I am not very good at new year’s resolutions, hence the fact that it is March and I am just now declaring my goals for 2017! If you are not the type of person that has ever written down your goals, and have no idea how to start, you may want to go back and read my post here. It outlines simple steps to setting short term and long term goals. Today, I want to focus on short-term goals; ones I hope to complete by the end of 2017. Continue reading “New Year, New Goals! 2017’s Bucket List”
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Our overall well-being is dependent on our ability to manage stress. As women, we often juggle many things at once and the stress can have ill effects on our health. It is important to remember that we cannot do any good for anyone if we are not taking care of ourselves first. It is easy to forget; we always run out of time; there is always something else more pressing to handle; we feel guilty for thinking of ourselves…STOP. Below are 5 guilt-free ways to help manage stress.
This area is so broad; it can be anything from a marathon run to a walk down the hall to the bathroom. Seriously, if it is a walk to the bathroom, take a minute, stop what you’re doing and while you walk, actually pay attention to the walk. Don’t rush down the hall, do your business, and rush right back into the next thing on your to do list. Preferably, you will have more time in your day than a walk to the bathroom. If so, try to find something you will enjoy. Something that makes you want to keep doing it. Yoga, swim, hike, bike, walk, run, ski, volleyball, anything as long as you find joy and it makes you smile. Be sure to pay attention while you’re in the moment and don’t get lost in the “what do I have to do as soon as this is over” thoughts. Using exercise to manage stress is about reducing your level of stress, not adding to it with another thing to do. Don’t get worked up about the activity, and do not feel guilty for spending time doing something that makes you feel good!
Meditation and Breathing
When it comes to using meditation to manage stress, I feel like people imagine this padded room, you sit in lotus position, quite, and eyes closed, and wait for a bell to ring to let you know you are done. It can be that….or you can simply sit at your work desk for 5 minutes and close your eyes and focus on your breathing (in…out…in…out…). Again, this is not an all or nothing activity. You don’t need special pillows, timers, music, and guides; you simply need to be still for a period of time and focus on your breathing. Another form of meditation is mindful meditation. You can do this while you’re doing the dishes, eating dinner, or taking a shower. Whatever your activity, focus on that activity. Be present and aware of your actions, motions, and breathing during the activity. Pay attention to your body relaxing during this activity.
Oh man, I am bad at this one. Every single day I swear I will get more sleep. As soon as I lay down, my brain turns on and everything starts to flow! I find myself checking the clock and getting more and more frustrated the later it gets and finally around midnight, I get to sleep. I know how important it is to get at least 8 hours of sleep a night, not only to manage stress, but also to allow your body to repair itself from the day; however, I struggle with getting 8 hours. Trust me when I tell you that sleep deprivation and stress are NOT a good combination. Some ideas to help fall asleep are: limit caffeine after noon, don’t nap in the afternoon (or if you do, not longer than 20 minutes), keep your bedroom temperature cool (60-67 degrees F), turn off electronics at least an hour before bedtime, and by all means, have sex! Sex actually reduces stress and increases oxytocin and dopamine which will make you feel sleepy. (Just don’t disrupt the sleep of your special someone, unless they don’t mind.) 🙂
Whether it is fact or fiction, pick a genre you enjoy and lose yourself in a good book. Similar to television, books allow us to escape and forget reality for a time period, hence helping to manage stress. You can join a book club for some group fun or simply read alone at home in a favorite comfy spot. You can get books for free at your local library, so this doesn’t even have to cost you any money. If you prefer to purchase your books, I suggest checking out Amazon! Check out one of the running books I’ve read here, or one of the first novels I ever read by Wally Lamb here. The novel “She’s Come Undone” taught me how disappearing in a good book can be one the best feelings EVER!
Soak in a Hot Bath with Epsom Salt
ALL TIME FAVORITE!!! Epsom salt is one of my best friends! My absolute favorite kind is Dr. Teal’s with essential oils already added. Check them out here. Not only will it help relax you, the Epsom salt is good for recovering after exercise. This one idea is a definite winner to help manage stress. I actually use it after # 1, I incorporate #2 and #4, and I get nice and sleepy to help with #3. YEAH! See why it’s my favorite? 🙂 I make sure everyone else is tucked away nice and sound in their beds before I decide to soak. I try to plan it when I know I will have at least 20 minutes of uninterrupted me time. Awe….feel it now.
What do you think? Have you tried any of these? Are there other ideas you practice? Please post your ideas in the comments below.
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Running is running, right? Well, yeah, kind of…Most of us started out either road or track running, so the transition to trail running can be intimidating for some people. Below are four tips when transitioning to trail running.
1: Get the right gear. It’s important to make sure you have the right shoes and a hydration pack when trail running. The shoes made for trail running have more of a grip to help with the terrain. You won’t find any water fountains or hydration stops on top of the mountain; be prepared with enough hydration and fuel to get you through the run and back to the car. You can find a list of my favorite trail running goodies HERE.
2: Forget your road pace. Trail running takes more energy than road running, so your pace will be slower. When starting out, it’s best to pay attention to total running time. You will most likely have to climb more hills than your normal road run. Although this is great exercise, it often kills your pace in the beginning. Be kind to yourself and just ignore it until you get comfortable out there.
3: Be safe. There are less people on the trails, but more wild life. Just yesterday my dog got into a fight with a racoon. (No one was injured, thankfully!) But you have to be prepared for all kinds of scenarios. I always carry my cell phone and share my location using a free app called, Glympse. It allows you to share your exact location for up to 4 hours, and later you can add time if needed. I share mine with a family member and let them know what time I plan to be done. This way, if they notice I’m not moving (injured) or if I get lost, they can get help. You need to have any emergency medical aid you may need in your pack. My sister is allergic to bee stings, so we make sure she has what she needs in case she ever got stung. Help could be hours away. Plan accordingly. It’s always better to be prepared and not need it than not be prepared and need something.
4: Soak up the scenery. This is one of the main reasons I love trail running. I can’t explain the views you will see from all levels of the trail. The mountaintops come with a sense of accomplishment and looking out over a vast area never gets old. When standing at a stream bed, it is amazing to see how regardless of the season, the water finds a way to still flow through the creek beds. Something as simple as a fallen tree covered in snow can be absolutely beautiful when the sun rays shine down upon it. I always have my camera ready. I love looking back at the pictures (which never seem as beautiful as the real thing) and remembering the run from that moment. It’s what keeps me coming back for more!
I hope these tips help you find your way to the trail. Feel free to add a few of your own in the comments below!
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Running log totals: I hit all my runs this week. Not on the scheduled day, but I still got them all in!
Weekly mileage: 31.4
Weekly elevation: 2,743ft
Year to date mileage: 131
Year to date elevation: 14,790 ft
My favorite products for trail running are the Nathan VaporAiress Race Vest, Cockatoo found HERE, and my all time go to trail shoe Salomon Speedcross 3 found HERE. Additional 125 ft in elevation from setting the treadmill to incline. I use Strava to track my running log; you can’t add elevation to treadmill runs. How is your training going?
Anyone that knows me has heard me say time and time again, “It is not what you earn that matters, it’s what you spend that makes the difference.” I believe too many people focus on making more money; instead they should reduce spending to expand the money they already earn. Last week we reviewed how to tweak and make a budget that fits your lifestyle. If you missed that post, you can read it HERE. Today, I want to focus on the expenditures. I want you to take a moment and really look at how much money you are spending in each category. Does this spending represent the lifestyle you wish to live? Most individuals have some type of financial goal. Whether it be to stop living paycheck to paycheck, get out of debt, or just get to a place where they have an emergency savings so they are not worried about the “what if” that could happen.
Financial freedom, to me, means being able to sleep well at night, knowing you have a plan for your money, and understanding where your money is going. Increasing your income is always one way to help your overall budget, but some individuals are already working two or three jobs and are struggling to make ends meet. They do not physically have the time or energy to add another job to their day. This post is to try and help those of you in that situation. I remember a time when I would eat dinner only three nights a week because I had to choose between gas money to get to work or groceries. Below are some tips I used to cut expenses and reduce spending.
1-Get away from the large rent or mortgage payment. There are several ways to handle this. If you have an apartment with an extra bedroom, check into getting a roommate to share the monthly rental fee. If you have a large house, you can either downsize, or again, think about renting out a room to cut costs.
2-Cut all unnecessary monthly bills. I canceled the TV cable and home phone. I did not have gym memberships or anything like that to cut, but if you do, nature provides an amazing gym for FREE! I read books for free from the local library instead of watching TV, and chalked it up to another time I was able to reduce spending.
a. Heat / Air: It is nice when the heat is set at 70 degrees, but I promise, you won’t notice if you set it at 65 and throw on a sweater and socks. If you are lucky enough to have central air conditioning, you can set it at 75 and still won’t be uncomfortable. All while saving money!
b. Electricity: Be sure to turn off the lights for as long as possible and always when you are not in a room. Do you have any natural light that you can use instead of turning on the house lights? Are you unplugging things when they are not being used? Even if they are off, they are using electricity if still plugged in.
c. Water: This may not be popular, but try to shower every other day instead of every day. Of course, if you have body odor issues, adjust as necessary, but if possible, try it and see if it works. When you are in the shower, time yourself to 4 minutes. Focus on getting in, getting clean, and getting out, and cut down how long you are in the shower. Same with brushing your teeth (do not skip a day!) but you can turn the water off while you are brushing and only turn it on while rinsing. Are you making sure the washer is full when you run a load of clothes? If you have a dishwasher, are you making sure it is full before running a cycle? Is there a way to capture rain water to use for watering plants?
4-Car pull or walk / ride a bike when you can. Do you have two vehicles? If so, do you need two vehicles or is it more convenient? Are you making payments on both vehicles? Is your vehicle more than your needs? Just like your home, downsize if your car is more than your actual need. You don’t have to have a vehicle that seats 7 if there are 4 in your family. Gas for your vehicle is an expense most people chalk up to being necessary. You can ask around at work to see if there is someone willing to pick you up and drop you off, or if you are within 10 miles, you can ride a bike for free. Remember, anytime you don’t drive the car is another time you can reduce spending!
5-Use coupons and grocery bonus cards. I never really got the hang of coupons until my 30s when I had to feed a family of 4. It was different when I was alone and could skip meals. The first real success story was at a local CVS store. They have deals each week and offer bucks back on certain items. I would pair those deals with the weekly coupons and get almost all our hygiene items for free. Talk about a great way to reduce spending! I treated it like a game, and I loved the feeling of walking out with free stuff. One trick I learned – you don’t have to wait until your next trip to use your bucks back. I would checkout all the items that get bucks first, then have a second order and use the bucks to pay for that order. For me, it was easier because I wasn’t losing the bucks or forgetting to use them the next week.
These are just some ideas to think about if you need to reduce spending. Feel free to share what has worked for you in the comments below.
Turning 40 years old this last year was life changing for me. I have never been bothered by a birthday, NEVER. But this one got me. It latched a hold and didn’t let go for a while. I still do not fully understand what it is that bothers me so much, but I’ve learned to deal with it and move on. I have learned to celebrate who I am, and embrace the struggles that brought me to where I am.
So, I decided to solidify this moment in time with a photo shoot. If you know me, you know it is difficult to get pictures beyond a selfie on the trail or our annual family photo day! This photo session was a little bit different. I found a local photographer, Ali, whose art is boudoir photography. Check out her website here.
Here I am, not even knowing the correct way to wear make-up; the idea of doing this photo shoot was completely outside my comfort zone! I wear comfortable clothes, running clothes, or work attire. I am NOT used to lingerie, accessories, and SUPER high heels! But, I did it and it was amazing. I saw myself like I have never seen myself before.
Ali has a way of making you feel sexy, honored, and powerful. I am so comfortable being the wife, mom, and boss. I never imagined myself as a sexy woman. That area of my life has always taken a back seat to being the one to “get shit done.” Who knew by taking an hour and a half one morning, I would have a life changing experience. I love to laugh. I love to smile. I never noticed how much I loved those things until that morning.
Each photo captured a different side of myself. A different challenge. A different experience. A different feeling. All the differences that make me, ME. It was amazing and I suggest every woman take a day and invest in themselves and DO IT! Trust me, if Ali can teach me how to be comfortable in this setting, she can teach anyone!
Lately, I have heard a great deal about the healing powers of nature. I have even heard stories of doctors prescribing nature walks for individuals suffering from depression. I am not a doctor, but can attest to how trail running helps me both mentally and physically.
1: Overall easier on the body. When I was in school, I ran track and as I got older, I often took to the roads. I always had issues with shin splints and felt like my body was taking a beating when I ran. It was not until my mid 30s when a friend asked me to go for a hike that I discovered trails. The impact of running on the trails is not as hard as hitting the pavement. Because trails are rocky and uneven, your body benefits from increased core strength, balance, and stronger ankles. You get a full body workout with the terrain changes and hills you are bound to come upon. I feel like the chances of injury are lower when trail running versus road running, but again, I am no doctor!
2: Sounds of nature. When I run the road, I always put on the headphones, cranked up the music, and hit the streets. Running the trails, I leave the music at home. Instead of hearing traffic, I enjoy hearing the sounds of nature. Sometimes that means I hear nothing. I soak up all the silence I can get. Have you ever stopped and realized how much noise goes on around you? All day long. Whether I am at work where the phones are ringing, people are asking questions, or in the car where my kids are talking; there is rarely a moment of silence. For me, the trails allow me the time to be quiet and really think.
3: Shift in focus. When road running, you must watch for cars, people, stop signs, etc. On the trails, your focus shifts to rocks and tree limbs. You can allow yourself to focus on the trail while falling deep into the trance of the woods. I can’t explain how this feels, you just know when you hit it. You’re in it. You are flying down the side of a mountain, watching about 15 feet ahead for any trail obstructions, breathing the fresh air in and out, and your body is full of energy. It’s a feeling I never experienced on the road due to being interrupted by the focus of trying to stay aware.
4: Less harassment. I am not sure how often men get harassed on runs, but I can say as women, it happens almost every time I head out on a road run, alone. It does not matter the time of day or the area I choose to run. I remember getting a quick run in over my lunch break, down town, along our riverbank. Two men chased me until I got off the dike, and ran up the main street back to my office. I just do not understand why people can’t leave other people alone. Sorry, that is a whole other topic for a separate post. My experience on the trails is different. I find most people are there for the same reasons and just want to run and be alone. I have not met too many people willing to follow someone to the top of a mountain just to harass them. This is not to say the trail is danger free; my personal experience has been less harassment on the trails, and for me that is a huge benefit! It makes for an overall better run.
5: Spiritual connection. I try to get my long runs in over the weekend. This often times means Sunday morning. For me, I am happy to spend my time connecting spiritually on the top of a mountain. I love getting to the top, looking out over the view, and giving thanks for the ability to do what I can and appreciate the body with which I have been blessed. I am not a top finisher in trail races, but I do not do it for that. I do it because it feels good to reconnect with nature and myself in those moments. To remember to take a minute and be grateful for the life I get to live. I do it because sometimes when I am in the midst of climbing that mountain, the struggle is comparable to situations I am struggling to work through in other areas of my life. Just getting to the top gives me the strength to continue pushing through in my daily life. It reminds me: I am worthy. I am strong. I am not alone.