Archive for balance – Page 2

face the fear

by: Emily Boecking

Blank. Sheet. Of. Paper.  Yes, paper, not laptop, or desktop monitor, or tablet device.  After dropping my laptop one too many times, any sort of word processing software no longer exists on that 200 GB of memory, and I really haven’t had the patience to schedule an appointment with an Apple Genius (or Apple Not So Genius) to remedy the situation.  This lack of sufficient computer capabilities is one of the many excuses I have used to put off writing this article; including, but not limited to: I don’t have time, I’m too tired, writing requires thinking and I’ve already done too much of that today, I have several movies in my Netflix queue to catch up on… you get the idea.  So here I am.  Blank. Sheet. Of. Paper. 

I usually think of myself as the “go getter” type—someone decently good at making “To Do” lists, and then knocking out the tasks relatively quickly.  But this one task, to write a simple article on what it means for me to “face the fear”, stayed on my “To Do” list week after week.  I finally had to ask myself why I kept finding so many excuses, as lame as they were, for procrastinating on this particular undertaking.  Finally I had to admit that my excuses served no purpose other than to distract me from facing my fear of writing this article.  What was so intimidating about this article? 

Hell, it was my idea to write the article anyways.  Although it is a topic I feel passionately about, I realized I was scared that I might not really have anything of merit to say about the subject.  I couldn’t even fathom how to approach the article.  Maybe I could make the piece anecdotal … possibly relay some examples of obstacles or issues in my life I feared and how I worked through them, whether successfully, or not so successfully.  And yes, I could see where that approach could have some value. Honestly though, if that were the course of action to take there had to be someone grossly more qualified than myself to lead such a discussion. 

Sure, I’ve been through some stuff, and had my shit, but how does that make me different than anyone else?  Plus, as much as I like to put on a tough exterior, I honestly don’t think I’d make it through the entire article claiming that I am “Fearless.”  Heck, I couldn’t even sit down to write an article about fear because fear was the very thing inhibiting me (suck it irony).  And taking the opposite approach of composing a confessional of how much some shit scares me didn’t sound like too much fun either (I for dang sure didn’t want to reveal all of my gross insecurities to the general public).  So. Blank. Sheet. Of. Paper.  We meet again. 

And alas, as much as I would like to say the inspiration as to how to give some substance, and content to this matter struck me with a lightning bolt of epiphany, it did not.  Rather, I had to make a truce with the endeavor.  Knowing I couldn’t speak as any so called expert on “how to face the fear”, nor could I portray a self-flagellation of all my fears and woes, I could, however, engage in a discussion in regards to our collective challenges as to how we handle fear, and how we can find the strength from within to face it.

So here it goes …

If we ask ourselves how many of our fears are based on reality, and how many are based on our perception of reality, what would the ratio be?  Would we be able to say that 99% of our fears are reality based?  50%?  Or maybe a mere 1%?  If we are honest, most of us would probably confess that the majority of our fears are based on what we perceive reality to be, rather than what it actually is. 

An Alcoholics Anonymous adage states that FEAR is an acronym for the following:  False Evidence Appearing Real.  As various situations and stimuli arise in our lives, our natural human instinct is to relate the current circumstances we find ourselves in to prior experiences.  Since life happens on its own terms, which are often not in accordance with our own terms, many experiences have outcomes that may be, in our minds, less than we had hoped for, or perhaps an outcome we associate with failure.  And with that association of failure arises emotions that we’d rather just not feel again, or deal with.  Maybe the feelings that are conjured up are just a little uncomfortable.  Maybe they are a lot of uncomfortable.  Or maybe somewhere in between.  Regardless of where that feeling falls on our “uncomfortable” barometer, the bottom line is, given a choice, we’d rather avoid that uncomfortable feeling and just not go there again.

And yes, we have all read the motivational books and heard the inspirational quotes that instruct us that we can’t hope for anything more out of life other than status quo if we approach life from a stand point of avoidance of failure and uncomfortable feelings.  Once such quote on the subject can be found in Theodore Roosevelt’s The Strenuous Life speech,

Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure, than to take rank with those poor spirits who neither enjoy much nor suffer much, because they live in the gray twilight that knows neither victory nor defeat.

But stuff comes up in life.  Maybe it’s a time to just branch out a little from our comfort zone, or maybe it’s a time where we are asked to really step up to the plate.  And if that stuff, whether it be big or small, invokes that deja vu of some “who, what, where, when or why” from our past that we really didn’t like, our natural reaction is to respond, “Nope.  Been there.  Done that.  Not going there again.” 

But here is the real reality of the situation: we have NOT been there before.  We have NOT done that.  Of course we are not going there again, because we can’t.  Maybe something similar to the situation we currently find ourselves has happened before, hence our protective instincts flair up.  We get scared and have an impulse to respond out of fear.  And in those moments, I personally often find myself having a little internal conversation in regards to Mr. Roosevelt’s quote:  “Yea, Teddy got it right on it being better to ‘dare mighty things’, but today I’d rather be content to be in that ‘gray twilight’ area.  I may not know victory, but I’ll go with not rolling the dice and instead be able to eliminate that suffering thing from the agenda today.” 

And some days, this is response is OK.  We don’t need to wage war with the world everyday by any means.

Yes, we all have major and minor life crises that we are faced with– relationships, careers, the economy, natural disasters, crime, etc. – but none of them are going to be confronted and defeated within a single day. 

Looking outward at the external battles raging in our lives may not be where we are called to direct our energy.  Rather than outward, maybe the direction to look is inward, at the internal battles we face.  And many of those battles are merely incarnations of fear.  Exactly how facing these fears will look like for everyone, I can’t necessarily speak to, but it might take the form of asking ourselves questions such as:  ” What things, both good and bad, am I avoiding because of my fears?”  “Where am I selling myself short because of what my fears tell me I can and can’t do?”  “Where am I selling others short because of this?”

Fear loses its power over us when we let go of the outcome.  When our days are no longer governed by our expectation of what we think can happen or will happen or should happen,  all of the “what if” scenarios that fear played out in our minds fall by the wayside, and we can instead be fully present.  And when we are fully present, we are able to take action from a place of personal strength and power.  Whereas before we would have resorted to simply reacting to challenges out of fear, we can now empower ourselves to act mindfully and purposefully in any given set of circumstances when we let go of the power fear had over us. 

So maybe today we dare that mighty thing anyways, and maybe we risk a measure of defeat, but we also open ourselves up to experiencing a measure of victory.  And whether it’s victory, defeat, or everything in between – isn’t it all experience?  And isn’t experience what life is made of?  Maybe today we take that chance at facing our fear, knowing that if failure does happen, we can still handle it. 

Face the fear… and do it anyways…

Princess Run news release


Wednesday, March 27, 2014

Contact:  Sheila Kidder

2014 Princess Run Festival and Little Dude Dash Date Set

MAY 4, 2014  “Another Magical Day Down by The River”

OKLAHOMA CITY:  runhers, a women’s health and lifestyle organization headquartered in OKC, announces that the 5th Annual Princess Run Festival and Little Dude Dash will take place on May 4, 2014 from 1pm – 5pm in and around the OKC Boathouse District on the Oklahoma River.

The nationally renowned OKC Boathouse District will again be transformed into a magical village on May 4th for the children’s festival.  The Princess Run is a frolicking, whimsical 1.2 mile run/walk/stroll event designed to delight girls 12 and under while encouraging a healthy and happy lifestyle.  The Little Dude Dash is a “wicked cool” 1.2 mile run/walk for superhero boys.  Part of the proceeds will benefit The Oklahoma City Boathouse Foundation.

The festival begins at 1:00pm as the festival opens on the OKC Boathouse District grounds.  The festival includes interactive experiences with the OKC Barons, Ice Girls, The NEW OKC Energy Pro Soccer Team and much more.  All of the venues will be open for tours and youth activities of OKC RIVERSPORT.  Food Trucks like Roxy’s Ice Cream will be out to celebrate as well.  The Princess Run will start at 2:00pm and the Little Dude Dash will start at 3:00.  The 1.2 mile runs will be along the Oklahoma River trails.  A full schedule of attractions and activities, along with course map and village layout will be released on April 25th.

“The Princess Run and Little Dude Dash Festival is designed to celebrate our kids!   On May 4th,  the kids experience is our main focus (parents can run w/kids or act like kids), our creativity and imagination allows us to be as playful as we can with the festival,” says runhers special projects director Sheila Kidder. “We want the event to entertain, engage and celebrate our amazing kids while offering support and awareness for all the great things that are happening on the Oklahoma River here in OKC.”

There is an entry fee to participate in the Princess Run and Little Dude Dash event.  Registration for the event is now open.  The Princess Run and Little Dude Dash participant level will be capped and has sold out the prior three years.  The festival is a free and open event.  See  Twitter @princessrunfest

about runhers® women’s association

We are a creative force that empowers women to discover, design and activate their version of a healthy and happy life.  We create partnerships and experiences that engage, entertain and inspire women everywhere.

To engage, please visit us at or – twitter @runhers – email

About Oklahoma City Boathouse Foundation

The OKC Boathouse Foundation promotes the use and development of the Oklahoma River as a world-class urban aquatic venue and provides access to rowing, kayaking and fitness programs for people of all ages and abilities. OKCBF programs pursue the highest goals of sports and embrace the principles of the Olympic spirit which inspire athletes to work toward personal excellence, embrace the power of teamwork, and practice respect for all people and the environment. To learn more or get involved, call (405) 552-4040 or visit , or


Princess Run Festival News Release

March 26, 2013



Contact:               Sheila Kidder – (405.659.2852)

NEWS9 Partners with Princess Run Festival

Bobbie Miller will host as “Her Royal Highness”

runhers women’s association is happy to announce this partnership with Oklahoma’s Own NEWS9 & Griffin Communications for the 5th Annual Princess Run Festival and Little Dude Dash.  The festival is set for May 4th, 2014, and is set on the properties of the Oklahoma City Boathouse District.  NEWS9’s morning anchor Bobbie Miller will serve as Her Royal Highness. She’s on every weekday morning from 5:00-7:00 a.m.

The Princess Run Festival and Little Dude Dash features running/walking events of 2K (1.2 miles).  The festival is full of interactive kids experience with the OKC Boathouse/Riversport experiences, OKC Barons Hockey, the new OKC Energy Football Club, Arts and Crafts Pavilion and other experiences such as a dance clinic hosted by Studio J Dance.  There will be a Roxy’s Ice Cream truck as well as other food trucks to enjoy this “magical day down by the river.”

NEWS 9’s Bobbie Miller says, “I am sharing my love of exercise with my kids at an early age. So, I’m excited to get my one year old in a tutu & my boys in their superhero costumes – whatever it takes to get them moving! Plus, I’m taking advantage of this ‘Her Royal Highness’ title!”

runhers Director of Special Projects Sheila Kidder states, “We love celebrating kids at this magical day down by the river.  We are very happy and honored to have NEWS9 on board as a partner for the 2014 event.  And, Bobbie Miller has a special energy, and it will be great fun to see it on display at the festival.  We’re jazzed!”  Kidder adds, “This is such a visual treat for the eyes, the princesses really embrace the royal theme, and the dudes express their inner superhero!  Many parents get in the spirit with their own creativity in costumes!”

About Princess Run Festival

The Princess Run Festival and Little Dude Dash is imagined by runhers women’s association.  The 5th Annual Festival is designed to delight and celebrate kids, ages 12 and under, and families.  The Princesses and Little Dudes run a 2K (1.2 mile) distance, while the festival features OKC Riversport

activities, as well as many other interactive kid/family experiences.  More info at Twitter @princessrunfest and on Facebook.  Contact:

About Oklahoma’s Own NEWS 9

OKLAHOMA CITY’S Oklahoma’s Own is proud to provide Oklahomans with timely and relevant news and information, sharing the stories, pictures and loves of Oklahomans across our great state including Oklahoma City’s Own. – Twitter @NEWS9

About runhers® women’s association

We are a creative force that empowers women to discover, design and activate their version of a healthy and happy life.  We create partnerships and experiences that engage, entertain and inspire women everywhere.  To engage more, please visit us at or – twitter @runhers – email



stay creative this spring

By:  Britta Newton @

Inspiration Board. Whether it’s magazine cutouts push pinned to your wall or a framed bulletin board a creative brain needs the tangible inspiration. Try printing out some of your favorite Pinterest boards and favorite blog posts.

Keep a beautiful pad & pen on you at all times. I have a stack of unique notebooks, and when I brainstorm I grab which one inspires me for the current project. Using a beautiful pen will keep writing happily!

Write. Keeping a daily journal and writing about your thoughts each day will keep your creative juices flowing! When they start flowing you’ll be overwhelmed with the hopes of ideas and you’ll have a pen in hand to write everything down.

Read.  Magazines, books, blogs… Reading and looking at great images will keep your mind in critical thinking mode.

Be Active. Doing a 15 minute yoga video in your living room, or taking a walk around the neighborhood will get your blood flowing each morning.

Add Color. I painted my office orange and it really has done wonders. Add color to your work-space to inspire different moods each day. Something as small as multi colored post it notes will brighten up your mundane to-dos.

Surround yourself with creative people. Having a positive support group to bounce ideas off of will be the tracks to your train. Learning from others and having competition will keep you improving daily.

…and in my opinion, the most important.

Break The Rules.  Which ones? All of them. (P.S. I said rules, not laws. Don’t break laws.)

laugh it up

Editor:  It’s true that children laugh many more times a day than adults do.  But, we should try to catch up to those little rascals!   And for greats reasons, it’s great for our health, not to mention our sanity!  So yuk it up, early and often.  And please share anything you find funny with us here:  We are always looking for a good belly laugh! 

Laughter therapy

You know how it feels when you laugh so hard you cry? Whatever tension you had, a good belly laugh washes it away. Because your mind and body are connected, laughing may be one of the best natural medicines around.

What happens when you laugh?

A robust laugh gives the muscles of your face, diaphragm, abdomen, and sometimes your arms and legs, a good workout. Your heart rate and blood pressure rise then fall, you breathe faster and deeper, and oxygen surges through your blood stream. Your brain pumps hormones that make you very alert and endorphins that numb pain. Laughter:

  • raises your pain threshold
  • reduces stress and calms you in emotional situations
  • enhances immunity by boosting your levels of antibodies

Laughing relaxes your body and clears your mind. By seeing the humor in a stressful situation, you may be able to change your response to the stress by replacing negative thoughts with positive ones.

You can’t laugh and worry too much at the same time.

Prescription for laughter

How can you use humor to feel your best? Try to:

Seek out things that make you laugh, like funny movies, books, and cartoons

Keep a humor journal in which you write down jokes, funny things kids say, newspaper headlines, bumper stickers, and events

Tell jokes and make a point of passing on the jokes you hear

Laugh at yourself when you make mistakes or think you’re taking yourself too seriously

Look at the funny side of stressful situations and turn them into funny stories you can tell afterwards

Handle stressful events with humor instead of anger or anxiety

Humor can be a powerful medicine, and laughter can be contagious.

Source: Adapted with permission from the Healthy Mind, Healthy Body Handbook (as published under the title Mind & Body Health Handbook), David Sobel, MD, and Robert Ornstein, PhD, 1996

Reviewed by: Paul Millea, MD, June, 2013


december commitment challenge

by: Sara McCauley

It’s that time of the year!  There is no denying; holiday season is upon us, and in full force.  Our schedule becomes full of events, shopping, celebrating AND eating.  That means more stress overall, and less time to spend working out. There is no “best time” to commit to a new fitness plan, however, you can make a commitment to the best out of each season or situation.  Time doesn’t always allow for a full gym workout or a long run, BUT I know you can fit in something each day, even if it is 5 minutes!  When it comes to moving your body, something is always better than nothing.  I put together a schedule for the month of December that includes short workouts that you can do anywhere at any time. You can follow the calendar exactly and take the guess work out, or you can pick choose an item from the checklist each day.  The Holidays can be trying, so, you owe it to yourself to make some “me” time.  Make the commitment and join me for the December Commitment Challenge!  You will be happy you did come January!

The numbers coincide with the December calendar dates!  Have fun and Enjoy the Season!
1.       10 minute stretch
2.       50 pushups – 50 star jumps
3.       20 minute fartlek run
4.       40 jumping jacks, 40 jump squats, 40 jump lunges
5.       100 pile squats, 20 half squat, 20 full, 20 half with heel raise, 20 full with heel raise, 20 pulses
6.       5 minute wall sit (take short breaks to complete)
7.       7 miles run or walk (or your distance)
8.       yoga stretch
9.       HIIT 40/20/4 high knees 40 seconds, rest for 20 seconds, plank jack 40 seconds, rest 20 seconds,    complete 4 rounds of each.
10.   60 single leg deadlifts
11.   100 crunches, 20 slow crunches, 20 right, 20 left, 20 bicycle, 20 butterfly
12.   100 Lunges,  20 alternating front, 20 alternating back, 20 right, 20 left, 20 jump lunges
13.   5 minute plank variations, high, low, side, legs lifted, arms lifted (break as needed)
14.   5 mile run or walk (or your distance)
15.   park furthest away from store to add in extra walking every time you go to the store.
16.   running in place, squat jacks, sit-ups, 1 minute of each, 3 rounds total
17.   200 mountain climbers
18.   2 burpees, 2 leg lifts, repeat 4,6,8,10
19.   60 superman extension up to a high plank
20.   100 Vups, modify as needed
21.   30 – 60 minute run or walk
22.   foam roll your tight overused muscles
23.   booty Burner, 50 alternating back lunges, 50 front lunges to balance, 50 single leg decline bridges (use a step or couch)
24.   run 1 – 3+ mile run, make time for yourself, do a few laps in your neighborhood, get some fresh air!
25.   Take the family for a walk or run, start a family tradition
26.   step it up!  use a stair, chair or a study bench, 1 min of each: alternating step ups, step up to balance 1min each side, side step up to leg lift each leg, jump ups(box jump)
27.   plank jumps: 20 of each repeating twice.  front: high plank position, jump feet in together, Right: jump feet to the side then to the center, left jumps, in & out: start with feet together, jump them out wide then back in.
28.   30 – 60 minute run or walk  
29.   ab burner: 20 frog crunches, 20 bicycle crunches, 20 leg lifts, 20 side plank with dips, each side, low plank with hip dip 20 each, high plank with leg ext 20 each, 2 min low plank hold
30.   tabata squat variations 20/10/8: 20 secs of each squat, 10 secs of rest, 8 variations of squats. Wide squats, side to side squats, squat jumps, split squat(each leg counts as 1), squat jacks, chair pose, squat pulses
31.   Firecracker: 50 jumping jacks, 20 star jumps, 20 plyo pushups, 20 explosive jump lunges, 20 back lunge to high jump each leg, 50 jumping jacks

Here are some additional challenges for anytime you need a boost!  

  • fast pace laps around the mall before shopping
  • 10 pushups for every glass of eggnog
  • 100 push up challenge (can be throughout the day)
  • 1 mile run time yourself, try to beat your time next time
  • take the stairs everywhere you have the opportunity
  • 20 Squats every time you check your facebook on your phone
  • 20 second plank for every gift you wrap
  • alphabet abs: lay flat on your back, lift your legs off the ground, feet together “draw” the alphabet with your feet


tips for a happy summer

by: team runhers

Hey hey!  It’s time for the summer solstice.  Summer is a chance to build some fabulous summer memories.  What is your favorite summer memory?  What is the happiest summer you’ve had?  So, what does the summer of 2013 have in store for you? 

It’s important to take some time to care for ourselves – and to cultivate happiness.  Breathe deep and remember those feelings you felt when you were really happy.  We need to keep on the path of learning how to create more of those moments.  Happiness is, in our opinion, one of the leading indicators in quality of life.  When you have a general sense of happiness, everything you do seems better – including rolling out of bed before sunrise to get a run in before it gets too hot!  Workloads seem lighter; problems seem much more solvable or manageable.  And at times, smiling at the world just seems like the thing to do!  As the old saying goes … smile, it’ll make your friends/family wonder what you’ve been up to!  This quote gives a great perspective, “Worrying does not empty tomorrow of its troubles, it empties today of its strength.”  ~Engelbreight

Knowing when and how to unplug is also becoming an issue for us.  We are mostly ‘connected’ in some way to our technology, and we need to find time to turn it off, shut it down and disconnect.  This helps us to connect elsewhere, whether it is nature or just to focus on quality time with a loved one or friend.  When you disconnect for a while, the world will keep spinning while you are unplugged and connected to something perhaps even more meaningful.   The old saying, “Wherever you are, be all there” is still a timeless piece of wisdom!

We’ve been researching happiness, and what can be done to create and cultivate more of it!  We’ll be sharing much of what we are learning in our quest to provide you with as much happy and healthy as we can!   Our search has taken us to Australia, where we found the Happiness Institute!  Here are 10 tips from them on ways to cultivate happiness.  Please pursue happy and healthy with all your might!

  1. Imagine a positive vision of the future – one in which you’re living a great, fulfilling, active and flourishing life
  2. Imagine your best possible self – a “you” that’s firing on all cylinders, a living and breathing version of you at your absolute best
  3. Start living as though you’re at your best and your life is great – schedule positive and inspiring activities into your life right now
  4. Plan, also, activities that require a degree of effort and mastery– although pleasure is important, so too is the satisfaction we get from working hard to achieve meaningful goals
  5. Be mindful about what you say to yourself – watch out for and “stomp” on ANTs (automatic negative thoughts) whilst also developing and cultivating realistic, optimistic thoughts
  6. Build confidence and self-efficacy – try new and exciting activities to build your confidence and believe that you can achieve what you want to achieve
  7. Focus more on strengths and stop trying to fix weaknesses – start to think more about what you have, your positive attributes and qualities
  8. Positively redefine your relationship with food and activity – find a way, anyway, to think positively and helpfully about healthy eating and exercise; where possible, for example, make what you want to do fun!
  9. Build positive and supportive relationships – enlist the support of family and friends; find a “Happiness Buddy” or someone to walk with you along the way
  10. Build positivity by practicing appreciation and gratitude – spend time each and every day thinking about all the good things in you, in your life and in the world around you

demystifying the food label

Editor’s Note:  We recently received an e-mail from Cheryl M. in Little Rock, “I’ve recently started your Sofa2Success  program, and I am wondering if you’ll be adding more information on how to select the best food to go along with my increased activity?”

We always say it’s the little things that make the big difference.  With food labels it’s no different.  Once we know and understand the basics, we can navigate the endless choices that are presented to us at the grocery stores.  If you are not familiar with all the information presented on food labels, this article is for you.  We’ll be doing another article on ingredients/additives as well as the advertising claims some companies make versus the real nutrition facts soon. You will laugh out loud at some of the claims!  Please be thoughtful about what fuel you put in you and your family’s bodies!  The more you know …   

Article Via:  American Heart Association

Learning how to read and understand food labels can help you make healthier food choices.

Here are some tips for making the most of the information on the Nutrition Facts label.

Start here. Note the size of a single serving and how many servings are in the package.

Check total calories per serving. Look at the serving size and how many servings you’re really consuming. If you double the servings you eat, you double the calories and nutrients, including the Percent Daily Value (% DV).

Limit these nutrients. Remember, you need to limit your total fat to no more than 56–78 grams a day — including no more than 16 grams of saturated fat, less than two grams of trans fat, and less than 300 mg cholesterol (for a 2,000 calorie diet).

Get enough of these nutrients. Make sure you get 100 percent of the fiber, vitamins and other nutrients you need every day.

Quick guide to % DV. The % DV section tells you the percent of each nutrient in a single serving, in terms of the daily recommended amount. As a guide, if you want to consume less of a nutrient (such as saturated fat, cholesterol or sodium), choose foods with a lower % DV — 5 percent or less is low. If you want to consume more of a nutrient (such as fiber), seek foods with a higher % DV — 20 percent or more is high.

Here are more tips for getting as much health information as possible from the Nutrition Facts label:

  • Remember that the information shown in these panels is based on 2,000 calories a day. You may need to consume less or more than 2,000 calories depending upon your age, gender, activity level, and whether you’re trying to lose, gain or maintain your weight. Find out your personal daily limits on My Fats Translator (  In general, as you think about the amount of calories in a food per serving, remember that for a 2,000-calorie diet:
    • 40 calories per serving is considered low;
    • 100 calories per serving is considered moderate; and
    • 400 calories or more per serving is considered high.
  • There is no % DV shown for trans fat on the panel because the U.S. Food and Drug Administration (FDA) does not have enough scientific information to set this value. We recommend eating less than 20 calories or (less than two grams of trans fat) a day – that’s less than 1 percent of your total daily calories (for a 2,000-calorie-a-day diet).
  • When the Nutrition Facts panel says the food contains “0 g” of trans fat, it means the food contains less than 0.5 grams of trans fat per serving.
  • When the Nutrition Facts label says a food contains “0 g” of trans fat, but includes “partially hydrogenated oil” in the ingredient list, it means the food contains trans fat, but less than 0.5 grams of trans fat per serving. So, if you eat more than one serving, you could quickly reach your daily limit of trans fat.

In addition to the Nutrition Facts label, a lot of foods today also come with nutrient content claims provided by the manufacturer. These claims are typically featured in ads for the foods or in the promotional copy on the food packages themselves. They are strictly defined by the FDA. The chart below provides some of the most commonly used nutrient content claims, along with a detailed description of what the claim means.


If a food claims to be… It means that one serving of the product contains…
Calorie free Less than 5 calories
Sugar free Less than 0.5 grams of sugar
Fat free Less than 0.5 grams of fat
Low fat 3 grams of fat or less
Reduced fat or less fat At least 25 percent less fat than the regular product
Low in saturated fat 1 gram of saturated fat or less, with not more than 15 percent of the calories coming from saturated fat
Lean Less than 10 grams of fat, 4.5 grams of saturated fat and 95 milligrams of cholesterol
Extra lean Less than 5 grams of fat, 2 grams of saturated fat and 95 milligrams of cholesterol
Light (lite) At least one-third fewer calories or no more than half the fat of the regular product, or no more than half the sodium of the regular product
Cholesterol free Less than 2 milligrams of cholesterol and 2 grams (or less) of saturated fat
Low cholesterol 20 or fewer milligrams of cholesterol and 2 grams or less of saturated fat
Reduced cholesterol At least 25 percent less cholesterol than the regular product and 2 grams or less of saturated fat
Sodium free or no sodium Less than 5 milligrams of sodium and no sodium chloride in ingredients
Very low sodium 35 milligrams or less of sodium
Low sodium 140 milligrams or less of sodium
Reduced or less sodium At least 25 percent less sodium than the regular product
High fiber 5 grams or more of fiber

If you can’t remember the definitions of all of the terms, don’t worry.  You can use these general guidelines instead:

  • “Free” means a food has the least possible amount of the specified nutrient.
  • “Very Low” and “Low” means the food has a little more than foods labeled “Free.”
  • “Reduced” or “Less” mean the food has 25 percent less of a specific nutrient than the regular version of the food.





starting a resolution and thinking for a change

Editor’s opening thoughts:  For many, many years, legendary corporate giant IBM’s culture revolved around one word.  ThinkA while back, Mr. Watson, the CEO said, “All the problems of the world could be settled easily if men were only willing to think. The trouble is that men very often resort to all sorts of devices in order not to think, because thinking is such hard work.”  We think thinking is something we all need to value more.  Really spending some quiet time with our thoughts, asking the right questions of what we want to do – or what we want to solve; then truly immerse our brains in thinking 360 degrees around the possibilities.  It is remarkable what our brains are capable of!  So, let’s all commit to a great year!  Knowing we will have to think our way into and out of many things to press on with our goals! 

So it’s a New Year – time for a fabulous fresh start!  This is the year I am going to (______).   It all sounds good, and it’s all doable.   So why doesn’t it stick over the long term? Because studies show that most New Year’s resolutions are abandoned by Feb. 15.  The weight-loss products remain unused, the new exercise equipment has turned into a clothing receptacle, and you have spent some considerable cash. On top of it, you spend time beating yourself up and wondering why it didn’t work – again.

It doesn’t have to happen in 2013, however. You just have to ask better questions, take a personal inventory and use plenty of common sense.

January begins the carpet-bombing ad campaigns with the “revolutionary” ways to get healthy and fit. This is when the weight-loss, fitness and wellness industry spends millions of advertising dollars to draw you in to use their brand, system or program.

Much of it defies modern science, as well as sound medical advice, when properly reviewed. Many food and drink products stretch the truth in how “healthy” they really are. Out of desperation for change, you buy into the weight-loss programs, products, technologies or memberships. But the results don’t follow. The images of the models on the ads are unattainable for most – and the reality is many of those “ripped” fitness models can become very sick pursuing that look, which is unsustainable, as well.

The best piece of advice we can start you off with is: think. Your best investment is a little time with your own brain. A little common sense really does go a long way.  If it sounds too good to be true, it is.

Asking good questions up front can save you plenty of heartache down the road. Think about the sustainability of that product, service, diet, technology or app before you buy it. It sure is sexy now, but how does it really fit into your lifestyle in the longer term?

The Centers for Disease Control and others have defined obesity as an epidemic with adverse outcomes in health and healthcare costs. The widespread consensus is that weight gain is primarily the result of an imbalance of energy – specifically, too many calories are consumed versus expended.

This is the worst health epidemic in our nation’s history – and it’s mainly behavior-driven and self-inflicted. Scientists agree that a parallel epidemic sweeping the country is disordered eating. It is unique to each individual who is dealing with these issues. One size or one solution does not fit all, and never will. Preaching doesn’t work, and shaming most certainly won’t.

Being healthy and happy is a lifestyle, not a quick fix. You’ll see results and feel much better taking small steps every day toward a more active lifestyle.

A small step can be learning how to read food labels for a more balanced, nutritional approach. Park farther away from your destination and take the stairs instead of the elevator so you can walk a little more.  Ask friends for advice on what worked for them. Ask your employer what health- and wellness-related programs they offer.

Even small companies can do something to promote and encourage healthier choices.  The healthier a company is, the more productive it is. Personally, the healthier and happier you are, the better you’ll be at everything you do.

Here are a few tried-and-true tips on setting and adjusting goals:

  • Check with your health care provider before starting a fitness or wellness program.
  • Be honest with yourself. Accept yourself as you are and where you are. Ask yourself, “What is my ideal happy, healthy lifestyle?”
  • Review the past year and make a new list. What worked? What failed? Why? What can I build on? What should I let go? What were my best and worst decisions?  Have some fun with it and use humor; it helps!
  • Make time to fully focus on the new goals. You want to get momentum going forward and keep it – building on small improvements and small victories, because they will add up.
  • Be flexible. If you want to run a marathon, you have to build a base of miles over time. You can’t just wake up and run 26.2 miles. The same is true for most goals. You have to take responsibility for your life, health and happiness. Change doesn’t always come quickly or easily.

That’s life – there is never a direct path to success. It’s a journey and an adventure. Develop your sense of humor and your improvisation skills. Have a healthy perspective on life in general.

the artist and the athlete

Editor’s Note:  For our OKC Group, January 14that Iguana Restaurant will be a very happy evening as we paint with the talented and prolific artist Tiffany Bora aka The Tipsy Artist.  Tiffany is the owner and Artist of Tipsy Artist Wine and Paint Parties, Artist Adventure for Kids, Tiffany Michelle Designs and Director at Gallery Grazioso in Guthrie, Oklahoma.

We spend a lot of time at the runhers HQ studying design and art in its various forms and how applied imagination applies to lifestyle – as imagination, creativity and improvisation all play key roles in how we manage our days.  We like to think of each of you as an individual creative endeavor – trying to find and create as many good things as possible in running, fitness, family, food and lifestyle to help you design your best you!  In this article, the inspiring artist Tiffany shares her perspective on how art inspires, heals and moves people emotionally in ways you may have never imagined and gives some great New Year’s Thoughts.Her imagination, passion and talent shine through with everything she does!

Tiffany begins, “Every morning I am on the treadmill captivating a time of claiming my blessings, future accomplishments and big dreams!  It is a time that I guard fiercely in order to make my mission a reality every day.”In regards to our January 14th joint effort she adds, “My Mission as The Tipsy Artist is to ‘Create a Canvas of Encouragement.’  This paint party partnership with runhers organization is a perfect way to Manifest Your Masterpiece of Encouragement & Motivation on canvas with a true spirit of Adventure!  I look forward to many more creative projects with runhers and the hers brands.”

A few questions for Tiffany:

runhers:  You obviously have a system that keeps you active and happy, so, what role do you see the arts in helping women to be more active, happy, adventurous and creative in their everyday lives?

Tiffany:  There is a well-known proverb that says “Where there is no vision, the people perish.”   Clarity is Power! Learning how to create a vision for your life’s goals is vital for accomplishing your goals.  The arts provide the way to really SEE your goals in a very tangible way. I have Vision Parties with collage and paint that help women see their dreams in a beautiful way that can be hung in a prominent place to remind them daily with hope and encouragement. The process of creation is a blast and the results that are manifested are often breathtakingly remarkable.

runhers:  We talk often about getting movement in as often as possible, so, what does movement and flow mean from an artist’s perspective?

Tiffany:  Movement and Flow from an Artist’s perspective.  The best way I know how to describe the great mastery of movement and flow in art is that it is truly a process. First the artist must master basic craftsmanship.  For example, draw something exactly as it appears.  If you look at Picasso’s early works they are very much like looking at a photograph. He was then able to kick it up with “Letting Go” of all the rules and then playing from a different field within the realm of imagination. This is a wild, fierce and lovely playground. Shapes can be abstracted, blurred and fantastically manipulated with a bold “just do it” kind of stroke with no inhibitor of conformity.

runhers:  Do you have some rockin’ cool tips and advice for 2013?

Tiffany: Make your goals positive and specific in the present tense.  For example say “I earn $75,000 per year” or “I weigh 120 pounds” The Brain responds best to a present tense command.

  1. Start where you are, with what you have.  Taking small daily steps forward is the key to big results! Everyone’s path to success comes with many twists and turns!  Embrace your journey!
  2. Feel good about want you want to accomplish by cultivating times of imagination with music. This is why running or some form of exercise is so good for you.  It is the perfect time to elevate above everything in your world and create your new life in your mind.  The body will follow!
  3. Implement what I call The “Artist Adventure” Experience. It begins with Changing Your Vision; then it’s about Changing Your Life!  Take a deep breath and look at Your Vision… Your Future.

Artist Philosophy:

See Your Strength. Create Your Strength.  Be Strong.

Adventure Intelligence:

  • Don’t talk about your problems. Talk to your problems about your Your Strengths.
  • Be Thankful. Always say “I am thankful for my healing.” Always take the time to say thank you to others.
  • Be helpful. Devote time to helping others heal.
  • Be Tenaciously Optimistic! It’s a lifestyle!  🙂
  • Be organized. A literal picture of a healthy body is always very organized and symmetrical. Emulate this behavior with your habits and environment.
  • Be present. The mind responds to a present tense directive. Whatever your goal, speak “in the now” Say “I am Strong!”
  • Be a person who smiles and laughs frequently. Watch comedies. Display pictures or art that make you smile and view them often throughout the day.
  • Be Love and Light. Open a window and let the shine into your world. Read inspirational books. Listen and Learn. Then share your love and light lessons with others.
  • Be a Bottle Rocket of Kindness. Take time to notice what is beautiful around you with people and places. Share your compliments with endearing persistent enthusiasm.

About Tiffany

Artist, Tiffany Michelle Bora has always held a passion for creating art.  Like many artists, Tiffany’s creative journey began as a young child. Her first award winning art show was on the shores of Huntington Beach, California, at the age of four when she won “Most Original Design” for her sand building that incorporated seaweed into sculpture.  Tiffany’s parents believed in her at a very early age and enrolled her into art classes with oil painting.  Her talents were further cultivated at Texas Tech University when she received her Bachelor’s Degree in Fine Art with a Major in Studio Art & Painting and Double Minor in Drawing and Marketing.

As an adult, Tiffany focused her artistic attention on creating her own original gift line of hand tooled metal spiritual pieces & modern motivational collage that have been shown across the country in hundreds of galleries, juried art shows and boutiques.  A Celebrity Client list includes Bass Pro Shops Founder John L. Morris, Northern Exposure’s Janeen Turner, MTV’s Todd Oldham and Dallas Cowboy’s Troy Williams.  Tiffany has also been seen on MTV Cribs & PBS/OETA “Utopia Joe” TV show as a Co-Star & Producer with her husband Joe.

Tiffany’s passion for art goes beyond production and into the realm of a unique mix of teaching culinary and fine arts.  She hosted her first Wine and Painting Exhibit at the Oklahoma Creativity Launch in 2008 with a Large Scale Community Canvas shared by 1000 special guests including Governor Brad Henry, Gold Medalist Bart Connor and many other prominent Oklahomans.  She currently leads as Executive Director of Gallery Grazioso while teaching hundreds of students locally with her Tipsy Artist classes along with other volunteer efforts for Artist Adventure & K.I.P.P.

Bora’s mission is to manifest success and healing through exciting creativity & visual encouragement.  Creating as she calls it “A Canvas of Encouragement” Her artistic projects represent a diverse blend of fine art, assemblage, hand-painted furniture, shrines, photography, interior design, TV production, graphic art, children’s books and more than 15 years of art instruction for all ages.

To learn more about Tiffany, please visit her Artist Website at and