Archive for the ‘Other’ Category

Introducing Breakaway Wellness Coaching

Saturday, November 3rd, 2018

I am excited to let you know that I am now a certified Health and Wellness Coach (CHWC) through WellCoaches School of Coaching and I am open for business in my new practice Breakaway Wellness Coaching. I am offering individual one-on-one coaching as well as corporate health and wellness coaching programs. As with many service-based businesses, I know I cannot do this alone, and that referrals are what help start a practice.  I’d be humbled to receive your referrals, knowing that you trust in my expertise and competency. You’ll find my contact information at the end of this posting.

Do you have a client, patient, friend, coworker, family member or neighbor who is not content with their health or wellness and is ready to put in some work to make changes, but just seems unsure how to move forward? Breakaway Wellness Coaching can help get them started on a new path towards wellness. (Coaching is as effective over the phone as in person, if not more so. The phone allows for a deeper level of listening and the convenience makes it easier for clients to commit to, and keep appointments. We don’t even need to be in the same city or time zone!)

What is a Health and Wellness Coach?

We are not going to tell you what is best for you, what to do, or what to eat. Nor are we therapists or counselors. We help clients and patients to discover their own path to better well-being. Drawing on a number of techniques and theories (Motivational Interviewing, Appreciative Inquiry, NonViolent Communication, Social Cognitive Theory and Positive Psychology), a skilled Health and Wellness Coach comes from a place of non-judgment and curiosity.

There are many different things that can influence a person’s well-being. Your individual wellness coaching journey will be unique to you and could include: mindset/attitude, exercise, nutrition, sleep quality, and stress control.

The Coaching Process:

The coaching process I use is centered on a client-based wellness vision, in which you set realistic and attainable 3-month goals and design weekly goals (or action-oriented experiments) – the small steps that will help move you towards your wellness vision.

I assist clients in achieving their wellness vision by using mindful listening, reflections and inquiring questions. This helps clients to uncover what is important to them and discover their strengths, clarify their values, and identify their motivators.  We brainstorm possibilities, focus on successes (looking at what is working, or has worked, instead of focusing on what doesn’t) and harness strengths to overcome barriers to support the wellness vision. This process has proven to be highly successful in helping clients navigate from where they are now to where they want to be.  WellCoaches report that 70% of 3-month goals are achieved using this approach.

The end result of Health and Wellness Coaching can lead to increased personal responsibility, self motivation, self-confidence, the ability to self-discover, and increased self-efficacy. It leaves clients feeling they are in control, with a sense of accomplishment, and they have strategies to fall back on to help overcome future challenges.

Why there is a need for Health and Wellness Coaching:

Lifestyle behaviors affect our wellness, and today people are struggling to making changes or having a hard time making them stick, despite knowing that falling back on old habits is adversely affecting their health and wellness. Why is this?

  • Telling people that they need to change the way they are living rarely results in lasting sustainable change.
  • Information overload has never been greater.  With so many health and wellness guidelines, services and products available, it is increasingly hard to create and initiate our own wellness path. It leaves people confused and ambivalent.
  • In our everyday lives we are pulled in many directions. Many of us are losing the ability to be mindful and present, and we end up operating on autopilot.  It is hard to change a behavior if we’re not present and aware. It is easy to see obstacles, and our wellness isn’t made a priority.

Attempting to change lifelong habits amid all this information clutter and confusion can be a daunting task.  This is where Health and Wellness Coaching comes in.


Thank you for your time.  If you have a referral in mind or would like to find out more about my practice, you can contact me here:

– Julie Browning

Breakaway Wellness Coaching
Subscribe to my Health & Wellness List

US Forest Service Road 13

Tuesday, January 23rd, 2018

I wrote the following during a late afternoon solo ride on FS road 13 last September, 2017. At the time I didn’t know that the smoke I was smelling was from the Eagle Creek fire.


FS Road 13
One lane Forest Service Road,
Winding, narrow and steep.
Potholes, sink holes, loose gravel and darting chip monks to avoid.
Tree canopies touching, providing shade on hot summer afternoons.
Moss covered center lines with weeds encroaching, reclaiming the road.
The road splits, then splits again.
The absence of road signs. No reassurance you’re on the right path.
Occasional animal scat serves to remind that you’re the intruder.
No cars. No people. Just me, my bike, the forest and its life.
Solitary time. Soaking it in.
Then the moment is changed by the hint of forest fire smoke in the air. A reminder of the forests vulnerability.
The Ranger tells me it’s time to turn around.


Roundup Time

Tuesday, January 31st, 2012

‘Roundup Time’ is a chance for me to post about things that caught my eye over the last month or so.

New Tri Shop in Portland (well Beaverton to be exact).

Epic Tri Shop

Bike Gallery has opened up a Triathlon store called Epic Tri. The new store is located in the existing Bike Gallery Beaverton location (12345 SW Canyon Rd, Beaverton, Oregon 97005 503-641-2580).

Cycle Oregon – Registration process

Cycle Oregon

Cycle Oregon

Cycle Oregon New registration process!
Registration will be online only, and opens Feb. 7 at 9:00 p.m. (PST).

Shit Cyclists Say

Shit Cyclists Say

Shit Cyclists Say

If you haven’t seen this yet; it is worth a watch. 


Natural Running Book

Natural Running Book

I’m about half way through this book. I didn’t learn too much in the first few chapters. But now I’m into some more interesting material that focuses on drills and biomechanics.

Swimming Pools:
Traveling and want to find a pool? Check out or download an app called swimradar (includes international locations too). 

And while we’re on the topic of swimming; here is a worthy video to check out that takes a look at technique.

Tight IT band?
Try foam rolling. Here is a video on how to.

Strava App



Looking for a free cycling app for your smart phone? I downloaded Strava and have been using it for a few months now. For someone who hasn’t had a cycling computer in ages (probably about 10 years), it is nice to have some data to look at. And data that is easily accessible and easy to understand. You can set up segments. A segment is a stretch of road (or trail for that matter) that you and all other riders that ride that stretch will be automatically timed and ranked each time it is ridden.

Winter Riding

Wednesday, November 30th, 2011

I started cycling when I was a student in New Mexico. Without a car, I used my mountain bike to get around town and to class on time.  It was at a local running race I met Virginia, who thought I would enjoy triathlons. She lent me a 56cm Schwin road bike. It was way too big (I ride a 52cm).  Nevertheless, it got me started. I loved riding in Las Cruces; lots of quiet roads around pecan orchards and chile fields. Not to mention the mild winters (no rain, no snow, no frosts, no cold temperatures to deal with….).  When I moved to Portland for work, I didn’t own a rain jacket, or even a long sleeve cycling jersey for that matter. I’d never heard of shoe covers or booties. Or even know you could set up a dedicated bike for riding in the rain.  Over a few years I got an education in how to ride in Portland through the winter months.

It took a couple of seasons to figure it out. And even now, over 15 years later, every year I seem to learn something, discover a new product, or find ways to mentally deal with riding in the rain. 

Service your “Good” Bike
This time of year, I hang up my “good” bike and dust off my rain bike. Before putting my good bike away for its winter hibernation, I take some time work on it (or at least my favorite shop, Cyclepath, does!) so it will be ready to go when that nice spring weather hits us.  I know this seems a long time away; but when spring rolls around you’ll be thankful you have a bike ready to go. Here is a list of things to do:

  • Check brake pads and replace if they are worn.
  • New Chain (it’s a good idea to replace the chain at least once a year.  Over time it stretches, and it will wear the cogs out so that it won’t shift as well). And it is cheaper to replace a chain than worn out cassettes or cranks.  Believe me….
  • Wash bike
  • Check frame for cracks, especially around the welds.  Cracks in paint can be actual cracks in the frame, have your shop check out any suspect areas.
  • Check wheels for loose spokes and for cracks around the spokes as they enter the rim, and also check the breaking surface.  If the braking surface is wearing down and is concave, think about getting another wheel.
  • Have the headset and bottom bracket checked, they may need an overhaul.
  • Replace cables and cable housing.

Winter Riding
There’s no doubt about it, equipping yourself and your bike to ride in the dark, cold, and rain can make your winter riding days more enjoyable and safer. 

 STAY WARM & DRY – you use up a lot of energy trying to stay warm. Here are some tips to help.

Winter Accessories

Winter Accessories

  • Base layers (Outwet or Icebreaker)
  • Arm warmers and Leg warmers (Endura or Outwet)
  • Vest
  • Socks (I like the 4 inch wool socks by Swiftwick)
  • Rain Jacket (one that is breathable and packable. or
  • Thermal windproof Jacket (Etxe Ondo make some awesome jackets that can’t be beat. On the expensive side, but they do last for a long time. Consider it an investment. I’ve had my EtxeOndo Jacket for going on 7 years and it still works well).
Outwet Winter Accessories

Outwet Winter Accessories

  • Booties and Gloves (On long, wet rides consider carrying a second pair of gloves to change into). Currently, I’m using the Deluge Glove and Illumite Booties by Endura. So far so good. In the past I have used a waterproof spray (from REI) to help keep my gloves and booties drier for longer. Depending on how much you ride, I usually would end up re-spraying gloves/booties 2- 3 times during the winter months.
  • Helmet cover or tape up the vents.
  • Head band to keep your ears warm or a skull cap or full balaclava. I’m using the Outwet headband and neck gaitor. If it isn’t that cold, I wear a Cap under my helmet to keep rain/spray out of eyes.
  • Clear lens or orange lens glasses.
  • For those that really struggle with the cold, consider using an embrocation; a warming potion. There are lots out there to choose from: Mad Alchemy, DZ Nuts, Born to name a few.

BE SEEN – Always assume that you are invisible. This helps me ride more defensively.

  • Bright clothing is great during the day. However, a bright yellow jacket at night looks grey.
  • Reflective clothing is better at night. Look for jackets with plenty of reflective detail (make sure you don’t cover up that reflective detail with a camelbak or messenger bag. Another option is a reflective vest. You can buy reflective ribbon from sewing shops. This can be added to booties, back packs, etc.  Studies have shown that moving parts stand out and catch driver’s attention. I’ve added reflective tape to sides and backs of booties/shoe covers.
Endura's Gridlock Rain Jacket

Endura's Gridlock Rain Jacket

  • Add reflective tape or plastic strips to bike frame and fenders. Plastic strips can be found at most bike shops.
  • Tail lights and headlights. These are not just for evening commuters. During the day, on very overcast gray days or foggy /misty days, tail lights help others see you easier. I like the Light and Motion brand. They are bright, light in weight, and rechargeable. Made in USA too.
  • Safety in numbers; Ride with a partner. It can be easier for cars to see two bikes rather than just one.
  • Choose your route wisely. Opt for low traffic streets, wide streets, well lit streets, roads with bike lanes, or bike paths. Living in Portland there are a few good resources available for maps. One of my favorite maps uses a color coded system to show you which roads are low traffic, have a bike lane, etc. And here is another great map for Washington County.


  • Fenders are a must. They keep down spray from the road. If the road is wet, and you don’t have fender, you will get wet and cold in a heart beat. If you ride with a group install a courtesy flap too (a courtesy flap is an extension on the rear fender to further eliminate spray off the back wheel.  This prevents the person riding directly behind you from getting soaked from your rear wheel spray. It can be as simple as a flap made of duct tape or a bolted on piece of plastic. Rainy day make some great reflective mud flaps.Most group rides will not let you participate on wet days unless you have full fenders. 
Rainy Day Mud Flaps

Rainy Day Mud Flaps

  • Check your tires for wear. Don’t wait until you have a series of flats to replace them. For winter riding I like wider tires (25-30 mm) and ones with “built-in” liners are much less susceptible to flats.  The Specialized Armadillos are a great winter tire, as are the Vittoria Randonneur
  • Always carry 2 spare inner tubes, tire levers, a pump (or co2 cartridges), a patch kit, and an Allen wrench tool.  I have a saddle bag big enough to carry all this stuff.  I have an equipped saddle bag for each bike so I don’t have to keep switching.   
  • Despite low temperatures you still need to eat and drink.  It can take a lot of energy to keep warm (up to 10% of your energy output while riding on a cold day can go towards just keeping warm). Make sure you have enough supplies to see you through your ride.
  • Warm-up slowly.
  • Carry a cell phone, cash (just in case money) and route maps.
  • Tell a friend or family member where you are riding.

BE SMART: Your own Comfort Level

Everyone has a different comfort level when it comes to riding in inclement weather. If you and your bike are adequately equipped, the question comes down to whether you feel the conditions are safe. Some useful guidelines are as follows:

  • Avoid riding early morning when it is typically colder (let the frost/ice patches melt).
  • Avoid riding late afternoon as the light is fading.
  • Black Ice is a thin layer ice covering the road. It looks like a wet pavement. Avoid it if you can. If you must ride over black ice, do the following:

-Slow down before you get to the ice.
-Ride straight and coast across it. Keep smooth and relaxed. Avoid turning, braking, or accelerating.
-Look for ice in shaped areas, bridges etc. If you do have to brake, look for dry areas and use your rear brake only.
-If I doubt, dismount and walk.

 If you are struggling with riding outside here are a couple of things you can do:  

  • Switch your schedule around. If you are fortunate enough to have a flexible schedule that allows you to be selective when you ride, watch the weather reports for the better days.
  • Find riding partners. With a commitment it is a whole lot easier to deal with the weather.  Misery loves company, right?
  • Split the difference. Ride inside on rollers or a stationary trainer for 1 hr and then outside for 1-1:30 hrs to give a decent ride time.

Environmental Working Group (EWG)

Monday, June 13th, 2011

How do you know if a product is free of toxins and safe to use?

100% Natural

100% Natural

Just because something has “Natural”, or even “Organic” on the packaging doesn’t mean to say it is good for us.  It can be hard to make sense of all the information out there on the web. One resource I regularly turn to is the Environmental Working Group’s website . It’s a great resource that I use to help me make better purchasing decisions. 

Cosmetics and Toiletries

Cosmetics and Toiletries

Their Skindeep website provides a wealth of information on cosmetics (this includes sun screens, toothpastes, shampoos, shower gels, lotions, etc.). The depth of products is quite impressive (they claim 65,000 to be exact). And they also review a lot of children’s products.

Fruits and Vegetables

Fruits and Vegetables

Foodnews is another section of their website that I visit. They issue a list of “dirty” fruits and vegetables.  The following fruits and vegetables tested high for pesticide residue:

1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Imported Nectarines
7. Imported Grapes
8. Sweet Bell Peppers
9. Potatoes
10. Blueberries

I always try to buy organic fruits and vegetables. For various reasons, this is sometimes not always possible.  That’s when I use this list to help me decide what products to buy and what not to buy.

Take a look and bookmark this site. It’s a great resource.