Category: Goals

Catch Me If You Can

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N&K’s Roundup of Runs in Vancouver, BC

 

Believe it or not, at 12 years old, I signed up for Track & Field.  And I chickened out… then at 40, did I really start running.  

Kells was a track-lete in her teens and took a break when during schooling and subsequent back issues.  And she re-started around the time I did.

So this year, Kells & I did 3 runs.

  

Not all runs are created alike. Which is why I wanted to do a review so that newbie runners have the info to choose wisely.  There’s not only a financial cost, but also the time and energy.

 

Prep & training

We were both mentally prepared and motivated.  

Kells just needed to re-condition.  Her final time was about 30 minutes for 5km outside.  

I needed to start from the bottom middle up. I did some research and decided to do a modified Couch to 5km.  My end time was about 40 minutes for 5km on the treadmill. Running outside was way harder.  I couldn’t run a straight 5km, without walking breaks.

Always check in with a licensed healthcare professional such as a physician, nurse-practitioner or personal trainer prior to starting a new health regime.  This helps you to be physically safe and manage your expectations³.

 

St. Patty’s Run (March)

more info

had such a fabulous energy.  It is the first run of the year in Vancouver. Lots of music, people, hoopla.  It was fabulous and I was pumped but nervous AF!  

Location: Stanley Park 

Raceway: We ran along the seawall so pathway was flat, with minimal incline and wide enough to pass the slower-paced folks.

Length: 5 km walk or run.  Different start times for different levels.

N’s time 38 mins ⇔ K’s time 28 mins

 

Daffodil Dash (April)

More info

Both Kells and I have had loved ones suffer from with cancer.  So this is a topic that is near-and-dear to us.

Location: various across B.C. We chose Tri-cities, which was at Rocky Point 

Raceway: windy, partial paved sidewalk/trail and a lot of forest-y trails with twigs and such things to get underfoot.

Other info: wayyy smaller gathering that started 45 minutes late, not cordoned off so other runners and birders¹ blocked the precious real estate.  

Length: 5 km (which was more like 5.5 km) or 1 km walk or Dash for kidlets

N’s time ≈ 45 mins ⇔ K’s time ≈ 30 mins

 

Shoppers Run for women (May)

More info

Womens health is also an important topic for us. So this was a no-brainer.  

Location: Wesbrook Village in UBC, N’s alma mater

Raceway: trails in Pacific Spirit Park.  Partial paved and mostly groomed trails with some twiggy undertows.  Minimal incline, paths are narrow at some points.

Length: 5 km walk or run (or 10 km run or 1 km walk), different trails and staggered start times

N’s time: <38 mins ⇔K’s time: <28 mins

Conclusion

After the first run, this gal was hooked.  The freaking energy and positivity was addicting and motivating AF.  We will defo run this next year.  

If I had started with Daff Dash, I wouldn’t have gotten hooked. No siree bob. Energy was way different, which was partially due to the drizzle and smaller crowd. Didn’t seem as organized.  Next year both K&I agreed to do the Vancouver one.  (2018 was the last year for Tri-Cities location anyways.)

We ended with a BANG! Shoppers was defo a larger crowd with music and lots of energy.  Our one critique is that the Walkers should have started last, after all of the runners.  Some of the Walkers sauntered in their possies, shooting the shit.  They were like a human bunting, 3 and 4 across the the path. They bristled at how the runners rudely pushed past them2.  Imagine runners wanting to run in a race! Preposterous!

Our last run was supposed to be the Vancouver Pride Run in July  But I wanted to support my family member in her wife’s Celebration of Life, which was the same weekend.  So K&I didn’t go. 

I was super pleased to see all shapes and sizes, and skill levels.  So if you’re remotely interested, go for it! It is sooo worth it.

Footers:

1  Birders= a gaggle of birdwatchers that was clogging up the trail like an oxidized comedo.

2 The bunts were told to keep 1 or 2 across, and keep path open for runners. Hmmm these Walkers didn’t have a bunt to stand on.

3 I see him a few times a year for the chronic health condition so I just tacked this question on to my visit.  I had also checked in with Koach.  

In da Club

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I’m all for trying something new…

A sweet co-worker of mine has been raving about her newest workout and asking me to try it out. First of all let me say I have been to the gym with her in the past and she is a machine. A maniac really. Let me just say…when we went to the gym the first time together she told me that she doesn’t talk to people at the gym and doesn’t like to be interrupted. Yah, I know…maniac!

Soooo this new workout of hers…row class. Yup, that’s right, row class. Doesn’t sound to impressive. Doesn’t sound like anything really. But she swore to me that I would like it and that it would be fun. The plus side, good music. And since I will try something new, I gave it a whirl.

So what is row class? It’s pretty much exactly what it sounds like. A bunch of people get together and row it out. But here’s what I never understood about rowing before:

It’s more of a leg workout than an arm workout.

I was surprised by this.

So, after the first class I realized that I was pretty much doing it wrong because it wasn’t that challenging. I was super focused on not injuring my back that I didn’t focus on what I needed to do; push off with my legs.

So I had a short lesson on what to do after the class (oh yah, this also happened before the class, but I still didn’t get it).

Since they had a special offer if you bought 5 more classes, I signed up for those to. Might as well give it a good go.

Class 2 I was starting to understand the push off with the legs thing, but class 3 I was getting it a lot better.

Here’s what I didn’t expect:

ABS

Wait…I wanna be clear, I did not get abs…but I certainly felt them! This is an added bonus. My core is probably one of my weaker spots, definitely a soft spot! And with my back issues, I know I need to strengthen my core…so in that aspect this is a great opportunity for it.

So Club Row. Well, I figured the “club” part is because it’s in a dark room with loud music. It’s kinda cool actually. I didn’t get it when my friend was telling me but the dark room allows you to focus on your stride or row (or whatever it is rowers call it). And it allows you to “see” others in the room, without actually seeing them. What this does is allows for the room to move together, which keeps you doing the right thing. If you are off you will know it, cuz you will be the only one rowing out of sync with the rest of the room.

Now the music is all picked to have a certain beat that you can row to. There’s a lot of rap. Which if that isn’t your thing you may feel that it’s not going to be fun. But it works. Personally, I don’t often listen to rap, so it’s a nice change then all the other “gym” or “workout” music.

I’ve been to a few classes now, and have had 2 of the instructors. They were both really awesome. Upbeat, encouraging and loud enough to hear over the music. They are also super happy to help you figure it out and show you what you can do to improve.

Do I suggest you try it: Yup! Why not? You may really like it. Plus they offer a 5 class pass which is a good way to test the waters.

They offer gloves as a thing to rent for $2. Rent them (unless you have your own bike riding gloves). They will save you some blisters.

Oh and bring water. It gets hot in the dark room and you really work up a good sweat.

The 3rd class I did. (started at 5600)

Last class I attended

Finally, getting to Club Row is an interesting task because it’s in the basement! I was not expecting that, nor did I really notice the signs (besides the big one on the sideway at the front door). So if you go, remember to head down the stairs. Once you start heading down you will see it right away. But you gotta go down!**

Let us know if you are gunna try a class. We wanna know what you think! Hey you might even see the maniac there! Haha. Or me!

**UPDATE: ( or foot note) they are closed for 2 weeks as they are moving locations. Something about being too loud for their current neighbours. So I have no idea if you will go up or down or not in their new location. If you go to check it out please see their website.

Muscle Development Quarterly

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from glamour gals
to funny gals
In March, our lil friend and personal trainer Koach got both N & K into a muscle development regime.  This is a good way to transform your workout from mundane back to great. In honour of Koach’s birthday today, we are writing this post to update y’all on our progress! Continue reading →

Mind Games

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On Wednesday I posted a pic on our IG account with my photo journey of going to the gym (96 and Counting) but I thought maybe I should expand on it. Share a wee bit more on how its been going…

Soooo, after failing many many times with a workout routine I wanted to try something different. I needed to refocus but honestly, I had no idea how.

Continue reading →

The Last Tip(s)

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Nal’s brought you her last 2 tips…but here’s how I use them!
9) Plan  a    h   e  a d.

Nals talked about fueling your body and getting it moving.

Fuel your body.

For starters, I suck at meal planning. I don’t even plan what I’m eating for breakfast when I wake up. And I know I suck at it. I’ve tried, and failed, and tried again, and failed again. I’ve even tried to get my hubbers into it so I would have someone to do it for me. No go.

So I needed a better plan that wasn’t planning. A few years ago a friend of mine introduced me to her mom, who has a rocking bod and she shared with us her secret; Herbalife. After some humming and hawing, I gave it a go and loved it. I have been using some of their weight management products for a couple of years now. Here’s why it works for me:

  1. I don’t have to think about it, it’s there and ready to go.
  2. I live a busy work life, so I can bring my shake with me. This prevents me from eating on the go and buying food when I’m out and about. And my job has me out and about 95% of my day.
  3. Has everything I need in a meal, protein and nutrition.
  4. Costs the same as my regular grocery bill. So I wasn’t spending more.
  5. Got me making healthier choices for dinners and times that I do eat out.

For me, I like goodies and getting a snack with my coffee. I also found that at work if I didn’t have a lunch, or a lunch that I couldn’t take with me on outreach I was buying food. Having a protein shake handy took away all excuses to buy food out. Plus, it was the healthy option and gave me fuel for the rest of my day.

A side note, Herbalife isn’t for everyone. But it’s what worked for me and my lifestyle.

I like to move it, move it! 
  • Nals gave some great tips like park a few extra blocks away from work, take the stairs and try new things.
  • For me, I need to make sure my gym and workouts are in my face. I chose a gym that 1. I like, 2. is on my route to and from work, 3. close to home. I used to go a gym that took me 40 mins to get to some days, it started to be a barrier. Make the gym and your workouts handy.
  • Again, make sure you like what you are doing. If you hate it, you won’t do it. Try new things. I know this can be scary. I was just talking to my friend about trying new things yesterday. She told me that she started to join groups with like women. She shared with me how hard it was and she almost turned around 3 times, and then sat in her car for a few mins before she was able to get out and join the group. (FYI, I’m so proud of her for going and trying and guess what, she loved it). But her and I often talk about faking it till you make it. It sounds silly I know, but next time you are anxious or worried about something, fake it till you make it! Trust me, it works!
  • Don’t be afraid to share with the workers at the gym that you are scared, worried, anxious or need encouragement. First of all, it’s their job to help you. And sharing with them they will know to give you that extra encouragement and push.
  • And smile! Say hi to others, create an environment that you want to be apart of. It will changing the daunting gym workout into a comfortable friendly place that you want to go back to. And you might even make a new friend!
10) Me, myself and I

That’s right, don’t forget about you! Take time to care for yourself. I think it’s safe to say we have all heard that you can’t help others unless you help yourself first. That whole, put on your air mask first before you help others put theirs on. And it’s true. If you are tired and worn out, how are you going to help yourself (let alone others).

I touched on this briefly last week…but create a list of the things you like to do. From the smallest thing, like watching birds fly to big things like vacations to Mexico to the special things, like a date night with your partner. What do you like to do? What makes you feel good? What makes

you feel like you’ve fueled up?

Don’t forget…

Nals and I aren’t pros at these tips. Let me tell yah, we fail all the time, every week and some times every day. BUT, we keep truckin’! We choose to make good choices every day. We choose to change our lives. We choose to motivate ourselves. We choose. Just like we choose to eat junk food or skip a day at the gym. However, we choose to get healthy.

 

 

 

What did you think about the 90 Pound Tips?

Common sense?

Surprising?

Ludicrous?

Leave a Comment below!

90 Pounds: Helpful Tips 9-10

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Whoop whoop! We are down to the last 2 Tips.

Here‘s how the series started, 90 pounds ago.  Read why I changed.  I tell you how I made my changes, using the ME method: Tips 1-4 (includes S.M.A.R.T.ening up your goals) & Tips 5-8.

Kells’s life situation was a bit  different. She is a lifelong athlete.  However, a back injury & years of schooling-and-sitting changed her body.  But, she used the Tips… and here’s how she uniquely applied Tips 1-4 & 5-8.

Let’s forge ahead with our last 2 Tips.
9) Plan  a    h   e  a d.

We all have busy lives with deadlines and schedules. But your body deserves better than junky ass food and a sedentary day.

Think about meal plans, groceries and your exercise regime a week in advance. That way when something unexpected slows you down, you are already prepared. Like a superhero. (But better cuz it’s real!)

Fuel your body.

  • Take advantage of slow cookers and insta-pots;
  • Make extra portions – to freeze or eat again the next day;
  • Remember you can utilize frozen veggies and pre-cut fruit trays.  Or, can it! But don’t forget to rinse off the salty liquid;
  • Have healthy snacks around like veg & fruit tray with homemade dips.  Pre-portion snacking bags of nuts and cheeses for your lunch bag or grab it when you’re running late.
  • Make a versatile dish that you can change up.  For example: veggie chili can be eaten several ways: the usual way in a bowl with toppings, or use it to fill quesadillas or serve with meat/rice;^
  • When making tonight’s meal, cut up extra veggies & onions for tomorrow’s meal. Or, freeze it with homemade herb/spice mixes for future slow cooker meals.
  • How about re-purposing those Mason jars with salads or yogurt parfaits?*;
  • Supermarkets often have healthy meal options like protein & veggie plates in their deli section.

Get (and then keep on)                    m o  v   i    n    g!

Yes absolutely do your dedicated workout.   But you can’t expect it to be as effective if you then just sit on your bum the rest of the day. Keep on moving!

  • Attempt chin-ups with your buddies (see video above for the N&K rendition);
  • Take the stairs instead of the elevator.  (Yes even if your destination is on the 10th floor.**);
  • Sprint up or take the stairs 2 at a time or do lunges in-between floors;
  • Park a few blocks away from your destination, so you are forced encouraged to walk a few extra blocks. (If taking the bus, get off a few stops early);
  • Lunching with colleagues is a great team builder.  Instead of the usual restaurant fare, have a work picnic!  Walk together to a nearby park (or greenspace) & chow down on homemade lunches.  You could have fun themes like having green and Irish foods for St. Patricks Day;
  • Take a romantic stroll after dinner;
  • Plank it! while you watch TV (let your food digest a bit first and warm up beforehand);

The options are endless, folks.

10) Don’t forget about your GD self care.

Kells and I will be posting a lot more on this so BOLO.

Remember I said that this is not a diet.  Diets are typically short periods of radical diet changes to lose weight.  These are not good for your psyche, metabolism, habit reversals or empowerment.

This is a changing-your-outlook on life endeavor.  And folks, life is totes more than just food and exercise!

It is important to do some self care every single day.

This can be as simple as:

  • Waking up early to enjoy your morning coffee in the peaceful silence of the sunrise;
  • Doing a bit of gardening! Spring Equinox was a few days ago. Though weatherwise the PNW is a bit wonky, the plants are sprouting up right on schedule;
  • Stopping to smell the roses or the fresh baked goods at your local bakery. (You can choose to just look and smell, and don’t have to necessarily eat it every time you walk by.);
  • Treating yo-self and yo pups to an unexpected long weekday walk in the park;
  • Paint, sketch, draw;
  • Knit, crochet;
  • Sing in the shower;
  • Sleep in on a day off;
  • Netflix (+/- the “and chill”);
  • Go to the spa;
  • Review that spa experience on your blog;
  • Catch up with an old friend;
  • Tinker with that old beater you’ve had sitting in the garage for years…

So today …

I feel pretty darn good. I have lost some weight and inches.  I have gained muscle, endurance & gumption.  I have found healthier ways to cope.  I have been pushing personal boundaries.  In fact, on March 17, I finished my first 5KM Run! I was 6 minutes faster than my practice runs (which must have been all that adrenalin).  I defo would not have considered doing that even 5 years ago. And we’re planning on doing another one in a month!

Kells and I are going to do a professional photoshoot tomorrow!  Even a year ago I would’ve said No way.

Sure, I still struggle with some stuff like eating too much junk during that monthly hormone change. Or if I’ve not prepared my meal plan a week ahead^^.

It’s been 15 years… and sometimes I get stuck on the thought that I should have lost all of the weight already.  But I know I’m moving forward and challenging myself in a lot of other ways.

I’m a sun-bunny.  I love warm bright days.  In the PNW, the weather may be mild but it’s damp which ≠ warm.  Some mornings I’d rather just stay snuggled in my down duvet. I don’t always feel like getting up at 5 am to exercise.

But at the end of the day I know I’ll feel less ache-y, more energized and closer to my goals if I just get my cantankerous arse out if bed.

And that’s it (for now) for the 90 Pounds and Counting series.  …. Stay tuned for how Kells broke down these Tips to suit her lifestyle.      And we still have reviews coming your way.

What did you think about my 90 Pound Tips?

Common sense?

Surprising?

Ludicrous?

Leave a Comment below!

Footloose footnotes

^ other versatile dishes: grill a whole buckload of chicken & veggie kebabs (protein can also be tofu or veggie ground round).  Use different marinades.  Or, keep the marinade simple but dress it differently at service with salad, in a wrap or other starch. Dressing=  tzatziki or raita style, cumin/oregano/lime, balsamic with fresh rosemary, Thai/Malaysian inspired coconut curry, Vietnamese bahn mi inspired sour-sweet-salty, French Provencal herbs with champagne vinegar or homemade Dijon.

* How to MJ salads: starting bottom up: salad dressing, hearty items (beans, peppers, fennel), leafy tenders then top with cheese/seeds/nuts.  Keep upright until you are ready to eat. Then shake it up & enjoy. Use a similar idea for MJ yogurt: plain yogurt, hearty fruit, tender fruit and top off with granola/nuts.

** In our previous job, Kells & I would see clients on the 7th & 8th floors in DTES SROs.  The stairs were old AF, rickety crickety, slanted, with short landings and usually covered in some UFOs (unidentified fluids or objects). And if that sounds treacherous, you don’t want to see the elevators.

^^IDK but it never ceases to amaze me that our pattern (including my spouse with a forever healthy BMI) is that when we don’t prep/plan our meals ahead of time, we scramble when our tums grumble. Which is usually for takeout ⇒ bigger portions, more salt and fat than home cooking. Plus it eats into your budget like a hungry hippo! Take a look at your own household’s patterns.  Meal planning is not hard. It is not a chore.  It is something that helps you to align with your life goals.