Make time to spend time with your family

The last time I saw my family was just over 3 years ago. My mom said I was overdue for a trip just over a month ago and so we made a little game plan. My mom wanted to pay for me to come home and I didn't want it to cost very much so I decided to take the bus from San Luis Obispo, California to Salt Lake City, Utah.

I began my journey the evening after Christmas day. I missed the first bus in San Luis Obispo and so I had to drive to Santa Maria and try to catch it there. I was very fortunate the driver let me on as the bus was standing room only. I arrived in Los Angeles, California and had a short layover before departing for Las Vegas, Nevada. I arrived in Las Vegas at 4:00 a.m. and had a 3 hour layover there. I departed the bus and found the hotel next to the bus station and found a fitness center so I could relax after all that sitting on the bus. I had the most boring bike ride of my life on the stationary bike for 30 minutes and my hamstrings are still letting me know they didn't approve. I then found a dumbell which I turned into a miniature bar and did some strength work. I then boarded the bus bound for Salt Lake City. The bus made a short stop in St. George, Utah where my Aunt and Uncle came to say hi.  I arrived in Utah Tuesday evening around 5:30 pm.

 I got to my parents house just in time to watch my dad starting to filet a trout he caught. I then headed off to my running group where we had a really fun night of running a viewing a Christmas light display.

Wednesday morning I got to go to Wasatch Crossift and do a front squat burpee ladder and I was amazed at the challenge it was with the elevation difference. Wednesday night all my siblings came over for dinner which I was able to prepare. It was nearly all paleo except for the few little treats that my mom added in such as her famous lemon jello salad that I requested and some mini eclairs for dessert which I am proud to say didn't eat a single one. My family loved it and my mom said she was so happy to have a new idea of what to feed everyone. The kids especially loved the fresh fruit platter.

Thursday I went to visit my Grandma. It is amazing to see how she had aged in just the past 3 years and what she does to stay occupied and how she gets around with her wheelchair.

Thursday evening I went to exercise at the Bountiful Rec Center and then met my friend Emily and her sister Katie for drinks and appetizers. It was so great to catch up with her. She truly is such an example to me.

Today I got up at 4:00 to go to the airport in Salt Lake City, Utah to fly into Long Beach, California. The flight was delayed and so when I arrived in Long Beach I had a very short period of time to figure out how to get inexpensive transportation to the greyhound bus terminal so I could come home on the bus. I took two city busses and arrived at the Greyhound station to find out I was supposed to pick up my ticket one hour prior to departure. I was given a standby bus ticket and received the last seat on the bus departing for Los Angeles, California. I made it to Los Angeles and had a 3 hour layover so I asked where a shopping center was and was told to take a city bus into downtown. I found a little mediterranean grill to have a paleo lunch at. I then decided I would walk back to the Greyhound station. I walked down 6th street and later learned I had walked down what is famously coined Skid Row. I walked down numerous city blocks of trash and saw people living in ruins and poverty, but each time I smiled at someone or an unwelcome remark was made I simply stayed positive and wished them a happy new year. You never know the difference an unkindness returned with a kindness will make or how a smile may help someone in need.

I made it back to the Greyhound station and arrived back to where I had parked my car. I had a great time, but was so grateful to be back to my familiarity, my abundance of blessings and a beautiful place to live.

One day at a time

Today I set out on a bike ride with my goal in sight. I wanted to see how well the road leading to the botanic gardens was improved. There had been a road closure for the previous two weeks so I was looking forward to seeing the progress. I made sure I had my additional hydration and some snacks and I began my ascent. The rain started out lightly. I enjoy the rain and the beauty it brings so I continued on. I arrived to the midpoint of my goal and the rain began coming down a little harder and I could see the road was getting muddy. I wanted to be conscientious of the new road improvments so I gave way to my goal and set it aside for another day.

I came home and finished sewing a little butterfly quilt in just a couple of hours. I'm looking forward to seeing my family in less than 2 weeks and having my mom help me finish the quilts I have been sewing.

I then made my way over to crossfit. I told my friend I was going to try to beat my time running there. I did this in order to hold myself accountable. I have found that making a commitment and telling someone I will be trying something and receiving that encouragment really improves the desire and drive.  I was able to run to the box in 2 minutes 18 seconds that was a personal best for me and the last 25 meters was the most challenging.

Today's workout consisted of bench presses, dead lifts, pushups and situps. The dead lift, pushup, situp portion was to be done with a 25 pound weighted vest. Deadlifting with the vest wasn't very challenging but pushups were much harder and situps were brutal. I only lasted one round with the vest but I completed the WOD in 12:55. The most rewarding part for me was that 3 years ago I lost that 25 pounds and to put that vest on today and see how heavy it felt was a major milestone I realized I was able to overcome. I am so grateful for improved strength and a much more positive outlook. I also saw how possible it really is to see my goal and visualize success.


See your goal
Understand the obstacles
Clear your mind of doubt
Create a positive mental image
Endure the struggles
Stay focused
Say you will

That is the formula I strive to follow for success

time to appreciate strengths and weaknesses too

When I give my word it is my bond and I will keep it or die trying. Yes indeed I do strive to live by the old saying a person is only as good as their word. I can only hope my word is great!

All year I have been settling for a shorter box to jump up on in crossfit. Tonight the trainer Ben turned my box on the tall side and I looked at him then he asked me if I wanted it changed. I said,"NO, I am up for the challenge!" I gave my word! I graduated to the taller box yes that's a 24" box I'm jumping on now. Tonight's work out catered to all my favorite things.  Strength was front squats and squat cleans. I maxed out on my weighted front squat at 155 and I perfected my jump stance on my squat cleans. The conditioning consisted of a ladder 10,9, 8, 7, 6, 5, 4, 3, 2, 1. deadlifts, box jumps, games standard pushups all done in 12:32 I was pretty content with today's wod.

I went to the market after my workout and bought food to prepare for dinner then I went back to crossfit for open gym and to practice my pull-ups. I also wanted to see if my callus method I used before hand would hold up to the bars and I'm proud to report my hands are not as torn up as they could have been. A kipping pullup is still incredibly hard for me, but I see gradual improvement and I am going to keep trying until I accomplish what I've set out to do and find success.

I came home and made dinner and this is how it turned out. Avocado and tomato, crimson pear, mango, pineapple, red grapes, kiwi and cantaloupe and then boneless pork ribs with asparagus, carrots, radishes, broccoli stems and shallots

Today was a fantastic day of learning, growing and loving!

Setbacks Take Time

There is a sacredness in tears. They are not the mark of weakness, but of power. -Washington Irving

I recently came across this quote and was reminded of the many tears that fell in the last couple months.

It started with a back strain from a bike ride which kept me from running, mountain biking, or participating in crossfit. I would cry tears of frustration that my back was not healing as quickly as I wanted, but I knew I needed to stay disciplined and allow it time to heal in order to be able to participate in all the outdoor activities I love doing on my time off.  It took five weeks to heal and I have gradually made my way back into doing all the things I love. I was able to start crossfit at a new box that is so close to my house I can jog there in 3-4 minutes.

I was able to do some volunteer work with All-Out Events preparing for the mud run and I was happy I could do some lifting of all the boxes of pint glasses for the finishers of the 5k and 10k. I was able to run the mud run and feel more challenged than I was last year, but very satisfied the solid walls were not as difficult this year as they were last year.

I was able to ride the trail that I had sucessfully downhilled prior to my injury.

Today I went to crossfit and I had to substitute the kettle ball swings with 20 pound dumbell push presses. I am still compensating in some areas until I am certain my back is healed completely. This was a new challenge and technique to learn because the weight is distributed much differently in two dumbells than it is with a weighted bar. I have also had to learn how to bench press and try to have a better attitude about it. I don't like it because it is boring, but I also don't like it because it's not something I know how to do well or with rapid succession. I suppose with a better attitude and practice I will improve that over time. There is always enough time!!!

Time for continued improvment

Toward the end of July I was doing some volunteer work at Santa Margarita Ranch on Ancient Peaks Winery property. I was helping my friends from All-Out Events prepare for the Ancient Peaks Classic mountain bike race.  I was able to help carry some pieces of wood for one of the bridges that was built and I was able to help cut a short section of trail on the cross-country course. Just watching the course being built ignited my desire to want to improve my mountain bike riding abilities. One day I was even taught how to drive a skidster tractor down the dirt road.  My friend Todd took me in his truck the few times I was out on the ranch helping out.  Todd may have annihilated a poor snake and I felt bad because I think it was the kind that kill the rattlesnakes and it was good for the property, but 4x4 on the dirt roads sure was fun.  The day before the race I was asked to be the onsite EMT for the pre-riders. I got to watch the bikers and direct them on the course near some cabins by a small reservoir/lake that was great and only one person had some minor scrapes and one person needed hydration. 


There is a trail called shooters that I have been wanting to try. Last Thursday I took my friend's dog with me to see if I could bike up TV Tower road to the shooters trail without getting off my bike. I was able to accomplish my goal with dog in tow.  The only downside was my glutes were so sore all weekend it hurt to sit on the couch at work.

Today I decided I would do my usual ride up stagecoach road then I would add tv tower road and I would do a test ride down shooters then try to ride back up shooters after I completed going down it. I strayed away from my original plan slightly. After a successful ride down shooters without any falls I decided I would continue down into the dirt roads to the college. I arrived at one locked gate and had to lift my bike over and I had to climb through the gate. I arrived at the next gate which happened to be wood and barbwire. I put the bike under the barbwire fence and I did a plank crawl under to retrieve my bike. I then arrived at once last metal gate it was another one to lift my bike over and this time I couldn't crawl through it I had to go over it. I then rode to the bike shop to get a pedal adjustment and refill my water bottles for the return trip up the busy 101 freeway back to where I had parked my car at the bottom of stagecoach road.

The little jaunt on the freeway really made me appreciate the riders out riding with Ride for 9-11 they are absolutely amazing.

I really have grown to love biking and just how incredible everything around me feels as I am riding.

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Time to do a self evaluation

The month of May passed and so did June for that matter and I didn't find anything to write about. I did however find time to completely lose sight of my goals and focus.  The beginning of June I was forced to quit crossfit due to my budget and work schedule I just couldn't justify the cost although the physical and emotional affects were absolutely amazing. I have seen the importance of challenging myself and striving to be stronger and I realized I very much took it for granted.

July 1st I found myself in the Emergency Room of Arroyo Grande Community Hospital this time as a patient and not as an EMT.  My skin disease that I was born with had a really awful flare up and it had all the signs and symptoms (using my education there) of shingles and I couldn't justify tolerating the pain so I was forced to make a trip. I had been putting this trip to the ER off for about 4 days just so I wouldn't have to take time off work. After seeing the doctor he added a second medication to the one medication I was already taking. After one very emotional and painful week I think it is finally in remission and I am no longer in pain.  The down side to being on these medications is my sun sensitivity increases 100 fold.

Yesterday I was assigned to lay the trail for my running group. I put on my hoodie, my running pants, running shoes and sunscreen and off I went. I'd forgotten how much I loved running on my own and with a purpose in mind. While on the trail I was able to do a self-evaluation of how I had allowed life events to ruin my attitude and my focus thus causing me to forget about my goals.

I decided it was time to put myself in check and change my attitude and stop worrying so much. It's advice I often give, but so seldom take.

Today has been a great day. I started day one of getting my focus back. I made brunch (egg white, sausage and veggie stir fry side of avocado) then did a number of errands and went in to the office and was asked to pick up a short 2 hour shift this evening and I was thankful for the extra work.  I also received good news that my raise request was authorized and although it is small I am grateful for every penny. Before my shift I did a trail run, I worked the 2 hour shift, drove to two grocery stores and came home and made a great dinner chicken tandori, lentils, green pepper/mushroom sautee and cucumber/tomato salad. I think the best part about the dinner I prepared was it only cost $6.86 and I had leftovers.

My dear friend from Australia sent me a get well wish that said I hope you feel well soon and can get back to kicking ass soon.  I think I am on my way back to doing just that!!!

Time to pick yourself up again

I really enjoy reading and one thing I have found is that if I want to become better at something I often read a book about it. I think learning through others expertise is very beneficial to me.

I wanted to overcome adversity and triump through a devastating time in my life so I read Aron Ralston's book Between a Rock and a Hard Place.


I wanted to become a better runner and train for a half marathon so I got a book and studied it and studied the training schedule. The Non-Runner's Guide to Marathon Training.

I want to ride my mountain bike better and so I got a book written by biking extraordinaire Lance Armstrong's coach Chris Carmichael who developed Carmichael Training Systems. I also took the time to email Gene Hamilton and get his mini coaching guide online. Gene does mountain bike training camps and has some excellent tips that I have utilized and seen great improvement in a very short period of time.


Today I ventured out on the stagecoach road ride that I have been trying to become better at climbing. I can do the ride from bottom to top with an elevation gain of almost 800 feet in about 32 minutes. I really wanted to hit the top at the 30 minute mark today but was unsuccessful.  I've learned the key to my success is hydrating. I don't think its any coincidence my two favorite beverages fit in my bike holders. Of course I transferred the drinks to my water bottles so I wouldn't have to unscrew the caps while riding. I had begun the ride by inflating my rear tire a little more and I  put my pump back on my bike. Apparently I put my pump back on upside down and when I began my descent  the pump kept rattling so I stopped to adjust it. I guess I had to learn a lesson in completely dismounting the bike before adjusting the pump. I left my left foot clipped in and just as I had finished placing the pump back on the frame correctly I fell to my left. At least I caught myself and it didnt hurt too bad. I picked myself up looked at my hand, looked at my knee and laughed. I got right back up and rode to the bottom.


I correlate dusting my hand and knee off to life's lessons. We all have to have that one occassional bad day or sometimes even week or month, however, it is truly which decision we make that will determine the outcome of our reaction to that challenge. Those three decisions are as follows: allow the challenge to define you, debilitate you or strengthen you! Personally I like the strengthening option.