Thursday, April 24, 2014

3 Things Thursday

3 Things Thursday: What's going on in my world today? 


As part of my 2014 SEASON OF FUN, this weekend several of my athletes are doing a local mud run, The Into the Mud Challenge.  This sold out race promises "Filthy Fun for Everyone" and being mud season here in Maine, why not?
I have avoided these types of races close to tri season for fear of injury risk but since Knoxville is all about having fun, I am excited to share this experience with my "kids". They are somewhat regretting inviting me to come and play because my little competitive beast is coming out and I am all "LET'S KILL IT" and they are all like...NO! Let's just have fun. I say you can race hard and have fun too, right!?? Plus, there are mud and obstacles :) Sounds like the perfect time to go hard and have fun!

Do you do obstacle course runs and races? 
(if you are a Spartan Race fan, stay tuned! fun stuff coming up)


Lola's 1st race at 18 months old-a .25 mile track run! 
Speaking of races, did you know that Knoxville has a KIDS TRIATHLON? Yes! It's called the REVVIE. I am hoping that this will be coming to the Maine race too so Lola can participate! She has done the Kids Adventure Races with Rev3 and has done several kids runs...this would be really cool to have her to her first tri with Rev3.

The distances will be broken up by ages:

Athletes will be broken into two groups by age.
Ages 6-9
  • 150 Yard Swim
  • 2 Mile Bike
  • .7 Mile Run
Ages 10-13
  • 250 Yard Swim
  • 4 Mile Bike
  • 1.25 Mile Run
Lola's amazing finish at Rev3 Maine GLOW RUN 

Do you have children that race? Let's hear about it!!


FOOD! What am I noshing on lately??

Well, somewhat controversial in the "EAT CLEAN" camp is the powdered peanut butter, PB2.
Now, as someone who could eat an entire jar of peanut butter or almond butter in one sitting, I was happy finally try this out and I have been adding it to my IsaLean Pro shakes.  Mixed with my chocolate shake, it gives it a fantastic PB chocolate flavor without the nearly 200 additional calories (plus, it mixes up easier and I don't need my blender if Im on the go)

Food Babe did a post on PB2 and it's atrocities, the comments are just as interesting as the article itself. While I am an advocate of EAT CLEAN and this PB2 does not fall into my 100% clean category (it's processed and it has added sugar) I did not throw the PB2 in the trash and run for my life. It is a NON GMO crop and the ingredients consist of peanuts, sugar and salt, with 1g of sugar per 2 TB serving. I have no fear of the fat in regular peanut butter and I tried this product specifically to add to my shakes.

I did discover that there are alternatives available such as JUST GREAT STUFF, which is non-GMO as well, organic and uses coconut sugar. I will give this a try.

What are you thoughts on PB2? Have you tried it? 

In other food news, my new favorite snack is strawberries paired with walnuts.

As seen on my Instagram...two days in a row!

What's going on in YOUR world today?

Wednesday, April 23, 2014

Family, Swim, Work, Bike, Run,...Train?

This has been the weirdest triathlon season for me...ever...and it has not even started yet!

Looking back, I never took any time off from training (other than a few weeks here and there) and always went back full force-I love training. I feel so good and I dig having a schedule. After Cedar Point, I took a bit of down time and focused on family, my daughter starting Kindergarten and increased my hours working quite a bit.
My  Y Posse-after rocking out 200 push ups! 

I am a Personal Trainer and Triathlon Coach, I am self employed as well as working for my local YMCA (which I enjoy tremendously). I am coaching a group of athletes this year that are already making me beam with pride for their dedication, tenacity and drive!! Several new triathletes were born just a few weeks ago!

Karen, JDP, Marc, Abby, Kate
my local "kids"

This fall and winter I was also the Asst Swim Coach for our YMCA Swim Team, the Manta Rays and I learned so much and worked with an amazing group of young athletes, from age 8 up through High School. I got so much joy out of seeing these kids progress over the season and I look forward to returning next season.

I am also a weight loss coach, working with about 50 people right now that are totally rocking their programs and seeing some massive results. I love what I do and I get so much from seeing others succeed and reach their goals!! It's amazing...and I am lucky to call this work!

I went from working about 15 to 20 hours a week to 45+ and honestly, I have been struggling to balance it all. Training took a back seat and I have been feeling lost--without direction or focus.

I don't like not having a plan...or a Coach. Since I was feeling so unsure of what I would be doing race wise this season, I did not think it was fair to take up Carole's time without knowing what I wanted or needed.

Two podium finishes last season (Maine half and Cedar Point full) got me a slot to the AG Championship Series in Knoxville and I was stoked. Until about 4 weeks ago when I said "Hmm, think you might want to start training?" 

Honestly, I am no way prepared to race a Championship series and call it ego or whatever, but I don't think that I should be there toeing the line to that race unless I am there to RACE. Right now, I am just getting back into my own schedule and figuring things out for the 2014 season.

Rev3 Maine 70.3

Cedar Point 140.6 

Additionally, the cost of shipping my bike down there was also an issue and did I want to spend over $400 to ship my bike to Tennessee and not really race? HECK NO.

I am still going to Knoxville...and I will relay with my beautiful, smart and funny teammate, Holly --

I am going to run the GLOW RUN 5k without worrying about being off my feet. 

I am going to volunteer at the kids race Saturday and give back to a race company that does so much for me (Thanks Rev3).

I am going to cheer on my teammates and friends that ARE racing the AGC race!

I am going to enjoy spending time with friends and teammates that weekend. 

Am I bummed? Of course, but I knew darn well that I needed to get my behind in gear and prep for this race in January...then somehow it was April. 

I will learn how to balance full time work and being self employed...along with family...and everything else that needs to be done.

SO for this season, I want to focus on my run and get back to shorter, harder races (Oly) and some 5k's... then end the season with a bunch of half's (Maine, Poconos, Florida) and perhaps another stand alone marathon. 

Oh, and did I mention a fall 200 mile relay in the mountains of Kentucky...and a Spartan Race in the fall? :) (stay tuned for some fun Spartan stuff coming btw...hint hint)

After the break, I am feeling renewed and ready to tackle new challenges and have some fun this year!!

Psssst: make sure you look for the June issue of ALL YOU magazine hitting the shelves early May. You might know someone in there...

Monday, April 21, 2014

Motivational Monday: Start Living or Just Die

One of my favorite sources of inspiration and motivation over the years comes from Bruce Lee, martial arts master and a man with a very sharp mind. As I have grown as a human being an athlete, I have come to realize that the mind is the biggest element in training and racing.

To tap into that mental focus or that emotional well has some spectacular results. Being able to practice this over and over makes it habit. I believe that the body also really hears what the mind says and we must be careful what we tell ourselves...and limit that negative self talk.

I recall when I first started working with a Coach and I had my first race under her tutelage. It was a local 5k and I had a specific time in mind. I did not reach that time by just a handful of seconds and I was so pissed off at myself. I PR'd by quite a bit but because I did not hit some arbitrary number, my focus was on that and not the fact that my body had just performed as fast as it ever had at that distance. I did get quite the scolding from Coach that day about my attitude about it. Obviously, that lesson stuck with me to this day.

Lately my training has been very different than it has the past few years...I am so busy I struggle to find balance between working 50+ hours a week, family and training. This type of work schedule is new to me since I have been home with Lola the last 4 years so figuring it out results in less training. I am not working with Coach yet this year since my own athletic goals for the season have not been defined so it's the "No Training Training Plan" and some days my only workout(s) is the class I teach or the run I squeeze in between classes. There is less focus on pace and HR this year and just going by feel. I actually kind of like this...even though I do use my gadgets still. It's important to focus on the mind/body connection and not necessarily the data. 

This is a story reported by a friend of Bruce Lee. Fitting...

Bruce had me up to three miles a day, really at a good pace. We’d run the three miles in twenty-one or twenty-tow minutes. Just under eight minutes a mile [Note: when running on his own in 1968, Lee would get his time down to six-and-a-half minutes per mile].
So this morning he said to me “We’re going to go five.”
I said, “Bruce, I can’t go five. I’m a helluva lot older than you are, and I can’t do five.”
He said, “When we get to three, we’ll shift gears and it’s only two more and you’ll do it.”
I said “Okay, hell, I’ll go for it.”
So we get to three, we go into the fourth mile and I’m okay for three or four minutes, and then I really begin to give out.
I’m tired, my heart’s pounding, I can’t go any more and so I say to him, “Bruce if I run any more,” — and we’re still running — “if I run any more I’m liable to have a heart attack and die.” He said, “Then die.” It made me so mad that I went the full five miles.
Afterward I went to the shower and then I wanted to talk to him about it. I said, you know, “Why did you say that?” He said, “Because you might as well be dead. Seriously, if you always put limits on what you can do, physical or anything else, it’ll spread over into the rest of your life. It’ll spread into your work, into your morality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level.”

Do you impose limitations on yourself?
What could you achieve if you could lift those limits? 

Tuesday, April 8, 2014

Transformation Tuesday!

I am excited to bring TRANSFORMATION TUESDAY to Miles, Muscles & Mommyhood!! 

Having shared my own story of weight loss has brought so many people into my life that have had similar struggles and successes with overcoming obesity and reaching their health goals. I love the diversity of HOW and WHY and I am so  happy to share these stories with YOU. 

Let me introduce my friend, Jennifer. 

From Jennifer-Today, I got to live my version of a Cinderella story.  I got to tell the girl on the left that her goals of finally being healthy and running a marathon were achieved. I am now at peace with my past so I can live in the now.  All of your dreams can come true if you have the courage to peruse them. ~Walt Disney. 

Jaw dropping, right!!?? Jennifer has lost a staggering 160lbs. This beautiful Mom and Wife is just as pretty on the inside as well. I have been blessed to get to know Jennifer though mutual friends and the power of social media. I am HONORED to share her story!

In her own words:

My challenges with my weight started at a very early age. I can remember being on a diet as early as second grade. I was active as a child however so that slowed down the inevitable weight gain to a degree. By the time I graduated high school however my weight was in the 200's. When high school was done so were the sports and dance. The weight came on even faster. I tried every diet there was, TWICE. That was before I realized that diets don't work. I rode that roller coaster for years. Taking off ten or fifteen pounds and putting back on twenty or more. I did not have any health issues at this point but I dreamed of more. I desperately wanted to run and feel good. I also longed to wear the beautiful clothes that my counter parts were wearing in management for a professional hair care company. At the age of 28 I had enough. I was just over three hundred pounds and fed up. Was this really living I asked myself?! I had found my breaking point...
This is when it all clicked. If I wanted what I had never had, then I had to do what I had never done. I broke up with fast food as well as Ben and Jerry's. I started eating vegetables and fruit. (The joke at the salon that I had worked at was that I hated salad.Turns out it's delicious. Who knew?!) I started making some swaps (lean chicken or egg beaters vs pizza or cereal) and I also started walking. The walking turned to a run/walk and then a very slow jog. In about six months I had taken off fifty pounds. By the end of a year I had taken off one hundred pounds. In eleven years I have taken off and kept off, a little over one hundred and sixty pounds. I enjoy eating clean and running. It was not always easy. I have had many times that I had to remind myself why this was important to me. Now that I am here at a healthier me and I look back, I can truly see that every tear shed and every moment of frustration was not for nothing. Those times of my life built me. They made me strong enough to dare to run that marathon and to not back down when the going gets tough. It is so true that anything is possible when you just believe.


1. What would be your biggest piece of advice to give someone who wants to get started on their own journey?
Surround yourself with like minded people and lots of motivation. You will need a good support system which other healthy people in your life will provide. Someone to get you active on the day that it's a challenge or to share a new healthy recipe they just tried. 
The other piece of advice is motivation. SURROUND yourself with it! A Pinterst page, Facebook pages, follow blogs and make a vision board. A vision board is photos and words of what "healthy" means to you. Mine is inside a kitchen cupboard door with motivation and goals. Thinking of snacking, just look in that cupboard. �� All of this will keep you inspired when the going gets tough and that will be huge in your success.
2. What is your favorite moment in your journey?
Actually that would be the moment captured in the photo. When I was overweight as a child two of my teachers were running marathons. I always ached inside to someday be healthy enough to run one. I am so thankful for the photographer that captured the moment that I made that dream come true. I am crying happy tears there.It is still surreal to me.

3. If you could go back in time to the "old Jenn" and say just ONE sentence to her, what would it be?

"Your tears of despair will be 
replaced by tears of triumph."

4. What is your favorite workout?
This is tough for me to pick! I love Boot Camp and it has brought my life and fitness to a level I never thought possible but I have to go with running. That dream is what kept me going along the journey. Starting as a run/walk, running that first mile then my first 5k, 10k, half marathon and then the Dopey Challenge in January. Running puts me in the right head space. To remember how far I've come and to dream about what's next. Running saved me.
5. What is your favorite meal?
Almond flax chicken (marinated in olive oil, almond butter, lemon and spices) and roasted brussel sprouts. Yummy!!!!

Friday, March 28, 2014

Let's CELEBRATE #TuTusRock

Ahh, this little SELF issue really blew up thanks to social media and you all sharing this story.
I am DELIGHTED to see all of the good that is coming from this blunder by SELF.

Monika Allen is seeing that an entire community of runners and women are behind her and rallying to cheer for her! Her business GLAM RUNNER has seen a HUGE influx of business (she can't even keep up!) and the attention to GIRLS ON THE RUN has increased. Virtual runs are kicking up all over the place!! Fundraising for cancer and GOTR all over are increasing....GOOD GOOD THINGS.

Being one to focus on the POSITIVE!!! Let's CELEBRATE all the good things that are running, getting healthy and LIFTING ONE ANOTHER UP UP UP!!

Let's SHARE our LOVE of being active with tweets, FB shares, Instagrams and Pins of everyone getting out, moving and SMILING!! Tag 'em #TuTusROCK!!

From GLAM RUNNER's FB page:

Thank you everyone for the overwhelming support! While we were hurt by SELF Magazine's use of our photo in their magazine, instead of bashing them for their mistake we'd like to embody the Girls on the Run San Diego spirit and show our solidarity with our positive response. Do something awesome and dedicate it to Glam Runner - post an encouraging quote on Facebook, go for a run in your neighborhood, shout encouragement to runners on the street, or wear a tutu in your next race. Help us share why ‪#‎tutusrock‬!

Thursday, March 27, 2014


wow...I am so glad that I Facebooked/Tweeted/Blogged about the lame article from SELF MAGAZINE digital version yesterday...based on the thousands of blog hits, replies to all the posts and tweets about it--
I am guessing that SELF magazine won't run this in the print edition!

THEY DON'T HAVE A CLUE as to how appalling their BS is...

if you have no clue what I am talking about, here:

What is actually really disgusting about this who debacle, is how they OBTAINED the images of these two fabulous woman RUNNING IN THOSE TUTU's.

Guess what?? This is how--

SELF magazine after the magazine solicited their business, GLAM RUNNER, for photos of runners in tutus. They were disappointed and shocked after the photos they provided to the magazine were used as part of a feature of things SELF Magazine considers "lame". 

FROM GLAM RUNNER Facebook page:
Excited to see our tutus in SELF Magazine ... but shocked to see that running tutus are classified as lame. Especially considering the fact that this picture is from last year's LA Marathon when Glam Runner founders Tara and Monika ran together as superheroes ... because Monika was recently diagnosed with brain cancer and was running a marathon in the middle of a year of chemo.

The magazine Editor, Lucy Danziger is even MORE LAME!!

Here is her "apology" on the GLAM RUNNER Facebook page in the comments of a post talking about how SELF used the images and their "Lame" label--

Really?? TUTUs make you FASTER??
And I don't care if you support "pink ribbon" anything...the fact that you would use something as simple as wearing a tutu while running and label it LAME is insulting. 

WHY IS IT SO HARD to UPLIFT AND SUPPORT women who are getting out and getting  moving? Regardless of size, shape or what you are wearing? How does this encourage people to get healthy and have them embrace a fit life?

From a magazine that worships celebrity, overpriced fashion, airbrushing the models to an unrealistic body size and perpetuating an image of unattainable beauty to a population of women who already struggle enough with self image?


I did see that NBC in San Diego, CA caught light of this story and they have shared it!!


So I encourage you to 




Let' show our SUPPORT for Glam Runner and send messages that are positive and encouraging. 
I cancelled my subscription to SELF and will instead spend that money on a new TUTU.

I'd love to see you TWEET yours TUTU pics!! 

Wednesday, March 26, 2014

SELF Magazine: LAME

I stumbled across this yesterday and was like WTF...


FROM GLAM RUNNER Facebook page:
Excited to see our tutus in SELF Magazine ... but shocked to see that running tutus are classified as lame. Especially considering the fact that this picture is from last year's LA Marathon when Glam Runner founders Tara and Monika ran together as superheroes ... because Monika was recently diagnosed with brain cancer and was running a marathon in the middle of a year of chemo.

Then I read a post from the sister of one of the girls featured

My sister TMae Baize and her friend Monika Carlson Allen were recently picture in SELF magazine after the magazine solicited their business, GLAM RUNNER, for photos of runners in tutus. They were disappointed and shocked after the photos they provided to the magazine were used as part of a feature of things SELF Magazine considers "lame". Instead of using an anonymous photo from any race and blurring out faces to diss active and enthusiastic runners, the magazine used a photo that Tmae and Monika happily provided. Glam Runner is a business that comes from their heart and is used to fund a cause close to them called GIRLS ON THE RUN, which not only trains young girls to run a 5K, but also helps the girls address issues such as body image, bullying, and peer pressure. Additionally, the photo featured is from a marathon that Tmae and Monika ran dressed as Super Heroes because at that time Monika had recently been diagnosed with brain cancer and was running the marathon in the middle of a year of chemo. The tutus do not make for a faster PR, but when wearing them in group, identify teammates, runners can be motivated by the attention the tutu brings, and spectators can't help but smile. What IS NOT LAME is the sight of hundreds of young girls in tutus running their first (or 10th!) 5k with a fun costume on and a smile on their faces. SELF Magazine, next time you need photos to put someone or something down, don't ASK for them from a business.

Friday, February 28, 2014

Which Whey?

My whey or the highway...

Ha! love it. I am actually reposting this blog from one of my athletes who is also a former scientist. I love that she digs into the science behind nutrition and training. We can have totally geeky convos about all kinds of stuff! Anyway, when it comes to protein supplements, not all are created the same.

Do you know what is in YOUR protein powder? 

Heavy metals? Hormones? Stimulants?

I love that MY whey is organic, from grazing grass fed happy cows that are not pumped up with hormones and antibiotics. My protein powder is safe for children, pregnant and nursing Mom's and provides a full range of amino acids and nutrients. 



In keeping with my new Friday theme of “Food Fact Friday”, I’m taking a look at Whey protein powders.
I was introduced to protein powder about 5 years, when I started working with a trainer at the gym.   She recommended a protein powder, that was awesome!!  Loved it!  But as time went on, I started to learn about protein powders and what was in them.
And I started to learn what I DIDN’T want in my body.   As part of my “building a bada$$ triathlete” this year, I kicked up my nutrition plan.  Switched over to organic meat, (I already was eating fish 1-2x’s/week) and upped my veggies.   And my nutritional plan has a new protein powder.   And I kept hearing how this one was so much better, from athletes, I respect, who were feeling a difference in their performance.
Being the researcher that I am, I took a very close look at not only the ingredients but WHERE they were coming from.
science_microscopeAll whey comes from milk.   NOW, I’m one of those folks  who firmly believes that if we ingest things, like whey, that come from an animal, then what condition that animal is raised and handled, affects that food.   Instead of me getting on my soap box and talking about how those factors affect our food, here is a GREAT article that explains it in detail.
Grass fed vs grain fed <<<-----seriously b="" read="" this="">
I LOVE the paragraph that says It’s not only important what we eat. It also matters what the foods that we eat, ate.”
And that is the take home message for me.   The protein source for my nutrition plan is from grass fed, free roaming cows.  Whey protein from grass-fed cows deliver more amino acids and nutrients, is made with the finest non-denatured,  cold processed whey protein concentrate from grass-fed cows that are not hormone treated.
So, I’m taking in a protein powder that my body loves!!!   And did you know????
  • The more natural your food, the more lean muscle and the less body-fat you’ll probably have (this is because natural foods are assimilated better into the body)
  • Toxins that you ingest can impair the fat burning and muscle building processes
My objective, in using protein powder, is to gain more lean muscle and drop the body fat.  And by using a protein drink that does that AND has no “add-ins” (like hormones that the cow was given), I feel I am cleaning out my body a bit more.   We are subjected to taking in toxins we don’t want (pollution, pesticides, etc) and if I can take control of some of that, I know my health will benefit.
I LOVE my new nutrition plan!!!

Thursday, February 27, 2014

Marching Ahead...

thanks for all your comments and questions about my nutritional plan. I would LOVE to share with anyone about, feel free to reach out to me to chat! 
(you can find me on FB and msg me or email me at jsmalltri(at)gmail)

I cannot believe MARCH is almost here!!

This coming month is full of adventures and one of my favorite times of the year.
Not basketball.
Not St. Patty's Day.


Last year we ventured out to Boulder CO and it was a BLAST! This year we will hold summit in Rev3's hometown of Manassas VA. They have a HUGE retail store and the company headquarters there. I am so excited to check it out and see my teammates...and meet the newbies who are joining us in 2014.

The thing I love about our team is that they always see to pick some really cool folks. Just when I think the team can't get better, it somehow does. We all end up very close friends and summit is certainly a way to bond even more. 

With the very tragic loss of our teammate, David, we are welcoming his beautiful wife Ashley to our team. I am sure it will be a very emotional summit this year as well. David was an amazing man and he made all of us smile just being around him. 

I was super excited to see that my friend, Eric made the team this year so we will be flying down to VA together! Also, another friend, Jen G. made the team too!! I met Jen on the beach several summers ago when I first started doing triathlons. She lives in CT and visits Maine in the summers. 

some very mature antics on CO last year

There are so many cool "new kids" this year well as returning veterans that I adore. 
I really love this team and they have become my second family. 

I am also excited to go back to shorter distances again and work on speed and power for a bit. I know that I missed running faster and now that I am getting leaner and stronger, this will be super fun!

Other than Knoxville, Quassy, Maine, Poconos and a handful of other races, my season is still not fully developed yet! There will be some sprints and Oly's in there with a bunch of halfs...That is a weird feeling since I usually have everything planned out December...but with working has been so busy with clients and classes! I love it. 

a rough day at the "office" with my coworkers little girl, Olivia! she worked out hard with us today! 

What races are you getting excited for??