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As we count down the last few days in 2009, I want to encourage you to take a few minutes and think about everything you’ve accomplished this year. Often at the end of the year we moan about what we didn’t achieve and focus our energy on missed opportunities.

Let’s turn that around into a celebration of 2009:

What are you most proud of accomplishing this past year?
What memories of 2009 make you smile?
Which new friends did you make, and which friendships did you nurture?

I ofen find that some of my best thinking happens when I’m running, walking, biking, or swimming. The physical activity sets my mind free, and I don’t have any other distractions competing for my attention. Before January 1, 2010 take a few minutes to exercise, clear your mind, and reflect on the positive parts of 2009 that you want to add to your bank of memories. Celebrate 2009 and get ready for 2010!

If something is fun, more people will do it.

Makes sense, doesn’t it? Check out this video to find out what happens when taking the stairs becomes fun: escadapiano1

Just think what would happen if you found more fun, silly, laughable ways to live your life!

Which would you rather do to decrease your risk of developing a chronic illness such as diabetes:  make some changes to your lifestyle, or take medication?

A new 10 year follow-up study from the Diabetes Prevention Program (DPP) trial followed 2800 adults at high risk for developing type 2 diabetes. The results, published in the October 2009 issue of The Lancet, show that lifestyle changes work better than medication.

Just what are lifestyle changes? We’re talking about healthier eating habits, maintaining a healthy weight, regular daily activity and exercise, not smoking, and finding healthy ways to deal with stress. The folks who utilize these methods reduced their risk of developing type 2 diabetes by 34%. Only 18% of the people who took medication (in this study, the medication used was metformin) reduced their risk of developing diabetes.

Sure, making changes to your usual eating, exercise, and stress management habits takes some time and effort. Popping a pill is comparatively easy. However, if you truly want to decrease your risk of chronic disease, making even small changes to your daily habits will give you vastly improved results.

This is where coaching can help. Set long term goals, and then break those goals down into realistic and achieveable 3-month goals. Develop a weekly strategy to meet those 3-month goals, and then set new 3-month goals. Personal coaching helps you through this entire process, giving you support, encouragement, and accountability. If you want to live a healthy, active, fulfilled life; don’t you owe it to yourself to get started, today?

Have you ever set a goal, worked really hard, but fell short of your expectations?

The women in our 2009 Training for More group experienced this first hand this year. On race day the end of April, the weather was hot and humid, to protect the participants the race director did not time the race, and everyone went slower than expected. We were ready for snow, but not temperatures in the high 80’s.

Fern and Patty (in the photo with me above) decided they wanted to bring closure to their goal of running a fast half-marathon this Spring. Patty found a half-marathon in Utica, NY, only a 3-hour drive. We rearranged our schedules, drove to Utica, and completed the goal. Everything fell into place:  the weather was cool, the race was well-organized, the course was beautiful (and flat), and the volunteers were enthusiastic.

Fern and Patty smashed their goals and had an awesome race. They took a disappointing situation and turned it around, putting their goal of a fast Spring marathon behind them. We did it together, the same way we trained throughout the Winter.

Lessons learned:
-  things don’t always work out the way we want
-  there are always alternatives to consider
-  disappointments can be overcome
-  setting goals with friends makes the entire experience more fun

What goals are you working toward? How can you turn a disappointment into a victory?

I’m in the throes of baking pies, doing laundry, and finishing up last-minute details for the annual Running of the Turkeys 5K race tomorrow. In the midst of all the hurry and endless sticky notes covered with items yet to be completed, I want to stop for a moment to think through my reasons for giving thanks this season:

-  the amazing women I’ve met and come to admire in the More training groups
-  my courageous clients who commit to changing their habits and follow through with their goals
-  my parents and grandparents who gave me wonderful memories and traditions
-  my sisters; no matter what happens in our lives, we’re always sisters
-  the Ryan men, who bring smiles, laughter, sometimes tears, and always love and pride to my life
-  3 coaching buddies who help clarify dreams and thoughts into cohesive plans
-  mentors throughout the years who encourage and cajole me to expand my professional horizons
-  paths in my life that opened up when least expected, and always bring something to be treasured
-  the beautiful places I’ve lived in; no matter where, they have a special place in my heart

I’ve been reading much of Fred Buechner’s books lately, and if you’re not familiar with this beloved author, head out to the library now and search out one of books. Today, and hopefully for a long time to come, I’m planning on focusing on one of his quotes I read in an interview with him:

“I have discovered that if you talk to people as if they’re your oldest friends, for as long as that conversation lasts they are your oldest friends.”

quotation from: “Ordained to write:  an interview with Frederick Buechner”, Christian Century, September 11, 2002.

When was the last time you really pushed yourself to do something difficult? Something you hadn’t done before? Something that maybe even scared you just a little?

It’s far too easy to become complacent with our lives and stay within our comfortable safety zone. Maybe you walk the same 2-3 mile route every day. Or you go to the gym and do the same exercise routine. Or you really would like to try out a vegetarian diet but can’t get out of your meat-eating routine.

Here’s an idea:  set a date and push yourself out of your familiar safety zone. Pick a realistic goal, something that’s a bit beyond what you normally do, but not so crazy that you’re going to hurt yourself trying.

Here’s a personal example:  Suzanne, Fern and I joined a Master’s Swimming group in Bennington. We can all swim, but this is definitely out of our comfort zones. We’re learning flip turns, which for me involve quite a lot of water in my nose, ears, sinuses, and other unpleasant places that leave me coughing and gagging. But you know what? I’m getting it! Even better, it’s fun and I feel a true sense of accomplishment at the end of every swim session.

Another story:  Marie ate an overall healthy diet, but decided to take it up a notch after a heart attack. She’s feeling even better than before the heart attack, has dropped weight and dress size(s) and her zest for life has zoomed to new heights. All because she decided that eating sweets and foods with saturated fat just aren’t as important as feeling great. She pushed out of her comfort zone, took a risk, and celebrates each day of her full and exciting life.

What are you going to do to step out of your comfort zone? Let us know and we’ll support you all the way. If you need some help, contact me for a few coaching sessions to help you establish goals, develop a game plan to make those goals a reality, and celebrate your success.

Quote for today:  “Setting goals is the first step in turning the invisible into the visible”
Anthony Robbins

Ask yourself this question:  If I took fear out of the equation, what would I want to do?

What’s the first answer that pops into your mind?

A very wise person I know believes that fear can act both as a motivator and as a brake on our aspirations. Fear motivates us to get busy and accomplish something if we’re worried about our competition. But fear can also hinder our progress if we let fear take over so that we’re powerless to make any meaningful action.

Take fear out of the picture. If you know you’re not going to fail, what do you want to do?

Use your answer to this question to help you develop a broad, global vision for what you want out of your life. Once you’re certain about your overall goals and dreams, you can start to build a platform to make those dreams a reality. It all starts with a vision. What’s yours?

I just received one of the most powerful emails ever. You simply HAVE to watch this at: https://secure.pursuantgroup.net/pursuant4/deltadeltadelta/fall08/dddselect/flashstory.asp

If you’re female, this video speaks directly to you. If you’re a male and have female friends, you need to pay attention to this video. If you’re an adult who interacts with female children or teens, we can all learn how important our words are to young people.

Please watch the video and let me know your thoughts.

Saturday was the local Maple Leaf Half-Marathon in my community. Over 300 people came out in the pouring rain, courtesy of the remnants of Hurricane Hanna, to test their resolve and attempt to reach their goals.

Some were exuberant as they crossed the finish line, thrilled that they exceeded their expectations. Others came hobbling through, humbled by the hills, the weather, or the miles. A number of people told me they want to participate in this race again next year, to challenge themselves to the distance or to prove to themselves that they really CAN conquer the hills in southwestern Vermont.

Here’s what I love about this event:  you can’t wake up one morning and decide “Hey, I think I’ll run a half-marathon today.” 13.1 miles is something you have to work toward.  We have to utilize long-term planning skills to outline a training program, and short-term skills to make sure that we stick to that program when life gets in the way (sick kids, sore feet, hectic work schedule, visiting relatives, bad weather; what other obstacles can you add?).

Congratulations to everyone who finished the Maple Leaf Half-Marathon. If you can reach your goal of running 13.1 miles, then you of course can set - and meet - whatever other goals you have in your life. You didn’t let the rain or the hills stop you. What’s next on your agenda?

Over the past few days I’ve spoken with a number of people about setting goals higher than we think we can accomplish. Much of this discussion has been around running a local 5K race. Some of the people ran a 5K earlier this year, but then life got in the way and they haven’t been running lately. Others are afraid that it might be a bit painful to run or walk a 5K. Some are just afraid of tackling something they’ve never done before. And of course there’s the weather question:  what if it rains?

I encouraged each person to set their goals high, take a deep breath, and make the plunge. Now, I’m not suggesting that you run a half-marathon (13.1 miles) without putting in training, or apply for a new job without first doing your research. What I’m talking about is going for something challenging, but not overwhelming or impossible. Accomplishing a goal that we’ve had percolating in the back of our minds. Meeting a challenge that we secretly have been dreaming about.

I’d really like to know:  when was the last time you tackled something difficult, a challenge that you set just for yourself? What goal did you accomplish, and how did it make you feel? What’s stopping you from setting a new goal today?