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/

________________________________________________________________________

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.

Straight Talk for Sparkling and Dazzling Divas over 40....Simple Rules to Living a Healthy, Fabulous and Fit Life 9.6.12

 

A Sparkling and Dazzling Diva over 40 is someone who is beautiful, energetic, positive, confident and is kind and helpful to others.  She is concerned about community issues, and  contributes to help make this world a better place.  A Sparkling and Dazzling Diva is also healthy, fabulous and fit!

 

Simple Rules on Living a  Healthy, Fabulous and Fit Life~

 

"Don't ask what the world needs, ask yourself what makes you come alive.  And then go and do that.  Because what the world needs is people who are alive."  Howard Thurman

 

 

~Decide to be happy now.  Don't wait until the day all your bills are paid or  the kids have grown up or  you've lost 50 pounds.  Today is your "someday" so make it count because tomorrow is not promised.

~Share your talents, gifts, skills with people in your community.  When we are able to help others that are in need, we often end up helping ourselves in the process.

~Set goals and begin to accomplish them by taking one step out of your comfort zone.  When you step out of your comfort zone, you'll propel yourself in the direction you want to go.  Take a risk, challenge yourself, learn a new skill.......try something-anything new once in a while.

~Kick Negative Nellies and Energy Vampires to the curb by being picky about the company you keep.  Surround yourself with positive people who have similar intrests and goals as you.

~Become an expert on yourself.........what kind of things do you like to do?  What are your strengths and weaknesses?

~Never settle for something less when you can settle for something more.  Don't short change  yourself, because the way you present yourself to the world is the way the world will perceive you.

~Focus on what matters to you most.........( faith, health, family, work, friends, education, reading, voluteering) and never, ever give up until you get what you want and even then, keep pushing forward on to something else.

~Exercise more and stress less.  Eat as healthy as you can and have "treats" in moderation- don't deprive yourself.   At the beginning of the day as well as at the end of the day, you are responsible for your emotional, physical and mental health. 

~Smile often and laugh a lot. 

~Be happy, grateful, say "thank you" and live life by your own set of rules.

~Be oh so good to yourself, so that you can be good to others.

~Don't just sit there and let life pass you by, go ahead and dream......dream big and develop a plan to make them come true.

~It's okay to reflect on your past once in a while but don't dwell on it cause it's history.  Face the world with arms wide open and focus on better and finer things in life.

~Empower yourself and others.  Believe in yourself and others.   Angels, hope and inspiration are all around us, so keep the faith.