Client of 2012! A snowboarder gets his Christmas wish

As a trainer, i have the privilege of working with goals and dreams.  I analyze discrepancies, muscle imbalances, core weakness, and commitment.  Achieving your dreams requires all...commitment, strength  and humility.

This year, I crown Mark as the client of the 2012...here's his story and what he has overcome..

Mark is an educated and accomplished financial director working for a Fortune 100 company.  He works long days and nights.  He also has a wife and 2 children and is able to stay connected to his family's daily activities and events.  He spends quality time with his family and extended family and has taken time to help his elderly mother.

Aside from his responsibility to his family and work, he is equally passionate about his health, fitness, and strength.  and THAT is the key, the essence of his success.   He wants to stay, feel, and be strong.  He can bench his weight and pull his weight.  Over the summer, his aching hip which was a nuiance, turned into a sharp pain in the middle of the night. and in September, Mark (after long thoughtful discussion and deliberation) had his hip replaced.  The only thing he was worried about was snowboarding in the Winter...

He came back to train in October, just 4 weeks after his surgery with hopes to snowboard after Christmas.  we had a lot of work to do...

Oct 15-30 - work on core strength, hip strength, and balance; increase hip range of motion (ROM)
sample: one-legged exercises.  bridge/chest exercises with a stability ball (SB) to challenge core, gluts and hip strength.  side leg lifts with band.  squat with limited resistance.  high intensity - battle rope, bench, pullups.  

Nov 1-15 - increase resistance on hip motion, core and balance.
sample: squats on bosu with balancing movements (e.g. twists), plank exercises on SB, TRX reverse lunges to balance.   RIP Trainer - straight arm twists.  MORE high intensity - battle rope, bench, pullups.  

Nov 15-dec 15 - bring it on!!!  high intensity, limited recovery.  Fatigue legs and hips.
sample: heavy squats with heel raises for 45 sec followed by turning squat jumps followed by SB plank & SB pike, TRX plank, Bosu obliques crunches.    also included upper body exercises.

On Dec 20th, Mark saw his doctor who gave him the green light to snowboard. :)

I'm happy to report that Mark is currently in Mammoth, snowboarding on a new hip.  When I asked how he felt..he said

" You could not have got me more prepared.  Was an awesome day with awesome conditions.  My leg has held up way better than expected.  Can't wait for tomorrow"

Mark - I'm so proud of you and your commitment.  and for all those Mark's out there..stay strong and focused!

Train hard, Train smart
A very happy trainer

Pre-workout meal - Mac on your macronutrients!

I wake up at 6 am to eat a piece of toast with almond butter with some coffee before heading to my 7am Ashtanga yoga class.  I eat an egg and avocado burrito as I drive to meet my friends for a long mountain bike ride about 2-hours away.  I chomp on a banana as I prepare for a fitness class.  What to eat before a workout is like asking what do you pack before a vacation...you have to consider where you're going, how long, is it cold/hot etc?    

The benefits of having a pre-exercise meal are tried and true - it feeds the brain and fuels the muscles delaying fatigue and improving performance.   It well known that protein and carbohydrates (1:3 ratio) are important for post-exercise recovery but evidence suggests a protein & carbohydrate snack before your workout improves amino acid uptake in the muscles and can improve performance.  

"Protein intake can influence gains in muscle size, facilitate muscle damage repair, and enhance muscle conditioning for both resistance and endurance training".  

Craig, Binh, and I taking a short break during a long ride.

WHAT TO EAT BEFORE YOUR NEXT WORK
Here's a rough template that you will need to tailor to your own gastrointestinal temperament. 

• start 1-2 hours before your workout
• carbohydrate-based 
• low fat; moderate protein (approx. 10-20 grams depending on your weight and protein needs)
• extra fluids with electrolytes
• Protein bars and shakes are a good alternative if you don't have a lot of time but want to be consistent.   

** don't have a lot of time before your workout?  Have a small amount of complex carbohydrate like banana, potato (not potato chips!), fruit cup, apple sauce.  
** expect to have a long run or ride? add some natural fat to your meal (e.g. avocado, nuts)

FAVORITE PRE-EXERCISE MEALS:

1. greek yogurt with fresh fruit (berries, bananas)
2. egg burrito with avo for 4+ hour bike rides
3. snack on almonds with dried fruit about an hour before a class
4. oatmeal packets are a life saver...easy to make, easy to digest, sustained energy
5. toast with almond butter with slices of bananas.  frozen waffles work too.
6. peach cup 
7. coffee!!!  but be sure to go use the bathroom before your run..just saying.
8. coconut water

Time to go shopping and stock up on your favorite foods!

Train hard, train smart
Chi


REFERENCE:
Nutrition and Exercise with Nancy Clark, M.S., R.D. C.S.S.D, sports dietitian and William Evens
Strategic Protein Intake for Enhanced Athleteic Performance, Lindsey Ormond

Lessons of a guide

Over the last four months, I have been training 20 people to go up Mt. Whitney  (a 14,505 mountain and the highest in the Continental United States) .  In less than two weeks, they will climb to the peak and down in one-day.  They will have to overcome the altitude, tired legs, monitor their nutrition and hydration, and deal with blisters.

My experience of training this group to hike to the peak of Mt. Whitney is a type of training that is quite different from my normal day to day clients and from the previous two groups.  I acted more like a trainer on the first groups - staying focused on the goal than the experience.  The hikes moved fast - staying with the fastest people, I didn't wait for the final hikers and i didn't pack extra reinforcements.  Looking back, I shake my head and feel ashamed on how I didn't give more of myself.

Over this past year, I have slowly ameliorated into a new kind of guide..a gentler, patient, and smarter guide with experience not just in training the body, but in the outdoors.  My goal isn't just to get clients to their destination, but gain some experience through the process and let the process bring life to their life.   

Having a party at the top of San Jacinto (10,834')

Enjoy the journey & the people

During my recent trip to Chile, I was fortunate to meet two guides (Fernardo and Mickael)  who taught me more than they probably know.  They were hired by groups to take them through Torres de Paine in Patagonia, Chile - they were guides, not trainers.  I met them on a hike up to the Torres and during that time I noticed a quality in them that was different.  They weren't in a hurry...they weren't stressed....they smiled, they took the pace of the client, and guided them up the mountain while talking, laughing, and enjoying nature and the people.  It could be the culture too, Chileans are very warm and happy people but these two guides were French and Argentinean so can't say it's just culture.  At the end of the hike, they would go back to the nearest bar and share a bottle of wine and enjoy each others company.  It was genuine.

Learn as much as you can about nature

After that initial meeting, we quickly became friends and talked at length about hiking, 'guiding', their home town, and their lifestyle.  One morning, Fernarndo - the Argentinean, took me on a run.  I thought we were going to run for an hour but we ended up running for over 3 hours!  All we had was an orange which was hidden under a rock in the ice cold glacier water.  During the run, I soaked up the beautiful terrain, the Torres reaching the sky, and the feeling of being free.  He showed me that the water coming straight for the glaciers was pure and clean, taught me how the rocks and Torres de Paine were created over millions of years.  And I'm sure it was only a fraction of what he knew.  I left that day inspired and motivated to learn more about the land, terrain, animals, floral of places that I frequented.  

A guide has no ego

As I have slowly started to cultivate these two traits, I find myself more compassionate with my group and each persons' struggles and challenges.  I walk with the slower group because I know that they need me more.  I always carry extra food, water, electrolytes, etc just in case someone runs out.  And I wait till the last person comes down.  I bring cold beers for all the hikers and we all share a drink; for that moment, we celebrate our achievements and drink up life.   

Having a different perspective on guiding and training (yes, I still want to be sure they are prepared for the big 22 mile hike they have to face in two weeks), I am better able to handle difficult and potentially dangerous situations.  In a group setting, it is not about me or one person, it is about the group and making sure everyone is safe.  Sure, if i was in an adventure race, my perspective and mindset would be totally different; I'm more willing to risk to achieve a goal.  But in guiding, you don't to take any risks.  Your gut, not your ego, is your compass.

Hike this way please and enjoy your journey!

Your guide, Chi

Summer Time!!!

It's Summer!  For most of my childhood, summer was my favorite time of the year...playing outside with friends and family till dark, endless hours in the pool, camping in Sequoia or local camping spot, and sleeping in your undies with the windows wide open and the night breeze barely cooling you down.  Today I celebrated the Summer Solstice on a mountain bike ride during lunch with just a water bottle and a t-shirt (no kit, no strava, no timer) and with the Blue Angels flying overhead.    Sweet ride - made me feel like a kid.

My family camping in the local mountains.  I'm the girl on the far left in the green jacket.  

Now that us kids are older, it seems that we have found new ways to enjoy the summer with extreme rides, runs, and adventures.  Right now, there are two rides crossing the states - The first is the ultimate road ride: Race Across America starting from Oceanside, CA to Annapolis, MD approximately 3,000 miles.  The second, Tour Divide, the ultimate mountain bike race from Banff, Canada to Antelope Wells, New Mexico.  There is also a foot race that starts this weekend, the Black Hills 100, a ultra trail run in South Dakota.

If these events seem a little too much for your taste buds, there are some other fun summer advetnures you can sink your teeth into.

• Tough Mudder - these races are 10-12 miles in length and specialize in obstacles made from the British Special Forces.  The races are held not just in the US but all over the world.  There is a race in So. Cal in July.
• Rim Nordic Mountain Bike Race Series - is underway and offers cross country, downhill, and Super D races all summer long.  The course is beautiful and terrain challenging.  
• Trail running has a long list of races this summer from 5Ks to ultra runs.  Here's an extensive list of trail runs this summer.  

Between now and September,  I will be in the mountains in Southern California training 20 hikers to do Mt. Whitney in one-day.  I will sprinkle a mountain bike ride on the weekdays or sneak in a weekend ride after a training hike.  A new way to enjoy summer in a non-extreme way is riding to the beach with a packed lunch and a cold beverage - I'm outside and enjoying some tranquility.

Get the cooler ready and have some summer fun!

Chi

Training for Whitney - food, shoes, altitude, poles..

I am going to take a break from the Stagecoach 400 for two reasons...one - i need to come up with a better way to describe the cast of characters.  each person had such a different background, experience, expectation that i can't oversimplify their story.  second - I am in the beginning of training two groups to summit Mt Whitney in a day and there are mounds of information I want to share while its fresh on my fingertips..and i have my dirty shoes and pack next to my leg.

Goal: Summit Mt. Whitney in one-day
Experience: various levels ranging from Whitney veterans to some who are afraid of heights.  We have men & women who are in excellent fitness level and some who want to use this to help with their fitness level.
Strategy: two training hikes per week for four months; each hike increase either duration, distance, elevation gain, elevation or a combination of two to expose their bodies to the elements they will see at Mt. Whitney including steep climbs, steep ascents, altitude, and hikes.

Checklist of what to carry on each training hike:
1. hydration pack that holds 3 liters
2. water bottle to carry for electrolytes
3. sun protection - hat, glasses, sunscreen, chap stick
4. cold weather - beanie, gloves, windbreaker
5. first aid kit - ibuprofen, blister kit
6. camera/phone
7. hiking poles
8. electrolytes - nuuns, coconut water (see #2 above)
9. yummy food - salty, sweet, fat, protein, sugar.  examples: fresh fruit - banana, orange, grapes, mango, fruit cups, tuna pouch/crackers, PB&J or AB&J, turkey and cheese sandwiches, chips, almonds, olives, leftovers, pretzels, trail mix.  I bring extra bars as back up since they take up little space and well packaged.

enjoy the journey,
chi

creating a habit...10 minutes at a time

I'm am going to start a habit today...i'm going to write 10 minutes a day, everyday, about something related to training and fitness.

the idea came from my 'accountability club' a group of close friends who meet to discuss personal goals and strategies and we each give suggestions and feedback.  sometimes we need to help shape each others ideas and goals or simply give a clear direction.  one of many of my goals was to get a handle on the pouring in of paperwork on my home desk.  it got to a point that it would stress me out just to look at it.  i brought this concern to the table and the suggestion was to do 10 minutes every day UNTIL ITS DONE!  and it's working.  i've worked on my desk for 10minutes everyday for the last 3 weeks and missed 2 days (but i made up those 10 minutes).  my pile is down and every week i throw a large wastebasket.  i think i have about two more weeks of this and i will have a clear desk :)...sanity back to my life.  it is like have a dirty window and then getting your car wash - you can see so much better.  When i sit to 'clean my desk' i usually have a glass of wine or cup of coffee put on some calm or groovy tones and set a timer.  it is me against the clock and i jam!

so i decided to apply the same to my blog.  i usually try to get myself to write when the kids are asleep, bills are paid, clothes are put away, etc.  and as i see the days go by between post it acutally makes it harder to get back on the horse.  i start to doubt and make up excuses.  i don't have wine or coffee, just some music and i'm in my PJs and the clock is ticking away.

one item of business i need and want to address is the write up for the recent endurance mountain bike race i did about a month ago - the stagecoach 400.  the race starts in Idyllwild (mountains near SD) and drops down to the desert and up the desert (did i mention oven like temperature).  then up some more into the local Laguna/Cuyamaca mountains.  down the mountains into Jamul and Chula Vista until we reach downtown San Diego.  we travel up the coast to Torrey Pines and cross through the trails up to Escondido.  From Escondido it's 100 miles of climbing...about 12,000 feet of climbing.  We had five days to complete and i made it to the last minute.  me and about 25 other riders.  i was one of the last.  about 15 others didn't make it.

oh...there's the 10 minute timer.  so fast....

hasta manana!
chi

Mt. Whitney - Time to start Training

Securing a permit is the first part of the Mt. Whitney planning.  This year, permits go thru an online lottery - a first for the US forest service.  I'm excited to say that this year, I will be taking two trips up Whitney during Labor Day weekend.  The first is for a private group but the second is open for anyone willing, wanting, and able to commit for a four-month training (begins in May) and a one-day summit.

The permit is for September 3rd.  

If you are interested in training, please click on the "SERVICES & ACTIVITIES" tab for more information on costs, training, and dates.  Training hikes begin in May with an eight-mile hike.

Time to rally!  Who's in?

Chi 

A Wish Has Been Granted

For over two years I have planned a trip to Chile.  It was an important trip for me for one major reason: to connect to my father's roots.  My father was born and raised with a good education in Santiago, Chile till the age of 18 when he came to San Diego.  He fought in Vietnam* (a green beret), met my mom in the San Diego, and had three girls.  I was the youngest.  That was what I knew of my dad.

That wasn't everything.  I understood Spanish fluently but spoke broken Spanish.  I ate not just Hispanic food but 'different' food that my friends didn't know or like.  That food was empanadas, tomato salad, and pastel de choclo.  My parents were conservative and we did a lot together as a family including sports, camping, and traveling.  Family was first; that I knew.

In March 2012, I went to Chile for the first time with my parents leaving my three girls in San Diego carefully watched by dear friends and my sisters.  For a mother, this is a big sacrifice.  As a daughter, it was a rite.

The trip filled in holes of my past and of my distant memories created new love and appreciation for my family and heritage.  I had a valuable and unique time with my parents, met wonderful people along the way, and reunited with family.  

Being an outdoor coach comes not just from my energy and passion for moving fast.  It comes from connecting with nature, the people, and the food of the land. 

Loving Life!

Chi

*correction: my dad clarified his status in the war - "I was trained by the Special Forces (Green Beret) and Rangers, and I became an Army Intelligent in Jungle Warefare, and i was assigned to an elite unit, The 11th Air Assault Division".  Now I know a little bit more.

Be Nimble, Be Quick - 5 Tips to Improve Your Speed

Taken by Dan McCormick

Race season is around the corner...my nutrition is getting a make over, I am increasing the intensity of longer rides, and watching my sleep hours (need to cut back on my beer intake too).  Plain and simple - I love racing and I love training for my races.   I get excited, nervous, pumped, motivated, and overjoyed!!!  Boooyaaaa!!!  I race because it is fun, pushes my limits, and makes me faster!


Racing is not the only way to get faster.  Many of my clients, runners and bikers, are looking to PR their next race.  They want to push their mental and physical limits and see what boundaries they can break.  Below are some insights into revamping YOUR training to be a better and faster rider or runner.




1. Lose your Muffin Top or Keg Belly
trim down and watch your sugar and alcohol intake.  In a week or two you will start to feel a big difference.  Dropping 5 pounds make you faster and your power is not lost in extra weight.  People spend hundreds of dollars getting their bike lighter when they can lose that weight in their waistline.


2. Strength Train
this is my favorite topic because it is simple and yet so many people think since they use their legs they don't have to train their legs.  That is exactly why you do have to train your legs.  Runners and bikers want to stay light and lean so using your own body weight is perfect.  think simple - pushups, pullups, lunges, squats.  Add core exercises such as plank, twists, and crunches.  Finally, round up your routine by challenging your balance - strengthen your ankles, hips, and shoulders.  If you are starting your race season or that half marathon is around the corner, wait for a break in your training schedule to add these exercises.  


3. Gear up!
Take a look at what you are riding or running in.  If you haven't replaced your running shoes in 6 months or your bike has seen better days, consider investing in new gear.  As an endurance athlete,  you spend hours and hours training and your bike/shoes should be able to handle this wear; keep your gear working at its best so you can keep moving at your best.  Take care of your gear - keep it clean and dry.  New tires can help your turns, better socks can make your feet feel comfy for hours, look into new nifty breaks...don't settle with what you got with your initial purchase.


4. Nutrition is Key

Taken by Dan McCormick

Be ready for your ride/run hours before you need to.  Consider your intensity, duration, and the natural elements (heat, humidity, dry, cold) and adjust your calories and nutrients accordingly. Hydrate not just hours before your race/run/ride, but start days before.  Practice with what you put in your body and see how you feel; maybe you have trouble carrying the bottle or gu.    I learned during my long (4+ hour) rides, that electrolyte pills were more effective than Nuuns, although I love the way Nuuns taste and feel in my body.  It just wasn't cutting it for my needs.

5.  Challenge Yourself
Ride with better riders.  Ride in new places.  Sign up for a race for the fun of it.  Taking mountain bike road trips with friends is one of the funnest ways to get your groove on and test your speed and bike skills.  Riding with faster people makes you pace yourself harder and see how fast your legs can go.  My new challenge is the Strava App that lets me compare segments of my favorite rides with other riders.    It is a simple tool; just hit start and it does the rest.   The addiction factor is high on this tool so be forewarned.


Jack be nimble, jack be quick, jack jumped on his mountain bike.


Train hard, train smart
Chi