Sunday, June 26, 2016

Plan To Succeed

It doesn't matter if you hope to complete a 5k, sprint triathlon, marathon, or ironman you need  a plan to get to the finish line.  If your goal is to lose weight, feel better and live a healthier life then you need a plan to do that too.  You have to make the decision to make a change and commit to the change.   In the end that will lead to success in whatever you want to do.  I have seen people do unthinkable and unbelievable things because they have a great plan to get there and they were very committed to the process.  It is also important to make realistic goals for you as an individual.  Many people decide on a goal because a friend is making a change and has convinced them to do it with them.  This may not be the right goal for you or it may not be realistic for you.  It is important to take into account how achieving this goal will affect your lifestyle and think about the time commitment involved.  Can you dedicate yourself 100% to following the plan with work and family?  If not it may not be the right goal for you.   When you set a goal there should not be a -if I can't do this then I will do that clause in the goal.  If that is the case then that goal is probably unrealistic for you and you have set yourself up for failure from the beginning.  Follow a good plan and you will succeed in your goals.  

Monday, June 6, 2016

Weight Loss While Training For Long Distance Triathlons

Many times people get into triathlons because they are trying to lose weight.  At first they do lose weight while doing some of the shorter distances especially when they go from no activity to regular exercise.  After doing the shorter distance many people inevitably want to do longer stuff like the half and full ironman distances.  Many times the weight loss slows or stops and the training volume has increased.  Most times the appetite increases with more training and people are eating the wrong foods so they don't lose weight.  When training long hours you have to fuel your body to make it through the long rides which many times are followed by a run.  I find that sometimespeople who are trying to lose weight don't want to take in calories while they are training.  They would rather save those calories for goodies after their training and reward themselves with something good.  Some people just want to cut calories so they don't take too many calories while working out.  This is a huge mistake and will likely lead to a bad workout and poor recovery.  If you are training for an ironman and not losing weight you should look at the type and quantity of calories you are consuming throughout the day.  You need to fuel properly during your workouts and this is NOT the time to cut calories.  The bike is the place to consume your calories during a full or half ironman.  Try and take in between 150-250 calories per hour depending on your weight it may be lower or higher.  Part of the calories should come in liquid form and part in solid or gel.  It is also important to begin your workout with a good pre-workout meal.  If you are eating healthy throughout the day you will continue to lose weight and your body will become more efficient at utilizing your fat stores for energy.  If you don't consume enough calories during your workout you will most likely not be able to finish your workout, have a crappy workout, or not recover well from the workout.  The end goal is to finish the race and you may not finish the race if you don't fuel properly for it. 

Train Hard.  Have Fun.  Recover Well.  

Monday, March 21, 2016

The Benefits of a Himalayan Salt Massage Stone And Thai Massage

I recently started doing Himalayan Salt Stone Massage and Thai Massage.  Here are some of the great benefits that await you if you schedule one!  

The benefits of a Himalayan Salt Stone Massage:
  • Negative ions are produced when heated providing a sense of relaxation.
  • The heat of the salt melts restrictive fascia to go deeper into the muscles and loosens the joints andt he moist heat of the stones helps with soothing inflamed muscles and joints.
  • Leaves the skin feeling refreshed and glowing and the salt stones contain moisturize and plump up the superficial layers of the skin.
  • May detoxify and alkaline the body.
  • May aide in reduction of insomnia, blood pressure and stress.

On a spiritual level:
  • Can ground and balance meridian levels, chakras and electromagnetic field.
  • Clear your prana and energy.

Himalayan Salt Stones are used with a choice of organic coconut or massage oil for your relaxation needs. The stones can be used in conjunction with other massage techniques. Highly recommend when fascia is very tight.
The stones provide 84 essential mineral and trace compounds. Stones may be used hot or cold. Unlike river stones, Himalayan stones are anti micro-bacterial.

The benefits of a Thai Massage:
Thai massage should be called Thai Stretching because it is more stretching and compression rather than massage.  When receiving a Thai Massage you should wear loose clothing and it can be done on a mat on the floor or on a table.  

Physical Benefits of Thai Massage


Help detoxification of the body and boost immune system.
  • Increase blood circulation, lower blood pressure.
  • Good for muscle relaxation, increase flexibility in your muscles, and increase mobility.
  • Improve breathing.
  • Improves posture, balance, corrects body alignments and dissolves energy blockages.
  • Improves athletic performance.
  • Help arthritis and back pain.
  • Help tone the body, strengthen joints and fight diseases, including chronic joint problems.
  • Prevents illnesses and alleviates degenerative diseases.
  • Slows the aging process.

Mental Benefits of Thai Massage

  • Improve your outlook towards life; builds an emotional balance.
  • Help with concentration and creativity and helps with mind and body concentration.
  • Clear and calm your mind and help you gain mental clarity.

Psychological effects of Thai Massage

  • Reduce and relieve stress and anxiety.
  • Help people boost their inner energy levels.
  • Develop discipline and self-control.
  • Achieve better health, increases health and vitality.
  • Raise the energy level and stamina 


Give yourself a wonderful treatment by scheduling a Himalayan salt stone massage session or Thai session today.Contact me for discounted rates through the end of the month!  

Coach Cyndee


Saturday, March 19, 2016

10 Common Mistakes When Beginning An Exercise Program

When people come to me to begin an exercise program they are usually more than ready to get started.  They have been waiting for the right moment and want to get going as soon as possible.  I love the enthusiasm a new client brings to my training group.  Sometimes their enthusiasm gets the best of them because they overdo everything.  Sometimes they restrict too much food and don’t want to take a day off from the gym.   When you begin a new program don’t make these mistakes. 
1.     Doing too much too quick.  Take it easy in the beginning and don’t be afraid to do less rather than doing more.  This will lessen the likelihood that you will become injured and make it more likely you can work up to the harder stuff.  Don’t be afraid to ask your trainer for a modification for an exercise if you are struggling through something.  Some people just push through it and then don’t realize they overdid it until they get home or the next day. 
2.     Restricting your diet too much and losing weight too fast.  People are so motivated at first they eat perfectly and don’t allow anything they enjoy. Many times when I consult with a client I ask them how long they have been eating badly, if they have ever tried any “diets”, what did work in the past and why did they regain the weight.  If someone has lost and regained weight many times, gone on low carb diets, eliminated food groups completely then something is not working.  I try and talk more about portion sizes, adding healthy foods, preparing more food instead of eating out, and timing your food intake.  This type of discussion is more about adding good things in and not restricting foods.  Sure you want to avoid the “bad” stuff but what about all the good things you can have! This has to be something they can sustain for the rest of their life.
3.     Doing it alone.  Sometimes its unavoidable starting an exercise program on your own but if you can convince a friend, co-worker or significant other to do it with you that may help motivate both of you.
4.     Not drinking enough water.  When you start an exercise program you have to make sure you drink more water than you were before you began the program.  When you exercise you sweat, which causes water loss and not replacing it will make you become dehydrated. Dehydration can lead to a number of problems such as headaches, muscle loss, hair loss, skin problems, fatigue, and a number of other problems.  Being properly hydrated is essential for building muscle, losing fat, maintaining energy levels, healthy skin, and appetite control.
5.     Not getting enough sleep.  Sleep is when your body recovers and it is essential to help  More muscle equals less body fat.  Muscle is a fat burning furnace so you need to sleep to help it recover and grow.
your muscles recover and grow.
6.     Doing only one thing.  It is important to mix up your workout routine. You should have a good combination of exercises to help improve your strength, cardio, functional fitness and flexibility. 
7.     Not setting goals.  It is important to set specific attainable short and long term goals.  Make sure you document your starting numbers such as weight, fat percentage and muscle mass.  You can also do measurements and from those numbers set realistic long and short-term goals.
8.     Not keeping a food log.  When you are trying to lose weight initially it is important to keep a food log.  It’s important to see where you are at with all your macro and micro-nutrients.  It’s good to see how much protein, carbohydrates, fat, sugar and fiber you are eating.  Most times you will see you are eating too many carbs, too much sugar, and not enough fiber and protein.  Calories are good to track but more important are what type of calories you are consuming.  You will be amazed when you start tracking stuff.
9.     Not letting your body recovery properly so you can remain injury free.  This encompasses many things because there are so many ways to let your body recovery.  Taking one day off a week is good or using that one day for yoga or stretching only.  We discussed the importance of sleep for recovery so getting enough sleep is essential.  Using tools such as foam rolling, massage and chiropractic care can help you remain injury free.  Scheduling a regular massage every two weeks or once a month is a great idea! Foam roll several times a week and make sure you have a good cool down and stretch routine after your workout.
10. Not warming up properly.  Many people just jump right in to every workout without a proper warm-up.  Active stretching is a great way to warm-up before workouts.  Active stretches are moving stretches as opposed to static stretching.  This will reduce your chance for injury and keep you working out longer!

Don’t fall victim to these common mistakes people make when beginning a workout program.  If you are just starting a workout program be smart and  you will be able to continue your program for a very long time.

Tuesday, March 15, 2016

Preparing for your race season

My second triathlon ever!  I think I went the
wrong way on the bike at this race
It's that time of year when the first triathlon of the season is ONLY a few weeks away.  By now you should have your events for the year planned out.  If not the entire year you should have the first half of the year planned out.  During the winter many people choose to ride indoors avoiding the colder weather and it's also very unlikely you have been in the open water.  As the weather starts to get nice and the daylight longer you should be outside on your bike.  The indoor trainer is great during the winter months but there is nothing like having experience on the road.  This is especially true for newer cyclist who lack the bike handling skills of the more experienced rider.  I would suggest a minimum of 2 bikes a week be outdoors when the weather is nice.  It is great experience to ride in all types of weather too so don't shy away from riding outside on windy days as long as its not unsafe.  You never know what you will experience race day.  I rarely ride outside if its gloomy or there is a chance of rain and this hurt me on a few races that I did when it was raining.  I didn't have confidence on the bike in the race and it was because of my lack of experience riding in the rain.

I didn't expect to
cramp in the swim at
Ironman St. George 
Be prepared for open water 
There are many people who are great swimmers in the pool but then they get to the open water and have a tough time.   It is essential to get experience in the open water before your season begins.  Its important to practice sighting and learning to swim in a straight line.  It is also important to swim in your wetsuit and just in general get used to being in open water.  You will see lots of stuff in the water and don't want to get freaked out race day.  The more you are in open water the more comfortable you will be.  If you don't do this before race day your likely to have a meltdown and start off your race very bad.

In all your workouts you should be practicing your race nutrition.  You should be practicing now what you eat before workouts, and during workouts.  This is important for all distances of races.  People sometimes think the shorter distance races this doesn't matter as much but you don't want to try things out race day. You should know what nutrition will work for you before race day.  Don't ever try anything on race day that you have not used in training.

Training for a hilly race you should be riding
lots of hills!
Use your equipment during your training workouts.  Don't just have RACE shoes, or RACE kits or RACE googles.  You can use these during your race but you should have used them quite a bit in training too.  If you just have googles you use for a race then what if they have sat in a bag for the entire off season not being used and maybe you go to race in them and the strap suddenly breaks.  Trust me that has happened before so anything you use for a race should be something you're using in training.

At this race we had lots of wind which
wasn't expected
Be prepared for the unexpected and be open to adjusting your plan and goals during the race.  It is likely something will happen during the race that has not happened in training.  Your chain may fall off, you may get a flat tire, you may have an anxiety attack, or you may lose your water bottle off your bike.  These things happen and they all can be overcome if you don't freak out and lose it.  Stay calm and work through the problem.  The times I have had mechanical problems on the bike I decided to focus on having a really great run.  That way I could take something good from the race.
Always make your transition area look nice and match!

Whatever happens just make sure you don't forget that this is just for fun and everything will work out and you can only do the best that you can.  Many people could never even imagine doing what you are planning on doing so you are already ahead of so many other people.  Enjoy your race season and don't forget to have fun.

Tuesday, February 23, 2016

10 Simple Steps To A Healthier Life

Some people suddenly come to the realization that they are out of shape and unhealthy so they make drastic changes right away which are very hard to stick to.  If you want to make changes that will stick then I suggest making simple changes that will be realistic.  Once you have made several good changes and have stuck with them add in other changes and continue the process.  Here are 10 easy changes that just about anyone can do.

  1. Park in a spot that is further away from the front of the store rather than circling around to find the closest spot.  
  2. Take the stairs if you have the option instead of the elevator or escalator. 
  3. Drink more water each day. If you don't drink much at all set a lower goal of 1/2 gallon a day. If you exercise and know you don't drink enough then shoot for one gallon a day.  This will make you feel better, improve you skill and decrease cravings. 
  4. Add more vegetables to your diet.  Try and get 3-5 servings of vegetables each day.  This will make you feel full and they are loaded with lots of nutrition.  
  5. If you have a dog devote 15-30 minutes a day to walk it.  Its good for you and for the dog.  
  6. Make simple changes to recipes.  In many recipes you can substitute healthier alternatives to the bad ingredients.  Use the internet to find simple recipe fixes.  
  7. Get a workout partner because if you have to meet someone to workout your less likely to miss the workout. 
  8. Find activities that you enjoy doing that require movement.  Skating, hiking, and dancing are just a few activities that people enjoy that require movement.  You could also volunteer with organziations like cleaning up community parks, walking shelter dogs, helping kids all these activities are physical and require movement and you are doing something good. 
  9.  Limit fast food to one day a week or month depending on how much you currently eat it.  This will not only save your health but will save your wallet. 
  10. Don't drink your calories.  Try and avoid sugary beverages such as soda, juices, gatorade and energy drinks.  Limit alcohol to no more than 2 drinks a week. 
These changes are simple and easy and will save you calories and each week those calories you save add up.  The extra calories you can burn will also add up and in the end you will lose weight and feel better.  

Monday, February 15, 2016

Making Your Weakness Your Strength

Its never enjoyable to do something your not really good at.  When it comes to triathlons most people have one discipline they are not that good at.  Some people have one discipline that they really hate and are horrible at.  Most times people have one discipline they are really good at and they do that one more than any of the others.  Unfortunately most people don't do enough of the sport that they are really bad at.  I find this especially true of the people who are horrible in the pool.  If you are a really bad swimmer one thing (other than getting a coach) that will make you better is to swim more.  I usually suggest people get in the pool 4-5 days a week for 20-60 minutes if they need a lot of help and the same is true for the bike.  If you want to become stronger on the bike then I would suggest you bike more.  If you are thinking about doing a triathlon this year and you are really bad at one of the disciplines then take time to master it.  Set aside a block of training that focuses on that one area.  This is not to say you will not do anything else.  You will still do workouts in all three sports just do less of the other two.  If you are doing 3 times a week of each sport then in a sport specific block you might do 4-5 times a week on your weakness and 2 times a week on the other sports.  You could do this for a month depending on how close to your race you are or i
f you have enough time you could do it a little longer.  Another important part of mastering your weakness is to continue to do it all year long.  People who hate to swim or are really bad at it usually don't swim in the off season or winter months.  This is the worst thing you can do if you want to become a better swimmer.  I don't take any time off from swimming, biking or running as long as I am not injured.  I hate biking but I still bike in the off season.  It is something you have to do if you want to become a better triathlete.  Who knows maybe you will eventually love your weakness and it will become your best event of the three!