Motivation

Attempting to Look Hot; but SO Not Driving a Minivan

Posted by Debby Ridgell on February 13, 2013
Posted in: Motivation, Pass the Health. Tagged: , , . 2 Comments

Aging reversalsI celebrated my 37th birthday recently.

For the 16th time.

While you’re doing the math, I’ll tell you that I work in a small town public library and to mark the occasion my staff, mostly quinquagenarians themselves, retrieved the book How to Look Hot in a Minivan by Janice Min from the library’s shelves, and slipped it surreptitiously into my mailbox.  Gotta love ‘em.  Despite their shy, mousey ways, the library ladies are impishly clever at times.

Naturally, I checked the book out and took it home.How to Look Hot in a Minivan  
While 
How to Look Hot focuses primarily on strategies for young
 mommies to reclaim their bodies and looks after giving birth, it also provides practical advice for women who simply want to lose a few pounds, update their looks and appear overall less dowdy “in the age of the celebrity mom.”  Pretty good stuff, actually.  And it got me thinking about the fact that so many of us who are over, um….37, tend to helplessly accept as fact that advancing years leads inevitably to middle-aged spread, general frumpiness, and declining overall health.

Au contraire.  While it’s healthy to acknowledge that aging is a natural progression in life, passively allowing one’s looks and vitality to deteriorate?   Not so much, particularly when it’s avoidable.  So while you can’t stop the clock and completely reverse the effects of aging, here are a few age-erasing strategies – a proverbial fountain of youth – that will keep you looking and acting “hot” and fit, with or without the minivan (and definitely without the Botox):

  • Get Plenty of ZZZs:  Seven to eight hours of sleep per night will make you mentally astute, emotionally less vulnerable and physically energetic.  AND, it will alleviate those age-defining bags that form under your eyes due to fatigue.
  • Combat Stress:  Schedule some time-out each and every day.  The constant, daily stress-induced surge of adrenaline and cortisol that you may be experiencing will have a disastrous effect on your overall health in the long run.  Even ten minutes of deep breathing with your eyes closed in the middle of the day will help mitigate age-related physical and cognitive deterioration caused by stress.
  • Get Up and Move:  Daily physical activity is a sure-fire way to keep you looking and feeling young and should include cardiovascular movement as well as strength training and balance maneuvers.  Schedule 30 minutes of cardio (walking, running, swimming, Zumba, cycling, etc.) at least four days of the week to keep your blood pressure and waistline in check and improve your stamina.  Incorporate weight lifting sessions once or twice a week for healthy bones and muscles and a shapely physique.  Add some occasional yoga, tai chi or ballroom dancing for improved balance, flexibility, and posture.
  • Go for the Big Gulp:  Of water, that is – H2O is the most vital of nutrients.  Every cell and organ in your body relies on water to function correctly.  Water also helps rejuvenate and moisturize your skin as well as improve skin elasticity.  Aim for at least 8 glasses of water (64 oz.) each day.
  • Fat? No Way.  Essential Fatty Acids? Absolutely!:  The Omega-3 fatty acids that are found in fish, walnuts, flaxseed and some beans help boost energy, improve cell function, reduce inflammation, lubricate the skin and glands, and prevent many of the visible signs of aging.  Don’t care for fish, nuts or beans?  Add a fish oil supplement to your daily Vitamin pack.
  • Boost Your Brainpower:  Life is a schoolhouse; never stop learning.  Read, inquire, do puzzles, take classes, try new things.  Use it or lose it – the less you stimulate your brain, the more prone you will be to mental deterioration.
  • Scale Back:  Even 10 pounds of excess weight increases your chances for developing cardiovascular disease, cancer and diabetes.  Overweight is also hard on the bones and joints and brutal on your wallet and self-esteem.   While you’re at it, cut down on the clutter in your life – both real and electronic.  It contributes to inertia and lack of focus, both of which will age you in a hurry.
  • Super Foods for a Super You:  Cut the junk food and sodas and load up on colorful fresh fruits and vegetables, whole grains, and green tea.  They’re excellent sources of antioxidants, which fight free radicals.  They also enhance your immune system, help keep your weight and mood in check and improve your skin and digestion.
  • Pamper Your Skin and Don’t Neglect Your Teeth:  Your skin is the largest organ of your body and your smile is one of the first things people notice about you.  It’s important that you keep both looking vibrant.  Moisturize daily with retinol-enhanced creams and lotions that have a SPF of 30 to protect the skin against damaging ultra-violet rays and prevent wrinkles.  Brushing and flossing daily will keep your teeth and gums strong and healthy.  Caring for those pearly whites will also keep your breath smelling sweet and lessen your risk of developing heart disease, COPD, overweight, and believe it or not, dementia.
  • Think Positively and Stay Connected: Attitude is everything – and a positive, optimistic outlook on life will help you maintain balance and keep you looking and feeling young.  Embrace change and progress and studiously avoid using such expressions as “new fangled” and “thing-a-ma-jig,” particularly when staring in befuddlement at your new smart phone or tablet.  Dispense with those labored grunts that punctuate every occasion that you stand up.  Pray often.  Maintain a strong bond with both your deity and loved ones.  Re-connect with old friends and make new ones.  And every chance you get, enjoy a good belly laugh.

As an undergraduate I once wrote a paper for a Social Work class on the concept of age as a social construct – ten pages of utter hokum which, in essence, simply supported the maxim, “you’re only as old as you feel.”  For the most part, I don’t feel old, outside of the occasional achy knees and periodic observations of the adverse effects that gravity has on the fleshy parts of my body.  And so, on this 16th anniversary of my 37th birthday, I actually do feel…well no, not “hot” exactly — the very act of writing the expression makes me giggle.  More to the point, I feel happy, healthy, and yes, relatively young.  Now if AARP would quit sending me a membership card every February, life would be sublime.

Catch the P.A.S.S. this Semester

Posted by Presley Fowler on January 14, 2013
Posted in: Motivation. Tagged: , , , , . 1 Comment

Strutters game2013 has arrived, and along with that, so has the second semester of college…cue the sighs and groans.  I know how you all are feeling; I would love to soak up a little more relaxation time as well.  But reality is going to hit with a thud this week because my schedule this semester is pretty unforgiving.  Not only is it the start of new classes but dance team practice and multiple sorority events have crammed every minute of my first weeks back at school.  While I’m really excited to get back into the swing of things and be reunited with great friends, I know that black cloud of stress is looming overhead, just waiting to devour me.

Every year I make a resolution to keep things on an even keel so that I don’t get so stressed (those who know me well know that “stressed” becomes one of my go-to moods during busy weeks).  This year I want to actually achieve this goal.  So I’ve developed an acronym, which will be my motto for the upcoming semester: P.A.S.S., which stands for Plan, Activate, Socialize, Succeed.  While my new motto might not bring about a totally “stress free” semester, it’s sure to alleviate some of the craziness and lead to a more balanced semester.

Here’s how to PASS:

Plan: If you’re like me, your planner is your life.  I would lose my mind if I lost my planner!  Employing a well-organized planner has helped me tremendously throughout my college career.  If you don’t already have a planner, I highly suggest getting one, and this is a great time to do so with the start of the New Year!   I use a monthly/weekly planner, so that each day has it’s own separate area, but I can also plan for several weeks in advance. When something comes up – an event, a test, even just a reminder – write it down!  To start the semester on the right track, transfer everything from your syllabi – the tests, papers and reading assignments – directly into your planner.  Carry your planner everywhere you go so that you can always write in it.  Now, I may be a bit of an organizational nerd but one thing I’ve learned so far in my brief college career is that proactive planning is key to a successful semester!

Presley StrutterActivate: Staying active is important to not only your physical health, but your mental health as well.  Physical activity not only relieves stress, but it also helps you sleep better and keep your weight in check.  Find something at your school that you love to do, whether it’s a team or club sport, or even just going to the campus recreation center.  I have been a dancer since I was three so I “activate” through my college dance team, the Texas State Strutters.  Multiple weekly practices and workouts have helped me stay healthy and in shape, and I’ve made wonderful friends along the way.  We also have an awesome campus rec center, which I’m bound and determined to use more of this semester (and yes, it’s in my planner). Bottom line is that any physical activity at all is better than nothing, because as my mom always says, “When you’re moving, you’re improving!”

Socialize:  Great friends can truly get you through anything, even the stresses of a busy semester.  Make time in your busy schedule for quality time with your friends, whether it’s a movie night or going out on the town.  However, this is where balance and moderation come into play. You need to balance the time spent having fun with the time spent working hard. There will be plenty of nights out that you’ll miss because you need to stay in and study.  But once that test has been taken or that paper has been written, reward yourself with some fun time and enjoy the social activities that college life has to offer.  You’ll look back on those fun times fondly, and even more so if you’ve balanced your time successfully!

Succeed: Speaking of success, I believe that all of the above will lead to a successful semester for anyone who truly follows through with it.  I’ll be going on this adventure right along with you.  So let’s make it a goal to PASS this semester and eliminate as much stress as we can.  Happy 2013 and good luck to us all!

 

Lessons in Health We’ve Learned from Our Dogs

Posted by Coach Stacy & Debby Ridgell on January 2, 2013
Posted in: Motivation, Pass the Health. Tagged: , , . 3 Comments

Scout

One week ago today, my dog Scout rode to the vet for the last time.  This once hearty and powerful Lab-Border Collie mix had fallen ill two months ago.  A study in contrasts, Scout’s deep and menacing bark delivered a robust warning to both visitors and would-be intruders; yet she was reduced to a quivering mass at the sound of thunder or fireworks.  Her appetite was insatiable.  To Scout, everything looked and tasted like a salami sandwich:  Leather shoes, fleece-lined dog beds, wooden blinds, down comforters, doors, library books, Christmas trees, winter coats, sofas.

And so, of course, when Scout stopped eating, we knew something was wrong.  She was diagnosed with Cushing’s Disease, a treatable malady having to do with adrenal glands gone awry.  However, the vet also discovered a large tumor on her spleen for which treatment options were few.  On Christmas morning, Scout couldn’t stand up – a certain and poignant sign that it was time.

Coach and I have lost a few pets in recent years – each loss deeply heartbreaking.  Family, friends and acquaintances have offered a smorgasbord of well-meaning pet-loss advice:

  • Well, she was only a dog……
  • Get a new dog as quickly as possible.
  • Avoid getting a new dog any time soon.
  • You know, there are support groups for people who have lost their pets.
  • At least she’s no longer suffering.
  • Nothing to do except feel sad until you don’t anymore.
  • Don’t dwell on it – just hold on to your happy memories from when she was alive.

And certainly, the memories of my dog, when she was healthy and active are most comforting.  Scout lived every day with astonishing gusto and enthusiasm, as if every meal, every walk, every nap and every bath would be her last.  She was a cheerful, smiling, optimistic and utterly neurotic creature who loved life, and Coach and I have been thinking that if more of us lived life like our pets, the world would be a healthier and happier place.  And so, with the New Year upon us, we’d like to share some of the health lessons we’ve learned from our dogs:

  • Have a good stretch in the morning when you wake up.
  • Don’t underestimate the wellbeing derived from a good night’s sleep or mid-day nap.
  • Smile – and the world will smile back at you.
  • Food is good so enjoy it when you’re hungry.  Stop eating when you’re full.
  • Relish the simple pleasures in life – a cozy bed, a relaxing respite by a warm fire, a soothing back rub, quality time spent with loved ones.
  • Fresh air and sunshine do a body good.
  • Hydrate often.
  • Friends are important.  Make many.
  • Be yourself, however silly that might look.  Don’t worry about who’s watching.
  • Temper your anger, but don’t suppress it.  It’s not healthy to always quash your true emotions.
  • Take a walk every day.  A run is even better.
  • Play.  And when you’re finished, play some more.

Here’s wishing you a healthy and “Scout-like” 2013!

Healthy Holidays: Our Christmas Wish for You

Posted by Coach Stacy & Debby Ridgell on December 24, 2012
Posted in: Motivation, Pass the Health. Tagged: , . 2 Comments

Christmas Night 1

In a couple of weeks we’ll be celebrating the one-year anniversary of the launch of Coach Stacy’s Healthy U – and what an eventful year it has been!  As 2012 winds down, we’d like to express our sincere gratitude for your readership and support and we hope we’ve provided you with pertinent and useful information as well as timely and enjoyable anecdotes throughout the year.

Our Christmas wish for you is:

  • That you embrace balance and moderation as healthy lifestyle choices.
  • That your livelihood is engaging, meaningful and prosperous.
  • That you learn to focus on the big picture, and let minor annoyances go.
  • That you stop being so hard on yourself.
  • That you think and act positively through kindness and generosity, and let go of life’s regrets.
  • That you believe in yourself and your loved ones.
  • That you find the grace to make the changes that are needed for a healthier, more fulfilling life.
  • And that you sneak a little fitness into each and every day.

Have a joyous and peaceful Christmas and a safe and Happy New Year!  We’ll see you in 2013.

CSHU Authors

-Coach Stacy, Debby & Presley (and guest author Susan Angell-Gonzalez)

Eat, Pray, Love (to Study)

Posted by Debby Ridgell on December 10, 2012
Posted in: Motivation. Tagged: , , , . 2 Comments

finals survivalIt’s crunch time

As the semester is winding down, exam stress may be winding you up.  But here are some tips to help you study hard, stress less, and ace those looming finals

A Good Place to Study….

  • Is comfortable (but not so comfortable that you’ll fall asleep)
  • Is quiet and free from distractions, including TV, music
  • Is free from interruptions – if not at home, try the library
  • Has the supplies you need including pens, pencils, highlighters, paper, dictionary, thesaurus, calculator
  • Has enough light and a comfortable temperature
  • Involves a study group, if you study better in social situations
  • Is where you are alone, if you study better solo

Time Management

  • Start studying early and don’t procrastinate.  Cramming isn’t conducive to testing success.
  • Try to make a study schedule and follow it daily.
  • Study in chunks – maybe 45-60 minutes at a time.  Schedule short relaxation breaks in between the chunks.  This will help you retain the information and avoid burnout.

Active Textbook Reading Strategy – SQ3R

  • Survey – Gather the information necessary to focus on what you’re about to read

Read the title

Read the introduction and summary

Skim through the chapter and make note of the boldface headings and subheadings, graphics, charts, maps, and diagrams

Notice the attention-grabbers – terms, names, and ideas in bold print or italics

  • Question – Help your mind engage and concentrate

One section at a time, skim the boldface headings and create questions in your mind about what you’re about to read and learn.

The better your questions, the better your comprehension is likely to be.

  • 3R – Read, recite and review

Read each section with your questions in mind. Highlight important information.

Recite – stop every once in awhile, look up from the book, and put in your own words what you have just read.

Review – After you have finished, review all the main points.

Using the SQ3R will help you retain the very complex and detailed information you are reviewing for tests

 

Memory Aids (Mnemonics)

  • Acronyms – Invented combinations of letters.  Each letter is a cue to an idea you need to remember.  Example: BRASS is an acronym for how to shoot a rifle – Breath, Relax, Aim, Sight, Squeeze.
  • Acrostics – An invented sentence where the first letter of each word is a cue to an idea you need to remember.  Example: EVERY GOOD BOY DESERVES FUN is an acrostic to remember the order of the G-clef notes on sheet music – E, G, B, D, and F.
  • Method of Loci – Select any location that you have spent a lot of time in and have easily memorized.  Imagine yourself walking through the location, selecting clearly defined places – the door, sofa, refrigerator, etc.  Imagine yourself putting objects that you need to remember into each of these places by walking through this location in a direct path.  Example:  If you had to remember George Washington, Thomas Jefferson, and Richard Nixon, you imagine walking up to the door of your location and seeing a dollar bill stuck in the door; when you open the door Jefferson is reclining on the sofa and Nixon is eating out of the frig.
  • Keyword Method (for difficult vocabulary) – First, after considering the difficult term you need to remember, select a key word that sounds like the difficult term.  Next, visualize an image, which involves the key word with the meaning of the difficult term.  Example:  the Spanish word “cabina” means “phone booth.”  For the key word, you might think of “cab in a…”  Then you invent an image of a cab trying to fit in a phone booth – “cabina” = “phone booth.”
  • Chaining (for ordered or unordered lists) – Create a story where each word or idea you have to remember cues the next idea you need to recall.  If you had to remember the words Napoleon, ear, door, and Germany, you could invent a story of Napoleon with his ear to a door listening to people speak in German.

Test Taking – The DETER Strategy

  • Directions

Read the test directions very carefully.

Ask the instructor to explain anything about the test directions you don’t understand.

  • Examine

Examine the entire test to see how much you have to do and what questions you’ll need to answer.

  • Time

Once you have examined the entire test, decide on approximately how much time you’ll want to spend on each section.

Plan to spend the most time on test sections that count for the most points.

  • Easiest

Answer the questions you find the easiest first, then go back and do the more difficult items.

  • Review

If you have time remaining, review your answers and make them as complete and accurate as possible.

 

Sleep, Eat, Move

  • Get plenty of sleep the night before an exam so that you’re fully alert and your brain is firing optimally during the test.  Try reviewing any concepts with which you’re struggling quickly before retiring then once again upon rising the next day.  This will help bring clarity to areas of difficulty.
  • Ditch the junk food while studying.  Opt instead for brain food such as:

Foods high in iron like red meats and beans – they boost cognitive functions

Fresh fruits, which are good for memory and recall of information

Nuts and seeds, which are rich in Omega 3s, which assist memory function

Tea (instead of coffee or Red Bull) because it contains catechins which help you relax

Hot Cocoa – it will enhance your mood because it releases endorphins and sharpen your reaction time and memory

Lots of water

  • Schedule exercise time during Finals Week.  Take walks or go for a few jogs.  Just 20 minutes of cardio per day is a sure fire way to improve your memory.

Happy Boss’s Day, by George!

Posted by Coach Stacy on October 16, 2012
Posted in: Motivation. Tagged: , , . 5 Comments

Today is my birthday.

And unless you’re totally immune to the clever marketing of Hallmark, you’re probably aware that today is also National Boss’s Day.  Ironic isn’t it?  My husband Joe sees it more as a cruel twist of fate, as if I’m not bossy enough already.

But on this Boss’s Day, I thought it fitting to send warm kudos to our nation’s first boss, George Washington.

I was at a fitness conference in Washington, DC a week ago.  Such an amazing city – the monuments, the museums, the remarkable history.  Fortunately, we were able to squeeze a little play time in between the meetings and the sessions, but we hardly knew where to start.  The Smithsonian?  The Lincoln Memorial?  The White House?  But for some strange reason, a little voice inside of me whispered, “Mount Vernon.”

George Washington’s plantation and estate, Mount Vernon, includes over 50 wooded acres, gardens and outbuildings overlooking the Potomac River just outside of the District.  It was there that George Washington laid forth his aspirations for a fledgling United States, free of the tyranny of King George and the British.  As I toured the grounds of Mount Vernon I was overcome with emotion at times contemplating the courage of Washington and our other forefathers who fought to be free.  The liberty of our nation rested on their shoulders.  I saw Washington’s dining room, where he and Thomas Jefferson mapped out their vision for our nation.  I sat on the back porch and imagined George and Martha rocking in their chairs while overlooking the cool waters of the Potomac.  I saw the bed where he died – and I imagined George whispering his last words to Martha.

What a legacy – and what a remarkable leader.  I left Mount Vernon invigorated and inspired – my “inner George” all fired up.  I’m all the more motivated to make a difference in the world by encouraging our citizens to be physically active and live healthy lifestyles. 

Happy Boss’s Day, George – and thank you.

Game Changers

Posted by Coach Stacy on September 15, 2012
Posted in: Motivation, Pass the Health, Physical Activity. Tagged: , , , , , . 5 Comments

As I walked into my fitness studio the other day, my business partner’s jaw dropped.

“Have you lost your mind?” Debby asked, staring incredulously at the half eaten Krispy Kreme donut in my hand. 

“Nope.  And I brought some for you too,” I said, revealing the five remaining donuts in the box behind my back.

Debby instinctively began backing away as though a box of spiders was being proffered in my outstretched hands. 

“Relax,” I said, “I’m celebrating.  An article in today’s paper reported that the latest research from the National Institute on Aging shows that calorie restriction does not increase our lifespan.  So I figured we might as well enjoy a Krispy Kreme or two.”

Debby folded her arms resolutely in front of her, a study in willpower.  “But eating that donut – is it healthy for you?”

There it was – the million dollar question.  Needless to say, I did not have seconds that day.  The answer, of course, is no – eating a steady diet of junk food is not healthy for you.  But it’s really more about balance and moderation.  My philosophy – and what I tell my clients – is that if we eat healthy 80% of the time and engage in physical activity at least one hour every day, we’ll handily win the fight against obesity.

Sadly, obesity-related diseases represent a $254 billion per year problem in the United States.  According to the American Heart and Stroke Association, “If current trends in the growth of obesity continue total healthcare costs attributable to obesity could reach $861 to $957 billion by 2030.”

But imagine the positive impact if we all took ownership of our health, if we all started making better choices, if we all started being more active.  It would mean fewer doctor visits, fewer insurance claims – and thus, far less strain on the U.S. economy. 

Prevention is a key component to health.  As a Personal Trainer, I’ve seen first-hand how healthy lifestyles aid in rapid recovery from illness, disease and injury.  Even the normal aches and pains of age tend to subside with regular physical activity.  And this is why I chose to use my gifts and talents as a coach and wellness advocate, championing prevention as a cause through my company, Fitness Scouts, its education arm, Coach Stacy’s Healthy U, and its nonprofit arm, We Play It Forward.  Through these endeavors Debby and I serve as Game Changers in the fight against obesity. 

Two more Game Changers I want to spotlight today are colleagues and friends of mine, Shellie Pfohl, Executive Director of the President’s Council on Fitness, Sports and Nutrition and Patti Howell from JAMmin’ Minute.  Their passion and tireless efforts are changing the landscape in the world of health and fitness.

Under Shellie Pfohl’s watch, America’s Youth Fitness Test has gotten a makeover.  More than two decades after its last update, the physical fitness test many of us did in school has a new look. Just in time for the new school year, the President’s Council on Fitness, Sports & Nutrition (PCFSN) announced that the former Physical Fitness Test is now the Presidential Youth Fitness Program, and that it will focus primarily on assessing health versus athleticism for America’s youth.  Since less than one in five youth get the exercise they need and high rates of childhood obesity are sweeping the nation, PCFSN and its partners recognize the importance of motivating children to get active, whether through sports or physical activity on the playground, in the park or in the backyard. Research shows nearly one in three children are overweight and one in six are considered obese. These numbers can have a major effect as children grow into adults.

The updated program will now provide training and resources to schools for assessing, tracking and recognizing youth health-related fitness. Support available to all schools includes Web-based access to test protocol, standards for testing, calculators for aerobic capacity and body composition (BMI), promotion of the Presidential Active Lifestyle Award (PALA+), online training, school recognition programs and more.  Changes to the Presidential Youth Fitness Program were developed in partnership with experts in health promotion and youth fitness including the Amateur Athletic Union, the American Alliance for Health, Physical Education, Recreation and Dance, the Centers for Disease Control and Prevention and the Cooper Institute.  To learn more about the Presidential Youth Fitness Program visit www.presidentialyouthfitnessprogram.org.

Patti Howell is founder and CEO of Health E-Tips and creator of JAMmin’ Minute, a one minute physical activity routine that can be done anywhere and anytime.  A remarkable fitness event is scheduled for September 27.  Help our schools and kids lead the nation in the first ever JAM World Record 2012.  It’s a quick, easy, FUN routine that all ages and abilities can do, wherever you are, to be part of a World Record.  This national initiative has been created to raise awareness about the importance of making good health choices and physical activity as a daily habit.  JAM World Record 2012 with Let’s Move in School also urges everyone to support our schools where every student has the opportunity to learn healthy habits and participate in a quality physical education program. In the spirit of friendly fun, there is a state competition and the state that recruits the most people to participate will be named the National JAM winner.  Sign up today to be counted in your state’s totals and learn the easy routine at www.jamworldrecord.org.

So there you have it, two new ways to be a Game Changer with us here at Coach Stacy’s Healthy U.  No matter what activity you choose just remember, when you’re moving you’re improving!  And please, Pass the Health and forward information about these two Game Changing programs to family members, friends and colleagues who’d like to join in our movement.

Letting Go

Posted by Coach Stacy on August 18, 2012
Posted in: Motivation. Tagged: , . 16 Comments

So many firsts. 

I remember letting go of her when she took her first steps – she, bold and purposeful and me, tentative and worried, painfully aware that this walking thing was only the beginning.  Then there was the first day of school – she, eager and excited and me, a bit misty eyed because I didn’t want her to leave me, yet knowing she had to in order to grow.  I remember the first time she rode her bike without training wheels, because she was a big girl and didn’t need the wheels anymore.  And then the first time we let her drive to school on her own – and Joe and I praying that identical plea that God would deliver her safely home.  I remember how proud we were when she got into her first choice for college and then made the Texas State Strutters dance team.  I remember taking her to college and moving her into her dorm and hugging her goodbye because it was time for her to grow some more. And I cried, not just from sadness, but from the joy of seeing her flying proudly on her own.

Letting go of my daughter Presley has always been so difficult, and never more so than seeing her off to college.  I guess I had never realized how much Motherhood had defined me.  Suddenly, no more homework to supervise, or dance competitions, or carpools.  No more peanut butter and jelly sandwiches or sleepovers.  No more science projects or proms.

What on earth would Joe and I do with ourselves?

At first, it pained me to even walk by her room.  I imagined the pitter patter of her little feet and visualized her dancing in front of her mirror.  Then on one particularly difficult day, I wandered in and lay on her bed, the smell of her still present on her blanket and pillow, and I cried for a long time.  Eventually, our dog Baxter found me in her room and jumped up on the bed and licked away my tears.  In his own little way he was telling me it would be okay. 

Thus began another first for Joe and me – our first years as empty nesters.  The house is a bit quieter these days, yet our lives are anything but empty as we’ve begun tackling projects around the house and new work demands.  Joe and I have embraced this next chapter in our lives and we’re having a blast with our role as college parents, flying down whenever we can to Texas State to watch the Strutters perform at football games.  

Presley is thriving in college but every time we leave her to come home to Colorado, I remind her of “the list” – the same ten things I’ve told her over and over again for years, and to which she’s always responded, Got it, Mom:

  1.  Always lock your doors first – those in your car, and your doors at home.
  2. Pay attention and be aware of your surroundings, whether at home, out shopping, at school or at parties.
  3. Love and respect yourself. Recognize and celebrate your strengths and positive qualities.  Don’t dwell on the negative. 
  4. Manners always matter. You can never thank people enough! You can never be too kind!
  5. Always have a game plan and a backup plan. If you fall, get back up and try again. Life’s greatest lessons come to us in the most difficult moments. God is with you.
  6. A good attitude can take you places and make life much more enjoyable. You have two choices every day when you wake up: to have a good day or a bad day. Your call.
  7. Find your passion; live it and work it.
  8. The more colors you eat, the more vitamins you get!  Stay active and nourish your spirit.
  9. Serve others with your gifts and talents – you have so many! Peter 1, 4:10 – “Remember you have much to be grateful for and be there to lift those up that need a hand.”
  10. Speak up for yourself. Do not shy away from being the lead dog – you have it in you to lead.  Choose your friends carefully and make them those who strengthen your character and values.

Take the Lead with your thoughts – they become your words

Take the Lead with Your words – they become your actions

Take the Lead with your actions – they become your habits

Take the Lead with your habits – they become your character 

 

Presley will be celebrating her 20th birthday this weekend and it will be her first birthday without her Mom and Dad.  And so we want to say we love you, Presley, and we’re so very proud of you!  Happy Birthday!

For the Love of the Games

Posted by Debby Ridgell on July 27, 2012
Posted in: Motivation, Physical Activity. Tagged: , , , . 1 Comment

A friend of mine is a triathlete whose training regimen is grueling and never-ending and from time to time I’ve secretly wondered if she’s a little off her rocker.  I asked her once what motivated her to compete and, without hesitation, she said it was the thrill of crossing the finish line at the conclusion of each race. 

A bit like the protagonist of a book I recently finished called Running the Rift by Naomi Benaron.  It’s the fictional account of a Tutsi runner, Nkuba Jean Patrick, who dreams of becoming his country’s first Olympic gold medalist in the 800 meters.  The novel unfolds leisurely in 1980s Rwanda and explodes violently amidst the 1994 genocide of Tutsis by their Hutu neighbors, in which some 800,000 men, women and children were slaughtered over a four month period. 

While the novel is really more about the genocide than the running, I was nevertheless struck by how deftly Benaron, who is herself a triathlete, captures the inner fire of an athlete driven to compete.  And  it got me to thinking about the sacrifices that many real life athletes have made and the insurmountable obstacles some have overcome for that fleeting moment of glory while competing in an Olympic arena. 

For the next two weeks many of us will be tuning in to the London Olympics, cheering on the hundreds of American athletes who will be competing in a dizzying array of events.  Michael Phelps has already won 16 Olympic medals in two Olympic meets.  Chances are pretty good that he’ll take home a few more.  Colorado’s own Missy Franklin will compete in seven swimming events – with any luck she’ll bring home at least one medal.  We’re crossing our fingers that sprinters Justin Gatlin, Wallace Spearmon and Tyson Gay can cross the finish line in front of those pesky – and speedy – Jamaicans.  And we’ll watch in amazement as the diminutive Jordyn Wieber and Gabby Douglas double-twist their dismounts, perhaps artfully enough to garner a spot on the medals podium in women’s gymnastics. 

But I’ll also be looking for a handful of athletes who haven’t trained in state-of-the-art facilities or benefitted from the expertise of personal trainers, sports nutritionists, and sports psychologists. Athletes who have worked hard, sacrificed much and beat amazing odds, all for the pride of representing their countries (and genders) and the sheer joy of competing.  These are the athletes who will truly embody the Olympic creed: 

“The most important thing in the Olympic Games is not to win but to take part, just as the most important thing in life is not the triumph but the struggle. The essential thing is not to have conquered but to have fought well.”

Here are a few athletes who personify that creed:

Mohamed Hassan Mohamed is one of two Somalis who will compete in London.  This 22 year old runner fled Mogadishu several years ago fearing for his life after an Islamic militia group beheaded an acquaintance of his and threatened his life as well.  While Al Qaeda backed insurgents withdrew from Mogadishu over a year ago, suicide bombings, assassinations and kidnappings are still quite common.  Mohamed has been training in a neglected and war-ravaged stadium, and has spent the last few months living in a renovated classroom with no phone, TV or Internet, and a mosquito net hanging over his bed.

Gladys Tejada will be running only her third marathon, representing Peru at the London games.  The youngest of nine children, Gladys grew up in a tiny mud-brick village in the Peruvian mountains with no electricity and no TV and had never even heard of the Olympics until four years ago.  As subsistence farmers, her family never had any money and could barely afford to put shoes on their feet.  Gladys has not had any kind of formal athletic training, but believes that running in the harsh mountain conditions – plus hard work and discipline – have prepared her well for Olympic competition. 

Oscar Pistorius, a 25 year old sprinter from South Africa, is nicknamed the “Blade Runner” because of the carbon fiber prosthetics he wears.  Pistorius had his legs amputated below the knees at the age of 11 months because of the congenital absence of the fibula in both legs.  He’ll run both the individual 400 meter and the 4 X 400 meter relay and will make history as the first double amputee to compete in the Olympic games.

Tahmina Kohistani will be the only female member of Afghanistan’s Olympic track team.  While Kohistani has had the full support of her family in pursuing her Olympic dreams, she’s representing a country in which women’s participation in athletics is deemed socially unacceptable.  She trains to the frequent jeers of citizens who are openly hostile to the idea of her competing and in subpar facilities and environmental conditions.  Kohistani will compete in the 100 meter and 200 meter heats.

In Running the Rift, Jean Patrick rises before dawn one morning for a practice run, to the amazement of his roommate who asks him “why?”  Jean Patrick replies that if he doesn’t run, his legs begin to hurt.  Running is as natural and automatic for him as breathing and blinking.  Like Jean Patrick, most of these real-life Olympians compete because it’s who they are – it’s their essence.  To not run, jump, throw, shoot, dive, vault or hurdle would be unnatural, even unthinkable.  And like my triathlete friend, they compete for the love of the competition; they’re in London for the love of the games.  I, for one, will be rooting for them.

Over the course of the next two weeks, be sure to tell us which athletes have inspired you.  Click on “Leave a Comment” in the title box above and share your thoughts and perceptions.

In Memoriam

Posted by Coach Stacy on July 21, 2012
Posted in: Motivation. 6 Comments

There is nothing in my life more precious to me than my daughter Presley.  Thus, I believe there could be nothing in life more unimaginably painful than the loss of one’s child.  Yesterday, many mothers and fathers lost their sons and daughters in the tragic and senseless movie theater shooting in Aurora, Colorado.  And this past year has been marked by the loss of three of my friends’ children – Perry, Sarah, and Sage.  I’ve struggled in each tragedy with what to say. 

“I’m so sorry for your loss.” 

“I hope that your happy memories sustain you through this time of sadness.” 

“You’re in my thoughts and prayers.”

But there are no words that can bring comfort to one dealing with a loss so unthinkable.  Debby tells me that it’s the “would haves” that are the most difficult to endure.  “Perry would have turned 21 yesterday.”  “Sage would have laughed so hard at that.”  “Sarah would have enjoyed the recital.” 

Would have.

Each of these souls — and all of those who lost their lives in Aurora — would have lived and breathed and laughed and cried today – but didn’t.  And no words can change that; nothing can bring these precious people back to their loved ones. 

Today, flags all over the country are flying at half staff in honor of the Aurora victims. And today my friend and former client Sasha Stallone will be laying her son Sage to rest.  Sage was also a friend and client of mine and I spent many a workout with this wonderful young man. When Presley was born, Sasha shared some wise mothering tips that I have never forgotten. She is a wonderful mother and my heart breaks for her.  

There’s a passage from The Little Prince that is particularly appropriate today:

“You – you alone will have the stars as no one else has them…In one of the stars I shall be living. In one of them I shall be laughing. And so it will be as if all the stars were laughing, when you look at the sky at night…You – only you – will have stars that can laugh.”  – Antoine de Saint-Exupéry

Peace be with you today, Sasha, and with Sarah’s and Perry’s parents and with all the loved ones of the Aurora victims.  There are many new stars in the sky today — and in them your precious ones are laughing.