This is, for many, the busiest and most stressful time of year.  At the same time it gets darker, colder and the desire to hibernate or dive into a vat of mashed potatoes escalates, so does the demand to be out later, socialize more, and add more to the to-do list, all while maneuvering through workplaces teeming with cookies and candies, parties laced with fattening finger-foods, and a near obscene cultural inundation of temptations. It’s the annual leap off the bandwagon into the cycle of sleep deprivation, caffeination, sugar saturation and neglected self-care that brings us, exhausted, to our ritual of penance the first week of January.

Staying sane and balanced over the next 2 months does NOT have to be a formidable challenge. Whatever success looks like for you, it can be achieved. The first step in success is identifying what you want to be different this year, then brainstorming ways to create change that allow you to participate in the holiday season without leaving your needs at the door.

For some, that may mean taking a pause on weight loss for weight maintenance, others may define their success this year by making sure they maintain their exercise. This can be done by setting a specific goal to train for, such as a holiday 5k or 10k, or it may mean making regular appointments with a trainer to keep you on task. Perhaps the most important change you can make is to emphasize the connection to friends and family this holiday season, and forgo as much of the gift-hunting and big parties as you can get away with for smaller, more meaningful connections. Some friends of mine have taken to holiday gift-making parties, where we come together as a group and make bath salts, soaps, or lotions to give to others. It allows us to spend quality time together and have a small homemade gift to give to others. This is a much meaningful way to spend a few hours than pacing through a shopping mall or browsing on the internet.

The greatest gift you can give to anyone in your life is your presence and your happiness. By committing to Radical Self Care, you allow yourself to be in the right frame of mind to present your best self to others. So how do you put the YOU back in yuletide?

1) Take stock of what is: what are the habits and tendencies that tear you down? What area of your life is calling for your attention, or would give you the greatest reward for your time and effort? What do you want to do differently this year?

2) Assess the tools and support you already have: maybe you have a colleague who has an unwavering commitment to walks during lunch. Join her. Maybe you have a friend or family member that you can ask advice of, or someone to join you and hold you accountable. This may be the time to hire the trainer you’ve been spying on at the gym or the one you met at that networking event over the summer. Now can be the time to get external support for your food challenges so you can make it through the holiday without regrets. In your energy levels are a challenge, this is an ideal time to work on correcting those, since holidays tend to be especially draining. What if you made it to January without the feeling that you had to undo damage?

3) Set reasonable expectations: You know your challenges. You know what is on your plate. Set yourself up for success by making goals which challenge you to live life differently, but do not ask you to revolutionize your entire life during one of the busiest times of the year. Sometimes it is helpful to bounce your ideas off a trusted friend to make sure you aren’t being too hard on yourself, or too easy either!

4) Measure your progress: Record your progress, be it in hours slept, number of workouts, inches lost, or the number of times you said yes to YOU when it would have been the norm to say yes to someone else. For weight loss or maintenance folks, I will let you know I am not a big fan of the scale – it does not differentiate between fat, water, or muscle and weight tends to fluctuate based on salt, hormones, changes in workouts, etc. Measurements, photos and how your clothing fits are far more accurate indicators of healthy fat loss. Also assess how you feel. Rate your energy level, motivation, digestion, and overall happiness. These are just as important as your body size, if not more so.

5) Identify Rewards and Consequences: Take this beyond “I will feel proud of myself” and “I will look better”. Celebrate in a big way by gifting yourself something you typically reserve only for special occasions or not at all. This could be a manicure, a massage, a weekend out of town…something which gets you excited and can be the carrot you dangle in front of yourself when you feel discouraged. Also, it can be helpful to offer a consequence as well. What is your payment for neglecting yourself? When I started instigating consequences for my own inaction, I started getting more $*!* done!  It turns out making a donation to a cause that is against my moral fiber is a strong motivator for me to push past fear and get started on a book idea that I have. Telling myself I would quit doing something I loved was the motivation I needed to take action and rise from mediocre to excellent in my own training. What kind of external consequence would motivate you to make the changes you know are best for you?

6) Success takes planning, not luck: Have healthy options available to you at all times. Cook in larger portions and freeze extras for later in the week or when you know you will be too busy or tired to cook. If you are extremely busy,  it is vitally important that you have plenty of frozen vegetables, bagged salad mixes, and other ready-to-eat healthy options waiting for you.  VIBRANCE client Briana Rognlin summed up some great ideas we discussed in her article on what to do when you are too tired or busy to cook. Click here to read more.

Here are some personal rules I use to reduce the pressure and stress of the holidays:

* I buy in bulk and cook in quantity: By purchasing 4-5 pounds of chicken breasts, -3 pounds of fish, I can cook everything up in one big batch and have it on hand to quickly grab and munch when I need to. Right now there are a lot of brussel sprouts with cranberries and turkey bacon roasting in the oven, and my George Forman grill gets a run for its money every weekend. If something happens and I am ill-prepared, I will stop and get a rotisserie chicken or some sushi at the grocery store for a quick and easy meal.

* I politely request gift-free holidays and pepper my year with ‘I love you’ gifts for friends and family so they know I care all throughout the year, not just during the holidays (mind you, I don’t have children, and I am aware this is a luxury not everyone has). For those I know who feel compelled to give I encourage experiential gifts, donations made in my name, or gift cards to places I frequently shop. This is a general, not hard and fast, rule I have. Sometimes I will find an “I love you” gift in the fall and save it for the holidays.

* I only commit to the parties that mean the most to me, and I come armed….armed with defensive eating tactics and a healthy dish or snack I know make me feel ill! My favorite defensive eating skills: take the conversation away from the food table, keep my hands occupied with a clutch purse or wallet and a non-alcoholic drink, and making sure I never arrive hungry.

*I don’t hesitate to go to bed early, stay in bed longer, take long baths, and curl up to movies and hot cocoa. Winter is our natural hibernation time, and giving in to the body’s need for quiet, reflective time keeps my spirits and my immune system strong.

With some mindfulness and planning, you can begin 2012 energized and without any regrets. We have only 6 weeks until the new year – will you be so bold as to get a head start on a life changing resolution? There is no time like the present! For those of you who are already accustomed to saying YES to you, what are some of your go-to strategies to stay afloat during the holiday season?

1) Massage

2) A walk in nature – the beach, a wooded trail, around a lake…

3) Good Conversation

4) Laughter

5) Spontaneous Dance Parties

6) Exercise

7) Spa treatments
A Good Book

9) Candle-lit, rose pedal, scented baths

10) Playing with dogs, cats, and/or kids

What are some of your favorite calorie-free treats?

Below is our chat. I hope you find it inspiring and uplifting and that it moves you to live more of the life you dream for yourself!

With affection,

Aimee

PS — I am not endorsing, nor have any control over, any ad that is mentioned at the beginning of this radio show!!

The study, as reported by the British Telegraph, said that a stress-inducing test caused a reported 25% increase in stress levels by those who did not receiving tea following their stress test. Those who did receive tea reported a 4%  decrease in stress. (click here to read more about this study).

Keep in mind this is a British study, and the Brits have had a longstanding cultural relationship with tea. Even though Americans do not engage in teas to the extent of our British cousins, the image and experience of making a cup of tea can induce similar ideas of unwinding; this idea permeates our culture mostly in advertising and movies instead of occurring in the home.

Give it a try and see what happens! Below is my favorite way to prepare tea:

Aimee’s Cuppa

I never liked tea, nor drank it in the British style, until I met my friend Nefratiri. I would go over to Nef’s house when I was about 18 to talk about religion and government and all sorts of juicy topics.  She would make me tea using soymilk and maple syrup and I became HOOKED on the stuff.  It has since become a very soothing staple on cold days or whenever I need a little extra love.

• 1 teabag or loose-leaf tea in a teaball (some of my faves: Celestial Seasoning’s Tension Tamer or Gingerbread tea; Republic of Tea Blackberry Sage, Morning Glory Chai or a redbush chai)
• 1-2 tsp maple syrup
• 1/4 cup soy milk, almond milk, or hemp milk (rice milk is too watery)
• boiling water

Bring water to a boil in a kettle or pot. Remove from heat. Add the teabag to your favorite mug and top with water, leaving room for “milk”. Add milk and maple syrup and stir.

Sit back, inhale deeply, and enjoy.

Joy is a choice.

Yes, a choice.

The mundane can be gleeful, and even the frustrating things in life can hold gems in them that lift us a little. That is not to say that we still won’t feel angry or sad, but recognizing that there may be something positive in any difficulty can keep us from getting submerged in the emotion, numbing it out with food, or acting out in other ways that may not be in our best interest.

With the economic and employment troubles affecting most everyone on some level, our national levels of stress have been stimulated, to put it mildly. Yet even in the most stressful times, we can minimize the harm of high levels of stress by seeking moments of joy that exist all around us.

Below are tools to create greater joy in your life – whether you are working through a personal difficulty or simply wanting more of what you already have.  These tools were shared with me in The Solution Method. Wired for Joy, the initial 6 week introduction to the Method, will be starting July 6th, 2009. Please email or call me for more details!

Conscious Attention: Mindfulness is key. When we are aware of what gives us joy, we can recall these memories at will.These memories can affect the brain chemistry as strongly as the  when the experience happened. Make a list of things which you know give you an emotional boost. Then be on the lookout for the day-to-day joyful experiences so you can add to your list. See mine below for ideas. No item is too large or too small!

Intention: having an intention of happiness and joy sets our compass in the direction we wish to head. Having the intention increases our chance of success – whatever the goal. Research backs this up – in the laboratory as well as through historical documentation (Napoleon Hill comes to mind). Add joy, pleasure, and intention to all that you plan on doing to the day. Don’t just intend to go to work, bu intend to go to work and have a positive experience there. Begin seeking joy in your life and expecting it to come your way and you live out your life.

The Earned Rewards in Life: Gratitude has been shown to be one of the best tools to shift one’s mindset from neutral to joyful. When we express gratefulness for what has come to us we not only increase our joy but become receptive to receiving more. Those who express gratitude not only are healthier, but live 7-9 years longer. Our left prefontal cortex is flooded with feel-good hormones when we focus on what is positive; the end outcome being flooding our brain with endorphins. Negative thinking activates the right prefontal cortex and floods the system with fight-or-flight response hormones that deplete us and can eventually lead to stress-induced diseases such as depression, high blood pressure, and cardiovascular disease, among others.

Make it a Daily Practice — take a deep breath settle in – what are three things I am grateful for in this moment? Ask this question daily. If you are experiencing more stress than usual, ask it several times throughout the day. Set an alarm on your computer or phone to remind you!

When you ask this question, what comes to mind? No pressure. Think of what you can in this moment. Feel gratitude in your body and acknowledge it. Just a small practice such as this can increase your joy and when you share it with others you can give it to them as well. JOY IS CONTAGIOUS! This is the reason why I always include Bragging Rights in my monthly newsletter.

Aimee’s List O’ Joy

• fresh juice

• spring flowers

• seeing fruit on the tree

• hiking in a forest

• a good joke; I am particularly fond of puns and intellectual humor.

• irony

• synchronicity in daily life

• warm bathrobes

• a cool, cloudy day

• Rain!!

• watching my turtles eat

• ripe, fresh berries

• farmers’ markets

• traveling

• airports

What brings you joy that you haven’t done in awhile? What have you planned to do to treat yourself that you haven’t done yet? Make a note of the ones you do regularly and set about the intention to experience focused joy around that area. I love spring flowers, but right now they are in abundance and I have become a little desensitized. So I am going to recommit to focusing high joy on the flowers that stop me in my tracks. Rather than walk by, I may stop and examine them closer, bring some home with me, or take a photo.

***********************************

Taken from notes: 3 June 2009; Teleconference with Judy Zehr LPC. MHRM

Also – The Strength of Goal’s Intentions Affect Outcome and UC Davis Study on Gratitude and Thankfulness

To learn more on the science of gratitude, you may wish to read Thanks!: How the New Science of Gratitude Can Make You Happier

To learn more about rewiring your brain for less stress and greater joy, visit www.thepathway.org

Big-time uncomfortable.

Digging heels in, I don’t-wanna, stop the presses and let-me-go-back-to-bed uncomfortable. It was a surprise, honestly. I thought I was more prepared.

Earlier this year I decided I wanted to teach Spin classes. It would give me some variety and expose me to a large gym that could have other benefits down the line. I would get to know more people in my neighborhood while getting in shape in a new and different way. I love the endorphins that cycling to music gives me (more reliable than runner’s high).  So I took a certification class and did an excellent job auditioning for the position. So well, in fact, that I was offered my own class (usually beginners get to sub for awhile). It may have been that I was passable and no one else wanted to teach at 5:30am, or that I was awesome. Who knows? Regardless, and despite the fact that I had no previous experience in front of large exercise classes, I was granted my own class. And after the hiring paperwork was said and done, I was offered a second class each week. GREAT! My wish was granted. I was set to teach Spin.

But let me tell you – this is HARD. Ask me to run 18 miles or lecture about healthy fats to 150 people and it would be easier. For me — a very left-brained, uncoordinated person — timing music to cues to public performance and finagling with a mic and my own sweat while smiling AND talking proved to make me extremely nervous. I had nightmares when I wasn’t experiencing insomnia, and would wake up with dread the mornings I was teaching.

But I knew that 12-20 people would be there waiting and the area manager found me skilled enough to lead them. I had to trust her instinct over my own at this point, because the level of unfamiliarity was rather blindsiding.  So I walk in, pretend I’ve done this before and give it a go.
I finished my fourth class last week, and I have learned a lot – about myself as a morning performer, about sweaty microphones and creating mixes, about what people are like at 5:30am and about my own inner demons.

I haven’t wanted to quit something in a long time. I had moments the last two weeks where I wanted to quit this crazy thing I had gotten myself into.

I share this with you because inevitably at some point we all face such discomfort. Something feels too hard and we’d rather say yes to the cheesecake or no to the workout. We think we are crazy because we signed up for a triathlon and we don’t know how to swim. We wonder why we are thrashing about in the water, setting our alarm for 4am to teach strangers, having the tough conversation or walking out of the bakery when it seems that everyone else in the world doesn’t have to.

What I want to highlight though is what happens when we embrace the difficulty.

There is great reward in facing down adversity. It is a time ripe with opportunities to see how we work under pressure. What sorts of weird stories do our brains tell us? Do we want these stories to be the basis of our reality (“I’ll always be fat”, “I exercised for an hour so I deserve a high-calorie treat”, “I’m any variety of insulting adjectives”,”I already have heart disease so I might as well…” )or do we want to create a new one? (“I can totally do this”, “I’ll show them”, “I’ve come so far!”, “My body can heal”, “I deserve to be happy!”)

When I get into an emotional pickle and I find myself challenged beyond my level of confidence, I reach out for support. I call my friends who have unwavering belief in me, I write to my business coach, I journal about it and I brainstorm solutions as I question my fear. Regardless of the outcome, I always learn more. Sometimes I learn what I must never do again. Other times I learn that I am a lot stronger and more creative than I often perceive myself to be.

Each time we face adversity and come out the other side, we build up our inner strength and tenacity. We learn that we can ask for help and receive it and that we are often better supported and stronger than we allow ourselves to realize. Over time, this breaks down self-imposed barriers that keep us locked to unhealthy eating and a sedentary life when we yearn for movement and the energy that healthy living can bring.

When you feel resistance rise up in yourself – in your relationships, in your work, in your commitment to a goal you are striving for – begin to ask questions. Look at the internal records playing and see if it isn’t time to change the album. Ask yourself — What do I most need to hear right now? Then give yourself that emotional nourishment. My guess is you may find  the challenge becomes less overwhelming and you feel more proud, stronger, and have more love and respect for yourself as a result. And the happier you are, the healthier you are, hands down.

What is one way you face down adversity? When your inner demons start chattering, what do you say or do to change the dialogue?

Daily Om is something I heard about a few years ago and still have delivered to my Inbox. It is a fantastic reminder daily of how much possibility we have within each of us, how important it is to stop and breathe, and other aspects of conscious living.

To learn more, visit DailyOm.com

I’ll be the first to tell you I love coffee.

And I get a little sparkle in my eye when I admit it. My lips will curl up slightly and my voice deepens, betraying my deep appreciation (or addiction, if you insist upon labeling it that way).

Coffee, however, does not do well in my system. I began drinking espresso when I was 15. Mom always used to tell me it would stunt my growth, but I had largely stopped growing a few years beforehand so I didn’t hold much credence to it. Coffee was the media through which I connected with friends in high school and my father when he would come and pick me up from school. It was a warm creamy beverage that took the Alaskan chill out of my bones. My mother ordered fancy flavored coffees through the mail and had that creepy artificial creamer that came in fancy flavors as well.

By time I hit college, I peaked with 32 ounces of drip coffee in the morning to get me through the double whammy of biology and chemistry back to back beginning at 7:30 or 8am. Then I rotated between 24 ounces of drip and a double shot in the afternoon. Or a quadshot if I was working back-to-back shifts and studying. My body began complaining a lot. I had PMS, random panic attacks, and any additional stressors would cause me to hit stationary objects with my vehicle. (not intentionally!) I began having stomach problems; it was receiving so much acid it realized it didn’t need to make its own anymore!

I did not connect these incidences to coffee. I suspected the PMS was caused by my overconsumption of tofu (I was an ardent vegetarian at the time). Everything else was chalked up to a failing marriage and college stresses.  When student Naturopaths informed me it was my beloved bitter brew, I had almost wished they had confirmed my soy suspicion.

In an effort to cease the discomfort, I cut coffee out cold turkey. Fortunately, I was not crippled with headaches; however, I could not concentrate on lectures or studies, stay attentive enough to maintain a conversation, or even stay awake for that matter! I began cat-napping in my car between classes and struggled for about 10 days until it became time to study for midterms.  Then, I headed to Starbucks.

Yet in just ten days of abstinence I had cleared my body enough that my premenstrual symptoms were gone. It was AMAZING. I was convinced of this beverage’s power to cause both beneficial and prohibitive effects on the body and began experimenting with how much or little I could “get away with”. As years went on, I discovered my body’s unique response to coffee, what stimuli induced a java-response and observed my body change in its reaction to receiving coffee. I’ve also been able to utilize my experience to work with clients in discovering how coffee affects them.

This is not to say coffee is without its benefits. Anyone pushing a deadline will attest to its ability to speeding up thought processes and increasing the ability to focus. Exercisers often use a jolt to boost their workout. What caffeine does is allow you to work at a higher intensity without really feeling like you are pushing yourself that much harder. These benefits are the fight-or-flight response in action. Caffeine causes the fight-or-flight hormones to be released into the bloodstream, causing the body to respond as it would in a high-intensity emergency situation. Blood is pumped more rapidly through the body as heart rate quickens and the body is ready to go-go-go! We think more quickly, move faster, feel less pain and discomfort, and time itself seems to go by a little quicker. This happens regardless of whether you are running a race or sitting at your desk.

As can be expected, chronic emergencies over long periods of time wear the body down. It is important to realize that your body cannot physiologically distinguish the difference between nearly getting in a car accident and having a latte.

Over several years, stress-related illnesses begin to arise and we see such symptoms as high blood pressure, blood sugar and digestive disturbances, heart disease, poor moods, difficulty losing weight, decreased performance and tolerance to higher and higher doses of caffeine to function (or finding that non-functioning occurs if it is not consumed). While studies are in conflict regarding coffee’s direct role in heart disease, cancer and other health problems, there is no doubt that stress is a contributor to these diseases and that coffee stimulates the stress response in the body.

If some of these symptoms are present in your life, you may need to address the role that caffeine and other stimulants play in your day.  Begin by observing your habits and making efforts to decrease the amount of caffeine you are consuming. I find that coffee is the gasoline that brightens my flame when oxygen (Primary Food) is a little low. I reach for it when I am feeling lonely or disconnected from others because of its strong ties to old memories and its psychological boost. I also crave it when I am not taking care of myself in other ways – like getting enough sleep or incorporating enough play into my life.

These days, I remain largely symptom-free because of my understanding of how caffeine affects me. I now engage in what I refer to as “medicinal doses” of coffee as needed. When I am pushing a deadline, have a short stint of busyness or am feeling a little homesick I’ve been known to have some coffee for a time to get me through. I recognize this as a short-term solution that needs a more creative long-term response and act appropriately.

How does coffee affect you – boost positively and negatively?

Have you struggled to cut back or quit coffee, sodas, or energy drinks?

For those of who who successfully abstain, what have you noticed?

I began the work in a final attempt to come to peace with food and to learn a new way of coping with life so that I did not turn to bowls of popcorn and tortilla chips, chastise myself for it, and repeat the habit the next time I was overwhelmed. What I gained from devoting myself to learning it over the following two years was profound.

• I became more in touch with what I was feeling and more clear in expressing myself.
• I was able to see the pattern and break it before I engaged in it. When I did engage in it, I recovered more quickly and compassionately than I ever had been capable of before.
• My ability to work within the stresses of day-to-day life skyrocketed-now there is very little panicking, getting frustrated, or feeling trapped! 
• I witnessed others doing the work with me also experience greater calm and joy in their lives as they became well-versed in their internal world and learned to choose different responses.

The numerous small and large ways in which it has affected me cannot be measured. My heart is lighter, I can laugh at myself more, and I have come to peace with how much of life has unfolded.  Last year I began training to become a provider for this Method myself, so that I can share these skills with others who are looking for less stress and greater joy in their lives.
With so much seemingly out of control these days, having an internal safe haven is paramount to getting through the rough patches with our hair and wits intact!

I encourage you to learn a bit more about the Method, and look for more information on telegroups and individual coaching from VIBRANCE to appear in the next few weeks. Wired for Joy, the 6 week introductory course to the Solution Method, will begin in early May.
If you are interested in registering for Wired for Joy or wish to begin individual coaching now, please contact me at aimee@vibrancenutrition.com or by calling 206-227-1231

For more information on Developmental Skills Training and the Solution method, please click here and here.

I also highly recommend the book The Pathway, by Laurel Mellin – developer of the Solution Method.

That’s amazing!
I can hardly believe it’s been 10 years of solid, consistent running! (Wait — is this a sign I’m getting old?)

Reflecting on the ways running has enhanced my life, I’m offering 10 lessons I have learned in the last 10 years that i may not have learned if I hadn’t been lacing up my shoes and hitting the roads…

10) How You Train is No Indication of How You Will Race: You can train perfectly and have a terrible race due to circumstances beyond your control. Likewise, you can feel totally unprepared for a race and set a personal best. Life is full of surprises – don’t set your expectations in stone!

9) Cold isn’t Always a Bad Thing: I grew up in Alaska and have vehemently hated cold weather. That said, running in the cool weather is much more pleasant than the heat of late summer. And believe it or not, ice baths are AWESOME. Take home lesson – everything has its place and time, be open to changing your mind sometimes.
Rest is Essential: I first learned this on the trail, then began to apply it in other areas of my life. Rest is mandatory, period. When you train too hard and neglect rest, all sorts of things happen. You become injured, grouchy, your immune system fails. When you refuse to rest in life (vacation, reasonable work hours, allowing time to play) you become grouchy, get carpal tunnel, and your immune system fails! A lot of us wait for forced rest in both personal and athletic lives – be it stress fractures,  a nasty virus we cannot ignore, or a full-blown heart attack. By choosing rest, we not only avoid unnecessary trauma, we also strategically prepare ourselves to rebuild and come back stronger. This is the purpose of tapering miles before a marathon. In other areas rest is essential to maintain our quality of life. I find when I take breaks with the seasons and allow myself vacations and weekends off I come back mentally prepared, inspired, and have better interactions all around.

7.) Don’t skimp on quality: When you cut corners on shoes and fuel, your training suffers. When your training suffers, you suffer. Take Home Message – be willing to give yourself quality to get the most out of what you love. The payback is well worth it.

6.) Body Knows Best – it holds all the answers and is never wrong. Running has gotten me in tune with the fine messages and signals my body sends me. Having this kind of relationship is precious. A healthy relationship between body and mind is as rewarding as a healthy relationship between horse and rider. Just as the rider can read the horse’s non-verbal cues, everyone can learn the clear, unique messages sent by the body. Miles and hours of solo time with my body and holding an inquisitive, curious approach to such signals has allowed me to discover how to best care for myself and stay active without significant injury, consistently improving race quality for a full decade.

5.) Little Changes Matter: A 100-calorie pack of gel can get you to the finish line; double-knotting your shoes saves a lot of hassle; the difference between 30 minutes and 50 minutes is huge when it comes to refueling and a tiny patch of moleskin can save 3 days of pain. Little adjustments can yield big results. This has become both how I live my life and guide my clients.

4.) Support Supercharges Everything: For my first race, my former husband was at the finish line. We had fought all weekend and he was there because he was expected to be. Despite 11 months of training and a nearly perfect regimen, that was the hardest race and recovery I have ever experienced in my life (the course was also a factor). For my last two marathons, I had friends cheering me along the course; they were there because they WANTED to be and were really excited for me. I have spent much of my running career flying solo when it comes to support, and have found that the camaraderie from training with a group and the support of friends and loved ones along the course and finish line to be energizing and inspiring in a way that no amount of training or fueling can offer. Likewise, having support from family, friends, or a group of similar people in all aspects of life allows us so much more endurance and tenacity than trying to do it all alone.  Having a cheer team doesn’t make you weak; it keeps you strong and allows you to bounce back from everything quicker and easier.

3.) Hills Make You Stronger: Part of the reason that first marathon was such a disaster was that I did no hill training. Hillwork (adversity, swimming upstream, going against the grain) strengthens you, makes you a better runner, and pushes your mental stamina as well. When you get to the top of the mountain or hill, you have a huge sense of accomplishment and a boost of awesome brain chemicals dopamine and endorphins, contributing to a sense of reward and that sought-after “runner’s high”. In life, this has translates to meeting adversity head-on and moving through challenges; running has made me more fearless and confident in life.

2.) Appreciate Your Body: Running has really reinforced how amazing the human body is. And the great news is that we each get one! Despite any perceived imperfections, it is strong, allows me to do so many wonderful things and has amazing powers of regeneration. It works for me to get back into balance when I make mistakes and always does its best to accommodate my (sometimes absurd) demands. My body is undeniably an amazing vehicle that transports me through this life and is deserving of the utmost care and consideration.

1.) Attitude is everything: How you talk to yourself will make or break your training and racing. Ultimately you are the only cheerleader that is with you every single, sweaty mile. For the hours you devote to exercise it is far more supportive to have positive, uplifting encouragement than a barking drill sergeant on your back.  As soon as my thoughts turn negative (“this is hard…I’m so out of shape…I should be faster/stronger”) my body starts to feel MORE weary and heavy; I’m more likely to throw in the towel early or call it quits all together! However, just some simple encouragement (“Look how far you have already gone! 1 mile left; anyone can run a mile!…You are staying strong and doing well! Almost there….”)This applies not only to training, but to all aspects of living joyfully.

For those of you who run – what has running taught you? What lessons have you gained in exercise that you have found apply in other areas as well?

What is it that motivates you to keep going when you get discouraged?