Tuesday, December 27, 2011

Don't make a "New Years Resolution" make a lifestyle change!

It is getting to be that time of the year again where we all eat till our hearts content, feel horrible, don't get off the couch, cold weather or family time prevent us from getting in our workouts, and then come January 1st we all see the gyms packed with people.  But what happens that second week in January when they all fall off their New Years Resolution wagons??? This is why I say, don't make a New Years Resolution, make yourself a lifestyle change.

We all set goals and expectations beyond what we can achieve.  We don't get fat or overweight overnight, so why do we expect things to get better overnight?  When we don't meet those goals and expectations, the easiest thing to do is quit!  It took me 2 years to lose my 140 pounds, and it was not easy, there was no magic bullet that made everything easy and quick.  It is still a daily struggle to pass up the peppermint chocolate bark, the mashed potatoes, or the fruit cakes (Well maybe not the fruit cakes).  It takes hard work, and most of all a lifetime committment from you to yourself to make the changes. It’s also not just that one commitment you must make to change your life, it is the 1000 plus choices you make daily to support that commitment.

So what is it you tell yourself, what excuses do you make about why you don’t exercise regularly, eat healthy, drink too much or smoke in the face of overwhelming evidence that you are literally killing yourself?  So what can you do to make and keep your commitment to a healthy lifestyle?

Here are a few things you need to know about commitments, especially commitment to a healthy lifestyle: it can be hard, no kidding.
  • Commitment can be inconvenient.
  • Circumstances change, people change.
  • Commitment is a promise against an uncertain future: you may not feel like it next week, you may have extra work to do or it might be raining.
  • Become aware of what has stopped you in the past.
What’s your excuse as to why you can't sustain a healthy lifestyle?
  •  I will never be thin, everyone in my family is heavy.
  • Diets just don’t work for me, I have tried everything.
  • I hate exercise.
I know that’s your story and you are sticking to it.  It’s your story and really it is only a story, you can change it to a story that will support your goals.

Do you suffer from lack of planning, thinking I will just squeeze it in? The truth is you do need to plan. So make a realistic plan about what you can do with the time and resources you have and just stick to it, one step at a time, one day at a time. Plan to get up 30 minutes earlier, walk to meetings or other activities that you might usually drive to, take the stairs, take a walk at lunch, etc.  STOP looking for the closest parking space and get off that elevator!!!  In just under 4 weeks I had my 63 year old mother, who never ran a day in her life, competing and completing her first 5K race!

Do you procrastinate? I will get started next week, after vacation, I don’t want to start unless I have the perfect opportunity, etc? Today is the perfect day to start regardless because as my father told me as a child, TOMORROW NEVER COMES!  As Nike says,” Just do it!”

Maybe you are so busy serving others, you don’t find time for you and you think that is OK. Be accountable, own your own NO. Really it is OK to take care of you and to say NO.  Stop being your own enabler!

You give up quickly; you think you will never be able to accomplish your fitness goals. Every journey starts with the first step and then the next and so on. The key is to keep going, even if you have a bad day or miss your goals for today or tomorrow or took a week off because you were sick, lazy, too busy, etc. Just start today.  Set yourself up for success, small yet achievable goals!

Do you get tripped up because you don’t like being told what or how to do something? Are you resisting the structure required to sustain a healthy lifestyle? Be honest with yourself, take charge and make a conscious choice, make a different choice, a choice that will support your goals.  Go to the gym and hire a personal trainer to start, give yourself someone to hold you accountable other than yourself.  Learn the workouts and proper techniques, then if you choose go off on your own!

Are there people in your life that aren’t supportive of your goals for living a healthy life? For some people it is a threat if you get healthy. Don’t share your goals with people who will not support your effort.  You unfortunately must step away from those people.  Still today I have people trying to force me to drink alcohol or eat things I know I shouldn't, they are only hindering your success!

Do you fear failure or success? Quiet the Lion of terror with Action.  You will never be as fit, thin, disciplined, dedicated, as fast, as someone else? Compete against yourself. Don’t compare yourself to others, strive to improve you daily.  Keep a journal and track your personal success.  I took a picture of myself before my journey in a doorframe, they never change, but you will!!

You may have a very large pile of excuses and thoughts that will justify your actions. Simply own your choices. You get to choose.  So here are a few tips to build that commitment muscle:
  • Be Present and make conscious choices about what you commit to and what is worth your commitment and the effort required to support that commitment.
  • Be Intentional about your commitments. Only make commitments you truly intend to and are able to keep.
  • Be Comfortable saying no; learn to establish healthy boundaries.
  • Be Aware of what you are telling yourself about your ability and willingness to keep that commitment.
  • Be Realistic about what is possible with the time, resources and energy you have and what might be required for you to keep that commitment.
  • Be Willing to keep all of the commitments and agreements you make-no matter how difficult or how costly. This will build your “commitment muscle”, strengthen character and inner trust.
  • Announce your goals so others can support, encourage and hold you accountable. But do avoid the naysayers
Learn to recognize when you are resisting for resisting sake, when it gets in your way of making healthy choices: keeping your commitments, exercising regularly, eating healthy and most importantly getting enough sleep.

Tuesday, December 13, 2011

Losing a friend.....

Today life has taught me that you should make the most of your days.  You never know when the opportunity will no longer be there.  I lost a great friend, while I only knew him for a short amount of time he made a lasting impression on me and those all around him.  He was dealt a bad hand, but he made the most of it.  Everyone of us should be out there making the most of our bad situations.  Stop wasting energy making excuses and get out there and do it.  What do you tell those that always seem to have an excuse as to why they CAN'T when we all know they CAN?!?!?

Thursday, December 1, 2011

Sugar Free, Dairy Free, Gluten Free Sweet Potatoes

Here is the recipe for the Agave sweet potatoes and Ginger gravy

5 cups of Peeled and chopped sweet potatoes
4 tablespoons of Ground Ginger
1 cup of Splenda
4 tablespoons of EVOO
2 teaspoons of pepper
1 teaspoon of
1/4 cup of Gluten free flour
1/2 cup of water
1/2 cup of soy/hemp/almond/coconut milk
1 teaspoon of Thyme
1/2 teaspoon on Onion Powder
1/2 teaspoon of Minced Garlic
5 tablespoons of Agave

Start with 5 cups of Sweet Potatoes
Peel and chop to equal sizes and then boil for about 15-20 mins or until fork tender.
Drain sweet potatoes and return to same pot. Mash Sweet Potatoes in pot with hand masher or hand mixer
Add 1 teaspoon of Ginger and non-dairy milk, 1 teaspoon of thyme and 2 tablespoons of agave and pepper to the potatoes for a creamy texture.

To make the gluten free Ginger gravy.

Mix flour, oil and 3 tablespoons of ginger in a sauce pot. Make a "rue" buy cooking picture on low. A paste will form, this is what you are looking for. Brown this paste (Rue) and in the sauce pot until golden brown. Once the desired color is reached, turn heat on high and slowly wisk in the water slowly and 1/2 cup of Splenda, 1/2 teaspoon of onion powder and 1/2 teaspoon of garlic. This will create your gravy. Note that gravy can be thinned with additional water. Gravy will thicken as it cools.

Tuesday, November 29, 2011

Active Ambassador Gear Review-LG TONE 700-HBS Bluetooth Headset

I recieved the LGTONE HBS-700 headset as a gift from Active Ambassadors and was asked to review it.  I am loving using it!!! In using it a little over a month, I have had no issues.  I typically could not wear headphones while running but this is like it is not even there.  It paired with my iPhone in under 40 seconds out of the box and ready to use.  The LG Tone HBS-700 Wireless Stereo Headset brings the high quality audio experience of stereo sound with the convenience of Bluetooth technology. Controls are well placed, easy to find and use.  I love the 10 hours of listening/talk time allowing me to utilize it all day in my home office answering clients calls while staying connected to streaming my music from my iPhone either while in the office, running, riding my bike trainer during these cold months, or doing my full body workout routines for my upcoming Ironman. It worked great when covered in perspiration. And I can SWEAT!!!

It also allows me to stay connected to my social life whenever friends and family are calling if I am out of the office on business or training. I can be in another room or outside and not have to carry my phone around everywhere with me.  I love the sleek design with the around-the-neck style without wires or bulky ear pieces like the Sony W3 Series.  I have on a few occasions felt it bounce while running and that was easily solved by placing it under my shirt collar without any discomfort.  I can wear it throughout the day without realizing I even have it on. The adjustable sized ear buds make it easy to get your personal perfect fit.  The LG Tone is the perfect accessory to enhance your lifestyle, especially an active lifestyle like mine!  It is priced comparable to other bluetooth's, however, this one offers so much more!!!  I have purchased two as Christmas gifts for family member's that have attempted to acquire mine!!!

Monday, November 28, 2011

After the Holidays......

Thanksgiving turned out to be a great Holiday this year.  I was able to get my 63 year old mother to run in her first ever 5K Louisville, Colorado Turkey Trot.  She finished in just over 47 minutes doing her Couch25K Walk/Run.  Hope that everyone survived the dreaded start of the Holiday Season.  There is very little that scares me other than food during the holidays, will I have the willpower to control my eating and keep off those dreaded pounds!  This is especially important as I start my training for Ironman St. George.  Over the last few days I have had many questions about how to eat healthy during the holidays.  I will be posting some great holiday recipes for all to enjoy.  We ate entirely gluten free, sugar free, and dairy free for Thanksgiving, and none of our quests could even tell until it was all over and we told them.  So keep a look out for the upcoming recipes.  Food can be healthy and still taste good!
I will also start to host a weekly radio report on www.pacepermile.com on events upcoming here in Colorado.  Check out my fellow Team MARATHON Bar member, Jennifer Vimbor's athlete nutrition podcasts and reports.   You can also check out reports on products and gear from endurance sport experts.  Be sure to check it out.

I am finally in the process of working with the Kaiser Permanente Colfax Marathon to put together a "biggest loser" marathon relay team.  Each member will be responsible for 3-6 miles depending on your abilities.  If you are interested or would like to start running, join our Couch25K program Sunday mornings at REI at Confluence Park in Denver, at 15th and Platte Streets.  Come out and join us for a fun time and learn to incorporate fitness and nutrition into your lifestyle!!!  Call or email me: rkalasky@yahoo.com or 303-828-7946

Monday, October 10, 2011

Another great weekend!!!

I have to say that I am truly blessed at times.  This weekend again was proof of that.  I was able to spend some time speaking with athletes at the Denver Rock n Roll Marathon Expo on the benefits of Marathon Energy and Protein Bars and then get several people signed up for the 2012 Colfax Marathon here in Denver.  Carlos and I were part of a photo shoot a few weeks ago to help market the 2012 marathon.  Made some great contacts that I hope with project me into a new career within the sports marketing, nutrition, or fitness markets.

Saturday I was able to speak with people that are battling morbid obesity and looking at their options to take back their life.  I love when I can share my journey with others and see that I have motivated and inspired them to do something and do something NOW!  It is never to late to take back control and get healthy.  I then was able to again spend time talking with athletes at the Expo about Team Marathon Bar and how this product has helped me to become a better endurance athlete.

Sunday I ran the Denver Rock n Roll Half Marathon and was able to PR, 1:36, man I have come a long way.  As my first marathon in 2010, the Denver Rock n Roll proved to be fatal to me as it took me down with excrutiating pain from a bad IT Band.  I was determined to make 2011 Course my bitch and I did just that.  It was a great training run for the upcoming Savannah Rock n Roll full marathon on November 5th.  I am training to PR that, as I would like to get my full marathon PR down from 3:56 to 3:30, I know it is a big cut in time, but I think if I pace myself appropriately I can do it.  Then again at this point, I have allowed nothing to stop me!  The next three weeks will be packed with 6, 9, 12, and 20 mile runs before tapering down the week before the Marathon.  I hope the ole body holds up!  Carefully evaluating the nutritional needs that I have to also help me prevent exhaustion and fatigue this time while running back in the hot and humid south.  I am heading to Savannah next week for work and will hopefully get in some training runs in the humid environment. 

 I never wanted to be one of those people who looks back and says, “I wonder if… If I have a goal, I’ll go out and set forth to achieve it. When something is your passion, it becomes everything. You put everything into it without hesitation. No questions. No doubts. Nothing to stop you.

Wednesday, October 5, 2011


I want to welcome those of you that are joining me in my journey from overweight to endurance athlete.  This has been an amazing journey and I hope that by blogging I can inspire others to overcome whatever barriers you may have and take back control of your life, leading a healthy and happy lifestyle can be yours if you take control and make it happen.  I want to thank all of those that have stood by and supported my insanity over the last two years, in all I think it was worth it.  Thank you especially to my partner Carlos Hill, who on a daily basis inspires me to be the best that I can be.  I am sure it has not been easy for him.

I started off my day by posting this message on some friends Facebook pages as they overcome challenges with their weight...

‎...It takes courage to push yourself to places that you have never been before...to test your limits...to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.--Anais Nin

Now it is time to run a short taper run before the Denver Rock n Roll Marathon this Sunday, I hope that I get the opportunity to meet some of you and share in your journey as well.