Get in Shape and Thrive: Plan

“Every new beginning comes from some other beginning’s end.” Seneca

We are here to inspire you to movement! As we begin in 2016 and we are excited even pumped about the possibilities the New Year brings. What inspires you about 2016? What are you hoping for? What are you dreaming about? According to usa.gov the top five New Year’s resolutions are: Lose weight, volunteer more often, quit smoking, get a better education, and get a better job. Are any of these on your New Year’s resolution list? If you accomplish one or more of these on your list what would that mean for your life? A 2007 study reported that 88% of New Year’s resolutions never get accomplished. Why? One reason is that we don’t understand the difference between a dream and a goal.

SanKalpa means – Kalpa is a way of proceeding or more revealing the role to be observed above or before any other rule. San means a concept or idea formed in the heart, so basically it means the determination or will of an intention or most commonly a resolution that reflects your highest aspirations. Swami Rama says: “On this path you must first awaken your Sankalpa, the power of will and determination. Overcome your resistance. Expand your capacity… you must order your body and senses to function under the leadership of your mind.” A sankalpa is a desire that you are absolutely determined and committed to achieve. In our western culture a goal is probably the closest thing that we have that is similar to a Sankalpa from the yogic lifestyle. You will have many Sankalpa’s in your lifetime and you should plan to achieve and refocus on a new one every 6-18 months.
“A goal without a plan is just a dream” if you do not have S.P.O. R .R.T.S. written out for each goal or Sankalpa giving you a way to gauge your progress and celebrate your achievements the likelihood of success is very low. Harsh but true if you can’t or don’t measure you will not achieve.
Specific: measure your success and progress in numbers, percentages, milestones, dates. For example, I will attend Yoga at Mind Body Balance for 55 minutes on Tuesday, Thursday, and Saturday.

Positive: the goal should be uplifting and positively phrased. Have confidence in yourself! We tend to rise to the level of our own self-worth. Picture yourself reaching your goal.
Obstacles: what obstacles might you encounter working toward your goal? What might come up that would prevent you from obtaining it? Take action to put contingency plans into place and resolve the problems before they occur.
Realistic: your goal should challenge you, but it shouldn’t be a fantasy or a day dream. Make it realistic so you don’t set yourself up to fail. Yes it should be a stretch and uncomfortable but it should be achievable.
Rewards: we stay motivated to work toward our goals when we know the rewards. What will be your rewards once you’ve accomplished the goal? A Thai Energy Session perhaps 🙂
Tangible: goals must be written down or else you’ll tend to edit in your head as you go along. Many people daydream about being healthy and what they want to accomplish goals written down are tangible and concrete.
Self-Serving: the goal needs to be yours and yours alone. It is alright to accept advice and suggestions from others, but you will be more motivated to complete your goal if it is something you truly want to do.

Now write it into a sentence and post it everywhere:
I will (verb/ action) by (date) because (motivation). I will evaluate my progress by (measurement). I will reward myself through (reward).

Work the plan of:
Coming to Mind Body Balance regularly with consistency no hit or miss
Connect with others on the Integrative Sustainable Movement plan at Mind Body Balance Community and volunteer in the Seva programs
Commit discipline yourself and be devoted to your practice leave scarcity thinking behind

Next Steps:
• Get quiet and decide what inspires you for 2016 and are you healthy enough to achieve it with zest
• Write a S.P.O.R..R.T. S. plan so that your goal becomes more than a dream
• Start by doing your work of healing through movement
• Get Inspired through Integrative Sustainable Movement because You Can Fix You

Questions to Ponder:
1. What will you do now?
2. How and when will you start?
3. What does it mean to have movement in your life?
4. What will change in your life if you take responsibility to your health?
5. How will it feel to be part of a community that is living life on many levels?

Affirmation
I am the one who creates who I am. I can forgive my past failures and be free to learn new healthy movement patterns that serve me today.

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Transform and Upgrade You Part 1

Sometimes we find ourselves having a hard time forgiving, our mind is racing, we are overreacting to stuff, we are easy to anger and slamming doors, etc.

Are you struggling to find time for movement!

What would it feel like to find time and Money for Movement Services?

What if you found peace in your Mind, Body and Soul?

Do you struggle with relationships?

Does it feel like those closest to you know how to press your buttons?

What would it look like to find peace and reconciliation within your body?

Do you stand there asking who this person I see in the mirror is?

Finding the time to grow in your lifestyle is a challenge and it takes commitment to “self” and discipline to “self.” Life is busy- do you want to exercise more than 1-2x’s per month? What would your life look like and how would your health change if you made it your top priority?

“Transform” dates back to the 1800’s and means to make a thorough or dramatic change in the form, appearance or character of. I’m so lucky to have discovered the Mind Body Balance Transformation. It changes your life from emptiness to fullness, from defeat and failure to victory, from insecurity to courage and boldness. Choose to Change and become all that you want to be! I like this song I Believe in Miracles by Deniece Williams. I also like two books The Four Desires by Rod Stryker and The Purpose Driven Life by Rick Warren. I have read and re-read these books.

I’m not perfect. I make mistakes – I’ve made a mess and I mean a Hot Mess of my life at times… usually caused by what I think (or as like to call it, my I.B.S.C. (itty bitty shitty committee)). How I think influences how I feel, act and move and my “need to fix” makes a bigger mess than what was there before. What about you? Can you relate? Whether we have something going on in our lives that is small or huge, we are struggling so then we try to fix ourselves because we are feeling ashamed, guilty of the struggle we are having – we start this self-talk that goes something like this: “What is wrong with me? Why can’t I do anything right?” Am I close? This is why we need to work on upgrading ourselves. We need to transform, to change, to grow and to seek guidance in our movement services.

At Mind Body Balance we are in the transformation business. As individuals, we can’t transform ourselves alone. We need guidance from integrative fitness professional’s (they look at the body as a whole- mind, body and spirit), help, support, encourage and offer community (a sense of belonging).

There is a plan that is in place for us. Are you living a life that honors you? If you start to reshape your body, your mind will start to leave those old negative thought patterns that aren’t serving you and as you learn to de-clutter your mind, your heart will open to your spirit as you learn to listen to the quietest voice within yourself. Two more books that I find helpful in transformation are The Life you’ve always wanted by John Ortberg and Clutter Bust your Life by Brooks Palmer. My sister-in-law over the holidays shared a story about my four year old nephew who was asked to sit up at the table while he was eating. His response: “I’m trying to sit up but my body just won’t do it!” He is so smart. Sometimes we are living superficially; maybe on the outside we appear to be living a healthy lifestyle but on the inside we haven’t committed with our heart. We need to move beyond talking about it and apply it to our life in all aspects of body, mind and spirit.

We all go through varying stages of change. From “I Won’t.” to “I Can.” to “I May.” to “I Will.” to “I AM!”
To learn more about the stages of change visit our website at: http://mindbodybalanc.wpengine.com/wp-content/uploads/2011/09/Where-are-You-in-the-Stages-of-Change2.pdf
This is a natural process for us to go through. We have to be able to walk the walk and be willing to give our body, mind and spirit over freely to transform. I invite you to join us at Mind Body Balance over the next 90 days and Believe in Your Ability to Upgrade YOU. It is your choice though- Do you choose to be transformed are you all in?

Transformation is a journey – we start off full of anticipation; but on a journey we can expect to get tired and weary. It is a journey after all. So, you will need to find your grit to push through; as this is an endurance journey. The journey of lifestyle transformation reminds me of an ultra-marathoner. My first exposure to this was when I read the book Ultra Marathon Man by Dean Kamazes. To finish is to accomplish the goal (lifestyle transformation takes 21 months) so forget the past and press on… one present moment at a time because your health is worth it. There will be moments of triumph and there will be moments of struggle. Will you make the journey and be transformed? Only you can decide to do the work.

Something deep inside of us is broken. It is why we struggle. We wish we could be different. The truth is, we are enough and we were built to change and grow. Don’t be surprised by suffering because no one gets a pass on this, trust me. We all experience suffering throughout our life more than once. We must prepare ourselves for a journey, right? We don’t just go to the airport and expect to get on, arrive and expect that there will be a hotel or that we have the spending money for our vacation on a moment’s notice. No, we plan, save, reserve and enjoy. We don’t just go on a road trip by hopping in the car and going… I mean it might go well and it might not. Instead, we map out directions… when we will stop… how long it will take to get there etc.

Where do you want to transform your life? Pick a place inside of you where you feel you are struggling, have pain, feel broken- it is time to do some “inside work” not just external work. Goals take you from brokenness to blessing, from pain to strength and from struggle to calm when you are motivated by love and dependent on YOU. Your goals reflect loving others and your higher spirit, whatever that might be. If you could have fixed you alone, you’d have done it by now- pick a stretch goal, get disciplined and go for it!

Things that you will need for our journey are:
• You need your spirit to empower you- something greater than your willpower to motivate you. Some people stay in disease and weakness because they’ve grown accustomed to the “streets and neighborhoods” they live in. They’ve become accustomed to the pain and sluggish, foggy existence. They say things like: “It’s just too much effort to change!” This way of thinking gets my blood boiling because it isn’t true, folks. You can change but you have to put your big kid panties on and find your grit!
• Personal Perseverance – I have the power to transform! Some worry that they will never make it to the end of the journey. Worry is using your imagination to create what you don’t want. The idea isn’t to stop ½ way through the journey – to make true change you have to get vulnerable, dig deep, sift through the mud, let go of our first world problems and endure the challenge.
• Words to guide us- when we “do life” alone we make a bigger mess than need be. Destination is transformation but we need support and guidance along the way. You will succeed. Saying you forgot, don’t have money for health or don’t have time are excuses that you feed yourself because you lack discipline, commitment and personal power.

If we want life changing movement we have to change the way we think, we need a community to support us and one hour a week doesn’t do it. One tank of gas to drive across the country doesn’t work. A person standing alone is easily beaten by another, but a person supported by 2 or 3 or more cannot be defeated. On one side you have your pain or struggle and across the other side lie your goals, motivation and healing. “Doing life” together – transforms lives- this is Mind Body Balance at its heart. When you have other believers who are further along the journey than you to support you – you move from pain to peace.

Do Amazing things; as all things are possible. You Can Fix You! Do you want to Believe in you? Transform? Be your Best Self? Join the Mind Body Balance Community and Start your Mind Body Balance Transformation today! We Inspire YOU to Movement! We teach Yoga, Classical Pilates, Fitness Coaching, willPower and grace®, Intuitive Eating and a variety of Transformative Workshops. Download our mobile app from your app store today “mindbodybalancellc” and start your journey now! What are you waiting for?

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Your Young Adult Needs Help!

I love seeing parents and teenagers or parents and young-adult children working out next to each other. The energy that is there is spectacular. The parent who has finally taken some time for themselves now that their children are getting older is strong and graceful. This new, empowered energy starts to pull their children toward them and eventually they bring them to a group class. On one hand I love it when a child is struggling and they look over in amazement to see their parent holding steady in their inner strength and resting on their breath. But on the other hand, the child needs some basics and support.

I feel that parents look at their children as young, strong and can do anything so of course they can handle an intermediate to advanced class. In actuality, our youth need to learn a good foundation just as the parent did. While it creates a spark of excitement in the parent that they just showed their children “See, I am strong and can do anything.” This is the ego talking!

I get it. This is a very hard time of life.  A parent may be “empty nesting” or starting to feel the effects of years of putting family first and not caring for their bodies.  Parent and child need to connect as adults now. You no longer have control over a young adult’s every life decision.  This is a way to strut your new-found empowerment too, but let’s do it in a way that inspires the child to movement.

We need to look at the child. How can we take what the parent is learning and share it with the child? Let’s not allow them to start to take back their life (after grad school or in their sixties). Let’s teach them the tools to start their life with inner strength, empowered choices and movement. Our tweens, teens and young adult are struggling with some very real social, emotional and physical issues. Now, I’m not saying that they should get the Hollywood treatment. I am saying that you could share your experience, introduce them to the movement transformation that you have learned and then be like “I’d like for you to learn these tools so you won’t struggle like I did.  If I would have learned these life skills earlier in life this is how my life would be different.”  

Once movement enters both your lives, it can be used as a way of spending time together.   For example, instead of going out to dinner together, how about sharing some yoga classes?  The yoga class is going be something that sticks with them for a lifetime, whereas the food will be gone from them in about 24 hours or less.

While it is good to exercise with the child please remember that they need to have their own self-discovery and journey separate from your own.  They are going through a lot of physical and emotional changes. They are trying to find their independence and using movement services is a great way for them to explore challenges, overcome obstacles, learn consistency toward a long-range goal, push through fears, stress management tools, self-nurture techniques, learn to keep an appointment, to show up on time, etc. All are pretty powerful tools if you ask me.

We get so tied up in raising children that sometimes we forget to teach them the important life fundamentals. If someone took time to mentor you in these areas how would your life be different? You are leading by example, now take it to the next step and mentor your young to make empowering choices regarding their movement because a choice of no movement or movement later in life isn’t an option.

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Creating Miracles – Here and Now

The light within me is creating miracles in my life here and now.

I believe it takes body, mind and spirit to tackle a healthy lifestyle.

By spirit I mean “The Listener.” Do you have the courage to go within and listen to the whispers of your body, your mind or what the universe is telling you? Your spirit source is the supply of infinite love, wisdom and energy in the universe. Your source may be any (or all) of the following: god, goddess, universal intelligence, great spirit, higher power, your true essence. Conceptualize it how you need and it can be found here and now within each of us in our inner beings or best self.

Here are three things to consider:
• The price of success is failure.
• Crying about failures won’t get you where you want to go.
• When you fail ask for help.

Can you surrender to find success? Sometimes we are our own worst enemy. We seem to self-sabotage. The universal order will give us what we are asking for in the form of opportunities. Are we listening for them or are we stuck in our negative detached rat race? Do we see the opportunities and are afraid to take them? You may work on building a new life skill and it will take practice. Sometimes we become defeated at our first bump in the road because we weren’t instantly perfect at it. I don’t know about you but I’m not perfect at a lot. As a matter of fact, I seem to learn best by failing. If failure isn’t an option than neither is success!

Have you ever been on a hike/ walk/ in a foreign city when you realize that you have no idea where you are and don’t posess the skills to get farther? Feelings like shock, fear and self-pity come flooding to the surface. We soon realize that these feelings (while momentarily necessary) aren’t going to get us further on our journey. So we look for a sympathetic ear and seek assistance with our problem at hand.

Asking for help in developing a personal lifestyle change action plan is okay. We can’t be perfect at everything. It is okay to say “Hey, I’m failing at this health and fitness thing” or to say “Hey, I had this fitness thing tackled but then my life took an unplanned direction and I derailed.” As long as we have awareness, are willing to develop awareness of our starting point or are willing to do the hard work of finding that internal motivator; then it is possible to put one foot in front of the other. You are not a lost cause. We all have a starting point, and from that point we can move forward to finding our best self. You are worth the effort!

“Every moment of your life is infinitely creative and the universe is endlessly bountiful. Just put forth a clear enough request, and everything your heart truly desires must come to you.” –Shakti Gawain

Please share your greatest health failures here and then share your biggest success.

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What’s your inner voice telling you?

“We all walk in the dark and each of us must learn to turn on his or her own light.” – Earl Nightingale

As a movement professional and coach I allow my clients to turn on their own light bulbs. I’m there as a guide and a facilitator. I’ll help them until they can do it themselves, but at Mind Body Balance we encourage our clients to be independent (not dependent on us). There is a whole world for us to inspire to movement.

There is far greater joy and power to watch someone figure it out for themselves; and they do, as long as you create that “place” in which it’s possible that you will be there for them on the other side. Sometimes you just have to close your eyes, hope for the best and push through to the other side.

Fear is only as thick as a Kleenex.
The body is fluid and open to change. The mind is concrete.
Overcome the concrete mind and the body is ready and willing to be freed.

When it comes to movement, we all have an Angel on one shoulder and the Devil on the other. I know I’m being cute, but think about it. We have the Angel saying, “Yes. Yes. Buy vegetables, attend your Pilates today. You’ll feel better for doing so.” Meanwhile the Devil is saying, “Ice cream, French fries, be a couch potato. Come on, I’ve been doing this “plates” thing for five minutes it isn’t working. Let’s leave.”

Okay so this isn’t a perfect situation of what’s in our head, but you get the point I’m trying to make. We each have two voices; one that is trying to demolish our goals and self-esteem and one that promotes our goals and self-esteem. Some of us might have a whole committee to deal with.

I was fortunate to have a mother that said I could do anything, that I am a survivor. At Mind Body Balance “Can’t” isn’t a word that is said in our studio. As a matter of fact, it’s grounds for a stern “Kim talking to.”

I will accept phrases like:

“If not today, tomorrow.”
• “Every time I try I get stronger.”
• “Yes, I can.”
• “I release and let go.”… Etc.

We all have a negative voice in our head. My negative voice tells me things like, “I’m not good enough, strong enough or worthy enough to get what I want”, etc. You have these voices too, maybe a mob of voices. These whispers are always with us, good and bad.

Starting a yoga practice can help quiet these voices and put them into perspective. There is something to be said for being still, quiet, peaceful and content with our body and mind in this fast paced world. Our life paths take us through light and shadows, we constantly are faced with choices between good and evil, truth and lies, kindness and coldness. These interior voices face off on the battlefield of the mind daily.

Changing our mind’s thoughts to positive (turning down the volume of those negative voices) takes practice. They can be changed as easily as changing a channel on the television from Jerry Springer to the Discovery channel. We are what we “turn on” at the moment. It requires diligent repetition of positive statements, and constant, consistent, constructive application.

Daily practice. Daily practice. Daily practice. Daily practice. Did I say “Daily practice?”

Over time you will observe your interior voice change. Along with this, will come a change in your results. Take charge of your inner voice today. You can tell it what to tell you. Choose the positive voice. You are worth it, and more.

Is your inner dialogue overly critical? You deserve to be spoken to in encouraging ways. You have the power to change your critical inner voice to a loving and supportive one.

Post your most reoccurring negative voice here and then tell us how you are going to turn it into a positive. Feel free to help each other turn that negative voice into a positive. Remember, we are a community at Mind Body Balance. Inspire others to movement.

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Mind Chatter

Beth Shaw, Founder of YogaFit, first introduced me to affirmations or mantras. I’ve been practicing them ever since. They are powerful and always help me overcome limiting beliefs. I’ve never thought about it until right now, but I guess I’ve used affirmations in my life before without giving them a name.  I’ve used them to overcome health obstacles.  I just always referred to them as my gift for positive thinking and my strong spiritual belief that I could make things happen in my life if I put my mind to it.

“We all walk in the dark and each of us must learn to turn on his or her own light” – Earl Nightingale

Let’s face it, we all have this mind chatter.  Some of the time it’s negative and some of the time it’s positive. Some of us have just one voice while some of us have a mob of voices. I can have conversations in my head.  If we aren’t careful we can get trapped there.

Okay, so now you all are thinking I’m loopy but really, tell me you haven’t been grocery shopping… and you know you should be buying vegetables… but instead you buy chocolate cake and ice cream. This is what I mean by the two different types of voices. Oh! Here is another example for you.  How many times have you come up with every excuse known to man as to why you shouldn’t show up for exercise?  Believe me, I’ve heard a lot.  You can be on the treadmill already and still talk yourself into getting off and leaving.  You know you’ll feel better afterwards and it is good for your health and well-being.

These voices can either promote or demolish us, our goals and our self-esteem.  I can learn something the hard way and pick myself up and be more successful the next time around. She doesn’t understand why I do what I do but knows that because I’m doing it I will be successful at it. When your negative voice creeps in, you can always count on your mom to give you a good kick in the pants. What does your negative voice tell you?  “You aren’t good enough.  Why change now you’ll just fail.  You’ll never be beautiful.  You’re not worth the effort.”   Do you have this voice?  Maybe several voices? I meditate and practice yoga.  It helps me quiet the mind chatter and still my mind; even if for just a moment. I practice Pilates because it gives me inner strength and I love my body for it. I practice fitness coaching because it gives me the grace and patience to see that every step (no matter how small and what time I start) is better than giving in to the negativity that surrounds us. Our lives are always swaying between light and darkness; we face good and evil, truths and lies, kindness and bitterness daily. You can’t escape completely but you can control the volume of certain voices.  It requires perseverance, dedication, self-sacrifice, and hard work daily.

I’m writing this while watching the Stanley Cup playoffs.  I’m reminded of some keys to winning.
Avoid Turnovers. Why, when we are on the path to greater health, do we self-sabotage our efforts?  Every time you use the word “Don’t” you set yourself up for failure? “Don’t eat cake.”  What do you do?  You eat two pieces of cake. “Don’t miss an exercise session this week.”  What do you do?  You miss the whole month.  Temptation comes from our own desires, which entice us and drag us away from our goal.
Build Momentum.  It takes both physical and emotional training consistently over lifetime.  You want it overnight.  Well, you are just starting out on your journey to a new you, a new lifestyle.  It doesn’t happen overnight, because if it did we would miss out on the character it builds going from point A to point B and you wouldn’t understand how to celebrate once you got there.
Play like a champion. Workouts should be called “Playouts.” It isn’t about being perfect and your clock hasn’t struck zero yet, so start today in taking steps to becoming your best self.  Let me and the staff at Mind Body Balance help you become the champion I know you already are.stacked stones with flower

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Marathon Blog #7

“There is a life-force within your soul, seek that life. There is a gem in the mountain of your body, seek that mine. O traveler, if you are in search of that don’t look outside, look inside yourself and seek that”-Rumi

Well, we just finished up our Trail Half Marathon and I have to say I had to dig deep. My practice long runs went much better for me than the race day run did. I was having stomach issues and found that my shoes for the rocky portions weren’t supportive enough. I had many mental struggles after the 10 mile marker and lost the personal pace that I had set.  When Danny Dreyer talks about it being a mental race he isn’t joking. We did a hard 13.1 miles and I think this took us to a new physical and mental level and reminded us that we still have work to do.

Our next race is in Northville on June 25th. It is a timed 10 mile run of a 12 minute pace. So, you guessed it, we will be working on our speed over the next 6-8 weeks. Don’t let this scare you.  It will come, just as the endurance keeps coming. Remember that the strength of your mind is your driving force through your training. Keep your eye on your long-term goal and remember how far you’ve come.  It’s something to celebrate!

Just as in Pilates, when you hit a certain level of performance you really start to focus on flow and rhythm.  In doing this, it doesn’t mean that the quality of movement is lost; it just means you have to find it quicker and stay centered. As we do speed runs this is also true.  You still must focuses on form.  Good form increases your speed.

Here is a checklist to remember when working on speed:

  •  start slow and gradually pick up speed,
  •  stay focused on your body sensing,
  •  relax your lower body,
  •  allow the stride to be long out the back
  •  allow the core to be strong,
  •  focus on your arm movement as it sets your pace,
  •  pick up your feet (not your knees)
  •  relax the shoulders, hips, pelvis, calves, ankles
  •  remember, effort with ease.

We will be dong interval speed drills and ladder speed drills. Interval speed drills means you’ll pick a pace that you can maintain for a long distance, run this for 1 mile and then take it up a notch for the next mile and then back down a notch for the following mile etc. Remember, to increase speed, just increase your lean. For the ladder drill, start out your first mile slow and then each mile after that pick up the pace slightly. Notice that I say “slightly” and “notch” or maybe even “a gear” I do NOT say to sprint 🙂

Remember this month’s goals are to improve form and learn to use our gears more.

Some additional things to strongly consider: fasting/ detox cleanse & new shoes.

I’ve logged over 160 miles on these shoes. I need to get another pair so that I can have them broken in for the event in October. At this pace I’ll need a new pair in October. I do not want to run on an old pair or a new pair. I will also pick up a pair of trail shoes as well.

I have noticed on the long runs that stuff seems to be coming out of my body through my throat and skin so I will be doing a fast in May and then will continue with one daily fast per week. I used to do this on a regular basis and got away from it. I’ve asked Sherri to talk about this in more detail in May’s Balancing Act Marathon Tip. I really encourage you to give this some thought.

It is time to sign up for your June 25th, July 8th and October 16th race (this one is expensive and goes up in price starting Tuesday) so get signed up you don’t want to be like some of our clients that were shut out of our last race.

Here is a race day schedule:

Month Training for The Half Training for The Full Link to Race
June 25th 10k 10 mile http://www.solsticerun.org/
July 8th 15k 15k http://www.moonlitformarrow.com/
August      
September 10th 5 mile & 10k Mellow full http://www.runwoodstock.com/index.php?option=com_frontpage&Itemid=1
October 16th Half Marathon Full Marathon http://www.freepmarathon.com/

Here is your training schedule for May: (it is now time that I’ll start dividing the long runs out for Half/ Full Marathon)

Week # Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 Active Rest/ Nap  Yoga Yoga/ Short Run Short Run Breathing Class/ Pilates Pilates Long Run
2 Active Rest/ Nap Short Run/ Yoga Yoga Short Run Breathing Class/ Pilates Pilates Long Run/ Holistic Health Class
3 Active Rest/ Nap Short Run/ Yoga Yoga Short Run Breathing Class/ Pilates Pilates Long Run
4 Active Rest / Nap Short Run/Yoga Yoga Short Run/Holistic Health Class Breathing Class/ Pilates Pilates Long Run

Week One: This is an active rest week for those that just came off the half marathon. This means short runs are about 45 minutes and your long run is 6 miles. (Interval Focuses of Form/ Speed)

Week Two: Short runs are now 50/60. Long Run for FM is 9 miles & HM is 6 miles (Ladder Focus of Form/ Speed)

Week Three: Short runs are now 50/60. Long Run for FM is 10 miles & HM is 7 miles (Interval focuses of Form/ Speed)

Week Four: Short runs are now 50/60. Long Run is for FM is 11 miles & HM is 5 miles (Ladder focus of form/ speed)

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Budgeting: Fast Food vs. Wellness Services?

“It’s amazing how fast you can go through $7,000 with beer, pizza and The Gap.” –Ben Affleck

People groan at the words budget, exercise, and healthy food. Why? They relate sinking, depressed, deprived feelings to these words. Well, if you have these feelings you aren’t alone. To the vast majority of us, it denotes scarcity, deprivation and limitations; none of which seem pleasurable. Exercising usually means eliminating fun, pain, boredom, sweat, feelings of inadequacy, something we do when we are stressed out. This is not my idea.

My idea is designing a plan to achieve healthy (not magazine) bodies; reaching all those goals you would like to accomplish over time without the heroic effort. Movement should be an enjoyable process not a bitter, restrictive, fearful pill to swallow.

An action plan for fitness and healthy eating doesn’t have to be written in stone, it should be flexible, adjustable and one that reflects your values and your life. All of these decisions and commitments that you make give you the power to change so you don’t feel trapped.  You aren’t stuck.  It wouldn’t make sense to create a plan that made you feel stuck. You can change things if you are willing. 

The power of a plan is that you can decide at the beginning of every week or month how you will spend your calories burned/ your fuel you use, how much, when and how. Then when you add up your cumulative calories burnt for the week or month you see whether or not you want to change your decisions for the following month or design a plan that works for you.  Then, work your plan.

I happily move spending calories I burn in the wisest of ways!

Add up your last four week’s receipts of eating out. I would bet if you commit to eating just a portion of those meals at home, you could afford a Fitness Coach, yoga or Pilates very easily. Notice I didn’t suggest to stop eating out completely; just slow the pace a little bit so you can find some balance between eating and moving.

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Marathon Blog #6:

“Some people think that successful people are born that way. A champion Is someone who has fallen off the horse a dozen times and gotten back on the horse a dozen times. Successful people never give up.” – Jean Driscoll (8 time winner of Boston Marathon, Wheel Chair Division)

The goals this month are to build to a continual running time of 20-30 minutes. It’s all in the pace, folks. Time and patience are required to making it to your first marathon or, for that matter, any marathon.  You need to be at the start line healthy and ready to run. Focus on your form, pace and body sensing; not on measuring.  To establish a strong mental attitude regarding your running: keep track of your midweek runs, plan ahead, space your runs evenly throughout the week and have fun. This is a difficult time in your running program. You must remember what your long term goal is and keep in mind how far you have come!

Congratulations for coming this far.  We are about one third of the way through the training program.  It is time for a celebration.  Treat yourself to something that allows you to reinforce your success (i.e., body work (like a massage), yoga class, pilates, a quality vitamin, new running outfit). Just do anything; something that inspires you and makes you feel great, whatever that may be. Think about it.  For the marathoners, you should be able to comfortably and safely walk/ run about 13.1 miles.  Jump into a half marathon to test yourself.  For the half-marathoners, you should be able to comfortably and safely walk/run about 6.5 miles.  Jump into a 10K to test yourself.   Remember, the events/ races are there to test your hard work and to allow some fun, positive energy in your training.

Trail etiquette:                     
Stay on the trail and follow the marked trail
Leave no trace behind you carry out what you carry in
Run in single file in the middle of the trail
Respect closures/avoid trespassing on private land
Do not disturb or harass wildlife,
no ear pods or ipods please, be in the present moment of nature
Give courteous and audible announcements well in advance of your presence and intention of passing “on our left” and show respect when you pass
Yield to all bikers, hikers, horses, etc. Uphill runners yield to downhill runners, Slower runners yield to faster runners, move over but stay on the trail
Be friendly, let other trail go-ers know they have a friend. “Thank you.” “Hello, how are you?” “Beautiful day.”
Run in smaller groups, it is less intimidating to others
Run with a buddy and let someone know your plan
Thank your volunteers
Familiarize yourself with the course map and have one with you
Be patient with the conga line.  Yell out “Trail—to your left or to your right” the slower runner should stop, step aside and make it easier for the faster runner to overtake.

This is not an all-inclusive list by any means but it should get you in the right mindset come race day to use your social intelligence and to help preserve nature.

Field trip on week two. Start and finish at Silver Lake in Pinckney Recreation Area. From I-94, go to US-23 North, (it jogs in Ann Arbor, and actually joins up with M-14 for a while, but stay on US-23 North), exit on North Territorial Rd.(first exit north of M-14). Head west 10 miles to Dexter Town Hall Rd. Turn Right (north), go one mile and the park is on the left.

Our group run will meet at our Start/ head of our Trail Marathon (running on a softer terrain (such as dirt trails) is easier on our joints, but look out for hard-to-see bumps, holes, tree roots, etc. We will plan to run 5 miles in and 5 miles out.  This will give us just enough of a taste to see what we are up against come race day. This allows us to find the location and see how much time we need to allow to get there. This will also allow us to experience a good portion of the trail ahead of time so that we can practice our hill technique as a group and offer support. This isn’t going to be an easy race, but learning something new keeps our mind vibrant. It gives us zest in life. You are going to face challenges on this run.  Think of it as a new adventure that will help you grow. Remember this whole process of training for such an event was to learn about your body and yourself. Learning can be a stretch goal at times and bring up feelings that are uncomfortable; physically, mentally and emotionally. Allow yourself to evolve as a person and don’t self-deprecate. Remember, I asked Sherri to hold classes at Mind Body Balance for our convenience.  Many of the classes have been outlined to follow the items that will come up in our training. She brings us a holistic way to handle these non-physical aspects of our training.

“In the middle of difficulty lies opportunity.” –Albert Einstein

Hills?  In SE Michigan? Yes!  This race in May has a few of them and they will bring a challenge to our race. Why did I pick a race with hills?  Because having them included in our training is a great way to build stamina for the Ambassador Bridge and coming out of the Windsor tunnel, etc. There are several techniques that I encourage you to train with in April. If you are doing long runs with me, then you’ll be doing the Munson hill with me too. You can lean into the hill, hinging from the ankle-joint (ankle will stay down) keeping the stomach strong to support the back. Focus your attention only a few feet in front of you. Don’t over-stride up the hill. Pump your arms and walk up the hill. Be patient, take your time get to the top and then you’ll be going down the hill soon  🙂  Let cresting the hill and looking back be satisfying.  Don’t shy away from the hill because (as the ladies that ran with me last Saturday found out) it isn’t as much work as you think it will be; especially if you use my favorite technique of going up laterally. Here is a key element to remember.  Do not overwork your legs.  Your upper body will need to work harder on the uphill and reduce your lower body effort (70/30). Relax, shorten your stride, and shift your speed down. Think of a car shifting to go up a steep hill, Pump your arms forward (start at the hips and bring the hand up as if you were going to throw an uppercut to your chin) and lean into the hill. Memorize this check list to use when faced with a hill: shorten your stride, lean into the hill, swing the arms up to the face, relax your lower half and keep your heels down.

Okay, so I mentioned that I’m a fan of lateral up the hill. Now you can go half-way up the hill one way and then switch to do the other half or if you have a lot hills in your run just do one hill one way and one hill the other so that you are working your body uniformly. Going up a steep hill is difficult.  If you overstretch your Achilles tendons you will tire out your calves quickly and keep you from moving forward with zest. So, turn your hips into the hill and move laterally up it. It is like a cross step up the hill with your heels down so that your Achilles tendons aren’t overstretched and the calves don’t get over worked. The beauty of it is that you are using lateral muscles of the leg, it is like using a fresh set of muscles. This allows our body to work one set of muscles for running and one set for going up the hill conserving our energy. So, turn into that hill and go up it half-way one way and half-way up the other way.  Others might look at you funny, giggle or call you a newbie, but guaranteed they’ll give it a try out on their next run and start laughing at how easy it is.

Downhill running.  Relax (quads and calves) and surrender to the speed. Let the leg and pelvis rotate as need be.  Come into your 100 curl.  This will protect the lower back and sacrum.  Take smaller steps, zigzag down the hill if there is enough room, relax your shoulders away from your ears, let your body-weight ride softly down on your heels using the back of your legs as brakes and stay off your toes, think of dropping your tail bone down to your heels. This is new terrain for us so be present, do our body sensing

Water, carbs, etc….thanks to our ultra-athlete/ MBB member (Mary Kapp) I’ve been trying out some water devices because it has become the time where we need to start bringing our own water and carb/ electrolyte replacements on our long runs and to our events.  You can’t always count on the supplies at an event, that it agrees with our system or that it is timed when you need it).  So far, I like the Amphipod handheld thermal lite 12 oz.  It retails for about $22.  Here is a link to learn more and/or purchase. http://www.amphipod.com/products/hydration/bottles-handhelds/handhelds/handheld-thermal-lite-12oz

I personally have found a great recovery when I fill it with coconut water (Meijer, Health Matters, Trader Joes, Whole Foods all carry this) and 2 oz. of my Body Balance liquid vitamin (purchase this from Sherri Eby). I’ve been testing this vitamin out at Sherri Eby’s request for about 2 months now. I was sold when I started to include an extra dose during my long runs. The recovery is amazing, no soreness at all :), no deep fatigue the next day (just an hour early to bed and a nap on Sunday and I’m like new). I’d been testing out some Gu (carb/ electrolyte gels) and Mary and Tressa have gone shopping for me as well (thank you ladies for spoiling me). Some of the gels didn’t settle well in my stomach and the ingredient label was a bit scary too. So, once again I went to our resident natural-path and asked her to whip something up.  Sure enough, she took that challenge on and accomplished it. The natural “gu” is superb and we are in the process of just finding a better package for it.  But the important stuff to know is that the stuff that goes in it is better than anything on the market 🙂 Five gold stars for Sherri!  Mind Body Balance will be handing out one container of this mix to each of you at the 10K (so make sure we know you are signed up by commenting on this blog, otherwise you will be left out).  If you like it then Sherri will let you know how to order more from her for future events and long runs. My second choice is Honey Stinger Organic Energy Gel.

Upcoming events to sign up for:   http://www.solsticerun.org/  This is the link for our next race after the half-marathon. This event is on Saturday, June 25, 2011 in Northville, Mi. It is a solstice run to benefit cancer. This is a 10 mile run and it does have a requirement of keeping a twelve minute pace or we will be disqualified at the eight mile mark. This will push us to keep up with our training schedule 🙂 If this is too much pressure, or if you are training for the half in October, then sign up for the 10K. This race will fill up quickly and the deadline to register is May 15 for $40.  After this the rate goes up. This one has a really cool shirt.

http://www.moonlitformarrow.com/ this is a link for our following race which is Friday, July 8, 2011 in Greenville, MI  It’s a little bit of a drive so we should carpool. This is the moonlit miles for marrow run.  It benefits marrow and stem cell programs. This is a 15K (9.3 miles) trail run in the evening.  Again, this will take one of our training sessions off the pavement and onto a softer surface. The cost for this race is $37.90.

If you hear of other runs in our community or runs that you find that look fun. Please post them on our blog in the comment sections so that others can see it and sign up too. Make sure you include a link to the registration site for the race so that we can find it with ease.

Week #1 Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1          Active Rest & Nap Short Run & Yoga Yoga Short Run Pilates Pilates Long Run/ 10K Event
2 Active Rest & Nap Short Run & Yoga Yoga Short Run Pilates Pilates Long Run/ Field Trip Run
3 Active Rest & Nap Short Run & Yoga Yoga Short Run Pilates Pilates Long Run
4 Active Rest & Nap Short Run & Yoga Yoga Short Run Pilates Pilates Long Run/ Happy Easter no Group Run
5 Active Rest & Nap Short Run & Yoga Yoga Short Run and Sherri’s Class on releasing stress and creating beauty Pilates Pilates Rest and eat right our Event is tomorrow

 

Week One: Short run is 40/50 and a long run is our 10K. Remember to do a five minute warm-up and cool down. Congratulations you are a runner. Body sense and watch your heart-rate monitor to determine when and if you need to walk.

Week Two: Short run is 40/50 and a long run is 10 miles. Remember to do a five minute warm-up and cool down. Congratulations you are a runner. Body sense and watch your heart-rate monitor to determine when and if you need to walk.

Week Three: Short run is 40/50 and a long run is 9 miles. Remember to do a five minute warm-up and cool down. Congratulations you are a runner. Body sense and watch your heart-rate monitor to determine when and if you need to walk.

Week Four:  Short Run is 40/50 and a long run is 4 miles. Remember to do a five minute warm-up and cool down. Congratulations you are a runner. Body sense and watch your heart-rate monitor to determine when and if you need to walk.

Week Five: Short run is 25/35 and a long run is our first half-marathon. Remember to do a five minute warm-up and cool down. Congratulations you are a runner. Body sense and watch your heart-rate monitor to determine when and if you need to walk.

 In Chi Running or Walking by Danny Dreyer read chapters 10 and/or get caught up.

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How to get from your starting point to where you want to be!

Yes, Andy Stanley is still inspiring me so bear with me. After listening to Andy Stanley present at The Global Leadership Summit in 2010, I had to read his book The Principle of the Path. It offered some insight into my personal life and made me wonder about my health, and my client’s health as well. Why is it that smart people with admirable life goals often end up so far from where they want to be regarding their health and well being? Why is it that so many people start out with a clear picture and or living a healthy lifestyle and yet, years later, find themselves far from their desired destination of “healthy body?” Why do our expectations about our own health and fitness level often go unmet?

I’ve sat with many clients who have cried, wishing they could go back and have a do-over, living differently, but we can’t.  As the line in the country song goes, “When your hourglass runs out of sand, you can’t turn it over and start again.” Experience is our most valuable commodity. This learning from experience eats up a lot of years, it steals entire stages of life, it leaves us with scars, pain, and regret. This regret creates powerful emotions which can drive us right back to the behavior that created the regret to begin with. Whenever a client talks to me about weight, there are always big emotions, fear and pain.

I’m not giving you a 12 step program to follow or a guarantee that will fix your pain but I do hope to bring your attention to the fact that some big emotion is floating in the background of your life and the lives of those you love. If you can find the courage to look for this emotion, and bring awareness to it, without judgment, than you have done the most difficult part of the journey to regaining your health, your life, your happiness. Once you’ve located this emotion you can then leverage it for your benefit.

Clients come to me and they want me to hold all of their responsibility to becoming healthy. Ultimately, I can guide them, but I can’t do the work for them. I can lay out a yellow brick road or a prudential path to better health, but there are sure to be road blocks and detours that they’ll be faced with. 

My clients always hold the best answers.  They already know the solution; they just need help with direction. This will take time, a change of direction and patience. Remember, there is no quick fix when one day you wake up and find that you are hundreds of miles away from were you want to be. I often have no idea how I will help the new client that comes to me for help. Their latest health scare just reveals where they are and where they aren’t.  It also reveals the path that they were on.

I don’t “fix” or hand out a 12 step “to-do” list, but I do know that if we choose a path of unhealthy lifestyle habits eventually we arrive at an undesirable destination. A health scare just speeds the trip up. Every path has a specific destination.

Proverb (27:12) “Lord, help us to see trouble coming long before it gets here. And give us the wisdom to know what to do and the courage to do it.”

It takes a lot of courage to face your health and fitness issues. It takes a lot of courage to admit your starting point; but we all have one. Mine came when I realized that I had gone from a size 2 to a size 12 and was wondering why my back issue (crushed T12) was getting worse at the age of 32. Why was I having hormone issues and facing type 2 diabetes just around the corner?  I knew better.  I knew how to live a healthy lifestyle.  I wasn’t raised to live unhealthily. I just chose a path that didn’t include self nurture. I had to pay attention to my health, when I see old habits coming back I have to change direction because it is the direction of our life that will determine our destination.

I’m definitely not perfect.  I often learn from mistakes only. But, I do have some questions that I want you to consider. Why do you make choices that give you short –term happiness over long-term happiness? Why overindulge for a short term high instead of years of good health? Why do I have to have my way now rather than wait and really have my way later? Why do I have to sit in front of the TV now every night instead of playing with my children, grandchildren and being fit enough to enjoy traveling the world later in life? Why do I knowingly choose paths that take me where I’ve already decided I don’t want to go? Are you allowing your brain to sell you on things that you want to do rather than what you ought to do?

How many times have you eaten the whole bag of potatoes chips and said, “I don’t understand why I did that? What was I thinking?”  I’ve done this before and I don’t understand some of my decisions.  We can’t understand our heart. We are corrupt.  Our brains have the ability to lie to us, create actions based upon those lies and then defend our lies and actions with ridiculous excuses. Getting the Courage to tell ourselves the truth is downright terrifying, but the truth is liberating and weight is lifted from our shoulders. The reason I lie about my health is……….. The real reason I won’t exercise is…………. The real reason I eat so much is…………the real reason I can’t afford wellness services is……………The real reason I quit doing what I love is…………….. Andy sums this up very elegantly “When you are willing to come clean with yourself about the uncomfotable truth behind your choices, you’re on the verge of freedom. We can never be free as long as we’re in the habit of lying to ourselves about the reasons behind the choices we make and the paths we take. Telling yourself the truth will free you to move from where you are to where you want and need to be”

When we make a choice, we choose a path and every path has a destination, the direction we chose, not our intention, determines our destination. Information, insight is not enough.

Proverbs 3:5-6 Trust in the lord with all your heart leans not on your own understanding; in all your ways acknowledge him; and he will make your paths straight.

Find a Fitness Coach that will help you cut through your emotional fog that clouds your decision-making environments regarding your health. Every big decision has an emotional component behind it.  Every big decision takes you down a path that will impact your future. Life is too short to allow the emotions of the moment to direct your health toward a direction you will later regret.

Success is sometimes admitting that you have no idea what action to take concerning a particular issue or situation. Successful people know that they are in uncharted territory and they should seek other’s advice; people who have experience in that area. It takes a lot of confidence to say “Even though I’m in charge of my life, successful in so many areas of my life, I have no idea what to do on the issue of my health and fitness level” I often hear, “I’m the head of my company, department etc. but I’m just not sure what plan of action I should follow for movement.  Can you help me?  I partner with them and we develop a plan of action that meets them where they are at that moment. Often they report back that they’ve been humbled, that they are a better manager to their employees because of it and that they are ready, begging to start the next step in the action plan.

Our decisions to live an unhealthy lifestyle (the one’s that we make privately and independently) are judged by others, and affect other people as well. Even when we pay attention and choose another path or direction to improve our lifestyle to one of health we are judged by others, and affect other people as well. Yes, you are an adult and you can make your own decisions, but it affects your family, your co workers, and your friends. When your health goes south, you aren’t the only one affected.  Your parents, friends, spouse / life-mate, children, coworkers…, all who have come in contact with you, suffer. Every decision that you make that hurts you, also hurts those that love you and depend on you the most. So many times, clients are afraid to have a family discussion about what they need in order to make a lifestyle change (i.e., help with cooking, cleaning, watching the children etc. so that they can exercise) and they want to go it alone or use it as an excuse not to make a change. When we make a bad choice or choose a bad path and we realize we’ve made a mistake, who do we go to for advice about how to make a course correction? Who do we go to for advice about how to dig out of the hole we’ve dug ourselves into? If the decision we make will be seen, judged, and felt by these individuals why not involve them from the beginning? Nothing remains a secret.

We go to run across the yard to play with the dog or our grand children and can’t make it because we are out of breath.  We end up in the hospital on father’s day with a heart attack.  How in the world did you end up here? How do we get ourselves to concentrate on the things that matter? Self-deception doesn’t accomplish much, but it is a path. What has your attention now? Who has your attention now? There is no one but you at this very moment while you are reading.  Don’t lie to yourself. You know from your own past experience.  Be honest.  Why is it that you just don’t find the time to exercise; to get around to your health; because of the other less important stuff?

THINK!  HONESTLY, A LOT IS AT STAKE!

Take a moment out of your hectic life and ask, “What I am devoting my attention to right now? Is this a special item that deserves my attention?”  Don’t imprison yourself in your unhealthy body. I know that this is not where you intended to be.  Disappointment creates powerful emotions.  I know poor health is the last place that you wanted to be and that a life of disappointments creates powerful emotions that take over our life.  No one in our society is immune to these emotions. Regardless of what your goals, dreams, wishes or wants were or are, set a course for improved health today.  Change your direction today.  That will set your destination. Remember, “Knowing/ Awareness” doesn’t make the difference but “Doing” does. Start exercising today.

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