There's No Place Like Home

Hi. It's Laura. 

Happy Monday!  

At the end of last week, I spent some time at my parents’ house. Because I am in training I dragged the bike, the running shoes and the dog as well as every other piece of fitness paraphernalia that I need down the shore.

The training scheduled called for a 90 minute ride on Thursday, a 5 mile run on Friday and my "brick" on Saturday.

 

I had a pretty good idea of where I was going to run and ride. Since I was at the Jersey Shore, I figured I would go along the beach. I was worried about how cold it would be riding along the ocean and the overcast day but, as it turned out for such a long ride on Thursday, it was a good thing.  

I headed south from Asbury Park for my ride.

I rode along the beach as much as I could. There are lakes separating some of the towns so I would have to ride back to the main road to get to the next town over and then back to the ocean. On an average ride this would have bugged me but I was just trying to get in some saddle time. The ride itself was lovely.

I have not been down that way in quite some time. I was distracted by the amount of McMansions on the ocean front along the way. So many things have changed since I lived down there and I was fascinated most of the ride. I was not sure how far I was going. I just need to ride for 45 minutes in one direction then I figured I would turn around and ride back. I made it 11miles south from my start and headed back. The ride home was just as entertaining until I reached the parts I was more familiar. I guess they were not entertaining enough because I found myself singing, out loud.

I don't sing out loud very often and usually only around The Husband (he has already seen me at my worst so what is a little singing? [Editor’s Note: She sings fine]) .

 

Because of the weather being overcast and damp, I caught a chill that morning that I never quite shook it. Now I had my run schedule for Friday and, that morning, I found myself very anxious about it.

I did not even realize I was that anxious until I kept procrastinating: I had coffee, checked my email, had some more coffee, let the dog out, checked the weather, had more coffee, checked the weather again until I realized the time and knew it had to get done. I started right out my mother's front porch and headed to the ocean front again. It was sooo cold and so windy that I literally had to hold onto my hat.

I was fighting the wind, which was coming from the west. There was no relief except when I was behind the buildings and that did little to help block the gusts. The plan for the run was the same for the ride the day before, run for 2.5 miles and turn around. I couldn't stand it. I never really settled into my run because I was unsure where I was going to wind up and the wind made it just miserable. I turned at 2.25 miles and headed back. The second half of my run was just as bad because I was trying to figure out where I would make up the .5 miles. My final plan was to get back to my mother's neighborhood and just run up and down the streets until I hit 5. Thank you GPS watch.

Being that unsettled during a run, is unsettling (yes, I know that is redundant). I know I have shared with you how much I enjoy running so it is very disappointing to want it to be over with as soon as possible. I hit the front porch with much relief.

Saturday morning, the plan was Brick, then golf. Neither happened. The brick was postponed to Sunday due to lack of proper clothing for the cold weather and the golf was cancelled due to an outing at the course we were going to play.

 

Although it was great to have a change of scenery for my training, and I do love the ocean, but I realized I am very happy running in Central Park and Riverside Park. I have my trails marked so I know exactly how far I need to go to complete my daily goal.

It’s nice to travel, but there is no place like home.

Play hard!

Laura 

Happy Friday

Hi. It's Laura.

You know how much I love to talk about food.

Today I am sharing with you two articles about foods you should not eat


http://newsfeed.time.com/2012/04/10/introducing-hot-dog-stuffed-crust-pizza/


http://www.health.com/health/gallery/0,,20393387,00.html

Happy reading.

Enjoy the weekend

Play hard!
Laura

energy stores

During my long run ( 8 miles this week) my personal training textbook kept popping into my head.  I kept thinking about lactate threshold and how and why we train the way we do for an event.


slow twitch, fast twitct, lactid acid, lactic threhold.
We have all heard them but what do they mean?

Let's start with muscles fiber types known as type I   . Type I are your slow twitch muscles which means these are the muscles that are selected for low intensity and long duration and are often referred to as "aerobic" because of the ongoing oxidation. This oxidation is fueled by carbohydrates and fats already in your system. These are the muscles that we use for running, swimming and cycling.

Type II muscles are the muscles used for high intensity speed tasks and power.
Those who have more success in speed in power have a great percentage of fast twitch muscles distributed through the major muscles groups.  Fast twitch muscles are considered anaerobic because they rely on energy sources within the muscle not the fuels used by type I.  Think weight lifting and boxing drills along with plyometrics.

Lactic acid is commonly associated with the pain felt in the muscles after a workout.
When energy is required to perform and exercise, the body uses the stores of glycogen in your fast twicthc muscles first, this lasts 3-5 seconds, after that there is a chemical reaction ithin the muscles known as anaerobic glycolysis. This is sustained through resynthesis from a large amount of energy which relies on on respitory and cardiovascular system for the delivery of oxygen which in turn helps remove waste production and help deliver nutrients.
I have a link here if you interested in reading the more technical version of lactic acid.

So my point in discussing all of this is to educate you in how your muscles work and the fuel that it needs to get through not only a day but a strenuous exercise.    When you muscles get used to producing "x" amount of energy you can push them through to the next level by breaking the lactate threshold ,working through the "burn".

you need fast twitch muscles for your initial start of exercise, to push you into it, after a few seconds your slow twitch muscles kick in and finish out the exercise, while you exercise you build lactate in you muscles to make the grow.

This is probably the least sexy but probably the most important thing i can share with you. By understanding how your muscles draw energy it allows you to fuel your body properyly which ultimately takes us back to diet, not the diet you are on to lose weight but your real diet. Eating a candy bar is providing immediate sugar to the blood stream which is quickly broken down and stored . whatever the body cannot use its stores as fat for another time. On the other hand eating some protein and vegetable, the body breaks them down and uses them right away. This is a subject I can spend hours explaining and discussing but i hope i provided a little insight in energy stores.

Play hard!
Laura

Weekday Fun

Hi. It's Laura. 

Monday, I made the mistake of taking my time getting to the gym. It was all my own fault as I took "rest" day to the extreme on Sunday which made it difficult to move come Monday morning.

I walked onto the fourth floor of the JCC to find every coat hook taken. Bad sign! The foot traffic in front of the building was completely deceiving because it was so quiet. Usually the mommies are bringing their kids to kindergarten or day school and the lobby is FILLED with strollers. There were very few when I walked in the door. Apparently that means nothing. The gym floor was packed! Every bench in the free weight area had a person on it. Every trainer had a client and most of the cardio machines were full. I have been there at 6:00pm and it wasn't that busy. I observed that a class was just finishing and another about to start so it made more sense.

 

I was excited to strength train. I have a new program for the next four weeks where I have added plyometrics to the routine and want to see how I am going to feel.

FYI- I am still periodizing my training and switching up, not only the exercises, but the load, the reps and the sets.

 This phase:

• Slams
• Box drills with rings (just you wait The Snow Bunny, these are coming to you!)
• dumbbell hammer curl to lunge to press
• pushup & row
• standing lat pull down
• dead lifts
• plank
• prone cobra

During pushup & row, I was sweating so profusely I actually created a puddle under my face (Ewww! I know). 

When I left for the pool I was shaking. I love it when I kick my own ass. Off to the pool.

What to my wondering eyes should appear?! A packed (like I have never seen before) pool.

I counted 7 people in the medium-fast lane and 6 in the medium-slow lane. Forget the fast lane, it was just nuts. I have no choice, I must swim. I promised myself several weeks ago, enough excuses, the swimming needs to happen. I survey the lanes and decide to enter the medium slow lane.

 

I bring my pull buoy to the end of the pool along with my list of drills:

150 meter warm up

2 x50 sighting drills

4 x100 freestyle

100 cool down.

I have not swum 750 meters yet to date and I am anxious about the main drill. Of course my swim cap is secure and my goggles won't fog up so I have no excuse to stop at the end of the lane and catch my breath. I also put myself in the slower lane so I could take my time and not rush through.

 

All is going swimmingly (pun intended) until I see one of the women in my lane take my pull buoy. I am the only one in our lane that has one and my drill sheet was on top of it.

Seriously?? You just take someone else's equipment without asking. We remained opposite sides of the pool for several lap and so when she stopped using it, and left it on the opposite end from where she took it, I took it back. The she left. Not only did she leave her kick board behind, she left her empty water bottle on the lip of the pool. Some people I just don't understand.

Anyway, I swam my 750 completely and in the order it was supposed to be done. I have to say (hee hee) I am a little proud today. I will bask in this until my next swim where that is 800 meters. oh buoy.

Play hard!
Laura

transition- the actual.

Hi. It's Laura

Well well, now I know.

After all of my research on Friday, I came up with a plan for my transition on Saturday.

I will need The Husband and probably The Dog. I train in Central Park and for weeks I have been trying to figure out where I can lock up my bike before I set out on the run portion of my Brick workout. I cannot find one anywhere. I discussed with The Husband and he agreed to help me.

He will wait with my gear while I ride and then hold my bike and stuff while I run.

This is a good plan (of course he thought of it).

I was soooo in my head Friday night about my upcoming practice transition. And this is exactly why we practice (how do you get to Carnegie Hall?). I couldn't get my gear together Friday night so, because of the weather forecast, I had to wait until Saturday morning.

I laid out my hat, sunglasses, salve, Chap Stick and everything else I thought I would need to make the change, folded it up into a backpack and handed it off to The Husband with strict instructions (I had a plan and I was sticking to it). I should mention here that I had no idea my control freak tendencies got worse when I am stressed (thanks to The Husband for pointing that out)

We leave for the park (with The Dog, probably a bad idea, mine) Saturday morning. You never know what you’re going to get in the park. I got "bike race in progress" @#%$#*&!

Just what I needed. If you have ever rode your bike in Central Park any day of the week the cyclist act like they are in the Tour De France. They dominate the roadway and for some reason must ride up against the runners. So just like the pool, I used it as training. What else was I to do?

During my hour long ride, I encounter the race twice. First time was on the East Side. I must say, impressive. My average speed on flat is 17mph. The lead rider and his escorts passed me like I was standing still. Less than a minute later, the pack come up behind me and they sound like a freight train. The may be jerks on the road during their practice rides but they are impressive when doing their thing in a race.

Back to me.

The Husband set up my transition area near 72nd street ramp and I passed him with 12 minutes to go. I fly by and say "I will be back in 12”. I needed to crank out those last 12 minutes and try some of the tips I read about. I headed around the lower loops one more time. On the crossover, I unbuckled my shoes while riding. As I got closer to the spot I tried to pull my foot out of the shoe and success! But wait, not so fast. I forgot the part where they tell you not to the let peddle flip over with the shoe on it because it will hit the ground and you will fall. I didn't fall completely. The shoe caught the ground, knocked me sideways and pushed the handle bars into my butt. Owie Ow. I put the shoe back on and peddled to the transition.

Helmet off, sunglass change, shoes change, hat and I’m off. I feel really weird.

The endorphins from my ride have kicked in and I 'm a little light headed. My legs feel like lead (bricks if you will) but I am running. And I am running with a cramp. The cramp is so severe it reminded me of when I first started running and didn't know how to breathe. I walked for 30 second hoping that would help but it didn't. Now I know the run is only 10 minutes so I suck it up and watch my watch the entire time. 30 seconds, 15 seconds, DONE! YES YES!

This was way harder than I thought. I really don't understand the whole cramping thing considering I was hydrating the entire time. It could also just be the stress of the transition. I will figure it out because I get to do it again next weekend! My fingers are crossed that it will be easier.

Play hard!

Laura

Transition- the research

 Hi It's Laura.

Happy Monday!

Friday I spent most of my morning researching how to do the transition portion of the triathlon. There are so many theories. I had no idea. Since this is my first tri, it never occurred to me that I needed to take special time practicing the transition or that there was even time to lose in between. 

The first transition (T1) is from the swim to the ride and the second transition (T2) is from the ride to the run. Sounds easy enough but everything that I have read says that the hardest part is T2. I do not know why, at least not yet.  

Part of my training includes "Brick" work. A brick workout is one sport immediately following the next. It is layering of workouts, likes bricks. The second part of that is because after a long ride followed by a run your legs feel like bricks.

There is actually controversy as to whether or not you should keep your shoes clipped to your pedals for the start of the bike leg versus putting them on sitting on the ground. To me, leaving my shoes on the bike sounds a little too dangerous and I don't think I will be able to do that. I will try it during practice and see how it works. A part of the T2 transition is to, again, leave your shoes on the bike and take your feet out of your shoes while still riding in order to make the transition faster. It sounds pretty dangerous to me. How long could it possibly take to change your shoes? I will find out on Saturday. Saturday will be my first brick and I am little worried.

Some of the tips that I came across in my research seem completely logical to me.   

Step on your wetsuit in order to help get it off your ankles. Well, duh, the guy who made the video has clearly never worn skinny jeans or jeggings. 

Put your sunglasses on before your helmet. I usually ride during the daylight and have experienced this first hand. You actually have to put everything on before your helmet, same with a hat. Ever try putting sunglasses on after your hat? It is logical like socks before shoes.

And practice the transition. Really? I think that is the most logical of all. I have never done one and I am certainly not going to wait until the last minute.

Now on the on the other hand, he mentioned things, I NEVER would have thought of. 

Wear your running/riding "outfit" under your wetsuit. I really did not think about getting naked on 79th street in front of 3,000+ competitors. 

Use a race belt instead of safety pins. During the bike you wear your number on your back. During the run you wear it on your front. If you have ever run a race, you know how difficult it can be to pin on the number. But to pin it in two different places in the middle of the race…? Race belt= GENIUS

Extra water to clean your feet! I never ever would have thought of that. Getting out of the Hudson from the swim, it is a barefoot walk from the river to T1. Your feet will be sandy or muddy. Wash your feet with the extra water. 

On Saturday, I  worked on T2, the bike to run and there is a whole different set up for that.

Play hard!

Laura

Dr. Oz

Hi. It's Laura.

Happy Friday!

I came across this video just this morning.

Dr. Oz summed up in 3 minutes what  I have been saying forever!

7 Habits of Slim People

How many of them do you do?

Play hard!
Laura

You still have to do the work

Hi, its Laura

My mom is today's inspiration.

My mom was sharing info about an article she read about 10 apps that you cannot live without.

She downloaded My Fitness Pal (I mentioned that I had that app once). She told me about it anyway (I love my mom).

So back in the day, she used to eat “Lean Line”, which I believe was the predecessor to “Weight Watchers”. (Have you noticed the WW commercials are back? I thought they would end after the New Year’s resolutions were over. They are probably back because bikini season is around the corner. You may remember my rants about Jennifer Hudson back in December.) “Lean Line” had all kinds of books (I know), charts (???) on paper and other things she mentioned (that I had no idea what they were) to figure out calories in and out and daily requirements. Now we have apps. and "HOW COOL" she says. 

They have prepared foods (we would not need to count calories if we ate real food) and list the sodium, calories and carbs. They even include specific alcohols so you can work a cocktail into your diet.
 
I admit it is cool, remember, I had the app. But all the apps work for the first 30-60 days. It’s a pain in the butt to find the food, add the food and fix the quantity. But after the first 30 days, you do begin to repeat yourself because we all tend to eat the same things over and over again. It works even better if you don't get sick and tired of trying to enter all that data and stick to it.

So now the app will tell you: how many calories you need, how many you ate and how many more you need to burn in order to make your caloric goals for the day. The one thing the app can't do is the exercise .You still actually have to go out and do it yourself (sorry). The app also can't yell at you or make you feel guilty for eating that slice cake or stop you from opening the fridge or going to the vending machine (ahem). You still have to stop yourself.

The experts all agree. If you write down what you eat you will hold yourself accountable for what you consume (for some maybe). That never worked for me. I can lie to myself with the best of them. I do not need to write down what I eat, I am very aware of my caloric intake (good and bad) and now every mile I have run and lap I swim.


Play hard!
Laura

Getting Used to Fatigue

Hi. It's Laura.

Long run done. P

Long ride done. P

But it’s just not that simple. Since this is triathlon training, my days are not just about one exercise session but at least two a day. Monday I did my long run and added a swim to make up for one that I missed. Tuesday is my long ride and strength training day.

My long rides right now are 75 minutes. But because that is significant time in the saddle, I opted to ride the west side highway which is void of hills except for one. Last year I was riding frequently because of my knee surgery, the surgeon preferred an indoor bicycle and running was not allowed yet. So I took to the West Side. Some days I head south toward the Seaport and others days north toward the GWB.

For my long ride yesterday I headed north. Fighting the wind, I wound up under the GWB and had forgotten that, to get over the bridge, there is a very steep climb. I made that hill my goal last year but never achieved it (last summer was rough: moving twice, renovations, etc. but enough excuses). I got half way up with hill and stopped (dumb dumb dumb). Don't stop when your climbing a hill. I tried to finish it but could not get the bike going again on such a steep incline. I gave up but promised myself that I will conquer that hill this year (it’s kind of embarrassing when girls with skirts and kicks are climbing that hill on a regular ole bike).

But hill work was not done for the day. Part of the work of the day was hill repeats! I chose the hill at the entrance of Riverside park at 72nd street. The plan was 7 two minute climbs, which is a great way to build strength and utilize your core. But we have only just begun for the morning, after cycling, off to the gym for strength training.

I am finding that every week it is taking me longer and longer to get everything in. My legs were like Jello when I got to the gym. I am sure I was fun to watch me doing my squats. So being tired, and trying to lift, was difficult indeed.

I do not have a solution to my tired problem and I don't think it will get any better. Every week the workouts are becoming more intense and eliminating strength training is not an option. I need those muscles. I have designed my program specifically for the muscles I am using for the swim, run and bike. I am grateful that, for today, I only have a swim to complete. The one benefit to being this tired all the time now is that I am not barking at people on the subway or the sidewalk!

I am already looking forward to Sunday.

Play hard!

Laura

Monday is just not sexy

Hi.It's Laura

After a fun weekend (perhaps too much fun) kicking off the week of exercise was no easy task.

I overslept to start. I heard The Husband and The Dog moving around but I was in the middle of some pretty weird wake/sleep dream thing and had a hard time lifting my head. Once I finally managed to get up, it took three cups of coffee (and a lot of talking to myself) to get me out the door. With a look in the mirror, I saw that my eyes were already swollen from allergies. A nice seven mile run in the park was not going to make them look any better.

After at least 45 minutes of procrastinating, I was dressed, fueled and ready to go, sort of. I knew I was tired and if I thought seven miles was daunting last week, it was even more so this week. I also have a couple of swims to make up from last week. It is going to be a long day.

I seriously try not to think about what is coming; the hills; the sun; the heat; but I just couldn't stop the anticipation.  I needed to figure out a way to get it over it before I turned around and went home. On my way to the park I came up with a plan. Instead of trying to tackle the whole park at once, I would take it in 6 minute increments. in other words, intervals.

 

So the interval count is a five minute run followed by a one minute walk. Being so tired and already so warm first thing this morning, I needed to monitor my heart rate and make sure I wasn’t working too hard. Making sure I was recovering before starting the next interval was also key. By the time I hit mile four, I forgot I was tired because I caught myself thinking about solving world problems instead of just trying to get through the run. And then, it was over. Seven miles done. YAHOO! But wait there's more.

The pool has reopened. 

I know I only got one rowing session in last week so figure my best bet is to try to make up the two swims that I missed. The rowing just didn't cut it for me. I suck at swimming so extra swimming is not going to hurt me. (of course unless I drown, but that is whole other blog for another time or not because I will be dead). I was so surprised when I got to the pool.

 

It was empty (of people not water)!

OH JOY! It was a good swim. I mostly enjoyed my first day back in the water although it was a struggle. And so the week begins

Play hard!

Laura

EAT your food

Hi. It’s Laura.

Happy Monday! 

My intent this morning was to recap the weekend and talk about the current workout until I saw a headline that got my attention on my Yahoo! page this morning. After reading the article I was pretty flabbergasted. So we are going to continue to discuss food and healthy eating. 

I will admit, in my 43 years, I have not tried that many diets. I signed up for eDiets.com 10 years ago and have been a member ever since. It helps keep my on track when I am not ignoring it.  

The site educated me on what is “good” food, how many calories per day I need to lose weight and how many calories I need to maintain my weight. I have tried different plans within eDiets and they all pretty much boil down to the same thing: calories in versus calories out. Just depends on which types of food you like to it and what dietary restrictions you personally have. 

I have never been on Weight Watchers. I signed up for it and quit in the same day because points are just too complicated for me (your mileage may vary). I have never done Nutrisystem , Jenny Craig, gluten-free programs, Medifast or the Biggest Loser Diet. I did however try Atkins (hated it and it didn't work for me).

The one thing all these diet have in common is food. They all require you to eat and they would prefer that you eat the foods that they prescribe (and sell).

Back in 2009, I convinced The Husband to try a Cleanse with me. A friend of mine had done it and loved the results. I was very excited to try it and obsessively visited the website until the juices arrived on a Sunday night. The first half of day one was easy enough and by day two I was tired and couldn't exercise. Not to mention I learned how much I enjoy chewing. There are something’s that you never think about, like chewing food. It’s very satisfying and during a cleanse, it doesn’t happen. You are also encouraged not to chew gum, drink coffee, two things that usually cover my hunger between meals & snacks.  

That was the end of fads in our house. We enjoy food and like to chew it! 

Back to dieting.

So the headline reads: " Brides To-Be Using Feeding Tubes To Rapidly Shed Pounds" (click on the link to read the article)

Yes. you read that right.

 

DISTURBING! 

If you have not figured it out, here is the answer to healthy sustainable weight loss: there is no magic pill, potion or diet that will help you lose weight fast in a healthy manner. You need to eat real food in the correct portions and exercise at a minimum of 30 minutes a day, most days of the week.

There are no shortcuts like a feeding tube. Feeding tubes are for people who cannot eat for themselves because they are not physically capable of eating for themselves. If they did not get the nutrition through the liquids they would die (so channeling my father there). But it’s true.

Eat your fruits & veggies, whole grains and proteins while you can. One day you may not be able. Although if you are in training to be in a coma…..

Play hard!
Laura

Happy Friday!

Hi. It's Laura.

I am a big fan of snacking but in the right way.

Sticking with the food topic for the week:

Is over snacking becoming the norm in our nation?

Enjoy the weekend!
Play Hard!

Laura

Fat, Sugar and Salt

Hi, It's Laura
 
I would not call me a control freak (The Husband would and probably most of my friends). I definitely do like to control the aspects of my life that I can and through the course of my life that has been food. Hence, I have an aversion to my food touching while on the same plate and I weigh everything that I eat. Although this sounds weird this is more OCD than an eating disorder.
 
I am not anorexic, bulimic, othroexic or a yo- yo dieter. I believe that I have struck a good balance of food in my life that allows me to enjoy good food and eat healthy. About ten years ago I did an about face on my diet and actually learned what is good for you and what is not. I forget that a lot of people have no idea how to eat properly but who is going to teach them?
 
A story: yesterday on my way downtown, to the cat shelter where I volunteer, I realized half way there that I really needed to pee (TMI? sorry). So I jumped off the train at Penn Station because I know exactly where the bathroom is located. I was very focused on my way there. I was more observant on my way back to the train and what I saw stopped me dead in my tracks. Now mind you, I have walked through this section of Penn Station 10,000 times in my career as a sales person and just never this noticed before:
TGI FRIDAY'S , TACO BELL, KFC, HAAGEN DAZS, PIZZA HUT, NATHAN'S, TIM HORTON'S, ZARO'S, SOUTH WEST GRILL, PLANET SMOOTHIE, KABOOZ (in their defense, I have eaten in Penn Station and many healthy options on the menu). All are on the North east entrance and all are in a row.
 
I stopped to write it down and, while doing so realized, they were all full (not TGIF, too early for them). No wonder 33.9% of Americans are overweight.
 
With the exception of McDonald's and Burger King, all the fast food giants were right there. How easy "they" make it to buy their food. Personally, I carry snacks with me all the time. I have granola bars and muscle milk in my bag most of the time. I know there are the naysayers out there that say "I only eat that once in a while" and I’m sure they do. But I witnessed, firsthand, two former coworkers eat McDonald's , Burger King and Arby's five days a week for lunch.
 
There are theories out there that claim we are addicted to fat, sugar and salt and if you saw the documentary “Super-Size Me”, the theories are probably right. Fat, Sugar and Salt feed on themselves. Add a little marketing, add a little stress and there it is: a society that perpetually overeats and overeats all the wrong things. If only a spinach farmer had the budget to create a glossy ad campaign, the tables might be turned and the farmer might be rich instead of the corporations (but yet I digress).
 
Back to healthy eating. I have talked about knowing your numbers in the past and eveyone's diet should be different for your personal nutrition needs. I am not a nutritionist but I can offer some guidelines.
 
Stay away from processed food and eat real food. Michael Pollan I think said it best in "Food Rules" a very simple guideline to eating. Tips like:
• Never eat anything your grandmother couldn't identify, i.e. gogurt.
• Real food spoils.
• Cook for yourself. It is not that hard and contains much less fat, salt and sugar.
• Eat breakfast! Breakfast is not a cup of coffee. Try a bagel with peanut butter and milk.
• Snack frequently and preferably ones you have prepared yourself (whole wheat pretzels, string cheese, fruit).
• Keep your beverages to water and unsweetened tea (wine is fine in moderation).
• Work veggies and protein into every meal.
 
Like I said just a few guidelines to get you started or reminded
 
Play hard & eat well!
Laura

It's a shame

Hi. It's Laura. 

I know I often complain about slow people and people getting in my way but that is just me being a New Yorker. It happens to all of us. We are in a rush to get somewhere and didn't quite make it to the front of the pack on the subway, etc. I do try to keep my complaining to a minimum (except for the pool because there is just way too much drama in the pool). Ok, there is also a trainer at my gym who wears too much cologne and this is where the story starts today.

About a month ago, a friend and I were working out on a Wednesday evening at my gym. The Snow Bunny (who you " met" during our snowboarding adventure") is very willing to travel to my neighborhood and I have guest passes so we workout in my gym. We went through some legs and chest doing combinations making the time pass very quickly. Instead of doing traditional bicep curls and lat pull-down, we decided to do mitt drills for a more effective workout.  The Snow Bunny has no marital arts training so it’s hard for her to hold mitts for me. I find it just as effective to be the pad holder so I did more holding and combination calling than she did. With the workout complete, we head to our respective homes.

I was starving when I got home (I don't usually train at night and our session went through the dinner hour for me). Before showering or changing, I started my dinner. During my dinner, the phone rang (this is not usual circumstance, text yes, phone no) and it’s “SO and SO” from my gym.

 

I did not quite catch his name and he proceeds to accuse me of using the facilities fraudulently as a paid trainer. He proceeds to tell me if it ever happens again he will suspend my membership. The conversation goes downhill from there.

 

I think it is outrageous for someone who I never met and who has NO IDEA who I am to accuse me of something he did not see himself. Then to threaten me with his idea of punishment is ludicrous. I questioned “ So and SO”  as to why he would be calling me and making accusations without asking me any questions. Why didn't you approach us when we there at the gym? Apparently he didn't actually see us, someone else did.

 

I asked him why are you so quick to jump on me when I have been complaining for months about the trainer with the cologne. His smart ass remark was “how do you know I didn’t do anything about it?’ My response: “because I was there this morning and he still stinks up the entire room.”

When the conversation ended, I was shaking and very upset. The husband was just as upset when he got home and I shared my story. I was still outraged on Friday morning and went to member services about the situation. Why are you providing me guest passes if I work out with my friend and you just  accuse me of training her? Now I freely admit that I am a personal trainer and I have a black belt in MMA but I was NOT training my friend other than mitt drills (sorry they look so good). Member services will get back to me after they speak to the person that called me.

No rush, I am headed out on vacation and I will follow up when we get back.

All I wanted was an apology for accusing me and threatening my membership without questioning me (last I checked you are presumed innocent until proven otherwise).

 

I stopped in to speak with them when we returned and was disappointed that the gentleman that I was speaking with was no there. I did however receive a phone call later that afternoon from the young lady that I did speak with to follow up. She let me know that the Director (who stil has no idea who I am) will NOT apologize and if it even looks like I am training someone he will suspend my membership. Not even an apology that I am offended.

 

It is amazing to me that I can be such a good member of the gym community: I don't bother anyone in the gym; I come in do my work out and leave; I re-rack my weights; I don't use weights or kettle bells by the mirrors; I wipe down the machines when I am done and I do not talk on the phone or let my phone ring on the gym floor. I do not wear cologne and I do not tell other members that they are doing something wrong (no matter how much it kills me) and then I am treated this way.

Going back in to the health club after this incident has left me angry. I now walk in with my headphones on and barely acknowledge the front desk personnel because I do not feel welcome anymore. I do what I need to do as quickly as I can and leave. I try to do as much cardio outside now as I possibly can so I don't have to spend more time there.

( not to mention the cologne that the trainer wears is nearly suffocating) This is too bad I really liked going there and I am sad that I feel this way.

I have started a letter to the boss of the person who called me but have been unable to finish it because I get too upset.

 

“It is rare that I take a customer complaint to someone of your level but I am afraid that the way I have been treated is a sign of the entire organization and if it is happening to me it is probably happening to others who may be less inclined to speak their mind..."

Play hard!

Laura

El Numero Siete

Hi. It's Laura.

Siete. Sept. Sieben. Shichi. Sāta. Eptá. Seven 

The number seven is the fourth prime number; there are sevenwonders of the ancient world; James Bond's number is 007 and there are SevenDwarfs. There are countless movies with seven in the title (“The Seven YearItch”, “Seven Brides for Seven Brothers”, “The Magnificent Seven” and let's not forget “Seven”). The New Testament, the Old Testament, Islam, Hinduism and Judaism, even in religion, seven is everywhere.  

It is even said to have mystical powers but today seven is the number of miles I ran.  

I knew I had this run coming but was trying not to think about it because there is something about seven miles for me that is very daunting. I tried to analyze it but could not (at least while I was doing it). One factor for me is I do not know how to run seven miles. What I mean is that Central Park has a couple of different loops that you can combine: there is the lower loop (1.5 miles); the inner loop (4 miles); the lower plus the cross over (5 miles); the upper loop with the 72nd crossover (5 miles); the big loop (6. 11 miles) and none of them combine to make 7. Oh sure, eight, nine ten? No problem! But not seven?!  

I admit this is a stressor for me. If I do the outer loop how do I add on another mile? Where do I go? How do I get home if I go past my entrance? It silly but you are “listening" to a woman who plans her food, plans her works out and plans pretty much everything. So if I cannot plan, I stress.  

I also was not looking forward to this run because I had so much difficulty with last week's six mile run. I was worried that I would bonk at mile six again which again stresses me. If I can't run six, than I will fail at the tri. It’s a slippery slope. Now mind you, the eight miles I have schedule for next week don't faze me at all. 

In order to change it up a little and make it a little easier on myself I ran the park counter clockwise so I would not finish going uphill. Mind you that does not make a Central Park run easy. Central Park is a very challenging run (I swear the entire thing is up hill!). 

As far as I am concerned you do not need to add any additional challenges to a Central Park run like sprints or interval training. The rolling hills on the west side, the big hill at the top of the park and Cat hill on the east side present enough challenges. But sometimes, you add a challenge and don't even know it. Today was my run with new sneakers. I run with orthotics because of a bout of plantar fasciitis a few years ago. So I was very surprised to find my inner thighs lower glutes doing a lot of work today. I am sure I will not be able to walk tomorrow.

If you have never run distance, I will spare you the ugly details but strange things start happening to your body when you hit the long runs. I will say this: if you are interested in running distance runs become familiar with Glide.In addtion, don't try to run a long distance your first time out.  Distance needs to be built on, so if you have any questions, please feel free to ask me.

 

I am so please with my run today even though I was never able to settle in and calm down. I felt strong through to the end. The hardest part of the week (long ride, long run) is over. It’s all downhill from here.

Play hard!

Laura

Updates

Hi. It's Laura. 

Happy Monday! 

You ask “where have you been?”  

Well, as I mentioned last week, Thursday was The Husband's birthday. And I am afraid that daily life had to take priority. Don't get me wrong, I trained every day. Thursday I swam, I rode on Friday and ran on Saturday (then napped twice!).  

I knew getting my workouts in during the birthday celebration weekend was going to be difficult. On Friday and Saturday it felt like real work. I did not want to go the gym Saturday morning while The Dog and The Husband took a lovely leisurely stroll through the park, but I did. 

I will say the diet took a bit of hit over the weekend between the birthday dinners and the Easter candy my mother gave me, which is gone now. That is a good thing because if it was still around I would be nibbling on during the week (bad idea).  

I was supposed to do my swim on Wednesday last week. All day long I was just dreading it (I may have mentioned that before) and I was exhausted after a six mile run in the morning. So I did something smart for a change and moved it. I vowed to myself that I would get the swim in on Thursday morning before the pool closed, which I did. Once I made the decision to move that workout, a serious weight was lifted from my shoulders and there was much relief. When I did tackle the swim on Thursday, I was well rested and felt strong. 

Friday morning's ride is another story. I will admit I was slightly hangover from a really good bottle of wine and the steak dinner. Add 37 degree temperatures and I believe The Husband shoved me out of bed. Instead of an outdoor ride, I rode indoors it was just too cold.

The Saturday run was exhausting. I was so beat up from the week (add a round of golf on Friday afternoon as part of the celebration) that after breakfast on Saturday, I took a nap. But it doesn't end there. We ate lunch, took a nap, went out to dinner and went to bed. I guess I needed it.

With a rest day on Sunday, I'm back to work today feeling much better than I was on Saturday.

So we start the week with a 15 mile ride. I do wish the weather was a little warmer in the morning. My toes freeze during the long rides. I did finally find a website that has helped me dress for cycling which is my biggest challenge right now. What to wear?! During a ride you are moving anywhere from 10- 25 miles per hour so figuring out what to wear is very different from what to wear during a run. From bicycling magazine, what to wear was super helpful. But of course, I didn't listen because it’s new and I didn't trust it. Based on what I wore this morning, the website was right (of course).  

I’ve got a nice strong start to the week and I am looking forward to some warmer temperatures coming up during the week. 

Play hard!

Laura