The Journey

Happy New Year 2018. A new year is an awesome time to jumpstart your health and fitness program. It doesn’t matter if you are training for your first race or simply want to shed a few pounds. By now, I’m sure you have been bombarded with ads for quick fixes, diet potions and detoxes. I will not focus on them. Instead let’s help you focus on tapping into your own super powers. You got this. Here are four tips to help you achieve your health and fitness goals in 2018. Use  Momentum.  The definition of  Momentum  is the quantity of motion of a moving body , measured as a product of its mass and velocity. Translation - you must shift your mind and body into action mode to gain momentum. Change requires action. The key to getting momentum is starting and following through.  Getting started may be easy and fun, but remaining focused over the next few months can be challenging. Here's a tip. Begin where you are and practice your new healthy habits daily. I...

As a coach, I get many questions on exercise, weight loss, running, etc. All are great questions. However, I find myself asking clients the same question. What is your goal? General health and performance goals share many commonalities. To meet healthy lifestyle or performance goals, both require the following: ·       Defined goal ·       Nutrition balancing ·       Exercise ·       Consistency However, there are some key differences between general health goals and performance/sport specific goals.   ·       Goals- Is your goal to “get healthy” What does that mean?   Does it mean lose a few pounds or run a marathon? Be specific. How do you plan to measure your success? This is important. Why? Some people say they want to “get healthy” without defining what that means for them. Define what healthy means for you. Write it down. If ...

 So a running buddy called me a week before a 200 mile relay race from Flintstone, MD to Washington, DC. Her team needed one more runner to replace a person who could not attend due to a life event. I said, "Sure, I can do this."  I tend to be a "Yes" girl.  I like to say "Yes" more than "No." So there I sat in my pajamas not knowing what adventure awaited me. Six days after the call, I met the team for dinner and headed up to a hotel close to the course start. I must say I was nervous. I did not feel prepared. I observed how calm my teammates were and internally I was hoping to not let them down. See, I was Leg one of a 200 mile race. Leg 1-Rocky Gap Trail. 0500 There I was at the start. Pumped and ready. It was pitch dark when the race started. My 0500 wave started and off I went. I had a map of the course and followed the directions as best as I could. Before I knew it I was under a canopy of trees. It was dark. No, it was p...

T-minus one~Breathe, Beats and Breaths Two weeks ago, I planned on completing the Chicago tri to honor my friend who passed away from cancer, but I did not complete that triathlon.  Today, I participated in the Diamondman triathlon in Delaware.   In six months, a beautifully, vibrant 50-something was gone.   Her birthday is September 7.   Her name started with a T.   As I slowly watched my friend drift from this realm into another, I learned the meaning of breathing, beats and breath.   I am humbled still.  You know the beginning of the triathlon when you have done all the training and the race announcer counts down 30 seconds, 15 seconds, 3, 2,……. 1.   In that one second everything becomes a blur, at least it does for me.   I start with simple and slow breathing.   I look to the sky to capture air and the sea to exhale.   Today, I remember looking up at the sky. It was beautiful. The moon was still out.   Sta...

On Sunday, I started the Chicago Triathlon.  It was one of the largest in the United States.  The goal was to complete 1500m in Lake Michigan cycle 24.5 miles and run 6.2 miles in Chicago. I completed this race last year. It was both challenging and fun. This year the outcome was not what I had planned. I started the race surrounded by wonderful people, Some I knew while others were strangers. We all started the race together. Rough waters awaited. Lake Michigan looked menacing.  She churned and tossed us from the moment we entered the water. Here I am at the first bouy. My plan was slow and steady since I was not familiar with this type of water. So I swam. I remembered saying to myself, "Slow is fast". I focused on each stroke and thought of little else. I saw a friend swim by me. It made me feel great as I turned to the straightaway toward the finish. I could see the finish through my Rx goggles. I swam and swam. As I sighted for the tall buildings in the dis...

Recently, I chimed in on a discussion about the latest health documentary on What the Health?  The movie describes how nutrition research, regulations and guidelines in America are influenced by  lobbyists.  The film goes on make several assertions about the "best" diet for Americans.  This is the most controversial aspect of the movie. Many people do not like being told what to eat. Who does? Food is not only very personal, but tied to culture and traditions. Disclaimer~As a health professional and certified health coach with a specialty in metabolic diseases,  I would recommend that individuals seek out professionals who can help them develop an eating plan that works for their body.  Everyone has different needs based on their biochemistry, activity levels, underlying health conditions and the medications they take.  It would be irresponsible for me to state otherwise.   A few thoughts~ 1. Nutrition is evolving like everything in sci...

Yesterday I had fun participating in the Ft Ritchie Triathlon at the Sprint Distance.  It is a local race that is extremely well organized with events in the duathlon, aquabike and triathlon at the Sprint and Olympic Distance.  It was a beautiful day indeed.  Someone asked me awhile ago why do I sign up for triathlon when I am not a great swimmer or won't win the race.  I did not answer them, but have reflected on this quite a bit. Here are my thoughts. Everyday I live, I realize there are more and more days behind.   I constantly ask myself, how long or when? When are you going to give yourself permission to let go of fear of failure? How long are you going allow yourself to feel that you must be perfect? How long are you going to sit on the sidelines and watch others try new things?  When are you just going to allow yourself to be imperfect and just find the joy in learning new things? Yes, trying new things is both scary and humbling. It requ...