Your Best Defense Is You

Runners, I hate being Captain Obvious here, but the best defense you can have as a runner is also the #1 rule of being a driver- Be Defensive. I’m not implying to get into a fight with anyone and anything you see along your run but we need be aware of where we are and what is around us.

You can be “lit up like a Christmas tree” crossing the intersection when it’s your right of way, but if the driver has their gaze elsewhere or they are looking down at their phone, they will not see you or even the traffic signal. It’s just plain and simple. No, I’m not telling you to disregard your blinky lights and bright colors as they are important. I’m just simply passing along a reminder to not assume that the car will stop or that they will see you because they are distracted for one reason or another. Do not assume that any vehicle around you has plans to stop for you to have the right of way.

If you are running a “wee early” morning run or a late-night run, also be mindful of the route and area you are taking. Take routes that you are familiar with and have solid footing and streetlights. It’s also a good idea to run in an area that is heavily populated with others. Being Downtown Charleston, if I decide to run at night, I am running down the busier streets that are lit and there are other individuals. Yes, I may have to do more stopping or weaving, but I am safe. Running the bridge is also a safe bet as it is also lit and there are always others walking/running/biking as well.

I also suggest in keeping your music down low to the point you are able to hear things around you such as cars and others passing by. This is also a courtesy if a runner is coming from behind to pass so that you are able to hear them and safely stride over to the side to allow them to pass.

Keep an eye out for things that do not seem normal to the area, if something feels off, pivot your route so that you are able feel at ease again. This is also a great time to remind you to never run the same route over and over and over again because there is a chance that someone could memorize your route.

If you are running solo, let someone know you are going out for a run and where you plan on running. There are also tracking apps that allow others to know where you are. I’m also a big fan of Road ID and I hope that mine never has to be used. It’s definitely a good idea to order one and wear it on your runs, or just all the time if you are known to forget to put it on before your run. They offer various styles and colors so that you are able to find one to fit your personality while being versatile for your needs and wants.

Running doesn’t have to be scary or something we should think twice about doing. We should, however, think about if we are being a defensive runner or not and make it routine to always be a defensive runner.

Why We Strength Train

Strength training is something known to be overlooked or one of the workouts skipped when a week becomes too busy to train every day. If your week becomes extra jammed, it’s best to skip a shorter run so that you are able to focus on your weekly longer runs and your strength training. Runners build their base from the inside of their bodies with muscles and flexibility.

Reasons for strength training:

-Less chance of injury. When you do spend the necessary time in the gym, muscles are formed to help with impact and to protect your joints.

-Muscles help in propelling your body forward. This is because your body becomes stronger so that you are able to push harder and run faster.

-Your core becomes tighter. Your core will be engaged and to help the rest of your body / overall movement.

-Your post-run recovery time will improve with less soreness and the ability to feel as if you can “bounce back” quicker.

-Your physique becomes more fit. This will enhance your confidence and how you feel.

I usually give my clients two days each week of strength blocked around their schedule and when they do not have a long run the next day. Not everyone has a gym or gym membership and when that is the case, I am still able to create strength training workouts with what equipment they do have. The purpose and goal is to gradually and safely build strength so that goals are easier to obtain while becoming better versions of themselves.

Where There’s a Will, There’s a Way

When speaking to a potential client, the biggest “reason” they have as far as an online personal trainer is they make the comment of needing to meet with a trainer in-person. Their reason is essentially an excuse. I have a couple of in-person clients as well. There have been times where they have not been able to show up or they are allowing a few remaining sessions to linger on their account. What is causing one to decide they are unable to work out either on their own or with someone?

As much as they would like to blame another person or come up with another excuse, they are placing a blanket over the pure fact in which they do not want to begin the process. Maybe they’re scared. Maybe they have intimidation in the gym setting. Maybe they became injured before so they are afraid of becoming re-injured. Maybe they’ve had someone tell them not to. Maybe they didn’t think they’d be able to.

But, what if they actually thought about what they wanted to do and where they wanted to be? If one truly wants to do something or to be somewhere, they will put that plan into action. They wouldn’t care what others thought or listen to those telling them they can’t do it or shouldn’t do it. If they want to lose weight or hit a new fitness goal, it wouldn’t matter if they have an online trainer or an in-person trainer, they will show up for themselves.

All it takes is to believe in yourself and your goals to lead you to where you want to be.

Small Steps Lead to Big Distances

Often times we max ourselves out on our gas tank without taking the time needed to refuel. We allow our careers and others to continue pushing us to the point of exhaustion or even to the point where we become sick. What do you do when you need energy so that you are able to continue forward?

I’m just as guilty as the next person to grab an energy drink when I need to “push through" or to “get over the hump”. Is it actually healthy? I’d venture to say that from time to time, it’s acceptable, but if I were to constantly rely on this method, my body would eventually catch up to me.

Last night I crashed HARD at 9pm. Being one that normally does not watch TV, I tried to watch a new show / series only to become tired and needing to go to bed. So I did. I try to get to bed around 9-9:30 most nights, but last night by body pulled me to my bed for an exhausted sleep. I then woke up this morning, feeling refreshed and ready to tackle today’s long run. Yet, how many of you are able to do this for yourself?

We have careers and others constantly demanding “deadlines” and “set hours” for us to work and adhere to their requests and demands. There are deadlines needed to be met and overtime needed to be worked. These things cause us to push aside things for ourselves such as working out or just taking a few minutes of each day to do something for ourselves. Our bodies quickly become drained of the energy we normally have and before we know it, our health isn’t where it used to be. We may search and go for quick fix alternatives, but how long will that alternative last? What happens once it wears off? You are back to the same state of exhaustion as before you became submissive to the alternative and desire to have it again, knowing that eventually the effects will wear off.

What if you began taking the initiative of controlling your life and actions? Begin taking small steps by turning off your phone or tv earlier each night to begin the transition to an earlier bedtime. When you get a break at work, take a walk even if it is only for a few minutes. Make sure you are hydrating and drinking water as well as eating what you need to eat each day. Set aside time each day for YOU doing what you love whether it is reading, crafting, playing a certain game, working out, running…anything that is something that you love to do that someone isn’t making you do. And lastly, try to work up to one day each week for YOU. No work, no rushing around, no staying up late. Just you, taking the day to relax and doing things for yourself that you enjoy while re-charging your body.

Perhaps once you begin taking small steps, you will be able to tell a huge difference in your life and happiness without relying on an outside source for the short-term results. It’s easy to become caught up in the moment and going after any promised quick fix, but if you focus on where you are now and what you need to get to do for the longevity, you will begin to transition to where you need to be and what you need to do to get there. If you begin taking the small steps now, then within time you will be able to go the distance. Your health and well-being is long term and should be treated as that. We need to learn to refuel ourselves so that we can keep going our distance.

Make It the Perfect Race Day

A few weeks ago, I ran RunTheBluegrass in the POURING down rain. A May half-marathon in Kentucky should be hot and sunny, right? At least that is the weather I predicted when selecting the Pacers’ shirts to be worn for the race. My shoes were water-logged to the point it became a challenge to keep moving forward, but I kept going with each step being closer to the finish line. Yet, despite the monsoon, I finished with a PR.

If you actually think about it, how many races have you completed with the perfect temperature and the perfect sky on the most perfect race day ever? I guarantee that most seasoned runners have crossed the finish line in the rain, snow, heat, humidity, and even in perfect weather. So what is stopping you from allowing your training runs to be in the elements you may face on race day?

~TRAIN IN THE HEAT: However, be mindful that you may not hit your fastest speed. You should slow down your pace and stay hydrated while being smart and listening to your body as it adapts to the warmer temps that you might encounter on race day.

~TRAIN WHEN HUNGRY: You will learn the importance of what does and does not work as fuel during the race. Just make sure that you take the time to eat after your run. This may also help in the event that a race is delayed but you’ve prepared for the race to begin on time.

~TRAIN IN THE RAIN: This will give you a chance to find what does and does not work as far as apparel in the rain. You will also have a chance to realize the importance of Body Glide and where you need to apply it.

TRAIN WHEN YOU ARE TIRED: Chances are, if you are running a big race the next day, you will be too excited to sleep. You’ll also have a chance to figure out which source of energy works the best.

TRAIN WITHOUT MUSIC: Due to safety reasons, some races do not allow the use of participants to wear ear buds or headphones.

If you train in all of the elements, you will be able to feel confident and excited as you’re walking towards the start line for your perfect race day.

Short-Term Happiness vs. Long-Term Happiness

In January of this year, one of my girlfriends and I had a girls’ night. One of the things on our agenda that night included making our Vision Boards for 2023. We had an amazing time clipping photos of our goals for the year and applying them onto our board so that we would be able to envision what to set out and complete for the year. Each time I look at my board, I am reminded of the goals and dreams I have for this year. Ironically, a lot of the goals I have, are also goals that will also carry me beyond 2023. And most importantly, they are all things that make me happy and smile when I see what I vision for myself to conquer.

We live in a world where most everyone is interested in just the “quick fixes”. They want to lose ten pounds and they want to do it in ten hours. Or less. So, they invest in something only to only be fulfilled short-term and unhappy once the “newness” wears off. They do not realize that putting in the work long-term, they will be able to achieve and maintain their goals. This will lead to longer happiness and even stability. The same can be said about one’s career. Or even those they spend time with to avoid the feeling of being lonely and alone.

We also know individuals that just live life “for the day”. But what happens when you wake up the next day? Chances are that your unhappiness sets in. Again. Then what? What are you to do to become happy again? What if you are working a job you dread going to each and every day? Sure, you enjoy the paychecks that come at their scheduled time, but how do you truly feel doing something you hate for years just to have a paycheck every so often?

Taking a quote from one of my favorite musicians of all time, John Lennon once said, “When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down ‘happy’. They told me I didn’t understand the assignment, and I told them they didn’t understand life.” [Most] everyone loved John Lennon as a musician as well as a member of The Beatles. Yet, when he began dating, and then marrying, Yoko Ono, many turned on him. Even though there were various opinions and thoughts in regard to their relationship, he continued on with his life without worrying what others thought. I think we can say that during most, if not all days, of John Lennon’s life, he woke up happy each and every morning. He chose to live his life the way he wanted, aiming for his goals and dreams, knowing that in the long-term, his happiness is what mattered the most to him. His happiness didn’t matter to anyone else. The Beatles aren’t known as a “one hit wonder”, they created multiple chart-topping albums and evolved as artist throughout their decade-long career.

So perhaps when you wake up each morning, you should determine if your actions and goals will cause you to become a “one hit wonder” or the member of the Rock and Roll Hall of Fame in your Life. Then, just maybe, you well indeed truly be Happy.

The 3 Things We Need:

~ Exercise: We NEED to move every day. It can be something as “simple” as going on a 30-minute walk or as “intense” by attending to a bootcamp class. We need to find something that we love to do and keep doing it. Walk, run, cycle, try out the new boutique studio and then join if you had fun, join a gym and take advantage of their weights and classes while meeting new people. Not only will you feel better physically, but you will begin to feel better mentally and emotionally. If you are not currently working out, try going on a walk each day and compare your mood at the end of the current week compared to the one prior. Try something new. We will not know if we actually love doing something unless we try it out, so what is stopping you?

~ Healthy Diet: We live in a world where things are catered to “quick & easy” and of “quick fixes'“. It’s not bad to get McD’s every once in a while, but if you get it every day, then adjustments need to be made for your health. Finding the best diet for you can take some time so do not give up on finding what you like and how you like it. If you are “on the go”, take part of your Sunday to meal prep for the week. It will save time and money during the hectic week. And unless you have a serious health condition, you do not have to skip dessert, but you should always limit the amount of sweets you consume. If you find you are lacking a certain vitamin, then be sure to take it every day as part of your regime. Also, be sure to drink your water. We need to stay hydrated throughout the day.

~ Sunshine: Vitamin D boosts our mood. All you need is a quick walk outside on a sunny day to feel happier, and a chance to get some exercise. If you are going to spend long periods outside, please be smart and wear sunscreen to protect your skin. I know I’m a lot happier on warm sunny days outside vs being inside in the freezing cold of winter. Sunshine is an instant mood booster!

Don’t just do it for the “Likes”.

Do you remember working out or just living your life before the social media / internet frenzy? You would go on a walk or grab dinner with friends without having to take a photo and blasting it on the internet for the world to see. The only person that knew what you were doing in that exact moment was yourself. What caused things to change to where you feel the need to post everything you do online?

It’s not wrong to want to post a successful workout or a gathering amongst friends, but why are you doing it? Are you doing it to be able to reflect upon later, or are you doing it for the “likes”? Our society has become suckered into the “insta-famous” trend. Tiktok, Facebook, Instagram…people will post things to just generate as many likes and followers as possible. But is this healthy? What exactly determines why you post something? Because you are on your “runner’s high”? Or, because you want to “showoff”?

If you are “liking” a post / photo, are you doing it because you are being genuine about it, or is it because you have an ulterior motive? I have individuals “like” something I’ve posted, yet in real life they won’t even say hi to me for one reason or another. It then becomes that “like” is just for themselves to show off or to make themselves known. Yet on the flip, I have genuine friends that “like” what I share as we are each other’s cheerleaders.

Yes, I’ll post photos of my workouts, runs, meet-ups with friends, but for the most part, I remain private about my life. I’m not going to blast every single thing I do online for the world to see. I’m also not going to “like” someone’s post just to make my presence known. My comments are genuine, and hopefully motivating. I’m not doing so to try to get followers or to gain “insta-fame”. I do it because I am a kind person and I am truly happy for one’s individual successes.

My day is spent exercising in one format or another, working on my business, reading the book I am currently reading, spending time with friends, figuring out how to reach my goals, etc. I gear my focus on myself to get to where I want to be instead of trolling the internet giving out “likes” for attention.

I think that if you live your life humbly and focus on yourself and your goals, then you will go further in life. Most of the things “liked” are just trends, anyways. Trends come and go, but you are always going to be the main character in your continuing life narrative. Try to just focus on yourself while allowing the “noise” to come and go.

Stop Blaming. Start Doing!

Lack of Time. You make time each day to watch tv, scroll through Facebook, and attend social engagements. If you are able to spend an hour watching tv, why not begin spending part of that time completing a core workout or even stretching? Why not take your social engagement to the gym or to the pavement?

Finances. If you really want something, you will find a way to afford it. Trust me, I know for a fact the venti seasonal cream cold brews from Starbucks hit the spot on a nice sunny afternoon, but they do add up. Giving yourself an “allowance” will allow the chance to have funds for a gym membership and / or even a personal trainer. Also, it doesn’t cost anything to take a walk outside. Why not begin by walking to Starbucks for that venti seasonal cream cold brew?

Covid. A lot has changed within the last three years. Our bodies have become part of this change in one form or another. While some individuals took the time to focus on bettering themselves, others became immobile, or even more immobile, than before. There’s proof that exercise helps both mentally and physically. Why are you continuing to allow this to control your mindset?

Current / Past Injuries. There are various ways to workout and to remain active. Just because you are not able to currently able to do something you used to love; doesn’t mean you aren’t restricted of doing other things within your current means. Why are you allowing an injury to hold you back?

Fear. This keeps you from hitting your dreams and goals. Find ways to conquer your fear- recruit a friend, just try it anyways, find something that you would enjoy doing and just go for it. Why are you allowing the fear of something to stop you from getting to where you want to be?

Being Out of Shape. We all have to begin somewhere. Baby steps are what lead us to being able to hit our goals. Every fitness journey has a beginning and there are not two journeys that are exactly the same. What is stopping you from beginning yours?

It’s easy to put the blame on something else. But in reality, we should be blaming ourselves for where we are currently and use it as momentum to get to where we want to be.

Long Run Recovery

While the thought of your weekly long run can be exhausting to just think about, it doesn’t have to be. Planning ahead for your weekly long run will give you the excitement and balance to coincide with the rest of your life. And if you are able to, make a day out of it! Who says your long run day has to be boring or mundane? You will enjoy it a LOT more if you plan for it and have a routine that you enjoy so that you’re able to look forward to it!

I have a post long run routine that I like to do for myself. It’s a nice way to pamper myself while getting my body and muscles on the road to recovery.

~I prefer a hot Epson salt bath where I am able to soak as long as I am able to. I even make it as relaxing as possible by reading a book, lighting a candle, having a drink of choice. If I am pressed for time, I will then take a hot shower. If my bath does not involve Epson salts, I enjoy soaking my feet for 15-20 minutes. I always rub lotion into my feet before putting on soft socks.

If it is a super long, hard run and / or my body is feeling sore / achy, I will first take an ice bath. If my muscles are achy a day or so later for any reason, I go for a cryotherapy session.

~I have been an avid fan of compression sleeves for YEARS. They come in EVERY color imaginable so you can either stand out or blend in with your pair on. I have a pink pair and a black pair. Sometimes I will wear them running, but mostly I wear them for recovery for as long as my calves feel like they need them to be worn.

If I am going to be “out and about” for any portion of the day, I am a big fan of recovery sandals. There are quite a few brands out there to where you are able to find your favorite in your budget. Your feet deserve to feel as if they are walking on a cloud after logging the miles.

~I enjoy making my own protein shake / smoothie after a long run. You may purchase them pre-made / grab ‘n go, or you can buy the powder and mix with water or combine with fruits and whatnot to add on the extra flavor and to change up something that could easily become monotonous. I also drink Advocare Rehydrate so help replenish electrolytes that I lost during my run. I also have a meal of whatever I am craving that day. I do run to eat, I eat to run and I do not limit myself on things or tell myself that I cannot have something if I want it.

~And finally, relaxing is icing on the cake as a way to successfully enjoy the remainder of a long run day. If the race I am training for is in the fall / winter, then I enjoy the remainder of the day watching football since my long runs tend to be on the weekends. Spring races usually involve being outside in a comfy chair and a good book or amongst great company either in a home or out and about.

Long run days do not have to be just about the run, but about yourself as well as your needs and wants. Make a day out of it and plan ahead so you have the entire day to look forward to. Plus, when you are in the duration of you run, you are able to keep going by thinking about the bath afterwards or the meet up with friends. It’s all about keeping the day positive and you will be able to fall asleep at the end of the day feeling accomplished and postive about your upcoming race.

Avoiding the Burnout

We are currently a few days into 2023. What are your new hobbies and routines that you just can’t get enough of? Maybe you are doing “two a days” at the gym, at the local spin studio every day, or maybe you have decided that you are going to run a distance race this year so you run every day.

It’s easy to fall fast for something new and exciting, especially as it releases endorphins or your body and mind suddenly feel a LOT better, but for how long? Before you know it, it will become repetitive and maybe even to the point that you dread doing what you once loved doing so much. This causes you to become burnt out. There are things you can do to prevent it from happening so that you can be able to continue to love and keep doing while looking forward to it each time that you do.

~Cross-train: AKA incorporate other workouts and activities throughout your week and training. If you are a runner, add a spin class. If you attend classes, try a day using free weights. Try yoga, or swim, or anything different from what you are currently doing to switch up your routine to help alleviate the monotony that leads to boredom.

~Make it social: Meet up for your workout and then go to brunch afterwards. And while you’re at it., become friends with those that you meet. That way, you have not only your workout to look forward to, but also the chance to see your friends.

~Set reasonable goals: Plan your workouts for the week ahead of time. This way, you are able to visualize each thing for the week and base it around your schedule to balance your life out. Take baby steps to get to where you want to be.

~ Take a break: If you are just not feeling it for a day, or a few, take a break and do something else. Forcing yourself to do something that you do not want to do when you do not want to will just make it worse. You won’t be in the right mindset and your body will just be going through the motions to get it “done”.

~Have fun: If it isn’t fun, then why are you doing it?

And most importantly, do it for YOU! Don’t do it for anyone else or for any reason other than for yourself.

Try an “Anti-Resolution”

2023 is JUST around the corner which means people are scrambling on what to make for their Resolution. The first part of January gyms will be packed. People will invest in whatever weight loss “miracle” their friend is selling. The latest gym equipment will be bought, delivered and set up in your home. We ALL have amazing intentions, but what happens when the “newness” wears off? We STOP. The gym membership goes to waste. We have to tell our friend that we just stopped whatever it is we were doing. The gym equipment collects dust and becomes a clothes hanger.

What if you went into the new year with the mindset of slowly adapting/adjusting where you currently are to get to where you ultimately want to be? The fact is, your current result did not just happen overnight so why are you expecting an instant success? If you do that, then you will just let yourself down and ultimately quit.

Get the gym membership- they are AMAZING to have! But stay consistent with it and work towards your goals. Instead of expecting to lose X number of pounds by the end of January, make a goal to show up a set number of times a week or to try a new/different class offered each week. Enlist a friend to be your gym buddy to go with you. The more you keep going, the closer you will get to achieving your goals.

If you are stuck as to what to do to get the results you want, hire someone! Personal trainers and nutritionists WANT to help you achieve your goals. I personally love talking to and setting my clients’ training plans with them each week. I am just ecstatic as they are as they reach their goals or hit new milestones. Your personal trainer can also create workouts for you using the equipment that you just bought so that it doesn’t just sit around.

If you want to begin seeing results in your diet, talk to a nutritionist or an expert in the field. They will be able to see where you currently are and will be able to take the necessary steps to get you to where you want and need to be with obtainable goals and results. Our bodies are not cookie cutter and one plan that might work best for one person, may not work the best for you. Then if it doesn’t work like you expect it to, then you will feel defeated.

And while you are making progress with your exercise and diet, add in something to engage your mind. Read books that you would enjoy or take a few minutes of your day to write in your journal. It’s amazing that once you put yourself and your needs first, how much better you will also feel mentally. Not to mention, you may be sore from your new workout regime that you will enjoy a rest day to read your new book.

So, when you think about what goals you would like to achieve this coming year, remember that your current result didn’t just happen overnight. Be realistic about when you would like to achieve your goals and how you would like to achieve them. Set your “Non-Resolution” and make it an obtainable goal.

What being a thespian and equestrian has taught me about life.

People have always been quick to judge as to finding reasons why majoring in theatre and riding horses isn’t ideal or a way to go about life. They’d rather show their disapproval and give their opinion on why I should have chosen another path as far as a major or even a hobby. Yet, as they state their degrading of my choosing, not once did anyone ever ask me why I chose these things or what I have learned from these two things that have been mainstage to my life. It is more than just getting on stage and more than just getting on a horse just to spend money. I have learned and gained valuable life lessons that have helped me to evolve into the person I am today.

~Communication skills in both verbal and non-verbal: On stage you have to be able to project your voice to be heard by the audience and fellow actors on stage and off stage, as well as the “techies” so they can hear the cues to work their magic behind the scenes. You also have non-verbal cues such as an arm wave or sitting down in a chair to help cue someone to their next line or to make their entrance on stage. Riding is similar in the aspect that the show ring is your stage. You have to have an open ear to listen for your trainer as you are passing by, to listen for the announcement of the next gait, to be able to hear another horse coming up behind you so you must remain alert. Non-verbal cues to your horse after you ask them to perform the next gait or to halt, or even line up after the class.

~Memorization: You know you have to memorize your lines and your cues, but you also have to memorize the lines and cues of those in the production with you. When riding, you have to memorize cues and patterns if you show equitation or reining. Cues can even vary between horse to horse based upon how they were trained or if they have a little quirk about them.

~Things do not always go as planned: An actor may forget their lines or the sound may go out for any reason. A horse may decide he doesn’t want to show that day or perform what you ask of them. You have to learn to adapt to what is going on in that instance and continue on in a forward motion. You only have one chance to make the scene flawless and you only have one chance to enter the showring for that class. You have to be able to make the most of it, you are not given do-overs.

There is no such thing as overnight success: You cannot simply walk out on stage and perform a Shakespearean play without rehearsal. You attend weeks upon weeks of rehearsals so that you can become the character in the play. You simply cannot just hop on a horse for the first time in your life and win the tri-color. You begin by taking riding lessons and work your way up to showing and competing where you are not always even winning a ribbon. But do you give up when you know you have to work for what you want? No.

~Focus: When you are acting delivering your character to your audience to the best of your capability is your main goal. When you are showing, entering the showring on your horse to deliver the best show you two are able to give as a team is your goal. The saying “you have one job” is proven here and that is to be the best you can be in that given instance. You need to worry about what is in front of you. Something could crash offstage but it shouldn’t cause you to break character. Another horse in the class may be acting up, but that is not a reason for you to give less than your best.

~Confidence: It takes a L OT of guts and ambition to turn yourself into a character to entertain others. It also takes a lot of confidence to be able to throw your leg around a horse and enter the showring to be judged. Both scenarios bring out the critics, good and bad. It is up to you to push their thoughts and feelings aside and to just focus on the positive. Sure, you may have forgotten a line that everyone knows by heart or your horse may have not been the most well-behaved horse in the class, but it is how you present yourself in that given moment as well as when it is over that is what will speak volumes about yourself. We are human and we all make mistakes, but when you are making a mistake at these calibers, it is easy to be remembered for the mishaps that can result in the continuous ridicule. This is where you learn and remember that the world is full of haters, they would rather see and talk about someone having a mishap then to see them succeed. Developing confidence and a “think skin” helps to combat the haters and unnecessary drama so that you are able to keep a smile upon your face while using the mishaps as a learning experience while growing into more positive experiences.

~The power of “no”: I’ve been told that I’m a really picky person. I value having that characteristic. When you are auditioning for plays, you might have nailed the audition, but in the director’s eyes you are not what they are looking for. And that’s ok. There will be other auditions. On the flip, you may audition for a play and realize at the audition that the vibe is not what works in your best interest, and it is ok to tell them no when you are offered the role. Same with showing horses. You may have the ride of your life on your horse only for the judge to tell you that you are not the winner of the class. Or you may have the ride of your life on a “catch ride” only to not have fun and it is ok to tell the owner/trianer no on future rides. You are allowed to be picky, just as others are allowed to be picky. In fact, you SHOULD be picky so that you can become the best individual version of yourself.

~You learn to just be yourself: Once you are offstage or have dismounted your horse, you are able to just reflect about your performance. You can relax and not worry about what others think about what just happened. You learn that they are not the ones that were in your shoes during that given moment so it doesn’t matter what they think of you. Those that truly care about you will relax and enjoy the time with you. If they do not, then that is their problem.

These are just a few of the skills that I have acquired by “acting on stage” or “riding a horse and spending money”. I have utilized them in one form or another in every job and position I have held. Employers are unable to train you how to focus or how to not let the little things get to you. You have to learn how to do these things on your own. I have also been able to endure months and months of training for the multiple races I have ran because I have the focus and determination to know that is what I need to do to achieve my goals. These are MY goals and I am the only one that can achieve them. People in this world can be awful and will try to tell you that you can’t or shouldn’t do something. If you let them get to you, it can tear you down both physically and mentally if you are not prepared with how to handle them.

Could I be “more successful” if at the young age I continued to play softball as my “hobby” instead of riding horses? I’m going to say no. Playing softball wasn’t something that really excited me as much as riding horses. You have to have fun and enjoy your life while doing what you want to do in it without worrying about what others think. Success means taking what you want to do in your life and making the most of it and not looking back to those telling you otherwise.

How Much Do You Value Your Health?

When we live in a society of “quick fixes” and “instant success”, it is easy to easy to convince yourself that something of that sort would be the best option. Especially if you have an upcoming event, or you realize you need to now change ASAP. But at what cost?

Chances are, you did not suddenly wake up one morning and realize you have gained the extra weight, or you can no longer walk as long as you used to without becoming winded. What makes you believe that you can instantaneously fix what has taken years to get to the point that you are in currently?

The most fit individual cannot just simply wake up one day and decide to run a marathon without training to run the marathon. Anyone wanting to run a marathon needs to take the time and effort needed to train. This takes months and dedication to prepare for race day. If they decide to just run the distance “on a whim” without training, chances are they will end up with an injury. Taking the time to train will benefit your body both physically and mentally for the race.

What if you have had a long day at work and you are starving by the time you leave work? More often than not, you are going to find the closest fast-food drive-thru and spend the rest of the evening at home on the couch. One day turns into two days, then into weeks, then before you know it, years have gone by. Then one day you are at the doctor’s office and are told you have to take X-number of prescriptions and make a healthier life change before it’s too late.

What do you do? Most will look into finding the “quick fix”. They will scour the internet in hopes of finding the latest fad or the overnight miracle in hopes that it does work. It may work for a short time, but the results are not guaranteed to last. This may lead to more frustration and the thought of giving up instead of turning around and making your comeback.

The things that cause you to get to where you are today are not the result of something that happened overnight. Whether you are in top athlete shape, or you need to make a change to become a healthy version of yourself, the results did not magically appear. You have to take the time to get to where you are currently, and you have the drive and focus to get to where you would like to be.

That is why you need to start small and gradually ease into things. It may take a while to get to where you want to be, but it took a while to get to where you are now. The sooner you begin, the sooner you will begin seeing results you want.

Why Should an Equestrian Have a Personal Trainer?

Short answer…

Your horse has a trainer to be the most fit and in shape they can be, why won’t you do the same for yourself?

Long answer…

- Strength: Your horse weighs more than you, substantially more. Therefore, they are quite a bit stronger than you and can do anything without notice. If you have your upper body and lower body strength, you will be able to safely maneuver you and your horse through any situation thrown your way in an instant preventing any type of injury.

-Balance: One of the most important things needed to be able to ride a horse. One slight misstep of your horse can cause you to lose your balance to the point of sliding off. If your core is strong, your balance will be easier to obtain when needed to suddenly adjust.

-Equitation: As a result of better strength and balance, your equitation will improve tremendously. You may never show equitation, or your days of showing equitation are long over, but showcasing a picture-perfect horse and rider combo as you first trot into the show ring will leave a lasting impression throughout the class.

-Confidence: You will feel a lot better about your showring presence. This will also allow you to better show your horse as well as to continue forward as the team the two of you have become.

-Healthier: You are going to feel sooooo much healthier about yourself. You will feel more energized and stronger. The long classes on hot summer days will be easier on your body. You will not be exhausted in the lineup waiting for the class to be tied. Another added bonus, your show clothes will always fit and may even need to be taken in a bit!

-Easier on your horse: Your horse works hard for you and listens to every cue you ask of them. If you are the same comparable equestrian athlete as they are, you two will be able to make an astounding team together.

Now the important question, why do you not have a personal trainer?

Running Through Winter

As we continue into Fall and the temperatures begin to [gradually] drop, I figured now would be the perfect time to discuss running during the winter months. This way, you can be prepared for the first frigid day as you continue to hit your goals.

~ Clothing is worth the investment. You do NOT have to spend a lot of money- look around for deals. A few places I have bought winter apparel from: local running stores, Target, TJ Maxx, Dick’s, Amazon, Sierra Trading Post…you get it, virtually anywhere and everywhere. Make sure what you buy is moisture wicking and stay away from cotton.

Invest in a nice base layer for the COLDEST of days. I have had one for quite a few years that I bought on sale at Target. Also look for a running jacket that you like and can move comfortably in. In between those two layers, you can add as many drifit / moisture wicking layers as you need. If you run enough races, you will collect several race shirts to add to the mix.

I have a few pairs of fleece lined winter running tights. If it is EXTRA cold, I’ll layer a running skort over my tights for extra warmth (and to look cute!). Also, make sure that your feet stay warm. Invest in a wool pair of running socks. I also opt for crew length socks during the cold temps to keep my ankles warm and to not risk my tights sliding up exposing any skin.

Make sure your ears, fingers and nose are all covered. Buy a hat to help keep your body heat trapped, but at the minimum wear earmuffs / warmers to keep your ears from becoming potentially frost bit. I also opt for mittens over gloves. Your hands will stay warmer when your fingers are touching instead of being separated through gloves. Neck gaiters are not only perfect at keeping your neck warm, but they can also be pulled over your nose and mouth to keep them warm and toasty.

~Wear sunglasses if the sun is out, especially if you are running and there is snow on the ground. The sunlight will reflect off of the pretty snow and into your eyes. It is also a good idea to wear sunscreen on your face to keep it from becoming sunburnt and/or wind burnt. I also carry chapstick on me with an SPF for the same reasons.

~If you live in an area that gets a lot of snow, or you have had a snowfall and need to get outside to log your miles, you may still do so. Just invest in a pair of YakTrax to slip onto your running shoes so that you can run in the snow.

~After your run, try to remain warm since you are from your run. Change clothes as soon as you are able to. I even change my socks and put on one of my warmest and comfiest hoodies and pants to help keep the heat in. Get indoors or inside a car with the heater going as soon as you are able to. It is also a good idea to fill your body with something warm such as hot chocolate or even a warm meal. Also, take a hot shower or bath once you return home or if you are staying somewhere else.

These little tips and tricks will help you prepare for your first of many cold winter runs. Plus, if you make sure you have everything now, you will be excited to try out your new apparel and accessories making that first cold run something to look forward to!

Find Your Happiness

When you do something, are you doing it for yourself or because someone thinks you should do it? Some things are unavoidable to do- such as various job duties or following the law. But when it comes to your own personal well-being, are you doing things because it makes you happy, or to make someone else happy?

While there are things you must do in your job, you are ultimately the one that chooses that profession. Do you want to live your career doing something you truly enjoy doing or something that someone told you to do. You can also choose to go over the speed limit, but will you be happy getting a ticket as a result?

When making decisions based upon your life, they should be your decisions. Sure, it’s normal to confide with a friend to help discuss the pros and cons, but ultimately the decision should be yours- not theirs. If someone tells you that it should be done their way, are they truly looking out for your own personal interest, or just how they think things should be?

Your life is too short to let others control it for you. Just do what you want to do. Excel in the career you want, live where you want to live, spend time with those that you want to spend time with, and just be happy making your own decisions. By doing so, you will find your own happiness that no one can take from you.

TRY SOMETHING NEW

This past weekend I tried something new. I learned how to play pickleball. Yes, I learned how to play the stereotypical game of retirement communities. And guess what?!?! It was FUN! Plus, you can get a total body workout with it. I am ready to play again!

It’s easy to become accustomed to our normal routine and hobbies. This can lead towards the path of boredom and monotony. You may get to the point where you are just going through the motions or just doing the workout or activity for the simple fact that you have always done it.

But why? Our minds are complex, and we are ever learning. Why should we stop learning new workouts or sports or hobbies? Learning something new gives us a chance to branch out and to change up our pace. We are even given a chance to meet new people and to find something else that we enjoy.

Don’t be afraid to at least try something for the first time. It doesn’t matter if you try it with friends or by yourself, just try it. Who cares what others think, if you want to try it, just do it. You might just find something else that you enjoy adding to the mix of things you are already doing.

FIND YOUR MORNING ROUTINE

I have a morning routine and it sets the tone for the day. I enjoy being productive and getting my day started early so that I am not wasting any part of it. Taking my furbaby out is the first thing I do each morning. I then begin my coffee so that it can be made while I brush my teeth, make my bed and take my vitamins. Knocking those things out first thing, I have already begun my day successfully.

I enjoy my quiet time of sipping my coffee and reading the news or the book I am currently on. Aside from posting a “morning motivator” online, I make it a point to avoid social media. I make it a personal choice to avoid it within the first few hours of my day, or during any point of the day to be honest.

What comes next depends on what else I have to do the rest of that particular day. It can vary from getting my workout in, making a client’s training plan, running errands, or whatever else is in store for the day. I just know that my day will flow easier and smoother if I begin getting myself ready to take on the day.

Do you have a morning routine, or have you thought about finding one?

JUST STOP.

*Stop making excuses and doubting yourself.

*Stop avoiding your health.

*Stop thinking the past will repeat itself in your future.

*Stop allowing others to control your life.

*Stop listening to your doubters.

*Stop working the job you hate.

*Stop letting those undeserving have your time.

*Stop doing things that effect your mental health.

*Stop being jealous of others.

*Stop trying to be better than anyone else.

*Stop using excuses as to why you’re stuck.

These are a few of the things that you are doing to keep you from being where YOU want to be with your life. Why are you focusing your thoughts and putting energy into things that are not helping you to get to where you want to be?