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Tommy Europe's top 7 reasons to exercise

Tuesday, June 01, 2010

Here are the top 7 reasons to exercise this summer:

Reason #1: To Melt Fat Away
Reason #2: To Alleviate Pain
Reason #3: To Increase Lean Tissue
Reason #4: To Stay Young
Reason #5: To Prevent or Control Type 2 Diabetes
Reason #6: To Lower Blood Pressure and Cholesterol Levels
Reason #7: To Feel Great
Since I'm not sure if the link will work, I'll post a few explanations (if requested). Otherwise, I'll just let them be read at face value.

  Member Comments About This Blog Post:

REMODELINGPAT 7/26/2010 12:31PM

    these are great reasons to exercise ANY time, not just summer...



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CASSIOEPIA 6/1/2010 10:02PM

    I know you told me once who Tommy Europe was. I recently saw "the last 10 pounds boot camp" television show, and he was the trainer.

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ETTEZEUS 6/1/2010 9:08PM

    Makes sense to me even without reading the link.

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May 2010 - Looking back

Tuesday, June 01, 2010

This month was a flurry of kilometres for me. I ran two half marathons, two 10km races and one 6km race. All in all, I covered 117.35 kms and burned 7031 calories doing them. So let's start at the beginning....
May 1 - the Big Run - this was my second time doing this organised run and "big" doesn't quite cover it. "Insane" maybe. "Bitch", most certainly. But I digress, it was not my most difficult run this month. 2:13:36
May 9 - the Mother's Day run - this is the biggest run, I think, in Calgary. I'm sure there were at least 10,000 people there. I know there were almost 2500 runners in the 10k. And I was one of them LOL. No breakfast in bed for this Momma, nope... I got up at 6 and stood in the snow, rain and cold with my fellow runners and clocked a 1:01:03 finish time emoticon
May 15 - Ok, this one I'm a little bitter about so bear with me. I found out about this "half marathon" last year when I participated in the RMSC 12km race. I figured it would be a beautiful course through the mountain trail and I wasn't disappointed. What I didn't figure was that the race committee couldn't count to 21.1 emoticon and I'd end up running over 23 kms. Not that big of a deal, I suppose, if I'd been expecting it OR if the last 4 kms hadn't been a steady uphill climb. LOL. I should have seen it coming when the first 4 kms were all downhill. This photo was taken at the "1 km to go" marker. Incidentally, this was at 22 kms and it was actually 1.21 kms. Total distance 23.21 kms - total time: 2:39:51

May 16 - a few months ago, my friend had a stroke. Unfortunately, this meant that she could not run the 6 km RMSC run. So she offered me her spot. I took it. I couldn't let her have a DNF on her racing resume..... I piled in the car again at a wicked early time in the morning and travelled back up to Canmore, AB. Total distance 6.25 kms - total time 45:32
May 30 - the Calgary Marathon weekend 10 km race - Another chilly morning, another chance to get out of bed earlier than I'd ever imagine a Sunday starting. Paul and I (yes Suezette, he's my new beau) took the C-Train downtown and huddled with the other 5000 runners waiting for their turn to start. When it was our turn, we set a pace to beat Paul's last 10k finish time. Somewhere along the way, around 7 kms or so, I lost sight of him... I finished in 1:05:20, he finished in 1:08:11! He beat his previous time AND, for the hardest part of the race, did it on his own. I'm so proud of him! We've got a really sweet pair of medals for our hard work.
So what else did I do besides run this month? Well, Paul and I took the boys to his parent's miniature horse farm for the long weekend. Three days w/o highspeed internet... I was really roughing it emoticon but I had so much fun!

I also participated in the "Healthy Habits Challenge" and worked on some of my nutritional and organizational short-falls. Over the past 31 days, I've cut back on my calorie intake from Tim Hortons coffee. I've gone from one XL double double a day(ish) to having only five in the last month. Three of those had only half the cream and sugar that I'd usually have. I saved myself over 7000 calories! I've also stopped hitting "snooze" in the morning. I'll admit, I'm not perfect... I missed five days. In my defense, I fell back to sleep until Paul's alarm went off, I didn't actually HIT the snooze. I just snoozed. LOL OH! and my best new habit: I make my lunch & snacks for work the night before now. I've got perfect attendance on that one!! Yay me. I've found it super helpful for keeping on track at work. Now if only I could STAY on track when I get home. It was not a stellar month for calories when all was said and done. I've gained back the three pounds that I lost so I guess I've got some things to work on this month. Oh well, that's what the first of anything is for: fresh starts and new resolve. This month, I'm resolving to get more gold stars and do more strength training. I CAN DO IT!

117.35 Kilometres in 13 hours 39 minutes
STARTING WEIGHT: 59.4 END WEIGHT: 59.2 LOWEST: 57.2 ( kgs) Currently, I'm weighing in at 130. I don't have much to lose but I want it gone for good. I can do this, too. I just have to focus.

Oh well, it's late and I've been writing for a very long time. If I want to be a good girl and NOT hit snooze in the morning, I'd better make my lunch and take my butt to bed. Good night all!
Sweet dreams.

  Member Comments About This Blog Post:


    What an awesome month! Here's to a successful June too!

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BOBBYD31 6/1/2010 3:15PM

    that sounds like a fun month. lost of racing, too fun! i like the way you kept your stats i may have to try that if i get back to running anytime soon!!!!

no june starts, what are you going to do to top may?

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MIAMIA7 6/1/2010 2:04PM

    All I can say is holy cow Penny! You are one crazy running girl!

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PEHASS2 6/1/2010 1:54PM

    Yeah I'm not sure how that loop hole with the snooze button works LOL.. BUT I didn't hit it this morning :) Thanks again for helping me get a PB, and for just being you :)

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GEOGIRL 6/1/2010 10:42AM

  What a busy month! You are extreme with the running!

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CASSIOEPIA 6/1/2010 8:31AM

    That's a BIG month of running Penny! Great blog.

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KAYAKID 6/1/2010 1:26AM

    Penny - you amaze me! you rock my friend! Wow! I knew you had don alot of races but you need a go get a pedicure for those toes of yours - they so deserve it! Have a great Week and enjoy all those medals!!


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"never let your mind limit your body".

Wednesday, May 19, 2010

My yoga instructor always said "never let your mind limit your body".
Coach Nancy posted this today in the healthy habits challenge team today. Great minds really DO think alike. I thought that I'd share because it's FULL of good information. Enjoy.

  Member Comments About This Blog Post:

SAMMYSWEETPEA 5/20/2010 12:52AM

    It's good advice. I just need to follow it more consistantly!

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ONE*BUSY*MOM 5/19/2010 12:16PM

    Thanks for that. And thanks for letting me know about that team. I joined last night!

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DDHEART 5/19/2010 10:14AM

    We've all done that and hopefully learning not to!

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KEAKMAN 5/19/2010 9:08AM

    I read that article yesterday and it really got me to thinking. Glad to see I wasn't the only one!

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RNSHARON 5/19/2010 12:17AM

    So true......

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Healthy habits challenge - End of week two

Tuesday, May 18, 2010

Week two's challenge was to take one negative behavior and find a positive solution to it. I chose to correct my habit of leaving my lunch making until the last minute. It worked! I did it all five applicable days last week (read: work days). I stayed within calories every day except Friday when I went a little less than 100 cals over. I'm continuing with that this week

The challenge for week three is to really focus on one habit only and then develop a plan on how you are going make this work for you. emoticon My one habit to work on this week is: resist temptation during times of stress.

Thankfully, stress has been good to me in that I haven't had much but my first reaction when it does happen is to eat junk. I'm going to fight that urge with chewing gum. I figure if I can give up XL double/double by drinking Carnation light and regular coffee then I can do this, too.

Hurrah for healthy habits!

  Member Comments About This Blog Post:

ONE*BUSY*MOM 5/18/2010 10:20PM

    Great work, Penny! Keep it up.


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COOPSM 5/18/2010 8:17PM

    Penny---you are doing so good...keep up the great work!!!

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HAPPYSPARKGIRL 5/18/2010 12:53PM

    I have the same problem of waiting until I'm ready to run out the door and grab whatever I can find fast! Thanks so much for sharing your success with it. You gave me something to work on, too. I'm gonna check it out on the motivational section and see if I can get in on it, too. See you there and keep it up, girl!

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CASSIOEPIA 5/18/2010 9:07AM

    Great job Penny.

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RUNNINGWILD 5/18/2010 9:01AM

    Kate, I found this challenge in the motivational section of SP. Coach Nancy is leading this one. Last month, Coach Jen lead the Plateau Buster challenge and I was part of that, too. It's good for me to have something to focus on and these mini-challenges are just perfect.

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KEAKMAN 5/18/2010 8:28AM

    So Penny, is this a book you are reading or are you making these up on your own? I am intrigued and would like to "start at the beginning" on my own.

Focusing on ONE goal per week seems so sensible, and it's working for you! Great job! emoticon

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Healthy Habits Challenge - End of Week One

Monday, May 10, 2010

Last week's challenge was to choose healthy goals for this month. I picked:
1) no more hitting the snooze button - it just gives me a broken sleep resulting in crankiness.
2) no "away" coffee. I figured my Tim Horton's habit is equal to 8400 calories a month. I don't need that. I'll just have coffee at home with light hot chocolate mixed in if I need a fix - it's only 45 cals.

I made it through week one meeting BOTH of my goals!!

This week's challenge is to take one negative behavior and find a positive solution to it.
~ ok, I can do this ~ I have a really bad habit of leaving making my lunches until the very last second in the morning. This leads to throwing "whatever" into my lunch kit. Starting tonight, I'm going to put everything together the night before. Not only will this ensure that I make healthier choices BUT it'll also give me more "relax" time in the morning.

  Member Comments About This Blog Post:

BUGGYS 5/11/2010 1:45PM

    The lunch thing is awesome...did that when my kids were growing up and it helped getting them the nutrious meals they needed. I try to track everything I want to eat the night before and try sticking to it and that seems to be helping me...planning for the little goals, you are doing fantastic...week two should be a breeze! emoticon

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MIAMIA7 5/11/2010 12:21PM

    Woohoo Penny, you sure are on a roll! Keep it up.

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COOPSM 5/11/2010 10:04AM

    Penny---great goals!!! Love that you conquered the 2 last week.....I have to do my lunch the night before for the same reason....once you get into the routine with it, it will be a no brainer...

Great job on moving that scale!!!

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RUNNINGWILD 5/11/2010 9:47AM

    And the bonus... I'm down to 127 today!

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KEAKMAN 5/11/2010 8:55AM

    Great work on your goals! I love them - simple, specific to you and your needs and habits, and very obtainable. You are making me think about some simple changes I can and ought to make myself!

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SKOUET 5/11/2010 1:41AM

    Good job on meeting your goals! Baby steps :) I have the same issue with snoozing... Can't seem to trick my brain. Ugh! Good luck on week 2!

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CASSIOEPIA 5/11/2010 12:15AM

    The lunch idea is fantastic Penny! Great job on week 1, now go get week 2!

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