2017 miles Day 90

Friday morning, the last day of March and the 90th day of this 2017 journey.  This morning I read a Facebook post this morning from Tony Garcia as he prepares these last two weeks to run the Boston Marathon.  I want to share it with you.  Pay close attention to "Understand"

‎Tony Garcia‎ to Run The Year 2017

49 mins · 

This. A whisper from my heart.

Like so many of you, I stand on the very edge of another challenge.

And with only 2 weeks until I head to Boston, there is so much I still need to do.

But, the list of "things to do" may not be exactly what you may think.

I'd like to share my list, in hopes it might help you, as you prepare to face the challenge set before you.

1. Untangle
2. Unpack
3. Unzip
4. Unfold
5. Understand

Untangle. Untangle the past. Understand that as you remain wrapped up in what once was, the used-to-be, that which you cannot change, you are prevented from moving forward.

Unpack. Unpack your fears. Lay them out and take a real good look at them. Ask yourself difficult questions about them. Where were they created? Why do they still take up so much space in your life?

Unzip. Unzip your doubts and excuses. Expose them. Watch as they shrink in the light. You see, they prefer to exist in the darkness. That is where they breathe and grow. That is when they come to life.

Unfold. Unfold your wings. Unfold yourself. So many times, you have played it safe, played small, downplayed your gifts, allowed yourself to be contained. For the past. For your fears. For your excuses. It is time to stop playing small. Unfold yourself.

Understand. Understand, in the end, life is not a checklist. It was never intended to be a list we check off, so we can move on to the next thing. Learn to enjoy the process of unfolding. Allow yourself to be present in the moment. Do not be in such a hurry for what comes next. What is now, matters most.

Go get today. ~G

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

This 2017 mile journey is not just something you will check off your list as done and done.  This is life changing, this is your time to enjoy the process of unfolding yourself and realize the best You that You can be!  

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

******

**Ther

2017 miles Day 89

"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” 

– Aristotle

This is what this year is about - being excellent and developing the habits that make us so.  A while back, I said practice does not make perfect, practice makes permanent.  Continue to make smart beverage choices, and you will break away from old habits and make permanent new ones - making smart beverage choices.  Continue to make smart food choices, and you will break away from old habits and make permanent new ones - making smart food choices avoiding the empty calories, and preservatives.  Continue to exercise the trinity daily, and you will break away from old habits and make permanent new ones - exercising your body, mind, and emotional self.  

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

2017 miles Day 88

Top of the Morning and Week!  Today's message is from the book,  Wanna Know a Truth, by Tony Garcia, pg 111.

"Luck has a way of evaporating when you lean on it."

~Brandon Mull

I know you face many challenges.  And while I wish for you many things as you set out to face them I will not wish for you luck.

I will not wish for you luck.  I will wish for you faith.
For when you believe, that which you desire shall be realized.

I will not wish for you luck.  I will wish for you trust.
For when you fully trust yourself, impossible is a lie.

I will not wih for you luck.  I will wish for you strength.
For when you find your strength, the obstacles set before you shall disappear.

I will not wish for you luck.  I will wish for you hope.
For when you have hope as your partner, there is always a light on the path.

I will not wish fr you luck.  I will wish for you peace.
For when you allow peace to reign, the worries you hold simply dissolve.

I will not with for you luck, I will wish for you confidence.
For a quiet, steady confidence in yourself will  lead you where you are meant to be.

I will not wish for you luck.
I will wish for you to know you already have everything you need to see you through.

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

"Good luck" - How many times have we heard that?  "Good luck on that test", "Good luck in your job interview",  "Good luck in your race today",   "Good luck in surgery today",  "Good luck - you'll need it",  "Good luck ........................."

I've never really understood that seemingly well wish of "Good luck".  It's not luck but your preparation.  It's not luck but your willingness to put in the time and effort to full-fill your dream and reach your goal.  It's not luck but your  faith, trust, strength, hope, peace, and confidence that will pull you through.  To wish me "luck" is to imply that I did not put in the time,  I did not put in the miles, I did not put in the effort, I did not work hard enough.  To wish me "luck" is to imply that my abilities are not important and it is the "luck of the draw", the "luck of the wheel", the "luck of chance" that will make the difference.

Instead of wishing "Good luck",  wish instead "God Speed to you", which basically means "journey well".  To me it means - Go with God - God be with you - Put your trust in God knowing He was there with you as you prepared for your journey.  He was with you as you faced the challenges, obstacles, and cliff edges.  He is with you now.

And so, my friend - God Speed to you!!!

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

2017 miles Day 87

It's a rainy March Tuesday morning.  I'm starting my day with a hot cup of coffee, some Me time, and planning my day.  One thing on my list is baking some bread, which I usually do about once a week. We are wheat farmers and several years ago I started milling my own flour.  I started with a hand mill, but the 20 min of hand cranking was just a bit much, so I purchased an electric Nutrimill stone miller and have been very pleased with the results.  There is nothing tastier than fresh out-of-the-oven bread especially if it is made with the goodness of whole grain, home-milled flour.

One of the many benefits of baking your own is you know exactly what is in it.  My recipe includes whole grain flour (the wheat berries are grown in our field so we know that it has not be sprayed with pesticides), yeast, butter, honey, yogurt (I culture my own), and water.  Nothing else.  We did an eye-opening experiment when I was teaching biology.  We took some fresh out-of -the-bag bread of various brands and a piece of fresh homemade bread.  Placed them in the open air for a couple of hours, then sealed them in plastic baggies.  The first to mold, of course, was the homemade bread (about a week).  Most of the store bought breads never did mold even after several weeks.  My students learned the power of preservatives and were quick to conclude that maybe a diet full of these preservatives weren't that good for a body - "hey if even mold won't eat it, should I"?

The baking of bread is fundamental to our human existence.

I could go on and on about the historical significance of bread baking and civilization.
I could go on and on about the symbolism found in a simple loaf of bread.
I could go on and on about the health benefits of eating bread

I could go on and on, ...........  but I won't.  I'll leave that up to you to discover.

Enjoy your day...................Now Get Out There - You have work to do!!!

Addendum:  Today is an indoor treadmill day.  I have a 10 miler scheduled.  I would consider running in the rain, but think I'll pass on that one.  The temp is bordering on freezing.

2017 miles Day 86

It's a Marvelous Monday!!!

“Our goal should be to live life in radical amazement. ....get up in the morning and look at the world in a way that takes nothing for granted. Everything is phenomenal; everything is incredible; never treat life casually. To be spiritual is to be amazed.” 

― Abraham Joshua Heschel

I think Abraham Heschel has it right.  This is an amazing life journey we are on.  How many times do I take life for granted?  How many times do I go through the motions of today and at the end wonder where the day went?  How many times do I pass that same tree, that same bush, that same flower, that same blade of grass, that same ...................  person ................ and do just that - pass by.

I will make a commitment to make every day an "Abe - kinda - day".  I will face this world with radical amazement!  I will not treat life casually!  I will slow down and marvel at this Creation!   I will not miss an opportunity to share this amazement with others!  I will .... and so I shall!

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

2017 miles Day 85

“Sunday. A day to refuel your soul and be grateful for your blessings. Take a deep breath and relax. Enjoy your family, your friends, and a cup of coffee.”

I don't know about you, but I think Sunday morning is the greatest.  It's my down time, my time to reflect time, my rejoice time, my start the week out right time, my don't have to do anything if I don't want to time,  catch up with Me time ... my quiet time.

Take time for You today.  Even if it is just 5 minutes.  Sit and say "Hi - how ya doin?"  Answer the question truthfully.  If You don't like the answer, ask You - "Why?"  Answer the question truthfully.  If you don't like the reason ask You - "What do I need to change?  What is one thing?"  Write it down.  Take the responsibility to make that change this week.  

Goals for this week will be a repeat of last week and the one thing You wrote down.

• Running goal:  Log 50 miles (I know I can because I did it before)
• Nutrition goal:  Continue to eat nutritious meals.  Read food labels and avoid those with added preservatives.  Limit the empty calorie snacks.  (I know I can because I did it before)
• Exercise goal:  Take 30 minutes a day to exercise my brain and 30 minutes to just sit and enjoy.  I will continue to include weights in my daily exercise. (I know I can because I did it before)
• Hydration goal:  Continue to make smart beverage choices.  (I know I can because I did it before)
• And .....  Make that one change

Now - Give You a high five and have a Great Sunday!!!

2017 miles Day 84

I DID IT!!!!  I met my goal of 50 miles in 5 days!!!!  I knew I could, and so I did.  I'm going to take today as a rest day.   Rest days are necessary - yes indeed they are.  These days allow your muscles to rejuvinate, rebuild, and rejoice in the fact that they can take the day off.

ENJOY YOUR DAY 

and

HAVE A FABULATASTIC WEEKEND!!!

2017 miles Day 83

A message from Tony Garcia.  Originally posted on his G Force Facebook Page 3/23/17

Running Diary: My Victories

This may look like defeat.

But please know, my victories cannot often be seen. For they are found in the smallest of decisions. To simply try again. To simply rise to my feet. To simply believe I can do this once more.

My victories rarely able to be measured by human instruments. Times I've danced with my angels. Moments I've jumped despite not seeing the net. Instances of knowing goosebumps and breathlessness. Battles I've won over demons and fears others cannot imagine.

These, my personal victories. Seen by few, understood by few, celebrated by few. For they come without fanfare. Without arms raised high. Without much more than a whispered, "You can do this".

And should I stumble and fall short of the finish line, it does not mean I have been defeated. For in daring to bring myself to the start of the journey, I knew a victory.

And should I never attain the dreams I dream, it does not mean I have been defeated. For in daring to dream the impossible, I knew a victory.

This may look like defeat.

Do not be fooled. Today, I shall celebrate a victory. For I made the decision to try once more. ~G

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

Tony Garcia is an amazing man;  a runner, a crossfit warrior, a poet, a heart of strength, love, courage, honor.  He has inspired me to push beyond, to move forward, to rise to the challenge.  I hope he has the same impact on you.

NOW .... GET OUT THERE!!!!  You have work to do!!!

2017 miles Day 82

Today I'm going to!
Today I'm going to do it!
Today I'm going to look forward instead of back!
Today I'm going to remain positive!
Today I'm going to lace up my shoes and put in the miles!
Today I'm going to keep going when I want to quit!
Today I'm going to avoid the distractions that get in the way of my goal!
Today I'm going to run strong!
Today I'm going to reach the goal I set for myself this morning!
Today I'm going to!

What's your "I'm going to" today? 

NOW ....  GET OUT THERE!!!  You have work to do!!!

2017 miles Day 81

From:  Wanna Know a Truth by Tony Garcia, pg 100

There are beautiful things in the world and there are sad things and when they come together they make a star.  The light is far away and the strangest part is that the light is inside you.

~Victor Lodato

Perhaps strength is not something you must acquire.

Maybe it simply exists within you and waits for a time you must be strong.

Perhaps courage is not something you must acquire.

Maybe it sits quietly within you and waits for a time when you must be brave.

Perhaps faith is not something you must acquire.

Maybe it breathes softly within you and waits for a time when you must believe

Perhaps worthiness is not something you must acquire.

Maybe it waits patiently within you until a time when you recognize your true value.

Perhaps you would view yourself differently if you no longer believe you are deficient.

Maybe the time has come for you to recognize that you have always been enough.

For what you seek has always been with.

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

I believe this to be true.  I believe that deep within our subconscious there is a well that contains our strength, courage, faith, and self worth, and all the other attributes, good and bad, that make us human.

How many times have you faced an "insurmountable" task and found that there was no prefix attached to the word and the only thing left was a "surmountable task".  What did it take ... to remove that prefix ...  You found a way to pull strength, courage, and faith out of your well of humanness and found a way.  You did it!  You removed the prefix.  It's not something someone else did for You, it is something You did for You.

This poses a bit of a conundrum.  What is the process, method, spark - that enables us to tap into that "well" .....  that collective soul of strength, courage, faith, self worth, ................

I believe that I hold within my self the Spirit of my Creator.  The Spirit, being of the Creator - and the Creator of all ... not two separate, but one.  (confusing, and yet - not).  When you think about it, we are all connected in some way through that well of subconscious humanness.  I believe it is the Spirit that dwells within all of us that taps into the well and draws out from the depths of the soul and being, the strength, courage, faith that are needed to remove the negative prefixes - turning the insurmountable into surmountable.

We are not deficient.  We do hold the power in the well of our being.  We are not on this journey alone.  We have the Spirit within us tapping into that well.

Sometimes we just have to ask ... it's called prayer.

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

2017 miles day 80

"A little progress each day adds up to BIG results"

Of course that is true.  

Now ..... GET OUT THERE 

and make a Little progress today!

2017 miles Day 79

Time to set goals for Me this week.  This is going to be a great one.  I want Me to set goals that are for Me.  I want the goals to be challenging and realistic.  I want to see if I can push the edge of Me just a bit more

Running goal:  Log 50 miles

• Doubt:  are you crazy?  that's a lot of miles!  you can't do it!  when will you find the time?  it's going to make you stiff and sore!  you might cause an injury!
• Me:  I'm not crazy!  It's less that 9 miles for 6 days!  I CAN do it!  I will find the time.  It might make me stiff and sore, but I will survive.  I will listen to my body and slow down when my body tells me.  I ran 44 miles the first week in January, it's only 6 more.

Nutrition goal:  Continue to eat nutricious meals.  Read food labels and avoid those with added preservatives

• Doubt:  that wont work!  you like your snacks! 
• Me:  Yes I will make it work and find natural snacks that don't come in packages.

Exercise goal:  Take 30 minutes a day to exercise my brain and 30 minutes to just sit and enjoy.  I will continue to include weights in my daily exercise.

• Doubt:  that's funny just thinking about it!  you can't just sit, you always have to be doing something!
• Me:  The funny thing is, since I've been doing some of both already, doing a bit more will be easy.

Hydration goal:  Continue to make smart beverage choices.  

• Doubt:  awe - common - really?  thought maybe you'd give in, after all, you have in the past.
• Me:  I feel good and don't need it to make me feel good.  

Remember that goals are not finish lines

NOW - GET OUT THERE!!!

2017 miles Day 78

Today's Reflection from Wanna Know a Truth? by Tony Garcia, pg 101

Maybe "okay" will be our "always"...

~John Green

It is OK to have questions

It is how you discover your answers.

It is OK to experience doubt.

It is how you dis.cover your faith.

It is OK to give in to the brokenness.

It is how you discover your wholeness.

It is OK to give over to the fear.

It is how you discover your courage.

It is OK to let your heart be exposed.

It is how you discover your truest loves.

It is OK to simply stand motionless.

It is how you discover your direction.

It is OK to fall due to weakness.

It is how you discover your strength to  stand.

What you will discover is that it is going to be OK.

And on that same note - great song from the Piano Guys

"It's Gonna Be OK"

NOW ...GET OUT THERE!!!   

        And HAPPY SUNDAY!!!!

2017 miles Day 77

Two more weeks of March.  This month definitely has held to the saying:  "In like a lion - out like a lamb".   During these past couple of weeks high wind warnings were a daily event out here on the eastern plains of Colorado.  We have also had some very nice days also.  I can always tell when spring is about here when I see the first indications of daffodils and tulips in the garden.  It'll be a couple more weeks until I see any flowers, but that first sign of green is certainly an indicator that warmer weather (and calmer winds) are in sight.

I look forward to the days when I can run outside without having to wear my coat.
I look forward to the days when I don't chase tumble weeds
I look forward to the days when I can pick fresh tomatoes
and lettuce, and radishes, and carrots, and peas, and beans and ..........
I look forward to the days when I relax in the shade with a tall glass of lemonade
I look forward to the days when the sun gets up before I do

But right now - I will look forward to today and smile because..........

I can run on the treadmill and have a coat to wear outside if I want to.
I am able to chase tumble weeds and clean out last year's garden beds and get them ready to plant
I have the space to plant tomatoes, lettuce, radishes, carrots, peas, beans, ........
I am making smart beverage choices so enjoy a refreshing lemon water and don't miss soda
I enjoy the sunrise every morning ...  well, almost.

2017 miles Day 76

Today's Inspiration:  A couple of quotes from Thomas Edison

Our greatest weakness lies in giving up. 

The most certain way to succeed is 

always to try just one more time. 

Opportunity is missed by most people because it is dressed in overalls and looks like work.

~Thomas A. Edison

2017 miles Day 75

A few small changes in diet can have huge impacts.  This month I've been focusing on reading food labels.  It's interesting what goes into many of the "good for you" foods ... those that are marketed as being healthy.  One of them is yogurt.  I was amazed at what I found on the label of Yoplait Strawberry Yogurt.  There are 170 calories and 26 g of sugar in one serving.  WOW!!!  What else is in there?  The ingredients list is a bit long with several added ingredients I wasn't sure about.



I love yogurt, but didn't want all that "extra stuff" that commercially produced yogurt companies put in.  So, I decided to try to make it myself.  It was a lot easier than I thought, and I was able to control the ingredients.  I actually have been successfully making my own yogurt for a while.

You can find the process online.  There are several websites that give great step-by-step instructions.

How to Make Yogurt at Home!!!
Here is what I did.

I started with a small container of plain Greek yogurt containing active live cultures.  I compared several and chose the one with at least 5 cultures listed.  The brand isn't as important.  But, it must contain the active live cultures.

The process:
(I purchased a 7 cup glass bowl that has a plastic lid and have a glass 1/2 pint jar to save some of the yogurt for the starter for next time.)
1.  Measure 6 cups of whole milk.
2.  Heat the milk in a kettle on the stove to 185 degrees.  Be very careful not to scorch your milk.
3.  Cool the milk to about 90 degrees then add your container of plain Greek yogurt you bought at the store.
4.  Pour part of the mixture in the 1/2 pint jar to be used as the starter for next time.  Pour the rest into the glass bowl and cover with the lid.
5.  Set the bowl and jar in a warm place (about 100 degrees) for about 12 hours.  I have a multi-function cooker that has a yogurt setting.  It was kinda expensive, but it is also a pressure cooker, rice cooker, and slow cooker.  So, the cost wasn't really that much.  I also use it to heat my milk instead of on the stove.  Just a bit more convenient.
6.  After 12 hours, put the bowl and jar of starter in the refrigerator to cool and finish solidifying.
7.  Enjoy!!!
8.  If you want the thick Greek style yogurt, you can strain it through a coffee filter.  Use the liquid whey for cooking or drinking.  The resulting yogurt will be nice and solid.  Almost a cream cheese consistency.

There is nothing like fresh yogurt.  And the best part is you control the ingredients.  I use it in breads, add some blue cheese for a rich and creamy blue-cheese dressing, add it to smoothies, as a topping for our morning bowl of oatmeal.......  Like the fruit flavored yogurt?  Add your own fresh or frozen.

Try it!!!!  Making your own yogurt isn't as hard as it looks.  Be sure to start with a plain yogurt that contains the active live cultures.  They will do all the work for you.


NOW .....  GET OUT THERE!!!!

2017 miles Day 74

From Wanna Know a Truth? by Tony Garcia, pg 89

This life is yours.  Take the power to choose what you want to do and do it well.  Take the power to love what you want in life and love it honestly.  Take the power to walk in the ofrest and be a part of nature.  Take the power to control your own life.  No one else can do it for you.  Take the power to make your life happy.

~Susan Polis Schutz

Fear screams
Hope whispers
Listen to the quiet

Weakness is superficial
Strength lies buried
Dig deep

Doubt can paralyze
Belief can free
Learn to trust

Regret is a thief 
Forgiveness is a gift
Accept the present

Cannot limits
Can expands
Pick one

For every negative
There exists a positive
And we always have a choice

The  power lies with you.

2017 miles Day 73

Enjoy your day!!!
Stay real:  Eat real food.  (continue to read those food labels)
Stay fit:  Exercise your mind, body, and soul
Stay hydrated:  Make smart beverage choices.  Choose water over soda

And Enjoy PI Day:  3.14

Now...Get Out There

2017 miles Day 72

Have a FABULATASTIC Monday!!!

2017 miles Day 71

After my long run yesterday, I'm going to take today off.  I have to realize that there is a limit to what the physical body can do.  Enjoy your day!!!

2017 miles Day 70

Awesome Run!!!

Just finished my Saturday morning long run of 10 miles.  Nothing like the feeling of running in the early morning spring air with all systems in top form!!!  Some days are like that.  You feel on top of the world, on top of your game, on top of It.  Your physical, emotional, and cognitive being are working in unison.  Enjoy this feeling.  Embrace it.  Look in the mirror, give You a big hug and a high five.

Now .....  GET OUT THERE!!!!   The world is waiting for you!!!

2017 miles Day 69

Took the day off and went to visit the newest edition (and future runner) to the Phelps family!!!  Welcome home Brandon David!!!

2017 miles Day 68

What's happening in Your world today.....  Thursday..... Day 68 of this journey?

A bit of motivation to help finish this week strong:  

Fight Song  

(link)

Rachel Platten

Fight Song (lyrics)

Rachel Platten

Like a small boat
On the ocean
Sending big waves
Into motion
Like how a single word
Can make a heart open
I might only have one match
But I can make an explosion

And all those things I didn't say
Wrecking balls inside my brain
I will scream them loud tonight
Can you hear my voice this time?

This is my fight song
Take back my life song
Prove I'm alright song
My power's turned on
Starting right now I'll be strong
I'll play my fight song
And I don't really care if nobody else believes
'Cause I've still got a lot of fight left in me

Losing friends and I'm chasing sleep
Everybody's worried about me
In too deep
Say I'm in too deep (in too deep)
And it's been two years I miss my home
But there's a fire burning in my bones
Still believe
Yeah, I still believe

And all those things I didn't say
Wrecking balls inside my brain
I will scream them loud tonight
Can you hear my voice this time?

This is my fight song
Take back my life song
Prove I'm alright song
My power's turned on
Starting right now I'll be strong
I'll play my fight song
And I don't really care if nobody else believes
'Cause I've still got a lot of fight left in me

A lot of fight left in me

Like a small boat
On the ocean
Sending big waves
Into motion
Like how a single word
Can make a heart open
I might only have one match
But I can make an explosion

This is my fight song
Take back my life song
Prove I'm alright song
My power's turned on
Starting right now I'll be strong (I'll be strong)
I'll play my fight song
And I don't really care if nobody else believes
'Cause I've still got a lot of fight left in me

Know I've still got a lot of fight left in me

Songwriters: Dave Bassett / Rachel Platten

Fight Song lyrics © Sony/ATV Music Publishing LLC

Sometimes we hear a song and it stirs something inside of us, speaks to our heart, touches the soul, inspires, keeps us moving, on track.  Maybe the song is tied to a memory, a smell, a feeling.  Whatever it is, it reminds us of something.  This is one of those.  Several years ago I heard this song coming through the walls from the classroom next to mine.  The teacher, an inspiration to many a math student, played it when his students were facing especially tough math problems, tough life problems, tough every day problems.  I'll never forget him.

Keep fighting.  You can  -  Because - You've still got a lot of fight left in You!!!

Now ... GET OUT THERE!!!!

2017 miles Day 67

Sharing a post from Tony Garcia -

This. A whisper from my heart.

This. A pep talk.

You don't have to lace 'em up.

You don't have to log those miles.

You don't have to make it to the gym.

You don't have to take that spin, yoga, HIIT, or Zumba class.

You don't have hit the track after work.

You don't have to do one more rep, set, or mile.

You don't have to challenge yourself.

You don't have to face your fears or move beyond your comfort zone.

You don't have to climb that mountain yet again today.

You don't have to. But, you will.

It is what you do. It has become a part of who you are. A piece of the fabric that now defines who you want to be and what you want to accomplish.

You don't have to. But you will.

Discipline. Perseverance. Strength. Faith.

You don't have to. But you will.

You've just been pep talked.

Go get today. ~G

Thank you Tony Garcia for your constant inspiration!!!!!

Now - Get Out There!!!

2017 miles Day 66

I found this poem and want to share it with you on this Tuesday, Day 66 of 2017 miles.  

A Creed to Live By
By Anonymous

Don't undermine your worth by comparing
yourself with others,
It is because we are different that each
of us is special.

Don't set your goals by what other people
deem important,
Only you know what is best for you.
Don't take for granted the things closest
to your heart

Cling to that as you would your life, for without
them life is meaningless.
Don't let your life slip through your fingers by living
in the past or the future.
By living your life one day at a time, you live all the
days of your life.

Don't give up when you still have something to give
Nothing is really over … until the moment
you stop trying.
Don't be afraid to admit that you are less
than perfect,
It is the fragile thread that binds us to each other.

Don't be afraid to encounter risks,
It is by taking chances that we learn how to be brave.
Don't shut love out of your life by saying it's
impossible to find.

The quickest way to receive love is to give love.
The fastest way to lose love is to hold on too tightly,
And the best way to keep love is to give it wings.

Don't dismiss your Dreams. To be without
dreams is to be without hope.
To be without hope is to be without purpose.

Don't run through life so fast that you forget
where you've been,
But also know where you're going.
Life is not a race, but a journey to be savored
every step of the way

2017 miles Day 65

Have a Marvelous Monday!!!  

Keep it real.  

Take time to exercise Your trinity.

Smile a lot

Laugh a lot

Make smart food and beverage choices.

Now start your week and - Get Out There!!!

2017 miles Day 64

Going to failure is not the same as failing. For failing is to decide there is no use trying. Going to failure is merely a new place from which to launch yourself. 

~Tony Garcia

Have you ever tried and tried and tried, but you just don't make it.  Your body is tired.  Your mind is trying to push it just a little more and your body says - ENOUGH!!!  This my friend is not failing to accomplish a goal.  There is a difference between failure from not trying and failure after giving it your all.  Recognize this.  Set your bar and today.  Push just a little more.  When your body says - "ENOUGH" - listen to it and tell your mind to take a break.  Then take some time, adjust, and know that you pushed the limit and realize that there is a limit to what the body can do.    

Today is my "long run" day.  It's an "enjoy my run" day.  It's a "listen to my body" day.  It's a "take time" day.  My long run today is scheduled for 9 miles.  If I feel like it, I'll go the extra mile.

Keep it real this week.  

• Eat your veggies and fruit.  They aren't that bad.  You'd be surprised how easy it is to add them to your day.
• Eat at least one meal this week that you prepared from scratch - nothing premade out of a box or can or sack.  (This is not as hard as you think.  This week I'll give some ideas)  
• Read food labels and avoid foods containing ingredients you cannot pronounce.
• Continue to exercise the trinity of You.  
• Continue to make good beverage choices.

Now - GET OUT THERE!!!!!

2017 miles Day 63

Life is not made up of minutes, hours, days, weeks, months, or years, but of moments.  You must experience each one before you can appreciate it.

~Sarah Ban Breathnach

Life is but a finite set of moments.

And within those moments, we decide how we shall live.

There comes a moment you will have to face your fears or turn and run.

Face your fears.

There comes a moment you will have to believe you can or doubt you will.

Believe you can.

There comes a moment you will tell yourself, "Take a chance" or "Not a chance."

Take the chance.

There comes a moment you will celebrate that you tried or regret that you never did.

Celebrate.

There comes a moment you will have to decide:  jump or stand still.

Jump.

Life is but a finite set of moments.  Live each one.

Exerpt from:  Wanna Know a Truth by Tony Garcia, pg 83

Now GET OUT THERE ....  Live your moments!!!!!!

2017 miles day 62

Friday - Friday - Friday!!!

It's the last day of the work week.  Enjoy your day!!!  Remember that You are AMAZING!!!

Today's post from Wanna Know a Truth by Tony Garcia, pg 82

It's daring to be curious about the unknown, to dream big dreams, to live outside prescribed boxes, to take risks, and above all, daring to investigate the way we live until we discover the deepest treasured purpose of why we are here.

~Luci Swindall

I hope your dare
I hope you dare to choose failing greatly over failing to try
I hope you dare to taste your fears over tasting the bitterness of regret
I hope you dare to chase the impossible over settling for the comfort of your own limits
I hope you dare to spread your wings over standing at the edge
I hope you dare to break yourself wide open over fearing your brokenness
I hope you dare to be your own superhero over hoping to be rescued.

2017 miles Day 61

Coconut Water???  Really???  What's the big deal???

For a land-locked, nontropical girl, I hadn't heard of it until I had my first taste of this actually-quite-interesting refreshment when visiting my daughter in Salt Lake City last summer.  Yes, it was sorta delicious and refreshing ... kinda expensive ... but so are other flavored waters, sports drinks, etc...  I didn't really think about coconut water again until the other day I was reading an article about the health benefits of coconut water.  More research was needed.  Here are a few articles I found.

The Truth About Coconut Water (WebMd)

Is the Coconut Water Craze  All It's Cracked Up To Be?

This next one from the New York Times was kinda funny...........
Coconut Water Changes It's Claims

Bottom line - water is just as good, and if you need to replenish electrolytes lost include a very inexpensive banana with your glass of water, or a hand-full of nuts.  Interesting how marketing and consumer cravings for the next-new-thing plays so much into what we think is getting/being healthy.

On the other hand, drink what you like.  If you don't like the taste of plain water, you won't drink it resulting in hydro-deficiency.  At the same time, be mindful of what is in that drink of choice..........

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

2017 miles Day 60

The first day of March and the beginning of another challenge:

March

Eat 5 servings of fruits and vegetables every day

Avoid eating Processed Food

There is no doubt that health and nutrition are closely related.  This month my focus will be on making healthy food choices along with keeping up with the January hydration challenge and the February exercise challenge.  I am not a Nutritionist, nor do I claim to be anything but a person concerned with living a healthy lifestyle.  

This month I will be reading:  Dietary Guidelines for Americans:  2015-2020 and sharing it with You.

So - let's get started:  from the introduction of the Dietary Guidelines For Americans:  2015 - 2020 

Nutrition and Health Are Closely Related

Over the past century, essential nutrient deficiencies have dramatically decreased, many infectious diseases have been conquered, and the majority of the U.S. population can now anticipate a long and productive life. However, as infectious disease rates have dropped, the rates of noncommunicable diseases—specifically, chronic diet-related diseases—have risen, due in part to changes in lifestyle behaviors. A history of poor eating and physical activity patterns have a cumulative effect and have contributed to significant nutrition- and physical activity-related health challenges that now face the U.S. population. About half of all American adults—117 million individuals—have one or more preventable chronic diseases, many of which are related to poor quality eating patterns and physical inactivity. These include cardiovascular disease, high blood pressure, type 2 diabetes, some cancers, and poor bone health. More than two-thirds of adults and nearly one-third of children and youth are overweight or obese. These high rates of overweight and obesity and chronic disease have persisted for more than two decades and come not only with increased health risks, but also at high cost. In 2008, the medical costs associated with obesity were estimated to be $147 billion. In 2012, the total estimated cost of diagnosed diabetes was $245 billion, including $176 billion in direct medical costs and $69 billion in decreased productivity.[1]

The bottom line:  Our country is failing the grade when it comes to healthy lifestyle behaviors which include nutritious food and exercise.  When I hear the term "nutritious food" I hear "real food" that doesn't contain preservatives or a lot of processing.  

Starting today, if you haven't been already doing so, read the ingredient label of the food you eat.  My rule of thumb is - if it contains things that I need a degree in chemistry to pronounce, I wonder if I want to put it in my body.