I know this won't sound very lady-like but everyday before my workout I take 1 big gulp of unsweetened grapefruit juice straight up from a 2 litre jug (I figure I'm the only one that drinks it, so why bother dirtying a glass every morning for a couple ounces of grapefruit juice)!

Grapefruit juice is jam packed with vitamin A and vitamin C in addition to a healthy dose of foliates (which help with the growth and maintenance of new cells in the body - how exciting)! Aside from the nutritional value, drinking grapefruit juice just before my workout also causes an insulin spike which helps give me energy. I also find it really quenches my thirst and for some strange reason I enjoy the shock of the tart juice on my taste buds at 5am!

I'm not sure if drinking only a couple ounces of grapefruit juice before my workouts adds any real benefit to my workout or not, but either way I need something in my system so I figure it's better than having a Kit Kat bar!

If you have any suggestions of drinks, meals or magic potions that you take before working out? If so, I'd like to hear about it!

This is about the time when the New Years Resolution people who are commitment-phobes start to hit their snooze button in the morning and skip their early morning workouts.

People who succeed in weight loss or incorporating working out into their lifestyle aren't necessarily genetically designed to be thin, athletic or quickly learn how to push themselves to see results (that comes with time and hard work)... but they have one very important characteristic: the ability to commit to something and stick with it.

I believe that it is possible to do anything in life if you commit to achieving it. It's not necessarily going to be easy, there are times where you will wonder if it's worth it and that will be the true test of your commitment.

This morning I laid awake at 5am after a restless sleep. I crawled out of my warm bed, looked out the window and saw my car was covered in snow... I had to decide at that point how committed I was to the idea of scraping off my car, chance getting stuck in the driveway that wasn't plowed yet, and then driving on snow covered roads to get to the indoor track by the time it opened at 5:30am.

I'm happy to report that I was the first one to tie my laces this morning at the track... but the test of my commitment didn't end there. At Lap 4 (less than 1K into my 5K run) I had to remind myself why I needed to run today... because at one point (preferably today)... I need to get my training back on track. Over the last couple of months, other priorities have superseeded my training and it's time for me to bite the bullet or I won't place Top 10 for my age bracket in the Bluenose race and I will come in last in The Turtle and The Hare race. Now will it be the end of the world if I don't meet those goals? Of course not... but I'll be disappointed in myself and it will be proof of my lack of commitment because in theory I should be able to achieve both of these goals if I work at it.

People who fail in life are commitment-phobes... if you REALLY want something in life... you'll figure out a way to get it... your actions will always speak louder than your words

When I'm training with people I'm constantly chatting about tips on running I've learned through fellow runners or magazines that I've found help me run better, faster and avoid injury.

When I run alone most times my brain turns on auto-pilot and I daydream... but today every lap I had to convince myself why I run, not that I was in pain but because I was tired from a restless sleep last night. I wanted a good run time... so I kept reviewing all the techniques that I know would help me have a good run: stand up tall, keep my breathing steady, engage my core, keep my glance up and ahead, keep my pace consistent on each lap.

Then when I got tired, I focused on my arm swing because it's easier then trying to convince my legs to keep moving. I tried not to slouch... but I'm sure if I could have saw my reflection I was a little bit.

The most important thing I always do on the last lap... is really give'r. The lap times below are proof that I always try (like George Kostanza) like to "finish on a high note".

Lap 1 1.13
Lap 2 1.19
Lap 3 1.21
Lap 4 1.23
Lap 5 1.15
Lap 6 1.19
Lap 7 1.20
Lap 8 1.20
Lap 9 1.18
Lap 10 1.18
Lap 11 1.17
Lap 12 1.18
Lap 13 1.18
Lap 14 1.20
Lap 15 1.20
Lap 16 1.19
Lap 17 1.19
Lap 18 1.18
Lap 19 1.20
Lap 20 1.18
Lap 21 1.09 (now that is what I'm talkin' about)

I'm consistent... but I'm still too slow for my upcoming races (I need to run 1.05/lap to get my time down to 23 minutes). The 5K time this morning was 27 minutes 37 seconds (1.18/lap). How can this be? *sigh* especially considering I wanted to barf the last 5 laps and I almost did when I sprinted to the finish!

Even though I am disappointed by my overal 5K time... I feel great about my last lap... but it kind of scares me to think I need to shave time off even that lap to win my upcoming races!

When I was given'r... I was telling myself... "you can do it... you need to move faster... see how fast you can finish this lap" and look what I did... my last lap was my fastest one... not that you would know it by the time... but by the last lap I was completely exhausted, needed water and didn't know how I could possibly sprint the finish... but I told myself I had no choice and I owed it to myself to try to have a fast time... that's why I did it and shaved 9 seconds off my average lap speed.

Props to Devin and Jon for your tips and help you've offered me... there is no question you are two of the strongest runners that I know. On every run, I think about what all my fellow runners teach me... even the things I learn from my students!

Why do I give'r? I believe that if there isn't the look of pain on your face when u cross the finish line then why do you even bother? But that's just me... I am an adrenaline junkie!

This is the time of year where everyone is talking about weight loss. A local community paper posted the following article about my mega weight loss in hopes that it might inspire people to make a fresh start in 2010. This is what was published in the January issue of The Beacon:

Anyone that meets Michelle Kempton today would never guess that this energetic and athletic woman used to weigh 285lbs. Like so many of us, Michelle has always struggled with her weight, after having children her weight maxed out to the highest it had ever been. Over the years, she's tried countless fad diets, had different gym memberships and failed to stick with it long enough to see any significant results. But this time was different and it didn’t involve any fine print, miracle food or gimmicks... it was just about wanting change bad enough to not give up.

Michelle's transformation started two years ago when she started working out with a personal trainer (Devin Sherrington from 360 Wellness & Fitness). Initially, these workouts were very difficult both physically and mentally, but she quickly started to notice herself getting stronger, feeling healthier and as a result was happier. Michelle knew she had let herself go beyond a point that she felt she could even rebound. Devin stayed positive and pushed her to points where she had to go, but wouldn't try by herself. The weight started to come off. She attended fitness bootcamps twice a week in addition to her weight training sessions. Then Michelle got injured at the gym, unfortunately this brought her excise routine to a screaming halt. Life got busier as her family started to build their home in Cow Bay and Michelle fell back into unhealthy eating habits and not making time to exercise. She gained some (but not all) of the weight she lost in a matter of months. Finally, she realized if she didn't get things back on track, she'd be back where she started or maybe weighing even more! Michelle knew it wasn't too late to get back at it again and this time she was not going to stop. She admits it was discouraging to think about all the weight she had to lose again to get back to where she was, but she decided to put that behind her and start over.

In addition to weight training and bootcamp, she started to run intervals. The first day that Michelle started to run she weighed 250lbs. It definitely wasn't a pretty sight to see her run the boardwalk, and it wasn't easy to move faster than a walk, but she did it anyway. The weight started to melt off when she started running. Of course this entire time, she’s managing her food and was eating a low carb, high fiber diet (using common sense as her guide) with lots of fresh fruits and vegetables with every meal. Two years later, Michelle has now lost 120lbs and is the healthiest she’s been her entire life. A number of people stop her during her runs that have seen her amazing transformation and can't believe she's the same person from a year ago. She now does public speaking about weight loss and teaches running clinics. She encourages other people who think "they'd never be a runner" and help them realize that they can be if they talk to their doctor, take it slow and train smart they'll be surprised at the results!

What's her secret to such mega weight loss? It's hard to say exactly, because it's not just one thing. A number of factors transformed her life, but the most important component was her perseverance. You can read about Michelle's weight loss process (the good times and the bad) over the last two years on her blog: www.uncoveringme.com

When I woke up this morning the sun was shining through the window and I thought to myself "wow... I can't wait to go for my 5K run". In the winter, weekends are usually the only days that I can run outside, so obviously I was really excited about the fact that the weather looked fabulous... that is until I opened the front door and realized it was freakin' cold outside.

Even though I really enjoy running and am highly addicted to the adrenaline rush... for some reason there are still days when need to convince myself to put my sneakers on and get out the door. Today was one of those days. The little voice in my head said... "the treadmill is boring BUT it's warm"... "the track is boring BOR there is no ice to navigate around"... "it's going to be freakin' cold outside... hmmm AND it's so toasty warm inside"... but then at one point I just said to myself "suck it up princess" and put on my sub-zero running gear and drove down to the boardwalk.

Usually on Sunday, I am out running by 8am... but this morning I was stalling. I puttered around looking for my running gear... cuddling my kids as they watched cartoons in bed... went on facebook... status by status... I tried to convince myself running outside was what I wanted... not correction... what I needed to do:


In the end... the run felt great (well after the first kilometre). The boardwalk was suprisingly busy with walkers bundled up in parkas shuffling along at a slow pace. It's kind of what I imagine life would be like in Nunavut... well except we'd have to import tundra, snow and dog sleds.

I didn't really enjoy the run like I do when the weather is warmer... because usually my mind freely wonders... but today the weather pretty much did consume my thoughts the entire run... but I did finish my 5K. How fast you ask? Well... I'm ashamed to say not even close to my record time of 25.5 mins... I just didn't have it in me to run straight out today... not in this weather anyway. Maybe tomorrow... on the track.

In Photo: Selena Jones - looking fabulous entering into her fifties

Looking at Selena Jones you'd never guess this fit lady will be 50 years old this year. I hope I look 1/2 as good as Selena when I'm 50... heck lets be honest I wish I looked 1/2 as good as her NOW (and I'm almost 15 years younger than her)!

I met Selena at a party over the holidays and she got in contact with me this week because she wants to start running. She works out 5 days a week (weight training, fitness classes, yoga, you name it... she's doing it).

Normally with new runners, I put them through their paces the first couple of times... many find it hard to finish the intervals... but not Selena (or if she did... she sure didn't show it)!

Selena is my favorite type of new runner... no complaints... won't give up... and actually listens to what I suggest about posture, breathing, core being engaged etc. Selena finished each interval and I could see in her eyes the exhaustion was not going to defeat her... actually she broke a sweat but I'm not even sure she reached exhaustion (note to self: push her harder next time)!

Whenever I run intervals with people (even newbies), I suggest that the last interval they really give'r... well I had no idea the speed Selena was about to bring when I suggested she run "full-out" for the last minute! I kept up with her (but I was going at my full-speed) and the entire time I was thinking... there is no question this woman can move... I cannot believe she is almost 50!

Like any new runner, I suggested to Selena she set a goal of signing up for a race. There is the Bluenose 5K this spring that would be perfect (and she'd totally be ready for it). I'm going to sign-up for the Bluenose 5K too and I hope to place in the top 10... I'm pretty sure if Selena signs up for the Bluenose... she'll be right behind me... heck at this rate... she might even be in front of me!

I have a number of people in my life who are a testament to living healthy lives throughout their retirement by staying active. My wonderful parents (Phil and Paulette) are a perfect example of a fit couple in their 60s. My parents ran when I was a kid... actually they are so old-school it used to be called "jogging". I remember them carb-loading with spagetti before long runs and then waiting at the finish line for them to complete a race. They don't run anymore... but they do walk probably about as fast as my run! My mom and dad also workout out at the gym, swim and bike regularly. Spending winters in Florida, they go to dances and golf too.

Here's an amazing video of my parents a couple months ago dancing at a wedding (quality of video is low because it was off my blackberry but seriously you can get the drift that my parents do not move like most people in their 60s... they rocked that dance floor out):



Being snowbirds they can enjoy the outdoors all year long. People are often surprised when they meet my parents because of how young they look. I'm pretty sure it's the active lifestyle they have that keeps them looking youthful! Even when they are at home... it amazes me to see how much energy they have and often offer to babysit all 4 small grandchildren at one time (I don't even attempt that regularly)!

In Photo: Elsie Simon - looking sensational in her 60s

Then there is my sweet surrogate-grandmother in Louisiana (Elsie)... she's 68 years old (though you wouldn't think so cause she doesn't look a day over 55)... she runs and/or walks every morning at the break of dawn (even though she's retired)! Elsie watches what she eats (which is a challenge down south with all that great fried food) and also has a very active social calendar. Her dance-card is always full at the Cajun Dance Parties... and you should see her move!

When you think about the older people in your life... the one's who are the most healthy are doing something to be that way... most likely it's healthy eating and regular exercise. I don't want to work my entire life only to have to sit in front of a television all day watching Wheel of Fortune because I don't have the energy or ability to get out and enjoy life... this is why I'm glad I turned my life around... so I can enjoy life now... and later on too! There is no doubt in my mind, that becoming a runner was the best thing that could have ever happened to me!

Remember the dramatic saga of the "Taster's Choice" soap opera commericals back in the 90s? Well... the Running Room has decided to feature the employee arch nemisis version in their magazine for the next couple of issues. First issue hits the stands anyday now... you can pick up a limited collectors edition free at any Running Room across Canada... Jonathan and I are on page 18!

My weight loss blog grabbed the attention of the Canadian Running Magazine editor and a couple months ago and he asked me to start posting my running blogs on their running website.

In the Spring you can expect to see some running articles from me in the paper version of their nationally distributed running magazine! Guess that means I'll need to start following proper grammar and punctuation rules... maybe I'll even spell-check and proofread my thoughts too!