get you healthy and keep you healthy.

It's that simple.

There are properties in these foods that scientists simply can't uncover and can't recreate.

So here's the challenge. It's a short challenge because I want as many people as possible to do it ALL the way and notice the difference they feel.

For the next 5 days eat at least 2 servings* of fruit and 3 servings* of vegetables.

Breakfast: fruit

Morning snack: fruit

Lunch: vegetable

Afternoon snack: vegetable

Dinner: vegetable

Eat your fruit or vegetable first, before you eat anything else. Then eat the rest of your meal ONLY until you no longer feel hungry. Then stop.

It's only 5 days.

Can you do it?

Click HERE for a personalized food guide pyramid.

*Click HERE for a serving size reference guide.

Do What You Want

2010-05-09T15:38:00.003-07:00

So it occurred to me a little bit ago that life is too short to do the things I don't want to do. From now on I will only do the things I want to do.

That can be a misleading statement. It doesn't mean I am going to sit on my couch and eat ice cream all day. While we all might joke about things like that being what we want, it's not really what any of us want. What we really want is the outcome of our actions.

Sometimes the things we want to do can get confused with things we don't want to do simply because they are hard. Let me explain a little better.

When I am pushing myself through a workout and it's hard and that thought comes into my head, " I don't want to do this. It's hard." I have to stop and ask myself this question: "Then WHY are you doing it?"

I usually have some pretty good answers for why:

I want to be healthy.
I want to be able to play/hike/run/bike with my kids and husband.
I want to be and stay fully functional as I age.
I want to look good.
I want to feel good.
I want to enjoy my body, not hate it.
I want to appreciate what I've got and do my best to improve on it.
Etc., etc., etc.

When I start thinking about all the reasons why I actually do want to do it I approach my workout with a completely different feeling and mentality.

Likewise, it has been good for me to ask this question in a lot of areas because there really are things I don't want to do and I have eliminated them.

As you go through your workouts and your life if you find yourself dreading something, or just simply not wanting to do it, ask yourself: "Why am I doing this?" If you have good reasons then focus on those and do it. If you don't have any good reasons, drop it out of your life.

As we do the things we want, and recognize that's what we're doing, our life will be happier and better all around.

Know what you want, then...

Do what you want.

Emotional Energy: You're In Control

2010-05-05T12:49:00.003-07:00

Let's break things down really simply here. Basically we have two kinds of energy: physical energy and emotional energy. Everything we do requires some of both. However, it is the emotional energy, not the physical, that dictates our success or failure in everything. And the great news is, we can completely control our emotional energy-if we want to.

Think about something you don't want to do. Something you have been putting off for awhile now. (You know what I'm talking about). Every day that goes by without addressing it, your emotional energy is being taxed by it. A lot. Even if it is something small. How many things are you putting off like that? Every single one of them dips their greedy little hand into your emotional energy pot and grabs a handful. This can leave you feeling tired, depressed, frustrated or angry before you've even lifted a finger! So how can you have energy to exercise when you feel like that?

Now think, how much physical and emotional energy would it really take to address the thing/or things you've been putting off? In our heads we always think it's a lot, but I'd venture to guess it's not near as much as it's taking from you now.

Your emotional energy is a precious commodity that needs to be saved for family, friends and yourself. What you'll realize is that addressing the things you've been putting off won't take energy away from you...but rather it will infuse you with more.

Don't believe me?

Try it.

Be Aware Of....

2010-04-25T22:10:00.002-07:00

I suppose I should warn you about something. Something I wish I had been warned about before I started racing. I think there is actually a technical name for it out in the racing world, something like "The Post-Race Blues" and it is a very real thing.

It's so weird. You train for months and months to achieve this incredible goal. Sometimes you dread it. Sometimes you love it. Sometimes you just do it to get to that end goal. Race day comes and it's incredible. The energy in the air and the excitement and anticipation all combine to make you feel like you want to pop. You've been waiting for this day! You race. You cross the finish line. You feel awesome....and then, wait, what's that you're feeling? Kinda crappy. Is it depressed? Is it lost? Whatever it is, it's not a good feeling.

So what happened? Well, what happened is totally normal and expected. You've worked really hard for something. It's been built up for a long time and you've accomplished it so naturally you feel a little lost without this goal you've had your sites set on for so long. That's okay. It's normal, even among the top athletes of this world. Even among non-athletes--anyone who has accomplished any great feat feels this drop. All you need to know is that it's very likely coming and you'll need to face it.

So how do you face it? With a plan of course. Just knowing that it might come is very helpful. That way you won't feel bad or worried that something is wrong with you. But going one step further and having a post race plan is even better. Humans do better with purpose. What do you want to accomplish next? Have a list of things you want to do, they don't even have to be race related, and when your race is over set about accomplishing the next thing on your list.

Then remember, the joy really is in the journey so enjoy every step.

Attack It!

2010-04-18T22:15:00.002-07:00

I have had several people tell me that they often put off their workouts and try to get other things done because they sort of dread it. They are always glad once they have done the workout, but they allow it to loom over them for some time before getting to it.

Those of you who do, or have done, this, let me give you a word of advice:

Whenever you have this feeling come over you...a dread of the upcoming workout, a tendency to put it off, DON'T. (profound, huh?) Any time you can feel yourself doing this ATTACK YOUR WORKOUT. Get angry at those feelings. Don't let them have power over you.

Hit your workout so hard that those feelings know they have no place in you. Let it be a motivating factor for you. As soon as feelings of nervousness or dread come into you when thinking about your workout, do not put off your workout--face it head on as soon as you can. Drive those feelings out by pushing through your workout.

Pretty soon you will have retrained your brain and body that there is nothing to fear but fear itself. (thank you JFK :) ).

Attack your workout---you're sure to win.

Who Needs Self-Control?

2010-04-11T20:51:00.002-07:00

I've been thinking about this post for a while. It's a pretty important one so I want to make sure I say it right. I want to make sure you understand what I'm saying. Unfortunately I know only some of you will get this because you do need to be at a certain place in the process to grasp this concept. To those of you who are not quite ready to understand...hopefully this will plant a seed for you and later you can come back and read this again. But to those of you out there who are ready for this, here it goes.

Eating right, living a healthy life, exercising daily, all of these things are not about will power or self-control. Let me say it again: these things do not require will power or self-control.

Did I just blow your mind?

Let me explain.

We always look at people who are thin or who eat healthy and exercise and think, "Wow, now there is someone with a lot of will power." If you see someone turn down cake at a birthday party you probably think, "Look at that self control, I wish I had that much self control." We think that to be healthy we have to be constantly "battling" with ourselves. In fact, I think that is a word many of you use to refer to you relationship with eating and exercise-"it's a battle." Well it's time to lay down your weapons. It doesn't have to be a battle.

Don't get me wrong, it CAN be a battle and when you are trying to do it all with will power and self-control it will be. But the sooner you realize that's not what it's about, the more likely you will be to have a lifetime of success.

So if it's not about will power or self-control what is it about? The answer is simple. It's about wanting something else more.

That's it? you're thinking. Don't toss the answer aside too quickly. Think about it.

If someone hands you a plate of brownies and you smell them and think, "Oh man, I want to eat this whole plate of brownies sooooo bad." And in your mind eating those brownies is what you want most but you're going to white knuckle it, try to exercise some "self-control" and say no. What just happened to you inside? Most likely you feel jerked around. You feel cheated. You feel like you don't get to have what you want and it's not fair. You can only last so long before you break when that is how you are living. It's a rough way to live.

If, however, you have a goal...even better, a specific goal...when you are faced with choices your experience will be completely different.

Let's say someone brings you that same plate of brownies and while they may smell good, if you want something more than satisfying your immediate appetite you will actually be more satisfied in the end. If you can think past the moment to your higher goals then you will remember that it's actually not brownies you want...it's something else-something more. And you can choose accordingly. So then what just happened inside you? You feel calm. You feel in control. You feel like you got to choose exactly what you wanted, because you did. It was a choice. It always is.

Does this mean you won't ever feel tempted? Of course not. Temptations will most certainly arise, but when you know what you want, what you really want, you are armed with the right frame of mind to ward them off.

Do you see what it's about? Living a healthy life is a state of mind. It's about how you face the choices, how you view the choices. Because how you feel when you choose makes all the difference in the world.

It's not about self-control; it's about knowing what you really want.

So what do you really want?

No Sugar Baby--Review

2010-04-05T13:09:00.002-07:00

Those of you that did the No Sugar Baby Challenge, and did it completely, congrats!!! It wasn't easy.

What I hope you used this time for is as an evaluation period. To truly be able to evaluate something objectively you need to remove yourself from it, or remove it from you, as the case may be. To be able to evaluate just how much sugar is readily available and offered to you and your family on a daily basis you have to be in a state of mind where you are aware of it and are turning it away. Turning it away makes you acutely more aware--am I right? :)

I hope you have or will ask yourself questions like: How much sugar do I feel is okay in my life and the life of my kids? Why do I feel like I need sweets/treats? When do I feel like having sweets adds to my life and when does it take away? Etc.

There are definitely times and places where sweets and treats are okay and can enrich your life or your experience, but if food is the main source of enrichment in your life then something is off. You need to attack the underlying problem. It's not that you're addicted to sweets, it's something else you are trying to substitute sweets for. I know they taste good and you think that's why you're going back for more, but it's not. There is something else going on and if you'll stop for 2 seconds to try to evaluate why you're doing that and what you're feeling just below the surface, you may find some answers. And when you find the answer you can solve it with what it needs to be solved--and it's not donuts. :)

Another thing to note in this crazy society of ours is that you are almost looked down on or ridiculed if you do turn down sweets. "Oh, are you on a diet?" "Look at you, why aren't you eating?!" And on and on. People try to make you feel bad if you aren't shoving your face full of the junk they are. Just because sweets are there DOES NOT mean you have to eat them. It should be a choice, an active choice, every time. Not an obligation. Not a reflex. Not a reaction. A choice--yes or no. And then feel confident with your choice and nobody will question you, including yourself.

Having been removed from sweets for 30 days write down different thoughts and feelings you had. Set terms and guidelines for how you want to handle sweets and sugar in your life. Do you feel like making cookies once a week is something that will add to your life or take away? Do you just want to have sweets at celebrations or only at certain celebrations? Once you set some guidelines for yourself you won't have to re-decide every time you go somewhere.

Decide how to take care of your body and good health will follow.

Eating is a 3-Part Equation

2010-03-24T09:07:00.002-07:00

If I could have a quarter for every time people have said to me, "I'm watching what I eat, so I don't understand why I'm gaining weight," I would truly be a millionaire.

What most people don't understand is that eating a a 3-part equation. It's not just what you eat, but also when and how much. The calories in/calories out equation is true, but how you burn those calories is affected by all 3 parts of this equation.

WHAT TO EAT: Obviously you want to eat healthier foods. We all know the kinds of foods we should eat. Lots of fruits and vegetables, whole grains, things that are actually food. What you don't want to eat are things that are "food products" like pop tarts and toaster scramblers. They aren't food but rather scientific creations. No thanks.

WHEN TO EAT: If you've been on RaceDay for very long you know the answer to this question. You eat only when you FEEL hungry. That tummy better let you know and not your brain looking at the clock and thinking "Oh it's time to eat." It's never time to eat unless your body tells you so. I do realize this is harder with kids because you've got lunch times and what not, but once you figure out how to eat right you can time this to be right on schedule with them. Don't be eating because you don't want to "waste" food, or because it's there, or because it looks good, or because you're bored. Only eat when you feel hungry. That's it.

HOW MUCH TO EAT: Portion sizes have been highly distorted in this country of ours. We have fast food restaurants trying to make us feel like we have to super size everything to get a good value. Even stores like Costco are distorting our perceptions of how much is enough. There is only one meter that can truly tell us how much is the right amount for us and for our activity level for the day and that is our own body. How much should you eat? Only until you no longer feel hungry. This means that some days you may eat 2 sandwiches at lunch and other days you may only eat 1/2 a sandwich. Our activity levels, hormone levels, stress levels, etc. all play a part in the equation of how much we need and our body can tell us. If you have in your mind how much you should eat, you may very well over eat or under eat. You have to listen to what you body says. (not your tongue--your body)

If you can get this 3-part equation down--what, when and how much--you are well on your way to establishing healthy eating habits for life.

After Dinner Plans?

2010-03-15T19:58:00.002-07:00

Do you ever get stuck in the mode where you are just eating because you're just....well, just because? You finish your meal and you're no longer hungry, but you just feel like you want to keep eating for some reason? Sometimes it's hard to pull yourself out of this place and it's where a lot of overeating happens.

One of the best ways to get past this is to have plans for after dinner, or whatever meal it is. Have a plan to read a book, start a project, clean a closet, visit a friend, go for a walk, check your email, etc. immediately following your meal. Have it be something you are looking forward to. Once you can pull yourself away from the table and get lost in your "plans" your peckishness will go away--and you'll get a lot of stuff done!

So when you make your meal plans include your after meal plans too.

It works wonders!

Ebb and Flow

2010-03-08T20:41:00.002-07:00

So there is something you should know.

Exercise, well actually the excitement to exercise, sort of ebbs and flows....for everyone. Yes, that means me too. (gasp!)

When you are flowing it's great. You look forward to running or biking or lifting or whatever, you like to sweat, the idea of a challenge gets your heart pumping and you want to take it on.

Other times, you think,"Eh, I don't really care," and you convince yourself that you aren't really interested in being thatphysically fit, or you're fine where you're at, or sometimes you just plain don't feel like it anymore. (beware of that voice--we've talked about it before).

So what do you do when you're ebbing instead of flowing?

You find a way to keep flowing. That's what.

When you're feeling tired or frustrated with where you are at and you just want to throw your hands up in the air and quit, RESIST that temptation. Quitting never got anybody anywhere and you know you will just feel worse if you quit. Push through to the other side because the other side will come and you'll feel much better that you didn't waste so much time sliding backwards during the time you didn't "feel" like it.

So here are a few ideas of how to keep things flowing:

1. Find a race or goal that makes your heart pound and go for it. The first time I thought about doing a triathlon it made my heart race just thinking about it. I was scared and I knew that meant I should try it. I felt the same way about Ragnar Relay. The unknown is scary, but can also be exciting. When we have a goal like that it can really keep you going. Don't let the fear of failure or the unknown stop you from your next adventure. And don't let your next adventure be overcome by apathy. Lame.

2. Use your fitness. Be more active in your every day life as you clean or play with your kids or run errands or whatever. It makes life more enjoyable and then it helps you to realize that you want to be more fit for daily living. Life is fuller when it's lived off the couch! :)

3. Have fun! If you are feeling burned out at all, then at least once a week do something that you really enjoy physically. For me I love to play racquetball or tennis. I'm playing and I love that, but I'm also getting in a good workout. What do you like to do that is fun and physically challenging?

4. Get a new workout mix. Sometimes just getting new music on your iPod can help spice things up a bit. Long runs or bike rides can be such a great time to refresh your body and mind and there's nothing like a great workout mix to lift you up.

5. Take a couple days off. If you are really struggling then take a few days off. I know that may freak some of you out, but it is okay to give your body a rest now and again. Just do it with a plan. Don't say, "I'm going to take a couple days off." instead say, "I will take tuesday and wednesday off and start again on thursday." That way you know exactly when you are starting again and you won't be "taking a couple days off" for an undetermined amount of time. You have a definite plan. (this should only be an option every 3-6 months or so)

Just know that when you feel like you don't want to exercise or you want to quit, that is normal. Everyone, and I mean EVERYONE, feels that from time to time (some more than others. :) ) What makes a successfully fit person different from someone that keeps struggling is that they figure out a way to keep flowing. They address the mental and emotional challenges as well as the physical ones.

So when (not if, but when) you feel yourself ebbing instead of flowing try some of the above strategies or come up with your own. You know yourself and what will work for you. With just a little thought you can work your way out of a negative zone. Just don't give yourself over to the apathy because that will never make you happy.

Keep flowing everyone!

Sugar Free in a Sugar Coated World

2010-02-27T18:19:00.003-07:00

What would happen if you decided to go Sugar Free in this crazy candy world of ours? Well let me tell you. In the first day that you and your family decide to do it your neighbors will send over a giant rice krispy treat shaped as a Hershey kiss. Then your daughter’s friend will save a special half of his chocolate bar just for her. (so sweet). Your kind and thoughtful sister-in-law will give you the most delicious smelling loaf of Cinnamon Bread you’ve ever smelled, your other daughters’ dance teacher will line her hands with suckers, and you will have a gigantic bag of the best ever homemade chocolate chip cookies just sitting in your cupboard from the day before you decided to go sugar free. (Theoretically speaking of course. J )

Whoa.

That’s a lot of sugar.

When I was growing up and I wanted a snack my mother gave me raisins, or on a great day I’d get some coconut. When my mom was growing up she lived off of tuna fish, bread and milk, and a little piece of hard candy once every other month or so was a treasure. When her mother was growing up it was through the great depression and I’m sure she was happy to eat shoe leather.

So why do we think we need “something sweet” every day? Like we might die without it. I’m not pointing the finger. I’m just as guilty as the next person. However as I start to open my eyes more and more it is becoming quite apparent that the overabundance of food in our society, specifically sweets, is out of control and it is going to kill us. Strike that—it IS killing us.

As I sat waiting for my daughters to finish dance today I watched at least 15-20 different dancers come in and out, sit on the carpet in front of me and…eat. What were they eating? Here’s a good list for you: ice cream cones, Funyuns, M & M’s, French fries, donuts, candy bars and, oh good, Gatorade. Not kidding. It made my stomach turn just watching them. There was not a single piece of fruit or anything even remotely resembling a vegetable (no, French fries don’t count) anywhere. And these were dancers who are supposedly more healthy than your average person.

It definitely made me wonder what has happened to our society and how this is impacting our children. Copious amounts of sugar cannot be good. We all know that, and yet, what are we doing about it? Do we really think fruit snacks are a good, healthy alternative? Please. And yet I feel unarmed if I don’t have fruit snacks in my purse to pull out and appease the troops if I’m in a bind. I’m sorry, since when is bribing children with food, especially sweets, ever a good idea? I’m totally disgusting myself here.

Cookies, candy, delicious treats and other sundry foods have become our solution for everything. My neighbor is sick. Bake her a cake! My neighbor just had a baby. Bake her a cake! My neighbor’s father just died. Bake her a cake! My neighbor is really stressed out right now. Bake her a cake!

And what do we do with our kids? You got a great report card? Great, let’s go out for ice cream! You did your chores so well. Great, pick some candy out of the prize bowl! You ate two bites of your meal? Great, you can have 5 cookies for dessert! You want to have some special one on one time with Mom? Great, let’s go for brownie sundaes!

Have we become so uncreative that sweets are the only way we know how to show someone that we care about them? Have we become so uncreative that food is the only way for us to motivate or have fun? Have we become so uncreative that food is what we turn to when we’re happy, sad, bored, excited, frustrated, stressed, angry, depressed, etc?

What is the deal?!

Sweets and other unhealthy foods aren’t the solution—they are the problem. Food isn’t meant for any of these purposes. It is an avoidance of real issues which prevents us from dealing with real emotions and developing real relationships because we aren’t really thinking about anyone else. We all have needs, physical and emotional, and they aren’t solved by cakes or cookies. I hate to say this, but Betty Crocker has led us astray. There is no such thing as comfort foods. You will inevitably have to deal with how “uncomfortable” they have left you.

Now, I have personally never been much of a fan for limiting food options. I firmly believe that you can enjoy every food out there in appropriate amounts. However, what I feel like our society has lost sight of is what’s appropriate. Including me. I don’t think many of us realize just how much sugar is involved in our daily lives and it’s time to change that.

The “No Sugar Baby” Challenge is a time to re-evaluate and maybe a chance for some detox, too. J As you go throughout these next 30 days notice how much sugar is around you, available to you even when you aren’t buying it or bringing it into your home. Notice how often it is offered to your children—stores, friends, schools, extra curricular activities, etc. I think you might be surprised at just how much it is. Allow yourself to be disgusted by this because really, it is disgusting. As you evaluate this you can come up with what you think is appropriate amounts of sugar for you and for your family.

We live in a society of excess in every way. It is our job to put that excess in its place. What we eat can no longer be a passive decision, but rather an active choice.

No Sugar BABY!!!!

Can you do it?

“No Sugar Baby” Challenge

CHALLENGE: For 30 days you don’t eat any sugar. This means no cookies, cakes, ice cream, candy, donuts, soda, slushies, brownies, GIANT muffins from Costco or other kinds of muffins you are trying to pretend aren’t like cake but are. You know what falls into this category, so don’t try and trick yourself into finding a loophole. There are no loopholes because you know.If you really don’t know you can ask in the forum and I’ll tell you.

EXTREME CHALLENGE: Don’t bring any sugar into your home and get your family to do the “No Sugar Baby” Challenge with you.

Recognizing Excuses--RANT

2010-02-22T21:41:00.005-07:00

Okay, I'm warning you right now, this is a rant. Haven't done one for awhile, so big breath, here it goes.

I have had it with excuses.

If someone gains weight and it is followed by any of these phrases:

"I've been out of town."

"I went on vacation."

"My kids were sick."
"I've been sick."
"Things have just been crazy."

"It's the holidays."
"I had to go to a wedding/baby shower/graduation party, etc. etc. etc."

"I'm just so busy."

"We've had company in town."

Etc.

...I think I might scream.

None of those, not one, is a reason to gain weight.

Those are all things that will continue to happen throughout the rest of your life. If you are waiting for the perfect time of life when none of those things are going to happen you will need to box yourself up into a little room and never leave, because that is the only way those things might not happen.

This is life.

So if those things are going to continue to happen, how do you deal with it?

Well, you first start by not accepting them as an excuse to gain weight. There simply are NO EXCUSES.

Each person on RaceDay that has completed Consistency Club knows what it is like to face something with "No Excuses." I think just about everyone that is in Consistency Club got sick at some point during the process and they were not about to quit before making it. They pushed through because they would not accept anything as an excuse. They also took it to the next step....

The next step is to DECIDE to have no excuses. You're in the drivers seat inside that body of yours. It is up to you to either accept, or not accept, weight gain on vacation as something that "just happens". I'm here to tell you it isn't. I don't worry that I'm going to gain 5 pounds on vacation because I am the same person there as I am at home. I have the same ability to listen to my body, choose healthy foods, and be active as I do at home. When I'm sick or my children are sick it doesn't make any sense that I should eat 3000 extra calories a day because I feel bad...that would just make me feel worse.

All these ideas in your head that weight loss or weight gain are situational are exactly that...ideas in your head. Don't buy into it.

You decide the direction of your health no matter where you're at.

No excuses.

Phew, okay I feel better now. :)

**FYI: The inspiration for this rant was from someone who isn't on RaceDay.

No Shortcuts

2010-02-16T20:26:00.005-07:00

We live in a world where shortcuts and getting "something for nothing" are like second nature to us. Our computers are full of "shortcuts". We want to find shortcuts whenever we get directions anywhere. We LIVE for shortcuts. This is a problem.

So many of us are trying to figure out ways to side-step doing the real work that needs to be done in an effort to save "time". But unfortunately, all these shortcut methods that are so "time saving" start to seep into other parts of our life and before long we are trying to shortcut our emotional problems as well. However, when you try to shortcut emotions they multiply. They start to drain you physically and emotionally. You constantly feel tired. And you haven't saved any time at all...you're losing it by the minute because you're exhausted and unhappy and you can't keep up with life. You can't keep up the show anymore.

We all know when we are trying to shortcut our way around things physically (HCG, other fad diets, less exercise, starving ourselves then bingeing, etc), but I think the harder thing to recognize is when we try to take shortcuts emotionally.

The following is an excerpt from Stephen R. Covey, Spiritual Roots of Human Relations:

"We live in a shortcut world. Cities and human organizations are built apart from nature and are often goverened by artificial, rather than natural, law. Can you imagine a farmer "cramming" in the fall to bring forth the harvest, as students have done, and still do, to pass examinations? Can you imagine a mile-runner "pretending" speed and endurance, or a concert pianist "putting on the appearance" of skill and proficiency? Obviously there is no shortcut, no "something for nothing," in farming or in developing a physical skill.

Yet when it comes to internal emotional and spiritual growth, we often apply the shortcut lessons of an artificial social world where we cram and pretend, get by on appearances or glib tongues, and literally think we do get something for nothing."

It's simply untrue. You can never get something for nothing because there are basic laws by which our universe operates and you will pay for it in some way, some day. The best answer is to deal with things head on. Do the real work now. Don't put it off for later. Physically and emotionally face up to what is there. While it may seem scary you will experience growth, happiness, and joy you didn't know was possible.

So take the long road, the one you haven't taken before.

It's not scary, it's beautiful.

Day 86: Eye of the Tiger

2010-02-06T21:36:00.002-07:00

Who doesn’t love Rocky? I mean, how can you not?

My brother and I grew up listening to Eye of the Tiger and thinking we were awesome. As a kid I liked the song because I just thought the sound was cool and made great background music for a guy getting in shape during a montage scene. But listening to it now brings a whole new meaning to me.

As we get older we start to discount what we can do. We lose sight of what we want to do. We let go of it because it’s too much work, or we think we don’t have time and we convince ourselves we don’t really want it that much anyway. You know what “it” is for you.

This is where my favorite part of the song comes in.

It says:

So many times, it happens too fast

You change your passion for glory

Don't lose your grip on the dreams of the past

You must fight just to keep them alive

A lot of times the challenge isn’t in achieving our goals, it’s in remembering what they are and that we really want them. Fighting against the apathy. Not letting go of your dreams because it seems too hard to get there. We don’t even get to try to achieve our goals because we’ve already written ourselves off.

How often do we “change our passion for glory” because it’s easier to change what we want than to change what we do?

We all have fitness goals. It is so easy to “change your passion for glory” or “lose your grip on the dreams of the past” when thinking about your fitness goals. But I am telling you right now they are attainable. Everything you want to do is within you to do.

Now fight to keep it alive and you will be shocked to see what happens.

Day 78: A Cumulative Process

2010-01-30T20:59:00.002-07:00

I always try to remind my clients that training is a “cumulative process”. It is hard to see all the great effects exercise has on your body (and mind for that matter).

The other day I was playing around with my heart rate monitor and realized it has a “files” section that tracks all the days exercised, hours exercised, and calories burned that I have logged since I got it. I was amazed to see I had exercised 90 days for a total of 110 hours (over 4 ½ days of pure exercise) and burned nearly 35,000 calories. 35,000 calories!!!! Oh my gosh. That is 35,000 extra calories that would be stuck to me if I hadn’t exercised. Yuck.

Sometimes it is hard to see what we are doing. It’s hard to chart our progress from day to day. But when you recognize this is a cumulative process that isn’t just burning calories, but also building muscle, strengthening bones, and increasing aerobic capacities each and every day, you can’t even begin to imagine the positive effects this has on your health…muscles, bones, heart, etc.

Every day counts in this process.

Which direction are you going today?

Day 71: Set Backs

2010-01-25T10:18:00.002-07:00

Just so you know, set backs happen to everyone in training and weight loss.

Everyone.

They are the real test.

When you have an injury, or you get sick, or you go on vacation and your workout schedule is messed up and your eating patterns are in disarray, what do you do?

Many of us like to use these times as excuses…but we all know that’s exactly what they are. Just excuses.

If you’re sick or injured or on vacation, with a little planning you can still eat healthy.

With injuries and on vacations you can still find ways to workout. My sister who has been suffering from plantar fasciitis and can barely use her feet is the perfect example of someone who is determined to keep going, no matter what. She has continued to exercise and lose weight through resistance training and biking. How many people would say in her situation, "Well, I can't really do anything because I can't use my feet." ? She doesn't let it stop her. In fact, I think it makes her more determined.

Most injuries only limit certain aspects of your training...some form of exercise is still possible for almost everyone.

Instead of deciding to use a set back as an excuse, look at it as an opportunity to focus on other aspects of your health or training.

Lance Armstrong broke his collarbone a few months before the Tour de France, but he didn’t let it stop him…it just made his story all that much more amazing.

Set backs can make you stronger…if you let them.

Day 64: 25 Things That Jerky Voice In You Head Might Say…..

2010-01-16T19:40:00.003-07:00

1. Tomorrow is a better day to start.

2. I could do it if I wanted to.

3. I don’t really care.

4. It doesn’t matter to me that much.

5. Missing one day is no big deal.

6. My head/knee/ankle/shoulder/earlobe hurts.

7. My body needs a break.

8. I’m not like her/him.

9. I don’t want to be tired today.

10. I’ve been doing really well, so……

11. Today is different because…..

12. I need the extra sleep.

13. When things settle down, I’ll get back on track.

14. Well I already screwed up today so I might as well enjoy it.

15. I can’t.

16. I shouldn’t.

17. I won’t.

18. I don’t want to.

19. This isn’t working.

20. Why should I even try?

21. I’m not in the mood.

22. I’m too sore.

23. I’m too old/fat/weak/scared/etc.

24. I can’t change now.

25. But….

Day 57: So What

2010-01-09T20:52:00.002-07:00

The other day I read an article about a man who wanted to be a Navy Seal so badly that he lost 100 pounds in 2 months on his own. After returning home from service he wanted to do something to help raise money for the children of fallen soldiers. He found ultra-marathons and decided that was just the thing.

He called the sponsors for Badwater, a 135 mile race through Death Valley, and asked if he could do the race. They said maybe, but only if he completed a few before that race. Two weeks later he finished his first ultra marathon, 100 miles. He broke nearly every bone in his feet and suffered kidney failure. But he woke up the next day happy to be alive and two weeks later ran in another one. Six months after that he raced in Badwater and finished 5^th. When talking about pain he basically said, “So what. It’s just pain.”

Okay, so this guy is some sort of incredible hulk (and slightly crazy), I agree, and I’m not suggesting we all run out to sign up for an ultra-marathon. Definitely not. But what I do suggest is using the words “So what?” the next time you want to give up because it hurts. When you’re running or lifting or biking or whatever and your lungs are burning and your muscles are shaking you let your mind tell you “So what. I can finish what I set out to do and just because it hurts doesn’t mean I’m going to stop.”

You don’t want to work out today?

So what.

Consistency Club Shirts

2010-01-04T21:33:00.002-07:00

New Year.

New Shirts.

I thought I'd introduce you to the new Consistency Club shirts.

FRONT:

BACK:
Hope you like them!

Day 51: You Ain’t Got No Satisfaction!

2010-01-02T20:03:00.002-07:00

Have you ever had that feeling like, “Mmmmm, I just want to eat something but I don’t know what it is.” ? And then you proceed to eat about 20 things, none of them brining you any satisfaction and each choice less healthy than the last. Then, not only are you not satisfied, but you feel disgusting?

Here’s the deal. You’re not hungry. You are trying to satisfy some other emotion with food. Maybe you are bored. Perhaps you are procrastinating doing something you should be doing (ah-hem…so guilty of that one). Maybe you are upset or tired or sad. Whatever it is, you are trying to satisfy it with food and it will NEVER work and you will inevitably feel worse when you are done.

What to do? When you are feeling like that analyze yourself before you put anything in your mouth. Those feelings are the start of a binge. Stop the binge before you start. Remember, we only eat when we feel hungry anyway. You will feel so much better facing the emotion head on and dealing with it. (And you’ll avoid gaining weight in the process!)

Day 43: Why Do I Even Try?

2009-12-26T21:13:00.003-07:00

Have you ever exercised, done your best to eat well and tried to make changes in your life only to lose a little weight, stay the same, or even worse…..actually GAIN weight?

This is probably one of the most frustrating things that can happen to us and often times it can send us spiraling and heading in the opposite direction of where we need to be going.

The next time this happens (because more than likely it will happen again) or if it is happening to you right now there are several things you can do.

FIRST: Realize you are not alone. You are not the first person this has happened to. In fact, I would say nearly everyone has had this happen at one time or another. You’re not different or abnormal or weird. Take comfort in knowing you’ve got company.

SECOND: Remind yourself it is a process. Sometimes we get so used to expecting quick or almost immediate results. We don’t have the patience to wait for the work to pay off. One month, two months, 6 months are not that long in a weight loss process. Give yourself time.

THIRD: Re-evaluate what you are doing. Maybe there is something more you can do. Sometimes we aren’t as honest with ourselves as we should be. Commit yourself to being 100% honest with yourself when you evaluate. You can’t trick your body into losing weight or making gains in training.

FOURTH: Remind yourself of your goals. Why are you doing this? What is most important to you? Believe you can achieve them. Don’t change them or try to convince yourself that they aren’t really your goals anymore. You set them for a reason, so don’t cop out. :)

FIFTH: Stay consistent. Consistency is the key, so don’t allow yourself to go down any “It doesn’t matter anyway” shame spirals. Stay on course with your eating and exercise and it will pay off.

Why do you even try?

Because it’s worth it.

Day 36: Moses

2009-12-21T04:53:00.004-07:00

You know that story about Moses in the Old Testament? The one where the children of Israel are all sick and dying and he tells them that all they have to do is look at his staff and they will be saved? Just look. But because that seems way too easy and stupid many of them don’t do it and they die.

Sometimes I feel like Moses. (Is that sacrilegious?)

Listen. The diet and supplementation industry is a multi-billion dollar a year industry. Multi-BILLION! That’s a lot of money people. We are dumping money at these industries in buckets looking for ways to get “healthier” and guess what, we are fatter and much less healthy as a nation than we have EVER been.

There’s got to be a way, right? This person tells me I should focus on not eating carbs. But these people say I should focus on eating a lot of proteins. Over here it’s all about fat. Oh, and don’t forget all those anti-oxidents that people can’t seem to get enough of. It’s such a cool word we should probably pay attention to it, right?

If we’re spending so much money on the diet and supplementation industry, then why are we getting fatter and more unhealthy?

Well, to put it quite simply, because it’s crap. I know that’s not the most eloquent way to put it, but there it is.

You do not need a degree in nutrition or a minor in science to know what you should eat. You should eat food. The stuff that grows on trees and comes out of the ground is your best bet. After that, the less processed a food is, the better. Look for whole foods and make them the majority of what you eat.

That’s it.

Now here’s where I feel like Moses. Everyone is blinking at me. Dumbfounded. She can’t be serious. Oh, but I am. All you have to do is “look”. But this study says this and what about this? Shouldn’t we worry about this or focus on this?

No.

Eat food.* Until you are no longer hungry. When you get hungry, hopefully 2-3 hours later if you ate the right amount before, eat again until you are no longer hungry.

But Dixie, we want something HARD. We need restrictions. Tell us what we can’t eat. Please!

You can eat what you want, just don’t eat too much. Only eat until you are no longer hungry and it would be best to eat whole foods as often as you can. If you really want a restriction, how’s this….cut back on the junk food or cut it out for awhile if you are trying to lose a lot of weight. Just listen to your body while you eat.

I know this is a really hard concept to grasp in this day and age. We are bombarded hundreds of times a day about our diet and supplements. We have been convinced by these industries that they are necessary. We feel like we need to worry about this. We think we’ve got to break down every food to its micro and macro-nutrients before we consume it. Stop this. You shouldn’t be freaking out every time you eat.

Remember, food is fuel for your body. When you stop focusing so much on all the hoopla out there you can actually start thinking about what would fuel your body best.

I don’t think Moses ever counted carbs or took a supplement in his life and I think he was just fine.

*For more on this you can read Michael Pollan’s books The Omnivore’s Dilemma and In Defense of Food.

Dixie Dixon is the founder of RaceDay Training, an online training community that provides daily workouts and community support to help you realize what you can acheive. She believes that we are all happier when we are active and healthy but understands that sometimes it's hard to know where to start or how to find the motivation. She has developed RaceDay Training for this very reason. To find out more visit her website atwww.RaceDayTraining.com and sign up for your free 10 day trial today.

Day 29: Finding Time

2009-12-12T22:41:00.003-07:00

So many times I am greeted with the words, “I just don’t have time to exercise.”

Ahhhh, that familiar phrase.

Sure we all may have a day here and there where there is practically no time from sun up to sun down, but they are individual and few and far between. At least they should be. If it truly is your “norm” to not have time then you need to re-evaluate your life and decide what should stay and what should go because exercise needs to be a daily part of life.

Exercise isn’t something you try to find time for, it’s something you MAKE time for. And you will find, in the making of time for exercise, you will have more balance and efficiency in your life than you ever did when you didn’t have time for it.

Grab a pen and paper right now. No really, grab it.

Write out your training schedule for the rest of the week. This is easy because you don’t have to figure out WHAT you’re doing since I take care of that for you. All you have to do is figure out WHEN you are going to do it.

A common mistake we all make is saying, “Well, I’m not exactly sure when I can exercise because this might happen and this might happen, and I might need to do this.”

Well sure, a lot of things might happen, but we can’t plan our life like that. Take all the might’s out of your planning. The only things that remain are the definites. The definites are the things you cannot change—appointments, work, etc.

Now schedule your training sessions among the definites. It is now an appointment with yourself that you need to keep. When we schedule workouts, we get them done. When we leave it up to chance, it will never happen.

Never miss an appointment with yourself!

We are all given the same 24 hours each day, what will you choose to do with yours?

Dixie Dixon is the founder of RaceDay Training, an online training community that provides daily workouts and community support to help you realize what you can acheive. She believes that we are all happier when we are active and healthy but understands that sometimes it's hard to know where to start or how to find the motivation. She has developed RaceDay Training for this very reason. To find out more visit her website at www.RaceDayTraining.com and sign up for your free 10 day trial today.

Day 22: F-E-A-R

2009-12-07T06:55:00.004-07:00

I think fear is the worst four-letter word there is.

It is a word that controls most of us WAY too often.

It’s limiting. It’s damning. It’s destructive.

When it comes to training and exercise I believe the two most common forms of fear are : fear of the unknown and fear of failure.

Why do we allow these fears to stop us from accomplishing what we really want?

My oldest daughter is only six and she is already very plagued with fear. This summer she did swim team and every day we drove there she would tell me her stomach hurt and that she didn’t want to go. I knew it was because she was afraid of failure and the unknown…”What are they going to make us swim today? What if I can’t do it? What if my coach gets mad at me? Etc.” She would get herself so worked up only to find that once she got in the water and was actually doing the work, it was fine. And she liked it. Was it hard work? Yes. Was it scary or impossible? No. Was all the fear and worry on the way there unnecessary? Absolutely.

She has now started dance and gymnastics, which she loves, and has a similar feeling in her tummy. We talked about it and now, while she isn’t able to get rid of the feeling at this point, she is at least able to recognize what it is and not allow it to discourage her from doing what she really wants to do.

The more we give in to those fears, the more power they have over us. Every time we think, “I don’t want to do that workout or that race. I could never do that. What if it hurts? What if I can’t do it? What if so-and-so is better/faster than me?” and we decide not to do it, we have just made that fear bigger. We give the fear power and we get weaker.

The only way to conquer fears is to face them, head on. Pretty soon we realize there wasn’t anything to be afraid of and we wasted all kinds of energy being afraid.

Put all the energy you have from fear into your workouts, your goals, your life. Whatever your fear is, take it on.

The sooner the better.

I betcha you’ll win!

Dixie Dixon is the founder of RaceDay Training, an online training community that provides daily workouts and community support to help you realize what you can acheive. She believes that we are all happier when we are active and healthy but understands that sometimes it's hard to know where to start or how to find the motivation. She has developed RaceDay Training for this very reason. To find out more visit her website at www.RaceDayTraining.com and sign up for your free 10 day trial today.

Day 16: Get Hungry

2009-11-30T20:45:00.004-07:00

I went to lunch with a friend once, right after high school, and I remember her saying to me, “Why do we pay to make ourselves sick?” She was referring to the fact that when we go out to eat we usually walk out of there in pain because we ate so much.

I have reflected on that statement ever since. It hit me pretty hard and I realized how ridiculous it was for us to do that. And I was guilty of it too! “But it tastes so good!” I would think to myself, and then as I was waddling out of the restaurant with a stomachache I would think, “Why did I do that? It was definitely not worth feeling this way.”

Eating because we are hungry or because our body needs nutrients are no longer the main reasons American’s eat. Many times (probably most of the time) we don’t even wait until we are hungry to eat. There is food in front of us, or it’s lunchtime, so we just eat.

Don’t.

If you are not hungry, there is no need for you to eat. Your body will let you know when it needs to be re-fueled. The “empty” light will go off and you will feel it. Allow yourself to feel hungry, but as soon as you do feel hungry, eat. You should never be on a diet where you feel like you are starving yourself.

If you have been trying to eat until you are no longer hungry, a good way to know if you are doing it correctly is if you are hungry again in 2-3 hours from the last time you ate. Then you can eat again until you are no longer hungry.

When you eat this way, every meal leaves you feeling light and energetic. You won’t feel like you need a nap after eating. You will be refreshed, re-energized and ready to get on with your day. You will have to pay close attention to how you are feeling. This is a new habit you are trying to establish, there is a learning curve in figuring out how to listen to your body.

Remember to eat slowly and evaluate while you are eating. Then use that one moment to make the right choice.

Overeating is never worth it.

Dixie Dixon is the founder of RaceDay Training, an online training community that provides daily workouts and community support to help you realize what you can acheive. She believes that we are all happier when we are active and healthy but understands that sometimes it's hard to know where to start or how to find the motivation. She has developed RaceDay Training for this very reason. To find out more visit her website at www.RaceDayTraining.com and sign up for your free 10 day trial today.

Day 9: Quitting

2009-11-23T20:54:00.002-07:00

Has it happened to you yet? The day you try to convince yourself that you didn't really want it that much anyway. The day you say "It's just not worth it." The day you say that goals are overrated and other things are more important. The day you try to mentally be okay with where you are at even though you know you aren't? The day you want to... quit?

Just remember that the day you want to quit will ALWAYS be followed by the day you wish you hadn't.

You never want to experience that day.

Dixie Dixon is the founder of RaceDay Training, an online training community that provides daily workouts and community support to help you realize what you can acheive. She believes that we are all happier when we are active and healthy but understands that sometimes it's hard to know where to start or how to find the motivation. She has developed RaceDay Training for this very reason. To find out more visit her website at www.RaceDayTraining.com and sign up for your free 10 day trial today.

Day 8: How to Eat

2009-11-23T04:38:00.005-07:00

Wanna know a secret?

I mean a real secret that can help you facilitate real change. Yes? Then keep reading.

For some reason we all think we need to finish what is on our plate or eat until we are “full”. Inevitably we end up feeling bloated and disgusting, which is the complete opposite feeling you should have after eating a meal.

Food is fuel for our bodies that is supposed to replenish and energize us. But in America we make two really big mistakes with our eating that takes mealtime from a pleasant experience to a death sentence. The first mistake is what we eat and the second mistake, which is what I want to address now, is how much we eat.

Portion sizes in the American diet are out of control. You've heard this before, it's not news to you. But what do we do about it? Nobody wants to “waste” food, or we feel like we are getting a better deal if we get a lot more food for our buck. Or we just keep eating because something tastes so good. Somewhere along the line we have become gluttons that no longer listen to our bodies while we eat. And trust me, our bodies are definitely trying to tell us something.

One of the biggest secrets to weight loss and a healthy life is eating until you are no longer hungry. Not until you are full. Not until your food is gone. You only eat until you are NO LONGER HUNGRY.

This is a hard concept for people to grasp. “How do I know when I am no longer hungry?” Well, how do you know when you’re hungry? We listen to our bodies then because they speak a little louder. Your body is still speaking to let you know it is no longer hungry, it just doesn’t talk as loud because we have learned how to tune it out for so long.

For the next 5 days, every time you eat stop and evaluate how you feel after the first four bites. Do you still actually feel hungry? Do you feel satisfied? Do you feel full? Depending on how you feel, decide if you will proceed with your meal or stop.

It is an interesting experiment to actually listen to your body while eating. If you do proceed to eat, chew slowly and evaluate after every bite how you feel. As soon as you no longer feel hungry, stop eating.

This is the one moment that will make or break you—one moment. If you can be strong enough in this ONE MOMENT to throw away/put away the rest of your food, you will win the battle. And if you can win the battles, you will win the war. Don’t think about how it tastes or if there is “just a little bit left”…the only thing you pay attention to is if you are still hungry.

It only takes one moment to decide…

Dixie Dixon is the founder of RaceDay Training, an online training community that provides daily workouts and community support to help you realize what you can acheive. She believes that we are all happier when we are active and healthy but understands that sometimes it's hard to know where to start or how to find the motivation. She has developed RaceDay Training for this very reason. To find out more visit her website at www.RaceDayTraining.com and sign up for your free 10 day trial today.

DAY 2: Frame of Mind

2009-11-16T20:59:00.005-07:00

For many of us, weight has been a struggle for a good portion of our lives. No matter what we try it seems to creep back up on us. How can we possibly be successful at reaching and maintaining a healthy weight and lifestyle?

Before you do anything, the first change you make needs to be in your head. Paradigms need to shift.

A common way of thinking, especially among those who struggle with weight is: If I could just get to this weight, I’ll be happy. Or, I’ll just jump-start my weight loss with this extreme diet. Or, I’ll workout hard for X amount of time and by then I should be at my goal.

If any of these thoughts have bounced around in your head listen, and listen closely. Exercise needs to be a daily part of your life no matter what size you are.

The idea that “skinny people” don’t need to exercise is very false. The idea that you can stop exercising or eating healthy once you achieve a certain weight is also a dangerous thought that will undoubtedly lead you right back to where you started.

Like brushing your teeth, exercise needs to become a daily part of your routine. You don’t think, “Hmmmm, should I brush my teeth today?” (and if you do, yikes!) Likewise you should not wonder if you should exercise today. It is something you do for at least 30 minutes, five to six days a week.

There are no shortcuts, no quick-fixes, no free rides to a healthy life. It is up to you to create a healthy life. The good news is you have all the keys to do that inside of you and RaceDay Training to help you find them. You are stronger than you think.

Yes you are.

You should know that as you start this 90-Day Challenge, as with anything you start that is worth it, there will be a lot of emotional phases you go through. I find that if people know what they are fighting against they will be a lot more likely to succeed, so let me sound the warning now. There are five stages you will likely go through, physically and emotionally, so be aware of them and recognize them for what they are—stages that will pass.

1. 1. The Honeymoon—during this stage you will be excited. You’ve started something, you’re actually doing it and you feel good about that. You're probably here now. For some people this may last for a few days or weeks, for others it may only last one day, but before long, no matter who you are, you will come to the next stage…

2. 2. Disenchantment—during this stage you will tell yourself maybe it isn’t quite worth all the hard work you are putting in. You don’t really want to reach your goals that much. You may tell yourself things like, “I don’t really care that much.” Or, “This doesn’t matter as much to me anymore, I know I can do it.” Lies and deception! Never believe the voice in your head that tries to promote failure. Since you did some exercise during the Honeymoon phase or have been in shape before we try to convince ourselves that it proved we can do it and that we’re okay with knowing we can. Don’t be fooled by this. The only way to prove you can do it is to do it. Your goals do still matter, that’s why you set them. If they were easy to achieve they wouldn’t be worth achieving. This is a hard stage to fight through, but fight through you must. You can make it last as long or as short as you’d like…it’s all up to how you choose to think. Which may take you to the next stage….

3. 3. Hostility or Anger—during this stage you may be angry that you have to keep exercising. Maybe you’re angry that you’ve let yourself go so that you have to work so hard to get back in shape. Maybe you are angry that exercise exists at all. Perhaps the most common frustration during this period is that you haven’t gotten the results you want. You haven’t lost as much weight, gotten as strong, feel as good, etc. as you think you should by this point. So again that voice might say, “This isn’t worth it. It’s not even working.” Maybe you're even afraid that all this work will amount to nothing. You may continue to push through the workouts begrudgingly, which is fine, but the sooner you let go of the anger (and the fear) the better. It is working and as you continue on you will make it to the next stage which is….

4. 4. Understanding—during this stage you will come to realize that exercise actually makes you feel really good. You’ll start to realize why it should be part of your every day life and that thinking you can do it and actually doing it are two very different things. You will realize there are many other ways to measure progress and success besides weight loss. Before long you will be onto the final stage…

5. 5. Acceptance—during this stage you will realize that exercise is just a part of life. You will be grateful for it and you will stop questioning whether or not you are going to do it. This is a great place to be.

Just because you know about all the stages now doesn't mean that you can skip them or logic your way around them. They will come. You will feel them emotionally, and that is okay. Just fight when you need to fight and know that it is one of the stages you are fighting against.

The different stages can cycle back into your life if you aren’t careful. When you have a hard day training or you feel like you’ve taken a backwards step you can suddenly feel disenchanted again or angry. Just remember that exercise and training is a process. There is an ebb and flow to it that is very natural. All you need to do is just keep going. Be consistent. Your main job is to fight against that voice in your head that tells you to stop. As long as you’ve got that down, you’ll amaze yourself and everyone around you.

Do this 90-Day Challenge all the way.

It does matter and you know it.

Dixie Dixon is the founder of RaceDay Training, an online training community that provides daily workouts and community support to help you realize what you can acheive. She believes that we are all happier when we are active and healthy but understands that sometimes it's hard to know where to start or how to find the motivation. She has developed RaceDay Training for this very reason. To find out more visit her website at www.RaceDayTraining.com and sign up for your free 10 day trial today.

Halloween Bash Triathlon--Race Recap

2009-10-31T12:51:00.011-07:00

So you wanna know?

I got 1st in my age group (out of 19). 5th overall (not sure how many people total).

Don't be too impressed, it was a pretty small triathlon and I think there were a lot of first timers. But it was fun to get first nonetheless.

They did a staggered start for the swim, sending people every 10 seconds, starting with the people who have the fastest swim splits.

They determine who has the fastest swim split by what you entered when you signed up.

I was a little horrified to find that I was NUMBER ONE. Eek. I knew I must have entered something wrong.

It's really embarrassing to have number one when you are doing a staggered pool start because everyone has to make a comment when they see it. "Oh, you're number one huh? You must be fast." "Wow. Number one. Nice." and on and on.

To each of these comments I would have to say, "Ummm, no. It's a mistake. I think I entered something wrong."

So we get up to start the swim and number two is a guy who is about 6' 5"--gigantic! He apparently swam in college and did Olympic time trials. The first words out of my mouth to him were: "I'm not going first. You are."

He didn't argue.

I ended up going 3rd, right after a woman who looked anorexic but muscular, and that was fine. I got passed by two guys, but that was it.

They made us wait on deck for about 40 minutes just waiting to start the swim because they had some issues with the kid triathlon, but nobody told us that. So we all stood there anxiously awaiting the start....for 40 minutes!!! That's a long time to think, "Okay, we're just about to start." and to have butterflies in your tummy. Not to mention it was FREEZING!!!

When we finally started I was hungry and thirsty and distracted. But off we went.

I was a sprint swimmer in high school. My specialty was 50 yd and 100 yd freestyle. So when I start a race in a pool I immediately revert back to "sprint mode". Not a good thing when you're swimming a 350 meter swim. By about 150 meters I thought, "Oops, started too strong." It was about that time that the two guys passed me. I dragged a bit, but still finished okay on the swim. 5:44 was my time including the run to the transition area.

Then I was off on my bike. Still the second girl out after anorexic lady. I usually bike in a higher gear so it takes more effort to get the pedals around, but I cover more ground with each revolution. I decided to try a lower gear this time so I was spinning faster, thus exerting less energy, but not getting as much ground covered with each revolution. I liked it. The bike was 2 x 6 mile loops and by the second loop I was feeling stronger and stronger. I passed several men and only a few passed me. No women passed me at all. That has never happened to me before. That was my most happy part of the race.

I came in strong from the bike and was told I was the first girl in (but I knew this wasn't true because you-know-who was in front of me). So I was the second girl in really. This got me excited and I took off on my run but my legs were really aching at this point. I didn't sleep at all the night before because we had to wake up at 4 am to get out to the race and I was so afraid my alarm wasn't going to go off. So I woke up at least once every hour and my head and legs ached before even starting the race. It was fine once I started racing, but hitting the run I felt it again. I could tell I was dragging on the run, but not horribly bad. I can push hard on a treadmill because I will allow it to push me, but I do have a lot harder time pushing myself in runs outside. I've started to work on this some, but my outside training time is very limited so I still have a lot of work to do. I finished strong, kicking at the end because I could see my husband and kids at the finish line and I wanted to sprint it out for them.

It was a fun day and cool to be able to say I got first! I was reminded again of why I started RaceDay Training. Being part of an event like this is exciting and inspiring for anyone that does it. No matter what place you come in, you feel a major sense of accomplishment just crossing the finish line. People are so friendly and encouraging to each other and you can't help but have fun. So what are you waiting for? Pick a race and register! :)

Testimonials

2009-09-19T13:43:00.007-07:00

I find myself looking forward to checking the website each night to see what is coming up. I get a little butterfly of excitement thinking about what I'm going to accomplish. --Diane, AZ

This was a great workout. I liked pushing myself with the running. I think running is partly psychological and I have come to figure out I can do far more than I think I can. It helps to have someone else tell me what to do and then push myself to do it. --Natalie, NY

I told Jason I was doing this and he wanted to try some of the workouts. He asked today, "Where is MY workout?" It's great. And today I was telling him my arm hurt from getting some blood work done from the needle and his reply was, "My whole body hurts from Dixie!" Be proud...you are a great trainer! --Kate, AZ

The workouts have been great, although I am STILL sore, sneezing kills and even the balls of my feet hurt. Dixie this is killing me, but I think it is just what I needed. --Lea

SIX, SIX, SIX Yes, I said it. That workout was the DEVIL!! Burned 720 calories and I'm dead. But, I did it. I'd say all by myself, but the truth is Dixie, The Biggest Loser, and my good friend Diane were a great BIG mental help too! Thanks!! --Dana, AZ

Today I did 4 sets of the lower body and found by the 4th set I was catching my breath quicker. --Sarah, AZ

I am so excited about training and look forward to the joy of completing a triathlon. There are very few things that have brought more personal satisfaction then crossing the finish line. --Eric Z., TX