5 Meditation Tips

Part of maintaining a healthy and well lifestyle means maintaining a healthy mind and mind/body connection.  I've had a lot of questions from people about meditation lately.  Meditation is my means of mind maintenance.  It keeps me clear minded, peaceful, and improves my reactions to stressful situations.  But meditation is no picnic, it's hard work!  So I've put together a few tips to improve your meditation practice.

1.  Designate a space:  Find yourself a comfortable spot where you can consistently go to in order to perform your meditation.  I don't care if it's your bed, floor or basement, just find a spot.  We have a 3rd bedroom that we don't use and that is my go to spot!  You will associate that area with your meditation, helping you get into the mindset once you sit down.

2.  Kick the judgement to the curb:  everyone thinks the point of meditation is to shut your mind up, well if you can do that puhlease tell me the secret because it ain't possible!  The point of meditation is for self-reflection and examination of your thoughts.  So let your mind go wild and don't judge yourself for it!  Use a meditation technique to keep yourself centered (i.e. counting your breaths, or questioning your thoughts) and really just get in tune to what is going on in your head!



3.  Comfortable position, not a sleeping position:  Sit upright or lie in a relaxed position, however don't put yourself in a sleep position.  The point is not to fall asleep, it's to actively examine your inner self, so stay awake!  I prefer to sit on a yoga block usually in a cross legged position and this is comfortable, but not uber comfy where I'll be snoring in 5 minutes.

4.  Make it part of your schedule:  If you are like a me and love a "to do" list or a plan then put this on it!  Meditation is just as important as brushing your teeth in my opinion and I definitely would not go through a full day without brushing my pearly whites.  If you make it a normal routine you are less likely to skip it, so put it in the schedule and do it!

5.  Be realistic:  Just like any other wellness habit, specifically related to diet or exercise, don't expect too much of yourself!  You wouldn't go out and try to run a marathon without training right??  Meditation is a practice and requires just that.  Start with a 3-5 minute session and gradually increase as you feel able.  If your expectations are too high you will definitely just throw in the towel, however if you are achieving small goals at a time you will stick with it and the motivation will continue.  Think of it as mind training!

Meditation is a practice just like any other wellness practice.  Some days are good, some days are bad, and there's a learning curve.  So take these tips to the meditation bank and next thing you know you'll be the next Gandhi!

Treadmill dayz or daze?!?

So a few more days (hopefully not weeks) of morning runs on the treadmill!!!  For those of you who know my love of the outdoors and probably more importantly my disdain for being stuck in the gym you know that I am going a little stir crazy by this time of year.

I definitely run outside until it's about 15 degrees, however once there is snow/ice I'm off to the treadmill.  Now in Charlotte this was rare and if it did happen it did't last long, alas we are no longer enjoying the perks of the southern weather.  However, in Charlotte it was more common for me to be banished to the treadmill due to a missed morning run and excessive afternoon/evening heat!!  Nonetheless it is important to learn how to keep yourself entertained on the treadmill.....

1)  My first and favorite trick is finding a good movie/show:  No, seriously!! If I can preoccupy myself I am no longer focusing on how I feel like I'm dying and wondering "is it over yet?"  Get sucked into those "Sex & the City" marathons or the NCAA tournament (as we currently are) and the time will sail on by!

2) Intervals:  I'm usually fine running at a steady pace (around a 9:30-10 minute mile for me) for about 3 miles, but after that I am shot aka sooooo effing bored.  Time to give myself some goals and change it up a bit with some intervals.  I rarely do inclines because I seem to jack up my stride and tweak my knee a little, so I mainly play with speed.  My favorite is a 30 second sprint usually between 7.0-7.5 mph (depending on how sluggish I'm feeling) and a 45-60 sec recovery at a jog around 6.0 mph.  This is great because you really get your sweat on, feel that burn in your legs & lungs, and the time will sprint on by as well (so corny ;) ).  Generally I focus on the intervals for about 1 mile or so, but you could definitely time your intervals and say do 30 sec sprints with 60 sec recovery for maybe 5-7  minutes or so.  Trust me you will feel so accomplished when it's over and that last mile won't feel like such a hall.

3)  Trick yo'self:  Yes, different from treat yo'self (my favorite way to justify chocolate & shopping).  I do this with outside running as well, but on the treadmill it's a little trickier as you can't really use visual objects as goals.  I try to talk to myself in terms of mileage.  For example, if I'm planning to run 3 miles, once I'm at a mile I'll tell myself that I only have to do that same mile 2 more times.  Once I hit 1.5 miles hey, I'm halfway there!  And with hitting 2 miles, man that last mile is nothing.  It's all about how you talk to yourself and trust me you can talk your mind out of anything & really turn that boring, monotonus treadmill into a mind game!

After this morning's treadmill work out of intervals and RHONY reruns!

4) And lastly shut it out!! That's right move your damn towel or hoody you've stripped off and place it over the clock/mileage.  Don't give yourself even the chance to count down the time or tenths of a mile.  Block it out, put on some good tunes, and you are good to go!




So hang in there for a little longer my northerners the treadmill is almost over!  And for my southerners maybe reference this blog in August when the humidity makes you feel like you are running underwater ;)

Change it up.

I think one of the most important things with keeping fit is variety!  When you constantly keep up with the same activity you end up with overuse injuries, boredom, and just feeling plain stale about working out!  So CHANGE IT UP.

I get bored easily so for me I can't just run or just do yoga, LAME.  I am also prone to overuse injuries and/or residual tightness.  Overuse injuries are your "itis" injuries, like your typical tendonitis, bursitis, tightness through the hip flexors, etc.  So I avoid boredom and injury by keeping a variety of work outs going at the same time!

Running and yoga are my first loves, but there's always too much of a good thing.  So a typical week for me looks like this:

Running 2-3 days

Yoga 1-3 days

Spin class 1-2 days

Weight training 1-2 days

and always 1-2 days of rest (your body needs it and you deserve it!)

Obviously this schedule varies a lot for me based on work and if I'm training for a race or what have you, but for the typical week this schedule gives me everything I need!  I get my outside fix with running.  I get off my knees during spin.  Then I get my flexibility, mindfulness, and stability during yoga.  During the nicer weather I love to get outside for my work outs even more!  This may include a little paddle boarding or a hike with Colin and the pups, but either way it's a great way to work out, get some variety, and spend some QT with friends and significant others!

Yay for balance and variety!!

One thing I notice patients and friends forget is weight training!  Especially as women we think we need the cardio, when in fact we need the strength more than anything!!! The strength is what helps us to prevent injury and plus it keeps you toned ;) !  So make sure to make some time for weight &/or resistance training to keep everything high and tight! I could write an entire blog on this (hmm  maybe I will) so I'll just stop there.

So do me a favor and try and change up your work outs?!? Spring is here so try a new routine, or go check out that class at the gym you've been wanting to go to!  Bet with a little something different you'll feel pretty damn good and practical ;)

Yoga and hiking! holla!!

My bib from my last and fav 1/2 marathon with my bff!

Training to teach.

Whew.  Just got done with my first weekend of yoga teacher training and what a weekend it was.  I thought I'd take the time to just write a quick blog updating my weekend, but look forward to an upcoming PracticallyFit blog in the next week or so.

Let's just start off with the fact that teacher training is so much more than I thought it would be.  There are aspects that are challenging, easy, interesting, educational, etc. all both physically and mentally.  I am learning so much more about myself than I expected to learn.  Now this is not to say that I thought teacher training would be all about students and just teaching, but I never expected it to effect all aspects of my life.

Now I could go on for days about everything that was amazing this weekend, but I'll spare you all the details and try to sum it up!  Taking a look internally was the most insightful part of the training.  Who do I spend my time with?  Why?  How do I react to different situations?  Why?  Why do I eat what I eat?  How do I breathe?  How do I move? Meditation, do I meditate?  And those are just a few examples of the introspective questions and reflection.
All amazing introspective questions and really makes you examine your life.  I left on Saturday night feeling like every person should take yoga teacher training just to become a better person and most of all a better version of themselves.

Most of all after this weekend I feel that I am doing exactly what I should be doing with my life in this moment.  After the move and a job that wasn't the best fit I think I lacked direction.  After this weekend I have realized that all of those changes have allowed me to do this teacher training.  So not to sound cheesy but this teacher training was me following my heart and soul and taking a bit of a leap of faith.  Just a testament to how rewarding it can be to follow your intuition.  Try it!  The reward is immense, trust me I feel as high as a kite after this weekend.  Can't wait to see what's to come in the next 8 weekends over the next year!!!!!

Snowed in & Sick.

PracticallyFit pups.

Another snowy Monday here in CT...but unlike last week's snowpocalypse I'm not drowning myself in DayQuil and tissues.  THANK GOD!  This week I can actually enjoy the wine, fireplace and endless amounts of Netflix!

So how do you battle a winter flu, winter weather and still try to continue your healthy lifestyle???  Well that is what I battled last week.  How do I remain healthy while staying healthy?!?

My first bit of advice is to rest.  If you feel that disgusting post-nasal drip and the congestion beginning then take a break.  You may be running too fast and not sleeping enough!  Catch some zzz's, the gym will be there tomorrow.  And even while I was telling myself this I felt like someone was slowly killing me, but guess what??  I'm not dead! And I probably busted through that cold 100 times faster because I did rest my body for the better part of a week.

After the rest it's important to wean yourself back into your old routine.  It's crazy to think that you NEED to do this, but trust me you do!  It takes 6-8 weeks to build endurance and strength and only takes you about 10-14 days to lose it!  So not fair...I know, but it's the way it is!  De-conditioning sets in almost immediately.  So guess what...after those 7 days spent in bed it is a terrible idea to think you can go pound out a 5 mile run!! This is how people end up with injuries and then you end up in my office and out of commission even longer....lame.  So take it easy!  For example, I returned to working out on Saturday where I did a 45 min spin class and took it easy on myself, just enough to break a sweat. Then Sunday a 3.25 mile run and some light lifting and stretching.  Today, Monday, is a rest day, partially due to snow, but partially due to the fact that I'm still recovering.  So then tomorrow a return to a full yoga class and hopefully a kick ass work out on Wednesday.  You won't lose everything by doing this, but you will prevent injury and prevent your cold from raging on!!!  PLUS this allows you to get back to full work outs instead of those half-assed ones you do when you're feeling under the weather!

Short and sweet but another thing to limit is your time outside.  Enough said, it's f*cking cold out, so get your sick ass back inside and save the snow shoveling for your spouse or a nice neighbor!

Last but not least is your diet.  When I'm sick I have a hard time getting myself to eat anything, which is terrible all I'm doing is depriving my body of all the good vitamins and nutrients it needs!!  Try filling yourself with some great organic, low-sodium soups, a good chicken noodle or lentil.  TEA, green, black, blue whatever you want, it helps! Aaaand it will soothe that aching chest/throat.  Keep taking your regular vitamins and maybe add a probiotic.  Probiotics are not only good for digestive health, but for overall well-being, they can help keep that cold tame.  And probably most importantly is getting those anti-oxidants and vitamins, some berries, greens, etc.  I sautéed some spinach/kale and had soup.   The mix didn't overwhelm my not-hungry-self and it was warm, comforting, plus full of good stuff to fight that nasty-ass cold.

So rest up this winter, kids, and if you feel that nasty winter cold setting in follow some PracticallyFit advice and chill.  You'll still be you when it passes.

Below you can check out our frozen tundra!!!

This was only the beginning.

The pups love the snow, especially Olive!

Our snow mountain in the front yard, crazy!

New Year, new me.

Welcome to 2015!!!  With a new year comes a new start, some changes and a new outlook.  During all of the craziness and adjustments we weathered in 2014 I learned a lot about myself.  The biggest thing that I learned has been that life is too short to settle for a life that doesn't make you happy.  So as I sit here enjoying our last "Pumking" from the beer stash it's time to talk about what 2015 means for me.

We've had ups and downs in the past year, just like any other year, and really it's all about perspective.  We've had good news and bad news.  Bad news lately has been a close family friend suddenly passed away and my Omi may have a rare form of ALS not leaving us with much QT left.  Good news is an upcoming trip to CalifonIA to visit my sister, good friends and do some great exploring!  So with all this craziness that we call life, I have to think what the hell am I doing?

So with that I am happy to announce some big changes in 2015..... (drumroll puhleaseee!!)

Our lovely beach....doesn't get old!

First and foremost I have finally committed to yoga teacher training!!! (I know this is old news since I already announced on Facebook and Twitter, but still.....yay!!!).  This is something I have been wanting to do, but just could never get the time to do, then with how well the move went (cough not cough)...ya know.  Time to make time!  Y'all know I love yoga and I really want to be able to share my yoga practice with others.  I already love teaching related to physical therapy, so I think being a yoga teacher will be a great fit!  Plus this will open new doors for me in my career down the road and allow me to do more of what I love!

Along with my quest to become a yoga teacher I am making some interesting, nerve-racking, but amazing career changes!!  In Charlotte my career is something I had figured out and I loved the direction it was going and everything I was doing (outpatient PT, private treatment, etc), and then we moved...... Hey you gotta do what you gotta do!
I have met some awesome people at my current job, but overall it was not a good fit!  I have realized this is the time for me to explore some other areas of physical therapy and finally delve into some better flexibility!!!  Helloo flexibility!  I will be working a combo of a couple different jobs, allowing me better flexibility and improved QT with my hubby and the pups!  Overall a better quality of life in general (more time to PracticallyFit blog)!  I'm nervous, but excited and I think once I'm in a rhythm it will be a great fit!  Time to do what I want to do, and hopefully still pay the bills....haha

So although change can be stressful, ultimately it will be a good thing and I can't wait to see what 2015 has in store!!! How are you changing and adapting in 2015???  Cheers to the New Year!

Our New Year's party!  Cheesey!

Harry is not impressed with NYE!

Olive & her b/f Cooper! See we are all making new friends!

Talk, talk & more talk

Happy Holidays, readers!!! We had a lovely, busy holiday with family and friends galore, but now we are happy to have had a weekend to relax and spend time just the 4 of us (those goofy pups ;)  ).  It's been a relaxing weekend just in time for us to throw a NYE party and then hopefully to be followed by another relaxing weekend after.
Oh the holidays, another Christmas come & gone.  The holidays can be stressful and crazy, but hopefully at the end they are fun and a great time to catch up with people we don't see very often.  I spent a lot of this season working, while family was at my house.  That can make for a crazy holiday fo sho.  Lots of wine and good beer drinking to combat any stress....& the occasional run here and there too.
I spent a lot of this holiday observing...mainly observing how people talk.  How they talk about themselves, others, situations etc.  My main observation...why all the negativity?!?! When did we all start being so damn pessimistic about everyone and everything?  I think it's easy to join in with the Debbie-downer crowd and then it's easier not to notice, but having tried to remove myself from the gossip-ring it's amazing how every conversation has a negative-air about it.  Now this is not to generalize, certainly everyone I talked to over the holidays did not have a negative-tone, but I will say the majority of people did have at least one downer comment.  And the winner for most negativity directed at is.......themselves!!

Adriana Lima, obvi

That would be correct.  The most horribly depressing comments were always someone referring to themselves.  "I feel huge." "I wish I could be as organized as you." "I just can't ever seem to get it together."  When did we all start talking about ourselves like we don't matter?  I heard a lot of self-destructive talk especially surrounding the Victoria's Secret fashion show.  What's the point of even talking bad about yourself with something like that?  I'm not a Victoria's Secret model, nor will I ever be, so what's the point in comparing myself to a 5'11" thin, beautiful chick with big boobs.  Come on! My 5'4" frame is just as it should be, therefore me & Adriana Lima are not comparing apples to apples.

I'm no Adriana Lima, but I'll take it!

Negativity is contagious, we hear one person saying something and bam next thing you know everyone is agreeing.  The other thing about negative comments is the more we say them, the sooner they become a reality.  If you say you are fat enough times, soon you are going to believe it.  That's just a fact, honey.

Talking about oneself in a negative tone spills into talking about others in a negative-light.  It's also true that if you tear someone down enough your faults don't seem as noticeable.

My moral of the story today is...if you don't have anything nice to say....spin it into something positive about yourself.  I'll bet you'll feel better than if you highlight all your or someone else's faults.  So talk about yourself in a positive light, it's not arrogant or overconfident, it's a fact that you should love who you are.  I'm not perfect and guess what?  I'll bet Adriana Lima isn't perfect either. Embrace the imperfections and the perfections.