Thanks and Giving

Happy Thanksgiving Everyone!

Who doesn't love Thanksgiving? It is a time to get together with family, watch some football (GO HAWKS), and of course eat until the buttons on your pants pop off; it really is a marvelous day.  Not only is Thanksgiving a day where you can cheat on all those calories you may be counting or have that extra beer as you watch the Seahawks beat the 49ers but it is also a day to express your love and gratitude for those around you, the things that you have, and the life that you live. 

Yes, it may be said that often the spirit of Thanksgiving gets lost in the concept of the day being all about food.  If you look on the surface this may seem true.  However, the key is to look beyond the turkey, stuffing, and potatoes sitting on your table and at what those items brought together.  Most likely if you take a look around the table and past the food you will see family members that maybe don't get to see each other as often as they would like sitting next to each other.  You will see brothers and sisters who maybe spend most of the year arguing and fighting kindly passing the stuffing to each other as they know that is their favorite part.  You see the turkey that mom made, the pies that grandma baked, and the cranberry sauce that your neighbors makes and knows that your family loves.  If you look past the surface of the food what you'll find is something beautiful -- a day that brings together love, friendship, and family where differences can be put aside and for maybe just a short bit the appreciation for each other comes out.

There are a lot of things to be thankful about in life if you take the time to look at them and I know that I for one am very fortunate and blessed to have so much in my life.

What I am Thankful for:

My family:

Everyday I am thankful for the family that I have; for their love, support, constant smiles, and slightly tough exterior.  Without their love and support I would not have made it through any of the life's challenges that have been thrown my way.  They have always been their to pick up the pieces when I explode and to cheer and smile when it goes right.  I am blessed to be best friends with my sister whom I wish I could see more often, who's strength and courage has helped me to find my own strength.  It is through my parents that I have learned to believe in love, learned how to work hard and always strive to do my best, and to believe in myself as they have always believed in me.  My parents are my rock and in reality I can't even express how deep my love for them is.  

I am even more blessed because over the past year my family grew.  Being welcomed into Brandon's family is one of the strongest things that has happened to me.  It warms my heart to be a part of the love that this family shares for one another and a blessing to be a part of the friendship that Brandon has with all members of his family.  Seeing the belief that they all share in each re-affirms, on a daily basis, the strength that this is family.  I am so thankful to have them in my life and blessed by their care and support they give to me.

Brandon:

On January 4th this man walked into the clinic I was working at and from that day forward changed my life.  The best part of my day is every minute spent with him.  I am thankful for his support in putting up with / embracing my crazy workout and eating habits, for his understanding in the fact that I fall asleep at 9 every night, and for knowing exactly when I need him.  I am so proud of him and how hard he has worked this past year to come off of back surgery stronger than ever, keeping his blood sugar stable, being in the best shape he has been in in years, constantly striving to meet goals at work, and to be the best boyfriend, friend, and son he can be.  I pray everyday that I can match the support and love he has for me towards him and that he knows how proud I am of everything he has accomplished.  

Our puppy Gage:

Yes, sometimes he can be a pest and I want to squeeze his super cute fluffy little head off but I am so thankful to have him.  His energy, love, and warmth is a blessing.  I knew I was going to love him when we got him however I did not realize how much and am so thankful for him.

Being able to participate in the things I love:

I am thankful to be blessed with the ability to run, swim, bike, hike, and all around be active.  Many of these activities have molded me to be who I am to day and more often than not if it wasn't for running, lifting, or being active I wouldn't have gained the strength and drive that I have today.  I am thankful that I was given a chance to fall in love with being active as it is brought me joy, strength, and the confidence to believe in myself.

Education:

While I am almost four years out of being in school I am thankful that education was always a part of the plan.  Without the education I received growing up I wouldn't have the job I have today and wouldn't be able to participate in many of the things I do.  Despite being out of school I am still constantly growing and learning.  Everyday is a learning process and I am thankful for the chance to continue to grow throughout the challenges and drives that are life.

There are many things that I blessed to be a part of and am thankful for.  The list could go on and on yet that would most likely get boring and repetitive as they all stem from the same thing; the strength. love, and courage that I have found in those around me.  So with one last THANK YOU to all those who take the time to read my articles I will wish you a Happy Thanksgiving and may your holiday be blessed with love, happiness, good cheer, a wonderful meal, and family.

"Gratitude unlocks the fullness of life.  It turns what we have into enough, and more.  It turns denial into acceptance, chaos to order, confusion to clarity.  It can turn a meal into a feast, a house into a home, a stranger into a friend."  --Melody Beattie

Fun ~ Fit ~ Fast and Type One Diabetes

November is Type One diabetes month; a month where awareness for those living with Type One diabetes is brought to life. 

Diabetes, clinically known as diabetes mellitus, is a disorder in which the pancreas has a difficult time regulating its blood glucose levels.  There are two types of diabetes; Type One (juvenile diabetes) and Type Two diabetes.  While both are something to be taken very seriously this article is going to specifically speak about Type 1 (T1D).  

Type One diabetics are known as insulin dependent as they must manually take insulin in order for the body to continue functioning.  An autoimmune disease that occurs when the bodies immune system attacks and destroys beta-cells within the pancreas resulting in the body no longer being able to independently produce insulin needed to break down glucose levels within the body.  

Living with T1D can be very challenging and often frustrating as you are constantly having to watch the amount of carbohydrates you are consuming and your blood sugar levels are always in the back of your mind.  Yet living with T1D is not debilitating; one of the largest misconceptions is that a person with T1D cannot live a normal life.  There are a lot of myths and lack of knowledge from the public in regards to T1D such as someone with diabetes cannot participate in sports, they can't eat sugar, and no matter what someone with diabetes does there will always be complications in the end.  Yet these are all myths.  A diabetic can participate in athletics and exercise; in fact leading a healthy and fit lifestyle ensures a reduce in the chance of having complications later in life.  Physical exercise helps to lower blood sugar levels keeping them within a healthy range.  The key to preventing future complications is maintaining within a healthy range; it is known that merely four years spent constantly in the two - three hundreds can start causing damage, something that can be prevented by living a fit and healthy lifestyle.

One of the biggest issues with T1D is the lack of education many receive when being diagnosed with diabetes.  When you are not educated on the affects carbohydrates, protein, fats, and sugars have on your body it makes it hard to understand why your body is acting the way it is.  Yes you are probably told you should stay within a certain range and when you should inject insulin however it can be seen that the affects that not strictly monitoring your glucose levels can have on a person's body is not adequately brought to attention. Often the idea that living a fit and healthy life, where one exercises on a daily basis, eats well balanced meals, and keeps a close eye on their blood glucose levels is put on the back burner. 

Some of the main goals that those with T1D should be made aware of are:

• Maintaining normal growth and development (particularly in children)
• Keeping blood sugar levels within a target range (not too high, not too low) by controlling through a balance of exercise, healthy eating, and insulin

This article is inspired by my amazing boyfriend, Brandon Bowker, who in February will have reached the milestone of 15 years living with T1D.  At the age of 15 Brandon was diagnosed with T1D and since then he has made it his a mission to live a healthy, fit, and normal lifestyle.  Even at the age of 15 he made the mature decision to constantly pay attention to his blood sugar levels, and to continue living his life as was.  While it was a challenge and learning to count carbohydrates and sugars was not always something he wanted to do he did not let it stop him from running cross country, playing basketball, and baseball.  Now 15 years later his strength and dedication is something that inspires me everyday. 

His blood sugar levels are steadily within a healthy range resulting in his HBA1C levels being as low as ever, golf game the best he's ever had, and in the best shape since he was in high school.  He never lets anything stand in his way and because of it has overcome many obstacles put in his way.  Someday he wishes to help others who are diagnosed with diabetes to understand that just because you have diabetes does not mean you can't lead a fit and healthy life.  His passion for life has been an inspiration for myself throughout my work and training.  

Currently approximately 3 million people are living with T1D and more than 15,000 children are newly diagnosed with T1D yearly.  While the research is out there for finding ways to better maintain and help those diagnosed with T1D it is sorely under rated.  Most importantly education and awareness for those diagnosed is seriously lacking.  Take some time today to learn a little about the life that those with T1D have, maybe your awareness and support will help others to understand that they too can lead a healthy, fit, and long life.

" There will be obstacles; there will be doubters; there will be mistakes; but with hard work there are no limits"

Just Keep Running ~ Just Keep Running

When I signed up for the Tri-Cities marathon (coming up in a couple weeks) I remember thinking "oh ya I've got this!" I've always been a runner and with spending the last year triathlon training I figured it would actually be easy to transition from triathlon training to marathon training; I mean come on it is only one event so much easier than training for three!!  

Now don't get me wrong I am very realistic about the challenges that occur with running especially with running a marathon:

• Running 26.2 miles is a very long ways,
• Managing nutrition,
• Finding the time to train via long runs,
• Bowel issues (because we all know how kind running is to our GI tract),
• Blisters,
• Sore legs, feet, neck, arms, and various other body parts,
• Getting bored after a couple miles and realizing you still have at least ten miles to go...

I love to run and I could still give you a list a million times longer than the few I just gave you.  In truth I was excited to start my marathon training and despite being a bit nervous I am still excited to run the race.  Running is a healing tool for me and the last couple of weeks have been recriminating; just having to focus on one event and it being the one that I find the most joy from.   Now the big question is whether or not I am prepared??

16 miles of treadmill running while on the road for work

While I am a little unsure as to whether I am prepared enough to run my first marathon (the longest run I have been on is 18 miles) I am very excited to participate not only because I believe every runner should experience the energy of running a marathon but also because my parents are going to be running as well.  They are going to relay the marathon with each of them running a half; their rationale being that it would force them to run.  I must brag for just a minute about my parents as they are amazing.  Both work 50 to 60 hours a week and still find time to run, bike, ski, golf (sometimes two of these activities in the same day!) all while supporting my sister and myself in whatever crazy adventure we are on at the time.  I am truly blessed and excited to have them running in the race with me.  

As those of you who follow my articles know I am a strong believer in having goals for yourself and this time is no exception:

My first overall goal is to just finish the marathon. :) 26.2 miles is no small feat and those of you who have completed one know that it isn't always easy no matter how good of a runner you are.

Next I am striving to finish the marathon in under 3 hours and 30 minutes.  Finishing under this time would qualify me for the Boston Marathon a race I have always wanted to compete in.

Secondly, I plan to run a smart race.  For me that means not starting out to fast and remembering to keep my nutrition on par. I have a tendency to one start out way to fast and two not consume any calories during my long workouts and bonk near the end.  

Lastly, I want to remember why I run and that when I am out there on the road it is just me and the road so go out there and have fun!!  

I have one more week of long running with the hope of getting 15 miles in on Saturday and 18 to 20 in on Sunday and then taper off into the 26th of October where I will step up to the start line of my first marathon!!  

What races do you have coming up?  Any advice for a novice marathon runner?  What training plans do you follow for preparing for your race?

Maintaining Your Goals

The fall season is officially upon those of us who live in the Pacific Northwest; and while we have been blessed with a beautiful fall season the sun does take longer to great us in the morning and says good night much much earlier.  For myself this means my motivation begins to follow the suns lifestyle and begins to diminish along with the amount of light we receive through out the day. Following right along with the motivation goes my goals and sometimes even my belief that I can accomplish them.

This morning while preparing myself for the work day and accomplishing my usual social media viewing I came across a quote by Jordan Belfort the author of The Wolf of Wall Street that struck a cord deep within me:

"The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can't achieve it"

It is easy to make up an excuse as to why you cannot do something; much easier than actually doing it.  We've all been there.  We have all said "oh its too dark to go for that run", or "going back to school is too expensive I can't do it" with the key note excuses of "I just don't have the time", "that costs to much money", or "I am just not good enough to do that". What many of us forget is that these are just hurdles or as Jordan Belfort calls it "a bullshit story" that can very easily be over come if you are willing to take the chance.

Goals do take work.  They take time, effort, money, strength, and sometimes even tears to accomplish but that is the point of a goal.  It is a marker or a dream to something bigger and better.  Goals are important as they keep you focuses and dedicated.  Yet it can be easy to loose sight of those goals.  When you do feel yourself loosing the sight or always having a story as to why not, remember that you are the only person that can affect change.  You are in the drivers seat and it is up to you to move past those stories and find the belief in yourself to accomplish your dreams.  

This morning Jordan Belfort reminded me to continuing pursuing my goals and for me that means not giving up on setting them.  For myself to always strive for something new and to continue believing in myself that I can accomplish what I have set out to do.  To believe in the strength that resides within; through that belief you will find a way to continue pushing forward and realize that those stories are not as exciting as the ones you obtain from accomplishing your goals.

My goal for this month is to complete my first marathon and push towards qualifying for Boston. 

What are some goals you have set for yourself? Do you have a dream for someday? 

It's Always A Good Time To Start Tri-ing ~ an interview with new triathlete Naomi West

Naomi West is a Couer d'Alene, ID girl who has a taste for adventure, joy, and an all around zest for life.  With a masters degree in communication and leadership studies from Gonzaga University Naomi works for ROW Adventures in their international division managing the North American sales for their Galapagos Lodge trips as well as managing the Antarctica and Patagonia tours.  

She embodies a strength and courage to get out there and experience new adventures.  Recently Naomi decided to take a leap of faith and competed in her first ever triathlon in the Priest Lake Sprint Triathlon.  I was able to meet up with Naomi and ask her a few questions regarding her experience.

Kayla Lloyd (KL): Noami, you just competed in your first ever triathlon.  What did you think of the overall experience?

Naomi West (NW): I loved it! It was a really positive experience. While I have prepared for many things in my life, this was my first experience training for something that I intended to compete in. The length of triathlon I chose was perfect for the time commitment training requires. I incorporated 8-10 hours a week). Typically, I did an hour workout at lunch, and something a little longer on the weekends. So, adding am additional activity a few evenings after work was a manageable thing to include, but not feel completely overwhelmed by.

 

KL: Committing to participating in a triathlon can be fairly daunting for some, what prompted you to sign up for one?

NW: There were a few things. First, I really wanted to take a triathlon selfie. I

mean, c’mon, that is pretty cool. Second, as we will chat about in a minute, I had sustained a rather intense injury and I wanted to have something to focus on. Yet, I wasn’t quite sure what that would be. I was interested in a race of some sorts, but after being in your (Kayla Lloyd’s) presence for a little while, I was totally blown away by what you were doing and I wanted a part of that. I mentioned it to you, and you were super excited about me getting involved, it was contagious. I mentioned it to my husband, Steve Conant, who ultimately helped me train for it, and he was on board right away. After watching my process and race, he is planning on doing the same triathlon next year!

KL: You are just recently recovered from a pretty daunting injury.  What was the significance for you for coming off that injury and be able to say that you were able to complete a triathlon?

NW: Oh man, it is just not fun to get injured. I broke my leg skiing and had to have surgery. Specifically, it was a non-displaced fracture of the tibial plateau, and in the process, my ACL separated from the bone at the point of insertion.  It required a fair amount of hardware to be installed resulting in myself being non-weight bearing for three months. The road to recovery, while challenging at times, has cultivated a desire to be the strongest/best me I can be. I’ve always been active, but I really found a part of myself during the process that enjoys challenging the limits I believed I had reached. 

KL: What was your most and least favorite part about racing?

NW: I really enjoyed how supportive everyone was. There were so many people, both competing and not competing just shouting encouraging phrases. And it was super cool to run across the finish and be met with smiles.

The most challenging thing was the mountain bike section. It was just climbing for what seemed like forever. I would say I found some choice things to mutter. However, I kept going back to my purpose for doing this and tried to strike a balance with being kind to myself and riding up hill.  

KL: Everyone experiences nerves before a big race, what was the one thing you were most worried (or nervous) about in regards to competing in your first triathlon?

NW: I was terrified that I would not finish. However, by the time the actual triathlon came along, I felt SO good from all the training that I was really proud of the journey. I knew that I had prepared for this. The excitement I had going into it was like the night before Christmas as a kid. I was really jazzed about getting out there and competing with myself and challenging myself in this new forum.

KL: In regards to food, as everyone loves how much you can eat while racing and training; did you have a favorite food while you were training and racing?

NW: There were a few things that I really enjoyed. The first that stands out it

Zico chocolate coconut water. Sometimes the promise of a giant glass of that was what drove me to finish strong in the training.

During my races and long training sessions I used caffeinated energy chews, especially on my distance cycling days. And then the Hammer Caffeinated GU. What saved me on race day was the Hammer Endurolytes (E-Caps). After the mountain bike ride, I took two during my transition. Sure enough I got a half mile into my run and my legs just started cramping, I walked for a few minutes, but I knew that the e-caps would start to kick in so I powered through. 

KL: Now that you have completed in your first triathlon are you hooked? Do you

have plans to do more?

NW: YES! I am totally stoked to do more! I am planning to do the Race the River Triathlon as well as a half marathon or longer swim and of course I want to do the Priest Lake Triathlon again. In perhaps two years, I want to consider training for an Olympic. No promises!!! However, after this experience I wouldn't rule it out. 

Thank you to Naomi West for allowing Fun ~ Fit ~ Fast to share her journey.  It will be fun watching her continue to grow and progress as an athlete and follower of a healthy lifestyle.  Way to go Naomi!! 

Two Weeks Till Black Diamond 70.3

With only two weeks till the last triathlon of the season, for myself, and my second 70.3 of the year the Black Diamond Long Course 70.3 is sneaking up on me quickly.

Prior to Age Group Nationals, when I decided to sign up for one more triathlon--especially one more 70.3-- it seemed no big deal.  One more race; of course why wouldn't I??  Now with all the hype and excitement over from nationals I am struggling with the motivation for one more race.

There is a reason most people try to pick the last race of their season as their main event, their big goal, and their "peak" race; because once that main event is over it becomes harder and harder to motivate (or at least I am having a hard time).

I had been training for Nationals for nine months prior to actually racing in it.  Now with it over, I am ready to switch gears.  Ready to not be on a strict training schedule where I feel guilty if I take even a day and stray from it.  

Don't get me wrong I am excited for this upcoming race; I love to race and I am excited to see what I can do in another 70.3 in which I actually know what I am getting myself into.  It is more that the motivation and training excitement is much diminished.  Which in turn has me a little bit nervous to be racing.  

Swimming

With swim practice being over with Team Blaze I have very much slacked off on the swimming aspect of training, as it is my least favorite.  Despite this lack of training and open water swims the couple times a week I have been swimming still feel strong and my stroke appears to still be improving.  Strangely enough I am not worried as much about the swim as prior races; I know that I will get through it.    

Bike

Biking has been going well with a couple of long sixty milers in there complete with head wind and everything.  I believe this is probably the area of the race I am the most nervous for as it is where you spend the most time.  As I am usually at the back of the pack coming out of the swim the bike and the run are where I make up all my time so I am banking on a strong bike.  

Despite only biking once this pas labor day I am praying that my spin classes, and past long hours spent in the saddle will help out in the next two weeks.  

Trying to out run a thunderstorm.  Ended up getting caught in it!

Run

As per usual this is the area I have the least concerns about, as running is something that comes naturally to me.  On top of that I have been very motivated to run and have been putting in some good strong miles.  Now this is a great motivation to have as I am running in my first ever marathon about a month after the Black Diamond 70.3 in hopes to qualify for Boston--meaning I need to get my butt in gear and get some serious miles in!

 It may not be a "big" race but it is an important one as it is supporting the Wounded Warrior Project for Team Blaze Member Brenda Conner Day and I am proud to be racing to help support her and all other affiliated with the Wounded Warrior Project.  So while the jitters, concerns, and nerves are present (as per usual) I am looking forward to the race and no matter what will be happy to have been merely been a part of something so powerful.  

What continues to motivate you to get back out there and keep pushing forward?

10 Day "You" Challenge: Five Foods

Hello everyone!!! 

So I know this may be a little bit late and it has been a little longer since my last post.  Not going to lie I believe I have mostly been lazy! :) Still training but just a little bit lazy when it comes to writing.

But today I get to talk about food and who doesn't love food?!?!

Food is actually a tricky subject for me as I constantly battle the lingering affects of an eating disorder that took over my life my sophomore year of college.  While it is something that I have overcome it is still a battle every day to remind myself that I am healthy and strong just the way that I am.  It is still a struggle to look in the mirror and like what I see or step on that scale and not worry that people aren't going to "like" me because of a number.  Despite that food has always been a joy in my life; I love to bake (I make a mean batch of brownies, cook, and try new recipes.

I have come to love food again and found my joy of baking and cooking again because I don't feel guilty for actually eating the food that I create.  That being said I do have some favorites:

Salad: Yes I know technically it is rabbit food but to me there is something so satisfying about a HUGE salad (especially restaurant salads).  Now when I say "salad" or "huge salad" I don't just mean some lettuce out of a bag with a little bit of cheese and drizzle of ranch.  I want a salad with STUFF!! Cheese, crumbles, nuts, fruit, meat, avocado, etc.

Ribs: I LOVE RIBS!! Fall off the bone pork ribs that have been slow cooked in the oven for 3 hours, finished off on the BBQ with sweet honey BBQ sauce--oh and maybe a side of corn on the cobb.  

 

Peanut butter toast with bananas and honey: There isn't much else to say about this it is just fantastic.  

Power bars (nutrition bars): Alright don't laugh.  Yes I know that power bars probably aren't the kind of food you were thinking off when I told you I was going to talk about food today, but they cannot be left off my list.  I could easily eat three or four power bars a day if I thought it would be a complete nutritious diet plan.

Watermelon: In reality this should say fruit in general as I usually don't go a day without eating some fruit but watermelon is high on the list.  I can easily sit down and eat a whole watermelon in one sitting--I usually feel very bloated and fully of water after but its totally worth it.  I remember in high school my friend Jess and I would buy a half a watermelon grab two spoons and just go to town on the thing.  Tasted so good!

So now lets here it!! 

What are your favorite foods to eat? Do you have any favorite recipes?? If so please share I love to try out new foods and recipes!!