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It's January! The streets (and internet) are a buzz with resolutions, power words goals and fitness! We are looking at how we can take better care of ourselves as well as others. That normally takes time or money. Both are resources that seem to be tight after a long holiday season. So how do you help the charities that are so near and dear to your heart? There are so many great causes out there, but we are often limited to helping one or two. Well, that is no longer the case! Two apps are here to help you give while you are doing other activities.
They are helping you multiply your time and that is a good thing!
Here at THLP we are all about simplifying and multiplying our efforts. Enter the Charity Miles and Donate a Photo apps! Each app allows you to support a charity of your choosing while already doing something that you normally do! Exercising and taking pictures!
How do they work?
I love new beginnings!
A new adventure energizes me and gets me excited for life. I get giddy just thinking about the possibility of a new beginning. What makes me even more excited than the actual new beginning is preparing for it! The week between Christmas and New Year’s is my JAM! I love all that it is. For me, it is the reflection of time past and the dreams of the future that gets me giddy.
A fresh start. Unlimited possibilities. #swoon
It is time to pick a word for the year!
I have a system that I go through and I thought I would share it with you incase you are not sure how people decide on their word/action, or you have chosen one that didn’t work well and you would like to “get it right” this year.
I have created a handy dandy printable for you so you can cozy up on the couch with your comfy socks, your favorite pen and a cup of something warm and delicious while you go through the exercise.
Steps to choosing your word or action for the year.
What do you want to focus on?
Are you looking for something to weave in every part of your life or are you considering something specific like your finances?
Why do you want to choose this action?
Is this something your friend is doing and you thought it would be great for you? Or did you hear about it on a news report and it sounds glamorous?
Does this have a positive feeling?
Negative feelings from the past aren't necessarily a bad thing if they fuel you to make positive changes. But losing weight because you have always hated your thighs may not be the positive motivation you will need to uphold the action needed.
How could this action affect your life?
Will you be changing jobs? How does that affect your drive time? Will you travel more?
Do you want to read a book a week? Then you will be carving out an hour or so a day to read. Does that mean you have to cut back on the amount of tv you watch?
Are you going to train for a marathon? When will you run? How much do the shoes, gear and race entry cost?
What are the potential positive results?
You will earn more money in a new job and you will be able to start saving for a rainy day or to take a vacation.
You will be able to travel the world through books or learn about an unlimited amount of topics.
You will be more fit, cross off a bucket item and make new friends through your training clubs.
What are the potential negative results?
You may have a longer commute and end up spending your new salary on a new car needed for the commute.
Your friends may spoil the ending if your favorite show.
You may need messages or physical therapy during training. Does your insurance cover this? What would the financial cost be?
Can you incorporate it into all the aspects of your life?
Home, Family, Marriage, Work, Mental, Spiritual & Physical Health
Do you have mental space for this action?
Does it require you to learn something new? Are you starting a new position at work, but want to also learn a new skill?
Do you have space in your calendar for this action?
Will it require time? What will I say “no” to in order to say “yes” to this?
Do you have the physical ability for this action?
Are you 4’11”, but want to be a professional basketball player?
Do you have the money for this action?
If not, where will you get it from?
What will it mean if you do not carry out this action?
Are others affected if you do not do this?
So tell me! Does your word hold up to the test?
This next part is like a pick your own adventure book.
If it does, congratulations!!!! Continue on and fill in the statement below.
If your word did not hold up to the test, look to see why it didn’t hold up and go through the process with a new word or action.
My word of action for this year is ________. I am excited for it to improve my _______ and I am okay to saying no to ________ in order to support my choice.
Write your statement out in several places (bathroom mirror, your planner, your phone, a sticky note on your computer) to keep it in the forefront of your mind!
I would LOVE to know what your word or action is.
Comment below or post your new statement on social media and tag us!
Wishing you the best year ever!
Want to know what season is my husband's favorite? Hurricane season. Yup. Not winter, spring, summer or fall... Why? Well, he's a surfer and when there are hurricanes off the coast they bring great waves. So, you can guess what he was doing before and after Irma. There was just one problem-- at the beginning of the session he crack his knee on the board. In pain but knowing the waves were fleeting, he continued to surf for another 2 hours until the pain unbearable.
I think you can guess that I leading to the bad news and not the good news. After weeks of RICE (Rest, Ice, Compression, Elevation) and not being able to do any of the training he was supposed to begin, he went to an Orthopedic. His meniscus is torn in his right knee. They don't know the extent of the damage yet but the only training he can do right now is swim.
So what is the good news about Dave's update?
Dave has severe scoliosis. For the last few years he has struggled with the pain daily. He would have to wake up early just so he could stretch in bed and allow time to let the pain subside enough to get up and get ready. The pain would follow him all day and made certain activities almost impossible. Staying active by running and surfing helped but each day he woke to pain. When he began to add 30 different fruits and vegetables, he began to feel a lift in his pain. He then started to pay more attention to his diet and began to drink more water. Within a few months he realized he didn't have to stretch first before getting out of bed. And then he realized he didn't feel pain at all in the mornings. And then the pain didn't even rise throughout the day! So, even though his knee is killing him right now, his back isn't!
That is a HUGE win for him! He feels younger and it's one of the main reasons he signed up for the Ironman. Because without that daily pain, he believes he can push himself to do a race he never would have otherwise imagined.
Hopefully his knee will heal quickly, and he'll literally be able to get ON the saddle... Although it will technically be for the first time.
Since Dave has only been able to swim he is feeling much more confident. He continues to work on his form, finding that trying to breathe correctly is a bit harder than he anticipated. He loves the water and is itching to start swimming in the ocean. The part he hates the most is concentrating on his form inside a pool. Especially an indoor pool. His blood runs salty from growing up on islands in south Florida and being the son of a fisherman. The ocean revives him and he's excited to be able to race in it.
Not able to ride yet.
Not able to run yet.
Dave begins his day with a Complete shake with almond milk and berries. He also gets 30 fruits and vegetables in his Juice Plus+ capsules. We are a plant-based family but Dave also eats fish he catches when he fishes offshore. This week it was Trigger fish, yummy. He has not yet added ay specific training nutrition since he's slowly working up with swimming right now.
Dave's main challenge now is to be able to jump start his Ironman training without being able to get on the bike or run. He's feeling very overwhelmed with a looming race date and a bit depressed that he can't go all in. He's the kind of person that wants to jump in and start strong when he decides to do something. He's thrilled with a big goal like Ironman and is in no way planning to let this hold him up.
Ironman is more than a physical challenge, it's a mental one.
When you are training long hours and out there on a race course for 6-15 hours, it is your mind that can destroy you. You have to be able to push through the feelings of wanting to stop. You have to be able to push through physical pain and mental anguish when your mind is telling you there is no way you can do this "thing". The 'thing' could be a training run or a swim in a tiny lap pool. It is pushing through days of doing no training at all even when you want and know you need to. Mental strength is a challenge all it's own.
I will be posting weekly updates on Dave's progress. What his challenges are for that week, what he's excited about, what bike he ends up getting, what gear we buy him, and so much more! Join our Facebook Group to follow along and watch Facebook Live events.
Want to learn how Dave gets in 45 different vegetables and fruits every morning?
Easy fruits and veggies sound awesome and want to get them?
Want to join the Healthy Life Project?
I was slumped over gasping for air holding on to my husband's shoulder while my coach, Skye, grabbed ice and Dan poured water on my head. I couldn't catch my breath. Only 6 miles into the 13.1 mile run and I was hyperventilating on the side of the road.
I wish I could say I felt strong going into this race but sometimes life doesn't work that way. On Friday morning just hours before I left for Augusta, Georgia, I sat at the doctor's office while she told me I had sinusitis, bronchitis, and enteritis. Basically my whole body was "itis". She gave me three different medicines and told me I should not race on Sunday.
Yeah, right. I've been training for this race for six months. Unless I was in the hospital, I was going to Augusta.
I spent the next few hours packing and re-checking my bag. Hoping that in my cloud of sickness I hadn't forgotten a key item. I was already nervous because I had to get new shifters put on my bike just a few days earlier (one of my caps had popped off during Augusta Camp and with the delays from Hurricane Irma I didn't get my bike back in time to properly ride it before race day). Anyone will tell you that you should NEVER change anything for race day...
I tried to push all the negativity aside and concentrate on what was ahead. This was my victory lap. For all the hard work. For all the hours on the weekends I gave up with family and friends. For every moment I told myself I could not stay in the ocean for another second, go that extra mile, push myself harder on that next lap around the track.
This weekend was about "I Can."
So I went to the race expo and bought my mug that said "Augusta 70.3" and my t-shirt that already had my name printed on the back as a finisher. Because I was surrounded by women on my team that had and would persevere and I would join them.
With friends by my side we walked down to the floating dock to get ready for our wave to start. I jumped in the water to swim out the nerves. With every stroke my breathing settled and I grabbed the dock in anticipation for our start. Women ages 35-39 poured around me, splashing, kicking and off we went! My goal for the swim was to use it as a warm up; swim solid but I knew it was key to not lose my breath. I needed to conserve.
I finished in 35:45. My original goal was 35 minutes. I was off to a great start!
Talking about perseverance-- Three weeks ago, during our Augusta Training Camp, one of my friends took a terrible fall on mile 50 of our practice ride. She ended up in an ambulance along with many stitches and patches of road rash. But she came right back to camp after the hospital and stayed the rest of the weekend to cheer us on. Teresa is also a firefighter and the next week was out working 24 hour shifts to help in Hurricane Irma. It is women like her that I meet in my race journey that humble me. That make me look at challenges in a whole new light.
So, why did I go so far off the topic of race day? Well, I was right behind her when she fell. Every single bit of anxiety about my past bike accident reared it's ugly head. All I wanted was a safe ride for the race now.
As I flew down the hills I braked. I knew better. I knew I was losing momentum to go up the next hill but I froze. I let fear get the best of me while people flew down next to me. I could not let go of my brakes. I prayed for a safe ride. I prayed that I would dismount that bike into a safe run.
And then my chain fell off.
And then it fell off again.
But I was not alone. Someone stopped to hold my bike while I wrestled for way too long to get it back on. We exchanged names and I thanked her profusely. But in my fog of nerves and sickness I cannot remember it for the life of me! I don't think I could have done it without her. I was in panic mode trying to understand how something so simple could keep happening!
Less than ten miles away I rode into transition safely.
Who knows how much time I lost braking on those hills or trying to put my chain back on. But I was off the bike and running into transition.
A half marathon. 13.1 miles ahead of me at 1:10 pm in Augusta, Georgia on September 24, 2017. It was hot. And although my sinusitis and bronchitis had not held me back in the swim and the bike, I would not be so lucky on the run.
I started with a decent pace of 11 minute miles, thinking that I was allowing myself to go slow. Oh, but I had no idea what pacing myself would mean.
Around mile 4 I started to fall apart. All of a sudden I felt like every breath I took brought in less and less air. I started to get dizzy and began to walk. I made sure I was stopping at every Aid Station: drinking water, eating my nutrition, taking my salt, and grabbing ice to put in any place I could store it. I threw ice water on my head, down my back, on my chest. I told myself "only 9 more miles!" but then yelled at myself to shut up because that might as well be 50.
I was not in a good place.
Then I saw our team tent at mile 6 with Skye, Dan, and Dave waving and cheering me on and I began to cry. Dave came over as I totally fell apart. Knowing I wasn't even half way made every single doubt and emotion flow out of me as the little breaths I had got smaller. Skye and Dan talked me off the ledge. After ice, water, hugs, and words of encouragement I was off again.
I realized I could breathe a little better if I inhaled through my nose and not my mouth. I focused on my breathing, my running form, and I even closed my eyes at points. Then my teammate, Jae, came upon me; lifting me up and I held on to her for many more miles. She talked to me even though I couldn't say anything back. She asked what I needed and if I had the ice for my chest to help me breathe easier. She helped me forget the miles we had to go.
This is what team is about.
This is why I am part of a training group.
I ran a 2:49:55. My longest time for a half marathon ever. My goal for an under 7 hour race was gone.
I finished in 7:02:40.
There were many tears at the finish line but not because I was upset at my time.
I was overwhelmed with emotions for finishing while each breath was a struggle. I was overwhelmed with emotions that someone took time to help me put my bike chain back on.
I was thankful for my husband, Dave, cheering at every step and for holding me up when I just wanted to break down. I was thankful for my friend and coach, Skye, for not letting me think for even a second that I could not do it. I was thankful for our team: Dan's smiles and encouragement, Jae's kind words and push during the race, and every single one of us that screamed out each other's names for our awesome accomplishment that was almost over.
I love giving myself athletic goals for my health. But it is the journey with the people around me that make it worth it. It is seeing the perseverance of my friend Teresa who finished in her goal time even after her fall just weeks ago. It is the camaraderie of our team of women in Tri With Skye pushing each other, cheering for each other, being there for each other when it is most needed.
Pushing yourself physically is hard. But it is the mental push of endurance sports that separates the "I Can" from the "I Will".
Want to know what nutrition I used as my base that helped me finish?
I want some!
Want to join The Healthy Life Project? Talk to me!
If you saw Nikol's video talking about some of her tell tale signs that she is in the need of a detox, you may be wondering what exactly the Shred10 is.
He'll be 40 next spring, and I think he may be having a mid-life crisis.
He's decided to complete a Full Ironman 140.6 next November.
I will be following his journey from his most recent hobby, fisherman to his new goal of Ironman.Read More
There is nothing we love more than accurate, reliable information and a roadmap to success. All too often we can get lost in the thousands of articles on what is the best way to do <insert topic here>, being left with hours or even days lost in our lives and we are more confused than ever. While we researched this very topic, we noticed that there was a trend among all the health giants and our most trusted resources. One being, eat more fruits and vegetables. But outside of that, there were more common threads.
We have taken the lead from our most trusted sources and put together a simple formula for you to start on your health journey. Depending on where you are, this may seem super easy or completely overwhelming.
If you have already made some of the changes we suggest. Take an audit at how well you are doing. Since nobody is perfect, you will find room for improvement. Take this opportunity to level-up your health game.
If you are just trying to stay out of the fast food lane, breathe and certainly don't try to make all of these changes at once. Pick ONE and work on that for 30 days, then choose another to add. Pop into our FREE Facebook community and share your wins with us!
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