Thank You - Dr Burg!

Dr Burg of Berkeley Chiropractor has made a donation to my fundraising raffle:

2 gift certificates for an initial visit.

About Dr Burg:

Dr. Richard Burg is a licensed Chiropractor serving the Berkeley community

Dr. Richard Burg has been freeing people from pain in his clinic in Berkeley, CA. As a Chiropractor with experience, Dr. Burg is committed to promoting the health and well being of his patients.

Dr. Burg uses a "whole person approach". This approach to wellness means looking for underlying causes of any disturbance or disruption (which may or may not be causing symptoms at the time) and make whatever interventions and lifestyle adjustments that would optimize the conditions for normal function. Using this unique approach, Dr. Burg is able to help you to accelerate and/or maintain your journey to good health.

Dr Burg is my Chirpractor and I can't say enough good things about him, between his chiropractic adjustments (I had a popped rib) and ART therapy he's improved my day to day life and my training 100%.  Take a look at his website.

http://www.drrichardburg.com/index.php

Thank You - Bombshell Betty!!

Bombshell Betty has donated to my fundraising raffle:

2 - $20 gift certificates for Burlesquercise classes and a half off certificate for a pinup workshop worth $125!

About Bombshell Betty and Burlesquercise...

Bombshell Betty is a burlesque obsessed entrepreneur and innovator based in the San Francisco Bay Area. She leapt headlong into the burlesque life in 2000 when she founded her own go-go/burlesque troupe, touring regularly across the US, Canada and Europe. Some performance highlights include headlining at the House of Blues at the Mandalay Bay Casino Resort in Las Vegas, touring across Europe for “The Russ Meyer Night” with the ladies from “Faster Pussycat, Kill! Kill!”, performing and teaching at Teaseorama (the world's first and biggest burlesque convention), performing at the pre-party for theSF MOMA CX "Modern Ball", opening for Big Bad Voodoo Daddy at the Commodore Ballroom in Vancouver, BC, and performing at various festivals across Europe.
In March, 2004, Betty started teaching the incredibly popular Burlesquercise!® dance classes, and also teaches private classes, Pinup Modeling Workshops, Costuming Workshops, and promotes special workshops for guest instructors, including Cancan, Musical Theater, Striptease, and more! Many performers in the San Francisco burlesque scene and also the international scne got their start through Bombshell Betty’s classes, and established performers also take the classes to learn new moves and polish up their stage presentation. 

Bombshell Betty is a co-founder of the clown burlesque troupe “Twist My Balloons!”, a member of“Bottoms Up! Burlesque”, performs with an ever-changing ensemble of her students, “Bombshell Betty’s Burlesqueteers,” and produces variety and burlesque shows in the Bay Area as well as working on other new and unusual burlesque projects, including the "Intro to Burlesquercise!" DVD released in December 2006.

Three years after starting the Burlesquercise!® dance classes, Bombshell Betty has set up shop at “Bombshell Betty's”, a variety and burlesque dance studio and community space. She’s always got something new up her sleeve (or *ahem* tucked into her garter), so stay tuned for more wild and wacky antics!

I've taken classes from Betty - and they are great!  check out her website...

http://www.bombshellbetty.net/

Thank You - ABC Seafood!

ABC Seafood Restaurant has made a donation to my fundraising raffle:

a $50 gift certificate

ABC Seafood - Truly Authentic Hong Kong dining experience!

http://www.abcseafoodrestaurant.com/

Thank you - Tommy T's!

Tommy T's Comedy Steakhouse has made a donation toward my furndraising raffle:

10 $30 Gift Certificates for Tickets!

Check out the shows here:

http://www.tommyts.com/index.html

Thank you - Weidley Chiropractic!

Weidley Chiropractic Has made a donation toward my fundraising raffle:

A Complimentary first visit package

More about them:

Weidley Chiropractic provides patient-centered care, rehabilitation, and education to persons involved in sports or lifestyle injuries, chronic and acute back and neck pain sufferers, and residents of our community injured in motor vehicle accidents.

From its convenient location on Union Street in the Marina/Cow Hollow neighborhood of San Francisco, patients can expect a high-level service in an upscale "boutique" environment with a spa-like feel.

Our mission is to educate, adjust, and rehabilitate our patients to optimal health through natural chiropractic care

.

You can check them out online at:

http://www.chirosf.com/

Thank You - Lombardi Sports!

Lombardi Sports has made donation toward my fundraising event!

20% off coupons for every person who attends!

More about Lombardi Sports:

LOMBARDI SPORTS has been family owned and operated since we began selling biking, skiing and camping equipment in 1948. In other words, we've been the start and finish line for athletes all over the Bay Area for 53 years. Each department is a self-sufficient unit, full of devoted folks who have the answers you're looking for.

By cramming over 50,000 square feet full of the best equipment, apparel and expertise on Earth, we've become the area's premiere athletic retailer. So whatever you're looking for, chances are you're about to find it at LOMBARDI SPORTS. For 55 years the community has been an extension of the Lombardi Sports family. Customers have looked to us for knowledge on how to train, where to train and for deals on top of the line equipment for all of their sports needs. Our management and sales team are active participants in every sport and activity that we carry equipment for and will assist you with all of your shopping needs.

You can check out thier online store too!

https://www.lombardisports.com/

Thank You - Serenity MedSpa

Serenity MedSpa has made a donation to my raffle:

10 - $100 gift certificates!

about Serenity Med Spa

What distinguishes Serenity MedSpa from other spas? In addition to luxuriously nourishing spa services, Serenity MedSpa also offers a full suite of cosmetic laser and dermatologic procedures that refine and reveal your ultimate natural beauty.

Drs. Lisa and David Kang, owners and operators of Serenity MedSpa, utilize their knowledge of the medical field to carefully select the latest and most innovative cosmetic lasers and dermatologic procedures.

Drs. Kang and Kang understand that the best applications of cosmetic laser and dermatologic procedures take your individual skin condition and facial or body structure into consideration. They take pride in personally performing medical spa procedures, and have turned their application of these technologies into a fine art to ensure you receive the highest quality results delivered with the utmost concern for safety and comfort.

Find your Serenity in the knowledge that you are placing your care in the skillful and soothing hands of experienced surgeons that customize treatment courses specific to your own unique needs.

http://www.serenitymedspa.com/

Thank You - Vinyl Room

The Vinyl Room has made a donation to my fundraising raffle!

A $50 gift certificate

About The Vinyl Room:

The Vinyl Room, lounge and nightclub, stays true to its slogan "Mixing music & culture" with its sleek decor and artwork to the tunes that the DJs play on the turntables. DJs live music and special events are featured almost every night of the week. The Vinyl Room as a little bit of everything for everyone ranging from reggae, hip-hop (vintage & classics) house, and rock to eighties. The walls are adorned with artwork, which rotates every few months, from local Bay Area artists that includes paintings, photography, mixed media and various other works. Come in, sit on one of our comfy couches or groove to some of the tunes from your favorite DJ and see what the buzz about the Vinyl Room is all about.

Certainly a place I want to go check out! Find out more at:

http://www.vinyl-room.com/main.html

Thank You - Photography by Franci

Photography by Franci has made a donation to my fundraising raffle!

A Certificate for a portrait session and an 11x14 photograph, valued at $360

About Franci:

Franci is an award winning wedding and portrait artist with over 25 years of experience. Her extensive educational background includes training at Diablo Valley College, and Golden Gate School of Photography. As a member of Professional Photographers of Northern California, she maintains the highest ethical standards.

Her specialties include color, black and white, sepia, and beautiful custom framed canvas portraits. Franci can also create your own custom website and music DVD slideshow.

Franci's albums and photographs come with a lifetime guarantee. Franci specializes in weddings, family and childrens portraits, seniors, models, pregnancy portraits, boudoir, and business portraits.

Franci has had the honor of photographing professional football player Lorenzo Neal, professional baseball player C.C. Sabathia, former Mayor Willie Brown and Ted Rowlands of Channel Two News.

Check out her website: http://www.photosbyfranci.com

Thank You!!!

Optimal Fitness Lifestyle Center has donated for my fundraising raffle:

a 1 month wellness package that values $574 including:
one month membership
pt session
hour massage
one hypnotherapy session
one chiro/art session
one sauna

More from them:

Optimal Fitness Lifestyle Center specializes in four main areas: weight loss, stress management, pain reduction and athletic performance enhancement.
Our team of Personal Trainers, Nutrition & Lifestyle Coaches and other Wellness Practitioners collaborate to help you meet your specific health, fitness, and performance goals, regardless of whether you are making major lifestyle changes or simply in need of a jump start or fine tuning.

We truly love what we do because every day we see people change their lives, achieve their goals and leave with a smile.

For a free week pass and personal training session go to www.OptimalFitnessLifestyle.com

The Tri from H311!? Diablo Man

While browsing through sprint tris in the area I stumbled upon this little jewel...

DiabloMan

It's just a 'sprint'

.25 mile swim
9.25 mile bike
2.25 mile run

easy peasy

Well the swim maybe -- since it's so early in the season the swim is in a pool...

Then you bike and then you run... straight up! 3,300 feet of climbing!

After my ride on Saturday I have some idea of what that might be like... and I want no part of - but there must be some trifreaks out there that do! :)

I really can't believe this is happening!

It was another long run night. I kept looking at this day in the training schedule and going.. yeah, right.

But I strapped on my gear and set out... determined. I had a game plan, do my five minute warm=up and then split the 60 minute --- yes 60 MINUTE -- into 10 minute intervals. At the end of every 10 minutes I would walk long enough to have some liquid and then move back into a run.

There was a part of my brain that was laughing at my optimism but I figured if I didn't go out there expecting to run the whole time, I wouldn't.

Well - everything went as planned. My watch would go off every 10 minutes - I would walk long enough to take in a good bunch of water (usually 10 to 20 seconds) and then I would start running again. About a third into the run I KNEW I would do the whole thing, the only question was, how far could I make it in that time. So I set a goal -- probably my first one ever. I wanted to make it 4 miles. Knowing that I had run 2 miles in just over 30 minutes in the past I figured I would be pushing it, but isn't that what the training is about this stage in the game? Pushing it? So I ran, and I ran and I ran... and the timer stopped and the run was over and my watch said... 4.49 miles! (including 5 minute warm-up and cool-down) when I got home and could look at my stats and pull out my warm-up and cool-down the news was still GREAT -- 4.07 miles in 60 minutes -- whoop! Tomorrows a VERY early morning Bike-Run-Bike, so it's off to bed with me now! :)

It's time

Time to stick to a plan - to make a difference - to stop wishing things would change and CHANGE them.

And here's what I've done...

Through Peertrainer I found a place called StickK

At StickK you have the ability to create goals and attach leverage to them. Leverage - as in Money. So I created my goal and gave them my credit card. As of today - if I don't reach my weekly weight loss goal each week (it's modest don't worry) I have to pay $100!! and that money goes to a Charity that I don't personally/morally support.

So that part is done -- now to take the daily steps to make sure I hit those goals!

Tonight I'll take my beginning photos and measurements.

I've already done my exercise for the day - 30 minutes Run/Walk.

The cardio goals are easy right now - all part of my training for my triathlon.

Food -- well as always it's my biggest issue isn't it though?

Well first off I'm going through Dr Becks book again - I love her mental take on food.

As for a food plan...

A part of me says, pick an 'experts' plan and stick with it. But the other part of me wants to take a the best of all I've read and apply it. Since at some point I want to be able to go through this same process with clients (as a personal trainer and more) then I think I'll just have to make a go of my 'hybrid'.

1. Eat at least 4 meals a day 5 is ideal
2. Each Meal should be (close to) equal Protein and Carbs
3. Each Food item should be less then 30% Fat
(If greater then 30% Fat then entire meal should be less then 15% Carb - to allow for a meal of nuts)
4. Whole Foods should be eaten the majority (80%) of the time (Whole Wheat, Brown Rice, etc)
5. Eat at least 4 servings of vegetables (Lettuce is not a vegetable)
6. Eat at least 2 servings of fruit
7. Have one spurge meal per 7 days

At the moment I'm not going to count calories. I think what I'll do is see how I'm doing on Monday mornings - if I'm not on track then I'll probably see if a calorie restriction is in order.

Ok - too tired to think anymore. Will type more later.

Fwd: It's getting close

As you know, I've gotten my registration confirmation for Lavaman - it gets more 'real' every day.  Our training now includes 45 minute runs and over two hours on the bike!  I've braved the waters of the San Francisco Bay, learned to swim in a wet suit and have missed unclipping out of my bike twice and have crashed (you should see the lovely bruises I have!).

I'm doing what I set out to do and I'm really excited about it.  Or 1/2 of what I set out to do.  You see, I have only raised $1000 of the $5000 I have pledged to raise for the Leukemia Lymphoma Society.  I need your help to reach this goal!  Please don't think that your donation 'doesn't matter'.  Every dollar counts!

My race is in 39 days and there is several ways you can help.

1)  You can make a donation by credit card  by going to my donation site and clicking the 'donate now' button.

http://pages.teamintraining.org/sf/lavatri09/smuellerboddy

2)  You can make a donation by check, make it out to the LLS and mail it to me

(leave a message and I'll send you the address)

3)  You can attend a fund raiser - if you're anywhere the SF area you can come to The Mint in San Francisco and join us for a night of Karaoke.  (email me if you want more details)

Last, but not least, thank you to everyone who's made a donation so for - I can't tell you how much your generosity means to me and to the people you're helping.

Shawn

It's getting close

I've gotten my registration confirmation for Lavaman - it gets more 'real' every day. Our training now includes 45 minute runs and over two hours on the bike! I've braved the waters of the San Francisco Bay, learned to swim in a wet suit and have missed unclipping out of my bike twice and have crashed twice now (you should see the lovely bruises I have!).

I'm doing what I set out to do and I'm really excited about it. Or 1/2 of what I set out to do. You see, I have only raised $1000 of the $5000 I have pledged to raise for the Leukemia Lymphoma Society. I need your help to reach this goal! Please don't think that your donation 'doesn't matter'. Every dollar counts!

My race is in 39 days and there is several ways you can help.

1) You can make a donation by credit card by going to my donation site and clicking the 'donate now' button.

http://pages.teamintraining.org/sf/lavatri09/smuellerboddy

2) You can make a donation by check, made out to the LLS and mail it to me

Shawn Mueller-Boddy
429 Chase Street
Mountain House, CA 95391

3) You can attend a fund raiser - if you're anywhere the SF area you can come to The Mint in San Francisco and join us for a night of Karaoke. (email me if you want more details)

Last, but not least, thank you to everyone who's made a donation so for - I can't tell you how much your generosity means to me and to the people you're helping.

Shawn

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it's offical!

Registration Confirmation for:

2009 Waikoloa Lavaman Triathlon
Dear Shawn,

Congratulations! You are now registered for 2009 Waikoloa Lavaman Triathlon. Please check the event's official website for updates: http://www.lavamantriathlon.com

View your complete registration details »
Congratulations & thank you for your registration for the 2009 Lavaman Triathlon. We're planning a full slate of activities for athletes and their families Please check out our website at lavamantriathlon.com for periodic updates on activities and race specifics. We look forward to seeing you in April for the 12th Annual Lavaman Triathlon Sports & Fitness Festival.

Congratulations & thank you for your registration for the 2009 Lavaman Triathlon. We're planning a full slate of activities for athletes and their families including triathlon camps, kids' race, Sports & Fitness Expo & more. Please check out our website at lavamantriathlon.com for periodic updates on activities and race specifics. We look forward to seeing you in March for the 12th Annual Lavaman Triathlon Sports & Fitness Festival.

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Shawn Mueller-Boddy has invited you to Sing for a Cure!. Date: Mar 5, 2009 Time: 5:30 PM Location: The Mint - Karaoke Lounge It's time to get your American Idol on! and Sing for a Cure! That's right, On Thursday March 5th we'll be singing our hearts out at the Mint and helping to find a cure for Leukemia, Lymphoma and other blood related cancers.   VIEW INVITE

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You won't believe what I just did

I hardly believe it myself! Today I ran for 45 minutes without stopping!

Yes - it wasn't fast - so I didn't go far, but I did it - I ran with no walk breaks!

I've come a long long way from barely being able to run 2 minutes straight when I started this whole thing.

I can't believe how things have just been coming together this past week. I've been able to run without having to focus just on putting one foot in front of the other and praying for the next walk break. I swam - I actually SWAM in my wet suit in the open water last weekend. Instead of feeling like I was floundering and just treading water. Biking too has started to feel more natural. I had my doubts at first, but I really do feel like even my weekest of the three sports is starting to come into line.

Lookout Hawaii - here I come! :)