In my last post, I said that I would be returning to a "normal" blogging schedule within a few days. Boy was I wrong! I am so sorry that I have been away for so long. I will spare you the gory & boring details, but needless to say, more chaos happened after the move- However, a lot of really great things have happened as well.
It's been a summer of change, growth, learning, heartache and joy- some of which I will be sharing with you.
I am ready and able to attend to things in my life that have been neglected, such as this blog.
Again, please accept my apologies for being absent for so long. I have so much to write about, and I am happy to say that I can spend a good portion of this weekend doing it. I hope you are all ready to pull up a comfy chair and catch up on some "light" reading............ I'm Back.
HAPPY FRIDAY EVERYONE! :)
Friday, September 23, 2011
Wednesday, August 3, 2011
Pardon my absence........
I have been in the "middle" of moving........for almost two weeks now. That is one week and three days longer than I had planned on or wanted, but all sorts of chaos has happened which has caused this move to drag on forever. At last I am happy to say- I AM DONE. :)
With that said, I am able to resume the fun things in life, such as this blog. Stay tuned-I will post part 2 of "Avoiding Burnout", along with some great new end of summer recipes, within the next few days.
In the meantime, I hope you are all enjoying your summer. Take the time to enjoy the little moments-they pass by quickly. Go and have an adventure, and I will talk to you soon!
With that said, I am able to resume the fun things in life, such as this blog. Stay tuned-I will post part 2 of "Avoiding Burnout", along with some great new end of summer recipes, within the next few days.
In the meantime, I hope you are all enjoying your summer. Take the time to enjoy the little moments-they pass by quickly. Go and have an adventure, and I will talk to you soon!
Friday, July 15, 2011
Avoiding Burnout (part one)
My friend "A" (my name for her), is an amazing woman. She is a single mom of four, owns a magazine, is a race director, and a triathlete (among other things). She is strong physically, mentally and spiritually. I look up to her in so many ways. I have learned much from her. Over the past year, she has done several incredible triathlons, but the most incredible (and insane) was Ironman St. George.
When she signed up for it, she didn't know at the time that it was one of the hardest Ironman races in the world. I watched her train, sweat, cry and worry about this race. In the end, she did it and I am so proud of her. Not many people complete triathlons, let alone an Ironman. She not only finished, but she did fantastic . She did what even some of the top triathletes weren't able to do (yes, St. George is that hard). I am blown away by all she has accomplished.
But, this accomplishment came at a steep price and a hard lesson learned. She ended up sick for several days, and it took her several weeks to feel normal again. The worst of it all-she lost her passion for the sport. She lost her drive for training. I saw this first hand toward the end of her training for Ironman, and again when we ran Utah Valley together. Oh, she did well (finished way before I did), but she didn't enjoy one minute of it. She has no desire to do another race anytime in the near future, and as far as training goes-once in awhile she may go for a jog or something, but that's it. She totally burned out. It breaks my heart to see that happen.
I have had people ask me if I want to run Boston or ever do an Ironman-the answer is NO. Not that they wouldn't be great races or accomplishments, but I love running-now. I love training-now. "A" is not the only person I have seen go through this, and yes it has me a bit turned off to huge pressure races. When a person trains so hard for something that it no longer becomes fun, then what's the point?
I am passionate about running. I am passionate about fitness and health. I want to stay that way. Why drive myself into madness and take away something I love so much? It doesn't make sense.
So, how does one avoid becoming burned out? How does one maintain a love for their hobby/sport?
Before I post my answers, I want to hear from you. I want to know what keeps you motivated to do what you do, and how you keep from losing that passion/drive?
When she signed up for it, she didn't know at the time that it was one of the hardest Ironman races in the world. I watched her train, sweat, cry and worry about this race. In the end, she did it and I am so proud of her. Not many people complete triathlons, let alone an Ironman. She not only finished, but she did fantastic . She did what even some of the top triathletes weren't able to do (yes, St. George is that hard). I am blown away by all she has accomplished.
But, this accomplishment came at a steep price and a hard lesson learned. She ended up sick for several days, and it took her several weeks to feel normal again. The worst of it all-she lost her passion for the sport. She lost her drive for training. I saw this first hand toward the end of her training for Ironman, and again when we ran Utah Valley together. Oh, she did well (finished way before I did), but she didn't enjoy one minute of it. She has no desire to do another race anytime in the near future, and as far as training goes-once in awhile she may go for a jog or something, but that's it. She totally burned out. It breaks my heart to see that happen.
I have had people ask me if I want to run Boston or ever do an Ironman-the answer is NO. Not that they wouldn't be great races or accomplishments, but I love running-now. I love training-now. "A" is not the only person I have seen go through this, and yes it has me a bit turned off to huge pressure races. When a person trains so hard for something that it no longer becomes fun, then what's the point?
I am passionate about running. I am passionate about fitness and health. I want to stay that way. Why drive myself into madness and take away something I love so much? It doesn't make sense.
So, how does one avoid becoming burned out? How does one maintain a love for their hobby/sport?
Before I post my answers, I want to hear from you. I want to know what keeps you motivated to do what you do, and how you keep from losing that passion/drive?
Friday, July 8, 2011
10 Healthiest Foods
On my journey to healthy food, I have found that some of the healthiest things are also packed with flavor, and are fantastic! I want to share some of the top healthiest foods with you, and I ask that you keep an open mind and be willing to give them a try. Like I tell my kids, you'll never know if you like something unless you try it-you might be surprised. :)
If you are anything like I used to be, when you hear the words "healthy food" you usually cringe and think "Eeewww". At one point in time I thought that most foods that were healthy had little-to-no flavor, or flat out tasted weird. But, not anymore! Not only have a lot of foods been improved upon, but I have found that by having an open mind and the willingness to try anything at least once, I now have some new favorite foods. For instance, I used turn my nose up to foods like: salmon, avocados, blueberries, spinach, kale, mangoes, sweet potatoes and peas. Things like sugar-free ice cream, fat-free cottage cheese and milk-you have got to be kidding me! But now, I can't taste any difference between them and the stuff that contains sugar and fat. SO, why not make the switch to the things that are overall healthier for you?
10-Lemons. Not only do they enhance the flavor of foods like fish, but they are extremely healthy for you. Just one lemon contains 100% of your daily intake of vitamin C. Lemons may help raise your HDL (good) cholesterol, inhibit the growth of cancer cells, strengthen bones, and act as an anti-inflammatory.
Tips: Add 1/4 of a whole lemon to your smoothie and blend well; add a slice to your water or tea; squeeze a little on your fish while grilling or baking.
9-Broccoli. One medium stalk of broccoli contains 100% of your daily dose of vitamin K, and 200% of your recommended dose of vitamin C. The vitamins found in broccoli are essential in building stronger bones and fighting off numerous kinds of cancer.
Tips: Instead of steaming or boiling, try zapping in the microwave. By doing this, you preserve up to 90% of the vital nutrients. Even better, eat it raw-you'll keep 100% of the nutrients.
8-Dark Chocolate. This is one of my personal favorites. 1/4 of an ounce of dark chocolate on a daily basis can reduce blood pressure in the average, healthy adult. Dark chocolate is also rich in antioxidants that have been shown to reduce LDL (bad) cholesterol, and increase HDL (good) cholesterol levels.
Tips: Eat the dark chocolate instead of milk chocolate. Milk chocolate does not contain near the antioxidants that dark chocolate does.
7- Sweet potatoes. Sweet potatoes contain almost eight times the amount of vitamin A you need on a daily basis. Vitamin A fights cancer and boosts your immune system. What's not to love about this wonderful, flavor and vitamin-packed food?!
Tip: Let your potato cool before eating. Researchers say that by doing so, this can help burn up to 25% more fat after your meal.
6-Salmon. Another personal favorite of mine. Salmon is good for those of you who don't like that "fishy" taste. Salmon contains Omega-3 fatty acids, which have been linked in reducing the risk of depression, heart disease and cancer. A 3 ounce serving has almost 50% of your daily dose of niacin, which also may protect from Alzheimer's Disease and memory loss.
Tips: Only eat fish two-three times a week. Fish contains mercury, and if you consume too much it's not good for you-but, that's the same with everything. Eat in moderation. Also, opt for wild salmon over farm-raised, which contains 16 times the PCB than wild salmon does.
5-Walnuts. Of all the nuts, walnuts contain the most amount of Omega-3 fatty acids. Along with reducing heart disease and cancer, Omega-3 also helps reduce cholesterol, and helps fight against sun damage. The melatonin found in walnuts can also help regulate sleep.
Tip: Eat a handful for dessert, or if you don't like them alone, then mix with non-fat yogurt or chop and sprinkle over mandarin oranges.
4-Avocados. Avocados are rich in healthy fats and folate, which help reduce cholesterol and may help reduce the risk of heart disease.
Tips: Cut up and add to your salad. Doing so can increase the absorption of nutrients like beta-carotene that you would miss out on without this amazing food. Add sliced avocado to your sandwiches instead of mayo-you get plenty of flavor and nutrients without the unwanted fat and calories.
3-Garlic. Not only does it keep the vampires away :), but garlic contains a powerful disease fighter than can inhibit the growth of bacteria. Garlic also contains a compound called Allicin, that works as an anti-inflammatory that has been shown to help lower cholesterol and blood pressure.
Tip: Crushed fresh garlic releases the most allicin. If you cook with garlic, don't overcook it-when exposed to high heat for more than 10 minutes, it loses a lot of its nutrients.
2-Spinach. Among cancer fighting fruits and veggies, spinach is one of the most effective. It also contains immune-boosting antioxidants that are important for eye health.
Tips: Add 1-2 handfuls of spinach to your smoothie. Spinach is almost flavorless, and combined with your favorite fruit, will give you a smoothie packed with vital nutrients, and may help increase your energy levels. Mix fresh spinach in your salads for added nutrients, color and texture. Add chicken and fruits such as strawberries and mandarin oranges for a great salad.
1-Beans. By eating a serving of legumes (beans, peas, lentils) up to four times a week, you can lower your risk of heart disease, and women, you may also lower your risk of breast cancer.
Tip: The darker the bean, the more antioxidants they contain. Add some black or kidney beans to your salad for extra flavor and texture.
*This list came together thanks to my nutrition classes, research, and asking registered dietitians.
If you are anything like I used to be, when you hear the words "healthy food" you usually cringe and think "Eeewww". At one point in time I thought that most foods that were healthy had little-to-no flavor, or flat out tasted weird. But, not anymore! Not only have a lot of foods been improved upon, but I have found that by having an open mind and the willingness to try anything at least once, I now have some new favorite foods. For instance, I used turn my nose up to foods like: salmon, avocados, blueberries, spinach, kale, mangoes, sweet potatoes and peas. Things like sugar-free ice cream, fat-free cottage cheese and milk-you have got to be kidding me! But now, I can't taste any difference between them and the stuff that contains sugar and fat. SO, why not make the switch to the things that are overall healthier for you?
10-Lemons. Not only do they enhance the flavor of foods like fish, but they are extremely healthy for you. Just one lemon contains 100% of your daily intake of vitamin C. Lemons may help raise your HDL (good) cholesterol, inhibit the growth of cancer cells, strengthen bones, and act as an anti-inflammatory.
Tips: Add 1/4 of a whole lemon to your smoothie and blend well; add a slice to your water or tea; squeeze a little on your fish while grilling or baking.
9-Broccoli. One medium stalk of broccoli contains 100% of your daily dose of vitamin K, and 200% of your recommended dose of vitamin C. The vitamins found in broccoli are essential in building stronger bones and fighting off numerous kinds of cancer.
Tips: Instead of steaming or boiling, try zapping in the microwave. By doing this, you preserve up to 90% of the vital nutrients. Even better, eat it raw-you'll keep 100% of the nutrients.
8-Dark Chocolate. This is one of my personal favorites. 1/4 of an ounce of dark chocolate on a daily basis can reduce blood pressure in the average, healthy adult. Dark chocolate is also rich in antioxidants that have been shown to reduce LDL (bad) cholesterol, and increase HDL (good) cholesterol levels.
Tips: Eat the dark chocolate instead of milk chocolate. Milk chocolate does not contain near the antioxidants that dark chocolate does.
7- Sweet potatoes. Sweet potatoes contain almost eight times the amount of vitamin A you need on a daily basis. Vitamin A fights cancer and boosts your immune system. What's not to love about this wonderful, flavor and vitamin-packed food?!
Tip: Let your potato cool before eating. Researchers say that by doing so, this can help burn up to 25% more fat after your meal.
6-Salmon. Another personal favorite of mine. Salmon is good for those of you who don't like that "fishy" taste. Salmon contains Omega-3 fatty acids, which have been linked in reducing the risk of depression, heart disease and cancer. A 3 ounce serving has almost 50% of your daily dose of niacin, which also may protect from Alzheimer's Disease and memory loss.
Tips: Only eat fish two-three times a week. Fish contains mercury, and if you consume too much it's not good for you-but, that's the same with everything. Eat in moderation. Also, opt for wild salmon over farm-raised, which contains 16 times the PCB than wild salmon does.
5-Walnuts. Of all the nuts, walnuts contain the most amount of Omega-3 fatty acids. Along with reducing heart disease and cancer, Omega-3 also helps reduce cholesterol, and helps fight against sun damage. The melatonin found in walnuts can also help regulate sleep.
Tip: Eat a handful for dessert, or if you don't like them alone, then mix with non-fat yogurt or chop and sprinkle over mandarin oranges.
4-Avocados. Avocados are rich in healthy fats and folate, which help reduce cholesterol and may help reduce the risk of heart disease.
Tips: Cut up and add to your salad. Doing so can increase the absorption of nutrients like beta-carotene that you would miss out on without this amazing food. Add sliced avocado to your sandwiches instead of mayo-you get plenty of flavor and nutrients without the unwanted fat and calories.
3-Garlic. Not only does it keep the vampires away :), but garlic contains a powerful disease fighter than can inhibit the growth of bacteria. Garlic also contains a compound called Allicin, that works as an anti-inflammatory that has been shown to help lower cholesterol and blood pressure.
Tip: Crushed fresh garlic releases the most allicin. If you cook with garlic, don't overcook it-when exposed to high heat for more than 10 minutes, it loses a lot of its nutrients.
2-Spinach. Among cancer fighting fruits and veggies, spinach is one of the most effective. It also contains immune-boosting antioxidants that are important for eye health.
Tips: Add 1-2 handfuls of spinach to your smoothie. Spinach is almost flavorless, and combined with your favorite fruit, will give you a smoothie packed with vital nutrients, and may help increase your energy levels. Mix fresh spinach in your salads for added nutrients, color and texture. Add chicken and fruits such as strawberries and mandarin oranges for a great salad.
1-Beans. By eating a serving of legumes (beans, peas, lentils) up to four times a week, you can lower your risk of heart disease, and women, you may also lower your risk of breast cancer.
Tip: The darker the bean, the more antioxidants they contain. Add some black or kidney beans to your salad for extra flavor and texture.
*This list came together thanks to my nutrition classes, research, and asking registered dietitians.
Monday, June 27, 2011
New Adventures
I am an adrenaline junkie, and I love new adventures-they can be fantastic adrenaline rushes.
Yes, competing in a triathlon definitely counts. While I am working on overcoming my fear of water, I will
be taking on other new adventures, and I invite you to break out of your box of comfort and try one (or more) for yourself.
-Ragnar. OK, I know Ragnar is over. But, it was a new adventure for me, and I loved it. There is another similar race that I am excited to take on, and I want to share: The Grand Teton Relay. This relay race takes you through beautiful national parks, and it takes place during a perfect time of the year: August. If you don't already have plans, mark your calendar for August 19-20th, get together 11 of your friends/family and get ready to have a fantastic time. You can check out the details at http://www.grandtetonrelay.com. Plus, this is a brand new race, so you will be among the first to say you did it!
-Trail Races. My friends at the Pleasant Grove Fire Department have turned me onto trail running, and a group of us will be running the XTERRA trail race on September 25th, in Ogden, Utah. I am totally psyched about this. You can check it out at http://www.xterraplanet.com/xduro/nationals.htm. I am by no means going for the championship, but I am going to run just for the thrill of it.
-RunnerCross. What's RunnerCross? You have to check this out! It's coming up quick- July 9th. It is an off-road race that is an obstacle course. You will get dirty. You will most likely fall once, twice (or maybe five times). You will laugh. You will have a blast. It is an experience to have. Plus, you can bring your family along- they have activities to keep everyone happy. Visit http://www.runnercross.com/events/salt-lake-city/.
I have another new adventure, and it's definitely not for the weak-hearted. My Friend Monica and I are planning on taking a skydiving trip in September. Yep-you read correctly. I can't even begin to explain how excited I am. We had actually planned to go last year, but something happened to both of us that prevented us from taking the trip. So, we are crossing our fingers and praying hard that this year, things happen in our favor. If you are up to an amazing adrenaline rush, check out http://www.skydiveutah.com/.
If you find that you are not ready to take on any of these adventures, it's OK. But, I encourage you to find something that you have never done before, take a leap of faith, and do it. It is an amazing feeling when you experience something new, and you usually learn things about yourself that you never knew before. Doors open that you didn't know existed. Make it a goal to take on at least one new adventure this summer-you'll be glad you did!
Yes, competing in a triathlon definitely counts. While I am working on overcoming my fear of water, I will
be taking on other new adventures, and I invite you to break out of your box of comfort and try one (or more) for yourself.
-Ragnar. OK, I know Ragnar is over. But, it was a new adventure for me, and I loved it. There is another similar race that I am excited to take on, and I want to share: The Grand Teton Relay. This relay race takes you through beautiful national parks, and it takes place during a perfect time of the year: August. If you don't already have plans, mark your calendar for August 19-20th, get together 11 of your friends/family and get ready to have a fantastic time. You can check out the details at http://www.grandtetonrelay.com. Plus, this is a brand new race, so you will be among the first to say you did it!
-Trail Races. My friends at the Pleasant Grove Fire Department have turned me onto trail running, and a group of us will be running the XTERRA trail race on September 25th, in Ogden, Utah. I am totally psyched about this. You can check it out at http://www.xterraplanet.com/xduro/nationals.htm. I am by no means going for the championship, but I am going to run just for the thrill of it.
-RunnerCross. What's RunnerCross? You have to check this out! It's coming up quick- July 9th. It is an off-road race that is an obstacle course. You will get dirty. You will most likely fall once, twice (or maybe five times). You will laugh. You will have a blast. It is an experience to have. Plus, you can bring your family along- they have activities to keep everyone happy. Visit http://www.runnercross.com/events/salt-lake-city/.
I have another new adventure, and it's definitely not for the weak-hearted. My Friend Monica and I are planning on taking a skydiving trip in September. Yep-you read correctly. I can't even begin to explain how excited I am. We had actually planned to go last year, but something happened to both of us that prevented us from taking the trip. So, we are crossing our fingers and praying hard that this year, things happen in our favor. If you are up to an amazing adrenaline rush, check out http://www.skydiveutah.com/.
If you find that you are not ready to take on any of these adventures, it's OK. But, I encourage you to find something that you have never done before, take a leap of faith, and do it. It is an amazing feeling when you experience something new, and you usually learn things about yourself that you never knew before. Doors open that you didn't know existed. Make it a goal to take on at least one new adventure this summer-you'll be glad you did!
Testing The Waters
After taking a week off from running (which drove me crazy), I felt good enough this morning to test the waters and hit the pavement.
Oh, it felt so good. I took it slow, and I only ran a couple of miles, but the good news is that everything went well. It seems that all of my injuries have healed enough-I just need to remember to take it slow during this first week back.
My advice to all of you that may have an injury of any sort: Always take it slow when you first get back into any form of exercise. If you are anything like me, you are anxious to jump right back into whatever you were doing before your injury, and at the level you were doing it at. However, by doing so, you will only increase your risk of re-injury. Be patient, and take things nice and slow. Once your body is used to the level of activity you start at, then increase your endurance about 10% per week, until you are back at 100%.
Another key element: remember the strength training. It's important to strengthen your core as well as the area of injury. When you have a strong core, the rest of your body is better able to handle the level of exercise you are putting it through.
I am happy to be back. I wish you all a safe and injury-free summer. Get out and enjoy!
Oh, it felt so good. I took it slow, and I only ran a couple of miles, but the good news is that everything went well. It seems that all of my injuries have healed enough-I just need to remember to take it slow during this first week back.
My advice to all of you that may have an injury of any sort: Always take it slow when you first get back into any form of exercise. If you are anything like me, you are anxious to jump right back into whatever you were doing before your injury, and at the level you were doing it at. However, by doing so, you will only increase your risk of re-injury. Be patient, and take things nice and slow. Once your body is used to the level of activity you start at, then increase your endurance about 10% per week, until you are back at 100%.
Another key element: remember the strength training. It's important to strengthen your core as well as the area of injury. When you have a strong core, the rest of your body is better able to handle the level of exercise you are putting it through.
I am happy to be back. I wish you all a safe and injury-free summer. Get out and enjoy!
Thursday, June 23, 2011
Clarifying Ragnar
My post today is to clarify a few things about my Ragnar experience. Apparently, my detailed post on my adventure left some people thinking I was tortured and had a horrible time-So, they have asked "Why would you want to do it again?" On the contrary- I had the best time!!!! :)
For those of you who don't know me very well, or at all- I am known for my long, detailed stories. I seriously don't think I could keep things short if my life depended on it (just ask anyone who knows me well). I have tried keeping things short and sweet, but that's just not me.
So, when you read about every ache, pain and blister I have; every trial and triumph; just take it all in stride and realize that unless I absolutely say I hate something, I am really enjoying it. Oh, I don't enjoy pain, but I enjoy the overall experience.
Second-some of the injuries that Jess, Mindy and I had on Ragnar happened before Ragnar-it's just that running two races back-to-back didn't help things at all. So, No-Ragnar wasn't a horribly hard race that caused all of these injuries. We just overdid things.
Third-Would I recommend Ragnar for just anyone? Well.........no. I'm not saying you have to be a super athlete to participate (believe me, not everyone that does it is), but if you don't like running, lack of sleep, being dirty, getting a little crazy and having the time of your life-then this is definitely not for you. If you are up for an adventure you'll never forget, then I say get a team together and go for it!
I hope that cleared things up.
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