Monthly Archives: May 2019

How to do Hard Things


(My personal process)

I am on a roll of doing hard things. I mean, the last few months, I have been hyperventilating, crying, cussing and smiling like a goon. Because I have training for an epic run, played an instrument on stage, sent out pitches to national magazines and reached out to my heroes for interviews for my podcast. Oh, and started a podcast.

It’s been scary, but so worth it. The funny part for me is the scary parts are so small, like asking for help, or the fear of looking like an idiot. It’s not the fear of dying or anything life-threatening. So, while I am on this wave of fun, I thought that I would jot down some advice while I am all high and mighty…just kidding, I am still a scared little bunny.  

Why do things that are hard? I mean, really? Why? Well, for one thing, it gets results. Good or bad, it definitely moves the needle over from the endless loop that life can sometimes fall into. So, if you are tired of going around and around, you might need to do a hard thing to jump the rut and start another song. 
*Also, I have found if I don’t do something hard, life will throw me something rough, and I’d much rather pick my own medicine. 
What: This is the part where I can get stuck. Identifying the thing that keeps tripping me up, and that I cannot seem to achieve. It doesn’t have to be climbing mountains or running a marathon. It can be something simple like standing up for myself, asking for forgiveness, having a hard conversation, getting support, or start to thinking differently. It’s something that I don’t normally do, and can be very simple. 
When: My test is when I should start dipping my feet in the pool of discomfort is when my vices take over and want to continually comfort myself. I’ll eat too much, run too much, do all the things too much. It’s then when I pause and realize that I need to face something that’s brewing and get over myself and jump. 

But how?
1. Look Up. “When setting out on a journey, do not seek advice from those who have never left home”- Rumi.
I have 4-5 people I look to who are always doing hard things and now the drill. I go to them to freak out, cry and hold me accountable. If you go to people aren’t challenging themselves, they won’t be helpful when things get tough. 
2. Keep a journal. Writing things down when things get rocky is super helpful to see patterns, truths, and mental blocks. (Also, for me, keeping a journal was a HUGE hard thing I did)
3. Self-talk (mantra). Find a phrase that will help balance out the negative chatter in your head. Mine is “You’ll be fine.”  
4. Always Ask. What’s the worst that can happen? I always go back to this question when my heart starts racing, and I start to spiral. ‘Will I fail? Get laughed at? Die? Will people not like me anymore?’
I usually question each one and keep going forward, unless death is an option. Or caves, I hate caves.

If you want to ask me a question or want to write down something scary you want to do, I invite you to e-mail me here.

Go forth!

Butts

I want to talk about your butt.
Caboose, derrière, hiney, rear end, biscuits, peach, glutes, patootie, bum, fanny, badonkadonk.

You may not know it, but your butt is very important to running. Lack of strong butt muscles, or as your physical therapist calls it, “lazy glutes” can cause all kinds of issues from shin splints, hip injuries to knee pain. Those glutes are the glue, and having strong glutes will keep your running body in good shape, and away from that jerk who just called your ass lazy. 

Here’s the problem: Fitting in another set of exercises on top of your busy day. Of course, I have your answer right here! If you can attach these booty exercises to all the things you are already doing in your day, your butt will get stronger and make your body happier. And you’ll look even better in those jeans. 

Stop Light Glute Fires:
When you are at a red light, fire your left glute, then your right glute, back and forth till the light turns green. Bonus: It’s safer than reaching for your phone. 

In Bed Leg Bridge:
Done in bed. Leg bridge is when you lay on your back, bend your knees, and keep your feet on the bed… Lift up your butt up in the air, and keep it there for 2 minutes. Make sure you tighten those glute muscles the whole time. Do it before you go to bed, cause hopefully, you do that every day.  

Brushing You Teeth Leg Lifts: 
Standing at the counter, while your toothbrush is doing its thing, raise and lower your left leg for 1 minute. Then change legs for the next minute like this. Bonus points for doing these in the morning and evening. 

Running Up That Hill:
Do your booty some good, plus get some extra cardio love by running up hills. You have to use your butt to get up hills. And going downhill works your quads which supports your knees. And going downhill makes you feel like this.

#Buttslap!
 Coach Beth

Hold My Cookies

 I went to a women’s only Rain City Rock Camp this weekend. Basically, they take women who never played an instrument, (or maybe new to it) and stick them with other new people, put them into a band. We had 3 days to learn an instrument, write a song, learn the song, and play it in front of a packed house. No big deal. It was awesome. 

In the middle of band practice on Sunday, there was this one part that wasn’t jelling for me, but everyone else had got it. I needed a little more time with it, but I didn’t want to hold people back. I said,
“I just need to get that down better.” 

“Oh, sure, we’ll loop around the same part while you get it. It’s called ‘holding the cookie‘. We’ll hold your cookie”

They did, and I did, and I got back the cookie. 

What a great metaphor for doing hard things in life. Do it with cool people who support you while you figure your shit out. I feel like our runners hold each other up, and hold the cookies.
Personally, I have a hard time asking for help, cause I feel like I have a whole cookie jar that needs to be held. But I have learned, people are usually happy to help, and support me and each other. I am so grateful for those people. 

5 Ways To Be A Good Cookie Holder. 
Congratulate people on their success: Cheer, shout, make a freaking big deal about big accomplishments. Remember when you did something that was hard, and cheer from that place. 

Show Up! Show up when you say you’ll be there. It’s that easy. 

High 5’s: Simple, easy, fast, and makes people feel great. 

Bring extra goodies: Great for on the run or afterward. If you see someone struggling, offer them a snack or water. It makes a difference, and you’ll have a happier running buddy. 

Know when to give the cookie back: Set boundaries if you are a person who holds all the cookies. Find out how many cookies you can hold, and for how long. Find language that lets you relinquish your load, and gracefully send the cookie jar back to the rightful owner. (If you are new or curious about setting boundaries, please check out my go-to Brene Brown. )
 

Thanks for holding my cookies!
 Coach Beth