Monday, May 4, 2015

On Being Awesome


Vicky with Coach and Jess. Womens Half Marathon
Pre-race with Coach & Jess

Having a great attitude will get you much further in life than talent, skills or potential.Talking about a great attitude, allow me to introduce you to Vicky Hopper. If you have been reading our newsletters, checking out our website, or reading our Facebook page, you will probably recognize Vicky. She has been training with us for over 3 years and we love featuring her smiling face. I first met Vicky in 2011 through a mutual friend who had recommended our half-marathon training program to her. The first things I noticed about Vicky were her sunny disposition and her outgoing personality. I quickly learned that Vicky has an awesome attitude and enjoys competing, no matter how fast or slow she finishes! Vicky is one of the most inspiring athletes I have had the pleasure to train with! Here is her story…..

Vicky was born and raised in the United Kingdom. In secondary school (high school), she was very athletic and loved sports. She played as many sports as she could. She was on the rounders (an English sport similar to softball) team throughout high school and enjoyed swimming! After leaving school and starting work, her participation in sports fizzled out. This is not unusual and many of you reading this are probably nodding your heads and thinking, “Yes, same here”. The stresses of work, the responsibilities of being an adult, and her new ‘non-student’ lifestyle meant she left behind those childhood activities that she had so enjoyed. Life went on. Vicky’s work life progressed. She became a Mum (Mom), and gradually the memories of the sports activities she once loved started to fade. A few years later, she met and fell in love with the man who was to become her husband (and he still is). After getting married, Vicky and her daughter, Emma, moved to the United States with her new hubby, Dave. After moving across the Atlantic and leaving behind all her friends and family, Vicky was kept busy raising Emma (who was still very young) and building a new life in this strange land. She settled into her new life well. She made friends, found a job, and the years passed.

It wasn’t until almost 20 years after leaving secondary school, when her daughter was in high school, that Vicky decided to trade her sedentary lifestyle for a more active one. She tried a few different classes and activities like Jazzercise, Insanity and PX90. Some were too easy; some were too hard; some were too boring and none of them inspired her. She woke up one morning and decided to try running. She laced up her shoes and off she went. She never looked back. Vicky had found what she was looking for. She was in love with running! 

1st Marathon Medal-Go Vicky!
Unfortunately, not long after starting to run, Vicky injured her knee. The injury made running too painful so she started to walk instead. This turned out to be a rather serendipitous injury as she discovered that she enjoyed athletic walking even more than running! It was around this time that Vicky was introduced to the WalkAthlete half marathon training group and began her journey to becoming a WalkAthlete. She joined the Saturday morning training group. She enjoyed the camaraderie of group training, the educational sessions, and the ongoing support of the coaching team. Most importantly, she became a huge fan of post-training breakfasts! 

Vicky continued training for races. She finished 2 triathlons, numerous 5k races and a few half-marathons before deciding to train for a full (26.2 miles) marathon. In January 2013 Vicky accomplished that goal by completing her very first full marathon: The Clearwater marathon! Vicky was a superstar at that race. She walked the entire distance, she finished last, and she kept smiling until the bitter end! 

Not long after this incredible achievement, Vicky started to experience problems with ankle pain. Her doctor discovered a couple of bone spurs on her ankle and recommended surgery. She had the surgery in the fall of 2013. For a few weeks prior to her foot surgery, Vicky had to wear a ‘boot’. Remember that great attitude I mentioned earlier? On the day before her surgery, she participated in the “Run for the Fallen” 5k while wearing the boot! She might not have been fast but she was awesome!

Second Marathon Medal!
It took Vicky a while to fully recover from the surgery and, unfortunately, she lost some of her fitness and gained some weight. Not to be beaten, she worked hard to bounce back, regain her fitness and lose weight. She started walking, swimming, and doing PiYo (a combination of Pilates and Yoga) to strengthen her ankle, increase her cardiovascular fitness, and get her muscles working again! After a few months of consistent workouts and completing a few 5K, 10K, and half marathon races, Vicky started training for her second marathon. 

She earned her second marathon medal in January 2015! She wasn’t done yet though. She went on to complete two more half marathons and a triathlon in the following few months. She is currently training for another triathlon and is registered for a few races in the fall.

I asked Vicky quite a lot of questions as input to this article. Most of her answers I wove into the body of the story. Some of her answers are better shared just as she wrote them. Here they are:

Q. Did any event, person or situation motivate or inspire you on your journey?
A. When I started I was my own motivator and my internal motivation got me a long way. Coach Leenie has become an important external motivator for me. She is an inspiration; she is out there everyday training others and putting in the miles herself. She has actually done all the things she tells you to do so you know that she knows what she is talking about.

Q. What is your proudest achievement so far?
A. Finishing a marathon was an incredible achievement. Once you have become a marathoner, no one can take that away from you. It is something I will always be proud of!

Q. What do your friends and family think about your achievements? How supportive are they?
A. My family and friends think I am a little nuts but then I always have been so they probably don’t expect anything different from me (haha). My family and friends are very supportive of my goals, often ask questions about how my training is going, and are a great cheer team at my events.

Q. What advice would you give to someone contemplating starting a new fitness or healthy lifestyle program?
A. Just DO IT! If you are already thinking about it then you are half way there. All you need to do is start. After that first day the rest will be much easier. The hardest part is making a commitment and getting out there on day one. Then you just have to keep going.  A coach will help you train smarter and a training group will make your workouts more fun!

With Dave, Emma & friends        Holiday Halfathon           RFTF 5k in a boot!
Vicky has most definitely mastered the art of 'Being Awesome'! She has not achieved it by being the fastest runner, walker or swimmer. She has achieved it with hard work, a positive can-do attitude, a sunny disposition, and her willingness to get out there and give it her best shot—even when she thinks she might come last. Vicky finishes what she started, no matter how tough the journey or how long it takes her to get there! We love you Vicky!!

Saturday, March 28, 2015

Getting Started With a Walking Program

Before you start any exercise program you should consult your doctor to make sure you are fit and healthy enough to do so. 

Athletic walking is not the same as just going for a walk. It is an athletic activity that will get your heart pumping, your lungs working hard, and your muscles fired up and raring to go! Athletic walking as an aerobic exercise; not a stroll in the park!

As with any other type of exercise, you need to start slow and easy and increase the intensity and duration of exercise gradually over time. Pushing yourself too hard early on will result in burn-out and overly sore muscles; and increases your risk of injury.

If you are a brand new walker who has never walked more than a couple of blocks, use the 4+ week beginner program to get started. If you are walking the lower number of minutes, repeat that week, gradually increasing your minutes to the maximum, until you are walking the higher number of minutes. Then move on to the next week and repeat the process. It may take just 4 weeks or it may take 16+ weeks to build up to 20 minutes of walking but that is OK. It is not a competition so go at your own pace and focus on enjoying the journey. As you reach the end of each week you will feel fitter, stronger and more energized than the week before. If you feel less energized (or irritable), you are doing too much too soon. Drop back to the previous week and ramp back up more slowly. 

All walks should be in the "talk test" zone. This means that you can easily carry on a conversation, sing a song or recite the alphabet without running out of breath. If you start to get out of breath, back down on your speed a little until you are back in the Talk Test zone. The talk test zone is not just for beginners. All athletes train in this zone, whether they are walking a 25 minute mile or running a 5 minute mile. Learning how to train correctly to get the most physiological benefit from your training, from day one, will serve you well. Do not listen to anyone who tells you that huffing, puffing and feeling like you are going to throw up or pass out is the way to train. They are 100% wrong! 

Beginner Walking Program
Week One: Walk 5-10 mins Mon, Tues & Thurs, and 10-15 mins Saturday. 
Week Two: Walk 5-10 mins Mon, 10-15 mins Tues & Thurs, and 15-20 mins Saturday.
Week Three: Walk 10-15 mins Mon, 15-20 mins Tues & Thurs, and 20-25 mins Saturday. 

Week Four: Walk 10-15 mins Mon, 15-20 mins Tues & Thurs, and 20-25 mins Saturday.

When you are comfortably walking for 20 minutes, you can start the intermediate program. Follow the same rules as for the beginner program; If you are walking the lower number of minutes, repeat that week, gradually increasing your minutes to the maximum, until you are walking the higher number of minutes. Then move on to the next week and repeat the process.

Intermediate Walking Program
Week One: Walk -20 mins Mon, 30 mins Tues & Thurs, and 40 mins Saturday.
Week Two: Walk 20 mins Mon, 30 mins Tues & Thurs, 50 mins Saturday.
Week Three: Walk 30 mins Mon, 40 mins Tues & Thurs, 50 mins Saturday.
Week Four: Walk 30 mins Mon, 40 mins Tues & Thurs, 60 mins Saturday.
18-22 mins of walking is more or less equivalent to 1 mile (depending on your walking speed) so by the end of the intermediate program you should be walking about 3 miles as your long walk each week.

PLAN AND TRACK
Track your walks using a smartphone app like RunKeeper (www.runkeeper.com). This app will calculate your mileage and your walking pace. It will keep track of all your walks so you can look back later and see how much progress you have made!

You can also plan your walks in advance using route planning tools such as:
WHAT TO BRING WITH YOU
Always carry water with you while exercising. We recommend you carry a phone and ID. If
something were to happen to you or someone else it is good to have a phone with you to
call someone. ID is so if something were to happen to you, others will know who you are.

Friday, January 16, 2015

Recipes That Seem Too Good to Be True

Social media posts seem to be becoming more and more like supermarket checkout tabloid headlines.  There are so many posts, reposts, shares and advertisements declaring that “[someone] did [something] and you will be amazed at what happened next”. The whole point of these “you won’t believe your eyes” posts is to encourage you to follow the link so they can serve you up ads and make advertising $$ while you are enjoying being amazed. 

January has come around and with it all those New Year’s resolutions to get fit and eat more healthful foods. It is hardly surprising then to see that so many of the recent “you won’t believe this” posts are about food. The postings use a few carefully chosen key words and phrases that people associate with meaning “healthful”. Words and phrases like, “no carb”, “no added sugar”, or “low-fat”. While many of these recipes may be delicious, that doesn’t necessarily mean that they are healthful or low calorie. 

There are many free tools available that make it easy to figure out the nutrition information for recipes. My favorite is the MyFitnessPal app (or website). Enter the ingredients and the number of servings and the nutrition information per serving will be calculated for you. If the serving size is not given with the recipe, you will have to make a calculated guess about how large a serving you think should count as 1 serving.

A balanced and healthful diet should consist of carbohydrates, protein and fat. You need all three (in the percentages shown below) for good health and nutrition.

 
balanced diet


Facebook Recipes: Healthful or Not?

I choose three recipes that have been appearing in my Facebook feed multiple times per day over the last couple of weeks. All three of these are being “shared” and “liked” by a lot of people so I decided to calculate the nutritional information* for them to see how full of goodness they really are!


For each recipe I have also included nutritional information for a commercially available product for comparison.**

1. Oat, Banana, Apple Sauce Cookies


This Recipe for banana, oat & apple sauce cookies is the healthiest of the three recipes. However, the statement attached to the recipe “When you have a sweet tooth and want to stay on track here is a nice treat. Sugar is NOT an added ingredient”, is quite misleading. Each cookie (if you make 24 cookies from this ingredient list) contains the same amount of sugar as a chocolate chip cookie of comparable size. Bananas, apple sauce and almond milk all contain sugar. I used the Chips Ahoy, Chunky Chocolate Chip Cookie as a guide to how many calories should be in one serving of a cookie. Based on that 80 calorie per cookie number, this recipe should yield 24 cookies. This is a low fat cookie, but it is not low sugar or low calorie compared to a commercially available cookie. The nutrition information** for a Chips Ahoy, Chunky Chocolate Chip Cookie  is included for comparison. It a good homemade alternative to a packaged cookie but it contains exactly the same number of calories per serving. 

Cookie Nutrition Facts

2. Cauliflower Grilled Cheese Sandwich


This recipe came from the “23 Insanely Clever Ways to Cook with Cauliflower Instead of Carbs” article that the grilled cheese sandwich photo linked to. All but two of those recipes, did not appear to be particularly healthful. I calculated the nutrition information for the recipe shown in the photo as it was this photo that was being shared on Facebook. It is a grilled cheese sandwich made with a baked cauliflower base instead of bread. The cauliflower is mixed with cheese to make the base so the sandwich is basically cheese sandwiched between cheese and cauliflower.  The recipe stated that it would make two sandwiches so I calculated one serving to be half of the recipe. The nutrition information** for a grilled cheese sandwich from the restaurant Steak n Shake, is included for comparison.

Grilled Cheese Nutrition Facts

3. Zero Carb Pizza

Just reading the ingredients list for this recipe almost gave me a heart attack. Zero carbs does not make a recipe a healthful choice!

You may notice that the recipe shown in the photo (above) for the zero carb pizza is for the base of the pizza only. It does not include the toppings (tomato sauce, pepperoni & cheese) shown in the photograph. For accuracy I estimated the missing ingredients and added them to the ingredients list before calculating the nutrition information. I included 1/3 cup of pizza sauce per serving (which is approximately how much I would use when making a regular pizza). I counted the slices of pepperoni (56) and added those, and I made a guesstimate of 1.5 cups of grated cheese as a topping. I estimated that a cookie sheet sized pizza would make 8 servings (the recipe did not give a serving size). Just to be clear, the nutrition facts are for just 1 serving (1/8th of the recipe). I have included nutritional information** for one slice of Domino’s Pepperoni Pizza for comparison. Rather scary numbers aren’t they?

Pizza Nutrition Facts

The bottom line is, removing a carb, fat or sugar from a recipe and replacing it with a different carb, fat or sugar doesn’t necessarily mean it will be lower in calories, or more healthful. You take something away; you have to add something in its place. The something you add may be less healthful than what you took away!

*The nutritional information for the Facebook recipes has been provided as a general example with no claim to accuracy. The nutrition facts charts were created using generic nutrition information from the MyFitnessPal app. **The commercial foods nutrition information was found on the Calorie King website and we make no claim as to its accuracy. The %DV (daily value) numbers are based on a 2000 calorie per day diet (the standard for nutrition labels). If your daily calories are more or less than 2000, that percentage number will not be accurate for you.