APRIL CHALLENGE!

The April Contest is a challenge.  A physical one, like on Double Dare. The goal is to work out 22 of 30 days in April. This plan gives you 2 rest days a week.

You can work out more, but still take a rest day!  Remember, you have your health, longevity, and quality of life in your hands.  You and you alone are responsible for your awesome body. Join in and we can all cross support each other!

Feeling stuck on WHERE TO START?  

Read through the steps below and I have a bunch of suggestions for you!  

And legal disclaimer!

Exercise is not without its risks and any exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning any exercise program. The advice presented is in no way intended as a substitute for medical consultation.  As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

First, are you okay to start exercising?

It's always a great idea to clear yourself for exercise with your doctor.

The PAR-Q questionnaire is linked below.  Make sure you have Doctor’s okay to start if you have any “yes’s” on this guy.  Err on the side of caution, if you have any health concerns, or injuries.

PAR-Q (Physical Activity Readiness Questionaire)

http://www.me.vccs.edu/modules/showdocument.aspx?documentid=602

Second, know thyself.

I have two distinct exercise personalities.  I do enjoy it when I have a buddy or participate in a class half of the time.  I will compete and be driven by my buddy or other people in class.  I also like to yell and be silly, and having someone else to share the madness with is great.  The other half of my exercise psyche likes to be solitary with my run or just jam out while lifting at the gym, and be in my own world. I do have a support system,   people I check in with if for some reason I get off track.  What is your workout personality?

Some questions to ask yourself.  When have you done best?  What has worked?  What has not? Do you do well with videos?  Do you need to fall back in love with the gym?  When will you workout?  Do you need an exercise buddy?  Can you recruit some cheerleaders, build a support system?

Third, plan your workout.  

Make this appointment with yourself and keep it!

Your workout could be a ten minute Spark people video, a walk in your neighborhood,  or a spin class...plan it so you eliminate the what portion, and all you have to do is execute.

Fourth,  what will I do?

Find a mode of exercise you like.  DVD's, gym classes, walking, biking, Zumba, or maybe your need a coach or trainer.  Find something you really like!  Or ask for help if you need a little guidance.

I will be posting my daily workouts and a pic and would love to see how you are doing too!  Let’s motivate each other!

No judgies on the how much, start with 10 minutes, start where you are at!

Below I have some links to some you tube playlists that may be helpful for you.

Tracking Sheet:

Here is your tracking sheet, fill in as much as you can!

To win, you must complete the additional reflection questions below.

The GO Training community will vote for the winner!

https://docs.google.com/file/d/0B-HxQo_7mfWRWEdjUGxxVlU5a0U/edit?usp=sharing

You tube video links:

BUDDING ATHLETE VIDEOS

I have gathered some good beginner videos here, seated chair exercise and Leslie Sansone walking videos!
These are great for just getting started or someone who needs lower impact exercise.  The core workout here is one to grow on, do the components you can and grow into the harder moves.

https://www.youtube.com/playlist?list=PLQZnPB5LOhqxsr99fSIY4n_oaT2Z2dKFQ

UP A NOTCH

This is a playlist of more dynamic and complicated exercises.

https://www.youtube.com/playlist?list=PLQZnPB5LOhqzna-gXaTaK1cGpZtCdG2CY&feature=view_all

HIGH INTENSITY

WARNING:  High intensity exercise comes with high risk.  Only try these if you are injury free, and an experienced worker outer who knows their own limits.  This level of exercise should be done one time a week.

https://www.youtube.com/playlist?list=PLQZnPB5LOhqwUrBpZ7wlGtbbyJOkWu7XC&feature=view_all


WHAT'S THE PRIZE?

Every one is a winner on this one!  Everyone who completes the challenge gets a “I’m kind of a big deal sticker”. 

The Grand Prize is a heart rate monitor! OR if the participant already has one a $75 dollar REI gift certificate.

To be Grand Prize eligible, winner will complete 22 of 30 days, submit all reflection questions by Cinco De Mayo to Beth@gotrainingwithbeth.com. Go Training will get profiles up and voting should be done by mid-may!  The Grand Prize winner will be picked by a public vote!

Let's GO Training!

Happy Trails Series: Townsend Trail

This little ditty is dedicated to the one and only Townsend Trail.  This trail is host to a smallish (but growing yearly!) sized race called the Lakeside Trail Race, an 8 or 15 mile out and back winter time trail race.  It is loads of challenge and a celebration of the quads and cardiovascular system.

Here is the link to the races facebook page:

https://www.facebook.com/lakesidetrailrace

Keep an eye on this page, or check in at Off'n Running for this race next winter! That gives you plenty of time to get acclimated to trail running or walking.

This trail is a delightful, hilly, rooty, lake-following out and back trek that is 3.8 miles long.  It is well marked with white flashes typically marking every .25 miles.  It has 2 access points. You could access either trailhead and create your own run length, or run the whole darn thing one way, or out and back for a long run!

Highlights of the Townsend? It is a close to town run with less urban intrusion (there is some power line viewing) than some of the other trails in the G-bo.  You are immediately plunged into nature town about .25 miles into your workout no matter which end of the trail is your starting point.  Another treat is some interesting mini-bridges and water crossings, as well as the trail sitting right on the shore of the lake for long stretches.  The trail "follows" the lake the whole way but you cut back in towards mainland at times, and the lake isn't always in view.  It is also a trekking only, no bike trail.  We love our mountain biking friends, but it's nice to get lost in the running groove without checking for traffic.  There are long straight aways as you serpentine back off the shore that let you kick it wide open!

Cons?  It may be a quite a challenge to a newer trail runner as some hills are pretty acute. Aint' no shame in walking for recovery!  Some of the water crossings can be a bit slippery (see below).   There are some REALLY ROOTY TOOTY sections along the lake, which may just require a slower pace or a walk.  A couple urban intrusions...and I think that's it!

If you start from the South Shore trailhead, in the 1st mile, you receive a fun eyeball prize as you saunter past a small pond on your right, and begin to make your way towards the lake.  You will be crossing into high grass and that will reveal a bit of society as you cruise under power lines, but shortly after you get the reward.  A trot along the side of Lake Townshend that meanders through trees! During mile 1 and 2, keep scanning ahead and on the ground, because roots are definitely present.  There is less heavy leaf accumulation on this part of the trail which makes seeing roots a bit easier. The second half of the run has heavier leaf cover so be careful to keep your root attena up as leaves can hide those burly trip-em-ups.  Most water crossings have a small bridge or board walk.  Some have just a few rocks or a log.  All these "water crossings" are small little trickly guys!  No gushing mountain run off.  I only mention for those who are not 100% cool with mudshoe (I often bring a bin or bag and a second pair of shoes so I can frolick than change into clean kicks).  These unbridged crossings can be muddy and a bit slippery, so you may get some earthy contact on shoes.  This trail will be wetter and water crossings potentially a little more challenging post-rain.  Some relish the adventure of these treats and others may feel unsure if they have balance issues, or an injury.  The second half of the run there is another power line excursion, and lots of quiet beauty.

The other end of this trail has a smaller parking lot right on Yanceyville road, this can accomodate 2-4 cars depending on how parking karma is operating that day.  The South Shore Road Trail head can probably fit 5-6 cars and is really close to Bryan Park Soccer Complex.

PICS AND VIDEO AND A  MAPPER AND LINKS!

Me heading towards the finish line at the 2013 Lakeside race!

YEA! Finito!

Video of the trail!

I chose to run this out and back from the South Shore Trailhead.

I just noticed I have the same gear on as I did the day of the race!? Or maybe I am like a Smurf or the Fonz and just wear the same thing every day.

MAPPER:

LINKS:

The City of Greensboro Link about Townsend Trail:

http://www.greensboro-nc.gov/index.aspx?page=1385

The Map above without the markings:

http://www.greensboro-nc.gov/modules/showdocument.aspx?documentid=3249

Jillian Michaels: Not Messing Around In Month 2!

If your tuning in for the first time, I have recruited my friend, workout buddy, and neighbor, Madeline, to take on a 90 day program recently put out by JM and report back on difficulty, enjoyment, challenge, and value.  It is a 12 DVD program that provides 6 days a week of exercise, 2 cardio, and 4 circuit based exercises.  This program wraps up right before Madeline's wedding in May so there is a great little crescendo at the end! 

Madeline has reviewed her experience so far and continues to give us the insider info on Jilly M's latest video plan!  Madeline is not a rookie to the exercise scene having danced and yoga-sized in college.  She had not specifically lifted weights or performed circuit style workouts until she began her own weight loss journey.  See her intro post for details.

http://gotrainingwithbeth.blogspot.com/2013/02/hi-all-my-name-is-madeline-and-i-am.html

Madeline also shares her search for healthy (and also relatively healthy comfort food after semi-traumatic weeks of law school) noms noms at:
http://thelawsofthekitchen.blogspot.com

From Madeline: 

Onto Month 2!

Phase 2, Workouts 5 and 6 and Cardio 2

Sorry I have not been updating frequently! Life has been so busy, BUT I have not strayed off schedule ONCE since I was sick – woo! This week, I transitioned into Phase 2. Oh. My. Goodness. I’m going to go through each workout and Cardio 2 to let you know what I think.

Phase 2, Workout 5:

This was a HUGE challenge. In some ways, it’s VERY frustrating because I was always able to complete each exercise during Phase 1. In workout 5, I found myself struggling to push through some of these circuits. This was a HUGE jump from Workouts 3 and 4 into Workout 5. It went from somewhat challenging to incredibly challenging.

I’m glad I did this workout for the first time with Beth. Beth pointed out that if these dvds were NOT getting more challenging, I wouldn’t be progressing. All the circuits are difficult, but the third one is BRUTAL. She focuses entirely on shoulders/triceps and it HURTS. As of this morning, I’ve gone through this workout twice. It’s not impossible, but it’s hard. While I was going through this workout this morning, I kept telling myself to push a little harder – just get through as many repetitions as possible. It was definitely an effective mantra – I think I did better the second time than I did the first.

Phase 2, Workout 6:

This one is equally as challenging, but my muscles were not dying the way they were in Workout 5. While my muscles were not feeling like they were going to fall apart, I was losing my breath. I think it was by the end of the second circuit (maybe the third) that I felt like I was going to pass out. I actually had to pause the dvd to catch my breath for a couple minutes. The circuit right after I paused, however, gave me a chance to catch my breath, so I will remember that the next time I do this workout (tomorrow!). 

Overall, I like both Workout 5 and 6. They are very difficult and force you to push your body. I will say this: it scares the living daylights out of me that the strength dvds increase in difficulty by three more levels. What on EARTH are workouts 11 and 12 going to look like?!

Cardio 2:

I liked Cardio 2 WAY more than I liked Cardio 1 – Cardio 1 got really boring. Cardio 1 repeated 8 exercises, each done for 1 minute, three times. Cardio 2 repeats 14 exercises, each done for 30 seconds, three times. Somehow, this constant change of exercise made it more interesting. Right when I started to feel like I couldn’t do an exercise, we switched. It was a great pace. 

I was out of breath, but I could get through the entire 30 minutes without pausing. I think I will enjoy doing this Cardio dvd over the next month way more than I enjoyed doing Cardio 1 for a month.

I’m feeling good, I can see a little more definition in my arms (I think). Despite my frustrations, I’m loving this program.

Just a quick note – I’m heading out of town for an entire week. I’m planning to bring the dvds, but I might not be able to do them every day, so I might get a little behind again. I’m going to do my best to stay on top of it, and as soon as I’m back (one week from Thursday) I will jump back in (if I have to stop at any point).

Everyone have a great, healthy week!

Angie's 30 day CHALLENGE!

Hello Everyone,

I am Angie! I'm a Capricorn and like long walks on the beach... oops, wrong blog. The studio I regularly practice yoga at recently held a 30 day challenge. The rules were - do your best to practice 30 sessions of yoga in 35 days (they gave a few extra days knowing people travel, get sick, etc) & no back to back classes (a morning class and evening class in the same day was acceptable).  Well, let's just sat they had me at the word 'challenge', kind of. 

From the moment I heard about the challenge I wanted to sign up! I'm part meat-head, so I'll do just about anything with word 'challenge' in it.  Physically, I knew I could do it. I typically workout 6-7 days a week anyway so I knew I was strong enough. Plus, I usually don't attend the gentler, more stretchy 'slow flow' classes, so adding those to my repertoire would certainly help me get through the 30ish days without injury! But, my biggest concern was how in the world am I going to make it to the yoga studio EVERY DAY for 30 days!?! Most of my workouts are at 5am when my household is asleep. I have 3 young kids. My husband works long hours and doesn't have an 8-5 schedule. What if my kids get sick? What if I get sick? I had travel plans already scheduled for 6 of the 35 days which would mean completing at least 1 double. Did I mention that I'm a meat-head? Just because they're allowing 35 days doesn't mean I would want to take that liberty. Travel or no travel, I'm completing this in 30 days!! 

After about a week of computing various 'if the stars align every day and nothing unusual comes up I can do this' schedules, I signed up! I knew there would be times I  would need to get a sitter to watch the kids and I did. I felt horrible mom-guilt for about the first 2 weeks when on more than one occasion I would be at yoga while my husband put the kids to bed and be back at yoga when they woke up the next morning. I even told the kids I was taking them to their preschool's daycare before school because I had a doctor’s appointment (lies, lies!!!) because they were so sad every time I went to yoga! At about the same time, I was getting sick of yoga too. Yep, I said it. For people who have completed the challenge before they would say 'this is where the yoga really begins'. What the heck did that mean? Regardless, I kept on trucking and before I knew it, I had completed 25 sessions in 21 days!! The kids eventually got used to me going to yoga so much and no longer made a big deal about me leaving. I eventually got used to my daily practice, sometimes twice daily, and leaving the house during ‘business’ hours (when the kids were awake).

Then I went on my first trip. It was an awesome 4 day girly weekend in NYC! We exercised (no yoga), ate & shopped and had a simply fabulous time! When I returned I got right on track and went to 2 more classes, just 3 classes left to complete my goal of 30 classes in 30 days, not 35 days! Then it happened. I got sick. Eyes watering so I couldn't see, sick. Go to bed as soon as my husband gets home from work, sick. I missed my first day of yoga (with the exception of when I was out of town). No problem, I could still complete my goal if I went the next day and did a double the day after. But the next day came and I still felt awful. I realized going that day would be a really poor choice and completely the opposite of what yoga is all about. Ding (light bulb turning on)! It's about listening to your body, not having bragging rights to a yoga challenge! When I finally gave up the power of simply wanting to complete a goal (and be one of the first of the 60 participants to do it) I started letting the yoga 'really begin'. I stayed home that day, went to 2 classes on day 30 and completed my 30th class on day 31, the morning of my second out of town trip. 

I finally figured out how to 'let go' as they always say in yoga. I let go of my meat-head expectations. I listened to what my body needed. I let go of going to yoga for getting my check mark for the day. I learned that it's okay to set a goal knowing that I may need to readjust and recalibrate along the way when factors outside of my control arise. It's okay that it took 31 days instead of 30. I still completed an amazing goal considering I manage a household of 5 people (and a dog) and don't have regular family or hired help. And guess what else? While I was gone so much the kids, husband & house didn't fall apart/explode/disintegrate/etc! Everything was fine. No one else worried about those things, just me. They are my worries and if I can learn to let go I may just start gaining so much more than I ever could imagine.  

Physically, the journey was quite do-able. I made sure to only go to 3-4 of the more strenuous classes each week and filled in the rest of the slots with the gentler classes. Spiritually, going to my mat each day and taking those moments of rest and mediation were fantastic and calming! Mentally, learning to ‘let go’ was the most valuable take away from the challenge. 

Namaste!

Happy Trails Series - Nat Greene to AY to Palmetto Looper

Oh yumtastic spring days!

No better time to explore the trail system here in Greensboro.  Today I am going to highlight a hybrid loop.  It is mostly trail and a little bit paved and is about 3 to 3.5 miles long (my GPS is just not accurate in the woods).  Three different routes make up up our loop,  a 1 mile portion of the Nat Greene trail, then we hook a left on the paved Atlantic Yadkin Greenway or AY Greenway, and then one more left onto the Palmetto trail, a 1.6 mile wooded trail.

I have included a little video to show you the trail head and some links for full descriptions of the trails through the Greensboro Park system.  The nice thing about this trail combo is immediate access, foot travel only (no bikes on the Nat Greene or Palmetto allowed), and not too hilly.  Also I love to loop versus out and back, it can be a little more interesting!

The trail head to access the Nat Greene trail is right off Old Battleground.  The parking lot is not very big, accommodating maybe 5-6 autos.  Check out the sidewalk just left of the trail head as you start onto the Nat Greene pathway, this will be your return trip from the Palmetto trail.

With 2-3 small water crossing and boardwalks, the Nat  Greene trail is moderately rooty  so be vigilant and pick up feet or walk those rootsy collins areas around big trees.  This trail has minimal hills, a few short acute ups and downs, but no heart attack hills here.  The big treat is making eyes at Brandt Lake to your left as you wind closer to and from the shoreline.  This trail comes right up to the AY Greenway.  If you don't have a lot of time, or are just getting used to walking or running on the trails, this could be a great turn around point for a two mile run or walk.

At the AY Greenway, you could cross and pick up the trail on the other side of the paved path.  This trail branches left and right, left taking you out to the Lake Brandt Marina, a very fun and hilly 3.5 miles each way (or 7.0 all together) hike or run.  That is the full length of the Nat Greene Trail.  There are a lot of different values given to the Nat Greene trail, 3.25 from the trail head on Old Battleground, 3.6 on the web site, but when I run it it the mile flashes say 3.5.   If you chose to do this guy someday, I would park at the Marina.  Parking is much more plentiful. The right branch is the wild turkey trail, most frequented by mountain bikers.

However, for our purposes (and the path laid out on the video)  we will hang a left on the Greenway. You'll go maybe half a mile along this paved path across Lake Brandt, great place to stop and get a mental picture.  Also if you want to sit and soak up Mama nature there are great benches on either side of this end of the bridge and a Dasani picnic table (great place to have a sandwich party).  The Dasani picnic table and a bench on the other side of the bridge by the Palmetto trail head provide shadier seats.

Continuing over the bridge, still on the paved Greenway, your going to walk until there is no more water to be seen on your left, and the Palmetto trail picks up here.  You'll descend into a pine needle covered portion of a coniferous stand that is shady and quiet.  Once again Lake Brandt is on your left, providing all kinds of good backdrop.  This trail is a little bit more interesting than the Natty G with more twists, turns, and a couple more boardwalk water crossings.  It also has a great hill about midway that always makes my heart sing,  It's a little longer at 1.6 miles and there are a few intrusions of suburbia (mystery pipes and possibly a sewer hatch here and there, but I just pretend those are for Super Mario).

At the end of the Palmetto, turn left onto the side walk, over the bridge you see at the beginning of the video and your back to the Nat Greene trail head.

Tadah! A solid loop!  The time it would take varies a lot on your familiarity and comfort with trails, always come prepared, always bring water.  Here is a map that I added some notes to.  Also great to do in reverse!

Nat Greene - AY Yadkin - Palmetto Loop

I have included a link to trail rules, the Nat Greene Trail, The Palmetto, and the Atlantic Yadkin Greenway!

And a video to give you a visual boop de boop, not a super exciting video but helpful if you like to
have as many references as possible prior to going.

Trail Rules and Etiquette
http://www.greensboro-nc.gov/index.aspx?page=1409

Nat Greene Trail
http://www.greensboro-nc.gov/index.aspx?page=1378

Palmetto Trail
http://www.greensboro-nc.gov/index.aspx?page=1381

Atlantic Yadkin Greenway
http://www.greensboro-nc.gov/index.aspx?page=1362

Guest Blogger Madeline - Return of the Jillian

Hi Everyone!

Sorry for such a long hiatus. I was sick for an entire week last week, so I was not able to do my dvds for a week! This puts me one week behind, but I am still feeling motivated.

When I started to get sick (it was one week ago this past Monday – February 25), I took the day off from Jillian. In my mind I thought, “okay, I’m just one day behind, so tomorrow is usually my rest day, so I’ll just squeeze in a workout then so I can catch up.”

Tuesday I felt worse. As each day passed, I found myself trying to figure out how to catch up so I could stay on the same schedule. After a few days, I realized how ridiculous these thoughts were! I needed to take the time to rest and let my body recover from being sick – there is no shame in that. Ultimately, by taking an entire week to recover (I really needed it), I took better care of my body. My point: listen to your body! If you aren’t feeling great, don’t get discouraged. This past Monday I picked up right where I had left off with Jillian, and while I’m one week behind, I’m still feeling great.

Next Friday I will graduate to month 2 of the dvds, and I am SO excited! I am LOVING Phase 1 Workouts 3 and 4 – they are solid workouts and I really enjoy them. However, I am excited to progress into Phase 2!

One other observation when I was sick: I am a BIG wine drinker. I love my wine – it’s the only thing I drink that isn’t water (I don’t really like soda and juice). Wine is something I grew up with and it became a habit for me to pour myself a glass when I got home from school/work every day. While I was sick, I was wine-free for 10 days and WOW! I am SUPER health conscious, and somehow I totally missed how many calories I was putting into my body by having wine every day!  I could tell at the end of the 10 days that my stomach was flatter (YAY), I had an easier time getting up in the morning, and I just felt better. If there was one positive to getting sick, it’s that it gave me a wine wake up call! Now, I’m only letting myself have wine 3 days per week. 

I hope things are going well with everyone! I will check in next Friday when I start the new dvds. 

TWO CENTS TANYA - that's me...SO I had the pleasure of joining Madeline with workout number 4, and I am so pleased with the challenge.  I am pretty fit and I get an awesome workout in every time.  

Let's talk about something important!

LIKE hashbrowns.

Let's step back three steps.

1) This year I decided to go to an integrative doctor because all my labs were coming up roses but I felt way less than stellar.

2) I found out I have Hashimoto's thyroiditis (I knew it was underactive, but Hashi's is different than being underactive. It's an autoimmune disorder. I was shocked!) and a very common sidebar Hashimoto's (It's fun to say at least), is gluten intolerance.

3) I also was informed that I have a severe Candida overgrowth in my inter-guttular region. Knowing that your insides can be described as yeasty, well, it does not make a lady feel overly sexy.

SO I am doing a round of Diflucan to drop the hammer on the 'dida, and a pretty particular diet, and a busload of supportive supplements.  And I feel way better, and am grateful for this new direction, I am also thankful for the band One Direction, because they entertain the tweens so much.

No dairy, no gluten, no corn or soy (mostly because these guys are typically heavily genetically modified), and no caffeine (SHUT YOUR DIRTY MOUTH!).  Also no potatoes or root veg.  Or sugar. It's a lot of "No's" BUT, it really made me realize how I perceived my food intake as pretty clean, but there was so much more potential to swab the dietary deck.

The caffeine has been the toughest, (EYE TWITCH!).

My doctor says my plate should look like this.

Half-lean protein, half-veg, and a wee bit-o-healthy fat.

And I have been playing with a bit of a hashy-b alternative.  Let me tell you breakfast is by far
my favorite meal, and I used to judge morning eateries solely on it's potato preparation (home fry or hashbrown execution).

Now, those days used to be a special splurge day, but those days are over.  SO yesterday,  I shredded some zucchini first and let it really feel the love in the skillet with the olive oil and added eggs and it was delicious!  The texture of the zucchini was very akin to the yumness of the hashbrowns of days past!

Today, I thought I would blow some socks off feet with a Veggie Loaded Egg Pile to end all veggie loaded egg piles.  It turned out kinda meh, and I think I know why but would love a little input from all you cooking smarties!

I mean look at these pics!  Colorful! Visually appealing!

Here's where I could use opinions, how did I blow it?  It just wasn't delicious...

This is how it went down.

1 medium shallot
2 Roma tomatoes
1 large avocado (used 1/4 for me topping)
2 eggs
2 cloves garlic
1 small zucchini
1/4 teaspoon cumin, cayenne, and oregano

1. Diced up the shallot, tomatoes, and minced the cloves.  Shredded zucchini.  (last time I shredded the Z right in the pan with olive oil)
2. Heat non-stick pan to medium heat. Added two teaspoons EVOO with garlic, let it dance for a minute, added shallot (I always think of Gene) and let it saute until translucent, about 3-4 minutes.
3. Added zucchini. (Maybe I should have led with this, because by this time I added this stuff there was very little pan real estate left and not as much olive oil to make me go to hashy B town in my brain).  Do some sauteing for another 2-3 minutes.  Added spices, yikes, so cumin-y.  I didn't balance flavor well!
Maybe just pepper and a little salt once done?
4. Stir in eggs and scrambled to desired consistency. Turn off heat and add tomatoes stirring to combine only, then put in bowl top with avocado and maybe cilantro!  I found some last minute!

I am proud of this dishes nutritional capacity! And low calorie too.  Next time, lose the spice, girl? And maybe just one Roma, the tomato was totally dominating? Other ideas, maybe do the zucchini first?  I feel like this veggeletta has potential.  Feel free to email comments or list here.  Beth@gotrainingwithbeth.com

2 eggs 140 calories
1 small zucchini 20
1/4 Hass avacado 80
2 Roma's 70
1 shallot 30 (about 1/4 cup)
Olive oil 80 (2 tsp)

420 calories. Not bad.  I shoot for 3-4 meals a day, (typically four 300 calories meals, but three 400 calorie guys if the day is busier) 300-400 calories for a total of 1200 calories.  My midday snack will have to be a little lighter or maybe not necessary, but my tummy is full now.  Even if it didn't remove socks, it was a good start I think.

Cheers to a wonderful weekend!

SIR BIKES A LOT!

Rubber meets road, or dirt, is the focus today!  I would like to alert all locals of the amazing dirt and paved trail opportunities for biking and running.  What better way to do this then to highlight a local race!

A few weekends ago I had the pleasure of learning about the many types of mountain bike racing!  There is downhill, cyclocross, and also short course.  I know I missed some but I look forward to learning more.  Right here in Greensboro, and Guilford county, mountain bike racing is alive and well.  My friend Kelly is in the process of trying out racing as a possible next step in her fitness.  She has a serious passion for playing outside on her bike, but is not sure if she wants to add racing into the mix.  She invited me along to check out her short course race at Bur-Mil park.

Watching Kelly race was an exciting experience!  I had the chance to be part of the pre-race hangout with Kelly.  There was a mini-huddle of participants gathering after she warmed up. I really liked the supportive atmosphere shared by all the female participants.  They were trading encouraging words, comparing clothing layers, and strategizing about how to deal with the course conditions. Kelly participated in the open category which is for beginner racers, and in this category the kiddos, ladies, and fellas all race together.

This was a timed short course race.  The length of the race is time-based, 30 minutes, and it was a 1 mile loop around a part of the trail system in Bur-Mil Park.  The leader typically does about 6 laps.  This race series was called Biking in the Woods.  And in this particular race,   Kelly finished second!  Way to go, K-money!

Here are some pictorial displays!

Smiley Kelly

Game Face Kelly

Start Line!

However, if this sounds right up your alley, another mountain race series starts up in April, on Wednesday nights.

Here is the link!
http://www.racinginthewoods.com/tmtb-series.html

Other fun info nuggets include three local groups that may peak your interest if you like seeing the the world on two wheels.

The Greensboro Veloclub has something for all levels of riders!  This is more of a road biking group.

http://www.greensborovelo.com

If you prefer your tires nubbly, check out the local Fat Tire Society.

http://www.greensborofattire.org

Multi-sport Spice

The Triad Triathlon Team does group rides and so much more, ride along and maybe get interested in an your first sprint triathlon!  There are beginner, intermediate, and advanced triathletes in this group who do all different kinds of triathlons. AND an indoor tri coming up next weekend!

http://www.triadtriteam.com

Lastly, Buri-Mil park is a feature packed park.  It has quick access to great trails (Big Loop, Little Loop) and the Atlantic-Yadkin Greenway.   Other features, especially nice for totters,  it has a waterpark, a playground, a picnic area, and real bathrooms.

http://burmil.guilfordparks.com

COMFORT ZONE CHAMPIONS!

I am listing some submission action from Brian, Jen, and Cathy.  Enjoy there personal moments!

A note to all the contributors: All your stories are great!  I appreciate the reflection and time you put into sharing about yourselves.

Brian, knowing what a consistent and dedicated runner you have become makes this story extra fantastic.  You are one of my sources of inspiration.  Go Trainers, Brian is now running sub-8 minute miles (avg 7:30's I Think) and has completed a few half marathons and a marathon...he is just getting warmed up.  He is also a great friend period and super supportive of all his running buddies. He is the definition of community.  Thank you!

Brian's story

This actually from the first time I went running in April, 2011. Rewind back to December, 2010. I went and saw my dad, who happens to be my doctor. He drew my blood for my physical, and I was shocked with the results. My cholesterol was pushing 200. He told me I needed to exercise and eat better. I half listened to him. However, when spring came, I decided to try running. It was cheap (free) and something I could do on my own. 

My coworker Randy who has been running his whole life took me under his wing. I ran with him for the first time, and I was barfing after 8 minutes. However, I forged on, and completed 2.5 miles at around 12 minutes a mile pace. That entire run, I wanted to quit. It was flat out awful. But I competed it, and I was hooked. Every time I want to quit, I think back to my first day, and remember what it took to complete that first run. :)

Jen, wow, what an adventure you described.  My husband and I went mini-golfing once and I totally had to lean over the rail to retrieve my ball from the blue colored pond.  You traversed a swollen flooded river on another continent.  You and your guy scaled Patagonia, in Chile!  I think you need to write us a weekly "amazing things my spouse and I do column". Thank you!

Jen's Story

Hey Beth!  I picked a journal entry from one of our fun trips pre-kiddos. This is from a backpacking trip we took in Patagonia in 2008.

     

We woke up at Las Troncos with more rain and wind AFTER waking up in the middle of the night to pee to see partly cloudy skies with no rain. Eddie went to look at the Rio Electrico and sees that it had definitely risen. When I asked him about it, he replied, "Remember the bank we were standing on to get water? It's not there anymore." When I looked, he was right. Sketchy! So, we started to get organized to get out of there at 715 in the morning-probably our earliest start. We finally got going at 9:00. It always amazes me how long it takes to get everything together. Our first obstacle we came upon was that the little bridge we had crossed was flooded over from the rising river! Luckily, we had two other options and the first one worked. We hiked along for a while through a nice forest which protected us from the weather. We eventually came to another area that was flooded out (but not as bad) and managed to negotiate it over a few logs and rocks. After about an hour and 40 minutes, we came to the park boundary, and then the trail began to traverse parallel to the river. We came to a granite section of rock that we had to rock climb up since the lower part was filled with water. We had to bushwack our way through some bushes at another section. We finally came to the dreaded river crossing near the Glacier Piedras Blancas. We had to negotiate up and over some boulders, then came to the actual crossing. At this point, we have been pelted by rain for about an hour and were soaked. I was hungry, cold, and subsequently tired. Ed found a path with large boulders to potentially cross the water on. He went first and ended up taking off  his pack to slide down a boulder to get to the next one. Then, I had to slide the pack down the rock to him. He then swung it over to the next rock and almost lost it. At some point, his Crocs came off and luckily, just sat on the rock. He then threw his pack onto the next rock which was on the bank. For a second, I thought the pack was going to come off the rock and take off down the river. So, it was my turn. I started feeling scared. 

     I managed to slide down the rock with my pack on. I then had to jump onto the last rock to safety. It was at this point that I lost it. I was crying, "I can't! I can't!", but Eddie urged me on, saying, "Don't think, just jump!" So, I cleared my head for a second and jumped to safety, sobbing. My main fear was not that I was going to get hurt, it was that Ed was going to get hurt trying to help ME. I don't know  what I would have done if he fell in that river. We quickly recovered to get to the next crossing which I didn't even remember since it had probably been just a trickle. We had to walk across this one in knee to thigh deep cold glacier water. Ed did it twice since he carried his pack first, then mine with me behind him, holding onto him, walking sideways. Then, we were REALLY cold. I lost it a few times in the next hour it took to get to the next camp which had a shelter for climbers during the climbing season. At one point, I think I started to really lose it and started to hyperventilate. I was a mess. I was also upset with myself for crying in the first place. We got to the shelter and took all of our wet clothes off, replacing them with our warm, dry layers. My body temperature finally increased to normal. We drank some hot tea, made some more hot tea, and ate like savages. It took us 4 hours and 20 minutes to get there and we really took only one break. We hung out in the shelter for 3 hours! By the time we set out, the skies cleared (at least in the direction we were headed) and we hiked the last 2+ hours, staying dry. All of a sudden, fall was here. The smell of fall was around us. I love that smell. 

Cathy's Story

Cathy I loved how you described your transformation!  You are the winner!

Here is my entry for this month's go training contest.  If I win you can quote me on this (well you can quote me on it even if I don't win) - I have been really out of touch with exercise and and eating healthy over the past few years. It has been a long time since I've enjoyed, really enjoyed working out.  But writing out my thoughts about being pushed out of my comfort zone with exercise really reminded me how much I miss the exhilaration that comes with a great workout.  Very inspiring and hopefully something I can build on to start rebuilding my health.

It was a challenge to isolate the one best example of pushing myself out of my comfort zone in terms of exercise because my mentality toward physical fitness has evolved so dramatically over time.  I have never been a "natural athlete."  Exercise seems to come easily for some people who flawlessly execute yoga poses, gracefully jog down the sidewalk or cycle through an intense spin class while barely working up a sweat.  I'm not that guy.  I have been known to loudly fall down in yoga class, I lumber down the street when I'm jogging or come out of a spin class easily confused for someone exiting the pool.  None of that has every stopped me from exercising but it always lingered at the back of my mind, this sense that I had to try harder in order to succeed. 

I have also had a complex love-hate relationship with exercise.  My first experiences with working out go all the way back to fifth grade and being at the very back of the pack when we had to run the mile in gym class.  It wasn't the best way to form a positive relationship or appreciation for what my body was capable of.  Moving into adulthood, I was very all or nothing with exercise - I was either working out for 90 minutes every day to the point of exhaustion or I was stationary on the couch. Neither of which are healthy approaches to working out.  

All of that changed when I found kickboxing.  I was so nervous my first class.  Everyone was incredibly nice and so encouraging.  They were also in amazing shape and watching the end of the class before me I could see the class would be intense.  When it was my turn to hit the floor for the 50 minute session I took off my shoes, strapped on my gloves and grabbed a punching bag.  We started slow with some basic punches and then moved on to basic kicks.  Having my fists and feet come into contact with the bag was such a release!  All of my negative energy and stress was channeled into the bag.  We moved on to more complex combination moves and while I was a little clumsy at first, when I would get the move down I felt graceful.  Graceful!  Me!  It was exhilarating and exhausting all at the same time and I slept better that night than I had in years.  

Needless to say, I was a convert.  I attended classes diligently 2-3 times every week and I got better.  And better.  I felt strong.  I felt healthy. And my love of exercise flourished.  Kickboxing changed everything about how I looked at exercise. Suddenly workouts were hard but fun and I left with more energy than when I came into the studio.  And my appreciation for all that my body is capable of grew exponentially.  I was a natural. 


Once again, it is truly a treat and honor to be invited into people's life for a little story telling, thanks all and stay tuned for March contest!