What’s your fit fix? Triathlete Kelly Wilson on making the switch to multi-sport events

KellyWaldo

Occupational therapist by day and triathlete by mornings/evenings/weekends, Kelly Waldo Wilson has been making a real splash on the San Diego racing scene. When she’s not snagging a spot on the podium or winning her age division, there’s a good chance she’s training for it – whether biking, swimming, rock climbing or running around town with her dog, Annie.

Oh, and did I mention she’s a former track & field and cross country teammate from our high school days in Michigan?

It’s been fun following her athletic accomplishments over the years, and I can’t wait to venture down south to cheer her on in person. But until then, I thought it’d be fun to do a little Q&A with this red-hot redhead who is taking the triathlon world by storm…

Kinetic Fix: What sparked your interest in triathlon?

Kelly Wilson: It was 2011 – I was living in Virginia at the time and received a post card in the mail to join Team In Training for a sprint triathlon in Richmond. I have been a runner since high school and have completed three marathons, multiple 10Ks and numerous 5Ks. But I kept getting injured and rehabilitating myself by biking and swimming, so I figured I might as well try out the sport of triathlon and turn my “rehabilitating” into “training.” I did my first tri with Team in Training in June of 2011 and have been hooked ever since.

How do you make time for all the necessary training?

I’m a morning person, so I wake up routinely at 4:15am for a 1-2 hour training session before work. My evening workouts are usually running with my dog and/or swimming with my husband. I am NOT a night person, so I have no problem going to bed while it is still light out to get eight full hours of sleep!

Do you train with anyone? 

I train with HERevolution triathlon team here in San Diego. It’s a team started by Darcy Eaton, owner of HERevolution women’s multi-sport shop in Solana Beach, Calif. When not training with the team, I join master’s swim and spin classes at my local YMCA.

What’s on your iPod?

My iPod has a mix of hip hop, oldies, country, reggae and rock. Really anything to distract my mind and that I can sing along to. My best training sessions and races have been when I’ve had a single song in my head repeating over and over.

Got any pre- and post-race fueling tips?

Before racing I believe in routines and sticking with foods that are familiar. I always have a banana and a Balance bar; Mocha Chip and Cookie Dough are my favorites. During races I’m hooked on Espresso-Love Gu packets and Clif Margarita shot blocks. After…fruit; I always crave fresh, cold fruit.

Do you keep a strict diet or can you allow for indulgences?

For about a year and a half I have been experimenting with an anti-inflammatory diet; mainly eating foods with anti-inflammatory properties and minimizing highly-inflammatory foods. I’ve noticed a big difference in my training and recovery while sticking with this “diet.” My favorite indulgence is dark chocolate and wine.

Got any good advice on injury prevention?

I have found that alternating swimming, biking and running has kept me mostly injury-free. I do spend a lot of time on the foam roller, stretching, and I never miss my monthly deep-tissue massage.

What gear can’t you live without? 

Compression socks and compression pants. I wear my compression socks daily. I have a pair of 2XU recovery compression pants that I put on after my evening workouts and I wish I could wear 24/7. Once you feel the effects of compression after a hard training session, no other socks will do.

What would you say to beginners hoping to break into triathlon?

I had such a great experience with Team in Training. When I joined the team, I immediately had a coach and supportive teammates who were feeling just as nervous as I was. If Team in Training isn’t an option, I would recommend finding a club though your local triathlon store. For example, The Triathlon Club of San Diego has triathlons and workouts specifically for beginners only.

Finally, do you have a ‘bucket list’ race you’d like to do in the future?

My dream is to do a full Ironman, but I’d like to complete a few more half Ironman distances before committing to a full.

Join Amnesty’s first live, online ‘Yoga Day for Human Rights’ tomorrow

yogaday-ad

Roll out your mat for a good cause tomorrow, and join world-renowned yoga instructor, Mark Laham, in a one-of-a-kind online yoga event to benefit Amnesty International’s human rights work.

Mark will be hosting a live, webcam yoga class via online event platform provider Powhow.

Basic registration is $20 and will enable Amnesty International to campaign and raise awareness on the case of Iranian human rights lawyer, Nasrin Sotoudeh. The full package, which includes an Amnesty t-shirt, yoga mat, silicon bracelets and a class credit on the Powhow website, is $50.

The event takes place at noon, EST (11:00am CDT). For more information or to register, visit www.powhow.com/amnesty-yoga-day.

Is your nail salon safe?

healthynails

Keep nails looking – and feeling – good by being choosy about where you get your next mani/pedi

A trip to the nail salon is usually associated with something positive, be it a special occasion or mid-week treat.

But while most establishments follow strict cleanliness and disinfection guidelines, others throw caution to the wind – putting you at risk for unsightly (not to mention painful) nail fungus, bacterial infections, plantar’s warts and more.

So what can you do to prevent a potential mani/pedi predicament?

First, look for the following when visiting a salon:

  1. Does your nail technician have the necessary experience and/or license, if required?
  2. Are the stations clean?
  3. Does the nail technician wash her hands between clients?
  4. Are there dirty tools lying around?
  5. How well do they clean their tools?

Next, consider the following advice from board-certified dermatologist Phoebe Rich, MD, FAAD, a clinical adjunct professor of dermatology at Oregon Health Science University in Portland:

  • Wait to shave your lower legs until at least 24 hours after getting a pedicure
  • Consider purchasing your own tools and bringing them with you to the salon
  • Check that the pedicure foot baths and filters are thoroughly disinfected between uses
  • Avoid reapplying the same color if nails have become yellowed and discolored from polish
  • Steer clear of strengthening polishes, which may make nails more prone to breakage
  • Do not wear artificial nails to cover up nail problems (e.g. fungal infections or brittle nails)

Finally, if the salon does not appear clean…choose another one! And if you have any symptoms of infection or questions and concerns about caring for your nails, make an appointment to see a board-certified dermatologist.

Get your fix: HannahMax Baking’s All-Natural Crunchy Cookie Chips

CookieChipsCheck out our latest and greatest healthy living obsessions! 

I’ll be the first to admit that I’m far from perfect when it comes to healthy eating.

But when I do indulge, I’d much rather reach for whole food rather than a bunch of fat-free, sugar-free artificial junk.

Enter my latest go-to treat, HannahMax Baking’s All-Natural Crunchy Cookie Chips, which marry the satisfying crunch of a chip with that classic cookie taste we all know and love.

Made with all-natural ingredients – milled cane sugar, rBST hormone-free butter, cage-free eggs and pure Bourbon vanilla, just to name a few – this delicious snack/dessert hybrid tastes just like homemade (maybe even better…shhh, don’t tell Mom!).

In fact, one of our testers even said, “I can’t believe how much flavor they packed into such a delicate cookie.”

But perhaps just as important is what’s left out of the recipe: Cookie Chips are free of trans fats, artificial flavors or colors, preservatives and GMOs.

Available in four flavors (Chocolate Chip, Cinnamon Sugar, Salted Peanut Butter and Original – we loved ’em all), Cookie Chips are great straight out of the 6 oz. bag, perfect for dipping in espresso – or crushed and sprinkled over frozen yogurt.

And at only around 120-130 calories per serving, they won’t set you back on the scale later.

Cookie Chips are available at a variety of supermarket chains, specialty grocers and gourmet stores across the U.S. To find a location near you or to purchase online, visit www.hannahmax.com.

Thanks to the folks at HannahMax Baking for providing samples for review; all opinions are my own. 

We are #BostonStrongSF

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Proud to run strong for Boston tonight in San Francisco

We’re a week removed from the unimaginable attacks in Boston, and so many of us in the running community are still in search of ways in which we can make sense of the madness and begin the healing process.

That’s precisely why blogger Brian Kelley of PavementRunner launched #BostonStrong, a grassroots global campaign borne out of the chaos of the Boston Marathon bombing.

It started with a simple request from a reader to join him in San Francisco for a run, and within 48 hours more than 150 people signed up to join him. This ignited global interest, and today more than 2,500 runners from 80-plus cities around the world ran between 3‐4 miles in support and remembrance.

“I feel like I need to do something. Something more than a donation. Something more than a blog post or a photo or a graphic,” said Kelley. “I’m inspired by the community and how we have come together and shown our support, shed our tears and expressed our fears. With a simple look at your Facebook page, a refresh of your Twitter feed or scroll through Instagram, and you can SEE the love. With #BostonStrong we FEEL the love.”

As a former Boston resident, last week’s tragedy hit too close to home. Not only did I have friends running and watching this year’s race, but two of my colleagues have husbands who are in local law enforcement and were on the front lines during the manhunt.

Needless to say, I jumped at the chance to participate and come together with our local running community to take a stand against what was meant to divide us.

Among the group were fellow East Coast transplants, running enthusiasts of all levels, impromptu participants moved to join mid-run, as well as a few Boston Marathon runners who were there to pay their respects and begin to get some closure.

See below for a few shots from the evening…

It's a beautiful evening to run #BostonStrongSF

It’s a beautiful evening to run #BostonStrongSF

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Pavement Runner Brian Kelley greets the group prior to our run

Great turnout from the San Francisco running community in support of Boston

Great turnout from the San Francisco running community in support of Boston

Pavement Runner Brian Kelley leads the group out on our run

Pavement Runner Brian Kelley leading the way in the #BostonStrongSF run

Such a sense of camaraderie cheering participants towards the finish

Such a sense of camaraderie cheering participants towards the finish

Healing our hearts and minds in the aftermath of the Boston Marathon

A woman kneels and prays at the scene of the first explosion on Boylston Street near the finish line of the Boston Marathon on April 15. (Credit: Getty Images)

A woman kneels and prays at the scene of the first explosion on Boylston Street near the finish line of the Boston Marathon on April 15. (Credit: Getty Images)

After being glued to the TV, transfixed by social network updates and in a perpetual state of prayer for the safety of Boston residents and law enforcement last week, many of us are feeling emotionally drained in the wake of the marathon bombings and subsequent manhunt.

Such tragedies and shocking news events are not only beyond stressful for those involved, but they can also impact those of us who are observing from afar. Plus, it’s easy to feel overwhelmed when we’re bombarded with emotionally-charged images and graphic descriptions in today’s 24/7 news cycle.

I sat down with media psychiatrist and bestselling author Dr. Carole Lieberman to discuss the emotional impact of last week’s gruesome events – and how we can begin to move forward from here.

Kinetic Fix: There seems to be an uptick in these horrendous acts in our society; would you hazard a guess as to why?

Dr. Carole Lieberman: The world definitely seems to be spinning out of control with more violence than ever. There are many reasons for this, including desperate people wanting their 15 minutes of fame, copy cat crimes, a bad economy that’s dragging on for too long, violent media (especially violent video games), children being raised in single parent homes, and increased stress in general.

What kinds of feelings are normal after an event such as the Boston bombings?

People will feel anxiety, depression, insomnia, a desire to stuff themselves with comfort food, and so on.

The psychological impact of the Boston Marathon terror attack is to trigger the Post-Traumatic Stress Disorder that is still laying dormant in us from 9/11. The similarities between the Boston attack and 9/11 trigger our memories. These similarities include there being two bomb blasts in mid-city with buildings crashing on top of people and people running in a panic on an otherwise beautiful sunny day. On top of this, the ricin letters are triggering our memories of the anthrax letters that followed soon after 9/11.

At what point should we consider seeking help from a doctor?

If your symptoms last more than two weeks, or if it is interfering significantly with functioning well in work and family settings, you should consider seeing a mental health professional for psychotherapy and, in some cases, medication.

What are some steps we can take to alleviate our feelings of anger, sadness, hopelessness, etc.?

There are many things you can do to alleviate these symptoms, such as spending more time with your family and friends, going to religious services, volunteering to help people who are less fortunate and spending time in nature.

Finally, what would your recommendation be to those of us who may feel as though we are losing our faith in humanity?

It’s easy to lose one’s faith in humanity after reading one violent headline after another and feeling like the world is filled with evil people. The antidote to this is surrounding yourself with people who have a lot of humanity, such as people involved in your church or those who are volunteering to help the less fortunate.

“Get me across the finish line” half marathon training plan

Note: I had drafted this post before the tragedy at the Boston Marathon, but held off running it because it just didn’t feel right making light of crossing a finish line when so many didn’t get the chance this past Monday. But now that the second bomber has been captured and is in custody, it’s time for the healing to begin. So let’s run…for Boston. 

A friend of mine just signed up for a half marathon this fall. The best part? It’s her first post-baby 13.1-miler, and she’s doing it along with her sister, who will be tackling the distance for the first time. You go, gals!

My own sister has also been a willing guinea pig participant in both the Rock n’ Roll Chicago and the Detroit Free Press International half marathons with me, so I thought I’d share our favorite training plan below.

It’s loosely based on Hal Higdon’s training program, but I tweaked it a tad for our individual schedules and fitness levels – i.e. sometimes I’ll take an extra rest day or swap a cross training session (elliptical, bike, rower, stair stepper) in for one of the mid-week runs to help aid in recovery and prevent injury.

Check it out, and let me know what you think (and if you use it for a race, I’d love to hear your results)!

FinishLineHalfMarathonPlan

Delectable dessert: Individual Chocolate Soufflé Cakes

End your meal on a lighter note with individual chocolate souffle cakes

End your meal on a lighter note with individual chocolate souffle cakes

Deliciously decadent-sounding, these soufflés are made with unsweetened cocoa for an intense flavor without the usual higher fat content from chocolate.

And since they’re conveniently sized into single servings, it’s easier to practice portion control with sweets when willpower has a tendency to go out the window.

Cooking Light’s Individual Chocolate Soufflé Cakes

Yield: 2 servings (serving size: 1 soufflé)

Ingredients:

  • Cooking spray
  • 4 1/2 tablespoons granulated sugar, divided
  • 1 tablespoon all-purpose flour
  • 1 1/2 tablespoons Dutch process cocoa
  • 2 tablespoons fat-free milk
  • 1/4 teaspoon vanilla extract
  • 1 large egg white
  • 1 teaspoon powdered sugar

Directions:

  1. Preheat oven to 350°
  2. Coat 2 (6-ounce) ramekins with cooking spray; sprinkle each with 3/4 teaspoon granulated sugar
  3. Combine 2 tablespoons granulated sugar, flour, cocoa, and milk in a small saucepan over medium heat. Cook 2 minutes, stirring until smooth. Spoon chocolate mixture into a medium bowl; cool 4 minutes. Stir in vanilla
  4. Place egg white in a medium bowl; beat with a mixer at high speed until soft peaks form. Add remaining 2 tablespoons granulated sugar, 1 teaspoon at a time, beating until stiff peaks form (do not over-beat . Gently stir 1/4 of egg white mixture into chocolate mixture; gently fold in remaining egg white mixture
  5. Spoon mixture into prepared dishes. Sharply tap dishes 2 or 3 times to level. Place dishes on a baking sheet; bake at 350° for 15 minutes or until puffy and set
  6. Sprinkle each soufflé with 1/2 teaspoon powdered sugar. Serve immediately

Nutritional Information:

  • Calories: 152 (4% from fat)
  • Fat: 0.6g (sat 0.3g, mono 0.2g, poly 0.0g)
  • Protein: 3.5g
  • Carbohydrate: 35.3g
  • Fiber: 1.4g
  • Cholesterol: 0.31mg
  • Iron: 0.8mg
  • Sodium: 35mg
  • Calcium: 26mg

Source: Marcia Whyte Smart, Cooking Light, April 2007

Offering prayers and miles for those in Boston

Channing Tatum uploaded this image on to Instagram. Copyright [Instagram/Channing Tatum]

Channing Tatum uploaded this image on to Instagram.
Copyright [Instagram/Channing Tatum]

Whether you’ve crossed it as a runner or watched it as part of the crowd, there’s no place on Earth quite like a marathon finish line – especially the Holy Grail of races, Boston.

Although I’ve never run the race myself, some of my fondest running-related memories were made on the Boston Sports Clubs‘ (BSC) rooftop near the race’s finish line, where I worked part-time as a personal trainer while in grad school.

The entire staff would gather above the entrance and cheer runners on for hours at a time, relishing in watching the range of emotions as they crossed the line – pure joy, relief, pride…and a thousand other thoughts at once.

That’s why it’s especially painful and surreal to see the stark contrast in this year’s coverage – of the same exact place where so many good memories have been made. Except now, in one moment, it’s been marred by an unbelievable tragedy. An incomprehensible act of evil.

But only momentarily will we falter. Little do they know they picked the wrong city and the wrong group of people. Boston is tough and has so much heart – and so do runners – which is why I know we will prevail and not allow this to let us lose our faith in humanity.

I think Kristin Armstrong said it best in her reflection on yesterday’s race, saying:

We cannot undo the evil that was done. But we can inhibit the goal of division. Let’s do that. Let’s not give them the pleasure of our division, the foothold of our futility.

Let’s instead do what runners do best. Let’s be strong. Let’s be patient as information comes in. Let’s pace ourselves. Let’s endure. Let’s close the gap and tighten up the pack. Let’s recover together.

The road ahead is long. But little do they know, we’re good with that.

Join me in praying and offering miles for the good people in Boston.

Yes, Kristin – I will be praying and running today for all those who cannot.

DIY lavender bath fizzies

Have a DIY spa day with these quick and easy homemade bath fizzies

Have a DIY spa day with these quick and easy homemade bath fizzies

Looking to soothe aching muscles after a long run or heavy lift, but don’t have the time (or budget) to get to the spa?

Try this simple at-home recipe for lavender bath fizzies, courtesy of Indie Lee, founder of the all-natural skincare line, Indie Lee & Co.

What you need:

  • 1 cup baking soda
  • ½ cup citric acid
  • 1 Tbsp Jojoba oil
  • 15 drops lavender essential oil

How to make it:

  1. Mix 1 cup baking soda and ½ cup citric acid together
  2. Add a tablespoon of jojoba oil to the baking soda mixture
  3. Add 15 drops of lavender essential oil, mix until it’s fairly smooth consistency
  4. If needed, add a few drops of water at a time, until the mixture is moist enough to stick together and hold a shape
  5. Form into individual tablets using tablespoons or ice cube trays
  6. Let dry overnight, then drop a few at a time into a hot bath and enjoy!

Extra tip: Customize with natural food coloring or dried flowers to enhance the fizzies, which also make terrific gifts when packaged separately in cellophane.

For more information and a step-by-step tutorial, watch the video here.