Michelle Grainger has been a Coach and Personal Trainer for over 17 years. Michelle has achieved her Elite Level Coaching License with USA Cycling, the highest achievable level of coaching. Michelle also holds several Certifications in Strength and Conditioning, Nutrition and Pre and Post Natal Fitness.

Michelle graduated from the University of Florida and has continued with her education to maximize her knowledge in the fitness industry.

Fitness Training News

Thursday, January 7, 2010

I'm back! Happy 2010!

I know it has been forever. And forever is a long time. So many new things. Most importantly, a new year. So, happy 2010.

Still hiking the Girls. On one of our New Year's weekend hikes, Lucie was quite attentive. This means only a few things. Deer, fox, or lion. We don't know which but these are some great photos of Rhodesian Ridgebacks doing what they do best; keep it in sight and don't take your eyes off it.

Don't give up. Keep it in sight.

Stay still.

I could not see anything. Lucie refused to leave this spot for some time.

I do know, however, if a cat does not want you (me) to see it, I won't. Steve and I know this from experience. Kind of a "now you see it, now you don't. Hmmmmm. # posted by Michelle Grainger @ 10:23 AM 1 Comments

Tuesday, September 1, 2009

Smog Smog Go Away. I know. Can be much worse. I could live in Cali where the fires are really bad. But I don't, I live here on the Front Range.

Was going to ride with Steve today on the mountain bikes. Worked in the gym this AM, did the dog beds at the Laundromat in town, and then was on my way home to ride. But... Steve put the kibosh on the ride. He said the smog/haze from the California fires was just too bad. Would not be good for my Asthma. He's right. Plans changed and now I'm trying to get computer and house work done before I go back to town for PT and then the afternoon shift at work.

Good news is, my back has been doing much better this week. Neck is a little tweaked but the low back and hips seem to be holding this week and that's a great thing and gives hope that I am getting better.

Unfortunately, my wrist is much worse. I started doing more things with my clients, in the gym, and it has tweaked my sprained wrist. Also, using the stick shift in my car, carrying the laundry and the grocery bags makes it tweak out. I may get a small brace to help keep it straight.

I have started lifting in the gym. All very light. Need to build up the ligaments and tendons first, then can start on the muscles. It has been a long summer-and yes, I know it could be a lot worse.. # posted by Michelle Grainger @ 12:43 PM 0 Comments

Saturday, August 29, 2009

Meet The Locals of Paint Gun Park. The title is going to be very obvious when I can post a photo...

Did two mountain bike rides today. It was a little hard but it felt so great to ride the mountain bike. I realize that I need to get on the mountain bike more, now that I'm healing better. I miss it and it is such good core work and glut strengthening. Oh and I really love the views.

I'm still having trouble getting photos to upload on this blog but will get it worked out soon.

So the two rides were the same only the ride Saturday was in a clockwise direction and yesterday, S and I rode from our house up to Gold Hill, up the dirt road to Peak 2 Peak and then south to the Glacier Lake turn off and rode the Switzerland Trail backwards. It's a great way to get in some good climbing. I think I'll start to climb more for the rest of the summer.

Firday we both have the day off and will do the Glenhaven Gallevant. SHold be a nice day for it and we should be able to leave early enough to avoid Labor Day Traffic.

Well, I'll try to get more pics up soon. # posted by Michelle Grainger @ 10:26 PM 0 Comments

Thursday, August 27, 2009

More Hikes Than Rides.

We do live in an amazing place. I never tire of looking at the mountains or living in them.

I have been hiking more consistently then I have been riding. Seems the riding makes me more tired and the Girls still need a hike/walk every day, so that's what comes first. If they're happy, I'm happy.

Not to say I haven't done a crap load of miles (even with the truck accident), but it is not the normal ride every day that I'm used to. And I've only bike commuted once since the accident. I still get very tired and it just seems like a long way home when I'm really tired.

The pile of insurance papers and EOBs just keep getting higher and higher on my desk. Once I found out the hospital sends bills to the car insurance AND my health insurance-meaning getting paid by both, I lost all of my steam to stay on top of it. I mean, really! They get a check from both places and will only return one of the payments when asked for it. The system in our country really sucks. So there the pile grows. On my desk. Maybe I'll go through it this weekend.

I have been able to get in a few centuries each month and am keeping up with the 200K each month. Shooting for the R-12 Award. Have to do and finish a 200K Permanent each month through March of 010. It's doable.

My back seems to be a little better. The neck is still pretty locked up. Each day I wake up and it feels like I slept on it wrong and it is hard to turn it from side to side. Good news is, when the neck is locked up, the lower back is better. Then visa-versa. Not that is really is a good thing. A good thing would be to not have had this happen. Oh well.... life does go on.

With less riding, that means more time to socialize. My twinnie sis does so much of this and I am usually envious. But, man, does it take a lot of energy. I love all of my friends and wish I had time for more social events but I do all I can do and that makes me tired. I hope everyone understands.

I'm very close to getting the IPhone. Just don't know if I'll use all of the cool functions and features. Also, those "data" plans, voice plans, and texting seem, well, expensive. Have to do something, though. I'm starting to blow through my minutes and that gets very expensive.

I started ligting in the gym. Very light but it's something. Today I did bi, shoulders, upper back (trap) and some rows. I'm trying to build up a little muscle in hopes that ti will make my back and neck feel better. Nothing hard, just something to start the base phase. We'll see how it progresses.

The weekend looks good for one long ride, some insurance stuff, and a few hikes with the Girls. I'll also post more photos. Tried to do more tonight but they won't upload from the desk top. Have to find out why. # posted by Michelle Grainger @ 11:27 PM 0 Comments

Sunday, August 16, 2009

I"mmmmmmm Baaaaack.

OK. I'm back. Sorry it's been a long while. Just did not feel like writing about how my back is not better and neck is out of whack, etc..blah blah blah... You've heard it all. And quite honestly, everyone has a pain or two or three, and who wants to keep hearing about mine?

I have been riding this summer, in spite of the truck accident. It has not been easy. I know people think I'm OK because I have been riding, but I have had to cut the rides back from every day, commuting and super long distances, to short and moderate distance and about 3 x per week. I've only commuted once since getting hit.

The gym workouts are pretty much nil. As a coach and trainer, I know that it's important to get the muscles built back up for a good strong skeletal foundation. It's everything I can do, just to do the rehab and PT exercises. The other stuff gets my back and hip into a mess and then I have to start over. The other stuff just throws my back and hips into spasms. Not good. Moderation is the key here. So not me!

I'm not complaining ( I know I sound like it) as I know I could easily have had a crushed leg or broken pelvis. Those injuries would have me out of work, into a no training pattern and, well, in a very depressed state of mind.

What I can do is continue to get better and move forward. I just can't sit on the couch and feel sorry for myself. That does no one any good. I can be sore on the couch or sore off the couch- a no brainer.

Now for the fun news

The plans to visit my birth place and family, in Australia, are set. Leaving late October. We have the plane tickets, the itinerary and the dog sitter/friends all set up. It will be incredible for Steve to meet more of my family and for him to see where I "came from". Fun fun fun.

Due to the truck accident, length and cost of the Fall trip, we have stayed close to home all year. Doing a lot of road riding (cannot mt bike very much or long, due to the accident) and some very short and easy mt bike rides.

The hikes with the Girls have progressed to about 45 minutes. The Girls don't mind the distance or the amount of time, as long as they get in a hike with the "parents" at least once a day.

Steve and I were able to manage getting out riding the 200, 300, 400 and 600K this summer. See http://www.rmccrides.com/brevetsuperrandonneur.htm. This was a feat that we thought would not be accomplished because of the accident. I'd have to say they were awesome events. We are looking forward to doing more of these rides. We were planning to do the Last Chance 1200K but had to cancel and get our refund. Just can't do that much this year. Next year it will be on out list.

The rest of out time the last few months have been visiting with friends, entertaining visiting family, and odd jobs around the house. (I broke our dryer-woops).

Next week my gym is closed for three days and I think I'll do some easy long rides and hikes with the Girls.

Thanks for checking in and again, I am sorry I have been so bad at making entries.

# posted by Michelle Grainger @ 12:22 PM 0 Comments

Sunday, June 28, 2009

?MTD and Getting Better.

OK, it's been about a month since I wrote here and also a month since the car accident. Good news, I am riding again. Not perfect and not always very comfortable.

This is why I love living here! A little fog on the ground makes for a great photo.

Still able to get the Girls out for some walks and hikes. Can't run with them (yet) but they are so happy to get out and run after each other in the woods.

The rides are not as fast as I would like, but it really is so important to be able to ride

On another sad note, we had to put one of our kitties to sleep this week. She had cancer and we knew it was up to us to keep her dignity and make sure her pain or suffering would not be prolonged.

The rest of the summer will be spent training, working, a few more family visits, and getting better from the accident. Need to get back to lifting in the gym, as that's what helps build the foundation to good riding. Soon......

Good views on the plains near Boulder.

# posted by Michelle Grainger @ 6:07 PM 0 Comments

Friday, May 29, 2009

4071 YTD and Then The Big Fat Car Accident! OK. Haven't been here for a while. Did the great ride on the Ward 150 and then a few shorter rides and then I got hit by a car.

Broken ribs, lots of bruises, lots of cuts, and many many stiff body parts. Oh yes.... and my identity, my bike, well, it's toast. Burnt toast that is. A throw a way.

I wondered when my time would come.I think everyone I know has been there. Just never thought it may happen. And let me tell you, it does hurt.

So now Steve is trying to rebuild one of his bikes (we actually ride the same size bikes) and get me going again until it/the accident is all settled. Have to change several things. The pedals, the stem, the bars, and the seat. I think almost everything else can be the same.

I am very very sore. I have had a lot of x-rays and seen lots of docs. This really is no fun-not that anyone would think so.

I am trying so hard to heal and maintain my life as normal as I can. I am very resilient. I am of hardy stock.

I got on a bike today for the first time in 7 days-since the accident. Oh man, not an easy thing. It was on a very upright, hard tail mountain bike. I was able to go 45 minutes before getting sore. I mean, we're talking 13-14 mph, not the usual 17-19 that I'm used to.

My own training plan had me doing 150-200 last weekend and another 100 on Wednesday to get another stacked week in before the Brevet season headed into full swing-into the big miles. Didn't do it. Got one mile and of course today's recovery ride and assessment ride. uuhhhggg!

I rode by the accident sight and found myself wondering about it. Don't want to think too hard right now.

Well, I'll keep posting as I gain progress. Have to get back on the horse when things feel better. It's what I do. I am a coach. I am a rider, I am an athlete. It IS how I make my living. # posted by Michelle Grainger @ 8:24 PM 1 Comments

Monday, May 18, 2009

3975M Hard Ward 150 Minus 50. Last week was one recovery ride and about 30 hours of yard work and house work.

Relatives are coming to town and the yard needed Spring cleaning and planting. Lots and lots of time in that area this week.

Was pretty easy to recover from the Fleche and then just did a couple of really easy short spins.

Last Saturday Steve and I rode in the Ward 150. That's three loops of Ward to Lyons and back up to Ward. It's about 5500 feet of climbing per lap. We only had time for 2 laps. I don't know how Steve went to work after wards. I was so brain dead that I actually forgot my front wheel and we had to drive back for it.

The rides was very cold and some rain in the first 50. Due to that we were not on top of out liquid replacement and by the second warm lap we both had leg cramps. That's the first time, ever, for me.

Came home from that, worked a bit in the yard and then hiked the Girls for an our. Got back just in time to go to the launch of Vanessa Kemp's, and Bill's, Inyangi Launch Party. organic and homeopathic skin products. It is really great stuff. They will do well.

After the party I came home and actually fell asleep on the couch.

Up the next morning, Sunday, to water the yard and then headed out to ride. The ride was great as it was a touch faster than I may have done after the century on Sat. My legs cried a lot. Too bad. It's good to stack the training from time to time.

After the ride I headed to the laundrymat to wash 10 dog beds. (yes the Girls are spoiled). Took 2 hours so I ran errands and went to Home Depot for more mulch-for the yard.

Got home, worked in the yard and cleaned the house until midnight. I was so tired but happy to get it all done.

Today, off from work and finished up the yard, watered and walked the Girls.

Now ready to go to the airport. # posted by Michelle Grainger @ 11:37 AM 0 Comments

Sunday, May 10, 2009

3804M. Great 24 Hour Fleche. Great Fleche and more photos later. Only 1/2 of the 24 hours was rainy. Loads of fun.

The Fleche was just yesterday and it feels like a life time ago. That's why I love riding so much. Time seems to stop, or at least go really really slowly.

So, I packed on Thursday night. Packed because we had to ride a full 24 hours to be official Fleche finishers. 5 riders start and three must finish. Not so bad as all of were really strong riders and evenly matched.

We started out of Louisville at 8 Am on Saturday. Nice start and not what the forecast had predicted. It didn't rain until about 7:30 PM.

It was about 47-50 degrees and a medium wind from the north east. We headed out of town towards the north. Heading for Masonville.

Still quite a bit of snow on the mountains-where we're heading.

Once to the north of Masonville, we headed up the canyon to Stove Prairie.

It's a nice gradual to steep climb up a small canyon past new houses and small horse ranches and then gets into cabins and small farms from the late 1800s.

It was great. We all had about the same climbing pace, even Greg, who lives in Iowa. Go Greg.

About half way up the climb you get away form the prairies and get into some wooded areas. Then up high, back into the high grasslands. I can see why the homesteaders came here. Very peaceful.

At the top, we ate and took photos. Then down the other side to the Poudre Canyon and river.

We had a stiff headwind most of the way down. Had to take turns pulling into the wind. At the bottom, we headed to Verns, near La Porte.

From Verns, we headed back out to the eastern plains of Colorado. Went to towns like Wellington, Windsor, Kersey, and Johnson's Corner. Lots of places for us to get food. A key thing to these rides is food and a constant pace.

After leaving Kersey, we started to get sprinkles and then a little later, at about 8 PM we started to get rain. Not bad for the day.

We made it to our sleep point a bit before midnight. Time for a short break and then get up and head out for more food.

We have found a good tea for a wake up caffeine pick-me-up. It's by Zing. Really good, not too sweet and keeps us awake.

One of the last Control Points was in Lyons. You know you've been riding a lot when the employees at the Lyons Shamrock know how much you've been riding this year. They asked me how my vacation riding went.

It got colder as the morning continued on. Not bad, though as we had enough clothes and also only had to go until 8 AM.

After the end we took more photosof the team and headed over for a hot breakfast together.

Once again another great ride was finished and another one in the planning. # posted by Michelle Grainger @ 11:30 AM 0 Comments

Friday, May 8, 2009

3577M and the Fleche is ON!

Packed and ready for the Fleche.

What: two pair of leg warmers (supposed to rain), one Gore arm warmers, shoes, short booties, regular booties, Rainlegs, reflective triangle, reflective vest (it is Graduations weekend), three rear lights, two front lights and a helmet light, all CatEye, Rudy Project helmet, rain shower cap, lightweight yellow )2 Jacket, Illuminite vest and wind jacket, lightweight but plastic rain jacket from France, two Buffs, short gloves, liners, over-mits wool, and over-mits rain proof, two pair of Rudy Project glasses, and two leg reflective bands, rear trunk on bike, small triangle bag for frame (really small), and tires changed to Conti 4000 with reflective side walls.

There will be some Cliff food brought along and drink mixes.

Will go with two pairs of shorts light weight and the KHS shorts on top. Smartwool undershirt and a jersey on top.

Leave at 8 AM and it is to be 50 all day and "drizzle".

Off to work now. # posted by Michelle Grainger @ 9:15 AM 0 Comments

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