Moving with Intention

Despite the title my editors gave this article, it’s not about fighting boredom while exercising.  This is about moving with a purpose.  It’s about NOT going through the motions.  It’s about setting specific long and short-term goals.  It’s about identifying what you want out of your workout and lifting, running, cycling in a way to make that happen.  We all fall into a rut, but if we really want the most out of ourselves, we must move with intention.

Click the link below to read on.

http://www.deseretnews.com/article/865678437/How-to-fight-workout-boredom.html

Monday Memory- Kathrine Switzer

Me with Kathrine Switer at the 2011 Boston Marathon Expo. What an honor to speak with one of my role models, not just in running but in life.

 

Fifty years ago Kathrine Switzer became the first woman to officially run the Boston Marathon.  Bobbi Gibb had run it before, but rebel style.  Switzer had an official bib.  Her run famously included a “run-in” with race director Jock Semple.  If you haven’t read her book Marathon Woman, get a copy now, find a comfy chair and prepare to be amazed in the truest sense.  Kathrine’s belief in herself and other women have made so many of my own dreams a reality.  It’s not just her physical accomplishments, but her dedication to helping all women around the globe open doors to their own success that inspire me in my own little sphere of influence.  At the young age of 70, she is running the Boston Marathon today to commemorate that historic run in 1967.  I can only hope to continue to follow in her footsteps.

Thank you, Kathrine, for all you have done and continue to do.

Boston Marathon Tips

My 2013 Boston Marathon bib signed by five of the six 2012 Olympic marathoners. Prized possession.

A week from today, some of you will be basking in the glow of Boylston St.  It’s a race like no other.  While I won’t be there this year, I do have a few tips to offer those running for the first time.  Here’s to making the most of Marathon Monday!

Click on the link below to read more.

http://www.deseretnews.com/article/865677447/10-tips-for-running-the-Boston-Marathon.html

From the Archives: Thank You Letter to the Boston Marathon

Boston 2011

 

It’s April, and in two short weeks more than 30,000 runners will make their way from Hopkinton to Boston.  I won’t be one of them this year, but this race hasn’t been far from my mind.  I wasn’t writing about running after I finished my first Boston, but I was after my second.  So this week’s post comes from my 2011 write-up for the Deseret News about the experience.  The race is special in a way no other race will ever be.  Even if you never set foot in the Athlete’s Village, the experience is worth the trouble because it’s not just about the runners.  It’s about the spectators, volunteers, at-home cheerleaders, and the work behind the bib.  Enjoy.

 

Dear Boston Marathon,
I was taught at a very young age that I should always send a thank-you note to anyone who has given me a gift. In keeping with this lesson in etiquette, I just want to thank you for the wonderful weekend you provided for my family and I.

First, I want to thank you for playing hard-to-get. They say that the chase is the most exciting part of the hunt, and you sure proved them right. I’ve made it a personal goal to chase you at every marathon I’ve run. You certainly don’t make it easy. In fact, in recent weeks you’ve become even more elusive, but I like that. You seem to know that we runners like a good challenge. Tell me I can’t, and you can bet that I will. Your constant nagging in the back of my brain has given my weekends structure. Who am I kidding? It’s given my entire year structure. I have calendars with long runs, tempo runs, hill repeats and speed work all laid out in a carefully formulated plan just so I can earn an invitation to your party.

Continue reading “From the Archives: Thank You Letter to the Boston Marathon”

Sharing Time: Group Fitness Etiquette

Instead of pulling something from the archives, today I’m sharing an article that was sent to me last week.  As a fitness instructor, my job and my goal is to help members make the most of their time for the 60 minutes I have them in the room. Those 60 minutes take hours of work.  Behind every cycle class I teach is an hour scouring for new music, designing drills around the music, creating a ride that is enhanced by the music.  There are hours of reading up on the latest findings in fitness, especially in regards to form and performance.  There are days of training and re-training, certifying and re-certifying.  In other words, I work hard to give you my best for that one short hour.  I come prepared to teach.  I want you to come prepared to work.  Group fitness is successful when we work together.  That’s the whole point.  The tips in this article don’t just apply to cycle class.  They work in kickboxing, yoga, Bodypump, pilates, and so on.

I don’t post this to shame anyone into better behavior.  These are reminders for all of us.  I’ve been guilty of talking during a class, so this is as much for me as it is for everyone else.

Click on the link below to read more.

http://www.rodalewellness.com/weight-loss/20-unspoken-rules-of-indoor-cycling

From the Archives- All the Little Things

This column from 2012 is similar to what I wrote last week for Des News.  It’s good to have big plans, but the best way to make them happen is by taking small steps.  My 4-year-old whom I talk about in this story is now almost 10.  She has mastered the art of shoe-tying, but while her goals change, her frustrations remain.  Frankly, I’m the same.  I have to remind myself that progress is progress, whether it comes quickly or slowly.  Here’s to another day of inching forward.

Our Ali-bug.

 

The Cowarts have set a lofty goal this month. We are teaching our four-year-old how to tie her shoes.

This is a big deal. My goal as a parent is to raise children who need me less and less each day. Such an endeavor can be, and most often is, painful for both parent and child.

My pain stems from the need to feel needed, and while I rejoice with each milestone met- potty-training, cutting your own pancakes, putting on underwear not backwards- there is a pang in my heart knowing that eventually my children’s independence will march them right out the front door for good.

The children’s pain has a different root. Every milestone for them is a mountain of challenges. Hand-eye coordination, patience, and the ability to follow directions are qualities found lacking in our household, yet these are the very same qualities necessary when learning how to walk, feed, dress, and yes, tie one’s shoes.

Our daughter began her shoe journey with excitement. She has decided to do a one-mile kids’ race in April. She has learned from her mother, and rightly so, that such an undertaking requires new running shoes with real laces. Laces which require tying.

She was going to learn a skill that her big sister has mastered! This, obviously, is a skill that separates the kids from the babies. Eager to graduate from that category, she sat down with her sneakers and hefty set of expectations.

All that disappeared not two minutes later when the little girl we call “Bug” hadn’t mastered this feat with 100% perfection. After twice failing to make perfect bunny ears, she threw the shoes on the ground and commenced whining.

Have I mentioned that patience is a virtue we have little of in our house?

Continue reading “From the Archives- All the Little Things”

Pennies in the Bucket

Life is made of a series of small decisions.  There’s a lot to celebrate in that statement.  Change can be difficult and overwhelming when we focus on the big picture.  But when we break up our goals into smaller steps, suddenly that giant elephant on your plate is devoured (or chips, or cookies- insert preferred snack food here).  The point is if we want change to happen, we have to make it happen.  It doesn’t have to happen in a day.  In fact, slower change is typically more permanent change.  Our family has a “Fun Bucket”.  In this bucket is where we collect our loose coins.  Before a big vacation we typically take it to the bank to cash it in for bills.  It’s amazing to me how much we accumulate throughout the year.  It’s not unusual to save in the hundreds.  The best part it we don’t even notice the impact.  Tell me to put $100 aside, I feel that.  Tell me to put $1 a day aside for 100 days, I barely notice that dollar missing from my wallet.

Click on the link below to read about some of the pennies I’m putting in my bucket now.

http://www.deseretnews.com/article/865674327/Small-changes-make-a-big-difference.html?clear_cache=1

There’s No Such Thing as Perfection

 

This is a hard one to post.  I don’t like focusing on my physical appearance.  When I exercise, I do it for the feeling.  I’ve said it so often I should have shirts made, but honestly, if you feel good you look good.  Not the other way around.

That said, I am human.  I have days when I’m not thrilled with what I see.  More often I see someone who, in my eyes, is the epitome of strength and beauty and I don’t measure up.  We all do it.  I had one of these days last Wednesday.  The critic in me usually makes an appearance when I’m exhausted and struggling to keep up with the daily grind.  My husband had just left for a week-long trip to Chicago that coincided with Parent-Teacher conferences, history presentations at school, Valentine’s day, birthday parties…  you get the idea.

I’d just finished teaching a Total Body Conditioning class when a new member approached me to tell me how much she enjoyed the class.  She then apologized for not being as strong as others and hoped she could look like me one day.  Whoa!  Wait a second!  First off,  everyone is new at one point.  I needed her to know she showed strength simply by showing up to do the work. If she kept that up, she’d be stronger than she could imagine.  Second, while I was flattered, didn’t she realize my body wasn’t perfect?  Of course she did, but she didn’t dwell on the imperfections I was dwelling on.  She just saw a fit girl.  She was admiring the very body I was feeling down about in the moment.  Her words snapped me out of my funk and back to reality.

I’m not fishing for compliments and I certainly don’t want to be a whiner.  My point for writing this is to remind us (okay, mostly me) that perfection doesn’t exist.  While I was wishing to have someone else’s strength, someone was wishing to have mine.  Frankly, it’s a waste of time to pine for what someone else has.  That time is better spent improving what I have.  Accepting who we are doesn’t mean settling.  It simply means we stop wasting energy chasing someone else’s dream.  We focus on our own growth.

Too often I find myself looking at others feeling like they have it all pulled together.  Everything looks so easy to them.  They don’t have the struggles I have.  They don’t have to work hard to stay fit. But of course they do!  And of course they struggle.  Of course they don’t have it all pulled together!  But what struck me most that Wednesday is that others may be looking at me thinking I have it all together!

I’m here to tell you that, yes, some days I’m feeling pretty good about myself.  Overall I’m pleased with how I feel and how I look.  I’m proud of what I’ve accomplished in running and I own the work I put into my classes.  If I expect members to show up and give me their best, I have to be willing to give my best, too.  I’m not going to shrug that off.  But there are occasions when it’s just a victory to roll out of bed and show up.

I’m posting these pics of my stomach just as an example.  It is what it is.  They’re not bad.  They’re not ideal.  They just are.  One pic is of my stomach in a normal standing state.  The other is what I see every time I’m in downward dog or tabletop position when I practice yoga.  This is a vast improvement from a few years ago when my core was much weaker, but this is where I’ve landed.  I’m putting it out there to show you that none of us is perfect.  Okay, maybe someone is, but that someone isn’t me.

When I tell people to be open to change and not to expect the changes to be the same as their neighbors’, I mean it.  And I’m usually talking to me.  My fitness journey is mine, and mine alone.  If we can learn to stop measuring our progress  by someone else’s measuring stick, we will find true freedom.  If we can see ourselves the way others see us, we will find peace.  If we can accept who we are and revel in our strengths, we will find joy.  And joy lasts longer than a six-pack.  It’s about progress, not perfection.

Happy Valentine’s Day, Running- 14 Reasons I Still Love to Run

Don’t running and I make a good-looking couple!

I might always love running, but I don’t always like it.  Sometimes we just need a break from each other, but we always end up back together again.  Initially our relationship felt very one-sided.  I was faithful, but running let me down: injuries, burnout, perceived lack of progress.  Most of the issues were my fault.  I demanded more than my fair share.  I expected running to reciprocate my affection in ways that just weren’t mine to claim.  I wanted fast legs, shiny medals, and a body made of steel.  I saw others reach these goals in their relationships with running, so why shouldn’t I?  Time and time again running tried to tell me I was unique.  Our situation was one-of-a-kind.  I wasn’t like all the other girls.  I didn’t want to hear that.  I blamed my injuries and fatigue on running until one day it dawned on me.  If running was treating everyone else fairly, maybe the problem was me.  Maybe I needed to change. Maybe the problem was more one-sided than I thought.  When it was good, it was really good.  When it was bad, well, whose fault was it, really?  I needed to own my part in this dysfunctional partnership.  I needed to quit playing the victim and look for ways to make our bond stronger.  I needed to reassess what I really wanted from running.  I needed long-term perspective rather than instant gratification.

Fast forward to today and I think we’re in a good place now.  I respect the recovery running demands from me.  Instead of focusing on what running isn’t giving me, I appreciate what it does.  I understand we need some time apart, but when I take a day off, the make-up runs are so great!  Our relationship is stronger than ever now that we have mutual respect and understanding.  So, to running, Happy Valentine’s Day.

Click on the link below to read all about the 14 reasons I still love running after all these years.

http://www.deseretnews.com/article/865673241/Reasons-I-still-love-running.html

From the Archives- Finding Your Mojo

 

Feeling more like Kaitlynne on the left. Hoping to find my mojo and feel like Ali on the left!

February is a dreary month for me.  Holidays are long over.  The once fresh snow is grimy and icy.  The days until summer seem to stretch on into infinity.  Even for an Oregonian who loves a cozy rainy day, I’m sick of the clouds.  I find myself looking back fondly to my surgical recovery this past December when my only job was to walk up, shower and go back to bed to read and nap.  My get-up-and-go has gotten up and left.  So I’m posting this column from 2012 today mostly for me.  Written almost five years ago, these tips still work..  Hopefully they’ll work for you, too.  We all get stuck in a rut.  It’s how we lift ourselves out that really matters.

 

When I find something I love, I tend to go overboard.

A few months ago I took my eight year old daughter to see a Cirque du Soleil show featuring the music of Michael Jackson. I was so excited to take her because I was eight years old when I fell in love with the King of Pop.

My room was wallpapered with his pictures. We played “Thriller” again and again until I knew every “hee-hee, whoo!” of every song. I memorized the “Beat It” dance moves. My brother and I rented “The Making of Thriller” video every Saturday from the local video store.

I was hoping my own kids would fall in love with “Man in the Mirror” and “Billie Jean” the way I had. They did.

In fact, they fell in love with him to the point where they, too, knew every “hee, hee, whoo!” and repeated it over and over. In the car. In the bath. In the kitchen. On the way to school. At the library. Yes, even at church.

It was too much. After years of loving the music, I have reached Michael Jackson burn out.

Continue reading “From the Archives- Finding Your Mojo”