Expect more from yourself in 2020.

Do you think it's possible that you could make this coming year the happiest and best year of your life?.

Depending on the stats you may read we are better off now than previous generations but not happier with depression, anxiety, separations all on the rise.

9 Mile run in 1:25 Sunday afternoon between showers.

According to the American journal of clinical nutrition a 29 minute walk a day can reduce your risk of early death by up to 30 per cent.

Expect more from yourself in 2020 take some time to think about it.

What is a helper? A thought for my last marathon.

What do you think when you hear the term helper?

It's usually an unskilled worker who assists a skilled worker. A bit demeaning I'm sure you will agree.

26.2 mile run finishing the Dublin marathon today 15 mins faster than 2018 and a run to bring my marathon and Ultra Marathon running career to an end due to a long term hip injury. Great to see my family surprise me at mile 18 and share some hugs. Emotional.

Why not think of a helper as a partner, an ally, a supporter, a backer.

There was many helpers today during the marathon, the volunteers, the runners helping each other along the way , and the crowd urging us on with motivational words and signs, yep they were all in it together as allies, backers, supporters, partners.

So next time someone refers to a person as a helper remember there's more to it.

I will continue to run 10 mile and half marathons as my injury allows but I'll keep my promise that was my last marathon.

Write down your goals for 2020.

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The purpose of life

The purpose of life is to be happy, here and now, and one way to be happy is to make someone else's life better be it in your business or personal life.

A week that started with beautiful runs along the Spanish coast, a Friday coastal walk along the Irish Wicklow coast with my daughter and a Sunday 6.5 mile run that included a visit to my parents and my twin sisters Yvonne grave to give thanks.

Next Sunday, I will run my 10th Dublin marathon with 20,000 others to give something back and the funds the runners raise will improve someone else's life, someone most people will never meet but that doesn't matter.

Take time out to give something back.

The purpose of life…

The purpose of life is to be happy, here and now, and one way to be happy is to make someone else's life better be it in your business or personal life.

A week that started with beautiful runs along the Spanish coast, a Friday coastal walk along the Irish Wicklow coast with my daughter and a Sunday 6.5 mile run that included a visit to my parents and my twin sisters Yvonne grave to give thanks.

Next Sunday, I will run my 10th Dublin marathon with 20,000 others to give something back and the funds the runners raise will improve someone else's life, someone most people will never meet but that doesn't matter.

Take time out to give something back.

You are great.

Small daily improvements are the key to staggering Long-term results.

Early morning 9 mile run along the Spanish coast from San Pedro to Port of Banus Marbella.

Remember each new day is a new opportunity to improve yourself, take it and make the most of it and when you feel like quitting think about why you started!.

Look in the mirror today and tell yourself you are great.

Run in the sun

4.3 mile Sunday run in 43 mins around san perdro just outside marbella, nice break as I taper for the Dublin marathon at end of month.

Write down your goals and follow your dreams.

Look at your goals and behaviour.

I look at my goals and I look at my behaviour, I can see I am doing things right and I take a moment to praise my behaviour, and tell myself I am great.

8 mile late night Tuesday run in 1:19 under a beautiful night sky.

Changing your behaviour and mindset can help you bounce back from the negative knocks in your life.

Follow your dreams.

It’s never too late to be the person you might have been.

It's never too late to be the person you might have been.

To be inspired you need to have an inspiring vision, its works for both personal and Business life.

23 mile Sunday run in 4:14 in sunshine after a Saturday of rain. Last long run before Dublin marathon at end October.

TS Eliot was right when he said" its never too late to be the person you might have been ".

I changed my life in 2010 and I speak to companies openly about surviving 7 armed robberies in a banking career and suffering mental exhaustion working 84 hrs a week and how I got to understand life balance, the importance of Positive Mental Health and show that I walk the talk. You can check out my story on

bjkennomotivation.com

It's never too late to follow your dreams.

It’s OK not to be OK.

It's OK not to be ok

Next week Thursday October 10th is World Mental Health day. Take some time out to let that sink in.

5.75 mile Wednesday night run in 52 mins that clears the head.

You have an opportunity before and during next week to take time out to be more aware of the importance of minding your mental health and to gain a greater understanding of it and the potential contributing factors.

Two thirds of World suicides are committed by men, its the single biggest killer of men under 45.

Lots of companies will run different activities next week but let's remember looking after our colleagues and pal's mental health is for every day, let them know you are there to support and if they are going through a tough time you are there for them.

As a leader you have that responsibility.

Some people feel the rain….

Some people feel the rain, Others just get wet. - Roger Miller

4.6 mile lunchtime run in 39 mins around Leopardstown with my colleague and pal and fellow marathoner Ronan O'Byrne in lashing rain and wind as we continue our training for the Dublin marathon this month.

Thanks Ronan for keeping me on track.

Conditions, can at times be uncomfortable as you reach for your goals, but stay strong because you never know how close you are.