Goals goals goals…

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Is it just me or is it harder and harder to set a goal once you accomplish some really big ones?! Um hello Ironman. I’ve researched and read, and considered and contemplated. I’ve spent a lot of time looking up races and locations, wondering if the venue would make for a nice race-cation. I check flights and hotels, and nearby attractions. I want to choose races that fit my schedule and my life. After devoting so much time to Ironman training these last 3 years I am definitely looking forward to having more free time with my friends and family. I also realize though that I’m such a type A person that I need goals in order to be motivated to follow an exercise plan.

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Love a good goal!

So, drum roll please, here are my races and goals for 2018 (aka the post-Ironman year!):

  1. Race a sub 2 hour half marathon

I’m not the fastest runner but I know that I have it in me to be faster. I have raced in many half marathons and still not hit this time goal. I have been under-trained or injured in a few of them, had a best time of 2:07, and a comfortable time of 2:15.

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I also never followed an actual sub 2 training plan. That’s all about to change. I’m going to find a 12 (March 4th start) or 16 week plan (Feb. 4th start) and get at it! I’m going to race the Ottawa Half Marathon on May 27th since I’m familiar with the course (I’ve crossed that finish line 3 times already!) and it’s an easy drive from Toronto.

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Want to join me? Be sure to register early. This is one of the more popular half marathons in Canada!

2. Run my first solo trail race

A few years ago, I ran the Great Canadian North Face Challenge in Alberta as part of a relay team. I ran through mud and up hills, from midnight to 3am on a narrow trail in the Rocky Mountains. Oh, and in the pouring rain.

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It was an epic experience and one that I definitely look forward to repeating – this time though I want to run during the day, and solo. I’m going to race in a Five Peaks event and I’m sure will have a fun time! Since trail running is often far slower than road running, and a hell of a (fun) workout, I’m going to pick an Enduro race of a little over 10km. This one at the start of September seems like a good fit and it’s conveniently located in my back yard (well, close enough): Heart Lake.

3. Run a road relay race with friends

Part of the joy in running is sharing the experience with friends. Whether supporters or fellow runners, there’s something very special about being able to share the highs and lows with friends who also love running and mean the world to you.

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Almost a decade ago (gulp) I did a Ragnar running race with fellow type 1 athletes (hi guys!) and loved every minute of it. From having our faces plastered on our race van (I was a brunette then) to running at night and only seeing the flickering of lights ahead (what is it with me and night running?!), to trying to sleep in a van in between shifts (it’s as uncomfortable as you’d imagine), my relay road race experience was incredible. There are a number of options to choose from, but first I have to form a group – I can think of a few friends who might be interested… Heather? Will? Jennifer?

4. Complete a short triathlon for fun

After 3 years of preparing and training for my Ironman race, I need a break from the high training volume and sacrifices involved with long distance triathlons.

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Part of me of course loves the idea of jumping right back in and doing a half Ironman this summer but I also have come to realize that I would love to spend my time becoming leaner and faster, and focusing on my half marathon race.

And so, I’ll do a sprint or an Olympic triathlon this summer for fun, and probably hold off on another half Ironman for now.

 

Looking at this list I wonder if I’ll be motivated enough by these ‘small’ challenges – again, having the Ironman goal hang over you for years shifts the way you approach challenges – but I know that I simply need to be consistent. Workout. Sweat. And return to the basics.

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Sweat life in the mountains? Yes please!

How do you set your goals after achieving a BIG one? Do you take a break from goal setting and return to the basics? What motivates you when you don’t have a structured workout plan? Would love to hear your thoughts in the comments below.

Here’s to returning to basics, and simply enjoying the sweat life,

xo

 

 

 

 

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2018 Diet Trends

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If you’re anything like me, you are intrigued by all the diet trends that make an appearance in the New Year. From the Whole30 to a ‘dry’ month, LCHF and intermittent fasting, to keto and vegan diets, there are so many recommendations and plans being shared and advertised this time of year. As a type 1 diabetic choosing a meal plan and a ‘diet’ (I use this term lightly since I don’t believe in severe, all or none, diets) is challenging.

If you want to eat more healthily, lean out, and fuel your body with the right nutrients to be strong and healthy, then you need to pay attention to what, and how, you’re eating. I thought I’d go through some of the diet trends for 2018 to give you a head start, as well as my thoughts on whether to try or ignore certain diets.

My goal is to lean out after an off-season of enjoyment (read: a much lower training volume) and delicious food. It’s also my goal to watch my diabetes management more closely so as to lower my HbA1c (that’s a 3 month average of my blood sugar levels). I therefore want to choose a plan, and foods, that will lower my insulin needs (insulin stores energy/fat) and also give me the nutrients I need to get back to a training plan.

So, let’s get started! Here are some of the trendy diets and my thoughts on whether or not they show potential for healthy living. (Have others that intrigue you? Let me know and I’d be happy to research them and let you know my thoughts):

  1. Whole30

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What: A ‘return to the basics’ plan that focuses on whole foods and meal preparation. This diet cuts out all sugar, all dairy, legumes, and alcohol. It also recommends not weighing yourself for the 30 days.

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Are you one of the many people doing the Whole30 this January?

Why: This diet is a reset diet that eliminates all food that might cause sugar spikes, inflammatory processes, and overall gut unhappiness. The 30 day timeline is realistic and just long enough to start getting you into a healthier routine.

Who: This is a diet that anyone can try – it forces you to re-evaluate your eating habits and teaches you to take the time to prepare meals with whole and fresh ingredients.

Verdict: Although I would find the eliminations hard to live with, I know many people have had success with this plan since it helped them become aware of their eating habits. I wouldn’t recommend cutting out all of these food items all at once, but I do see the benefit in not weighing yourself and returning to a holistic and healthy way of eating.

2. LCHF/Keto Diets

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Ultrarunner and LCHF advocate Timothy Olson. (Tim Kemple/Outside Online)

What: A LCHF diet is just that – a diet that is low in carbs and high in fat. It tends to be higher in protein and meats as well. Starchy carbs and sugars are cut from one’s diet, and the focus is on healthy fats and non-starchy vegetables.

Why: Refined sugars and starchy carbs raise our insulin levels. The idea here is that you can gain similar energy from fat, and retrain your body to utilize these food sources for energy.

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All of a sudden ‘Keto’ books are everywhere!

Who: People who want to lose weight quickly will try this diet since it can produce quick results.  Others who are trying out this diet are the endurance athletes. Many ultra runners have been known to go into ketosis so that they can efficiently burn fat during their long workouts.

Verdict: The challenge with this diet is that you may find yourself eating a lot of meat and a lot of fat. If you take the extreme version of this diet you won’t be eating fiber-filled fruits and vegetables either, and so your immune system and your digestive system may suffer. It would be better to include fruits and vegetables that are low in sugar, and limit one’s meat consumption.

3. Intermittent Fasting

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(Healthline)

What: Intermittent fasting describes plans that cycle between defined periods of fasting and non-fasting. Less of a diet and more of a pattern, intermittent fasting does not tell you what to eat, but rather when to eat. In that sense it’s an ‘anti-diet.’ The most common pattern is the 16/8 method, where you restrict your eating to an 8 hour window. Water fasts are also common – these fasts have you cut out foods for a set amount of time, from 1 day to multiple days, and drink mainly water.

Why: Fasting allows insulin levels to decrease, insulin sensitivity to increase, and gives the body an opportunity to properly digest the day’s food. Fasts also allow the body to switch from burning sugar to burning fat for energy. Since you don’t have to make any changes to the food you are consuming, these fasts are often easier to implement.

Who: Anyone can try a fast, but it is important to still focus on proper nutrition and fueling for your needs. You can fast for health, weight loss, for religious, or spiritual purposes.

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Internist Jason Fung treats type 2 diabetes with intermittent fasting, in order to decrease insulin needs.

Verdict: A fast can be as short or as long as you would like. Allowing your body to rest and giving your body the chance to be without food – cutting out snacking for boredom or routine – is a great idea. Having a light dinner and not eating past a certain time – I will aim for 7pm – are recommendations that are fairly easy to implement. Although intermittent fasting can be beneficial for those living with a chronic disease (diabetes or obesity for example), it can also be used for athletes. You might have heard about ‘training in the fasted state’, where you would fast for a longer duration, such as during a 16/8 fast or a longer 20-24 hours fast, before working out and breaking the fast. As your counter-regulatory hormones go up during the fast (Growth Hormone for example), you can then train harder and recover faster. Training first thing in the morning therefore also has benefits.

When it comes to diets, or food plans, keep in mind what your goal of ‘treatment’ is – do you want to lose weight? Maintain weight? Have mental clarity? Bring more nutritious foods into your meals? Fuel your workouts? Do not simply jump on a trendy plan without considering what your goals are.

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We need to remember that nutrition is imperative for our well-being. How we fuel our bodies and minds will influence our health and longevity. We owe it to ourselves to be smart about our nutrition and our diet, and remember that every individual has a different goal when it comes to weight and health management. If you try something that is supposed to work and it doesn’t work for you, that is ok. Learn from the experience and move on.

Knowing all of that, what will I do? I’ll be combining a few of the philosophies and plans listed above, namely:

1. Eating whole and unprocessed foods, that are low in refined sugars.

2. Limiting dairy and alcohol.

3. Choosing carbs that are whole, unprocessed, colorful and fiber filled.

4. Trying the beginner version of a 16/8 fast, which will be closer to a 14/10 fast – and not eating after dinner so that I can go to bed without any insulin on board.

5. Treating myself (in moderation). After all, life is more enjoyable when we both feast and fast.

What do you think? Do you have any experience with these diets and food plans? Are you a type 1 or 2 diabetic who has had positive results (weight loss and reduction in insulin needs) with intermittent fasting? Let me know in the comments below. Would love to hear your thoughts.

Happy, nutritious, eating,

xo

 

Challenge: Week 12

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It’s almost the New Year! And it’s the last week of the Health Challenge! (Cough cough, ok, so this post is a bit late but with the holidays and a stomach bug, I was out of commission last week.)

For the last week of this challenge I want to focus on a simplified and better version of the classic Year in Review post. You know the ones – these are posts when you look back at the 12 months and think about what went well, where there is room for improvement, and you start to look forward to the New Year ahead. Some people create comprehensive tables labeling the good and the bad of the previous 12 months. Others put on their Martha Stewart creative caps and delineate all of their goals on colorful vision boards. For me though, this year, I want to keep it simple.

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My most liked Instagram posts of 2017 – thank you for all the love!

Here are the few questions to ask yourself when reviewing your year:

1. What are you most proud of? Give yourself the time to pat yourself on the back and say “YES! Great job! You did it!” However big or small, give yourself the permission to be proud of your accomplishments – whether concrete ones like an Ironman finish (woo hoo!), birthing a baby (!) or more personal ones like strengthening broken relationships or challenging yourself at work. Congratulate yourself! You deserve it.

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That time I did an Ironman.

I am most proud of accomplishing my Ironman goal, of being a new puppy parent, having a loving relationship with my partner, and being an auntie to the cutest little peanut.

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2. What did you learn? Any experience can teach you something – about yourself, about your values, your desires, or about others. Take a few moments to think about something that maybe didn’t go as well as planned, or a relationship that didn’t follow the path you had hoped for. We go through life learning from our experiences and our relationships. I am a firm believer that we can make our own decisions and control our lives, but I also believe that there is a certain universal pull towards experiences and relationships that are needed for us to grow. What did you learn about yourself this year, through the relationships that entered and/or exited your life? What did your experiences teach you about your goals? Your wishes? Your beliefs?

It goes without saying that through my Ironman journey I realized that I can accomplish anything that I set my mind to. I also learned that my diabetes can still sometimes be a wild card, as it doesn’t always behave as I want it to. I also learned that I need a mental and physical break after a big athletic goal. My past few months were certainly more on the hibernation than on the productive side, but that’s ok. Balance is key for any endeavor. When the time is right I will get back to it. (And I will show up to swimming Eric… 😉 )

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Letting go of perfection. Diabetes is a hard disease to manage and not every reading can be perfect.

3. What can you let go of? We carry with us goals and/or ideas that seem to fit the life vision that we once set out for ourselves. It’s perfectly acceptable to change these beliefs if they no longer align with your values. There is no need to follow the cookie cutter mold if you don’t like those cookies to begin with! (Does that make sense?) The end of the year is a good time to check in with these long held beliefs and decide whether or not we want to hold onto them. Do you hold onto certain beliefs year after year? Are you afraid of certain situations or crippled by certain stressors? Think about your deeply held beliefs and challenge them. Ask yourself if those ideas are holding you back? Can you let go of the idea of…perfection? Can you let go of the process of….comparison? Can you allow yourself to let go of the belief that hitting certain goals will bring you happiness?  Losing weight, finding a partner, having children, getting a promotion, buying the house, etc …will NOT in and of itself bring you happiness. Happiness comes from accepting and being grateful for what you currently have, and thus being satisfied and content with your life.

So let go of these ideas and start off the New Year able to really commit to being the truest version of yourself. Ignore the ‘New Year, New You’ headlines. The New Year is about you – whole, imperfect, and genuine.

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Be the best version of you. Don’t worry about the ‘NEW’ you. You do you.

After spending the time to review your year and asking yourself these important questions, start thinking about your New Year and how you would like to feel about your 2018 experiences and relationships. Last year I focused a lot of my attention on consistency. I wanted to complete my workouts and become a stronger athlete. I wanted to do my best at being ready to cross the Ironman finish line…and I DID!

For 2018 I am choosing to focus on love. To love and respect my body, eat more healthily and enjoy my workouts.  To spread love to my followers by sharing my experiences through this blog and through an upcoming cookbook and guidebook dedicated to athletes living with a chronic condition. To show love and patience to my diabetes so that I can have a healthy future pregnancy. And of course, to continue to love triathlon and endurance athletics, by choosing new goals that excite and challenge me. (Anyone doing Whistler 70.3? Hmm…)

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From my family to yours, happy New Year!

It’s been a pretty spectacular year and my goodness I have a feeling that 2018 will be even better!

Thanks for all the love and support throughout the year. Look forward to continuing to share my journey with you all in the New Year,

xo

 

Challenge: Week 11

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Do you ever find yourself wanting to experience more of life? Wanting to really soak in every experience? How can you shift your life to really take it ALL in? I’ve learned over the years that there are a few ways to become a true experience seeker. I’ve taken on a minimalist way of thinking, and in many ways, wanting and having less, has added so much abundance to my life.

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I don’t crave things. I don’t attribute happiness to ownership or possessions. Yes I like nice things, and yes I own nice things, but I don’t allow these things to dictate how I am feeling. How I interact with the world. Part of the reason why I attempt and complete endurance events and adventure experiences is that I want to take advantage of every wonderful opportunity that life offers.

And so this week I challenge you to be a less little focused on things, and a little more focused on experiences. Can you structure your weekend to include more genuine, quality interactions with friends and family? Can you minimize your holiday stress by eliminating items from your gift list?

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This week my new experience was track cycling. I had always been intrigued by cyclists who raced on the track – there was something fascinating about riding on an angled track and racing so closely to other athletes. There was also something inherently beautiful about the speedy pace lines. I wanted to know more about the sport, and discovered that there was an introductory course at the Milton Velodrome, just outside of Toronto. The velodrome was built and used at the Pan Am Games in Toronto in 2015, so the facility is new and modern, and a perfect place to explore this new sport for the first time. I invited some friends and we all eagerly took our first certification classes this weekend.

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Curious to try it out? The first part of the certification course is 3 hours long, split up into two sessions. You bring your cycling gear (or fitness clothing), shimano or look compatible cycling shoes (or runners) and your helmet. Don’t forget a water bottle too – the velodrome is quite hot and the workout is definitely sweat inducing! You can be a complete beginner but most riders were road cyclists or triathletes who wanted to try something new. Only one guy in our group had previous track cycling experience, and we all felt comfortable handling a road bike. The instructors were great – very knowledgeable, and attentive to our differing levels and needs.

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Riding the black line. Nailed it! (Thanks for the picture Nancy!)

The strangest feeling was to ride a fixed gear bike with no brakes. Not to mention racing up and down a wall! But you quickly get the hang of it, once you realize that riding this bike is not exactly like riding any other bike! There is a lot of thought and strategy in this sport – how to pace yourself correctly, how to lead a pace line, and how to speed up and slow down using the wall, rather than your brakes or gears. Trust me, it’s fun and thrilling!

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Post-ride smiles! Thanks for joining me ladies.

And so, with this one new experience checked off, will I continue on to the second part of the certification? Although some of my friends would answer with a resounding YES (Have you bought that TT bike yet Shawn?), I have to think about whether it is realistic for me to add in an activity that is an hour away, and whether I would actually use the membership to the velodrome.

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Kids warming up pre-race.

The investment of the two part course allows you to use the drop-in sessions. You still need to rent a bike (or bring your own) and pay for the drop-in, and/or for the membership dues. You have the option of renting out lockers for convenient storage, and you can also use their walking/running track, and fitness facilities.

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For now I will complete the second part so as to be fully certified, then see how the track cycling fits into my schedule. I’m happy I tried something outside of my comfort zone, and added in an additional experience into my life repertoire.

What will you add to your experience list? Have you always wanted to try something that was a little or a lot out of your comfort zone? Add abundance to your life by  focusing more so on experiences than on things. Let me know what you choose to try! I would love to add a few more cool, new, and different activities to my list.

Happy minimalism-ing and experiencing!

xo

 

 

 

 

 

Challenge: Week 10

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There are only 3 weeks to go on the Health Challenge! If your fall has been anything like mine, your days have turned into weeks, which have then turned into months. I can’t quite believe that it’s already December, and we’ll be welcoming another New Year in a few weeks.

Now is a perfect time to challenge ourselves to think back over the last 9 weeks and really ask ourselves if we have pushed ourselves to go after our goals. Have you wanted to change something in your behavior that you are unhappy with? Do you want to have more or less of a particular experience in your life? Do you crave love, belonging, career success?

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Before we turn the page and welcome 2018, let’s spend some time determining what we can still do in 2017 to be our healthiest selves.

For me health is not solely about eating well and exercising. If anything, it’s about so much more. It’s about self-care, about spiritual fulfillment, and about vulnerability. When we live our true lives, as our true selves, everything seems to fall into place. But why do so many of us fear our own selves?

Challenge yourself this week to think about something that you have been putting off, for fear of the consequence. By letting go of that fear, and taking action, you are coming closer to living more authentically. Part of my challenge this fall has been getting back into a workout routine, but I’ve finally realized, 9 weeks in, that my body and mind need an actual break. I don’t need to write out and follow a specific plan. I don’t need to have a race goal just yet.

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It’s ok to be living day to day, still being active with walks and runs (are you doing the Run Streak with me?), and occasional swims (made the mistake of signing up for group swims when I knew how hard it would be for me to stay up late on dark fall days!), but going from an Ironman plan to no plan is what my body needs right now. And that’s ok. And so I’m not signing up for any big races yet. Nor am I committing to any big physical goals. Life goals? Yes. Career goals? You bet. But long endurance goals? I think I’ll let the completion of my Ironman goal take center stage for a few more months. I’m allowed, right?

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Soaking in this finish, for just a few more months.

What about you? What are you wanting to change in your current situation? Single but want to find your life partner? Think about ways in which you can live an adventurous and exciting life, one that allows for new connections to be made.

Unhappy with your work situation? Write out the kinds of skills and talents you want to employ on a daily basis, and start researching positions that better align with your goals.

Take the time this week to think about your true self, and your true goals – have you made the effort in the last 9 weeks to really go after your dreams? To achieve balance in your professional and personal lives? Why are you stalling in taking the first or second step? Often we know exactly what it is we need to change or do, but for one reason or another we choose to wait. To ponder. To convince ourselves that now is not the right time.

To help you out I’m once again posting my Reflections worksheet.

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Print it out and see if your current reflections match your previous ones from Week 1. I’ll be back next week to talk about minimalism and how to have a minimal but abundant (oh yes it’s possible!) holiday season.

For now, enjoy the rest of your week!

xo

 

Challenge: Week 9

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I came across a New York Times article today that spoke about how to be happy, and the little things that we can do on a daily basis to shift our mindset when we are feeling less than stellar. My favorite suggestions are to try and rewrite your story and to practice optimism. Physical activity is of course also mentioned, as is mindfulness.

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Try this exercise to rewrite your story, from the NYT article mentioned above.

More and more in today’s culture we hear about mindfulness, and about the need to quiet the mind in the overwhelmingly hectic world. By being so plugged in to technology we do not give our minds the time to reflect, pause, and be quiet. Mindfulness is not simply the trend-du-jour as some might believe. It is a way of living, when you take the time to be present, to be grateful for the moment, and to push aside certain negative or obsessive thoughts.

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Doing the Run Streak challenge (see Week 8) has reminded me of the power of movement, and how it helps clear our minds of the unwanted fuzzyness of ‘busy’ lives.

In many ways diabetes and athletics – both very significant parts of my life – have allowed me to become someone who is mindful and present. Living with Type 1 Diabetes forces you to be acutely aware of your body’s mechanisms and symptoms. You become sensitive to every feeling and sensation – you know the many shades of hunger and thirst, of tiredness and vitality.

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Endurance athletics teaches me to be more mindful too. It allows me to focus on the here and now.  If you find yourself seeking out more mindful moments, you are also likely craving more balance in your life. Are you content with your current situation? Are you happy with your relationships? Your work? Your life? Taking the time to quiet the mind will also allow you the mental space to re-evaluate your priorities.

For this week’s challenge I want you to practice some mindfulness exercises. They are actually simpler than they may at first seem. (Here I borrow from a previous post I wrote about mindfulness):

And so how do you start? What are some simple actionable steps to be more mindful, right here, right now?

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1. Unplug.

Are you used to looking at your smartphone or tablet while commuting to work? Ever notice how almost everyone is attached to his or her device? Try making all (or at least a section) of your commute time a ‘no-technology’ time. Unplug. Look up. Interact with the world around you. No need to start up a conversation, but allow yourself to be a part of the environment. Allow your mind to wander.

2. Tune In.

Our senses are inundated with too many stimuli throughout the day. We listen, we feel, we touch all day long, and yet often we are unable to discern any particular sound, emotion, or sensation. Try tuning in to one of your senses, while setting the others aside. Close your eyes and think about the sounds that you are hearing – from the typing of an adjacent keyboard, to the pedestrians crossing the street. Then shift your mindset and think about your body and what it is touching – is your blouse soft and delicate on your shoulders? Are your shoes warm and comforting on your feet? Tuning in to our senses for a few minutes, a few times per day, can retrain our minds to focus on the present moment. Want to try this exercise at home? Soak in a tub and think about the sensation of the water on your body. Sleep in the nude and feel the sheets and pillows as they touch your skin.

3. Share Gratitude.

You often hear about the importance of practicing gratitude in order to live with a positive mindset – the trick here is to also share gratitude. How do you do this? Thank others out loud a few times per day and let them know why they have made you feel grateful. Thank your colleague for helping you complete a task on time and tell them that it means a lot that they were able to set their priorities aside in order to support you. Thank your partner for doing the dishes and let them know that it makes you feel relaxed that there are fewer chores for you to do. Being grateful on a daily basis is key to your own happiness. Sharing gratitude matters too – you are choosing to spend a few minutes in a positive headspace, with another individual. You’ll be amazed at how this positive energy translates to being more present.

4. Slow Down.

Spend an extra few minutes in bed – cuddle with your partner, your dog, stretch, think about what you’d like to accomplish in the day ahead. Spend an extra minute in the shower and let the water wake you up. Eat slower and pay attention to the tastes and the texture of your food. Walk an extra 5 minutes to pick up your coffee and breathe in the outdoor air. Slow down and notice yourself being more present. Feel rushed for time in the morning? Head to bed a bit earlier and set your alarm for 15 minutes earlier. That’s really all you need to start the day off on the right foot, and at the right pace. Slowing down forces your body and mind to reset, and take a step off of the hamster wheel. And no one wants to be on that wheel all day long.

Let me know how it goes – with less than a month to go until Christmas you are likely in need of these quiet moments. So have an open mind and give these mindfulness exercises a try.

 

 

 

Challenge: Week 8

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It’s hard to believe that it’s week 8 of my challenge series. There are only 5 weeks left until the Christmas holidays. This is a busy time for everyone – from holiday parties, to gift shopping, to traveling for the holidays – and often physical activity gets placed at the bottom of our ‘to-do’ list. For myself personally this time of year is challenging because of the dark nights and the colder days. It’s a lot easier to go outside for a run when it’s sunny and warm out, right?

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Oh hey sunshine!

 

And that’s probably why I often sign up to do the Runner’s World streak challenge – to run a mile from American Thanksgiving to New Year’s Day. It forces me to get outdoors, or go to the gym, and makes it a little bit easier to get back into a training routine come January.

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Don’t forget to wear bright colors when heading out for evening runs!

The running streak doesn’t have to last from one holiday to another. Start off by choosing an activity you enjoy, and challenge yourself to do it all week. Spend 7 days this week focusing on you, and on an activity that you enjoy. Run for 10 minutes every day. Do yoga every morning for 20 minutes, and so on.

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I will be doing the streak challenge and starting up on Thursday. If you want to join me and the others participating, just look for the #RWRunStreak on social media. To help you out, Runner’s World shares some of their tips here. My tips for a successful streak?

  1. Aim to complete your run early in the day – Run in the morning so that you won’t be thinking about your run when you’re out gift shopping in the evening, or at a holiday party. Aim to get your run in, and enjoy your glass of wine too! Win!

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  1. Invite friends to join you – It’s always easier to get out of the house when someone is waiting for you.

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  1. Keep track of how you feel pre and post-run – You’ll quickly notice that your mood improves after your runs, and the written reminders will help get you off the couch the next time you’re procrastinating!

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Since I am also starting work on my book (Book? Yea! I’m taking the plunge and writing a special guidebook and cookbook for athletes with diabetes!), I will also challenge myself to work on my content and my recipes every day for at least 30 minutes. It might not sound like much, but it’s the consistent actions that will help me fall into a writing routine too!

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#Spotthepump

If you like the idea of a run streak, then join me! Unsure, but tempted to try? Give this week a go with 7 days straight of short activities that you enjoy. Then decide how to tweak the streak to make it work for you and your schedule.

Happy streak-ing!