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"How you do anything, is how you do everything"

Chew on This

I have never been a big calorie counter... However, for the sake of this blog I decided to look at some of the restaurants I frequent (probably too often) to see exactly what I am eating. I have to say I was pretty shocked to see the caloric content of what I thought to be the healthy option on the menu...

First Find Your Number...

Women who exercise 30-60 minutes/day versus less than 30 minutes of exercise/day

• Age 19-30 2000-2400 calories vs. 2000
• Age 31-50 2000-2200 calories vs. 1800
• Age 50+ 1800-2200 calories vs. 1600

Men who exercise 30-60 minutes/day versus less than 30 minutes of exercise/day

• Age 19-30 2600-3000 calories vs. 2400
• Age 31-50 2400-3000 calories vs. 2200
• Age 50+ 2200-2800 calories vs. 2000

Earls: Posts all Nutritional Information for menu on this site: Earls

Santa Fe Chicken Salad: 880.5 calories/44 grams fat

Cesar Salad: 1120.26 !!! calories/76.79 grams fat

Prawn Dynamite Roll: 445 calories/19 grams fat

Veggie Quesadilla: 606 calories/36.5 grams fat

Cajun Chicken: 540.11 calories/36.22 grams fat

add Garlic Mashed Potatoes=

another 457 calories and 32.75 grams fat

add Coleslaw= another 300 calories and 28 grams fat

Cactus Club: Does not publish Nutritional Information for menu, but I searched my favourite salad their and found the Raincoast Greens has 600 calories/20 grams fat

Joey's: Also does not publish Nutritional Information, but found the Beach Salad at 670 calories and 45 grams fat and the Ahi Tuna Salad 670 calories/46 grams fat

Extend Yourself

UTTHITA PARSVAKONASANA (Extended Side Angle Pose)

To get there:

• Start with your feet more that hip distance apart, toes facing the long side of your mat.
• Point your right toes towards the top of your mat and keep your left foot parallel with the back of your mat.
• Line up your back arch and front heel and ensure that you can see your right big toe on the inside of your front knee.
• Lunge deeply through your front leg and bring your right elbow to your right knee. Sweep your left arm up overhead and bring the gaze to your left bicep.
• Hold for 30 seconds to 1 minute and come up on an inhale by reaching your left arm towards the ceiling.
• Reverse the feet and hold for same amount of time on the opposite side.

Benefits:

• Stretches and strengthens the legs, knees, and ankles
• Stretches the groin, waist, chest, lungs, and shoulders
• Promotes core strength by stimulating abdominals

Therapeutic Applications:

• Promotes digestions
• Helps low back ache and menstrual discomfort
• Osteoporosis
• Infertility

1/2 Ironman Victoria

On Sunday I completed my first 1/2 Ironman in Victoria and the experience truly made me believe that whatever you set your mind to, you can TOTALLY do.

My final time was 5 hours and 49 minutes (11 minutes under my goal)...

Swim 1.9 km 43 Minutes/ Bike 86 km 3.07 Hours/ Run 21km 1.46 Hours

I have to say that for all my fears and anxieties about not completing the race, or just not feeling great while doing it, those almost 6 hours literally flew by and I did actually enjoy every moment (well, once I got out of the water anyway... )

So much of endurance racing is taking control of your thoughts and using your mind as a tool rather than a weapon... The only thing I kept thinking was that I had prepared for this, and that there was no reason why I shouldn't do well. I knew that my body would come through for me... and it did.

At the end I felt great and can't wait for a 2nd go on July 3rd in Vancouver!

Transition station... Bike, Boost, Bars, and Blocks.

Troy D.

The tri-suit I was testing for Sugoi's new line... Felt awesome!

Bev, Me and Erin at the finish line :)

Troy and Me

Other athletes after the race

What Would Ryan Do?

If this isn't incentive to work your abs...

Incorporate the plank (pictured here) into your exercise routine to not only tighten your core and flatten your stomach, but also to build endurance in your back and stabilizer muscles.

To set up lie face down on a mat with your forearms on the floor. Lift up your hips and legs to create one straight line with your body. Suck your bellybutton in and keep the whole body charged up. Aim to hold for 1 minute.

Stanley Cup Cardio Blast

If the playoffs and Stanley Cup excitement have left you drinking more beer and eating more fried food, use this routine to help defend against those extra calories.

Repeat the following circuit 3 times with 1 minute of rest in between:

100 High Knees

25 Squat Jumps

25 Burpees

25 Full Sit-ups

25/side Back Lunge with Kick

25 Commando Pushup**

(**Lie face down on the floor with your hands on either side of your shoulders. Engage your core and push yourself up so that your arms are straight- drive one knee into your chest and the extend back. Lower yourself back down to the floor)