THE Jog Blog – 13

I’m super EXCITED to announce a new sponsor! LadySport is a company based out of Vancouver that has everything you could possibly want for running and fitness. The company is run by a couple of what I call A-mens (Awesome men). You can go on line to browse through their gear or talk to Phil and Brett in person when you drop by their store. You’re going to love them, click HERE for more information!

Tina’s Current Obsession:

I am LOVING Starbucks Spiced Apple Cider with Whipped Cream and Caramel. It’s like a hug from someone you know who really loves you. It’s that good!

Favorite Quotation With A Tina-Twist:

You create your reality with your intentions…I just created a donut!

Tina’s Best Text Received:

Just did 10K in 1 hour and 10 minutes!!!

Later On That Week From The Same Person:

We’ve decided to do the half marathon!

I had many texts, emails and messages this week from people who are incorporating jogging and exercise into their life and they are seeing real changes…they are so HAPPY and EXCITED and noticing a difference in their MOOD, ENERGY LEVELS and STRESS. I am equally as excited and happy because I know it just gets better!

Here are details about the marathon, which I will run in October. They also have a kids run, an 8k and half marathon as well. PLEASE JOIN ME! It’s going to be a FUN, EXCITING, JOYFUL day and I would love YOU to be there.

January 13, 2011 – SPEED TRAINING (Warm up jog, run 2 min at 80% / 2 min walk)

I love speed training. I contemplated not going today because I am still battling exhaustion; however, I went to the gym and really pushed myself. When I first started jogging a few years ago, I didn’t do any hills or speed training, I just focused on increasing my jog time versus my walk time and slowly increasing my distance. That was a challenge then, and this is my challenge now. I LOVE it.

January 14, 2011 – REST

January 15, 2011 – REST

January 16, 2011 – HIKE and JOG 15K (Run 10 min / walk 1 min)

I was hesitant today because of the rain and the long distance by myself. I hiked in the morning and got completely soaked but absolutely loved being outside in the fresh air.

I came home put on warm, dry jogging gear and then, I DECIDED I was going to have a great jog.

And I did.

I could have had a difficult jog, focusing on my hip, back, arch, feeling tired all week etc…but I DECIDED I was going to have a great jog. I was going to enjoy it, each step. Each deep breath in and each exhale out. I was going to enjoy the people around me as they were walking their dogs or talking to their friends. I was going to enjoy the full, fresh ocean beside me and the fact the rain didn’t fall on me once and the sun shone instead. IT WAS A GREAT JOG.

After the jog I took off my shoes and socks. I walked into the cold ocean up to my knees. My legs and toes were bright red when I came out, but they felt fantastic. I did some stretches and then came home.

Today I DECIDED to have a great jog…can you imagine what a difference you could make today if you DECIDED on a positive outcome instead of a negative one?

January 17, 2011 – SICK

January 18, 2011 – SICK (I was suppose to Cross Train)

I don’t have a lot of strength today. Sleep is what I need right now. Sleep and orange juice.

January 19, 2011 – SICK (Suppose to 5-6 Hill Repeats)

It was all I could do to get out of bed today. I set my alarm for 7:15 a.m. and just felt so wretched that I slept until 8:00 then decided to sleep till almost 11:00! You know Tina’s sick when she sleeps that late. I can’t stand sleeping in, I feel like I’m wasting my day but ultimately if I’m sick I am not productive so I need to get healthy as quickly as possible and that requires rest. I don’t like this feeling of not accomplishing anything…when you are sick, getting healthy is your accomplishment…I need to remember that.

Life is Precious: I was humbled this week by my own flu/cold but more importantly by a couple other people who are courageously fighting for their health and wellness. Life is precious and day to day life can sometimes rob you of that realization.

Take a minute today and reflect, honor and be grateful for that breath in, and that breath out…

PS. I would love to hear more of your comments. A slight change was necessary, so you must sign up in order to do so…if you are having problems with that feature, please CONTACT ME to let me know!

THE Jog Blog – 12

Carmen How Photography Tina’s Favorite Facebook Status:

‘Sorebutt’, not to be confused with ‘Sorbet’…

Tina’s Happy Jogging Moment:

Running over the Lion’s Gate Bridge on a beautiful Sunday morning with my dear friend and trainer, Jody Kennett from Leapfit. Everyone should do that once in their life!

Tina’s Daily Ritual:

First thing in the morning I curl up in a blanket with my dog’s head lovingly by my side. I write in my journal as I drink a warm sweet Chai latte and appreciate all that I have. It’s a beautiful way to start the day.

January 6, 2011 – CROSS TRAINING

I worked out for an hour today doing the various exercises Jody gave me. I focused on arms with pushups, plank and plank-to-pushups as well as light weights. It feels good to have an outlet for stress, anxiety and worries. It shifts my thinking so I gain clarity.

I AM SO PROFOUNDLY GRATEFUL TO JOGGING FOR CHANGING MY LIFE.

January 7, 2011 – REST

January 8, 2011 – HIKE (1 hour)

…some shimmy shakin’ last night, and this morning some hiking and tomorrow running 15k…friends, fresh air, laughter, sunshine, dancing, conversation – life is pretty darn good!

January 9, 2011 – JOG 15K (10 min jog / 1 min walk)

It’s a beautiful, sunny day and Jody (bless her heart) is joining me again for my long run. We are going over the Lions Gate Bridge, around Stanley Park then back again. I’m super excited because I’ve always wanted to jog over the bridge, having watched others do it as I’m stuck in traffic….and shamefully I’ve never walked the entire seawall in Stanley Park. It’s a great day already and it’s only 10:30!

Oooo, I do feel sore, but I think it’s a direct result of needing new shoes.

January 10, 2011 – REST

I took it easy today because yesterday I was really tight. I stretched it out and took a rest so I’m feeling better.

January 11, 2011 – EASY JOG (2 reps of 12-15 min instead of my usual 10/1)

I felt so sick before I started to jog. I was nauseous and feeling really low in energy. After I jogged I felt much better. I’m still lacking in energy but I think that’s due to not sleeping last night. My RLS (Restless Leg Syndrome) is bothering me lately. I have to figure out if it’s my shoes, the cold, too much caffeine, not enough iron or something else…it runs in my family but it hasn’t bothered me in a long time…have to figure it out because not sleeping doesn’t work for me.

January 12, 2011 – CROSS TRAIN

I saw Benita from Ocean Wellness today and she told me my hip keeps making this awful “popping” sound because my hip flexors are tight causing my hip to pop. Last time I got a massage, which was October I think, the massage therapist had to dig deep in that area because they were tight then too. Jody has told me that my calves are tight as well because she can hear how I land on the pavement. I am stretching and massaging my legs because I want to avoid injury.

These experts around me, I love it. I feel like an athlete!

I think I have some more people joining me for my birthday run in October so I’m super excited about that. It will be a PARTY!! That’s the FUN part of making GOALS…having the party at the end…the CELEBRATION with people you love…it’s the greatest GIFT after all your hard work.

Don’t you want to come to the party? I’D LOVE TO HAVE YOU THERE!

THE Jog Blog – 11

Tina’s Moment of Gratitude:

One small box of Smarties from Halloween in the bottom of my purse…desperate times call for desperate measures! (Damn you PMS)

Tina’s Inner Buddha:

Today is an opportunity. (So simple but true!)

Tina’s Favorite Workout This Week:

Speed Training! It’s fantastic!

This week the gym was full of people embarking on their New Year’s Resolutions. I wish all those people would succeed in their goals of getting in better shape but the reality is most will not. According to articles I read from Wikipedia, Stephen Shapiro and the research he did, as well as other newspaper and magazine articles around this topic, the numbers are grim. Although the percentages vary slightly, basically 3 out of 4 people will NOT complete their New Year’s Resolution, and in fact they will turn it into a negative of having ‘failed’.

Yuck! How can you be in the quarter percent that will SUCCEED?

You have to have a plan.

It’s not just about making the goal and committing to the goal, it’s also about planning that goal. There’s a saying, ‘The road to hell is paved with good intentions”. It’s true; you must have a PLAN OF ACTION in order to reach your final goal otherwise your good intentions are leading you no where.

Here are a couple tips to get you started:

  1. GIVE YOUR GOAL A COMPLETION DATE. You must have a final destination date to look towards, otherwise, you can’t plan your time accurately.
  2. BREAK YOUR GOAL INTO SMALLER GOALS. I had a goal of 40k on my 40th birthday. I broke that down into 4 smaller goals so that the final goal didn’t seem so overwhelming. I still do this today with other goals.
  3. CREATE A MOTTO FOR YOURSELF. I gave myself the motto, “No option to fail”. It wiped out every excuse I ever tried to give myself.
  4. MAKE YOURSELF ACCOUNTABLE. Find supportive, loving friends or family who will motivate you when you don’t feel like it and applaud you when you succeed.
  5. SCHEDULE YOUR GOAL INTO YOUR DAILY LIFE. If your goal is exercise, you must schedule it into your day just like you would dropping kids off at daycare, going to the doctor, or taking the kids to soccer. It has to become a priority and part of your routine that is NON NEGOTIABLE.

Those are just a couple things to get you started. I’ll give you more tips as the months go on. The bottom line is:

If you aren’t truly committed to this goal and you don’t have a plan of action, then you will not complete your goal. It must be a priority.

YOU must be a PRIORITY.

I have a new Ezine Article all around this topic…let me help you keep those goals!

Here are some of my jogging journal entries:

January 2, 2011 – JOG 14K

I was blessed to jog with Jody from Leap Fit today. It was later in the day, which I was a little nervous about. My stomach doesn’t really like late afternoon or evening jogs but I was ok. The sunset was spectacular and the air was chilly but so fresh.

Now I’m tired and a wee bit sore. It’s a good feeling to be physically tired because you jogged your butt off earlier that day. It feels good, real good!

January 3, 2011 – REST

January 4, 2011 – CROSS TRAINING

I started my cross training with a good stretch to warm up, then I got into the lunges, squats, push ups, plank exercises and exercises that work with the resistance band. I know it sounds crazy, but it feels so good to feel every muscle working; knowing I am making myself stronger and ultimately faster too. Tomorrow I begin my speed workout; I can’t wait!

January 5, 2011 – SPEED TRAINING (Run at 80% max speed for 2 min/rest 2 min)

I LOVE speed training! There’s something about running as fast as you can that turns me on. It’s empowering.

I ran on the treadmill today. I cranked it up for two minutes and ran full out, then slowed it to a walk for two minutes and repeated that for five kilometers. I feel great. I love the effect jogging gives me. STRENGTH. CLARITY. POWER. CONNECTION. It’s a blessed way to live.

Off to see Benita at Ocean Wellness today. I need a slight adjustment but I think it’s due to needing new shoes. Must get new shoes.

PLEASE NOTE: I wasn’t able to do speed when I first started jogging. When I began jogging I jogged at a slow pace for one minute and walked for four minutes for a total of fifteen minutes. If you are starting out, BRAVO! Keep at it because it will change your life!

How The Grinch Stole Jogging – A Twist On The Classic…

Every Who down in Whoville liked JOGGING a lot…
But the Grinch, who lived just north of Whoville, did NOT!
The Grinch hated JOGGING! The whole JOGGING season!
Now, please don’t ask why, no one quite knows the reason.

It could be his head wasn’t screwed on just right.
It could be, perhaps, that his SHOES were too TIGHT.
But I think that the most likely reason of all,
May have been that his heart was two sizes too small.

Whatever the reason, his heart or his shoes,
He stood there on Christmas Eve, hating the Whos,
Staring down from his cave with a sour, Grinchy frown,
At the Who’s who were warm, below in their town.

He knew every Who down in Whoville was fed,
Having eaten their CARBS and getting ready for bed.
“And they’re happy and healthy!” he snarled with a sneer,
“Tomorrow they’re JOGGING! While I’m drinking BEER!”

Then he growled, with his Grinch fingers nervously drumming,
“I MUST find some way to stop them from RUNNING!”
For tomorrow, he knew, all the men and the women,
Would wake bright and early and put on LULULEMON!

And then! Oh, the noise! Oh, the noise!
Noise! Noise! Noise!
That’s one thing he hated!

The NOISE!
NOISE! NOISE! NOISE!

Then the Whos, young and old, would sit down to a feast.
And they’d feast! And they’d feast! And they’d FEAST!
FEAST! FEAST! FEAST!

They would feast on WHO-OATMEAL, and rare ORGANIC Who-Whey.
Which was something the Grinch couldn’t stand for a day!
And THEN they’d do something he liked least of all!
Every Who down in Whoville, the tall and the small,

Would stand in a circle, with Christmas bells ringing.
They’d stand side-by-side, and the Whos would start STRETCHING!
They’d stretch! And they’d stretch! And they’d STRETCH!
STRETCH! STRETCH! STRETCH!

And the more the Grinch thought of this Who stretching bit,
The more the Grinch thought, “I must STOP, STOP, STOP it!”

“Why, for fifty-three years I’ve put up with it now!”
“I MUST stop this JOGGING from happening! But HOW?”
Then he got an idea! An awful idea!
THE GRINCH GOT A WONDERFUL, AWFUL IDEA!

“I know just what to do!” The Grinch laughed in his throat.
And he made a quick Santy Claus hat and a coat.
And he chuckled, and clucked, “What a great Grinchy trick!”
“With this coat and this hat, I look just like Saint Nick!”

“All I need is a reindeer…”

The Grinch looked around.
But, since reindeer are scarce, there was none to be found.

Did that stop the old Grinch? No!

The Grinch simply said,
“If I can’t find a reindeer, I’ll make one instead!”

So he called his dog, Max. Then he took some red thread,
And he tied a big horn on the top of his head.

THEN he loaded some bags and some old empty sacks,
On a ramshackle sleigh and he hitched up old Max.

Then the Grinch said,

“Giddyap!”

and the sleigh started down,
Toward the homes where the Whos lay a-snooze in their town.

All their windows were dark. Quiet snow filled the air.
All the Whos were all dreaming about JOGGING in pairs.
When he came to the first little house on the square.

“This is stop number one,” the old Grinchy Claus hissed,
And he climbed to the roof, empty bags in his fist.
Then he slid down the chimney, a rather tight pinch.
But, if Santa could do it, then so could the Grinch.

He got stuck only once, for a moment or two.
Then he stuck his head out of the fireplace flue.
Where the little Who RUNNERS were all set in a row.
“These RUNNERS,” he grinned, “are the first things to go!”

Then he slithered and slunk, with a smile that mocked,
As he went ‘round the room, and he took every SOCK!
Leggings! Raincoats! Windbreakers! Bras!
Water bottles! Protein bars! Heart monitors! And exercise balls!

And he stuffed them in bags.

Then the Grinch, very nimbly,
Stuffed all the bags, one by one, up the chimney!

Then he slunk to the icebox. He took the Whos’ cheese!
He took the WHO-OATMEAL! He took the smoothies!
He cleaned out that icebox as quick as can be.
Why, that Grinch even took their last can of Who-beans!

Then he stuffed all the food up the chimney with glee.
“And NOW!” grinned the Grinch, “I will stuff up the FLEECE!”

And the Grinch grabbed the fleece, and he started to shove,
When he heard a small sound like the coo of a dove.
He turned around fast, and he saw a small Who!
Little Cindy-Lou Who, who was not more than two.

The Grinch had been caught by this tiny Who daughter,
Who’d got out of bed for a cup of cold water.
She stared at the Grinch and said, “Santy Claus, why,”
“Why are you taking our JOGGING fleece? WHY?”

But, you know, that old Grinch was so smart and so slick,
He thought up a lie, and he thought it up quick!
“Why, my sweet little tot,” the fake Santy Claus lied,
“There’s a tear on this FLEECE that you can see on one side.”
“So I’m taking it home to my workshop, my dear.”
“I’ll fix it up there. Then I’ll bring it back here.”

And his fib fooled the child. Then he patted her head,
And he got her a drink and he sent her to bed.
And when Cindy-Lou Who went to bed with her cup,
He went to the chimney and stuffed the FLEECE up!

Then the last thing he took was the log for their fire!
Then he went up the chimney, himself, the old liar.
On their walls he left nothing but hooks and some wire.

And the one speck of food that he left in the house,
Was a crumb that was even too small for a mouse.
Then He did the same thing to the other Whos’ houses
Leaving crumbs much too small for the other Whos’ mouses!

www.the40by40.com

It was quarter past dawn… All the Whos, still a-bed,
All the Whos, still a-snooze when he packed up his sled,
Packed it up with their RUNNERS! The leggings! The hats!
The bras! And the hoodies! The watches! The GPS stats!

Three thousand feet up! Up the side of Mt. Crumpit,
He rode with his load to the tiptop to dump it!
“Pooh-Pooh to the Whos!” he was grinchishly humming.
“They’re finding out now that no JOGGING is coming!”

“They’re just waking up! I know just what they’ll do!”
“Their mouths will hang open a minute or two,
Then the Whos down in Whoville will all cry Boo Hoo!”

“That’s a noise,” grinned the Grinch, “That I simply MUST hear!”
So he paused, and the Grinch put his hand to his ear.
And he did hear a sound rising over the snow.
It started in low. Then it started to grow.
But the sound wasn’t sad! Why, this sound sounded merry!
It couldn’t be so! But it WAS merry! VERY!

He stared down at Whoville! The Grinch popped his eyes!
Then he shook! What he saw was a shocking surprise!
Every Who down in Whoville, the tall and the small,
Was RUNNING! Without RUNNERS at all!

They ran in their bare feet and it looked like a game,

They had no problem RUNNING, they ran just the same!
He HADN’T stopped JOGGING from coming! IT CAME!

And the Grinch, with his grinch-feet ice-cold in the snow,
Stood puzzling and puzzling: “How could it be so?”
“It came with out RUNNERS! It came without socks!”
“It came without smoothies, or a heart monitor clock!”

And he puzzled three hours, till his puzzler was sore.
Then the Grinch thought of something he hadn’t before!

Maybe JOGGING,” he thought, “doesn’t come from a store.”
“Maybe JOGGING…perhaps…means a little bit more!”

And what happened then?

Well…in Whoville they say,
That the Grinch’s small heart grew three sizes that day!
And the minute his heart didn’t feel quite so tight,
He whizzed with his load through the bright morning light,

And he brought back the RUNNERS! And the food for that day!
And HE HIMSELF! The Grinch drank their ORGANIC Whey!

Happy Holidays from THE40by40 Jog Blog!

THE Jog Blog – 10

WE INTERRUPT THIS JOG BLOG FOR A VERY IMPORTANT MESSAGE

Dear PMS,

Jogging is going to kick your butt today, so please exit quietly and no one will get hurt.

Score: Tina – 1, PMS – 0

Dear PMS,

We will never be friends…

Dear Cupcakes,

I love you…so much…Thank you for always understanding my needs, listening to me and being there for me. You are soft and sweet and fill me with such love. You are my one and only friend. I love how you love me just the way I am.

Your BFF,

Tina

PS. Please quit hanging out with my butt, thanks.

Score: Tina – 1, PMS – 2

Dear PMS,

Thanks for the chaos, see you in a month…(sigh)

December 9, 2010 – CROSS TRAIN

I saw Benita Basra at Ocean Wellness yesterday. My hips were definitely out so I’m feeling better today after she gave me an adjustment. I focused on exercises that Jody from Leapfit gave me to strengthen the muscles to keep my hips in place. Both of these women are instrumental in helping me complete my goal. I am very grateful to them.

I feel really good today. STRONG. HAPPY. FOCUSED. DRIVEN. Fabulous words aren’t they?

December 10, 2010 – 6K JOG WITH HILLS

It was raining so I was soaking wet when I was done but glad I did it. I passed an elderly man who shook his cane at me and said,

“You’re doing a good job, keep going!”

It made me laugh, and keep going.

December 11, 2010 – REST

I’m glad it’s a rest day, I feel tired.

December 12, 2010 – 12K JOG

I am sitting here watching a program on a Cobra swallowing his prey whole…

I am not resembling a cobra today, or a gazelle or a tiger…no, I am more like a koala bear, a slug or sloth…a sedentary animal.

Ok, here come the excuses:

  • Insomnia for most of the night
  • Low energy
  • Early morning
  • My students recital (oh yes, let’s blame them shall we)
  • Didn’t eat well
  • PMS symptoms
  • High stress

And now the truth…I just didn’t feel like it…. I do want the effects that jogging gives me, but I don’t feel like putting in the work…I’ve resolved in knowing it’s not going to happen today. I am not a late afternoon or evening jogger…I am a morning jogger, and it’s long past morning now…

I am not impressed with myself right now…I’ll be honest…Tina, the coach is really ticked off with Tina the athlete. Tina the kid is scared this pattern will continue, Tina the adult is making the decision right now…and Tina the PMS-ing woman is reaching for the cupcakes and saying screw it…

December 13, 2010 – 12K JOG TO MAKE UP FOR YESTERDAY

I think I indulged a little too much last night (2 ½ glasses of wine versus one glass) with my dear friend. Add PMS and you have one unmotivated, lazy, tired and cranky woman.

December 14, 2010 – 12K JOG TO MAKE UP FOR MISSING, AGAIN!

I woke up and realized it’s not the physical workout that I’m avoiding, it’s the long distance by myself. I really don’t jog completely alone though, someone always says ‘hi’ to me, but they aren’t with me for mile after mile. That’s the tough part. Today I was ok, I’M PROUD OF MYSELF that I did it, because it’s a long time to be talking to yourself…

December 15, 2010 – CROSS TRAINING

It was another FUN cross training session. I love the music so I’m singing the entire time. I started the session with dancing in my underwear, and I ended the training with dancing in my underwear. I did sit ups, lunges, push ups, planks, and other various exercises to strengthen the muscles in my legs, arms and core…all, in my underwear. It’s FUN, what can I say…

I saw my friend and coach, Jody Kennett today. Once again she drew out of me, what I needed to hear. She was supportive, loving, strong, compassionate and extremely helpful. This world is a better place because of Jody Kennett.

I also saw my chiropractor, Benita, at Ocean Wellness. She straightens me out in another way. My hip was better today, a little out but not bad but my neck and upper back were out and that’s not due to running, that’s due to writing. If I’m not writing, I’m playing piano so I really need to be conscious of my posture…

Here’s what I know:

Exercising when you are PMSing isn’t fun. Exercising when you are stressed is hard. Exercising when you are super busy is challenging….yes, all true BUT if you can do it, you will feel better…despite my struggles this week, I ALWAYS FELT BETTER AFTER I WORKED OUT.

That’s the TRUTH I always come back to.