Yogatones

8/27/2011 Finish line

2011-10-04T13:52:00.002-05:00

http://www.asiorders.com/view_user_event_video.asp?EVENTID=78744&BIB=9128&S=230&PWD http://bit.ly/q16ZRb via @addthis

Yogatones interviewd for Chicago Tribune Health section

2011-10-04T13:44:00.001-05:00

Yogatones interviewd for Chicago Tribune Health section....Men & Women book your hooping experience with me @ The Spa at Trump....pre wedding for the ladies, bachelor party for the men, couples, families....EVERYONE come get yo hoop on!! Or double it up Yoga & Hooping with ME!

Hula hoop a great workout, trainers say http://shar.es/b0Exs

Tri Stories: T-20.....Sunkissed Skin & Inner Peace

2011-08-07T20:14:00.004-05:00

Lovin' my Sunkissed Skin!

Tri Stories: T-20.....Sunkissed Skin & Inner Peace

Great training this past week......after allowing myself some rest from swimming, I went back at it with different energy. Tuesday's open water swim gave me that extra boost I needed, my biggest concern about swimming in the lake; the depth of the water......After getting in and actually swimming at my race location, I became a bit more confidant in my abilities, a bit reassured....exactly what I needed! My top swimming priority up till Tri day....I'll be working on increasing my endurance in the water! I can't be stoppin' in the LAKE....Lol.....but very serious......Mindy, one of my swim coaches gave me some cool tips and techniques that I've been practicing, I'm swimming in the lake again this week.....with intentions of increasing to, two swim days in the lake.....I hope....well if time permits. Anywhoo....I'm super excited & super ready for this triathlon!!

Relaxin" post workout at WAC

I've been relaxing the mind, body and spirit as much as possible, long meditations, restorative yoga practices, soaking up the sun, good sleep and plenty of fruits, fluids and steam bath's. I'm going to schedule a deep tissue massage for next week......Ahhhh......It's my intention to participate in the triathlon with complete inner peace and to have TONS of FUN!!

Post teaching a Yoga class...Headin'

out for a bike ride

Peace Love & Sunkissed Skin Y'all

Peace,

Tri Stories: Home Stretch, Y'all!!

2011-08-01T14:25:00.006-05:00

Tri Stories: Home Stretch, Y'all!!

Me leaving the gym today!
Showered & HUNGRY!!

Well, this is it, the count down to my triathlon sprint is ON!!! I'm going to post a pic or few on my blogg daily........July proved to be such a challenging month, I hit such a wall with swimming that I took last week off........I needed to fall back and get it together, 'cause the attachment I created was sure to hurt me on race day.

I practiced yesterday.......what I didn't realize....Antonie, on of my swim coaches was watching me from a far!! After a while he comes in and says "good job Toni, now that's swimming" I can't tell you how good those words sounded to my ears........I ask Antonie a few questions "what am I going to do in open water, when I need to stop?" (this is a fact, I'll need breaks). Antonie suggest I practice turning over into back strokes when I need a break......I spend the remainder of my swim practicing just that. Tomorrow I'm going in for my FIRST OPEN WATER SWIM.........inhale.......exhale.......I'm just gonna get it DONE!!

My personal practice today..

DownDog (adho mukha svanasana)

Over the weekend I rode a total 45 miles.....meh......I feel very confidant about my running and biking leg of the tri, my running pace has improved!! Today I ran a 5K (indoor, to hot outside to run) in 31.15 min 10.10 mile/min.....Woot, woot, that's a GOAL I can check off!! I began this training running 13.20 miles/min with a tri goal of 10 mil/min.....with the biking, well, that never was a concern, I spin & ride on the regular, my legs are strong and thanks to my daily Hatha/Ashtanga yoga practice, I've remained injury free and flexible!!

Yea, so I'm heading for the home stretch.....I've put the work in and I've respected the process.......I'm ready TODAY for what ever T- 26 will bring!!

Chillin' in the park.....

Peace, Love & Head Time

Y'all

Peace,

Yogatones Video

2011-07-28T19:51:00.000-05:00

Tri Stories: Going Inward….SHhhhh

2011-07-17T23:08:00.001-05:00

Tri Stories: Going Inward….SHhhhh

Gotta take it INWARD......FOCUSED

I have a little over a month before my tri-sprint (37 days to be exact )…….I’m at the phase where it’s all within’…….I find it difficult to even write about all that is happening with me now, not only with the tri training, but in other areas of my life as well. When it rains it pours!! I happen to really like the rain storms I’m experiencing now, growth is happening…..The flip side is my writing creativity has taken a back seat, I can’t seem to find the words to blog…..I’m processing within’, focused and committed. I’ve been killin’ the miles on my bike average 50-60 miles on the weekend and another 25-30 during the week, I'm still spinning at least twice a week, running & swimming three times per week, daily yoga practice and meditation.........my weight has stabilized and thus far I’ve lost a total of 21lbs!! Though this has not been about weight loss, it feels great to have lost the weight. In regards to my running, I’m enjoying each run and defiantly notice a overall improvement in my endurance…….Then there is the swim…….yea……um…..SILENCE.

I’m grateful for this experience that I’ve embarked on, it has opened me up in way’s I never envisioned…….growth is fun, but it’s also painful at times, and right now I’m experiencing it all!! Well like I said, I’m really at a loss for written words, I just wanted to touch bases with my readers and let y’all know I’m DOIN’ IT!! No one ever said the growth process was easy…….but, I’m all about growth of mind, body and spirit, and as long as no harm is being caused to myself or others I will continue on this path of total self growth and awareness…………..I’m babbling now…..Lol…..well I am…….

Being one with nature is the best medicine for my mind, body & spirit......I say to those in search of me lately, check the lake or a nearby park, you're guaranteed to find me in either place, completely relaxed laying on a blanket in deep meditation , just letting go.......YUP, I've been leaving my words in Lake Michigan!

I’m going to sit for my eve meditation now then move through a gentle yoga practice to help prepare my body for rest……..Not sure when I’ll blog again, but for sure I will blog!! I’m thinking more about photo blogging this last month of tri-training…..hummm…..yea, I think that’s what I’m going to do………I welcome this inward time, I NEED IT!

Peace, Love & taking it inward
Y'all

SHhhhhhh.......

Peace,

Tri Stories: Weekend Wrap UP!

2011-07-10T23:40:00.004-05:00

Monroe Harbor

Tri Stories: Weekend Wrap UP!

My training schedule is all over the place, and I like it! Now that Summer is in full swing, I’m getting’ it in outside…..Friday I got my yoga practice in then rode 23 miles on the lake & city streets and Saturday was pretty much a repeat of Friday, after my yoga practice, I rode 27 miles and a short 6 miles on Sunday....total = 56 for the weekend....Meh…..still low for me, but I’m building. I love to ride long miles and Chicago offers some nice bike paths, great way to spend time with nature & stay healthy!! Even my blogg writing time is being affected by SUMMER in the city...Lol!! I'm going to blogg, but not on a specific schedule, I need to be out with Mother Nature and "Dem" Lol.....

Looking South

I mentioned last week that my right IT band was nipping at me…..It has since quieted down a lot, the yoga sequence I put together for my personal practice has kept my IT happy. After my yoga & 27 mile ride on Saturday, I chilled in the park, the beach was wayyyy. to crowded, I was looking to soak up some Vitamin D & a bit of peace…..Saturday was beautiful out! People everywhere, volleyball on the beach, cover band playing on a nearby resturant roof top….bikers, runners, walkers……EVERYONE!! I avoid the busy beaches as I hit up Lake Shore Dr…….(North Ave beach is the worst, and Fullerton beach being a close second). I hop off and hit the street path until I get a bit further south around Monroe Harbor, things start to peace out after the Shedd Aquarium, the ride south is pretty nice not so much foot traffic.......Anywhoo, I laid in the park for 2.5 hours, eyes closed, soaking up the sun while gettin' in that HEAD TIME in…..YUM…….Soooo needed! Then a stranger strikes up a lovely conversation with a me, which led me to re-read the book *The Four Agreements* By Don Miguel Ruiz.

Park

I’m a true believer that life happens just as it’s supposed to…..This dude, was about 20 steps away from me layin' in the grass chillin’ & tappin’ away on his Ipad…..we get into a conversation about life, living in fear.....a nice cool conversation, then he mentioned The Four Agreements and was able to recite each agreement in detail, not verbatim, IN DETAIL……I like that, someone who absorbed what they’ve read, I’ve struggled with that for as long as I can remember. I’m always impressed when people are able to tell you about a book from their mind set...... I read the book once before, and absorbed the words, but that was over two years ago…….I listened with intent as he went into detail, my memory kicked in and I could recall parts of the book.

I took that as a sign that I needed to re read the book……..Sometimes in life we crave, and need gentle reminders, to keep us grounded……well, I speak for myself, I need that at times……I peddled home thinking about my conversation with this stranger, (I would attempt to spell his name but I really don’t recall, (it was extremely difficult to pronounce), after the fifth WHAT!?! I didn‘t want to ask for the sisth time….Lol..…….he was tall (like basketball player tall), peaceful and gave off a good grounded energy, I felt like the conversation was supposed to take place….[[SIDE BAR: initially he asked me out, but, um, I’m no COUGAR and dude was in his early twenties….Lol….It’s always the babies, that approach me…..always the babies……..Lol…..Once I broke it to him gently, he stopped the 20 yr old pick up rap and got to real talk……Funny…..End SIDE BAR] The one thing I do love about meeting people, is that you learn so much about humans…WE ARE ONE……pretty much we all want to give love, be loved, we want peace on earth and good will, good health for thy self & neighbor, we want loving families and dear friends……….The thing is…..we tend to want all those things, but live a fear based life, which locks us up…..We cant have any of the above if we don’t give it fearlessly....gotta be love to receive love……Yea, I thought about our conversation the entire peddle home.

Lake

Sunday I sleep in a bit, then sit for meditation….Oh, yea, my meditation is back on track and I’m feeling good!! I pack my swim gear throw on some running gear (just incase ), I was craving a run but not sure about it. I practiced all of my swim drills, when I walked into the pool Monica one of the swim teachers was in with a client, she smiled as she spoke, I was glad she was there, because no matter how much work I may need to get done, I will put the time and energy in to get it done! Monica’s a teacher that would not respect MY process if I was not putting in MY time, her smile let me know that. #imdeadserousaboutthisswim. I’m still not ready to go into deets about the swim……don’t know if I will, I’m really just keeping it peaceful, and leave what happens in the water in the water……..I can’t get caught up, it just slows me down, and I’m only interested in moving forward…

After my swim, I head to a local coffee/tea spot, make myself comfy and pull out *The Four Agreements* and proceed to read it cover to cover…..EXHALE………..I needed that! I know the four agreements, I made them in to a nice mantra, and used the mantra for sleep last night and meditation today

Peace, Love & The Four Agreements
Y'all

-I will be impeccable with my words

-I will not take anything personally

-I will not make assumptions

-I will always do my best

I'm committed to these four agreements, as I continue to transform my life to new experiences of freedom, true happiness, and love…….

I slept well last night……

Peace,

Taking it in PEACEFULLY…..

2011-07-07T23:36:00.007-05:00

Lotus (variation)

Tri Stories: Taking it in PEACEFULLY…..

Being able to take my training outdoors is so sweet! Up and ready to go this morning, I began with meditation, followed by sun salutations, then I hit the pavement. I love running or biking while everyone heads into the office, making eye contact with the suits as they sit in morning traffic, gawking at me with a wishful look to say “ oh how I wish I was running now”…..Lol. Running in my hood is very peaceful, I really enjoy the running meditative state I easily transition into. Today I ran 4 miles in 30 minutes!! I was feeling great about the time, but lately I’ve noticed my right IT band is not happy post runs. This week I changed up my yoga practice, a nice vinyasa flow, followed up post runs with a nice hatha practice…….the change is making my IT happy. Mary, my ashtanga teacher said to me “ I’m amazed at how loose your hams, knees & It have stayed loose during this training”, I agree, for sure my yoga practice plays a significant role in my continued flexibility and I’m very grateful for that and for my commitment to my mat. I know so many people training for athletic events, who continuously pop tons of aspirin or ibuprofen, which are temporary fixes, don’t get me wrong I was all about it before I began practicing yoga and educating myself on how to heal myself without the use of drugs. So I know the mindset that takes place, I just wish we placed more emphasis on preventative insurance coverage affording people the opportunity to educate themselves on preventative wellness. I personally prefer to purchase a series of yoga classes & massages over aspirin/ibuprofen, and more than likely prescribed drugs at some point…….It even makes sense financially, it’s a lot cheaper in the end if you take care of yourself first…..TRY IT!

Try this......

Instead of this...

After my lovely run I move into my post yoga practice, sitting in Lotus pose to ground with my breath…….I listened to my body and allowed my breath to guide me in and out of a beautiful practice…..Ahhhhh……Just what I ordered……

Natural release

I attended my swim class today…….I’m not going into details, I need to process and be with the experience……I will say, it was MUCH better than last week, Antonie give us some cool drills that I will work on before next week. My two water buddies Tom & Todd let out a big “heyyy, ya came back” when I walked in…..lol, that was nice. I’m not feeling good or bad about the swim toda…..I’ve decided to work on absorbing theses lessons peacefully, with the intention of practicing them peacefully, my goal being a peaceful swim on tri day…… I tend to turn up the anxiety level within, when I'm attached to things, even if my exterior appears grounded……I’ve know this……..BUT….. Learning how to swim has brought this attachment anxiety back to the forefront…….the difference is now, I’m ready to work on it………I could feel a smidge of peace in the water today.....just a smidge………I’M GROWING Y’ALL!

Peace, Love & Taking it all in.......PEACFULLY
Y'all

Peace,

T

Tri Stories: I needed to take a minute Y‘all……

2011-07-05T17:31:00.000-05:00

Go within'

Tri Stories: I needed to take a minute Y‘all……

Sometimes when truth about myself becomes so in my face, I gotta back up and catch my breath……I’m a extremely independent person….I remember thinking that was the best thing ever…..able to hold situations down when most would collapse, never asking for support of any kind….ya know, all that *independent* stuff……….Now, I’m a true believer in being independent, man or woman……I also know how attachment to that independence can keep me from growing, actually how it has held me back from growth at times……..

I needed to balance the chakras

I was beginning to crash, last week…..I know the signs all to well, the difference is I now listen and respond accordingly. Though my yoga and cardio are solid, my mediation was getting shorter and shorter in time…..a few times while sitting in meditation, I was thinking about when to come out….NOT good…so much was going on, this swim has me in a bit of a tizzy and I have some serious work to do but I feel a bit lost on which way to go…..ArrrrrGGhhhHH!! YUP, that’s how last week began, as it all began to catch up with me…….sigh……A dear friend would gently say to me, “you need to take a step back” , “ask for help’, and “let others do that”, “BUT, you gotta ASK!”…….UuuggghhhhhhHH!! “Toni, take a break”, were my friends final words on the subject. Hands down I’m one of the most stubborn people you’ll ever meet, it works for me sometimes and not so much other times…….I stand strong on my final answers, though I remain open to other views and suggestions . I’m not good at asking for help, BUT I’m learning that sometimes help is exactly what I need.

Do It

Running and biking have been FABulous! I’m loving the outdoor running, lately I‘ve been running in my hood……it’s nice to run around and check out what’s new in the hood, smell the different aromas from all of the nearby restaurants and coffee shops….all mixed in with, car exhaust, bus & train fumes and the ever so lovely smell of the city dump truck…..YUM! Nothin’ smells better than the city……Lol!! Simply stated I’ve been KILLIN’ it on the bike, I did about 50-55 miles this week, that’s good but, still kinda low for me I was doing that in one long ride…..Lol….that’s what I’m working towards! Seriously though, swimming is the only thing that has me thinking’ and attaching. I finally made it to the swim training class Thursday, I didn’t sleep well the night before, I’ve been way to attached to this swimming, I mean really, really, attached….

Monica & Antonie were the two swim coaches, I was in Monica’s group……Me, Todd & Tom, the three T’s we’d laughed. Monica starts us off with drills…….I’m gonna skip all the details, I’m not up for revisiting it in detail, let’s just say it was NOT nice……ugghhh…..I was lost, my kicks were weak, I kept stopping, I learned a few things, all in one hour…….here’s just a few;

1. I kick with straight legs “bend your knees Toni” is all I kept hearing……

2. “Toni, don’t stop”…..Grrrr….don’t stop? don’t stop? I’m TIRED CHICA!! I’d press on.

3. “Toni turn your entire body” Instead of bringing my head & shoulders up to high….Grrr….“K” I say internally thinking ?the? Is she talkin’ about…..GRRRR!

4. “Toni slow down” RELAX……I REALLY was tryin’……REALLY…..

5. “Toni you’re a yoga teacher, you know how to relax” !?WHAT?! Ummm, yea, and I’m human too, I think to myself…..

6 “Toni SWEEP the water”……(me) K…..?!?….

Embrace

I’ll stop here ‘cause this is where the melt down began to creep up on me……At this point, I’m no longer doing the drills Todd, and Tom are doing…..Nooooo……I’m getting’ the beginners special…..Ughhhh…….OK, I’m all about learning and taking the time to learn, but I’ve been totally overwhelmed lately and was feeling extra sensitive on Thursday. As I head out for my next lap, I began to fatigue and stop mid way, I hear Monica’s voice “Toni don’t stop”, I dip back in only to stop again…..”this SHAT is hard” I mumble to myself, or so I think…..Lol…..I hear Monica let out a hearty LAUGH!! Oooops, lol….I turn around and she’ dead on me, I laugh too…Then I ask Monica the question I now know I didn’t want the answer too…..”Will I be ready for August?” I blurt out, immediately regretting that I asked. Truth is I will be ready, and the need to ask another’s opinion on MY OWN abilities, was loud and clear to me that I needed to get my spirit & soul in check……Balance……Balance……Balance…..I never ask anyone about MY abilities to accomplish something…….I know that answer…

Peace

Monica is a awesome swim teacher, I really appreciated her upfront honest words……she was there to teach me how to swim. She has a heavy accent, I want to say it’s Russian, normally I would’ve asked, but I was so caught up in my head, I couldn’t form a question….YUP. Anywhoo, as the last word left my lips there was a short pause and Monica looked me dead in the eyes and asked “do you want me to lie to you?” DANG! is all that went through my mind, I’m not sure I even answered her, I think I may have blacked out….Lol….I’m laughin’ now but, in that moment there was nothing’ giggle worthy about those words. I totally froze up within’, I began to loose all confidence in my swim abilities……I should have never come to this class, I was doing well by myself, I think in a moment of pure fear……my body was tired, my mind was tired and my spirit off balanced…………I make it back to the top of the drill and just start crying, I tried to hold it in, I even mixed pool water with the tears so no one would notice…….I was DONE…….we had fifteen minutes left to class, I wanted to leave, but I didn’t want to quit….instead I pull together, glance around the space, all five lanes were being used, people of all ages & levels learning how to improve there swim. Monica interrupts my thoughts with “you have a lot of work to do”, “if you commit to practicing you’ll be ready.” “Thanks Monica” I say.

I’m the person that helps those in need, and I love that, but what I’m finding out about myself is, I’m not the person who asks for help……sigh……I’m not talking major help, I’m talking about simple things that I’ve learned people have been wanting to do, the kind of things that make ya feel loved……..I’ve become so darn independent that I let that slip away……No more! I’m learning how to receive as freely as I give……..It feels GOOD my spirit is lovin’ the release!

Release

Like I’ve said before I’m growing and this training has brought me face to face with things I need to address in order to grow, and even when I’m resisting the growth, I remain committed to the training process and all that it shall bring upon me. I absorb what Monica said and finish the remaining class time. Antonie stops me on my way out of the pool, “nice, job”, “you looked much stronger in the end” he say’s….”thanks“, this was a eye opener” I respond, “yea, but you keep practicing these drills you’ll be fine”, he adds “besides, you can swim and you can tread water, you’ll make it through the tri for sure”. That made me relax a bit…….Oh, Monica suggested I swim on Sun, Tues, & Thurs (swim class)……I went Sunday & Today, it feels like I’m starting from scratch, I’m tryin’ my best to embrace it…..both swims I focused on the drills they gave me, I’m not feeling particularly good or bad about the swims, I’ll see them on Thursday!

Relax

Meditation, is my second breath…….when I get scattered with my meditation, things begin to come undone rather quickly!! Each day I began to take the extra minutes I needed in my day, from my inner time. I can’t say I didn’t notice, because I did but I was caught up with strengthening the mental and physical body, that I began ignoring my spiritual body…….Balance…..balance…….balance…… Thursday’s swim opened my eyes, no time is more necessary to me than my time within’, I MUST honor that! Thurs-Monday, I did nothing work related, NOTHING! I rode my bike for miles and miles, soaking up the sun, flowing with my spirit. I spent time with lovely peeps, I enjoyed my daily meditations, on the lake, in the park, in my place…..wherever…..I just make sure I sit within’ for a while DAILY……no short cuts…..

I’m still feeling Meh…..this swim is the real deal, and I have a few other things that have my attention. “I will keep balance“, is my mantra. I’m lovin’ all the Chi-city sun and sweet temps……Right on time!

YUP, I needed to take a minute Y’all…..

Peace, Love & Taking a minute
Y'all

Peace,

T

Tri Stories: Motivation

2011-06-27T22:53:00.004-05:00

Tri Stories: Motivation

Can take you places you DREAM of!!

So I awoke this morning NOT feeling my training today, which was yoga & brick……I biked a total of 37 miles Friday & Saturday, that being the most this season, and though I felt awesome while in it, my body requested a break….Well, after teaching my class I move into meditation & yoga practice, I also used the foam roller today, my body was TIGHT!! It helped me to massage and lengthen things out, but it could not take care of the fatigue that I was movin’ with. As I peddled to the gym I was thinking “I’m not training today”, I’m going back home after my class & practice”. After my practice I’m motivated to do a bit more so I bargain within’ that I’ll spin then go……Changing in to my spin gear I’m motivated to spin, because I’m leaving after. Spin was on point! I was so tired I forgot James was subbing again for Heather, immediately I perk up as I enter the studio that was pretty full, I peep many of the regulars in the room…….Yea, the energies were vibin’ and we had a SLAMMIN’ RIDE!!! Every class I’ve take from James has been different, I like that……variety is good, keeps things interesting, make ya wanna come back….Lol….

WORD!

The spin completely perked me up, I was feeling NICE!! I’ve said it many times before, I LOVE when I COLD SWEAT it out when I’m workin’ it out……It’s the best, gross, but the BEST…..leaves me feelin’ like I did something…..WORD! I was motivate to run after spinning, I wanted to respect both request, my physical self wanted to rest, my mental self wanted to keep going as my spiritual self supported them both….keeping things balanced……I hit up the tread mill and run 2 miles…..that’s it! I initially planed to run 1 mile but as I ran things were feeling good so I added another mile and promised myself I’d stop there for today……..

RESPECT

Laying in the steam bath feeling fabulous! I plan my work day, the lack of energy & motivation I was movin’ with this morning got left behind….Lol….I was on some real motivating energy and ready to get into it!! Taking time to go within’ during my meditation and yoga practice, left me feeling motivated, and the motivation kept coming as I moved through my training. WOW, simply beautiful what a bit of SELF MOTIVATION can do for ya!! All it takes is the decision to honor and respect the request and needs of the body…..Self Love…..

Peace, Love, Joy, Happiness
&
Motivation
Y'all

Peace,

Tri Stories: 22 miles

2011-06-26T22:17:00.001-05:00

22 miles.....

Tri Stories: 22 miles

Saturday was a very active day for me…….after teaching my two AM classes I head off to get my two hour Ashtanga practice on, my body was feeling great from Friday’s bike & spin, and the yoga practice added balance to my body. I logged in 22 miles on the bike today!!!

It’s easy to log in miles in the city I was all over the place taking in the scene, smells and energies…….This post is really short, I’m a bit tired and the brain is asking to quiet down, soooo PEACE!!

Peace, Love & Peddling in the city
Y'all

Peace,

T

Tri Stories: Nobody puts Toni in a corner........

2011-06-24T23:11:00.033-05:00

Tri Stories: Nobody puts Toni in a corner…....

I'm the leader in MY LIFE.....

Thursday……….Uggghhhhhh, all I’m going to say is I took a spin class……PERIOD! I awoke Friday feeling like I needed to break free from life energies that were tryin’ to interrupt my flow……..I sit for meditation then I hop on my bike head off to teach my 07:30 am class followed by a 15 mile bike ride and a personal yoga practice that consisted of heavy inversions…….after my noon class I hit up the pool!!

My outer strength is only a SMALL sample
of my INNER strength.......

I DID NOT SWIM THURSDAY!! EXHALE………..Once in the pool area I hop right in NO pool boy, NO swim gloves, NO kick board…..Just ME in the pool!! I start my laps immediately…….FOCUSED……. I proceed to swim 14 LAPS without anything!! I was on some CrAzY internal energy today…..,I didn’t have a chance to think about anything else except I needed to get my swim on………When I’m feeling like that, I see nothing, I hear nothing and I think about nothing except the task at hand…….I had one conversation with myself in the pool…..”GET IT DONE!!” I could feel all tension releasing with each arm stroke and leg kick……I cruise through the first eight laps, focused on nothing but my breath, I began to fatigue around lap nine……I look at my gloves and pool boy, on the edge of the pool...they are calling my name……BUT…..I only look,…..I thought about grabbing them, then I say to myself, “GET OUTTA’ MY WAY!!! I was on something else today…….I don’t like restrictions, NOPE I REALLY don’t , and yesterday left me in situations that caused restrictions…..EXHALE……I swam my ARSE OFF TODAY!!! WHAT!?! I needed that release, I needed to let go and feel strong (internally & externally) and able to accomplish what I set my intention on………EXHALE……. near the end of my swim, I struggled, I stopped, I worked with my breath…….I SWAM!! I dunno......I released in that pool today……….INHALE……….silence…………..EXHALE……..

I create my INNER PEACE......

I stay in the steam bath for 30 minutes post ride & swim, completely exhausted……meditating.....after a shower and a stop at Whole Foods I get home and pass out………I have some pretty cool plans this weekend, and truth is they are right on time…….NAW, I’m not the type of person who does well when put in a corner……I GOT THIS, so I’m just gonna get & stay out of my own way, and not allow anyone or anything to step in my way……This is MY journey, MY dream……..I GOT THIS!!

GET OUTTA MY WAY!

My Inner PEACE, creates BALANCE & STRENGTH
in my external body.....

Peace, Love & Get out of your own way...
Y'all

Peace,

Tri Stories: The BEST training day to date!!

2011-06-21T23:23:00.023-05:00

Tri Stories: The BEST training day to date!!

That's what it's all about.....Y'all!!

Happy Summer Solstice!!

The first day of summer has been a very good day for me……Up bright and early, I sit for meditation then move into my personal practice which consisted of asanas that would complement my swim, spin and run that would follow. I hit up the gym change into my swim gear & enter the pool, I wanted my swim to be the first thing on the agenda today…….I start off with some kick drills, my legs were feeling great, I think the bike ride to the gym was just enough to get the blood flowing and awaken my legs……after the kicks I reach for my swim gloves, and without a second thought I proceed to swim 14 laps without the use of POOL BOY!!! NICE!!! OK, so I thought about grabbing the pool boy after the first 4 laps, then I thought to myself WHY?!? It was like the attachment light bulb went off, “you don’t need it" is what I said within, I reached for it, but my hand would not take hold of it……I giggled a bit and repeated to myself “you don’t need it”, “you’re doin’ well without it”…..Ummmm, MAJOR! Now I’m not going to pretend it was all smooth sailing, it was very challenging, but not in the way I expected…….It was my endurance in the water that was weak……my kicks on point, my strokes, better than they had been, but my endurance…..Whew, I was slacking……I was able to swim 12 of the 14 without stopping mid way, but each time I reached the half I needed to stop for at least 45 seconds to catch my breath. I kept talkin’ myself out of stopping longer than that……I think the fact that I’ll be swimming with others on Thursday made me kick it up a notch. I made peace with the water and allowed myself to really enjoy the swim…..It felt AMAZING!!

YES, ~~It's~~ IM' POSSIBLE!

I think that’s my new plan just keep doing the laps, building up my endurance when I swim alone as well as adding in the tips I receive from the swim coaches!! My swim plan this week…..In the pool Thursday with Antoine, then back in on Friday by myself, that will give me three day’s in this week….I’m going to aim for a minimum of three day’s in until tri day……more if time permits…….GREAT SWIM TODAY!!!

After my swim, I jump in the shower to get all that chlorine out of my hair, lather it up with conditioner, then change into my spin gear……spin class was good today, spinning after a swim felt refreshing, even though my hair was wet, and I was sweating up a storm. I really focused on my resistance today challenging myself with heavier resistance on jumps and climbs……My quads & hams were lovin’ me! Funny my endurance while spinnin’ antiunion’ is a lot different than when swimming….I hang tight with spin and run, I wonder what that is all about…..Hummmmm?!?…..I’m gonna ask Antoine about that on Thursday.

In that order.....

After my swim I hit up the steam bath to chillax…..unfortunately two of the soccer moms decided to use the steam room as a place to gossip….Grrrrr…..I really DISLIKE when people gossip, it’s so NASTY & mean..….the thing that bothered me the most….they were talking about a family that was in the process of loosing their home. Ya, know it’s hard times for everyone, and to put someone’s business out in the open like that is just NASTY……..The sad thing is, just by the info they shared I realized I knew the family, I wondered if the other three women in there knew them as well. The kicker, the one dishing up all the details, (amount they owe, which bank has the house, AND the actual address), had the nerve to say to the other “oh, if you see her don’t mention that I said anything”……REALLY!?! I thought…..then she adds, “because I wouldn’t want her to think that everyone at the gym knew her business, and ya, know like we ‘re all talkin’ about her”…..WOW. Just WOW, I thought to myself……I pulled my towel a bit tighter sat up, slipped on my flip flops as I got a good look at her, then I gave her the side eye and a disgusted head shake and headed out of the steam room…..Ewwwww, GOSSIP is so GROSS! People DO get hurt!! Ewwwww!! In the locker room one of the other women said to me “that was disgusting” I agreed and headed in for my second shower, feeling like I really needed it.

GOSSIP......Is a waste of energy!
WORD Y'all

I decided to run to and from my evening class, which totaled 4.2 miles……I ran with a nice pace and ease……I was a bit concerned that I’d get caught in the predicted thunderstorms, so I packed some bus fare just incase…..I usually chit chat with my students after class, but not this evening, the clouds were rolling in as the sky darkened and the winds picked up, so I took off immediately after Ommmmm……..WORD!!

Such a true quote......

It actually felt so good running in the blowing wind, I could feel the drop in the temps, it was 88 when I headed out and I’d say temps were about 77 on my way back……..I enter my place DRIPPING in sweat and hit the shower for the third and final time today…….HUGE storm rolled in 30 minutes after I arrive home…I feel really, really GREAT this evening! I did not have a nap today so I’m looking forward to a good nights sleep and a day of recovery tomorrow……I wish every training day could feel as great as today!! YOGA, SWIM, BIKE, RUN……RECOVER!! #inthatorder…..

Peace, Love & Believe you WILL accomplish anything,
you want to accomplish
Y'all

Peace,

T

Tri Stories: Rushing…..Not good!

2011-06-20T23:52:00.002-05:00

I needed this reminder today......

Tri Stories: Rushing…..Not good!

I start my day runnin’, up at 0600 am, I glance outside and the sky is showing signs of a thunderstorm at any moment. I knew it would be a passing thunderstorm, and I really wanted to ride my bike today, so I decide to get ahead of the storm…….rushing I toss my workout and post workout gear in my bag……spin, swim, etc……I arrive at the gym minutes before the storm, with 30 minutes left for me to sit in meditation.

Thunder in Chi-city....

After teaching my class I move into my personal yoga practice then head down to change up for swim…….DARN IT!! I open my bag and realize I did not pack my swimsuit…..Ugghhh, so not pleased in that moment, but I shake it off and decide to spin. I rush into the spin studio and to my delight James was subbing again, I shrug off my error and join in James FAB class, many of my locker room buddies were spinning today along with the regular spinners……EVERYONE LOVES when James subs! He’ll be back again next week too……Yayyyy! Oh, along with having no swimsuit, I also forgot my water bottle and a clean shirt for post shower (thankful I grabbed a light pullover before leaving home ), I never carry cash, and the vending machines don’t take debit cards…..I take a deep breath and decide lesson learned, SLOW DOWN!! Also I should have packed Sunday eve, instead of while brushing my teeth at 0605 am….Yup, lesson learned. I barley make it through class, and make a mad dash for the water fountain afterwards……Exhale & Keep it movin’ I say within’…………..

Water bottle in bag!! I really try
to avoid plastic....

Next up my run……I was a bit bummed because I really wanted to run outside, but the treadmill it was…….I run a 5K in 33 minutes, not bad but I wanna get that time between 25-30 minutes. I had a really good strong run, near the end I was very, very, thirsty but managed to finish strong! I hit the steam room, shower, then I’m out……..I will pack my bag tonight for tomorrow….ya can believe that!!

YUP!
Peace, Love & Slow Down
Y'all

Peace,
T

Tri Stories: Happy POPS Day!!

2011-06-19T18:20:00.005-05:00

Tri Stories: Happy POPS Day!!

Me & The BEST POPS a girl
could ask for!!

Forty One years ago GOD granted me the BEST do over EVER!! He blessed me with my beautiful dad, father, POPS! My pops is the most important man in my life, people say a woman wants a man just like her dad, I’d have to agree with that except I don’t want a man JUST like my pops, but one with his CHARACTER is a must!

My COOL Pops!
Back in the day...

My mother got divorced when I was very young, then she met my pops, from the age of three my pops became my dad, father and confidant………Most people I know aren’t so lucky to get a do over when it comes to a parent, but GOD knew the combination of pops & I was one that was meant to be.......from the beginning our bond was tight……pops and I would hang out in the kitchen where he’d cook up the best batch of homemade French fries and we’d sit there just the two of us and eat and talk, I was about four years old when I convinced him to let me sip a bit of his coffee (our secret), it was just a sip, but a sip I’ll never forget, to this day that‘s the best coffee I ever tasted…..My pops & I became two peas in a pod, every room he went into I was sure to follow, when he worked the overnight shift I’d stay awake or wake up as soon as he walked through the door, then leap out of bed and head into the kitchen sit down, talk and eat as the rest of the house slept…….I have vivid memories of those moments.

Pops LOVES his girls!!

I called pops this morning to wish him a happy fathers day, as we began reminiscing, pops reminded me of my pure stubbornness as a child, truth be told I knew if I pouted or dropped a few tears, I’d get exactly what I wanted, so to say I was a bit spoiled by him is a understatement…….I can recall at sixteen I decided I wanted a to learn how to drive, I initially signed up for drivers Ed, but one day on the road with the instructor I quickly decided I wanted my pops to teach me how to drive instead, I enter the house lip out and tears waiting to fall as I explained to pops that the driving instructor was not nice to me (yes he was), I told pops I didn’t want to go back…….mom was like “it’s paid for” I just stood there eyes welling up and just before the first tear dropped my pops said “I’ll teach you baby”…..Tee-hee. You’d think that would be the end of it…..NOPE…..after a few bumps in the road (literally), I obtained my license. The deal was I’d save money and by or contribute to buying my first car…….well saving for car was beginning to interrupt my shopping money....lol... and I was quickly becoming tired of taking the bus, as the majority of my friends had cars, so I begin to mope around my folks with the sob story of how EVERYONE else has a car and I don’t…..Moms was not tryin’ to hear my sob story…..Lol…..and pops of course agreed with mom….”save your money Toni, and you can get a car” is what I recall them saying…..Humph! I thought……gotta talks to pops when moms is not around.

Me & Pops
Muwahhhh!!

One fine summer Friday I dressed for a job interview, headed out to catch one of two buses that would take me there, silently complaining within’…….once on the bus a very stinky man sat next to me, I was extremely annoyed and said to myself “I’m not taking the bus anymore!” …….with no money saved, I enter our home later that day and say to my folks “I’m NOT taking the bus again”, I think moms left the room, because the next thing I remember I began crying like someone tried to kill me….Lol…taking long gasp between each word adding in a tremor or two as I told pops about the stinky man who sat next to me and how I smelled stinky like him long after I got off the bus, I begged pops not to let me get back on the bus……..Monday I had a car!! Pops don’t like tears…..Lol…Along with the car came more work for pops…..Every time I had a flat, I’d call pops…..one day he had enough, and took me outside to teach me how to change a tire, and as I half paid attention to his lesson, he looked up at me and asked, “Toni, you paying attention?” “Yes” I said, then added “but it’s not like I’m ever going to change one, I’m gonna call you!”……Lol….Pops did not laugh, he shook his head and gave me the lecture about being independent, and how it’s not safe for a woman not to know how to change a tire especially me, because I was working overnight shifts driving 30 miles on the Merritt Parkway……..blah, blah, blah!!! Is all I heard…..”OK pops” I said….truth is I learned how to change a tire that day, along with getting a life lesson on being independent…..truth I really do know how to change a tire if ever in a pinch, but the other truth is people get paid to do that, and enjoy doing it…….Soooooo, I’ve never changed one, I’ll leave a car on the side of the road before I change a tire, to ME that’s man's work……Lol….But serious!!

I LOVE THIS MAN!!

I can recall in 1994 my pops was diagnosed with cancer, the doctors told him he had three months to live…….the women in his life (mom, me & my four sisters) were devastated and just about ready to come undone……It was pops who held it together, who refused believe that life would end in three months, instead he took the most positive spin on his cancer diagnosis and requested that we do the same……I’ve gotta admit I was not into positive living back then, so this diagnosis scared me, made me angry, I asked and begged GOD to take cancer away from my pops, why my pops, please GOD please make it someone else’s pops! Just not mine……..Pops went into remission for fourteen years, then the ugly cancer came back with a vengeance, leading to my father loosing his ability to speak without the use of a voice box……..I remember him going in for surgery, and when he came out, the realization hit me that pops would never say my name the same way again, that pops would not speak for a long time to come........Not my pops though, he was determined, and with positivity and a smile he embraced his new way of communicating…….You see, my dad was known for his unique sounding voice, all of our friends loved to hear pops talk, he had a Wolfman Jack sound to his voice, and would gladly talk for anyone that wanted to hear it. I cried nightly that my pops would never sound like that again……Pops didn’t allow negative talk around him, he encouraged us and showed us the power of positivity, and spirituality……I honored his wishes of positivity, but when I was all alone I’d call his cell phone daily just to hear his voice on his voice mail, the voice I so dearly missed and wanted to hear again…….That was just about 10 years ago……I called his cell phone today, that same message remains......

Ben & Bo (mom & pops)
Back in the day

My pops is the man I go to with my questions and concerns about my relationships, life, and concerns, my good and bad times. I often say to him “you tell mommy, OK“…..One of my sisters recently said to me “you told him what?!?” because the things that most women share with there mom or girlfriends I share with my pops, I shared many sobs & many laughs with him, the ups and downs that women go through……He never steers me wrong and is completely honest with me, at times the truth is hurtful but it has always made me stronger…….Pops, raised us to be a strong and independent woman, but not so strong where a man feels like you have no use for him……I LIKE THAT!!! Pops loves his girls, and makes that clear to anyone that may attempt to cause us heart ache or harm…..he has always provided for his family, mentally, physically and emotionally, and even in the tough moments there was never a doubt in my mind of his love for me……..I say it loud and proud, I’m Soooooo BLESSED GOD gave me a father do over! THANKS GOD!!

Me & my Pops

Pops and I to this day share our alone time together…….I remember everyday I’d go over to my folks house and have coffee at four o’clock and even when I gave up coffee we kept our four o’clock date, pops and I would take a daily ride with each other, just to talk, my mom always got our relationship, I think it made her heart smile that we were so close…….when I go home to visit, everyone knows pops and I are going to dip out and take “our ride”……Truth be told the hardest thing for me leaving CT was pops and my time together would be no more……..it hit us both pretty hard….still bothers me at times to date……then I think back on all of our precious moments together and with a smile in my heart I accept that we are still creating memories, just in a different way…...Today as we laughed and reminisced about life, I could hear and feel him smiling on the other end…..at one point my mom got on the phone and we began to chat a bit longer than pops wanted, I hear him in the back round saying to my mother “you’re hogging up my time with Toni”, “It’s Fathers day”, Lol…..mom and I laughed and she said “let me give the phone back to your dad, he’s about to have a fit over here”…….LOL!! I LOVE MY POPS!!

Noah Henderson Cox.....My POPS!!

HAPPY ~~FATHERS~~ POPS DAY!!

Peace, Love & Happy ~~Fathers~~ Pops Day
Y'all!

Peace,

T

Tri Stories: What a week……

2011-06-18T22:30:00.001-05:00

Ummm, this look is why I
get my sleep in!!
NOT a good look....Lol..

Tri Stories: What a week…

Ok, so such a active week……well, truth be told I finally began taking care of things that have been on my to do list, and that coupled with my training schedule has a sista on GO!!

Friday after a 10 mile bike ride I hit up the gym to get my swim in. Very good swim training day, my legs were feeling pretty good after the bike ride so I start off with some kicking drills, three uneventful laps. Then I move into my upper body work using my swim gloves……..I really love these gloves, I’m using them to help me build upper body strength, and I gotta say I can see and feel a difference in my upper body!! So I swim three laps with the pool boy and gloves, then four laps with just the gloves, this is where I noticed my legs the most, my kicks were keeping up with my strokes, and my breathing was on point!! Then I swim four laps without anything…..Umm, Woot woot! This is a BIG DEAL Y'ALL!! I notice…..ENDURANCE is what I need more of in the water, ‘cause swimming is exhausting, though I’m getting better at swimming ½ lap touch and turn around (without resting), by mid way at the turnaround I’m fatigued, even breast stroking is difficult at that point….. I’m aware of my weaknesses, so I’m gonna keep working on it.

Thankful for my yoga practice.....It keeps me going

Monday I’m going in with the women’s tri swim group, then Thursday I’m going to check out Antoine’s class……also, I’m really going to try and add another pool day, but I have way to much Yogatones work to get done……My plate is full and I need to get back some balance, I don’t like feeling this rattled energy that I’ve been giving off. I made this a working weekend because in order to grow Yogatones where I intend for it to be I gotta put some more time into the biz……Uggghhhh, I’m aware that I've been procrastinating a tiny bit......it all begins with awareness…right!?! SIGH….After my swim I move into a nice yoga practice ( very thankful for my yoga practice!) then I teach a class, hit the steam room, shower, cancel my evening plans and I’m cold knocked out by 6:30 pm……Hooty hooot, I party like a rock star…NOT!! Lol…..It’s all good though ‘cause dedication and determination = positive results, and the truth of the matter, I wouldn’t have it any other way!!

Today I did a short 6 mile bike ride & a private ashtanga practice……NICE!! Then I hit up the library to get some work done……YUP, I canceled plans for this evening as well……I have a date at 11:00 pm……with my BED…....YUP! #worknowplaylater

Peace, Love & Rest
Y'all

Peace,

Tri Stories: Music makes me MOVE!

2011-06-16T23:31:00.006-05:00

Yes it does!!

Tri Stories: Music makes me MOVE!

Today is usually my spin Thursday, but I've been riding my bike so much that I decided to run instead of going to spin class.......I hit up the most convenient gym location to run and lay in the sauna. Initially I was taking my run to the streets, the rain kept me inside, I ran a nice 4.2 mile interval run on the treadmill, my quads & hamstrings were still feeling the affects of my ride yesterday, but once I got in a groove the run was smooth and enjoyable. Average pace 11 min/mile, highest 9 min/mile, the last 10 minutes I ran at 9.5 min/mile, YUP, this running is becoming something I actually look forward to, I'm signing up to run the Bastille Day 5K in Chi-city!! Woot, woot!! my first race since I ran the marathon in 2003.......I have a few top 40 favorite running songs that I'd like to share with y'all in case anyone is looking for some new cardio music;

http://youtu.be/oC584jKCbIw *S&M* Cause I may be BADD but I'm perfectly GOOD!! Lol....I LOVE this song!

I run to the beat
of my own drum!

http://youtu.be/iqx6x_FM1Tk *Blame it on my ADD* This is one of my FAVORITE cardio songs, I zone, sing aloud and get it done! Love the beats....

http://youtu.be/A37VmDfjnOY *I Won't Back Down* Keeps me going when I wanna stop going.....'cause I wont back down!!

http://youtu.be/Xo_7bhk1UzA *Sexy B***h*....Just 'cause!! I crank it out on this one....

http://youtu.be/lHjNmyzrVvM *Better off Alone* Com'on how could I not get my run going with this beat......Com'on.

http://youtu.be/KlyXNRrsk4A *Last Friday Night* Cause this music takes me back to the 80's, and It gets me movin' Love, love, LOVIN' this!

http://youtu.be/qzU9OrZlKb8 *Till the World Ends* Cause Brit, Brit, brought the funk to this one, I ALWAYS pick up the pace when this comes on, and throw my hands up while I run.......SO!?! Lovesit!

http://youtu.be/s1XozsBN5Z4 *Motivation* One of my cool down songs.....it's just HOTT!!

#excitedwootwoot

Now this is just a small selection, I call it my top 40 pop and run list.....Lol...I tend to get over these playlist quickly, but for now this is what keeps me movin' I'm always down to hear what gets you through your work out!!

After my run I hit the steam bath, shower then I'm out.......Great yoga event this eve, stay tuned for future deets!!

Peace, Love & Runnin' & Music
Y'all

Peace,
T

Tri Stories: Sweet day for a bike ride……

2011-06-14T23:05:00.004-05:00

Ahhhh, nature & me....

Tri Stories: Sweet day for a bike ride…

Another picture perfect day in Chi-City! After meditation & a bit of yoga I headed out deciding to get a bike ride in on the lake......Enroute to the lake, I had to maneuver through the downtown traffic as the 9-5 workday was beginning for many…….I’m sooooooo happy I’m not a 9-5er my brain can’t handle that, even as a bedside nurse I choose to work over nights three day’s a week instead of day shift, I dunno something about that energy leaves me scattered…….I really enjoy the freedom of my teaching and nursing schedule, I do a bit of school nursing at times which allows me to continue to work with the population I love KIDS!!

Chi-city

I hit the lake and I’m GONE!! Let me say I LOVE my spin shoes, I was peddling at full speed on the open lake front, I laugh because the *real bikers* with those super expensive road bikes always give me a second look as I whizzz by with my red milk crate attached to the back of my bike, lol…..today I heard a dude say “wow” as I speed by…….I LIKE THAT! Don’t let my Sunday afternoon rider look fool ya, I GO HARD when I ride for miles……just call me versatile!! I covered 13 miles in a total of 80 minutes which is still slow for me, but hey I’m just getting’ started this season so, I was cool with the time. Heading south was easy as the wind was coming off the lake, it was the return ride heading north that slowed me down, the winds shifted NE so I had to fight some serious head winds……….I absolutely enjoy bike riding, nothing better for me cardio wise……and now with my spin shoes, oh, I’m gonna have fun this summer!!

My spin shoes

Arriving at the gym after my ride I could feel my quadriceps screaming!! The brick yesterday and the mileage today left my legs begging for a nice stretch, I head into the locker room change into my swim suit then off to the pool I go. Initially the plan was to practice building my kick strength but after two laps my legs were like *Com’on Tone!!*, oops, I decide to listen, cause I was beginning to ego trip, and kick through the request for a leg rest……..instead I honor the request of my lower body knowing I still had a bit of commute riding to do. I treat my legs to some lovely water stretches, then I move into upper body, practicing my strokes. I started off with my swim gloves, which I’ve decided I like as starter, but I can easily see myself becoming dependant on them and that’s not what I want……..so, I use them for four laps to build up some strength, then I loose the gloves and swim without them. Immediately, I could feel the difference, only today it was a good difference, I was taking each stroke with good reach and pull, feeling much lighter than with the gloves. I did use the pool boy for the second round of four laps without the gloves, then the last four laps I swam without ANYTHING! Yayyyy!!! I was able to swim 2.5 laps without stopping, not bad, but at this stage of the game, I gotta step that up…..It’s JUNE!!! I mean its cool and all but, I’m not gonna be able to stop like that in lake Michigan. I’m working towards letting go of these high demands I put on myself in regards to swimming, like today I really just jumped in y plan and actually enjoyed the results……left me feeling good afterwards instead of defeated, so I’m gonna stick with that just do it energy, ya know…..go in with a plan, follow the plan, then let it go, it’s crunch time and I don’t wanna stand in my own way!! That being said I’ll be back in the pool on Friday, no idea what I’m going to work on……I’ll let my entire self mind, body, and spirit make that decision on Friday.

Lake front bike path...heading south

I have some other cool things to share but I’m super tired, all this training in the sun is EXTREMELY EXHAUSTING! Sleep for me is like water at this point, I gotta get in as much as I can, so the body can operate on proper rest. RESPECT the body & in turn the body will RESPECT you!! Sooooooo G’Nite……Zzzzzzzzzz

Peace,

Peace, Love & Clear skies....
Y'all

Tri Stories: FANTASTIC DAY!!

2011-06-13T23:40:00.008-05:00

Tri Stories: FANTASTIC DAY!!

Day's like today make me smile like this!!

I awoke this morning to bright sunshine, feeling good and ready to get the work week crackin’…….Up at 06:00 off to teach my 07:00 class which held many familiar faces that I’ve not seen in a while…..NICE……then I moved into a 30 minute meditation followed by my personal yoga practice. After my practice I head down to get my spin on!! I walk into class head up FRONT to my spin bike and I’m met with two AWESOME surprises…..1. Pablo is on the bike across from me……2. James is teaching!!! Awwwww Yea, it’s 'bout to be ON up in here I think to myself…….James turns it out as usual, there were about 20 spinners in class and everyone came to spin…..I move off the energy of Pablo, and the chica next to me (reg spinner), immediately I began to break a sweat, I mean a all out I’m here to work it out sweat!! After my two hour ashtanga practice on Saturday, my body was more than ready for this…..let me back track for a min……Saturday’s asthanga class was the BIZzzzz……during the month of May I was only able to attend one Saturday ashtanga class (schedule conflicts), my body wasted no time letting me know it did not appreciate the brake, I was releasing toxins all over the mat……at one point during class I say to Mary “clearly my body was not happy with the break”. I felt amazing afterwards and left the studio floating. Sunday I took a easy 6 mile bike ride and gave my ride some needed TLC. So being in spin class today after my personal practice, my body, mind, and spirit were all gelin’…..

You talkin' to ME!?!
Lol......I LOVE IT!!

After spin class I confess to James that I gush about him on my blog, tee-hee….I made him BLUSH……tee-hee….LOVESIT!! He tells me he’ll be subbing again in two weeks, Yayyyy!! “I’ll be here” I say……such a sweetie that James is, YUM!! Then I ask Pablo if he was runnin’ today, “yes, outside” he responds, then adds “you down?” . OH SNAP! lt; I think to myself, runnin’…..outside……with Pablo…..He gonna kill me!!! “Umm, yea, I, I’m down” then I add “dude I don’t wanna slow you up”, “naw, no worries, we got this” he says…..“O….OK, let me change into my runnin’ shoes and I’ll meet you out front” I say, the entire time I’m like OMG, he gonna kill me!! I meet Pablo out front and we proceed to run 4 miles, well a little over 4 miles, it was very clear to me that Pablo slowed up his pace for me…..THANKS PABLO!! He really didn’t seem to mind, but I felt kinda bad….I mean dude usually runs at 6 min miles…….nevertheless we had a nice run to the lake and back. Pablo is a AWESOME coach, I highly recommend anyone looking for a solid training partner to hit him up......

Pablo Sampaio

(http://www.enduranceperformancechicago.com/ ) SERIOUSLY!! Get the results you’re looking for with him, this dude is the REAL DEAL!! It was a PERFECT day to run outside in Chi-city today, and we ran through downtown Chicago just before lunch time, I was feeling awesome, the toughest part was on the way back, that last .5 mile started to creep up on a sista, WHEW, I was feelin’ it, but Pablo fed me with encouraging words and suggested I visualize it being race day and knowing my peeps were waiting for me at the finish line……It helped sooooo much…….BTW……I’m a REAL RUNNER NOW Y’ALL!! Gosh, that feel good to say!! As we arrive back at the gym I ask Pablo what pace did we run......are ya ready for this……..9.25 min/mile!!! YEA!!! Ok, like I said clearly I slowed Pablo up by at least three minutes, BUT he sped me up by 2+ minutes!! Honestly, I could not believe I ran that pace for four + miles!! YA know what……I’M SO PROUD OF MYSELF!! YES I AM!! The most I've run doing a brick (spin class followed by run) is three miles at 11 min/mille on the treadmill and here I was just doin’ it today outside hangin’ tough and movin’…….It feels good…..NO it feels AWESOME!!! I’m still smiling about it!!

Once in the gym I gulp down a Gatorade, I could taste the salt in my sweat and that’s just not a good look, so I replenished immediately!! I thank Pablo and he say’s he'll be returning for my yoga class later in the evening…..Oh and in between dude went swimming!! ME , I TOOK A NAP!! Lol, the combo of James & Pablo wore me out….Lol….WORD!! After my nap I handle some business then I’m off to teach my last class for the day……I top things off with Sushi!! YUMMERS!! Such a FAB day, really this entire week is packed with delicious things for me….Oh, I’m such a blessed woman and I don’t take that for granted!!! On tap for tomorrow, a 13 mile bike ride outside, then I’m hit up the pool and get a 60 min swim in……I have a bunch of great business obligations to take care of as well……Such a great way to start of a week that is LOOKIN’ GOOD!!

Peace, Love & Sunshine
Y'all!

Peace,

T

Tri Stories: NOT....My recent events in pictures.....

2011-06-12T22:58:00.002-05:00

Tri Stories: NOT....My recent events in pictures.....
Hola Peeps!!

Just wanna share my last two events with some FUN pic's

Tonya (coordinator of event), Me & Dr. Peck (key speaker)

The KLEO Community Food Pantry Event 06/01/2011

http://www.kleocenter.org/
The K.L.E.O. Center is an official site of the Greater Chicago Food Depository. Every 1st Wednesday of Every Month from 3:30 - 5:30. Over 6 tons of free food! Located in the parking lot of the K.L.E.O. Center located at 119 E. Garfield. (Garfield & Michigan). Such a wonderful event to be a part of, I demonstrated some simple yoga postures that can be done while sitting in a chair as well as speaking on the benefits of yoga as it pertains to ones overall health and wellness, the audience loved it and all participated!! This is a wonderful community center, check out the website above.....Please feel free to make a donation so centers like this can continue to thrive!!

Beginning with a little grounding

Chair stretching, to get things movin'

A few head & neck rolls......release tension

American Heart Association providing health & wellness tips

On site glucose & blood pressure screenings

Chef, with low carb food samples & healthy nutrition tips

Dr. Peck discussing obesity, diabetes & heart disease

The American Holistic Nurses Association 31st Annual Conference

Holistic Nursing: Tending to the Sacred Flow of Life

Fresh from a run, swim & shower.....Kentucky bound to speak to a bunch of colleagues!!

Louisville, KY
June 2-5, 2011......It's fair to say I have mixed feelings about this conference, my presentation was great and well received. I have a clearer picture of what my vision of holistic nursing looks like, and I will continue working towards making that a reality!!! It was SUPER HOT in Kentucky, Liz & I had a good time shared MANY laughs & now were ready to get down to business with our vision of holistic nursing in Chicago.....STAY TUNED#wereaforcetobereckonedwith

Ready!!

Yes, I Keep these things!! I'm creating memories of
MY JOURNEY!!!

Awaiting the NURSES!!
#exciting

Me & my power point waiting for the nurses to be seated.
#justdoinwhatilove

Our first night fresh off the plane HOTTT and tired

Liz & I meet up then wander the streets of Kentucky, we stumble upon a resturant/bar with a sign out front that reads "WELCOME American Holistic Nurses Association!!" So of course we stop in, this is our awesome waiter who delivere the FANTASTIC news that wine was half price......#bottomsup

Me & my Mala Beads gettin' some sun @Joes Crab Shack
#ialwaystravelwithmymalabeads

This dude was everywhere, (The Colonel Harland Sanders)

took me a minuet to figure out why!?! Lol

#mybadd

The banquet after party....Lol....the dance floor STAYED packed
#nursessureknowhowtoparty

Liz & I at the party

Seriously, this group was on FIYAAAAA!! Lol...
#dancingwiththestarshopefulls

My new inspiration.......#lookhimup

Thomas Merton.....I spoted this on my way in, and was oh, so happy to stumble upon this piece of art during a evening walk.......A few of Thomas Merton quotes I LOVE!

"Fear narrows the little entrance of our heart. It shrinks up our capacity to love. It freezes up our power to give ourselves."

"Love is my true identity. Selflessness is my true self. Love is my true character. Love is my name."

"If I do not know who I am, it is because I think I am the sort of person everyone around me wants to be. Perhaps I have never asked myself whether I really wanted to become what everybody else seems to want to become. Perhaps if I only realized that I do not admire what everyone seems to admire, I would really begin to live after all. I would be liberated from the painful duty of saying what I really do not think and of acting in a way that betrays God’s truth and the integrity of my own soul"

Me Chillin' at the airport, back to Chi-city
#imreadytogo

Tri Stories: Always keep your inner PEACE......

2011-06-10T23:21:00.009-05:00

Tri Stories: Always keep your inner PEACE......

Inner Peace a BEAUTIFUL thing to have.....

OK, so I’m back up and running……..Training has been going GREAT!! Thursday I had a nice spin class with Julie and a solid personal yoga practice and meditation. I’m beginning to think summer is not coming to Chi-city until July, the weather has been all over the place. I was able to ride Mon & Tues, but wed-today scattered showers, high winds and drop in temps, no I don’t ride in those conditions anymore……..I’ve been caught out in to much bad weather on my ride and it’s no fun, leaves me cold and very cranky!!

Spin was right on time, class was pretty small, I think people were tired of the cold and rain and just stayed in……Wednesday evening thunderstorms were fierce, they lasted through the night into Thursday morning………sigh….. I was soaked when I arrived for spin class (thankful I always pack extra clothes), and I was using a huge sturdy umbrella …..ella, ella…… I think people have just about had it with this weather….well…..I have. Today after teaching my 07:00 AM class, I hit the gym to get my training in for the day…….yoga, run, swim…..I have a nice personal practice lots of hip work, the increase in my running pace along with my outdoor biking have me SUPER tight, I focus my awareness on lengthening out the tight areas creating some new space……seriously, I can’t imagine what my training and body would be like without my yoga practice. I ran 5 miles in 55 minutes!! WHAT, YUP 5 miles in 55 minutes.……I started at 11:15 min/mile and pretty much stayed that pace until the last ten minutes when I cranked up to 10:00 min/ mile…….I can’t wait to get outside and run regularly, I’m pretty sure I’ll be at a lower pace, and I’d like to begin taking as much of my training outdoors as possible. After my sweet run I hit the pool…….OH, cool things happened today, one of my regular students gifted me with a pair of swimming gloves (so sweet), and in my noon class two new students, invited me to swim with their woman’s tri-training group at this gym!!! BLESSINGS…….

My swim gloves!!

People are so amazing and the continuous outpouring of support that I receive daily from family, friends, and students means so much to me! I’m going to take them up on their offer starting next Monday, I’m also joining Antoine’s swimming group next week. So I used my new swim gloves today, umm, I don’t know how I feel about them just yet, the defiantly worked my arms but I found myself tiring quickly……my plan was eight laps today, I did OK....While using the gloves and no pool boy I struggled a bit, the extra resistance the gloves seem to bring (could be my imagination) left my legs working extra hard with the kicks, so I stopped mid way each time…..Uggghhhh…..While using the gloves and pool boy together I was able to swim the full half’s without stopping…..I dunno, I’m gonna keep at it, I know my upper and lower body is getting stronger in the water, even my breathing has improved…..I’m able to come up and inhale a nice easy breath every four counts, instead of staying under for six to eight then coming up hungry for breath……now I need to put all this together….Lol….there lies my challenge, good breath, strong upper and lower body strength movin’ as one……..IT WILL BE DONE!

Dell, Dell, Dell…….I WILL NEVER……NEVER, purchase another dell product, EVER!! OK, so my adapter gave out on me the night before my trip to Kentucky…..it was the first thing I needed to deal with upon arriving home, I hit up dell only to find out a new adapter with shipping and handling would cost me close to $100, this would not be a big deal except my computer is less than two years old and funny my warranty on parts recently expired…..I WAS NOT HAPPY……OH, and once your warranty is expired with dell, they no longer offer free online support, no they make you pay……I think that is POOR BUSINESS, I mean if you help me out when needed, it’s more than likely I’d use your company again, but to shuffle me off as soon as you realize I’m no longer under factory warranty, without taking into consideration that my warranty expired within the month of the problem, that’s just SHADY!!

WORD!

I hang up with dell, take a few deep breaths, then I take time to surf the net, learning that my adapter problem is nothing new, I read complaint after complaint about other folks adapters that went bad within a month or two of warranty expiration!! The stories read just like mine, every detail! Com’on now! Dell is very much aware of this, they put out crappy products, and just hope that people will keep buying from them……..One dude told a story of how he blasted them on many web sites after his adapter died, dell pretty much told him “so sad, too bad’, until he went after them hard on message boards……Dell never responded to him until the complaints were everywhere, then they replaced his adapter and mother board for FREE……Dayummmm shame! As I continued to read the complaints, I came across some solutions, I was able to find a local merchant here in Chicago who sold replacement adapters BRAND NEW, and they happen to be on SALE!! I hoped on the train today and picked up my brand new adapter for $19 + $4.50 (train fare round trip), for the low price of $23.50 compared to dell’s price of $90 + shipping……..SHAME ON YOU DELL!!!

Anywhoo…..all is good and I’m back in the comfort of my own spot blogging and surfing…….I think my next purchase is going to be a MAC!

Peace,

Peace & Love......ALWAYS Choose
Inner Peace
Y'all

Hard Core....That's what they call ME!!

2011-06-07T16:58:00.000-05:00

Hard Core....That's what they call ME!!

Key word.....RECOVER!

I've been off and running since the beginning of June!! I'm gonna put the last few days in this one post.......Starting with Friday, before I left for Kentucky, I hit up the gym to get in my swim, I start with a little yoga & meditation at home then on the bike for a three mile ride.....betterthannothing......I start of with some kicking exercises, I immediately notice my kicks were a lot weaker than previous swims, well actually I began noticing a decrease in my kick strength a few swims back but just chucked it up as i needed more practice......I've been riding my bike consistently for the past two weeks and have also increased my running pace, I think I need to be a bit more mindful of recovery and rest times, it's no wonder the swim is the first part of the tri, as it TO ME is the most challenging part. I find if I swim after a bike ride or a run, my energy is depleted or very close to depletion......Hummmmm, yea, I'm gonna need to work on that! Anywhoo, I follow up my kicks with a pool boy free swimming.....Yayyyy....now I'm not claiming excellence but it sure felt nice to let go of that attachment to pool boy. I was able to complete four laps with and four laps with out pool boy.......not bad......I exit the pool fatigued, hit up the steam bath, then I'm out!!

Just DO IT!

Kentucky was nice, quiet, but nice.....Funny I grew up in Connecticut, which is one of the smallest and quietest states out there, but after living in Atlanta, New York, Boston and Chicago, quiet cities and me don't seem to gel to well.....Lol....One day I'm sure I'll seek out that quiet peace, but not just yet. Kentucky was also HOTTTttt, I mean HOT!! I packed my running gear as it was my intention to run on Saturday morning.........BUT......Ummm, I stayed out wayyyyyy to late on Friday evening and ummm, let's just say I didn't get outside until 1:00ish.....Lol...Hey a getaway is a getaway, and a time to let go and have some FUN, and I did just that.........All work and no play makes for a cranky Yogatones......WORD! I gear up hit the pavement and WALK, I wanted to run, but the sweat began pouring off me before I hit the hotel lobby......I'm serious y'all, it was that hot & humid......The hotel was about a 1.5 miles from the river, so I head towards the river dripping in sweat, some dude looks at me and say "DAYUMMM" and not that you look good dayummmm, no sir, it was that DAYUMMMM you sweatin' like that ewwwww......I side eye him and say "don't look at me like that it's hot here, you're chillin' inside", he laughed and asked "where ya headed?", "the river" I say, adding "gotta get the exercise in....ya know". "OK, girl....you hard core", dude adds with a smile and now he's sweatin' AND checkin' me out.....Lol....gotta love MEN!! I keep it movin' and throw up the peace sign as I turn to walk away..."peace" he responds. I make it down to the lake and I'm drenched.....it was HOT, yes, i keep sayin' it......because it was, lol..I proceed to walk another half mile, then I spot Joe's Crab Shack.......I decide to hang out on Joe's patio for a bit and grab some lunch.....Perfect I think to myself, I walk in and the hostess hands me some paper towels as she leads me outdoors......I chill for a bit then head back to the hotel where my air condition was awaiting me. On my way back the same dude comes out as I near the convention center (he worked there) and asks, "how was it?" "HOTTTT", I respond, laughin', he let's out a hearty laugh as I keep it movin' he throws in "have a nice day, Ms. Hard Core"......Lol....

Yup, I was sweatin' like that!

My presentation in Kentucky was AWESOME!! I LOVE presenting to my fellow nurses, love, love, love it!! They get what Health & Wellness is and they too want to begin including holistic preventative practice into their lives as well as their patients lives.......Lot's of talk about the nurses role in the future of health care, as we know nurses are the FOUNDATION of health care facilities and it's many of us who take a holistic approach and interest in the health and well being of our patients. In my presentations I stress the importance of nurses taking the same interest in their own health and well being so we can be actual educators, role models and leaders in our communities......Everyone loves a nurse and for the most part everyone trust a nurse, so WE as nurses must be a part of and live the part of the change we want to see in health care.......Ya feel me!?! Again the nurses had many questions after the presentation, I like that......The other really nice thing, before I left for Kentucky I received my evaluations from the nurses that attended the Nursing Spectrum nursing career fair I presented at in April.....I was blown away, I mean really blown away by their comments......303 was the total number of attendees at that particular presentation......WOW, I had no idea that there were that many people in there!! The comments ranged from me "please have her present every year", "I love her presentation style & content", "can we bring her into the hospitals?!", and one of my favorite comments, "It's so nice to have a RN presenting on yoga health & wellness to RN's" Awwwww, yes, colleagues it's just as nice for me to share with all of y'all!! Now of course out of 303 participants all comments were not about how great I am.....Lol.....there were 3 not negative, but informative statements...."she should have hand outs", "I wish she talked more about yoga in India", and my favorite, "well, different strokes for different folks, and this is not for me",.....Lol.....true stories peeps, I can't make this stuff up if I tried. I take all that with me to Kentucky, and do what I do.......

Yea, we ROCK!!

Monday morning I'm back at the gym ready to get it in!! I decided on a brick (bike and swim), I teach my 07:00 am class then move int my meditation and yoga, my body was a bit tight from travel and sleeping in a hotel bed, a very comfortable bed I may add, but nothing like my own.......Moving into some asanas to help me release tightness in my lower back, adding in some core and chest work also sitting for some sweet breathing exercises and of course a bit of hip and leg work for my brick..........Spin with Heather was right on time! I sat up front, class was packed and her music was pumpin' I broke a sweat the firs minute into class, I immediately head up to get my run on! I ran a nice 3.5 mile interval run, my average pace was 11:45 miles/min, my lowest interval was at 15:00 miles/min (only for three minutes) and my highest was 9:10 miles/min ( only for 5 minutes).....I was feelin good!! Once in the locker room, preparing for the steam bath one of my locker room buddies says "Toni you're hard core", Lol....Lol....is how I respond. I hit the steam bath and shower then I'm OUT!!

Gettin' it in.....

Today, I yoga, spin & swim.......My yoga practice complemented my upcoming swim & ride.....I decided to do more of a restorative practice after my swim & spin. Spin class was strong, as we moved into a lot of quadriceps and hamstring work, I focused absorbed the energy from others and rode.....A dude friend of mine was in class today, he's a doctor for sport injury patients, lately he's been trying to get in better shape and keep his health up......Now this dude is a NICE TALL GLASS OF CHOCOLATE MILK!! He's TALL ( standing next to him, I think I come up to the top of his rib cage...Lol) muscular, just all around well built, he sometimes take my yoga class (love the docs takin' yoga), and admits to it's benefits. Recently he complemented me on my overall fitness, I shared with him my routine and encouraged him to take a spin class, so it it was nice to see him in there gettin' it in!! SIDEBAR: Me LOVES a nice well built tall man.....to bad he's spoken for.....END SIDEBAR......Lol......After class I say to him "that's a good look", we both laugh and I head off to get my swim in......I don't chat to much at the gym, not until I'm done with my entire work out, I don't play I GET's IT IN!!

Always....

WHEW, today's swim was a bit challenging.....Last week I decided that for the month of June each time I get in the pool I will swim 12 laps......the could consist of kick drills, arm stroke drills, pool boy laps and full swim laps without pool boy......today I do a combo of all above.......I begin with 4 kick laps, this is where I felt the fatigue in my legs, especially after the strong spin class, but instead of giving into it I acknowledge it and dug a bit deeper within' and began to kick stronger, I enjoyed that feeling of not letting the fatigue take me out.......my swim strokes have improved tremendously, I'm able to swim at least four laps end to end without stopping mid way......Yayyy, I do how ever need to take at least 10-30 second breaks at each end of the pool......I'm cool with that though, because I know not long ago SWIMMING was not happening with me at all, so this is PROGRESS & GROWTH!! I love and welcome them both.......Near the end of my swim, about lap 10 the real fatigue began to kick in, I slowed down and breast stroked and stopped many, many times.......instead of beating my self up about it, I say to myself "I'm tired" complete the last few than I'm off to get my yoga & steam bath on!! I,m in the locker room changing, when one of the women from the spin class comes in, she'd just finish lifting weights.....She looks at me and say "Girl you are HARD CORE", I laugh, she adds, "I see you here running after spin, yoga after spin and now swimming after spin", Lol...."you "makin' me tired!" she adds.......I LOVE IT!! Funny, hard core is not something I've ever been called pre-tri training......I think Pablo started it and now others seem to follow......So maybe, JUST maybe I AM HARD CORE!! Lol.........

Peace, Love & Be a Little
Hard Core
Y'all

Peace,

Tri Stories: Cravin' a run!?!

2011-06-02T23:27:00.005-05:00

Tri Stories: Cravin' a run!?!

'cause I'm feelin' all SUNSHINEY today!!

Ok, Sooooo........this is where my computer died on me, last week......Ugghhhhhh!!! Welll, not my actual computer but the power adapter, and of course I have a Dell.....Ugghhhh, AND you can only get replacement parts via SNAIL MAIL!! I'm not sure why I purchased a Dell, I've been down this road before with them.....Live and learn I guess.....Oh, wells, I'm using the computer room in my building.....ICK! I'm also using this time to fall back from the computer and facebook.....I'm a big believer in karma, so clearly I needed this karmic intervention from the computer....Lol....Seriously though, I have so many uncompleted task, that I need to focus on, also the weather has been awesome so I'm gonna spend more work time at outdoor cafes.....Summer in Chi-city.....YUM!

I'm gonna do my best to catch up........Last Thursday I was cravin' a run....hence the title of this post......It was a strong craving, I was preparing for the Holistic Nursing conference (later post about that) and had a bunch of other obligations scattering in my thoughts.......I needed a release, and a run seem like the perfect fix..........I hit the treadmill instead of spinning.......I ran a nice 5 mile run, which I enjoyed every bit of!! I had a nice pace and rhythm going, my ipod was on point and my knees were feelin' great.........I let go of so much on that run and followed it up with a nice personal yoga practice.......NICE!!

Ummm...It's not about fallin' down....It's about ya gettin' back up!
LoL....Yea, that sounds right.....tee-hee

Oh, gotta share the good, bad & ugly with y'all........I'm gonna call this bad, ugly & funny.......So I started riding my bike with my spin shoes on last week, well Wednesday evening I was peddling with a pack of peeps......it was the after work crowd I got caught up in......Anywhoo, well. we all approached a stop light and I was not clipped in on my left foot still clipped in on the right, I approach the stop light and come to a complete stop......then BAM!! I fell off my bike still clipped in on the right foot.....yea, then my bike falls on me..... the light turns green & I'm laid out in front of this dudes jaguar....YUuuuuP......two people help me up, gosh, I usually dont' get embarrassed about stuff like that, but, um, yea, this was WAYYY EMBARRASSING!! OK, so I get up and everyone is like "are you OK?" I could tell they wanted to crack up.....I say yes.......but really..NOT.....my right knee bleeding, left shin bleeding, as well as my left upper thigh........HELLLZzzz NO I'm not OK, it hurts and I'm bleeding!! But I say yes hop on and begin peddling with the pack......I happen to glance over at this one dude that was standing on the corner and watched the whole thing go down.....Ummm, why was he HARD CORE laughing at me?!?.....LOL....All I could do was bust out and laugh with him at that point.....because truth be told, if the shoe was on the other foot and I saw dude was A OK, I would have laughed too.....My fall was EPIC!! It was actually nice to laugh about it, kindda made me forget about the throbbing pain in both legs.........

Ok, so I'm gonna blogg these past few days in a few sittings.....I'm kinda bummed because I have some great pictures from the community event I participated in last Wednesday, but they're downloaded in my computer....so, I'll share them at another time. The event was really great, I love community work.....LOVE, LOVE, LOVE IT!!

Peace, Love, Get up and Keep it movin' with a SMILE,
Y'all

Peace,
T

Tri Stories: Grease is the word…..

2011-05-31T23:51:00.008-05:00

Tri Stories: Grease is the word…..

I needed some....

Grease, grease everywhere!! Now I don’t mind getting sweaty, not at all….but GREASE, Nawwww, not a fan at all!

Yesterday I stopped by the grocery store, I lock and unlock my bike without incident…….Once in the bike room, I cannot unlock my lock, I’d stay in the bike room for 30 minutes trying to unlock the darn thing!! It’s one of those U Locks, they really don’t budge when stuck…….I never bring the bike into my place, it’s all greasy and I don’t wanna bring all that city energy into my place of peace, I need to leave as much of outside that I can......outside……ya know. Well, the powers that be decided I would be bringing my bike INSIDE! Uggghhhh, I stand there for a few once I realize I'm out of options, being that yesterday was a holiday the bike shop closed at 6:00 pm, I took a look at my phone it reads 17:57 pm…..of course…..DEEP breath……Oh, my groceries were in the red basket and hit the cement hard as my bike fell over, YUP, in that dirty bike room…..still DEEP breathing……The chain just misses cutting me deep, instead it leaves a nice long GREASE patch on my leg……INHALE……EXHALE…..I pick up my bike & my groceries, then I stand there for a moment, like something magical was gonna happen…..Arrrrgggghhh!! I’m not gonna get into details, but it’s a nice walk from the bike room to my place, and along the way my legs got smeared with more grease, my bike chain came off, I stopped to put it back on, more grease, fingers, wrist……..By the time I put the key in the front door my palms, right shoulder, both cheeks & key’s were covered in GREASE!! I’m NOT happy, I leave two grease finger prints on my front door as I maneuver the bike in, trying to keep it and my groceries from falling. I’m gonna chuck this experience up as BAD BIKE KARMA….Lol…..Ya see, my bike was DIRTY!! I mean bike shop workers have commented on how much grease was on the bike....ooops....now I take care of my bike in every other way, but I really don’t like getting’ all greasy! I dunno, I’ve been this way since I was a kid……Anything, but grease…..so no car work, no tire changes, no bike repairs…..NOPE, people who enjoy it get paid to do that stuff…Lol, but I'm VERY serious. I’m far from a fix it person, but I’ll pay for the right person to fix it……Anywhoo, back in March I decided I was going to clean my bike……Really! I purchased some grease remover, stuff the bike repair dude recommended, I was siked, but not siked enough to do it…..Lol…..I immediately reach for the cleaner once my bike is settled in my place, I grab some old towels and proceed to clean my bike! The grease remover was DA BOMB! I spray it melted away, not sure how healthy that is…..but, er, um, I didn’t care. I was already covered in grease and for sure, there is no way I'm going to do this at another time, so "no time like the present" I say out loud, 20 minutes later I’m greasier than my bike, but my bike was finally clean!! “I’m going to the bike shop tomorrow!” is what I say to myself once I’m clean and degreased.

My ride

After my AWESOME 19 mile bike ride yesterday, I was feelin’ very good today…..The sun was shining and temps already in the 70’s at 08:00 am, I decide to swim & bike today…….I’m proud to say I wore my spin shoes today on my outdoor bike!! Yayyyy, it was super easy to clip and unclip, I love these shoes, they make a huge difference in my ride and the health of my knees. I enter the gym change into my swim gear and hit the pool……at first I was a little nervous, I mean it’s been two weeks……and it’s not like swimming is my strong suit……I hop in, move right into some kick drills, “ok, ok….not bad” I think to myself as I kick along……two laps of kicks. My intention was to swim 12 laps today, so 12 laps I swam……….I was working on two things……breath, and turn around time. I’ve been mindfully aware of how long I stay under before coming up for a breath……I worked on taking it from 8 to 4 breaths.……I manage accomplish that quickly, and actually found I was able to touch and turn ( in less than 2 seconds) at least four out of the twelve laps……not bad! I did swim breast stroke quite a bit though….I’m not sure how I feel about that, I mean…..I know I’m gonna breast stroke at some point during the tri……but I don’t wanna take that as a given……I’m working towards NOT using the breast stroke at all during the tri……….I dunno…see, clearly I’m off balance with this one……….I swim the last four laps without pool boy….the truth is, I could’ve swam at least eight out of twelve laps without it....but….I doubted myself, and my swimming abilities…….Uggghhh…..Well, it starts with awarness….Right!?! Next time I’m in the pool, I’m going to start off WITHOUT pool boy…..yea, that’s what I’mma do…….Gotta start letting’ go of that attachment…….to many attachments can wear ya DOWN!! Nope, no room for attachments, gotta keep it movin’……..build some confidence in that water, make peace with it……SWIM! All in all the swim was uneventful, I felt pretty good after, not great, just good……I set a goal and I accomplished it, I feel a bit behind with swimming.....sigh....but, I’m not gonna focus on that, I'm going to work towards improving, no time for doubt….It’s June….GULP……..August is right around the corner.....I’m going to attend the swim class Antoine suggested to me, on Thursday, just check it out, with hopes to add it in my routine.......my plan is to add a third swim day in the week…..Gotta increase my pool time!! Repitition & Focused Dedication =Results

No worries, I GOT THIS.......

After my swim, I hit the shower, steam room, and shower again….WHY, you may wonder…..Well....I condition my hair before I get in the pool ( treatment), then I rinse and recondition (detangle )for the steam bath, then I leave in conditioner (moisture) after last shower……RESPECT THE BODY, HAIR included!! Swimming can wreak havoc on ya hair......I leave the gym and head to the bike store…….There is a back story to this U lock…..I had the same lock a year ago, and the same thing happened, the same bike store replaced the lock, no charge. I enter the store, explain my situation to dude, adding in “the same thing happened less than a year ago“……Honestly…..dude did not appear surprised ( just like dude from last time ), he makes several attempts to unlock it, then heads to the back, re appears with a brand new lock still in the package……Clearly someone somewhere slept on a batch of making these locks, this company usually puts out top of the line products, I’ve never had a problems with any other items…..It’s nice to have a new lock though! CLEAN bike, NEW lock, AND No GREASE = EPIC WIN!!

Peace, Love & Swim
Y'all

Peace,

T

Tri Stories: SUN, SUN, SUN, Here It Comes!!

2011-05-30T23:39:00.000-05:00

Tri Stories: SUN, SUN, SUN, Here It Comes!!

Free toes!! = SUMMER!

Such a BEAUTIFUL day here in Chi-city!!! The weather was PurrrrrFECT! Temps in the high 80’s sunny, nice breeze……Uuuhhhhaaaaa, FINALLY, my gosh this has been a long time coming, I think me and every other Chi-city resident was ready to get out in it today!! I refused to step foot in a gym today, I actually had the entire day off……..I was up early, well late early 09:30, that’s considered a sleep in for me…….Anywhoo, I sit for meditation and personal practice, take care of a few other home task, sunscreen myself up, then I’m OUT!!

Chillin'

I stepped outside and a HUGE smile came across my face…..SUNSHINE!! Oh, sunshine how bad I need you, I thought as I entered the bike room…..I make a quick stop at the bike shop to air up my tires ( I had a bike pump, but someone STOLE it from me, out of the bike room….ugghh), then I’m ready to ride! I peddle around the city for a bit then head down to the lake….even though I wanted to chill out I knew I needed to get my training in for the day. Initially I was going to do a brick, but then decided on a decent bike ride, I rode 19 miles today!! It was LOVELY, the winds were gusting about 20-25 mph from the south, so I head south first (I like to get the wind out of the way first)……I must admit it took a minute to adjust to being off the spin bike and on my bike, the wind caught me off guard…….I pull it together quickly and enjoy the gusting winds……EVERYBODY was out today, I mean EVERYBODY!! I tell ya when the weather is right in Chi-city the energy is INSANE ! I LOVE IT! Nothing like summer in Chi-city…..NOTHING!! It’s one of the reasons I’ve stayed so long, lol, but really if you can make it through the Chicago winters, boy, oh boy, are you in for a treat in the summer, nothing like it!!

Still Chillin'

I was a little annoyed with myself, I did a terrible job at packing my bag…….I was so siked about getting’ out in the sun that I left my spin shoes and I did not pack a snack……Uggghhhh!! I had to cut my ride short because of this…..On day’s like today I can taste the salt in my sweat, I was workin' it out on that bike, sweating hard and not having a snack or another beverage besides water to replenish my loss of salt I needed to cut my ride short so I didn’t get dehydrated and hit the ground……Gotta RESPECT the BODY!! I had plenty of water with me, and I usually carry almonds, and a sports drink. I packed my bag with my camera, a blanket, book, Nursing Spectrum & Chicago magazine as well as water, towel and sunscreen……I guess I was more focused on chillin’…..Lol….oh, well! I relaxed took in some ray’s dozed off, read a bit, talked with strangers, let my toes breathe, and my soul relax…..Lol……..JUST CHILLED!!

Today was absolutely PurrrrFECT!! I really needed the sun, the outdoor bike ride, and the head time!! I feel refreshed…..I’m gonna swim tomorrow and go for another outdoor ride in the am followed up by a run in the evening……..Gosh, I hope this weather is here to stay, I’m ready for SUMMER!!

Peace, Love & Chillin'
Y'all

Peace,