Never giving up

Do you ever get frustrated because things are moving too slowly in your life? Many people don't realize that building a foundation for success does not happen overnight. It is a slow process in which you are constantly working and learning. After all, that foundation must remain strong, even in times of failure or crisis. This takes time! You may have to remind yourself that "failing" is only failure if you quit; otherwise it's a learning opportunity. So don't worry if your life seems to be moving in slow motion. Concentrate on building a solid foundation and learning from your back steps.

Source: http://www.SparkPeople.com

Over And Over Again

DailyOM - Having The Same Experiences

There may be times in our lives when it seems like we keep having the same kinds of experiences. The situation or the people involved may be different each time, yet one experience may feel exactly like the last one and the one before that one.

This is such an interesting concept. I honestly believe that our thoughts and preconceptions do influence what happens to us.

We bring ourselves and our beliefs to every situation. If we can figure out which of our beliefs are no longer serving us, we can consciously change those beliefs, make new choices, and start having new kinds of experiences that are in line with what we want in life.

I think we owe it to ourselves (and to others) to constantly examine our belief system. When we find we are uncomfortable or too comfortable, it is perhaps because of how we feel about and perceive ourselves.

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Are you making a difference?

Have you ever said "I want to help do this" or "I'd like to be involved in that"? Many people have grand intentions but forget about the importance of following through. It is far better to take the time to complete small deeds than to spend your time talking about what you want to do someday. Sometimes you may feel that a small deed will not make a difference. Just remember that every bit--even a small bit--helps. Every good deed makes a difference to someone.

Source: http://www.SparkPeople.com

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Exercises for Knee Pain

These exercises have been of great help to me:

11 Exercises that Help Decrease Knee Pain

BONUS TIP: If you have increased soreness after doing these exercises, it may help to ice your knee or knees for 10 - 20 minutes. Place a bag of ice (or frozen vegetables) over the joint, with a towel between to protect the skin. Elevate your leg on a chair if ice alone is inadequate.

The ice treatment was also suggested by my Health Coach at work and it really helped me.

It's all about choices

In life, as adults we have choices and we make them every day on every aspect of life. We can choose to eat a greasy cheeseburger or a healthy salad.

As consumers, we also have choices that affect our health. One of the choices we can make is where to eat when we eat out. Here is a great article about some of the available choices:

America’s Unhealthiest Restaurants on Yahoo! Health

We should only support establishments that are willing to be forthcoming with nutritional information on the food they sell. And we owe it to ourselves to find out the nutritional information of everything that goes in our mouth. It is the best way of insuring that we are making responsible nutritional choices.

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A Great Teacher: Water

DailyOM - Living Like Water

Water is a great teacher that shows us how to move through the world with grace, ease, determination, and humility.

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Passive Aggressive Behavior

I think I have experienced passive-aggressive behavior all my life. As a learned habit, I sometimes find myself doing it to others (thankfully, it is more rarely now than it has been in the past).

Here is a very nice, short, article on this type of behavior and what to do about it:

DailyOM - Claiming Our Feelings

If you’ve ever found yourself repressing your anger and behaving in other ways to get your point across, you may be someone who is adept at engaging in passive-aggressive behavior.

Procrastination, inefficiency, stubbornness, and sullenness are some of the many ways that anger can be expressed indirectly.

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Trigger Foods: What are Yours?

Trigger Foods: What are Yours?

So what exactly are trigger foods? Well, for me, they are the foods that once I start eating them it is very hard to stop. It’s as if I can’t seem to get enough; foods such as chips, candy, cookies, ice cream, brownies, etc. While I would love to say I have developed the discipline to eat these in normal sized portions, I still struggle with these foods if I bring them home. But that’s OK because I have devised my own plan on how I deal with this situation.

One of my trigger foods is pizza. I always have to watch myself around that.

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Sorry, Virginia, there is no such pill

The only way to lose weight and be fit is to exercise and eat a nutritious diet:

12 Ways to Spot a Fad Diet

The next time you watch an infomercial, read an advertisement, or spot a new supplement reporting miraculous weight loss results, we wouldn’t blame you for cocking a wary eyebrow.

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Are you a computer tech or geek?

Here is a nice list of ten things you may consider for additional income during these difficult times:

10 ways techs can make extra cash (TechRepublic.com)

If you’re searching for opportunities to supplement your income — or you’re in between jobs and need some work to tide you over — the tech field offers a number of possibilities. Erik Eckel runs down some of your options.

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Health Warning: Check Expiration Dates!

A friend sent me this warning recently:

snopes.com: Pancake Mix and Allergic Reaction

I recently made a batch of pancakes for my healthy 14-year-old son, using a mix that was in our pantry. He said that they tasted "funny," but ate them anyway. About 10 minutes later, he began having difficulty breathing and his lips began turning purple. I gave him his allergy pill, had him sit on the sofa and told him to relax. He was wheezing while inhaling and exhaling. …

… Apparently, the mold that forms in old pancake mix can be toxic!

Here is the content of the email that was sent to me:

A student had pancakes and it almost became fatal. His Mom (registered nurse) made him pancakes, dropped him off at school and headed to play tennis. She never takes her cell phone on the court but did this time and her son called to say he was having trouble breathing. She told him to go to the nurse immediately and proceeded to call school and alert the nurse. The nurse called the paramedics and they were there in 3 minutes and worked on the boy all the way to the hospital. He came so close to dying. Evidently this is more common then I ever knew. Check the expiration dates on packages like pancakes and cake mixes that have yeast which over time develop spores. Apparently, the mold that forms in old mixes can be toxic! Throw away ALL OUTDATED pancake mix, Bisquick, brownie mixes etc you have in your home.

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Mid-week Status and C25K Report

I finished Day 2 of Week 2 of C25K. It is a beautiful day and I most definitely enjoyed the run! I definitely struggled with the last 90 second jogging period, but that is probably because it was uphill and I had already done two uphill stretches during the run. But struggling is a good thing -- it just makes me want to try even harder! :-)

Nutrition wise I am doing well. My calorie intake has been under control, although my appetite has increased some. Weight seems to be under control and I am hoping to lose another two pounds this week.

My greatest area of concern is stamina. Because of my 5K training, I stopped doing my staircase routine. I do not want to overdo things, but I feel my stamina is down a bit. Maybe it is the staircase routine, maybe something else (there are a number of stressors in my life right now).

I have also noticed that I am not drinking as much water as I should. My ST (strength training) has been pretty lax lately. Ah ... areas for improvement all around! :-)

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Taking care of yourself

DailyOM - Staying On Track

In a world where we have routines for nearly everything—our route to work, our physical fitness regimen, and our weekday schedule—it’s amazing how many people forget to create a routine for meeting their spiritual needs.

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Energy Boosts at Work

I think we all experience the occasional lack of energy during the day. Here are some great suggestions for perking yourself up as needed -- and there are no chemicals involved!

Energy Boosts at Work

This is all healthy and great for you!

Did you realize bad posture alone can give your brain up to 30% less blood and oxygen? Along with good posture, the most effective way to fight energy lulls is with heavy doses of good stretching and good breathing. Shoot for five minutes of mental or physical activity per hour, every hour at the computer.

Enjoy!

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It shows

I am not used to this at all. For the last few days, almost on an hourly basis, people stop me and tell me how they notice my weight loss and how I look great. One co-worker said: "If you keep losing weight you are going to disappear!" Another co-worker stopped me and praised me. He ended with "I am proud of you!".

WOW! I am just floored! With this much positive feedback it is easy to keep going!

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Couch-5K Week 2, Day 1

Day 1 of this second week on the Couch-to-5K program went incredibly well. I even added one 90 second period at the end of the 20-minute lap because I was far enough from my origin point to just walk back. Why not add some more training? :-)

The new shoes felt great -- I definitely need to adjust to them, but I think they made a difference. My right knee did not feel as "guarded" as with other shoes. I think it was a very good investment.

I can't wait for Thursday's run!

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Aromatherapy for the Whole Family

Aromatherapy is the use of essential oils from plants and aromatic plant compounds to affect someone's mood or health. In France, where it was discovered, it has been incorporated into conventional medicine to treat infections and disease. In the US, it is widely used for its ability to affect a person's emotional state. Here are some ways you can use aromatherapy to create a healthier home.

• In the bath: Try this bath before bed to help you or your kids (or all of you!) sleep more soundly. Dilute 5 drops of lavender oil in 1 tablespoon of carrier oil, such as almond or coconut oil. Add to the bathwater, using caution to avoid slipping. Lavender helps promote relaxation and sleep.
  
• Inhalation: Into a basin of steaming water, add a few drops of an essential oil, like marjoram. Lean your head over the bowl and cover with a towel, and inhale the steam for 10 minutes. Marjoram can help to clear congestion.
  
• In the car: Sprinkle a few drops of peppermint oil on a cotton ball, and stash it under the driver's seat. Peppermint helps increase alertness.
  
• Around the house: Help to disinfect the air in your home by adding a few drops of tea tree oil to an aromatherapy diffuser.
  
• For your pets: Calm rambunctious or nervous pets by sprinkling a drop or two of lavender oil on their bedding.
  

Although aromatherapy can complement traditional medicine, it should never be used as a substitute. Always check with your doctor or pediatrician before using any home remedies on yourself or your child.

For more information you can read this article: Aromatherapy Smells Great!

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All things pass eventually

Have you ever heard the concept of "seasons" in life? It refers to an idea that nothing in life lasts forever, and with time, all things change. Do you feel like your life is in an unhappy state? Are you stuck in a rut? It will pass! Sadly, this also applies to the good times as well. The elation of a promotion, the excitement of a new relationship--all will fade with time. Think creatively about how to maximize the sweet times and minimize the sour ones.

Sweet, sour, bitter, pungent, all must be tasted.
- Chinese proverb

Source: http://www.SparkPeople.com

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Another first

Yesterday, I began training for my first ever 5K race. I never imagined I would attempt something like this. Certainly, as of late last year I could barely finish the evening without collapsing on the couch and falling asleep. Now, I am exercising daily, watching what I eat, and feeling great!

I started the Couch-to-5K (C25K) program. Yesterday's session was unorthodox because I did not want to look at a stop watch to see when I needed to switch from brisk walk to jog, so I counted blocks. Looking back I realize that it was not necessarily the best way to do it, but I got through it and that was important.

On my Couch-To-5K SparkPeople group I read about free podcasts that will help you time the intervals. The first one I found was from DJ Steve at djsteveboy. These are awesome mixes! I walked to Day 1 today just to get used to the system. I love it! The site also has other running programs that bring you to 8K and 10K.

I also found another set of free podcasts at Podcasts for Running. I am listening to Day 1 while writing this blog. This is a good set. I like Robert's approach because he talks you through the changes rather than the "beep" used by Steve. But both of them are awesome and free -- what more can we ask for?

Thank you to Steve and Robert for providing these free MP3s for all of us that are training to be healthier and fit. I am grateful for their hard work and willingness to give these great music files to all of us.

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Finding victory in the small stuff

Do your dreams seem far away? Does the distance between you and the finish line deflate your motivation? Often we forget that goals and dreams are not achieved overnight, but rather in a series of small steps. Progress towards your goals should also be counted as victorious! Stop looking at the end result to bring you the greatest joy. Instead, celebrate the ways in which your life is gravitating towards that desired result. Nothing is guaranteed in life, so make the most of each day and persevere. Remember that the small things in life build up to the bigger ones.

Source: http://www.SparkPeople.com

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