“Life is Short. Act More. Think Less.”

“Life is Short. Act More. Think Less.”

I saw this saying while looking for new exercise ideas the other day and it struck me as something I need to work on. I am a thinker. I spend a great deal of time thinking, strategizing, planning, and worrying. I catch myself putting little things on my planner/to do list that take longer to jot down then actually complete. I refrain from doing something on the spur of the moment, because my brain starts to over think how everything will fit together. I start doubting my abilities or question the purpose of the activity and then back out. My brain is in overdrive even when I practice yoga to help me focus.

Now for those who know me I always say planning is key to success. If you fail to plan you plan to fail. It is when the thinking and planning hinders you from really living life that it becomes a problem. If you are the type to have your brain take over verses just jumping in with both feet keep this saying in your head. Use it as an affirmation daily.

This is going to be my focus for the next month. What things has your brain held you back from lately? Clear the way and live like your were dying as Tim McGraw sings!

The Reasons I Run

My husband and I are ramping up our mileage to do the Madison Mini Half Marathon on August 18^th.  This will be my fourth half marathon. As I am doing a lot more research on running and fine tuning my training program to fit my needs I thought I would share my reasons for running. If you do not have reason’s for sticking with something most of the time you will not succeed.

1. To stay focused. I find that when focused on my training program I have to be more diligent and structured with every other aspect of my life including work, my workouts, nutrition, weekend activities, time with family, etc.
2. To challenge myself physically and mentally. There is no greater feeling then when you cross that finish line. I well up with tears every time with the feeling of satisfaction, success, and joy. The half that I did three and a half months postpartum I used my son, Drake, as my motivation. I used the metaphor of labor to get me through. The race had a two-hour delay in the beginning due to rain and I was really thrown off mentally. I knew that he would be at the finish line when I got there and so just like labor I knew if I kept pushing towards the end my reward would be there to greet me. I love improving my times with each run and am excited to see and feel the differences in my running efficiency. I am looking forward to a new Personal Record. I am in comptetition with myself.
3. To be able to relate. I train many clients who compete in events and having done them myself provides that first hand knowledge to better coach and train them.
4. To stay in shape. Running is an activity that I can do with my dog, son, and husband. It is common to see me in the company of at least two if not all three on my runs. I have been running with my son since he was four weeks old and know that it is an activity (depending on the weather) that I have no excuses for. We enjoy our time out exploring. I get to spend time with the boys, see great sites, and get my workout in. I can always quick jump on the treadmill as another option if needed.
5. Reduce Stress. Running is a time (except speed work and hills) that I can just be. I let go of all of my stressors and come back clear headed and refreshed.

Happy Running.

Is Fruit Good Or Bad When Trying to Lose Weight

Is fruit good or bad when trying to lose weight? This is a question people ask often. My response is everything in moderation. Fruit is a carbohydrate and it contains calories like everything else. It is recommended that you get about 1.5 to 2 cups of fruit a day based on your calorie needs.

Fruit has many vitamins, minerals and fiber yet fairly low in calories compared to other things. Fruit is a great alternative to other calorie dense sweets and if that is an issue, replacing the sweets with fruit can help a person lose weight. Fruit contains water and fiber which helps with a person feel full longer. Cutting fruit out means losing out on so many benefits.

Raw sugars from fruits are slowly digested and burned at a steady rate. Thus, while fruit is high in sugar, such natural sugar should not be avoided. Some fruit is lower in sugars than others. Here is list to help you decipher.

Berries - Berries are, in general, the fruits lowest in sugar -- and also among the highest in antioxidants and other nutrients.
Summer Fruits - Melons, peaches, nectarines, and apricots are next in sugar-order.
Winter Fruits - Apples, pears, and citrus fruit are moderate in sugars.
Tropical Fruits - Pineapple, pomegranates, mangoes, bananas, and fresh figs are high in sugar (guava and papaya are lower than the others).
Dried Fruit - Dates, raisins, apricots, prunes, figs, and most other dried fruits are extremely high in sugar. Dried cranberries and blueberries would be lower, except that a lot of sugar is usually added to combat the tartness. Choose varieties that sugar is not added as well as sun-dried when possible.

I recommend a variety of fruit, but sticking with those that are lower in sugar can help you lose weight. Consuming fruit before workouts and for breakfast is another little trick.

Fruit can easily fit into a well balanced diet to promote weight loss. Pay attention to servings sizes, sugar content, and your diet as a whole.

For information on what counts as a cup of fruit check out: http://www.fruitsandveggiesmatter.gov/what/examples.html

Don't Sweat the Small Stuff

I participated in the Run for the Sol this past weekend. It was a 5k walk/run designed for individuals new to the event. It was great to see so many people literally taking their first steps towards better health.

The theme of the event was “Don’t Sweat the Small Stuff.” I think this is fitting in most situations. I have many clients who get caught up in the minor things. They allow those minor things to become boulders that stop them in their tracks.

I encourage you to think about the small things that you allow to frazzle you or to ruffle your feathers. How can you acknowledge these things, but then let them go?

In her book Creative Visualization Shakti Gawain has a Clearing Exercise you can utilize. There are four steps, but the first two and the last one are the most powerful. I encourage you to check out her book for the rest of the activity as well as other great ways to attract what you want in life.

Step #1

Take a piece of paper and at the top write, “The reason I can’t have what I want is…” You are then to write a list of anything that comes to your mind such as:
I am too lazy
I don’t have enough time
I feel guilty
I am afraid

Step #2
Write the specific thing you can’t have along with the reason.  For example, “The reason I can’t leave my dead end job is because I am afraid to do something new.” After this step sit with your list and get a sense of the limitations you place on yourself.

Step #4

Create affirmations to help over come these negative thoughts and statements.

Enjoy a more clear focus on your goals. Letting the small stuff go, because most of the time it all things to not sweat over!