Foundational Movement Exercises

It's the beginning of the year and you are setting your morning alarm, packing up gym clothes the night before, and getting yourself ready to jump into a "New You".  Before you decide to go from zero to hero, make sure your body is ready.  If you haven't seen the inside of the gym in a while or have to ask the person next to you how to operate the cardio equipment, please go over the moves below to keep yourself injury-free and set yourself up to accomplish your goals.

The exercises below build a foundation of movement.  They "prep" your body by activating important stabilizing muscles that help protect you against back pain, shoulder injury, knee pain, and more.  They also help improve rang of motion in your body so your are able to move through your squat, pull, or lunge with fluidity and grace.  Do this routine as a warm-up to get your body in a good space to work hard or as a full workout at home.

Remember, consistency beats intensity.  Exercise at a level you know you can maintain through the whole year, not a pace that makes you so sore you have a hard time sitting on the toilet the next day.

Cross Body Core Activation

Bridge with Overhead Reach

Alternate Arm and Leg Reach

Kneeling Thoracic Twist

Standing Hinge

Dipping Bird

Squat

Lunge

5 Easy and Healthy Breakfast Recipes

By now, most of us know that eating a healthy breakfast (or any breakfast at all) is an important step in maintaining and losing weight.  What we eat first thing in the morning, sets up our whole day of eating.  If you take in something high in sugar or simple carbohydrates (i.e. usually anything that comes in a box, wrapper, or frozen), you will be craving those simple sugars all day.  Set yourself up for success by starting your day with a well-balanced meal that leaves you feeling satisfied.

It's true, a well-balanced breakfast usually equals you making or cooking something early in the morning.  You don't have to go gourmet, but you do have to make the time and make a healthy breakfast a priority.  My clients are always asking me "What do you eat?".  Well, here are 5 easy breakfast meals I actually made and ate during my Monday-Friday work week.  They are quick to make, have minimal ingredients, and sometimes you can even prep them the night before.

Monday - Eggs, Chicken Sausage, and Rice

We had some leftover sausage from our Sunday morning breakfast.  As I was packing my lunch for the day (also a healthy habit), I turned on the burner, sliced up the sausage, and through it into a frying pan.  I waited till I heard the sizzling sound (about the time my lunch had been packed), stirred the sausage a bit and added two eggs.  I had cooked the rice the day before so I popped it in the microwave for 30 seconds while I stirred by eggs.  A couple minutes later, everything is ready to go.  I throw it all into a bowl and chow down.



Tuesday - Eggs, Greens, and Gluten-Free Toast

Whenever I tell people I eat salad for breakfast, I get a scrunched face usually followed by "gross" or "weird".  I am telling you, it is delicious!  While your couple of eggs are cooking in the pan, you throw in a handful of greens in a bowl, spray them with a little olive oil, crack some sea salt over it, and then add your eggs over the top.  It is so yummy!  I am a person who needs carbs in the morning to make sure I don't bonk an hour into my day so I added a side of GF toast.  We are a GF and DF (dairy-free) household so I spread a little coconut oil on my toast.  I like it better than butter because it is a little sweet tasting, but do what best suits your tastebuds and allergies.


Wednesday - Overnight Chia Power Pudding

I had an early start on Wednesday, so I decided to prep my breakfast the night before.  I mixed a 1/4 cup of chia seeds with one scoop of vanilla protein powder and about 1/2-3/4 cup of almond milk (again we are a DF house, you could use regular milk here too, but I personally prefer the almond milk taste).  I stirred it 3-4 times over about 30 minutes to avoid clumping and then covered it and put it in the fridge.  In the morning, I added a sprinkle of cinnamon and sliced up some pomegranate and strawberries to add to the top.



Thursday - Eggs with Quinoa, Sliced Tomatoes, Avocado, and Almonds

This is a power play dish!  If you know you are going to have big day, eat this, and you will really be able to kick some booty.  I made the quinoa the night before, so I just heated it up in the microwave.  While my eggs were cooking, I sliced up some grape tomatoes and the avocado.  Once the eggs were cooked, I put them on top of the quinoa, added little salt, sprinkled it with slivered almonds (the crunch really makes the dish), and then topped it with my tomatoes and avocado.  Simple and delicious.




Friday - Power Oatmeal with Nuts and Dried Fruit

Easy. Filling. Satisfying.  By Friday, our ability to get creative has left us and we just need easy.  This breakfast could not be more simple.  I made my oats in the microwave.  Immediately after they were heated, I added a scoop of vanilla protein powder and mixed it in.  Then I sprinkled it with cinnamon, stirred in some almond milk, and added a small handful of mixed nuts and some dried cranberries.  Stir it together and with the combination of complex carbohydrates, protein, and healthy fats, your brain will start working again.

A Week with Women's Quest

The women of the San Juan Island Bike Trip at our private wine tasting on night one.

Clear blue skies, mountain views, glistening sea waters, thick evergreen forests, rolling meadows, and great friends - these are the things that made up my week leading the Women's Quest group through the San Juan Islands.  We were all blessed by breaching Orca whales, the magnificent splash of the tail of a humpback, soaring bald eagles, and mama seals and their babies poking their heads above water to see who was making all the noise.  Our laughing, screaming, and other child-like behavior (like eating ice cream everyday) rounded out this perfect week in the Pacific Northwest.

Strong women at the top of Mt. Constitution on Orcas Island.

The idea for a San Juan Island trip started when I met Colleen Cannon, founder of Women's Quest.  I was talking about how gorgeous the area was and asked her why she had never traveled there before. Her response? "I have ALWAYS wanted to go there.  We HAVE to do this."  So the planning began for the first Women's Quest/Koa Fit adventure out at the San Juan Islands.

I can tell you all the routes we rode, how many miles, how many feet of elevation, but then you would really miss the point of the whole week.  The rides are just the foundation of the retreat.  The real magic is in Colleen's recipe of exercise, self-reflection, challenges, and doing as much fun stuff as one human can possibly do in a week.

The water views from San Juan Island.

The best part about trips with Women's Quest is the bond that forms between the women on the trip.  Somewhere between eating ice cream, peddling to the top of mountains, watching the sunset from the rooftop, and Paddleboarding around the marina, real friendships are formed.  With no work to worry about, family to feed, or details to plan, the conversations veer towards discussions of magic, life, and the greatness or mother nature.  Exchanges that are normally reserved for best friends and sisters flow easily and open discussions of the heart are heard regularly at our meals together.

Now that I am home, I reflect back often on the week with the ladies.  Holding on to each gift or lesson every single one of those amazing women gave me.  I try to hold a space, even for just a few minutes of the day, where I don't worry about my "to-do's" or my checklist, and instead focus on the important matters of life - kindness, compassion, and fun.

Want to ride with us on the San Juan Islands?  Email info@koafitusa.com and check out all the retreats at www.WomensQuest.com

10 Steps to Becoming a Runner

1) Have a goal!

Whether you want to run a mile or a 5k, having a goal helps to create a routine, a sense of purpose and accountability. This marks your first point to success. Instead of setting large, potentially unattainable goals, just start with daily or weekly ones that prevent discouragement and your motivation to wane. Write down your goal for each day or week, post it somewhere visible and tell others about what your goals are. This creates accountability and helps break intimidating aspirations into smaller, more achievable ones.

2) The Right Shoe

Do I pronate or supinate and what does that mean? If you are a pronator, then you have a tendency to drop you ankle inwards with each step. If you are a supinator, then you are probably running on the outside of your feet. With pronation, your best bet would be a ‘stability’ running shoe. This type of shoe has posting built into the inside area of the sole of the shoe and can help keep you from rolling your foot too far inward. If you are a supinator or a neutral runner, you need a ‘neutral’ shoe. This type of running shoe has no posting and the sole is all one material. Most people have a tendency towards pronation, but a gait analysis can help you determine which shoe is the best for you. Overall, comfort is number one.

3) Essential Gear

Whether you are running at night or in the early morning, gear that has reflective accents is the safest bet. When running in the dark, be sure to wear a headlamp to alert cars and to help prevent falls. If you are running during daylight hours, wear sun protective gear like long sleeves and a hat. At higher altitudes, we are more prone to harsh sun exposure, so remember your sunscreen! You also want to find materials that are moisture wicking for comfort. These materials dry faster than cotton and can also prevent uncomfortable chaffing.

4) Know Your Runner’s Lingo

There are many terms and phrases that you will hear when discussing running. Here are just some to help jump-start your vocabulary:

Repetitions/Intervals: these are often used interchangeably in running jargon. This type of training refers to workouts in which you run several short segments at a given pace, separated by recovery periods during which you jog or walk.

Split: this generally refers to the pace you run at evenly spaced junctures. It takes your total time and divides it into smaller parts (i.e., miles, half miles, etc.)

Tempo Run: this is a sustained running effort lasting from 10 to 40 minutes at a pace that you can sustain for at least an hour. This is your ‘threshold pace’ meaning that it is the effort level just below the body’s ability to clear lactate.

Fartlek: the Swedish work for ‘speed-play’ and it is an unstructured run that combines different paces aimed at challenging both aerobic and anaerobic fitness. Besides being a funny term, it can help defeat boredom on some runs.

5) Warm-up/Cool-down

Running can be tough on your joints if proper preparation guidelines are not followed. Be sure to warm up before each run. Walk for 5 minutes and/or do a series of active-isolated stretches. This gives your joints the chance to build up their synovial fluid for cushioning during impact, gets your heart rate up for the activity ahead, and helps you psychologically prepare for your run. Cooling down after a run is equally as important. Spending at least 5 minutes walking afterwards helps to prevent venous pooling and allows your heart rate and breathing to return to normal.

6) When/how do I increase my mileage?

The 10-percent rule is an important principle with running and it states that you should only increase your weekly mileage by no more than 10 percent each week. If you are a new runner, try to keep your mileage consistent for the first 3 weeks; this allows your body time to adjust to your new sport. Once you feel comfortable and are running without pain, you can safely add mileage to your weekly runs to help meet your running goals.

7) How fast should I be running?

Basically, you should be running at a pace that matches your comfort level, and works in relation to your goals and preferences. If just getting out the door and jogging is your goal, then stay at a pace that you feel you can maintain without causing injury. If your goal is to run a faster mile, then try speed work at a track or fartlekking. It’s only a competition with yourself, so stay within your comfort zone and just have fun with it.

8) How often should I run?

The bottom line is that you can run three to four days per week with rest days and cross-training in between. At least one rest day should be incorporated into your schedule to allow your body to recover. Cross-training can be resistance training or cycling; basically anything that helps keep your cardiovascular and muscular strength maintained.

9) Hydration and Fuel

If you are running/jogging for 30 minutes, you usually only need water (be sure to have plenty at higher altitudes). Running over half an hour generally requires carbohydrate replenishment. You can replenish your energy stores through gels, sports drinks or anything that can quickly digest. If you choose gels, remember to drink plenty of water (preferably 16 ounces of water to each gel pack). Finding the right amount of replenishment for your body is something you can play with on your runs, but generally you should have something for every 30 to 40 minutes of activity. Electrolyte replacement after a run is also essential. We lose a lot of our electrolytes through our sweat when we run and these are essential for maintaining our body’s water balance. You can buy tablets for your water or you can replenish these through a well-balanced meal afterwards.

10) Have fun!

Last, but definitely not least, is to remember to have fun! Running is not only a great all over body workout, but it also can be incredibly therapeutic. Whether you are running with a group, a friend, or enjoying some needed alone time, remember that you are running because you want to, not because you have to. You made the decision to run for a reason. Whatever that reason may be, take ownership of it and know that you are doing something that is great for your body, mind and spirit!

4 Dynamic Moves to Increase Speed and Power

It is that time of year again...SPRING!  The weather gets warmer and the days longer.  This is the time most people start to think about getting back into or starting their outdoor fitness activities.  Hiking, biking, running and more become so accessible with the increased daylight hours.  Before you spring (pun intended) back into your activities, take some time to get the body prepped for the extra strength you are going to need.  Below are 4 fun and no-equipment-needed exercises you can do about anywhere to get yourself powered up to go play outside.

Butt Kicks

Increase your hamstring quickness.  This exercise can be done moving forward or in place if you are doing them inside.  Start with a light jog and each time you lift a foot start lifting it higher towards your butt till your heel hits you in the backside. Do this as quick as you can for about 100 yards (or 1 minute in place) and repeat 3 times.



Squat Jumps

This explosive move increases strength in the whole leg.  Glutes, hamstrings, quads and calves are all worked in this one powerful move.  You core muscles and some back muscles will also get a workout.  Start in a low squat with your arms by your side.  In one quick movement, stand up and jump, bringing your knees towards your chest as high as you can.  Keep your landing soft as you go straight back to your start position in the squat.  Do 10 reps and repeat 2 times.













High Knee Taps

Get your feet moving faster and higher with this quick agility drill.  Staying in one place, put your hands out in front of you, palms down.  Quickly raise your knees up to tap your hand alternating left and right as fast as you can.  Do it for 1 minute and repeat 3 times.





Wide Step Sprints

This side-to-side movement helps strengthen the hips and prevent injury to the knees and ankles.  Find a nice long area like a gym or field.  Press of one foot and leap slightly sideways and forward landing on the opposite foot.  Repeat with the other foot so that you are zig zagging left and right as you sprint forward.  Do this as quick as you can for about 100 yards and repeat 3 times.

5 Butt Exercises for Injury Prevention

Recently, I was featured on the Athleta Chi Blog with my good friend, Colleen Cannon from Women's Quest.  Together we put together a routine for the all-important booty that you could do anywhere (literally anywhere, we were on a beach in Costa Rica).  Our butts do more for us than attract a potential mate.  They support our low backs, hips, knees and ankles.  They are key players in our balance and they help us prevent injury while we are out playing.

Our program focused primarily on the glute maximus and glute medius.  Being a past professional triathlete, Colleen was most in need of strengthening herself laterally (side-to-side).  Check out the whole program on the Athleta website, including instructions and photos of each exercise, by clicking here.

5 Life Lessons Learned on a Surfboard

This last November, I had the privilege of traveling with Women's Quest on their Costa Rica Surf Retreat to teach Strong Balance Class.  Below are the life lessons I learned while floating out in the 85 degree water.  To see the whole blog post on the Women's Quest website, click here.

Go With The Flow – If there is one thing you don’t want to do, it is fight the ocean.  She will always win.  It is better to tap into her natural rhythm and use it to help you.  This is true for all of life as well.  Always fighting the natural rhythms of life leaves you feeling exhausted and frustrated.   Rolling with the natural ebb and flow of your day helps you feel more connected to nature, to your loved ones, and to your body.

Timing Is Everything – When you are paddling out or paddling for a wave, timing is more important than strength.  Having patience to wait for the best waves and paddling at just the right time helps conserve energy and rewards you with great rides.  Having patience with yourself and others can lead to amazing things.  Opportunities arise that you might have missed if you were frantically marching along.  Taking a moment to slow-down and process helps us feel more secure and confident about moving forward in life.  

     

      Nothing Worth Having Comes Easy – The return on you investment is very black and white with surfing.  You paddle out with all your mite, breathe, and strength, and you are rewarded with a sweet wave and the feeling of accomplishment.  This is repeated over and over throughout your surf session.  In a world of instant gratification and technology that “helps” us with the heavy lifting, this simple lesson gets lost.  Hard work helps us feel powerful and confident.  Look for opportunities to challenge yourself.

      

      Believe in Yourself – You will not make it to the outside line-up without a little faith in yourself.  Believing you can do it, can make the difference between a swift paddle out and getting caught in the impact zone.  The ocean does not reward hesitation.  If you want to gain the most in your life, you have to believe in yourself.  It takes a lot of courage to have the confidence to know you can do it, but you can!  You must believe.

      

      Sing Songs with Your Friends – Some of the best moments on my board are sitting out in the ocean, waiting for waves, and singing and laughing with my friends.  With no place to be, no TV to distract us, we go back to how hanging out should be.  We sing, laugh, and solve the world’s problems.  Talking and connecting with your friends and family should be a priority.  It keeps us connected and also increases our ability to be compassionate to others.

Women's Quest is Headed Back to Costa Rica and All over the World!  Check out their website for details on all the 2016 Retreats.

3 Tips To Running The BolderBOULDER Pain Free

The countdown is on for the annual BolderBOULDER 10k.  This Memorial Day tradition will be on its 36th year and has gone from an inaugural 2,200 participants to over 50,000 participants that start in 90+ waves.  With Runner's World calling it "America's All-Time Best 10k", the BolderBOULDER is full of bands, crowds, and slip n slides.  Who wouldn't want to participate in this race?

Every year, when the days start to get a little longer and the weather gets a little warmer, we start to see clients coming in with sore knees, cramped calves, or sore backs.  The culprit is always the same - running.  I am not saying running is bad for the body, I think it is a good way to get some cardio with limited equipment and you can do a lot in a limited amount of time.  The problem is when people go from zero to hero.  They take off running 3-5 miles with the dust that has been collecting on their sneakers since October.  This brings us to our first pain-free tip...

Ease In To Your Running Program
Even if you could head out your door last fall and put in 5 miles easy on your Wednesday run, that does not mean your body is ready to go after a winter hibernation.  I hate to break it to you, but you are 1 year older and 6 months out of shape.  Start slow with your running, adding miles as you add consistent runs to your week.  General rule of thumb, only do what your body can handle.  If you feel your body breaking down or not recovering fully, the run was too long.  Remember, you run to be healthier and stronger, not to break your body down.  Which bring us to our second tip...

Allow Your Body To Recover
Overtraining will cause you to feel exhausted, suck your motivation, and potentially lead to injury.  Your body builds its strength during the recovery phase.  Muscles rebuild and grow and are able to handle a heavier load after recovery.  Take days off and start training early enough that you are not trying to cram miles in at the last minute.  Which leads us to our third tip...

Prepare
I don't mean buy cute running shorts that match your brand-new neon sneakers.  I mean prep your body for your race.  Get your goal mileage in at least a week before your race, fuel your body with the appropriate amounts of carbs, fats, and protein to get your energy up to the level of the Tasmanian Devil, and cross-train and stretch to prevent injury.  Use the challenge of the 10k to make your body healthier and stronger all over.

With just under 7 weeks to go, or in other words less than 50 days, you better start your running program for the BolderBOULDER.  Remember the tips: Start slow, rest your body, and prepare for the race.

For more information on how to prepare for the race, please email me at info@KoaFitUSA.com.

Boulder Bike Routes

As many of you know, a few of us here at the studio are riding the Venus de Miles ride benefiting the Greenhouse Scholars on August 23rd.  With less than 2 weeks to go, I thought I would share a few of my favorite rides in Boulder.

All rides leave from my studio.  Feel free to park near the studio and fill up your water bottles in the gym before you head out.  Click the links below for full descriptions.

Training Rides for 33-mile Ride

16-mile training ride 
26-mile training ride
33-mile training ride

Training Rides for 51-mile Ride

34-mile training ride
40-mile training ride
56-mile training ride

Training Rides for 100-mile Ride

56-mile training ride
62-mile training ride
80-mile training ride

Get out there and enjoy the ride!  Remember, you can still sign up for the Venus de Miles ride and get $5 off registration by using the code below.

Community

com·mu·ni·ty

  [kuh-myoo-ni-tee] 

1.

a social group of any size whose members reside in a specific locality, share government, and often have a common cultural and historical heritage.

2.

a locality inhabited by such a group.

3.

a social, religious, occupational, or other group sharing common characteristics or interests and perceived or perceiving itself as distinct in some respect from the larger society within which it exists (usually preceded by the ): the business community; the community of scholars.

The definition of community always falls a little flat when I read it.  Yes, community is a group.  Yes, they have common interests. And yes, they usually reside in the same area.  But what the definition is lacking to describe is the power of the community.  The movement that communities can create, the changes communities make, the support they create for their members.  You don't find that in the definition.  

Having and being a member of a community, no matter how big or small comes with great responsibility.  Thriving communities have the ability to decrease violence, boost morale, grow and progress their populations, and be a resource for those in need.  Every member has an obligation to contribute to making their community better.

The Greenhouse Scholars Program is a great example of the power of community.  They help support college-bound students not only financially, but give them resources and mentors to help them succeed as community leaders.  Greenhouse Partners, the marketing firm who developed the program, saw the need for the extra support to low income students, and filled it.

Scholars are chosen for the program based on their strength to overcome obstacles, their ability to exceed expectation, and their potential to lead communities.  72% of scholars are the first member of their families to go to college.  These are students that could have become one of the 89% of low-income college students that don't graduate.  The program gives the Scholars a chance to excel and become better leaders and more compassionate members of their community.

On August 23rd, I will be riding 100 miles with the Venus De Miles women to help raise money for this great foundation.  I can think of no better way to raise money than by riding my bike with a bunch of awesome ladies.  I hope you will join me and create a group, with common interests, all in the same location so we can show our power as a community.

Post Skiing/Snowboarding Stretches

It's that time of year again.  All of our clients walk through the door complaining of tight hips, low back pain, pain in their mid-back and shoulders, and sore quads.  Just coincidence, you say?  Nope, it is ski and snowboard season.  A time when many of our clients and other active adults that live in the great state of Colorado drive 1-3 hours to their favorite resort, ski or snowboard for 3-6 hours, then immediately get in their cars and sit for the 1-3 hour drive home.  This results in every muscle in the hips and back to stiffen up,  lactic acid to build, and soreness to set in.

To prevent some of this soreness and stiffness that could lead to chronic pain, I put together a set of stretches that can be done outside, beside a car.  Great to do before you settle in for a long drive after skiing or riding, but also great to do after any activity or on long road trips.

Standing Quad Stretch

Holding on to the car for balance, shift all your weight on to your left leg.  Tighten your core, drive your left heel into the ground, and tighten your left buttock.  Bring your right foot up towards your butt and grab the top of your foot with your right hand.  Keep your tummy tight, gently push the front of your hip forward and use your butt to push your knee backwards.  You should feel a stretch in your quad and the front of your hip.  Hold for 1-2 minutes and repeat on the opposite side.

Hamstring Stretch

From standing position, put your right leg out straight in front of you and push your hips back behind you.  Your left knee should be slightly bent.  Hinge forward at the hips, keeping a straight back and push your tail bone out till you feel a stretch in your right hamstring.  You can flex the right toes toward the shin to increase the stretch.  Hold for 1-2 minutes and repeat on the opposite side.

Lateral Hip Stretch

Holding on to the car for balance, cross your right ankle over your left knee and push your hips back.  Your left knee should be bent and your weight should be in your left heel.  Hinge forward at the hips, keeping your back straight.  Push your tailbone out till you feel a stretch in the right hip/butt area.  Hold for 1-2 minutes and repeat on the opposite side.

Calf Stretch

Place both hands on the car and square your hips to the vehicle.  Step your right foot back, keeping your hips square, and push the right heel into the ground.  Keeping your right heel down, push your hips forward toward the car till you feel a stretch in your right calf.  Hold 1-2 minutes and repeat on the opposite side.

Shoulder Stretch

Use a pole or a towel for this exercise.  Grab the pole above your head, palms facing forward.  Tighten your tummy and pull the pole behind your head, squeezing your shoulder blades down and together and opening your chest and the front of your shoulders.  Be careful not to arch your back or let your rib cage pop out in the front.  Hold 1-2 minutes.

Side Stretch

Use a pole or clasp your hands together for this stretch.  Grab the pole above your head with palms facing forward.  Reach for the sky with your arms, lengthen your spine, plant your heels into the ground, and then slowly start to tip towards your right side.  Keep your hips still, don't let them shift to the left.  You should feel a stretch in your left side.  Hold for 1 minute and repeat on the opposite side.

Gratitude

Through the month of November, I carried around a permanent marker and a piece of paper everywhere I went. I asked different people to write down what or who they were thankful for and then I took a photo.  It started out as a fun way to involve the community in the "Gratitude" month at my studio, but I was surprised by how much I enjoyed it.

It amazed me what came to people's minds.  They were grateful for the people in their lives, of course, but also for random acts of kindness, for nature, for getting away with something, for their daily routines, and the list went on and on.  I put the marker away and just started to ask everyone "What are you thankful for?"  People I had known for 10 years would be thankful for their childhood puppy that I didn't even knew had existe!  I learned so much about my friends, my clients, and strangers all from a question that I had never thought to ask before.

I encourage everyone to take even one day and ask people what they appreciate most in their lives.  You get to hear so many stories about weird uncles, loves of the past, pets, experiences, even sounds.  It gives you such a unique look into your friend's lives.  I know I am grateful for all the stories shared with me.  Here are a few of the highlights from the month...

 

Balance

September was a month to think and work towards balance at my Boulder, CO studio.  This focus reached its testing point with the raining and flooding that happened in the middle of the month.  Many people have lost not only their homes, but also the land their homes sat upon.  Whole communities have been broken apart and destroyed.  Others have suffered the greatest loss of losing family members and friends to the violent floods.

I cannot pretend to know the grief that these families and communities must feel.  For most of us the flood has become an inconvenience, a hitch in our giddy-ups.  For the people of Jamestown, Lyons, Estes Park, Four Mile Canyon, Longmont, Coal Creek Canyon, Boulder Canyon and the other communities impacted heavily by these floods, this is their life for the next year or two.

With every tragedy, night comes and the morning wins.  Time presses on and with it brings healing and hope.  The belief in balance, and the circle of life helps humanity overcome tragedy. The sight of seeing thousands of volunteers helping strangers and neighbors get to safety and save their homes and belongings.  The efficiency in which our emergency teams responded to save lives and give people a warm place to sleep.  The belief that the rains will stop, people will reach safety, and we will rebuild. This is the balance of life at its most tested state.  From chaos comes beauty, from devastation comes hope.

Balance has always been a major theme throughout my life.  I believe there is no good without the bad, no success without the failure, no love without the heartbreak.  During times of suffering and pain, I always remind myself that the unbreakable ebb and flow of life will bring me back around to happiness and great fortune.  I have seen such a generous response of love, caring, and giving come from this community in an attempt to bring the area back to a stable, balanced place.  It validates my belief in balance and my belief in the human spirit.

Boulder Flood Relief Groups

Boulder Flood Relief

Donate Boulder

Trying New Things

The gang getting ready to hit the water

This month at my studio, the trainers and I tried Stand Up Paddleboarding.  We started out early on a warm Friday morning.  Calm water and a beautiful sunrise greeted us as we headed to the shore to meet our guide.  With a few quick tips and some safety instruction, my team was headed to the water, board and paddle in hand.
Now, we're a strong bunch and we have good balance and great core control, yet one by one we got on the boards and were amazed at how uncoordinated we felt.  A little shaking in the legs, awkwardness as we tried our first stroke, fear to go to the deeper parts of the water.  It was amazing how this seemingly easy activity was challenging and humbling us.
Trying new things in life can be hard.  We usually approach them with fear, anxiety, and self-doubt.  Due to this, we try to avoid them or procrastinate until it is absolutely necessary to tackle them.  However, trying new things, whether we succeed or fail breathe life into our, well, lives.  New things inspire us to grow, to be courageous, to become better.  Without new challenges, without leaving our comfort zone, the body and mind become stale and unmotivated.
As the summer slips away and it is easy to get into a daily routine, remember to give yourself the gift of trying something new each day.  Try a new food or even a new way of preparing food.  Smile and wave at a stranger you may have not even noticed the day before.  Read a new book, try a new route to work, change your workout routine.  Challenge and change yourself everyday to keep yourself motivated and inspired.
The trainers and I eventually did travel to deeper water and the shaking in our legs subsided.  We became confident enough on our boards to try racing, headstands, and some yoga.  We left the water energized by the new skill we learned and the confidence we gained by overcoming our initial timidness.  Such a small change to our day, inspired us to go to the next horizon and become a better version of ourselves.