How to Succeed at Change






I love this because it’s so true.  Let’s break it down.

  1. Change is hard.  It’s challenging to change what you know, what you’ve always done.  To change how you operate in the world.  To flip the script on what others expect of you.  It’s not only hard but uncomfortable.  For you and often others around you. Just roll with it.  You’ll be fine.
  2. Messy in the middle.  Well, messy is right.  Don’t expect it to be perfect. It won’t be.  You’ll make mistakes, you’ll doubt the journey.  You’ll take a few steps back for evey step forward. But it’s progress.  Just keep that in mind.
  3. Gorgeous at the end.   Accomplishment is bliss and you deserve to revel in it.  But the only way change sticks is if you always remember rule #1.

Now go run!

Keli 🙂





Lace up for Races

I ran in The Giant Race yesterday in San Francisco.  My 10K time, while not great (in my opinion) landed me 17th out of 274 runners in my age group; F 50-54.  I have about 2 weeks of consistent, but light, training under my belt since coming back from vacation so I didn’t expect quick feet and had to push the last 3 miles.

There are a lot of people that do this race; runners and walkers alike.  As we were in our car driving past the final turn into AT&T Park we cheered on many of the 10K walkers still cruising to the finish line.  And I love that.

Races these days are so inclusive and welcoming.  Whether you walk or run,  there’s a place for you at the starting line.

Now go run!

Keli 🙂

It’s Coming

Many of us have had a busy and full summer.  Mine sure was and it was a lot of fun.  But school’s back this week and it’s time to, you know, get back to business.

Wouldn’t it be great if we had a 30 day challenge?  Well, lucky ducky you because we’re kicking one off on September 1st.  Stay tuned for details!

And if you’re anxiously awaiting the eclipse to darken the sky, enjoy the show but be safe out there.  You only have one set of eyeballs!

Now go run!

Keli 🙂


Say Cheez

Since adopting a plant-based diet almost 6 months ago I recently stumbled across something called cashew cheese.  It’s also called cashew cream.


It’s has a soft cheese-like consistency (think hummus or pub cheese) and depending on how you season it can lend itself well in mexican (topping a taco), italian (cashew ricotta anyone?) dishes or used as a spread on a vegan burger or grilled portobello mushroom.

Apparently, there’s a whole plant-based cheese movement going on and you can find recipes for the basic cheese that I make online.  This recipe I found at  I’ve also seen more classically flavored cheeses like blue or cheddar.  This Cheese is Nuts! is a newer cookbook that I’ve heard about but still haven’t dived deep into.

Again, you can buy non-dairy cheeses at the store but making your own eliminates the processing part of the equation.  You make it, you know what’s in there.  It’s why if you like cookies and cakes, homemade is always the better option. You control the ingredients.

Cashew Cheese Spread

  • 1 generous cup raw cashews, soak over night in water to cover them
  • 2 T lemon juice (less or more to taste)
  • 1/2 tsp.  Garlic powder, Chili Powder (skip the Chili Powder if using for italian)
  • 1 tsp salt
  • Water (1/8 to /1/4 cup)
  • 2t Nutritional Yeast (gives it a cheesy taste and yellow color)  I buy it at Safeway, near Bob’s Redmill stuff or in bulk at Whole Foods or at Trader Joe’s
  1. Drain the soaking cashews (soaking them softens and plumps them).
  2. Add all ingredients to the food processor or blender (I have a Ninja).
  3. Blend, scrape the sides as needed, until you get a hummus-like consistency.
  4. Be patient, you want it to be smooth, blending and scraping takes about 5 or 7 minutes.
  5. Taste.  Add more spices if you like.
  6. Move to a bowl with a tight fitting lid and store in the refrigerator. It lasts 4 or 5 days.


Use it as you would any other cheese spread.  To thin it out for use as a cheese sauce on anything such as roasted veggies, warm up a few tablespoons of water, add a few tablespoons of the cheese and mix.  Viola.


Now go run!

Keli 🙂




And How Does That Make You Feel?

One thing I truly enjoy doing at night is a guided meditation.  I find it relaxing, soothing and a helpful way to end my day.  It is suggested,  in a lot of the things I read, that meditation is encouraged in the morning to start one’s day. But mediation makes me sleepy so nighttime works best for me.

Anyway, back to my point.

A new guided meditation I’m really enjoying is by a hypnotherapist, Chel Hamilton.  Her meditations start with 3 cleansing breaths then take you on a short journey; down a path, into a pond, you know, soothing and calm places and focuses on the topic at hand.  Relaxation, transformation, forgiveness, etc.  And when it’s over you are brought back and the end is signaled by the sound of a gong.  And they are short (that’s where the mini comes in).  10-12 minutes tops.

What makes this different from some other guided meditations is that she she’s big into visualization and sensation.

We all know visualization is a big part of goal setting.  Seeing yourself leading the team in a meeting, or on a marathon course or driving that new car.

But being able to imagine what it would feel like to be doing something is also very powerful.  Imagine how you’d feel finishing the marathon in 4 hours?  Imagine what it would feel like to finally lose the 20 pounds you’ve been carrying around?

Your mind is powerful.  Seeing yourself reaching a goal is huge but tapping into your body’s response of actually feeling that sense of accomplishment might be your game changer.   So if you’d like to add some more tools in your personal development tool-box, check it out.

Now go run!

Keli 🙂

B-Ack! to Training

School starts in two weeks which brings up mixed emotions.   I LOVE summer but I also LOVE structure and summer with the kids home blows that up. They’re old enough to be free range; one works, one burns his eyes out on his Xbox and I can get to the office when I need to but still, it’s a push-pull all summer long.

Except for vacation.  No push.  No pull.

Sorry, focus.

I’ve got lots of things planned and have got to get back on track.  I maintained (barely) the past month or so and as someone mentioned today at boot-camp, thank goodness for muscle memory!  However, I can’t rely on that for my races so I’ve created my training plan.  Check.

My toe is healed after a stupid flip flop v. plastic chair mat incident.  Check.

And we’re back to the trails this Sunday at 8:00 am.  If you’re game to go, please meet at the Ross Post Office and we’ll head up from there.  My plan is to hit the fire road past Phoenix Lake and up Shaver Grade to the top then back to the Post Office.  It’s about 6 miles, round trip.

Please bring water, there’s a fountain about a mile and half in but nothing past that.  Also make sure you have an idea of where you’re going and how to get back to your car if you are planning to cut it short or make it longer.

Cheers to structure!

Now go run!

Keli 🙂