Archive for the ‘40 and Fabulous’ Category
Saturday, June 30th, 2007
We are taught to think it throughif we really want to get what we want. Create a goal with a plan and a date.
It may not be a new concept but how often do we actually ask our body how it feels; what it wants and how we can tweak our behavior to meet those needs? Why would we do that when we have the perfect proven plan in place that we know will work?
I learned this concept in a backwards way while running (ya, it’s much more like jogging). Rather than just try to get through it a little faster, I started asking my body how it felt. I changed how I swung my arms to see how that affected the rest of my body. I leaned a little bit forward and added a spring to my step. I breathed out fully. I landed on the ball of my foot; then I landed on my heal. I loosened my neck and shoulders and let my arms flop around. I listened to the beating of my heart. Next thing I knew I was crossing the bridge and finished; having completed my run 10 minutes faster than the last time!
Think about all the other examples where listening to your body could further your dream:
1. Weight Loss – When hunger strikes, ask your body if it’s hungry or bored or lonely; maybe it just smelled the burger on the grill next door. Refer back to the example of my run and do something differently. If it’s boredom, loneliness or the great smell, call a friend to come over to cook and celebrate the day or celebrate with your family.
2. Spending – The same reasons as stated above can cause us to spend recklessly. And the result is always negative; from our bank account to how we feel about ourselves. Check in with yourself and ask “what do I really need right now?” I recommend you remove yourself from the object of your spending desire if you’re anything like me. When you ask the question, you might find out what you really need is to spend more time getting ready so you don’t want to change your look. You might find out that you feel deprived somewhere else in your life and go that direction instead. You might just really want that shirt, but at least you’ll feel great about it later on.
3. Relationship, Work, Cleaning, Watching TV. Whenever and Wherever you find yourself making a choice to act; or more importantly, really needing something – Check in with your body and your soul to ask yourself what you really need
The Life Coach with the PLAN, that’s me! I still value the importance of a clear vision, the strategies for overcoming the obstacles and the consistent action and accountability that has to follow if you want results. But, this is a whole other dimension that getting older and wiser has opened me up to. I can’t say I’m an expert at this but I can see it as the key component for lasting management of weight and SO many other issues.
Tags: arms, day, fitness, jog, obstacles, run, running, shoulders, ski, tent, work
Posted in 40 and Fabulous, clear vision, life coach, life fitness, new concept, obstacles, older and wiser | 1 Comment »
Tuesday, June 26th, 2007
If you want to change your life for the better – DO SOMETHING YOU NEVER THOUGHT YOU COULD DO. I GUARANTEE YOU WILL BE GLAD YOU DID!
There are just some things you never imagine for yourself. Can you think of what that something is for you?
For me, it was the cycling program at the Aspen Club. I would walk by the ’spinners’ looking strong and then look away wondering what on earth they were killing themselves for. I wouldn’t even allow myself to consider the program, even though I was secretly curious.
Mark Alderdice, from the Aspen Club Cycling program, allowed me to change all that and see myself in a whole new way. He invited me to learn more about cycling, participate in the interval training class and really improve my confidence and skills related to cycling, a key component in my tri-athalon goal.
A mechanism attached to your own bike measures cadence and power allows me to improve my skills, while setting goals based on the previous classes results. (see below for an example)
The Work out:
5 x 2 min Power Intervals (pi)
w/ 2 min recovery
8 min fast pedal
5 x 1 min pi’s
w/ 1 min recovery
The focus of this class was to work on high end power, but w/ shorter recoveries. We pushed hard then only recovered for a short time. This will make our system learn to recovery and prepare faster for the next effort.
I only broke down the work out by the last 3- 2 min efforts and the last 2-1 min efforts. These should reflect the power after we warm up our body and how it deals w/ recovery.
Kim: Here is the break down of the class. Let me try to explain what your looking at w/ these numbers. I can break down the Intervals we do and get info from that break down. I took the last 3 efforts in the 2 min efforts and the last 2 efforts in the one minute efforts and the entire work out. In each break down you will have the following info:
Duration=time in the effort
work= the energy your body expended during that interval then the power(in watts) and cadence (in rpm’s) will show 3 numbers…they are the lowest number(min), the highest number(max) and then the average
(Avg) for that time.
We usually will look at the avg power and cadence to analyze the data.
For example if you look at the first effort below (pi 3) it shows me that you put out an average of 117 watts at 93 rpm’s. Then I can compare the next few efforts to see how you are performing. You were able to increase in the last two for the 2 min intervals. I can also see that you were able to pick up the power for the one minute intervals which is good since they were shorter.
Good work today. we will work on the power and cadence for a few more classes then we’ll get you some numbers to work by, but start keeping track in your mind the numbers you can hold for these 2 or 1 minute intervals.
Please let me know at any time if you have questions.
2 minute intervals
pi 3:
Duration: 2:01
Work: 13 kJ
Min Max Avg
Power: 83 137 117 watts
Cadence: 81 100 93 rpm
pi 4:
Duration: 1:53
Work: 15 kJ
Min Max Avg
Power: 121 194 145 watt
Cadence: 85 96 90 rpm
pi 5:
Duration: 2:00
Work: 16 kJ
Min Max Avg
Power: 114 178 140 watts
Cadence: 80 99 90 rpm
1 minute intervals
pi 4:
Duration: 1:00
Work: 8 kJ
Min Max Avg
Power: 27 195 159 watts
Heart Rate: 137 156 149 bpm
Cadence: 42 94 86 rpm
pi 5:
Duration: 0:53
Work: 9 kJ
Min Max Avg
Power: 48 234 181 watts
Cadence: 75 96 85 rpm
Entire workout (74 watts):
Duration: 1:06:22
Work: 282 kJ
Min Max Avg
Power: 0 265 74 watts
Cadence: 42 114 81 rpm
I am going on week 3 and can’t believe how much stronger I feel on the road when I am riding!
If you want to change your life for the better – DO SOMETHING YOU NEVER THOUGHT YOU COULD DO. I GUARANTEE YOU WILL BE GLAD YOU DID!
For more information or to sign up, contact:
Mark Alderdice
malderdice@aspenclub.com
Operations Manager / Expert level coach
Aspen Club Performance Center
1450 Crystal Lake Road
Aspen CO 81611
(970) 920 5837
(970) 925 9543 fax
Tags: 40, aspen, bike, class, classes, club, Cycling, day, energy, interval, program, ski, training, tri athalon, week, work, workout
Posted in 40 and Fabulous, Health and Fitness, setting goals, tri athalon | No Comments »
Tuesday, June 26th, 2007
Something strange and unexpected happens when you’re transforming your fitness and physical body, while simultaneously ‘flirting with 40′!
Generally, in your 20’s, presentation is more experimental. This includes everything from your fashion style to your relationships to how you articulate yourself at work and play. We are a bit more to the extremes from careful to reckless, and aren’t as well equipped to handle the missteps. We are definitely learning a lot.
Generally, in your 30’s, your presentation is more individualized and really represents your ‘personal style’ from fashion to professional presentation. Assertiveness in increased and considered risks are taken. As you are more comfortable in your skin, you can thrive through the scrapes along the way.
As I approach my fabulous 40’s I am keenly aware of the importance of ‘authentic presentation’ in everything from choosing what to wear; to choosing what to say. At the same time I am less concerned with what other people think; I am naturally more sensitive to my environment. It’s a great combination…
Tip #1
Wear what you feel you can be your most authentic and powerful presence in:
A Flirting with 40 client reported that she dressed perfectly for her audience (a business meeting) but was so uncomfortable that she wasn’t her most powerful or authentic self in the meeting. Whatever you wear, make sure it fit you first and the audience second. If you can combine the two, even better!
This is just a ’sub-tip’, but don’t wear something just because you can suddenly fit into it (oops!)
Tip #2
Say what you mean, but consider your approach:
I realized in working with a client of mine, that I was censoring what I asked in anticipation of her defensive response. Rather than holding back, consider what you really want to say and frame it in a way that allows for better communication. Remember, communication is the response you get. No matter how you think you are coming across, your recipient is the true judge. I only got this valuable feedback by asking. Don’t forget to ask or check-in on how you are coming across!
Tags: 40, fabulous, fitness, hips, Personal, physical, ski, work
Posted in 40 and Fabulous, personal style, professional presentation | No Comments »
Thursday, June 21st, 2007
Kim and Dirk give us an update on Kim’s progress with her weight loss program, “40 and Fabulous.
Kim is trying to lose 20 lbs in 20 weeks and complete 2 tri-sprints using Aspen Life Coach Dirk’s help and expertise.
Goal – 20/20/2=40. Lose 20 pounds in 20 weeks and compete 2 triathlon sprints by my 40th b-day on September 22!
Program – Fabulous and 40
Date – 6/14/07
Weeks left=12
Status as of week 9:
Pounds lost= 10 (left to lose-10)
Body Fat Goal – 25%
Clothing sizes lost= 2
Training= weight training,cycling/jogging/swimming
Biggest training challenge – still running! work/life balance
As we run and coach today, the tip for the week is just get out there and don’t worry about how fast or how well it’s going. With consistent practice the run in the event will be more likely to go well; than stressing and feeling anxious because running isn’t exactly my strength. By looking at the run as my last chance (it’s the last leg of the race) to be fast and knowing that I’m just not that fast, I worked myself into a frenzy. And I used to like to job before I started forcing myself to try to be fast!
I like this approach as a solid component of being fabulous in your 40’s in general. No longer are we forcing our results; but instead setting goals and strategies that feel good and attract results more naturally.
What other areas of life could this apply to effectively? For me, it’s all areas. If my relationship needs attention, it’s not up to me to force it into my way; if my work needs attention, it’s more effective to look at what’s going well and proceed in that direction. In my nutrition, rather than force myself to eat something I don’t want I can listen to my body and see what it really needs (and hope it’s not a big mac!)
Tags: 40, aspen, Cycling, day, dirk, fabulous, jog, program, race, run, running, stress, swim, Swimming, tent, training, triathlon, week, work
Posted in 40 and Fabulous, Aspen Videos, aspen, life coach, weight loss program | No Comments »
Saturday, June 16th, 2007
Goal – 20/20/2=40. Lose 20 pounds in 20 weeks and compete 2 triathlon sprints by my 40th b-day on September 22!
Program – Fabulous and 40
Date – 6/14/07
Weeks left=12
Status as of week 8:
Pounds lost=9 left to lose-11)
Body Fat Analysis – 33%
Body Fat Goal – 25%
Clothing sizes lost=1+ (6 lbs. appears as more as I re-distribute fat to muscle)
Training= weight training,cycling/jogging/swimming
Biggest training challenge – still running! work/life balance
Wellness Session #8 with Dirk:
Dirk called me out on my continued hesitancy to claim my identity as ‘tri-athlete”. “It drives me crazy that you expect your clients to take risks and you won’t claim it.” I couldn’t deny it – there was still some wiggle room; a back door I could fall back on if I didn’t think I could pull it off. I left session 7 with an offer I didn’t refuse; to step into my athlete identity and have the guts to go for it. Not just go through the motions, but train like I have something to lose; not just to finish, but to race. I decided to truly Go For It. It was a process though…
What are the barriers to true commitment?
1. Fear of failure – If you don’t really claim the identity, you haven’t lost much if you don’t complete your dream.
2. Fear of commitment – By committing you are required to give yourself to your dream; especially when you don’t want to.
3. Fear of success – What if you capture your dream and it’s the wrong dream? What if it’s the right dream and you have to raise the bar? What if people see you differently and expect things from you? What if you outgrow your current relationships? What if you have to change your life more than you wanted to?
Clearly #3 was the clincher for me! I took several opportunities and considered (even wrote down) the answers to the questions I posed around fear of success; and I realized they were all things I could survive; even thrive through.
You generally find out 3 things when you step into fear:
1. That is was an illusion
2. That is is real and you can handle it
3. That this thing you’re stepping into takes you to your edge
As we all know, the edge is where the magic happens.
I have 6 weeks until my first triathalon and I successfully completed a dry run today. It was amazing how much lighter I felt as in my athlete identity; we always think going for it is harder – when really it makes everything easier!
Tags: 40, Cycling, day, dirk, fabulous, hips, jog, program, race, run, running, swim, Swimming, training, triathalon, triathlon, week, wellness, work
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Monday, June 4th, 2007
Most people, when asked their top 3 values, cite ‘integrity’ as one of the top 3.
INTEGRITY is a commonly used term to describe ‘walking your talk’. When asked if we have integrity, we indignantly say, ‘of course’ I do! When I make plans I keep them, I never miss a deadline.
I had a learning this weekend around this topic and would like to propose a new, more powerful measure of personal integrity.
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INTEGRITY WITH YOURSELF IS THE TRUE BAROMETER OF PERSONAL INTEGRITY
What about integrity with ourselves? When was the last time you made a promise to yourself that you didn’t keep? We are often great at keeping our promises to others, but what if we used our promises to ourselves as the barometer for integrity? Would you answer ‘yes’ so quickly? I know I wouldn’t. I define integrity as ‘trust with yourself’ and you can’t truly trust if betray your promises to yourself. Eventually, you will fall out of integrity with others because of the resentment that builds and you will end up blaming them.
I realized I had some resentment about tasks I had committed to completing, as well as a few meetings that would take quite a bit of my time. I discovered my resentment was because I was in integrity with those commitments to others, but were letting my promises to myself around work and training fall by the wayside in the interest of time.
My goal this week is to make 5 commitments to myself this week and be in integrity with those promises as a measure of my true integrity. The result will be better integrity with others and no resentment!
Tags: Personal, training, week, work
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Monday, June 4th, 2007
I have mentioned in prior reports that receiving all the generosity from The Aspen Club and wellness coaches and trainers Dirk, Casey and Mark has been difficult. I have also learned there is a difference between accepting support and receivingsupport. I realized I have only been ‘accepting’ but not ‘receiving’.
On our run last week, Dirk, being the amazing wellness coach that he is, pointed out that I am great at giving of myself but need to learn to receive. I thought I had made great strides in this area; and I was defensive but so out of breath that I didn’t argue at the time. This was a gift because I subsequently spent some time processing and realized I was accepting the help, yet not truly receiving it. The reason I knew this was the acceptance created pressure and obligation for me, rather than gratitude!
I learned the difference is the universal struggle between head and heart, thinking and feeling. To accept is intellectual, we use our head to justify that we deserve the help or that it is appropriate for the task at hand. It is like a contract that requires pressure and obligation. To receive is emotional, we allow our heart to feel the experience of the support for ourselves and to give the gift to someone else. Gratitude creates a natural flow that benefits both people.
I have set the intention to fully receive the support and encouragement rather than just accept it and pressure myself to reciprocate by performing. This shift will serve to create exponential results for everyone. For me, it will replace obligation and pressure with the natural energy that creates results. For the other people, it will give allow the experience of sharing expertise and service; as well as enhance professional experience.
When you feel uncomfortable receiving help and support, ask yourself, am I just ‘accepting’ or am I really ‘receiving’?
Tags: aspen, benefit, casey, club, dirk, energy, gift, intention, run, tent, Trainer, week, wellness
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Monday, June 4th, 2007
There are many benefits for a trainer and training buddy from accountability to technique, but I didn’t realize one of the biggest benefits until last Friday. In a hyphened word, it boils down to “Reality Check”!
I had been ‘jogging’ in preparation for my tri-sprint in August, in accordance with my training plan; always maintaining my disdain for running, but proud that I was doing it at all. Dirk, my wellness coach (who is also a great trainer and massage therapist), set up a ‘run’ for us to do together. I was amazed at the difference between my ‘jog’ and his ‘run’. They weren’t even the same league. I was immediately struck by pain in my lungs and fear that I would never be able to keep up. Well, I couldn’t keep up, but I kept running and finished with the best sprint I could muster. The biggest outcome, after I recovered from the pain and humbling fact that I had a LOT of work to do, was inspiration. Thanks to working with Dirk, I am clear about what I need to do moving forward.
Reality Checks are great because of the clarity that is created. My reality check was humbling, but got me to read my “Triathalon” book, get my heart rate monitor working, commit to interval running training and step up my whole training a notch.
I recommend a ‘reality check’ for everyone in their wellness and fitness journey; whether it’s a buddy or a trainer. Just don’t fool yourself, because we are very good at that aren’t we? I know I am, I mean was!
Tags: benefit, day, dirk, fitness, interval, jog, massage, run, running, Trainer, training, triathalon, wellness, work
Posted in 40 and Fabulous, fitness journey, massage therapist, running training, triathalon, wellness coach | No Comments »
Thursday, May 31st, 2007
Goal – 20/20/2=40. Lose 20 pounds in 20 weeks and compete 2 triathlon sprints by my 40th b-day on September 22!
Program – Fabulous and 40
Date – 5/23/07
Weeks left=16
Status as of week 4:
Pounds lost=6 left to lose-14)
Clothing sizes lost=1 (6 lbs. appears as more as I re-distribute fat to muscle)
Training= Hiking, weight training, and of course, cycling/jogging/swimming
Biggest training challenge – still running! work/life balance
Wellness Session #4 with Dirk:
THE DIFFERENCE BETWEEN A TEST AND AN EXCUSE
Eating out and traveling – two glorious excuses to eat whatever and however much you want; right?! You just have to read any fashion magazine to know the extent dieters go to avoid these traps, from refusing invites all the way to refusing to participate in life!
Coaching session #4 – Learnings…
Having made great strides in training and weight loss I was torn between using my Florida vacation weekend as an excuse to overindulge or a test that I could choose to pass. We are conditioned to think of a test as a scary pass/fail experience, dry and void of fun and freedom; an opportunity to see how well you can conform, give up and endure. Dirk helped me imagine a test in a whole new way. “It’s a test and that’s OK!” A test can be an opportunity to actually think ahead, prove that your dreams are bigger than your immediate need for gratification, see what you’re made of. I was actually excited to ‘be the new me’ and step into that identity vs. falling into the old me when the trigger is pulled.
Making the decision ahead of time laid the groundwork for an easy and fun opportunity to anticipate, make great choices (mostly) and have a great time. I would say it was the perfect vacation for many reasons, but one of the biggest was how I felt about myself.
Fast forward to one week later…I’m back home and dare to step on the scale – and I lost a pound! I was truly amazed and proud and most importantly, inspired to look at all the many other excuses as a ‘test’. The new me thinks that’s just fine!
Tags: 40, coaching, Cycling, day, diet, dirk, fabulous, free, hiking, jog, program, run, running, swim, Swimming, tent, training, triathlon, week, wellness, work
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Sunday, May 20th, 2007
Riding up to the start of the annual bike race up Independence Pass (10 miles up to the ghost town) Casey asked me if I was nervous and I scoffed and said ‘of course not, it’s just for fun’. Well the butterflies in my stomach told a different story. I understood at that moment what people mean when they say they are just competing with themselves. Nowhere close to competitive in cycling, it wouldn’t have made sense to compete against anyone else anyway. But that wasn’t the point, was it? I used all my strength and pushed myself so at the finish I couldn’t have gone any further. It was a test of will between my mind and my body to push past the pain. I made friends with the girl who I was chasing, and who was chasing me. She and I pushed each other to the finish and made plans to stay in touch. I finished over 30 minutes faster than last year; beating myself and all kinds of doubts and inhibitions. I felt great about myself and the world that afternoon and made plans to make some changes (I was previously afraid to make) in my business. Not to sound too dramatic, but I also felt unstoppable and loved the world and everyone in it (how can you say that without sounding dramatic-but that’s how it felt).
My biggest learning today – Being your best in one area flows into all the other areas and teaches you to expand your possibilities. It doesn’t matter what it is, just do it!
Tags: 40, bike, casey, Cycling, day, love, race, spa
Posted in 40 and Fabulous, aspen cycling, bike race, independence pass | No Comments »
