Why I run

I was asked to write this post by Eventbrite, a company that I have used in the past that allowed me to plan, promote and sell tickets to one of my Fund Raising events for Cancer Research. They were interested to know "What inspires me to lace up and hit the pavement?"  Then other questions came up.  Do I participate in road races? If so, why, what kind and what motivates me to choose one race over another?

These are great questions to ask a run enthusiast such as myself. I had to take a few days to think about it because running has been and is such a big part of my life that I feel as though I have been running forever.  But, I've only been running 15 years (without disclosing my age, that is a short time for me) So I had to take time to reflect about my why, how and when did I start my journey of running.

In the very beginning, I only ran if I had to. I played several sports back in high school and University. Two of which required lots of running, ie softball and basketball.  However, I only ran for short periods of time so I didn't mind running. But if you were to ask me then to run a 3 mile road race or run a short 1/2 mile, I would give you a hard no. Not to mention, track and field was my least favourite gym class.


Then something happened.  My career path led me to a Sales Manager's position at the Boston Athletic Club for almost 7 years. During that time, I often heard and listened to triathletes talking about their races, especially ones that were more challenging and longer. ie, The Nantucket race where the swim portion entailed pulling someone else while on a paddle board and then running on a beach with a sand bag on your back, both for several miles. Really???

Slowly, I started to visualize myself doing a triathlon. I loved swimming and biking and I was good at both of them. I just had to tackle the run portion.  So I started to run without thinking about form or technique. I also had no idea, nor did I care, what type of shoes or clothing to wear or what to eat or drink for the best source of energy. I just threw on a pair of sneakers, comfortable clothes and ran.

I still remember my first run. I felt as if my lungs were going to pop out of my chest and my legs felt heavy and very slow, even though my brain was telling me I was super fast.  But as I continued to run regularly,  my cardio endurance improved. I also started to track my distances and duration. I did not care about speed back then. I just wanted to be able to run the distance of a sprint triathlon (5km/3 miles) without dying during the race or at the end.

I also remember not wanting to join run groups or run with friends or colleagues. I was a bit of a "run" loner because I enjoyed the time being alone.  So I did my own research, as many of us do, and implemented techniques that I thought would work for me.  Once I felt confident I could run 3 miles straight and without dying, I registered for several sprint triathlons. Shortly after, my interest turned to completing Half IRONMANS.


After my 2nd Half IRONMAN, I knew it was time to seek more help on my form, technique, and pace if I wanted improve my time running. But I also found swimming, biking and running on my own was becoming more and more lonely. So I joined other triathletes and started to bike with them. I chose biking rather than running in a group setting because biking is the longer portion of triathlons. However, it was not long after that I joined a run group as well.

Well, it did not take long for me to get hooked on running with a group. I found it easier to chat, depending  on my pace but more so because it's easier to run side by side then bike side by side. Therefore, I was able to listen to stories of other runner's experiences and learn about road races.

At first I thought, road races?  Who wants to just run? Where's the challenge in that? But I started to think to myself that it can't be that bad. I don't have to swim and I don't have to worry about transitioning from bike to running. I can just run which would allow me to focus on running faster. Curiosity finally got the better of me and I registered for my first 10km/6mile race.

Sold! I found myself hooked on road races and as all runners know, once you've been hit with the run bug, you start to search and register for more races. It did not take long before I was registered for my first half marathon and then my first full marathon. Ultimately, I registered for my first Full IRONMAN.

Becoming part of the running community changed me. As I mentioned earlier, I enjoyed running and training for events on my own, and still do.  However, once I started running in groups, ie, the Running Room in Toronto, I started to look forward to running with other enthusiasts and sharing our experiences, stories, aches, pains, personal bests, etc.  They were becoming part of my family and road races became our family get togethers, but without all the arguments.


The more I ran, the more passionate I became about running and the more I appreciated its benefits, ie, improved cardiovascular endurance, increased energy, weight loss, and reduced levels of stress.  As a way to say thank you to the run community for it's impact on me, I wanted to make an impact on them. So I started to register for events with a cause. ie. MS, Achilles, March of Dimes, and Breast Cancer. In addition, I started coaching the Running Room's Learn to Run program for Women, then the 5k Run program and shortly after, I became one of their Walking Coaches as well.


When asked about how I choose road races, my answer was this.  I love to travel so if there is an event in a city/country that I have not been to and would like to visit, (ie,  my first Marathon in Athens, Greece for the 2500th Anniversary of the Marathon)  I will register. Also, if a race is new, different and adventurous, sign me up!  But most importantly, I choose races that support causes that are dear to me, ie, Cancer, Heart and Stroke, Veterans and children.


If you are just starting to run or participate in any fitness activity, I feel there is no better way to experience your first event than by registering for one that supports a good cause. The motivation, the support, the gratification of knowing that you are making a difference while reaching a personal goal is indescribable.  But most importantly, the impact you are making for that cause is "priceless."  I know from experience because my last 2 Full IRONMAN'S have been to raise awareness and money for the Multiple Myeloma Research Foundation in honour of my father.  If you would like to know more about the organization, my personal experience and/or donate, please visit my page at

https://endurance.themmrf.org/IMLP703/donnafoster


For the rest of you fitness enthusiasts, if you have a good cause and would like to reach the community to raise funds for your event, please visit Eventbrites non for profit fund raising page.  We can all work together to change the world through events that get us moving, sharing, and coming together as one.

nonprofit fundraising


Stay active and anything is possible!
Donna

Looking for a new event to challenge yourself in 2017?

“Hi Everyone! As some of you may know I am proudly competing in the 2017 IRONMAN 70.3 Lake Placid event next September as part of the MMRF Team for Cures! This will be my third event with them after competing in 2 Full IRONMAN's in Lake Placid (this year and last year) in honour of my father who passed away from blood cancer in 1999. This organization has done some of the most ground-breaking work in oncology in the last 20 years that has led to 10 new cancer fighting drugs coming to market for patients in need. They’ve tripled the life expectancy of patients with this blood cancer and they won’t stop until there’s a cure! They also happen to run one of the Top 5 Endurance Events Programs – offering tons of logistical, training, and race week support for you AND your family. Right now anyone who signs up through me gets $100 off the already reduced race entry fee of $150 – so you can pay ONLY $50 and race in IRONMAN 70.3 Lake Placid. Just use code REFERREDTOCURE when you sign up. I hope you join me.  www.themmrf.org/2017IMLP PS! The top highest fundraiser win a 2018 70.3 World Champion BIB!!” Stay active and anything is possible! Donna

Stretch? I don't have time to stretch.

Hello my fellow fitness enthusiasts.  I know it may seem like a long time since I've written a blog. But you can also follow me on my Facebook Page called Positively Active, on Twitter as Fitnesscrazed and on Instagram as dfosterlarocque. However, for all you wonderful blog readers, I am making it my mission to blog every month on a variety of health and fitness topics.


This month's topic is stretching, which next to breathing and nutrition, is the third most important aspect of training. Here is a great article by Claudia Wood, a freelance writer and health enthusiasts, on the many benefits of stretching.

Stretching is one thing that many people neglect to do everyday and don’t place much importance on, but getting a good stretch is really great for your body. Whether you’re actually exercising, or just going about your day to day activities, you should always make a small amount of time to stretch out your muscles.

Stretching in general has many benefits – not necessarily directly related to exercise, but of course there are quite a few upsides to stretching before and/or after your workout.

Let’s look at the benefits of stretching in relation to every day life and exercise, to help us understand why we need to stretch and why a flexibility workout like yoga is so good for us.

Everyday benefits of stretching:

1. It wakes you up

Stretching has been proven to make you feel more awake, which is especially helpful when you’re at work and it hits 3 o’clock. Stretching helps to move blood that has pooled in your muscles and makes you feel tired and sluggish. So instead of pulling that chocolate bar from your drawer to wake you up in the afternoon, have a stretch to feel more energised and to avoid those unwanted kilos.

2. It’s a stress buster

When you get stressed your muscles contract and become tense, which can impact your body in a negative way. By stretching out your muscles, it can help to relax those that become balled with stress and endorphins are released which help to improve your mood and also help you sleep better.

3. It gets rid of back pain

Stretching is a great way to strengthen muscles and help them to become more flexible. Sitting at your desk all day can affect your posture, which can cause your lower back to become sore. Stretching those muscles that affect your posture, like your hip flexors and your back, can strengthen these muscles and get rid of soreness.

Exercise related benefits of stretching:

1. Flexibility

One of the main reasons that people stretch is to increase their flexibility. Having good flexibility can help you improve the way you do exercises and can also reduce the risk of injury if your muscles are stretched nicely. Flexibility allows you to exercise more easily and is especially important to maintain as your age increases.

2. It increases circulation

Stretching increases the blood flow and supply of nutrients to the muscles. This means that stretching helps to reduce muscle soreness after working out, which means that you won’t have to hold onto the wall when trying to sit on the toilet after leg day.

3. You can get more out of your workout

When you stretch your muscles and tendons become looser and easier to work with, which as a result reduces muscle fatigue. This means that you’ll be able to get a longer, better workout than if you didn’t stretch, which essentially means you can burn more kilojoules.

So get stretching, whether it’s in front of the television after work or while you’re in the gym. There are so many benefits to stretching that will have you feeling good and get your muscles in better condition.

Wow! Who would have thought that by taking a few minutes, or longer, to stretch before or after exercising, or stretching without training, would be so beneficial. I hope that one of the reasons listed above will help inspire and motivate you to incorporate stretching into your daily routine. Your body and mind will be grateful.

Stay active and anything is possible!
Donna

Walk? Not run?

Today I'd like to share a  new concept of training,  Low Intensity Steady State. (LISS) For those of you who know me, this concept might sound strange coming from me. Yes, I love HIIT and pushing myself to the max. But I also enjoy long endurance training that does not entail high intensity. 

For example, as part of my IRONMAN training this weekend, rather than run, bike or swim, I walked at a nice steady pace for 14km on Saturday and 17km on Sunday.  So why did I choose to walk and why for so long? 

Last week, my training schedule included several 10-24km runs, 1-5 hours on the bike 3 times, and a few hours in the pool   In order to allow my body a chance to recover while still moving, (aka active recovery) I walked to loosen up the lactic acid that had built up throughout the week. But I also wanted to incorporate endurance training so I walked more than 10km consecutively but at a slower pace. 

There are many benefits to training at  LISS and walking, both of which I will write more about over the next few weeks. But one benefit that I would like to leave you with is that by walking, you have more of  an opportunity to explore your own or other neighborhoods and really "see" what they have to offer. We are often in such a rush that we miss those elements that make each neighborhood so special, ie. mom and pop coffee shops, restaurants, bakeries, etc. 

So next time you are debating whether or not you should get outside and train, don't forget that walking is a form of exercise. For the body, mind and soul. 

Happy walking. 

Stay active and anything is possible!

Donna 

My Body Apology

I love when I read an article that comes just at the right time, especially if I am having an "off" day either mentally, physically or sometimes both.  Today was one of those days where I felt "off" physically. Then I read this article called "My Body Apology."  It made me realize just how critical I've been about my own body's appearance lately. Rather than appreciating the fact that I am healthy, strong and fit, I still find myself criticizing my body for some reason or another. So today, I am going to treat my body with more love and be grateful that I have the ability to train for my 3rd IRONMAN. 


Featured Blog Post on Sparkpeople.com by Linda. 


Most of us are here because we want to lose weight. One of the hardest things you have to get past to make that happen is taming that monkey mind. That is the self-criticism we all have. We don't like this or that about our bodies and we put ourselves down for any number of reasons. We cut ourselves down more than our worst enemy. 

We have to learn to love and accept ourselves as we are before we can allow the healing and weight loss begin. If you hate your body there is no motivation to treat it well. You would be unwilling to do the hard work to make weight loss happen. Treat your body as a sick friend who you want to get well. 

I have always had a love/hate relationship with my body because of my RA. I am furious that my body keeps falling apart, giving me pain and taking away my favorite activities. But I am amazed at the resilience and the never say die fight it always has, to give back as much as it can. I haven't always treated my body well, filling it with garbage instead of fuel, punishing it with too much exercise, wearing shapeless, ugly clothing because it didn't deserve better, just cursing its malfunctioning and shortcomings. Its high time I gave it an apology. 

Dear Body, 

I am sorry for ignoring your hunger signals for so many years. 
I am sorry for making you drink disgusting diet shakes and eat tasteless diet foods. 
I am sorry for comparing you to healthy people when that is unfair. 
I am sorry I thought of you as broken down wreck rather than the amazing miracle that you are. 
I am sorry I ate countless salty snacks because I didn't yet know how to handle stress or pauses in the day. 
I am sorry I spent so much time criticizing you that I forgot to say thank you and acknowledge your amazing senses, systems, limbs and organs. 
Oh, and I am sorry about those bell bottoms and shoulder pads in the 70's! 

You really are incredible and I thank you for taking me through this long, hard journey without complaint.

10 ways to add Non-meat Proteins into your Diet

This week's nutrition tip is about the various protein options and their benefits. Some of them you may already know but there may be some that you are not aware of and that you might like! Give some of them a try to add a little variety into your diet. 

Protein is more than about building muscle. Each and every body part requires protein to function, from red and white blood cells to hair and skin (all made of protein.) Eating protein at every meal stabilizes our blood sugar levels, helping with everything from mood to weight management to nervous system health. 

1. Ground Flaxseeds

Health Benefits: On top of being high in protein, flaxseeds are also a good source of plant-based omega-3 fatty acids. Their fiber content and mucilaginous nature also make them great for gut health. 

How To Use: Sprinkle ground flaxseeds onto oatmeal or cooked veggies for a nutty flavour. You can also add ground flaxseeds to homemade baked goods. Recent studies have found that cooking flaxseeds leaves the omega-3 content intact. 

2. Chia Seeds

Health Benefits: Like flaxseeds, chia seeds are high in protein and omega-3 fatty acids. Because they can absorb so much liquid (becoming a chia "gel"), they can also help prevent dehydration. 

How To Use: Chia seeds can be added to smoothies, sprinkled on porridge, used to make puddings, or even as a grain-free "breading" for chicken or fish (if you eat it!). 

3. Sunflower Seeds

Health Benefits: High in protein, sunflower seeds are also anti-inflammatory, which can help with symptoms of conditions like asthma and arthritis. 

How To Use: Sunflower seeds can be sprinkled on salads and porridge. Ground sunflower seeds can also be used in place of flour to dust meats or added to grain-free baking recipes. 

4. Nut Butters

Health Benefits: High in healthy fats and protein, nuts are wonderful for balancing your blood sugar levels, and using all-natural nut butters is a great way to get them in your diet. 

How To Use: Add a scoop of almond butter to your green smoothies, spread some cashew butter on a homemade gluten-free muffin or replace the maple syrup on your oatmeal with a spoonful of your favourite nut butter variety. 

5. Spirulina  

Health Benefits: While "green" isn't normally the color you'd think of when it comes to protein, this algae is actually a 65% highly-digestible protein. It's also incredibly high in calcium, making it great for bone health. 

How To Use: Spirulina makes for awesome addition to a green smoothie. It can be strong-tasting, so start slow! 

6. Hemp Seeds

Health Benefits: Hemps seeds are packed with protein. They also contain the ideal balance of omega-3 to omega-6 fatty acids. 

How To Use: Hemp seeds can be added to smoothies or sprinkled on top of salads. They are soft and don't need straining, so they're great for making dairy-free seed milk, too. 

7. Alfalfa Sprouts

Health Benefits: Sprouts are rich in immune-boosting vitamin C, and alfalfa sprouts are made up of as much as 35% highly-digestible protein. 

How To Use: Sprouts are an awesome salad-topper or great addition to any green smoothie. These are an easy one to grow yourself. 

8. Chickpea Flour

Health Benefits: Baked goods aren't exactly the first thing protein source you'd think of, but swapping your usual flour for a high-protein, gluten-free one is a great way to add a protein boost to your day. Since chickpea flour is made of dried, ground chickpeas, it contains all the health benefits of these nutrient-packed beans, including antioxdiants, digestive support and blood sugar regulation. 

How To Use: Chickpea flour works best in gluten-free baking recipes when it makes up no more than 25% of the total flour content, so mix and match it with other flours for best results. 

9. Pumpkin Seeds 

Health Benefits: Pumpkin seeds are high in magnesium, which key to nervous system health and is necessary for more than 300 chemical reactions in the human body. They're also high in, you guessed it, protein! 

How To Use: Pumpkin seeds can be added to your morning smoothie (use pumpkin seed butter if you don't have a high-speed blender), used in baked goods or sprinkled on porridge. Lightly toasted pumpkin seeds also make an awesome salad topper!

10. Protein Powders: This is an option but I recommend choosing the more natural alternatives instead. 

(This information is from www.mindbodygreen.com)


Stay active and anything is possible!
Donna

Is hydrogenated fats bad for me?

Hello peanut butter enthusiasts! I wanted to share this article from Oxygen magazine that I came across several years ago. It changed my life or I should say, it changed my digestive system. I had no idea why I suffered from cramps, stomach pains and the infamous "bloatedness" every time I ate peanut butter.  Then I read this article and immediately switched to organic peanut butter.  But more importantly, I started reading lables for that awful ingredient "hydrogenated" and stayed clear of eating it.  Here's why:

Oxygen article:

Hydrogenated  peanut butter is vastly different from natural peanut butter. Hydrogenation means the fat molecules have been chemically altered in the manufacturing process and not for the better. Your digestive system doesn't have the ability to digest hydrogenated fats because they rarely exist in nature. These fats TRAVEL AIMLESSLY AROUND YOUR BODY, FINALLY STORING THEMSELVES AROUND YOUR ORGANS AND ON THE INSIDE OF YOUR ARTERIES.


That last sentence sold me. By no means do I want fat travelling through my body and attaching itself to my organs. So my decision to buy organic peanut butter (even if it is more expensive) was not difficult. Once I did make the switch, I started to try other nut butters such as almond butter, cashew butter, macadamia butter, tahini butter and my new favourite Mamba's organic spicy peanut butter! I had no idea the other options would be so tasty, especially Mamba's.  They mix organically grown peanuts from Haiti with hot spicies. A combination I would never have thought of. If you live in Montreal, you have to stop by Atwater market and look for the Mamba table. You can choose  mild, medium or hot. Your taste buds will not be disappointed!

So for anyone who might experience negative symptoms after eating a particlar food, check the label for its ingredients. If you see the word "hydrogenated", it may be the cause or one of many causes for your discomfort. Try eliminating that food for a week or two and then add it back into your diet. If you experience any discomfort, it might be time to try other alternatives.

Stay active and anything is possible!
Donna


 

Spring clean your body

Spring Clean your body with my 4 WEEK NUTRITION TRANSFORMATION PROGRAM

With rates of overweight and obesity rising steadily and increasing evidence linking excess fat and inactivity to health problems, it is now more important than ever to educate yourself on how to make healthier food choices. But where you do you start when nutrition information is constantly evolving? How do you know if today's "super food" won't be tomorrow's "not so super food?"

Join my 4 week "Nutrition Transformation" program to learn strategies on how to lose weight, increase your energy level, improve your quality of sleep, improve your digestive system, impact your hormones and train more efficiently by eating the right foods. You will also receive a customized program to follow, with nutrition and fitness tips, throughout the 4 weeks to put the strategies you'll learn into practice.

After this program, you will have more confidence on how to make better food choices that will help your digestive and immune system which will enable you to live a more healthy active lifestyle.

Dates: Thursday, March 17: 5:00-6:00pm
Thursday, March 24: 5:00-6:00pm
Thursday, March 31: 5:00-6:00pm
Thursday, April 7: 5:00-6:00 pm

Cost: $150 (taxes included)

Location: Spa Vert
2360 Rue Notre-Dame O #300, Montréal, QC H3J 1N4

Street parking available

8 minute walk from Lionel Groulx Metro

Registration deadline: Mon. March 13th @ 5pm

RSVP to: dfosterlarocque@gmail.com

How I got over my fear of the water

We often hear that time goes by fast when having fun. Well I have to agree. It's been 2 weeks since my last blog. During those two weeks my training has been going well AND I'm having a blast!
I am staying focused on the training program Tom Holland, Ironman Athlete and Coach for MMRF, has provided, but with a few additions. I am training for the Ottawa half marathon on Sunday, May 29th, so I have to include more running, both short and long distance.

I have also included 1-2 yoga classes per week for core strengthening and flexibility and 2-3 times a week of visualization. Why visualization?  Because it works! I have experienced first hand it's amazing benefits and I will always include visualization as part of my training. Here's why.

I am very fortunate that swimming is my strongest leg of a triathlon. I was born a fish and I absolutely love swimming as often as I can. But for some reason, as race day approached in last year's Lake Placid Ironman, I started to experience anxiety attacks in the water. I found it challenging to get past two lengths in the pool and forget about swimming in a lake! I would start to hyperventilate as soon as I started.

I had no idea what caused these attacks and it started to impact my training tremendously. I was only 4 weeks away from race day and I was PANICKING! So I decided to think outside the box and called someone I met professionally through business contacts and whose services I had used in the past. I called Donald Currie, Hypnotherapist and NLP (Neuro-linguistic Programming) Therapist based in Toronto, ON.     http://www.donaldcurrie.com/

Donald was someone I enjoyed working with and I liked the fact that he knew me personally and professionally. So I didn't feel embarrassed sharing with him that I had suddenly developed a fear of swimming! I booked 4 sessions with him by Skype, since I no longer live in Toronto, and we worked together over a course of 3 weeks to try to eliminate my fear before race day.

Coincidentally, while Donald and I were working together, the Pan Am Games were occurring in Toronto. One evening, I watched one of the free style races and I was blown away by the athletes technique, form, speed and the way they breathed! Thanks to the high tech cameras used to film the events,  I was able to see how the swimmers were breathing under water. I shared this with Donald during one of our sessions and immediately he asked me to describe in great detail what I saw and how it made me feel. From my description, he incorporated visualization techniques that included visualizing myself as one of those swimmers. He also sent me several audio tapes to listen to every day that would help bring these visualizations to life. Slowly, I began to incorporate these images into my swim training and finally I started to think, swim and breathe like one of those athletes!

The night before race day, I went to bed early and listened to one of his audio tapes (my favorite one) not once but twice!  I literally visualized the whole event from the time I got out of bed to crossing the finish line! The extreme details I was able to incorporate into my visualizations was remarkable. I could actually feel myself swimming in water, pushing through the hills on my bike, running up the steepest part of the course and then crossing the finish line injury free with a huge smile on my face.

The next morning, I woke up refreshed and ready to rock and roll! I was excited to get to the start line and SWIM!!!!! The result? At first, I did experience a little anxiety, which is perfectly normal for any event, but before I knew it, I was heading out of the water to the bike segment!

I still have no idea what caused my anxiety or fear of the water. But I am happy that it happened because it provided me with the opportunity to explore visualization and incorporate it into my training, then and now.



Stay active and anything is possible!
Donna

Reality check

I am simply gutted today. I was quickly reminded of my "why" for participating in the Lake Placid Ironman on July 24th.  I saw a very sad post today by my good friend Craig Finkbeiner's wife, Penny, that said " Ok here we go again , wondering what we're going to do since he re-lapsed ? New Chemo ? More of what's he's on ?"

I was shocked and very sad.

Craig Finkbeiner and I both trained for the Lake Placid IM last year and we soon became fast friends. During our training, he shared with me his story as a Multiple Myeloma patient. He was very humble but I knew that this disease was and still is heartbreaking and very deadly. After being diagnosed with Multiple Myeloma, the survival rate is 2-3 years. Craig has survived over 8 years after having over 80 chemo treatments. But that has never stopped Craig. He has completed several half Ironman's, a full Ironman along with many road races. He continuously trains hard and is like a machine! He is also so gentle, family focused and is very committed to not letting this disease stop him from living life.

Craig is a huge inspiration to me and I have asked the Multiple Myeloma Research Foundation if I could partner with Craig and raise money in his honor as well as in honor of my father who passed away from a similar disease.

If you would like to donate toward MMRF's research to help find better treatments and ultimately a cure, please visit my page. Any donation would be greatly appreciated by myself and Craig. 

support.themmrf.org/donnafoster 

Thank you for taking the time to read my blog and may you take time today, to let someone you love know you are thinking about them.

Stay active and anything is possible!

Donna 

February IRONMAN training

I can not believe we are already in the 2nd week of February! A lot has happened in the last couple of weeks both professionally and personally.

My IRONMAN training has increased by 2-3 hours so I have  re-directed my focus to accommodate the changes. Swimming and running has been added to my schedule but I plan on keeping the bike as my main focus. Biking is my weakest leg of the race so I want to make sure I can master biking 180 km (112 miles) with relative ease! So here is my plan for February:

Bike 2 times a week for 1 hour (mileage will increase each week)
Run 3-4 times a week: Mileage will increase each week as I prepare for the Ottawa half marathon
       which is 14 weeks away
Swim once a week for 1 hour (incorporating drills to incorporate speed, form, technique and
       endurance
Strength train 3 times a week for 1 hour (with an emphasis on core stabilization)
Yoga 1-2 times a week (more if I can fit it in!)
Visualization: Once a week for 20 minutes
Nutrition: 
After my nutrition cleanse last month, I've continued to increase eating more green vegetables  and drinking more water.  I've also managed to keep my sugar intake very low. This includes wine, desserts and pastries! This is HUGE for me and I'm looking forward to seeing how much more my training will be impacted. I have more energy, faster recovery and I'm more regular. I know, too much information, but it's important when training hard!

But the training does not stop there. I recently updated all of  my certifications: CPR, AED, Personal Training Specialist and a Healthy Eating and Weight Loss Coach. I also attended a 2 day conference with CanFit Pro and registered for some great lectures and workshops.

Essentials for fat loss
Fueling for exercise
Crazy core
Mentorship and Leadership
The truth about detox
100% crunch free core exercises
Movement training

I can not wait to implement what I learned for my clients as well as for my own training! Let the fun begin!


Stay active and anything is possible!
Donna

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!

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 

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 

             

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

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)

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! 

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

WORTH IT! 

(I came across this on Pinterest and have incorporated it as my mantra for my 2016 Lake Placid Ironman training!)

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

followed.

 

Her father, a chef, took her to the kitchen... 

 

He filled three pots with water and placed each on a high

fire... 

 

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.