I always want to be better in everything I do however, I"m so grateful for where I'm at.

Learning your body is so important!

Training, training, off training, eating clean, dropping the sugars and yada, yada yaaaaa you would think is a good thing, however, in my case it's not. So after Ironman WI I knew I would be backing down my training so that would mean I would have To back down on my sugar and Carbs consumption well that didn't go so well for me. Normally my weight is around 130 and now with changing up my diet it has shot up to 147 yep you read that right, I kept all my nutrition in check and it's went bad for me, 

 My daily nutrition looked like this 

1500-1700

Protein 170g

Carbs 150-200 depending on my running 

Fats about 30g

As you all know I workout everyday so I don't even need to go there with that. 

I figured things would change and it sure has everything went up, thankfully I have been doing lots of research on this and made a doctors appointment at first he couldn't figure out what is going on. 

Then I talked to him about my research and thankfully he agreed with me so he put me on a low dose of T3 medication and see how that plays out. 

I told him I was seriously looking at qualifying for Kona and I couldn't even thank about Qualifying in the at the state I'm in. He agreed "in a nice positive way of course!"

Yes my resting heart rate is 35-37 but sometime that doesn't mean yada,yada when you don't have a thyroid. 

I tell ya as an athete without a thyroid it's hard, however as we all know God wouldn't give us things we wouldn't be able to handle he just gives us things we need to look into it a little bit more before we ever think of giving up!

We all have to remember if something works for someone it's not always going to work for you. I will never follow a low carb diet again and always keep my licorice, Gummy Bears and Peeps in my house when I'm in training!

Loving my days!!

Days go by so fast....."Write it down!"

Everyday goes by so fast I always make sure I write down my day so I don't forget what I have to do, maybe it's my age, maybe I just need to be organized or maybe I'm COD lol....

I always say write your dreams/goals down!

My dreams are written and now to turn them into goals... 

"BE THE EXCEPTION!"

Happy Fri-Y🌟Y!
"BE THE EXCEPTION!"
When others are doubting your potential, realize they're basing that belief on the average persons end result. "You weren't born to be average so always be the EXCEPTION!"
TRX. Stride. Fast Pants. 6 mile dreadmill run while watching @adamhilltri Quest For Kona =awesome training morning! #dreamstogoals #letsg☀️ #ironmans #teamdixiedevil2018 #ironsunshine☀️

Working on drills, drills, drills 

Paddles, fins, pull and speed short speed.... #dixiedevilsports #team #letsdothis 

My early morning coffee followed by Pilates before I get my lils up for school.... 

After taking my littles to school, time to work on my biking while being inspired by Adam Hills story Road to Kona! 

 Then 2 mile run followed by 50 Burpees and a little abs and weight training....

Always remember when life puts you in tough situations, don't say "WHY ME" SAY "TRY ME!"

6 weeks after baby Korbin..... Ironman 2009

2009 TBT-When I see this photo I just laugh this was the only part of the marathon I COULD run the .2 I guess that’s what happens when you have a baby only 6 weeks prior to the race/day!! I love these memories!!! #youcanachiveanythingyouputyourmindto! 😉

I totally forgot about this back in 2010, it came up on my FB page!

Todays RaceTwitch (RT) High 5 Thursday athlete is Danniela Neher 2x Cancer survivor and Endurance Athlete!

Each week we highlight a specific endurance sports athlete and profile their background, specific race performances and offer insights on training ideas and sport dicipline expertise.

RT: Tell us a little about yourself, where do you live and train?

DN: I’m Danniela Neher this is a short journey of my life as a 2 x Cancer survivor and Endurance Sports! Having to battle with Cancer two times, I love to show people there’s life after Cancer, and you can still do things you love to do “Endurance Sports”. My quest is to achieve serenity and peak athletic performance. I do not see a conflict between the two goals. It is my nature to be driven and gentle; proud and humble; silly and serious. “You can achieve anything if you put your mind to”. I live in La Crosse, WI ~ The majority of my training is here where I live and with different friends or solo (Depending on how hard I want to go).

 RT: What do you do for a living?  and what is your average training hours per week?

DN: I am a Personal Trainer, Coach, Instructor and Mother of 3 plus one on the way.  Average training per week is approx. 20 -30 hrs/wk depending on what I’m training for.

 RT: Give us an example of one of your favorite workouts?

DN: For IM Training ~1 hour open water swim followed by a century ride w/hills followed by a 45 minute T-run. My goal was to hold a steady zone 2 heart rate, but every 30 minutes, throw in some zone 3 or power work for a few minutes and then bring the tempo back down to zone 2.

This is great not only for the endurance, but for the mental training acquired after a long day in the saddle. It provides additional opportunity to fine tune my nutrition, and figure out what’s palatable and more importantly, what is not. (I do this alone so there is no drafting).  

RT: What do you enjoy the most with racing and training in endurance sports?

ND: Training ~I enjoy going out and riding long by myself pushing myself to the limits. There’s something incredible about riding your bike through scenic back roads of La Crosse WI, the sense of accomplishment, and feeling the miles tick off – growing stronger with each passing minute. Pushing your body to the limits! I do like to train with friends but I really push myself more when I’m alone.

Racing- The journey, the competition and being with my family and friends for all of it! It’s awesome to meet and talk to athletes that have the same interest.

 RT: Do you have written race goals and keep a training diary and if so, please describe?

ND: I do have race goals and I do write them down. I did kept a training log for Chicago Marathon I included my weight, measurements, eating habits, weights, running workouts, cross training workouts, more nutrition, and sleep, I kept track of everything I was on top of it!

 RT: How long have you been racing in endurance sports?

ND: I would have to say my whole life however, I started doing Ironmans in 2004

RT: What is your specific discipline focus?

ND: This year it’s going to be my run I can swim and bike I just need to get faster on my run.

 RT: What is your favorite race, location?

DN: Ironman KY

RT: How many races do you participate in during the year?

 DN: 10-20 all different kinds of races!

 RT: How many races do you “peak” for during the year?

DN: I would have to say 1~ When I make my list at the beginning of the year I have an A race and everything else is b races.

 RT: What was your all time best race performance?

DN: I’m going to have to say Ironman WI 2005, it wasn’t all about the time it was finishing an Ironman 6 months after having my last round of radiation. Especially when you have 3 Doctors telling me I wouldn’t be able to finish it because of the muscle break down and my endurance However, I proved them wrong “in a nice positive way!” finished it and beat my previous Ironman time by 34 min. My mind was set (mental focus.)

 RT: What are your thoughts regarding mental performance training?

DN: Mental Performance ~ Extremely important. I tell my clients once you say I’m done your done! Always stay positive, think about what you’re going to accomplish, how you’re going to accomplish it and finish it. Meditation will help with this.

 RT: What races are on your dream list?

DN: Double Ironman anywhere and American Triple-t Triathlon  in Ohio

 RT: Any personal Mantra or famous quote?

RT: “That which does not kill me makes me stronger”, Nietzsche “Beware of what you want for you will get it”, Emerson “The pain while competing is temporary, however the pain of not finishing lasts a lifetime” Lance Armstrong

 RT: What is your most recent or favorite book that you have read, any subject and  related to endurance sports?

DN: I would have to say Chicken Noodle Soup for Runners so much inspirational stories

 RT: What magazines/publications related to your sport discipline that you subscribe?

DN: Runners world, Running Times, Inside Triathlete, Biking and Endurance Magazine

 RT: What is your greatest strength during a race?

DN: Swim and Bike

 RT: What topics are of greatest interest for you that we might include in a future RaceTwitch Club Meetup, ex: race nutrition, functional training, specific race reviews, etc.

DN: I love functional training athletes don’t think they need this, but if they want to be a better athlete and get faster functional training is what you want to do. So more functional training!

 RT: What training and race nutrition products do you use regularly?

DN: Gummy Bears, Licorice, Power Bars, Gatorade Lemonade and Recovery RX

 RT: What do you do to maintain your fitness post race season?

DN: Being a fitness professional, I work with clients and train with clients so I train all year just different styles.

 RT: Have you planned your race calendar for next year? If so, what are some of the races and your goals?

DN: This year being pregnant, I’m going to see how many half marathons I can do before we deliver In June. July I will do a full Marathon, followed my Ironman Louisville, Kentucky • August 28, 2011

 RT: Any words of wisdom or advice you would offer to improve quality of training and race performance?

DN: Words of wisdom~ “You can achieve anything you put your mind to!” Perseverance I would have to agree with George on this 100% It is good to vary training (volume and intensity as well as different types of exercises) the key (or one of the keys) to endurance racing is learning and training the body and mind to train fatigued – doubling up workouts such as long run in the am and ½ the distance in the PM. As well as mixing up brick workouts – run then bike (teaches your body to ride fatigued) etc.

 RT: How can people get connect with you further?

This morning training was strength followed by Striding and my 50 Burpees that part was cake compared to my swim! I ran home helped get my lil's ready for school then off to the pool, I have to say this workout was one of the hardest workouts I've done in a long, long time!! I had people ask me what I was training for and wowza!! Stronger, stronger, stronger!! "Let's Do this Kona!"

6 weeks into post/preseason training..

Now adding in for the month of November 1 mile run 50 Burpees everyday.. Lets see how this goes...

My workouts for the the week- Strengh Training MWF and -

"Always remember you have to love what you do or it just becomes a chore!"

Monday, Monday, Monday!

This morning 60 min.total body weight and TRX training, followed by 30 min. Stride run home get my lil's ready for school and back home to do 30 min. dreadmill run and 300 abs followed my stretching.
The rest of the day being a mommy and get ready for Halloween 👻...
always remember Passion = Energy and Dedication! If you don't have passion it becomes a chore....

When you have Dreams that your turning into goals it's hard to take days off, so doing things that are less stressful on the body but amazing on your mind always help out. 

Stride and Fit Pilates day! 

Only 

189 days until your first goal

231 days until second goal 

350 days until my third goal 

However, everyday is my Quest To Kona🏊‍♀️🚴🏻‍♀️🏃🏻‍♀️🌺 

Striding 1:30...

I'm not sure if I wrote anything about this so I better now..

Nice little message we received this morning!

Ladies-

Even though as part of our inaugural team, you'll automatically be included on the 2018 team of ambassadors. I have to say I'm "looking forward to this for 2018." 🏊‍♀️🚴🏻‍♀️🏃🏻‍♀️😈

Friday morning/Friday night training partners

Nothing like TRX training and Striding.... 

 2700 drills, swim, swim, swim.... Just keep 🐟🐟🐟

Working on my run!

Working on my marathon run NOT training for it yet just working on my run!! I can't believe how slow I am however, JUST KEEP RUNNING, JUST KEEP RUNNING! 🏃🏻‍♀️☠️ 8 miles 9:15-9:30 pace

Breaking things down I really have to work on my run, and my swim!! So I purchased a mile pod for my shoe it tracks everything stride, time, distance, time, yada yada  http://www.milestonepod.com/ last time I had one it worked unbelievable..
Pool "work" as I said you have to have a plane everyday towards your goals."Being prepared for what's to come NOT what comes to me in the moment!" 🏊‍♀️👟

Getting my races in order!

Getting my races in order so I can plan and prepare for my A race. My first one will be a nice easy 10k, then Marathon and then the 70.3. I had to add how much they are as time goes on they're all going to go up in price and as the years go by too... I know I have lots of time so I'm keeping up with the
Pool 2-3x a week,
Strength Train 3x a week including abs and TRX
Biking 2-3x a week
Running  25-30 miles a week yes lots of stretching and Pilates a week.
Nutrition everyday this is sooooooo important!

I'm so excited!

When you have the burning desire to turn Dreams into Goals into Reality it takes a plan, commitment, and mental/physical determination......Now LET'S Go!! 

I have to say when I first started IM the cost was 425.00... 

Sign up day!

2 years ago I received an amazing gift from one of my long time athletes Karla it's a Kona athlete guide, she had no idea that someday I would give everything I have to try and qualify for Kona. So today I hung it up in my endurance pain cave. It's all the small things that are given in this world that are actually HUGE to others.. 

Getting in some Pool time- followed by 1 Oreo Cookie... lol 

 Looking forward to this site in 357 days... Ironman Louisville

12 years Cancer Free

“Morning Procaffeinating!” What a beautiful morning taking it all in..”There are moments which mark your life. Moments when you realize nothing will ever be the same and time is divided into two parts, before this and after this.” #12yearsCancerFree #lovemylife #enjoyyourlife

 

Then ending my evening with coffee and my siesta!! 

Put it all together and reality!

The greatest thing in life is TIME, everything takes time, we just have to make decisions with the time we have in life for our family,faith, yourself, life, job, and yada. So my "time" today is early my oldest son is coming home today, so I have get it all in before family time... ~4:30AM run, swim after Lil's are dropped off at school, fuel in the car yada, yada.... ☀️😉...... Dreams into Goals #itsuptoyou! #ironsunshine #ironman10 #fuelup #fit #letsgo

Run and swim tomorrow

All ready for my swim in the AM... 

Morning weight training workouts!

It's always inspiring to see how dedicated athletes are in their training. We have a group of us who train together M.W.F at 5:00AM no one is late they all get it in. This AM finished up weight training and jumped on the cardio machines NOTHING like a little sweat!!

I'll just leave this here!

Back at it!

Nice easy run and yep my first day back in the pool starting that easy training. I learned today DO NOT wear your watch it's not about how fast you can get the total yards in it's how fast you can get those total sprints in and get them all in as close as you can together.

As Ironman Kona has finished up and Ironman Louisville has just started I can now say I'm going to give it my best for my Quest for Kona. 

I will be signing up for IMLou again as soon as it opens, I figured with this being my 10th IM and with all the history I have with Louisville being the everyday HERO in 2007, going back after my surgery in 2016 and having an amazing race I know in my heart this is the one; plus I love the course and they always say 3x is a charm. This week coming up I will stick with my nutrition plan, running plan, and weight training however, I will be adding in swimming 3x a week I truly need to work on my swim and run so that's what I'm going to do. I will be posting here more then anywhere so if you want to join in on my journey my Quest for Kona just read and send positive vibes. 

I have to add this in a little history~

I started training athletes in 2003 for Ironman's at the time I was just starting out training myself there were no Ironman Coaches in the area and I knew in September I was going to do my first one in Madtown so for along time, I would read as many books articles and watch as much YouTube as I could. It's funny as I was reading through some of my information this past week from way back when, I circled some of my future goals and as some of you know I've achieved one of them which as actually going to National age group Championships which was priceless and now I have one more to achieve which is Kona and as you can see I circled "someday!" Again this is back in 2003 this was my first training book I would read this over and over. 

 

When you have HUGE goals you have to have a plan!

It's off season that means work on my strength, nutrition, swim and run! I have to place everything in 6 week chunks so the first 6 weeks is really working on my strength, and nutrition. 

I add in Striding so I don't have so much pounding, from little runs.. 

Today was stride, bicep, shoulders and back Yikes! 

The strawberry protein shake is my amazing after treat! 

My Positive thoughts for today is "Don't be hard on yourself!" 

A little night, night treat!!

I'll tell ya working out is 100% easier then getting your nutrition right on! 

Here's a few little treats I love and it's so easy to make.

3/4c non fat plain Greek Yogurt 

1/2 scoop protein powder 

4 tablespoons PB2 

1 Stevia 

1 Apple

Little Cinnamon 

- Mix the yogurt, protein, PB2, and Stevia, together slice up the apples and dip..

Pumpkin PB2 Protein Shake! 

8oz almond milk 

1/4c pumpkin 

1scoop vanilla protein powder 

Honey (I'm leaning this up to you😉)

1 tbsp PB2 

Ice Ice baby! 

Blend and enjoy in a #bigmug

Top of the Saturday Morning Sunshine!

Getting my morning started with a huge coffee and then Fit Pilates, thankfully I write out my weekly schedule out,  I'll tell you it would be so easy to jump on my bike and dreadmill and ride/run a few hours. I have to post about my Ironman Hawaii coasters my uncle and aunt purchase these a long time ago for me while they were in Hawaii, maybe it's a future sign...... #fitpilatesathlete #kona #setgoals #hugecoffee