Jennie Schuman, Author at Athletic Mentors

My Journey to a Boston Qualifier “BQ” Marathon

August 25th, 2025 by Jennie Schuman

My name is Ellie, a new AM athlete signing this past June. SO happy to be part of this team and represent its message. A little bit about me: I was a former collegiate soccer player at Winona State University, now chasing new athletic adventures through endurance sports. Since graduating undergrad in 2023, I have taken up marathon running and began cycling in Summer of 2024. Now, I have signed up for my first triathlon, set to take place on June 26th!

For my first blog post, I have decided to share my journey of qualifying for the Boston Marathon 2026.

I’ve had my eyes on Boston ever since I started marathon racing in 2023. From the moment I crossed the finish line at my first race in Eau Claire, Wisconsin, I knew I was hooked—and that qualifying for the Boston Marathon was a goal worth chasing.

My first marathon was a rude awakening to 26.2 miles we raced in below freezing conditions with sleet and 20 mph winds. Eau Claire is also known for their hills, which I was not prepared for. I only consumed 3 gels and did not carry water with me on the course. I was cold, underprepared, under fueled and dehydrated. However, crossing that finish line made the 16 weeks of preparation and 3 hours and 47 minutes of grit worth it. Found by friends armed with Coke and a banana, I was collapsed on a near-by wall, soaked with sleet, and sweat, hair knotted, and face crusted over with dried salt experiencing the epitome of life’s simplicity. I became addicted that day; addicted to the to the process and true exhaustion, to the shear emotion of crossing the finish line and seeing loved ones there to support me and to the massive endorphin rush from mile 1 to 26.2.

That first race taught me a lot. I didn’t qualify, but I came away with some key lessons to be learned and applied to future races. Adapting and improving every day is the name of the game; how do I get to be 1% better each day, which snowballs into achieving my dream. I didn’t hit my BQ time, but I sure became hungry to prove to myself that I could earn a spot on that iconic Massachusetts course next year.

My next race was May 2024 at the Zeigler Kalamazoo Marathon. I moved to Kalamazoo the summer of 2023 due to starting grad school at WMU. Race preparation looked a little different this time: I built a 20-week training plan straight from the Boston Marathon website. I followed it closely—weekly rest days, a mileage cap, speed work 2–3 times per week, and hill training 1–2 times a week. Since moving to Kalamazoo, I had also grown my community of running buddies, which made the training miles something I looked forward to. I focused on fueling, rest, and strength training 2-3 times a week. All of which allowed me to be injury-free and avoid bonking late in the cycle. It was essential that I planned each day to ensure that I was able to juggle 20 credits with trainings, social outings, volunteering, working and me-time. It’s safe to say that I filled my calendar and school planner, leaving no available space.

Race day came in a blink of an eye. I awoke around 4am to start carb loading and caffeine dosing before crossing the start at 7am in Downtown Kalamazoo. I had a pit crew that road on bikes around the course, cheering me on and providing feedback on my progress towards my goal time of 3:30. I carried a water bottle, crushed 5 gels and ate hills for breakfast, leaving no crumbs. With the last 10k to go I needed to drop 2 minutes to cross the finish with a BQ time. I switched into gear and left everything out on the course. I finished with a BQ time of 3:27. Come to find out, it wasn’t enough to secure a spot for April 2025 due to field size limits. Being so close—yet still falling short was a punch in the gut but added fuel to the fire.

Next up: the Bayshore Marathon in Traverse City. I selected this race due the shear speed of the course that takes you around the iconic Michigan lakeshore. My goal for Bayshore was to run a 3:15. Well, I could have had a better start to my training block; I came down with COVID my first week of training which took the air right out of my lungs. I was on a no running protocol for a week took another week to recover. By week 4, was back to it. I used the same training framework from last year but adjusted my paces to match my goal of averaging 7:30 per mile. I trained with faster runners, challenged myself in every workout, and stayed committed.

During this block I found myself to be physically and mentally stronger. I ran smarter, paying attention to how my body felt each day; honoring my easy run paces, and pushing it hard when it counted—during simulations, tempos, and mile repeats. When race eve arrived, I felt ready and confident. The two pieces of sour dough toast and two servings of spaghetti was the perfect cap off to the night. Wakeup call was at 4:30am to get to the bus at 6:30am for pick up. Start time was 7:15am, enough time to sneak a few pre-race photos and say hi to my family. My plan was to stick with the 3:15 pacer group, not letting them out of my sight. I ran Bayshore beautifully. Again, I brought along my emotional support water bottle, downed 5 gels, and made friends along the course which made the miles fly by. I finished the race strong crossing the finish line in 3:14 with energy still left in the tank. No second guessing, no narrow margins—I officially punched my ticket to Boston 2026. The sheer joy and sense of accomplishment I felt when I walked through the shoot brought me to tears. To celebrate with friends and family made this accomplishment that much sweeter and a life-long memory.

The application process opens in September, and my official Boston training begins in December.

What Is Health Coaching?

June 17th, 2025 by Jennie Schuman

A Health Coach is a supportive partner who helps individuals make lasting lifestyle changes to improve their overall well-being and quality of life.

Health Coaches work with people to develop healthier habits in areas such as nutrition, physical activity, stress management, sleep, and emotional well-being. Whether someone wants to lose weight, feel more energized, reduce stress, or simply live a healthier lifestyle, a Health Coach uses evidence-based strategies to help them achieve meaningful, sustainable results.

While Health Coaches may provide information when asked, they don’t diagnose or prescribe unless licensed to do so in a specific healthcare field.

How Does It Work?

Health Coaching is a personalized and collaborative process. The coach helps the client clarify their vision of well-being and identify the behaviors that will support it.

Together, the coach and client:

*Explore which areas of health and well-being the client wants to improve
*Identify the client’s unique strengths, values, and motivations
*Develop practical strategies to create lasting change
*Set realistic, meaningful goals
*Clarify motivations behind their goals
*Meet regularly to track progress, navigate challenges, and celebrate successes

Health Coaching is not about being told what to do—it’s about being empowered to make choices that align with one’s own values and lifestyle.

Who Can Benefit from a Health Coach?

A Health Coach can be a valuable partner for people who:

* Are looking to improve one or more areas of health and well-being
* Are open to making lifestyle changes to support better health
* Want accountability, structure, and encouragement along the way
* Are seeking a partner in their journey to better well-being

Ready to Invest in Your Health?

If you’re looking to make positive changes that last—whether it’s eating better, moving more, managing stress, or improving your daily routines—a Health Coach can help you get there.

The Health Impact Of Stress

June 9th, 2025 by Jennie Schuman

More than half of all Americans report experiencing stress on a daily basis, making the United States one of the most stressed-out nations in the world. Unfortunately, chronic and long-term stress can greatly increase your risk of developing a serious health condition. Too much stress can lead to health issues such as insomnia, anxiety or depression, low morale, short temper, headaches, stomachaches, and back problems.

What is stress?

Stress is your body’s natural response to any type of demand. It is a feeling of emotional or physical tension in response to an event or thought that causes you to be angry, nervous or frustrated. For example, you may feel stressed out about meeting a deadline or when traveling. Short-term instances of stress are not typically harmful to your long-term health.
Prolonged stress that is not addressed can become a serious health concern and can lead to burnout. Examples of chronic and long-term stress include financial troubles and heavy workloads. Stress that is left unchecked can contribute to health problems like heart disease, diabetes, high blood pressure, and obesity.

Not All Stress is Bad

In a dangerous situation, stress signals the body to prepare to face a threat or flee to safety. In these situations, your pulse quickens, you breathe faster, your muscles tense, and your brain uses more oxygen and increases activity—all functions aimed at survival and in response to stress. In non-life-threatening situations, stress can motivate people, such as when they need to take a test or interview for a new job.

What are the symptoms of stress?

Chronic stress affects your mental health, and can lead to depression and anxiety disorder. Stress can also show itself in other ways too, such as back pain, poor focus, and headaches. Here are some other signals that you may be feeling stressed:
* Trouble sleeping or fatigue
* Feelings of anxiety, depression, irritability, restlessness or anger
* Upset stomach
* Change in appetite
* Social withdrawal
* Chest pain

How can you manage stress levels?

While it may not be possible to eliminate all of the stressors in your life, there are plenty of ways to reduce its effects. If you take practical steps to manage your stress, you may reduce the risk of negative health effects. Here are some tips that may help you cope with stress:
* Plan and prioritize your most important responsibilities.
* Limit interruptions so you don’t have to refocus each time you’re distracted. Some ways to limit distractions include using a Do Not Disturb function on your phone or blocking off time on your calendar to finish a project.
* Take breaks away from your workstation to mentally regroup. Consider going for a short walk to re-energize your mind.
* Get some exercise to work off your stress. Exercise releases endorphins that can help you relax. Just 30 minutes per day of walking can help boost your mood and improve your health.
* Try meditating. Meditation is an activity that can calm your mind and keep you focused on the present.
* Try a relaxing activity. Explore relaxation or wellness programs, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy and relaxing activities (for example, join our Live Yoga classes!).
* Learn to say no. Often, we over schedule ourselves, which can lead to feelings of stress. Don’t be afraid to say no to taking on a project or going to an event if you need a break or time for yourself.
* Listen to relaxing music to help you calm down.
* Take time off from work to clear your mind.
* Avoid caffeine, as this stimulant has been proven to exacerbate feelings of stress.
* Stay connected. You are not alone. Keep in touch with people who can provide emotional support and practical help. To reduce stress, ask for help from friends, family, and community or religious organizations.

Getting Help to Reduce Stress

If the stress in your life becomes more than you can bear or manage with these simple techniques, consider seeking professional assistance. A knowledgeable professional will be able to work with you to devise time management skills and stress-reducing techniques.More than half of all Americans report experiencing stress on a daily basis, making the United States one of the most stressed-out nations in the world. Unfortunately, chronic and long-term stress can greatly increase your risk of developing a serious health condition. Too much stress can lead to health issues such as insomnia, anxiety or depression, low morale, short temper, headaches, stomachaches, and back problems.

The Impact Social Media Has On Mental Health

June 9th, 2025 by Jennie Schuman

The usage of social media and gaming has been a hot topic for a number of years, but only recently were studies conducted to truly understand the effects that prolonged online exposure can have on mental health and the brain. Not all connections to social media are negative though, and some benefits can come from a healthy balance of time online.

Benefits can include:

Communicate and stay up to date with family and friends around the world.
Find new friends and communities; network with other people who share similar interests or ambitions.
Join or promote worthwhile causes; raise awareness on important issues.
Seek or offer emotional support during tough times.
Find vital social connections if you live in a remote area, for example, or have limited independence or social anxiety that impedes your ability to get out.
Find an outlet for your creativity and self-expression.
Discover (with care) sources of valuable information and learning.
However there can be negative effects if there has been prolonged time spent online. Multiple studies have found a strong link between heavy social media and an increased risk for depression, anxiety, loneliness, self-harm, and even suicidal thoughts.

Some potential negative effects:

Inadequacy about your life or appearance. Even if you know that images you are viewing on social media are manipulated, they can still make you feel insecure about how you look or what is going on in your own life. Similarly, we are all aware that other people tend to share just the highlights of their lives, rarely the low points that everyone experiences. But that does not lessen those feelings of envy and dissatisfaction when you are scrolling through a friend’s airbrushed photos of their tropical beach holiday or reading about their exciting new promotion at work.

Fear of missing out (FOMO) and social media addiction. While FOMO has been around far longer than social media, sites such as Facebook and Instagram seem to exacerbate feelings that others are having more fun or living better lives than you are. The idea that you are missing out on certain things can impact your self-esteem, trigger anxiety, and fuel even greater social media use, much like an addiction. FOMO can compel you to pick up your phone every few minutes to check for updates, or compulsively respond to each and every alert—even if that means taking risks while you are driving, missing out on sleep at night, or prioritizing social media interaction over real world relationships.

Isolation. Multiple studies have found that high usage of Facebook, Snapchat, and Instagram increases rather than decreases feelings of loneliness. Conversely, the studies found that reducing social media usage can actually make you feel less lonely and isolated and improve your overall wellbeing.

Depression and anxiety. Human beings need face-to-face contact to be mentally healthy. Nothing reduces stress and boosts your mood faster or more effectively than eye-to-eye contact with someone who cares about you. The more you prioritize social media interaction over in-person relationships, the more you are at risk for developing or exacerbating mood disorders such as anxiety and depression.

Cyberbullying. About 10 percent of teens report being bullied on social media and many other users are subjected to offensive comments. Social media platforms such as “X” can be hotspots for spreading hurtful rumors, lies, and abuse that can leave lasting emotional scars.

Self-absorption. Sharing endless selfies and all your innermost thoughts on social media can create an unhealthy self-centeredness and distance you from real-life connections.

What’s driving social media usage:

These days, most of us access social media via our smartphones or tablets. While this makes it very convenient to keep in touch, it also means that social media is always accessible. This round-the-clock, hyper connectivity can trigger impulse control problems, the constant alerts and notifications affecting your concentration and focus, disturbing your sleep, and making you addicted to your phone.

Social media platforms are designed to snare your attention, keep you online, and have you repeatedly checking your screen for updates. It is how the companies make money. But, much like a gambling compulsion or an addiction to nicotine, alcohol, or drugs, social media use can create psychological cravings. When you receive a like, a share, or a favorable reaction to a post, it can trigger the release of dopamine in the brain, the same “reward” chemical that follows winning on a slot machine, taking a bite of chocolate, or lighting up a cigarette, for example. The more you are rewarded, the more time you want to spend on social media, even if it becomes detrimental to other aspects of your life.

How social media use affects adolescent brain development:

Previous research has shown a connection between high levels of social media use and increased depression among middle and high school youth, with new evidence that social media can also alter brain development increasing the emotional processing of the brain and decreasing the intellectual processing.

Starting around age 10, children’s brains undergo a fundamental shift that spurs them to seek social rewards, including attention and approval from their peers. Between the ages of 10 and 12, changes in the brain make social rewards—compliments on a new hairstyle, laughter from a classmate—start to feel a lot more satisfying. Specifically, receptors for the “happy hormones” oxytocin and dopamine multiply in a part of the brain called the ventral striatum, making preteens extra sensitive to attention and admiration from others. We know that social media activity is closely tied to the ventral striatum, this region gets a dopamine and oxytocin rush whenever we experience social rewards. Thus making children extremely vulnerable to feedback online, changing how their brain processes and significantly influencing their mental health, especially if feedback is negative.

Marnie Thomas LPC
Licensed Professional Counselor
Intentional Growth LLC
(269) 447-1211
https://intentionalgrowthllc.com/

Meet Nick Galanis – Junior Triathlete

June 3rd, 2025 by Jennie Schuman

May 2nd, 2025 by JoAnn Cranson

By: Nick Galanis

My name is Nick Galanis, and I am 13 years old in 7th grade.

Throughout the year, I actively participate in five different sports: wrestling, swimming, cross country, track, and triathlon. I have a passion for pushing my limits in new competitive settings, and each sport offers exciting opportunities for personal growth while fostering teamwork as we all strive toward a shared goal. Wrestling, in particular, is one of my favorite sports. I thrive on the intensity of competition and deeply value the camaraderie of the team, which motivates me to consistently improve—becoming quicker, stronger, and setting new personal records.

My name is Nick Galanis, and I am 13 years old in 7th grade.

I stumbled upon triathlon by chance when my parents suggested I consider participating in the DeWitt Duathlon last summer. Without hesitation, I agreed, and with my dad’s guidance, I started training the very next day. By race day, I felt both mentally and physically prepared, and while nervous I was ecstatic to secure first place overall. That experience ignited a profound passion for the sport, and since my parents agreed to enroll me in my first official triathlon shortly after, I haven’t looked back. My love for triathlon continues to flourish, and it means the world to see my parents and twin sister supporting me and cheering from the sidelines at every event.

Many athletes inspire me, but Sam Long stands out the most. Watching him compete, I admire his kindness and respect toward his fellow racers. His unwavering positivity and sportsmanship—regardless of the outcome—are qualities I deeply respect and strive to emulate in my own athletic journey.

Looking ahead to the next season, my goal is to place in the top 20 at the US Junior National Triathlon. To achieve this, I am focusing on improving my weakest discipline: cycling. I’ve created a detailed training calendar to track my progress and ensure I meet my daily goals. By staying consistent with my routine—both in and out of season—and dedicating time to all three triathlon disciplines, I aim to achieve new personal records and reach important milestones in pursuit of my top-20 goal.

In five years, I see myself continuing to compete in my favorite sports, driven by the same determination and love for improvement. My ultimate dream is to attend one of the United States Military Academy’s, allowing me to serve my country and continue striving for excellence in both academics and athletics.

Tired of Being Tired?

May 6th, 2025 by Jennie Schuman

Let’s Fix That!

Waking up after a full night of uninterrupted sleep feels amazing! Unfortunately, about 1 in 3 adults don’t get enough sleep. We hear a lot about the importance of a good night’s sleep and receive many tips on improving the quality and quantity of sleep. If you’re like me, understanding the reason behind things inspires lasting changes.
Knowing that blue light from screens messes with my melatonin and that alcohol disrupts my sleep makes me want to put down my Kindle and skip the nightcap earlier in the evening.

Why is sleep important?

Sleep is not a luxury; it is essential for our physical, mental, and emotional health, as well as healing.

Here are some of the top functions of sleep:
* Restoration – Allows your body to repair tissues and build muscle
* Immunity – Boosts the immune system and helps fight off infections and illnesses
* Energy – Recharges energy stores
* Hormones – Balances hormones like insulin function, helping maintain blood sugar level
* Heart – Reduces the risk of heart disease and stroke by lowering blood pressure and reducing inflammation
* Performance – Enhances reaction time, coordination, and overall physical and mental performance
* Memory – Helps organize and store memories, improving learning and problem-solving skills
* Brain health – Clears out waste and toxins in the brain, preventing mental fog
* Learning – Restores the brain’s capacity for absorbing new information, preparing it for learning
* Mood – Improves mood and reduces irritability

What can impact quality and quantity of sleep?

* Caffeine blocks adenosine, a brain chemical that promotes relaxation and deep sleep, while also stimulating the nervous system. There are many factors that impact how long it takes to metabolize caffeine, and it varies from person to person.
Tip: Limit caffeine intake at least 6-8 hours before bedtime.

* Alcohol may help you fall asleep more quickly as it has a sedative effect on the brain. But it disrupts the sleep stages, causes fragmented sleep and may lead to waking up more often during the night. Once alcohol is metabolized, there can be a rebound effect where the body becomes more alert, leading to early awakenings and difficulty returning to sleep.
For every serving of alcohol, sleep is impacted for two hours. Half a bottle of wine could impact you for 4-5 hours.
Tip: Avoid alcohol close to bedtime.

* Nicotine impacts sleep by stimulating the nervous system, delaying sleep onset, disrupting sleep cycles, and causing nighttime awakenings.
Tip: Avoid nicotine, particularly in the hours leading up to bedtime.
Food that is high in sugar or fat can lead to restless sleep and blood sugar fluctuations. Eating large meals close to bedtime can also lead to discomfort, making it harder to fall asleep.

These are foods that can help promote sleep:

* Foods rich in tryptophan (e.g., turkey, nuts, dairy) can help the body produce serotonin and melatonin, which regulate sleep.
* Complex carbohydrates (e.g., whole grains, oatmeal) help increase tryptophan uptake by the brain.
* Foods high in magnesium (e.g., leafy greens, bananas) and potassium (e.g., bananas, sweet potatoes) can relax muscles and nerves, aiding in sleep.
* Cherries and kiwis are natural sources of melatonin, which helps regulate the sleep-wake cycle.
Tip: Eat your last large meal 2-3 hours before bedtime. If you are hungry before bedtime, opt for a light snack such as a banana with peanut butter.
Electronics like smartphones, tablets, TVs and computers emit a blue light, which interferes with the production of melatonin, the hormone that regulates sleep. Additionally, these devices can keep the brain active, making it harder to relax and fall asleep.
Tip: Turn off screens at least 1 hour before bedtime. When possible, use “night mode” on devices to reduce blue light exposure in the evening.

Other tips for better sleep:

* Exercise promotes deep sleep. Being active during the daytime sets yourself up for better sleep.
* Establish a bedtime routine 30-60 minutes before bed to start to ramp down
* Turn off electronics
* Dim the lights
* Use calming scents like lavender or chamomile
* Go to bed when tired
* Have a consistent wake up time

If you have “brain churn” and cannot seem to slow it down, try these techniques:

* Recite poem, prayer, hymn or mantra
* Deep breathing (e.g., inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds)
* Progressive muscle relaxation from head to toe
* Guided imagery or meditation
If your mind wanders, restart the process.

If you are still awake after 20 minutes, get out of bed and try:

* Reading under a soft light
* Gentle stretch or yoga
* Relaxation techniques

Note: If brain churn persists and interferes with your sleep long-term, consider looking into techniques like CBT-I (Cognitive Behavioral Therapy for Insomnia).