Sunday, October 31, 2010

Let's Fight The Battle.....Finally!


Why do we make it a battle of control?

Losing weight can be difficult but can be won! Most everyone knows that to lose weight you have to eat less and work out more. We have to fuel our bodies to work so the body has enough fuel to adequately use the stored fat as energy. You have to sacrifice unheathy foods that have become a part of your life for various reasons to gain back the health you so desire. The way to lose weight is 80% done in the kitchen and 20% done on the gym room floor.

1.) Find out how many calories you need to consume everyday.

This number is key because you have to eat enough to fuel the body’s natural functions and lose weight at the same time. You are “tricking” the body into understanding that you are fueled and ready for the day. If you aren’t fueling the vital organs and then try to exercise, your body thinks it’s starving and will slow your metabolism down and halt weight loss. This number can be tweaked as you begin to lose weight but finding your caloric # is key.

2.) Eating the right foods.

At every meal you need to be eating a carbohydrate and protein. This combination will fuel your body and help you to feel full at the same time. When the body is breaking down the carb and protein together it keeps you from feeling hungry until the next mini meal. Fruits, Vegetables, and Whole Grains are healthy carbohydrate choices. When searching for lean protein choices you can look at fish, turkey, chicken, lean beef, egg whites, low-fat dairy, and beans.

3.) Eating 5-6 mini meals a day.

Our parent’s generation taught us, to lose weight you have to starve. When you starve yourself it screws with your endocrine system and your metabolism slows down which tells the body to “hold on to that fat” for safety reasons. You have to eat to lose weight. Keeping the body fueled will help keep everything working properly, utilizing your fat as fuel when exercising. If you are eating a complex carbohydrate and protein 5 to 6 times a day the body will be in working order for you to lose the extra body fat.

4.) Don’t deny yourself!

If you are eating clean 6 out of the 7 days of the week and decide on Saturday night you want to eat a piece of cheesecake with a girlfriend, DO IT! Life is about eating things that taste good, problem is we’ve been eating TOO MUCH of it. If you deny yourself the wonderful delectable treats that we love to eat, you will eventually sabotage yourself and eat everything in sight, out of shear rebellion. I realize some people can’t do this. If they are on a mission to lose weight and eat one bad thing they fall off the wagon and continue eating the bad foods that caused the weight gain in the first place. My philosophy is that losing weight, eating right, and being physically fit is a lifestyle not a short term fix. Sometimes we all are going to eat a Krispy Kreme donut but it should be used as a special treat. The dilemma is that we’ve placed “special treats” as what we eat everyday.

5.) Drink Lots of Water.

“The Most Powerful Healing Substance Known To Man”

Great Resources:

The Eat Clean Diet

Clean Eating Magazine

Oxygen Magazine


If you are frustrated, be encouraged. If you follow these tips you will see results. You have to be patient, sacrifice, and understand that it takes time to undo bad habits.

I've been there and I'm here for you!

Saturday, October 9, 2010

The Tinman

Don't you hate when you start a long run and you feel like the Tinman. Stiff, tired, and the mental blue ball goes something like this, "this run is gonna suck," "why does the Garmin read 10:00," "uh...I feel 90+ years old right now." At about 2:00 miles in, I feel my whole body just got zapadooped by the oil can. After 2:00 I'm running in the 8:00-8:30 range.....


I got some great advice for bike trainers. Two people are going to possibly sell me their used trainers. Thanks for the tips everyone, I need all the help I can get.


Ask the Trainer-Question of the Week!

How many calories did I burn if I had 20 minutes of intense sex?


Saturday, October 2, 2010


Coach: "How's the training going?"

Ironman Wannabe: "My Legs constantly feel like they want a nap."

Coach: giggle "Yeah, that's how I want them to'll be doing Ironman."

The Trainer Hired A Trainer

"All of the top achievers I know are life-long learners. Looking for new skills, insights, and ideas. If they're not learning, they're not growing.....not moving toward excellence."
~Denis Waitley~

After I signed up for Ironman I kicked the idea around about hiring a Tri-Coach. At first I thought I would download an Ironman program and muscle my way through. I have the drive, ambition, and discipline but felt apprehension about tackling the big dog IM by myself. Finally after researching, talking to friends, and swallowing my pride I hired Denise from Red Hammer Racing. After our first meeting I felt good about my decision and like having her on my team as I continue plodding my way towards Lake Placid. When that beautiful red haired lady smiles and says, "Shannon, you're gonna be fine," I feel a sense of confidence and know that at least I know she's in my corner waving and cheering on my efforts.

Training Partners

Guess who enjoys riding his bike behind me toting hydration for his Mom during her long runs? This little guy is awesome, he even reminds me and will ride up real slow next to me and hand me my drink. It's nice to have him out there with me.

Training Fuel

The hydration and fuel is gonna be the tricky part of my training. Since my profession is trainer I have to be particularly careful and make sure I'm taking in enough fuel to work and train at the same time. Nuun, GU Brew, Detour Runner Bars, GU Energy Gel.......peanut butter sandwiches and chocolate milk aren't gonna cut it....

Bike Trainers

Some of you already know that once the temp goes below 40 degrees this little pusswagon will be staying indoors. Coach says the spin bike isn't gonna cut it and that I need to look into getting a trainer. She has some great suggestions but I wanted to hear from you all about your experiences with your bike trainer.

I'm having a great time so far and enjoy the training process. Remind me of this next spring when I begin hating life and I start fantasizing about pulling the beautiful red haired braids. ;)