Category Archives: Motivation

Destination is good!

Hey there RYPEness!!

So we all get into our fitness slumps. Nothing seems exciting anymore. Your favorite run routes have becoming mundane. The weather is not the most friendly for any outside training.  It just plain kinda sucks.

Well…do I have the remedy for the rounding fall and heading into winter training blues! The Reggae Marathon, Half Marathlon & 10K was about the most fun I have had doing a race and then chillin’ hard AFTER the race…ever. From the people, to the excitement of starting a race at 5:15AM, to the music, to the well organized set up (tons of water stations), to the scenery (frequent glimpses of the ocean as you ran down the road lined with cheering Jamaicans and foreign spectators), it was, in a word, AWESOME! And then after you have run your distance, crossed the finish line and gulped down fresh coconut water served right out of the coconut, complete with straw…you grab a Red Stripe and relax your feet in the ocean.

Shiggity don’t get no better than that.

However, if tropical bliss aint your thing, then find a cool destination race in a place of interest to you. There are all kinds of lists that reference good races, like Forbes Magazines Top 10 Marathons Worth Traveling For. Grab a few of your best buddies and get them to sign up too, then the party begins. Motivating each other to do the training workouts is a lot more fun, and then the race itself becomes much more than a race! It’s a way to settle that bet…its a much needed BFF get-away…its a fun party that’s packed with healthy well-being elements that are not only going to enrich your physical self, but your mental and spiritual as well. There is something to be said about all of the studies being done on the concept of group exercise. There is also something to be said about all of the thought and effort being put into executing “cool races in cool places”. Bottom line…it works for people.

So…check the listings, find a race, grab your crew and start the journey! I can guarantee that you may find adding one of these types of races to your schedule will become an annual “must do!”

Just trying to “Inspire YOU to Tri”!

Getting ready to get it in!

Getting ready to get it in!

Aside

Yesterday I completed the inaugural Carolina Half (70.3), it was my fourth half Ironman distance race. I usually give a regular ole race report about the course and things I experienced during the race, but this past week was definitely … Continue reading

You can become a triathlete…TODAY!

Good morning RYPEness!

Still nervous about taking that leap into the world of triathlons, are ya? When you hear the word triathlete, you automatically assume it entails the arduous tasks of swimming, biking and running, don’t cha? And you just keep thinking that the amount of time you have to spend in the pool to get ready for this race is definitely not compatible with easy quaff maintenance, aren’t ya? Ummmm hmmmm.

So check this out…according to the book “Exercise and Sports Science” (William E. Garret and Donald T. Kirkendall), a triathlon is a multiple-stage competition involving the completion of three continuous and sequential endurance disciplines. 

Following me? In the basic definition, I do not see any reference made to the words “running”, “cycling” OR “swimming”.

Now, what I am about to tell you is not going to win me the Nobel Prize. Nor is does it negate the fact that I am the biggest fan of the most popular and widely recognized form of triathlon (swim, bike run), and I am completely convinced that you CAN do a this form of a triathlon, and totally believe from the bottom of my heart that you should do the most widely recognized form of this most awesome sport. IJS. 🙂 What I am about to tell you is something that can give you that power-move boost you need…today.

Ready?….

Create YOUR OWN TRIATHLON!!

Say what???

Yeah…go to the gym today and create your own! All of those wonderful machines in the gym that have been calling your name? Like the rowing machine? The recumbent bike? And the elliptical machine? TRIATHLON!…let’s go!

Set your timer on your phone (yep, there is an app for that) to fifteen minute intervals. Take a few sips of water…and GO! Head to the rowing machine and start burning calories (125 to be exact)! Did you know that rowing is an excellent exercise for overall fitness? Rowing helps to build and tone muscles, strengthen cardiovascular function and increase stamina.

OK…time’s up! Hop up off of the rowing machine, grab a swig of water, wipe your sweat and move quickly to the recumbent bike. Why the recumbent bike? Well, there are a few reasons…one being that the seat is more comfortable. HA! The recumbent bike has a wide seat, as opposed to the slimmer ones on other bikes. Plus, the position you are sitting in is upright, so its just an overall more comfortable experience. However, according to a 2010 study published in the “European Journal of Applied Physiology,” pedaling a recumbent bike produces significantly faster muscle fatigue than pedaling at the same intensity on an upright bike. And since we are only on this for fifteen minutes, we want to get the most bang for our buck. So sit down, and start pedaling!

Once that buzzer sounds, grab another swig of water and do a fast walk over to the elliptical machine. Set it for 15 minutes and start ellipticalling. 🙂 If you want to be Billy Bad-Butt, then replace the elliptical with the stair climber, working those glutes to the maximus! Either one, now you are really burning those calories and almost done with your event! As those seconds tick down on the timer: :07…:06…:05, all of a sudden you start to hear music playing, and the crowd cheering…and then: “HEY [insert your name here], you ARE a Triathlete!”

Now, it may be a little awkward if you turn to the person on the machine next to you and high five them or give them a big bear hug. But if you tell them what you just did, I am sure they would understand your elation!

Go give it a try today and see how RYPE you feel afterwards!!
finish line
Have a RYPE day!

 

 

WHOA!

Hey there RYPEness!

It has been a whirlwind of the past few days! So much going on…and not enough time to get it done! Sometimes you start to feel like there is no way you are going to over-come, accomplish or catch a break. Days can get full…between responsibilities for your career, responsibilities for your children, responsibilities for your spouse, it sometimes feels that there is no way that you can take some time for yourself.

black-woman-stressed-536x250Bottom line? You have to. And the relief from the aforementioned stresses can be gone is a little as 30 minutes. Sounds too good to be true, ey?

Try this…go for a run. Go for a nice 30 minute intense run. And if running isn’t your thing, power-walk!

If you run with music, put on a playlist that is positive. I had a friend advise me to create a playlist called “My Soundtrack”. That playlist was to only contain songs that encouraged me, spoke to me, made me feel good, made me feel powerful, made me feel empowered. If you are stressed out, the last thing you need is Lil’ Wayne yelling obscenities at you. Save that playlist for another time! Right now, put your soundtrack on repeat…even if it’s only one song.

If you are not a music runner, clear your mind and put yourself in your favorite place. Imagine calm. Talk to your Creator. Be introspective.

….and RUN. Release all of that stress, release all of that negativity, find your greatness and let it out!

 

Check out a few of these facts on what exercise does for you:200512522-001

  • It pumps up your endorphins. Physical activity helps to bump up the production of your brain’s feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner’s high, a rousing game of tennis or a nature hike also can contribute to this same feeling.
  • It’s meditation in motion. After a fast-paced game of racquetball or several laps in the pool, you’ll often find that you’ve forgotten the day’s irritations and concentrated only on your body’s movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.
  • It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life.

Nice right? Just 30 mere minutes can do that?

Yep….sure can. Here is a link to the complete article that talks about other benefits of exercise on your mental health:

http://www.mayoclinic.com/health/exercise-and-stress/SR00036

So, you still think that finding 30 minutes a day is too much for you? I didn’t think so. Go to your local Meetup.com and find a run group. There are soooo many out there that are awesome and can definitely meet your running needs. Think you may be a solo runner? Then cool…find your 30 minutes for “me” time and re-align yourself with your personal soundtrack. Exercise is key to feeling good!

happy

And….your sanity is not a bad reason to start training for a triathlon. I’m just sayin…

Hyped 2b RYPE!

Runners for Boston

Good morning RYPEness

Today I am going to one of our local run stores (Run For Your Life) and participating in “Runners for Boston” memorial run. “Runners for Boston” is a free, casual run that will take place all over the U.S. starting at 6:30PM tonight (April 22nd).  Runners are encouraged to wear the Boston Marathon’s signature blue and yellow colors, or any Boston Marathon apparel.

Last Monday was a horrible day in the US, and unfortunately one that is among too many that have occurred over the last year. We find ourselves living in a time that most of us never fathomed. It can, if you let it, paralyze you from fear of what could happen next. We cannot allow that to happen. We have to pay tribute to those who have been affected by these horrible acts by continuing to live our lives with joy and love in our hearts; prayerful that the abundance of these two things beaming from within us will choke out the few bad who do these evil things. We have to. The alternative is not an option.

I hope you can join in this run today. Find a group or go it alone….but just go. Be it a run or walk, at 6:30 tonight let’s run united for peace.

Image

NO EXCUSES!

Hey there RYPEness!!

I have asked this question before, but I will ask it again….Why Tri? Because there is absolutely no reason for you not to! It’s amazing how sources of inspiration or reasons why I should have NO excuses show themselves just at the right time! As I ran this morning, with a buddy of mine who is much faster than me, I kept this story in the forefront of my mind. I know that I want to get faster…I also know that trying to get faster is PAINFUL for me! HA! However, if you want what you want, you have to do what you gotta do!

Check out this article: http://www.runnersworld.com/races/mike-fremont-91-finishes-knoxville-half-marathon-304

91year old

91 and still running half marathons? Seriously? Do you know what that says to me every time I want to just be a couch potato? Or when I want to stop running and walk? Or when I simply want to cry when climbing a hill on my bike? It says, “SHUT UP AND GET OVER IT! Mike Fremont gets it in…so can you!!”

So think about this man…this VERY inspirational man…when your mind throws doubt and laziness in the mix. Because barring some injury, there is no excuse for you not to just Tri.

Happy Hump Day RYPE-er!

FUN in your RUN

Good morning RYPEness!

First let me give a shout out to the Louisville Cardinals for their National Championship win last night…and Coach Rick Pitino for being the first coach to ever win two National Championships from two different schools!!! That was probably one of the best games ever!! Kudos to the Michigan team because you surely played your hearts out!!

So…remember yesterday I told you to get your race schedule together to build that momentum and motivation needed to be consistent with your training? Well, let’s piggy-back off of that. Include some FUN in your RUN! Look around, its not hard to see that fitness has become a focus in this country (about dang-gone time!). As a result, we are seeing more and more races show up on the scene….more and more creatively FUN races! Do you know how much being surrounded by “fun” energy helps get you through the event? I remember when I did IRONMAN Florida, I looked forward to the aid stations because they were all themed (there was a Christmas themed one, a superheroes one, a medieval themed, etc.) I would get distracted from the fact that I was ONLY on mile 64 out of 112 because I was focused on getting to the next aid station to see what was in store! Endurance events are actually ones that will welcome a distraction…I mean, there is only so much focusing on form I can do when I have to run or bike for hours on end, know what I mean?!

Race schedules are out now…so Google “fun runs” or “fun triathlons” in your area and get those on your schedule. Grab a bunch of your friends to join you! I am sure you have that one friend that swears they “can’t” run or that a triathlon is too much for them. Once you get them to do one, I will bet money they will do another! It’s just so empowering to do your first event, especially when you were your own naysayer, and cross that finish line. It WILL change your life and outlook….forever!

I created a Team RYPE for the Electric Run that is coming here to Charlotte! If you are in this area, come join us! It’s going to be a blast!! But if you aren’t, check the list because this event just might be coming to your city too! And if it’s not, I know there are some cool, fun, different events that you can motivate your friends to participate in with you.

Start a movement near you to “Realize Your Potential Everyday!…to be healthy: mind, body and soul!”

Keep it RYPE!!

Electric Run

 

Race! Race! Race!…

….it’s what motivates you to train!! In turn, training develops sexy bodies!! And who doesn’t want a sexy body???

Good morning RYPEness!

Today is the day to start developing that race schedule for the year. Whether its your first 5K race, your first triathlon or if you are a seasoned veteran, setting your race schedule is a major source of daily inspiration…sometimes the biggest source. Once you sign up for a race….thus paying your hard earned pennies to enter….the last thing you want to do is fail at your attempt by not completing it OR wasting your money by not participating in it. Know what I’m sayin’?

To help get you started…here is my race schedule thus far:

April 28th – Huntersville Sprint Triathlon

June 15th – Enka Spint Triathlon

August 3rd – Stumpy Creek International Triathlon (tentative still)

September 28th – Charlotte Half Ironman Triathlon

BAM! There it is….keeping about two months between races, and allowing it to be a build up to the ultimate goal of another Half Ironman. This should definitely keep me busy!!

So…there it is, my “motivation schedule”. I put it out there hoping that it will motivate you to create your own.

Have a wonderfully RYPE Monday!

DONE!

Happy Easter Monday!!

Hey there RYPEness!

I hope you had a wonderful Easter Sunday with family and friends…I know I did!

Mondays are always tough for me. I love the weekend, dont too much care for the work week. LOL! Yes…I AM  girl that likes to have fun. But to have fun well, you have to work for it….right? To reach your goal…whatever that is…you HAVE to work for it. You must remain focused and motivated to push past obstacles, overcome bearers, move through your own procrastination and self doubt. You must remain MOTIVATED to achieve that which you set out to do!

So as you move through this week, I want you to think about this AWESOME father and son team. I know that most of you have seen them on commercials, billboards, or even caught one of their Ironman races on television. I want you to keep them in the back of your mind for those moments when doubt creeps in, or when you are in that last mile of your long run and ready to quit, or when you are searching hard to find the energy to get out of the bed to do that 7am workout. This story is still one of the most amazing and remarkable accounts of pure determination, love and strength.

motivational

http://sports.espn.go.com/oly/news/story?id=2631338

Have a remarkably RYPE week.

 

 

 

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!