a quote for 2010......

'I have learned, as a Rule of Thumb, never ask whether you can do something. Say instead, that you are going to do it. Then fasten your seatbelt. The MOST amazing things follow.' --Julia Cameron

Choose the Life You Want.

It is 31 DEcember 2009, New Year's Eve. New Year's Eve is typically a day in which many take a moment to reflect back on the year, successes, non-successes (white-golds as the USA women's soccer team refers to their silver medal) and what is it that needs to be accomplished in 2010.

My one motivational calendar said 'Today is...."you get to choose the life you want day."

Think about that for a moment. Choosing the life we want. Can that be possible? We get to choose?

Absolutely. Everyday, every hour, every moment, we choose how we are going to live; we choose who we are going to be. We choose to be happy, sad, zealous, bored, angry, ecstatic, joyous, annoyed, ....... whatever the emotion is, we choose.

That is so powerful when you think about it. We are not victims in this life, haphazardly bouncing around from moment to moment. We are seizing the moments and using each to accomplish the goals set out before us, so that we may have the life we desire. WE CHOOSE!

Yesterday, I was training one of my clients who said to me, 'Coach, if I work daily on this, I get better and more skilled.' How very true. We just need to spend some time every day working on what we choose to do or choose to be.

As 2009 is coming to a close, think about who you want to be and what life you want to live.
Now you have chosen. In 2010, think about choosing how you are going to work on that choice every single day.

Happy New Year.

Go and live your dreams.

Success with Criticism....

'Work hard. Be dedicated. That's all.' -- Charles Foster, track hurdler, on the secret of success.

I love this quote! I hung it on my mirror so it is one of the many sources of encouragement that I see daily. I also have a poster that has pictures of things I want to gain/accomplish. The pictures I have include adirondack chairs on a beach (my own home/space), clothing/equipment for completing a multi-sport event (reentering the racing circuit), freshly-cut flowers in a vase (reference to a home), a view of sandy shores and the water (my beloved ocean).

I also have several quotes on this board as well as a heart with love (to remind me to love myself) written in the center. This poster board also hangs prominently in my room to remind me of the goals/focus/challenge I have for 2010, as I scream, "Bring it ON!"

This year, I anticipate, like many of you, hitting various road-bumps or blocks in the journey you have undertaken for success. It is important to build a support group around you for those high-fives, hugs and words of encouragement, so the road-bump is minimal and you don't lose focus. Sometimes, this support must come from within yourself.

I am my own worst critic. It is inevitable for me to find something wrong with my accomplishment. For example: I ran 10k this morning in 20F weather at an average pace 15 seconds faster than my average pace from last year (2009) and I ran pain free. AWESOME! So, what do I say to myself? Why did you stop and walk 30 steps at blah, blah, blah?? Granted every training session should be a learning experience, and we need to analyze our effort to keep improving... but we don't need to be negative and beat up on ourselves. We need to praise the effort and learn something and keep moving forward.

In addition to being my own worst critic, I live with one of the most negative people I know. She is content when she belittles someone else for their efforts. Unfortunately, when dealing with family, we cannot always say what we are thinking... it is sometimes extremely challenging to deal with people in our lives that do not support our goals/dreams/ambitions.

So, the comment I got this am when I returned from my run, had something to do with she doesn't understand why I waste my time being active, after all, I was injured last summer and blah, blah, blah...... In this case, not worth answering.... her drama was actually that I would be doing another load of laundry, because of the extra clothing I wore during the run to keep warm.

How do you overcome negativity or excessive criticism or jealousy from those people in your life that should be supporting your goals?

First and most importantly, remember: IT IS NOT YOU! The reaction from the person toward you might solely come from drama of the other person. In the case in my life, she is not happy unless she is cutting someone down. I have learned this... so, I let her say her piece and move on... granted, sometimes her words hurt and cut deeply, but they are her issues, not mine. If I can honestly say that I am doing my best, I have to let it go. (The letting go might require another run or walk or jumping rope... something to alleviate the aggression I feel).

Second, perhaps the person feels left out. You have taken on a new adventure. Finding a way to include this person, might help overcome some of the drama. Invite your friend to go for a walk with you or create a weekly activity (surrounding your goal) to include this person. If she refuses, it is not you. Remember that.

The person might feel jealous because you are getting your A-game for your health and well- being on. This is not your fault. You cannot control anyone else's actions or emotions. You can only control your own. Remember this.

And most importantly,.......

Keep pursuing your goals!! Create that support group!! and Keep smiling and chart your successes!!! These little steps will help you stay focused in the midst of criticism, even when it is coming from you!!!

If you need a cheering section, I am here. I am glad to encourage you along the way!!!

The Kettle Bell

The kettle bell is an interesting toy-- weight with a handle.... looks like a bell that should be hanging around a cows neck. Ahhhh, that's what that thing is....... you might have seen this around the gym.

Keep in mind the kettle bell is a tool used for conditioning.

It can be a lot of fun, it can also be a challenge. But there is a lot of hype surrounding this ball of steel. Some only train with the kettle bell; while others ask the question why.

As for me, I like the training tool. I like the explosive movements. I like incorporating the swings, cleans, snatches in a circuit I do in my driveway. But I also like sandbags, suspension activities, mini hurdles, body weight activities and going to the jungle gym at the park and creating a circuit.

There is more than one way to cross the bridge. The question is and should be: is using the kettle bell helping you or hindering you from accomplishing your goal?

In that, whatever tools used for goal achievement must assist in that. So, why use the kettle bell over a dumb bell or an olympic bar? The movement pattern, fun, variety, changing load position changes adaptation. All accomplish similar things, but because the load position is different for each activity, the body's response is different.

For the next eight weeks, I am following a kettle bell circuit. This is like a jump-start for fitness and lifting for me again. I took some time off after injuries and my work-load this fall. I thought this would be a fun way to challenge myself and create some consistency in my programming. (and i have a kettle bell on my floor and can do the program in my driveway!)

I want to remind you, that GIRLS are made to be STRONG! and FIT! and FAST!

Don't be afraid of lifting weights, like a kettle bell. If you don't know how to use one or have never done training before, it is important that you obtain direction in this. It might mean hiring a coach. It might mean taking a class. Your safety is most important.

I will keep you posted on my progress over the next eight-weeks, and the year as I challenge myself and learn new activities.

Learn to Love You

Hey you!! Staring at the computer screen..... yes, you....

Get up and Go stand in front of the nearest mirror..... Take a good and honest look and come back... (i will wait).....

ok.... what did you see??????

NOW STOP! what did you see? tell me the good... if you have to, go and look again.... I will wait.

I find it interesting that when women receive a compliment they are perceived as arrogant or condescending if they say thank you. The response might be 'really?' or ' you think so?'... especially if the compliment is a reference to the attractiveness or something of the like....

I also find it interesting that women who have self-confidence are also perceived as arrogant and other women spend much time trying to cut her down.

I also find it interesting that when a woman sees herself in the mirror, she can point out all the negative things about her body, and none of the good.

LADIES, 2010 is almost upon us... let's start making some changes.

1. when you look in the mirror, remind yourself you are beautiful. remind yourself that you are an amazing creature. remind yourself that you have a purpose.

2. when you receive a compliment, smile and graciously say thank you.

3. when paying a compliment, mean what you say.

4. hold your head high and be kind.

I strongly believe that women are the dominant of the species, as we are the child-bearing of the species and we control the sex. But I also know that women spend much time cutting each other down, because of fears that have been indoctrinated in us.... why do you think cosmetic companies profit so much?.... and we permit ourselves to be second. (I am not bashing men... they too are awesome creatures... I am questioning women).

What is it you want to accomplish in 2010 that you are preventing yourself from achieving?

Have you become your own stumbling block?

Write down your goal(s) on a poster board, an index card, in your journal. Hang the goal(s) in a prominent place, where you will be reminded of daily or hourly.

Say your goal out loud AND remind yourself that you are a beautiful and amazing creature with a purpose. Learn to love yourself-- all of yourself.... and see how quickly the rest falls into place.

Tell me about your goals and accomplishments.

It's Snowing!!!

The Saturday before Christmas and the Eastern Seaboard is being snowed upon.

Someone, somewhere is laughing out loud.

What was that about global warming? hmmmm.........

Well, after Christmas comes New Year's and saying good-bye to 2009 and embracing 2010. New plans (or extensions of old ones), new goals and new adventures. Where will 2010 bring you?

Looking ahead to the end of 2010 (fast-forward)-- what is it you want to accomplish?

My goals are forming and evolving as I reflect on 2009 on this snowy day!

Keep warm! Be careful out there! and Start your Goal-Setting Today!

The Semester is Coming to a Close

...... and I am excited and nervous all at the same time.

The end of this semester brings new challenges. I have resigned from a part-time teaching post. I am now pursuing new adventures. In this, I will be able to be here more frequently.

I will be back soon, I promise.

Weekly Fitness Challenge

Again, the week is drawing to a close. I have been unable to get here to write to you... my bad.

The challenge this week is to do three classes. And of course you can carry that challenge into next week.

I have taught two spinning classes and have gone for a run.

Remember do something. Get up and get moving!

College Term Has Begun....

Sometimes, I forget I am a role model. I am busy being "my own superhero" to coin a phrase from a new twitter friend. And yet, at the commencement of every college term, I have a new group of students (this semester 160) that are looking to me for direction.

And of we go......

The challenges I have imposed on these kids are:

--- NO MEAT MONDAYS! -- My class this morning told me they didn't know what to eat and they were hungry!

--- TAKING THE STAIRS! (NOT THE ELEVATOR or ESCALATOR) -- it is really cool to run into your students in the stair well, or see them walking to class instead of waiting for the elevator.

---To EAT MORE FRUIT AND VEGGIES-- yes, some think french fries and/or chocolate all into those categories...

and lastly,

---To DRINK MORE WATER!!! (and hopefully eliminate the soda).... i have heard the complaint of running to the loo.....

well, they are progressing through the challenges.... and surviving... (maybe they will find a world of food out there beyond burgers and fries ) and maybe they will be impacted to improve their overall health.

I have also offered to workout with them... (b/c they all wanted 'training')... twice a week. So far, no one has come to work out with me. But it's ok... I am there at the gym anyway, cycling, moving steel, stretching and doing what is best for me.

So, why not take the challenge my students have accepted and take a step toward better health.

Weekly Fitness Challenge

This Week is Low-Impact.

Somehow, I missed last week which was STEP! So, my challenge to you.... do both. That's right! You heard me... two classes, two very different classes... and go for it!!!

Most importantly, bring a friend who might not go to a fitness class that might enjoy it. The two of you can enjoy getting fit(ter) together.

Have a super week!

Weekly Fitness Challenge

This week's challenge is a group cycling class!!

Visit www.cyclingclass.com and you can find a class near you.

When participating in this class, it is imperative to bring a water bottle or two and a towel.

It is super! because more than any other class, you can work at your own tempo, which is great for beginners.

I will let you know how my spin classes go at the college.

Weekly Fitness Challenge...

The weekly fitness challenge is going well.

Week three -- cardio kickbox or something of the like-- In the spirit of things, I joined my friend who absolutely loved it and is going to be continuing on her own. She needed the team support to get moving.

Week Four-- hip hop. It is Saturday of week four and it is a glum and overcast day.. rain!

So it is the perfect day to join a class.

As always, if you couldn't fit it into your schedule today... you can do so tomorrow or this coming week.

Have a super week! and I will post Week Five's Challenge.

girls can do push-ups too!

Ladies, push-up position....

and all the girls in my class complain. my fifth and sixth grade track team could do push-ups, but not the college ladies... hmmmm...

I am concerned about doing push-ups on the knees... big difference between girlie push-ups and full push-ups.. but I am ok with it, if we are learning, and pressing forward to bigger goals.

But instead of creating a sense of failure b/c we are struggling with the push-up, why don't we take the push-up out of the equation (temporarily) and strengthen the shoulder girdle.

1. Do a plank in push-up position. (many women and girls cannot hold the body in this position for ten seconds, let alone to be able to do a series of push-ups).

Hold the position until you are trembling, or you shift your body position.

Repeat.

2. Do a plank on your forearms. (The body is closer to the ground; it changes things).

Again, hold until you are trembling or change your body posture.

Repeat.

3. In the plank position on your forearms, work on shoulder flexibility.

Do this by doing a hip hike (creating a mountain) and shifting your weight back toward your heels. Keep your forearms on the ground and let the head follow the body... to keep the neck and spine in-line. Bring your hips back to the start position. This should be repeated several times.

4. In forearm plank position, roll through your shoulders bringing your body closer to the floor and farther away. NOTE: I said, roll through your shoulders, not your hips. Your hips stay level. The movement is in the shoulder blades (scapula retraction, protraction). Do this say 8 to 10 times.

5. In forearm plank position, move your hips around-- circles (both directions) up and down, without making contact with the ground. Do like three or four circles each direction and the same amount of hip hikes... or for a period of time, say 30 seconds.

6. Do some body builders... (also called burpees)...

Starting position is standing, arms at your sides.

Squat down to put your hands on the ground beside you.

Kick your feet behind you to bring you to push-up position.

Do a push-up -- the best that you can.

Feet Open- Feet Closed (like a jumping jack in push-up position)

Tuck your feet back to your squat position.

Jump Up High and Reach for the Sky.

Repeat-- for 30 seconds or a minute.

By practicing these and/or incorporating in your warm-up/workout,

overall body conditioning and flexibility will improve

and you will find you are stronger and can do a push-up.

NO Excuses, Ladies! Let's go!!!!

Weekly Fitness Challenge -- Week Two

This week-- 10 - 14 August:

Martial Arts Class-- kickboxing, boxing, something related to martial arts.

Honestly, I am a little our of my element here.

But if I can give it a go, so can you!!!!!!

Let me know how it goes.

Weekly Fitness Challenge

I am going to say this once-- JUST DO IT!  no complaints, no excuses... JUST GO!

This week (3 - 7 August) commences the beginning of the weekly fitness challenge.  

This event was created and organized by Geoff Hampton (www.geoffhampton.com).  

The GOAL:  to change the illness trend in this country and around the world!  

YOUR JOB:  

is to embrace the philosophy and attitude of MSJ 4 Her of women empowering women to be strong and take your girlfriends to an exercise/activity class of your choice. 

Suggestions:

--water fitness

--SPIN

--Step

--rebounding

--martial arts

--group training

--kettle bells 

--running

--walking

--obstacle courses

--yoga

--pilates

Contact your local fitness center.  Ask if they have a class you can drop in.  Be so bold to ask if you could try the class with your friend to see if you like it.  Bring a friend who might not go if she had to go alone.  Empower her.  Both of your health is at stake!!

Still feel lost?  Not challenging enough for you?  Reach out to me.  (msj4her@gmail.com)  You might wish to join my running group or a swim team or something else.  I can help assist you.  

Remember this is our girlfriends we are talking about.  We gals need to stick together. 

Yes, we can bring the guys... next week.  wink-wink.

Have a super week. 

The 3 Day Walk.... (continued)

Nothing, I mean nothing could have prepared me for this experience.  

I thought it would... after all, i am training for a 104-mile race.  The experience went much further than the walk... the journey of 60-miles.

Day One-- rain!  I mean rain... not a casual drizzle, ugly rain!  We were soaked before we began.  (How could I be soooo unprepared?? i didn't have any rain gear, i wore my new jersey sweatshirt.... we wore plastic ponchos.)  And I got wet.  

On the way to the drop-off, we passed three, i mean THREE dunkin donuts... do you think we could have stopped???? oh, NO!!! the other car, (we were a team in two cars, traveling together... and one of the team members had prearranged the taxis-- WITH NO STOP!!!! )  I do not understand how one is able to walk 20 or so miles in a day without coffee...

My feet didn't feel too-too bad.  My feet felt pretty good, actually.... except for my plantar fasciaitis.  In fact, it down right hurt.  At one of the rest stops, I iced my feet.  The medical staff was more concerned about my color and the fact that i was cold.  I received my first pair of dry socks.  On the walk, we stopped at a sporting good store.. bought another pair of Smart Wool Socks... my feet were soaked!  But my walking partner Christina and I forged ahead.... to catch a sweep-van to lunch.  We were struggling. 

We got to medical and my aunt Judy had tripped over a fire hydrant... well, actually the fire hydrant attacked her... don't you hate that?  she was icing her knee... and christina stopped for ice for her back... i was just feeling tired.  the lunch menu was severely lacking... the choice was chicken sandwich or soy... um, i eat neither.  the nectarine wasn't ripe... ok.. what do i do?

drank some extra gatorade, and had some almonds that i packed... and we were going to wait it out to see what the deal was.... 

Note: i was still cold.  the sun had started to come out... typical of this summer... but i was cold.  evidently, i was pale, b/c they were suddenly very concerned about my health.... and christina and i were escorted to camp... to the medical tent-- and there, i was provided another pair of dry socks (four socks in one day-- that's how wet it was) and a dry sweatshirt.

Wrapped up in an emergency blanket and a medical flannel blanket, i was starting to feel warm.  I had a DC adjust my back and my feet!!!!! wow... what was i waiting for??? my plantar fascia issues have cleared up.... not completely better, but amazing since this adjustment!!!!

and then i was finally feeling better.  and hungry.  and looking forward to a shower.

After the incident, Christina and I decided to stay in a hotel... to be warm.  (it started to rain again) instead of camping out in the tents at base camp-- i learned i wasn't prepared to stay in camp (note for next year) and it might have truly compromised my health.  

DAY Two:

Was so much better!  I taped my feet at the first rest stop, and prepared for lunch that i might not eat.  The day started chilly and ended warm.... my new gifted zip-up hoodie came in handy!

The walk voyaged through some beautiful neighborhoods and parks... Saw some baby geese.  The warm weather brought out many more people to cheer the walkers on!!!

Day Two-- I started to get into the spirit of the walk.  I met some truly amazing women who were walking-- breast cancer survivors who were walking.  There were several women who were in their second and third trimesters that were walking-- wow!!! hats off to these women!

DAY Three:  

Yippee!!! the end was in sight!!!!!! and we were walking through downtown Boston!  I had never been downtown before.... and as I am preparing to relocate to new england, I was very excited about the prospect of seeing boston.  And so, we walked.... through cambridge, harvard, MIT, and then crossed the charles river, and walked through the mall and the commons area and the gardens.  Amazing!  

On the journey, I was privileged to walk with a woman who was undergoing treatment for brain cancer.  Wow!!!!

And then the end was insight.  The route took us along the shore line, walking on the boardwalk... to end at U-Mass, boston.   Simply Gorgeous!  Christina and I enjoyed the stroll and I was completely overwhelmed by the masses that were at the finish to greet us with applause and cheers.  

In this, I learned that causes are worth walking, running, hopping, skipping, etc... for.  Causes are worth speaking out for.  I learned that I can make a difference.

In some child's album, my picture will appear.  He took my photo as I was entering the rest-stop... to memorialize his experience supporting people doing something valuable.  I do not know how, but I know this child has been affected or influenced by breast cancer.  

Many thanks to those who supported us along the route with applause, high-fives, frozen grapes on skewers, tootsie rolls, watermelon, water!  and simple words of encouragement.  You were just as awesome as those of us who were walking.  

I look forward to the day when breast cancer will be no more.

Breast Cancer 3 Day Walk.

Today I am off to Boston for the Breast Cancer 3 Day Walk.

I am exhausted.

I am currently on the train to Providence, where I will meet my cousin. We will then travel to Massachussetts to begin our journey. There we will be joined by several other friends.

Looking forward to this adventure. Uncertain about my right foot/ankle/heel with the drama I have been dealing with surrounding my achilles tendon and plantar fascia.

I will be taking it one step at a time! I will keep you posted on the adventure.

It's 5am and I cannot sleep

Sleep is imperative.

I need my sleep.  

It is 5am.  I have been awake since 3.30am.  I am struggling here.   I have decided to be productive hoping that I will be able to get some rest.  As I am writing this, I feel the need to relax come over me.  

What is that has you not sleeping?

Stress--- a stressful day, an argument with a loved one, challenges at school or work.

Overtired-- the inability to relax and get some rest, because the mind is too busy.

Overtraining-- when we do too much athletically, the mind is unable to rest, dragging the body along with it.

Lack of sleep negatively influences performance to do daily tasks.  We can lose our ability to concentrate, to focus and be organized.  Energy levels are decreased.  I eat way too much to compensate for the lack of sleep or drink too much coffee.

Tonight, I am facing some professional changes.  While they were predictable, the timing of these was not.  In that, I feel restless as I am trying to focus and find the answers.  

I need to sleep.  

But since sleep is eluding me temporarily, I find it is better to do something else and then permit fatigue to return so I can rest instead of looking at the clock all night long.

If I am struggling consistently, I might take a warm bath or shower at night to help me relax and wash the day away.  I might take a day off from running or write in a journal before I sleep to help prepare the mind for sleep.

Well, it is now 5.10am and I am ready to sleep.  I will be back later today to write some more.

watching the goslings grow up....

we have a pond (called the duck pond) in town.  every year, the canada geese breed.  it is fascinating to me as the canada geese mate for life.  when the goslings are born there is a tremendous sense of community in the flock.

when the goslings first appear, they are little yellow blobs of fluff.  as they grow, they start to look like grey fuzzy rats with long necks and they are the clumsiest creatures imaginable.  and the size of the grey toddler becomes larger as they mature... and little by little the clumsiness changes to the grace of their parents.  

i saw one family that i have been watching since they hatched earlier this spring.  the grey fuzzy children now look like real geese.  their feathers have filled in.  these geese are not as big as their parents and are still protected by the community to which they belong.

it reminds me of learning new things... 

and how we grow and change and become more graceful...

and well, it is cool to watch the progression of life.

Do Magazines Help or Hinder?

I have been intrigued by what is printed in magazines.

I have several floating around in the piles in my room-- Cover Headlines include: (my comment in parenthesis)  

Buff Body-- (which fit-model did they copy the program from?)

 Holy Butt! -- (we all have one... we just need to use it!)

All You can Eat Fat-Burning Diet -- (eat more veggies and fruits!) 

Get Flat Sexy Abs In Just Six Minutes -- (I WISH!!  only six minutes??  i want my money back!)

Zap Fat-- (is this  a new fad gizmo that i can just zap fat-- or do they not realize spot training doesn't happen.) 

Is Lipo for you?  -- (a fitness mag is promoting lipo-suction?  how about eating properly?)

Firm Abs Fast--  (ok, is that faster than the six minute abs in the other mag..)

And here, I am poking fun at the headlines....  There may be very good information inside the covers of these mags... i don't know, i am stuck on the headlines.  

What are women seeking?  And how is this helping or harming?  Where is and to whom is the responsibility?  After reading one of these mags, do you feel better about yourself, armed to make better choices?  or do you feel worse?

I like reading occasionally various supermarket mags for different ideas of the same.  Sometimes, as a coach, the imagination feels tapped out.  So reading something from here or the journals or someone else's blog helps turn on the light-bulb!  The problem as a coach is when we don't take the info and use it for our own needs.  We try to make the mag workout/program fit our needs... and so, then why is someone hiring a coach?

I am just curious how one feels about themselves when reading some of this literature on the shelves.  Do you feel inspired?  Do you feel ready to conquer the world?  or do you feel less of a person b/c you do not measure up to the supermarket shelves standards?

How does strong help us?

The other morning, I was remembering back to high school and early college.  I was struggling with my knees, specifically my left.  It was one of the mornings that I thought, "If I only knew then what I know now, how different things would be."

The bottom line was my knees hurt when I ran.  I am an athlete, so it was intense pain for me to be concerned.  (And I hated going to the doctor's office!)  I remember tests and exams and in college being told by a chiropractor that I shouldn't be running. I remember fighting to run, because I loved it so much.  

I am glad I did fight to continue to participate.  I would have missed out on some of the greatest challenges of my life.  I might not be here now sharing with you.

What I know now, is that my knee pain was  a result of muscular strength imbalances.  I grew two  and one half inches between freshmen and senior years of high school.  (I later grew another two inches later in college to finish at 72 inches).  Because my body was changing, I needed to be training the muscles to be able to work with the body.  

It would have taken simple BW or external resistance training exercises to keep me functioning during this time period.  But I grew up in an era when it was frowned upon for girls to be in a weight room; we could play the sport, but we couldn't prepare for the sport.  

Since then, I have been doing all the things that doctors told me would hurt me or my knees... squatting, lunges (still working on those), steps, and variations of all of those, and my knees feel great. 

I have discovered kettlebells and sandbags.  It is fun to be in a gym and more fun to play well on the field or the track.

Perhaps, the potential injury can be corrected through strengthening exercises.  

I found a cool website for kids!

And I loved it!!!

www.bam.gov

BAM stands for Body and Mind.  

This web-site is to help kids (me too) learn more about their bodies, health, wellness and fitness. 

It is a great website.  I plan to visit it daily!

"Bringing Sexy Back"

That statement means different things to different people.... 

"Confidence is the sexiest thing a woman can have.  It's much sexier than any body part." --aimee mullins.

When I started my company MSJ 4 Her, the goal was to reach girls of all ages and help them be strong.  A friend of mine has said "success is sexy"... and So, while we girls are bombarded with images that many perceive as healthy, images that portray women in a negative light, images that emulate poor health,  that teach girls that sexy is not necessarily a good thing.

This month, June 2009, I am "Bringing Sexy Back."  Not only for me... but to help us women come together and learn to love ourselves while being the best that we possibly can be.  

My goals this month, in  cooperation with MSJ Athletics, are:

-- to expand the outreach of MSJ 4 Her

--to teach girls that it is OK to eat, to be strong and to look great!

--to help each of us re-develop a positive relationship with ourselves.

Please reach out to me if I can assist you!!!

My personal goals for this month include:

--not succumbing to Newton's First Law:  "an object at rest stays at rest."

--increasing my mileage in preparation for Milwaukee, 2009

--continuing my resistance training

--being aware of my diet and the foods I choose to put in my mouth.

I am working on bringing sexy back.  June is a great month to do it!

Why I Run, Swim, Cycle..... why I train!

"We know the effects of training are temporary.  I cannot put fitness in the bank.  I will detrain faster than it took me to get in shape.  If inactive, I will detrain faster than it took me to get in shape.  And since my entire persona is influenced by my running program, I must remain constantly training.  Otherwise, the sedentary life will inexorably reduce my mental and emotional well-being.

So, I run each day to preserve the self I attained the day before.  And coupled with this is the desire to secure the self yet to be.  There can be no letup.  If I do not run, I will eventually lose all I have gained -- and my future with it."

--Dr Sheehan

That summarizes it.  See you at the track, on the road, in the pool or in the gym!

Welcome!

Welcome to MSJ 4 Her and MSJ Athletics.  My goal here is to provide a communication center while developing my websites... www.msjathletics.com and www.msj4her.com.  

In the meantime, you may reach me at msjathletics@gmail.com.

I am currently organizing a running/cycling group for central new jersey.  (Still working on the swim).  The goal is to commence late March/early April depending on the weather.

I am still working out the details. 

Additionally, on-line training is available!  

Please reach out to me and I can provide you with details.

You may also reach me through http://coachmegs.blogspot.com.

This is my formal blog surrounding training and performance.