BOSUStrong

5 THINGS THAT MAKE ME #BOSUStrong

Today I am embarking on a 4 week challenge with BOSU and Sweat Pink to prove to the world that I am #BOSUSTRONG. Being #BOSUSTRONG means I make fitness part of my everyday life, at home, out and about, and with my friends and family. I will squat, mountain climb, plank, push-up, lunge, lift and burpee my way to a stronger and healthier body. And I will encourage Joy @workoutswithjoy and Lisa @lmcstew to join me on this fun journey because we are one big, happy #FitFamily.

Being #BOSUStrong is not just about movement, sweat, or even owning a BOSU, it's about being a leader, an inspiration to others, and sharing my own fitness journey with others. It’s about not letting time constraints and dirty laundry stand in my way of sweating and getting strong! The 5 things that make me #BOSUStrong are:

My strong legs.

My ability to be creative with workouts.

My love for dripping sweat.

My healthy outlook.

And my drive to push just a little more.

So I want to know - are you #BOSUStrong? Copy and paste the above, fill it in and make it your own and then tag me in it and share with your friends! Let’s all be #BOSUSTRONG.

Fixing Busted Bones with Food

I have a pretty decent sized list of bones I've broken. My dear, sweet husband would call me a clutz but I'd prefer to call it what it is. Amazing Adventure Seeker-itis! Or something like that. I've always liked to do a hundred and fifty kajillion things in one weekend to ensure that if tomorrow were the last day...I'd be good.

So that means I'm in my body with full-force often. And when one is not couch bound they tend to have more battles with gravity, right? My most recent break was in practicing yoga. (Don't laugh). Headstands specifically. With fingers intertwined. It was National Stress Awareness Day and I was going inverted to work on getting that stress out. To jump to the end, I fell. Fingers snapped- I yelled OUCH and proceeded to practice yoga because that is What.I.Do. A week later I went to the doc and learned through x ray, the finger was indeed broken.

Don't Be Popeye
So here is the crucial part to healing. You must have grace with your brokenness. That means thinking positively about healing process. It also means acting in a positive manner. You've heard that Food is Medicine, right? Well it surely can be but it's important to do the homework here. In my first two weeks I ate a bowl of spinach with my eggs for breakfast and a bowl of spinach with lunch salad because spinach is so good for us! Well not everything that is typically healthy is good for our situation. My hand therapist reminded me that spinach contains a substance called oxalates which can bind up calcium and make it unavailable to our body. And calcium is a nutrient necessary for the cellular regrowth of a broken bone! Spinach and I temporarily broke up.

Easy on the Nightshades
Another category of foods to be mindful of while repairing bone are the nightshade vegetables including tomatoes, mushrooms, eggplant, and peppers. These veggies are known to cause bone inflammation so be wary of how much you eat and with what. It's important to balance them out with foods high in calcium.

Watch the Magical Fruit
Next on the health list are legumes such as kidney, white and pinto beans and peas. These guys are high in phytates which can potentially interfere with calcium absorption as well. The best way to reduce the phytates is to soak the bean and peas (I usually do overnight) prior to cooking. This is also a great thing to do with oats before making oatmeal. Overnight oats are hugely popular!

Buzz Kill
Maybe not so easy for some people working through bone trauma is the next modification...limiting alcohol. Alcohol does two things to bones-it can decrease mass in bones and delay fracture reparation. Research indicates no more than one drink per day for us ladies and two for the men.

The Sugar Thief
And finally, dessert. Sugar acts badly on so many levels but when we are broken, it can also rob us of phosphorous which is important in the facilitation of calcium. Best to just stay clear of that evil sweetness.

So what should we be eating to speed up healing? Here's a quick list of some sure fire good eats:

*sea veggies, yogurt, kefir, salmon = all high calcium foods
*kale and broccoli = vitamin k rich foods that help with bone formation
*organic lean protein =essential for rebuilding lost tissue
*vitamins c & d (my preference are EmergenC's and liquid D

Our bones are living, complex tissues that we constantly put demands on and sometimes need to fix. If you get in that situation like I tend to do, focus on what you can do with nutrition to speed up the healing process so you can regain your super hero status quick.

I am a personal trainer, educator and endurance athlete, not a doctor. Consult with your doctor prior to starting any fitness or diet program. 

Happy Hormone Spray

I'm an absolute endocrine system freak. I suffer from autoimmune disease and work really hard to stay on top of wellness and to prevent my kids from going down this road, too.

Long ago I got the cute colorful trees that hung in my car so it smelled like a big, fat Christmas cookie. Or those sprays I bought to use in the bathroom to have floral scented poop, yum! How bout those plug ins so the entire fall season smelled like apples in my classroom when I taught?! Those days are gone however, cause I got smart. Or maybe I should say I got Hashimotos Thyroid Disease so I had to smarten up.

Synthetic smells are bad for humans on many levels. This is especially true if we have young people in our house who systems are developing. It's super important for the air in our houses to be as pure and natural as possible.

We are so fortunate now to have a lot of choices for keeping our endocrine system happy. These days there is a plethora of essential oil companies out there with their diffusers and starter kits but you can also do it on your own much more affordably. I switch my smells up now and then but the core of my air fresheners in my bathroom and workout studio usually consist of: lavender, tea tree, eucalyptus, peppermint and frankincense. Keep your surroundings smelling clean and keep your hormones on the right track by making your own tailored spray. Simply measure 1 part witch hazel to 3 parts water and add 10 drops of each oil of your choosing. It's that easy!

Heart'n Betty!

This year I'm so super excited to be part of Team Betty 2K15. Betty Designs makes my race planning much more fun- I just can't wait to get my kit for my triathlons and visors for my running races plus all of the accessories and start training! But more than just the race wear, I've been having fun wearing my extra Betty bling all over town. The beanie comes in black and pink and trust me, it gets tons of compliments! I love that the designs are edgy and sweet at the same time.

Betty Designs also has a line "for the boys" with their Braveheart collection. From triathlon to streetwear, there is cool product for guys, too.

Next up on the list for me is the famous trucker hat but I just cannot decide which color...

Head on over to check out all things athletically awesome at Betty, today and check out the new Garden Party capris...You'll be hooked, promise!

Channeling My Inner Bendy-Barbie

This week starts a new chapter for me and in true new chapter form, I'm excited and nervous. I am embarking on my yoga teacher training. 200 hours of training as a matter of fact. Six committed weekends (Th-Sun) from now until March of learning, practicing and growing. A financial and time constraint for my family and one more thing on my long list of involvements. So again...excited and nervous. I envision that this will be me by like day 3. Yes, Bendy-Barbie, here I come.

Yoga is something I have loved for years. I began practicing it 12 years ago while pregnant with our middle child. I felt so incredibly good at the time and I swear it helped with delivery as well as shaped his nature. Since then I have been on and off with my practice, knowing full well that I should just stay in that on mode. Yoga helps my tight runner hamstrings immensely. I helps me to feel calm in a brain that constantly wants to go, see, do. It forces me to go internal and listen to what my body needs. It makes me quite frankly feel this cool!

So off I set for weekend 1/6. I'll wave goodbye to my kiddos, pack three thousand sports bras and walk into the proverbial sunset with my mat and water. And thinking ahead...I'd like to share the before and after shots because THIS is exactly what it will look like. 

OMMMMMMMMMMM

Seeking Wellness in Coffee

Like most people I adore December. I love Christmas, the magic, the memories and the excitement. However, even though I welcome hustle, the parties, the decorating and the traditions, I also find myself falling into stress easily. In my very unscientific poll I've taken over the last four days it's become really clear that so many of us freak out a little bit during the holidays for SO many different reasons. One of my co-workers even told me today that Thanksgiving has a track record of people filing for divorce. That's some seriously bad turkey!

So here we are on only December 1st and I already admitted I need help. (Working in the wellness field has so many advantages and one of them is that we health coaches are super keen to our own needs.) One of the best things that we can do is verbalize our needs and women, we are so much better at this then men. Sorry guys but it's true. So today I shot a good buddy a text about seeking wellness in coffee. She even dropped her house cleaning on her day off work to help so she's obviously a keeper. We spent an hour together sharing. An hour of tearing up, laughing and keeping it real (we sound like SUCH women!!). An hour and then back to the real world of work, family, issues, and laundry.

One hour is all you need with a friend that acts as a sounding board, perhaps offers some sage advice or maybe just a smile to help get those neurotransmitters back on the right path and to aid in the wellness process. One hour with a friend to validate your feelings, thoughts, look at things a new way...you'll be so much better off.
Oh yeah, and maybe a little coffee will help, too. ;)

Saving the Pits One Swipe at a Time

Hey gals (and guys!) that sweat... what are you putting on your pits? I know you already know this but I'm throwing it out there again. Our armpits share space with our lymph nodes which are small, roundish little clumps of tissue that are part of our lymphatic system. Our immune system works in conjunction with the lymphatic system to stop bacteria, viruses and disease from spreading throughout our bodies. The problem is that we sweaty beasts often don't think about the fact that we are putting toxic substances right at those sites so that we do not offend others around us at the gym. 

For years I have been dabbling with the name brand deodorants as well as the more "natural" brands as well. I have spent oodles of time standing at the store and smelling which one I liked best. Which one would make me smell like a fresh meadow whilst running on the treadmill? Or maybe like rain in the meadow while pushing weights over my head. All this vanity to smell good sweating and never really understanding what I was doing to my internal functions. 

Now that I'm older and wiser and dialed in to my health a bit more, I am on a mission to remove as much junk from my environment as possible. (Working really hard on healing thyroid issues!) My sister in law introduced me to a roll on and I'm here to say it works. Naturally Fresh fights off odor with it's mineral salts. It is hypoallergenic for us sensitive folk, paraben/pg free and fragrance free. It's extremely cost effective and easy to find at many stores. Keep in mind it will not keep you from sweating which is ok- that is our body's way of cooling down and we don't want to plug up our pores with antiperspirant! 

Note that the product definitely keeps those pits from smelling fowl but does take some time to dry before putting on a shirt! 

Breaking Free From the Pack. Me, Myself and I

I am a total socialholic. Is that a word? No?! It should be.

I am energized by people, sweat, motivation, and camaraderie. But sometimes it's good to head out by yourself and breathe, think, pray, meditate- whatever it is that your soul needs. Plus one of the benefits of going solo is that you can stop and snap pics and admire all the beauty around you without making someone have to pause their Garmin. :)

And while definitely not a pro at going out by myself fully in zen mode (I listen to fitness/health podcasts- a whole separate blog post to come!), I'm working my way there. Today I'm headed out for a short run and will go without the headphones and spend some possibly uncomfortable miles in my head alone. Decompression, people. We all need it. Namaste.

Dry What!? My New Obsession With Needles

I have been on a warpath to get rid of pain in upper left back for the past two and half months. No big deal really- it only hurt to breathe, run, lift, sleep and move. You get my point. Certain I broke a rib, the x-ray showed differently. I had massages. I had an adjustment from my chiropractor and manipulations from a D.O. I took way too much ibuprofen. I took natural anti-inflammatories that cost a fortune. Heat, ice, arnica, I did it all. And then I met the needle man.

On my way in to see a new physical therapist, I really didn't expect much. I knew they would say that I had movement issues. I knew being in a boot for weeks threw me out of whack. I thought they would give me some fascia release exercises and send me on my way. 

Now for the good part- my PT evaluated all of the above and then recommended that we try dry needling. A method used for the management of musculoskeletal pain. Sure, can't hurt (ha ha) so we started. The thin filament needle goes in unnoticeably and stimulates a healing process of of soft tissues (fascia, muscle trigger points, tendons and ligaments) which will lead to pain relief and a healthier physiology overall.

Three or so needles in I was like "I can barely feel it" and then some trigger point spots revealed a whole new freaky leaping source of wow. When I had enough of the achy, crampy feeling, we stopped. The pain was instantly better where the needles had gone and a sneeze shortly thereafter proved it. I didn't wince or tear up like I had for months. I went on with my day and could feel pain in the spots that hadn't been touched. I couldn't wait to go back for more and finish it off. The following week I went in for round 2 and now I'm a junkie. Hooked. A believer! 

Many people have asked what the difference between dry needling and acupuncture is. My PT explains it as acupuncture is designed to work with meridians in the body based off of Chinese medicine whereas in dry needling a similar method is used to aid the musculoskeletal and nervous system. Singing it's praises, I couldn't be more thankful to have relief! I would love to hear how this has helped other athletes overcome both injury and plain old chronic pain. If you have tried it, please share! 

On the Road Again

This weekend marked my break up with my hairline fracture.  This relationship with injury is OVER. And to celebrate this kicking the boot to the curb, I laced up and hit the road.

Now I'm kind of a maniac about many things I do so this was important that I truly do it right. The smart way to make a comeback is slowly. I say this mostly for myself because I give great, sound advice but I don't always follow that protocol. When we runners come back after taking time off, we have to do a solid warm up and then a run/walk combo. If you have a device that you can set to let you know when it's time to walk, it makes things a lot easier. Otherwise, ten minutes will fly by and you'll be thinking "I feel so good, I can keep going". And that mentality is seriously a trap! Make a simple plan, set your length of time and enjoy easing back in. (Should I say that again??) Repeat this method for the first 3-4 runs before adding time and speed back in.

If you are a garmin/running toy kind of person like me, you need to only use it to measure your length of time or set distance. DO NOT focus on the total time it takes to reach that set distance. Speed will come back in with patience and smart thinking. Promise! 

Stay positive, my wounded warrior running friends and I'll see you out there.

Those Aren't Chia Seeds

Last month I read a post from one of my faves, the Food Babe.  (If you don't know her yet, you should!) I thought it was pretty creepy and then moved on with my day. Now you need to know that I am a huge clean mouth lunatic. I floss numerous times a day and even use a little scraper to fend off any yucky thing in the mouth. I pride myself on that constant 'just came from the dentist look and feel'. Last week at the dentist my hygienist asked me what kind of toothpaste I used. This, I told her.

And then she showed me what she found way up in my gum. It looked just like this. They are most likely chia seeds, I told her. She reassured me it was blue and plastic bead. And if you read closely you'll see that these beads are made from the same substance as plastic bags. How toxic that these are lodged for who knows how long in our mouths. Better yet, I.HAD.NO.CLUE.

Do some research people and you'll see that these beads actually don't have any benefit. Another product that you think is giving you more bang with it's special features but can actually be quite harmful. These microscrubbers are going promptly into the garbage. Learning something new everyday, I am!

Down But Not Out- How To Maintain Your Fitness And Health When The Going Gets Tough

I am thrilled for my husband. Really, thrilled. He has been a volunteer firefighter for the past five years and just got hired on as a career firefighter. Leaving the corporate world, he gave his suits to goodwill and cleared out his closet with a happy heart. And then he went to fire academy.

Fire academy for those that don't know is like Marine Boot Camp for THREE MONTHS. That means for three months I am the parent in charge to our three children, owner of a home training studio, part time group exercise director at a large health club, chauffeur, cook, accountant, maid, blah blah blah. You know, all those things moms do (seriously, single moms, I am forever praising you) but while working and did I mention injured?

This post truly isn't an open invite to the pity party. I am here to say that things can be R O U G H but we still have to focus in on health. We must! I'm just trying to convey that the chips are down and the stress is high but it's going to be okay. If I were to just throw in the towel here, my cortisol levels would skyrocket, I'd gain a bajillion pounds and I'd never sleep a wink. So....here's the game plan.

This was a one of my kids
b-day before we went out
for dinner.
I got a quick set in
cause you know
there would be cake!

Whether it's time, injury, space... you need to throw the excuse out the window because you can do this! There is ample research these days as to just how much time is needed for a beneficial workout. The good news is that with so many Hiit classes (High Intensity Interval Training), you can get a full body workout done in as little as 20 minutes. And this is coming from someone who willingly runs and bikes for hours on end! :) Research also indicates that it's truly the intensity of the workout, not the duration. Everyone can set aside that or incorporate it into their favorite TV show, while helping with homework (don't laugh, I've done it), or even the dreaded set the alarm a smidge earlier. So the time excuse is out.

Foam rolling helps injuries heal
but also helps ward them
 off from happening!

What about injury, you ask? Chances are if your top is broken, the bottom works and vice versa. In my dumb boot, I have gained some great upper body strength. Maybe it's a core focus or flexibility gains with yoga. Whatever is not in optimal health on the body just lends to the opportunity to focus elsewhere. And lastly the space. I am blessed to have a home gym but I've also lived in houses that have nada as far as space. That's the time the coffee table gets pushed out of the way and you welcome burpees, squats, push ups, planks, high knees...the list could go on and on.

I'm so excited to one day have my honey back and be able to run and see fabulous sights but in the meantime, I am going to stay Positive, with a capital P because I mean it. I am going to eat nourishing food, hang out with uplifting people, sleep as much as I can, work when & what I'm able to and wish the same for all out Titanics out there. I may be down but surely not out.

The Four Letter Word

Time. We are all short on it and wishing we had more. As a trainer and health coach, it's the number one obstacle for healthy meal prep and for exercising that I hear. Unless that's an excuse for "I don't want to do it", there are simple tricks for the lack of time that will become habit in a few short days.


*30 minutes. Set your clock one half hour earlier to get in a work out 3-4x per week. By the end of the week, your natural rhythms will be used to it and it will sink in. Even if it's just walking, get yourself up and go. Your body and brain will thank you at the end of the day.

*Thoughtful prep. Most of our schedules are just plain nuts, right? We bring on way too much and then sacrifice our health for it. Carving out planning and prep time is key to success. Being organized and following a plan sets us up for success. So... #1 pick a time over the weekend to write out the list of meals for the week. Get on Pinterest for ideas- it may give you great inspiration! # 2 Next step is the shopping. Read the labels and choose wisely. #3 Last step is washing, chopping and storing all the veggies and produce that will help you make those good choices when your brain is soup and your blood sugar is crashing. Steer clear of the scary pantry- there is minimal nutrient value in there!

*Write it down. How many times have you heard that? It works guys, tried and true. Put the workout times and planning/shopping/prep on your calendar. Schedule it. Stick to it. You can do this. You can do this for your health.

FOMO

Do you know what that is? I have it, I have FOMO...Fear of Missing Out. I have always struggled with this. I remembered days in high school feeling like the world was going to end if I wasn't out with friends on a weekend night. In college, it continued. As a big ole grown up living in a tech world, it strikes me even harder and understandably so.

Along with the FOMO, I struggle with GSS- Gold Star Syndrome. (Ok, I made that one up)! GSS is the constant need for that star, the approval from others that what I do is validated, good and important. I know I'm not alone in this so I wanted to put it out there. The combo of FOMO/GSS is exacerbated greatly by our access to social media. The spiral spins out of control quickly for us seekers to constantly check in on our Instagram accounts, Facebook and whatever else we use.

A few nights ago while on a run I was listening to a podcast (because if I'm not multi tasking, I'm wasting time, right?) Two things struck me through this podcast. I am a teacher of health but I am not the best student. Head down plowing ahead, I had gone for five miles without once looking up at the beauty that surrounds me. I live in a forest of green, tall giants and my eyes have been fixated on the ground. Aha! Secondly, this GSS really only exists in my mind. My kids and husband love me not for what I accomplish each and every day, but unconditionally. So why can't I love myself that way? And for the FOMO, well that is just something that I need to work through. I had big plans for this weekend and instead ended up with the stomach flu and on my back in bed. I missed celebrating a friend's birthday, teaching my TRX class, running errands, getting the house clean and organized and filling up my Polar Loop so I could get an "active day". But I lived. It's going to be okay.

So here is what I have come up with. I need parameters of social media self control. Facebook and Instagram will get my attention at set times of the day. Email will be checked and replied to in the same fashion. I'm going to focus on lifting up my gaze and taking in my surroundings. I will practice being happy with life the way it is. So starting now, I'm signing off and getting to self care. Peace.

Three Easy Ways to Hit Your Reset Button

Christmas day has come and gone in a flash as usual. So much anticipation and prep and poof... This year I was hit with the stomach bug mid afternoon on Christmas Eve. Crippling pains and vomiting and I tearfully missed out on all the Yancey traditions. No church, no finger foods while watching Muppet Christmas, no snuggling by candlelight sipping wine surrounded by excited kids. Nope. Stuck in my bed/bathroom and feeling like death. But in all this doom there is in fact a silver lining. Yep- I have hit the reboot button and did a super fast cleanse.

Okay, that may be gross but it's true. I thankfully didn't overdo the eating, drinking and partaking in sweets. I did however try these three things which I recommend to anyone wanting to get off to a clean'er' start.

1. Bone Broth- a fantastic staple to have often. Made from animal bones, the minerals and collagen that come from the broth reap amazing benefits. To make the broth I put my bones (carcass or frozen bones from Whole Foods or PCC), a packet of gelatin, a tablespoon of apple cider vinegar and cover with water. Let it all cook for about 24 hours. I store it in mason jars in the fridge and drink it whenever I'm hungry or need a surge.

2. Detox Soak- we all have been running like crazy and need a little down time. Relaxation is crucial to our health (and happiness) and I find that in a hot, therapeutic bath. To add the detox element use 1- 1.5 cup of baking soda and 1/4 cup apple cider vinegar. Skin will feel amazingly soft and these two elements together bring oodles of benefits.

3. Fresh Air- sounds simple and it really is. Go for a walk even in the cold. Breathing deeply to get the fresh air changes mood, strengthens the immune system and gives us mental clarity. And if the sun is out...added bonus!

Try these tricks to feel your best this holiday season. Wishing you and yours health and happiness!

Happy Healthy New Year!!!

Holiday Rush Health Tips

I am in disbelief that Christmas is next week. For me, the past few months have been a blur of excitement, stress, and chaotic running at a pace that is simply not healthy. Our family changes included a the start of a new job for me, my husband was laid of his job, our daughter started high school in the city and another starting middle school. There was the Ironman race last month with physical demands to add to the daily pressures. I opened up the CoreFit studio for small group and personal training. Logistically, financially, emotionally...it takes a toll.

Our bodies are not meant to function at a frantic pace for long periods of time. There has to be balance in order for our immune and hormonal systems to be at their peak. Our adrenal system will put the brakes on when we do not have this balance causing fatigue, depression and an overall sense of unwellness. Stress can lead to serious problems not only in the body but in our relationships as well. So... here is what we can do.

*REST! Try to get to bed early and stay on a routine bed time. Aim to go to bed and wake up the same time all week long. Instead of grabbing more coffee throughout the day, try to catch a quick rest. Which leads me to...

*Limit the caffeine. Stick to two cups of coffee a day if you are a coffee drinker. Try Yerba Mate tea which has plenty of health benefits and caffeine. NO SODA! (Whole other blog post necessary!) If you are addicted to either diet or regular try drinking carbonated water instead.

*Drink half your body weight in water. Look at how many pounds you weigh and drink that in ounces. More is necessary if you are working out. Drink water before eating and when feeling hungry. Staying hydrated effects mood, satiation, cognitive function, helps build muscle and improves the look of your skin.

*Exercise not to the point of extreme. In winter months I like to do short blasts of workload. Thirty minutes of lifting heavy, high intensity intervals, quick, fast runs...this is what the body needs. Enough to keep you on your target but not taxing the body.

*Eating nutrient dense foods. Amen! This is the staple to help us through the busy times. Eating as much dark leafy greens, veggies, healthy fats and protein will keep us from binging on the crap surrounds us everywhere we go. This is key for not going down the sugar blues road.

*Breathe. Practice diaphramatic breathing throughout your day. Inhale through the nose, inflating your lungs like balloons until you can't take in any more air. Slowly exhale through your mouth making an audible "ahhhhhhhh". Repeat 6 more times. Try this calming tool while in traffic, standing in line at the store or whenever you feel your heart rate starting to climb from stress.

*Laugh. This is a must! It is so good for us to have a big, old belly laugh at least once a day. It is the fast medicine we need to bring balance back to our mind/body connection. Try downloading a funny, daily app for jokes. Turn on an old sitcom. Hang out with kids, they know how to do this really well!

Did It

As I sit with a glass of Proseco bubbling away, I am feeling very sentimental about Sunday's Ironman Arizona race. Just this time last week, I was filled with nervous excitement about what was to come. Not being able to fully picture what it would look, feel and be like, my mind raced. I was nervous to leave our three kids behind. So much planning that took place to get them settled. Great friends made it doable, I am so grateful.

Friday: Came quick and the flight was great. My senior neighbor on the plane asked me reason for travel. Awesome- a reason to share my excitement. Next stop was the rental car and that is when things turned ugly. The company lost my reservation, sent me to find two cars that weren't in the lot and then informed me they had no car for me. Sigh. After 2 hours of standing there losing my patience and desperately needing to hydrate, I finally got a car. It was a more than painful experience. I commented to the company that my upcoming Ironman race was surely going to be easier than renting a car from them.



Off to the check in and let the fun begin! Friday night my husband had arrived and we had dinner with my parents about 40 miles north. So awesome to see them and relax. Early to bed and trying to get a good night sleep in the casita. Thanks m & d!

Saturday: Was filled with quick everythings- quick swim, short bike, 2 mi run (that was tough- lots of foot pain!) We checked in my bike, bags and eventually made it back to the hotel room to rest. Early dinner with some friends and trying to get to sleep. (HA!)

Sunday: My internal clock woke up at 3:stupid50. I got up, did some yoga, drank a coffee and tried to stay calm. We headed out about 5:30 to get to the start, pump tires, get marked, situate missing items in bags, etc. I was so glad to see a familiar face from my dentist/friend who I rode with a few times in training. Helped me to feel like things were going to be okay.

THE SWIM- Jumping into Tempe Town Lake was the sign that there was no going back. It was cold, not quite light outside yet and really overwhelming to me. I got so super pumped swimming up to the start, crying during the national anthem, seeing my husband in the crowd and boom we were off. Lots of clobbering and smacking in the face. Got my goggles kicked off and choked twice. No biggie. I just kept going and told myself to get through the swim. I did.

THE BIKE- I counted only 4 other road bikes besides mine so I was looking at every bike with great envy. Other than that, the scenery was pretty, the temperature was perfect and the crowds and volunteers were unbelievable. The course was three laps so I got pretty comfortable with the plan. I said "I wish" every time I passed a large race mile marker sign and said "thank GOD!" every time I passed a small one. However about mile 40, my stomach started cramping and I knew I was in for trouble. I chomped every half hour on my tummy relief and to no avail. I got off my bike four times to stretch out and relieve the cramping and tried to stay calm. The winds started to kick up half way through and that is when I realized this was really gonna hurt. All I could think of was 'get me off this bike'. Throughout most of the bike, I got killer compliments on my kit and many, many jokes that went with it. Gotta have a sense of humor guys, especially in an Ironman. I just kept going though and told myself to just get through the bike. I did.

THE RUN- My honey was near the transition with a huge smile on his face. "My stomach is KILLING me", I yelled. Nothing but encouragement from him and so I taped up my injured foot and set off for the marathon. The first five miles felt painful but good to straighten up and run. (Or jog as my time shows). And from there it went downhill quickly. My plantar fasciitis was trying to mess with me and then the tummy issues from hell kicked in. Shooting pain and nausea with a side order of dizziness ensued. At mile twelve I sat down and thought about if I could finish. A lovely volunteer grabbed his first aid bag and gave me some anti nausea medicine. Who takes pills from a stranger on the side of the road??? ME! Through it all I tried to keep my sense of humor, smile, dance and encourage people that were hurting too. There were people walking with me near the end that helped the brunt the misery and I began to see that this too was about to pass. Another hardship done. All that training, done. This event I thought about for over a year was...yes...done.  The lights were there, the people were cheering and of course, I cried. With a huge smile I danced myself right through the shoot and they said it. They said, Heather Yancey, YOU are an Ironman. I did it, I really did.



When asked on Sunday if I'd ever do it again. I said "hell no". Monday I said, "you're nuts". Well it's Thursday, people. YAHOO, let's do this again!! :) 

Tapers and Tales

This is taper week for me. That means everything starts to slow down in ironman training but the funny thing is- how does life slow down with three children, a husband, a house still in progress, 3 part time jobs and getting my training studio going? People have warned me, "taper week is really tough". "Just get through the week". "Good luck with tapering" they said.

SAY WHAT?! I am loving taper week! I feel like a mom in control (did I just say that??) again. I am actually home this weekend (for the most part). For the past bajillion weekends I have left the house before family awakes and gotten home mid afternoon usually to a house upside down and a teen looking for mom.

Taper week has got me reflecting on the past eight months of building endurance, trying to gain speed and confidence in the three sports. Two constant challenges continuously popped up through the spring and summer. How to be present for my family and how to train while teaching and participating in numerous group fitness classes. There would be days that I could incorporate spin classes easily but to offset that there were many days of a lot of TRX and weight lifting and then trying to swim across the lake with little upper body strength left. I desperately needed cliff notes on how a fitness instructor does it without over training. And then lets just throw in doing all this with Hashimoto's Disease- never fully knowing if it was the training or the thyroid issue that left me feeling exhausted. There was also that annoying metatarsal stress fracture, bruised rib, and plantar fasciitis that tried to mess up the plans but here I am. Going forward.

So for the next few days, I'll be laying low, getting ready to leave for Arizona. Putting out the daily fires at my house. Staying positive and mapping out the race in my mind. Nervous. Excited. Tapering.

Fending Off Vampires and Staying Well

I came across a video from a new fave of mine over at The Whole Journey. This vid details the concoction for making a Flu Shot- essentially a shot of everything you need to boost your immune system and fight off those bad guys.

I tested it out Friday evening because I could feel that sneaking chest discomfort, gross throat crud and aching body. I drank a cup and a half Friday night and a few sips throughout the day Saturday. And wow, that junk hit the road! Tis the season to come down with ailments- you may want to get out your blender, too!

Almond Coco Cups

Oh man do I love clean eating treats. I am overcoming a monstrous sweet tooth and this recipe sure helps to conquer! This yummylicious concoction is super simple, loaded with good fats and puts that crazy craving to bed. With these around I don't even look twice at those nasty candy corns anymore.

Heat 1 cup coconut butter, 1 cup almond butter, 1/4 cup dark chocolate chips, 1 tsp coconut oil in a pan until it melts together. Drop into mini muffin wrappers (learned that the hard way!) and refrigerate. I experimented with a drizzle of honey on top after pouring which makes for a drippy surprise when eating. Try em out and leave a comment how you like them! Kid tested and approved...:)

For my longer training rides I have been forming these into bars with chia seeds....makes me want to ride all day long!