my powersong

My PowerSong: Diddy Dirty Money- "Coming Home". This song is so much more than just a fun beat to run to, but the lyrics really sing to me. You can always interpret words to fit your current state of mind. For me, "coming home" basically means coming back to "me". I'm here again, I'm back at refocusing on myself, my health, my running... I'm coming home. Throughout the song there are words that just really inspire me to keep going, that "there's nothing that I can't try" or "I never felt so strong". No matter how weak my legs start to feel, or what mental games I begin to play, a simple selection of this song and I remember why I am doing what I am doing, why I'm working so hard to achieve the goals I have set for myself. Between this song, my trainer, and some amazing friends, I KNOW I will achieve my goals. I will get home. 

I’m coming home

I’m coming home

Tell the world I’m coming home

Let the rain wash away all the pain of yesterday

I know my kingdom awaits and they've forgiven my mistakes

I’m coming home, I’m coming home

Tell the world that I’m coming

Back where I belong, yeah I never felt so strong

(I’m back baby)

I feel like there’s nothing that I can’t try

And if you with me put your hands high

(put your hands high)

If you ever lost a light before, this ones for you

And you, the dreams are for you

I hear “The Tears of a Clown”

I hate that song

I feel like they talking to me when it comes on

Another day another dawn

Another Keisha, nice to meet ya, get the math I’m gone

What am I ‘posed to do when the club lights come on

It's easy to be Puff, its harder to be Sean

What if the twins ask why I ain't marry their mom (why, damn!)

How do I respond?

What if my son stares with a face like my own

And says he wants to be like me when he’s grown

Shit! But I ain't finished growing

Another night the inevitable prolongs

Another day another dawn

Just tell Taneka and Taresha I’ll be better in the morn’

Another lie that I carry on

I need to get back to the place I belong

“A house is not a home“, I hate this song

Is a house really a home when your loved ones are gone

And n-ggas got the nerve to blame you for it

And you know you woulda took the bullet if you saw it

but you felt it and still feel it

And money can’t make up for it or conceal it

But you deal with it and you keep ballin’

Pour out some liquor, play ball and we keep ballin’

Baby we've been living in sin ’cause we’ve been really in love

But we've been living as friends

So you've been a guest in your own home

It’s time to make your house your home

Pick up your phone, come on

“Ain't no stopping us now“, I love that song

Whenever it comes on it makes me feel strong

I thought I told y’all that we won’t stop

We back cruising through Harlem, Viso blocks

It’s what made me, saved me, drove me crazy

Drove me away than embraced me

Forgave me for all of my shortcomings

Welcome to my homecoming

Yeah it’s been a long time coming

Lot of fights, lot of scars, lot of bottles

Lot of cars, lot of ups, lot of downs

Made it back, lost my dog (I miss you BIG)

And here I stand, a better man! (a better man)

Thank you Lord (Thank you Lord)

obstacle training

My sessions with my trainer, Jennifer, is always a fun one. Well, as fun as one can have being pushed by a trainer to do crazy things! I wouldn't have it any other way. What I like about Jennifer is she always keeps our workouts interesting. It's never routine, and I think we have yet to recycle any of the exercises we've already done! I love it. Yesterday my session was an obstacle course, actually three of them. We usually do them 3 times and time them. The goal is to beat my previous time, which most times I feel like I can't but do. This time around I did fail one of the obstacles, but hey, we can't win them all! Here's what I did:

Warm up on TM for 15 min.

First obstacle course: 1:49/1:29/1:13

TRX Squats 10x

Speed Ladder: single leg down hops (each leg)

                       double leg hops

Lateral Stepovers 10x

Overhead Press (30lbs) 8-10x

Soldier Walk 20ft

Second obstacle course: 2:03/1:58/2:12

TRX Rotational Row 18x

Speed Ladder: Karaoke down/back

Step Jumps 10x

Bicep Curls (30lbs) 8x

Run Backwards 20ft

Third obstacle course: 2:42/2:12

Jump Rope 30 sec

Wide Stance Weighted Row (30lbs) 10x

TRX Donkey Kicks 5x 

Crunches 30x

Cool down:

Cat & Dog 15 sec

Kneeling Rollercoasters 5x

Downward Dog 15 sec

Wall Bench 30 sec

Shamrock Run 2011

In 52 days the 33rd Edition of the Shamrock Run in Portland will commence. I have every intention of doing the 5k with my friends Krystle, Ashley, and maybe Robin. This year I won't be trying for a PR, as I know I'm not ready to push myself to that level. But I think entering into this race will be enough to get me pumped up and ready for June's Drop Top 10k! I'm putting in treadmill time everyday to prepare myself for this race. This year it will be about fun and enjoying the energy around me! If you are looking for a race to do, whether it's your first or for a challenge, consider this race. They have a 5k, 8k, and a 15k...

music makes all the difference

Wherever I may be working out, whether at a gym or outdoors, I must have music. I'm always amazed when I see someone running down a road with no iPod, it seems so foreign and wrong to me. But we all have our music, for me the techno and bass beat of a good song keeps me going but for the next person the sound of the rain hitting the pavement or the chirps of the birds is song enough for them. How do you like to workout? With or without music?

For Christmas I got a new iPod, so I updated my workout tunes with some new tunes. Some fast heart pumping beats, and some mellow deep breathing tunes. Yesterday I made a discovery of my new powersong as I was on the treadmill. Just as I was running one of my intervals I began to loose steam and was ready to give up when a song came on. You know what I am talking about! That song that just sings to you the way no other song sings. I find that whenever I feel weak, or like giving up I tune into that song and it gives me the necessary drive to keep going!! I love music.

My powersong: Diddy Dirty Money's "Coming Home"...

a whirlwind of change

Ever have a moment of clarity? A moment when everything before you suddenly just made a lot of sense? I had one of those moments, a much more powerful experience than I have ever experienced. I know this blog is usually more focused on my health & fitness, but I believe every aspect of your being is always intertwined with everything the makes you who you are, and all the outer aspects of your life. I'm not perfect, nor do I aspire to be. I'm flawed in many ways, but everyday I work at being the best person that I can be. Be proud of who I am. Where I came from. And where I am going. Here I stand, 32 years old, and though I'm on a path to improved health and an overall lifestyle change, I already feel strong. I'm strong because I tell myself that I am. I'm strong because I have a support system that believes in me. I'm strong because I am loved for who I am in every way that I am.

I. Am. Strong.

I've struggled for many years with my weight. Tried many different things. Had much help from many different people, but never succeeded. Not because they failed, but because I wasn't ready. I can't tell you that this time will be different, my words will just be that- words. So instead I will show you. This time it feels right. I feel ready. I've got plenty of support, still, and many avenues of inspiration and motivation. So my plan?

It's said that it takes 28 days to form a habit. So I'm making ME a habit. A habit to love myself, respect myself, take care of myself... to keep getting stronger. My trainer, Jennifer, has me keeping a food journal on-line. I started this when I started my personal training with her. Two months later, I'm just NOW getting the hang of it. I never realized how much I love my carbs. And what a challenge it is to teach yourself to cut back on the very things that you love. I grew up where rice was an almost every dinner ritual, now for the last 2 or 3 weeks I've substituted my rice for salads or more veggies. I don't really crave the rice anymore. So, to keep on the right path, to succeed, I'm going to form a new habit. A eating healthier habit. An exercising regular habit. For the next 28 days, I'm making ME a priority. No longer will I put myself aside for convenience, for laziness, for excuses. I'm now on Day 3 on my new path and I feel great! 

I'm only 25 days away from feeling stronger...