Sunday, September 30, 2007

49ers pictures

It took a long time to get these pictures to upload successfully, so I'm not daring to change the order or anything else about them. Here's Tim, Austin, & me at the game:

Checking out the action on the field (our seats were upper reserved in the end zone):

The field:

Tucker, Tim, and Austin, my 3 favorite guys:

Post football workout

Game was fun. 49ers were not so fun today. Pictures will be posted in a day or so. But tonight, after our 10 hour football day, I managed to keep my promise to myself that I WOULD workout tonight. And for those who are numbers inclined, or who just like knowing what other people do when they workout, here's what I did. Each exercise was done for 1 minute, with 45 seconds of rest between exercises (couldn't do it without my Gymboss timer).

8K kettlebell swings
12K high/low kettlebell swings
squat-offs from 16" box with 12.5 pound weights at shoulders
squat-offs from 16" box with 15 pound weights
squats with 15 pound Arnold presses
12K high/low swings
16K swings
16K swings
blue band tricep press/lat pulldowns
squat-offs from 16" box with 15 pound weights at shoulders
fast bodyweight squats (61 squats in 1 minute)
8K deck squats
8K deck squats
12K one arm row, right side (stopped at 20 reps)
12K one arm row, left side (also stopped at 20 reps)
16K swings
12K swings
12K swings (15) squats (15) swings (15) (this took more than a minute)
12K swings (10) squats (10) swings (10)
12K swings (10) squats (10) swings (10)
fast bodyweight squats (64 squats in 1 minute)
12K swings

Saturday, September 29, 2007

A MUCH better long run!

Just finished an 8.43 mile run in 1:20 (average pace 9:29 per mile). What a difference from last weekend's long run -- this time I feel great! Here's why this week went better:

1. Since I did 10 miles last weekend, 8 miles is not new territory, and it's always easier to do a distance the second time.

2. My pre-run eating was better this weekend. Last weekend I had some protein and water, then some carrot cake with cream cheese frosting, and took one bottle of water on the run. Today I had some walnuts before the run, and took a water bottle and a Power Gel (which I took at 5 miles) with me. Much smarter.

3. Last weekend I started out too fast and just died at the end. Today I ran negative splits, and had enough of a kick at the end that I ran all out for the last three blocks before my house.

Now it's off to the shower, then Costco, then church. And tomorrow we're in SF for the day at the 49ers game, which will be Austin & Tucker's first pro football game. Go Niners!

Friday, September 28, 2007

Read ...

...this! (I SO wish I'd written it, but the next best thing is to make sure all my favorite people get a chance to enjoy it as much as I did!).

A good problem

My "Seven for all Mankind" jeans (purchased two years ago at Tim's insistence -- I could NOT get over the sticker shock, but I've worn them like crazy, and the cost per wearing is very low at this point) are too big. Guess it's time for a new (smaller) size. Happy day!

A lot can change in 10 years

Recently my favorite XM station (Take 5, XM 155) changed their programming to include Dr. Laura in the lineup. I was listening to Broadminded, my favorite XM show, and some of the listeners were talking about how much they dislike Dr. Laura and her views. That got me thinking about how much I USED to like Dr. Laura, and how much I've changed over the last 10 years.

Ten years ago I was 37 years old, with a four-year-old and a two-year-old in tow with me everywhere I went. I mostly wore a pair of overalls with a white t-shirt and my hair in a ponytail all the time. (Ask Tim if you don't believe me!) (If I knew how to scan pictures, I'd post proof!) I listened to Dr. Laura because she supported my decision to stay home with my kids, and my life staying home was very very hard. I was a perfectionist, but didn't know it, and was pretty closed off to friendships, because I was afraid if anyone got too close, they'd find out how messed up I was inside. My hobbies at the time were running, scrapbooking (I got a page published in Creating Keeepsakes magazine, for those who scrapbook), and cooking. I remember this time of my life as super difficult, and I didn't think things would ever change. I believed I would always be the same, and my life would always be the same.

Fast forward 10 years. I feel younger and sexier now than I ever have in my whole life. My kids are now young men, and they are really great to know. I don't listen to Dr. Laura because I think she's shrill and annoying, but I appreciate her message and how it helped me. I'm much more accepting of my limitations (there are many, but that's just life) as well as my strengths (there are many of those too!). And because I now know that we are changing and growing all the time (if we're open to change and growth), I'll be excited to discover the me that will emerge over the next decade!

Kettlebell ladders

Last night, and then again this morning, I did a kettlebell ladder, inspired by Tracy.

30 seconds 8K swings
30 seconds 12K swings
30 seconds 16K swings
30 seconds 12K swings
30 seconds 8K swings

In last night's workout, I did 3 ladders, mixed in with some overhead squats (using an 18 pound Body Bar), and some 1 minute swing intervals. This morning I trained a client, and then we did a 4 mile run together. After that I did 5 ladders, and in the last two, I extended the 16K and the 12K parts, knowing that what I need with the half marathon coming up is ENDURANCE.

Tonight I am SO getting frozen yogurt as a treat! (I'm getting the only kind I ever get -- non-fat vanilla with carob chips -- HEAVEN!)

Wednesday, September 26, 2007

Training and eating

Training has been going well. Today was 4 miles of mostly hills, cuz Rocklin is mostly hills. (I'm counting on that working in my favor for the half marathon!) Yesterday was a day off. Monday I worked out with a girlfriend -- fun! -- and then did a kettlebell swing workout that evening.

Eating? Well let's just say if it wasn't for monthly hormone wackiness, I'm pretty sure I'd weigh a lot less than I do. Yesterday's indulgence? Processed food heaven, in the form of Hostess cupcakes! (What is John Berardi's first rule of clean eating? If it's in your house, you will eat it! Ummmm, yeah, we've got proof of that from yesterday!) Today wasn't anything quite that indulgent. Well, are Frosted Mini Wheats in the same category? Hmmmmm -- don't answer that.

Tuesday, September 25, 2007

A wonderful quote

"I am careful not to confuse excellence with perfection. Excellence I can reach for; perfection is God's business."
Michael J. Fox

Sunday, September 23, 2007

10 miles

Done. It wasn't pretty, but it's over.


As per my high school French teacher, a melange is a mixture, and that's what I'm writing today -- a mixture.

  • I'll be doing a long-ish run later today (8 miles or so). Initially I'd planned to go early, but when I woke up, guess what? I didn't want to run, and that is perfectly fine. Tim and I did a timer workout yesterday (1 minute work, 1 minute rest for 30 minutes) and my glutes are pretty sore so I think running later when everything's a little more awake will feel better.
  • For breakfast today I had an Asian pear and a FlatOut wrap with hummus, carrots, and baby lettuce -- YUM. I was checking the stats on the FlatOut and I think they've made a mistake on the nutrition label. Here's how it reads:
Calories 100
Calories from fat 25
Total fat 2.5 grams (so far, so good)
Total Carbohydrate 17 grams
Dietary fiber 8 grams
Protein 9 grams

What confuses me is this: since protein and carbs are 4 calories per gram, when I do the math, I get 104 calories from the protein and carbs alone. Add in the fat, and you're at 129 calories. I don't particularly care about a 30 calorie difference because I'm not a calorie counter for my own purposes, but I feel like I'm missing something here. Are you supposed to do something with the grams of fiber? Anyone?

  • I did a double-under yesterday!!! I have tried and tried to do double unders, but have never been able to make it work. But after watching this Crossfit video, I succeeded. Accomplishment feels great!
  • What have I done this morning rather than run? I've been vegging out and loving it. I've watched an episode of Tim Gunn's Guide to Style. Now I'm checking out a new show: Lyon in the Kitchen, and I really really like it. Nathan's food philosophy is right on (read about it here) and I think I'm going to try one of his recipes for dinner tonight.
  • Play last night? Not to my liking. In fact, from getting up at 5:15 on Friday and at 6:15 yesterday, I napped through quite a bit of the show. But getting out with my husband? Just so much fun!!!
  • Speaking of my husband, he's dropped 10 pounds over the last couple of months! How? Through watching what he eats, and being consistent with exercise. (Shocking, I know!) So now my 40-something man is buying size 31 pants, which is quite an accomplishment, and he looks amazing (and he looked great before).
Time to go back to watching Nathan Lyon. Have a fabulous day!

Friday, September 21, 2007

Another lovely day

There are many reasons to be happy today. Here are the ones that are at the forefront of my mind:

1. Austin's back pain may be gone!!! My 14-year-old has had chronic back pain for the last 6 months. We've done x-rays, PT, chiropractic, and nothing has helped. Well today we went to Kinections. Lino, our friend and miracle worker, does somatic therapy, which means he digs into a part of your body that you didn't even know was related to your problem, you want to cry like a baby cuz it hurts so much, and just when you can't take it any more, he releases and you're fixed. Well, he did this for/to Austin and unlocked his right hip, which was causing the back pain.

Lino also worked on my hamstring and my bicep. I've never seen Austin so happy as when I was writhing in pain and swearing. But for the first time in a year, my hamstring is pain free, and my bicep feels fine. And it just feels so good to not hurt, you know?

But honestly, the best part is that MY KID IS NOT IN PAIN!!!

2. I have a new favorite lunch. I've been reading Tracy's posts about all her cooking and real food eating, and darn it -- I STILL love manufactured healthy food. But I keep trying to eat more real stuff, and yesterday I found the perfect lunch:

1 Flat-Out flatbread wrap (multi-grain with flax seed)
2 T hummus
several slices honey-sesame tofu
grated carrot -- lots
mixed salad greens

It's delicious! (Of course it was washed down with a yummy Diet Pepsi, but we're talkin' baby steps here people!)

3. I'm doing a long run this weekend (trying for 8 miles, I think) with a pain-free hamstring!!!

4. Tim and I have (drum roll, please) tickets to a play on Saturday night. Yeah, we're pretty cultured, which is why we go see a play like once a year. But we are heading out to see "The Book of Liz" at B Street Theater and it just sounds so fun!

5. I get to see Tucker play soccer tomorrow -- he's loving doing a new sport, and is doing really well.

6. Austin gets to do gymnastics tomorrow with a pain-free back!!!

Ok, I think my keyboard is out of exclamation points, so I'd better get going. My plan is to write more specifically about workouts and food starting next week. Maybe someday I'll even be like Tracy and post pictures of my food and videos of my workouts!

Thursday, September 20, 2007

I feel good!

Why do I feel fabulous today? Well, let's break it down, shall we?

  1. Clean eating.
  2. Enough sleep.
  3. It's finally fall.
  4. I love my clients!!!
Now for the long version.

1. Except for the Snickerdoodle cookie dough from Monday afternoon, I really have been walking the talk of six small meals a day, lots of fresh fruits and veggies, plenty of water, and choosing with care what I eat. Lesson learned? Don't let kids make cookies when I am feeling less than self-controlled.

2. Eight hours of uninterrupted sleep makes the whole world a better place!

3. Spectacular storm last night, complete with thunder, lightening, hail, and torrential rain. I was training a client, and we just kept looking out the window going, "Can you believe this?!?!" I love fall! We got married in the fall (18th anniversary coming up in October). Football brings back happy memories. And I LOVE jeans and 3/4 sleeve t-shirts, which you can't wear when it's 100 degrees outside!

4. It's an honor and a joy to train the women I train. And yesterday I got some of the nicest compliments. One client told me that I charge way too little, because she feels like she gets so much from it when she trains with me. Another client told me she was so grateful that someone had referred her to me and she loves coming to work out. I love what I do so much, but yesterday was even better with those encouraging words.

5. (Drum roll, please) For the first time since 1997, the year I ran 1000 miles (all you have to do is run 20 miles a week, with two weeks off -- the consistency is the hard part!), I weigh less than 135!!! You know how everyone has their magic number that to them means that they are at a good weight? (Please tell me I'm not the only one who's like this!) Well, my two magic numbers (or actually ranges) are "the low-130s" and any number with a "12" in the front of it (last time I was in the 120s was when Tim and I got married in 1989). So yeah, I'm a happy girl. And yes, I know that weight is just a number and blah blah blah. I'm still thrilled to be in the LOW 130s!!!

The best diet advice

It took Michael Pollan only six words to sum up the way America could avoid getting fatter: “Eat food. Not much. Mostly plants.” Isn't that lovely?

Wednesday, September 19, 2007

Too tired to think of a title

Couldn't sleep last night. I laid in bed from 1:00 till 2:00, then got up and stayed up for several hours. As a result, I got TONS done -- emails and paperwork attended to, client planning done. And when Tim got up at 4:15 (for his 6 am flight to Las Vegas), I was able to say good morning. But now it's almost lunchtime and I am fading fast! Even though I'm not feeling particularly articulate, I figured I could write a little as a pre-nap activity.

So what's going on? Well I've been playing with two software based training options, and I think I'm going to use Exercise Explorer, which came in the mail today! This will enable me to plan client workouts for when they're not exercising with me (great for my once a week girls). So the later today plan is to install and start to work with EE!

I ran 7 miles yesterday. It took 71 minutes, which I'm happy with, because the time included a 1/4 mile walking warmup, and some walking on the steeper hills. With the 1/2 marathon looming, it's encouraging to know that I did 7 and survived. I'm planning to do 9 this weekend and see how that goes.

The comments about the pictures from our vacation were so nice -- thank you, everyone! I was thinking, though, how unrepresentative of real life they are. Like if I took pictures of what my normal life is like, you'd see stuff like this:
  • me loading clothes into the washing machine
  • me driving kids all around within a 7 mile radius of her house
  • me scrambling to put dinner together
  • me seated at my desk, planning client workouts
Yeah, I guess that wouldn't make for such exciting images, huh?

Thursday, September 13, 2007

I heart Maui!

Here are some images that capture a bit of the joy that was the Maui vacation:
Tim helped me to surf for the first time!

Me and the surf rental guy -- laid back and fun!

Our dessert at Mala -- heavenly!

My handsome bald husband can't spell worth beans (not that there's anything wrong with that!), which makes this even funnier!

In the underground cave part of the pool at the Hyatt.

I had a day to myself while Tim golfed on Lanai, and I amused myself by playing with the camera.

More photo play -- this is in the window of the Celebrities gallery in Lahaina.

The view at sunset from one of our many wonderful dinners.

I am very happy to be home, but it sure was nice to be away!

Sunday, September 09, 2007

Happy to be home!

We are home from Hawaii and very happy to be here. Lots of hugs from the kids, who had a great time with Tim's parents, but are very happy that we are home (best of all worlds!). I dive right into life on Monday, with an art docent meeting, training clients, stocking the fridge, and climbing the laundry mountain. So it's likely that any real writing won't happen for a few days. But I just wanted to say

Wednesday, September 05, 2007

Greetings from Maui!

Thanks to the MacBook, I'm here in Maui and writing! No I don't plan on spending tons of time on the computer. But I wanted to say a quick hello.

My niece recommended a book that I'm really liking. It's called Eat to Live, by Joel Fuhrman. I'm only about 1/3 of the way through it, but his view of food makes a lot of sense to me. He wants you to consider how much nutrition you get for the calories you're spending when you make food choices. So a great choice? Surprise -- raw vegetables! We found a great restaurant called Mala in Lahaina last night. They start every table with an edamame puree and chips -- outstanding! As we usually do, Tim and I both ordered salads, then split an entree (grilled fish). So Mr. Eat to Live would like our choices, I think. But my Three Musketeers bar for dessert? Not so much on the Eat to Live way of eating!

On today's agenda is working out (weights, plus running on the ocean), massage, then more time in Lahaina. Life is good.

Saturday, September 01, 2007

Random recommendations

In no particular order, here are some things I'm loving these days:
  • My new placemats: These placemats are the bomb, because although they're plastic (very wipeable/rinseable) they don't look or feel like plastic. They come in tons of colors, are reasonably priced, and WORK!
  • 5 Gum: All I can say is this: somebody finally figured out how to make gum where the flavor lasts.
  • Jillian Michael's Book "Making the Cut": Interesting diet ideas. Innovative workout moves. Well done, oh evil trainer!
  • Spa du Jour: I like to talk the talk of "you should take care of yourself" but rarely will I make the time for r&r. But I've been to Spa du Jour a few times and have been consistently impressed. Yesterday I was there for some waxing (I AM going to Maui, you know!) and a pedicure. Karen, who did the waxing, was professional, kind, and knows skin! Andrea, who does nails, is energetic and fun AND uses beautiful bowls for the pedicure, which keeps everything clean clean clean, as opposed to spa chairs, where bacteria can hide in the pipes (gross, huh?). Anyway, the environment there is lovely and welcoming at the same time and I highly recommend them.
  • Foam rolling: If you don't have a foam roller, you've got to get one. And if you do have one, you've got to use it. I'm getting more consistent with SMR (self myofascial release) and it's helping with my body issues (mid back, hamstring, calves). Here's a link with the how-tos of foam rolling.

Time with Tanya

On Thursday I had the pleasure of spending the morning with Tanya Pennington. I met Tanya 5 years ago when she was training at California Family Fitness (my gym) and we've stayed in touch over the years. Well now she's decided to train clients out of her home, like I'm doing, so we decided to get together to bounce ideas off each other and to help each other get better at what we do.

So we only had 2 hours together, but I could have spent all day with her. We compared notes on how we structure workouts, how we track progress (something I need to improve upon), helping people stay accountable, and on and on and on. Tanya's finishing up a degree in Kinesiology with a concentration in Exercise Science (I'm beyond jealous!) this year, and she is passionate about helping people get in shape (just like me!).

We will be getting together again, and I have no doubt that we will both become even better at what we do because of our friendship. Oh, and one last exciting thing -- when Tanya set up her training room, she used my eyehook/carabiner idea as a way to do resistance band training. Hooray for ideas that work!


I tried a bootcamp at S&B Elite Training this morning and it was really fun. If you live in the area, it's every Saturday at 8:00 for an hour. The first one is free, and after that you buy a punch card for 12 times for $120 (that's $10 a bootcamp, in case you're off math for the weekend!).

Honestly, it's good for me to do these kinds of things. Here's what usually happens:

1. I'm scared to death that I won't be able to keep up, but I go anyway.
2. I discover that the camp/class is quite doable.
3. I get new ideas to use with clients.
4. I come away feeling good about what I can do!

Not a bad way to start the weekend, right?

Comment on Matt's comment

Matt is right -- it takes a squat rack to do heavy back squats safely. The heaviest bar I have is a 24 pound Body Bar, which I CAN lift up and over my head. But heed Matt's advice, peoples, and stay safe!


Hi Colette! Yes, I'm lifting heavier (at times) than I did in the past, thanks to Tony and Alwyn Cosgrove. I've learned from both that it's good to train heavier from time to time.

Hi Sonniejane! Bragg's makes an ACV dressing that I really like. I think Bragg's is a great company and their products are wonderful. But since the dressing is full fat (as opposed to my other favorite -- Newman's Own Lighten Up Balsamic), I'm sparing with quantities.

Hi Stacy! Back squats are what it's called when you hold a barbell on your traps (upper back). The higher you hold a weight, the harder it is to balance and to perform exercises, so it's a progression from holding weights at your hips, to shoulder height in front, to holding a bar on your back, and (the ultimate challenge, and not one to be taken lightly) holding a bar or weights overhead (which I rarely do because it takes tremendous shoulder stability).

Hi Eileen! Hope you liked the planks, and thanks for trying them!

Hi Matt! LOL!!!