Let It Go

I’m channeling my inner Elsa for this blog post today.  Let it go.  

This post is a little more Zen than I usually am, but it feels right for me right now.  This is where I am which is a good place, I think.  

So a little back story- the last year has been a stressful rollercoaster of medical problems, emotional problems, financial problems, work problems and more in our house.  Nothing horribly bad, but a lot of changes and I, like many people, got back into bad habits and had difficulty pulling myself back out of them.  I would talk about changing, and really want to, but after a day or two life would throw another ball at me and to keep juggling my personal goals would-be put-on hold.

Then I was listening to a Rachel Hollis podcast (like I often do, I love her) and I heard her read a part of a chapter from her book Girl Wash Your Face.  It talked about how we were often the first ones we would break promises to.  Especially women, we tend to put other people’s priorities ahead of our own even with people don’t ask us to.  This is me.  I get worked up about the house being a disaster (I mean, it really bothers me), or put my kid’s to-do list items above my to-do list items.  And honestly, I put it on myself. No one does this. No one says to mark off everyone else’s to do list before mine, I do it.  And her podcast really put that in perspective and got me thinking in a new light I haven’t thought of before. 

Why do I worry about it?  Really?  No, really???  Because it’s my job?  Who’s paying me?  No one. That’s who.   Who cares about it other than me?  The answer is no one.  My kids and husband don’t see the mess let along care about the pigsty they may be living in. Nor do my kids worry about anything I put on the to-do list for them with rare exceptions. 

And here’s the biggest thing.  My healthy eating?  This is a head game many people I know play as frequent and as well as I do.  But who cares about every single little thing that goes in my mouth?  Once again, the answer is no one.   I don’t have to justify my eating to anyone.  This was mind blowing for me.  You know why?  Because when I voiced to myself that I need to not worry about it, all the sudden it was EASY to DO!

What?!?!?   I stopped stressing, and then it made it easier to follow a healthy eating plan.  Why?  Because I wasn’t stressing about what to eat, which made me want to stress eat.   LET IT GO and try for yourself. 

In the same vein, I stopped stressing about exercise.  Stopped trying to do complex calculations about what to do when and how to incorporate new things which I’ve said I was going to do but never stick.  And you know when I’ve missed a workout since letting it go.  Never.   Because I just do it. 

I swear I, and maybe you, are wasting a ton of time and energy worrying about stuff and it’s making us unsuccessful!  Maybe meditate or pray over this awhile and see if you too should let it go.

   

Blessings in health and happiness

Phases of Habits

So a personal growth book I’m reading- The Miracle Morning for Network Marketers by Hal Elrod and Pat Patrial- discussed the phases we go through with starting new habits and it really spoke to me so I want to share some of this with you!

Phase 1- Days 1-10.  They call this the Unbearable time.  This is when it’s awful and you don’t want to.  You literally must make yourself get through this stage to have any chance of success.  It’s mind over matter. 

Phase 2- Days 11-20.  This one is called Uncomfortable.  You are starting to get used to it, but it still feels uncomfortable to do.  This is a tricky time!  You feel like you’re making strides and going to be successful and this is where many people try to reward themselves and give themselves a break.  DON’T DO IT!  It’s a trap!  It will make you feel like you’re back in the Unbearable times!

Phase 3- Days 21-30.  This is called Unstoppable.  Things are basically automatic.  Whatever routine you were trying to get into, you are there now.  It starts feeling unnatural to do your old habits.  You feel good with yourself and your decisions and it’s easier to do your new habit then the old habits. 

Think about any habits you’ve tried to change before?  Doesn’t this speak true?   Or even if you didn’t try to change- think about daylights savings time- by day 21 you’re used to the new times even though the first 10 days are a horrible mess of not knowing when to go to bed, right?

So what’s the point?  The point is, whatever your new habit you want to be- getting up in the morning, eating healthier, exercise- it’s going to be unbearable for 10 days, uncomfortable another 10, then by day 30 it’ll be a habit you’re ready to rock forever!  Aim for 30 days and don’t quit on yourself!

Blessings in health and happiness.

Getting Started Running

I am a runner.  It’s weird to say, because 4 years ago I didn’t run anywhere and would joke that if I was running you should run too!  How I became a runner was so gradual I didn’t realize it was even happening, but now people come to me for advice when starting their own journey, so I want to share some tips and information I picked up along the way.

First, my story.  My exercise every night used to be a 2-mile walk.  This was 3 laps around our neighborhood.  One day, I was tired about how long it was taking- so I jogged a few driveways and then walked again.  Then I kept jogging a little more, and a little more.  I never jogged the whole circle, just enough to cut the time it took to finish 2 miles.   One weekend my dad was at our house and wanted to go on my “walk” with me.  After a little time, I asked if we could jog a little.  He said he couldn’t jog.  I asked him to try for a few driveways anyway and we did.  After that, HE started reading about running and starting trying to do what we affectionately call the “fat man jog” off and on until HE could run a whole lap without stopping.  In his reading and looking into running, he discovered RunDisney and the races at Disney World.  He signed himself up for a half marathon and asked if I wanted to do a 10k.  I had done a few 5ks years ago- walking- so why not.  Sounded fun and I had around 8 months to train. 

I started running with my daughter on her bike carrying water for me and telling me how far I needed to run each time.  She was actually a very good motivator and it got her physical activity too.  I read more about running and found out I was pushing myself too hard.  **Tip 1** If you can’t run the distance you want- try slowing down and shortening your stride.  This will increase your endurance and once you have the distance you can start trying to speed back up.  I was exhausting myself but once I slowed down I could do 3 times the distance with changing nothing else!**  My training runs I had gotten up to 4 miles, but not a full 10 k before the weekend came up.  My goal was to run at least the 5k without stopping, then figuring out what I could do from there.

Enter a rainy early morning in the Epcot parking lot.  I was cold, I was wet, and I was excited!  I had not done many races and the sheer number of people, not to mention fireworks when we took off running was amazing!  The first 5k is mainly street running, then you get into the park and get to run around the resorts!  I ended up not stopping at all for the full 10k and my dad and mom were at the finish line to see me cross!   It wasn’t terribly fast, but it was such a great accomplishment!!  Not to mention, I fully had the Disney Run bug.  Seeing characters even without stopping and running in the park is an experience everyone should have!  

After my dad’s half marathon, we were both hooked and started planning for the following November and Disney’s Wine and Dine weekend.  I signed up for my first half marathon ever and started training with better knowledge and bumped up my mileage until I was up to 8 or 9 miles before that.  The half marathon is a whole different beast and I did need to walk some after mile 10- but once again, the sense of accomplishment crossing that finish line can’t be beat!  After this weekend I was ready for my first challenge and I signed up for all princess weekend races.  **Tip 2- this is also when I learned about getting fitted for shoes at a running store.  They can evaluate your gait and then you can try on multiple brand’s shoes that are for the way your feet hit the ground!  Worth the time and doesn’t cost any extra**

This was where in my running story I really got serious. I wanted a PR.  I trained for the princess 10k for a personal record and had an actual training plan in my planner.  **Tip 3- training plans don’t have to be complicated.  I did 3 days a week of either treadmill walk or short run, then a long run on the weekend.  I had written out how many miles for the long run and kept myself to it no matter what**.  I also got serious about eating healthier and fueling my body right.  This is when speed started coming for me.  I went from 12-minute miles to 9-minute miles with proper training and nutrition.  I kept with this training plan for another year and got PR for a half marathon, another 10 k and completed the Dopey (5k, 10k, ½ marathon and full marathon- my first full- all in 1 weekend). 

Life got in the way a little after this.  I would skip a work-out here and there.  My running buddy for long runs couldn’t run, so I slacked off.  Stress decreased some of the healthy eating.  It all crept up slowly (over a year total) but eventually I struggled to complete a 10k without stopping.   I decided to start from scratch.  I downloaded a couch to 10k app and started an accountability group on Facebook.  I have worked myself back up and have signed up for more races with goals to set new personal records.  **Tip 4- couch to 10k or 5k apps are often free and gradually work yourself up to running.  Much like when I started with going further and further, these apps will tell you when to walk and when to run.  If you want help doing this- it’s a great one to use.   

That is the start of my story, but it will be longer.  I want to break a 2 hour half marathon next year and I’m running with my daughter for her first half marathon.  My running buddy also wants to improve her half marathon time by next year. 

Everyone’s running stories are different, but the main key is to figure out what works for you, and run for it!

Blessings in health and happiness.

Winning the Morning

Today we’re talking about the power of being a morning person.  You may be thinking- “maybe you like mornings Sarah, but I just can’t.”  Well let me tell you something…I hate mornings.  I don’t like getting up early either and I can easily be queen of the snooze button.  I used to have multiple alarms on my phone- one for when I need to get up if I exercise, one for if I get up and don’t exercise but shower, and one for better get up or you aren’t making it.   But there is some powerful evidence that getting up early can help with so many things.

It’s true that the early bird gets the worm.  Studies show that people who get up earlier are more productive through the whole day compared to their snooze button friends.    It also has strong evidence for reducing stress and anxiety because you start earlier and have more control over your day! 

So how to make the switch from night owl to early bird?  It takes time, frustration and new habit setting but ANYONE can do it if they want to!  Here’s some tips that may help you make the transition!

1-     Put your alarm across the room.   If you must physically get up to turn it off, you’re more likely to stay up.  Don’t keep your alarm on your bedside!

2-     Go to the bathroom and wash your face or brush your teeth as soon as you turn off your alarm.  Once again, keep moving so you don’t go lay back down!

3-     Drink a big glass or bottle of water.  This helps recover from dehydration state and once again is movement that will wake you fully up. 

4-     Shower or go exercise- this depends on your morning schedule.  Both will get you fully awake and far from being able to crawl back to bed where you want to.

The first week you’ll have to make yourself do this.  The next week it will be a little easier but don’t fall into temptation to award yourself to sleep in quite yet- your body can easily switch back to old habits still.  After 30 days it should basically be routine and unless you start adding back in bad habits- you are officially a morning person!  Now it’s time to tackle the day more productively!  Use the extra time for reading, exercise, gratitude and journaling, personal growth time.  All the things you “don’t have time for”- this is the time to do it!

Blessings in Health and Happiness!