Dream Board

About 6 months ago I created this "dream board".  The idea was to pin up my goals/dreams/plans for the future.  A positive affirmation type of thing.  

Now this is about as crafty as I get.  I just grabbed 2 foam boards from the dollar store (you need 2 so the pins don't hit your wall) and some fabric.  Hot glued it all together and behold...dream board extraordinaire!

But then my procrastination problem kicked in and it sat alone for 1/2 a year propped up against my bedroom wall.  Finally I decided to give it a life. 

I know it's ideal to keep your goals in a highly visible spot to help you stay motivated.  Well mine is kind of like my secret weapon.  I ended up printing off pictures of me in past running form and didn't really want it displayed for all to see anyways.  It hangs on my closet wall behind my dresses.  I know it's there because it peeks at me through the cracks.  This way I can put whatever I want on it without receiving criticism (always helpful....cough, cough) from my loved ones.  Plus it's kind of fun to push away the clothes, like a big motivational reveal.  

Don't judge my folding ability.  I dislike anything that has to do with laundry.

A Closer Look
This board could have taken on many forms and I plan on adding to it along the way.  Included will be more uplifting quotes (physical and spiritual in nature) and places I'd like to take my fam.  But here is the base of my motivational display.

Top View

Left - dates/distances of my current registered races.

Middle - reminder that beginning this running season I am focusing on building mileage vs. speed

Right - List of personal records.  I'm proud of those numbers, and yet I'm always chasing them down.

 In the Middle

 Some pictures to give me hope.  I was once there, and can get there again.  Centered is my monthly challenge.  For March I am becoming a extreme squatter hoping that these buns raise.  I think we all know I'm not talking about flour and yeast.

Bottom View

More pictures and a speed snippet from my R.W. magazine.  I'm designed more for turbulence right now but we are getting there.

See what I mean about keeping my dream board unveiled.  It puts off a kind of shrine to myself even thought that is not the purpose.  The purpose is to give me hope, and that is what is does.  

For my eyes only.  ;)

Published by Kiesha

I've Fallen and I Can't Get Up

We recently moved away from everything I have ever known.  My family, my husbands family, all my friends and basically went out of my comfort zone.  I left my house that I loved, my crossfit gym and family that I had gone to and loved, and I was so worried about my kids adjusting and all the logistics of moving I forgot to think or prepare myself for the fact that I might struggle, and that this might be hard for me.  Well about a month in it started to set in... My kids and husband were adjusting well and all was great except me.  I had found a really negative attitude and felt so lost, for the first time ever I really felt lost.

Photo from cloudwolfwarrior.deviantart.com 

Never in my life have I fallen into a spiral like I was in.  Depression was beginning to set in and I felt alone and somehow worthless.  I found myself comparing my everything to someone who was better than me... better mom's (they are all over pinterest and even facebook), those who were thinner, or more beautiful or smarter or better wives... everywhere I looked everyone was better.  Negativity had taken over my brain, I am grateful people still wanted to be around me, I was possibly a bit toxic with negative comments.  I had worked on trying my go to things, exercise, eating better, taking a Vit D supplement, taking a B complex supplement, using my uplifting essential oils, and even using St. Johns Wart.  I was in a funk...  I was crying a lot, I was not myself, and I felt very trapped.  I am not sure if anyone can relate to what I was experiencing, but I am sure some of you have.  I was starting to disconnect from my family, from those that love me and that I loved.  This feeling  was not completely foreign to me I have battled postpartum depression with all 3 of my babies and I knew that I was headed in a bad direction and that I may need to go get medical attention if things continued to get worse.  I had thoughts of leaving, leaving everything.  Those thoughts didn't last too long because after I had spent a few weeks relaxing on a beach or poolside somewhere...then what, my stuff wasn't going to go away.   I had a moment driving down the hill from our new home thinking if I just drove right into the lake I could just be done (my sane brain was thinking what the heck... snap out of it) but I was in a funk... The other thing that was really messing with my head is that I couldn't understand my struggle... Seriously I have friends who have lost babies, parents, friends spouses, or watched a love one suffer through cancer, I have a friend who lost her arm to cancer, and here I was having a hard time with moving... what!  I am still floored at the way that this got to me, but it did.  A good friend said to me "Your hardest thing is your hardest thing, and it isn't the same as anyone else's hard thing, but that doesn't make it any less real or hard for you." It made sense to me and I went with it.  I am certain this is not the last thing I will have to endure that is hard for me, nor will it be my hardest thing forever, but it's preparing me for those things to come.  The good news is I didn't act on any of those crazy thoughts that were plaguing me, I decided I had to face this head on and deal with it like the woman I had once been (I wasn't sure where she had gone but I was going to find her)  and I am finally back to normal (well as normal as I ever was).

So here is what I did that has helped:

• I recognized there was a problem and as hard as it was I had to ask for help.  I told my husband what it was I needed and what I was feeling and that I needed him. (this was hard, I hate admitting I need help, but sometimes I do) And after several conversations he reacted... it took me telling him several times because he didn't get how bad things had gotten, and he was unsure how to react to any of it.

• I continued on with my go to things I listed above.  EXERCISE is the most under utilized method to help depression.  In a study I read about they talked about how exercise was so important in correcting the imbalances that create depression, its more effective than medication alone.  In fact the study they ran had 3 groups those treated with medication alone, those treated with exercise alone and those treated with both.  The group treated with medication alone had a high rate of re-lapse once off the medication while the other two groups did not. (I wish I remember where I read about this so I could quote the actual statistics, but the idea stuck with me that exercise was sooo important!)

• I signed up for a Marathon (this gave me something to work towards that was just about me, and as I have continued following my training it gave me moments to be proud of myself for accomplishing something that was hard)

• I have made contact with people

• I limited my time online (facebook, pinterest and other sites can really pull you down at times)

• I got out of my house

• Daily affirmations and positive attitude are a must

• I forced myself to get up and get ready (even if I wasn't going anywhere)

• I got normal sleep (there were a few nights I lay awake and finally took some melatonin)

• I made sure I was eating good (or at least better)

• I joined a gym and go to classes there

• I made sure I was hydrating myself

• I tried to recognize when I was hungry vs when I was board and tried to create new habits such as taking the kids for a walk.

• I made a date with someone at least once a week so I got out of my house just me.

• I also tried to do things for other people, this helped me forget about my self for a minute.

• I prayed (if your not religious use mediation instead of prayer or take a moment to list the things your grateful for in your day)

I know that some of you might be suffering from depression that is full blown, please get help, in addition to doing the things that will help you beyond medication or therapy.

Virtual Challenge

Last week I was crowned headstand champion.  My competition...my 7 year old.  That's right.  I totally took her down.  Proof...

Yes those are frumpy mom sweats.  I have them in several colors and wear them with pride.

Let's just say there were a lot of giggles involved and a big head rush.  I'm not talking about letting the victory get to my head.  I'm talking about blood rushing to and from my already starving brain. Good times.

It has been proven that I enjoy a little competition.  I don't have a "win at all cost" attitude but I do like the adrenaline rush, the sportsmanship, the memories, the challenge, and the motivation it gives me to train.   And I do like to win...just not at ALL costs...and not really against my kids.  Although they take me down plenty too.  Let's just say I suck at riding a rip-stick, the hula-hoop, and Super Mario Cart Wii.

Mostly I like to improve upon myself.  Though sometimes I find myself bored, broke, or un-motivated. Here is something that helps get me going.

Join a virtual challenge.

What, When, Where?  Running a race can be exhilarating.  The people, the swag, the bling, the accomplishment - all awesome.  But there can be other factors that are a bummer like cost, travel, and bad timing.  The beauty of a virtual race is that it can be free, done on your own time (within a date range), and from your doorstep.  More awesomeness.  Many virtual races even offer medals if you opt to pay the fee.  

Here are a few resources.

 US Road Running
Best site I've found that offers all kinds of
virtual opportunities.  The cost can be anywhere from free + depending on race and options selected. Bonus -  Their medals rock.

The Boston Marathon World Run
The Boston marathon is the world's longest running marathon.  This year they are opening an inagural event where any participant can pledge to run/walk/crawl any distance.  Cost = Free!  There is an option to donate to the One Fund which helps families effected by the 2013 Boston Marathon bombing if you so desire.  Website states "All registrants will receive a printable bib number, a digital finishers’ medal, and a printable finishers’ certificate."  Sign up by clicking HERE.

Spark People
This site-link is a great training tool.  You can register for a virtual race any week of the year and then simply log your results to see how you did against other competitors. All free.

MoonJoggers
This site is another example of how virtual racing can have a greater purpose. Each of their races make a donation to a foundation.  If your going to pay to run a race, you might as well get a medal and help a good   cause.  Check out their Voyage to Venus event.



To find additional challenges, make Google your friend.  Search engine ideas...

• Virtual races with medals
• Virtual fitness challenge
• 2014 virtual races
• Virtual road races
• Virtual race prizes 2014
• Virtual 5k (10k, 15k, 1/2, Full,) races 2014

Hoping this gives you additional arsenal in getting your motivation moving!

Sometimes I Amaze Myself

Case Study #1

In January I managed to make it to 9:00 a.m. church before it started 3 of 4 times.  

This is a small feat considering I fly solo with 4 kids on Sunday's.  The hubs was so astonished the first Sunday that he couldn't help but acknowledge my presence over the pulpit as he was conducting.  I gave him a thumbs up sign and nodded as I accepted my praise from the laughing congregation.  The second Sunday he was even more surprised and again couldn't contain himself from announcing his AMAZEMENT.  I think by the third Sunday he was just plain speechless.

(We won't talk about what happened the next couple weeks.  
Let's just say I didn't let the pressure of being on time get to me.)

Case Study #2

Sometimes I pre-make my midday snack 6 hours in advance.

Around 5:00 p.m. I'll open the microwave to heat something up for my starving kiddos (that just can't make it to dinner) to find the midday snack I forgot about. Yesterday it was cocktail sausages left over from a Superbowl party. Don't worry, 60 seconds did the trick.


Case Study #3

Music swap = Best Idea Ever!

Last Saturday I held a music swap at my house with a handful of ladies from my running group.  

The plan:  Everyone in our group created a running playlist from their personal music stash.  Then we burned a CD for each person and exchanged over some light laughter and healthy snacks. (It was more like blowing of steam while chugging DP but whatever.)  Now I have about 5 hours of fresh new music to choose from to give my ipod shuffle an overhaul.  SO AWESOME!!!  We've even created a holiday for ourselves.  The first Saturday in February has now become our running group's annual Music Swap day.  It's already on my 2015 calendar.

Meet Kpod.  A shuffle that gets around as much as she does deserves a name.

Great running tunes give me joy.  If you haven't figured it out, I'm pretty much a running geek.  I can calculate pace in my head and estimate how far a run is no problem.  I know the lengths of all the hills within a 5 mile radius from my doorstep, can tell you how to find the perfect running shoe, and I also now how fast a song should be to meet my perfect BPM (beats per minute).  Yes, I really am that geeky. 

But it's like GOLD when I find an upbeat or fast tempo song that matches my stride.  My feet love to pound some serious pavement when this happens.  Here are a few favorites from my playlist.  (I've included some links at the bottom if you want to sample these tunes)

Macklemore & Ryan Lewis - Can't Hold Us (feat. Ray Dalton)

Imagine Dragons - On Top of the World

Matt Nathanson - Faster

Robin Thicke - Blurred Lines (feat. T.I. & Pharrell) [Will Sparks Remix]

Train - Hey, Soul Sister

Colbie Caillat - Brighter Than the Sun

Michael Franti & Spearhead - Say Hey (I Love You) [feat. Cherine Anderson]

Bruno Mars - Runaway Baby

The beauty of the swap is now I've got a bunch of great new tunes that somehow I've managed to miss along the way.  For instance...

Fall Out Boy - My Songs Know What You Did in the Dark

Awolnation- Kill Your Heroes

Don Omar - Conteo  (I have no idea what this song is about since it's in Spanish.  But the beat gets in my head and pushes me.  Sorry if it's something nasty)

One More Trick

Here's another system I use to find upbeat music.  Most songs have a remix.  If you have a song you like but it's a little too slow, search for it's remix.  Ta-da!  For example...

Lorde - Royals  too slow for me.       But it's remix...        Dubstep Radioactive - Royals  much better!

Hope this helps your playlist overhaul as well...and if you get a music swap together, I WANT IN!!!

The Spark

I have a huge love for all kinds of books but mostly the kinds where I can learn and or improve myself.  I know I am such a nerd!  Here is one of my favorites that I wanted to share with you.

For the Kindle Actual Book

This is such an inspiring book, and has great tips and tricks for getting healthy and setting great habits.

"Elephant trainers tether a baby elephant by a thick rope to a stake hammered into the ground in order to limit his range.  Whenever the elephant tries to escape, he is quickly restrained by the bond, and he learns that he does not have the strength to break away.  As the baby matures, the trainers reinforce the boundary set by this rope.  By the time the elephant is an adult he is massive, weighing several tons and capable of enormous feats of strength.  But now the trainer could tether him by a slender thread and he still would not try to escape.  The elephant has grown so accustomed to being restrained that he has no idea of the strength he possesses to free himself.

All of us are conditioned to live within a limited perception of our own power to transform our lives - moving through our days with invisible tethers that hold us back from becoming who we really are.  But while the elephant submits to its restricted boundaries, we possess the freedom to set the scope of our own dreams.  We're free to move out of the dusty circle where we've stood, stuck and discouraged, and into a new terrain that offers a landscape of vast potential."1

I hope this story is as motivating to you as it is to me!  If you enjoy a great motivational, and transformational  health and fitness book, this is a great read.

1  The spark, Chris Downie, Hay House, Inc.  2009