Monthly Archives: March 2013

Day Five…

…and RYPEness, your girl wants a Twinkie in the worst way. Don’t ask me where the mere thought of a Twinkie came from, or even why I would want that toxic spongy goodness in the first place. I just wanted to be 100% honest with you all…so there it is. I want a Twinkie.

Other than that, I am feeling REALLY good! Its amazing how we totally disregard advice that is most obvious, isn’t it? I mean, it’s not hard to understand that if we put good stuff in, we get good stuff out….mind, body and soul! And what I learned these past few days is that, you can use some fresh herbs and seasonings to make really healthy stuff taste really, really good. I have fallen in love with the earthy and satisfying taste of mushrooms, onions, spinach and a touch of garlic sauteed lightly in just a touch of olive oil. And how using that yummy broth recipe (Tuesday’s post) when making brown rice makes that rice SUPERCALIFRAGILISTICALLY YUMMY!!!

tomato

Down 7 pounds, skin’s nice and clear, and energy level is great! What’s even better, I am excited about keeping all of these healthy recipes in constant rotation during the week. Because not only were they healthy, they were easy.

Eat wise RYPEness! Your body depends on it!

Happy Easter!

Running in the dark with lights!

Good morning RYPEness!

Doesn’t that subject line sound fun?? I thought so….so much so that I veered away from our scheduled topic of swimming and cycling to talk about a 5K that’s coming to Charlotte. I am soooooooooo excited about the Electric Run!!  What is it you ask? The “Electric Run™ is a 5k run, a show, participation art, and celebration of life. Incredibly talented artists and lighting technicians with experience creating beautiful art and light at Coachella, Dreamworks Animations, Disney, and some of Vegas’ hottest shows have come together to create  a world that will fill you with wonder.” Now doesn’t that just sound amazing? And doesn’t that just make you want to do it?

Electric Run

There are a plethora of cool races, be them 5K, triathlon or cycling events that are popping up all over. The infamous Spartan Race, Tough Mudder and other run/obstacle course races have also made wanting to get in shape a fun challenge and a social event. It’s this combination that keeps us motivated to stay on course. If you have a group of friends that have all signed up for a cool even in your area, it allows you to keep each other in check about maintaining a consistent workout schedule (teammate accountability). Also, you look forward to the workouts because you know you are going to get a laugh, a juicy piece of gossip or the opportunity to be a listening ear for one of your girls.

So….I challenge you to find an upcoming race in your area. As a matter of fact, check the link above and see if the Electric Run is coming to your area. THEN….get just five of your friends to sign up with you.  I betcha each of you will talk about what a great idea and life changing event it was. And that road to living a healthy lifestyle will be smoooooooooth sailing.

What say you? And who here in the Charlotte, NC area is down with the RYPE Team?

Hyped 2b RYPE!!!!

I Tri because crossing the finish line feels so good!

Happy Hump Day RYPEness!

Last night as I lay in bed, I was thinking about what to write today. And after going through some old emails to find a receipt, I came across this post of mine from May 7, 2008. It was my race report from my first Half Ironman…I did White Lake (also known as White Bake). I re-read it and felt that it was a perfect story to share again. All of the feelings that you go through…all to arrive at this overwhelming sense of accomplishment and empowerment. Its crazy good y’all. Hope you enjoy!

Oh yea-yah!!
Let me tell you… May 3, 2008 is a day that I will NEVER forget!!
I completed 1.2 miles of swimming, 56 miles of biking and 13.1 miles of running in 8:02:57…
 
Can
U
believe IT???
 
Working up to the race, even in the midst of the “and why am I doing this?” questions, your mind is set on a goal that you have set out to do. Dag-gone it, I can do it!! Even when you question your readiness – after missing a few training rides…or not doing that Thursday run….or not attending a Tuesday night swim – you still come to the conclusion of “well, I’m ready as I’m gonna be….I can do it!…? “
 
So finally its race day. As a team we all rode from our old skool dormitory accommodations…all excited about the day ahead. We find our spot in the transition area…spread out our things….everyone starts to talk about their “game day jitters”…we get in line for the porta-potty.
 
As with most races, its a wave start. I happen to be in the 11th wave…SHEESH! All that time to stand…and wait…and have to pee…again. But then my gun goes off! AND I PANIC! I have never had that happen to me before, but for a good 700 or so meters, I could not seem to get it together! Finally I relaxed, and was able to enjoy the remainder of the swim. The water was beautiful.
 
I get back to the dock…wobbly water legs have to climb me out of the water and carry me to the transition area. I find my stuff, take off the wet suit, put on my helmet, and head off for the bike ride.
ITS FLAT YALL….FOR REAL!  
With a head wind that was FIERCE!
Gee…thanks!
 
So I am just riding along…passing people here and there.
 
“Go Team!”
“You’re doing great!”
“You rock!”
“Awesome job!”
 
That’s the gist of the numerous comments that were received or given at some point and time. It was the most encouraged I have ever felt. I am rolling along and a woman comes up next to me, “Great job!”…as she passes. I respond with “YOU TOO!” Then I notice the “70” on the back of her thigh. She was 70 years old… and blew by me like it was nothing. From then on out, ever time I would see her (and that wasnt until the run segment), she inspired me to do better.
 
It was a very pleasant day…so I was just a rollin…for what seemed to be a rather long time. And then I saw the mile markers start to show up on the ground. 20 MILES???
THATS ALL????????????? My gosh…my entire body hurts!!! So I keep riding…hydrating properly…eating when I could…adjusting on the seat whenever possible…entertaining thoughts of pulling off the road, getting off of the bike, and taking a seat in the shade in some unsuspecting person’s lawn. But I just keep riding. Then I see that the end is coming…I pass the 50 mile marker…only 6 more miles to go!
 
“GREAT JOB…LOOKING GOOD!!!”
“Thanks!”
 
So I see the transition area coming up. I see my parents and the overwhelming look of relief on my mother’s face! I could actually see “Thank God she’s back” written across her forehead!! Mommies…  I get back to my area, re-rack my bike…put on my Team In Training singlet…socks, shoes…throw some gu, Cliff bars and shot blocks in my pockets….off I go…
 
Dang…I have to go to the bathroom! So I go to the porto-gross me out-dont look down-potty! And then realize that I still had on my bike shorts! So I pull them off, run back to the transition area, grab my sun visor (what a mess that would have been had I forgotten that!) and off I went… just happy as heck to be off of that bike!
 
Until I realized about a block into the run that this was gonna be rather difficult…IT WAS HOT AS HADES!  
 
So I am running…running for what seemed to be FOR-E-VER! And I come up on this voice in the distance. Just loud! And encouraging EVERYONE!
 
“Number 567 you got it!”
“Looking beautiful 245!”
“You’re awesome!!!”
 
And when I rounded the corner it was my sister!!! Encourager Extraordinare!
 
I was so happy to see her! And it felt so awesome to have her as such a big part of my day! I run past her and hear:
“You Go Michelle Lynn Gra-daaaaaaaaaaaaaaaay…!!!! LOUD!
As she points to the ground where people (including her) have taken chalk to write encouraging notes to the pack. It was awesome!
 
Then I cut the corner and I am feeling good…into my stride and then BAM! A mile marker: Two Miles.
 
WHAT? ARE YOU FREAKING KIDDING ME? TWO MILES….THATS ALL??
 
And then I hear a male voice behind me say “damn…just two miles?”
Glad it wasnt just me thinking that!
The run was long. And it was hot.
 
I stopped to help another young lady who had over-heated. I stayed with her until assistance came. Then off I went…I really welcomed that break! And I was glad to see that she was going to be OK.
Walk. Run. Walk. Run. Walk. Walk. Walk. Walk.
Then finally…two blocks to the finish line!!! You know the pace picked up…QUICK!!
I turn the corner…I see my mother and father, all of my TNT family…and I crossed the finish line.
 
What an accomplishment!! I find myself in a very small population of folk…I did a Half. 70.3 miles. Non-stop
 
I DID IT! I DID IT! I DID IT! I DID IT! I DID IT! I DID IT!
 
oh
my
GOSH!!!!
 
8:02:57 after the 11th horn sounded, I CROSSED THE FINISH LINE!!!
PRAISE GOD! I finished_01
 
I just cant say thank you enough! To all of you who told me I could do it…all of the coaches that spent their time with me…my teammates who endured with me…the prayers prayed for me…the donations made. You mean the world to me cause you contributed to this awesomely RYPE experience!!!
 
So…THANK YOU!
 
Psalm 26:12:
“My foot stands on level ground; in the great congregation I will bless the Lord”
 
Until the next race…. 

 

Have an awesome day….with yo’ RYPE self!

Feeling good, feeling GREAT!

Hey there RYPEness!!

OK, so day one of the 7-stage detox is DONE! It did prove itself to be challenging….so much so that water could not sustain me, I had to make some vegetable broth. HOWEVER…..it was perfectly legal within the guidelines of the diet. 🙂 AND!!….I discovered a really good vegetable broth recipe! Need to add some flavor to your brown rice, couscous, etc.? Then try making this broth, freezing it in useable portions and incorporating it into your favorite recipes!

Ingredients:

  • 10 cups water
  • 1 medium-sized onion, unpeeled, studded with 4 whole cloves
  • 2 cloves of garlic, unpeeled and lightly bruised
  • 2 celery ribs with leaves, cut into large chunks
  • 8 white mushrooms, halved
  • 2 carrots, unpeeled and cut into large chunks
  • 2 leeks, trimmed and cut into large chunks
  • 2 medium-sized tomatoes, quartered
  • 4 medium-sized new red potatoes, halved
  • 8 fresh parsley sprigs
  • 2 fresh dill sprigs
  • 1 bay leaf
  • 8 black peppercorns
  • 1 teaspoon coarse salt

1. Place water in a large, heavy pot. Rinse all the vegetables well, then add to pot. Bring to a boil, reduce the heat and simmer, uncovered, for 1 hour. Adjust the seasonings to taste and simmer for 30 minutes longer.

2. Strain the broth; discard the bay leaf but reserve the vegetables to eat as is, or pur
e them and use to thicken soups or sauces for stews. Let the broth cool to room temperature and then refrigerate, covered, in a storage container or freeze. Refrigerated, it will keep about 4 days. This recipe is easily doubled, and you will need more than 4 cups of broth for three of our soups. Read More http://www.epicurious.com/recipes/food/views/Fresh-Vegetable-Broth-106690#ixzz2OebCzsCZ

It was super tasty!! And because it requires you to use the vegetables with their skins still on, it is packed with nutrients!

So glad I made it. Even though today we could add fruits, I realize that I am a person that needs a savory taste. That broth does the trick! As a matter of fact, that was my go-to option on the run portion of my Ironman race in 2010. I could not stomach another e-Gel, Gu, or what-have-you. I had no desire for a piece of fruit or anything sweet! Thank goodness they had hot broth (it was pretty cold during the run) to satisfy that craving and allowed me to focus on the task at hand.

And speaking of focus….ever had those days where getting through your run seemed like something that would never happen? Check out this article on focus topics that help get you through your run, and in turn will help you build your fitness to become a better runner. Never hurts to take some cues from the pros!!

http://www.livestrong.com/article/760-focus-running/

Group_01

Be RYPE….

Happy Monday Y’all!

Hey there RYPEness!!

Are you ready to face this week with confidence and purpose? I know I am! Today is the first day of my journey on a 7 day detox. With today being the day that you can ONLY drink liquids (which can include water or fresh squeezed juices), its going to be challenging to say the least. The cool thing is, I have my “rock” by my side taking this journey with me. It makes it a little easier when you take journeys like this with someone else.

Picture1

So to keep me pushing, I thought of my most favorite poem. Hopefully it inspires you as significantly as it inspires me! And hopefully, Marianne can carry me through to at least stage 3 when I can add some raw vegetables into my diet!!! WHEW!

Be inspired….

Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light not our darkness that most frightens us.

We ask ourselves, who am I to be brilliant, gorgeous,
talented and fabulous?
Actually, who are you not to be?
You are a child of God.
Your playing small does not serve the world.

There’s nothing enlightened about shrinking so that other
people won’t feel insecure around you.

We were born to make manifest the glory of
God that is within us.

It’s not just in some of us; it’s in everyone.
And as we let our own light shine,

we unconsciously give other people
permission to do the same.

As we are liberated from our own fear,
Our presence automatically liberates others.

—Marianne Williamson

Hyped 2b RYPE!!

TGIF RYPEness!!
Yo!!! Never in a million years would I have thought of these substitutions! And this is SO right on time because on Monday I am going to start the 7 Stage Detox. I did this detox once before and loved it!  The 7 Stages in Detox Diet are:

 

  • Stage 1 Liquids only
  • Stage 2 Liquids and fruit only
  • Stage 3 Add raw vegetables
  • Stage 4 Add cooked vegetables and brown rice
  • Stage 5 Add beans, lentils, nuts and seeds
  • Stage 6 Add grains and live yogurt
  • Stage 7 Add fish

And that’s IT! For me…Monday and Tuesday are going to be tough, but by the time Wednesday rolls around and I can have raw veggies I think I will be OK. As a matter of fact, I have some really yummy raw food recipes….like tacos….that I will share. Yeah….tacos!!
Anyway, have a great weekend and try to incorporate some of these healthy tips into your diet!
RYPE and loving it!

Cycling Safety

Hey there RYPEness,

Since we are all dusting those bikes off and getting ready for some awesome rides, its time to revisit something that we should ALWAYS be thinking about when out there on the road:

BICYCLE SAFETY!

As much as we wish it were different, not everyone likes or respects bikes on the road. So its your responsibility to ensure that you are doing all the right things that will keep you safe and returning home unscathed!

Here is an article that details five key things that you should be doing while riding. Take a look see, and be safe out there!!

http://www.bicycling.com/beginners/commuting/stay-safe-traffic

LNE.01

Happy trails!

Why Tri?…

….cause its sexy, that’s why!

Hey there RYPEness!

So today I had a bit of a panic attack! April 28th is my first triathlon of the season, and its about 5 weeks away. To date, I have been on my trusty Felt once, and in the pool like….none.

YIKES!

I am not going to worry too much though. I am going to use the Huntersville Sprint Tri to gauge my fitness at this point and determine what I need to do to improve my time for the next race on the agenda. Actually, for me I find this a good way to start a season. I have kinda gotten started, but not focused. I signed up for Huntersville, so there is no backing out. I will very likely be embarrassed by my time which will kick my lazy butt into gear! What a plan, right? 🙂 HA!! The key to this fitness thing?….find what works for YOU!! For me, not wanting to embarrass myself twice is a good enough reason to remain focused!

Anyone want to join me? COME ON!…I am sure its going to be a fun race. SIGN UP HERE!

IMG_3203

We can struggle through this one together, then get ready to have some real fun….like heading to Asheville, NC to do the Enka Sprint at the Biltmore on June 15th!! Yeah…that got your attention, didnt it?

Have a RYPE week!

Ya mon!

Hey there RYPEness!

This back and forth weather is crazy, isnt it? But I must admit that these high 40 mornings and mid 50 evenings make getting into the run swing of things a lot easier. Ya know? After I get over that initial shock of coldness, it actually starts feeling pretty good….as long I as my fingers and ears are warm. 🙂 Definitely take advantage of getting that run fitness level back up with these run-friendly temps…make it as easy as possible, right? RIGHT!

Anyone who knows me knows how much I love to have a really good time. So, to keep up with my fitness, I think its cool to find endurance events in super cool places. First off, when I am training for the event, I have a smile on my face when thinking about the destination I am going to. Secondly, once I have completed my event in this most awesome place, I don’t feel the least bit guilty about what tasty foods (and beverages) I may indulge in.

I tri…therefore I eat. That’s my motto. LOL!

So that being said, check out what RYPE is doing: we are heading to Jamaica in December to do the Reggae Marathon, Half Marathon and 10K!!! The race is December 7th and I heard its a great time! I absolutely LOVE Jamaica! The island and its people are warm and beautiful! I have done Jakes Off Road Triathlon a couple of times and have been dying to get back down there to do another event. All I can say is….I CANNOT WAIT!

???????????????????????????????

I was perusing the internet for stuff about the race and came across this cool sistah’s video race report. Take a look see…and then plan to join us!

http://www.runwifeyrun.com/travel-tuesday-reggae-half-marathon-race-day-video-recap/#comment-16682

Hyped 2B RYPE (and going to Jamaica!!!)

 

Motiviation Mondays!!!….

Hey there RYPEness!

first_step

And it’s as simple as that.

Have an awesome week RYPEness!