tag:blogger.com,1999:blog-85666899480172827822024-03-13T08:19:03.091-04:00ShannigansShannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.comBlogger229125tag:blogger.com,1999:blog-8566689948017282782.post-36199510990137997862012-09-11T06:47:00.000-04:002012-09-11T06:47:09.477-04:00Do you push yourself? I don't......<div class="separator" style="clear: both; text-align: center;">
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Patrick </div>
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Ironman Louisville 2012</div>
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Bree Wee</div>
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Ironman Louisville 2012 Champion</div>
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Deborah</div>
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Patriots Half Iron 2012</div>
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Peggy</div>
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Patriots Half Iron 2012</div>
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Don</div>
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Patriots Half Iron 2012</div>
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Steven</div>
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Patriots Half Iron 2012</div>
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Jen</div>
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Patriots Half Iron 2012</div>
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Lil' Man</div>
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1st Place 15-under</div>
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Smith Mountain Lake Sprint 2012</div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">September 8th I was in a relay for a Half Iron distance triathlon.</span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">1.2 mile Swim</span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">58 mile Bike</span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">13.1 Run</span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">_________</span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">What's MORE important is what I saw.</span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Since I was the swim leg I had a lot of time on my hands so I watched, witnessed, and got schooled.</span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">As I lifted my camera to work on my photog skillz, I learned so much looking through the camera lens. I saw HARD work, good training, dedicated folks, people who pushed themselves to their limits.</span></div>
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Dear Athletes,</div>
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you
guys inspire me with your final collapse to the finish line, your vomiting at
the yellow tape, your medical cart pulling up to assist you, your water dumped
over head and grabbing knees I don’t think I can stand up….YOU INSPIRE ME!<o:p></o:p></div>
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Am I doing that?</div>
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NO!</div>
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I need to step up my game, I have the opportunity to do what I saw today. I waste that opportunity with excuses, laziness, and preoccupation. I was inspired today seeing folks really push hard to reach their goals whilst I sit by and perform at a mediocre level. This isn't acceptable if I want to be the best athlete I can when I enter a race.<br />
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________________</div>
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<span class="Apple-style-span" style="font-size: x-large;"><span class="Apple-style-span" style="font-size: 21px;"><br /></span></span></div>
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Are you working at a mediocre level?<br />
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Many of you share with me your wants, desires, and heart felt wishes about wanting to be in the best shape of your life. You are motivated to change but when the HARD work begins, many of you (including myself) come up with excuses or preoccupation. I'd have to say only 2% of you are really stepping up and doing what is necessary to make the HARD, necessary changes it takes to achieve your goals.</div>
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<span class="Apple-style-span">FYI-</span><span class="Apple-style-span" style="font-size: large;">3500</span><span class="Apple-style-span"> calories burn one pound of fat</span></div>
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<span class="Apple-style-span">To burn that fat you have to eat clean and work out to burn the fat you have collected over the months and years. Is it it hard work? YES! Are we gonna work at a mediocre level or are we gonna step up OUR game and try and perform to the best of our abilities.</span></div>
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<span class="Apple-style-span">Join me.</span></div>
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Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com18tag:blogger.com,1999:blog-8566689948017282782.post-71547627895586704132012-08-21T21:23:00.001-04:002012-08-21T21:23:34.871-04:00What Inspires You?<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: large;">Inspiration comes in many forms.</span></span><br />
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<u><b><span class="Apple-style-span" style="font-size: large;">Quotes</span></b></u><br />
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: large;">"To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear." </span></span><span class="Apple-style-span" style="line-height: 19px;"><em style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span style="font-style: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: large;">Buddha</span></span></span></span></em></span><br />
<span class="Apple-style-span" style="font-size: 14px; line-height: 19px;"><em style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span style="font-style: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br /></span></span></strong></em></span>
<span class="Apple-style-span" style="line-height: 19px;"><em style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span style="font-style: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><u><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: large;">Pictures</span></span></u></span></strong></em></span><br />
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<span class="Apple-style-span" style="font-size: x-large;"><u><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><b>People</b></span></u></span></div>
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<span class="Apple-style-span" style="font-size: x-large;"><u><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br /></span></u></span></div>
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<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Ernestine Shephard, 74 bodybuilder</span></span></div>
<span class="Apple-style-span" style="line-height: 19px;"><em style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span style="font-style: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><u><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="background-color: #f3f3f3;"><br /></span></span></span></u></span></strong></em></span>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><u><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #6fa8dc;">Goals</span></span></u></span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #6fa8dc;">Ironman</span><span class="Apple-style-span" style="color: #6fa8dc;"> 2011 Finisher</span></span></span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #6fa8dc;">The goals we set for ourselves need to be reevaluated and remember that it comes with a lot of hard work, sacrifice, patience, and perseverance.</span></span></span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #6fa8dc;"><br /></span></span></span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #6fa8dc;">STOP making excuses!!!!!</span></span></span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #6fa8dc;"><br /></span></span></span></div>
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<span class="Apple-style-span" style="font-family: Times;"><span class="Apple-style-span" style="line-height: normal;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 16px;"><u><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #6fa8dc;"><br /></span></span></u></span></span></span></span></div>
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<span class="Apple-style-span" style="font-family: Times;"><span class="Apple-style-span" style="line-height: normal;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 16px;"><u><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #6fa8dc;">What inspires you to get out of bed in the morning?</span></span></u></span></span></span></span></div>
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<span class="Apple-style-span" style="font-family: Times;"><span class="Apple-style-span" style="line-height: normal;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 16px;"><u><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #6fa8dc;"><br /></span></span></u></span></span></span></span></div>
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<span class="Apple-style-span" style="font-family: Times;"><span class="Apple-style-span" style="line-height: normal;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 16px;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #6fa8dc;">Share so we can learn from each other.</span></span></span></span></span></span></div>
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Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com5tag:blogger.com,1999:blog-8566689948017282782.post-71201596941497769172011-08-28T17:45:00.000-04:002011-08-28T17:46:12.007-04:00Mojo<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: medium; border-collapse: collapse; line-height: 28px; -webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; "><div class="definition"><span class="Apple-style-span" style="color:#CC6600;"><span class="Apple-style-span" style="font-family:'times new roman';">1. Self-confidence, Self-assurance. As in basis for belief in ones self in a situation. Esp. I context of contest or display of skill such as sexual advances or going into battle.</span></span></div><div class="definition"><span class="Apple-style-span" style="color:#CC6600;"><span class="Apple-style-span" style="font-family:'times new roman';">2. Good luck fetish / charm to bolster confidence.</span></span></div><div class="definition"><span class="Apple-style-span" style="color:#CC6600;"><span class="Apple-style-span" style="font-family:'times new roman';">3. Ability to bounce back from a debilitating trauma and negative attitude</span></span></div><div class="definition"><span class="Apple-style-span" style="color:#CC6600;"><span class="Apple-style-span" style="font-family:'times new roman';">
<br /></span></span></div><div class="definition"><span class="Apple-style-span" style="color:#00CCCC;"><span class="Apple-style-span" style="line-height: 32px; "><span class="Apple-style-span" style="font-family:'times new roman';">After Lake Placid I went through a bit of a funk. Funk that it was over, funk that </span><i><span class="Apple-style-span" style="font-family:'times new roman';">some</span></i><span class="Apple-style-span" style="font-family:'times new roman';"> of my "therapeutic" training days were through, and funk that my body wouldn't get up and go like it did right before race day. I'm so thankful for the Nike Marathon because it kept me in a training state of mind, but my body was in a "let's rest after Ironman" state of mind. I took a week or so off but had to get right into marathon training mode. When I started running I COULD NOT get my legs to go. I know this is normal after putting your body through a 15 hour endurance event but it was frustrating and disheartening to say the least. Finally, after a few weeks and many bad and miserable training runs I finally went out there and felt like I got my mojo back. I love that feeling when everything goes right. The weather feels good, your legs feel strong, the Garmin is spitting back really good pacing #'s. This is the part of training I absolutely love!</span></span></span></div><div class="definition"><span class="Apple-style-span" style="color:#00CCCC;"><span class="Apple-style-span" style="line-height: 32px; "><span class="Apple-style-span" style="font-family:'times new roman';">
<br /></span></span></span></div><div class="definition"><span class="Apple-style-span" style="color:#00CCCC;"><span class="Apple-style-span" style="line-height: 32px; "><span class="Apple-style-span" style="font-family:'times new roman';">Where have you lost your mojo? Your spiritual walk with God, your position at work, parenting, being a spouse, your athletic endeavors, friendship. How do you get that spice, edge, fire, light inside you to jump off again? I challenge you to identify an area of your life where you might of lost it and find a new way to bolster than inner mojo in an area of your life that's been lacking.</span></span></span></div><div class="definition"><span class="Apple-style-span" style="color:#00CCCC;"><span class="Apple-style-span" style="line-height: 32px; "><span class="Apple-style-span" style="font-family:'times new roman';">
<br /></span></span></span></div><div class="definition"><span class="Apple-style-span" style="color:#00CCCC;"><span class="Apple-style-span" style="line-height: 32px; "><span class="Apple-style-span" style="font-family:'times new roman';">Peace & Love</span></span></span></div><div><span class="Apple-style-span" style="color:#00CCCC;"><span class="Apple-style-span" style="line-height: 32px; "><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-size:large;">
<br /></span></span></span></span></div></span>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com3tag:blogger.com,1999:blog-8566689948017282782.post-28484861135181232662011-08-14T16:57:00.000-04:002011-08-14T16:57:28.564-04:00What's Next?<div>
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<br /></div><a href="http://29.media.tumblr.com/tumblr_l7bjp2XQcy1qczj9xo1_500.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 500px; height: 400px;" src="http://29.media.tumblr.com/tumblr_l7bjp2XQcy1qczj9xo1_500.jpg" border="0" alt="" /></a><div style="text-align: center;"><span class="Apple-style-span" style="color:#0000EE;"><u>
<br /></u></span></div><div style="text-align: left;"><a href="http://29.media.tumblr.com/tumblr_l7bjp2XQcy1qczj9xo1_500.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"></a><span class="Apple-style-span" style="font-size:medium;">I've had a lot of people ask me recently, "what's next for you Shannon?" Most people know that I'm a goal oriented individual, always have been. When I completed Ironman it was on the tail end of a very tumultuous year. The training was at times my best friend and my worst enemy. One thing that can be said about Ironman training is that it's very hard and you have to stay focused on the goals and tasks at hand. This is what kept me grounded many times throughout the process. My next goals are to run the </span><a href="http://inside.nike.com/blogs/nikerunning_events-en_US/?tags=nike_womens_marathon_2011"><span class="Apple-style-span" style="font-size:medium;">Nike Women's Marathon</span></a><span class="Apple-style-span" style="font-size:medium;"> in October and chillax....</span></div><div style="text-align: left;">
<br /></div><div style="text-align: center;"><u><span class="Apple-style-span" style="font-size:x-large;">What Are Your Goals?</span></u></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><u>
<br /></u></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">Several of my clients are doing things that have brought them out of their comfort zone. They are trying something new for the first time or are staying motivated throughout the summer when people seem to drop the ball on personal health and fitness goals. </span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">
<br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">Let me brag on them a bit....I have two clients who are running the Rock and Roll Half Marathon. I have another client that just signed up for her 1st Half Marathon in Myrtle Beach. Two clients have entered their first sprint triathlon. Another client is doing the New York City Marathon in the fall and a new client hired me to help him build his base so he can compete in his first sprint triathlon next year at the young age of 60. So proud of you guys!!!!</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">
<br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">Are you tired of what you are currently doing? Find a way to jazz it up. Are you bored? Are you unmotivated? Set a new goal, do something you've always wanted to try. I think setting goals are important and then reanalyzing them. Whatever the goals are, weight loss, lifting weights, running, entering a race, or being active, it's important to set them and <b>KEEP</b> them. Why not take a look at some things you would like to achieve as we get closer to fall and the kids get back into school. I can help you, email me!</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">
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<br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><b>Share your goals, they inspire and motivate others!</b></span></div>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com6tag:blogger.com,1999:blog-8566689948017282782.post-5566472557678104002011-08-10T15:19:00.002-04:002011-08-10T15:26:59.011-04:00Ironman Lake Placid 2011<div style="text-align: center;">
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<br /></div><a href="http://littlewhitebungalow.files.wordpress.com/2011/07/img_7138.jpg?w=300&h=200" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"></a><a href="http://admin.ironman.com/thumbs.php?w=290&h=290&i=/articles/2009/Events/Lake_Placid/09IMLPLogoWFord.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 290px; height: 148px;" src="http://admin.ironman.com/thumbs.php?w=290&h=290&i=/articles/2009/Events/Lake_Placid/09IMLPLogoWFord.jpg" border="0" alt="" /></a>
<br /><div style="text-align: center;"><u>Ironman Lake Placid 2011</u></div><div>
<br /></div><div>My Ironman journey began 13 years ago when I was a Team in Training run/walker in 1998. I remember thinking to myself, "I would love to do that race some day." The day finally arrived on July 24, 2011.</div><div>
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<br /></div><div><u>The Swim-2.4 mile</u></div><div><u>
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<br /></u></span></div><span class="Apple-style-span" style="color: rgb(0, 0, 238); -webkit-text-decorations-in-effect: underline; "><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJDcgzRVI2oWNt71ZZHw5FCRSPy1j0Ok4cxJ0P4keiIw3Pe4R2yNb005agNNFRFs8g-j7uxLPq-140W2DNjUcARfMazPUqcOU5JPLH4fTXlh4ujokZRmUg5R6KvJzt3AM5cyALVgCYW24/s320/Scan+112200004.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5639296386326034610" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 226px; height: 320px; " /><span class="Apple-style-span" style="color:#000000;">I know people have written about how awesome Lake Mirror is, but seriously it is the best place I've ever swam in open water. You might be wondering, "were you in the blender mix of people during the swim?" Uh....Cough.....HELL NO! I was worried about having a panic attack during the swim portion, all the touching, pulling, tugging, etc. I stayed in the back and when the gun went off I waited a couple of minutes to watch the fray leave and let the crowd of swimmers go ahead. I remember some older gentlemen say to me, "stay with us-you'll have a great swim if you just wait." Thanks guys, I did!</span></span><div>
<br /></div><div>When I stayed out of the fray and swam wide away from the buoys I was able to get a nice stride and was barely touched. I remember at one point finding a guy that had the same stride as mine and stayed right behind him. If I felt his kicking bubbles right in front of my face and my finger tips barely at the back of this feet I knew I was on the right path and kept my face down. The first loop was a little tricky to navigate and I didn't entirely feel comfortable but I felt so much better and swam faster on the second loop and was even able to hug the buoy line so I could keep my face down the entire time.</div><div><b><span class="Apple-style-span" style="font-size:x-large;"><u>
<br /></u></span></b></div><div><b><u><span class="Apple-style-span" style="font-size:medium;">Time-1:25:38</span></u></b></div><div style="text-align: center;">__________</div><div style="text-align: left;"><u>
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<br /></u></div><div style="text-align: left;"><u><span class="Apple-style-span" style="color:#339999;">Bike-112 miles</span></u></div><div>
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<br /></span></div><div>When training for Ironman my bike suffered the most. Unfortunately I missed several key rides and I didn't have the miles on my legs like I should have. So going into the hills of Lake Placid I was intimidated. <a href="http://www.redhammerracing.com/"><span class="Apple-style-span" style="color:#000000;">My coach</span></a> wanted me to go slow...slow...slow and if I felt good, to slow down even more. This was to save me for the run and NOT make it a miserable experience. When I was training, a group of us went to <a href="http://www.cyclingdoubleheader.com/wp-content/uploads/2009/03/mountains-of-misery-century-elevation-profile-790x2041.jpg"><span class="Apple-style-span" style="color:#000000;">Mountains of Misery</span></a>. The course is insanity and I <i>only</i> did 62 miles of this ride but it totally taught me a valuable lesson about climbing and helped me mentally when tackling the logistics of Lake Placid.</div><div>
<br /></div><div>The bike course is two loops and when going into it I was prepared to go slow and suffer a little. Other than normal aches and pains, I felt the first loop went well and wanted to get the second loop over with. I started to feel a little tired during the second loop and the mental monster had to be talked out of my head. I remember a IM veteran saying to me earlier in the week, "you're gonna love to get rid of that bike at the end of the 112...." <b><i>ELATED</i></b>! Love my Red Rover Fuji but I was ready to throw that bike to anyone that would take it.</div><div>
<br /></div><div><b><u>Time-8:13:29</u></b></div><div style="text-align: center;">
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<br /></div><div style="text-align: center;"><span class="Apple-style-span" style="color: rgb(0, 0, 238); -webkit-text-decorations-in-effect: underline; "><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwW9EWA2wGkqsczWbSvsVGjHzCbCgEl9Y63gbRsqALAlRG3Y659oXYf86Fjbnbke5Pwbf0suGwViqeSo5D9NjTM-2GH6Dsn1113fKcAmBRDzFrE7dX4ylNdUAXk5tu0Rf5q1KFe9RV-cI/s320/Scan+112200003.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5639297139907982434" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 227px; height: 320px; " /></span></div><div style="text-align: center;">__________</div><div style="text-align: center;">
<br /></div><div style="text-align: left;"><u>The Run-26.2 miles</u></div><div style="text-align: left;">
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<br /></div><div style="text-align: left;"><b><u><span class="Apple-style-span" style="font-weight: normal; color: rgb(0, 0, 238); "><img src="http://travlete.com/wp-content/uploads/2011/07/284934_2090225529422_1058743819_32402897_6169533_n-e1311815828131.jpg" border="0" alt="" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 525px; height: 349px; " /></span></u></b></div><div style="text-align: left;"><b><u><span class="Apple-style-span" style="font-weight: normal;">
<br /></span></u></b></div><div style="text-align: left;">-The run consists of two loops and when I got off that bike and transitioned in the run (3:37), my game plan was to run at a comfortable pace and walk the aid stations. I was so relieved to get off that bike that the 26.2 miles seemed like a welcome relief. I started out slow and felt really good, I even talked and cheered people on at the first loop of the marathon. When I hit the 13.1 mark my body started to feel like I was coming down with the flu. I felt achy from my neck to my feet, my stomach felt fine but every part of my body started feeling like I was coming down with a serious infection. I started to not feel my feet anymore and started walking more and more and more......I started to walk the hills <i><b>and</b></i> the aid stations, when I start back into town on the second loop I knew my IRONMAN journey was about to be over.......</div><div style="text-align: left;">
<br /></div><div style="text-align: center;">Remember when......</div><div style="text-align: center;">
<br /></div><div style="text-align: center;">~You couldn't wait to wake up on Christmas morning...</div><div style="text-align: center;">~You actually caught the icecream man when you thought there was no chance...</div><div style="text-align: center;">~The boy that you liked in school actually smiled back...</div><div style="text-align: center;">~You climbed the highest tree when no other girl in the neighborhood could...</div><div style="text-align: center;">~Picking the cutest puppy in the litter..</div><div style="text-align: center;">~Getting THAT bike on your birthday you begged for for 6 months..</div><div style="text-align: center;">~Giving birth to your children..</div><div style="text-align: center;">
<br /></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:x-large;">Yeah, it felt like that!</span></div><div style="text-align: center;">
<br /></div><div style="text-align: center;"><span class="Apple-style-span" style="color: rgb(0, 0, 238); -webkit-text-decorations-in-effect: underline; "><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbsPLZpMpknC3VfsZLgtDRlJbeNF81VEg6n8Lto7uHRNEj2L1Y_PvI1nqPKk3GLft2rMTDmEDUJhHuG2XSnMeXw9QuELuTXIXKNxkc9kolo1vvnkbirneyTX7rBPruW9wBCkk-zauY6Ns/s400/Scan+112200002.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5639300726307410818" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 360px; height: 400px; " /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="color:#0000EE;">
<br /></span></div><div style="text-align: center;"><b><u>Run Time -5:17:36</u></b></div><div style="text-align: center;">
<br /></div><div style="text-align: center;">
<br /></div><div style="text-align: center;"><span class="Apple-style-span" style="color: rgb(0, 0, 238); -webkit-text-decorations-in-effect: underline; "><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtchRwcv5o33x1iegvGp3ELmOywhMUT4BSYhIyGeLxtkZnKSegqmGiXNgn2xhSRi8E9MIpPfNx_UUjBx-HfNLBIHINYJyKQHQch6xeD5GTpnkxlZosl7k8ZjdSlbWCkWyyvgjnE_-1Xik/s320/Scan+112200001.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5639301654449807746" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 320px; height: 68px; " /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: underline; ">
<br /></span></div><div style="text-align: center;"><b><u>Thanks to the following people</u></b></div><div style="text-align: center;"><b>
<br /></b></div><div style="text-align: center;"><ul><li style="text-align: left;"><b>My Children-Emily and Jay</b></li></ul><b><div style="text-align: left;"><span class="Apple-tab-span" style="white-space:pre"><span class="Apple-style-span" style="font-weight: normal;"> </span></span><span class="Apple-style-span" style="font-weight: normal;">Long training days....nights. Thank you for being patient when Mom had to "go for a run," "I have a long bike ride," or "I need to swim this morning." Seriously, my children were a rock solid support system for me. I appreciate their love, support, and patience with their IronMom. Thanks to Jaybird for riding behind me on all those long runs, I loved looking over and seeing your smiling face or hearing you say, "Mom drink!"</span></div></b></div><div style="text-align: center;">
<br /></div><div style="text-align: left;"><ul><li><b>Keith Alston</b></li></ul><span class="Apple-tab-span" style="white-space:pre"> </span>I didn't start out my journey with a training partner but slowly acclimated myself to training with a partner. I found the best! Swimming, Running, Biking. Thank you for leading me in the direction of <a href="http://www.redhammerracing.com/"><span class="Apple-style-span" style="color:#000000;">Red Hammer Racing</span></a> and <a href="http://www.strokefocusswimming.com/"><span class="Apple-style-span" style="color:#000000;">Stroke Focus</span></a>. Thank you for standing by my side and pushing me when I was lacking and encouraging me when I felt I didn't know if I had enough....your support means the world to me.</div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" font-weight: normal;font-size:16px;">
<br /></span></span></b></span></div><div style="text-align: left;"><ul><li><span class="Apple-style-span" style="font-size:large;"><b><a href="http://www.strokefocusswimming.com/"><span class="Apple-style-span" style="color:#000000;">Stroke Focus Swimming</span></a></b></span></li></ul><span class="Apple-style-span" style="font-size:large;"><span class="Apple-tab-span" style="white-space:pre"> </span>1:25:38....nuff said...</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:large;">
<br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:large;">
<br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style=" ;font-size:16px;"><div style="text-align: left; "><ul><li><b><a href="http://www.redhammerracing.com/"><span class="Apple-style-span" style="color:#000000;">Red Hammer Racing</span></a></b></li></ul></div><div style="text-align: center; "><span class="Apple-style-span"><b><span class="Apple-style-span" style="font-size:x-large;">WE did it Coach!</span></b></span></div><div style="text-align: center; "><span class="Apple-style-span" style="font-size:large;"><b>
<br /></b></span></div><div style="text-align: center; "><span class="Apple-style-span"><b><span class="Apple-style-span" style="font-size:large;">__________</span></b></span></div><div style="text-align: center; "><span class="Apple-style-span"><b><span class="Apple-style-span" style="font-size:large;">
<br /></span></b></span></div><div style="text-align: left;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-size:large;">All my dear friends, family, and clients....thanks for putting up with me this long year! I appreciate all your comments, hugs, and words of encouragement.</span></span></div><div style="text-align: left;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-size:large;">
<br /></span></span></div><div style="text-align: left;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-size:large;">Here is the sappy video link:</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="color:#0000EE;"><span class="Apple-style-span" style="color: rgb(0, 0, 0); "><span class="Apple-style-span" style=" ;font-size:large;">
<br /></span></span></span></div></span></span></div><div style="text-align: left;"><b><a href="http://www.youtube.com/user/ShannigansT?blend=1&ob=5#p/u">http://www.youtube.com/user/ShannigansT?blend=1&ob=5#p/u</a></b></div><div>
<br /></div><div>
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<br /></div>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com19tag:blogger.com,1999:blog-8566689948017282782.post-43199326696113988022011-07-13T07:26:00.009-04:002011-07-13T17:21:21.042-04:00Vacations<div style="text-align: center;"><br /></div><a href="http://www.barelyhangingon.com/wp-content/uploads/thumb-fat-bikini.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"></a><a href="http://www.swimsales.com/images/CA-Womens-Swimwear/Christian-Audigier-Womens-Bikini-002.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 443px; height: 640px;" src="http://www.swimsales.com/images/CA-Womens-Swimwear/Christian-Audigier-Womens-Bikini-002.jpg" border="0" alt="" /></a><br /><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman';"><b><span class="Apple-style-span" style="color:#330000;"><u><span class="Apple-style-span" style="font-size:x-large;">Now that I have your attention!</span></u></span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman';"><b><span class="Apple-style-span" style="font-size:large;"><br /></span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman';"><b><span class="Apple-style-span" style="font-size:large;"><br /></span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman';"><b><span class="Apple-style-span" style=" font-weight: normal; font-family:Georgia, serif;"><span class="Apple-style-span" style="font-size:large;">So you've worked hard with your trainer for over 6 months to get into that hot little swim suit for your vacation to the islands. You've spent countless hours sweating, eating clean, and lifting heavy weights. You've also made tremendous gains in your health and overall well being. Now you can relax and feel a sense of accomplishment when you lay by the pool or frolic in the ocean.</span></span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman';"><b><span class="Apple-style-span" style=" font-weight: normal; font-family:Georgia, serif;"><span class="Apple-style-span" style="font-size:large;"><br /></span></span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;">Hmmmmmmmm....</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;">Why in the HELL are you gonna blow it and stick tons of junk in your mouth?</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><br /></span></div><a href="http://www.almightydad.com/wp-content/uploads/2010/07/junkfood_01.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 600px; height: 443px;" src="http://www.almightydad.com/wp-content/uploads/2010/07/junkfood_01.jpg" border="0" alt="" /><br /></a><div><span class="Apple-style-span" style="font-size:large;">When you're on "vacation" that shouldn't give you permission to eat crap, sabotage all your efforts, and become the very person you wanted to change 6 months prior. You can vacation, enjoy crappy food, and still keep your waist line.</span></div><div><span class="Apple-style-span" style="font-size:large;"><br /></span></div><div><span class="Apple-style-span" style="font-size:large;"><br /></span></div><div><div style="text-align: center;"><u><span class="Apple-style-span" style="font-size:large;">Tips for Eating Clean on Vacation</span></u></div><div style="text-align: center;"><span class="Apple-style-span" style="color:#0000EE;"><u><span class="Apple-style-span" style="font-size:large;"><br /></span></u></span></div><div style="text-align: center;"><ul><li style="text-align: left;"><u><span class="Apple-style-span" style="color:#996633;"><span class="Apple-style-span" style="font-size:large;">Scenario #1</span></span></u><span class="Apple-style-span" style="color:#996633;"><span class="Apple-style-span" style="font-size:large;">- "My Parents live in the country and fry everything."</span></span></li></ul><span class="Apple-style-span" style="font-size:large;">When staying with someone else, take your clean eating staples with you. You can also visit the grocery store and introduce your family to a healthier way to live and cook.</span></div><div style="text-align: center;"><span class="Apple-style-span" style="color:#0000EE;"><span class="Apple-style-span" style="font-size:large;"><br /></span></span></div><div style="text-align: center;"><ul><li><span class="Apple-style-span" style=" color: rgb(153, 102, 51); "><span class="Apple-style-span" style="font-size:large;">Scenario #2-"My Husband and I are going on a cruise where all they have is "all you can" buffets."</span></span></li></ul></div><div style="text-align: left;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-size:large;">Every buffet serves a salad bar, fruit section, and most have healthy lean proteins. Indulge, just don't bust your belt buckle or pop your dress button. For example, eat healthy for breakfast, lunch, and at dinner enjoy </span><i><span class="Apple-style-span" style="font-size:large;">some</span></i><span class="Apple-style-span" style="font-size:large;"> of the worlds delights. Then go hit the dance floor! </span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="color:#0000EE;"><span class="Apple-style-span" style="font-size:large;"><br /></span></span></div><div style="text-align: left;"><ul><li><span class="Apple-style-span" style="color:#996633;"><span class="Apple-style-span" style="font-size:large;">Scenario #3-"I'm on vacation, I'm gonna eat what I want, I earned it, I deserve it!"</span></span></li></ul><span class="Apple-style-span"><span class="Apple-style-span" style="font-size:large;">True! Just make sure you aren't using and abusing food the way you did before you took steps to gain a healthy life. When you </span><i><span class="Apple-style-span" style="font-size:large;">use </span></i><span class="Apple-style-span" style="font-size:large;">food as a reward you are setting yourself up for a hamster wheel of lose weight/gain </span></span><span class="Apple-style-span"><span class="Apple-style-span" style="font-size:large;">weight vicious cycles.</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style=" color: rgb(0, 0, 238); "><span class="Apple-style-span" style="font-size:large;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style=" color: rgb(0, 0, 238); "><span class="Apple-style-span" style="font-size:large;">___________________</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style=" color: rgb(0, 0, 238); "><span class="Apple-style-span" style="font-size:large;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-size:large;">When we go on vacation or step out of our day to day safe routines it can be tricky to stay eating healthy and clean. When we are tempted with the delectable treats of this life, its OK to satisfy our cravings but just remember that it shouldn't be at every meal or at every thing you do. Nothing feels worse than coming home to a big bloated tummy and 3 or more extra pounds staring in your face.</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="color:#0000EE;"><u><span class="Apple-style-span" style="color:#996633;"><span class="Apple-style-span" style="font-size:large;"><br /></span></span></u></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color:#0000EE;"><u><br /></u></span></div><div><a href="http://www.almightydad.com/wp-content/uploads/2010/07/junkfood_01.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"></a><br /><div style="text-align: center;"><span class="Apple-style-span" style="color: rgb(0, 0, 238); -webkit-text-decorations-in-effect: underline; "><img src="http://www.barelyhangingon.com/wp-content/uploads/thumb-fat-bikini.jpg" border="0" alt="" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 344px; height: 450px; " /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: rgb(0, 0, 238); -webkit-text-decorations-in-effect: underline; "><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: underline; ">Thoughts?</span></div><div><span class="Apple-style-span" style="color: rgb(0, 0, 238); -webkit-text-decorations-in-effect: underline; "><br /></span></div></div></div>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com5tag:blogger.com,1999:blog-8566689948017282782.post-63040566919874020592010-12-20T08:16:00.003-05:002010-12-20T08:48:00.308-05:00Family Christmas Get-Togethers<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/Spmqbs8YCW8?fs=1&hl=en_US"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/Spmqbs8YCW8?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><div><br /></div><div>I like to be discreet when telling people I'm doing <span class="blsp-spelling-error" id="SPELLING_ERROR_0">Ironman</span>, especially people who don't know anything about it because you get that crazy look from people. So my sister announces to a group of cousins and aunts, "My sister is doing <span class="blsp-spelling-error" id="SPELLING_ERROR_1">Ironman</span> next year!"</div><div><br /></div><div>Sister-"Shannon is doing <span class="blsp-spelling-error" id="SPELLING_ERROR_2">Ironman</span> next summer!!!" (she's 3 exclamation points excited)</div><div>Cousin 1-"I saw you mention something on <span class="blsp-spelling-error" id="SPELLING_ERROR_3">Facebook</span> about that." </div><div>Aunt-"What is <span class="blsp-spelling-error" id="SPELLING_ERROR_4">Ironman</span>?"</div><div>Me-"It's a triathlon I'm doing next summer."</div><div>Sister-"No Shannon, tell them about the race!" (I want to slap her at this point)</div><div>Cousin 1-"Don't you swim like 4 miles?"</div><div>Me-.....explaining the details of the race....</div><div><br /></div><div>Aunt-"Do you get paid for that?"</div><div>Cousin 1-"Oh My Gosh.....why?"</div><div>Aunt-"Do you have insurance?"</div><div>Cousin 2-"I guess you get to eat anything you want, huh?"</div><div>Aunt-"How is your Physical Therapy business going?" </div><div><br /></div><div>Which brings me back to my original thoughts...I don't share <span class="blsp-spelling-error" id="SPELLING_ERROR_5">Ironman</span> with people unless THEY ARE <span class="blsp-spelling-error" id="SPELLING_ERROR_6">Ironman</span> people. I only like to talk to people who are as crazy as me.</div><div><br /></div><div><object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/B03dFMG8nR4?fs=1&hl=en_US"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/B03dFMG8nR4?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></div>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com4tag:blogger.com,1999:blog-8566689948017282782.post-71588229818288754952010-11-28T08:13:00.005-05:002010-11-28T08:30:40.814-05:00I am<div style="text-align: center;"><!--StartFragment--> <p class="MsoNormal"><u><b><span class="Apple-style-span" style="font-size:large;">I am</span></b><o:p></o:p></u></p> <p class="MsoNormal">I am sick of conformity</p> <p class="MsoNormal">I am a child of God</p> <p class="MsoNormal">I am your best friend, but occasionally falter and will let you down</p> <p class="MsoNormal">I am Lil’ Kim, Ralph Waldo Emerson,<span style="mso-spacerun: yes"> </span>& Jack Lalanne on any given day</p> <p class="MsoNormal">I am confused</p> <p class="MsoNormal">I am swim, bike, run</p> <p class="MsoNormal">I am a fruit bowl, good for you, colorful, and you enjoy taking to parties</p> <p class="MsoNormal">I am scared of the dark</p> <p class="MsoNormal">I am a good mother in spite of myself</p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal">I like to make you laugh, even if it’s just an attempt</p> <p class="MsoNormal">I like a good quote that gives me goose bumps and places things in perspective</p> <p class="MsoNormal">I like to dance </p> <p class="MsoNormal">I like to see people reach their potential</p> <p class="MsoNormal">I like the smell of honeysuckle</p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal">I want to lie on your chest and hear you breathe</p> <p class="MsoNormal">I want you to be proud of me</p> <p class="MsoNormal">I want to see fresh flowers on my table when I come through my door</p> <p class="MsoNormal">I want to see them cross the stage with a college diploma</p> <p class="MsoNormal">I want to master living in the moment</p><p class="MsoNormal">________</p><p class="MsoNormal"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-size:medium;">In the spirit of gaining perspective, waiting patiently, and getting healthy, I decided to start writing poetry and journaling my thoughts and feelings. I came across </span><a href="http://www.justeffing.com/blog/"><span class="Apple-style-span" style="font-size:medium;">Julie Gray's blog</span></a><span class="Apple-style-span" style="font-size:medium;"> about writing and found her </span><a href="http://www.justeffing.com/2010/11/01/i-am-writing-challenge/"><span class="Apple-style-span" style="font-size:medium;">I am writing challenge</span></a><span class="Apple-style-span" style="font-size:medium;">. I didn't enter the contest but still enjoyed reading the "I am" poems and decided it would be "</span></span><span class="Apple-style-span" style="-webkit-text-size-adjust: none; "><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-size:medium;">life-affirming and uplifting for YOU."</span></span></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style="-webkit-text-size-adjust: none; "><span class="Apple-style-span" style="font-size:medium;">If you are going through a transition in your life start writing about it, even if you are the only one reading it.</span></span></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style=" -webkit-text-size-adjust: none;font-size:medium;">_______</span></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style="-webkit-text-size-adjust: none; "><span class="Apple-style-span" style=" -webkit-text-size-adjust: auto; border-collapse: collapse; color: rgb(51, 0, 0); font-family:georgia, 'bookman old style', 'palatino linotype', 'book antiqua', palatino, 'trebuchet ms', helvetica, garamond, sans-serif, arial, verdana, 'avante garde', 'century gothic', 'comic sans ms', times, 'times new roman', serif;"><span class="Apple-style-span" style="font-size:large;">With the past, I have nothing to do; nor with the future. I live now. </span></span></span></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style="-webkit-text-size-adjust: none; "><span class="Apple-style-span" style=" -webkit-text-size-adjust: auto; border-collapse: collapse; color: rgb(51, 0, 0); font-family:georgia, 'bookman old style', 'palatino linotype', 'book antiqua', palatino, 'trebuchet ms', helvetica, garamond, sans-serif, arial, verdana, 'avante garde', 'century gothic', 'comic sans ms', times, 'times new roman', serif;"><span class="Apple-style-span" style="font-size:large;">~Ralph Waldo Emerson~<span class="Apple-style-span" style="border-collapse: separate; color: rgb(0, 0, 0); font-family:Georgia, serif;font-size:16px;"> </span></span></span></span></span></p> <!--EndFragment--> </div>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com5tag:blogger.com,1999:blog-8566689948017282782.post-69874937798097751862010-11-13T12:42:00.001-05:002010-11-13T12:47:03.049-05:00Morning Glory Muffins<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://www.betsysbakedgoods.com/images/goodies/morning_glory_muffins_330x274.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 330px; height: 274px;" src="http://www.betsysbakedgoods.com/images/goodies/morning_glory_muffins_330x274.jpg" border="0" alt="" /><br /></a><div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:x-large;">Delicious!</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;">The beautiful Jenn S. with her gorgeous locks of hair and snappy wit brought these in before our session on Friday night. These little muffins rank high on "clean eating foods that actually taste good and not like Plaster of Paris."</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="text-decoration: underline;">Dry Ingredients</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#339999;">-3/4 cup Whole Wheat Flour</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#339999;">-3/4 cup Oat Bran Cereal</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#339999;">-1/2 tsp. baking soda</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#339999;">-1 tsp. Pumpkin Pie Spice </span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#339999;">-1/2 cup </span><a href="http://en.wikipedia.org/wiki/Sucanat"><span class="Apple-style-span" style="color:#339999;">Sucanat</span></a><span class="Apple-style-span" style="color:#339999;"> (try it....please)</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#339999;">-1/2 tsp. sea salt</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color:#330000;"><span class="Apple-style-span" style="font-size:large;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="text-decoration: underline;">Wet Ingredients</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#339999;">-1 mashed banana</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#339999;">-1/2 cup plain </span><a href="http://www.kefir.net/"><span class="Apple-style-span" style="color:#339999;">kefir</span></a></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#339999;">-1 whole egg + 1 egg white (well beaten)</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#339999;">-2 Tbsp. unsweetened applesauce</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#339999;">-1 tsp. vanilla extract</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#339999;">-1 carrot peeled and grated</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#339999;">-1/2 cup chopped, pitted dates</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#339999;">-1/2 chopped walnuts</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color:#330000;"><span class="Apple-style-span" style="font-size:large;"><br /></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#339999;">1. Preheat Oven 425</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#339999;">2. Combine all dry ingredients in a bowl-Mix well</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#339999;">3. Combine al wet ingredients in a bowl-Mix well</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#339999;">4. Pour wet ingredients into dry and mix until combined. Do not over mix or your muffins will come out flat and rubbery.</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#339999;">5. Spoon batter into muffin cups until 3/4 full. Bake for 15-20 minutes. Remove and let cool. Enjoy.</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="color:#330000;"><span class="Apple-style-span" style="font-size:large;"><br /></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="text-decoration: underline;">The Most Important Part:</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="color:#330000;"><span class="Apple-style-span" style="font-size:large;">Calories-187</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="color:#330000;"><span class="Apple-style-span" style="font-size:large;">Protein-7g</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="color:#330000;"><span class="Apple-style-span" style="font-size:large;">Carbs-36g</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="color:#330000;"><span class="Apple-style-span" style="font-size:large;">Fat-5g</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="color:#330000;"><span class="Apple-style-span" style="font-size:large;"><br /></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="color:#330000;"><span class="Apple-style-span" style="font-size:large;"><a href="http://www.amazon.com/Tosca-Renos-Eat-Clean-Cookbook/dp/1552100685">*Tosca Reno's Eat Clean Cookbook</a></span></span></div></div>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com1tag:blogger.com,1999:blog-8566689948017282782.post-27487900000727607602010-11-07T07:11:00.004-05:002010-11-07T07:14:56.323-05:00Berry Blast!<div><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://www.actionebook.com/images/mixed_berry_smoothie.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 283px; height: 424px;" src="http://www.actionebook.com/images/mixed_berry_smoothie.jpg" border="0" alt="" /><br /></a><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;">After a hard workout with me try this muscle repairing smoothie!</span></div><div style="text-align: center;"><span class="Apple-style-span" style="color:#663333;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="text-decoration: underline;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#663333;">"Berry Blast"</span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#663333;"><br /></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#663333;">>1/4 Cup fat-free plain Greek Yogurt</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#663333;">>1 Cup Water</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#663333;">>1 Cup Frozen Organic Mixed Berries</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#663333;">>1 Scoop Whey Protein</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#663333;">>1 Tbsp. flaxseeds</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#663333;">>1 Tbsp. honey</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#663333;">>ice</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="color:#551A8B;"><span class="Apple-style-span" style=""><span class="Apple-style-span" style="color:#660000;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#663333;">(ADD one small hand full Spinach, can't taste it I promise!)</span></span><br /></span></span></span><br /></div><div style="text-align: left;">Calories-284</div><div style="text-align: left;">Protein-29g</div><div style="text-align: left;">Carbohydrates-33g</div><div style="text-align: left;">Fat-4g</div><div style="text-align: left;"><br /></div>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com2tag:blogger.com,1999:blog-8566689948017282782.post-78192468903297878802010-10-31T15:09:00.000-04:002010-10-31T15:09:58.626-04:00Let's Fight The Battle.....Finally!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://www.markjoyner.name/logs/images/monkeyonmyback_ext.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 430px; height: 394px;" src="http://www.markjoyner.name/logs/images/monkeyonmyback_ext.jpg" border="0" alt="" /><br /></a><div style="text-align: center;"><span class="Apple-style-span" style="color:#551A8B;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color:#551A8B;"><span class="Apple-style-span" style="text-decoration: underline;"> </span><!--StartFragment--><span class="Apple-style-span" style="text-decoration: underline;"> </span><p class="MsoNormal" align="center" style="text-align: center; "><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size: large;">Food!<span class="Apple-style-span" style="font-size: 16px; "> </span></span></span></p> <p class="MsoNormal" align="center" style="text-align: center; "><span class="Apple-style-span" style="color:#000000;">Why do we make it a battle of control?</span></p> <p class="MsoNormal" align="center" style="text-align: center; "><o:p><span class="Apple-style-span" style="color:#000000;"> </span></o:p></p> <p class="MsoNormal"><span class="Apple-style-span" style="color:#000000;">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 <b>80% done</b> in the kitchen and <b>20% done</b> on the gym room floor.</span></p> <p class="MsoNormal"><o:p><span class="Apple-style-span" style="color:#000000;"> </span></o:p></p> <p class="MsoListParagraphCxSpFirst" style="text-indent: -0.25in; "><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size: large;"><b>1.)</b></span></span><span style="font:7.0pt "Times New Roman""><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size: large;"><b> </b></span></span></span><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size: large;"><b>Find out how many calories you need to consume everyday.<span class="Apple-style-span" style="font-size: 16px; font-weight: normal; "> </span></b></span></span></p> <p class="MsoListParagraphCxSpLast"><span class="Apple-style-span" style="color:#000000;">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.</span></p><p class="MsoListParagraphCxSpLast"><span class="Apple-style-span" style="color: rgb(0, 0, 0); "><span class="Apple-style-span" style="color: rgb(85, 26, 139); "><a href="http://www.thedailyplate.com/">http://www.thedailyplate.com/</a></span><a href="http://www.thedailyplate.com/"> </a></span></p><p class="MsoListParagraphCxSpLast"><span class="Apple-style-span" style="color:#000000;"><br /></span></p> <p class="MsoListParagraphCxSpFirst" style="text-indent: -0.25in; "><span class="Apple-style-span" style="color:#000000;"><b><span class="Apple-style-span" style="font-size: large;">2.)</span></b></span><span style="font:7.0pt "Times New Roman""><span class="Apple-style-span" style="color:#000000;"><b><span class="Apple-style-span" style="font-size: large;"> </span></b></span></span><span class="Apple-style-span" style="color:#000000;"><b><span class="Apple-style-span" style="font-size: large;">Eating the right foods.<span class="Apple-style-span" style="font-size: 16px; font-weight: normal; "> </span></span></b></span></p> <p class="MsoNormal" style="margin-left: 0.5in; "><span class="Apple-style-span" style="color:#000000;">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.</span></p> <p class="MsoNormal"><o:p><span class="Apple-style-span" style="color:#000000;"> </span></o:p></p> <p class="MsoListParagraph" style="text-indent: -0.25in; "><span class="Apple-style-span" style="color:#000000;"><b><span class="Apple-style-span" style="font-size: large;">3.)</span></b></span><span style="font:7.0pt "Times New Roman""><span class="Apple-style-span" style="color:#000000;"><b><span class="Apple-style-span" style="font-size: large;"> </span></b></span></span><span class="Apple-style-span" style="color:#000000;"><b><span class="Apple-style-span" style="font-size: large;">Eating 5-6 mini meals a day.<span class="Apple-style-span" style="font-size: 16px; font-weight: normal; "> </span></span></b></span></p> <p class="MsoNormal" style="margin-left: 0.5in; "><span class="Apple-style-span" style="color:#000000;">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. <b>You have to eat to lose weight. </b>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.</span></p> <p class="MsoNormal"><o:p><span class="Apple-style-span" style="color:#000000;"> </span></o:p></p> <p class="MsoListParagraph" style="text-indent: -0.25in; "><span class="Apple-style-span" style="color:#000000;"><b><span class="Apple-style-span" style="font-size: large;">4.)</span></b></span><span style="font:7.0pt "Times New Roman""><span class="Apple-style-span" style="color:#000000;"><b><span class="Apple-style-span" style="font-size: large;"> </span></b></span></span><span class="Apple-style-span" style="color:#000000;"><b><span class="Apple-style-span" style="font-size: large;">Don’t deny yourself!<span class="Apple-style-span" style="font-size: 16px; font-weight: normal; "> </span></span></b></span></p> <p class="MsoNormal" style="margin-left: 0.5in; "><span class="Apple-style-span" style="color:#000000;">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.</span></p> <p class="MsoNormal" style="margin-left: 0.5in; "><o:p><span class="Apple-style-span" style="color:#000000;"> </span></o:p></p> <p class="MsoListParagraph" style="text-indent: -0.25in; "><span class="Apple-style-span" style="color:#000000;"><b><span class="Apple-style-span" style="font-size: large;">5.)</span></b></span><span style="font:7.0pt "Times New Roman""><span class="Apple-style-span" style="color:#000000;"><b><span class="Apple-style-span" style="font-size: large;"> </span></b></span></span><span class="Apple-style-span" style="color:#000000;"><b><span class="Apple-style-span" style="font-size: large;">Drink Lots of Water. </span></b></span></p> <p class="MsoNormal" align="center" style="text-align: center; "><span style="mso-bidi-font-size: 16.0pt;font-family:Arial;mso-bidi-font-family:Arial"><span class="Apple-style-span" style="color:#000000;">“The Most Powerful Healing Substance Known To Man”</span></span></p> <p class="MsoListParagraph"><span class="Apple-style-span" style="text-decoration: none;"><span class="Apple-style-span" style="color:#000000;"><a href="http://healthrecipes.com/drinking_water.htm">http://healthrecipes.com/drinking_water.htm</a></span></span></p><p class="MsoListParagraph"><span class="Apple-style-span" style="color:#000000;"><br /></span></p><p class="MsoListParagraph" style="text-align: left;"><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="text-decoration: underline;">Great Resources:</span></span></p><p class="MsoListParagraph" style="text-align: left;"><span class="Apple-style-span" style="color:#000000;"><a href="http://www.eatcleandiet.com/">The Eat Clean Diet</a></span></p><p class="MsoListParagraph" style="text-align: left;"><span class="Apple-style-span" style="color:#000000;"><a href="http://www.cleaneatingmag.com/minisite/ce_index.htm">Clean Eating Magazine</a></span></p><p class="MsoListParagraph" style="text-align: left;"><span class="Apple-style-span" style="color:#000000;"><a href="http://www.oxygenmag.com/">Oxygen Magazine</a></span></p><p class="MsoListParagraph" style="text-align: center;"><span class="Apple-style-span" style="color:#000000;">________________________</span></p><p class="MsoNormal" style="text-align: center;"><span class="Apple-style-span" style="color:#000000;">If you are frustrated, be encouraged. If you follow these tips you <b>will</b> see results. You have to be patient, sacrifice, and understand that it takes time to undo bad habits. </span></p><p class="MsoNormal" style="text-align: center;"><span class="Apple-style-span" style="color:#000000;">I've been there and I'm here for you!</span></p><span class="Apple-style-span" style="text-decoration: underline;"> </span><!--EndFragment--><span class="Apple-style-span" style="text-decoration: underline;"> </span><span class="Apple-style-span" style="text-decoration: underline;"> </span></span></div>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com3tag:blogger.com,1999:blog-8566689948017282782.post-31642527658601781622010-10-09T14:55:00.000-04:002010-10-09T14:56:07.610-04:00The Tinman<div style="text-align: center;"><span class="Apple-style-span" style="color:#551A8B;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></span></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://www2.cityofarkadelphia.com:8080/CityOfArkadelphia/Members/matt/tin-man.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 430px; height: 450px;" src="http://www2.cityofarkadelphia.com:8080/CityOfArkadelphia/Members/matt/tin-man.jpg" border="0" alt="" /></a><br /><div><span class="Apple-style-span" style="font-size:large;">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.....</span></div><div><span class="Apple-style-span" style="font-size:large;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;">__________________</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><br /></span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://farm5.static.flickr.com/4139/4827647523_d209a68966.jpg"><img src="http://farm5.static.flickr.com/4139/4827647523_d209a68966.jpg" border="0" alt="" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 500px; height: 375px; " /></a></div><div style="text-align: center;"><br /></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size: large;">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.</span></div><div style="text-align: left;"><br /></div><div style="text-align: center;">______________________</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b><span class="Apple-style-span" style="text-decoration: underline;"><span class="Apple-style-span" style="font-size: x-large;">Ask the Trainer-Question of the Week!</span></span></b></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-large; text-decoration: underline;"><b><br /></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large; text-decoration: underline;"><b><br /></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large; ">How many calories did I burn if I had 20 minutes of intense sex?</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large; text-decoration: underline;"><b><br /></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large; text-decoration: underline;"><b><br /></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large; text-decoration: underline;"><b>_________________</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large; text-decoration: underline;"><b><br /></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large; text-decoration: underline;"><b><br /></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-large;"><a href="http://live.ironmanlive.com/Event/Ford_Ironman_World_Championship/worldchampionship">Kona</a></span><span class="Apple-style-span" style="font-size: large; "><a href="http://live.ironmanlive.com/Event/Ford_Ironman_World_Championship/worldchampionship"> </a><span class="Apple-style-span" style="font-family: Helvetica, Arial, sans-serif; font-size: 35px; color: rgb(39, 29, 23); line-height: 56px; "><a href="http://live.ironmanlive.com/Event/Ford_Ironman_World_Championship/worldchampionship">♥</a></span></span></div>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com5tag:blogger.com,1999:blog-8566689948017282782.post-83847493127475877962010-10-02T13:45:00.000-04:002010-10-02T13:48:42.351-04:00Trainingpalooza<div style="text-align: center;"><b><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#663300;">Coach:</span></span></b><span class="Apple-style-span" style="font-size:large;"> "How's the training going?"</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color:#000066;"><span class="Apple-style-span" style="font-size:large;">Ironman</span><span class="Apple-style-span" style="font-size:large;"> Wannabe:</span></span><span class="Apple-style-span" style="font-size:large;"> "My Legs constantly feel like they want a nap."</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><br /></span></div><div style="text-align: center;"><b><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#663300;">Coach:</span></span></b><span class="Apple-style-span" style="font-size:large;"> giggle "Yeah, that's how I want them to feel....you'll be doing </span><span class="Apple-style-span" style="font-size:large;">Ironman</span><span class="Apple-style-span" style="font-size:large;">."</span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: left;"><b><span class="Apple-style-span" style="text-decoration: underline;"><span class="Apple-style-span" style="font-size:large;">The Trainer Hired A Trainer</span></span></b></div><div style="text-align: left;"><span class="Apple-style-span" style="text-decoration: underline;"><b><br /></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">"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." </span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">~Denis </span><span class="Apple-style-span" style="font-size:medium;">Waitley</span><span class="Apple-style-span" style="font-size:medium;">~</span></div><div style="text-align: center;"><br /></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">After I signed up for </span><span class="Apple-style-span" style="font-size:medium;">Ironman</span><span class="Apple-style-span" style="font-size:medium;"> I kicked the idea around about hiring a </span><span class="Apple-style-span" style="font-size:medium;">Tri</span><span class="Apple-style-span" style="font-size:medium;">-Coach. At first I thought I would download an </span><span class="Apple-style-span" style="font-size:medium;">Ironman</span><span class="Apple-style-span" style="font-size:medium;"> program and muscle my way through. I have the drive, ambition, and discipline but felt apprehension about tackling the big dog </span><span class="Apple-style-span" style="font-size:medium;">IM</span><span class="Apple-style-span" style="font-size:medium;"> by myself. Finally after researching, talking to friends, and swallowing my pride I hired Denise from </span><a href="http://www.redhammerracing.com/"><span class="Apple-style-span" style="font-size:medium;">Red Hammer Racing</span></a><span class="Apple-style-span" style="font-size:medium;">. 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. </span></div><div style="text-align: left;"><span class="Apple-style-span" style=""><b style=""><span class="Apple-style-span" style="font-weight: normal;"><br /></span></b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="text-decoration: underline;"><b><span class="Apple-style-span" style="font-weight: normal; -webkit-text-decorations-in-effect: none; "><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYjv1XSy_st18JW9YMvyS9uCqTTw9YhKeQRypOAwzX-2F8OjZDnajtTuv1lldlvakb14Nk8wO5cBa0M8OaPxytI0qqCrFxWct7bUKKlMCUP5WGV6LCSS_AIfZ1vVfPl_MQVJ8DyP1HTwA/s1600/red-hammer-racing-enjoy-the-journey-77822396.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYjv1XSy_st18JW9YMvyS9uCqTTw9YhKeQRypOAwzX-2F8OjZDnajtTuv1lldlvakb14Nk8wO5cBa0M8OaPxytI0qqCrFxWct7bUKKlMCUP5WGV6LCSS_AIfZ1vVfPl_MQVJ8DyP1HTwA/s400/red-hammer-racing-enjoy-the-journey-77822396.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5523492880894861186" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 400px; height: 77px; " /></a></span></b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="text-decoration: underline;"><b><span class="Apple-style-span" style="font-size:large;">Training Partners</span></b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="text-decoration: underline;"><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; "><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkpxiklVSIGmeGk9MpTK4yktmb9X3eyaiCaGiZiRFUb1E6mTjTBoOs3riXDC4VQW-7xeehzr02VsJkuc5waQ_xsflhLq0WEaswT4yiAvmQPWccuj3mD5-SlflmV-X1dvZsHmUeJUCehLc/s1600/DSC_0174.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkpxiklVSIGmeGk9MpTK4yktmb9X3eyaiCaGiZiRFUb1E6mTjTBoOs3riXDC4VQW-7xeehzr02VsJkuc5waQ_xsflhLq0WEaswT4yiAvmQPWccuj3mD5-SlflmV-X1dvZsHmUeJUCehLc/s400/DSC_0174.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5523498662062845314" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 400px; height: 266px; " /></a></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">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.</span></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b><span class="Apple-style-span" style="text-decoration: underline;"><span class="Apple-style-span" style="font-size:large;">Training Fuel</span></span></b></div><div style="text-align: left;"><span class="Apple-style-span" style=" text-decoration: underline;font-size:large;"><b><br /></b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">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. </span><a href="http://www.nuun.com/"><span class="Apple-style-span" style="font-size:medium;">Nuun</span></a><span class="Apple-style-span" style="font-size:medium;">, </span><a href="http://guenergy.com/products/gu-recovery-brew/ingredients-benefits"><span class="Apple-style-span" style="font-size:medium;">GU Brew</span></a><span class="Apple-style-span" style="font-size:medium;">, </span><a href="http://www.detourbar.com/products.php?product=4"><span class="Apple-style-span" style="font-size:medium;">Detour Runner Bars</span></a><span class="Apple-style-span" style="font-size:medium;">, </span><a href="http://www.guenergy.com/products/gu-energy-gel"><span class="Apple-style-span" style="font-size:medium;">GU Energy Gel</span></a><span class="Apple-style-span" style="font-size:medium;">.......peanut butter </span><span class="Apple-style-span" style="font-size:medium;">sandwiches</span><span class="Apple-style-span" style="font-size:medium;"> and chocolate milk aren't gonna cut it....</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:large;"><b><span class="Apple-style-span" style="text-decoration: underline;">Bike Trainers</span></b></span></div><div style="text-align: left;"><span class="Apple-style-span" style=" text-decoration: underline;font-size:large;"><b><br /></b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">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.</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">I'm having a great time so far and enjoy the training process. Remind me of this next spring when I beg</span><span class="Apple-style-span" style="font-size:medium;">in hating life and I start fantasizing about pulling the beautiful red haired braids. ;)</span></div>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com11tag:blogger.com,1999:blog-8566689948017282782.post-66675232408816737092010-08-22T09:35:00.004-04:002010-08-22T09:57:42.561-04:00Clients Corner<div style="text-align: center;"><span class="Apple-style-span" style="text-decoration: underline;"><span class="Apple-style-span" style="font-size:large;">Who inspires you?</span></span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">My clients from all walks of life inspire me on a daily basis. My job, purpose, ministry is to inspire people to achieve their best health and fitness goals. I hope I instill in them a purpose to place their health at the top of the totem pole of life. When I meet with each individual, we share, laugh, cry, sweat, commiserate, tell dirty jokes, and inspire one another. I want to share what awesome athletes these people are to me. Once a month I'm gonna ask one of my training family members to share a little about themselves.</span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><span class="Apple-style-span" style="text-decoration: underline;"><span class="Apple-style-span" style="font-size:x-large;">Melinda</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color:#003300;"><span class="Apple-style-span" style=" text-decoration: underline;font-size:x-large;"><br /></span></span></div><div style="text-align: left;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-size:medium;">Occupation</span><span class="Apple-style-span" style="font-size:medium;">-</span><span class="Apple-style-span" style="color:#663300;"><span class="Apple-style-span" style="font-size:large;">Starbucks Manager, Mom, Wife, Friend</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></div><div style="text-align: left;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-size:medium;">Age</span><span class="Apple-style-span" style="font-size:medium;">-</span><span class="Apple-style-span" style="color:#663300;"><span class="Apple-style-span" style="font-size:medium;">34</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></div><div style="text-align: left;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-size:medium;">What is your favorite clean eating snack?</span><span class="Apple-style-span" style="font-size:medium;"> </span><span class="Apple-style-span" style="color:#663300;"><span class="Apple-style-span" style="font-size:large;">Snap Peas, I like the crunch.</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></div><div style="text-align: left;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-size:medium;">What is your favorite muscle group to train?</span><span class="Apple-style-span" style="font-size:medium;"> </span><span class="Apple-style-span" style="color:#663300;"><span class="Apple-style-span" style="font-size:large;">I normally enjoy working out legs, but now I 've been working upper body, I feel so strong and empowered!</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color:#003300;"><span class="Apple-style-span" style=" ;font-size:x-large;"><span class="Apple-style-span" style="color: rgb(42, 42, 42); -webkit-text-decorations-in-effect: none; font-family:Tahoma, Verdana, Arial, sans-serif;font-size:13px;"><p style="text-align: left; line-height: 17px; margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; "><span class="Apple-style-span" style="font-family:Georgia, serif;color:#000000;"><span class="Apple-style-span" style=" line-height: normal;"><span class="Apple-style-span" style="font-size:medium;">What are your fitness goals?</span><span class="Apple-style-span" style="font-size:medium;"> </span><span class="Apple-style-span" style="color:#663300;"><span class="Apple-style-span" style="font-size:large;">To loose another 25-30lbs, maybe do another triathlon.</span></span></span></span></p><p style="text-align: left; line-height: 17px; margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; "><span class="Apple-style-span" style="font-family:Georgia, serif;color:#000000;"><span class="Apple-style-span" style=" line-height: normal;"><span class="Apple-style-span" style="color:#663300;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color: rgb(0, 0, 0); font-size:-webkit-xxx-large;"><span class="Apple-style-span" style="font-size:medium;">What advice would you give someone who wanted to get in shape and obtain a more healthy life?</span><span class="Apple-style-span" style="font-size:medium;"> </span><span class="Apple-style-span" style="color:#663300;"><span class="Apple-style-span" style="font-size:large;">Invest in yourself. For me getting an awesome trainer (her words-not mine) forced me into a commitment to find time to take care of myself, plus a great way to burn off stress!</span></span></span></span></span></span></span></p><p style="text-align: left; line-height: 17px; margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; "><span class="Apple-style-span" style="font-family:Georgia, serif;color:#000000;"><span class="Apple-style-span" style=" line-height: normal;"><span class="Apple-style-span" style="font-size:medium;">Other than me, who else would like to be interviewed by?</span><span class="Apple-style-span" style="font-size:medium;"> </span><span class="Apple-style-span" style="color:#663300;"><span class="Apple-style-span" style="font-size:large;">Cookie Monster, I would like to know if he as any advice to staying away from the cookies!</span></span></span></span></p><p style="text-align: left; line-height: 17px; margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; "><span class="Apple-style-span" style="font-family:Georgia, serif;color:#000000;"><span class="Apple-style-span" style=" line-height: normal; "><span class="Apple-style-span" style="font-size:medium;">What is your greatest accomplishment?</span><span class="Apple-style-span" style="font-size:medium;"> </span><span class="Apple-style-span" style="color:#663300;"><span class="Apple-style-span" style="font-size:large;">Aside from giving birth to my son, finishing two Ironman races (regardless of my time).</span></span></span></span></p><p style="text-align: center;line-height: 17px; margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; "><span class="Apple-style-span" style="font-family:Georgia, serif;"><span class="Apple-style-span" style="line-height: normal; "><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;">In this video you catch Melinda doing 1:30 Planks, Upright Rows, Leg Press, & Hill Repeats.</span></span></span></span></p></span></span></span></div><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwJpWumXkoPHmAZJhfb5THOmIP6b4JWjJJKfOBw8I-V74wswcP1kQ3UcJ7wXmQXuIHIuiwgpXuVFrWOaH638w' class='b-hbp-video b-uploaded' frameborder='0'></iframe>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com6tag:blogger.com,1999:blog-8566689948017282782.post-29810563493778628052010-08-06T13:54:00.002-04:002010-08-06T13:55:30.749-04:00She's A Bad Mama Jama<span class="Apple-style-span" style=" white-space: pre-wrap; font-family:monospace, Helvetica, sans-serif;font-size:12px;"><object width="640" height="385"><param name="movie" value="http://www.youtube.com/v/xYkJG__qnBg&hl=en_US&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/xYkJG__qnBg&hl=en_US&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object></span>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com6tag:blogger.com,1999:blog-8566689948017282782.post-54594120464835643872010-07-30T14:17:00.024-04:002010-07-30T15:57:37.405-04:00Lake Placid Bound...<div style="text-align: center;"><span class="Apple-style-span" style="color:#0000EE;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></span></div><div><div style="text-align: center; "><span class="Apple-style-span" style="text-decoration: underline; "><span class="Apple-style-span" style="font-size:large;">Ironman Lake Placid 2010</span></span></div><div style="text-align: center; "><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: center; "><span class="Apple-style-span" style="font-size:medium;">So the beginning of my long awaited journey to conquer the monstrosity of</span><span class="Apple-style-span" style="font-size:medium;"> Ironman has arrived. I've experienced many challenges in my 11+ years at endurance events. Starting with the 5K, 8K, 10K, Half Marathon, Marathon, Sprint, International, Century, etc. This seems the natural progression for me to push my body to the limits and finally meet Ironman right dead in the eyes, right? I've been thinking about Ironman for many years and know what it's gonna take to complete it, putting it off has been a pretty good excuse until now. :)</span></div><div style="text-align: center; "><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: center; "><span class="Apple-style-span" style="font-size:medium;">Wanting to pseudo-guarantee my spot in the race next year I went up to volunteer. I had a pretty good gig, the VIP dinner on Friday night. No, it wasn't the "Tri-Stars" (which I was hoping to rub elbows with) but corporate sponsors, politicians, etc. All I had to do was check gold wrist bands, yes I was exhausted and standing in the rain but I wasn't complaining. Watching the athletes dinner was a great experience, everyone should attend this.</span></div><div style="text-align: center; "><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: center; "><span class="Apple-style-span" style="font-size:medium;">I stayed at Paul Smith's College which was 30 minutes away from Lake Placid. It was dirt cheap for a weekend to volunteer and watch the race but not recommended for an athlete. I felt like I was worlds away from the Lake Placid action.</span></div><div style="text-align: center; "><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: center; "><span class="Apple-style-span" style="font-size:medium;">I rode some of the back roads (HILLS) in the Paul Smith's, NY area. I wanted to wrap my head around what I was in store for. I bricked a 20 mile ride with a 3 mile run. The temps were in the 60's and not humid, perfect. These hills are gonna be hard to train for since I live in the flattest part of Virginia. I'm gonna have to journey out and make some weekend trips to hills around Virginia or North Carolina. My spin bike isn't gonna cut what your legs need to feel when mounting the hills of Lake Placid.</span></div><div style="text-align: center; "><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: center; "><span class="Apple-style-span" style="font-size:medium;">So many stories to share about the 4 days I was there, but I'll let the pictures do the talking.</span></div></div><div><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitGO93Cg2CI81-9DL1IdGQMgb5SfY8kx-tyt10CoJsIK05UN_ydeL3L0K00YunfwjUE4ha7mlqvZPXBThC4hO_cMGxtXCyxP7zj6uKsgrnXwTcB2zXGYKiQvLFbFiIKTpEdij-qEgvc2M/s1600/DSC_0001.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitGO93Cg2CI81-9DL1IdGQMgb5SfY8kx-tyt10CoJsIK05UN_ydeL3L0K00YunfwjUE4ha7mlqvZPXBThC4hO_cMGxtXCyxP7zj6uKsgrnXwTcB2zXGYKiQvLFbFiIKTpEdij-qEgvc2M/s400/DSC_0001.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5499779976356256786" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKnZESdSWzIOm1vOUZmAp8_35A7Mvf09SKYmcLUBqJx3grIlltzKOnay5htL1s7QdwcM7ncLXnBxmSXjTxG1dR_GEjvQmAf6JsO4XN8AUB1UamZRyyt3MjI-8kcKVDCZHu54YQN2plsyg/s1600/DSC_0004.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKnZESdSWzIOm1vOUZmAp8_35A7Mvf09SKYmcLUBqJx3grIlltzKOnay5htL1s7QdwcM7ncLXnBxmSXjTxG1dR_GEjvQmAf6JsO4XN8AUB1UamZRyyt3MjI-8kcKVDCZHu54YQN2plsyg/s400/DSC_0004.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5499779779285088802" /><br /></a><div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;">Mirror Lake</span></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOQh4c3xFZrermEH7Kid6b5HekPAHMEFaqCy3VYlshsyoYKwnolLTjvOa9id7JR29rW5H2gcLzW837FcESOtKdEe46-2JM6fxBvXj7coJ9hqvei0BZPnEjlpR_QlByPERciY2TN3QuKNc/s1600/DSC_0009.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOQh4c3xFZrermEH7Kid6b5HekPAHMEFaqCy3VYlshsyoYKwnolLTjvOa9id7JR29rW5H2gcLzW837FcESOtKdEe46-2JM6fxBvXj7coJ9hqvei0BZPnEjlpR_QlByPERciY2TN3QuKNc/s400/DSC_0009.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5499779611387033602" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0Ih3BeGstDRMTgj6Mj5g7jOK0V24WwkVwwU_xPdmY_hSS7IcSoUEtHyG39GnATml95HvoQHsehGcG-zizZ1RGIsdwK2ltPi4KXW0x1mpEBdKc4-nJar_c3ovbYMjdnuGKuKeSkpPbRDc/s1600/DSC_0011.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0Ih3BeGstDRMTgj6Mj5g7jOK0V24WwkVwwU_xPdmY_hSS7IcSoUEtHyG39GnATml95HvoQHsehGcG-zizZ1RGIsdwK2ltPi4KXW0x1mpEBdKc4-nJar_c3ovbYMjdnuGKuKeSkpPbRDc/s400/DSC_0011.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5499779450856970834" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX9uv0u8emc8G01drX0yzISTskek9l4JMbGKR2JKPZJDeVH5vdFkk76CXAyi19tWTmAd2q0QNIkpG00RhpfvIkToFQu_GMNh466OfYjpfB5oF45cM-2ApzQQWKdkVS9SiMD7RFx-imD38/s1600/DSC_0014.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX9uv0u8emc8G01drX0yzISTskek9l4JMbGKR2JKPZJDeVH5vdFkk76CXAyi19tWTmAd2q0QNIkpG00RhpfvIkToFQu_GMNh466OfYjpfB5oF45cM-2ApzQQWKdkVS9SiMD7RFx-imD38/s400/DSC_0014.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5499779062623368994" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmZiTwj7U58j-UW1dAYpR0F32Kwb5iWfQN4WkijTLfwhaou_EQ3JmSV96czwfGPyq_ST5d1PmE13hQZOMcgHvFYMUNmMDgGn1oUTdz34pgQka0TtDj6SMqxewTzcLxCJU2K2Ks36H4ZFM/s1600/DSC_0016.JPG"><img style="display:block; 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margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQbG8fFe_wGEe_VgLb3mL9eiviW4KH50BIEvIGTIDeetgYewPb7t45q_CtC9fzDE6aTOc6A8dWV3r1UZ5u29nknnNKqki5Bk2ZPpM-q_V3CtM5UEtT8ShgRmf7nrBU5jCLSURcVPtQDSI/s400/DSC_0025.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5499778469662071778" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicxEvrR23r5uXKx975C3Qwz_WsznTVpC20cg0jDfqD1sYGbOK9tFlGHxZnlH4Y-awSgzNHZouGf45FWBVRx2OxlQRDcQG-Qvn6iN72E7hxBmBnq7Vwu0eG_HOv7hs2dnOKt9TkrAkA0QM/s1600/DSC_0026.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicxEvrR23r5uXKx975C3Qwz_WsznTVpC20cg0jDfqD1sYGbOK9tFlGHxZnlH4Y-awSgzNHZouGf45FWBVRx2OxlQRDcQG-Qvn6iN72E7hxBmBnq7Vwu0eG_HOv7hs2dnOKt9TkrAkA0QM/s400/DSC_0026.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5499778354950110626" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ6Ilv1uqSM8PWP6sivAtg-baCGf6pXcl5YJAvZOBFM8400odwIbnnRWGeHEqPMYeuC8VMTe3Vl5Kk5DTVl17hcAQPttZNt14Zcb3aWjd1c7Rz5_33iNXGxRZ_D0qyho-U0u_O6IBlFnA/s1600/DSC_0029.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ6Ilv1uqSM8PWP6sivAtg-baCGf6pXcl5YJAvZOBFM8400odwIbnnRWGeHEqPMYeuC8VMTe3Vl5Kk5DTVl17hcAQPttZNt14Zcb3aWjd1c7Rz5_33iNXGxRZ_D0qyho-U0u_O6IBlFnA/s400/DSC_0029.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5499778205231652050" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQMjvk9C8FBC9pt9IodS_LpdI5p3BkrSu3UVE4jjozYAi1IvaRhGeMhUqusaDbb4-oayKcwkf4wwVhIsG6E7Q2kc_d6fp8Zm3SZO4pv1p3UIQeHP3QeNJvMv5X31rdqnJLIApRHFuidDA/s1600/DSC_0030.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQMjvk9C8FBC9pt9IodS_LpdI5p3BkrSu3UVE4jjozYAi1IvaRhGeMhUqusaDbb4-oayKcwkf4wwVhIsG6E7Q2kc_d6fp8Zm3SZO4pv1p3UIQeHP3QeNJvMv5X31rdqnJLIApRHFuidDA/s400/DSC_0030.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5499778083063252434" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-EdrO5Uv_0jYPtXJaksvFD-5s-ORYBETHUbtsmEdZ79yQOwTMZ6Cw3K43iqGqgsaDPUhmkj9Q9FsBXRJBUpRmfBkDs6xYbEipfbEhkWSXkWDlslXfa9EM0e9V7bJTQv5fFJLARPplOKQ/s1600/DSC_0031.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-EdrO5Uv_0jYPtXJaksvFD-5s-ORYBETHUbtsmEdZ79yQOwTMZ6Cw3K43iqGqgsaDPUhmkj9Q9FsBXRJBUpRmfBkDs6xYbEipfbEhkWSXkWDlslXfa9EM0e9V7bJTQv5fFJLARPplOKQ/s400/DSC_0031.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5499777964290708818" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL0XlbHHRqESO9NIMgz6-1KR2bCt0El1drIhk_gFpqQTjE00CTgIrJf-Yb7XWOcteg0YcI6NXKz7tG3FJHQf8aAeUEVa6e6k5UBZH_JKS7_SfxemcNTEADp17OKqvOa_-KOnqPoeFt-_Y/s1600/DSC_0033.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL0XlbHHRqESO9NIMgz6-1KR2bCt0El1drIhk_gFpqQTjE00CTgIrJf-Yb7XWOcteg0YcI6NXKz7tG3FJHQf8aAeUEVa6e6k5UBZH_JKS7_SfxemcNTEADp17OKqvOa_-KOnqPoeFt-_Y/s400/DSC_0033.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5499777840906317186" /><br /></a><div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;">Proud IronMom (LP Winner Ben Hoffman)</span></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivksbtrcu9ChCKE5Ut6AFLOee5iNUhcmpLFemju9DiKWImZx5dlqbV9s3zOeYpVJ1OnDjod8pDKvQ1gUT_5C6vsQWVlb7vUhwayvdFhyphenhyphenZUcHmO6mNLskesjWje1pB7onmUAj6RmINqUu8/s1600/DSC_0034.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivksbtrcu9ChCKE5Ut6AFLOee5iNUhcmpLFemju9DiKWImZx5dlqbV9s3zOeYpVJ1OnDjod8pDKvQ1gUT_5C6vsQWVlb7vUhwayvdFhyphenhyphenZUcHmO6mNLskesjWje1pB7onmUAj6RmINqUu8/s400/DSC_0034.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5499777652496307618" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGQsVkK-x249m1N9-h9Et9fwhzQBsvU2ZO-OBLOS56OEI2Gh0F95LIU4QqvcKFVHHgtN3qPvF2qTnfw7IEW585NJVP51q23Rn2_1a17DiIW_vmkrfhF6VSZ4dpQFmQsfcEH4m8LLW-re8/s1600/DSC_0055.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGQsVkK-x249m1N9-h9Et9fwhzQBsvU2ZO-OBLOS56OEI2Gh0F95LIU4QqvcKFVHHgtN3qPvF2qTnfw7IEW585NJVP51q23Rn2_1a17DiIW_vmkrfhF6VSZ4dpQFmQsfcEH4m8LLW-re8/s400/DSC_0055.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5499777208129062834" /><br /></a></div><div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;">Ben Hoffman 8:39:34</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><br /></span></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBIPBGlrfuH2xumugCPJaChg0QoNe0_Fk9Idn9vW5a9t-gl3Q8pplgbQ5NS1rO0T_uzxwauG8-Pj8WBqRDhGvYe670Gr2fElpk8DujtRSoVndIax7mAft-NC5e6jlu95eyC8xsMRwp-tg/s1600/DSC_0100.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBIPBGlrfuH2xumugCPJaChg0QoNe0_Fk9Idn9vW5a9t-gl3Q8pplgbQ5NS1rO0T_uzxwauG8-Pj8WBqRDhGvYe670Gr2fElpk8DujtRSoVndIax7mAft-NC5e6jlu95eyC8xsMRwp-tg/s400/DSC_0100.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5499776938060680002" /><br /></a></div><div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;">Amy Marsh 9:27:30</span></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUg-0cT7-cBXPIY7slbnowAo7BhxcqdCsGbZJxIQ0oWttCl0N_-BgqrUsAUI5m9ppg5TPucZouqGJvEL7QyEAC9gOcbsJ3iYDepEfK8sg_zFrmigsWCXNvO0MxuO6P7uPFyukdkj56r3c/s1600/DSC_0107.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUg-0cT7-cBXPIY7slbnowAo7BhxcqdCsGbZJxIQ0oWttCl0N_-BgqrUsAUI5m9ppg5TPucZouqGJvEL7QyEAC9gOcbsJ3iYDepEfK8sg_zFrmigsWCXNvO0MxuO6P7uPFyukdkj56r3c/s400/DSC_0107.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5499776589619684018" /></a><br /><div style="text-align: center;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">The race was amazing and I was so inspired. Into the wee hours of the night as it creeps closer and closer to midnight the crowds on the "grassy knoll" get bigger, louder, and the music and energy is intoxicating. I watched some athletes that were dragging themselves to the finish line, truly the best kind of athlete. They exhibit what the race is all about for me which is pushing past fatigue and exhaustion to find what runs in all of us weekend warriors. Isn't it the tenacity, determination, grit, and heart that helps us cross the finish line? I saw a lot of that laying on the streets leading up to Mike Riley saying, "You Are An Ironman."</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">Monday morning as I stood in the volunteer line for 4 hours, it was my turn to hand over my American Express and watch the lady sizzle $603.00 US Dollars on my green card. I think my butt cheeks squeezed up instantly when I heard the lady say, "you are a confirmed participant of the Ironman 2011 race next year." My very first thought was, "what the hell did I just sign up for?" </span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">Then I received this.....</span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF8D9TpI0JSzHJUb4ruesDWR15zLgHehUSsQkL1gxqGmAR14NnrOve1r2k4sTa3PUbNbTTx3Af3HfjOB_vQCFEdKw9y1O-UTTf_5Dw6xnLbJ3ry9cW2Xftn6-qKzMi2nwjstpOh8236BI/s1600/1.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF8D9TpI0JSzHJUb4ruesDWR15zLgHehUSsQkL1gxqGmAR14NnrOve1r2k4sTa3PUbNbTTx3Af3HfjOB_vQCFEdKw9y1O-UTTf_5Dw6xnLbJ3ry9cW2Xftn6-qKzMi2nwjstpOh8236BI/s400/1.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5499785577673362306" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 400px; height: 103px; " /></a></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;"><span style="line-height: 17px; color: rgb(0, 0, 0); "><span class="Apple-style-span" style="font-size:medium;">You are receiving this email because you are an on-site registrant for the </span></span><span style="line-height: 17px; color: rgb(0, 0, 0); "><span class="Apple-style-span" style="font-size:medium;">2011 Ford </span><span class="Apple-style-span" style="font-size:medium;">Ironman</span><span class="Apple-style-span" style="font-size:medium;"> Lake Placid</span></span><span style="line-height: 17px; color: rgb(0, 0, 0); "><span class="Apple-style-span" style="font-size:medium;"> event.</span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style=" line-height: 17px;font-size:13px;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style=" line-height: 17px;font-size:13px;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style=" line-height: 17px;"><span class="Apple-style-span" style=" line-height: normal; font-family:Georgia, serif;"><span class="Apple-style-span" style="font-size:large;">Now let's talk training.......</span></span></span></span></div></div></div>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com13tag:blogger.com,1999:blog-8566689948017282782.post-7683948920509237712010-04-21T08:44:00.003-04:002010-04-21T08:48:43.837-04:00Smile It's Hump Day!<div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">I was in the mood for Abs...</span></div><div><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://larrybrownsports.com/wp-content/uploads/2008/08/lolo-jones-track-4.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 383px; height: 367px;" src="http://larrybrownsports.com/wp-content/uploads/2008/08/lolo-jones-track-4.jpg" border="0" alt="" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://www.stayinthenews.com/content/uploads/2008/10/boris-kodjoe-abs.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 440px; height: 480px;" src="http://www.stayinthenews.com/content/uploads/2008/10/boris-kodjoe-abs.jpg" border="0" alt="" /><br /></a><div style="text-align: center;"><span class="Apple-style-span" style="color:#551A8B;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color:#551A8B;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></span><br /></div>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com12tag:blogger.com,1999:blog-8566689948017282782.post-8431294568485079602010-04-14T09:16:00.002-04:002010-04-14T09:16:53.025-04:00Smile It's Hump Day!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG-grpr2t1Af7Ry83XBdpUB2fCiu3KL-Fr0gA_WROcBHYTft_GCY9W1So-2Gi-nrCmYXM0MuKhOAwspKmZYADTVzVxDllVOkxnXY8Ex_RrdiOI6q-Y0_G5ZdLyOUoUlSzvisOTqtc7Nu8/s1600/fun34.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 370px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG-grpr2t1Af7Ry83XBdpUB2fCiu3KL-Fr0gA_WROcBHYTft_GCY9W1So-2Gi-nrCmYXM0MuKhOAwspKmZYADTVzVxDllVOkxnXY8Ex_RrdiOI6q-Y0_G5ZdLyOUoUlSzvisOTqtc7Nu8/s400/fun34.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5459981465263217442" /></a>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com8tag:blogger.com,1999:blog-8566689948017282782.post-20838195131973186292010-04-07T08:21:00.003-04:002010-04-07T08:23:25.650-04:00Smile It's Hump Day!<div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">I'm BACK.........</span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuAyZEB0PvtUH8WJNTK0_3pvWVZgrx92zNyfGTJhnp_cofw19mjTOJjlCb3aq4c5IY6gcbIi7GsXKU06WFwxKoVPZ45kP7grvLyOF66F5I1qVs6NLW6W42_4lE4c737HSTFQSOUNo2iqs/s1600/burnt_to_a_crisp.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 347px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuAyZEB0PvtUH8WJNTK0_3pvWVZgrx92zNyfGTJhnp_cofw19mjTOJjlCb3aq4c5IY6gcbIi7GsXKU06WFwxKoVPZ45kP7grvLyOF66F5I1qVs6NLW6W42_4lE4c737HSTFQSOUNo2iqs/s400/burnt_to_a_crisp.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5457369753173369954" /><br /></a><div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">Why the HELL is this white boy smiling?</span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div></div>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com13tag:blogger.com,1999:blog-8566689948017282782.post-89661101101724689932010-02-24T09:45:00.008-05:002010-02-24T09:51:10.900-05:00Smile It's Hump Day!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH1PGby4cn-qmUZSEkF21MvDxVmI5ZnVFV2bmjcE7vTvFt8UWlCfLlv9UAOMBO9GN-VO_givU-LaMOY7BCi5HFBODiJj0qxzKit2V_4CEQ-SLBCdGN6SUG6sN2g7lG3oDOAiHTaggC7yM/s1600-h/DSC_0209.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH1PGby4cn-qmUZSEkF21MvDxVmI5ZnVFV2bmjcE7vTvFt8UWlCfLlv9UAOMBO9GN-VO_givU-LaMOY7BCi5HFBODiJj0qxzKit2V_4CEQ-SLBCdGN6SUG6sN2g7lG3oDOAiHTaggC7yM/s400/DSC_0209.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5441822200357464226" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKXhT4qoYHgqPYRA63Xjksqz2S0wktHUglTrSX-IdnJIX6Ca9e9_OJmB1spQu4qWwuaTEBe6habba-ZPSZHzrztmEMFuHdSprvXjAGfQshDw7dFe7qdX3eByUfafbwp9do-Dv1YQQuG1g/s1600-h/DSC_0211.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKXhT4qoYHgqPYRA63Xjksqz2S0wktHUglTrSX-IdnJIX6Ca9e9_OJmB1spQu4qWwuaTEBe6habba-ZPSZHzrztmEMFuHdSprvXjAGfQshDw7dFe7qdX3eByUfafbwp9do-Dv1YQQuG1g/s400/DSC_0211.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5441822095987656658" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm9ypKnPt7VdUKqwYLAdMdHPLEoGltZftMPQ2Q4FJni1dAsXtBiIRf5a5da0w3zq2X7xXDPO3F4iWM-GWZfLgFDzyi3vTdBICM27vyabF6DHZVUfMB-UHqBVMubeB_JhdzeAD-8cT7hjY/s1600-h/DSC_0212.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm9ypKnPt7VdUKqwYLAdMdHPLEoGltZftMPQ2Q4FJni1dAsXtBiIRf5a5da0w3zq2X7xXDPO3F4iWM-GWZfLgFDzyi3vTdBICM27vyabF6DHZVUfMB-UHqBVMubeB_JhdzeAD-8cT7hjY/s400/DSC_0212.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5441822004493737090" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil4fHdAxky6o5XMYXaIw0P_lOkrGp4fPXHh29y4_HiYA2WSf0WkQv2at8oSaQ15l6BDbgytPSd_VFnEVjWZA50_-fS13o0NkiS2hj4CB_kgAtBkG8X63LjTgSVKqYscgdIdsh21reJxOk/s1600-h/DSC_0213.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil4fHdAxky6o5XMYXaIw0P_lOkrGp4fPXHh29y4_HiYA2WSf0WkQv2at8oSaQ15l6BDbgytPSd_VFnEVjWZA50_-fS13o0NkiS2hj4CB_kgAtBkG8X63LjTgSVKqYscgdIdsh21reJxOk/s400/DSC_0213.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5441821895385673650" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5-fNLguXcQGL7Di7hSWJJgcbNjRCJgiHPJfsvTYfaTHahAmGCQ0fbQAtg7HMMs0_VUlUJK9TSzRdFHUmF1B-Czt0FWXvhpvIXYPGBM74TFNkBRdeWb_kke__zqZ-QxL_c0P1FYKZoSBY/s1600-h/DSC_0214.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5-fNLguXcQGL7Di7hSWJJgcbNjRCJgiHPJfsvTYfaTHahAmGCQ0fbQAtg7HMMs0_VUlUJK9TSzRdFHUmF1B-Czt0FWXvhpvIXYPGBM74TFNkBRdeWb_kke__zqZ-QxL_c0P1FYKZoSBY/s400/DSC_0214.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5441821792972462146" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf2L1fm8T_90d3f2j5zHMVT4kAuNFvLaDxpNuIy9UwUOYIESFWnO09lLu99x8bIVnTqt1kesW2RiUepVjEv7G2_0sWm5PIW34wGNP9TQ4vBp_4oBg7thM3ArVXPWx-Laebm9QSLOUWxyY/s1600-h/DSC_0215.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf2L1fm8T_90d3f2j5zHMVT4kAuNFvLaDxpNuIy9UwUOYIESFWnO09lLu99x8bIVnTqt1kesW2RiUepVjEv7G2_0sWm5PIW34wGNP9TQ4vBp_4oBg7thM3ArVXPWx-Laebm9QSLOUWxyY/s400/DSC_0215.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5441821674696132674" /></a><br /><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-size: large;">Don't let age, judgement, or fear prevent you from doing what is your hearts desire! </span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-size: large;">As long as you're not breaking any laws or embarrassing your Father's name....</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-size: large;">Just DO IT!</span></span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com15tag:blogger.com,1999:blog-8566689948017282782.post-65036627450145445222010-02-07T12:06:00.005-05:002010-02-07T12:23:59.855-05:00"Shannon Hit Me With The Next Challenge...."<span class="Apple-style-span" style=" white-space: pre; font-family:Arial, Helvetica, sans-serif;font-size:10px;"><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/VPlpc4rHbL8&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/VPlpc4rHbL8&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object></span><div><span class="Apple-style-span" style="font-family:Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style=" white-space: pre;font-size:-webkit-xxx-large;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="white-space: pre; "><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-size:medium;">Did this workout with my clients this week. </span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="white-space: pre; "><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-size:medium;">High Intensity Training!</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style=" white-space: pre;font-size:medium;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style="white-space: pre; "><span class="Apple-style-span" style="text-decoration: underline;"><span class="Apple-style-span" style="font-size:large;">The 9's Workout</span></span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style=" white-space: pre; text-decoration: underline;font-size:medium;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style="white-space: pre; text-decoration: underline; "><span class="Apple-style-span" style="font-size: x-large;"><span class="Apple-style-span" style="color:#993300;">Beautiful Women Workout</span></span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style=" white-space: pre; text-decoration: underline;font-size:medium;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style="white-space: pre; "><span class="Apple-style-span" style="font-size:medium;">9 Burpees w/15 lb. weight Shoulder Raises</span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style="white-space: pre; "><span class="Apple-style-span" style="font-size:medium;">9 Kettlebell Swings</span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style=" white-space: pre; font-family:'times new roman', serif;"><span class="Apple-style-span" style="font-size:medium;">or</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style=" white-space: pre; font-family:'times new roman', serif;"><span class="Apple-style-span" style="font-size:medium;">9 25lb plate Shoulder Raises </span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style="white-space: pre; "><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style="white-space: pre; "><span class="Apple-style-span" style="font-size:medium;">3 Timed Rounds separated by period of rest</span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style=" white-space: pre;font-size:medium;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style="white-space: pre; "><span class="Apple-style-span" style="text-decoration: underline;"><span class="Apple-style-span" style="font-size: x-large;"><span class="Apple-style-span" style="color:#993300;">Beautiful Men Workout</span></span></span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;color:#663300;"><span class="Apple-style-span" style=" white-space: pre; font-size:medium;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style="white-space: pre; "><span class="Apple-style-span" style="font-size:medium;">9 Burpees w/ 20lb. weight Shoulder Raises</span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style="white-space: pre; "><span class="Apple-style-span" style="font-size:medium;">9 Weighted Pullups</span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style="white-space: pre; "><span class="Apple-style-span" style="font-size:medium;">or </span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style="white-space: pre; "><span class="Apple-style-span" style="font-size:medium;">9 Pull ups</span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style="white-space: pre; "><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style="white-space: pre; "><span class="Apple-style-span" style="font-size:medium;">3 Timed Rounds separated by period of rest</span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style=" white-space: pre;font-size:medium;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style="white-space: pre; "><span class="Apple-style-span" style="text-decoration: underline;"><span class="Apple-style-span" style="font-size: x-large;"><span class="Apple-style-span" style="color:#993300;">Hard Core Workout</span></span></span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;color:#663300;"><span class="Apple-style-span" style=" white-space: pre; text-decoration: underline;font-size:medium;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style="white-space: pre; "><span class="Apple-style-span" style="font-size:medium;">Just as you see in the above video</span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style=" white-space: pre;font-size:medium;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style="white-space: pre; "><span class="Apple-style-span" style="font-size:medium;">3 Rounds of 9 with no periods of rest!</span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style=" white-space: pre;font-size:medium;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style=" white-space: pre;font-size:medium;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style="white-space: pre; "><span class="Apple-style-span" style="font-size:x-large;">You Got What it Takes?!?</span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style=" white-space: pre; text-decoration: underline;font-size:medium;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style=" white-space: pre; text-decoration: underline;font-size:medium;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style=" white-space: pre; text-decoration: underline;font-size:medium;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:'times new roman', serif;"><span class="Apple-style-span" style=" white-space: pre; text-decoration: underline;font-size:medium;"><br /></span></span></div>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com7tag:blogger.com,1999:blog-8566689948017282782.post-59653781365571738872010-02-03T05:19:00.001-05:002010-02-04T05:49:02.088-05:00Smile It's Hump Day!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6a7hjBu1kDw5VEsvTPwM8o0jMo8pFUCaK5aQ0rzyR4QQZ915aqTk0EdmmH9HC4sTOpt_mAHYp06prJzsRYtJiJfZ_1cosogyEJmeRccVhgz0UU73lL9kthOL1uB7q0kNen7nb5HreZRQ/s1600-h/129091448713936651.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6a7hjBu1kDw5VEsvTPwM8o0jMo8pFUCaK5aQ0rzyR4QQZ915aqTk0EdmmH9HC4sTOpt_mAHYp06prJzsRYtJiJfZ_1cosogyEJmeRccVhgz0UU73lL9kthOL1uB7q0kNen7nb5HreZRQ/s400/129091448713936651.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5434338488750301266" /><br /></a><div><div style="text-align: center;"><span class="Apple-style-span" style="color:#0000EE;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></span></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2kS-18ReWht4_2pkX_oZX8ov6UbdMIypBzE3nZw4cUqk1eDNCNFGdYKy6Wda7Ps2eyDM1EUT6CGMNKrENLftn8suDDtEvYRYBswqhKAyf5D7dMHUWEPI1NaCrxHtnELENANfrXBKwAIA/s1600-h/633702442003473410_badass.sized.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2kS-18ReWht4_2pkX_oZX8ov6UbdMIypBzE3nZw4cUqk1eDNCNFGdYKy6Wda7Ps2eyDM1EUT6CGMNKrENLftn8suDDtEvYRYBswqhKAyf5D7dMHUWEPI1NaCrxHtnELENANfrXBKwAIA/s400/633702442003473410_badass.sized.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5434338407715973058" /></a><br /><div style="text-align: center;"><span class="Apple-style-span" style="color:#0000EE;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></span></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-MPXwc7ycKmV2kXL3MpyEKEFgutKKOk9xUIUsUx9l_b-dp2SyPR9GThyphenhyphenmXiSDDQZrGMzlBLtmwc46JlrmUehNPzGkWsZXRQj1GzkJCnMfjdGYj2SQ1U-tse5yoOIRnyWB27HvL-QYa50/s1600-h/633702442003473410_badass.sized.jpg"><br /></a><div><div style="text-align: center;"><span class="Apple-style-span" style="color:#0000EE;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color:#0000EE;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></span></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1aidnlfhjWsid-lxV9lulh67UZQdxd8JoWVOmU9UvrlCTA5MgYCN89OV52m2-rEftg4Omsi2gdLVb2wRFiPTjnRMo1mhEoBQGZjp0KfpbdSbFgK46C1-Xz2jg_v1EC8sHDwIbVZq9FjA/s1600-h/20090505badass.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1aidnlfhjWsid-lxV9lulh67UZQdxd8JoWVOmU9UvrlCTA5MgYCN89OV52m2-rEftg4Omsi2gdLVb2wRFiPTjnRMo1mhEoBQGZjp0KfpbdSbFgK46C1-Xz2jg_v1EC8sHDwIbVZq9FjA/s400/20090505badass.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5433323388737967762" /></a><br /><div style="text-align: center;"><span class="Apple-style-span" style="color:#551A8B;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></span></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzCvWE9Yo0FZJRLv8D_pUCUf9E_ZZm6PyhVtlePSlg9IolwUV6kxo4cIZzNvc4i9BtbKKfjahxzErH5XoUlMfxQPyF-7_A2kOCyvTgZtVnCBYXgKRDB8Lf5cPTrEial5YCrX6roJ3IORQ/s1600-h/coolness.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzCvWE9Yo0FZJRLv8D_pUCUf9E_ZZm6PyhVtlePSlg9IolwUV6kxo4cIZzNvc4i9BtbKKfjahxzErH5XoUlMfxQPyF-7_A2kOCyvTgZtVnCBYXgKRDB8Lf5cPTrEial5YCrX6roJ3IORQ/s400/coolness.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5433322356947698082" /><br /></a><div><div style="text-align: center;"><span class="Apple-style-span" style="color:#0000EE;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></span></div><br /><div style="text-align: center;"><span class="Apple-style-span" style="color:#551A8B;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></span></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://www.demotivateus.com/posters/cool-guys-demotivational-poster.jpg"><br /></a></div><div><div style="text-align: center;"><span class="Apple-style-span" style="color:#551A8B;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></span></div><div><div style="text-align: center;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></div></div></div></div></div>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com10tag:blogger.com,1999:blog-8566689948017282782.post-30048161189404397902010-01-27T04:57:00.000-05:002010-01-27T04:58:34.241-05:00Smile It's Hump Day!<span class="Apple-style-span" style=" white-space: pre; font-family:Arial, Helvetica, sans-serif;font-size:10px;"><div style="text-align: center;"><br /></div><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/zchCM-Q6pBA&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/zchCM-Q6pBA&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object></span><div><span class="Apple-style-span" style="font-family:Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: small; white-space: pre;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-size: small;"><a href="http://runningmandave.blogspot.com/">Thanks Twin!</a></span></span></span></div><div><span class="Apple-style-span" style="font-family:Arial, Helvetica, sans-serif;font-size:85%;"><span class="Apple-style-span" style=" white-space: pre;font-size:10px;"><br /></span></span></div>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com10tag:blogger.com,1999:blog-8566689948017282782.post-81481837754290655542010-01-23T06:29:00.008-05:002010-01-24T08:19:39.415-05:00Clean Eating Snacks<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioksyFRvpT4vLJD7FUjoI8lb8JIHoKdpgJTqOZ19ZD6nRG4AF7yFpFgQM-ZRntBTb3TciPDIIsJoiQWMGs7OWjts4qXzKHEzSZ_Sh2hwUMwqY-1Mw4MbzTh7nw2xxK8azFq4yoviyPpfQ/s1600-h/doritos.jpg" style="text-decoration: none;"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 247px; height: 361px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioksyFRvpT4vLJD7FUjoI8lb8JIHoKdpgJTqOZ19ZD6nRG4AF7yFpFgQM-ZRntBTb3TciPDIIsJoiQWMGs7OWjts4qXzKHEzSZ_Sh2hwUMwqY-1Mw4MbzTh7nw2xxK8azFq4yoviyPpfQ/s400/doritos.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5430066132012882482" /><br /></a><div></div><div><div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;">Uh.....put that crack pipe down!</span></div><div style="text-align: center;"><span class="Apple-style-span" style="color:#551A8B;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:large;"><br /></span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://img4.realsimple.com/images/0908/snack-almonds_300.jpg"><img src="http://img4.realsimple.com/images/0908/snack-almonds_300.jpg" border="0" alt="" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 300px; height: 357px; " /></a></div><div style="text-align: center;"><span class="Apple-style-span" style="color:#993300;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="text-decoration: underline;">Clean Eating Snacks</span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#993300;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></span></span></div><div style="text-align: left;"><ul><li><span class="Apple-style-span"><span class="Apple-style-span" style="font-size:large;">The reason for snacking in between meals is to keep the body fueled all day long. This is important for several reasons but quite simply you don't want rise and falls in your blood sugar which leads to overeating at the next meal.</span></span></li></ul><span class="Apple-style-span" style="font-size:large;"><br /></span></div><div style="text-align: left;"><ul><li><span class="Apple-style-span" style="font-size:large;">Sometimes I hear people say, "Shannon, I wasn't hungry at snack time so why bother eating?" The reason is by the time you get to the next meal, </span><span class="Apple-style-span" style="font-size:large;">i.e</span><span class="Apple-style-span" style="font-size:large;">., lunch, dinner, your body has fasted for many hours and you will most likely eat way over the amount at the next meal. The other reason is keeping the metabolism and blood sugars at normal levels so it can work effectively at providing you fuel for your day to day life and exercise sessions.</span></li></ul><div style="text-align: left;"><span class="Apple-style-span" style="font-size:large;"><br /></span></div><ul><li><span class="Apple-style-span" style="font-size:large;">Remember kids, you have to EAT to lose weight. It's just a fun little game you have to play around with your body. Not eating=starvation=body holds on to fat because it loves you and thinks it's trying to protect you.</span></li></ul><div style="text-align: left;"><span class="Apple-style-span" style="font-size:large;"><br /></span></div><ul><li><span class="Apple-style-span" style="font-size:large;">The snack is 100-200 calories and should include a complex carbohydrate & protein. </span></li></ul><span class="Apple-style-span" style="font-size:large;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color:#993300;"><span class="Apple-style-span" style="text-decoration: underline;"><span class="Apple-style-span" style="font-size:large;">Clean Eating Snacks</span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color:#993300;"><span class="Apple-style-span" style=" text-decoration: underline;font-size:large;"><br /></span></span></div><div style="text-align: center;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-size:medium;">~Apple w/ Natural Nut Butter</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">~Carrots, Celery, & Hummus</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">~Pretzel Chips/Tortilla w/Bean Dip or Salsa</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">~Popcorn w/ </span><b><span class="Apple-style-span" style="font-size:medium;">1/2</span></b><span class="Apple-style-span" style="font-size:medium;"> Protein Bar</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">~Lara Bars, Luna Bars, Power Bars (watch calories)</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">~Dried Fruit/Nuts</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">~Whole Grain Bread w/Natural Nut Butter</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">~100/200 Calorie Smoothie</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">~Soy Nuts & Small Apple</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">~Lo-Fat Yogurt & Natural Granola (Bare Naked)</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">~Small Brown Rice w/Sesame Seeds sprinkled on top</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">~Whole Wheat Crackers w/ Low Fat Cheese</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">~Dark Chocolate Square & Handful of Nuts</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">~Cottage Cheese w/Handful Blueberries</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">~Natural Turkey </span><span class="Apple-style-span" style="font-size:medium;">Jerkey</span><span class="Apple-style-span" style="font-size:medium;"> w/piece of fruit</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">~Egg Whites/Baby Carrots</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">~Protein Shake</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">~Handful Almonds & Handful Grapes</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">~Couple slices of Lean Turkey & Whole Wheat Crackers</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">~</span><span class="Apple-style-span" style="font-size:medium;">Ezekial</span><span class="Apple-style-span" style="font-size:medium;"> bread tsp. Natural Nut Butter</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">________________</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: left;"><ul><li><span class="Apple-style-span" style="font-size:large;">A couple more helpful tips. When you eat nuts (ouch....sorry I couldn't resist) make sure they're natural, no salt, no sugar, RAW!</span></li><li><span class="Apple-style-span" style="font-size:large;">Watch protein bars, they are loaded with calories. Sometimes I cut one protein bar in half and eat 1/2 for my morning snack and 1/2 for my afternoon snack.</span></li><li><span class="Apple-style-span" style="font-size:large;">The snack is supposed to be small but fortified to help you get to the next meal. Sometimes people eat way to many calories at the snack time. Remember 100-200 calories is all you need.</span></li></ul><span class="Apple-style-span" style=" ;font-size:medium;"><div style="text-align: center;">_________________</div><div style="text-align: center;"><br /></div></span><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#993300;">Share your favorite Clean Eating Snack!</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="color:#993300;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="color:#993300;"><span class="Apple-style-span" style="text-decoration: underline;">Previous Posts: </span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="color:#993300;"><a href="http://shannigans-aviewfromthebackofthepack.blogspot.com/2010/01/clean-eating-101.html">Clean Eating 101</a></span></div><div style="text-align: left;"><span class="Apple-style-span" style="color:#993300;"><a href="http://shannigans-aviewfromthebackofthepack.blogspot.com/2010/01/clean-eating-breakfast.html">Clean Eating Breakfast</a></span></div></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><br /></span></div><div style="text-align: left;"></div></div><br /></div>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com80tag:blogger.com,1999:blog-8566689948017282782.post-32742067111349341052010-01-22T05:37:00.000-05:002010-01-22T05:38:18.456-05:00I'm approaching 100....<div style="text-align: center;"><span class="Apple-style-span" style="color:#551A8B;"><span class="Apple-style-span" style="text-decoration: underline;"><span class="Apple-style-span" style="color:#0000EE;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></span></div><div><div style="text-align: center; "><span class="Apple-style-span" style="font-size: large;">I need to gain 38 more peeps to reach 100 followers.</span></div><div style="text-align: center; "><span class="Apple-style-span" style="font-size: large;"><br /></span></div><div style="text-align: center; "><span class="Apple-style-span" style="font-size: large;">Which "follower" are you?</span></div><div style="text-align: center; "><br /></div></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLmDWlFSGC8nQXRjnLyRYh_O3CN8LyNahOpi_bb8Zy-2bHhVpxKyKOhs0SMu2PSmR-SwDsnG941ESE7ry8TGZct-YSHQwmDcA343jiFsG2ReBu-1C5hzAuVIeF83b80n9EPOfK9UDGN3E/s1600-h/triathlete.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 372px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLmDWlFSGC8nQXRjnLyRYh_O3CN8LyNahOpi_bb8Zy-2bHhVpxKyKOhs0SMu2PSmR-SwDsnG941ESE7ry8TGZct-YSHQwmDcA343jiFsG2ReBu-1C5hzAuVIeF83b80n9EPOfK9UDGN3E/s400/triathlete.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5424032279430087778" /></a><br /><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">The Triathlete</span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpuZi6IJx3G7VCF6FHHSAXVj2FgRc-sBAZRbdgiY6RBxoQShm2aaSpJvzgpdfVWcF6mwCCGZ1q72L2VGeGh4kM1eSepmX7ZhTnZPpfr4feUn4sN9gGaMFJdHbBEflBiE5FOmXm4TfDT3U/s1600-h/2008-tour-de-france-2.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpuZi6IJx3G7VCF6FHHSAXVj2FgRc-sBAZRbdgiY6RBxoQShm2aaSpJvzgpdfVWcF6mwCCGZ1q72L2VGeGh4kM1eSepmX7ZhTnZPpfr4feUn4sN9gGaMFJdHbBEflBiE5FOmXm4TfDT3U/s400/2008-tour-de-france-2.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5424032461164719778" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 400px; height: 206px; " /></a></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">The Cyclist</span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHz5UKVZKq7qU_cyZivpn1FsRaQbio2dWcj5wNQIUM9gHpiG22tn31pJAiSjKDlBz5Eui8U3ureBcGfbCjR6S6yeaNs3BfI1ki-AKX-Lt9ociA_zTWCOAROrHbJgq__csBkUfKU3F6tNI/s1600-h/running_legs.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHz5UKVZKq7qU_cyZivpn1FsRaQbio2dWcj5wNQIUM9gHpiG22tn31pJAiSjKDlBz5Eui8U3ureBcGfbCjR6S6yeaNs3BfI1ki-AKX-Lt9ociA_zTWCOAROrHbJgq__csBkUfKU3F6tNI/s400/running_legs.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5424032824213833698" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 400px; height: 261px; " /></a></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">The Runner</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;"><br /></span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB3WC6XhR0Er6SoimDBhXcWYfHHzTaPlURK5IgzomjMruY2d_HftTp4vZgYk-8bVaZ3IQqUIvXrRReXsJwMMwlTiZjCv41BcR0-1_QsrZ1SmLOlnKyrrLhfwHXEYq7aSSKIjlf19P-ORc/s1600-h/Chrissie+Wellington.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB3WC6XhR0Er6SoimDBhXcWYfHHzTaPlURK5IgzomjMruY2d_HftTp4vZgYk-8bVaZ3IQqUIvXrRReXsJwMMwlTiZjCv41BcR0-1_QsrZ1SmLOlnKyrrLhfwHXEYq7aSSKIjlf19P-ORc/s400/Chrissie+Wellington.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5424033794523084450" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 400px; height: 348px; " /></a></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">The "Freak"</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">(Ironman Finishers)</span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://home.blarg.net/~wayule/graphics/xl.jpg"><img src="http://home.blarg.net/~wayule/graphics/xl.jpg" border="0" alt="" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 370px; height: 278px; " /></a></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">The Inkadiot</span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrPNhn6Rfjc1lybgop9MVloK0tYv-Pi3MOH2f9svzQ8zCbhAb0s-x5_Nkilq5BAwGojNRquza-WxcHD3VH7igX1PTLk18cffX3NwjluuSLAZB_GyfgH-3jLPgVaRe0l2OiFChDByz6vCI/s1600-h/big_Brooke+Burke01.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrPNhn6Rfjc1lybgop9MVloK0tYv-Pi3MOH2f9svzQ8zCbhAb0s-x5_Nkilq5BAwGojNRquza-WxcHD3VH7igX1PTLk18cffX3NwjluuSLAZB_GyfgH-3jLPgVaRe0l2OiFChDByz6vCI/s400/big_Brooke+Burke01.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5424035454953564898" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 243px; height: 400px; " /></a></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">The Hot Mom</span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglzAZbcyKd0gy46yKgBlQqL9G_XpM8fTO-wcPr96LgqWsMKEQ0WyTMBIX7iZckTTd-mp7bk2Mk6bC6DX-E8cEZkY6JqjNTuzH-zClt-EOaSWYuHxpPWbfI_jVRpqoKs7KtzFrtTUoa-vg/s1600-h/conrad-stoltz-triathlon-team-wannbe.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglzAZbcyKd0gy46yKgBlQqL9G_XpM8fTO-wcPr96LgqWsMKEQ0WyTMBIX7iZckTTd-mp7bk2Mk6bC6DX-E8cEZkY6JqjNTuzH-zClt-EOaSWYuHxpPWbfI_jVRpqoKs7KtzFrtTUoa-vg/s400/conrad-stoltz-triathlon-team-wannbe.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5424035638145135026" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 334px; height: 400px; " /></a></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">The Hot Daddy</span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">Haven't clicked that box to the right?</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">Do it...I'll give you a millon dolla dolla billz! ;)</span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color:#993300;">So what "follower" are you anyway?</span></span></div><div style="text-align: center;"><br /></div><div style="text-align: center;">____________________</div><div style="text-align: center;">Clean Eating Snacks....tomorrow</div>Shannonhttp://www.blogger.com/profile/10772288061645106211noreply@blogger.com13