Fitness, Health, running, Uncategorized, wellness

Fitness Friday

Here we are at the end of the year and I am realizing that I have neglected this blog for the last year. This coming year I am making a point to make some fitness related goals for the year and I am going to post about my progress here.

Looking ahead, I have a race coming up January 21. I am running the Pasadena Half Marathon as part of the Conquer LA challenge. I don’t know about you but my training has definitely been what I wanted it to be and now I need to focus in my training. I have a half marathon in January and February and a full marathon in March, so the next few months will be focused in on preparing for the LA marathon which is in March. `

How are you training? Are you running any races? What are you goals for the upcoming year? I will be posting more next Friday.

Fitness, Health, sleep, Uncategorized, Water, wellness

Wellness Wednesday: How well are you taking care of yourself

Here we are for another Wellness Wednesday posting and I am back to self-care. Why would I be back on this topic? Simple it is incredible important and something that is often overlooked or ignored. So it is time to look back at the last couple weeks and ask yourself a few questions.

  1. Am I getting enough sleep?
  2. Am I eating with good nutrition?
  3. Am I eating a lot of junk?
  4. What is my current stress level?
  5. Am I exercising?
  6. Am I happy?

This week the post is not a long one, but when you answer these questions be honest with yourself. If you find yourself not where you want to be what can you change to help move you in the right direction? I know that my exercise routine had been a mess and I had not been doing what I know I needed to do so I decided to work on that. This week I am focusing on getting more runs in and training for my upcoming half marathon. I will probably not get in all the miles that my training app wants me to this week but I am going to try and get miles in everyday so that I can get closer to where I want to be.  Are you eating too much junk? Look at the circumstances around it and make the changes you need to fix that. These will probably start with small steps but it will get better. So let me know what is working for you and lets chat about how to help each other become more aware of self-care and become better at it.

 

Fitness, Health, sleep, Uncategorized, wellness

Wellness Wednesday: Habits

Have you ever decided to establish a new habit? We all have thought about habits we want to change or add to our lives. We tell ourselves that we are going to start a habit of going to the gym or of going to bed at a certain time. For me it was establishing a new self-care action of playing the guitar daily. While this may seem silly to some but I decided that it was important to me. For me I made a SMART goal about how this was going to happen. I made it my plan to spend a minimum of 15 minutes a day playing my guitar everyday. What would you like to establish as a new habit? Is there something that you want to see changed? Are you wanting to establish an exercise habit? Are you wanting to establish a habit regarding your sleep routine?  Once you find out what you want to change, make that decision and stick to it. However, establishing a new habit is hard right? Sometimes you make a mistake and you feel like a failure. Just because you missed a day in the process does not mean that you have to start over but you do have to keep working on it.

I have other things that I would like to establish as a habit but another key thing in establishing habits is that you should not have so many things you are trying to change at once. So as you begin to think about what habit you want to establish, remember to be patient with yourself. Let me know how your process is going! Do you need guidance feel free to comment or send a message!

Fitness, Health, sleep, Uncategorized, wellness

Wellness Wednesday: Sleep

Did you wake up this morning and think, is it really time to get up already? Do you feel like you did not get enough sleep? No need to feel alone, most people I know are in this predicament. They want more sleep but for some reason sleep alludes  them.  So how do we fix this?

There are many recommendations for how to improve your sleep. Sometimes this is referred to as sleep hygiene. How do you improve your sleep hygiene? First off we need to look at what the sleep routine looks like. Do you have a sleep routine? Or, do you just pass out when you are tired? Do you fall asleep in front of the TV while eating a bag of chips or some other snack?

So now that we have looked at what our sleep routine is we can see where the changes need to be made. If you discovered that there is no routine, that is the first step, start by making a routine. Do you go to bed and get up at roughly the same time? That is usually a good thing to start with. If possible, set your bed time so that you will get 8 hours of sleep at night. This might be a slow and gradual process but if you prioritize getting 8 hours of sleep whenever possible you will find yourself less tired.

Now that we have some basic parameters set, what else is in your routine, for example I brush my teeth and take out my contacts right before I go to bed. I also wash my face and put on a nighttime moisturizer. Some people may take showers or baths before they go to bed to help unwind, if you think this might help you give it a try.  Do you have pajamas or do you fall asleep in your clothes? Having set clothes just of sleep may help.

What does your room look like? Is your TV on all night long? Are you playing on your phone until you fall asleep? Experts say to not watch TV or play on your phone because the light could be interrupting your sleep. Set a time limit for yourself in which you will not play with your phone, leave your phone face down do the light does not interrupt you. I always put my phone on do not disturb at 8:30pm. This also is my bedtime so I know that unless it is an emergency no calls or texts or alerts will wake me up but I still am able to use my alarm.

So this is a start, and expect that sleep will come up again soon, possibly next week because there is so much to talk about. For now start making your routine and see how it goes. Try outs some new things to help improve your sleep. Let me know what is working for you!

 

Fitness, Health, sleep, Uncategorized, wellness

Wellness Wednesday: Self-Care

So here we are back for another Wellness Wednesday. This week the topic is on self-care and how to manage stress. If you work in the field of mental health self-care is a phrase that we use all the time. However, self-care is important in every aspect of your life. If we do not use self-care we are likely to burn out on whatever we are doing. We also are going to have poor overall health. What does self-care mean? How do we use self-care?

Self-care is the ability to take care of yourself and ensure that your needs are being met. What do you do to take care of yourself? Are you doing anything for yourself? Are you feeling stressed? Are you feeling drained? Do you not care about things that you used to?

If you are looking at those questions and thinking I feel stressed and drained. Maybe it is time to look at what you are doing for yourself. What are some ways to improve your self care? Well here are just a few suggestions.

  1. Get enough sleep. Last week we talked about sleep and how to improve your sleep but really sleep is important and is key in self-care. Without sleep you are not able to function and you are draining yourself physically and emotionally.
  2. Eat healthy, without proper fuel your body is going to fail. If you make sure to eat regularly (you know meals and snacks in a routine) you will find that you feel better. We have termed the phrase “hangry” when people get so hungry and angry because they are hungry.
  3. Exercise regularly. We have all heard that experts recommend working out or exercising 3 times a week for 30 minutes.
  4. Do something you love! Find something you love and do it. Make it a priority to something that you love for yourself. Do you play an instrument, write, draw, dance, volunteer…. Find something that you love to  do and do!

Those are just a few things to help you on your way to better self-care. I am sure that there will be another post on self-care soon. Let’s talk about how your are doing with this and what you are doing that you love.

Fitness, Health, Uncategorized, Water, wellness

Wellness Wednesday Water Round 2

Hello again,

Last week we talked about how important it is to add more water into our daily routines and I have had some great comments about how people are working to add water into they routine. So I thought this week we would once again talk about our friend water. There are many many health benefits to drinking the right amount of water. Its not just doom and gloom if you don’t drink enough water but there are positive rewards for drinking more water.

First benefit comes for those (like myself) that sometimes eat because you are bored. Sometimes I drink water in large amounts when I am driving long distances (for those that know me that means everyday). I drink water because it gives me something to do while driving or stuck in traffic besides eating snacks. The benefit is I eat less food that is not as good for me. Thats right I eat less bad calories! Are you trying to lose weight and having a hard time with snacking in the car? Drink water, or give yourself a challenge that you can’t eat any snacks until you drink a bottle of water. Help yourself train to drink more water and eat less bad.

Second benefit comes with your skin, when you don’t drink enough water your skin can look old. What I mean by this is dry and more wrinkled. When you drink enough water your skin has what it needs to stay hydrated. Not that drinking water will get rid of wrinkles but it might stop you from getting them premature.

Third and final benefit today is that drinking water helps your body get rid of toxins and waste from your kidneys. People often lose weight when they first start this because their body actually starts to get rid of the stuff that has been there that was not moving. Getting rid of toxins and waste will also help you feel better and more energetic.

This is just a short list of positives that come with drinking water. Will you get enough water in this week? What are you doing to increase your water?

 

Fitness, Health, Uncategorized, wellness

Wellness Wednesday Week 2

Hello All,

Its Wellness Wednesday once again and we are going o continue our discussion on making the most of your wellness journey. So last week week I left you with the challenge to figure out where you are at in your wellness journey and where you are at in the process of making changes. This week the topic is how to start to make changes and how to make goals for those changes.

We make fitness goals and wellness goals that are sometimes a little unreasonable. What do I mean by this? Here is an example, I will lose 20 pounds this month. This is not reasonable and is likely setting yourself up for failure. Why? Healthy weight loss is typically 1-2 pounds a week. We also make goals that are not very specific, such as I am going to drink more water.

When we set goals an easy way to remember how to make a SMART goal is to use the letters of SMART.

SPECIFIC- When setting a goal, you should be specific, how many pounds, how much more water, what calorie goal, you get the point,

MEASUREABLE- This goes with specific goals often, because in being specific we are putting a form of measurement into the goal right?

ATTAINABLE- Can you actually do this? Increase from 1 bottle of water a day to 6 bottles a day, while 6 bottles of water is a good goal, do you think you make achieve that goal or should you start smaller first?

REALISTIC- Is this a goal you can realistically achieve or are you more likely to fail horribly at it?

TIMLEY- Is there a time associated with your goal? By when? When will you check and see if you have achieved this goal and are ready to start a new one.

So, now that we have an idea of what it means to have SMART goal, lets practice some. Goal 1 is to lose weight, so for a weightless goal lets say I will lose 10 pounds by September 1st. Is this specific? Yes! Measurable? Yes! Attainable? Yes! Realistic? Yes! Timely? Yes! This may be a SMART goal for me, but for someone else this might be too much, maybe they would change the number to 5 pounds.  Goal 2 is to increase water intake. I will add 1 bottle of water to what I am currently drinking for the next week. Is this specific? Yes! Measurable? Yes! Attainable? Yes! Realistic? Yes! Timely? Yes!

So now, its your turn, start making your goals! Post them here as comments if you want help making them SMART.

 

 

Fitness, Health, Uncategorized, wellness

Wellness Wednesday

Hello All!

I am here, back to blogging about health, wellness and fitness. One thing that I will be starting on this blog will Wellness Wednesday. On Wednesdays, I will post  about wellness specific information. So to start off the first post we are going to start at the beginning.

Where are you at in your wellness journey?

What do I mean by this? Well are you on a wellness journey, have you began to think about where you want to be with your wellness? If the answer is no, then what brought you here?

In psychology we learn about the stages of change. There is the pre-contemplative stage of change, this is the part before you realize you need a change. Maybe some other tag brought you here but now you have some interest peaked. Then people move to the contemplative stage of change. This is where you are beginning to think that there may be a problem with something going on in your life. Maybe your pants are starting to get a little tighter than you like or you are getting more tired quicker than you used to. Maybe you are just not happy with where you are so you are thinking about making a change. After this comes planning, maybe you are in this stage of change. Are you starting to make plans to make changes, making a plan to exercise more, setting up goals that you want to achieve are some ways that we begin to plan. Then comes the action stage where you actually start doing things differently. This is when maybe you are eating differently, maybe you have made a new workout routine. Then is maintenance when you are continuing on the journey and are able to without needing additional supports and these changes have become habits and lifestyle changes

So the first step in your wellness journey it to figure out where you are at on this journey and determine if you are ready to start one if you are not already on a journey.  Next week we will discuss the way to get going on a wellness journey. Let me know on the comments your thoughts!

Fitness, Health

Welcome

Welcome to my new blog!!! This blog is my attempt to help myself on a new journey towards being physically healthier.  I am going to put my disclaimer here that I am not expert in health or fitness and I am just beginning this journey.  Feel free to comment.  I know that some people have more experience and if you are here then something has caught your eye.

What do I mean by healthy does not mean going on some crazy diet in order to lose a ton of weight.  I may post about some random diets but do not think that I am telling anyone to do a specific diet.  I will just be posting about my journey and what it has been like.  So now that we have that clarified lets start the journey!

What are your fitness goals this year? Do you have health goal?

I plan on running the Disneyland Half- Marathon in August so I am going to begin training for this event? Anyone else have a goal like that?