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Travel, Train, Teach

Stay tuned for stories, tips, and mishaps on our family adventure to Southern Spain for three months!

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How To Create A Successful Fitness Program

There’s More to Creating a Fitness Plan Than People Realize

In the hustle and bustle of modern life, most people in the U.S. already feel maxed out. Time, energy, and money are limited resources, and many are juggling them just to get through the day. So, when someone decides they’re fed up with their fitness and wants to take on a new workout plan, it’s not as simple as lacing up sneakers and hitting the gym.

A successful fitness plan requires you to think critically about where these three resources—time, energy, and money—will come from.

1. Time

If you’re not currently working out but want to start, the first question to ask yourself is: Where will this time come from?

Time is a zero-sum game. If you’re adding something new to your schedule, something else has to give. Are you willing to sacrifice TV time, scrolling on social media, or even an extra 30 minutes of sleep? It’s not just about finding time but consciously deciding what you’re willing to trade for it.

2. Energy

Working out doesn’t just take time—it also takes energy. If you’re already feeling drained at the end of the day, it’s important to evaluate where your energy is currently going. Ask yourself:

• What am I doing now that drains my energy?

• Can I minimize or eliminate activities that leave me feeling depleted?

Alternatively, consider ways to boost your energy reserves. This might mean prioritizing better sleep, improving your nutrition, or managing stress more effectively. Sometimes, it’s not about cutting things out but about adding habits that energize you for the new commitment.

3. Money

While some fitness activities are free, many come with a cost—gym memberships, fitness classes, equipment, or even the gas to drive to a park. If you’re on a tight budget, you’ll need to figure out where the funds will come from.

Are you willing to reallocate money from other areas, such as dining out or entertainment? Or could you find creative ways to work out for free, like using bodyweight exercises at home or running outdoors?

A Personal Example: Prioritizing Time With My Daughter

This idea of balancing resources applies to all aspects of life, not just fitness. For instance, I’ve recently decided I want to spend more quality time with my seven-year-old daughter. I want to create core memories with her, but to do so, I’ve had to carefully consider how to free up time, energy, and money.

Time: I’ve realized that I need to cut back on mindless scrolling or other low-value activities to make space for meaningful experiences with her.

Energy: To have the energy to be present and engaged, I’ve started going to bed earlier, eating healthier, and planning my days better to reduce stress.

Money: While some activities we enjoy are free, others—like trampoline parks or roller-skating rinks—come with a price tag. I’ve had to reallocate funds, cut back in other areas, or dip into savings to make these experiences possible.

The Takeaway

Whether it’s fitness, family, or any new goal, success starts with a plan. And a good plan requires understanding that time, energy, and money are finite resources. It’s not enough to set a goal—you need to figure out what you’re willing to sacrifice or change to make it happen.

So before jumping into your next big endeavor, take a moment to evaluate your resources. Ask yourself:

• What am I willing to trade to make this work?

• How can I optimize my time, energy, and money to align with my goals?

The answers to these questions might just be the key to creating a sustainable, successful plan—whether it’s for fitness, family, or anything else that matters most to you.

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How to Create a Fitness Program That Works

There’s More to Creating a Fitness Plan Than People Realize

In the hustle and bustle of modern life, most people in the U.S. already feel maxed out. Time, energy, and money are limited resources, and many are juggling them just to get through the day. So, when someone decides they’re fed up with their fitness and wants to take on a new workout plan, it’s not as simple as lacing up sneakers and hitting the gym.

A successful fitness plan requires you to think critically about where these three resources—time, energy, and money—will come from.

1. Time

If you’re not currently working out but want to start, the first question to ask yourself is: Where will this time come from?

Time is a zero-sum game. If you’re adding something new to your schedule, something else has to give. Are you willing to sacrifice TV time, scrolling on social media, or even an extra 30 minutes of sleep? It’s not just about finding time but consciously deciding what you’re willing to trade for it.

2. Energy

Working out doesn’t just take time—it also takes energy. If you’re already feeling drained at the end of the day, it’s important to evaluate where your energy is currently going. Ask yourself:

• What am I doing now that drains my energy?

• Can I minimize or eliminate activities that leave me feeling depleted?

Alternatively, consider ways to boost your energy reserves. This might mean prioritizing better sleep, improving your nutrition, or managing stress more effectively. Sometimes, it’s not about cutting things out but about adding habits that energize you for the new commitment.

3. Money

While some fitness activities are free, many come with a cost—gym memberships, fitness classes, equipment, or even the gas to drive to a park. If you’re on a tight budget, you’ll need to figure out where the funds will come from.

Are you willing to reallocate money from other areas, such as dining out or entertainment? Or could you find creative ways to work out for free, like using bodyweight exercises at home or running outdoors?

A Personal Example: Prioritizing Time With My Daughter

This idea of balancing resources applies to all aspects of life, not just fitness. For instance, I’ve recently decided I want to spend more quality time with my seven-year-old daughter. I want to create core memories with her, but to do so, I’ve had to carefully consider how to free up time, energy, and money.

Time: I’ve realized that I need to cut back on mindless scrolling or other low-value activities to make space for meaningful experiences with her.

Energy: To have the energy to be present and engaged, I’ve started going to bed earlier, eating healthier, and planning my days better to reduce stress.

Money: While some activities we enjoy are free, others—like trampoline parks or roller-skating rinks—come with a price tag. I’ve had to reallocate funds, cut back in other areas, or dip into savings to make these experiences possible.

The Takeaway

Whether it’s fitness, family, or any new goal, success starts with a plan. And a good plan requires understanding that time, energy, and money are finite resources. It’s not enough to set a goal—you need to figure out what you’re willing to sacrifice or change to make it happen.

So before jumping into your next big endeavor, take a moment to evaluate your resources. Ask yourself:

• What am I willing to trade to make this work?

• How can I optimize my time, energy, and money to align with my goals?

The answers to these questions might just be the key to creating a sustainable, successful plan—whether it’s for fitness, family, or anything else that matters most to you.

Read more

How To Create A Successful Fitness Program

There’s More to Creating a Fitness Plan Than People Realize

In the hustle and bustle of modern life, most people in the U.S. already feel maxed out. Time, energy, and money are limited resources, and many are juggling them just to get through the day. So, when someone decides they’re fed up with their fitness and wants to take on a new workout plan, it’s not as simple as lacing up sneakers and hitting the gym.

A successful fitness plan requires you to think critically about where these three resources—time, energy, and money—will come from.

1. Time

If you’re not currently working out but want to start, the first question to ask yourself is: Where will this time come from?

Time is a zero-sum game. If you’re adding something new to your schedule, something else has to give. Are you willing to sacrifice TV time, scrolling on social media, or even an extra 30 minutes of sleep? It’s not just about finding time but consciously deciding what you’re willing to trade for it.

2. Energy

Working out doesn’t just take time—it also takes energy. If you’re already feeling drained at the end of the day, it’s important to evaluate where your energy is currently going. Ask yourself:

• What am I doing now that drains my energy?

• Can I minimize or eliminate activities that leave me feeling depleted?

Alternatively, consider ways to boost your energy reserves. This might mean prioritizing better sleep, improving your nutrition, or managing stress more effectively. Sometimes, it’s not about cutting things out but about adding habits that energize you for the new commitment.

3. Money

While some fitness activities are free, many come with a cost—gym memberships, fitness classes, equipment, or even the gas to drive to a park. If you’re on a tight budget, you’ll need to figure out where the funds will come from.

Are you willing to reallocate money from other areas, such as dining out or entertainment? Or could you find creative ways to work out for free, like using bodyweight exercises at home or running outdoors?

A Personal Example: Prioritizing Time With My Daughter

This idea of balancing resources applies to all aspects of life, not just fitness. For instance, I’ve recently decided I want to spend more quality time with my seven-year-old daughter. I want to create core memories with her, but to do so, I’ve had to carefully consider how to free up time, energy, and money.

Time: I’ve realized that I need to cut back on mindless scrolling or other low-value activities to make space for meaningful experiences with her.

Energy: To have the energy to be present and engaged, I’ve started going to bed earlier, eating healthier, and planning my days better to reduce stress.

Money: While some activities we enjoy are free, others—like trampoline parks or roller-skating rinks—come with a price tag. I’ve had to reallocate funds, cut back in other areas, or dip into savings to make these experiences possible.

The Takeaway

Whether it’s fitness, family, or any new goal, success starts with a plan. And a good plan requires understanding that time, energy, and money are finite resources. It’s not enough to set a goal—you need to figure out what you’re willing to sacrifice or change to make it happen.

So before jumping into your next big endeavor, take a moment to evaluate your resources. Ask yourself:

• What am I willing to trade to make this work?

• How can I optimize my time, energy, and money to align with my goals?

The answers to these questions might just be the key to creating a sustainable, successful plan—whether it’s for fitness, family, or anything else that matters most to you.

Read more

How To Create A Successful Fitness Program

There’s More to Creating a Fitness Plan Than People Realize

In the hustle and bustle of modern life, most people in the U.S. already feel maxed out. Time, energy, and money are limited resources, and many are juggling them just to get through the day. So, when someone decides they’re fed up with their fitness and wants to take on a new workout plan, it’s not as simple as lacing up sneakers and hitting the gym.

A successful fitness plan requires you to think critically about where these three resources—time, energy, and money—will come from.

1. Time

If you’re not currently working out but want to start, the first question to ask yourself is: Where will this time come from?

Time is a zero-sum game. If you’re adding something new to your schedule, something else has to give. Are you willing to sacrifice TV time, scrolling on social media, or even an extra 30 minutes of sleep? It’s not just about finding time but consciously deciding what you’re willing to trade for it.

2. Energy

Working out doesn’t just take time—it also takes energy. If you’re already feeling drained at the end of the day, it’s important to evaluate where your energy is currently going. Ask yourself:

• What am I doing now that drains my energy?

• Can I minimize or eliminate activities that leave me feeling depleted?

Alternatively, consider ways to boost your energy reserves. This might mean prioritizing better sleep, improving your nutrition, or managing stress more effectively. Sometimes, it’s not about cutting things out but about adding habits that energize you for the new commitment.

3. Money

While some fitness activities are free, many come with a cost—gym memberships, fitness classes, equipment, or even the gas to drive to a park. If you’re on a tight budget, you’ll need to figure out where the funds will come from.

Are you willing to reallocate money from other areas, such as dining out or entertainment? Or could you find creative ways to work out for free, like using bodyweight exercises at home or running outdoors?

A Personal Example: Prioritizing Time With My Daughter

This idea of balancing resources applies to all aspects of life, not just fitness. For instance, I’ve recently decided I want to spend more quality time with my seven-year-old daughter. I want to create core memories with her, but to do so, I’ve had to carefully consider how to free up time, energy, and money.

Time: I’ve realized that I need to cut back on mindless scrolling or other low-value activities to make space for meaningful experiences with her.

Energy: To have the energy to be present and engaged, I’ve started going to bed earlier, eating healthier, and planning my days better to reduce stress.

Money: While some activities we enjoy are free, others—like trampoline parks or roller-skating rinks—come with a price tag. I’ve had to reallocate funds, cut back in other areas, or dip into savings to make these experiences possible.

The Takeaway

Whether it’s fitness, family, or any new goal, success starts with a plan. And a good plan requires understanding that time, energy, and money are finite resources. It’s not enough to set a goal—you need to figure out what you’re willing to sacrifice or change to make it happen.

So before jumping into your next big endeavor, take a moment to evaluate your resources. Ask yourself:

• What am I willing to trade to make this work?

• How can I optimize my time, energy, and money to align with my goals?

The answers to these questions might just be the key to creating a sustainable, successful plan—whether it’s for fitness, family, or anything else that matters most to you.

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Grief, Resilience, and World Champs Runner-up

Like they say, never underestimate the power of the mind.

Thank you, everyone who shared personal stories of resilience when I asked for some on social media. Inspired by you, I finished the OCRWC World Championship 3k with a silver medal (my highest-ever finish at a world championship), despite losing sleep and emotional energy over my father‘s passing the week before.

And then, at 42 years-old and significantly older than my competition, I woke up the next morning, pushed aside all excuses not to toe the start line again, raced the 15k race (which ended up being 10 miles) up and down a steep mountainside, carried a 50lb sandbag over a rock quarry, and swung through monkey bars, right onto the world championship podium again.

When I thought perhaps I couldn’t do it, my heart reminded me that I could, as I remembered how many people are dealing with life obstacles far greater than my own.

The power of human resilience – what a force.

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The Power of A Gift

My athletic career came from humble beginnings.

“Girl, age 7, soccer ball” dangled somewhere from a local church’s Christmas giving tree.

Sprinting downstairs Christmas morning, I rushed to see if Santa came this year – he did! I gingerly checked the pieces of paper with kids’ names laid on top of a row of unwrapped gifts.

“Dominic, Mary, Martin, Joey, Eddie, Maria, Zack, and Greg” – but no Rosie.

Santa forgot me!

I ran upstairs, sat on the toilet, and started to cry until my oldest brother, Eddie, told me my name had fallen off of my gift. In his hands, he held…a soccer ball! Brand new, and just my size!

“Come in,” I said through soggy tears, and my brother walked in carrying the most beautiful gift possible – a soccer ball! Brand new, and just my size!

My face lit up as I jumped off the toilet lid.

“Wow, thanks!” I hollered as I ran outside to play with my ball in the cold, my heart warm from soaring with joy.

Last night at a school crosswalk volunteers appreciation party, the head of the giving tree at my daughter’s school announced a request for more gifts/contributions, sharing that one family had asked for “socks and underwear.”

Socks and underwear?! Oof. We never had it THAT bad.

Although I love the idea of donating in one’s own community, if you would like to contribute to the family at my daughter’s school that requested socks and underwear, let’s shower them with much more. (Link here.)

So if you walk past a giving tree at a post office or grocery store with “ornaments” requesting gifts for kids, and wonder if contributing really makes a difference, believe me – it does.

We have the power to make add magic to a kid’s holiday! The kind person who paid for my soccer ball sure did, and I’ll never forget it.

 

 

 

 

 

 

 

 

 

 

 

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Unlock Success With A Habit Hacking Coach

Habits shape who we are and determine where we’re headed. Consistency breeds excellence. From small actions to daily routines, habits sculpt our success story. Cultivating good habits isn’t just a choice; it’s a game-changer.

Do you want to wake up earlier, eat better, exercise more, or be more confident, or just feel better all-around? Do you know what you should do but have trouble doing it consistently? I can help!

Sign up for my January Habit Hacking course to get unstuck with habits that stick.

It’s a personalized program that starts with:

💥 figuring out your goals via an in-depth questionnaire

💥 determining the best habits to get you to them

💥 uncovering the obstacles in your path to success

💥 adding friction to bad habits so they fall to the wayside

💥 creating new, good habits that stick

We’ll go over the science behind habits, and how relying on willpower just doesn’t work. We’ll adopt a better strategy – one that, over time, makes sticking with the desired behavior almost effortless.

The next round of habit coaching begins the first week of January. Each coaching package includes:

1. A one-hour strategy call to determine which new habits to adopt and how to ensure success (using habit coupling, small habit progression, etc.)

2. A daily check-in via text or Google Sheets for accountability

3. A weekly 20-30 minute check-in call to see what’s working and adjust what’s not

Gift this to a loved one or to yourself! A $500 value for only $350, but only until Dec 15th.

To sign up or ask questions, simply send me an email to rosewetzel@yahoo.com.

If you are ready to do the work for lasting change, then I would love to be your coach!

My habit hacker system is based on the hit habit book, Atomic Habits.

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Double World Champs Weekend

What an incredible experience racing two different world championships, in Belgium and Portugal, in one weekend (the elite FISO OCR World Championships and the Masters Mountain World Championships).

Friday’s race was a flat, short (3k), intense, obstacle-filled race while Sunday’s trail race took us 4,000 feet up and down a mountain in 20 miles! Training for such different races proved to be quite a challenges…and very fun!

People say it’s important to specialize/focus to be your best, but some of the best athletes I know train hard/well in more than one sport. Mental burnout ends more athletic careers than physical burnout, so why not follow your heart if it loves variety? 😊

Training for both a speedy, obstacle-dense 2 mile race in Belgium AND a 20 mile endurance race all the way up and down a mountain in Portugal two days later was just the fun mental/physical challenge I was looking for! And I did it – the racing, the travel logistics, all of it…it was hard, and it feels good. 👍

They say the brain craves novelty, and introducing fresh challenge combinations keeps me inspired to train to my max for over two decades now. 💥

I’ve always been happiest doing a combination of OCR, Ninja Warrior, track, and/or trail running, and I’m a lifer when it comes to racing, so even if specializing could/should bring a better outcome in a particular discipline, if you’re like me – someone who can’t choose just one – why not just follow your heart?! ❤️

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