Keep Moving Forward

I’m at a workshop in Sedona, Arizona, this week, so I’m sharing a few of my favorite blogs.

While this was first  posted on Swim. Bike. Run. 3NDURANCE on March 21, I just recently read this blog on Julie Moss’ incredible finish at the Ironman Kona in 1982

Here she is near the finish of one of the most grueling endurance events in the world. With a short lead, Julie could no longer run after swimming 2.4 miles, biking 112 miles and running 26 miles, so she tried walking. Her legs buckled. So she tried to stand and walk again. Her legs buckled yet another time. So she did the only thing that she was able . . . she crawled to the finish line even after being passed at the very end! She showed amazing fortitude in the face of a struggle.

I strongly encourage you to read Julie’s account of the race here.

What is it that motivates you to keep moving forward?


What’s Your Why?

After working hard yesterday and going to bed late, staying under the nice warm covers with a cat snuggled in the crook of my arm was mighty enticing this morning.

I actually thought about blowing off my work out completely, or if there was another time of day I could get it in. But after a few minutes of this kind of thinking I returned to my reasons Why I want to exercise and follow my plan. I got up.

Having a powerful reason Why you want to achieve a goal will make a huge difference in doing the necessary actions—even when you don’t feel like it, or there are more immediately attractive options calling to you.

One of my best friends is using inspiring her mother during her recovery from cancer as a reason Why she has decided to run a marathon.

She wrote her mom a beautiful letter outlining how running a marathon and recovering from cancer are similar, and how they will be taking on these tough challenges together. That is such a compelling reason Why. You know that on those mornings it’s tough to get out of bed, my friend will be lacing up her running shoes. And her mom will be, too.

Keeping your reason Why front and center is also important, so that when there is an easier choice to make, you remember and can tap into that inner motivation. I keep my goals taped to my computer screen and review my vision and reasons Why daily.

My friend’s mom is getting that letter framed, and you know looking at it every day will inspire her to keep moving forward with her recovery. The day that my friend runs her marathon, they will both be able to look back to where they started and celebrate how far they have come.

What are the reasons you want to achieve your goal? Include the obvious, such as wanting to look good in a swimsuit if your goal is to lose weight, but dig deeper for that reason that resonates with your heart.

Is it to provide a positive example for your kids? It is to be healthy enough to run and play with your grand-kids? Is it to inspire others? Is it to reclaim your life?

What can you do to keep your heartfelt reasons Why front and center in your mind? How can you tap into that resulting emotion to inspire you to take the necessary actions?

Together we can do it!

Photo by Sura Nualpradid /

Goal Setting Tips and Daily Motivation

I’ve been looking for an opportunity to share this fabulous blog, and a full schedule today is just the reason I needed. Enjoy!

Written by Kristin Barton Cuthriell, M.Ed, MSW, LCSW

People often say that motivation doesn’t last.  Well, neither does bathing, that’s why we recommend it daily. –Zig Zigler



What can you do to daily motivate yourself?

When I was in college, my friends and I sat and watched Oprah Winfrey wheel a wagon of fat out onto the stage of her television show to illustrate how much weight she had lost.  It was at that moment that my girlfriends and I became more determined than ever to get healthy.  The kitchen, in the small apartment that we shared, was stocked full of chips, salsa, cheese, and, of course, oodles of noodles, the inexpensive staple that kept many college students alive.

Read more  Goal Setting Tips and Daily Motivation.

Accept Yourself

While it may seem counter-intuitive, accepting where and the way you are is one of the fastest ways to accomplish your goals.

It can actually feel like letting go of the struggle and the discomfort of where you are will leave you content with a situation or condition you really want to change. If you accept it and make peace with it, how will you ever find the motivation to move forward?

For me, letting go of the fight, self-criticism, and the desire to have the end result right now releases the pent-up catabolic energy that is truly at the root of my current condition. When I relinquish control of the uncontrollable, I allow the Master Mind of the Universe (Source, God, Higher Coach—whatever works for you) to step in and orchestrate the situation, scenarios, and support that I need to get where I want to go.

This is especially true with losing weight. There can be a lot of fear around accepting your current body weight, shape, and condition. Calories count, right, so won’t you just go and eat everything in sight if you accept where you are? Without that desperate desire to change, where’s the motivation to get up in the morning to work out? Doesn’t losing weight require constant control and discipline, and you’re a slacker if you slip up?

This is the dichotomy that we all face. Is the carrot or stick more effective? Does positive reinforcement or punishment create lasting change? Is fear or appreciation more powerful?

Easing up on ourselves can seem weak, but truly putting down the verbal lash, focusing on the reasons we want to make a change, and celebrating each tiny sign of success are indications of strength and mental clarity.

The more we surrender and focus on our success, the more we build positive momentum that will be like a tidal wave moving us towards our goal. With that momentum, the actions we take become easier and have more impact, the people and information we need appear right when needed, and we feel excited and inspired rather than frustrated and deprived.

The real question is, what can you do today to accept yourself the way you are without changing your goals?

Together we can do it!

Get Back on Track After Thanksgiving Treats

I ate more than usual over this four-day Thanksgiving holiday weekend, and I can tell. My jeans are a little tighter and I am feeling bloated.

The good news is I know that this is temporary and that with a little focus and consciousness today, I can easily get back on track.

The other good news is that I could have been so much worse! Because my parents, who were visiting, are health-conscious, too, we were able to pare down the holiday menu and make some smarter choices. My Mom made the stuffing with toasted Ezekiel bread and I mashed the sweet potatoes with only a little fresh orange juice and grated rind. Both were delicious and much better for us than the traditional recipes.

I also got in all my planned workouts, which made a huge difference in my motivation this morning when the alarm went off way before the sun came up.

Where I need to refocus is on portion size, and on using what Dr. Judith Beck calls my resistance muscle where snacks and sweets are concerned. While the olives, cheese, and cashews I was indulging in are healthy, they are also high in fat and salt. And I have found in the past, that sugar can trigger cravings that have sent my eating spiraling out of control. I am so glad we threw away the rest of the pumpkin pie last night!

To help get back on track, I have planned out what I am going to eat today, and I will be checking in with my accountability group, Fabulous Friends, on

Here are some things you can do stay on track—and get back on track, if necessary—with holiday eating:

  • Where you have control over the menu, provide healthy foods.
  • Forgive yourself if you do indulge.
  • Acknowledge and celebrate where you are successful.
  • Figure out what you need to do to get back on track.
  • Create a plan that you can stick to.
  • Remove temptation—throw, give, or put away those things that trigger overeating.
  • Exercise your resistance muscle and just say “No” to yourself.
  • Reach out for support to a friend, coach, or accountability group.
  • Remind yourself of all the reasons you do want to feel great on January 2nd.

It is not the end of the world if you ate more than usual over the holiday weekend. It’s over and done with. Today is a new day to make new choices that better align with who you want to be.

Together we can do it!