Running and Powerwalking!

Running and Powerwalking!
Get fit with me!

Monday, February 1, 2016

My 21 day eating healthy program

Saturday was the last day of my eating healthy cleanse! Surprisingly it was not that hard. Every January I do a 21 day cleanse (sometimes longer) and each year, it gets easier. But more importantly, the healthy habits I learn throughout the course of the month become a lifestyle.

Strangely enough, eliminating alcohol and caffeine was not very hard.  My biggest challenge was being prepared! I am often on the go and I did not always have healthy foods with me.  I was amazed how easy it was to buy processed foods everywhere and so hard to find a healthy snack or meal! I found myself resorting to buying a piece of fruit until I returned home. It did not take long before I started keeping nuts/seeds in my purse and bringing an apple, pear or carrots with me while traveling in between clients. My water bottle soon became my best friend and I may need a new tea container! My David's Tea carry bottle has been well used and traveled. But it was well worth all the extra thought and effort. Feeling and being healthy is much more important than how good a piece of chocolate cake taste. Of course I will indulge every so often, but I've learned to listen to my body and know when to say enough is enough. I can eat my dessert but as we all know and heard a million times before, in moderation.

Stay active (and eat well!) and anything is possible!

Thursday, January 21, 2016

KONA IRONMAN, my dream come true!

I am 30 weeks away from the Lake Placid IM. I just received an updated email from the MMRF team regarding the goal set that would not only raise money for Multiple Myeloma Research Foundation – MMRF Endurance Events but that could help me reach my dream of participating in the KONA IRONMAN!!!!!!!!!  $30,000 US. Yes, I thought the same thing. YIKES! But I'm determined and will do all that I can to raise money while involving other people to be active too! I just started a Positively Active Strength Training and Stretching Class every Monday evening and will be hosting a "Winter Trekking and Boot camp" class shortly" to help raise money in honor of my Dad while engaging people to stay fit and have fun while doing so. You can help by contributing any amount that your heart desires (just click on the link below) and by staying active yourself.

support.themmrf.org/goto/donnafoster

Thank you!

Stay active and anything is possible!
Donna 


Tuesday, January 19, 2016

IRONMAN Training!

I am now in week #3 of my Lake Placid IM training. As a recap, here are my training goals for the month of January. 

Nutrition: Continue my cleanse that entails no alcohol, no caffeine, no dairy products, no processed 
                 sugars, and wild fish only. (no meat)

Fitness: Focus on developing a strong base by incorporating a minimum of 30 minutes of strength 
                 training, 3 times per week  
             Target my weaker sport to develop more strength. i.e. bike for a minimum of 30 minutes, 2 
                 times per  week
             Start to increase my cardio by running 3 times per week for a minimum of 30 minutes 
             Incorporate yoga 2-3 times per week to improve core strength, balance and flexibility
             Walk to and from my yoga studio to increase mental strength and adaptability to various 
                 weather conditions. (5km total in distance)
             Meditate every day for a minimum of 5 minutes 
             Visualize a segment of the race for 20 minutes, once a week

So far I have met most of my goals! My biggest challenge has been to meditate and visualize consistently. It is truly amazing how time flies by and how busy our lives are and how many distractions we are faced with daily.  However, meditating for 5 minutes should not be challenging. I brush my teeth every day, so why can I not take 5 minutes to re-connect my mind and body? The physical and mental benefits are way more important than sending that one last email, or taking a call that can wait a few more minutes. Therefore, my plan this week is to be more disciplined and commit to 5 minutes of  meditation, no matter what time of the day. Namaste! 

Stay active and anything is possible!
Donna 
             

Wednesday, January 13, 2016

A millionaire is made 10 bucks at a time

I am now in week 2 of my January nutrition program. So far it's been relatively good and I feel great!  I recovered quickly from the mild headaches from eliminating caffeine and I'm now used to drinking more water with lemon, a variety of herbal teas and the occasional mineral water in place of alcohol. But more importantly, my addiction to sweets have lessened! I had no idea that I could and would actually start to crave an apple instead of dark chocolate or fresh figs instead of cookies.  I feel empowered and more motivated to continue.

But I am also motivated to continue for another reason.  My husband recently sent me a very interesting article called " A millionaire is made 10 bucks at a time."   At first, I had no idea why he had sent me this article.  But as I read it, I began to relate the article to my "new nutrition program."

By eating more consciously and healthy, we are both making our own lunches and cooking dinner at home, even on the weekends.  As a result, we are both saving LOADS of money.

We are also saving loads of money by eliminating alcohol.  No longer are we taking turns going to the SAQ to pick up a bottle (or two) of our favorite Saki and/or wine. And since I gave up caffeine, I am no longer lounging around in my favorite coffee shop sipping my usual cup of cappuccino. As a result, we are saving  EVEN MORE money.

So every time I pass by our local restaurants, or think about buying lunch instead of making it at home, or crave sitting in my coffee shop with a good book and cappuccino, I think about the 10 bucks (and sometimes more)  I just saved and how much closer I am to becoming a millionaire!!!!!!

http://www.mrmoneymustache.com/2011/08/01/a-millionaire-is-made-ten-bucks-at-a-time/


Stay active and anything is possible!
Donna




Wednesday, January 6, 2016

IRONMAN TRAINING HAS BEGUN!!!!!

Lake Placid, Sunday, July 24th, 2016. That is the day I will be taking on my 3rd Full IRONMAN.  As some of you may know, I originally made the decision to wait one year before doing another IRONMAN.  But I was itching to do another one (yes, I know that sounds crazy to want to do a sport for over 12 consistent hours!) and this time I am determined to make it to KONA!!!!!  By registering with and raising enough funds for the amazing MMRF (Multiple Myeloma Research Foundation) I have a chance to earn a bib for the mother of all IRONMANS, KONA!!!!

http://www.ironman.com/triathlon/news/ironman-world-championship.aspx#axzz3wUQ3ZKFR

As I embark on my journey to Lake Placid, starting tomorrow, I will be posting my training on a weekly basis. I will also share with you my nutrition plan and all the ups and downs that come with training for an endurance sport.

I hope you will enjoy hearing about my journey and maybe you'll be inspired to do portions of the training on your own and/or apply some of my nutrition tips for yourself!  You can also help fulfill my dream to participate in the KONA IRONMAN by donating whatever amount your heart desires to my fund raising page. Every little bit counts, not just for me, but for MMRF and cancer patients in both the US and Canada!

http://support.themmrf.org/site/TR/EnduranceEvents/EnduranceEvents?px=1769450&pg=personal&fr_id=2120


Stay active and anything is possible!
Donna


21 DAY NUTRITION TRANSFORMATION SPECIAL!



Happy New Year everyone! It's hard to believe we are already on day 6 of 2016! Some of you may have already started your new year's resolutions and some of you may still be thinking about what your resolutions will be this year. Then there are some of you who skipped the new year resolution concept all together. Whatever the case, it's always important to focus on your health and well being. Why? Think of all the endless possibilities you can accomplish when your mind and body are healthy, fit and happy! But more importantly, how many people (family, friends, colleagues and even strangers!) you can impact by being healthy and fit. That is why I want to help inspire people to be more HEALTH CONSCIOUS. Not just as a new years resolution, but as a lifestyle. So I am offering a special to help start your new year with a customized 21 Day Nutrition Transformation Program that combines nutrition, fitness and visualization. Get started today for a more HEALTH CONSCIOUS YOU!


21 Day Nutrition Transformation Program 
*January Special: **$225 

   
The goal of this program is to help each client learn how to make healthier food choices, develop a better relationship with food and learn how to make easy healthy recipes to maintain an active lifestyle. The program provides recipes of balanced meals with the right amount of healthy proteins, fats and carbohydrates, eating whole foods such as fruits and vegetables (raw and lightly cooked), incorporating alkalizing juices, protein packed smoothies and lean and organic meat and/or fish. The program also includes: 

1. A grocery list of pantry and refrigerator staples 
2. A 5 day meal plan that can be mixed and matched throughout the week
3. A list of healthy food options for snacks- Weekly recipes that are easy and healthy
4. Emails that will include nutrition tips
5. Weekly mantras with meditation assignments 
6. Weekly check in by phone to review program, progress, questions, etc. 
7. Fitness assignments. This is customized to meet each individual's personal needs and goals. i.e. stretches, core exercises
8. Client emails a food journal at the end of each day regarding their food intake, energy level and any symptoms they might be experiencing. I will respond within 24 hours with highlights and recommendations from that day's food journal. 
9. Measurements taken at the beginning and end of the program by either myself or by a client's family member or friend.

This promotion ends January 31, 2016 so be sure to act now and get your nutrition program started for an even better YOU!

If you have any questions regarding this program, please don't hesitate to contact me personally at dfosterlarocque@gmail.com 

Stay active and anything is possible! 
Donna 


*Program must be purchased before January 31, 2016 and must start before March 1, 2016. 
** Canadian dollars, taxes included (if you live in the US, we can adjust the cost accordingly)


Friday, July 31, 2015

My Lake Placid IRONMAN experience!


It is now Day 5 after the Lake Placid IRONMAN. I’m starting to feel a little less emotional so I thought I would take this time to share my experience. But first, I want to express my sincere gratitude to MMRF for their unbelievable support the days leading up to the event and especially on race day.  They went way above and beyond the call of duty with their attention to every little detail an athlete and supporter needed for a very long day. This included cheering zones that were located on the most crucial areas of the course as well as placing MMRF volunteers everywhere!  The cheering zones were well supplied with food, beverages, chairs and coverage from the hot sun for MMRF patients, more MMRF volunteers and family members.  These amazing supporters, who all wore orange MMRF t-shirts were a constant reminder for me of my “why”.  I could not have chosen to work with a better organization that is working so hard to find a cure for cancer.

This event became more than an IRONMAN to me. It became less about putting in the long hours of training and the sacrifices that came along with it.  It became less about overcoming fatigue, discouragement, injuries, pain and sometimes lack of motivation. It also became less about trying to reach “time” goals for each segment and it even became less about crossing the finish line. Instead, this IRONMAN became an entity bigger than myself. An entity bigger than I could have ever expected or dreamed of.  It became more and more about the patients and the families impacted by Myeloma and other forms of cancer. But it also developed another entity. When I posted my “Prayer List” idea, (to receive names of individuals to pray for while I trained for the IM and then on Race day) I was not sure what kind of response I would receive. I was pleasantly surprised and touched by the emails and the texts that came in daily. My prayer list started to grow and each training session took on a new meaning. I had a mission and that mission was to pray for each person’s name that was given to me! Including more Myeloma patients.

As I carried out my mission, I discovered that my training sessions became less daunting and more fun! No longer did I look at biking 4-6 hours followed by a 30 minute run, or running 3-4 hours or swimming 1 hour as a chore or a very long training day. Instead, I saw it as an opportunity to use my passion and love for training, being active and fit for a higher and more meaningful purpose.  On race day, I had a copy of my prayer list at each transition (swim, bike and run) just in case I became delirious and couldn’t remember any names! But I didn’t need the list. The names were already in my head and heart and I sent prayers all throughout the race.  

So, what about the race itself?  My biggest challenge was the swim and not because I am not a good swimmer! I did have a wet suit malfunction but the challenge was that it was absolutely chaotic!  With over 2700 people all trying to swim in the same direction for 2.4 miles (2 loops around Mirror Lake) it is no wonder there was chaos.  But I found people to be extremely aggressive and it seemed like no one knew how to “sight” properly!  They were swimming all over the lake even though they had lines, buoys, and volunteers to guide us. I was head locked a few times and swam over quite often.  I think I spent more time trying to protect myself and dodge the kicks, pulls and head butts than actually swim! But I made it and I finished strong. No bruises (well, except for the scars on my neck from my wetsuit’s velcroe)

Next came the 112 mile bike. (2 loops through the Adirondacks)  After the wetsuit strippers (yes, they have volunteers who actually help take off wetsuits from the athletes! Interested in volunteering now?)  I ran to the transition tent. Everything went pretty smoothly here. My only challenge was that the weather started to really heat up and the bike tent felt like a sauna. So much so that when I put on my sunglasses, they fogged up immediately and stayed that way for almost an hour. But the transition was not the only area that was hot. The temperature started to rise and the forecasted rain and clouds disappeared.  

Lake Placid is known for its hilly terrain and with the first 6 miles a steady ascent, 30 miles of steady rolling hills and the last 12 miles all uphill, bike incidents were to be expected.  I saw several athletes with flat tires, blown wheels and witnessed a few accidents.  Luckily, I made it through with no incidents just fatigue. The first loop I felt great but the second loop I had to dig deep. But what kept me going during my lowest moments were Craig and Angela. Two Myeloma patients who gave a testimony at the MMRF reception dinner the night before the race. Craig, who I am very blessed to now call my friend, has had Myeloma for 8.5 years (life expectancy is 2.5 years) and has undergone 74 rounds of Chemotherapy. 74 ROUNDS OF CHEMO! How could I even think of complaining when he has suffered so much and I so little? Angela has had Myeloma for over 2 years and hearing her tell her story of how she, a single mom, had to tell her two teenage boys she had an incurable disease with a short life expectancy, you better believe my two little legs kept on pedaling while I counted my blessings!  It’s quite amazing when you stop thinking of yourself and think about other people who are going through struggles of some sort or who are facing illness and sometimes death, how your own situation doesn’t seem so bad.


Next came the 26.2 mile run.  In the transition tent, I changed into another pair of bike shorts, put on my trainers, threw on my baseball cap and fuel belt, guzzled lots of water and then I was off! Was I ever glad that I chose to wear my fuel belt. I would never have made it to each aid station if I did carry my own fuel. The heat was beyond brutal at this point. I saw so many athletes bonking from dehydration and other issues which encouraged me to stay properly fueled and hydrated. I was successful but my knees took a beating on the hills on the second loop around. So I chose to be safe, ran easy or powerwalked, enjoyed the beautiful scenery, chatted with other athletes, and cheered on my fellow teammates as we passed each other.  But the best part of the run was the last mile. As I made it up the final hill (yes, there was a nice long steep ascent before the last 2 miles) and turned toward the last leg of the race, I was overwhelmed by the cheers from the crowds that were lined up along the run course. I felt like a rock star! Suddenly my knees didn’t hurt so much and my pace picked up even faster. Then I saw my husband and best friend. When I saw my husband, I felt a huge need and desire to stop and show my appreciation for all of his support and love throughout my journey to the Lake Placid Ironman. So I stopped to hug him. If I had the ability to stop time for just a little bit, that would have been the moment. I didn't want it to end!  But I had a race to finish and other supporters to thank.

As I continued toward the last turn around point, two wonderful events happened. First, I met Christine. She and I were beyond fatigued. Our legs were exhausted and the turnaround seemed like another marathon away! So we chatted to keep our minds off the pain. This was Christine’s first IM and she was blown away by how challenging the course was.  She didn’t think she had it in her to run the last .2 miles. After hearing that, the Personal Trainer came out in me. I encouraged her to pick up her pace to powerwalk and then as we came to the last turn I said to her “Now we run!” She was hesitate at first but she did and just as we went around the final bend, we saw the finish line. Then the second wonderful event happened. I saw Natalie walking. Natalie was from my home town (Montreal) and she and I biked together on the course sharing training stories and encouraging each other.  I was so happy to see her! I reached out for her arm and said “Let’s go! We are all going to cross the finish line together!” As the finish line approached, I felt an overwhelming feeling of peacefulness, love and gratitude. I worked so hard to get to the finish line and now I was about to cross it!  But then something strange happened. Something that I would not have expected from my extremely competitive self. I started to slow down and told Christine to keep going. This was her moment and I wanted her to cross the finish line alone and hear Mike Reilly call her name. As I watched her cross the finish line, I turned to Natalie.  She was right behind me so I knew if I crossed the finish line, she would have her moment too. So I crossed over and heard the words “Donna Foster-Larocque, you are now an IRONMAN!”

I don’t remember much after crossing the finish line. I was delirious with excitement, happiness and amazement. But my wonderful husband, my super amazing mom and my best friend were right at the finish line to congratulate me and to confirm that I DID IT!  But I wasn’t alone in my journey and I didn’t feel like I crossed the finish line on my own. I crossed with my family, friends, the MMRF team, my new friends through MMRF, the people I met along the way through my training, the Volunteers, the names of the individuals on my prayer list and my Dad, whose passing inspired me to get involved with MMRF.  

So now the question is, what’s next? Stay tuned. J



Stay active and anything is possible!