Hard to believe this week will mark the end of the 16 week 'Distance Phase' of this training block in preparation for the Big Foot 200 race! With the holidays thrown into the mix I will have to admit that there have been some challenges. As with any goal, there have been some ups and downs and I tried my very best to both stay consistent yet also show myself some grace when life presented roadblocks. I will say running 50-100 mile weeks made this training block feel at times like a full time job! I spent a lot of hours out there on the trails! The colder weather set in mid November, this mixed with snowy slippery trails resulted in slower mile times and required additional time training. But the goal is to adapt and overcome. Training for a challenge this big certainly offers up its fair share of life lessons! Overall I am most proud of making my mile goals and I feel that I did do a good job in being creative with my training time and balancing my time with family through the holiday season.

Let's start this conversation with a quote: "Impossibility doesn't live in the mileage, it dwells in the mind.

It’s easy to settle on a handful of fresh fruits and vegetables that you and your family enjoy, but diversity is just as important as quantity when it comes to vegetable intake, gut health, and overall wellness. This fresh and colorful chopped salad has all of the delicious flavors you love from a classic Caprese salad, plus even more healthy veggies!

                    Phytonutrients are what give many vegetables and berries their health-boosting power. Certain healthy foods contain a very high concentration of phytonutrients and can help you feel healthier and better. Phytonutrients can be complicated to understand but simply they are helpful compounds found in plant foods. I will share what I’ve been able to learn about phytonutrients and the health benefits of phytonutrients.

                   Why does setting a clear goal seem to magically make things appear in your life to help you get there? It’s not magic, it’s neuroscience. Goal-setting has been linked to higher motivation, self-esteem, confidence, and autonomy!

" May we look back on our life path and find joy within the moments when we shined" 

Here's what you need to know to start sweating in the most effective way to stabilize your blood sugar. Most prediabetes and type 2 diabetes interventions focus mostly on food, but mounting scientific evidence suggests that it's much more effective to give this condition a one-two punch with both diet and exercise. Read on for more about the latest research. 

https://pubmed.ncbi.nlm.nih.gov/37039787/ 

The CDC recently released the following statement "Amazing but true: about 98 million American adults—1 in 3—have prediabetes. What’s more, more than 8 in 10 of people with prediabetes don’t know they have it." Could this be you? Read on to find out the facts and what you can do to stay healthy.

As a Wellness and fitness coach I have my clients work on goal setting. I am a firm believer that health involves so much more than just your physical state. Its your mental health, spiritual health, nutrition, sleep, relationships, career, and life purpose. So as a coach, I strive to care for my clients as a "whole" for all things are woven together and impact your health! I do assign homework! Some clients are receptive, others not so much, but taking the time to write down thoughts, identify barriers, brain storm solutions, and setting goals is empowering! 

I recently finished a new book "AWE The New Science of Everyday Wonder and How It Can Transform Your Life" by Dr. Dacher Keltner. This week I wanted to share some of the insight that I drew from this great read! 

A fresh covering of snow has fallen here in Wisconsin. As much as I love this time of year, it does present some additional challenges managing my Lupus. Many people with chronic pain conditions, including arthritis, fibromyalgia, and various autoimmune disorders, often experience flare-ups during colder weather. Today I wanted to discuss the science behind weather and pain as well as share some of tips I use to help manage my pain throughout the winter months.

Things  have been busy here in the Lion's Den! I am thankful to announce that I am in my final week of Wellness Coach Certification and will be sitting for my final exam shorty after Thanksgiving!  I believe Wellness is multidimensional: Physical, Mental, Spiritual, Emotional, Social, and Environmental. I am devoted to helping my clients reach their highest potential for health. Acting as a guide and encourager as we work towards common goals with changed mindsets and behaviors. It is a privilege to walk beside people on their journey to wellness. After facing disease and illness I will help you take your power back. This feeling...it's hard to describe but its undeniable when you feel it. A combination of grit and determination, and hellbent celebration for this gift of life.