Thursday, November 30, 2006
Class was fun it was so full again, it’s great to hear people say "I have to try this class, I heard it’s so hard"! I love giving people challenges however their first challenge is to get out of bed and get to class before 5:30 am because if you are late you have extra push ups. :) : )
I do have some rules I go over before class here they are:
1. You have to walk out those doors like you did when you came in, but you will be tired but you
have to walk
2. NO Puking!
3. NO passing out- again going back to rule #1
4. Have fun and push yourself
Have a Fantastic Day! : )
Wednesday, November 29, 2006
Today I did over do it with teaching and running
Ran 5 miles
2 spinning classes
1 water class
30 min. abs
That’s it! I left on my watch and heart rate monitor I burned 5121. calories “Holly Crud”! I would go by that 100% ,however it is kind of funny!
Have a Wonderful day and night!
Train Smart Sunshine’s
Boot Camp class tomorrow this is going to be fun!
My work out was 1 hour long it was full of
Buttocks – Inner and outer legs
Little green bands
Shoulders- Shoulder press
Back – Seated row machine
2 sets of 25 with a 30 sec rest.
Now get out and start your weight training program.
Monday, November 27, 2006
Just a general outline of what’s to come the next year:
Swim Monday, Wednesday and Friday
Weight train on Tuesday and Thursday
Biking - Every other Monday, Tuesday, Wednesday, Friday and Saturday
Running - I will do this as much as I can with Drills, speed work and long runs
Spend a ton of time with my boys!
This year I'm going to make sure I take one day off a week to recover those muscles.
I felt so good exercising today and not even thinking that cancer could be a threat again this year!
Have a great night!
Saturday, November 25, 2006
Shopping started at the mall that was it I couldn’t believe it and the stories I heard about Kolhs Yea I wasn’t going anywhere, then I picked up Landen went to eat with a friend of mine Tracie H. she took Landen home with her Landen just loves her. I had the house to myself came home put everything a way that I purchased and cleaned house everyone was going to be here at 1:30 to go to the doctor with me.
1:30 came and my house was full of my friends we drove down to Gundersen I have to tell you I was a little sick to my stomach. Went to 3rd floor and waited for my body scan. When they called my name I gave my little one a kiss and Tyler said I love you mom it’s going to go great! Back in the room I was talking right away with Tom and Joe they are two great guys who work very hard to make you comfortable. I was on the table and forgot my music so I had to ask do you have any music? Tom said what kind? I said Metallica, he said no that is a great band however he did have some ACDC so he put that on. Time to start I just couldn’t stop talking Tom said ok you can’t talk because it moves your Thyroid “Darn I said” and was quiet the scan was about 1 hour long he reviewed the photo’s and said I was done so know we go down stairs, I went into the waiting room where 15 of my friends and family were waiting Landen gave me a hug and Tyler asked how did it go I said great know lets get the good news.
2nd floor as we all went down to the second floor I was feeling great! I knew I wouldn’t be back for a year or so….. got my buzzer and waited then it went off, I grabbed Landen’s hand said to Tyler lets go, we walked down the hall together me and my boys I was ready to hear the news with my boys! We went into the waiting room doctor Asp came in introduced him to my sons and we went out into the hall looked at my photo’s and then he said it I was cleared "oh my god" Tyler grabbed me and gave me a huge hug and said mom I sure love you, you did it! Landen gave me a hug, I gave the doctor a hug and said thank you! I don’t have to see him for 6 months and whoooooobooooo Live is good!
So if you are reading this and you are a cancer survivor, someone who is depressed, someone who wants to get fit, faster, young, old, going through a divorce, believe me “You put your mind to it and you will achieve anything” and I mean anything! Even if you are having those bad days it will pass and it will get better I know that for a fact! If you need a little pick me up give me your e-mail and I will get back to you!
Have a great day Sunshine’s!!!! : )
Thursday, November 23, 2006
Wednesday, November 22, 2006
My Aunt Ramona picked Landen and I up to go to get my blood work done and take my horse pill (Radiation) I had to give 4 vials of blood and you know that queasy feeling ya get right before you get sick yea I was having that, I think because I worked my butt off in class and didn’t eat yet.
Then we had to go to the Radiation area and wait they had to make sure all blood work came in before they gave you radiation so we waited 45 min. that was long and when your hungry it doesn’t help; however I did see some friends of mine and that made time go by faster. Then my name was called - I had taken Landen for a walk because the wait was getting to long for a 7 year old. While we were walking they called my name my aunt was looking all over for us and my buzzer didn’t go off she found us and back to the waiting room we went. I have to back the buss up while Landen and I were in the Skywalk he gave me a HUGE hug and said mom I sure love you I told him I love you too and I’m so lucky to have you boys! Back to the waiting room Joe was waiting he’s the one whom gives the radioactive pill he recognized me right away from the last time I was there, “how are you doing” he asked, I said “Fantastic I can’t wait to get this done in a nice way”! As he put on his plastic gloves he’s going over the procedures which are the same as before take this radioactive pill and swallow, drink this water and you’re off. I had to joke with him I said now don’t drop it as he was holding it in his hands hehehe I smiled! I took this nice silver horse pill, drank the water and I was off that was it.
Know I have to flush the toilet 2 times can’t eat off my silverware, have to eat on plastic plates, plastic forks, spoons, and plastic cups whooohoo I better go to Wal- Mart…
But I have to rest I feel like Yucka!
Little note to Michelle, I know your surgery went great today! Remember stay positive and my prayers are with you!
If you are reading this could you please send her an e-mail to keep her positive she had her Thyroid moved today because it was full of cancer. Here is her e-mail firstname.lastname@example.org that would be great, we all love happy e-mail!
Have a great day everyone!
Preheat the oven to 350 with racks in the middle. Spray two jelly roll pans with cooking oil.
Combine 1/2 c. olive oil, 1/2c. pure maple syrup and 1 1/2 c. brown sugar. Microwave in a safe dish for 3 minutes or until everything is melted together. Whisk until the lumps are gone.
Mix together 6 c. oatmeal, 2 c. walnuts, 1 c. wheat germ or flax, 1 c. coconut (opt).
Pour syrup mix over oatmeal mix and stir til coated. Put into the two pans and bake one pan at a time for 18 min. Switch pans. After removing from oven, add other snacks: cranraisins, raisins, m/m's, pb chips, walnuts, peanuts, sunflower seeds, etc.
Tuesday, November 21, 2006
Off to lunch which will be a salad with chicken on it!
Monday, November 20, 2006
Today was the day for my first shot to prepare me for my body scan on Friday, I was afraid he wouldn’t give me my first shot because I’m sick so I got up this morning got Landen ready for school, Landen’s dad picked him up and I went back to bed I wanted to get as much sleep as I could so I wouldn’t look that bad to the doctor.
So 10:30 came I got up put a hat on brushed my teeth and I was off and wow did I feel like crap driving in.
Well gave my name at the desk and I was in line, ready to be told if I could get the shot or not and I want to get this done! My buzzer went off I was in the room not more then 3 min Doctor Asp. asked if I was feeling ok and I of course said yes however he knew I wasn’t I'm sure I looked really good, then I told him the truth that I was really, really sick. He did tell me we could go on with the shots and the scan however I will feel really, really sick and my muscles will acke, and I can’t take any over the counter medication, I just have to get threw it and I know I can so I said ok lets roll...... Doctor Asp. did ask me if I ran on Saturday? and I said yes! He said even though you were feeling sick? I told him I didn’t feel this bad I just knew it was coming on and I knew I could do it and finish it. Doctor Asp. is funny he has never met anyone like me that just keeps pushing my self as much as I can and not b*tch to much about it “in a nice way” I told him he has to get used to it because I will always be this way! :)
I have to remember to plan my race and race my plan:
My race: I started off too fast again; I was at a 6:30 min. at mile one and mile two still under 7:00 then I get to the top of this little hill and I lost it I had over done it again! I just couldn't pick it up, my legs were on fire, I was doing that little puking and swallowing it thing, I didn't want to give up it up however I just had to back it off a little, I looked at my heart rate and it was 193 so I knew I was done, so then I was just thinking I've got to get to the finish line and start walking right away I made it. I got it together and ran/walked with the little ones during their race. We waited for everyone to get their awards I missed mine by 20 sec. darn it!!! So I didn't get what I wanted however I didn't get sick at the race, pass out, or fall over, I did my best for how I was feeling and I had fun.
Now to the next race…
Sunday, November 19, 2006
Mike and I checking out our watches, yes I know we shouldn't have had our watches however I watch my heart rate at all times.
Festival Foods a huge sponcer of the Turkey Trot Just think how many gummie bears you could get in that basket.....
Group Photo of all of us Turkey Troters and Gobblers! What a great race; I didn't get what I wanted however I didn't get sick at the race, pass out, or fall over and I did my best for how I was feeling. I did get really sick after the race but again I finished and had fun. It was really fun watching our kids run the race.
Friday, November 17, 2006
Salt, sea salt or any foods containing lots of salt.
Seafood and sea products
Dairy products of any kind - I love to eat yogurt
Bakery products- no cookies, muffins
HERE IS THE KICKER Red Dye- guess what has that? Licorice and some Gummie Bears nice one I remember when I had to do this last time Chad put together a HUGE bag of Red Gummie Bears that was great!
Most Chocolate- I don't like anyways!
Soybeans and soybeans products
Potatoes and rhubarb
Some vitamins and food supplements
Goods I can have- :)
Fruits but not cherries
Vegetables and they should be raw or frozen
Whites of eggs
Fresh meats only up to 6 ounces a day
Grain and Oatmeal
Some pasta however no sauce
Jelly, Jam, marshmallows
Sodas and coffee "thank gosh" but no cream
Just one more week believe me it's way, way better then 8 weeks like I had to do last November!
Thursday, November 16, 2006
Today we did drills that will improve running, we did interval training were I would get our heart rate up as much as they could and bring it back down; this would be done by challenging them to sprint around the gym as hard as they could, then walk the gym then run the stairs it's a killer " in a nice positive way". then walk it again. We did some partner work today and wow did that work out great, one partner had to use a scooter sit on it get across the gym and back as fast as they could, while the other person was sitting on a bench doing abs, my abs were on fire! I incorporate a wide range of fitness exercises in this class it makes it soooooooo much fun. Another area of my body that is going to hurt tomorrow is my buns from doing wall sits with a ball this is where you have the ball behind your back against the wall and you squat down, back up for 30 sec. then for 15 sec. squat like you are sitting in a chair and hold it wowza that’s a killer. I can't wait until the spring when we do races in the parking lot with lots of sit ups and push ups.
Monday I'm starting basic swim training class with people who want to get in to their first triathlon. I just love helping people out when I can, it make me feel so good.
Wednesday, November 15, 2006
I went to my cancer doctor today, we had to go over all my stuff such as medication, body weight, blood pressure, hair loss, sleep, eating habits, working out, resting heart rate, training heart rate, teaching classes, 2006-2007 races and recovery.
Here it is:
Medication -175 levothyroxin
Body Weight- still 130
Blood Pressure – Low
Hair loss – Still going on thank gosh I have a ton!
Sleep – 5 hours still getting up at 4:30 unless out of town
Eating habits- Great lots of Gummie Bears and Salads
Working out- Still just a little hehehe :)
Resting heart rate is 49 – 50 today! Not to bad
Training heart rate 172 (90 percent) ok not all the time
Teaching 8 classes a week running 20-30 miles a week Dam he said “in a nice way I’m sure”! I did tell him I’m short this week. :)
2006- running races only - no more tri’s or du’s
2007 – I told him; I know I will be doing 2 ½ Ironman and 2 full Ironman and then I heard it! I didn’t get to finish my other races! Doctor Asp sat down by me and said you know you won’t be able to do this forever? My response was I know only until I’m 90 :) he just smiled.
We didn’t even get to the recovery part to much! DARN!
Getting to the good stuff of the appointment; I will be having a body scan on Friday November 25th this is to make sure I am 100 percent cancer free.
So my next week looks like this:
Monday 9:30 get a shot
Tuesday get a shot and get blood work done
Wednesday get a dose of radiation. I should get a photo of the pill I have to take I will look into that!
Friday 2:00 Me and my favorite band Metallica (m3p player) will go in for the scan then around 3:45 we will get to hear the results both my boys will be in the room with me to share the joy of not having to go through that crap again “in a nice way”.
I can't wait ok maybe I can a little :)
Sunday, November 12, 2006
Once you start you will not put them down! I thank my friend Maria from IOWA for getting me addicted to these! "Maybe in a nice positive way"
Here's a easy (well, the stirring is a little arduous) recipe that makes 10 dozen great cookies. A curiosity of the recipe is that it requires no flour at all and an oddly small amount of syrup, given the large quantities of other ingredients.
2 Cups Brown Sugar
2 Cups White Sugar
1 Tbsp. Syrup
4 tsp. Baking Soda
1/2 lb. Butter, softened
1 1/2 lbs. Peanut Butter
9 Cups Oatmeal
1/2 lb. Chocolate Chips
1/2 lb. Peanut M&Ms
Mix ingredients in a large bowl in the order listed. Bake 12 minutes in a 350 degree oven. (Use two cookie sheets, starting with one sheet for 6 minutes, then rotating the sheets from lower to upper rack.) Let cool on sheet for 1 minute then transfer to cookie racks. Makes about 8 to 10 dozen, depending on size and depending if you eat all the dough like I would.
Saturday, November 11, 2006
Wednesday, November 08, 2006
Here is one of the next Ironman I would like to do, Silverman in Nevada. If some reason I don't make it to Kona next year this might be the next one. However I'm going to give it all I got to get to Kona.
Here is a little information on Silverman.
Big challenge, little mercy (whoohoo)
On November 12, 2006, the City of Henderson will host the 2nd annual Nevada Silverman. And after an electrifying inaugural year, we're determined to make an impression. Again. Branded as the toughest course in North America by "The Man" himself, Dave Scott, and echoed by the 169 finishers from 2005, the Nevada Silverman is sure to attract individuals and relay teams from around the world looking for a superb culmination race to their 2006 triathlon season. Featuring a 2.4 mile swim in Lake Mead, a 112 mile bike ride with over 9,700 feet climbing, and a 26.2 mile run that boasts an additional 2,000 ft elevation gain, the Silverman is the race that will set triathletes apart from the mainstream. You've had Iron. Are you ready for Silver? Reputation aside, the Silverman offers much more than just bragging rights. Breathtaking views over vast expanses of desert terrain, tremendous athlete support on course (4:1 volunteer ratio and "buffet-style" aid stations in 2005), an abundance of shopping, dining and entertainment for your friends and family, and hey, it's Vegas baby, so you can guarantee there will be plenty of opportunities to celebrate your finish!
Chad Juel is going to be one of the athletes in this race he is going to kick butt!!
I want to wish him good luck... I know he doesn't need it however, all of us athletes at some point in our race have that "gosh this sucks, are we there yet" In a nice positive way!!! SO GO GET IT CHAD AND LIVE IT UP SUNSHINE!
P.S. Chad- That pink watch will give you lots of luck..
To track Chad click here Sorry I don't have his race number yet! I will get it.
Monday, November 06, 2006
15. Jeff Fleig: None- I BET WE WILL NOT GET HIM TO GET ONE!!!!!
"IN A NICE WAY"
14. Brian Huebner: None, He has done multiple Ironman
13. Maggie Fournier: None, she has done multiple Ironmans
12. Jason Weber: HE DID IT!!! "GREAT JOB"!
11. Bill Markwardrt:-None, he has done multiple Ironmans
10. Jim Keating:-None, he takes my spinning class so I work on him "In a nice way"
9. Danniela Nichols: OH YEA only 2 of them ok 3!
8. Bobby Schmidt:- none that I know about, he has done multiple Ironmans
7. Karen Markwardt:- soon I feel it!
6. Taylor Haley:- soon I feel it!
5. Mark Thorn:- Yea he wants one - we need to find a good time for him
4. Ron Rasque:- Oh Yea!
3. Martha Burdick:- SOON!
2. Steve Henriksen:-oh yea the extra 5 miles
1: Tracie Happel:- oh Yea!
My stomach was in knots this past weekend; I didn’t get lots of sleep, I just couldn’t wait to get to the gym to work out because I wouldn’t think about it when I’m working out. I didn’t hear my results from my cryotherpy testing last Tuesday. I did call on Friday but no one got back to me -however I do think no news is good news but believe me it’s still in the back of your mind; What if, what would I do, yeada, yeada ?? Plus I didn’t want my boys to think anything was wrong so I really kept myself busy.
Today I thought I’m going to call after all my class, so I got up ran 6 miles taught spinning then water aerobics and when I got back to my car about 10:15, I seen Gundersen Lutheran on my cell phone so I listen to the message Danniela please call Doctor Davidson’s office as soon as you get this message thank you. “OH GOD” I thought to myself as I was sitting in the parking lot of the YMCA, I have to admit I was afraid to call. Well then I called I asked for doctor Davidson’s office it seemed to take forever as I was listening to elevator music then she finally got on the phone Hello Danniela she said I have good news your cells came out normal and your blood test is normal also whooohooo I just wanted to cry!!! I WAS SO VERY, VERY, VERY HAPPY! I called my boyfriend Mike and my friend Marie they live I IOWA told them because they wouldn’t be able to come to Olive Garden, then I called my friends and family and organized a quick lunch at Olive Garden as everyone was sitting there so nice I told everyone the great news all at once it was so great!
SO very, very good news on this November 6, 2006 now I just have to go see Doctor Asp. on November 15th for my thyroid cancer, set up an appointment for a body scan and well be done for this year I HOPE!
Ironman here I come and there will be no holding back!!! Or I should say Hawaii???
Sunday, November 05, 2006
My first year of doing Ironman WI 2005, I learned about an inspirational athlete his name is Frank Farrar. We were at the athlete meeting and they had brought up the youngest athlete and the oldest athlete to the podium Frank was one of them of course… They told his story something like this:
Frank Farrar was 76. He is also the former Governor of South Dakota and a successful attorney. In 1992 he was informed he had terminal cancer and had maybe 6 months to live. Franks reaction was- He started training even harder and he was going to beat this “as all of us cancer survivors do” I really felt a connection when I heard this, I knew how he felt and to kick cancer's butt and prove the doctors wrong "in a nice way".
So Frank was back at it again at Ironman Florida last night I was watching as much as I could that means I was in front of the computer all night I knew it was going to be close. Ron, Chad and I were texing most of the night (it’s going to be close, he’s going to make it, he’s got time, and oh yea he’s going to do it)
All the sudden you heard the announcer say Frank is 1 mile out, he had 15 min to do his last mile. Mike the Ironman announcer was cheering him in along with the crowd; I was cheering him in from the edge of my couch. I was getting sick to my stomach saying come on Frank come on man, you can do it keep it together, you can do it, I wanted him to finish bad! I was praying for god to give him strength to make it to the end. He had less then a mile to go and then ------“oh yea” you see him come around the corner in his all white clothing tilting to one side, he came down and crossed the finish line with roughly 3-4 min left.. I cried as I watched him give his wife a HUGE hug and kiss that was the greatest Ironman ever!!!!
Lance Armstrong was coming.The seven-time Tour de France champion made an impressive marathon debut Sunday, accomplishing his goal of finishing in less than 3 hours and thrilling fans who seemed much more enthused at seeing Armstrong than watching a Brazilian man and a Latvian woman win titles earlier on a crisp autumn afternoon.Armstrong's time was 2 hours, 59 minutes and 36 seconds. His shirt soaked in sweat, he virtually walked the last couple of steps to the finish line. He shuffled into a post-race news conference, his right shin heavily taped.
"I think I bit off more than I could chew, I thought the marathon would be easier," he said. "(My shins) started to hurt in the second half, especially the right one. I could barely walk up here, because the calves are completely knotted up."He called the race "the hardest physical thing I have ever done" _ even more grueling than his worst days on the Tour."I never felt a point where I hit the wall, it was really a gradual progression of fatigue and soreness."The 35-year-old Armstrong appeared relaxed for the first half of the race, smiling at fans and talking with the small group of runners that surrounded him for much of the marathon. His muscular legs and chest were in stark contrast to the ultra-thin elite runners far ahead of him.He was paced for most of the race by former marathon champions Alberto Salazar and Joan Benoit Samuelson and middle-distance running great Hicham El Guerrouj, and said he got a lot of support from fans packed along the course.But his body seemed to tighten and showed signs of pain and fatigue in the final few miles. He started to fall off the pace required to break 3 hours before a final push allowed him to meet his personal goal."Before the race that was my goal, I wanted to break 3 hours. But if you told me with 3 miles to go, `You're going to do 3:05,' I wouldn't have cared," he said. "Honestly, at the end I was so tired, I couldn't care. Now I'm glad I did.
Now the question is will he be back?
I think he will be....
Saturday, November 04, 2006
Steve : 3:19:00
Winner gets to be taken out to eat where ever they would like to go..
Thursday, November 02, 2006
Soy, rice, and almond milks don't contain lactose.Soy, rice, and almond milks don't contain lactose, thus they are easier to digest than animal-derived milks.
Ginger neutralizes acid, and therefore helps relieve nausea and gas.Ginger neutralizes acid, and therefore helps relieve nausea and gas.
Mint stimulates digestion and eases intestinal cramps.Mint stimulates digestion and eases intestinal cramps. Sip mint tea 30 minutes before a run or take peppermint-oil capsules on long runs.
Taste is an essential aspect of deciding what to drink; research (and common sense) has proven that we're more inclined to stay hydrated if we like what we're drinking.
Many factors influence what you should drink and when.Running time and distance, level of intensity, individual fitness, environmental conditions and even personal preference all factor in to what you should drink--and when you should drink it.
Yogurts with live cultures help with the digestion process.
Despite what fad-diets proclaim, weight loss is simple: burn more calories than you consume.
To lose one pound, you need to burn 3,500 more calories than you eat.
Know your nutritional facts: all of us require 40 different nutrients.
When following a vegetarian diet, your best bet for getting protein is in soy-based foods and meat replacement products.
Good nutrition isn't about eliminating one food or nutrient and exchanging it with another: seek balance and moderation in what you eat.
Eat more "functional foods." Eat more "functional foods" like juice, salmon, and soybeans to ward off diseases and gain a boost to your health.
Adjust your diet to match your training schedule. If you're eating the same number of calories all year, there is most likely a portion of the year when you're eating more food than you need.
Diet and training are so closely intertwined that runners' diets need to evolve throughout the year to correspond with particular workouts.
Recover quickly from bonking with a sports drink--as little as 50 grams of carbohydrates can bring your brain back to normal in 10 or 15 minutes.
Teas and fruit drinks fortified with herbs promise health benefits.
Omega-3 fats may actually help you grow more never endings, making your brain function at a higher level. One of the best places you can get omega-3 fats is in fish like tuna and salmon.
Fiber can help you loose weightThe roughage in whole grains, vegetables and fruits fills you up and helps squelch your appetite.
The best way to loose weight is to watch the scale, run a little more and eat a little less. Looking at the scale daily helps you keep up with small gains and big looses. Running even an extra mile a day will add up over time and you can eat the same things, just eat a little less of them.
Eddie Coyle of the University of Texas performed tests on Lance Armstrong from 1992 to 1999 and found that the hero cyclist had a very high V02Max, and that his maximum heart rate decreased over the eight-year period. Coyle notes "the most unique aspect of this individual's blood lactate profile was the extremely low lactate concentration measured four minutes after exhaustion." Basically, that means Armstrong could recover quickly from accelerations". so the question is?? What do you think he will do at the marathlon?
I think he will do a 2:46:22 marathon..
Mom thinks 3:00:00
Mariea (Sister) 2:30: 00 "WOW that would be fast"
Lawanda (Sister's Friend) 3:30:00 What do you think?
GO LANCE GO!!!!