Cross-Training for Trail Runners - Runner's World

Cross-Training for Trail Runners - Runner's World

Fit To Run - Runner's World

Fit To Run - Runner's World

IMG_7381

IMG_7381, a photo by oceamember on Flickr.

Golden Badge Awards with my sweet husband

Less than 24 hrs away from our Fist Trail marathon...We are so excited and looking forward to a day dedicated to hard work, discipline, perseverance and the love of running. Since Its October breast cancer awareness month we are wearing PINK in honor of those who lost the battle ;-(...are fighting the darkness and those who won the fight!!! Never GIVE UP!!! Those are the words I was raised on by BOTH my parents! My Mom is flying with us from heaven to bring us across that finish line! Here is a song close to my heart that makes me think of my Mom and others who fight their own battles! Cheers to you all!!
http://www.youtube.com/watch?v=ktpTyT1Wj_I&feature=share

Nothing like a beautiful dress to show off hard work and dedication.."Getting to the Root of Fitness"

Back to Blogging!!

I gave you my trail race line up a few weeks back and I  am pleased to say that the Santa Cruz trail run has been completed! I had a great time despite the Pacific Coast Trail running organizers did not SHOW up for the event! Yes...its true! But Dawn and I decided to run anyways because we were there to run a 29K!!!!  we were not going to let anything get in our way!! We met some great people and had a fantastic run!! It was the most beautiful trail run I have done so far..
Next on the list is next weekend's Rockin River Trail marathon!! We are so excited to do this great run..whats even more special is we met a new friend (Susan who is in the picture above wearing pink) is joining us on the next weekends trail marathon. We have been training hard and LOVING every moment!
!http://www.rocknriver50.com/

Insight for the blind...Center For Balance donating time doing what I love!

"Insight for The Blind" an organization Center For Balance enjoys donating time too. We will be at Maidu Center in Roseville September 21 from 9:30 to 11:00 educating and teaching some great people !! 


Had an awesome time with the seniors today!!!!!
$8.68 in photo copies, a few dollars in gas $, 2 hrs of my time....making 35 plus visionally impaired hard of hearing seniors laugh to the point their core was sore ...Priceless! I truly LOVE giving..now off to Tuesdays speech! Cheers!


Oh Ya i told them to squeeze the walnut!! LOL!!

Race line up!! I will provide a link for all races

Okay so much going on right now!! So many races and so little time!! But you know I will find the time..smiles.
This weekend( 09-25-11 is race day) leaving Friday to grab some fun time with friends and daughter. We are heading to Santa Cruz for the 29k Trail run in the mountains!! SO EXCITED!!!
Then October 15 we are doing the "Rockin River trail marathon"
Following weekend off to LA for an award ceremony with my sweetheart hubby who I am very proud of! So I will get a little recovery time in there (you know i will squeeze a quick run somewhere).
Then the following weekend (10-30-11) the day before Halloween its "Four Bridges half marathon" thinking we may dress up for fun!  October is a great month!! and loving all the training
But the BEST part of the month of October......I find out if my soon to be grandchild is a boy or a girl!!!!!!! Cant wait!!


http://www.pctrailruns.com/event.aspx?dtid=7580

http://www.rocknriver50.com/

http://www.fourbridgeshalf.org/page/show/212562-presented-by-mercy-hospital-of-folsom

I feel honored and excited for my company Center For Balance to win this award!! Thank you all for your continuous support!

http://enews.celebrationmediaus.com/q/YE7vr7s_MUz09EISQykgrBPLAx100bnNEG4gt4ZeYTfmcPfGIwBsGqHgB

18 mile trail run today!

18 mile trail run 27000 elevation gain with rocks, dirt and heat oh..and lets not forget mental endurance..Yes!! Mission accomplished! Today we set a goal and we conquered that goal. Its an amazing feeling to set goals and finish strong. We are ready for next weekends Santa Cruz 29K trail run!

Yesterdays 16 mile 3,000 ft elevation trail run in the heat.also a replay of a trail running video Dawn and I both love..Its a virtual tour of why we love the trails sooo much!! Cheers!.

Okay..yesterdays 16 mile 3,000 ft elevation gain trail run was tough! we worked hard, my legs felt pretty good up till mile 7, after running a large portion of the big hills. Then on mile 9-10 I got a second wind. I felt strong again, not powerful, but strong enough to know I could finish.  It was a beautiful run! My good friend Dawn in front of me, the beautiful water flowing and the gorgeous trees makes all the hard work worth every step I take..Not to mention the major health benefits!!! Cheers to Trail running! I had to post a video I love with some trail running that is inspiring and gives you the feel of why we love it so much!

http://www.youtube.com/watch?v=bIiMTbxO7F8

This is a quick synopses about Carbohydrates and how they are used in the body and how to BURN that FAT!

Carbohydrates are broken down into glucose and glycogen, which are also known as sugars.  Glucose maintains blood sugar levels and is used by the brain as well as the heart for energy.  Glycogen is stored in the liver and muscles.  Any extra glycogen is transformed into fat.  Glucose and glycogen can be broken down into energy without the need of oxygen.  This is known as anaerobic metabolism which is utilized during anaerobic activities.  The anaerobic system allows us to perform high-intensity, short duration activities like jumping, sprints or the dreaded burpie. This means that mostly sugars are used during short intense periods of exercise.

Fat cells are basically energy storage areas for the body.  Believe it or not, your body needs fat to survive.  However, too much fat (or obesity) is dangerous because it can inhibit normal functions of the body or it causes the body a great deal of stress.  The problem with this stored energy is that it cannot be broken down very quickly.  Therefore, fat stores can only be broken down through aerobic activity (e.g., running, swimming or biking) for long periods of time.

In order to see the most body at reduction from your exercise program it is essential that you exercise in the “fat burning zone.”  This means you must exercise between 60% and 70% of your predicted heart rate based on your age, and resting heart rate.  Any intensity greater than 70% will cause your body to burn a greater percentage of sugars and fewer carbohydrates (which isn’t a bad thing but more on that another time).  When one is between 60-70% of his/her target heart rate, he/she is burning the maximum amount of fat that the body is capable of burning.  Therefore he/she is in the “fat burning zone.”

However, in order to get to the fat burning zone, the body must use a great deal of the sugars stored in the muscles before it can start breaking down the fat for energy.  This is a process that generally takes about 20-30 minutes.  This means a 30 minute activity, even an aerobic activity like running or walking, doesn’t start tapping into the fat stores until the end of the workout!  While 30 minute workouts have their function and can help achieve better levels of fitness, it isn’t something that is going to help reduce levels of body fat.  Only those aerobic activities that last longer than 30 minutes, approaching closer to an hour or more, are going to help reduce the amount of fat stored in the body. 

Two awesome Tricep movements that are easy and help the back of those arms!

Exercise: Tricep Kickbacks

           

Area: Back of upper arm

                       

Primary Muscles developed: Triceps brachii

Use a chair or a bench, and your own body weight, to work your triceps.

            Description:

Starting position: Holding a dumbbell in your left hand (or both hands), stand with feet shoulder width apart with a slight bend in your knees. Bend over at the waist so that your torso is slightly above parallel with the floor. Bend your left elbow so that your upper arm is locked at your side parallel to the floor. Your forearm should be perpendicular to the floor (keep elbows up). Your knuckles should point toward the floor.

Movement: Keeping your upper arm still, straighten your arm behind you until the end of the dumbbell is pointing down toward the floor.The arm should be fully extended and parallel to the floor (without locking your elbow) with your palms facing in toward your body. Slowly lowering your arm back to the starting position, and repeat.  Repeat with your right or do both arms together.

Safety: Breathing: Do not hold your breath. Exhale when raising the weight (concentric – work phase). Inhale while lowering (eccentric) the weights back to the starting position.

Tip: Keep elbows/elbow up, and do not lift one shoulder higher then the other.

Exercise: Bench Dip

           

Area: Back of upper arm

                       

Primary Muscles developed: Triceps brachii

Use a chair or a bench, and your own body weight, to work your triceps.

            Description:

Starting position/Movement: Stand with your back to a sturdy bench or chair. Bend your legs and place your palms on the front edge of the bench. Position your feet in front of you so that most of your body weight is resting on your arms. Keeping your elbows tucked along your sides, bend your arms and slowly lower your body until your upper arms are parallel with the floor. Your hips should drop straight down to the ground.

Hold for a beat, then exhale, and straighten your arms back up to the starting position, and repeat.

Safety: Breathing: Do not hold your breath. Exhale when raising the weight (concentric – work phase). Inhale while lowering (eccentric) the weights back to the starting position.

Tip: If this exercise is too hard at first, do some bicep curls instead

"I rather be lost in the woods than lost in city traffic"

Happy Hump Day!

This morning I'm geared up to hit the trails! We are looking at a 16 mile trail run this morning right after I drop the kids of at school.  I hope my legs are ready?? my mind is!!

Fluid Facts for Athletes | Active.com

Hydration is very important when it comes to exercise!

Fluid Facts for Athletes | Active.com

My favorite pre-workout trail run breakfast!

Vegan pancakes-

I buy the Arrowhead Organic Buckwheat Pancake waffle mix. 

2/3 cup mix

Bobs Red Mill Egg replacer (1 egg)

1tsp coconut oil

1 TBSP of raw agave 

3/4 cup of Hemp milk

1 mashed banana 

You can put what ever topping you like! Agave, syrup, or just peanut butter which is my fav! Great snack to take on your really long runs too! 

Happy trails!

Slacker Blogger!

Okay, life has been very busy lately with training, family, running my company etc..But Im back!!

Trail running is a BEAUTIFUL thing! If your not inspired yet..watch this video and it might bring you out on those trails!

http://www.youtube.com/watch?v=bIiMTbxO7F8

2 rattle snake encounters on todays 15 mile trail run!!

Im the scared one in the back ground..

Tuesday'August 23rd's 15 mile trail run! 1 day before I turn 44 and I feel fantastic!!

Everything is packed and ready to go for our 15 mile trail run this morning from Loomis up the American River Canyon to the confluence. We are hoping to stay injury free (attn: Dawn) lol!

I made Thrive sports gel and drink and packed some salt and coconut water. For my breakfast Made some banana performance pancakes and Im ready to roll! 

I will post recipes after our run. Make sure you get up this morning and eat a healthy breakfast before you start your day and oh ya....dont forget MOVE THAT BODY!!

I made these yummy vegan brownies over the weekend! Just a Sea of goodness. Recipe.. Compliments of "No Meat athlete"!!

http://www.nomeatathlete.com/black-bean-brownies/

Excited about joining the Fleet Feet training group for the AR-50 and Way to cool!

Another journey has started in my life! I have joined the Fleet Feet AR50 and Way to Cool training group. So excited because Im taking this journey with my good friend Dawn.. we both share a passion for trail running and staying super fit!!So I'm thrilled to have the opportunity to join her as we train hard... share many long runs, and new adventures together. We look forward to meeting so many others on the team with the same goals and love of trail running.
We have a 29K trail race September 25th in the Santa Cruz mountains!!! So excited as I have never ran the Santa Cruz mountains and look forward to a new adventure! Cheers! And I will keep you posted on our adventures!!

Getting the shape you want starts in the kitchen! Here are 5 quick tips to kick start your plan.

5 Nutrition Tips

1.      Improve your food environment.  This one is a challenge for even the most motivated athletes but the bottom line is if the food is in the house, you’re probably going to eat it.  Start being healthy by shopping healthy.   When you store food in the house, keep sweets, desserts and “foods of questionable nutrition” to a shelf in the pantry or a single cabinet.  Don’t be afraid to put some foods “out of sight” by using cabinets you don’t commonly look in.  I’m not saying to never purchase these foods—just to be smarter about what you bring into your household food supply and to what extent you expose yourself to it.  Your food environment is not only in the home, and you must consider where you eat out as well.  Consider eating at “healthier” establishments using some of the tips below as a guide but don’t forget to allow yourselves some leeway in what you eat and where.
2.      Color—eat more foods that are naturally Green, Red, Yellow, Orange, Blue, and Purple.  The chemicals that make these foods so colorful are also being shown to have many significant health benefits in our bodies (especially for athletes).  In addition, many of the foods that meet the “colorful” rule are also high in vitamins, minerals, fiber and carbohydrates.  Here’s a short list of foods to consider keeping in the house: broccoli, spinach, romaine lettuce, strawberries, tomatoes, cherries, apples, grapefruit, cantaloupe, squash, carrots, sweet potatoes, blueberries, blackberries, grapes, eggplant, and plums.
3.      Better Breakfasts—breakfast is the most important meal of the day.  When you wake up in the morning your liver glycogen is lower, your metabolism is slower, your body is craving energy.  Stop thinking of breakfast as being a huge multi-food kitchen disaster.  Instead, go simple, a breakfast bar, a banana, a yogurt, all quick simple and easy could constitute a first “early meal”.  Just remember that you need to eat frequently throughout the day (every 2-3 hours is ideal).  When you are designing a healthy breakfast, especially for longer training days, think complex carbohydrate (oatmeals, pancakes, waffles, granola), fruit, dairy (milk, yogurt, cottage cheese), and healthy additives like wheat germ, flax seed, berries, and nuts.  All of these foods can be used to make a powerful healthy breakfast.
4.      Keep a Food Diary—Want to be healthier?  Want to lose a little weight?  Simply keep track of what you eat!  Most people seem to know “what” to eat; it’s more a matter of getting them to eat it that is the challenge.  Keeping a food diary helps you stay honest; it holds you accountable to yourself.   The frequency with which you keep a food diary (i.e. daily, weekly, or periodically) depends on you (or your coach/dietitian). Researchers from Kaiser Permanente's Center for Health Research kept tabs on 1,685 overweight and obese adults (men and women), whose average weight was 212 pounds. The researchers encouraged participants to adhere to a reduced-calorie, DASH eating plan and asked them record their daily food intake and exercise minutes.  After 20 weeks, the average weight loss was 13 pounds per person. But researchers discovered something else; the more participants recorded what they ate, the more weight they lost in the end. Participants who did not keep a food diary lost about 9 pounds over the course of the study, while those who recorded their food intake six or more days per week lost 18 pounds—twice as much as those who didn't track any food!

5.      Stick to a simple healthy message—eat less saturated fat (solid at room temperature), eat smaller meals every 2-3 hours, eat more fiber (25-25 grams per day), eat lean protein, eat more fish, eat more fruits and vegetables, consume less simple sugar—these are “healthy” themed messages that should form the foundation of your efforts going into 2010.  Try and stay away from getting into the technical and “cutting edge” nutrition topics if you haven’t given significant efforts to improving your foundation of nutritional fitness.  For example, it’s silly to worry about the ergogenic effects of caffeine if you skip breakfast.  It’s useless to try and gain any benefit from eating a gluten-free diet if you aren’t eating enough carbohydrate to perform at a high level.  If you feel you are ready to dive in deep with the latest nutritional science topic, do it with an expert by your side—it’ll make sifting through the science more enjoyable, and hopefully more practical.

Cheers!!!

Strive for progress not perfection....Cheers to you!

Great video for you runners out there! Bart Yasso shares 3 commandments of running to remain injury free!

http://fb.me/P7XT3Swr

Tonights dinner! I will let you know how it turns out! "oh how she glows" has some awesome recipes!

Oh She Glows Our Perfect Veggie Burger

Crunchy, chewy, with a crispy outer shell, these delicious veggie burgers have all the right elements we love in a veggie burger. Light on the beans, these burgers aren’t mushy in the middle, but have a nice mixture of breadcrumbs, chopped almonds, sunflower seeds, and seasonings to round them out. Best of all, they work great in the oven, frying pan, or even on the BBQ. They can also be made gluten-free by using gluten-free oats, Tamari, and breadcrumbs. Don’t have breadcrumbs? Just process a few slices of bread in the food processor for instant breadcrumbs. I used 3 slices of Ezekiel bread.

Inspired by Whitewater Cooks. Yield: 8 burgers Ingredients:

1/2 cup onion, diced 1 large garlic clove, minced Flax eggs: 2.5 tbsp ground flax + 1/2 cup warm water, mixed in bowl 1 cup oats, processed into flour* (other flours might work) 1.5 cups bread crumbs (I processed 3 pieces of Ezekiel bread until fine crumb)* 1 cup grated carrots 1 cup cooked black beans, rinsed and roughly pureed or mashed Heaping 1/4 cup finely chopped parsley (or fresh herb of choice) 1/3 cup almonds, chopped (toasted if preferred) 1/2 cup sunflower seeds, (toasted if preferred) 1 tbsp. Extra Virgin Olive Oil 1 tbsp Tamari (soy sauce) 1.5 tsp chili powder 1 tsp. cumin 1 tsp. oregano Kosher salt and black pepper, to taste (I used about 1/2 tsp kosher salt)

Directions:

1. Preheat oven to 350F (if baking). In a large skillet, sauté onions and garlic in 1/2 tbsp oil. Mix your flax egg together in a small bowl and set aside for at least 10 mins while you prepare the rest of the ingredients.

2. Place all ingredients (except spices and salt) into a large mixing bowl and stir very well. Now, add seasonings and salt to taste.

3. With slightly wet hands, shape dough into patties. Pack dough tightly as this will help it stick together. I made 8 medium patties.

Page 1 of 2Our Perfect Veggie Burger — Oh She Glows

4. Cooking methods: You can fry the burgers in a bit of oil on a skillet over medium heat for about 5 minutes on each side. If baking in the oven, bake for 25-30 mins (15-17 minutes on each side) at 350F, until golden and crisp. For the BBQ, pre-bake the burgers for about 15 minutes in oven before placing on a pre- heated grill until golden and crisp on each side. Our preferred method of cooking was frying in the skillet!!

GF Note: To make these burgers gluten-free, use certified GF oats, GF Tamari, and gluten-free breadcrumbs.

Health and exercise tip for the day...Need I say more!

Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it. -Lou Holtz

There's no reason to fall off the wagon when you go out to eat to a restaurant — remember, no excuses!

Eating Out Guide

There's no reason to fall off the wagon when you go out to eat to a restaurant — remember, no excuses! As much as I'd like you to eat at home, eating out is a way of life. Whether it's for work, when you're traveling, or with friends, don't give in to temptations on the menu. You can go about your normal life and still stay on track. The key to success is implementing a few new habits to arm yourself against self-sabotage in any situation.

Dining Advice

Know your enemies. It goes without saying that you should try and pick the healthiest restaurant possible, but if this isn't an option or you don't know what the restaurant will offer, try to identify ahead of time which menu items could throw you off your diet. Address them in advance by checking out the restaurant's menu online. Simply search for the restaurant’s name, and if they don't post their menu or have their own Web site, see if you can look up some general nutritional facts for dishes that the restaurant is likely to serve. If the restaurant serves an unhealthy dish that you know you can't resist, like the best French fries or soft breadsticks in town, pick another place. There's always another restaurant. If your kids are hell-bent on the pizza joint, resist the urge for a slice of the pepperoni pizza and you'll probably still be able to enjoy a salad, chicken, or fish.

Practice control. Remember, willpower is overrated, and you cannot eat what isn't there. If you are eating at a place that serves bread or chips on the table, ask the server not to bring them.

Get support. If you are with friends and they would normally want to share the nachos supreme, recruit them to help you out. If you can’t convince them to order something healthier, make your friends aware that you are watching what you eat, and ask them to help you resist. Have them keep the chips on the other side of the table, and tell them not to let you have any, no matter what.

Ask your server. Educate yourself about the food so that you can make healthy choices. Ask how the food is cooked, whether it's organic, what's used to prepare it, what comes on the side — these are all things you want to know now that you are eating right.

Make substitutions. Order the chicken fajita, but instead of the Mexican rice and refried beans, ask for black beans or a salad on the side. Ask for grilled vegetables instead of a baked potato or French fries. Substitute the hash browns for sliced tomatoes. You get the idea — this stuff will take a little extra thought at first, but in no time it'll be second nature.

Modify the menu. If you have scoured the menu and there are no healthy options, you can usually create your own by requesting changes in the preparation of your food. Ask if you can have your fish grilled instead of breaded; request mustard sauce on your chicken instead of cream sauce; get the salad dressing on the side; and have your omelet made with egg whites.

Hold the condiments. A healthy chicken salad that would be 300 calories can quickly double if a fatty dressing is added to it. A burger can have up to 200 calories just from the ketchup you eat with it. A few simple swaps in your condiments can make a big difference and may be easier than you think. For example, ask for your turkey sandwich with mustard instead of mayo or spice up that burger with a little fresh salsa. And here's another trick: bring your own condiments with you (salad dressing is a perfect example!) so that you are never stuck with what's available.

Watch your portions. The portions we get in restaurants are for the most part completely out of control. Make sure you don't go overboard just because there's more food on your plate than you need. Share an entrée with a friend, or ask the server to put half your meal in a doggy bag before he even brings it to the table so that you can save it for lunch the next day.

Fill up on fiber. Eat as many veggies and as much green salad as you can (as long as the dressing is on the side!), because this will make you feel more full and keep you from overeating other, more fattening foods.

Don't Clean your plate. Stop eating if you are full and leave the food on your plate. Ask the server to take away your plate. If you have to get extreme, you can even destroy the food by dumping salt all over it — get creative about empowering yourself to beat temptation before it beats you.

Be social. There are exceptions, of course, but in general dining out should be a pleasurable experience that revolves around more than just food. It’s just one meal. Sit back, relax, enjoy the company, eat slowly, and savor the whole experience.

The Best Restaurant Options

Now, I know you can't always prepare and eat your meals at home. You can, however, make a point to always head to a restaurant prepared so you won't blow your calorie allowance for the day on an impulsive menu selection. If you're going out for a bite to eat, use this as your guide and don't let your diet dampen your enjoyment of sharing a meal with friends or family. Whether you're craving Asian, Italian, or standard American fare, there's always something healthy on the menu if you take the time to look.

Mexican: Choose chicken, beef, or shrimp fajitas with black beans or salad on the side instead of rice; carne asada (steak with onions and peppers); shrimp diablo (this is grilled with garlic butter — ask that the cook either go easy on it or just leave it off); grilled fish tacos (with corn tortillas rather than flour); taco and tostada salads with chicken, beef, or shrimp for protein (don't eat the taco-shell bowl). Order everything à la carte. Skip the rice and ask for black beans, not refried beans.

Chinese: Look for dishes with meats that aren't breaded and deep-fried. Also, avoid noodles, and get brown rice on the side. Try to steer clear of sweet-and-sour sauce and other sugary items. Opt for beef and broccoli dishes, shrimp and snow peas, garlic chicken, Mongolian beefsteak, or dishes that have meat and a vegetable, and ask that they be steamed, with sauces served on the side. You can also ask that the chef go easy on the cooking oil.

Thai: Choose any satay dishes (chicken, shrimp, or beef); any protein or vegetable stir-fry; or steamed fish, chicken, or beef lettuce rolls. Avoid fatty coconut milk curries, noodles, and rice.

American: You can order hamburgers (without bread or on a whole-grain bun), turkey dogs, meat chili, vegetable soups, kosher turkey bacon, white-meat chicken, and egg whites. A green salad is also a great option, but never with bacon, cheese, or croutons; look for salads that are full of vegetables, and ask for the dressing to be served on the side.

Indian: Choose chicken, lamb, beef, or shrimp tikka (grilled marinated meat skewers) or chicken or beef tandoori; any vegetable dish, such as bhagan bharta (whipped eggplant), aloo gobi (marinated steamed cauliflower), or vegetable jalfrezi (mixed vegetables). Avoid curries, rice, and naan bread.

Sushi: Stick to sashimi. Order your favorite rolls as hand rolls with no rice. You can do this with almost any roll.

Italian: Order any chicken or fish dish, beef carpaccio, or any salad (always with the dressing on the side). Avoid heavy, creamy, or sugary sauces, and don't get pasta.

French: Choose any steak, chicken, or fish dish, or any salad (always with the dressing on the side). Avoid rich, creamy, or sugary sauces, and don't get potatoes.

Breakfast: Order any egg dish to be made with egg whites, if possible. Go for low-fat cottage cheese, yogurt with berries, turkey bacon, or smoked salmon. Avoid waffles, pancakes, bagels, muffins, doughnuts, and other pastries. 

Cheers!!! You can do this!

Happy Saturday to you all! I wanted to share a behavior that I have adopted over the years. "Positive self talk" You would be amazed by its power! The only thing holding you back is your thinking.. Cheers and happy reading!

Positive Self-Talk Leads to Success

Good Things Come to Those Who Believe

-- By Leanne Beattie, Health and Motivation Writer

Most people are naturally motivated—even excited—when they begin a new exercise routine or

adopt a healthier diet. You’ve got your goals set, a plan to reach them, and nothing can get in your

way!

But as time goes by, the novelty wears off and your optimistic attitude can give way to feelings of

doubt and dissatisfaction. Or even worse, you start comparing yourself with everyone else, mentally

beating yourself up for not being as “good” or successful as they are. These negative thoughts and

feelings are especially common when you’re not seeing results despite your hard work.

Sure, it’s much easier to fill your head with negative self-talk than it is to give yourself a mental pep

talk. But the latter is exactly what you need to do in order to stay on track.

What you think about while you exercise, for example, affects whether or not you’ll finish today’s,

tomorrow’s and even next week’s workout. If you can focus on the positives instead of the flaws

when you look in the gym mirrors, you’ll be more likely to keep your appointment with the treadmill.

But when your thoughts are negative or you’re comparing your thighs with someone else’s, you’re

more likely to feel insecure and unmotivated, which means you’ll stop early and maybe not show up

tomorrow. Researchers agree.

In a recent study from the University of Wisconsin in Whitewater, 92 female college students

exercised on a stationary bike for 30 minutes, while reading one of two randomly assigned

magazines (Oxygen, a women’s fitness magazine or, O the Oprah magazine, a general interest

publication), or nothing at all. Those who read the fitness magazine reported more feelings of

anxiety, depression and poor mood after working out than before they started. By comparison,

women who read Oprah or nothing at all experienced a boost in mood after exercising. The

researchers speculate that both women and men can become depressed by viewing fitness (and

fashion) magazines because they feel they’ll never look as good as the models they see.

What you tell yourself while you walk the extra mile or turn down a co-worker’s brownie will often

determine whether you’ll successfully reach your goals or give up in frustration along the way.

When you compare yourself with others (in real life or in print) or think negatively about all the parts

of your body that bother you, you’re more likely to skimp on your workout routine. When you tell

yourself, “no sugar this week” then you’re more likely to obsess over the one thing you told yourself

that you can’t have, and then dig in to a whole plate of brownies instead of enjoying just one. In

essence, it’s your own thoughts that may be keeping you from maintaining a consistent nutrition

and exercise program.

So how do you even begin if positive self-talk doesn’t come naturally to you? Start by

appreciating your efforts and giving yourself a pat on the back for the good choices that you make,

no matter how small.

If that doesn’t work for you, imagine that you are talking to a friend. Would you tell her that she

hadn’t lost enough weight? That his arms are too skinny? Or that she should spend more time at

the gym if she ever hopes to look better in a bikini? Of course not. You would cheer on your best

friend for every small accomplishment, encouraging him when he feels down or telling her all the

things you love about her. So why can’t you treat yourself with the same kindness and

consideration?

Next, try to be more aware of your thoughts at all times. Be mindful of thoughts that come and go,

and those that linger. Consciously decide to think more positively. When you notice negative selftalk

in action, nip it in the bud—don’t convince yourself that your actions are pointless, that your

goals aren’t attainable, or that you don’t deserve to be successful. Whether you think you’ll succeed

or fail, your thoughts will become your reality. Be a success. Boost yourself up whenever you can.

Be your own best friend. Have faith in yourself and the results will come! The important thing is to

feel that you’re worth the effort. You deserve to be healthy and confident and strong.

It’s been said that our minds can only hold one thought at a time, which means we have a choice:

We can focus on a thought that makes us feel badly or we can focus on something that makes us

feel good. Every second that passes is a chance to turn things around. Even if you didn’t eat well at

lunch, you can do better at dinner. You’re not a failure if you didn’t go to the gym last week. You can

go today. The only thing holding you back is your thinking.

I have a big training weekend ahead with 2 days of trail running so fueling up is important! "What to eat Before a workout"! You know how I love No-meat athlete! I wanted to share this with you!

http://www.nomeatathlete.com/pre-workout-drinks/

"Whatever you fear most has no power... it is your fear that has the power." - Oprah Winfrey

Sometimes I like to share a few things about my family..This is my son Brandon, we are proud of him! Hard work, dedication, motivation and positive attitude = success!

http://www.bizjournals.com/sacramento/print-edition/2011/08/12/newsmaker-brandon-brodzky.html?surround=etf&ana=e_article

Food journaling is KEY to successful weight loss!

If you're looking to shed a few pounds, diligently count calories, or merely, increase awareness of what food you ingest, then consider keeping a food journal. For those of you who immediately think that a food journal is a tedious and time-consuming endeavor then stop rolling your eyes and take the time to re-evaluate the positive effects that this can have on your life and your body. In fact, the act of keeping a food journal can be as nonchalant as jotting down in your iphone a list of foods consumed. Recent studies even found that food journals (even the informal ones) can double a person's weight loss. Interested, yet? Cheers!!!

Food Journal = Weight Loss?

Busy day..?? Yes! But you can still get that workout in!

I know its tough sometimes to squeeze that workout in but EVERYONE has an hour in the day! I personally LOVE early morning workouts, but somedays it just doesn't workout. So I look at my schedule for the rest of the day and FIND time to get my sweat on! You can do this! Maybe sometimes its not a whole hour, maybe its just 30 mins! But getting some fitness in your day is important! Cheers!

Okay....these are the Bad A$$ trail running chicks next purchase!

Bad A$$ trail running chicks! Beautiful 11 mile run, we are truly in our element..

                         Me in my element..and LOVING it!
                              

      
My CRAZY tough friend Dawn hit hard today, this photo does NOT do justice to the fall she sustained. She was up and running again with only 1 min delay! Like our title states bad A$$!!

My friend Dawn running just as the sun is coming up over the hill..GORGEOUS !

Setting Goals!

This is your Monday to start a new goal! Whats it going to be?


Goals that are specific, measurable, attainable, realistic and timely. When you don't have a specific goal, it's difficult to keep exercising and to track your progress to see how far you've come. Keep in mind that you can have a variety of goals - Losing weight, getting in a certain number of workouts, improving your health or even just making better choices every day. Before you start working out, take a moment and ask yourself these questions:

1. What do I want to accomplish with this exercise program?
2. Is my goal realistic and attainable?
3. Do I know how to reach my goal?
4. Do I have a timeline for reaching my goal?
5. How will I reward myself when I get there?
Cheers!!

Sunday Family Day..

Every Sunday is our designated family day. My son Brandon, Rachel (his wonderful wife),  our daughters Sierra and Tuesday my husband Darron and I look forward to this day every week!! We don't do anything fancy, we sometimes play games, just hang out at the park with our dogs, chillax at home and watch sports together and eat yummy food :-)) it doesn't really matter what we do as long as we are together. This was a tradition that was started in my family that I have carried on. Children are like mirrors they reflect our attitudes in life. Family is FIRST and being together is the most important thing to all of us!! Its something I have instilled into my children so they can continue the special bond with their children as our family grows. Making memories is what we do..

Happy Saturday! Im up and ready for my Saturday long trail run.

Hydropack-check
Homemade sports gel and drink-check! (by Thrive)
I can handle anything attitude-Check!!

Hmmmm??? interesting? 93% organic???? either it is or isn't Organic? Right?

Lifting!! Working on the back, shoulders and triceps..

Vegan Lemon lime Gel by Thrive..used it on this mornings trail run!

Love this book! You don't have to fill your body with all those synthetic protein powders and animal protein to obtain muscle mass..Loving it, as I'm feeling fast and strong!

My home made Mushroom burger..Believe it or not the kids even liked it!

Dinner, Im going to try my own creation! Three mushroom patty, argil and fresh pesto aioli

I will keep you posted!

Making sports Gel for our long run this weekend!

Raw Lemon-Lime Sport Gel Recipe (from Thrive)

Ingredients (for 3/4 cup, twice as much as pictured)

• 4 dates (I used dried dates, soaked for a few hours)
• 1/2 cup raw agave nectar
• 1 Tbsp lime zest
• 2 tsp lemon zest
• 1/2 tsp dulse (I skipped this, since I didn't have it)
• Sea salt to taste

Combine all the ingredients in a blender or small food processor until desired consistency is reached.  Put into plastic zip-lock bag or gel flask.  (You can see that in my sublime hatred of carrying heavy or bulky things with me on runs, I chose the former.  Just bite off a corner when you're ready to eat it.)

Making my favorite sports drink today by Thrive

Thrive Homemade Sports Drink Recipe (raw)

Juice of 1/2 lemon

Juice of 1/4 lime

3 dates

2 cups water

1 Tbsp agave nectar

1 tsp coconut oil

sea salt to taste

Combine all the ingredients in a blender and process until smooth.  This makes about 16 ounces, so I usually make a double recipe to fill up my Nalgene bottle.

The 30/30 Plan Here's a simple plan to get you going, featuring 30 minutes of exercise for the first 30 days.

Here's a simple 30/30 plan to get you going, featuring 30 minutes of exercise for the first 30 days. It is a routine similar to one that Chuck Cornett, a coach from Orange Park, Florida, uses with beginning runners.

Walk out the door and go 15 minutes in one direction, turn around, and return 15 minutes to where you started: 30 minutes total.

For the first 10 minutes of your workout, it is obligatory that you walk: No running!

For the last 5 minutes of your workout, it is obligatory that you walk: Again, no running!

During the middle 15 minutes of the workout, you are free to jog or run--as long as you do so easily and do not push yourself.

Here's how to run during those middle 15 minutes: Jog for 30 seconds, walk until you are recovered, jog 30 seconds again. Jog, walk. Jog, walk. Jog, walk.

Once comfortable jogging and walking, adapt a 30/30 pattern: jogging 30 seconds, walking 30 seconds, etc.

Follow this 30/30 pattern for 30 days. If you train continuously (every day), you can complete this stage in a month. If you train only every other day, it will take you two months. Do what your body tells you. Everyone is different in their ability to adapt to exercise. When you're beginning, it is better to do too little than too much.

If you continue this 30/30 routine for 30 days, you will finish the month able to cover between one and two miles walking and jogging. You are now ready to progress to the next stage of your training as a beginning runner.
Great method by Hal Higdon! 

8 miles of sprinting, fartleks, and Hill training! Awesome trail run this morning!!! cheers to my Kick A$$ trail running chicks

Beautiful view at the start of our trail run

                                  Love my new trail shoes! little clouds of wonder

Rise-n-shine its trail time with some of my Bad A$$ trail running chicks!

My most favorite and productive time is in the morning, okay, maybe a little to early for most people. But I like to start my day off with a BEAUTIFUL trail run. Running the trails can be tough on the feet so here are some great exercises to help strengthen those feet. Even if your not a trail runner and have sore feet from any exercise her are some moves! Cheers I'm off to the trails!!
http://www.active.com/fitness/Articles/4_Moves_to_Build_Strong__Fast_Feet.htm?cmp=17-1-1038

A reminder about the upcoming event in beautiful Santa cruz mountains.

Trails..trails..trails..We have a group of people attending this GREAT event! We have walkers who are doing the 10K, runners doing the 21k and 29k! If you need to set a goal and your out there walking and would like a change of scenery?? This looks beautiful!
http://www.pctrailruns.com/event.aspx?dtid=7580 (click on the link to view)
Wanda has joined our group!! welcome Wanda! here is a pic of her shoes before the walk and after our training walk Sunday on Training hill!

Mondays lunch plate! Black Bean Lettuce Bundles

Serves 4
2 cups cooked no salt added black beans
1/2 large avocado, mashed
1/2 green bell pepper, chopped
3 scallions, chopped
1/3 cup chopped fresh cilantro
2 TBSP lime juice
1 tsp ground cumin
1 clove garlic, minced
1/3 cup mild low sodium salsa
8 large romaine lettuce leaves
Mash beans and avocado together with a fork. Mix all the remaining ingredients except lettuce. Place approximately 1/4 cup of filling in the center of each lettuce leaf and roll like a tortilla.
Nutrition-
Per serving (about 8.5 oz) 180 calories (45 from fat), 5g total fat, .5g strutted fat, 0mg cholesterol, 100mg sodium, 26g total carbohydrate (10g dietary fiber, 3g sugar) 8g protein

Sunday's...Amazing 12 mile trail run through canyons, over mountains and along both the North and Middle Forks of the American River. miles of adventure

                                                    Which way do we go???Hmm so many choices!