One more thing

Me last night packing for New York

I'm so excited! 

Have a great summer everyone.

Don't forget to still follow up on the pgymca blog. There will be guest posts, and more about different summer programming. Lets keep in touch.

And again with my theme...

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. 

Salad A Day Challenge: Day 1

Nom nom nom nom.

This blackened prawn salad is a entrée at Hummus Brothers. It has beans, corn, feta, and a lime vinaigrette dressing.

Very delicious.

I gobbled this salad down for dinner last night. Day 1 complete.

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

Boot Camp and Friends

Yesterday was a Boot Camp party. Graham (fiancé), Laura (co-worker & friend), and Hannah (Laura’s sister and new friend) all came to join in on the boot camp fun. 

We did the usual hills, sprints, and stairs. It was hard, but it was great. I enjoy working out with others. When I see others working hard, I work harder.

But not everyone strives off others.

I learned something new about Graham yesterday. He told me that he doesn’t enjoy class environments and feels that he actually pushes himself harder when he workouts by himself.  This was strange to me because I work in the complete opposite. If I’m alone… I slack. I have no one to keep me accountable. I need accountability.

But I guess everyone is motivated differently.

How do you get motivated to work out and work hard?

Super Awkward for me.

Hard is what makes it great

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

Tuesday Motivation

Aaahhh sigh*.
It's so hard to be patient sometimes. But I'm not racing anyone to the fitness/health finish line? right?... ( perhaps my wedding date. double sigh*)

I will be patient. I will let the wheels of boot camp, running, yoga, healthy eats, and interval sculpt turn, as they wield to shape my health, strength, and body.

I want to be successful, but it's hard because I'm not even sure what success (in the health/fitness) terms means to me. Or what does success look or feel like to me? How will I know when I get there if I can't define it?

I'm going to stew about my goals for a bit and figure this out for myself. I will get back to you.

I apologize. This post was suppose to be motivational... hmmm but it's more of a reminder to be patient and not give up.

So be patient because success is not a race.

Brian Ray

My name is Brian Ray and I have called PG home for over 20 years. My story is the same as many of you; we came to town screaming & kicking yet soon loved it enough to stay. My wife, Val, and I have four kids all of whom have left the nest.

I am a 52 year old Bank Manager of the TD Canada Trust in Pine Centre. As you might be able to guess, my job is lacking for any type of exercise. That said I have been known to wrestle for a good pen or valued file folder.

I hate to admit something... All males do. It’s a secret core belief we all have deep within, yet we never talk about it. It’s not something that we want to make public, even though all men believe it. You might be wondering what that secret is. Ok, I will tell you, but don’t let on that you now know. Here it is: “Young men are gods and they will live forever.”

Dose of reality: I turned 51 last year and I took toll of where my body was at. Eek!

I was out of shape, overweight, I felt lethargic and ached all over. I had an epiphany that shocked me to the core. I was NOT a god and certainly would not live forever. On top of that, the torpid and achy feeling was not how I wanted to live. And then my doctor used a word that hit me right between the eyes. He called me obese!

I knew I had to make some changes.

I think I am very typical, in that I took too many things for granted. I had chosen not to learn some basics of life. I enjoyed food, so I ate what I enjoyed whenever I wanted. I never learned how to eat properly. I hadn’t been to the gym and I had no idea what to do if ever I wanted to get fit.

The first thing I did was learn to eat. I discovered the proper amounts to eat, proper types of foods to eat (and the food to stay away from). There I was, 51 years old and had to learn how to eat properly. However, in that, I discovered an entirely different repertoire of food that I now love.

Then I joined the Family Y and spent some time with Heidi. She was excellent. She cared enough to understand where I was at and helped me formulate a plan. I really appreciated her (even though she could out-lift me… by a lot!) I go to the Y three or four times a week and love to go. It makes me feel good.

As for today, I have lost over 60 pounds, look and feel fit, eat well, have tons of energy and I see the value of being healthy. My wife has been inspired and she has now lost over 70 pounds. I love you and am very proud of you Val!

I may not live forever, but I will certainly feel great for the rest of my life.

Get fit, eat well and get to the Family Y!

Brian Ray

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.

Tuesday Motivation

I love this quote. It kinda rocks my world.

Start something that scares you! Like sign-up for a 1/2 marathon...

Back to boot camp, running, and yoga this week! 

Ohhh and I run some race on Sunday, but no big deal. 

I’ve only been training for it for the past 9 weeks… and set a crazy goal…and… and, I am super nervous.

YMCA ROAD RACE!

Reminders:

1. Stay Positive

2. Take it easy this week

3. Drink lots of water

4. Have fun

5. Cross the finish line...

Tuesday Motivation

Stay Positive

I know there are going to be days when you're busy, tired, or just don't care. And your decisions don’t exactly reflect the healthy, positive life style you have been striving for, working hard for, and deserve.

But you just have stay positive and keep the right mental state.  (I know, easier said than done)  Here is something you need to remember à You are beautiful, and you deserve the best. ß 

You deserve to have foods that are fresh and full of nutrients. You deserve that hour out of your day to go to the gym, do yoga, or run. So that you can release stress, become stronger, and more mindful. You deserve to be healthy!

Believe me; I have days where I just don’t want to do anything. Days where sitting on the couch and watching TV seem like a good idea. But not once have I regretted a work out. Not once have I regretted a run.  You have to have the right mentality, because change is hard. But when it’s for the better, when it is for your health, and your well-being; you deserve it.

Advice

Life will be better afterward

Promise

Boot Camp Reflection

So it’s been almost two months since my very first boot camp class.

Only 2 months… I feel like I’ve been doing it forever.

It’s crazy how in just two months a person can change. In two months I was able to go from the person gasping for air at the back of the class to the person running sprints at the front. In two months my mentality about “pushing myself” has done a 180. I know it hasn’t gotten easier, but in just two months I was able to get better.

My cardio has drastically improved, my endurance has increased, and I just feel stronger. So I guess it’s true, working out doesn’t only make you look better, but feel better, and feel healthier. Exercise is a life style choice, and not something you can just pick up for a month and expect to feel/see the results. Trust me; I was the queen of on-again off-again exercising. But now that I have really gotten into a routine, it just seems like second nature to go for my weekly runs and work my butt off at boot camp. I don’t even question it. It just happens, it’s my routine. No excuses.

So challenge yourself by sticking to an exercise routine for two months.  Once you get into the routine, and feel the difference in your body there is no way you’ll stop. Just try it, you have nothing to loose.

Thoughts

1. . SWEAT IS FAT CRYING. 
2. . YOUR WORKOUT IS MY WARMUP. 
3. . LOOK LIKE A BEAUTY. TRAIN LIKE A BEAST. 
4. . MORE LOVE. LESS HANDLES. 
5. . WHAT DOESN’T KILL ME HAD BETTER START RUNNING. 
6. . THIS ISN’T SWEAT. IT’S LIQUID AWESOME. 

I really enjoyed these so I thought I would share. Just some friendly reminders to help motivate you next time you're at the gym or out for a run.

I especially like #6. 

These are from the blogilates website 

http://blogilates.com

Learn to Run: Week 8

Via email from Carol (Running Leader extraordinaire):

A quote from Runner’s World Magazine – “If you run, you are a runner.  It doesn’t matter how fast or how far.  It doesn’t matter if today is your first day or if you’ve been running for 20 years.  There is no test to pass, no license to earn, no membership card to get.  You just run.” – John Bingham

“I arrive at exactly 5:30pm. I dash to the Y doors and wedge my way into the group. Carol gives us the signal and we all start to move outside for our run.

I can see that the city haze has lifted; revealing blue skies and the evening sun and I can feel the warmth of the air.

Today`s run is a short run and Carol has suggested we work on our goals for the Road Race. Flashbacks from my speedy (and a little insane) weekend run scatter my thoughts, and I try to convince myself that I did it once, so I can do it again. *Goal – 55 minute 10K!!*

Carol sets a good pace for us and I am running with Brad, Buddy, and Lindsey. (and 2 canine friends J). We are a couple kilometers into our run and the pace is manageable. Our usual conversations are replaced with deep breaths, sighs, and focus.

My breath is heavy and I am struggling. I am motivated by the group and I keep pushing. We turn the corner for the last stretch of the run.

Carol begins a monologue of motivation, 

“Imagine this is the road race. You can hear the crowds at the finish line. ”

 We start to turn around the bend in the road.

 “Now you can see the finish line and all of adorning fans. Only a little more to go and the race is complete.”

Carol's pause is filled with the sound of pounding shoes on the pavement and deep breaths.

“Push all the way to the end! Forget about your legs, it`s all in your head now.”

Somehow we are all sprinting, pushing towards the imaginary finish line. 

Red faced and sweaty, we all make it.”

It was a tough run but I`m still alive, still walking, still breathing, and still going.

Results from my Jog Log

SeaWheeze Tackle box

Keeping my eye on the prize...

1.) June 3rd YMCA 10k Road Race
2.) August 11th Seawheeze 1/2 Marathon

If you're thinking about joining me on August 11th for the Lululemon 1/2 marathon, you should check out the seawheeze tackle box.

There's a training schedule and some running advice.

Seawheeze Tackle Box

I saw this quote and I just couldn't help but post it. Runners work hard.

Weekly Motivation

Ready or not, here I come.
It's Tuesday, and the workouts are coming. So it's time to mentaly prepare myself for the week.

Here is a quote I came across and I hope it motivates you, like it motivates me.

It's up to me...and it's up to you. We shape ourselves with our choices.

Motivation

Never, Ever Give up!

This video is on the Y facebook page page and Y pinterest, but it is so motivational. I had to share it again for Tuesday's motivation.

Learn to Run: Week 6

Week 6

Tuesday 6.0 km run

In a nut shell: Super Awesome! Got lost and ended up running 6.5-7k easy breezy! (Yes no breaks, except at lights) So proud of myself.

Story experience: “I arrive at the Y and Carol has just started to arrange us into our 5k and 10k groups. We step outside and begin our warm up walk. The evening breeze makes me instantly regret my choice of attire. The appearance of the sun has misled me. I rub my exposed arms with the hopes of creating some warmth.

We head up Carney Hill and I can feel my legs shaking from my boot camp exertions earlier in the day. I cringe through the hill and feel the ease in my thighs as we return to level ground. I am running with Vanessa, Brad, and Buddy today. The conversation is lively as we discuss the possibility of a ½ Marathon in August. Vanessa and I have even decided to train together over the summer and to keep each accountable to a schedule.

In the midst of it all, we discover that we are a little lost. Perhaps a wrong turn somewhere but we eventually arrive at the Y. Out of breath and red faced, we begin our routine stretches. I feel fantastic and leave feeling so proud about our run.”

SeaWheeze ½ marathon here I come!

Thursday 4.0 km run

In a nut shell: It was a strange and difficult run. I ran by myself. All by myself. Alone with my thoughts…

Story experience:

“Today Carol informs us that the 5k and 10k groups run together.

We begin the run.

The group is small today.

I look around but I don’t see my usual running partners Vanessa or Brad.

We head up Carney Hill and I notice that almost immediately the group disperses.

Carol and Lindsay are leading the group and I can see them not too far ahead. I have managed to set myself between two groups. I am, for the first time during this clinic, running alone. My legs are still fatigued from Tuesday’s run but after the hill they begin to get their rhythm. Carol and Lindsay motivate me to keep my pace. If they get out of sight, I’m lost. The Prince George streets are still new to me and I wouldn’t feel comfortable finding my way.

I feel conflicted as I battle my breath, my goals, and my thoughts of walking. I am running alone and my thoughts of quitting are haunting. I think to myself “you can do this, you have done this before, and you are still accountable to yourself and your goals.”

My lungs are burning and my legs are weak. My self-motivation is dwindling. I try not to think. All I can think about is walking, which is quitting, because I know I can do this. I want to walk, take a break, and stop.

But somehow I make it to the Y.”

Self-revelation: I need to learn how to run by myself.

Thursday’s Run was really hard for me but I pushed through. Proving to myself that I can so this. Running is a mental game.

I'm going to start logging my runs so you guys can see my progress.

Jog Log From Thursday's run