Running and Powerwalking!

Running and Powerwalking!
Get fit with me!

Wednesday, September 10, 2014

Making a difference through my passion for health and fitness!

Dear Friends,

On July 25, 2015 I will be participating in Lake Placid 's IRONMAN as part of the Multiple Myeloma Research Foundation (MMRF) Team For Cures. 

The work ahead of me? Swim 2.4 miles, (3.8km) bike 112 miles (180km) , and run 26.2 miles (41.2km) and raise at least $5,000 for the MMRF. Training for this event is a big challenge, but nothing compared to the challenges faced by patients with multiple myeloma.

Why did I choose to participate with MMRF?

In 1999, my father passed away from Hodgkin's Lymphoma, a type of cancer originating from the white blood cells. The day he passed away, I was registered for my second sprint triathlon to raise funds for cancer. I completed the race and took the first flight out to be with my family. I will never forget that day and the feeling I had as I crossed the finish line in his honor. Now I have the chance to help other individuals who have the second most common form of blood cancer, Multiple Myeloma. Sadly, it has one of the lowest five-year relative survival rates of all cancers. But while there is no cure, great progress is being made.

The Goal: Raise $5,000 for the MMRF!

The MMRF is one of the most highly regarded cancer foundations in the world. An outstanding 90% of the total MMRF budget goes directly towards research and related programming. The MMRF is also in the top 1% of all charities, having earned Charity Navigator’s 4-star rating for the past eleven years in a row.

Please support my participation in the 2015 IRONMAN Lake Placid benefiting the MMRF. I have made a commitment to raise at least $5,000 and I need your help to get there. Please contribute whatever you can through my Personal Page

Any amount is greatly appreciated!

Thank you for taking the time to read my story. I love you Dad!

Tuesday, July 15, 2014

10 Simple Strategies to Forever Change Your Relationship with Food: Without Changing Anything You Eat!

As a health enthusiast, I am passionate about sharing healthy nutrition and fitness tips that will help inspire, motivate, educate and increase an individual's curiosity. I came across this article on I could not agree more with every recommendation Marc David provides. I hope it will help you see food in a new healthy way!


Take 5-10 long slow deep breaths before each meal and your life will change. Oxygen is a literal nutritional enhancer. It’s the key nutrient for our most powerful metabolism. Oxygen is everything. When we breathe fully, we affirm that we’re here, and we’re committed to our greatest vitality…


The more we relax, the better we digest, assimilate and calorie burn. The physiologic relaxation state is the body’s preeminent nutritional state. It’s time to relax more with your meals, and your life. Trust more. Play more. See if you can commit to inner peace, and to finding the still place inside yourself…

Slow Down

Slow is the speed that best regulates our natural appetite, and moves the body into parasympathetic dominance – the ideal state  of metabolic supremacy. Take more time with meals. It’s time to let go of the rush. Value the eating experience. Slow down with food, your loved ones, and your life…

Feel Nourished

Let food warm you, love you, feed you, and nourish you. Allow each meal to touch a place of satisfaction inside you that’s timeless and carefree. Feeling nourished is a most beautiful gift to self…

Be Present

Whenever you eat, simply be aware of your meal. Give food the presence it deserves. Attend to your body. Don’t wander. Capture every eating moment. Forget about multitasking. When you eat, eat…

Be Pleasured

Pleasure is a nutritional requirement, a potent metabolic force, and an agent of health. Pleasure catalyzes metabolic efficiency. It makes life worth living. Welcome pleasure to the table, always…


Food is life. It wants to remind you that you’re here to live, to enjoy, and to celebrate. Allow your meals to be a time when you can smile, share with loved ones, and affirm your beautiful life…


The body is asking us to listen. It speaks to us. It offers generous insights about how and what we eat. Listen to your body. It speaks in a hidden language, and has some wonderful messages to share…

Let Go

Now that you’ve eaten, let go. Give all the worrying a rest. Let go of unkind thoughts about your weight, your body, and your meal. Food asks us to fully embrace it, and fully let go. Are you willing?

Be Thankful

The greater intelligence that created us has gifted us with food. Be thankful. Allow gratitude to be an essential ingredient in every morsel of food you eat. Life has given us so much. It’s time to be grateful.

Wednesday, June 18, 2014

Now that the summer is here, it’s hard to think of training inside. Well guess what?  You don’t have to! There are many ways you can workout without having to train inside.  Here are some examples of how you can train outdoors and get in a workout while having fun.

Kayaking: Targets the core and upper body (shoulders, back, biceps)
Biking:  Targets the legs (quadriceps, hamstrings, calves) and core
Golfing: Targets the upper body (shoulders, biceps, back) and core (including the Obliques) It also  works the
            legs from all the walking
Swimming: This is a low impact exercise that works the whole body
Tennis: Targets the upper body, (shoulders, back, arms) core, (including the obliques) and legs (quadriceps, 
            hamstrings, calves, inner and outer thighs),
Hiking: Targets legs, (quadriceps, hamstrings, calves), back, core and arms if you use hiking poles
Rollerblading: Targets legs (quadriceps, hamstrings, calves, inner and outer thighs), and core
Gardening (Including mowing the lawn): Targets the entire body
Water skiing: Targets the entire body as well as balance!
Powerwalking: Targets the entire body and is very low impact 

Many people are surprised that powerwalking can be considered a form of training.  But it is! Powerwalking burns fat, rids you of stress, improves our self esteem and can help improve your fitness level. It is also a low impact form of exercise. If you suffer from sports injuries or find high impact exercising difficult, powerwalking is the perfect alternative because it reduces stress absorbed by your body. It can actually be more beneficial to your body than running! 

So now that you have some ideas as to how you can exercise outdoors, get out there and train. The world is an open gym. 

Wednesday, June 4, 2014

3 Tips on how to start running

I came across this article after a week of having several of my clients ask me if they can run.  My answer? Yes! Here are 3 tips from another runner who shares how she started to incorporate running into her every day routine.

I can’t stress enough how beneficial it is mentally, physically and spiritually. All-around fitness is my personal preference, and I’m not a hard-core runner, but I do believe that some amount of running can be beneficial and life changing for everyone. With time and experience you'll ease into it and see what works best for you. Although there's no magic formula for learning how to run, there are three important things to keep in mind when starting out.
1. Drop the limiting belief that you can’t run.
In my opinion, this is the most important thing anyone can do before starting to run. If you're someone who subscribes to the “I can’t run!” theory, you’ve got to know and believe right now that it’s not true. I hear this all the time, and as someone who used to be president of the “I can’t run" club, I can justifiably give you a little tough love here. Yes, you can run, and saying you can't is an excuse (unless you have a medical condition, of course). You’ve got to drop the limiting belief or you'll be right: you can’t do it. Remember, your beliefs create your reality.
2. Get comfortable with being uncomfortable.
When I started increasing my mileage, it was anything but easy. I had to experience some pain and discomfort to get there. "No pain, no gain" was my mantra when I was building my level of fitness. It’s important to know that people you see running long distances didn’t just get there overnight, as you may believe. They pushed through tough workouts to be able to do what they do today. If you stop right when it starts to feel tough and uncomfortable, you'll never get better. I always think about it metaphorically: in life there's always some kind of pain experienced during growth. If it doesn’t challenge you, it doesn’t change you.
3. Run even when you're not in the mood.
I know this one all too well. The hardest part of the run can be putting on your sneakers and getting out the door. It's amazing how sometimes running is the last thing you want to do, but once you get out there, you enjoy it and completely forget about how much you didn’t want to.
Running is one of those rare things that has the ability to change a bad mood to a good one just by doing it. It only takes a few minutes to switch from the “I don’t want to” to the “I’m so glad I did it” mindset. Fight the inner lazy battle and get out there!

Wednesday, May 28, 2014

Wear nice shoes and count your blessings!

I saw this post on Facebook and wanted to share. This type of post help remind me of what is truly important in life. I hope one of these statements will inspire, motivate or make you think about what is truly important to you in your life right now. At this very moment. 

1. Your shoes are the first thing people subconsciously notice about you. Wear nice shoes.
2. If you sit for more than 11 hours a day, there's a 50% chance you'll die within the next 3 years
3. There are at least 6 people in the world who look exactly like you. There's a 9% chance that you'll meet one of them in your lifetime.
4. Sleeping without a pillow reduces back pain and keeps your spine stronger.
5. A person’s height is determined by their father, and their weight is determined by their mother.
6. If a part of your body "falls asleep",
you can almost always "wake it up" by shaking your head.
7. There are three things the human brain cannot resist noticing -food, attractive people and danger
8. Right-handed people tend to chew food on their right side
9. Putting dry tea bags in gym bags or smelly shoes will absorb the unpleasant odor.
10. According to Albert Einstein, if honey bees were to disappear from earth, humans would be dead within 4 years.
11. There are so many kinds of apples, that if you ate a new one everyday, it would take over 20 years to try them all.
12. You can survive without eating for weeks, but you will only live 11 days without sleeping.
13. People who laugh a lot are healthier than those who don’t.
14. Laziness and inactivity kills just as many people as smoking.
15. A human brain has a capacity to store 5 times as much information as Wikipedia
16. Our brain uses the same amount of power as a 10-watt light bulb!!
17. Our body gives enough heat in 30 mins to boil 1.5 liters of water!!
18. The Ovum egg is the largest cell and the sperm is the smallest cell !!
19. Stomach acid (conc. HCl) is strong enough to dissolve razor blades!!
20. Take a 10-30 minute walk every day & while you walk, SMILE. It is the ultimate antidepressant.
21. Sit in silence for at least 10 minutes each day.
22. When you wake up in the morning, pray to ask God's guidance for your purpose, today.
23. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
24. Drink green tea and plenty of water. Eat blueberries, broccoli, and almonds.
25. Try to make at least three people smile each day.
26. Don't waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
27. Eat breakfast like a king, lunch like a prince and dinner like a college kid with a maxed out charge card.
28. Life isn't fair, but it's still good.
29. Life is too short to waste time hating anyone. Forgive them for everything!
30. Don't take yourself so seriously. No one else does.
31. You don't have to win every argument. Agree to disagree.
32. Make peace with your past so it won't spoil the present.
33. Don't compare your life to others. You have no idea what their journey is all about.
34. No one is in charge of your happiness except you.
35. Frame every so-called disaster with these words: 'In five years, will this matter?'
36. Help the needy, Be generous! Be a 'Giver' not a 'Taker'
37. What other people think of you is none of your business.
38. Time heals everything.
39. However good or bad a situation is, it will change.
40. Your job won't take care of you when you are sick. Your friends will. Stay in touch.
41. Envy is a waste of time. You already have all you need.
42. Each night before you go to bed, pray to God and be thankful for what you'll accomplish, today !
43. Remember that you are too blessed to be stressed.

Wednesday, May 21, 2014

Are you competitive?

Athletes are often viewed as competitive. They want to be the best in their sport and win! But guess what? Athletes are not the only ones that can be or are competitive. Anyone can be competitive and not just in sports.

There are two kinds of competitiveness. Healthy and unhealthy.

Healthy competition can help push ourselves to get out of our comfort zone and motivate us to be the best that we can be. It can also encourage us to cheer for other competitors, friends, family or colleagues to reach their goals because we enjoy and want to see others succeed as well.

Unhealthy competition can be toxic and hurtful. Not just toward the other person but to ourselves.   For example, an unhealthy competitive person may feel defeated and discouraged when they see other people achieving their goals. So they just give up. But rather than give  up, try and learn from that person. What did they do differently? What were some of their own personal experiences that helped them accomplish their goal?

Another example, and unfortunately the most popular form of unhealthy competition is comparing yourself to others. This often happens through social media, i.e. Facebook.  You scroll through the news feed and you see everyone's '"amazing, happy, and fun," status updates and suddenly you feel your life is boring and unexciting.  But what we fail to remember is that everyone has bad days and very rarely will someone post if something bad is going on in their life! So stop comparing your life to those who share on FB. Be yourself, love who you are and just enjoy reading the posts as if you are reading an entertaining book.

Being resentful of others success is also very toxic. Just because we are not reaching our own goals does not mean that others have to be in the same boat. It can be challenging to accept other people's success when we are struggling.  But remember, everyone has their good and bad days and they may have faced the same or even harder challenges than you. So next time someone you know has an accomplishment, sincerely congratulate them! You may be surprised how much better you feel and it may even give you encouragement to stay focused on your own goals.

Last but not least, are you someone who secretly wishes for others to fail? This might sound strange to some people, but it's more normal than we think. Sometimes we feel so bad about ourselves that we want others to fail so that we don't feel or look like failures.  But this train of thinking has no benefits whatsoever. I can only recommend that you take a deep look at yourself and find out what your unique qualities are and embrace them.  We can not be good at everything and sometimes not reaching our goals pushes us to focus on another goal that is even better. So don't waste time or energy on wishing others to fail, instead, congratulate them on their successes and use their success as motivation.

So, what type of competitive person are you? I am and chose to be a healthy competitive person. I am always pushing myself out of my comfort zone by trying new sports or participating in a variety of events.  I also continuously strive to be better and not just in sports, but in my professional career and personal life as well. However, I'm not perfect and sometimes I find my competitive edge slowly becoming toxic. When this happens, I stop and remind myself that I have my own skills and talents and that the only person I should be comparing or competing against, is myself.

Wednesday, May 14, 2014

How to get out of the "Hater" zone

I came across this article on one of my favorite health and fitness websites, It could not have come at a better time! I find that myself, my friends, family and clients often fall into the trap of letting what other people think about us prevent us from being our true self. We also often take negative comments personally and end up not doing what we truly want to do or express ourselves authentically.  This article provides 10 suggestions in the form of mantras to help us " find our happy" and be ourselves. 

Power Mantras: by Shannon Kaiser: 

Maybe you can relate: you’re cruising along in life doing the best you can, working on making things happen. And BAM, you’re stung by a negative comment, a judgmental friend or a rude stranger. Welcome to the hater zone!
Haters seem to spring up when we try to do a great job. A critic of your parenting skills, your relationship status (or lack thereof), how you dress, where you live or your weight. At the end of all the haters’ catcalls is an invitation to low self-esteem and self-loathing-ville.
Haters can affect us in two ways. They may creep out and attack us for things we're doing or sharing. Or the idea of them can prevent us from moving forward and expressing our true selves. Both are detrimental to our spirit.
Many of my life coaching clients express their fear of moving forward because of what haters might say or do. If they publish the book, or leave the job in corporate, what will those around them think?
Ask yourself if you're actually allowing what people could say to stop you from following your own heart. Recognize that haters can’t get to us when we feel confident and self-assured. The best way to avoid feeling victimized by the string of negativity is to improve your relationship with yourself.
Here are powerful reminders from my book, Find your happy, that can help you gain confidence and feel secure.
10 Mantras To Build Self-Confidence
1. Confidence comes through action.
2. The only approval you need is your own.
3. The fastest way to improve self-confidence is to do the exact thing you fear.
4. Accept everything you are — and aren’t. That is true happiness.
5. At the end of the day, what matters most is how you see yourself.
6. What others say is a reflection of them, not you.
7. You are good enough.
8. It isn't who you are that holds you back; it's who you think you aren't.
9. No one can make you feel unworthy without your permission.
10. There is only one you for all time. Fearlessly be your true self. You matter.