What Are You Doing Today...

... to better your life?
.... to better your health?
... to improve you fitness?
... to encourage others?
... to be an example?
... to support others?
... to accomplish your goals?
... to find your personal greatness?
... to realize your true potential?
... to lose your weak?

Cool As a Cucumber

That Georgia heat is sticking around and I have been loving this chilled cucumber salad! Ever since my brother in-law, Dan Visca,  made this for me in New York, I have been eating it weekly. My kids are loving it too! Try it... it's a healthy snack or side dish... plus check out these health benefits!

Cucumber Nutritional Content

One medium sized cucumber:
Calories 13
Vitamin C 5.5 mcg
Molybdenum 5.6 mcg
Vitamin A 223.60 UI
Folate 13.52 mcg
Magnesium 11.44 mg
Fiber 0.83 g
Benefits:

• keeps the body hydrated, helps to regulate internal body temperature, and flushes out toxins
• leaving the skin on provides 10% of your daily vitamin C
• since it is rich in magnesium and potassium, it can help lower blood pressure in some individuals 
• when eaten regularly, can help lower uric acid levels... great prevention of certain kidney and bladder stones

Simple and Fast Recipe!!!

• 2-3 large sliced cucumbers
•  1Tbsp extra virgin olive oil
• 1-2 Tbsp balsamic vinegar
• 2-3 Tbsp grated parmesean cheese
• chopped fresh basil, I like a lot!
• salt and pepper to taste

Mix it all up and BAM! You got a chill and healthy salad.

Resources: http://www.gardeningchannel.com/the-health-benefits-of-cucumbers/

Leaving the Comfort Zone

I've lived here for 10 years, it's my family's first home, it's where I brought home 3 little blessings, my memories here are sweet. This place has been my retreat from the world, my place of rest and comfort. The page has turned and now a new chapter in my life is taking place. Change is hard for me, as I like routine and familiarity, but the time has come for me to leave this little nest and take flight into new territory.

I'm moving, really not that far from where I currently live, but with the house change some life changes are coming with it. As hard as it is to leave, I am really excited to begin the walk (or run!) further down the path God has for my life. I see some new and exciting adventures ahead!

Why am I expressing all of this on a blog dedicated to a healthy and fit lifestyle? Because change is hard, but change can bring rewarding results that would otherwise stay uncovered. You can't be your best or realize your true potential if you are not willing to change. Bringing a shift to your workouts, eating habits, or daily routine can place you further down your path of self discovery. If you want to lose weight, begin a new training program, enter your first race, or integrate healthier eating habits... you first have to step out of your comfort! Transformation doesn't happen until you take the steps to make it happen. Don't settle for a life or well being of mediocrity...make the change, however big or small, and fill yourself with excitement of the possibilities that lie ahead.

Hydrate... It Ain't No Joke!

Wow! Summer heat and humidity has hit full force and the effects can zap you quickly. Trust me... I just experienced this over the past few days and it is not fun! This time of year everyone should be ramping up their fluids. Wither you are training outdoors or stop in at the gym, the weather will cause you to loose more fluid. Be mindful to hydrate and replenish fluids regularly.

What does water do for my body? Water comprises 50% to 70% of body weight and is the single largest component of the human body. Water has many important functions: regulating body temperature, protecting vital organs, provides a driving force for nutrient absorption, and maintains blood volume just to name a few!

So... how much should I drink? I follow this rule for average fluid intake: Drink half your body-weight in ounces. For example, if you weigh 140lbs., then you should drink a minimum 70oz. of fluid. Coffee, sodas, etc... don't count! It must be fluids that actually hydrate your body. Buy a water bottle with the ounces printed on the side and be consistent with drinking the proper amount of water.

How much should I drink during outdoor activities? During exercise, especially in this heat and humidity, your body needs even more fluid to function properly. If you feel thirsty, you are late in keeping up! Drink fluids with sodium during prolonged activities to avoid hyponatremia. Here is the rule to follow when exercising, working outdoors, or excessive sweating: 1. Drink 17-20oz prior to activity. 2. Every 10-20 minutes, drink 7-10oz. 3. Post-activity, drink 16-24oz. for every pound lost. Especially if you are training outdoors, you should weigh yourself before and after exercise, then hydrate according to weight loss.

Why hydrating ain't no joke? Most people function in a mild dehydrated state, placing unnecessary strain on their bodily systems. Add sweat loss to this mild state and you quickly can enter into the danger zone. Loss of only 2% causes mild dehydration, 5% causes physical effects, 10% can cause severe disorders, and 10%+ can cause death! Click here to learn the symptoms of dehydration, ranging from mild to severe.

How are you going to lose your weak and find your strong if you are dehydrated? Don't mess around with your water intake, it ain't no joke!

Resources:
Ace Essentials of Exercise Science
Mayo Clinic
www.symptomsofdehydration.com

Featured Athlete: Shay Eskew

If you haven't read about my friend, Shay Eskew, click here. See why he is my featured athlete... how being burned has made him a competitive IronMan triathlete.

Ahhhhh.....Black Mountain Monster 12 hour Endurance Run

Really?!!!!!! No!!!!!!! This is not what I expected at this point in my run!!!!! I tapered, I carbed, I rested, I was pumped going into this thing. What is going on? 15 miles in my 50 mile quest and I'm just not feeling the love. Good lord!... I just Boosted and carbed... I've got to burn all those calories! My hips are so stinkin' achy, my knee is tweekin' out, my motivation dips... it is going to be a long day.

The Black Mountain Monster 12/24 hour Endurance Run Is held at the Montreat College's Black Mountain Campus in North Carolina. The 5k loop course is a combination of wide grassy trails, simple wooded single track, asphalt (.5 miles), fields, and an occasional dirt road. It is such a diverse course, you feel like you are running through a new ecosystem every half mile. Each loop ends/begins at "tent city", an open field set up with runners/spectators tents and gear. My GUTS group sets up a couple of tents with tables of water and munchies, along with their personal gear. This was the spot of the real par-tay!!!

Coolest people, ever!

 Suck it up Rachel! You are not a quitter! Keep moving forward!!!!!

I keep trudging along, looking forward to each loop for a snack, water, or smile from a fellow GUTS friend. The camaraderie among the group is unbelievable. Each are on a quest, yet each take moments to encourage and support others, realizing the importance of individual goals. Shouldn't it be this way all the time in life? I keep looping around remembering that after breaking through walls, personal greatness is accomplished. I ran silent, ran deep. Taking myself on a journey.

Mile 30-ish, ahhhhhhhhhhhh..... found my groove, found my zone, found the love.

Pic thanks to Jim Bickelhaupt

What was the catalyst for the turn of events? Tapping into that deep place in my soul I wrote about in my last post. Having these spiritual experiences out on the trail is transforming and changes the tide, running becomes secondary. It takes concentration, focus, and relentless searching to arrive at this peace, but the reward is great. I felt a rhythm in my stride, joy in my heart, and a smile on my face. There were times my body sent me the message to letup, but I didn't want to stop, my peace was impenetrable. 40-ish miles in and I could taste victory. My pace quickened, I knew I would surpass my goal, and I wanted time for a victory lap. I wasn't settling for 50 anymore. Time came for the victory lap and time for my celebratory-secret weapon treat.... double-fisted-Krispy Kreme-glazed-doughnuts. They never tasted so freakin' good! At this point it was dark outside and the sugar kicked me in gear to complete my 18th loop in 11 hours 50 minutes. I ran by the GUTS tent for the last time yelling, "I got mine!". My 50+ ultra badge, a cool feeling.

Results... 56 miles, 2nd place tie 12 hour female!!!! Now for the 100k...

My strength and mile markers

 I know this will sound like an acceptance speech for the famous (trust me, I am humbled by many accomplishing more than myself), but I must express my gratitude... Special thanks to GUTS, you helped me achieve my goal in such a fun way. I am grateful for all your encouraging words, they inject a rush to the running spirit. You all ROCK on an epic level! Jim Bickelhaupt, I know you would have loved to been running, but your smile and support at base camp helped so many of us. Especially grateful for my husband, Peter, for holding down the fort for me to go on a personal journey. He never complained or gave me grief. I loved his many encouraging texts, especially "Go baby go!". God lifted me and gave me strength through His joy.