The Why Behind What I Do

One Wednesday morning, I was riding an endurance bout after my Core classes and one of my favorite songs came on ("All the Same" by Sick Puppies). It's a song about hurt and forgiveness and purposefully living the moments you have with someone you love. I reached over to the sound board and turned it up...LOUD. As I rode, I added more resistance and picked up my pace. I felt powerful, like a badass running from something and winning. The lyrics are pretty intense and I was belting them out until each word became more and more of an effort. My heart was pounding in my chest and there was a fire in my heavy legs but I just started pushing harder. That's when it hit me....man...I love this.

I. Love. This. 

Cycle, in its most natural form is incredibly moving. It allows you to dig into a part of you that rarely gets tapped. There's no coordination needed, just raw and driving power. 

I really started to spin a lot when my mother was diagnosed with Glioblastoma Multiforme, an aggressive form of brain cancer. I could drop into a class undetected and sit for an hour without talking to anyone. Nobody was judging me. Nobody knew if I was faking the funk. I could close my eyes and coast and in my mind build my grocery list and work through my schedule so I could be there for Mom's chemo or take her the caramel macchiato that she loved so much. It was an hour that was about me feeling whatever it was I was feeling without judgement or explanation.

But then something happened....I allowed it to get physical. I allowed it.

I stopped thinking about brain scans and cancer and stopped coasting by. I started to turn it up. I began to play a little with my boundaries and then slowly push beyond them. I learned to quiet the sadness in my mind and heart by feeling the work in my legs and lungs. I loved the sweat and the bike but I really loved the music. I loved being able to feel the song and give it a physical form with my ride. On the spin bike, with little distraction, I was able to take the feeling poured into the words and turn that feeling into strength for my body. It became about me for that one hour. The world outside went away, cancer went away and it was just me. I had to face my demons alone and learn how to deal with them. 

All physical movement holds within its arms the ability to create within all of us a beast that can face anything. It took me a while to find my beast because, like most people, I looked at exercise as "work" and something I "did" rather than actually living it.

People worry about stats and think that if they don't finish first that they're not "good enough". Nothing could be further from the truth. I learned to never look at any ride as defeat or a waste of time because in each ride I would find a little more of who I was. I think it helped me learn to look at stress and pain as a building blocks of strength rather than tools of destruction.

It's not about the bike or the weight loss. It's not about how many watts you can push or how fast your legs move. It's not about jumps or presses or even the music. It's about giving everything you could give to that day's ride...heart, mind and body. It's about never settling and not letting the yuck dominate you. Ever. That is why I love cycle and why one of the first things I did when Mom died was get my Spinning certification. I wanted to teach others to love it, to connect to it, to own it.

You live like you ride. 

Mind. Blown.

Ride on.

Shift Your Mindset

I've had more than one person tell me I'm "mean" or that I "expect too much from myself" and worse I "expect too much from others".

I recently read an email from a studio owner about a spin class that said something like (and I'm paraphrasing) "The worst thing we could do is calculate "power." You might hear that term used as an advanced form of performance tracking, but in reality it alienates the average rider from feeling successful. It focuses on the negative."

False. It focuses on a baseline and once a person has a baseline they can outline measurable goals on how to progress. It's a measurable. It’s not mean, it's not negative, it is a logical way to train the human body. A body that has responded to proper training since the beginning of mankind.

The fact is, a rider is only "average" if they allow themselves to be and worse, if YOU as a coach encourage them to be. As a coach, it’s important for us to encourage, to educate and to expect the best out of our team. Using metrics to define where a person is starting is not a bad gig. As a matter of fact, people who track their success will feel more and more satisfied with their movement and commit at a higher level to their goals. Let’s start focusing on something other than whether or not the scale is fluctuating.

Call it a shift in mindset…measuring performance and success based on something other than how we look.

Look, everyone wants to be successful and learning to accept that we all have our own 100% is an important part of actualizing success. Allow people to identify and accept their starting point. If they are ready to move, this will be an empowering moment (for them and you). If they are not ready to move, defining their “power” isn’t going to be a game changer for them either way. Keep working until they’re ready. Educate, encourage and expect the best. It’s that simple.

I'm not sorry for being "mean" or "too hard" or for expecting people to be accountable. The fact is we all have greatness, we all have talent and we all have the RIGHT to identify that in ourselves and even more – to expect it from others. 

John Buchan said, "The task of leadership is not to put greatness into humanity, but to elicit it, for the greatness is already there."

Raise your game. Be great. Be a leader in your community, in your gym, in your spin studio, and in your home. Expect more from yourself and don't be ashamed to expect others to do the same.

Let's do this.

Snooze or Cruise?

Yeah yeah I know, we've all been there. You set the alarm before heading off to bed with every intention of rising early and getting in that "killer" workout. You're excited as you drift off to sleep and look forward to the early morning wake-up.

Then it happens...the alarm starts buzzing and as you reach over to silence it, you begin to reason with yourself as to why you should stay in bed. It's way too early. It's way too cold. You're way too tired. You find that glorious little snooze button, and press it down hard. Silence returns to your bedroom and as you close your eyes and feel that comfortable sleep come over you again, you tell yourself "five more minutes".

After a few minutes, the alarm sounds and again you hit snooze. You repeat this a couple more times until finally you give in and turn it off all together. It's too late to get up and exercise now but there's always tomorrow.

At the time, hitting the snooze sure feels like a good idea. After all there are some mornings where all you need is just another 30 minutes of sleep. But I'm going to urge you to start to look at your snooze button differently. Think about it this way - every time you hit "snooze", you delay action. You stay in the same place, in the same moment and make the statement that you're not ready to move forward. All good intentions and good planning are wiped away with one sweep of the hand and press of that little button.

Dramatic? OK - maybe a little.

Take a second and write down one thing that you would do if you knew that you could not fail. Now look at what you wrote and imagine how quickly you'd get there if you hit snooze every time you started on your journey. Any successful person will tell you that there is one constant in realizing success and that is ACTION. When we force ourselves to take action, especially in those instances when we really just don't feel like it, we call on ourselves at a higher level and THAT is where great things start to happen. Just think about the massive initial push that it takes to get a stalled car moving again. Once the wheels are put into motion, the pushing gets a lot easier.

I challenge you to commit to find YOUR power through action. Tomorrow morning, as the alarm rings loud to wake you out of your slumber, throw back the cover, put your feet fast to the floor, stand up and take charge of the day. Don't give yourself a second to think about it. Silence the voice that is begging you for just five more minutes and just make it happen. Don't wait until you "feel like it" to take action - that time may never come. Attack the day with a warriors heart. It is with that heart, my friends, that you will discover how great you can really be.

Catch you in the cycle room!
Ride on!

Visit http://www.psyclefitness.com/ to register for your next Morning Cycle Class. I mean, who wouldn't want to crush all of those calories before anyone else even gets out of bed?

Safe and warm at home!

As the roads begin to ice over, take advantage of this time to heat up your body! Below is an at-home body weight workout that should take you about 45 minutes to do. Do your best to stay moving the entire time. Remember to stretch when you finish. To progress the movements, grab a Kettlebell or a set of Dumbbells.

Warm-up (10 min as many rounds as possible (AMRAP)

• 25x Body Weight Squat
• 12x Alternate lunge (each leg)
• 10x Jumping Jack

 8 Rounds (do these two things 8x)

• 8x Push-up (Strict Form)
• Plank Hold (60 sec)

 4 Rounds (do these three things 4x)

• 12x Jump Lunge
• 12x Burpee
• 12x Jump Squats

 Finale

• 100 basic step ups (50 each side http://youtu.be/ujz0JfgqC8Q you can choose the height but make it challenging and don't forget to write down how long it takes you and what the height of your step/bench is.) 

Pilates is for Chicks

"If Pilates is a chick's workout, then women are a lot tougher than we think." Out of the mouths of babes (hey...my hubby is a babe). This was something he said to me after I ran him through one of my Pilates Equipment sessions.

Most men chuckle when I ask them to come to the studio to work with me. Like I'm going to sit cross-legged with them on the floor and chant and meditate. It's comical. I wanted to sit down and write a blog about WHY men should be doing Pilates when I remembered reading an article quite some time ago. Thank God (or Al Gore) for the internet, because a simple Google dig and I found that very article. It gives a little insight from the perspective of a man, who is a self-proclaimed "Meathead". Check it out http://www.mensfitness.com/training/pilates-meatheads then come back and finish reading.

I know guys who can do crunches or weighted sit-ups until they're blue in the face but start to whimper after 15 seconds in a plank hold. So what? Why is it important to train your core musculature? The most basic answer I can give you is "every move you make originates from your core. Train those muscles and you will have a strong foundation from which to move."

Burpees, overhead squats, wall balls, wall climbs, running, jumping, and the list goes on....all need core strength to reduce the chance of injury.

Look - our bodies are amazing creations that can handle extreme conditions. This doesn't mean you should torture yourself every day with high intensity cardio workouts.You're totally ripping yourself off if you train one way, the same way, every day, all the time.

Something to think about.

FitBodies, Inc. Awesome Instructor Award

I'm super humbled and excited to be the recipient of the first "Awesome Instructor" award offered by FitBodies, Inc.

Additionally, I was featured by Indoor Cycle Instructor Pro....check-out the podcast. It's about 25 minutes long....and it talks about my full-time position as CEO and Head Coach and Mentor for Park Journeys, Inc. an out of the classroom learning experience for rural and urban teens.

http://www.workingfitnessvacation.com/how-to/be-a-guest-fitness-instructor/fit-bodiesinc-is-sponsoring-our-awesome-instructor-award/

A Whole-lotta F Words - One for the Coaches

During a recent Kettlebell class, one of my peeps made a simple statement that made me super happy. She said, "I'd rather focus on the basics and increase my weight than do some crazy stuff that makes no sense."

Amen sister.

In the never-ending quest to "entertain" our clients, have we as fitness professionals lost our minds? When fun foils function and form (that's a whole-lotta F words) we begin to lose control over why we do what we do. Are you there for your people or have you become an entertaining distraction? You're cool and fun but are you effective enough to get your people where they need to go? Once they leave your presence, are they still thinking about what you've taught them?

Simply - are you making a difference beyond the spotlight?

Maybe it's time to re-set, take control and remember that you're here for furthering functional fitness not for fleeting fame. (Yeah I went there - it's my blog - I do what I want).

Here are four things to keep in mind:

1. With regard to your peeps, if you don't take their fitness seriously, how can they? News flash - you're not a rock star and you're not in a popularity contest, you're their coach or their trainer. Get your head on straight and make the goals of your client more important than feeding your ego.
2. A workout can be fun without being a freak show of circus moves. Recognize that your clients do not have A.D.D. and they don't need to be entertained (ok most of them don't). Having your client put their legs in the air stretched out at a 45 degree angle, head and neck resting on the floor while engaging in a chest press will accomplish what? If you guessed lumbar strain, you're right and you've won one of two prizes. Modification of every other exercise because your client can't move or losing that client all together because exercise "hurts my lower back." THINK about what you're giving your people. Which brings me to my next point...
3. Youtube is not an educational reference manual for safe and effective exercises. Educate yourself. No I mean REALLY educate yourself. Imjustsayin.
4. Finally, talk to your peeps and find out what they need, then work to give it to them. If you have someone who really wants to see, feel and think differently about themselves and their bodies, take that stuff seriously. The more you care about them and the less you care about you, the bigger your ripple will be.

By no means am I the Messiah of Fitness (far from it) and I'm not saying that it's either my way or the highway. All I'm asking is that we take a minute and pay attention to what we're doing. As a fitness coach, personal trainer, group fitness instructor, etc. yours is not a casual relationship with fitness. Some people just want to exercise, and that's cool but most people are there for a reason; weight loss, increased cardio endurance, or training for a specific event. Whatever their reason for being in the room, you should feel lucky they chose you to share their journey with them. Be a good co-pilot and learn to inspire.

Be Happy. Be Healthy. beSTRONG.
M

Why Pilates? Why not!

People have asked me "why should I do Pilates" but my answer "because it's awesome" usually isn't good enough though! So here are some complete answers that may help you understand Pilates a little more. Scroll down for a special promotion at Core Pilates and Yoga! Their website is www.corepilatesandyoga.com.

What is "the Core"

Functional movements are highly dependent on the core, the area where all movement is generated. The muscles of the body are the deep muscles of the back, abdomen, and pelvic floor. These are the muscles we rely on to support a strong, supple back, good posture, and efficient movement patterns. When the core is strong, the frame of the body is supported. This means the neck and shoulders can relax, and the rest of the muscles and joints are freed to do their jobs. You'll find yourself standing stronger and taller than you did before starting Pilates.

Oh...and that gorgeous stomach that we all covet....yeah that's a nice side effect.

A Pilates Workout is a Full Body Workout

Unlike some forms of exercise, Pilates will not over-develop some parts of the body and neglect others. Pilates training does focus on core strength by training the body as an integrated whole. This discipline promotes strength and balanced muscle development as well as increasing flexibility and range of motion for the joints.

Adaptable to Most Fitness Levels

It doesn't matter if you're a couch potato now, a Crossfitter, or an elite athlete, the foundations of Pilates movement apply to you. There are thousands of possible exercises that include modifications and progressions to tailor any routine to your individual needs and goals.

Strength Without Bulk

You've heard of long, lean muscles. Pilates will build toned muscles that will not only look good but help you move through life easily!

Increased Flexibility

We train functional range of motion while highlighting correct body alignment leading to an increase spinal and peripheral joint flexibility without stress.

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Take some time and do a little research on Pilates and if you have any questions, please don't hesitate to reach out to me. If your mind is already committed, take advantage of the special offered now through June 1 at Core Pilates and Yoga in Wexford/Sewickly (near Baierl YMCA).

This One Goes Out to the Moms

Earlier this year, as I sat in the Starbucks wondering what I was going to write for a sponsorship application, my friend asked me where I found my inspiration over the years. She sat and listened as a smile spread across my face and I told her about my beautiful mother. At the end of my precious walk down memory lane, she looked at me and said, “That’s it Dundee, that’s your story, you are your mother's legacy.”  The thought was humbling.

 

The days following that meeting, I reflected on my mom’s life and on her impact in this world. She was a woman who walked the walk and people would solicit her input. The subsequent guidance she shared always seemed to be exactly what they needed, whether it was in the form of words, a hug, or the simple touch of her hand on their cheek. I wondered how it was that she could impart such wisdom; how did she know just what to do or say? Then it hit me – she always listened before she spoke. It was through her complete understanding, that she could give the best advice.

 

Throughout my life, I witnessed the strength she exhibited; as a mom, as a wife, as a professional and as a friend. Her love was all-encompassing and her gentleness palpable. As my sisters and I grew, my mother shed light on our strengths and encouraged us to make the right decisions and reach beyond what we thought was possible. She fueled our interest and through discipline she honed our work ethic. She expected us to set bold goals and work hard to reach them. She gave us and those she touched, the tools to believe that there are no barriers, there are no walls. More than anything, she encouraged us to identify what was important and challenge anything that got in the way.

 

Taking risk is the hardest thing you'll ever do but imagine how amazing our world would be if we were all unafraid of what might happen if we walk out on that ledge. Are you fulfilling your life's work or have you taken a wrong turn along the way? It's never too late to step into the unknown and shake things up. What is holding you back from reaching your goals; whatever they may be? Get in the driver's seat of your life and change your course if needed. Risky? You know it is...but what's the worst that can happen?

 

Know one thing...you are never promised tomorrow but you have the moment NOW to make a change in your life and be a part of something bigger than you.

 

In 2005, my mother was diagnosed with terminal brain cancer. Over the next two years, she would go through the biggest fight of her life, one we would ultimately lose her to on October 8, 2007. Throughout that fight, even when that very cancer robbed her of her ability to move and communicate, she still displayed grace and beauty.

 

As we celebrate amazing mom's everywhere, I write today’s blog post in remembrance of a loving woman who touched the lives of many. I wish she could meet the people who have come into my life over the last five years. I truly believe that they came into my life at the right time, each uncovering a different dimension of me and inspiring me in a different way. I love these people and the role they hold in my life. They inspire me to dig deeper and become a better person.....the person she always believed I could be.

Thanks Mom for sending them all my way, you did good. ~ Happy Mother’s Day.

"Don't be superficial. Take time to really listen, to store away, to really hear. Don’t be so eager to speak, to draw attention to yourself, that you don’t savor the moment with the person you’re with. Moments are few and pass quickly. Take time – make time – to be real." ~ from my mother's journal September 9, 2003

 

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Be Happy. Be Healthy. beSTRONG©

Michelle

Slow Death by Excuses

Well, some of you have been waiting for the infamous beSTRONG© New Year’s Resolution post. So here it is. Nothing short of spectacular as always so brace yourselves because it’s a slippery slope.

Let's start out with the obvious - resolutions suck. There I said it. Now let's move on.

I'd like to talk about something that always makes me smile - my weekday morning people. I love all of the people I work with at the gym but I want to make a shout out to the 5:30 AM crew. They are mostly women. They don't take any crap. They work like they mean it. The dynamic of this group never ceases to amaze me. Their ages range from 27 to 55. Their fitness levels vary as well. They have different sizes, different hairstyles and they respond to challenges differently. With all of their differences however, they have one thing in common - a strong conviction to their reason for being there.

For those of you who don’t “get it”, you’re probably going to stop reading now, and if that’s the case, shoot me an email in March when your Resolution Circa 2013 is just a memory and you’ve perfected the art form that I like to call “Slow Death by Excuses”. Come on, you know what I’m talking about.

“The kids are sick.”

“I’m just so tired.”
“I’m just so busy.”
“I think I’m starting to get sick”
“I’m just so out of shape.” (Really? You’re using that?)

I get it. There are just those days when you feel like you need to step back from the gym. Rather than going into a tail spin, deal with those days as they come. Get outside for a walk, play with the kids, or accept that you need a break. Whatever you decide, stop attaching an excuse to it. Make the decision and own it. Do not allow your excuses to begin to override any rational thinking you may have. Otherwise, hold on tight because it’s a slippery slope. One excuse leads to another and rather than looking the problem in the face you start to believe that it is really the kids' sickness or the fact that you have to work late.  (Eh hem...the problem is you by the way.)

So how do you change it up? Maybe it’s time to take look at exercise from a different perspective. Rather than focusing on the scale, focus on the fact that you want to still be able to move unassisted when you're a geezer. Rather than focusing on the size of your jeans, focus on sledding with your kids (or nephews) and not needing to stop because you can't climb that hill one more time.

Yoga, Pilates, TRX, Indoor Cycling, Running, Crossfit, Kettlebells - whatever you choose has got to become a part of you; a way of life. It's NOT something that you do to get an end result. It IS the end result.

Realign and prioritize what matters. YOU. The rest will fall into place - I promise.

Call it a resolution, call it a change of heart, call it the moon in the first house of Leo - I don't give a crap - just get over yourself, get over your excuses and GET IT DONE. One hour is 4% of your day. That is not a huge commitment of your time, but it is a huge commitment of your will. Kids are sick? Spouse working late? You’re planning on being at the office late? Get up early and get to the gym to start your day. Boom - done.

If it matters to you, you’ll figure it out.

My morning crew? Most of them, ok all of them, have bed head and sleepy eyes when they walk through the door. It’s not pretty but it’s a welcome site. They figure out a way to make it happen every Tuesday and Thursday at 5:30 AM. Why? I like to think that it's my magnetic personality and the fact that I am so good looking. The reality of it is that they stopped feeling sorry for themselves and decided to make a change. They recognize that sometimes a Tabata Sandwich with a side of Kettlebells is going to suck. They accept it, then they own their workout and when they're done, they're satisfied. To quote my good friend Joe Vennare "You have to start doing things that suck if you want to stop sucking."

Stop sucking.

Until you decide to commit, your decisions and your excuses will continually make a statement (to you and those around you) about how you feel about yourself and what you think you’re worth. Really friends, you’re worth more than that.

It doesn’t take January 1 of a new year to figure that one out.

Be Healthy, Be Real and beSTRONG!

Park Journeys = Life Lessons

Thursday, August 9 I embarked on a Journey to Yellowstone National Park. No words can express the amount of gratitude I feel when I look back over the last week. I was gifted with an amazing camera to use while I was there. My first attempt at photography! I was amazed at how I saw things differently through a camera's eye. The big and the small of Yellowstone seemed to pop in a way that I never appreciated before. My mother was an exceptional artist and I was lucky enough to have this door opened for me to finally appreciate what came so naturally to her. On September 9, 2003 my mother made a journal entry addressed to her two oldest grandchildren and "all to come for today", it read:

"Message to Joshua &Nathanael & all to come for today, don't be superficial. Take time to really listen, to store away, to really hear. Don't be so eager to speak, to draw attention to yourself that you don't savor the moment with the person you're with. Moments are few and pass quickly. Take time - make time - to be real."

Yellowstone and the company I kept while there....that was REAL. The silence that surrounded us gave us the ability to really hear and learn from one another. Along life's journey, we are faced with blessings. My blessings last week came in the form of ten amazing kids who allowed me to be a part of their lives for five days during the Park Journey's Yellowstone trip. They made an impact on my life in a way that I'm not sure they can fully understand. They are all amazing, smart, talented kids who possess the power to do anything they want. In the majestic backdrop of Yellowstone National Park, they have renewed my spirit to become a lifeling learner. This is just a short note to them.

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Brianna, Lauren, Lateeka, Latrice, Mikayla,

Sean, Cortney, Xavier, Khalil and Jacques:

Throughout your life you will be faced with challenges. Those challenges are all merely steps that mold you and make you who you are. Some days are amazing, like that photo that is perfect on the first take. The lighting, the depth of field, all of it just seems to fall into place effortlessly. Other days, regardless of what you do, you still don't get the photo you want. The key is to never stop working for it or believing that you can achieve it. Never be ashamed to ask those who have more experience than you for help. (Thanks to Sean and Xavier I finally got the picture I wanted. It was one of 600+, but it's mine and it's perfect to me.)

Work, endurance, and humility breed success. Each of you has an amazing gift that you possess and you have the opportunity to make a difference in your lives and the lives of those you touch. You have the ability to impact people, always keep that in the back of your mind with the words you speak and the actions you exhibit. Much love to all of you. You have contributed to my life and my Yellowstone memories and I will be forever grateful to you.

Yellowstone is a part of all of us now and we too have left our mark there "STEEEEVE". When things get tough, and they will, be reminded of this time and realize that prior to Yellowstone, you were strong enough to endure the string of events that brought you to that peaceful and grand place. You will endure again and your Yellowstone will be waiting. Recognize that you have NO boundaries, you have NO walls. You have the choice to make the life you want. Be mindful in your choices and you'll see your skies open up!

Finally, don't be afraid to take the road less traveled. It is down those roads that you find the stillness of Trout Lake, the majesty of Yellowstone Falls, or the vivid colors of the Grand Prismatic.

 "There is pleasure in the pathless woods,

There is a rapture on the lonely shore,

There is society, where none intrudes,

By the deep sea, and music in its roar:

I love not man the less, but Nature more,

From these our interviews, in which I steal

From all I may be, or have been before,

To mingle with the Universe, and feel

What I can ne'er express, yet cannot all conceal."

- Lord Byron

Take a moment to check out their blog at www.parkjourneys.blogspot.com.

Has Anyone Seen My Point2?

Pittsburgh Marathon Race Day – what an exciting time. Over the last few years I have had the pleasure of running one of the first two legs of the marathon relay and then heading to the finish line to cheer on the field of runners. This year was pretty much the same with just one exception – I PR'd; Nope....not a Personal Record but a Personal Revelation. Standing amidst the crowd at Relay Exchange 1, I realized that somewhere along the way, I lost my Point2.

Just stick with me; I'll get to that later.

As I took off to complete my leg of the run, I was determined to do something I hadn't done in a while; I was going to pay attention to the people and places along the way. It started out like a typical run, people lining the streets and runners weaving their way through those around them. I settled into my pace and my eyes fell on two women running together. They stood out because I usually see these two ladies in the front row of my spin class lost in the moment of the ride. Today I saw two friends running together, covering the miles effortlessly. (Nice job Denise & Lynn!) As I made my way across the West End bridge, a road I'm usually driving at 40 MPH in my car, I slowed down to look to my left at the beautiful city where I was raised. Rounding the corner in the West End, I noticed a sign that said "Today is NO EXCUSES SUNDAY." I started to chuckle and then I realized the sign was being held by a coach who has inspired many people, myself included. Thankful for my coach, I began to reflect on the people I know and how each one brings different dimension to my life.

My short distance flew by as I made my way to my finish line and passed off the duties of our team to Jill, Dave and Erin who easily ran the next three legs (Go Team!). Smiling, I walked across the Smithfield Street Bridge and realized that I had actually enjoyed the miles I just covered! Then it hit me like a ton of bricks....that is what it’s all about right?

Before 2000, I was never really into fitness and I had NEVER considered myself an athlete. I ran my first marathon when I was 30 and it was the first REAL "athletic" thing I'd done! I signed up and trained just like the rest of the crew. I woke up race day a little more nervous than the experienced runners around me. They were talking bagels and carb loading, electrolyte replacements and fuel for the run. I was completely out of my element because all I wanted to do was throw up! I did make it to the start line however and when the gun sounded signaling the start of the race, my feet started to move! The miles flew by and I was totally consumed with what it was I was doing.

I remember something from almost every mile in that race. A blue sign at Mile 1 held by a proud husband that read "my wife rocks", a flock of geese settling onto the lake at mile 12, the lady from Kansas who paced me through miles 17-22 when I thought I was going to die. All of those things are as clear as day in my mind, but the one thing I remember the most about that day is my Point2. Passing the 26 mile marker and starting up that last hill, my eyes filled with tears as I realized "holy crap, this is it, Point2 and I'm done! I can do Point2!" These were the last moments before I could call myself a marathoner. There was one hill and 385 yards between me and the finish line. I began to think of myself differently. With commitment and training, I could do anything! This was MY marathon. The miles behind me were MY miles. I went into this race because I wanted it, not because I was trying to impress someone. My teary eyes opened wide to take in all of the people lining the streets to cheer us all across the finish line. I waved and smiled, grateful that they were sharing this with me. As I crossed the finish line and the announcer called out my name I yelled, "That's me!" Damn I was proud of myself and what I had accomplished. I didn't look back and say, "Well it wasn't my best effort but...." I was there....in my moment.

The marathon training changed my body, the event changed my life.

Over the next 11 years, I morphed into the person that I am today but along the way, I somehow forgot how to pay attention. I forgot what it felt like to pass that 26 mile marker and experience my first Point2. This "life changing event" turned into something that I needed to beat, something that I needed to do better. The competitive nature of my spirit took over and I began to lose sight of the goodness in endurance events. Yesterday, when I asked some of my friends about their experience for the day, I heard, "Well I didn't PR but..." "It wasn't my best showing but..." "I only did the relay but..." and so on. When did stepping up to participate in an endurance event of any distance become not good enough?

Am I saying to offer less than your best at every turn? COME ON…..you know me better than that! Don't misunderstand me; this is not a suggestion to settle for less. It is merely a suggestion to not allow the endless pursuit of another PR to take the joy of the event away from you. Maybe you're running slower today because you're training for another event. Maybe you ran the relay or couldn't participate because you're injured and just can't do the distance. Maybe you didn't PR because you just didn’t have it today!

Work hard, train hard and stop making excuses. If you don’t hold back your effort, you can be proud of your race. Enjoy your Point2 and crossing the finish line, but don't forget about the miles leading up to the finish line! Once those seconds are gone and the miles are covered, there are no do-overs so stop to smell the Biofreeze along the way!

Ride on!

Your 100%

As I sat this evening finishing up Hard Core Part 4, I decided to take a small detour and focus a little on something that's on my mind. You know the old saying, "You gotta crawl before you walk." Well wiser words were never spoken.

This morning I had the pleasure of spending a little one on one Cardio Core time with one of my favorite peeps. She and I have been working together for about seven months now and her fitness level has improved considerably from when we first met. I love her determined spirit. It's that spirit that has led her to do great things. It's also what is holding her back.

"Never despise small beginnings, and don't belittle your own accomplishments. Remember them and use them as inspiration as you go on to the next thing. When you venture outside your comfort zone, wherever the starting point may be, it's kind of a big deal."
- Chris Guillebeau

Kind of a big deal? ABSOLUTELY! The mere thought of making changes and leaving your comfort zone can be intimidating. Even worse, when we leave our comfort zone and things don't go as planned, it can be devastating.

It can also be empowering. You make the choice.

Recognizing that you have a weakness is actually a beautiful step in the right direction. It's in that moment that you can really hone in on the change that your body needs. Each body is different and, for that reason, everybody will begin their journey in a different place and progress at different speeds. Only you can determine what you need and the speed at which you fulfill those needs. Come into each day with your game face on and, most importantly, IDENTIFY YOUR 100%. Don't benchmark yourself against someone else because they, most likely, are not in the same position as you. Doing this will only discourage you and derail your progression. The key to turning devastation into empowerment is to celebrate the small victories.

I’ve come to think of high performance as showing off. Showing off isn’t about bragging or arrogance. Showing off simply means bringing your best to everything that you do. It’s about being focused and working with the intention of creating results that benefit you in any given situation. Showing off means creating value through accomplishment and finding your "TA-DA" moment.

Take a minute after every workout to focus on what you DID accomplish, not what you didn't. Celebrate the victory that you did five full push-ups before dropping to your knees (2 more than last week)! Then, knowing that you CAN be successful, button down, get outside of your comfort zone, and get ready for next week's celebration. 

Ride on!
MP

I'm Just Sayin....

So check this out.....I got the coolest email today from one of my peeps sharing with me a complement she got from one of her co-workers.

We started working together about 5 months ago. I had always invited her to come to one of my Psycle Indoor Cycle classes and, while she said she would, she never did. I figured I would ask one last time and finally, somewhat apprehensively, she took her first IC class on Labor Day (Sept 5) - 6 weeks ago. After class she said it was "ok" but that she would return.

She has come to 19 Indoor Cycle classes since that time. She rides heavy, she rides fast. She rides like she means it. She never walks out wondering if she gave enough. She rides the kind of ride that will sometimes push you to tears because you have virtually NOTHING LEFT but those tears. That is something everyone should experience (thanks RTB). She doesn't compromise her workouts. Not ever. To her it's not just a class, it means something.

She has since lost eight inches. EIGHT INCHES!

To all of you haters - stop hating. My friend is 54 years old with tight hamstrings and she has earned every single one of those inches! I cannot begin to describe how proud I am of her. She is a strong athlete who doesn't just attend the class - she shows up determined to ride like a champion. She takes control of every one of those 3600 seconds in that hour and makes them work for her.

I guess my point is.....if you want something bad enough, you'll make the effort. How badly do you want it? Bad enough to get really, really uncomfortable? Bad enough to say NO to the stuff you know is sabotaging you reaching your goal?

It is totally your call. Stop wondering and start living!

I'm just sayin.......

In Living Memory of......

I finished up my latest post a couple of days ago with all intention of uploading it tonight before I laid my head down to sleep. I fired up the laptop and logged on to Blogger. That's when I decided to take 15 minutes to read and watch Steve Jobs' 2005 Commencement address at Stanford University. I'd watched it a while back but reading it today, at this time in my life, something was different. With tears in my eyes, all of a sudden everything I wrote was a blur and seemed completely inadequate.

I'm going to sign off and encourage all of you to take 15 minutes, click on the above link "In Living Memory of", and read or watch.

Treat yourself and those you meet daily with respect and love. Your actions and how you live do make a difference.
"Stay Hungry. Stay Foolish."
                        ~ Steve Jobs

Snooze or Cruise?

Yeah yeah I know, we've all been there. You set the alarm before heading off to bed with every intention of rising early and getting in that "killer" workout. You're excited as you drift off to sleep and look forward to the early morning wake-up.

Then it happens...the alarm starts buzzing and as you reach over to silence it, you begin to reason with yourself as to why you should stay in bed. It's way too early. It's way too cold. You're way too tired. You find that glorious little snooze button, and press it down hard. Silence returns to your bedroom and as you close your eyes and feel that comfortable sleep come over you again, you tell yourself "five more minutes".

After a few minutes, the alarm sounds and again you hit snooze. You repeat this a couple more times until finally you give in and turn it off all together. It's too late to get up and exercise now but there's always tomorrow.

At the time, hitting the snooze sure feels like a good idea. After all there are some mornings where all you need is just another 30 minutes of sleep. But I'm going to urge you to start to look at your snooze button differently. Think about it this way - every time you hit "snooze", you delay action. You stay in the same place, in the same moment and make the statement that you're not ready to move forward. All good intentions and good planning are wiped away with one sweep of the hand and press of that little button.

Dramatic? OK - maybe a little.

Take a second and write down one thing that you would do if you knew that you could not fail. Now look at what you wrote and imagine how quickly you'd get there if you hit snooze every time you started on your journey. Any successful person will tell you that there is one constant in realizing success and that is ACTION. When we force ourselves to take action, especially in those instances when we really just don't feel like it, we call on ourselves at a higher level and THAT is where great things start to happen. Just think about the massive initial push that it takes to get a stalled car moving again. Once the wheels are put into motion, the pushing gets a lot easier.

I challenge you to commit to find YOUR power through action. Tomorrow morning, as the alarm rings loud to wake you out of your slumber, throw back the cover, put your feet fast to the floor, stand up and take charge of the day. Don't give yourself a second to think about it. Silence the voice that is begging you for just five more minutes and just make it happen. Don't wait until you "feel like it" to take action - that time may never come. Attack the day with a warriors heart. It is with that heart, my friends, that you will discover how great you can really be.

Catch you in the cycle room!
Ride on!

Visit http://www.psyclefitness.com/ to register for your next Indoor Cycle Class. I mean who wouldn't want to burn 500 - 800 calories before breakfast?

Labor Day Weekend is Here!

OK - I know you guys have all been DYING to check out Psycle Fitness! Well, you're in luck - we will finally be having our grand opening on September 16 & 17, BUT that's not the reason for this post. I wanted to give you a heads up to a special Labor Day ride.

Monday, September 5

9:45 - 10:45 am

Psycle Fitness - 16087 Perry Highway, Warrendale

www.psyclefitness.com <---where you can sign up

Here's the deal, there are 26 bikes (really really nice smooth bikes). I would just LOVE to get them all filled and get a wait list going. It's a great facility and I would love it if you guys could join me. I will also be doing a couple of raffles and numerous give-aways so don't miss out! You get a raffle ticket for just showing up - if you can coax someone into signing up with you....you get another ticket!

Class sign-up is open. Visit www.psyclefitness.com and click on "Register for Classes". Go to 09/05/2011 and click the "Sign Up Now" link. If you've never been there before it will ask you to create a log-in. It's very simple and will take about 3 minutes from start to finish. The best part is....you get to hang with me in the coolest Cycle Studio in Western PA and your first class is free!

By registering, you are reserving a bike so PLEASE don't register unless you plan on coming. If you do plan on coming - PLEASE don't forget to register!! As long as you are on the list, you will have a bike for sure!!

OK - that's all for now.
 
See you in the Cycle Room!

Michelle

Michelle Parolini "Likes" This

Take a minute to stop and think about your last workout. It does not matter what it was, when it was or where it was. What matters is HOW it was. Did you barely hit the mark or did you blow it away? Was it the kind of workout that you would post on Facebook allowing all of your friends to hit the "like" button? Nobody is looking and nobody knows what you're thinking so be honest with yourself. I would venture the guess that there's a good bit of us would try it a little differently if we could hit rewind.

We don't usually get second chances....but today is your lucky day.

Make the decision right now to change the way you determine how good you really are. What would you do at this moment in your life, if you knew that you could not fail? Would you complete a marathon, cycle a century, compete in an endurance challenge or complete your first Spinning class? Would you do something so outrageous that your Facebook page would literally blow up with "likes" after you posted your status along with the photos?

Take the challenge and don't let your mind stop your body from making it happen.

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MONSTER "LIKES"

• New Schedule at Psycle starting July 1:
• Monday - Friday 6:00 - 7:00 am class will now be 5:30 - 6:30 am
• Monday - Friday 5:30 - 6:30 pm class will now be 6:00 - 7:00 pm
• Shower rooms are up and running and looking great! Join us before you head to work! Shower towels are available for $1.
• July 4  TWO great one hour rides - 8:30 am with Tom and 9:45 am with Michelle. Don't miss out burning off a few calories before we celebrate our independence!

Does More Saddle Time Equate to Faster Bike Splits

If you're looking for a good article about balancing life and training on the bike....check it out.

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=2283

Ride on!

Kind of A Big Deal

So Friday morning we said goodbye to another one of our Boot Camp family members heading (back) to Philly for work. This blog post is dedicated to her. I'm proud of the progress she experienced throughout the course of her time here in Pittsburgh. I'm also excited that Emily has decided to step outside of her comfort zone and start down a new road. Good luck in all that you do Emily and we will miss you at 6:00 am!

Chris Guillebeau said, "Never despise small beginnings, and don't belittle your own accomplishments. Remember them and use them as inspiration as you go on to the next thing. When you venture outside your comfort zone, wherever the starting point may be, it's kind of a big deal."

Kind of a big deal? ABSOLUTELY! The mere thought of making changes and leaving your comfort zone can be intimidating. However, it is the commitment to those changes when the REAL fear factor enters in! I hear from a lot of people how they wish they could be more fit. Regardless of the physical differences of each individual, the myraid of excuses they put forth does not vary much from one person to the next.

"I'm just so tired."
"I just don't have the time."
"I don't know how or where to start."
"I can't do it because I'm so out of shape." (one of my personal favorites)

So how do you get from point A to point B and do it successfully? YOU HAVE TO HAVE A PLAN.

Riddle me this. You've always wanted to visit Italy. How do you get there? (Humor me) I would imagine that you would take a few steps that are pretty blatantly obvious but below is how I'd go about it.

• Get the brochure. At the beginning of every experience, you need a mental picture of the end point. What is it that you would ultimately like to accomplish? Where is it that you would ultimately like to be? There are a lot of cities to visit. Identify which ones are most important right now and focus solely on them.
• Buy the ticket and commit. You have got to understand that unless you really want it, it will not hold enough importance to you. If you want something bad enough, you'll pay the freight and make it happen.
• Plan your trip. Setting goals is an integral component of success. Would you seriously fly to another country without a plan? The key to progressing from one goal to the next is to stay focused. Know the plan for any given day and stick to it!
• Find a travel buddy. Share your goals with someone. Writing them down is the first step but it's not until the spoken word comes out of your mouth that you actually put yourself in a position to be held accountable. Sometimes all it takes is a little accountability!

Now with all of that being said (or written in this case), take it and put it to work for you in the health and fitness field. You've already got the starting point covered. That is where you are today. Now take the time to map out your success route.

• Only YOU can determine what it is that YOU want.
• Find a good personal trainer that can work with you to outline specific and reasonable goals. If you do not know of any, let me know and I can offer a little direction to find one.
• Who gets to be your travel buddy? If you're in need - I'm always up for the task! Feel free to share your goals with me. I promise you that we will celebrate every accomplishment!

Just writing it down and uttering the words don't make the commitment happen. You have to come into each day with your game face on and Identify YOUR 100%. I’ve come to think of high performance as showing off. Showing off isn’t about bragging or arrogance. Showing off simply means bringing your best to everything that you do. It’s about being focused and working with the intention of creating results that benefit you in any given situation. Showing off means creating value through accomplishment and finding your "TA-DA" moment.

Can you remember the last thing you did that was wildly outside your comfort zone? Now is the time! Never underestimate yourself!!

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Stay tuned! What's in store for May:

• Follow my training for the Rachel Carson Challenge
• HIIT training - what can it do for you?
• New Clean Eating recipes (Posted the second Sunday of each month!)
• Core move of the month (Posted the third Sunday of each month!)

Thanks for hanging in there with me.
Follow me on Twitter @misfitspin