My 21 Day Detox (AKA Adventure Cleanse!)

I don't know about you, but when I hear the words Detox, Fasting, and eating clean, lots of words, images and physical symptoms come to mind. ie. deprivation, moodiness, crankiness, starvation, anger, food rage, headaches, dizziness, tasteless and boring foods, yucky green vegetables and being miserable for several days! So why would I even consider doing a 21 day detox? Well, if you know me personally, you know that I am a slightly competitive and that I love to take on new challenges. It was also one month after I completed my first Ironman and I was looking for something to challenge my mind and body. So when my yoga studio (Studio Breathe) presented a 21 day detox program, I enthusiastically signed up! 

The 21 day detox was inspired by Kris Carr's "Crazy Sexy Diet" book which included a 21 day adventure cleanse. Therefore, I will refer to my detox program as my adventure cleanse. 

This adventure cleanse entailed the following: 

1. Move your body every day for at least 30 minutes (this included taking classes at the studio. I could even double up on taking classes to receive more stars or I could do an activity on my own as well)

2. My meals had to follow a plant based diet filled with freshly prepared gluten free whole grains, beans, vegetables, nuts and fruit.

3. Foods to abstain from were 

    caffeine (especially coffee)

    dairy

    alcohol

    gluten (wheat products)

    sugar (all kinds)

    processed foods (junk food)

    animal products (dairy and all meat, including fish)

4. Each morning start with fresh lemon and hot water followed by a smoothie or fresh juice

5. I was encouraged to have liquids even at lunch time. However, if I was still hungry, I was encouraged to have snacks such as nuts, seeds, a bowl of berries, a piece of gluten free bread with almond butter, or a gluten free hot cereal topped with almond milk and agave. 

6. Chew mindfully at every meal

7. Option to do a half day fast on the 7th and 14th day (this did not mean starve myself and not eat at all!)

8. Meditate for a minimum of 10 minutes a day

I was also encouraged to be creative and try different meals and snacks. Which is exactly what I did. As a result,  I discovered Mary's Organic Crackers (try the Jaleppeo ones if you like spicy) Wow! What flavour and you'd never know it was also gluten free! I also tried a variety of different hummus, (roasted red peppers and garlic anyone?) consumed dates and drank dandelion tea with a tablespoon of cocoa powder to satisfy my sugar cravings. I even began to make my own soups and veggie burgers! I know. Me? Cook? Who would have thought! 

The first few days of the cleanse were tough. I didn't have the infamous headaches I was told I would have, but I did feel cranky. Mostly because I was not eating my usual foods and I really missed my morning routine of having that one cup of cappuccino in the morning after my yoga class. Talk about craving! But what I discovered was that it wasn't the actual coffee itself that I missed, it was my routine. I loved going to my yoga class and then walking into my favourite local coffee shop (Lili and Oli). It was always filled with interesting people who were hunched over on their computers, lap tops, or cell phones. Some people even had real books! I also loved the smell of  the fresh pressed coffee, the scrumptious sweet home made pastries and how the local dogs would lie sleeping underneath the tables. THAT is what I missed the most about not having my cappuccino each morning. 

But as I continued on through the cleanse, my cravings and crankiness subsided and I began to feel a sense of renewed energy and creativity.  My stomach became flatter and I actually began to "feel clean" on the inside. My whole digestive system seemed to be working like a machine and I stopped feeling bloated and gassy. In addition, my skin never looked better! No more pimples or blotchiness. (is that even a word? Donnaism!) 

As a result of all these amazing symptoms, my inner creativity was ignited. If I could feel this good from abstaining from certain foods, what would happen if I ate more natural and plant based foods? After 7 days, my cleanse already showed my how much I could benefit, so why not take it a step further? So I completely took out gluten from my diet and started having more smoothies. I also started to make more juices, more GREEN juices. 

According to Health Canada's Food Guide, the required amount of fruits and vegetables is 4-10 servings.  Do you know how many fruits and vegetables it takes to make an 8 ounce glass of juice! I could never eat that many fruits and vegetables on their own! Even when I was training for the Full Ironman! So, what did I do? I started to cut and peel A LOT of fruits and vegetables the day before I used them. At first, this was very tedious. Why can't I just throw the whole orange or apple in the juicer? Wasn't there good nutrients in the skin? But once I got into a routine, I realized that it wasn't that bad and it didn't really take me that long. After awhile, I even started cutting and peeling my fruits and vegetables right before I used them. Crazy I know. I get up early enough as it is and to add in a routine of cutting and peeling before I start my day (and without any caffeine) one would think I had lost my mind. 

As I started juicing more, I learned that I could use the left over pulp to make other meals, such as veggie burgers and soup. That was a huge relief because I hated wasting all the left overs even after I put it through the juicer twice! 

By week 3, I made a major discovery.  I was actually listening to my body.  I mean REALLY listening. In fact, I connected with my body so much that I could actually feel my body responding to the food I ate (or drank). For example, after I drank a green juice (ie. spinach, celery, cucumber, ginger and apple), I had more energy and I was better able to focus.  Just what I needed my husband thought, more energy! But it's true! I also felt that I had more clarity.  When I trained a client, I was more attentive and in tune to their moods. I was also able to complete my "to do" list almost flawlessly. Well, maybe not flawlessly, but it was definitely more manageable. 

I also learned to CHEW my food. (when I ate a solid meal that is) During my meals, I would often count to 20 as I chewed. After awhile, I didn't have to count any more. I naturally chewed my food as if I was counting to 20. As a result, I not only ate slower and ate less, I actually tasted my food. 

By day 19, I learned the most important lesson of all from my adventure cleanse, "forgiveness".   Let me explain what I mean by forgiveness. 

One of my personal goals during the cleanse was to take yoga every day. This included Kundalini Yoga, Power Yoga, Hatha Yoga, Yin and Restorative yoga.  These various practices helped open my eyes to see just how hard I was on myself physically and mentally.  How I viewed my body and how I envisioned I SHOULD be. ie. faster, stronger, more flexible, more focused.  After this discovery, I was left with the challenge of what to do about it. The solution? Be more kind and more gentle to myself.  I had to learn to forgive myself for having off days. Now everyone has an off day and everyone has a different meaning of what constitutes an off day. For me an off day meant if I ate a full bag of chocolate chip cookies, or if I forgot to call my mom back, or if I ran slower than my estimated time, or if I lost my balance in a yoga pose, or if I couldn’t push through an intense plyometric work out, or if I had a full bottle of wine (over a course of an evening) instead of a glass.  (I told you everyone has a different perspective of an off day!)

I also had to learn to love my body as it was. We all go through stages when our bodies might gain and/or lose weight or gain and/or lose strength and flexibility. Hopefully these change are not drastic. It's only natural that it will happen. It's how you react to it that makes all the difference. Training for the Ironman, I was constantly evaluating my body and how it was responding to my training. I didn't put much emphasis on eating natural, plant based foods because I was already taking protein powders, supplements and eating gels and bars like they were going extinct!  But this cleanse helped me realize the value and the benefits of eating more plant based foods not just for training but for overall health.

By day 21, I felt beautiful, more loving, more forgiving, more energetic, more focused, clean from the inside out, and very creative. So, the big question is, what now? Well one thing is for sure, I'm going to keep experimenting and making smoothies and juices every day.  I'm also going to continue to do yoga and meditate every day, if only for 10 minutes. And if I can't? I will forgive myself! 

Stay active and anything is possible! 

10 Easy Tips to Improve your Mood

As the summer comes to an end and the temperature gets colder, I can’t help but feel the energy of a new season, FALL.   For some people, the transition from summer to fall can be daunting. Mostly because we know what comes afterwards,  winter. But I like to view the Fall season as a new beginning. A time to try new things, take up a new activity, or sign up for a course or class that I’ve always wanted to learn. 

The Fall is also a time that inspires new goals. I often have many clients who begin the Fall season with new fitness goals.  Some may want to lose weight while others may want to become more flexible or eat better, or not get sick!  All of these are great goals, but I’d like to recommend a different goal,  how to improve your mood!   I know this may sound strange coming from a personal trainer, but after years of working with clients, the one thing I noticed the most about my clients was the tremendous impact moving their body has on their mood. If you are in a good  mood, you not only feel better, everything looks brighter and more positive, and problems seem more manageable.  That’s why I’d like to share with you  10 tips that can help improve your mood and kick start your body to increase your energy level and guess what? A few of my examples take only 60 seconds!  

To start, I’d like to focus on some tips to help improve your mental state of mind.

1. Take a deep breath.  How often do you think about breathing or even stop during the day to take a few deep breaths? Probably not at all! Try it now. Slowly inhale for at least five seconds and exhale for 10 seconds. Repeat this 5 times. Notice the sound of your breath. Notice how your body reacts. Does your chest grow twice it's size when you take a deep inhale? Or are you belly breather? Does your abdominal muscles expand when you breathe?  Simply by taking at least one minute to focus on your breathing gives your body a chance to relax and receive more oxygen than normal which immediately impacts your body and causes you to relax a little more easily.

2. Play one of your favorite songs. Have you ever been shopping in a store and all of a sudden you hear your favourite song playing? How did you feel? Did it make you smile? Did you feel good?  More than likely you did! It has been shown that listening to music can help improve immunity and release endorphins which impacts your mood.  So throw on your favourite song to help perk you up. You might even find yourself dancing! Which is another great way to increase your energy level.

3.  Be in the moment! It is so easy to get caught up in our to-do lists and daily routines that we often  forget to focus on what we are doing at this very moment!  We are often thinking about what we have to do next or what we were already supposed to do. Take 60 seconds, right now and focus on just being. Close your eyes and listen to the sounds and pay attention to the smells. Or keep your eyes open and observe what is going on around you. You'll be amazed how peaceful you'll feel simply by letting yourself JUST BE. 

Now that you have some ideas as to how to improve your mind, let's focus on some tips that can help improve your physical state and you don't even have to join a gym! 

4. Roll your shoulders.   So many times we allow our shoulders to rise up toward our ears while we are sitting at our desk and before you know it, our neck is in pain! Take 60 seconds to roll your shoulder forward and then backward. I mean really roll your shoulders! Make huge dramatic shoulder rolls.  Your neck will thank you! 

5. Give yourself a mini-massage.  Did you know that massages not only relieves tension in the body, they help lower blood pressure, speed up muscle repair and reduce stress? Of course it's always a treat to have a Massage Therapist work wonders on your sore aching body, but by giving yourself a 60 second self massage by rubbing your own hands, feet or shoulders, you'll still reap some of the same benefits! 

6. Do 20 jumping jacks. (in a row, without stopping!) We all know that sitting for long periods of time can be detrimental to the body. But we still sit our computer desk for hours surfing the net, posting on facebook or skyping friends and relatives. So why not take 60 seconds to get up and jack it out!  Jumping jacks are an easy way to get your heart pumping and blood flowing which will give you that extra energy! 

7.  Do 10 push ups. This is one of my favourite exercises because after I do them, I feel strong and empowered!  Push ups are a great exercise to develop and build functional strength. This strength allow us to carry out every day activities with more ease.

Now let’s take a look at a few nutritional examples that can help give you that extra boost of energy at any time of the day!

8. Drink a tall glass of water.  How can drinking a glass of water affect your energy level? Dehydration, even mild dehydration can cause fatigue! This is a fact that many people don't know or realize. Your brain is over 70% water (more than the body) and if you are dehydrated, your brain does not function well. It becomes sluggish and slow. So next time you want to reach for that candy bar or cup of coffee for a pick me up, grab a glass of water instead! 

9. Cherries.  If there is one fruit I recommend the most to my clients, it’s cherries. Here’s why. One, it actually requires work to eat it!  Due to the cherry’s pits, you can’t just chuck a handful of cherries in your mouth and eat them mindlessly.  You have to make sure you don’t swallow the pits after eating the juicy parts. This prevents what I call “unconscious eating”.  Second, it’s  a natural pain reliever and an anti-inflammatory. Third, they are low in calories and they have a high water content. As previously stated above, research has shown that by increasing your water intake, your level of energy will increase and who doesn’t want more energy!

10. Apples.  Most people think of eating apples only during the fall. It’s a great time to go apple picking and cooking homemade hot apple pie! But eating apples every season  (and even every day!) has so many benefits for your body.  It’s packed with fibre  (at least 4 grams of fibre are in an apple) which helps you feel full and therefore eat less.  So instead of grabbing that candy bar or bag of chips, grab a Granny apple or a Pink lady instead.  You’ll feel less inclined to overindulge and eat processed food!

So there you have it.  10 recommendations that will help improve your overall well being. I hope you found at least one recommendation that you liked and will incorporate into your health routine. 

Stay active and anything is possible!

One lesson I learned from my first Full Iron Man!

Now that I`ve finished my first Full Iron Man, I realize more than ever all the amazing benefits Cross Training offers both mentally and physically.   I`d like to share them with you! But before I begin, let’s first define what Cross Training is.

Cross Training refers to training your muscles in a variety of ways to improve overall performance. So, what are the benefits of Cross Training and why should we incorporate them into a fitness program?

First and foremost, cross training reduces the risk of injury. If you consistently perform the same routine on a regular basis, you are basically working the same muscle groups over and over.  As a result, you are actually adding more “stress” on the muscles which can result in repetitive strain or overuse.  By Cross Training, you can reduce the amount of stress that can occur on a specific muscle group because by doing different activities, you use muscles in a slightly different way.

Another benefit of Cross Training is that it allows some of your muscles to rest and recover while the other muscles work.  A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building and who wants to jeopardize all of your hard work!

Cross Training also allows you to be flexible about your training needs and plans. For example, if the pool is closed, you can go for a run instead. This flexibility allows you to continue training rather than making excuses as to why you can’t exercise!

Another major benefit of Cross Training is that it allows you to continue training while you are injured. For example, runners suffering from injuries are sometimes told by their doctor to take a break from running during their recovery period.  But with Cross Training, an injured runner can maintain their fitness level and deal better with the frustration of being sidelined from running by performing other exercises. Ie. Swimming, biking, or even powerwalking depending on the type of injury.

On a more mental level, Cross Training helps reduce exercise boredom and burnout. If you are doing the same routine or exercise over and over again, you may become bored which could result in stopping your exercise program completely.  By adding more variety, you’ll increase the chances of having more fun and you may even want to exercise more! But be sure to include exercises that you enjoy doing. This will help you stay in the game longer.

So now that you’ve learned a few great benefits of Cross Training, what are some examples that you can put into your current routine? For cardiovascular exercise, try water running, rowing, stair climbing, jump roping, inline skating, volleyball, racquetball or even badminton! For flexibility, add yoga or simply stretch and not necessarily just after a workout. Stretching on a regular basis helps build muscle strength and keeps you limber.  For strength training most people think of free weights or weight machines. Why not try using tubing and bands instead? You can even use your own body and add calisthenics into your routine.  Then you can’t use the excuse that you don’t have equipment to train!

Last but not least, if you really want to maximize your workout routine and impact weight loss, try adding both cardio and strength training into one work out session. Not only will you be working a variety of muscles in a different way, it will help keep you from getting bored!

Happy Cross Training! 

Is being really lean really worth it?

Ah, finally someone that took the time to write an amazing article that I strongly feel every one should read, especially women! The author Molly Galbraith, poses some very hard but good questions to ask ourselves in regards to weight loss. I hope you enjoy this article as much as I did! Thank you Molly! 

Is being really lean really worth it? 

Say what?!  Is being really lean really worth it?  This probably sounds like a crazy question coming from a trainer who helps clients reach their fat-loss and physique goals.
 
Before we get started, let me say that I realize this is a very ambiguous question.  ''Really lean'' is relative, and I will tell you up front that I don’t have an answer for you. Only you have that answer for you. This blog post is simply intended to help you realize a few things:

1.    Everybody is different.
2.    Some of us can maintain leaner physiques than others.
3.    Going beyond a healthy level of leanness for YOU is a stressor.
4.    It’s not normal, and it may not even be healthy, to walk around shredded all the time.
5.    How lean do you want to be, and will you sacrifice what it takes to get there?
 
Let’s explore each of these.

1.    Everybody is different.
I have a saying: ''If you want longer, leaner muscles, get different parents.'' We were all given a unique genetic code that affects how our bodies look.  I will never be petite, or skinny, or naturally tan.  (I tried to fight this simple fact for many years, and I almost destroyed my skin in the process.)
There are things we can do to make the best of our genetics, of course, but at the end of the day, we are the product of our parents. (Darn you Dad, and your Scotch-Irish heritage!) The sooner you accept this, the more you can focus on making the most of what you’ve been given, as opposed to trying to change things that won’t change.
 
2. Some of us can maintain leaner physiques than others. 
We all know that person who eats whatever they want, doesn't exercise, and still has an absolutely gorgeous and lean physique.  (It’s even more annoying when they have natural muscle tone too, right?  I mean…how is that even fair?!?) We also all know the person who is very strict with their diet, exercises religiously, gets enough sleep, and takes great care of themselves, yet they struggle with carrying more body fat than they’d like.
 
Remember, we all have a genetic predisposition to look a certain way.  If you come from a very lean family, chances are, you can maintain a leaner physique than someone who comes from a heavier family.  (I am not ignoring the environmental factors that come into play here in terms of the foods you were/weren’t given as a child, and the activity levels encouraged by leaner families vs. heavier families, because I know that plays a role. Just trying to keep things simple.)

I have a few friends who walk around quite lean on a regular basis with no problems.  They eat well and exercise hard, but they feel really good and have a ton of energy when they are really lean. 

I, on the other hand, am foggy-brained, cold, and lose my period when I am really lean.  The last six weeks before my first figure competition, I felt like each of my limbs weighed 300 pounds!  It was miserable.

This is frustrating, but I have come to terms with it.  I am learning to be comfortablewith the level of leanness where my health, performance, aesthetics, and lifestyle intersect.
 
3. Going beyond a healthy level of leanness for YOU is a stressor.
Above, I mentioned that when I’ve gotten very lean in the past, I experienced fatigue, heavy limbs, foggy-headedness, and I lost my period.  Those symptoms don’t generally happen when your body is healthy and functioning well, right?
 
In some instances, it’s just your body adjusting to its new ''set point,'' but not always.
Your ''set point'' is the body weight or body fat level to which your body has become accustomed.  It may or may not be a healthy weight or body fat level, but if you have been there for a while, your body often fights to keep you there. Once you have maintained a new ''set point'' for a reasonable amount of time (6-12 months), it becomes easier to stay there.
 
Just ask anyone who has lost or gained a significant amount of weight in a short period of time. Until they have maintained their new weight for a while, it’s a struggle to stay there. The body likes to maintain homeostasis because it’s safe. Hormone levels, blood pH, heart rate, blood pressure…all of these things are tightly controlled, and if they go too far in one direction or the other, we are in danger. Your body generally doesn’t like large weight fluctuations, either. If you try to get leaner than where your body is comfortable, it will fight back. We have a saying at my gym: ''If you don’t slow down, your body will slow you down.'' That’s what your body is doing if you are trying to get leaner and you start experiencing symptoms similar to what I listed.
 
4. It’s not normal, and it may not even be healthy to walk around shredded all the time.
My good friend Jen Comas Keck touched on this in her article, ''Looking Fit Doesn’t Necessarily Mean Being Healthy.'' If it were ''normal'' to walk around super lean all of the time, more people would be really lean. That’s kind of common sense, right? Not to beat a dead horse, but if you aren’t someone who runs lean naturally, trying to maintainextreme levels of leanness is not healthy.

It’s frustrating, because as I discussed in this article, with the surge in social media over the last several years, we have become bombarded with images of our favorite fitness professionals (each of us looking our very best, no doubt), but even worse are the ''fitspo'' (short for "fitness inspiration") posters. These are images of extremely lean women with motivational sayings like, ''Winners never take a day off!'' or, ''Train insane or remain the same.''

I’m sorry, what?  Never take a day off?  Train insane?  Umm, how about the importance of recovery?  How about intelligent training? (You can read more about the ''fitspo'' posters here.)These images give us a false sense of normalcy, and cause many of us to feel dissatisfied with our bodies because we are chasing unhealthy and unrealistic goals.
 
5. How lean do you want to be, and will you sacrifice what it takes to get there? 
I realize that these are some very tricky questions I am posing. It’s hard to know how lean we want to get, because when we achieve that level of leanness, oftentimes it’s not enough. It’s the same with strength training. I thought that when I achieved a 135-pound bench, a 225-pound squat, and a 315-pound deadlift, I would be satisfied. Pfffft. Yeah, right. I’ve smoked each of those numbers and I am not even close to satisfied. Leanness can be the same way.

You don’t necessarily have to have a solid answer for these questions, but it is something to think about. As an example, there is a young woman who trains at my gym and she was a D1 college soccer player. She is naturally slim, athletic, and lean, but she had mentioned wanting to lose some fat in her lower body. Her diet is great, her training is great, and she takes good care of herself. All that being said, she does enjoy the occasional cupcake, beer, or glass of wine (or two).
 
We were discussing what it would take for her to get leaner, and after she told me about her diet and lifestyle, I saw no major red flags. I came to the conclusion that if she wanted to get leaner, she would need to get significantly stricter with her eating, or make other lifestyle sacrifices, so I asked if she was willing to do that. Was she willing to get a LOT more strict to possibly see some SMALL changes in her physique? Her answer was no. And THAT IS OK.
 
Know thyself, my friends. If you don’t want to make sacrifices (big or small) to change your body, then that is your prerogative. This woman has found the spot where her aesthetics, performance, health, and lifestyle intersect. Maybe none of them are exactlywhere she wants them to be, but she has found a solid balance. If you would prefer to be extremely lean, and it’s worth it to you to skip social events, get in bed by 9 p.m. every night, and train twice a day to get there, that’s fantastic. Do it. You are choosing aesthetics over lifestyle, and probably over performance and health, but if you want it, then do it.

Figure out what you want. Figure out what it takes to get there, and then decide if it makes sense for your life. Is being lean really worth it?  I don’t know…you tell me.

What do you think? Can you relate to the desire to lose more weight even when it takes a significant toll on your lifestyle or how you feel? Would it be worth it to you to be "really lean"?

About the Author
Molly Galbraith is a rapidly rising young trainer who is quickly making a name for herself in the fitness industry.  She is a strength coach and co-owner of J&M Strength and Conditioning, a rapidly expanding, private gym in Lexington, Kentucky for professional athletes and the general public alike.

Molly is also co-founder of the wildly popular Girls Gone Strong group, a movement dedicated to changing the way women train. She has also been an expert contributor to magazines like Oxygenand Experience Life. 

My experience of the Sprint Triathlon in Verdun!

As part of my training for the Mont Tremblant Ironman, I did a sprint triathlon in Verdun, Quebec, to put my race strategy (nutrition and hydration) to the test and work on the transitions.  The swim was 750 meters, bike 20km and the run 5km. After the race, I sent my coach an email going through my experience. I thought I would share this experience with any future triathletes out there! 

Well, first let me say that I am very happy I did this tri! I learned so much! Here's a break down of my day.

1. Being prepared: I was so nervous about setting up my bike that I forgot to take out my running belt from my transition bag. So when I transitioned from the bike to the run, I thought someone stole it or kicked it to another location by accident! I finally remembered that I had put it in one of the side compartments of my transition bag. 

2. The swim: I went to hard and too fast right from the start. I had great positioning and felt strong! Well, when I got to the first buoy there was major bottlenecking and it killed my energy level. I struggled to get my groove again after that and did not finish as strong as I wanted. :( 

3. We had quite a bit of a run from the swim to the bike but it was good practice for the IM. I think the distance is about the same in Mont Tremblant.

4. I transitioned well from the swim to the bike, but again I was so nervous, I literally got on my bike right away instead of walking it to the starting line for the bike portion! I could get disqualified in the IM if I do that!  So lesson learned!

5. Because the event was pretty much all in French, I did not know I had 5 loops to do for the bike. So a few times I started to come in to transition to the run. Luckily I asked a few times as I looped around and was told it was 5 loops, not 3 or 4!  

The roads were horrible for the bike! They were so bumpy!  I don't know why they didn't use the bike path for the bike and then use the street road for the run.

6. On the bike, it was very hard not to push hard and keep up with all the fast cyclist! But I kept reminding myself that this was not about speed. It was about learning about pacing myself for long distance, practicing nutrition and the transitions. So I 

focused on maintaining a nice steady pace. 

7. The transition from the bike to the run was great. I felt good and was in Z3 the whole run. I felt strong and crossed the finish line with a huge smile! 

8. I did notice that my stomach was not feeling well yesterday. I had a good breakfast but had a energy bar 30 minutes before the race. It wasn't one of my usual bars for training. It was one I eat every so often as a snack. I'm not sure if that was what set off my stomach or if was nerves. But by the time I got to the run, I didn't want to drink my sports drink. Water was the only thing I could stomach. 

As I reached the last 10 minutes of the run, I had half a power gel because I only had one power gel on the bike. My stomach was okay but not great. After the race I couldn't eat anything. I waited an hour and then had some watermelon. Then 2 hours later I had a sandwich. 

.

Overall I felt good with my performance (other than the swim). But I have to admit, it was hard seeing people in their 70's and even a 99 year old woman finished in 1hour and 10minutes! They were and are so inspiring! It's that stupid ego that gets in the way every time!  

Stay active and anything is possible! 

Do you listen to your inner Laziness or your inner Warrior?

"But I Don't Wanna!!!"                   (This article is from Sparkpeople.com. Enjoy!)

Does your body ever tell you this? Say, when your alarm goes off in the morning and you're just so comfy cozy in your bed? I know mine does. They say you're supposed to listen to your body. (Well, at least that's the excuse I use when I don't wanna). Then I realize, 'Hey, that's not my body. That's my Lazy kicking in.' 

My Lazy. That little voice that makes things sound so good. That thing that makes the bad decisions sound a little less, well, bad. Have you met your Lazy? That creature that tells you it'd just be easier to eat that cupcake on the counter than chop up the fruit in your crisper? That evil little being that says twenty more minutes in bed will feel so much better than a 2 mile jog? 

I've listened to my Lazy for way too long. My Lazy got me to 265 pounds. My Lazy had me creeping towards diabetes and heart disease, high cholesterol and a shorter life span. My Lazy needs to be a little less, well, lazy. My Lazy hasn't liked me the past several mornings. My Lazy tried to get me to roll over when the alarm went off. 

My Lazy has been defeated with hikes, jogs and core exercises at 5:30am for the past week. My Warrior is enjoying a winning streak. My Warrior has gotten me out of bed and into my workout gear. My Warrior has gotten me outside for hikes and jogs and back inside for stretching and core work. My Warrior has been kicking my Lazy's butt. My Lazy has been left in the dust, wounded and disappointed. My Warrior is triumphant. 

You can have all the support in the world. A top notch personal trainer. Kids who want to cheer you on. Family and friends who revel in your accomplishments. What you really need to find is your Warrior. My Lazy is a loud one, I tell ya. The attention seeker. The drama queen. My Warrior? Just a quiet voice inside. I found that I just needed to block out the rowdy noise to listen a little more closely so I could focus on my Warrior. 

This morning, I realized my Warrior's real name is Shelby. My Warrior is me

Biking Tips for climbing hills!

As my training intensifies for the full Ironman in Mont Tremblant, researching the best techniques and strategies to improve my performance has become part of my training regime. I came across this blog from the Club Cycliste Beaconsfield in Montreal. I thought I would share this with all of you enthusiastic bikers! Enjoy and happy climbing! 

Useful Tips for climbing

Pedal stroke

On the flats a poor pedal stroke will be somewhat covered up by momentum which will carry us through dead spots. Gravity however is merciless. As soon as there is a dead spot the rider will decelerate, necessitating an acceleration uphill to maintain tempo. This will happen twice a revolution and the greater the total rider/bike weight the worse the effect. If you can maintain a smooth pedal stroke by applying power all around the stroke with both legs you can minimize the effect and roll up the hill smoothly rather than exhausting yourself clawing your way up the hill. Work on lifting your legs as much as if not more than pushing them down. Don’t mash the pedal to a stop at the bottom of the stroke; keep it going around by pulling back.

Cadence

Take the hard work of getting yourself up the hill and break it up into manageable efforts by using a reasonable gear and maintaining a cadence of around 80 rpm. On long hills don’t speed up and exhaust yourself taking a run at the hill, don’t dump into a super low gear and lose all of your momentum and don’t stay in a big gear until you crawl to a halt. Get into a rhythm at the bottom and use your gears to maintain it. Roll up steadily by shifting to a lower gear whenever necessary to maintain your cadence. What is important is keeping your leg speed and avoiding overloading your muscles, not maintaining your rolling speed. If the hill levels out, shift to a harder gear as necessary to maintain your rhythm and a steady effort.

Gears

Most people have gearing that makes it impossible for them to climb effectively. You have to be able to maintain an aerobic, non muscular effort at a cadence that does not dip below 70 rpm for more than a few seconds at a time on all the hills you tackle. If you cannot do this worrying about technique is useless, have your gearing changed. Today there are many more options to get reliable, useable low gearing than there were a few years ago.

Breathing

Getting your breathing under control is vital for sustained hill efforts. Concentrate on deep, regular breaths. Get into rhythm with your cadence. If you breathe too rapidly you are expelling O2 before it has a chance to be absorbed. You will do better hanging on to what you have in your lungs rather than waiting for the next breath to try and get some more.

Pacing

Pacing is crucial for hills. We have limits to how long we can hold certain levels of effort. Go beyond these and you will have to struggle to continue even at a much slower pace.
If you go all out you have about 10 seconds
If you go hard enough to start breathing in a forced manner you have 30-90 seconds.
If you stay at a level just a bit above where conversation is possible you can maintain for over 30 minutes
The difficult part is that the body is slow to catch up with the workload we give it. You may feel like you are going at a hard but perfectly sustainable pace at the bottom of a long hill but go into the red and blow up even though you never increased the pace or effort. You actually were going into the red right from the beginning and by the time your breathing and heart rate caught up it was too late to back up, the damage was done. Lactic acid had flooded your muscles and jammed them up. On a long hill it is much better to start at a slower pace and after a couple of minutes when breathing and heart rate have stabilized see if you can gradually pick it up. You should aim to be strong over the top of the hill rather than being strong at the bottom and struggling over the top. Not only will you get up faster that way, you will be able to ride strongly right away rather than needing to stop and recover.

Seated Climbing

Hands on the hoods is good, on the tops of the bars is better. Elbows out and dropped to open the chest and make breathing easier. Sit up enough to avoid compressing the diaphragm (see breathing!). Keep the upper body, including your neck and face relaxed. Concentrate on spinning nice circles. If you need to push a bit harder, slide back on the saddle. This allows you to recruit back and gluteus muscles. To generate even more power, drop your heel as you come across the top of the pedal stroke.

Standing Climbing

Advantage: Allows you to generate more power as you can bring more muscles and your body weight into action.
Disadvantage: Consumes more O2. The bigger the rider the greater the O2 penalty. Each rider has an optimal percentage of time spent standing and seated on a long climb. Bigger riders who generate more power sitting will sit more than smaller riders who need to stand to get power and pay a smaller price to do so.
When to use it: You can intersperse short periods of standing in order to stretch and use different muscles for a few seconds. You can also use it when you no longer have enough strength to carry a gear while seated and have no lower gears.
How to transition: If you are standing to stretch while on a steady incline you should shift to a harder gear to allow for the extra power you will generate. If you are on an increasing grade you can stay in the same gear and stand rather than shifting down. Stand as one foot is coming across the top about to come down. That brings your weight down on the pedal, gives you a bit of a boost and keeps the bike from being drop kicked into the rider behind as often happens if you stand as your foot hit the dead spot at the bottom of the stroke.
Cadence: A little lower than seated but not by much. Aim for 70 to 75 rpm to start.
Position: Hands on the hoods, wrapped around in a firm but not tight grip. Your body weight should be centered between the wheels, around the bottom bracket. Lean too far forward and you drive the front tire into the road, scrubbing speed. You should be standing fairly erect with your body perpendicular to the ground when seen from the front. The bike should rock just a bit back and forth as you pedal, only about 6 inches each way. This allows you to bring your full body weight down on each pedal as it goes down without having to move your body weight around. Better to move a sub 20 lb bike than a 140+lb body, much more efficient and less tiring. This is where your upper body contributes, by helping rock the bike and bringing the pedals under your body weight. As the bike rocks it should stay aiming straight up the road. Any snaking back and forth increases the distance you have to ride and once again cause scrubbing friction that wastes power.

Short Hills

Short hills in an aggressive group present a difference challenge than long steady climbs. Here the idea is to use the techniques above but with an eye to maintaining the highest possible speed over the top rather than worrying as much about long term efficiency.

Descending

What goes up must come down (without going down)
Keep your weight low. Hands in drops or on hoods with elbows bent, firm grip.
When coasting, keep cranks parallel to the ground. Push down on the pedals. This puts your weight at the BB and allows the wheels to float over bumps independently.
Keep your gaze down the road on the smooth line you want to take, a further distance than when on the flats and going slower.
Keep all the way to the right unless overtaking. As soon as you have passed return to the far right line because no matter how fast you are going someone in your draft is gaining on you and needs the room to pass without going over the center line. (Same rule applies on the way up)
Do all braking before turns. A bike turning at high speeds with the brakes on is very hard to control and feels like it is fighting you.
When you do brake, slide your weight back on the saddle several inches and emphasize the back brake.
Favor lines that allow you to exit turns smoothly while carrying good speed rather than a line that carries you screaming into a turn and leaves you nowhere to go. Stay in your line while aiming to start wide, cut in on the apex of your lane and finish again on the outside.
In a turn, drop the OUTSIDE pedal and put your weight on it. Stand on it just like you would on the outside ski while downhill skiing.
Optional: Drop the inside knee towards the road to lower your center of gravity.
Advanced: Slight pressure from your inside hand on the handlebar will cause the wheel to angle out a bit allowing the bike to fall further into the turn, tightening it. This is Counter Steering. Pulling up on the bar will make the bike go wider.