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

No Time for Exercise? 5 Step Emergency Workout

Finally, a post about fitness! Instead of the typical "benefits of exercise" preachy blog, this one for the real world, where we're all busy.

Stuck at the office? Just can't get to the gym? Instead of feeling guilty about missing out on the day's activity, what if you could do some simple things to incorporate exercise into your
daily routine? A sort-of "Workout at Work" might just do the trick.

These activities don't take the place of regular strength training & aerobic exercise,
but they will keep you moving even if you feel chained to your desk.

Legs

Stand with your back against a wall and feet apart and about 16 inches from the wall. Lower yourself into a seated position, keeping feet flat on the floor, and hold for 15 to 30 seconds. Return to standing and relax for 30 seconds. Repeat three times. Do not bend your knees beyond a 90-degree angle.

Buttocks

Tighten and squeeze your buttocks, hold five to ten seconds, and release.
Repeat six to eight times. Really concentrate on the "squeeze" for the best results.

Arms

Stand facing a wall, with feet apart & about 12 inches from the wall. Rest your palms on the wall at about shoulder height. Bend your elbows and lean toward the wall as far as possible without touching your forearms to the wall. Keep your legs and back straight. Push yourself back to starting position. Increase your distance as you become stronger, but don't exceed two feet.

Cardio

Skip the coffee & dognut break & take a brisk walk around the building. Make a "no elevator" rule & take the stairs. Park at the end of the parking lot. Pick an errand you have to do after work & park there before work & walk - that way you'll have to walk to get your car after work. Can't fit any cardio in? Have a great belly laugh with a friend - laughing has been known to have the same benefits as an aerobic workout.

Abs

Do isometric abdominal crunches anywhere & anytime. Contract your abdominals slowly & hold for 6 seconds. Slowly release. Do a set of 12. For the next set, contract for 10 seconds & slowly release.


O.k., I just can't resist - here's the "benefits of exercise" part: Regular strength training & aerobic activity keeps our bodies limber, relieves stress, builds muscle, conserves bone mass
& elevates mood. Oh, & it burns calories!

So find something you love & get out there...have fun...& when life gets too busy fit in the 5 Step Emergency Workout

Need more info or inspiration? Here are some great resources:

President's Challenge

Mayo Clinic - 7 Benefits of Regular Physical Activity

Break Pal (Have your computer guide you through 2-3 minute cardio sessions)

Stretch Break (Have your computer guide you through brief stretch breaks)

Have a great (and active) week!

Kim

Gratitude (There's Even a Dance!)

Gratitude has a way of bringing out the best in every situation & every person. Regularly practicing gratitude has the power to lift our mood. Even better, when gratitude is shared, the power can brighten & enrich not only our lives, but the lives of many others.

"...the more you become a connoisseur of gratitude, the less you are a victim of resentment, depression and despair. - Sam Keen


Think you're pretty grateful? To get an idea of how you compare, take the 6 question Gratitude Survey (you'll have to create an account, but it's free) on the University of Pennsylvania's Authentic Happiness website. While you're there, try out some of the other Authentic Happiness surveys, it's a wonderful site on positive psychology! But don't forget to come back...there's a great video to watch!


If you scored high, terrific! Now share your sense of gratitude with others. Score lower than average? Never fear, gratitude is a learned behavior. And, it's worth learning!

There are some wonderful side effects of being more grateful:

1. Your spirits rise
2. Your relationships deepen
3. People are more attracted to you
4. You begin to look for the best in others
5. You begin to see the best in yourself

Here are a few gratitude enhancing exercises you might enjoy. Try the one or two that feel right to you. If something doesn't fit, skip it. If none fit, I challenge you to find your own gratitude ritual or exercise.

1. Start a gratitude list - add to it each day. Post it on your refrigerator or some other conspicuous place where you'll see it often.
   
2. Every day make a point to express your gratitude verbally to at least 1 person. Weekly, find someone who has impacted your life & write them a letter or e-mail expressing your gratitude formally.
3. Spend time daily in prayer of thanks only, listing 3-5 things for which you are grateful & why.
4. Do the Gratitude Dance - See Below & I dare you not to smile!

If you're having trouble coming up with your gratitude lists, take heart. We've all been there at one time or another - overwhelmed by the struggles of life. Spend time with those you love &/or in nature & incorporate some restorative activities into your day. Give yourself a break from looking for the big things & find the little things (something as simple as the power to sit back & read this article on your computer). Baby steps towards gratitude in tough times can boost your spirits enough to get you through.

Now, practicing what I preach, here are just a few items on my gratitude list today:

1. I'm grateful for my new relationship with the online magazine, stressclub.com. Check out my article (Mastering the Munchie Monster) on their website! Wow! While you're there, click on the Express Your Stress to see the great stress dude shirts.
   
2. I'm grateful for my friends & family (you're probably reading this...your support is immensely appreciated) because they bring joy & depth to my life.
3. I'm grateful for all the trials in my life, because they make me who I am supposed to be.

Your turn!

Kim