Randomness - 2013

It’s hard to believe that 2013 is almost here!

I am super excited and pumped for this next year and I hope that you are too!!!

Are you stressed, depressed and bordering on becoming a pure hot mess?      

Here are some random thoughts and questions that I thought of while  preparing for the New Year.

1.     What makes you happy?  Whatever it is, do more of it.

2.    Lose your self doubt by taking control of your life.  Transformations begin when you take personal responsibility for your life.

3.    Wanna make a difference in your family, community and the world?  Begin by making a difference in your own world first.  Because when you take care of yourself and your needs, you are better able to take care of others.

4.    Begin each day with purpose/intention……if necessary, create a daily “to do” list.

5.    When was the last time you have take an honest assessment of your life?  By taking an assessment of your life, it will help you to gain clarity and perspective about what you really want out of life.

6.    Is there something missing in your life or perhaps could you be doing something different or better?

7.    If you are not happy with your life the way it is, what are you willing to do about it?  If your life is not going the way you want it to, what steps do you need to take to change the direction your life is headed?

Be determined to kick 2013 off to a fantastic start.  Working on your body and mind is necessary in order to be healthy, happy, fabulous and fit.  It’s imperative to keep setting goals and moving forward. Remember that the only thing that’s stopping you is you……...2013- get up, get busy and go get yours- RR

Don't Give Up!!!...........Stay on Track During the Holiday Season 12.10.12

Most of us love the holiday season....... and errrummm, especially  the food.......maybe a little to much.

Do you having a hard time staying on a healthy track during the holiday season?    I know some folks who throw their "normal" nutrition and workout plan out the window as soon as Thanksgiving arrives and don't consider it again until New Year's Day.  

Have you ever wondered how people find  the motivation to stay focused on health and fitness with the holiday season in full effect and temptation lurking  around every corner?   

Motivation is the energy that helps us to reach our goals and it can be internal or external.

Staying on track during the holidays can seem nearly impossible, but with a little planning it can be done.

To help keep weight gain to a minimum- stay as active as you possibly can.  Opt for shorter workouts versus not working out due to a busy schedule.   Ask friends and family members to join you for a workout.

The Piper must be paid baby.......before, during and after the holiday season.

Delicious food and treats will be everywhere and deprivation isn't in your program right?  So choose moderation not deprivation.  Don't overindulge or deprive yourself just be sure to choose your favorite treats wisely and use moderation.

Keep in mind that 2013 is just a few short weeks away and what you do today will show up in the New Year and everything that you do or don’t do today will count tomorrow. 

SuperTroops, eat well, train happy and have a healthy and happy holiday season, RR

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I'd like to share my personal story~experience with you of " DLF<DNF<<DNS Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start"  (from my January 2011 blog/post)

One of my goals for January 2011 was to do two marathons in two weeks to qualify to join the Marathon Maniacs. January 16th's marathon went exactly according to plan. However, the one on January 30th didn't go so well.

First, since it was a race less than 60 miles from home, I decided to follow Mapquest's directions. Things were going fine until I realized that I was somewhat lost around 0730 and in the middle of Nowhere, USA.

At 0750, I pulled into a Safeway parking lot, jumped out of the car and fought to hold back my tears while asking a man for directions to the Cedar River Trail. Low and behold he did not speak English and told me to go to Customer Service. I burst into tears and ran into the store and approached an employee at the Starbucks counter who was waiting for her coffee. I was unable to speak because I was crying so hard and I handed her my directions and she asked me if I was lost. (hmmmm, I think sooooo.) All I could do was nod. She read the directions and asked a couple of her co-workers for help and no one.......I mean no one knew where The Cedar River Trail was!!!!! Finally, someone got on the all call and asked if anyone knew where the Trail was and an "Angel" appeared and gave me clear and concise directions. My tears stopped, I started smiling again and thanked everyone and went on my way.

It turns out that I had taken the wrong "Landsberg Road". When I finally arrived at the start line, it was 0821 and I had to make a quick decision. Do I go thru with this marathon, finish dead last and accomplish my goal of becoming a Maniac or bag it?

Well, ya know I started my Garmin, started running and handled my business. I did not see another person for what seemed like an eternity!!! The Cedar River Marathon turned out to be one of the best races that I have ever done for several reasons:

1) It was a mental challenge and nearly a struggle to be in the wilderness with no one around.

2) I was reminded of all the reasons I love to run: for my health, spirit and attitude.

3) Even though I finished the race dead last, it was so much better than not finishing or not starting at all.

Seattle Marathon 2012

I ran my 9th Seatlle Marathon in a row yesterday and the weather was spectacular- cold and foggy with no rain!!  The sun started shining about mid day.....yaaahhhhoooo~

It's putting one foot in front of the other, going forward and completing the task at hand. It's about personal responsibility and staying in the game of life. And it's about meeting wonderful, enthusiatic people and hearing their stories and making new friends.

As runners, we may choose to run alone, but we're never really alone. God is always with us and somewhere there is a runner just like ...you-giving it all she's got to make it to the finish line.

I run 26.2 because there was a time when the hardest thing for me to do was to believe in myself. With running I am moving under my own power and a marathon requires requires me to give it all I've got and to hold on because there's a fnish line right around the corner. It also keeps me humble and completely thankful for the life I have.  And errruummm, pretty grateful for food and beer ;P at the end.

SuperTroops, don't procrastinate......set goals....and go for what is yours in the universe~

Breaking Free from Emotional~Compulsive Overeating.....Part Two.....11.19.12

Pssssttt.......Have you ever woke up one morning and looked in the mirror and asked yourself any of these questions: How did I end up here?.......What have I been doing with my life for the last 5, 10 or 15 years?........This isn't what I had planned for my life-now what?

My soul, body and spirit started “waking up” on September 11, 2001.  I began to realize how precious life really was and that I may not live to see my daughter graduate from high school let alone graduate from college if I continued on the self destructive path with eating that I was on.   

Health issues could pop up at any given time as a result of of being well over 100 pounds overweight.

I’d always encouraged Ebonee to take care of herself, get an education and follow her dreams.  Sadly, I wasn’t doing the same for myself and was a terrible role model for her.   Quite honestly, I felt guilty and helpless-  like I couldn't do anything about it. 

It took another six months before I began to actively implement some changes that were necessary in my life to confirm that I was ready to start my health and wellness journey.

In March 2002 something stirred in me-  my spirit was restless.  Ron and Ebonee were away at a basketball camp and I felt absolutely miserable and empty inside.  And it wasn't because I was home by myself- but because I knew I had to get to work on improving myself and that  I couldn't afford to  waste another minute of my life.

My  path to breaking free from emotional –compulsive overeating was a scary, long, bumpy and emotional one.  I had to gather the courage to face my lifelong issues head on and accept responsibility for my life and health.   My husband and daughter were very supportive and encouraging but I knew that there were some demons that I had to face alone.

Life had knocked me down repeatedly and at 34 I had reached rock bottom. 

I was sexually, mentally and emotionally abused by my father from the time that I was 3 until  17 and that is the root cause of me eating into oblivion for years on end.  I not only endured the abuse that my father inflicted upon me, but also from my step mother and several relatives.   I was 10 when I understood that what was happening to me was not "normal".  I told my step mother and she didn't believe me and actually blamed me for what was happening.  I also told some relatives and no one did anything to remove me from the environment and basically ignored me.  I felt hopeless and ashamed.  Basically, I felt like shit and I thought that there was something wrong with me.

At 17, I ended up leaving "home" after I graduated high school and moved to Washington.  I met my husband Ron and we were married three months later.  I shared the details of my past with him and wanted to have a family.  I thought that by having a family right away and becoming a perfect wife and mother,  I could somehow erase my turbulent childhood and escape the pain of having lived through it.  I'd never have to think about the sexual, mental and emotional abuse again right?

I leave you with this- life is not the way it's suppose to be, it is the way it is, RR

p.s. I don't know how many "parts" it will take for me to completely share my story with you, but  will blog about it every Monday until it is complete.  

Breaking Free from Emotional~Compulsive Overeating.....Part One.....11.12.12

I watched the movie Flight last week with my husband even though I knew it was going to be  intense and hard for me to sit through because of the substance abuse scenes  that were going to be played out.  But with Denzel Washington playing the lead character- Captain Whip Whitaker -I had to go.

You see, I've never had an alcohol or substance abuse addiction and have never used drugs but I can identify with what it is like to have an addiction.  An addiction to food that is.

I can't bear to  watch people using drugs in movies or the big screen.  I always end up closing my eyes and plugging  my ears during them  because it brings me to tears to see someone abuse and jeopardize their health.  But also because  it reminds me of how I dealt with life by stuffing myself with food so I wouldn't feel the feelings beneath the surface.

I know why  a person would want to destroy himself instead of dealing with the root cause of the despair, pain, anger, frustration he  must be feeling.  Because the pain is to much to deal with.

But in reality, watching these kind of scenes  makes me take a look at the pain I have experienced and how I chosen to deal with it. From the time I was 3 until I turned 34, I was what you could call a food addict.  Food addiction simply put is .......compulsive eating.......binging........uncontrolled eating.  It is basically an obsession with food.  

I  grew up in a dysfunctional home and unconsciously dealt with it by constantly eating.   I used to be skinny and my family would joke that I had a "tapeworm" and "ate like a man".  I ate all kinds of food without thinking because doing so brought me comfort and throughout my teenage years I picked up the habit of eating several king sized Snickers bars everyday and that stuck with me for years.   After spending 15 years weighing 300 pounds, yo yo dieting, eating out of control, taking diet pills and exercising to no avail, I decided to take control and responsibility for my life and health.   Up until this point, I had blamed everything and everyone for the way my life was turning out and my excess weight. 

This is a 1 pound Snickers Bar!!!!!

Several things that can contribute to being overweight are psychological causes, not being physically active and dieting.  Overweight can stem from emotional problems that have not been addressed.  Eating can be a defense mechanism or a retreat from reality.  

My behavior began with a choice.  Initially it was an unconscious choice.  Even when I realized that the choices that I was making pertaining to food were jeopardizing my health I still continued to eat into oblivion.  I can recall when I was about 23, I had been having some indigestion issues for several weeks but wouldn't go see the doctor.  I was throwing up, and when I'd lay down to go sleep, I'd wake up coughing up oil from the food that I had eaten for dinner.  One night it got so bad that I ended up going to the emergency room and had to have emergency surgery to have my gall bladder removed.   When the doctor asked me what I had eaten.......how much and when- I rambled off "two fried pork chops, rice, gravy, bread, cabbage" like it was no big deal.  Ha!  After surgery and staying in the hospital for a couple of days, I went home and proceeded to carry on like nothing had happened. The one thing that I did change though was drinking up to 100 ounces of water per day.  I somehow thought that this would remedy the situation.

I found out the hard way that if you ignore the truth about something you are really hurting yourself. 

When the behavioral choice that a person makes- be it  drugs, alcohol, food, television, exercise etc......reduces stress, it is likely that the same behavior will be used the next time that stress appears. 

I was  always told that "what happens in this house, stays in this house".  And although I had some positive role models growing up, they were few and far between.  
I didn't realize that I was actually depressed until some years later when I began to see a therapist.  Even when I would go to my counseling sessions, I would often show up late and with food in hand to eat while in the session.

Depression is a common health condition and isn't a weakness.  Which is what I though it was.  You can't just snap out of depression because it is a health condition that involves the mind and the body and affects how you think and behave.  Depression can also cause some emotional and physical problems and sometimes it may make you feel as though you are not able to go on with your daily activities.  Symptoms of depression vary from person to person and include but are not limited to: overeating, loss of interest in your normal activities, sadness, unintentional weight loss, fatigue and irritability.  Please seek professional help if you need it.

I broke free from emotional......compulsive overeating by accepting responsibility for my life and health and realizing that it would be far better for me to really, really try to win.

Stay Tuned for Part 2, RR

It's your life- don't wait until 2013 to change it

SuperTroops,

With the holiday season right around the corner, it can be difficult to stick to your fitness goals or create new ones.

Unfortunately a lot of us may choose to wait until the new year before beginning an exercise program. 

But wait a minute........there's 59 days left in 2012 and I say why not begin today?   It's said that it takes about 6 weeks to drop an unhealthy habit and to pick up another one.........that's 42 days you can bank if you start today.   A lot of ground can be covered during this time and you'll be that much further once 2013 shows up on the scene.

The best gift you can give yourself is health and fitness and the workout that you are considering skipping today WILL show up tomorrow........ 5 minutes today can easily become 10 tomorrow. So lace those shoes up and go get to it!  

Tips to get started on fitness routine today:

1. Explore the reasons you want to begin exercising (weight loss, feel better, sanity/vanity).

2. Schedule your workouts into your daily agenda until it becomes a routine.

3. Start out slowly and recruit family and friends to join you when possible.

4. Vary your activities until you find a few that you'd like to do on a regular basis.

5. Set reasonable goals.

6. Believe in yourself, be consistent and do activities that you enjoy.

7. Most of all, have fun!!

8. Whatever you do, never, ever give up.

If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it. ~Priscella Welch

New to running?

Running on a treadmill is an awesome way to start.   In fact that is how I started.  However, choosing to run outdoors, on concrete, uneven surfaces, gravel, grass, hills etc. which can be a challenge initially will help you to become stronger in the long term.  Because when you run on a treadmill, everything is smooth and you actually have the belt assisting you with your movement. But when you run outside it is all you because you apply the effort 100 percent!!!   Big difference.

Set a goal realistic-attainable goals like completing a 5k. With a goal in mind, you can accomplish your goal of crossing the finish line safely and injury free and then move on to longer distances. 

Mix your running  workouts up.  Like run/walking on a treadmill one day and run/walking outside  the next day and gradually build up to doing all runs outdoors. Allow yourself time to become stronger and set weekly daily/weekly goals........such as running 3 minutes/ walking 5 minutes and gradually increase the running time and lowering the walking times.  Be sure to incorporate cross training and rest days in your program.

I am on fire for running/fitness, because with fitness we have the power to change our live and the lives of others, RR

My Running Journey is Constantly Evolving........10.28.12

"The secret to happiness is not in doing what one likes but in liking what one has to do."~ Sir James Barrie

My running journey is constantly evolving and I relish having the freedom to meet life on my own terms.  I accomplish this by showing up for life on a daily basis and being actively involved with my family and community. You see, I am trying to defy the aging process and avoid a midlife crisis at all costs.  So I set goals that challenge and motivate me.

My next quest is to run 12 half marathons and 12 marathons in 12 months (9.12 to 9.13) in Western Washington.  I've been a Marathon Maniac for 2 years and wasn't a Half Fanatic so why not become a Fanatic also?????    When I started racing in 2004, half marathons were my sweet distance.

I woke up yesterday at 0500 to the sound of rain and thought "Omg you're kidding me right!!"  But having lived in Western Washington for the past 30 years, I didn't need a weather forcaster  to tell me that it was going to be a rainy and blustery kind of day all day.  Never mind that I had a half marathon at 1100 and a 5 miler at 1800.  I secretly hoped that the rain would let up just a tad as the morning progressed.

No such luck, cause at 0700 it was still raining like cats and dogs.

10. 20.12 Tacoma Triangle 1/2 started at Point Defiance Zoo and wound thru the city and the waterfront.  A group of us got lost because we couldn't clearly distinguish the route markings on the road, read a map or follow the directions on a smart phone.  But we stuck it out together to the finish line and ended with 14.16- but hey. I had some extra miles to do afterwards anyway.  An added bonus was getting a chance to meet some really great and dedicated runners.  And Monte a fellow runner I'd just met that day stayed after with me to run an additional 7 miles to make it a 20 miler- how cool was that????

10.27.12  Lacey Halloween Foot Races was an out and back course that started at Horizon Elementary School in Lacey and ran along a super busy two lane highway.  It was a dangerous running route because for the first part of the race we were running with the traffic and coming back the shoulder had to be shared with runners that were coming back.  There weren't any road marshals and the race was light on volunteers.  We  pretty much had to fend for ourselves.  I had registered for this race at the very last minute because I'd emailed the director twice and left a phone message and did not get a response.  Things that make you go hmmmmmm!  But on a seriously brighter note- I got my mojo back (maybe it was the rain and being soaked to the core) with this race.  I typically run a 2:30 13.1 and I rocked this one with a 2:22 finish time AND got first place in my age group, sweet freakin' deal!  I grabbed the first place ribbon and shouted with joy!

People run for different reasons.  I run for a sense of accomplishment/ achievement.......and now to operate as  a double agent- a Half Fanatic and a Marathon Maniac.

10.27.12 Black Cat Fun 5 Mile Run was just that..... fun!  Tacoma Metro Parks did a bangup job on organizing this race and the shirts are super cool and comfy- wearing mine today!!  It literally poured the whole time but it was so much fun to see families working out together and the creative costumes.  Diane- who'd biked 50 miles and swam earlier  and I ran this together and chitted and chatted like there was no tomorrow.  Fun times for sure.

Sporty Diva's Half Marathon, 15k, 10k and 5k Walk/Run at Green Lake on 12.30.12

Sporty Diva Walk~Run Events are designed to encourage, motivate and inspire the first time athlete and or people who are returning to fitness in a fun, friendly and supportive~non-competitive race environment with a philanthropic/ pay it forward mission.

The proceeds from this event will be used to purchase art supplies for an after school art program in memory of Rob Meline.  Mr. Meline was a sixth grade teacher at Camas Prarie Elementary School in Spanaway and will be dearly missed by students, faculty and parents.

Registration will be available beginning 11.1.12   thru    RunSignUp.    and  Active.com    35.00



Running 4 Our Lives is a collaborative effort between 3 running divas and is now offering one day retreats in Seattle, Bellingham and Tacoma.  Women will be provided with the opportunity to rejuvenate their energy, renew their dreams and recommit to goals gone by the wayside in the busyness of life.Followed by a Running 4 Our Lives 5k/10k Running Event the next morning.  Stay tuned- more details will be coming soon.

Carol Frazey-President of Fit School for Women  

Cami Ostman- Director of Second Wind Coaching

Rosie Rose Coates- Founder of Sporty Diva

Health Hero Profile 10.22.12.................Small Changes Today for a Healthier Tomorrow~Carol Frazey

What is your age and where are you from?
I am 43 and live in Bellingham , WA

What was your beginning weight? 
I have always weighed in the 130-139 pound range. When I was pregnant with my first child, I gained 42 pounds and gained 64 pounds with my second! I have always been a runner and have always eaten like a runner. This did not subside when I was no longer running during my pregnancies, so I gained a lot of weight.


What is your current weight and how long have you maintained it?
I currently weigh 138 pounds and have for the past 10 years.



How'd you lose your weight?
When I had my children, I nursed them for a year. I decided to give myself 2 years to take the baby weight completely off. Giving myself this large timeline made it seem doable. I gradually got back into running by combining running on land with running in the pool. This allowed my joints to recover quickly between each run. Also, during my time running, I would pick up my pace on the uphills and walk or shuffle slowly down hills. This kept pounding to a minimum.

Carol is going to be in Women's Day Magazine (January 2013  issue) !!!

Did you share your plans with other people?
How did your family, friends and co-workers influence and support you? My husband is a runner, so he understands how important running is for my physical and mental health. He also sees the difference in my mood when I come home from a run! So, he was very supportive to give me time each day to get a run in (it kept my crabbiness to a minimum!).
I also have a best friend who is also my running partner. She is the one who drug me to the pool at 5am 2-weeks after my C-section. We are lucky that we run the same pace and push each other to work harder and get in better shape. It’s also a multi-tasking social run for us to catch up with each other’s lives and leave our problems and challenges on the trail.



What were some of the challenges that you experienced on your weight loss journey?
I had 2 wonderful, healthy children 2 years apart. I really had to make exercise my second life priority after my family. This meant planning my exercise like an appointment every day.

What are some moments-accomplishments that you are most proud of ?
 I am first most proud of my family. I love the life we live. Second, I am so proud of my clients. Many of them have met weight loss challenges, health problems, and personal issues that would make someone want to lie in bed for days crying. These women get out there and push themselves each day to become better. They are my heroes!


What are your ultimate "must haves"///favorites: foods, fitness routines, music and training gear?
I feel that I “must” run at least 5 times per week to feel mentally okay. I am what my running partner calls a “purist”….no gadgets (sometimes a watch) or fancy running gear, just a job bra, shirt, shorts, performance socks, and shoes. I like to keep things simple. 
As far as foods, I make sure that I eat at least 3 fruits and 4 vegetables every day. I also get my daily taste of coffee and chocolate.


Eating a balanced diet and exercise go hand in hand for permanent weight loss. What do you do for fitness-to stay in shape?
I run 5 – 6 days per week. Like I said above, I eat at least 3 fruits and 4 vegetables per day. I make sure I eat these before allowing myself to indulge in my chocolate fix.

What motivates you to stick with your healthy lifestyle? One exercise that I have each client do is write down five personal reasons why she wants to live a fit and healthy lifestyle. For example, my reasons include: someday being able to hike with my grandchildren in the Alps, to be able to travel and hike around the world, and to reverse my family genetic disposition for heart disease, high blood pressure, and obesity. I then have each person put this list on her nightstand, bathroom mirror, and computer. The list will then help her get out of bed when the alarm goes off at 5 a.m. for her morning walk or helps her refocus when she is tired after a long day in the office. I know that my list keeps me focused on living a long, quality life.


Do you have any positive quotes you'd like to share? :
“Do, or do not. There is no try” – Yoda


What words of advice can you give to someone who is struggling to lose weight and exercise?
One of my favorite books is (other than Cami Ostman ’s Second Wind !) Jeff Olson’s The Slight Edge . Olson talks about how taking little, positive steps each day add up to a wonderful life. As for words of advice, I always use the Fit School tagline of “small changes today for a healthier tomorrow”.


What are your best life lessons and the keys to your success?
I am constantly listening to positive, motivational CDs or Ted talks ( www .Ted.com ). I truly believe Brian Tracy’s quote, “Whatever you think and talk about most of the time eventually comes into your life.” This is why I work to stay positive and focus on a fun life.

And lastly, do you have any short term (3 months or less) and long term goals?
In the next 3 months, I am adding more virtual programs for my clients. I am working on product that will combine support, nutrition and exercise education, and fun. For long term goals, I want to continue helping to reduce childhood obesity and increasing the empowerment of women to love and take care for their bodies. Also, I want to run for at least another 50 years!

Fit School

Fit School, Inc. provides research-based nutrition and exercise information to families, school, and businesses throughout the world. Our mission is to educate and motivate individuals to make small changes each day to live healthier lives….and to have fun while doing it!
Connect with Fit School on Facebook

Running doesn't define me but it helps me define who I am~ 10.18.12

When Washington's 81 day dry spell ended last Thursday, I was actually looking forward to some traditional  fall weather.  You know the cool, cloudy and rainy stuff.

I'd had two great runs on Friday and Saturday and enjoyed the sprinkles but heck  by Sunday I'd had enough of the wet stuff and wanted  clear blue skies and sun to run in again.  I also didn't "feel" like working out so I compromised and lifted weights for an hour sans the run.

Monday was a great day but around 1:00 the Energy Fairy paid me a visit and zapped all of the charm and energy out of me!  Left with absolutely no energy, I started thinking about my run after work.  Hmmm, I knew telling myself that I didn't "want to" run  or making the excuse that I'd do it tomorrow wasn't going to cut it.  For some people tomorrow will never come.

Life is full of choices.......I decided to run my 8 miles as planned.  Somehow during the run, my energy was restored and I was brought back to life again!!!  No matter how tired you are during the day, you can revive yourself with a good workout.  Exercise gives you energy.

Like a lot of folks, my mood and energy level is affected by the change of seasons-less daylight and sun.......cold, dark and gloomy weather.  During the fall and winter I have to work a little harder to be outgoing and maintain a positive attitude.  

Eating well and getting adequate rest helps, but what really benefits me the most is running.

Running doesn't define me but it helps me to define who I am.  As a runner I am able to face my demons and life's challenges head on.  It keeps depression far, far away and my sanity and vanity remain in tact.

SuperTroops,  it's never to late to get with a new program~ a new way of life~ a new way of doing things.  You can lace up your tennis shoes and get to moving today........not tomorrow.  Being mentally, physically and emotionally balanced is the ultimate payoff of working out.

The Truth About My Hair 10.11.12

Yesterday while I was at work I saw a lady with long burgundy curly hair and was like "oh my goodness, she is working her hair!"  and the person I was working with said "that's a wig."  I replied "how do you know it's not a weave?"

The truth about my hair is that I have a love affair with it.  When I was a kid, I used to play in my grandmother's hair and cut my lovely doll's hair.  I was sad once I cut the doll's hair because it didn't grow back.

I never learned how to braid, but I did learn how to apply relaxers, color and cut my hair.

Flashback-my stepmother put a relaxer (chemical hair straightener) in my hair when I was ten and it was a painful ordeal because she didn't know what she was doing and I ended up having lots of burns on my scalp.  My naturally kinky and curly hair did become easier to manage once it was relaxed but at a heavy price. 

My hair was overprocessed with relaxer kits purchased from the local drugstore causing my hair to become brittle, dry and extremely damaged.  Visits to a professional hair stylist were nonexistent.

When I was seventeen I asked a friend to put a weave in my hair and I was hooked!  I had instant hair and I could have it long, short, straight or curly.

Thru the years I experiemented with different type of extensions: twists, locks, braids, micro braids, cornrows and ponytails.  And I continued to relax my hair.

Fast forward to 35- my natural hair started thinning.  It was once thick, long and healthy.  I was scared of becoming bald because my hairline was also receding. I was secretely hoping, praying and wishing that my hair loss was due to me getting a tad bit older, hormones or stress.

My natural hair before a weave or braids

But I ended up panicking and stopped relaxing and coloring my hair cold turkey when it dawned on me that I could end up going bald permanently.  There's no absolute cure for baldness except for wigs and I wasn't willing to go that route. 

I did keep getting weaves and micro braids.  And my hair became healthier because I stopped relaxing it.

I visited a number of braiders before I found the "one".   NeNe.  Typically a braider will work out of her home if she is not liscensed and charge less than a professional hair stylist.    NeNe is super awesome and skilled at what she does and specializes in numerous styles of braiding and weaving.   I have been going to her religiously for five years.

It's been 10 years since I've relaxed or colored my hair and it's thick and healthy.  I still have the one area that is thin and a receding hair line.

I alternate between weaves and microbraids every six weeks.  I love it because I can create any hairstyle/look I desire.

Micros can take up to 8 hours and cost around 240.00.  Maintaining this style is really easy.......shampoo and condition every two weeks........add oil sheen to scalp and hair daily.

Weaves typically take 2-3 hours and cost about 110.00  to sew in, I have to purchase human hair from a hair store.  There are several ways to put a weave in- glue/bond, sew etc.   I prefer to have my hair sewn in because it's a gentlier method.  My hair is braided into cornrows and then the purchased hair is literally sewn to the cornrows using a needle and thread. The level of maintenance with a weave can vary depending on the style.  Shampoo and condion every two weeks.....add oil sheen to scalp and hair daily.

I don't mind if someone that I know really well asks me if I am wearing a weave, I tend to tell it all.  But for those folks who are curious about someone's hair and you don't know them well- it's best not to ask cause that is tacky.  Go ahead and just assume that it is a weave okay?

There are women who choose not to exercise because they don't want to sweat out their relaxer or mess up their perfect hairstyle and don't want to look F*@cked up at the end of a workout or for the rest of the week until their next hair appointment.  Dump the hair excuses and exercise.  You can choose health, wellness, sanity and vanity by finding a style that will accomodate your beauty and workout needs. 

But for me an added bonus of wearing weaves and micros is that I never have a bad hair day and regardless of how much I run, lift weights, cycle and sweat- my mane is always fashionable and in tact.

SuperTroops, I gotta go and take out my weave now cause I have an appointment for microbraids tomorrow.

Peace. love and hairgrease........your friend in health and fitness,


Rosie Rose......The Sporty Diva

Bellingham Bay Marathon 9.30.12

"If you're going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired morning, noon, and night. But the body is never tired if the mind is not tired. When you were younger the mind could make you dance all night, and the body was never tired.  You've always got to make the mind take over and keep going." - George S. Patton, U.S.Army General & 1912 Olympian

Whootaaayyy Whootaaayy~I ran the Bellingham Bay  last Sunday and had the most amazing time.
This marathon is the first of 12 that I will be doing this year..... from 9.12 to 9.13.

The Bellingham Bay Marathon, Half Marathon & 5K is a group of races designed by runners for runners and walkers and was founded in 2003 by the Bellingham Bay Swim Team. 100% of net proceeds benefit non-profit Whatcom County youth organizations

First off, let me share with you how I got to the starting line.

I absolutely love reading inspirational books and I read Second Wind by Cami Ostman  in January 2011.  After reading Second Wind, I felt as though she could have been a friend from childhood or  my next door neighbor! 

Cami was a Health Hero Profile on Sporty Diva's  blog this past summer and I asked her if there were any runs in her neck of the woods and she mentioned Bellingham Bay Marathon.  The next thing I knew, I signed up for the race.
Well, Cami invited me to stay with her and her husband- Bill while I was in town.  She was a wonderful, warm, kind and gracious  host.  Cami, made a great pre-race dinner (pasta, salad, bread) yummmm~~~and invited friends.  Thanks Carol for zeee cookies!


Julie, Carol, Rosie and Cami

Race day morning- we chitted and chatted over coffee and headed to the start line.  Excitement, enthusiasm and encouragement filled the air.   

The course was beautiful, scenic and enjoyable. It was a well organized and community supported event.  The crowd support was engaging and off the charts.  I didn't have time to even think about being tired because I was so busy smiling! I plan on returning next year with a group of running pals.

Bill is the man and a total rock star....he qualified for Boston......yahoooo!!!! Thank you so mucho Bill and Cami for everything xoxo.

I vividly remember 11 years ago when I started running on a treadmill and I used to look around at other people running and wish that I could run like them one day 5.0...5.5.....6.0 etc. mph.....I thank God everyday that I didn't stay on the treadmill and that I ventured out the door and started running races.  It was all about getting in motion and staying in motion.

One of my rules in life is to do what brings me joy and to stay in the game of life.  I'm doing that by

going the distance and believing in myself and others.  And I choose not to lose sight of my aspirations, because I have the power to change my life and you have the power to change yours.

Peace, love and hair grease~

Sporty Diva's 1/2 Marathon, 15k, 10k and 5k at Chambers Bay 9.15.12

SuperTroops,

The first thing is to love your sport, never do it to please someone else. It has to be yours. -Peggy Flemming 

Sporty Diva’s Annual Walk-Run Event at Chambers Bay was awesome this year.  There was a terrific turnout with runners and walkers of all ages (10-77).  We had a young runner celebrating her 10^th birthday with us,  how cool is that?  
 

Congratulations to everyone on their accomplishments.  It was a joy meeting everyone and hearing wonderful and inspiring stories and seeing the athletes work their magic.

I am completely pumped up and on fire for fitness because even though we are each on our own journey and are responsible for our health and well-being; we are all in this life together.  With fitness, we have the power to change our lives and the lives of others.  Keep the faith, RR.

Proceeds benefited the Pierce County Humane Society and The N.A.L.L.S Foundation

Link to race results :http://sportydiva.com/race-results-sd-s-chambers-bay-9-15-12/

Link to photos:  http://sportydiva.com/photos-sd-s-chambers-bay-9-15-12/

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Post Race Interviews:

Nalani P. from Puyallup:

**How old are you and how long have you been active/exercising?

 I'm 29 (will be 30 in 5 days!!) I have been active all my life or as long as I can recall....always hiked and biked with my family and into high school I was a tri athlete and competed in tennis, wrestling (first    female in California on a male team1996-2000 Thousand Oaks High School) and swimming.....into college I danced jazz, tap and hip hop and just started running in 2008 and more competitively (few 5 k's)  after having my son in Dec 2011. It started out to lose that baby weight and turned into a passion and now I run so I don't have to go to therapy! ;0)

** What types of activities do you do on a regular basis?  -walking, running, elliptical, zumba, weight training, soccer etc. On a regular basis I currently follow a 10 k beginners curriculum with cross training days of cycling and swimming as well as weight lifting and Zumba for fun/cardio, and the occasional yoga at a studio.

** Do you train at home, gym, classes outside....with friends or a combination of all of them? In the spring and summer months I do whatever it takes to train out doors. Something about the fresh air and change of scenery! I do train at the YMCA throughout the year. It is family friendly, they offer so many different choices to train and I just love the people and positive atmosphere. 

**Do you have any obstacles when it comes to training? If so, what do you do when they come up? ......... do you alter your workout, go for a longer workout the next time, get up earlier etc?

 Sure I have obstacles when it comes to training...I would be lying if I said I didn't and I love to be transparent. I believe you cant grow as a person if you stay where you are always comfortable, so to answer....hills are an obstacle for me...I always joke hill is misspelled (supposed to be hell) :0) I like to tell myself pain is weakness leaving the body and to just push through the tough parts. I also feel that I want to put on muscle and keep a healthy weight and appearance but no matter what I do I still sustain the same appearance no matter how hard I work out. I try to switch up my work outs so my body continues to feel challenged as Im aware muscle memory is a real thing. Food has not been a challenge as I have always eaten well secondary to a severe intolerance/ food allergy to sugar and white flour so that has been an easy one thankfully...I always say its a blessing in disguise.

** Is this your first time attending a Sporty Diva's Walk/Run Event?  Did it meet or exceed your expectations/needs as an athlete?  Yes this was my first Sporty Diva event and definitely not my last...I will spread the word about this event and Rosie's personal and motivating story to all the friends and family I know so they can join in on the fun and life changing "pay it forward" movement! So thank you times a million Rosie for being YOU! 

Kisha L. from Grahm:

**How old are you and how long have you been active/exercising? I am 32 and have been pretty active all my life.

**What types of activities do you do on a regular basis?  -walking, running, elliptical, zumba, weight training, soccer etc.  I  played basketball in high school and graduated from  a fire department academy.

**Do you train at home, gym, classes outside....with friends or a combination of all of them?

I love to keep active by any means, whether playing basktball or strength training. I normally find at home programs to keep me on a schedule, which seems to help me stay motivated.

**Do you have any obstacles when it comes to training? If so, what do you do when they come up? ......... do you alter your workout, go for a longer workout the next time, get up earlier etc? 

I used to not like cardio, especially getting outside and hitting the pavement. I would tire easily and give up after  a mile or so. I would find any excuse not to go run, either the weather wasn't perfect or I was too tired, or thought I had to much to do when I got home from worWhen I finally decided to sign up for Sporty Diva's Walk/Run Event, it gave me a different mind set. I was finally working towards a goal, in which I had never done before. This ulitimate goal gave me the motivation I needed to get out, hit the pavement, and push myself.  I am so glad I did. Each week I pushed myself just a little bit harder, till the day of the event came.

**Is this  your first time attending a Sporty Diva's Walk/Run Event?  Did it meet or exceed your expectations/needs as an athlete? 

On race day, my  heart was pounding, butterflies in my stomach, jittery nerves and all, being my first event, I accomplished my goal!! I finished the whole 10k without stopping or giving up. Even conquered the almighty dreaded steep hill, twice. I am so proud of myself. If it had not been for Rose Sporty Diva Coates, I believe I would have still been looking for a reason to keep on running. But now, I have a few....keep pushing myself further and further and to never draw the line in the sand of being done.   Thank you.

Karrie M. from Tacoma:

**How old are you and how long have you been active/exercising?  39.... Active my whole life!

**What types of activities do you do on a regular basis?  -walking, running, elliptical, zumba, weight training, soccer etc. Softball, running, jazzercise, weight lifting, spinning, elliptical, various fitness classes.

**Do you train at home, gym, classes outside....with friends or a combination of all of them?  Train at home, gym, classes on post with friends and alone.

**Do you have any obstacles when it comes to training?  If so, what do you do when they come up?......... do you alter your workout, go for a longer workout the next time, get up earlier etc?  I have various injuries and a crazy work schedule.  If I have to alter my workout I either get up early, workout later in the day, during lunch period (if we get a lunch break), or walk vs driving to a meeting if feasible, or no cheat food for the day I could not get my full workout in.  The next full workout I do get...I push myself a bit harder..MORE SWEAT AND MORE INTENSITY!

**Is this  your first time attending a Sporty Diva's Walk/Run Event?   Did it meet or exceed your expectations/needs as an athlete?  YES! YES! It was so much fun. Especially since I had an injured foot and I still had an amazing workout for my entire body. Looking forward to another event when I am healthy. Look forward to running those hills when I can get back on my feet.