Posted by Maria on March 24, 2010 under Esthetics School, Fitness, Green Living, Home spa, Ingredients, Newspapers and Newsworthy, TV Shows, Uncategorized, Wellness | 
by Maria Koropecky, Homespunspa owner
Did you know that in 1993, the United Nations General Assembly declared March 22 as the World Day for Water? I didn’t. I just found out from Dr. Phil that March 21st to 27th, 2010 is World Water Week and the funny thing is, I was already going to write about water on this post anyway. There must be something in the air.
Everyone knows that water is the universal spa ingredient. It works on the inside of your body as something you can drink and it works on the outside as something you can bathe or swim in.
But today I want to write about bottled water and how I don’t recommend it for your home spa or your home gym. I must admit though that I am guilty of buying bottled water on a regular basis. I buy it mostly for my Jazzercise classes because it’s a convenient way for me to hydrate myself while I’m exercising and I also like to have some on hand for my earthquake emergency kit.
But last year, one of my co-workers forwarded this PowerPoint presentation to all staff in my office and it really opened my eyes: water-disaster1. What a wake up call. From watching this slideshow, I was shocked to learn the financial, health and environmental costs associated with bottled water:
- Financial: Apparently, the average U.S. citizen spends over $400 a year on bottled water. As someone who is about to become a student again, I need to save money wherever I can.
- Health: Because of temperature changes (which can be extreme) during shipment from the warehouse to the store to you, toxic chemicals from the plastic bottles can leach into the water and therefore into your body once you drink it which can cause serious damage to your health.
- Environmental: Producing cases of bottled water and transporting them by the truck load and then disposing the empties all have a significant (and often unnecessary) impact on the environment.
What really got me was the part about keeping the bottles of water in your car. I’m not doing that anymore.
The case for tap water
What happened to good ol’ tap water? Somewhere along the line we stopped trusting it. But as someone who lives on the west coast of Canada surrounded by majestic mountains, flowing rivers, vibrant lakes and the Pacific Ocean, I am blessed to have lovely, wholesome water delivered straight to my home whenever I want at the twist of my tap. So why am I buying water from France? It’s ridiculous if you think about it and one more point for the 100 mile diet.
You’ll be happy to know that ever since I saw the above presentation on water bottles, I have started bringing a refillable metal container full of tap water to class.
Access to fresh, clean water is a big deal for our planet but we take it for granite 
(as it’s often pronounced). But I think the tide is turning and people are becoming more and more appreciative of this resource every day. Even AVEDA, my esthetics school, has a policy of not allowing bottled water in the classrooms.
If you want to learn more about World Water Day and related events and how you can contribute, check out the UNICEF Tap Project.
And from now on, I pledge to drink tap water instead of bottled water. Right here, right now, I’m going to take a page from Oprah’s handbook and start my own pledge drive.
Homespunspa’s No Bottled Water Pledge
I, ____________, when given the choice between tap water from a healthy source and bottled water, pledge to choose to drink tap water. And, if I happen to buy and drink a commercially-made bottle of water, I will return the bottle for recycling and will get the deposit back. Every lit bit helps. Cheers!
If you would like to sign this pledge with me, please fill in this form below. THANKS!
Posted by Maria on February 12, 2010 under Books, Magazines, Music, Fitness, Gift Ideas, Home spa, Pets, Photo gallery, Pop-Psychology, Sleep, TV Shows, Uncategorized, Vancouver 2010 Olympic Games, Weight Management, Wellness, Yoga |
by Maria Koropecky, Homespunspa owner
The Olympics are here! The Olympics are here!
Yesterday, while I was in the midst of running on the treadmill (24 minutes non-stop — a new record for me), I was chatting with my personal trainer and she was telling me her plans for re-decorating her studio. I was surprised to hear that she has been planning to install a tv near the treadmill for quite some time.
I suggested now is the perfect time to set up her tv because in the past, I’ve found watching the Olympics while exercising myself to be a lot of fun. It just gives you an extra boost of energy and somehow you end up increasing your speed and your enthusiasm. She agreed wholeheartedly and said “It’s a great motivator” and “thanks for the reminder!”
Here I am after one of my workouts with my trainer.
If you’d like to add a home gym to your home spa, here are my suggestions. Start small and build as you can. And don’t just admire it, use it!
- Dedicate Space: Where will you workout? Do you have access to a spare room or is your living room multi-purpose like mine is? If you’re going to be setting up shop in your living room (I don’t recommend your bedroom because the equipment and the activity will interfere with your sleeping environment), then you’ll want to choose equipment that you can store and access easily. I have a treadmill that folds and stands upright against a wall and that works for me. I keep it next to the tv so when it’s time for a walk/run, I just move the coffee table and extend the platform and I’m off to the races.
- Big Equipment: I’ve already mentioned a treadmill because that’s what I use. I highly recommend getting one. They can be quite expensive and keep in mind that the cheaper ones will be noisy (which will annoy the rest of your household) and will not have a lot of extra bells and whistles, like built in heart-rate monitors or a cushy running base, but even a cheap one is good to have. If you prefer some other equipment or have a lot of extra room, you can look into buying an elliptical trainer, a stairmaster, a stationary bike, a rowing machine or a strength-training machine. You might even consider installing a pole which will work your abs like nothing else once you get past the hanging upsidedown part. Your home gym will be really high end if you also have access tennis courts and swimming pools and saunas. I have a friend you had a squash/basketball court in his house which was really cool, I always thought.
- Handy Equipment: There’s a ton of great equipment that you can use in your home gym. Start with a yoga mat for your stretches. Hand-held weights are useful to have — start with low weights (two each of 1-, 2-, 3- & 5-pounders) and work your way up to 7’s, 8’s, 10’s, 12’s, 15’s, and 20-pluses. There are also adjustable weights you can strap on to your legs. For more resistance, get some tubes or bands that come in green, red, pink and purple depending on their strength. Suzanne Summers’ Thigh Master is still a winner. There are also inflatable pilates balls that are very versatile but only buy the ones that say “anti-burst.” You can also buy a mini trampoline or a low-tech jump rope that will really save space. I also have a plastic step from the 90’s which I’m planning to use again one of these days. Remember to use the built-in stairs in your house, too. My trainer has a Bosu (that half-ball in the picture) and last week on the Biggest Loser, I saw an Olympic athlete balance on one foot while doing the hoola-hoop on one. It looked fun and hard to do at the same time. I wonder if you can buy those speed skating gliding strips that they also used on the Biggest Loser for home use? My trainer told me that those are way harder than they look and are great for building endurance.
- Extra Features: To make your home gym more enjoyable, design it with care. If it’s a dark and dingy room in your basement, you won’t use it. To brighten things up, install a large, full-length mirror so you can see your form while you’re working out. Also, having a tv within sight that plays your favourite workout videos will add variety to your exercise routine. A stereo is also good to have. I have a few playlists on my iPod that I listen to while running. Also hanging posters with inspiring quotes and photos of fit people also help with motivation. And have a place for your bottle of water. Remember also to plug in some fans to circulate air. Even though I always seem to forget this, have a clean towel handy. You might also like to buy tools like heart-rate monitors and pedometres to track your progress.
- A note on safety: Make sure your home gym will give you an effective workout and will also be a safe environment for you. I advise getting pets and small children out of the room while you’re exercising. Also, make sure the room is clean and uncluttered and there aren’t any tripping hazards or electrical overload concerns with your equipment. Read the safety manuals and use the equipment as intended. Clean your equipment regularly with disinfectant wipes, especially if many people are using the facilities.
I hope you use your home gym for many years to come. Invite your friends and workout buddies over from time to time so they can enjoy your gym too. Leave a comment and tell us about your home gym. And have fun working out while watching the Olympics — that’s what I’ll be doing for sure.
Posted by Maria on February 2, 2010 under Fitness, Ingredients, Photo gallery, Pop-Psychology, Sleep, Stress Management and Relaxation, TV Shows, Uncategorized, Vancouver 2010 Olympic Games, Weight Management |
Dear Olympic Athletes:
If you’re angling to win a medal in the 2010 Olympic Winter Games — which are starting with or without snow in Vancouver/Whistler British Columbia in just 10 short days (gasp) — listen up for some homespun advice: Eat salmon the night before your competition to get a better night’s sleep.
The meal you choose the night before your event(s) could make the difference between hearing your national anthem or someone else’s. After all of your months and years of intense training, getting a good night’s sleep and fueling your body with optimum food, will give you a winning advantage. I suggest eating wild salmon while you’re here in BC.
Why Salmon?
- Wild salmon is a golden source of omega-3 fatty acids which help reduce pain and inflammation, improve memory and focus and contribute to cardiovascular health — all vital priorities for high-caliber athletes;
- DHA, a healthy fat in salmon, may fast-track levels of melatonin, a key sleep-regulating hormone;
- Salmon contains magnesium which helps us sleep. Low magnesium, on the other hand, is associated with things like muscle-cramping, anxiety and fatigue;
- Wild salmon is also fresh and local in these parts — or as they say, well-within our 100-Mile diet; and
- Salmon’s tenacious spirit has “Olympics” written all over it.
A fresh salmon fillet on the grill.
Getting a good night’s sleep is crucial to your success. Shoot for at least seven hours of solid sleep every night. Remember to give yourself enough days to get over your jet lag and to adjust to Vancouver time. Also, keep your body temperature on the cool side while you’re sleeping and keep your room dark — thank goodness these are the winter games!
If you don’t sleep well, the resulting fatigue can affect your judgment and increase your risk for accidents. Does anyone out there remember the vintage “agony of defeat” ad for ABC’s, the Wide World of Sports? I think I’ve made my point.
Sushi anyone?
Sincerely,
Maria Koropecky
Homespunspa, Recipes for Sleep and Beauty
http://www.homespunspa.com
Posted by Maria on January 4, 2010 under Books, Magazines, Music, Fitness, Photo gallery, Pop-Psychology, Self-Care, Sleep, Spirituality, Stress Management and Relaxation, TV Shows, Uncategorized, Weight Management, Wellness |
by Maria Koropecky, Homespunspa owner
It’s already day four of the new year — how are your new year’s resolutions coming along? In 2009, I managed to reach some substantial personal fitness goals and I would like to share what I’ve learned so far in case getting in shape is one of your new year’s resolutions for 2010.
While I don’t clearly remember making a specific new year’s resolution last year to lose weight, my personal trainer has been keeping track of my progress and told me I have lost 24.5 inches (that’s 2 feet!), 20% of my body fat, 3 dress sizes and 40 pounds since July 2007.
Late December 2009 extended cardio Jazzercise class.
There I am front and center (what a keener!) at my last chance workout before Christmas. Yes, those are reindeer ears!
I still feel I have a ways to go before I hit the maintenance stage and I plan on sticking with my current exercise schedule as best as possible. I also have to figure out how to get my emotional eating under control.
The best advice I’ve heard lately is: “Move your body more and feed your body less.” Aside from that wisdom, here are some tips as they come to mind that have helped me get this far. I know they’re not rocket science, but they’re helpful none the less.
- Write down your goal. Writing things down makes things happen.
- Find an accountability partner or buddy. This person can be a professional or a friend. Having someone to talk to about your ups and downs really helps. If you’d like, you can contact me.
- Have someone weigh and measure you once a month. If you don’t know where you started, how can you brag later?
- Join a community. I’ve made lots of friends through Jazzercise and their support has been so vital to my success. I’m so thankful for all of their smiles and pats on the back.
- Drink lots of water throughout the day. Drinking water helps flush out toxins and will make you feel more full so you eat less.
- Get enough sleep at night. Studies show that regular sleep patterns have an effect on weight management.
- Memorize a fitting affirmation and repeat it to yourself often. Under the heading of “overweight” Louise L. Hay suggests in her book, You Can Heal Your Life, published by Hay House Publishers in 1999: “I am at peace with my own feelings; I am safe where I am; I create my own security; I love and approve of myself.”
- Cut your carbs in half. When I went from a whole English muffin to a half an English muffin for breakfast and from a whole sandwich to half a sandwich for lunch, it made a huge difference in my weight.
- Take the bus rather than your car whenever you can — it makes you walk more. Even those extra steps to the bus stop add up!
- Take the stairs instead of the elevator or escalator.
- Drink a cup of green tea or white tea before working out. According to Dr. Oz, this will help you burn an extra 17% to 19% fat while you move your body.
- Eat less sugar.
- Eat less salt.
- Eat less flour.
- Avoid commercially processed foods.
- Avoid carbonated beverages — even diet sodas.
- When you want to eat something and it’s not a mealtime, ask yourself how you’re feeling. Maybe you’re an emotional eater like I am and maybe you’re not really hungry. If whatever you eat doesn’t satisfy you and you’re still hungry afterwards, it may mean you’re trying to deal with an unpleasant emotion.
- In his cd’s, I Can Make You Thin, Paul McKenna advises people to chew their food at least 20 times before swallowing and to put the knife and fork or sandwich down between mouthfuls. I definitely agree that eating conscientiously is the way to go. Deliberately think about your food as you’re eating. Try to describe how it tastes, smells and feels in your mouth.
- Buy a treadmill and use it often. I know they’re expensive but I swear my treadmill is one of the best investments I’ve ever made.
- Put exercise on your daily schedule and do it. Don’t argue with yourself about whether or not to go to your class or the gym. It will only make things harder.
- Celebrate your small victories!
- Watch tv shows like “The Biggest Loser” and “X-Weighted.” They are so inspiring.
- Start today. Most people naturally gain weight in the autumn and winter months and lose weight in the spring and summer. Last year my co-workers started noticing my weight loss in April after very slow progress before then and I’m convinced my persistence really started paying off at that time of year because I was already in the habit of exercising regularly. It’s all in the timing. If you aren’t seeing results, don’t worry. Just keep at it week after week and eventually you’ll notice some improvement.
- Find exercise you enjoy. If you’re not the “Private Benjamin” type, try something other than boot camp.
- Have fun while you’re exercising. Once your endorphins kick in, you’ll feel great!
I think that’s all I have for now. I’m sure I’ll think of more later but I have to go to Jazzercise class now. It’s true!
By all means, leave a comment with your 2 cents on this topic. And happy new rear!
Posted by Maria on October 30, 2009 under Fitness, Newspapers and Newsworthy, Photo gallery, Uncategorized, Vancouver 2010 Olympic Games |
by Maria Koropecky, citizen journalist
The Olympic torch blew through my town today.
I found out by fluke that the Olympic Torch Relay for the Vancouver 2010 Olympic Games was actually coming through my little town of Saanichton, BC. And on Day 1 of all days. I had no idea when I was blogging about Centennial Park two days ago that I would be blogging about my neighborhood again so soon.
The Vancouver 2010 Olympic Torch Relay began on October 30th, 2009 in Victoria, British Columbia. The Olympic Flame was originally lit in Olympia, Greece on October 22nd, 2009. The Olympic flame will crisscross Canada over the next 106 days, visiting 1000 communities.
I love the Olympics because the athletes show us the amazing strength and beauty of the human body and spirit. And the Games bring people together.
I like to think of myself as an athletic supporter ;>
Day 1 Olympic Torch Relay for the 2010 Winter Olympic Games – A Photo Essay
Olympic Torch Relay Interactive Map Screen Shot
The neighbours are starting to gather at City Hall. Photo by Maria Koropecky
From Mt. Newton and Wallace. Photo by Maria Koropecky
A Canadian flag. Photo by Maria Koropecky
Relay 3 and Vancouver 2010. Photo by Maria Koropecky
Brian the next runner steps off the bus. Photo by Maria Koropecky
Interview. Photo by Maria Koropecky
He bought his torch for $300. Nice souvenir. Photo by Maria Koropecky
Brian is one of 12,000 relay runners. Photo by Maria Koropecky
Brian in his uniform and me wearing my Whistler turtleneck and Whistler toque
Security. Photo by Maria Koropecky
"We haven't had this much excitement around here in 15 years," said the lady in the Hawaiian shirt. Photo by Maria Koropecky
Parade float #1. Photo by Maria Koropecky
Parade float #2. Photo by Maria Koropecky
More security. Photo by Maria Koropecky
Photo by Maria Koropecky
This is where the relay part comes in. Photo by Maria Koropecky
Setting up the transfer of the flame. Photo by Maria Koropecky
We have lift off. Photo by Maria Koropecky
And Brian is off and running. Photo by Maria Koropecky
Onward! Photo by Maria Koropecky
One brief shining moment. Photo by Maria Koropecky
There he goes. Photo by Maria Koropecky
After all of that waiting, it happend so fast. Photo by Maria Koropecky
Posted by Maria on October 8, 2009 under Fitness, Newspapers and Newsworthy, Photo gallery, Pop-Psychology, Self-Care, Stress Management and Relaxation, Uncategorized, Weight Management |
By Maria Koropecky, Homespunspa owner
On Sunday, October 4th, 2009, I reached a new milestone in my life. I participated in the CIBC Run for the Cure for breast cancer with huge trepidation and managed to run the whole 5-kilometre course non-stop. It was quite an accomplishment for me and I’m so glad I did it.
If you’re curious to know what it’s like for a first-timer to run 5K — that’s 3.107 miles for those of you on the Imperial system — here’s a rundown of my day.
I’ve learned that distance running is just as much of a mind game as it is a physical challenge. In this post, I’m trying to recall the types of thoughts I was thinking throughout the morning as I got closer and closer to the finish line and beyond.
Breakfast of Champions
I woke up long before 6:00 am and by 7:00, I ate a big breakfast. Eating a healthy and nutritious breakfast is important every day of the week and on Sunday-Runday, mine consisted of a glass of orange juice and a toasted plain bagel topped with unsweetened, smooth peanut butter, honey and a banana. I also drank a cup of green tea instead of my regular coffee. I haven’t had a bagel in a long time and it was a nice change of pace for me. I think it was a good choice because the meal gave me the energy I needed for the run. In this case, carbs are recommended.
Suiting Up
Emily, my Team Bosum Captain, suggested I wear a long-sleeve shirt under my event t-shirt because the morning air would probably be chilly. (Thank God it didn’t rain or worse, snow, like it did in Calgary! We had brilliant weather!) When I unfolded this year’s Run for the Cure official t-shirt and saw the word “Hope” splashed across the front for the first time, a tear came to my eye and I had to take a deep breathe.
Everyone knows that having the right shoes makes a big difference when running and I’m so happy that the New Balance cross-trainers I bought 6-weeks ago fit me like a glove and presented no issues for me. What a relief!
Oh and how can I forget the pink tiara and the fuchsia tutu? More on those embellishments later.
Getting to the start line
I left my house at 7:30 to give myself lots of time to get to the University of Victoria and to find a decent parking space. It took me longer to get there than it should have because I completely missed my exit onto MacKenzie. I just drove right past it. And it didn’t occur to me for at least 5 minutes. I guess I was more nervous than I realized. My excuse is, I was listening to Coldplay’s “Now My Feet Won’t Touch the Ground [Prospekt's March Edition]” on the radio, a song I had never heard before, and thought, wouldn’t that be a fun way to run this race, running so fast and effortlessly like I was running on air. That’s not exactly what happened although one of the photos below gives that illusion.
In spite of my detour, I was the first to arrive from my team. It took awhile for all of the team members to find each other in the crowd. Emily asked if anyone else wanted to wear a tutu. I was going to pass — the pink foam crown was goofy enough for me, but Jeanette, my trainer, insisted.
Warm Up
Local Jazzercise instructors, including Jeanette, lead us through the warm up. I’m so glad they picked the 9-1-1 song — “Fire Burning” by Sean Kingston — because that’s one of my faves these days.
Photo by Adrian Lam, Times Colonist, October 4, 2009
There’s Team Bosum right in the front row. And look at all of the people behind us! I heard 4000 of us registered in Victoria! We managed to raise over $500,000 for breast cancer research. Over $5000 of that was raised by Team Bosum and of that, I raised $300 (200% of my initial fundraising goal).
And they’re off
Well sort of. Jeanette, who inspired me to sign up for the run in the first place, made a deal with me and another Team Bosum runner, Peggy. She promised to tag team between us and motivate us throughout the whole 5-K course, which meant she ended up running way more than anyone else did that day. So the three of us had to start together and there was a bit of a delay because they both had to check their bags and use the facilities right before embarking on the run.
I was losing patience. I just wanted to get this thing over with. Jeanette said to me, “You’re panicking; I can feel it.”
I would not have used the word “panic.” But now I know what “Chomping at the bit” means.
And then she said, “I do this every year. Trust me, we’ll fly by everyone anyway. Just follow me. First we’re going to walk for a few minutes to warm up and then we’ll run. And it’s not a race.”
Challenge #1
I was surprised by the amount of people who were participating. Jeanette, Peggy and I walked briskly along the grassy median past all of the walkers on the road. Within a few short minutes we starting running. Keep in mind that I trained on a treadmill for the past several months and running outside with people was a totally different experience.
The first challenge was to keep up with Jeanette and Peggy, who is a grandmother by the way, and dodge past all of the people. There were women, men and kids of all ages walking and running at various speeds, shoulder to shoulder, along the campus road. We had to maneuver around dogs too. It was an obstacle course!
We mostly ran along the outside edge of the circuit which also meant we had to occasionally jump over the odd, orange pylon. Later Jeanette said she prefers weaving in and out and forging a path because it distracts her. I think in this case, distraction is a good idea.
Soon enough, Jeanette and Peggy started pulling further and further ahead of me. I just clipped along at my own pace, which was pretty slow. Slowest runner in the west, I think.
I enjoyed meeting other Team Bosum members at various moments along the way. The pink tutus were easy enough to spot and the spontaneous high-fives were a huge boost.
Challenge #2
I barely noticed running downhill which apparently can be hard on the knees. Running up hill was a completely different story. It wasn’t a steep hill — it was just long. That’s when I really slowed down. I simply chugged and chugged and plowed my way up. I realized when I finally crested the top, my heart rate escalated too. Jeanette caught up to me at that point and I was breathing heavily. A little too heavily for my liking — somewhere in the 170-plus beats per minute I’m sure and I was having trouble catching my breathe. I told her I was at the top of my zone and she agreed.
And then an interesting thing happened. Jeanette said to pick up the pace. I thought about that afterward and I realized it was a make or break moment. Most times when you think you’ve hit your physical and psychological limit, you slow down and maybe even stop things altogether. The natural tendency is not to increase your effort or over exert yourself. Although counter-intuitive, pushing myself that much harder at that critical moment did the trick and I was able to continue. I applaud Jeanette for reading my situation and for catching that.
And then she felt confident enough to leave me and find Peggy who was out of my sight by that time. I rounded a corner and one of the volunteers yelled, “Less than two kilometres to go.”
“Whaaattt???”
I thought I was so much farther along than that. Ironically, that’s when I started to actually add a little stride to my run.
The Home Stretch
Somewhere in the last kilometre, I had a thought. It occurred to me that this whole thing was a given. It was a given that I would finish this run. It was already a fait accompli. A done deal. It was just a matter of a few more minutes. I also remembered hearing someone else say, “Never slow down in the home stretch.” And those thoughts somehow made the last steps so much easier.
Out of the corner of my eye, I spotted my friend Debbie running out to meet me. She and I have been sharing Jeanette’s treadmill for months and she knows the journey I’ve been on better than most. Grabbing my hand, she said “I’ll run in with you.” And then Jeanette came out of the crowd and grabbed my other hand.
Debbie said, “I know you don’t think you can do this, but you can. I want you to sprint to the finish.”
Somehow, I gave it everything I had and ran all the way home. See, our feet aren’t touching the ground!
All in all, I’m guessing it took me about 50 minutes. And remarkably, my body bounced back well afterward. I felt my quads for a couple of days and that’s about it.
Bonus
In the midst of all of this, photographer Adrian Lam of the Victoria Times Colonist newspaper was on hand at the finish line too. I was tickled to learn that a professional photographer captured this intense moment, one of the greatest victories of my life, for posterity and posted them online for all to see. Check out the gallery photos at: http://www.timescolonist.com/health/Victoria+Cure+raises+more+than/2065682/story.html?tab=PHOT.
Photo by Adrian Lam, Times Colonist, October 4, 2009
My first run and I get in the paper. It doesn’t get any better than that. It was totally unplanned and unexpected. Pure gravy for me. Thanks Adrian.
Photo by Adrian Lam, Times Colonist, October 4, 2009
Thanks also to Team Bosum with a special mention to Debbie, Emily and Peggy for welcoming me aboard. And finally I’d like to thank Jeanette, a very special person indeed. Onward and upward!
Posted by Maria on September 7, 2009 under Fitness, Pop-Psychology, Self-Care, Stress Management and Relaxation, Uncategorized, Weight Management |
By Maria Koropecky, Homespunspa owner
I’m not a runner by any stretch of the imagination.
My first memory of any formal running dates to age 9 when the higher ups of the school made every student run 6 laps around the school yard to gauge our fitness level. It was a painful experience for me because I was fat. There, I said it. Fat. I remember looking at the skinny girls with such envy as they effortlessly raced around the track as I huffed and puffed and cried and cursed.
Right before I entered high school, my parents sent me and my brother to a sports camp in upstate New York. I remember being laughed at for the facial expression I was making as I was trying to sprint. Shot put seemed so much easier but I wasn’t any good at that either. Long distance running was even more awful for me. I have a clear memory of running through the forest far behind every one else in my group and arguing with the camp counsellor (a good-looking blonde boy who was named after my father and who ended up as an Airforce 1 pilot in the 1st Gulf War — not that that makes any difference one way or the other — I’m just painting a picture). Anyway, he was trying to make me run and I was not having any of it in spite of his army fatigues and drill sergeant tactics. Oh, I hated him that day.
Don’t get me wrong. I like sports. I just don’t like running. It makes me so uncomfortable.
Fast forward 25 years. My personal trainer and I have been working together to get my weight down since July 2007. For the longest time nothing was working and I wasn’t making any significant progress. Then I started my workouts on the treadmill instead of just doing resistance training with weights. Suddenly, as I increased my cardio activity in my target heart rate range of 134 to 169 beats per minute, the weight started coming off more readily. My trainer calculated all of those numbers for me based on my resting heart rate. The more time I spend in that zone, the stronger my heart gets and the more efficient my exercising is.
To get my heart rate up, I started running a few minutes at a time on the treadmill instead of just walking briskly. I’m thrilled to say, on a great day, I can now run 20 minutes non-stop. High 5’s all around.
Now I’m training for a 5-kilometre run. It’s my newest goal. I’ve signed up for the CIBC Run for the Cure.
Thank you for your donation of $5 toward a cure for breast cancer.
When I signed up for the challenge, they asked me, “Who are you running for?” I had to think about it for a minute. I decided to run for my Great Aunt who died in 1995 around mother’s day after having breast cancer. She had surgery and unfortunately, when they sowed her back up, she lost some range of motion in her arm. She was generous and loving and a beautiful soul. I miss going to visit her in upstate New York where she lived in this gorgeous colonial mansion with pillars and 2 staircases and a enormous pink bathroom and a barn in the backyard where elves used to make shoes, so my cousins said. She also owned a motel and restaurant with a swimming pool 9 miles down the road. What an ideallic, childhood fantasy land!
I’m also running for another friend of the family who beat breast cancer several years ago but is currently recuperating from another cancer treatment for another area. She inspires me, too.
How to Donate to the Run for the Cure
If you would like to donate and help me raise $150 toward research, please visit https://www.cibcrunforthecure.com/html/en/about.asp, find the Get involved menu, click on the donate arrow which will bring you to another page. On that page, click on donate to a participant which pulls up the search for a participant search boxes. I would really appreciate it if you put in my first name, Maria, my last name, Koropecky and Victoria for the Run Location. When you hit the search button, you will see my name next to Team Bosom. Click again on Donate to this Participant and on that page you will be able to fill in all of your information. If you decide on giving $5, then that will work out to $1 a kilometre, which is will go a long way to help fight breast cancer.
Thanks
Thank you from the bottom of my heart. And thank you on behalf of everyone else who has been touched by the ugliness of cancer.
Where and When
The run will take place on Saturday, October 4, 2009 in cities across Canada. I’ll be running at the University of Victoria with my personal trainer and Team Bosom by my side.
Posted by Maria on May 18, 2009 under Books, Magazines, Music, Feet, Fitness, How to throw a home spa pajama party the Homespunspa way book, Ingredients, Photo gallery, Recipes, Self-Care, Stress Management and Relaxation, Uncategorized, Weight Management, Wellness, Yoga |
For the last couple of years I have been on a mission to lose weight and get fit. In April of 2007, I hit my all time high in weight and did not want to see the next higher number. You can guess what the magic number was. I’ll never say. I have been going to Jazzercise classes for several years but that wasn’t really helping my situation at that point. I needed to increase my exercise and I also needed to change my eating habits. And my stress level, by the way, was also pretty high at that time, but that’s a topic for another post.
After a few more months of denial, in July of ‘07 I finally decided to hire my Jazzercise instructor as my personal trainer. She has a studio in her house. I have been working out every Thursday afternoon since (more or less) in a group with three other women, all with our own challenges, goals and stories. For the longest time, nothing much was happening with my weight. I was exercising more but not enough to compensate for my love of chocolate chip cookies. Eventually though, slowly but surely, I started making some progress.
In May of 2008, I was weighed and measured and that’s the number I use as my current bench mark though it is only 5 pounds less than that awful other number. And since then, I’m happy to say I have lost 24 pounds and 23 inches. I guess it just took a while to get the snowball rolling.
In any case, I am eating much healthier these days. No more cookies, chips, cakes, etc. My trainer also suggested I try eating Quinoa. I was like… Keen whaaa?
Lots of people are really enthusiastic about Quinoa and it is considered a “superfood.” Although it is new to me, Quinoa was first cultivated more than 5000 years ago by the Incas in the Andean region of South America. The Incas revered Quinoa as sacred and called it “The Mother of All Grains.” Because it contains all eight essential amino acids, it is considered a complete protein. If you’re a vegetarian or have issues with gluten or have diabetes, this one’s a keeper because it is plant-based, has no gluten and helps regulate blood sugar levels. As far as nutrition goes, Quinoa is high in calcium, magnesium, iron, phosphorous Vitamin A, Vitamin E, and Vitamin D.
Here is the “mother of all grains” recipe I served as part of my Mother’s Day menu. I found the inspiration in Rose Reisman’s, The Complete Light Kitchen, 2007 Whitecap Books, page 108 but made my own adjustments.
Quinoa Greek Salad
2 cups organic chicken stock
1 cup quinoa — you can find it in the cheap and cheerful bulk food section of your grocery store
1/2 half cup diced red bell pepper
1/2 cup peeled and diced field cucumber
1/4 cup chopped chives — my mother just happened to have some growing in her garden
1/4 cup diced red onion
2/3 cup light feta cheese, crumbled
1 TB lemon zest
1/2 lemon, juiced
2 TB good quality extra virgin olive oil
2 garlic cloves, minced
1 tsp dried basil
2 small vine tomatoes, quartered for garnish
1. Optional: Rinse the quinoa in cold water before cooking to remove the possible bitter, mineral taste, though it really doesn’t permeate through the recipe once the quinoa is mixed with other ingredients. You might also want to toast the quinoa in a pan for 2 minutes to release a nutty flavour, but I didn’t this time.
2. Bring the chicken stock to a boil in a saucepan. Stir in the quinoa. Reduce the heat to medium-low, cover and cook for 15 to 18 minutes, or until the quinoa grains are tender and there is no liquid left in the pan. Transfer to a mixing bowl to cool.
3. Add the chopped cucumber, red pepper, onions and feta cheese to the cooked and cooled quinoa.
4. In a separate bowl or jar, combine the lemon zest, lemon juice, olive oil, garlic, dried basil and pepper and pour over the salad. Garnish with tomato wedges.
Enjoy this recipe and let me know how it turned out.
And if you want a spa treatment recipe using Quinoa, try this foot scrub:
Quinoa Dry Rub for Dry Feet
Ingredients:
2 cups uncooked Quinoa – Rich in vitamins and minerals, this grain exfoliates without dehydrating skin. Also has anti-fungal properties.
1/3 cup whole coffee beans – Sniffing coffee helps clear the nasal palette. Can be used to soothe inflamed skin, remove cellulite and to exfoliate skin.
peel from 1 orange – Uplifiting orange eases depression, calms anxiety, lulls nervous tension and enhances a room’s atmosphere. Also, the Alpha-Hydroxi Acids clean and exfoliate skin.
1 TB olive oil – Pressed from juicy olives, this lovely, fragrant, heavy oil calms, soothes, nourishes, cleans, softens and moisturizes skin.
Method: In a bowl that is large enough to fit both of your feet at once, combine all ingredients except olive oil. Tear the orange peel into various shapes and pieces.
Manner: Eat the orange if you haven’t already now that you’ve peeled it. Step into the bowl and roll the soles of your feet over the grains to massage out the kinks for as long as you want. Wipe off your feet with a towel. Follow with olive oil or lotion to moisturize feet.
Storage/Shelf Life: Store in a glass jar or bottle. May be re-used by the same person.
Note: I designed this recipe so it wouldn’t be messy and clog drains.
Posted by Maria on April 7, 2009 under Fitness, Self-Care, Stress Management and Relaxation, Uncategorized, Weight Management, Wellness, Yoga |
I started a beginner’s lunch hour yoga class today through my day job and I’m really glad I signed up.
At first I was a little bit apprehensive because I had taken a yoga class five or so years ago and wasn’t that into it. I didn’t mind the instructor so much but I was slightly put off by the instructor’s keener sidekick. You know the type — there’s one in every class — stringy hair, don’t look like they’ve updated their look since 1977, and even though they shop in health food stores, they look pale and fragile. And they seem to sell free-range chicken eggs on the side. That’s basically what I think of when I think of yoga. But I digress.
This time though, the yoga class was more my speed. The instructor was easy to follow. I felt like I could keep up and wasn’t doing it all wrong. I’m not a nimble person. I have no range of motion. Never have been. If I sit on the floor with my legs stretched out in front of me, I can’t reach past my shins. I’m hoping practicing yoga will help me be more flexible in my body and less rigid in my thinking.
The hardest move for me was when I was on my belly and I had to lift my legs and arms off the floor as if they were floating. It’s kind of like Superman flying. The instructor said “some people can lift their feet off, some people can lift their shins off and some people can lift their thighs off the mat.” I thought that’s not going to happen. I will keep you posted if it ever does.
I particularly liked the balancing poses. The instructor said, “if you fall, make it dramatic, take out your neighbours.” Nobody did. And there was “No real wind in the trees today.”
Although I was looking forward to the class, I was stressed before I got there. Work has been crazy busy and I was feeling rather overwhelmed. I was also concerned about how this was going to work with work. Was it wise to break up my day with yoga?
But somehow, after doing this pose and that pose for an hour, I did end up feeling relaxed. And then the afternoon went by more smoothly. I wondered if I would end up crashing at some point, but I didn’t. I managed to keep a steady feeling of alertness and clear thinking all day.
I think this is definitely a good idea for me. I’m hoping this will help me manage my stress and compliment my cardio and weight lifting activities. Even several hours later, I’m feeling in good spirits.
Have you ever practiced yoga? What kind? Do you enjoy it? Please leave a comment and share your experiences.
And as we closed today’s class, I’ll say to you, Namaste.
