tag:blogger.com,1999:blog-43399162635805758932024-03-13T22:37:36.036-07:00COACH CYNDEECoach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.comBlogger230125tag:blogger.com,1999:blog-4339916263580575893.post-46111615814288734132023-11-16T11:16:00.000-08:002023-11-16T11:16:00.192-08:00Los Cabos 70.3 Relay Recap<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKo47uqoURVscZjXW6XT1C_CHsZT_cLvG9Zsxg8xMTHI06770DTS1IYIIpqHq70rbyjV4UoaDQuz77EMG-v0l_AJS4c-vWb5pKqwcsf0-b2xZQ-mDkSxAjtKhNmC_M6-E6UVtMqmVW-ykjrYVWLVLAEEQB_ZCebRODRXuFpc0CkgRsoyaD36n1XR3djj4/s4032/cabofinish.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKo47uqoURVscZjXW6XT1C_CHsZT_cLvG9Zsxg8xMTHI06770DTS1IYIIpqHq70rbyjV4UoaDQuz77EMG-v0l_AJS4c-vWb5pKqwcsf0-b2xZQ-mDkSxAjtKhNmC_M6-E6UVtMqmVW-ykjrYVWLVLAEEQB_ZCebRODRXuFpc0CkgRsoyaD36n1XR3djj4/s320/cabofinish.jpg" width="240" /></a></div>I can't believe in my 20+ years of racing I had never done a relay. I haven't been training for a triathlon for over a year. I've been doing some running, swimming and teaching spin classes to stay fit. We decided to do the a vacation/relay race. We thought it would be good to get away and race but not be too serious about it. I like swimming and running so I decided to do that portion and my boyfriend said he would do the bike. We got there a few days early and booked a fun day at Flora Farms. They grow their own food, have a few shops, you can tour the farm and they also have a spa. Being mostly vegan is hard when you travel to certain areas and the two times I've traveled to Mexico it's hard to find good places for me to eat. This place however was fantastic! The food was super fresh and great! The specialty cocktails were amazing! This is the good thing about doing a relay is you don't have to be really serious and can have fun a few days before the race without feeling guilty:) We enjoyed lunch and several cocktails and then walked around a bit until it was time for our massages. I got a massage and pedicure and it was great. Anytime you go to a place like this you should be expected to pay a bit more than usual but we were on vacation so we indulged. We got back to the resort and picked up our packets and then relaxed. Overall I enjoyed Cabo but the race was a bit unorganized. Some of the communication in the race packet was wrong which was confusing. We went to drop off Michaels bike at transition one. This race has a split transition and at T1 there was no parking so it was really congested and difficult to get to. We had a friend take Michaels bike in his truck and we took Uber. Going back we took Uber but it was going to be a challenge race day to figure out how to get around. <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfQh4ejA3D6cHVuUoNahrp9agj8m2v-M1hOdtUz9zccW59DGsrF3P-RFhakr7BSGndZQgq_mwdeeYTHXvInaEnGECbFlq5CZ8c5KM_kFTxlfmIy8IO-gTzyzP-YQ5unxJOtvPJJ1klkgoprMlyNEJEI_aN1G0Lt8ozRVV97EgQC1iHxO2VsewiwMPVGXA/s3088/caboswim.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3088" data-original-width="2316" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfQh4ejA3D6cHVuUoNahrp9agj8m2v-M1hOdtUz9zccW59DGsrF3P-RFhakr7BSGndZQgq_mwdeeYTHXvInaEnGECbFlq5CZ8c5KM_kFTxlfmIy8IO-gTzyzP-YQ5unxJOtvPJJ1klkgoprMlyNEJEI_aN1G0Lt8ozRVV97EgQC1iHxO2VsewiwMPVGXA/w150-h200/caboswim.jpg" width="150" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">After Swim </td></tr></tbody></table><br />The swim was great and the water was so warm with just a little chop. I love swimming in the ocean I felt really good in the swim. We lined up based on our predicted finishing time in the swim. They only let one person go at a time so it took a very long time to get to the front. I am always annoyed with people who line up in a group that is faster than they will be able to swim. I am always passing people who are very slow and should have been lined up behind me. My swim was not fast but it was OK and I felt great. I had a friend who was doing the relay with some of his friends and he had a driver there since he lived there. He offered to take me to T2 after the swim. That worked out great except for when his driver turned onto the closed bike course and couldn't figure out how to get off. We had to back up for about 500 yards watching out for bikes coming our way. It was a little unnerving but we managed to do so safely. We decided to go hand out at Starbucks while we waited for the bikers to get done. Michael came in off the bike in his expected time of 3 hours. It was a pretty challenging bike course so that was a great time. I anticipated my run would be about an 11 minute mile. <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiExZQfvQB-gt53gIRF6Rei_ucrn2Wxn-ZvjIgl0MInTO03_kHyBqbvWENXh5cKShLuWM9Da4B6eb5BTrG-WD3-wkMt5LTATqFeS5Tdf81lqiL4EFq8kbpvieKgTi-ZgDIT-8dR0t9099RAyL5BNKT6Luj334U0y4sxXkWUF8rYIAUOwAK-izqD3iPPRLc/s1109/caborun.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1109" data-original-width="1066" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiExZQfvQB-gt53gIRF6Rei_ucrn2Wxn-ZvjIgl0MInTO03_kHyBqbvWENXh5cKShLuWM9Da4B6eb5BTrG-WD3-wkMt5LTATqFeS5Tdf81lqiL4EFq8kbpvieKgTi-ZgDIT-8dR0t9099RAyL5BNKT6Luj334U0y4sxXkWUF8rYIAUOwAK-izqD3iPPRLc/w193-h200/caborun.jpg" width="193" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Run</td></tr></tbody></table><br />I didn't run much after my marathon a few weeks before so I could give my hip a rest. It was supposed to be a 2 loop run course however the night before the race they changed it to a 3 loop course. This was probably better because there were lots of people cheering us on. I stuck with my Cliff Blocks for nutrition along with Gatoraide, water and Pepsi. I finished with exactly an 11 min mile average for my pace. I honestly think I would have ran the same pace if I did the bike too. I seem to run about the same after biking. This was a great destination race if you want a little bit of a vacation with your race. Our next destination race is Hawaii 70.3 and we won't be doing the relay but our time will probably be about the same! <br /><br /><p></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrWKlb3T2-_Z-fCsfQWSiOUsAY42nLEjPVVqmrES6bu_XhcNU7eU3eHyzSFaUR9lCrEh25NM45GubkwkN6aX9wCqionXmwxPEIotuUKUDo7zgpXdTOh7YqkCoDkzspz9Dfg7X2ebhgTw2r4Ud90PthC7Mf0_CUE1tgIAJ-0rpR_JnsIYEXosFQbkA9tug/s2796/IMG_5278.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBksdvG80xe7NENLu6kCwGjLSzrVvvZMEWu8Ebi1kxUMNlE5uL7SuapLDn_9keP4Rmt4-oLL6A9fz29cesDd_1Ul6O2EbrKB5uuYOsv56SZ4IIP47SWtbNGTnVdixQEB-PpQ8_BF4MFGZGjGUZEFB0IERKSqaQgW70LmV0vfrGS_ncjhUFbDk4zBWhyphenhyphenkA/s1711/IMG_5279.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1711" data-original-width="1290" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBksdvG80xe7NENLu6kCwGjLSzrVvvZMEWu8Ebi1kxUMNlE5uL7SuapLDn_9keP4Rmt4-oLL6A9fz29cesDd_1Ul6O2EbrKB5uuYOsv56SZ4IIP47SWtbNGTnVdixQEB-PpQ8_BF4MFGZGjGUZEFB0IERKSqaQgW70LmV0vfrGS_ncjhUFbDk4zBWhyphenhyphenkA/s320/IMG_5279.jpg" width="241" /></a></div><p><br /></p>Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-42927657458950713532023-10-11T13:39:00.015-07:002023-10-11T13:45:43.111-07:00St. George Marathon Race Recap<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj31oxW1iTyia-G8vD-LYocaCmJVHWpbxhiMGOSL2i1ZB35TBxtPR92WvgyU2WGuYjulu7sqNOvKu10_am6xK_Us1tJdlULO6c_RejDYH-zWKwi3yTXLB6gvmy5iHos8iMO8E3SngOA46pLFQY_Its76HxDb8aa6k0qpykpc7GNVDLQSsTbf0TrKaKxlQM/s3088/stgeorge2.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2316" data-original-width="3088" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj31oxW1iTyia-G8vD-LYocaCmJVHWpbxhiMGOSL2i1ZB35TBxtPR92WvgyU2WGuYjulu7sqNOvKu10_am6xK_Us1tJdlULO6c_RejDYH-zWKwi3yTXLB6gvmy5iHos8iMO8E3SngOA46pLFQY_Its76HxDb8aa6k0qpykpc7GNVDLQSsTbf0TrKaKxlQM/w320-h240/stgeorge2.jpg" width="320" /></a></div>I haven't been doing many races in the past year but I recently did the St. George Marathon. I have not ran a lot of marathons in my racing career in fact I think I've done more Ironman triathlons (15) than marathons over the years. I have been very busy but thought I'd like to challenge myself and run a marathon. St. George was a good choice because I've heard it's a great course and really well organized and it's close to Vegas.<div><p></p><p></p><div>A lot of the course is downhill which was good for me because I am usually a good downhill runner. I ran the Revel Mt. Charleston race several years ago and had one of my best races and qualified for Boston. My finishing time there was 3hrs 39 min. I wanted to run some long downhills training for this race but I didn't have the opportunity to do that more than once when I ran 16 miles down from Red Rock (mostly downhill). My second to last long week of training went great and I felt good. I knew I wouldn't be fast but felt confident I'd be able to finish. After my big week my hip started hurting pretty bad after a 6 mile run. It kept me up that night and I could hardly walk the next day. It was very sudden and had me very worried about even making it to the starting line. Monday I went to see Mike Russell at Elevation Physical Therapy and he did some dry needling which seemed to help. He did it again the week of the race on Monday. I was hopeful but still not sure if I was going to do the full because they did have a half marathon I could drop down to. As the week went on I felt good and decided to give the full marathon a try. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCRANw86ef4Kmd6HRKGRUv8wOi4YmlAL3sCml7mHFzsQ8xly8WJHjYDE_0hfyksdeDVgn7hm9-BN5Hf7622Vlkm9hM6463C5PYr-7nFCu8ROwPJ2PYOKuB2IurUtTohzklPaj6rZx5p1KAvU_FDKbG2VWefVSDOSQ-MpgIeLAw-67qF8aGgU2feQ9mfxQ/s3088/st.george.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCRANw86ef4Kmd6HRKGRUv8wOi4YmlAL3sCml7mHFzsQ8xly8WJHjYDE_0hfyksdeDVgn7hm9-BN5Hf7622Vlkm9hM6463C5PYr-7nFCu8ROwPJ2PYOKuB2IurUtTohzklPaj6rZx5p1KAvU_FDKbG2VWefVSDOSQ-MpgIeLAw-67qF8aGgU2feQ9mfxQ/w150-h200/st.george.jpg" width="150" /></a></div></div><p></p><p></p>The weather was expected to be perfect, maybe even a little warm for some people but I love warmer races. The race started at 5,000 feet elevation so it was a bit chilly at the start but it warmed up quick. The challenging part of this race was the few long uphills you had to run after running downhill for a while. After the uphills the race finishes mostly downhill. This is quite challenging for the legs and the hill at mile 8 was very long and steep. I opted to walk the hill because I wasn't much slower power walking versus running up the hill. My quads really felt this at the halfway point and when we started the downhill again. My time through the half was 2:15 but I knew I was slowing down. My goal was under 5 hours so I knew I was on target for that. I tried running to each aid station and walking through the aid stations. They had icy hot and volunteers were rubbing it on peoples legs. This felt amazing on my quads so I took advantage of this. They did this when I ran Comrades and it really helped me get to the finish before the cutoff. My pace slowed quite a bit after the 15 mile marker and I was averaging a 12:30-13 minute mile pace but I was still running with a little walking added in. I was drinking water and gatorade at the aid stations and using Cliff Blocks for some additional fuel. I was alternating between taking the blocks with extra sodium and the ones with some added caffeine. When I use Cliff Blocks I usually take one or two at a time. I finished slightly under my expected time of 5 hours. My official finishing time was 4:47 and I was happy with that time. I knew my quads were gonna be sore for the next few days from all the downhill running. After doing a big event such as a Marathon or Ironman I think its important to get a massage as soon after the race as you can. I had one scheduled the next day and I was so thankful I had the forethought to make the appointment because my body needed it. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk15pk6takIWpOxYekcIsDOkj-dYktgK9XWrDvJGDSwtTCYx6Ubeffm9a01XokvP7Y3s1wGp7SerPSxxVmFFMa2CI_qZwJbkn9HC9blHasNCW4B905YzqL7Qw5nhKV8TOjs-Ous70mUI4HARwX_WZ9X-yd6hxVCVkn7RYsZ8xm6SD82jSGTlx0GMnxgpY/s4032/ortho.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk15pk6takIWpOxYekcIsDOkj-dYktgK9XWrDvJGDSwtTCYx6Ubeffm9a01XokvP7Y3s1wGp7SerPSxxVmFFMa2CI_qZwJbkn9HC9blHasNCW4B905YzqL7Qw5nhKV8TOjs-Ous70mUI4HARwX_WZ9X-yd6hxVCVkn7RYsZ8xm6SD82jSGTlx0GMnxgpY/w150-h200/ortho.jpg" width="150" /></a></div><br />I had her use my Orthosport Massage Oil from Young Living during my massage. This oil feels amazing on sore muscles. I use this oil in my practice on my clients for an upgraded price. You can purchase it on Amazon or through a Young Living distributor. </div><div><br /></div><div> It's now Wednesday and I think I am fully recovered from the race. If you are thinking about a marathon to run then I would highly recommend the St. George Marathon. It is a great race and racing in St. George is beautiful and they always have lots of people cheering and plenty of volunteers helping out. </div><div><br /></div><div><br /></div><div><br /></div><div>Here is a link to my IG account<br /><a href="https://www.instagram.com/reel/CyHCcJ7x-O3/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==">Instagram Reel St. George</a></div><div><a href="https://www.instagram.com/reel/CyHCcJ7x-O3/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA=="></a><a href="https://www.instagram.com/coachcyndee/">Coach Cyndee IG</a><br /><br /><p></p><p><br /></p></div>Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-54696716765144263252023-08-13T13:58:00.002-07:002023-08-13T13:58:20.995-07:00Read Those Labels Carefully, You Might Be Missing Something <p>When I speak to clients about their diet I always ask what percentages of protein, fat and carbohydrates they're eating. Most don't have a clue they just tell me they eat good. I will ask them to start tracking their food intake and while most do not want to do this, the ones that do find it very eye opening. People often think they are eating healthy but when you break it down to them it becomes clear that they are not eating good enough to achieve their goals. Sure maybe they are eating better than the average person but a lot of times that won't get you to where you want to be. </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEZ80R-DrNZ8QouyNg2LvSbnUWeZYUuMnbtY2oCT6afLHV89cCueVHQLf-jY-orxchQNq_etiXic0d_-8hvF-OjKJd6IA6nL_pwYBsEXUlVo-Hmallk1BDBPqLI5zXp83MwtWJAKvNSrVMBbECSEEuKOCBCNp90z0T4hvv4MdLnMeNylV9mmbg3ZucV88/s1265/IMG_3440.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="982" data-original-width="1265" height="155" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEZ80R-DrNZ8QouyNg2LvSbnUWeZYUuMnbtY2oCT6afLHV89cCueVHQLf-jY-orxchQNq_etiXic0d_-8hvF-OjKJd6IA6nL_pwYBsEXUlVo-Hmallk1BDBPqLI5zXp83MwtWJAKvNSrVMBbECSEEuKOCBCNp90z0T4hvv4MdLnMeNylV9mmbg3ZucV88/w200-h155/IMG_3440.jpg" width="200" /></a></div>I do all the shopping in our house and although I'm vegan I do have to buy meat for my boyfriend and my dogs. My boyfriend likes turkey burgers and my dogs get raw ground beef and raw ground turkey. I always look for lean choices for both of those. The label on the ground turkey and turkey burgers I was buying said 93% lean and 7% fat. Which at a glance you would think that is very lean ground turkey or beef. If you look at that in more detail each 4oz serving has 8 grams of fat which is 72 calories and each 4oz serving is 170 calories so technically this particular product is almost 50% FAT!!!! So how can they say 93% lean??? That 93/7 ratio is by weight, so that is how companies get away with fooling you. Now I only buy ground turkey breast for my boyfriend and dogs because this is labeled 99% lean and 1% fat. <p></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtsSeAEyFiEwXAaMYcpxgLoUAZxBcPyLSgs1OSWIhRllX1BtKnR_MIgkkfomRHtdLM-bIgWqyicRhbMqxS2OkLtUrV906I5_b5eNa484yjLxSXafG26y49Uf9DhRABu0BP42sQLDK2tkT5bylEaa3V7rMbt2_CiOFTo28bGFSyVwO1gQoc-ow3Yu-YZkA/s711/IMG_3441.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="711" data-original-width="683" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtsSeAEyFiEwXAaMYcpxgLoUAZxBcPyLSgs1OSWIhRllX1BtKnR_MIgkkfomRHtdLM-bIgWqyicRhbMqxS2OkLtUrV906I5_b5eNa484yjLxSXafG26y49Uf9DhRABu0BP42sQLDK2tkT5bylEaa3V7rMbt2_CiOFTo28bGFSyVwO1gQoc-ow3Yu-YZkA/w192-h200/IMG_3441.jpg" width="192" /></a></div>Many times the first observation I find when analyzing a clients diet is that they are eating way too much fat. Even if it is good fat, if half of your diet is coming from fat that is not a good thing. You should have a much more balanced ratio of fat/carbs/protein. I typically do not recommend consuming more than 20-30 of your diet from fat. This is really hard to do especially if you like things like avocados, nuts, meat, and fish like salmon. Although all those things may seem healthy they do contain a lot of fat. I would not eat all those types of food in one day, I would spread them out throughout the week. For instance if you like avocados then add them to your diet once or twice a week. If you like salmon then have it once a week. The best way to see how balanced your diet is would be to use a food tracking app like myfitnesspal. Use this for about a week to get an idea of what your percentages are at and how you can make adjustments to improve them. <p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh7KE48979Y_AGMe7O9hG_XVN6Iz3t3q13-KYNhPDTt-Dgm5lWghzVjSZKEh4Y-rc64DmHnoOa6958BvTxaMLgmwDu49wIpSZpMGL7NJvd-kg-ZDcBUnjojz3JN9o2eMD4ivKrCaYDakrWDob_H6C6mWw5O6rHObG-9SuyruCmdMIuk9Ww7xW1tzVWnmA/s1290/IMG_3442.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1116" data-original-width="1290" height="173" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh7KE48979Y_AGMe7O9hG_XVN6Iz3t3q13-KYNhPDTt-Dgm5lWghzVjSZKEh4Y-rc64DmHnoOa6958BvTxaMLgmwDu49wIpSZpMGL7NJvd-kg-ZDcBUnjojz3JN9o2eMD4ivKrCaYDakrWDob_H6C6mWw5O6rHObG-9SuyruCmdMIuk9Ww7xW1tzVWnmA/w200-h173/IMG_3442.jpg" width="200" /></a></div>Some products like non-stick sprays for cooking are labeled fat free when they are literally 100% fat! They can get away with this type of labeling because of the serving size. They say if you spray it for 1/3 of a second (which is basically impossible for anyone to do) it has less than 1 gram of fat per serving. Well if you use cooking sprays like most people you spray the pan for approximately 1-2 seconds. This may not seem like a lot but all this type of deceptive advertising adds up. It is so important to read labels and serving sizes on the labels. <div><br /></div><div>Becoming more aware of what one serving actually looks like is important. Most people eat 2-3 servings and think they are only eating one serving. When we go out to eat I always ask my boyfriend if he wants to split something and if he doesn't I will almost always take home 1/2 of my meal for later. Eating 300 calories 5-6 times a day is far better than eating 900-1,000 calories twice a day. </div><div><br /></div><div>My motto has always been don't wait till you're hungry to eat and don't eat until you're full. <br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><p><br /></p><p><br /> </p></div>Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-37225103756768137442023-06-13T12:21:00.000-07:002023-06-13T12:21:11.208-07:00Keep Your Exercise and Weight On Track With These Tips<div style="text-align: justify;">Most people have a fitness watch of some sort that will track their activity and workouts. Many jobs today require a lot of sitting at not much activity. Having an activity tracker will give you daily goals to get moving. Maybe it will inspire you to take a walk on your lunch break because even a short walk is something. If you have a goal (number of steps) each day then you can make small modifications to your daily habits to achieve these goals. This adds up and if you make positive changes like this overtime you will see a difference. </div><div><div style="text-align: justify;">If you start tracking your steps and immediately set a goal of 10,000 steps you may find it is hard to achieve. That is usually equal to about 5-6 miles a day. If you have a desk job and are currently not very active then possibly start with 5,000. If you don't have a fitness watch but have a smart phone then you can still track your activity with your phone. You just need to make sure you carry it with you at all times. You can use apps like Strava to keep track of your activity. Strava will also give you a weekly recap of your activity. I walk my dogs regularly and most times carry my phone to track it on Strava. </div><div class="separator" style="clear: both; text-align: center;"><br /></div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR0Q7ytyOJWyV3CF-G2hCLykEmgdUbbjNXUFj6XmV3Ls3p22TsNTnS51xFf8_1xLv6gjStv0QfAfjJojYyXa5vk27VI2ikYn1JffTPswELDtu2O_vu--1nDe6m6RjWxLW2_3vBy6gc9OGEDCRBUnniUZ0GmON2X4TSEqFv__Liw__KJyvloaf_FE9Z/s1742/IMG_1676.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1742" data-original-width="1290" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR0Q7ytyOJWyV3CF-G2hCLykEmgdUbbjNXUFj6XmV3Ls3p22TsNTnS51xFf8_1xLv6gjStv0QfAfjJojYyXa5vk27VI2ikYn1JffTPswELDtu2O_vu--1nDe6m6RjWxLW2_3vBy6gc9OGEDCRBUnniUZ0GmON2X4TSEqFv__Liw__KJyvloaf_FE9Z/s320/IMG_1676.jpg" width="237" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">My Dog Walking Recap</td></tr></tbody></table><div style="text-align: justify;">Tracking your activities gives you a sense of accomplishment and accountability. A lot of people like to post their workouts on social media which I think is great because it helps with accountability and helps you get support for your accomplishments. In todays world it can sometimes be hard to stay active so being mindful of your activity helps you stay on track. </div></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span style="font-size: large;"><u>FOOD </u></span></div><div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">It should be the same with your food and you should use one of the many apps to track your food intake. This will help hold you accountable and will help you realize just how much you are or aren't eating. It is so easy to overeat and keeping a log of your food will help bring awareness to you and your food habits. Making small changes will add up to a lot overtime. When you start tracking your food you become more aware of just how much mindless snacking can add up in terms of calories. Set a daily goal for total calories, protein, carbohydrates, fat, fiber and sugar. </div></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span style="font-size: large;"><u>WEIGHT</u></span></div><div><span style="font-size: large;"><u><br /></u></span></div><div style="text-align: justify;">If you don't already have a digital scale to weigh yourself regularly then I would suggest you purchase one. I use the Withings Body Cardio smart scale and it can be purchased on Amazon. It has an app that will track your weight and all your body composition measurements. I try and weigh myself in the morning first thing several times a week. If you notice a trend of an increase of a few pounds you may need to adjust a few things in your diet or exercise routine. People run into trouble when they don't regularly weigh themselves the suddenly they find themselves up 10 or more pounds. I have a range that is ideal for me to be at and if I start to venture above the range by 1 or 2 pounds I know I need to cut back on my food intake a little bit. On the other hand when I'm exercising a lot and training for an event I sometimes venture below my range and then I know I'm not eating enough for my level of activity. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span style="font-size: large;"><u>Stay Out Of The Stores </u></span></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">I know to some people this may seem weird but I rarely go into grocery stores. I do all my shopping through the Smiths, Amazon Fresh and Instacart apps. I place my order and then have it delivered to my house or go pick it up. This applies to groceries and even places like Costco. I have specific things I regularly order and I really think I save money by ordering through Instacart because I don't pick up things I happen to see if I would be in the store. So even though I pay a delivery fee for my Costco order when ordering through Instacart, I save myself the time and money (on things I might have gotten that I didn't really need). This will definitely help you if you tend to shop when you're hungry and end up buying things you wouldn't normally buy that aren't that healthy. </div><div><span style="font-size: large;"><u><br /></u></span></div>Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-31200608200412529132023-01-23T15:39:00.002-08:002023-01-23T15:39:34.280-08:00My Top Training Product Picks<p>Let's face it when you're dedicated to your training you want to have things that you really like! From gadgets to clothing and shoes we all have our favorite things. Here are some products I really like to use when I train and some things I use in between training. </p><p><u><a href="https://www.wahoofitness.com/devices/indoor-cycling/smart-bikes/kickr-bike-buy">Wahoo Kicker Bike and Element Computer</a></u></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ7kvgHALnW6H4NCdDw9lHxazvYxz4ZcXMu_2P_m_42BMGNfVfSelpVXVj_b-0bWUsPVHiNswHBYVUgetf_k7Z1ylH6yNnvlw16VBDHRfmqWL9SDVAmWia4AbUyOp2p_ZLh7ZVuqCKZqAxxc4d_4Zj5wQgZVN-Vcc636VRNzDkorEcrcWq55gJ2_ff/s1253/IMG_7719.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="717" data-original-width="1253" height="183" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ7kvgHALnW6H4NCdDw9lHxazvYxz4ZcXMu_2P_m_42BMGNfVfSelpVXVj_b-0bWUsPVHiNswHBYVUgetf_k7Z1ylH6yNnvlw16VBDHRfmqWL9SDVAmWia4AbUyOp2p_ZLh7ZVuqCKZqAxxc4d_4Zj5wQgZVN-Vcc636VRNzDkorEcrcWq55gJ2_ff/s320/IMG_7719.jpg" width="320" /></a></div>I do a lot of my riding inside so I decided to invest in a good bike that I could adjust to fit me like my tri bike does. I have had the settings professionally measured by the person who fit my tri bike and I have the same saddle and peddles on the kicker bike and on my tri bike. I also put tri bars on the kicker bike so I can ride indoors on this bike and have a set up very close to my tri bike. I get all my metrics on the bike and by using the element computer I can download just about any route outdoors that I want to ride. You could also choose to use any of the apps like Zwift. <p></p><p><u><a href="https://goodr.com/?gclid=Cj0KCQiA_bieBhDSARIsADU4zLeMr0kncCExF4cfzR2BKjrWY-c3k2rDHWSKuHnE1SmDqiDa3iyuJScaAlVDEALw_wcB">Goodr Sunglasses</a></u></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja6WAgnop1oVu6r49rmWnoM7cSMoarEEqbw9eTcZ5r-UUvi5mkvDLjkrDaAWTui9DijOl9qgh1TGPIxBMbIeqRruhD2KsZAHmutpm7RNDswRTzXoIRefiP8MV6aAV1PgrPLlNxCSGFb5SmvermqRRESVyt-gSxhaU4lC7LFdwlx8sw_AXMYdZI70mt/s1533/IMG_7709.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1533" data-original-width="1285" height="147" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja6WAgnop1oVu6r49rmWnoM7cSMoarEEqbw9eTcZ5r-UUvi5mkvDLjkrDaAWTui9DijOl9qgh1TGPIxBMbIeqRruhD2KsZAHmutpm7RNDswRTzXoIRefiP8MV6aAV1PgrPLlNxCSGFb5SmvermqRRESVyt-gSxhaU4lC7LFdwlx8sw_AXMYdZI70mt/w123-h147/IMG_7709.jpg" width="123" /></a></div>I purchases a pair of these glasses because I saw they had a version that had dog symbols on the side and I love anything that has dogs on it! I actually really like them for running and love the way they fit and as a bonus they are not very expensive. <p></p><p><u><a href="https://www.formswim.com/products/smart-swim-goggles?gclid=Cj0KCQiA_bieBhDSARIsADU4zLeyCEFaAeobZAmad2Hr9yUX0ZEzMGrMiP53u1nXPQRG4P7FJ5MNnnIaAo3aEALw_wcB">Form Smart Swim Goggles</a></u></p><p>I have to admit I don't officially own an pair of these but my boyfriend (who doesn't swim much) bought a pair and I've been using his. I absolutely love this technology and highly recommend them. You can see your 25 time at the end of each lap you can also see your 100 time, total time and total distance. I have not used the mode that provides you with specific workouts however they do have this option available. These make swimming a little more interesting and less boring and so far the distance recorded is very accurate and unlike Garmin it actually can keep track of distance when you are kicking and not stroking!! </p><p><u>Natures Bakery Fig Bars</u></p><div class="separator" style="clear: both; text-align: center;"><u><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSNqq1LDnA2hPhVMgjCj5WVbScSATcjKhMYMTz7u38GgoYjXw8A6B0eRsBKfwgz96ofR_iC12d-hEX3p_ka30BR2a2EVnH_TUQD_9RIurHltcohVYzYNTf4Me1VixZC3sJnY6fExrhn0FWLd9zsh5928NzaiLENLSJ6zcH-XORnYcChxe82Llb1awL/s4032/naturesbakey.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSNqq1LDnA2hPhVMgjCj5WVbScSATcjKhMYMTz7u38GgoYjXw8A6B0eRsBKfwgz96ofR_iC12d-hEX3p_ka30BR2a2EVnH_TUQD_9RIurHltcohVYzYNTf4Me1VixZC3sJnY6fExrhn0FWLd9zsh5928NzaiLENLSJ6zcH-XORnYcChxe82Llb1awL/w200-h150/naturesbakey.jpg" width="200" /></a></u></div><p></p><p>These were being handed out at the Ironman races so I bought some and I really like them during training. They are tasty and vegan which is important to me. They are also great for a quick snack when I am working and need something between clients. </p><p><u><br /></u></p><p><u><br /></u></p><p><u><a href="https://bisaddle.com/?gclid=Cj0KCQiA_bieBhDSARIsADU4zLejIeNO2NchhI3UAlREEu-kBJCvKg5AfYCSRO4xn2qwnq5xOJreZJQaAuQZEALw_wcB">BiSaddle</a></u></p><p></p><div class="separator" style="clear: both; text-align: center;"><span style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><a href="https://bisaddle.com/?gclid=Cj0KCQiA_bieBhDSARIsADU4zLejIeNO2NchhI3UAlREEu-kBJCvKg5AfYCSRO4xn2qwnq5xOJreZJQaAuQZEALw_wcB"><img border="0" data-original-height="4032" data-original-width="3024" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd-faSaexF2SJuefOl4Fmr3g0S8WDLvvWTcD-_U8_4AVOUePhrz3NBTQd_qxbib_nh2EThu20lkMPogPE00YuqzqFvU9wKlKgSz7graHWFG1P6rLjCA7xxL0ZXi2EC8-y0SLoqzH790Qqzt6ZOVzMjYR0IbSfaXm9i4SuibRndHhXk3G3CwthVyeor/w150-h200/bisaddlenew.jpg" width="150" /></a></span></div>I found this saddle several years ago when I needed a new saddle and had tried many different saddles. I have this on my tri bike and on the Wahoo Kicker Bike and I have trained for several Ironman races using this saddle. It is adjustable and I tried a few different adjustments before I found the perfect fit for me. I would highly recommend this saddle. <p></p><p><u><a href="https://shop.lululemon.com/">Lululemon Gear</a></u></p><p>I have to admit I might have an addiction to this one. Being a personal trainer and massage therapist I live in workout clothes and lulu is simply the best. They also came out with shoes and I love those too although I don't wear them to run in they are very comfortable for gym workouts. </p><p><u><a href="https://www.noxgear.com/">Noxgear Running Vests </a></u></p><p>I have these for myself and my dogs and they are great when we run in the dark. They will change colors or will flash and will make both you and your dog very visible.</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy9zsB8aiPOASlq0CULAnmlPtw1WZEBrYC7_B_KpWtA500hSnQlqdOqd5J_4ZCSbcIF0kNRJvwzLE-b924mvxovctGmHBgeeRaCMw1hPJD6tOEDBgQWqMHU08ZIhQDrUzzAw1oR8tI6qamQwPQnqBeq8ci_tncNqmQ66I1hA_IBemj1-Cg6cmshIjt/s2398/noxgear.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2398" data-original-width="1798" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy9zsB8aiPOASlq0CULAnmlPtw1WZEBrYC7_B_KpWtA500hSnQlqdOqd5J_4ZCSbcIF0kNRJvwzLE-b924mvxovctGmHBgeeRaCMw1hPJD6tOEDBgQWqMHU08ZIhQDrUzzAw1oR8tI6qamQwPQnqBeq8ci_tncNqmQ66I1hA_IBemj1-Cg6cmshIjt/w150-h200/noxgear.jpg" width="150" /></a></div>Here is a video link of some of my favorite things <a href="https://www.instagram.com/p/Cm2rhW_P0ZE/">My Favorite Things</a><p></p><p>I still have a few more so I will continue in another post!</p><p>Coach Cyndee</p><p></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja6WAgnop1oVu6r49rmWnoM7cSMoarEEqbw9eTcZ5r-UUvi5mkvDLjkrDaAWTui9DijOl9qgh1TGPIxBMbIeqRruhD2KsZAHmutpm7RNDswRTzXoIRefiP8MV6aAV1PgrPLlNxCSGFb5SmvermqRRESVyt-gSxhaU4lC7LFdwlx8sw_AXMYdZI70mt/s1533/IMG_7709.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a></div><br />Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-85364561915302099142022-12-17T17:35:00.002-08:002022-12-17T17:35:11.162-08:00Staying Healthy Over The Holiday Season<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij03eJ0Ji3F9mWMmV6D0o_HExvsCn4QRKVCb06PkVr9EJlEuDHoCYdH1SWS0ehCD-fef18Dghyhgu2f8CGFUGGiJkgUQBPI2k743fNVHfVqsvZKjOIBppDgq046Fk1lVZ5ki-pMnNwAeFnL6vSmJ8Ja7l8MnAZmucLXLAA0Fdug836Cm7-PhRExlxy/s2880/top-ten-foods-for-health-2x.webp" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1112" data-original-width="2880" height="124" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij03eJ0Ji3F9mWMmV6D0o_HExvsCn4QRKVCb06PkVr9EJlEuDHoCYdH1SWS0ehCD-fef18Dghyhgu2f8CGFUGGiJkgUQBPI2k743fNVHfVqsvZKjOIBppDgq046Fk1lVZ5ki-pMnNwAeFnL6vSmJ8Ja7l8MnAZmucLXLAA0Fdug836Cm7-PhRExlxy/s320/top-ten-foods-for-health-2x.webp" width="320" /></a></div> It's that time of year when people are very busy with work, family, shopping, entertaining, attending parties and probably getting less sleep. It's also that time of year when people get sick more frequently because it's cold outside and people are indoors more this time of year. Here are some things you can do to stay healthy during the holiday season. <p></p><p></p><ul style="text-align: left;"><li>Eat healthy foods that are high in antioxidants like fruits and vegetables. Use these foods to get much needed antioxidants to boost your immune system. </li><li>Limit your intake of alcoholic beverages. Drinking alcoholic beverages can decrease your immune system and make you more susceptible to getting sick. If you do have a few drinks it might be a good idea to take an extra b-complex vitamin and drink a little more water than you normally would. You could also try a product called Emergen-C that contains minerals and vitamin C. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyAXwPEDnqb74BRtAirS6XckxCyjeXo_FJi0VrhoAopc_1wgfrTUD1gf2y_YyOJM3EdXJhkAYfCDHuKfi9-YJtj2dF_yhqiBzJ2bs4_bHl9SBQUhlw3N4eHSorEO706rP--dK9oubaie9HXi1TavO89RH78Arg5Pw_INgFjk7PgIyuaJoCgvgNhr25/s225/wellnessformula.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="225" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyAXwPEDnqb74BRtAirS6XckxCyjeXo_FJi0VrhoAopc_1wgfrTUD1gf2y_YyOJM3EdXJhkAYfCDHuKfi9-YJtj2dF_yhqiBzJ2bs4_bHl9SBQUhlw3N4eHSorEO706rP--dK9oubaie9HXi1TavO89RH78Arg5Pw_INgFjk7PgIyuaJoCgvgNhr25/w200-h200/wellnessformula.jpeg" width="200" /></a></div><br /></li><li>Take immune boosting supplements. I like to take Source Naturals Wellness Formula this time of year when everyone is getting sick. Another good product that will help protect you this time of year is by doTERRA and it's called OnGuard. The OnGuard line has a supplement, pellets, essential oil, and throat drops. I love the OnGuard products and use them regularly year around to product me from seasonal and environmental threats. </li><li><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDvLAb19qJ9KtigSxH7vMPHGp4rRc0DISJVYML5aYs3oJiFQzOlcFx49PYpX7k_H-hNzfhgjGLT04nUrZX9GsDBHC9HHsj7Wiqa1YpjANFD6hO9JxklVluOfXqe_6Chl3IXr0l6AxbnDw3DXSeqJSdHPgCw30Hh_lWk38Hxvd8gYfuWYQ3ffKukPWE/s240/pharmagaba.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="240" data-original-width="240" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDvLAb19qJ9KtigSxH7vMPHGp4rRc0DISJVYML5aYs3oJiFQzOlcFx49PYpX7k_H-hNzfhgjGLT04nUrZX9GsDBHC9HHsj7Wiqa1YpjANFD6hO9JxklVluOfXqe_6Chl3IXr0l6AxbnDw3DXSeqJSdHPgCw30Hh_lWk38Hxvd8gYfuWYQ3ffKukPWE/s1600/pharmagaba.jpeg" width="240" /></a></div>Make sure you are getting enough sleep. If you are having trouble falling or staying asleep then try taking natural supplements to help. If you have too much on your mind then GABA is a good supplement to take and I like Natural Factors Pharma Gaba. Tranquil Sleep by Natural Factors is another good product to take to help you sleep. </li><li>Maintain your schedule as much as possible. Try to go to bed and wake up at your normal time even if you are off of work. </li><li>Don't overeat and limit sugar in your diet. This time of year there are lot's of holiday treats and I'm not saying don't enjoy some of them but definitely be aware of how much your consuming. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwRgxs2ld3N137A7E6Dkok35GqyU21m1R4qKIr_Hn7qQrtLkNHtKy1H3jW3TzCBXPe6JWRIBMi8ieg7GzhwPztx8nXDFKJovlFwjmbEhrhQhiqhrtIlXAa8XXYnIgwGpMGNNWYdN5G_9BAbrMN245veDZkt39gW6m7SjgHsN81wff_jU8aLt-rO6UZ/s232/exercise.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="232" data-original-width="217" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwRgxs2ld3N137A7E6Dkok35GqyU21m1R4qKIr_Hn7qQrtLkNHtKy1H3jW3TzCBXPe6JWRIBMi8ieg7GzhwPztx8nXDFKJovlFwjmbEhrhQhiqhrtIlXAa8XXYnIgwGpMGNNWYdN5G_9BAbrMN245veDZkt39gW6m7SjgHsN81wff_jU8aLt-rO6UZ/w187-h200/exercise.jpeg" width="187" /></a></div><br /></li><li>If you normally exercise then make sure you continue your program as much as possible. If you don't normally exercise but you're eating more than normal then take a few morning or evening walks. <br /></li></ul><div>Stay Healthy and Happy Holidays!</div><div>Coach Cyndee </div><p></p>Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-2010970861599498252022-11-16T20:21:00.005-08:002022-11-20T13:54:10.722-08:00Healthy Habits For Everyone<p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOMB8XDnfiWQ3vA0ZriO15fuOhRadQvkHcSFcHIhYhwHs-9Q1B1dRCQezZEM-Wv8bc8X2BO9biX2CGs4_SzqY59tYgmguW7Seo8NG6C97KokhMFHZaScoKmSwdDMb4JACEroPSkvZ-BRzMPC2UUtjTypDsT56zpxLJ9x7YeT6k9ixo4LLhw0iIqEL8/s362/healthyfood.jpeg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="139" data-original-width="362" height="123" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOMB8XDnfiWQ3vA0ZriO15fuOhRadQvkHcSFcHIhYhwHs-9Q1B1dRCQezZEM-Wv8bc8X2BO9biX2CGs4_SzqY59tYgmguW7Seo8NG6C97KokhMFHZaScoKmSwdDMb4JACEroPSkvZ-BRzMPC2UUtjTypDsT56zpxLJ9x7YeT6k9ixo4LLhw0iIqEL8/s320/healthyfood.jpeg" width="320" /></a></div>If you have wanted to improve your health but have been struggling where to begin then you should read this! You don't have to start by making huge changes that will be hard to adjust to. You can start simple and gradually increase each new habit overtime. Here are some easy things you can start doing to improve your health.<p></p><p><b><br /></b></p><p><b>Move More</b></p><p>This doesn't mean you have to do an hour of vigorous exercise each day. If you currently are not doing anything then simply add a 10 minutes of movement into your daily routine. You can start with a 10 minute walk, 10 minutes of resistance training, 10 minutes of elliptical even 10 minutes of dancing. Some other things you can do to move more is to park further away when you go to stores or use stairs if your appointment is only a few floors up. </p><p><b>Drink More Water</b></p><p>So many people don't drink enough water. If you fall into this category then make a conscious effort to drink more water. If you are drinking soda try to drink carbonated water instead. It is recommended to drink about 8 - 8 ounce glasses of water a day or 2 liters. If you are exercising then you should drink more than that. If it's hot outside and you are sweating more you should drink more than the recommend amount. </p><p><b>Eat More Vegetables </b></p><p>Vegetables have so many benefits and one is that most contain a lot of fiber. Many people do not get enough fiber and fiber has so many benefits. Fiber will make you feel full and will keep you satisfied longer. Fiber will also help control your blood sugar and will help maintain good colon health. Another benefit of eating vegetables is that they contain antioxidants. Antioxidants have a lot of benefits such as immune boosting, aiding in recovery from exercise, and improving cellular health. </p><p><b>Weigh Yourself Weekly</b></p><p>Weighing yourself weekly will help you stay on track hold you accountable. If you don't ever weigh yourself you could be in denial about gaining weight. If you weigh yourself and notice you've gained a few pounds then you know the next week you know you need to be better and either exercise a little more or eat a little less so you can lose those few pounds you've gained. </p><p><b>Don't Eat After Dinner</b></p><p>If you find yourself snacking after dinner and sabotaging a great day of eating then try eating dinner a little later. Try keeping the foods you snack on out of the house. If you tend to snack in the evening this could easily add 500-1000 calories to your day! </p><p>Making small changes add up over time! It takes about a week to develop a new habit, don't give up and stick with it!</p><p>Good Luck and Healthy Eating!</p><p>Coach Cyndee </p><p><br /></p>Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-32863383818006090102022-08-25T18:19:00.003-07:002022-08-25T18:19:29.729-07:00Healthy Eating and Healthy Living<p style="text-align: justify;"><span style="font-family: arial;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPrYH88oUIfAcKfuzUCfBl3LPjbNu7Uybsgx50ZBNVbgiJxM0VHAtvKqzjenrw3L7toQY7ilpb34AsKqFsFLZ2oz3eNJeXTg1zsjOcXA8O9noxIcpzmAVn7WGx3DVwZ2AkA3lXQLwGEnWn6yiJwCcQX717rd9iTeyLoI05n6FSLLtRbweA_KviUkK0/s732/healthy-eating-ingredients-732x549-thumbnail.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="549" data-original-width="732" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPrYH88oUIfAcKfuzUCfBl3LPjbNu7Uybsgx50ZBNVbgiJxM0VHAtvKqzjenrw3L7toQY7ilpb34AsKqFsFLZ2oz3eNJeXTg1zsjOcXA8O9noxIcpzmAVn7WGx3DVwZ2AkA3lXQLwGEnWn6yiJwCcQX717rd9iTeyLoI05n6FSLLtRbweA_KviUkK0/s320/healthy-eating-ingredients-732x549-thumbnail.jpeg" width="320" /></a></span></div><span style="font-family: arial;">Do you think you're eating healthy and wondering why you can't lose any weight? When I talk to people about their diet they always say things like I eat really healthy. Then I question them a little more and the things holding them back from their weight loss goals become clear. It is important when you start making changes to your diet you make small changes. It is much easier to make and stick with small changes. Making drastic changes can make you feel like you are depriving yourself of things which can lead to binge eating. </span><p></p><p style="text-align: justify;"><span style="background-color: white;"><span style="font-family: arial;">Tracking your food is a great way to get a good idea of exactly how you are doing. I am not saying you have to track your food forever but doing it for a few weeks will open your eyes to things like overall calories, sugar, fiber, and carb, protein and fat ratios. Once you have an idea of how much you are eating you can make adjustments to make sure everything is more balanced. While eating small meals throughout the day is ideal it is not essential to weight loss. Eating total calories below total expenditure is the best way to lose weight. With that said you don't want to eat most of your diet from fat or one specific macro. Keep in mind that calories from alcohol will inhibit your body burning carbohydrates for energy. Alcohol consumption is not good for weight loss because alcohol calories will be burned first. <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUEkYISI8KqptUHuBnKL3liVRRx0kFK_dPh6z9yE2NP1pSKajVr-mNQinpdTGIBRPOYEyIMzP139I_iTUp0kFnkTg5al24NzmJzQqkMNB67jdjj1pfBp93xsnIowSzF_lvTrd6-R9ctLgGy1sVHBlXZa6qrFxGq1VzkWBq7VVVQYIjAsTayOii55jX/s300/mfp.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="168" data-original-width="300" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUEkYISI8KqptUHuBnKL3liVRRx0kFK_dPh6z9yE2NP1pSKajVr-mNQinpdTGIBRPOYEyIMzP139I_iTUp0kFnkTg5al24NzmJzQqkMNB67jdjj1pfBp93xsnIowSzF_lvTrd6-R9ctLgGy1sVHBlXZa6qrFxGq1VzkWBq7VVVQYIjAsTayOii55jX/s1600/mfp.png" width="300" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">myfitnesspal is one app you can use</td></tr></tbody></table></span></span></p><p style="text-align: justify;"><span style="background-color: white;"><span style="font-family: arial;">By tracking your calories you will be able to see how much sugar you are consuming. Most people eat way too much sugar. The American Heart Association recommends about 6 tablespoons per day for women which is 25 grams or 100 calories. They recommend no more than 9 tablespoons per day for men which is 36 grams or 150 calories. If you are trying to lose weight then eating less than that is even better. </span></span></p><p style="text-align: justify;"><span style="font-family: arial;">Most people don't get enough fiber in their diet. Ideally women should eat about 25 grams of fiber a day and men should eat about 35 grams. Eating a high fiber diet is important to help with weight management, help keep cholesterol low, and help with regular bowel movements. </span></p><p style="text-align: justify;"><span style="font-family: arial;">Tracking your calories will also help you see the ratio of your carb, protein and fat. Generally speaking people should eat the following ratios:</span></p><ul style="background-color: white; box-sizing: border-box; margin-bottom: 11.5px; margin-top: 0px;"><li style="box-sizing: border-box;"><span style="font-family: arial;">Carbohydrates: 45 to 65 percent</span></li><li style="box-sizing: border-box;"><span style="font-family: arial;">Protein: 10 to 35 percent</span></li><li style="box-sizing: border-box;"><span style="font-family: arial;">Fat: 20 to 35 percent</span></li></ul><p style="text-align: justify;"><span style="font-family: arial;">Keep in mind this ratio can change depending on your goals, exercise levels, and food preferences. If you are vegan it might be slightly more challenging to get 35% protein .....but it can be done. If you are exercising a lot like training for a marathon or ironman you will probably be around 60-65% carbohydrates. If you are trying to lose weight then you should be less carbohydrates and you should ensure they are coming from a good source. Too many carbs from processed foods and sugar is not ideal for a healthy lifestyle and weight loss. So let's talk about eating less processed foods. If you are trying to eat healthy and lose weight it is important to limit processed foods. If weight loss is important then you need to also pay attention to portion size. Most people eat portion sizes that are way too big. If you start to measure food and pay more attention to portion size you will be amazed how quickly you can begin to lose weight if you eat the right portion size and calories. Some people have a lot of success with preparing meals in advance and prepping them in individual containers. This way everything is measured out in advance. You can google ideas for meal prepping and find some great suggestions!</span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_dCTb_syg95FXethebL23G4JZhcGv-BF9oz0u4iiMn-LpRjt7PXGG9qzGxE4FphgJuuyysMg1yKrESFWokdv1cunK2NPHxt0hcC_tEsApndh_4glyTNGIZI6wzmNPT98OCccK2QqE6RgZ9bD1N1czV7Jer2BKTSbQsVqjkHMaPgf4elhvNFhesN2c/s929/meal-prep-22.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="929" data-original-width="700" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_dCTb_syg95FXethebL23G4JZhcGv-BF9oz0u4iiMn-LpRjt7PXGG9qzGxE4FphgJuuyysMg1yKrESFWokdv1cunK2NPHxt0hcC_tEsApndh_4glyTNGIZI6wzmNPT98OCccK2QqE6RgZ9bD1N1czV7Jer2BKTSbQsVqjkHMaPgf4elhvNFhesN2c/s320/meal-prep-22.jpeg" width="241" /></a></span></div><p></p><p style="text-align: justify;"><span style="font-family: arial;">Let's recap:</span></p><p style="text-align: justify;"></p><ul><li><span style="font-family: arial;">Track food - at least for two weeks to see where you are at and what you need to change</span></li><li><span style="font-family: arial;">Eat balance macros </span></li><li><span style="font-family: arial;">Limit processed foods</span></li><li><span style="font-family: arial;">Eat adequate fiber each day</span></li><li><span style="font-family: arial;">Limit sugar</span></li><li><span style="font-family: arial;">Limit or eliminate alcohol</span></li><li><span style="font-family: arial;">Eat calories based upon your daily activity. Eat more on very active days and less on days when you exercise less</span></li><li><span style="font-family: arial;">Prepare meals ahead of time and portion them out</span></li><li><span style="font-family: arial;">Make small changes over time</span></li><li><span style="font-family: arial;">Drink adequate water throughout the day </span></li></ul><div><span style="font-family: arial;">I tell clients to try and only keep healthy options at the house so you are not tempted to grab something unhealthy. If you live with someone who likes to eat junk food and it's in your house then tell them to put it someplace you don't have access to or hide it. </span></div><div><span style="font-family: arial;"><br /></span></div><div><span style="font-family: arial;">Good Luck,</span></div><div><span style="font-family: arial;">Coach Cyndee </span></div><p></p>Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-70362485019113565102022-07-29T09:42:00.001-07:002022-07-29T09:42:08.558-07:00Getting Back To Exercise After Illness and Racing <p style="text-align: justify;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaq3OMh6MtEputrtorZME1M1aQAg5sjFJRAE_vPMRhRQOfaBL8oo0t3d0197PcZdBKrs3sLpso2WIY6ilBAv5RBxUaWCnOH2iZOgqxETfB9_8etH5uQ1Z9TkKZbQM8FwUgTATKHsNRgKvzl0e8MrqCk4BWFuoJT_povNTD9q056DJCu5-LCERje3Xf/s1488/IMG_2668.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1488" data-original-width="1116" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaq3OMh6MtEputrtorZME1M1aQAg5sjFJRAE_vPMRhRQOfaBL8oo0t3d0197PcZdBKrs3sLpso2WIY6ilBAv5RBxUaWCnOH2iZOgqxETfB9_8etH5uQ1Z9TkKZbQM8FwUgTATKHsNRgKvzl0e8MrqCk4BWFuoJT_povNTD9q056DJCu5-LCERje3Xf/s320/IMG_2668.JPG" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">This was very my very slow longest<br />run a month after getting sick</td></tr></tbody></table>It's been about 6 weeks since I did Ironman Des Moines and it's been really tough getting back to training. I had a rough race and didn't plan to rush back into training because I didn't have anything scheduled after this race. If you read my last blog post about my race recap then you know I got a little sick a few weeks before the race. It wasn't COVID just a mild cold and I felt like I recovered pretty good. I hadn't been sick for many years leading up to this cold and I never even got COVID! Coming back from the race my boyfriend went to Peru the day after we got back. He was only gone a few days but apparently he had COVID. I had a very brief interaction with him for only a few seconds and apparently that was enough to give me COVID. He was only sick a few days with COVID but I was in bed for about 5 days and felt terrible. I didn't have much of a cough but boy the body-aches and headache was horrible. To make matters worse right when my COVID was gone I was scheduled for a small cosmetic procedure that had me pretty much in bed for another week. In total I was not doing anything for about 3 weeks except for walking my dogs. I started working a little bit 2 after about 2 weeks and then a week later slowly started exercising. I mostly feel good except for the fatigue and that is hard to overcome. During exercise it's hard to keep going too long because I'm so tired. I have never had this overwhelming feeling of fatigue except when I had mononucleosis in college. I've been taking it slow and taking days off from training when I have a longer day at work. I know the importance of not pushing to get back too soon. I rest when I feel like I need it and when I'm feeling better I will do an easy workout. All my workouts have been lower intensity even my biking wattage has been significantly lower than I was riding 6 weeks ago. It's important to let my body fully recover before pushing too hard however it's important to have some movement and not be completely inactive. I've been doing yoga, walking, easy running, easy biking, and a little bit of strength training. </p><p style="text-align: justify;">I am getting a full blood panel work-up to make sure I'm not lacking in anything. While I was sick I did quit taking my vitamins and didn't have much of an appetite and lost 5 pounds. The fatigue could be a result of some deficiency so I feel it's important to check all my vitamin and hormone levels. I take vitamins to help with energy and ensure I am not missing any key nutrients. I take the following vitamins (all of which are vegan formulas): </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjySQZ0PoWdFYKxQyQZEydfSywS6I-gP_k9O_TElaTXSOkR9lXfrIw9eIqebwC8E4M-mSVZWqcQC01lh9f-amwL-8xuIBgI_3mp5S_AtfodjMybBl0REGp-eunUCkwnx7fdjCxgN4vXOan_bmnUuSObZcZXJsp2bzYxql6Cj2Ixzvcx4wD8hYWHWMXn/s819/mitomax.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="819" data-original-width="546" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjySQZ0PoWdFYKxQyQZEydfSywS6I-gP_k9O_TElaTXSOkR9lXfrIw9eIqebwC8E4M-mSVZWqcQC01lh9f-amwL-8xuIBgI_3mp5S_AtfodjMybBl0REGp-eunUCkwnx7fdjCxgN4vXOan_bmnUuSObZcZXJsp2bzYxql6Cj2Ixzvcx4wD8hYWHWMXn/w133-h200/mitomax.png" width="133" /></a></div><br /><p></p><p style="text-align: justify;"></p><ul><li>Vitamin d3 with k2 </li><li>Now PQQ Energy formula - contains coq10, pqq and b-12</li><li>doTERRA MitoMax energy and stamina support</li><li>Probiotics </li><li>Multiple Vitamin</li><li>Omega 3's</li><li>Mezotrace</li><li>Iron</li><li>CBD Gummies (at night)</li><li>Turmeric Gummies (at night)</li></ul><p></p><p style="text-align: justify;">It's important not to rush to get back to 100% because when you push too hard too fast then you will possibly face more setbacks. Coming back from any illness can be tricky because one day you might feel great and push a little too hard and find yourself feeling really bad the next day. </p><p style="text-align: justify;">Listen to your body, listen to your doctor, and take your time getting back to training. </p><p style="text-align: justify;"><br /></p><p style="text-align: justify;">Take It Easy, <br /></p><p style="text-align: justify;">Coach Cyndee</p><p style="text-align: justify;"><br /></p><p style="text-align: justify;"><br /></p><p style="text-align: justify;"> </p>Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-35984981109271037082022-06-18T19:36:00.023-07:002022-06-18T19:44:50.696-07:00Race Recap Ironman Des Moines<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwPxYFLpWHXDi0URteIGL3guG8AQ9EpCLCLR1dlArQy1P617hTdOZYHPztENlIa5zNiyycB7urNWKOzy16S51OOyJs5YzchYpMNi9x8EZgPmFJhhOVz0AiqHH044fKNWgu50Ta5NdudPUeri2w_qbaGUP3-EOVSZDGQzRrLAVIag2x4xtkBWdw2pEc/s2895/6AA6EE93-8309-48B7-B61A-6763AB67A43E.JPG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2895" data-original-width="2316" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwPxYFLpWHXDi0URteIGL3guG8AQ9EpCLCLR1dlArQy1P617hTdOZYHPztENlIa5zNiyycB7urNWKOzy16S51OOyJs5YzchYpMNi9x8EZgPmFJhhOVz0AiqHH044fKNWgu50Ta5NdudPUeri2w_qbaGUP3-EOVSZDGQzRrLAVIag2x4xtkBWdw2pEc/w160-h200/6AA6EE93-8309-48B7-B61A-6763AB67A43E.JPG" width="160" /></a></div><div style="text-align: justify;">I can't believe I have done 14 Ironman races!!! I have said many times this will be my last one but this time I am sure it will be my last. I did not have enough time to train like I needed to train for this race. I also had few medical procedures close to the race that kept me out of the pool for a few weeks close to the race. For the first time I went into an Ironman race under prepared and boy did I feel it. As a coach and competitive athlete I take training for these races very seriously and rarely miss a planned workout. I know the importance of being properly prepared for this magnitude of a race. I did get some long rides and runs in and had some long training days but I did miss a few long rides, a few long runs, and was out of the pool for almost 6 weeks leading up to the race. I also got sick two weeks before the race. It had been nearly 3 years (before COVID) since I had been sick. I never got COVID and luckily I didn't have it when I was sick recently. I must have got a head cold or sinus infection because after a round of antibiotics I was feeling better. Nevertheless it had me down for about 4 days just two weeks before the race. Just because all of that wasn't enough I started my period Friday when the race was Sunday. I was thankful I didn't start it Sunday because that would have been worse. Of the 14 finishes I have started my period on the day of the race for 2 of them. It brings fatigue, headaches, cramps and it's not an ideal situation on race day. So starting it on Friday and having cramps Friday was much better than having that happen race day. Unfortunately it's a scenario that women have to face when racing all the time. </div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7KVvVRU3L2PKl23Zij8tvxc_AUXSVEfORupw0NtyxgLmvxwLvsvq6RhmZYiTNQFqcjTC_LBMMn7MgPcmMvGTJF2J3Na95jALUURDXkaxyAuJOgQfRVtDQhQqLH96pcnubUlYxeMFxyX7uT_9Rx0CB0AG62vI1KeNwcZFMK9UsjS9DPOPVYPBlqA72/s1800/87BCBC24-3979-40A0-877C-E24BC7C3AF90.JPG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1800" data-original-width="1440" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7KVvVRU3L2PKl23Zij8tvxc_AUXSVEfORupw0NtyxgLmvxwLvsvq6RhmZYiTNQFqcjTC_LBMMn7MgPcmMvGTJF2J3Na95jALUURDXkaxyAuJOgQfRVtDQhQqLH96pcnubUlYxeMFxyX7uT_9Rx0CB0AG62vI1KeNwcZFMK9UsjS9DPOPVYPBlqA72/w160-h200/87BCBC24-3979-40A0-877C-E24BC7C3AF90.JPG" width="160" /></a></div><br />The surprising thing was my swim in the race was actually pretty good even with the lack of swimming I did for this event! I've been a swimmer and been in the water most of my life. Swimming comes pretty easy and I really enjoy doing it. I am not the fastest swimmer, however I swim pretty efficient without using a lot of energy and I can maintain a good pace for a long time. We went for a practice swim on Thursday and I felt really good in the water. The swim was unique in that it was two loops and you had to exit the water twice and run over a little bit of land and get back in the water. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><div class="separator" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1791" data-original-width="1440" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIIu1PGj4g24FNu_yOdHRhtVhauo_H4Ad9W3DjcZAETv5sBBBkvWYFK4kHqv5pWDIhKohxyfSDqesDBpRfOACJ_XJKn9Pu81Fu3ATbpPDGS6m-H-dX2fKIX2INeT4Dqbm2aD4Z4UkO1UfaBbKr_iiePG4IUDVunrn0lpfddq1n0TG2JQzpQJ10cM4I/w258-h320/22DC185E-0FAD-4A8D-BE8C-F1B7039815C3.JPG" width="258" /></div>I finished the swim in 1:09 which was pretty good for me. The bike was supposed to be a rolling hill bike course. I knew there could be some wind but figured I could finish the bike in about 6 hours. It turned out to be very windy and in every direction we had a headwind. The hills were pretty big and far from rolling!! The rural area was really pretty but smelled pretty bad because of all the farms. There was also a ton of roadkill on the road. The roads had a lot of potholes which were mostly marked so we could avoid them but of course I hit the one hard. I was sure I got a flat tire so I stopped but was thankful I didn't get a flat. I stopped another time to use the bathroom. I finished the bike in 6 hours and 30 minutes which was one of my slower times for an Ironman. It was heating up and by the time I got off the bike it was close to 90 degrees with about 70% humidity. I didn't feel like the heat was much of a factor for me but other people were sure suffering from it. </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu4G7eCGBqA0oZmmC0HG0Ejsq9Xw_JSwVCSJzC6-aVQ8ghsNSwAORP-4PTDJ_xhRoG6ypNS7nppQ888EehNgNjPQWKtaiTjhnxhhrIseafLwL8vSbQogLHBNrRPAkUnDEZdjtAh6vjrILoW_b8M6HyzE9GbANWg9wFz2PZ7dNxhTrFQK1cCCjKv4Nj/s3200/IMG_1770%202.JPG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="3200" data-original-width="2133" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu4G7eCGBqA0oZmmC0HG0Ejsq9Xw_JSwVCSJzC6-aVQ8ghsNSwAORP-4PTDJ_xhRoG6ypNS7nppQ888EehNgNjPQWKtaiTjhnxhhrIseafLwL8vSbQogLHBNrRPAkUnDEZdjtAh6vjrILoW_b8M6HyzE9GbANWg9wFz2PZ7dNxhTrFQK1cCCjKv4Nj/w213-h320/IMG_1770%202.JPG" width="213" /></a></div><div style="text-align: justify;">I was hoping to finish in 13 hours or less hours which is actually a slower time for me considering my slowest Ironman was St. George at 13:30 and my fastest was Ironman Maryland at 11:02. Ironman St. George is a very tough course so its not surprising that was my slowest Ironman to complete. Once I was off the bike I was hoping to finish the run in about 5 hours. It became pretty apparent I didn't have it in me both physically and mentally to run a marathon. I felt pretty nauseated and was trying to take in some fluids because I knew I needed it with the heat and humidity. I slowly came to the realization I was going to be walking most of the marathon. I was trying to take in nutrition but it just wasn't happening. I felt like throwing up but I didn't because I didn't eat or drink anything for most of the marathon, not even water. I finished the marathon is 6 hours and 30 minutes which made my overall time 14:32. It was by far my slowest Ironman but knowing I didn't get all the training and knowing it was going to be my last one I was just happy I finished. I got back to the hotel and was super thirsty since I didn't drink most of the marathon. I took a drink of a cold pellegrino and immediately threw up several times. I guess it was good it happened then because I'm not sure I could have kept going after throwing up. I have only vomited a few times in my life, I just don't throw up. I guess it was a good thing I didn't take in anything for the marathon because I might not have finished. It's funny because I have done ultra marathons and Ironman races for close to 20 years now and have NEVER lost my big toenail. I walked (not ran) most of this marathon and my big toenail is black and blue and will probably be falling off in the near future! </div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgc44Vt5D3bPdmp5x-nKKUWFINEewSyNvjE6auZuILGqPCDhKyG28TvhPwPWo81gMAwGs8XOyWvjtfz5gs2ug1EZfh1mkqy7-x3V-qb9gnMkUktyvbiEBVUkCSiVunfQfI-OPb7ZOocf_BkXG_Gpb_RkSA4dd9aeRL0PWlmOpMYL9UcdxOv4fCAP6y/s1800/20128DCA-DD9C-4B68-8801-E9FAA4EC78B4.JPG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1800" data-original-width="1440" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgc44Vt5D3bPdmp5x-nKKUWFINEewSyNvjE6auZuILGqPCDhKyG28TvhPwPWo81gMAwGs8XOyWvjtfz5gs2ug1EZfh1mkqy7-x3V-qb9gnMkUktyvbiEBVUkCSiVunfQfI-OPb7ZOocf_BkXG_Gpb_RkSA4dd9aeRL0PWlmOpMYL9UcdxOv4fCAP6y/w256-h320/20128DCA-DD9C-4B68-8801-E9FAA4EC78B4.JPG" width="256" /></a></div><div style="text-align: justify;">I am really looking forward to doing shorter races and enjoying more time without the pressure of the grueling training schedule. As a coach I see clients struggle with managing work, family, and training and this race was exceptionally difficult for me to get it all in. It is important before signing up for these long events to make sure your life will allow for the training and commitment that it will take. Adding this race to my current work load was just too much and I paid the price. I'm sure looking forward to some easy training days ahead of me!</div><div style="text-align: justify;"><br /></div><div>Happy Training,</div><div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Coach Cyndee </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /><div class="separator" style="clear: both; text-align: center;"><br /><div class="separator" style="clear: both; text-align: center;"><br /></div></div><br /><br /><br /><br /><p></p></div></div></div>Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com3tag:blogger.com,1999:blog-4339916263580575893.post-9350580531616286672022-05-25T15:02:00.011-07:002022-05-25T15:07:15.963-07:00Benefits of Cupping <div style="text-align: justify;"><span><span><span style="letter-spacing: -0.273104px;"><div class="separator" style="clear: both; color: black; font-family: arial; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQLEYTlR3K405F8qsX4JBwFnYsFk9mfuUCyjOd2fEOYseO0ehQ60BvNOvWIajz2y1wc65Abn2ZTMUOhB9jWY2Hy4uCLrs4xsJl2hVp15_AJJDhlGcJkF949Vk_JSYLNnC4oEwpiVjKeNeYK8JwwhBg6Cp7sr9b5-Dwko7UwsC-vVskDyRZiX__bEMq/s515/cupping-closeup-thinkstock-484372683-squ.jpeg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="515" data-original-width="515" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQLEYTlR3K405F8qsX4JBwFnYsFk9mfuUCyjOd2fEOYseO0ehQ60BvNOvWIajz2y1wc65Abn2ZTMUOhB9jWY2Hy4uCLrs4xsJl2hVp15_AJJDhlGcJkF949Vk_JSYLNnC4oEwpiVjKeNeYK8JwwhBg6Cp7sr9b5-Dwko7UwsC-vVskDyRZiX__bEMq/w200-h200/cupping-closeup-thinkstock-484372683-squ.jpeg" width="200" /></a></div><span style="color: #444444; font-family: georgia; font-size: medium;">Cupping </span></span><span style="color: #444444; font-family: georgia; font-size: medium;"><span style="letter-spacing: -0.273104px;">dates back to ancient Egyptian, Chinese, and Middle Eastern cultures. One of the oldest medical textbooks in the world</span><span style="letter-spacing: -0.273104px;"> describes how the ancient Egyptians used cupping therapy in 1,550 B.C. </span></span></span><span style="color: #444444; font-family: georgia; font-size: medium; letter-spacing: -0.273104px;"><span>Cupping therapy supporters believe that cupping removes harmful substances and toxins from the body to promote healing. But that’s not proven</span>.</span></span></div><div style="text-align: left;"><p style="background-color: white; box-sizing: border-box; margin-bottom: 20px; text-align: justify;"><span style="color: #444444; font-family: georgia; font-size: medium;">The many people, specifically athletes who do choose to undergo cupping therapy will often do so before participating in their sport, as well as after. Most have a goal of addressing specific aches and pains within their body, as they want to heal these areas as much as they possibly can before participating in their chosen sport. For athletes who have been diagnosed with a specific injury or have had to undergo a surgical process, cupping therapy can be used to help their body heal faster.</span></p><p style="background-color: white; box-sizing: border-box; margin-bottom: 20px; text-align: justify;"><span style="color: #444444; font-family: georgia; font-size: medium;">Cupping can even be used to help decrease an athlete’s recovery time after they have undergone strenuous training. Athletes can expect an improvement in their blood flow, which in turn is beneficial when it comes to boosting their body’s immune system.</span></p><p style="background-color: white; box-sizing: border-box; margin-bottom: 20px; text-align: justify;"><span style="color: #444444; font-family: georgia; font-size: medium;">A few specific conditions that cupping can address in athletes include plantar fasciitis, hamstring strains, sore muscles and back pain.</span></p><p style="background-color: white; box-sizing: border-box; margin-bottom: 20px; text-align: justify;"><span style="color: #444444; font-family: georgia; font-size: medium;">Cupping can also be beneficial for the average person who is looking for relief from everyday aches and pains. </span></p><p style="background-color: white; box-sizing: border-box; margin-bottom: 20px; text-align: justify;"><span style="background-color: transparent;"><span style="color: #444444; font-family: georgia; font-size: medium;">Some of the benefits of cupping therapy include:</span></span></p><div style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px; text-align: left;"><ul style="text-align: left;"><li style="text-align: justify;"><span style="color: #444444; font-family: georgia; font-size: medium;">promoting the skin’s blood flow</span></li><li style="text-align: justify;"><span style="color: #444444; font-family: georgia; font-size: medium;">changing the skin’s biomechanical properties</span></li><li style="text-align: justify;"><span style="color: #444444; font-family: georgia; font-size: medium;">increasing pain thresholds</span></li><li style="text-align: justify;"><span style="color: #444444; font-family: georgia; font-size: medium;">induce inflammation to heal injuries</span></li><li style="text-align: justify;"><span style="color: #444444; font-family: georgia; font-size: medium;">boosting cellular immunity</span></li><li style="text-align: justify;"><span style="color: #444444; font-family: georgia; font-size: medium;">facial cupping can rejuvenate the skin and help reduce the appearance of fine lines</span></li><li style="text-align: justify;"><span style="color: #444444; font-family: georgia; font-size: medium;">loosen muscles and reduce pain</span></li></ul><div style="text-align: justify;"><span style="color: #444444; font-family: georgia; font-size: medium;">If you'd like to give cupping a try then contact me to schedule an appointment.</span></div></div><p style="text-align: justify;"><span style="color: black;"><span style="font-family: georgia; font-size: medium; letter-spacing: -0.273104px;"><br /></span></span></p></div><div style="text-align: justify;"><span style="color: black;"><span style="font-family: georgia; font-size: medium; letter-spacing: -0.273104px;"><br /></span></span></div><div style="text-align: justify;"><span face=""Source Sans Pro", Verdana, sans-serif" style="color: #444444; font-size: 21.008px; letter-spacing: -0.273104px;"><br /></span></div><section style="box-sizing: inherit; color: #444444; font-family: "Source Sans Pro", Verdana, sans-serif; font-size: 21.008px; letter-spacing: -0.273104px;"></section>Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-20694492001308063722022-04-14T11:14:00.019-07:002022-04-14T11:21:16.233-07:00Ironman Oceanside 70.3<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnEd48oCRBklTV9Z53UDOGlgmHeutCWW1eOJs71XvVLziRj--0t9eEMrizsJEbzVgsNLdjVO45Ed0EddgXEKr-1Cm-9ATOqxLSD3ZsMoFelOIAvmPAgegMDT04NrUMZMHhV7VJMmCr3VtCK4xJcMV6RKfqF4a-RpDyKkqhiEiLCuQFcL2B7ZT2-J40/s2387/405AFFC0-299F-418E-93A0-77EC6B088079.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2129" data-original-width="2387" height="356" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnEd48oCRBklTV9Z53UDOGlgmHeutCWW1eOJs71XvVLziRj--0t9eEMrizsJEbzVgsNLdjVO45Ed0EddgXEKr-1Cm-9ATOqxLSD3ZsMoFelOIAvmPAgegMDT04NrUMZMHhV7VJMmCr3VtCK4xJcMV6RKfqF4a-RpDyKkqhiEiLCuQFcL2B7ZT2-J40/w400-h356/405AFFC0-299F-418E-93A0-77EC6B088079.JPG" width="400" /></a></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTRGqvIVYVIP-4_m4IDJMnFSBZgSIWTxNOzygnhmDyAYQZuYmVM1g91pXwaRSj8dPzri2uvXY_Q2B4tacc-3ji1oCZmLHztyobHpARfDId-4E887FGgXSyWXMTiL5hZHAcaxnj9L0GWi2QZJr-V8kHucVYEIweqt_k7_CpxqfFjdCi8RWG-zrvf9V2/s4032/IMG_0351.heic" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTRGqvIVYVIP-4_m4IDJMnFSBZgSIWTxNOzygnhmDyAYQZuYmVM1g91pXwaRSj8dPzri2uvXY_Q2B4tacc-3ji1oCZmLHztyobHpARfDId-4E887FGgXSyWXMTiL5hZHAcaxnj9L0GWi2QZJr-V8kHucVYEIweqt_k7_CpxqfFjdCi8RWG-zrvf9V2/w150-h200/IMG_0351.heic" width="150" /></a></div>In the past I have chose not to do Ironman Oceanside 70.3 because of the cold weather (usually) and cold water (always). After a bad experience at Ironman Utah many years ago I am especially sensitive to cold conditions and I try to avoid those races. This year Oceanside was the perfect time to get in a half before I do Ironman Des Moines in June. Against my better judgement I signed up and decided to do it. Leading up to the race I was busier than ever at work so my training was not exceptional. I've had some issues with swimmers elbow so I have not been swimming a lot and when I do swim it is easy. Swimming hard seems to aggravate it more. I knew my performance was not going to be great and I just wanted to get to the finish feeling good. The dogs came with us for the trip and boy did they enjoy all the great smells that the ocean had to offer! We arrived on Thursday and the race was on Saturday. </div><div style="text-align: justify;"><div style="text-align: right;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfCOux329TGg-BGPMk6hBDXAsdZBBHlAierMe0AGGet1iRTtNt2cKE1TPfSaiX2w6wq_v3wgFHFEVsASUow3c_oZnMpIem_wV-HbKF_q3N4ekziPXUo3PmDfBo7uKzfr0Zc-J8i-_N5lc8OYSaffTYVLcbJp4iX7JQGPG2m55z19Vq5Gvge5Oz_4Xi/s4032/IMG_0326.HEIC" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="After Our Practice Swim" border="0" data-original-height="3024" data-original-width="4032" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfCOux329TGg-BGPMk6hBDXAsdZBBHlAierMe0AGGet1iRTtNt2cKE1TPfSaiX2w6wq_v3wgFHFEVsASUow3c_oZnMpIem_wV-HbKF_q3N4ekziPXUo3PmDfBo7uKzfr0Zc-J8i-_N5lc8OYSaffTYVLcbJp4iX7JQGPG2m55z19Vq5Gvge5Oz_4Xi/w200-h150/IMG_0326.HEIC" title="After Our Practice Swim" width="200" /></a></div>Friday we rode our bikes down to the beach and went for a short swim. I feel really comfortable in the ocean and rough water. I don't feel comfortable in the cold but I try and suck it up as much as I can. My friend and I swam out about 500 meters and then decided to head back in. We were swimming towards the beach when we got pummeled by a huge wave. It took our breathe away as it crashed on top of us. We came to the surface dazed and started laughing. Thankfully race day we only had to swim out against the waves and swam into a bay where they have boats docked. Race day my swim was horrible because the cold water caused my legs to cramp up (same thing that happened at Ironman St. George in the cold water). When this happens I really can't kick at all and that slows me down quite a bit. I also had to line up with slower people because we spent too much time watching the pro's go off. I couldn't get up to the spot I needed to be which was with the 30-35 minute people. I was back with the 45 minute group. So this meant I had to swim around a lot more people. According to my Garmin I swam 200 more yards than I should have swam. As I mentioned before this race is a training race for a full we are doing in June. I wasn't especially excited about this race so forcing myself to keep going after the swim was a huge mental challenge. I considered going back to the airbnb and hanging out for the day with my dogs. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuVJd18BitaxCIyb4-kd5Txxc1ZFIHX7_l3qT15cbHdPrntZFQ4GBUo2B7k-SWuM_-wz_RoxL6u5zzWkHuWl_sLtJu6xbPtL5zWjbeqEB9jzmp_mARGn75npeSBQeHMEfdHNHgE-Vj55C2Y_7kyhbBn1_oaXwLq_26v1F8jUka46BKd04wImJwwcMf/s4032/IMG_0351.heic" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br /></a></div>It was walking distance from our start so it was completely an option that would have been easy to do. I didn't do that and after the swim it took me what seemed like forever to get onto the bike. My transition was 8 minutes long and that is an eternity in the triathlon world. I was shivering from the cold and also had to put on a dry shirt and jacket because the air temperature was so chilly. The bike was mostly flat with a few huge long hills. One of the hills was so big and long a lot of people were walking their bikes up the hill. I always feel a sense of relief when I finish the bike portion of the race. This run was mostly flat except for short steep hills going from running along the ocean up to the road and we did that several times. It was nice running along the ocean and there were lots of people cheering us on. I finished with one of my slower times of 6 hours and 19 minutes but I expected that. I can't say that I would ever do Ironman Oceanside again and thats mostly because of the cold. Otherwise it was a good race and if the cold doesn't bother you I would say to do it. Oceanside is a nice place to hang out for a few days and have a little vacation after your race. <div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJSq_agis7cQrQAFFmmJneOo6D68E3cFSKiJW8V_UQTkPItuOAPbTUWh3CEMB99C6wp3rpgV473BM6lwNJvjyq4SdCXfyhK2n_wmKIRcY_E4hgE05O_NHEvCQYddMymF3Vcx621yQbmEiAr465EvUdNUudIrPLzhhpDJ1YYTHjM4RKVOE8Q7ZqBPUN/s4032/IMG_0354.heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJSq_agis7cQrQAFFmmJneOo6D68E3cFSKiJW8V_UQTkPItuOAPbTUWh3CEMB99C6wp3rpgV473BM6lwNJvjyq4SdCXfyhK2n_wmKIRcY_E4hgE05O_NHEvCQYddMymF3Vcx621yQbmEiAr465EvUdNUudIrPLzhhpDJ1YYTHjM4RKVOE8Q7ZqBPUN/s320/IMG_0354.heic" width="320" /></a></div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOx_4uqhdLsYOCb0eF2VbkaxZf4mN8-4gV85S0v84oGvXnPi8lQSsOsG_xvb4AmPc6iGemFEPdAcHUNzUHkBQ3J--lJ1MNN8SVyxv2syqO22u1BhidQZCgCLORe-QVBFMUJMFsajh2vYhJQ9ufTu5kIWbdCR2bLO_nNZZpoi9VO3shAgINSNyYJLm4/s4032/IMG_0349.HEIC" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOx_4uqhdLsYOCb0eF2VbkaxZf4mN8-4gV85S0v84oGvXnPi8lQSsOsG_xvb4AmPc6iGemFEPdAcHUNzUHkBQ3J--lJ1MNN8SVyxv2syqO22u1BhidQZCgCLORe-QVBFMUJMFsajh2vYhJQ9ufTu5kIWbdCR2bLO_nNZZpoi9VO3shAgINSNyYJLm4/w320-h240/IMG_0349.HEIC" width="320" /></a></div></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><br /><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><br /><br /><p></p>Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-4557491313604862552022-03-05T18:51:00.019-08:002022-03-05T19:10:08.779-08:00My Supplement List<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgUhlx5rFCmENrRrOV3N9PE6mz4Y9TSydFTyW-Y5VqaDKCWZLQSXzibn-0oTdjvRE4T_7ZPUdzkIPSWNpyKU-9UtWs0bC26llK7VEOztdRsleq_skgzvl-SVyuKms2bGpUOumhxs18swpgnDYD1cIgQyRpgLowE1Y5mxd81hhLQdb59wzY-VZ3yPtSh=s299" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="168" data-original-width="299" height="168" src="https://blogger.googleusercontent.com/img/a/AVvXsEgUhlx5rFCmENrRrOV3N9PE6mz4Y9TSydFTyW-Y5VqaDKCWZLQSXzibn-0oTdjvRE4T_7ZPUdzkIPSWNpyKU-9UtWs0bC26llK7VEOztdRsleq_skgzvl-SVyuKms2bGpUOumhxs18swpgnDYD1cIgQyRpgLowE1Y5mxd81hhLQdb59wzY-VZ3yPtSh" width="299" /></a></div><div style="text-align: justify;">People who know me as Coach Cyndee do not realize before my coaching years I worked almost 20 years in the supplement industry. I have several supplements I take regularly and some I add in when I'm training more. Since I am mostly Vegan I look for supplements that are vegan and thankfully it's become much easier to find them!</div><p></p><p style="text-align: justify;">I take a general multiple vitamin called Vegan Vitality. You can purchase it on Amazon <a href="https://www.amazon.com/Vegan-Vitality-Multivitamins/dp/B07MK5BBGN/ref=pd_rhf_ee_s_rp_c_4/146-7430115-8885221?pd_rd_w=eWkZm&pf_rd_p=39c7ba84-5ef5-4c8a-8577-88a6eceffce5&pf_rd_r=1H4J4BNWPHKV6HK1ZXH6&pd_rd_r=9a2d1f35-49d1-42b4-9ccc-54284458d6ac&pd_rd_wg=xPOQe&pd_rd_i=B07MK5BBGN&psc=1" target="_blank">Vegan Vitality </a></p><p style="text-align: justify;">There are many multiple vitamins you can choose from. I chose this one because I didn't want to have to take a lot of pills and I wanted a simple vitamin that covered all the basis without adding stuff I really didn't need. This one was also Vegan and that is what I was looking for.</p><p style="text-align: justify;">I take NOW brand of PQQ Energy formula. This product provides PQQ, Acetyl L-Carnatine, B-12, and CoQ10, This product is good for energy and provides antioxidant benefits. <a href="https://www.amazon.com/NOW-Supplements-PQQ-Energy-Capsules/dp/B00NY343XA/ref=pd_rhf_ee_s_rp_c_1/146-7430115-8885221?pd_rd_w=glDZr&pf_rd_p=39c7ba84-5ef5-4c8a-8577-88a6eceffce5&pf_rd_r=R8M74RYEH4QTM4V85EM9&pd_rd_r=30fa674e-f663-48cb-a44f-790593dcf001&pd_rd_wg=NOqlk&pd_rd_i=B00NY343XA&psc=1" target="_blank">PQQ Energy</a></p><p style="text-align: justify;">Phosphatidyl Serine is another supplement I take. It helps control cortisol levels and is great for brain support. I take this when my training load increases because as you increase training your body can increase its product of a stress hormone called cortisol. PS helps to keep cortisol under control and will help with your recovery during times of intense training. <a href="https://www.amazon.com/Doctors-Best-Phosphatidyl-Serine-120-Count/dp/B0036FWOJQ/ref=pd_rhf_ee_s_rp_c_5/146-7430115-8885221?pd_rd_w=7Alre&pf_rd_p=39c7ba84-5ef5-4c8a-8577-88a6eceffce5&pf_rd_r=DGYZXC6A21V9M86J25BT&pd_rd_r=6c8b6e70-d4fd-4299-bb72-bd795cb5678d&pd_rd_wg=R2WW7&pd_rd_i=B0036FWOJQ&psc=1" target="_blank">Doctors Best PS</a></p><p style="text-align: justify;">Source Naturals Wellness Formula is a great supplement to boost your immune system and keep you protected. I used to only take this during cold/flu season however since COVID I take one of these everyday. If I think I'm coming down with something I will take 2 a day. <a href="https://www.amazon.com/Source-Naturals-Bio-Aligned-Multivitamin-Antioxidants/dp/B0002YFN56/ref=pd_rhf_ee_s_rp_c_2/146-7430115-8885221?pd_rd_w=Hvv4Q&pf_rd_p=39c7ba84-5ef5-4c8a-8577-88a6eceffce5&pf_rd_r=2WZXC1E7MJKR48T8WCS7&pd_rd_r=27dda96a-5fac-4162-bed7-f35d2785f375&pd_rd_wg=lGjhW&pd_rd_i=B0002YFN56&psc=1" target="_blank">SN Wellness Formula </a></p><p style="text-align: justify;">I take Vitamin D3 with K2 in a vegan form. Most vitamin D comes from fish however the formula I take does not contain fish. Vitamin D is great to improve calcium absorption and also helps to boost your immune system. K2 is great to help assist with calcium absorption and improve bone density. </p><p style="text-align: justify;">Turmeric is a great supplement for decreasing inflammation. Turmeric should not be taken at the same time you take caffeine or iron. I take mine at night before I go to bed and I take a chewable form of turmeric made by Garden of Life. Life Extension also makes a great product that contains nutrients to assist with absorption. The key to taking it is to make sure you take it with the right ingredients that will help with its absorption, take a good quality supplement and don't take it with anything that will inhibit the absorption. <a href="https://www.amazon.com/dp/B07G75LJ8S?psc=1&ref=ppx_yo2_dt_b_product_details" target="_blank">GOL Turmeric</a></p><p style="text-align: justify;">Probiotics are essential to ensure you have good gut health. What does that mean? If you take all your supplements but your gut is not healthy and you don't absorb them then you are wasting your money. Invest in a good probiotic to ensure your gut is healthy. I use doTERRA's PB Assist <a href="https://www.doterra.com/US/en/p/digestzen-pb-assist" target="_blank">PB Assist</a></p><p style="text-align: justify;">doTERRA makes another good product that I take called Mitomax. It's an energy supplement that works great to improve cellular energy without making you feel nervous. Lots of other energy supplements contain ingredients that act as a stimulant and will make your heart race and make you jittery. Mitomax won't make you jittery or nervous and won't drain your adrenal glad like most energy supplements. <a href="https://www.doterra.com/US/en/p/supplements-mito-2-max" target="_blank">doTERRA Mitomax</a></p><p style="text-align: justify;">Omega's are another essential supplement that everyone should take. Most of them come from fish oils but since I am vegan I prefer to take non fish based Omega's. I use Ovega-3 which is a plant based alternative. <a href="https://www.amazon.com/Supplement-Supports-Alternative-Aftertaste-Vegetarian/dp/B0891Z56YH/ref=pd_rhf_ee_s_rp_c_6/146-7430115-8885221?pd_rd_w=4xb1S&pf_rd_p=39c7ba84-5ef5-4c8a-8577-88a6eceffce5&pf_rd_r=C9N5EXSSXREEXE2CKJEA&pd_rd_r=4d083ae1-8d8c-47d1-a100-dc5129aa7569&pd_rd_wg=4BLS8&pd_rd_i=B0891Z56YH&psc=1" target="_blank">Ovega-3</a></p><p style="text-align: justify;">While Iron is not needed for everyone I do take it a few times a week because I am female and a vegan. Iron can be hard on your stomach and makes some people constipated. I take Solgar Gentle Iron which is an iron that is easier on the digestive system and I have never had a problem with it. <a href="https://www.amazon.com/Solgar-Gentle-Iron-25mg-90VC/dp/B06XYVV5CW/ref=pd_rhf_ee_s_rp_c_17/146-7430115-8885221?pd_rd_w=TRSXt&pf_rd_p=39c7ba84-5ef5-4c8a-8577-88a6eceffce5&pf_rd_r=EACR4FV1BRPAM9M54F33&pd_rd_r=1fdd48ba-d488-4817-a212-5b0cd4a45b87&pd_rd_wg=hYA9D&pd_rd_i=B06XYVV5CW&psc=1" target="_blank">Gentle Iron</a></p><p style="text-align: justify;">Mezotrace is a multi-mineral I take when I am training a lot. You can loose a lot of minerals through excessive sweating so I always supplement with a trace mineral complex like Mezotrace. <a href="https://www.amazon.com/gp/product/B01N093PR4/ref=ppx_yo_dt_b_asin_image_o01_s00?ie=UTF8&psc=1" target="_blank">Mezotrace</a></p><p style="text-align: justify;">Calcium is important more so for women than men. It's important to find a calcium that is absorbed good and it's important to take magnesium, and vitamin d to help with absorption. You can find many good bone builder supplements that have these added or like me you can choose to take them separately. <a href="https://www.amazon.com/gp/product/B004GIG510/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1" target="_blank">Calcium</a></p><p style="text-align: justify;">I take a few different supplements to help with sleep. They are both made by Natural Factors and called Pharma Gaba and Tranquil Sleep. I alternate between these products because I feel they work better for me when I change them out every 2-3 weeks. I'll take one for a few weeks then stop that one and take the other one. If you have a really serious problem with sleep then you can take both of them together. Pharma Gaba is great if you have trouble falling asleep because you have too much on your mind. It helps to settle the brain down so you can sleep. <a href="https://www.amazon.com/gp/product/B00B95J2QI/ref=ppx_yo_dt_b_asin_image_o09_s00?ie=UTF8&psc=1" target="_blank">Pharma Gaba</a> <a href="https://www.amazon.com/gp/product/B07KKZ9KYR/ref=ppx_yo_dt_b_asin_image_o00_s00?ie=UTF8&psc=1" target="_blank">Tranquil Sleep</a></p><p style="text-align: justify;">CBD has become so popular in the past few years. I take the CBD Gummies made by Crooked Cactus. I like this product and I also sell this product. The Gummies in particular are great for chronic inflammation, pain reduction, and improved sleep. <a href="https://crookedcactuscbd.com/" target="_blank">Crooked Cactus</a></p><p style="text-align: justify;">It's important to make sure you are not duplicating certain vitamins in different formulas you might be taking. Many vitamins are water soluble and it's not a big deal to get excess amounts however there are some that you shouldn't get too much of. For instance zinc is in many supplements and you really don't want to take more than 100mg a day because it can inhibit other minerals if you take too much. </p><p style="text-align: justify;">Some nutrients such as iron and turmeric shouldn't be taken with caffeinated products like coffee. Vitamin C will help enhance iron absorption so I take it with orange juice. </p><p>It's so easy to do a little research to ensure you are not wasting your money when you take supplements. If you want to purchase any of the doTERRA supplements you can find them on my site at <a href="http://my.doterra.com/cynthiaplatko" target="_blank">Coach Cyndee's doTERRA</a></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhQSkgLNgSDUBw9AbnmW9XJdOkl1d41SxKIqfZ5xYJ74ydNmvJhPmFM85MH_rq2LD7H-UfKiMcnHjN_X16NXNrDYQu1nCZJMZQxiJv5I7b7HyaGplMF5NtRQeUimVDRnxKrInG5hXfw9ldQbOndp19E-XhWrAucRnQjKdwI5yu6l_SPzszjwXbmNWfF=s714" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="250" data-original-width="714" height="165" src="https://blogger.googleusercontent.com/img/a/AVvXsEhQSkgLNgSDUBw9AbnmW9XJdOkl1d41SxKIqfZ5xYJ74ydNmvJhPmFM85MH_rq2LD7H-UfKiMcnHjN_X16NXNrDYQu1nCZJMZQxiJv5I7b7HyaGplMF5NtRQeUimVDRnxKrInG5hXfw9ldQbOndp19E-XhWrAucRnQjKdwI5yu6l_SPzszjwXbmNWfF=w471-h165" width="471" /></a></div><br /><p><br /></p><p><br /></p>Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-81857525645052907012021-10-09T14:13:00.014-07:002021-10-12T09:30:59.945-07:00Ironman Indiana Race Recap<p style="text-align: justify;"><span style="font-family: "Helvetica Neue";"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-QVXEn_ucmgo/YWIFAUS0h5I/AAAAAAAABsU/CC6TtXYyfe4y73RNyc_S8urPMIOsGGgMACLcBGAsYHQ/s2048/IMindiana.JPG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: justify;"><span style="font-family: arial;"><img border="0" data-original-height="2048" data-original-width="1365" height="320" src="https://1.bp.blogspot.com/-QVXEn_ucmgo/YWIFAUS0h5I/AAAAAAAABsU/CC6TtXYyfe4y73RNyc_S8urPMIOsGGgMACLcBGAsYHQ/s320/IMindiana.JPG" width="213" /></span></a></div><span style="font-family: arial;"><div style="text-align: justify;">I decided to do Ironman Indiana because I needed to defer my May Ironman Tulsa race to a race later in the year and Indiana was available.<span class="Apple-converted-space"> </span><span>Indiana was advertised as a flat bike and rolling hill run but I would call it a rolling hill bike and rolling hill run.</span><span class="Apple-converted-space"> </span><span>I have done flat courses like Ironman Maryland and Indiana was not flat like that.</span><span class="Apple-converted-space"> </span><span>It did have some elevation change (not much) but it certainly wasn’t flat like Maryland.</span><span class="Apple-converted-space"> </span><span>I went into the race a little concerned about the colder temperatures.</span><span class="Apple-converted-space"> </span><span>I have been hypothermic at a few races and I don’t do well in the cold.</span><span class="Apple-converted-space"> </span><span>The water temperature was in the high 60’s and air temperature in the morning was in the 50’s.</span><span class="Apple-converted-space"> </span><span>It was also supposed to rain the day of the race.</span><span class="Apple-converted-space"> </span><span>I typically would change clothes after the swim and bike because of the cold but they didn’t have a changing tent because of COVID.</span><span class="Apple-converted-space"> </span><span>I decided to race in my tri suit and leave it on for the entire race.</span><span class="Apple-converted-space"> </span><span>I put a throw away jacket on after the swim and figured once I warmed up I could get rid of it. </span><span class="Apple-converted-space"> </span></div></span><p></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><span style="font-family: arial;">I seeded myself in the 1:10 or below group for the swim start.<span class="Apple-converted-space"> </span>I didn’t swim as much as I would have liked for this race but felt pretty confident I could still do a 1:10 or less swim. <span class="Apple-converted-space"> </span>It was a two loop course and after the first loop you run along the shore and then get back in the water for the second loop.<span class="Apple-converted-space"> </span>While this might be a great strategy for race organizers and easier for them to monitor people it really sucks for the faster swimmers.<span class="Apple-converted-space"> </span>I had a great first loop getting out of the water in 34 minutes.<span class="Apple-converted-space"> </span>I still felt good heading into the second loop but immediately I ran into a lot of really slow people that had just started the race.<span class="Apple-converted-space"> </span>I had to navigate around a lot of people<span class="Apple-converted-space"> </span>doing breast stroke, floating on their back, and hanging onto kayakers.<span class="Apple-converted-space"> </span>So I came out of the water a few minutes slower on my second loop not because I was tired but because I had to get around a lot of people. <span class="Apple-converted-space"> </span></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-JTe_PvBJo2c/YWIFVKazyZI/AAAAAAAABsc/ZQ2zKlvJ2SsRW97vDjgsAA9EC5KF89fxACLcBGAsYHQ/s2048/15_m-FPIX-3-01011937-DIGITAL_HIGHRES-4475_046096-5492901.JPG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: justify;"><span style="font-family: arial;"><img border="0" data-original-height="2048" data-original-width="1364" height="320" src="https://1.bp.blogspot.com/-JTe_PvBJo2c/YWIFVKazyZI/AAAAAAAABsc/ZQ2zKlvJ2SsRW97vDjgsAA9EC5KF89fxACLcBGAsYHQ/s320/15_m-FPIX-3-01011937-DIGITAL_HIGHRES-4475_046096-5492901.JPG" width="213" /></span></a></div><span style="font-family: arial;"><div style="text-align: justify;"><br /></div><div style="text-align: justify;">The water on the second loop was also a lot more choppy because there was so many more people in the water. <span class="Apple-converted-space"> </span>Some of the people I had to go around were having a lot of trouble and they had just started the swim.<span class="Apple-converted-space"> </span>My swim was 1:11 which was 2 minutes slower than I had hoped for.<span class="Apple-converted-space"> </span>As a coach I feel bad for these people who were having trouble but I also feel like they didn’t properly prepare themselves for a race like an Ironman.<span class="Apple-converted-space"> </span>The swim is no joke and it is not easy. <span class="Apple-converted-space"> </span>Many people have major panic attacks in the swim which sets you up for a bad day.<span class="Apple-converted-space"> </span>I am not sure if these people started out too fast and freaked out, or if they just were not prepared.<span class="Apple-converted-space"> </span>Many of them were only 500 meters in to the swim and already having trouble.<span class="Apple-converted-space"> </span>If you are not a great swimmer you need to spend a good amount of time working on your swim before even considering signing up for an Ironman. <span class="Apple-converted-space"> It's one thing to swim the distance in the pool in a controlled environment and it's a whole different thing swimming the distance in open water with thousands of other people. </span></div></span><p></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px; text-align: justify;"><span style="font-family: arial;"><br /></span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px; text-align: justify;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-XdnlouWOoN8/YWIFkJUrYtI/AAAAAAAABsk/3kTLUcC6lSMGnLbLzwNFOmooz7zBmz3NwCLcBGAsYHQ/s2048/34_m-FPIX-3-01011937-DIGITAL_HIGHRES-4475_086638-5492920.JPG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: justify;"><span style="font-family: arial;"><img border="0" data-original-height="1361" data-original-width="2048" height="213" src="https://1.bp.blogspot.com/-XdnlouWOoN8/YWIFkJUrYtI/AAAAAAAABsk/3kTLUcC6lSMGnLbLzwNFOmooz7zBmz3NwCLcBGAsYHQ/s320/34_m-FPIX-3-01011937-DIGITAL_HIGHRES-4475_086638-5492920.JPG" width="320" /></span></a></div><span style="font-family: arial;"><div style="text-align: justify;">I am usually pretty quick in transition however there was a long run to transition and I had to put arm warmers on, long compression socks on, and a jacket.<span class="Apple-converted-space"> </span>I was shivering from the cold so this made things a little more challenging and slower. <span class="Apple-converted-space"> </span>My transition was 8 minutes and it normally would be half that.<span class="Apple-converted-space"> </span>The first 10 miles of the bike we had a lot of turns and the roads were<span class="Apple-converted-space"> </span>not that great.<span class="Apple-converted-space"> </span>Then we got onto the highway which was a little better.<span class="Apple-converted-space"> </span>Then about 8 miles of the highway the road was really rough.<span class="Apple-converted-space"> M</span>ile 20 I started to warm up so I got off the bike went to the bathroom and also threw away my jacket.<span class="Apple-converted-space"> </span>I still had my arm warmers to keep me warm and I had put toe covers on my shoes the night before.<span class="Apple-converted-space"> That really helped keep me warm on the bike. </span>The wind was picking up and that was slowing down my pace considerably.<span class="Apple-converted-space"> </span>I was averaging about 19mph for the first 30-40 miles but then it started getting more windy and then the rain came.<span class="Apple-converted-space"> </span>It rained off and on for the last 60 miles of the bike.<span class="Apple-converted-space"> </span>The wind also picked up throughout the day.<span class="Apple-converted-space"> </span>I was hoping for a bike time of about 5:30-5:40 but ended up coming off the bike with a 6 hour bike.<span class="Apple-converted-space"> A</span>t least everyone had to deal with the same conditions I was dealing with. I felt pretty good on the bike and was able to ride aero for most of the bike and felt pretty comfortable.<span class="Apple-converted-space"> </span>My neck was the only thing that was feeling it toward the end of the bike.<span class="Apple-converted-space"> </span>On a flat/rolling hill bike course maintaining an aero position is super important on the bike.<span class="Apple-converted-space"> </span>It never fails I see people on super expensive tri bikes, with disc wheels, aero helmets but they can’t ride aero for the entire bike! In fact halfway through is when I see people starting to come out of the aero position. <span class="Apple-converted-space"> </span>Did they not practice this in training?<span class="Apple-converted-space"> </span>Maintaining an aero position on a flat bike course is important.<span class="Apple-converted-space"> </span>When you come out of aero it's like a parachute slowing you down.<span class="Apple-converted-space"> </span>A flat bike course may seem easier and more appealing to sign up for but it does have its challenges.<span class="Apple-converted-space"> </span>Like I said not everyone can maintain an aero position for 112 miles.<span class="Apple-converted-space"> </span>There is also no rest, no downhills, so you are always working.<span class="Apple-converted-space"> </span>The bike course was pretty boring and not very scenic like some other races I’ve done.<span class="Apple-converted-space"> </span>South Africa was amazing and gorgeous, so was Coeur d'Alene Idaho.<span class="Apple-converted-space"> </span>The great thing about this course is that the entire bike course was closed to traffic.<span class="Apple-converted-space"> </span>I have never done a race that was closed to traffic let alone an Ironman!</div></span><p></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px; text-align: justify;"><span style="font-family: arial;"><br /></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-oXsmhi39qRI/YWIFvofra9I/AAAAAAAABss/WBsFrxbpz9AJzCa4kVqe8MFV3ycruw2IgCLcBGAsYHQ/s2048/31_m-FPIX-3-01011937-DIGITAL_HIGHRES-4475_063382-5492917.JPG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: justify;"><span style="font-family: arial;"><img border="0" data-original-height="1365" data-original-width="2048" height="213" src="https://1.bp.blogspot.com/-oXsmhi39qRI/YWIFvofra9I/AAAAAAAABss/WBsFrxbpz9AJzCa4kVqe8MFV3ycruw2IgCLcBGAsYHQ/s320/31_m-FPIX-3-01011937-DIGITAL_HIGHRES-4475_063382-5492917.JPG" width="320" /></span></a></div><span style="font-family: arial;"><div style="text-align: justify;"><br /></div><div style="text-align: justify;">As always I was so happy to be done with the bike.<span class="Apple-converted-space"> </span>I was glad I didn’t have any bike problems and didn’t crash. I saw several people who crashed on the bike and felt bad for them.<span class="Apple-converted-space"> </span>I’m sure the rain was a factor along with the rough roads.<span class="Apple-converted-space"> </span>I didn’t feel too bad starting the run and was hoping for a 5 hour run.<span class="Apple-converted-space"> </span>I felt good running leading up to this race and knew I could do the distance but I also knew I wasn’t running fast.<span class="Apple-converted-space"> </span>I always try and take in as many calories as I can on the bike because I usually can’t take in much on the run.<span class="Apple-converted-space"> </span>I did really well on the bike taking in about 800 calories.<span class="Apple-converted-space"> </span>I use cliff blocks on the run and rely on the water, gatorade, and coke at the aid stations.<span class="Apple-converted-space"> </span>This worked good until about mile 16 then my body was not able to take in anymore.<span class="Apple-converted-space"> </span>I was feeling nauseous and even water was hard to take down.<span class="Apple-converted-space"> </span>The good thing is that it wasn’t hot so I wasn’t sweating a lot but I knew I needed some calories.<span class="Apple-converted-space"> </span>I tried sucking on one of my cliff blocks rather than chewing it.<span class="Apple-converted-space"> </span>The nausea didn’t really go away and it was a struggle for the last 10 miles. I finished the run in 5:10 just a little off of my expected time (which seemed to be a trend for this race).</div></span><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-gMQ58V96m7Q/YWIF2XIbVfI/AAAAAAAABs4/4dYeefJOnL0O6BkFUQ73E-AGnvkedaPOACLcBGAsYHQ/s2048/93_m-FPIX-3-01011937-DIGITAL_HIGHRES-4475_159936-5492979.JPG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: justify;"><span style="font-family: arial;"><img border="0" data-original-height="2048" data-original-width="1365" height="320" src="https://1.bp.blogspot.com/-gMQ58V96m7Q/YWIF2XIbVfI/AAAAAAAABs4/4dYeefJOnL0O6BkFUQ73E-AGnvkedaPOACLcBGAsYHQ/s320/93_m-FPIX-3-01011937-DIGITAL_HIGHRES-4475_159936-5492979.JPG" width="213" /></span></a></div><span style="font-family: arial;"><div style="text-align: justify;"><br /></div><div style="text-align: justify;">My overall time was about 40 minutes slower than I’d expected but with the weather I wasn’t too unhappy with that.<span class="Apple-converted-space"> I finished in 12 hours 37 minutes. </span>This was my 14th Ironman and wasn’t my fasted but not my slowest.<span class="Apple-converted-space"> </span>I wouldn’t necessarily recommend this course for an Ironman and rumor has it that it was the first and last year they will have it as a full Ironman.<span class="Apple-converted-space"> </span>I’m not sure if there will be a 15th for me but it’s always a great feeling crossing the finish line no matter what my time!!!</div></span><p></p>Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-53941549238305840612021-09-16T15:31:00.002-07:002021-09-16T15:31:34.890-07:00Boost Your Immune System <p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-LuLoFPZkkj8/YUPDDA7bb_I/AAAAAAAABrU/dSzSRbFXUPEiohv-Uyi4bGJgsd5i3_JjQCLcBGAsYHQ/s300/immune2.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="168" data-original-width="300" height="112" src="https://1.bp.blogspot.com/-LuLoFPZkkj8/YUPDDA7bb_I/AAAAAAAABrU/dSzSRbFXUPEiohv-Uyi4bGJgsd5i3_JjQCLcBGAsYHQ/w200-h112/immune2.jpeg" width="200" /></a></div><div style="text-align: justify;">Having a healthy immune system will help you minimize your risk of getting sick. There are a lot of natural ways and lifestyle habits that can help you maintain a healthy immune system. Diet and exercise are two things that will have a positive impact on your immune system. When it comes to exercise moderate exercise will have a positive impact on your immune system. If you overdue it then it could have the opposite effect and you can get run down. It's important to find a healthy balance and spend time working on cardiovascular health, strength training, and flexibility. </div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-a8yhlp7T-pA/YUPDFbJW2dI/AAAAAAAABrY/1-A3ro9rit8QnrWHMZ_1CYYn6-o-wtBqQCLcBGAsYHQ/s299/veggies.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: justify;"><img border="0" data-original-height="168" data-original-width="299" height="112" src="https://1.bp.blogspot.com/-a8yhlp7T-pA/YUPDFbJW2dI/AAAAAAAABrY/1-A3ro9rit8QnrWHMZ_1CYYn6-o-wtBqQCLcBGAsYHQ/w200-h112/veggies.jpeg" width="200" /></a></div><p></p><p style="text-align: justify;">With regard to diet, eating less processed foods and incorporating more vegetables can be essential to maintaining a healthy immune system. There's a lot of natural foods that will assist in building a healthy immune system. Some of those foods include: </p><p></p><ul style="text-align: left;"><li style="text-align: justify;">brocoli </li><li style="text-align: justify;">ginger</li><li style="text-align: justify;">garlic</li><li style="text-align: justify;">berries (acai and elderberry) and citrus fruit </li><li style="text-align: justify;">mushrooms </li><li style="text-align: justify;">tea</li><li style="text-align: justify;">yogurt</li><li style="text-align: justify;">watermelon </li><li>spinach </li><li>sweet potato</li><li>miso</li><li>chicken noodle soup</li><li>turmeric</li><li>pomegranate juice </li><li>oily fish</li><li>nuts (sunflower and almonds)</li><li>red bell pepper </li></ul><div>It's also important to reduce the amount of sugar and hydrogenated oils that you eat. Smoothies are a great way to get a lot of nutrition packed into a meal. If you are limited on time you can order super healthy smoothy mixes already prepared and sent to you at home. </div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-CERJSw3hUYw/YT1G8oCHwYI/AAAAAAAABrM/3l0Kkonsay0h3rV93yIhpk6NMVRNUiNEwCLcBGAsYHQ/s275/daily%2Bharvest.jpeg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="275" data-original-width="183" height="200" src="https://1.bp.blogspot.com/-CERJSw3hUYw/YT1G8oCHwYI/AAAAAAAABrM/3l0Kkonsay0h3rV93yIhpk6NMVRNUiNEwCLcBGAsYHQ/w133-h200/daily%2Bharvest.jpeg" width="133" /></a></div><br />Daily Harvest is a product that puts all the fruit and veggies into a cup and all you do is add a liquid and blend it together. <a href="https://get.daily-harvest.com/search-hp/?utm_source=google&utm_medium=cpc&g_net=g&utm_campaign=Google_Brand_Daily-Harvest_General&utm_content=Google_Brand_Daily-Harvest_Brand-Name_E&utm_term=daily%20harvest&matchtype=e&creative_id=482326824143&gclid=CjwKCAjwp_GJBhBmEiwALWBQk_jP7IqWbu40MHfsrpU7F_pi3_leBAE7y_oJ4rtS1veJko2AsJZSIBoCyKcQAvD_BwE" target="_blank">Daily Harvest </a></div><div><br /></div><div>Along with diet and exercise you can take supplements that will help maintain a healthy immune system. It's important to buy quality supplements from a reputable company. Some of the top supplements to take are:</div><div><br /></div><div><ul style="text-align: left;"><li>Vitamin D3</li><li>Turmeric - make sure you buy it standardized with Curcuminoids and Bioperine </li><li> Vitamin C, E, and Zinc</li><li>Glutathione</li><li>Probiotics </li><li>Elderberry </li><li>Source Natural Wellness Formula (this is a combination of several different ingredients)</li><li>doTERRA OnGuard (I sell this product so contact me if you are interested). </li></ul><div style="text-align: justify;">Getting enough sleep and quality sleep is also important in maintaining a strong immune system. If you are not sleeping well then you should try to figure out why. You may need to change some of your daily habits. Maybe you are eating or exercising too late or close to your bedtime. You could be drinking too much water or alcohol in the evening. Make sure you hydrate throughout the day so you don't have to drink too much in the evening. This could result in waking up to use the bathroom. It is a known fact that drinking alcohol too close to your bedtime will have a negative impact on your sleep. You could also try supplements to help with sleep. Here are a few supplements that help with sleep.</div></div><div><ul style="text-align: left;"><li style="text-align: justify;">Melatonin - I don't like to take this all the time because I think your body will get used to it and it doesn't work as well. Take it for a while then stop taking it for a few months before beginning again. When you stop alternate it with a different sleep supplement like CBD or GABA.</li><li style="text-align: justify;">GABA - I take a brand called Pharma Gaba by Natural Factors. </li><li style="text-align: justify;">CBD - I personally like the CBD gummies but you can take it in liquid form too. I take 50mg but some people find 10 or 25mg works well for them. I also take this for a while and then I stop and take another supplement for a while before switching back to it. </li><li style="text-align: justify;">Chamomile tea before bed is good to help improve sleep. </li><li style="text-align: justify;">Tranquil Sleep is another good supplement and its made by Natural Factors. You could even take it along with the Pharma GABA. </li></ul><div style="text-align: justify;">Here are a few more lifestyle changes that will help boost your immune system:</div><div><ul style="text-align: left;"><li style="text-align: justify;">Reducing stress is an important part of keeping your immune system strong. </li><li style="text-align: justify;">Eating a well balanced diet and maintaining ideal bodyweight.</li><li style="text-align: justify;">Limit alcohol and smoking.</li><li style="text-align: justify;">Some medications such as antibiotics should be supplemented with vitamins to help maintain a healthy immune system. </li><li style="text-align: justify;">Staying hydrated.</li><li style="text-align: justify;">Reduce sugar intake.</li><li style="text-align: justify;">Get regular massages. </li></ul><div style="text-align: justify;">I sell the OnGuard products by doTERRA and CBD by Crooked Cactus if you are interested in trying these products. Good luck and stay healthy!</div></div></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Coach Cyndee </div><p></p>Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-59488908360717688092021-08-11T17:15:00.000-07:002021-08-11T17:15:12.886-07:00 Oregon 70.3 - It’s a must do race!!<p><span style="font-family: arial;"><br /></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><a href="https://1.bp.blogspot.com/-MB9hBPSo_1s/YRRmdMc5K4I/AAAAAAAABqw/hDUsD6se4MkYjqbwpYQq4l-UF_RuUheygCLcBGAsYHQ/s2048/IMG_4597%2B2.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="2048" data-original-width="1539" height="320" src="https://1.bp.blogspot.com/-MB9hBPSo_1s/YRRmdMc5K4I/AAAAAAAABqw/hDUsD6se4MkYjqbwpYQq4l-UF_RuUheygCLcBGAsYHQ/s320/IMG_4597%2B2.JPG" width="240" /></a></span></div><span style="font-family: arial;">July was a great month because after a few years off from triathlons I completed two races!<span class="Apple-converted-space"> </span>I did the Olympic distance in Flagstaff and then a few weeks later I completed the inaugural 70.3 in Salem Oregon.<span class="Apple-converted-space"> </span>The Olympic went really well and I improved my time over previous years by several minutes.<span class="Apple-converted-space"> </span>I won the over masters category (over 40) and I was 5th overall.<span class="Apple-converted-space"> </span>I was really happy with my performance and that race has always a good race to do as a tune up for my “A”<span class="Apple-converted-space"> </span>races. </span><p></p><p><span style="font-family: arial;">I choose Salem another tune up race to do before my full Ironman in October.</span><span class="Apple-converted-space" style="font-family: arial;"> </span><span style="font-family: arial;">I had a client that was doing it as well and visiting Oregon for the first time was a bonus.</span><span class="Apple-converted-space" style="font-family: arial;"> </span><span style="font-family: arial;">It was a fast course with a relatively flat ride and a fast river swim!</span><span class="Apple-converted-space" style="font-family: arial;"> </span></p><div><span style="font-family: arial;"><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-y1qi78k6e7M/YRRlYAbv0BI/AAAAAAAABqU/auLOG5KzPXQVmbnPPQ87QRP-3DeFg1QVACLcBGAsYHQ/s1116/IMG_4627%2B2.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1116" data-original-width="1116" height="200" src="https://1.bp.blogspot.com/-y1qi78k6e7M/YRRlYAbv0BI/AAAAAAAABqU/auLOG5KzPXQVmbnPPQ87QRP-3DeFg1QVACLcBGAsYHQ/w200-h200/IMG_4627%2B2.JPG" width="200" /></a></div>We decided to swim the course the day before the race.<span class="Apple-converted-space"> </span>It is with the current so we would’t be working too hard the day before the race and we could get a feel for the water temperature, current, and sighting when swimming into the sun.<span class="Apple-converted-space"> </span>I was really glad we did this because we both ended up buying new goggles so we could see better.<span class="Apple-converted-space"> </span>I didn’t want tinted goggles but clear wouldn’t be great either.<span class="Apple-converted-space"> </span>I ended up getting the same style I always use but they had a blue tint.<span class="Apple-converted-space"> </span>These worked perfectly swimming into the sun.<span class="Apple-converted-space"> </span>When we swam the course the day before we ended up swimming right into the really shallow area we had heard about.<span class="Apple-converted-space"> </span>The next day I made it a point to avoid this area. <span class="Apple-converted-space"> </span>I usually pride myself on how well I sight in races.<span class="Apple-converted-space"> </span>I usually swim really straight and rarely swim extra by veering off course.<span class="Apple-converted-space"> </span>My swim was fast!!! I finished the course in 24 minutes however I swam close to 2600 yards!<span class="Apple-converted-space"> </span>I made it a point to swim far across the river to avoid the rocks then that must have been further than I needed to go however I think the route I took had a faster current so I wasn’t too upset. I checked with a few other people and several did exactly what I did and they had really fast times.<span class="Apple-converted-space"> </span>A few that didn’t sw</span><span style="font-family: arial;">im quite as far across the river swam a shorter distance but were slower. </span><span class="Apple-converted-space" style="font-family: arial;"> <br /></span></div><div><span class="Apple-converted-space" style="font-family: arial;"><br /></span></div><div><span style="font-family: arial;"><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-DO7x0oljbaw/YRRmLq36TLI/AAAAAAAABqk/bpIjd6mO5ZAUYBgTbPqYBQCjNwBGeau_wCLcBGAsYHQ/s1704/IMG_4849.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1704" data-original-width="1284" height="200" src="https://1.bp.blogspot.com/-DO7x0oljbaw/YRRmLq36TLI/AAAAAAAABqk/bpIjd6mO5ZAUYBgTbPqYBQCjNwBGeau_wCLcBGAsYHQ/w151-h200/IMG_4849.jpg" width="151" /></a></div><br />I got on the bike and felt really strong riding the first half.</span><span class="Apple-converted-space" style="font-family: arial;"> </span><span style="font-family: arial;">Like many flat courses there was a lot of bike traffic for the first 20 miles and made it hard to not draft.</span><span class="Apple-converted-space" style="font-family: arial;"> </span><span style="font-family: arial;">At some points I felt I could have gone faster but didn’t want to pass several people and not be able to hold my pace.</span><span class="Apple-converted-space" style="font-family: arial;"> </span><span style="font-family: arial;">I averaged 21mph for the first half and I was so excited about my speed but knew it could change if we had wind on the way back. We did have some wind coming back which cut my average to 20mph by the end of the bike. </span><span class="Apple-converted-space" style="font-family: arial;"> </span></div><div><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: arial;"><br /></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: arial;">Even though I love to run and its my favorite of the three sports its not my strongest.<span class="Apple-converted-space"> </span>I have to power through the swim and bike and hang on for the run.<span class="Apple-converted-space"> </span>Coming off an injury I have only been running 3 days a week so my goal was to just run the whole thing and not walk.<span class="Apple-converted-space"> </span>I didn't walk and finished the run exactly where I thought I would in 2hr and 10 minutes.<span class="Apple-converted-space"> </span>The run course was great with a little bit of shade and several miles of gravel instead of asphalt. <span class="Apple-converted-space"> </span></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: arial;"><span class="Apple-converted-space"><br /></span></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: arial;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><a href="https://1.bp.blogspot.com/-bt3Um8enPn4/YRRmWM5m8vI/AAAAAAAABqo/DYBH3OrqgcggfKY7kZ91BROKx2gUROFTgCLcBGAsYHQ/s2608/IMG_4596%2B3.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="2608" data-original-width="1205" height="320" src="https://1.bp.blogspot.com/-bt3Um8enPn4/YRRmWM5m8vI/AAAAAAAABqo/DYBH3OrqgcggfKY7kZ91BROKx2gUROFTgCLcBGAsYHQ/s320/IMG_4596%2B3.PNG" width="148" /></a></span></div><span style="font-family: arial;">I ended up finishing in 5:33 and was 11th in my age group.</span><span class="Apple-converted-space" style="font-family: arial;"> </span><span style="font-family: arial;">It’s not my fasted course but I felt really great about my overall performance.</span><span class="Apple-converted-space" style="font-family: arial;"> </span><span style="font-family: arial;">I would highly recommend this race! It was such a great experience and fun place to race.</span><span class="Apple-converted-space" style="font-family: arial;"> </span><p></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="Apple-converted-space" style="font-family: arial;"><br /></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: arial;">Happy Racing!</span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Coach Cyndee</p></div>Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-72442658458195080302021-07-19T15:21:00.000-07:002021-07-19T15:21:34.445-07:00Getting Back To Triathlons<p class="p1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: x-small;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-8Z2pGiHYxMs/YPX6Xct-plI/AAAAAAAABpI/ZmS9lxNedhYcemM6UfdlQCJ3NZLR-KZsQCLcBGAsYHQ/s1440/mountainmantri.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1440" data-original-width="1440" height="320" src="https://1.bp.blogspot.com/-8Z2pGiHYxMs/YPX6Xct-plI/AAAAAAAABpI/ZmS9lxNedhYcemM6UfdlQCJ3NZLR-KZsQCLcBGAsYHQ/s320/mountainmantri.jpg" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">My Most Recent Race - I forgot several things!</td></tr></tbody></table>For a lot of people it’s been a while since you’ve raced.<span class="Apple-converted-space"> </span>During COVID in person races were cancelled so if you’re like me it’s been a few years since I’ve done a race.<span class="Apple-converted-space"> </span>As you prepare for your first in person race here are some things to keep in mind. <span class="Apple-converted-space"> </span></span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-size: x-small;"><br /></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: x-small;">Nutrition: Make sure you practice with everything you plan on consuming during your race.<span class="Apple-converted-space"> </span>I would’t try anything new race day!<span class="Apple-converted-space"> </span>I know of someone who forgot the particular salt tablets he used during training.<span class="Apple-converted-space"> </span>He borrowed some from a friend and he had a horrible event with a lot of stomach issues which he thought was from the different salt tablets.<span class="Apple-converted-space"> </span>Something that simple can mess you up for your race.<span class="Apple-converted-space"> </span>Dial in your calorie consumption, water consumption, and make a checklist for your event so you don’t forget anything.<span class="Apple-converted-space"> </span>Also make sure weeks ahead of time you have enough product to get you through your event.<span class="Apple-converted-space"> </span>I’ve personally gotten close to a race and realized I was almost out of my carbo pro and that particular product can’t be purchased anywhere locally that I know of .<span class="Apple-converted-space"> </span>As your race approaches check to make sure you have enough:<span class="Apple-converted-space"> </span></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: x-small;"><span class="Apple-converted-space"><br /></span></span></p><ul class="ul1"><li class="li1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: x-small;">Bars</span></li><li class="li1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: x-small;">Gels/blocks</span></li><li class="li1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: x-small;">During workout powder such as carbo pro/heed/gu or whatever you use</span></li><li class="li1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: x-small;">Electrolytes</span></li><li class="li1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: x-small;">Breakfast food before workouts and races</span></li></ul><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-size: x-small;"><span style="font-family: Helvetica Neue;">Everyone is different when it comes to nutrition during a race. When it comes to racing shorter races are usually easier to manage your nutrition during a race. As you start training for longer races it gets a little more tricky. It takes a lot of trial and error to figure out what will work for you. When you get to half and full Ironman distances it is extremely important and it can make or break your race. You can go into a race in excellent physical condition ready for the event and if you don't have the nutrition dialed in you will possibly have a horrible race. All the training means nothing if your nutrition isn't dialed in for race day. Here is my race day nutrition plan:</span></span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-family: "Helvetica Neue"; font-size: small;"><br /></span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px;"></p><ul style="text-align: left;"><li><span style="font-family: "Helvetica Neue"; font-size: small;">Breakfast will usually consist of bagel with peanut butter and honey, coffee, and orange juice. This is my breakfast everyday. </span></li><li><span style="font-family: "Helvetica Neue"; font-size: small;">Depending on how long it will be until the race start, I might have a bar before the race with some water.</span></li><li><span style="font-family: "Helvetica Neue"; font-size: small;">On the bike I try and take in most of my calories. For a full I use carbo pro mixed with gatorade powder and endurolytes. I will make it double concentrated for my aero bottle drink and the first sips will be super concentrated then I will start to dilute it with water throughout the race. I try and take in about 100-150 calories an hour of this.</span></li><li><span style="font-family: Helvetica Neue; font-size: x-small;">I also use cliff zbars on the bike. These are 100 calories per bar and I will usually eat 1/2 or a whole bar every 90 minutes. </span></li><li><span style="font-family: Helvetica Neue; font-size: x-small;">I use a few cliff blocks with caffeine but not too many. I mostly use these on the run but will sometimes take them on the bike. </span></li><li><span style="font-family: Helvetica Neue; font-size: x-small;">On average I try and take in about 200 calories an hour on the bike during a full ironman. </span></li></ul><p></p><p class="p1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: x-small;">Gear:<span class="Apple-converted-space"> </span>Try all your gear in training. I recently purchased new bike shoes, pedals and cleats.<span class="Apple-converted-space"> </span>I am racing tomorrow but I have not had a chance to use them in training a lot so I’ll be racing with my old shoes, cleats, and pedals. I’m excited to use my new gear but don’t want to have anything go wrong during a race.<span class="Apple-converted-space"> </span>I could potentially have trouble clipping in and the cleats may need to be adjusted a few times to get them right. <span class="Apple-converted-space"> </span></span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-size: x-small;"><br /></span></p><ul class="ul1"><li class="li1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: x-small;">Get your bike tuned up several weeks before the event rather than right before the event.<span class="Apple-converted-space"> </span></span></li><li class="li1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: x-small;">Try all the containers you’ll be using for your fluids during training.<span class="Apple-converted-space"> </span>Use water bottles that you’ll be using during your race in training.<span class="Apple-converted-space"> </span></span></li><li class="li1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: x-small;">Wear your racing kit in training and practice swimming in it under your wetsuit if you’ll be swimming in a wetsuit.<span class="Apple-converted-space"> </span></span></li><li class="li1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: x-small;">Watch/computer - make sure you train with the watch you’ll be using in the race or the computer on your bike. <span class="Apple-converted-space"> </span></span></li><li class="li1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: x-small;">Shoes and laces should be the same in training and racing.<span class="Apple-converted-space"> </span></span></li><li class="li1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: x-small;">Use the wetsuit you will be racing in a few times before the race and if you have different goggles for training and racing make sure you use your racing ones a few times before the race.<span class="Apple-converted-space"> </span></span></li></ul><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-size: x-small;"><br /></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: x-small;">As you set up your race schedule it’s always nice to have a few shorter distance training races leading up to your main race.<span class="Apple-converted-space"> </span>These races will give you time to practice and work out any kinks!</span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-size: x-small;"><br /></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: x-small;">Happy Racing!</span></p><p class="p1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: x-small;">Coach Cyndee</span></p>Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-12017634057165289252021-05-07T14:40:00.002-07:002021-05-07T14:40:57.513-07:00How Often Should You Get A Massage?<div></div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-rSgEAhizPzU/YJWwI90OXMI/AAAAAAAABng/fWANsCyzlVYzTmykYjY1j4ZauePDhNSHQCLcBGAsYHQ/s2048/Massage1.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1366" data-original-width="2048" height="209" src="https://1.bp.blogspot.com/-rSgEAhizPzU/YJWwI90OXMI/AAAAAAAABng/fWANsCyzlVYzTmykYjY1j4ZauePDhNSHQCLcBGAsYHQ/w659-h209/Massage1.jpeg" width="659" /></a></div><br /></div><div>Clients always ask me how often they should come for a massage. I wish the answer was
easy and I could give one answer to everyone but it really depends on the
individual. </div><div><br /></div><div>Here are some questions to ask yourself:</div><div><br /></div><div><ul style="text-align: left;"><li>How much can I afford financially and how much time can I afford? </li><li>Why do I get massages? Is it for relaxation and stress? Is it to reduce pain or improve performance? </li><li>How do you feel when you get a massage, after your massage or when you don't get one regularly?</li></ul><div>I have clients that get massages weekly, biweekly, and monthly. I also have clients that come in only when they are in pain. If you schedule sessions regularly you are less likely to have major problems. It is much more difficult to work on someone who only gets massaged when they have a problem. A lot of times if you have something that is causing a problem it might not be good to get a massage anyway. If someone is in a lot of pain and wants a massage I will sometimes just do a light massage until the pain subsides and we have a better idea of what is going on. </div></div><div><br /></div><div>I personally prefer to get a Thai massage or stretching for one session and then a deep tissue for the next session. I get massages every other week and every week if I am getting close to an event. Sometimes I book a short session (60 minutes instead of 90 or 120) and have them work on my feet and calves because that is sometimes an issue for me. <br /></div><div><br /></div><div>I also provide short 30 minute sessions for clients to work on target areas. In these sessions I might do blading or cupping to work out specific problems someone is having. </div><div><br /></div><div>Contact me to book your appointment!!</div><div>702-373-8269</div><div>Coach Cyndee</div><div><br /></div><div><br /></div>Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-8581141242742214702020-09-07T17:38:00.001-07:002020-09-07T17:40:51.889-07:00How To Get Started Running With Your Dog<p class="p1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><span class="s1" style="font-kerning: none;"><span style="font-size: medium;">I’ve been doing most of my running for the past 15 years with dogs.<span class="Apple-converted-space"> </span>I love running with dogs and most of them love running with me.<span class="Apple-converted-space"> </span>I’ve learned a lot over the years about the right things to do and wrong things to do when running with your pup.<span class="Apple-converted-space"> </span>I am not a vet, so this is just a runner giving some suggestions to make things go smoother when you want to start running with your dog.<span class="Apple-converted-space"> </span>It’s always good to talk to your vet before you begin a running program with your dog. <span class="Apple-converted-space"> </span></span></span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; font-family: "Helvetica Neue"; text-align: justify;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-DUNZ2ji4-L0/X1bOvA3IbYI/AAAAAAAABkI/uZiW4qWSR_ELBXusSlOATnJ-UPOVgy17gCLcBGAsYHQ/s600/daisyandi%2B2.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="My all time best running buddy Daisy!" border="0" data-original-height="600" data-original-width="450" height="320" src="https://1.bp.blogspot.com/-DUNZ2ji4-L0/X1bOvA3IbYI/AAAAAAAABkI/uZiW4qWSR_ELBXusSlOATnJ-UPOVgy17gCLcBGAsYHQ/w240-h320/daisyandi%2B2.jpg" title="My all time best running buddy Daisy!" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">My all time best <br />running buddy Daisy! <br /></td></tr></tbody></table></p><div style="text-align: justify;"><span style="font-family: "Helvetica Neue";"><br /></span></div><p></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><span class="s1" style="font-kerning: none;"><span style="font-size: medium;"><span style="font-family: Helvetica Neue;">People often ask what is the best</span><span class="Apple-converted-space" style="font-family: "Helvetica Neue";"> </span><span style="font-family: Helvetica Neue;">breed to run with.</span><span class="Apple-converted-space" style="font-family: "Helvetica Neue";"> </span><span style="font-family: Helvetica Neue;">There are certainly some breeds that are better suited for running that others.</span><span class="Apple-converted-space" style="font-family: "Helvetica Neue";"> </span><span style="font-family: Helvetica Neue;">I’ve run with my dogs and 100’s of shelter dogs over the years.</span><span class="Apple-converted-space" style="font-family: "Helvetica Neue";"> </span><span style="font-family: Helvetica Neue;">I’ve found the best dogs for long distance running are medium sized, leaner with long legs.</span><span class="Apple-converted-space" style="font-family: "Helvetica Neue";"> </span><span style="font-family: Helvetica Neue;">Thats not to say some bulky pitbull type would never make a good distance runner because each dog is so different.</span><span class="Apple-converted-space" style="font-family: "Helvetica Neue";"> </span><span style="font-family: Helvetica Neue;">Good breeds for distance would likely be Pointers, Border Collies, Vizlsla, Heelers, Catahoulas, Siberian Husky’s, Medium sized hounds and most mutts that are medium sized.</span><span class="Apple-converted-space" style="font-family: "Helvetica Neue";"> </span><span style="font-family: Helvetica Neue;">Some larger breeds such as Labrador Retrievers, Hounds, Standard Poodles, and Weimeraners are usually good for medium distance running.</span><span class="Apple-converted-space" style="font-family: "Helvetica Neue";"> </span><span style="font-family: Helvetica Neue;">Dogs that typically don’t make good runners are short nosed dogs such as Pugs, Boxers, Boston Terriers and Bulldogs.</span><span class="Apple-converted-space" style="font-family: "Helvetica Neue";"> </span><span style="font-family: Helvetica Neue;">Over the years volunteering at the shelter I’ve ran with a lot of pitbulls.</span><span class="Apple-converted-space" style="font-family: "Helvetica Neue";"> </span><span style="font-family: Helvetica Neue;">Some have been really great runners and others seemed to hate it.</span><span class="Apple-converted-space" style="font-family: "Helvetica Neue";"> </span><span style="font-family: Helvetica Neue;">Most pitbulls that are at the shelters are mixed with some other breeds so you really never know what you’re getting.</span><span class="Apple-converted-space" style="font-family: "Helvetica Neue";"> </span><span style="font-family: Helvetica Neue;">A lot of pitbulls love to lounge on the couch all day and could care less about running or any form of exercise.</span><span class="Apple-converted-space" style="font-family: "Helvetica Neue";"> </span><span style="font-family: Helvetica Neue;">Then you have some pitbulls that have loads of energy and could run forever.</span><span class="Apple-converted-space" style="font-family: "Helvetica Neue";"> </span><span style="font-family: Helvetica Neue;">From my experience with pits you never know what type of runner you’ll get! </span><span class="Apple-converted-space"><span style="font-family: Helvetica Neue;"> My all time best running buddy was Daisy. She loved to run and was always eager to go! I have never found a dog like her and its been 4 years since she died. My current dogs like running but not like Daisy did. She was a mixed medium size breed and her DNA showed 50% Doberman, 25% Shetland Sheepdog and 25% Dalmatian. She was about 50lbs and was the perfect mix for running. She was strong like an ox but not too big so she could go the distance. </span></span></span></span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px;"></p><div style="text-align: justify;"><span style="font-family: "Helvetica Neue"; font-size: large;"><br /></span></div><span style="font-family: "Helvetica Neue"; font-size: medium;"><span class="s1" style="font-kerning: none;"></span></span><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; font-family: "Helvetica Neue"; text-align: justify;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-K2uXq2lvBWc/X1bPryJVy3I/AAAAAAAABkQ/CSlaKK7fMAET8BMl2uUXNgRJdGKsDls-ACLcBGAsYHQ/s206/cash.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="206" data-original-width="206" src="https://1.bp.blogspot.com/-K2uXq2lvBWc/X1bPryJVy3I/AAAAAAAABkQ/CSlaKK7fMAET8BMl2uUXNgRJdGKsDls-ACLcBGAsYHQ/s0/cash.jpg" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">One of my favorite shelter <br />pups to run with Cash <br />the Catahoula </td></tr></tbody></table><div style="text-align: justify;"><br /></div><p></p><p class="p1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><span class="s1" style="font-kerning: none;"><span style="font-size: medium;">Starting to run with your dog should begin by gradually increasing your mileage just like you probably did when you began running. <span class="Apple-converted-space"> </span>I would start with a run/walk when you begin running with your dog.<span class="Apple-converted-space"> </span>Start with walking 4 minutes then running 1 minute.<span class="Apple-converted-space"> </span>Do that for 1-2 weeks then change it to walking 3 minutes and running 2 minutes.<span class="Apple-converted-space"> </span>Each week you should increase the mileage by no more than 10%.<span class="Apple-converted-space"> </span>Dogs just like humans should have a day of complete rest to recover.<span class="Apple-converted-space"> </span>Keep the initial mileage low like 1-2 miles and gradually increase especially if your dog was completely inactive.<span class="Apple-converted-space"> </span>If you have a base of walking your dog regularly then you can start with an higher mileage. <span class="Apple-converted-space"> </span></span></span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px; text-align: justify;"><span style="font-size: medium;"><span class="s1" style="font-kerning: none;"></span><br /></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><span class="s1" style="font-kerning: none;"><span style="font-size: medium;">Let's talk about the gear you should use for running with your dog.<span class="Apple-converted-space"> </span>A waist or caincross belt is a must!<span class="Apple-converted-space"> </span>The difference between and waist belt and caincross is that the caincross will fit around your hips as opposed to your waist but both are hands free. Which one<span class="Apple-converted-space"> </span>you should get depends on where your dog is during your run.<span class="Apple-converted-space"> </span>If your dog is out front pulling which is ideal in my opinion (as long as they don’t pull too hard) a caincross belt is the best!<span class="Apple-converted-space"> </span>With this type of set up a harness on your dog is best as rather than<span class="Apple-converted-space"> </span>a neck collar.<span class="Apple-converted-space"> </span>If your dog likes to stay close by your side then a waist belt will work and either a harness or neck collar would be fine.<span class="Apple-converted-space"> </span>If you use a neck collar a thicker one is better because it will distribute any pressure on the neck better.<span class="Apple-converted-space"> </span>If you have a reactive dog then a collar is better than a harness so that you have better control of your dog.<span class="Apple-converted-space"> </span>I think its also important to have different set ups for walking your dog and running your dog.<span class="Apple-converted-space"> </span>This way your dog clearly understands what they are doing when you set out for your run or walk.<span class="Apple-converted-space"> </span>You don’t want your dog pulling on a walk but when running its not bad!<span class="Apple-converted-space"> </span>You can have different commands when beginning each activity.<span class="Apple-converted-space"> </span>When we are running I use LET’S GO and they always know when we are running rather than out for a casual walk.<span class="Apple-converted-space"> </span>A good caincross belt is made by<span class="Apple-converted-space"> <a href=" https://www.nonstopdogwear.com/en-int/belts/ . Ruffwear also makes hip belts https://ruffwear.com/collections/human-gear-for-dog-owners/products/omnijore-hipbelt" target="_blank"> Non Stop Dog Gear </a>.</span></span></span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px; text-align: justify;"><span style="font-size: medium;"><span class="s1" style="font-kerning: none;"></span><br /></span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px; text-align: justify;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><span class="s1" style="font-kerning: none;"><span style="font-size: medium;">If you have two dogs then it’s important to train them separately before running them together.<span class="Apple-converted-space"> </span>You can also tether them together if they like to run next to each other.<span class="Apple-converted-space"> </span>My two dogs both run with me at the same time however the one doesn’t like to run next to the other.<span class="Apple-converted-space"> </span>Tethering for my two was a disaster!<span class="Apple-converted-space"> </span>When we start our run my husky is out in front while my other dog is behind.<span class="Apple-converted-space"> </span>When we are headed back its the opposite the husky is in back and the hound is in front like a horse heading back to the barn! <span class="Apple-converted-space"> </span></span></span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px; text-align: justify;"><span style="font-size: medium;"><span class="s1" style="font-kerning: none;"></span><br /></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><span class="s1" style="font-kerning: none;"><span style="font-size: medium;">My dog Pacer will run out in front if someone else is running with me otherwise she runs at my side.<span class="Apple-converted-space"> </span>I only wear my non-stop running belt that goes around my hips when she’ll run out in front.<span class="Apple-converted-space"> </span>I wear a normal waist leash if it’s just us running.<span class="Apple-converted-space"> </span>I use 2 inch martingale collars when we’re running and its just us but I’ll use a Ruffwear harness when she’s out in front.<span class="Apple-converted-space"> </span>For leashes I like a lightweight but sturdy leash and Ruffwear makes great leashes. <span class="Apple-converted-space"> </span></span></span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px; text-align: justify;"><span style="font-size: medium;"><span class="s1" style="font-kerning: none;"></span><br /></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><span class="s1" style="font-kerning: none;"><span style="font-size: medium;">If you plan to run on trails its very important to work into it slowly so your dogs paws can toughen up.<span class="Apple-converted-space"> </span>Too much too soon they won’t like it and could rip up their paws.<span class="Apple-converted-space"> </span>You could also try and get them used to wearing boots to protect their paws from the rough terrain.<span class="Apple-converted-space"> </span>I still suggest running on leash even on trails because there can be lots of critters that they might like to chase or even worse rattlesnakes, skunks or porcupines! <span class="Apple-converted-space"> </span></span></span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px; text-align: justify;"><span style="font-size: medium;"><span class="s1" style="font-kerning: none;"></span><br /></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><span class="s1" style="font-kerning: none;"><span style="font-size: medium;">I don’t feed my dogs before a run and when I do feed them after the run I wait until they have completely cooled down and their breathing has returned to normal.<span class="Apple-converted-space"> </span>For long runs I carry water for my pups.<span class="Apple-converted-space"> </span>They have learned how to drink from the camelback.<span class="Apple-converted-space"> </span>You can also find collapsible water dishes that are easy to carry. Just make sure your pup doesn’t drink too much too fast.<span class="Apple-converted-space"> </span>I don’t feed snacks on long runs because dogs were meant to go longer without refueling unlike humans. I do feed my dogs more on the days we have longer runs.<span class="Apple-converted-space"> </span>I figure they are more active burning more calories so they need more.<span class="Apple-converted-space"> </span>I feed less on recovery days and days where we do less activity. <span class="Apple-converted-space"> </span></span></span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px; text-align: justify;"><span style="font-size: medium;"><span class="s1" style="font-kerning: none;"></span><br /></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><span class="s1" style="font-kerning: none;"><span style="font-size: medium;">For early morning or late night runs I use the lighthound vest for my dogs and they have a vest that lights up for humans too!<span class="Apple-converted-space"> </span>This makes us very visible to everyone! <a href="https://www.noxgear.com/lighthound?gclid=EAIaIQobChMIqsqH7KbY6wIV6D2tBh230AXMEAQYASABEgKRofD_BwE" target="_blank"><br /></a></span></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><span class="s1" style="font-kerning: none;"><span style="font-size: medium;"><a href="https://www.noxgear.com/lighthound?gclid=EAIaIQobChMIqsqH7KbY6wIV6D2tBh230AXMEAQYASABEgKRofD_BwE">Noxgear vest</a><br /></span></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><span class="s1" style="font-kerning: none;"><span style="font-size: medium;"><br /></span></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><span class="s1" style="font-kerning: none;"><span style="font-size: medium;">During the warmer months I use the Ruffwear swamp cooling vest.<span class="Apple-converted-space"> </span>In the hotter months we run shorter distance and very early but sometimes we still need this.<span class="Apple-converted-space"> </span>I freeze it and will re-wet it a few times during a 3-5 mile run.<span class="Apple-converted-space"> </span>Each dog handles the heat differently and as dogs age they typically don’t handle the heat as well.<span class="Apple-converted-space"> </span>It is important to pay attention to your dog during the summer months.<span class="Apple-converted-space"> </span>Dogs want to please you and sometimes when they are in distress they will keep trying to run with you. <span class="Apple-converted-space"> </span></span></span></p><p class="p1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><span class="s1" style="font-kerning: none;"><span style="font-size: medium;"><span class="Apple-converted-space"><br /></span></span></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-kerning: none;"><span style="font-size: medium;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="font-family: "Helvetica Neue"; margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-S8j7FTcJOxc/X1bRQ_O6aBI/AAAAAAAABkc/2fBOFnpwQ3A2Wk5qrNkHPYcnbrmCS1fiwCLcBGAsYHQ/s960/dogslilpac.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="636" data-original-width="960" src="https://1.bp.blogspot.com/-S8j7FTcJOxc/X1bRQ_O6aBI/AAAAAAAABkc/2fBOFnpwQ3A2Wk5qrNkHPYcnbrmCS1fiwCLcBGAsYHQ/s320/dogslilpac.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">My current dogs Lilly and Pacer</td></tr></tbody></table><span class="Apple-converted-space"></span></span></span></p><div style="text-align: justify;"><span style="font-size: medium;"><span style="font-family: "Helvetica Neue";"><br /></span></span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><p></p>Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-618332835246613812020-08-30T14:18:00.001-07:002020-08-30T14:24:52.009-07:00Foot Problems? Foot Pain? Then read on! <div class="separator"><p class="p1" style="clear: right; float: right; font-family: "helvetica neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin-bottom: 1em; margin-left: 1em; margin-top: 0px; text-align: justify;"></p><div class="separator" style="clear: both; text-align: left;"><span style="font-family: "helvetica neue"; text-align: justify;">For a very long time I was having pain in my heal after running and particularly I would have pain the day after running in the morning when I’d get up.</span><span class="Apple-converted-space" style="font-family: "helvetica neue"; text-align: justify;"> </span><span style="font-family: "helvetica neue"; text-align: justify;">Sound familiar? </span></div></div><p class="p1" style="font-family: "helvetica neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><br /></p><p class="p1" style="font-family: "helvetica neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;">It was similar to plantar fasciitis but only painful in the heal mostly the outside of the heal.<span class="Apple-converted-space"> </span>I was also having tightness in my calf and being a massage therapist when I worked it I felt swelling in the posterior tibialis <span class="Apple-converted-space"> </span>and retinaculum tendon across the top of the ankle.<span class="Apple-converted-space"> </span>I had a lot if issues going on! </p><p class="p1" style="font-family: "helvetica neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><br /></p><p class="p1" style="font-family: "helvetica neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;">I would do a lot of things that would provide temporary relief but it always came back. It would get better if I stopped running but once I started running again I would have the pain.<span class="Apple-converted-space"> </span>I decided to go see Dr. Nick at Canyon Lake Neck and Back again. His Graston and ART provided some relief in the past.<span class="Apple-converted-space"> </span>This time he told me about a new laser they had and suggested that I give it a try it.<span class="Apple-converted-space"> </span>I was open to just about anything because I wanted to run pain free! He did his Graston and ART work and afterwards I’d get the laser and I did this for 5 treatments. </p><p class="p1" style="font-family: "helvetica neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><br /></p><p class="p1" style="font-family: "helvetica neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;">I am so happy to report that my foot has been pain free for a month and I’ve been running the whole time!!! I have to give the laser some credit for this because although I was doing a lot to heal this injury the laser was the one new thing I added. <span class="Apple-converted-space"> In addition to the laser </span>I was getting weekly massage work on it from a massage therapist, I was working my calf with my trigger point massage gun frequently, and I was using CBD ointment topically and taking <span class="Apple-converted-space">it</span> internally.<span class="Apple-converted-space"> </span>I wanted to write about it in case someone else is having similar problems and if relief is out there I want everyone to know! <span class="Apple-converted-space"> </span></p><p class="p1" style="font-family: "helvetica neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><span class="Apple-converted-space"><br /></span></p><p class="p1" style="font-family: "helvetica neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-mvcQJgTUaFA/X0wYpiltZBI/AAAAAAAABj0/45J8pSCkGfUn18ahvoAe_a5tWfnqsZ0gwCLcBGAsYHQ/s2048/IMG_6517.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="246" src="https://1.bp.blogspot.com/-mvcQJgTUaFA/X0wYpiltZBI/AAAAAAAABj0/45J8pSCkGfUn18ahvoAe_a5tWfnqsZ0gwCLcBGAsYHQ/w328-h246/IMG_6517.jpg" width="328" /></a></div><br /><img border="0" data-original-height="1536" data-original-width="2048" height="246" src="https://1.bp.blogspot.com/-aP3jnoRJBbU/X0wYpsK1bPI/AAAAAAAABjw/8rI-76VAQIo1rPu5NdN7ceTDEBlQqH50gCLcBGAsYHQ/w328-h246/IMG_6519.jpg" width="328" /><br /><span class="Apple-converted-space"><br /></span><p></p><p class="p1" style="font-family: "helvetica neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-RP8VPmvwdng/X0wVqvSX_YI/AAAAAAAABjk/-BKj9va_rMoB-Br0fkdKWrMcYDbZMbbaQCLcBGAsYHQ/s752/triggerpointgun.jpeg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="752" data-original-width="600" height="262" src="https://1.bp.blogspot.com/-RP8VPmvwdng/X0wVqvSX_YI/AAAAAAAABjk/-BKj9va_rMoB-Br0fkdKWrMcYDbZMbbaQCLcBGAsYHQ/w210-h262/triggerpointgun.jpeg" width="210" /></a></div><br /><span class="Apple-converted-space"><br /></span><p></p><p class="p1" style="font-family: "helvetica neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><span class="Apple-converted-space">This is the triggerpoint massage gun I use on my calves. I sell it for $165. </span></p><p class="p1" style="font-family: "helvetica neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><span class="Apple-converted-space"><br /></span></p><p class="p1" style="font-family: "helvetica neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><span class="Apple-converted-space">I use the Crooked Cactus CBD products and the CBD Clinic CBD ointment. I also sell both of those products. </span></p><p class="p1" style="font-family: "helvetica neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><span class="Apple-converted-space"><br /></span></p><p class="p1" style="font-family: "helvetica neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><span class="Apple-converted-space">Let me know if you have any questions! </span></p><p class="p1" style="font-family: "helvetica neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;"><span class="Apple-converted-space"><br /></span></p><p class="p1" style="font-family: "helvetica neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;">This is where I received the treatment:</p><p class="p1" style="font-family: "helvetica neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;">Canyon Lake Neck and back 702-256-2225</p><p class="p1" style="font-family: "helvetica neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: justify;">Dr. Nick Savatchy</p>Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-56863338004405832192020-04-28T16:17:00.003-07:002020-04-28T16:18:17.779-07:00Common Massage Questions - Coach Cyndee, LMT<div style="text-align: justify;">
<a href="https://1.bp.blogspot.com/-tN9vxiKWPik/Xqi3zETJn4I/AAAAAAAABhg/OyQsdbeEjRAd4CZNCjVbvq-5sMRa8F87ACLcBGAsYHQ/s1600/massage.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="183" data-original-width="275" height="212" src="https://1.bp.blogspot.com/-tN9vxiKWPik/Xqi3zETJn4I/AAAAAAAABhg/OyQsdbeEjRAd4CZNCjVbvq-5sMRa8F87ACLcBGAsYHQ/s320/massage.jpeg" width="320" /></a>In my last blog post I talked about question I get on a regular basis regarding personal training and weight loss. I am also a Licensed Massage Therapist and I get lots of questions regarding massage so here are a few common questions I get: </div>
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<li style="text-align: justify;">What can I do for my lower back pain? This is common because a lot people have nagging lower back pain that doesn't really go away. Often times people move a certain way and tweak their back and cause sever pain. Some times clients have had diagnostic tests to determine if there is any serious problems. In the case of bulging disks or degeneration of the disk, I can't fix that but I can provide relief from tight muscles around the area. I typically tell people with this problem to make sure everything else around the area is strong and flexible. If you work on strengthening your body and keeping it flexible it's likely to help the problem and help you manage your pain. So you can do the strengthening and stretching on your own and as a massage therapist I can also help you manage the pain with regular massages. The key is to stay on a schedule and don't just come in for massage when you're in a lot of pain. If you don't have an underlying condition and suddenly have back pain it's likely you've pulled or strained a muscle. If things are tight and weak then even the smallest movement can sometimes trigger this and many times this is what I see. A client will tell me they bent over to pick up something as small as a pen and then suddenly they were in a lot of pain. This is not from that specific action (picking up the pen). This is from months of not listening to signs from your body that it needs some work. Many things have probably led up to this particular movement triggering your pain. When someone has this type of pain I don't like to do massage until the serious pain has settled down and I know there is no major injury. Usually with my schedule I can't get people in right away anyway but if someone is suddenly in a lot of pain I don't want to work on them until after a few days or a week goes by and the pain has settled down. Once that happens I can access the situation better and see how they are moving and figure out what the problem is. If the pain doesn't seem to be getting better in a a week or so I always suggest going to see a doctor. This problem usually occurs because people have neglected their body for a period of time. They probably had small signs that things were tight and not moving right but they didn't listen to their body. I always suggest regular massages on a specific schedule to prevent this. This person is probably not doing specific strengthening, stretching and self care on a regular basis. I suggest getting regular massages, doing regular strength workouts, and doing regular stretching to help prevent this. If something is acute and happens suddenly then ice is usually the best thing to use.</li>
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<li style="text-align: justify;"> What is the best pain relief cream I can use? This is really individual because everyone finds<div class="separator" style="clear: both; text-align: center;">
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one they really like. I have a few that I have found to work better for me and most of my clients really like. Most of you know I use and sell the doTERRA products. Obviously I wouldn't use them or recommend them if I didn't think they were the best! They have a product called Deep Blue which is really great. The rub is good but the pure oil is amazing and you just need to use a little bit of it for it to work great for pain relief. The unique and effective ingredient in the Deep Blue is an oil called Blue Tansy. I also really like the CBD clinic level 5 pain relief ointment. This product is really great and you can really feel the heat from the menthol. Both the Deep Blue and CBD Clinic products I sell at the salon that I do massage at, Jouvence. I also like a product called Magic Stuff H. I found this product at a small race I did in Utah, which is where this product is made. I like this so much that I tried to make it myself using all the same essential oils that they use. My batch turned out pretty good but it was a lot of work to make the product because it uses so many oils. Here is a link to their site: <a href="https://www.magicstuff.biz/store/#!/Magic-Stuff-H-2oz-Pain-Balm/p/74421312/category=21450524" target="_blank">Magic Stuff</a></li>
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<li style="text-align: justify;">What can I do about my leg cramps at night? This is tough because most times there is something going on that is not really massage related and is more medical related. I typically ask if they've talked to their doctor about it and always tell them to discuss anything they do<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-EabU3BRoWLE/Xqi4az3v1wI/AAAAAAAABhw/v4Xrk6VBxLQSg4b87GUmLI8FlzFILgQlgCEwYBhgL/s1600/DoTerra-AromaTouch-Essential-Oil-Blend-15ml-03.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="480" height="200" src="https://1.bp.blogspot.com/-EabU3BRoWLE/Xqi4az3v1wI/AAAAAAAABhw/v4Xrk6VBxLQSg4b87GUmLI8FlzFILgQlgCEwYBhgL/s200/DoTerra-AromaTouch-Essential-Oil-Blend-15ml-03.jpg" width="200" /></a></div>
with their doctor. I talk about hydration which is important in feeling good in general and may or may not be part of the leg cramp problem. Leg cramps can be caused by so many different things its hard to give someone a quick answer. If the client is older I usually talk about medications that can deplete some of the minerals and possibly cause this. I tell them to talk to their doctor about supplementing with a multi-mineral. As an athlete I've always taken Mezotrace multi-mineral supplements. It provides minerals and trace minerals that could be lost through heavy sweating. If people are getting cramps at night I'll tell them to take their mineral supplements in the evening. If it's an athlete that is getting cramps it could be overuse of a muscle or dehydration or a combination of both. Then there is some people that have really tight calves and feet and I will usually tell these people they need to work on loosening the calves and feet. You can do this with foam rolling and stretching. I use a product on my calves and feet called Rock Floss that helps to not only loosen up the tight tissue but stretch as well. There is also a few essential oils and creams that will help relax the legs. Cryoderm is a great cream for restless legs and leg cramps. It contains dead sea salt, msm, magnesium and arnica as some of the key ingredients. Cypress is an essential oil that helps with leg cramps and doTERRA makes a great oil blend that has Cypress as the main ingredient and it's called Aromatouch.</li>
<li style="text-align: justify;">Should I stretch more or at all? Most people think the answer to everything is stretching more. Stretching is good but it's not always the answer for sore or tight muscles. A lot of times I perform some stretching in my massages. It is important to have a good balance between being <div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-sxIPz85H2bc/Xqi5Ts7iVgI/AAAAAAAABh8/4IxyeqSuuUgsz8BzhlzveA9iWpQkWy05gCEwYBhgL/s1600/53303535-stock-vector-stretch-silhouettes-on-the-white-background.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="257" data-original-width="450" height="182" src="https://1.bp.blogspot.com/-sxIPz85H2bc/Xqi5Ts7iVgI/AAAAAAAABh8/4IxyeqSuuUgsz8BzhlzveA9iWpQkWy05gCEwYBhgL/s320/53303535-stock-vector-stretch-silhouettes-on-the-white-background.jpg" width="320" /></a></div>
strong and flexible. If you see yoga people they are probably too flexible and not very strong and bodybuilders or weight lifters are typically pretty strong but not flexible at all. The best thing is to be a little of both. However stretching is not always going to fix everything. Thats why as I do massage I work the tissue and then I will usually stretch if I feel it is needed. You should do static stretches warmed up so after a workout is best for stretches you intend to hold for 30-60 seconds. The active stretches are best performed as the warm up before an exercise and these stretches are moving stretches. If you want to do some stretches but have not worked out then I would suggest doing some foam rolling before stretching. This will get the tissue warmed up work out some of the tightness before the stretches. Stretching is good and I think it is important but its not the answer to everything. </li>
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<li style="text-align: justify;">I have a race should I get a massage right before it? I work on a lot of athletes that compete in running or triathlon events. When I am preparing for a race I personally get massages every other week in my heavy weeks of training leading up to the race. I get 90 minutes or 2 hours because I want the therapist to have time to incorporate stretching and work everything without rushing. Leading up to the event (the week of) I will get a massage but have my therapist use a little less pressure than normal because I don't want to have any soreness from the massage. I will usually try and schedule it about 3 days before the race. If its a very big event like and Ironman or Ultra Marathon I have found getting a massage (light) as soon as I can after the event is huge in helping with my recovery. If you don't ever get massages and you suddenly want to get one before an event I would make sure you tell the therapist you haven't had a massage in a while and that you have the event. Make sure you communicate with the therapist if the pressure is too much because you don't want to be sore form the massage right before your race. </li>
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<li style="text-align: justify;">Does massage flush toxins out of my body? This is a common myth that people believe and people think they need to drink lots of water after a massage to flush out the toxins. There is no proof of this but I will rarely argue with someone who is going to drink more water because most people don't drink enough on a regular basis anyway. The body is amazing and has organs that detoxify it and remove toxins.... like the liver and kidneys. So there is no proof that massage removes toxins or that you need to drink a ton of water after a massage. I tell people to always drink a lot of water and massage IS proven to increase circulation in the body. </li>
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I hope this is helpful!</div>
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Coach Cyndee </div>
Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-40404351424177665812020-04-07T14:10:00.002-07:002020-04-07T14:10:30.289-07:00Five Common Weight Loss and Exercise Questions I Get Asked All The Time!<div style="text-align: justify;">
I get random questions about fitness and massage all the time. I could write a blog post about each topic but I've provided just a little information about each question I get asked. Here is a few of the most common questions that I get asked all the time. </div>
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<b>Fitness/Weight Loss Related Questions:</b></h3>
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<ul><a href="https://1.bp.blogspot.com/-lo4NZRNJOX0/XoznPvSat_I/AAAAAAAABg0/U5JammSYI2AU4ZJjWOEY6r2WTNJkF1sewCLcBGAsYHQ/s1600/arms.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: justify;"><img border="0" data-original-height="182" data-original-width="276" height="131" src="https://1.bp.blogspot.com/-lo4NZRNJOX0/XoznPvSat_I/AAAAAAAABg0/U5JammSYI2AU4ZJjWOEY6r2WTNJkF1sewCLcBGAsYHQ/s200/arms.jpeg" width="200" /></a>
<li style="text-align: justify;">How can I lose fat around my belly/arms or any specific area? This is not a simple question to answer and when people ask it they are typically looking for me to respond with a super quick answer. You can't target one area to reduce weight because when someone loses weight it just comes off however the body decides it wants to lose it. The arms are tricky because women in general always ask how to get rid of the flabby skin on the tricep area. Unfortunately you can't get rid of this either and especially if you're older and have already lost some weight it's just extra skin so without surgery to cut it off its not going anywhere. You could build muscle under the skin and it might fill it out slightly but it's not going to get rid of it. Generally speaking the best plan for weight loss is to incorporate a healthy eating lifestyle, do strength training 2-4 times a week and cardiovascular exercise 2-4 times a week. I would say take at least one full day off from exercise each week and workout the other 6 days alternating some form of strength/ cardio and stretching. </li>
<li style="text-align: justify;">Are carbohydrates bad for you? Some carbohydrates are bad for you and some are good for<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-Jt00_c8rS2g/Xozpv3IgaWI/AAAAAAAABhE/Yga8TqKiID0L8HhOUqlLJPv-iP-sV9wLgCEwYBhgLKs4DAMBZVoAeXDtsJuRUhNXU6CLo0K2MomVcLptUYrPa80HSKMX1l6ZH6PcVMf2j1G_sdCLPQO4PLWdSIDU1RBZKoiYVRtEMb4XrmZCVcy3YYmJ_0z2zPRhc6ZDrYjDeiL4_cbL95H9nD5bucu5yPDlZ9aPQHechqLkbSf9iVivi1SnEC09CPVGZLX9515eZAPrGyrCxerpKuIoXSv2_LbH_IEv0BgeQDXHujjc8nl-rsN5t5yDNh1UDcG2Z2LRFoOphHn5ls902dTV3e3Jxjo9bjCBtQXdvVrVugHvcY2m40nqddwkwDi3KuCq0ctOc4In5A-4mLN41AsamEYSP6MhaEuu8kqBjPDKsNRfRXSpdn7SRMxATbB3svfnb6o_Cr9i-jxUHxG55SRLKqjlCroyBlPgV6LqNip-4EPl-jXVLCC_JhO1bVYBauVGJAtgA4USU9iR9dgWZh_JMDtl0J-aoW1JdzN7KzE3bby3UOYPM9iLj9zIBHhH7aJ4Wlumvl_gPvyi_lv9SwO_McLtEhcCVhhrti_hn9G8BxB_iwsaVzuARA8iMClZKFNQrTtxb9jk8t0pETqIp9rtRMY91AJjWWLM5z_MWgpe4wtUuis6aMOPYs_QF/s1600/04-Good-Carbs-vs-Bad-Carbs.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="630" data-original-width="1200" height="105" src="https://1.bp.blogspot.com/-Jt00_c8rS2g/Xozpv3IgaWI/AAAAAAAABhE/Yga8TqKiID0L8HhOUqlLJPv-iP-sV9wLgCEwYBhgLKs4DAMBZVoAeXDtsJuRUhNXU6CLo0K2MomVcLptUYrPa80HSKMX1l6ZH6PcVMf2j1G_sdCLPQO4PLWdSIDU1RBZKoiYVRtEMb4XrmZCVcy3YYmJ_0z2zPRhc6ZDrYjDeiL4_cbL95H9nD5bucu5yPDlZ9aPQHechqLkbSf9iVivi1SnEC09CPVGZLX9515eZAPrGyrCxerpKuIoXSv2_LbH_IEv0BgeQDXHujjc8nl-rsN5t5yDNh1UDcG2Z2LRFoOphHn5ls902dTV3e3Jxjo9bjCBtQXdvVrVugHvcY2m40nqddwkwDi3KuCq0ctOc4In5A-4mLN41AsamEYSP6MhaEuu8kqBjPDKsNRfRXSpdn7SRMxATbB3svfnb6o_Cr9i-jxUHxG55SRLKqjlCroyBlPgV6LqNip-4EPl-jXVLCC_JhO1bVYBauVGJAtgA4USU9iR9dgWZh_JMDtl0J-aoW1JdzN7KzE3bby3UOYPM9iLj9zIBHhH7aJ4Wlumvl_gPvyi_lv9SwO_McLtEhcCVhhrti_hn9G8BxB_iwsaVzuARA8iMClZKFNQrTtxb9jk8t0pETqIp9rtRMY91AJjWWLM5z_MWgpe4wtUuis6aMOPYs_QF/s200/04-Good-Carbs-vs-Bad-Carbs.png" width="200" /></a></div>
you. Processed carbohydrates and carbohydrates from sugar are bad for you. Good carbohydrates will contain nutrients and fiber and provide some nutritional benefit. Processed carbohydrates such as crackers, pasta, bread, and chips are not good for you. The good carbohydrates will come from beans (which contain fiber), yams, brown rice, oatmeal, fruit (certain fruits like berries and apples are better and contain less sugar). Even with good carbohydrates you can still eat too much. You will always need to pay attention to portion control. </li>
<li style="text-align: justify;">I eat healthy non processed food so why don't I lose weight? If you are truly eating a clean diet and still not losing weight you are probably eating too much. You can eat healthy foods and still gain weight or not lose weight because you're eating too much. The portion size will play an important role in your ability to lose weight. I would suggest measuring everything out and even better meal prep with pre-portioned meals measured and ready to eat. I would also suggest using an app to track your calorie intake for a few weeks to see how much you are eating. It's likely too much OR you need to move more by getting some form of exercise. If you have a job that requires very little movement and you are not exercising then try moving for 30 minutes a day. <div class="separator" style="clear: both; text-align: center;">
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<li style="text-align: justify;">As a vegan how do you get your protein? Honestly I don't obsess about my protein intake. If you eat a variety of foods and foods that are not processed you will probably get enough protein. Most people get way too much protein in their diet and I'm not likely at risk of being protein deficient because I'm vegan and an athlete. Vegans can get protein from many sources such as beans, nuts, tofu, some vegetables, and some grains because there is protein in so much of what we eat. Grains like Quinoa, Farro and brown rice even contain some protein. I personally don't love tofu so I eat lots of nuts and beans. In fact I eat salads regularly and they usually contain garbanzo beans, pumpkin seeds, sunflower seeds, and pine nuts. </li>
<li style="text-align: justify;">What should I eat before my workouts or should I eat anything before my workouts? This question depends on several factors and is very different for each person. The best thing to do is test what works best for you. I can give you what experts say is best to eat before a workout and you could try that and it might make you feel like throwing up. Then guess what? Thats not the best thing for you to eat before a workout. Ideally if you workout in the morning you should have something light before your workout and then have a real quality meal after your workout. Before your workout about 1/2 serving of oatmeal with some blueberries would be good for most people. Some people don't like to eat anything before a workout and if that works for you thats fine but I don't think you have to do this to burn more fat as some people might think. I personally like toast with peanut butter and honey on it and a cup of coffee. That works for me and has worked for me for many years so I stick with it. Ideally a complex carbohydrate prior to exercise will provide enough energy for a short workout that will last 90 minutes or less. </li>
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In my next post I'll talk about some of the most common questions as it relates to my massage practice and injuries, sore muscles and pain relief. </div>
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Stay Healthy and Safe!</div>
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Coach Cyndee </div>
Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com2tag:blogger.com,1999:blog-4339916263580575893.post-80744920514971991312019-10-09T10:38:00.002-07:002019-10-09T10:38:18.736-07:00Things That Might Be Sabotaging Your Weight Loss<div class="separator" style="clear: both; text-align: center;">
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As a trainer people always tell me how they are eating and they don't know why they aren't losing weight. Once I dig a little deeper by asking more questions they quickly realize when they are answering my questions what their problem might be. Many people don't realize how much they are really eating. Once you take the time to log your food in a calorie counting app for a few days you'll quickly realize you might be eating too much. You probably didn't even realize those few chips you had the other day were 200 calories! Or the few handfuls of almonds you had were 500 calories! Not to say almonds aren't healthy but they are high in calories. Things that could be sabotaging your health and fitness goals are: </div>
<ul>
<li>Eating portions that are too large.</li>
<li>Eating processed foods instead of fresh foods.</li>
<li>Not being prepared - grabbing things at last minute because you haven't gone to the store or meal prepped. </li>
<li>Not eating enough fiber.</li>
<li>Not drinking enough water.</li>
<li>Snacking instead of eating meals - snack calories can add up and sometimes they are not filling so you still will feel hungry. </li>
<li>Evening snacking is a killer for many people and their diet.</li>
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Here are a few things you can do that might improve your overall health and help you drop a few pounds along the way:<br />
<ul>
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<li>Become more aware of portion size! We've lost the concept of portion size and when you really see what one serving of brown rice is and measure it out accurately you'll realize you probably were eating a lot more than one serving. </li>
<li>Meal prep will help you stay on track. Meal prep and portion out each meal. This will prevent eating more than one serving size at each meal. If your meals are all prepared and portioned out in individual containers you don't have to even think about it. </li>
<li>Use one of the calorie counting apps to track your food and make sure you are looking at how much sugar, fiber, carbohydrates, fat, protein and sodium you are eating. </li>
<li>Drink more water! I ask people do you drink enough water? Most times they answer yes but then a few more questions reveals the truth. Most people fall short of drinking 1/2 gallon a day let alone a gallon. </li>
<li>Fiber is almost always forgotten about and people don't even pay attention to how much they eat. Choose vegetables that are darker in color because they will usually have more fiber. Beans are also loaded with fiber. Fiber will not only keep your system regular it will keep you satisfied longer. </li>
<li>If you are limited in time then do your grocery shopping online or through an app and have it delivered to your home. This is not that much more expensive and it is so easy and convenient. </li>
<li>Hire one of the many companies available to prepare meals for you. This is great for very busy people. These meals are a bit more expensive but if you're time is limited then it is a great way to get pre-portioned healthy meals. </li>
<li>If you do snack then have your snacks portioned out in individual servings. This will prevent over snacking. <div class="separator" style="clear: both; text-align: center;">
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<li>It's late, you're watching TV and you want a snack. This is about 99.9% of the population so you're not alone. When I feel this way I do one of two things. I like pistachios in the shell because they taste good, are salty and seem to help satisfy that evening urge to eat. I put a few in a dish and I get some sparkling water and thats my snack. De-shelling them takes more time you eat less and feel like you've had a nice snack. They are also healthy and have been shown to help sleep. The other thing to do it just go to bed!</li>
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Train Hard. Have Fun. Recovery Well.</div>
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Coach Cyndee </div>
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Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-38700141190953798362019-09-08T19:09:00.002-07:002019-09-08T19:09:39.041-07:00Sick Of Being Sick?<br />
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Are you that person that ALWAYS gets sick in the fall and spring? Do you simply expect it will happen and have accepted it? I refuse to accept the fact that fall and spring have to come with a cold or flu. I don't rely on the flu shot and I rarely get sick. I'm not saying people shouldn't get the flu shot but I am saying it's not for me. As a massage therapist and personal trainer I come into close contact with people and germs everyday. I am an athlete so I also run myself down and probably do more than I should between work and working out. There are so many things you can do to protect yourself from getting sick. I take vitamins regularly and some I take seasonally. My daily vitamins include the following: <br />
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<ul>
<li>A general multiple vitamin</li>
<li>Mezotrace multi-mineral</li>
<li>Now PQQ Energy - Pyrroloquinoline Quinone (pqq), CoQ10 and B12</li>
<li>Iron - being vegan I need extra iron</li>
<li>Zyflammend by New Chapter</li>
<li>Vitamin D and K2</li>
<li>doTerra Acidophilus </li>
<li><span style="background-color: white; color: #111111;"><span style="font-family: Times, Times New Roman, serif;">Doctor's Best Phosphatidyl Serine Plus DHA </span></span></li>
<li><span style="background-color: white; color: #111111;"><span style="font-family: Times, Times New Roman, serif;">B-12</span></span></li>
<li><span style="background-color: white; color: #111111;"><span style="font-family: Times, Times New Roman, serif;">Omega 3's from Algae </span></span></li>
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<span style="color: #111111; font-family: Times, Times New Roman, serif;">Since I am vegan I make sure all of my supplements are vegan. My omega vitamins come from algae and all the capsules are from vegetables instead of gelatin. My vitamin D doesn't come from fish and it is more expensive but personally I would rather not have the animal products. </span></div>
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The products I take seasonally are:</div>
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<ul><a href="https://1.bp.blogspot.com/-0Z7_eiPsH7c/XXWvQsolBbI/AAAAAAAABdk/ZDCyRwjUIRMvGZ9l4-6P6mANEKKpvHMFQCLcBGAs/s1600/maxresdefault.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="720" data-original-width="1280" height="179" src="https://1.bp.blogspot.com/-0Z7_eiPsH7c/XXWvQsolBbI/AAAAAAAABdk/ZDCyRwjUIRMvGZ9l4-6P6mANEKKpvHMFQCLcBGAs/s320/maxresdefault.jpg" width="320" /></a>
<li>Source Natural Wellness formula or doTerra On Guard. <a href="https://www.doterra.com/US/en/p/onguard-protective-blend-softgel" target="_blank">doTerra On Guard Capsules </a>They are both good products and I will usually alternate these. I will take them in the spring and fall when people typically get sick. </li>
<li>If I feel like I am getting sick (usually first signs might be fatigue or elevated heart rate) I will use EmergenC and Zicam. The key to using these is to use them when you experience the first signs. If you wait too long it might be too late. </li>
<li>If I am training a lot I might take some branched chain amino acids for recovery.</li>
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Some other things I do regularly to stay healthy are:</div>
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<ul>
<li>Get enough sleep and good quality sleep. I take Pharma Gaba by Natural Factors to help with my sleep. </li>
<li>Wash my hands regularly and use hand sanitizer. I use the doTerra On Guard hand sanitizer. I also use the On Guard essential oil combination. It's a wonderful product that has protective properties. They also make a mouthwash and throat drops that are amazing! <a href="https://www.doterra.com/US/en/p/doterra-on-guard-sanitizing-mist" target="_blank">doTerra</a></li>
<li>Eat healthy including lots of antioxidant rich vegetables. When I eat I always think about the nutritional value of the food I am eating. I think about how the food that I'm eating will make me feel. Is it going to give me energy for my upcoming workout? </li>
<li>Stay hydrated and try and drink about a gallon of water a day. If you are far from a gallon then build up to it slowly. </li>
</ul>
In the event that you do get sick here are some guidelines to follow to lessen the duration:</div>
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<ul>
<li>Make sure you get plenty of sleep and drink plenty of fluids. </li>
<li>If you have a fever then stay home from work and don't workout. Seeing the doctor is probably a good idea. </li>
<li>If I have a cold and stuffy nose and cough as symptoms I will use a day time cold medicine product to relieve the symptoms. </li>
<li>If you do not have a fever then a light workout might be ok. It's important to listen to your body. If you feel like you need more rest then take a day off. </li>
</ul>
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Living a healthy lifestyle on a regular basis will help you avoid some of seasonal sicknesses. Having a strong immune system will keep you protected, healthy and strong. You can order any of the doTerra On Guard products at <a href="http://my.doterra.com/cynthiaplatko" target="_blank">doTerra</a></div>
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Good Luck This Fall and Stay Healthy, </div>
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Coach Cyndee </div>
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Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0tag:blogger.com,1999:blog-4339916263580575893.post-1144089402406154682019-08-15T19:22:00.002-07:002019-08-15T20:03:56.184-07:00Sometimes Things Don't Go As Expected <a href="https://1.bp.blogspot.com/-TiKQ84i8pgo/XVYRgnjY0yI/AAAAAAAABc0/MIOBDgnjgbsFudMmkbk_qmZYbP1K8A7CwCLcBGAs/s1600/tahoe.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1440" data-original-width="1440" height="200" src="https://1.bp.blogspot.com/-TiKQ84i8pgo/XVYRgnjY0yI/AAAAAAAABc0/MIOBDgnjgbsFudMmkbk_qmZYbP1K8A7CwCLcBGAs/s200/tahoe.jpg" width="200" /></a><br />
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This year I haven't done much racing and it's been kind of nice just running and enjoying myself. I did Two Oceans Ultra Marathon in South Africa in April. For fun weekend getaway I signed up for a trail 50k in Lake Tahoe. I am not much of a trail runner but I looked at race photo's and this didn't look like it was very technical. Looks can be very deceiving because I did it last weekend and it was extremely technical. A few months prior to the race I had a pretty bad fall on a trail and gashed my hand pretty bad. Since I am a massage therapist it put me out of work for about a week. I decided to stay away from trails and just run the road but still wanted to do the race in Tahoe. I figured I had the fitness and if the trails were easy I would be <span style="background-color: white;">OK</span>. I trained on roads before for a 50 miler in San Francisco that was on mostly gravel trails. This run in Tahoe turned out to have very technical trails with lots and lots of climbing and rocks and roots on the trail. I was so worried about falling again I mostly hiked the trails. I ran when I felt comfortable enough to run and honestly I felt great I could have ran if I had more confidence on the trail. Since I wasn't doing much running I thought about stopping at mile 20 and calling my boyfriend to come get me. I got past that thought and talked myself into finishing the 50k even though it was extremely slow. I was glad I decided to finish because that last 10 miles was some of the most scenic miles of the entire course. They had a butterfly invasion so butterflies were everywhere and it was amazing! It was really beautiful and I'm glad I stuck with it and finished even though I mostly hiked 31 miles instead of running. We had 4,600 feet of elevation gain and topped out at almost 9,000 ft. The elevation didn't bother me and I didn't get winded at all but I did have a headache most of the time I was in Tahoe. I noticed the same thing when I was in Flagstaff which was about 7,000 ft. Everyone is affected by the elevation differently and apparently I get headaches. I'm not sure if I was up there longer than a few days if it would get better but I seemed to have a headache the entire 3 days I was there. Lake Tahoe is a beautiful place and I would love to visit again. I don't think I would ever do this race again but if your into trail running it might be for you!</div>
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<br />Coach Cyndeehttp://www.blogger.com/profile/15030884716166944554noreply@blogger.com0