A GOOD YEAR - Let's get moving

This is Cathy's initial plan post!  My preamble contains a few thoughts on physically getting started from a trainer's perspective

Regardless of research, known guidelines, and fancy book learning, as a brand new athlete, you have to start from the beginning.  And the beginning for each individual is different depending on lifestyle, time and family commitments, past medical history, etc., all the various components of life.  A good starting point is to gradually work towards getting in 30 minutes of activity (walking, swimming, biking) 5-7 days a week.  This life style change alone decreases the risk of all the gnarly diseases (cancer, heart disease, stroke...etc.) out there and promotes a healthier body.  

When Cathy asked me about a program, I asked questions....what has worked for you in the past?  How many days do you want to work out a week? How much time do you want to commit? What is your initial goal? Do you have any current aches and pains?

Cathy voiced that starting with three days a week sounded doable, and that walking was a good option. I wanted to take into account that she had not been in the practice of working out, and I wanted to gradually introduce stress to muscles, ligaments, and joints to avoid injury and build success.   When Cathy is ready, resistance training and balance will become part of Cathy's program too.  Cathy is working on diet a bit too, but really focusing on this new habit of walking right now.

This program is the starting point we chose because it is what Cathy felt she could roll into her life for right now.  This program requires no equipment, no prep, and no financial investment.  It also won't overwhelm Cathy's body so she is so sore she gets discouraged.  Most importantly, this plan will significantly decrease Cathy's risk of disease and seriously promote good things for her heart!

I love Cathy's insights below.  I too have had to start a weight loss and health journey and have wanted to just immediately jettison right back to my peak fitness. 

Cathy has made the first big step.  The "I am going to change" moment has come and it takes a lot of patience, faith, and self talk to stay in each successive moment.  Cathy deserves to revel in the small and big successes on the way.  She shares some amazing insight on finding how to support herself with positive internal dialogue below.

When you are getting started with a trainer, make sure you agree upon and start with a reasonable, doable plan.  Here is the questionnaire I use with my clients, and I feel this is a pretty good history and goal outline.  The trainer and athlete relationship really benefits from communicating needs and concerns frequently. Sometimes things need to shift into a higher or lower gear depending on how your body is responding.   I sometimes have individuals see their doctor if there are any medical or orthopedic issues that need addressing prior to getting started with me.  I check flexibility and strength, and balance prior to at my clients first session. 

The effort scale I introduced to Cathy is the Modified Borg Rate of Perceived Exertions scale.   It is a dramatic interpretation of the effort based scale you can see in the link above.  The goal is for the individual exercising to base effort on how they feel.  This scale has good correlation to heart rate and VO2 max.  More on this in future blogs.

Not sure if you are good to start exercising?  Check out this Par-Q.  IF you say yes to any of these questions, you need to talk to a physician prior to getting started. 

A couple resources for getting more "getting started"info:
The American Heart Association  (AHA) and American College of Sports Medicine (ACSM) recommend adults get minimally 150 minutes of activity, and perform resistance exercise every week.  The ACSM goes on to say flexibility and balance work are key weekly parts of exercise.  If you are feeling unsure where to start, gradually increasing time and effort on one aspect of fitness is a good first step.  Then, once this habit is established pull in other recommendations.  The AHA and ASCM websites both have step by step guides for getting started!  OR feel free to contact GO Training for online or in-home training.  With or without guidance, you can change your body!

From Cathy:

It’s pretty hard to know where to start with a workout program when physical fitness has been the furthest thing from your mind for a while.  Where do you begin when you get winded walking up the stairs?  What do you do when you don't feel like your body is moving well?  How do you start when you feel so weak?

At my weight, getting professional advice on where to start was important to me.  I went from a pretty intense workout regimen three years ago to doing absolutely nothing.  That means that working my body at a high level of intensity is all I really know. After talking to Beth at GO Training and discussing my goals, we outlined a fitness plan tailored to my needs. It’s a walking program that will get me comfortable working out, buildup my endurance, and help make exercise a normal part of my routine.  In addition to walking,  I have also committed to go to one beginner yoga class this month - so if you have a recommendation of a good yoga studio in the Detroit area please add it to the comments section below or email Beth at beth@gotrainingwithbeth.com.

 

The day-by-day action plan is outlined in the calendar and levels of exertion below:

• Level 1: I'm watching TV 
• Level 2: I'm comfortable and can maintain this pace all day long
• Level 3: I'm still comfortable, but am breathing a bit harder
• Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
• Level 5: I'm just above comfortable, am sweating more and can still talk easily
• Level 6: I can still talk, but am slightly breathless
• Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
• Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
• Level 9: I am probably going to die
• Level 10: I am dead

Easy Pace means: walking at a 3-4, just move your body and enjoy.  You can easily converse!

On Interval Days: intervals at a 4-6, recovery 3.  It's OK if you are slightly breathless during an interval.

Long Walk: 3-5, make sure your conversational and able to talk the whole time.

3 Month Walking Program
Month 1
M	T	W	TH	F	Sat	Sun
	20 - easy pace		20 - warm up for 5 min, alternate 1 min easy, 1 minute effort pace for 10 min, cool down for 5 min		30 - Long walk - 5 min warm up, keep a nice clip in the middle, 5 min cool down
	25 - easy pace		25 – warm up for 5 min, alternate  2 minutes effort pace, 1 min easy pace for 5 rounds, 5 min cool down		30 Long walk -  5 min warm up, keep a nice clip in the middle, 5 min cool down
	30 - easy pace		30 – warm up for 5 min, alternate 1 minute effort pace, 1 min easy pace for 20 min, 5 min cool down		35 long walk-
	30 - easy		30 - 5 min warm up, 2 minutes effort pace, 30 easy pace for 4 rounds, 5 min cool down		40 long walk

So this is great.  I have a plan.  Fantastic!  Well it was fantastic until I got nervous about the commitment.  Well, not so much the commitment.  If I’m being totally honest, I was afraid I would fail.  I was worried I would get started and it would be too hard and the depression would come crumbling back down around me and I would give up.  This workout program is the first big thing I’ve tried to do for myself since the abrupt separation six months ago.   My focus since January has been on putting one foot in front of the other every day. I finally feel mentally in a place where I can do more than just subsist and to fail at something I want this much would be soul crushing.  So I let some unhealthy thinking take the reigns and decided to take matters into my own hands. 

Let me give you some background on that unhealthy thinking.  My memories of the way things used to be are seen through the rosiest of colored glasses. 

I like to think back to 2010 and remember all the things my body used to be able to do.  There was a lot of pride and good endorphins that came with being physically active and I was able to do a lot more.  My greatest fitness accomplishment was being in such good shape that I was able to climb the Great Wall in China.  I was and remain so proud of being able to make that climb.

But in spite of the positive aspects, there was an obsessive side of me driving things behind the scenes.  I like to forget the guilt that set in if I didn’t work out “enough.”  I choose to ignore the overwhelming self loathing that came with missing a workout or not pushing hard enough.  I pretend that I didn’t have a voice in my head that criticized me constantly for not doing or being enough. 

Well here we are three years later and it is apparent that old habits die hard.  Before kicking off the Go Training plan, I thought it would be good to go on a 20 minute walk to see how it felt and test the waters on this whole thing.  Well, it was hard.  It was really hard.  I was winded, but at the same time felt like I wasn’t walking fast enough. And I wasn't able to go at full speed the full 20 minutes.

Now if you read that last paragraph you’ll see that the reason my first 20 minute walk was hard wasn’t because I can’t walk at a casual pace for 20 minutes as instructed in Beth’splan.  The reason it was hard is because I let the memories of what I used to be able to do (run, spin, kick box) drive the workout I am doing now.  So I charged out the door, headed down the driveway and walked as fast as I could for 20 minutes.  I didn’t warm up, I didn’t cool down, and I didn’t stretch.

Based on that experience, I decided I would never be able successfully accomplish my new, carefully crafted fitness program if I didn’t start training for the training program (which as I re-read that sentence sounds insane).  Instead, I decided to go walking for 20 minutes, every other day, as fast as I could, for two weeks prior to starting the Go Training plan. Again, I didn’t warm up, I didn’t cool down, and I didn’t stretch. 

Surprisingly, it wasn’t hard to motivate to go walking.  I enjoyed getting a break from work and getting out in the fresh air.  But the walks were hard and frustrating.  And really, instead of feeling good about what I accomplished, I felt crummy for not doing more. So as the second week of this “pre-training, training” rolled around, I began experiencing pain in my feet, pain in my left shin, and pain in my lower back.  My last walk before I started the Go Training program was bad. The shin splint in my left leg hurt so much that it hindered my movement and made it hard to keep pace.  At the same time my lower back hurt a lot, forcing me to slow way down for the second half of the walk. 

Pain led to frustration and frustration led to self doubt. Self doubt sent my mind tumbling in a downward spiral.  Some actual thoughts I had in the final five minutes of that walk (I wrote them down when I got home so I could share them) included:

• “I’m too fat to start an exercise program.” 
• “Why even bother, this isn’t going to work.” 
• “Why did I think I could do this?”

Fortunately, I wasn’t ready to give up yet and the time came to start the Go Training walking program. After the two weeks I had just put myself through, it looked too easy.  I mean only three days a week?  Walking at a casual pace for the first and last five minutes of each workout? Well, it turns out that the program is more challenging than I expected.  I was surprised to find that I got the workout that I wanted but my body felt better because I gave myself more time to recover between walks.  Also, alternating between a casual and more vigorous pace pushed me but wasn’t painful.  My shin splint isn’t bothering me and my back doesn’t hurt.

I’ve read so many articles that tell you to take it slow when you first start a workout program. Honestly, I didn’t think that applied to me. I thought that was just supposed to keep you from burning out by setting expectations too high.  I never thought about injuries or pain.  I mean I’m not that old!  And did I mention that I used to be in good shape?  It turns out that by focusing on what I used to be able to do and by falling back into my pattern of all or nothing, no pain, no gain, workout until it hurts, I was setting myself up for failure. 

I’m starting from scratch on getting back into shape and if I push myself too hard I’m going to hurt myself.  Thankfully, I have Beth to sanity check me and keep me thinking realistically about what is doable and what is too much.  She also is very kind and understanding about the unhealthy thoughts that creep in and cause you to ignore the trained professional who is helping you. 

Based on these last couple of weeks, the biggest lesson I’ve learned, besides trusting your trainer, is to start slow.  If you’re anything like me it will probably feel like you will never reach your goals if you aren’t pushing yourself as hard as you can.  But seriously, take it slow.  

I will get stronger, I will build endurance, and I will be able to do more. 

If anything, this experience has taught me a lot about letting go of the past.  I’m trying to look at my life more honestly and think through what really worked and what really didn’t.  I’m recognizing that my rose colored view of things doesn’t allow me to move forward in the ways I need to if I want to do things better in the future. That’s true in my relationships with others and my relationship with myself. A big piece of that is learning how to be mentally healthy while working to be physically healthy.  And as part of the process I’m letting go of how things used to be to make room for where I am at right now.  

Cathy climbing the Great Wall in China (2009) - Her greatest fitness accomplishment...so far:).

GREEN SMOOTHIE CONTEST WINNER!

First, I loved each and every one of my four contributors.  A big squeezy-snuggy thanks to Katie, Christelle, Angie, and Erika.

I blended up each smoothie selection a couple times to really make sure I remembered and experienced each submission's unique vibe and flavor.

Katie submitted the Gertsy, a bright super veg packed smoothie with a lemony wink.  Katie!  You were right, the second time around, I quartered and seeded my apple (but left skin on), and cut my carrot in 1-2 inch sections and it blended FINE.  Better than when I pre-shredded them.  The Vitamix is awesome, but my Kitchenaid can hang too.

Christelle shared beverage love with the Dynobite, a fresh blended mouth treat with a berry kick and extra fun ingredients, almond, oats, wheat grass, and green tea!

Angie is responsible for the Honey Bear.  My hubs and I love the honey and cinnamon!

And Erika (Sorry you didn't get your own photo shoot!) you shared what I am calling the Tummy Hug.  I made yours with peanut butter and I am telling you it was so delicious!  The PB and banana seriously made it comfort food.  I was super satiated from this guy, no mid-morning hungry belly growl.  I didn't make my very own almond milk, but would love to hear about the recipe you use to create it!

The Tummy Hug!

1 cup homemade almond milk
1 banana
1/2 cup berries (I usually use an assortment of blackberries, raspberries & blueberries)
1 cup baby spinach
1 cup mixed baby kales
1 tbsp chia seeds
1 tbsp hemp seeds
1/2 cup Greek yogurt or 1 tbsp peanut butter

I blend the almond milk and fruits first, then add the spinach and kale. I then add the yogurt or peanut butter to thicken it up and the seeds last.

It is super healthy with lots of antioxidants, omega fatty acid, and vitamins from the seeds, protein from the yogurt/peanut butter, and of course all the vitamins from the fruits and veggies.

Whole lotta smoothie magic in one tray, left to right, Honey Bear,  Dynobite, Gersty, and Tummy Hug.

Every single smoothie was a delight!

This morning I combined the brilliance of the Honey Bear and Tummy Hug, would that be a Bear Hug?

Picking a winner was tough!  The winner of this challenge was the Honey Bear by Angie!  I think the clincher was the cinnamon and squeeze of honey. The cinnamon adds depth and the honey balances the tartness of the berries. Angie will be receiving a sweet mug, stainless steel top, and straws to be an eco-friendly smoothie consumer.  These Eco Jarz lids are awesome to turn your mason jar into a water consuming vessel too!  Whenever I cannot find a clean Nalgene, this guy and a mason are my go to!

Smoothie Jug PLUS top

http://www.ecojarz.com

Great job, Katie, Christelle, Angie and Erika!  Thank you to everybody for taking the time and attention to submit a recipe.  I savored each one!  Please continue to share your goodness with GO Training.

NEXT MONTH'S CONTEST!

For August, make me a burger, Burger Meister! Anything but beef or pork!  Looking for veggie burgers, or animal burgers that are tasty!  Prize will be a GO TRAINING FUN PACK (GO Training Nalgene filled with interesting healthy type things!)

JUST A FYI - September's contest is all about PR, or personal record.  I am going to challenge you to push just a bit.  Maybe it's working out an extra day, or running your same loop faster.  Maybe it's trying a spin class.  Think now about what you want to do better!

October will of course be the second annual Punkin' Carving Contest!

GREEN SMOOTHIE CONTEST! The Honeybear!

This recipe is submitted from a serious Green Smoothiast (One who is enthusiastic about green smoothies?).  Angie started a daily green smoothie challenge in May posted by a great resource and website, The Unconventional Kitchen, and never looked back!

Want to try that too?  The folks at Simple Green Smoothies are doing a 30 day challenge for the month of July and help out by providing a shopping list for the week and recipes!

Here is her daily smoothie template.

I ALSO love how she uses verbs as measurements!

Hi Beth,

Here's my morning smoothie... some ingredients are omitted some days, others are added, but here's the basic formula! Going on day 62 of my smoothie challenge. 

2 handfuls of organic baby spinach
2 large leaves of organic kale or red kale
a shake of cinnamon
a squeeze of honey
2-3 glugs of unsweetened vanilla almond milk
2-3 glugs of unsweetened coconut milk
1/2 banana
a handful of frozen berries
a dash of chia seeds

Pulse greens through milks in blender until smooth. THEN add the fruit and seeds. Adding the fruit in a second batch makes it much easier to blend everything. Enjoy!

Cinnamon was very shy and declined from being photographed,  also I used baby kale because the big leafy kale was looking a bit sad at the local grocery.

AND enjoy I did, I used a whole really small banana, and probably two handfuls of berries.  I like the way the honey opposes the tart taste of the berries and the touch of cinnamon adds a sweet subtle woody flavor.

Super refreshing to sip on the back patio!

Very Berry-galactic! 

The Honeybear is yet another green smoothie option for working in veg and fruit.  Way to go, Angie! 

 Last day for submissions is today!

Climb ON!

Enjoy this first time climbing story! I know I always like to hear about situations where individuals try something new, and maybe a little scary and gain enjoyment and confidence from doing so.  Have a story to share? Email me at beth@gotrainingwithbeth.com and I will post your adventure.  Pictures are great too if you have one!

I was in college and felt I needed to live on the "edge" as I was the type of person who played it safe and weighed my risk. 

My friend and my brother introduced me to rock climbing and both said it was fun. I said I had no desire to be climb walls like a monkey. My brother said to come by Planet Rock (in Pontiac, Michigan) to see what this was all about. 

Planet Rock was an old GM plant building, dinky on the outside but super spacious and tall on the inside. Once inside, I looked to the top and thought, no way am I going to climb 70 ft let alone 3 ft. I had my first lesson on belays and tying knots for anchors (lasted 30 mins) I then had to practice "catching" or belaying the climbing instructor who climbed 10 ft or so. Now picture this, I was 96 pounds at the time and I was belaying a 189 pound dude. Thankfully I anchored myself to the floor for who knows where I would have been. Anywho, I used all of my body weight to guide my instructor to the ground and safely. Boy, my arms were sore (and here's my brother climbing like a monkey).

So after the instructions, my brother belayed me as I climbed. On the wall there are ratings listed on tape, so I stuck to 5.7 (easy) and started my journey. I didn't know the technique so I climbed my way, using my upper body strength... Boy oh boy, big mistake. I got so tuckered out, I couldn't go anymore (20 ft high). After my quick talk with my friend and my bro, I said I would try again and this time I made up to the top, at 60 ft high! I came down the wall as if I was a part of a SWAT team. 

Despite being sore to my upper body, I did climb 6 more times that day and absolutely LOVED it! (To tell you how sore I was I couldn't grip my steering wheel to drive home!! I had to massage my forearms for 20 minutes EACH to grip my wheel safely) That day, I bought a membership, I got my own shoes (super tight fit) and harness and have been climbing ever since. It is not as often as I want to go now but I got my 6 year old daughter to like bouldering 4 feet off the ground.

Such a thrilling experience! My friends think I am crazy :0) Well, I now I consider myself a climbing monkey...

Belay on!

By Shabana B.

Thank you, Shabana!  Way to be so strong and determined!

Check out this link to Planet Rock in Pontiac, MI.  I have been to this facility!  Staff is helpful and   They also have a place in Ann Arbor.  If you want a little more guidance with sharpening your skills, they also give lessons!

Planet Rock CLimbing Gym, located in Pontiac and Ann Arbor, MI!

The Good Year - The Plan

This installment talks about Cathy's initial plan of action.  As a trainer, I know a balance of resistance training, high intensity interval cardio training, flexibility, and balance are all key to changing a body. However, muscles, ligaments, tendons, the heart and lungs as well as preexisting conditions all need to be considered prior to weaving all these habits into life.  A good starting point is to gradually work towards getting in 30 minutes of activity 5-7 days a week.  This life style change alone decreases the risk of all the gnarly diseases (cancer, heart disease, stroke...etc.)  out there and promotes a healthy body.  

Regardless of research, known guidelines,  and fancy book learning, you have to start from the beginning.  And the beginning for each individual is different depending on lifestyle, time and family commitments, past medical history, etc., all the various life components.

When Cathy asked me about a program, my first question was...what has worked for you in the past?  How many days do you want to commit to working out? How much time do you want to commit? What is your initial goal? Do you have any current aches and pains?

Cathy said 3 days a week sounded doable, and that walking was a good option. I wanted to take into account that she had been not in the practice of working out, and I want to prep and gradually introduce stress to muscles, ligaments, and joints to avoid injury and build success.  This program was created a while back but we discussed the finer points and it is still appropriate and doable for Cathy.

When you are getting started with a trainer, make sure you agree upon and start with a reasonable, doable plan.  Here is the questionnaire I use with my clients, and your trainer should be asking these questions too.   Also, your trainer needs to check in frequently to see if things need to shift into a higher gear or lower gear or if issues are coming up.   I also check flexibility and strength, and balance prior to any clients first session.  I have trained Cathy online in the past and know she is a super strong go getter!   

Besides physical status, I also was hearing her say she was overwhelmed by the general flow of life.  This program is a the starting point we chose because it is what Cathy felt she could roll into her life for right now.  This program requires no equipment, no prep, and no financial investment.  It also won't overwhelm Cathy's body so she is so sore she gets discouraged.  Most importantly, this program will significantly decrease Cathy's risk of disease and seriously promote good things for her heart! 

The effort scale I introduced to Cathy is the Modified Borg Rate of Perceived Exertions scale.   
The goal is for the individual to base effort on how they feel.  This scale has good correlation to heart rate and VO2 max.  More on this in future blogs.

Not sure if you are good to start exercising?  Check out this Par-Q.  IF you say yes to any of these questions, you need to talk to a physician prior to getting started. 

The plan this month is to work on cardiovascular fitness and to try one new thing. We discussed a beginning yoga class. The American Heart Association and American College of Sport Medecine  (ASCM) recommend adults get minimally 150 minutes of activity, and perform resistance exercise every week.  The ACSM goes on to say flexibility and balance work are also key weekly parts of exercise.  If you are feeling unsure where to start and have no "yes's" or concerns on the Par-Q or in general, gradually increasing time and effort on one aspect, perhaps cardiovascular fitness, and working up to 150 minutes will create a significant change in your body, as long as you are clear for exercise.  Then pull in other aspects.  

Here's Cathy's thoughts on getting started:

We all have that friend or coworker who is constantly on some crazy diet and swears they know someone who has lost "like, 50 pounds" eating nothing but [insert odd vegetable/fruit that could not possibly fill anyone up].  I've been there.  I've tried them.  There was the cabbage soup diet, the Atkins diet, the south beach diet, and so on.  All they succeeded in doing was making me a pretty unpleasant person.

When things started to go downhill in my marriage I started thinking/worrying/feeling self conscious about my weight.  I subconsciously decided that if I just fixed my weight everything would go back to being okay.  But the more pressure I put on myself the harder it was to do anything.  Soon, everything was just way to overwhelming to deal with and the idea of implementing a basic health and fitness routine was way too much.  So instead I started looking for a quick fix.  I looked at diet pills and contemplated starving myself.  I wished I had the discipline of an anorexic so I could be thin.  Let me repeat that so you don't miss it, I wished I had a mental illness that could kill me so that I wasn't fat.  That's not healthy and fortunately is not something you can just "do."

So I don't want to do that again.  I don't want to approach this from an unhealthy, obsessive, weight loss will make everything sunshine and rainbows and puppies perspective.  I also don't want to put pressure on myself that this is going to go perfectly.  I'm pretty black and white in my thinking and that all or nothing mentality means that if I'm not working out six days a week for at least 45 minutes each workout, I just shouldn't bother.  

So how am I going to get in shape?  Up until a few years back and for many, many years before that I maintained at least a baseline level of fitness.  I had times when I was really consistent with working out and other times not so much.  But at a minimum I'd work out three days a week even if it was just light cardio.  So where do you start when you get winded walking up the stairs?  What do you do when you don't feel like your body is moving well?  How do you start when you feel so weak?

Fortunately for me, my sister-in-law is the sole proprietor of Go Training (yes, nepotism was totally part of me getting this open forum to talk to all of you).  And when your sister-in-law is the sole proprietor of a personal training business you can typically get her to give you some tips in exchange for writing about your personal journey online, at least that has been my experience.

So about a year ago when things were kind of falling apart, Beth created a walking program for me to try.  I didn't use it. I am now.  I am staying with my parents while I put my world back together so I'll be walking my parent's neighborhood in the suburbs of Detroit.  The day-by-day action plan is outlined in the calendar and levels of exertion below:

• Level 1: I'm watching TV 
• Level 2: I'm comfortable and can maintain this pace all day long
• Level 3: I'm still comfortable, but am breathing a bit harder
• Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
• Level 5: I'm just above comfortable, am sweating more and can still talk easily
• Level 6: I can still talk, but am slightly breathless
• Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
• Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
• Level 9: I am probably going to die
• Level 10: I am dead

Easy Pace means: walking at a 3-4, just move your body and enjoy.  You can easily conversate!
On Interval Days: intervals at a 4-6, recovery 3.  It's ok if you are slightly breathless during an interval.
Long Walk: 3-5, make sure your conversational and able to talk the whole time.

3 Month Walking Program
Month 1
M	T	W	TH	F	Sat	Sun
	20 - easy pace		20 - warm up for 5 min, alternate 1 min easy, 1 min effort pace for 10 min, cool down for 5		30 Long walk - 5 min, warm up, keep a nice clip in the middle, 5 min cool down
	25 - easy pace		25 - 5 min on,  2 min on effort pace, 1 min off easy pace for 5 rounds, 5 min cool down		30 Long walk -
	30 - easy pace		30 - 5  min 1 min on, 1 min off 20, 5 min cool down		35 long walk-
	30 - easy		30 - 5 min warm up, 2 min on,30 sec at a 4 for 4 rounds, 5 min cool down		40 long walk

Eventually, I'll add in weight training because I know that cardio is not going to provide the muscle mass needed to lose weight.  This is where I'm starting because you have to start somewhere and I don't want this to feel so overwhelming that I don't do it.  However, on some of the days that I don't have a workout, I may still try to go on a short walk at a more casual pace to get outside and enjoy the sunlight and spend time with my dog and my parents (parents need to be walked too). I really want to want to do that.

I'm also hoping that as I go I'll start to get interested in different types of exercise and try new things.  I loved spin (when it wasn't pure techno music) and I loved, loved kickboxing and hitting a bag. I think yoga would be a good way to expand my workout repertoire as well.  I super want this to be something that I start to want to do as I find my love of exercise again.  NOTE: Since I don't really know that much that is around me here in Farmington Michigan, if you have any suggestions of gyms/classes/studios to try, please send an email to Beth at beth@gotrainingwithbeth.com or share them in the comments section. 

I guess I can't say for certain that I won't have days where I am stressed and having problems with getting off the couch.  But I am committing to you now that no matter what happens, no matter how hard this is, no matter how stressful other stuff becomes, that I won't go back to my neurotic, fad diet, obsessive, unhealthy thinking. 

So the plan kicks off this week.  I'm going to do a practice walk and see how it goes.  I'm sure I'll have opinions/feelings about it and as promised, I will write them all down to share with you.

A GOOD YEAR - Getting started

This is a year long feature where Cathy Connor, my sister-in-law, (aw yea neptism!) is seeking out her exercise groove after major life changes.  She is sharing her thoughts, feelings, successes, and challenges as she navigates the road to health and fitness.  Every month, I will pose a challenge to Cathy, and use any road blocks she encounters as opportunities for discussion in our GO Training community.  This month is just about getting started!

I think many of us including myself can relate to times when other stresses of life have led us away from a positive habit.  Cathy already started her journey a few weeks ago but we were still defining what to post and how often, and length of her commitment to blogging.  Without further delay, here is Cathy’s first post.  Her postings will always have "A Good Year" in the title.

I'm getting a divorce. There I said it. Out. Loud. For everyone to hear. It’s painful and it’s messy and it’s hard. The hope that I had for a happily ever after has been shattered.  I could try and put a bright and shiny spin on it, or tell you how it was for the best and everything is going to be fine but I’m not there yet, although I’m closer than I was before.  

The time that passed since the sudden marital separation in January has been a whirlwind of emotions. Sadness, anger, joy, depression, anxiety have all become very familiar feelings that can linger for weeks at a time or pass right through me.  But as I reflect back on where the marriage fell apart, it is clear that the essence of me, my sense of self, was lost along the way. That's a hard truth to admit. But it's very real and rebuilding me and rediscovering what I want is something I'm really working hard to do.

One of the key pieces of this rebuild, of reintroducing me to… well me, is regaining control over my health and fitness. I never thought of myself as a natural athlete. I was the kid all the way at the back of the pack, walking when we had to run the mile in 5^th grade.  I was the girl that dreamed of doing a back handspring but fell on her face mid-cartwheel in middle school.  I was the teenager who got most improved player in every sport I participated in (okay, not soccer – soccer was the exception).  

I was in my early thirties when I discovered all the ways fitness could be fun - on my terms (All the ways fitness can be fun!).  Once I discovered that exercise didn’t have to be awful, I was hooked - running, spinning, and kickboxing.  I gained a tremendous amount of confidence and fitness became a core part of who I am and how I define myself.

So what happened?  How did I let that piece of myself go?  And not just go - vanish. Completely. Like winded, walking up the stairs, out of shape - gone.

There are a lot of things I could place the blame on – problems in my relationship, moving to a new city and back again, suffering from anxiety, living with depression, it was too cold outside, blah, blah, blah.  But at the end of the day it’s on me.  I chose to eat too much, I chose to eat crappy food, and I chose to sit on the couch.  And really, if I’m being super honest with myself, I gave up on me.  I don’t know why I did that yet but I’m working on figuring it out. 

Cathy and Olive the dog pre-walk, on the front end of there adventure in fitness!

Regardless of how I got here, I finally feel like I am mentally in a place where, in order to continue to get well, I need to rekindle my love of fitness. I need to rediscover feeling strong. I need to move again. I need to push myself. Most importantly, I need to find gratitude for all the things my body can do. 

In general, I’m making a lot of changes in my life to fix things that I now see aren’t working for me.  I’m not shoving things under the rug or patching over cracks. I’m doing a complete overhaul.  And just like all the other stuff, rediscovering fitness isn’t something I can quickly fix by losing 20 pounds. I’m looking to make life changes. That means not obsessing over a number on a scale but thinking about how I feel.  Am I stronger?  Am I moving better?  Am I getting energy from my food?  Am I feeling calmer?  Is the depression lifting?  Am I finding new ways to enjoy life and release stress?  It will be hard and frustrating at times but I know that being physically healthy again will be a big part of putting my life back together.

So really, if anything this blog is mostly for me (no offense, I'm glad you're here too). But documenting my journey will help me pause and really appreciate each milestone on my path to good health. Hopefully you'll find some inspiration too or at least laugh with me as I regain my footing and stumble along the way.  In return, I promise to be candid as I navigate both the frustrations and the bright, shiny moments. 

Before Picture:

My First Olympic Triathlon

Before, I share some things about the Pacific Crest Triathlon in Sunriver, OR, a quick note for what's coming in July.

My sister-in-law, one Cathy Connor, is bravely sharing her heart warming and inspiring story about regaining her health after divorce.  I love her storytelling style.  Her voice is funny and honest and one I believe many can relate to.  I think many of people, including me,  have lost track of there health and the moment where you realize you want something diffferent is so positive, so cathartic! AND intimidating.  She asks and answers questions  like, "How do you gain traction with fitness when you recognize you are going through a tough time?", "Where do you start?", and "How do I stay motivated?".

It is just a gentle opinion, but I believe on the internet there is a trend to present a perfect online persona, I know I do this sometimes! I bullet point life highlights, rarely posting, "Folding laundry tonight!" with a picture of me matching up socks.

Cathy has already started her routine, and we will post a few updates this week so you can come up to speed with her current state of affairs.

ONTO THE PACIFIC CREST TRIATHLON!

WOW! wow. WOW (serious face). WOW! Kicking-legs-behind-me-fist-in-air wow!  I finished, HEALTHY!  And my two compadres in fitness, also first timers, finished before me!  You go, girls! No one got a flat tire, and everyone was smiling.

Typical race format:

• Packet pick-up day before race: in your packet there is a timing chip, swim cap, and maybe a number for your bike and helmet, and a racing bib for the run portion.  This is also when you pick up your T-shirt!

DAY OF:

• Set up things in transition area, or in this case, transition areas.
• Get gear on for swim. (Cap provided in registration packet), goggles, and maybe wetsuit. 
• Swim goes off in wave starts (each wave has it's own cap color), elite first, then by age/gender.
• After the swim, you take of your wetsuit if you are wearing one, and put on shoes, helmet, grab nutrition if needed, sunglasses, whatever you want to have on that bike ride.  Your water bottle is something that is in place prior to the bike. In regards to footwear, you may be donning bike shoes if you have clipless pedals (pedals where the shoe locks into place), but running shoes work just fine.
• Head out of T-1 to the bike course, volunteers so kindly direct you.  The constant tips are so required and nice, just because your are really exerting yourself.
• Bike it up!
• After the bike, you rack your bike either in the same spot or in this case, a different spot.  And you get rid of your helmet, and bike shoes if needed.  
• Running shoes go on and on to the finish!  You may be grabbing nutrition here as well.
• After the race, you can eventually find your goods and pack up.  There is always food and water, and sometimes music, beer, raffles.

Pre-race Beth:

We got to the race start right on time.  I had a little phone dysfunction, darn! I didn't get a chance to photograph my tri-nest (How I set up at transitions).  I was nervous, despite doing this many times before, this distance was a first and I had the inside wiggles!  I did not take as many pics as I wanted but I do have some pictorial goodies.  I didn't get a good lake shot!  And with all the swimming talk I really wanted to illustrate the swim course.

This was a great example of a triathlon with 2 separate transition areas.  The swim to bike transition was down by the water.  A transition bag (clear garbage bag) was provided at registration for our swim gear and any other things we needed to tote to the beginning of the race.  I brought a backpack with nutrition, bike shoes, helmet, wetsuit, and put my sweat pants and fleece (it was chilly first thing in the day!) in there too.  I wore a 2 piece tri-suit which has a little bottom padding for the bike.  My bag was packed once I got organized, and just threw my cap, goggles, and wetsuit on top after.  After the swim, each competitor quickly places the last components into their bag.  Volunteers go through and take all the bags to the second transition for pick up after the race.  The bags are marked with your number.  Here is a shot inside T-1 or transition number one.  Beyond the bike racks and people gearing up is the reservoir where the swim took place.

MOST triathlons have only one transition area.

In the transition area, gear racks (basically bike racks)  can be very specific, with each number having a specific spot, or general first come, first serve.  This one was arranged by bib number.

Racks in transition area one hold bikes and gear below.

The swim was a 2 loop counterclockwise course in a reservoir that had just a bit of chop.  This was a 1.5 K swim, just less than a mile, typical Olympic distance. I completed the swim in 38 minutes which is a massive victory for me.  I did not stop once, had one glocklesnort where I drank a bit of lake water, and stayed pretty straight.  I was only minorly traumatized by the swim too!

There is Emily looking like a pro walking through T-1, the swim to bike transition.  This is where folks emerge after the swim with bike in hand.  

After the swim, I stripped out of my wetsuit.  One of my goals was to be out and transitioned in 3 minutes, it took me four minutes and 30 seconds, I REALLY struggled getting that puppy off!  That is totally an area to potentially improve for me.  I also gathered all my swim stuff and gear I had brought so volunteers could take it to the second transition area for pick-up after the race.  Then I suited up for the bike!  Helmet, shoes, gloves (my handle bar grip is a little tore up but the gloves probably slowed down my transition a bit, I appreciated the padding), sunglasses, and I used CLIF blocks for my food-like intake and had earlier that morning addded electrolyte powder to my water bottle on my bike.

The bike was a 28 mile course.   That is just a little longer than usual (usually 40K, about 25 miles) but often the course is determined by geography and logistics.  That's how the race organizers got us from the lake to a nice transition area close to the run.  Usually the course in a loop or an out and back, this was a one way trip from the reservoir!

The bike was an open course, meaning cars allowed,  but the first 20 miles had very little traffic, only the last 5-6 miles of the bike had heavier traffic.  The asphalt on the first 18-20 miles was a little rough with a few potholes but not crumbly. The end of the bike had deliciously smooth road and there was a generous shoulder.

The bike was uphill the first 15-16 miles, NO LIE.  Knowing that I am not the best heat shunter, I took it a bit easy, and put it in low gear on the front end of that bike.  It was beautiful and sunny day with little breaks in the shade.  I had biked 30 miles Wednesday, and did the sprint triathlon last Sunday.  I felt a bit flat in the legs from the previous weekend and that last big bike. I tried to pick it up on the downhill which was such a reward after all the up and up and up.

I hope to continue to build my base of biking, and develop more strength to crank up inclines. And I will be sure to scale back week of if I am a feeling fatigued.  Another area to improve.

After the bike, athletes bring there bike and body into T-2, transition area 2.

Transition area two, this is the entrance where you run or walk to the entrance and then scoot out between those white flags in the back.  By the end of the race, this area will be packed with bikes! 

The bike to run transition is pictured here before the race.  This is every Olympic triathlete's running gear arranged in racks by number.  This is the area where you stash your bike, and running gear goes on then you exit this second transition area.

I came into this area thinking, SO HOT, Mr. SUN what is your PROBLEM!  And how am I going to run?  This run was the standard Olympic run , a 10K (6.2 mile) beautiful closed course through the Sunriver resort area.  I would liken this area to ski resorts/condo resorts with trails and 2 golf courses and an amazing fitness/water park/spa center.  I have similar things in Michigan, Colorado, etc.  Just a crazy ideal place for a triathlon where the whole family can enjoy.

Back to the runner!

It was 90 darn degrees by this time.  I sloppily jogged/walked/whimpered and then thought "Let's walk for four minutes".  I breathed.  I gathered scruples.  I mentally leaned on my highlight reel from training, remembered the great run I had a couple weeks ago, the fact I made it through a big swim, and that I was probably an hour or so from being done.  I rallied, and I recommend tucking your training successes in your heart to be used at a later date.  They are touch stones to help you along on the big day, and one mile later I was running alright!  It also helped immensely to see my husband cheering me on, and old and new friends clapping and yelling!  That was like a giant shot in the arm.  I walk/ran 6.2 miles in 1:15:55.  This is about a 12 minute 13 second pace for me.  And I am grateful for it!  I was jamming ice down my shirt, holding it to my head, already over 2 hours of exertion in the heat, it just was everything I could to keep on keeping on!  Usually I can kick it at a 9:20 to 10:20 minute mile, but I am so thankful for this time!

One of my goals was to really use good form on the run, and I tried but I just wanted my legs to move forward, here and there I would try to brighten my stride.  Mostly, I jut kept saying, "Runner, runner, make the running, don't stop running, legs, legs, legs, go!",

I like to set a loose time goal for tri's.   I would encourage others to set a few different goals, because there are lots of variables on the swim and bike that could alter your time.   I really like to set quality goals, and analyze how I did.

For this race, reflections include:

• be more careful with the taper and pre-race week
• practice my wetsuit transition
• work on building more leg strength in the bike 
• add more speed work to my running plan
• ice after the event, I sat under the cold shower at the end of the course for a bit, but ice aids recovery

I am overjoyed by swimming straight and continuous, finishing healthy, having a smile and no soreness today. AND making it through the oppressive heat and the elevation.  I am thankful for my friend Emily recruiting me to do this.   I am so proud of all the athletes, and my friends, Emily and Danielle who kicked butt.   Having something to work toward, helped me stay in the groove as we are only 8 weeks in Portland, and still not quite settled.

 It took me just a second to absorb the full joy of this Olympic triathlon completion because it was in the 90's the day of this Olympic Triathlon, and I got a little burnt and heat exhausted and was in a little bit of "woah!" cloud. I sat on the couch and just read and cooled down in the glorious AC surrounded by nice people.  And spoke in short phrases.  I do not cope with heat well, and that was all there was energetically.  Today I can see and appreciate the event and I am so enjoying recapping the day here!  I am not sore at all!  Just sun kissed, in a kinda reddish way.

I am so close to the finish here!

Thank you for reading and please share ANY "first"stories (any first story!  Kickboxing, Barre class, I want to hear it and share it!) via email at beth@gotrainingwithbeth.com or on GO Training's facebook page which also has monthly contests.  July contest announced soon, smoothie contest wraps up July 5th!

My times for yesterday's tri!

Beth Trimark-Connor

232 (bib number) 36 (age) F (gender) 3:58:35 (overall time) 35 (my rank in the swim for my age group, can't remember how many peeps" 0:38:03 (my swim time) 348 (overall rank for swim) 4:30 (transition 1 time, stuck in wetsuit) 1:56:41 (bike time for 28 miles) 442 (overall bike rank) 3:26 (second transition time) 414 (overall rank after bike and transition) 1:15:55 (run time, about 12:13 mile) 371 (run time rank)   I came in 383 out 477 peoples, I was 35th out of 41 competitors in my age group.  My goal is to get into the top 15 in my age group.