Running and Powerwalking!

Running and Powerwalking!
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Wednesday, April 15, 2015

My Mantra

It will hurt 
It will take time
It will require dedication
It will require willpower
You will need to make healthy decisions
It requires sacrifice
You will need to push your body to the max
There will be temptation
But I promise you, 
When you reach your goal, it's
(I came across this on Pinterest and have incorporated it as my mantra for my 2016 Lake Placid Ironman training!)

Monday, April 13, 2015

Are you a Potato, Egg or Coffee?

What a great story to start off a Monday morning!  I came across this on Yuri Elkaim's blog and just had to share.  Next week I will share with which one I think I am!

Once upon a time a daughter complained to her father that her
life was miserable and that she didn’t know how she was going to
make it. 
She was tired of fighting and struggling all the time. 
It seemed just as one problem was solved, another one soon
Her father, a chef, took her to the kitchen... 
He filled three pots with water and placed each on a high
Once the three pots began to boil, he placed potatoes in one
pot, eggs in the second pot, and ground coffee beans in the
third pot.
He then let them sit and boil, without saying a word to his
daughter. The daughter, moaned and impatiently waited, wondering
what he was doing.
After twenty minutes he turned off the burners. He took the
potatoes out of the pot and placed them in a bowl. He pulled the
eggs out and placed them in a bowl.
He then ladled the coffee out and placed it in a cup. Turning to
her he asked. “Daughter, what do you see?”
“Potatoes, eggs, and coffee,” she hastily replied.
“Look closer,” he said, “and touch the potatoes.” 
She did and noted that they were soft. He then asked her to take
an egg and break it. 
After pulling off the shell, she observed the hard-boiled egg. 
Finally, he asked her to sip the coffee. Its rich aroma brought
a smile to her face.
“Father, what does this mean?” she asked.
He then explained that the potatoes, the eggs and coffee beans
had each faced the same adversity– the boiling water.
However, each one reacted differently.
The potato went in strong, hard, and unrelenting, but in boiling
water, it became soft and weak.
The egg was fragile, with the thin outer shell protecting its
liquid interior until it was put in the boiling water. Then the
inside of the egg became hard.
However, the ground coffee beans were unique. After they were
exposed to the boiling water, they changed the water and created
something new.
“Which are you,” he asked his daughter. “When adversity knocks
on your door, how do you respond? Are you a potato, an egg, or a
coffee bean? “
The moral of the story is this…
In life, things happen around us, things happen to us, but the
only thing that truly matters is what happens within us.
Which one are you?
It’s often been said that he who faces big problems will grow
even bigger as a result of those problems.
Like with working out, your muscles change in response to the
stimulus you provide them. The heavier the weight you use, the
stronger they will become. 
In life, the more change you’re willing to experience, the more
growth that will occur.
Remember, change is neither good or bad – but it’s who you are
at the outset and who you become in the process that matters most.
Don’t fear change. Embrace it. 
What can you learn and how can you grow from this experience. 
Sure it might be daunting at first but you can get through this. 
You will get through this. And you will be a bigger, better
version of yourself on the other side.

Tuesday, March 17, 2015

Losing Weight: 4 Things that work and 4 Things that don't work

I love to come across articles that really send a powerful message! But what I love most is when an article displays a great sense of humor. I laughed out loud as I read #2 of the 4 things that work when losing weight. I am definitely going to test that one out with my husband!

On a more serious note, I am sure we have all experienced 1 or maybe all 4 of the points noted as to what does not work when trying to lose weight. In fact, I am sure we have all done #3. The challenge is to not give up living but to try to live more healthy.

I hope you enjoy this article from the "Psychology of Eating" website as much as I did.

Tuesday, March 10, 2015

Is sugar really that bad for you?

Finally! There is hope that Spring is around the corner! I don't know about you, but I was starting to go stir crazy from such a long winter. I also noticed that with the cold weather I started to crave more of my old comfort foods which meant more SUGAR! But I stayed strong and managed my sweet tooth. How? By choosing healthier foods when my craving hit. ie. fresh fruit, dates, kefir with organic maple syrup and nuts and opting for chocolate bars with 70% cocoa or higher.  

Coincidentally, I came across this article today regarding sugar, "11 Weird Things Sugar is Doing to Your Body." Not only does it give facts and studies regarding the effects of sugar, it offers suggestions as to how to prevent possible diseases and symptoms from having too much sugar. Enjoy!

Wednesday, January 28, 2015

Encourage self love

Encourage self love. What an amazing concept! But is it possible in this day and age to encourage self love when we struggle to love ourselves AND our bodies?  We are constantly bombarded by images of what social media considers beautiful (which usually means wearing size 0, sporting bright white teeth, having flawless skin and shiny hair).  Unfortunately, we tend to compare ourselves to these images and as a result, we often begin to develop negative feelings about ourselves. So how do we overcome these negative feelings and start loving ourselves, inside and out?

Below is an article about one woman's journey toward self love. It's called, "Seriously, let's end the war with our bodies."  I loved her story for a few reasons. One, I could totally relate! As a personal trainer, I am constantly aware of my own body image because of the industry I am in. Two, I am training for my second Ironman so I am even more aware of my body because I need to fuel it properly for energy. I also need to train "smart" (this includes rest, recovery, interval training, cardio training and strength training) to ensure I develop stronger leaner muscles while preventing injury.  Third, I loved her strategy of how to encourage self love!

1. Start by loving yourself just the way you are.  This means loving everything about you and your body! i.e.  Your wrinkles, your graying hair, your love handles, your thighs, your arms, your feet, your hips, your chest (no matter what size it is!), your freckles, your nose, your chin.......

2. Engage in positive and uplifting conversations about yourself.  In other words, STOP the negative and depleting self -talk.  Try this little experiment.  Say something negative about yourself and exam how you feel. (You can either be in a conversation with yourself or with someone)  Now say something positive about yourself and exam how you feel.  Do you feel a difference? You may discover that you have more energy, you feel good, and you feel more alive. So why not continue to have those feelings and talk positive about you?

3. If you hear someone else talking negatively about themselves, turn it around.  Tell them something positive about themselves instead or get them to say something positive about themselves.

4.  If you are giving a compliment to someone and they deflect it, let them know that your compliment is genuine!

I challenge you to give at least one of these steps a try.  It just might make a difference in how you see yourself and how you can help encourage self love.

Stay active and anything is possible!

PS. Here's the link!

Monday, January 12, 2015

New Year, New Goals!

It truly is amazing how fast time goes by. I am now in Week 7 of my Ironman training and already we are 12 days into the new year. I hope everyone enjoyed their holidays and were able to spend quality time with family, friends and yourself!

As we head into a new year, I am sure you have been overloaded by social media on topics such as  detoxing, cleanses, weight loss, and goal setting. I know I have and I felt myself beginning to stress out thinking about what my goals were going to be for 2015!  Then my husband forwarded an article to me called "Happy New Year! 12 Steps to Thriving in 2015. " It was written by Arianna Huffington, President and Editor-in-Chief at the Huffington Post and was posted on LinkedIn.  I was blown away by her article.  It was the first one that I read this year that made me stop and re-evaluate what I wanted to accomplish in 2015.   Her article made me reflect not on my financial or fitness goals, but rather on my personal goals.  Her 12 steps were so simple and basic that I ended up changing mine to incorporate not one, but all of hers! Here is an overview of what I took out of her 12 steps.

1. Sleep more
2. Move your body
3. Meditate every day for at least 5 minutes
4. Let go of what does not serve you
5. Start a gratitude list
6. Turn off your devices at a specific time each day
7. Focus on your breath for 10 seconds
8. Pick an image that ignites the joy in you. (aka; Think of your happy place!)
9. Don't judge yourself or others and be more forgiving of yourself and others
10. Be kind and giving
11. Take the time to make a connection with others. (aka: Make eye contact)
12. Share your talents/skills within the community

It has been 10 days since I've read this article and already I have incorporated not one, but all of these 12 steps. Of course there are a few that I still need to work on such as #9, but I know with time I will get better as I continue to practice this every day.

As for the other 11 steps, they are simple and they really are simple! I mean, how hard can it be to go to bed earlier at night, even if it's just 15 minutes earlier? How lazy am I to not take the stairs instead of the elevator to move my body more? How busy am I that I can't afford to take 5 minutes to meditate or focus on my breath for 10 seconds? How selfish can I be to not write at least one thing that I am grateful for at the end of the day? How addicted am I to my devices that I can't shut them off or keep them in another room when I go to bed? How great do I feel when I think of my happy place, especially when I am stressed? How absorbed can I be to not be able to smile, or say hello to someone I pass by or make eye contact as I place my coffee order or open the door for someone? These are the questions I asked myself as I read her article and thanks to Arianne Huffington, I feel I am off to a great start for 2015 and I hope that you are too!

Stay active and anything is possible!

If you would like to read her article, I have listed the link below.

Happy reading and happy New Year!

Thursday, December 18, 2014

Take one step at a time

It is hard to believe that I am already on week 3 of my IM training (more details to come!). As part of my training, I read and watch videos each week to help educate, inspire and motivate me to train smarter, prevent injury and have fun! Today, I came across this article on and thought this would be a good one to share as we enter into the holiday season.

The holiday season can be a very challenging time to maintain fitness goals and regular workout routines.  We attend more social events that provide an array of delicious foods and drinks that we may not normally have or even think about having. We also tend to feel more festive (or more stressed!) and therefore we tend to let ourselves indulge. As a result, we may find our pants, skirts, or dresses becoming a wee bit too tight.   If this does happen, it is important to not give up on your fitness goals! I hope this story will help give you a little boost to stay on track.

Happy Holidays and Happy Training!

How Do You Take Things One Step at a Time?
To put your pants on you need to take it one leg at a time. If you try putting both legs in at the same time, you are likely to fall over. (Although, I have never tried this so my myth could be busted... Myth Busters maybe? LOL!) To discourage the fall you lift one leg at a time putting it securely into the pant leg before you try putting the other leg in.

If you tried putting your pants on by putting both legs in at one time and you fell down, would you get back up? Or would you just go about your day saying forget it... I am going pantless? You would probably get back up, dust yourself off, and put your pants on again, this time putting one leg in at a time.

This is a lot like our journey. If you try to do too many steps at one time you may fall down. It could also result in knocking you down a few steps. But do you give up? Or do you say forget it, I am staying on this step and I am not moving?

Dust yourself off and keep on moving up those steps. This journey is not easy. But as long as you take it one step at a time you will reach your goal. And if that means falling down a step or two... as long as you get back up and continue on, you are already one step ahead! Because you didn't give up!

So never give up on your journey... never give up on your goals... never give up on you! Because you are worth it! Just keep on taking it one step at a time!