Run/Walk/Run – The Galloway Method


Here is the procedure:

  1. Usually done during the middle of a recovery “walk day” between runs or during the warm down walk on a running day.
  2. Warm up by walking very gently for at least 5 minutes – then do the following Drill.
  3. For 10-20 seconds, pick up the cadence of the walk by shortening stride.
  4. Walk gently for 30 seconds.
  5. Keep alternating segments, finding a cadence or rhythm that is quicker.
  6. Ease back on the cadence if you lose smoothness.
  7. First day, do this for ten minutes.
  8. Increase by 3-4 minutes on each successive session.
  9. Goal is to have 20-30 minutes total in this workout.
  10. Do this once or twice a week to maintain adaptations.






Jeff Galloway Resources:

Run/Walk/Run Timer 

All The Special Spaces

We moved!! And we are in love 💞 We took the time to make special spaces. Little nooks that hold a special meaning, bring harmony, inspire and excite. I wanted to share some with you!

The Entryway (Foyer)



This is my most favorite window in the apartment and we have some nice windows. I refuse to cover this window up. Instead I hung a glass bobble that belonged to one of my best friends, family really, who passed away at the very young age of 26. After he past this was one of the things left to me.

A special place for a special something!




The Living Room



For the things you have no place for, decorative storage boxes! We had a lot more closet space in the other apartment for things like weights, weight plates, resistance bands, etc. I found these super cute nautical boxes at Michael’s, on sale! Living room is neat and tidy with pretty boxes and you’d never guess the contents unless we told you 😉

Also in the living room I added some silk flowers at the top of our tall bar. Eye catching next to our dolphin statue that keeps breaking (alas this is why the baby is in the incense part of the statue). The was bought for me somewhere overseas, not sure where.

The teals and blues in our living room matched nicely with this little wood plaque I found on my Michael’s trip. It’s a daily dose of motivation for us!

Illumination & Scentsation (yep made my own word). This little lamp is my favorite lamp. We have anchor lamps, but this one is special 💙 I think we bought the lamp from Wayfair online?  And the warmer is a little more teal than it looks in this photo. But I love Scentsy!

We have a fireplace!! A wood burning fireplace!! I am so excited about this. And the little white dog I found at Christmastime it sat alone on a shelf for weeks at what was then our local grocery store. It being a chihuahua and having lost our little chi girl late summer it was still an open wound and this little white chihuahua called to me to take her home. So, I did and it worked into the few decorations I put up. But when everything was packed away after the holidays, the little white chihuahua statue somehow was missed in the holiday packing. So I presumed she was not really a “holiday” dog, even though she was found among all the holiday decorations on the shelf during the after holiday sale. So she now sits proudly at the fireplace, a guardian of our hearth.

The Dining Room


Our dining area has a completely different feel than the beachy and bright living room. To be honest I think I would need 4 or 5 apartments to feed my eclectic decorating ideas. So the dining room is richer hues of greens, deep wine and browns.

The first thing you see as you enter the room is the rather larger two piece lotus wall hanging. This is a super special piece to me and is another that was inherited from my friend who passed away. This piece will always have a prominent place in our home. It has come to mean as much to me as it did to him.

Buddha lives here in the dining room. And the wee box that sits in front of him is filled with tiny pretty stones and sea shells I’ve collected over the years. In Buddha’s hand is very pretty stone wrapped in molten silver with a silver dragonfly. This has always been a lucky piece for me. Kind of my version of a worry stone.

On the breakfast bar I created a whimsical fairy vase. The two fairy’s dancing in the grapevines were another holiday tree decoration that just never made it to stay with the holiday decorations. In no way does this go with the rest of the decor in the room but I love them nevertheless!

And we made a tea cart that sits off to corner of the room to hold all our pots, teas and tea accessories. It’s a corner of the room that just gives off the vibe of relaxation. And perfect for after dinner/before bed sipping.

The Bathroom


Brian Kessinger designs some of the cutest strangest paintings I’ve ever seen. He is one of my favorite artists and this one found it’s home in our bathroom! If you’d like to see more of his work, check out…

Brian Kessinger’s Tea Girls

The Office/Game Room


It wouldn’t be right if I didn’t add some of my hubby’s doing. I’m not as much of a gamer as he is, but this is really quite cool looking. I love the colors and the energy it vibes is intense! This room is pretty much all his to decorate. It’s deep reds, purples and blacks. The room has a bit of an oriental flare to it. I seriously need multiple homes lol!

And lastly….

The Bedroom

PicMonkey Collage Our bedroom is done in dark ocean blue with touches of green. Kind of a dark water thing going on. The artwork in the middle (The Legend of Zelda: The hardest battle lies within (original)) is our color pallet we’re working off of. It’s an in progress kind of project.

The Scentsy warmer and lava lamp are peaceful and help me get my zzzz’s. I’m a horrid insomniac that’s learning all kinds of tricks to get my sleep goals accomplished for the night!

Thanks for taking a walk around the apartment with me. I guess it was a way to show a bit of “me” to all of you. I’m quirky and eclectic and rather quiet so I guess hard to get to know. So little things like this help show you me and my world!





Yoga Mat By: Gaiam – Hana Singlet By: INKnBURN
Up off my buns finally. Been in a physical rut/dead stop for quite some time. Struggles are real, depression and loss are real and not always is it easy to bounce back. I tend to shut myself off and hide from the world till I am stronger again. I think it’s because I never want anyone to see or know when I am hit hard and feeling weak and vulnerable. Shutting myself down has always been my go to fix. But it doesn’t work, it only makes things worse.
So I have a new attitude, new goals, and a new fitness schedule. It’s easy and flexible and will allow me to ease myself back into it all while still pushing my limits but giving me room to change things up. In the past I’ve tried to adhere to rigid schedules (that I made for myself) and ultimately I burned out fast. I pushed to hard in some aspects and not hard enough in others. But now I feel my head’s back in the game and hubby and I are working to be a support system instead of being negative enablers. You know how that story goes. I’d say how about stopping for a doughnut and while yeah one doughnut is fine, once in a while, us leaving with four doughnuts and neither trying to talk the other back to just one, or better yet none in NOT fine.
We’ve sadly loved each other so much we’ve allowed each other to be lazy and excuse away and let back in bad eating habits. Now we’ve acknowledged the problem and are facing it head on. We’ve turned the page and now love each other enough to say no, to give that push when needed and to be the reminder that we can do better and strive for more. We’ve moved and LOVE the place and with that have good vibes and positive energy flowing again (photo’s to come)!
So yeah, back to my schedule….
I’m getting back to the basics and starting all over again. This will help me focus and small improvements and specific goals.
Monday – Yoga
Tuesday – Run/Walk/Run
Wednesday – Cross Train/Weights
Thursday – Run/Walk/Run
Friday – Yoga
Saturday – Long Run/Walk/Run
Sunday – Rest/Stretch
When we moved we moved near two amazing things,  a park and a yoga/meditation/reiki studio! We also live near a gym and the YMCA (looking into memberships). And I also have a couple at home video’s I love. Bob Harper has a great series of video’s that are complete cardio conditioning, these are my go to when I am at home and need a good strength workout. He also has one of my all time favorite Yoga dvd’s. But I also follow a few yogi’s online and I’m going to check out Beachbody’s new release, 3 Week Yoga Retreat. Seane Corn, Travis Eliot, Shiva Rea and Rodney Yee are some of the online yoga teachers I follow. Another great source for yoga is Gaiam! I am hoping to incorporate some of the RWB‘s Death By Sled workouts @TheVault (it’s gonna hurt!). I’m dying to try kickboxing!
Toss in some hiking, hula hooping, swim training (yikes) and maybe some biking and climbing for a bit of flavor and I think I’ll be doing just fine. Oh and don’t forget RACES!! They are a huge motivator and so much fun!!
I am so thankful for my husband, friends, and family that stick by and remind me that even when life gives you those lemons, oranges and grapes are out there too. I’m thankful for my INKnBURN, RunJunkEes, RWB, and Hogwarts Running Club families out there who even when I’m not participating give me the motivation and inspiration I need to pick myself back up again. You have no idea how inspiring you really are 💙
So if you’re out there and life gave you some set backs and kicked your butt to the ground, just remember that when you fall, you can rise again. So start climbing back out of it and live. Live life loud and embrace ever single moment with your whole heart. It’s your one sweet life. Don’t let anyone’s judgement hold you back, even your own. I believe in you and I believe in me. We can do this 💜

Impermanence – Eternally Existing and Dissolving

I follow this blog and read this article a while ago and wanted to share it with my readers and so I tucked it away and then was busy with the holidays. This is beautiful and very in tune with my own perceptions, enjoY

Everything comes into being and then dissolves. Whenever you encounter suffering in your life you don’t have to worry because nothing lasts forever. This suffering is not permanent…..continue reading

Being an Empath

“Empaths are highly sensitive, finely tuned instruments when it comes to emotions. They feel everything, sometimes to an extreme, and are less apt to intellectualize feelings. Intuition is the filter through which they experience the world. Empaths are naturally giving, spiritually attuned, and good listeners. If you want heart, empaths have got it. Through thick and thin, they’re there for you, world-class nurturers. ” ~ Dr. Judith Orloff


I am an empath. Or have the tendency. I pick up on emotions, mannerisms, truths, lies, illness very quickly and feel them very acutely. Many people call being an empath a slice of science fiction. But if you were one, you would understand better. I never looked at it as something out of science fiction. It’s always just been a part of me. To understand what an empath is, does, feels, is to understand me a little better.

I don’t see it as anything supernatural. I do see it as a blessing and at times a curse. But I believe some people are just born more in tune with certain things. Like when some have perfect pitch, or can see the mathematics behind musical progression. We are all born with “something”, and this is what I was born with.

I found an article the other day that summed it up pretty nicely. Since then, the article is gone so I can’t give credit where credit is due. But I copied it to show to someone. And want to share it here.

smiling young woman in summer field show heart shape hands sign

Things You Will Notice When You are in The Presence of an Empath

1. We are accused of being “too sensitive” or “too emotional.”
Empaths are not “too” anything. They feel things deeply- both positive and negative. They are in touch with their emotions, and yours. Though it might be harder for an empath to operate in a world designed for less-sensitive people, being an empath has several positive aspects.

2. We can’t stand being lied to.
All it takes is a simple glance in your direction to know you are lying to us. A lot of people don’t realize this, but being lied to really sucks for an empath. We feel it ooze into every aspect of the relationship…and it usually ends them.
3. Negative media images directly affect us.
It’s hard, almost impossible, for an empath to “unfeel” something. We avoid the news, and if we see something upsetting, our emotions are a mess for quite a while. Imagine feeling overwhelming sadness and suffering every single time you saw something violent or upsetting on the news. That’s what it is like for us.

4. Crowded places can overwhelm us.
Empaths exist in all personality types, including introvert and extrovert, but even the outgoing ones are easily overwhelmed in crowds. The sheer force of energies and feelings you absorb is exhausting. You might like going to concerts and sporting events, but once there, you can’t wait to leave.

5. We love to heal.
Empaths want what is best for you and your wellbeing. Of course, as with all of our advice, it is only helpful if you actually implement it in your life.


6. We are sensitive to stimulants and medications.
Coffee, certain teas, energy drinks, soda- anything with caffeine makes us more anxious and agitated than the rest of the world. And, when it comes to medications, we try to avoid them as much as possible because of the myriad of side effects we experience.

7. We can only be us.
As far as honest people go, empaths are the truest friends you could ask for. We know who we are and we embrace it fully. It’s other people who seem to have an issue with our sensitive nature and honest attitude.

8. We experience what you are experiencing.
If someone we are close to is ill, depressed, or agitated, we display those same symptoms. We are so connected to what you are going through, that we go through it with you.

9. We don’t like animals, we LOVE animals.
Empaths don’t have pets, we have family members. When we see an animal in the wild, we see a soul…perfect and pure. We talk to them in various ways just as you would your best friend, and guess what…they talk back.

10. Tired, exhausted, and fatigued is normal for us.
Because we absorb so much from others, we don’t just deal with our own emotional and mental drains, we deal with everybody’s.

11. If we give advice, take it. If we take the time to listen to your dilemma, and give you heartfelt advice, just listen to it. We know what we are talking about and if you ask for our advice and ignore it, well, let’s just say it kinda annoys us to no end.


12. We are easily distracted.
Perhaps it is due to our heightened sensitivity to everything around us, but empaths are easily distracted and tend to lose focus. It’s not a bad thing, we are simply enjoying all the small things you might not notice.

13. We can’t stand narcissism.
If you are head over heels in love with your reflection, your money, and your ego- just stay away. We really can’t roll our eyes any harder.

14. Certain sounds really bother us.
But it’s not just sounds. Certain textures, fabrics, bright lights and loud noises can really get to us. The polar opposite is true as well. Soft sounds, gentle caresses, and delicate tastes are also highly noticed, but in a pleasant way.

15. We are great listeners.
It’s true. You can tell us anything and everything about your life and we will listen. We will take that journey with you and experience all the highs and lows contained within. And what’s even better, is that we hold no judgement over what you tell us. We are there to help you, not to hurt you.




My Intention Word for the month of January is MOVE. Since the 1st I have diligently woke in the morning and immediately started the day with warm water and lemon (a new thing for me, even before my morning coffee. I’m liking this new morning ritual a lot more than I thought I would. And liking it so much, my morning coffee seems to be becoming more a beverage of taste choice more than necessity. I kind of am amazed by this. It’s the same feeling I had when I first decided to quit smoking. I though, nahhh that’ll never work. But even being healthy and making healthy choices can become a habit. Also since the 1st with my water I am heading directly for the elliptical and spending a half hour or so waking up my body with movement. This will likely get replaced with a morning yoga sequence later this month but will stay a part of my weekly movement schedule!

The other thing I noticed is that the less bravado I seem to have about starting a new habit, the easier it seems to accomplish. I took this new year to be a reset for myself. A complete re-alignment of my body, mind and soul. I’m one of those people who rush headlong into something with lots of fanfare and gusto and then I get bored or uninspired. So I needed to learn to work within my own boundaries and roadblocks to learn how to overcome them. And to learn to be my own inspiration instead of searching for outside sources. So I begin anew.

MOVE being the word for January had different meanings to me, multiple ones. For one, we are physically moving in a few months and making some decisions as to where later this month. Also move…ment out of my own negative head space that I’d been in regarding my progress with races.

You see I know a lot of very fast runners. I even know quite a few very fast race walkers. And I found myself kicking myself down for not achieving things as fast as others do. This again is another bad habit of mine. Never feeling good enough for myself. Not embracing my progress because my progress did not meet MY expectations.

Well, enough of that nonsense. I am only damaging myself and slowing myself down. So, MOVE…ment away from self deprecation and negative self judgement. And replace it with embracing accomplishment and even minuscule advancement.

I entered this challenge for this month. I adore yoga and have been avoiding it knowing that yoga makes me come face to face with the underlying issues that trouble me. But my new mindset has me excited to take this journey . Some times you have to take steps backwards to move forward and this is my step back. (If interested, click the image to find out more about the free challenge).


And also this month I’m setting up my new running schedule and cross training schedule. Instead of doing what I read others say to do, instead, I’m going to do what feels right and what inspires me and absorbs me in a fabulous way! More on that as the year progresses!

But for now I’m just happy that I am inspired with movement and feeling the joy again as I begin my re-set year! The last six months of this past year were pretty rough. I’m happy to say it’s 2017!



The Multiple Intelligence Quiz & My Results

Congratulations, you’re Nature Smart!

Naturalistic intelligence refers to one’s sensitivity to the natural world.

Individuals who are high in this type of intelligence are more in tune with nature and are often interested in nurturing, exploring the environment, and learning about other species. These individuals are said to be highly aware of even tiny subtle changes to their environments.

Idol:  Steve Irwin

Characteristics of Naturalist Intelligence

  • Has a great sensitivity for nature and wildlife preservation
  • May enjoy camping, gardening, hiking and exploring the outdoors
  • Interested in subjects such as botany, biology and zoology
  • Animals are attracted to them


The Four Elements Personality Quiz & My Results


As a Water person you are gentle yet deeply complex and layered.

Strengths: Empathetic, sensitive, intuitive, caring, nurturing, good at listening, open-minded, accepting, mystical, artistic.

Weaknesses: Self-pitying, moody, unreliable, unpredictable, resentful, illogical, weak-willed, addictive personality.

Power Stones: Moonstone, aquamarine, lapis lazuli

Sacred Colors: Silver, turquoise, blue

How the water type can become more balanced: Learn to balance emotion with thought (the right side of the brain with the left). This will help you to become more emotionally and psychologically stable.




The Sound of Footsteps

“Work like someone else is working 24/7 to take it all away from you” – Mark Cuban

My dose of inspiration for the coming new year. This quote will be my driving force!

Motivational Video – The Sound of Footsteps
Created at Your World Within
Speech by Eddie Pinero
Music by Eddie Pinero

Christmas Story: For the Man Who Hated Christmas


Christmas Story:
For the Man Who Hated Christmas
By Nancy W. Gavin

It’s just a small, white envelope stuck among the branches of our Christmas tree. No name, no identification, no inscription. It has peeked through the branches of our tree for the past ten years.

It all began because my husband Mike hated Christmas. Oh, not the true meaning of Christmas, but the commercial aspects of it—overspending and the frantic running around at the last minute to get a tie for Uncle Harry and the dusting powder for Grandma—the gifts given in desperation because you couldn’t think of anything else.

Knowing he felt this way, I decided one year to bypass the usual shirts, sweaters, ties and so forth. I reached for something special just for Mike. The inspiration came in an unusual way.

Our son Kevin, who was 12 that year, was on the wrestling team at the school he attended. Shortly before Christmas, there was a non-league match against a team sponsored by an inner-city church. These youngsters, dressed in sneakers so ragged that shoestrings seemed to be the only thing holding them together, presented a sharp contrast to our boys in their spiffy blue and gold uniforms and sparkling new wrestling shoes.

As the match began, I was alarmed to see that the other team was wrestling without headgear, a kind of light helmet designed to protect a wrestler’s ears. It was a luxury the ragtag team obviously could not afford.

Well, we ended up walloping them. We took every weight class. Mike, seated beside me, shook his head sadly, “I wish just one of them could have won,” he said. “They have a lot of potential, but losing like this could take the heart right out of them.” Mike loved kids—all kids. He so enjoyed coaching little league football, baseball and lacrosse. That’s when the idea for his present came.

That afternoon, I went to a local sporting goods store and bought an assortment of wrestling headgear and shoes, and sent them anonymously to the inner-city church. On Christmas Eve, I placed a small, white envelope on the tree, the note inside telling Mike what I had done, and that this was his gift from me.

Mike’s smile was the brightest thing about Christmas that year. And that same bright smile lit up succeeding years. For each Christmas, I followed the tradition—one year sending a group of mentally handicapped youngsters to a hockey game, another year a check to a pair of elderly brothers whose home had burned to the ground the week before Christmas, and on and on.

The white envelope became the highlight of our Christmas. It was always the last thing opened on Christmas morning, and our children—ignoring their new toys—would stand with wide-eyed anticipation as their dad lifted the envelope from the tree to reveal its contents. As the children grew, the toys gave way to more practical presents, but the small, white envelope never lost its allure.

The story doesn’t end there. You see, we lost Mike last year due to dreaded cancer. When Christmas rolled around, I was still so wrapped in grief that I barely got the tree up. But Christmas Eve found me placing an envelope on the tree. And the next morning, I found it was magically joined by three more. Unbeknownst to the others, each of our three children had for the first time placed a white envelope on the tree for their dad. The tradition has grown and someday will expand even further with our grandchildren standing to take down that special envelope.

Mike’s spirit, like the Christmas spirit will always be with us.

Source: Woman’s Day 2009