It is Wednesday...

The Eyes Have It… Its Tuesday. I went running this morning. It was still dark out. Had to put my headlamp on, plus I added a blinking white light to the front chest pocket of my jacket and a blinking red light to the back. I headed out into the cool morning my mind was clear, at least for a little while… As usual, my mind began to stir, and I begin to think. This morning, I thought about two of my class members and another client who had died over the past few months. The two class members were men in their 70’s and 80’s, and my client a woman in her mid-50’s. As I ran, I thought of their lives and how I knew them, now how I remember them. What came to mind was a clearly captured picture created in my memory that fondly reflects who they were. What did I see? It was the “twinkle”. The twinkle that I witnessed in their eyes. The bright twinkle I observed and had the honor to share with them. Being a teacher and educator by nature, I have had the amazing fortune to share in the accomplishments of others. Not in an intrusive way, not in any way that may diminish their very own bright and shiny feeling. I get to see it…in their eyes. As a fitness trainer my life’s work has been offering better health outcomes to those seeking it. Assisting and guiding them through the overwhelm of fitness and leading them into the calm of understanding THEIR VERY OWN BODY. Helping them learning how their bodies work and how to make them even better than they ever thought possible. A task, which at first can seem monumental but, once broken down into manageable parts, is TRANSFORMATIONAL! I work to help develop this (what I call) “transformation” and to SEE it happen almost every day. How? I look for the twinkle. That “spark”, that light in their eye. That moment of transformation: when a new exercise is conquered, a new level of balance and strength achieved, a better understanding of how an injury has repaired itself through hard work, a powerful feeling of better mobility and strength. There are many ways to manifest it – and it is usually quite individualized. It’s a new understanding, a paradigm shift, a transformation. These various transitions, when observed through my lens of fitness, well, that is when all the magic happens. It is the precise time individuals actually FEEL the transformation…is when I can SEE it. I SEE all they FEEL in that tiny, familiar, sparkly, bright light twinkle in their eyes. And when I see it, I cannot help but smile. For I know, quietly, in my own internal celebration for them, that they have changed their life…forever. They have climbed that extra step on the staircase of understanding and are now looking from a higher perspective. They feel it, they know it, they feel the effervescence tingling through their body and mind. And I, the by-stander, get to see it and share in their victory. I think most of you may have experienced this moment, with a friend, a family member, a small child, a student. I hope you remember the feeling YOU had, when you saw, the spark, the light…the twinkle. I feel certain that your recollection would be immediate and memorable. As I type now, I cannot help but smile as I reflect on the numerous “twinkles” I have had the privilege to see. This is one of the reasons I teach. I am blown away watching the sparks and twinkles I see reflected in my class members and clients. I see the transformations, baby step by baby step, and am in awe. Memorable. Impactful. Joy. Today… As I continued to run this chilly morning, I thought of the souls now lost to us in death, Sheryl, Tom, and Bob. I can see the moments I was able to share in their fitness, as a by-stander observing the twinkle. The many moments they felt…and I saw. For every time I see this happen, I too am given a new perspective and a chance to understand a little bit more about lives well lived. Each new day I am given an opportunity to find the spark, or twinkle, that may occur. I AM looking and when I see it…I will share a quick glance with them and acknowledge my understanding of what just happened. And, as I smile and look in their eyes…I respond back with my twinkle, my spark…and whisper from my soul through the sparkly twinkle of my eye, “Yeah…I saw that…and IT, and YOU, are amazing!” To the bright light inside of you...may you show the world! Be well, Suzanne ;-)

I was running the other day with my running partner Ellen. It was a beautiful summer day. All was right with the world. When we run together, we talk, we tend to chit-chat about all sorts of topics. There are times (rare, but some) when the sound is only the gentle touch of our feet hitting the ground or just one of us doing most of the talking the other listening. Some days…the run is just difficult for one of us. When this happens, we honor each other and vow to stay together – if you walk, I walk, if you slow down, I slow down. Finding a running partner like this is magic and I am thankful each day that I found Ellen. But the reason for that specific introduction was that this day was a day in the land of Covid-19. The state is trying to open more businesses but has deferred our opening (all fitness clubs still closed since March). This situation is frustrating, nerve racking, patience forming and faith lifting…all at once. The time of Covid-19 shutdown has made the entire world pause. And with this pause comes perspective. As a fitness trainer and coach my philosophy includes the importance of focusing on the little things. The small impactful changes, which over time become a strong foundation to make positive forward progress. But we cannot deny the many times we are looking for that BIG thing, that BIG thing that will make that BIG change. In my experience, it seems the big changes are usually not as successful, satisfying, nor as important as the influence the small changes can make over time. To bring this point home – I will lead us back to my recent run with Ellen. As we ran, we were about 40 minutes in to our 75-minute run. The clouds were still overhead and the wind mild as we ran under a canopy of trees spreading shade on our path. I think we both were at a quiet stage, listening to our feet press off the ground. So awesome. I felt myself working on my breath and posture, I felt free and strong. Then, as I inhaled a breath, a bug, a tiny gnat, flew its way into my mouth and directly to the back of my throat. A tiny gnat. Flew in my mouth. What could that do to a giant human? Well…plenty. When a gnat hits the back of your throat…as Ellen described later…the wings feel like they are still moving against the skin of your esophogus. (Yup, still moving, can you picture that?) I immediately stopped running. Stopped running like a cartoon charactor stop. Whyle E Cyote and the Roadrunner type of stop. A dead stop. I coughed and began to gag. Yes, gag, and instinctively bent over with all intentions of throwing up. The throat tickle that comes, it doesn't stop (must be the wings) and the strong reflexes from your brain force continued coughing, spitting, and gaging - a couple more times. Time stood still as I (making a spectacle of myself) worked to stop spitting and coughing. Ellen handed me a water bottle and I washed down the gnat. “Whew” …I say…in a breathy voice. We walked for a short time and then started back up on our run. Wouldn’t you know on our run today that both Ellen and I had been talking about the importance small changes make over time. The tiny significant steps taken to create a path forward. How habits are formed, and when identified are changable with one small idea. And, that small changes can be a light bulb moment to looking, and living, with new and different perspectives. (yes, Ellen and I are awesome as we run 😊). We both had agreed on the importance of small changes and the impact they can make. Then came the gnat. As we ran on, I giggled (still a bit breathy) and said to Ellen, “What an analogy...”, she looked over with a half-smile as I explained my thoughts, “Anyone who doesn’t believe that small changes can make a big impact... has never had a gnat fly in their throat!”. We laughed as we continued on, time was irrelevant. We were outside, together, taking small steps to make a big difference in our lives. Remember…do not discount those small changes over time. Hang in there, be consistent and know that the “gnats” of the world can influence our lives in a big way! Carry on, one step at a time, Suzanne

Hello everyone! As a personal trainer, health coach, all around motivator – I need to say one thing during this time of quarantine. Put on some real pants. This pandemic has created very lucrative opportunities for lycra and fleece to dominate our lives. Where just a few short weeks ago, it was only on weekends and a couple of evenings the comfort ruled, but now the comfortable pant situation has infected us all. Don’t deny it. If you have been following the stay home rules and found yourself home, you are in (what I fondly call), stretchy pants. They may not be yoga pants, but they are fleece, flannel, cotton or something like that – and have a drawstring or gentle elastic. Newsflash. This world is not real. The pandemic will end, maybe not tomorrow, or in a month, but it will end. And, if you have been lounging comfortably in your stretchy pants, well let me tell you, you will have a very rude awakening. Stretchy pants allow you to eat all day, to lay down and feel comfortable, to sit longer periods of time, curl up your legs in a super comfy chair. Yeah, yeah, laundry, meals, cleaning – that happens too - IN YOUR STRETCHY PANTS. Stop. Don’t deny it. If it isn’t some sort of comfortable material, your pants are that one pair of jeans that have always been too big for you. Now, they are your constant friend. Stop. You know, clothes don’t lie. You know, if you put on a non-stretchy pair of pants you may not be able to breathe, nor zip. Just think, if you wait to put these pants on another week, or month from now. Um…yikes. So, I say, go put on some REAL pants. Yes, the ones you know don’t always fit so well. The pair that is an awesome barometer to the snack fest extravaganza that quarantine can bring. Go put on a real pair of pants, walk around. This is the real world. This is why you need to keep moving. Oh, and while you are at it, maybe try some real undergarments too. Yep, real, not the stretchy comfortable type. To help you keep on track I think you would agree that you don’t need a scale for feedback. You just need a pair of real pants to give you the information you are looking for, right? Yeah, you know this is true. SO, go. Put on some real pants. Look at yourself in the mirror and know that the long days in stretchy pants will come to an end. Will you be ready? Just keep moving. Be well, stay safe, find the silver lining each day…and go put on some real pants. Suzanne

Baby steps…forward progress...one day at a time... With my personal training clients and regulars to my group exercise classes and I try to reinforce many various concepts of life that may contribute to more joy, more fitness, and more thinking. One of those concepts is the mystery of slow forward progress. What do I mean by that? There are many lessons to learn in this life we have. I don’t know about you, but one lesson continues to tap on my shoulder and hit me over the head when needed. Patience. Patience for me has evolved over time. When I was younger, it meant sitting still…you had to “BE patient”. As I got older the entire concept was difficult, “why do I need to be patient when I am surrounded by individuals who are not?” Now, I find myself redefining patience. Currently, I find that patience is this perspective: knowing there is a big picture out there but never losing sight of the path right in front of me. So here is a short story that may bring the point home. Running, early morning. Pothole meets foot and ankle twists as it drops off the edge of the pothole. While catching myself my body hurls forward. Wham. Dark, lying on my back, in the street, crawling to safety of the grass. Bad ankle sprain and a torn ligament in my right hand (dominant hand). Brace on left ankle, brace on right hand. Come on. As a fitness professional and someone who loves to “get out there and do”, its confining. V E R Y confining. But I hear the words I tell my clients; that it takes much longer for injuries to heal as we age, that there is a lot of extensive internal healing that needs to occur, the un-noticed impact the injury makes on your daily movement as we rehab (from limping, limited movement, staying still). It’s all impactful (see what I did there) to our recovery. Its been NEARLY 3 WEEKS since I fell (um, more like stumbled). Still cannot jog, still cannot grip the way I would like to…but, but…there is FORWARD PROGRESS. SLOW forward progress. That slow forward progress is vital to a complete recovery. And there it is…patience. Patience to see the path in front of you and take it one step at a time. One step at a time = slow forward progress. This concept holds true for all forms of exercise too! Slow forward progress is vitally important as you “start where you are” and make small successful steps. There is never a step too small…every half-inch, becomes an inch and slowly becomes several inches…then, a mile! Woo Who!!! The process of aging takes small steps forward each day, too. Each day we are one more day older. Slow. Forward. Progress. Wow. Just think if we could impact each of those days with just one small step of exercise or movement to bring better fitness and wellness. Each of those days we could feel better and better. Now THAT is forward progress. Patience. Patience my friend, AND slow forward POSITIVE fitness progress too! Do what you can each day, small portions of movement, tiny steps to better food choices, and slow forward progress to bring light into each day. One step, one day, at a time. Be well, stay well, stay safe...and take the small steps that can really matter! (Special shout out to all healthcare, emergency care, medical care, and "essential" staff that make our lives safe...you all are incredible...) Suzanne

In one of my classes we have a "get to know you" question each day of class. At this time of year the thought of Thanksgiving is on the minds of most everyone. As that day approaches, the theme of the holiday oozes into the weeks proceeding the traditional day, so I asked, "Who is someone in your life, you are thankful for? Someone not in this room?" The room of 25 people became quiet and thoughtful, as I wanted this exercise to do. The response heard most? "Mom", "My mother", and a close second, "My parents". Surprizing? Revealing? Common? I responded with my pre-selected response, by sharing the name of a mentor I had many years ago as an exercise specialist intern. Prefacing the response with..."well, of course my family, but beyond that"... What I wanted to do is take back my question back, and rework it to; "Who, is someone in your life, you are thankful for - other than the people in this room and immediate family?" Now, this gets the mind going. If you really think about it, there are countless "thank you's" you could give, isn't there? People who have made a difference in your life. People who may have only been in your life for a very brief time...or are still in your life! Now that is something. Maybe these individuals are living near you, have moved miles away, or are no longer on this Earth. No matter. Saying "thank you" does not have an expiration date. And, the opportunity to RE-LIVE why you are thankful for this person and their time, talent, love, influence, friendship, silliness...now that is priceless. Better yet, telling them, raises the warmth in your heart, and in theirs. And, if they are no longer around, maybe you share your thoughts with the family or friends of this extra special individual. Can you imagine a day where a whole bunch of people say "thank you" to those who mattered in their lives? And, a day where many individuals think about how thankful they are for the people in (and maybe now out) of their lives? Now that day would bring a smile to so many both to the thank"ers", and the thank"ees". Wait, there is a day. Thanksgiving Day. Or should it be, Giving Thanks Day. So if you need a day to do so, do it on Thanksgiving...but how about we all try to make this day last a very long time...over the course of a couple months? a year? A lifetime? Hmmm... Mom, I thank you. Dad, I thank you, and I miss you. It's a start to a wonderfully heart warming day. I am thankful. I am grateful. Live well, Suzanne :-)

I have a friend, named Sarah. A friend for almost 30 years! When we met, we both worked at Lee Memorial Hospital in Ft. Myers, FL and later, we became roommates and shared an apartment. The rest, as they say, is history. A beautiful history of true friendship. Long ago in our lives, when we first met, Sarah would participate in the group exercise classes I taught at the hospital wellness center. She understood the benefits of exercise and knew it was well worth all of her efforts, but she always thought some of my OWN personal exercise indulgences were a bit intense. I was running outside - almost daily at the time. Sarah would get wide-eyed and wonder why I was doing THAT. She’d ask about the pounding she perceived on my body, my knees, and my back, and never understood how it didn’t hurt when I ran. She was amazed that someone, the same age as her, could carry on like I did. Running, definitely, was not her thing. Fast forward to last week. I called Sarah (she lives in Jacksonville, FL now), and smiled through conversation, as we caught up and shared our lives. “Hey”, she said, “Guess what?”. Without a breath or allowing a moment for me to guess, she commented, “I’m running a couple of miles, three times a week now." Silence. I had to remember who I was talking to. It was Sarah, my Sarah. She said running, running miles. “Wait”, I said and hesitated. “I am checking the caller ID. I did call my friend Sarah, right?” I asked. She giggled the giggle that only Sarah possesses. “I know”, she said, almost shocked by her own words. “I’m not running fast, I just go out for about 30 minutes, three times a week. I can’t believe how much better I feel. My knees feels better, I feel stronger, and my body feels good. It’s been terrific”. I smiled. “Wow”, I said. “That is amazing! Good for you”, I added. “I am so proud of you. This is quite an undertaking”, I said, like the proud friend that I am. “What’s up?” I asked. “Why running, why now?” Simply and straight forward, she replied, “Because I can”. She continued, “Some of my friends…well…they can’t move, or be as active as they would like. I have one friend with a chronic foot problem, and another undergoing cancer treatment. They can’t run, can’t move well, can’t DO….and I thought to myself… but I can. So I did.” I smiled another smile. I just love her. I experienced something along these same lines many years ago. I was recovering from a nasty virus and had a tough time working up to my regular running mileage and speed. It was discouraging. I remember it clearly. I was running the dirt roads up north near our family cabin. I was thinking about my dogs and how much they love to run with me, out in the fresh air and forest. Then, I thought of my brother’s dog, who had recently passed away. He loved the coolness of the shaded dirt roads and ran these trails many times. So, when I wanted to slow down or stop I would think about Chester … and run …for him. Still today, I try to dedicate miles to those I care for and during a run think of them or speak to them, laugh or cry with them, honor or remember them for an entire mile or more. One foot step at a time. They run with me, and it is so very enjoyable to have them near. I do…because I can. Hmmm. Definitely food for thought. In our own little world of activity, exercise and movement - there are days when exercise seems difficult, times we just don’t feel like moving or putting in the extra efforts. Yet somewhere, there is someone we know, who doesn’t have the choice. He or she…for whatever reason...cannot. Couldn’t we move for them? Wow. Consistently participating in our very own mode of exercise…moving and grooving…while carrying along with us those who cannot…because we can. I like it. The athletic company Nike may say, “Just do it”. But, when I think of my friend Sarah something better comes to mind “just do it…because you can”. Live well, Suzanne