My 2015 Year in Review via Photos

January:

Running with the family
Running with the family
#solesistasweat
#solesistasweat
Getting some #runlove with my favorite four-legged baby girl!
Getting some #runlove with my favorite four-legged baby girl!
One of my favorite trainer workouts
One of my favorite trainer workouts

February:

#solesistasweat
#solesistasweat
Getting my Coeur Sports Ambassador gear :)
Getting my Coeur Sports Ambassador gear 🙂
Swim clinic...love to learn
Swim clinic…love to learn
#solesistasweat
#solesistasweat
#heartandcourage strong
#heartandcourage strong
Conquering Mountains
Conquering Mountains

March:

#Yogalove
#Yogalove
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Fun times with my #solesista
Birthday funday!
Birthday funday!
Bike fit love
Bike fit love
Spring break with my #solesister
Spring break with my #solesister
Fun with my nieces at the park
Fun with my nieces at the park
Playing tag with the family
Playing tag with the family
Running a 5K with my sister
Running a 5K with my sister

April:

Our own 70.3 workout day
Our own 70.3 workout day
Teaching women how to do bike maintenance
Teaching women how to do bike maintenance
#runlove with the family
#runlove with the family
Drake 1/2 Marathon fun!
Drake 1/2 Marathon fun!
Drake 1/2 Marathon fun
Drake 1/2 Marathon fun
Niece #5 was born!
Niece #5 was born!

May:

Outdoor training :)
Outdoor training 🙂
I love to ride my bicycle!
I love to ride my bicycle!
Oops...learning lessons
Oops…learning lessons
Visiting the Aerospace Engineering Department at Iowa State University
Visiting the Aerospace Engineering Department at Iowa State University
Changing a flat while the Iron Hippie watches...I'm sure many people who passed us had some thoughts about his "supervision" duties ;)
Changing a flat while the Iron Hippie watches…I’m sure many people who passed us had some thoughts about his “supervision” duties 😉
Last day of school!!
Last day of school!!
Getting my Undress in the mail and loving it!!
Getting my Undress in the mail and loving it!!

June:

First outdoor swim in 2015
First outdoor swim in 2015
Finishing the Legend 100 hand-in-hand with the Iron Hippie. Photo courtesy of Legend Endurance
Finishing the Legend 100 hand-in-hand with the Iron Hippie. Photo courtesy of Legend Endurance
Who's ready to race?!?!?!
Who’s ready to race?!?!?!
Dad (blue) and Tom (gray) figuring out how to get into their kayaks to escort me on an open water swim
Dad (blue) and Tom (gray) figuring out how to get into their kayaks to escort me on an open water swim
We are ready to ride the Tour de Cure Cedar Rapids!!
We are ready to ride the Tour de Cure Cedar Rapids!!

July:

30 miles into our 115 mile bike ride. Last big ride before Ironman Boulder
30 miles into our 115 mile bike ride. Last big ride before Ironman Boulder
Last big swim before Ironman Boulder
Last big swim before Ironman Boulder
Last long run before Ironman Boulder
Last long run before Ironman Boulder
Meeting my blog friend, Kelli, and her family :)
Meeting my blog friend, Kelli, and her family 🙂
The view off of the deck overlooking the lake in Red Feather Lakes, CO.
The view off of the deck overlooking the lake in Red Feather Lakes, CO.
The morning sunrise on the mountains at Red Feather Lakes, CO.
The morning sunrise on the mountains at Red Feather Lakes, CO.
Taking a boat ride in Red Feather Lakes, CO
Taking a boat ride in Red Feather Lakes, CO
Sunset with a double rainbow in the background (this photo does not do the real beauty justice) in Red Feather Lakes, CO
Sunset with a double rainbow in the background (this photo does not do the real beauty justice) in Red Feather Lakes, CO
We made it to Estes Park, CO!!
We made it to Estes Park, CO!!
The view of Longs Peak from our patio in Estes Park, CO.
The view of Longs Peak from our patio in Estes Park, CO.
Happy Anniversary to the Iron Hippie...what a great way to celebrate 5 years in Grand Lakes, CO ;)
Happy Anniversary to the Iron Hippie…what a great way to celebrate 5 years in Grand Lakes, CO 😉
We made it to Adam's Falls...with Allen and the Iron Hippie.
We made it to Adam’s Falls…with Allen and the Iron Hippie.
We all survived our first run at altitude :)
We all survived our first run at altitude 🙂
Three athletes ready to ride in Boulder, CO!
Three athletes ready to ride in Boulder, CO!
The view from the path around Lake Estes, CO.
The view from the path around Lake Estes, CO.
Ward, Colorado was our turn around point for the Peak to Peak Highway ride.
Ward, Colorado was our turn around point for the Peak to Peak Highway ride.
People lining the shore getting ready for the BAM OWS in Boulder, CO.
People lining the shore getting ready for the BAM OWS in Boulder, CO.
BAM OWS in Boulder, CO complete...I felt GREAT!!
BAM OWS in Boulder, CO complete…I felt GREAT!!
Stand-up paddle boarding in Lake Estes, CO :)
Stand-up paddle boarding in Lake Estes, CO 🙂
Taking a break from the riding and doing a little core work in Ward!!
Taking a break from the riding and doing a little core work in Ward!!
Riding the Peak to Peak Highway in Colorado
#bikelove on the Peak to Peak Highway in Colorado
We found a "sign" of back home in downtown Denver!!
We found a “sign” of back home in downtown Denver!!
Loch Lake, CO...Loving the hike!
Loch Lake, CO…Loving the hike!
Having a little fun throwing snowballs in July on our way up to Loch Vale.
Having a little fun throwing snowballs in July on our way up to Loch Vale.
"Riding" tandem in Estes Park, CO
“Riding” tandem in Estes Park, CO
Ironman Boulder...here I come!
Ironman Boulder…here I come!
Ready to race IMBoulder :)
Ready to race IMBoulder 🙂
Getting Registered for Ironman Boulder
Getting Registered for Ironman Boulder
I'm so lucky to have my family at IMBoulder to cheer me on!
I’m so lucky to have my family at IMBoulder to cheer me on!

August:

Mojo is all racked and getting a good night's rest at her temporary home so we can have fun at IMBoulder!!
Mojo is all racked and getting a good night’s rest at her temporary home so we can have fun at IMBoulder!!
My aunt, cousins and Dad came out to the Rez for the IMBoulder swim
My aunt, cousins and Dad came out to the Rez for the IMBoulder swim
Whizzing through Hygiene on the first loop...Serious #bikelove on this course!!
Whizzing through Hygiene on the first loop…Serious #bikelove on this course!!
Mom and the twins are cheering me on to the run!
Mom and the twins are cheering me on to the run!
This smile sums up my race day experience!!
This smile sums up my race day experience!!
Erin...one of my Coeur Sports teammates and my angel on race day!!
Erin…one of my Coeur Sports teammates and my angel on race day!!
My cheer squad...Love them all!!
My cheer squad…Love them all!!
Dad and Sam cheering me on down the finish shoot...yes, that blur is me :)
Dad and Sam cheering me on down the finish shoot…yes, that blur is me 🙂
Coming into the finish shoot all smiles...it was a daylight finish, but these photos don't represent that.
Coming into the finish shoot all smiles…it was a daylight finish, but these photos don’t represent that.
Visiting my sister and nieces in California
Visiting my sister and nieces in California
Sister time in Cali!
Sister time in Cali!
Running up Mt. Diablo in California
Running up Mt. Diablo in California
#solesistasweat
#solesistasweat
#bikelove with friends
#bikelove with friends

September:

Team Kecia crossed the finish line at the Des Moines Triathlon...job complete.
Team Kecia crossed the finish line at the Des Moines Triathlon…job complete.
Holy Crap! I think this is a sign that I left it all out on the bike course.
Holy Crap! I think this is a sign that I left it all out on the bike course.
Volunteering at Ironman Wisconsin...Race morning in front of the Capitol.
Volunteering at Ironman Wisconsin…Race morning in front of the Capitol.
Ironman Wisconsin Race morning...who is ready to swim?!?!?!
Ironman Wisconsin Race morning…who is ready to swim?!?!?!
The women volunteers in T1 at Ironman Wisconsin
The women volunteers in T1 at Ironman Wisconsin
Getting my Sound Probiotics Ambassador gear
Getting my Sound Probiotics Ambassador gear
Basil walking toward the Supermoon on a rural gravel road.
Basil walking toward the Supermoon on a rural gravel road.

October:

Signed up for Ironman Wisconsin 2016!
Signed up for Ironman Wisconsin 2016!
300+ 8th grade students ready for the AMS Spirit Run!
300+ 8th grade students ready for the AMS Spirit Run!
Fall #bikelove is the best :)
Fall #bikelove is the best 🙂
Date night with the Iron Hippie as we work on our strength training
Date night with the Iron Hippie as we work on our strength training
Finding some motivation with my #IMWI finisher medal and race bib on the wall next to me as I ride
Finding some motivation with my #IMWI finisher medal and race bib on the wall next to me as I ride
Lots of #heartandcourage as I heal up from bursitis of the my left knee
Lots of #heartandcourage as I heal up from bursitis of the my left knee
Taking the dogs for a swim
Taking the dogs for a swim
Nailing my intervals on the trainer! #bikelove
Nailing my intervals on the trainer! #bikelove
Dry needling to assist my healing...thanks to Dr. Chris at Team Chiropractic
Dry needling to assist my healing…thanks to Dr. Chris at Team Chiropractic
Getting our #solesista tattoos :)
Getting our #solesista tattoos 🙂
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This ink will be my constant reminder while training and racing to #believe in myself, my abilities and my training!!

November:

Enjoying some outdoor #bikelove in November in Iowa...short sleeves and shorts!
Enjoying some outdoor #bikelove in November in Iowa…short sleeves and shorts! WHAT?!?!?!
Century ride in November in Iowa...this amazing weather is unheard of!!
Century ride in November in Iowa…this amazing weather is unheard of!!
I found out that I made the Coeur Sports 2016 Ambassador Team...Such a badass group of women that I'm overjoyed to be a part of!!
I found out that I made the Coeur Sports 2016 Ambassador Team…Such a badass group of women that I’m overjoyed to be a part of!!
My fitness article on "Giving thanks in an active lifestyle" was a big hit this month ;)
My fitness article on “Giving thanks in an active lifestyle” was a big hit this month in our local magazine 😉
Girl's night out with some running friends...so much fun :)
Girl’s night out with some running friends…so much fun 🙂
Outdoor #bikelove lasted through November 14 this year!!
Outdoor #bikelove lasted through November 14 this year!!
Pleasantly surprised with a Passion Planner from one of my colleagues.
Pleasantly surprised with a Passion Planner from one of my colleagues.
Winter greeted us with a LOT of snow (7.6 inches) for the first snow fall of the season.
Winter greeted us with a LOT of snow (7.6 inches) for the first snow fall of the season.
Romping and snowshoeing with friends
Romping and snowshoeing with friends
Riding a motorized animal because I can :)
Riding a motorized animal just because I can 🙂
Spending an afternoon with Mom and Grandma.
Spending an afternoon with Mom and Grandma.

December:

"Believe, Endure, Achieve" will be my mantra for 2016. It will remind me to #believe in all that I am and to #endure and overcome challenges throughout my journey so I can #achieve big dreams! #dreambig #meaningfulmantras
Thank you to Simone for my wonderful bracelet!! “Believe, Endure, Achieve” will be my mantra for 2016. It will remind me to #believe in all that I am and to #endure and overcome challenges throughout my journey so I can #achieve big dreams! #dreambig #meaningfulmantras
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Looking back at 2015 to move forward in 2016 #goalsetting
Yahoo!! So pumped for my new Roka Sports wetsuit!!
Yahoo!! So pumped for my new Roka Sports wetsuit!!
Taking part in Rising Tide Triathlon Coaching's #rttc10dayroutine Challenge and developing a routine that has helped me #believe in myself deep underneath the surface at the very core of my being. 1. Start my "Believe" playlist...time to get down and jam! 2. Take a couple of swigs of Karma Kombucha Orange Ginger..."I #believe I can fly" 3. Listen to my pep talk (previously recorded) while I pull on my workout gear..."Don't stop believing" 4. Grab my lucky charm from Tonja and head out the door..."In a world of ordinary mortals, you are a Wonder Woman!" 5. Stand on the front step in power pose for 30 seconds because...I am Wonder Woman!
Taking part in Rising Tide Triathlon Coaching’s #rttc10dayroutine Challenge and developing a routine that has helped me #believe in myself deep underneath the surface at the very core of my being.
1. Start my “Believe” playlist…time to get down and jam!
2. Take a couple of swigs of Karma Kombucha Orange Ginger…”I #believe I can fly”
3. Listen to my pep talk (previously recorded) while I pull on my workout gear…”Don’t stop believing”
4. Grab my lucky charm from Tonja and head out the door…”In a world of ordinary mortals, you are a Wonder Woman!”
5. Stand on the front step in power pose for 30 seconds because…I am Wonder Woman!
Finally reconnecting with my mat after 9 months off.
Finally reconnecting with my mat after 9 months off…#yogalove
Running on a beautiful cold morning.
Running on a beautiful cold morning with 2 of my faves!
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!
Snowshoeing in the offseason!!
Snowshoeing in the offseason!!
Basil loves playing in the snow!! #happyheart
Basil loves playing in the snow!! #happyheart
Love my sole sister!!
Love my sole sister!!
Girls night out!! Lots of laughs!! :)
Girls night out!! Lots of laughs!! 🙂
My new Cobb Cycling V-Flow saddle :)
My new Cobb Cycling V-Flow saddle 🙂
Fun times with family!!
Fun times with family!!

Happy New Year!! Cheers to an awesome 2016!! 

xoxo

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Currently // December 2015

Training

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

Reading

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.

Family

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!

Challenge

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!

Dreaming

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?

Rising Tide Routines for Inevitable Success 10 Day Challenge

Sonja at Rising Tide Triathlon Coaching provided a free 10 day challenge to kick off December. Routines for Inevitable Success has brought focus and meaning to my training and racing and I will be forever grateful to Sonja and the team of coaches at Rising Tide for their guidance and support!!

Day 1: Setting Intentions

As you probably guessed, day 1 was all about setting intentions. This is a part of the email I received from Sonja:

“Kecia, this is the dream big day…

What have you been wanting more of? What is lacking in your triathlon experience? What do you need a little magical boost of? Some fairy dust that bestows ______ on you? Think big, dream big, allow yourself to go there today, I give you permission. Don’t be shy with what you want!
So, with Sonja’s permission and Carrie Cheadle’s guidance, I sat down and started the process of setting my intention. What was my big dream? That was easy. The harder question was “Why do I have this dream? I mean, why do I REALLY have this dream?” Here is what I found out…
Goal: To qualify for Ironman World Championships in Kona
Why 1: I want to overcome the fear of really pushing myself to my limits.
Why 2: I want to feel successful and in control.
Why 3: I want to feel worthy of such an amazing accomplishment and eliminate all self doubt throughout this journey.
Why 4: I want to truly believe deep underneath the surface at the very core of my being that I am amazing inside and out!
Whoa!! I talk about believing in myself, my abilities, and my training all the time. I visualize success. I incorporate positive self talk into my training and racing. I have mantras to keep me focused. I have reasons for why I am deserving of success. But do I really, REALLY, truly believe deep underneath the surface at the very core of my being?!?!?!?! I guess not as much as I thought I did. I have work to do and am thankful that Sonja is going to guide me in this process to develop the kind of belief in myself that I am truly craving to help me achieve my goals and reach my dreams!!
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“Intentions are the starting point of every dream.” I’m committing to believing in myself deep underneath the surface at the very core of my being. #believe #rttc10dayroutine

Day 2: Rally the Troops

Today was about my community. This is a part of the email I received from Sonja:

“Looking back on the intention you set yesterday, I want you to select 3 PEOPLE in your life that either:

~~~ Expect you to “show up” in racing or training with that Day 1 intention

OR

~~~ Believe that you possess that Day 1 intention (even when you don’t think you do)

Now it’s time to get creative. My favorite part!!

I want you to think of 3 ACTIONS that incorporate one of these people into your routine.”

Coming up with 3 people who believe in me deep underneath the surface at the very core of my being was easy the easy part. I have MANY people in my community who believe in me and support my crazy dreams. But, Tonja (my #solesister), the Iron Hippie (my husband) and my dad are the 3 people I chose to focus on who believe in me deep at the core of my being. They are 3 of the many people I can lean on for support when I am struggling and need a pick me up. I decided to choose my #solesister for this part of the challenge. Why?

  1. I know she will be overjoyed to help me.
  2. She is a woman…a strong, brave, courageous, supportive, inspirational woman who knows what it is like to be a woman athlete.
  3. I want more than anything for her to not only be a part of my training journey, but to also be there in person for my race day journey.
My #solesister believes in me...deep underneath the surface at the very core of my being. She encourages, inspires and motivates me to always do and be my best. I can not wait for the day when she not only experiences my training journey, but also experiences race day with me.
My #solesister believes in me…deep underneath the surface at the very core of my being. She encourages, inspires and motivates me to always do and be my best. I can not wait for the day when she not only experiences my training journey, but also experiences race day with me. #rttc10dayroutine

Coming up with the actions made me think a bit longer. Three actions that I came up with to incorporate Tonja into my routine:

  1. A pep talk video to remind me to always believe in myself deep underneath the surface at the very core of my being, to get comfortable with the uncomfortable, and to #nevergiveup on my goals and dreams!
  2. Text self confidence and belief quotes to me just because, when I need a pick me up, to help me get out the door to train, and in the days leading up to a big race.
  3. Take my lucky charm with me (given to me by Tonja) on trainer rides, look at it before and after every workout, and continue to take it with me to all of my races.

Day 3: Functional Playlist

Today was about the tunes. Here is a part of the email I received from Sonja today:

“A functional playlist is a short list of 2-4 songs that gets you into a particular mood.

These aren’t necessarily your favorite songs of the moment, these songs tap you into your intention set on day one.

Function means that they serve a purpose, these songs are a step on the path to your intention…it’s a bit of a lifehack honestly!”

While I LOVE to listen to music, I don’t pay much attention to song titles and the artists who sing them. I just know a good song when I hear it and I can typically give you some of the lyrics to the song…although sometimes I have made up my own lyrics to the songs I like. What can I say…it has been known to happen 😉 To make it even more challenging, I was to come up with 2-4 tunes that help me #believe in myself deep underneath the surface at the very core of my being. Sooooo…my lack of knowledge for song titles and artists made this challenge take longer than it probably should have. A couple of songs came to mind immediately…”Perfect” by Pink and “Roar” by Katy Parry. “What Makes You Beautiful” by One Direction and “Soar” by Christina Aguilera took much longer to come up with, thanks to my lack of musical knowledge. The good news…I found the songs that help me #believe in myself and downloaded them so I don’t have to search any longer!! And without further adieu, I give you my “Believe Playlist”

#rttc10dayroutine Day 3 is all about the tunes that make me believe in myself deep underneath the surface at the very core of my being. #believe
#rttc10dayroutine Day 3 is all about the tunes that make me believe in myself deep underneath the surface at the very core of my being. #believe

Day 4: A Touch of Magic

Lucky charms and superstitions was the theme for today, and here is part of the email Sonja sent:

If you already have a good luck charm or superstition that you use I want you to shine the microscope on it today and ask yourself:

  • What successful moment in your life it connects you to?
  • When was the first time you used it?
  • Where did that superstition come from?
  • Is it in line with your day 1 intention?
  • Is it in harmony or dissonance with what you are trying to create your routine around?”
I do have a lucky charm and a superstition, so the next step was to reflect on each of the questions above.
  • Lucky Charm: a stone from my #solesister that says, “In a world of ordinary mortals you are a wonder woman!”
  • Superstition: Take a shower before all of my “A” races
  1. What successful moment in your life it connects you to?
    • Lucky Charm: This connects me to Tonja so she is with me on race day, even though she may not be there in person, she is with me in spirit.
    • Superstition: This connects me to great race experiences by washing away all bad race experiences from the past.
  2. When was the first time you used it?
    • Lucky Charm: When Tonja gave it to me before my USAT Age Group National Championships in 2013
    • Superstition: At Ironman Wisconsin 2014 when I washed away my bad IMWI race experience from 2011.
  3. Where did that lucky charm/superstition come from?
    • Lucky Charm: My stone came from Tonja, my #solesister
    • Superstition: This came from deciding to wash away my bad IMWI race experience from 2011 before starting my day at IMWI in 2014.
  4. Is it in line with your day 1 intention?
    • Lucky Charm: Absolutely! This helps me get into the mindset that I am wonder woman 🙂
    • Superstition: Absolutely! It helps me #believe in myself, my abilities and my training more by washing away all negativity and starting the day clean, fresh and positive.
  5. Is it in harmony or dissonance with what you are trying to create your routine around?
    • Lucky Charm: Harmony…this definitely ties in well with instilling more belief in myself
    • Superstition: Harmony…this definitely ties in well with instilling more belief in myself
#rttc10dayroutine Day4: my lucky charm was giving to me by my #solesister and I take it with me to all of my races, that way she is with me in spirit on race day. It is my reminder to #believe in myself deep underneath the surface at the very core of my being, because I am a "wonder woman!" I shower before every "A" race as a way to wash away all negativity and bad vibes from previous races. I know it sounds silly since I typically submerge myself in a lake to swim and proceed to get all sweaty and nasty, but I start my race clean and full of positive mojo so I can truly believe in myself, my abilities and my training as I race to the next finish line!!
#rttc10dayroutine Day4: my lucky charm was giving to me by my #solesister and I take it with me to all of my races, that way she is with me in spirit on race day. It is my reminder to #believe in myself deep underneath the surface at the very core of my being, because I am a “wonder woman!”
I shower before every “A” race as a way to wash away all negativity and bad vibes from previous races. I know it sounds silly since I typically submerge myself in a lake to swim and proceed to get all sweaty and nasty, but I start my race clean and full of positive mojo so I can truly believe in myself, my abilities and my training as I race to the next finish line!!
Day 5: Meaningful Mantras
Mantras are “instruments of thought” and are derived from the root word man-, which means “to think” and the suffix -tra, which means “tools or instruments.” I have always had mantras for different parts of my training and racing experiences so I am pumped Sonja has us focusing on creating a mantra that ties us to our day 1 intention!! Here are a few words from Sonja:

“They take many different forms and you can really get creative here, but to help you out, here are some guidelines to follow when creating a mantra for your routine for inevitable success:

~~~ Connect to your intention, you may even start with your intention and work from there
~~~ Use funky creative words. You can even use words that aren’t words, like funner, funning, relaxer, chillax, diggity, fliggity, radtastic
“Lighter, Softer, Faster, Relaxer” from Tara Anderson, a Boulder runner
~~~ Keep it short, and memorable
~~~ Stay positive, and whatever you do, don’t vocalize what you don’t want. Phrases like “No pain, no gain”, “clear your mind of can’t” or “pain is weakness leaving the body” highlight the feelings you don’t want. Don’t fall into this trap!
~~~ Use action words, especially ones that connect you to what it feels like to be at your best like: climb, fly, lead, leap, push, pull
~~~ Three words with the same first letter work really well, Bold, Brave, Boss, as do words with the same ending, Lighter, Faster, Stronger
When in doubt, think about what you will desperately need to hear when you are in a state that is NOT your day 1 intention. What will resonate deeply?
 My intention is to #believe in myself deep underneath the surface at the very core of my being, but I also want to achieve big dreams. Sooooo…with inspiration from a friend who recently gifted this bracelet to me, I have decided to combine my intention with my want to create my meaningful mantra.
"Believe, Endure, Achieve" will be my mantra for 2016. It will remind me to #believe in all that I am and to #endure and overcome challenges throughout my journey so I can #achieve big dreams! #dreambig #meaningfulmantras
“Believe, Endure, Achieve” will be my mantra for 2016. It will remind me to #believe in all that I am and to #endure and overcome challenges throughout my journey so I can #achieve big dreams! #dreambig #meaningfulmantras

Day 6: Productive Pep Talk

I talk to myself all the time while training and racing, constantly encouraging myself to keep pushing hard, while trying to change my mindset from the negative to the positive. Sonja’s email made creating a pep talk easy because she scripted what we should write to create a productive pep talk.

Grab a sheet of paper and follow along: 

WRITE DOWN: “Hi__________”
     —>> then add your name, your nickname, what your friends call you, what you wish your friends called you… make it personal!
WRITE DOWN: “I know you feel __________”
     —>> then add what the opposite of your Day 1 intention is, you know, that feeling of uug, or poor me, or I just want to sit on the couch, that one!
WRITE DOWN: “Your goal is to  __________”
     —>> now write a little about your intention and what you hope it brings you
WRITE DOWN: “and in order to do that you might have to  __________”
     —>> now write down all the things you need to do that you don’t want to, especially when you are feeling the opposite or you intention.
WRITE DOWN: “You have__________”
     —>> write as many support structures as you can think of
WRITE DOWN: “and here’s what you have to gain__________”
     —>> then add all you have to gain from racing/training/being in sync with your Day 1 intention
WRITE DOWN: “__________, I know you can do this”
     —>> Add back in your name, your nickname, what your friends call you, what you wish your friends called you.”
 So, I set to work and here is what I created for my productive pep talk:
#rttc10dayroutine Day 6: #productivepeptalk to myself! #believe
#rttc10dayroutine Day 6: #productivepeptalk to myself! #believe

Day 7: Wake Up That Brain

After yesterday’s more challenging task, today’s task was designed to be much simpler 🙂 Here is a snippet from Sonja’s email:

“Do you know which brain exercise to use for your intention?

Victory and Power Posing: Use this for intentions that require you to be strong, be tough, get through something challenging.
  • Belief in Self
  • Confidence
  • Courage
  • Bravery
  • Self love
  • Jumping off Things…

Now that you know which one, it’s time to practice, to TRAIN! 3×30 seconds will do! See, I promised it was QUICK!”

#rrtc10dayroutine Day 7: striking the power pose makes me feel strong and that I can conquer anything! The victory pose as I cross almost every finish line. I guess I should be doing them both more often to help me #believe in myself even more!
#rrtc10dayroutine Day 7: striking the power pose makes me feel strong and that I can conquer anything! The victory pose as I cross almost every finish line. I guess I should be doing them both more often to help me #believe in myself even more!

Day 8: Tapping into your Senses

Wow! This was one of the toughest days of the challenge yet. Did you know that sweet foods lead to satisfaction and salty foods lead to a zest for life?!?!?! Me neither!! Sonja had us tap into our senses, specifically taste and smell for today’s challenge.

“Smells and Tastes can connect us to a time, a place, a memory, a feeling or an emotion.

If you need to go from a low energetic state to a high energy state:
  • caffeine, or bright smells work well
If you need to go from a high energy state to a calmer more introspective place:
  • tea, or floral scents are the way to go.
Also helpful,
Think of foods or smells that link back to successful moments, memories, or instances in your life.
You are a PRO at connecting your challenge to you intention by now, use your creativity and incorporate something that’s going to tap you into either the success you are after, or the emotion you hope to feel.”
I had lots of options to choose from…but the one that REALLY stood out to me that screamed #believe was…
#rttc10dayroutine Day 8: a taste that means #believe is definitely my Karma Kombucha Orange Ginger. In 2014 at #IMWI I suffered from an upset stomach on the bike and didn't know if I would actually make it to the finish line. Enjoying my booch before starting the run helped settle my stomach and ran me to a PR of an hour. I #believe I can achieve with booch in my belly!!
#rttc10dayroutine Day 8: a taste that means #believe is definitely my Karma Kombucha Orange Ginger. In 2014 at #IMWI I suffered from an upset stomach on the bike and didn’t know if I would actually make it to the finish line. Enjoying my booch before starting the run helped settle my stomach and ran me to a PR of an hour. I #believe I can achieve with booch in my belly!!

Day 9: Pulling Things Together

The time is here to pull all of our hard work together and get our routine for inevitable success dialed in!! Here is an excerpt from Sonja’s email:

“Start off with reviewing your last 7 days of completed challenge exercises. Sit with each of them for about 30 seconds and make a mental note of your favorites.

NOW – Select 4-5 of the challenge days that either:
  • feel the most fun
  • feel easy and effortless
~~~ Remember, if you are using MOJO, or willpower you are headed in the WRONG direction. Back up the truck, put it in reverse, and look for EASY and/or FUN.
Some of your challenge days might need a little beefing up, or tweaking so that they start to come together in the right way. That watermelon you used for the senses might turn into a secret stash of watermelon Jolly Ranchers.
NEXT – think about FLOW.
~~~ I highly urge you start with either your playlist, or your senses. Those are both great for kicking off a routine. What task would keep it mojo free? For me, starting a playlist takes no mojo, but going downstairs and getting a handful of Espresso Beans does. Think easy!
~~~ Imagine the state you will be in when you are starting this routine….you are in a place of lack, a state that is the opposite of your Day 1 intention. Think of how you are going to use these challenges to build momentum into your Intention.
~~~ End with your brain warm up exercise. That is going to be money and the final straw to launch you into your Day 1 intention.”
So, I launched into it and this is what I came up with for the first draft of my personalized routine:
#rttc10dayroutine Day 9: time to pull things together and get a first draft of my personalized routine! 1. Start my "Believe" playlist...time to get down and jam! 2. Take a couple of swigs of Karma Kombucha Orange Ginger..."I #believe I can fly" 3. Listen to my pep talk (previously recorded) while I pull on my workout gear..."Don't stop believing" 4. Grab my lucky charm from Tonja and head out the door..."In a world of ordinary mortals, you are a Wonder Woman!" 5. Stand on the front step in power pose for 30 seconds because...I am Wonder Woman! It is time to #believe in my journey!! Thanks Rising Tide Triathlon Coaching for this amazing experience!!
#rttc10dayroutine Day 9: time to pull things together and get a first draft of my personalized routine!
1. Start my “Believe” playlist…time to get down and jam!
2. Take a couple of swigs of Karma Kombucha Orange Ginger…”I #believe I can fly”
3. Listen to my pep talk (previously recorded) while I pull on my workout gear…”Don’t stop believing”
4. Grab my lucky charm from Tonja and head out the door…”In a world of ordinary mortals, you are a Wonder Woman!”
5. Stand on the front step in power pose for 30 seconds because…I am Wonder Woman!
It is time to #believe in my journey!! Thanks Rising Tide Triathlon Coaching for this amazing experience!!

Day 10: Celebrate!!

I’m sad to see this challenge come to completion! It has been so much fun and very beneficial! This last day is all about putting it all together and celebrating! Sonja said:

“TODAY we put your SFD into practice!

Can you see what a game changer this can be for you? Did you get excited just knowing you have a tool in your toolbox that you can pull out anytime to put yourself in the energy state that yields SUCCESS? I got excited for you!
Give that ritual a test drive today, see what needs tweaking! What took mojo to incorporate…ditch that…what was the most fun part? Add MORE of that! 
If you didn’t put together your routine yesterday, TODAY is that DAY! Like I said, when in doubt, slap your 5 favorite challenges on a piece of paper and call it good. It’s not about perfection, you have already done the heavy lifting. THEY ALL WORK!
It can be so easy to think that we have learned enough by doing 90%. I see this as a triathlon coach constantly. Athletes often stop just short of completion, when usually, that last 5% is literally easy as cake.
The moment you’re ready to quit, is usually the moment right before the miracle happens! Don’t give up!
 
At rising Tide Triathlon coaching, we ask our athletes to reach out if they are frustrated, confused, or STUCK, and I want you to do the same.”
With last week’s illness, my workout train got derailed. This week has been busy at work and have lacked the motivation to get my train moving forward. This was just the ticket I needed to get moving again and work hard to achieve my dreams!! I followed the first draft of my routine and found myself climbing tough hills for 21 minutes straight and loving it!!
#rttc10dayroutine Day10: I successfully accomplished my challenging hill climb workout thanks to my new routine!! Thank you Rising Tide Triathlon Coaching for an amazing experience!! #believe
#rttc10dayroutine Day10: I successfully accomplished my challenging hill climb workout thanks to my new routine!! Thank you Rising Tide Triathlon Coaching for an amazing experience!! #believe

Rising Tide is currently accepting new athletes for the 2016 season, so now is the time to capitalize and have a great coaching team support your journey!!

This 10 day challenge was absolutely amazing and so much fun!! If you missed out on the opportunity to participate in it, I would highly recommend you do it on your own time 😉 I think I’m going to go through this process for a couple of different aspects of both training and racing so I am completely set up for success!! Heck…why stop there?!?! I can use it to fit other areas of my life as well…work, family, home…and you can too 🙂

Thank you Sonja and Rising Tide Triathlon Coaching for this AWESOME and FUN opportunity to grow and learn!! xoxo