Once again its time to shed your inhibitions, fear, commons sense and clothes (bathing suits are pretty much required it's a family event)! Photo by Dave Dillon

When: New Years Day of course!

Where: Neahkahnie Beach, the parking lot just north of the stop sign on Beulah Reed Road. It's the last big parking area on the north end of the beach. (one mile north of Laneda Ave downtown).

Time: 10:00 am that's the time we meet and take pictures and have our friends (the ones not doing it) laugh at us. Then we "just do it". Please try to be on time so we don't have to freeze our tuckus off while you are running up yelling "wait for me"!

Rules: Very Important - We have to gather on the beach together and form a group so we can take a group photo, in our bathing suits, then there is a countdown and we all run in the ocean together!

Post: We hope to have a big fire on the beach to cozy up to after the plunge. Then you are invited to come by spa manzanita for hot cider, tea, treats and war stories!

Any questions: If you want to know if it's crazy to jump in the ocean in January the answer is yes, so come join us!!! Any other questions just call or email Janice Gaines at the spa. 503 368.4777 janice@spamanzanita.com

Ready to start some new habits for 2010?

New habits mean a change, which means changes in lifestyle. It is as simple as that but, it’s not that simple is it? What does it mean to create life style changes? What this means is reviewing how we spend the hours in our days, doing what we do. We then decide we want to change some of the ways we spend some of our time.

You have to ask yourself what do you want to do less of, none of, or more of.

Make a point to evaluate how do you spend your hours?

This is your lifestyle!

Make a list:

What do you want to do in your daily routine that you do not do now?

What do you not want to do in your daily routine that you do do now?

I would suggest picking out no more then three items or even one if it’s a big one, (like quitting smoking), from the “do not” list and the same from the “do list”.

Now you have decided which behavior(s) you don’t want and which one(s) you do want we have to make a plan and set some goals. See how easy this is starting to look?

What does it mean to break a habit? “They” say it takes 21 days to break a bad habit. I say it takes as long as it takes but remember every journey starts with the first step. Sorry for the cliché but sometimes they just work!

You have made your decision on which piece of your life you want to eliminate or which part you want to bring in your life. Now you need to set a date and write it down. Count out 21 days that you will make the commitment to follow your plan. Getting easier?


  • Write down your goal. There is magic in the written word when it applies to you. Phrase it in positive affirmations. For example “I want to have healthy clean lungs” instead of “I have to quit this ugly smoking habit”
  • List the reasons why you want this change. Again, writing things down will help you think it out and bring in a higher conscience level. Your commitment becomes solidified.
  • New Habits-Remember the things you want to change take time. They have defined how your spend time.  This is the issue. So, we need to find a new routine for that time. For example, if it’s smoking after eating, try drinking a glass of water or having a sugar free lollypop etc...
  • Talk to yourself but be kind, as if you  were your own best friend! Tell you how good you are doing and keep yourself on track.
  • Ask for support from the folks that are around you.
  • Watch out for those that interfere or want to sabotage. It’s scary for some people to see you change. Be aware, assertive and gentle.

Can You Change the Way You Think?

A teacher takes a bit of lightweight thread and wraps it one time around a student's wrists.

He tells the class, "This string represents the power of doing something one time. Can you break the string?"

The student easily breaks the thread with a small flick of his wrists. The teacher then wraps the string around the student's wrists many times and repeats the challenge to break it.

Despite repeated efforts, the lightweight thread is too strong to break.

His teacher says, "Now you see the power of repeated actions… habits. It takes more than mere willpower and personal strength to break them. It takes a change in the way you think about the problem." (Author unknown to me)

By changing our thoughts and our mental images we can change our reality and our life style. Creative visualization- see it, be it! This mental technique can help you attain the goals you set out for yourself.

When I coached bicyclists on how to avoid crashing (always a good thing), I would say “look where you want to go, not where you don’t want to go”!  This works in our daily life as well, keep a picture in your mind of the person you want to be. Thoughts are very powerful. They create and mold our lives. Your personal thoughts travel to others which then can attract assistance.  This can help achieve what it is you would like to accomplish.

Stay positive. Create mental pictures of yourself as having already achieved your goals.

Contentment and health to you in 2010

Why wait for New-Year’s Day Resolutions?

  Why wait for New-Year’s Day Resolutions?

 It’s the middle of October and we are looking at the end to another year, this is a good time to reflect upon the goals and achievements of 2009.

Most of us choose to use the new-year as a catalyst to initiate changes for the coming year.  We can look back on 2009 at the goals achieved and those that weren’t. Try and decipher what fueled your success and use this as a blueprint for new successes.

I know there are quite a few of us that abandoned our fitness and health goals in 2009, so I have an idea! (You knew this was coming).

Let’s launch some “new-year resolutions” now and get a jump start on 2010.

Don’t get me wrong, I think new-years resolutions are super and I have my list. But why wait? This is a great time of year to embark on new fitness and health routines

The way I see it, a jump start on some healthy choices is the best way to approach the holiday season.  Don’t be a victim of “holiday weight gain”!

This will make your holiday season so much more enjoyable, you will feel better, have more energy and you might even fit into that sexy new-year’s outfit (men too) that resides in back of the closet!



How To Start New Healthy Routines Now?


One of my favorite thoughts is: action precedes motivation and not the other way around.

We get caught up thinking that we have to wait for motivation to start doing something good for ourselves, but that is not how it works. You just need to initiate action; even the smallest of actions will facilitate some momentum.

Here are some tips that could help you get started:

  • Start with bite-sized pieces that you’ll be able to accomplish.  If your goals are too big, you can end up feeling defeated before you get a good start. 
  • Avoid perfectionist thinking. Focus on positive terms; avoid self talk that is negative.
  • Don’t make your resolutions absolute. Keep real!
  • Share with a friend. Tell someone you trust about your goals.
  • Make your goals yours. The goals you have set for yourself should be something you really desire. If you don’t have a strong internal motivation you won’t be successful.
  • Tune in to your spirituality. Spend some time outside; nature will help you find balance!


Here are some simple tips to help you with the two most common and important wellness routines you will want to start now.

Regular exercise is one of the best things you can do for your health.

Whether you’re trying to lose weight or exercising for fitness, it’s important for everyone to do some level of weightlifting and aerobic exercise. Ultimately you want strength, flexibility and endurance.

Schedule it in your day. Pick a time of day and stick to it. You have to make it a priority because it is. I would say this is the biggest obstacle for most of us.

Get up and move! At my work place I call it “pop ups”. Incorporate exercise during the day, even while you're at work. If you sit at a desk most of the day, get out of your chair at least once an hour and walk around.  Use the five-minute-per-hour rule. Look for ways to just get up and move.  Take the stairs instead of the elevator, walk down the hall instead of using the phone or e-mail, or take a walk during a morning or afternoon break.

Weight Loss where do you start? Write it down. Writing down what you eat is the best way I know to become more aware of just how much and what you are eating. The awareness factor is tremendous, if you have to write it down you will think twice about mindless eating, plus you will learn about yourself. Knowledge is power. You can do this with your exercise too. Keep a log.

Good luck and make health, not looks, your priority. "Positive thinking is a big part of it. Try to keep your focus in the right place -- not on the numbers but the feeling and desire for better health and well-being.

I am 50 or older! Where to begin and what kind of exercise should I do?

  Right off the bat I want to say: Start slow and steady. The key is to be consistent.                                    

If you are just starting out, be patient with yourself.

Cardio vs. strength training – they both win and so do you! 

Aerobic cardiovascular exercise simply means that you are involved in an activity that raises your heart rate to a level where you are working but still control of your breathing. It’s a great way to burn calories and help you loose weight. It makes your heart strong so it works better and reduces the risk of cardiovascular disease. It makes you feel better, sleep better and reduces stress etc...

Numerous studies show that muscle strengthening exercises are superior to aerobic counterparts, especially when it comes to fat loss. Why? Because that added muscle causes the body to burn calories even while at rest, as it expends more energy. If you happen to add five pounds of muscle to your body, you could burn up an additional 200 calories per day, or 72,800 calories a year, which equals a weight loss of 20 pounds. That’s not bad for making the right exercise decision.

So whether you pick up dumbbells, use a medicine ball, give the heavy bag a thumping, climb stairs or even do bodyweight exercises, after two months you can expect to reverse the effects of two decades of muscle loss, increasing your strength by a whopping 40%.

Start with light intensity, such as moderate walking or aqua aerobics, and build up your stamina before you push yourself harder. You don’t have to exercise vigorously to start getting benefits. Any amount of exercise yields tremendous health benefits compared to being sedentary. Exercise is a process and you have the rest of your life to work on it and for heaven’s sake enjoy!



What is the one “thing” that impacts your life the most???

I will give you a moment to ponder this…….okay you have your answer?


My answer is attitude.

Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. The incredible thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past... we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude... I am convinced that life is 10% what happens to me and 90% how I react to it.


This all relates to health, wellness and fitness!


Day to day we live our lives and we have a choice to make ourselves unhappy or happy (fit or not fit) Life is either drag or its fun, I like the latter.


The “thing” that you want to happen will happen if you really believe it and see it; a belief in a “thing” makes it happen. (Fitness, health, weight loss happens)


You have to live in your body no mater what; you have choice that takes the same amount of time and energy, so why not choose what you really want? Just believe it, see it and do it!


Fitness is an attitude, get it!


A Nice Note

Hey, Janice - We arrived late and saw everyone leaving the spa, but caught up with Dennis and he told us that you had a muscular issue - it must be your QF - hope it heals quickly! What got me out of that warm cozy bed this a.m. and on the road was your note to all of us about last week......you have an amazing ability to push, encourage, educate and inspire all at the same time in your writing and in person....and what is even more impressive is that very few athletes of your caliber would have the ability to work with novices with as much understanding and patience as you do. Thank you!!

L Eigen




You want to get in shape, you can imagine what it would be like, there are days you get up and get out there and it feels great, but then there are other days….

Well I wish there was a magic potion to give you discipline or some special words that would help… actually here are some:


There is nothing but your own personal desire and that has to be enough. I was talking to someone the other day and I told her that either way you have to pay a price. If you choose not to workout (train, exercise…) then its not any easier for you in fact I think life is harder and not as much fun.


  •  Because if I don’t make fitness a priority, no one else will
  •  If I work out I will lose weight and inches which means I can wear some of my old favorites clothes
  • I am ready to throw my perfectionist, all or nothing attitude out the window. Fifteen minutes is better than none – so if that is all I can do one day, then do it
  • I sleep much better at night when I exercise
  • I will feel better about my body image
  • My heart will be very grateful
  • You will be sexier (oh no…)(like who wouldn’t like that?)
  • Oh yea the one about being healthier in every darn conceivable way
  • Now you come up with some of your own, the one I use is “okay Janice get up you know how good it will feel to have a great workout in today, come on…."

 I can go on and on but lucky for you I won’t, but one thing you got to get in your head is that:


Its not something you are going to do temporarily oh yea that reminds me of this one:

THERE IS NO FINISH LINE~Nike (well actually there is but you don’t want to think about that one).

Janice's Welcome

Running on the beach! Hello and welcome to my blog!

This is a very unusual time in our world and most of us are feeling a bit anxious and uncertain about the future. I personally have felt this and at the same time felt an unusual sense of calm and peace knowing that I can only control some "things" in my life, and that the most important of those is my efforts to take care of myself in the forms of nutrition, fitness, and overall wellness. Then sharing time with those I love and my community.

Somehow that realization made me feel good. I think that is part of what this blog is about.

However after we get through this strange period in our history I will still continue to share the passions I have had for the last 40 plus years and counting. That is the passion of life being lived to its fullest.

I like to say sometimes "this aint no dress rehersal"!

I will personally be sharing/teaching about wellness, fitness, health, and nutrition and whatever else you would like to discuss. As well as some adventures of myself past, present and future.

So please feel free to join in and help create this blog!

I must admit that this is the first time I have taken up writing in a public format, other then College Composition, so its a bit scary but what the heck, rewards come with risks!

Peace and Health and Contentment,

Janice B Gaines