Thursday, December 31, 2015

Happy New Year

Now go out and do something dope.  You have been given another year to do some dope ish!    It's your journey now make it awesome.

What is your "Hoverboard"?

Iron Riders Dallas Cycling Club

This Christmas we saw a slew of people buying "Hoveboards".  "Hoverboards are self-balancing scooter boards that allow you to move about with minimum effort. No cardio here folks, not much strength or fitness gained. 

What is your "Hoverboard"? What is preventing you from being active or being more active?  We all have them.  We all have those areas in our lives that prevent us or blocks us from doing what we need to do to be healthy.

My challenge to you... Resolve to ditch your "Hoverboard" to eat healthier and exercise more!  I am proclaiming 2016 is your year...your year of health! 

Cycling is one way to ditch your "Hoverboard" and get started on a path to fitness.  Get back to the fun days of your childhood when you and your buddies would hop on your two wheels and just take off for the day.  Stopping only at someones garden hose to get a drink of water to cool off.   Having fun and staying fit!

Here are a few other reasons to ride!

Get Fit:
Cycling is good for your heart.  According to , 20 miles a week on a bike can reduce your risk of coronary heart disease by 50%!  You will also increase muscle making you stronger and more fit.  Your respiratory system is also affected, as your cardio improves your lungs will improve!

Lower your risk of Type 2 Diabetes:
Get moving, it has been suggested that 30 minutes of exercise per day can decrease your risk up to 40%!

As you spend more time on your  bike you will increase your joint mobility helping to protect your from arthritis.

Depression: writes that regular exercise is not only good for the heart but good for the mind. Reports show that regular time spent sweating can help regulate brain chemistry and put you on the path toward a healthier, happier life.

Riding 30 minutes a day up to 5 times a week, you are less likely to get sick compared to those who are sedentary.

Although I have listed a few reasons there are so many other reasons why you should trade your "Hoverboard" for a bike.  There is really not reason not to ride.  You do not need a fancy expensive  road bike either.  There are some nice bikes on the market at your local retailer that wont break the bank.  I have a mountain bike I paid $150 for years ago and it is still works like a charm.  If the local discount store is not your thing, look at different online swap sites or online market place such as eBay.

Monday, December 28, 2015

Strength Training the 4th Discipline

Triathletes cannot live by swim, bike, run training alone.  To be successful as a triathlete you have to add another discipline... strength training.   

There are many benefits to strength training. 
  • Help prevent injury
  • Increase performance
  • Become stronger by increasing muscle mass
  • Improve bone density slowing down bone loss
  • Improve overall quality of life

For many reasons athletes neglect this area in their training routine. Some may feel strength training is only for the elite, others may feel they have to have special equipment or belong to a gym or they may not know where to start.   

Strength training is for everyone, not just the elite.  If you walk this earth you can benefit from some form of strength training. 

You do not need special equipment, you would be surprised the results you can get from using a yoga mat and your own body weight. 
  • Squats
  • Side Lunges
  • Planks
  • Crunches
  • Push-ups
Check out this video  from my website for an example of squats and side lunges.  Lower Body Work - Using your body weight

If you have been training on your own, don't have coach or personal trainer and you want to get started, make an appointment with a local personal trainer or a gym.  This individual will ask you questions and help you make an informed decisions on what you need for your specific needs and Tri goals.  This is also the time you ask questions.  Don't be shy, have you list ready, make sure you are comfortable.  You will not offend them, believe me personal trainers have heard it all. 

Make strength training a part of your training plan and you will see improvements as you swim, bike and run this Tri journey.  

Sunday, December 27, 2015

More then just enough

It is 3:30 in the morning and I am Listening to a video of my daughter playing her guitar.  The music is of one of my favorite songs by the Eagles Hotel California.  I have a few videos that I have taped of her and they have progressively gotten better.

The sound of her playing the guitar gets me emotional  and as I listen to her I noticed she started to really feel the music.  I hold the phone to my ear and then I place it on my chest close to my heart.  I start to think about everything that has happened tonight.  Emotion overcomes me.  Nothing is promised and nothing is guaranteed.  Life can be taken in a blink of an eye.  

I start to think about losing my home.  I start to think about losing my family.  I start to think about how people are concerned and upset over the wrong things.  I start to think about how shallow, unconcerned and materialist some people have become and then I start thinking about me.  I go from pointing out what the world is NOT doing and start to think about me.  What I was or was not doing. My mind and heart shifted and I think that was Gods way of telling me I was off track.  

I begin to ask myself have I done enough or do I do enough just to get by.  When I look at others and I start to question them do I need to question myself.  Man so much is going through my head and it becomes over whelming.  Do I do just enough to get by?  Do I do just enough to quench the thirst?  Do I do just enough to satisfy the bare minimum?  Do I do just enough to get by and to say I did my part?  

Man...I really started to evaluate my actions and my just enough attitude.  I am very guilty of doing just enough. Tonight was a perfect example of just that.  When the storms were coming through and the sirens were going off I started to gather things around the house that we could use just in case the lights went out.  I had the bare very bare necessities, I had just enough but I did not have enough if we had to be without for a few days.  If I would translate that to other areas of my life, I had enough material to quench the thirst but not enough to satisfy a hunger. 

So here I am up at 4:30 in the morning trying to figure out if my just enough attitude has prevented me from being the very best I could be.  Has my just enough attitude trickled down to areas of my life where I know I need to push it.  My prayer life, I am doing just enough.  Just enough to get by, just enough to console my spirit and to say I have done what I need to do.  I had my " little talk with Jesus to make it right". Hummmm, have a little talk with Jesus, no I need to have a big talk with Jesus.  We serve a BIG God so my conversations need to be BIG sometimes.

In my family life, I need to do more then just enough.  In my Tri-life, I need to do more then just enough.  In my work life I need to do more than just enough.  I need to push the envelope.  I need to step outside of what is comfortable and what is just enough.  I need to feel uncomfortable and do what I know I am being led to do.  

Our God wants us to do more than just enough. He wants to to do more then tote the line.  He is an awesome God that can do great things through us IF we do more than just enough.  Imagine what can be done if we do more then just enough.  If we do more then just satisfy the thirst, we can satisfy the hunger!  

Tonight has me really evaluating things and goals in my life.  It's is time for me to do more then Just enough.  It is time for me to step out on this calling God has for me.  It is time for me to put the ideas that has been placed on my heart to action and to move4word.  It's time for me to prepare myself and my family to do great things.  Will I get everything right, no I won't and I know I will fall back in some areas and do just enough but that is OK as long as it does not take over and I only do just enough.  

I think I'm going to go to sleep now.  I have done more the. Just enough tonight.  Heck this is the most I have done with my blog in a long time.  

My prayer tonight is that I, we do more then just enough.
You have giving us a brain to think and a body to move. 
You have given us more then just enough and we should do more then just enough.
Lord continue to speak to our hearts and let us know when we need to step outside the box to do more than just enough.
We serve an awesome God and we are created to do awesome things.  Thank you Lord for the power to step out and do more than just enough.  
In Jesus name....

Monday, December 21, 2015

Keep moving forward even it it takes 15 years...

In an interview after winning the Dallas Marathon this weekend, Dr. Logan Sherman said it took him 15 years to get to this point...15 years!!! 
Courtesy of Dallas Morning News Website

Meb Keflezighi came to this country in 1987 with nothing and spoke no English. Worked HARD, graduated UCLA and 15 years later won the 2014 Boston Marathon. 
Meb Kelflezighi and Coach K NBMA Dallas Summit

15 years of work they kept at it! There are people who want to give up after 15 minutes of trying because something is too hard. 

Think about it... Meb Keflezighi will tell you none of his successes came easy. His determination and faith got him through his challenges but he kept moving forward. 

Dr Logan Sherman said "I want kids to look at this today and come out here in years to come and this be their goal," he said. "It might take them 15 years to do it but they'll do it."

So no matter how long it takes and if you want it bad enough do what Alphonzo “Coach Al” Jackson says..."Just do the damn thing!

Saturday, July 11, 2015

Journey Alone

You know... I am slowly realizing that the longer you are on a journey the lonelier it becomes.  Not because it the wrong path but because everyone can't walk YOUR journey.  It's your path no one else. Every step you take is order by God for you and you alone.

There will be people that will come along for a season ones who encourage, inspire and even to try an throw a hurdle to slow you down.  We need to appreciate those times because they are learning opportunities.

I have to keep remembering that because there are times  I want to break down, grumble and mumble because no one is walking with me.  Then I remember that MY GOD has given me all that I need through His Grace to get me through My journey.
Thank you Lord for walking, carrying and reminding me its My Journey for your kingdom!  

"But his answer was: “My grace is all you need, for my power is greatest when you are weak.” I am most happy, then, to be proud of my weaknesses, in order to feel the protection of Christ's power over me. (2 Corinthians 12:9 GNT)".  

Be blessed 

Saturday, May 16, 2015

Tri and Run with me!

KTri and run with me!  I will be 46 this year and i have accepted I recover slower, need more sleep and I may not be as strong or fast as I would like.  This morning I over slept and I missed my run! Just tired but I got up and did what I needed to to.  My story....Battling high blood pressure, high cholesterol, thyroid disease and have positive RNA for SLE but thank GOD I'm still moving forward.  This is my story and my testimony!  What God has allowed me to witness and do is just a testament of His power in my life!  There is no excuse .  There is no I can't because I truely believe we can do ALL things through Christ who strengthens us!  My journey is not done!  I will continue to train hard and teach harder for those who want to know!  I don't posts pics for the oooo and the awwwws, I want to inspire at least one person.    Gods not done with me yet and he shole aint done with you!  #TriHeb12dot1 #ironStrong #m4w #iabt

Monday, January 12, 2015

My Coach was right...Go figure

Lesson Learned:  For that last 7 days the only pool of water I had been in was a shower.  When I had practice yesterday, I was afraid that I  would have a rough time and was actually hesitant to get in the water BUT the coach made me get in. 
 After my initial warm up I went directly into intervals and did one of my fastest freestyle to date and ALMOST not quite lost a lung and did not want to puke!!  I say all of this because in spite of myself and jacked up thinking,nothing was lost because of 1 week.  It because of the consistency in the water (at least 3 -4 times a week for the past 2 months) doing drills and other things that I think I was successful. 
Before, when I was not consistent, with pool time and drills, it showed in my performance and my coach could tell.  I did not want to believe I could not skip around with my pool training and do well. I should know better because I'm a coach and I talk to my runners all the time about following the plan and trust your training.  Yesterday, proved what my coach has been trying to tell me all along.  

Saturday, January 10, 2015

TriHeb12.1 Galveston Journey 1/9/15

Team Mates
Im baaaack!  I am going to be dead tired today.  Not because I had a hard work out session but because I was up very early today.  Not only did I have a cycle session with Playtri, but we also started the Spring season with DRC!  So I was up early and excited!  HA!

I was suppose to run 6 miles but I had to cut it short because I needed to get back to my car to make it to Playtri in time to set my bike up on the trainer.  If you don't know what a trainer is think of it as a treadmill for a bike.  It is mentally draining as a treadmill because you just spin and spin and spin. 

Redbone on a trainer
There she is (Redbone) behind me on that green stationary thing called a trainer.  I call my bike Redbone because she is red and is bad to the bone.  I love my roadie!  Anyway lets get back to business.  

Today we focused on  body positioning on the time and keeping cadence while maneuvering through high and low gears.  This sounds easier then it is.  Optimal is 90 revolutions,  so we wanted to keep  our cadence between 80 - 90. 

After 40 mins on the bike we finished up with squats with weights and with out and walk outs.  All in all a fun workout but I know they will get tougher so I will enjoy this down time for now.  Tomorrow SWIM!

 Coach discussing types of bike.

Monday, January 5, 2015

TriHeb12.1 Galveston Journey

My 1st training was today at Playtri located  in Dallas.  Today's session was pretty simple or fairly easy workout...strength training and continuous movement.  I don't want to get cocky and think all my workouts will be like today.  I will not underestimate what is to come and overwork because I feel I'm not working hard enough.  I know they will start to kick my butt as time goes on!  So I will continue to follow the plan is given and if time allows add additional workouts to the plan so I will not lose any endurance, especially  to the swim portion.  Overall I had a good time tonight and I am excited of what is to come.  Today we did lower body, core work and shoulder strengthening movement such as rows and shoulder press.  Mind set is continuous movement with proper form all things mimicking the movements and flow of a triathlon.  Between Playtri and DRC I better be ripped at the end of the season!  Lol!