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@princessofthefit
Xoco
Always building those aerobic engines!
10 things I wish I knew about running before I started...
First and foremost… welcome, don’t be afraid of other runners, sure, it’s a solo sport, but it’s a big support community. Secondly, don’t worry about how far & fast you go, we are all cheering for you to keep going. 3rd, starting is the hardest part, if that’s done, then keep going. 4th, goals are golden. Set as many small goals as you can and keep crushing them. 5th, drink more water. 6th, do post-run stretches. 7th, a couple weeks from now you will look back and see how much farther you can go now. 8th, if you’re injured then REST! Don’t power through a bad injury and make it worse. Running with pain is different than running injured. 9th, keep going. If you feel tired then take a break, but don’t stop. 10th, you’re awesome and every run will keep making you more awesome.
Anyone else have something to add? 🏃🏼
What you want to do to everyone who doubts your ability to get an internship or pass the RD exam
How to Successfully Adopt a Lifestyle Change
Not a diet. Diet implies temporary, and what we need to do is form a set of new, sustainable habits for the rest of our life.
A lot of you probably have a daydream of taking a black, billowy trash bag and planning a SWAT-style assault on your fridge and cupboards and then setting fire to the dumpster you hurl it into. Naturally, you’ll dash over to the grocery store and purchase a ton of strange-looking foods you don’t regularly eat, or never eat! Then you’ll slap on a pair of shiny new shoes and go run a 5K. This works for–some people. Honestly, few people.
The reality for many people; however, is they get off their foray after a few weeks. Why is that?
Think about it. How long did it take you to really get into the groove of your current habits? Months? Years? If you’re trying to simultaneously kiss soda and chip’s ass good-bye, change every bite of food you eat, and start a fitness routine. Guess what? Stress, stress, stress! Your stomach was used to those portion sizes (whether too large or too small) and some of your favorite snacks, your brain is literally addicted to it. A lot of people will reach nuclear meltdown levels trying to transition to a healthy lifestyle this way.
Just like it took you time to form your current habits, it’s going to take some time to form your new habits. I truly do empathize with the feelings of wanting everything to be different right now, but realistically we can only handle a certain amount of stressors and change at one time.
Start With Nutrition Habits: While I really would recommend finding a few cheeky ways to get more active, you’ve probably heard some variant of “can’t outrun your fork,” or “it’s 80% nutrition.” Well, it really is true. Being more active is absolutely crucial to improving overall health in the “endgame,” but we’re still playing the “tutorial” and the dietary aspects of our lifestyle change are the bulk of the impact. It goes beyond that, though. I’ve written more about it here, but being a beginner can be genuinely hard at times! It takes a lot of time and effort to get oneself to a point where they can physically and mentally handle what entails “regular, moderate exercise.” One part of making that transition easier will be better nutrition and hydration.
Start With an Easy Target: I always tell people if they drink a lot of soda, juice, or sweetened tea/coffee to start here. Sugar provides us pretty much no nutrition and removing the pulp from fruit makes juice not that great for us, either. Drinking more water is not negotiable and replacing these beverages with water will do a surprising amount of good for how you feel–all by itself. I recognize how hard this one can be to kick, but sweetened beverages really do load many people’s lifestyles with a lot of bad juju.
If you don’t have a beverage problem, maybe you do have a condiment/dressing problem and can reduce the quantities and find alternatives. Maybe you party-hardy a little too much and need to cut down on alcohol. While I said “easy target,” no one said it would be that easy, but you probably have an idea where most of these so called “empty” nutrients are coming from.
Transition Bad Habits a Few at a Time: The opening of this probably already made it clear, but Rome wasn’t built in a day. You probably have an idea of what some of your most problematic habits are, so choose one; maybe two, and see how you adjust over a week or two before considering the next step.
Small Swaps: Start switching out various items in your pantries, fridges, and lunchboxes with simple alternatives. Change white breads, rices, and pastas to brown. Take the bag of chips from your lunch and turn it into a few servings of seasonal fruit and vegetables. Pick out a leaner cut of meat and use a little less dairy, if you eat them. Little changes can have massive results.
Learn Moderation: Remember that whole sustainable part at the very beginning? Our lifestyles do need to reflect our real lives. Well, my real life has a love of chocolates, pastries, and candies. So, it’s not realistic for me to say “no chocolate, pastries, or candies.” Food molarity can be a pretty toxic outlook on eating and life in general. Instead of labeling foods as “bad,” just learn and respect the limits. There are times where you have to say, “enough, is enough,” but living in a constant state of “no” is not realistic or mentally healthy for most people. It’s OK to love indulgent food. Think about how long your life is going to be. So, now think about how dinky an occasional treat will be in retrospect.
Depending on Your Struggles, Consider Therapy: As we know, many aspects of unhealthy eating habits are actually unhealthy mental habits. Depending on the severity and exact nature of those problems, never be embarrassed to seek professional help. I struggled with stress eating and even binge eating for most of my adolescence, and finally getting help for my anxiety disorder played a pretty crucial role in improving both my physical and mental health. If it’s not a possibility at this time, consider journaling.
Walk Before Your Run: Literally and figuratively. I’m going to recommend this previous post I recently wrote again, but when you’ve gotten a few habits cracked and feel like you’re ready to start amping up your activity, start with low impact and low equipment exercises. If it has been years, or if you’ve never exercised, it takes some easing into it. I recommend walking to all beginners because we already know how to do it, have what we need to do it, and probably won’t hurt ourselves.
So, there you have it. Tackle small challenges and get your body acclimated to them before you consider some of the overarching and holistic goals you have for your lifestyle. That said, we’re all different. If you still want to try and do that 180-flip, I can’t stop you and some people are successful that way. No two people or personality types have the exact same problems or strategy for overcoming them. However, if you’ve gotten frustrated and thrown in the towel a time or two, consider the scope of change and how to realistically implement it over a period of time. We didn’t form our old habits overnight.
If you finish a training run and you are not smiling – you ran too hard
Jeff Sanders (via starofstudy)
Mind your step... A guide to mindful running.
I know what you’re thinking. Why is she providing advice when she’s only just started running? And you would be right to think that. However; I may be a newbie to running, but mindfulness is a very good friend of mine, so I thought I would share some of the examples of where these two worlds collide, and just how easy it is to run when you’re “paying attention”.
The idea of paying attention to what is going on when you’re running may be an absolute nightmare for some of you. Based on the blogs I’ve read so far, many people seem to love running because it is their time to “zone out” and not think about anything. I can understand that; it makes total sense! A bit of peace and quiet amongst the chaos that is everyday life sounds like total bliss, but if you’re like me and it’s a new thing, your thoughts are what make the difference between finishing your run and giving up.
My first and probably most important point is about your breath. If any of you have ever taken a yoga class you’ve probably heard the instructor banging on about “tuning into the breath” which again, makes sense, because if you don’t breathe, you pass out and if you keep not breathing, you die. Being mindful while you run allows you to figure out what is happening to your breathing. This is important, because if you don’t breathe correctly, your muscles will fatigue and you will feel “puffed”. If you suddenly change your breathing, you’ll get stitch(!), and if you breathe through your mouth the whole time you’ll probably get light headed. SO here are my mindful running breathing tips; 1. When you start, those first few steps, tune into what your breathing is doing straight away. Try to establish a rhythm; for me, I find I can maintain breathing in through my nose for 2 strides and breathing out through my mouth for another 2 strides. If I do this, I don’t get stitch and I can run at a decent pace without feeling like I’m going to collapse. 2. If you’re tuned in, you’ll notice if and when your breathing changes; are you tempted to fall out of your rhythm when you hit a hill and pant like a labrador? Do you hold your breath when it’s hard or when something hurts? LISTEN TO YOUR BREATHING AND TRY TO KEEP IT STEADY! For me this makes all the difference for my endurance! 3. If you manage to get a steady breathing rhythm going, your mind can float to other areas of your body and check in with them. How’s your neck? Are you tensing your shoulders? Clenching your fists? Notice what your body is doing. If you feel tension anywhere, you can breathe to release it, thanks to your new found ability to regulate your oxygen intake. Imagine your muscles relaxing with that outward mouth breath. This check in is a great idea at the start of your run; a nice way to say “hey body, I’m going to do this thing; are you ready?”
I’ve kind of primed you for my next bit of advice when I talked about checking in with your body. Being mindful means asking yourself; “how is my … feeling?”. Notice your feet; notice how they hit the ground. Are they hitting the ground evenly, or are they collapsing to the middle? How does that make your knees feel? Do your legs feel heavy like lead or mobile like powerful pistons? My calves often hurt when I run (I’ve been told it’s a strength thing that will improve as I get fitter!) so a big thing for me is noticing how I can step in order to put less strain on them; a sort of continuous “trial and error” with each stride. If you feel a tightness or a cramping, come back to your breath, slow down your stride, and see if you can work in that deep exhalation and release some of the tension. Sounds fluffy but trust me; your mind is a powerful healer! If nothing else, you can monitor the twinges and make a better decision about whether you need to stop running.
For me, gratitude is a massive part of mindfulness, and something I try to practice on my runs. When it gets hard (because it’s never totally easy when you’re starting out!) I glance down at my feet or look at my shadow as it’s moving and I feel an immense amount of gratitude. I feel grateful I have been blessed with a body that is mobile, one that I can train to be stronger and work with rather than against. After years of abusing, hating and ignoring my body, whenever I run I feel grateful that I am able to make positive changes, and that every single step (no matter how slow!) is helping me toward my goals.
Last, but certainly not least, is being mindful of and celebrating the small victories. Every time you lace up your shoes you are winning! Tell yourself that even if it felt like a “bad” run, it really wasn’t because it was still a run! You got out there and you pounded the pavement and even if you had to walk or you weren’t as fast as you thought you could be, you made a commitment to your body and your health and your mind and that deserves acknowledgement.
If you read this post to the end THANK YOU; I would love to hear from you if you have any tips or other stories like mine. We’re all in this together <3
So True
Go for a run tomorrow
Your body will thank you later
10 things I wish I knew about running before I started...
First and foremost… welcome, don’t be afraid of other runners, sure, it’s a solo sport, but it’s a big support community. Secondly, don’t worry about how far & fast you go, we are all cheering for you to keep going. 3rd, starting is the hardest part, if that’s done, then keep going. 4th, goals are golden. Set as many small goals as you can and keep crushing them. 5th, drink more water. 6th, do post-run stretches. 7th, a couple weeks from now you will look back and see how much farther you can go now. 8th, if you’re injured then REST! Don’t power through a bad injury and make it worse. Running with pain is different than running injured. 9th, keep going. If you feel tired then take a break, but don’t stop. 10th, you’re awesome and every run will keep making you more awesome.
Anyone else have something to add? 🏃🏼
Sixteen years ago today, Cosmo had an idea.
On this exact day, Cosmo had an idea. You can only reblog this today.