Bootcamp fail

So I missed bootcamp on Tuesday...fail. Not to make excuses, but I was busy? Ah, I'm lame. I need to work harder. A whole month has passed in Prince George and I am no fitter.

Ugh wedding! I have an appointment for my dress fitting in December. I need to do better... times running out.

When I try to make excuses I need to tell myself to just...

Popcorn Problem

My name is Hong Trieu and I have a popcorn problem.
Last night I emptied my last popcorn bag.
Since moving back to Prince George I have eaten 10 packages of popcorn. That's 10 packages in 1 month... When I realized this; I realized I had a problem. That's when I decided to go cold turkey.
How will I cope with this deprivation of my all time favourite snack? I guess we will have to wait and see.

I just don't want to end up like this...

4 Surprising Tips for Getting Flat Abs

1. Pick the right protein: Choosing a protein that is rice-, pea-, artichoke-, or hemp-based may be easier on the digestive tract than many lactose, whey, and milk proteins, which can cause some belly bloat. —Maria Pagano, R.D., exercise physiologist, and Tier 4 coaching manager

2. Breathe: High levels of cortisol, a stress hormone, can cause the body to deposit fat around the midsection. By lowering your stress levels, less cortisol is released. Taking a few five-minute breaks to relax and breathe throughout the day can significantly decrease cortisol. —Jesse Schwartzman, R.D., exercise physiologist, and Tier 4 coach

3. Focus on your hips: Chances are your hips are probably tight. That means you’re in a perpetual state of anterior pelvic tilt, where your back is slightly arched, creating slack in your abdominal wall—not very flattering. Loosening and opening the hips will help you change the position of the torso relative to the hips, so posture improves and abs engage as you go about your business throughout the day. —David Harris, vice president of personal training

4. Become a coffee connoisseur: Instead of adding flavor shots or creamers to your morning cup, experiment with different blends, types, and flavors. The antioxidants and phenols found in coffee might give your metabolism a boost and kick-start your digestive system. Varying the kind you drink can maximize these benefits. —Michael Olzinski, exercise physiologist and personal-training manager

From Sarahfit http://sarahfit.tumblr.com/

Also for an awesome ab workout check out this video. I'm going to start doing this before bed! It's only 14 minutes! no excuses...

BidiniBand

Oh just hanging out the the BidiniBand last week at the Y Champions Hockey weekend. NBD

Until next time...

So tomorrow is my last day as a pgymca intern!

On Tuesday I leave for New York and I am spending the summer road tripping down the East coast. I’m very excited! I’m going to be travelling with Graham, his sister, and her husband. We will be spending the money we don’t have, seeing things we never thought we never would see, and hopefully having the times of our lives. I’ll share my experience when I get back.

My internship has been an amazing. I have learned so much, met such wonderful people, and I am leaving with an experience I won’t forget.

I want to say THANK YOU to my mentor Karen for everything: the opportunity, the experience, the flexibility, and everything that I learned. Thank you to Faydra, my weekly boot camp instructor and extended mentor. And to Tara for the things you’ve taught me, sharing the social media bug, and chatting about weddings. I’m going to miss all of you!!

Also thank you to everyone who has been following the blog. I have been sharing my experiences for the last 4 months, and as a result I hold this blog very close to my heart. I hope by sharing my thoughts, miseries, laughs, and experiences I was able connect and relate. If my blog had an underlying theme it would be motivation.

Until next time…

Tuesday Motivation

Interval Sculpt

So I made it to Interval Sculpt yesterday. 10 points for me! (In my imaginary point system, YES!)

It has been hard for me to get motivated lately, so classes are just what I need.  I need someone to tell me what to do and when to do. No choices, because I will always choose sitting/slacking, perhaps even napping, instead of working out. Half of the battle is getting to the Y. Once my body is physically in a class, at the gym, or out on the street for a run, there’s no turning back.  And once I’m there, I love it. I work hard (usually) and feel so great afterwards. I must convince my pre-workout self that it’s worth it!

This is where time traveling would come in handy. If only my sweaty, red faced post work-out self could travel through time and tell my lazy, unmotivated pre-workout self that it’s awesome! And you’ll feel great and have fun, so just go do it… But if I could really time travel I would get my future fat self to come tell my present self to go work out or you’ll end up like me (fat future me). That’ll teach me. And in an alternate future I would be super fit and… No. I’m going to stop there.

Oh dear, I think this time traveling thing is getting out of hand. Sorry for the confusion. I’m even slightly confused about how many “ME’s” there are. Anyways, I’m on the right path to getting back my work out motivation.

Also my salad a day challenge is going great. I'm getting more veggies and feeling great.

Happy Friday Everyone! Here's a recipe for the weekend.

Chocolate Covered Kiwi Pops

Did you know that kiwifruit is low calorie, nutrient dense, and an excellent source of dietary fiber, and antioxidant vitamins C and E? Combined with potent antioxidants from chocolate, this is a recipe with a feel-good factor.

Ingredients

Makes 12 pops

Prep time: 10 min, plus drying time

3 ripe, firm kiwis, peeled and sliced into roughly 1-inch rounds with a paring knife

100g chocolate chunks (I used Lindt extra creamy milk chocolate)

1 teaspoon olive oil, or melted butter

Popsicle sticks, lollipop sticks, or candy sticks

Empty cardboard egg tray, or styrofoam block

Directions

In a small bowl, microwave the chocolate for 30 seconds, then stir. 

Melt for another 30 seconds, stir. Repeat until chocolate is fully melted, smooth and shiny (mine was done in 1 minute). 

Then stir in the olive oil, or melted butter—and mix well.

Meanwhile, insert sticks into the kiwi far enough to hold the fruit without piercing through the other end. 

Dip the kiwi into the melted chocolate, making sure to coat all sides evenly. 

Insert sticks onto egg tray, or styrofoam block, and leave to dry. This will take about 30 minutes, at room temperature. Chill it in the refrigerator for a couple of minutes to speed up the process. 

Tuesday Motivation

Getting motivated has been really hard for me lately.  It isn’t as easy as it was at the beginning. I actually went back to read my old posts about motivation, hoping to get motivated, but instead I’m slightly annoyed. How did I stay so positive? I truly believed the words I had typed, but now I’m not in the mood, or to quote my past self, the “right mental state”.

I suppose it’s normal to have motivational ups and downs. I just wish I could get back into the up.

Lacking a fitness goal, and challenge, I think may be a part of my motivational lull. I have been thinking about different goals and I haven’t decided what I think is best for me. I enjoy racing goals but for the ½ marathon in August, my goal is just to finish. It’s my first after all. And saying that I want to get fitter or healthier means nothing, because how the heck do you measure that?

I need goals.

Scott McWalter’s post about setting meaningful, life changing goals really hit home for me. But I’m still stuck about what goals I want to achieve.

For now I think I’m going to start small.

For this week my goal will be to eat one salad a day. I will post a picture of my salad each day so that I can document my progress. (and because I need you guys to keep me accountable.)

If you have any good salad recipes I would love if you could share!

P.S. Potato salad doesn’t count

Hard is what makes it great

Boot Camp, Running, Interval Sculpt, Yoga... Of course it's hard. Hard is what makes it great.

Learn to Run: Road Race!

Well this is what I have been waiting for. Ten weeks of hard work have been leading up to this day: the 26^th annual YMCA Road Race.

Morning of the Road Race

It was an amazing experience.

Here’s my story…

“The alarm sounds at 4:00 am. I begrudgingly shuffle out of bed and get ready to help with the set-up for the race. I grab my pre-organized running bag, equipped with my racing shirt (bib already attached), shoes, water, and breakfast.

I step out my door and I am surprised at how light out it is. Is it really 445 am?

Set-up is smooth. Tara (Road race event organizer) is so organized that we end up finished and ready to go by 7am.  

I drive back home to pick-up Graham for the race. We get back to Masich Stadium just as the half marathoners set off on their race. I am filled with excitement as I see the racers pass, one by one. It’s almost my turn!

Before I know it I’m lined up at the start line. I have found Lindsay and Allison in the crowds and I can feel their excitement. We have all worked so hard in the running clinic together and it feels nice to have them there as we begin our race.

Graham and I getting ready to go!

GO!

The crowd starts to move and we go through the timing towers, fully aware that our timing chips have been activated. I feel a little nervous.

The excitement from the crowds starts to fade as the groups separate and individuals find their pace.

Lindsay, Graham and I run together for the first couple kilometers, but Lindsay’s pace quickens and she’s off.

We are probably only 3 or 4 km’s into the race and I’m tired, really tired. The adrenaline has worn off and I’m faced with the reality that 4 hours of sleep isn’t conducive to racing. It’s hard but I keep going. Convincing my legs that they aren’t tired is difficult, but I have to remember it’s all in my mind. I've done this before and I can do it again.

Graham motivates me along the way, shouting encouraging words that quicken my pace. I’m so grateful he’s running with me.

I try to thank all the volunteers along the way, because without them this race wouldn’t be able to happen. They are all so friendly and they reply with inspiring words.

I pass the sign that reads, "1km to go". AHHHHHH. My pace really starts to pick up and I pass runners who have been in my sight the entire race.

The last stretch is downhill and my legs just start to carry themselves. I reach the fence and am greeted by Faydra and Mark. I’m almost there!

I am so tired. Unconsciously, I start to slow down. Graham notices and screams for me to keep going!

I see the finish line and I am sprinting. I don’t know where the energy comes from but I’m giving it my all.

It’s done. My first Road Race!!!

I am greeted by fellow clinic runners. It is so joyful!”

High-fives all around. Congratulations to everyone who completed the Road Race.

To everyone in the running clinic--> you are awesome!

Extended thank you to my running partners Lindsay, Kerry, Vanessa, and Brad. Thank you for running with me, pushing me, and all the wonderful conversations.

And the biggest thank you to Carol! Thank you for organizing the clinic, for all the great advice, and always being there.

My time: 57m 57s.

Okay, it wasn’t my goal time of 55m. But it was pretty good. I’m happy and just thankful for the experience. Also I might just run the route in the near future and try for 55 again. I’m so close… I’m going to do it.

Learn to Run: Tuesday Week 10

Yesterday’s run was perfect.

Our group did an easy 7k and it was just a beautiful evening.

I’m feeling a little sad because our next run is going to be our last run. I have enjoyed the running clinic so much and I am so grateful for this experience. I am defiantly going to continue running and I’ll be signing up for the next running clinic in the fall.

Learn to Run: Thursday Week 9

I didn’t make it for the run on Thursday. I wasn’t able to eat very much during the day and just getting up was making me light headed. I really wanted to run but it probably wouldn’t have been in my future self’s best interest.

I’m so sad.

But I feel better today and I’m going to go for a run a couple runs on the weekend. Also next week is our “tapering” week, so it’ll be easy runs that I can defiantly keep up with.

I’m starting to feel really nervous about the Road Race and about completing it in my goal time of 55 minutes. I’m hoping that this week hasn’t set me back and that I can continue on my Race day track. I think despite my sadness the best thing I can do is stay positive. I’ve decided even if I don’t make my goal time, that it’s okay. I will try my hardest but if I don't quite make it I can always recalibrate and try again. I won’t give up. I’ve worked hard over the past 8 weeks and have met some wonderful people. I love running again. (Almost crave it). And no matter what, I’m going to have fun at the Road Race.

Congrats to the running group for completing the race day routes last night! You guys are all going to rock the race. I hope everyone enjoys their Sunny, Beautiful, and Warm Friday.

PS. I’ll be at Canadian Tire on Saturday supporting the Jump Start Campaign. The Y is bringing a Bouncy Train J. Come out and say Hi.

Advice

Life will be better afterward

Promise

Learn to Run: Week 8 Thursday

Morning

“I’m really excited about my run tonight. Tonight we are attempting a route that is very similar to the Road Race route. However, my legs are just not agreeing with my excitement. I could feel their weakness when I got out of bed this morning and I was hoping the fatigue would pass as the day went on but it hasn’t. I wasn’t expecting Tuesday night Yoga to emphasize leg work, and too many warrior poses may be the culprit of my tired legs. At least the weather is nice today…not.

I sit in my office chair hearing spouts of hail clatter off the windows and roof top. Karen, my boss, blames Tara (co-worker) and me for winter’s return. We must have angered the weather gods when we decided to wear sandals and shorts before the May long weekend.”

Afternoon

“My legs are still tired. I’ve lost my excitement for my evening run. The kids at After-school-care are being so mean to each other today and I am mentally exhausted from trying to mediate their arguments.

The sun makes an appearance when the kids go play outside, but it is quickly covered by a dark cloud. A few minutes later tiny white chocolate chip size pieces of ice start to fall from the sky. I hope it doesn’t hail during the run tonight.”

Run time

“I arrive at the Y at 5:30 as usual. I walk up to the doors and see that Carol is talking to a camera man. She seems to be in the middle of an interview and is talking about the Running Clinic (shaw cable exclusive). I wait for the filming to complete before I walk through. Carol enters soon after me and explains the routes. Tonight’s plan is to run most of the Road Race 10k at a ‘slower than race day' pace. I think I can handle it.

We head up Massey and begin our run. My legs are so tired. I hope the fatigue passes. ...

(It doesn’t)…

We are on kilometer 6 and the inside of my ankles are killing me. There is a strange tight, cramping feeling up the inside of my leg. I ask Carol about the pain at a traffic light stop and she advises that I keep going, so I keep going.

The pace is comfortable and we share good conversations during the run, and if it weren’t for the pain in my legs the run would be enjoyable."

Kilometer 8

"We are so close, I am so tired, but I know I can finish this. I slow down my pace because of the pain and everyone is now running ahead of me.

Lindsay and Bella on our easy jog back to the Y.
Too bad you can't see the freezing rain.

Somehow the pain starts to fade… I pick up my pace and catch up with the group. We make it to the Y, but Carol turns right and we keep going… “700 more meters and it’s 9.0k” she says. We all start to sprint… only 600m..500m… It starts to hail and chucks of ice are flying towards my face… 300m…200m…100m. I forget about my legs and just focus on running as fast as I can... 30m.20m.10m. DONE.

We take an easy jog back to the Y. I am freezing and I have lost the dexterity in my hands as I try to zip up my coat. We stretch and we are off to our busy lives.”

Tuesday’s run was a hard one for me, but I’m so glad I finished it. I would have never done it alone and I am so very grateful for the wonderful people in the running group that motivate me. Thanks guys!

Jog Log 

Top 5 Things to do this Weekend

... And Run

(After hours of extensive research, Lululemon has narrowed down the top 4 things you must do this weekend. I added the 5th)

My First Blog

Hi, my name is Hong Trieu and I am the new Community Outreach Coordinator for the Family YMCA of Prince George. I am starting this blog in the hopes of promoting interest in health and fitness (and of course the YMCA) in Prince George. My plan over the next several weeks is to attend various programs and classes available at the YMCA and share my experiences in an informative and hopefully helpful way.

But before I explain the logistics of my blogging I would like to tell you a little about myself first…

My name is Hong, but don’t be misled by the spelling. It is actually pronounced ‘Hown’ (rhymes with town), and my Vietnamese heritage is responsible for the crazy pronunciation of my name. I grew up in Chilliwack, BC, but have lived in Vancouver for the past 6 years. I am 23 years old and I love trees.

I graduated from the University of British Columbia and am now residing in Prince George because of a lovely man. My fiancé, Graham, is a first year medical student in the Northern Medical Program or NMP for short. We moved here in January and are all settled in, but the city is still pretty new.

So how did I get here, blogging to you?

Back in January, after all of the unpacking, I started the job hunt. I have some experience in childcare and before I knew it I was working for the Family YMCA of Prince George in the After School Care program at Harwin Elementary. I love the kids and the feeling of community at the school and at the Y, and still continue to work in the After School Program.

Fast forward a month and a half later and my awesome neighbour (and now awesome boss) had some information about an internship opening up at the Y. Long story short, I got the job! I work in the office in the morning, the school in the afternoon, and my home desk in the evening. The days are long but it’s been working out great so far.

Okay, Enough about me. What exactly is this blog going to be about? Well as you may or may not know the YMCA has one of the best fitness facilities in Northern British Columbia and offers tonnes of different fitness classes and programs. My goal over the next several weeks is to attend a different class or program each week and share my first hand experiences with you. I am also going to be doing the ‘Learning to Run’ program, where I will be preparing for the 10km YMCA Annual Road Race on Sunday, June 3, 2012.

This should be fun.

I would be lying if I told you that I wasn’t a little scared. I wouldn’t describe myself as out-of-shape but I wouldn’t say I am the model of fitness either. Being motivated to work out is hard, but I am hoping through this experience I will be inspired to get back into a fitness regime. Because if you were paying attention earlier I have a fiancé, which means there is an impending wedding in the future. Who doesn’t want to look great and be healthy for their perfect day?