Archive Monthly Archives: June 2017

Getting to the Next Level

“Exercise and sports are greatly affected by what goes into the mind, and the mind is greatly affected by sports and exercise as well. This is true among exercisers at all levels, despite their different goals. A major element in mental training is visualization … Visualizing a positive outcome can create a pattern of success…”

-Grete Waitz, nine-time winner of the New York City Marathon 

Last week I talked about the steps it takes to be an Olympian in any domain of life. In the next few weeks, we’ll dive deeper into how we can apply the success formula into our own lives.

One skill that all Olympians practice is visualizing themselves succeeding. Because this looks like “just sitting around” and seems “a bit weird” to the average person, not many people take advantage of this KEY ingredient to success.

Here is how to visualize yourself succeeding in a race:

  1. Sit in a comfortable position
  2. Close your eyes
  3. Take deep breaths making your belly go out when breathing in and make your belly go in when breathing out
  4. Visualize yourself through each part of the race course. Feel the feelings, see the surroundings, feel strong, quick, and light.
  5. Open your eyes and get on with your day!

If you could do this a few minutes a day, you could make great leaps in your training. It is an untapped gem. So this week, start scheduling and implementing this secret training skill into your routine. You go!

If you would like an easy way to apply this new skill, I recommend Race Day Coach by Dr. Melissa McCreery. After listening to her guided visualization for each of my races in the last 2 years, I HIGHLY recommend this mp3 download visualization. (I even listened to it every night for one month before running my personal best and Boston Qualifying marathon time of 3:28 at the age of 46!) After that day, I became an affiliate of Race Day Coach and use it for at least a month before all of my races.

If you would like to learn more about Race Day Coach, here is the link

I look forward to hearing about you reaching your full potential – You’ve got this!

Your Partner in Health,

Carol Frazey, M.S.

Pee Your Pants

This week is the beginning of summer. To make sure that we have the best summer of our lives, I’ve decided to share this again…and I really needed this reminder!

If you think this is about “leaking” when running, it is not. Keep doing your Kegel exercises every day during your 3-minute core, and this should help.

No, this is about taking risks. Do you know that feeling that you get when you do something that you think you couldn’t and you succeed? Isn’t that the greatest feeling?! Well, let’s get more of that in our lives.

I’m talking about those things that you really want to do, but they scare you so much that you think you may pee your pants. For some people, this means asking your boss for a raise, for others it’s joining an exercise class, and yet for others, it’s traveling to another country. Everybody has her “thing”.

This week, let’s encourage and support one another as we do at least one thing that makes you want to pee your pants. There is a risk that you may fail, but how will you know if you never try? There is also the risk that you will succeed beyond your wildest dreams.

* Dance in public
* Go skydiving
* Sign up for and run a race
* Have that scary conversation with someone (even if your voice shakes)
* Go swimming in the ocean
* Speak up when your heart tells you to
* Attend an event that is outside of your “normal”
* Sing out loud in public
* Learn something new (a new language, how to knit, how to do a cartwheel)
* Be the REAL you!

Strap on a diaper and let’s go!

Your Partner in Health,

Carol Frazey, M.S.

New Year Self-Care

As we start the new year, let’s make a plan to make this the best year yet!  So this week, do something special for yourself.  Below are some ideas to help get you started: As we start the new year, let’s make a plan to make this the best year yet!  So this week, do something special for yourself.  Below are some ideas to help get you started:

  • Get a massage
  • Go for a leisurely walk or run
  • Take time to go out for coffee with a person who makes you laugh
  • Put on your favorite music and dance
  • Take a bath complete with bubbles, wine, and chocolate
  • Rent your favorite movie and watch it• Go out on an adventure:  take a hike on a new trail, take a train to a nearby city and explore, go hang gliding, try windsurfing, get out of your “comfort zone”
  • Take a class:  drawing, painting, running, Spanish, Italian, pottery, tango dancing, …
  • Buy a jump rope, hula hoop, yo-yo, or hacky sack and pretend that you are 12 years old again
  • Be creative and have fun

Enjoy your week.  You deserve it!

Happy New Year!

Your Partner in Health,

Carol Frazey, M.S.

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