Story of Me - Part 1

Last week was not just my birthday, its was an anniversary.  Or a birthiversary.  Everyone has their own battles and skeletons.  Big ones, little ones...some as big as your head.  Some battles come and go like the weather, some are with you for phases, and some are lifelong.

"Be kind, for everyone you meet is fighting a harder battle." Plato.  

Its been two years since I first reached out for help for disordered eating.  It was a day or two before my golden birthday, and I had finally reached the end of my rope, and mustered enough strength to admit I had a problem, and as hard as I stubbornly tried - I couldn't tackle it alone.

"You cannot solve a problem until you acknowledge that you have one and accept responsibility for solving it. -Zig Ziglar

 As much as I would like to say I'm 'cured', I know it is a life long battle.  I was fed up with the way I was living, and how this problem slowly took complete control over my life.  I couldn't live another year like this.  And certainly not my 'golden' year.

"There is no magic cure, no making it all go away forever.  There are only small steps upward; and easier day, an unexpected laugh, a mirror that doesn't matter anymore."

I've always struggled with my weight.  For as long as I can recall.  Insecurities with my physical self dominated my thoughts and emotions throughout my life.  I can't say there was ever a moment, specifically in my childhood/teenage years that I didn't doubt myself, or fear having anyone pay attention to me - because then my flaws and weight would surely be front and center.  Insecure was an understatement.

I found solace in athletics.  I was strong.  I am strong.  I was good at it.  I gained acceptance and friendship through athletics.  I started casually lifting when I was in 6th grade in our basement.  Throughout high school and college, whenever I stepped on the court or field, the rest of the world turned off.  It didn't matter what other people thought or saw, because other than my teammates and opponents, no one else and no one else's judgments existed.  Other than my dad.  He made his voice known at athletic events; and most of the time it was hard not to hear him.  And as I said, I usually had success in athletics.  And it gave me a platform to achieve and to embrace my body, in what ever shape I was in.

Throughout the years I've tried just about every 'diet' out there.  My family took me to a nutritionist, and my parents were always very active.  But I never could get my weight under wraps. Around 10th grade, I started to be a basketball/workout maniac.  I played anything and everything, all the time.  Summers consisted of playing hoops with the guys (and an occasional girl) during the morning open gym,  working out at home, and another open gym session in the evening.  Sundays were play days.  Basketball for 2-3 hours, then volleyball for a few more.  I loved those days. Pretty sure I would fall apart if I tried to keep up at that pace today.  None the less, I started to lose a little weight in high school, and I'm sure I've lost and gained over 300 pounds in my life.

One of the last fad diets I did was through a former employer HCG diet. While it was successful and I think I lost almost 40 pounds in little over a month.  It was, as my dearest friend Amanda Wilfer would say, a complete Mind-Fuck.  (Sorry for the explicitness, but its necessary).  Losing a pound a day, in the manner that I was (specific diet, and use of HCG hormone drops) yields mind-fuck.  Essentially it involved a daily low dose of hCG, in combination with a customized ultra-low-calorie (500 cal/day, high-protein, low-carb/fat) diet that promoted loss of adipose tissue without loss of lean tissue.  I won't go into much detail about this, as I don't want to promote it, here is the HCG site on wiki, that has some interesting information/warnings about the diet and the hormone in general.  I believe the use of the hormone has its place, but I would strongly advise against it unless there are endocrine issues, and only if prescribed by a doctor.  Needless to say, that level of weight loss in a short amount of time, again was a total mind-fuck (did I mention that yet?); that, in combination with my personality type, my long history with troubled body image, I believe, set me on the disordered eating track.

The constant positive attention that I received as a result of my weight loss was intoxicating (which is interesting because I've spent so long fearing attention), and once I stopped losing I feared not being able to maintain.  And due to the unrealistic diet and lifestyle I had to practice, maintenance was highly unlikely, and quite frankly unrealistic.  I've always enjoyed working out and trying to be healthy, but this state sent me into an exercise obsession.  Which in turn sent me into food compulsion so you could say. I had so much physical fatigue and anxiety due to taxing my body so much, that I couldn't keep up nutritionally.  I always felt starving, and insatiable.  This set me on a vicious cycle.  I would try to fuel (not always/usually with the best sources), and then feel completely guilty over the food I had consumed, and would therefore have to purge it via excessive exercise - rinse and repeat. Over and over.  When my body couldn't exert itself fast or good enough, I resulted to other means of purging.  And when you reach that point you, yourself, know there is a problem...but that itself, is a vicious cycle that is incredibly difficult to pull yourself out of.  I could probably have an entire blog dedicated to the thoughts and emotions of this particular point of the journey, but another day perhaps. What matters is that I eventually owned up to having a problem, and asked for help.  Through amazing family support, growth in faith, therapy (cognitive behavioral therapy/training, pharmacol, & counseling), time, and self-exploration, it's been two plus years since I've abandoned that lifestyle.

"Keep in mind that part of growing up is learning how to deal with difficult issues, and the benefits can be great if you have the courage to ask for help.  Human beings are not designed to go through life alone.  No one has to bear the burden of the tough times all by themselves." Jack Canfield

I've wanted to take the time to blog about this, as its been thee most formative experience in my life.  And I think that by talking about the tough stuff in life, not only do we as individuals grow, but it is likely that you will help someone else in their journey.  There is more to this story, and Part II is to come hopefully tomorrow.  Thanks for your support, stay tuned...

Dunn Dunnn Dunnnnnnnnnnn. ;)

Nolan Jonathan

Last week was pretty chaotic between a crazy busy work schedule, my car being in the shop (which it still is!), work happenings (post to come), plans for travel to La Crosse, and last but definitely not least the anticipation of Baby Pechacek #3.

Thursday night, a week past her due date, Steph went into Regina Memorial Hospital to be induced. Peter can attest that once I knew she was going in, I was bouncing off the walls - excited. Steph and Jon decided not to find out the sex of the baby, since they already have a boy and a girl, and are equipped with both corresponding clothes and such. I would have been excited either way, but the unknown if this new edition was going to be a he or a she made the anticipation even greater.

Somehow I managed to fall asleep that night and made sure my phone was on loud...which was a lost cause. I could sleep through a tsunami. But I woke up on my own a little after 2am, frantically reached for my phone, and had a text from Steph reading:

"Its a BIG baby Boy. Born at 1:16am, 9lbs 14 ounces, 22.5" long. Nolan Jonathan."

Insert Perma Grin here for the next 24 hours. I again was bouncing off the walls, and I was instantly trying to figure out when I could get to the hospital to visit the little/big guy and the proud parents. Since he was born in the middle of the night mom and Nolan needed to rest, so I would wait for word from them when they would be ready for visitors. Again, somehow I managed to go back to sleep. Fast forward to 10am, and I was ecstatically on my way to the hospital.

Me and Nolan <3

Nolan Jonathan, although a big almost 10lb baby, is still a little peanut. And perfection to say the least. He has great coloring and great skin, ubber-super-duper soft skin, and a moderate head of hair. Mom and Nolan are both doing great. It amazes me that not even 10 hours after delivery Steph was up walking around the room a little bit when Dain and Ella came to visit.

Pete and I had plans to go to LaCrosse last weekend, so I spent as much time as I could with Nolan Friday afternoon, and I'm itching to go snuggle with him again. While visiting on his birthday, I got to hold and feed him, and feel a few baby diaper rumbles. He's healthy ;)

I guess Steph told Nolan to be ready for lots of camera flashes because Grandma Karla is pretty much paparazzi, and I definitely don't fall too far from that tree. So I'm sure

there will be billions of pictures to come, but here are some to start.

The Pechaceks

Beautiful Family.
Nolan, Dain, Ella

Welcome to the family Nolan Jonathan.

 We love you and can't wait to watch you grow. XOXO.

Words to Live By

Words to live by:

"If you are honest, people may cheat you. Be honest anyway. 

If you find happiness, people may be jealous. Be happy anyway. 

The good you do today may be forgotten tomorrow. Do good anyway. 

Give the world the best you have and it may never be enough. Give your best anyway. 

For you see, in the end, it is between you and God. 

It was never between you and them anyway."

Courtesy of one of my FB friends and clients.  I like it.  And the simplistic honesty of it.  I believe if you are true to yourself, develop and maintain good values, do the right things whether or not anyone is watching, be gentle and positive with everyone...life will be beautiful.  By doing the right things at the right time and by putting in your dues, great things will happen for you.  But we must again keep in mind Jeremiah 29:11.  "For I know the plans I have for you, plans to prosper you and not to harm you, plans to give you hope and a future."  Although we like to think we have control and plan our lives accordingly...God has the true blueprint and plan for us.  I believe we just have to live honestly, optimistically, and in the best way we can.  

 Hope everyone has a great Thursday.  Think happy thoughts for the Pechacek family as Steph is now 1 week past her due date, and will hopefully be getting induced tonight.  Fingers crossed.  There are no words to express how excited I am for the arrival of my 3rd niece/nephew.  It blows my mind that (hopefully) in the next 36-48 hours our lives will be forever changed and we will be graced with the presence of a new family member.


Carpe Diem ya'll.  Much Love. 

My Fav: Top 20 Products

Wowzers. Its been far to long since I've blogged. And I have missed it. Seems like the last week has been crazy busy. I've actually been working on this blog for the last week, and I'm finally ready to publish!

The other day I was thinking about all the products that we use throughout the day and throughout our lives. So I just wanted to list 20 of My Current Favorite Products.

1. Revlon Liquid Liner, I’ve used various kinds of eye liners. Old school wooden pencil ones, the ones that click up, the ones that screw off and yada yada. This is the best and longest lasting, non smudging eye liner I’ve come across. I’m a Revlon Color Stay Liquid Liner Lover. Won’t use anything else unless in a total bind. And even then. I’d rather go without.

2. Suave for Men 3 in 1 – Triple action formula works as a shampoo, conditioner, and body wash. All in one. Designed for the specific needs of men’s hair. Well. I love it because I only need ONE product to put in my gym bag; and it definitely saves time at the gym – because I’m never running late. J Plus its “citrus rush”…smells great. AND Clay Matthews is the Suave for Men spokes person. BONUS.

3. Blender Bottles – “The patented BlenderBottle® is the best-selling portable mixer simply because it works. No batteries, no cord, no hassle. It's powerful enough to mix the thickest ingredients with ease. Use it in the kitchen, at the office, at the gym, when you travel, or on the go.” Other than the obnoxious sound of the blender ball thing rolling and clanking around in your bag, I love these dudes.

4. Elite Sports wraps - Love these. Since I rely on my forearm and grip strength so much for work, the amount I use these muscles in my 'free time' needs to be monitored. Especially since my free time usually involves lifting heavy weights and taxing my body. Most people can lift more weight than they can actually grip, so once you meet your max grip strength sometimes you can't hit other muscles as effectively. So these little guys transfer the load to your wrists opposed to forearm and grip strength. My traps thank you. I heart heavy shrugs. Side story. Many many years ago my sister told me I should stop doing whatever exercises work your neck and shoulder, because I was already bigger and broader in that area than most. Maybe that is part of why I love shrugs and back lifts. Defiance. :) Sorry Steph.

5. Smooth 'N Shine Polishing - The craze these days is Moroccan Oil, but this stuff essentially does the same thing, and is a ton cheaper.  "Concentrated polishing formula instantly makes hair soft, shiny, and smooth.  Conditions and detangles dry, damaged hair, eliminates frizzies and helps prevent breakage."  The only gripe I have about this product, and probably any health and beauty product is that it's not gym bag safe.  I don't know how many of these guys have snapped open and oozed all over my gym bag.  Ugh.  Maybe I should put it in a plastic bag huh.  Nah.

6. Verizon – Samsung - My cell phone carrier. I have had my Samsung Fascinate for about a year. I never thought I would like the whole touch screen thing. But this old dog can learn new tricks. Thank you Verizon. Can you hear me now?

7. Equate makeup remover wipes - Again, there are many more expensive brands, but I just need something to get the job done. Also good for general clean up and emergency needs. I have a package stashed in my glove box.

8. Exfoliate - See Massage 101 for the importance of exfoliating! I don't really have a favorite exfoliate product, but I have used Tree Hut most often, and it’s a great and affordable option.

9. Windex - I have a slight obsession for Windex and clean glass surfaces. But I think my obsession has decreased since getting Lasik. So I think this infatuation was due to having smudged glasses all the time. Gross. None the less, I can occasionally revert to Windextor behaviors. Oh and I would much rather use the purple Sparkle. But you don't see that much these days.

10. Lifetime Fitness Fish oil, Whey, Supplements. So of course I’m biased, since I’m a Lifetime Fitness employee, and I get a sweet discount on all their products…but the Lifetime Supplements are truly a great product. Especially the Whey. Sometime in the last year, they have gone natural! So their whey, is the right whey…and way. As in the Healthy Way/Whey of Life Company. Let me know if you have any specific questions or comments regarding any of their products. I’ve helped a lot of people get rolling on protein or other various supplements – and can direct you to ordering them online to get them shipped directly to your house, OR I can always pick some up for you!

11. Newman’s Natural Dressing & Walden Farms - Check 'em out, both of ‘em. Walden Farms is awesome stuff if trying to cut calories; I used WF when BB training. The syrup is delicious in oatmeal, and a few TBSP of the chocolate sauce mixed with 8-10 ounces of hot water makes a great calorie free sweet tooth fix - Hot Chocolate! The Salad dressings are also amazing, and make great marinades for protein. The Newman’s Natural Dressings are maybe ‘better’ if you are trying to go natural (no made up hard to pronounce) ingredients or artificial sweeteners. Comes in some great flavors. Again, I like to use several of them for marinades.

12. Peroxide - Never underestimate the power of peroxide. Cleans wounds, and is a great mouth wash. I like the tingly feeling.

13. Sea Salt - Down with MSG. Sea Salt + Broccoli = Happy Abby

14. Hard Candy - No not real candy. It’s a make-up brand. I don't have much of it, but I just like it; I think the packaging/marketing is snazzy.

15. Tupperwear - Since I bring my own food just about everywhere, and I'm an organization junkie, I adore tupperwear. And any jar or container for that matter. You just never know when you could reuse that big protein canister. I'm all for repurposing.

16. Under Armor - I don't have nearly enough, but the items I do have - I love. Its the best product. I have a bunch of other brands and knock offs, but everyone knows when it really comes down to it...Under Armor is the best. I suppose I should specify - I think they have the best apparel. I've had some UA shoes, and they weren't bad, but they weren't fabulous either.

17. Diffusers – I do love scented candles, but the fire hazard factor is frowned upon in many establishments (as well as riding the dog as if it’s a small horse). Scent diffusers are a safer alternative to adding a scent to your space. Here is a great website that answers many questions regarding diffusers. As with some of the other products on my list, I don’t necessarily have a favorite brand. But I tend to stick with some of the lighter, Ocean Breeze, Fresh Linen, Lavendar Rain, and Lemon Grass type of scents.

18. Kreuger & K Cups - As a barista alum, I never thought I would like the whole Kreuger and K cup thing, but it is really convenient and fast. Can't argue with that. And the K cups come in so many different brands, flavors, types, etc. etc. Mornings that I workout I love to put a cup of coffee in with my pre-workout protein shake – the caffeine gives my lift a little jolt, and I’ve read that caffeine can be beneficial as it increases your pain tolerance; therefore I’d be able to increase weight/reps further past my tolerance threshold. In the weight room, pushing through your limits is crucial to seeing gains.

Go Nuts!

19. Big Bag of Walnuts - Lately I just haven't been digging Almonds. But I have been loving walnuts. So I usually get a monster bag at Sam’s (and store it in a repurposed tupperwear/container!), and that lasts me quite a while. Right now I'm doing (healthy) fat with protein...always. So I go through a fair amount of walnuts in a day. Nom Nom Nom.

20. Intuition - Although I'm not currently using, or haven't used an Intuition Razor for sometime, it produces the smoothest best shave ever. However they are kind of pricey and they don't last long. But as an avid forearm/arm shaver enthusiast, Intuition is the bomb, and is worth the extra cost for a close shave treat from time to time. 

I just realize too, that this is perfect timing for this blog as my birthday is coming up. So here are some great ideas for birthday presents for me ;)

Speaking of BIRTHdays.  Still no news on Baby Pechacek #3.  Due Date was 6 days ago.  So hopefully Steph will be induced tomorrow!  I'm trying to be patient.  But I'm prettttttty excited, and want to see baby before I head out of town for the weekend.  Otherwise I'll have to INSIST a niece/nephew for MY BIRTHDAY present!  

Confession.

Okay. Confession time. Well, back track. Today was my 10th consecutive day working, and boy could I tell. I was definitely not myself today. Tired and crabby. 6 o'clock couldn't roll around fast enough. Finally it did, and I had to run to the grocery store before heading home. Along with egg bake ingredients (for the gang tomorrow before we head up north for Melissa and Joe's Wedding!), I decided to scope out Red Box. Pete had an 'away' game (coaching squad for Burnsville), so I was heading home to do some cooking, organizing, packing, wrapping, and relaxing. I was hoping to pick up 'Thor', but it was 7:00 on a chilly Fall Friday, and Thor just came out. So no luck. So I picked up one that I've been wanting to see for sometime. "Never Say Never". Yep. I have been a slight closet JBieb's fan. Well, I've been pretty neutral. But have always been captivated by his performances on awards shows. Needless to say, my confession.

I'm now In Love with Justin Bieber.

Reasons: The kid is adorable, and handsome

at the same time. He's def aesthetically pleasing. He has charisma pouring out his ears. He's got some wicked rhythm and dance moves. He's actually a musician. Piano, drums, guitar. The kid....'er guy, is talented. Oh and his voice. Dang. I hate to admit it, but girls go ga-ga over a guy singing to them. Why is that anyways?! He's got the swagger to go with all of this. And like I said, he's just captivating. As it said during the movie...'He just takes up all the air in the room'.

I also loved the story line about his origin, his family, his faith, his hard work, his passion, and his youth. Its just all around an uplifting documentary. As with any fame, comes doubt. And being that JB is so young, he has plenty of doubters, and uncertainties with his future. But isn't that the truth for us all. We all have hurdles, challenges, troubles, etc that might and probably will come our way. As I told my buddy Tyler, I don't care what the 'haters' (i.e. Tyler and others) say, I think JB is great, and I hope everything works out great for him.

There is often rumor about Stars (music, movie, athletes) being rude and disrespectful to co-workers, support staff, and fans. And while I don't disagree that this is the case, or think that its ever okay to mistreat people; I also understand that in order to achieve great things, and to tackle some big dreams - things can get intense. I also think some people don't realize the sacrifices and stress/discipline it takes to achieve greatness. Example: Pro athletes. In order to get to the proficiency they are at with their athletics, they had to make sacrifices. Whether that be skipping social activities with friends. Missing family functions to travel to compete. Etc, etc. People can be critical when it comes to those behaviors and choices, but when it comes to being acquainted with the super star or benefiting from their hard work - they are supportive and on board.

I felt this same pressure, or what I think is similar, when bodybuilding. You are 150% focused on achieving this goal, and you are constantly being pulled in hundreds of directions whether they are activities, relationships, or commitments; and as much as I want to think I can do it all. You cant. And you are forced to make tough decisions; and hope that they are the right ones. But anyways! Tangent. Back to Bieber.

I also adore the segment on "One Less Lonely Girl". Whether or not he is sincere in his serenade, I just think its an incredible thought. I think every girl deserves to feel like she is on stage, in front of thousands of people, being sang to, and adored. Pretty sure as I watched those parts I reverted back to being a 15 year old girl, and fell completely in puppy-love with Justin.

So anyways, I just wanted to confess my new favorite artist. Mr. Bieber. And I urge you to watch the movie. Its a great message of working hard to achieve your dreams, and never giving up. Will leave you feeling uplifted.

Never Say Never Ya'll.

Jams & Beets

Every where I go, if I remember, I always have a phone charger with me. I've come to just accept that my smart phone isn't so smart when it comes to holding a charge. However I also take responsibility, that for roughly 45% of the day, I'm streaming internet radio via Pandora. Metal/Heavy Metal/Rock during my lifting sessions, Enya/Yanni/Relaxation tunes at work, techno/hip-hop while I'm running or doing cardio, alternative while I'm reading, relaxing, or blogging, and contemporary Christian or country on the weekends. Oh and whatever tunes are on 'Just Dance' when I'm Wii'ing.

I have to confess, that last night was the first time I actually went on a outdoors run, in probably 2-3 months, at least. I go in streaks with my running passion, and this last summer I just wasn't feeling running out in the heat. In college, when working landscaping for the University, I loved running in the summer sun and humidity because it was a valid reason for sweating; opposed to just working outside and sweating like a pig. But that too has passed. Ha!

But with the arrival of FALL, my favorite time of year, I was itching to put on my Under Armor Cold gear (long spandex and mock turtle neck) and hit the road; and of course my Pandora streaming Smart Phone. I have roughly 20+ Pandora stations (partially courtesy of Dr. Elisa - I share my Pandora account with her at the clinic), and on my run I decided to revisit my "Black Eyed Pea's" station. Like I said I haven't done much for running, or cardio for that matter, so most of the time I'm listening to my "Coming Undone - Korn' station. I haven't visited the BP/cardio station much since my bodybuilding days (lots of cardio going on then!). But I rediscovered my love for this genera. The up beat club rap and electronica influences are perfect for keeping your feet moving and your runners swagger up.

One of my favorite BP station related artists is Pitbull, and a remix of his came on last night and its killing me that I can't remember and cant find what song it was. So if anyone has any idea, I would be forever grateful. SOS. Help! Some of my other favorites include but are not limited to BP (obviously), Talo Cruz, B.O.B, Rhianna, JT, David Guetta, LMFAO, DJ Khaled, Timbaland (stay tuned to a special Timbaland post), and Daddy Yankee. Most of the BP station songs are presented as remixes, which tends to be my preference.

But since I'm heading to the gym to lift heavy things this morning. I'm pumped (no pun intended! ;) ), to rock out to my true love - Metal. Korn, Limp Bizkit, Slipknot, Mudvayne, System of a Down, Marilyn Manson, Disturbed, Godsmack, Rob Zombie, Machine Head, 5 Finger Death Punch, Staind, Seether, Breaking Benjamin, Taproot, Chevelle, and of course the classics AC/DC and Metallica. And the Eminem remixes find their way on this station. Til' I Collapse is my leg workout theme song.

Which speaking of, I better get my rear in gear and get to the gym. I'm starting week 2 of my bout with TUT (time under tension) lifts. Instead of focusing on a certain amount of reps, I focus on the amount of TIME. Which usually ends up being an average amount of reps anyways, but its proven to be beneficial for muscle gains and hypertrophy and is also stimulating mentally since you have to focus on your timing. Including your recovery time. Each week your weights shouldn't need to increase, but rather your Time Under Tension is increased. "Till the roof comes off, till the lights go out. Till my legs give out, can't shut my mouth." Get it.

Leadership - not a big wooden vessel.

Leadership and leadership theories are a very interesting subject matter in my book; or should I say blog. I was recently asked what kind of leader I am. Now, its been a long time since my Psychology/Sociology undergrad days - and I couldn't seem to dust off the specifics of the various leadership types. One of my all time favorite classes was 'Group Dynamics', a soc class, and leadership was a primary subject of the course. So it deserves to be revisited.

There are numerous theories, styles, and various contexts that leadership is utilized and explored. And I'm pretty sure I could create an entire separate blog and devote it entirely to discussing leadership and group dynamics (hmmm..mayyyybe. Focus). So I'm going to just jump to the Leadership Theory that best describes me, and the type of leadership I want to focus on perfecting. For now.

Transformational Leadership

A person with this leadership style is a true leader who inspires his or her team with a shared vision of the future. Transformational leaders are highly visible, and spend a lot of time communicating. Their enthusiasm is often infectious. Transformational leaders look after initiatives that add value.

This is just a brief synopsis of the basics of a transformational leader. The following are more detailed traits and components that are critical to a TL (transformational leader).

The Components of Transformational Leadership

1. Intellectual Stimulation – Transformational leaders not only challenge the status quo; they also encourage creativity among followers. The leader encourages followers to explore new ways of doing things and new opportunities to learn.


2. Individualized Consideration – Transformational leadership also involves offering support and encouragement to individual followers. In order to foster supportive relationships, transformational leaders keep lines of communication open so that followers feel free to share ideas and so that leaders can offer direct recognition of each followers unique contributions.


3. Inspirational Motivation – Transformational leaders have a clear vision that they are able to articulate to followers. These leaders are also able to help followers experience the same passion and motivation to fulfill these goals.


4. Idealized Influence – The transformational leaders serves as a role model for followers. Because followers trust and respect the leader, they emulate the leader and internalize his or her ideals. -Kendra Cherry

Along with a transformational leadership style, I think in certain situations it can be helpful to adapt some democratic leadership characteristics as well. DL invites other members of the team to add to the decision-making process; which can add to job satisfaction through increased involvement and efficacy. As a result, employees are motivated to work hard for more than just their pay check. This style does need time to develop, and depending on the employees - it can take time to recruit employees to actively participate; however the quality of the work and teamwork will be better.




What is also important to remember when examining leadership styles, and what is ideal for you, we need to keep in mind the style that will work best for those who you are leading, as well as the environment that you are leading in. We are all leaders throughout our lives; whether you are given a leadership title or not. So, whatever leadership style you are, make it yours.

A&W

5 Traits of a True Friend spoke volumes to me as I was trying to search for the words to describe my friendship with this beautiful young woman.  Amanda Wilfer.  I had the opportunity to finally see Wilfer on Sunday morning, as she was in the Cities for a friends wedding.  So we seized the opportunity to rendezvous for brunch. We concluded we hadn't seen each other in over 3 years.  (we agreed that, that was unacceptable).

Wilfer is: one of the most important and influential persons in my life (and has been since we first met), my soul sister (we share so many intellectual, emotional, and physical characteristics  - we have to be related some how), honestly my hero and role model (She's a big deal), one of the most genuine and sincere people I have ever met, and such an inspiration in all that she does.

She is also one of those friends, who unfortunately, we go far too long between phone dates...but regardless, we always pick up like absolutely no time has gone by.  The 5 Traits of a True Friend is a great illustration of the type of friendship Wilfer gives me, but at the same time it doesn't even begin to scratch the surface.

"conversational is that they not only talk, but also take time to listen. It is not one-sided conversation, but rather a balanced interaction between two hearts and minds that leaves both parties uplifted and enlightened."

I don't know if I've even ever told her this, but when we first met, I was almost intimidated by her, because she listened so well.  I couldn't get away with mumbling anything, because she would say "sorry, what was that?".  Most people don't care enough to actually listen.  So initially it caught me of guard and was almost uncomfortable because I wasn't used to being listened to in that depth.  But its a trait of hers that I truly admire.  I can only speak for myself, but even if our conversations deal with heavy hearted issues, I always feel uplifted.

Rather than being someone who sucks the very life out of their relationship, a true friend is aware of the needs of the other person...

So often Wilfer stops what she is saying and actually apologizes for 'talking too much'.  Which is just ridiculous.  I could listen to her read the phone book and never be bored or overwhelmed.  But she is sensitive to the balance and the give and take in a friendship.  And as I mentioned previously, I always feel uplifted, never as though my life has been sucked out of me.

..covered by a generous sprinkling of humility where both parties cheer on each of their successes, and comfort each other in their losses. The relationship is built upon the win/win philosophy.


Wilfer is one of thee most supportive people I have ever met.  She gives support when celebrating successes, asks the tough questions when you need reality, and is always there to cheer you on.  I hope that I can return that to her as I am so proud of her, and so amazed that she is always true to herself.  She is also one of my biggest blog fans, so I wanted to make sure to give her a shout out.  Love you girl!

And through faithfulness, the friendship is forever strengthened.

Amen.  I can't wait to see her again in a few weeks.  Over brunch this last Sunday, we decided to take on the Maple Leaf 5 Mile Run together during the Oktoberfest Celebration, in La Crosse.  Over the many years we have both been competitive athletes, we have yet to compete or participate in an event together.  We could be crossing a river of Lava with Piranha's chasing us, and I think we would still have fun.  So needless to say, I'm looking forward to running with her.  I 'supose I should start running a little bit then huh. :)

Ella Jane

This evening we celebrated miss sweet pea Ella Jane's birthday. Since Steph is due pretty much any day now, we decided it would be best to get her birthday celebration in before Baby Pechacek #3 crashed the party.  So it wasn't Ella's exact birthday today, but that lil' thing dove into that cake like it was.   This adorable little girl is *so* much fun, and such a happy little girl.

adorable little tutu skirt, and chubby little baby feet <3

We supplied Ella with a cake of her own to dig into.  And while she took her time getting into it, she did quite a number on it.  Ending up with frosting on the ground, on the walls, in her hands, and all over her arms, hands, and face.  It was incredibly entertaining, and adorable to watch.  She would dig in a little bit, taste it, and then sit back and giggle.

Love this picture of Steph and Ella.  Both so Beautiful.

Ella was slow to start crawling, but now that she is mobile...boy is she agile.  She stands up with no problem, and quickly at that, and walks around with the assistance of helping hands.  So it won't be long until she is joining big brother Dain, in running up and down the hallways.  She is such a captivating, beautiful, jolly little girl.  And I get 'perma-grin' just thinking about her.

For the first few months, and up until recently, she looked exactly like my mom.  (Ella's grandma)  But now according to the pictures I've seen of my sister as a baby, she's looking more and more like Steph every day.

Happy Birthday to my Beautiful, Captivating, Jolly niece Ella Jane.  I can't wait for all the future celebrations with you.   I love you sweat pea!

Ella received a cool tunnel from the Pechacek Family.
She got the hang of it after a few demonstrations from Dain.

The aftermath. Happy Birthday Ella Jane.

Autumn Adorations

I have had many conversations lately about the approaching fall season.  (of course, probably the most common small talk - the Weather!)  I absolutely adore fall.  Reasons include, but are not limited to:

hooded sweatshirts, jeans, sweatsuits and snuggling in bed, fabulous sleeping weather, college football Saturdays, Wisconsin football, football camaraderie, tailgating, football period, crock pot cooking, stew/soup/chili, apples, squash, pumpkins, corn mazes, pretty colors, crunchy leaves, crisp air, awesome running weather, Falliday (stay tuned), *my birthday*, Ella's birthday (stay tuned - party this weekend!), arrival of Baby Pechacek #3 (annnny day now!), and lastly warm beverages.  I don't know if there is anything better than getting together with friends and family over a cup of cider, coffee, latte, tea, or whatever it is you like to drink when the temperature cools down. 

 My cousins and I were talking about this over Labor Day weekend.  There is just something about Fall time, and a delicious coffee drink.  The smell, the pause of life, the friendship, the connections.  I would give just about anything to meet with these ladies, or any of my many friends afar, over a cup of something tasty.

I think back to college, when Brooke and I used to spend long nights in the library.  Taking push up breaks.  Laughing.  Making the rounds to see who was there.  Taking goofy pictures.  More push u breaks.  Some studying.  And on our way home stopping by Kwik Trip for a "cappuccino".  Brooke - can't believe how many of those nasty, sugary, fake things we drank.  But I think it was more for the experience.  And fun.  Those are some of my fondest memories.

I have many coffee shop memories, both as a patron, and as an employee.  I remember when I first worked at the Hastings Dunn Bros, there was a group of older women who gathered once a month.  Getting to know them more through their visits, I came to learn that most of them were either battling breast cancer, breast cancer survivors, or support systems of battlers/survivors.  Which explains why most of them were ordering decaffeinated beverages, and religiously sported pink.  I loved watching and hearing them get together.  The Eagan Dunn Bros shop, brought on many 'regulars', and although they have some odd, particular habits, and personalities that were a challenge to get a long with some days - I still love the table of retired 'regulars' that met each other everyday.  They never have a meeting time.  They just show up.  Kind of reminds me of Cheers.  And we could usually have their drink waiting for them at the counter by the time they passed the bakery case. 

Yesterday I  finally  ventured to Indigo Tea Co..  In the last 2 years or so, I've slowly explored tea more and more.  Various tea's can have great health benefits, and can offer a different healthier option than coffee and coffee drinks.  Until yesterday, I haven't explored loose leaf teas, but I think I'm now hooked.  I got an Herbal Tea Sampler to take home.  Rooibos Caramel, Hibiscus Punch, Relaxing Blend, and Berries 'n Cream.  Delish!   And I tried the Berries 'n Cream, iced, since yesterday afternoon was a tad warm.  It was awesome!

I'm a little tea pot!

chill area

Coffee is real good when you drink it it gives you time to think. It's a lot more than just a drink; it's something happening. Not as in hip, but like an event, a place to be, but not like a location, but like somewhere within yourself. It gives you time, but not actual hours or minutes, but a chance to be, like be yourself, and have a second cup. 
- Gertrude Stein


 Happy Fall, Happy Friday, and Happy Sipping.  Cheers!

Being a Plans-men

"He who fails to plan, plans to fail" -proverb

"It pays to plan ahead. It wasn't raining when Noah built the ark." And I wasn't hungry when I packed my lunch.

I'm a planner. If there is something to be planned, you bet I'll be all geek'd out researching, scheming, and planning. You can't always plan for everything, but I can get pretty close, darn it. I think its partially genetic. My mom always has tennis rackets, golf clubs, disc golf supplies, snacks, books, beverages, swimsuit (never go anywhere without a swimsuit!), tennis shoes...you name it she probably has it with her. :)

One of the most important things I think you can plan, is your menu. While bodybuilding, one of the most valuable things I learned, was the value and art of packing your 'lunch'. Or in many cases, your food intake for the day, or weekend in some cases. I don't often carry a purse, but you bet I'll be toting a lunch box/cooler.

About twice a week, I prepare grub for the following days. Lately, I've been loving the ease of broiling/baking up 2.5-3 pounds of white fish (lasts me roughly 3 days); and 3-4 times a week I organize my coniferous selections (veggies) - typically steamed broccoli or a mixed greens salad. Nom. Nom. Along with my fish and broccoli, I pack a small container of (healthy) fat - usually walnuts and ground flax seed. I have a love hate relationship with Almonds. They're delicious, but they get so stuck in my teeth.

Depending on the day, how I'm feeling, and what I'm doing for workouts, I'll also pack a complex carbohydrate. Sweet potato, or

oatmeal. Or like this week, a rare occasion, I have some quinoa.

Supplement wise, I have 2-3 'doses' of Whey Isolate to supplement my whole food sources, my Dynamic Greens, and one of my adrenal mending supplements. If I'm working out, I'll pack a fruit for post-workout recovery meal.

People often ask me for ideas on what are healthy meals. And surprisingly, and sadly, I'm not good at answering this. Scratch that. I'm not good at telling people what they want to hear or what might be easy. My reality is, I eat the same things, over, and over, and over, and over, and over, and over again. Throughout the day I'll eat fish and broccoli, as well as throughout the week. We need to be conscious about eating for the right reasons. To fuel your body. Now, I love food. Trust me, I do. And I love trying new foods, recipes, combinations, and restaurants (sometimes). But that is in moderation and on rare occasions. But it truly comes down to fuel, and what fuel makes you feel good, in the long haul. Sure the instant satisfaction of slurping up a big cold ice cream cone is tough to avoid, but ugh, is it worth the disgust, heart burn, headache, or whatever discomfort later? Sometimes it is. Sometimes you gotta live. But I think planning is key to harnessing the impulsive decisions, and staying on route to feeling your best.

I don't know why I felt the urge to get on my soap box about that tonight. I think it was out of the joy and peace I get when preparing my cooler for the next day. Its one less thing I have to think about throughout the day, and I always feel better (mentally and physically) when I have fuel near by.

Welp, gotta go PACK (as in GO PACK GO), my lunch. I think the Packers were craving some Cajun, cause they are eating the Saints up. Have a great Friday!

110 Year Old - Soul Surfer

If you haven't seen the movie Soul Surfer, please do right now. Seriously. Stop reading this blog. Okay, just kidding. Keep reading. But see the movie. Its aesthetically brilliant, as it takes place in Hawaii (on my Bucket List of places to visit); and is based on the True Story of a talented potential Pro Surfer's story, and the shark attack that changed her life.

I saw this movie in the theater when it first came out, and I instantly knew it was one that I'd want to own. Along with the beautiful scenery and intense story line, there is a strong message of Faith. Bethany asks, "How can this be God's plan for me?"; through her faith, by getting back on the board, and serving others through World Vision Mission Trips, she quickly turns her attitude around. Jeremiah 29:11 - "For I know the plans I have for you," declares the Lord, "plans to prosper you and not to harm you, plans to give you hope and a future." The movie depicts Bethany as an incredibly strong willed and positive young lady. Besides a few moments of doubt, she seemed to always have an optimistic outlook and collected demeanor. Not only is this incredibly inspiring - it also made me think of a Philosophers Note from awhile back.

110 Year Old You:

{Tal Ben-Shahar, one of the world’s leading Positive Psychologists and teacher of one of the most popular classes in Harvard University’s history, tells us that we already have all the wisdom we need.

He points to individuals who have near-death experiences or life threatening illnesses who suddenly (and permanently) change their lives—creating meaning and happiness that hadn’t been there before that moment.

Essentially, they always *knew* what to do, but they weren’t actually doing it till life gave them a kick in the butt.

Bethany Hamilton appeared to have a good grasp on the meaning of life prior to the shark attack, but increasingly so after the incident. I think Tal Ben-Shahar's theory is incredibly interesting, but aggravating at the same time. I would never wish harm upon anyone, but how else do we tap into this wisdom? Can you fully comprehend the meaning of life until it is threatened to be taken away from you, or from someone you love? I would like to think we can, but possibly not in the depth that often occurs after a life changing experience.

Moral of the story: Watch Soul Surfer, and if you figure out any of the answers to these questions. Let me know.

Re-Commitment

I haven't been neglecting my Philosophers Notes, I just haven't been completely taken back by the content lately. Then this little nugget found my inbox.

RE-COMMITMENT

"It's easy to commit to something - whether it's losing weight, no longer yelling at the kids (or spouse or colleagues or all of the above), creating that business, writing the screenplay, whatever. It's an entirely different thing to actually honor that commitment - especially when you're all up in your stuff and you don't feel like it and that whiny little gremlin in your head has taken over the airwaves. (Hate when that happens.) To actually rock it?! Step 1 - Commitment, Step 2 - Re-commitment, Step 3 - Re-Commitment, Step 4 - Re-Commitment, Step 5 - You get the point."

Maybe I need to re-commit to somethings. Like digesting these mini-chapters a little better than I have lately. They are ALL full of great and beneficial thoughts. And I've missed the daily inspiration and spark that they give me.

I also like the 5 steps. Because I think many times people, as well as myself, hear re-commitment and think that its for fixing commitments that are broken. But as steps 2-3 indicate, we need to re-commit, over and over again. So even if there is a chance that we areperfect (not!), we still have plenty we can re-commit to. It makes me think of when couples renew their vows, or renewing a library book. There is nothing broken with those things. Its just a re-commitment to the ownership of those 'tasks'. And, I think so often people (as well as myself), wait for just the right time to re-commit. "I'll start that diet next week, or on Monday, or after the holidays.", "I'll start doing my reading better next semester.", "I'll start working out on the 2nd even day of the 3rd month of the Year." That's just silly. We don't need to have a special occasion, or a clean start. There truly is no better time than NOW. Right Palm Tree -"The Best Times are Now" . You deserve to start, and re-commit NOW. After all, "Someday isnot a day of the week".

I know I have a lot of 'tasks' in my life I can, and want re-commit to:

1. Spending some time digesting my Philosophers Notes. And actively implementing the theories in my life.

2. My lifting passion rarely, if ever, waivers; but its good to re-commit none the less. I want to re-commit to my goals of hypertrophy. Which needs to take place in the gym, as well as in the kitchen with increased lean and clean protein intake.

3. Yoga. My yoga practice has been lacking lately. I need to schedule yoga appointments in my planner, and re-embrace the benefits of yoga.

4. As I mentioned, we don't need a special occasion to re-commit - and similarly, I need to re-commit to acting NOW. Many times I plan out my day on the hour or half hour, 'cause I'm weird like that. So rather than just leave for the gym now, I'll tell myself I'll leave on the next hour or half hour. Just get your 'poop in a group' (as Jean would say), go already!

5. I want to re-commit to seeing the positive in everyone, including myself, and not fixating on characteristics that we disapprove of. "We come to love not by finding a perfect person, but by finding an imperfect person perfectly."

So, blog community - help me, and hold me accountable for these things. Starting Meow. It's 9:38am. Leave for the gym right meow. Have a fantastic day ya'll. Much love!

Labor Day Weekend

Wanted to wish you all a safe and Happy Labor Day weekend. Hope you soak up the remainder of Summer, and spend it with those you love and enjoy. I know I will! At 6:01pm I am booking it home and picking up Peter (he better be done with work himself!), so we can head for Chetek! Surprisingly, over the last 3 or so years I've known Peter, he has yet to experience Chetek. So this trip is far over due.

Since his family has an AMAZING place near Cross Lake, MN...and by amazing I mean unreal, we usually decide to go there for our weekend getaways. I mean, I took me about 2-3 visits there to not get LOST in the main 'Cabin' - its that big. 3 Fire places, a log cabin style great room, sleeping quarters for 20+ people - in beds, not to mention the couch/floor space, an amazing kitchen, 4 separate seasonal cabins for each family, a few boats, a pull shed full of toys. Its an experience all its own.

Chetek. Well. That's a different story. But just as amazing none the less. It's a Trailer Park Campground that I grew up going to; as my Grandma and Grandpa Johnson had a trailer there, and now two of my aunts/uncles each have their own trailer as well. Usually when I go, I pitch a tent behind or along side one of the trailers. These trailers are pretty basic, and can't fit much more than 3, maybe 4 people in them at once (just standing). But I have such fond memories of Wildwood, mostly because of the people. There is usually no shortage of laughs, games, campfires, s'mores and podgie pies. So I'm looking forward to showing Peter the place, and getting to spend some quality time with the Johnson Fam.

What I'm looking forward to the most however, is the Journey; as cheesy as that sounds. Peter and I haven't seen each other for more than an hour, total this week. So I'm excited for yet another road trip with the big lug. Actually I call him my overgrown toddler - because he's, well a big dude, yet he's got the a heart of gold, and the attention span of a youngster. That's a whole different post. Ha!

C'ya later summer! Hello Fall. Its about time. Till next time, keep 'er between the ditches (as my dad would say).

Bust.A.Move

For the first time since I started this blog, I had writers block. I think it was because of the great response from yesterdays "Do's and Dont's Of Massage". Where do I go from there...how do I top that? Well, I will, in time. But for tonight I decided to, Just Dance.

I had the house to myself, and not much on my agenda. So I put on some workout clothes, threw on a sweat band (not kidding), and played Just Dance, and Just Dance 2 for about two hours. I have posted on Facebook my love for these games, but in case you do not know. I love these games. I have always loved dancing, and people have always said I inherited my father's rhythm. Which is a good thing. My old man can groove. And for the record, he has played this game also and is quite a fan.

I also have always loved aerobics, kickboxing, hip-hop dance class, dance workout DVD's (Brooke!), so when I first played these games it was love at first 'step-ball-change'. First time I played was while on vacation out in Cali, at my aunt Kari's casa. We had surfed earlier in the day, gone to the Hagen household for a BBQ, and after awhile Cousin Kelsey and I went in to start playing a Wii game. She suggested 'Country Dance', and 'Just Dance 2'. Well we played for probably 3-4 hours. And had so many laughs. It was one of the highlights of my...year. Quality time with some awesome people. And whats awesome about the Just Dance games, there is no half-assin' it. You can't be worried about how silly you may look, or if you are getting the moves exactly right. You just have to let go and bust a move. And when you do, you usually score better anyways.

About a month ago, my Bridezilla Cousin Brianna (kidding, she's not a bridezilla...yet), and Cousin Leah came for a girls day to help Brianna try on some bridal gowns. After a day of shopping and gabbing, we came home (She asked us both to be her maid/matron of honor) and played Just Dance until the wee hours of the morning. Another incredibly memorable day and night with some of my favorite people, dancing, sweating, and laughing.

The Rasputin Song will always put a smile on my face and remind me of Brianna. That girl can also bust a move like nobodies business; and she goes 110%, all out. I can't wait for the reception. Expect some pretty impressive dancing. (Side note: Brianna, please keep in mind our wicked awesome dance moves when picking out our bridesmaids dresses. Ha!)

The makers of these games have come out with: Just Dance (original), Just Dance 2, Just Dance Summer Jam, and Just Dance 3 due to come out in October I believe. I'm pretty excited for the new edition. And have also played, and loved: Michael Jackson - The Experience. Phenomenal Game. And actually not as tough as you would think. But then again, my dad taught me his best MJ moves way back when...so its second nature to me. But most def going to add that game to my collection here soon.

If you haven't tried, do. If you don't have a Wii...come visit. We'll dance till the sun comes up. Have a great night, and make tomorrow fantastic.