Welcome to My Garden

We may walk on different paths, but we follow the same footprints.

This year I'm focusing on improving my running and overall health by taking the 2017 Mile Challenge and seeing where the journey takes me. I'm also revisiting the Monthly Challenge started by Nephew Jason in 2009.

I'll try to post something every day. It may be a short inspirational quote or a longer narrative. Please join me......

"If you don't try, you won't know you can."

Tuesday, February 28, 2017

2017 miles Day 59

"Two things define you, your attitude when you are at your worst
and your attitude when you are at your best."
~Tanya Masse

Believing what I am unable to yet see:  Hope
Trusting what I know not yet:  Faith
Letting go when darkness keeps the net invisible:  Courage
Moving forward when obstacles block the path:  Perseverance
Forgiving what has broken me:  Humanity
Giving when nothing is expected in return:  Love

May these define my life.

From:  Wanna Know a Truth:  A Simple Man's Search for the Truths in His Life
by Tony Garcia, pg79

The month of February is in the books.  Look in the mirror - Give You a high five - You did it!!!  You put in the time.  You put in the miles.  You put in the effort.  You wiped the sweat off your face.  You took the steps needed to succeed.  You challenged yourself.  You did it - nobody else.  You found the courage to persevere.  You found the strength to dig deep and push yourself just that much further.

Don't quit now.  You have a lot of work ahead of you.  This is a year long journey and you are taking this journey one day at a time.  Stay focused.  You are in control of the path you are taking.  Travel well my friend.

Now..........................GET OUT THERE!!!!

Tomorrow we will start the March Challenge

Monday, February 27, 2017

2017 miles Day 58

I'm only 13 miles from 300 miles for this year!!!
Now I'm calculating what is the best way to get this accomplished before the end of February. 

......Two Days......

Should I do 4 today and 9 tomorrow?  
Or, 5 today and 8 tomorrow?  
Or, 6 today and 7 tomorrow?
 ...??? ... ???

I've made my decision.  I'm going to give it my best effort and set this as a do-able goal.  I'm not going back and look at the missed runs on my calendar.  I'm not going to make excuses for running 3 miles instead of 4.  I'm not going to look back - only forward. 

I can't change the direction of the wind, but I can adjust my sails to always reach my destination. 
~Jimmy Dean

I will look at my March calendar, set a course, and adjust my sails when necessary.  

So, what am I doing here writing on my blog when I should be lacing up my shoes?  

Sunday, February 26, 2017

2017 miles Day 57

The beginning of a new week, and almost the end of February.  What have You accomplished this past week?  Celebrate how far You have come in these past 56 days.  I think I'm going to maintain course for now and continue this week with the running plan from last week.  

Continue to exercise the Trinity, stay hydrated, and make good beverage choices.

Enjoy your day!!!!

Saturday, February 25, 2017

2017 miles Day 56

It's a beautiful, sunny, but cold February morning.  I woke up feeling refreshed and ready to start my day.  My chest congestion seems to be subsiding, so will take a crack at a run today and see how it goes.  After taking it easy for four days, I'm feeling antsy to get back at it.

I'm sure we've all heard "Just work through it" or "Don't wimp out just because you have a cold".  However, when your body tells you it needs a bit of a rest because it's sick - Listen To It!!!  Have a cup of hot tea with a bit of lemon, honey, and fresh ginger.  Pull up that comfy blanket and rest.  After a couple of days you'll feel better, you've given your body's defenses time to take care of business, and you're back in the game.

I found an good article posted in Runners World on the subject :

So.............. we'll see how today goes.  

Enjoy your Saturday - Drink in this Beautiful Day!!!

Friday, February 24, 2017

2017 miles Day 55

Today is Friday, and I didn't quite reach my running goals this week thank you to horrible chest congestion and coughing.  Didn't think that adding the stress of running to my already stressed respiratory system was a very good idea, so I walked 2 miles Wednesday, and 3 miles on the treadmill Thursday instead of my planned runs.  But, that's OK.  I'll see how I feel today - maybe a 4 mile walk.  Just long enough to feel it, but not so strenuous that it taxes my breathing.

This morning I will take some time and spend time with Me.  And so, I am sharing a collection of solo flute pieces from Navajo-Ute musician R. Carlos Nakai  

"This album best captures the timeless serenity of the solo Native American flute. R. Carlos Nakai's music speaks to the spirit with a simplicity that transcends place and time. Includes original compositions, traditional Athabascan and Omaha melodies."

Enjoy your day - Live Life to the Fullest!!!

Thursday, February 23, 2017

2017 miles Day 54

Today's reading from Wanna Know a Truth, by Tony Garcia, pg 69

Men who fear demons see demons everywhere
We all have our "it,

That something that sits in front of us.  Impending our progress.  Limiting our growth.  Casting a shadow on our path.

For some, "it" is as close as the next breath.  And it is here.  For some, "it " is on the distant horizon simply awaiting our inevitable arrival.  And it is there.

For some, "it" is as real as the rising sun.  It will be there when the morn again breaks.  For some, "it" is as imaginary as the monsters conjured up under the bed.  It will be there when darkness again falls.

Near or far.  Real or imagined.  The truth is we must find a way to move beyond what ever "it" is.  But how?

First, clearly identify what "it is.  Is it your past, your ghost, your fear, your excuses, your crutch, your impossible, your Everest, your own self?

Second, be accepting of the fact that "it" is there.  You cannot deny it or hide it or pretend it does not exist.  Own its presence in your life.

Next, recognize why "it" is there.  Is there a lesson you must take from it?  Is there work you must do with it?  What does it want from you or you from it?

Then whether you have a plan or not and whether you are ready or not, you must find a way to the other side.  It has to be put behind you.

Face it.  Do battle with it.  Deconstruct it one brick at a time.  Run through it.  Go around it.  Climb over it.  Blow the thing up.

Do what you have to do.  But for your own good, stop standing there, staring at "it".

Finally, be done with "it."  It is behind you.  Or in ruins.  Or no more a part of you. Or no longer serving your good.

I wish for you to be on the other side of "it."  For therein awaits freedom, peace, joy, love, life.

Do you know what your "it" is?  On your journey today take the steps to identify that "it" that is holding your back from achieving your goal.  Start taking the steps to put that "it" behind you.

Now, Get Out There - You Got This - Crush "it"

Wednesday, February 22, 2017

2017 miles Day 53

Have a Glorious Day!!!  
Keep up the good work!!!

Tuesday, February 21, 2017

2017 miles Day 52

Beautiful poem by Rudyard Kipling.  Thought I'd share it with you this morning.  I remember memorizing it in elementary school.


If you can keep your head when all about you   
    Are losing theirs and blaming it on you,   
If you can trust yourself when all men doubt you,
    But make allowance for their doubting too;   
If you can wait and not be tired by waiting,
    Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
    And yet don’t look too good, nor talk too wise:

If you can dream—and not make dreams your master;   
    If you can think—and not make thoughts your aim;   
If you can meet with Triumph and Disaster
    And treat those two impostors just the same;   
If you can bear to hear the truth you’ve spoken
    Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
    And stoop and build ’em up with worn-out tools:

If you can make one heap of all your winnings
    And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
    And never breathe a word about your loss;
If you can force your heart and nerve and sinew
    To serve your turn long after they are gone,   
And so hold on when there is nothing in you
    Except the Will which says to them: ‘Hold on!’

If you can talk with crowds and keep your virtue,   
    Or walk with Kings—nor lose the common touch,
If neither foes nor loving friends can hurt you,
    If all men count with you, but none too much;
If you can fill the unforgiving minute
    With sixty seconds’ worth of distance run,   
Yours is the Earth and everything that’s in it,   
    And—which is more—you’ll be a Man, my son!

Reflections?  there are many.  Who we are, what we are, how we are - what we want to be in life...... At the end of 2017 year journey, what words will be written on the pages of your 365 day book?

Have an "If" kinda day!

Stay hydrated, make smart beverage choices, work Your trinity ... 
Now - Get Out There!

Monday, February 20, 2017

2017 miles Day 51

If you are persistent, you will get it.
If you are consistent, you will keep it.
~motivation Monday quote~

At the beginning of this year You set your sights on a goal.  You wrote it down.  Every week You took a look at Your progress.  You made adjustments.  You are now well on Your way, but You have a long way to go on this journey.  Keep focused.  You persisted in keeping up with the January challenge. You persisted in keeping up with the February challenge.  Now the key is to continue to be consistent.

You've head the old saying;  "Practice makes perfect."  My mom had a different take.  She would tell me "Practice makes permanent."  If You continue to practice the same mistakes they become a permanent part of You.  When You practice differently, with consistency and with determination to change, those changes become a permanent part of You.  The past is still there, You know that.  But now, when You come to that "phrase in the music", that "tough part of the path", You have consistently practiced differently and You are different.

This practice thing isn't easy, but with consistency it will become second nature.  It's up to You to keep focused, keep persistent, and be consistent.

Now .... GET OUT THERE - You have work to do!!!!!

I wrote down my practice schedule for this week and thought I'd share:

  • Stay hydrated and make good beverage choices
  • Include weight training in my daily exercise 3 days this week.
  • Run 4 miles Mon, Wed, Fri at a pace of 9:30 min/mile
  • Run 6 miles Tues and Thurs at a pace of 9:45 min/mile 
  • Run at or below a 10 min mile pace on my long run of 9 miles.
  • Practice my violin at least 30 min four days this week
  • Continue to have my morning and evening conversations with Me.
  • Be OK with having to make adjustments to my practice schedule when Life needs Me to do so.

Sunday, February 19, 2017

2017 miles Day 50

Happy Sunday!!!

Nearing the end of February.  Keep on keepin' on.......  You're doing an awesome job!!!
Enjoy this beautiful day.  As for me, I'm going to go for a long run today and drink in some of this lovely weather.

For your Sunday afternoon listening enjoyment:  

simply beautiful!!!

Saturday, February 18, 2017

2017 miles Day 49

Today's Reflection from Wanna Know a Truth by Tony Garcia, pg 64

We all have dreams.  But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.
~Jesse Owens

A dream is not built out of doubts.

It is built from hopes.
A dream is not constructed from intentions.
It is constructed through actions
A dream is not achieved by having excuses.
It is achieved by keeping promises.
A dream is not reached by fearing what you think you cannot do.
It is reached by believing in your possibilities.

Are you building your dream?   Or, have you given in to the many excuses that creep in.  Nothing that I am going to say will make much of a difference.  It's the promises you make and keep that will.

I set a goal last week of increasing speed and distance.  I kept my promise to myself that I would do that, and I did.  I did do an 8 mile long run.  I did do a 6 mile run averaging a 9 min mile pace.

I set a goal last week to add a weight lifting program.  I did not keep my promise.  This morning in my conversation with Me we decided that we will keep our promise and add a weight program along with running.  We set a goal of three days a week.

I set a goal last week to spend time every day exercising my mind by practicing piano and violin.  I admit that I did not keep my promise.  My violin is still waiting patiently in the corner - waiting patiently for me to cut out the excuses.

I set a goal last week to spend time every morning and every evening having a 5 min conversation with Me.  I did keep my promise, and found that it gets easier and easier each time.  In my conversation with Me, I always end with a compliment and a hug.

I set a goal last month to hydrate and make good beverage choices - eliminate soda and alcohol.  I have kept my promise.

By setting goals and keeping my promises to Me I will achieve my dream.  I will not let excuses get in my way.

Now ----- Get Out There!!!!

Friday, February 17, 2017

2017 miles Day 48

It's going to be a Fabulous Friday!!!

As you journey on your life path always remember;  Love, Do Good, Succeed, Be Honest, Think Big, Fight for Underdogs, Build, Help, and Give the World Your Best

The Paradoxical Commandments

People are illogical, unreasonable, and self-centered.
Love them anyway.

If you do good, people will accuse you of selfish ulterior motives.
Do good anyway.

If you are successful, you will win false friends and true enemies.
Succeed anyway.

The good you do today will be forgotten tomorrow.
Do good anyway.

Honesty and frankness make you vulnerable.
Be honest and frank anyway.

The biggest men and women with the biggest ideas can be shot down by the smallest men and women with the smallest minds.
Think big anyway.

People favor underdogs but follow only top dogs.
Fight for a few underdogs anyway.

What you spend years building may be destroyed overnight.
Build anyway.

People really need help but may attack you if you do help them.
Help people anyway.

Give the world the best you have and you'll get kicked in the teeth.
Give the world the best you have anyway.

© Copyright Kent M. Keith 1968, renewed 2001

Today I have a long run scheduled.  I'm building speed and strength in body, mind, and spirit.  That which I thought was too hard is starting to feel comfortable and not that bad.  

Stay hydrated and continue to make good beverage choices................  

Now Get Out There!!!!

Thursday, February 16, 2017

2017 miles Day 47

This morning's meditation - yes it is............................. Enjoy your day!!!

"Some of you young folks been saying to me
" Hey Pops, what you mean 'What a wonderful world'?

How about all them wars all over the place?
You call them wonderful?

And how about hunger and pollution?
That ain't so wonderful either."

Well how about listening to old Pops for a minute.
Seems to me, it aint the world that's so bad
but what we're doin' to it.

And all I'm saying is see what a wonderful world
It would be if only we'd give it a chance.
Love baby, love. That's the secret, yeah.
If lots more of us loved each other
we'd solve lots more problems.
And then this world would be gasser.

That's wha' ol' Pops keeps saying."

I see trees of green, red roses too
I see them bloom, for me and you
And I think to myself
What a wonderful world

I see skies of blue, and clouds of white
The bright blessed day, dark sacred night
And I think to myself
What a wonderful world

The colors of the rainbow, so pretty in the sky
Are also on the faces, of people going by
I see friends shaking hands, sayin', "How do you do?"
They're really sayin', "I love you"

I hear babies cryin', I watch them grow
They'll learn much more, than I'll ever know
And I think to myself
What a wonderful world

Yes, I think to myself
What a wonderful world
Oh yeah!

I reread the words of Louis Armstrong.  What a Wonderful World - Is this an unrealistic view?  There is no denying that there is poverty, there is pollution, war, hatred, greed,  ... and the list goes on and on............. Mr. Armstrong said, "It's not the world, but what we're doing to it".   He is absolutely right.  What am I doing?  To make a change we all have to take a look in the mirror and make the change in the reflection we see.   To make this world a better place we have to start with the man in the mirror.

Please slow down, make an effort to be that beautiful moment in someone's life. Today and everyday.  Extend your hand to help  not hurt.

Now - Get Out There!!!!

Wednesday, February 15, 2017

2017 miles Day 46

Top of the Morning!!!

Pleased to report that I did make my goal of running 6 miles under 60 minutes!!!  This week I'm continuing to work on my goals from last week;  Increase speed and distance, cognitively exercise my brain by practicing music, and have that heart-to-heart talk with myself each morning when I wake up, and each night before I go to bed.

The January hydration challenge is now a regular part of life.  Keep hydrated by drinking refreshing beverages such as fresh fruit infused water (I like strawberry and lemon), ginger kombucha, unsweetened tea etc. and limit soda drinking and alcohol consumption to one or none a week.  (I've chosen the none route.  After 2 months, it has become a lot easier to make different beverage choices - even when going out on the town.  I put a smiley face on my running calendar when my beverage choice of the day did not include soda or alcohol.) Yay for me!!!

Reposting this from Tony Garcia - originally posted Feb 14th on his Facebook page,  CoachGForce  I printed it off and taped inside my bathroom mirror door.  So - every morning I can open the door, look in the mirror and read this as a message to me.

This. A whisper from my heart.
This. A love letter. From you. To you.
Write your name on the two blank lines.
Then quietly read it to yourself.
Dear __________,
I love you.
I love all the things about you that you wish were different.
I love your scars, for they show how you grew into a fighter.
I love your perceived imperfections, for they make you so real.
I love your story, for it speaks of how you became you.
I love all the things about you that you try so hard to hide.
I love your light, for no one else shines the brilliant colors of you.
I love your weakness, for within the fragile moments you have shown how strong you truly are.
I love your wounded heart, for no matter how you are hurting, you are still a source of love.
I love all the things about you that never want to speak of.
I love your gifts, for you have given so much, even when you believed you had nothing left to offer.
I love your magic, for you have shone through the darkness, risen from the falls, moved the mountain placed before you.
I love your beautiful, worthy, amazing self, for in all the world, no other was created to be simply you.
I love all the things about you.
I love you.
Love,  ________________________________

Now Get Out There and Enjoy your day!!!!!

Tuesday, February 14, 2017

2017 miles Day 45

Today's topic:  Kombucha

My daughter introduced me to kombucha a couple of years ago.  I really liked it especially the tart fizzyness.  Of course there are many articles written about the probiotic benefits and others that question whether or not it's that cure-all-ills beverage that some tout it to be.  For me, I just like the taste and the fact that it isn't that hard to brew your own.

I found a great website that does a pretty good job explaining the brew process.

How to make kombucha tea at home

What I discovered:
I didn't need to buy any expensive equipment or purchase a SCOBY.  I started my own using a bottle of GT's organic raw kombucha from the grocery store.  (The important thing is that it is raw and not pasteurized.)  I added the kombucha to a glass gallon jar with half gallon of sweet tea that I brewed using 4 teabags and 1/2 cup white sugar, covered it with a cotton cloth secured with a rubber band, and set it a warm spot where it wouldn't be disturbed for about a week.  I checked on it and found a film growing on the top.  This is NORMAL and this film will become thicker and eventually opaque.  I let it set for another week and tasted the now fermented kombucha.  It was pretty good.

I followed the instructions from the website about bottling and infusing with fresh ginger and/or fruit and starting the next batch.

Bottom line - SUCCESS!!!  I started a continuous brew system and now do not run out of this delicious refreshing drink for a whole lot less $$ than purchasing a bottle from the grocery store.

Another benefit - kombucha is a lot better health wise than soda!!!!


Monday, February 13, 2017

2017 miles Day 44

Here's a video to get your Monday Motivation!

What are your plans for this week?  A friend of mine includes CrossFit into the weekly running schedule.  It looks crazy hard, but think I'll give it a try to mix things up a bit.


World-Class Fitness in 100 Words

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."
Greg Glassman, CrossFit CEO and Founderer
Now Get Out There ...........................

Sunday, February 12, 2017

2017 miles Day 43

Happy Sunday - Today I'm posting piece from Tony Garcia.  Enjoy the day!

This. A whisper from my heart.
I will simply be grateful. For everything.
I will simply be open. To the possibility.
I will simply be gentle. In word and action.
I will simply be present. Accepting of now.
I will simply be aware. Of life's beauty.
I will simply be happy. By choice.
I will simply be still. Allowing peace.
I will simply be brave. Setting fear aside.
I will simply be strength. Personified.
I will simply be honest. With myself.
I will simply be complete. All is within me.
I will simply be love. For I am needed.
I will simply be. Me. ~G

Saturday, February 11, 2017

2017 miles Day 42

Today I'm going to take a rest day. 
Drink in this lovely life

Friday, February 10, 2017

2017 miles Day 41

Happy Friday!!!
Enjoy Today - You're the Greatest!!!

"It's very hard at the beginning to understand that the whole idea is not to beat the other runners. Eventually, you learn that the competition is against the little voice inside you that wants you to quit." 
George Sheehan, M.D., author of Going the Distance

Thursday, February 9, 2017

2017 miles Day 40


A little something from Tony Garcia to start your day: 

When the weight you carry serves to bring you down, let it go.
When the weight you carry serves to make you stronger, take it with you.

When the knee you take serves to make you bow before your fears, get back up.
When the knee you take serves to let you count your blessings, stay a moment longer.

When the effort you are investing is time wasted, turn your attention elsewhere.
When the effort you are investing serves your good, give all you have.

When the steps you are taking lead you in the wrong direction, find a new path.
When the steps you are taking lead you forward, keep moving.

When you don't know the difference, simply listen to the whisper in your heart.
It will let you know when. ~G

Thank you Tony Garcia for your words...........
Gather your strength, count your blessings, invest your time for good, walk on the path that moves you toward your goal, listen to your heart.  Tony's words reverberate through my soul.  I will keep them close.

Thursday, is like Tuesday - not really the middle, not the beginning, not the end - just Thursday.  How many times do you kinda skip over Thursday as just another day.  Oh - it's just Thursday - just another day, just another punch in - punch out day, just another gotta meet this Friday deadline day, just another where did this week fly by day, just another day.......

This month we've been focusing on the trinity of You.  Let's take this kinda sorta day and make it special.  It doesn't have to be a big deal, but special, something different.  Take an extra 10 minutes of You time today.  That time doesn't have to be all at once ... maybe split it up in 2 chunks.  But make it special for You.  Sing the birthday song to You.  Have a piece of pie (it's ok as long as it's not the whole pie - just a small slice)  Try something new for lunch.  Walk or run on a different trail.  Crank up that music and sing and dance along even if it's just the music playing in your head.  STOP - look around you and drink in the moment; the smells, the sights, the sounds, the air .....


Stay hydrated and make smart beverage choices.  Walk/run that extra mile today.  Have some YOU time.

Now .............Get Out There!!!    

Wednesday, February 8, 2017

2017 miles Day 39

Choose to quietly go about the business of being excellent.
Choose to silently pray for those in greater need.
Choose to let your quiet acts of kindness speak for you. 
~Tony Garcia~

Not much to add for today.  Stay hydrated.  Make smart beverage choices.  Exercise your body and mind.  Remember to give yourself a hug and tell You how fabulatastic you are.  

Tuesday, February 7, 2017

2017 miles Day 38

I usually run with music.  It keeps me motivated and on tempo.  If you read yesterday's post, there is definitely a link to music and emotional wellness.  Early morning runs and music just seem to go together.  Actually, any time of the day and music go together.

Here is one of my playlist favorites!!!  ENJOY!!!

The Piano Guys version Africanized featuring Alex Boye' of Cold Play's Paradise 

Imagine listening to this as you crest the top of a hill at sunrise on the high plains of Colorado.....

Image result for colorado prairie and sunrise

Image result for colorado prairie and sunrise

It's up to you to make were you are your "Peponi". 

Now Get Out There........

Monday, February 6, 2017

2017 miles Day 37

Starting the second week of February ........  How's it goin'?

Music can motivate, relax, calm, excite, inspire ....  I am a firm believer of the effects that music has on mood and motivation.  When I'm on that last mile of a long run and ready to quit - the one thing that keeps me going is music.  There are several motivational songs that I have on my personal playlist that provide that "boost" I need to finish.  Something is triggered in my mind that pushes my body to that next level.  I find an inner strength to continue.

I did a bit of research and found several interesting articles on the subject of music and mood.  Here are a couple.

The Neuroscience of Music, Mindset, and Motivation

Why Does Music Motivate Us?

Find music that inspires you.  It's a very personal choice.  Mix it up to keep your mind and body interested.  There is nothing better than having your favorite song help push you through a tough workout.  It just feels good.




Sunday, February 5, 2017

2017 miles Day 36

Happy Sunday!!!
How was your week?  Did you meet the goals you set for You in the first 4 days of February?   I didn't realize how difficult it really was for me to exercise the trinity - the physical, cognitive, and emotional pieces that fit together to make up the essence of who I am.  Like I said, the physical and cognitive were not as difficult as the emotional.  Remember, a goal is not a finish line. A goal is a step, not an end.

Let's continue our focus on exercising our trinity.  Set the goals for the week depending on how and what You want to accomplish.  Here is what I'm setting as my goals.
  • Physically:  Increase my speed.  I currently average 60 min  for 6 miles.  I will increase my speed and run 6 miles under 60 minutes. 
  • Cognitively:  Practice piano and violin at least 30 minutes every day and read a poem every day.
  • Emotionally:  Have a 5 minute talk with myself when I get up and before I go to bed just to check in and see how I'm doin.  Reflect on words that reverberate through my soul.  Are these words positive?  negative?  Identify the negative and remove them.  (sure - easy to say, but hard to do .... hard, but not impossible)
  • Hydration:  Continue drinking the recommended amount of water for me based on my physical activity that day.  Research drink alternatives.  Continue limiting alcohol and soda consumption to one or none - preferably none.  Truthfully, this has been easier than I thought - no soda or alcohol the month of January and will continue through the month of February. And I love how I feel.

Here is a bit of motivational inspiration from a true Warrior Poet - Tony Garcia, author of Wanna know a Truth?

This. A whisper from my heart.
They may whisper
"You cannot do this"
It does not make it so
They may scream
"You are not worthy"
It does not make it so
They may speak without words
"You do not belong"
It does not make it so
They make echo your past
"You will not succeed"
It does not make it so
They may question you
"Do you really believe you can fly?"
It does not make it so
The only words you need hear
I can. I am. I do. I will. I believe.
Now make it so. ~G

Enjoy your Sunday!!!  Remember that You are FABULATASTIC!!!!!!

Saturday, February 4, 2017

2017 miles Day 35

My topic for today is emotional exercise.  I understand physical and cognitive exercise, but emotional exercise is a bit more elusive.  I found a very interesting website on the topic of emotional intelligence and thought I'd share. (See Helpguide.org link below.  There is also a link to the Helpguide toolkit - a 5 step program to managing overwhelming stress and emotions.)

What is emotional intelligence?
Emotional intelligence (EQ) is the ability to identify, use, understand, and manage emotions in positive ways to relieve stress, communicate effectively, empathize with others, overcome challenges, and defuse conflict. Emotional intelligence impacts many different aspects of your daily life, such as the way you behave and the way you interact with others.
If you have high emotional intelligence you are able to recognize your own emotional state and the emotional states of others, and engage with people in a way that draws them to you. You can use this understanding of emotions to relate better to other people, form healthier relationships, achieve greater success at work, and lead a more fulfilling life.
Authors: Jeanne Segal, Ph.D., and Melinda Smith, M.A. Last updated: December 2014.
Helpguide.org:  Emotional Intelligence

Helpguide Toolkit

Note:  This website does have a lot of great information and strategies, but it is not a "I've read it, now I'll be emotionally strong" fix-all.  Just like your physical and cognitive being need exercise, your emotional being also needs exercise.  And, sometimes professional intervention may be necessary.  If your emotional being is so overwhelmed with "stuff" that it is interfering with your quality of life - get help.
Link to an international resource Depression-helplines

How is the week going?

Friday, February 3, 2017

2017 miles Day 34

The Red Sundress
painted by Sheila Phelps

Insights to this painting: 
The red sundress is more than a focal point of interest to bring a bit of color to the painting.

We are so small yet with confidence ~the red sundress~ we can face challenges as deep as the ocean and as high as the sky; therefore the title, "The Red Sundress".  As you walk on the shores of life, face  challenges head on with confidence - but still hold onto your hat.  Another little insight to this painting.  Notice that she is walking along an empty shore away from the grassy dune.  It's OK to get out of your comfort zone.

As You continue your journey this February, remember your red sundress.  

NOW - "Get that  red dress on and Get Out There!!!!!  You have work to do......."

Thursday, February 2, 2017

2017 miles Day 33

Thursday Inspiration
Today's inspiration comes from the book:  Wanna Know a Truth?  A Simple Man's Search for the Truths in His Life by Tony Garcia -  runner, author, poet, teacher, coach, mentor, philosopher  pg 42

February 2,
This is the art of courage:  to see things as they are and still believe that the victory lies not with those who avoid the bad, but those who taste, in living awareness, every drop of the good.
~ Victoria Lincoln

I am unaware of where this day shall lead me,
And yet I walk unafraid.
For I hold hope and grace as my closest companions,
And they shall not lead me astray.

I am unaware of what this day shall bring me,
And yet I go forth with open arms.
For I hold gratitude and peace in my heart,
And they shall allow me to accept come what may.

I am unaware of when this day shall test me,
And yet I do not fear failure.
For I hold strength and courage as trughs in my story.
And they shall not fail me.

Although I know not of this day, I am aware of who I am,
And this shall see me through.


I've tagged this page and will read it often.  Hope, Grace, Gratitude, Peace, Strength, and Courage are my companions and I will hold them close to my heart as I continue this 2017 journey.  

Wednesday, February 1, 2017

2017 Miles Day 32

GET READY - SET - GO!!!!!!!!!!!!!!

The first day of the February Challenge
This month the focus two fold - exercise the trinity and limit soda.

Onward to the February Challenge - Here's a video to get you motivated and commit to this next challenge.............  ARE YOU READY???  In 1960s school children across the nation exercised to this iconic "Go You Chicken Fat Go".    Time to bring it back................ 

Part I:  Exercise the Trinity
I've been thinking about how I'm going to approach this months exercise the trinity challenge.  My Self isn't made up of just a physical being, it is also a cognitive being, and an emotional being.  The core of my Self is a soul from which radiates the spiritual energy of my being.  The approach I'm going to take is to not just exercise one aspect of my Self, but three; physical, cognitive, and emotional. I call it the Trinity of Self

How am I exercising my physical being?
This is probably the easiest of the three;  there is an outward physicality that is easy to measure objectively.  Comparing my Self to what others do is not the point here - what do I do?

How am I exercising my cognitive being?  
Cognitive - hmmmmm???  This is a bit harder to evaluate.  What do I do to exercise my brain?  Do I read?  Do I use mental math or depend on a calculator?  Do I do activities that strengthen my memory?

How am I exercising my emotional being? 
Another hmmmmmmm???  This is not easy.  Dig into that closet ... way back there.......  What do I hear my Self saying?  What conversations do I have with my Self?  What negative, irrational thoughts are continuously interrupting?  What trips the trigger?  How do I react to change, stress, anger, sadness ......  ???

Part II:  Limit Sodas to one/day or Not at All  
This can be tough especially if your body is accustomed to drinking several a day.  Just like the January challenge of limiting alcohol consumption to one or none, You have to make the commitment to change.  You have to say "I will"  instead of just an "I'll try".  Yes - it's going to be hard.  No one ever said that a long-time habit is easy to change.  Remember - no words from outside can make you change.  It's the words from You saying "I Will" that makes the difference.

Goal Setting:
Now, set some goals.  The objective here is not to set a final end or finish line that will be accomplished and then done.  For example - I am not going to set a goal of losing 10 lbs. If the goal is to lose 10 lbs and that goal is not met it has an effect on the emotional being.  Feelings of defeat and disappointment creep in.  Instead, I am going to set a goal to increase my physical activity by running an extra 5 minutes every day for the next 4 days.  Be specific.  Just saying "I'm going to increase my physical activity to exercise my physical being." is not going to do it, setting a specific goal will.

Goals are personal. Write them down.  Every day set a goal to exercise the physical, cognitive, and emotional being.    It's not a matter of hearing that little engine saying, "I think I can.  I think I can."  It's hearing your self say, "I know I can!!!"

I decided I would break this month into smaller bites, keeping in mind my final end of the month goal, and gradually working up to it.

Here are my goals for the next 4 days:
  • Physical Exercise:  Walk or run 5 minutes more every day.  After 4 days I will have increased my run by 20 minutes.  I will also include 10 minutes of weight lifting or another non-running activity into my schedule every day.
  • Emotional Exercise:  Sit quietly (no distractions, no music, no excuses) for 5 minutes at the start and end of every day and have a conversation with your Self.  Put aside negative self talk and replace it with positive words.  Yawn big - smile big - give your self a mental (or physical high-5) and start your day, or go to sleep.  This is also a good time to pray quietly.  Just 5 minutes at the beginning of your day, and 5 minutes at the end is a total of 10 minutes.
  • Cognitive Exercise:  During these next 4 days I'm going to spend 10 minutes daily exercising my brain (instead of randomly cruising Facebook). There are several websites that have cognitive exercises.  I found one that I'm going to try out Brain Games.  I thought about Lumosity, but wasn't sure I wanted to pay the subscription price.  Actually, reading, balancing the checkbook (without a calculator), playing a musical instrument, are all cognitive exercises.
  • I will continue to hydrate my body with refreshing drinks that are not a soda or alcoholic beverage.

Read this article:  How to Restart an Exercise Routine

Now Get Out There!!!!