Get Your Mindset Right to Achieve Big Things!

optimism Dec 14, 2017

We are coming into that new year's resolution time of year, and I've been thinking a lot about what it takes to be a high achiever. What is the secret sauce that separates those who believe in themselves and crush their goals from those who pout, complain, make excuses and talk bad about those who are doing the work?

Yeah, that might be harsh. But the haters usually fall into that second group too. 

But YOU. YOU are someone who has that fire, that dream, that goal you want to achieve. YOU are someone who will do the work! And, if you're not there yet... I'm going to teach you how!

In my virtual group run clubs, we dive deeper into these ideas (and more!), but here are some things to ponder as you wrap up the new year in merry style:

  • Be Grateful. No matter how bad things get, there is always something to be grateful for. When I was going through breast cancer treatment, a friend told me to take at least one picture a day, no matter how bad I felt. It was the best advice...
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We All Need to Warm Up Before Running

mobility running form Dec 01, 2017

I know... thinking about ankle mobility isn't exciting. You'd rather get out there and run! I get it. But... you need to have healthy feet, ankles and calves if you are going to run to your potential. So many little problems that become big problems start with the feet.

Take a look at the foot in the image above. See that angle? If the foot can't achieve at least a 30 degree angle as it is loading, it is going to compensate in some way that usually creates a braking force (which slows you down). The inability to move the foot through the range of motion without compensating by rolling the foot to one side (for example) means that the runner will execute this flawed motion repeatedly over the course of their training run. And every motion from the minute the foot touches the ground affects something further up the kinetic chain. 

Why do we care?

1) If you want to get faster, a good place to start is with the feet.

2) To help prevent injury. My goal as a coach and with...

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You know that phrase, "I'm going to succeed, or die trying?" See it in action here.

grit success mindset Nov 27, 2017

The other day, I was working in the kitchen, and I kept hearing this horrible ruckus outside. At first, I wrote it off as neighbors working on an outdoor project, but the noise was distracting... and sounded closer than the neighbor's house. In fact, it sounded like something was hitting my house. When I finally investigated, I saw this bird.

This poor little guy had been flying into the glass in my dining room window for over 45 minutes before I spotted him. I immediately grabbed my phone to snap a picture because after thinking, "Poor little guy..." my next thought was "What a great metaphor!"

How often do we fly full-force into a glass window and ricochet off before we realize our approach is not working? And once we realize we need to try something new, do we remain stuck in the same pattern, unable to break out... or do we change the plan?

Over the course of the next several hours, I opened the front door and stood on the porch to scare the bird away. Each time, he flew away...

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Do What Moves You. Run, Walk, Swim, Cycle, Hike, Crawl. Just Move

Uncategorized Nov 18, 2017

I love to run outside on the many trails we have in the Kansas City area. And, I love to stop and take pictures while I run. I know that doesn't sound like hard core training.

Run. Stop. Take a photo. Run. Stop. Take a photo. 

Some days, you just need to do what feeds your soul.

I've had several medical challenges the last few years, most recently being diagnosed with breast cancer. I had a bi-lateral mastectomy and chemo two years ago, and all is good now. What people don't always realize though is that the effects of a cancer diagnosis can live on, long beyond the official treatment. 

I wanted to be able to just flip a switch and start running and training hard core the minute I walked out of that final chemo session. Unfortunately, it doesn't work that way. It's taken a good two years for me to feel like my brain works. The courses I am developing were not even an option a year ago because I couldn't concentrate, or even string together a series of complete thoughts.


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Chasing Half Marathon Dreams. Find Your Power!

Uncategorized Nov 11, 2017

I have been having so much fun developing my latest online courses for walkers and runners. I've offered online courses before, but I've always felt like they were disjointed, with information spread over a bunch of platforms. I've finally found a solution that keeps the content together and makes it easy to follow, and I'm excited to share these courses with you!

The newest courses are:

1) Walk (or Run!) Your First 5K

2) Train for Your First Half Marathon (also great for someone who wants a sound program, regardless of the number of races they've completed!)

Both will be offered in an online learning platform with new content being released every seven days.  Each week, participants receive updated strength and stability exercises, drills and cool downs--all with video demonstrations. But what I love most about these programs is that I will be teaching you the things you need to know to make running and walking activities you can enjoy for a long time to come. I will...

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