I’m pretty sure that we could add the side leg series and of course corkscrew to the repertoire!
The mist across the lake at the start of this morning’s trail run.
And what a difference 40 minutes can make…
but I am NOT complaining!
For the past few months, I have had a new workout buddy, my daughter. We have grinded, rowed, elliptical’d, trained our core and hit the weights. I wouldn’t say that she has enjoyed every minute of it (although the $24 nacho’s at the top of Grouse Mountain were a pretty fair reward), but she sure has made her Momma proud. Yesterday however, it was my turn for the lesson and the workout at the batting cages.
Now I spend a great deal of time at the ball park with my daughter, but I am far from an expert, I am more of a watcher and a woo-hoo’er, but there are many parents out there (who I am sure are only trying to be helpful) who just can’t help blurting out a barrage of tips on batting stance and technique. For those parents, even those that don’t for that matter, I implore you to step in front of a pitching machine, I promise that you will never say “keep your eyes in there” (My fav and most ridiculous tip EVER. Where else would they be?) again.
So after my lesson: load – step – hips – arms -butt end of the bat to the ball – wrist snap, wshhhhhh (that’s the sound the bat makes as it comes around through the air), and follow-through and then some major adjustments to my batting stance, I was ready to face the wrath.
Over the course of the 75 minutes, I made three trips to the plate, there was a fair amount of contact (mostly out of fear, instinct does tell you to move out of the way when an object is coming at you at that speed, especially when my eyes are in there) but definitely no bombs were hit and I did get a chance to feel that wicked vibration in my hands (I thought I had broken my fingers, I know, a little high drama) when the ball was hit with wrong part of the bat, y-ouch!
So here is how the expert does it: hit, bunt and slap…
Article post: Uglyfinish.com
When distance training in the hot months of summer there are a few things to remember about running in the heat. Learn how to prepare yourself for a successful and safe run.
Be Sun and Temperature Smart
Plan to run early in the morning or later in the day when the sun isn’t as intense. Summer is a great time to explore trails where sun exposure is minimal and the temperatures are cooler. And if you just can’t avoid it, stick to the shady side of the road.
Make Hydration a Priority
Hydrate before, during and after your run. To avoid dehydration, drink when you are thirsty. To avoid over-hydration take several sips/gulp of water every mile. . For runs 90 minutes or more in duration, look to add an electrolyte replacement or sports drink. Pay attention to the color of your urine, if you are properly hydrated it should be pale yellow in color (supplements and foods such as beets, carrots and asparagus can change the color of urine).
Choose the Proper Attire
When choosing clothing, opt for technical fabrics that are light in color which “wick” or draw the sweat and moisture away from your body to prevent overheating. Don’t forget your base layer either; select sports bras and undergarments with the same wicking characteristics. Protect your head and your face with a hat and running glasses and slather on the sunscreen!
About the Author: Keri Cawthorne is the owner of Iron Mountain Movement
Working in the fitness industry you have got to be ready for anything. Plan A is always the option of choice, but technical difficulties occur, weather changes everything, evacuations happen and sometimes equipment malfunctions. So when Plan A fails, there are still another 25 letters in the alphabet to work with.
Earlier yesterday I received an email letting me know that I would be down from 18 spin bikes to 16, and would be for the rest of summer. I didn’t really think much of it, it is after all the middle of July, my spin class wasn’t until 7:30pm and it was 28 degrees outside, who would be coming to spin class? Um, 18 crazy people.
Spin class can be a funny place. Some participants will arrive up to 60 minutes prior to a class starting to get a certain bike, I have witnessed all out screaming matches between individuals because they didn’t get ‘their’ bike, stare-downs that go on for months and in one class which I participated in there was fist fight between two couples (couple against couple, and no, I was not involved) over seating arrangements…security!!
Fortunately, my Tuesday evening crew is a civilized group. I found out quickly that two people on the sign-up sheet were not coming to class giving me my sweet 16 number, but then there were also two people waiting for bikes. Not wanting to disappoint I offered up my bike. I think I shocked a few people, because how could I teach a spin class without a bike? Channeling my inner Wonder Woman I not only have an invisible plane, I also have an invisible spin bike…oh, this is something that you have to see with your own eyes my friends.
Fortunately Conny was one of the two waiting for a bike, and she graciously bowed out (I think that she was still on Mexico time or she may have seen this show before) but not before trading shoes with me (as practical as my flip flops are they aren’t floor show appropriate and spin shoes on a laminate floor are more of an accident waiting to happen than the floor show itself), how did I survive a week without her?
The class turned out really well, there was lots of laughter (I looked totally ridiculous), audience participation mostly in the form of heckling, a little dancing and due to my unpredictability moving in and around the bikes, everyone, including myself, had a great workout.
One problem, 18 people wanting to sign up for next week, and only 16 spin bikes…
Like I said, they are a civilized group, I left them to it.
I love to organize almost as much as I love to run, and everyone knows how much I love my doggies. So when I was asked by Ridge Meadows Parks and Leisure Services to be the Race Director for this year’s Doggie Dash, it was an offer that I simply could not refuse!
Mark your calendars my friends with four legged friends…
Enjoy a 1km, 3km, or 5km option to run or walk with your dog and family though the beautiful Fraser River Greenway trail network and along the picturesque dykes.
Race registrants receive a doggie themed race package.
Race kickoff is at 9am, afterwards you are invited to participate in a variety of fun games and activities to show off your puppy’s skills. Door prizes will be given out for game participants.
Fee: $10/dog Barcode #: 174252
Register today: www.recreg4u.ca, 604-465-2470
I know that this post is long overdue. No lame excuses, no apologies, I have been enjoying a little time off. I enjoyed it so much that when the sun came out I decided to extend my administrative hiatus an extra week. Oh, it will all catch up with me sooner or later, it always does, but self-employment does have it’s benefits!
My time off hasn’t been entirely all play; in fact I did a little research project, a science experiment if you will. I took a line from one of my favourite songs “Sippin’ wine, killin’ time tryin’ to solve life’s mysteries” and decided to solve a wine mystery of my own.
Perhaps during my time off I may have watched a little too much Slice TV seeing a barrage of ads for RHNY Bethenny Frankel’s brain child Skinnygirl Cocktails®. Her concept is simple, great tasting, low calorie cocktails (and the bottles are really cute as well). I was aware of her ready to serve margarita in a bottle (I attributed the skinny girl part of that particular beverage to it being so strong you could only have one. Not kidding either, without looking rude to a certain hostess, I had to secretly add 7-up to the margarita to cut the taste so I could even drink it. Thinking back on it, I think that she may have been free pouring just to get rid of it). She has since added Skinnygirl, The Wine Collection™ to her empire, (5 oz: Calories 100, Carbs 5g) and just like that, my experiment was born.
The Skinny on Skinnygirl Wine
Diet this, fat-free that, low carb, high protein, gluten free, for the calorie conscious consumer the alternatives and choices available are sometimes overwhelming. And why not target the liquor industry? Even health conscious people like to have a cocktail now and then. Low calorie options in the liquor store are no longer exclusive to beer. Inquiring minds want to know, do you have to sacrifice taste for calories when it comes to wine?
Um, don’t have one, that’s why I am conducting this experiment.
- 1 – 750ml bottle of Skinnygirl, The Wine Collection™ California White Wine
- 1 – 750ml bottle of Cloud Chaser Pinot Grigio White Wine
- 2 – glasses
- As not to drink alone, I enlisted the assistance of my partner in crime, the fabulous Conny.
- Instead of doing a stand-alone taste test, we decided to do a taste comparison.
- Each of the subjects was poured a glass of Cloud Chaser to sample.
- Glasses were rinsed and dried between each testing.
- Each of the subjects was poured a glass of Skinnygirl, The Wine Collection™ to sample.
- Findings were discussed as more wine was poured.
- Drunk and disorderly behavior leading to social embarrassment (drunk texting, dialing and make-up application; dance-offs/sing-offs; entirely TMI; inappropriate pda’s (with everyone); happy/sad/crying in a 2 minute span; I love you mans; loss of control of bodily functions; and the infamous gersh).
- Developing an addiction to alcohol.
- Health risks such as damage to your liver, stomach, pancreas, and brain as well as developing cancer.
- Driving a vehicle or operating heavy machinery which could lead to injury or death.
|Wine||Alc./vol||Cost||Cork or screw top||Label visually pleasing||Calorie content|
|Skinnygirl, The Wine Collection™||11.5%||$14.99 (liquor store pricing)||Screw top||Yes||85 calories per 125ml|
|Cloud Chaser||12%||$10.99 (cold beer and wine store pricing)||Screw top||Yes||Not listed|
|Keri’s comments||Would Keri buy again||Conny’s comments||Would Conny buy again|
|Skinnygirl, The Wine Collection™||“Meh..it’s ok”||Probably not||“Would rather run an extra km and take the additional calories”||Nope|
|“Very nice and reasonably priced”||Yes, and have since||“Fabulous”||Absolutely|
As both subjects were free-pouring and identical glasses were not being used, the measurement of each glass was not exact.. The results of this experiment were kind of what I expected and the only way that it could have been improved was to improve the taste of the Skinnygirl, The Wine Collection™ and for the experiment to be conducted either pool or ocean side. The only strange and dangerous situations that occurred were completely un-wine related.
Skinnygirl, The Wine Collection™ may be low calorie, but it is not great tasting.
While compiling all of the data, additional research was done. Although the exact caloric count could not be found for Cloud Chaser, the calorie count for a 125ml glass of white wine ranges from 84-100 calories. She may not make a great wine, but hats off to Bethenny’s marketing crew!