Change Takes Courage

“Change is hardest at the beginning, messiest in the middle and best at the end.”  ~Robin S.Sharma

Change takes courage…when you move away from what is familiar into unknown territory, it takes courage.  When you don’t know what to expect, it takes courage.  When you don’t know what the outcome will be, it takes courage.  When you don’t know how the changes will impact your daily life, it takes courage. When you don’t know how the changes will impact your goals and dreams, it takes courage. It is time to tap into my inner courage and forge into the unknown.

I have been actively learning about living brave this semester in Brene Brown’s Living Brave Semester. Courage is not easy. Change is not easy. I am constantly having to remind myself to embrace courage over comfort in all aspects of my life and training.

I am actively working on changing some aspects of my daily life to master sabotaging patterns, to face the hard stuff, and to make me a more open, balanced, and a happier person.

I am also actively working on changing some aspects of my swim form, glute/hip strength, and recovery to make me a stronger and faster triathlete with fewer injuries.

Since this is the beginning, this is when change is hardest. I know it is going to get messy before the uncomfortable starts to become comfortable, but I am willing to work through the hard and messy to reap the benefits and rewards of all of the changes I am working on.


Have you took on huge, uncomfortable changes to make you a better person? athlete? If so, what advice do you have for me as I endure this process?

Currently // January 2016


January started with this…

My first ever MRI
My first ever MRI
I could get use to wearing scrubs...Super comfy!!
I could get use to wearing scrubs…Super comfy!!

I have had some knee pain since September. After months of no running, lots of active release therapy, and a cortisone shot in my knee, Doctor Warme wanted to make sure we weren’t missing something before training for Ironman Wisconsin started up. Good news…everything looks healthy and happy, which means I have continued active release therapy and have been able to start running again! I am happy to say that the train I fell off of last month picked me back up and I am on cruise control!! Lots of green in Training Peaks this month 🙂 #happyheart




The first 4 mile run I’ve had since September…pain-free makes it even better!! Wahoo 🙂


Dr. G recently wrote about why we need to Ditch the Psychological Safety Net. We need to stop making excuses and self-handicapping, which does us “no good when it comes to building a champion mindset for sport performance.” A great read for all athletes!

The Glass Castle: A Memoir by Jeannette Walls is a true story of triumph against all odds, but also a tender, moving tale of unconditional love in a family that despite its profound flaws gave her the fiery determination to carve out a successful life on her own terms. It is an outstanding read!


There has been lots of active release therapy this month to heal the leg and release the tension around the knee. I’ve incorporated hot yoga into my schedule every week, I take an epsom salt bath every week and foam roller like a crazy woman! All of this has allowed me to run the farthest I’ve run since September…4 whole pain-free miles on the treadmill 🙂

Thanks to Dr. Chris for all for the active release therapy...even when it hurts!
Thanks to Dr. Chris at Team Chiropractic for all for the active release therapy…even when it hurts!
Basil loves to help me foam roller after a sweaty workout!
Basil loves to help me foam roller after a sweaty workout!
I can finally reach my is working :)
I can finally reach my toes…yoga is working 🙂


I am taking the Living Brave Semester with Brene Brown this semester, so I am also re-reading Daring Greatly and Rising Strong for this class. “Every day we experience the uncertainty, risks, and emotional exposure that define what it means to be vulnerable or to dare greatly. Based on twelve years of pioneering research, Dr. Brené Brown dispels the cultural myth that vulnerability is weakness and argues that it is, in truth, our most accurate measure of courage. Daring Greatly is not about winning or losing. It’s about courage. In a world where “never enough” dominates and feeling afraid has become second nature, vulnerability is subversive. Uncomfortable. It’s even a little dangerous at times. And, without question, putting ourselves out there means there’s a far greater risk of getting criticized or feeling hurt. But when we step back and examine our lives, we will find that nothing is as uncomfortable, dangerous, and hurtful as standing on the outside of our lives looking in and wondering what it would be like if we had the courage to step into the arena—whether it’s a new relationship, an important meeting, the creative process, or a difficult family conversation. Daring Greatly is a practice and a powerful new vision for letting ourselves be seen.”

I am learning how to be more vulnerable…remove my protective armor and expose my feelings, thoughts and emotions, even when I have zero control over the outcome. I am working on finding the courage to show up and be seen in different aspects of my life. This is challenging, but I know I will be a better person through this work. “Courage over comfort” is my mantra.



I’ve been spending a little less time on social media and a bit more time coloring. I can release stress and create a pretty picture at the same time 😉

Coloring is a stress relief and a work in progress 😉

Quote of the Week

“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.” ~Picabo Street

How was your January? What is your favorite recovery technique? How do you keep balance in your life? 

Currently // December 2015


I am sad to report that training has been hit or miss throughout December. While I have had some good workouts, I have had more workouts show up as red in Training Peaks than green 😦

The best part…I have rekindled my relationship with my mat!! It has been amazing and I am so happy to be back on my mat!! Now to rekindle my relationship with my swim goggles, bike, and running shoes on a more regular basis 😉

Rekindling my relationship with my mat! #yogalove
Rekindling my relationship with my mat! #yogalove


I’ve said this before, but I’m going to say it again…Carrie Cheadle is an amazing mental skills coach! Her most recent blog post really helped me focus on dreaming big. It is time to break away from comfortable and familiar. It is time to spread my wings and soar like an eagle!

The Husband’s Secret by Liane Moriarty is about a wife who found a letter written to her from her husband. The letter was intended to be found and read if he had died, but she found it while her husband was still alive. The secret he shares with her in this letter is deep, dark and has the potential to destroy the life they have built together and the lives of others. It is a quick, easy read that I highly recommend!

Rising Strong by Brene Brown is a must read! We all have struggles that test our courage. As we wrestle with the stories that surround these struggles, we rise strong in the same way: “we reckon with our emotions and get curious about what we’re feeling; we rumble with our stories until we get to a place of truth; and we live this process, every day, until it becomes a practice and creates nothing short of a revolution in our lives. Rising strong after a fall is how we cultivate wholeheartedness.” This is the process that Brown guides us through to teach us about who we really are.


It was fun to spend time with family during the holidays!! Chatting with my sisters, playing with my nieces, eating lots of unnecessary comfort foods, and traveling all over northern and central Iowa as well as southern Minnesota was a whirlwind. There is nothing quite like family!

Grandma Annie continues to show up at Christmas and surprise us all with her awesomeness...Our hideous pajama pants were a family favorite this year!
Grandma Annie continues to show up at Christmas and surprise us all with her awesomeness…Our hideous pajama pants were a family favorite this year!


The first 10 days of December, I took part in the Rising Tide 10 Day Routines for Inevitable Success Challenge. It was AWESOME!! I am so grateful to Sonja for guiding me through this experience and helping me find a way to #believe in myself deep underneath the surface at the very core of my being! You can read about my experience here. I am currently going through the #RTTC10dayroutine again to build #fun into my training routine. I’ll share my post on the #fun factor when I complete that process.

#rttc10dayroutine challenge to #believe in myself!
#rttc10dayroutine challenge to #believe in myself!


I have been dreaming about the journeys I will go on, the struggles and joys I will encounter, the finish lines I will cross, and all that will make me a stronger person in 2016!! 2016 is going to be an amazing year and I am ready to soar like an eagle!!

Quote of the Week

“Yesterday is history, tomorrow is a mystery and today is a gift, that is way it is called the present.”     ~Eleanor Roosevelt

How was your December? Any good reads lately? How do you get back on track when your train gets derailed?