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5 Ways to Be Badass

Keep rising back up

A badass might be knocked down, but she always rises back up. She will not accept defeat, and she stays positive with her eyes on the goal.

Believe you will win

A badass has the spirit of a champion. She believes she will accomplish great things, and if she falls short, she learns from the experience, and comes back stronger. She is patient as she works toward what she knows she can achieve.

Encourage others

A badass knows there is enough happiness and success for everyone, and she does her best to encourage others to achieve dreams, and she pushes competitors to be better.

Sees excuses as dream killers

A badass knows that excuses are really only fear of failure, and if you don’t step out of your comfort zone, you will miss out on some amazing experiences.

Do hard things

You have to step out of your comfort zone to be badass. A badass wants to keep improving and growing and that means doing things that are difficult.

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Can You Communicate with Your Dog?

Do you think communication between humans and animals is possible? If you say no, you should watch the video about the man who taught his dog sign language, or one of the many videos about teaching vocabulary with recordings that the dog can push. Would you be surprised if I told you communication is even simpler than that? Let me tell you about my dog.

Three years ago, my neighbor Lynn, who is a dog trainer, rescued a Border Collie, and asked if we would take him. I didn’t know anything about this breed, but when I met four-month-old Bandit, he ran straight to me, and my heart was lost. The next three days were a little rough because I soon discovered how much energy Border Collies have, and Bandit was acting just like the toddler he was. I also realized how smart he was, and I told Lynn I wasn’t sure I was good enough for him. She gave me wonderful advice when she said, “Talk to him. He’ll figure out what you are saying.”  

I worked consistently on commands, and I talked to him constantly. I would tell him what we were going to do, and where we were going. He went through a phase around two-years-old when even though he heard my command, he would try to ignore me. I would say, “I know you hear me!”

I am amazed now at how many vocabulary words and phrases he knows. If I say, “Go find your bone.” He perks up and takes off to find it, and always comes back with it. If I say, “We are going in the back.” He tears off to the back yard. If he is not sure what you are saying, he turns his head as if to listen better.

Some communication is through physical cues. I know he is scared when he moves in between my legs for safety. He wants attention when he comes over and plops his head on my lap.

I am amazed at how much he can read my emotions. He knows when I’m sad or tired, and that is when he wants to give kisses, or sit on my lap.

It’s possible to not be open to communication with an animal. My husband does not feel a connection to Bandit, and I have had to explain why he does some things. Sometimes, if we go out the front door, Bandit tears off into the woods behind our neighbor’s house. The first time my husband saw this, he started to freak out. I told him, “Honey, it’s okay. He’s running off the crazy. He’ll come back” As I said that Bandit came trotting back to us. My husband said, “Oh.”  

The possibilities for communication are endless, so have some fun and learn together.

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8 Easy Desserts

8 Easy Desserts

Sometimes the best food is the easiest to make, especially when you need something that won’t heat up the kitchen or take to long to make. Here are a few I think you might like.

Pineapple with caramel dip

Slice up a pineapple, put pieces on toothpicks and warm the pineapple and some caramel sauce in the microwave for 30 seconds, or until both are warm. Dip the pineapple in the caramel sauce and enjoy!

Banana boat with chocolate

Cut out a square of foil big enough for a banana. Place the banana on top, slice it length wise and put squares of Hershey chocolate in the middle. Wrap the banana, leaving the top open. Put it in a 350-degree oven until the chocolate melts. Add ice cream or whip or eat it plain.

Strawberries and chocolate dip

Buy a box of baking chocolate and melt the chocolate in the microwave. Dip strawberries in the chocolate with forks.

Oranges and cinnamon

Peel several oranges and put the pieces on a plate. Sprinkle the oranges with just a little cinnamon.

Root beer floats

Frost some mugs in the freezer then fill the mugs with ice cream and pour root bear over it.

Make your own Sundaes

Make a sundae bar with all the toppings you love and make a personalized sundae.

Banana pudding

Make banana pudding from a package, slice up bananas and leave in freezer until it is ready. Add vanilla wafers.

S’mores

Use graham crackers as your sandwich and put marshmallows and chocolate in the middle, and put in the microwave until everything melts.

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10 Easy Ways to Be Healthier

Being healthy doesn’t have to be rocket science or painful. A healthier you is possible with some easy habits. Here are ten to get you on your way to healthy.

  • Drink water. I have to confess that water is not my favorite beverage, but I did an experiment last week to see if it could affect me as much as I heard it could. I have been bloated and tired lately. I decided to drink nothing but water for a week, (except for morning coffee). I started my day drinking a whole glass of water. I drank several more glasses throughout the day and filled up my running bottle for my run.

At the end of day one I did not feel tired, I wasn’t hungry for my 3 o’clock snack, but I still felt bloated. By the end of the week, I lost 3 pounds, didn’t feel bloated, and had more energy.

I watched a documentary with Zack Efron and Darin Olien which explores the world of food called Down to Earth. It is fascinating and it’s on Netflix. In one episode, they learn about water. Did you know that purified water is not good for you? Water has to have minerals to be healthy for us.

  • Eat more vegetables and fruit. Even if you don’t like many vegetables, the way you prepare them can change your mind. I didn’t like squash, but I grew some in my garden and cooked it with olive oil and garlic in a sauce pan and it was amazing.

I decided to start eating a more plant-based diet when I heard a doctor describing how harmful meat was to us. I still eat meat now and then, but I don’t have it very often. It is easy to make a salad with lots of vegetables. You can toss in peanuts for protein and have your favorite fruit for dessert. After a month of doing this, I noticed my complexion looked better. One yummy idea for a fruit dessert is to put a plate of pineapple in the microwave for 30 seconds and then dip the pieces in caramel sauce. I had this for the first time at a Disney restaurant.

  • Move. It doesn’t matter what you do as long as you stand up and move for about 30 minutes a day.
  • Rest well. We should give our body and mind a chance to heal, so put down your phone or computer, turn off the television, and rest.
  • Laugh. Laughter is a powerful medicine. My husband has a child’s laughter as his phone’s ringtone. It’s impossible not to smile when you hear it. Watch funny reels or spend some time with the people who make you smile.
  • Go outside. There is energy in nature that can replenish your soul. Listen to all the sounds, watch what is happening around you, and breathe in all the scents.
  • Check your attitude. Your attitude can affect everything so keep it positive. Your mental health has a connection to your physical health.
  • Evaluate your health honestly. Take some time to think about where you are with your health. Could you improve anything, and what do you have to do to make those improvements?
  • Ditch the excuses. Excuses are roadblocks to your success, and they are usually based in fear. You can be healthier, so start now.
  • Do all of the above consistently. Consistency is the key to success. My amazing husband is stuck in a bad spiral. He starts working out slowly telling me he has to ease into it. He works out for 2 weeks then finds an excuse to stop for several weeks, and the circle begins again.
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Making Movement Fun

Movement is medicine. We were not meant to sit on a couch staring at a screen for hours. Think about how you feel after you have been doing that for awhile. You stand up and you feel creaky because you haven’t moved. Movement is one of the keys to being healthy, and it can be fun. The first thing you have to do though is stop finding excuses, and see the benefits instead. Here are a few ways to sneak movement into your daily life without having to dread it.

Dance. I know if you are like me you are thinking this isn’t possible because you have no rhythm and you also have no desire to look foolish, but you can dance in your own kitchen where no one will judge your dance moves. Get your friends and family involved and watch everyone’s moods improve as the room fills with laughter. 

Before my grandson could walk I would turn on Rick Astley and Never Gonna Give You Up and swirl him around the kitchen in my arms. I loved hearing him laugh as we zigzagged through the house.

If you do have some dance skills, why not sign up for a dance class, or try a Zumba class at the gym?

Go for a walk. You don’t have to keep up a blistering pace to reap the benefits of a walk. Ask some friends or neighbors to join you since the time goes by faster when you are talking.

Garden. I was surprised when two neighbors told me they wished they had a garden. One said she was afraid nothing would grow. I told her if I could grow a garden, so could she. I plant a seed and if it doesn’t grow, I plant some more. Eventually, it works out. Why does fear of failure hold us back from beautiful things so often? The other neighbor said she did not have room. I introduced her to container gardening which is just planting in pots. As long as you have soil, seeds, and water, you can grow things.

Gardening is more strenuous than you would think. you have to tend to it by pulling weeds, eliminating certain bugs, and trimming here and there. It is also a great stress reliever. 

Play like a child. What did you like to do when you were a child? I loved to swim and ride my bike. I don’t do either competitively, I splash around in the pool and cruise around the neighborhood on my bike. Did you enjoy baseball? Invite some people over to play catch.

Catch lightening bugs with the neighborhood kids. This is one of my memories from childhood. We would run after the bugs and put them in mason jars, and watch them light up. we let them go and chased after another set.

Play with your dog. If you have a Border Collie like I do, this isn’t a choice, It is a given, but throwing a ball or frisbie and just playing is still movement.

I hope these ideas start you on your way to being more active. Have fun!

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10 Things to Know About Your First Ultra-Marathon

I did my first ultra-marathon, (anything more than 26.2 miles) in 2016. Shortly before that I had laughed when someone had suggested a race longer than a marathon, but now it is my favorite distance. The ultra community is the most inclusive, helpful, and friendliest running community I know. I love ultras because you can ultra your way which means you choose which kind and what distance, and you choose how you are going to cover that distance.

Ultras have taught me a lot about running and about myself. I have made a ton of mistakes, but they have all taught me lessons. Recently, several people have asked me what to expect at your first ultra. I am giving advice for the average runner. I know at every race there are people who inspire us to do better, and never seem to stop. Here are 10 things that most of us need to know at our first ultra.

  • It’s not about speed. At least it’s not for 90% of the people in the race. There are always super fit people who can run fast for what feels like forever, but for most of us it is more about endurance and pacing.
  • Walking counts and is a great idea most of the time. An ultra is more about the distance covered than it is about how you got there. A mile is a mile, and you won’t receive judgment on how you choose to cover it.
  • Eat something every hour. I always eat half of a peanut butter sandwich before the race, and then I eat 200-300 calories every hour.
  • Take care of your feet and your stomach. I rub my feet with Vaseline before I put my socks on to avoid blisters, and I reapply it around the 50K (31 miles) mark. I had to stop several times because of nausea, and I learned the importance of regularly drinking electrolytes. I also have ginger chews, but I don’t normally need them.  
  • It’s okay to take a break. This is one of the mental hurdles you will face at your first ultra because a runner who does smaller distances doesn’t understand the concept of resting, but when you hit a wall, you can probably get a second wind after a few minutes.
  • Ask the veterans for advice. You will meet some of the coolest people at ultras, and they all have great advice and stories.
  • Be mentally tough. I had imposter syndrome at my first ultra. I didn’t think I belonged. I didn’t think I was good enough to be an ultra-runner. You are good enough, and if you believe you can run an ultra, you can.
  • Know what terrain you will be on. Ultras are run on all types of terrains, so that will determine training and what kind of shoes you wear.
  • Pickle juice is a game changer. Pickle juice is available in any sports store, and it is used to decrease muscle soreness.
  • Have a first aid kit. There are quite a few things that might happen which will require a basic first aid kit.
  • Run with someone. This makes the time go by faster, and it helps you develop your connections with the ultra-running community.

There are a few others I could add, but the most important is to have fun and learn from the experience. During my first race, I asked everyone for advice and I came away with some important tips.

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10 Shots of Inspiration

Do you ever have those days when the arrows or maybe daggers of the words people throw at you have pierced your mental armor? Do you wish your best friend was next to you to lift you up?

Here are 10 shots of inspiration you can use to heal mentally and rise back up to be the force you need to be.

  • Don’t allow others to limit or diminish you. When others start sentences with you should or shouldn’t and finish with how they think you should live your life, when they interrupt you mid-sentence as if what you say doesn’t matter, or they treat your dreams as foolish or insignificant, those are attempts to limit or diminish you. I say they are attempts because you do not have to accept that treatment. A friend recently put a quote on social media that resonated with me. It said, “Many people have benefited from you playing small most of your life. That chapter is done. Step into who you are. Take up space.”
  • Kindness and other positive energy will flow back to you. Everyone can use some kindness, and kindness has the power to make you happy. Whatever energy you send out will boomerang right back to you, so keep the positivity flowing.
  • You can always choose joy. No matter what your circumstances are, you have control about how you react to those circumstances. Sometimes, you have to dig deep to find the joy, but it’s always there.
  • Practice gratitude. God has a way of ending any pity party I was having by putting someone in front of me who is struggling with a challenge much greater than anything I could imagine. Make a list of everything you are grateful for. I hope it is a long list.
  • Stop relying on others for your happiness. If you are waiting for others to make you happy, you will eventually be disappointed because you are the only one who knows exactly what you need.
  • Reconnect with whatever fills you. It could be your faith, nature, community, or something else. I know prayer has energy that calms me, and nature has an energy that always fills me. When I’m upset, I go for a run and soak up the beauty around me. I also use gardening to reconnect. I sing and talk to the plants, and I swear it helps them grow better.
  • Close the door on negative thoughts. We can be so hard on ourselves, and it is easy to allow self-defeating thoughts to take over. Change them to positive ones.
  • Believe you are capable. Something is only impossible until you do it. Even if those close to you tell you your dream is out of reach, keep moving towards it. Success might be a second away.
  • Use music to heal. There is an episode of the cartoon Bluey where everyone is in a bad mood. The mom says, “Okay, we are all playing dancing characters.” It’s a cross between red light, green light and musical chairs. The person in charge plays the music, the others dance until the person in charge stops the music and everyone has to freeze. One by one everyone’s mood started to improve, so dance in the kitchen or sing at the top of your lungs or listen to your favorite music.
  • Have a time out. When everyone and everything starts to weigh you down, find a moment for yourself. Do whatever you love most or find a quiet spot. I need breaks from social media, so I’ll leave my phone inside and go out with a good book.
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Understanding Your Running Friends

When you are not a runner, it can be difficult to understand the people who are so passionate about it. Some of the things we do sound crazy even to us, but they always seem glorious, and they make amazing stories. Here are a few of the typical things that runners do that non-runners might not understand.

  • You think we are crazy to run five miles, but we run five miles to burn off the crazy.
  • We cannot throw away the 60 race T-shirts because each one is a memory.
  • We do care about winning a medal because it proves all the long hours of training are working.
  • We will probably never be able to plan anything with you on Saturday because that is race day.
  • We understand that you are shocked by how many running shoes we have, but a runner needs shoes, for trails, roads, marathons, waterproof ones if it rains, and we struggle with throwing them away because they also carry memories.
  • When you ask a runner, “What’s your goal for the race?”, and he answers that he only wants to finish, he is lying. He wants to crush the competition and win in his age group while earning a personal best.
  • Be cautious if you decide to try a race and the runners around you include you in their conversation. If you hear them all telling you that they expect to run an awful race, realize that this is more fabrication. They want you to think they are not competitive, so you will ignore them. They will then pass you.
  • We have been known to sign up for a race only because of the medal and the t-shirt.
  • Runners love to be challenged, so realize that a 5K is a gateway drug, and before you know it your running friends will be talking about a 200-mile race in the desert.

There are many more aspects of a runners psyche, and although you might not understand the way runners think, you will enjoy hearing about the adventures they have.

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Eliminating Hidden Calories

Are you frustrated because you feel as if you are eating healthier and exercising, but you aren’t losing weight? You might be doing everything right, but you are missing hidden calories that are sabotaging your weight loss. Let me give you a few examples.

I love drinking coffee and tea and although I don’t add sugar anymore, I do love milk or cream, and I use it a lot. I hadn’t thought about the cream as being anything that could tip the scales until I went on a trip where I didn’t have any coffee or tea for a week. The rest of my diet was the same, but when I returned home, I realized I lost five pounds. Since then, I use 1 % milk and I have cut back on how much I use.

Sugar is another calorie culprit. Ten years ago, I stopped taking it in my coffee and I was surprised to find that after a week I didn’t miss it at all. Sugar is sneaky because it is in so many of our foods and drinks. If you drink soda, you are consuming 150 empty calories with each can. Instead of drinking a massive, sweet tea, cut down the size and change to half and half, or unsweet tea with a splash of lemonade.

Check the portion sizes you are eating because even healthy food that is eaten in excess will pack on the pounds.

We all have foods that make us gain weight. I couldn’t eat cereal for years because if I ate it for two days or more, I would gain a few pounds. Find your triggers for weight gain and try to avoid them. I can avoid ice cream and pastries, but a bag of Doritos is a party for me!

Write down everything you eat or drink in a day including condiments and evaluate it honestly. What might be sabotaging your weight loss?

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How to Raise Your Bar

How to Raise Your Bar

The way you think has the power to change your life. Your perspective, attitude, energy, and belief system all contribute to your success. Do you think success is out of your reach? Do you see things as impossible or see the possibilities? Are your expectations for yourself low? Maybe it’s time to raise your bar. Let me show you how.

  • Change excuses to action statements. Excuses are roadblocks to success. You have the power to accomplish your dreams. Every time you hear yourself making an excuse change it to a statement about how you are going to make it work.
  • Believe you can do it. Sending out positive thoughts about our abilities will make a huge difference.
  • Change your impossibles to possible by doing them even if you have to step out of your comfort zone.
  • Ask for help. Find someone who is already good at what you want to do and ask for help.
  • Make an action plan. What do you need to do to improve and be the best version of you? Figure out how you can do it.
  • Don’t settle for good, figure out how to be great.
  • Practice positivity and that energy will come back to you.

Don’t be that person who talks about wanting to do something, but always thought it was out of reach. Go do it!