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!