JK Challenge Countdown!

The JK Challenge starts on MONDAY! Join in on the fun. I will spend the last 3 weeks leading up to the first day of spring March 20th talking about healthy steps you can take to feel good. Want to lose a couple pounds? Want to increase your water intake? Want to lift your mood? Want to learn how to eat healthy on the go? You set your own goal and I will help you by talking about many different steps you can take to improve your mental and physical well being and therefore achieve your goal.

This will be your own goal- but I will be here to support you!

Are you up for the challenge? I'm so excited many of you have reached out and said YES already! I feel so blessed to have such amazing friends in my life- you mean the world to me! Let's do this together!

I Am A Triathlete!

Months of training brought me to this moment! The Capital District YMCA's 13th Annual Pinebush Trathlon is just moments away from starting and we are getting some last minute pictures. I'm all smiles, excited and more than a little freaked out that this is about to go down!

With my husband Donavan

 After taking a couple "before" pictures I take note of the fact that triathletes are much more serious than 5k'ers. Everyone was "getting into the zone". I make my way over to the edge of the water, my stomach starts to churn and I totally understand why they are so serious. It's about to get real!

With some of my wonderful training friends

The swim is my biggest fear. You can tell in the following picture of me looking at the water:

Nervously asking a fellow racer exactly where we need to go

I only took my first beginning swimming class at the YMCA just 10 short months ago. I've only been training in the pool. Well, to be fair I did have one open water swim. That didn't go so well. It took me 20 minutes to get into the water and get over the slimy surface, fish and grass rubbing against my legs. Also- not being able to see a thing really freaks you out. This was going to be a challenge.

The horn goes off and I jump into the water to swim 375 yards. My fear of fish and slime go out the window and I put my head down and start to swim. I'm pleasantly surprised the water is warmer and cleaner in the Six Mile Waterworks than it was in the lake I trained!

I start out with the front stroke I worked so hard to learn in class. I had a brief flash thinking- my Y teacher would be proud. Then I realized- I couldn't breathe. Adrenaline is the equalizer. I couldn't calm myself- no matter how hard I tried. So, I flipped over on my back and started kicking, propelling myself across the water in a back stroke (without the stroke! Just the legs). I tried side stroke, flipped back over on my back. Then I tried my strongest stroke. Surly I could do the breast stroke toward the shore line. Nope. My strokes were choppy and I was very worried about my breath. I flipped over on my back and there was my swimming teacher. "Hi JoDee! Keep it up!" Brian said with a sweet smile sitting on a kayak serving as a lifeguard for our race. I smiled, flipped over and gave a half hearted attempt at front stroking past him to show I learned something from all those weeks of classes.

No matter if I was on my back or front- each lifeguard offered a positive word of encouragement and I channeled my favorite quote from the movie Finding Nemo.... "Just keep swimming!" I got out of the water in 9 minutes 54 seconds to cheering people.

My husband was in the second heat and he caught up to me in the transition area. We both dried off and changed into our sneakers. I got on my bike first and set out onto the 11.5 mile ride through the city of Albany and town of Guilderland.

The first three miles were spent trying to catch my breath from the swim and calm my nerves. I was mouth breathing and noticed my helmet was way too tight around my neck because of it and somewhere along the line I noticed my stomach was unsettled. With every volunteer I passed I was sure to say thank you. They were cheering and smiling and offering encouraging words that kept me going. Y Volunteers are so amazing!

I saw a mother and her daughter in a very quite section of the race and I teared up at the thought that they were there just to encourage us. If you've never been on a bike in a race you'll be surprised at how conservative you are when people are whizzing around and in front of you. My husband was one of them! I told him to go do his best and I'd see him at the finish line. I thought I was going much faster than the 55 minutes and 2 seconds it took me to get to the second transition area.

I got off the bike and knew my legs would feel like cinder blocks because of the lactic acid that builds up when biking. I took off slow and steady in the 5k run and it took a little longer to drain the lactic acid than I expected... but I just kept moving forward.

Volunteers and spectators offered positive comments and made me smile as I moved forward. I asked a volunteer if he saw my husband. He did and said he was just a couple minutes ahead of me. I ran faster... for a few minutes thinking maybe I could catch up. I have run this course several times and knew how far I had to go. I ended up incorporating the walk run method. I didn't want to but my tummy problems persisted. There was no way I was going to quit. As I made my way up the last big hill I looked up to the top and saw a huge crowd screaming for every racer. I told myself: I HAVE TO RUN THIS HILL! I did... and with gritting teeth and a smile!

Just when it got tough--- There he was! My husband came running toward me and said "FINISH STRONG! COME ON!" I dug deep and sped up... a lot! I whizzed up the hill with his encouragement. I once stopped on that hill and it cost me second place in a 5k in my age division. On this day- I conquered it!

As the finish line appeared in sight my hubby told me GO FOR IT! And he faded off to the sidelines to watch me finish! It was so awesome to have him there to help me push to the finish!

I finished the 5k portion 40 minutes 56 seconds. Much slower than my normal race.. but this wasn't just a normal. THIS was MY FIRST TRIATHLON! I ran my first triathlon in 1 hour 45 minutes 51 seconds! If you'd ask me a year ago if I would do a triathlon I would have laughed at you... but somewhere along the trip to health I embraced fitness.

I've learned to enjoy the sweat, hard work and determination required to feel strong. There's a certain satisfaction you earn from a hard workout. Not every workout is fun- but there is a lesson learned. That lesson: YOU ARE STRONGER THAN YOU THINK! I've also learned that training can set you up for success.... but it's about showing up and just doing it that makes you a success!

I want to thank the Y volunteers and the countless citizens who came out to encourage all the athletes. Thank you YMCA for helping me build my confidence and helping my husband set a personal record. The Y's swimming, running and triathlon classes took this average girl and helped to make her a Triathlete! I feel empowered to keep pushing and getting even stronger!

Thank you YMCA for helping me achieve another goal and Rob Totaro for the great pictures! Friends contact the Y to have them help you make your fitness dreams a reality!

The Pine Bush Triathlon Is Coming

Register for the Pine Bush Tri at Active.com or if you'd like to volunteer please call the YMCA. If you'd like to come out and see us compete- be sure to say hi if you see me huffing and puffing my way to the finish line.

Sprint Tri Training

Have you ever considered doing a triathlon? I can’t say I ever aspired to be a tri-athlete, but somewhere along the journey to fitness last year- I got the bug. It was right around the time that I realized that a knee injury was really hurting me and I had to find a way to cross train to be healthy and let my knee rest. I got a bike for my birthday and then in the fall I started taking beginning swimming classes. I realized I loved riding a bike and started getting upper body muscle definition I never knew I could have while learning to swim.

So, right around the time I was munching down on Christmas cookies I decided- I’m doing a triathlon! I took a class to prepare me for the indoor YMCA tri. It was amazing to compete in, but I knew deep down inside- it was just a warm up to a real sprint tri. I needed to compete in a distance based event.

time based and all inside- swim 15 minutes in the pool, spin 15 minutes on a stationary bike and run 15 minutes on the treadmill. It was

Well, this weekend I took my step toward that goal by starting a new triathlon training course- where we train distances.  We started out on the stationary bike. Unfortunately the weather isn’t warm enough just yet to take us out on the road—but they’re hoping for next week. We settled in for an hour class on the bikes. Then we bundled up and headed out to run a 5k.

I am surprised at what my body can do. I am pushing myself harder and feel a great sense of accomplishment when I reach my goals. Was I running as fast as I wanted- no and because of that I had to stop beating myself up over it. Heck- I’m out there doing it right? I could be home eating more cookies- right?

Doing a triathlon is a scary goal, but I’m swimming, biking and running my way toward it because it’s helping me stay fit. Do you have a secret goal? You know what I’m talking about- a goal that just seems too scary to try or tell anyone about. My advice to you is- go for it! You are stronger and more talented than you may believe you are. What’s the worst that could happen if you try and fail? You tried… and you can try again. What’s the worst that can happen if you don’t try? You will never know if you could have done it. Just crossing the finish line will make you feel like a winner. 

Fitness Update

Remember when I told you how I found out how many muscles I didn't have after taking a back to back class of Body Pump and Fitness a week ago? I was sore for 5 days. I think being sick didn't help the matter. My body didn't want to recover fast.

Well, this past weekend I made plans to go back and take the double class again. I know... I know- some things just don't make sense. When the snow storm threatened my plans to pump it up- I actually got upset. A big part of me really wanted to see if I could conquer the beast of two hard workouts. Well, I got my chance to face the challenge when I woke up and found that the classes were only delayed by an hour- not cancelled.

So, while everyone was enjoying coffee I had my hubby help me get out of the driveway and headed to class. It was packed again. Yep, a lot of people love those classes and teacher... and so do I!

The music was pumping and 2 hours later I was thoroughly worked out. I did an assessment of which body parts were in the hurt bag--- and it turns out I felt like only my arms would be in danger of not working for a few days.

As the day wore on- I was pretty sure that was going to be the case. Although, when I went to bed- I began to worry about my legs too. I woke up Sunday for my triathlon class. I moved my legs. They were tight but working. Then I stretched my arms. They were a little weak, but they worked too! I stood up and did a happy dance! I was sore- but functional- functional enough to do that happy dance- and only wince once! LOL

My tri class even went well and after I got done with that I really felt good. There is no doubt that you can push your body harder than you think you can. It may take a little pain to get there, but you can do it! This was the lesson I learned this weekend! Feeling good and looking forward to my next kick butt class!

Body Pump+Shred= SORE

Seriously- this guy makes it look easy and slow- my class was neither! So, Saturday I decided to get up with my girls and go to their workout class. They've been raving about it for a while now. I've also heard how sore they were- but that they loved it and kept going back for more- religiously. I finally had no excuse to pass up another Saturday morning with them- so I said count me in!

I got there and the 8am class was PACKED- I mean no room to walk packed. This must be good right? I saw step boards and dumb bells and various size weights along with hand weights piled up near each person. I was intimidated.

Thank goodness I had my girls! They make anything fun. The music started to pump and I thanked god the instructor played the BEST music. Tori also had one of those bodies you envy- so I knew she put her money where her mouth was.

15 minutes into Bodypump I was having a full fledged internal conversation about how sore I would be. I knew it was coming. I kept going. By 30 minutes in- I was dripping, my muscles were quivering.

I made it through the first class and said a little prayer. "God- please don't let me be too sore. I have my triathlon class tomorrow and basically I'd like to walk, Amen-JoDee."

Just as I was done with my prayer- Tori- the same instructor said "Are you ready for more?" with a devilish laugh. Man this girl was good!

Time for shred class. This was an hour of basically step class- but to the max. Oh yeah, and she added in rubber bands. Whoa lawdy.  I was dripping sweat.

Tori not only instructed both classes- she did every single exercise while laughing, motivating, singing and screaming! I wanted to bow at her feet after my class- well that, and basically I couldn't get up off the floor.

I knew I was going to be sore so I bought a protein shake and gulped it down. I took a potassium supplement and drank a ton of water- all the while stretching my muscles and praying for the best.

As the day wore on- the soreness set in. By the time I went to bed I was in pain. Oh- did I tell you I was coming down with a cold? So there I was congested, my head hurt and my body hurt- and I really wasn't sure what was sickness and what was workout soreness.

When I woke up Sunday I could barely walk. I medicated myself and dressed for my tri class. I was lackluster at best- running my sore and congested self around the track and then doing an ab workout- because that's the only body part that didn't hurt. I rowed for 5 minutes then walked for 15.

I sat on the couch the remainder of my Sunday. Being sick isn't fun. Being sick and sore from a workout is awful.

Would I go back? Yes. I'm sure next Saturday I'll be there.
Hopefully I won't be fighting a cold.
Would I recommend the classes? Despite my major complaining- yes! That instructor's body has inspired me to move past the pain and experience the benefits.

I know- I'm crazy.

Does Your Doctor Ask This?

Does your doctor ask if you exercise? I can't remember if mine does. Hmmm. I want to say no but something in me tells me at my last physical they noticed my weight loss and might have been prompted by that- but I don't think it's routine. Sadly my doctor is also dangerously way out of the healthy weight category and I suspect as a physician he may not make it much of a focus that I'm taking healthy steps--- if he's not.

Well, apparently doctors in one of the nation's largest health insurance plans are being encouraged to do that. Kaiser Permanente is asking it's doctors to ask patients if they exercise. Their reasoning is that if a patients vital signs are not in the healthy category they can suggest they get some exercise, lower their weight and cut down on the need for health services that unhealthy people need.

Do you think this is a good idea? A part of me thinks so. Then I also think about what they are doing with that information. Are they soon going to come up with a penalty or higher premium for people who don't exercise? What do you think? Weigh in.

Health Warning For Baby Boomers

Photo: Babyboomerera.bloggery

Baby boomers- even if you're fit at least 1 in 3 of you will eventually develop heart problems or have a stroke. This is a reality check for the health conscious because even if you're in good shape the odds are there.

The good news if you are on the healthier side it will happen 7 years later than your less healthy peers. Researchers looked at five major studies involving nearly 50,000 adults aged 45 and older who were followed for up to 50 years.

The big take-away: if you are among the healthiest and don't smoke, have diabetes, high blood pressure or high cholesterol- you can stave off a heart problem or stroke for a significant amount of years but no one is immune.

Fattest Foods In America

This is just sad. Not because it looks sooooo fattening- but because it is, and I will never have any of these dishes and that's sad... because frankly... I love food. LOL All kidding aside- these are some serious artery clogging, gut busting meals none of us should really eat.


Okay, everything in moderation- I've heard that some where.

Did you know you can actually take a tour of the country via the fattest foods in America? Some are pretty tame- like a 2 foot hot dog from Connecticut. Come on, does anyone really need a 2 foot hot dog? No wonder that one makes the list. Others are a little surprising like a Crab Louis Salad from Washington. We always think of salads being so healthy- but the salad and seafood can't make up for the mayo based salad dressing.  Here are some of the other highlights:

Photo: Kevin Dugan

Colorado: Jack-n-Grill's 7-pound breakfast burrito! Apparently it's so hard to finish one of these bad babies that it was featured on an episode of "Man VS Food". Why? 7 potatoes, 12 eggs, 1lb of ham, a whole onion, cheese and chili!

Photo: Marshall Astor

Georgia: Luther Burger. Apparently a bar in Decatur, Ga. named it after R&B Star Luther Vandross. Cook Paula Deen took it up a notch and added a fried egg on top!

Photo: mmm-yoso/flickr

Hawaii: Loco Moco. The legend is this comfort food dates back to 1949. That's when a group of hungry teenagers as the owner of the Lincoln Grill in Hilo to whip them up something cheap to eat! And this is what you get when you throw together some white rice, a beef patty and gravy. It's continually evolving and now can be seen with onions, fish and gravy added to it!

Photo: Johnathan Edwards

Maine: Lobster roll. A little ol' lobster roll never hurt anyone! Apparently it can- and it's all because of the little white stuff. Yep mayo- makes this relatively healthy portion sized meal grow your waist line!

Photo: Health.com

New York: Garbage plate. Saving the best for last. New York knows how to go big or go home! The garbage plat is described as a mess of potatoes, beans, meat, onions, mustard and sauce! We can than Nick Tahou Hots in Rochester NY for creating this meal in 1918. It now can contain- fries, macaroni salad, baked beans, your choice of meat (hamburger, cheeseburger, hot dog, sausage, chicken tender, fish or fried ham), mustard, onions and hot sauce!

Phew~ I feel like I need to go get a run in- after just looking at these pictures!