Sunday, April 11, 2010

What bothers me!

Sometimes I feel the need to vent myself on this blog. Well today is one of those days. Hang in there if you don't want to hear me vent. I will discuss my training for Ironman St. George at the end.

What do you think I am going to vent about? It is the weird people I see everyday at the gym. I think I am somewhat normal (other than the crazy training I do). I don't really stand out much or do weird things to bring attention to myself. On a regular basis at the gym I see people doing really stupid stuff that sometimes makes me laugh, shake my head in amazement, or get grossed out in disgust. Last week I was swimming my 5000 meters in the pool. This was at 24 Hour Fitness and I was so glad to have the pool to myself for the most part. I was having a great swim. Toward the end I feel a presence in the water and feel like someone is watching me. As I turn to one side to breathe I get this god awful sight of a man walking in the pool watching me swimming. Nobody else is in the swim area so I was kind of freaked out. I wasn't scared or anything cause I think I could have kicked his ass but I was creeped out! He was really fat and had a really small speedo on. I need to talk about this because not many guys can pull off the speedo look. Why do I always see really overweight guys wearing them? It is so foul I can't even explain. I see this all the time at the gym and I always wonder why. The guys wearing these speedo's are not even swimming. They are sitting around on the benches in the sauna or hot tub. There should be a law that only swimmers and really fit ones can wear these. I need to enact a petition. So I finished my swim and hurried off on my way.

The other thing that perplexes me is the people who feel the need to exercise in the steam or sauna rooms. They do jumping jacks, sit-ups, and leg lifts. Keep in mind what I said before some guys (really big ones) are in their speedo's. So you now can have a lovely vision in your brain of what I am writing about. There are also the people who wear the sauna suits that are plastic or wrap their stomach with those sweat belts thinking they will lose fat around their stomach. Let me set the record straight for everyone. If you sweat you will not lose fat. You may lose water and regain it back but don't think it is permanent. You can do all the sit-ups in the world but if you have fat on your belly then the ONLY way you can get rid of it is diet and cardio. A tummy tuck will do it too but I don't suggest that route! Sit-ups, sweat belts, plastic sweat suits and wrapping saran wrap around your body will not work to lose belly fat! I have seen ladies in the women's sauna do the last thing I mentioned. It is really lovely to see a naked overweight women in the sauna wrapped in saran wrap!

Today I went to the lake to swim with a few clients. It was really windy and the water was so cold! Brett and Jeff the two clients that went out there did awesome. The water was really rough. We swam for about 35 minutes then had enough of the cold water. I was chilled to the bone for several hours following the swim. My Ironman training is finally winding down. I have one more long week then I begin to taper. I am so ready to get the race over. I just pray that we don't have wind or rain the day of the race! So if you think you are ready for an Ironman let me recap my last few days of training:

Sunday - teach spin, swim at lake 35 minutes, run 3 miles
Saturday - 14.5 Mile run -RR looop, teach spin
Friday 95 mile hilly ride (rr loop 2x included), 5 mile run
Thursday 5 mile run, 3000 meter swim
Wednesday - 2 hour ride, 2400 meter swim
Tuesday - weights, 14.5 mile run - RR loop, 1500 meter swim, 45 min stretch from Nancy
Monday off day
Sunday 5000 meter swim
Saturday - 14.5 mile run, RR loop
Friday - 90 mile ride

This week my last big week looks like this
Monday - swim 2500, weights
Tuesday - 14.5 mile run RR loop
Wednesday 2 hour ride, swim 2500 meters
Thursday swim 5000 meters, stretch with Nancy
Friday 65 mile ride 5 mile run
Saturday day off or easy ride maybe swim in the lake
Sunday teach spin, 10 mile run

Training and work is about all I do when I train for an Ironman. I don't have much time for anything else. When I am not training I am doing work at home or so tired I don't want to do anything. Training for an Ironman is a huge commitment. If you are thinking about it make sure you think it through. It is an amazing feeling to finish one and well worth the sacrifices you have to make to get there.

Next week here in Vegas we have the second triathlon of the year. Rage is on the 17th. I have several people training for it and wish everyone good luck. I can't wait to see everyone come across the finish!

Sunday, April 4, 2010

Ironman Training and Summer Shape-Up Tips

Well it has been a while since I last posted anything. I guess that is what happens when you are training for an Ironman. Everything else becomes second to training. Today is Easter so I hope everyone is having a Happy Easter. I had an easy training day today. I only swam 5000 meters! I still need to get a short run in but I am not sure that is going to happen. My Ironman race in St. George is less than a month away. My training is slightly behind schedule. I would have liked to have gotten a few more 100 mile rides in. I feel like my run and swim are doing great. I plan to ride one more long ride before I start my taper. I will also run the Red Rock loop a few more times. May 1st is the date of the race. I adjusted a few things on my bike. I rode the course the first time with my new 11/28. This gives me more gears for the hilly course. I was riding a 12/25 and was hoping the 11/28 would help save my legs on some of the hills. So I was excited to try this out on the course. Sadly I didn't notice much difference! The hills on this course are just plain HARD! Maybe if I was 100lbs that might help but that is never going to happen. I feel sorry for anyone doing this course who weighs over 200lbs. The more weight to pull up the hills the harder it is going to be. I think my next adventure after this Ironman will be another 50 mile run. I may do the same one I did last year but am not sure yet. Running takes so much less time than training for an Ironman. When you run all you need to do is leave your house and go. Ironman training requires going someplace to bike or swim. So much time is involved especially in the bike. Friday we went to St. George Utah to ride the course. The ride alone was over 5 hours. That didn't include the time to drive there and back. When we were all done the day was OVER! If I had a long run I could have gotten it done in half the time! I am sure I will get the itch again but right now I am ready to have a life again. Not that my life was so exciting before!
One of my clients asked me to write some summer shape-up tips for his employees. I thought I would post them here for you to read. I don't only train people looking to compete in triathlons and marathons but I train a lot of people who want to lose weight, feel better and get healthy. Below are some quick tips that you can do to feel better.


Summer is here and everyone is thinking about getting healthy, fit, and looking great! Here are some small changes that you can do that will help you look and feel great!
1. Eat fresh food not processed foods. Anything that has more than 5 ingredients in the label should be avoided.
2. Eat small meals throughout the day. Eat 5-6 small meals throughout the day. Prepare your meals ahead of time to avoid impulse eating.
3. Try to get 5 servings from protein a day, 5 vegetables, 1-2 good carbohydrates (this may vary depending on your activity level) and 1 fat. A serving size is about the size of your palm. If you wait to eat when you are really hungry you waited too long. When you finish eating you should not be stuffed or really full. Eat small meals every 2-3 hours. Planning is the key to success!
4. Vary your workouts and don’t always do the same thing! Do a variety of cardiovascular exercise. The treadmill, bike, stair climber, swimming, and elliptical are all great options.
5. Do resistance training at least 2-3 days a week. Resistance training (weight training) will build muscle and muscle fuels your metabolism to burn calories.
6. Drink plenty of water. Don’t wait until you are thirsty to drink water. If you wait until you are thirsty you are likely dehydrated. Drink frequently and if you are outside in the summer you should drink more than 8 glasses a day! Dehydration can cause you to feel fatigued and get headaches. Drinking plenty of water is essential for you to feel great and keep your skin healthy.
7. Avoid caffeine, soda, energy drinks, and alcohol. Some of these contain caffeine which will dehydrate you. Some of them also contain sugar which is empty calories and can cause a sugar crash. A sugar crash will give you a quick energy boost for a short time and then you will suddenly crash and be really tired. Alcohol is empty calories and will dehydrate you.
8. Avoid sugar all together! Don’t get your calories from sugary drinks either. This includes fruit juices which may seem healthy. You are better off drinking more water and less sugary drinks.
9. Don’t eat just because you are bored. If you tend to snack at night, then find an activity that will keep you busy at that time.
10. Take a good multiple vitamin and mineral supplement. When you are exercising and in the summer heat you sweat and lose minerals through your sweat. It is very hard to replenish everything through your diet. Get a good multiple vitamin at a health food store. Some good products are Alive Multiple Vitamin by Natures Way or GNC’s Women’s Ultra Mega. If you sweat a lot in the heat or when you exercise you may want to also get a mineral supplement in addition to the multiple vitamin. One other supplement that is great for keeping your energy levels high is COQ10. Make sure you get the form Ubiquinol and take 100mg a day! This provides cellular energy.

If you have any questions feel free to contact me at:
Train With Cyndee

Online Training Includes Daily Workouts Emailed = $100 Month
Small Group Training Rates:
3 – Half Hour Sessions A Week = $250 Month
2 – Hour Sessions A Week = $300 Month
Sessions are a circuit training style that includes resistance
training along with some cardiovascular in groups of up to four
other clients. All training is done at Las Vegas Athletic Club.
Diet consultation and initial assessment is included in the monthly fee.