Life’s Ups and Downs

Life has ups and downs. There are challenges in life as well as successes. Will you rise up and overcome those obstacles? When you conquer an obstacle, a fear, or anything that has kept you from moving forward or going after a dream, you will feel empowered.

Making mistakes is a part of life, a way to learn who you are and just how strong you are. Most of the time you learn more from your mistakes than your successes. Don’t look at your mistakes as failures instead see them as learning opportunities.

I have made my share of mistakes and my share of not taking opportunities due to fear.  I have learned over time life is not perfect, I am not perfect so I need to stop thinking there is a perfect way to live. Instead, I live embracing fear and overcoming it.

I love the person I have become. I know each experience, each success, each mistake has made me the person I am today and I love that person. There is no right path, instead the path is full of curves. Life can be like a roller coaster but with God the ride is better. I trust God’s plan is better than my own so I buckle up, hold on and enjoy what is about to come.


My First Ruck N Run Honoring Those Who Serve and Have Served

On November 10, 2018, I had the privilege of participating for the first time in the Fourth Annual Ruck N Run honoring those who serve and have served.  Thankful to represent Team Run Like The Wind at this race.

Saturday morning was cold, the temperatures were in the 20’s. I arrived at the event early so I did not miss any part of the experience. Grateful that Got Your Six Coffee was there with coffee to keep us warm.  The event had a fire pit going for us to stand next to stay warm and enjoy the fellowship.  I also spent time in the church to stay warm and ran into friends and made new ones.

The event organizers did a great job with keeping the schedule, explanation of the course, and describing the exercise stations as well as offering suggestions/options. The event began at 8:30am  with an opening ceremony with a black hawk helicopter landing. This ceremony continued with an honor guard from the Republic High School Junior ROTC, the National Anthem was sung followed by the playing of “Taps”. The emotion  that is felt when our National Anthem and Taps are performed is difficult to put into words, tears rolled down my face as I thought about the men and women who serve and have served to keep us free.

The event began on time with the runners going first followed by those rucking or walking.  I was grateful to my husband for being there to cheer me on and to my friend, Mike, for participating in the event with me. He asked if I planned to keep my ruck sack on during the exercises and I replied with a “yes”. I am grateful to Mike for his guidance in training for this event, it was very helpful. He reminded me that Army standard is a 15 minute per mile pace and we did our best to do just that. We arrived at the each station (push-ups, jumping jacks, mountain climbers, body weight squats, and burpees) performed the exercise (I trained to do 10 reps at each station, at some of the stations I did do more than that), and at the burpee station we did take our ruck sacks off. We finished strong even air shuffling to the finish!

Everyone received a finisher medal, a dog tag. After the race, Village Inn provided food. Everyone was cheering people on as they finished. People had the pleasure to meet the pilot of the Black Hawk and sit inside. The Black Hawk did a fly over when they left and it was a spectacular site. I am excited to do this race next year.

The Importance of Friendship


Friendships are a blessing. God brings people into our lives not by accident nor by coincidence.  We have friends for a reason, friends for a season and friends for a lifetime. All three types of friendship bless us in one way or another.  Sometimes people are brought into our lives for a reason or a season, so they can either teach us something or so they can learn something from us or perhaps both. Then there are friendships for a lifetime. Friendships endure the good, the bad and the ugly. Friendships encourage each other during the good times and lift each other up during the challenging times.

In 1 Samuel 18:1 it states “As soon as he had finished speaking to Saul, the soul of Jonathan was knit to the soul of David, and Jonathan loved him as his own soul.” Can you imagine having that type of connection with someone? God puts people in our paths exactly when we need them; He knows we need friends who will be there no matter what. He knows just the right time and place to put certain people in our lives to encourage us, to speak truth to us, to help us see the best in ourselves when we cannot.

God gave David, Jonathan to help him when he was weak, full of doubt, or depressed.  To help David see the best in himself and wanted the best for him. Don’t we all want a friend like Jonathan; a friend who believes in us; someone who will seek out God and pray for us; someone who wants the best for us.

Seek out friendships like that of David’s and Jonathan’s. Find those people who will build you up and be there in those challenging moments. Seek friends will love you to the top of the mountain and through the valleys. Seek friends who will laugh with you and who will cry with you.


Adrenal Fatigue Part I – What is it?

Why is it so difficult to wake up? Why am I so tired? Why can’t I focus? Why can’t I keep the weight off? Why am I so moody and irritable? Have you ever asked yourselves these questions? I did and I did not know the answers.

I did not feel like myself, words that came out of my mouth would never exit my mouth before when I became frustrated and irritated.  Who was this person? . For years I complained about not having enough energy, struggled with my weight and anxiety yet I did not know why. Finally in August 2016 I discovered the answer—adrenal fatigue.

What is adrenal fatigue I asked? I had never heard of it before. Adrenal fatigue is when the adrenal glands can no longer function properly and become deficient. The adrenals secrete small amounts of hormones, particularly cortisol. When we experience too much stress whether it is emotional, physical, environmental or psychological, these secretion of hormones is diminished.

There are many signs or symptoms  for adrenal fatigue. The following are some of the signs: 1.) difficulty getting up in the morning, 2.) brain fog, 3.) lack of energy, 4.) mood swings, 5.) fatigue continues even when sleep is increased, no amount of sleep seems to alleviate the fatigue, 6.) craving salt/salt food, 7.) increased effort in everyday task, 8.) decreased ability to deal with stress, 9.) difficulty fighting infections, increased time to recover from illness, 10.) light-headed when standing up quickly, 11.) mild depression, 12.) less enjoyment or happiness with life, 13.) increased  PMS, 14.) less focus, 15.) memory less accurate, 16.) decreased tolerance, and 17.) decreased productivity. (Dr. James L. Wilson, N.D., D.C., Ph.D. “Adrenal Fatigue: The 21st Century Stress Syndrome”).

Adrenal Fatigue has four stages according to Fawne Hansen and Dr. Eric Wood. With each stage, there are various symptoms. As the fatigue worsens so do the symptoms.


Take The Adrenal Fatigue Questionnaire


Part 2 – What To Do About It Coming Soon

Time Passes You By, How Do You Get Back Into The Swing Of Things?

You set out with new goals, new dreams and before you know it months have gone by and you are not closer to those goals or dreams. Why?

Perhaps a new goal is to lose weight. You clean out your kitchen and get rid of the junk food. You may hire an expert to help, download an eating plan and/or workout plan, or join a gym.  Everything starts off great. You are excited. The groceries have been bought and you have prepped your meals religiously.  Working out feels good again.  Work gets busier, your children’s activities pick up and before you know it, you are out of the habit. You find yourself not having time for this new way of life.  Remember, before you are able to take care of others, you must take care of yourself.

A dream of owning your own business has been in your heart for sometime yet it has not happened. Why? What are you waiting for? Are you waiting for the perfect conditions? if you wait for everything to be perfect, your dream will never happen. You may not have everything figured out, take action anyway. Make the time each day to do one thing that takes you closer to your dream.

Finding Your Purpose by Koach Kesta

We all question and wonder just what our purpose is. Am I on the right path? When or how will I know I am doing what God wants me to do in this life? What if I make the wrong choice or go down the wrong path?

I have certainly questioned just why I am here on this earth. Why did God create me? I know God gives me and all of us gifts that are unique to us. These gifts are to be used to bring Him glory and to help us grow closer to Him. After completing a Bible study regarding detours in life, I realize, God takes us on detours to help us grow in our walk with Him as well as to help us develop our skills, passions, and purpose. The path to our destiny or purpose does not go in a straight line rather it goes around curves, bends, up hills and through valleys. Why all of this? This helps us to grow and to be ready for our destiny.

We each have a destiny, a purpose but we must be ready to embrace it. I have often wondered why I did not know what I wanted to do in life or what is my gift. My questions took longer to answer than I wanted because I believe God knew I needed to experience certain things before I would be ready for my destiny. While some questions have been answered others have not–it is a journey–and one I am happy to be on with Lord and Savior.

I have been running since 2011 and I had no idea that this decision to run was going to change my life in so many ways. God brought me to a very critical point this year–he brought me Godspeed Training Group. I am coaching this wonderful group with one of my closest friends.  This group is about exercising our bodies and our faith. I am amazed at what God has done in such a short time.  Had I not experienced ups and downs in my life I would not have been ready for Godspeed.

God needed me to depend on him more and myself less. He used detours so I would be ready for something more amazing, something bigger than I could have imagined. God has used this training group to glorify Him first and foremost as well as to help me grow in my faith, to become more confident. I am learning to open up more and share, which has been an area I really needed to work on. This is only the beginning and I am excited share more with you as things occur.

Be a blessing to those you meet. Show kindness to others.

Run Happy, Finish Strong

Koach Kesta

Alternative Treatments for Addiction: Do They Work? By Kimberly Hayes, Guest Post

Alternative Treatments for Addiction: Do They Work?

Image by Pixabay

Addiction is a relentless foe with countless tools in its arsenal. Fighting it requires an equally diverse range of countermeasures. That’s why in this post we’re going to look at alternative forms of treatment for addictive disorders. We’ll begin by defining what we mean by the phrase “alternative therapy.” We’ll then list some of the more popular therapies and describe how they work. We’ll also mention how diet and exercise are essential parts of any successful recovery plan. You’ll come away better informed about your healthcare options and how to make sound choices for your own well-being. Let’s begin by asking an important question.

What is “Alternative Therapy” Anyway?

The term “alternative therapy” refers to theories and practices that are outside the medical mainstream. These schools of thought are often based on Oriental philosophy or other non-Western viewpoints. Alternative therapies are called “complementary” when used alongside more orthodox approaches, according to the National Institutes on Health. Examples include:

● Auricular acupuncture. This approach uses needles placed at specific points in the ear to relieve withdrawal symptoms like nausea, lightheadedness, and feelings such as anxiety.
● Neurofeedback. This method teaches the client to alter her brain wave patterns, with the intent of relieving emotional pain that can drive addicts towards relapse.
● Meditation. As with neurofeedback, meditation works by altering our brain wave patterns. It induces a reflective mental state that creates heightened joy, clarity and peace, according to Huffington Post.
● Qigong (pronounced “chee-gung”) is similar to Tai Chi in its use of slow, graceful movements and guided meditation to induce a blissful state.
● Yoga. This time-honored form of exercise promotes flexibility and, in many cases, helps with back and neck pain. Many practitioners believe it also relieves the emotional pressures that can derail recovery.

“Do These Treatments Work?”

We wish we had a simple yes-no answer to that question. However, as with so many things in life, the truth defies easy analysis. Here’s why:

● Most alternative treatments have yet to undergo the extensive scientific study researchers apply to mainstream approaches. This doesn’t mean they’re ineffective, merely that researchers need more time to gauge their value. Even the most common medical therapies today, such as antibiotics and anesthesia, were considered fringe approaches when they first appeared.
● Any approach that makes the patient feel better can also help her to stay positive and focused during her recovery, giving her overall benefits. A person’s mental and emotional state has real world consequences for her well-being, regardless of the results that show up during research trials.

In the end, you must decide for yourself whether alternative approaches will help you in your battle against addiction. We present the above information simply to help you make informed decisions about your healthcare. One fact that’s beyond dispute, however, is the role that proper diet and regular exercise play in safeguarding your health.

Eat Right and Exercise is Still the Best Advice

No amount of addiction therapy, of any kind, can help you if you fail to give your body the nutrients and physical activity it needs to function at its best. A healthy diet and a solid exercise program should have these features:

● Include balanced amounts of protein, carbs, fiber, vitamins, minerals, and healthy fats.
● Challenge your body without overtaxing your abilities.
● Work in harmony with your career, family, and self-enrichment priorities.

Please check with your healthcare provider before beginning any treatment program. She can answer your questions and steer you towards options that match your needs and interests. We hope you find the information in this post helpful and we wish you all the best in your recovery efforts.


Kimberly Hayes enjoys writing about health and wellness and created to help keep the public informed about the latest developments in popular health issues and concerns. In addition to studying to become a crisis intervention counselor, Kimberly is hard at work on her new book, which discusses the ins and outs of alternative addiction treatments.

Goals + Positive Mindset = Results

I ran a 5k race Saturday, September 2, 2017. Why is this one different from other races I have ran? My focus.

Training is important regardless of what goals you are working towards and so is your mindset. I am a goal oriented person.  I have always known a positive attitude is better than a negative outlook and have become even more focused on this.  I  recently had discovered a book called “Total Focus” by Brandon Webb, I highly recommend it. I originally bought the book to help me with my business but soon began to apply the message to all areas of my life.

When I started running in 2011, I had a goal of completing a 5k. Then the goal was to run the entire 5k distance without stopping. I soon began to realize finishing a 5k in under 30 minutes was within the realm of possibility. Then health issues kept me from training the way I wanted to this past year and a half; however, once I started healing, I soon realized how strong I was becoming. Strong not only physically, but mentally.  Running is a physical sport but it is 90% mental.

I noticed my self-talk was not as positive as I would like for it to be at times. I would catch myself saying “this is too hard” or “I can’t do this” and then I would watch my goal slip by.  I knew this had to change.  Each time I caught myself starting to have negative thoughts I immediately shut it down. I countered with “I am strong”, ” I am confident”, “I CAN do this”, “Help carry my feet Jesus” and so on.  Soon I began to see a change. I was getting stronger physically as I was running with a friend who was faster than me ; also we were positive influences on each other mentally and spiritually.  God brought us together and I will share that on another post.

Training requires consistency. I made no excuses. I ran four days a weeks with two days of lifting and one rest day. Sometimes I had people to run with me and other times it was simply God and me.  I pushed myself and yes it sucked at times. I had to dig deep and push through the tired legs; push through the fears and embrace the journey. Embrace the fact that the journey is made up of joyous times as well as times when it was not easy.

Soon I began to notice the runs that used to be difficult were getting easier. This gave me confidence. The more confident I became the more I realized my goal would soon become reality.  Another thing I noticed, my positive self-talk was more consistent.  I wasn’t sure when my goal of a sub 30 minute 5k would happen but I knew it would happen and sooner than later.

The night before the race I dreamed of finishing the race in 29:50. Why this particular number I have no idea.  I ran a few miles before the race to warm-up. The race was not a flat course, sure I was nervous and wondered if I could achieve my goal. I just kept thinking positive and was going to have fun. The race began and before I knew it I was at mile one which by the way you after that you climb a HILL. I charged up that hill–it was not going to stop me. I kept this friend of mind in site and decided I am chasing her down (I knew she could run a sub 30 5k). The weather got warm but I squashed any negative thoughts. I kept repeating the time I wanted to finish and my positive affirmations in my mind. Finally the last turn to the finish and I saw the race clock. Crossed the finish line and looked at my watch—what was my finish time: 29:50.9 (my official time was 29:51). I had done it! I also placed third in my age group. My husband got first in his age group. Thankful we get to do this together.

The feeling I had when I realized I had met my long-time goal on a course that had been a struggle for me in the past—overwhelming joy! All the glory to God, for none of this is possible without him.

Goals are great. I also have to have fun. The people I am blessed to meet along the way and develop friendships with are such a blessing and keep me going.

Running the Race

Running The Race

Posted by runningwithkoachkesta on March 14, 2016

This weekend I had the honor and privilege to run with a group of runners and walkers who had completed 10 weeks of training. Some people ran a 5k for the first-time others completed a 15k for the first time, regardless of the distance the feeling is the same when you cross the finish line–a feeling of accomplishment that words can’t describe.

The feeling of seeing someone accomplish a goal they set is an amazing feeling and I am so grateful to be a part of these runners and walkers success stories. I am proud of each person who participated in the training program and the race. These individuals took time out of their busy schedules to do something good for themselves. Maybe the race was a bucket list item, a way to start a healthier lifestyle, or to get stronger at a certain distance.

At times, I am sure the training seemed too hard and people wondered if they could finish. These wonderful individuals never gave up, instead they continued on the journey to finish something they started, something that seemed impossible. After the race was over, people were smiling and happy they did the race; that for me, is worth all the time my coaches and I put into helping others achieve what in their minds seemed impossible.


A Few Things Beginner Runners Need To Know

A Few Things Beginner Runners Need To Know

Posted by runningwithkoachkesta on March 7, 2016

I am often asked from a beginner runner, “What do I need to know to get started?”  First, find a group to run with; second, be consistent; and third, wear appropriate gear. All of this will help ensure your running journey is successful.

A running group keeps you accountable and makes it more fun. The weather may not always be “perfect”  but knowing your running buddies are waiting for you means you are more likely to show up. Once you get in the habit, you won’t want to stop.

To see progress throughout your training, consistency is important. The more you do something, the easier it becomes.

What do you wear? The two most important items are proper fitting shoes and a good sports bra. These make a big difference in your running experience. Other items will come; make a wish list and reward yourself with a new item instead of a big reward meal. Cotton holds in moisture so try to wear clothing, including socks, that are moisture wicking. Clothing with these properties will keep you drier and cooler.

New runners are typically concerned with being too slow. Remember you are faster than the person on the couch! What truly matters is moving and putting time on your feet. No one else is thinking about how fast or how slow you are and the beauty of a group is there are paces for everyone. The pace and distance will come when committed to running three days a week or more, again consistency. You will get stronger as you continue to be committed to yourself.

Another thing beginner runners do is compare themselves to others. Seeing others progress faster than themselves or being faster than they are, and negative self-talk only hurt you on this journey. Instead, keep a journal (doesn’t have to be anything fancy) and write down how long you ran (time/mileage), intervals you used, how you felt, what you wore, time of day, etc. Looking back at this log will show you areas you need to work on and just have far you have progressed.

The best advice that was given to me and still holds true today is to enjoy the journey and have fun. Love yourself enough to keep doing the things that make you happy and healthy.

“I can do all things through Christ who strengthens me.” Phil 4:13