October 29, 2010

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.

October 24, 2010


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

October 18, 2010

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. 

October 11, 2010

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!

October 04, 2010

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.

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
Related Posts Plugin for WordPress, Blogger...


Welcome to a new attitude in women's cycling and a first in women's specific titanium and steel custom bikes. We know females....because we are females. All women share a common interest. We want to feel comfortable, confident, and strong on our bikes. We also want to look good while riding hard. At Bellarosa we build bikes to fit you using only the finest materials. Our bikes our built in house one at a time from start to finish. 100% handbuilt in the U.S.A. So guess what? We no longer have to ride boy bikes. It's alright to want to ride a bike designed specifically for you. At Bellarosa we can build your dreams.

Map my RIDE

Bike Maintenance Clinic 101

Bike Maintenance Clinic 101
Coming Soon

Cycling Class

Bella Rosa Cyling Class
In the area? Come spin with us.

Monday - 5:45 a.m.

Wednesday - 5:45 a.m.

Search This Blog