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 ~