June Challengers

june

Hello Challengers and welcome to summer!  May was an exciting month with some brilliant pictures of flowers, delicious smoothies and fun times reminiscing over forgotten albums.  I think the album choices really gave off our ages!  My husband went back to his early teen years with Eminem, and I had some fond memories of college with William Shakespeare’s Romeo and Juliet soundtrack.

 

For June, I received some feedback and suggestions from some of our challengers.  Thank you for that, as I love hearing what you have to say!  So our final decision is…

Habit:  Hydrate!  With the beginning of warmer temperatures, we really need to be mindful of our fluid intake.  Instead of enforcing a numerical amount, let’s challenge ourselves to have a glass of water before every meal.  This can improve your energy levels and increase the health of your skin. As a bonus, if we’re interested in weight loss or maintaining our healthy weight, it ensures that less calories are needed to provide a sense of fullness.  This sounds like a win-win!

Task #1:  Take a photo at a place of geographical or historical significance. Tatia is the inspiration behind this, as she originally suggested a state line.  Since some of us do not have state lines, let’s get creative.  A historical marker/sign; a county line, or in Tatia’s case (who has some road trips in the near future) a state border.  I’m really excited to see what your creative minds can do with this one!

Task #2:  A Day Without Internet.  We all need to disconnect once in a while, and this will force us to take that opportunity.  For those of you who rely on their phone/ email for work, pick a weekend day and do the best you can do.  For this one, I highly suggest checking in ahead of time for the accountability factor.  I am REALLY looking forward to this one, as sometimes I feel technology has taken over our lives.  Thank Debbie Rock for this one.

That’s it!  Make sure to mark your points at the end of each month on the spreadsheet. Have fun with this one!

https://docs.google.com/spreadsheets/d/16RmBznq8b-lU9B6m2CXq-PCoLzZKWdjNpP-HwPb-Hhk/edit#gid=630272271

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May Habits And Tasks

 

may

Hello Challengers and welcome to one of my favorite months, May!  Props to you all for hanging tough so far. We are down to a small but dedicated group! How did everyone do with the classic book? I am into the homestretch on A Separate Peace as I write this blog.  I had forgotten what a wonderful read it is and how much I loved the character of Finny.  There were some wonderful books on the list and I ended up ordering several others from Ebay!

So the biggest surprise for me this month was how much fun picking up garbage could be!  Damien and I went to a hidden, neighborhood creek for a picnic.  We looked for those elusive ducks (two mallards who did not allow us to get close to them) and then made a game out of who could collect the most trash.  Ten minutes turned into 45, and there were some very close calls into the muddy creek!  At the end of it all, we had a full trash bag of mostly cups, bottles, cans, wrappers, two empty bags of dog food and a vehicle floor mat.  I don’t even want to know the story there!

Also, can I just say you all take some lovely photographs of ducks?!  Tatia Miracle had a nice one of quite a gang, and Claire Clifford took a lovely photo that looks like it should be displayed in someone’s home!

Onto May:

Habit:  Fresh flowers daily!  Every day, snap a pic of a fresh flower.  It can be in your garden, home, or growing wild… any flower. If possible, spend a minute with the flower, breathing in its aromatic nature and appreciating its beauty.  At the end of the month, pick your favorite flower photo and post in the comments.  I hope this habit allows us to embrace the spirit of spring, and may also surprise us in decreasing our stress levels.

Task #1:  Listen to a full album you haven’t heard in 10+ years. Damien came up with this one and it was an instant “Yes!”  May is always a good month to reminisce about the past- graduations, weddings, the start of summer vacation.  Let the memories flow!  Post your album in the comments.

Task #2:  Design a smoothie.  Get creative here.  Invent a nice, spring smoothie.  Blend it, and drink it.  Let us know your recipe and how it tasted in the comments.

That’s it!  Make sure to mark your points at the end of each month on the spreadsheet. Have fun with this one!

https://docs.google.com/spreadsheets/d/16RmBznq8b-lU9B6m2CXq-PCoLzZKWdjNpP-HwPb-Hhk/edit#gid=630272271

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April Habit And Tasks

april

Hello Challengers and Happy Spring!  Congratulations to you all on making it a quarter of the way so far.  How did everyone do with the teeth brushing by the non-dominant hand? That was tougher than I expected!  Poor Dawn Marie’s daughter worried her teeth were not getting clean enough.  Tatia had the wonderful sign on her bathroom mirror to remind her.  You are all so creative!

Damien and I had fun watching Midnight Cowboy as our classic movie, and getting to watch a young Dustin Hoffman and Jon Voight in action. Wuthering Heights was another classic enjoyed by Debbie Rock.  As for the seedlings, you all are going to be eating great this season!  Lettuce, asparagus, radishes and spring onions were a few of the picks.  We went for two lettuce varieties and a sweet basil with more to come.  But they are settling in nicely on our porch!

Let’s welcome April!  Here are our tasks and habit for this month:

Habit:  Pick a classic book and spend at least 5 minutes a day reading it.  For this, we will use the following list:  Top 100 Classic Novels  This is a fabulous list and I’m sure some of you have read several of the books mentioned, but there are plenty more from which to choose.  You can find these at your library or used on ebay for only a few bucks. If you finish before the end of the month, continue to spend at least five minutes a day reading.  Post book in comments.

Task #1:  Take a picture of ducks in their natural habitat. April showers make for a good time of year to be a duck!  This will be a fun and somewhat challenging task.  There are not many things more spring-like than a duck. Spend a few minutes observing the duck(s) and breathing deeply, soaking up their calming presence. Post picture in comments.

Task #2:  Outdoor clean up.  Spend at least ten minutes picking up garbage at a public, outside location.  This could be at the neighborhood park, the street where you live, or any outside spot that you’d like to see cleaner.  Hopefully, others will see you and will be inspired to pay it forward.  No picture needed, but a short comment about your experience is appreciated.

That’s it!  Make sure to mark your points at the end of each month on the spreadsheet.  I’m off to research books now!

https://docs.google.com/spreadsheets/d/16RmBznq8b-lU9B6m2CXq-PCoLzZKWdjNpP-HwPb-Hhk/edit#gid=630272271

 

ducks

 

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March Habit and Tasks

march.jpg

Hello Challengers, March is upon us!  We are two months in already.  How did you find the daily intentions?  I loved jotting down my daily two-item to-do list and it has now become a ritual.  As for the new spices, I saw tremendous creativity.  Sumac berries, sweet paprika and red chili peppers were a few of the picks.  We went for smoked paprika and boy is that good!  Dawn Marie made the fanciest dish- Lavash with za’atar and lebneh cheese.  And when it comes to books, I saw a universal theme: heart-wrenching!  Almost all the books chosen were devastating but highly reviewed.  Reread the Facebook comments for great recommendations!

Let’s welcome March!  Here are our tasks and habit for this month:

Habit:  Brush Your Teeth With Your Non-Dominant Hand. This may sound a bit strange, but using that opposite hand has a plethora of benefits.  It opens up the non-dominant hemisphere of the brain.  This can change the way we think, and increase creativity.  It also has been shown to improve willpower.

Task #1:  Plant seedlings!  Let’s get a jump on the spring garden season and bring new life into our homes.  If possible (for those of you who aren’t avid gardeners) get a variety of seed that you have never planted before.  Some ideas: spring lettuce, radishes, herbs, etc. Leave a picture in the comments please.

Task #2:  Classic movie night.  We will pick out a classic movie (that we’ve never seen before) off the following list: http://www.amc.com/movie-guide/tim-dirks-top-100   When you are done with your movie, list and rate it on a scale of 1-10 in the comments section with a brief, one-paragraph review.

That’s it!  Make sure to mark your points at the end of each month on the spreadsheet.  Mr. and Mrs. Miracle, thank you for being the first ones to fill out the February spreadsheet!

https://docs.google.com/spreadsheets/d/16RmBznq8b-lU9B6m2CXq-PCoLzZKWdjNpP-HwPb-Hhk/edit#gid=630272271

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The Tom Brady Strength Workout

Have you ever wanted to throw a football like star quarterback Tom Brady?  Well after completing this workout daily for six weeks, you too will be able to throw a football like Tom Brady.

brady2

This workout was designed based on scientific analysis of Brady’s physique and throwing technique.  According to this information, we have nailed (within 98% accuracy) an exact replica of the star’s routine.

Warm up: After drinking your pre-workout, spend 5:00 power walking on a treadmill at a severe (15% or more) incline. Make sure and hang on to the hand rails as tightly as you can, pulling yourself with your biceps.  It’s cheating if you let go, so don’t.

1a. Seated Bilateral Bicep Curls on the cable crossover machine.  To set up, drag a seat into the center of the cable crossover.  This way, you establish your space and no one will attempt to share with you.  Face the mirror.  Do 6 sets of 10.  Ask someone to take your photo.  The louder you grunt, the more you’ll get out of it.  Take 3:00 between sets but do not leave your seat.

1b. EZ Bar Bicep Curls.  These must be done in the squat rack.  Leave your seat at the cable crossover (you’ll return later) and head to the squat rack.  Load up that EZ bar and do 8 sets of 10.  Don’t be afraid to push yourself with the weight.  Arch your back if it gets tough.  Take 5:00 after each set, but do not leave the squat rack.  If someone approaches you, they are undoubtedly wanting to complement you on your work.  This is not the time for conversation.  Turn up the volume on your Walkman, but be polite.  A thumb’s up and a “Thanks bro” will suffice.  Once you finish, do not worry about re-racking your weights.  Leave the EZ bar (loaded) in the squat rack for the next lifter.  Return to the cable crossover for one more set of 5.  Take a selfie of your swole biceps before moving on.

2. Seated Lat Pulldown.  5 sets of 10 with 7:00 rest periods.  This is the most popular machine in the gym, so NEVER leave your post during the rest intervals.  Even a drink from the fountain is too risky.  Instead, spend the rest intervals sitting there and catching up on Myspace or AOL.

3.  Bosu Ball Mayhem.  It is evident that Brady’s number one most essential piece of equipment is the bosu ball.  Locate the gym’s bosu ball and bring it to the squat rack.  Slightly deflate the ball, just the way Tom Brady likes it.  Once you are set up, perform:

  • 10 Bosu Ball squats
  • 10 Bosu Ball lunges
  • 10 Bosu Ball bicep curls
  • 10 Bosu Ball front raises
  • 10 Bosu Ball crunches
  • 10 Bosu Ball jumping jacks
  • 10 Bosu Ball bicep curls (note the bicep pump)
  • 10X standing on the bosu ball on one leg for 3:00 on each side

Now that you’ve spent about 90 minutes on the bosu ball, it’s time for your finisher.  Flip the bosu ball UPSIDE DOWN, and repeat the circuit.

bosu

Now that you’ve completed the workout, repeat daily for six weeks.  At the end of six weeks, take one rest day so your body can repair itself.  Finally, it’s time to head to the football field.  When you throw that first, breathtaking pass, you’ll instantly know that it won’t be long before you’ll have your first Super Bowl ring!

brady

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February Habit And Tasks

february

Welcome back Challengers!  I hope you all have lightened your loads through the past month of decluttering.  It sure feels wonderful to drop off bag after bag at the thrift store.  Not only are we less laden with stuff, but hopefully someone else has found a use for our hand-me-downs. That sounds like a win- win for everyone!

I saw some very interesting pictures of fruit.  Pomelo grapefruit, passion fruit, papaya, figs and mango were among the new shooters.  Hopefully, you found a new taste to enjoy….or at least realized which fruit you don’t appreciate so much, which happened in a few cases!

The park pictures are just beginning to arrive.  I’ve seen some wintry scenes from here in Lexington, Kentucky all the way to Ireland.  Keep them coming!

And now…time to move on to February!  Without further adieu, here are our tasks and habit for this month:

Habit:  Define Two Daily Intentions. Daily intentions promote both efficiency and fulfillment.  Keep a notepad beside your bed, and every morning when you wake up jot down two things you want to do today.  It can be as simple as floss your teeth, call an old friend, send a neglected email, write something nice on Facebook, meditate for five minutes, etc.  It is your choice.  By writing it down, we are more ingrained to make good on our plan by the end of the day.

Task #1:  Pick out a non-fiction book that appeals to you (and you have never read before) and finish it before the end of the month .  Write the name of the book on the Facebook page Rocksport Training under the February Challengers post at the top of the page.

Task #2:  Cook a dish (meal, side, smoothie, anything) that uses an herb or spice that you have never used in a recipe before.  It’s OK if you have tasted it but it should be your first time incorporating it yourself.  Post photo of dish in the comments.

That’s it!  Make sure to mark your points at the end of each month on the spreadsheet.  Claire Clifford, thank you for being the first one to fill out the January spreadsheet!

https://docs.google.com/spreadsheets/d/16RmBznq8b-lU9B6m2CXq-PCoLzZKWdjNpP-HwPb-Hhk/edit#gid=630272271

 

 

 

 

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The 2017 Hat’s Off To You Challenge…Unveiled!

HATS= Habits And Tasks to Self-Improvement

This challenge is unlike anything you’ve ever seen before.  It is for everyone- men, women, students, grandparents, the fit, the not-so49632d5c-cdba-4cf0-b08e-8f0a0821c8e7-fit, etc.  My goal is to improve YOU, by bettering both your physical and mental health.

Every month, I will assign one habit and two tasks via my Rocksport Training page on Facebook.  The habit will be a small change to your lifestyle that will be done regularly.  The tasks will be assigned to be done anytime throughout the month.

This challenge is designed to work.  It will work because all habits and tasks will be SMART (specific, measurable, achievable, realistic and timely.)  There will be no vague assignments; everything will be instructed in detail.

This challenge is free to enter.  Some of the habits and tasks may cost a small amount of cash, but nothing more than about ten bucks.  Most habits and tasks will cost nothing at all.

An example of a monthly challenge will be:

Habit:  Declutter. Get an empty bag and add one unwanted item to the bag every day for the month.  It can be clothing, a pen, kitchenware; anything you no longer need.  At the end of the month, take to thrift store.

Task #1:  Visit a park that you have never been to before.  Take a photo.

Task #2:  Try two kinds of fruits that you have never eaten before.  Document with a photo.

When you have completed the habit and/or each task, go to the spreadsheet on google sheets.  You will fill in your name, and then log your results under each month.  For example, once you finish January you will record H-T1-T2 (for Habit-Task 1- Task 2.)  Simple. If you were unable to complete one, enter “0” in it’s place.  Here is the link: Spreadsheet

For the photo assignments, you will post the photos under each monthly challenge post on Facebook (Rocksport Training.)  I will post each monthly challenge several days before the first of the month.

This is a competitive challenge.  Be honest!  For every habit and task successfully completed, you earn one point. Total points available= 36. The winners and official order of finish will be posted at the end of the year.  Winners will be recognized appropriately.

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Uplifting


tree

Where is the best place to find the Christmas spirit?

If asked this question, you might answer with a midnight mass in an incense and pine-scented, old church on Dec. 24th.  An icicle-glazed winter wonderland might very well harbor the Christmas spirit.  Or, you might find the Christmas spirit in the form of a family, reading “‘Twas the Night Before Christmas” in front of a warm, cozy fireplace.

What about a gym?

It seems like an odd answer.  But I believe there is something magic that happens within the walls of a gym this time of year.

Just the other day, the December clouds loomed low above our town, trying their best to instill a sense of gloominess.  Inside, warmth prevailed.  As typical, I began chatting with one of our members.  I had just found out he was a schoolteacher, and asked how he liked it.

He began to talk about how rewarding it can be.  And presently, he is going through his most profoundly gratifying experience yet.  His eyes lit up with genuine excitement as he spoke about a blind student from Africa who he has been helping.  He explained how grateful he is for the opportunity.

Not much later, a middle-aged couple walked through the door.  I like all our members, but I’m especially partial to these two.  They are there faithfully, never missing a beat.  Over the months, I have learned that they spend their Saturday mornings in a church, making toys for needy children.

After their workout, they say goodbye and leave.  A minute later, the woman returns.  I assume she has forgotten something.

“I wanted to show you this,” she says.

She is clutching the most beautiful, nostalgic, homemade toy I have ever seen.  It is a solid, wooden teddy bear, complete with a smile, wheels and a painted blue basketball jersey.  It’s a timeless piece of art.  A child would have killed to see this under his tree in the fifties.  And now?  To open a precious gift like this instead of video games and tech gadgets?  A kid could only be so lucky.

I am honored and humbled to have been shown this work of magic.

present

Finally, my last client arrives.  She is a traveling nurse; here for a short time.  She has been a wonderfully enthusiastic and fun trainee and I dread the day she moves.  Our ongoing joke is that we are both “Yankees” (she is North-Dakotan and I am Minnesotan) and our last session involved talk of our native dishes.

Eagerly, she approaches with a small package. It is lefsa, a traditional potato bread that us Yankees would be hard-pressed to find here in the Bluegrass.  I am astonished that she brought such an individualized and meaningful gift.  Yes, it might just be a packet of lefsa, but to those of us who live so far away from our families, it’s a little taste of home.

I believe that people who work out are generally good people.  If you want to feel good on the outside, it’s only natural to want to feel good on the inside.  Just like with the well-established runner’s high,  you leave a good gym session feeling like you’re walking on air.

People come to the gym to build muscle.  But they’re also building their hearts.  And one can never have too big of a heart, especially at Christmas.

And what happened then–well, in Whoville they say
That the Grinch’s small heart grew three sizes that day.
And then the true meaning of Christmas came through,
And the Grinch found the strength of ten Grinches–plus two.

grinch

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Augusta 70.3 Race Report

For a month, I’ve been putting off this race report.  The 2014 triathlon season was not my best, and for the first time in my brief multisport career I was hit with a case of the burn outs. In fact, since Augusta, I have not set foot in a pool or climbed aboard a bike.  That being said, I’ve finally gotten to the point where I can open a triathlon magazine without cringing and even started thinking about 2015 races yesterday.

In 2012, Damien and I completed Augusta 70.3 as our first Half Ironman.  We loved the race, the experience and that rush of adrenaline mixed with accomplishment upon crossing the finish line.  Damien even immortalized the event with a tattoo on his leg.  We tried to go back in 2013, but it filled up before we registered.  So when last Christmas rolled around you can guess what Santa Claus brought us.

Unfortunately, an injury caused Damien to attend the event as a cheerleader, so it was a little bittersweet heading down to Georgia knowing that he wouldn’t participate.  We still had a fantastic road trip to the venue, stopping in Asheville, NC for the night.  What an interesting city that place is.  The highlight of the evening was a toss-up between an incredible dinner at Plant Restaurant and an elderly hippie who had molded his hair into a rug, complete with sewn sequins and commemorative medals.

Driving into Augusta on race weekend is like driving into a triathlon mecca.  The whole place is overrun with triathletes.  Every vehicle has either a bike rack or a 70.3 bumper sticker and there are welcome signs everywhere.  The buzz is captivating.  I guess that’s what you’d expect at the biggest Half Ironman in the world.

Race morning dawned slightly warm and slightly humid, but not bad at all.  There was a nice sheet of cloud cover protecting us from the debilitating sun.

Jumping into the Savannah River is always a pleasant experience, especially if you’ve ever spent time in the Ohio.  It feels clean and crisp and cool, and the visibility is surprisingly good.  Being a downstream, point-to-point course, the current is your friend.  There’s a little bit of seaweed, and apparently there are alligators in those waters.  Other than that, it’s perfect.  I’m usually a back of the pack swimmer, but I had a 30:41 which put me well into the top half of the women.

I felt great taking off on the bike.  I was flying past people, and it felt like there was a tailwind throughout the entire race.  I later heard people talking about a strong headwind, but I never noticed it.  I flew at about 22-23 mph until the first water station, and then had an uneventful grab.  I dumped the water into my aero bottle, and dropped a GU Brew tablet into the water.  Between that and my basket of Honey Stinger waffles, I was set for the next 17 miles (when I would hit the next aid station.)

About a half mile past that first water station is when it happened.  Freakishly, the cap on the side of my aero bottle popped completely off.  I watched all my fluid drain.  I’m sure it happened fast, but it felt like it was happening in slow motion.  I felt like I could actually see the fluid in mid-air.  At first I swore, but then I had to laugh.  It’s triathlon- something always happens.

It was a long 17 miles in the heat, trying to swallow the dry waffles without any liquid.  I was sweating like a pig and there was nothing I could do about it except wait.

I finally got to the aid station and pulled over.  I tried to set up a water bottle in my aero holder, but it didn’t fit.  The only other option was Perform, which has never settled well in my stomach.  I took it anyway, and adjusted my set up so that I could carry it on my bike.  The whole time I was thinking that I’ve spent way too much time on the side of the road this season,  At least it wasn’t a crash or even a mechanical; just one of those things.  I hopped back onto my bike and headed back out…

After one sip of Perform I knew it was a bad idea.  So I didn’t drink again until the final aid station, where I pulled over and gulped a little water.

I finally pulled into transition, with a 2:41:09 split.  Despite stopping a few times and struggling with dehydration I had moved from 82nd to 6th in my age group.

As soon as I began the run I knew it would be a death march.  I had no energy, no spring in my step.  In fact, as Damien once said during a grouchy phase at the beginning of a 5 hour hike through the Adirondacks, I was “dreading every step of this trip.”

I stopped at every aid station to take in a few gulps of water, but the damage was done.  Salt was actually caked to my face in sheets.  I’ve always been a heavy sweater but my face literally looked like the salt blocks that I used to feed my parakeets as a kid.

Damien and his non-stop, enthusiastic cheerleading is what kept me going.  At one point, I quoted an Adam Sandler movie, “It’s too damn hot for a penguin to be out here just walkin’ around.”  It’s not something I remember doing, so I’d say things were looking pretty dismal about that point.

It was a miserable run.  I don’t remember talking to anyone and I just tried to maintain some form of running throughout those 13 miles.  I had hoped to go sub 1:40, but I ended up dragging my feet across the line at 1:48 (about 8:15 pace.)

Like any long course event, hanging out with friends afterwards and talking about our experiences was the best part.  I remember after Nationals, my dad (first time as a triathlon spectator) said, “You know, listening to all those triathletes talk to each other after a race is like listening to a bunch of soldiers recounting their tales after hand-to-hand combat out in the wild.”

Even though my final race time (5:07) didn’t match what it was in my debut, the hotter temps had caused slower times across the board.  The saving grace was picking up a 5th place age group award.  I never thought I’d be able to do that in a race this big and competitive.  I also was offered a slot in the World Championships in Austria, but I don’t think that would have been a wise move on the bank roll.

We finished off the day with some well-deserved pizza (vegan, of course) with friends at the Mellow Mushroom.  About 9pm I finally used the bathroom for the first time since 7am (every triathlon blog has to have at least one sentence about urination.)

I’d love to go back and do this race in 2015.  Hopefully, Damien is healthy and we can nail some new PR’s.

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Horses And Humans

April, 2010.  It’s just before sunrise.  I sit aboard a lithe, elegant, silver filly.  It’s her first day of training at Keeneland’s race track.

We approach the entrance gap to the track.  She’s tentative, but willing.  Her undeveloped muscles tighten, becoming rigid at my touch.  Like many inexperienced fillies, she lacks confidence.  She wants to trust me, but something holds her back.

Approaching hooves startle her.  As a hulking colt strongly gallops past us, she snorts nervously.  I pat her confidently, encouraging her.  The cueing works.  She exhales deeply, and her nerves begin to settle.  She’s going to be just fine.

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August, 2014. It’s just before sunrise.  I open the gym door, welcoming an elegant, silver-haired woman.  It’s her first day of training at her new gym.

We approach the treadmill.  She’s tentative, but willing.  Her undeveloped muscles tighten, becoming rigid as I pat her on the back, guiding her onto the treadmill.  Like many female newcomers, she lacks confidence in the gym.  She wants to trust me, but something holds her back.

A nearby grunt startles her.  As a hulking man strides past us, she hesitates nervously.  I guide her confidently, encouraging her.  The cueing works.  She exhales deeply, and her nerves begin to settle.  She’s going to be just fine.

**********************************************************************************************************************************************************

A year ago, if someone had told me just how similar exercising horses and exercising humans could be, I never would have believed them.  Throughout the full year I spent studying Personal Fitness Training, our teachers constantly reminded us, “Personal Training Is about relationships.”  And it’s true.  There has to be trust.  There has to be fun.  And there has to be a healthy appreciation for each other.

With the thoroughbreds, it was the same.  You need trust between horse and rider.  There has to be fun, and there has to be appreciation for each other.  I never felt so appreciated as when I would walk towards a stall, saddle in hand, and the gleaming inhabitant would turn my way and nicker in excitement.

I had the same feeling yesterday when one of my clients, Michelle, walked toward the entrance of the gym.  Three months ago, she walked into her first training session with the hesitation of a green filly.  Yesterday, she had a confident bounce in her step as she approached the gym door.

She had brought me a gift… a thoughtful souvenir from her recent trip to Vegas.

A souvenir, a nicker…. either way, it feels wonderful to be appreciated.

krisroyal

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