Self Care
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4 Reasons You Should Get Outside Today
Hey Everybody!
Today I am focusing on the importance of getting outside! Since summer is only beginning, I thought that this would be
the perfect time. I am located in Utah and there are so many fun activities to do outside during the summer. Some of themincluding: hiking, biking, swimming, longboarding,wakesurfing , etc. Being outside has proven to be very good for your health and has many benefits. Some of these benefits include: relieves stress, calms the mind, increases happiness, and leads to a healthier lifestyle. These may seem to be farfetched but let’s look into each of these benefits individually.Relieves Stress
Getting outside can help you to naturally relieve stress. Being inside with constant stimulation is not good for us. Even getting outside for a few minutes can make the world of difference. I like to go outside and take a quick walk when I am starting to feel overwhelmed or stressed out. I take a few deep breaths of fresh air and I can literally feel it calming me down each breath.
Calms the Mind
There have been studies in which children with ADHD play inside and outside. The children who got to play outside showed significantly less symptoms of ADHD than those who played inside, for the exact same amount of time. Being able to focus on something other than you or your current task at hand really helps to calm the mind. I actually suffer from ADHD so I found these studies to be very interesting and I can see the results from doing this in my own life.
Increases Happiness
Light tends to increase mood, according to Harvard Medical School. You will more than likely have a higher exposure to light when you are outside rather than inside. The physical activity you are doing to get outside will also release endorphins which will naturally make you feel happier as well.
Leads to a Healthier Lifestyle
Being outside will raise your Vitamin D levels. This is a vitamin that will help your body to fight off things like heart disease, osteoporosis and even depression! Being outside can also increase your immunity. We need to be exposed to things in order to build an immunity and by being outside we are exposing ourselves to new things everywhere. Being exposed to light can also help you to have a better sleep schedule because we have an internal rhythm and it helps to keep you in sync. The exercise from being outside helps to keep you healthier as well.
There are so many benefits to getting outside and I have barely touched on them. I feel so much better when I get outside. I am sure you will too. Get outside today!!
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My Marathon Journey
Last year (2018) while my mom and I were running in the Ogden Half Marathon, we joked about doing the full marathon the next year. It had always been on my bucket list but I always felt like it was way above my skill level. My mom loves to run but had also found the full marathon to be very intimidating. So as soon as we finished our half with our runner’s euphoria, we signed up for the full marathon for the following year.
I had no idea what I was getting myself into. You see, with any race I had run before I could potentially not train and I would be completely fine after. For a marathon, that just isn’t the case. You have to prepare your body to be able to sustain itself for the time it will take you to complete the race in. This includes things like buying new shoes that are a size larger than normal so your toes don’t rub the ends and that will stabilize your foot if it is even slightly unstable, learning about nutrition so you can fuel your body with the extra energy it will need, a specialized training schedule so you aren’t pushing your body too hard which could create injury, and training your mind to get through the tough spots.
I remember telling my sister I had a trip planned to Europe eleven weeks before the race and I remember her telling me that I better be ready to run while I am gone in order to be ready for the race. I was shocked. How could I have to train for so long when I was already in such great shape? At least I thought I was at that point. I really trusted my sister’s judgement though because she had run the Ogden Marathon the four previous years. She was always prepared. Plus, she works in a running shop so she has to know what she is talking about.
In the nine weeks leading up to the marathon I ran 262 miles. When I first saw the training plan my sister set up for me, I was very intimidated. I didn’t think it was possible to make myself run those long runs on Sunday (between 10-18 miles). The longest I had ever run prior to my training was 13.1 miles for a half marathon. Knowing that I would be doing these training runs alone and finding my own routes was tough. I can say I never once cheated on my training plan. I gave it my all and it really did help me prepare for the full.
The day of the race, we got to where it begins and it started snowing. I had worried about the rain but I couldn’t believe it was actually snowing. Thank goodness my mom was prepared and bought us ponchos. We didn’t have to stay there very long and it started to rain lightly. My mother and I had the goal of finishing in under five hours since it was our first marathon ever. We ran together the entire race. We crossed the first half mark at about 2:10 and we were ecstatic. We knew that we could finish the race in under five hours and maybe even under 4:30. We kept it up until we got to mile 22. My mom’s ankle was in such excruciating pain that she could no longer run on it. Every time she tried to start again her leg would give out. We decided we needed to walk for the rest of the race. She told me several times that I could go ahead and finish then come back for her. I decided that there was no way I was going to do that and that we were in this together. I don’t know if you’ve ever walked after running for more than twenty miles but I can tell you that your legs start to cramp up badly. We finished the last 4.2 miles hand in hand. Ashleigh (my sister) met us about 0.1 miles from the finish and crossed the finish line with us! Ashleigh finished in 3:20, almost two full hours before my mom and I! We all did it!
I have been asked several times now if I will ever run another marathon. Currently, my answer is no. I do not believe that marathons are for me. I do see why people love to run them and I loved the motivational vibes that many runners gave me, with that being said, I did not enjoy the process of getting where I needed to be physically to run that far. I personally would like to spend the three hours I was running every Sunday with my husband either snowboarding or weightlifting.
If you loved hearing about my marathon journey, please let me know in the comments below. If you want to know when I post next, subscribe below!
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SMART Goals
Hey Everybody!
Today we are going to focus on SMART goals. I get asked a lot about how I accomplish so many big tasks and still have time to have fun while doing it. When I am thinking of goals I would like to accomplish, I like to use this formula in order to make my goals work for me!
What does SMART stand for?
Specific: What exactly are you trying to accomplish? Who, What, Where.
Measurable: How will I know when my goal is accomplished? What part of my goal can be measured?
Achievable: Is your goal attainable? You weigh the benefits from the risks and drawbacks. Can you pursue this without undervaluing your current obligations? Can you realistically accomplish this goal? Don’t set yourself up for failure.
Relevant: How is this goal significant to your goals in life?
Time-Bound: When will you accomplish this goal? Make sure you have a specific day in mind.
Let’s try turning a regular goal into a smart goal.
I want to run a marathon.
Specific: Who=I What= run a marathon Where = Ogden
Measurable: 26.2 miles
Achievable: This goal may not be attainable for everyone but it is for me. I have run many half marathons and I am following a training schedule.
Relevent: I want to live a healthy life so this falls into that category.
Time-Bound: The marathon is on May 18th so it will be accomplished by then.
Now we’ve turned a regular goal into a SMART goal.
I will follow my training schedule for nine weeks prior to running the Ogden marathon on May 18th, I have run multiple half marathons prior to my training weeks.
What is something you would like to work towards? It can be personal or work related. It can be anything! I have used these for school, work, traveling, fitness, etc. If you can think of any type of goal that you would like to achieve, it can be turned into a SMART goal.
If you loved today’s post please subscribe below! Thanks for reading.
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Using a Gratitude Journal for Self-Care
Hey Everybody!
Today I am writing about gratitude journals. I love these and I can really see a difference when I am consistently using mine. You can use anything for this journal, a notepad, a notebook, and notes on your phone. It really doesn’t need to be extravagant. I really like to physically write mine down because I am thinking about those things for a longer period of time. I have found that when I am having a “bad” day I can go back and read the other days. This instantly boosts my mood for the day. Being able to do this has helped me in my fight against my depression. I really think that it can truly help you too!
The benefits of keeping a gratitude journal may surprise you. They include: sleeping better, fewer symptoms of illness, and more happiness.
“I don’t have to chase extraordinary moments to find happiness, its right in front of me if I’m paying attention and practicing gratitude” – Brene Brown
Tips on starting your gratitude journal:
- Set a regular time for this, so you can be consistent (this can be daily or weekly)
- Write about literally anything (walking, sunset, clothes, home, family)
- Focus on what makes you happy
- Be present when writing, really think about how grateful you are for that thing
“Acknowledging the good that you already have in your life is the foundation for all abundance.” – Eckhart Tolle
If you don’t have the time to actually write in a journal, think about it on your daily commute or while you are getting ready for bed. The actual key to this is to get your mindset to focus on what you do have.
I hope you enjoyed today’s post! Let me know in the comments below what you think. If you would like to keep up with the weekly posts subscribe below.
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Positive Affirmations
Hi everyone!
I thought I would do something a little different this week since Valentine’s Day is tomorrow! I want to focus on loving yourself. I am going to show you what I do in order to start doing this. I learned about positive affirmations a long time ago but they are essential.
Positive affirmations are huge in helping to learn to love yourself! They are statements that can help you to overcome your negative thoughts. I won’t lie and tell you that these things are easy to say AND let alone believe at first. It is definitely a process but it is 100% worth it! Doing this daily has definitely changed my life. I can tell the days when I don’t say them. I say these phrases out loud to myself while I am driving to work each day.
Some examples of affirmations that I use are:
I am a great wife
I am getting stronger each day
I am beautiful
I am successful
I am confident
Money comes easily to me
I am a genius
Opportunities present themselves to me
While deciding what affirmations you should use, try to make them as specific as possible for you. Pinterest is a great place to find more ideas!
More examples you can use:
I am happy with my life
I attract love
I love my body
I believe in me
I am enough
I never give up
I can reach any goal
I am successful in everything I do
My body is healthy and strong
I am a fantastic mother
I have personally seen a change in my life from reciting these and I know that you can too. I do know they sound silly and maybe even dumb. I promise they really help in the process. Try them out and let me know what you guys think or tell me some that you guys like to use. I am always changing my list in regard to my current goals.
Photographer: Melissa Benjamin
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The Importance of Stretching
Stretching is very important when it comes to getting into shape. There are many benefits from doing this. It can increase your flexibility, which can help with everyday life! It also increases your body’s circulation, this is because it increases blood flow to your muscles. Increasing blood flow can also aid in recovering from an injury. It is a stress reliever as well, it can relax tense muscles.
Stretching is best after your muscles have been warmed up. You could end with an injury if you stretch cold muscles. If you would like to stretch before working out, I’d like to suggest running in place first. The video below is my current routine for stretching, in which, I do after every single workout. I hold each stretch for at least eight seconds! Hope you enjoy!
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