Saturday, August 8, 2015

Doing a Virtual Race - FlexItPink's Summer SoulMate Fun Run

5K down, 5 to go!
On August 8th, I tried something new. My first virtual run was similar to the Rapha Women's 100 in that you choose the route in your area and do it with or without others. While I really love the "Girl Power" element of the organized races, sometimes getting to them can take longer than the run itself. So when I had the opportunity to run a 5K/10K in my own area, I jumped at the chance.

I'm blessed to live within cycling distance to a park which just put in a new fitness trail with mile markers. After first checking it out on my bicycle, I saw where to begin. I parked my bicycle so that I could run over to it for a quick drink of water. That way I didn't have to carry a bottle with me.

Oh so lucky 1313! Hoka One One Bondi 4 Road Shoes
I dressed really light but the day had low humidity in the mid 80's at 9 am. Perfect! This was my running outfit as can be seen above. A few pieces from my cycling wardrobe worked well for the ride over and the run itself. The Bondi 4 are Road Shoes with a bit of grip. This makes them just as nimble on a gravel trail. They performed amazingly. These are super cushioned so my ankles and knees felt fine after doing 10K + not including the 3.73 mileage I put on the bicycle getting to the race.

Start of the 5K Trail Head
Just to review a 5K is about 3.1 miles. So just double that by going around twice to get 6.2 miles for a 10K. The FlexitPink Summer SoulMate Fun Run was open for walking, running or cycling. The idea was to grab a partner and do the run together. Since I had never run this particular trail, I decided to do it alone but there were so many other people out there, I wasn't lonely! The mile markers really do help and I was enjoying being out with the other runners on the track.

3.73 miles on top of the 8 + miles logged today.
So I would highly recommend trying a virtual run this summer. It helped me find a new spot to train for the upcoming Women's Health Magazine's  Run10 Feed10 at Hudson River Park in NYC. This should help me to improve my time/speed prior to the NY race. Right now I am doing intervals of walking/ running and trying to lengthen out the sprints. I do think it's working as I've gotten much stronger since April's More Fitness Half Marathon.

My Finisher's Medal from this day's run.

So definitely check out  Run10Feed10.com to sign up for this race to run 10K to FEED 10 people here in the United States. I've followed and supported The FEED Projects for years and think they are a worthwhile organization.





Monday, August 3, 2015

Heidi Powell's Bikini Booty Mission Workout and Interview

Enjoying Heidi's kick "booty" work out in The Hamptons
Heidi Powell, celebrity trainer and co-host of ABC's Extreme Weight Loss treated us VIP guests of Women's Health Magazine's in The Hamptons this past weekend. This day of healthy living was hosted at the Montauk Point home of V.P. and Publisher of Women's Health, Laura Frerer-Schmidt.

Taking in the view from the roof after our workout

After a bit of stretching on the roof with wellness expert, Mandy Ingber, we moved down to the pool area for Heidi's super charged Bikini Booty Mission class. 


Heidi starts off with some cool warm up moves

I love watching Extreme Weight Loss which is now in its 5th season. In fact Heidi and Chris inspired me to run my first half marathon which I did in Central Park this past April. That was a huge milestone for me so the chance to meet and workout with Heidi herself was not to be missed. It was very warm that day but Heidi was in top form and we had a super Bikini Booty workout. We did a tag team deal with a partner. If you've watched the show, they often do this to bring out the best (or worst) in couples. One person did a plank while the other did burpees all in rotation. It was so much fun especially with the music pumping. We couldn't have asked for a better location to work out.


Heidi pouring it on!
We also did multiple Sumu Squats to get the glutes in shape. Heidi has such a great sense of humor that the time just flew by and it didn't feel like drudgery because of that. After the workout, I sat down with Heidi to find out what's her schedule like and how as a mother of four young children, she manages to fit in her work outs and "me" time.


Celebrity Fitness Trainer Heidi Powell
If you've followed Extreme Weight Loss through the seasons, you'll see that Heidi has come into her own as a trainer and fitness expert on the show. This was a super move in my opinion as Heidi is able to help other women who may be hesitant to bring up certain subjects with Chris. Heidi is not only a trainer but a business woman who handles the technical affairs of this team. Chris is more of the creative visionary. Whatever they are doing, it's working!




So how does Heidi feel about fitting everything in yet still making time for herself every day? She says: "My workouts are MY time." She follows her own advice and says that you can't be the best for others if you do not take care of yourself first. Very true. As they are out of their home base in Phoenix Arizona, 2/3 rds of the year working with their "show peeps" this can be very tricky. Add in four children who need your attention and to be taken to school plus activities, your schedule looks something like this:

5 am 1st workout as a couple. This gives Heidi and Chris a little time together to start the day.

6 am Breakfast. Chris makes breakfast for the children and then drives everyone to school

Upon returning home, Skill work in the Gym

10 am - 3 pm Catching up on business, calls, clients, etc. while the children are in school 

3-5 pm Pick up kids from school, homework and sports. Children are all in bed by 8 pm


Wife, Mother, business woman and fitness expert.
I'd say Heidi definitely has her priorities in order. She is very warm and loving to care about others wishing them to have the same healthy body she does. More than that, these transformations help the person's entire life. They are more self-confident and self-assured. 

Another thing the show addresses are toxic co-dependency and enablers one may have. Some people are simply not committed to doing what it takes to be healthy and will subtly try to dissuade others in that direction. They will bring home high calorie junk food "for you" and proceed to eat most of it themselves (in front of you)! Some people especially when they are first starting out can't have garbage in their house and it's very difficult to get everyone on board with that. In some cases you may have to just move out. This is especially true when the person is not only non-supportive but actively sabotaging your weight loss efforts at every turn. It's sad but it happens. You have to decide that you are worth it and deserve to be happy, healthy and in great shape. I'll have more tips and advice from Heidi in my upcoming posts as I train for the Run 10 Feed 10, 10K Run in September.


A fantastic day of fitness at The Point

Special thanks to Women's Health Magazine for the invitation and transportation to this day of fitness and the annual Party Under the Stars in The Hamptons.
Hair: Christo 5th Avenue

Sunday, July 26, 2015

2015 Rapha Women's 100 Ride Highlights & Lessons Learned

A very warm day on the road (as usual).
2015 Rapha Women's 100 This is my third year participating in the Rapha Women's 100 and despite the heat, I think it was one of my best events yet. I'm pretty much acclimatized to the weather as I have been riding in it all summer using my heavier Nishiki Sport Touring bicycle. It's about 10 lbs heavier than my Terry Symmetry and does not have Aero Bars.


My Terry Symmetry parked along my ride route
Weight Restrictions - I decided to "go ultra light" by carrying only ONE water + ice bottle. I had planned my route to include a stop at Wawa who was very kind to provide me with a refill at no charge.While I was there I met two other women cyclists not doing the Women's 100 but out for a ride because they missed their Hot Yoga class! I couldn't imagine trading a fresh air work out for a hot stuffy studio on a day like this. So this "less H2O" strategy worked out as the ride was lighter that way. It definitely helped when I had to out run a King Charles Spaniel who started chasing me...on a hill.


Kit of Day: Milan-SanRemo Espiritu Santo
Ride Kit When I left at about 8:30 am, it was 73 degrees with a steady breeze out of the southwest. Perfect! Still that changed pretty quick. It is after all July, (almost August), so by the time I was done it was closer to 90 +. My ride kit is perhaps my total favorite of all. It is made in Columbia by Safety Smartwear. This is the Milan-SanRemo Kit and the logo, Espiritu Santo means "Holy Spirit". Their garment tag has a nun riding a bike! Whatever that's all about, this kit fits like a glove with just the right amount of padding in the chamois for a day in the saddle. The cuffs are also amazing as they lay flat without the use of grippy silicone strips. Cool mesh side panels and amazingly comfortable bibs complete this kit. I even took it under a much needed ride through a sprinkler. Heavenly!


Another ride for the books.
New Training Table Additions Filed under NEW TRAINING TABLE FOODS & SUPPLEMENTS you will find some of the goodies I've added to my diet this summer to help prepare for this ride. I also did about 2 weeks of vegan meals from Veestro Foods who delivered these gourmet delights to my door. I felt amazing out there and my energy levels were great. I think I only had 1/2 of a GU Peanut Butter Energy Gel as a little boost. So definitely more vegan meals are in my future! 


Vegan Empanadas from Veestro Foods

As for protein shakes and snacks, I've only been using Usana's Meal Replacement Shakes (the new Wild Strawberry is so delicious) and their Berry Nutty Nutritional Bars. The shakes are VERY filling and made from multi-protein sources like whey, pea and soy. The Berry Nutty Bars contain dried cherries with raw almonds and cashews. Rich in antioxidants and anti-inflammatory nutrients.

Usana - Nutritional Foods

Secondly, I've been taking MitoQ's new Heart Supplement. The capsules are easy for me to break down and I have noticed a much faster return to my resting heart rate after exertion since taking these for a little under a month.
I've also been taking Turmeric Supreme by Gaia Herbs. It has almost completely wiped out my need for topical pain creams and rubs even after a long ride or run, I'm seldom sore anymore. Prior to this ride, I did spray my ankles with Zim's Max-Freeze which has aloe, arnica, vitamin E and tea tree oil. Kind of like an embrocation of sorts. I didn't have to stop to massage my ankles or feet, not once.


Gaia Turmeric Supreme


Lessons Learned from This Year's Ride:

Take only ONE water bottle - refill on the route
Go vegan for two weeks before the ride
Have a few carbs the night before
Include cooling foods and herbs like dried cherries, curcumin, almonds
Cross train by alternating ride days with running and weight lifting days.
Make sure tires are properly inflated just before the ride
Stop and smell the roses or just ride through the sprinklers. The journey is just as important as the destination

My 2015 Rapha Ride Roundel