Year in Motion: Celebrating Wins and Setting Intentions

 

As we approach the end of the year, it’s a natural time to pause, reflect, and celebrate the journey we’ve been on—both in fitness and in life. For many of us, 2025 was a year of movement, growth, and learning how to listen to our bodies in new ways. Whether it was tackling a new training goal, improving mobility, or simply showing up consistently despite the ups and downs, there’s a lot to be proud of.

This year, my blogs have explored a wide range of topics—from navigating diet culture, to overcoming open water fears, to breaking through age-related limitations, and focusing on mobility and recovery. Each month, my goal was to provide insight, guidance, and practical tools to help women over 40 train smarter, stay resilient, and honor their bodies.

As we close out the year, here are a few takeaways to carry with you:

1. Consistency Beats Perfection – Progress is made one step at a time, whether in training, mobility, or mindset. Small wins accumulate into lasting change.

2. Listen to Your Body – Soreness, fatigue, or discomfort is information, not a setback. Honor it, adjust, and use it to grow stronger.

3. Celebrate Non-Scale Victories – It’s not always about PRs or race results. Completing a swim you once feared, mastering a mobility sequence, or simply showing up consistently are wins worth celebrating.

4. Rest is Productive – Incorporating pauses, recovery days, and mobility work isn’t slacking—it’s essential for long-term performance and health.

As we look ahead to 2026, I’m excited to dive deeper into strength, endurance, and recovery strategies tailored for women navigating peri- and post-menopause. We’ll explore how to train smarter, move more freely, and push limits safely—all while honoring the rhythms of our bodies.

Take these final weeks of the year to reflect, move mindfully, and set intentions for the year ahead. Celebrate what you’ve accomplished, and get ready to step into the new year stronger, wiser, and more empowered than ever.

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End-of-Year Checklist for Your Body and Mind

1. Reflect on Wins – Write down at least 3 training or mobility victories from the year, big or small.

2. Prioritize Mobility – Spend 10–15 minutes each day on stretches or exercises you may have skipped during busy months.

3. Plan Rest Days – Schedule intentional recovery days during the holidays to recharge without guilt.

4. Set Intentions, Not Just Goals – Focus on how you want to feel in the new year, not just what you want to achieve.

5. Move for Joy – Include at least one activity this month that makes you feel good—swim, bike, walk, or stretch—without focusing on performance.

Enjoy your holidays! Take this time to relax, reflect, and connect with your family and friends. I’d love to hear about your goals and intentions for the new year—share them with me, and most importantly, go out and enjoy life!

Thank you for being part of this journey with me. If you found this blog or any of my content helpful, please feel free to share it with your friends or anyone you think may benefit. Let’s continue to move, grow, and thrive together into the new year!

USA Triathlon Coaching Certification

WOW, two in one week! I'm actually just making up for missing the last two months. As many of you know I took a few seminars in January. One of which was the FRC seminar that I just wrote about, but if you missed it you can read about it here. The other course I took was the USA Triathlon Level 1 Coaching Certification.

Okay okay I know many of you might not be into triathlons. That's okay. I'm not either. I prefer Duathlons (Run-Bike-Run). Unless it doesn't involve a swim with sharks, murky cold waters or rippling currents. Right that is possible just not that often here in California. I digress.

How did I get into triathlons you're probably wondering. It all started in 2011. My dad passed away suddenly. I then stopped racing bicycles and I was starting to lose my love of endurance sports. At that time I was coaching cycling both individuals and at Santa Clara University. I had a client who wanted to do a triathlon, and she asked me if I would do it with her. I thought this sounded like a great way for me to get back into something more regular, so I agreed. Little did I know she signed me up for an Ironman distance event. WHAT???? I had never even done a triathlon let alone have to do one that will require me to swim 2.4 miles, bike 112 miles, and then run a full marathon, all in one day. Oh right and I also didn't know how to swim at that time.

To not let me client down I learned how to swim (actually taught myself), I started riding LONG distances, and got back into running. Before I got to doing the Ironman event, I thought it would be fun to participate in one of each of the other distances that are offered in triathlons. That year, 2012, I participated in my first triathlon or each distance, and even won one of them.  The big event was in July and my Aunt from New York came out to support me. My client started the event but wasn't able to finish. I was able to not only finish the race but do it standing up but also in day light. Through all the training and racing I did that year, I met lots of amazing people. I met people who inspired me by their athleticism, dedication, and some who were 80+ years old and still competing.

Since that time I have loved being part of the triathlon/duathlon community for all the amazing people I have met, and for all the fun places it has allowed me to go. Through my adventures I have awakened my travel bug and now been to a few new places here in the US, and I even competed in the World Championships in Odense, Denmark in 2018 representing Team USA.

What I love on a more personal side is the time I get to spend trying to get faster as and "older" athlete. I love challenging myself to see how much I can still improve and compete against the younger crowd. In getting myself to those levels I really enjoy the time to myself when I am out there doing my long rides and runs. It becomes MY time. My time to be alone, escape from my pets, and also disconnect from all electronic devices and reconnect with myself. Through this time of reconnecting I have not only become more healthy due to my time spent training, but also grown in so many more ways. 

Because of my immense love of triathlon and the world of multisport, I really wanted to do something to give back to the community that helped me become who I am today. Coaching is something I have enjoyed in the past and look forward to enjoying it once again. 

In addition to now being a certified USA Triathlon coach, I can now not only prepare you for your next endurance event, but I can also help you do it and stay injury free with the added new mobility knowledge through my recent FRC training.

So to get the ball rolling I am offering a special 4 month training program FREE. This program will be specific to whatever sporting event you want to train for. It includes the specific training toward your sport with programs delivered through Training Peaks, and is valued at $600-800.

This program is for anyone from the serious multi-sport racer to the person who just wants to finish their first 5k or marathon without getting injured. To enter the drawing, all I need is a summary of the event you want to train for, and why you should be picked to receive the free program. Please keep it to 1000 words or less. 

If this sounds like something you or a friend might be interested in please send me your application summary no later than March 20th to velofit@gmail.com. Thank you for reading, and don't forget to send me your summary.