Save Your Life

You may be a really good skier, biker or driver; but you never know what can happen in a split second when another person or object shows up right in front of you.

No time to think, you have to make a quick reaction!

Last June, I was driving through an intersection when out of no where a big 350 truck came barreling towards me. I swerved quickly to the right hoping not to hit the light post, but bang and swoosh! I went into a spin and stopped in the middle of the intersection.

Luckily he hit right behind my door so I only suffered a concussion, arm and shoulder injury. With chiropractic and massage I was able to return to work within a few weeks. I trained really hard for ski season as I’m a ski racing coach and felt so strong when I started my season in November!

Remember you have to react quick.

Just a month ago I was skiing slowly down a trail, when suddenly here came a guy in a red jacket going up! Since I was going faster I jumped to the left thinking I was saving the collision, only thing is he jumped that way too…and we collided. Head on. And hard.

I fell and couldn’t get up. The pain in my leg was so severe I passed out.

I severely broke my leg, a tibia plateau decompressed fracture. I needed trauma surgery. And no walking for three months, no driving for four months.

I know quite a few others who unfortunately lost their life in the same situations. It’s so frustrating.

Now I realize it’s time to RISE.

Part of including Healthy and Fun Choices(R) in your life is learning how to let go of the negative or frustrating moments of life. You can acknowledge them and yes be frustrated, yet try not to dwell on it.

Rather use the accident as a way to complain about the horrible situation, make positive adjustments in your life that will help you in the long run.

With my last ski accident, I’ve decided to get more in shape, leaner, and stronger. I’m working at home and soon with a trainer. My goal is to lose flab and turn it into muscles where I need them.

In addition, I’m taking more time for sleep and healing. I’m really giving myself down time. I’m learning how to sit back and let others help me more instead of me trying to do it all.

And finally, I’m rolling out a new business –a whole health magazine that will share pains, frustrations, healthy choices, and positive change. It will be a source of inspiration of so many.

I have bad days and moments where I get so frustrated, and I just have to laugh at myself and apologize to others. Healing is a crazy experience when you think about it.

If I rise up through this, I’m going to be happier, healthier, and stronger. If you’d like to help, subscribe to this blog!

Create change

Everyday a fourth grader would go home, sit on the couch, eat chips and watch TV.

Just like his dad.

His dog would bark and sometimes he would throw a ball for the dog to chase. Sometimes his friends would text and instead of TV, he’d join them on Xbox. When his mom came home he would call him in for dinner but sometimes she’d bring dinner to the couch. This wasn’t just happening every once in awhile it was every day.

This isn’t just one boy that does this. There isn’t just one family that makes this choice. There are many. Hundreds. Thousands.

It is one way of life. But it’s not the only way. In order for change to happen… for people to get up more often, outside and/or eating together as a family and having conversations, you can join the movement of change.

After being in a Healthy and Fun Choices® workshop, this boy tried a challenge. The workshop made such an impression on him because he had fun, thought of things from a new angle and had an opportunity to share and discuss new ideas. This boy went home and started taking his dog for a walk around the block and set up an agility course for his dog and him to do in the back yard.

He said he was laughing more and, well, living more. Soon his dad started walking with him and their conversations increased. They became closer and their family began eating together… at the dinner table. This one challenge changed everything. The boy felt more confident in who he was and he jumped at the opportunity to share his story with others.

Positive change begins with you.

You never know, as in this story, not only was it good for the boy and his dog, the boy’s dad increased his confidence which led to a new job!

Snacks for Living

A home-maker had a cake on her counter and sent a piece of the cake to work with her husband. As she sat their home alone the cake looked so appealing… so she had one piece. Which lead to another and another and another. Suddenly toward the end of the day she realized that when her husband came home he would expect to see a cake with only one or two slices gone. So off she ran to the grocery store to get another cake… and then home to quickly eat one more piece.

Heart failure and obesity are at all time highs in the United States. Heart Disease is the #1 killer of women. Obesity adds extra weight on our organs, bones, skin and how our bodies function. Obesity makes us work harder not smarter.

So why do we keep feeding and encouraging unhealthy snacks for ourselves and our children?

Why in 2016 did my daughter receive Gatorade, Cheeze-its and Oreos as a snack after a softball game? It’s not the fault of the family that brought it… it’s the fault of our society.

Maybe it’s easier to buy and give packaged treats? Maybe it seems like it is more fun? Maybe it’s because that’s what families before this one had done? Maybe it is because this family had extras in their house or saw a good deal at the store?

Regardless, kids want to eat the treats. Unhealthy or healthy treats. Kids will likely eat the snack or reward they are presented with unless they have an allergy or simply told no.

Change takes you. And conversations around this.

Are you ready to help make the change?

The story at the start of this blog hits close to home…because not only is it true, it is my grandmother. She was such an inspiring person with a big heart. And yet, she passed away at a young age due to heart failure specifically from being obese.

Yesterday I made a post on the Kirsten Klug Facebook page about our process of giving snacks out after athletic games. Go read it and see what so many people shared on there. This is an epidemic and change can only happen by you doing it.


Come see what it’s all about at the upcoming March 5th Healthy and Fun Choices® Family Event in West Linn Adult Community Center – doors open at 9:30am

Without your contribution to the event, I would merely be a person with a big idea that wouldn’t be taken seriously. I would imagine sometimes you feel the same way, and that’s why I created these events, so that together we can create positive change! 

Please invite your friends, family and business associates! If you need a poster/flyer just send us an email.

My intention from this event is that you:

  • Meet other people with a passion for health
  • Get inspired and empowered by working with my consulting and educational programs
  • Learn something new you can share with others
  • Get connected with new customers/patients
  • Experience personal and professional growth

This is a fun event for the whole family! The purpose is to bring together citizens, business owners and city employees to an experience they will never forget. This is our third year and I am really excited about the growth and opportunity it will create! There are fifty people involved in making this event a success, so thank you for being one of them!


Tails Up

IMG_2871-2A cat jumps across the road and over blackberry bushes with a fluffy tail following. Dogs on a walk, tails raised as they follow their owner. Baby deer stand frozen with their tails up trying to decide their next move.
When change happens, tails raise.
Tails up, means alert and ready.
Tails down, indicates cowardly and resistant.
Change is constant. How do you approach change?
This morning I found peace and quiet at the top of Scouters Mtn. Just me and nature. I stretched, did yoga, and wrote.
And most importantly I realized tails up has to include getting out in nature, learning in classrooms, and participating in projects.
Flip a coin on what choice you need to make for change, did you get heads or tails? What will you do about it?
Make a change or make a choice.
Are you ready?


Crystal Clear

IMG_2857Today I brought my running shoes and after a meeting at PSU made a point of running the new bridge.
As I ran I experienced beauty all around. I saw all forms of transportation, minus the car exhaust. It made me realize why we had the opportunity to work with Dimera and Kent Hermsmeyer, who was so passionate about getting EVs on the roads back in 1998.
The crystal clear rays on the water reflected the blue sky which brought into focus the blue shades on the hillside of the condo owners who were so frustrated with the south waterfront expansion. Then I noticed the huge OHSU, PSU & OSU Sign also in blue. Coincidence or design smarts? Also bringing together my meetings and partnerships over the last few years. (More details will be revealed soon).
The sail boat on a mission. The tug boat on a mission. All going, moving, driving forward. Just like my run.
One loop I went right to left and the other loop backwards. That’s what I love about running or biking… You get to choose your path.
As is life. It’s crystal clear. You can find it, when you make it a priority.

It’s all in our words

Do our thoughts come first, or our words? Let’s not think too hard, yet realize how important our thoughts and words are, and how they ultimately drive our actions.

By just changing simple words like “I want to” to “I am going to” changes everything.

Dr. Seuss has written several books that get children imagining their next step and seeing the possibilities. For instance, “Oh The Places You Will Go” is a great example of how he allows the reader to get inside the story and become part of their future. We can use his inspiration in writing to inspire our thoughts and word choices.

Here is a simple guide line that can help us lead in the direction of our dreams:

1. Listen to your five senses. This will help you become more aware of them. What is each sense responsible for?

2. Become aware of what words you choose to share with others. Do you say something good they can benefit from? Do you share your concerns or do you blurt more than think?

3. Write about or draw images about what you are focusing on and sharing with others. How do your stories relate to who you are? Do you like the pictures you are drawing or writing about? If not, how can you change your thoughts and words to get yourself to feel better?

As you become more aware, begin to choose the positive words for your thoughts and what you share with others. Positive words include: “you can” “be” “choices”

What words can you change today that will point you in your positive future? Do you use any of these words

In addition to the words we use, the stories we tell ourselves and share with others can also be motivating or limiting. How often do you create stories that limit you? How about motivate you or others?

Family Event

Join us at Alpenrose Dairy on January 25th, 2014. When you arrive, you’ll receive an activity workbook that walks you through the days program including educational activities, workshops and performances. You can move through the foyer or join us in the theatre for a variety of performances. Our intention is that the fun, educational event will help increase conversations around healthy, fun choices.

An event where children, parents, teachers and community members come together to enjoy healthy and fun classes, performances and workshops!
• Taste fresh, colorful foods
• Expand health awareness
• Play healthy, fun games
• Learn proper tooth brushing
• Design a fitness routine
• Test saving, donating & spending skills
• Take home an activity book


Healthy Parenting Decisions

Parents can never be too early to begin thinking about the health of themselves, their family and their children. The health of an individual allows or burdens growth and learning. When we are the healthiest, our brain and body is open to all that surrounds us. We are able to love, listen, receive and participate.

As a parent you get to have an amazing experience raising your child. Imagine everything that you will learn, discover and see from a different angle. It is an exciting time of your life! Here are a few topics up for discussion:

Your brain’s most remarkable feature enables you to think about how you feel. No other animal in the world has this ability. That’s also why your thought processes, attitude choices and communications can be so challenging.

In order to enjoy parenting to the fullest, to experience everything, a positive attitude is necessary. It allows you to lead with confidence and conscious choice. By demonstrating a positive attitude to your child(ren) you are being an important role model in their life.

Your attitude is seen the moment you get up. It’s seen when you react to something that happened whether it was an accident or not. Your attitude is what is shown as you walk, run or skip through the day. Your child(ren) pick up on your attitude, so if their attitude is frustrating you, look at yours first and make the adjustments to yourself.

How do you handle spilled milk all over the kitchen? Can you look at it as a new way to clean the kitchen! And a simple lesson about accidents…that they just happen. When an accident like spilled milk or a fall on the rocks happens, I do not believe it is the time for punishing, getting upset, or introducing a consequence. Your child will naturally feel bad about the situation. Your reaction will help them learn and give them ideas on how to creatively solve problems. You could simply ask them to help clean up the mess or play a game to see who can clean up the spilled milk in their area the fastest!

Time Outs
My daughter learned how to count to 20 by the time she was 2 because I was doing what I thought I was supposed to do as a parent. However, time outs for my daughter typically made her more anxious and frustrated. So I decided to turn it into a learning experience and have her count while she was taking a break.

I remember we had some friends at that time put their kids in time outs all the time. In fact, they had a time out chair and sometimes I believe their girls would do unkind behavior just to get the attention of the chair.

My son is always on the go, so a time out was just not possible for him. It took him longer to learn how to count, but I have realized that the time out consequence could be more harmful for his imaginary mind. When he does something that is unkind or harmful, we talk about it and use acting or play to show how it could be handled differently.

I’ve realized each child and each experience is different. The only right way is through love and conversation.

Chores or Cleaning House
Clean up is necessary on a daily basis. Having our children help us gives them responsibility and appreciation of the environment in which they live. Encourage friends after play dates to help clean up the play room as well. Play some music to keep it fun, introduce a contest or have children pick colors or choose specific items they pick up only.

By simply changing the word from “chores” to “activities” we can get more enthusiastic about the experience. My favorite is turning the dishwasher loading into a puzzle. How many items can I fit in at one time?