Best Books for Sheltering in Place

covid-19 Mar 20, 2020

Right now, life is chaotic and uncertain. Schools are all online for the remainder of the year--if they haven't been canceled altogether. Seniors and their parents are grieving the abrupt end of high school and college experiences without the closure and celebration that's been envisioned for a lifetime. Those who are able to work from home are transitioning to home offices. And in the middle of it all, there are a lot of people who are unemployed or who risk losing their incomes. To say that the novel coronavirus, COVID-19, is deeply affecting the way we live is an understatement.

Times are crazy. But over the next several weeks, we will settle into new routines. While those working in video conferencing, distance learning, or inbound marketing might be busier than ever, others will have considerably more downtime. We will learn to lean on each other, to support one another, and we will find new and creative ways to stay connected.

Over the next several weeks, look for blog posts...

Continue Reading...

7 Life Lessons From the Super Bowl Bound Kansas City Chiefs

chiefs podcast Jan 20, 2020

I'm writing this on Sunday night, and the Kansas City Chiefs have just won the AFC Championship – advancing to their first Super Bowl in 50 years. Once again, the Chiefs played a remarkable game, serving us a ton of life lessons, so I want you to read on... even if you're a Titans fan (and even if football is not your thing!) 

 

You can listen to the entire episode, or read below for the major points. Listen via the player on this page, or search Power Up Your Performance on Apple Podcasts, Google Podcasts, Spotify, or iHeart Radio.

 

Seven Life Lessons We Can Learn from the Super Bowl Bound Kansas City Chiefs:

  1. A setback doesn't mean you are starting over from scratch. Last year, the Chiefs lost the AFC Championship game. They learned from it and applied the lessons to their off-season preparation and their play. We all need to accept "failure" as an opportunity to learn and understand that we are never starting over, only building on past lessons.
  2. Mindset is...
Continue Reading...

Beast Mode: ON! How to Run in Winter Weather

cold weather Jan 20, 2020
I wrote this post way back in 2013 using feedback from people on the Power of Run Facebook page. I've updated it to include some new ideas.
 
Now that we’re seeing snow and freezing temperatures in many parts of the country, I’m getting lots of questions related to dressing for cold-weather running. And, I am the LAST person you should ask because, like a bear, I hibernate in the winter. (Did you know that Bears can go for more than 100 days without eating, drinking, or passing waste, living off of stored body fat? Sigh. Don’t they have all the luck?! I wish my winter desire to sleep and burrow under warm blankets left my body lean and muscular in time for swimsuit season.)


Anyway, since I am not a fan of cold weather running, I took this question to Facebook, where as always, the beastly runners came through with layering and product suggestions.


Let’s start with the basics. If you spend too much time scrounging for gear in the morning,...
Continue Reading...

"Do Something Special" - What We Can All Learn From Patrick Mahomes

mindset podcast Jan 16, 2020

The game between the Chiefs and the Texans was CRAZY last weekend! If you weren’t watching, the Chiefs were down, at home 24-0 in the first 20 minutes of the game--in the loudest stadium in the NFL. Fans were screaming at their televisions and walking out of the stadium, in pure disbelief. How could our Chiefs show up to their biggest game of the year and play like a bunch of rookies?

There's even an article about "Bad Luck Chuck," who left the game because he determined he was a jinx. After he left the stadium, things turned around--and now Mahomes and the Chiefs are asking him to "do what's best for the Kingdom" and watch this Sunday's championship game from home. Chuck doesn't seem too worried about his big sacrifice, according to the Kansas City Star, he's received calls from a producer from the Ellen Show, and fans have reimbursed him for his ticket.

I recorded a podcast about this because I'm fascinated by the speech that Patrick Mahomes gave his team...

Continue Reading...

10 Podcasts to Help You Create the Life of Your Dreams

dreams goals Jan 01, 2020

It's that time of year where you feel pressure to create New Year's Resolutions. While I do think it's a great time to pause and reflect, I don't think there's anything magical about January 1st. I reflect on my goals and where I'm headed at three transitional times throughout the year: the start of summer, the start of fall/school, and again for the New Year.

Of course, you can change your life, or choose a new dream at any point in the day or week. There's nothing special about January 1st, or the start of a new month, week or day. You have the power to take the first steps toward creating the life of your dreams whenever you want.

I've covered this topic a lot on my podcast, so if you're ready to make some changes in your mindset, health or fitness routine, you might like the following episodes:

New Year's Resolutions are Bogus. Are you a fan of resolutions? Do you focus on the resolution you set much longer than January 15th? Most people make  it a few weeks in and fizzle....

Continue Reading...

Can YOU Walk a Marathon? Can you WALK a Marathon?

marathon podcast walking Jul 23, 2019

Can YOU walk a marathon? Can you WALK a marathon? I recently recorded a podcast that was inspired by a dinner conversation. A friend asked me if I thought it was possible to walk a marathon. I hesitated slightly--but only because I was trying to do the math in my head--before I said, "YES! Yes, you can walk a marathon!" The only reason I hesitated is because most races have a course cut-off time, a time that all runners need to be off the course. The only obstacle I saw is that she would need to find a race that offered enough time to complete the race at the pace she would be walking. If a person is willing to travel to find this race, then yes, walking a marathon is entirely possible!

If you walked an average of a 20 minute pace, the race would take just under nine hours to finish. However, I know that with training and time, anyone who put in consistent effort would increase their walking pace. And if they could get closer to a 17 minute mile walking pace, there are a lot more...

Continue Reading...

15 Traits That Champions Possess

champions podcast Jun 11, 2019

When I first started the podcast, Power Up Your Performance, I did it with a mission of learning more about how high achievers think. If someone is a champion in their personal life, their work or sport, what are the thought processes that drive them? What do these people have in common? And what can we learn from them that we might be able to try in our own lives?

At the end of each podcast, I ask the question, "What three traits do you believe all champions possess?" In this episode (embedded above), you can listen to seven high achievers talk about three traits they believe are important.

Here, I'm going to elaborate on a few of those traits (but listen to the podcast because you'll want to hear it in their own words):

  1. Resilience. High achievers are not deterred by obstacles. They bounce back. If they struggle, they try again. They seek out ideas and education so they can refine their methods until they ultimately are successful.
  2. Grit. You have to be willing to grind and do the...
Continue Reading...

Can You Protect Your Brain? The Link Between Alzheimer's and Menopause

aging menopause podcast Jun 07, 2019

I was alarmed when I woke up and read an article one of my friends posted on Facebook. It talked about the link between Alzheimer's and menopause. Early in the article, neuroscientist, Dr. Lisa Mosconi, says, "Well for one we have known for a good 10 years that taking out the ovaries or the uterus, increases risk of dementia in women."

The article also mentions that surgical removal of the ovaries increases the risk of Alzheimer's by 70%. This was not exactly the statistic I wanted to wake up to. At the end of the article, almost as a footnote, they mentioned that no one had yet studied how this affects breast cancer patients who are on hormone-blocking drugs. I felt like I was going to hyperventilate. Breast cancer sometimes feels like it's the gift that keeps on giving. 

"Well for one we have known for a good 10 years that taking out the ovaries or the uterus, increases risk of dementia in women." - Dr. Lisa Mosconi

This is not an "old person problem." These...

Continue Reading...

Are You Slipping? Checking in with Your Habits

habits podcast Jun 04, 2019

 

As I started looking more critically at my own habits, I noticed something: I've been slipping. When we gain weight, or lose fitness, it's easy to blame middle age, or a medication or an unfortunate turn of events. But sometimes, we need to take a look at our habits. Are we doing the things we know work for us? Or are we sliding into a behavior pattern where we are constantly making exceptions?

In this episode, I give you three areas to check on your own habits:

  • Nutrition
  • Sleep
  • Stress

And, I give you some real world examples of how this is working in my own family. You will love these practical journaling strategies that will set you up for success. A few hints:

  • Journal like you're documenting your own personal science experiment.
  • Create lists of easy recipes and grocery items to have on hand at all times.
  • Make lists of contingency plans. The "What if..." list. So you have already thought out some potential ways to respond when you're hangry and want to make choices that...
Continue Reading...

Finding Your Sweet Spot in Sport with Rebecca McConville

nutrition podcast May 06, 2019


How do you balance your energy as a runner? We live in a numbers-driven society, making it easy to compare training data with those around us. In sports such as running, there can be pressure to fall within a certain weight range. And dance companies and dance schools often look at BMI (Body Mass Index) to determine if their dancers are "in shape."  As you'll hear on this week's episode, comparisons like these can be dangerous because they don't account for the variety of ways that each individual is different. Following a formula that requires an athlete to be "just like everyone else," can be a recipe for illness and injury. If you're an athlete, a coach, or the parent or partner of an athlete, how do you know if your athlete is eating the right foods to fuel their body for training and competition? Do you know the signs of Relative Energy Deficit in Sport (RED-S)? 

I talked with Rebecca McConville (MS, RD, CSSD, CEDRD) for this episode. Rebecca is a board...

Continue Reading...
1 2 3 4 5 6 7
Close

50% Complete

Subscribe to Receive News and Updates!

Get my latest tips and tricks, and learn about upcoming courses and training opportunities. You have the POWER to create a wonderful, fit life!