Holy cows

Liz had a llama, Conny has baby squirrels, I came home to one, then two, then three cows in my yard this morning. I have seen the suspect cows at a distance before, they live just behind us.  You know they say, the grass is always greener (and longer) on the other side, so today they went for it and busted through the fence! They seem to have had a great time so far, they have chased and played and crapped all over my yard…it is only a matter of time before my dogs get out and roll in it…ah, life in the country.

Speaking of cows, this morning I was witness to the most diva like behavior that I only thought possible on an episode of the Real Housewives (maybe Atlanta, not that I am ruling out any of the others…yes, I watch them too). So this morning, I went into a locally owned and operated business in my little town of Maple Ridge.  The owner of the business, I will call her Priscilla, was standing at the counter. As I was ignored waiting to be helped (yes she had seen me, it plays out the same way every time I go into her business) one of Priscilla’s employees walked up to the counter with a toasted breakfast sandwich (not the fast food type either, deli type, toasted bread, pickle on the side and on a plate) and two bottles of Pepsi.  Priscilla turned to her loyal servant employee, snatched the plate from her hand, and said in a very Countess Luann (Real Housewives NY) tone “diet Pepsi, precious (or something equally condescending), not regular”, Cinderella the employee apologized, and rushed out of the store to make Priscilla’s order acceptable, Priscilla took an evil bite of her pickle and turned up her nose and said “bad pickle” and threw it in the garbage…I am counting to ten…

I would like to say to all of the young things, and not so young things out there, DO NOT allow your boss (or anyone else for that matter) to treat you like that.  People who treat others in such a disrespectful manner feel so shitty about themselves that they treat others like pieces of crap to make themselves feel better.  You do not need that job that badly to allow yourself to be treated like that. The job market may not be as great as it has been in the past, but there are plenty of fabulous employers out there who will treat you with the kindness and respect which you deserve.

As for me, I should have stopped supporting Priscilla a long time ago, after today I will not set foot in her business again, our town may be small but she isn’t the only shop in town.

This is not a diet, but you will lose weight

Although it doesn’t seem like it now, the warm weather is on its way my friends and that means shorts, t-shirts, tanks, and I am going to say it…bathing suits! I know that we work hard all year round, but sometimes no matter how hard we work, we seem to accumulate 5lbs of insulation over the winter.

Losing 5lbs does not need to be rocket science, but it does require a bit of effort if you want to keep it off. I know that there are many of you that can drop 5lbs in a week, but really what are you losing…water, how pleasant was your week…it sucked, how pleasant were you…you were a total bitch, did you keep it off…nope, came back within 2 weeks and most importantly,  if you do it too often it can mess with with your resting metabolism and not in a good way.

Guidelines recommend a safe weight loss of 1-2lbs a week, so lets do the math and break it down:

• 1lb = 3,500 calories, 2lbs = 7,000 calories
• To lose 2lbs per week you need to create a 1,000 calorie deficit each day
• To create that calorie deficit, remove 500 calories from your daily diet and increase your level of daily activity to burn an additional 500 calories.

Sounds easy enough, but keep in mind that physical activity accounts for only 10-40% of energy out (food digestion 5-15%, resting metabolism 55-75%).

You already eat somewhat healthy, so how are you going to create a 500 calorie deficit without skipping meals (bad idea) and feeling completely deprived?  Here are a few suggestions:

• 1tbsp mayonnaise – 57 calories
• 2tbsp caesar salad dressing – 160 calories
• 1tbsp margarine – 99 calories
• 50g of cheese (30g = the size of your thumb)- 171 calories
• 1 cup vanilla ice cream – 533 calories
• Starbucks Grande Café Latte (2% milk) – 190 calories
• 1 can cola – 370 calories
• 1 bottle of sweetened ice tea – 480 calories
• 1 can or bottle of beer – 146 calories
• 170ml wine (who stops there?) – 106 calories
• You may also want to choose foods that are nutrient dense, whole grains over white grains, lean cuts of meat, lower fat milk alternatives, dark green and orange veggies.
• Choose fresh or frozen fruits and veggies over canned.
• Avoid pre-packaged and processed foods.
• Pay attention to how food items are prepared, cooked (fats, oils, additives, sodium) as well as portion sizes.
• Watch for hidden calories in sauces, gravies and dressings.
• Reference the Canada Food Guide

Now what about burning an extra 500 calories a day?

• Add an additional 15-20 minutes to your regular cardio routine, you are already there (remember, resting metabolic rates are higher in those who exercise and have more muscle mass), if you are short on extra time then increase the intensity of your daily workout while staying within your target heart rate zone.
• Split up your workout over the course of the day.
• Adding lifestyle physical activity for 30 minutes a day such as a walk after dinner (or before), taking the stairs, having a dance off, yard work and/or housework will also burn additional calories.
• I thought that it would be more, but an intimate encounter only burns 75 calories (and that is only if you are REALLY good at what you do), it can add up over the course of the week though.
• Just get moving!

So there it is…no fad or crash diets, no new workout gizmo, just plain ole healthy lifestyle choices.

Double cardio Tuesday

Today is double cardio Tuesday!

Double cardio Tuesday originated late in 2008 as the result of a triathlon-training schedule. Back in those days, double cardio Tuesday would consist of a lengthy swim and a spin class, not necessarily in that order, there may have also been a short run in there somewhere, but not always (that’s why it’s not called triple cardio Tuesday).

For whatever reasons (and there were a few, non being event completion) the triathlon-training schedule came to an abrupt halt, but double cardio Tuesday lived on. Tuesday evening spin class is the consistent cardio (only 3 Tuesdays a year that this does not occur, those are the last week of August and first week of September when the Leisure Centre is closed for shutdown, and the Tuesday between Christmas and New Year when evening classes are cancelled at the Leisure Centre), it is a 45 minute, yes, 45 minute not 60 minute (we go hard) spin class that alternates each week between hills/drills/speed and hill/heart rate training. The energy is crazy, the music is loud and the workout is tough (unless you are putting on your academy award winning face and riding tension free, you have me completely fooled)! I consider it to be the consistent in DCT because it happens at the same time every week, and because I have been teaching in that time slot for the past 8 years (time flies, eh Erin?).

For me (and Conny, don’t let her tell you that I make her either, she loves it) a tough run takes a regular Tuesday to DCT. Depending on the time of year, it is either a fast road run just before spin or like this morning, 60 minutes in the trails (my preference, I think Conny’s too, but the road did serve it’s purpose when we were ½ marathon training).

DCT has caught on; I like to think that it is spreading like wildfire. Some of the participants in my spin class arrive early and do a session by themselves before my class, some run, some swim, Daniela plays floor hockey after (she is a triple cardio Tuesday’er, very hardcore)!

DCT is not for everyone, here comes the disclaimer…a strong cardio base is required and you need to be adequately fueled and hydrated before and throughout the workouts.

Get Off The Road

What a morning on the trails, mud, rain, more mud, more rain, hail and snow! But for 465 crazies these were perfect trail running conditions! I have to admit, when I saw you all coming in soaked, covered with mud and totally exhausted, I was more than jealous (and freezing, thanks for the jacket Dave, I think that you may have prevented hypothermia).

I have not seen race conditions like today’s since I ran (ran the trails not the event) my first trail race (lost my trail racing virginity) race with 5 Peaks at Cypress Mountain in 2006. The conditions then were also crazy, and before I even crossed the finish line, I knew that I was hooked! From the smiles that I saw today at the finish line, I think that there are a few more trail runners today than there were yesterday.

Looking foward to seeing you at SFU on June 12/10.

Sleep well.

Time for another trail running season

The course is marked, the truck and trailer (and several other vehicles) are loaded and the coffee pot is set to brew at 4:00am! Looking forward to a great turnout at Golden Ears Park for the 5 Peaks Season opener tomorrow morning, fingers crossed for dry weather.

Race package pick-up and race day registration start at 7:00am; come early to avoid the line-ups and the race with start at 9:00am. A big thank you in advance to all of the fabulous volunteers who make these events such huge successes. Have a safe race everyone.

On a more personal note, thank you all very much for all of your well wishes that you have sent to my Dad. Big Tone/Granddad is doing very well, cheering on the Canucks as I type, although not able to join my Mum in their traditional fist pump when they score!

School’s out for summer…officially!

75 multiple choice, 25 true or false and 50 marks short answer…SMF! Yes, a bit of an ugly exam, but it is done. We were given 3 hours to write, I was done in 65 minutes, not sure if that is a good sign or a bad one.

I came home and dropped off my 120 assorted bagels, 8 assorted cream cheese, 6 assorted milks, and 3 large tubs of peanut butter and went for a well-deserved run. I love how people judge look at my shopping cart when I am shopping for a race, I like to comment to anyone who asks (and they do) that I REALLY love bagels.  You should see how they look at me when I do my Costco shop for the race and I have 9 large boxes of Chunks Ahoy cookies and raspberry jam, at Costco I don’t even bother to comment when asked, I just make may way to the cash register quietly with a “what are you looking at?” look on my face.  Come on people, do you really think that I am going to eat 9 large boxes of cookies or 120 bagels?  But even if I was, should you really comment?

Support Team Iron Mountain Movement in the Weekend to End Breast Cancer

Words from Team Captain Connie Hol..

In the winter of 2006 I joined the trail running group. Since that time, I have been fortunate to have met some very wonderful people and have made some great friendships. Keri was always an inspiration and provided encouragement and support to everyone who has registered with her clinics.

On April 3, 2009, I was diagnosed with Stage 3 breast cancer. In the last year I have undergone lymph node surgery, 8 rounds of chemotherapy, a double mastectomy and 28 radiation treatments. I continued to run throughout my treatments, albeit very slowly toward the end of chemo. Keri also encouraged and supported me to complete the ½ marathon in San Francisco last October (2 days prior to my 8th and final chemotherapy treatment).

Last year my daughter, Corrie raised over $3,500.00 and walked in the Weekend Walk to End Breast Cancer. My family and friends all supported her and were very proud of her accomplishment. This year, my daughter, myself, Angela Lamb, Shannon Stephenson, Gisele Pomerleau and 4 other women have formed a team under Iron Mountain Movement and are committed to raise $2,000.00 each towards this worthwhile cause. If you would like to make a donation, please click here to see our team page.

Each of the members of this team has been touched by this disease either through family members or friends and I am sure that you have as well.

We will be walking together to support the BC Cancer Foundation to provide medical and emotional support to women going through this journey to continue their research on finding a cure for this disease.

I would like to thank everyone in the running group that supported me emotionally throughout this last year and thank Iron Mountain Movement for sponsorship.

Connie Hol

May/June Studio Schedule

I’m a Hollaback Girl!

I have been gearing up for this week for the last month…final exam, 5 Peaks season opener race and my Dad’s “minor” heart surgery. Three big ones, on consecutive days to boot, what the hell?

It’s not been all doom and gloom; there have been a couple of cool things that have taken the edge off the end of my week. First cool thing, this morning I rockstar’d Incline, no stopping even though I was completely overdressed, I really didn’t need the long sleeves or the gloves for that matter. It felt awesome, but as Conny informed me in the car on the way home, I can never hike it again…shit.

The Second cool thing that has happened this week, I am now (and the only Canadian so far, which makes me the first Canadian) Hollaback Health Blogger! Hollaback Health is a community of health bloggers who challenge the status quo and rescue health blogs from the huge vortex of suck where they seem to be swirling around. I am super excited and honored; these ladies are very smart and funny and have the perfect amount of attitude!

So what’s next, things happen in three’s right? Runner’s World cover shot…a $100,000.00 advance on my book…what about a worldwide book tour…my debut on Oprah…maybe my own show? Bring it on.

You will never forget your first time

A very exciting morning out on the trails…several runners in our group lost their Incline virginity! I love introducing runners to new trails, especially the steep ones. Incline is a bit of a legend in Maple Ridge. It’s only 1.2km in length but the name speaks for itself, it is an uphill grind that will leave your calves screaming and your heart beating out of your mouth.

As with any new experience, tackling Incline comes with some pretty high expectations and worries…Am I ready for it? Will it hurt? How will I do? Will I make it to the top? It can be quite overwhelming. But by taking the proper precautions like physically and mentally preparing yourself, bringing water, and doing it with someone who has done it before will make the experience that much more pleasurable.

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