New Year's Resolutions

I am so ready for the New Year detox.  Freak, I am stuggling with my buttons AGAIN!  I have tried to find something to blame my 15 pound Holiday gain on, but haven't come up with a good enough concept.  I could say that the grocery store has ran out of fruits and vegetables and left us buying just sweets and yummy chocolates.  I could also say that the local bakery ran out of home made wheat bread and had a super sale on jelly filled donuts.  No matter how I say it,  - "it's a really good time for detox"! 

Have you made your New Year's resolutions yet?  Just so you know - I failed on 98% of last years goals.  Now, why is it so hard to stick to your New Year's goals?  I think for me it's called lack of planning and preparation.  I found this cute little video that makes life for 2011 seem a little more enjoyable. 

Goals for 2011 coming soon!

Doing What You LOVE, With Those You Love - featured writer Amy Boehme

I haven't known Amy for long, but have realized what a talented young mother and athlete she is.  It's amazing to see how far she has come in the sport of cycling.  Thank you for sharing your story with us.

DOING WHAT YOU LOVE, WITH THOSE YOU LOVE - Featured Writer Amy Boehme

My husband Matt got me into riding three years ago, and I enjoyed it as just a recreational pass time. My second year of riding (2009) I was invited by a cousin to do the “Little Red Ride” in Logan, Utah. Little Red is a “charity” ride benefitting Breast Cancer, and is held in the (mostly) flat Cache Valley on the Utah/Idaho border. The first year I did 64 miles, and the last ten just about killed me. I was barely able to pedal into the finish line, and every part of my body hurt and I felt SO sick. I was able to do more riding in 2009, but I was bummed that I felt I did so bad on that ride. I shouldn't have been so hard on myself, as that was my first ride of any significant distance. Later in the summer Matt and I rode in the Heber City Century. We only did 50 miles, so I could get back for a job (I’m a face/body painter).

The hills were many and often! Riding up back side of Jordanelle was a monster, and I did it at only 4 mph. But I did it! After that I realized: “I may be slow but I can do it!” Even if it is only 4 mph... This has become a sort of mantra for my approach to hills. I rode the trainer through the winter (not my favorite pass time) and then did the Little Red again in the Spring of 2010. This time I did the full 100, and when I looked at my time at the 64 mile mark it was 2 hours faster than last year! That was it, I had caught the bug. I love this sport where my biggest competition is against myself!

I love doing a work out that doesn't feel like a work out. I was never interested in sports but biking changed that. I can truly say that my health and musculature have never been better. The part I like best about cycling is being able to do it with my husband. It is so nice to share something you like so much with someone you love. And he is the best wind break ever! I can follow him up a hill at 15 mph instead of my now 6 mph. I like that I can see improvement in my rides, and in a very real manner; Less time for identical rides is usually better! This fall before the snow I was able to do 30 miles in 2 hours and that is an accomplishment I am proud of. I look forward to many, many years of pursuing even better times on my bike!

Positive Response - Featured Writer Jennica Hirrlinger

POSITIVE RESPONSE - Featured Writer Jennica Hirrlinger
My son, Lincoln, is obsessed with golf. He walks the course for an average of 7 hours a day in the summer. He wears collared shirts instead of t-shirts because that’s how golfers dress and when I do the laundry I find golf balls and tees, ball marks and tiny pencils. The kid is obsessed, for sure.

He asked to get a private coach to help him improve because he wants to play in the PGA when he gets older. He works incredibly hard and he practices like crazy. His work ethic for golf is very inspiring.

In a weird way, he kind of reminds me of myself. When the race season kicks over and I pick the next seasons races, I eat , sleep, and obsess those races. I check previous years’ race times and then I figure out my training according to those winning times. I visualize courses and transitions in my head and I see myself crossing the finish line and doing well.

Then, I do the race and I find that it’s hard to know what to say when people ask me how it went. If I did well, I don’t want to sound like I’m bragging. If I did poorly, I can’t say much because anyone who tries is a winner, right? And because most people don’t have the same race expectations that I do, it can feel a little strange when I can tell they don’t understand why I would tell them all the things I could have done better when I just won the race.

Yesterday, Lincolns’ new coach came to meet us and to give Lincoln some things to work on in the off season. First though, she asked him to tell her about his 2010 season. He listed several different tournaments and talked about how he putted poorly at this one, it was raining at that one, he played the wrong ball . . . all these negative things.

The reality is that he won all but one of the district tourneys!

Then, she pointed out to him and us about how he focused on the negative and had to be pushed to say anything positive about those tournaments. I realized, that this was another way he reminds me of me and this made me sad. It was sad to think that of all the great “athletic” things I could teach my kid and he is emulating my negativity . . . or, at least, my unwillingness to be satisfied with my efforts.

The coach taught Lincoln a new phrase. “Positive response nets positive outcomes.”

This is his new motto. He knows what he needs to work on and he will but he will do it in a more positive way. He will learn to love the distractions and the journey. And, he will learn a lot about life.

And, I intend to be more like him this time.

Being Human(e) - Featured Writer Stephanie Hancock

Being Human(e) - Featured Writer Stephanie Hancock

So, thinking of Christmas, I decided that grumpy athletes remind me of Scrooge (before his metamorphosis). They think only of themselves and find no joy in the success of others.

Thankfully, I don’t know a lot of grumpy athletes. Most people I know are really, truly wonderful. I loved the idea in the book, “Born to Run” that the best athletes were also the best people – the most loving and inspiring. They excelled, but not at the expense of compromising their humanity. They didn’t squash people to get ahead, but pulled others along with them to the top.

I like that. I like that a goal doesn’t have to be about beating everyone else but about everyone cheering each other on to meet their own goal. I like the idea of sharing the experience, of everyone doing their best and everyone pleased with each other’s performance.

The potential problem with being the Scrooge athlete is that being better than everyone becomes his identity. He haughtily pulls inside himself, too worried about his performance to even consider cheering anyone else on. And then the inevitable happens: one day, he fails and finds himself all alone. It is devastating because he has lost – not only the race, but all the wasted time focusing on something fleeting instead of something lasting.

Something lasting…like what? Like being the best person you can. Like finding as much satisfaction in your successes as in other’s successes. Like being comfortable, adaptable, and flexible to the curve balls coming your way, bouncing back with a smile and a good heart.

Speaking of curve balls and a good heart, three weeks ago my son was teaching my five-year-old daughter to play baseball. She stood too close behind him when he swung a big, heavy metal bat…right into her nose. It moved the bridge of her nose off center, breaking the bone and breaking the skin. I ran her into the bathroom where she bent over the sink, gushing out sobs and blood. When she caught her breath long enough to speak, the first thing she said was, “It’s okay, Mom, it was an accident. He didn’t mean to. He feels really bad.”

I was floored. Her first thoughts were for her brother. After her surgery a week later (they had to wait for the swelling to subside before they could do the surgery), she woke from the anesthesia, looked at me groggily, and asked, “Am I okay?” I assured her she was. She then immediately asked if she could please call her brother at home to let him know she was okay. Again, her first thoughts were of him.

I didn’t teach her that, she came that way. She’s a loving, happy and joyful person. She’s also an incredible runner. I kid you not, that girl can run. Sometimes I’ll take my kids to the local university indoor track for some exercise when we’ve been cooped up in winter weather too long. My daughter always picks one of the college kids out and joins them in their run. She keeps up for a couple of laps, takes a breather, then finds a new running partner, bouncing from new friend to friend. And the way she runs, you’d think she was in Disneyland having the time of her life. She grins when she runs. She loves it.

She loves everything. She cares deeply for people. Her loving energy translates to beautiful running. I look at her and think of the hypothesis in “Born to Run” and I see the possibility that it is true.

I’d like to be like her. Sometimes I’m nowhere near, but sometimes I get close. I run two kinds of marathons – first, the marathon for me when I try to get my fastest time yet. When I’m running for me, it is thrilling, a real test of my stamina, a time to see what I am capable of. But it’s all about me. The fun is there, but it’s passing, sometimes followed by post-race let-down (although not as often as it used to happen). I don’t even remember what my times were or what the courses were like. For those “me” marathons, I mostly remember who was there to meet me at the finish.

Then there’s the marathon I run with my brothers. We run to simply share the journey. Two of my brothers and I take turns pushing our oldest brother, who is quadriplegic, in his racing chair. We switch every two miles, take care of each other’s needs during the 26.2 miles, and spend at least the first half laughing and talking. The second half we all kind of clam up, except for our oldest brother. He says really inspiring things like, “Think you could go any faster?” or “I don’t think we’ll get a good time, maybe we should go back to the beginning and try again,” or “Are we there yet?” He has this really evil laugh that follows such statements. He makes us not take things so seriously, and he obviously enjoys the heckling. In fact, he enjoys the whole race, while those of us pushing enjoy a lot of it…and then we enjoy the finish. My brothers are good people. To spend hours on our feet or in a wheelchair together is maybe not the most exciting thing, but it’s definitely satisfying and memorable, something we can do together, and a way to include our oldest brother in the joy of moving. And when we run, our oldest brother grins – he grins like my daughter when she runs. Good, loving people, the both of them. And good at loving the run just for the sake of the run.

I am delighted that I met my personal running goal during one of those “me” marathons. But the second kind of marathon – the “us” marathon - is the one I’m most proud of. It’s not easy pushing a grown man that long (and it takes us a l-o-n-g time), but it is so so so much fun to race together. It is quite the experience to see the delight on our big brother’s face as the crowd cheers him on and fellow racers give him the thumbs up. He becomes a part of some really great people – or perhaps they become a part of him, a really great person. Racing together does that - makes you a part of each other.

Maybe we are all part of each other, and maybe when we include each other we all become better people. Maybe we can all find joy in the journey together. Maybe we all were “born to run” (or ride or ski or swim or just move), one way or another. Hopefully we will all be out there with silly grins and wicked laughs, pulling or pushing each other along to success.

Jersey LOVE

It was so fun to see all you girls riding with your Bella Rosa jersey's this past cycling season.  You all ROCKED!  Just a shout out to let you know I have a few jersey's left, and will be selling them at discount.  $50.00 bones for this sweet piece of art.  If you are interested I have size M and size L left.  Just zip me an email if you would like one shipped out.  Heading out to play in the snow.  Good times.

New Build - Kyle

I just can't help posting some of Brian's amazing builds on this GIRLY blog.  I know it is a girl site for girls, but sometimes it's ok to love boy things.  Like this custom Kelson cx build for Kyle.
Boys are funny when it comes to taking their photos.  I was able to snap a few pics of Kyle and his new ride.  This was right before we got three feet of fresh new white pow.  Check it.

Gifts that make you go ahhh!

Thanks to the advice of several of my good Bella buddies, I have decided to quite my day job at the Hospital.  Stability?  Who the heck need stability?  It looks like I will be able to spend more time working in the bike department, which makes me smile.  I have also ordered a bunch of photog equipment, which makes me really want to cry.  I will be working until I die before this stuff gets paid for. 

BELLA UPDATE:

• I have been putting together a bicycle package called the "bluebird special".  This package will be available January 1, 2010 and is seriously going to make you freak out.  It will be a custom bicycle package for a few special buyers.  I have a designer working on the paint scheme and I think it's gonna be a jaw dropper.
• Do you do century bike rides?  What about do triathlons?  Bella Rosa Bikes will be offering gift packages for you to give to your fellow athletes.  Coming January 2010

I am sure many of you have not had time to get out and get your Holiday shopping done.  Well, I love waiting until the very last moment possible to do mine.  If you still need gifts to buy for those spoiled brats - here are a couple of ideas.

What a great way to say I ride bikes.  Super cute ring idea.  Go here to check out her cute Etsy site.

This is one of my favs.  One year for Christmas, Brian and I made these up for our fellow cyclists.  Super cute idea that you can purchase here.  Good luck with your Holiday shopping.  I will keep hunting for a few more special finds.

Job Hunt

Alright, so I have been gone for a bit.  Not on vacation, but working . . . working . . . working.  I hope all of you had a wonderful Thanksgiving with loads of turkey, and family fun.  Due to the fact that I have to work Thanksgiving and Christmas this year I am considering quiting one of my day jobs.  Help me out with this one.  Here is a current list of my daily works and I am needing to dwindle it down to a few favorites.

• Bella Rosa Bikes - this is my passion!  I LOVE my job here, and WON'T give it up.  It makes me happy.  It brings peace to my inner soul.  It completes me.

• Rusty Mill  - My good friend Kelly and I have started making frames, and other rad wood stuff .  We love it, and I DON'T want to give this up either.

• Born Ready - I sell kid tees at the local craft shows.  I LOVE this and don't want to give this up either.
• Photography - This is a hobby that has turned into a true passion. Opening up a photography collective in small college town next month. I am in LOVE with my camera, and don't want to give this up either.

• FULL TIME MOTHER & WIFE - This is my favorite of all favorites!  I couldn't ask for anything more.  I am in love with my family, and don't want to give up this fun full time job.
• HOSPITAL - I have worked at the hospital for 15 years.  I am greatful for this job, but don't LOVE it.  I can't quite give it up due to stability.  Freak, life is confusing.

So, because you are my friends and help me with all of my issues - I NEED HELP!  I'm on the job hunt. . . the hunt to dwindle down the things I don't enjoy.  The problem is I LOVE all of them.  Oh dear Bella friends, please help.

Bike Fit Article

(thanks to my good friend Kelly for modeling for the article)

The other day a guy named Mike called.  He said he was interested in getting a gift certificate for his wife for a custom bike.  She was celebrating her 50th birthday, and he felt he wanted to surprise her with something special.  Mike, you are a TRUE man.  What a rad gift!  To make a long story short - Liz came over to get sized for her new ride.  The look on her face when I wished her happy birthday was priceless.  Big grin from ear to ear!  I don't think I have ever seen anyone so excited for a custom ride.  During her fit analysis with her current bike Brian and I noticed that she was going to be a great candidate for custom.  You would never know that Liz just turned 50.  She is my inspiration - cross country ski master, teli instructor, forest service ranger, and cyclist.  The thing that put the icing on the cake was that she just moved to my small little town.  How cool is that?  Can't wait to bike with Liz this coming spring.

Yesterday an article ran that Brian and I wrote in a cool online magazine called Cycle and Style.  It was an article on bike fit for women.  Check out the amazing website.  Great resource for women in the cycling world.  Check out our article HERE http://cycleandstyle.com/2010/11/sitting-pretty-intro-to-bike-fit-for-women/

Tough Cross Chics Rock

Saturday at the local cross race there was this girl. 

I don't know her name or where she was from, but what I do know of her is that she is friggin tough.  She was racing in the men's cross division and kicking some serious butt!  The thing that was so impressive was the determination on her face.  She was going to give it her all and not an ounce less. I learned a pretty valuable lesson from her.  Sometimes giving 100% is not enough.  Dig in and find that last 10%!  In the end it will make a huge difference in how life turns out.    

What Do You Dream?

Ever since I was a kid I have had big dreams.   Big hopes of one day becoming something amazing.  Becoming something that I could be proud of.  Why is it that no matter what we dream it seems unreachable?  Well, I have realized that unreachable is good.  No, unreachable is great.  Seriously!  It means that we have to continue to strive for perfection before we can reach the unthinkable - the unreachable dream. 

Do you dream?  What do you dream?  What are you reaching for?  I heard this quote by Gail Devers that said   

"Keep your dreams alive.  Understand to achieve anything requires faith and belief in YOURSELF, vision, hard work, determination, and dedication.  Remember all things are possible for those who believe."

So tonight when you go to bed DREAM!  Dream about life.  Dream about your next finish line.  Dream about your hard training.  Dream about your early mornings.  Dream about your smile while riding through the wind.  DREAM!  Even if those dreams seem unreachable - Dream.  

Sweet dreams my friends. 

What is an Athlete - Featured Writer Jennica Hirrlinger

I can't believe it's already November.  The leaves have fallen off the trees and the crisp clean air means it's time to prepare.  Yeah, snow!  The bicycle hooks will soon be filled with the bicycles of my three little ones along with the bicycles of me and my husband.  It has been a very fulfilling year.  CX season is still in full swing so those bikes will remain unpolished for a little longer. 

My good friend Jennica has done it again with her featured story.  I always love reading what all of your thoughts are.  As a female race women are truly powerful individuals.  Man, I would LOVE to see what life could be like if we all put our hearts and minds together for a special purpose.  Keep rockin' it this month girls.  GIRL POWER.

What is an Athlete - Featured writer Jennica Hirrlinger

I recently saw a news story outlining how a high school girl chose an autistic student in her grade for her date to their senior prom where it was probable that she would be voted Prom Queen. This young man was so excited for an evening out with this beautiful girl that he slept for a week prior with his tux layed out on his bed. The other students responded to this unusual situation by voting them prom royalty as their King and Queen. The newscaster went on to mention a few other similar incidences occurring across the country and summed it up saying, "Some of today's young people are changing the definition of beauty..."

I was considering this story as I went to work the next day and saw all the different kinds of people running or biking for exercise that morning. It used to be that only super fast, naturally talented, traditional-type athletes trained for and participated in races but today, pretty much anyone can and does register. Marathons and triathlons are some of the fastest growing, most inclusive sports in the world right now. Have you ever seen such a wide-spread support system?

With the exception of only few traditionalists, most people are thrilled to see the growth and to help pass on their knowledge of these sports and training techniques. Some elites even stand at the finish line, long after they have completed their race, cheering until the last competitor has crossed over.

I gave a talk once where I used my bike and my tri gear as visual aids to illustrate my point. A few months later, a neighbor approached me and thanked me...saying that, because of my talk she and her family were inspired to start running and they had planned to compete in a 1/2 marathon! She seemed super excited about it and was thrilled about the weight that she and her family had lost already.

      (Jennica is always doing something active and fun with her kids and other's in the neighborhood.  Cute pic at the local sand dunes)

It has been a couple of years since then and I still see them out running as a family. They are not, what some would consider traditional athletes but they are none-the-less ATHLETES. They are a brave, skinny, amazing, dedicated family of athletes. They, and so many others today, have changed the definition of the word athlete.

And that, is inspiring to me!

Jennica Hirrlinger



Feed Zone - Priority

This picture just makes me laugh.  No, I mean bursting out in laughter with tears rolling down my cheeks - laugh.  It reminds me so much of myself, but without the extremely large pointy boobies.  I am sure we have all been there!  Waiting for that special someone to roll up with sweat dripping down their faces to hand them a nice cold bottle of ice water.  Oh, how it makes us feel important to know that we somehow contributed to the success of their race.

Let me explain how nature sometimes take precedence over the feed zones.  Race day - 80 miles of traitorous terrain.  Brian had volunteered me to be at two different feed zones taking care of two different riders (my husband included).  I was prepared to succeed.  When both Brian and Tim reached feed zone number one I was waiting with bells on running like the girl in the photo above, but without the pointy boobies.  Success!  Feed zone number one down and one more to go.  Well, on the drive to the next feed zone mother nature was calling.  No, I mean she was screaming to stop.  Thank goodness for the Ranger's station that was so conveniently placed on the way to the next zone.  Oh what a feeling.  Enjoying the nice fresh air while gazing at God's beautiful country.  It wasn't until I noticed racers screaming past my car that I started to stress out a little.  Goodbye, great feeling  - hello nightmare.

To make an extremely long story short.  The bikers were a lot faster than my potty break.  As I was enjoying nature, and feeding my hungered soul - my husband zoomed past me in hopes of the next feeding grounds.  Yeah, I missed the feed zone - and with 40 more miles to go into a head wind I was going to face serious harsh looks for the rest of my life.  I was no longer feeling like the girl running down the road holding the nice fresh water bottle cheering her loved one on.  I felt guilt!  Holy ($)#*@ I missed the feed zone.   I did get crap for a while and I think it will take a lifetime of sarcastic remarks before Brian forgets about this event.  So, a solution to all of your female problems is this

1. Shiz in the woods
2. Shiz in my pants
3. Hold it until my eyes start to water (I would suggest this one)

Hope you have a super duper Halloween night! Take your family down to the local Spooky Cross CX race.  Fun for the whole family.

Morgan Watson - A CAUSE WORTH RIDING FOR

Last week a good friend of ours stopped by to get his Kelson bike ready to roll for a bike ride him and his sister were participating in.  He said that he and his sister Alisa would be staying with (get this) "LANCE ARMSTRONG" at his home in Texas.  Pretty cool huh?  Well, the cooler thing is that they are riding for a cause.  Here is a note that I got from Alisa last week.

Dear Family and Friends,


My brother Ryan and I are participating in the 2010 LIVESTRONG Challenge this weekend in Austin, Texas. I will be riding my bike for 40 miles and my brother for 70 miles - a total of 110 miles. We will be riding to honor and help Morgan Sage Watson in her fight against cancer.

About Morgan

Morgan Sage Watson is the most vibrant, fun-loving, and amazing person you will ever meet! In August of 2010 (at 15 years old), she found a large lump in her breast and had it removed for testing. On August 27th, 2010, Morgan was diagnosed with Medullary Breast Cancer. Morgan has just begun this long journey, but she's going to make it! She is the beautiful daughter of Jana Meikle Pendleton and Boyd Pendleton, Johny Waton and Crystal Watson.
Please help her cause by donating at:

Go to: http://www.livestrong.org/, select: DONATE, then select "Support Participants." The challenge that we are participating in is the LIVESTRONG Austin. Enter my name or my brothers: Alisa Shirley or Ryan Shirley.

Our goal is to raise $1,000.00

The Power to Choose

Aren't we lucky to be able to have the power to choose who we are and what we want to become.  I think it is pretty powerful to have the ability to be whatever we desire.  Now, I don't think that this comes easy.  In fact I think it actually causes me to freak out just a little.  Remember, I was committing to you months ago about how I was going to change the way I approached myself and my body.  First off, let me just reiterate the words I wrote here. 

"I have committed myself and family to eating healthier.

For three months I will document my progress. I will give you weekly updates on the positives and negatives of Living the Life. I will share with you my experience of becoming a beautiful person from the inside out."

NOW let me give you the definition of commitment

• the act of binding yourself (intellectually or emotionally) to a course of action;
• the trait of sincere and steadfast fixity of purpose;

So as you are aware, I have not achieved my three month goal.  The problem that most of us have is that we give up to easily.  When things get a little difficult, most of us just quit.  When we loose focus or don't have a goal, we just give up.  Now, this is where things get amazing.  We have the power to choose.  The power to choose whether we make new goals.  Whether we wake up early or sleep in.  Whether we eat the donut or grab the crispy apple instead.  We are powerful!  I think that is pretty AWESOME.  So, if you have not maintained top performance - make new goals.    If you have gained a few extra unwanted pounds - make new goals because we have the power to choose.  The power to choose if we will be fit and healthy or not.



(my boys fly fishing)

My kids are the best example to me of setting goals and living them.  I watch them each and every day plan new activities out and how they are going to accomplish them.  Their current goal is racing in the spooky cross cx race that is coming up at the end of the month.  Brian is currently building them up a cross bike.  I think they will really enjoy it, and hope it helps them set new goals for in the future. 



Protein Power Soup

I LOVE Fall.  No, I mean I REALLY LOVE FALL!  I love the clear crisp sky, and the brisk breeze that smells- oh so good.  What I also enjoy is a good heart healthy soup.  I am always looking for amazing new soup recipes, and at proteinpower they had this one listed.  I can't wait to try it.

Protein Power Soup

Makes 4 servings.

It’s so quick to make, you may want to whip up a couple of batches at once to last several days. Freeze portions in zip freezer bags or freezer containers if you need to keep it longer.

2 tablespoons olive oil

1 clove garlic, diced fine
1/2 small yellow onion, diced small
1 small carrot, diced
2 ribs celery, diced
1 medium (or 2 small) zucchini squash*, diced
1 can (about 14 ounces) diced tomatoes with seasoning (basil/onion, onion/garlic, Italian seasoning, etc)
1 quart chicken broth (with salt and spices if available, if not, add the following: 1/2 teaspoon salt, 1/2 teaspoon black pepper, 1/8 teaspoon cayenne pepper, 1/2 teaspoon dried basil, 1/4 teaspoon onion powder)
1 pound skinless, boneless chicken tenders, cut into 1/2″ chunks, sprinkled with salt and pepper.
1-2 tablespoons chopped fresh cilantro or parsley (optional)

1. In a soup pot, sauté onion in olive oil over medium heat. After about a minute add the garlic and continue cooking until they are both translucent.
2. Add the chicken and sauté until opaque.
3. Add the carrot, celery, and zucchini and sauté until slightly softened (about 5 minutes) stirring them often to prevent burning.
4. Add the tomatoes, with their juice, and the broth.
5. Bring to a boil, then turn down and simmer until all vegetables are tender.
6. At serving time, if desired, add a tablespoon or two of chopped fresh cilantro or parsley to brighten the flavor.
Protein per serving = 27.5 grams
Effective Carb per serving = 14 grams
Calories per serving = 345

*Note: This version calls for zucchini, but you could just as easily substitute a cup of broccoli or cauliflower or yellow summer squash or a mixture of all three veggies or a big double handful of fresh spinach leaves for about the same carb cost. I usually use whatever veggies I have the most of on hand or that I need to use up because we’re heading out of town. It’s all delicious and nutritious!

Always A First - Featured Writer Dawn Larson-Rainforth

I met Dawn through the Bella Rosa blog.  I haven't known her for long, but I get the feeling that she has a heart of GOLD, and the mental capacity to do amazing things.  I always love it when people make comments on the blog - and Dawn has kept me writing.  I look forward to many years of a new friendship with my new buddy.  She proves to all of us that there is always a time for FIRSTS.  First 5K, first bike race, and first triathlon.  Thanks for all you do, and making women know that anything is possible if we just have desire.
Always A First - Featured Writer Dawn Larson-Rainforth

2 summers ago, a friend of mine mentioned she was entering a 5km race in her home city.  I was in awe.  When she said she was entering a 10km...I could hardly imagine doing such a distance.  I could hardly run 3km without having to stop every other minute!

Then came the day when she called up and asked me to join her.  I was shocked!  Me?  A person who only had distant memories of the Cross-Country Running Club in high school....coming in last in the only race I signed up for?  With her reassurance that it was a "Walk or Run 10km" distance....I could walk whenever I wanted to- I decided I would join her. I was good at walking!

It ended up being the hottest day that summer. From what I can remember....I did try to run a lot of it, and I think I had heatstroke at the end of the 1 hour and 10 minute ordeal.  Little did I know it was the beginning of my love for running...and a whole lot of other things......

Fast forward to this summer.

10 race bibs later....and I felt ready for more.  When someone mentioned a Triathlon....I was in.  Why not?  I loved to bike and swim just as much as run.  Put them together and you have a pretty well-rounded race on your hands...'er....feet.  I trained a bit over the summer.  With the "thought" of a September Triathlon in my mind...I biked Saturday mornings, ran 3 to 4 times a week, and swam a few mornings.  I told everyone I knew I was "going to do my first Triathlon" in the fall.  But I never signed up.  I kept training, kept on "bragging"....but something held me back.  I felt so unsure of myself.  What WAS I thinking...doing all 3 sports in a couple hours back-to-back (to back)?  Besides...I was a mother of 4 kids. There wasn't time!  I felt older than I really was and "out of the game" compared to all the "elites" out there.  What was I thinking......me?  I was NOT an athlete!

One night I was laying there....trying to get up enough nerve to sign up online...a thought hit me.  If I hadn't of tried that 10km race with my friend a couple years back...I wouldn't have 10 race bibs and a few medals pinned to my wall.  I wouldn't be able to say I knocked 11 minutes off my 10km run.  I wouldn't be able to say I had ran 2 races on incredible mountain trails with magestic mountains as the backdrop.  I got up and signed on.  It was done.  I had a few weeks to really "get ready".

To make a long story (kind of) short.....

I TRI-ed it!
I Did it and FINISHED!

I made it through the scariest (Open Water) swim ever..... I hopped on my (borrowed) race bike and pedaled my 20km to the run Transition.....And I ran the 5km Trail Run to the finish line....where I crossed the Finish Line and the only thought I could think (after I caught my breath and felt my legs slowly return)...was that I DID it...and I wanted to do it again.

Now....

I have another race bib on the wall.  Along with a picture of me crossing the Finish, and all I can think is that I want to do it again next summer-
an Olympic Distance next July.
And who knows- after that ....there's always a Half Ironman Distance......then there's the Ironman......

Dawn Larson-Rainforth

Carbon Fiber - Test Team

The carbon fiber project has had it's days. Good days, and really crapy days. I just sit and cheer Brian on - feed him food every now and again and watch him work. I have learned to lock him in his work space and hide the key. I let him out to shave about every six months or so just so he won't scare away customers.

I have told you the process before, but all I have to say is that it is beyond complicated.

The big moment came last week after he finished cooking the project bike. I noticed a slight glimmer in his smile as he said "Test Team Ready". Those were some great words. Do you know what this means? Do you know how stinking cool this is?  For someone who has been patiently waiting - this is BIG. 

For someone who eats, sleeps, and dreams bikes this is huge.  For the wife of someone who eats, sleeps and dreams bikes this is a relief.   Brian, YOU DID IT!  So proud of you for sticking to such a difficult task.   Project 1 is ready for testing.  We will be offering test bikes to a few choice few.  Just shoot over an e-mail if you have any questions or want more info on test team pricing for the new custom carbon fiber project 1.   

Photos don't do this bike justice.  Sorry,  I will work on my skills and have you better photos soon.

The Joys of Vegas

It's great to be home!  Vegas is quite the place.  If you have never experienced the thrill of big city, big boobs - you need to visit Vegas.  I am sure that there are plenty of amazing things in Vegas, but we were too busy to see any of them. 
The bike show was absolutley awesome.  It was really exciting to see that we (Kelson, Bella Rosa) are right there with the rest of them - minus the millions of extra dollars for advertising and marketing.  Someday soon! 

My greatest moment came when I met up with Eddie Merckx.  I currently have a large autographed framed picture of him hanging in my dining room area.  I think he's pretty rad.  He even took the time to sign my new book "The Spring Classics".  Just when I thought it couldn't get any better . . . . .

I attended my first professional cyclo-cross race.  It was a true nail bitter.  The French Pro won by a split hair.  I just can't say how extremely amazing it was.  They also had a pro women's race.  Women are tough.  Loved every minute of it.

 I forgot to mention that I left the three kidos in Southern Utah with my mother-in-law.  They had so much fun ropin' cows and hanging out.  First time I have been without them for more than a day in 12 years.  We were able to fit in some hiking and petro finding. 

It's always nice to go visit new places and see new things.  I learned a lot in the bicycle world, but it's always nice to come home.

HOME SWEET HOME!  Now, off to build some bikes.

Bella Rosa Bikes Presents

Vegas Baby

I have been at the Vegas bike show for the past few days.  I can't wait to tell you all about it and all the amazing people I met.  I even got to go to a PRO cyclo cross race.  Action and bikes in Vegas!  Doesn't get any better than this.