Motivation. Determination. Priorities.

I was listening to the radio station I love the other day and a new show came on, which I am falling in love with as well, and three keys words from the show stuck with me. The three things that can drive us. Motivation. Determination. Priorities.

I know you know what these words mean but let's take a moment and really look at their definitions. It is good to do that at times. To get back down to the basics and build up from there. It can help us really focus on different parts of our lives.

Motivation: the reason or reasons to behave a certain way; the desire or willingness to do something

Determination: the firmness of purpose

Priorities: the things that are recognized as more important

The thing about me is I can hear or read something in one area of my life, say spiritual, and apply it in other areas, say my growing business dream. This was one of those times and if you have been following me a bit, I think you already know all I ever do is guided by faith. That is my foundation. But hearing these three words got me thinking once again about motivation, determination, and priorities.

If you have any goal or dream in life, these three words are your golden ticket, so to speak. You can't get to the finish line without all three. Motivation will only carry you so far as there will be days where that motivation will become challenged...not enough.

Yes, I am motivated to run every day. I am motivated to grow my business. But I will face days that are tough and where I will need to dig deeper and tap into my determination. It is the same as racing a marathon, after all, life is a marathon. You are motivated to sign up and run that marathon but you will need determination to get you to the finish line.

But even with motivation and determination, you may not get there if your goal and/or dream is not aligned with your priorities....and priorities change. Trust me, they change. Becoming a mother changed them. Becoming a mother of a third grader with extracurricular activities changed them. You can read about my changing priorities HERE but don't fret. It is okay for priorities to change. It is part of life.

I honestly believe, for each of us to grow into who were are meant to be and to achieve all that we are meant to achieve, we need to adapt, to change, to let the right priorities lead us. Then with motivation, determination, and priorities in place you will rock the boat...so to speak.

Daily Gratitude: I am thankful for my prayer time today and being able to break down and cry out my sorrows to the Lord...and receive a wonderful hug in return.

Daily Bible Verse: From the end of the earth I call to You when my heart is faint; Lead me to the rock that is higher than I. ~ Psalm 61:2

It is not to late to join the Beachbody Health Bet. Email me today to learn more. 


1 easy step to increase your productivity

I am one busy bee juggling a lot and even though I have a lot of self motivation and drive, my productivity recently has been suffering.

I have always been someone who functions better in an organized space. Chaos drives me nuts! And I think most moms would agree, once you have kids chaos moves in. There are toys, blankets, homework, bags, stuffies, everything....everywhere! And as much as I am striving to teach my daughter to be tidy and responsible, I am also honest. Our home is small. Storage is limited. Space is limited. That in itself can make things chaotic even when we are cleaning up after ourselves. And I am equally guilty of leaving things out if I am going to go right back to them.

For the longest time, my volunteer work binder and supplies, my Beachbody business supplies, my bible studies and lector preparation supplies, and my full-time work from home supplies were stacked on the floor by the lounger between use. I was stepping over them every day on my way to and from the treadmill that has my next day's clothes, exercise ball, and towel stacked on it, reading material on it, and shoes in a bin beside it. Organized chaos.

Last Friday, as I should have been heading out the door with darling daughter to get to car's oil change done I announced, "I need an office". Darling quickly piped up, "When we move you can get an office!" All I could think was, I need one before then....before I lose my mind in this chaos. I need a place to work.

And then I looked around the kitchen and announced, "That counter! I want that counter for my office!" It took some thinking on where to move the items off of it and some juggling stashing areas in other rooms but I cleared the counter almost 100%. My personal coffee maker is still there. Yep, we have his and hers coffee makers. The funny thing is when we first moved in I envisioned this counter as a work area because its place didn't make it conducive for food prep, etc.

Darling daughter was more than excited to help me find office supplies when we waited 2+ hours for my car to be done and even more excited to help me set up the place. We even got her a chore chart! The final touch was under the cabinet lights that are held up by sticky tape, battery powered, and can be remote controlled. I got one over my office "desk" and another in my major food prep area where it was always kinda dark. There are two switches now in my kitchen and they operate both lights.

And with that one little step, setting up a work area dedicated to my work, my productivity has gone through the roof. I am more focused, I have my task list, everything is easy to reach, and I can live a project out versus stacking it up and it still looks tidy. It is my place. My power zone. And it goes beyond just my volunteer, business, and spiritual duties but my family duties with the chore chart and week's menu.

So if you are striving to work from home in any way, shape, or form, set yourself up a dedicated work area. No excuses, Do it. Claim a space of the home for you and make it yours. It doesn't have to be huge but effective.

Daily Gratitude: I am thankful for my work office and that my family is so supportive of it.

Daily Bible Verse: Whatever you do, work heartily, as for the Lord and not for men. ~ Colossians 3:23

---> Sign up HERE to learn more or to join the Beachbody Health Bet where you can EARN a portion of the over 1 million dollar pot that is growing every day (up to 3 million dollars). All you need to do to win some of the pot is to join one of my challenge groups, log your workouts 3 days a week, and log your shakes 5 days a week from September 5th to October 2nd. Let's all EARN some $$$ to celebrate my birthday on October 7th.


Changing the World - Will you join me?

I am blessed beyond belief to be part of this opportunity with my fellow Sweat Pink sisters. How cool is it to use our love of fitness and running to do good on Earth?! What would it be like If Girls Ran the World?

This October, I am joining If Girls Ran the World benefitting Save the Children with thousands of other individuals for a one of a kind adventure to collectively and virtually run around the world to benefit charities that empower girls globally. I strongly believe our future depends on our kids and they need us. I am excited to support Save the Children by raising money as part of my participation in If Girls Ran the World.

Although I jumped on the opportunity to use my running, blogging, coaching, life to do good I didn't jump to the organization Save the Children without looking over all the suggested organizations, and yes, you could add one of your own if none fit you just right. But Save the Children did.

As this oppotunity came across my desk, I was finishing up reading a book on the corporal works of mercy: feed the hungry, shelter the homeless, clothe the naked, visit the sick, visit the imprisoned, give drink to the thirsty, and bury the dead. I was praying on how I could better fill the needs of those who are not abundantly blessed plus I have always had a soft spot for kids.

What I liked about Save the Children as a non-profit is that they had their charity credentials up front and central. I work for a non-profit. I know how important this is and can analzye their reportings and liked what I saw. I also liked that they have charity badges of honor. If I am going to stand behind a charity, I want them to be a good charity. They passed my good charity test with how they manage funds, but what about their cause? What was that?

From their website, Save the Children "invests in childhood – every day, in times of crisis and for our future. In the United States and around the world, we give children a healthy start, the opportunity to learn and protection from harm. By transforming children's lives now, we change the course of their future and ours."

They operate in 120 countries, providing support for health, education, protection, disaster relief and so much more. This fit well with my desire to help the whole world....to extend my corporal acts of mercy to all the corners of the Earth.

The final step, my commitment for a fundraising goal in October when this campaign goes full-fledged.

I will run 125 miles with the goal of raising $250 - $2 per mile. I will achieve this through contributions from awesome people like you PLUS a percentage of my fitness and nutrtion coach commissions from now until October 31st will be donated personally by me. That gives you two ways to support this awesome cause - donate by following this link and joining one of my challenge groups by emailing me.

Not enough for you? You want to help more?

If Girls Ran the World is offering 3 race registrations to my readers. How cool is that?

To enter fill out the form below:

Please help me help them by giving whatever you can (every dollar counts) by following this link.

Thank you in advance for your generosity, it means a lot! Virtually, ANYTHING is possible.

Daily Gratitude: I am so thankful God gave me the gift and passion of running to help others and to change the world, for the better!

Daily Bible Verse: "Whoever is generous to the poor lends to the Lord, and he will repay him for his deed." ~ Proverbs 19:17


Insomnia Tips

Sleeping woes have been with me all my life. There seems to be an ebb and flow to it and I know some may argue stress or just getting older (silly hormones) but I can remember having issues with sleeping way back when in my younger years.

Tossing and turning is a regularity in my bed and like I said, it comes and goes. I go through bad spells but then can sleep like a baby through multiple nights. I have never really fine-tuned the trigger but yes, stress is one. Going to bed not really at peace is another. I am sure hormones come into play these days. Excitement, jitters, and what I eat, drink, and do can all be factors. But this post isn't about the cause of insomnia but what to do when sleep eludes you.

Here are a few tricks that have helped me (and forget counting sheep...I get way too focused on the counting that it KEEPS me awake and alert trying to keep track of those cute little sheep hopping over that white fence in the middle of a lovely field of yellow flowers).

Change your sleeping position. Go to another room or flip upside down. Anything, just change it up. I would often just move my pillow to the foot of my bed as a kiddo, wrap the blankets around me differently, and before I knew it, I was asleep. Just don't ask me why it works. But it does in many cases.

Talk yourself into calmness and sleepless.
I can't count myself to sleep but I can talk myself there. I get more into it the the harder time I am having sleeping. I start with my feet and move up. "My feet are getting very sleepy. My feet are getting very sleepy. My feet are getting very sleepy. My feet are falling asleep." "My calves are getting very sleepy. My calves are getting very sleepy. My calves are getting very sleepy. My calves are falling asleep." "My knees are getting very sleepy. My knees are getting very sleepy. My knees are getting sleepy. My knees are falling asleep." For those really tough nights when I get more detailed I may move from toes, feet, ankles, calves, knees. You get the point. Move up your body talking your body parts to sleep and quite often I never make it to my head. If I do, I try again more detailed.

Music. Yes, music has always lulled me to sleep and I blame my parents. They always put me to sleep with music. I remember being at a neighbor's house when my younger sister was being born trying to sleep with no music. Not a happy time! My older sister ended up getting a cassette player with Hello Dolly and I was snoozing in no time! Today it isn't Hello Dolly or a cassette player as my iPhone is perfectly capable. I have an app of relaxing tunes that you can schedule to stop after x-amount of time but often it repeats the rhythm too much and can drive me nuts if I am already frustrated with insomnia. I also have the Immaculate Heart Radio app and can stream their Sacred Music channel. I LOVE this but my only woe is that it keeps on playing until you tell it to stop. I have fallen asleep to it many times and hours later turn it off and go straight back to sleep. I just wish it had a timer. Hint, hint Immaculate Heart. BUT...they also have a rosary page on their site and app and recently I have loaded that up when sleep eludes me. The rhthymic prayers, soothing voice, and reflecting on the mysteries of my faith can calm my mind and sleep comes. I do feel guiltly at times for falling asleep and not actively saying the rosary but in all reality, I think God is okay with that. He knows my heart.
How do you lull yourself to sleep?

Daily Gratitude: I am thankful for the great night of sleep I had last night.

Daily Bible Verse: A little sleep, a little slumber, a little folding of the hands to rest. ~ Proverbs 6:10


JOIN ME! 5 Days of Crockpot Cooking

Hey y'all!

How is it going? Yep, all this Country Heat talking has me bringing out my Texas roots. Okay, I wasn't born in Texas but I was raised there so I consider myself a displaced Texan eager to get back home!

But this isn't an exercise post...this is more!

I want to invite you to join me for 5 Days of Crockpot Cooking and clean eating inspiration that is easy, breezy, lemon squeezy! Join the event HERE. The event will be hosted and carried out on facebook but to get you started off on a good solid foot, here is the shopping list.

I hope to see you there and can't wait to hear what you think!!! We will be making Lemon Pepper Chicken with Capers, Darling Daughter's Chicken Soup, Mixed Bean Soup, Italian Chicken (or tofu) Pasta Sauce, and Swiss Steak. No guarantees it will be in that order!

Daily Gratitude: I am thankful to be able to share some mealtime inspiration with you.

Daily Bible Verse: And he answered, “You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind, and your neighbor as yourself.” ~ Luke 10:27


A New Path

The thing about life is that if you always stay on the same path, you won't get far.

We are called to grow and develop throughout our lives. Things change, priorities change, we change.

A part of me finds it ironic that I am writing this post today about a new path for me less than a week from one of my favorite radio show hosts making a similar course redirection in his life.

As many of you may know, I was training for my 10th marathon scheduled in mid-September. I had been feeling off and my recent physical confirmed I am perfectly healthy. Everything is just as it should be and I did take a few minutes to discuss my anxiety issues with my doctor trying to ascertain triggers and what to do. The anxiety has become more bothersome recently and honestly, I don't like how that makes me feel. But with the clean bill of health I decided to forge ahead on business as planned and continue training.

The thing is, I have been cross training and investing in personal development and I know that to get where I want to be I need to change what I am doing and it hit me hard Friday afternoon.

I don't want to run the Maui Marathon in September. It is not where I want to be.

Yes, I love the idea of running marathons. Yes, I would love to run another one some day. Yes, I would love to break a 4 hour marathon. Yes, that may never happen but I do NOT want to run the Maui Marathon this September.

In a nutshell, I am tired of all the logistical and financial stress. I don't want to pay $400 for us to spend two nights on the other side of the island to "celebrate" a race that in all reality will result in more stress for me. Darling daughter will get hot and tired and want to go. Her behavior may go downhill (which I don't totally blame her for under the circumstances of being hot and tired). Dear hubby will get annoyed and walk off leaving me alone to take care of a tired and hot girl. Add in the logistics of me arranging for child care while we race, juggling horse lessons, making arrangements for Sunday School, drop off points, pick up points, packing, and potentially swapping my lector services at mass.

All this for what???

I know what you are thinking. That isn't much. Suck it up. It is part of being a mom.

Got it and I LOVE being a mom. Really love it. And that is why I get up at 4:00 am most days to get my running in early before work. So I can be more present after work with darling daughter to help her with homework, to do laundry, to cook, and to clean. All the things I love. Really, I do LOVE taking care of my family.

But darling daughter is growing and developing too. She has horse lessons twice a week that take 6 hours out of my week. Six amazing hours I wouldn't trade for the world as I LOVE, LOVE, LOVE watching her ride. Those stables are a place of serene peace for me. The thing is, to get her to lessons on time, I need to be up and running very early Saturday mornings and always know I need to be running by x o'clock to get x miles in. One snooze can mess up the whole day. One extra hug and darling daughter need can mess up the long run. And do I really want to choose that run over her? NO!

And things are just going to get tighter as she signed up for Cross Country and will have practice once a week (excused from the second practice due to horse) and a meet on Saturdays. Yep, Saturday mornings before horse! This I want her to be able to do. It means the world to me she wants to try it!

The race seems so meaningless to me right now.

Marathons are more than race day. They are the journey. And why go down this awful, stress-filled road to run 4-5 hours by myself? A medal? Who cares! They just rust over time. Trust me, I have tons. I know. At the end of the day, running isn't going to make anyone love me any more. It isn't really going to change one thing if you aren't focused on bragging rights.

I pushed forward on this path for so long for others and their expectations. I pushed forward even for dear hubby as I knew he wouldn't get it and I didn't want the added grief of him not understanding where I am coming from. But I am the one paying the price. I am the one over-stressed and I am the one experiencing more anxiety issues. I am paying more than I want to pay.

I want to be at peace and to be at peace, I need to accept what I am to do and that my path changes.

My family matters.

My daughter matters.

She matters more than a race.

She deserves a happy, peaceful mom who can stop at a moment's notice to take care of her without watching the clock saying I need to get x more miles in by x time. She needs a less rushed, less frantic,  less worried mom. She deserves better.

Saturday morning I slept into 6:00 am and it was awesome! I woke up with darling daughter, we enjoyed breakfast together, and I ran and did cross training before taking her to horse. After horse, I opted to run a bit more and did a dance workout with darling daughter. We had a blast! I ran better, felt better, and performed better than I have had in weeks!

And yesterday it all sank in with Matthew 6:21, "For where your treasure is, there will your heart be also."

I started yesterday with this verse and thought, yes, our hearts are with what we treasure. I treasure  my child.

At mass, I was pushed to reflect deeper on this verse during the homily as it was pointed out at first, we may treasure earthly things. But in time, we will grow and treasure higher things. It is a matter of growth upward until we treasure Heaven.

I thought, yes, maybe letting go of the marathon is part of this growth for me!

Later in the day, I was running and started reading a new devotional book and guess what, the exact same verse came up once again. I couldn't help but laugh and explain to darling daughter how God seemed to be knocking it into my head, what you treasure will change and that is good as long as you begin to treasure better, and higher, things.

I just finished telling this story to an elderly volunteer who knows I love to run. At first he was sad I was letting go to the race but by the end of my story he looked at me and said, "You are growing up and getting your priorities right. Kids do that to you."

Yes, kids change us. They do make us better. Thank you God for darling daughter. She makes me better. Without her, I fear where I would be today.

Daily Gratitude: I am thankful for a peaceful heart.

Daily Bible Verse: For where your treasure is, there will your heart be also. ~ Matthew 6:21


No Pain, Go Gain....revisited

After my marathon training series post on running, cross training, mindset, and nutrition I feel it is worthwhile and important to touch on this phrase we hear so many times, "No Pain, No Gain". I get the message of this phrase and understand what is meant to be said; however, it is and has always been a message that always made me raise one eyebrow thinking....be careful, be very careful.

Pain is a feeling that can often be an indicator of some greater harm to come. It should always be used as a warning sign that if you keep pushing forward, something bad could happen.

Let's put it this way. Just yesterday I was at the dentist getting a filling repaired. The dentist gave my tooth a local shot and told me to raise my left hand if I felt anything. He started drilling and yikes, I felt that! Hand went up, second local dose, more waiting for it to really sink in and drilling started once again and this gal was nervous and ready to raise that hand. I felt something as my hands were cringed but doubted if I really felt what I felt and then again, yep, I felt that! My hand was up quicker than anything and the dentist stopped and went to plan B. Two massive shots that left me numb for hours...and still aching today.

You see, in the scenario above you should feel pressure and hear that awful sound but no pain. And when I "ignored" that twinge of pain because I doubted its significance, I ended up in greater pain. The same lesson and message applies to our active lives.

We should pay attention and listen to those early warning signs before they develop into anything greater. Sometimes those greater pains can leave us sidelined longer than we would have wanted and leave us wondering, "Why oh why didn't I pay attention?"

You don't have to be in that place of regret and can, and should, move forward in your fitness goals.

But this is the catcher. That doesn't mean DON'T push yourself because that is the gist of the message they are trying to get across. To get stronger, fitter, faster you do need to put in the work and cross that normal, cozy comfort zone you have grown accustomed to but it shouldn't be pain. Like the pressure of the drill (and that annoying sound), you should feel something but not PAIN.

In today's morning cross training, I felt something. I felt my heart rate increase, I felt my muscles burning, and when that burn got so intense that it could start impacting form, I took a nanosecond to shake it out or stepped back to the modifier level. I was getting it down within the discomfort zone, not the pain zone. And at the end of it all, my body had the happy ache of a good workout. A workout where I can and will grow stronger but I didn't enter into the pain zone where I risked muscle damage and/or injury.

So yes, 'No Pain, No Gain" rhymes and sounds nice but it is still a phrase, and will always be a phrase, that makes this running mom want to cringe.

Push on, be strong, but don't injure yourself!

Daily Gratitude: I am thankful for streaming radio stations that can keep me informed and delighted while I forge ahead in data entry, etc. in my full-time job.

Daily Bible Verse: Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus. ~ Philippians 4:6-7


Marathon Training: Part 4 - Nutrition

Over the years I have learned a lot about marathoning. More than I want to put into one post so I created a 4-part series on marathon training.
You are what you eat. How many times did you hear this growing up? Did you hear it a zillion times like myself? My mom would always say that or another version to me, if you eat one more xxx you will turn into a xxx. Fill those xxx's in with whatever food of choice you want but there is truth to this.

No, I never turned into a bean burritio or a Twinkie or an oatmeal pie but I did gain quite a bit of weight in my younger years to the point I was getting close to a size 14. And yes, my eating improved over the years. Improved to the point where I thought I was doing it right, eating clean and healthy, I was down in size but then I took a good hard look at how I was truly fueling my body and it wasn't a pretty, easy-to-swallow revelation.

To be totally transparent, this is what a typical eating day could look like for a work day.
  • Breakfast: Steel Cut Oats with a banana, blueberries, and peanut butter
  • Snack: Hummus with pita chips and veggies
  • Lunch: Salad, leftovers, or two bean burritos
  • Snack(s): Peanut Butter pretzels, chips, pita chips (And yes, I could have multiple snacking moments between lunch and dinner.)
  • Dinner: Protein with a veggie and often potatoes or bean based meal
  • Afters: Graham crackers with peanut butter and chocolate chips (10-12)

Now for my weekends the breakfast became homemade waffles or pancakes with fruit and the morning snack could be something like peanut butter pretzels or a graham cracker or pita chips. Lunch was often homemade nachos and the rest of my day's eating was about the same.

Then I became a Beachbody Coach and really fine-tuned my nutrition after seeing I was eating waaaayyyy too many carbs. Way too many. I was a carboholic. 

And what I loved most was that the nutrition plan provided with the exercise program I started with was just that. A plan. Not a diet. There was no forbidden foods, just guidance. There was no weighing out, counting calories, etc. Just portion sizes and you know we all could use a little portion control here in America when so much is super sized. It is hard to eyeball what is right and sometimes I was wrong in the wrong way.

I thought one egg was a serving of protein. Nope, two eggs are so when I actually was eating an egg, I was eating enough to fill my tummy and nutrtion needs right. And all in all, I wan't eating enough protein. Take a good look at my sample diets up there. Do you see much protein?

Now, my typical eating plan every single solitary day looks like this.
A no-carb muffin love!
  • Breakfast: 2 eggs with a serving of fruit. Sometimes a few veggies are tossed into my eggs when I make an omelet on my eat at home days. Sometimes I do a fruit and almond flour muffin that counts as a fruit and a healthy fat for the day.
  • Snack: Veggies with hummus (or no hummus if I already had a healthy fat for the day).
  • Lunch: Salad or other veggies with a serving of protein (tuna, turkey, or tofu are my go to's). Some days I toss in a serving of crunchy carbs (yep, pita chips or the like) but those servings are now correctly sized. Before I was probably eating 2-3 servings as a serving. Yep, I was undersizing protein and oversizing carbs. This only threw my macros futher out of whack.
  • Snack: My daily shake! Sometimes I add in my second fruit serving in the shake, sometimes I munch on it as munching an apple helps fill that love of crunchy foods I have.
  • Dinner: Protein (often chicken but could be tofu but I don't eat tofu more than once a day and I don't eat tofu every day) with veggies. I may or may not add in another carb serving in this meal with a tortilla (homemade are best!) for taco night, etc. If I know I have carbs planned for dinner and will want them, I will skip them earlier in the day. And yes, beans count as carbs.
  • Afters: Many days I forego my fruit in my afternoon snack and save it for now.
  • Add in's: I can also have two 1 tsp servings of peanut butter a day. This can go into my shake or many times I grabbed one after my workouts (or before).  

Changing my diet has had HUGE impacts. I am no longer dragging my butt each day starting around 1-2 pm. This was the main motivation for me to try something new. I am also no longer starving hungry every minute of the day and I attribute this to eating better in terms of more protein and nutrient dense foods versus a carb and veggie diet. My stomach is less bloated, my skin is better, and I am sleeping better.

Add up all those positive results of eating better and you can see how it can contribute to better running performance and better training.

Yes, you are running longer and working harder but that doesn't mean you can (or should) eat a bag of potato chips, 10 billion servings of carbs (finger pointing at me), with a few veggies and say, yep, I am fueling myself well.

Even in this modified diet that seems very low carb versus what I was eating, I am still getting more carbs that you would imagine at first sight. Those fruits that count as fruits do have carbs in them. I fear that all that talk about carb loading for long runs and marathons has pushed many of us into eating too many carbs. I am beginning to think carbs are like salt. You get more in your diet than you think. Protein...that is where the meat is in your training. Your muscles need protein to repair. We know that. Many of us drink protein shakes for that reason, but are you getting enough protein?

I wasn't and I am happy to say my daily shake not only gives me protein but it gives me extra great stuff like vitamins, antioxidants, probiotics, prebiotics, and that is a win-win for me. Drinking that just makes me feel better, inside and out.

If you want to learn more about how to fuel your body (as your needs are not necessarily the same as mine), email me. I would LOVE to chat with you!

Daily Gratitude: I am thankful that I have learned how to fuel my body better.

Daily Bible Verse: Remove far from me falsehood and lying; give me neither poverty nor riches; feed me with the food that is needful for me, lest I be full and deny you and say, “Who is the Lord?” or lest I be poor and steal and profane the name of my God. ~ Proverbs 30:8-9


Marathon Training: Part 3 - Mindset

Over the years I have learned a lot about marathoning. More than I want to put into one post so I created a 4-part series on marathon training.
The words we use are very powerful and this not only applies to the words we say out loud to others but also to the words we think (and say) to ourselves.

What are you telling yourself each and every day? Are you liftiing yourself up or bringing yourself down?

Unfortunately, too often I have been bringing myself down. Yep, it is true even though I strive each day, and always have, to encourage others and bring them up. The thing is, we can be so hard on ourselves, can't we?

If a friend wants to break a 4 hour marathon I am sure you will be full of words of wisdom and support.

"You got this!"

"Great job!"

"Nice training run!"

But replace your friend with yourself and your training and the responses to the same circumstances can be very different.

"I'm not sure if I can nail this training pace."

"I should have run faster and/or longer." - Take your pick.

"Ugh! That run sucked!"

If you talked to your friend that way, would they want to keep pushing? Would they want to stay your friend?

Probably not and I think you would agree. That isn't a very nice way to talk to someone so why do you, and I, do it to ourselves?

Often because we expect more out of ourselves. We have something to prove. The grass is always greener on the other side and we want that awesomeness too but we forget, we all have hurdles. Even those "perfect" runners, moms, people have issues. We all do. It is part of life.

But are you going to let your issues outshine your awesomeness? Because we all have our own awesomeness. Why dull yours? Why sabatage your training, and life, with negative self talk? It is time to make a change because trust me, around mile 21, it will be your mind that carries you. And running 26.2 miles is humbling. You will learn more about yourself each and every race so practice a positive mindset right now, yes now, today.

You are beautiful. You are strong. You are loved. You are capable. You are successful. You got this!

Now say it to yourself. Yes, say it to yourself.

I am beautiful. I am strong. I am loved. I am capable. I am successful. I got this!

Did you say it....out loud? Reading doesn't count. Say it out loud right now to yourself.

I am beautiful. I am strong. I am loved. I am capable. I am successful. I got this!

Do this every single day. Yes, every day. Let's do it together. Go ahead, involve your kiddos. Say it every day together. Not only will you be framing your life bettter, you will be framing their lives better and how cool is that?

I am beautiful. I am strong. I am loved. I am capable. I am successful. I got this!

These words can become your mantras and what better words are there to fall back on when you hit that proverbial wall?

Hello wall. I am beautiful. I am strong. I am loved. I am capable. I am successful. I got this! See you later, alligator!

Daily Gratitude: I am thankful for the positive growth I am experiencing through daily running, cross training, and personal development.

Daily Bible Verse: The soothing tongue is a tree of life, but a perverse tongue crushes the spirit. ~ Proverbs 15:4