Today’s Fitness 10-25-16

When i was growing up, my best friend ran track and field for the district. Whenever we’d see her after practice and ask how it went, she would just look at us with this pained expression and say “…I’ve been killed.”

Thats basically how today’s workout went. XD

Pretty much since the beginning of August, before the wedding, i’ve been doing exclusively yoga. I really just wanted the tone and the strength training without altering my body at all, because i already had my dress done and such.
Now, almost three months later, i think i finally have my diet for my thyroid deficiency squared away and i have had loads of energy and focus the last couple days. I decided i really want to get back into weight training.

So today…

i’m doing SarahBeth’s #MorningYogiChallenge this week. This one was a shorter one and it was great! I definitely felt awesome and pumped for whatever i got next.

Same deal. Got my heart rate up and ready to go.
I started with Autumn Calabrese’s Dirty 30 workout from the 21-Day-Fix. It’s one of my favorites and a good hard-hitter for everything so i could kinda see where i was at.
The good news definitely was that the consistent yoga has definitely helped with my consciousness of my body; i’m not just flailing around 60 seconds at a time with a 15 second break in between. I really focused on form and breathing, “taking my yoga off the mat” as Sarah says! I also saw great improvement in overall muscle tone, ease in holding positions and focusing on what my body can handle on a given day and not forcing my way thru with bad form. Modification is okay, especially when you haven’t done something in 3 months!

By this point in time, i didn’t even want to cool down. My stomach hurt and my whole body felt like it was dying. I really struggled to be calm, slow my breathing and focus on relaxing my body after an hour of work. (10-15-30) Once i got towards the end, i was all set, but during the first couple minutes, i definitely felt myself rushing, and pushing and preparing my body for it, and i didn’t need to at all! I just needed to relax.

I’ve also recently discovered that my low thyroid causes my muscles to be extra sore, even after a normal workout, so i’m writing this from the comfort of the bathtub with some Biggs and Featherbelle bath salts in it. πŸ™‚

I’ve had 16 oz of water already, and i’d like to get in at least 20 more before i leave for work in a few hours. My post-workout go-to recently is hot detox tea with a couple splashes of coconut milk in it, for the fat. (I’ll be posting more about my low-thyroid diet and how i’ve been trying to compensate for that without the use of synthetic thyroid hormone pills).

So, all in all, a 10/10!! Nobody ever regrets working out. I’m super thankful for new motivation and the focus will definitely be to stick with it:

Yoga every day, per the norm.
New full-fat, low-processed-sugar/artificial-sweetener diet
Weight training with the 21-Day-Fix videos three times a week, to start back into it.

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Why a Coffee cup is Important to my Life Right Now

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G’morning all πŸ™‚ Feast your eyes upon my breakfast this morning!!
– 4oz cup of Wildberry kefir
-1/2 bagel with low-fat cream whipped cream cheese
-biotin capsule (one per day, with food)
-HydroFlask of water for thru-out the day. (always start fresh!)
-Coffee cup of Starbucks Harvest Spice Blend with stevia and International Delight coffee creamer.

 

There’s really not anything special about this unless you know how my life has been the last couple months.
My dear Marth and I were married on August 27th, and we zipped off on our honeymoon the day after. We were gone for a week, came home and started moving the rest of his stuff over, and i began my life-long-love-affair with the government agencies that are the Social Security office and the DMV (also, don’t even get me started on all the doctors and dentist appointments i’ll have to have as soon as we get his work insurance straightened out.) Also frequent trips to the bank, Amvets to de-clutter the tiny studio apartment, and we won’t even talk about the fact that i’m training for a new postion 30-38 hours a week, Marth works full-time, and we, and the cat, need to eat at some point in life.
Long story short, I’ve been racing around like a crazy person, and this is my official, second-day-off since the honeymoon a month ago, where i can actually stop…and breathe… and sit down to plan a productive day that doesn’t involve going to work later/when i come back from work.

The coffee cup:

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Since three days before the wedding, my daily coffee went into a travel mug. I just ran around too much, and it would get cold too fast while i was distracted with other things, or i’d have to leave; basically, my life just isn’t conducive to having a normal cup of coffee to enjoy in the morning.
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Today i decided would be different. I am up and moving later than i’d like, but i’m glad, because i needed cuddle time with Marth before he went off to another long day of work (being married is awesome; you can even justify sleeping in, and nobody makes a fuss! XD ) I made him breakfast, said goodbye and i’m settling in to what i’m hoping will be both a refreshing, and productive day, where i don’t have that weight or anxious feeling of “Being lazy”, but without burning myself out or frustrating myself.
My yoga teacher calls things like that “balance”, and, on a yoga mat, it’s referred to as a “healthy edge”, where you can stretch, bend and explore a pose without risk of injury, but KNOWING where your limit is. That’s a way to live life, too, and it’s something new i’m trying to work on! πŸ™‚
Of course, regardless of how busy my days are, i always try to squeeze in an hour walk or so (in the dark if i have to) and/or at least a 15-minute yoga routine.
These are not things that come easily or that i realize “hey, i have some extra time today; why not do that?”
These are things that i’ve had to MAKE time for, push aside other things that aren’t as important, and focus on what i need, that day.
One of my favorite phrases is “Take care of yourself. You can’t pour from an empty cup.”
It negates the “selfish” attitude that i worry about portraying when i say i’m just not up for something or i just can’t squeeze it in today, and focuses on the fact that i -and you- ALREADY do so much to help our loved ones and everyone around us, usually by just being us! If we intend to keep up that lifestyle of a giving heart and listening ear and flexible life, we need to take that time for ourselves, to ensure that we won’t break or become selfish when we lose our temper or aren’t able to give our full attention because we’re tired or unfocused.

That is what my coffee cup meant to me today; that i could take this time, this day, to organize my house, and my life, and take care of me, and that in itself IS productivity πŸ™‚ Because taking care of yourself isn’t always sleeping, or long bubble baths or chocolate or all things of that nature.
More often than not, it’s that feeling and the actions taken to be in control what you can be, and letting go of what you cannot.

So take the time, even if it’s just 15 minutes, to do something that will spur you forward and guide you throu-out the rest of your day. πŸ™‚

Some good examples to help you get started – I plan on doing a blog post for each with in-depth info as to why i like them so much! For now, if you’d like, claim what speaks to you today, and make it happen πŸ™‚Β 

-Yoga – even just for 15 minutes of your day. Doesn’t have to be hot, sweaty or crazy; but focus on the relief you need today. (back, neck, stress, anxiety, tiredness, detox, etc)
-Purchase a probiotic drink and sip it thru -out the day.
-Prayer/journaling -Again, nothing special required, and it doesn’t have to be for hours.
-Healthy snacks/meals – Go out and purchase it if your budget will allow, or learn how to make some at home too! Even planning these things gets me excited!
-Go for a walk – Last time: It doesn’t have to be 5 miles. One, or a lap around the block is plenty, if you’re doing it mindfully and not just trying to get it over with.

i do hope some of these help; again, i will be putting up a blog post for each of these things and more specifically and practically why i find them so helpful!

Have a wonderful day πŸ™‚

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REFOCUS – New Minds, New Mantras

 

On Sunday, i decided this week, when i had most of my days/mornings free, i needed to start something different. The mantra that sprang into my brain was “More Reading and Music, Less TV.”
I’m one of those people who doesn’t actually “watch” tv; i just have it playing pretty much consistently in the background, because my mind doesn’t like being left alone. I’m also a little absent-minded too, and having the same tv programs on all the time helps me know what time it is.
But there’s also other things that i’ve noticed that aren’t so good…i can literally feel my brain rotting out of my head at times, and i have a hard time tearing myself away to do creative things i do like. That freaks me out a bit, because i don’t want to lose the skills i do have.

I also have more books on marriage and home life than you could shake a stick at, thanks to so many people who have given me these wonderful resources in the light of my upcoming wedding in two months πŸ™‚
So all that said, i really just needed a reshift and i wanted it to last.
I forewent all my usual weights and resistance training thru BeachBody and have been under the virtual guidance of the lovely SarahBethYoga as i made this week specifically dedicated to yoga for my physical exercise. Usually it’s just about half an hour of Power Vinyasa but today i really focused on my very inflexible hips. I created my own practice and ended with a quicky heart-pounding-sweat-dripping Power routine.

I pretty severely twerked out my neck and right shoulder weird last night so i started with this, just to loosen up a tad.

Note : Notice the difference between a routine and a practice.
Routine = a short segment or flow that is meant to be a part of a longer session.
Practice = A stand-alone yoga session. Usually 30 minutes+. πŸ™‚Β 

I started the practice with this beginner routine, because my hips are just that bad haha. Just to ease myself into it

This third video, Sarah herself actually recommended to me, because i mentioned i had finally gotten half-pigeon, which i normally have to modify because my hips don’t allow my weight to be distributed evenly.

The props are SO helpful and this was the bulk of my practice. Modifying is okay. The more you do it, the better you get. I enjoy looking back at certain poses and stretches that i previously wasn’t able to do at all, and now i do them like they’re nothing. πŸ™‚ Stick with it.

Just to pick it back up a bit, while my legs were all stretched out and ready to do some work, i did this quick lower body flexibility routine.

 

I had this last one on the back burner in case i was feeling strong (i was, and i’m so glad i did it!)

This was PERFECT; just enough to get me sweating and working without throwing in poses i didn’t know or being overwhelming.
My focus in these practices is “The more you do it, the better you get.” No matter what, just do something, every day.

Alot of thing are like that. I’ve been struggling with some things recently; alot of fear and pride that has kept me from making proper decisions, as well as anxious thoughts that have kept me from being the most productive i could be. But no matter what, if i can counteract one bad decision with a good one, each day, or squash down one anxious thought a day, i’m making progress. It will get easier. πŸ™‚

I’ve missed you all.
It’s good to be writing again. πŸ™‚

Looking forward to a full week of prayer and study next week.

Caring for A Sick Body

Hello all πŸ™‚ I’ve been nursing along a bugger of a cold recently, and i’ve been doing alot of homework, reading and study about ways to care for and prevent common ailments without immediately running to the doctor or buying meds.
So here’s a few things i’ve been doing the past couple days that have helped considerably in my fight against the changing seasons and my weakened immune system!

1. Echinacea Tea by YOGI

This tea is wonderful! I’ve been drinking 1-3 cups a day, and it really is the shot in the arm to your immune system. Echinacea is a plant that has been used for centuries to fight infections. I’ve been adding some raw honey, and a lemon wedge to it as well.

2. Gargling warm salt water

This is good for if you have a sore, scratchy throat or feel a sore throat coming on. Salt is antibacterial, the heat soothes, and a mucousy nasty throat is just a museum of bacteria and infection just waiting for opening day! Gargle the stuff, spit it out and cough up whatever else will come out too! Once a day should suffice. πŸ™‚

3.Β Raw Honey

According to what i’ve read, this stuff is better than over-the-counter cough and cold medicine, and after yesterday, i believe it.
I scooped up some on my way out of Wegmans yesterday, and downed a spoonful as soon as i got into the car.
Honey is also a centuries-old antibacterial and soothing agent, and my throat felt better after that one bit!
It is QUITE sweet tho, for me, so today i’ve just been mixing as much into my tea as can possibly be absorbed (about 2 TBS) and drinking it that way.

4. Breathing Peppermint Oil Steam

I turned on my teakettle with about 2 cups of water and about 4 drops of peppermint essential oil, and let it steam. I lean over it and breathe it in, plugging one nostril and then the other. You can feel the fumes on your throat and it really does make everything loosen up! I’d blow my nose frequently inbetween.

5. Garlic caplets
Marth’s mum gave me about a hundred of these little guys, and it’s just garlic, in pill form (also an infecticide) I pop about three of them a day when i’m sick.

6. Water!!!!!!!!
I know, i know everyone says stay hydrated when you’re sick, but it’s so true!! Drink at least two quarts of water a day (which you should be drinking anyway, but its easier said than done.)
Drink water, until your eyeballs are floating, and then drink some more! it helps flush all the bad stuff out of your body and it needs that hydration to fix stuff up inside.

7. Orange/Citrus Juice and Fruit
Vitamin C it up, my people! Your body needs all the help it can get when it’s fighting infections or your defenses are weakened. I drink about 2 glasses of orange-pineapple juice and/or eat at least half a grapefruit or orange a day when i start feeling a cold coming and when i have it.

8. Restorative Yoga
Working out honestly is the last thing i feel like doing when i’m sick, but i don’t want the week or so to become a complete and total loss. Today i did about an hour of SarahBeth Yoga’s Deep Stretch Restorative Yoga, that’s mostly just lying/stretching into positions, not so much of a physical challenge. It’s kinda like running in place or speedwalking; you’re doing the motion without straining or committing your body to as much work, just to keep it tip-top and on it’s toes. πŸ™‚

9. SLEEP.
Seriously tho. Your body needs to heal and repair itself, and it does that during your sleep cycle. It becomes even more important when you’re sick to allow the body the time it needs of rest. 8 hours or more a night, ESPECIALLY when you’re sick, but every night is best, really.
Something i really struggled with as i’ve grown up is seeing sleep as something lazy; it’s one of those things you just have to do to stay alive, as little as you can stand, because sleeping more than 6-8 hours/ past 9:30 makes you lazy. That’s just not true! Especially when you’re sick, just because your eyes snap open at 7:30 because that’s what you’re used to, doesn’t mean you have to force yourself out of bed then. If you can afford to fall back to sleep until 8:30 or quarter to 9, to round off an even 8-8 1/2 hours of sleep, go for it. it’s that important.

Now if you end up with a seriously struggling throat or no voice, some times some drugstore meds aren’t a bad idea. My immediate go-to is…

10. Hall’s Menthol Cough Drops
They come in a blue package and they taste like antifreeze, but they do wonders for a dry, sore or painful throat/cough! Good for on-the-go to have in your pocket at work, school, the like. πŸ™‚

So, that’s what i’ve been doing this whole week! ^_^ While i feel bad for not blogging, writing or painting as much as i usually would, i have listened to alot of music, and worked about 43 hours, taken care of my house and slept alot!
Speaking of sleep, because i just preached on how important that is, i should be practicing it… πŸ˜‰

Q of the Day – What are your go-to survival techniques for seasonal sickness/allergies?

 

S/O to My FAVORITE Yoga Youtuber!

Sarah Beth yoga ❀ I love this girl so much!! Every single video she does is inspiring and beautiful! This particular playlist is a yoga routine for every day of the week, focusing on different things, and i’ve been doing each day, as well as her Pre-Workout Warm-Up and Post-Workout Cool-Down! She’s got a bunch of deep stretches and vlogs as well!

I’ll never need another yoga youtube channel again ❀ keep being beautiful, friend!