Motivational Dinner with Hector Picard. Hector Picard, is a double arm amputee triathlete and motivational speaker. Since 2009, he have completed 70 triathlons through out the country, including 3 Ironman distances and becoming the first double arm amputee Ironman on August 11, 2012 (Ironman NYC). www.DontStopLiving.org

On June 8th Hector will ride my bike from Miami, Fl. and arrive in Spokane, Washington on July 13th. 3200 miles in 36 days.
He will be doing this in order to raise money for a little boy born without hands and forearms named Jameson Davis. Jameson’s parents need help in paying for his medical care.

May 4th, 5 pm @ Taylor Made Cafe (http://www.taylormadecafe.com/)

Price: $15.00 per person, and part of this money will be going to www.facebook.com/Handsforbabyjameson
Please RSVP here or email to: wellingtontriathlonclub@hotmail.com

The longer the race the more your emotions will have an effect in your endurance. It took me awhile to understand that, and I am still learning in every race. The reason I say that is because usually on a race is when you face all your demons and fears(Remember training is 90% physical and 10%mental and race is 10% physical and 90% mental). I started to realize this in one Ironman that I did, when I saw a lot of people passing me, and I started to catch them on the 2 loop of the bike, and on the run.

For example, in an Ironman about only 6% of the athletes run the marathon below 4 hours, why? It’s simple, Ironman is almost a chest game and controlling your effort is KEY! That been said, most of the time you have to kill your ego, specially in the bike. Most likely you will be passed in the bike and you have to control your emotions and keep your effort, and this sometimes it’s the hardest thing to do.

The other day we were talking at the track workout, and one athlete that did an ironman and ran bellow 4 hours and he said that he pass 350 people on the run!!! That is basically everyone that pass him in the bike and a little bit more. Also there is nothing better than doing a good race, by that means running the entire time and feeling good!

For that there is a few things you can do:

-Breath: O2 is our primary source of energy so keeping the right aerobic (depends on the distance of the race) zone is key.

- Concentrate your on breathing: I did a post on my personal blog once, focusing on your breath will help you control your emotions (http://therawveganironmanproathlete.blogspot.com/2012/04/breath.html)

-Meditate: sit down  before the race and meditate, that will help you increase focus and calm you down.

-Listen to calm music: This is key, listen to calm music will help you relax and stay focus.

-Follow your plan: This is one of the most important part, stay within your plan, that been said follow your intensities and focus on your race.

-Be flexible: at the same time your are following your plan, sometimes weather conditions could be worst (such as heat, wind, etc) and that might force you to slow down.

-If you are not sure of what intensities to follow or any guide lines, get a coach!

So go have fun, and face your fears and demons, nothing better than crossing the finish line strong,  and feeling good!!

Feel Good,

RW

Okay, this Wednesday we are starting a new regainer program and if you are interested please email me richard@rwtraining.net and I will give you the instructions.

This time it different, it will be 4 weeks, and only the raw/vegan option. Also the participants will do a race in the end. It will be an aquathlon race with a discounted price and for those who don’t train already they will have a free training plan to finish the race!

Sounds interesting? The plan it’s all free! So contact me!

Feel Good,

RW

So this is week 3 and probably one of the best weeks so far. Even with most of the people having cravings they all drop quite a bit of weight. Best of all is the mood, the skin, and the energy from everyone.

#1 Lost 2.2 pounds, total points 15.63

#2 Lost 1.2 pounds, total points 16.18

#3 Lost 1.2 pounds, total points 15.24

#4 Lost 1.1 pounds, total points 14.10

#5 Lost 0.2 pounds, total points 15.39

#6 Lost 2.2 pounds, total points 15.81

#7 Lost 3.8 pounds, total points 18.15

#8 Lost 4.6 pounds, total points 18.40

#9 Did not show up

#10 Lost 3 pounds, total points 16.7

#11 Did not show up

#12 Did not show up

#13 Did not show up

#14 Lost 1.2 pounds, Total points 15.12

This week we had amazing results and we only half way done! It is incredible how food can change ones life. We are what we eat. Keep it going guy, cause the results are great so far, imagine in 3 more weeks!!!

Feel Good,

RW

Second week of the regainer! This week usually is the hardest, because your body is adjusting to the new diet and sometimes you can gain weight for 2 reasons: Stress (every change is stressful even good ones); and the via of elimination in the body are over loaded. Even with that we had a real positive week, very little cheating, and a great increase in energy! Here are the numbers:

#1 drop 1 pound, 10.13 points

#2 drop 3.8 pounds, 11.58 points

#3 drop 1.5 pounds, 10.44 points

#4 gain .02 pounds, 9.85 points

#5 drop 2.2 pounds, 11.19 points

#6 gain .06 pounds, 10.81 points

#7 drop 1.6 pounds, 12.8 points

#8 drop 1.2 pounds, 12.78 points

#9 Missed the weighting day

#10 gain 0.4 pounds, 10.7 points

#11 drop 3.6 pounds, 10.1 points

#12 drop 1.4 pounds, 9.2 points

#13 Did not show up for weighting day

#14 drop 3.2 pounds, 10.32 points

Great positive results! Almost everyone said that second week was harder, but all of them are feeling better! Great job guys! Keep it up and lets be healthy!

Feel Good,

RW

As you all may know, I changed the program RW Training biggest loser to The Regainer, because I believe the power of the words and also because is not all about the weight, its about gaining your health back! Also, this time I open for a category (stepping stone one) they can have little fish, chicken and eggs (very little) but absolutely no dairy.The people doing the stepping stone have to have 1 vegan day a week and absolutely no process food, that means that they will be eating real food. So here are the numbers:

#1 starting weight 139.6 after week 1 137.6 points: 5.43

#2 starting weight 194.2 after week 1 188.4 points: 6.98

#3 starting weight 139.6 after week 1 137.8 points: 5.29

#4 starting weight 161 after week 1 156.4 points: 6.85

#5 staring weight 106.2 after week 1 104.4 points: 5.69

#6 starting weight 220.4 after week 1 214.2 points: 6.81

#7 starting weight 213.2 after week 1 206.8 points: 7

#8 starting weight 154 after week 1 149.4 points: 6.98

#9 starting weight 213.2 after week 1 211.8 points: 5.65

#10 starting weight 152.6 after week 1 150 points: 6.70

We also have people that joined after the first week:

#11 starting weight 184.8

#12 starting weight 151

#13 starting weight 141

#14 starting weight 137.8

The main difference I saw was the skin, mood and energy in just one week.

Feel good and remember health is wealth!

RW

This past 2 weeks some of the contents had a little set back due to personal issues and a lot of stress, but they manage to keep the weight and energy as well. Also it looks like this biggest loser we were able to take another person out of medication…. It is pretty cool what food can do, right?

Here are the numbers! I will put the actual weight now with the 2 weeks and total points.

#1 Weight 142.2 and 100 points

#2Weight 215.4 and 94 points

#4 Weight 160 pounds and 92 points

#5 Weight 174.6 and 87 points. Thyroid went from 5.3 to 3.1 and now she is going off medication to see how it goes, pretty amazing right? That show what food can do to you! And been out of medication it is always good because the side effects from medication are not good, specially thyroid medication!

#6 Weight 300 and 86 points

#8 Weight 155 and 85 points

Even with a few set backs this past 2 weeks, the all manage to loose a few pounds and working out as well!

Feel Good,

RW

All right Biggest Loser is starting week 4 and really good results! Seems like all participants are having a big increase in energy! Its amazing! Here are the numbers:

#1 Weight 144.6 lost 2 pounds 65 points

#2 Weight 217.4 lost 6.8 pounds 57 points- For the first time in his life he worked out 7x a week and cracked 220 in the scale! How great is that?

#4 Weight 163 lost 3.4 pounds 64 points-

#5 Weight 178 lost 2.4 pounds 53 points- Increased energy? Look what she said: “I ran a mile in 11’37” this morning. Pretty sure I’ve never done that before!!” Seems like the Thyroid is getting better with increase of energy!

#6 Weight 302 lost 5.4 pounds

#8 Weight 157 lost 4 pounds-

It is amazing what food can do to you! Soon we will be selecting people for the biggest loser #3! Remember that this is a free program and all you need is: Commitment and be willing to change!

Feel Good,

RW

They are starting the 3rd week. Wednesday was hard because it rained a lot and not everyone was able to make it to track, but we got the numbers in (some from a different scale, but next week we should be able to catch up).

#1 Weight 146.6 (remain same but different scale), 43 points

-Great increase of energy and endurance

#2 weight 224.2 (lost 4.6 pounds), 36 points

-lost 3 points with food but learned a good lesson because felt sick after eating bad. Also for the first time in years was able to workout 6 times a week

#4 Weight 166.4 (lost 1.6 pounds) 43 points

-Little craving but increase of energy as well

#5 Weight 180.4 (same but different scale) 32.5 points

-Started the program with medication so its harder to lose weight and energy, we hope by week 6 that can be out of medication. Lets see the improvements!

#6 Weight 307.4 (Lost 5 pounds) 39.5 points

-Made all workouts, increase of energy and less cravings!

#8 Weight 161 (lost 3 pounds) 36 points

-Lost a few points on food, lots of caffeine cravings, missed 1 workout!

They are doing great! Good amount of weight lost, but looks like most of them are getting better with the detox symptoms and  having more energy. As far as I can see they look less stressed! I think this is the best part since you can reduce stress in about 40% with a vegan diet!

Feel Good and stay tuned!

RW

They finish the first week, most people had detox symptoms, cravings specially cravings for food that they never eat, headaches, and more but most of them started to feel better by the 5 day. So here are the numbers!

#1 Lost 5.8 pounds/ points = 23

#2 Lost 3.4 pounds/ points = 17  (missed one workout)

#3 Lost 4.6 pounds (had to withdraw from the contest)

#4 Lost 4.2 pounds / points = 22

#5 Lost 2.2 pounds / points = 12.5  (Missed exercise)

#6 Lost 4.4 pounds / points = 17.5  (Missed 1 workout)

#7 No data

#8 Lost 2.5 pounds / points = 21

#9 Lost 2.7 pounds / points = 17 (missed workouts)

Total lost of 29.8 pounds, with great results, pretty much all of them detox a little bit but experience a great amount of energy level. One of the most impressive things I saw was on their skin!

Stay tuned for more info! 5 weeks to go! Keep it up the good work!

RW