Joining The Hammer Team!

It's official!  I am a member of the Hammer Nutrition 2014 team.

I will be your go to person if you have fueling needs or questions. Check back often for race reports, season updates, and of course pictures! When you go to reorder your awesome Hammer products use my name as a referral, and if its your first order get a 15% discount.

Some of my favorite products:

Perpetuem: The perfect fuel for multiple hours of endurance training and racing.

Endurolytes: An electrolyte replacement in a pill form.

Whey Recovery Bars: I keep these in my car, backpack, pocketbook and work locker. A great snack, post workout recovery bar and good anytime you need a pic me up.



Check back for more Hammer products highlights and reviews.   

Recovery Smoothie

The Ultimate recovery drink has a perfect ratio of Carbohydrates to Proteins. It also contains key vitamins and minerals to help your body recovery and rebuild from hard efforts.

This recipe is great after long runs, hard bike rides or any other activity your out there doing. It only takes a few minutes and tastes awesome!


What you need:
1/2 banana
1 Cup dark berries (frozen cherries, blueberries, raspberries, blackberries or Strawberries) I like a comb of blueberries and cherries because I always have them stashed in my freezer, but whatever you have access to is great. 
6oz plain yogurt
3/4 cup Soy Milk
1 TBL almond Butter
2 TBL wheat Germ
1 TBL honey *optional


Blend together and enjoy! Makes 2 servings!



This recipe combines protein from the yogurt, soy milk and almond butter with carbohydrates in the fruit, healthy fats from the almond butter. It also has crucial vitamins and minerals like vitamin E and zinc from the wheat germ, and pro-biotic in the yogurt to keep your immune system kicking.

GRIZZLY TRIATHLON! 4/20/13

Half way through a 20 week training program, on my way to my first half Ironman distance triathlon on June 23rd. This past weekend was the Grizzly triathlon in Missoula MT, and a great tune up race to see where my fitness level is.

Its great to be able to get outside and have a real race experience this time of year in Montana. The weather can always be iffy in April. The day started out around 40 degrees and rainy, but slowly warmed up. By the time I was cruising down the highway on my bike in nothing but a bathing suit and helmet, the sun was shining. The wind was gusty on the bike course, which made for a tough bike back into the wind, but the sun stayed out for the remainder of the day.

The race has a pool swim, rare for major triathlons, and I hoped in at 1:10pm. I swam a 16:06 1000M swim. exactly what I predicted and hoped to do. I jumped out of the pool second in my lane and on to my bike and took off for the 12 mile canyon ride. I had the wind at my back going out which helped my keep my speed up. After the halfway mark and turnaround the wind picked up and it was a battle all the way back. I handed my bike off, slipped on my running shoes and off I went for the final segment, a 5K run. I started strong, but felt that my legs were lead weights. I pressed on for the finish for a final time of 1:22:12, good enough for a second place age group award.


Training and races takes up a lot of time and so it need to be fun. I was having fun. There were moments, the last lap in the pool, when I was having type 2 fun (fun after the fact), but the race itself as a whole was fun. The crowd, the atmosphere, the local support and the positive attitudes of other races made for a great day all around.

Snack Time

#1- Cucumbers: I just love this green Veggie! sliced thin, topped with salt, garlic and pepper, its a quick snack that satisfies crunch, salt, and is mostly water so your not undoing your workout or diet for the day.

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Most days I don't eat just three meals a day. I usually have a small snack every few hours between meals to stay energized.

In order to stay away from the ice cream in the freezer I have a few go to quick snack ideas to will get you through the day

#2- Fruit plate: Cut up 4-5 strawberries, 1/2 apple, and 1/2 an orange. full of color, vitamins and minerals there is nothing better than fresh fruit. 

 

#3- PB&J: Half a PB&J on whole wheat bread is more than a snack and less than a meal. I  eat one 45 min before a workout or  30 min after. I'm big on flavors and textures and this tasty treat satisfies your sweet tooth, your salty and your crunchy sensations (if you use chunky PB)

#4- Greek Yogurt: Not just a breakfast food. Yogurts are great for days on the go. Greek yogurt is packed with protein, just watch out for the one's with lots of added sugar. 

#5- The good 'Ol Cheese and crackers: I'm not big on most cheese, but when I really want something salty (do you see a theme here) I will dig out the sea salt and cracked pepper Triscuits crackers and dig into some cream cheese. I could eat the whole box like this, so I'm careful to pour out just a few crackers into a bowl and eat away. 

#6-  Water: Many times when I think I'm hungry all I really need is some quality H2O. I'll pound down a 1/2 liter and instantly feel better. Add a hint of lemon for flavor without the artificial stuff.

These are just of a few of my favorite. I try new combinations and ideas all the. To stay current with what looks good to me follow me on Pintrest as well: http://pinterest.com/culvie26/

 

Balancing Act

Between a full time job, part time school, a relationship, 8-10 hours a week of training, a dog and trying to manage a social life, my days are packed.

How do I fit it all in you might ask. Well work is self explanatory, I have to work to pay bills, no questions asked. In order to have quality time with Josh, give trapper enough play time and get my training in I sometimes combine two components of my life. I will take trapper on my run's or trail rides, a win win for both of us. Josh and I also find quality time by training together. We will go to the gym and pool together, do separate workouts but be together, and then after we have time to enjoy a recovery meal together, usually before I rush off to work for the evening.

The couple that plays together stays together

Every athlete, working mom,  stay at home dad and anyone else with any sort of goals knows, there has to be sacrifices in order to be successful and accomplish those goals. But I feel pretty fortunate to be able to combine my personal, professional and relationship commitment into one successful well balanced lifestyle.

Most Important meal of the day

The Most important meal of the day for me is breakfast. Starting your day off well helps fuel your mind and body for everything you will encounter.

This morning I was a bit rushed (I slept in) and so to get going I threw together onions, broccoli, green pepper and spinach, sauteed for a few minutes, topped my veggies with 2 over easy eggs, and a 1/2 a bagel with cream cheese.

In under 10 minutes I have a filling healthy breakfast. Bam!

Finish it off with 16oz of water with some lemon and off to the Pool I go.

Rest, Recovery and Refuel

Week 13 was my recovery week. After 7 weeks of building my endurance, improving efficiency, and just staying consistent with all my workouts it was time to dial it back a bit. I completed just as many workouts during the week, but they were all easy efforts "per say". During training and recovery its important to stay well hydrated, get enough sleep and eat well.
Food, eating and cooking, are some of my favorite things. My caloric intake is off the charts but I have to be mindfull what im putting into my body. A salad is great but it is not going to keep hunger at bay for long. My meals are planned out to fuel me for training, assist in my recovery, and keep me from snacking on the junk. I might make a chicken stir fry with rice, veggies and a light sauce, and have leftovers for my next meal.

I always keep some fruit near by especially at work. I can take 5 minutes to take in a banana, apple or fruit and nut bar and a glass of water and feel satisfied until my next meal. As appealing as that chocolate chip cookie or candy bar may be at 4pm, the extra sugar will effect my sleep and eventually my next workout. Don't get me wrong I never miss dessert, i am just careful when I eat the sweets.

 I am a fan of keeping training fun while taking it easy. I was able to get out on the mountain bike this week, rather than go for an easy road ride. Hitting the trail was exhilarating this time of year. Mud flying in my face, Trapper running by my side and enjoying the warmth of the sun on a spring morning.

Headwaters skiing. Moonlight Basin

During the week I was also able to get a nice day of spring skiing with some friends at Moonlight Basin Ski area. Conditions were not perfect but it was nice to be out with friends on one of the last days of resort skiing of the season. 

The snow in gone from the valley and it is warm most days, and the sun doesn't set until almost 8pm. The long warm days of summer are just around the corner, riding and running outside can be done with less and less winter gear and is more enjoyable by the day. Swimming in the river isn't too far off.

The next three weeks will each have a sport specific training goal. Starting Monday swimming is the main focus for the week with 6 swim workouts and 1 run and 1 bike, the following is running and the third is biking, finishing off with the Grizzly Sprint triathlon in Missoula MT on April 20th. Rolling right into another recovery week. Timing couldn't be better.

 Check back for race results, all the fun spring in Montana brings and more meal and gear tips. 

Week 16

Made it to Week 16 already.

My does time fly when you are working and training. These last few weeks have been for building my base fitness, figuring out what works for me time wise and starting to hone in on race nutrition. I am learning so much with every training session, meal and night of sleep. I have cut back from 4 doubles a week to just 2. Working 40 hours a week plus school plus trying to work in two, 2 hour training sessions, I was just running out of time, and running myself into the ground. So I tweaked my plan a bit.
Sometimes when I do a double I do what is called a brick workout. Were I go directly from one sport to the next. Like taking a 60 min spin class and imminently going upstairs to the indoor track and running 4-5 miles. This is to teach my body how to transition from one activity to the next efficiently. I get all the benefits of two workouts in one session. Plus helping to figure out what fueling plans are working and what are not.

Skiing at Lolo Pass

GF birthday cake with strawberries and milk chocolate frosting

During any long term training program you cant count out life happening to you. For instance, last week was my birthday. Josh and I packed up the dog and the car and headed to Missoula to see some friends. Instead of my normal Bike, swim or running workouts I got to Hike Mt. Jumbo with a friend and then got to do some seriously awesome back-country skiing. Both good workouts, and good to remember to have fun, its not all serious. Before we headed home, I couldn't leave Missoula without taking a nice long run around town and getting some time on the riverfront trail, still my favorite place to run. 

Birthday flowers from Josh

Birthday Cake from Mom & Dad

Now this week I am stuck in bed for a few days recovering from having my wisdom teeth removed.I had all four extracted Tuesday. No solid foods yet, but soup, milkshakes, yogurt, tea and now a mashed sweet potato have kept me reasonably happy.

Now as my mouth heals, and I get back on track I will pick up where I left off. I am running a half marathon race next week, Saturday the 16th for St. Patrick's day. I will be in festive attire of a green wig, tutu, green tights and a smile and I run the 13 miles to the Pub and finish with a Guinness! 

Week One. Check

Good use for Last years Chemistry Text book!

Catching up on Bad TV while spinning for an hour

A Quick Recap of how my weeks are all fitting together.
General outline:
Eat, sleep, eat, work out, eat, workout, work/ try to tire the puppy out, sleep.

Thankfully through all this I have Josh to do laundry, clean the kitchen after I destroy it while making my own granola bars, and to have a smile on and supportive words for me when I don't want to go out for the second workout of the day.



Monday Week 2:
     5:50am Wake up
     5:55am COFFEE!!!
      6:15-7:15ish Swim
       8-8:50 Class
       9:30 Breakfast (2 eggs, 1/2 sweet potato, onion, spinach, broccoli and mushrooms)
         10:30-12:30 Nap
         12:30 40 minute easy run... Brought Trapper along, add a whole new element.
          3:00-10:00 Work

                         


 Tuesday Week 2 :
9:00am wake up ( its my Saturday, don't judge me )
              9:00-11:00 Coffee, News, Walk the dog, PB & honey sandwich
            11:30- 40 minute interval run
            1:00-4:00 Errands, exhaust     the puppy
            5:00 - 60 minute Trainer ride
                          7:00 -  Dinner:  With my two favorite boys!
Mustard butter Salmon with Brussels sprouts and honey glazed carrots. Paleo and Yumm!  -------------
                     8:00-10pm relax, read, Bed

So It Begins

Over the next 20 weeks I will be completing 7-9 workout per week of swimming, biking running, plus weight training, Crossfit and of course skiing. I will be working to improve my fitness, endurance, stamina, while finding a nutritional plan that works for me, and shaping my mental attitude. I will be doing this all while taking classes and working full time. I have a challenge set out before me, and I'm excited to begin and push myself to succeed.

 Today begins my 20 week training program for my first 1/2 Ironman Triathlon. June 23rd 2013 is the Bozeman Triathlon and I will be doing the long course which is a 1/2 Ironman distance. A 1.2 mile open water swim, a 56 mile bike ride, and then 13.1 mile run to total 70.3 miles covered.
 
 race link: http://www.bozemantritons.org/tritonstri/


Follow my progress here as I give training tips, fun recipes I try along the way and my trials and triumphs of trying to balance work, school, play and my life with training.