How do you stay motivated?

Good morning, friends.  

As you all know, I'm training for a triathlon on August 28th.  And starting in Monday, I will start training for the Kansas City Half Marathon on October 15th.  I'm not quite as crazy as you may think I am, but people constantly ask me how I do it.  How do I stay motivated?  How do I run without getting bored?  How do I find time? 

 

For me, staying motivated is simple when I'm training for something specific.  If I know that missing a workout will somehow impact my results in my race, I simply won't miss the workout.  Or I will reschedule for another time.  As far as boredom...I have a great play list.  I try to change my scenery as often as I can.  And I solve a lot of problems while I run :).  Both work and person and everything in between....running is a great time to think!  As far as finding time to run...most of you know that I have more time now than I've had in the past 2 years of my life.  I trained for my first race while coaching a National level girls volleyball team and working on my Master's degree.  Short of people who have children themselves, there is PLENTY of time to train.  It may take making some sacrifices here and there, but I promise you can fit it in if it's important to you. 

I found this article this morning from Health Discovery that I thought had some great ideas on how to stay motivated to stick to your workout plan, regardless of what it is.  If it's losing 10 lbs, training for a race, or making it to the gym at least 5 days a week, these are awesome tips.  One of my favorites is buying new stuff :).  Buying new running shoes/bras/tights/shorts are the best way to get me in the gym ASAP.  I hope you find this helpful.  

Have a good one!

xoxo,

ryann

Top 10 Tips For Staying Motivated With Your Workout Plan

Are you finding it difficult to get out of bed in the morning for your daily walk -- and are you making up excuses to skip the gym on the way home?
Even the most dedicated exercisers occasionally get bored with their routine. Waning motivation, cutting short and not having your old enthusiasm are signs of a stale exercise regimen.
But that doesn't mean you can't re-energize your routine. The American Council on Exercise (ACE) has worked out the following 10 tips for staying motivated to stay active.

 
1. Vary your routine or change your scenery! A new variation on your favorite activity -- cardio kickboxing instead of Step aerobics; power yoga instead of working on machines -- may be enough to reinvigorate a stale routine. If you've always exercised indoors, move your workout outside for a welcome change of scenery.
2. Try something entirely new! Make it something you never dreamed you'd do. If you've always stuck to solitary pursuits, sign up for a team sport. Or tackle something you've shied away from... maybe even rock climbing!
3. Find a workout buddy! Exercise companions add a social element to any routine. Ask a friend to be your workout partner -- you won't skip a workout if someone is waiting for you.
4. Set a new goal! Working out to stay in shape is fine, but setting a goal -- such as finishing a 10k race or completing a rough water swim -- will give your daily workouts more meaning.
5. Treat yourself to a workout gadget or accessory! Heart-rate monitors, aquatic toys and other exercise gadgets can make your workouts more fun and challenging.
6. Keep an exercise log to track your progress! Unsure if your making progress toward your goals? Then start a workout log. It allows you to keep track of your goals, monitor your progress and adjust your routines as necessary.
7. Don't berate yourself if you miss a workout! Life is full of obstacles. Unexpected appointments, illness and setbacks are bound to happen sooner or later. Don't let a few missed workouts turn into a month of unfulfilled resolutions.
8. Reward yourself! Reaching a fitness goal or milestone is a great excuse to treat yourself to something new. A massage, an evening out, or some other "indulgence" may be the key to staying motivated.
9. Focus on how good exercise makes you look and feel! You know that incredibly satisfied and healthy feeling you get immediately after a workout? Remember it! And use it to motivate yourself the next time you're thinking about blowing off that next workout!
10. If all else fails... take a break from exercise! Sometimes a lack of motivation is your body's way of telling you to take a break. If anything hurts, or if your energy is running low, take a break for a few days before resuming your workouts. A little "R&R" may be just what your body needs to renew your motivation.

Ouch!

Good morning, friends and Happy Monday!  I hope everyone enjoyed their weekend. 

We had a fun-filled weekend w/ Jason's family and spent a lot of time hanging out with his niece and nephews as well as hi sister and parents.  It was crazy and fun, but we enjoyed getting the house back last night, for sure :) 

I played in a grass doubles tourney yesterday and managed to roll my ankle.  It sounded scarier than it actually was....there was a loud POP involved.  The team we were playing actually heard it pop.  I was able to walk it off and finish the day with only slight soreness.  When I got home, took my shoes off, took a shower and just vegged for a little while it started to hurt....bad.  And swell.  And bruise.  Gross. 

I've been very fortunate in my sports career to only experience minor injuries with the worst being a stress fracture in college.  Though this injury is certainly mild with minimal swelling and a little bit of soreness, it certainly still hurts and I know I need to take good care of it.  As most of you know...'taking time off' isn't one of my strong suits.  Because I've had so few injuries, I'm not really sure how to proceed.  Can I swim and bike with a sore ankle?  Will I make it worse?  Should I even be walking on it or am I making it worse my limping around?  Other than ice and ibuprofen, what should I be doing to help the healing process?  

My biggest concern is getting it better....fast!  I'm supposed to play on Saturday (I'm sure I'll be fine!) and training for the Kansas City Half Marathon should start on Monday....so I'm hoping this is just a day or two "slow down" versus an actual injury.  So, I ask you....what injuries have you sustained?  What should and shouldn't I do to make this go away QUICKLY? 

Thanks for your help and input, friends.  Have a great day.

xoxo,
ryann

The Someday to be Happy is Today!

Good morning, friends and TGIF!  
I hope everyone has an exciting weekend planned.
Jason's parents are in town as are his niece and nephew and his sister and his other nephew are joining us as well from Lawrence.  Though I have no idea how to entertain children from 5-11....I suppose we will learn this weekend.

Today's blog is borrowed from Positive Thoughts again.  And it's a perfect message for a weekend.  There's no point in waiting to be happy.  The day to be happy is today.  Enjoy and have a great weekend.

xoxo,
ryann


The Someday to Be Happy is TODAY!

Live your dreams
A little each day.
They aren’t out of reach
Unless you fail to reach out.
Put off unimportant things
But don’t put off living.
Other things can wait,
Your happiness can’t,
If your life is to have purpose and meaning.
The “someday” to be happy is today.

Choose how to live your life.
Life isn’t decided for us
But by us.
Every action is a decision with consequences.
Choose wisely!
The reward should always
Be greater than the price.

Take time to play, but also to think.
Life can’t mean much without much thought.
To be where you want to be
Ask yourself questions, then take action.
So often we go with the flow
And become lost.
Don’t be led; be the leader of your life.

Stop waiting for happiness to happen
and get busy making it happen.
Work with what you have
And what you have will increase.
If one door is closed, open another;
Happiness often comes unexpected.
Watch what you aim for
Because your heart will follow.
Aim nowhere and you’ll go nowhere.
Aim high enough and you may touch the stars.
Aim to be happy
And you will do much more than just pass through life,
You’ll live it to the fullest……

Copyright © 1996 By Nancye Sims
http://www.nancyesims.com

Good morning, friends!

We all know how important positive thinking is and we've all heard the countless stories/ideas/blogs/newsletters on positive thinking.  Something I struggle with when I read about positivity is how to STOP focusing on the negative.  I know I'm not supposed to focus on the things in my life I don't want, but very few authors really cover different ideas on HOW to shift your thinking.  I found this blog this morning that I thought has some interesting feedback on how to avoid negative thinking.  The tip that speaks most to me is to focus on what you're doing, rather than letting your mind wander.  I know I'm super guilty of that, and I challenge I'm going to try to work on.

I hope you find this as helpful as I did.

Have a good one!

xoxo,
ryann

How to Avoid Negative Thinking

July 11, 2011 By Remez Sasson

It is no secret that negative thinking is part of almost everyone. Sometimes, there are more negative thoughts, and sometimes less, depending upon the moods, and external events.

Unpleasant situations, problems and difficulties arise in everyone’s lives, and these events cause negative thinking. Quite often, you might not be aware of the thoughts you are thinking, and can get easily immersed with negative thoughts and negative moods.
 
It would be a good strategy to avoid negative thinking. There are various techniques you may use to avoid negative thinking.

Here are a few techniques for avoiding negative thinking:

1. Try to be aware of your thoughts. It is usual to think in an automatic way, hardly aware of what you are thinking. If you strive to become watchful of your thoughts, you will know when you are thinking negatively, and then, the next step, of avoiding them, will become easier.


2. When catching yourself thinking negatively, consciously, try to think of something else, something positive and uplifting.

3. Choose to watch happy and funny movies, instead of movies about disasters and unhappiness.

4. Think often about the goods things you have in your life, and less about the bad things. Look at the filled part of the glass, not at the empty part, even if the empty is greater than the full.

5. Align your thinking with your actions. When doing something, focus on it. When eating, think of eating, when dressing, focus on dressing, and exercising focus on the exercise on your body. In this way, you will not make a place for negative thinking.

6. Sometimes, during the day, visualize yourself doing something you love doing, like being on the beach, being in a beautiful place, or being in the company of people you love. You may think about happy events or success you had recently. All of these thoughts are positive ways to avoid negative thinking.

7. Be aware that sometimes, problems and difficulties are blown out of proportions. Often, they are minor problems and difficulties not worth your time and energy. Having this point of view can help you avoid negative thinking when facing problems or difficulties.

8. If negative thoughts persist, write them down, and analyze them to see if there is any truth in them.

9. Don’t fight your thoughts. If you fight them, they become stronger. A better approach would be detachment.

10. Surround yourself with positive people.

Tips for first time Triathletes!

Good morning, friends. Wow, this week has been productive.  Both workout wise and work wise.  I love it when that happens.  As I mentioned, last night was my FIRST lake swim with the fabulous Jen Pottinger.  It was not as bad as I imagined, but it was a different experience for sure.

First of all, the lake was soupy and warm.  Which is a little gross.  Lakes are gross anyway.  Hot water doesn't help.  It helped that there was a big triathlon the weekend before, so Jen said there were only about half the number of people that are normally out there.  And Jen warned me this would happen...but I don't know if I just didn't believe her...but you can't see anything when you swim in a lake.  Nothing.  Zero.  Not your hand in the water or the person's foot that is about to kick you in the face.  Interesting for sure.  Since I'm not a fast swimmer, I worry more about getting out of people's way than anything else.  Thankfully, there were no incidents. 

But, we still have the 'issue' of....swimming is hard!!!  I suck so much air when I swim, it's ridiculous.  I have a lot of work to do, but at least seeing what a lake swim looks like and talking to Jen about what to expect during a triathlon was helpful.  Next week, we swim then bike.  Awesome.  I also found this great article for first time triathletes that I enjoyed from Active.com.  Perhaps this will inspire you to join me in this adventure?!!!  

 

10 First-Time Tips From Everyday Triathletes

By Paul Tyler
Toughman Triathlon

 

You have a job. You have a family. You signed up for a triathlon. You want to get a great time and still balance other important parts of your life. How do you manage it all?
There's no better way to find out than by talking to those who have. We found six age groupers who have not only balanced the demands of life and the sport, but have succeeded at them all.
What's the common thread? The Toughman Triathlon in Westchester, New York, offers the 1.2-mile swim, 56-mile bike ride and 13.1-mile run while recognizing the time constraints of everyday life. Many finishers of the Toughman have plenty of advice to pass on to newcomers.
"Our race is intentionally designed for age-groupers," said Richard Izzo, event organizer. "We attract time-pressed athletes looking for a half triathlon their whole family can enjoy."
What did they have to say? We spoke to them and walked away with 10 tips for success this year:

1. Get a Plan: Ann Williams, age 46, family physician and faculty member at Columbia, placed second at last year's Toughman in her age group. She tells everyone to find a plan. "If you can't afford a coach, find a program and stick to it. Don't just wing it." Ann fell into the sport as an injured runner looking for exercise. Today she says, "Anything you do well at is a lot of fun."
2. Train Consistently: "Train an hour and fifteen minutes on some sport every day," advises Michael Begg, former Penn football player and current account manager at Presidio Network Solutions. Michael, 42, lost over 60 pounds training for the event last year. "Results are measurable." Begg, from Trumbull, Conn., likes the sense of empowerment he gets from the races. "It's something the whole family can enjoy."
3. Know the Course: Christine Dunnery, age 42 from New City, New York, holds the race record. "Preview the course. In the case of Toughman, preview the bike course, if even by car." Christine, age 42, is a seventh grade English teacher and track coach when she's not raising the bar for the rest of her competitors. She likes triathlons because she like pushing her limits and "leading a healthy lifestyle."
4. Eat Right Before the Race: Williams willingly offers a good prescription for food. "Prerace nutrition starts at least a week before the race...eat what you normally eat when you train. Find a routine and stick with it."
5. Get Plenty of Rest: Mimi Boyle, age 38 from Greenwich, Connecticut, placed second overall this year at the Toughman. "Don't underestimate the amount of sleep you need." Mimi is an account director for a package design company. Mimi stays passionate about the sport because, "I want to always try to go faster...I honestly feel better, eat better when I train for a race."
6. Pack Everything the Night Before: Begg advises people the night before to, "Pack all your essentials. I have one big bag, and three smaller bags...[ones for] swim, bike, and run."
7. Visualize Success: Mimi Boyle encourages other athletes to prepare mentally as well as physically for the race. "Do a little bit of visualization. Imagine a relaxing swim. Visualize yourself executing a perfect race."
8. Pace Yourself: Don Henry, age 45 from Pound Ridge, New York, says it is critical to, "Pace yourself. The swim is always the swim. Understand the hardest section of the course and don't blow up. At Toughman, the first 25 miles of the bike are the toughest and the ones to do carefully." Don is a financial adviser in Westchester County. He used to play golf and weighed 20 pounds more than today. Why does he love the sport? "Being part of the community and enjoying the camaraderie of fellow triathletes," he said.
9. Don't Panic: Scott Harrison, age 56 from Darien, Connecticut, took second place in his age group at the event last year. The general contractor for a commercial/industrial construction firm tells fellow athletes, "Don't panic. The swim is daunting for first timers." Scott used the sport to beat addiction. Today, triathlon is his lifestyle. "I travel with friends to events. This is what we do."
10. Don't Let One Problem Ruin the Day: Christine Dunnery wants everyone to expect that something will go wrong. "Don't get caught up on a single thing that happens during an event -- like a flat tire." Get off the road, fix it, and know that you will finish the race.

Running 101

Good morning, friends.  Though I'm off running for a few weeks to heal what I've self-diagnosed as a pulled muscle, I'm still really excited about training for a fall race.  Last year I wasn't able to get it together in time and decided not to train and was SO disappointed when October rolled around and I wasn't prepared.  Since I started running a lot of people have asked me how I got started, how I do it, and 'have I always been a runner??' 

I started running because it was the fastest way to burn the most calories (as far as cardio goes).  I started training because I work better with a challenge or goal in mind.  It's super easy to skip a workout when there's no end result that you're working for.  And NO, I most definitely have not always been a runner!!!! In fact, prior to training for my first half marathon in Spring 2010, I had never ran more than 5 miles.  Ever.  And I didn't, nor do I currently, run fast.  

I Googled training programs and found a 12 week program that would prepare me for a half marathon.  I updated and changed the workout according to my schedule and went with it.  You slowly but surely build mileage and duration of your workouts.  You spend time running and doing low impact cardio.  Weight lifting or stretching of some kind is encouraged.  It was simply a gradual increase in intensity.  And it worked!!!
As I am NOT a professional, I thought I would share this blog I found this morning on Live Strong.   Happy Running, friends (both beginners and experienced!!!).

Running Exercised for Beginners:

Deciding to take up running can be as daunting as it is exciting and healthy. While it is true that all you really need to get started is a good pair of running shoes and your neighborhood park or sidewalk, seeing that long road stretched out before you can be overwhelming without a plan of attack. Having a few basic exercises in your head will help make those first runs more enjoyable.

Intervals

Unless you have an unusually natural gift for distance running, you will want to ease into mileage and time spent on the run through intervals. There are many books written on interval training, but most of the plans boil down to working up to running for 30 minutes by breaking down 5-minute segments into walking and jogging.

Jenny Hadfield, a running expert and co-author of "Running For Mortals," says of interval training, "It is a very enjoyable way to train and the most successful plan for most runners." For a plan similar to hers, start with a 5-minute walk to warm up, then try jogging for 2 minutes and walking for 3 minutes. Each week, as you get stronger, increase the jogging and decrease the walking time.

Mini-Goals

Simply looking ahead to the end point of your run can be discouraging when you have only just left the starting point and you are losing motivation because you are tired, achy or just in a bad mood. Instead of looking to the end, break your run down into smaller visual goals. Decide you can make it to the end of the block or to the broken parking meter outside the grocery store. Reward yourself for each mini-goal achievement with a sip of sports drink or a 1-minute walk break.

Countdowns

Encountering hills and starting hill training as a beginner takes a great deal of focus and determination. Countdowns are very helpful to get you up the hill and can be used in two ways. The easiest is to simply count every time you exhale as you go up the hill. This will focus your breathing and put you in a zone where you are just putting one foot in front of the other.

The other way to is to actually count down from 20. After every number, add a visualization or word of encouragement to yourself: Think "20 ... I can do this. 19 ... Energy." If this sounds strange, remember that when you are running, every positive thought helps get you to your goal, and that all of these exercises can be done silently in your head. If you get to 1 before you reach the top of the hill, start from 20 again.

Read more: http://www.livestrong.com/article/211287-running-exercises-for-beginners/#ixzz1RtonVwTk

Cardio vs. weights

Happy Monday, friends.  I hope every enjoyed their super HOT weekend (at least it was here in KC!). 

As you know, I've been 'training' for a triathlon.  And by 'training' I mean swimming.  A lot.  Outside of that, my workout has been a little all over the map.  I know that to be the most successful with my training and to see results from my workouts, I'm going to need a more complete/detailed plan. And I know that swimming is NOT enough to balance out my love of beer and McDonald's breakfast. 

In addition to swimming and biking (I'm taking a break from running because of some hip flexor pain I'm hoping will go away on it's own) I NEED to incorporate weight lifting.  I work with a husband and wife team of trainers most of the time and LOVE them.  But with the need to swim and bike, I've decided I need to find shorter weight workouts that are higher intensity that I can do in 25-35 minutes pre cardio workout.

I've also been reading articles about the benefits of cardio versus the benefits of weights and the best workout for training as well as the best workouts for weight loss and long term health.  The message is mixed, but the majority of the research says that weights need to be a part of you workout in some capacity.  Cardio is great for you, particularly for long term heart health, but if your goals is weight loss, the fastest way to do it is to lift.  Obviously, a good combo is your best bet.    

So, starting today, I will be working weights back into the cardio workout.  And TOMORROW - I do my first lake swim w/ Jen.  I will keep you posted. 

Have a good one!!!

xoxo,
ryann 

Why Good Things Don't Come To Those Who Wait...

TGIF!!!  Sorry to keep giving you 'canned' blogs this week, but it's been a crazy one at work.
I found this website Motivational Memo by Peter G. James Sinclair and thought that it had some really good stuff.  What I really like about it is that it's a little different than the normal positive thinking blogs and messages.  I thought this was a perfect way to head into a weekend.  Stop waiting and start doing!

xoxo,
ryann

Waiting for success to drop in your lap?
Waiting for the once in a lifetime opportunity?
What are you waiting for?
I just read this quote from Muhammad Ali - ‘He who is not courageous enough to take risks will accomplish nothing in life.’
Don’t be that person. Be a go-getter and a go-giver.
Here are seven reasons why I believe that ‘good things don’t come to those who wait.’

1. Good things are waiting for you to come to them.

I really believe it. I’m firmly convinced that good things are waiting for you to jump up and grab them. Good things are happening everyday to people all around the world. The question you should be asking is, ‘why not me? ‘

2. Good things come to those who hustle while they wait.

Yes, even when nothing’s happening, you can still be doing something. Ever seen a duck gliding on a glassy sheet of water? Have you taken time to check out her webbed feet underneath? Cool, calm and collected on top, but underneath her little legs are moving like a raging torrent. That’s what I mean by hustling.  If nothing’s happening, then keep busy doing something.

3. Good things come to those who go get them.

I know that in this day and age of instant gratification that we may find this hard to believe, but there comes a point when you are going to have to go and make it happen. Aggressively pursue good things for you and your family.

4. Good things come to those who expect good things.

It all comes down to expectation. On the other hand, if you expect bad, guess what? Bad will hit you right in the face. However, if you expect good to arise out of bad circumstances, then you’ll find your rainbow for every storm. Expect good and be prepared to be showered in goodness.

5. Good things come to those who develop themselves.

When preparation meets with opportunity there is always success. Remain in a constant state of preparation, because you can never tell when your opportunity will arrive. A state of preparedness is demonstrated by a life that never stops learning.

6. Good things come to those who give more than expected.

The more you give the more you’ll receive. Those who over-give, over-supply and over-extend, beyond the call of duty, will always be over-joyed.

7. Good things come to those who have the stamina to last the distance.

You must always be a long distance runner when dealing with life issues. A quick fix is not always the best answer. Long-term planning and long-term perseverance is required. Always set your sights on long-term and lasting achievement. Put in the required effort now and be rewarded in the future.

Happiness is right where you are!

Good morning friends!  I always love how quickly a week goes by after a long weekend.  With the dreary, rainy weather here in KC, I thought that this blog borrowed from Positive Thoughts is a great way to help beat the bad weather blues.  Have a great day!

Happiness is right where you are.

Happiness is a spiritual path.  The more you learn about true happiness, the more you discover the truth of who you are, what is important, and what your life is for.

Here are 10 paths toward a more joyful life:

Define Happiness
 What is your definition of a happy life?  Are you living it?  Think carefully on this because your definition of happiness will influence every other significant decision in your life.  For example, if you think happiness is outside you, you will make happiness into a search, a catch, or a reward that you must earn. If, however, you know happiness is inside you then happiness becomes a compass, a teacher, and an enabler that helps you to live your best life.

Accept Yourself
Without self-acceptance, you will limit and block how much happiness, prosperity, love, and success you will enjoy.  The miracle of self-acceptance is that if you are willing to accept that happiness already exists in you, you will begin to experience more happiness around you.

Follow Your Joy
There is a world of difference between searching for happiness and following your joy.  Following your joy is about listening to your heart’s desires, noticing what truly inspires you, and recognizing your soul’s purpose.  A good starting point is to reflect on the question “When am I at my happiest?” 

Choose Happiness
Try to find the place in your mind where you have already decided how good today will be, how good this year will be, how good your life will be.  Are you happy with your decision?  Set a positive intention right now to let today be even more enjoyable than you thought it was going to be.

Forgive NOW
Sometimes in order to be happy now you have to be willing to give up all hopes for a better past. Living happily ever after starts with forgiveness. You can’t keep carrying a grievance and hope to be happy. Happiness is a gift you give yourself because it sets you free.

Vocal Gratitude
Say out loud three things you are grateful for. Do this right now, before you go on reading this article. Gratitude is often referred to as the shortest shortcut to happiness.  The more grateful you are, the happier you will feel.

Be Present
Living in the “not now” is a chief cause of unhappiness. In the English language, the word “present” has three distinct meanings:  “here”, “now” and “a gift”.  The more present you are in each moment, the more happiness you will find.
  
By Robert Holden Ph. D.

Do you have a marketing plan?!

As an advertising professional, I'm blessed to work with small businesses that are following their dreams.  They have great ideas and concepts, but often lack the preparation/knowledge/foresight on how to market their business.  As we all know, the days of 'build it and they will come' are over.  There are a ton of awesome, local businesses in your neighborhood that you probably don't know anything about.  So in scanning some blogs and ideas this morning, I came across this blog about developing a marketing plan.  Whether it's for your personal use, business use, or just to update what you currently have, I thought these were great tips for the small business owner/entrepreneur.  Enjoy!

These tips are borrowed from: Marketing Best Practices

How to Develop a Personal Marketing Plan

If you're thinking about developing a marketing program, you need to begin with a marketing plan. Having been in marketing for more than a decade, I have seen my share of marketing plans. Some are short and to the point, others are hundreds of pages thick and cost thousands of dollars to produce. The irony is that many of the expensive marketing plans end up on a shelf and rarely get implemented. The simple plans, if researched and implemented effectively, have the greatest impact.

Regardless of the scope of your marketing plan, you must keep in mind that it is a fluid document. Every business needs to begin with a well structured plan that is based in thorough research, competitive positioning and attainable outcomes. Your plan should be the basis for your activities over the coming months. However, you should always be willing to enhance or redirect your plan based on what proves successful.

Marketing Plan Basics

1. Market Research
Collect, organize, and write down data about the market that is currently buying the product(s) or service(s) you will sell. Some areas to consider:
*Market dynamics, patterns including seasonality
*Customers - demographics, market segment, target markets, needs, buying decisions
*Product - what's out there now, what's the competition offering
*Current sales in the industry
*Benchmarks in the industry
*Suppliers - vendors that you will need to rely on

2. Target Market
Find niche or target markets for your product and describe them.

3. Product
Describe your product. How does your product relate to the market? What does your market need, what do they currently use, what do they need above and beyond current use?

4. Competition
Describe your competition. Develop your "unique selling proposition." What makes you stand apart from your competition? What is your competition doing about branding?

5. Mission Statement
Write a few sentences that state:
*"Key market" - who you're selling to
*"Contribution" - what you're selling
*"Distinction" - your unique selling proposition

6. Market Strategies
Write down the marketing and promotion strategies that you want to use or at least consider using. Strategies to consider:
*Networking - go where your market is
*Direct marketing - sales letters, brochures, flyers
*Advertising - print media, directories
*Training programs - to increase awareness
*Write articles, give advice, become known as an expert
*Direct/personal selling
*Publicity/press releases
*Trade shows
*Web site

7. Pricing, Positioning and Branding
From the information you've collected, establish strategies for determining the price of your product, where your product will be positioned in the market and how you will achieve brand awareness.

8. Budget
Budget your dollars. What strategies can you afford? What can you do in house, what do you need to outsource.

9. Marketing Goals
Establish quantifiable marketing goals. This means goals that you can turn into numbers. For instance, your goals might be to gain at least 30 new clients or to sell 10 products per week, or to increase your income by 30% this year. Your goals might include sales, profits, or customer's satisfaction.

10. Monitor Your Results
Test and analyze. Identify the strategies that are working.
*Survey customers
*Track sales, leads, visitors to your web site, percent of sales to impressions

By researching your markets, your competition, and determining your unique positioning, you are in a much better position to promote and sell your product or service. By establishing goals for your marketing campaign, you can better understand whether or not your efforts are generating results through ongoing review and evaluation of results.

As mentioned earlier in this article, be sure to use your plan as a living document.  Successful marketers continually review the status of their campaigns against their set objectives.This ensures ongoing improvements to your marketing initiatives and helps with future planning.

About the Author

Michael Fleischner is a Marketing Expert with more than 12 years of marketing experience. For additional marketing resources, Internet marketing secrets, and more free marketing articles, visit http://www.marketingscoop.com.

Paint your canvas...

Good morning, friends.  I hope everyone enjoy their long weekend!  As I mentioned, I took Friday off and had four glorious days of spending time with my friends and family, playing volleyball and laying in the sun.  I spent most of the weekend in Paola, at my parents house.  My parents have recently started attending Lighthouse Presbyterian Church, which I'm super excited about for them.  They enjoy the service and the people they've met, and it's certainly something new for them.  My sister and I attended church with them on Sunday and I also really enjoyed the service and the message and thought I would share it with you this morning. 

What I think really surprises me is the way that positive thinking ties in with spirituality.  It's not something I'm very well versed in, but as I was listening this weekend, it made perfect sense.  The high point, or what spoke most to me was the example of viewing your life like a canvas.  Each and every day you have the opportunity to paint your life on that canvas.  You make daily decisions, good or bad, that paint or create your life.  And every day you can work at starting something good and positive and stopping something that isn't part of your future life.  You can break bad habits.  You can find your faith.  You can take advantage of the great talents you have.  You can control your anger and your fear and you can leave the past in the past.  And EVERY single day is a gift and an opportunity to paint your life and your future.  And the choices you make each day are the ones that are creating your picture on that blank canvas. 

I suppose there are no coincidences and this message and service was speaking directly to the what I've been trying to do in my life lately, which is to control my thoughts and emotions and make changes for the better to create my life.  Even though it's tough to head back to work after a long, wonderful weekend and focus on the task at hand, it's my opportunity to paint my canvas.  And yours as well. 

I hope you have a wonderful day and week.

xoxo,
ryann

Believe in yourself and your dreams will come true...

I wanted to keep today's blog short and sweet as we cruise into this holiday weekend.  As a society, we have a bad habit of making everything harder than it has to be.  I enjoy the simplicity of this blog I borrowed from Positive Thoughts this morning.  I truly believe it's a simple as believing in yourself.  Everyone have a wonderful long weekend and a safe 4th of July holiday!

xoxo,

ryann 

Know what you can and want to do in life.

Set goals for yourself and work hard to achieve them.

Strive to have fun every day.

Use your creativity as a means of expressing your feelings.

Be sensitive in viewing the world.

Develop a sense of confidence.

Be honest with yourself and with others.

Follow your heart and adhere to your own truths.

Know that the more you give the more you will receive.

Believe in yourself and your dreams will come true.

~ Susan Polis Schutz ~   

Live like you were dying...

Hi friends, Happy Thursday!  It's extremely happy for me because it's my Friday.  Four day weekend...here I come!!!!  I hope you all have exciting 4th of July plans with your families. 

One of my favorite things to do is drive to work with my windows down and my sunroof open and just jam out to country music.  Though I don't always listen to country music, it's the best music to car dance/sing to.  The reason I really love country music is because the lyrics really do tell a story.  And one of the best country songs, in my opinion, is Tim McGraw's "Live Like You Were Dying." 

I think the message here is so powerful and illustrates how short life really is and how taking time for the little things is so, so important.  Hug your loved ones today, and everyday....

xoxo,
ryann

Tim McGraw's Live Like You Were Dying lyrics: 
 
He said I was in my early forties
with a lot of life before me
when a moment came that stopped me on a dime
and I spent most of the next days
looking at the x-rays
Talking bout the options
and talking bout sweet time
I asked him when it sank in
that this might really be the real end
how's it hit you when you get that kinda news
man what'd you do and he said

I went sky diving
I went Rocky Mountain climbing
I went 2.7 seconds on a bull named FuManchu
and I loved deeper and I spoke sweeter
and I gave forgiveness I'd been denying
and he said someday I hope you get the chance
to live like you were dying.

He said I was finally the husband
that most the time I wasn't
and I became a friend a friend would like to have
and all the sudden going fishin
wasn't such an imposition
and I went three times that year I lost my dad
well I finally read the good book
and I took a good long hard look
at what I'd do if I could do it all again

and then
I went sky diving
I went Rocky Mountain climbing
I went 2.7 seconds on a bull named FuManchu
and I loved deeper and I spoke sweeter
and I gave forgiveness I'd been denying
and he said someday I hope you get the chance
to live like you were dying.

Like tomorrow was a gift and you got eternity to think about
what'd you do with it what did you do with it
what did I do with it
what would I do with it'

Sky diving
I went Rocky Mountain climbing
I went 2.7 seconds on a bull named FuManchu
and then I loved deeper and I spoke sweeter
and I watched an eagle as it was flying
and he said someday I hope you get the chance
to live like you were dying.
To live like you were dying
To live like you were dying
To live like you were dying
To live like you were dying

My favorite thing about my job...

I know after talking to most of my friends that we can all find things we love and hate about our current jobs.  And of course, we always have the best ideas on how to make it better.  But yesterday, I was in a meeting with two business owners that have truly found their dream jobs and are so excited about the opportunity ahead of them.  Sometimes, in these meetings I am envious of these people.  I love how excited and passionate they are about their work.  I love how the ideas are all their own and that they're in total control of their destiny.  And then, I realize, that though I might not be a business owner, my job allows me to act like one.  AND, if gives me the opportunity to help these small business owners grow their business.

And during this meeting yesterday, I realized that my favorite thing about my job is getting to meet these great business owners.  I love hearing their stories and even hearing some of their struggles.  But the best part is, that I know I can help them.  I know I have a marketing solution, regardless of their business model, that will help them market their precious business to the right people and help them grow.

What do you love about your job?  What gets you excited about your job everyday?!  

xoxo,
ryann 

Training Day #1

Good morning, friends. 

So, I started my assigned training by my fabulous 'swim coach' Jen Pottinger yesterday.  She's out of town this week and after our first swim lesson last Thursday she told me she wanted me to swim for 15 minutes every day this week.  As somewhat of a 'distance runner,' 15 minutes seemed awfullllyyyyy short.  But, hey, she's way more experienced at this than I am...so I went with it.  And let me tell you....it took me 30 MINUTES to swim for 15.  Between the breaks and the trying to avoid other people in the pool and the recovering from the extreme shortness of breath....15 minutes felt like an eternity.  BUT, I did it.  And each lap seemed to get easier and feel more natural.  And as of this morning nothing hurts too badly, so I will be back in the pool today.  

Because I am a bit of an overachiever I thought I might tack on a little bit of biking and running onto this 'super short' swim workout.  After peeling off my bathing suit and pulling on a sports bra and workout clothes I jumped on the bike and biked a quick 4.5 miles.  Easy enough.  I was still soaking wet from the pool, but the bike part wasn't too touch.  I tried to vary the resistance to be more realistic, and it seemed okay.  After that, my plan was to run 1.5 miles.  As of last week,  I could run 3 miles with my eyes closed and without any heavy breathing, so I figured this would be a good way to end my workout.  HA!  After being on the treadmill for a mere 3 minutes my calves started to tighten up...not to mention the screaming my hip flexors were doing.  Sheesh, it was tough.  I literally only made it .5 miles. 

At first I was very frustrated by this.  I've always prided myself on being pretty in shape...particularly when it came to running.  But the swimming and the biking warm up reallllyyy made a huge difference.  After recapping my workout in my head and compared it to what my body was used to I came to terms with the idea that though running and biking come naturally to me, this whole adding swimming business is going to make a huge difference.  And that I need to be patient with myself while my body adjusts.

So, that's my plan today.  I'm going to get in a short 45 minute workout with my trainer....then get in my 15 minutes of swimming...and perhaps just a short run afterwards.  I will keep you posted!

Have a great day, everyone!

xoxo,
ryann  

You can change your life for the better!

Good morning, friends.  I hope you all had a wonderful weekend!  Our was crazy and busy, as usual.  However, my body finally took over and  I was asleep by 9p last night.  Ten hours sleep makes Monday morning MUCH more tolerable.  I read this blog this morning and it ran along the idea of what I wanted to share with you.  I'm smart enough to do know not to reinvent the wheel, so I hope you all enjoy.  Again, this one comes from:  Positive Thoughts and is credited to Louise L. Hay.

Have a great day! 

xoxo,

ryann

Don’t waste your thoughts on blame. No person, place, or thing has any control over your feelings because they don’t think in your mind.

This is also why you really have no control over others—you see, you can’t control their thoughts. No one can control another unless that person gives permission. So you want to be aware of this powerful mind you have. You can take total control over your own thinking. It’s the only thing you’ll ever have total control of. What you choose to think is what you’ll get in life. I’ve chosen to think thoughts of joy and appreciation, and you can, too.

We can learn to think only about all the good in the world. We can lift our thoughts up. We can greet each day with a smile. We can let the world know that we’re happy to be alive. We can express gratitude at every turn. We can love our bodies. We can be our best friends.

Today is a day for you to begin creating a joyous, fulfilling life.
Today is the day to begin to release all your limitations.
Today is the day for you to learn the secrets of life. You can do it.
You can change your life for the better.
You already have the tools within you to do so. These tools are your thoughts and your beliefs.

Louise L. Hay

Are you a Fashionista?!!!

TGIF, friends!  I hope you've all had fun and productive weeks. 

I'm dedicating today's blog to a friend of mine, Danielle Nelsen!  After what could have been a set-back she decided to pursue her dream job of owning her own retail boutique!  Danielle was laid off from her job and rather than let that frustrate her and discourage her, she rallied with her friends and family and is finally celebrating this exciting adventure in her life THIS weekend!

Fashionista Exchange is a upscale resale boutique in Overland Park, KS.  She carries women's clothing size 0-16 including designer shoes, handbags and accessories.  She's also gone as far as to find local designers to add even more excitement to her store with awesome handmade jewelry and other super-fun and cute things.  For more info and details go to Fashionista Exchange!

I've had the opportunity to work with Danielle on the professional level as well, as she an advertiser in the magazine, and her preparation and research and hard work have been so inspiring and exciting.  The fabulous pink decor and adorably dressed window models make it impossible NOT to stop into the store for a look around.  With the resale model, her inventory will change often.  Not to mention if you have some gently used, name brand things you aren't using these days, Danielle will pay cash on the spot!

Stop into the store whenever you can, but the big celebration is tomorrow, June 25th from 2p-6p.   She will be providing refreshments and also doing some great sales and giveaways.  It's a great chance to spend some time with your girlfriends and find great clothes at even better prices.  The cool part of the buying model is that she will buy during business owners.  So ladies, clean out your closets, make a little cash, and find some great new treasures at this fabulous new store!  

And Danielle, congrats!!!  I'm so excited for you....and I'm wearing my new skirt today :).  Thank you!

xoxo,
ryann

We all have that person....

First of all - Happy, Happy bday to one of my very best friends in the world, Cynthia Jordan!!!  I can't spell your new last name, so I'm sticking to the old one.  I hope you have an amazing day.  One of my very favorite memories is your 21st bday trip to Long Island.  Loved it, and you!  xoxoxo

Okay...back to the point at hand.  We all have that one person in our life.....or maybe more than that....that we used to be friends with.  And somewhere along the way we were forced to fire them due to toxic behavior.  I may admit, I have more than one....way more than that.  But, what happens when you've fired this person, but the other people in your life haven't?  You constantly run the risk of running into this person, listening to your other friends talk about this person, and worse yet, KNOWING you'll be in the same social setting with this person. 

I don't know about you, but this causes some pretty high anxiety for me.  I know, I know, I'm working on controlling my thoughts and feelings, but I will admit I haven't entirely mastered it.  So, as I prepare to be in the same social setting with this person (okay, I admit it, I'm focusing one particular person here), a million scenarios run through my head.  It's been over a year since I've seen or spoken to this person.  And, I still have nothing nice to say.

So, I guess what I'm asking is....how do I handle this social situation?  Say hello?  Don't say hello?  Ignore?  Smile and be polite?   What would you do?!

Thanks for the help and input here, friends.  Have a wonderful Thursday.

xoxo,
ryann 

Triathlete?

I believe I may have reached a new level of craziness.  I'm about 90% certain I am going to train for a triathlon on August 28th in Paola, KS.  The problem....I'm not a swimmer.  I do have home court advantage for the biking part as I've been biking around that lake since I was 12.....I also have an advantage of endurance being only about 6 weeks past my last long race.  BUT, again, I'm not a swimmer. Luckily, this race has what they call a "sprint," meaning it's a 10.42 mile bike, 5k run, and just under a half mile swim.  Yikes!

However, I am fortunate to have a WONDERFUL friend who is a swimmer and has offered to help.  Jen Pottinger claims, depending upon my current skill level in the pool (low), she can help me get there.  Let me make this clear.  I can swim to save my life.  I can float.  I even know what the stroke is supposed to look like.  What I lack is grace and a rhythm.  I'm hoping this is where Jen comes in.:)

I've found a few websites that talk about training for you first triathlon and some training schedules, so I'm hoping those come in handy.  I've gone as far as to freeze my Title Boxing Club membership and RE-join 24 Hour Fitness to have access to a pool.  I guess all I need is a bathing suit (apparently my green bikini isn't suitable for training), some googles, and a swim cap.  I've seen what chlorine does to hair...I'm not above a swim cap.

Soooo...now that's it out there, I guess I have to do it.  I will be making a trip to Target and/or Wal-Mart sometime this week and hope to get started on Monday.  Wish me luck, kiddos.

xoxo,
ryann

What you focus on expands....

The last two books I've listened to are Lynn Grabhorn's "Excuse Me: Your Life is Waiting" and James Arthur Ray "Harmonic Wealth: The Secret of Attracting the Life you Want." They both have very similar messages delivered two very different ways.  I went as far as to buy and check out these books at the library to review the material.  And though the message is different, the idea is simple: What you focus on EXPANDS.

I don't know about you, but for me, this couldn't be more true.  By nature, I'm a worrier.  I'm a high strung individual.  I analyze and reanalyze everything.   And focus on the negative.  I worry about paying off my debt, losing weight, being successful at work.  Not that these aren't real problems in my life...and you probably have a few that you focus on as well.  But what both Grabhorn and Ray make very clear is that the more you focus on what you DON'T want...the more you get of just that. 

They go as far as to say that the Universe/God/Higher Power that you believe in  grant ALL of your wishes.  And they don't understand negative words.  So saying I don't want anymore debt....the Universe hears "I want more debt."  I don't want to gain weight becomes "I want to gain weight."  I tell you what, THIS was a huge wake up call for me.  It's more than "thoughts becoming things" - it's controlling your thoughts in a way that paints the exact picture of what you DO want.  "I want to be a consistent performer at work.  I want to hit my monthly goals and earn more commission."  They also say that thinking/feeling in the PRESENT tense is important.  "I am a consistent performer at my job. I hit my monthly goals and earn more commission each month." 

It's hard....believe me, I'm trying and I catch myself a THOUSAND times a day rewording my "thoughts" I'm projecting into the The Universe.  But when I think about it, it makes sense.  I promise you that my constant worry about debt certainly hasn't made it disappear.  And my constant worry about weight hasn't made that disappear either.  So, perhaps these folks are onto something.  Though there may not be a lot of "scientific" information to back these ideas up, I feel as if turning all worries and concerns in to "I wants and I haves" has to be more productive than the alternative.

Food for thought on your Tuesday morning. 
How do you feel about these ideas?  Any proof to back up them up or negate them?  Any other authors that discuss these same points that you'd like to share? 

Have a great day!

xoxo,
ryann 

Monday, Monday....

Good morning friends!
Sorry I'm a few minutes late this morning!

Oh Monday.  I have a love/hate relationship with Monday.  I know, it's the beginning of the work week and often follows a super fun weekend (at least that's the case in my world!)  But, it's often an opportunity to wash off whatever yucky stuff is left over my last week and start fresh.

I don't know about you guys, but my diet starts over every Monday!!!  I also commit to my work out schedule, not spending a fortune on stupid stuff I don't need, not drinking as much, and actually getting some sleep.  Every week in the summer, this is my life!  And every Friday...I'm back to waiting til Monday to get back on track.

So, my commitment to myself this Monday is this:
At least 2 great workouts w/ my trainer
At least 9-12 miles logged
Sticking to my diet (tator tots are not a food group)
No drinking until Friday (my friend Andrea's 40th bday partyyyy!!!!) 
Not going out to eat at night.  (I work in sales, I can't commit to not having to buy lunch on the road!)
Having a great week at work and setting myself up to have a KILLER July.

What goals have you set for yourself this week? 

xoxo,
ryann

To let go is to open a door...

Happy Friday, friends!
I was debating all kinds of way to bring up something that's been bothering me about a few situations without being negative.  After chatting with one of my closest friends yesterday about a person in her/our lives and realizing that people only change when they want to change and that we just have to accept them and let them go....this seemed perfect for today.  I'm sure we all have that person/thing/situation that we should let go but we're afraid of for one reason or another.  Perhaps this will help.  Again, borrowing from 
http://positive-thoughts.typepad.com/positive-thoughts/.

To let go isn't to forget, not to think about, or ignore.  It doesn't leave feelings of anger, jealousy, or regret.

Letting go isn't about winning or losing.  It's not about pride and it's not about how you appear, and it's not obsessing or dwelling on the past.

Letting go isn't blocking memories or thinking sad thoughts, and it doesn't leave emptiness, hurt, or sadness.  It's not about giving in or giving up.

Letting go isn't about loss and it's not about defeat.  To let go is to cherish the memories, but to overcome and move on.  It is having an open mind and confidence in the future.

Letting go is learning and experiencing and growing.  To let go is to be thankful for the experiences that made you laugh, made you cry, and made you grow.  It's about all that you have, all that you had, and all that you will soon gain.

Letting go is having the courage to accept change, and the strength to keep moving.  Letting go is growing up.  It is realizing that the heart can sometimes be the most potent remedy.
 
To let go is to open a door, and to clear a path and set yourself free.     
 
Leonard Jacobson

Post-race blues...

I never knew this actually existed.  Upon some more research, it's actually quite common for a person that trains for a long race has a period post-race that is somewhat melancholy.  Running doesn't sound fun.  Lack of motivation takes over.  And the need to fill the time once spent training is often tough to deal with. 

After training for my first half marathon in the Spring of 2010, I was so relieved when it was over!  And had no problem getting back in the gym!  But after my second race in May 2011, I fear that I'm feeling a little post-race blues.  I find it so hard to motivate myself to keep running.  I keep letting myself slack off, miss workouts, and not finish short runs at full speed.  I took the suggested "1 day off per distance ran" and haven't found a schedule that works for me since.  I'm sure that it doesn't help that I love training with my trainers at F3 Fitness (www.f3-fitness.com) and taking a boxing class at Title Boxing Club on 76th and Stateline (www.titleboxingclub.com) AND playing at least 3 days of week of volleyball.  

What I keep challenging myself to do is run at least 15 miles a week.  3 miles 5 days a week.  5 miles 3 days a week...or whatever combo works.  The most I've done is 9 miles in a week.  Does anyone have any advice on how to get over the post-race blues.  Or perhaps I should just focus on lifting and boxing and take a few more weeks off and not worry about it.  Currently my plan is to start training for the Kansas City Half Marathon in October around the mid/end of July.  Will it hurt the endurance I've built by not doing a lot of running between here and there?

And input is appreciated!!!  And tonight...I will play more volleyball :)

Have a great day, friends! 

xoxo,
ryann 

28!

For most of you it's no secret that I LOVE birthdays....particularly my own.  It's always fun to have at least one day out of the year that's all about YOU.  I hope that you get to plan your special day and do what you want to do with the people you love.

I've already decided the 28 will be my best year yet.  Being surrounded by some of the best people I've ever met and knowing that my friends afar are only a phone call/email/facebook message/text away allows me to be absolutely certain that it can only get better from here.

Some of my favorite things about the actual DAY of my birthday are:
1 - Calories don't count.  It just doesn't seem right to diet on your bday.
2 - Your Facebook page rivals most celebrities in regards to comments and posts.
3 - Your phone rings off the hook from the people that LOVE you.  It's always so fun to catch up with people you haven't chatted with in awhile.
4 - It's technically against the rules to pay for a meal on your birthday.  My momma's taking me out today :)
5 - Intense positive energy.  It is damn near impossible to have a bad day on your birthday.  With all of the love flowing your way, it's a great day to dream big. 

Thank you all for your love and support.  My life wouldn't be the same without you.

And I believe that all of you should have the BEST day....on MY bday.

xoxoxo,
ryann

Recipes for Self-Love

So I don't typically 'borrow' someone else's work this early in the week, but this blog completely confirmed that I was listening to on my way into work this morning ("Harmonic Wealth" by James Arthur Ray).  I couldn't help but share it with you.  This one is from http://positive-thoughts.typepad.com. 

Have a great day.  

xoxo,

ryann

Take full responsibility for your life.
Stop blaming others.
See yourself as the cause of what happens to you.

Do things you like to do.
Don't stay in a job you don't like.
Participate in life at the highest level you can.

Stop terrorising yourself with your thoughts.
Be gentle and kind and patient with yourself.

Give yourself the simple pleasures of life abundantly.
Wear clothes you feel good in, get a massage etc.

Watch what you say. Avoid self put-downs.
Stop being critical of yourself and others.

Take care of your body.
Give it exercise and good food.

Be willing to create a life-style that generates and nourishes self-esteem.
Associate with others with high esteem.

Acknowledge yourself frequently.
Keep a diary of your successes and accomplishments.

Avoid comparing yourself with others.
Remember that it's who we are, not what we do, that's important

Give yourself permission to do nothing periodically.
Schedule time by yourself.

Frequently take deep breaths.
Discover the benefit and pleasure of breathing fully.

Eat first class frequently.
Don't look at the right side of the menu.

Stop trying to change others.
Focus your attention on being the way you want others to be.

Look into a mirror regularly
and say "I love you, I really love you".

Stop feeling guilty and saying "I'm sorry".
See mistakes as valuable lessons and avoid judging yourself.

Consciously generate positive thoughts and feelings of self-love
in place of old thoughts of inadequacy.

Be willing to laugh at yourself and at life.
Stop taking yourself so seriously.

Accept compliments from others without embarrassment.
Don't invalidate their positive thoughts and feelings about you.

Be kind to your mind.
Don't hate yourself for having negative thoughts.
Gently change your thoughts.

Keep your awareness and your thoughts focussed in present time
instead of living in the past or future.

Acknowledge others frequently.
Tell them what you like and appreciate in them.

Invest money in yourself.
Go to seminars, workshops and courses that develop your talents.

Make a list of 10 things
you love doing and do them frequently.

Treat yourself as you would treat someone you really loved.
Praise yourself. 

Pre-Birthday weekend!!!!!

Happy Monday, friends.  Though it's not nearly exciting as a Friday, it the beginning of my 'birthday week' and I'm super excited about it.

My FABULOUS friends allowed me to start the bday celebration a little early this year, and it's been fabulous.  But, before my bday celebration started, I started the weekend at a friend's house celebrating one of her friend's upcoming wedding.  What's the BEST way to celebrate (outside of a ridiculous bachelorette party?!)....a PASSION party!!!! This laughable party where a brave woman stands in front of a group of people and discusses things that aren't normal 'dinner table' conversation was actually a TON of fun.  I hadn't been to one in years and wasn't sure to what to expect....considering I wasn't super close with a lot of the attendees.  But Angela, of Passion Party By Angela (www.quitfakingit.com) did an awesome job and I believe the party was a success for everyone, including the Bride-to-be!

Saturday morning started early with a 3 mile run, which Jason begrudgingly joining me.  He's actually doing pretty awesome with his running, though he's definitely a beginner and certainly doesn't love it.  But his time and confidence are improving - and that's great news.  I continued to work off the previous evening's wine and Taco Bell with a great workout with my trainers at F3 Fitness (www.f3-fitness.com).  Jada and Andre are a great husband and wife team the training is SUPER affordable if you live in KC and are interested. 

After that I spent a few hours laying out on my deck and reading a book while my fabulous sister made sure Pepper got her exercise in for the day :).  I also treated myself to a little bday gift and headed to P31 Studios to get my hair done!  (David is FABULOUS!) 

From there, the troops rallied at our house and had few cocktails and ice cream cake (thank you, Jason!!!).  We took the trolley from Waldo to Martini Corner (awesome, super easy way to get around KC, btw).  The actual festivities were at Velvet Dog where my AMAZING friends proceeded to buy me shot after shot!  It was SUCH a good time and I'm so, so grateful for my wonderful friends.  You all are truly  great and I had SUCH a great time. 

And to top it all off, my pain in the ASS boyfriend dragged me at bed at 8:30 on Sunday morning to play coed doubles.  Needless to say, it was a great weekend.  I know this week will only get better.

Love to you all!

xoxo,
ryann

Tell yourself that you have a good life, count your blessings, and learn to stay positive no matter what.

TGIF!!! Whew, what a week! I hope it was a great one for you.  Because it's Friday, I'm borrowing work to share with you, again!  I don't know how to personally give credit, but this was borrowed from http://positive-thoughts.typepad.com.  There's some really great stuff on this blog - you should go check it out.  I hope you all enjoy your weekend.

xoxo,
ryann 

Count your blessings at the end of every day – don’t focus on the problems you’ve faced that day; rather, think of all the good things that happened and the happiness they gave you.

Think of others rather than yourself – when you do things, even the smallest favors, for other people who mean something to you, you feel good about yourself.

Be proactive rather than reactive – instead of fretting over a problem and letting it stress you out, focus on how to resolve quickly and effectively. When your mind is busy trying to find a solution, you stop feeling sorry for yourself and start thinking positively.

Don’t allow your mind to remain idle – it may be clichéd, but it’s also true that an idle mind is the devil’s workshop. So stay busy and keep doing something or the other to prevent negative thoughts from creeping in.

Stop negative thoughts before they form completely – if you find yourself becoming depressed because your mind is taking a negative bent, stop those thoughts in their tracks and start consciously thinking of positive things.

Spend time with people who love you and make you feel good about yourself – quality relationships make life worth living.

Anytime you feel that the weight of your burden is hard to bear, talk to a friend or someone with a sympathetic ear – even if they cannot do anything to help you out, just the fact that you have someone on your side is uplifting enough.
 
And finally, look around you before you start to feel sorry for yourself – there are people in situations that are a hundred times worse than yours, yet they manage to get through each day.

If you're bored, you're boring...

My mom used to tell me this when I was a kid and would whine that I was boreddddd and there was nothing to do.  Her response was..."If you're bored, you're boring..."  For some reason, that has stuck with me.  And believe me, my life has never been close to boring!

But with no race to train for, no school to study for, no kiddos to prep for Nationals....I honestly don't know what to do with myself.  It's quite strange having "free time" and I really don't know what to do with it.  I mean, I certainly manage to fill my time with workouts, volleyball, and hanging out with friends.  But, it's still weird on a Tuesday night to go grab dinner with a girlfriend.  Or not have to grocery shop on my lunch hour, because that's the only time I have to get it done.

And for some strange reason, I have this weird guilty feeling when I choose to sit on the couch and read a book or watch endless episodes of Law and Order or NCIS.  I constantly feeling that there is something I NEED to be doing.  But in actuality, there is not.  My question is, I suppose, will this go away?  Will the strange feeling or not HAVING to be somewhere go away?  Or will I somehow manage to find SOMETHING to do to fill up the time?

Have a good day, friends.

xoxo,
ryann

10 Year High School Reunion

This past weekend was my 10 Year High School Reunion.  I didn't go.  A lot of people seem very surprised by this.  I mean, come on, it's been 10 years!!!  But, in my opinion, between Facebook and technology, I keep in touch with the people I want to keep in touch with.  The reason one goes to a reunion (in my opinion) is to find out where everyone wound up, how they're doing, and what they're up to these days.  With Facebook, we already know!  OR, we're not Facebook friends with the people we truly DON'T CARE what they're up to.

I understand, this may sound harsh or mean.  It's not meant that way.  Truth be told, people are so busy with their own jobs/live/families/kids/spouses/projects that reconnecting with old friends is pretty low on the list of things to do when it comes to priorities.  I mean, I hardly have time to keep in touch with the people that are active members of my life....much less those that I haven't spoken to in 10 years.  Or better yet, wasn't even friends with in high school.

And to be quite honest, high school wasn't high on my list of 'memorable years.'  I hated high school.  Yes, I said it.  I wasn't well liked.  I didn't like a lot of people.  I was opinionated and bossy (I know, some things never change!) and spending 2 hours with the people I haven't seen since then - won't change their opinion of me.  And better yet, I don't care to. 

What about you, friends?  Did you attend your big reunions?  What was your experience?  Or, do you plan on attending the next one?

xoxo,
ryann

Summer Mornings....

In my opinion, there is nothing better than a summer morning.  It's warm and comfortable, usually long before the obnoxious heat and humidity take over.  It's quiet and peaceful and if you're up early enough, you can only hear the sounds of birds and nature...and I live in the middle of the city. 

But one of my favorite ways to spend a summer morning is a nice, comfortable run.  Though it's not quite the same experience as sitting on your deck drinking coffee and enjoying the perfection, there is a feeling of accomplishment that only a morning workout will help you achieve.  And not to mention the beautiful weather and scenery.  And the camaraderie of the other runners on the trail.  It's almost enough to make you lose track of time and what you're doing.

This morning, I ran about 3 miles on the Trolley Trail in Kansas City from Waldo to Brookside and back.  And though my time wasn't great (apparently 3 weeks is too long to take off post-race) it was still just the best feeling in the world.  A little slice of happiness and Heaven....right here in KC :).

Enjoy your day friends.  And set your alarm a few minutes earlier tomorrow and go outside and enjoy the peaceful perfection of a summer morning.

xoxo,
ryann

In Search of...Happiness

Happy Monday, friends!

I receive a daily email from Jessica Northey and Finger Candy Media (www.fingercandymedia.com).  Primarily it's about Social Media and how to use these tools to help propel your business and brand.  I started receiving the email to gather tips about growing this blog and my soon to come website.

But, one of her emails over the weekend were about her personal life.  Or rather, about who she really is behind the "avatar" as she refers to it. Her message was that happiness comes from within.  It's not about what you do or don't have.  It's not about your perception of what other people have or how easy they have it.  It's about you and what makes you happy and what you're grateful for. 

She even goes as far as to make a list of what makes her happy!  Really, you should just check out the blog...
http://fingercandymedia.com/5209-in-search-of%E2%80%A6-happiness

But, she did inspire me, on this Monday morning, to share with you all of the wonderful things in my life that make me happy!  And to encourage you to make a list as well.  Trust me, it will make you smile!

A few things that make me truly happy...

Pepper
My family
Jason
Volleyball
Running
Spending time with my friends
Writing
Traveling to see my friends all over the country

These are just the first things that come to mind that make me smile, regardless of what's happening around me....stopping to think about ANY of these things can bring a smile to my face.  Seriously, try it.  Make a list of the things that make you smile everyday.  And to go one step further, read it every morning - so you can start your day with a smile.

xoxo,
Ryann

I believe....

My friend Matt pointed me in the direction of this website: http://positive-thoughts.typepad.com/. His point was to share another blog with me, but this one grabbed me immediately. So yes, it's stolen material, but I'm giving credit where credit is due. Check out the website, there are some really great points to explore. This particular message is the work of Hugh Prather.

I believe-
That we don't have to change friends if we understand that friends change.

I believe-
That it's taking me a long time to become the person I want to be.

I believe-
That we are responsible for what we do, no matter how we feel.

I believe-
That either you control your attitude or it controls you.

I believe-
That heroes are the people who do what has to be done when it needs to be done,
regardless of the consequences.

I believe-
That my best friend and I can do anything or nothing and have the best time!

I believe-
That sometimes the people you expect to kick you when you're down, will be the ones to help you get back up.

I believe-
That sometimes when I'm angry I have the right to be angry, but that doesn't give me the right to be cruel.

I believe-
That just because someone doesn't love you the way you want them to doesn't mean they don't love you with all they have.

I believe-
That maturity has more to do with what types of experiences you've had and what you've
learned from them and less to do with how many birthdays you've celebrated.

I believe-
That it isn't always enough to be forgiven by others.
Sometimes you have to learn to forgive yourself.

I believe-
That no matter how bad your heart is broken the world doesn't stop for your grief.

I believe-
That our background and circumstances may have influenced
who we are, but we are responsible for who we become.

I believe-
That two people can look at the exact same thing and see something totally different.

I believe-
That the people you care about most in life are the essence of life.
Tell them today how much you love them and what they mean to you.

Our beliefs are so powerful that they color our entire world.
We literally see what we believe, but we can--and most of us
do--fail to take responsibility for what we see, especially what we see within.

Hugh Prather

Audiobooks

As an outside sales person, I've always been encouraged to listen to audiobooks. With all of the 'downtime' spent driving from one meeting to the next, the easiest way to make the best use of your time is to listen to something that's good for you!
So, over the last six years, I've tried and tried to get into them. I've purchased audio books, rented from the library, and borrowed them from friends and colleagues. But, for the girl who doesn't even like Talk Radio, audiobooks have been a challenge.

However, I came across a book by Mike Dooley called "Manifesting Change" that my library didn't have in regular book format. The reviews on Amazon were great and I love Dooley's Daily Notes from the Universe (check them out at www.tut.com)so I figured I would TRY the audiobook. Somehow, I flew through the 8 hours of material in a week. And somehow, I actually paid attention and was able to follow the entire book.

Since then I've made it through "7 Habits of Highly Effective People" (I had heard it's better on audiobook then in print)and am halfway through "Excuse Me, Your Life is Waiting: The Astonishing Power of Feelings" and really enjoying it.

I suppose the reason I'm sharing this is twofold. First, because I feel much more accomplished at the end of a day knowing that not only did I run around and make my sales calls but I was able to listen to some really profound material and ideas. And of course, I feel much better about my choice of sitting on the couch watching bad TV, rather than picking up an actual book! :)

And two, because it's always worth giving something a second or third chance. I hear people say all the time "I don't like to read," "I don't have time," "I can never get through a book," and I think it's a matter of the finding something you LIKE reading and something that makes sense and appeals to you. Before you shut down an idea, give it a shot. You never know what great opportunities may present itself.