Crossfit, Fitness, Health, running, wellness

Fitness and Stuff

In the midst of COVID I know that many people have put their fitness goals on the back burner. The gyms are closed and trying to put together a home gym has suddenly become incredibly expensive. We have seen the price soar as the equipment has become scarce. Some of us are anxiously waiting for our gyms to open back up while others are unsure of returning back to the gym.

We have read all the new requirements that gyms are enforcing with social distancing and limits on how long we can stay there. For some of us we are beginning to wonder if membership at some of the larger gyms will be worthwhile. 24 Hour Fitness has changed their hours as they reopen to 5am to 9pm which makes me wonder will the price be less since I am losing several hours of time to work out. Also only being able to workout for 1 hour is probably going to make it as worthwhile to keep going?

I am not sure your thoughts on all of this but I still want to get back into the gym and lift heavy weights. I want to get back to dialing in my fitness. Throughout the quarantine I have spent more time running and doing workouts without as much weight or without some of the options I had before. Part of me wonders how long will all these weird requirements stay? Will the gym ever go back to normal?

How has this time affected your fitness? Have you gained the quarantine 19? Have you lost weight? Gotten faster? Worked on technique? How are you managing through this? Let’s Chat!

Fitness, Health, motivation, running

Finding Motivation In The Midst Of COVID-19

Just over a month ago I was running the LA Marathon and this COVID-19 thing was just starting to gain some speed. We were being told to use social distancing and we were seeing races being cancelled or postponed. We watched as Tokyo decided to run with only the elite runners. We waited with baited breath to see if LA Marathon was going to go as planned. Then the weekend came and we got to run the marathon. We were told to keep 6ft apart (like that was going to happen, have the been inside of the starting corral?), thousands of people showed up, the race was sold out. We saw less crowds and spectators out but that was pretty much it.

Within a week, the world we knew was far from gone. Every race from the on was being cancelled and postponed and stay-home orders went into effect. Gyms were ordered to close and life as we knew it was changed.

Here we are, after almost a month of quarantine and finding motivation to run or be active seems to be much harder to find. Sitting on the couch and watching Netflix has become the norm. There are no races to train for in the foreseeable future, no meets for my lifting friends, and finding something to train towards is like grasping at straws.

So they question is, where do we find our motivation again? How do we get back to training as best we can?

My answer is to just start a new routine, and schedule in the task. Remember, you don’t have to go all out. You may not have what you need to train at your best and you can train the best you can. If you don’t want to go out and do your long runs, start with having yourself start with 1 mile, maybe it is just a walk, or slow jog. Enjoy the air, some time out of your house, look at the surroundings and see what happens. What do you think would happen if you committed to doing 30minutes of exercise a day? Would it get easier? Yes, once you started to develop the routine it would be easier to get going. For me I start my day with exercise and it helps. If I wait until afternoon or evening it is far harder to get up and moving.

What routine are you going to start with? How are you going to stay accountable? Let me know if you need someone to encourage you to keep pushing yourself.

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

Wellness Wednesday: Routines

Hello Again! Welcome to Wellness Wednesday.

Today’s topic is one that I am learning a lot about, with a crazy and now inconsistent schedule I am realizing the importance of routine  in my life. What do I mean by this? Routine is having specific things that you do on a regular basis. Routine makes taking care of your own health better and easier. I find now that I am not in a routine it is much harder  to get my workout in and eating at regular times. Now its been a couple weeks and I am struggling to find a routine I can stick too. Ever feel like you have fallen out of your routine and can’t seem to get back to it?

So today, I am deciding that I am going to focus on getting back to routine. What that might look like is unclear but I am going to dedicate some time to making a routine for my life that I can stick to. I am sure that it is going to be hard and that I am going to have days where I miss the routine but I am going to keep trying.

So how is your routine? Do you have one? What does it look like? What are you going to change to your routine? Lets dialogue.

 

Fitness, Health, Uncategorized, Water, wellness

Wellness Wednesday and the story of stress

Stress, its that one thing that consumes each one of us. We stress over big a small things, life changing events and things that in the big picture might not matter at all.  Recently I have found myself stressing over things that I know better than to stress over. So this week I thought why not talk about some ways to reduce stress.

First thing is first, we need to identify what is stressing us out? Ask yourself what is really the issue, is it the first thing you think if or is there more to the story? What is the priority of the issue? Is this really a life change issue? Take a minute to reality check yourself, what will this matter is 1 month, 1 year, 5 years from now?

Secondly, is there something you can do about the issue? Is this your issue or have you taken on something that you have no control over? If you have no control over the issue or it is not our issue, here is a phrase I use to help me to get the issue out of my head “Not my circus, not my monkeys.” This mantra as it is helps you to stop stressing over something that is not your problem. 

Lastly, if this is an issue that needs attention. What can you do about the situation. Make a plan about what you can do to solve the issue. Remember that you are only able to do what you can do. Do what you can do and then let yourself breath. Go do something with friends, go for a walk d something you enjoy. When you do this stress will decrease. 

So let me know what you are doing to reduce your stress!

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, wellness

Wellness Wednesday: Planning 

So you want to be healthier, you want to eat better but then when it is time to leave the house you are in a hurry and decide you will have to get lunch out that day. How do people eat healthy when they are in a hurry and busy. One word, planning! 

Planning is a little hard to start but once you start it becomes second nature. First thing in planning is deciding what you you want to eat during the week and what you need to eat.  Then set aside time to plan your meals and then make your food for the week. 

I use a crockpot and prepare my meals for the week and sometimes i make some extra and I put it in the freezer. 

Are you looking for recipes? What can I do to help you plan your meals? Let me know! 

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, Water, wellness

Wellness Wednesday: Appreciation 

This week I spent some time driving on a road trip about 10 hours. I drove to Salt Lake City Utah from southern CA. The drive was completely amazing and because I was not feeling in a hurry or rushed I took time to appreciate the beauty all around me and I realized that often we forget to do this and we spend our lives in such a frenzy that we completely miss out on the beauty that surrounds us. 

I have heard it said that people that are grateful are happier and healthier. I believe this to be to. When we stop and enjoy the view and become grateful of what we have be given. So what can we do to appreciate? Be mindful of your surroundings because you never know when you will have the opportunity to see something of beauty. A note though, while I was driving I was surrounded by beauty and I wanted to capture it all on my camera but I couldn’t so I just had to enjoy the view. 

So where do you have opportunities to see and appreciate beauty? Take some time to stop and enjoy the view. Or in other words stop and smell the roses! Let me know what you see 🙂

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!