Butter shoes


Over the past ten days my feet have taken a total beating. Two Fridays ago I rolled my right ankle, last Tuesday I received several wasp stings on my right ankle and then on Saturday while trying to shop for my 100 mile supper at the Farmer’s Market, I was stung on my left middle toe, affectionately referred to as my arthritis toe (any toe but this poor little piggy; it is so challenged to begin with). I had originally thought that my new runners were cursed, but each of the three incidents happened in a different pair of shoes…three, I guess if I believe what they say, my feet are now out of danger. Enough already with my feet, today I am all over them.

Although the swelling and bruising has disappeared from my right foot, it is still a little tender to touch especially the area just below my ankle (when wearing my runners the area in question is right under the outside edge of my shoe) and the stiffness of my new runners has only been aggravating it more. I know that I could do the wise thing and take a week off and let it heal, but today is the last sunny day of the week, I did take yesterday off, it was only a 5km run…I pulled out my old runners.

There always seems to be a bit of denial when it comes to getting new runners. Your knees, hips and ankles may be sore, you know that your runners are no longer providing any kind of support or cushioning, but they feel just so damn good! Worn in all the right spots, so many miles, so many memories. And when we finally give in and jump off our wallets and buy a new pair (usually the same as the last pair only in this season’s colours), we keep the old pair. I am guilty of it too.

So this morning when I put on my old runners they were butter…
1. Pronounced slowly in a slightly deeper tone bud-ah, as in perfect fit…my runners felt like butter.
2. Pronounced quickly and slightly sarcastically but-her, as in but her…nice outfit but butter shoes?
…both examples pertain to my old runners!

With relatively little discomfort, I enjoyed a sunny 27:25 5km hilly run and felt so good I added an additional 2km loop. I’m not sure how my knees and hips will feel tomorrow, but ankle felt fantastic today.

Top 10 things you should expect from your group fitness instructor

Article post: Dane Boyle San Antonio Fitness Examiner

You have joined a gym and decided that you would like to try group fitness classes, but you have no idea what to expect. Having looked at the group fitness schedule, you’ve chosen a class that seems right for you. You show up, and you see a very fit woman at the front of the room, decked out with a microphone, ready to go. Now what should you expect?

Group fitness classes are offered at gyms, fitness centers, yoga and Pilates studios, and all ranges of locations.  These classes are for a specified period of time, and are led by an instructor who demonstrates the proper way to do various exercises. Many people enjoy the energy of a group class because they find it to be more stimulating than working out alone.   Group fitness classes are also a good way to meet new people who share similar interests.

Group Fitness programs should give you a complete workout that is both fun and invigorating. Classes tend to combine cardiovascular training with strength training and stretching. The activity offered in a group fitness class should accommodate every fitness and experience level, from the beginner to the seasoned participant.

Group fitness classes should be led by qualified individuals, and clients should have high expectations for their group leaders.

Keri Cawthorne owner of Iron Mountain Movement lists the top 10 things students should expect from their group fitness leaders:

Top 10:

1. A fitness leader should be motivating, not intimidating.
2. A fitness leader should arrive 10-15 minutes before class starts to greet, to answer questions and to assist with any set-up. The instructor should also be the last person to leave the class when it is over.
3. A fitness leader should start the class on time and finish on time.
4. A fitness leader should be dressed appropriately for the class.
5. A fitness leader should introduce themselves and let participants know what to expect from the class.
6. A fitness leader should be able to provide modifications for any exercise.
7. A fitness leader should smile and make eye contact with the class.
8. A fitness leader should be certified and be able to provide an educational portion of the class (ie: proper alignment while doing muscle conditioning, stretching, cooling down etc).
9. A fitness leader should not be afraid to move around the class.
10. A fitness leader should provide a safe and effective class (ie. a clean and uncluttered space, music at a healthy volume) .

After a great group fitness class you should be out of breath, in a little better health and thinking about getting ready to return for your next workout.  Inevitably, you are responsible for your health and fitness safety, so be sure to choose instructors that provide you with a safe and effective workout. The qualities of your new found fitness instructor should include ALL of the Top 10 qualities listed above. Life is too short not to have a bit of fun with a great workout!  read entire article

Vacation plans

One of the great perks of being my own boss is that I set my schedule.  If I want to take off spring break, the last two weeks of June, the last two weeks of August, the first week of September, two weeks at Christmas, all statutory holidays, 5 Peaks Fridays and any “unavoidable engagement”, I do.  However there is a downside, if I don’t work, I don’t get paid.

Although it may seem like I take a lot of time off, in reality I don’t.  While there are breaks between Parks and Leisure programs and Studio schedules they don’t all occur at the same time, so while I am off in one area I am still working in another.  My true vacation time, meaning I teach zero classes and have zero commitments anywhere works out to a grand total of four weeks per year, two weeks at the end of summer and two in the winter.  I did take an additional week this year in July when I went to Utah, so this year will make it five weeks, I’m sorry that I’m not sorry, I own it (that was for you Rachel).  Today at 10:00am I started my first day of my end of the summer vacation!

When most people are on vacation they do not think about work until their last day of vacation, and it is usually ugh…what disaster am I going back to, or ugh…I don’t want to go back to work.  I love being active; when I am not active I am usually planning or thinking about the next time that I will be , I’m not obsessive it’s just who I am and something else that I own.

As much as I would like to in a normal work –week, I am not able to get out and participate in other people’s classes, there are only so many hours in the day and with the addition of my domestic goddess duties I am pretty tapped for time (with the exception of my daily 20 minute power nap, which is on the schedule).  So, vacation to me is a time when I can get out and check out other classes and see what is new and exciting in the fitness world, research and development if you will, even if I am in another city or country.  Don’t get me wrong, my vacation won’t be all work and no play, I plan on playing plenty!

My clients often tease me that when I am on vacation I am in search of new methods to torture them with; I think that torture is a bit harsh, I prefer challenge!  I always learn something from every class in which I participate, a new move or drill, a cue or am reminded of something that I may have forgotten about (like when you only participate in only one or two step classes a year, it is really important to really stretch your calves after, talk about torture).

So what should you expect from a fitness instructor?  Dane Boyle of the San Antonio Fitness Examiner asked me the same question last week and this is what I told him…

Group fitness classes should be led by qualified individuals, and clients should have high expectations for their group leaders.  Keri Cawthorne owner of Iron Mountain Movement lists the top 10 things students should expect from their group fitness leaders:

Top 10:

1. A fitness leader should be motivating, not intimidating.
2. A fitness leader should arrive 10-15 minutes before class starts to greet, to answer questions and to assist with any set-up. The instructor should also be the last person to leave the class when it is over.
3. A fitness leader should start the class on time and finish on time.
4. A fitness leader should be dressed appropriately for the class.
5. A fitness leader should introduce themselves and let participants know what to expect from the class.
6. A fitness leader should be able to provide modifications for any exercise.
7. A fitness leader should smile and make eye contact with the class.
8. A fitness leader should be certified and be able to provide an educational portion of the class (ie: proper alignment while doing muscle conditioning, stretching, cooling down etc).
9. A fitness leader should not be afraid to move around the class.
10. A fitness leader should provide a safe and effective class (ie. a clean and uncluttered space, music at a healthy volume). read entire article

Other things that I plan to do on my vacation: the Grouse Grind as many times as possible, hike The Chief, a cross border grocery shopping trip to Trader Joes (Deanna, Sharon, are you reading?), clean out my closet, go to the PNE, read one business related book and one sex, drugs and rock and roll biography, have a massage and enjoy a “Bad Girls” catch-up night.

‘Gorgeous’ alpine course greets 5 Peaks racers

Article post: Whistler Question
About 450 athletes enjoy Whistler Mountain trail races

August 25,2010

Megan Grittani-Livingston

Newly free from the casts on his two broken arms, North Vancouver’s Ryan Ervin was all smiles atop Whistler Mountain as he crossed the finish line for the 5 Peaks trail running series race held on a surprisingly sunny Saturday (Aug. 21).

“I was a little nervous about this race – I usually do the Enduro (distance), but I had to do the Sport today because I broke both my arms mountain biking in the middle of June, so I just got my casts off. The scree slope running down was a little sketchy, but it was wicked, it was fun,” Ervin said after steaming to victory in the 4.9-kilometre Sport race.

The 5 Peaks series, which encourages runners to “get off the road” and onto trails in a fun, recreational race environment, typically offers Sport and Enduro distances to tempt a range of participants, plus a one-kilometre Children’s Challenge to deliver fun for whole families. In Whistler, the Sport course was 4.9 km and the Enduro racers ran 10.6 km.

The B.C. Coastal branch of the national 5 Peaks series made its annual stop in the alpine setting atop Whistler Mountain on a Saturday that was expected to involve thunder and lightning, but instead delivered blue skies and sunshine to offset the boundless alpine views.

Ervin was the first runner to cross the finish line, in its scenic setting next to the top of the Big Red Express, with a course-record time of 27 minutes, 17 seconds. His broken arms, sustained in a ride on Mount Seymour during his first time out on a new bike, became a worry of the past as he returned to the 5 Peaks series for the first time this season, and enjoyed the Whistler course for his fourth or fifth time.

“I love it… Look at the views – it can’t get any better than this, it’s so gorgeous,” Ervin said.

As it was for many of the approximately 450 athletes who ran around the loop course set at the top of Whistler Mountain, the race was a family affair for Ervin. His wife completed the Enduro distance, and his son ran in the Children’s Challenge.

“People tend to make it part of their summer vacation as well,” said Keri Cawthorne, the 5 Peaks B.C. race director. She said the series organizers continue to be pleased with the beauty and quality of the Whistler venue, and the rave reviews they get from the runners.

“For most, this one is the favourite… It just kind of adds a whole new element, coming up and doing a race in the altitude,” Cawthorne said.

The other events in the B.C. Coastal series run at Golden Ears, Simon Fraser University, Mount Seymour and Buntzen Lake. The alpine environment at 6,000 feet on Whistler Mountain, including the high-altitude atmosphere and the frequently steep terrain rife with rocks, posed challenges for some. read entire article

I have a cankle

This is what I woke up with this morning. What really woke me up was the burning itch coming from the top of my foot…a burning itch anywhere is never a good thing.

While out on my usual Tuesday morning trail run I felt the most intense pain coming from the top of my foot. Over the weekend I had rolled my ankle and it had been tweaking a little during my run, so I instantly thought that I must have torn the ligaments. My foot was screaming, I even yelped a little! I pulled back the tongue of my shoe and found a wasp caught between my shoe and my sock. I am not sure how many times that it stung me; I am going to say more than once. Having no allergies to wasps I finished the run, went about my business even taught a spin class.

Waking up to my cankle this morning was a bit of a surprise, kinda threw a wrench into Wednesday morning speed training. So I am going to put my feet up and make the most of the sun for the rest of the day, benadryl, a little ice and maybe even dig into the growing pile of books waiting for me to read.

Whistler

Due to a lack of hours yesterday, this post is coming to you a day late, so if you are reading this post on Tuesday, pretend it’s Monday.

I usually do my race director debrief run the morning after a race, but because this was an out of town race, I really couldn’t do a full debrief until I got home so it had to wait until this morning. After four days of not enough rest and sleep, not enough (or the right) nutrition, a fair amount of stress, unstable weather (my Rheumatologist insists that barometric pressure has no effect on RA, I call bullshit) and not lifting with my knees, by this morning my body was a hurting unit. The days up to and the hours after a race are pretty much a complete blur, so my debrief run serves two purposes, I am able to blow off any left over stress and am also able to organize my thoughts to analyze the event. Like any good Canadian kid, this morning I sucked it up, put on my new Salomon XT Wings 2 (thank you JP) and hit the streets of Whonnock to reflect.

Thursday…
I hit the trails early with Conny. The only word that I can use to describe my run is aggressive. This kind of run doesn’t happen for me all that often, but I love it when they do, you feel fierce. As Conny was racing on Saturday her run was more of a stretch your legs kind of run, she was saving her fierceness for the race. To compare our running style to a music style, I was Metallica; she was Metric (slash Crash Test Dummies…kidding Conny). Despite being drizzly outside we finished our two different worlds tour run with a dip in the lake, man, I am going to miss that in a few short weeks.

Showered and feeling fierce I carried on with the rest of my day which consisted of dropping my car off for a “small service” (whatever) and picking up the remainder of the groceries for the race, a quick lunch with my Mum and Dad and packing for my trip to Whistler, nothing like waiting until the last minute.

With my car packed and the sun now shining, I hit the road at 5:30pm. I would like to send a shout out to the undercover officer (who I didn’t realize was an undercover officer until after our altercation) for scaring the crap out of me by blaring his horn and practically running me out of the HOV lane. Just because you can’t see a second person in a vehicle does not mean that there isn’t one, bonehead. Only a thought but perhaps next time make sure those really cool sunglasses are the prescription kind.

Friday…
The dilemmas started before I even left the hotel, shorts or pants. With no rain in the forecast and the 80lb pack that I knew Marky had packed for me to carry while I marked the course, I went with shorts.

What makes Whistler a bit of a logistical race nightmare is that most of what we need for the race has to be sent up by gondolas, but thanks to some awesome re-organization we were unloaded at the top, without any near divorces or bricks flying and were able to start the course marking an hour ahead of schedule! As we had a larger marking crew than normal, we were able to split into two groups and the course into two sections, cutting our marking time down dramatically. Three snow fields, 4.9km of lunges at 6100ft and carrying what felt like a medium child on my back (I know that if I was wearing the pack correctly I wouldn’t have felt a thing, I call bullshit again), the 5 Peaks Whistler Sport course was marked.

Absolutely famished we stopped at the GLC for what may have been the best burger and beer that I have ever had.

With just over an hour to spare before racer check-in started, I managed to squeeze in a well-deserved twenty-minute catnap, showered and was ready to rock again. Racer check-in was unusually slow for the most part, we joked that we felt like the judges from American Idol, six of us sitting at what looked like one long table, all eyes focused on the next person to walk to the back of the Salomon Store…maybe you just had to be there. I think that most racers forgot that they could pick-up their packages on Friday.

Saturday…
Showtime! Back to Salomon Store, the set-up crew headed up the mountain and we settled in for what I knew would be a gong show of a racer check-in. We started at 7:30am, and by 8:30am the main rush had still not hit, and would not do so until 9:00am, even though racer check-in closed at 9:30am. We did manage to get everyone checked in and registered, but just as an aside, if you do show up after racer check-in has closed and still want to register and/or check-in, you should always smile and be nice and have already gone to the bank machine.

The set-up crew had done a fantastic job so once MC John was in place, it was business as usual. I received course clearance, did my race director speech and started the race at 11:01! At last year’s race I was suffering from an unknown stomach bug, and spent most of the time from when the race started until the first racers came through the finish line in the fetal position beside the Red Chair. Feeling fantastic this year, I was able to watch the racers complete the lower loop and even managed to take a few pictures.

With the course clear and the awards ceremony underway on the deck of the Roundhouse (thank goodness that the threat of thunderstorms was over) we tore down the race compound and sent it back down to the Village on the gondolas. Once the trailer was reloaded, it was back to the hotel (with about the same time as Friday) to freshen up for the 6pm group dinner at the Brew House.

We had a great turnout; almost all of the Maple Ridge crew either stopped by for a visit and a quick drink or had dinner with us. By 8:45pm I was running on reserve and decided to call it a night…I think that I may be getting old?

Sunday…
Leaving a beautiful resort is always hard, but after packing up and one last trip into the Village it was time to start the trek home. The last thing that you ever want to see when driving is the “check the brake pads” symbol, so imagine driving the Sea to Sky Highway (described by one review as a two-lane scenic highway passing both the Pacific Ocean and rugged mountain peaks) in and out of rainstorms with your “check the brake pads” symbol illuminating your dash. You have to love technology, I’m not sure what is worse knowing on a two hour drive that you may not have brakes the next time you hit the brake pedal or not knowing at all and hitting the brake pedal and nothing happening (I have been assured since that I have plenty of brakes left, and that the sensor was just a warning…but have scheduled my brakes to be replaced).

Monday…
It wasn’t the fastest 5km run, but it was the best mind clearing 5km run EVER! I finished the run to Green Day’s “Time Of Your Life”. This song always gets me because it always takes me back to the wonderful slideshow at my daughter’s kindergarten graduation set to that very song (sniff, sniff). Hearing it today made me smile because even with all of the craziness of the weekend, the lack of sleep, the poor nutrition, we sure had the time of our lives this weekend!

Day 15

You are beautiful!
www.operationbeautiful.com

Day 14

Love yourself, for it you don’t, how can you expect anybody else to love you?

You are beautiful!

www.operationbeautiful.com

Day 13

Why compare yourself with others?  No one in the entire world can do a better job of being you than you.

You are beautiful!

www.operationbeautiful.com

Register now for Fall Parks & Leisure programs

Next Page »