A year without blogging!

What Happened to 2012? It went by so fast, don't you think? Wasn't it just yesterday that we were setting out our goals, eager to get going on having our BEST year yet? 

Did you? I hope so! I definitely didn't achieve all my goals for 2012, but I did focus very specifically on using my 2012 WORD all year long, and it absolutely made a difference in my life and helped me create and carve a theme. I truly believe that by keeping that word as my focus, I had the best Holiday season ever this year :).

As you look ahead to 2013, try not to get overwhelmed. Try to be more realistic than you were last year. Try to set yourself up for success. The other day, I shared a post from elephant journal that had some great tips on getting more out of your relationships and asking your partner "How Can I love you better" (such a simple, yet powerful question). A friend of mind Chiemi Rajamahendran pointed out that an even more powerful version would be to ask YOURSELF that question.

Using that as a starting point, I suggest setting out your goals and resolutions, and hopes and promises and....whatever you want to call them, by always making sure they serve to LOVE YOURSELF BETTER. What's the point of becoming the next CEO of your company if it means you won't ever see your family due to the travel? Why set out a 10km race goal of 40 minutes if it means you know you will hurt your knees and be sidelined for months? Make sure your goals for 2013 line up with your heart, your body and soul.

I wish EVERY one of my fans a Very Happy SAFE New Years Eve and I truly hope in some way, I can be part of helping you achieve your dreams in 2013!

 

PS  - I seem to have really neglected my BLOG in 2012, as I was more focused on my Facebook Page.  I hope all of you reading this, are fans there!  www.facebook.com/fitnessfreakscanada

 

 

Guest blogging!

Here's what else I've been working on!

http://www.silvericing.com/pages.php?pID=159&osCsid=1d08d046d33e42c1d73ea19e5ffee4a0

Choose your word wisely

Yes, its that day of the year. The one where we set all our best intentions for the upcoming 365 days to achieve all our hopes and dreams! Yes, I've been a naysayer of new years' resolutions in the past (you may recall my "New Years Revolution" blog last year).

This year I want you to think a little differently. In the world of life and lifetstyle coaching, a LOT of emphasis is given to our language and how we speak to the world, about the world and about ourselves. Positive self talk and creating the environment in which you exist through your language has a profound and proven impact on how we see ourselves on a daily basis and how we actually experience life. Two people in the exact same circumstances can have vastly different perspectives based solely on the language they CHOOSE to use to describe those circumstances and their place within it.

Okay, so how does this impact New Years Day? There is a movement towards choosing a "word" or "words" to guide you through the upcoming year, rather than a laundry list of 'to do' items which you will likely achieve one or two (and sadly, most won't even get that far). Why not focus on seeing your world through different eyes and different words this year?

Here's a little help to get you started.

Tips for Choosing Your Word
Want to set an intention for 2012 by choosing a word? Follow these steps to hone in on the right word:
1. Visualize 2012. What are three images that pop into your head?
2. What are five words that you hope will describe your 2012?
3. Consider your images and words. Meditate on what really touches you and that you most want out of 2012.
4. Focus in on your word. Capture it in a journal or your mind so that you have made a conscious commitment to the intention and then let it go and see where it guides you.

5. Commit to your word. Post is around you; get used to using it; call on it in the situations where it would most apply to helping you make the changes you want to see in your life

I personally have not taken the "word" approach in the past. I am excited to embark on this new vision for 2012. While I won't be sharing my personal word with anyone except my husband, I am already finding myself using it to guide my actions, decisions and responses...and it's only 6pm on January 1!

So, grab a journal and a dictionary and Happy Hunting for that word!

Many blessings for 2012

Tracy

Spreading the Love!

I'm doing a little Guest Blogging via a NEW local clothing and lifestyle company Silver Icing...Check it out!

Silver Icing Blog : Tips from a Personal Trainer

Get Ready for Weight Gain Season!

Whether you are ready for it or not, there's no denying the season is here. Retailers are already starting to inundate consumers with holiday advertising. And, that means another less desirable season is upon us- extra pounds season -- the time of year when a vast number of people pack on weight and inches.
Don't be one of the statistics this year. Prepare now for the season of indulgence and avoid it sneaking up on you. Right now is the time to put a game plan in place. If you wait until the season is in full swing, it will be increasingly more challenging to make good choices. Being proact ive is always more successful then reacting.
So take time today to create your game plan. It isn't complicated nor is it time-consuming. Take 15 to 30 minutes today to develop your outline. You can break it into three critical parts: what you eat, how you move and chaos reduction.
What you eat.
Just because you choose to be a mindful eater during the holidays doesn't mean you can't enjoy yourself. While the old saying "everything in moderation" may sound like a broken record, it is absolutely accurate.
• When faced with a buffet, three points can help keep you on track. Choose a small plate which will automatically limit your quantity. Mentally divide your plate into four equal parts: one part should be filled with veggies, another with lean protein (like skinless turkey), a third part with fruits, and the final part with an indulgence (a cookie or brownie, etc). And, don't allow yourself more than one trip through the buffet line.
• The temperatures are chilly, the seasonal music is playing in the background - the perfect setting for a cozy, hot drink. But beware of these comfort drinks. Many coffee drinks are overflowing with empty calories. Even if you choose only a small sized sweet concoction, you most likely will drink the equivalent amount of calories as is found in an entire healthy meal. Alternatively, try a coffee with almond milk, stevia sweetener and a dash of cinnamon.
• Spend 30 minutes one weekend cutting up vegetables for quick on-hand snacks. Choose your favorites from carrots, broccoli, cauliflower, peppers, snap peas, etc. Have them washed, cut and placed in airtight containers. Keep some at home in the fridge and bring some to work with you. When the munchies come on, grab a container first before diving for the holiday cookies and snacks.
• Start a new tradition: Healthy holiday recipe exchange. Instead of the traditional cookie exchange or sweet treat preparation party, challenge friends and family to makeover a favorite holiday recipe. These days it is rather easy to search the Internet to find a healthy alternative recipe for one of your favorite holiday treats. Have everyone share a sample of their healthy treat along with the full recipe.
How you move.
• Most clubs and fitness professionals will confess that December often is the slowest time of year for new members. Yet joining a club, training with a trainer or joining a new class during the holidays can be a major advantage in your fight against holiday bulge. Seriously consider this option. You may even find that paying for a membership is a major exercise motivator.
• Exercise less. That's not a typo. Who couldn't use a little more free time to get their holiday to-do list completed? Decreasing your weekly exercise time can be beneficial at this time of year, with one caveat. You must increase the intensity. For example, if you run for one hour three times per w eek at a consistent, comfortable pace instead try decreasing to just 20-30 minutes but use an Interval Training technique. This technique requires that you push toward your maximum heart rate for short bursts throughout the entire workout along with periods of slower recovery. You will burn significant calories while also freeing up time for some of the holiday perks.
• Trick your muscles. If you indulge a little during these holiday weeks, you'll want ammunition to help fight against those extra calories. Breaking from your normal strength training routine can help confuse your muscles, which is a good thing. It can make your workouts more efficient. So, change up your strength program with different exercises, different equipment, different weight sizes or all of the above.
Eliminate the chaos that often comes at this time of year.
You do not have to be a seer to know that stress has a direct link to weight issues. Stress, of course, can lead to overeating. Also, stress alone has been linked to weight gain in some studies. How is this related to the holidays? Remember, that stress is your enemy in the weight gain battle so you must keep it in check.
• Many find themselves with more obligations this time of year. Don't let yourself feel overwhelmed. Cross items off your list that just aren't a necessity for your holiday enjoyment. Ask for help from others. For example, get family involved with the cooking, enlist the help of your kids with present wrapping, etc.
• Recharge your batteries. Amid the hectic schedule, make time to relax every day. Give yourself at least 15 minutes to do whatever is most relaxing to you. This could be a warm bath, uninterrupted reading time, meeting a friend for a quick coffee, going for a walk, or whatever lowers your stress.
• Stop trying to achieve perfection. Remind yourself that those celebrity television chefs have an entire staff to help them. Magazine decorating photos are designed by teams of professionals. Most likely you don't have those same groups at your disposal, so make sure your goals are realistic to your abilities and availability.

Get your head out of.....the sand

You've tried virtually every "diet" you can think of and still haven't lost weight. Or, perhaps you've lost weight only to quickly gain it back. You feel like you are in a never-ending battle that you just can't win. Does this sound familiar? Stop beating yourself over the head in frustration!

More than likely you just aren't armed with the right information to help you be successful in reaching your weight loss goals. There are so many diet misnomers floating about that it's easy to feel like your drowning. The first step toward success is distinguishing fact from myth and using the power of knowledge.
To help you get started on the path to permanent weight loss and healthy living read below to learn what's true and what's false in the world of dieting. Take the quiz below to test your knowledge and you'll learn what it really takes to beat the scale. Read each question and answer true or false. Then read below to find out whether or not you guessed right.

1. Skipping Meals Is a Good Idea
2. You Can Spot Reduce Certain Parts of Your Body
3. Eating Late At Night Makes You Fat
4. If Something Is Fat Free, You Can Eat As Much As You Want
5. Eating Less Than 1200 Calories Will Accelerate Weight Loss
6. Salads Are Always A Great Eating Out Choice
7. You Can Lose and Maintain Weight Without Exercise
8. If You Only Lose One Pound A Week You Need A New Diet
9. You Shouldn't Exercise Every Day
10. You Should Wait To Strength Train Until You' ve Lost Weight

1. False. The idea behind this myth is that you'll consume fewer calories in the entire day. The reality is that you probably will consume at least the same amount, if not more. Skipping a meal lowers your blood sugar. Low blood sugar usually makes you very hungry. In return you end up eating quickly and probably making poor food choices when those hunger pains come a knocking. Eating several small meals per day helps you stabilize blood sugars and control your appetite.

2. False. If you slave over 200 sit ups a day, it still isn't going to get rid of your spare tire. Fat is lost evenly throughout the body. You can't focus on one body part and only work it in an attempt to reduce that fatty area. To help a trouble spot you must focus on overall fitness - aerobic workouts, strength training, good nutrition and more . That's the only way to reduce extra fat.

3. False. Your body doesn't determine your weight based on WHEN you eat. It just cares how much you eat. What's important is determining how many calories are coming in versus how many are going out. You need to find the right balance based on how much your eating and exercising. If you take in more calories then you burn, then the extras will be stored as fat. That's true whether you eat at night or not.

4. False. For the most part, a calorie is a calorie is a calorie. Sure, it is a little more complex than that but just keep in mind that for every extra 3,500 calories that you take in and don't burn off, you will gain a pound. Does it matter if all of those 3,500 calories are fat-free? No! Your body just cares that the extra calories were consumed. Plus, fat makes you feel full. If you don't eat enough of it, you may find yourself constantly hungry and you may end up consuming more calories than if you had eaten something with fat in it.

5. False. In fact, it may have the opposite effect. Too few calories per day causes your body to adapt to a minimal amount of food, and slows down your metabolic rate. The body may think it's "starving" and actually hold onto every bit of food to ensure survival. Then, when you begin to eat normally, your calorie needs are reduced and you end up gaining more weight even though you are consuming less food.

6. False. Sometimes you'd be better off eating a burger than a salad. Many restaurant salads are dripping in high calorie, high fat dressings. Plus, they often add fatty t oppings like croutons and bacon bits. If you are going to choose a salad, be sure the dressing and extras don't sabotage your calorie counting.

7. True. When it comes right down to it, weight loss is about the difference between intake and output. As long as you are burning more calories then you are consuming, then you should be able to lose weight. So, exercise isn't a necessity but it certainly is the best approach. Study after study has proven that groups that both maintain an appropriate calorie intake and also exercise have better weight loss successes and are better at keeping it off. Plus, exercising provides SO many health benefits it would be crazy not to include it as part of a healthy lifestyle.

8. False. Losing 1 - 2 pounds per week is actually an excellent weight loss rate. If you lose more than that, then it's very likely that it won't be permanent. You'll just end up gaining it back. When you lose at rapid paces, typically you end up losing water weight and muscle weight. You want to lose fat. So, even thought the scale may show less, you won't be as healthy and won't look as good.

9. True. It's not necessary to exercise every single day of the week. Sure, it's great if you can get some type of physical activity in on a daily basis. But, it also is important to give your body rest time to recover and improve. For example, you don't want to lift weights every day working the same muscles. They need time to rest. And, intense cardio workouts daily can wear you down. Resting one day a week can actually help you.
10. False. Strength training is an essential part of good fitness. Virtually everyone should include some type of strength training in their weekly workouts regardless of whether they are wanting to lose weight, just maintain it, or build muscle. And, muscle actually helps your metabolism (e.g. helps you burn calories), so you should do it as part of a weight loss program.

Welcome to the Week #3 Challenge!

Hey Fitness Freaks, here is your week 3 challenge. Email me with how many days you got through and feel free to add details about what you liked, didn't like and how many rounds you completed in 20 minutes.

Remember, you can email tracy@Fitnessfreaks.ca if you want modifications to ANY of the exercises.

Get Busy!

Fitness Freaks Summer 2011 Challenge - Week 2!

I hope you all had a Fantastic Canada Day. I hope you celebrated in style and remembered how lucky you are to be Canadian! I myself enjoyed a beautiful lakeside run, but also had lots of great food including a community pancake breakfast and a great barbeque at night! Celebrations are always a time when it's so hard to manage what we eat, don't you think? After a long week-end of sun and fun, I'm guessing that more than just me and my family need to get back into our healthy eating habits.

So, this week's challeng is all about showing your true colors! (In your diet, that is).

Week 2 Challenge (2 parts):

1. Eat 5 different colors of fruit and Vegetables every day

2. Eat 5 servings (1/2 cup raw or cooked, 2 cups leafy greens) of vegetables every day

Send me the number of days you achieved Challenge #1 and challenge #2 and receive the same number of entries into the grand prize!

Here are some tips on getting those colorful fruits and veggies in:

1. Buy a pre-made veggie platter and leave it on your counter while you prepare meals.

2. Wash, cut and bag a serving size of veggies into 5 baggies (assorted peppers, carrots and cucumbers for example). Throw one in each day's snack pile

3. Keep fruit (already washed) on the counter in a bowl. You are many times more likely to grab it if you see it!

4. Toss spinich in everything from pasta sauces to eggs to your sandwich (instead of lettuce)

5. Keep pre-washed spinich and leafy greens ready to grab to throw into a bowl with a little oil and vinegar before every dinner you eat at home.

6. Buy frozen berries in the freezer aisl (psss, they are usually more nutrient rich than the ones that have been sitting for 4 days in your fridge). Throw them on top of yogurt or cereal. Better yet, throw them in a bowl and CRUNCH on them at night instead of chips or popcorn.

It doesn't take long to add up. Good Luck! :)

Summer 2011 Fitness Challenge Week #1

Hi Everyone

Welcome to the Summer Challenge. A new challenge every week until July 29th, with lots of chances to enter our contest to win the fitness prize pack. This week's challenge will focus on getting your heart rate up and using your whole body!

So, let your inner fitness freak out and complete the following. Post your results on the facebook page or email tracy@fitnessfreaks.ca to get your contest entries. Every day you do it, is an entry (so just post at the end of the week as to how many days you completed it!)

1. Warmup with 3-5 minutes of walking, jogging on the spot, jumping jacks, dancing...whatever gets your heart pumping

2. Complete as many pushups as you can in 1 minute (knees or toes is fine)

3. Complete 1 minute of jumping jacks

4. Complete 1 minute of squats with knee raise, alternating side to side

5 Complete 1 minute of running/stepping on a stair or step 8-12 inches high, leading with your right leg, then the same with your left leg

6. Complete 1 minute of Bicycle crunches.

That's a total of 10-11 minutes! Choose a time each day to do it, making sure to have about 24 hours rest in between workouts.

Here's a look at the strength exercises if you prefer a visual description :)

Happy Canada Day!

Contest Now, Contest Later

I promised you all a contest at the beginning of June, to be announced today, on the first day of summer! Well, there's a bigger project in the works so you'll have to wait a wee bit longer for the big contest .

But, not to disappoint, Fitness Freaks is STILL issuing a Summer Challenge and mini contest!

How to enter (and yes, you can get multiple entries!)

1. 'Like' Fitness Freaks on Facebook AND post a review if you are a past or current client or participant. Simply click on "reviews" on the left side of the page

2. Email tracy@fitnessfreaks.ca with a picture of you doing your favourite exercise. please include what you call it, why you love it, and how you do it

3. Post your results to the "exercise of the week" challenge on the Fitness Freaks Facebook Page. You get an entry every time you post!

4. Bonus entry: Post a healthy summer recipe on the Fitness Freaks Facebook Page under the discussion topic started just for this!

The prize you ask?

All entries will be entered into a draw to win a "fitness prize pack" that includes:

* $25 Gift Certificate to Lululemon

* SIGG waterbottle

* Ripcords Red Exercise Band COMPLETE with workout designed by Tracy!

Total Prize Value is ~$100!!!

How easy is that? So get "liking", get "posting" and get "exercising"

** Exercise of the week will be posted on the Facebook page and here on the Blog on Sundays beginning June 26th, 2011.

Contest Closes July 29th, 2011 :)

21 Days Later

so here we are! The summer solstice occurred this morning and WOW, what a glorious day to mark the first day of summer. As promised, I"m back to report on my progress restoring my "good habit" of drinking green tea without a bunch of treats at night.

It wasn't easy and I definitely am not 100% there, but I"m back to 4 out of 5 nights just having my tea. I still am enjoying the occasional tea biscuit or piece of dark chocolate, but I think I'm back under control - thanks in part to being so busy at night I almost don't have time to sit down.

With summer here and the temps warming up, I wanted to share some tips for exercising in the summer

1. Stay cool by stripping down. Just like in cold weather, layering is important for summer workouts outdoors. It doesn't take long to get warm so make sure layers are thin and easily carried if you are on the go. Also, the layer closest to your skin is a 'wicking' material that can pull sweat away from your body to the outside of the fabric, to evaporate.

2. Beat the heat. As hard as it is, try to get up and do your workout first thing in the morning. With the sun rising before 5am, it just may be the only time of day that is cool enough to actually enjoy your workout. Often it doesn't cool off in the evening and can actually get warmer in the last few hours of the daylight, so don't count on evening time to be the coolest time to workout.

3. Hydrate! 2 litres per day on average just to get you through the day. But be sure to add 1 cup of water for every 15-30 minutes of exercise during your workout. If it's windy out, your sweat can be evaporating off of you before you realize that you are dehydrating. Did you know that yawning is one of the first signs of dehydration?

4. Protect your skin, especially the top of your head. Whether or not you're a believer in sunscreen or prefer to use protective clothing, the top of the head and tips of the ears are very susceptible to burning. Throw on a light weight hat (like the kind you buy at the running store) and keep a bucket with some cold water nearby if you are just working out at home outdoors. Squeeze some cool water over your hat to keep your temp down and protect that "part" at the same time!. Throw on some wraparound sunglasses to make sure those nasty UV rays aren't sneaking in to the corners of your eyes

5. Don't be tempted to skip your athletic shoes. Though the feet get hot hot hot, it's so important to keep that base of support protected. Find ways to keep cool by loosening your shoes slightly, switching to extra thin, or no socks at all, but please don't workout in flip flops or sandals!

I hope the tips above are not just wishful thinking and we actually do get a chance to use them this summer! Here's hoping for sunny days and warm weather!

21 Days

They Say it takes 21 days to make a good habit, and less than 7 to break one. Here we are on the last day of May, and I'm here to challenge you to take the 21 day habit forming challenge. Why now? Why, summer of course! 21 Days from now, on June 21, the summer solstice arrives.

I only insert this very "textbooky" picture here because I think it's a great reminder that we are just about HALF WAY through 2011! That's right. The summer solstice also marks the half way point of 2011. How are you doing on your plans, your revolutions you made in January with me, with your hopes for summer racing, summer swimwear, summer hiking etc etc.

We have slogged through one of the coldest, wettest Winter and Spring in our history and many of us have taken comfort in staying home, sitting on our couches (watching great hockey of course) and possibly forming some not so great habits.

I for one, can count myself in that boat. My nightly "green tea" routine of making a huge pot of aromatic tea and sipping on cup after cup before bed, has slowly morphed into green tea and blueberries, to green tea and dark chocolate, to green tea and a cookie, and lately, to green tea and anything sweet!

I am taking the next 21 days to get BACK to a great habit. Back to the plain ol' Green tea. Will you join me in forming ONE new habit over the next 21 days that will benefit your health? Having trouble choosing? Email me for a fantastic tool that can help you narrow your focus and find the perfect goal. It could be nutrition related, fitness related, stress related, sleep related. Anything. Pick something and commit to the next 21 days.

Here's a few tips to help you along the way:

1. Tell someone, anyone, everyone! The more people you tell, the more likely you are to succeed
2. Keep it simple. This is not about giant goals. This is about ONE habit you want in place before that summer solstic hits
3. Write it down and post it somewhere where you will be reminded to focus on it. better yet, post it somewhere that you are likely to BREAK the habit. You might think twice
4. Buddy up and get someone to work on the same habit with you. Report to each other daily
5. Be positive. State your intentions in a positive way and do not beat yourself up if you slip up. Affirm for yourself why you are doing it and get on with it!

In 21 days, once summer arrives, I'll be back with news on how I did with my habit "re-forming" and I'll be bringing you a fabulous 100 days of summer challenge, complete with a prize package!!! So, if you think you'd like to take part, I seriously encourage you to get cracking with the mini '21 day habit former".

I'd LOVE to hear what you're working on, so send me an email at tracy@fitnessfreaks.ca or comment here! Tell your friends, spread the word and make some GREAT HABITS!

Good Luck

Power Recipe!

Anyone who doesn't think food is drug needs to listen up! Food is the most powerful drug you have access to every day. It can be used for good or bad and it's definitely addictive for some! I personally LOVE food. I love to eat, to try new foods, to cook and to enjoy. Lately I've been spending a lot more time trying to get the most "bang" for my buck. I get about 5 chances a day to eat and within those 5 chances, I am trying to get all my Canada food Guide servings, eat a rainbow, hit the major vitamins and minerals, and of course, satisfy some cravings here and there.

Going forward I will offer up some of the best, most power recipes I come across and think are worth sharing. This one today is truly the definition of super food. In five minutes of prep (and about an hour of chillin' in the fridge) you can hit 100% of your RDA for folate, 100% of your Vitamin C, and a host of benefits in terms of fibre, amino acids, lipase activity...need I go on ? Essentially this is a fabulous dish for flavour, fullness, and every nutritional quality going. Enjoy!

Chickpea and sprouted beans

1 Can Chickpeas Rinsed

1 whole Red Pepper, washed and diced

1 small bunch of cilantro , chopped

1 small bunch of flat leaf parsely, chopped

2 cloves garlic, minced

2 tbsp lemon juice

1 tbsp olive oil

dash of sea salt

ground pepper to taste

combine and let sit 1 hour + in the fridge. A one cup serving is approximatley 200 calories.

Before serving, sprinkle/mix in a small handful of sprouted beans (buy them in the produce section of your grocery store...they look like beans with long stringy tails)

Enjoy!

The art of procrastination

"One of these days is None of these Days" (H.G Bohn) Though most of us will never paint a masterpiece or sculpt anything worth displaying in the home, I'm amazed how many of us have mastered the art of procrastination (I'm no slouch myself). In fact, my inspiration for tonight's blog is entirely based on my own self berating for not getting started on the list of 7-10 blog topics waiting for me patiently on my desk at any given time!

Although at this time of year, most people are busy procrastinating their taxes, it is safe to say that the greatest use of procrastination in general comes to people's health, diet and fitness. Let's take a look at some of the top 'reasons' (read: excuses) for putting off taking the next step in your health and how you might be able to put those reasons to rest.

1. I have been so busy// I am too busy today// I am the busiest person that every lived// . This is the most common reason I hear on a day to day basis. I strongly recommend you choose a friend or collegue who you admire for their commitment to their health, diet and exercise and take a close look at their life. ASK THEM how they stay committed with such a busy schedule. You are likely to hear things like a. They do it first thing in the morning (yes, even if that means getting up 30 minutes earlier) b. They schedule exercise in as if it is a meeting, or better yet they actually do make an appointment with a trainer c. They enlist the use of a buddy system d. They sign up and pay for a class to motivate them. While these all seem obvious, the key note is that those are 4 simple procrastination busters. Choose any one of them and see what a difference it makes 2. I don't have time. Although this is very close to reason #1, I like to address this one separately. No doubt you and I could argue for 30 minutes about whether or not you have time to exercise, but usually, once this 'belief' is ingrained in someone's head, it's tough to shove back out. What I recommend as a more effective attack agains the 'no time' excuse is to actually keep a time journal for 3 days. (Yep, you can even get a handy app for it on your iphone or blackberry...just beware, they may actually be what's sucking up your time!). It can be very eye openeing to see exactly where your time is spent. I once did this task with my coach, only to discover that I was spending upwards of 40 minutes per day mindlessly surfing around the internet. Just imagine what could be done with that time? Once you've kept your journal, take a close look at what you would consider your 1-2 biggest time wasters and see if you can't lump those little bits together into one solid block of 30-40 minutes to either have a workout, prep some healthy food, make your meal planning and grocery list or go to your annual physical! 3. I have a sore _______. I could fill this out with a hundred different options over the course of the year. Some of use are more prone to injury and/or are dealing with long term chronic pain. The trick here is to identify if this is a Global problem or a Local one. Sore left hamstring? How about a swim workout using a pull bouy, or simply a complete upper body strength training session. Torn rotator cuff? You can still walk, hike, run, and spin, not to mention lunge, squat and work your core. This REASON for putting off your health is one of the best, becuase it tends to get the most support from others around you. Validation makes the reason more valid and the procrastination more justified. So take inventory of your aches and pains and challenge yourself to work around them. OH, and for the record, a cold is actually not made worse by exercising, contrary to what your grandma told you. 4. I'm tired//I'm exhausted// I am falling asleep in my coffee//I only got XX number of hours of sleep last night// I'm only tired today - I'll start tomorrow. Unless you are truly sleep deprived on an ongoing basis, don't skip a workout or choose an unhealthy meal based on this reason. Instead of procrastinating, use the time you had planned to workout to do something that requires a little less energy but nonetheless benefits your health. Make your meal plan, do some yoga, read an article on wellness, practice a meditation, lay down and work your core. Not every workout has to be at 110%. Use these days as recovery instead of dumping the whole day and getting into a rut. 5. I deserve a break//I deserve a cupcake// I deserve ...... This is my all time favourite reason for procrastinating because I think it's the easiest one to beat! The next time you find yourself thinking "I deserve"...try switching that around to health. An "I deserve another cupcake" sounds pretty yummy, but what about "I deserve to feel fantastic tomorrow for eating healthy today" . "I deserve to live MY BEST LIFE" Don't you? I deserve is a very interesting phrase. We use it to justify bad behaviour, but those two words can be used for such good! They are the superheroes of vocabulary if you use them in their most positive and powerful way At the end of the day, procrastination is a very insidious disease. It is really scary how one junk meal can turn into 7 days of terrible eating; how one missed grocery trip can result in fast food for 3 meals, how one skipped workout can EASILY become a month of sedentary living. I'd love to hear what your procrastination "got to" is and How (if) you've managed to beat it back into a corner. In the words of the great Wayne Gretzky "Procrastination is one of the most common and deadliest of diseases, and it's toll on success and happiness is heavy" Now get off the internet and go do what you need to do!

As Tracey Chapman puts it

Tonight we're 'talkin bout a revolution'. Not a resolution. To be honest, I don't really have anything against resolutions, in the same way I don't really have anything against the Slap Chop. Full of promise. Short on delivery.

C'mon now, let's be honest. Everyone knows the joke that New Years Resolutions are really just a 'to do' list for the first week or month of the year. But there MUST be a reason that we keep coming back year after year and saying "this is it". "this is my TIME!" "This year I will RESOLVE!"




It's because inherently we want to improve our lives. We want to live our very best lives and show the world that we can change.

Well, as you already know, I belive that if you want to change your life, first you have to change your mind. So, let's get into your brain a little bit. I'd like to change how you think about this whole "New Year's @#$*#" (I am hereafter deeming the word resolution a curse)

Yes, I know it's semantics, but I think it's important.

Look at the word: RESOLUTION "a resolve or determination." "To make a firm resolution to do something. "

Now look at the stem of the word (resolute) " admirably purposeful, determined and unwavering".

Blah blah blah. The entire word is about being inflexible and about deciding upon a course of action. There is nothing about the word resolution that implies anything is ACTUALLY HAPPENING! Besides, what is the most common reason people stray from their resolutions? LIFE! We need to be flexible and work within our LIVES to achieve our dreams.

Thanks for bearing with me so far on this.

So, back to Tracey Chapman. Let's talk 'bout a REVOLUTION. Here's why I love the word.

Revolution: (from the Latin word 'revolutio': to turn around) is a fundamental change in power that takes place in a relatively short period of time.

HOW AMAZING IS THAT! How about the CHANGE in power as in the POWER in your life shifting to your Control!

And even better.....how about the meat of that word.

EVOLUTION/EVOLVE: " a process by which something passes by degrees to a different stage, especially a more advanced or mature stage."

Which person do you want to be? The person who "resolves" (aka, makes a determined plan) or "Evolves" (using a process to pass to a more advanced stage).

Personally I think the answer is obvious.

So come start a REVOLUTION with me and make fundamental changes in your POWER in a relatively short period of time.

It's much more honest and realistic. It is a process. A series of events/stages that need to happen. (yes, you actually do have to do the work). It is a permanent change.

Begin your Revolution by choosing One (yes, just one) thing you want to improve upon in your life. Of course I am really referring to a health or fitness goal here. I am after all a personal trainer.

But we can learn a lot from another area that people tend to focus on in the New Year. The fundamental principle of debt reduction always tells us to start with the highest interest debt and chip away at it until it's gone. Then move on to the next biggest interest bearing burden, and so on and so forth.

It's the same for your health. I'll let you in on a little secret. By listing 8 things you want to change in 2011 with your health and fitness, you actually reduce the likelihood that you will achieve any of them. The key to success is setting a clear concise goal that supports your REVOLUTION of changing your life!

So choose it.

Flush it out (be specific and time constrained)

Break it down and make it manageable.

Don't be afraid to ask for help (maybe this is the year you finally hire a personal trainer to help you on your way). Don't be afraid to say it out loud. Don't let your ego get in the way. And for the love of effectiveness, do not be so HARD on yourself! Plan ahead for the obstacles and curve balls you already KNOW will come your way.

That way, when they do show up, you can smile, acknowledge them, and say with a smug look on your face "oh, I was expecting you to show up...and I already know what I'm going to do" and with a flick of your finger, you can flick that obstacle off like a pesky bug. Or at the very least, you can laugh it off and pick yourself back up!

Lastly, put an image in your mind (or better yet, somewhere you can see it) of what success looks like. You can draw it, use clipart, a photograph, a word or image. Anything that inspires you on the dark rainy days of February.

Then guess what? When you Actually Achieve it (and I believe you will), you simply move on to the next one. You didn't actually have to set out the plan for #2 back on Janaury 1st, and it will still be there waiting for you when you are ready for it.

So, to put my money where my mouth is, I'm going to set you up a little example using my own New Year's Revolution right here.

The number one way I want to EVOLVE in 2011 (fitness and health wise) is to prevent the injuries that continually plague me year after year so I can race through this summer without dragging a team of physiotherapists, doctors, chiropractors, massage therapists and Pharmaceuticals behind me.

I will take back the POWER by applying Balance to my exercise plan. I will continue to be active every day, but I will now incorporate Yoga into my schedule 2 days per week in place of other, higher impact activities that put me at risk of injury and do not help me MOVE TO A MORE ADVANCED level within my life. I will practice my strengthening exercises and use periodization to manage my training schedule.

I may overdo it. I may still get hurt. And if that happens, I"ll immediately back off my training, let go of my ego and I will NOT race through pain. I will do my rehab exercises diligently, even if it means cutting into my blogging time (ha ha ha).

I will measure my success pretty easily. I will be able to compete in 2-3 foot races and 1-2 triathlons in the summer of 2011 injury free.

I am crossing the finish lines over and over with a smile on my face and without a limp in my step.




Be Clear. Be Powerful in your commitment and Strong in your Conviction. Evolve. Don't Resolve.




Now, talk to me 'bout your REVOLUTION!!!! I'd love to hear your comments :)

Christmas = Love

What did you think of when you read that title? I'm sure for many of you, it was warm fuzzy feelings, carols, family, children, presents, candy, eggnog, glass of wine, piece of nanaimo bar, feeling kinda funny, now I'm bloated, drifting off to sleep, waking with a slight hangover, haven't worked out for 5 days so what's another 5....ooops, sorry, there goes the Christmas = Love Mantra!

Well today Fitness Freaks is here to talk about a different type of Christmas = Love. Insert word "tough". That's right, Tough love. I'm sure that comes as no surprise to many of the Fitness Freaks Blog followers. After all, I've been told at least a hundred times "how can someone with such a sweet voice and bright smile be so tough!" :)

Here's the deal folks. Now is not the time for congratulating yourself on making it to December 15th "not too badly" in terms of the party circuit. You may have passed the piggies in the blanket once or twice already this month, but the real test begins now. The next 16 days are go time for Christmas Chameleons (otherwise known as your ever present shrunken fat cells ready and waiting to explode into happy jumping jacks at the first succulent bite of fudge).

Yes I've sent out helpful tips in past years on how to survive a holiday party (eat a healthy meal in advance, drink lots of water, stand far away from the food table, pick one thing in advance to indulge on, workout that day etc etc and so on.) But at the end of the day, the average Canadian will actually only gain just under 1 lb over the holidays. (Yanovski et al. 2000). Does that suprise you?

So why does everyone feel a little like the Red Suited Jolly Guy come New Year's Day? It's not necessarily about how much you eat, but what it is. Ask yourself how fabulous you feel after a day of hitting all your Canada Food Guide Servings (Psss. If you don't even know what your personal guidelines are, head to Canada food guide NOW!). Now replace that all with sugar and alcohol. Even for a few days or a couple of weeks. The lethargy is obvious. The Guilt is often crushing. And the effect on the psyche is ridiculous. Those little x-mas chameleons start messing with your head and before you know it, you have let your whole year slide out with a whimper instead of a bang. 21 hard fighting days to break a habit. just one day to make one if icing is involved.

So before you take your next "I'm worth it" bite of fudge. Try an "Dammit, I AM worth it" bite of something better for you. After all, isn't that really the question. Aren't you worth it? Aren't you worth the effort? Don't you deserve to feel fabulous on January 1st and like you didn't skip a beat when you return to Bootcamp or Yoga or Pilates or running on the 3rd, or 10th or 20th of Janaury? Does Christmas really = Love if you end up hating yourself and feeling like

you are back at square one fitness and energy wise on New Year's Day.

Dear readers, I challenge you. Put down the food and pick up your runners. Go for a walk and get a hot cup of tea. Better yet, go somewhere new and try snowshoeing, hiking or cross country skiing. Sure, go crazy on the 25th, and maybe the 26th. But let that, and your company x-mas party be IT! Make a stand against the epidemic!

No excuses. No Resolutions.

Only REVOLUTIONS.

PERMANENT CHANGES.

LIVE YOUR BEST LIFE.

And as far as some Christmas Love. Well, I think you're worth it. And I'm pretty sure you'd like to be the one jumping for joy while everyone else is puking from the effort next month.

Happy Holidays!

PS - stay tuned for my New Year's REVOLUTION blog!

Fitness Freaks on Vacation!

Time and again I hear my clients and participants stress about vacation. I always find it so ironic that we get stressed about vacation! It's supposed to be a time to rejuvenate and de-stress. But the fact remains that many of us find that we can work diligently on a healthy body and diet for weeks or months, but as soon as our minds perceive "Vacation time" we eat and drink ourselves into a state of feeling tired, bloated and more run down than when we left for vacation!

Often I send Fitness Freaks Clients away on vacation with my tried and true "Travel Workout" (pssst.....you can email tracy@fitnessfreaks.ca if you want to learn more or purchase a copy of my Travel Freaks workout).

Other times I have participants in my classes wave goodbye and tell me with a pensive look that they will see me in a week or two and 'warn' me that they will be losing all their hard work! That's definitely not what I want to hear, or what they want to see! In fact, I've had many people come home from vacation 3, 5 or even 10 pounds heavier.

So, although summer is behind us and all the summer vacations are done, ahead lies a cold, rainy winter with many people planning their winter escapes already. I want to provide you with a few tips, some gear ideas and share my own experience of this past summer vacation with some other fitness freaks.

Top 5 ways to ward off the Extra Vacation Baggage

1. Let the boozy Mcboozersons be the people you watch with amusement, not be you! Of course we all want to relax and enjoy vacation, but we don't need to get to a state of constant "buzzness" to do that! One glass of wine or a sleeve of beer runs between 100 and 150 calories. Similar for a shot of any hard liquor. Spreading those out from mimosas in the morning to special coffees at midnight can easily add up to 1000 -2000 calories PER DAY! Try to save your drinking for specific times of the day and savour it with food.

2. Dressing on the side please :) If you know where you are staying, it only takes a few clicks to find out the best local fare and not hard to figure out which spots are just greasy spoons and which ones offer some chance of lighter fare. NEVER be afraid to ask for adjustments to a meal. After all, you're a tourist - they expect you to be a pain in the ass ;). Also, usually restaurant servings are HUGE! consider sharing with your husband/wife/boyfriend/buddy. Splitting an appy and a main can save you tons of calories and moolah!

3. Plan your splurges. Whenever we go away, I like to get excited about some sort of special food or treat that we'll be having where we are going. On our most recent vacation, we knew that the resort had an Ole Fashioned Milkshake Shoppe right beside the pool. I knew from the moment we booked that I'd be ordering up a milkshake, but I also decided right then, that I'd only be having 1 over the 4 days we were there. Every time we talked about our upcoming trip, in my mind, I thought about that milkshake and that I'd only be having one. And you know what - I really loved that one milkshake and had no problem sticking to the plan because it was so ingrained in my head. If you know there's a luaou, campfire smores, the best pie shop in the country etc etc, just know you will enjoy it, but make it part of your plan!

4. Stick to your regularly scheduled program. If you usually eat 3 meals and 2 snacks per day, try to maintain that habit on vacation. By eating frequently and using the 80/20 rule (80% of your choices will be the healthy ones, 20% will be splurges), you'll be full and satisfied throughout the day and there's less chance you'll be heading for the all you can eat French Fry bar at 4pm.

5. Water isn't just for playing in. Drink it up folks. On vacation, with all the sun and fun (and booze and food) you're going to need at least the usual 8 cups of water and probably at least another 4 to maintain proper cell function, avoid dehydration and help you process any rich indulgences you partake in. Besides, water is a great way to stave off a craving...at a least for a little while!

Those five simple rules can stop you from having your vacation turn into a need for a brand new wardrobe when you get home!

If you want to really feel like a fitness freak on vacation though, you'll throw in some exercise! I have never in my life (until my most recent trip to Texas with a sprained ankle) gone away for a week-end, week, month or longer without exercising regularly on my trips. Exercising in far away places is fun and exciting and helps you feel fantastic in your swimsuit or a little better about the pit stop at "World's most fabulous Taquito Stand".

If you don't feel you can commit to your regular routine, then find a travel workout that you are ready to give a try. At the very least , you can find the staircase in your hotel and perform a vareity of stair running drills, pushups and squats. Even 10-30 minutes a day will help you prevent any loss of your fitness stamina and strength. Without doing anything, muscles begin to atrophy within a week, and cardio gains begin to disappear around 10 days! Don't let this be you!

On my recent family vacation to a family resort in Oreville, Washington, I was so excited about going with our good friends Dave and Ana, and their daughters. Long ago in a far away land (called pre-children), Ana and I were running buddies. We met on a summer semester in France and had a shared love for the old running shoe. Dave and Michael share a history of mountain biking together but more recently Dave has found a love for Yoga, and they both enjoy a great round of golf. We spent many telephone conversations leading up to our trip laughing and smiling with excitement at the prospect of running together again and Dave and I talked about doing some Yoga by the lake.

In our 4 days at the resort, Ana I got out for 2 runs. The first morning, we realized that to get to the road, you had to literally run uphill along a switchback for over a kilometre. But we mustered our strength and took off for a fabulous run. All we could feel was thrilled to be alive while we knew we had the rest of the day to enjoy our families and some great food and drinks. Here's Ana at the top of the big climb.

Dave and I got to do one hilarious yoga class together (we were the participants and the yogis) while our pair of 3 year olds heckled us and the wind blew our mats to high heaven. we didn't get any pictures of our yoga experiment, but I did capture a great one of Dave at the marshmallow roast, when his inner Fitness Freak called out to his Inner Yogi and he jumped onto the playground.

And as fabulous as it was that we got to do our planned workouts on vacation, it would have been fine if we had only been able to do the walk(s) that we did with the kids, the tag that we played, or the water fun of throwing children in the air. The point is that we MOVED our bodies and fed our bodies well. And at the end of the night, when the children were tucked in and we had the house all to ourselves......no one felt a bit guilty about cracking open a beer!

So next time you head out on vacation, just spend a bit of time figuring out how to best HONOUR your body, yourself and all the hard work you put into it day after day, month after month. Vacation should make you feel great and you should come home ready and able to jump back into that fitness routine.

Now, go dig out those travel brochures and get planning!

"So, What's the best way to.....?"

This is a question I get asked on almost a daily basis and you can fill in the blank with any number of 'wish upon a star' goals but they usually come down to the same request.

"So , What's the best way to.....

- lose weight in my belly

- shed the last 10 pounds

- get smaller thighs

- lose my chicken wings

- strengthen my core

Really, what everyone is asking "How can I really be the best I can be?" I love these questions from clients, participants, friends, new acquaintenances, the hairdresser...you name it! The problem is, usually people don't really love my answer, although they usually nod in agreement and smile with resignation.

At the end of the day, there is no unachievable goal on that list. There is also no magic exercise, pill, diet, shake or cleanse (sorry folks...don't believe everything you read on the internet or see at 2am on an infomercial )

Clean Eating. Hard Work. Lots of Sleep. Living in the now. Reducing stress by CHOICE

These are the answers to all those questions.

First step: Take a first step! Is it joining a class? Maybe. Is it hiring a trainer? Could be. Is it cleaning out the pantry? Good thought.

Do Something. Choose Something.

Remember that line from Shawshank Redemption ?

(I pause to insert a personal fave and by no means is this to be taken LITERALLY!)

"Get busy living, or get busy dying."

If you aren't taking the first step to making yourself happier, healthier and more fulfilled, then what exactly are you doing with your life today? I can't really think of anything better, can you?

So, yeah, I can say "Do planks, run hard, eat blueberries and chicken, pushup until you fall down" but at the end of the day, it comes down to this

CHANGE YOUR CIRCUMSTANCES BY CHANGING YOUR MIND!

Take the first step. No seriously, take it.

Like.

Now.

Just Tri it; You'll love it!

After all the triathlons I've done, I realized that I've never journaled or blogged about any of them and now some of the greatest moments I experienced have faded into memory. Sure, I remember the vague feeling of crossing the finishing line at the 1/2 Ironman and uttering to Michael "piece of cake" as I nearly collapsed on the ground, but I can't remember much about the details of that day. And, since it was before we owned a digital camera, not too many pics were taken and they are stuffed away in some old shoe box by now! (Yes, it was 7 years ago)

In any case, this year, the year I decided it was time to saddle up again, I've been overwhelmed with the interest and enthusiasm of my friends, participants and clients at my pending race and it's made me realize that a lot of people would probably be willing to tri and tri if only they had a bit more insight as to what a race day is like. So I'm devoting this post to an editorial of my Olympic triathlon at UBC on May 16, 2010. I'll try to give some tips, some insight and little bit of my story along with a few pics. Maybe by the end you'll be looking up swim clubs in your community or surfing the tribc.org site to find your first event. I sure hope so!

First a few Tri Tidbits: Triathlon comes in a few shapes and sizes. You have the Ironman, which is a 3.86 km swim, a 180 km bike , followed by a full marathon of 42.2 km just in case you weren't tired yet :) And for the record, no, I have no desire to complete an Ironman. Period. Then you have the 1/2 Ironman, which is half of all that, except the swim is actually 2km so it's a little more than half. Then you drop down to Olympic distance, which is typically a 1.5 km swim, 40km bike and 10km run. Lastly is your typical entry level sprint. Traditionally, a sprint is a 500m swim, 20km bike and 5km run, although you will see variations in this. Also, sometimes you see a "short" which is even shorter than a sprint and is great for total newcomers and also for kids/teens.

I have done several sprints and a few Olympics, and one 1/2 Ironman in my 10 years of triathlon. In order to train for a half Ironman, you need to dedicate about 15 hours a week to the training. About twice that for Ironman; about half that for the Olympic (7 hours) and about 3-4 hours a week for a sprint. The difference also lies in the length of training. Usually you train for Ironman for 9-12 months. Half Ironman, about 4-6 months; Olympic about 12-16 weeks, and a sprint can be prepped for in 3 months or less, depending on what ability level you come into it with.

All that said, as I endeavored to take on the Olympic Triathlon this year, a few things rang in my head.

1. I've done a half ironman, so I know I can handle lots of training.
2. I haven't raced in 5 years, so I know I need a lot of work.
3. I have 2 kids and I work, so I have no idea if I have the time!

As it turned out, my general fitness level was able to make up for a lack of training right up to the end...with the exception of a last minute injury (due to lack of training) that almost cost me even taking part. But that's another story. So, first, decide how many hours a week you really have, and then choose a race far enough away to prep properly. Remember that lake and ocean swims require extra training (and equipment), and that if you have kids, you can count on at least 1-infinity weeks off of training in the winter months due to the variety of viruses that attack entire families of children under 8 years old......ahhh, the joy of germy children.

For this race, I planned for 7 hours per week of training over the course of 13 weeks. What I ended up with was 3.5 hours of training over 9 weeks due to aforementioned illnesses, work travel schedule of husband, my own work schedule and my inability to get up at 5am no matter how much I told myself I wanted to. That's where my general fitness and experience in doing the events helped me. I "managed" to get by. But let's face it, I would have done better, felt better and not hurt myself if I had gotten my 7 hours of training. And let me tell you - I will NOT race unprepared again.

Okay, so enough of all that. Let's get on to the race!!!!!!!!!

Thursday, May 14th - 8pm. My right shoulder lets out a tearing burning sensation suddenly as I lift my elbow and "poof"; just like that, I cannot move my arm without pain. This was my own fault. I had only trained up to 1200 metres and had only had time to train in a 25 metre pool. Panicking, 3 days before the race, I headed to a 50 metre pool and swam 1550 metres as hard as I could. apparently the rotator cuff doesn't like that. (I do know better - and please - DO NOT TRY THIS AT HOME!).

Friday - May 15th - spend the day depressed that my race is out of the question. Get an emergency last minute squeeze me in at the end of the day (8pm) appointment with my fabulous physio. I cry on his shoulder (no pun intended) and he lasers me, assesses me, ultrasounds me, stretches me etc etc and tells me that I can race without doing further damage, but that it's gonna hurt and I'm not going to be able to go "all out"....DONE. Decision made in that moment that I will race.

Saturday - May 16th - get more great advice from a participant in my bootcamp who is a doctor. She told me what to take and how much to take for pain/anti-inflammatories. I head straight to the drug store. I'm all set. Of course, I'm still in tons of pain and have no idea how to do this and not die in the pool LOL. Time to start getting ready

Saturday afternoon - Michael takes my bike in to one of the designated pre-race cycle checks to save us time Sunday morning. Bike is fine. Helmet is fine. BTW, my bike's name is ISIS (Goddess of women,mothers and children/also known as the goddess of magic). I had her custom built at la Bicycletta in 2003 when I was training for the New Balance Half Ironman and she is still perfect and worth every dollar.

** Tip** Remember, you don't have to race with a road bike, but you will have to have a bike that is in mechanically good repair and a helmet that is approved. A good idea if you are going to race on a mountain bike is to put road slicks on it. It will buy you many minutes!

After Michael returned, we decided my seat on ISIS is set too far back. He adjusts it and I jump up and say "yep" and he completes the adjustment. (fyi, this will be important later)

Saturday night - pack my bag and eat a big carbo-loading dinner. No booze. Lots of water.

** Tip** Remember to always pack your bag in advance and if possible, prepare a "what to take" checklist way before that, so you can add to it and take things off of it as you prepare for your race. It's better to have too much stuff, than not enough. A nice day that you may not wear warm gear on can quickly turn into a day that you need full fingered gloves and booties for the ride. I once showed up at an Olympic distance race at a lake with NO SOCKS . Yes, no socks. Thank god for the well prepared lady who lent me her spares. Needless to say, I always pack 3 pair now :)

Sunday morning 7am - what to eat, what to eat. I always try to eat normally on race day so I don't invoke the G.I gods into fury. On this particular occasion I had 2 poached eggs and half a whole wheat english muffin. Had a cup of coffee too. Then I started hydrating. Constantly.

8am - leave for the race. Bike, bike shoes, runners, all other gear, camera and I.D are all already in or on the car from the night before. If you are like me, once nerves kick in, the brain turns off. Better to be prepared ahead.




9am - arrive at UBC. Michael drops me off with my bike and goes to find parking. First you head to cycle check in. Set up your station. This is when you start checking out all the other athletes. hmmm, he put his shoes behind his bike and his helmet on his seat. hmmm, why did he put his towel under all his biking gear - won't he need it to dry off and end up dumping all that stuff on the ground anyway? These thoughts mess with you.

** Tip** These things can also help you. LOOK AROUND at the other stations. A nice bike is usually (not always) an indication of an experienced triathlete. check out how they set up their transition. Mentally go through the transition in your head and set it up how it will work.

9:15am - Pick up race bag and sign waiver. This bag is also your wet bag. You put anything in it that you want when you get out of the pool. for me, this was my bike suit (which could also serve as a swim suit and next year it will, to save me 2 minutes). I had only swum in my swim suit this time around and decided not to change things up at the last minute. But, putting on a tight fitting piece of clothing on a wet body costs time (and can actually put your back out!). At UBC, the swim comes out and then you actually have to run about 300 metres to the bike transition, so you want SHOES . I put my runners in my wet bag and my socks. I have done that run barefoot (bad idea). I have done that run in flip flops (bad idea). I have done that run in bike shoes (really bad idea).

** Tip** - make sure to check out the race map for the race you choose. Understand how the transitions work and if you will have to run from the swim to the cycle transition over rough ground!



9:30am - Nervous burps are in full force. Head to the pool deck for body marking (always makes you feel so elite) and start lining up in your heat. Most triathlons that have a staggered start will ask you to estimate your swim time on your entry form. Then they have you line up from fastest to slowest. This prevents a lot of passing, collisions and swimming over people.

** Tip** - be as accurate as possible with your estimated swim time. Not only does it suck to be passed, but you risk getting kicked in the face, swallowing a bunch of water, or being swum over top. Not to mention that it is STRESSFUL when you feel someone hitting your foot and you know you are in their way. On the flip side, passing SUCKS! You have to sprint to pass, and in the pool that takes up a lot of energy. So seed yourself correctly.


Remember, all of that doesn't matter if your swim is in a lake/ocean and there is a mass start. If it's your first race, and it's a mass start, take my advice and GO TO THE BACK!

9:45am - all of us are talking and making sure we're seeded correctly. Some people are questioning their estimates and some have no idea. In the end, I seeded myself pretty well. I only had to pass 2 people and only got passed by one.

10am - It's time to race! They started us 10 seconds apart. I was so busy watching each person in front of me take off, that I didn't bother trying on my goggles until there were only 4 people in front of me. That's only 40 seconds! I spit in them (great de-fogger), reached over and dipped them in the pool and put them on my head and the right side just collapsed! My strap had come completely loose in my bag and I hadn't even noticed. With only 30 seconds left, I am frantically trying to adjust my strap and get them on my head (and I knew Michael was watching and thinking WHAT THE HELL IS SHE DOING!?). The last 3 swims they had been leaking so I knew I needed to get the strap just right. I literally got them on my head as I stepped to the edge of the pool. Too late, my nerves and panic from the google situation had my stomach doing flip flops.

**Obvious tip** - make sure your goggle straps are set right!

Here I am, messing around with my goggles (I'm in the red and black two piece)




And then, I was off. As opposed to everything I know about racing injured and racing in general, I went out too hard, especially given my shoulder situation. The first 100 metres were torture on my shoulder and my stomach was doing flips. My heart rate was through the roof. At the end of the first lap, I had to calm down.






For the Olympic distance at UBC, you swim 50 metres down, 50 metres back, then duck under the rope and do it again for 8 laps. Then you jump out, run back to the start and do another 7 laps. Not the most efficient, but not horrible either. All the ducking and the little break to run probably cost you a total of a minute or less.





First Lap!







Last Lap!



After 400 metres, my shoulder stopped hurting and I settled in to my stroke. At 1 km, my shoulder woke back up and the last 500 were tough, but manageable. I have NEVER been so happy to get out of a pool . Although I'm glad I raced, I won't race injured again. It wasn't fun and I am paying a bit for it now.

But who cares! I'm out of the pool! They don't let you run (for obvious reasons) on the pool deck , so I put on my best hip swaying power walk and boogied out of there. This is where it would have been a time saver to already have my skin suit on. It took me about 2 minutes to get it on (maybe a bit less). 2 minutes would have bought me 2 placements in my age group and over 10 placements overall!





My original estimated swim time was 32 1/2 minutes. I revised it to 35 minutes a week before the race and got placed in a different heat when I realized I had not done nearly enough swimming. On race day, I seeded myself for 37 minutes given my shoulder situation.




In the end, I did it in 36 minutes and was totally happy with that.



Now for the REALLY tough part :) The race is not controlled by the swim. Sure, you can lose it in the pool. If you are not prepared and cannot go the distance, you can exhaust yourself completely, but the reality is that most people have a range of "bad swim" to "good swim" that only varies by a few minutes.

The bike is the bad ass.

It's the longest portion of the race.
It's the only part of the race where you can have a mechanical advantage.
It takes training and skill.
If you don't practice biking, you will kill your legs and not be able to run on those jello sticks.

Heading from the pool to the bike transition



I had my station set up exactly as I wanted it. UBC has a very very strict rule about helmets in the bike transition. You MUST put your helmet on BEFORE you lift your bike off the rack. It must stay on your head until your bike is re-racked. They WILL give you a time penalty and make you put your helmet back on and back off if they catch you breaking this rule.

*Tip* - Always wear bike gloves. Always! Why? First of all they add cushioning and absorb shock that doesn't then travel up to your already tired shoulders and neck. But more importantly, if you fall off a bike -you will throw your hands down, guaranteed. So protect them!

And with the swim soundly behind me (although still ringing in my head), I headed off for a projected 80 minutes ride....

.......And exactly 10 seconds later, my bike seat fell off.

Remember that little adjustment we made on Saturday? We didn't tighten the seat back up properly. OOPS. I was literally hanging off the back of my bike, contemplating laying on the ground and crying or screaming Michael's name (which wouldn't work b/c you aren't allowed outside help). Then I remember my little tool pouch and prayed that Michael had put the allan wrench in. Yes, I am one of those women who rely on my husband to be my "crew". Absolutely not his responsibility, but BLESS. HIS. HEART. It was there .

It cost me 2 1/2 minutes, but I couldn't have gone anywhere if I hadn't fixed it.

** Tip** - TAKE YOUR BIKE for a final test drive the morning of the race!!!!

The ride was fabulous. The ride was TOUGH. 40 km spread over 4 loops for the Olympic distance, and each loop ended on an uphill climb. Ugggh. A very tight turnaround (there were several accidents during the race) but I'm very cautious on tight corners and I rode in a triathlon bike club for years so I know how to lean and position my body.

All the way out on each loop was flat/downhill and the wind at our backs.

All the way back was a slow climb/flat and wind in our face, followed by that uphill stint before the turnaround.

But honestly, legs screaming and heart pumping, all I could think about was "HOW AMAZING IS THIS DAY!!!!!!!!!" (and how happy am I to be out of the pool!)

Here I am climbing up to the turnaround lap 1

And then enjoying the 20 seconds downhill back out for the next loop

The volunteers at UBC are amazing. There was one particular volunteer controlling a major intersection with cars waiting and cyclists coming from 2 directions through an s-curve. She was yelling directions at the top of her lungs for about 3 hours. She rocked and I told her so.

** tip** THANK the volunteers! Races could not happen without them and it takes ZERO effort to shout "thank you" as you pass a couple of them by!

And finally, coming in to the transition 40km later (85 minutes on bike including seat re-attachment)

All triathlons have a strict rules about dismounting before the dismount line. People will be yelling at you, screaming at you if you aren't dismounting at least 8 feet before the line. Get your feet un-clipped and get OFF. Trust me, you don't want a DQ (disqualification) or a time penalty for breaking this rule.

Then it was run/wobble/walk back to my transition spot for the last leg. At this point, I had total jello legs and my pelvic joint felt like I had been kicked with a steel toed boot. Partly b/c I had rushed the seat re-attach and had done it on an angle so I had been riding angled up the whole way, which made my adductors have to do a lot of work (inner groin).

Also, I had packed my "bike snack" (a powerbar) in my vest pocket.

I 100% planned to wear my vest.

100%.

But, it was warm and I was frazzled and I didn't put on my vest. So, I had no snack on the bike. Because I had planned to have a snack on the bike, and because I hadn't trained with any energy drinks, I had no Gatorade. So, I had now completed 2 hours of intense exercise on just water...my stomach was GROWLING. This is a rookie mistake that I should not have made. I have no excuses. Just stupid.

**tip** Train with an energy drink, bars or gels if you want to race with them. You can't expect your body to process and respond to these things on race day if you haven't practiced with them. That said, make sure you have your snack on your bike or your bike clothing. Some triathletes warm up their energy bars, take them out of the pack, and mold them around the handle bars so they are there to peel off when they need them. You think that's gross?

Where do you think Ironmen pee?

At this point, I was a bit frazzled and Michael was on the other side of the fence right beside me/my transition spot saying very encouraging things (which I cannot recall now). I do know that as I reached down and grabbed blue bandana, he said "ahhh, there he is, and on he goes" and at that moment, my mental strength came pouring back (see blog post titled 'smelly old things' if this has you scratching your head)

And I was off like a cheetah. Okay, well, off like a turtle. I knew for sure my legs were moving because I could see I was passing by trees and people, but it felt like I was wading through concrete. No matter how many times I do it, I will never cease to be amazed how CRAZY your legs feel on the bike to run transition.

**Tip** Be sure to throw 'brick' workouts into your training plan, which let you practice back to back modalities like swimming and then biking. Most important is to practice biking and then running because it is a truly unique feeling!

A little rant:

300 metres into the run, a well meaning volunteer shouted at me "You are almost done!" I love volunteers. God bless them all. But seriously? This person has never done a triathlon. You DO. NOT. YELL. 'YOU ARE ALMOST DONE'. TO SOMEONE. WHO. IS . ABOUT. TO. RUN. 10 KM. AFTER BIKING 40KM!!!!!!!

Okay, rant over

That first 1km felt like 10km. Luckily there was an aid station at 500 metres and I grabbed some poweraid! I had also grabbed my power bar but I couldn't chew and run so I turfed it. It's a good skill to be able to squish those tiny paper cups into a funnell and master drinking while running. Highly recommened.

Kilometres 2, 3 and 4 felt faster and faster. No one had passed me and I had passed 5 people! Woot! I was taking in all the sights and sounds. UBC is such a beautiful campus. I was having a blast. We looped back and then I passed the 4km mark. At this point, all the competitors doing the sprint distance turned up towards the finish. As I watched them go, all I could think is.."I have another 6km to go"....just one little defeating thought, but it was enough... and the fatigue set in. My heart rate went up and my right quad started to seize.

I struggled for a kilometer and a half, but miraculously, kept passing people and no one passed me. After 6km, out on Northwest marine, I was dejavue'd back to living at UBC and doing this run hundreds of times. The next thing I knew, I was at the 7km turnaround.

Two things happened.

1. I dumped a cup of water over my head and as I did, my hand touched my bandana and a thought ran through my entire body. 'YOU ARE A RUNNER AT HEART BABY, SO RUN HARDER!'

2. I experienced the much sought after, very elusive, truly amazing 'runner's high'. (insert image of heaven here - ha ha ha)

It doesn't usually happen to me on short distances. But it did on Sunday May 16 at 7.5 km on the run route. I literally FLOATED through a Kilometre and a half. I could honestly only hear the birds and the wind. I only felt happy and light. I was yelling "great job" at every runner I came face to face with who was headed for the turnaround and saying "great run" to every runner I passed (14 in all!). Heaven. Pure Heaven.

And then the 9km marker was beside me and.....I came back to earth with a CRRRRAAAASSSSH! Ugh. Heavy legs, cramping legs, high heart rate, growling stomach.

But it was too late for any of that to ruin my day !!! :)

And as any racer knows, the last 10% is always about mind over matter. So I ran and ran and ran.

As I rounded the corner for the finish shoot, there he was. My biggest fan. At every race. Always with a big smile and a camera. My love! I had been thinking of his support ALL DAY. I couldn't wait to give him a big sweaty hug!

As always, with the finish line in sight, a new burst of energy overtakes me and a huge smile crosses my face

Here I come to the finish chute :)

55 minute run for the 10km. Pretty slow for me for 10km, but not after riding 40km and not practicing any bike to run bricks.

As they called out my number and name, I felt overjoyed. No, it's not the Ironman or even the half iron man, but it was a big accomplishment for me, for now, and I was beaming ear to ear. The volunteer waiting on the other side of the line handed me my souvenier water bottle and said "You have the biggest smile I've seen all day". Yep, that' pretty much how I felt!

And here's the only official photo from the race (Michael took all the others)

Every race, I try to learn a couple of things. So here are my takeaways from this one:

1. Don't race injured. It's stressful, dangerous and makes you feel bad. I should have learned that at the half iron man...but I guess it faded from memory :)

2. Check my equipment right before the race (goggles/bike)

3. Fuel myself properly in training so I can fuel myself properly on race day

4. Be proud of DOING MY BEST once race day is here. Everything that went right or wrong is done. Just have fun!

And at the end of the day, I had originally estimated a 2:52 finish, which would have placed me top 3 in my age group. I threw that out weeks ago and was planning try to hit 3 hours. After the injury, I had ZERO expectations and wouldn't have been surprised to see 3:30 especially with the bike seat fiasco.

So....I was beyond thrilled to hit 3:04:49!!!

It put me 7/14 in my age group and 145/245 overall for the Olympic event:) Next year will be better, but this year was great.

Swim 177/245

Bike 163/245

Run 95/250 (you're a runner at heart baby!)

I know it was long and rambling, but hopefully you found something in there to help you improve your race and learn from my mistakes, or maybe a tiny seed of inspiration to tri that first tri.

As for me, I generously watered and shone sunlight on that little seed in my soul that is a fitness freak and my race mojo is BACK!