Monday, September 30, 2013

Health Tip: Stain remover for clothes...

To make your own stain remover for clothes, mix 2 tablespoons cream of tartar with 2 drops of peppermint or lemon essential oil and water. Spread the paste on the stain and allow it to dry before washing.

Sunday, September 29, 2013

Health tip: Those who move more move longer...

"Those who move more move longer." William Sears, MD

Saturday, September 28, 2013

Health Tip: Delicious salad...

To create a low-calorie delicious salad, slice two ripe red tomatoes and place them on a serving dish; top the tomatoes with thinly sliced red onion and sprinkle on a little fresh basil; drizzle with balsamic vinegar and ground black pepper. Toss gently to mix.

Friday, September 27, 2013

Health Tip: Slow paced music...

Slow-paced music has been shown to lower heart rate and blood pressure. When feeling stress, put on some slow-paced music to relax, unwind and de-stress.

Wednesday, September 25, 2013

Joy Heart Tip: Just blurt...

Think of a challenging circumstance or difficult decision you happen to be facing right now—something that's been keeping you up at night. With this situation in mind, write the first answer that comes up when you ask yourself the following questions. Don't overthink the answers. In fact, don't think about the answers at all—just blurt.

Health Tip: Reducing blood pressure meds...

According to research studies, a weight loss of 10 pounds has been shown to reduce the need for blood pressure medication by 36%.

Tuesday, September 24, 2013

Joy Heart Tip: Leadership...

We typically think of leadership as a “superior” dominating the behavior of an “inferior.” That is not the kind of leadership that will help the Team, or save the world. Part of the transformation of human consciousness is understanding that we can lead from any social or economic position, if we access our power to direct our own thinking, make our own choices, and respond to our own sense of right and wrong.

Health Tip: Prolonged hypertension...

Prolonged hypertension increases the risk for heart attack, stroke and kidney failure. You can control hypertension by modifying your diet, increasing physical activity and adopting a healthy lifestyle.

Monday, September 23, 2013

Health Tip: High Blood pressure ...

A high salt diet, obesity, stress, smoking or excessive alcohol consumption can lead to high blood pressure.

Joy Heart Tip: Slow and steady...

If we go slowly and steadily, and go where our hearts' desire, we find ways to get back to the places we love and do the things we love. Slowly and steadily, magic happens

Sunday, September 22, 2013

Health Tip: Hypertension the silent killer...

High blood pressure (hypertension) is often referred to as the silent killer because symptoms are rare. Most people don't know they have it unless they have their blood pressure measured.

Saturday, September 21, 2013

Health tip: Help the body detoxify...

Physical activity will help the body detoxify by improving the way the tissues use oxygen and eliminate waste products in the sweat, and it will help reduce feelings of stress.

Friday, September 20, 2013

Health Tip: At least half your body weight...

Drink at least half your body weight in ounces of pure water daily. Staying well hydrated is essential to assisting your body in flushing out toxins through the kidneys and liver.

Health Tip: At least half your body weight...

Drink at least half your body weight in ounces of pure water daily. Staying well hydrated is essential to assisting your body in flushing out toxins through the kidneys and liver.

Health Tip: At least half your body weight...

Drink at least half your body weight in ounces of pure water daily. Staying well hydrated is essential to assisting your body in flushing out toxins through the kidneys and liver.

Thursday, September 19, 2013

Recipe for today: Grilled Portobello Mushroom Burgers

Ever wanted to try going vegan? Give your body a break from meat, dairy and eggs for just one day with these three hearty meals.

Grilled Portobello Mushroom Burgers

4 Portobello mushrooms, stems removed

3/4 cup sake
3 tbsp soy sauce
2 tbsp balsamic vinegar
1 tbsp olive oil
3 cloves garlic, finely chopped
Juice of one lemon

4 crusty rolls
1/2 cup watercress
Grilled yellow and red bell peppers (optional)
Vegan mayo (optional)

Mix all marinade ingredients together. Place mushrooms (gills up) on baking sheet. Gently spoon marinade over mushrooms every 10 minutes for a half hour.

Using a grill brush, grease up your grill with olive oil. Preheat with medium or high heat.

Place mushrooms (gills up) on grill. Close lid and let mushrooms grill for about 5 minutes, lifting the lid to baste with marinade every few minutes. For cross-hatched grill marks, turn mushrooms 90 degrees and cook for about 3 more minutes.

Flip mushrooms over and cook for 3 minutes. Grill times may vary, so gently press where stems used to be. Once they’re soft and juicy, remove from heat and let rest for a few minutes. If using peppers, baste peppers with olive oil before grilling.

Arrange sandwich with watercress, peppers and mayo (if using). Enjoy!

Joy Heart Tip: My challenge for you...

Here’s my challenge for you: If you want to find your passion, know your life’s purpose, meet your soulmate, or feel intensely alive, don’t look toward the fun things that fit logically into the flow of an easy life. Ask yourself, “What am I running away from?” Whatever that thing is, turn around. Walk toward it. Face it and conquer it, or die trying.

Health Tip: Check with your doctor...

Check with your doctor to see if you are a good candidate for a detoxification program. Detoxifying your body may restore energy levels, improve digestion and strengthen your immune system.

Wednesday, September 18, 2013

Health Tip: Detoxify...

Following a good detoxification program once or twice a year plus eating a nutritious diet all year long, will help your body eliminate the buildup of harmful toxins caused by air pollution, pesticides, fungicides and other chemicals.

Joy Heart Tip: Odds against feelings...

If you’re reading this at a time when the odds against you feel large and your chance of success tiny, pay attention. Go for a lot of walks. Notice what you feel compelled to learn. Follow your hunches. Hold in your mind’s hands, see with your mind’s eyes, hear with your mind’s ears, the unbelievable good fortune you hope will happen to you.

Tuesday, September 17, 2013

Joy Heart Tip: All humans are united...

All humans are united, no matter how great our differences, by our fear of looking dorky.

Health Tip: Naturally laugh a few times a day...

Most people naturally laugh a few times a day; however, you can increase the benefits of laughter by consciously choosing to laugh more often.

Monday, September 16, 2013

Hello amazing friends!

Hello amazing friends! 

I'm Kim Groshek, the voice of this page. I wanted to take a moment to formally (or as "formally" as I ever get) introduce myself and my services to you.
I've worn many hats as I've journeyed through this Life, mom to an inspiring daughter, wife of 25 years to my wonderful husband, and I as a former engineer, computer scientist, manager, and current entrepreneur, film producer, author, book reviewer and many, many more.

While these describe some aspects of who I am, I am so much more. I love Life, am a life-long student, a seeker, a coach, a teacher, a writer, a healer and a friend.  Most of all I am very connected to the earth and learned, not so long ago, that focusing on my spirit and being grounded, each day, is very important.

I offer you the chance to know yourself as the amazing person that you are! Together we can explore the path to your happiness as you create the life of your dreams.  I enjoy assisting you in remembering Who You Are and to offer tools to help you open the closed door, seeing something behind it that is fresh and new and how you can become all that you desire.

Through one-on-one coaching sessions, you and I can explore the most effective ways for you to find your own happiness, to embrace your own desires and to create meaning in your life.

If you would like the chance to work with me to create your path of happiness, I encourage you to contact me at to schedule. 

I look forward to sharing this journey with you!

Health Tip: Laughter benefits...

Research shows that laughter has many benefits such as it boosts endorphin levels, increases circulation, enhances the immune system, and laughter exercises the facial muscles, shoulders, diaphragm and abdomen.

Sunday, September 15, 2013

Joy Heart Tip: Go Confidently in the direction of your dreams... (Thoreau)

Go Confidently in the direction of your dreams... (Thoreau)

I feel deeply rooted.
I am connected to my body.
I feel safe and secure.
Just like a tree or a star, I have a right to be here.
I stand for my values, for truth, and for justice.
I have what I need.
I am grounded, stable, and standing on my own two feet.
I nurture my body with healthy food, clean water, exercise, relaxation, and connection with nature.
I am open to possibilities.
I am grateful for all the challenges that helped me to grow and transform.
I trust in the goodness of life.
I make choice that are healthy and good for me.
I trust myself.
I love life.

Saturday, September 14, 2013

Health Tip: Say affirmations...

Saying affirmations is one way to create positive expectations. An affirmation is a strong, positive statement written in the present tense. Examples are: "I am fit and healthy" or "My life is filled with peace and joy."

Health Tip: Say affirmations...

Saying affirmations is one way to create positive expectations. An affirmation is a strong, positive statement written in the present tense. Examples are: "I am fit and healthy" or "My life is filled with peace and joy."

Friday, September 13, 2013

Health Tip: Stay Positive...

Studies have shown that positive emotions boost your health. Almost anything that makes you feel good about yourself will help you stay healthy.

Joy Heart Tip: Fear don't use it...

Trying to motivate yourself with fear is like screaming at a child, “Do something, dammit!” You’ll either freeze up or act in counterproductive ways. Fear widens the knowing-doing gap. Don’t use it.

Thursday, September 12, 2013

Health Tip: Prevent accidentally causing fire...

To prevent accidently causing a fire or burning yourself, keep objects such as kitchen towels and paper wrappers away from the stovetop. Roll up loose long sleeves when cooking.

Wednesday, September 11, 2013

12 Days of Christmas Ornament Exchange.

Simple instructions...
What this is about?  It’s a Christmas Ornament swap.  Each person “makes or buys” (your choice) 12 of the same ornament.  You send 1 ornament each to 11 other participants and keep 1 ornament for yourself. You receive 11 different ornaments before Christmas and open one a day and hang your new custom made ornament on your tree.  Giving you 12 new ornaments to brag about and enjoy!
What you get?  You get 12 new beautiful Christmas ornaments for your tree.
Requirements:  Ask 11 people plus yourself if they want to participate.  12 individuals will provide or make (at least 12) of the same ornaments, the  Ornament is $5.00 or less, the  Ornament is unique, the Ornament is handmade or purchased, and the  Ornament will be sent by given date (November 23rd).

Steps… *These are the 12 Days of Christmas Ornament Exchange 2013 rules.
  1. You make or buy 1 ornament design and give the same ornament to 11 people, and save one for yourself, who agreed to be a part of the 12 Days of Christmas ornament swap.
  2. One ornament will be sent to each of the participants addresses on the list.
  3. You individually wrap each ornament.
  4. You are assigned a number for the ornament swap, your number will be listed by your name and address.
  5. Make an ornament, 12 times~
  6. Once you have completed making your 12 ornaments, take a picture of all 12.
  7. Send (Email) the picture of all 12 ornaments to me, the swap hostess, prior to sending your ornaments. (I'll post the picture on social media the day the ornament is planned to open). **New This Year!**
  8. You send your gift wrapped ornaments include YOUR ASSIGNED number taped on the outside wrapping of each of the 12 ornaments you send to the people listed so they have it by December 1st. 
  9. You send out 1 ornament to each of the 12 people on or before the date. 
  10. There will be a swap hostess.   *that’s me, I will make sure communication is sent out regularly for the next couple months. 
  11. Starting on the 1st day of December each person will open the ornament gift that is numbered in sequence and hangs them on your tree. (*so for example: on December 1, you will open #1 wrapped ornament, on December 2, you will open #2, and so on).
  12. The swap hostess will send a reminder email to give you a heads up that it’s time to mail wrapped ornaments around Thanksgiving 2013.
What you will do to prepare…
  1. Make or purchase 12 of the same ornaments,
  2. Take a picture and send (Email) the picture of all 12 ornaments to me, the swap hostess, prior to sending your ornaments. (I'll post the picture on social media the day the ornament is planned to open). **New This Year!**
  3. Individually wrap each of the 12 ornaments (*additional idea but not required but something fun IS to include a short word, story or sentence if you want that explains it's meaning)
  4. Place your assigned number on each wrapped ornament, visible so people know which order to open their gift.
  5. Address each ornament with one of the 11 addresses.  Each ornament will be sent to different addresses from the address list.
  6. Send all 11 packages through the mail by last week of November, I suggest that you mail your ornaments by November 23rd to give the mail service enough time to ship the ornament to the appropriate person.
What you will do when you receive the 12 packages from others…
  1. Packages will be received on or before December 1st.
  2. You will open package #1 on December 1st and display it proudly for family and friends.
  3. You will open package #2 on December 2nd,
  4. And so on until you reach the last day of December 12th.  *Hence, the name 12 days of Christmas ornament swap!
  5. Enjoy your 12 NEW BEAUTIFUL ORNAMENTS for 2013!
*I will post the ornament each day on my blog site and post on Social Media Sites: 


Joy Heart Tip: Love yourself as you are...

There's one final reason you absolutely must love yourself as you are: You are lovable. Can you show me any baby in any nursery who isn't priceless? No. There's no such thing as a worthless newborn. And the essential value that was born into brand-new-baby you can never be extinguished. This means that even if you think you're being absolutely honest, believing yourself to be anything other than astonishing, incomparable, and infinitely precious makes you a habitual liar.

Health Tip: Install smoke detectors...

Install smoke detectors in or near every bedroom and on every level of your home. Test the alarms monthly and change the batteries at least once yearly.

Tuesday, September 10, 2013

Health Tip: Start today...

"When it comes to eating right and exercising, there is no 'I'll start tomorrow.' Tomorrow is disease."
V.L. Allineare

Monday, September 9, 2013

My 2nd Century Bike Ride...

Seek the friend who's hand helped you and tell them what they mean to you.-- Source Unknown 

This past weekend I did my second century bike ride. For those of you who are new to biking, a century ride is 100 miles on the bike. We signed up for this weekend, two-fold: 1. I am in the middle of training and thought it might be a good alternative to a long run and 2. It is my husbands first time doing it.

My intention for the day ride was to enjoy it, take in the scenery and enjoy riding along with my husband as the radio on his bike bars played.  Well, this was not the case at all.  When we arrived at the fairgrounds at 6 a.m. the lot was already half full of cars and everyone was solomnly getting ready for their days adventure.  I noticed each person had head-to-toe race attire that put my colorful shorts and tennis shoes to shame.  I realized right then, that this was not a crew of bike riders in it for a leisurely bike ride.  Instead, many were doing this as an alternative training ride.  There were teams of people from Indiana, Colorado, and Minnesota, just to name few.

We picked up our registration bracelets and got our bikes ready for the long ride.  And off we went.
I'm riding along on my new bike, given to me as a birthday present, proud to be able to sit up straight as my handle bars allowed me, and the suspension from sprocket to help ease the bumpy roads.

As I road, and the crowd of bikers around me dissipated, I noticed that every time a biker would pass me they would say, "On your left."  There is a bike-speak that goes on in a long distant bike ride, and this is one of those that allows the rider on the right to know that someone is passing them on the left as to not swerve out in front of them.  There are other forms of bike-speak as well, like when a car is coming, people will say, "Car back!"  or when there is an intersection, they will check and say, "Clear!" when there is no car.  There are all sorts of things, but you catch on quickly.

This is my second century bike ride.  My first was a race, called Race the Lake the ride is routed around
Lake Winnebago and it was a beautiful route.  In this race, I knew it was a race, so I planned for it.  My time reflects it too.  So, I know that I can ride a century in a proper time and 'could make it' in an ironman distance and make the cut-off.  (I am considering doing an ironman someday, and it's been on my docket list for a couple years.  Because my goal is to do one before I'm 50, we'll see on that...)

During the bike ride, there were many times I said to myself, "Now, why am I doing this?" and "I wonder if I should do the 50 miler instead." But, kept forging forward, enjoying the scenery.

I I told myself, I'll probably never do this again. But, if I have a goal to do an ironman before I'm 50, it's a probability. Now that I see the times coming in from the Wisconsin Ironman, I have a lot of work to do to get my time down.

There were several rest stops along the way, approximately every 15 miles.  That worked out well for me because I could chip away at the mileage, so that I wouldn't be looking at the bigger scheme of things, which kept me going.  I stopped at the first stop and ran into my husband.  Yes, he ended up riding a head.  We caught up and replenished, then on our way.

The same people who passed me before, were passing again, saying, "On your left!"

After a while that got a little irritating.  One person saying it was fine, but one after the other, got to be too much.  I knew that if one said it there was typically a group of riders alongside them.  There were groups called the "Cheese Curds" or the "Beer Steins."  They had very catchy names.

The route was very pretty, hearing the Lake Michigan waves hitting the shore was nice.  The cool breeze was good; although, it was cold in the early morning and it made me shiver until I warmed up, which took a good 10 miles.

My second stop, I thought, "Maybe I should take the 50 mile route."  After I replenished, I headed off, only to see the markings on the ground say '100 mile century' the 50 mile markers were gone.

I must have missed the turn. Out of luck.  I said, "Well, I'm in it for the long haul."  This was around mile 30.

As I rode, I enjoyed the scents and sounds of Door County.  When reaching the mile 50 rest stop, I was treated with a strawberry sundae.  I took it!  Rested a bit, enjoyed the view of Lake Michigan, then off I went.

At mile 60, a rider, once again passed me saying, "To your left!"  Then added, "You're almost there."  I thought to myself, 'with 40 miles to go?'  This happened several times.  I'm not sure if it was because of the bike I was riding wasn't a race bike or if they wanted to make me feel good because they felt bad they were passing me.  Who knows.  I thought those comments were strange.  I knew I was doing fine and enjoying the ride.

Around mile 80, my thighs were burning.  At this time my husband caught up to me, or I caught up to
him at a rest stop, I think it was around mile 70.  And we rode the rest of the ride together.  We saw this beautiful home with all sorts of art constructions.  I had to stop and take a picture. The artist had very unique ideas and it integrated into the landscape quite well.    We had two more rest stops before we were home free.  As we rode together, listening to his radio, people were more apt to ride a long for a bit and enjoy the music with us or talk with us about the radio, saying, "Now that's the way to do it."

At the last stop, we only had 6 more miles to go.  My husband kept saying, "I haven't done the 100 miles yet, who knows..."  Well, suffice it to say, we made it.

After everything was said and done, I can happily say, "I did it."  No, I wasn't the first, second or third athlete to cross the finish line.  And no, there were no more crowds to cheer me in.  Just my husband, and I crossing the finish line together.  Happy we made this accomplishment together.  Enjoying the full day of scenery, camaraderie and exercise.

Congrats to my husband for completing his first 100, woot!

Health Tip: Healthy tasty trail mix...

A healthy and tasty trail mix is to combine 1 tablespoon each of raw pumpkin seeds, raw sesame seeds, sliced raw almonds, wheat germ, raisins and dried cranberries.

Sunday, September 8, 2013

Health Tip: Fresh sage leaves...

Adding some fresh sage leaves to a green salad will make it more nutritious and flavorful.

Saturday, September 7, 2013

What I Know for Sure...

Gratitude for... Best of times and worst of times, what I know for sure is that when I focus on these things, a light goes on, energy exudes and peace comes to light.

In the end, the only difference between best and worst is that everyone laughs, cries, grieves, yearns, is happy and sad.  We fill our life with different life experiences.

Here are my 20 favorites:
  1. A great book.
  2. Spinach, vegetable walnut with lovely spices and thin-thin crust pizza.
  3. A long bike ride with my hubby.
  4. Morning time hanging with my favorite guy and favorite daughter, relaxing over a cup of coffee and reading the newspaper.
  5. Sitting outside on the porch on a rainy day, smelling the scent of rain.
  6. Crushed strawberries mixed with homemade lemonade.
  7. Eating vegetables that are nurtured by my guy, grown in my garden.
  8. Being still.
  9. Embracing silence.
  10. Practicing gratitude on a daily basis.
  11. Hot Inner Fire Yoga which gives me peace and intention every morning.
  12. Hanging with my best friend(s) talking the morning away over a hot cup of coffee.
  13. Taking long walks on the nature trail.
  14. Sharing my creative gifts with others.  And in return, being taken care of, given gifts from those creative friends.  Like my beautiful daughter gives me her gifts by consulting me about fashion, what looks best on me and what colors bring out my creative style.
  15. Being around people who support me whole-heartedly.
  16. Writing my stories and sharing my experiences through books.
  17. Leading bold leaders, sharing my stories and experiences with others, large audiences, observing when the lightbulbs go off, watching the moment when a person comes alive with new thoughts and ambitions.
  18. Savoring the moments.
  19. Running, solo, with friends and with groups.
  20. Exploring new places.  Traveling!!!
Each and every day is a blessing!

Fashion: My favorite design

The casual outfit my fashion consultant put together for me.  *Contact me for a reference.
Fashion Design #1

Health Tip: Sage the fragrant herb...

Sage is a fragrant herb which research shows has many health benefits such as improving mood and increasing short-term memory. Sage may also ease symptoms of peri-menopause by decreasing hot flashes and night sweats.

Friday, September 6, 2013

Today is a new day...

Not all of us can do great things.  But we can do small things with great love.  ~Mother Teresa

Beautiful quote!  A perfect day to wake up to another year of life.  Take a step, focus, breath.  Each moment, every millisecond is worth the present mindset.  Focus on it, let it resonate, be with the experience.  That exact experience.

It's been a while since I wrote something here, something that makes a difference from  my heart.

I've been so involved with living my dream and giving myself time to breath, that I haven't taken notice of the time that slips away, so quickly.  I was reading my past posts, and looked up at the date, it was 2009.  Wow, I'm slipping.

I have been working with a client lately, and notice subtle comments and am aware of things that I use to get frustrated about and now realize why.  First off, these frustrations are coaching moments, when a person may not have experienced what I know.  Instead of walking away and creating all sorts of tension, it's easy enough to think of a strategy to articulate it so they may connect the dots.

I am in a situation where it is critical that the two of us communicate what is going on to make sure the impacts are little.  I ask questions, and she doesn't really explain it.  At first, I thought she was holding back information, but as I listen and observe, I realize, this isn't intentional.  She really doesn't get what she is doing.  So, in the meantime, I go directly to the source(s) and gain a deep understanding of where we are at and the impacts.  And continue to teach through speaking.  My words are bold and strong and I realize it doesn't help to get frustrated.

Another person confronts her, she really doesn't know.  But it is good that she is open and asks questions and apologizes when she misinterprets.  This is the only way we can learn is by staying open to positive feedback.  Be willing to change and make an impact.

I continue to learn patience.  I suppose this process of 'understanding and patience' will take me until my ripe old age.

The little changes and adjustments will make a big difference in the lives of others around us.

Pay attention to the small things, the one or two words we use.  They can resonate in a very good way.

Have a GREAT day everyone. <3

Madison Marathon 2009

This week was quite the adventure, rollercoaster, you name it! I was originally signed up for the LA marathon, on Monday (memorial day), to walk it with my friend Stacey. I purchased my flight and was ready to go, when I received a phone call from my friend on Monday, telling me she has a business meeting the whole week, over memorial day weekend and has to back out of the LA marathon. She offered that maybe her friend Kim could give me a place to stay. After I hung up, I was a bit frustrated with it all. At first my friend Tim suggested that I just run the LA marathon, I didn't want to do that because I wasn't fully trained for it. I thought about it for a few days, and decided to sign up for another state, Wy had a trail run, it was Green and I had to carry my own bottle and they had stations where you could fill up you water at the different miles. So, I changed my flight arrangements, signed up for the run and pasta feed. By thursday, I went to recheck my flights and it turns out my flight was at 6:40 Pm not am. Which wouldn't work, because I would have to drive 2 1/2 hours from Denver to Wy and I would miss the pasta feed, let along get in by almost midnight. 

Too late for me. They didn't have any earlier flights for me to exchange. So, I canceled my flights, so that I could use them another weekend and went out to the MadCity marathon site to see if i could sign up for a local race in Madison. 

It happened that the half was closed, and they only had 12 spaces left for the marathon. So, I ended up having to do the marathon anyway. I was a bit worried since I really haven't trained correctly. I'm sure Tim would be a little disappointed. In fact, I never seem to train well for my marathons, even my first one, I only ran up to 10 miles a day and nothing more. Did some additional cross training, like spinning, stepper and bike, and of course weights, but that was it. That was in 2002. I did pretty could, had a nice split, coming in at 1:49 for my half and then walked the last three miles, coming in at 4:09. That's okay. I did well enough. Always think if I would have ran the whole thing if I would have come in top three in my age group. I'll keep working on that. Marathons are not my strong suite.

Saturday I headed to the condo, fell asleep around 8 pm after my pasta and broccoli dinner! Took in a lot of gatorade, hoping to fill myself with liquids the day before the race. I kept having weird dreams, waking up at 2 am and thinking about the dreams, having a hard time getting back to sleep. It was weird, kept dreaming that I woke up at 7:20 and was late for the race, which started at 7:30 am. I don't know why.

I woke up at the right time, 5 a.m. A bit tired, but got up, dressed and headed out to the colliseum. Ate my blocks and walked around a bit. It was a cool, breezy morning. I met Diane, from illinois. She was in my age group. She was trying for 3:35 time, her third marathon. She ended up coming in 1st in our age division with a time of 3:25:39. Very nice lady.

I also met a guy who has done the Madcity over 12 times, he mentioned, that if you mentally think half is mile 16, it's an easier block of miles remaining. So, I took note of that and decided to mentally think this way when I ran this run.

The race started on time, and I just ran a slower pace to make sure I had enough energy the whole 26.2 miles. I arrived at mile 4 and saw Jim and Therese Fitzpatrick, I yelled and waved at them. They must have been cheering someone on, maybe their duaghter or son, I don't know.

That inspired me and I kept going. The race had a good amount of water, gaterade and gu. Good stuff,  helped keep me going. I hit mile 10 and said, once I hit mile 16, it will be like halfway point for me.

I hit mile 16 and had to hit the port a potty pretty bad, almost went in my pants, but held it while waiting for the person to get done in there. I chatted with a lady who was waiting to go as well, she said her race was going well. I finally got into the port a potty, with much relief, I headed off to continue the race. So, much better.

The miles kept going by, once I hit mile 23, I new I was home free. It wasn't the easiest last 3.25 miles though. I walked each water station, it hurt walking and once I tried starting up runing, it hurt. But, I continued on. Making it to mile 24.5, water station, last water station before the finish, I walked a bit, then ran slow, trying to keep my posture upright, the best I could. I told myself that I really need to run the whole way, just to say I did. I finished with a clock time of 4:19, chip time of 4:18.18. Not too bad for not training. My half split was a 2:02, good pacing, I think. 

My Stats for the MadCity 2009

bib number: 1350
age: 43
gender: F
overall place: 898 out of 1495
division place: 27 out of 60
gender place: 262 out of 555
time: 4:19:07
pace: 9:52
mile 5: 46:02
half: 2:00:13
chip time: 4:18:18

I realize now that what I did wrong in the Chicago marathon, is I tried staying with the 4:00 pace group, going out way too fast. So, if I just pace myself, slow in the first half I will have a lot more energy coming out of the last 14 miles.

It was a good run, I like the route because we run along the trails on the lakes. It's pretty. I even smelled the lilacs along the way. Beautiful!

I'm proud of myself, that I finished the marathon. My legs ache some, but I'll keep taking advil and drinking liquids. Possibly walk in the water, or go in the hot tub tomorrow. I'm surprised my injuries aren't worse! But, am glad just the same.

That is my adventure running my first marathon of the year!


Roadtrip to Georgia & Florida (6/30-7/6)

Staci and I are planning to take the convertable bug down to Atlanta to visit Kerri and then head over to Florida to visit Marlow and her mom. And for me to meet Marlow and her mom for the first time. I am anxious and excited at the same time. We plan to wing it! No real plans, the plan is what I listed there. The other things we plan to bring is Luna, Staci's new puppy of 2 months, a tent, coffee mug (hee hee), tuned vw bug, clothes and money to pay for hotel and food. I am also bringing my running shoes, hoping to get back to my running each day, at least 3 miles a day would be a good goal. I haven't been running lately because, I don't know, I'm lazy! So, I'm at Staci's condo right now, waiting for the A/C man to see if he can fix the air conditioner. Awesomest, I think it's fixed. I hope it's fixed for the sake of Staci and puppy. We'll see how it all turns out.

Empty Nest ... "Journey"

I am a Mom of an only child. She turned 21 in December and has been living & studying in Spain for the past year. When she headed to college, 3 years ago, she told me specifically that "she wanted to learn her own way and gain more independence", so she purposely decided and told me she would not contact me or I was not to contact her, other than attending her swim/dive meets if I wanted to. It was a hard transition, but it was very good for both of us. We started connecting more after the first semester, although, the first semester she called me here-and-there to share her new experiences with her clubs, volunteer orgs., swim/dive team and sorority she joined. In addition, she had a new boyfriend. During that time and for over three years, I have been working through the empty nest syndrome. It's funny how you ask yourself the question, "What is it that I want to do when I grow up?" I kept mulling that over and over again in my mind. Luckily, I had some consulting work that kept me busy the first 2 years, and about 6 months later, an old acquaintance introduced me to the club. Seeing that I was a runner, I thought, great idea, I'll join this to give me some goals to look forward to. I ended up achieving my running goal, running a half marathon in 25 states in 2 years.

Last year, I ended up getting a sprained ankle and was mending an injury, only doing 5 half marathons during the year, without much running, but a lot of traveling across country for work (which kept me occupied). In the meantime, I kept close ties with my daughter, who we muddled through how we communicated, adjusted as we found things didn't or would work for each of us along the way. In the meantime, I grew tremendously, learning to see my daughter as the responsible adult that she is, and appreciating the wonderful opportunity that God gave me to raise her for over 18 years at home. It was a gift!

I find now, that it is more of a gift now, as she shares her experiences, and I see life through her eyes. Our relationship has changed a lot, it took an open mind on my part and realization that I must be like clay, and shift, mold and get smashed, many ways throughout my adulthood, going forward.

Last year, second year with my daughter away, I decided to take an art class through the university and sign up for a writing and meditation retreat in the Colorado Mountains in late spring. I almost didn't go to the retreat, and almost backed out 3 times in the process, with tears in my eyes the 3rd time, forcing my way to my room. I made it, and these were the best things I ever did for myself.

- Just getting my art materials out and working my hands in the materials again, was something.

- I learned to take time for me and it was okay.

- I met and befriended a small handful of very good friends, coaches, mentors who have been instrumental in my transformation, supporting me on the peripherals without me asking or "thinking" I needed help. One friend, who is now my coach, went as far as reached out to me and offered to coach me free of charge. I said, sure, what the heck! She has been a pivotal part in the changes that I have made during this past year and a half.

- I learned that I can write creatively, I wrote a piece at the workshop, and people were crying as I read it. It made a very strong impact on many people in my group (myself included).

- I wrote my first draft (and illustrated) of my children's book, which I am still muddling through how to get it published with little or no money (or ways / opportunities still learning). It WILL happen, because the 8 year old that I read my piece to just LOVED it... It was a good way to get the temperature of customer feedback.

- I can go on and on, there are so many rich experiences gained by forcing myself to go outside my box.

In December, my consulting gig company, pretty much said there was no work, so in January, I took a cross-country trip to New Mexico, California and Nevada, to see these states, visit family and friends.

I arrived back home, and circumstances led me to kick off running a half marathon every weekend, starting in February in New Orleans. Helping me complete my half marathon in 25 states goal the first weekend of May. I wrote a press release of my experiences, lots of twists and a wonderful journey for me.

My daughter comes home from Spain in June, and I'm excited, but also worried about how I am going to adjust my life with her back in the states. Although, she will be working at an internship about 40 minutes away from our home, she also has gained and shared with me her wonderful learned perspectives, one of which is that she wants to spend time with the people who she cares about most, a small handful of friends and she mentions me and her dad. So, this is another thing for me to muddle through, because I am starting to really enjoy free and hobby my time (finally), but also enjoy my time with Staci. But, know it's also important to make the space available and not allow things to go back the way they were, with my daughter depending on me and us doing too much for her.

We'll work it through, but wanted to share this experience that is near and dear to my heart. And seems very similar to your story.

Thank you for sharing and cheers!

Half marathon in Sun Valley Idaho, Start at the base of Dollar Mountain

Sun Valley Idaho

Well I finished the run! yes it was very hard! I wish I could remember the step-by-step events that I felt throughout the race, like Dane R does, but, I will try the best I can. Here goes...

The first leg, or mile, was uphill. And the altitude was at above 6100 feet. I was breathing pretty heavy and a lot of people passed me along the way. It was tough. It was uphill for the first mile, nce I reached the mile 1 marker, it started going downhill and I started feeling better. I kept telling myself "use the hills". I let the hills take me away. Ghd mountains in teh backdrop were beautiful. It seemed like I just kept noticing the mile markers. I made it to mile 5, passing people and feeling pretty good. As good as I could considering the circumstances. (doing a marathon last sunday probably didn't make it the best situation either). Eventually, I got in the rhythm. I got behind a lady who seemed to be keeping stride. It was slow, but she was chugging along. I figured, I should stay with her and not slow down. I noticed her more at mile 8, because she checked her watch at that time. I figure, if Ican stay with her without giving up, I'm fine! Eventually, on mile 9, there was a long hill, I passed her running up the hill, not fast or anything, just short cadence. I figured I could be her wind blocker the rest of the race, since she was mine the last couple miles. Mile 9 was trecherous!! Not easy. Uphill climb. After I climbed that hill, I lost some of my energy. Making it to mile 10, there were very small hills up and down, reminding me of San Francisco. I tugged along eventually reaching the trail where I saw runners heading back to the finish. I thought, 'great it's a turn around'. Sure enough, running between mile 10 and 11 was the longest, ever. I ran very slow, like a snail. Not moving much. Several people passed me. I barely was moving with each step. But, mile 11 was the turn around, I could see it, finally! There was a gaterade and water stop, so I grabbed a gaterade and walked the turn around mile 11. Then I walked to the water. That little stop seemed to energize me, and I got some more umpf to get my cadence going faster again. I had energy left, so I picked up cadence and hit mile 12. "Only one more mile left, I can do this" I said to myself. I ran to the left turn, and realized I was running on the road that headed to Sun Valley Inn, where I was staying. I knew the rest of the route, so I just kept going. I ran around the bend to the base of Dollar Mountain and ran into the finish. Made it at 2:09.09.
That's my story. I was a little disappointed that there weren't medals, oh well. (the cost was ridiculous for what we got, I thought it was junk). And teh runners were very strong, you could tell they were endurance work-out-aholics. Ha ha, no they probably do hiking and biking, since it's so made for that in this area. Some came in as early as 1:39, wow!

Seize the day...

I woke up this morning around 8:30ish. I've been sleeping in later in the mornings lately. Yesterday I took my bike into Whitewater to the gym, worked out at the gym, then rode by bike back home. I was pretty tired and cold when I got back home, so I went in the hot tub and red my book. Those Francine River's books are very good. Brings me back in touch with God's message, which is helpful to me. Keeping me grounded in what it right for me and God. I am working hard to get into the frame of mind to practice meditation each day. I haven't actually sat down and meditated, but it's on my mind and I know it's good for my heart and soul. It's important to me.

I head off to Mississippi tomorrow morning, very early. I figure if I hit the road by 4 am, I should make it there around 5 pm. The expo goes through 8 pm, so I could get my packet and find a good hotel. I unerstand the area is very southern. Well, I suppose, what do I expect, it is one of the most southern states in the US. I don't have plans to really stay and tour the area much, just arrive get checked in, if I have time to walk the area for an hour that's great. But, I'm sure I will be bushed after driving 12 1/2 hours there. The run is early, 6 am start. Which I like! Then I plan to head back, shower and start the drive back home. That's the plan anyway. We'll see where things take me.

I have a phone call with Tim Borland today, turns out I may be useful as a volunteer for developing his non-profit organization as a possible PM. We'll see how things roll forward. I'm hoping it turns into something rewarding (on several layers) and benefitial to both of us.

My head is foggy today, probably because I overdid exercise or added to my routine. It is good though, because I have to pick up my workouts for training for the chicago. I should hit a daily 10 milers by mid-july, hopefully. And I am hoping to run another marathon in July as well, maybe two, to get my behavior and timing more precise. I'm thinking if I can shave off another 5 minutes from my time, I will be back down to my personal best which is a 4:10. I'd like to hit a 4:00 but it would be really sweet if I hit a 3:50 which would be a Boston qualifier for my age division. I heard Boston is a very difficult race though and I'm not sure if I'd actually do it. Eh... probably will though. That's the whole point.

These are my thoughts for today.

Knowing When to Exhale, When to Inhale, and When to “Hold Your Breath!”…

Wow! This is something I am wrapping my life & head around for the past, I don't know, maybe my whole life. But, things really have been kicking off, taking time to get the dirt ready (longer than many others) since I'd say 2007. The journeys been a long one, and lessons have been great, and I have many mind set-backs, but keep forging forward. I make sure to keep my eyes and ears open to keep aware of the messages and lessons along the way. So many for me to hear and see, and learn from, my inbread path, of things that "I'm suppose to do" is very deep and I fall easily back into those old thought patterns and ways as I continue forward. It's hard when I see colleagues, friends and family getting the "ideal job" and then falling off my radar because they get so "busy" with their jobs and routines once again. I forge forward, keeping strong, and make sure to voice my strength when those who are my network and support (thoughts and words) sometimes stray. You go!!!!! As I go girl! Stay strong.... I believe and I create and become, the seed is getting planted in the soil, and I am watering it, talking to it and making sure the sun is shining on it. I believe that if "i do what I LOVE, the money will follow".... It's taken me longer to learn and realize what I LOVE.....

Refer to this post from Rachel that inspired my comment:

My Running Advice

I just ran 15 consecutive races in the last 15 weeks. The majority were halves, and last week ran a full, without adding distance. Although, this was my 3rd marathon in my lifetime (I prefer half marathons, enjoy them much better, but...) I realize that if you are consistent with training during the week, abs & 1 or 2 sprint work outs, with long distance on the weekend (or once a week), you can make your marathon within a good time. Take it slow the first half, don't feel like you have to make the 1:52 for the first half, just take it slow and reserve your energy for the last half. Believe me, you "will" have the energy the second half (and then some) if you pace yourself correctly. The key is not to go out too fast!!!! You'll lose it otherwise.

As far as diet, eat hearty and good foods, fruits, veggy's, milk (I prefer low-fat chocolate milk), it really helps!!! Then a few days before the race, each more of it, pasta, pasta pasta w/ veggy's that give you anti-oxidants!!!!

Another thing I've learned is that every person is different, so develop a training program that works best for you, and a diet that is comfortable for your body!!

Cheers! And happy running!

Health Tip: Monounsaturated fats...

Olives are a great source of healthy monounsaturated fats. They are high in vitamin E, calcium, copper, iron, polyphenols and fiber.

Joy Heart Tip: Perpetual doing...

Perpetually doing, without ever tuning in to the center of our being, is the equivalent of fueling a mighty ship by tossing all its navigational equipment into the furnace. Fully occupied by the process of achieving innumerable goals, we lose the ability to determine which goals really matter, and why. Only by connecting with our innate sense of truth can we ensure that the astonishing wealth and power human beings have created will be used for intelligent, benevolent ends.

Thursday, September 5, 2013

Joy Heart Tip: Sorrow...

Sorrow is a natural reaction to losing anything significant: a dream, a possession, an opportunity. Productive grief passes through you in waves, which feel horrific, but which steadily erode your sadness. The crushing mountain of sorrow eventually becomes a boulder on your back, then a rock in your pocket, then a pebble in your shoe, then nothing at all—not because circumstances change but because you become strong enough to handle reality with ease.

Health Tip: Vacations good for health...

Vacations have been shown to be good for your health. They refresh your spirits, may enhance relationships, reduce stress and may make you more productive when you return from vacation.

Wednesday, September 4, 2013

Joy Heart Tip: Secrets are like stars...

Secrets are like stars: They’re hot, volatile concentrations of energy, and they have two ways of dying. Over time, small stars simply burn out and cool off, becoming what astronomers call white dwarfs. Massive stars collapse in on themselves, growing so dense that they create an immense gravitational vortex from which even light can’t escape. They become black holes.

Health Tip: Vacation...

A study at the University of Pittsburgh found that people who skip vacations are more likely to get sick.

Tuesday, September 3, 2013

Health Tip: Meditate a short time each day this month...

This month, especially if you have a lot to do, try doing more of nothing. If you don’t meditate at all, try 10 minutes a day. If you do meditate, double your time. Then notice the velocity at which things get done. If you don’t notice an improvement in a week, quit. But give it an honest try.

Health Tip: Reduce so much by losing weight...

"By losing weight, reducing sodium and alcohol intake, adopting a modest exercise program, paying attention to their attitude and engaging in a regular program of deep breathing or meditation, most patients can maintain normal blood pressure without drugs."
Robert Anderson, M.D.

Monday, September 2, 2013

Recipe for today: Gluten-Free Dairy-Free Oatmeal Chocolate Chip Cookies (Vegan)

Gluten-Free Dairy-Free Oatmeal Chocolate Chip Cookies By Heather Crosby


Makes: about 30 cookies  | Takes: about 30 minutes from start to finish

Suppies from the kitchen...
Cookie sheet
Unbleached parchment paper
Large glass bowl and one small/medium glass bowl
Spoon or silicone spatula
Sifter or fine-mesh strainer

What you will need...
Try to buy everything organic. Here’s why.
Dry ingredients
1 1/2 cups almond flour
1/2 cup sorghum flour
1 tsp baking powder (aluminum-free)
3/4 cup sucanat
3/4 tsp fine ground sea salt
1/4 tsp ground cinnamon

1/4 cup applesauce*
3 tbsp cold-pressed virgin coconut oil (warmed to liquid on the stove top if solid)
2 tsp vanilla extract

Fold ins
1/2 cup vegan chocolate chips, or vegan chocolate bar chopped into chunks (make sure you choose a gluten-free brand if you have a sensitivity)
1/2 cup rolled oats (be sure to find gluten-free if you have a sensitivity)

*No applesauce? Just put a washed/cored/seeded/chopped red apple (skin on) in the blender with 2-3 tbsp water and blend until smooth. Voila. That’s exactly what I did for the cookies in the pics.

How to put it together...
Preheat oven to 350°F. Sift dry ingredients together into a large bowl.
Mix wet ingredients together in a small bowl and then add to dry ingredients—mix well.
Fold in chocolate chips and oats.
You can either roll 1″ spoonfuls in your hand and place onto a parchment-lined cookie sheet (bottom, left) for smoother cookies, or place 1″ spoonfuls directly onto a parchment-lined cookie sheet (bottom, right) for cookies with a more rustic edge (see main photo).
Bake for 10-12 minutes (no longer).
Allow to cool on a baking rack, or transfer to a cool plate if you don’t have one.
Store in an airtight glass container in the fridge, or on the counter.
Be sure to pack some up for friends and co-workers.


Joy Heart Tip: Offer yourself kindness...

If you think there is no action that you can perform in your current circumstances that will increase the supply of love in the world, you are believing a lie. At the very least, you always have the option to offer yourself kindness and understanding. That alone can increase the supply of love in the world.

Health Tip: Eliminate...

To reduce clutter, create a habit of eliminating something old every time you bring something new into your home.

Sunday, September 1, 2013

Recipe for today: Three Ways to Make Iced Coffee...

Here are three better ways to create iced coffee, in ascending order of time, effort, and supplies required.
You have: Five minutes
And: a standard coffee maker, ground coffee, water, ice
Do this: Brew your coffee twice as strong as usual. Use the same amount of grounds and half the amount of water. When it's done, pour it into a mug and load it up with ice. The first cubes will melt, bringing the coffee to room temperature and diluting it. Once you have some cubes that aren't melting, it's cold and ready to drink.
You have: A few hours
And: a standard coffee maker, ground coffee, water, ice-cube tray
Do this: Brew a pot of coffee as usual. Pour the coffee into the ice cube tray and freeze. Use these in standard-brewed hot coffee to cool it down without diluting it. Keep in mind that you'll need quite a few to cool down hot coffee and will end up with more coffee once the cubes have melted.
You have: 12+ hours
And: A Toddy Cold Brew Coffee Maker* (or try a DIY one, if you're feeling crafty and adventurous), coarsely ground coffee, water, a measuring cup, milk or water for diluting
Do this: Insert the plug and the reusable filter in the top part of the Toddy (pictured, at left). 
Add a cup of water and six ounces of ground coffee. Using a circular motion, slowly pour three more cups of water onto the grounds. Add another six ounces of ground coffee, and wait five minutes. Then, slowly add the last three cups off water, in a circular motion, making sure all the grounds get wet. 
Let this mixture sit for about 12 hours, then place the top part of the Toddy onto the glass vessel and pull the plug. The coffee concentrate will drip in; the grounds will stay up top.
To make iced coffee, mix one part coffee concentrate with two or three parts water or milk. Store what's left of the concentrate in the fridge — you'll have enough to last you a few weeks, provided you're not a serious caffeine addict.

My take on Fashion, style and shopping.

My take on Fashion, style and shopping.

LOVES:  Yoga, theater, running, ART, reading, travel, and fashion.

HOME: Midwest

WHAT YOU DON'T KNOW ABOUT ME: In high school, I loved to sew.  Every waking moment, when I wasn't eating, sleeping, working or going to school, I would be in front of my sewing machine sewing.   One summer, I created my fall school wardrobe.  In school, I ran out of sewing classes to take, so they created an advanced tailoring class just for me to take.  My plans were to be a fashion designer. Of course, the universe had other plans for me and as I look back, I can see all that I have learned and done are incorporated into what I do now.  The creative process includes: fabrics, patterns and construction.

PERSONAL STYLE: Clean, timeless and unique and artsy!  One day I may wear a slick pencil skirt with heals and the next day I'll wear zippy colorful tights.

MUST-HAVES: Someone asked me once, if you were stranded on an island with one thing what would you want it to be?  I quickly stated, "I can't live without my toothbrush."  Of course, there's more, 'must-haves' for me, if I couldn't have my computer, then it would be a tablet of paper and pen.  I love to write my stories down on paper.  The rest of the things that I 'love', can be done just by being 'me!'  That's what I like about right now in my life!  I can carry all of my experiences with me and share my stories with one person at a time!  As far as clothes, I must have a good pair of crisp pants, shirt, shorts and comfy shoes.  When I travel, you will see me with a very small bag for the week, because I can pack in my running clothes, workclothes and key necessities and still look very professional in meetings during the week.  Everything fits and are used to meet my yoga, running and key professional needs.  It's amazing what you can live on, with less!

SHOPPING STRATEGY: I am not a shopper, just ask my daughter and my daughter is "a fashion-ista!"  Once she encourages me to get out, she inspires me, and before I know it, I am walking out of the store with two brand new outfits. My daughter is my fashion consultant.  I love that about her.  She is talented at pulling each piece together down to the necklace around my neck and shoes that go with the outfit.  So, for shopping, I typically have my list in hand, go to to the store, within 20 minutes I have everything and am back to my car heading home.  I'm glad I have my daughter to put more thought and design into the adventure, she makes it an experience and memory!  Slows me down, and I thank her for that!

BEST ADVICE: Wear what YOU feel good in, it will reflect who you are and what you stand for and don't be sloppy about it!!  And don't feel like you have to wear what everyone else wears.  If you pay attention to the small details you will be proud of you!  And you are the person who are living in the clothes you choose to wear, no one else!

Health Tip: Sponges...

Studies have shown that sponges and dishrags are among the most germ-laden objects in homes. Wash dishrags frequently and discard sponges after use to reduce the spread of germs.