Tri Training: Already Feeling Stronger

Week 3 of tri training started out victorious for me.  Prior to my Monday AM training, I completed my homework with a 8 mile date night bike ride with the boyfriend.  The spinning classes are helping with my speed as at the beginning of the ride, it was asked if this was a race as I was going faster then normal.  I slowed down my pace as a couple who rides together, stays together.  

Monday morning started out with a strength workout at Thrive (http://www.thrivepersonalfitness.com). A lot of new exercises were introduced which means I have transitioned from my former workout routinue.  Usually after 4-5 weeks our bodies usually adapt to the exercises so we need to change it up. The new sets are challenging, but they are making me feel strong when I complete them.  

Right after my strength, I headed to join the ladies for spinning and running.  We started out spinning,

and I immediately knew it was going to be a challenging "hill" day.  We worked on a  lot hoovering over the seat and leaning forward to get up those hills.  We learned "jumping" which requires you to stand up/lean forward for eight seconds and then sit down for eight seconds and then back up for eight seconds.  Wow...I was feeling my hamstrings on this movement.  The class ended with what I call the "waterfall hill challenge".  Everyone starts spinning at the same resistance and increases during the ride.  When the resistances requires you to stand you stand up, and we continue to ride until the last people stands up.  Usually the instructor would be the last to stand, but one of the girls was able to go beyond her.  

My total mileage was only 6 miles, but those were a hilly 6 miles.  After the bikes, we went outside for a run.  Everyone I have talked to said one of the hardest transitions is from biking to running as the loss of your legs during the spinning.  Today was the first day I felt that uneasiness.  The first 0.25 miles was a warm up by walking and then I was able to transition to my running intervals.  I really pushed during my run intervals including at the end when I ran past the normal stop time to get back to the YMCA.  Total run distance is improving with being able to run/walk 1.3 miles.  

We were back on Tuesday for another swim lesson.  After my diving board experience this weekend, I was sad there was no diving board in this pool.  We started out with warm up laps of freestyle and breaststroke.  We are really using Tuesday to work on form.  I was actually shocked on what part of your body you are actually working when you are swimming.  Today I learned the kicking does not come from your legs, but from your hips.  

During our lessons today, we swam over 12 laps which is twice the amount needed for our tri so our endurance is increasing! The weakest of my swimming will be in the inability for me to breath underwater.  I have a tendency to take in water when I attempt to breath during swimming.  I hope to get to the pool this weekend to practice as I think this will give me a better time and of course, a better me!

Tri Training: Learning Breaststroke

There was a slight fear this morning with my tri training group as we realized it was pool day.  Every Tuesday, it is all about swimming.  Last week we discovered that swimming is a full body sport so we knew that we were ready for a workout.  After some quick tips on what to eat prior, during, and after  training, we found ourselves in the pool.  Today's lesson: Breaststroke. 

Breaststroke Fun Facts:

- Considered slowest of the competitive strokes

- Thought to be one of the oldest swim strokes

- Regarded one of the most difficult strokes

Breaststroke is MY favorite stroke as you are able to swim with your head above water.  Again, I am unable to breath underwater and have to hold my nose so the breaststroke is my go to.  That being said, we broke down each of the elements in practice today.  I have not thought of the individual components of this stroke. 

We practiced the cupping of the hands, the movement of the feet (frog legs), and then the glide.  We went up and down the lane with our kick boards as we worked on the leg movements.  Then we put all together.

Some of the ladies preferred this stroke over freestyle, some did not.  From the first lap to the last, I was able to see immediate improvements on the ladies progress.  Even myself, I was able to slow down and think about each action.  Our swim coach noticed on my feet that I was not bringing my feet together to provide a good line for gliding.  I was able to make that adjustment. 

Tuesday is becoming one of my favorite days!  It was difficult to get out of the pool and not stay swimming.  I remembered the summers of biking up to the neighborhood pool and spending all day there.  (I also remember the snow cones).  After tri training, I wonder if there are any adult swim leagues.  Not that I would be competitive, but it would be fun to incorporate swimming into my fitness routine. 

Five Things For Friday: What Athletes Can Learn From Toddlers & Tiaras

Lately, I have been obsessively watching the past seasons of Toddlers & Tiaras.  I am unsure what

fascinates me about the show.  I know there is a lot of controversy around the show with the young girls and the moms, but maybe that is why it is so popular.  My partner has informed me that the like hood of having a female in his family is limited; I must live in the potential dreams.

This week, when watching an episode, I realized the correlation from pageants with athletes.  So for my five for Friday…the lessons in which athletes can learn from Toddlers & Tiaras:

1. Be Prepared & Practice:  All of these girls are shown practicing their routines prior to the pageant.  When athletes are preparing for a goal/race, every workout is a practice.   If the girls do not practice and make small steps in their stage show, they do not win the ultimate grand supreme.  If we do not practice by strength training, increase mileages, working on speed drills, etc., we won’t get the results we want or worse we get injured.  Consider your daily workout as practice for your pageant.
2. Have the Right Outfit: The hair, the makeup, and those glitz dresses make up the beauty portion of the pageant.  Some thing with athletes, the outfit, the shoes, and sometimes the equipment makes the difference.  Now that does not mean you have to cash out 401K like some of these parents do, but good, quality gear is important to ensure the ability to train long term.  When I started running, the best investment I made where my shoes.  Before I had them, I could not walk 2 miles without pain, now I am able to run my intervals and train without pain.  Extra bonus points for cute gear in which you could use as your “Outfit of Choice” 
3. Posture & Performance: For the beauty walk, girls work specifically on their shoulder posture, their form, and making eye contact.  Same thing as an athlete!  When strength training, the form and posture is critical to make the impact you want and to keep your injury free.  When running, the posture and form are important again to give you long-term success.  Even eye position is important.  When I started running, I would look to the ground in which pulled my posture down.  Now I run looking ahead, shoulders back, and arms up. 
4. Everyone Wins: Most pageant are structured that even if you do not get a high title, you always win a “Princess” title.  Every girl typically gets some bling (crown/trophy).  As a back of the pack runner, I realize while I might not get the bling, I am getting the same benefits of the first place runner.  By finishing last, you are still winning and improving your health.  By showing up and challenging yourself, you get named “Princess”
5. Have Fun: The majority of the girls LOVE to be in pageant.  One of the episodes I won this week showed one of the girls staying on stage during the beauty portion because she truly loved being on stage.  During your training and competition, you should be having fun the whole time.  If you are not having fun, then find another form of exercise that works for you.  If you don’t like running, sign up for a spinning class.  Don’t care for Jazzercising, try yoga.  As long as you are moving and having fun, you will win Ultimate Grand Supreme.  

Triathlon Training: It's Pool Time

Day two of triathlon training for me was really day three for the ladies.  I had to miss the second day due to a significant migraine in which floored me for two days.  I don’t get migraines often, but when I do..I cannot do anything.  Our Thursday’s sessions will always be a combination class: Swim/Run, Bike/Run, or Swim/Bike.  Today it was Swim/Bike.

During my first session, I had concerns on how my bike was set up. Best tip with any training: Ask questions or request assistance if you have concerns!  By outreaching to the program director, I was able to get a great fit on my spinning bike prior to our session and even wrote it down those settings so I will remember!  The goal for me in every group training session is to take that knowledge to adapt to my own training.  Now, I am good to go on my spinning bike.

We started out the session in the pool.  I was quickly reminded of the swimming lessons in my younger years at our neighborhood swim club.  My kryptonite when I was younger was the ability to put my face in the water without swallowing water.   This is the case here as well.  We started out with the basics of the freestyle swimming by talking about the pull of your hands when they hit the water and then the minimalist action of kicking your feet.  Fun fact: Most people believe your feet propel you; it really is your arms and shoulders.

Then we were off on our laps.  The first round we did was with a kick board only.  My muscles were fully aware of a new type of exercise in which they were being used for.  Again, when the focus of the pull of your hands is the most significant propel motion, using just your feet exhausted me down and back.  The next two laps were without the use of the board and with our coach of the day, Kyla, helping us with form.  

I quickly became aware of how much energy and muscles you use to swim as well as how freestyle is not my strong stroke.  I have always preferred the breast stroke, and it showed today in my strength.  I believe for my training I am going to do a combination of both strokes.  We did three laps total so we are halfway there for the sprint triathlon.  We ended the training working on cadence on the spin bike: same RPM for a long period of time. 

After the first week, I am so glad to have this resource to get me ready to my sprint triathlon.  It is a perfect way not only to work on getting healthy in a different way, but also to get prepared for my next goal.  In addition, it is great to working out with a great group of ladies who have the same goal for me.  Tomorrow is a day of rest and then Saturday is back running!

Working a Better Community: Healthy Living Alliance

It seems like almost once a month a new chart/listing/ranking comes out which measures the status of

your state.  The healthiest state..the highest rate of obesity....the best city for biking...the worst city for public transportation.  It seems like every city/state is battling to prove their health worthness with stats.

But what is really happening in this communities?  The most recent CDC rankings has my current state ranked the 10th most obesity state and estimated the direct medical cost of obesity per Missourian is at $754.  For some Missourians, this amount might be a whole paycheck.  Not matter what condition your health is, the impact of obesity can be felt for every person. 

Yoga on the Square with Healthy Living Alliance

That is why we are a neighbors to each other should provide the resources to improve our health as a community.  I remember when I was growing up, everyone may age was always out playing and moving and being active.  As an adult, beyond joining a gym program or sign up for a running group, it is difficult to find the community resources to keep us moving (especially with a limited budget).

For me, I have never paid attention to what was happening in my community when it came to healthier resources until I started this journey.  (To be honest, I never really paid attention to any aspects of the community in my twenties).  But on my journey to a Better JNel, I would say an indirect result was becoming a better citizen.

Because of this, I have started a partnership with the Healthy Living Alliance here in my city (http://hlaspringfield.org/).  Started back in 2011 (the same year I started my journey), the HLA has been working on the goal of improving lives, reducing the community cost of lifestyle-related diseases, and strengthen our city's economic outlook.  In our city, the HLA has been hosting school programs to promote healthy eating, campaigned for a successful ban on all indoor smoking in the workplace (twice), and providing free community exercise programs to increase movement. 

It was last year which I became exposed to the Healthy Living Alliance during free Friday lunchtime Yoga on the Square.  It was not until recently in which I expressed interest in being a Healthy Living Alliance Ambassador which by discussing my lifestyle changes, we could use my story to motivate my neighborhoods. 

I am excited to see where our partnership goes as well as energized for another year of Yoga on the Square.  I challenge all of you to outreach to your community to see what resources they have as well as how you can get involved. 

@BetterJNel: Home Fitness Room for Under $200

Ozarks Woman's Frugal Home Fitness Room for Under $200  (Follow link to video)

SPRINGFIELD, Mo. -- Home gyms don't have to be pricey. For one Ozarks woman, all it took was a little patience and some shopping around.

At work, Jennifer Nelson sits behind a desk, but when she's at home she doesn't like leaving her family to go to the fitness center or its monthly price tag.

"It really came down to the fact that I wanted the resources that I wanted, easily accessible and I didn't have the funds," says Jennifer.
So, Jennifer decided to bring the gym to her.

"This exercise ball was a discount. It was an open package return and they donated it to Goodwill," Jennifer explains. "If you go to Academy, it's going to run you like $15.00. I think this was like a quarter."

Instead of the big box stores, she took her quest for budget friendly-fitness equipment to Craigslist and garage sales.

"The best time is always the last part of every month, because everyone's moving. You know everybody is trying to get rid of those items."

It pays to come prepared. Jennifer scored an elliptical trainer for free.
"It was just you haul it, you take it and we were the first ones there with a truck."

This is the time of year when alot of people are spring cleaning. Jennifer recommends calling your local thrift store and letting them know if you're looking for something specific.

"We operate a wish list," says YOTO Inc. Executive Director Ken Childers.

Whether it's bargain bikes or affordable ab crunchers, Ken enjoys the adventure that comes with shopping on a thrift store budget. He operates the Youth of the Ozarks Thrift Store on N. Glenstone Ave. in Springfield.

"I came to work this morning and there was nothing out back. I come in from a lunch appointment and voila, I have a working treadmill."

Jennifer was able to build a quality home gym for less than $200, but even the best fitness rooms only go so far.

"You really can't ignore it when it's at your house, but at the same time you can find those good deals on Craigslist means that a lot of people don't utilize those resources," says Jennifer

Motivation hasn't been a problem for Jennifer. In a year and a half, she has said goodbye to 150 pounds.

"I just finished my first half marathon this weekend, those are things that having these resources to work at home 30 minutes a day got me to that finish line."

Having a gym at home has not only encouraged her to make keep up her new healthy lifestyle, but to spend more time with her family.

"I work from 8 a.m. to 8 p.m. most days and we come home and have dinner and it's off to the gym for her and that's an hour. That's all we had together. So by putting in a gym, you know I get her the rest of the evening," says boyfriend Josh Collwell.

Jennifer also says it's important to reward yourself. For instance, the money she would have been putting into a gym membership now goes toward buying healthy foods or new workout clothes