Without taking daily time for yourself, exhaustion sets in. Mental health declines, sleep becomes disrupted, and unhealthy food and habits creep in. When this happens, it’s time to hit the brakes. Life might not allow for full workouts or activities that fulfill you emotionally, but that doesn’t mean you need to stop entirely.

Find ten minutes a day for yourself. This could include a walk, a few yoga poses, reading, art, or meditating. Try to get outside and breathe in the fresh air. Taking just a few minutes daily can restore balance and maintain consistency in self-care.

Feeling overwhelmed may make it seem impossible to carve out ten minutes, but look closely at your day. Do you spend more than ten minutes scrolling the internet, sitting in the break room, or watching TV? Use part of your lunch break for a walk, eat on the move, or invite co-workers for a midday stroll. If you have kids, bring them on a family walk. It might not be alone time, but it’s still movement—and every step counts!

When life gives you more time again, the consistency you maintained will make it easier to return to your sport and keep your fitness level intact. Completely stopping can make restarting harder. Never feel bad about decreasing your time spent on endurance sports. Instead, appreciate what you can do, even if it’s just ten minutes. Consistency, no matter how small, builds self-worth and a sense of accomplishment.

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I’ve got some exciting news to share! After three long years of non-stop hustle and grind, I’ve decided it’s time for a well-deserved break. That’s right – I’m officially unplugging from work and social media for a whole week, and I couldn’t be more ready for it!

Over the past three years, I’ve poured my heart and soul into my work, my athletes, and my community. But in the midst of all the hustle, I realized I’d neglected something crucial: myself. So, I’ve made the bold decision to hit the pause button, step back, and focus on recharging my batteries.

This upcoming summer is shaping up to be one for the books – full of hosting races, work commitments, and big life changes on the horizon. Before diving headfirst into the chaos, I want to take advantage of the beautiful weather and inspiration right here in the desert. It’s time to bask in the sunshine, breathe in the fresh air, and reconnect with myself and the world around me.

During my week-long hiatus from April 12th to the 20th, I’ll be embracing the simple joys of life: closing my eyes and resting, practicing mindfulness, playing outside, indulging in creative pursuits like painting and baking, and most importantly, letting go of schedules and plans. It’s all about being present, living in the moment, and rediscovering the joy of simply being.

Now, I won’t lie – the thought of disconnecting entirely is a bit daunting. It’ll be tough not to glance at my phone or respond to athlete inquiries, but I’m up for the challenge. This break is about reclaiming my time, my energy, and my peace of mind – and I’m determined to make the most of it.

But here’s the best part: I’m not embarking on this journey alone. I’m inviting each and every one of you to join me in this challenge – to take a week off, unplug from the noise, and prioritize self-care and rejuvenation. Let’s show ourselves some love, embrace the freedom of unplugging, and return feeling refreshed, renewed, and ready to conquer whatever lies ahead.

So, mark your calendars and join me on this adventure towards self-renewal. Together, we’ll rediscover the power of slowing down, tuning in, and finding peace in the present moment. See you on the other side – refreshed, revitalized, and ready to take on the world!

With love and gratitude,

Kristina

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In his poignant quote, Ruiz captures the essence of this inner child – the part of us that emerges when we’re lost in the moment, immersed in play, or expressing ourselves freely. These are the moments when we feel most alive, most authentic, and most at peace with ourselves and the world around us.

But why is it so important to embrace this inner child? Because, as Ruiz suggests, these are the moments when we are truly ourselves – unburdened by the past, unafraid of the future, and fully present in the here and now. It’s a reminder that happiness isn’t found in external achievements or material possessions, but in the simple act of being ourselves.

So how do we tap into this childlike joy in our everyday lives? It starts with giving ourselves permission to play, to explore, and to express ourselves without fear of judgment or criticism. Whether it’s through painting, writing poetry, playing music, or simply letting our imaginations run wild, finding moments of creativity and play can reignite that spark of joy within us.

But it’s not just about indulging in fleeting moments of fun – it’s also about recognizing the importance of self-care and nurturing both our bodies and minds. Just as children need proper nourishment and exercise to thrive, so too do adults need to prioritize their physical and mental well-being. Whether it’s through regular exercise, nutritious meals, or practices like meditation and mindfulness, taking care of ourselves allows us to show up fully in every aspect of our lives.

And perhaps most importantly, embracing our inner child means leading by example for the next generation. By showing our children the importance of play, creativity, and self-expression, we empower them to embrace their own inner light and live authentically in a world that often tries to mold them into something else. It’s a reminder that the key to happiness lies not in conformity or perfection, but in embracing who we truly are – playful, curious, and endlessly creative beings.

So let’s make a commitment to nurture our inner child, to play, to explore, and to express ourselves freely. Let’s create a life that’s filled with joy, wonder, and boundless possibility – because, as Don Miguel Ruiz reminds us, the happiest moments of our lives are when the real us comes out to play.

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Life is a grand journey, isn’t it? A winding path filled with twists and turns, highs and lows, joys and sorrows. And while we all share the same destination in the end, it’s the journey that truly defines us – the moments we cherish, the lessons we learn, the connections we forge along the way.

Here are some reflections on how to embrace the journey and live life to the fullest:

1. Cherish Connections: Take time to cultivate meaningful relationships with friends, family, and kindred spirits. These connections are the threads that weave the tapestry of our lives.

2. Nurture Body & Mind: Care for your body and mind with love and kindness. Nourish yourself with nutritious food, movement, rest, and moments of stillness. Your body is your temple – treat it with reverence.

3. Believe in Miracles: Keep the flame of hope burning bright in your heart. Believe in the magic of possibility and the power of miracles. Miracles happen when we least expect them, often in the most ordinary moments.

4. Spread Love & Kindness: Be a beacon of light in the world, spreading love, kindness, and compassion wherever you go. Small acts of kindness can ripple outwards, creating waves of positivity that touch countless lives.

5. Embrace Change: Life is ever-changing, and that’s okay. Embrace change as a natural part of the journey, and adapt with grace and resilience. Change can lead to growth, transformation, and new adventures.

6. Chase Dreams & Find Joy: Pursue your passions with gusto and follow your dreams with unwavering determination. But don’t forget to savor the simple joys along the way – laughter, sunshine, a warm embrace.

7. Seek Truth & Listen: Question the status quo, seek truth, and form your own opinions. Listen to others with an open heart and mind, honoring their unique perspectives and experiences.

8. Practice Forgiveness: Release the weight of resentment and embrace the healing power of forgiveness. Forgive yourself and others, and let go of the past to make room for a brighter future.

9. Honor Spiritual Beliefs: Respect the diverse spiritual beliefs of others, recognizing that there are many paths to enlightenment. Allow others the freedom to explore their own spiritual journey, just as you do.

10. Appreciate Nature’s Beauty: Take time to connect with the natural world around you – the rustle of leaves, the song of birds, the scent of wildflowers. Nature is a source of boundless beauty and inspiration.

Remember, life is a precious gift, meant to be lived with love, forgiveness, and happiness. Embrace the journey with an open heart, and cherish every moment along the way.

With love and gratitude, Kristina

#EmbraceTheJourney #LiveFully #SpreadLoveAndKindness

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In our pursuit of greatness, we often overlook the inherent beauty of simply showing up and giving it our all. We forget that life – and by extension, our athletic endeavors – can be unpredictable. Some days, we wake up feeling invincible, ready to conquer the world and shatter our personal records. Other days, we’re weighed down by emotional struggles or physical limitations that make even getting out of bed feel like an insurmountable challenge.

But here’s the thing – regardless of what each day brings, we have the power to choose to do our best. Whether it’s setting a new personal best, honoring our body’s need for rest and recovery, or simply taking that first step out the door, every action we take is a testament to our commitment to ourselves and our journey.

So how can we improve our mindset to focus on the value of doing our best, even when it seems trivial or small? Here are some tips to consider:

1. Practice Gratitude: Take a moment each day to reflect on what you’re grateful for. Focusing on the positive aspects of your life can help shift your perspective and remind you of the value in every effort, no matter how small.

2. Set Realistic Expectations: Understand that doing your best doesn’t always mean achieving monumental feats. Set realistic expectations for yourself and acknowledge that some days, your best may be simply getting through the day with grace and resilience.

3. Cultivate Self-Compassion: Be kind to yourself, especially on days when things don’t go as planned. Recognize that setbacks and challenges are a natural part of the journey, and treat yourself with the same compassion and understanding you would offer to a friend.

4. Focus on Progress, Not Perfection: Instead of fixating on the end goal, celebrate the progress you’ve made along the way. Every step forward, no matter how small, is a step in the right direction.

5. Practice Mindfulness: Stay present and mindful in your daily activities. Pay attention to the sensations in your body, the thoughts in your mind, and the emotions you’re experiencing. By staying grounded in the present moment, you can better appreciate the value of each effort, no matter how seemingly insignificant.

Remember, doing your best isn’t about achieving perfection or meeting arbitrary standards of success. It’s about embracing the process, acknowledging your limitations, and finding strength and resilience in the face of adversity. It’s about recognizing that your best can look different from one day to the next, and that’s okay.

So the next time you find yourself falling short of a goal or feeling discouraged by the unpredictability of life, remember this – you will never regret doing your best. Whether you’re soaring to new heights or simply putting one foot in front of the other, every step you take is a victory in itself. Embrace the journey, cherish the moments, and always strive to do your best – because that, my friends, is where true success lies.

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Fueling for Performance:

As endurance athletes, our bodies require ample fuel to power through our training sessions and races. Protein, fats, and carbohydrates – the holy trinity of macronutrients – play vital roles in our performance and recovery.

• Protein: The building blocks of muscle repair and growth, protein is essential for rebuilding our bodies after intense workouts. Incorporate lean sources like chicken, fish, tofu, and legumes into your meals to ensure you’re meeting your protein needs.

• Healthy Fats: Don’t fear the fat! Healthy fats, found in avocados, nuts, seeds, and olive oil, are crucial for protecting our organs, regulating hormones, and providing long-lasting energy.

• Carbohydrates: Our primary source of fuel, carbohydrates are essential for powering our workouts and replenishing glycogen stores. Opt for whole grains, fruits, and vegetables to fuel your endurance endeavors.

Navigating Recovery:

Recovery is where the magic happens – it’s when our bodies repair and rebuild, stronger than before. But to optimize our recovery, we must prioritize rest, nutrition, and hydration.

• Sleep: Quality sleep is non-negotiable for endurance athletes. During sleep, our brains flush out waste, and our muscles undergo repair and regeneration. Aim for 7-9 hours of quality sleep each night to support optimal recovery.

• Alcohol and Recovery: While a post-race beer may be tempting, alcohol can impair recovery by disrupting sleep patterns and negatively impacting heart rate variability (HRV). Enjoy alcohol in moderation and be mindful of its effects on your recovery.

Caring for Your Mental Health:

Endurance sports can be both physically and mentally demanding, making it essential to prioritize our mental well-being. Whether through therapy, coaching, or holistic practices, seeking support is a sign of strength, not weakness.

• Therapy vs. Coaching: Traditional therapy and coaching offer distinct approaches to mental health and personal development. While therapy delves into past traumas and deep-seated issues, coaching focuses on goal-setting, accountability, and creating actionable steps for growth.

• Holistic Healing: Holistic therapies like meditation, yoga, and energy healing offer alternative paths to mental wellness. These practices promote balance, mindfulness, and inner peace, complementing traditional forms of therapy and coaching.

A Call to Action:

I offer comprehensive coaching for endurance athletes, integrating physical training with holistic approaches to mental health. If you’re seeking joy, balance, and fulfillment in your endurance journey and beyond, reach out today. Together, let’s nourish your body, nurture your mind, and embark on a journey of holistic wellness and optimal performance. Your best life awaits – let’s make it happen!

Remember, endurance is not just about crossing the finish line – it’s about thriving in every step of the journey. Here’s to a life filled with health, happiness, and endless adventure!

#NourishYourBody #NurtureYourMind #EnduranceWellness

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Let’s talk about something that often gets overshadowed in the excitement of race prep: finding balance. It’s normal to feel a mix of excitement, passion, and yes, even anxiety as race day approaches. But it’s essential to nurture your mind and body throughout your training journey, rather than sacrificing everything else in pursuit of your goals.

Here’s how to strike that delicate balance and cultivate a healthy relationship with your sport:

1. Reflect on Your Why: Take a moment to reflect on why you’ve chosen your goal race. What drives you? What excites you? Remind yourself of the joy and passion that initially drew you to endurance sports.

2. Turn Anxiety into Motivation: Acknowledge any anxiety or fears you may have about race day, but don’t let them consume you. Use that energy as fuel to propel you forward in your training. Channel your nerves into motivation to push yourself to new heights.

3. Embrace Imperfection: Accept that you may not achieve your goal on race day, and that’s okay. What’s important is that you did your best and gave it your all. Celebrate the journey, regardless of the outcome.

4. Include Loved Ones: Don’t let training consume your life to the point of isolation. Include friends and family in your training journey. Share your victories and challenges with them, and make time for quality moments together.

5. Practice Mindfulness: Incorporate mindfulness into your daily routine. Take time to savor the present moment, whether you’re on the trails, spending time with loved ones, or simply enjoying a quiet moment of solitude.

6. Fear Not Failure: Remember, failure is not the end of the road – it’s a stepping stone to growth and improvement. As long as you give it your best effort, you haven’t failed.

7. Diversify Your Life: Make time for activities outside of your sport. Take a day off each week to indulge in hobbies, spend time with friends, or simply relax and recharge. Explore new interests and passions to enrich your life beyond the trails.

As a coach specializing in the mental health aspect of endurance training, I’m here to support you on your journey to finding balance and harmony in your mind and body. With a holistic approach that integrates mindfulness, self-care, and personalized coaching, together, we’ll calm your mind while improving your fitness.

Remember, the true beauty of the endurance journey lies not just in the destination, but in the journey itself. Let’s embark on this adventure together and find joy in every step of the way. #FindingBalance #MindBodyConnection #EnduranceJourney

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As an endurance coach, I’ve seen firsthand the profound impact that mental well-being can have on athletic performance. Our bodies don’t distinguish between physical and mental stress – whether it’s the burn in our muscles or the weight on our minds, our entire being feels the strain.

It’s essential to cultivate a healthy relationship with our sport – one that honors both the body and the mind. This means recognizing that rest and recovery are just as important as pushing our limits on the trails. It means listening to our bodies’ cues and respecting their need for downtime. And it means acknowledging that our worth as athletes is not defined by our race times or podium finishes, but by the joy and fulfillment we find in the journey itself.

But what happens when injury strikes or the post-race blues descend like a heavy fog? How do we navigate the depths of despair and find our way back to the light?

First and foremost, it’s crucial to acknowledge and validate our emotions. It’s okay to feel disappointed, frustrated, or even angry. But it’s also important to remember that these feelings are temporary and that brighter days lie ahead.

Navigating Injury:

• Listen to your body: Pay attention to warning signs like persistent pain or discomfort, and don’t ignore them.
• Seek professional help: Consult a healthcare provider or physical therapist to diagnose and treat the injury properly.
• Focus on recovery: Follow the prescribed treatment plan, which may include rest, rehabilitation exercises, and gradual return to activity.
• Stay positive: Use the injury period as an opportunity to focus on other aspects of your health, such as flexibility, strength, and mental resilience.

Overcoming Post-Race Blues:

• Acknowledge your feelings: It’s okay to feel a mix of emotions after a race, including disappointment, sadness, or even emptiness.
• Reflect on your achievements: Celebrate your accomplishments, no matter how big or small, and recognize the hard work and dedication that went into your training.
• Set new goals: Channel your energy into setting fresh goals and mapping out your next steps in your endurance journey.
• Stay connected: Reach out to fellow runners, friends, or a support network to share your experiences and gain perspective.

Finding Balance in Your Training:

• Prioritize recovery: Incorporate rest days, active recovery activities, and sufficient sleep into your training plan to prevent burnout and promote overall well-being.
• Mix it up: Include a variety of workouts, such as cross-training, strength training, and flexibility exercises, to maintain balance and prevent overuse injuries.
• Listen to your body: Tune in to your body’s signals of fatigue, soreness, or mental exhaustion, and adjust your training accordingly.
• Set realistic expectations: Strive for progress, not perfection, and be kind to yourself when life’s demands require flexibility in your training schedule.

Understanding Your Body’s Response to Stress:

• Physiological response: Your body reacts to both physical and mental stress with the release of stress hormones like cortisol and adrenaline, which can impact your energy levels, immune function, and overall health.
• Mind-body connection: Mental stress can manifest as physical symptoms like muscle tension, headaches, or gastrointestinal discomfort, highlighting the interconnectedness of the mind and body.
• Coping strategies: Practice stress management techniques such as deep breathing, mindfulness meditation, and visualization to reduce the impact of stress on your body and mind.

As your coach, my role goes beyond prescribing workouts and analyzing splits. I’m here to support you through the highs and lows of your endurance journey – to provide a listening ear, a comforting shoulder, and the tools you need to navigate life both on and off the trails.

Together, we’ll explore mindfulness techniques to quiet the chatter of the mind and foster a sense of inner peace. We’ll practice visualization exercises to envision success and build resilience in the face of adversity. And we’ll cultivate a community of support and encouragement, where no runner is left behind.

So, my dear athletes, as you lace up your shoes and embark on the next leg of your journey, remember this – your mental health matters. Nurture it, cherish it, and let it be the guiding force that propels you forward, one step at a time.

And know that you are never alone. I am here to walk beside you every step of the way, cheering you on, lifting you up, and reminding you of the incredible strength that lies within.

Together, we’ll conquer mountains, chase dreams, and rewrite the narrative of what it means to be an endurance athlete – one mindful stride at a time.

With unwavering support and endless gratitude, 

Kristina

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1. Recognize the Significance of Downtime

Instead of viewing downtime as a setback, consider it a gentle nudge from the universe to realign your priorities and find balance in your life. Perhaps your body is calling out for rest, or maybe there are other aspects of your life that need your attention. Embrace this opportunity to step back, breathe, and reassess your relationship with your sport.

2. Embrace the Gift of Rest

In a culture that glorifies hustle and grind, downtime can feel like a foreign concept. Yet, rest is a vital component of any successful training regimen. Rather than resisting it, see it as a gift – a chance to recharge your batteries, heal your body, and emerge stronger than ever.

3. Explore New Horizons

Downtime doesn’t have to mean sitting idly by. Use this opportunity to explore new avenues and diversify your athletic pursuits. Cross-training can not only help maintain your fitness levels but also introduce you to new challenges and experiences. Whether it’s yoga, swimming, hiking, or cycling, find joy in exploring different activities that nourish your body and soul.

4. Manage Stress and Anxiety

It’s natural to feel a sense of panic or anxiety when faced with unexpected downtime. Instead of letting these emotions consume you, channel them into positive outlets. Practice mindfulness, meditation, or deep breathing exercises to calm your mind and soothe your soul. Remember, this too shall pass, and you will emerge from this period of downtime stronger and more resilient than before.

5. Focus on What You Can Control

While downtime may be out of your control, how you respond to it is entirely within your power. Rather than dwelling on the things you can’t do, focus on the things you can. Invest in your mental and emotional well-being, strengthen your relationships, and cultivate gratitude for the blessings in your life.

In the grand tapestry of your endurance journey, downtime is but a single thread – necessary for growth, balance, and resilience. Embrace it with an open heart and a peaceful mindset, knowing that it is simply another chapter in your ongoing evolution as an athlete and as a human being.

So, my fellow endurance warriors, as you navigate the ebb and flow of your journey, remember to find peace in the stillness, strength in the struggle, and gratitude in the gift of downtime. Your journey is uniquely yours, and every twist and turn is a part of the beautiful mosaic that is your life.

Embrace it fully, and trust that the path will unfold exactly as it’s meant to.

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1. Acknowledge the Changes: After a hiatus, your body won’t be the same as it was when you left off. Expect a higher and potentially more erratic heart rate, earlier muscle fatigue, and an overall increased difficulty in your workouts. Recognizing and accepting these changes is the first step in your comeback.

2. Start Slow, Listen to Your Body: Rather than attempting to pick up where you left off, evaluate your current physical condition. This may mean incorporating more walking, easy spins on the bike, and shorter distances initially. Trying to push yourself too hard too soon can lead to injury, so it’s crucial to meet your body where it’s at.

3. No Rush, Be Patient: Fitness does come back relatively quickly, but impatience can lead to setbacks. Embrace the initial challenges, and understand that it will take time before you regain the level of fitness you once had. Be patient and enjoy the process of getting back in shape.

4. Adequate Rest is Vital: While working on your comeback, prioritize rest. Your body needs time to recover, especially as you reintroduce physical activity. Avoid the temptation to increase workout intensity or duration too quickly. Patience pays off in the long run.

5. Gradual Increase in Intensity: As you rebuild your baseline fitness, start incorporating short intervals of speed work. Progress gradually and resist the urge to push yourself too hard initially. Additionally, slowly increase the distance of your long runs.

6. Strategic Training Approach: Alternate your weeks to allow your body to adapt and recover without risking injury. For instance, have one week dedicated to a single speed work session, followed by a reduction in the mileage of your long run. In the subsequent week, add a couple of miles to your long run and opt for a moderate-paced run instead of intense speed work.

7. Injury Prevention: Listen to your body, and if you sense an injury looming, address it promptly. Consider incorporating corrective movement exercises into your routine or consult with a qualified physical therapist specializing in athletes.

Conclusion: Getting back in shape after losing fitness is a journey that requires both resilience and patience. By acknowledging the changes, starting slow, and adopting a strategic approach to training, you’ll pave the way for a successful comeback. Remember, a mindful and patient approach will have you back at your peak performance in no time!

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