Running and Powerwalking!

Running and Powerwalking!
Get fit with me!

Wednesday, November 5, 2014

25 things early morning work out people say to themselves to get in their workout.


I came across this article on Prevention.com and loved it! I often have arguments with myself when I set my alarm to get up early to train. But I felt relieved and a sense of camaraderie when I read this article. So the next time my alarm goes off before the sun rises, I won't feel alone anymore! Enjoy. 



Waking up at the crack of dawn to run, spin, or squeeze in some yoga is never easy. The ones who do it anyway? They’re not genetic mutants—they’re master arguers. Here’s a peek at the tug-of-war that goes on in every brain when the alarm blares.


In a dark, quiet bedroom an iPhone alarm disturbs the peace. Groggy exerciser fumbles for phone and squints in disbelief at the time.

1. Seriously? I swear I just went to bed.
2. Five more minutes. Okay, 10. I’ll get dressed fast…

Hits snooze. Cue snoring. Jump 10 minutes into the future.

3. Shut UP, Chimes! I have GOT to change my alarm sound. 

Hits snooze for a second time. Turns over.

4. Maybe I can skip today. I went yesterday.
5. You’ll regret it. Just get up.
6. But I went yesterday…
7. Yeah, you should sleep. Sleep makes you skinny.
8. But you’ll feel like crap later.

Defiantly snuggles deeper under the covers.

9. When did my bed get so comfortable?  
10. When else are you going to do it?
11. Ugh, fine. I’ll go. There’s no falling back to sleep now anyway.

Cue alarm
12. Damn it, Chimes! I said I’m getting up.

Finally gets out of bed.

13. The SUN isn’t even out yet.
14. Coffee… must get coffee…

Fumbles through drawers.

15. Does this match? Whatever, at least I’m going.
16. Thank GOD for caffeine.

Still half-drunk on melatonin, workout begins.

17. This sucks. Why am I doing this?
18. Okay, just go slow. Better than nothing!

Halfway through the workout

19. Ah, yes, finally: Endorphins!
20. This song rocks—totally going to Spotify it.

Workout ends

21. I’m awesome!
22. Life is great!
23. I love everyone!
24. So glad I didn’t stay in bed!
25. Woah … did I wear that?



Sunday, October 5, 2014

What motivates you to train? Journal continued!


DAY 4:

What a beautiful day for a run!  It was sunny, clear skies and the air was filled with the wonderful smells of Autumn.  I got in a great 3 mile run and an hour powerwalk right afterwards with a client.

Which leads me to share with you my biggest challenge training for the IM.  Not only am I doing my own training, I also have clients that I physically train with. i.e. powerwalk, run and strength train.  So I try and incorporate my own training program with theirs. Therefore today, I ran 3 miles (at a relatively a fast past) to my clients house and then we powerwalked for 3 miles right after.

My legs were quite sore after the run and the powerwalk so as part of my recovery, I take a 15-20 minute epsom salt bath as soon as I returned home. Afterwards, I made a huge vegetable stir fry with black rice, broccoli, tomatoes, onions, celery, spinach, garlic, and loads of spices!

As for my 21 day cleanse, so far so good! I have managed no caffeine, dairy, meat, sugar or alcohol. I have no side effects and I'm starting to feel real good overall. More energy and less bloatedness,


DAY 5:


Today was tough. I had no desire to train but I pushed myself to run 3 miles at an easy pace. Quite often, the first 10 minutes of training are the toughest. But afterwards, I am good to go! Today was no different. I started off with an easy pace and once my heavy legs loosened up, I picked up my pace and continued. I felt great afterwards and as always, I was so happy that I got in my training.

For my recovery, I ate a tablespoon of almond butter, jumped in a cool shower for 10 minutes and then had leftovers from my vegetable stir fry to tie me over until dinner.

For dinner, I cooked a huge pan of vegetables (eggplant, celery, onions, garlic, carrots, white beans, and diced tomatoes) with a variety of spices. (cumin, cayenne pepper and crushed red peppers) I have to admit, this dish got rid of any congestion I may have had!

I found the cleanse challenging today because on Friday nights, I always enjoy  a few glasses of fine red wine. Tonight, I had non - alcoholic beer. The bad news? The beer tasted awful and it was not natural! I did not read the label closely and when I did, I found it was full of coloring and other processed ingredients. The good news? I still refrained from having red wine!


DAY 6:

Weekends can be very hard to be discipline and train.  Family obligations come up, chores have to be done and who doesn't have social events to attend on the weekends? And sometimes, weekends are great to do absolutely nothing! So, how does one motivate himself/herself to train when there are so many other "better" alternatives?  For me, it was putting on my bike workout clothes and then doing my house chores while wearing my bike workout clothes. I discovered early on in my training days that there is something about wearing my workout clothes that motivate me to workout. But today, I discovered something new. I found that I was actually doing my chores faster! I was making it a part of my workout! I will definitely have to try this little experiment again. If I can make doing chores more fun and get them out of the way faster, I will have more time for the other alternative options to my weekends!

PS. Due to the rainy weather, I completed my scheduled 30 minute bike ride on my trainer at home.


DAY 7:

Today is my day off! Yahooooo! But will still make sure that I get in my 10,000 steps! That is a must, no matter what.


Scenic views on my run!






Stay active and anything is possible!




Thursday, October 2, 2014

IRONMAN Lake Placid 2015



As you know, I have registered for the IRONMAN Lake Placid on July 26, 2015.

I am extremely excited! After completing my first IRONMAN in Mt. Tremblant last year, I took a year off to reflect on my accomplishment and REST!  Training is very intense and it consumes an enormous amount of time and it takes true commitment and discipline. So I took all of last year to participate in shorter events, travel, focus on developing my Personal Training and Coaching business and enjoy spending more time with my family and friends. Now I am re-energized and ready to tackle a second IRONMAN!

You may also remember that I decided to use my passion and enthusiasm for sports and registered with the Multiple Myeloma Research Foundation to train with and to help *raise a minimum of $5000 for their research in honor of my father.

I recently made another decision. I am going to keep a journal of my training! When I trained for Mt. Tremblant, I was often asked by friends, family and clients what it was like to train, what type of training was involved for an IRONMAN, what did I eat, how did my body respond to the intensity of training, etc. So I thought it would be fun and helpful for myself to share my experiences. You never know, YOU might be inspired to do an IRONMAN yourself!

Day one of my training actually started on Monday, September 29, just after returning from a wonderful mini vacation in Marrakesh.  As I mentioned before, I had a great summer filled with traveling and having fun. Now it is time to put my mental and physical energy into developing a good baseline before the actual training begins. So, here is a recap of the last few days of my training:

DAY ONE: Monday, Sept. 29

I started a 21 day cleanse that entails no caffeine, alcohol, sugar, dairy or fish. I listed fish only because I don't eat beef, pork, chicken or turkey.

For training, I used my bike trainer at home and biked for 45 minutes.  This was a nice steady bike ride with minimal intensity and no intervals. Just an easy pace to start preparing the legs for longer training rides. I have to admit, my bum was quite sore afterwards. It will take a few more weeks before my bum is accustomed to my bike seat again!


DAY TWO: Tuesday, Sept. 30

I have several powerwalking/run clients on Tuesdays so I incorporated my training in with my clients sessions and did hills and interval training.

My cleanse is going well so far. My only challenge is coffee! I miss my morning cappuccino with almond milk!


DAY THREE: Wednesday, Oct. 1

Today I did a 50 minute intense strength training program that included Kettlebells and plyometrics. I definitely will need some more work on my plyometrics! I was exhausted after my first of two sets! But I pushed through it and felt fantastic afterwards.

As for the cleanse, I was certainly put to the test today. We were celebrating a friend's birthday at an amazing restaurant, Liverpool House. I did my best to stick with my program and did not have any wine, dessert or coffee. However, I did have fish since they had a very limited menu with vegetarian options. Even their soups had dairy and bacon in them!


DAY FOUR: Stay tuned!


PS.

If you would like to help me reach my goal of raising $5000 to go towards the MMRF, I would be so grateful! Just click on the link below and look for my name under participant. Every little bit helps!
Thank you in advance.



Stay active and anything is possible! 
Donna 






Wednesday, September 10, 2014

Making a difference through my passion for health and fitness!


Dear Friends,

On July 25, 2015 I will be participating in Lake Placid 's IRONMAN as part of the Multiple Myeloma Research Foundation (MMRF) Team For Cures. 

The work ahead of me? Swim 2.4 miles, (3.8km) bike 112 miles (180km) , and run 26.2 miles (41.2km) and raise at least $5,000 for the MMRF. Training for this event is a big challenge, but nothing compared to the challenges faced by patients with multiple myeloma.


Why did I choose to participate with MMRF?

In 1999, my father passed away from Hodgkin's Lymphoma, a type of cancer originating from the white blood cells. The day he passed away, I was registered for my second sprint triathlon to raise funds for cancer. I completed the race and took the first flight out to be with my family. I will never forget that day and the feeling I had as I crossed the finish line in his honor. Now I have the chance to help other individuals who have the second most common form of blood cancer, Multiple Myeloma. Sadly, it has one of the lowest five-year relative survival rates of all cancers. But while there is no cure, great progress is being made.


The Goal: Raise $5,000 for the MMRF!

The MMRF is one of the most highly regarded cancer foundations in the world. An outstanding 90% of the total MMRF budget goes directly towards research and related programming. The MMRF is also in the top 1% of all charities, having earned Charity Navigator’s 4-star rating for the past eleven years in a row.

Please support my participation in the 2015 IRONMAN Lake Placid benefiting the MMRF. I have made a commitment to raise at least $5,000 and I need your help to get there. Please contribute whatever you can through my Personal Page

http://support.themmrf.org/site/TR/EnduranceEvents/EnduranceEvents?px=1769450&pg=personal&fr_id=1730

Any amount is greatly appreciated!

Thank you for taking the time to read my story. I love you Dad!





Tuesday, July 15, 2014

10 Simple Strategies to Forever Change Your Relationship with Food: Without Changing Anything You Eat!


As a health enthusiast, I am passionate about sharing healthy nutrition and fitness tips that will help inspire, motivate, educate and increase an individual's curiosity. I came across this article on Psychologyofeating.com. I could not agree more with every recommendation Marc David provides. I hope it will help you see food in a new healthy way!

Breathe

Take 5-10 long slow deep breaths before each meal and your life will change. Oxygen is a literal nutritional enhancer. It’s the key nutrient for our most powerful metabolism. Oxygen is everything. When we breathe fully, we affirm that we’re here, and we’re committed to our greatest vitality…

Relax

The more we relax, the better we digest, assimilate and calorie burn. The physiologic relaxation state is the body’s preeminent nutritional state. It’s time to relax more with your meals, and your life. Trust more. Play more. See if you can commit to inner peace, and to finding the still place inside yourself…


Slow Down

Slow is the speed that best regulates our natural appetite, and moves the body into parasympathetic dominance – the ideal state  of metabolic supremacy. Take more time with meals. It’s time to let go of the rush. Value the eating experience. Slow down with food, your loved ones, and your life…


Feel Nourished

Let food warm you, love you, feed you, and nourish you. Allow each meal to touch a place of satisfaction inside you that’s timeless and carefree. Feeling nourished is a most beautiful gift to self…

Be Present

Whenever you eat, simply be aware of your meal. Give food the presence it deserves. Attend to your body. Don’t wander. Capture every eating moment. Forget about multitasking. When you eat, eat…

Be Pleasured

Pleasure is a nutritional requirement, a potent metabolic force, and an agent of health. Pleasure catalyzes metabolic efficiency. It makes life worth living. Welcome pleasure to the table, always…

Celebrate

Food is life. It wants to remind you that you’re here to live, to enjoy, and to celebrate. Allow your meals to be a time when you can smile, share with loved ones, and affirm your beautiful life…

Listen

The body is asking us to listen. It speaks to us. It offers generous insights about how and what we eat. Listen to your body. It speaks in a hidden language, and has some wonderful messages to share…

Let Go

Now that you’ve eaten, let go. Give all the worrying a rest. Let go of unkind thoughts about your weight, your body, and your meal. Food asks us to fully embrace it, and fully let go. Are you willing?

Be Thankful

The greater intelligence that created us has gifted us with food. Be thankful. Allow gratitude to be an essential ingredient in every morsel of food you eat. Life has given us so much. It’s time to be grateful.


Wednesday, June 18, 2014


Now that the summer is here, it’s hard to think of training inside. Well guess what?  You don’t have to! There are many ways you can workout without having to train inside.  Here are some examples of how you can train outdoors and get in a workout while having fun.

Kayaking: Targets the core and upper body (shoulders, back, biceps)
Biking:  Targets the legs (quadriceps, hamstrings, calves) and core
Golfing: Targets the upper body (shoulders, biceps, back) and core (including the Obliques) It also  works the
            legs from all the walking
Swimming: This is a low impact exercise that works the whole body
Tennis: Targets the upper body, (shoulders, back, arms) core, (including the obliques) and legs (quadriceps, 
            hamstrings, calves, inner and outer thighs),
Hiking: Targets legs, (quadriceps, hamstrings, calves), back, core and arms if you use hiking poles
Rollerblading: Targets legs (quadriceps, hamstrings, calves, inner and outer thighs), and core
Gardening (Including mowing the lawn): Targets the entire body
Water skiing: Targets the entire body as well as balance!
Powerwalking: Targets the entire body and is very low impact 

Many people are surprised that powerwalking can be considered a form of training.  But it is! Powerwalking burns fat, rids you of stress, improves our self esteem and can help improve your fitness level. It is also a low impact form of exercise. If you suffer from sports injuries or find high impact exercising difficult, powerwalking is the perfect alternative because it reduces stress absorbed by your body. It can actually be more beneficial to your body than running! 



So now that you have some ideas as to how you can exercise outdoors, get out there and train. The world is an open gym. 

Wednesday, June 4, 2014

3 Tips on how to start running


I came across this article after a week of having several of my clients ask me if they can run.  My answer? Yes! Here are 3 tips from another runner who shares how she started to incorporate running into her every day routine.


I can’t stress enough how beneficial it is mentally, physically and spiritually. All-around fitness is my personal preference, and I’m not a hard-core runner, but I do believe that some amount of running can be beneficial and life changing for everyone. With time and experience you'll ease into it and see what works best for you. Although there's no magic formula for learning how to run, there are three important things to keep in mind when starting out.
1. Drop the limiting belief that you can’t run.
In my opinion, this is the most important thing anyone can do before starting to run. If you're someone who subscribes to the “I can’t run!” theory, you’ve got to know and believe right now that it’s not true. I hear this all the time, and as someone who used to be president of the “I can’t run" club, I can justifiably give you a little tough love here. Yes, you can run, and saying you can't is an excuse (unless you have a medical condition, of course). You’ve got to drop the limiting belief or you'll be right: you can’t do it. Remember, your beliefs create your reality.
2. Get comfortable with being uncomfortable.
When I started increasing my mileage, it was anything but easy. I had to experience some pain and discomfort to get there. "No pain, no gain" was my mantra when I was building my level of fitness. It’s important to know that people you see running long distances didn’t just get there overnight, as you may believe. They pushed through tough workouts to be able to do what they do today. If you stop right when it starts to feel tough and uncomfortable, you'll never get better. I always think about it metaphorically: in life there's always some kind of pain experienced during growth. If it doesn’t challenge you, it doesn’t change you.
3. Run even when you're not in the mood.
I know this one all too well. The hardest part of the run can be putting on your sneakers and getting out the door. It's amazing how sometimes running is the last thing you want to do, but once you get out there, you enjoy it and completely forget about how much you didn’t want to.
Running is one of those rare things that has the ability to change a bad mood to a good one just by doing it. It only takes a few minutes to switch from the “I don’t want to” to the “I’m so glad I did it” mindset. Fight the inner lazy battle and get out there!