With so many exercises to choose from, it was difficult to limit this list to just five.  I tried to include categories of exercises, exercises that have a lot of options for making them harder or easier depending on fitness level and training age.  It doesn’t matter how old you are though.  These exercise categories apply to your program because of how transferable they are to life outside the gym.

I hope you find value in this list.  An exercise or two might just make it into your program.  The exercises I talk about in this series aren’t in any particular order.  There is space for all of them in your programming and they can pretty much fit anywhere.  
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It is important to properly mobilize the body and activate the muscles you’re going to use prior to your workout to help prevent injury and get the most out of your time in the gym.  All of the exercises I talk about in this series can be incorporated into your warm-up.  It just depends on how you treat the setup and execution. 

​Error on the side of simple early in your workout program and progress complexity as you go.  But, complete complex movements in individual workouts as soon as possible after the warm-up.  Most goals would have you challenge the nervous system while it’s fresh.

I'm excited to share the five great exercises for life I've selected.  Sign up for the newsletter to be notified when each new exercise drops and if you sign up today, I'll also send you a time blocking exercise to help you organize and prioritize all the things you've got going on in your life.

Until next time, live with relentless courage.

I don't even know where to start as I sit down to write about Colorado 2024 and the Ouray 100.  I guess the beginning would probably be a good spot.

Sometime in November 2023 I was searching the internet for a challenging event.  In July 2023 I had completed the Pike's Peak 50 Mile Endurance Run and ran into a few problems I hadn't needed to solve in previous events like GI issues and lack of oxygen.  

I'm not sure how I stumbled across the Ouray 100 but after emailing the race director my ultra running resume, I was offered a spot and took it.  Here is a link to the event website.

I didn't really know what I was getting myself into but I knew there would be a lot of climbing so that's where I started.  I would put "Ouray Climb" on my calendar multiple days per week.  Ouray Climb was a 30 minute climb at 15% incline.  I wasn't too concerned with speed at the beginning, just getting the climbing in.  Looking back I would have been even less concerned with climbing speed.  Slow is the only speed I needed on the climbs.

I reached out to a few people around the Twin Cities that I knew in the ultra running scene and sent off a message to Aaron Boike at Performance Run Gym.  I messaged him to see if he had heard of the Ouray 100 before.  Turns out he had.  In fact, we was one of the five finishers of the event from Minnesota and he'd coached a runner to a finish there too!

I knew he would be my coach, but first I would work with a former Coach, Jamie Blumentritt at PT on the Run as I worked my way back from injury.

I had worked with Jamie before and had a great experience.  Before I jumped into more event specific training with Aaron, I needed to work my way back from an injury.  I'm not even sure where the injury came from but my right inner knee was giving me all sorts of fits to the point I wasn't able to run.  After my diagnostic meeting with Jamie she put together a "return to run" program that helped me get back on my feet.  Jamie was my coach through February.  Thank you Jamie!

In March, I signed up with Aaron at PRG after having him on the Relentless Courage Podcast in December 2023 to talk about his Ouray 100 experience in 2021.  You can listen to that episode HERE.

We created a plan and then it was all about training.  In my initial meeting with Aaron I mentioned that the discipline to train consistently and dial in was my main objective for picking an event as hard as the Ouray 100.  I had no idea how hard it would actually be.

My goal by the time I made the transition to working with Aaron in March was to be up to seven hours on my feet training per week.  That gave us a good goal to get to and Jamie got me there.

Once I got started with Aaron it was all systems go.  While it seemed like I was training a lot and I didn't miss one workout from March through Ouray, it never felt overwhelming.  Sure, there were days when I did not want to train.  There were evenings after a long day at work when I did not feel like going for an easy run or hopping on the treadmill and climbing for an hour, but I did it every time.  I'm proud of that and that discipline stays with me after Ouray.

I kept a running diary of my training for Ouray on my facebook page.  You can take a look/follow HERE if you'd like.  I still document my training there.

At the peak of my training I had a few 15 hour weeks.  That did seem like a lot and I visualized what I thought I was getting myself into for hours and hours during those training sessions.  There were a couple of videos that I watched too.  They are Beautiful Strangers and 100 Miles with Simon.

Like most of us there was work, and finding people to cover my shifts while I would be away.  It wasn't too bad especially since I work with a pretty great team of people.

I would leave on July 6 and return on July 24.  There were a few logistics that needed to be squared away.  

Thankfully I was able to stay with the Preusse family for much of the time I was gone.  It was great to spend so much time with them.  Thank you Josh and Stephanie for putting up with me for a couple weeks.  We did so many cool things.  Even just hanging out was super fun!

I would camp for a few days, so arranging a Rocky Mountain National Park permit and getting camping gear organized and packed was part of the planning.  

Then, the Ouray portion of the trip from July 17th through the 23rd.  That part of the trip included all running gear that might be needed.  

I drove straight through to Castle Rock, CO and got in around 7pm on the 6th.  It was great to see Josh, Stephanie, Miles and Andre, not to mention Vinny (dog), Lola (dog) and Oscar (cat).

I don't remember all the things we did but a few things include golf cart rides, heading to the skate park, fishing, eating really good food, watching movies, cleaning the car, going out to lunch and talking about all sorts of stuff.  Thank you Preusse's!

The reason I went out to Colorado so early was to acclimate.  Initially I was going to head to Ouray for a few days and spend some time on the trails around where the event would take place.  That would have probably been helpful.

Instead I decided to stay at Long's Peak Campground at almost 10,000 ft above sea level, just a couple hours from Castle Rock.  My plan was to get used to the altitude and do a few workouts there.  

On my way there I was passing through Boulder and finally got to connect with Brandi Roberts, a fellow member of the original School of Greatness.  Her and her husband Jason met me at a burger joint in town and it was great to meet in person!  We didn't get a picture.

Long's Peak was incredible and the camping part wasn't too bad either.  Long's Peak is just 15 minutes from Estes Park and it was fun to drive into town and try my hand at fishing trout.  I got skunked but had a bunch of bites.  Estes is a beautiful town!

As I got to the campground I met the volunteer rangers and they told me about a sunrise drive I would not soon forget.  So, I set my alarm for 4:30am and headed to the mountains for sunrise.  Trail Ridge Road is a family favorite so the only part I missed was not having them with me to see the sunrise over the mountains.  There is a one way dirt road with lots of switchbacks that ends at the Alpine Visitor Center.  I took that road up and Trail Ridge Road back down.  It was good to get a workout in at the top between 11,000ft and 12,000ft.

Other than that I pretty much tried to bank sleep and connect with the land.

On the morning of the 17th I drove to the airport to pick up John and Jesse, who were traveling on separate flights.  As I got to the Denver airport I didn't know how I would find them both.  Call it an omen but as I pulled up they walked out of two separate doors and we all met at the exact same time.  It was pretty wild and probably an answer to prayer.

We met up with Aaron and headed to Ouray, about a six hour drive from Denver.  Next time we'll fly into Montrose.  We drove through a lot of really big mountains for a while, some of the big ski resorts, then hit some desert along the Colorado River before turning back East in Grand Junction.  As we got closer, we could start to see the mountains and we knew we were approaching the venue.  

I thought I knew what to expect but I didn't really.  The mountains in Ouray crowd the town and just a little ways down the Million Dollar Highway, they open up to some of the most incredible panoramas.  There really aren't many words that can describe Ouray or the Ouray 100.  Below is a picture from the balcony outside our motel room.

Aaron and I headed out to the Silvershield section just before sunset.  It was beautiful and where I got some sense of what the event would be like.  

If you've read this far you're probably interested to hear about how the event itself went.  Let me tell you...

As we started I met up with Lee Brown from Silver Bay, MN.  I met Lee at Sawbill aid station during the Superior 50k in May and it was good to see him.  He and I would spend the first few hours together until we hit Lower Camp Bird Aid Station the second time.  Then, he was gone.  I would see him a few more times on the course and he always had a smile on his face.

We climbed for awhile, turned around and went back down to the Lower Camp Bird Aid Station for a second time.  Once we left there we were off to Richmond Aid Station.  After climbing to Richmond Aid we climbed to Chicago Tunnel.  

The climb to Chicago Tunnel was tough.  The air was thinning and there were no flat spots to even catch your breath.  It seemed to take forever!  

After leaving Chicago Tunnel we headed back down to a fork in the road and headed up to the highest point on the course, Fort Peabody.  We saw lots of jeeps on the road to Fort Peabody and the air was really thin near the top.  The view was amazing but I didn't stay long.  There was weather moving in.  On the descent to Richmond the skies opened up and we got wet.  There was hail, thunder, lightning and the roads turned into rivers as the water made its way down the roads.

After leaving Richmond a second time I headed to Richmond Pass.  I don't remember this climb being very difficult and I knew I would see the crew soon at Ironton.  As I crossed over the pass I was struck by the expanse and the beauty.  The trail on the way down was quick and I started to feel the down a bit here.

It was great to see the crew.  I changed out my socks and shoes and started the first Ironton loop.  I thought it would get dark on loop one so I had my headlamp.  Shortly after I crested the mountain I would need to turn it on and the night had arrived.

After I got through loop one it was time to turn around and do loop two.  Loop two took much longer than loop one.  It felt like the uphill would never end and I was taking breaks often on the way up.  There is a false peak on the return trip.  You start heading down, then have another half mile or so uphill which was a bit discouraging.

I don't have any pictures of Richmond Pass on the way back through but I am proud that I got the heck out of Ironton and back over the pass.  One major goal I had was to not drop at Ironton.  

I did take a short video as I left Ironton for the third time.  You can find that and a handful of other videos from the Ouray 100 HERE on my Instagram page.

During my third pass through Ironton I closed my eyes for 20 minutes in the car.  My trip back over Richmond Pass started just after 2:00am Saturday morning.

My pace had slowed considerably and I was resting on my poles every .04 miles or so for two or three deep breaths.  As I reached the top I started to feel raindrops, then the sky opened up and I began my descent in earnest.

Thunder rolled, lightning lit up the mountainside, rain pelted every inch of me, temps had dipped and I was chilled to the bone.  There were three others at Richmond Aid on the way back down and we were all very cold huddled around a small space heater.  The event ended at Richmond for two of the four of us.  I headed out hoping the quicker downhill pace and rising sun would warm things up. 

After I warmed up and left Richmond Aid Station it was all downhill to meet up with my first pacer, John.  On my way down the hill I began having GI distress.  I'm not sure if it was the shivering from the cold that took away the ability for my body to process fuel but it was a feeling I was all too familiar with from Pike's last year.  I would need to stop a few times on the way from Richmond to Weehawken.

From Weehawken we headed up to the Alpine Mine Overlook.  I was slowing down and GI was catching up with me.  John was a trooper and supportive all the way up and down.  The climb seemed to take forever and at one point on the way down I stepped off the side of the mountain with my left foot.  My right leg did a deep pistol squat and I think that pretty much did it for the knee that had been supporting me from the bottom when I would rest on my poles while climbing.  We made it down to the aid station with just a few minutes to spare.  So, we filled up on water, electrolytes and fuel and off we went to Crystal Lake.

We had three hours and forty five minutes to get over the pass.  I moved faster during this climb than I had moved for hours.  John was pushing me from the back and Nolwenn, who we met as we entered the climb, was pulling me from the top.  

After we had covered two miles and as we began to climb I knew deep down that I would not be able to make it in time to make the cutoff.  I didn't want to miss the cut, I just had a feeling I wouldn't be fast enough at this point.  I called Aaron and told him.  He encouraged me to continue and see what I could do.  I'm so glad he encouraged me to press on, and press on we did.  

Like many of the climbs at Ouray 100 this one seemed to never end, even when it seemed like it was over.  There were switchbacks upon switchbacks and just when you thought you made it to the top, there was another surprise in store.  At one point we thought we reached the top with an hour and fifteen minutes until the cut.  At that point we thought we could make it.  Then, instead of going over the pass, we headed back into the mountain and began traversing through the woods.  

​Then, once we came out of the woods it was another mile over the pass, which was probably the most beautiful part of the whole course.  

As the timer told us we were done, we continued to see people come back up the pass from Crystal Lake, Lee included.  It was great to see him and so many others had made it!  I told them all I would see them in Ouray at the finish line.  

It was at that point that John and I realized we were low on resources and we'd better get off the mountain.  None of us realized just how far down we would need to go.  John started to cramp up and I gave him some salt tabs that freed him up to start making his way down the trail.

I was out of water and my right knee didn't like going downhill at all.  As Nolwenn and I started heading down, Aaron was coming up.  He was set to join me at Crystal Lake for the last 35 miles of the event.  I didn't make it that far but was thankful he came up the hill with a hydration pack full of fluids.  We swapped out the bladders and I was able to rehydrate on the slow trip to Crystal Lake.

Even on just 20 minutes sleep I didn't really feel tired.  We drove back to the motel, I took a much needed shower and we planned for dinner on the town.  I can't remember the name of the place we ate but they had good burgers and fries.

I thought the lack of sleep be more of a problem in the days to come but it never really affected me that much.  A few naps and a couple good sleeps and I was feeling normal energy levels.

After I finished there were still quite a few folks out on the course and I told everyone I saw at the top of Hayden Pass that I would see them in Ouray so Sunday morning so we grabbed our camp chairs and walked down to the finish line.  

This is a pretty low key race so there weren't any big crowds or fancy banners, just a set of orange construction cones in the middle of a field.  Runners would run through the cones, get their buckle and collapse, often in tears on the lawn.  It was cool to witness people accomplishing something that I knew first hand to be so difficult.

Monday was a chill day in Ouray and we laid around, walked around town and prepared for Tuesday travel.  It was cool to take in the town and walking around was probably the best thing for me.

Tuesday we left Ouray and headed back to Denver.  John and Jesse had flights to catch and I was eager to get back to Castle Rock, one step closer to home.

Jesse drove the six plus hours to the airport and I cruised into Castle Rock sometime mid afternoon.  I had planned on staying a few days with Josh and his family but decided I'd start my trip back to MN early Wednesday morning.  

We had another great meal and I got packed up for the return trip.  Part of me wanted to stay longer and a bigger part of me wanted to get back home to see my family and my dog.  I missed them.

The drive back started around 4:30 Wednesday morning and it turned into a long drive once I got into Iowa.  A quick stop for a 20 minute power nap and I was back on my way with Joe Rogan talking to Tank Abbott about old UFC stories.  Once I got into Minnesota the time flew and I was home before I knew it.

I've always said that big events are more of a reflection than a projection and I didn't really know what I would learn on this trip.  Indifference is the word that comes to mind.  That freaks me out actually.

The trip was great.  I was able to connect with the Preusse family which was a highlight for sure.  I spent a few days in the mountains alone which I really enjoyed.  The Ouray part was fun and the company only added to that part of this adventure.

As I've reflected on my Colorado 2024 trip, I went there for the Ouray 100.  The training for the event is what I was really looking for.  I take the discipline to train every day no matter what I feel like.  Even if training might look different than miles on a trail or climbing a hill.

There were no real negative times out there.  I didn't really experience any lows during the Ouray 100.  There were times when I was frustrated that I couldn't move as quickly as I'd have liked to, especially near the end of my experience.  But, those moments were short lived and I was grateful to be in the mountains, on those trails, with those people.  

As I search for meaning in my Ouray 100 experience I am kind of at a loss.  My guess is that lessons and takeaways will come to me in the coming weeks, months and maybe even years, but for now there is a lot going on right in front of me.  That's where I'll place my focus.  

My body is pretty much already healed and I come away with pictures, stories and memories.  My goal now is to take the discipline I was able to experience during my training for Ouray and apply it to other areas of my life.  

If anyone is looking for a personal trainer or running coach in the Plymouth, MN area, that's what I do.  My approach is individual and I'll create a progressive program using NASM's OPT model geared to help you get to your goals.  Initial consults are free and can be done in-person or via Google Meet.  You can reach out via email at [email protected] to schedule today.  No obligation.  My goal is to leave you closer to yours whether you sign up for training with me or not.  

Ultimately, I was able to cover 65 miles, climb 24,000 feet, bag 9 of 14 peaks and get through Ironton and back over Richmond Pass in around 36 hours.  Many consider this to be one of the most difficult races in the world.

Will I head back to Ouray for another go?  I'm not even sure if they'd have me but if they would I think I would have a better idea of what I was getting myself into.  Time will tell.

As I sat down to write this post a phrase came to me and I’ll share it with you here.  

Do the thing that is right in front of you.

For the first time in a long time, maybe ever in my 14 year ultra-marathon running career, have I been this disciplined in my training.  If you're interested in hearing more about it, I'll tell my story here.

It started late January with Jamie Blumentritt at Physical Therapy on the Run.  Then, around the first of March I started working with Aaron Boike at Performance Running Gym and that's where I'm at now.  

I went to Jamie first because I had an injury on my right knee.  I'm not exactly sure what it was but I finally figured it out after a week or so and had the chiropractor pop my dislocated knee back in place.  Then, it took a day or two for the ligaments and tendons to settle down before I was able to get some trigger point work done and feel as good as new.  Jamie is a Physical Therapist and she had me doing two workouts most days with Thursdays off.  I did lots of band and core exercises, some of which I still use now.  When I was working with Jamie I was doing a fair amount of climbing outside which I enjoyed.  We had a pretty mild winter here in Minnesota and the weather was comfortable much of the time.  The goal was to get back to running and establish a good foundation when I transitioned over to working with Aaron.  

Aaron Boike was on the podcast recently talking about his Ouray 100 finish back in 2021.  He's the only guy I know that has both coached a runner to finish and finished the Ouray 100 himself.  Check out the episode HERE.

Training has been going well.  I need to do more strength training as I know it will be very beneficial for climbing at Superior and Ouray.  Once I put those programs together I’ll share them here.  If you want to become a run coaching client, we’ll put together programs that fit just right for your upcoming race.  
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Right now I’m spending between seven and eight hours per week on the run side of training.  As I mentioned before, I haven’t been doing much strength training.  That is about to change and will add an additional hour and twenty minutes or so per week focused on strength training.  I’m not sure exactly where that will fit but I’ll create one workout and do it twice per week with progression.

I’ve been listening to lots of podcasts lately and The Huberman Lab has been a favorite of mine.  The most recent episode I listened to is with Dr. Cal Newport about focus and productivity. 

​I also just listened to a good one with Dr. Daniel Amen on Rich Roll’s podcast.
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I love talking about this stuff so if you see me, let me know what you’re up to and how I can contribute to your growth. 

If you’re interested in supporting my trip to Ouray financially, I'll be missing three weeks of work, buying gear, lodging, etc, please reach out to me.  I’d love to have you come in alongside and help make this crazy adventure a reality!
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Do the thing that is right in front of you.

• 102.1 miles
• 83,724 feet of elevation change
• at an average altitude of 10,239 feet above sea level​

In July, 2024 I will be attempting one of the most difficult 100 mile races on the planet, the Ouray 100 Mile Endurance Run.  

One of my favorite things about competing in ultramarathons is the process of sharing my journey with people.  Hopefully it can inspire some and might just make for a good story. 

This one will last until probably August 2024 and will be shared HERE, at Coach Jon's personal brand page on Facebook.  

As a professional coach my mental toughness and ability to respond in real time comes from my experience on the trail.  Here is my ultramarathon experience:

• 3 time Superior 100 Mile Endurance Run finisher
• 9 time Superior 50k finisher
• 3 time Afton Trail Run 50k finisher
• 3 time Voyageur 50 Mile Endurance Run finisher
• 2 time Superior 50 Mile Endurance Run finisher
• Pikes Peak Ultra 50 Mile Endurance Run finisher

I've got two more scheduled for spring/summer 2024.  They are my 10th Superior 50k and the Ouray 100.

If you are interested in becoming a client, please email me at [email protected], Subject: RUN COACHING to set up an initial call.

Follow along my journey HERE.

In today's episode I had the pleasure of talking with Aaron Boike about his 2021 Ouray 100 Endurance Run finish.

We talk about many things including Aaron's key takeaways from his 2021 finish, details of the course, mindset, technique, foot care and a whole lot more.

The Ouray 100 is a one hundred mile endurance run in the San Juan Mountains of Southwestern Colorado. With almost 84,000 feet of elevation change at an average elevation over 10,200 feet, it is regarded by many as the most difficult 100 miler in the world.

Aaron is the only person I know that has both finished the Ouray 100 and coached someone to a finish. I look forward to Aaron helping get me to the start line prepared to be one of the few Minnesotans to finish the Ouray 100.
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Aaron is the owner of Performance Running Gym in St. Louis Park. www.performancerungym.com/

The blog post Aaron wrote about his event is linked here:
trainerontherun.blogspot.com/2021/08/ou…ience.html

Congratulations to my run coaching client Megan on finishing the Charlotte Marathon just five weeks after Twin Cities was cancelled.  You were consistent in your training and battled hard all the way through.  It was great working with you.  You did it!

"I initially sought out Jon as a coach because I trusted his expertise and wanted to train for and complete a marathon without injuring myself. My experience with Coach Jon was beneficial for several additional reasons I had not anticipated. First, Jon provided accountability. Checking in weekly and knowing I would send him each of my training run results got me out the door on days when I might have given myself a pass to skip it. Second, you don't know what you don't know. A good coach shows you your blind spots and teaches you what you need to know. For example, Jon taught me how and when to foam roll and how to run downhill, which helped me to avoid injury; I never would have considered these skills on my own. Third, coaching gives you customization. An app can give you a plan but it can't tell you how to adjust your runs with that trip coming up or when you are not feeling well. An app definitely could not have recalibrated a training plan when the marathon was canceled and I signed up for another one 5 weeks later. Jon did that. Perhaps most importantly, Coach Jon kept the faith when my self-confidence waivered. I believed him when he believed in me, and you need that when running hundreds of miles over a few months. It is important to show up to the starting line with the confidence that you are properly trained for the event. The confidence and knowledge that Coach Jon provided helped get me to the finish line."

If you're looking to set some goals or have one you'd like help reaching, please reach out.  Head over to the scheduling page and set up a "30 minute client check in".  That way we can talk about what it is you're looking for and maybe get started with some coaching.  Your first session is free.  After that standard coaching rates apply.

Whether you’re a company of one or a company of 1,000 it doesn’t really matter.  I can help provide wellness solutions that bring about engagement and build culture.  How do I know?  Because I’ve done it before!
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Some of you may know that I do have unique experience in corporate wellness as I helped build a program from 2013 to 2017 from scratch at one business in Edina, MN.  We did all sorts of cool things including exercise classes, health coaching, different challenges, newsletters, a wellness committee and even a healthy snack program.  

I’m not suggesting that’s what would fit your business but maybe some of it would.  My business is in a season of growth and I’d love for you to be a part of it.  If you or someone you know is at all interested in implementing a corporate wellbeing program, let me know or connect them to me and we’ll get the conversation started. 
 
I hope y’all have a fantastic day and, until next time, live with relentless courage.
Jon

Have you ever had something weigh on your mind and no matter what you do you can't seem to make it go away?  Sometimes you wish it would turn out differently or you had more control of the situation.  Maybe it seems like it's just not fair.  So much so that you fail to see the blessings and the potential good in it all.

If not, great!  If you have, then you know, it can be very frustrating.  That's where gratitude can be helpful.  

Gratitude can:

• drown out and replace negative emotions
• ground you in the present moment
• help shift your mindset to the blessings in the situation
• offer physical benefits like lower blood pressure, improved sleep and strengthen your immune system
• provide emotional benefits like more resilience, lower anxiety and depression and greater life satisfaction.
• foster stronger connections with others

Simple ways to be grateful:

• say "thank you"
• take a walk and appreciate nature
• write a letter of gratitude to someone
• write in a gratitude journal

You know that situation we talked about at the beginning?  What if, instead of getting caught up in all that you can't control, you were to look at the potential benefits and practice gratitude.

​Happy Thanksgiving!

There is a connection and it might help you in your life.

We can create opportunities for ourselves if we're intentional about how we structure our environment.  

Let me explain.  Micah Lancaster is an elite basketball skills trainer who has worked with some of the biggest names in basketball.  This past summer my daughter had the chance to attend one if his two day camps, which was set up by Midwest Basketball Training.

During the camp, one of the main things Micah talked about in his work with the best basketball players in the world, is to take small steps.  He talked about taking small steps to provide the opportunity to change direction and adjust to the situation.  It allows us to keep our feet under our center of mass.  When athletes do that, they have more decisions to make because their feet touch the ground more frequently.  It puts them in a position of power over what they'll do next. This idea transcends basketball into many sports but Micah said it most memorably for me.

How does this relate to eating less chocolate chips?  Let me explain.  One of my favorite snacks is greek yogurt and chocolate chips.  I like the crunch of the chocolate chips, the flavor of the chocolate and the yogurt provides some protein and probiotic.  The amount of yogurt has stayed the same but the amount of chocolate chips has steadily grown over time.

This is where it gets good and where it might help you in your life.  I analyzed the environment and got clearer on my goal to reduce the amount of chocolate chips I was eating.  Then, my attention was brought to the size of the serving scoop in the chocolate chip container.  I realized it was much bigger than it needed to be.  So, I grabbed a small tablespoon and put it in the container instead.

Of course I needed to try out my new process with a bowl of yogurt and chocolate chips.  And that is why I chose to share it with you today.  It worked!

My goal is to eat less chocolate chips with my yogurt.  By simply making the size of the serving utensil itself smaller, I created more opportunity to change direction and adjust to the situation.  I'm confident this small change will help me eat less chocolate chips with my yogurt.

Coaching is what I do.  This is a perfect example of the types of things clients realize when they work with me.  If you've got a goal or need help coming up with one, there are a couple of coaching spots available on my calendar.  Email me at [email protected] with an idea of what you'd be looking for and we'll set up a time to chat and see if it's a good fit.

I heard a poem the other day while I was in the car with my daughter.  Zach Bryan came out with a new album recently and there is a quote in his poem Fear and Fridays that resonated with me and I would imagine a lot of other people too.  

I don't hear him talking about fear or being afraid so much as I hear what he's done and I believe plans to continue doing.  "I've ridden in fear, although I was afraid, every single time."  That's courage and every single time is relentless courage.

I grew up watching my Dad work on the house.  He still has about ten projects going at any one time.  So, I enjoy putting things together.  In a gap between jobs here I took on a job installing laminate flooring.  It's one of the skills I do have having installed five floors in the last two houses we've lived in.  Here are a few pictures.  

This year was different in the sense that I hadn't planned on running any Superior fall event for the first time since 2013.  The last two years I was unable to run the marathon due to illness. (covid in 2021 and a bad head cold in 2022)

This year it was all about volunteering and pouring into the race that has given me so much.  I invited a friend of mine, Josh to join me and we had a great time running trails and giving back!

We put in 11 miles on Thursday afternoon and were set to put in a little over seven when a mile in on Friday morning I got caught running a bit tall and "pop" went my right ankle.  I ended up with a high ankle sprain and will take a short break from the trails, not too long though, even if it's just hiking.  

Thank you to Paul Broman at Broman Chiropractic in Maple Grove for keeping me on me feet and knowing just what my body needs to keep that healing process moving along.  

After heading back to Minneapolis on Saturday, Katie and I took in the Vikings home opener against the Bucs.  Katie won tickets on Instagram through Scheels and invited me to go.  Thanks Katie!

The Vikes lost the game but it was a fun day.  I rented one of those scooters you can get downtown now and it was a great way to stay off my ankle.

Tuesday I started a new job with Trustmark/Healthfitness working corporate wellness at Boston Scientific in Minnetonka, MN.  It's a perfect part time gig that fits right into my professional wheelhouse, employee wellness.

I do have time to take on a client or two in addition to my hours at BSCI.  If you are interested in a getting a proposal, let's set up some time to talk through what a program could look like at your business.  Some of my work is done digital and some is done in person.  Creativity is something I'm good at and I'm always concerned with how it contributes to helping my clients grow.

Visit the "employee wellness" page and reach out.

It has been quite a couple of weeks around here.  I'm just getting warmed up.  We've all got things happening.  Hopefully, if nothing else, my story can inspire you and encourage you to keep moving, keep growing.  

If you missed my last blog post with my Pikes Peak 50 Mile reels.  Here is a link to that post.  I tried to tell my Pikes story through short videos from the course.