Day 15 - another day with Chuckie

Today: 4200m pull/kick/drill swim set, FOOD, and a LONG bike ride with Chuckie. Just some time on the bike and finding roads that were not going directly into the wind. 4hr40min total ride time.

After a few posts of not really saying much about what a great coach, I have decided to put in a few good words: Chuckie V. I know that it is not usually the case (if hardly ever) that an athlete gets a chance to work one-to-one with their coach. I know a lot of people go the route of emails, programs and camps. Chuckie and I do this as well but when I get the chance to take some time off work and train with Chuckie day in and day out - the benefits are (and will be) unbelievable. Everyday I learn about training, nutrition, (and odd topics/politics/personal opinions - a lot of these - in which I just tune out his voice :) !) but most of all, how to train and be a truly professional athlete. He really is a great coach - or I wouldn't let him bark orders at me! He seems to take on a very personal approach to his athletes - in the programs and emails that he writes and also on a level where he truly wants to see them succeed in their dreams/goals. He has every detail down to the tee. He answers your everyday mindless (if not relentless) questions as quick as you send them out. And he offers not just training guidance but life guidance. He preaches he is not a life coach - but he just as well could be! He is the one person I know that can live in the wild and BE HAPPY - with nothing but a backpack. In our day and age, meeting someone who really is happy with nothing is remarkable.

And all of who he is and what he stands for stems into his coaching. He is very smart at what he does and explains things to you so you can get it, understand it and USE it. Just go to his blog! Through my limited knowledge of how coaches these days set out their programs and online training schedules, it seems as though a lot of coaches go the generic route and provide you with the minimal guidelines (if not cookie-cutter and pasted) to their athletes; i.e., swim 1 hour, run 1hour, and bike 2hours at 80%. What does that mean? Chuckie, on the other hand, gives you more detail and specifics that every day is a learning experience. He teaches you to coach yourself and continually claims that YOU are your best coach, if you're only willing to learn. Why pay someone to tell you what to do for a year and you learn nothing out of it? He is very smart, motivated and inspires you to be the best you are capable of being in this sport.

I have only been one of Chuckie V.'s athletes since April 2007 but I think I learned more from him in the last 8 months than I have with my 12 years since I started running as a track athlete.

I only have one bad thing to say about him - he writes very well and will correct your grammar and spelling like you are a student in his English class. I have yet to get above a D yet, and I apologize if it shows here!

Day 14 - two weeks in!

Today I learned a lot...about myself, training and Chuckie :).

This morning I got and ran 40minutes and felt very crappy. I felt like I was just learning to run. I guess that happens when you just start running after a stress fracture. Overall I am not complaining though - at least I am taking the small steps into getting back to running shape.

After Chuckie and I went for a swim - that was suppose to be a medium length swim. I was bagged. We packed it in early and only got 2200m in.

At noon we started a ride with the intention that we would go easy because of how I was feeling this morning. The plan was to get some time in at the average HR 140-150 range. Chuckie preaches to stay warm on rides and I was lacking in this area today. The sunny blue skies were deceiving. We tried a few 'pickups' at the HR we wanted. My HR and wattage's were up to par so on the third trial (we were testing things) I decided to keep going. Overall I had about 2 hours in the above zone with a sustained effort for 1hr47 min at one time.

Things I learned today:
1. DRESS WARM and always bring more clothes than you think you may need.
2. Check the temperatures before leaving rather than just looking outside
3. Don't always rely on your feelings/emotions before bagging a workout. I was definitely tired in the swim - that much we knew - I could barely move my arms. However, the bike was a different matter. My HR and wattage's were where they were suppose to be - i just wasn't feeling it at first. Low and behold it turned out to be a great ride. Even my perceived exertion was OK after the third trial.
4. I am a slow warm-up person
5. Chuckie is a pretty good coach (not something I just learned but this was shown to me in more ways the one today!)
Oh and 6. Chuckie's jokes are not always funny. :)

Day 12 and 13

I know these posts are sort of crappy. When I think about writing I am too tired, too lazy...too whatever I guess. I know when I have more energy I will write some good ones. I just woke up from a little nap and it has gotten the best of me.

Yesterday: It was another rainy day in Sunny Solvang. Rode indoors for 1.5hour with 10x1min leg drills. 40min run outside on the best track your feet could step on in extreme windy and wet conditions. 2600m swim all ez to top it off.

Today: I can see clearly now the rain is gone.....(in the afternoon). We woke up to half rain/half sunny weather. Ended up doing a stellar swim workout of 5400yards with the main set of 10x200s on 3:15 and the repeated after we decided to stay indoors then bust our butts to get the bike gear on. After the swim, we debated about the weather and left thinking it was going to be another indoor ride and some indoor cross-training. Low and behold the sun was winning the war and I managed to get outside for a 3 hour ride. I did get sprinkled on but I am not complaining. Chuckie came and took some pictures.

Day 10+11

Yesterday and today were go thru the motions day.

Yesterday: 4300yard swim - with some good intervals in the mix. Chuckie had us doing a warm-up set that seemed to help 'open' everything up. It consisted of 25fast, 25easy x3, 50fast,50easy (25 back) x2, and then 75fast, 75 easy x1. All this was repeated 3x for a total of 1500yards.

It was still raining yesterday so we opted for some more indoor training: 40min treadmill run and 1hour on the stepper all with a HR cap of 130. Chuckie was still doing some stepping so I jumped back in the pool for another 1000yards.

Later that day (after another stellar nap), I did 1hour EZ indoor on the bike.

Today: I woke up to some great sunshine!!! Finally we were going to be able to get out on the bikes. My body was not feeling this same enthusiasm. My legs were (are) dead tired. We managed to ride for 4hr40min with very minimal gain in mileage. It was super windy out and well it was a recovery ride to say the least. When I got home (very desired at this point), I got some food in me and a quick rest/nap. We headed over to the track for just 1mile for Chuckie to look at my run form and then flopped in the pool for 1500yards.

Today was the first day down here that I really felt TIRED in all regards. Hopefully with another easy day tomorrow I will be able to get some more solid workouts in next week.

2008 RACE SCHEDULE

March 29 70.3 California - overall good race, only swam, biked and ran 3miles (planned)

May 3rd WILDFLOWER Half-Ironman - 7th

May 18th Sprint Triathlon in Encinitas - 2nd

June 1st 70.3 Boise - DNF broke my TOE

July Boulder Peak Olympic Triathlon - 1st!

Aug 17th Timberman 70.3 -DNF (too much glue on a flat tire!!!)

24hour of triathlon (compete in team of 2 for 8hours) - 1st

Sept 14th 70.3 Muskoska - 3rd

Oct 5th 70.3 Longhorn (Austin)

November 8th 70.3 Worlds - Florida

Day 9: solid indoor training.

Today was a great day in the bank. Another rainy day so Chuckie opted for me to stay indoors - which I was grateful for really. I think it made me work harder than I would have today because I knew I wasn't riding outside in the mess the rain was creating.
AM: 4200 yard swim with some pace work, pulling and variety. Chuckie coached on the side.
**Nap** - if you ever get a chance to nap do so! I swear by them now!
Mid-morning/afternoon: 2hour indoor bike with HR cap 130. 15x1min leg intervals included.
Afternoon: Back to the Y and I found myself doing the stepper for 2hours! It was a great workout with another HR cap of 130. We decided not to run today because my foot has been acting up a bit. Right after the stepper I went a did a flop in the pool 1000yards.

I am feeling great and really love doing this full time! (need to make this my #1 priority!).

A note beside the training: my favorite music artist is the COUNTING CROWS. I have loved them since Erik first introduced them to me in high school. They are just coming out with a new album. Here is the Youtube of one of their new songs: http://www.youtube.com/watch?v=AYM_Kx1-I4c If you go to their website you can download the MP3 for FREE. These guys rock. I saw them twice in concert once in Seattle and once in Columbia Missouri. I LOVE THEM. This Youtube does not do them any justice. If I was a bit more computer savvy I would have the music up and on this blog. Google search is the best.

Day 8: RAIN RAIN AND MORE RAIN

Well it seems as though Solvang is going through some crazy week of rain. Apparently its normal but I have never seen so much rain pour in my life. It has been literally non-stop since yesterday. When Chuckie said it gets wet down here, he wasn't joking. Today I did a 5500yard swim with mostly pull and lots of kick this time. I then was able to take a nap because we wanted to do an indoor trainer ride test in the afternoon. After a great 2hour nap (loved it!) Chuckie hooked up his computrainer. The workout; 15warm-up, 1.5hours at 150HR. Chuckie did all the coaching stuff: motivation, lactacte testing, recording HR and wattage. It was a 'solid' workout as per Chuckie's words. It was a good workout.

Unfortunately to reward myself I wanted to get all this great produce from the farmer's market. Because of the rain there were only 2 booths with veggies. I had to spend $$$ at the local grocery store that put a BIG damper on the visa. The farmer's market is twice as cheap and tastes 100x better!

Tomorrow: more indoor stuff as this rain is not looking like it will let up soon. I mean ALOT of rain...constant. I seriously have not seen it rain this long in one bout before.

Off to sleep as tomorrow is more training and learning...that is the good thing about being here and having a coach that is 'hands-on.' I am learning a ton aboutmyself, training, living the life as a professional athlete. The only problem is that I want to quit my job and get going on this full-time today! You only have so much time to live your life and dreams...why not NOW! I guess having a place to sleep, eat and train is needed though first.

Day 7 - RAINY, WET and gosh, already 1 week!

Chuckie picked me up at 7 this morning and we had a good swim of 4000yards. I got up in the morning from a great sleep and was ready to go! After swimming was 1hour of stepper trying to stimulate climbing a bit. It rained the whole day so we opted to stay warm and dry (except the sweat!)

In the afternoon we went pack to the Y for a 30minute jog on the treadmill with 1% grade and a low HR cap. After I did 30minutes again on the stepper but shorter strides. And then it was off to the pool for 1625yards. We did some sprints. It was fun - I actually like swimming twice some days. The water actually feels like something I am moving my body through rather than attempting to not drown in.

Day 5 and 6

Sorry about the delay. Every time I think about posting I am either too tired or just wanting to go to sleep! I have about 5 minutes right now - literally! We are off to the pool again this morning.

Day 5: easy go thru the motions day with a 40minute run on own, 3hour bike with a local group (kept it easy), and a 3k swim at the end of the day.

Day 6: RAIN!! We swam 4300yards (attempted the 30x200s - still too tough), but managed 30x100s with 20 seconds rest or so. I felt great throughout. We then saddled up for a ride just short of 3hours - and found ourselves in the rain! My first bad weather day in California. Hopefully it doesn't last!

Day 4: extended bike and a great flop!

Today's plan was to get in around 3hours at 140-150HR zone. We met up with some local riders which made the time fly by. The total ride time on my powertap was 6hr37min, 191km, and 169minutes in the above stated zone. It went well. I had a number of bars on the bike and we rode the last 15 miles really easy. The ride was a bit longer than expected. It was only to be a total of 5-6hours. Maybe Chuckie will lessen a workout now! :)

As soon as I got back I ate some good food and showered. It was then off to the pool for an easy 1550yard swim - mostly breast and backstroke.

Overall I felt pretty good all day. I made sure to drink lots and eat well throughout the ride. I am ready for bed real soon!

DAY 3: a lackluster swim, longer recovery bike and easy run.

AM: The plan was to do a 30x200s swim but unfortunately I was spent from yesterday (and am a bit now). Chuckie saw that after my trials of doing four on the prescribed pace (just below my current base pace of 1:24/100yards). We mixed it up and I ended up doing a variety of swimming strokes and 3100 total. This morning wasn't so cold as yesterday either when I rode to the Y.

Chuckie and I had some breakfast and then headed out on the bikes for 3hr15. It was mellow and we (Chuckie actually) made some fit adjustments that felt great right away. Shortly after arriving home I did an easy 36minute run. I am still getting my legs back from my previous stress fracture 1 month or so ago.

Ended the day of with a great nap for an hour that started at 4:30. Unfortunately I had to get myself out of bed to have a small dinner.

I had some great talks with Chuckie - he is a smart guy, although weird sometimes. :) In a good way of course.....

Another great day in Sunny Solvang!

Day 2: TESTING

Gosh, I cannot believe another day has already rolled by. The weather is superb and the ability for me to train literally all day is great. My homestay continues to be a joy and I am having fun meeting new people.

This morning I rode over to the local Y for the swim session at 7am. The sun is not up over the hills at this time so there was still frost on the grass. I was chilled to the bone in my fingers and toes. The rest of me was warm but gosh, I always have trouble with these two parts of my body. In one race my hands and feet were so numb because it was raining, that I didn't feel my feet during the run until the last 1km (and it was only a 10k). The race was in Vancouver. I guess that is expected. Anyways, this morning....Chuckie had me do a total of 4200yards with a mock 2k TT. It went well. The pool was a blazing 86degrees though! I still have a lot of improvements but at least I am seeing them now!

After the swim I rode home (only 3-4miles), had some food, a nap and met Chuckie at noon. We went out for an easy spin with a few pickups for preparation for our bike test on the computrainer. I was VERY groggy and well Chuckie saw that and had me work a bit to get the HR up and beating. The test was OK - I don't have any of the numbers - Chuckie has them and possibly may post something in the next day or so. The test was about 40minutes with cool-down.

After the bike we headed over to the bike shop where Chuckie and the two owners worked VERY hard both mentally and physically in trying to get my one cleat off my shoes. A made a huge rookie mistake and did not grease the screws. They were stuck like you would not believe from sweat, corrosion etc. It took us about 2 hours I think to get one cleat off! We are changing the position of my right foot. We may have to do this all over again with the other shoe on Monday because I need new cleats.

And that was the day! Tomorrow is a recovery type day because of the anaerobic work I did today.

All is well!

DAY 1 - going thru the motions

Today (yesterday):

I woke up at 6:30 (late on my standards) from a very nice sleep on a very comfortable mattress. I had a bit of food and started to unpack my extremely heavy-filled bike case. Everything was in tack. Chuckie came over a bit later and helped me put the bike together. We are going to look at my fit today -Thursday. Apparently someone, not sure who, made a lofty mistake when building my bike. Chuckie will have to provide more details (in which I will ask him) but my stem made of carbon was not put together correctly. I would try to explain it but I am sure Chuckie would be able to say what is wrong in 2 sentences where as my explanation would go on in a descriptive paragraph. I need to make a goal to learn the technical stuff of cycling. I don't like being so dumb-witted.

After the bike was built we headed over to the pool for an easy swim. The main set was 6x200s that felt OK. He asked me if I wanted to do the 2k time trial that we have planned for today but I said no. I guess I could have done it - if there is a will there is a way - however I was thinking I may perform better today.

Back to the house, I got some food in me and we then headed out on the bike. It has been awhile since I have had to put sunscreen on! I was going back in/out of the house because every time I thought I was ready I would be forgetting something - just not used to riding outdoors in the sun! We headed out on Alisal road and finished off with Ballard Canyon. I sure feel a difference riding outside as compared to on the trainer. However I do seem a bit smoother this time round - possibly because of the Powercrank riding! I believe we went for 2.5 hours.

The best part of the day was after the bike where we came across the Farmer's Market on our way to get produce from the store. Everything was/is FRESH and organic and extremely tasty. I already had my basket of strawberries already. In Penticton, or Canada for that matter you just don't get strawberries this fresh tasting! Gosh, I was in heaven. We then just went to the store for a few more items. Solvang is a great little town - it gets busy sometimes with tourists but the whole time you are here - you feel like one of them (like you are on the holiday as well).

From Gretchen's house Chuckie walked and I ran. We were hoping to find a good out n'back run or loop that I could use for some simple runs. In the end we found one and it should work out well. The one thing Solvang is missing is some good running trails. I need to stay off pavement as much as possible. We managed to get a route with dirt and grass and sides of the roads that are relatively good to run on.

And that was that! It was a great day. Sunny, blue skies with some clouds and nothing but FUN in the bank. The plan for today is 2k TT swim and a computrainer bike test (Yikes!) - those are tough. But I am excited to see what my improvements from June will be!

A bit LATE

I arrived in Sunny Solvang two days ago. My plane trip was uneventful - except that I was able to arrive 1hour early but without my bike. Chuckie was right on time - as he always is - and so we took the time to go to Trader Joe's, a local grocery store that is CHEAP CHEAP CHEAP! WE had to wait for the arrival of my bike - on the plane I was suppose to be on.

My homestay is Wonderful! (and that is suppose to be with a capital W Chuckie!). Her name is Gretchen and she is a retired writer. She has a very cute and friendly dog named Wiggles. Thus far we have had a number of great conversations. She is an extremely nice lady (I couldn't have asked for a better place to stay)!

The night I arrived in Solvang was short-lived. Chuckie helped me pack my over-size, over-weight suitcases inside (I try every time to pack light - and every time I seem to need more tools, clothing etc). This time round I packed a lot of healthy snacks and such so I wouldn't have to spend money while I am down here. I have 200bucks US and hopefully that is all I will need to spend on food!

I plan to write daily and keep you up to date with what Chuckie and I do each day. Hence I will start a new blog!

A Weekend well spent!

Saturday: this was a full day of training, resting and eat well. I had a 30min treadmill run, 45min x-training session, weights 30minutes (focus was upper-body with some lunges), 35minute swim and a 30min Powercranks ride to help prepare me for my indoor bike session Sunday. I had a great nap, organized my stuff for travelling (leave Tuesday!!!) and cleaned.

Sunday: 1 workout only. Plan 3:30ride with 10min warm-up elevating HR up to 140bpm, 6x30minutes at 90-95rpm, 150bpm with a cap of 155bpm. Easy cool-down.

The RIDE:
Nutrition: 2 oranges - sliced throughout the ride, Vega bar (mostly eaten at the end of the ride), water, 2 v-8s (really needed the salt). Notes to Chuckie: I think we need to look at how much salt I lose or something - on the 5th interval I had a bit of a headache. I had 3 bottles of water as well. Is there a way to do this? I didn't have Gatorade - because I wanted some real food - see how my stomach would handle it. That was fine but possibly I needed more electrolytes or calories?

Before I started my quads were quite sore - I think from the lunges I did the day prior. I did them with no weights but I just haven't done them in a while! :) I used to do them all the time.

As for the bike: (as planned: 6x30min intervals with 3min b/w and a 10min warm-up).
1. 94rpm 151HR 183watt
2. 92rpm 151HR 185watt
3. 91rpm 150HR 177watt
4. 92rpm 151HR 171watt
5. 93rpm 150HR 171 watt
6. 93rpm 150HR 161watt

A very tough bike indeed - at the end anyways. I was fine up until that last 20minutes of the 6th interval. At that point, everything started to hurt. I was glad to say it was over when it was over.

This morning my quads are still sore - lunges are a killer if you don't do them regularly. I feel great though. I am planning a good solid easy swim session and run. I leave tomorrow for sunny California!

Erik also arrived last night from his trip down south. He had a great time. I had a great dinner at my grandmother's in Kelowna waiting for the arrival of his flight! Salmon! MMMMMmmmmm!

Yesterday and Today

Yesterday: Masters and extra mileage (1.5hours), weights 20minutes, Indoor ride 1hr, 25min outdoor run! And a nap!

Masters went well. I am trying these new paddles that help you catch the water (they have a handle and a forearm paddle. We worked on a lot of drill - head and body position (kicking with arms at side head first, head first kicking on your side). I think it helped me position myself better when doing freestyle. I need to remember to keep my weight more over my lungs.

Weights were directly after masters focusing on upper body. I then went home and had a great nap, followed by my indoor ride (5w/up, 10min at 140hr, 145hr, 150hr, 155hr and 160hr - with 1min between). I don't have any numbers because Erik has the laptop right now and is away. Overall it was a good ride - the last 10min interval at 160hr was a bit of a killer at first but then I was able to settle into it. I cooled-down, had some bananas and then did a bit of time on the vasa (around 15minutes or so).

It was then off for a 25minute run. I took Hobbes out on the KVR trail. It was snowy and a bit icy but it felt awesome. Slow and steady. I decided to not take a watch because I knew where the turn around was. It made me feel very free not worrying about time. I did make sure to keep it easy.

A great training day with rest, good food and NO WORK. :)

Today: 1.5 Masters swimming.
This was a great morning swim. I went in a bit groggy - who wouldn't at 5:30 am! We started with some drill after warm-up, then a main set of: 2x50stroke drill, 150IM (no free), 3x50free drill, 200fast. repeated 3x. My 200s were around 3 - 310 I was stoked. I really love the workouts we have because of the variety. It makes the time go by so much faster as compared to 10x250 or something. Those type of workouts are definitely called for though. I just like to mix it up!

And that is it for today. I had to work and felt like I was literally at a desk all day. I don't mind it sometimes but gosh, I really just like napping I think! :) I love having the ability to take a nap as needed. I think that is the one thing that helps athletes get to the next level: the ability to rest -appropriately - and daily!


Tomorrow will be a great 4x workout day - all short though.

Have a great night!

Solvang Triathlon Camps

Solvang Triathlon Camps Anyone that reads this blog has got to go one of Chuckie V.'s Camps! I was hooked the first day I met Chuckie and camp director Charlie Woodcock. The days are jam packed with tons of awesome riding up and down hills (mountains really!). Solvang is a beautiful place and Chuckie and Charlie put on a great show! The goody bags are awesome and the dinners every night are a lifesaver indeed! We get to train in an outdoor pool and climb some mountains that have the most gorgeous views. Last year was my first year going and I was quickly picked up by Chuckie as an athlete. I didn't hesitate because of the great camp and coaching he did while I was down there.

They also do some great education sessions and this year Peter Reid is there! I literally cannot wait to fly down! I will be in the valley prior to the camps for 1 month and then again for the Spring Fling and Advance Base Camp! I hope to see you there!!! Bring Sunscreen!

Wednesday: 2xswim, 1 Powercrank ride, 15min Vasa, and a good nap!

AM: I went to masters this morning for a 1hr10min swim. We worked on drills and IM stuff. I really like IM for variety and I think it adds power and flexibility to your freestyle. I came back home, had a nap and got on the PCs indoor for 1hr 15min. Surprisingly this went by fast. I ended my movie with some vasa strength training.

PM: A quick 'flop' in the pool of 40minutes. I think I got in around 1800m. At the end of the swim, the local swim team was just jumping in the pool. Tina, the head coach gave me some paddles to try that are designed to help with the catch phase. I get to use them for a month - they are going to get packed when I head to California - in 6 days! :) And then its train with Chuckie V- everyday! Yikes! :) In a good way!

Overall another great day. I think the naps are my lifesaver. I don't know what I would do if I couldn't nap.

Yesterday: Masters swim 1:15, Powercranks indoor 1hr, x-training 45min, run 30min, 1.5 pull-ups :)

Yesterday was a great day all considered. Masters swimming was awesome to say the least. I really love the group. I try to add a bit of mileage at the end (hence the extra 15minutes). The main set was a freestyle set of 100, 100, 200, 100, 200, 300, 100, 200, 300, 400 with 10-15s rest. I didn't get times but I think I was averaging 1:36-140pace. Shortly thereafter I went to the gym and ran on the treadmill for 30minutes. I was running at 1-2%gradient at a low HR pace: 135 or so. I am so glad I am back running - anything will do! I did get two large blisters from my orthotics - in which I shortly made an appointment for the orthotist to have these new orthotics shaved down.

After the run I did 45min of cross-training and attempted my trial at pull-ups. 1.5! Yikes. I need to work on some strength. However the other day I was able to do 4! I had some great food throughout the day and a nap with Hobbes. I then took him out for a short walk and got ready for my indoor bike ride on the Powercranks. This was 1hour - and one hour indoor is tough to be continuous in your cycling! To finish my movie I did 10minutes on the vasa focusing on form.

Another great day in the bank! Over the holidays and these days where I don't work really makes me realize how much time I could/would have if I was 100% full-time athlete. I would love this and am hoping this will happen in the next year! I guess I need to find the money tree first.

Update

A couple of days ago I was back running and had a great time! I ran 20minutes with no pain and things are feeling great. I get to do this again tomorrow. Today was a busy - non-stressful day. I filled it up with good cheer, a nap, great food and workouts. I did a x-training session at the gym with weights, flopped in the pool for 45minutes, had a nap, took Hobbes for a nice walk along the lakeshore, rode the PowerCranks and used the Vasa a bit. In between I ate, surfed the net and procrastinated on cleaning the house. A great day in the bank.

Mission Statement

This morning as I was surfing the Internet I came across a very cool website that helps you develop your personal mission statement: Mission Statement Builder. I made my own mission statements and am still in the works of simplifying them. I have come up with this thus far:

I will live a life full of passion and seek happiness. I will help others find happiness and achieve their dreams. I will grow in life and seek truth/honesty with myself. I will explore my gifts and talents, never wasting my potential to provide happiness, honesty and authenticity to myself and the world around me.

I found this whole process really amazing.It helped me really understand what is important to me: honesty, love, living life with passion, family, and sharing yourself with the world.

Here are some great quotes from the site:

Your actions are your only possessions. -Lao Tzu

What would you attempt to do if you knew you could not fail?
- Dr. Robert Schuller

Tell me, what is it that you plan to do with your one WILD and precious life?
- Mary Oliver

If you're not following your Heart, you're living someone else's Dream.
-Lyn Christian

Know your service and tell the world about it!