Swimming with Little Man

Since it's summer, we are taking FULL advantage of any swimming time we get with Ian. He began with his floaties and a ring...then a couple of days ago venture into just floaties.  AND THEN, requested nothing and just wanted to jump in!  Needless to say he receive a couple of big mouth fulls of water but came up smiling once mommy swooped him up.

It just kept asking, "Again?!!!" "Again?!!" "I just off step mommy, I do it!"  He really does enjoy the water. We began learning how to kick and slowly he is catching on.  I'd love to have him do swimming lessons now but may next summer if there is more of a routine then.  What a precious boy!  Allowing him to grow up...

Being an Extreme Encourager

How to Be an Extreme Encourager by Christine Kane
Many years ago, when I first shared my dream of being a songwriter with one of my best friends, she knitted her brows and said, "Huh?"

I can't say I was deflated by all of the warnings that followed. After all, I had always been surrounded by this kind of "practical thinking." In fact, I probably shared my dream with her just so she'd talk me out of it.

During this fumbling stumbling time in my life, I met a man who became an unlikely best friend and mentor. He was a brilliant jazz musician, and he could do pretty much anything on the computer.

One night, after he performed at a local jazz club, we were walking towards my car. I told him my dream of being a songwriter. Without even blinking, he said, "Honey (he always called me Honey), you'd be a fabulous songwriter. That's perfect!" And he meant it.

At that moment, I felt like I was falling into a soft clean bed. I had never experienced such direct and truthful encouragement without a single "practical" warning attached to it. This friend set me free by offering one simple thing:

Encouragement.

Fast forward many years and successes (and failures!) later. I'm surrounded by encouragers. I'm sure there are doubters around. But they just don't register anymore.

Also, I have become an Extreme Encourager myself.

I've observed Extreme Encouragers. I've also recognized some traits that they all have in common. See if you recognize any of these traits in yourself:

• An Extreme Encourager lives by example

The best encouragers are the ones who live it. Whether they're just getting started, or they're veteran risk-taking creativity-living wild-women - the encouragers are the ones who want a bigger life for themselves and are willing to "go there." This is why my jazz musician friend could simply offer encouragement when my other friend could not.

• An Extreme Encourager actively listens

Encouragers know that encouragement doesn't mean you just tell people to "buck up" or "get over it." They know how to listen. This means looking at the speaker, listening to her, setting your agendas and judgments aside, and honoring the speaker as a wise soul.

• An Extreme Encourager avoids clichés

Avoiding clichés is a natural result of actively listening to someone. Being an extreme encourager doesn't mean that you blindly tell people "You can do it!" or "Let go of fear!" It's deeper than that. It's seeing the truth of the other person, especially when they cannot.

• An Extreme Encourager acknowledges the hooglie-booglies, but doesn't focus on them

We all have the hooglie-booglies. These are the voices that tell us we can't, or we shouldn't, or we'll fail, or we'll look stupid. An encourager doesn't focus on those voices because she knows they they're trying to hook her. An encourager simply acknowledges that the voices are there and that you can't make them go away by arguing with them. An encourager knows that those voices aren't the truth. They only SEEM like the truth.

• An Extreme Encourager remembers that no one knows what's best for anyone else

An encourager knows that we are all wise - and that sometimes we make choices that might not seem so wise. An extreme encourager calls out our deepest desires and then helps us see the thoughts and fears that hold us back.

• An Extreme Encourager accepts miracles, grace and mystery as the deeper truth.

Extreme encouragers are often mystics of sorts. They know that the so-called "woo-woo" stuff is more real than the so-called "logical" stuff. They celebrate the divine as a simple fact of everyday existence and don't get caught up in the "prove it" mindset.   I do see this as Faith - we believe what we cannot see.

• An Extreme Encourager knows that you can develop the needed character traits as you go

In other words, she knows you're ready now, even if you're not perfect yet! I shudder when I read advice that discourages people from trying something because of character traits "required" in advance. "You shouldn't blog if you're not disciplined." "If you don't have focus, you can't be a writer." Most of the successful people I know developed these traits as they went. I certainly did. Encouragers understand the huge potential for growth in each human, especially when someone takes the biggest risk of all - and begins to follow her heart.

                      

Triathlon Stats

‎253 Place; 14 in Age Group; Swim 14:44.0 (356 place); T1 03:30.0 (326 place); Bike 0:33:57.6 (17.7 mph/320); T2 01:17.4 (77); Run 0:24:47.8 (08:15.9/199); Total Time 1:18:16.7

Jumbled Thoughts - Intense Moments

It occurred to me this morning that just one change in my ever-changing routine kind of throws me for a loop. When those times come when I'm not purposeful even to the extent of not just "being" when I think I should be...plays on my mind.

For instance, today I chose not to go to body pump (form of weight-lifting class) and simply sit to actually digest my breakfast and do some searching online for some "fun" things and some serious things...the next thing I know, I'm waiting for a particular topic to come up on the Today Show (Parenting & Fathers) and feel stuck waiting while remembering ALL of the things I need to do (especially mowing). I walk to take my bowl back to the kitchen and am FLOODED with all kinds of inadequacies not to mention the clutter in my home that I just passed.  I think to myself, "can't I just throw it all into a box? and get it out of my sight?" however, I know what I would do...it would still be there and I would still know it.

A few weeks ago I wrote a post about self-destructing and found myself eerily-moving in that direction. I just wonder to myself, "how is it that I can counsel with my clients and ask intentional questions as they move toward their purpose or healing and yet I get caught, myself, in these same snares?" It's easy to answer: I'm human too experiencing life too and not separate from the hardships, confusion and pain of daily living. Along with that I experience the highs, joys and elation of this life as well daily. Maybe I expect something different.  Maybe I allowed myself too much time this morning to wander and not focus. Maybe I didn't have my time with our Creator and my Savior. Yep, that is definitely it, that and the fact that I didn't sweat this morning - I have to sweat and get out the poisonous inadequacies and confidence-depleting thoughts and behaviors.

At least there is a new experience around the corner - swimming in new open water today at 11:30am at Patoka Lake with a friend. If only I can shut my thoughts off now, that'd be nice.

"Just keep swimming...just keep swimming" as Dori says in Finding Nemo.

I'm Reminded...

* that time truly waits for no one (you use it or lose it)
* that wearing running shorts & showing thigh just becomes natural...don't like it but can't do much about it
* that consistency in any pursuit helps one to meet the goal
* that reading Scripture daily with purpose and not just to make a check off of your list...is one way God can speak to your innermost being
* that clutter zaps the mind
* that if I don't write then my thoughts begin to get jumbled up
* that my irritability towards life or even others has more to do about what I'm doing than it does about what others are doing to/for/with me
* that nothing good really happens after 9:00pm (might as well go to sleep)
* that energy does come from what you eat...
* that living each day like it is my last can be a positive experience or just an excuse to sin
* that talking on the phone for hours is not my desire but when it's a close friend - it really doesn't matter how long it goes
* that I'm not in control as much as I try to be
* that if I do not exercise in the morning then it is less likely that I will do it later on
* that my heart isn't as open to people and pursuits as I think it is
* that pride poisons me
* that kitties need love too
* that little boys desire love and attention from you even if you have no more energy or tolerance left
* that ultimately you ask of people to invest in themselves when you are doing therapy
* that it is way too easy to ignore another or...to be ignored
* that Jesus did not call me to a comfortable life where I get everything I want when I want it

Make a list of the things you're grateful for. This can be a list of both the obvious things, and the little blessings that are harder to recognize. It can include the sun shining on your face, your favorite beverage, hugs from a loved one, and having a roof over your head. I encourage you to write for at least 15 minutes, and put down anything that comes to mind. When you take the time to identify the things that bring you joy, you'll create a powerful tool to help you cultivate more things that make you happy, and a list to help keep things in perspective on the not-so-good days.

Transition Tips 101

Transition Tips 101

By Katie Schmaterbeck Athletes spend hours training to shave minutes or seconds off of their swim, bike and run times but practicing transitions can also shave time off of your overall race time. Before your event spend time practicing swim to bike transitions, running up the beach/pool, getting out of your wetsuit and onto your bike and then bike to run transition. While practicing, see what works best for you and make adjustments so that you are well prepared for race day. Here are a few tips to get your transition ready: 1. Get organized: Mentally, walk through what you need for your event and consider the weather and conditions. Line up everything that you need for swim, bike and run transitions on the floor and put them together and pack your bag. 2. Memorize your location- Take a few minutes to walk through transition area and learn where swim, bike and run in/out and finish line are from your bike and also look for landmarks i.e. tree, light post. Consider using a funky towel for your gear to set up so your area is easy to find when you are running into transition. Rack up closest to the bike out if possible, unless bib number placement is on the rack. 3. Put Gear in order- Place everything you will need for the cycling portion on your bike and in cages (helmet, glasses, hydration and fuel). Consider cutting a small slit in packets to make it easier to tear open. For the run, put your running shoes, hat and race belt together. 4. Every second counts! - Run in and out of transition. Sometimes the distances are long so unzip your wetsuit and peel it down, take off your swim cap and goggles while running. Finish getting out of your wetsuit (sit down) and place it in your bag or on your towel. Put on your biking shoes, snap your helmet (must be in place before un-racking your bike), grab your bike from the rack and run out of transition. You must run/walk your bike in transition to the mount line before getting on and dismount at the line before entering transitions area and run/walk to your rack. On the bike to run transition, change your shoes and then grab your hat and race belt and put them on as you run through transition. 5. Practice and more practice forms a habit- This is part of your training! Go through a mock T1 with your wetsuit, cap and goggles and transition to bike, determine the quickest way out of your wetsuit. Then go through a mock T2. What will make your transitions smoother? Have fun and achieve your dreams! Kate Schmaterbeck, races sprints-Ironman & founder of Tri-umph, Inc. specialize in personal & multisport training since 1992. She is a Nationally Certified Athletic Trainer, Certified USA Triathlon, USA Swim Coach & previously coached NCAA swimmers. Kate has a degree in Corporate Fitness with an emphasis in Cardiac Rehabilitation and a minor in Sports Medicine. More information about Tri-umph, visit www.tri-umph.us.

When to Race What

When to Race What If you want to get the most out of your races, you've got to map out a plan.

By Amanda Loudin There are so many races out there these days that it's easy to get carried away and schedule a race practically every weekend. After all, 5Ks are a dime a dozen and the number of triathlons is growing every year as well. It can make it hard to choose. But if you have goals in mind-to set a PR or to step up to a new, longer distance-you need to get out the calendar and make mindful choices of what you do when. Otherwise, you risk overdoing it and not being fresh for your goal races. With a little time spent in the planning stages, you can set yourself up nicely for a season you can look back on with pride. Making a schedule The first thing you want to do is determine which one or two races are your "A" races. These are the events where you really want to achieve something, be it with a faster time or with a new distance. For instance, if you're gunning for your first marathon in the fall, then make that your top priority of the year. Or if you're competing in a triathlon for the second year in a row and you want to chop some time off your result from last year, put that race at the top of your list. In reality, you probably only have room for one or two "A" races each year. That doesn't mean you can't do well at your other races as well, it just means that your body can only truly peak a couple of times each season. Once you've picked out you're "A" race or races, take into consideration the other races you might want to add to your schedule. Good choices might be those that help you prepare for the "A" races. For instance, with a fall marathon on the schedule, a half marathon scheduled about four to six weeks before can serve as great training event. There also might be local events that you love to do each year. These can all play a role in strong racing later on at your key race(s). The trick is to not over-race, and to use less of a taper for the events that aren't top of your priority list. Try not to schedule too many events; more than one a month is not going to give you the time you need to get in all the training for your big event. For those lower priority "B" and "C" races, try tapering just a couple of days in advance so that you don't lose too much training. The same goes for recovery afterward. Don't push it in the first few days after the races, but don't take as much downtime as you would after a big event By putting this approach into action, you can not only enjoy a full race season, but make sure that you are ready to rock those events that mean the most to you. Good luck! Amanda Loudin is a Maryland-based freelance writer, runner, triathlete and certified RRCA running coach. She's completed seven marathons, including Boston, and countless triathlons ranging from sprints to Ironman distance. You can follow her adventures at www.misszippy1.blogspot.com.

Eating on the Road

I'm trying to pump myself up to stay focused for this triathlon b/c with the heat I am anything but focused. I want for this fitness to be a lifestyle (not an obsession but consistent and just part of our life).

Eating on the Road

By Marni Sumbal Pertaining to nutrition, the overall mission of an Iron Girl athlete is to develop a healthy relationship with food. Although body composition goals are often primary reasons for embarking in the Iron Girl lifestyle, longevity, performance gains and a commitment to keeping your body healthy are top priorities when creating lifelong, practical dietary habits. For the nutrients that you put into your body will help fuel your fitness routine as well as reducing the risk for disease or illness. If you prioritize heart-healthy choices on an every day basis, you should welcome traveling (or when celebrating a special event) as an opportunity to try new foods and to enjoy a temporary change in routine. While it is advisable to maintain a few healthy habits to control blood sugar levels, maintain energy and limit overindulging, it is important to be "ok" with not abiding to your every-day eating routine. By feeling confident with the foods that you put in your body on a daily basis, you should find yourself at ease when eating on the road. Regardless if you are traveling for an athletic event, for fun or work, a little creativity will help you apply your personal healthy eating habits while on the road. If you haven't quite figured out how to balance everyday eating with eating on the road, here are a few helpful tips: 1) Plan ahead to have an idea where and when you will eat. Google the surrounding area to have an idea of your dinning/grocery/food options. Do not go into a meal starving. 2) Bring along single-serving and/or portioned-controlled snacks such as fruit, veggies, yogurt, canned fruit/applesauce, trail mix, cereal, string cheese, nuts, granola bars, sandwiches and water (if traveling for an event, don't forget to bring water for race day!) 3) Pack your own meals for the road. Make your own wrap, bagel or deli sandwich (purchase a quality cooler and/or insulated lunchbox). 4) Be creative. For example, gas stations typically have microwaves. Bring along a packet of oatmeal or a 100-calorie bag of popcorn for a satisfying snack. 5) Be frugal. If you are going to spend your money on a healthy meal, it's suggested to pass on the $8 lettuce and tomato salad. Create a meal that will make you feel most satisfied. Consider a $1 yogurt parfait at McDonald's for desert, a PB&J sandwich (from the Kids Menu) at a bagel shop or an egg-white flatbread sandwich at Dunkin Donuts or Subway. 6) Snack on fruits and veggies. It's really easy to have a colorless diet when you travel (unless you count M&M's or Skittles). Ask the locals for the nearest grocery store and pick up a few servings of fruits and veggies for a colorful and fibrous snack. 7) Don't forget about protein. It's really easy to indulge in carbs while on the road (especially if you are a vegetarian). Mom-and-pop restaurants (or diners) often cook-to-order. Cottage cheese, yogurt, tofu, skim milk and egg whites are great sources of protein to add to your meal.