Get in the Game: #5 Village Bootcamp

I lead a free one-hour bootcamp-style workout Tuesday nights at Highland Oaks Park in McFarland, Wis. If you're in the neighborhood, please join us.

Welcome new campers! What a great time tonight in the park!! Thanks for coming. I'm proud of you all. Don't forget to respond below & get in for next week's prize drawing.

Yes, I take pictures. And yes, you all look great. For several years, in my post baby-blues phase, I avoided being in pictures. So I understand some of your comments. I think we're taught to act that way too.

Here's the thing. We might not get another chance to be in a picture. Each day is a GIFT. There's nothing certain about life! One of my former teammates from UW-Madison was diagnosed with breast cancer this summer. She's 35, an IM triathlete & extremely fit and strong. You just don't know.

So, even when I'm puffy, bloated, crabby, breaking-out and having a bad hair day, I'm trying to get in the picture. I want to be in the game. I want to live. I want to capture moments now.

I did a series on excuses, common reasons why people say they can't do a triathlon/exercise/etc. Read it here. And, since I'm not in this week's picture, you'll find many photos of me in different training stages here.

On a lighter note, here's something that makes me smile. For those of you who don't know me well, I've had major FEAR issues with my bike. That's kind of a big problem when you train for an Ironman... I enjoyed reading this article.

You can do anything you want. First you have to decide what it is you want! Then, go get it. I hope I can help you do that.
Enjoy!

Drawing: What is your favorite excuse when you don't want to exercise? Respond here & I'll put your name in the drawing for next week's Village Bootcamp prize. Mine? I'll work out tomorrow instead.

Resources:
Village Bootcamp #4- Letting Go of Perfect & Totally Awesome ABs
Village Bootcamp #3 - Meet Mary, the 90-year-old Triathlete!
Village Bootcamp #2 - The power of intervals, music to boost your workout
Village Bootcamp #1 - Why intervals work, exercise ideas from active.com, pre- and post-workout nutrition ideas

Next Time: Tuesday August 4th 6:30-7:30 at Highland Oaks Park in McFarland. *Rain date Thursday August 6th at 6:30. *Bring water, mat/blanket, small weights (5-20 pounds)/bands & wear good shoes.

Village Bootcamp #4: Letting Go of Perfect... & Totally Awesome Abs

I lead a free one-hour bootcamp-style workout Tuesday nights at Highland Oaks Park in McFarland, Wis. If you're in the neighborhood, please join us.

Welcome to our new Village Bootcampers! Thanks for coming Diane, Helena & Cathy! And, thanks to everyone for being flexible with the rain tonight! Fortunately the shelter helped us get in some great compact moves!

Why I Love Village Bootcamp: Sara (me)
I created VB because I felt it was a great fit for our Village. Bootcamp could help us:
- know our neighbors better and in different ways
- exercise, laugh and have fun
- feel better about ourselves, and
- build stronger families.
Thanks for your willingness to grow with me! I love working out with you.

Initially I wanted to wait until I was: thinner, lighter, stronger, faster, to put this together. As a leader I felt I should look a certain way in order to lead. It took some time for me to say, "no, it's OK, let's do this now." The same thing happens with happiness. I don't want to be happy 5-15 pounds from now, I want to be happy now. I hope you've already made that connection.

Know this, you are wonderfully made. And only you can offer you to the world. If there's something you want--go get it.

Here's some inspiration & some super abs from active.com! (I volunteer within active's triathlon community.)
- Breast-cancer Survivor Puts Heart & Soul in Danskin Triathlon
- ABSolutely Effective Abdominal Exercises - I love the reverse crunch.
- If you haven't yet watched the trailer for Mary and Bill, do so now. You'll be inspired & entertained!



p.s. I'd like to feature bootcampers each week.

Resources:
Village Bootcamp #3 - Meet Mary, the 90-year-old Triathlete!
Village Bootcamp #2 - The power of intervals, music to boost your workout
Village Bootcamp #1 - Why intervals work, exercise ideas from active.com, pre- and post-workout nutrition ideas



Next Time:
Tuesday July 28th 6:30-7:30 at Highland Oaks Park in McFarland. *Rain date Thursday July 30th at 6:30. *Bring water, mat/blanket, small weights (5-20 pounds)/bands & wear good shoes.

Village Bootcamp #3: Meet Mary a 90-year-old Triathlete

I lead a free one-hour bootcamp-style workout Tuesday nights at Highland Oaks Park in McFarland, Wis. If you're in the neighborhood, please join us.

Meet Mary, my former Madison neighbor & a 90-year-old triathlete! Mary stars in Mary and Bill, a documentary by Andrew Napier. View the trailer & watch Mary flex!!! in my post here. You'll be inspired & entertained! http://ironmakeover.blogspot.com/2009/07/mary-and-bill-film-meet-my-friend-mary.html

If you've been thinking of coming to Village Bootcamp, but weren't sure or were a little nervous, zoom in on our pictures--we're having fun!! Come join us. There's plenty of great summer nights to swing by the park & participate.

Bootcamp Question: What do the feet/ankles do during the Swimming pilates exercise. Here's more information and tips on this exercise that strengthens the butt, thighs and back muscles:
http://www.ehow.com/video_2260421_do-pilates-swimming-exercise.html
*great detail in this short video
http://pilates.about.com/od/pilatesmat/ss/Swimming.htm
http://www.ehow.com/video_2365468_do-pilates-swimming-exercise.html

Next Time: Tuesday July 21st 6:30-7:30 at Highland Oaks Park in McFarland. *Rain date Thursday July 23rd at 6:30. *Bring water, mat/blanket, small weights (5-15 pounds)/bands & wear good shoes.

Resources:
Village Bootcamp #2 - The power of intervals, music to boost your workout
Village Bootcamp #1 - Why intervals work, exercise ideas from active.com, pre- and post-workout nutrition ideas

photo credit: My hubby Ken & I took pictures of last week's group. I hope seeing this group in action will encourage you to join us.

Mary and Bill Film: Meet My Friend Mary (a 90-year old triathlete)

Last week I had the pleasure of attending a private screening of the film Mary and Bill, starring my friend & former neighbor Mary Stroebe. Mary became a triathlete in her late seventies (no excuses people!). She's completed over 12 sprint triathlons. She retired at age 90 and now fires the starting gun at her favorite event the Life Time Fitness triathlon in Minneapolis.

At age 89 Mary went head-to-head with TV host Kelly Ripa in a timed triathlon in New York City, later receiving a Relly award from Regis and Kelly.

The evening in downtown Madison, Wis., combined many of the things I love: my hubby Ken, triathlon, film, can-do stories, state street, original art & music. I shouldn't have worn mascara, the film made me teary in a good way.

The film is directed by Andrew Napier. He began filming Mary and Bill during his senior year in High School.

Please enjoy the trailer, I know you'll love both Mary & Bill, both are true characters.

Mary and Bill

Mary and Bill Trailer from Andrew Napier on Vimeo.

Village Bootcamp #2: Welcome Back!

I lead a free one-hour bootcamp-style workout Tuesday nights at Highland Oaks Park in McFarland, Wis. If you're in the neighborhood, please join us. Bring water, a blanket or mat & small weights or bands if you have them.

Welcome new Village Bootcampers! Thanks for joining us!

Resources for You:
Here's more info on why & how intervals work for you:
- The Myth of the Fat-burning Zone
**why long, slow steady-state aerobics is NOT effective for fat burning
- Land of the Lost training
**as a triathlete I trained in the nowhere zone
- Cardio Queen Sees Light of Day
**Abby attends Dustin Maher's Fit Fun Bootcamps. Read more about her transformation!

Music: What Works Best
Music with a beat between 120-140 beats-per-minute is most effective for your workout, according to Dr. Costas Karagerghis' study "Music in Rehab Project."
- Fitness Magazine's Top 100 Workout songs
- Race Motivation Songs from trifuel.com

Question for You: What song gets you moving?

Village Bootcamp #1: Why intervals work, pre- and post-workout nutrition tips & bootcamp-style exercises from active.com.

Next Time:
Tuesday July 14th 6:30-7:30 at Highland Oaks Park in McFarland
*rain date Thursday July 16th at 6:30
*bring water, mat/blanket, small weights/bands & wear good shoes.
*other dates/times may open soon, as my co-op leaders get organized

Race Report: Ironman Coeur d’ Alene – June 21, 2009 Part 2: Places

Part II: Places
Deep down I knew my second IM would be Coeur d’ Alene. The anticipated beauty and challenging nature of the venue were simply too much to pass up. Coeur d’Alene is as smooth and sexy as the name implies. A city as buff as the athletes shows off with a powerful landscape, trendy businesses, neatly coiffed lawns and a gorgeous lake-front that turns heads.

Speaking of turning heads, buff athletes are everywhere. The athlete village is exhibitionist heaven and eye candy is plentiful. Nine months of diligence leave me feeling buff and I join in the fun. My 37 year-old 6’ 1” body is rock hard and I show off as much as the cold weather will allow. I proudly flash my blue IM arm band for access inside the fences. Before the race is over I will flash more than the arm band.

There are big ones all around Idaho. I mean the mountains, shame on you all. Despite evidence proving otherwise, my mind creates a mythical bike route of withering climbs and fanatical downhills. I fret over the unseen course until Friday afternoon when I join the parade of Subarus, Hybrids and SUVs driving the course in the rain soaking in every detail and frantically taking notes. Reality is comforting. I conquered hills in Wisconsin far worse than these. I know I can spin the course and still have something leftover for the run.

Fast forward to race morning as I take shelter from the cool wind in the men’s changing tent. I dub myself a genius after noticing the waist-high urinal set up in the corner. No long porta-potty lines for me! I mindlessly stare into the corner of the tent and listen to the wind outside as nature calls. All too late I realize the tent corners are not fastened. A gust of wind blows the tent flap aside providing spectators an all-access view, far more than even I want to show!

All these things lead into my favorite part of the race, the Washing Machine. Nine months of babying my body are out the window. Confident in my ability I enter the swim on the buoy line in a mass of humanity. The payoff is 75 minutes of clawing, shoving and crawling around the wavy lake. Jacked-up and breast-stroking around the half-mile buoy I scream a baptismal greeting to rookies. “First Timers, welcome to IRONMAN, YEEEEEHAAAAAAA!”

Adrenaline surges through my body and carries me well into the bike. The first 50 miles alternate between prayer and hyperactivity. “I’m doing it! I’m going to be an Ironman again!” and emotion soars. Soon thereafter I chastise myself for speed. “Slow down, don’t be a dumb F*&%! You can’t keep up this pace and run well you F&^!ng idiot!”

Back in town endorphin levels crash as I get closer to my entourage. Enjoying their encouragement I tell my first lie of the day with a casual wave and gentle “hey guys, how’s it going.”

Sara later tells me everyone is amazed that I’m making it look effortless. Truth of the matter is that I’m in a deep mental valley. The next 56 miles loom and I’m not looking forward to them one bit.

Read Part 1: People

Village Bootcamp: why intervals work, ideas for you

I lead a free bootcamp-style workout Tuesday nights at Highland Oaks Park in McFarland, Wis. If you're in the neighborhood, please join us. Bring water, a blanket or mat & small weights or bands if you have them.

Resources for You:

Make your own bootcamp-style interval workout- check out great ideas on active.com's youtube channel. Thanks Active Toby!

**Village Bootcampers, expect to see the Walkout (love that one) & some new ones, with more ab/core work too.

Check out these active.com articles & discover:
- how intervals turn your muscles into 24-hr fat-burning machines
- that interval training improves aerobic capacity
- how interval training helps runners hold race pace easier & sprint faster

Thanks Melissa for asking the first question at bootcamp. She wants to know, what to eat post-workout? Madison, Wis.-based trainer Dustin Maher shares his pre- and post-nutrition ideas here. You'll learn why protein & simple sugars are important post-workout. And consider his many bootcamp offerings, one at McDaniels park in McFarland.

Question for you:
- What's your favorite bootcamp move/exercise?

Next time:
Tuesday July 7th 6:30-7:30 at Highland Oaks Park in McFarland.
*bring water, mat/blanket, small weights/bands & wear good shoes.
*rain date: Thurs July 9th 6:30-7:30

photo credit: my old new shoes