A Challenge on Travel – Day 2

Today was a bit more difficult than yesterday as I was not in control of the schedule.  Field work began at 8AM and continued until 1PM.  This bit of information matters because bathrooms and snack times are not on your schedule or readily available.  Sips of water and noshing in the car were sparse but overall, today was great and I got in a full workout.  The toughest thing for me is will power.  When that muffin screams EAT ME or the garlic bread inches its way into my brain through it’s delectable aroma, it takes truly remembering the end game.  I noticed that without my usual intake of water, my hunger was derailed and my tummy wasn’t processing like it should.  When I thought I was hungry, I really was just really thirsty.  I believe this changed my satisfaction levels at meal times.  Now at 10PM I’m feeling over fed.  I tend to prefer food over shakes…but tomorrow I may switch it up a bit given my intake today.

Day 2

Hotel breakfast with eggs, sausage, avocado, diced tomatoes

Apple from gas station and an AdvoBar Cinnamon Apple YUM

Beef jerky (picked up at Publix yesterday) and NutTrition mix

Restaurant salmon salad with strawberries, pecans, and balsamic vinaigrette

Peanut butter and carrots (picked up at Publix yesterday)

Restaurant Eggplant and spinach roll up with tomato sauce

2.25 Miles (0.25 Walk – 1.5 Run @ 9.5 min/mile pace – 0.5 Walk)
10 Shoulder Press
10 Tricep Press
10 Bent Over Rows
10 Sit Ups
10 Core Flutters
REPEAT 3 TIMES (run not included)

Running felt great.  I missed it so much and I was impressed with my ability to pick up at 9.5 pace after such a long break.  While I wanted to run forever, I decided to run less and listen more and picked the treadmill.  Treadmill means I definitely won’t be out for a long run.  During my run, my right knee began to have that weird rubber band feeling near the knee cap which we all knows comes from an imbalance of muscles.  I decided to try to test which muscles I needed to strengthen by engaging them in series.  First was my step style and lower leg muscles…nada.  Then focused on my upper leg muscles, which helped some.  Then moved up and focused on the glutes.  I couldn’t really engage the glute without the lower core BUT while I felt like my posture took the form of T-Rex requiring a bathroom break, my knee felt UH-MAIZE-ING.  Which made me really happy.  I have a 5K in a few days and I’ll be working on my booty muscles to ensure a successful evening.  Until they catch up, running like T-Rex requiring a bathroom it is!

A Challenge on Travel – Day 1

April 20th has been a big day for me to look forward to…the start of my challenge.  It has been on a countdown since March.  I’ve been sick.  Sick meaning two rounds of antibiotics, prednisone, new inhalers, most importantly very limited exercise (like none at all) and limited vitamins (WAAAAT!?!) plus a huge change in my “normal” life.  So this day has signified the day of normalcy to return.

Then…I get notified I’m going on a work trip for two weeks.  Now, for most, this would automatically deter any opportunity to get healthy.  It’s just too hard to be good unless you are home.  I have never felt this way with Advocare and therefore I decided to document that a 24-Day Challenge can most definitely be accomplished while on extended travel.  If you want something you will fight for it, and I want to feel my healthy normal again.  So here it goes.  Before you judge, here me out on this documentary.  Out and about, you gotta know what choices you have and that you DO have choices that work.  Are they better choices than those at home?  That I cannot answer as we all have different kitchens, but for my life, finding convenient choices that work with my goals is key.

Day 1

McDonald’s Sausage Egg McMuffin (minus the McMuffin) with REAL egg.  Did you know that you can order a real egg?  It is like a little poached goodness tucked away among all the processed monsters screaming for your attention.

AdvoBar Cinnamon Apple – this is my all time favorite AdvoBar, well, until they come out with that cookies and cream bar I’ve been pining over.

Publix deli salad with rotisserie chicken – Simple trick while vacationing or businessing, local grocery stores have a lot of options AND so do some gas stations these days.

NutTrition mix by Planters and pre-sliced apples – I did a little grocery shopping at Publix too!

Local seafood restaurant – Seasoned shrimp and green beans

Power blast workout
10 Burpees
5 pushups (right leg up)
5 pushups (left leg up)
Plank to failure

Weight 135lbs
Height 5’9″
Chest 31″
Waist 27″
Hips 38″
Thigh Lower 20″
Thigh Upper 23″

Herbal Cleanse (Classic)
Catalyst (9/day)
OmegaPlex (4/day)

New Year New Word

Not a lot of people know this about me, but I don’t do resolutions.  I tried.  I really did.  But I never could understand the concept of waiting until the first of the year to address stuff you KNOW needed your attention in May or August.  I just couldn’t jump on the resolution bandwagon.  So being who I am…I did my own thing.  I began to prefer a word that would be constantly integrated throughout my year to bring focus and attention on a multifaceted approach to the traditional resolutions.  My past words have invoked comfort or a brash reminder.  Sometimes it was a word that needed to make a fundamental acknowledgement.

2007 Moments
2008 Intensity
2009 Appreciation
2010 Patience
2011 Present (Presence)
2012 Acceptance
2013 Love
2014 Tenacity

And now, the unveiling of the new word…
2015 Perspective: a particular attitude toward or way of regarding something; a point of view.

Adam and I have chosen this word as it has such an incredible meaning that also embodies other annual word choices such as moments, appreciation, and presence.  In each moment there more perspectives than you allow yourself to see.  It is an incredible position to be in to open your heart and mind to the possibility of multiple points of view.  What we hope to gain from this is a greater appreciation of life, taking time to understand a moment, and embrace the challenges that all perspectives encounter.

We are challenging ourselves to take a moment and change our perspective, evaluate where we were and where we are.  It is amazing how just a shift in your view can bring to your life.  I’m not promoting that you can make every situation positively perfect.  But what I am saying is that you can find innovative solutions, evaluate your goals, and realize what to keep and let go from your life when you take the time to step back and look.

We have decided to embrace all things in our little corner of the world and be thankful that we get to experience them together.  Now that is an absolutely amazing perspective to share.  Here is to a fantastic 2015 with my Adam!

Okay, so, back to running.  How would this help GoSarahRun in 2015?  Well, I’ll tell you.  Perspective has allowed me to take a look at running, what it means to me and what I want to do with it this year.  Adam has encouraged me to “go with the flow” and see if I can just reconnect with my pace.  Get back to my core and let it evolve.  I do not have any running goals this year, which feels odd, but refreshing.  However, my main goal of the year is to graduate.  Therefore, I see running returning as a very healthy study break.  Because, lets face it, graduating in 2005 isn’t much different than graduating in 2015 :)

The Important Stuff

In contemplating how to be my best over the last few weeks, I have had time to reflect upon life in general, the important stuff. My opinions have developed a few items that I feel make or break you. The best part…they are choices made with free will and have meaning within any religious preference.

  1. YOUR life…if you wake up and look around and dislike what you see, know that you created it. Be it directly or without courage to express meaningful communication, your life is yours. Own it. No one forced it upon you, you were blessed with it and you were given all the tools to enhance life or tear it down. A hammer can build a home or deconstruct one nail at a time. So be committed to family, be committed to love, be committed to communication, be committed to patience, and be committed to doing things together. Only that commitment truly unveils the blessings that have been provided in your life.
  2. Family is EVERYTHING…no matter where you are in life, always choose family. Family has a unique bond that is forever, regardless of the hurt, no matter the personal journey, or struggle, family forgives and journeys together…always choose family. The moment that you decide to remove yourself from the family circle for advice, commiseration, secrets, trials and tribulation, you have begun the deterioration of the family bond and manifested alternative connections with threads. Threads are easily cut. Always choose family…they will never let you down.
  3. Time for LOVE…time is a precious commodity. In today’s society we have many demands: work, school, chores, social activities, philanthropies. If you do not take time for love soon nothing else will have meaning. Your life would be lived for the purpose of others. You will be searching for your purpose and through your search; you may overlook everything that has been seated before you. Take time for meaningful conversation. Take time to truly listen. Take time for hugs and holding hands. Take time for love.
  4. Do things TOGETHER…memories are created through the act of living. Memories are remarkable when they are shared. Doing things together is more than just making big memories, but it is also demonstrating your commitment to the three things above: owning your life, choosing family, and taking time for love. Some people need that together time more than others. What may seem like a boring chore of picking out paint colors or curtain shopping, or sitting and watching a movie or walking around the block when there is a to-do list a mile long actually means the world to the person you say yes to. Recognizing what your love, your family, and your personal needs are is vitally important. If you can’t recognize needs and respect them, you will find yourself searching and back to item 3. With recognition comes easy communication; communication is key.
  5. Speak softly…patience is not easy. Ever. We are born impatient. We live impatiently. We must remind ourselves to be patience and practice it daily. Part of patience is found in our speech. We must speak to those we love softly with kindness. My grandpa said something to me when I was growing up that I will never forget, “Speak to those you love so you never have to say you are sorry.” Think about that. In that one teaching statement, my grandpa said, think before you speak, be kind to those you love, and never be so angry that your voice or actions require an apology. Speak softly, kindly, with patience, always.
  6. Happiness is a choice…the grass is always greener on the other side of the fence when you aren’t watering or fertilizing your own lawn. It takes work to be happy. But if you live the first 5 items consistently, happiness will seamlessly come together in a tapestry of love you can take ownership of and pride in what has been created before your very eyes. Be in awe of your possibilities. Be humbled by your rips, worn spots, and rejoice in the ugly patches that keep it all together. Be in love of the life you live…it was chosen for you.

My Dad Said Goodbye

Saturday October 4, 2014 – an evening full of festivities that ranged from St Martin Lutheran Church’s 8th Annual Germanfest to Paradise Fall’s fall bonfire. As I look back, all I can think is that the last thing I offered my dad in conversation was that life can sometimes be tough, but the tough doesn’t last long, all you have to do is hold your breath and keep family close, and eventually it is all okay. It was an odd goodbye but it definitely stirred some uneasy feelings in the pit of my stomach. I struggled with the next week and decided to write When Life Hands You Lemons post in order to try to stay focused.

Monday October 13 – official email from my dad – Please Read I love you

I read. And now, everything is different.

My new reality…

My dad is divorcing my mom.   He is choosing another woman, Linda, from Church over his family. He is the church president and she is his secretary. He has moved out of the Henke home and into her home. He left. He is excited for his new life and hopes I understand. He loves me…I think.

My closest friends wonder if I’m angry or what I’m feeling. For those of you who have wondered, what the heck is up with Sarah? This might be new to you and I promise to be better from now on. I needed time to bind with my husband, my family and to process our new reality. Honestly, I have feelings of practicality…it is what it is, choices are made, those choices had nothing to do with me, they were his to make, we are all adults. I am all reactionary at this time. But I do have feelings. Sometimes they are overwhelming other times stoic. I just know that I view my dad in a completely different way and I can never unsee the new man who stands in his place.  I miss my dad.

I’m sad. I am mourning the future that I thought I was going to have by moving back to Kansas. I’m mourning my dad. I know he isn’t dead, but everything is different. I’m sad because I know he did not choose the family he created. He chose to walk away at age sixty-nine from a life he built. This choice is baffling to me…obviously I think we are awesome and cannot comprehend why anyone would chose to leave. I’m sad because I see my dad as a shadow of a dead man. Sure, he is still my dad and I will always be his daughter. But everything is different. He is no longer the strong vibrant warrior that has fearlessly protected his family and name. He is no longer the man that God chose to be our leader, courageous, and strongly driven. He no longer loves his wife extravagantly more than anything on earth. Maybe he never did. He is just a man who walks into another man’s home bought for a wife and makes himself comfortable. He can buy all new furniture for that house. Put up new shutters and paint the walls…but it will still never be his house. He did not create that home, no matter how comfortable he is there, it’s not of his creation. The odd thing, from my perspective, is that he was not chosen by his mistress. He pursued a woman as she was becoming a widow. The love of her life died, her husband suffocated in his own blanket or pillow or something, not quite sure on the full story but…I couldn’t even imagine the guilt that must have on a caretaker of the bedridden. But maybe she was distracted with my dad as he inched his way in. Ultimately, I am not sure she would have scampered off to start a life with my dad if her husband was healthy and living, and so from my relative reality, my dad fills a void, a need…an emptiness which resided in her heart.

I get it. I understand the need for a moment of clarity, to find yourself when life starts to move too fast, to remember what is important. I know what it feels like to want to run…but run laps, return home, don’t’ talk to strangers. Leaving is like a heavy coat on a hot day removed. It is freeing, exhilarating, refreshing. Who doesn’t want to just leave the tough stuff behind?!? But we leave the tough stuff behind together and we pick up the pieces that matter most and starting rebuilding. Leave the tough stuff behind selfishly and someone has to pick it up, someone has to deal with it, someone has to be responsible.  As an adult child going through a parental divorce things are just different. There is an understanding of personal choices, needs, and decisions. As adults we have a bigger view of what it takes to be a good adult, to have successful marriages, and the meaning of family and friends. We have a true sense of what we would do, what we have done, and what could happen in the future. We can relate to the need for momentary flight, the fear of life, and the excitement of starting something new. I have no anger for his actions as they are of his own. Choices are made every day and it’s the way we all react to them that demonstrates our character. I am just going through my own anger for trying so hard to be perfect for him. For trying so hard to win my dad over and working so hard to right all the mistakes a normal child and young adult makes. It was truly wasted effort. He still left.

I’m disappointed. I realized his reality was not that which is shared by my mom, sister or I…his reality was falsely created in his own warped mind and perpetuated in the commiseration of his friends. What he thought was real was misinterpretation due to a confined perspective. He left without communicating to anyone that truly mattered…his family. My reality is my own. I hope that my reality is shared by those I love because I include them every moment of my day. We talk every day. We worked through tough decisions and sadness together. We are never alone. We find purpose and strength in sharing our lives with those we love. Now that I know, I was not loved reciprocally by my dad, I understand why he shared so much with his friends and mistress. He actually loved them truly where we were just there. I’m sure there is an emotion that he holds for us…but it may not be the same emotion I know as love.

I’m thankful. I have lived a great life with a great family. We had all the quirks most families do and my sister and I we were raised with love and devotion. I will forever be a Henke. I have memories that only a Henke has and they are my own. My dad was the first man I ever loved. He was my hero. He loved me the best he could. The only thing I ever wanted to do was to make him happy and proud because I was so incredibly happy and proud to be Vic Henke’s daughter. I am his. I am blessed he was saved in Vietnam to come home. I’m humbled for his past life he left behind to find my mom. I am strong today because of 32 years within one family. I am thankful for the time I have had selfishly with my dad. I am thankful that I had one family for 32 years and that I did not have to share. My half-sister never knew Vic, my dad took no responsibility outside of court ordered requirements he fulfilled. She was a secret he never spoke of or acknowledged. There is EXTREME guilt in that statement of selfish happiness as I know she and her mom must have suffered immensely so I could have one family.

I’m honored. My dad held his breath. He chose us for the best parts of his life. He held his breath long enough for me to have him at every important moment to date as one family. I love knowing he was by my side. I love looking back at the pictures. I love looking back at the smiles. I love closing my eyes and remembering everything about those moments of happiness. And if he was suffering through life, I’m glad he suffered long enough to give me those moments. They were pure happiness to me. That happiness can never be taken away.

I’m hopeful. With the years remaining in an old dad’s life, I hope that he can finally find peace in his choices, take responsibility because he made them. I hope that he can be thankful with a happiness that overflows with his new family with new step-children and step-grandchildren. I was sad to say goodbye. I’m still sad that everything is forever different. Looking back on that October night, I knew I should have challenged him on that…but my regrets are in the past and the outcome would remain the same. I must move forward with hope and my family. I owe it to them to be the best wife, daughter, sister, cousin, friend, co-worker, and stranger than I can be. The world deserves my best. I will always be his daughter; he will always be my dad. But everything is different.

The blessings of deferrals

Deferrals.  The little back out button when you realize you aren’t ready for a race.  I have officially pushed it.  Yup.  Today is the day that I need to acknowledge a fact.  I have not trained.  I cannot fake it.  I cannot just “do it” and make miles happen.  I am not sure if I am simultaneously acknowledging that being thirty-something has it’s downfalls, but I will say, man…I don’t remember my race ambitions requiring a level of training that if derailed results in a deferral.

So lets talk deferral.  I have always LOVED the fact that most races have had this option available.  For whatever reasons, life happens, we need to embrace those moments that put the brakes on the accelerator and force us to realize we are merely human.  And for me, I hereby announce, I am human.

This last weekend at Disney’s Princess Half Marathon weekend and completing a 5K, 10K, and Half Marathon in a three-day period brought to my attention that I would not be nearly the athlete I am without my Advocare supplements.  My large muscle groups took maybe 15 training miles to find their zen…but those smaller muscles need a bit more to find their happy pace.  When you put super-excited large muscles with barely-keeping-up small muscles you have a recipe that spells I.N.J.U.R.Y.  So I took it slow.  I thanked my body for blessing me with the opportunity to even get out there and listened to it say, don’t push it.  And this past weekend was UH-MAIZE-ING!  We had an fantastic group of travelers and runners that always make this weekend special to me.  We all have our own running pace and we respect everyone’s happy pace and goals.  This weekend for me let me just run for fun with my buddies.

Running with Jessica is something that only a running buddy can even begin to comprehend.  It is like finding your soul mate, but while endurance running, talking about nothing and everything at the same time, craving donuts, taking pictures, and watching each mile just pass seamlessly by over three hours.  She is an amazing friend that always evokes the most positive outlook on life regardless of what struggles you may currently be battling.  Everyone needs a Jessica in their life!

Sprinting with Leah can only be described with a chest tightening lesson that barely breaths words of advice sounding something similar to, need-more-speed-work!  But man, that little champ has been racing RunDisney since the 100 meter dash.  This year was 400 meters with encouragement, sideline cheers, and a hands up, tutu finish.  I seriously cannot wait until she wants to race her first half marathon.  I will be there, every inch of that race with her…unless she is training to be really good then I will meet her at the finish line.

As I come down from the RunDisney high, I was faced with a full marathon in three weeks.  UH-YEAH-NO.  My heart and body just aren’t where I had hoped when I signed up in November.  Hence I embrace that little option that puts a 2016 race on my calendar for free (positive perspective, right?!?!)

Today, I am thankful for the deferral button and a race with open registrations.  Shamrock Marathon weekend, I’m excited for you to meet my iRun4 Buddy Noah and race with his NEW CHAIR (HAPPY 15th BIRTHDAY BUDDY!) plus a super mega awesome opportunity to enjoy visiting some friends.  These are friends that have become family over the last 10+ years.  Have I ever mentioned that Virginia Beach/Fort Story was the first beach I remember, ever?  Well it is!

Now, back to my new found obsession: Craigslist.  I never EVER thought of myself as a deadmiller, but I’m about going crazy without some miles in my life, so here’s to owning a treadmill!  Because I give up with below freezing temperature and this wind.  Winter, you have never made me miss Florida so much until this year.

Why I…

Lately I have been asked a lot of “Why I…” questions. Quite possibly it is time for me to start questioning my own sanity (I think it has been over a week, so I’m definitely overdue) and lets find the most uncomfortable and incomplete way to answer some of them, at least the ones that were asked today.


I run for so many reasons and I have a beautifully captivating reason that really hits people in a way that makes them WANT to run too when I talk with them! But get real…we all know that motivating stories are born out of some less than motivating moments. So here it goes.

I began to run as a way to burn off anxiety. Anxiety from studying, making decisions, thinking about life, wondering if I was going to have a date to the Barn Dance…yes, I was in a sorority and I loved it.

I ran as a distraction from myself

Later I began to run to feel something. In my years at Purdue the never ending questions of, “what’s next…” spiraled out of control. Maybe it is a type-A thing or maybe just plain crazy, but when I would start to become numb from going through the motions and when I started to become comfortable in the darkness of depression, I would run. I would run until my muscles burned and I could barely breathe.

I ran to remember I am alive and to look forward not look back

In Florida, things slowed down and I had no idea what to do with myself. I would be that annoying person asking everyone if they wanted to do something, hangout, play a board game…and when that resulted in a whole lotta no’s…I would clean. And then I cleaned so much that I began cleaning out the wine cabinets a bottle a night. That’s when I decided I needed to run. That and Adam suggested (lightly) that maybe I shouldn’t drink a bottle a night…yup-yup, I’m not one of those intervention types; you don’t have to tell me twice!

I ran to waste time

Fast forward to Kansas. I’ve grown up a few years moving back to my home state. This place is different. It doesn’t quite feel like home anymore, but what I have found and something I cannot speak more highly of about this area is the freedom running has given me and the opportunity it has for EVERYONE. All you need is a pair of shoes and some clothes and you can run…anywhere. It doesn’t matter the distance or the time, it is only about the action of doing and finding solace in your happy pace. It has the calming power that only comes from disconnecting yourself from technology and reconnecting with nature around you.  See a pretty trail?  Stop and go for a run! No, seriously, you won’t be disappointed.  I look at my GPS map and smile because I have seen so much land one race at a time. I scroll my Facebook and am thankful for so many people I’ve connected with through running. I log into my Nike+ account and love seeing my miles over the years. Sure, I can joke that I run for beer and cupcakes (amiright?!) and I laugh when I say I run to keep the crazy away (truth!) but I am genuine when I say,

I run to return home with myself and to create a healthy distraction from this modern life


This has been one of the toughest questions for me to answer. I had this “idea” about blogging and what is was going to be for me. I wanted it to be motivating, inspiring, and meaningful. What I didn’t take into consideration about what I wanted was HOW DIFFICULT IT WOULD BE to take on that responsibility. There are days when I have little motivation, I need inspiration, and my negativity gets the best of me. What I have found is that I’m not alone. I feel that I have hidden in times of stress because I didn’t want to complain or seem like my life was less than my glowing aura I projected…but in hiding, I disengaged others who may also be struggling similarly. And as I realized the potential gravity of the situation I’m creating, I have decided that I will just write. My blog is to be an outlet. It will be fun, it will be rough, it will be glowing, and it will still captivate my desire to motivate, inspire, and be meaningful. I will not worry about how I will be perceived because I am who I am. I struggle. I celebrate. I laugh. I love. I am real. If I can be that real person at home, in real-life public, and on my personal social media sites, why am I struggling with being me on my blog? Crazy right?

So here’s to me…being me and blogging about it.
(Cheering from the pretend crowd in my head, victory!)

Caught me! You are right, I still didn’t answer WHY I blog.  But I’m sure I’ll figure it out and hopefully help others in the process.

…Am remodeling a house

Man, this is a big question and a hot topic now that Adam and I are on year 2 of living out of boxes.  Yes, two years and still not unpacked. We moved from Florida and given our situation, moving into a house that was in the family made sense. My grandpa was the most amazing man I have ever had the opportunity to be around in my life, and HE thought that house was neat.  And he was right; it is spacious, and affordable. He liked the fact it was only houses away from my parents and my sister was just a few miles down the highway. So we were all in! But the house needed work and we thought, hey this will be fun! HGTV says three days for a bathroom remodel, shoooooot, we can do that! The magazines show easy DIY cabinets, dang, I’m up for it! What people don’t realize is remodeling a house on a monthly budget while working full time and enrolled as a full time student changes your life.

You either make it or you break it

Adam and I have learned so much about each other in this process. We have bled (literally) and cried (real tears) and laughed (hysterically) and yes, argued (like 5-year olds and adults). Remodeling isn’t for the emotionally weak or for people wanting to build strength in a relationship.  You gotta have your shit together before picking up that first hammer or you will have a dirty ceiling before you can even comprehend that the fan switch was not turned off like you requested. Would we do this remodel endeavor again? Absolutely not. Would we recommend others to remodel a home? Only if you have money to hire contractors so you can stand back, hold hands, drink a beer, and watch your dreams become reality over a short period of time. Will Adam and I make it?  Yes. Because we communicate even the tough stuff.

We lay down our pride to be our most vulnerable with one another

That’s how you make it and the best part about that is that you become stronger than you could have ever imagined your relationship could be.

…am getting my Doctorate


I know I have a good answer somewhere around here. More than,

I get to wear a funky hat and a bad ass robe at graduation! #boombitches

Yeah, just doesn’t really sound all that grown up and intelligent, especially with such an unoriginal hashtag…so I’ll get back to you on that one.

Gwen’s Breakfast Bites

Gwen shared two of her favorite morning bites for you to enjoy.  Her protein pancakes are great when you have some time to make them fresh OR if you want to make ahead, they are fantastic rewarmed.  When I say time…this is in Gwen/Sarah defined 15 minutes.  Yes, that is a lot of time in our schedule :)  I am new to the whole chicken and waffles breakfast experience, but her southern charm had me excited to give it a try!  Gwen’s Chicken and Waffle alternative is great for grab and go! I make my own maple butter with REAL maple syrup mixed with REAL butter softened and then put in the fridge for yumness on hand.

Gwen’s Protein Pancakes
Beat until smooth:
1 Cup Oats
1 Cup Vanilla Yogurt
6 Eggs
1 Tsp Cinnamon
Coconut Oil to grease skillet, heat to medium
make you some pancakes and LOVE THEM

Gwen’s Chicken and Waffles
Microwave until warm:
Organic/Hormone Free Chicken Sausage Patties
Toast to desired burntness:
Sprouted Grain Frozen Waffles
Add some maple butter and BOOOOOM, Southern Goodness, Nom Nom

Gwen’s AM Thigh Burner

Okay people…this one had me sweating!  It is quick, so keep your form while speed counts.  Gwen put me to the test and I enjoyed every second of this workout and hope you do too.  It took us less than 30 minutes and is perfect for a busy day.

Warm-Up: Half Mile Run

Workout: 3-part Circuit
Part 1
(10) Balance Squats
(10) Reverse Lunges
30 Second Rest

Part 2
(15) Barbell Dead Lift
(15) Barbell Side Lunge
30 Second Rest

Part 3
(20) Hip Raises
(20) Swimmers
30 Second Rest

Cool Down: Stretch
Head Rolls 15 Sec (L/R)
Shoulder Rolls 15 Sec (Back/Forward)
Reach to sky – to – Toe touch 15 Sec (repeat)

Inspired by Microsoft Fitness App – Six Moves for Slimmer Hips and Thighs

My day with Gwen

Three months ago I was able to have a day with my friend Gwen and her husband. Although this was just one day in a very busy weekend, it kept me looking forward to Success School 2014 and a welcomed distraction to my dissertation studies.

AdvoCare’s Success School is an amazing gathering of the most positive group energy I have ever experienced.  It is the time of year where we are recharged, ignited with new fuel, and remodeled with an refreshed outlook on the future.  I realize that each year means something so different because I am never the same person.  I am a year older, a year wiser, a year experienced.  These experiences mould and sculpt my life.  Some years are fine details, others are rough shapes…but this weekend is more to me than AdvoCare, it is a moment for me to reflect positively on what I am working towards, how I am helping others, and learn more.

My journey with AdvoCare has goals. This year I set a 90 day goal, that goal expired November 15. I had hoped that this post would be a celebration of sorts as I have been holding onto it for various reasons. And although I cannot write that I met my goal this week, I can say that I have evaluated my focus, revised my reach, and am okay with my current purpose.  So…it is now that I choose to celebrate my friend Gwen!

I met Gwen through a mutual friend in Florida. She has since gotten married, moved (back) to Texas, passed her professional engineering exams, and has demonstrated more ambition wrapped up in a spunky personality than I can express in words. While getting to know her in a more personal context, I have come to realize she and I struggle with some of the same areas of life. We both are driven resulting in wanting to do it all, a need for activities, and a strong desire to find a balance between personal life, faith and family. We know we can stand alone but we strongly desire camaraderie and the love of partnerships.  We are very hard on ourselves when we feel we have failed ourselves and especially when we feel we have disappointed others. Disappointment is something we try to avoid at any cost, even if it is to our own sanity. I was incredibly fortunate to have the opportunity to spend the day with her, to catch up on life, to talk about our dreams…and yes, our time together did include a scheduled morning workout before I drove back to Kansas. BUT it also included a pretty amazing first for GoSarahRun…paddle board yoga!

Friends, I cannot tell you just how amazing paddle board yoga is for the soul. Although it was hot and we did not prepare well for hydration…the connection to every muscle in your body while balancing on the surface of water is an overwhelmingly inspiring practice. If you ever have the opportunity to go for a paddle…do it!!! Even if you have no yoga experience whatsoever, just try it with an open mind and open heart. Let yourself explore. The worst thing that happens is a refreshing dip in nature’s swimming pools.

Words for Gwen…

These are words I must remind myself and now I share with you…

When in doubt find patience in your thoughts…be in awe of your accomplishments…give praise for all that has been placed in your life…breathe and know there is no shame in baby steps for even the smallest movements forward with determination amount to miles of accomplishments.

You are an amazing friend. I cannot wait to see you again next year! Hopefully Russ is our instructor again and we will actually get those photos of our handstands (and water plunge) attempts.