I DID!

Last year after watching and admiring the runners heading in towards the finish line in the ING Miami Marathon from their 13.1 and 26.2 runs, I wondered if I could do it. Sure there are people lumbering in that don't look like Marathoners, but I have learned that fitness comes in all shapes and sizes. Never assume if the person doesn't look like they should be on the cover of a fitness magazine, that they aren't fit.

So I signed up for the 2011 ING 13.1. I figured "I CAN" and having made the commitment knew that I couldn't back out. Over the next months I began to wonder what the heck was I thinking, that my body doesn't like to run, as I have never been a runner, really. How to rev up this body to a graceful gait that I picture myself crossing the finish line with? I figured that by getting out there and just doing it. Not so easy, really.

I started to run in July, thinking that it was a great head start to get myself into running shape, but quickly developed a pain in my hip. Unfortunately it was a really irritating bad pain in the Iliac Crest, a burning sensation that turned my usual lively step into a slow limp. So back to square one and heal. Ice, Epsom Salt baths, Foam Roller therapy, Power Plate therapy and of course, the most excruciating Neuromuscular Massages I have ever in my life, were on the list of things I did to get myself back to where I needed to be. My LMT probably had never heard the insults that came out of my mouth anywhere other than a trucker bar by a toothless old withered drunk man fighting over the last shot of whiskey. If in fact he had ever frequented a place like that. Over the next few months the hip pain gradually subsided, and I finally was able to begin to train seriously . This happened to be only 3 weeks before the event.

At no point will you hear me say that my training was standard or recommended, I ran 3 miles on a Saturday (after teaching a cycling class), did the same that Monday. The Wednesday after that it was 4 miles, that Friday 5. Next Monday 5, Wednesday 6 and then Friday 7. The week after I hit my 'long run' of 8 miles and the next run was a 5 mile run and then the race. As a matter of fact it was more of a "how not to train for a 13.1".

In the meantime I was teaching Indoor Cycling, Pilates and Yoga so I was keeping myself pretty mobile in between.

The two days prior to race day I was beside myself with doubt. Never having run more than 8 miles I had some serious doubts regarding my ability to run (jog) the race. SURE I could walk it, but being a pretty competitive person, I didn't want to walk it! PISHAW! I would at least jog, but only stop for the obligatory pee as I have the bladder of a two year old.

Package pickup is the Saturday before the race and I proudly marched in. Why YES I AM in this race thank you very much! I picked up my bright orange bag and with pride pranced around like a peacock on display. Sure I don't LOOK like a runner. I am not skinny, lithe and graceful. More short and thick as my genetic code is that of the 'matron' type. If you see me you would never guess I am as active as I am, it doesn't matter though because hot damn, I had my bag, I had my attitude and I wasn't planning on walking this race.

On the morning of the race, I nearly made myself sick with nerves. WHY ??? WHY did I sign up for this?? Am I insane?? I mean really, what was I thinking?!?!? Wanting to kick myself in the buttocks I headed to the start line, cold, and kissing my hubby the real Marathon runner goodbye as he stepped into his corral. You know, the ones where real racers go? I wandered into mine, in the very back, where "wanna be" Marathoners wait.

Having been through childbirth, I knew this was going to be a case of "this is going to hurt for a few hours but there is NO getting around it" and prayed the pain would be at least slightly less than popping a full nine pounder out. I didn't expect it to be though, it was obvious that I was going to prefer childbirth over this. My mind racing, the starting shot rang out and I snuck out of my corral as the crowd began to walk to the start line to pee. Of course I had to go, even though I had just 1/2 hour before. Figures.

There are so many racers it took 10 full minutes to cross the starting line so once I was able to actually start, my blood started flowing and my mind kept on thinking "the faster you go, the faster you finish so DON'T WALK". Starting out my incredibly eclectic playlist was AC/DC's Back In Black. Heck, if I did not get pumped up with that - I couldn't get pumped up with anything.

It was a glorious freaking morning to be running in Miami, 50 degrees (thank GOD),a beautiful early morning run over the causeways into Miami Beach. I shall not bore anyone with a play by play, but lets say once the runners high kicked in after the first of my FIVE stops to pee at mile 3 (it was cold, I was very hydrated and wasn't sweating due to the weather) it didn't go away. I was saying hi to spectators who probably were wondering who the crazy lady with the silly grin was, singing to my music, and generally wondering why on earth I had been so nervous.

All that happiness and runners high flowed through me until mile 10. The pain began, and I kept on thinking that all I had left was a measly 5k. On I trotted and that runners high never went away completely, sure I was hurting, but smiles and cheers from the crowd kept me going. And it hit me..... THAT WAS ME last year! At no point had I realized how important a smile to a stranger in pain, and a cheer could really make a difference until I was on the other side of the fence. I helped others get past that hump! It was a nice feeling and despite it all I was happy, warm, and fuzzy on the inside.

Getting to mile 11, then 12 was incredibly hard, but once you make that turn and know that you are heading into the finish chute your heart just bursts. A grin spread across my face, I couldn't stop smiling and my body just kicked it. In my head I was sprinting with the elegance of a gazelle past everyone else in pain. My smile perfect and my body gorgeous, oh yes, in my mind I was the female version of Hermes himself with wings on my feet. Only later looking at the video did the reality of my middle aged body, in pain, jogging across the finish let me see what everyone else did.

But no matter what, it doesn't matter... I DID IT! And I am going to do it again!

Now I can say with pride "You can do it too!"

Streets, the althlete and the driver. What to do?

In this day and age, when you pass that runner or cyclist in the street you know he or she is also a driver. This would be someone like, say... me.

I am a runner, I am a cyclist, I am a driver.... I get frustrated as all three.

I want to stop my car and "school" the runners in the street running in the opposite direction as traffic. In my mind I am screaming "You are a pedestrian, if there is a sidewalk don't run in the street!" Especially when its dark and they are not wearing reflective gear or the sun is coming out and the light hits my eyes blinding me and I have to be extra aware of those two ladies who insist on running side by side taking up 1/2 of the lane. You know who you are. I can't see you. I am driving. You are on the street. Do the math.

I said it. I run and I don't like the people who presume the street is their personal treadmill. Here is the definition of jay walking: n. walking across a street outside of marked cross-walks and not at a corner, and/or against a signal light. If there is vehicle traffic or clear markings of a place to cross, this is a traffic misdemeanor subject to fine, and may be (but not conclusively) contributory negligence in the event of injury to the jay walker by a vehicle.

NOTE its actually illegal to do so. OK, OK I am being harsh, but the last thing you want is for someone to be texting and take you out because you are out enjoying your run. I applaud you for being out there day after day, you do inspire everyone, but please if you insist on being on the street wear your reflective gear. I promise the second light hits it you will light up like a Christmas Tree. Don't trust those little tiny battery powered lights. With their dim and weak wattage by the time a driver sees them it may be too late.

Having said the magic words "Street" and "Drivers", lets move on to cyclists. I love my bike, I adore riding it. I am petrified of drivers, terrified even. In this case as opposed to runners, cyclists do have a clear right to be on the road and to pass a cyclist, by law, you must give them a 3 foot berth. A bike is a vehicle with the same rights and obligations as a car. So when you see me diligently riding on the right side to give you most of the lane, know this.. I have the right to take up the whole lane but I do choose to be a courteous rider and am giving you space so don't clip me unless you want the God of Cyclists to give you a bitch slap of Karma. Just sayin'.. he loves me.

Also to my fellow cyclists, see above comment about courtesy. Again, I drive and have had some pretty numb in the skull cyclists do pretty bone headed things that could lead to them getting hit by a car.

So my friends, what is the lesson here?

If you run, and insist on running on the street know that cars are the ones with all the rights, not you so make sure you are seen plus you give the car the respect it deserves.

I must remind you: Reflective gear.

If you bike, know your rights as a vehicle but be courteous. WE ARE TRAFFIC!

Did I mention reflective gear? Oh yep I did huh? I forgot something though let me think, what was it? Ohhhh yes... REFLECTIVE GEAR!

If you drive, be aware that some people don't get it and you have the deadly vehicle. DON'T TEXT and DO NOT TALK ON YOUR PHONE either. Nothing in life can't wait until the red light or until you get to your destination. I promise.

Detox your body

You will hear the word "Detox" related to diet everywhere. Plenty of companies are selling supplements to help you detoxify your body. The reality is that you don't have to spend lots of money on any detox supplements, you just have to know what your detox goal is and know what you should or should not eat.

Why is it good to cleanse your body occasionally? Well, we consume hidden toxins in the modern day foods that we eat no matter how healthy we try to be. On occasion its just good practice to cleanse yourself of these toxins and let your body release the excess water as well.

I mentioned detox goal, sometimes all a person wants is to eliminate sugar from their diet, meat or alcohol. Or all. So what is your goal? Lets cover a full detox which will fully encompass all of the mentioned.

This guideline is for a three day. It is preferable if you do so over a weekend that you can relax, detox and center yourself. The side effects of detoxing can make you irritable so this would be the best time to do it. In preparation for the weekend, try to start cutting out caffeine, heavy proteins and fatty or heavy foods the week prior. Increase your water intake as well to help de-bloat your body.

Prepare a pitcher of water with lemon for the day, drink approximately 8 - 10 glasses of it throughout the day itself. Your body will tell you how much is the right amount of water.

For Breakfast on all three days, have an herbal tea (Yogi brand teas have a wonderful "Healthy Fasting" tea) with a fruit salad with raw almonds and flax seed oil sprinkled on top.

If you need snacks between meals have a piece of fruit (except bananas and grapes). Do not worry about the sugars in the fruit itself, enjoy with a tall glass of water with lemon.

Lunch and dinner would be a large colorful salad with lemon or a white vinegar as the dressing with a white protein (egg whites, 3 oz. grilled white fish, 3 oz. clean chicken breast), also with a tall glass of water with lemon.

Contrary to juicing detox diets you are consuming food and nutrients. The salads themselves provide the fiber needed to help clean out your system.

Every night take a nice hot (not too hot) Epsom salt bath with essential oils of your choice (lavender is a good one, do not use peppermint though, it may irritate the skin). Drink a hot cup of herbal tea and try to get as much sleep as possible throughout the three days. Rest will help the body.

As the toxins are released from your body you will experience side effects including:
-Irritability
-Possible headaches
-Smelly sweat
-Fatigue
-Skin irritations

Some people report feeling like they have the flu, this is normal. Yoga and meditation will help clear out your mind and detoxify the body.

Clear out any plans for those three days and take the days to yourself to thoroughly detoxify the mind, body and soul.

Once you resume your day to day life, try to keep a diet as clean as possible

Pain or No Pain? That is the question!

The biggest hurdle many personal trainers encounter when training clients both old and new, is trying to understand the pain that the client might have during or after exercise. Of course, everyone is different and some are much less in tune with their bodies and the pain they might encounter having better proprioception but also can differentiate what is warning pain and what is healing pain better than others.

Healing pain might sound like an oxymoron, however when it comes to working out and exercise, after a particularly intense workout you will feel muscular pain that is the result of breaking down the muscle fibers and those will now begin to rebuild stronger.

Learning to feel the difference will help you communicate to your trainer in a more efficient way and help your trainer train you correctly.

It is important also to pay close attention to what you are feeling and not to ignore the pain. The next time you are say, in an Indoor Cycling class and your legs are burning, instead of doing everything possible to ignore the pain, focus on it. FEEL it, learn exactly how it feels and what you are experiencing. As a matter of fact, when you actually turn the pain into a learning tool it becomes much easier to deal with. You learn more about your body and become in tune with it. After you have done this just breathe and focus on making the pain go away. Trust me, if you do this it becomes surprisingly easy to deal with.

Bad pain, such as shin splints or joint pain feel completely different than something like the pain you feel the day after a good workout (DOMS or Delayed Onset Muscle Soreness). Be fair to yourself and know that DOMS is necessary for your body to go through the changes it needs to.

Good DOMS? Soreness the day after that makes you feel stiff.
Bad DOMS? You can't function you worked out so hard. Even going to the bathroom brings you to near tears.

A good trainer will keep you within the good DOMS range, and again communication is key. Be fair to everyone and know when to cry out without crying wolf.

Ode to Bog

Indulge me this blog and as you begin to read let us hear the "Ode to Joy" in our brains. Or Justin Timberlake's "Sexy Back" really, its up to you.

The Chernobog (Chernabog, Czernobog, or Tchernobog) is a Slavic god, the "Black god" if you may. An interpretation of this god was featured in Walt Disney's 1940's movie "Fantasia". Strong, evil, and a badass dude that shook Bald Mountain from the core. Quite cool, one of the best characters in any Disney movie. I remember as a child thinking how great that part of the movie was instead of the dancing Hippos in the tutus. Seriously what WERE they smoking when they put that one together?

Now imagine this girl in desperate need of a bike. Desperately searching for the right one in Mack Cycle out of the mountain of mind numbing colorful bikes all leaning against each other. Nothing... none calls out. Sure they have the components but hey when push comes to shove there has to be that special something that just calls your name. You just know it when you see it. You just know! Like that crush I had when I was 16 on John Taylor of Duran Duran. I just knew he was the one..... OK so that time I was wrong, but you catch the drift.

Rummaging and swearing under my breath because I was going nowhere with these shiny bikes all of a sudden there he was, obscured by the other bikes with their neon voices and their shiny gears. When you find the one he need not shout his presence, he only needs to wait. His voice will be heard. I heard him calling through the others and knew he was the one. Now cue your brain a second to that angelic "AAAAAHHHHHH" and a ray of light (or disco strobe with disco ball depending on which song you chose).

I had to dig him out but once I pulled him out of the asphyxiating embrace of the other bikes he sang to me. I think the actual song was Hot Chocolate's "You sexy thing". OK, wait, no that was me singing to the bike to the chagrin of my husband and the stares of the other patrons in the store, but I digress.

He is Matte black, chrome and hungry. Hungry for the road and ready to be mine. He is lovely my Cannondale CAAD9. His voice is that of an angel (Barry White) and his gears precious release on the asphalt. The moment I saw him I knew - He is the Chernobog, my Chernabog my dark god. My Bog. He need not scream color and shine, he is just a shadow passing you as I ride by. I love my Bog, here is where the crescendo hits as I hear the "Ode to Joy" thinking of my dark god. I feel like a superhero on him riding into the sunset after battling the bad guys, he has that effect upon me.

And above you will see the completely unrealistic image I have of myself as the "Hammer" after riding the Bog.

Hey, a girl needs her dreams and on my Bog thats who I am.

Fat & Fit?

I recently saw something that said something to the effect of "If you aren't fit (if you don't hit the gym) please sit this one out".

Now, it made me think about what fit meant to people. To most of society fit means thin for the ladies, for guys means hypertrophied bodies. What is 'fit' really? Take a glance around the next time you go to work out. Are there people there every time you go that are working hard on the cardio machines or in the cycling classes that in every day clothing (or in a bathing suit) look 'unfit'? In other words, do they fit the shallow idea our society has of 'fit'?

I know a man, who has been through an amazing journey of fitness, over the years has lost over 100 pounds and can talk the talk, and is more knowledgeable than most trainers I have met. If you saw him you would never think of him as 'fit'. He can, however run circles around most of us, lift heavier weights than most men and is one of the healthiest people I know. His HDL cholesterol is beyond good, his resting heart rate is approximately 56 bpm, he runs 3 -5 miles 5 times a week. He will never look the part of athlete, but he is one - and he is fitter than most individuals who look the look of fit.

The other day, a 25 year old, size 5, 119 lb woman came to me for a body fat caliper test. Her result 26% body fat. TWENTY SIX! As per the calculations she had 28 lbs of fat. Is this by any means fit? For the average American this girl was 'hot'. No muscle definition, she smokes, she drinks, she doesn't get enough sleep. Trust me, in 10 years this will definitely show physically, mentally and take its toll on her overall health.

Just keep these things in mind when you are working out, when you don't think the weight is coming off or that you don't look like a fitness model (male or female) and therefore aren't fit.
Just answer a few questions truthfully: Do you do cardiovascular training 3 x a week or more? Is your heart rate between 75% and 87% the whole time (excluding any interval days)? Do you consciously train with weight bearing exercise 3x or more a week? This could be your own body weight or weights, circuit training or functional training included as well.

If you can say yes but you still have a body that doesn't look 'fit' just keep in mind that genetically we also have three different body types as well. Be honest with yourself as to which one you fit in.

The Ectomorph - lean, flat, delicate bone structure and has a hard time gaining muscle.
The Endomorph - Rounder, has a hard time defining muscle, can be considered 'stalky'.
The Mesomorph - Muscular, athletic build, however will gain fat easier than an Ectomorph.

Imagine an Endomorph that works on extreme cardiovascular training. We all know of an Endomorph who does this. This man was stalky all of his life, had a heart condition and had to undergo surgery. He is however a avid cyclist and owns over 40 bikes.

He is fit. He is Robin Williams. He rides his bike as much as he can and has done so with his buddy Lance Armstrong. Would you imagine Robin Williams as 'fit'? Why not? Because he doesn't look the part? Probably.

You can be fit, healthy and on your road to looking the best you can be, keep the expectations real and don't let anyone tell you otherwise. One of the best things you can do for yourself is find a fitness professional who knows what they are doing like the gentleman I mentioned above - a person who isn't 'fit' only due to age and genetics but knows what they are talking about through experience and education, it is an eye opening experience to work with someone like that who can guide you to health. Eat right, exercise and don't forget to enjoy life!

Summer of the Greats

Even if you don't follow sports you can't help but to know that this is the summer of the greats. World Cup fever and Cycling fever (Tour de France, Lance is back) have set in and its impossible to ignore the amazing athletes competing in their full glory.

Why do we admire these athletes and get caught up in the excitement of these modern day Gladiators fighting in their arenas for the ultimate prize? So what is it about these amazing individuals that make them who they are? Why are they our heroes?

Call me crazy but I am going to say its their ability to say "I can". Sure talent has everything to do with it too, but its always mind over matter that gets you through the rough times, the pain, the hardship to overcome that little voice in your head that says "I can't". Of course we might give in to the "can't" but that is not a problem, just shake yourself off, smile and say the words "I am a Champ". If that sounds silly, please take a second to ponder. If you don't think you are a Champ who will?

YOU are a champ.

YOU can do it.

Give the word "NO" the finger and in the famous words of Nike "JUST DO IT".

"I can find the energy after a long day to help my child with her homework."
"I can find a smile for the stranger on the street."
"I can change my attitude and find a nice thing to say."
"I can wake up a half hour earlier and do some Yoga."

Whatever it is that holds you back just remember that its up to you to become the person you want to be. You are only a victim to your circumstances when you make yourself one. Look at Lance, he had very little hopes of surviving Cancer. "I can't" wasn't an option for him.