The Finish Line Is Just The Start

Well I did it.  365 days of fitness blogs.  Something written for every day. Some workouts were extreme, like climbing a 14,000 foot peak in snow squalls.  Many others were firsts, like skiing with an Olympian for the first time when I skied with Billy Kidd in Steamboat Springs.  He is the first American man to ever medal in alpine skiing.  From logging miles on trails in Colorado to running through sprinklers in my childhood neighborhood of Greenville, South Carolina, it's been a year of intense workouts, exploring many incredible places, and finding a renewed love of yoga.  It's been a year of a few wipeouts and crashes on bikes and skis and some moments of facing my fear of heights and doing things like rock climbing.

It's been a year of a ton of moments when I just wanted to yell at the top of my lungs, "I am woman, hear me roar."  Sometimes, you've got to be your own cheerleader.  But I also leaned on my fitness coaches.  Yes, I call them coaches because a coach is a trainer, cheerleader, and motivator.  Erin, my Pilates and Kinesis coach at Pura Vida Club, has been with me every single step of the way in this challenge.  I so appreciated it when she told me how proud she was of me for following through with the year-long goal and never giving up.  I started training with Cristina, my intervals and strength training coach, in the last couple of months of this journey.  She is the one who can push me through an 11 mph sprint.  These two, along with my coaches Gregg and Sharon in San Antonio, are not just coaches, they are friends....and yes sometimes my therapists.

This blog started as something for just me.  Yet, it turned into something much greater.  I used it as a fitness journal that was started as a way to hold myself accountable for workouts.  A lot of folks use 40 as a goal to do something fitness related - loose weight, run a marathon.....guess I'm no different.  What I learned along the way is that it wasn't about me becoming the skinniest I've ever been.  Been there, done that, and never want to go through the amount of stress that got me to that point ever again.

What the year became was a year to push myself through some intense workouts to become stronger, faster, and fitter.  One of my favorite stores in Denver, Cry Baby Ranch, carries a t-shirt that says "Strong is the new skinny."  That became my motto for my Workout Warrior Year to 40.

Little did I know when I started the blog that thousands would read it, get inspired by it, and try the workouts and exercises.  I've appreciated the comments on posts.  They've really cheered me on.  I realized it wasn't just about me in this blog anymore.  I just became the vessel to share the workouts, exercises, and lessons learned along the way.  The response to the blog has been incredible.  So much so that I'm trying to figure out how to continue the blog.  It won't be every day - trust me, it's a lot of work and a huge commitment to log something every day.  But the workout video clips, well I'm thinking of continuing those in some fashion.  The blog has also lead to me being a feature writer for NFit, a new fitness magazine in San Antonio, Texas.  I write for magazines and publications on travel and weather, but this my first run as a fitness writer.  Fitting I guess, since fitness has been a huge part of my life from cheerleading in high school, to being a certified aerobics instructor and teaching in Knoxville, Tennessee, and San Antonio, Texas, to running marathons and doing distance bike rides, to my newest fitness passions of hiking mountains, Pilates, and yoga.

For me, the finish line of my 40th birthday is just the start.  Within the next month and a half, I'll be hiking to the highest point (and second highest on the contiguous US) in Colorado hiking Mt. Elbert the last weekend in July and then attempting to hike what is considered by many, the most difficult 14er in Colorado, and climbing Capitol Peak.  My expert mountaineering friends Chris Tomer and Jon Kedrowski talked me in to that one and yes, they'll be pulling me through the whole way.

The finish line is just the start.  I'm running into my 40s and looking forward to the incredible fitness adventures that I'll go on...and wonder what fitness challenge 50 is going to bring!

Travel/Rest Day Monday

Yesterday was a travel and rest day for me.  Was hoping to get in a workout post-flights but got caught up in chores at home so just got some stretching in.

Sweating Out The Run

As soon as I headed out for a quick run before church, I noticed it was hotter and more humid this morning.  Glad I'd only planned a short workout.  It was my last run through my childhood neighborhood before heading back to Denver on Monday.  Yes it was hot and humid but I had to get in one more run in the ole 'hood.

I just did 2.5 miles and when I got back I checked the temperature...already 91 and felt like 93 with humdity.  Yep, definitely a short run kind of day considering the temperature climbed to 107 today, a new all-time record high for Greenville, SC, breaking the 1887 record of 106.

Running Through Sprinklers

Yesterday I headed out for a long run in my hometown of Greenville, South Carolina.  Yes, even in the heat and humidity, I decided to go for a 5 miler.  With temperatures already near 90, I headed out of my mom's neighborhood, which is very close to the street where I grew up.

Off I go, thinking...."This isn't so bad." Well, that didn't last for long.  The few clouds I had for the first half mile quickly disappeared and the sun was beating down on me as I ran toward Augusta Road.  Time to get in the trees! So as fast I could, I headed into the neighborhood where I spent most of my childhood.  Running down Crescent Avenue I noticed how many of the homes had changed or are currently under renovation, like the home that used to be completely blocked with a six foot hedge.  Now with the hedge gone, it is completely visible from the street.  I've always enjoyed running or walking Crescent Avenue.  My mom and I used to walk it a lot as part of a large square route we'd do from home on Capers to Crescent down to McDaniel then around to Jones and back up Capers to home.  Some trails and routes are so engrained in our minds that even when we've gone away for a long time, there's the comfort of returning to that route where you knew every turn, every crack or bump in the sidewalk, and every home.

It was on Crescent that I ran through my first sprinkler.  On a hot morning the refreshingly cold water was invigorating.  There were a couple of other folks out running, walking or working in their yard.  It's such a treat to run past someone and they speak or wave. Yes, it's so Southern, but I love it.  Funny I thought, how doing something I did hundreds of times as a child started bringing up some childhood memories on this run.

As I kept running I passed an old boyfriend's home. During high school, he looked like the rocker, bad boy dude.  My parents weren't thrilled when I dated him but he always treated me with respect and was actually a perfect gentleman.  It made me a little sad as I'd lost touch with him years ago and then heard a couple of years ago he'd passed away.  I turned the corner and ran through a second sprinkler.  As I continued to run down the hill then up on my way to Cleveland Street, I ran by a house that I always wondered about.  It's perched way up on the hill and the driveway twists and turns as it winds up to the house.  As a child, I always said I wanted a big house like that.  It was my dream home....then.  Now I know that big houses aren't always what they seem.  Better to have a small home filled with love, than a big home filled with secrets, lies, and unhappiness.  Supposedly that big house has had those over the years.

With the sun now beating down, I weaved up and down a few roads, then made my way to McDaniel, turned right on Jones, then left on to my old street Capers.  Running up the street I ran through two sprinklers and just laughed.  How lucky I was to grow up on a street where we played outside, especially during the summer.  I can still remember our moms hollering at all the kids at dusk that it was time to come home.  For a few moments, running on the sidewalk, I was transported to a Friday or Saturday evening of hide-and-seek and other games with the other neighborhood kids then at 8pm all of us heading home for family tv nights of Incredible Hulk and Dukes of Hazard on Fridays and Love Boat and Fantasy Island on Saturdays. 

I ended up doing about 5.5 miles on a hot morning, but traveled a lot farther in my memories.  Funny how running through sprinklers can take you back to childhood in an instant.

Running Through The Old Neighborhood

Every time I visit my mom in my hometown of Greenville, South Carolina, I try to get in a run through the neighborhood where I spent most of my childhood.  So Friday morning I headed out in the heat and not-so-bad humidity for a quick run.  As I was running the 3.5 miles I realized how I had forgotten how hilly my childhood neighborhood was and how much it had changed.  But yet somehow it was still the same.

Nice to home I thought.....even with the Southern summertime heat.

Travel Thursday

Thursday was a travel day from Denver to South Carolina so no workout.

Sprints, Upper Body & Core

Today was intervals and weights with Cristina at Pura Vida Club.  We started with springs of course!  After a quick warm up, then minute run at 6mph, I did 7, 7.5, 8, 8.5, 9.5mph, and 10mph 30 second sprints with no problem.  During my 10.5mph sprint I felt my right hamstring tighten up.  I decided to go ahead and try 11mph but at 18 seconds into the 30 second sprint my hamstring said no and I quickly bailed off treadmill.  Cristina had planned for me to do box jumps and other leg exercises but did a change of plans on the fly.

Instead we focused on arms and core.  I started with alternating 12 assisted pull-ups and what I can the caterpillar crawl for 15 hands forward then 15 hands back.  I did three sets of each.

Another exercise set was 12 chest presses with crunches on the ball followed by 14 opposite leg and arm lifts in plank.  The plank move looked easy but I quickly found out it is tough really focusing on balance and core strength.  As soon as I was done with three rounds of that set, I told Cristina that I obviously needed to do those because they were tough.

I also 12 chest wide bar pulls with 12 weighted leg kicks.  When Cristina was setting up the weights for the leg move, I said "5 pounds?!?!?!" She said just try it.  Well it was actually 7.5 pounds and I quickly found out why she went light weight.  Balancing on a bent leg with weighted leg bent and off ground, then kick forward extending leg from knee down isn't easy!

Here's a look at those exercises so you can try them too.

With the hamstring flare up I got a little extra stretch time on it.  Yes I give in.  I'm going to Airrosti to get it worked on.

Let's Do Opposites

Yesterday was my usual Monday Kinesis and Pilates session with Erin at Pura Vida Club.  After a jump rope warm-up, Erin said let's do opposites today.  She incorporated the Move Chair with the Kinesis cables.

Here's one of the moves of opposites.  While pressing the chair's pedal down, I did a double arm row.  Working opposites means full body workout.  It may look easy but keep the balance and form are tough.

This was my last session with Erin before my 40th, exactly one week from today.  While we were in the Kinesis room she let me know how proud she was of me for sticking with it for a year.....not quite there but close.  With fitness goals, a lot of folks get frustrated, get busy, get lazy, or just give up.  Not me.  She knew I was determined to see this through and that's exactly what I'm doing.  Sure is nice when someone let's you know he or she is proud of you.  Erin has been so motivating to me through this year.  I'm certainly lucky to have her as a trainer and a friend.  Of course she knows this quest doesn't just end on Tuesday.  I'm going to have to come up with the next challenge to go after.

After we did about 40 minutes of Pilates infused Kinesis we headed in to the Pilates studio for jump board fun.  That's 3 minute series of double and single legs jumps on the reformer.  An example is jump board with feet parallel for one minute, next minute feet in V position, and third minute alternating feet together and wide.  That's 3 minutes with no breaks.  Since we were doing opposites, Pilates was more of a cardio Pilates.

What Is It You Choose Today?

After a tough CrossFit workout Saturday with CrossFit Low Oxygen, I so needed a yoga session yesterday.  Plus I'm super stressed with a lot to do and not enjoy time.  Let's just say the tension in my neck is well a pain in the neck!  The 2pm class at Core Power Yoga Highlands location is a CorePower 1.  It's in a warm room and a little slower than the CorePower 2.  I enjoy it because it is a great chance for me to really focus on form and connecting moves to breath.

As today's class started, the instructor Cara said "What is it you choose today?"  Here we go I thought, that's my keyed in phrase of the class.  Then she said if you choose compassion for yourself at in point in class, feel free to go into Child's Pose.  That would be the first pose starting with a "C" that would stand out to me in class.

Starting the class in Child's Pose, gave me a moment to let it all go and realize I was right where I needed to be.  Spiritually, emotionally, physically, and stress level wise I needed to be in that class.

Child's Pose
Photo courtesy Core Power Yoga

The next "C" pose was Crow.  This is a tough one and extremely challenging for me.  Today was the first time since I started going to Core Power Yoga at least once a week since early May that I could hold the pose.  It wasn't for long but I got it.  Everything just clicked for me and I challenged myself to get Crow Pose.

Crow Pose
Photo courtesy Core Power Yoga

The third "C" pose was Camel.  I can actually do this pose, but because it opens up your heart, I'm often flooded with emotions and sometimes a little dizzy coming out of this pose.  But the clarity that suddenly replaces that overwhelming emotional floodgate is simply cool to me.

Camel Pose
Photo courtesy VeganBodyBuilding.com

So what did I choose today?  I chose compassion, challenge and clarity all wrapped up in a 60 minute yoga class.

CrossFit Low Oxygen

Yesterday I did CrossFit with my friends Melissa and Carl.  Now this wasn't just any CrossFit......this was CrossFit Low Oxygen.  It's located in Frisco, Colorado that is at an elevation of 9,042 feet.  Denver's elevation is 5,280 feet.

The Saturday morning class is full with about 30 folks of all different fitness levels.  Brothers Dave and Brent, both ridiculous fit, lead us through an intense workout that involved 100 reps per exercise, 200 meter runs in between exercises, and unexpected burpee breaks.  Oh how I hate burpees!  When the music went off the signal the burpee break, you could hear the collective UGH! from everyone in the class.

We worked out in groups of three so I did mine with Melissa and Carl.  The 100 reps of each exercise was split up between the teams, how ever you wanted to get to 100.  All three members of group had to do each run....which had a twist.  These were weighted 200 meter runs with medicine balls and sand bags.

We had a few minutes to come up with our game plan of how to get through the W.O.D or Workout of the Day.

We decided to start with pull ups to get the hardest one out of the way first.  Instead of each getting a third of the 100 done in one fail swoop we rotated doing reps of 10 or less.

I really love that on the wall behind the pull up bar is the word, "Breathe."  That's a challenge in and of itself working out at over 9,000 feet!

I used a band to assist me in pull ups.  With some shoulder issues I don't do a lot of pull ups.

Then off on the 200 meter run carrying a medicine ball. Yes, not fun!  We alternated carrying medicine balls and a sandbag during the runs in between each exercise.

For the Medicine Ball Walking Lunges, you had to hold the medicine ball overhead as you lunged.  I went first and decided to go ahead and knock out 34 so I was done.  Melissa and Carl alternated until we hit 100.

We did switch the abs and box steps.  For the Medicine Ball Sit Ups, two people had to do these together.  Sitting on ground with feet touching, both go back to lay on ground with arms overhead, one person has the ball, who then sits up and tosses it over to the other person.  Carl and I started.  I did 20 then Melissa jumped in.  When Carl hit 30, I jumped back in and all three of us alternated from there to hit 100.

For the Sandbag Box Step Ups, with a sandbag on your shoulders, you had to step up on a box then down.  We alternated doing 10-15 reps until we hit 100.

Next was the D-ball Slams.  You start with medicine ball overhead, slam it to the ground, and pick it up a couple of inches from ground when you are in the bottom of the squat.  We alternated doing 10 reps until hitting 100.

For the Sandbag Push Presses, you start in a mini squat, elbows out in front of you, holding sandbag at shoulder level then press up to full extension.  We alternated doing 10 reps each until we hit 100.

Finishing the last run was a fabulous way to complete a tough Saturday morning workout.

Post-workout Pic at CrossFit Low Oxygen

Of course I was exercising and filming. So here are some clips from the CrossFit Low Oxygen W.O.D. on Saturday, June 23, 2012.

Starting Day With Protein Drink

Three days in row with no big workout. Yes starting to get antsy, but know I have a tough workout coming Saturday.  Sometimes you just don't have time or you are just really tired and that's been me for three days in a row.

Made some changes to my diet this week and Friday was my fifth day in a row of starting day with drinking a protein shake/drink within 30 minutes of waking up.  When I did a mountain biking clinic in Breckenridge last Friday, my friend Annie told me it didn't matter what time I get up but I have to get a protein shake or drink down within 30 minutes of getting up.  Now I usually do eat something or drink a protein shake but have been doing it about 2 hours after waking up.  So changing the routine!  Annie also reps VEMMA and I'm giving those products a try.  If I could look even half as fit as her I'll be happy!

Zero Time Thursday

Thursday I had a lunch meeting in Boulder.  With traffic really bad on the way back to Denver I didn't get home until almost 4pm and was completely wiped out.  No workout for me.

Walkin' Wednesday

Wednesday I had planned to take Mad Abs and Dirty 30 at Pura Vida like I try to do every Wednesday but my plans changed on a dime.  I'm selling a car and had a chance to get it loaded on a truck.  Of course the truck was 2.5 hours late and that ate up my workout time.

So I just did an walk with my dog to take advantage of a cooler day.  We got a one day break from the heat in Denver.  So just walking and stretching for me.

Constant Climber, Renegade Rows....Great Weight Intervals

Yesterday was intervals and weights with Cristina.  I usually workout with Cristina on Thursdays but had to change because of a lunch meeting this week.  In the session I hit the ground running....literally.  After quick warm up it was into sprints.  These are 30 seconds on, 30 seconds off at 6, 6.5, 7, 7.5, 8, 8.5, 9, 9.5, 10, 10.5, and 11mph.  I was really pumped that I only did 30 second rest before the 11mph sprint.  Sometime I'll take 40-45 second before that one.

I didn't get much of a break before hitting the Constant Climber machine to do oblique pull downs for 40 seconds on each side.  These were paired with 10 box squats on each leg.

Then to renegade rows and what I'll call weighted side hops.  The second one is actually to help me with form.  With lunges I tend to turn my toes in slightly instead of pointing toes straight ahead, so these hops are suppose to help hip flexors fire better so I don't turn in.  Those rows are tough to do with weights that roll!  I did 20 renegade rows (alternating 10 on each side) and 10 weighted side hops on each leg.

One other set was biceps and triceps.  As Cristina said when I did a drop set to exhaustion on biceps, "Your biceps need a little love"....in other words they need a lot of work to be ripped!  Those alternated with overhead tricep push downs, which I actually went up on weight with each set.  Got to do 12 of each for the three sets, until the last set of biceps when Cristina dropped the weight and made me keep going with bicep curls to exhaustion.

With the exercise pairs, you do both exercises for 3 sets with minimal rest between sets.

Here's a quick look at how to do the exercises.  Have fun!

Great Stretch With Foam Roller Twist

Today I was my usual Kinesis and Pilates session with Erin at Pura Vida Club.  In between my schedule and her vacation, it's been a month since we've had a session.  I was psyched to get back into my normal Monday routine.

We definitely jumped back into with lots of cable work and intervals in Kinesis.  In Pilates we spent a lot of time on the reformer doing everything from the Pilates Hundred to lots of hip and leg work.

Since I do a good amount of cardio my hamstrings, IT bands, and hip flexors tend to be tight, so Erin had me do this great stretch on the foam roller.  I'm definitely adding it in to my at-home stretches.

Here's Erin explaining how to do the stretch.

Father's Day Run

Father's Day is one of the hardest days of the year for me.  Last time I saw my dad before he passed was Father's Day two years ago.  So after tears after waking up, I did something I hadn't done in a long time - run for coffee.  I used to do it all the time when I worked a night shift.

Runs are therapeutic for me and this one certainly was.  I just went about 3 miles on the Cherry Creek Bike Path.  It was a warm and sunny morning so the path was busy with folks running, walking, and biking.

Even though it was crowded I was still able to get lost in my tunes and use the time to think through some things.  Luckily I had a very busy day ahead of me with plans to head back to Keystone for the rest of the TBEX conference.  As I was running I thought how my dad would want me to keep moving forward....one step at a time, remembering that nothing happens overnight and with hard work the good things will come.

Still miss him dearly but know he's with me every step of the way, even running down the bike path.

No Time Saturday

With the TBEX conference in Keystone and covering the PM weather shift, there was zero time for a workout.  Took it as a busy rest day.

Mountain Biking With Backcountry Babes

Friday I did a mountain biking clinic in Breckenridge with Backcountry Babes.  They are holding a women's clinic July 7-8 and I got a mini-lesson as I shot an upcoming Explore Colorado segment.  I learned so much in just a couple of hours.

We started on grass, then went on a mini course, then off on a trail.  It was such a fun afternoon of learning and riding.

Lots of Lunges

Last Thursday was intervals and weights with Cristina at Pura Vida Club.  Instead of coaching me through and time watching, Cristina ran the sprints with me.  I love it when a trainer jumps in and does some of the exercises with me.  We did 30 second on, 30 seconds off at 7, 7.5, 8, 8.5, 9, 9.5, 10, and 10.5 mph. Then off to do some weight sets including the constant climb machine.  Never done that one...and certainly felt it through the weekend.  I think Cristina was on a lunge kick Thursday because I certainly had to do a ton!

Here are some the exercises including:  Lunges with ViPR Twist, Side Lunges with Weights, Constant Climber, and Bosu Lunges with Overhead Press.

Have fun trying these at the gym!

Push The Circuit

Today I made it the the Mad Abs and Dirty 30 classes at Pura Vida Club that I love to take on Wednesdays but hadn't been able to make in a couple of weeks.  There was no ease back in to class with Mad Abs class set up in circuit style.  So I jumped in and pushed hard for an hour.

Here's the set up for the Mad Abs class that Cyndie taught:

Burpees with weights (I did mine with 10 lbs)
Back Raises on the ball
Plank
Side twist with bands
Crunches with body bar
Side crunches on Bosu ball

Each exercise was for a minute (if side then switched at 30 seconds).  We did 3 rounds of all exercises.

That was just the beginning....Dirty 30 included burpees, of course!  But the burpees had a twist.

Here's the breakdown:

Front Lunges - 20 each leg
Squats - 20
Tuck Jumps - 20
Reverse Lunges - 20 each leg

Medicine Ball Chops - 15 each side  Using weighted medicine ball, start with ball to one side raised up over a shoulder, then slide or chop the ball across your body to the outside of the opposite hip as you squat slightly.

ViPR Push - across room and back  The ViPR is a weighted tube.  You basically bear crawl on your hands and feet as you alternate hands to push the weighted tube across the floor.  I started with the heaviest one for the first round but dropped to a lighter one for the other two.

Nasty Thing - 15 reps  Okay I laughed when Tim wrote it on mirrors.  It should be caused burpees that make you cuss.  Start in push up position, row one arm, push up, row other arm, push up, jump feet to hands, stand up,  extend arms overhead, then return to start position.  Here's the kicker....do these with weights.  First round I did 8 pound weights, but for other two rounds dropped to 5 pound weights.

I got through almost three rounds before the 30 minute class ended.  I was in to my third round of my last set of Nasty Thing and finished five.  I was bound and determined to finish three rounds so I kept going and finished the last 8 of the set.

Pushed it and got it done!