I’ve been spending so much positive time and energy with my nutrition these days, but I’ve neglected to also focus on fitness. My excuse is that I’ve been too busy and unmotivated.  But while picking and choosing the aspects of health that are most convenient will work for a while, its not the way to wellness. The way I see it, nutrition without fitness is like putting premium gas in a car with bald tires…eventually you’re still going to get a flat.

My biggest challenge with incorporating a healthy exercise regime into my schedule is time. Of course!  I’m sure many of you can relate to that.  With my commute and work and shopping and cooking, then digesting and reading and spending time with my significant other, where can I fit in fitness?  I’ll tell you where…in the morning, before I do anything.  That’s how it works for me. And if I’m diligent and committed, I’m okay. If I give myself even a little bit of slack, I’m bound for laziness.

Waking up earlier than I have to is the key to my success, and the hardest part. I really have to drag myself out of bed in the morning. Not because I can’t do it, just because I don’t want to. My covers are warm and my pillow is soft, much more forgiving than the cold, cruel world. But alas, I am an adult, and my days of sleeping in need to come to an end.  There’s just way too much a.m. daylight that I’m missing.

I made a commitment to myself this week that I would start waking up earlier than absolutely necessary and that today I would re-visit my yoga practice. So, bright and early, 7am, I was up and ready to stretch!

I found a free demo video from Myyogaonline.com. I’m seriously considering buying a year membership to this website. It’s only $9.95 a month. That’s cheaper than a yoga class. This 12 minute video was just what I needed to get started. I continued with another 1/2 hour or so of my own routine and I feel great.

Here are just a few of the benefits I experienced from yoga in the morning:

• reduced muscle stiffness and joint compression that occurred during sleep
• an awakening of the senses and the ability get my mind going without caffeine
• a feeling of calm and rejuvenation.

Take some time to examine the challenges you’re facing in regards to fitness. Are you busy like me? Is it a financial reason? Are you injured? Are you just not sure where to start? I hear a hundred excuses everyday from patients who want to be well but can’t seem to overcome one major obstacle, themselves. You are the only real thing standing in your way. Of course time and money and injury are factors, but those can easily be overcome with a little initiative and creativity.  If you want to grow, you can and you will.  Sure you may need to modify, but you are always capable of trying and with a little effort you can be even more than able. You just have to start with the basics.

For me, it’s yoga, then I’ll advance to running. I may even buy some roller-blades. For you it could start with a walk around the block and some light-weight bicep curls. Before you know it, your new routine will be set and you’ll be cruising along on your own path to wellness.

Namaste

So, do we want recipes, do we want info? How a about journal entry first. I haven’t posted much personal for a while.

The weather has warmed. Also windy here on the West Coast! Don’t forget to protect your neck when it’s windy!  Here are a few quick things I learned and practiced today.  Let’s start with the learned part…

I’ve learned…

…this April sun is strong and plants are soaking up their water quickly. I must remember to water mine properly.

…I shouldn’t say “later” to most things. “There is no time like the present.”

…Eating lots of vegetables does not warrant eating lots of dip.

Okay, that’s enough learning. What have I practiced?

hmmm…Okay!

Today I practiced…

…Driving the speed limit. I’ve increased my gas mileage while reducing my carbon footprint. Stress level decreasing.

…in my scope of practice! I helped three patients!

…making creative soups. See below.

Today’s kitchen creation…Asparagus Soup with Ginger. (broth, asparagus (cooked and pureed), lemon, ginger, carrots, celery leaves, salt, pepper, oh and heirloom tomatoes!) Not bad for just using what I had on hand. My fridge is looking a little empty though.  I served it with some guacamoli from scratch and a cucumber salad. Lots of green. Nothing wrong with that.

Have fun when making soup. Just throw stuff in! All you really need is some liquid, veggies and a few herbs and spices and you’ve got yourself nutritional wellness!

Let’s learn a little about asparagus…

Asparagus are almost at the peak of their season in California! States further East can expect to see them as late as July.  They are a major source folate, which assists in cardiovascular health, as well a natural diuretic.  According to WHFoods, woman suffering from premenstrual bloating could benefit from adding asparagus to their meal.  Don’t worry about the strange odor when you pee. That’s just the result of a natural chemical breakdown. What may be a concern is for those who have kidney problems, as asparagus contains purines. Excessive amounts of purines can lead to an excess of uric acid in the blood. Excessive uric acid in the blood can lead to gout, kidney stones and kidney failure. We don’t want this.  If you are unsure about your blood levels, you can always request a blood-work panel from your primary care provider. The best advice I can give, always pay attention to how you feel.

There’s a zen calender on the front desk at The Healing Sanctuary.  Most days I find the time to read these little quotations of enlightenment.  Some day’s they are too long or far out there to contemplate at work, but today’s sparked a moment and I feel it’s worth sharing.

Right on Alan Watts!

Just yesterday I was describing how sometimes when I go to new places, I prefer to quietly soak in my surroundings instead of trying to figure out what century the architecture is from or what kind of mushroom I just stepped on. Not to say that education isn’t valuable, I love to learn. But sometimes I’d prefer to just be a part of it. This saying reminds me of that. I hope you all enjoy “feeling life” today!

Did you think I skipped day 10?  Nooo.  I skipped the run, and the blog, but I did do about an hour of pretty intense yoga last night.  Looooong stretching.  Negative: I got a headache during shavasana.  I think its because I did a headstand.  Bad yogi, that should not have happened.  Besides the one time I did yoga with The Kahuna on Day 4, my sessions during this challenge have been all self-led.  Though I have confidence in my yoga knowledge, I still think it would be better to follow an instructor.  Any DVD suggestions?  Anyway, I slept well.  I’ve been sleeping well every night actually.  Yesterday morning I woke up feeling like I had just slept a week.  A good feeling, let me tell you.

Other positives:

• My friends and family think I’m super cool
• I feel great
• I’m accomplishing things I didn’t think I could
• I always have something to do when there’s nothing to do (nothing to do, by the way, is a figment of our imagination, or lack there of)

Speaking of accomplishments, I added another .20 my run!  Total for today, 3.31.  Woohoo!  It wasn’t easy.  And I didn’t do it first thing in the morning which I think made it harder.  I woke up, did a few things, had some breakfast, did a few more things, and then took my run.  Once again, I got a right side cramp and was so much more out of breath than on my other runs.  I’m convinced the cramp is because I was still digesting solid food.  Not sure about the lung capacity.  Maybe the afternoon air quality is different, I don’t know.  But I did it, despite all the setbacks, and I feel good now that I’m resting.

I was going to take this down-time to complain about something that keeps happening to me this week.  I had this whole rant planned and I was gonna ask why and make accusations and all this other unnecessary diatribe.  But I’m not gonna do it and I’ll tell you why.  A patient of The Healing Sanctuary, who is always sharing with me the most fascinating information, made me some flashcards of the principles made in How to Win Friends and Influence People by Dale Carnegie.  I’m taking on one each week in hopes that I will be one day be the most popular person in the world.  Not really, but I’m definitely hoping to improve my social skills.  This week’s flashcard…Never condemn, criticize or complain.  So…no rant.  We’ll all better off.  I’ll leave you with that as today’s meditation.  I’m off to make sense of the boxes we STILL haven’t unpacked.  We are terrible movers.  Happy Friday!

…Miles that is.  A new personal best for me as of late and taking it to the next challenge level.  I was apprehensive at first but I mapped out MyRoute and hit the pavement running.  Today was a little different from other days.  It was raining this morning and I had an early commute so the a.m. run just wasn’t happening.  Fortunately, by the time I returned from work it was sunny and I was ready to keep up my successful pace.  After about a mile my side started to cramp, a first for this challenge.  I breathed it out for a few blocks and it felt fine for the rest of the distance.  My next obstacle was the wind.  As I rounded the final mile, it was really blowing and head-on, which was hard on my lungs, but stuck it out and finished my route!  Feeling tired but accomplished, I did my stretches and am now taking advantage of some alone time while The All-Star gets artsy. I think I’ll read.  Haven’t done that in a while.

After my run, I grabbed a piece of cheese.  This was not a good idea.  The fat made my stomach uneasy.  As much as I think I know about food, and I still make bad choices.  It happens, I’m weak and human.  Next time I’ll opt for some fruit, a healthier decision.  Self forgiven.

Total miles run since day one…12.63.  Not bad.  I’m excited to see what the end number will be.

Today’s inspiration was shared with me by my lovely Aunt Retta who has a heart of gold and the strength of steel…

“The woman came out of man’s rib, not from his feet to be walked on, not from his head to be superior, but from his side to be equal.  Under the arm to be protected, and next to the heart to be loved.”

Thanks Aunt Retta, I love you!

Last night’s recharge meditation was just what I needed.  Today I feel great and this morning I woke up ready to start a new day and a new Challenge week.  Today’s fitness activity was a 2 1/2 mile run to the beach and back.  My new neighborhood is so cool.  I love jogging past all the little beach houses and the closer I get to the coast, the more beach bungalo-ey they get.  I finally feel like I’m living “California.”  It only took 2 years.

I’m continuing to feel really good on my runs.  No aches or cramps.  Feet feel good and breathing is steady.  I’m certainly getting the hang of it.  After my run today I did some good stretching, which I have been forgetting to do.  The pre-run stretch I remember, but when I return I’m all about getting out of my sweaty clothes and tracking MyRoute, that I forget to make sure my body is where it needs to be.  Note to self…REMEMBER TO STRETCH!  So I did today, and had some lunch and got myself ready for work.  On the car ride in, I felt soooo good.  It was a combination of adrenaline and euphoria.  I was calm, awake, and happy to be alive.  How’s that for a new drug?!

So enough about me.  I’d like to give a High Five shout out to The All-Star who’s starting his first day at The Art Institute today.  This is just another reason why we call him The All-Star.  He knows what he wants and how to go out and get it, and of course, can succeed in whatever he sets his mind to.

Way to go baby!  Totally proud of you, (and you’re super cute)!  And I’m a little jealous, I wanna take art classes.  Maybe I’ll find a pottery class.  I still have my tools from moons ago.  Ahh, the power of inspiration.

Speaking of inspiration… Here’s yesterday’s Zen calender meditation.  I think it was more appropriate for yesterday but we can continue to think about it today.  Aloha!

“Sit silently for ten years, then for ten more years, and then for another ten years.”

To balance the hardcore workout that took place yesterday, The Kahuna wisely advised me to challenge myself in a different way today.  While it is important for me to be successful in this fitness endeavor and continue to be active each day, it is also important to allow my body to recover and for my mind to prepare for the tasks ahead.

So, for today’s fitness, a sun salutation for each of the 6 days I worked hard this week, and a 7th final pose of Legs-up-the-wall for 15 minutes.  The challenge was both to find the pose, and to find a quiet place of stillness in my body and my mind.   This did not happen instantly, nor did it remain constant throughout the stretch, but I allowed myself to simply be and I committed to the meditation.

For an athlete, this is an excellent pose to do, especially within 24 to 48 hours of an intense workout.  Besides the deep stretch it provides for the legs, back, front torso and neck, it also improves blood flow to and from the heart and refreshes and rejuvenates the entire body.  For the mind, it improves clarity while also creating a calming affect.  For the spirit, it brings emotional balance.

For me, a perfect way to end a great Week One.

Inspiration for the moment…

Allow yourself to be.

What a day.  I am exhausted.  We were on the slopes snowboarding for at least 6 hours today plus another 2 miles or so of walking, all with about ten pounds of gear on and a snowboard in tow.  If that doesn’t make up for a day without a run then forget screw this challenge.  Just kidding, the challenge will continue.  I actually like it.  In fact, I do believe it gave me the strength to take on my first blue diamond today!  Can’t beat that!  And even better than taking on that scary mountain… I finally got a board all of my own. No more rentals for me! Thanks All-Star.

I’d like to write more.  I could tell you about how beautiful the weather was, and the snow conditions, and the bruises I’ll have for the next week, but I’m too tired to think and my fingers will start typing all sorts of nonsense and no one really needs to read nonsense at this hour, am I right?  So instead, here are some pictures of our fun in the sun at Snow Summit.  Enjoy.

Daily inspirational mention…

No Fear!

I woke up this morning with a sore throat and burning sinuses.  It was 7:45 and I had a 9am date to do Yoga with The Kahuna.  My intention was to ride my bike the 2.7 miles to the beach apartment but that was just not happening.  I danced with the idea of staying in bed until it was time to go to work but that is not what this challenge is all about.  So at 8:30 I pulled myself together, had a protein shake, took some ColdQuell, and drove my car instead.  We used a yoga class  recorded off the Oxygen channel.  It was no easy breathin’ yoga class and perfect for today’s challenge.  Also, it was nice to have a friend join in and support my quest.  Health wise, I felt good during the class.  At present, my throat no longer hurts but my sinuses are still congested and I have a chill.

For my post-workout meal, I had an egg, mushroom and onion scramble, wrapped in a whole wheat tortilla with tomato and hot sauce.  I’m being mindful of calorie intake during this challenge.  It is not my goal to lose pounds so I need to make sure that I’m consuming enough calories to maintain a healthy weight.  Last night was a delicious dinner of baked chicken tenders, zucchini, mushroom and tomato.  It was so good and so easy to make.  I just threw it all in a pan with some breadcrumbs and seasoning and 350ºed it until it was done (about 30 minutes).

Other cool challenge additions…

Thanks to my personalized Google page, I happened upon LifeMojo, a neat website that lets me track my challenge and fitness goals.  I found it last night. There are no gimmicks or hidden agendas that I can see.  All I had to do was create the typical username, email, password for my profile and I was signed on and ready to track MyMojo.  You can add your daily activities, diet, glasses of water drank, even waist measurements if that’s included in your goals.  You can choose to have it posted to the public or not.  One feature, that I absolutely love, is they are hooked up with Googlemaps which I can use to create My Routes, and as well as see what other running/walking/cycling routes are being created in my area.  Thanks LifeMojo for keeping me motivated!  I set a goal to run 20 times before February 5.  I’ve got two in the bag! Eighteen more to go!

Today’s meditation: From the words of the tv yoga instructor…

When the mind is silent, happiness bubbles up.

Namaste

Major challenge accomplishment for me today.  The alarm went off at 6:23.  I hit the snooze once but by 6:45 I was in sneakers and on the move.  I went the same route as on Day 1.  It was not my intention but I even shaved a few minutes off my time.  The temperature was cooler and there was less traffic which helped.  The beach was beautiful and the air fresh.  It reminded me that I do love the morning. 

Last night, after some delicious lentil soup and a glass of red wine, we watched the movie Seven Pounds. It was a decent story with a predictable plot but Will Smith is a pretty good actor and I remained entertained throughout.  There was one line that stayed with me till the morning and I meditated on it during my run.  One of the characters, played by Rosario Dawson, says she wishes she had more time to learn who she is and what she likes.  Often I find myself lost on my journey and I now believe it is because my idea of what I seek is unclear.  It is not the unfamiliarity of the path that causes me to lose my way, but an unfamiliarity with myself that leads to confusion.  How do I know that I want to be on this path?  Will I be happy where I end up?  Am I strong enough to make it?  One of the greatest parts of the path to wellness is the self-discovery that occurs along the way.  My goal is practice being more aware of it. 

This morning I discovered that I really like jogging in the morning, while in the past it was something I said I could never do.  The truth is my body is fully capable, my mind just didn’t want to do it.   

Zen Calender Meditation for January 7, 2010

“We shape clay into a pot, but it is the emptiness inside that holds whatever we want.”  – Tao Te Ching