A Goal Accomplished!

Well, I did it! After months of training (and a lot of insecurities) this past Sunday, October 5th, I participated in my very 1st Sprint Triathlon.

There were nay-sayers - people who said, "you've been too sick to do that much exercise," "now you've hurt your foot, you should cancel," "I don't know if it's a good idea." I did my best to ignore them, but there was a tiny voice in the back of my head that questioned whether I would finish. I'm glad they questioned me & that the little voice was there - it made the accomplishment taste all that much sweeter!

Besides the nay-sayers, there were supporters. MANY, MANY supporters! I hope some of you are reading this - YOU ARE SO WONDERFUL!!!!! I LOVE YOU for standing by me & putting up with all my nonsense!!!

So, here are the details of Race Weekend -

Tom (my darling & greatest support) & I drove to Melbourne, Florida from DeLand on Saturday. First we stopped by the Maitland Art Show as we adore art shows & the season has begun. Saturday was relaxing & wonderful. My bike was in top form, thanks to Maya at the local bike store & a quick tune-up Tom did just before leaving the house.

I made sure to eat & hydrate well all day Saturday so I would have lots of energy.

Sunday, we got up at 4:30am & made our way to the race site. No coffee for Tom until 6:15 was a BIG problem, but he survived. I wandered around a bit in my bare feet listening to my IPod to keep calm.

Finally, it was time to head over to the starting point & I met up with some friends from BeginnerTriathlete.com. We had arranged to have temporary tattoos on so we could find each other. It was fun to finally meet people that I'd only known online!

The Swim:

We all about drowned out there. It was almost funny. If we weren't a bunch of girls, it might have been dangerous & mean, but it was a giant social with everyone gasping for air. Here's how it went down. The wind was kickin', so there was a pretty nice chop. Everyone was so bunched up that we were all just swimming on top of each other & saying, "sorry" over & over. When we came up for air we were smacking & drowning each other & apologizing all over the place. Really, if it wasn't so funny, it would have been disheartening, because it was pretty exhausting. There wasn't a great way to get out of the pack & because we were so bunched up, I'm very glad I spend so much time training to swim or I might have drowned! Actually, I did pretty well & maintained very close to my typical swimming time - amazing under the circumstances!

The Bike:

This is where I could have done better. My HRM died in the water, so I didn't have HR feedback. My bike computer malfunctioned, so I didn't have speed feedback. Basically, I was going by "feel" the entire time. I've never trained this way, so I was winging it the entire time. The headwinds going up the causeways were KILLER. Just as I was gaining speed to head up the 1st causeway, I ended up behind 2 girls who must have run out of gas, because they were pedelling like turtles! Cars were coming up, so I couldn't pass at that moment & I lost momentum right before heading up the causeway. I had to really power up to get over. The next 2 were a lot better, but it took a lot out of me. There is a great straight-away before the final causeway where I could "rest" & I think if I would have my computer I wouldn't have rested so much. I caught myself cruising at one time & had to remind myself that this was a race. I probably lost about 10 minutes during that time period of just messing around & looking at the scenery. When I got my head back on straight, I kicked it in & finished the bike strong. I sailed up the final & biggest causeway. I actually had to question if I was doing something wrong because I was passing everyone. Coming down the causeway I couldn't even pedal in the highest gear because I was going too fast - COOL!!!! I took the turn into the transition area at the bottom of the hill well & got right off the bike without problems. Overall, I loved this part of the race. I had so much fun here!!!

The Run:

I'm definitely not a runner & it showed up here. The run was not fun at all, but I made it through without too much walking. Actually, my foot & ankle held up nicely thanks to aggressive physical therapy. I'm just not conditioned well enough & my heart rate doesn't handle running that well. But - my overall running time was as good as any I've ever done, & that was after the swim & bike, so I've really got nothing to complain about!

Highlights:

1. Supportive athletes - everyone was out there cheering each other on! How cool is that? I've never seen such a wonderful environment! Why aren't we always like that with each other? When one person was about to give up, someone just came up beside them & gave them encouragement & told them how great they'd done so far & to keep going! What a model for the world!!!
2. Seeing 50+ & 60+ & even 70+ year old athletes participating! What an inspiration! I even went up to this 56 year old woman who was absolutely perfect in her 2-piece tri-suit with her 6-pack abdominals & glowing smile & told her, "I want to be you when I grow up!" She just blushed & beamed. I swam with her, she passed me during the run! I yelled, "You go girl!" She beamed again - what energy that gave me!
3. Having energy during the last portion of the bike race to blow a kiss at the photographer while pedaling uphill.

A few things I've learned preparing for the Triathlon:

1. Limitations are usually self-imposed & can be worked around
2. Even seemingly HUGE goals can look small when finally accomplished. I'm already looking at this & thinking, "Completing a Sprint Tri is just basic fitness for me - now what's next?"
3. 5-minutes of committment can create momentum that gets you going (if I feel like sitting in the recliner, I can usually convince myself to get up & work out for 5 minutes. Once I'm up & working, I feel a lot better & keep going - it ALMOST always works. When I feel bad & tired after 5 minutes, I have the option of doing another 5 minutes or just realizing I'm tired & need to rest)
4. Healthy habits are contagious! People see energy & a turn-around & really want a piece of it.
5. One healthy habit leads to another - be careful if you start down this road...you might become REALLY healthy & feel A LOT better like me!

There's a lot more, but for now, I've wasted enough time...off for a run!

Kim

I'm an Athlete?

The other day it was toooooo cool when someone said to me, "Everything about you screams runner." Wow! I was blown away!

Thinking back over the past 18 months, & over the past 41 years, I can't believe it.

Never in my life did anyone ever mistake me for an athlete. 18 months ago I could barely walk around the block without getting short of breath. Now, my being "screams runner"?

I'm the chick who used to make up reasons to skip P.E. in school (actually, I used to ditch & smoke behind the bleachers). I used to avoid going outside like the plague - I might sweat for goodness sake!

Now, I plan my days around the pool schedule & the weather so I can get my workouts in. I plan my eating around what will best support the next workout (o.k. - not so good at that one yet!)

The average week for me includes more than 200 minutes of triathlon-specific training. Biking, running & swimming are my main focus. Lately, I've added in some yoga to help with flexibility (oops, forgot that part!). And, now that it's cooling down, I'm hoping to resume kayaking & hiking again.

Somehow - I'm becoming an athlete. Now, I'll admit...not a great athlete, but the mindset is there. My body is starting to respond too! And, evidently...People are beginning to notice!!!

Too Cool!!!

In 2 weeks I'm scheduled to participate in my very 1st Triathlon.

I'm a little nervous.

After months of preparation, I was totally ready - until Tuesday when I hurt my foot/ankle. It seems I was running in poor shoes & strained a tendon. It's a setback. One that might have knocked me off course in the past. Not this time!

I've got 14 days to recover, a great sports orthopedist who is also a triathlete, a structures physical therapy plan & team helping me, so I'm really hopeful!

A couple of days ago I headed to Melbourne to check out the race site! I biked & swam the distance, but am leaving the running for race day. It was great! I did my open water swim - a huge accomplishment! If you want to know what that's all about, read Fear & Do it Anyway!

If my foot & ankle are up to it, I'll run on race day. If not, I'll probably walk that last portion of the triathlon. Either way - the plan is to finish the race!

Somehow, I've become an athlete - not a super athlete, but an athlete none the less. Not somehow...I can definitely define the process. The road to health hasn't been easy, but it's been fun - most of the time. The systematic changes that have occurred in my body over the past 18 months are remarkable. From sickness unto health only begins to describe what has occurred!

Do I still have health issues? Sure. Am I still 41 years old...yup! But now, I'm a 41-year-old, athlete who manages her chronic health issues with healthy eating, exercise, stress management & lifestyle decisions.

One day at a time, one step at a time, one moment at a time!

From Mount DeLand to Real Muscles!

Building muscles is hard work. It doesn't happen overnight.

I remember years ago. Actually, almost 14 years ago. When I was in Nursing School. I had some extra time on my hands. I was training for my Black Belt in Shaolin Kung Fu. With daily workouts, I built muscles - cool muscles!

I had these little muscles in the tops of my thighs - the quadriceps they're called. I used to flex these muscles & look at them many times each day just to prove to myself that they existed.

Then, I was in my 20's. Muscles were pretty easy to build. Fat was easy to burn!

Now...to borrow a phrase from my brother: "Not so much!"

I'm 41 now. Fat & my body are bonded -- they LOVE each other! Muscles are HARD to build.

Conquering Mount DeLand was quite a task, as you read in the last posting...but over a few weeks, it became quite a joke. Now, Mount DeLand is simply a bump to me. I'm seeking real hills (o.k. maybe bigger bumps in Florida!)

The other day I was busy massaging my tired muscles. I'd spent a relatively busy week of training: 9 miles running, 2 kilometers swimming, 40 miles biking, & 2 hours yoga.

While I was massaging my calf, I felt this hard spot. It startled me...I felt it again...


OMG!!! A muscle!!! I tensed it. I looked.

I could even SEE the muscle! It was CUT!

One moment I was struggling to conquer Mount DeLand, the next I was massaging a real live muscle!

When I examined further I discovered that under a thin layer of fat (yup, there's still a little bit of 41-year-old fat!) I've got muscles ALL OVER! My abs, my quadriceps, my calves, my back, even my arms!

Too Cool !!!

Conquering Mount DeLand

Conquering Mount DeLand sounds like a Herculean task. Until you realize that DeLand is in Florida & we have NO MOUNTAINS in Florida.

Mount DeLand is a joke my husband created at the height of my "sick period" when I was trying to become a little more active by walking the dogs.

Each night, we would take the dogs for a 5-6 block stroll (I do mean stroll) around the neighborhood. At the end of the walk was Mount DeLand (cue scary music!). Each evening, I would dread the final steps up this HUGE hill to get home.

My husband would encourage me. I would get out of breath. I would almost double over in pain. Mind you, we were strolling!

To fully appreciate how ridiculous this situation was, you have to understand the topography. I recently put "Mount DeLand" into Google maps. Here are the results: 0.05 miles 0 feet elevation change! Honestly, I swear there is an elevation change! It's probably only 1 to 1 1/2 feet, far too small for Google to bother with measuring. Mount DeLand isn't a mountain...it isn't a hill...it hardly qualifies as a bump in the road.

But Mount DeLand became my challenge!

The walks continued. The jokes continued. At first I was mad! How dare he joke at my misery? But soon, it became a little easier to climb the road at the end of the walk. Each evening I psyched myself up for the climb. Breathing into it. Celebrating the accomplishment.

I'm happy to say that the other night I was feeling pretty lousy (bad food). My dear husband, at the end of our dog walk, suggested I run home the last few blocks - up Mount DeLand!

After a moment's protest I did!

Thanks to his encouragement (in that strange way of his), I have conquered Mount DeLand, and have moved on to much greater accomplishments in my health & wellness journey!

Got a mountain you're facing?

How It Began ... My Journey from Sickness unto Health

Life can be deceiving. Each day blurring one into another. Soon you find yourself older, wondering what happened to your health, your vitality, your youth.

As I made my way through the maze of my 20's & 30's, I gave little thought to health & wellness. Even though I'm a nurse & study health, diet, nutrition, disease, it never occurred to me that these lessons applied to my life.

I worked, I worked, I worked. The stresses of life accumulated. I did nothing to relieve the stress. Rare vacations were a window into the kind of life I wanted, but were quickly forgotten as soon as I returned back to my routine life.

Then, 1 day, 18 months ago, I found myself in a hospital bed unable to catch my breath.

It did not happen suddenly. I'd been fighting illness for 2 years - fighting & ignoring.

Finally, my body crumbled. Poor nutrition, no exercise, daily stress, limited rest all added up to sickness. I felt like a victim. A victim of illness. Someone not in control of her own body. Betrayed.

I spent at least the next 9 months wallowing in that feeling. Embracing the role of victim. I had given up on my health & began to throw myself even harder into my career. But, happily, it was not meant to be!

A crisis at work finally brought me to my senses. It's funny how some of the most uncomfortable times in our lives end up being the most important. I will be forever grateful for the 3-4 months of workplace misery that caused me to wake-up to the mediocrity of my life!

I began to look within. To look at what was really important. To define who I wanted to be.

I remember one specific day: Looking in the mirror, I thought, "If I'm this sick at 40, what will it be like at 80? Or, will I even last that long?"

I was shocked! Never did I think I would be sick & stressed at 40. I had different plans for my life. Enough was enough!!!

Despite having 3 chronic illnesses, I was determined to take back my life & my health. I was going to immediately begin managing my life & wellness & stop playing victim.

Funny thing was, about 3 months before this decision, my dad sent me a book entitled, First We Quit Our Jobs. It wasn't exactly the same, but it got me thinking.

I made some plans.

I quit my job!

I started a business.

I'm still working in nursing 3 days a week, but I've got lots of time now for what I love. Oh, & now I love nursing again.

First, I quit my job. I was good at my job. That was hard. It still calls me back occasionally. Tempts me.

But my new life is GREAT.

I have time to exercise.

I have time to breathe.

I don't work in the shower.

I don't obsess over work.

First I quit my job. That was how it began - my journey from sickness unto health.

Next entry: Conquering Mount DeLand.

Big Changes

If you've been reading the Greener Grass Life blog, you're in for some changes!

The Health & Wellness articles are moving to www.greenergrasslife.com under the Articles tab. (next article due out tomorrow!)

You can subscribe to these articles just as easily as here by either taking the Free Health & Wellness Assessment or just filling out the box on the right side of the website & skipping the Assessment all together.

This site is converting to a more personal feel.

Now, this will be the home of Kim's (my) personal ramblings about my own wellness journey.

I'll start off with the basic story of how I began & then quickly move into where I am today. Soon, you'll be following me as I train & complete my 1st race season: 5k's, 1st Sprint Triathlon, Lucky's Lake Swim (1k), Powerman Rattlesnake Duathlon (sounds worse than it is) & who knows what else.

I make no promises as to how often I'll post...maybe daily, maybe weekly, maybe once in 2 weeks...we'll see.

Come with me or not...it's up to you.

Next post - From Hospital Bed to Triathlon - How The Craziness Started

The Adult Onset Athlete

This week's article is from Coach Kathy Morton, MD. I'm excited to have Kathy on the Greener Grass Life team as she brings a wealth of experience & wisdom as well as humor & compassion, which you're sure to notice in her article, The Adult Onset Athlete:

The Adult Onset Athlete

Okay, I’ll admit it. I used to skip gym class - a lot. Enough so, that I almost didn’t graduate from high school.

You see, I used to put off my afternoon class homework until the day it was due. If I couldn’t get it all done between classes, I would skip my morning gym class to finish it.


Eventually, my surprised parents received a letter from the school, telling them I was in danger of failing gym, and my early (January) graduation plans were in jeopardy. My English and Social Studies teachers had to suppress their smirks as I explained that I would be skipping their classes, several days that week, in order to take gym, almost all day, in order to graduate. Talk about the punishment fitting the crime.

Read more on the Greener Grass Website!


Thanks to the encouragement of many people, including Kathy, I now call myself an Adult Onset Athlete.

Want to join us?

If you're enjoying reading our articles & know someone else who might benefit, please tell a friend!


Have a wonderful week!

Kim Ellis, RN BA cWC cHC
Greener Grass Life, Inc.
coach@greenergrasslife.com

At the National Psoriasis Foundation’s Annual Conference last week, I facilitated a workshop entitled Powerful Choices.

The entire hour was dedicated to methods of incorporating more joy & energy into our lives. What a fun time we had!

The last 1/2 of the session was spent brainstorming activities to incorporate into our lives that would bring us more joy & energy. I promised to publish the results of our brainstorming because I thought it would make a wonderful article for everyone.
Joyful Actions:


Take a break
Take action
Playing the piano
Cooking
Sleeping
Reading
Travel
Drinking beer, wine, etc.
Time with kids
Comedy
Casinos
Volunteering
Making money
Adapt
Make a list
Un-clutter
Re-inventing
Remove mess
Movies in bed
Weight lifting
Bikini wax
Daughter
Call someone every day
Delegate
Make a list
Swimming
Cuddling
Hot shower
Fancy coffee
Dining out
Make whoopie
Founding partner
Date with spouse
Music
Shopping
Espresso & ice cream
Helping others
Help elderly
Eating
Spending time w/family
Spending time w/friends
Relaxing
Accomplishment
Coaching
Movies
Pets
Get a massage
Meditation
Yoga
Walking
Running
Monopoly
Bingo
Primoti Sandwiches (in Pittsburg)
Holding my kids
Playing with my kids
Talking with spouse
Riding horses
Chocolate
Scrapbooking
Taking pictures
Sitting outside observing nature
Manicure
Pedicure
Reading
Meeting new people
Make soup & homemade bread
Positive friends
Art
Teach
Listen to a hawk
Theater
Summer concerts
Work
Chocolate chip cookies
Exercise
Exercise with family/friends
Scooter
Board games
Sleep, Nap
Make more money/enjoy life too
Vacation
Good book
Sunny skies
Smell a flower
Call a friend
Organize anything
Talk to kids on phone
Dance
Call grandkids
Thank you’s
Tell jokes
Play softball
Make someone smile
Watch children laugh
Go for walks
Make someone laugh
Browse a bookstore
Tell a child a story about growing
Bake & eat a cake
Look at spouse’s eyes
Take dog for a walk
Watch Family Guy
Visit the sick
Play basketball
Pet my cat
Pet my dog
Go to the beach
Sauna
Gain weight
Lose weight
Take a steam bath
See a sunset
Travel to Italy
Play a game
Feel comfortable in your skin
Learn few words in a new language
Cuddle with spouse
Hugging
Watch a sunrise
Take a bubble bath
Go to Disney with family
Smores
Barbeque
Campfires
Camping with family
Watch the ocean
Travel
Mama Mia Musical
Opera
Concerts
Plays
Giving & Receiving
Food fight
Pleasure travel
Snorkeling
Flirting
Massage
Contributing to charity
Jazz & easy listening music
Bowling
Ride motorcycle
Nature
Think positive
Choose your battles
Let it go
Haircut
Journaling
Poetry (reading & writing)
Smile

Of course, this list is specific to the group at the conference. There are hundreds, maybe thousands more joyful actions we can each choose. Some are complex, like traveling to Italy. Others simple, like smiling.


The real key is finding a way to incorporate these actions into our daily lives. After our fun brainstorming session, the groups were challenged to come up with tips to help them remember to do these actions. The list is a bit smaller:



Make a list
Take a moment in the car before driving
Date book
Organize
Sign on the TV to turn it off
21-day habit
Adapt
“Just do it”
Post-it notes
Take action
Think about it, write it down, take action
Partnership
Don’t beat yourself up
OHIO – Only Handle It Once
Through friends & family
Let it go
Timeline
White flag next to door
Make a list


Change is difficult, even when we're motivated & excited abut it. Our natural tendency is to stay in our rut. But by making those powerful choices each day to live a more joyful life, we gain momentum!


Keep moving forward!

Kim
Visit the new website at www.greenergrasslife.com

Chronically Fabulous

2 situations have come together in the 21st century to create an interesting phenomenon - advances in medical care & a highly stressful lifestyles.



What's the phenomenon?


A huge increase in people living with chronic conditions.


Because of our advances in medical care, conditions that used to be debilitating or deadly, are now chronic, but livable.



Because of our highly stressful lives, many more of us are becoming prone to stress-related conditions (not just anxiety disorders, but autoimmune disorders & other conditions caused or activated by long-term stress).



Is it possible to live well with a chronic condition?

Absolutely!

I've met a bunch of people living Chronically Fabulous!!!



Spending a few wonderful days this weekend with members & staff of the National Psoriasis Foundation at their annual conference was an amazing experience. I met so many people living Chronically Fabulous - people who have developed fascinating ways to integrate fun & full lives into managing a chronic condition! I was - I am - impressed!


In researching how some live well with their chronic conditions, I've come up with a few tips:

1. The first & most important step is "negotiating a co-existance with (the) sinister force"1 This is all about our relationships with others & our relationships with your bodies. Some manage well during this time...others crumble.




2. Pay close attention - Listen. By tuning into the subtle hints our bodies send us, we can catch the early warning signs of illness before anything gets out of control. (Just be careful not to obsess!)




3. Put our bodies 1st - giving ourselves permission to be human, not superhuman is vital in reducing the physical, mental & emotional stressors that can lead to relapse of a chronic condition in remission.




4. Schedule rest - important for everyone, but medicinal for those living with chronic condition(s)! Never underestimate the power of rest to heal!



5. Create time & space for joy - Joyful living becomes so much more important when we spend so much time focused on our health. Negative must be balanced (or overcome) with a great dose of fun & joy!



6. Get creative - solutions are everywhere! I recently met a woman who had such severe arthritis she couldn't pick up small objects...her creative solution...2 adorable service dogs! They are about 5 pounds each & not only help her in this manner, but bring joy into her life & the lives of everyone she & they meet!



7. Team up - isolation can be depressing. Finding others who have similar interests, conditions, etc. can be inspiring. Check out these sites: Chronic Babe & Healing Well or others.
   

If you or someone you love is living with a chronic condition, I encourage you to incorporate some of these tips into your life & begin or keep living Chronically Fabulous.

Next article - watch for the list of Joyful & Fun & Energizing Activities we can incorporate into our lives. The list is a result of brainstorming by participants of my Powerful Choices workshop during the National Psoriasis Foundation's Together in Change annual conference - I promised to publish it for them & I'm excited for everyone to see their great work!

Have a great week!

Kim

1: http://www.umass.edu/fsap/articles/ill.html

Going for the Gold!

I really wanted to write a post inspired by the Olympics this week!

I've found myself so enthralled watching these amazing athletes I didn't want to stop & write.

While I missed the Opening Ceremonies on TV, with technology as it is today, I was able to catch-up by visiting the NBC video website.

If you didn't see the Opening Ceremonies, I highly encourage you to take some time to watch some of the videos.

And, of course, there are a few Olympians I'm watching:

Dara Torres - the 41 year old Team U.S.A. swimmer competing in her 5th Olympic games after taking a 7 year break. She took a few weeks off after giving birth to her daughter & then was competing again. Read her story & then visit her website. I can't wait until her upcoming book is released.

Lopez Lamong - one of the Lost Boys of the Sudan, now Citizen of the United States for 13 months is running the 1500 meter in Track & Field & was the U.S.A. Flag Bearer. Read his story & be inspired!

Michael Phelps - U.S. swimmer is going for the gold over & over, this man's built for the water. Click his name & check out the pics!

Natalie du Toit - competing for South Africa, Natalie is the 1st amputee to compete in the Olympic games.

Dana Hussein Abdul - competing for Iraq, Dana has risked her life to continue her training .

Sheila Taormina - U.S. Pentathlon competitor, is the 1st woman olympian to qualify for the Olympics in 3 sports.

The Lopez Family - 3 Siblings competing for the gold in Taekwondo.

The list could go on & on. There are so many inspiring and interesting stories in these 2008 Olympic Games!

I rarely encourage hours in front of the TV, but for these few moments in August, it is probably worth a little time spent getting inspired!

And if you feel up to it - take up a new activity.

Be well.

Kim

Too Busy to Cook?

How many times do you eat out each week?

With our busy lives, it's almost inevitable that we spend a lot of our food dollars in restaurants. Unfortunately, those dollars also end up buying large portions of high-fat, over-processed & often times tasteless food.

I don't know about you, but there are times I'm just too busy to focus on creating healthy meals. Right now I'm there.

Some of you know the next few weeks are really busy for me!

1. I'm preparing to speak & offer workshops at the National Psoriasis Foundation's annual conference in Orlando, Florida on August 15th.
   
2. I'm preparing to launch Greener Grass Life's website by August 15th
   
3. I'm training for the Health First Triathlon on October 5th
4. I still work full time as a critical care nurse at Central Florida Regional Hospital
   

So, my hobby of cooking elaborate, healthy, vegetarian dinners is on hold for a while.

My eating plan is important to me, so, I need a few strategies to get through the next few weeks without living in restaurants.

Since I had to think all this through, I thought everyone could benefit from my brainstorming.

While not every one of these can be considered health food, I can assure you they're much better choices than hitting the drive-through or eating those huge portions at the local restaurants! None of these dinners should take more than 30 minutes to prepare, so we'll even save time. Join me. Let's eat in, control our portions & calories & maybe we can all save the 5 pounds Americans are expected to gain this year:

1. Pizza Night - keep cooked pizza shells, tomato sauce & "fixins" on hand for a quick & easy pizza night that everyone will enjoy. To make it healthier, be sure to keep the cheese to a minimum & increase the veggie content!
2. Soup - Even though it's summer, soup is always a great way to end the day! Keep your pantry stocked with the ingredients for your favorite quick soup recipes & whip up a pot in 30 minutes (Rachel Ray has a bunch of great recipes!)
3. Breakfast Night - We've all done this one. Nothing to eat? Whip up eggs & toast with fruit...or how about pancakes? Perfect dinner.
4. Quick Spaghetti - Forget the bottled sauce. Open a can of crushed tomatoes & add some spices, herbs, olive oil & wine. Serve over whole wheat noodles & in 20-30 minutes you have a wonderful, homemade pasta dinner.
5. Un-Tacos on the Floor - (o.k., I stole the name...but isn't it great? Thanks Deb!) Prepare all your favorite taco stuffings & get some baked tortilla chips. Serve all in separate containers so each person can make their own individual nachos. This is great "on the floor" watching a movie, or maybe on the back porch (like my husband served it to me with a glass of wine! Thanks Tom!)
6. Grilled Veggies - It's still summer, so break out the grill. Use your favorite veggies, like portobello mushrooms, zucchini, yellow squash, onions, eggplant, patty pan, tomato, coat with olive oil & grill seasoning & cook until done. Serve over rice or pasta with a touch of fresh lemon juice & enjoy!
7. Wrap it Up - Keep wraps or tortilla shells in the freezer & quick thaw them individually for an easy dinner. Just fill your shell with your favorite mixture, meat, cheese, etc. add lettuce, tomato, & whatever else you like. Skip the mayo to reduce calories. If you need more flavor & moisture, consider avocado slices or guacamole. Avocado offers richness without the unhealthy fat (still has the calories & fat, but it's good for you).
8. Use your Noodle - Whole wheat noodles can be a hungry, busy person's best friend! Just cook & toss with veggies, olive oil, herbs, spices & a little parmesan & you've got a meal.
9. It's in the Pot - For you carnivores, get out your crock pot. All day cooking creates full flavor & tenderness with minimal mess & effort.
10. Compromise! - Sometimes a partially homemade dinner is just the ticket! A little cheating can go a long way in the effort to save the money & time & calories of eating out.
• Need rice with your meal, but don't want to wait? Stop by the local Chinese restaurant & order a quart of rice. Perfectly cooked & ready to go!
• Want a salad with your spaghetti? Hit a salad bar on the way home.
• Too tired to chop? Grab some pre-chopped fruit & veggies at the supermarket.
• Just need to nosh? Hit the deli for some cheese, & hummus, grab a little fruit, & some pita bread, open a bottle of wine & appetizers just became dinner!

Well, now you know my dinner plans, what are yours?

Have a well week!

Kim

Chocolate, Ice Cream & Naps

Ever think you’d read a Health & Wellness article with the title Chocolate, Ice Cream & Naps?

Does reading that list immediately trigger thoughts of BAD FOODS & WASTED TIME?

Oh, come on…we all have a list…those forbidden foods, we just have to have. Maybe it’s not chocolate or ice cream, it could be chips & dip, or cake, or some other food that is “bad”.

Basic human behavior causes us to obsess over what ever we have forbidden ourselves. The simple act of creating the rule causes an almost magnetic draw to that which we’re trying to avoid.

Unfortunately, most of us don’t do moderation very well!

So, what’s the answer?

Lately, I’ve thought a lot about the concept of Permission & Limits.

Most people set really high standards & rarely give themselves permission.

The other thing we don’t do very well is set limits.

Permission is a fabulous concept! Permission is freedom. With permission, we make the choice to act rather than react. We stop being victims of our circumstances (& obsessions) & begin to create our own world.

Wouldn’t it be wonderful to throw away the BAD FOODS & TIME WASTERS list & say, “I have permission to eat chocolate, ice cream or whatever if I really feel the need for”? Or just relax & take a nap or read a novel when feeling a little drained?

So how do we weave chocolate, ice cream & naps into our lives in a way that doesn’t destroy our healthy eating & productivity & create a mess of guilt?

That's where limits come into the picture:

It’s hard giving ourselves permission to eat the bad food when we have a history of pigging out on huge portions. Guilt & a feeling of failure tend to follow these poor choices, leaving us with a (probably healthy) fear of the treat that triggered all those bad feelings.

By pre-designing limits, we can feel safer with these treats.

A great strategy is to make sure you only have small individual sized containers of high calorie, low nutrient foods on hand, & not industrial sized ones. Or, make it a special event & go out for your treat.

Oh, & go ahead & take that nap with the alarm set for a 20 minute time period (your limit). While napping, rest assured that 20 minutes of rest actually makes us MORE productive than just pressed on when sleepy.

So, eat, sleep & be well!

Permission with limits can be your key to removing the powerful magnetic pull of the bad.

Have a well week!

Kim

Heroes

Who are your heroes?

I was asked that question in an interview once & it drove me absolutely crazy! At the time, I was pretty nervous & remember spewing some politically correct stupidity.

I got the job anyway. The interviewer, Sue, is now one of my closest friends & business associates.

Ever since she asked that annoying interview question, at least 8 years ago, I've been asking it of myself. The question has deeply effected my relationship with the world.

At first it was difficult - finding heroes. I didn't know how someone would qualify.

Hero seemed a big word for a mere mortal.

But, over the years, my definition of hero has evolved into something close to this modified version of Merriam Webster's:

1. a person endowed with great strength or ability
   
2. an illustrious warrior
3. someone admired for his achievements and noble qualities
4. one that shows great courage
5. a person worthy of admiration

Armed with this definition, I've collected quite a few heroes along the way - People who have inspired me, whether through their strength, tenacity, creativity, bravery, authenticity, or any number of other qualities.

When I actually began to look for heroes, I found them everywhere!

What struck me as wonderful & odd was this:

While I was always surrounded by these incredible & inspiring individuals, I never noticed their heroism.

What I would notice in people prior to this search was their flaws, their faults, their human frailties.

The search for heroes, however, taught me to look into each individual to find their strengths. And strengths I found, despite human imperfection.

Is it possible that each person has the capacity to become a hero for another?

Could you be someone's hero?

Odds are, you ARE someone's hero - their inspiration.

This week, I encourage you to begin your own search for heroes, both universal & everyday heroes. Look hard -

• In the grocery store
• At school
• In the workplace
• At home
• In your churches or organizations

If you stumble across a few everyday heroes, please take a few moments to acknowledge them for that which inspires you. Heroes need support too (they really don't have super powers!).

And for all those heroes of mine who are reading this post...If I haven't already said so, "THANKS!!"

Have a Super week!

Kim

10 Ways to Take Back Your Life

Do you have enough time & energy to do what you enjoy?

What if you had 4 more hours each week?

I'm listening lately…really listening to the people around me. Mostly, I''m listening to busy professionals – physicians, healthcare leaders, corporate professionals, small business owners. What I'm hearing leaves me with both sadness & optimism.

I feel sadness, because there seems to be a general theme in these conversations (besides the price of gasoline!). A theme of a frenetic pace & loss of control over lifestyle. I have optimism, because there is an answer.

These highly successful & passionate people on top of their professional game, so to speak consistently speak of something missing.

Of course, their wishes are the same as everyone else…to:

• lose weight
• relax
• increase financial security
• improve health
• exercise more
• eat better
• strengthen relationships

and a myriad of other hopes…

But, when I listen closely, our conversations seem to boil down to one essential element:

“I don’t have the time!”

Can you relate?

If you can, I humbly offer these 10 tips to take back some time & therefore, a little of your life.

1. Unschedule – eliminate unnecessary commitments – ask yourself, “is this activity serving my life goals or purpose?”
2. Systemize – an example is the R.A.F.T. method of organizing papers (Read, Act, File, Toss).
3. Limit internet surfing & TV watching to a defined time (use an actual timer for this as it can easily get out of control).
4. De-clutter – pick one space (a drawer or cabinet, etc.), purge & organize.
5. Slow down – this may sound counter-intuitive, but rushing usually creates a situation in which more time is spent to accomplish the same task (think about rushing around in the morning, spilling coffee on yourself, looking for your keys…)
6. Make a list, but keep it small. A To-Do list should be no more than 10 items. If it is more, evaluate each item & determine whether the item can be delegated or deleted.
   
7. Set limits & boundaries – learning to say an appropriate, “no” frees up the time & energy to say an enthusiastic “YES!”
8. Exercise & eat well – these are amazing energy producers.
9. Choose Carefully - avoid difficult people & situations. Not only are these time consuming, they’re energy consuming.
10. Take mini-breaks. A little sunshine or deep breathing can do wonders to re-energize your day.

I propose that with motivation, effort & dedication, it is possible to re-capture a minimum 4 hours per week.

How will you spend your 4 hours?

Is there something you'd love to be doing that is worth finding an extra 4 hours?

Are you gaining something from NOT finding your 4 hours?

Despite redesigning my life over the past year, I imagine I can find an additional 4 hours to spend on joyful activities.


I'm off & running!


Coming with me?


Have a great week!


Kim

Independence Day

I hope everyone had a terrific Independence Day!

As I ponder what to put in my 4^th of July weekend post, the theme of independence is heavy on my mind.

As Americans, we value independence greatly & pride ourselves on our ability to get things done alone.

Unfortunately, alone isn’t always the best way to get the job done.

Think back to the last time you set out to accomplish something difficult – losing weight, consistently exercising, paying off your credit cards, etc.

Did you go it alone or with a partner?

Even the best of us have trouble staying on track with our plans & goals alone.

This July, let’s also celebrate Interdependence as well as Independence.

Interdependence is a very important concept for getting things done, both individually & corporately.

We hear more about it in the corporate model of teamwork, but the idea of interdependence is just as valuable for individual & family goals as well.

The idea behind interdependence is that each member of a team is better for being on the team. Supporting & inspiring each other creates a synergy where exponentially more is accomplished than could be done by one person alone.

Who's on your team? As you look at your goals, think about designing a team to ensure success.

Having someone you trust on your team provides a valuable source of:

• Clarification
• Brainstorming
• Reminders
• Accountability
• Support

As I'm becoming more interdependent, my team continually grows & now includes a variety of people – my husband, my parents, my friends, my boss, my coach, fellow athletes, my physicians, etc. I’m thankful for each member of the team as they assist in keeping me on track.

Admitting that you’re not so independent after all & becoming interdependent takes humility & work.

But, being interdependent – needing others & assisting them – is amazingly rewarding.

The true value of interdependence is relationship building.

As we build interdependent relationships, not only are goals accomplished, but we come to value each other more - and, one relationship at a time, our nation & our world are strengthened.

Are you independent or interdependent?

For the goals you’re pursuing, who’s on your team?

Have a wonderful week & celebrate interdependence this July!

Kim

An Abundant Life

What is abundance? Watch the video below & see what you think:

Is this true abundance? Can wishing for these things really make them happen? Would you really wish for these things? (Everything I touch turns to gold??? Do we not remember the story of Midas??)

In our culture, we tend to define abundance by the stuff we accumulate, rather than the quality of our lives. As a side effect, our lives are filled to the brim with busyness working to support our “abundant” life.

By defining abundance in this manner, ours is a culture of scarcity, one in which we scramble to one-up each other & vie for position. Credit card debts are at an all-time high. Families are defaulting on mortgages & risk losing their homes.

We are a people living beyond our financial means.

We’re watching our economy teeter on edge & now face financial crisis.

Worse than financial crisis, however, is the crisis in spirit.

I recently spent time chatting with a prominent gentleman who's story breaks my heart. He’s leading what many would call a life of material abundance, but is mourning the loss of his freedom & time. Feeling “chained” to his career & seeing “no way out,” his greatest desire is to “escape.”

There are probably a few of us that can relate to the desire to escape an over-scheduled, busy lifestyle!

What if we simply redefine abundance?

What would it look like if we each come up with our own, distinctly different, definition of an Abundant Life crafted for our purpose, our dreams, our hopes?

Can we each let go of the cultural definitions of abundance we’ve held so long?

Try:

Can you imagine your best life? A lifestyle designed to meet your needs, instead of the cultural norm - what would you be free to enjoy? Your friends? Your spouse? Your children? Reading literature? Thinking deeply?

"Easier said than done," most will say.

I agree…but not impossible. There are actual people beginning to spend their days radically happy.

The key is to do the take some time getting to the bottom of your dreams, hopes & passions prior to setting a lot of goals for your future.

This level of change doesn’t lend itself well to simple formulas, but I’ll offer an outline for those of you who are interested in getting started:

1. Brainstorm & get a general picture what your best life might look like
   
2. Think about areas of your life that might be redesigned to support this new lifestyle – are there things you’d be willing to downsize, get rid of or adjust?
3. Craft a plan
4. Be flexible – life will happen
5. Forget what everyone else thinks!
6. Move forward with authenticity & bravery

This week, my challenge for you is to find ways to bring true abundance to your life.

Kim

Having trouble getting started? Try this:

Think back to some of the best times in your life. Who was present? What were you doing? Where were you? Would you like to be doing more of this?

100 Questions

I'm stealing a topic this week. I really have to share it with you because it & it's source have been so powerful for me.

One of my favorite websites is Think Arete by Brian Johnson. He covers a huge variety of Big Ideas on the site that provide "concentrated wisdom for the busy self-actualizer" (a statement I truly adore!).

Brian has an amazing knack for condensing the wisdom of many philosophers & bringing it to thousands through a variety of formats. His work has been an inspiration to me over the past 8 months & I'm excited to share one of my favorite Big Ideas with you.

Michael Gelb, in How to think like Leonardo da Vinci - Seven Steps to Genius Every Day writes, "Great minds ask great questions."

In Big Idea #37, Brian brings us Michael's wisdom of 100 Questions. He suggests we, "Find a comfortable place. Sit down. Write. Make a list of 100 questions you find interesting. Write about whatever’s on your mind."

Actually, this exercise is a bit daunting, but amazingly revealing & powerful!

So, go ahead, find a quiet place that you can remain undisturbed for at least an hour while you do this exercise & you'll be greatly rewarded.

Give yourself the freedom to brainstorm. Write whatever comes to mind...

"Why is the grass green?"

"What is my best talent?"

"What would I accomplish if I wasn't afraid?"

You get the idea. Run with it! If you get stuck, feel free to get silly for a moment or two. No question is a bad question. Just make sure you get 100. There will be a time (maybe more than one) when you feel like you're done & you can't come up with any more...don't quit! The best questions are probably still to come! Keep pushing through the exercise.

Now, once you get 100 questions, take a break.

Maybe a few hours later, maybe the next day, but not too long later, review your questions & look for themes. Are there meaningful themes that you wish to address in your life?

Now, pick 10 questions that are incredibly powerful for you. Rank these questions in importance from 1-10.

I still have all 100 questions from the day I sat down to do this exercise. Some are simple & silly. Others shake me to my soul. 10 spurred me forward towards commitments that have radically changed my life & relationships!

The really ironic thing is that none have been answered. I think I like it that way.

And...if you like this Big Idea & Think Arete, you'll LOVE PhilosophersNotes ! The easiest way to describe PhilosophersNotes: they’re kinda like mini-CliffsNotes for self-development books or “Concentrated wisdom for your hero’s journey.”

Blessings & Hope.

Kim

The Formula For Success

Have you ever been seduced at 2:00 am into buying a Super Awesome Weight Loss, Six-Pack Ab, Buns of Iron, No-More-Zits, Slides Under the Bed Machine for the low, low cost of only $79.99 (3 monthly payments)? I have. And, I've got the DVD, the book, the cream & the slicer-dicer to go with it! For the best ever product, don't forget to watch the video below!

For a Type-A, goal-oriented, hard-working chick, I've bought into my fair share of quick-fix schemes over the years.

Actually, I've yet to meet a single person who hasn't fallen prey to the quick fix mentality at some point in their life (or maybe multiple points!). There's a definite alure to the idea of "no pain...all gain."

Now that I've named myself a Health & Wellness Coach, people come to me daily asking my opinion about all kinds of crazy products. My standard answer - "If it sounds like a miracle & they're charging you money...it probably isn't from God!" (actually, I'm usually a little more gentle).

The great news is this - if you've ever spent $19.99 (or $999.99) on junk that's sitting in the closet collecting dust, you're in great company. So have millions of other people.

An entire industry has developed around our desire to avoid patient & diligent effort.

It's not that we are unwilling to work. Most of us work incredibly hard. We're willing to put in the hours of effort - as long as the results are immediately apparent! Or, we feel our very busy lives don't allow us the luxury of dedicated work towards our goals, so we feel justified to taking an quicker & easier road to results.

As much as we spend on these quick fixes, the true data reveals there is no easy or quick road to success. (Read the fine print on the testimonials: Results are not typical!)

In almost every successful endeavor, there is a variation of the same formula:

+ Define the Goal
+ Map out a Plan
+ Find Accountability & Support Systems
+ Step by step Direct Action
+ Forward Progress
+ Predictable Plateaus along the way
+ Occasional Regression (2 steps forward 1 step back)
+ Revise the Plan if Needed
+ Patience & Diligence
= SUCCESS!

The formula works so well the most successful weight loss clinics, schools & workplaces use it without even thinking. Some will argue that not everyone does well in these environments & I'll agree.

But, like any formula, you have to plug in the appropriate variables to make it come out with the product you desire. Want a great weight loss result - create a great plan with a realistic goal, built in accountability & appropriate support... You get the point.

So, let's pack up all that $19.99 stuff & break out the fruit bowl & tennis shoes!

And, if you're still tempted by infomercials...have I got a product for you! Check out the Hawaiian Chair:



Have a wonderful week!

Kim

Surviving Summer Travel

Summer is here - let the travel begin!

Whether it's a weekend get-away, a business trip or a full-out vacation, travel can really derail our health & wellness efforts.

But, with a little preparation, we can maintain or even improve during our travels, instead of undoing all our hard work. Rather than excusing another 5 pounds on Summer vacation & hiding it under our Fall sweaters, try these tips to successfully navigate this Summer's travels.

Tip #1 Stay Smart - a great place to stay provides:

• Refrigerator - stock it with fruit, water, & other low-calorie, healthy snacks to help you avoid the evil vending machine!
  
• Microwave - Heat up leftovers from your healthy meals out.
  
• Proximity to grocery store - for stocking the refrigerator
  
• Fitness Room
• Pool
• Proximity to parks & other green spaces
  

Tip #2 - Take your stuff

• Do you walk or run? Take your shoes & shorts (& bra for women)
• Strength trainer? Take exercise bands - they fit well in suitcases
• Biker? Take it along if you're in love with yours (check out the airline cases for bikes)
  

You get the point, no sense stopping your regular activity just because you're on a trip.

Tip #3 - Plan Time to Move - Just like you plan exercise into your day at home (if you don't, let's chat!), do so when you travel.

• Sightseeing - Find a park nearby & go for a run or walk either before or after
• Rent a bike & see the sights instead of driving
• Visit a local park & take a walk
• Go dancing
• Try a new activity you'd never try in your home town

Depending on where you are, there are tons of activities to get you moving while you're out of town.

Tip #4 - Eat Well - But Carefully - Eating out is usually the biggest pitfall during vacation. People tend to eat all 3 meals out when they travel & they usually EAT BIG. At home, the average American eats 300-500 calories more every day than they need to maintain their weight. When eating out, they tend to eat their daily calorie requirement in a SINGLE MEAL! A little planning here can really help.

• If you have dietary restrictions, search the internet for restaurants that meet your needs.
• Ask friends, family or the hotel desk for recommendations.
• Read the menu before sitting down! Make your decision prior to going inside.
• Refuse the bread basket.
  
• Avoid the heavy sauces.
  
• Remember your portion sizes (this is what the microwave is for - take 1/2 back to the room).
• Eat in for breakfast - try fruit & a boiled egg from the grocery store, or some microwaved oatmeal in the cup you remembered to pack (you get the idea).
• Save calories & dollars by having your big meal at lunch & an appetizer at dinner.
• Plan the number of times you'll eat dessert during your trip & stick to the plan (it is vacation after all...we must indulge a little!!).
• Watch the alcohol - not only does it add calories, it impairs your judgment & can lead to eating binges.
  

Summer trips are a wonderful way to refresh our souls & re-energize for our every-day lives. Whatever you do, enjoy your travels, take it easy & have a great time!

My husband & I just got back from our first Summer trip - a weekend in St. Petersburg, Florida. We had a wonderful time biking, running, eating, & hanging out. And, for those of you who read last week's post - I even swam in the ocean & survived!

If you've got any great tips for staying on track while traveling, I'd love to hear them! Just leave a comment so we can all benefit!

If you haven't yet planned your Summer travels, get to dreaming!

Kim

Fear? Do it Anyway!

What would you do if you knew you could handle anything that came your way?

-If there was absolutely no fear of failure?

-If you had no fear of what others thought?

-If you felt completely sure of yourself & your capabilities?

In Dr. Susan Jeffers’ wonderful book, Feel the Fear & Do It Anyway, she wrote of the 5 truths about fear:

Truth 1 - Fear will never go away as long as I continue to grow

Truth 2 - The only way to get rid of the fear of doing something is to go out & do it.

Truth 3 - The only way to feel better about myself is to go out & do it.

Truth 4 - Not only am I going to experience fear when I'm on unfamiliar territory, so is everyone else.

Truth 5 – Pushing through fear is less frightening than living with the underlying fear that comes from the feeling of helplessness.”

Of course, we all have fears. Without some healthy fear, we’d be jumping off cliffs to our doom & touching hot stoves. But, at times, fear can be overwhelming & can prevent us from doing what is needed in our lives.

Take, for example, my fear of creatures in the water. Recently, I decided that I want to participate in a sprint triathlon. Part of accomplishing my goal includes a ¼ mile swim in open water. Unfortunately, I’ve always been very afraid of creepy, swimmy things living under water. Those slimy things brushing up against your legs are really scary! Yikes!!! OMG! I could just die!!! Oh, & what about the SHARKS?!?!

O.k., deep breath. This was supposed to be a blog about *OVERCOMING* fears.

We all experience fear. Unfortunately, the magic wand doesn’t work on fear. And, sitting with our fears, feeling helpless doesn’t seem to be the right answer either.

The truth is, 90% of what we worry about never happens. "I have known a great many troubles," said Mark Twain, "but most of them never happened."

So a lot of the energy & time we spend in fear is wasted. Why be miserable, when we can be happy?

The key may be to feel the fear & do the thing anyway. Courage is moving forward in the face of fear.

So, what’s the plan?

A few weeks ago, I decided to feel the fear & swim with the fishes anyway. I’d love to tell you that I swam bravely completing my ¼ mile without any panic. Actually, I only swam about 150 yards. There was some pretty significant panic involved. I set up some support systems (husband kayaking beside me, shore really close). I felt some success, but the fear remains.

I’ve not fully conquered this fear of swimmy, fishy things, but I’m on my way. Feeling the fear & moving forward – taking small steps in courage towards fearlessly swimming in open water feels scary, but good.

Instead of being paralyzed by my fear, I’m in action. Action is power!

In order to deal with our fears without becoming overwhelmed, we must take reasonable action.

Small steps & reasonable risks are great ways to overcome fear. Eleanor Roosevelt said it best, “do one thing every day that scares you.”

Are you putting off something, out of fear, that you should be doing?

Have you told yourself, “I can’t.”

Is it making you feel helpless? Overwhelmed?

What small step can you take right now to move you forward?

ACTION IS POWER.

Power over your fear feels great.

"Commit yourself to pushing through the fear & becoming more than you are at the present moment. The you that you could be is absolutely colossal!" - Susan Jeffers.

Move forward & have a wonderful week. Feel the fear & do it anyway! (but hey, stay safe & don’t get eaten by a shark.)

Kim

I'm Here to Finish!

A few weeks ago, a wonderful woman introduced me to a new phrase: "Adult Onset Athlete." Since she spoke those words, I've taken them to heart & have decided that's me...an Adult Onset Athlete.

As one of those women who looks back on P.E. class in school with horror, I remember all the girls with perfect bodies playing volleyball & softball, while the dorky straight-A girl (me) tripped over her own feet. Lanky, uncoordinated & not very attractive I was a painfully shy young lady who was usually picked last. So when it came to P.E. class, I typically found a way to slink around & get out of the exercise.

After escaping high school, I settled nicely into couch-potato mode for most of my adult life (with the notable exception of working hard for my 2nd degree Black Belt in Kung Fu in 1996).

Somehow, over the past months, I've come to love exercise. In my effort to regain my health after a long battle with chronic illness, I knew moving my body was essential to healing. As I got stronger & stronger, a goal was soon necessary for my continued motivation. Always the overachiever, I decided on a triathlon (boy did I have to convince those who've been by my side while I was sick!).

Now, although some may laugh when they see me, I've truly embraced the *athlete* label & yesterday, I proved it. I participated in a real event! I ran (o.k., jogged & walked) my very first 5k race. There was a starter horn, timing chips & even a Finish line!

I know, it was only a 5k & I certainly didn't break any records, but here's the great part: I had FUN! I mean I REALLY had FUN! Like those kids in P.E. class who enjoyed exercise - I was smiling & everything!

You see, it finally hit me... as an *Adult Onset Athlete* I wasn't out there to prove anything to anyone but myself. Yeah, I was a little ticked when the 8 year old passed me on the road, but overall, I really didn't care to impress anyone.

One of my fellow runners said it best, "I'm not here to race, I'm here to finish!"

That WAS my goal!

I was there to finish.

There was power in that statement.

There was freedom.

The power & freedom to decide if I wanted to compete or not changed everything. Suddenly, I could make my own choices & be in charge of my own destiny.

As an Adult Onset Athlete I only had to answer to the starting gun, my own body & the few people to whom I've chosen to report.

Ahhh, freedom...it translated to fun!

You know...I think I'll apply that wisdom to life..."I'm not here to race, I'm here to finish!"

Have a great week! I know I will.

Kim

Climb Your Own Mountain

If you had a magic wand & could wave it 3 times, for what would you wish?

When we were children, we often quickly answered with "a million dollars" or "more wishes!" As we mature though, we take longer to answer the question. Some of us hesitate because we want to wish correctly. Others hesitate because we been told too often that our dreams are "impossible," "silly," "irresponsible" or even "crazy."

Have you wishes & goals you think are out of reach, irresponsible, silly, maybe even a little crazy brewing in the back of your mind?

Lately, there have been some wonderful stories in the media about ordinary people accomplishing some pretty extraordinary dreams & goals. Here are just a few:

In June of 1998, Wendy was diagnosed with Multiple Sclerosis. Faced with the potential of life in a wheelchair, Wendy decided living life was her top priority. Although she was never an athlete, she's challenging the Seven Summits of mountain climbing. So far, Wendy has conquered Mt. McKinley in Alaska, Mt. Kilimanjaro in Africa, Mt. Elbrus in Russia, Mt. Aconcagua in Argentina and Mt. Vinson Massif in Antarctica. Next year, her sights are on Mt. Everest, the world’s highest peak, to complete the Seven Summits. While she's doing all this, Wendy also runs marathons! Check out more at: Wendy Booker: Climb With Me

Then there's the Great American Road Trip that occurred this month. Three guys decided to challenge the Guinness record for driving through all 48 states in 5 days, (although Guinness no longer keeps records of road trips for safety's sake). The trip was inspired by the father of one. The dad mapped out the journey years ago, but a death in the family prevented him from taking the trip. When his son, Josh found the maps, he & his two friends Joey and Adam decided to make the trip. They did it & then some, completing their trip in 106 hours - much quicker than their 120 hour goal.

Or maybe you are inspired by business dreams. The story of Brenden & Kelly, who invested their life savings of $3,500 each to start Bear Naked Granola in a borrowed kitchen. Working 100 hour weeks each for 18 months without making any $$, their dreams are finally coming true. Bear Naked Granola is now distributed in 25 states across the US.

Getting started on your dream may seem insurmountable, but don't give up. Here are a couple of dream-starter tips:

Find a champion. Share your dreams with someone who will support & challenge you. Be careful not to share with everyone during the early stages - some people are Dream Steelers (either out of protection or jealousy).

Name your dream. Envision your life as it will be when your dream has come to fruition. see the details. What are you doing? Who is with you? Where are you? Get the visual & then work to condense it down to a concise statement. Put a name to the dreams you want to pursue.

Identify your strengths. Don't be modest! Recognize the strengths you have that can help you bring your dream to life & focus on these.

Develop your strategies. Set some action statements that will propel you towards your dream. These are the "I will..." statements that propel you a little closer to your dream each day.

Dress rehearsals. Use the vision you developed earlier you picture your dream regularly. Imagine yourself being successful at your dream. Athletes use these imaginary dress rehearsals to improve their chance at success. Using visioning regularly increases the potential of success!

Go public. When you're ready, start sharing your dream with a few more trusted people. The accountability factor can be very motivating!

"Whatever you can do, or dream you can do, begin it. Boldness has genius, power, and magic in it!” -Scottish mountaineer W.H. Murray (often attributed to J.W. von Goethe)

Reach for the stars...dream big...or dream small...it's your journey...just begin!

Have a great week!

Kim