Back at the nursing home today and meet a new resident. She is 84 years old and such a sweet lady. I enjoyed talking with her today. Gracie talked about how she used to cook and gave me some of her recipes and some one of her friends “secret recipes”. It was so funny when another resident came wheeling down the hall and I mentioned the name of her and she asked if I knew her and if I was family. “Just meet her a few weeks ago and I am not family and I just meet her, I learned she used to sing on the radio.” She laughed and said “Oh she ain’t done anything we haven’t done, I used to travel from one town to another and I sang on the radio too.” She proceeded to let me know that she likes to steal from other peoples room and you have to watch out for her cause she will take your toilet paper. I felt like I was back in high school! I thought it was cute how they hang out in the halls and talk (gossip) and act like just like kids. Thanks Gracie for making me smile, bringing back memories of my days in the hall of high school, hmmmmm…..”Ruckus Retirement High School.” or maybe even a soap opera name. Any suggestions?
My 90 minute run did not happen this morning. The much needed rain we needed finally showed up sometime in the early hours. I could have gone to the gym, but instead stayed home. I have a bike ride planned in the morning. Looking forward to that.
Do you want to feel better? Do you want to have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise?
Exercise controls weight
Exercise combats health conditions and diseases
Exercise improves mood
Exercise boosts energy
Exercise promotes better sleep
Exercise puts the spark back into your sex life
Exercise can be fun!
Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns!
Last week I went back to the nursing home (hospice section) to visit with a very sweet lady named Alice. I was sad to see that she wasn’t feeling well the day I went back to visit her. I met her the first day the staff was showing me around and I knew she was the one person I planned to go back and visit. She is 80 years old and a gem. She is soft spoken with so much good advise for living your life. I learned from her how important school was to her growing up and the passion she had for learning. She loves to speak with anyone who is in school no matter what age you are. There was a young lady that came to see her just that week about staying in college. Alice expressed her feelings about commitment to school and how important it was for her, and the young lady left with a desire to stay. I love how the wisdom of the elderly can still influence a young persons life. I’m sure Alice had more impact on her than her own parents had. We need a mentor in our lives that can help guide us on our path sometimes. I believe God does but those people in our life, and what we do with it is our choice.
Ran for my warmup instead of staying indoors on a elliptical. Weight training today. Tomorrow is Tempo run.
Today I did my speedwork on the treadmill. It’s too hot to run outside, 107. It did feel great to run indoors. Afterwards went to the pool to relax this time, no swimming laps today! I hope you found a way to rejuvenate today.
The Past Season:
My background has always been about physical activity. I started dance at the age of 3 and continued with dance even into my adult years. I later started a performing dance studio, producing numerous dance productions. I was hired by a variety of organizations to audition dancers for different ballet and musical type productions.
A New Season in my life:
I was home one day washing dishes and saw on TV an 80 year old man running across the finish line of a marathon. Literally I stopped what I was doing and watched him.
It was at that moment I decided, hey I want to be like that when I’m 80. Running or biking or just being physically active somehow and not sitting in a rocker waiting for “my day”.
Currently, I am a personal trainer, avid runner, cyclist and now I can add swimmer to the list. Of course nutrition is a big deal for me now with all the activities I do.
My passion is people and helping to achieve a goal they never thought they could reach.
I personally feel it is so important to just get up and move everyday.
Running was something I ignored, I did not like running, especially being outdoors. Growing up dance was my passion. In junior high I had to sign up for a “P.E.” class so I chose gymnastics, since it was indoors, and did continue through high school.
How I started running? For 5 years I had been attending an athletic conditioning class 4 days a week. This class was so hard! Toward the end of class they would run competitive lines against 1 other person. I was not a runner much less had I ever raced somebody. Being competitive was the last thing on my mind.
I literally put my shoes on and started just running a few miles two days a week. Because I wanted to run as well as the other people in my class.
My friend knew I started running and asked me to run a marathon with her. I told her no way, I am not interested.
Well, 2 – marathons, 8 – half marathons, 2 – 203 mile relays, 2 muddy buddy events and Several 5k’s, 10k’s and 20K’s later, I’m hooked!
What’s next? Triathlon maybe. I guess I maybe doing one in the Fall.
I learned that to keep the amount of exercise that I was doing 4 days a week required me to set some sort of future goals to keep me moving forward in my training, or I was afraid I would start losing interest in working out. Just setting a future goal of running a marathon triggered many other races down the road. If I did not set goals of running in races I knew I would slow down on physical activity. Currently I have a 20k in September, 2 half marathons in October and 1 full marathon setup for April 2012. If you have just 1 friend that will exercise with you, that can make all the difference in your success!
Performance Personal Training
Eat what is good and the soul will delight Isaiah 55:2
Today was weights. No cardio, no yoga and no swimming today. Getting ready for a big weekend.
Ran my 30 minute tempo run early this morning due to the high heat we are having. It’s done I survived and now can remain cool the rest of the day! Swimming will be great this evening. Oh and some Pilates today.
Today was speedwork instead of Tuesday. Did the same 7 400’s but this time it was not at my 5k pace. Ran the bleaches and did some plyo’s.
Late in the afternoon went swimming, I really did not try to kill myself, but did 26 laps at a leisure pace! It was 108 today and the pool was great, really more after I got out, since it was like luke warm. I’m rejuvenated and feel great. How about you?
I had an awesome “adventure” this morning. We rode our bikes out by the airport, made a loop and stopped off at the gym and went for a swim. Best morning, and fell great. I have so much energy and ready to do more! Ha!
We had a great 90 minute run this morning. Ended up doing 8.5 miles. Weather was warm, as expected, but beside that, the run was great. Even better are the pop-cycles you get after your run. I hope you got out today and enjoyed the sunrise this morning. It was awesome!
Essential Oil and Balm
Healing and Soothing essentials oils and balms have been part of Chinese herbalism for centuries.
SunBreeze Oil and Balm are based on these Chinese traditions and are the results of combining them with modern supportive technology.
Menthol, camphor, cassia oil and other all-natural essential flowers oils are the ingredients of this remarkable product that is so clearly ahead of other oils on the market.
Gently rub a few drops of oil or a touch of the balm on the temples, on the back of your neck, or onto the shoulders and the stress of the day will dissolve.
With SunBreeze you can experience the soothing temporary relief of sore muscles, headache, drowsiness, tension and even bruising.
Just massage the SunBreeze Oil or Balm into any part of the body as needed for congestion, insect bites, stings or burns.
SunBreeze is perfect for all over rub-downs and is used by many massage therapist, to help their clients feel so very special and to soothe away their aches.
SunBreeze can be used on the stomach to soothe upset and as a relief for sunburn if a small amount is combined with Kandesn Hand and Body Lotion.
The essential oils provoke a brisk sensation, which may either be warm or cool, depending on the body’s temperature at that time and place.
Take SunBreeze with you in your purse or pocket and you will find a multitude of uses for it!
Today will doing a 45 minute tempo run. It will be a bit warm by the time I get to do this. Hoping it won’t be to bad.
Egg Salad Bento Lunch
This egg salad bento box is a hearty lunch and snack all in one. Spoon the egg salad into a lettuce “bowl” to keep it looking pretty and enjoy with cocktail bread and veggies. Toss banana and blueberries with yogurt to keep the bananas from turning brown. Save the chocolate chips and pistachios for an afternoon pick-me-up.
1 serving | Active Time: 20 minutes | Total Time: 20 minutes
- 2 hard-boiled eggs, (see Tip), peeled and chopped
- 2 tablespoons finely diced celery
- 1 tablespoon low-fat mayonnaise or light miracle whip
- 2 teaspoons Dijon mustard
- 1 teaspoon minced scallion greens
- Freshly ground pepper, to taste
- 2 leaves Boston or Bibb lettuce
- 1/2 cup blueberries
- 1/2 cup banana slices
- 2 tablespoons nonfat or low-fat vanilla yogurt
- 2/3 cup broccoli florets, cooked or raw
- 6 cherry tomatoes
- 3 slices cocktail-size pumpernickel bread
- 1 tablespoon shelled unsalted pistachios
- 1 tablespoon bittersweet chocolate chips
- Mash eggs in a small bowl with a fork. Stir in celery, mayonnaise, mustard, scallion greens and pepper until combined. Line one container with lettuce leaves and fill with the egg salad.
- Combine blueberries, banana and yogurt in another container. Arrange broccoli and tomatoes in a third container. Place bread in a fourth container. Nestle a dip-size container in with the bread; fill it with pistachios and chocolate chips.
Per serving : 556 Calories; 24 g Fat; 6 g Sat; 8 g Mono; 425 mg Cholesterol; 69 g Carbohydrates; 25 g Protein; 10 g Fiber; 611 mg Sodium; 1146 mg Potassium
4 Carbohydrate Serving
Exchanges: 1 starch, 2 fruit, 1 vegetable, 1 carbohydrate (other), 2 medium-fat meat, 2 fat
Tips & Notes
- Make Ahead Tip: Cover and refrigerate egg salad (Step 1) for up to 2 days.
- Tip: To hard-boil eggs, place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and cover the eggs with cold water. Let stand until cool enough to handle before peeling.
Great morning for a 5 1/2 mile bike ride. Even stopped at the playground and did some pull ups, plyometric lunges and played on the parallel bars! Came home finished up with legs, bicep and triceps. I hope you went out and rejuvenated today!
This is one of my favorite recipes. I have 2 cups of raw veggies with it and a small fruit.
Comes from Eating Well.
Mini Chile Relleno Casseroles
Everyone gets an individual portion with this vegetarian, Tex-Mex mini casserole. A normal-size casserole like this would take close to an hour to bake—these are ready in half the time. Heatproof ramekins are a cook’s best friend—we use them all the time to hold ingredients while cooking. You can buy them at most grocery stores.
4 servings, two 6-ounce or one 10-ounce casserole each
Active Time: 10 minutes
Total Time: 35-45 minutes
- 2 4-ounce cans diced green chiles, drained and patted dry
- 4 scallions, thinly sliced
- 1 cup shredded reduced-fat Cheddar cheese
- 1 1/2 cups nonfat milk
- 6 large egg whites
- 4 large eggs
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- Preheat oven to 400°F. Coat eight 6-ounce or four 10-ounce heatproof ramekins with cooking spray and place on a baking sheet.
- Equally divide green chiles, corn and scallions among the ramekins. Top each with cheese. Whisk milk, egg whites, eggs and salt in a medium bowl until combined. Divide the egg mixture evenly among the ramekins.
- Bake the mini casseroles until the tops begin to brown and the eggs are set, about 25 minutes for 6-ounce ramekins and about 35 minutes for 10-ounce ramekins.
TIPS & NOTES
- Make Ahead Tip: Equipment: Eight 6-ounce or four 10-ounce heatproof ramekins
Per serving: 215 calories; 7 g fat ( 3 g sat , 3 g mono ); 219 mg cholesterol; 14 g carbohydrates; 23 g protein; 3 g fiber; 726 mg sodium; 421 mg potassium.
I have 7 400’s to run today at the track. Also, plan to attend a Yoga stretch class. I will update once I have completed it. Completed 7 400’s after a 1 mile warmup, then ran the bleachers with some push ups and dips included. Great workout! Adding on to this workout, just finished a 20 minute swim. Totally feel refreshed!
Geocaching? Kinda like hide and seek. You are given clues to find a hidden container that are different shapes and sizes. Yes, I am in, I want to go. My daughter and her friend were going Geocaching and I talked my husband into going too. Fill up your water bottles and get your knee high socks or long pants on and sneakers. Wait, I don’t understand why we need that, it’s over 100 degrees outside. I soon learned we become trackers. There are concordances we will be given and we have to search for these containers (geocaches) that are different shapes and sizes. By the way we did spend our time searching for little boxes in the hottest part of the day. We were going through thick brush looking for these hidden containers. Once you find them, you sign the paper inside and log in that you found the container. Now if I was just out hiking and saw an ammo box tied with a chain to a tree, I would get as far away from this box as I could. Funny how you just walk right up an open it up. What’s inside these containers? Silly little objects, that we found fun to look at; buttons, wrapping paper, key chains, etc. Truly enjoyed this trip we took. Beat sitting around the house, and was a fun way to spend the afternoon with family and friends and I guess hiking!
Another Great Article from Tony Flesch, Jul. 15, 2011
Thanks to Debbie Fetterman for asking me to be a Contributor to this blog, and to my good friend Spareribs LaMothe for the introduction and kind words in his blog on Monday. For my inaugural blog, I decided to share some information about the explosion in half marathon growth and participation.
In the DFW area, 2011 started with an inaugural New Year’s Day Half Marathon in Allen. With the recent announcement of the launch of the Plano Balloon Festival Half Marathon in September, and the addition of the 13.1 Series Half Marathon in October, the DFW and surrounding area half marathon count will be close to 20! And, well over 20 if you include all of the area 20k and 25k distances. The Texas summer heat is certainly not a deterrent. June started with a hot Wounded Warrior Half Marathon in Las Colinas. This weekend many of my friends will be running all night at the El Scorcho 25k and 50k in Fort Worth, and next weekend is the inaugural Sizzling Summer Half Marathon in Arlington. The Hottest Half, which is featured in the August issue of Runners World magazine, is in August.
The half marathon distance is an increasingly popular choice for runners. The growth and expansion of the Rock n Roll and 13.1 series is evidence of the popularity of this distance nationwide. The half marathon is not just the little brother of the marathon anymore; many half marathons are stand alone and not connected to a full marathon. OneAmerica 500 Festival Mini-Marathon in Indianapolis is a prime example and is the largest US half marathon with more than 30,000 participants. When an event features both a marathon and a half marathon, such as White Rock, the half typically has twice as many runners as the marathon.
According to Running USA’s annual half marathon report, if marathon mania exists, then, the half marathon has reached hyper-mania! Since 2003, the half marathon has been the fastest growing road race distance in the United States. According to the report, the popularity of the distance nationwide has been fueled mainly by charity and non-charity training programs, destination-type events/series, runners moving up or down from the marathon and women’s participation. In 2010, women led the surge in participation in the half marathon with an astounding 59% of participants. Since 1995, the number of female finishers in the half-marathon has increased six-fold. Last year, there were a record 24 half-marathons in the country with 10,000 or more finishers; in 2001 there were two.
As Spareribs mentioned on Monday, my primary blog focus will be on beginning runners, as well as sharing some general information and running tips. If you have a question, or particular topic that you would like to see discussed in a future blog, just send an e-mail and let me know.
This article is from a friend of mine.
In the midst of these 100 degree-days, it’s a good time to review some hot weather running tips. Summer running and training in Texas requires some extra caution to help keep us cool and safe. Even though the heat is on, many runners either already have, or soon will be, ramping up their training mileage for the multitude of fall and winter events, including marathons such as Chicago, New York, and White Rock.
Try to plan your workout for early in the morning when temperatures and humidity are typically the lowest. If you can plan a route with some shade, even better! Warm up, rest and cool down in the shade.
Plan for your hydration. Do you have water available along the route or do you need to carry water? If you need to carry water, there are several types of hydration packs and devices available that make carrying easy. Take in fluid every 20 minutes. On longer runs, include some sport drink or product containing sodium and other electrolytes with your water. Weigh yourself before and after your run and make sure you re-hydrate after the run and replenish lost fluid. It is also a good idea to carry a few dollars in case you have to pop into a convenience store for some food, water or sports drink.
Acclimate to the heat. Ok, maybe it is a little late for this one now, but, when the temperatures rise, do a few slow easy runs to acclimate to the heat.
Wear a running cap or visor to keep the sun off your head and face, sunglasses to protect your eyes, and a sweat-proof sunscreen to protect your skin.
Wear loose fitting, light colored moisture-wicking clothing. Light colors will reflect some of the heat. And, don’t forget some moisture wicking socks; they will help save your feet from blisters.
Don’t be too stubborn to occasionally go indoors! Although a lot of runners dislike the treadmill, it can be a good tool for running intervals and inclines.
Adjust your pace. Although everyone reacts differently, there is notable degradation as the temperature climbs.
Listen to, and know, your body! As runners, we sometimes want to be “tough” and run through things. Know when to run tough, and when to pull back.
Stop running if you become disoriented, dizzy, nauseated, have the chills, or cease to sweat. Find shade, and drink water and a fluid replacement drink. All runners should know the symptoms and treatments for: dehydration, heat cramps, heat exhaustion, and, hyponatremia. Some of these conditions can be extremely dangerous and even fatal. Do not minimize the dangers, and, seek medical attention if required.
You can find additional information on hot weather running tips, along with some general running safety tips, on the Road Runners Club of America (RRCA) website at: http://www.rrca.org/education-advocacy/
With proper precautions and some common sense it is possible to continue running through the Texas heat.
By Tony Flesch / Contributor Jul. 22, 2011
This morning we headed out with our group and rode 16 miles. Great morning to be out and riding. Hope you were able to get out and move too.
Went for a nice long run today. We were so lucy to have a nice breeze today.
Have you set aside time for yourself to grow. Don’t rob yourself of this and give all your time away. Set aside some time everyday for you to grow. You decide how long you want and how much time you have and what you can commit to.
Monday – spiritual growth – 10 mins/30 mins/1 hour
Tuesday – listening to leadership tape or spiritual tape – 30 mins/1 hour
Wednesday – Review the tape, make notes 30 mins/ 1 hour
Thursday – meditate, pray, or read an uplifting book – 30 mins/1 hour
Friday – re read the book and make notes – 30 mins/1 hour
Start today and put it in on your calendar.
Today I tried a new class called Powerhouse Barre and this was my favorite class this week as well it was a great workout. The class is combined of ballet and Pilates exercises to work your core, thighs, glutes and upper body. Have you tried any yoga or pilates classes? If not, what cha waiting for?
Today was a 40 minute run. Hot, but breezy and some humidity. I’m so ready for some cooler air so I can breath! Tomorrow no running, resting for the long run this weekend. I think I am going to try a Yoga barre stretch class tomorrow.
All in one day! Ran 3 miles easy this morning came back did weights. Tried a Basic Mat Pilates class later in the morning. Great class, realized I have sore ribs from yoga on yesterday. Wonder if my abs will be sore from all our ab work today!
Big Sur International Marathon – running on the edge of the western world
Celebrating its 25th anniversary with a very good reason. This marathon was picked by Runners World as one of the 3 best marathons as well as the nation’s best destination marathon.
There were approximately 13,000 runners participating in either the marathon, 21 miler, relay, 10.6, 9 mile or 5k. There was no runner left out Even those that finished the Boston marathon the weekend before did not want to miss this race, competing in a back to back challenge: 2 marathons, 2 coast in 6 days.
“Known as one of the most challenging race courses in the country, Big Sur is built for beauty not speed”.
Registration is held in July, still an easy race to enter, but does sell out.
This is one race you will get up early for….
Buses are corralled up Hwy 1 in the early morning starting at 4am to runners to the start line.
The runners are spread out amongst the different race events.
There was coffee and snacks at the start line, did a little warm up. And of course my Garmin decided to shut down right when we were about to start the race.
This is the only time Hwy 1 is shut down.
The organizers really did a fantastic job and you can tell they are really experienced at doing this year after year.
There are plenty of porta potties, water, Gatorade and Gu handed out on the course.
Fresh strawberries were handed out near the end of the race at mile 23
Forget the ipods, plenty of entertainment all along the course.
Weather was great – 47 in the morning and sunshine all along the way, do you know anything about negative ions? I think all my races need to be along beaches after learning about them.
Life size mile markers made you look forward to the next mile marker. We stopped at a few and had to take pictures.
Entertainment – Taiko drummers, pianist playing a grand piano
Spectators are not allowed on the course, but they make up for it with entertainment and entertaining mile markers along the way.
Sweat pickup was easy and near the finish line!
We choose to stay in Carmel the end of the race, and was not disappointed. We were able to walk about Carmel without the aide of a car. Plenty of shopping and restaurants and even meet up with Jeff Galloway at the Lamp Lighter Inn where we stayed! Jeff was so awesome and spent time chatting with us about running.
Track workout this hot muggy morning! 1 mile warmup and 5 400’s – 5 sets of bleacher runs, then walked 2 laps for cool down, if you call it that……then tried out a gentle flow yoga class. Felt great after running today.
“Eat what is good and your soul will delight” Isaiah 55:2