Jamie’s Cliff Notes for Diet Options

As we work to make 2017 our BEST YEAR EVER – we are excited to bring to you a 3-part series to help navigate all the options, lingo, and information available about dieting!

For part one – click HERE to see cliff notes about some of the diet options that are popular today!

Join us next week as we go through all the different dieting lingo – and what they all mean!

Collect change to make a change!

We are in the home stretch and closing in on reaching our goal of $1800 in donation to Feed My Starving Children!  One of our donations came from a families collection of change, which got us thinking…if we ALL worked together and chipped in our spare change laying around, we could reach our goal in no time!!

So here is our request to you, lovely fellow herons.  We are asking you print out the printable HERE.  Place it in the break room at work, bring it with to your happy hour, forward it on to your friends.  Help us to collect change AND make a change!  It is amazing how quickly it will all add up!


Once the donations are collected, they can be submitted directly to Feed My Starving Children through our donation page at


Turning vision boards into action plans

The new year is here.  If you are anything like me, you tend to THINK BIG when it comes to the start of a new calendar.  The new year is a great time to think about goals, resolutions, plans of what we want to achieve in 2017.  In our last newsletter we shared with you some tips on creating visions boards for this year calendar year.  We encouraged both you and ourselves alike to create such boards.  To take the time to put into words and/or pictures our aspirations.

Today I’m excited to share with you a few tips on how to make these goals a reality!  Let’s turn those vision boards into action plans.  Because, although dreaming big and setting goals feels pretty good – achieving these goals feels freaking fantastic!!!

Ready to make 2017 one of the best years yet?  Here are some helpful hints to start making these goals a reality!

Tip One:  Write it down.  Did you know that people who write down their goals have an over 80% higher success rate of achieving them?  You’ve already got a jump start on this tip if you have created a vision board.  You have put onto paper this goal!  (If you haven’t yet created a vision board…that’s okay!  There is still time!!  Grab a foam board or even a scratch piece of paper.  Find images in magazines that resonate with you and your goals and cut out/paste onto your board.  No magazine?  That’s okay – use markers, crayons, pens, etc., and create a display of words, goals, pictures.)

Tip Two:  Create action steps.  Select a goal or two you would like to achieve and focus on.  Using our downloadable goal tracking sheet HERE, list the tasks and actions steps it will take to achieve this goal.

Tip Three:  Give yourself a deadline.  Using a deadline will help to hold yourself accountable and to stay on task!  It is important, however, to make sure that this deadline is realistic and attainable.  When a deadline does not feel attainable, we typically become less motivated to try to achieve it and write the entire task off completely.

Tip Four:  Adapt.  Remember it is okay to change deadline dates – or even the goal altogether!  Life can and will happen, and sometimes we need to postpone some goals while we focus on others, or to change the speed it will take to achieve a goal.

Tip Five:  Keep your vision boards visible!   Chances are, most goals you set on your vision board will take some work to reach.  Keep your motivational images handy so you can remind yourself why you are working towards your goal in the first place!

Tip Six:  Last but not least – find accountability partners!  Those who will join us, motivate us, cheers us on.  Not sure who to ask?  Join our FB community of Herons!

Jamie’s Journey – Special Edition – Honoring a special Heron. My Grandma!

15327252_10108687257603060_2739326379845483475_nThis last week has been, without a doubt, some of the hardest days I have had in a very long time.  Yesterday my Grandma made her final journey home to heaven.  Losing someone you love breaks your heart just a little.

Although there has been sadness, these last few days I have also been reminded about what a wonderful woman my grandma was!  A force to be reckoned with.  My family has laughed and had so many smiles as we would share stories of my grandma from over the years.  These stories have taught me so many lessons.  Things I want to remember as I move forward.  I would love to share these thoughts with you!

  1.  “Do what makes you feel beautiful”.  I don’t think I ever had a day where I saw my grandma without make up.  In fact, I could probably count on one hand the number of times I saw the woman without her full face on.  (And even in those cases, I only saw her in that state because she was still getting ready…).  Now, I’m not saying that the lesson I learned from grandma was to always put on make up.  That was just her own way of helping her feel her very best.  So whether that means putting on some mascara, or starting the morning with a yoga session, or reciting some self motivating mantras as you get ready for work – do what helps you start your day your very best!  You do you, boo!  🙂
  2. “Find Love and Love Yourself”.  My grandma LOVED my grandpa.  And he loved her! 15355660_10108687257742780_2385955870498985239_n They just loved life together.  Everyone deserves a love like they had.  There is a little bit of comfort knowing my grandma is back with him again.  You see, my grandpa had passed about 10 years ago.  So, along with seeing my grandparents love life together – I also saw a woman for 10 years be a strong woman on her own.  Up until her last day, she had spent her time living in her own home.  It was important to her to be independent.
  3. “Always remember to laugh”.  Almost every single story my family and I have shared with each other about my grandma has been filled with laughter.  So many inside jokes and memories we had with her over the years.  Just fills your heart with joy.  It reminds me that even on our darkest days – it is so important to remember to smile and joke and laugh and have fun.
  4. “Do it”.  I’m going all Nike on you know – and borrowing their slogan.  Some of you may have recalled seeing a newspaper article about my grandma that I shared on our WH FB page.  When my dad was 12 years old, his baseball team didn’t have a coach.  Well, grandma was a big baseball fan all through the years (really, a sports fan in general…) and so she agreed to coach!  This was unheard of at the time – but no one else would do it.  I couldn’t help but giggle a little bit when I was reading the article about all the doubt people had in her….but she didn’t care.  I really don’t think that ever phased her.  She did it anyways because she knew it needed to be done….and she knew she could do it!  So whether it is something you want to do, or feel like you should do….GO FOR IT!  You can do it!15350700_10108728274914040_43215611122591059_n

I could probably go on and on (and on) about little life lessons the last week has taught me…but I feel like these are the big ones I’ve been really trying to remember.  All of these lessons coupled with the new year right around the corner really has me thinking of resolutions.  So many years I admit – I pick the typical stand-by resolutions for my goals.  Lose some weight, work out more, yadda, yadda, yadda…but this year I want to dig a little bit deeper.  Really try to consider what things I can change or improve to really help me become my best self.  Little actions that can be made on a daily basis!

The first step I’ll be taking is making a vision board.  Daring myself first to dream big.  Think of all the things I want to accomplish, see, do, eat, try, feel in the coming year!  There are many ways you can go about making a vision board.  More of a visualizer?  Grab a stack of magazine, flip through and cut out images of things that stand out to you.  Like to just get down and dirty to the details?  Grab a piece of paper and a pen or marks and just start creating a list and/or categories of things you want on your vision board.  Goals.   Tech Savvy?  Similar to the first example, make a vision board by using a program like Power Point where you can cut and paste images from around the internet!  Find whatever works best for you.

After you dare to dream – you can sit down and really focus and think about action steps on how you can make these dreams a reality!

So, with that – I leave you on that note – Dare to dream!  Dare to love!  Dare to do it!  Most of all – Dare to just do you, boo!  🙂

Until next time,

Jamie @ Wise Heron     15319111_10108687257907450_9109917069314017825_n

Skillet Burritos – Recipe by guest Heron, Natalie Baker

Comfort food – food that speaks to your soul.  Whether you are a weekly participant of Taco Tuesday or you just enjoy the occasional fiesta dish – this is one that you will love!

Our Skillet Burrito dish was brought to you by guest Heron, Natalie Baker!  Taking a traditional Mexican dish and making a few slight changes like using ground turkey instead of beef and plain Greek yogurt instead of sour cream, Natalie was able to make this dish a touch bit healthier!  Packed with protein, this dish is sure to please!



  • 1 tablespoon olive oil
  • 1 onion
  • 1 pound ground turkey
  • 1/8 teaspoon ground cumin
  • 1/8 teaspoon paprika
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon garlic
  • salt & pepper
  • 2 cups diced tomatoes
  • 1 can kidney beans
  • 1/2 cup water
  • 4 corn or flour tortillas cut into wedges or strips
  • 1 cup shredded cheddar or mexi-blend cheese
  • plain Greek yogurt
  • chopped green onion


  1. Heat oil in skillet on medium-medium high heat.  Once hot, cook through onion until translucent.  Add ground turkey until browned.  Drain meat.
  2. Return to heat and add all spices.  Stir in tomatoes, kidney beans & water and bring to boil.  Reduce heat and simmer approx. 5-10 minutes to heat up beans.
  3. Add to mean/bean mixture tortillas and stir in.  Add cheese to top.
  4. Remove from heat and add lid to skillet, allowing the cheese to melt.
  5. Serve with Greek yogurt and green onion.  ENJOY!



The Road to I CAN Guest post by fellow Heron, Diane Agnew (Albuquerque, NM)

I haven’t always been a runner. In fact, I used to think I hated running. I had tried, several times throughout my life to run because I was drawn to the idea of it but I could never get past that first run. Admittedly, that first ever run is terrible. Everything burns and it feels like way too much work to get through a short distance.

I still remember the moment when I made the decision to start running. By that point in my life, I was in the best shape of my life. I was working out 4-5 times a week and I had discovered that I really love a good cardio workout. My husband and I were sliding into our third year of infertility and I was reeling from yet another pregnancy loss. I had this overwhelming sense that I needed to RUN. I recognized then, and now, that it was partially a flight reflex triggered by the pregnancy loss. It was also this urge to run hard and fast, as if I could catch up with time. I literally woke up feeling like I needed to run, got a pair of shoes, started running, and never looked back.

I ran for two years before we started IVF. In those days, my max distance was 3 miles and I had no structure to my running. My races were all the fun 5k races, like the Hot Chocolate Run and The Color Run. I was having fun. The running made me feel strong and able, gifting me with moments of loving my body. It anchored me but had more of the tone of socializing than fitness.

I had to stop running as we started IVF. I was fortunate to become pregnant with twins and had a very difficult pregnancy, that included 6 weeks of bedrest. I went from being incredibly active to the complete opposite end of the spectrum as I turned all of my energy and focus into growing my babies and hitting my pregnancy goals. I gave my body over to these two, tiny gifts and trusted that I would find my way back to my body eventually. I was HUGE at the end of my pregnancy. I am proud of getting my babies to 38 weeks, growing them into normal singleton weight babies (each ~7 lbs), and having no NICU time.

Throughout pregnancy and the first year of post-partum I leaned hard into the knowledge that I would get moving again. I listened to my body and the guidance of my doctors. I entered into running slowly with my first 5k when the babies were 6 months old, run/walking the entire route with the babies in the stroller. I found a mom friend to run/walk with every Saturday morning and watched the miles get easier and the walking portions get shorter. I was mindful to work strength building at the same time as working on my miles, so that I would have the core strength to get moving again. My runs were short shuffles that first winter with the babies and in February I signed up for another 5k to run with a group of friends.

I decided to find an online training program to prepare for the 5k. It was my first time ever actually training for a race. I chose the training program because I really needed the benefits of setting a goal and having a structure to follow. The combination of the goal and the accountability of doing the race with a group was great motivation to get up and out the door in the mornings.  I learned so much from training for that race but the most important lessons were that running was critical for “filling my well” as a mama to twin babies and that training brought tangible progress. Running became so much more than just running but an incredible journey to discover what I could do. I ran the race, hitting my goals, crossing the finish line to love on my babies who were just barely one year old. That race was about reconnecting with a part of myself that I loved before becoming a mother and in the end I found that I could not only run again but that I could do it better in my post-partum mom-bod than before.

My return to running took off from that race. I started to wonder what else I could do. I picked a 10k to run in the Fall and followed a training program for that as well. Four times a week I was out the door at 5:30 a.m., knocking out workouts. I had intentionally built in about 2 months of time into the training schedule for life to happen in. Weeks lost to illness and sleepless nights were easier to roll with, knowing I had time. I was so emotional at the start of that race; I remember standing at the starting line bawling. I was crying from the release of holding the space for the race for so many months. I really wanted to do well and have the training be worth it. I was also terrified to find out that I could not do it. I felt like I was an imposter and that at any moment my body was going to be like “JK! You can’t run!” In the end, I could not quite shake the doubt that had taken over in the last couple of weeks of training and ran the race more conservatively than I had planned. I finished and beat my pace goals but it took me weeks to feel proud of myself. I had so much negative self-talk I had to shift through to find joy in my accomplishment.

At the end of the 10k, I was ready to get serious about running. I set my sights on longer races for the next year and wanted to get faster. I started working with a running coach, signed up for two half marathons, and got to work. I kicked off the 2016 season with a PR 10k race in some of the worst weather New Mexico can deliver in the Spring. I ran in 30 mph winds and in bitter cold temps and had a crazy fun time. I placed 3rd in my age group and I’ll never forget how my daughter proudly wore my medal the rest of the day.

My biggest accomplishment was running my first Half Marathon. Ever. I trained so diligently for this race. I had an injury nearly take me out and walked that careful line of self-care and healing, while maintaining my fitness level and sanity. I had so_much_fun at my first Half. So much of the experience was magic, from the scenery to my actual race. I had the same imposter doubt creep in on this race too. This time I reached out to my coach and my support system of running friends to drown out the self-doubt. I exceeded my race goal by 10 minutes, something that I had seriously doubted I would be able to do. I felt great throughout the race, even finding that little bit extra for the final two miles.

I had ambitiously signed up for a second Half only four weeks after my first. In January, that seemed completely doable. Then life happened. I took a week off from running to recover and then had to travel for work. My plans for running while on travel disintegrated in the incredibly long and exhausted days of field work. I adapted my training workouts and ended up with two weeks of off-time from running instead of the original plan of one. The week after travel was rough for training runs too, between illness and overall exhaustion. I nervously reduced my miles that week too, trusting in the training from the entire Summer. I managed the taper week workouts on point and went into the second Half really unsure of what would happen. As it turns out, it went well and I was only a few seconds off of my time from the first half.

This year I found the space to do my training workouts with more flexibility and less stress than before. I discovered the joy of running longer distances, finding that my body happily settles in as the miles go up.  I discovered my tribe of women runners who are there for me when I need a buddy to get me out of the house for a run. I have loved working with a running coach, finding that I really need someone to help me adapt my running as life happens and also to have confidence in myself. I knocked off 2 minutes per mile from my sustainable pace, making this the fastest year of running in my life. I also had plenty of moments of doubt, many tears, and incredible self-discovery on all realms.

I am aware that I have my Littles watching me, looking to me for guidance on how to be in their bodies and in this world. One of my deepest desires is that my baby girl never doubts herself, that she never questions what she is capable of. I want her to believe that she can do anything and everything. And for her to be able to do that, she needs to see me doing that too. So with each step, each mile, each race I am nurturing in myself the belief of I CAN.

Jamie’s Journey – What is next?

When I started writing Jamie’s Journey, it was so you could follow along with me as I trained for my very first Half Marathon.  I wanted to share with you the good, the bad, and the ugly.   Each week I would pop onto here and share with you about this new-to-me experience.  Now that the half is said and done – what does that mean for Jamie’s Journey?

Well, I certainly hope to continue to run – and I hope to share moments with you along the way.  However, I am SO excited about what else is coming.

Jamie’s Journey helped open my eyes to this new world of running.  It makes me more curious to see what else is out there that I would love.  With that being said – I am excited for the opportunity to try other new adventures.  Jamie’s Journey will continue on as a bi-weekly feature – and each post I will be sharing with you my experience trying a new workout class, gym, video, exercise, etc.

I hope you join me along this new and exciting journey.  I hope we both can learn something new, share with you some fun new exercises, and that we can have some laughs along the way.

If you have a suggestion or a request for something you would like me to try – feel free to leave it in the comments.  And stay tuned for next time when I will be sharing with you my first new experience!  🙂

Until next time,

Jamie @ Wise Heron