Powered in PINK

As I am getting closer to race day I want to share a few things …

And don’t forget to click on all the highlighted words … it’s an interactive page, those highlights which will connect you to some videos from my YouTube channel will hopefully give you strength, hope, faith, positivity, energy or something that will help you be in a better place - even if it is just quick laugh about how silly I can be! 

This is to all of you - those who need that extra special touch, loving care, thoughtful prayer or the unknown energy that fulfills you with positivity, faith and strength whether it’s mental or physical or both. 

Throughout my training I face the lonliness as well as the companionship with other “crazy” individuals who join me and support me. I enter that space where my mental capacity is pushing me to swim, ride or run the planned distance, sometimes further and sometimes less or sometimes not at all. Most of the time there is no entertainment or distraction, there is nobody pushing me or motivating me to keep going or to go harder - IT IS JUST ME! 

So, when I do have the pleasure to share some of my training with friends, it is a welcomed change and a pleasure to share this happy place with these special people! And you all know who you are, no matter how little or how much, how slow or fast, you were there with me or before or after or in between, every moment counts! 

(To the left is me and Quinky at the border between GA and AL where the Silver Comet & Ladiga Trail meet)

And then there is the weather. If you know me then you will probably shake your head right now, because of my love for that extreme heat! 90F or 30C and up! My hottest 10 miles run was in humid 113F/45C and even though most of it was slightly shaded by trees the last couple of miles were in full sun. I know you believe me when all I could think about was jumping into the pool! So, when I had a grueling 18 mile run in this summer heat, I made sure to take a quick stop to refresh my mind and body!

What I’m trying to say is that when you face hours by yourself, that is when you really get to know yourself! That’s when you find your stillness & your turmoil, your strength & your weakness, your power & your fragility, your energy & your exhaustion! You get to know the raw and fragile YOU! Listen to your body to achieve your goals!

It is also the time when your mind wonders and one connects with God and nature. That is where I find a lot of my strength from. It is this inexplicable trust that leads one to be able to do the impossible or unreachable. It literally is as it says in Philippians 4:13 “I can do all things through Christ, who strengthens me.” And then there is shinrin-yoku, it’s a Japanese practice and it translates to forest bathing. It involves spending time in a forest or in nature immersing oneself in its sights, sounds and smells.

As I am approaching my next race - the full Ironman - which will be the longest race I have done so far, I want you all to know that is not just for me. It is not to proof to myself that I am capable of it but more so to remain faithful and give the thought and energy that I am going to need to complete this race to people that are close to my heart, people that that I love, and especially those who need that little “extra” this year! 

IM CHOO (Ironman Chattanooga) is dedicated to JM’n’V! 

Here is to you and to fighting for your wellness! 

            - Take care of your own body - it's the only place you have to live!

Knowing that my husband will be waiting at the finish line for me will make want to finish. And JM’n’V will be there in my mind to give me the extra willpower to push through to the end. God willing this energy will transfer to those individuals to help them through their battles of cancer, tumor, mental health & eating disorders. I will be thinking of you, fighting for you, swimming for you, cycling for you, running for you & praying for you! I have no idea what kind of emotions I will face. But if you know me, then you know that the little details matter to me. So with all the big thoughts and the main support in mind trust that there will be so many small details & small thoughts about you that will push me! And the small detail in here: JMV are capital letters, adults and the n is a child or teenager. Throughout my training I have spent time praying for these individuals, thinking about them and also feeling blessed that I have the strength and willpower to fight for them or with them.

Every race has been completely different. But knowing that this race is me supporting those four individuals who are struggling with their health and maybe not even able to do some of the normal things let alone a race like the full Ironman, I know that when the “darkness” creeps in and the struggle becomes real I will have the faith to keep going! Because this is for you!

I’m powered by YOU, and I’m powered in PINK! As you can tell, it’s not just part of my outfit, but also my helmet and not to forget the POWER on wheels, my Quinky, named after QuintanaRoo and Pinky.

However, that pink Mohawk will sadly not be part of my long race, it is a little bit too heavy to be wearing for 112 miles in mostly aero position. So here I raise the question … Should I color my own hair magenta pink again? Comment to let me know!

YOU matter! Keep fighting & stay strong!

In health, Kiki 🩶

Reflections of the month August

August is a month filled with various celebrations and all sorts of observances. And I want to share a few of them that felt significant to me, and some that I only just discovered. Simply put, it’s self-care and recovery or relaxation that can give you the extra boost for hard work and heavy training, as well as caring for others whether it’s family or friends that have grown to become family and of course the four-legged companions that greet us with endless love and affection.

National Relaxation Day - We are more than halfway through the year. Did you have a summer vacation? Did you take time off to rejuvenate, destress, and let your body and mind reset to come back stronger, calmer and fitter? The real question behind the question is: "Did you take a break?" Sometimes we need just one day, but every now and then a few days OFF is what our body and our mind need. And this doesn't have to mean doing absolutely nothing. Engaging in a different activity or simply being in a different environment can rejuvenate you beyond means and bring you back stronger and healthier! Staycation & Wellness for the Mind & Body & Deep Breathing 

National Just Because Day - It is this day when you can celebrate yourself to do things without thinking and reasoning why you are doing it. It is the day to do random things without a plan or structure, not following the usual logic. So go ahead and take that day to just do whatever you do just because! Don't miss the just because! - Let go of Control 

National Wellness Month - The month of August is to encourage you to take priority in self-care, to build healthy routines, and to support your mental, physical and emotional wellbeing. Whether you are focusing on hydration, movement, mindfulness, or simply slowing down, this month is YOUR reminder to put YOURSELF first. Remember that if you are not well and caring for yourself first, how can you care for someone else?! Take a deep Breath! 

Family Fun Month - August is such a fun month. And it is spending time with family, and those who you choose to be part of your family. Let me put it this way: Doing things by yourself can be fun. But sharing that fun with others, wouldn't that multiply it? And then remembering those fun times, sharing those memories, looking back at photos, reliving the fun times with those you experienced with. Family Time 

National Dog Month - This came to me as a coincidence at surprised me. It was just a typical day that I went for a run, not significantly different or in any way special either. I was running, kind of zoned out as I noticed there was a lady walking her dog on the other side of the street. She was walking in the opposite direction. I only noticed them as they were closer and it only sparked my attention, because the little dog looked just like my Eros. The dog also looked at me. As I keep running, I turn back to look again. And the dog also turns around. I smile and carry on. Then I turned again, and the dog did too - this happened 4 times. And I said to myself this is no coincidence. So I turned back to run after the lady with the dog. And I kid you not, he looked just like Eros, just a bit smaller. He had the same markings on his chest and paws. It took it as a message from Eros being sent from the rainbow bridge. It made me sad and happy at the same time. Cherish your times with your furry friends, spoil them and make them feel special! In memory of Eros & Jeffery 

Another significant day is celebrated in August: Independence Day in Jamaica. I know I lost you here for a moment, but it will make sense when I am telling you that part of my training was to ride 100 miles: the MACC One Love Century Ride, which happened to be in August this year. This was a great big Jamaican party with over 1500 cyclists joining to ride the hilly streets of South Atlanta. It was a Charity event to impact lives of the Youth and local businesses and for all the riders a ton of fun with organized rides on 5 days in a row! 

So, wrapping up the month of August & stay tuned for what’s about to go down in September!

Don’t forget to click that subscribe button on my YouTube channel 

Hope y'all had a great month of August & let September be an even better month!

In health,

K

Thank You QR & girlfriends!

This is a massive THANK YOU to team QR in Chattanooga! 

I tried fixing my bike myself. The bento box was broken, so I peeled off all the rubber and tried to unscrew all the bolts. And this is what happened: one whole screw came out together with its inlet leaving a big hole in the frame. And the second screw was completely stripped preventing it from turning. Emergency call to the QuintanaRoo factory in Chattanooga! 

        Of course I had to take it to their factory since any works to frame is warranty works. And this ended up in a girl’s day trip taking my bike over there to get fixed! Of course we didn’t know how extensive the repair would be and if there would be implications like cracks in the frame ($$$) … so we dropped off the bike and went swimming! I am telling you, we had so much fun! The weather was beautiful, despite the forecast had said rain. We swam in this cool outdoor pool mastering up the courage to go on this water obstacle course! It truly was a slippery slope!

Wonna see how much fun it was? Here is a short clip: https://youtube.com/shorts/02O-bRNuFpo?si=xmTNZtmu9_mz_Rtp

There is nothing like spending a day with likeminded friends who are not afraid of having silly fun! And the best, Robbie called that my bike was fixed and ready for pick up. But before we decided to get my bike back we refueled all that spent energy. Not knowing where to go, we were intrigued by the State of Confusion. I mean why not choose a place to eat for just the name! As we sit outside all the sudden the sky opens up to a monsoon! Thank goodness we were sitting sheltered and covered, experiencing this horrendous downpour with its exhilarating energy and forceful power. Eating ceviche, tacos and lucuma ice cream - by the way just for that dessert I would go back!! 

Bellies filled, the blessings were still favoring us as the rain stops when we are ready to leave. Back to QR, my bike “Quinky” is fixed and ready for IM Choo. Thank you Robbie & team for all your help and expertise! I appreciate you & can only recommend this company and their beautiful bikes!

Quincy is back to being a 10! https://youtube.com/shorts/BafWWclWGgE?si=KW5Ot99jCl0eAziH

The countdown for IM Chattanooga can proceed! We will be back next month!

Thank you QR and of course thank you girlfriends!

Grateful & appreciative 🩷 K

Conversations!

 My dear friends, followers & supporters!

I know it has been a while since I posted last. Life has been happening including job changes and a schedule that I am still getting used to. But it’s all positive and I am glad to say that I am able to reach more people now to help them with their health & fitness journey, which is why it took me so long to be back here! Whether it’s motivation, training or just setting new goals, leading by example and connecting with people is the first step to make.

Last month I was featured in the magazine Voyage. It took me by surprise, and after going through all these interview questions, you can now read up more about me and my journey! Just click the link here and enjoy reading!

https://voyagehouston.com/interview/conversations-with-kerstin-smalls/

So, if you are in need of any type of support in your health & wellness journey, do not hesitate to reach out to me! 

In health,

K

Simply Coeur-licious!

Team Coeur!

I cannot express my gratitude enough to COEUR and their amazing triathlon clothing outfits! The clothing is so comfortable & fits so well. Minimal padding and no discomfort on the bike or run! The material is stretchy, keeps you warm and cool at the same time & it dries so quickly!

There is no reason why you cannot look good and feel good at the same time on your enduring & demanding training sessions. 

Check out all the cute outfits on www.coeursports.com - you won’t regret it!

Back to training now! Get geared up or better coeured up by joining me with team Coeur!

After all - Coeur is French and means heart. And I am sharing the love. Simply because this brand is fantastic!

🖤💙💗🤍 K

Dot Dot Dot ...

With all the kindness I am receiving, it is time to give back!

Dot Dot Dot ... TriDot! I am so happy to announce that SimKer is now powered by TriDot - an AI training platform providing triathletes and runners with a personalized and data-driven training plan and all supported with your own coach helping you to maximize your time for training and minimize injuries or burnout.

And with ME as YOUR coach monitoring all your training and wellbeing, there is no other route but to success! Let me help you TO BECOME THE BEST VERSION OF YOU! Let me be part of your journey to achieving your goals and your dreams. This training program is specific to you, with strength & conditioning training, mobility & flexibility, stretching & recovery, stress & sleep management, race prediction and all the support you need to prepare for your race.

I promise I'VE GOT U, and I promise that you will have the Best Time of Your Life, in training and during your next Triathlon or Run Race!

I have a 2-month free trial for you! Whether you are a triathlete or a runner, I can help you optimize your training for your next race success. Just click on one of the links (TriDot or RunDot) below to get started.

TriDot - for all levels of triathletes, multi-sport athletes who like to compete, runners who also like to swim and bike

RunDot - for all levels of runners, whether you are planning your first 5K or an ultra-marathon.

It doesn't matter where you are located in the world, through this platform I can connect with you in a way that will make you feel that I am right there with you, comforting you & providing you will all the dot dot dots you need to do your training!

So, just give it a try for a couple of months at no cost! 

And if you haven't decided on what race to sign up for ... whether it's a 5k or a sprint triathlon, aquabike, swimrun, marathon or an Ironman ... just go for it! I will help you get started with your training, hold you accountable and will check in with you. And this is not all ... I can also help you to get stronger, lose weight, learn about how you can adjust your stress levels and finding a solution to any sleeping problems, mobility & flexibility improvements, balance & stability strengthening, functional movement training. 

You have nothing to lose! Let's go & get started to get your health & fitness on the way!

In health,

K

"Lord of Compassion"

According to psychologists there are only 5 kinds of people in the world.

1. Conscientiousness: the efficient, well-organized, dependable, and self-sufficient person who prefer to pre-plan and aim for high achievements boosting productivity.

2. Extroversion: the sociable, talkative and outgoing person, comfortable in the spotlight and with a strong handshake.

3. Agreeableness: the trustworthy, kind, affectionate person, known for their pro-social behavior and commitment to volunteer work.

4. Openness to Experience: the curious and creative person with love for variety, broad range of interests, full of imagination and pursuits of self-actualization.

5. Neuroticism: the emotional, reactive and excitable person. 

Did you know that your personality traits are already established at a young age of 7 years old? And they are likely to predict much of your behavior as an adult. That said, of course you can change some of your personality traits despite it needing hard work and effort.

Now which one are you? 

Thinking of this "Lord of Compassion" who unexpectedly donated $$$ to support me, these words come to mind: friendly and open connection to share compassion, kind heartedly joy and positivity. This person's heart is filled with good fortune and prosperity, bright sunshine and optimism.

And my heart is filled gratitude and a love to be a better person each and every day!

Thank you so much!!!!

K