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Showing posts from June 23, 2013

Breakthrough IM swim and baked pasta casserole

The funny thing about training, or fitness in general, is all the highs and lows that come with it. Of course, who doesn't love to have a good workout but then again, considering the complexity of the human body, perhaps we should be thanking the body more often for any workout for it is easy for the body to fail and I think many times, we take it for granted. All the muscles, organs and metabolic processes working perfectly just for us to swim, bike and run or zumba, yoga or jazzercise. 
As a long-time athlete, I recognize that great performances are not made in weeks or months but overtime. The key is consistency and always giving your best effort. I find that for many athletes, there's an expectation as to how the body is to perform each day and for others, just getting out the door is success...anything else that follows is a bonus. But no matter your reason for working out (or training), the most important component is making progress to reach your short and long term go…

Tips for 4th of July "event/holidy" eating and recipes

You name it - cook-outs, holidays, fund raiser, birthdays and weddings - food is often the central ingredient. Because of many food-centered events, it is extremely common for individuals seeking fitness, diet or body composition changes to stress about social functions due to the lack of control and unknown ingredients when it comes to eating food prepared by others.

To the disbelief of many, you can keep your body in good health and still enjoy the holiday eats. So when it comes to eating around the holiday's (ex. 4th of July) you should be able to enjoy the occasional treats without feeling guilty, restricted or frustrated but with your healthy relationship with food. That is - you should always feel better after you eat, than before. Be mindful to not overeat as we all know, it doesn't feel good and for many, when you overeat you say to yourself "I never want to do that again." What to do if you are planning the event? A well-prepared event planner should …

Swim set, podcast link and tri-colored quinoa w/ tempeh

As I have mentioned several times, I just love the Ironman journey. This time around, sharing it with Karel has been extra special for we have both been able to see progress within each other and that is really neat to see. Karel continues to push me on the bike and in return I get the reply "great job, babe" as I smile every-so kindly to thank him for the suffering. But on the flip side, Karel has really worked hard on his swimming and I can't believe he just started swimming 1 year ago!! I have really enjoyed helping Karel learn to swim and to be there to witness his major swimming breakthroughs. Karel started very slow, working on form for he knew he had a year to train for the IM and there was no need to rush speed when form is the most important part of swimming efficiently. 
The issue for many triathletes who struggle with swimming is the exhaustion that comes from swimming. No matter how fast or slow in the water, how long or short, it is just exhausting and it&#…

MY PODCAST IS TOMORROW! Let's talk nutrition, fitness, health, training....

How can exercise and nutrition help improve your strength, increase your energy levels, improve your health and help you meet your fitness goals?  Whether you're a runner, swimmer, biker or a fitness enthusiast who is new to exercise, it's time to join me for an Iron Girl event, welcoming women from all fitness levels. The only requirement is that you are passionate about living an active and healthy lifestyle. Learn how to start living a more balanced lifestyle where food tastes good, fad diets don't exist and crossing finish lines is the reward of healthy living choices.
Strong is now the New Skinny! Let's learn how to be healthy in our active lifestyle.
Marni Sumbal, owner of Trimarni Coaching and Nutrition, LLC  will talk to us about her perspective on the importance of developing a healthy relationship with food and your body in order to reach personal health, fitness and body composition goals. 
Join Kelley Connors, MPH, Host, Real Women on Health, with Marni Sumbal…

Do you have a fitness/athletic goal....Are you committed or obsessed?

I can't believe we are nearing July!! In only 5 weeks, Karel and I will be sharing our first Ironman experience together in Lake Placid!! I feel like it was just yesterday when we registered for the race (last July) and it was just 10 weeks ago when we started our key "IM-focused training". Although I feel that athletes always have the opportunity to build on past seasons, there is a special kind of attention and focus that is often made when gearing up for an important race or any endurance event. We must never forget that the body must be trained in order to perform. With the good and the bad (lessons learned) days, any time you have a goal you must be willing to be disciplined, determined and committed. For many times, it is when things get tough or challenging that you are most vulnerable to quitting but many times, it is at that moment that you are about to make a breakthrough, a jump on progress or learn something new about yourself. 

Although there are no guarante…