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Marathon Update - Lowestoft, Greenwich Park, Bloody nose, Bloody treadmill and a great day that reminded me of why...

2012-01-25T07:00:00.000-07:00

My marathon training is starting to slowly ramp up and I thought that it was time to give an update.

While I was away in England during the first two weeks of January, I was pretty dedicated to my plan. I went for some awesome runs in Lowestoft (a few with my old coach, Tony Smith, until his busted back starting acting up) and got to see some beautiful scenery. Exploring a new place by foot is always the best way to uncover little treasures. It was also a great way to decompress after the intensity of being involved in a high stress situation with Olympic qualification on the line.

The biggest issue for me while running in the UK was that I narrowly avoided being hit by a few cars. In fact, once I literally jumped out of the way with my hand on the hood of a car. I am so accustomed to look to the left while crossing the road that having to look the other way completely threw me off. I actually got to the point where I would stop at almost every street crossing and hold both of my arms out like a traffic cop and quickly tippy toe across the road while darting my head from side to side. It looked ridiculous, but seemed to give the cars ample warning that a dumbass Canadian was trying not to get nailed.

One thing I found to be super helpful with my running commitment and motivation was to do it right when we got back to our hotel after lunch. There were no ifs, ands or buts - I just walked in the door, changed into my running gear, grabbed my stuff (toque, mitts, ipod and GPS watch) and hit the road. I didn't give myself any time to talk myself out of it. I didn't allow a jet lag induced nap occur. I needed to run and I made it happen. Sure, some days it didn't feel perfect and it was hard to get going, but I always arrived back at the Broadland Holiday Village feeling energized and satisfied.

London was definitely harder to fit in my runs as the days weren't quite as scheduled. I have to be honest; I missed a couple of them…and I could totally feel my entire being transform for the worse when I did.

What I realized in London was that exercise is essential for me to maintain a positive state of mind. As soon as I skip just one day, I can feel my optimism decline. Guilt sinks in, my gut starts to bloat, my saboteur starts to bark and people become more and more difficult to stand. My friend Kim once told me (while we were in Hawaii) that my energy and mood completely changes when I take care of myself and exercise. Kristin sometimes kicks me out of the house with my running shoes in tow. How is it that the people around me know that I am more tolerable when I've exercised, but I haven't quite put it into daily practice?? This is definitely something I need to keep in check for the rest of my life - an exercised Kyle is a happy Kyle. No excuses. If I don't have time for it, I need to make time. If I don't have the energy for it, I need to shut the hell up and just do it anyway. End of story.

The runs I had in London were incredible. One night I ran through Greenwich Park and found this awesome ass burning hill. I ran up it 6 times and then sat on a bench, crossed my legs and stared at the breathtaking view of the entire city. Another day I ran with the wonderful Karrie (physio for the men's team and my new buddy!) and we ended up on some random plot of land where more than 100,000 bodies were buried during the Great Plague of the 1600's. That was a little eerie feeling…

After having missed a few runs in London, I vowed to get right back into the running routine as soon as I got home. Sadly, the weather took a dip to the chilly side and Calgary became a deep freeze. The temperature was a bone chilling -35C. Brrrrrr. I was forced to hit the treadmill in our building's gym - and one thing you should know about me is that I am not a huge fan of running on treadmills. I'll do it when I have to, but that negative voice inside my head will do everything in it's power to try and detract me. Perhaps I should have thought it through more when I committed to running a May 6th Marathon. I knew I'd be running through January, February and March (Calgary's coldest and snowiest months), but I guess I didn't fully consider the ramifications. Oh well, it is what it is and I am in this for the duration, but treadmill running kills me. And it's even worse when the weather is cold and dry because I am prone to nose bleeds.

For 3 days, I would run about 2 miles and then my nose would start to gush. In fact, one day it bled so hard and fast that nearly the entire treadmill running surface was covered in blood. Ick. That was not fun to clean up. I was beginning to think that the universe was trying to put a wrench in my marathon training plan…

Luckily, the weather started to warm up a bit and by Sunday I was able to hit the pavement again. Man, was that ever refreshing! I felt a total sense of joy and I instantly reconnected with my running goals. Cooper and Kristin came with me for the first few KM's and it was great to have them trotting along. After they were done and I had a few KM's left, I let my mind completely free-fall. I wasn't trying to solve or be attached to anything and I could feel ideas, motivation, understanding and creativity sloshing though my mind. It felt amazing and it made me excited about this upcoming week. There's nothing like a good run to feel grounded and alive.

So, the major lessons learned so far are:

1a. Run. Even when you think you don't have time or you don't feel like it. Just STFU and Run.
1b. Running (and exercise in general) always changes your mood for the better.
2. Run with cool people in cool places.
3. The world is best discovered on foot.
4. Burn your ass off on hill runs and then sit back, relax and enjoy the view.
5. Stay committed and be patient. Around the corner from a few bad days is often a really great day.
6. Bring kleenex and clotting apparatus when the air is dry ;)
7. Download some awesome tunes and podcasts to help make those deadly treadmill runs a little more managable…as much as I hate it, I can pretty much guarantee myself that there are a few more cold Calgary days to come.

105 more sleeps until I'm 30 years old and I run 42.2 KM's!

Kyle

Scratching my 2012 itch

2012-01-24T09:16:00.001-07:00

Since returning from London on Saturday the 14th, I've felt really itchy about something…

This time of year, mid-January, has always been an interesting time in my world. I often feel compelled and inspired to dig deeper, grow and evolve. It's at this time of year when I feel like I really gravitate towards making change, taking risks and seeking out the missing parts of my perfect equation. I can look back on past journal entries from January of 2009, January 2010 and January 2011 and a very common theme emerges - I want to cut out the noise and start following the voice of that best version of myself.

I'll be the first to admit that I sometimes suffer from the 'grass is greener' syndrome. Things would be better if only…I try to be really aware of this and realize that discontentment is just part of my DNA. I have to work harder than a lot of people I know to be present in my life and to feel like life is fulfilling. I'm a perfectionist and I am often left feeling like I could have done more, been more, seen more and felt more.

My personal life is A+++. I am gleamingly happy at home. Kristin and I become more solid each day. We are a team who are completely in tune with each other. We dance in our living room. We bake dog cookies. We snuggle on the couch. We call each other names like "porkchop face" and we talk about what we want for our future. Cooper is our greatest gift of 2011 and he brings us an incredible amount of joy, responsibility, balance and laughter.

I am blessed with close friends whom I adore and everyone in my family seems to floating through life with minimal amounts of 1st world problems. I am mostly committed to eating well, running, stretching, yoga-ing and meditating. I am making time to write (like right now!). The only thing I wish I was doing more of personally would be making more time for fun with friends. It feels like it's been a while since I've had one of those nights that you will remember forever, but wish you could pass on the hangover ;) One of those debaucherous nights needs to happen soon...

I do, however, feel like there is a very important piece of the puzzle missing in my professional life.

One area that I am really struggling with right now is the environment in which I work. It feels like it's the missing puzzle piece. My work environment often leaves me feeling frustrated and less than inspired. It makes me feel very curfuffled (is that a word?) and distracted. You see, I am one of those people who has a slim separation between work and home. And fittingly so as the line between the two often has me tripping over a dog or rinsing off the dishes. Work and home for me are the same place, and I am beginning to come to terms with the fact that, after 3 years of having it this way, I am NOT a big fan and it needs to change.

I have an incredibly difficult time spending my days working from home because there are so many distractions abound. I can unload the dishwasher, I can take Cooper for a walk, I can watch that episode of Modern Family I missed, I can check facebook, I can throw in a load of laundry etc, etc, etc. Hell, I can get away without showering until 5pm if I really want to. That's not cool. Not that I succumb to the distractions everyday, but I always feel procrastination pulling.

I've also found myself really craving daily human interaction. People give me energy. I like having someone to compare my efforts to. I like having someone to bounce an idea off of. I like being able to ask a question and not having to open a new email message in order to do so.

Having a place to be has always made me better. It infuses my willpower and helps me be way more productive.

I remember back to being an athlete and realizing that willpower wasn't always my strongest suit. I needed to set myself up for success in this realm. Here's an example: If everyone was away on the weekend and I was the only guy left in town, I would do the right thing and get the key from my coach so I could go in for a weekend training session. I would make a plan, I would go to bed early, I would eat a solid breakfast, but still, no matter my efforts, if there wasn't someone else there, I always came up short of executing my plan. I just couldn't hold myself accountable to it. Now, on the contrary; If I had a coach there, even if they weren't in the gym with me the entire time, I would complete my plan and execute it diligently. I wouldn't leave until every 'i' was dotted and every 't' was crossed. I came to realize that a part of me craves validation. I need someone to notice when I am doing good work. I need someone to acknowledge my efforts. This fuels me and drives me - always has and always will. I thrive when I have accountability and a reward.

So, I feel like I need to inject some of this into the 2012 version of me. I need a place to go. I need a space where I can focus on my professional projects so that I can appreciate the time I have at home. I need to be around other people who are creative and trying to make an impact. I like having someone to compete against and someone to bounce ideas off of. I want to be a part of a team. I don't like to be micro-managed, but I do appreciate having someone check in on me from time to time and recognize my efforts. This helps me hold myself accountable and to stay committed to doing great work.

In order to scratch this 'working environment' itch, I know it's up to me to create a new landscape. It needs to be made a priority and I'll have to make an investment of some kind - whether it be money or time or even discomfort for the first little while. I still need to investigate some options (I have a couple of very appealing opportunities in the works), but whatever it is, I'm prepared to do it. Stay tuned for developments ;)

Exploring life through the lens of...

2012-01-23T08:30:00.000-07:00

In Anusara yoga, there is a concept of focusing on a single phrase or word during your practice. Doing this allows you to stay centred and focused while on your mat. It also allows you to go on a path of self-discovery as you explore how things are affected when you approach them through the lens of __________.

My ________ word for this week is "kindness".

Not only will I be exploring my yoga practice through the lens of kindness, but I am also going to explore all aspects of my life through this lens. It will be as if I'm wearing a pair of magic sunglasses and the only attitude I can approach the world with is one of kindness.

When I send an email or converse on the phone, I am going to do it with kindness.
When I talk to myself inside my head, I am going to be kind (This will be a real challenge as I can be pretty harsh to myself inside my head…)
When I run, I am going to try and be conscious of taking each step with a sense of kindness.
When I eat my cereal in the morning, I am going to do it with kindness (Not too sure what that experience will look like, but I'm hoping it's meditative and enjoyable ;) )
When I walk Cooper, I am going to fully approach it through the lens of kindness. If he pulls a little bit; rather than get frustrated and try to gain control, I am going explore how I can be more kind in discipling him. Then I will move on.
When I interact with anyone, whether it's the grocery store clerk, the cashier at a coffee shop or with Kristin, I am going to open my heart to radiate kindness.

The reason I am doing this practice, this week in particular, is because I came to the realization that I can be quite controlling and when I get frustrated or stressed out. The anxiety that comes along with that can come across as anger and harshness. I don't like I'm projecting that and I want to change it. I want to be softer and more accepting.

I think that this is an exercise that, for so many reasons, can be very beneficial to anyone. Firstly, a focal point allows us to feel centred. It's the whole philosophy surrounding meditation - always return to the breath. Having a blissful place to land when things begin to spin out of control is good for the heart and soul (and your blood pressure). Secondly, it's an exercise that can help develop self-awareness. I am firm believer that we, as humans, should always be aiming to learn, improve and evolve ourselves and this can help us reach a higher level of consciousness. Lastly, the world that surrounds you will be uplifted because of your choice to evoke something really positive into the air. Doing good things is always a good thing...

So, now it's your turn: What lens will you explore this next hour, day or week through?

Gym Revolution Video Challenge

2012-01-18T11:15:00.000-07:00

Attention all Canadian Gymnastics Lovers: The Gym Revolution Video Challenge is officially open!!! Check out the video above and visit www.nationalgymnasticsweek.com for more info on how to enter.

I'm excited to see what kind of videos roll in!

An emotional roller coaster ride...

2012-01-15T21:26:00.001-07:00

When I retired from gymnastics three-years ago, I thought that attending a gymnastics competition was going to be a stress free experience from that point forward. What my "already retired athlete" mentors forgot to inform me of was that I would still feel every ounce of the competitive emotion from the sidelines when the pressure was on. I'm blaming fellow Olympic analyst Marnie McBean for the complete exhaustion I'm suffering from right now. Come on Marnie, you could have at least given me a warning!

As I found out this week at the Olympic test event and final Olympic qualifier in London, apparently that "stress free" existence was wishful thinking. Watching the Canadian teams vie for the final team spots here launched me on an emotional rollercoaster ride that I may never recover from.

I experienced one end of the emotional spectrum on Tuesday when the Canadian men, in an absolute heartbreaker, failed to qualify a full team of five to the Olympics. Needless to say, everyone in the Canadian camp was devastated. It was a huge blow to the program that sideswiped everyone.

It was crushing to observe Team Canada slowly fall apart during the competition. It was even more painful as they had to watch "CANADA" drop down the leader board as the day progressed. I couldn't help but feel sick to my stomach because many of the members of the men's team here were former teammates of mine. I know how much they've invested into this dream. All of these guys have spent nearly their entire lifetimes dedicated to this moment. Earning a berth to London 2012 was the goal they all were chasing. It wasn't supposed to end this way…

The harsh reality of the situation here is that they blew it.

They had a phenomenal opportunity in their grasp and they didn't deliver on the one day it counted. The team could make up a million excuses about why they came just 0.5 shy of that coveted spot in the top four, but when all was said and done - they simply messed up too many times and that left them in fifth. There's no other way around it, the reality of that result just simply sucks.

Personally, I know that I felt like I was hit with a ton of bricks afterwards so I can only imagine the sentiment they were experiencing. As they spent the afternoon watching, waiting and hoping that they would squeak through. When the inevitable occurred, you could the air come out of the room. Not even an afternoon pint (or two…) could ease the heartache.

It was an extremely quiet night that followed in the Canadian men's camp as everyone tried to process what happened, why it happened and what happens now. The only certainty is that the team had been relegated to one individual spot at the Olympics. Who takes that spot is yet to be determined. It makes me sick to think about all the Olympic dreams that are going to go unfulfilled because of a bad day at the office. Sport can be so unforgiving sometimes. I'm sure many of the guys are thinking, "Can we have a do-over?". Sadly, gymnastics is not a sport where you get a second chance.

The very next day, after a restless sleep and a million-and-one questions floating through my mind (surely, team replayed each routine over and over in their mind all night too); the Canadian women took to the floor for their chance to shine.

The women's competition was a completely different experience as the Canadians came out with guns-a-blazin' and looked ready to attack every single performance. They started on floor exercise and it was as if each routine provided them (and all of us watching) with energy and momentum – and in gymnastics, momentum is a nearly unstoppable force. I found myself tweeting live updates and bouncing up and down in my chair as I did it. I was willing on each athlete on each routine and each element, and generally reacting like a teenage girl who just met Justin Bieber any time they landed their dismounts. I'm sure I was annoying everyone around me on press row and for that, I apologize.

Nothing gets me more excited in this world than seeing a team come together and achieve their potential. I love it when athletes dig deep and fight for every single tenth of a point. I love it when you see determination and aggressiveness in the eyes of a competitor. I love it when you can feel the intensity in the air. With the Canadian women, there was plenty of this to go around.

It was a special treat to sit back and watch the reactions of everyone in the program when they surpassed their top team score by nearly six points and secure their spot as a team to the Olympics.

The girls spent the afternoon thinking about the wonderful possibilities these next seven months will hold. They were giddy with excitement. They did their job and they knew it. They were one step closer to being an Olympian! Their faces beamed with satisfaction and you couldn't help but to soak it up and feel it too. It was an infectious sense of joy that was so refreshing after the devastation the previous days' events brought.

At the end of the day, when the last of four subdivisions concluded, the Canadian women placed second overall and earned five spots to this summer's upcoming Olympics Games. In addition, I feel that this experience opened their eyes up to their true potential. This team is capable of a top eight finish at London 2012 and I have a feeling they all believe it now. If they don't, they should. They are that good.

I'm really looking forward to coming back to the O2 Arena this summer. It's been awesome to get a sneak peek into the gymnastics venue and to feel a hint of the craziness that will ensue. After going through emotional experiences that covered the entire spectrum here in London, I am, as the English say, completely knackered. Some fish and chips and a run through Greenwich Park should help that a bit, but who knew that being on the sidelines would be such an adventure? Marnie McBean sure didn't…or at least if she did, she sure didn't tell me!

Mentor

2011-12-16T15:37:00.003-07:00

I've been hanging around the Calgary Gymnastics Centre quite a bit these past few days acting as team mentor for the Canadian Men's Gymnastics team. They have 25 days left until their final shot at Olympic qualification. The pressure's on.

Check out this article from the Calgary Herald about the team and the final push towards their Olympic dream...

Canadian gymnasts prepare for Olympic qualification

Shewfelt mentoring squad as they sequester in Calgary to train for next month’s competition in London

BY JOHN DOWN, CALGARY HERALD DECEMBER 16, 2011

Former Canadian gymnast Kyle Shewfelt is lending his expertise as a mentor to the national team.

Photograph by: Stuart Gradon

Kyle Shewfelt knows what a difference it can make to have teammates at the Summer Olympics.

“I was by myself in 2000 and it was like, blah, and in 2004, when I won (floor routine), I had all the support of the team. You’re so much more into it ... it just makes such a huge difference.”

Shewfelt has long packed up his golden gymnastics career, but he’ll be close by when the Canadian men’s team travels to London, England next month to try to land one of the last four-team berths to the 2012 Summer Olympics in that country.

If they qualify, they can send a team of six (five compete). If not, only one can carry the flag.

Seven members of the team have gathered for a weeklong training camp at the Calgary Gymnastics Centre to fine tune their routines. They’ll get their chance to land a spot Jan. 10 in London against France, Great Britain, Spain, Brazil, Puerto Rico, Italy and Belarus.

Those countries, along with 12th-place Canada, finished between ninth and 16th in the recent world championships, where the top eight automatically qualified for the Olympics.

“Based on their past results, the front-runners are Great Britain and France,” suggested Shewfelt, who serves as a mentor to the Canadian team. “They have a lot of veterans and have really high difficulty scores, but Canada factors into that group.

“They just need to be consistent and really hit because this is cutthroat. It’s your last shot, it’s urgent ... do or die mentality.”

Two-time Canadian Olympic team member Nathan Gafuik of Calgary knows of what Shewfelt speaks.

“We went into worlds hoping that was the place we were going to make it ... went into that one thinking that was our last chance and then, whoops, we got this chance,” said the 26-year-old member of the University of Calgary Gymnastics Club. “The last two times we qualified, we did if from the worlds, but the rules have changed so now we have to do a secondary qualifier, which is a bit of new thing, but we should be OK.”

Gafuik has been to the past two Olympics, in 2004 as a standby reserve on the six-man team, and as a competitor in 2008. His high-bar and vault routines are world class. Perhaps even good enough to find an Olympic podium finish at London.

“(High bars) is such a hard event to do perfectly every time with all the different manoeuvres that we have to do,” said Gafuik, who has 20 years of gymnastic experience. “If I can ever figure out how to be on every single time, it’ll become one of my good ones.

“As you mature and you get all the skills you need to challenge for that (medal) position, then it’s all about perfecting them, being confident in competition situations, consistent in competition situations, so a lot of the last couple years has been aimed towards doing that.”

Gafuik is joined on the team by 2005 world championship medallist Brandon O’Neill of Edmonton, up-and-comer Jackson Payne of Edmonton, Ken Ikeda of Abbotsford, B.C., former NCAA champion Casey Sandy of Brampton, Ont., Jayd Lukenchuk of Saskatoon and Kevin Lytwun of Stoney, Creek, Ont.

Although there’s still that big test event to get through, Shewfelt believes Canada has a big shot at landing a couple of Olympic medals next summer.

“Brandon O’Neill on floor,” he said of the 27-year-old. “Very talented, world champion medallist in 2005 who has struggled with injuries the past few years, but he’s back and looks really, really good.

“Then Nathan Gafuik ... he’s always been so great on the high bar. I know right now he’s focused on team qualifications, so he’s taken out some of his difficulty, but once the team qualifies he’s going to add in a lot of new skills, give himself the best shot to get to the finals.

“Once you get to the finals, it’s anybody’s game. That was proven in 2004 when I won. You just have to get past that first phase and be perfect on the day.”

jdown@calgaryherald.com

Marathon!

2011-12-16T15:03:00.000-07:00

A few days ago I signed up to run my first MARATHON!

I am going to run the BMO Vancouver Marathon on May 6th - conveniently on my 30th Birthday. My brother, Scott, and I are going to train together and it should be a gruelling yet super enriching experience.

I've started back on the running train and it's been a different experience compared to when I trained for my half marathon in October. First and foremost, I now have to watch for black ice! This invention below has been very helpful though…

They are called YakTrax and they are a life saver when running on ice and snow. I highly recommend that every winter runner gets a pair!

It's also been different because I've been doing a lot of my runs solo. Can you say boring?? CBC Radio and I are becoming very close friends ;) My bro and I are going to start making it a priority to meet for at least one run a week, but as he put it, "he hasn't been in shape for 20 years", so he has some pre-training to do in order to create a foundation. He's in his own personal boot camp at the moment and he should be ready to train with his little bro by mid-January. They say that slow and steady wins the marathon training race so slow and steady we shall be...

My body is feeling awesome and I have made sure to stretch well and keep up with my yoga. I am following a self-prescribed combination of a couple of different programs (Hal Higdon's, Bruce Deacon's and John Stanton's). I wanted to have some flexibility in the program because I am going to be away a fair amount in the new year. I also didn't want to be running 6 days a week because I am hoping to simultaneously train for a June 9th Triathlon in Wasa Lake (we'll see if I can manage both ;) ). I am going to do most of my long runs on Saturdays, even though the race is on a Sunday, because I like starting my weekend off on a really positive note. Another factor in choosing my training program was that I wanted to be able to take Cooper (and Patch when he's here) on runs with me, but I won't take them for more than 10K (I won't take Coops for more than 5K right now, but he'll be a year in February and then we can up his distances). I wanted a program that offered some shorter runs in the week so I could be with my doggies because that's a really enjoyable experience for me.

REAL training starts on January 2nd and then it's 18 weeks of suffering to reach the goal. I'm excited about pushing myself far beyond my comfort zone and about taking on a challenge that seemed literally impossible to me 6 months ago. It will be a good way to set myself up for a productive and fulfilling 30th year.

I will be keeping a training journal here so please stay tuned for updates.

Here's to creating new limits!

Kyle

The beginning of the road - CTV Olympics

2011-12-08T20:51:00.001-07:00

Preparation. Preparation. Preparation.

Today, the journey began for my role as analyst for the 2012 London Olympic Games with CTV Olympics.

Rod Black and I had our first "rehearsal" today and it went pretty well. I wanted to nail it out of the park, but I left with a lot of really constructive things to work on. I am so excited about the next 8 months of prep and I realized today that I have a lot of work to do in order to get to where I want to be.

courtesy of @carolynwaldoCTV

This process is eerily comparable to the prep that I went through as an athlete. I found myself visualizing being in the O2 arena with the 10,000 people in the audience. I could feel the tension and the storyline's unfolding. I also felt thankful that we still have 8 months to go before the big show…

I don't want to just be a commentator. I want to bring excellence to the role. I want to have the viewers at home feel like they are out there on the floor with the athletes. I want them to have the butterflies and I want them to completely understand the sacrifice and dedication it took to get there. My role as an analyst is to explain the WHY's and the HOW's. Simple, right? Well, not so much…

But this is where my focus needs to be. And it's great to have a focal point.

Over the course of the next 8 months, I am going to be vigilantly watching hours and hours of gymnastics on VHS, DVD and youtube. I'll be playing with language. I am going to listen to the best of the best (any recommendations?) and see what they say. I am going to be constantly recording myself while explaining WHY an iron cross is difficult. I am going to make lists and lists of flavourful adjectives that describe certain characteristics of skills and routines. I have a goal of never being tongue tied…I want to be so 'ready' that I don't have to try.

In Athens and Beijing, I remember stepping on to the floor feeling like I couldn't have anything more to be more prepared. I want to feel this same way in London - I'll just be on the other side of the camera.

Today, this incredible role I have with CTV Olympics started to feel a little more real. I have a lot of work to do. But with that being said, I am so psyched about doing it!

Next stop: London. I'll be there in January for the final Olympic qualifier (Go Canada Go!). I apologize in advance to the person who has to sit next to me in the stands. They'll be getting a running commentary of the event whether they like it or not!

A visit to Okanagan Gymnastics Centre

2011-11-27T20:56:00.001-07:00

At the end of October, I paid a visit to the Okanagan Gymnastics Centre. Here's a great clip highlighting the day!

To be a gymnast...

2011-11-22T17:51:00.001-07:00

I got a note from a young gymnast who quit a year and a half ago, but is considering a comeback. He asked for my advice. Below is what I wrote to him.

This is what it takes to be a gymnast:

Here's the deal - it requires a lot of effort, passion and love of the sport to be a gymnast. You have to be physically tough, mentally tough and be great with time management. There is no shortcut to the top. You have to show up everyday and pull the most out of yourself. You have to do it when you are tired, sore, injured and bleeding. You have to do the hard things even when you don't want to. That's the hardest part.

I would say it's the sport that takes the most time and dedication. You don't get days off - even when you have a day off, you need to live the lifestyle of a gymnast.

So, I'll ask you this: Why do you want to return to gym? Is it because you miss it or is it because you know you have unfinished business and you are ready to commit to being great. You have to really want it to make it worthwhile. I've seen a lot of guys quit and then want to come back after a year and a half because they realize that something feels missing without being in the gym. What you are feeling is normal - I urge you to search really deep for the reason WHY. That will tell you a lot.

I hope that this resonates with him. I hope he is able to find the WHY and to make a decision that is the right one for him.

Good luck.

Hall of Fame Induction - 2011

2011-11-09T08:28:00.000-07:00

One year has passed since I had the incredible honour of being inducted into Canada's Sports Hall of Fame. Since that induction ceremony, I have been to the Hall on numerous occasions for various events and it's an amazing venue to explore the wonders of sport. Each time I go, I discover something new and I am always humbled to know that my gymnastics legacy will be preserved and celebrated.

When you are inducted into the Hall, you get a snazzy suit jacket encrusted with the Hall of Fame logo. It makes you feel like you are joining some exclusive club and that you are being weaved into the fabric of Canadian Sport history. Unfortunately, the jacket doesn't get worn too often (quite frankly, it doesn't match any of my outfits), but last night was an exception…

November 8th, 2011 marked the 2011 edition of the induction ceremony. Kristin and I attended the dinner and it was inspiring.

The newest honoured members into Canada's Sports Hall of Fame are:

Ray Bourque - Hockey
Andrea Neil - Soccer
Lui Passaglia - Football
Lauren Woolstencroft - Para-Alpine Skiing
Peter Reid - Ironman
Dick Pound - Builder

2 quick stories:

1. I went to elementary school with Lauren at Queen Elizabeth and we were in the same class. I remember one day when she showed up to school and she was about 5 inches taller. She had been to her doctor and they had outfitted her for new legs! She walked a little taller that day…

2. I thought that Peter Reid's speech last night was the best of the bunch. He spoke about how he was never a super talented athlete, but he had incredible work ethic. He got into triathlon because his buddy was too scared to do one alone. He did a few, but wasn't super passionate about the sport and decided to stop. Then he was at home for a family get-together and he was talking to his mom about how he felt like he had left something on the table - he hadn't given his triathlon career 100%. She told him that she never wanted any of her kids to feel regret in their lives and she encouraged him to give it one last shot. He moved to Victoria, started working with a coach and committed 100% to the plan. Next thing he knew, he was winning triathlons and then half Ironmans. And then he became a 3 time World Ironman Champ. Not too shabby ;)

The moral of the story was: When you have a plan and fully commit to it, goals become achievable. Work ethic is more valuable than talent any day.

This resonated with me and made me feel a spark inside. Who knows, maybe an Ironman is in my future? Anything is possible. Thanks Peter! One quick question though: how and when do you eat while doing an Ironman? I've never fully understood…

Congratulations to the class of 2011. Welcome to the Hall!

Kyle

Gold Medal Plates

2011-11-04T10:01:00.000-06:00

Photo © @JesseLumsden28

Last night I was in Edmonton for Gold Medal Plates - an annual gala fundraiser for the Canadian Olympic Foundation.

I, of course, did my customary handstand on stage. Always a good party trick that helps sell auction packages! Last week I attended the event in Calgary and I didn't have as much success holding it - in fact, I think I was about 2 glasses of wine over "handstand" holding capacity ;)

I am super excited that I will be traveling to Napa Valley in California in April, along with Alex Bilodeau and Colin James, to host a group of guests from these GMP events. It is going to be an amazing trip where we will drink lots of wine, go on some amazing runs and relax in the California sunshine!

Thanks to everyone for coming out last night and congratulations to the all of the chefs on some incredible food!

www.kyleshewfelt.com

2011-11-03T09:21:00.000-06:00

Finally, after months of tedious work, I have a new website!

Please check out www.kyleshewfelt.com and let me know what you think ;)

Rewind: A problem with ARTISTIC Gymnastics

2011-10-31T08:00:00.000-06:00

With the current code of points demanding crazy amounts of difficulty, the gymnasts on floor exercise are now packing in 6 tumbling passes in 1:10 and they have no time (or energy for that matter) to show any sort of artistry or style.

Thomas Gonzales from Chile is an exception. At the recent 2011 Pan Am Games, his floor routine really caught my eye (the moustache should probably go though…):

I loved this routine because he pays attention to the little details. He holds his chin up, his arms moves purposefully, there are little subtleties in his routine that make you want to press rewind. In fact, I did rewind this video multiple times after every pass because I felt compelled to analyze it more closely. This routine is awesome and I strongly believe that there needs to be some sort of way to reward a gymnast for their style other than just with youtube hits ;)

Now, for a comparison, take a look at this routine from the 2008 Olympic Champion, Zou Kai:

Sure, he can tumble like the wind, but a cardboard box has more style. His head is down, his arms are lazy and he looks like he's going for a walk in the park on a Sunday afternoon in between passes. There is no ownership of innovation and no attempt to be eye catching - it's a stock routine that gets great results because he has a higher difficulty score than everyone else (of note, Zou was 2nd at Worlds and Thomas was 6th). And, to me, it's boring and I have no desire to watch it again after it's done. Don't get me wrong, I think Zou is an amazing athlete, but I'm also a purest who believes that style should be equally, if not more important, than the big tricks. His gymnastics is not the gymnastics that I fell in love with. I wouldn't want to go back into the gym after watching Worlds on TV and pretend that I was Zou Kai - I would want to learn the cool corner part that Thomas Gonzales did and add it into MY routine.

I am becoming very frustrated with the lack of artistry in gymnastics these days! It's not called Extreme Gymnastics…it's called ARTISTIC gymnastics and the art of the sport is being lost.

A while back, I made a proposal to one of the FIG men's technical committee members to restrict the number of passes on men's floor exercise to 5 and to add 10 extra seconds to the length of a routine in order to encourage time for a little bit of artistry. I believe that this could make a huge difference in preserving the "artistic" part of the sport. Unfortunately, I'm still waiting to hear back…

All I know is that something needs to change and it needs to change fast. Routines like the one from Thomas Gonzales should become the norm and not the other way around. Artistic Gymnastics needs to start encouraging artistry again. It's a core value in the sport (it's in the NAME for goodness sake!) and having fans wanting to press rewind is how we keep the sport alive and vibrant. We have to think of the next generation who are watching at home and we have the responsibility to show them that attention to detail, artistry, innovation and uniqueness are as important as learning the big skills. A jump full turn with elegance and control is much more impressive than a full-twisting 1 3/4 roll out (and the former is something you can try to do in your living room - a place where many gymnastic dreams are initially discovered!)

So, what's your thoughts? Do you have any suggestions on how to bring back the "artistic" in artistic gymnastics? Which routine do you feel more compelled to watch and which one would you rewind and watch again?

Busted Toe

2011-10-26T21:25:00.000-06:00

I was helping Kristin move some furniture into one of her renovation projects when I dropped a very heavy drawer on my big toe. OUCH!!! It took every ounce of my self-control not to yell out a giant F word and scare the entire neighbourhood. I would honestly put the pain on the same scale as what I felt when I broke my legs. Toes are sensitive little nuggets and they are not meant to have heavy things slam down on them. Yuck.

A couple of days after the incident, I spoke at an event in Kelowna and I took the stage in my sock feet because my toe was so swollen I couldn't even get my shoe on. Good thing I wear fun socks!

This has put a bit of a damper on my running rampage - I haven't been able to hit the pavement in a week now and I am starting to go crazy. Like, really really crazy! I lie in bed at night and my legs are shaking because they haven't been exercised. My mind races. I am super disorganized and I am losing all sense of my own focus zone. Hopefully this sucker heals fast so I can gain back my sanity soon…

You don't notice how much of an impact that running and exercise have on your ability to focus until you can't do them. I've got to figure out an alternative plan because I can't stand being inside my head for another second!!!!!

5K for Gymnastics Canada

2011-10-17T09:13:00.004-06:00

Yesterday, I ran the 5K at the Scotiabank Toronto Waterfront run in 21:31. My goal was to come in under 23 minutes so it was definitely mission accomplished!

I ran today in support of the next generation of Canadian Gymnastic stars. I believe in their potential, and I know that it is going to take funding to get them there.

Thanks to everyone who played a role in helping me raise close to $3000! And to those of you who would still like to donate, you're in luck! Donations are being accepted until mid-November. If you feel so inclined, my fundraising page is here. *Note: All donations over $25 receive a tax receipt which is always nice;)

I've got to admit, running a 5K is much different than running a Half Marathon. You have to access a different part of your body and mind. The longer the run, the more strategic you have to be in the your approach. You can't go out too fast or you are in for big trouble at the end. But when it comes to a 5K, you just have to give 'er. From start to finish, you have to grind the gears and push yourself to the max. Today's 5K made me feel physically strong and powerful and it felt great to cross the finish line in support of Canadian Gymnastics!

Annie and I ready to run!

Annie, myself and Helen

Focus Zone

2011-10-05T11:22:00.000-06:00

I don't know if you heard this or not, but multi-tasking died in 2009. In order to make a real impact in this world, it's essential to create a focus zone. Shift happens when we have the space to be single minded.

Major gains in any project are made when we find our perfect formula for focus and go there often.

It's natural for the inner villain to pipe up when you create this space. It often says, "You can't just focus on one thing. You have so many things to do"!

What the villain doesn't know is that more things get done when we create the space to start and finish them. And, the more we complete, the more productive we become because we gain momentum when we feel a sense of accomplishment.

My Focus Zone looks like this:

- Phone off
- A specific task to complete has been outlined and sits in front of me (ex. complete blog on focus zone)
- Desk cleared
- Email closed
- Internet off (a biggie! google searches can be addictive when you start to struggle)
- A small pad of paper at a far corner of my desk for "backburner" items that come up in my mind and try to take me off task. I write them down and deal with them later.
- A timer set beside me for a designated amount of time (usually for 45 minutes, but can be up to 2 hours)
- silence in the background - or occasionally music, but something ambient without words.
- A glass of water or a coffee.
- And I've usually done some sort of physical activity within an hour and a half beforehand.

Without my focus zone, my mind races with my list of things to do. I can be so easily distracted. I find my villain comes in to attack me often when I haven't created boundaries. Sometimes I can start writing an email, then go to a website to reference something, then hit up facebook "just to see", then remember something else I forgot to do, then start walking to the kitchen to write myself a note, then unload the dishwasher, then fold some clothes, then play with Cooper, then check my twitter on my blackberry and then come back to my computer half an hour later having completely forgot that I was even writing that original email.

I have found that creating a focus zone in my life has literally doubled my productivity. I have become so much more effective because I have the space to get things done. I'll admit, some days it's hard to go there - especially when my list of tasks is overwhelmingly long. But the thing I've found is that I get things done faster and of higher quality when I simply focus on one thing at a time.

So, now it's your turn. What does your focus zone look like? I'd love to hear your comments!

Half Marathon

2011-10-03T20:28:00.003-06:00

At the beginning of the summer, I felt desperate for a fitness goal. I was craving commitment and I needed a challenge. I was feeling very unfulfilled because I was trying to do too many things at once. I needed a fitness focal point and so I decided to run a half marathon - a big part of me didn't think I could do it. Remember, I used to run a mere 25 meters at full speed towards a stationary object and flip over it. 21.1km seemed slightly impossible...

I spent the entire summer committed to the goal. I sweated my face off as I ran up massive flights of stairs (multiple times, may I add). I ran around the entire town of Westlock 3 times in order to get in my required km's. I ran in the pouring rain. I ran on vacation and while camping (of course, I had a beer right after :) ). I almost got heat stroke a couple of times. I fought off the lazy demons and even organized an informal 10K race in preparation for the big event. I was up EVERY Saturday morning at 7am hitting the trails with my amazing running crew (Breezer, Kimbo, Kung-Fu and De-Rock; I love you guys!). I remember one Saturday morning, though, when my running buddies were all out of town - I ran for nearly 2 hours by myself while listening to TED talks on my ipod. I hated it, but I loved it. Oh, how the life of being committed to a goal makes my wheels turn! I loved that morning because I felt like I was gaining momentum with each cement footed step I took. I could have easily said NO, and I wanted to, but I didn't. Giving up was available to me, no one else was there to hold me accountable, but I chose to push through and it made me stronger.

After a summer full of training, I am extremely proud to say that on Saturday October 1st, I successfully ran my first half marathon. It felt amazing! My goal was to run it in under 2 hours and I came in at 1 hour 47 minutes. Booyah!

I started off nice and slow just to make sure I would have some energy left for the end. It was a beautiful course and on a couple of occasions I completely forgot that I was running...I think they call that runners high ;) Then, when I saw the 18km mark, I started to pick up speed. I moved to a 4 minute km and started to blaze past people - I was in my element. Zoom. Zoom. Zoom. My inner superhero was screaming inside, "Move it people. I'm coming through!" When there was only 250 meters left, I found a totally new gear and sprinted to the finish line.

When it all ended, I was tired and satisfied. I felt like I had just experienced a really big moment in my life.

I also thought to myself, "I think a marathon IS possible"…

Uh Oh.

Arrrrg! Crossing the Finish Line

Team Awesome - L-R: Shewfly, Kimbo, Breezer, De-Rock, Kung-Fu

Nice medals!

We did it!!!

I'm running 5K for Canadian Gymnastics! Please support me :)

2011-10-02T20:55:00.000-06:00

Friends, Family and Colleagues:

I have decided to run the Scotiabank Toronto Waterfront 5K on October 16th to raise funds for the next generation of Canadian Gymnastic Superstars!

My goal is to raise $10,000 (all of which will go towards the Canadian National Teams) and I need your help over the next 2 weeks to achieve it.

To donate, please click on the link below:

KYLE SHEWFELT SCOTIABANK TORONTO WATERFRONT 5K

Good news: I give you permission to share the link with any gymnastic fans in your network :)

Extra good news: Online donations of $25 and over will automatically receive an official electronic tax receipt.

I LOVE gymnastics and I know you do too. To find out why your contribution matters, please check out this link: KYLE SHEWFELT.

Thanks so much for your support!

My advice to Olympians with 10 months to go!

2011-09-27T10:12:00.000-06:00

As the calendar turns to 10 months before the 2012 Olympics, here is my Top 10 advice to athletes preparing for the London Games:

1. Don't change too much - what you've been doing is obviously working. One mistake I see often is that athletes start to panic. Stay calm and trust yourself. You've still got 10 months.

2. Put yourself in pressure situations beforehand. Try to recreate what Olympic sized pressure feels like. It's impossible to completely recreate, but the more you hold yourself accountable to the "one shot" mentality, the more comfortable it will become.

3. Pick a time in this next 10 months where you can relax and take a mental break from your intense training. Put it in the plan. Our minds need rest and recovery as much as our bodies do.

4. Start an Olympic blog and engage your network in your journey. The pursuit of excellence is most inspiring when the journey is shared. You'll feel the momentum with each comment you receive!

5. Don't be afraid to say NO. Make your Olympic dream your biggest priority. Beer drinking and camping can wait until you're retired ;)

6. Turn negatives into positives. Feel like the pressure is building? Guess what? You've earned it, sucka!

7. Focus on the details - Olympic titles are won by milliseconds, centimeters and pointed toes. Little details make all the difference.

8. Be consistent - show up everyday and execute your plan to the best of your ability. Simple, but a tried and true technique to reach your potential.

9. Visualize the perfect performance every night before you go to bed.

10. Focus on your preparation, not the outcome. You have no control over who stands on the podium. You do, however, have total control over how prepared you feel when you stand there with a chance.

Good luck!

2011-09-25T21:33:00.002-06:00

The Canadian Sport Centre Calgary had a really fun golf tournament called "Golf with an Olympian".

My team rocked! My golf skills, however, are very very bad...

It's a good thing I like to drink beer.

Interestingly enough, my friend Robyn's (who's wedding I attended in Kelowna this summer) Dad, Don (far left), was in my foursome. What are the chances?!

I benefited greatly from the incredible services that the CSCC offers to athletes. In fact, I think I used every possible service atleast once (nutritionist, fat testing, life services, athlete resource centre, YES program, sport psych, chiro, massage, doctors, surgeons, physio, MRI, sonorex, etc, etc, etc, etc…) Without their support, I would not have been able to have such a successful career in sport.

Netball Quest 61

2011-09-19T10:43:00.001-06:00

Congratulations to my friend, Martin Parnell, and his team for breaking a World record this weekend!

They played 61 simultaneous hours of netball. Holy smokes. That's crazy.

Check out more info here

photo courtesy of www.pushstart.org

I showed up for a mere hour on Sunday morning to lend my support. The game was in it's 40th hour and it had turned from "netball" to "zombieball". What an amazing feat…it really goes to show you that anything is possible when you set your mind to it and have an amazing team.

To contribute to Martin's goal of raising $25,000 for Right To Play, please donate here.

CBC Sports Day In Canada

2011-09-19T10:33:00.000-06:00

I was part of an awesome panel discussion with my buddies Jenn Heil, Hayley Wickenheiser and Brian McKeever for CBC's Sports Day in Canada.

Please check it out here.

I just have to say, Scott Russell is my idol. He is so awesome at what he does and it inspires me...

Also, my friends Jason, Karen and Rosie were rockin' the trampoline action at the Distillery in Toronto. Check out their performances here.

Thanks to True Sport and Participaction for their enthusiasm about what sport can do to help shape the future of our Country.

Yay for #sportsday!

35 days until World Gymnastics Championships...

2011-09-02T18:05:00.000-06:00

There's 35 days left until the beginning of the World Gymnastics Championships in Tokyo. This competition also serves as the first Olympic qualifier. The pressure is on.

For the Canadians, they have their work cut out for them. They need to be top 8 in order to guarantee full teams to the Olympic Games. At last years Worlds in Rotterdam, the men were 14th and the women were 13th. There is no room for mistakes in Tokyo if they want to travel to the Olympic Games with their teammates.

With 35 days to go, this is the time to buckle down and start committing to excellence. Every turn needs to be done with intention. The details need to be perfected. Consistency, team building and confidence should be the priority. Every gymnast should be in a position where they know they WILL hit their routines - the big question now should be: how GREAT can I make my routine?

Each gymnast and coach should be assigned their roles. Every gymnast should know where they stand in the line up. Every coach should know who will be on the floor and what each gymnast needs them to do or say before their routine so they feel comfortable. Everyone should know how to execute their job seamlessly. Ego's should be left on the sidelines. The teams need to be teams - not just a bunch of individuals wearing the maple leaf.

The gymnasts should be forced to come to the gym each day with a detailed plan. It should be demanded that they take ownership of excellence. Each day, they need to be a little bit better than they were the day before.

The gymnasts should also be using a lot of mats in training to stay safe. Safety is essential at this point - everyone needs to be feeling strong and healthy. Feeling healthy leads to confidence and momentum. Fluke mistakes are the only acceptable ones at this point. Mind games are unacceptable.

The gymnasts should be put in pressure situations NOW. Olympic qualifiers are stressful and we deal with stress best when we know what kinds of thoughts and feelings will come up. Meaningful competition scenarios should be created in the gym so the athletes can stand on the podium in Tokyo and feel like it's just another routine.

The gymnasts should be working on visualization and positive self-talk. You can't DO the perfect routine until you can see yourself doing it. That's a fact.

With 35 days to go, this is when it starts to feel like the hard work is paying off. The hard part is done. Now is the time to switch gears into warrior mode and start training like a champion, not just another competitor.

Best buds

2011-09-02T17:13:00.000-06:00

After a long run, my boys and I had a little nap. Heaven. Most times it's the little things that make life grand.

Patch and Cooper

Stuck

2011-09-02T10:41:00.001-06:00

I am at a standstill.
My mind is frozen.
I keep running into a brick wall.

I am working on a big website revamp and at the moment, I am completely and utterly paralyzed.
I have written everything else, but I saved the hardest part for last.
The Bio and About Me.
I like it better when someone else writes these types of things for me.
I don't know what to share. I don't know what people want to hear. I don't know what sounds impressive…(am I even supposed to sound impressive? Perhaps that's my problem) I keep having a battle with my villain. I write the same thing over and over again, hoping that it will be different. Oddly enough, it never is.

What I'm struggling the most with is sticking a stake into the ground and taking ownership for something. I feel the need to write a lot about the past, yet I am so focused on the future.
I am focused on what can be. I am focused on possibility.
I am not focused on what was. It's done.

I had a conversation the other day with a friend's sister who is a fashion designer in London. We talked about having to let go in order to become something new. She wishes she could throw her old collections into the middle of the street and watch cars run over them. I found this very intriguing.

We dedicate our lives to something and then it comes to fruition. But once it's done, it's done. Why does the the world want us to define ourselves by what our past entails? Why do we have to write biographies?

I start to edit before I even write. My inner critic is judging me. "That doesn't sound good", he says. I am on the verge of giving up. Being on the verge feels like a lump in my throat. It would be so easy to say, "Screw it, I'm over this. I'm not doing it. It doesn't matter". But it does matter. I want my story to be told in the perfect way. I don't want it to be dry. I want it to be funny and have character. I want it to be interesting and to capture what I stand for. Why is it that when we live through our experiences it is so difficult to make them sound exciting? Should writing your own 'bio' and 'about me' pages just be outlawed? That would make life easier.

I tend to be very critical of myself and get stuck in patterns. This I know is true.

I guess sometimes the best way to cure a writers block is to take a step away and stop judging the fact that it isn't working. I think that's what I need to do.

I am going to read a bunch of other fun bios and see if they spark something new inside of me. Because the reality is; I get to write what ever I want. It doesn't HAVE to impress anyone except for me.

I love you blog. Thanks for helping me gain perspective once again.

My job as coach

2011-08-30T12:33:00.000-06:00

My one and only rule = Realness.

This is a BS free zone.

As a coach, I care about your agenda. I help you get through the clutter and discover what’s best for you. I can help you improve your focus, productivity, time-management , organization, relationship and health.

Do you want to make a bigger impact in this life? What will your legacy be?

As a coach, it’s my job to listen and to be curious. It’s important for me to hold your agenda so that you can get to the next level.

My job as coach is to help you discover who you want to become, what your values are and what is standing in your way from getting the life you want. I'm over excuses.

My job as coach is to help you get unstuck from a place of stagnation to a place of new perspective – a place where new and exciting possibilities are available.

My job as coach is to help you be open to the options without letting the little voice inside your head (also known as your saboteur) tell you that you aren’t good enough, you can do it later, you don’t have enough money, you’ll do it when you have more free time etc, etc, etc, etc…

My job as coach is to help you design, create and actively engage in living your best life. The person who you want to become is accessible to you today.

Life can be as BIG as you make it.

My job as coach is NOT to inspire you to live a more fulfilling life. The motivation must come from you.

My job as coach is NOT to fix you. I don’t think you’re busted! My coach training gave me an amazing set of tools so I can put you in a position where you can create the life you want. And if you don’t have a clue about what that life looks like, that’s OK too. We can work together to help you uncover something about yourself that you have never recognized or acknowledged before.

My job as coach is NOT to make you take action – it’s up to you. I can, however, help you find that momentum and purpose you seek. It lies within you.

My job as coach is to celebrate your victories and to feel your defeats. Life is an experience and I believe we should experience every part of it.

My job as coach is to help you be in touch with what’s happening in your human experience and to appreciate it.

My job as coach is to champion you to hold yourself accountable to greatness. All I want for you is for you to reach your potential.

My job as coach is to make you wildly uncomfortable.

My job as a coach is to help you push through the obstacles and to stop settling for something less than what you are capable of.

Life should not be a constant string of incompletes.

My job as coach is to be your sounding board. Want some suggestions? I’m your man!

My job as coach is to hold you accountable. Things get done when we have accountability.

I am here. Be in touch. Let’s do this!

Stop doing something and start standing around...

2011-08-30T11:48:00.000-06:00

Have you ever heard the saying “stop standing around and do something”? Well, I think it’s sometimes valuable to “stop doing something and start standing around”. In life, it’s important to breathe and to be comfortable just being where you are. Validation isn’t always necessary.

Many people run away from what they are feeling or try to cover it up. Oddly enough, many people feel like something is missing in their life. Coincidence? I think not.

Could it be that they are always trying to run away from discomfort? It’s OK to feel. It’s OK to cry and to be frustrated. It’s OK to be overcome with joy and feel like your heart might explode. Emotions make us real. You can’t progress until you’ve taken then time to experience and process where you’re at.

Ok. I know. I know. This sounds pretty hokey pokey, but when was the last time you actually sat in your sadness and just felt what that was like? Most likely you bought something, ate something, called someone or tried to come up with a solution as to how you could remove the discomfort.

It’s amazing what you notice when you take a few moments to just sit/stand there and observe your life. For me, when I’m confused, I notice my left temple pulses and my teeth clench. When I’m joyful, my chin lifts, my shoulders push back and my eyes feel wider. What happens to you? These reactions are patterns that have a big reflection on your life.

So what becomes available to you when you start to notice these things? Simply put, awareness and choice.

Awareness of the fact that your body has a natural tendency to react in a certain way. This knowledge is powerful because you can catch the reaction before it starts to control your life. When I feel confused and I notice that my teeth are clenching; I make an effort to breathe and relax my mouth. Usually this simple action gives me a new idea or perspective on my problem. You are now in the drivers seat and things become more pro-active rather than reactive. You also now have an choice - do you feed it?

Meditation is teaching me that we always have a choice.

If you are feeling overwhelmed, out of control and like your day (or life) is starting to be a constant string of reactions then I suggest you stop doing something and start standing around…even if just for a little while.

The higher we aim, the more we learn

2011-08-28T15:24:00.000-06:00

They say that the higher you aim, the further you fall.

Perhaps that should be adjusted to say: The higher you aim, the more you learn.

Success isn't always defined by the external. In fact, personal excellence is ONLY felt from within.

It's the internal victories that help us grow.

It's that peace of mind in knowing that you did everything you could to be at your absolute best. At this place, outcomes and external rewards are secondary. They are meaningful, but they don't hold nearly as great of meaning. Perhaps to others, but not to you.

One thing I've found time and time again is that the world wants us to seek external victories and rewards. It wants us to define success and excellence by the things we have. Medals, money, cars, positions, power, etc. These things don't matter. They can be taken away, lost, stolen or forgotten.

Reaching OUR potential is the only reward that lasts forever. As many can attest; when you know you've reached it, you don't need validation. You just know. And that is enough. There is nothing higher than YOUR best.

The higher we aim, the more we learn.

So, how's the view looking from way up there? And what are you learning right now?

10K - 45:30

2011-08-28T15:06:00.000-06:00

Yesterday was the informal 10K and I ran it in 45:30. I celebrated with Eggs Benedict.

Last year, my quickest 10K time was just over 43:00. Even though I didn't go faster than that this time around, I am still really pleased with my time. I've been training a completely different system and my focus hasn't been on speed, it's been on endurance.

Next Saturday is an 18K run, my furthest yet! I am already nervous about the way my feet will be feeling at the end. I've started calling them "cement feet" because they literally feel like they've become one with the pavement.

What I loved most about running the 10K yesterday was that it wasn't daunting at all. 10K? Easy! Last year though, 10K was my max and I couldn't even imagine going beyond that.

It's amazing what becomes available to you when you push past a limit. All of a sudden a whole new realm of possibility opens up in your mind. It's fun to proceed through life and to look back and know that you've advanced or made progress since then. Even though I didn't destroy my 10K time from last year, I still feel like I've accomplished something. Knowing that my mind has changed and my level of tolerance has grown makes me feel really proud. My approach and my limits are stretching and I get glimpses of that every single time I run.

Tuesday's are HILLS day!

2011-08-24T16:09:00.000-06:00

Memorial Drive Monster Stairs in the winter

Last night, I ran these stairs like they were going out of style. Today I feel powerful and alive. And busted! Good busted though ;)

Half Marathon training has been going so well. I have been very dedicated to the plan and I am starting to feel momentum.

I remember being a gymnast and feeling the shift from 'everything being hard' to feeling like I was in a groove. I am starting to feel that shift happen in my running training, especially on the days when I am doing longer distances. I used to run 5km and pray for the end, but now I am finding that I start to feel warmed up after the 5km mark.

The longest run I've done thus far is 16km. I've done it twice and both times I felt a tremendous sense of accomplishment and agony at the end! Can you say lead feet? * I'm laughing at myself because my villain's trying to tell me that 16km's is not that far, but I am not going to let it attack my victory.

All of this running has started to make me curious about how far I can push myself. What's my max? What's my limit? What's my potential? I ask myself these questions a lot.

I am really enjoying having my plan on the fridge and being able to cross out each completed run. I'd recommend it to everyone! There's something very satisfying about looking at a bunch of X's. If I didn't have the plan, I would definitely not be feeling the same amount of progress that I do now. Being able to look back at all of the work I've done is motivating. Also, being able to look forward at what's to come allows me to mentally prepare.

Next Saturday, September 3rd, is an 18km run and I know that I need to set myself up for success the night before. I used to feel such a sense of pride and self-confidence when I was a gymnast and I would have my 'One Beer Only Friday's'. I would go out with my friends and they would all get pretty saucy, but I would only have one pint. There was nothing that could steer me away from my goals. I couldn't even be tempted because when you know what you want and what you are working towards then that becomes your focus. It's a game of priorities.

Training for this half marathon has also made me realize how much I crave potential. I notice the competitor starts to come out of me from time to time. The other morning, when we were running our Saturday 16km, I noticed that we were a bit behind our pace from the previous week. I didn't want to come in over that time at the same distance and so something inside of me started to scream, "PUSH! MOVE! GO!" I had to listen. I broke away from the group to complete the last 3km on a faster pace so that I could come in under our previous weeks time. There's just something inside of me that needs this sense of progress and accomplishment. Thankfully, I know this quirk about myself and I know I need to fuel it. Otherwise I would have felt guilt the rest of day knowing that I "could have", but didn't.

Having a goal is great. Pushing my own limits is even better. Working towards something is a requirement in my life. And I am so glad that I have an amazing group of friends who are doing this together.

Special Olympics Golf Tourney

2011-08-23T09:49:00.000-06:00

Yesterday, I took part in the annual Special Olympics Calgary Golf Tournament. I have to say, this is one of my all-time favourites.

Special Olympic athletes make me smile. They are hilarious and always living in the moment. They are also so unapologetically authentic - a quality that I admire dearly.

My golfing partner was Ashley. She had incredible precision with her swing and an inspiring go-getter attitude. My game was very off - I lost about 8 balls during the day. Even though I totally sucked, she kept on encouraging me with each and every shot. Hearing her cheers of "C'mon Kyle" made me feel like I was being supported no matter what.

Ashley and I!

Ashley plays softball, golf, floor hockey and bowling and she has really enjoyed being involved in Special Olympics over the past year. Her favourite musical artist is Ke$ha and she also has a huge crush on Justin Bieber;) Ashley also thought that she was the boss of me, but I beg to differ…

If you ever have a chance to be involved in a Special Olympics event near you, I encourage you to do it! It will energize you, inspire you and leave you feeling changed for the better.

Informal 10km race in Calgary - Edworthy Park - Saturday August 27th at 9am

2011-08-22T22:26:00.001-06:00

In preparation for our Half Marathon, my running buddies and I want to have a race!

All are welcome;)

Join us for a FREE INFORMAL 10KM race on Saturday August 27th.

Here's the details:

Start time:

9:00am - sharp (or not so sharp since it's informal ;) ) Please arrive by 8:45am.

Where:

Edworthy Park - Meeting point at Memorial Drive and Shaganappi Trail parking lot.

Format:

We will run 5KM east and then turn around and run 5KM west. Someone or something will clearly mark where the start/finish and 5KM is.

What to bring:

Yourself, your shoes, a homemade race bib including a random number and your Superhero name, a watch or timing device to time yourself, a post race snack, water or other beverages and of course, lots of high fives!

What we will NOT provide:

Commemorative race T-shirt, snacks, free newspapers, medals, KM markers, insurance, medical staff, assumption of any liability whatsoever, volunteers, pancake breakfasts, formal timing or any of that other stuff you get at races that cost $50.

What we will provide:

A start/finish marker and a 5KM turn around marker. (does anyone have 2 pylons? A case of beer would probably work too).

Cost:
FREE - or a donation for the food bank!

Hoping to see you there! Please spread the word ;)

Kyle

Audiomob

2011-08-22T21:52:00.000-06:00

I went to an Awesome Foundation funded event yesterday called Audiomob. It was totally rad. My favourite parts were when we all froze for a minute on a busy bridge and when we had a dance party in the park. We definitely got lots of inquisitive looks;)

Here is a youtube video of the HAMMERS -VS- SWORDS fight that concluded our adventure!

#smbyyc

2011-08-20T18:46:00.003-06:00

Yesterday, I was the guest speaker at an event called #smbyyc. That's "twitter talk" for Social Media Breakfast Calgary. It's a great event that brings together the social media community for networking and idea sharing. My topic was "Inspiring Excellence with Social Media".

I am not a social media expert. Hell, I am pretty far from an "expert". But I do know one thing for sure: The social media realm provides a platform where anyone can inspire excellence.

During my presentation I shared my Olympic story and then some social media "inspiring excellence" tips that I've come across in my journey.

Here they are, in no particular order:

1. Use social media for goal setting and accountability. Put it out there an commit! Your blog, twitter and facebook can be used to help you get closer to your potential.

2. Be pro-active rather than reactive. It's easy to tweet about a negative experience. But who is that serving? Perhaps a better approach is to be ultra positive and create posts that make people want to be better. High Five!

3. Create good social media habits. Be purposeful. Set social media goals like blog once a day or tweet back to all of your mentions. Like anything in life, good habits lead to excellence. Avoid getting sucked into the hole of looking at random peoples facebook photos. That isn't helping your superhero - it's feeding your villain and wasting your time.

4. Be vulnerable. I think a reason why people enjoy reading my blog is because I try to be raw and real. My blogging experience before the 2008 Games was one where I really felt connected because I told it like it was.

5. Follow and interact with people who inspire you. Delete people who are always negative and complaining. Feed the good wolf.

6. Reflect and journal. Reflection helps us to grow because we only learn when we seek the learning in an experience. Often times writing is the best way to gain perspective. Words are powerful.

7. Karma baby - what you put out there is what you get back in return.

8. Focus. It's easy to get distracted and side tracked. Use a timer or practice the Pomodoro technique. Ask yourself the question: Is social media energizing me or is it draining me. It should be the former.

9. Share. Share. Share. Share. If you have an expertise or a passion for something, share it with the world. We need more people who are willing to share their secrets so we can all continue to learn.

Photo copyright of Donna McTaggart @donnamct

I loved being a part of the event. I was extremely overwhelmed when I got home and started to read the positive feedback on twitter. Some of the quotes I was reading made me think, "Holy smokes, I said THAT?" I was pleasantly surprised.

Mark Tewksbury once told me that the best way to know you are a good speaker is when people come up to you after your presentation and tell you about how you made them feel. The biggest compliment I can ever receive is when people tell me that a lightbulb turned on inside of their mind. I want to make people think about their lives. I want them to question where they are at and if they are staying true to who they are. I want to explore what excellence looks like for them. I want them to feel a new sense of motivation to pursue their potential. I want them to see a new set of possibilities. I want them to feel powerful. I want people to leave feeling like there is no other option but to take action in making their world better.

Every time I get a chance to speak in front of an audience, I feel energized and alive. I feel purpose. I feel engaged in my own life. I feel like my quest to make a difference in this world has just been fuelled and that is a pretty awesome feeling.

Thank you to everyone who attended the #smbyyc and for your wonderful support. My heart has been glowing ever since.

CTV News Clip

2011-08-15T20:26:00.000-06:00

Check out this video of me blabbering away to Sandy Rinaldo about the London 2012 Games...

I'm an expert!

2011-08-15T18:31:00.000-06:00

POWER CRUNCH

Keeping fit on the high wire

MONIQUE SAVIN

From Monday's Globe and Mail

Published Sunday, Aug. 14, 2011 4:00PM EDT

0 comments

Alya Titarenko is one of three artists, the Rings Trio, who tell a love story in an aerial performance during Cirque du Soleil’s Totem, which just kicked off its Canadian tour in Toronto. While the 34-year-old from Nikolayev, Ukraine, works out constantly, being a performer at such a high level can be physically punishing.

My goal

“Be fit for the show and feel good in my body and mind.”

My workout

“I do the aerial rings, which is a combination of straps and gymnast rings. The act lasts seven minutes and I do 10 shows a week with one day off. The rings is a very male apparatus. There are no girls who do the rings, and it requires a lot of upper body and core strength – not so much legs.

“Strength takes a long time to build and I’ve been in sport since I was five years old. My body maintains strength performing every day. But before every show, I warm up for 30 to 45 minutes with chin-ups, pull-ups, and specific small-muscle exercises for the rings: shoulder, elbow, wrist and chest. I stretch and do splits.

“After the act, I do the same exercises, but with more quantity. If I want to train the lower body with squats, I do it after [work] because then I don’t have to preserve myself for the show.

“I also bike ride to and from work; that’s 60 minutes a day. Because I need stamina I do cardio – I hate it, but I do it.”

“On a day off I do a little as possible or get a massage.”

My lifestyle

“I eat five meals a day, small ones, because then my body uses what it needs and doesn’t store fat. I eat two hours before a show so my body starts to digest and I can feel light.

“After the show at 11:30 p.m., after I remove makeup and shower, I have a meal, whatever’s in the kitchen there.

“I’m home at midnight, but I have stuff to do and more training so I don’t go to bed until 1 or 2 in the morning. I sleep until 10 a.m., then I have sausage, cheese, bread and coffee for breakfast.

“When I do two shows on Sunday, I eat at work. Show call is an hour and a half before [performance] to give me time for makeup, costume, hair and warm-up, so I’m spending all day at Cirque.”

My motivation

“My mother wanted to be a trapeze artist, which never happened. Now it’s 12 years I’ve been with Cirque and I love it. My daughter, who’s 7, loves it; she dances and hangs on the rings, she’s not afraid of heights – I get scared.”

My anthem

“We cheer each other before we go on stage.”

My challenge

“Pain, sore muscles. Your body gets used to moves and you deceive your body to make other muscles work, not the ones you always use. And I want to continue performing as long as I want.”

This interview has been condensed and edited.

The critique

Calgary native Kyle Shewfelt, Olympic gold medal gymnast in the men’s floor exercise of the 2004 Athens games, offers his advice.

Rebuild with food

“Alya should eat even before she takes off her makeup, this will ease pain and reduce soreness the next day. A banana and a handful of almonds could move her body into recovery mode quicker.”

Recovery from exercise is as important as a warm-up and it is a product of good habits well timed, Mr. Shewfelt says.

Learn to stretch

He also recommends Ms. Titarenko make time for herself doing yin-style yoga three mornings a week, in a class or at home following along with a video.

“Not only is yoga excellent for flexibility,” says Mr. Shewfelt, “but it is also a great tool for longevity and injury prevention, as it allows for internal body awareness. The meditative aspect helps Alya overcome her fear of heights, although something tells me she likes living on the edge.”

Special to The Globe and Mail

Awesome Foundation

2011-08-10T10:28:00.003-06:00

I am a proud trustee in the Calgary Chapter of the Awesome Foundation. Check out this video of the last Pitch n' Party:

Also, for those of you readers who are in Calgary, a couple of the Awesome projects are moving ahead this month. First, we have Illuminated Landscapes occurring this Friday - August 12th at 10pm. Second, we have Audio Mob and it is happening on Sunday August 21st at 2pm.

It's pretty awesome being involved in Awesome;) Make sure to get out and support these projects if you can!

Meet Cooper!

2011-08-04T14:30:00.001-06:00

Kristin and I got a new puppy! His name is Cooper and he is one rad dude.

Here's how he became a member of our family:

We love Patch a lot. He's such a well behaved dog and his breed, a Brittany, totally fits our lifestyle. Last week, we decided that we wanted to start the process of looking for Brittany puppies so that Patch could have a little buddy and we could have a full time pooch.

After being in contact with a few breeders and people who had had recent litters, we decided that our life wasn't conducive to a brand spankin' new puppy. That would be too much work for us to potty train him, kennel train him, etc. We are both going to be quite busy for the next few months and it just wasn't right. We figured that we'd just wait until the timing was better. This was on Monday...

Then on Tuesday, one of the breeders got back in touch with us and let us know that she had a 6 month old puppy available.

Kristin sent me an email and it read: omg!omg!omg!omg! This might be perfect! What do you think?

I instantly knew what I thought. There were no if's, and's or but's…

YES!! Absolutely YES!

We picked up our new little buddy, Cooper, on Saturday and we love him. It all happened so fast, but it just felt right.

He's so tiny and so cool. He is learning very quickly and he seems to be settling in quite well. He is house broken, kennel trained and pretty good on a leash. He can "sit", "lie down", "look" and "stay" and he is picking up more and more everyday. He does like to steal shoes, the remote control and undies off the floor, but it's forcing us to be a little more tidy!

The other day when I was walking him, my heart was just glowing! My eyes filled up with tears and I couldn't contain the happiness I felt inside. I had to take a moment and thank the universe for taking such good care of me. All of the right things have happened at all of the right times. Coop is the perfect example.

You'll be reading a lot about him on this blog from now on. He's like our fur kid and we'll need to brag every once in a while!

Isn't he the sweetest?!

KSGF Video

2011-08-04T13:54:00.000-06:00

Thanks to my friends at Deluxe Design Group for producing this awesome video!

The 2012 edition of the Kyle Shewfelt Gymnastics Festival will be held from March 22nd-March 25th. Save the date! I will link to registration details as soon as they are available (around the beginning of September). We've already received a ton of requests and interest is high so early registration is encouraged. We are going to fill up fast this year!

A Running Story...

2011-07-28T23:11:00.000-06:00

So yesterday was a gong show of a day. I was going non-stop and being a super productive rock star. Then I looked up at the clock and it was almost 11pm. I hadn't run the 5km's that was in my half marathon training plan. That's when the guilt started to sink in...

A part of me wanted to say screw it. It was late. I was tired. I wanted to watch TV. But instead of conceding to the excuses, I laced up my shoes and got my ass on the treadmill. I bolted out 5 fast km's and sweat my face off.

Afterwards, I had that feeling of accomplishment that I've been craving for a long time. Success is peace of mind in knowing that you did everything in your power to reach your potential. It's about holding yourself accountable to your goals. Excellence doesn't just come because you want it, you've got to put in the "miles".

That's my story...I felt pretty proud of myself when I got back to my hotel room and knew I did something to fuel my success.

The only problem with running at 11pm is that you are totally wired for the rest of the night…but I'll take wired over guilty any day!

Today was a day off, tomorrow is a 4km run and then Saturday is a big 12km. That will be a good test!

Training Camp

2011-07-27T17:14:00.000-06:00

Yesterday was a mock meet for the guys participating in the training camp I'm at in Tawatinaw.

Here are a couple of videos of Jackson Payne and Nathan Gafuik on highbar:

I've got to admit, it's a little weird being here. Awesome, but weird. It feels like so long ago that training was my main gig. Things seemed so complicated at the time, but in reality they were so simple. Wake up, eat, train, eat, nap, train, eat, sleep, repeat.

I keep trying to remember what the environment and atmosphere were like back in my day. How did I bring intensity to training. Where did my motivation come from? What was the driving force behind my commitment to excellence?

Things feel a little different being on the other side. Sometimes I feel totally useless because I'm not able to step on to the floor and lead by example. I'm trying to be positive and encouraging, but actions speak louder than words. I keep asking myself, have things changed or is everything still the same and I'm the one who's changed?

Something feels missing - I'm not too sure what it is. Perhaps it's the fact that I am so used to feeling an intense sense of purpose at camp. Now though, I feel like I have no control. The thing is, you can be as encouraging and positive as you'd like but that doesn't mean anyone has to listen to you.

I hope they are listening.

London Calling!

2011-07-27T07:00:00.002-06:00

Today marks the one year countdown to the 2012 London Olympic Games. I wonder how many athletes are posting or commenting about this milestone? Tons, I'm sure. Twitter is probably all kinds of CRAZY!

There's a reason for that. The REAL countdown begins today.

The life of an Olympian is thought out in 4 year cycles. First is the year AFTER the Olympics. This is the year where you have some down time to experience the post-Olympic slump. Everyone gets it - even the casual viewer at home ;) There is always so much hype and build up towards a Games that it usually takes some time to decompress and re-focus…except for those who were on the cusp of making it - they are more motivated than ever!

Next comes the awkward 2nd year after an Olympics. New faces begin to emerge in sport and older experienced competitors are still recovering. Results can be misleading because the best often aren't at their best. They don't have to be for another 2 years. This time in the cycle is when you feel like you still have a lot of time left. There's not too much urgency. You're just trying to re-align with your "excellence" footing. It's kind of like Wednesday morning - 2 days of the week are done, but you still have 3 more to go.

Wednesday afternoon however is when momentum starts to build…this is what the third year's like. This is when things start to get serious. You can see the Olympics over the horizon, but they are still pretty dim and blurry. You still sometimes put important things off until tomorrow. Celebrations are long over - focus becomes imperative. Results are important because you need to start re-establishing your reputation. Training become your main priority again. You start saying no to distractions. You start feeling the groove. Media starts to get interested in you (who?) again. Pressure begins to build.

And finally, we come to where we are today - ONE year out!

At this point in an Olympians cycle, they turn the corner in their preparation. 366 days feels much different than the monumental 365! 364, 363, 362…it seems like you have a lot of time left and then it's 152, 151, 150…before you know it, the one month countdown is on! Mantras and mottos start to form. "No Regrets" is always a good one. So is "Today not tomorrow". You start to make the most of every moment. Each turn is an important turn. Physio, Chiro, Massage and visits to your Nutrionist seem even more important. Media starts calling ("Yo bitches, this is the MEDIA calling! You're important to us now. Answer the phone!"). I'm one of them now. You better not screen my calls! People start asking you if you're going to be ready. Those extra 2 lbs shave off, the journal starts to fill with plans, thoughts and victories. You start to notice the Olympic Rings everywhere you go. The big sponsors start kicking up their promotions - Have you had a coke or a cheeseburger today? You have a constant reminder of how close you are to the imminent deadline. Your heart pounds a little louder at night when you visualize the competition. You wake up in the morning and PURPOSE oozes from your pours. Your reason for pushing yourself beyond your point of comfort every single day is tattooed on your mind. You can't help but get excited when thinking about red Maple Leafs. You can't help but get a little scared when you think about everyone watching. You can taste success and your focus begins to narrow. Filmstrips of Olympic dreams coming true begin to play in your mind. You have a solid reason behind every decision you make in your life for the next year. And guess what? For the next year, this is your life. It needs to be. You are so much better off when you embrace it.

To every athlete preparing for the London 2012 Games, I wish you an amazing journey over the course of the next year. May it be filled with laughter, tears, sweat, joy, excitement, stress, pressure and brilliant lessons learned. This is YOUR time to turn on the switch and show yourself how great you can be!

I'm going to London with CTV!

2011-07-26T08:00:00.001-06:00

I can remember being 10 years old in the summer of 1992 and watching my friend Jennifer Wood compete in the Barcelona Olympic Games. My memory vividly recalls me being glued to the TV screen watching in awe and imagining what that experience would have been like. I lived every moment of those Games vicariously through CTV's coverage with Larissa Lowing and Suneel Joshi being the commentary team.

I can also remember the thought crossing my mind, "I would love to commentate at the Olympics one day"…

Well folks, I have some very exciting news!

Drum roll please…

I am officially going to be a part of CTV's Broadcast team for the London 2012 Olympic Games!!! I am so excited!

It's my hope that I can bring the stories to life and make viewers feel like they are right there in the gym. I want to educate Canadians on the sport of gymnastics and highlight all of the incredible athletes. I want to help viewers get a true sense of the pressure, the joy and the excitement of competition - all from the comfort of their local bars and living rooms. I want to help all of the young gymnasts in our country fall desperately in love with the Olympic Games. I want them to be obsessed with gymnastics and to know all of their favourite gymnasts names. Most importantly, I want them to lay in their beds at night after watching the coverage and dream of what it might be like to be an Olympian!

I will specifically be covering the Men's Artistic, Women's Artistic and Trampoline competitions. I will also be playing a role in the Opening Ceremonies coverage and of course, I will be blogging, tweeting and facebooking through out the Games for CTVOlympics.ca.

I am totally psyched to be a part of the CTV Olympics Team! This is definitely a dream come true!

KS

Flashback

2011-07-25T18:49:00.001-06:00

Today I drove 4.5 hours from Calgary to Tawatinaw.

View Larger Map

I'm here to do some mentoring with the Canadian men's gymnastics team…and perhaps to do a little spying for a big announcement that will be made tomorrow;) Stay tuned!

On my drive here, I had some major flashbacks.

The song Ghetto Superstar brings me right back to the summer of 1998. I was the first of my friends to get my drivers licence and naturally I would pick everyone up on a Saturday night. We'd just cruise around Calgary and laugh our faces off. Six of us would pile into my dad's 1992 periwinkle blue Plymouth Acclaim and blast this song with our arms waving out the window - not a care in the world. That was a magnificent summer and hearing the song today transplanted me right back into that moment.

Smell often induces a flashback moment for me as well. Today I rolled down my window somewhere between Red Deer and Edmonton and I could smell the fresh canola fields. This instantly brought my brain back to being 6 years old and having my summer vacations in Manitoba. I can vividly remember driving to the Shewfelt Farm outside of Basswood and sitting on my Uncle Nelson's lap. He would let me take the steering wheel and drive his truck on the highway and it was the best feeling in the world! The windows were always down, the air was thick and hot, the wind would be blowing and you could smell canola for miles and miles. Ah….

Finally, I had a crazy flashback to 2008. My teammate and friend, Grant Golding, and I drove to Edmonton together for one of our final training camps before the Beijing Games. I could remember the feelings of anticipation and the conversations that Grant and I had almost to the word. We talked about what was going to happen after the Olympics and where life would take us. It's funny to look back on that now because Grant knew he was going to join Cirque and I knew that I wanted to continue speaking and get more involved in broadcasting. I guess the fact that I was driving to a gymnastics training camp today, something I haven't done in quite a while, fuelled this little tid bit of nostalgia. Still, it was weird. It felt like I was on my way to actually train at camp and I had forgotten my grips…but then I had a huge sigh of relief when I realized that I don't have to do a single routine! Not even a backflip if I don't want to:) I'm just here to inspire excellence and to help the team reach their ultimate potential at the Worlds Championships and Olympic Qualifier in October.

It's funny how a smell, a song or even driving a familiar route can immerse you right back into your past. They say that memories can last a lifetime - I sure hope they're right!

Accessing Now

2011-07-22T17:11:00.000-06:00

We, as air breathing humans, are often reactionary and habitual in the way we are aware. We do things and say things without really thinking about the how and the why. We are on auto pilot and are too busy living in the past and future. Regularly we forget to be in the now. Perhaps it's because we don't exactly know how to be immersed in the present moment. They don't have a NOW class in school ;)

The now is the only thing in life that is guaranteed. The past is fiction - you can't change it. The future is only a vision - an important vision, but still not real until you make it so.

Have you ever looked back on the calendar and wondered where the days went? Have you ever been immersed in a moment and wished that you could remember it forever? Have you ever had 10 screens open on your laptop and unsuccessfully tried to research, answer emails and check voicemails all at the same time? Have you ever surfed facebook for more than 30 minutes and looked at random pictures of people you don't really know? Have you ever been in the car, driven 2km's and then realized that you don't remember driving them? Have you ever been in the bathroom while brushing your teeth and remembered that you had something to do in the kitchen? But when you walk out of the bathroom with your toothbrush still in your mouth, you completely forget what it was that you needed to do?

If you've answered yes to any of these questions, then welcome to the club of majority. Life gets busy and distractions are endless. Our minds wander and they can constantly be chasing thoughts. We have been conditioned to believe that more is better. We have been told that multi-tasking leads to more productivity. In today's world, staying on task and being immersed in the present moment is a tremendous challenge.

So how do we immerse ourselves in the now? Here's a few tips that I'm discovering in my life:

1. Pay Attention - Instead of letting our minds run when we are sitting in traffic or at the grocery store, take a moment to look around and see what you see. What does the person look like behind you in line? What colour of shorts is that person on the bike wearing? How many dogs do you see in the dog park. The first key to waking up and being present is making a conscious choice to pay attention.

2. Breathe - Inhale. Exhale. Repeat often. Take ten minutes a day to just breathe. A couple of helpful techniques that I've discovered are:

   a. Breathe in while counting to five. Breathe out while counting to five. Breathe in while counting to six. Breathe out while counting to six. Breathe in while counting to seven. Breathe out while counting to seven. Repeat this pattern until you've reached ten breathes and then start working your way back down to five.

   b. Lay on your back and put a book on your stomach. Watch the book rise and fall. Do this for 15 minutes. When your mind wanders, bring your attention and focus back to the rise and fall of the book.

3. Observe - Next time you are at a gathering or in a meeting, just sit back and have the intention of observing. Pretend you are watching a movie. Watch the way the characters in the room move, act and really listen to what they say. Don't be concerned with looking smart or saying the right thing - this often keeps us in our own mind with the intention of creating the perfect response. Just be there. I think you'll surprise yourself with how much more connected you feel to the situation and how much more thoughtful your responses will be.

4. Meditate - Meditation is not about reaching enlightenment and floating off of your pillow. Its about being disciplined and creating the time in your life to be aware. The biggest trick I've learned for meditation is this: You don't have to solve anything. Just be. My mind tends to try and fix things, solve things and come up with magical answers to my life's problems when I meditate. Reminding myself that there is absolutely nothing to solve allows me to focus on my breath and be in the now. Start with 5 minutes and work your way up to 30.

5. Create a Routine of presence - We all have things that we do every day. Whether it's eating, showering, washing the dishes, exercising...heck, even peeing. Pick something that you do regularly every single day and set an intention to be present during those moments. Think of nothing else. Do nothing else. Just be fully immersed in the experience.

Being in the now is not a destination, it's a constant journey. It is a practice that can open up many new and brilliant doors in your life. A few benefits of accessing the now are:

Better Relationships with others and yourself
A more pro-active approach to life -vs- reactionary living
Calmness and confidence - less stress!
Better sleep
Less guilt and more enjoyment
More productivity - get things done!
Better and more intense ability to focus
Increased sense of worth and purpose
Keen awareness of self and what you need to be successful

So, when was the last time you took a moment to feel and experience your life just as it is? When was the last time you scheduled in 20 uninterrupted minutes to just sit and observe where you're at? When was the last time you felt immersed in the now?

Breathe in. Breathe out. Repeat often. It all starts now.

Postponed - Youth Super Hero Leadership Summit

2011-07-21T11:35:00.000-06:00

Timing is everything.

Unfortunately, we were a little aggressive with ours.

Jayson and I made the decision to postpone the Youth Super Hero Leadership Summit. Our apologies to all interested individuals. In the end, we needed a few more registrations to make it worthwhile for the group.

We have the entire weekend mapped out and it is going to be a kick ass experience. Now our focus must turn to figuring out ways to fill up the room. Promotion must become our newest Super Power!

It's always a bummer when you have a great plan and you want to make an impact and it doesn't quite work out. But it's even more of a bummer when you let it get you down.

This is a learning experience for us. We'll make some adjustments and we'll rebound. Please stay tuned for our new plan.

Kapow!

Kyle

100 Push Up Challenge

2011-07-21T09:30:00.003-06:00

I've decided that I'm taking on the 100 Push Up Challenge.

Who wants to join me?

I WIN!

2011-07-20T16:27:00.001-06:00

It's now 4:20pm and I am proud to say that I WON. The bad wolf is wimpering. I ran my 5K faster than expected (22 mins) and now I am glowing in satisfaction. Right on!

The Struggle

2011-07-20T15:15:00.000-06:00

Pierre Du Coubertine once famously said:

"The most important thing in the Olympic Games is not to win but to take part, just as the most important thing in life is not the triumph, but the struggle. The essential thing is not to have conquered but to have fought well."

This afternoon I went to the lunch time yoga session at Yoga Mandala and we did a lot of back openers. Doing these always gets my mind rushing on the walk home! Today, I began to think about the concept of "struggling" and where it shows up in my life.

I recently signed up for my first half marathon in Calgary on October 1st, called the Harvest Half Marathon. I didn't quite have the guts to attack the full marathon just yet. I'll grow big enough balls some day soon;) But for now, I will celebrate the victory of taking on this challenge rather than guilt myself into feeling like a failure because I didn't push far far far past my point of comfort. Baby steps. Far far enough is fair for now.

A couple of my good buddies and I are going to train for the race together (well, we will be holding each other accountable as we all live very busy lives!) and then we'll celebrate with delicious liquid lunches afterwards. I've got my training plan on the fridge and I am really enjoying having it there as a sense of accountability in my life.

Yesterday's run consisted of a 3km warm up, then 4 sets of "hills" and eventually ending with a 3km cool down. Sounded easy enough. But what I didn't really consider was that yesterday in Calgary it was a blistering 30C. The sun was hot and the air was humid. I, being the unseasoned long distance runner that I am, laced up at 1:30pm to embrace the open road and mighty hills. Bad timing.

I made it through the run, but when I got home I was so HOT that I couldn't cool down. I was sweating profusely and I thought that my head was going to explode. The minute I walked through the door I ripped off my runners, squished off my socks, pulled out my headphones, wriggled out of my sweat drenched Lululemon shirt, guzzled a gallon of water and laid dead centre in the middle of my living room. I was panting worse than Patch does after he disappears to chase birds for an hour. My heart was thumping, my skin was getting hotter by the second and beads of sweat dripped off my body into a giant pool around me. I kept thinking, "I might die. I might actually die."

Eventually, after 15 minutes of laying there with a fan blowing on me, I cooled off. It was a pretty painful experience and one that I am hoping to avoid in the future.

So today I have a 5km run in my plan. And when I was walking home from yoga I started to notice an interesting pattern in how I approach struggle in my life. My bad wolf starts to be very loud and powerful. It growls:

Remember how you felt yesterday? Remember that awful suffering you were experiencing when you were so hot? You don't want to feel that again, do you? Your legs are still tired from that experience. 5km might actually be too hard for you today. You don't really have to do it. How will you feel when you start running and you can't push past 3km because you are starting to over heat?

Shut the front door!

I have a really bad habit of going to the most awful scenario that could possibly occur. I have always done it and I am sure I will continue to do it until the day I pass away. I like to try and talk myself out of things and make up excuses in my mind. I think many of us do.

Sometimes I let the excuses win. But today, I refuse.

I am going to be smarter about the time that I run. Perhaps a 3:30pm jaunt will be more convenient for my body engine. But most importantly, I am going to enjoy the struggle. That's why I'm doing this. That's why I signed up for a half marathon. I want to embrace the struggle and try to find pleasure in the process. I want to push myself beyond my point of comfort because I want to prove to myself that I am capable. I want to be immersed in the process and I want to be faced head on with the choice between stopping and continuing on. I want to choose 'continue' because that is the person I am. I don't back down. I push through. I embrace challenges. I accomplish my goals. As Pierre alluded to above: I fight well.

I'm lacing up and going for that run. Crossing out today's mission on the running plan is going to be satisfying, but perhaps not as satisfying as the struggle it will be to get it done.

K.

Womentum Super Hero Summit

2011-07-13T18:44:00.002-06:00

A crop of new Super Heroes emerged yesterday at the Womentum Super Hero Summit!

Some of the missions that emerged were:

Evolation
Om with the flow
Choose to inspire
Hostess for your mostness
Leave it out there

During the day, participants worked on discovering their super powers and how to use them. They also established their super chargers and identified the times when they needed to plug in. The question: "What's possible?" was bouncing around the room. By the end of the day, Super heroes were being named and some of their physical characteristics were coming to the surface. It was a rock star party hosted on cloud 9!

Jayson and I had an awesome time with the group from Womentum. It was so cool as a facilitator to see the mind light bulbs turning on during the day. It was an energizing and brain scrambling experience that left everyone feeling closer connected to their Super Hero self.

I'm really looking forward to gaining some momentum with the Super Hero Strategy. It's an engaging and playful workshop that creates awareness of potential. My Super Hero is the 'High Fiver' and during the workshop, I felt my powers of communication, engagement and energy coming alive!

A special thanks to Lana Wright, creator of Womentum, for her support. She brought tons of Evolation to the day ;)

Thoughts on Success

2011-07-11T22:58:00.001-06:00

"Success in any endeavour depends on the degree to which it is an expression of your true self."

- Ralph Marston

When you aren't true to who you really are, you cheat yourself of success. If you compromise your values while on the way to the top, the top will never feel like success. Success is something that is felt within; in knowing that you did the right thing on as many occasions as possible.

John Wooden said it perfectly:

Success is peace of mind which is a direct result of knowing you did your best to become the best that you are capable of being.

When you know you've reached your ultimate potential, regardless of the result, you just know. There is no one that can tell you otherwise. No one can make you feel like you didn't measure up. No one can tell you that you failed. No one else in this world can tell you that you did your best except for you.

A thing that I've come to realize in life is that outside-in victories always lead to dissatisfaction and disappointment. When you look for validation from others, you never get exactly what you were seeking. Inside-out victories, on the other hand, always feel amazing. It's when you trust 100% that you have done your best. These are the times in life when you don't care what other people think and where validation from yourself is all that you need.

Want to know a little secret that I believe could lead to eternal happiness? Look for inside-out victories on a daily basis. Do the right thing. Hold yourself accountable to your goals. Make choices based on what your true self says. Take time to listen to that voice...I know you can hear it. We all hear it. Sometimes it whispers and sometimes it screams, but it's always there providing insight and guiding our journey.

"Success is a journey, not a destination."

- Ben Sweetland

I hope that today, you are committed to excellence in yours;)

Kyle

What do you need to do to be GREAT?!

2011-07-09T14:54:00.000-06:00

I had a meeting today with my coach, Pat Lipovsky, and we had an excellent discussion about potential. One question he posed was: What do you need to do to be greater?

This is an open ended question that really makes you think about where you are and where you can get to. I come from the way of thinking that you can always make a bigger impact. In fact, this belief drives me to the verge of insanity on some occasions because I am often left feeling dissatisfied. Want to know a little secret? When I was standing on the podium in Athens I was extremely joyful, but I was also thinking, "What comes next"? This sense of 'always wanting more' is something that I will have to forever keep in check. I've found it's important to find a balance between celebrating the little victories and relentlessly pushing your limits. I've also found that my life doesn't feel complete when I'm not asking for more of myself - hence, insanity makes me feel sane.

When I take a look at all of my current projects, I always ask myself: what I can do more of? How can I be greater? On a scale of 1-10, where am I? What does a 10 look like and how do I get there? I am constantly trying to improve - to create new systems and new rituals that will help me get one step closer to my potential. That's all I'm seeking in this life. It's about creating measurables and setting goals so that I can track my progress. I enjoy celebrating the milestones along the way, but I am also driven by setting new limits. If I can accomplish goal X, then I now have a new potential available to me beyond that - On to goal Y!

If I can accomplish goal X, then I now have a new potential available to me beyond that - On to goal Y!

I think it is important to ask yourself the question: What do I need to do to be greater? This keeps you looking forward and not settling for mediocrity. This keeps you holding yourself accountable to excellence. This also gives you a starting off point to create a framework for getting there.

So what do you need to do to be greater in your relationships, your health, your career or your life? What needs to happen for you to move from an 8 to a 10? Is there something that you can do TODAY to get started?

Who's playing tricks on me?

2011-07-07T14:12:00.002-06:00

I am convinced our universe has a plan.

Two days ago, in my post Expecting Everything, I wrote about my pal Emily Brydon.

Yesterday, on my way to a meeting downtown, I was riding my bike (named JB - short for Jail Bait) and who pulls up beside me at a traffic light on her bike?…Ms.Emily Brydon! I had to squeal a little bit as I told her how weird it was that I had just written about her and read through her blogs the night before. We were both in a rush so we had a quick high five and then parted ways, but it was excellent to see her ;)

I don't believe in coincidences. I believe in energy and the law of attraction. Yesterday was confirmation to me that this is true. When you put it out there, you find it. When you think about it, you become it.

So, guess what I did today - I ran a wicked 7km's with Patch! And the whole time I couldn't stop thinking about how painful and exhilarating that marathon is going to be ;)

Stay tuned for a date and location!

Kyle

Expecting Everything

2011-07-05T22:52:00.003-06:00

On the drive back from Kelowna I got to thinking about where I'm at and what I'm pursuing. I often get pensive when I have lots of time to sit back and just think.

I mentioned single minded focus in a post a while back and the concept of it is really starting to show up in my life. The thing is, it's the lack of it that I am starting to notice.

I have so many projects on the go and they are all so important to me. I want to pay equal attention to them all and I often feel guilty if I don't. I have been having a hard time prioritizing my projects because each day brings on a different feeling of what resonates the most. Each day puts a different project on top of the "things to do" list.

There are so many different areas of my life that I think about and where I have goals. I have career goals, physical activity/body goals, relationship goals, leisure time goals, writing goals, spiritual goals…I've got me a lot of goals!

Let's take my physical goals as an example. I want to do yoga 5 times a week. I want to run a minimum 5KM every day. I want to hit the gym 4 times a week to work on my upper body because I hate the way it vanishes when I don't work it. I want to train for a marathon. I want to go to crossfit. I want to buy a road bike. I want to hit the paths on my roller blades…and the hardest part is that I honestly want to do all of these things every single day.

I came to the realization that I am setting myself up for failure. I am putting too many things on the top of the priority list and they are all turning out to be equally mediocre. I make it to the gym 2 times a week. I run 3 times a week. I do yoga 3 times a week. I do some research on bikes and marathon races. I put my roller blades in my car, but don't actually hit the path.

Why am I coming up short of my expectations?

I think the simple answer is: I am putting too many expectations on myself in too many different realms. I am expecting everything. How can I honestly believe that I will be able to find enough time in the day to do all of the activities I want to do? In order for me to complete just my "physical" goals per day, I would need a few more hours tacked on to the 24 hour clock. It's just impossible.

As a high performance athlete, I focused on one sport and one goal at a time. Anything else that I wanted to do was extra and I didn't feel guilty if I didn't get around to it. Now though, it seems as if I want to do it all - and all at the same time. And If I don't, I am left picking on myself for lack of drive and accountability.

My friend Emily Brydon recently retired from skiiing and she seems to have a really awesome approach to her physical goals. She is challenging herself to only one new physical goal per year. This year she ran a marathon. And the coolest thing is, she actually ran it. She didn't just spend time researching it and trying to talk herself into doing it. She got off her butt, laced up her shoes, committed herself to training and then ran a bloody marathon!

I try to look at the bigger picture as often as possible - right now, I am trying to understand why I am so gluttonous with my goal setting. Why am I struggling so hard right now to pick just ONE goal and fully commit to it? I know that I am someone who really thrives on a sense of accomplishment and I know that doing this would definitely fuel that fire.

BING. A light bulb just turned on inside my head.

I am afraid of failing. I am petrified that I will set the goal, completely dedicate myself to it and then come up short. I am protecting myself.

It's easier to overwhelm and overbook myself with activities and use the excuse "I don't have enough time in the day to do them all and do them well" as the reason why I come up short. Tricky.

This is not who I am. This is not who I want to be. Perhaps it's time for me to do some prioritizing and make a commitment to be single mindedly focused on just one pursuit in each of the different realms in my life. This way I can actually complete them, celebrate them and then move on to the next set of challenges with momentum.

Sometimes you just have to pick something - and once you've made that commitment it becomes the "right" thing.

I feel a big and surprising commitment coming on soon…

Stay tuned.

Kyle

Kelowna

2011-07-03T23:20:00.000-06:00

Kristin and I took a road trip to Kelowna for the Canada Day long weekend and to celebrate the marriage of our friends Geoff and Robyn.

Enjoy these photos from our weekend!

Of course we stopped at a few vineyards ;)

Kristin and I with our good friend (and roomie for the weekend) Jules!

Kristin and I at the wedding on Saturday night. I was also the emcee!

Busting mad moves

Front layouts into the freezing lake!

Dork

Paradise - My friend Robyn's parents place. The wedding was on the dock and this photo was taken at the beach party on Sunday

Lazy days rock

With Lola the pooch

Jules, Robyn, Geoff, Kristin and I hanging on the dock

Us being awesome - and Oliver the dog wanting to join in