Dear TRX....

Dear TRX,

I've missed you.

I've missed the sore muscles you cause, and how strong I feel after completing each class. I miss feeling like a badass when I can kill a move I've been practicing for weeks. I've missed checking in with friends and cheering each other on as we sweat at 5am. I can't wait to see you next week, and I promise  I'll try to stick around while training for races.

Love,

Stephanie

I'm returning to class once a week at Bia Fitness! I won a gift certificate around the holidays, which will get me through an 8 week session, then I'll have to re-visit if I can stay on after that. I am NOT looking forward to the 4:30am wakeup to get there in time, but it is only once a week.

My running keeps getting put off, but I'm getting back on track with training while I contemplate a 70.3 in June. Or.... one of my friends is trying to convince me to race Pumpkinman the weekend I get back from my honeymoon. He thinks eating and drinking will be the perfect taper, but not sure if I agree.

I know I'm ready to get back on a schedule with training again!

What time do you get up to workout?

Do you think I could do 70.3 right after 10 days of honeymooning?

Do you like the regimen of training or prefer a relaxed workout plan?

Fitting In

Source: snotm.com via Julie on Pinterest

To me, fitting in is an important part of life.

When I first started running, I felt like I didn't fit in, but after more training and racing, I finally feel like I belong in the running community. With triathlon, I still feel like I'm finding my place.

You may not guess, but I have a hard time fitting in with new groups of people. I tried joining up with the local triathlon club, the Cyclonauts, but I felt way out of my league. I tried riding with the bike shop's girls riding group, which was better, but I didn't feel 100% at. When I first started working out at Bia Fitness, I felt like I didn't belong either.

When everyone in a group already knows each other, I feel like the odd man out. I feel unwanted, or like I just don't fit in. I know that its not true, but I just have such a big fear of not being liked, that I freak out a little in my head.

I've been working out at Bia Fitness for about 9 months now. When I first started, I vaguely knew a few people from my gym. I still felt uncomfortable. I didn't chat with anyone before or after class like some of the others did. I didn't have a partner ready to go when I needed one. But over these past 9 months, I'm starting to feel like I fit in. I talk with people about races, or running. People ask me how my training or racing is going. I've had people to partner with. Then the biggest turning point for me, was this morning when one of the girls asked me if I wanted to join her and a few people to run on tuesday mornings.

I know to some of you, it may not seem like a big deal.

Being asked to join the running group just made me feel like I belonged.

I warned her I was slow, and she said, "Oh no big deal, we just go out to have fun."

I guess I learned a couple things.

#1 You may need to stick around through the initial awkwardness until you feel like you fit in.

#2 If you still don't feel like you belong, then maybe its not the right place.

I honestly don't think I gave the Cyclonauts or Competitive Edge group a fair chance last year. This year, I definitely plan on trying a little harder to make some new friends and fit in. It may be a little uncomfortable at first, but my hope is that it will lead me to being a better runner & triathlete.

Do you have a tough time fitting in or do you love new groups and people?

The Act of Change

source: google images

I stand up for myself.

I give out my ideas or opinions.

I make it a point to tell others that complaining doesn't change things, actions do.

Unfortunately, when it came to my work, I wasn't taking my own advice. Yesterday that changed. I stood up for myself. I am working to make things change for myself and my coworkers. Its scary, and nerve-racking. But I'm happy that we're finally making the change we need to.

In my endurance sport world, this means that I need to make some changes. Time passing by will not make me lose weight, or be a better swimmer. I need to take action to make those things happen. I need to get in the pool, jump on the bike, watch my food intake.

What are some things you need to take action to change?

My change for this weekend?

Trainer ride this morning

Work on my 70.3 training plan

A trip to Lululemon to shop away frustrations (and get some gorgeous new gear)

 Run tomorrow

Meeting at Bia Fitness with a nutritionist

Swimming tomorrow with a friend

Whats your weekend look like?

Halloween Rules

In an effort to keep us on track throughout the holidays, Krystal (@ Bia Fitness) gave us a list of rules for each holiday and had us sign it like a contract. Let's review Halloween's rules today, and how I'm making out so far.

Halloween Rules

1. No Candy in the House until 10/29/11. Broken. Because of the party we had last weekend, I did need to buy some for the party, and while I was at Costco, got some for the tricker treaters. Good news? I haven't had a bite. Can't say the same for Kevin & my roomie though.

2. No eating ANY candy at ANY time. So far I have avoided candy at work and home repeadedly. I am really working hard on this one to build up my self control for all the rest of the holidays to come.

3. Reward yourself & your family for choosing fruits & vegetables instead of candy. So far so good! Tonight I had raspberries & tea instead of candy. My reward for working hard all week will be a manicure on friday night.

4. ALL candy OUT of the house by 11/6/11. I don't for see this being a problem. Initially I thought "maybe I'll keep a small bag with my favorites hidden for later." who am I kidding?! I would probably eventually find it and eat the whole bag. Plus, I'm trying to develop new behaviors and tastes by NOT wanting the candy. It will help a lot more if its not here, which is why I will bring it all to work to be devoured by my coworkers on tuesday November 1st!

Do you have any strategies to help you get through Halloween?
Want to join me in following the Bia Fitness rules?

TRX class this morning was awesome, I know I'll be so sore tomorrow. Most of the exercises were ones I haven't done before, and either I have horribly weak abs or the TRX is just wicked bad ass. Honestly, I think my core is just incredibly weak, so this will be the perfect opportunity to help strengthen it. I'm sure it will not only help with running, but with my back pain I get often too.

I made Buffalo Chicken Chili for dinner tonight from Joy Bauer's cookbook Slim & Scrumptious. Remember when I did my review of this cookbook (HERE)? This recipe is another that definitely did not disappoint. In fact, Kevin couldn't stop telling me how awesome it was. I could see it being a great football party dish thrown into a crockpot to stay warm. I wish I had taken a pic, but we were hungry! Maybe you're even interested in me sharing the recipe? Let me know!

Tomorrow I have a quick 5 miler on the schedule and I need to take a muscle relaxer and get to bed with a heat pack. Cross your fingers that my back behaves tomorrow!

TRX & a winner

This week, I'm switching things up.

After a discussion with Krystal (@ Bia Fitness), I've decided to make the switch from bootcamp classes to TRX. I fell in love with TRX the first time I used it, and I'm so excited to start a class solely dedicated to using it to tone up. Krystal is so excited I'm switching. She feels like it is an excellent way to get my strengthening in for running, she uses it herself while training for marathons.

My abs are still sore from the plank walks, and knee tucks on thursday. I'm not sure if its because my abs are just incredibly weak, or if the TRX is just that badass. Those sore abs however, did lead me to make some smart decisions (like a salad at On the Border, and practically no alcohol or food at my party last night). I  am feeling skinny this week and love it! I guess thats what happens when you actually count points and eat smarter?

Do you try switching up your workouts?

The winner of the Sparkly Soul headbands is Roxylytte!

email me at sgrigely at  hotmail dot com to claim your prize.

Bia Love...

This past sunday, I went to a "stretch & learn" class @ Bia Fitness. The class was awesome, it really reignited my commitment to losing weight. We focused on a few things...

1. Fitness is our sport. Not just my running, or triathlon, but overall fitness. Making plans to reach my goals to reach my highest potential to be healthier.
2. Finding a way to integrate fitness into the community is a great way to spread the love of fitness. Krystal enthusiastically talked about having us come to her with our ideas. My idea, I've been thinking about for awhile is Girls on the Run. Its a nonprofit organization working at helping girls in grades 3-5 learn to run and build self-esteem. There is currently no chapter close to us, so Krystal & I talked and we're going to try and start one in western mass!
3. EPOC is powerful calorie torcher. Excess Post-Exercise Oxygen Consumption. Pretty much the afterburn of calories after your workout is over. It can last anywhere from 15 min to 48 hours. You can maximize this by increasing the intensity or duration (greater afterburn with increased intensity), and with optimum fueling. This reinforces my work at Bootcamp with the high intensity intervals and with my speedwork runs.

It was such a great session, which ended with her having us sign a Bia Fitness Challenge agreement for the holidays. It included rules about Halloween candy, cocktails, party food, and exercise. She left us with a great quote that I hung up on my fridge...

"A serious athlete is one with a drive that can not be deterred, a will to accomplish that does not accept failure, and the mental toughness to make positive advances each day to reach one's goals. As athletes we have made a commitment to ourselves to perform at the highest level of our potential and we are driven to take steps to ensure our success. Success can only be achieved with a well laid out plan fixed to specific goals."

This morning I counted my speedwork run as my Cupcake Classic 3.7 miler for Run with Jess' virtual race!

I finished in 38:50!

5 min warmup

1600m x 3 @ 6.4mph, 1 min rest intervals @ 3.8

cooldown

I celebrated with a bite (only a bite!) of the pumpkin cupcake with creamcheese frosting the speech therapists brought us in at work. YUM!

guess what?
I've counted all points the past 2 days!!

BIA 5K & weekend race plan...

So I decided... 

Both the 5K & the Sprint Triathlon this weekend. 

The more I thought about the triathlon, the more I talked myself into it. I had already paid the $90 registration fee, I would hate to see that money go to waste! It is a sold out race, and I would feel bad not showing up, when someone really wanted to be there. The race is "supposed" to be flat & fast, and the Athenas are in the last swim wave. I managed to get one more swim practice in on friday morning, and felt a little better about the swim. Now I need to get to packet pickup today, then start laying my gear out for tomorrow!

Today, I met my friend Debbie in Longmeadow for the BJ Williams Road Race, to support the Brain Injury Association of Massachusetts. Kevin's mom suffered a traumatic brain injury almost 4 years ago, and we are still dealing with the many complicated things following that, plus my area of work, made me really want to support the cause.

It was a small race, non chip timed, through the fairly quiet streets of Longmeadow. I started off a little too fast, got pretty tired near the end, but sprinted to the finish I chicked 2 girls (one had a jog stroller). That made me feel good haha

The bad, I missed my goal finish of under 30 min by 2 seconds, clocking in at 30:01.

Good? 30:01 is a new PR!!

When I got home, I checked the goody-bag they gave us, not too shabby for a cheapie local race!

Definitely a quick easy race, close to home, for a fabulous cause! I was really glad I joined Debbie for a mood boosting run before tomorrow's triathlon. Time for packet pick up & sneaker shopping with my mom!

Check out my guest blog post at Rust Belt Runner HERE! It posted thursday, but I've been so busy, I forgot to let you guys know!! Please please please, check it out!

Rain rain go away!!

This week's workouts have been a washout! Yesterday, I wasn't able to ride, since I had to work. Today Shelley  I had an 8 miler scheduled but due to pouring rain we cancelled. We didn't feel like getting poured on 2 weekends in a row.

My bootcamp, the major motivator to my recent weight loss success is winding down this coming week. So sad! Good news is, I have decided to commit to another 8 weeks of fabulous bootcamp workouts with Bia Fitness.

Another great way to stay in shape?

The Everyday Health

A great challenge that isn't measuring you up against others, but instead rewards you with prizes for achieving goals such as tracking calories, working out, eating veggies, and cutting out soda. You can win prizes like free Jillian Michaels & Joy Bauer books & a session with a nutritionist.

Enter the Challenge HERE!

Tonight we're heading to the Blink 182 concert, but praying the rain isn't too bad! We have lawn seats, and its been raining all day, and is supposed to storm tonight. I'm crossing my fingers that its not too bad outside. I also thankfully have the day off tomorrow, so  my plan is to swim, clean the entire house, and start packing for vacay!

Congrats to everyone who finished Chicago RnR today!

Consistency is key

To make any progress toward a goal, consistency is the most important thing. Performing healthy behaviors on a daily basis, will help you reach you reach your weight loss and fitness goals. Skimp, a little here, skimp a little there, and you're sidelining your goal. Sometimes things come up, but striving to avoid temptations to skip a workout, or eat an entire carton of ice cream will help us get where we want to be.

This week, I have been more than consistent. The start of bootcamp has been so motivating, I have not only gotten in 99% of my scheduled workouts, but I added in a couple too.  My leg muscles have never been more sore, and I feel like I am really starting to see changes. The scale is moving in the right direction, and I really want to stay focused through the holiday weekend.

How do you stay consistent?

Wednesday morning I had a great speedwork run, then that night I went on a group ride with the bike shop club. Remember that Cyclonauts ride I went on (post HERE)? The one I almost died on? This one was much better! An all women's ride with the Competitive Edge ladies, with manageable hills and a mostly easy pace. It was a beautiful ride with a lot of great scenery, and despite my incredibly sore legs, I had a fabulous time.  Thursday morning was another round of bootcamp. We used the huge battle ropes biggest loser style, ran laps, and did squats and side squats with elastic bands around our ankles. I glutes were literally screaming at me & ready to fall off, it was wicked intense. I am LOVING this bootcamp thing! Needless to say, I did miss my run this morning because my legs were so sore I couldn't lift my toes with walking.

Tonight I have a girls night planned, and tomorrow a beach day! I'm ready for some sunshine, relaxation, magazine catching up and a tan!

Bootcamp and weigh in...

Bootcamp yesterday morning was a fabulous workout. 

We started with a basic assessment of how many pushups, squat jumps, burpees, jumping jacks, mountain climbers we could do of each in a minute. Then we did circuits with the TRX, jump rope & running. There was a good size group (about 11 of us), and the next group had 20! I'm glad fewer people like waking up early for a 5am workout.

The Burpee: I'm certainly feeling it today!

It was also weigh in day yesterday. I had done really well this past week at eating healthy, working out, but was feeling bloated & puffy. I think from Monday's dinner of Sloppy Joe's. I was praying I wouldn't have a gain, because I worked really hard this week! I knew it would probably come off when I'm better hydrated and have the sodium flushed out, but sometimes a gain really screws with my head. Luckily it was a bust, no gain, no loss. I turned it into motivation to stay on track and drink 3 gallons of water.

Had an easy day at work (what?), then came home to make a yummy dinner of grilled shrimp, asparagus, and quinoa. My energy level was so great (and I was so motivated to have a loss next week), so I decided to work on some hills after dinner. So at 8pm, I drove over to Forest Park and did what I think a hill repeat is. I've heard people talk about hill repeats, and I figured it just must mean repeating a hill over & over. So I would run up the hill, then walk back down. I did it for 20 min before heading home. Is that how it works?

I have a pitcher with lemon water in the fridge, a new workout schedule made to accommodate bootcamps, and was super pumped to see a 2 pound loss on the scale this morning. I guess I successfully flushed all the bad stuff out!

Now I need to keep things consistent!
How do you keep your motivation consistent?

What I'm excited about...

I'm off to bed in a few since I have an early morning at 5am of bootcamp. I'll have to be up super early, but I am so excited to start it! I'll try to keep it short and sweet.

There's a few other things I'm excited about too...

1. The Josh Billings Runaground race. One of my friends told me about it. Its a race done typically in teams (which will be us), but you can do it by yourself. The race is a 27 mile bike, 5 mile kayak & 10K run. I'll be doing the bike portion. SUPER excited!

2. There are some GREAT fundraising raffles going on right now, and I wish I had time to mention them all (I will try to another day), but definitely check out Baby Weight My Fat Ass HERE to win an awesome Trigger Point Therapy set to help benefit Autism!

3. This weekend is 4th of July which means a 3-day weekend for me, fireworks, parties & fun! Hopefully a day at the beach if its nice out. Oh ya, and a 10 mile run.

4. The winner of my Kushyfoot giveaway is Kari @ Running Ricig! email me Kari with your address, and I'll send them you're way. P.S. She has an amazing Banana bread recipe that was a HUGE hit with my coworkers!

Happy Monday!

Three Things Thursday!

1. I got in an awesome run today. I skipped my run in the morning, but after a great day at work (so unusual to say), and getting home a little early, I decided to give it a whirl before dinner. I was scheduled for a 5 mile tempo run, so I mapped out a loop that was almost 5, and headed out for a nice rainy run. Normally, I hate running in less than ideal running conditions, but for some reason I couldn't wait to get out in the rain to run. My planned mid-tempo pace is 10:45 on my training schedule, and I kept it pretty close...

I started a little fast, then settled in. I remembered that this route was the one I did for my first post surgery outdoor run, and thought of how far I've come since then.

2. I did it! I joined the Half Fanatics!

I am now Fanatic #1184 at a Neptune (1 moon) level. I am hoping to upgrade to Saturn (3 moon) status in the fall with 4 half marathons in 4 states in 51 days.

3. With my vacation now booked, I have continued to stay focused on my eating and exercising. I had an intense bootcamp session last night with a heavy focus on TRX, which I loove. My 2x/week bootcamp starts on tuesday morning, which means I need to adapt my training schedule since tues/thurs are typically running days. Krystal also gave us some great nutritional advice (separate post about it later), which I think is a great focus to help me with my weightloss. Overall I am feeling so much healthier and starting to notice little changes in how my clothes fit, hooray!

Don't forget to enter my Kushy Foot giveaway HERE, it ends 6/25!

Soooo Happy its friday tomorrow, even if I am working saturday. 

Next triathlon is Sunday at the Wilbraham YMCA!

Motivation is coming!

My head is in the game.

Today was weigh in day, and I knew it wouldn't be pretty since I had an indulgent weekend with dinners out, cocktails, and a lack of exercise last week. I was pleasantly surprised to come away with only a .2 gain, and be ready to start my new week with a positive outlook. Stepping on my home scale this morning, I was wicked pumped to see a 2% loss in body fat from a couple weeks ago, SCORE!

California culinary schools may be an option for those of you who are craving warmth and sunshine and learning about cooking and nutritious eating. When healthy food tastes great, it is easy to find the motivation to want to eat healthfully. Anyone looking for a career change?

My favorite trainer! Bia Owner Krystal

Keeping motivation high is difficult for me. I think many of us have a few good days, or weeks, then start to fall apart. I am trying different things to help keep me positive about losing weight, working out, and being healthier. Since I've enjoyed the outdoor bootcamp class so much with Bia Fitness, I was thinking I should keep with another class. I've found that I looove the TRX, and was wanting to start their 5am TRX class. However, there is a bootcamp challenge starting at the end of june with Bia Fitness, and TRX is on hold until fall, so I've decided to join the bootcamp class. Paying the money will force me to show up, and I know it blasts a TON of calories. As long as I can keep solid with my nutrition I should be on the right track for a good weightloss. Krystal was my original trainer, and has been with me since my first half marathon, so I'm really excited to be working out with her again!

What is the extra motivation needed for?

VACATION

of course!

I would LOVE to look at vacation pictures and think "look at that sexy chick!", or maybe even pull off a more daring swimsuit for the beach.

Plus, a fitter body will be easier to drag across a finish line, or through 26.2 miles in January. And, on the fly chance that my wedding actually takes place at some point, it would be awesome to be already in shape for it, and not have to stress over it.

So heres to a solid week of eating healthy, exercising consistently, and managing the many curveballs life throws my way!