Are you getting enough sleep?

Are you getting enough sleep?

If you’re an adult in the 21st century, chances are you’re not getting enough sleep. Our screens bombard us. Our diets undermine us. The TV is blaring. The stereo is on. The dogs are barking, or snoring, or making some other noise. The outside light is penetrating our eyelids. Too many distractions are keeping us from the single most important, easiest thing we can do for our health.

You need sleep for your health.

Poor sleep is linked to weight gain

For those of us concerned with our fitness, studies have shown that poor sleep has a direct connection to gaining weight. It might be hormonal, or we may just be too tired to exercise or watch what we eat. But the fact remains that if we don’t get enough sleep, we have a tendency to be fatter.

On the other hand, good sleep is linked to eating fewer calories. Food for thought!

Focus and productivity

Studies have also shown that people who get enough sleep have better focus and increased productivity. Good sleep has been shown to improve problem-solving skills and memory performance.

Athletic performance

Studies have also shown sleep to be directly correlated to speed, accuracy, reaction time and mental well-being among basketball players. On the other hand, not sleeping enough leads to slower speed, weaker grip and more difficulty in performing physical activities.

Other health risks

Studies have shown that not getting enough sleep causes a greater risk of heart disease and stroke, Type 2 Diabetes and depression.

The moral?

So, the conclusion we can draw is to turn off your screens, turn off the TV and the radio. Get better window coverings. Take the dog to the vet to find out why he’s making all those noises! (You know that I won’t tell you not to sleep with your dog!) Your health and your sleep are worth it.

Get happier!

Are you stuck in a dark rut?

Even though darkness looms, happiness can emerge!All too often we find ourselves doing the same things – day after day. Repeating the same tasks and not finding happiness in them. If we don’t have happiness and joy in our lives, we have no motivation to maintain a healthy lifestyle. When we’re not happy, our fitness suffers.

Can we dig ourselves out?

So, how can we lift ourselves up and find the joy again? Even when we are doing the same things day after day, we can be happy!

Permission for happiness!

The first step is to tell ourselves that we can be happy. The mere act of giving ourselves permission sometimes makes it true. Try writing down the three biggest factors that made you the person you like today. They could be life-changing moments, like a big presentation or a job change. Keep that list prominent so that you can look at it every day and remember that you’re a person to be proud of!

Change the scenery

Another method is to change the scenery. I’m not talking about a tropical vacation (although that would be nice). Go for a walk. Change your route to work. Sometimes just looking at something different changes your perspective to a more positive one.

Re-energize!

Take a nap. Have a healthy snack. Refuel and re-energize! When your stomach is full of good stuff and you’ve had a good night’s sleep, you feel more positive.

Acknowledge the downsides

Be aware of the negative aspects of a task. That will motivate you to take action and turn those negatives into positives. Your brain will be more nimble trying to turn things around.

Get another opinion

Talk to someone. Things may not be as bleak as they seem to you. Sometimes we’re too close to a situation to look at it objectively. And don’t always consult someone who has the same beliefs as you do. They may see what you consider bleak situations the same way.

Stress can be good!

Channel your stress into a positive outcome. If you’re anxious about something, try to determine the real reason for the anxiety so that you can take action. Taking action is a positive step and leads to a brighter outlook.

So the next time you feel yourself going to that deep, dark place, try these tips and aim for the sunshine!

A first look at guilt

Guilt and exercise / or not exercising

I’ve been thinking about guilt lately, specifically how it relates to exercise.

Are you torn between your guilt about exercising and not exercising. Spending time working out or with family? Do feel like your brain is on the treadmill even when you’re not?

Have you felt guilty about not exercising?

Or guilty about exercising when you could be doing something for your family?

I’m here to tell you to get over it!

If you’re doing something productive –

If you feel guilty about not exercising – are you doing something else that’s worthwhile? Are you working? Earning a living? Helping your family with something? If you’re engaged in an activity that’s productive, then you can work out another time. Schedule it! Put it in your calendar! (One that you actually refer to on a regular basis.)

If you’re not doing something else worthwhile, then you should feel guilty, so get up and move!

Seriously, though, you’re probably spending more time and energy feeling guilty than you would if you’d stick in a DVD and did a workout. You’ll feel terrific afterward – virtuous and healthy!

Are you exercising when you should be doing something else?

Are there really important things that you should be doing when you’re working out? Or are they just things to get to … some time?

If they’re the really important things, go do that and, again, schedule a workout.

Now, only you can determine if those things you’re thinking about are “really important things” that should be done now, or if they can wait.

The key, it seems, is to prioritize tasks. And then use your calendar so you’re sure not to forget the specific tasks that you need to get done.

But don’t leave out exercise!

If you’re feeling guilty about spending time on yourself when you could be doing other things for family, friends, or work, then don’t.

By spending a little time (as little as 30 minutes a day 4-5 times a week) on yourself exercising, you’ll be gaining a healthier you. A you that will be around longer for your family. A you that can spend the quality time with your family that they deserve. And a you that will be more productive at work.

So stop feeling guilty. Write down and prioritize the things you need to do.

Meditate? ME?!?

Meditation can make you healthier!

Are you saying, “Nah! It’s for gurus in India!” No! It’s for everyone!

When you think of meditation, do you think of people in long robes seated cross-legged on the floor with their hands on their knees, palms up and chanting? I used to, as well.

I’m summarizing here – One of Webster’s definitions of meditation is to engage your mental awareness to try to achieve a heightened level of spiritual awareness. Another definition is to focus your thoughts.

For me, that just means to clear my head. I close my eyes and breathe for a few minutes, thinking of absolutely nothing. When my head is clear, I’m calmer and ready to tackle difficult (and not-so-difficult) tasks. If my mind starts to wander, I can recognize this and shut down those intrusive thoughts.

Clear mind = calmness

The nice thing about meditation this way is that I can do it anywhere (except when I’m driving!). If I’m at work and I’ve been bombarded with customer requests, I can just sit at my desk, close my eyes and meditate for a few minutes.

And productivity!

I’m more productive when my mind isn’t scattered. I can focus on one task and complete it. And when I’m productive, I’m happier. And when I’m happier, I tend to eat healthier, exercise for a longer time and with more intensity.

The last couple of weeks have been difficult for me – read the last few posts  – and meditation has helped me over some of the worst hip and back pain. I recognize the pain, close my eyes, try to think of nothing, breathe, and after a few minutes the pain has subsided a bit.

Meditation is for everyone! A beginner’s guide:

Even if you’ve never meditated before, you can try it. Right now: just sit back. (Read this paragraph first…) You can set a timer for 5 minutes if you like – if you’re afraid you’ll take too long with your eyes closed and might miss something. Put your phone down. Put your hands in your lap. Close your eyes. Think of nothing. If a stray thought enters your mind, accept it and get rid of it. Picture it like a cloud – just floating away. And just breathe.

Now open your eyes. Feel refreshed? I thought so!

Guided meditations:

If you had trouble getting rid of your thoughts, sometimes a guided meditation works better. Just descriptions of peaceful places. Here are 3 free .mp3 downloads: Each is just a couple of minutes to get you started:

Garden meditation

Ocean meditation

River meditation

 

Stay in your rut!

We love routine! I think we’re all happiest when we have a schedule that we can stick with. I know I am.

Get up at (pretty much) the same time everyday.

Eat meals at (pretty much) the same time.

Go to (pretty much) the same place every day.

Exercise at (pretty much) the same time every day, or as my schedule dictates.

Go to bed at the same time every day.

Until something happens to disrupt the schedule.

Like an injury.

Then it’s a major obstacle to do regular things. Even getting out of bed can be a chore.

Making meals for myself and the dogs takes twice as long as it should.

Walking to and getting in the car? Agony.

That’s what happened to me the last few days. Yes, things were not easy. Routine things took twice as long as usual – or longer.

But, the closer I came to sticking with my regular schedule, the happier I felt. The closer I felt to being on track.

Of course, the workouts were not my usual workouts, because I physically could not do the exercises I wanted to.

But I made sure that I did a workout.

Meals? It was more important than ever to eat right. Eating healthy is one of the best ways to stay on the fitness track.

And getting up to get water kept me moving. To the water jug (and the bathroom). If you can, and if it’s in alignment with your doctor’s or your PT’s orders, keep moving. As I said earlier in the week, movement will get you back to normal quicker than sitting on the couch will.

And the more in line with my regular schedule I was, the closer I was to feeling more normal.

So, stay in your rut as much as you can. If something throws a monkey wrench into the works, work around it.

So, after an injury – Eat right. Drink plenty of water. And move!

Pain and movement

One ice pick for bursitis

I’ve told you that I have bursitis in both hips. Bursitis pain? Think of an ice pick inserted into the hip joint. And then hit it with a hammer.

But, thankfully, my bursitis pain is under control … most of the time.

Another ice pick for sciatica

Add sciatica to the bursitis and it’s really fun. Sciatica pain? Think of an ice pick jabbing you from your lower back down each leg. And you never know when that ice pick will strike.

And a combo ice pick

So when you mix sciatica and bursitis, you get spasms. Multiple ice picks going at your hips, your back, your legs. You can’t move. You can’t breathe.

You’d do anything to not feel that pain. A severe bout of spasms hit me a few years ago, and I started doing research on what, if anything, could be done…

Remedies?

Ice packs. Heat packs. A strange and kind of nasty potion of Certo and grape juice. Cortizone shots.

Temporary fixes at best. I wanted something long-lasting, so that I wouldn’t feel that pain again.

I found that the solution is movement. Just move. Don’t sit for an extended period of time.

Teeter-totter flare-up

You know that I enjoy training my dog in agility and competing with him, and my sister enjoys agility with her dog as well. The contact obstacles (A-Frame, Dog Walk, Teeter-Totter) are the hardest to train because it’s difficult to train all the time on these obstacles. We don’t all have the luxury of a big training area. The hardest is the Teeter – it moves, it’s narrow, it makes noise.  My sister and I do have a back yard, and even if it’s too cold or too hot to spend a lot of time training outside, a few minutes is doable. So we decided to build a Teeter. We’ve put together a base, and wanted to rubberize the board for better footing for the dogs.

So rubberizing the Teeter board was our project this last weekend. That’s me in the picture above, with the just-completed teeter. You can’t see the sweat, nor can you see the pain just starting to jab my hip and leg.

Yup – a dreaded flare-up of my bursitis and sciatica. I immediately (well, after my shower) resolved to get up every hour and move around. I hoped to avoid the spasms… I also resolved to stay hydrated. Hydration also helps to avoid spasms. Plus, I’d have to get up and walk to the sink to get more water. (Not to mention the washroom…)

It’s been a few days, and, thankfully, no spasms. A little pain remains, and I’m still getting up and walking around every hour. It really does help.

 

In a funk?

You may have sensed from my last post that I’m in a funk. I’m feeling my age. I had to really push myself yesterday to do my workout, and the day before that wasn’t great either.

Some days are like that. Some weeks are like that. The cycles we go through in our lives leave an impression. The seasons affect us. The weather affects us.

It had been cool and rainy here for days, which certainly did not help things. Joints were stiff and creaky. People were in bad moods.

When I’m in a bad mood, I don’t want to do anything. I don’t want to associate with anyone. I don’t want to talk to anyone. Those days I wish I could put myself in a bubble with a “Do Not Disturb!” sign on me.

Of course, that’s not possible.

So what I’ve learned to do is paste a smile on my face during working hours and try to be as helpful as humanly possible to the people I meet. And hope that the smiles I receive in return will make an impression on my brain and stick there!

It’s really hard to keep that up indefinitely, though. On days like that, it’s all I can do to be nice to the dogs!

And working out yesterday was not fun. I did not want to do it, but I made myself. I wanted to quit after every exercise for the first half of the workout. By the second half, I conned myself into finishing – “You’re more than halfway done. You can do this!” And I did. It wasn’t easy, it wasn’t fun, but it was done!

And afterward I took a long warm shower with “Citrus Fresh” essential oil dropped onto the baking soda disc, which was delightful. And I felt better when it was done – quite virtuous!

It’s nice and bright and warm today, so hopefully that will put a more positive spin on things.

Let me know how you combat your blue funk days!

Bored with your workout?

Are you bored with doing the same kind of workout day after day? You know that I’m not a fan of working out. I do it because I want to do other active things. And the workouts that I do are short, so I’m not getting bored during the workout. I switch off between a couple of workout programs. 21 Day Fix and 21 Day Fix Extreme are incredibly effective. And PiYo is great for getting strong and lean. But that still doesn’t mean that I don’t get tired of doing the same programs.

So I switch it up. Every couple of months I’ll do a week of yoga. I love yoga – nothing gives me the sense of peace and calm as a good yoga practice. Or leaves me feeling at one with my body. Or I’ll do a week of Pilates. I don’t love it as much as yoga, but it still gives me that strengthening and stretching I need. Or I’ll do a couple of days in a week on the treadmill. I really hate running (more than other workouts!), but I enjoy competing with my dog in agility. He’s a fast little dog, so I need more speed and endurance.

And then after I have my switch-off days, I’ll go back to my old standards and enjoy them more. I’ll do the plyometric workout in the 21 Day Fix Extreme program and realize again that jumping the right way is really not bad for my knees. Or I’ll do the “Drench” workout in PiYo and remember that I really do love the flow sequence.

So, when you start to dread your workouts (even more than usual), switch it up for a week. Do a different program for a while. You’ll engage your brain, which is always good. And you’ll also be cross-training, confusing your muscles, which makes your workouts more effective.

Add These Things to Your Life to Become Healthier

You know me – whatever I do, my goal is to get healthier!

Here are some easy things to add to your life to add to that healthy bucket:

Water! Drink more water. No one (well, hardly anyone) drinks enough water. When you’re hydrated, you feel better. It’s easier to say no to some favorite cheat foods – you’ll feel more full, so you won’t want to eat as much junk. If you’re hydrated, you’ll get fewer headaches. This is true – I’ve felt a headache coming on, and then realized that I was thirsty. I drank some water and the incipient headache went away! Staying hydrated helps your skin look good, too. And it helps to keep your internal systems operating at peak efficiency.

Veggies! Eat more vegetables! I talked about this earlier in the week. Veggies add fiber, vitamins, minerals, nutrients and lots of volume with fewer calories. In fact, there’s a report of one woman adding just one green to every meal and losing over 100 pounds! You may not have 100 pounds to lose, but adding more greens is nothing but healthy!

Movement! Add more movement to your life! Park farther from the store and walk – more steps! Don’t circle the parking lot close to the store for an empty spot. Park further away – you’ll save gas and increase your movement! Take the stairs instead of the elevator for a floor or two. Little things like this add up to big wins. You’ll be stronger, your knees will feel better and so will your back! Or when a great song comes on the radio, dance! If you’re in your car, move your shoulders, boogie and sing along! It’ll make you happier. And who cares what anyone in the car next to you is thinking?

These are easy things you can add every day to make your life healthier. And these are easy things to maintain in your life! Fill up that water glass! Eat another green! And move!

Don’t Eliminate – Discriminate!

What’s the first thing you think of when you think “diet?”

Restrictive? Eliminate something? Cut out …? I can’t eat …?

Stop it!

I’ve told you that food is the most important thing when you’re trying to lose weight, right?

Everyone needs food to live, right?

We might as well eat food we like!

Losing weight is simple math. Consume fewer calories than you expend, and you’re bound to lose weight.

Those calories should be calories we like to consume!

Yes, in order to be healthy we need certain vitamins and minerals, and certain nutrients. In order to feel good I like to feel – if not quite full, then – satisfied. That requires a certain volume of food. And nothing equals volume like vegetables. So, lots of vegetables are good.

And, we’ve got to keep the system moving, right? (not to be indelicate…) That requires a certain amount of fiber. And nothing equals fiber like fruits and veggies – again! So, again, lots of vegetables are good.

And we’ve got to keep the muscles and bones strong – that means protein and dairy!

But, let’s get real, here. After the requisite fruits and veggies, and dairy and protein, nothing makes me happier than chocolate.

I’ve been on diets that eliminated all the good stuff. Bread and chocolate, ice cream and fats. And I stuck with them. For about two weeks. Restrictive diets just don’t work for a sustained period.

Thinking to myself, “I can’t eat that” is guaranteed to make me want it. Whether it’s chocolate ice cream, a candy bar, whatever. I know that sooner or later I’m going to succumb to temptation and eat a candy bar. And a container of ice cream. And chocolate cake.

So, build your “cheats” in. There is absolutely nothing wrong with having a serving of ice cream every couple of days. But if I’m going to wait a couple of days to have my ice cream, I’m going to have THE BEST ice cream around! And I’ll be satisfied with one serving every couple of days. Better to have one serving of ice cream than blowing your calorie count for the next week.