Eyes wide open.

Yesterday morning I got to speak to Rick Kattouf finally. Rick has a heart of gold and looked up time differences between the states and here at home, and gave me the exact time I needed to call the conference number. Lo and behold we made contact and the next 40 minutes when by in a flash.

The first thing that caught me about Rick was his beautiful American accent. I absolutely love it, always have (my best friend is from Santa Cruz). I love it that much that if I hang around my best friend for more than a two day stretch I come home sounding All American. The next thing that reeled me in was his effervescent nature. You could just feel his enthusiasm for what he does over the phone, his personality is contagious.

We spoke alot about what had happened to me in the past with my diagnosis, and what I had gone through for the last 14yrs. He had a genuine interest as he asked many questions about what my goals were, what I was hoping to achieve not just in the forseeable future but for next year as well with my 70.3.

We then spoke about everything that he could help with, and believe me with the wealth of knowledge and experience that Rick has in the field of health, nutrition, fitness and human performance I could see how most of my dreams could come to fruition. He has many different types of plans ranging right through from custom coaching to published plans not only in the nutrition side but also through to tailormade sports coaching which encompasses nutritional intake as well.

With everything we spoke about, Rick has sent me off an email with all the critical information necessary so I can then speak to hubby. Lots to take in and consider and I just know that Rick is the right person for me. I felt an instant connection and I loved the fact that he showed genuine interest in me as a person. Your a gem Rick.

So after I got off the phone with Rick, I donned my cossie and headed off to the pool yet again. And even though I felt good, my legs were a bit crampy towards the end. Must still be residual effects from my good workout on Tuesday. Anyway here is the session:

• 700m Fr/s Warm up
• 4 x 200m Fr/s with fins
• 10 x 50m kick with fins
• 5 x 100m IM
• 200m Br/s cool down.
• TOTAL: 2700m

Today I intend to get on the indoor trainer and do an hours workout. Weather has been a bit crappy and it is still to0 dark outside to see if the weather will permit an outdoor ride. Fingers crossed.

Physio exercises continue strong.

Barb's a ning nong.

Update:

Got my times mixed up - nothing new and missed my telephone conversation with Rick. Will be definately speaking with him tomorrow morning at 0730 MY TIME. Thanks Rick for being patient.

Thought I would also give a quick recap of my workouts yesterday for which today I am a bit sore from. Sore in a good way though, my back doesn't hurt one bit.

• 3 x 10 single leg squats
• 3 x 10 functional steps
• 3 x 5 secs x3 bridge alternating transferring weight from each leg

• 3 x 12 single leg split squats
• 3 x 12 long leg lunges

• 3 x 15 incline pushups
• 3 x 15 dumbbell fly's using 3kg dumbells
• 3 x 15 bent over dumbbell rows 3kg dumbbells
• 3 x 15 shoulder press 3kg dumbbells

• 3 x 12 ab crunches legs raised
• 3 x 15 superset dumbbell twists, bicycle crunches
• 3 x 15 ab alternate heel touches

Then I decided to head to the pool and just relax. Managed a 1500m session nice and easy. I timed my first 500 just to see my time doing it nice and easy and I did it in 7min 20secs, this is 50 seconds faster than the time I did in my Open Water Comp last year. I felt good about that. So this was my session:

• 500m Fr/s
• 5 x 100 Fr/s up for 50m, Bk/s down for 50m
• 500m easy Br/s

Good day overall yesterday apart from my blunder.

Navigating the food pyramid for a healthier me.

I've been thinking alot lately about my diet since my husband got diagnosed with high cholesterol, and what I can do to make not only our family's diet better but also mine to help with getting a fitter and healthier body. The saying "you are what you eat" couldn't be more true. Now if we look at the food pyramid below:
The bottom part of the pyramid which is the largest states you should be eating more veggies, beans, lentils, cereals, bread, fruit and nuts. I love my veggies & lentils - and I eat a tonne of those but the rest are slightly put aside. It's not that I don't like fruit, but in winter I struggle to eat a cold piece of fruit when the weather is equally as cold. And the only real nuts I like are almonds but I always seem to forget to buy them and when I do, I can't stop at a handful. Bread, not a big fan unless I am eating a sandwich - must be multigrain though.

Next level up is the meat, fish, chicken, eggs, milk, yoghurt section. Meat, I love but have trouble digesting it. So I tend to only eat it once or twice a week at best. Absolutely love chicken and what the chicken has to offer, and have been focusing on buying the best quality - free range chooks and eggs around. My brother in law manages a chook farm and I get 30 eggs a fortnight. YUM. They are the biggest eggs and so orange yolked - delicious. In terms of the dairy section - I have not had milk since I was about 2 years of age. Don't like the smell or taste to have it on it's own or even as a milkshake. But I can add it to things in cooking, but this still doesn't amount to having the required daily amount. Thank god for supplements.

The top section I probably don't really need to mention because I don't use margarine at all for myself and I only use olive oil sparingly in the cooking anyways. Sugar is probably my only "naughty", but I compensate by using raw sugar.

The one thing I know I don't do is drink enough water. I drink alot of coffee - 4 to 5 cups a day and I really should stop this. This is only serving to dehydrate me more, and considering the body really needs water to function correctly - I am really doing it an injustice.

So last night I served up the yummiest dinner - Butter Chicken and Salad Corn Wraps served with a spread of hummus. What do you think?
It was so very yummy. And the kiddlets just loved it, even my fussy youngest son who ended up devouring 3 rolls worth. But my quest for supreme nutritional intake has taken me one step further. I have been listening alot to a Triathlon podcast by Chris Elmore on TriTopics and his friend Rick Kattouf from Team Kattouf speak alot about nutrition and how to use it to enhance your sporting performance. So I sent an email to Chris and Rick a couple of days ago and today I will be speaking to Rick personally about the possibility of having a coaching plan for my nutrition. I am so excited. Rick's credentials are amazing and if I can even just have a smidge of his expertise in the sporting arena I will be an absolutely happy woman.

Will keep you all updated.

Happy, Happy, Happy.

Just got back from physio and Lisa is so happy with my single leg squats. Actually I think her words were "I'm impressed". Great, this actually means I was doing my exercises properly and they are working. WooHoo. Her following words were "Up on the bed and lets loosen these glutes and your paraspinals". Oh ohhhhhhh, noooooooo - those cold beads of sweat started to ooze out of every pore again. As Lisa presses her thumb somewhere deep into my left glute I have this absolute eye crossing, breath taking, butt breaking, shooting pain that radiates somewhere down to my knee. Holy crap that hurt, but as she sticks to her guns on that position it finally eases off. Ohhhhh bliss. But just when you think she has given up, she tweaks that thumb to another spot and "holy mackerel" there it goes again. Oh well, she is doing her job and for that I am thankful.

Next up on the agenda is some gluteal stretches which always hurt but feel nice and then she showed me some exercises that I need to do at home for the following 2 weeks.

She wants me to do these bridge exercises and focus on squeezing my butt cheeks tightly and turning my core on. She wanted to add the variation of raising one leg like so:

But it was a no go. Everytime I tried to raise that leg, my hamstring on the leg that was down would cramp. Lisa stated that my glutes and core were not supporting me at all and that my hammies were doing all the work. So for now she would just like me to do the bridge and just try swapping weight from leg to leg making sure that my pelvis stayed centred.

I also have to do this functional exercise which mimics the way I should be walking. So I have to take a step forward and roll through the walk into a slight lunge and then push off. All whilst maintaining my pelvis in a forward position. I have a real funny swagger when I walk and it just shows lack of stability. So need to get my walking right before I can run.

So things are definately looking up in the Hughes world. I can swim and bike to my hearts desire. So guess where I am off to tomorrow - the pools of course.

Another tid bit of info, a friend of mine on this wonderful blogger world misszippy is having a wonderful giveaway. A great pair of Ryder's sunnies - jump on over an check it out - you just never know. I will also hopefully get to catch up with her when she makes her way to Aus in the next couple of weeks. Looking forward to it.

So in the meantime, I shall keep rolling with the punches and feel great that everything is coming good.

Little bit of this and that!!!

Well today is Day 3 post injections and I feel good. Lower back is not sore, just still feeling muscular tightness for which I am still working on my flexibility. I am also on Day 3 of my exercises which Kevin has given me. It is only single leg squats 3 x 10 reps 3 times a day and I must admit I am holding my posture alot better. I no longer drop my hip on the leg I am standing on but rather I squeeze my glute and turn on my core muscles and this is helping me maintain my posture alot better.

My hip/groin tenderness is close to non-existent, I am so happy. Finally the uphill climb injury wise is stabilising, and I finally feel I am moving full steam ahead into the light.

Also, during these days where I am doing little exercise I have been doing alot of reading. And I came across the Toyota U.S Open Triathlon 2009 results and as far as my swimming is concerned I am not far off in the rankings for my 1500m swim. The Top 5 girls times are between 19:59 and 21:07. I did my 1500m in 22:48, so I am quite pleased with it. I know, I know Triathlon is a multisport event, but atleast I have one leg that's ok. Now it's time to get the other two working at an okay level. I will never be a fantastic runner nor a sprint cyclist but maybe, just maybe I can get them to a level where they will not let me down too much.

I would also like to give a "SHOUT OUT" to one of my friends Andrew C. on Daily Mile who is competing in the M7 marathon today. I know you will have done an awesome job Andrew and what a great accomplishment. I look forward to hearing all about it and hearing what your thought's were during your run.

Physio tomorrow, I wonder what it will bring?

What a find!!!

Just found the best site "Swim Smooth" after reading Triathlete Magazine. It is a 3D animated guy which shows the correct swim technique from absolutely every angle imaginable. All you need to do is follow the blog "Feel for the water" which gives you absolutely great tips and advice for swimming, articles and training. Also"Like" them on Facebook and download Mr Smooth to your desktop.

The 3D download is awesome. A fantastic birds eye view of a swimmer with every angle accounted for. You can even see how to breathe correctly and correct hand placement down to the fingers. I am gobsmacked. CHECK IT OUT and become a follower.

I figure we can all use whatever help is out there.

Morning update.

Well this morning I am pleased to say the sciatic pain is still non-existent and other than some tenderness in the area from the shots which Kevin said is normal, I feel fine. Last night was the first night in almost 14 years that I had been able to sleep on my back without suffering intense pain trying to then turn on my side. And I can assure you I was extremely hesitant to roll over but to my surprise "no pain". So just to celebrate the momentous occasion at 0135 am I rolled over again and again with a smile from ear to ear.

My hip/groin pain (Enthesopathy) is only slightly there and I think that's because I had my first dose of Fosamax and I have been resting too. So thing's are looking positive. I also did my first set of exercises given to me by Kevin this morning and I will do a boat load of stretches as well as I feel super tight.

So I am happy to report I feel improvement. How is everyone?