Eat The Cake, Forget The Deviled Eggs


Eat The Cake

Yesterday, I was faced with food choices like cake and deviled eggs.

We were at my cousins 50th surprise birthday party.

There was a spread of party food to select from. Items like taco dip and chips, deviled eggs, veggies with ranch dressing dip, and a few other items I do not remember.

Thomas and I had eaten a meal before we left that filled us up nicely.

Which was great, it made having a few snacks a choice and not a necessity to satisfy hunger.

I am not a big dip person, and do not like mayo. So that left me with veggies and chips to munch on, if I wanted to.

I did feel the obligation to snack a little because the host asked us to, so they would not be left with a lot of party food the next day.

Deviled Eggs

Coming to terms with only eating things I liked has helped me to only eat what I want to.

Maybe not exactly when I want to, like in a social setting, but what I want to of the available choices.

If some one asks, I have no problem telling them why I am not eating a certain food and I do not feeling bad about it.

Asking the question is an open door to a true answer, no one is going to get hurt because I do not like deviled eggs.

Even though, some of my refusals have raised a few eyebrows.

Thomas is the same way with cake. He will only eat cake if he likes the frosting and type of cake it is.

I like to try cake and then decide if I like it.

Start off with a small piece and maybe have seconds. Maybe…

Selective Eating Based On Taste

Some people say they like just about everything.

Maybe an option for them, in a party situation, is to grade the snacks and decide ahead of time which snack “grade” they are wanting to consume, before they walk into the party.

Staying true to you and your goals helps keep the focus on your priorities, not anyone else’s.

Like the host not wanting leftovers.

How does taste steer your food choices? Can you be “pressured” in to eating things you do not like? (If you have not tried it before, it does not count.)

Kick off your training session with a mental list of party food likes and dislikes. Cheers!!

Say Hello To Your Fun-Loving Self

connect with your fun loving self

Connecting With Your Fun-Loving Self

Loving yourself can be a tough ask for some of us.

Instead of going “all out”, consider trying to connect with your fun-loving self.

The part of you that is quirky and uniquely you.

Do you like to dance and sing to a favorite group or singer? Time to turn up the tunes!

Maybe you are more hands on and like to draw, paint or get crafty?

Pull out the paper, scissors, paste, and drawing/painting tools and get going!

Perhaps you like to use computer aided design, or animation programs.

When was the last time you opened up a program a created something, anything?

I know, you are a real joker and like to crack up your friends!

Consider throwing a party or having a few friends over to share a laugh or two.

Neglected Self

This is a part of myself that I neglect most of the time.

I feel being an adult I need to be acting and doing certain things.

Yet, for fun I do dress up like a teenage boy and jump around on things.

Seriously, most of the women I know who do Parkour wear yoga tights to train.

That was never my thing. I like a good old t-shirt and baggy pants or shorts.

I also like to be silly, find the irony in things and make smart-ass (hopefully witty!) remarks.

Sometimes I like to dance. If I hear a good piece of music I am swaying in my head and maybe tapping a foot.

I hardly ever let go, to let it out.

The result is feeling detached and more reserved than I actually am.

In essence I am programming my view of the world to be more uptight and shy than I would like.

How do you connect with yourself? What is your goofy way of expressing yourself that makes you feel like you?

Give yourself a high-five and an atta-person for jumping in and training today. Cheers!!

Hot, Hotter, Hottest Days of Summer

summer hotness

Hot Summer Days

Oh what to do with the hot, to hottest, days of Summer?

First there are things to be mindful of, I’m going into MOM mode here; Sunscreen hydration, and keeping cool.

Twenty minutes of sunshine is the most you need for a dose of vitamin D. Anything more and sunscreen is a must.

If you are active outside and going to get wet from sweat or water, then consider choosing active-wear sunscreen.

You will need to still reapply, but not as much as when using regular sunscreen.

There is a debate about what factor is really necessary and actually helpful. The latest we saw is factor 50. Still reapply as directed on the label.

I personally like to use a sunscreen on my face that is designed for that use only.

I find them to be less oily and I do not feel like I am sealed in.


When it is as hot as it has been, planning ahead is not a bad idea. If you plan on being active outside, pre-hydration can keep you running smoothly.

Drinking water with a pinch of salt, a.k.a with electrolytes, will help keep you balanced so you do not get too watered down.

If you want an indication of how hydrated you are, take a look at your urine.

A light yellow color is a good shade to have. Anything darker, drink some more. Anything lighter, then skip along with no stress.

Remember that fruits and veggies have fluid in them and will aid you in staying hydrated. If a watermelon popped into your head right now, you are not alone.

Keeping Cool

Wearing breathable clothes and sticking to the shade, or even air conditioning, makes managing the heat more pleasurable.

Right now it is 94F (34.4C) in Colorado.

I am sitting outside, in the shade, of the house I am staying at. There is a slight breeze that feels a little cooler than the air.

It feels real pleasant and I can not tell it is as hot as it actually is.

I have a cotton tee shirt and capris on. Both are black, but with staying out of the sun, they are just fine.

What tricks do you have to manage hot, hotter, hottest summer days?

Training in the early morning, or late afternoon is another way to beat the heat. Cheers!!


Is Sleep a Restart Button, or a Pause Button

Pause Button or Restart Button-By HalloweenNight (Derived from File:YouTube Silver Play Button.svg) [CC BY-SA 4.0 (], via Wikimedia Commons

Restart, Not Pause Button

I would like to think of sleep as a restart button and not a pause button.

When you wake up it is like you were rebooted and all your systems are back on-line, your brain is ready to take in new information.

Does a “brand new day” give you a brand new start?

If you try on a new perspective, I can see how it can be a brand new start.

Say you went to bed dreading what lay ahead the next day, but you wake up excited about getting coffee and meeting up with a friend at the end of the day.

What seemed like a task the day before becomes more of a challenge today.

It would be great if this happened everyday.

But it does not seem to.

Pause Button

I find sleep can be more of a pause button. A place of relief from worry and stress.

The highlight of a day can be the act of sleeping. Hoping that when you wake up things are a little different.

Though you know that the only thing that will make things different is action.

I do not know about you, but sleep does not create much action.

This makes me think of how passive income is intriguing to me. Because action takes place as you sleep.

You have to put work into it while you are awake, but someone purchasing your product or service does not require an action from you at that moment.

Automation allows basic communication to be set up ahead of time.

Like, the “thank you for your purchase” notification.

Consumers do not have to wait on you to get what they need.

Automate Life

The habits we follow daily are our way of automating life.

Adjusting these habits takes some effort and thought, but if you can adjust them to support the outcome you want; Ta-da(!) the outcome appears.

The daily habit of training helps to keep your life simpler.

Hopefully less or no pills, doctors, or stress from feeling unwell. Cheers!!

Increase SFM With Ground Work, What?

increase ground work-By תהלה הרץ [CC BY-SA 4.0 (], from Wikimedia Commons

Increase SFM?

Increase SFM (Strength, Flexibility, Mobility) with Ground Work.

Ground work is movement that focuses on ways to increase and maintain flexibility, mobility, with strength while keeping you safe and snug to the ground.

This activity can seem fairly easy to some, and extremely difficult to others.

The determining factor is how comfortable you are with moving your body up and down from the ground.

Lifespan Predictor

Having and maintaining the ability to get up and down from the ground has been shown to predetermine your lifespan.

You have more chances of living a longer life if you remain functioning and active. The easiest way to predict how functional and active you are is related to how well you can get down to, and up from the ground.

I see this in my own parents who are in the late 70’s. Both of them can get up and down from the ground unassisted.

Is it a smooth fluid motion still? No.

They can kneel on one leg, use their hand, and sit down, then get back up the same way.

This shows that they have maintained enough muscle mass and strength to move their bodies through space.

Which helps with fall prevention and injury from acts of daily living like twisting with a full laundry basket.

Keeping It

Just like anything else, once you start and gain the benefits, consistent practice will help you maintain the benefits that come with it.

Since ground work is ageless, we want to offer the opportunity to practice this low impact, mid-intensity activity on a regular basis.

It all ties back to “basic training for an active life”.

Lets get to crawling, gliding, sliding, hopping, and deep squatting.

Notice when you see these movements in your program.

Pay close attention to how you do, and how you may improve the movement.

If applicable, do you use your hands? Is there a way not to?

Finding ways to make training fun and practical. Cheers!!

Eating Until You Feel Lightness Instead of Fullness

eating to feel lightness

A Feeling of Lightness

Eating until you feel lightness is more about energy than satiation. It is about clearing out feeling of slowness, lethargy, and grogginess.

I notice this in the morning more often than later in the day.

After I get a little to eat in the morning, I can think better and have a little pep in my step.

That means something other than eating until I feel full. When that happens, I will feel slow and lazy soon after.

A light feeling from eating comes with a small meal that is just enough to ignite the fire for the day, without burning up too fast.

For myself I find that one soft boiled egg, a handful of muesli with almond milk and a almond milk latte, or black coffee will do the trick.

Figuring It Out

I stumbled on this idea of lightness instead of fullness from wanting to feel ready for my day and not ready to go back to bed.

I thought my meals either needed to be jam packed, or real low in calories.

Instead of thinking about calories I decided I would consider how it made me feel.

If a handful of raw spinach, with kielbasa and an apple was not going to cut it, I had to find something else.

I tried two eggs with toast, or just muesli. Neither cut it. When I put them together I found I only needed one egg.

How Full Do You Stay

When I eat to feel light, I expect to start to get hungry in about three hours.

I plan ahead for this. I know what I am going to eat next.

It may not be prepped and ready, but I know where it is located and how long it will take me to fix it.

Have you ever experimented with eating to feel a certain way? If so, how did it work for you?

Have a great training session. Cheers!!

Telling It Like It Is Closes Down Communication

telling it like it is blocks connections

Telling It Like It Is

It is so easy to slip into “Telling it like it is” instead of listening and learning.

Having grown up in a school system where the teacher is an expert who was not to be questioned, it is challenging not to feel that in order to be taken seriously, you need to be a teller of things too.

A teller of things is a lecturer. A person who can come off as if they know it all.

Lecturing is an isolating act.

As a student I rarely felt engaged in school. Feeling seen or understood were not part of my interactions with most adults while growing up.

Listening, and soaking up their knowledge is how I thought getting smarter happened.

Opening My Mind

These past few years of studying coaching and working with people who want a little guidance has been full of “telling it” pitfalls.

Everyday I find my expert hat magically appearing on my head to my great disappointment.

It feels like I am being helpful on one hand, then I feel the person I am speaking with pulling away.

The blinders come down and the judgement of self and me start coming forward.

In everyday conversations finding a way to listening and then ask questions can create a more connected conversation.

How would it have felt to ask my teachers questions that challenged them and helped them to think as well?

Not out of being a “smart a**” but out of genuine curiosity.

Curiosity Be My Guide

The key to being a guide to others is being curious and asking questions.

Not listening so I can provide a solution.

Listening so I can ask a question. A question that may help the person I am speaking with find their own answers.

When it comes to fitness and nutrition, the average person typically knows what to do.

It seems to be more about figuring out how to apply it to their own situation they need help with.

Do you feel more connected when being curious and asking questions, or by being “the expert” in a conversation? Why do you think that is?

What will make your training session a good one? Cheers!!

Cultivate Motivation Through Deliberate Practice

cultivate-motivation By Gregory "Slobirdr" Smith (Flickr) [CC BY-SA 2.0 (], via Wikimedia Commons

Cultivate Motivation

Deliberate practice can be a way to cultivate motivation for consistent practice and improvement.

What is a deliberate practice?

It is deliberately choosing to push a boundary of your skill level.

You can select the boundary, or have a coach or trainer select it for you.

What is pushing your boundary?

It is taking one extra step that takes something you are comfortable with and making it uncomfortable.

If you are a runner who is comfortable with steady-state running and comfortably running a half marathon what would your next challenge be?

May be to run a marathon, or is it to run a faster mile?

Which one makes you more uncomfortable?

Breaking Discomfort

In parkour we call this “breaking the jump”.

Find a jump that brings up your fears and work your way through them.

There is an initial understanding that your mind only sees jumps it thinks you can jump.

It may not happen on the first attempt, or several attempts later, but the idea is to keep working it.

Taking steps to whittle away the fears that block you from jumping.

Now,  just imagine you jump and make it.

The thrill is what charges your motivation.

If you ran a real fast mile and experienced all the sensations of pushing your body to run full out, instead of steady-state and embrace the discomfort, you tap into feelings of exhilaration.

Exhilaration is motivation.


Honest straight forward feedback that is constructive will help you hone your deliberate practice.

If you do not have a coach, trainer, or buddy with you, consider filming yourself.

You can use that as a tool to provide unbiased feedback.

Film is also easy to share with people you think will help you improve at the skill you are trying to hone.

Learning to push yourself into and through discomfort is one way to learn how to dissipate fears that may be causing stress.

Fears that are only stories we tell ourselves, not ones that actually protect us.

After your training session today, think of one exercise, skill, activity, you could take up a notch and push yourself into discomfort.

What would your first step be?


Pick Your Sleep Disrupter, Cat, Coughing, or Clicking Nails

Cute Disrupter of sleep

Disrupter of Sleep

We picked up our cat from my cousins a couple of days ago.

It is nice to have her around again for cuddles, playing, and stillness.

What is harder to adapt back to is the early morning “where is my breakfast” cuddles.

On one hand I do not get the demanding now meow.

What I do get is the purring and cuddle demands.

Yesterday it was at 4:30, today it was at 5:00am.

Hopefully I can figure out the formula to make it closer to 6:00am.

When we lived in an apartment we could keep her outside the bedroom.

Sometimes she meowed but most of the time we did not hear anything and slept until we woke up.

At my brothers we are all in one room.

She is at the end of the bed until she gets hungry.

Then her motor starts up and she comes and looks at me.

Gift From Flying…A Cold

Thomas has come down with a cold mostly in his chest and head.

There has been a bit of coughing which has become a sleep disrupter too.

The past two nights he has slept until about 2 or 3 then started coughing.

After he gets up and things settle again he can get another couple of hours of sleep.

Between waking up from T’s coughing and then the cats wake up purring sleep has been disrupted after 2:00am.

The clicking of nails from my brothers dog does not pose a problem anymore because I am already awake.

Let Go and Chill

Today it is a little more challenging to get motivated to get my work done.

I decided to work in little spurts instead of a marathon day.

So far that has seemed helpful.

Getting frustrated at the cat, coughing, or clicking does not help me feel rested, so I let it go.

Instead I try to focus on chilling out and relaxing.

I even toy with the idea of getting up.

If I did our cat would move on to Thomas for morning cuddles, and he needs his sleep to fight off his cold.

When was the last time you were faced with challenges you could not control?

How did you switch your perspective to make the situation work better for you?

Move a bit and remember to have a some fun too. Cheers!!

Exercise May Help You Maintain Status Quo

status quo

Maintain Stauts Quo

After having reached your fitness, body composition, or weight goal maintaining the status quo is a task all its own.

There are certain key habits that can help you to maintain the goal you have achieved.

One of them is measuring yourself in some way. Doing that will give you feedback if anything changes.

Think of a waist measurement, scale weight, or a piece of form fitting clothing.

Something that you can do on a regular basis that will let you know if you need to pay more attention to your eating intake and habits.

How Exercise Fits In

Exercising regularly and intensely, is another way to maintain your current goal.

Why is that?

One study found that it helps with your energy balance. That, in turn, allows for slip ups in food intake, now and then.

I think it also keeps awareness at a higher level.

If you are spending time in training you will be more in tune with your energy levels.

There is more motivation to keep eating for energy than pleasure.

Your pleasure comes from being able to do the activities you enjoy, more so than the food you eat.

One Final Consideration

One final consideration is variability.

Selecting a wide variety of fruits and vegetables is great for getting different nourishing ingredients, but it may not help you maintain your current condition.

If you know that what you have for breakfast and lunch is the same day in and day out, you know what the result will be.

You will consume approximately the same calories consistently. Which will help you know what the result will be.

Relapse or Status Quo

Relapsing to a previous state is something that happens to most people who reach a fitness and nutrition goal.

Those that successfully maintain their goal are those who maintain an exercise program that is just enough, or more, to use up their daily consumed/added energy.

So to prevent relapse and maintain your status quo, do your best to stay active and keep moving.

Train today to maintain your accomplishments. Cheers!!