I did it!

Yesterday, I ran my first 1/2 marathon! It was a first for several things: The first time I ever ran 13.1 miles. The first time I've used an iPod. The first time I've eaten some nasty goo-like product. The first time my quads have ever been this sore! ;-)

It was the Run Like Hell event benefiting p:ear. Options included a 5K, 10K, half Marathon run or walk, and some kid runs.

Honestly, I've never really been into organized runs, but this event may have changed my mind. There was something motivating to run with thousands of other people — many in costume — climbing hills, thanking the awesome volunteers along the route who passed out water or just cheered us on. My husband Corey and our friend Martrese came out to be my cheerleaders and sherpas along the route, which was very sweet and appreciated. Corey originally got me into running, and Martrese is my Marathon Goddess. Seems like she's running a race every month.

The iPod helped, too. I always run sans ear buds, but thanks to DJ Corey, my playlist pumped me up and kept me, well, running!

I didn't train as much as I should have, but it must have been just enough to carry me to the finish line. The lack of adequate training is probably why my quads are sore, though. Plus, running uphill for 4-5 miles will do that.

In preparation, I set weekly training goals to keep me progressing. And you can, too. Maybe a half marathon is not your aim, but whatever it is, set small attainable goals focused toward a longer term one. (For me, the long-term goal was to be ready to run 13.1 miles on race day. My small weekly goals included regular runs that got a bit longer each week.) You just have to stick to it. And if you fall off, climb right back on — keep your eye on the donut, not the hole! Good luck and let me know how you do...

Too busy to exercise? Then you're just too busy!

I knew a woman who said she'd start exercising once her son left for college. Guess what. Her son was 13 when she said that. And her doctor has just told her she was pre-diabetic.

I met another woman at a local community center who was ready to start exercising. Seems part of her foot had be amputated because she didn't know she was diabetic until a small blister on her foot had turned gangrene. Can you say, "Wake up call!"?

If you think your life is too busy to exercise, then you're just too busy. Our lives are on on the fast track, but if we stop to think about it; fast track to where? We can be pulled in so many directions that we end up off the track towards our true destination/goals. Prioritize what's important and ditch the rest, or at least limit it. Sure, Facebook is fun but it's not imperative that you post the latest about your pickled asparagus, or that you're tired and going to bed, much less read about it.

The first step is identifying what you do with your time. Then prioritizing. If you want to be active you'll figure out how to make it happen. Good luck!

Somewhere between pesto and chimichurri

Cooking is an art and baking is a science. And since I was an art major it only goes to say that I like to cook. But when I cook I seldom follow recipes. I get ideas from them, but exact measuring, to me, takes all the instincts out of the experience of creating a meal from scratch. But if you don't cook much, then recipes are a good way to get comfortable in the kitchen. Cooking at home is cheaper than going out, and puts you in charge of what goes in your meal, your mouth and ultimately your body.

If you're a newbie in the kitchen you may want to follow recipes for flat leaf parsley pesto and/or chimichurri. Get an idea of what something is supposed to taste like, then experiment. I needed a use for a bunch of flat leaf parsley that I bought for some soup, but only used a bit of it. I googled recipes and concocted something between pesto--we all know what that is-- and chimichurri, a Argentinian condiment.

I mentioned it to clients in class and they told me I really need to start posting recipes. But remember, I seldom measure. I make it up as I go along. With that in mind, here's a rough estimate of what I came up with. Play with it to your liking.

1 bunch of flat leaf parsley

handfull of walnuts

handfull of almonds (raw)

4-5 garlic cloves (this is seriously garlicky. Let's just say, I wouldn't make it for your new Match.com date.)

1/3 cup oil (I used safflower, but olive would work)

big pinch of jalapeno pepper flakes

1 tsp or chili powder

1 T apple cider vinegar

2 T nutritional yeast

sea salt to taste

black pepper to taste

1. Wash parsley and shake off excess water.
2. Trim off the stems so you have just the leafy top (I just hack it with a knife, but if you feel you need to pull the individual leaves off, knock yourself out.)
3. Put the parley + nuts + garlic in a food processor with blade and chop away.
4. Pour in the oil as it spins.
5. Stop and add the spices and then blend again.
6. Taste it. See if it needs something else.

Add parmesan cheese if you want. The nutrtional yeast makes it vegan and it's damn tasty!

Its good on pasta, as a sandwich spread, as a marinade for grilled chicken or fish, on burritos. It's just so good! Who knew I liked flat leaf parsley!?

Enjoy!

P.S. I promise I'll start making notes+taking measurements of my concoctions. ;-)

stealth exercise

Mary came in yesterday and had what she called an ah-hah! moment. Even though she's been working with me for a while, just recently she feels her body taking on a whole new shape. Why? Well, let's see. She just returned from a 10-day backpacking trip. That's gonna equal some serious calories burned! Plus, now that's she's back, she's painting and rearranging the house, walking more, riding her horse more, group training once a week, and she's living upstairs while the house is being renovated. Hmmmm...can you see what I see?

That hiking trip certainly kick-started her metabolism. But all the activity since Mary's trip, like painting the house, is what I call stealth exercise. Mary may be burning over 400 calories/hour painting. (Multiply that by 6 hours on a Saturday and that's well over 2,000!) Even living upstairs. She's up and down them constantly now, unlike before when she may go up them once a week.

Morale of the story? To lose weight you gotta move, a lot, everyday! Just going to the gym probably ain't gonna cut it. ...Mary says she wasn't thinking about all the added activity in her weekly routine as what triggered the jump start of her metabolism, but now she gets it. Here's to her keeping up the pace!

Portland Marathon

Congrats to everyone who ran today in the Portland Marathon! In your honor I ramped up my run today: almost 9 miles! (Yeah, I know, big deal, but think back to when you started training and you thought 9 miles was kick ass!)

I'm training for the Run Like Hell 1/2 marathon, on October 25. Still haven't registered though. Can't decide between Run Like Hell or the Columbia Gorge 1/2 the same day. Hhhmmmm...

...in the mean time I'll keep on training. I'm adding hills to my runs. Either event, I'm gonna hit some serious inclines. Me no likey the hills.

I tackled Mt Tabor last week and actually did well. And by "well" I mean I ran up them. Not fast but didn't stop so that's good for a flatlander like myself. I give all the credit to my polenta and bean dinner the night before. Yummm...

New Rule from Bill Maher

I totally agree with Bill Maher. Healthcare is expensive. And you know why? Because Americans are unhealthy! (And yes, there's those annoying insurance and drug companies driven purely by profits.) But no one wants to talk about the big fat elephant in the room.

Anyway, instead of getting on my soap box, just read Maher's New Rule. He's funnier than I'll ever be. Then get off that scooter/couch/butt/computer and take it outside!

Will run for pie!

Today wrapped up the Walk/Jog/Run class. The diehards came out, even in the rain. (Hey, if you want to be a runner in Oregon you dress accordingly and just suck it up.) They kicked butt and finished with post run pie and coffee at Bipartisan Cafe. Yummm! I've loved this class and so have they. I'm looking forward to the Turkey Trot training, starting September 26. See you there!

You can't see it, but those pink shirts say it all: Will run for pie!

Kristin, Taya, Cathy, Belinda at Bipartisan Cafe.

walk/jog/run

I've offered my Walk/Jog/Run in the past but the group this term has been so much fun I had to brag about them. First of all, here's what the W/J/R class is: it's a beginning running/jogging class for those who think they're not runners, but secretly want to be. The first week they start with a 1 minute jog/2 minute walk, and repeat that 6 times. But week 8 they run 20 minutes straight! 

This class drives home the point I always make: setting weekly goals helps you reach long term ones. Each week they progress to longer periods of jogging and have homework to help them along. Skip class or the homework and you'll feel it. Follow the plan and before you know it you're running!

Overall the group had done really well. What started with the majority saying "Oh gawd! I've never run in my life." to "I can't believe how great I feel and I'm actually running! Whoohoo!" Some of them had tried running in the past and said it felt akward or painful. They're the ones who are jazzed that--with my cues on proper form and a little tweaking--they are pain free and progressing beyond what they had ever done before. Pretty cool, eh!?

I love the way running makes me feel. It clears my mind, I'm relaxed afterwards, and since I love to eat, it helps me keep my weight in check. Of course when I first started, it felt hard. And long runs still are. But the sense of accomplishment I get from following through and tracking the miles and calories burned makes me proud. And that feeling of "I can do this!" filters into other aspects of my life. 

The current class will wrap up this Saturday Sept 5 and we'll celebrate with pie at Bipartisan Cafe afterwards. Everything in moderation!;-)

What's next? We're training for the Turkey Trot benefiting the Oregon Zoo. Everyone is welcome to attend class, the Trot is optional...but it is a good goal to keep you on track!

P.S. I've added a new w/j/r class to the schedule for Wednesdays at 9:15am at Mt Tabor too.

just say "no"

I just talked with a new client who had reservations about working with a trainer, even though her chiropractor had recommended me. 

Seems she got some high pressure sales BS from a trainer at one of those big-box gyms. Little Miss Trainer told her if she wanted to lose X number of pounds it would take X number of sessions, so pay up X number of dollars, please. This is crap. There is no magic number of sessions that equals a set amount of weight loss.

So, if you're being sold a bill of goods that sounds to good to be true, it probably is. No set number of sessions, special supplement, or gadget is going to give you the body you want. You are going to have to work at it. The more effort you commit to your goals, the better (and quicker) the results. Likewise, if you putz around, don't expect much in return. It's up to you.

inspiration

What motivates you to exercise? Feelings of exhilaration? Guilt? Vanity? That wedding dress? Just part of life?

If getting fit is your goal but just not happening maybe it's time to find a new source of inspiration/motivation. Instead of dwelling on what the scale says, how about finding something else on which to focus.

I find when I ride my bike as my main mode of transportation I keep my weight in check without much thought. And that's even with the occasional drink out, burritos and my ultimate down fall: chips and salsa. Everything in moderation, people!

So yes, I ride for those reasons, but there are two more that motivate me to keep on peddlin'. Saving money and saving the planet. Why buy gas when I can ride for free? And why burn fossil fuels when I can burn my own internal engine that could. And so can you!

...maybe you could focus on how walking to work is so much more relaxing than sitting in traffic. Or how swimming makes you feel weightless. Or when you go dancing you feel sexy and sassy. If you stop focusing on that perceived hard-to-attain weight loss goal and find enjoyable reasons to move it to lose it, maybe it won't be so hard after all.

Just a thought...Ok, gotta ride...to the library for my volunteer shift. Cheers! ;-)

listening to my body

Two years ago I wanted to run Portland Marathon. I started training but developed tendonitis in my achilles tendon. I tried to keep up with the training but it hobbled me so much that I threw in the towel. I was so bummed...

But I'm back! I've been running--make that jogging--by myself and with my friend Emily. And I'm really enjoying it! Emily and I are getting on a routine to do a half marathon in September.

What's different this time? Here are some personal tips to make running more fun/enjoyable:

• I'm running a bit slower than I did before: I'll work on speed after I master longer distances, just not a the same time.
  
• running solo plus running/checking in with a buddy: more fun, more accountability.
• setting a long term goal with small weekly goals along the way
• walking during my runs, and not feeling guilty about it!
• reading the Non-Runner's Marathon Trainer: a great book for those of us who don't consider us runners but want to be! ;-)
• stretching and massaging with my foam roller before and after runs, paying special attention to my calf muscles (these muscles are attached to your achilles tendons)
  
• cross training with pilates, cycling, walking, water aerobics, circuit training
• acupuncture treatments (this is another topic, but the treatments I'm getting increase my energy levels)
• tracking my runs on Mapmyrun.com
• having fun with it!

All of these ideas help me to listen to my body so I can (hopefully) avoid injury, have more fun with the training, and feel great. So far so good!

I'll be offering a Walk/Jog/Run class starting July 11 at Mt Tabor. Let me know if you'd like to take part in the fun!

crafting a new body part 3

I hosted my first Crafting a New Body class last week! We learned how to make crochet rag rugs as our crafty project. Then we made small discs for sliding/gliding exercises. The most challenging part for me was that I'm a lefty and had to teach a bunch of right handers how to crochet. 

I'll bet they'd say the most challenging part was to do plank and pikes exercises with the discs!  

Here's a finished product of a crochet rag rug...

Balls of fabric strips...

Emily and Ruthie taking their aggressions out on fabric ripping...

Me with my butt in the air demonstrating a pike...it may look funny, but it really works your abs!

So, stay tuned for more Crafting a New Body classes and feel free to make requests.

Thinking outside the gym

The elliptical machine has kept it's favorite-machine-in-the-gym status, especially among women, longer than other indoor cardio options. But it's not the end all be all fitness tool folks. Gigi mentioned in class at Mt Tabor recently that when a group of friends were all yammering about their elliptical workouts, they were shocked, and asked "Don't you workout?!" when she asked what exactly is "an elliptical". 

Believe me, Gigi workouts out! She may not know what an elliptical is, but that's because she thinks outside the gym. She walks miles every day in her neighborhood and at Reed College, does resistance workouts 4x week, and squeezes pilates and circuit classes into her schedule as she can. 

So, once again, when you want to get a workout that requires no driving to the gym, electricity, or expensive equipment, take it outside!

Oh, and just FYI, elliptical workouts are promoted as impact free, but we need some impact in our lives! Impact exercises help improve bone density and reduces the risk of fractures. Plus walking, jogging, jumping rope outside improves our balance. Most elliptical machines have handles on them that quite often we hang on for balance. Now I'll sound like my parents, but stand up straight! and work your core as you stand tall and exercise. Elliptical or not! ;-)

Close it down and they will come

Even though I was born in NYC I gotta say I prefer the NW. More open spaces, less traffic. But here's something right up my alley; the closing of Broadway at Times Square! Less cars more people on their feet, or bums as the case may be for some, soaking up the sun.  The photos above are 2 of the 12 images  Hiroko Masuike took for  The New York Times.

I love it! 

crafting a new body part 2

I'm finally doing it. I'm teaching a workshop that part crafting, part fitness...and hopefully I'm not the only one who's jazzed about it! I'll blend how to make a crochet rag rug with how to use little rugs (or discs) for an amazing workout! 

Remember sliding classes in the 90s? It offered a great workout but was a bit limiting to stay on the board with booties on your feet for a whole hour. Yawn. So now the trend is using Gliding Discs. But the idea of sliding and gliding isn't really new. As kids, didn't we all shimmy and slide around the house like Tom Cruise in our stocking feet?

So if you'd like to learn how to make a crochet rag rug, and then learn how to use little rugs as sliding discs I hope you'll join me in June at the studio for a class. Details are on my website.

The workshop will be taught over two evenings. First night will cover how to make a rug. Second night you'll learn how to use the discs for a great workout. Sure to sculpt butts and thighs, burn calories, cross train the body in different planes, and improve balance and core stability. Consider it the first step to crafting a new body!

If you prefer, You can take just one night of the workshop, either the rag rug making part or the fitness part. Email me.