I am on the way to…..

I recently went to a BBQ at a friend’s house with a few swim families.

One of the dad’s of a local swimmer at the BBQ developed this app.

Loopster

I’ve been experimenting with it and having some fun creating memories. 

Here is a short video of my last year of racing.

I made this is video to get me psyched up to start

training for the once in a lifetime opportunity the

Nike Women’s Half Marathon in San Francisco.

Enjoy the show and check out the Loopster app!

 

Follow me on Twitter @deeliciousmusin

Advertisements

Giving back…..

American Cancer Society

For those of you who follow my blog on a regular basis know that I strive to live a healthy lifestyle. Our CEO sent out this e-mail this week and I was intrigued.

My maternal grandmother, paternal grandparents all died from cancer. My first thought what a great opportunity for me!

 The American Cancer Society and St. Mary’s Hospital are hosting a kick-off event on Thursday, May 2, at 5:00 p.m. at St. Mary’s Advanced Medical Pavilion to inform and encourage Grand Junction residents to enroll in the Society’s Cancer Prevention Study-3 (CPS-3)

 More about CPS-3

 Men and women between the ages of 30 and 65 who have never been diagnosed with cancer are needed to participate in the CPS-3.

  The goal is to enroll men and women from various racial/ethnic backgrounds from across the U.S. to better understand the lifestyle, environmental and genetic factors that cause or prevent cancer and will save lives.  

If you are between the ages of 30 and 65 years old and have never been diagnosed with cancer, you are eligible to enroll. Enrollment is easy.  Just follow these simple steps:

Go to cps3Colorado.org to schedule your appointment. The appointment should take approximately 20-30 minutes.  Appointments will take place in the Advanced Medicine Pavilion’s East/West Conference Room.

  • Prior to your appointment, you will receive a confirmation e-mail with instructions to go online and complete your first, most comprehensive survey. This survey will ask you questions regarding medications you are taking, family history of cancer, etc.
  • At your appointment, you will be asked to sign an informed consent form, complete a brief survey, and provide a waist circumference measurement and a small blood sample (similar to a doctor’s visit). The blood sample will be taken by a certified, trained phlebotomist.
  • At home, you will be asked to complete mailed surveys every few years over the next 20-30 years to update lifestyle, medical, and behavioral information.

All personal information and individual results of blood analyses that are performed will be kept strictly confidential by CPS-3 research staff. There will be no cost to participate.

For more information about CPS-3, please visit cancer.org/cps3, email cps3@cancer.org, or call toll-free 1-888-604-5888.

This is our chance to fight back against a disease that takes too much. I hope you will consider participating and taking part in this historic study.

 

Mike McBride

President/CEO

I registered and have my appointment set for the end of June. The first comprehensive survey was very easy but does take about 45 minutes to complete. I was surprised that the only cancer history questions were about my siblings and parents. Be prepared to know detailed information about your fitness, weight levels for your entire life, second-hand smoke, and sun exposure.

 You don’t have to live in Colorado to participate in this research project. Just visit  American Cancer Society CPS 3 and sign up today!

 “By joining CPS-3, you can help us understand how to prevent cancer, which will save lives and give people more of their most precious resource – time. More time with their families and friends, more memories, more celebrations and more birthdays.”

Inspiration = Motivation

Yesterday I just happened to Pin this quote on pinterest.

 inspire

How did this pin become motivation for me? Friends of mine wrote me the following messages last night. Wow! Just brings tears to my eyes and greater motivation to share my love for fitness, health and happiness.

Friend #1– Do you know if there are any 5k/10k events Easter weekend in the GJ area? Need to get my feet wet. More walking due to the bad knees thing. I am so inspired by you!

Friend #2–I saw your pin and wanted to let you know that you truly are the reason I am where I am today. You inspired me to work out and to be healthy so many years ago, so thank you for kick starting my passion. You have been an inspiration to many.

  • My response–Awww thank you so much! I can’t believe you are doing a full Marathon way to go! Good luck!What’s really crazy is I ran into you during my crazy adrenaline high in the RnR at mile #9! I hope to continue to inspire many more!

Success

To sweat or not to sweat!

During my junior high days I remember our PE teachers would stand with a clipboard marking our names off as we exited the showers.

Why you might ask? They wanted to make sure we washed the sweat off our bodies after PE. Haha back then I didn’t sweat let alone WANT to.

Until the last 6 months I didn’t sweat when working out. I am not sure if it’s due to my physical make up or the condition that I was in. Now I sweat like crazy and strive to be soaked by the end of my workouts. It’s fun to dirty the mirrors in kickboxing at the end of class.

sweat

this-is-not-sweat_web

Time to get our sweat on this month! Half training begins March 11, 2013.

March

My Story

Recently I’ve had several friends tell me that a recent Facebook picture has been an inspiration and motivation for them. Wow what an awesome compliment. So I thought I would share my journey with all of you.

My journey to a life of health and wellness began in 2002!

I will never forget the day when I jumped out of the shower and took a look at myself in the full length mirror. I did not like the image looking back at me. I was a happy mom of a 3-year-old, I had an amazing husband and a great job but I just wasn’t happy with myself.

I had watched a Montel Williams episode when my daughter was a baby about the Body for Life program. I had purchased the book then put it on the shelf. It was this day in 2002 that book was taken off the shelf and I decided to make a change.

The episode that Michelle is referring to is the one I watched when I bought the Body for Life book.

In 2003 I was fortunate enough to attend an Energy Camp for Women in Denver at the EAS headquarters. What an experience I had! Here is a before and after picture of me back in 2001 pre BFL and 2003 after a 12 week challenge.

photo.JPG

As we all know if you don’t stick to your health and wellness plan you gain back weight, lose muscle mass and your cardio capacity is limited. So in 2008 I decided that this was the year that I wanted to really learn for myself the “LIFE” part of the Body for Life. I had completed numerous 12 week challenges and never really did figure out what to do past the 12 week finish. Thinking in the back of my mind I knew I could do another 12 weeks. 2008 was the year designated for me to really move to the next level for “LIFE”.

A 26 week BFL marathon was an opportunity for me to continue my journey of learning about self-discipline, self motivation, determination and learning about my body not only physical but emotional as well. Planning each and every day and setting small achievable goals for the day, week, month and the year! Along with keeping positive thoughts about me each and every day helped for motivation!

Persistence is the key! I see so many people start out their challenge so strong and motivated and then they hit a life bump in their challenge and they give up. I think it is important to remember we all have life bumps but moving forward and keep persisting is a key attribute for “LIFE”. 2008 was a successful year for me on my health and wellness journey.

2009 brought more of BFL and finding balance in life of work, health and wellness. The first part of November in 2009 a good friend of mine asked me if I wanted to run the Winter Sun 10K with her. My response was “I am not a runner, but if you train me I will try.” She asked me how far and how long can you run for? Maybe a minute I replied. She said well we have some work to do. She gave me a training plan starting out running for 4 minutes then walking for 2 and I only had 6 weeks to train for this 10K (6.2 miles). What the heck was I thinking?

By week 2 I was running 11 minute intervals for an hour, completing about 5 miles or so. I thought ok I can do this. We ran the local 5K Turkey Trot to get me prepared for the 10K. Many lessons learned on this 5K. I did manage to complete the 10K in 17 degree weather and have been running since.

IMG_0075

I was still on the runners’ high when my running friend found the Warrior Dash race and suggested we do this race. Due to the fact that I still was on major runners high I jumped all over this. Signed up and started the training phase.

I continued to run in January 2010 and joined a contest that the gym was holding for the New Year. In February I started my new-found love KICKBOXING. During my 3rd class I pulled my right hamstring. UUgghh! I was very disappointed in this set back. My running slowed down for about 6 weeks. During this time I did the step mill. I thought that I would not lose much doing this kind of activity. Boy was I wrong! When I could run again it was like starting all over again.

Towards the end of July I started getting bored with the workouts and not feeling gains in running or in my strength training. Started missing workouts and getting just plain lazy. I tried to set up a training schedule for the last 28 days to get myself motivated and prepared for race day. I did find that I love to run outside on a summer morning. Hearing the birds chirp, the sun to rise above the Mesa is just a relaxing and energizing way to start the day. I also loved trying to beat my time each week when on my outdoor run.

determination

The week before the race I was on my outdoor run and my mind was just racing wondering if I could even do this race. Running hard and fast my heart just beating and my breath unable to be caught. I simply had a mental breakdown. Negative talk to myself thinking will I be able to do this. I am not ready for this race. As I peaked the top of the hill that morning I thought back to the Warrior Dash website and its training recommendations. It’s about your mental ability more than anything. I still didn’t convince myself that day that I was anywhere near being ready. I did however take 3 minutes off my run time that day. Ohhh something was working!

As race day approached I got more and more excited. I didn’t feel 100% prepared for the race. I could only do my best. So off we went to Copper Mountain. I just kept looking at that hill and thinking that it’s 9,700 feet above sea level and the oxygen is low up here. What am I going to do?

Shirt Good idea

As I look back now I have no idea how I made it over the fire or completed the Warrior Dash not only once but THREE times. It’s all a blur when the runner’s high kicks in. Each Warrior Dash presenting different challenges! Now on to new challenges in 2013.

100_1392

I now know why people continue to sign up for races. The feeling after your done is AMAZING! The runners high and the sense of self achievement and accomplishment is one of its own.

Will run for beer! Will run for beer!

In 2012 I ran my first ½ Marathon. Read my race re-cap here.

http://dee-liciousmusings.com/2012/09/24/denver-rock-n-roll-12-marathon-race-review/

So if you are ready to cross the abyss and get moving now’s the time! Let’s do it! 2013 is your year!

Fit February!

Time to set the monthly goals and make them happen!

Leaner
February will continue the Paleo diet 6 days a week. Weigh and measure on Fridays to see if the BF% and inches decreasing.

Stronger
I am going to measure my weights on Monday February 4 in Body Pump write them down so I don’t forget them and check my weight increases on March 1.

Faster
I am not currently running. I will continue my cardio a mim of 3x per week. Keeping my heart rate between 80-100% of max.

Mind, Body and Soul
One day a week I will do Body Flow to relax my brain and stretch my muscles. I am going to use these relaxation techniques when I get over active mind syndrome in the middle of the night.

Are you a Thelma or a Louise?

Thelma-and-Louise-1

Take this quiz to find out! More to come!

http://quizilla.teennick.com/quizzes/1621215/are-you-thelma-or-louise

I am Louise, I love the idea of freedom, I am strong and nobody will control my life.

Did you make a New Year’s Resolution?

January is coming to an end in just a few short days. Have you made progress in achieving them?

NYR

I am a happy camper when the “resolutioner’s” leave the gym. January gym = pure craziness! However, it simply amazes me how these people come for a month and disappear. Why do they not stick with the plan year round?

NYR 3

Recently I’ve learned that I do better when I set some short-term goals, leading to the overall long-term goal. In 2013 my longer term goals are to become Leaner, Stronger, Faster and finding peace and balance of the Mind, Body and Soul.

NYR 4

I plan to set a monthly goal to achieve these longer term goals. I did not set a goal in January mainly because of vacation. I am working on a plan for February. I recently started taking a Body Flow class each week. This class helps me with my balance, stretching (which I never do) and finding peace of the Mind, Body and Soul.

BODYFLOW™ is the Yoga, Tai Chi, Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings the body into a state of harmony and balance. Like all the LES MILLS™ programs, a new BODYFLOW™ class is released every three months with new music and choreography.

If you have the opportunity to take Body Flow I highly recommend it.

I am hoping my IT band and hip flexors will loosen up from all the stretching the class provides. My hope is that Body Flow will help my running goals = faster and stronger!I plan to run a 1/2 Marathon this summer and a few 5Ks with better times and no IT band issues.

What are your 2013 goals and how will you achieve them?

NYR 2

NYR 1