Chronicles in Running - Part 4: Perfect Conditions

Everyone is different; although the human body is the same for the most part, everyone is different. So we all have our likes and dislikes, what feels good what feels bad. What works for us and our body and what doesn't. What clothes, shoes, bras, underwear, socks, work for our individual body shapes, sizes and types.

In the same respect we each have our ideal preferences for running conditions. I had not realized this but for a good run we have a lot of things that are required. Although one can truly ignore most of these and run anyway, it is but a preference, or makes the run a tiny bit easier. Factors include controllable (controllable by the runner) and uncontrollable factors.

The controllable factors are: 

Sleep - enough sleep the night before is so important. If you only got 5 hours you'll notice the energy is a bit low. One can still run, but it's just a little tougher.

Proper nutrition - eating before a run is not recommended (depending on the distance), but having a bite of a banana or a balanced meal the night before is definitely important. To binge on carbs/ comfort food the night before, doesn't help cause it might increase bloating, lethargy. Although some people think running will help burn that, there might be some logic to that thinking, but a balanced diet always!

Proper hydration - before and during. As you run you get thirsty and by the time you're thirsty you are dehydrated, so it's good to take tiny sips and hydrate before the run.

Bathroom - Frankly, I found peeing and pooping before running, key to my run. In fact, when you have food sitting in your gut, it's harder to run, and almost painful. Pee is not too bad to run with, almost like a motivator to get to the end, however one feels freer to run, after peeing.

Clothing - it's great to have comfy clothing to run in. Including bra, and socks, etc. While running you suddenly realize the bra isn't supportive enough, or it's too tight and hard to breathe in- that can be a problem you don't want to have to deal with. Also clothes weather tight or lose, find something YOU are comfortable running in. You don't want your pants falling off, or your tights riding up your butt crack mid-run. It's easy to deal with, but an annoyance.

Shoes - tie your shoes well, get fitted for your shoes, before your run, so you can avoid blisters, and don't have to tie your laces constantly during the run.

Hair - it helps to have the hair out of your face so you can see.

Other things - it helps to have an insect repellent on (lotion/ oil/ spray) if running in a place with lots of bugs, especially ones that bother/ bite. These can really hinder running. Also lotions and such that prevent chaffing. It can really prevent a lot of pain on a long hot run. Carrying meds or taking meds before the run, ie. if you have seasonal allergies/ asthma, it helps your run ease by rather than struggling to breathe while running.

Uncontrollable factors :

Seasons - the season can affect your performance. You might prefer cooler season (Fall/ Winter), or warmer season (Spring/ Summer) on your body and general like and dislike. I prefer Winter, since there seems to be less chaffing, the sweat doesn't wet the clothes, it's easier to breathe, there are no allergens or bugs. No sun burn. 

Some people prefer Summer, cause there are less layers.

Allergens - in the warm weather allergies are abound, and can affect you, even if you previously had no allergies.

Traffic - there will be places where you run that traffic will be unforgiving, and you just have to look out for yourself. 

Road/ pavement conditions - there may be potholes, cracks, uneven sidewalk conditions on your run, be wary, alert and safe.

Other people's pets - so on your run, other people's animals might come after you, it's kind of scary sometimes. Sometimes they are friendly but others maybe territorial. BE careful, and maybe look up on how to deal with that.

Animals/Insects - Insects can be a real bother, gnats being breathed in by mistake, to being bitten by mosquitoes, flies flying in your face... wear bug spray if you know it's bug season. Animals maybe abound if running on a trail in the woods. Snakes often like to lay in the middle of the trail in summer on a warm sunny patch, watch out don't freak out. Deer, and other animals maybe around depending on where in the world you are running, they may be in the way or might jump out of no where or may run after you, so be wary.

Weather - rain can be a real bother, not only does it make it dull, but you're also wet, the trails get muddy, shoes get wet, not fun. However, it still is a situation we can deal with. Snow is great to run in because it's softer on the knees, but does make it harder if the snow is too deep. Ice is a very bad idea just because it can be slippery and one can fall and sustain injuries. Hail and other forms of hard precipitation can be injurious to the head, so I'd avoid that! Sunshine is great but remember sunscreen!

Terrain - be prepared, and research the terrain you will be running. Wear the right shoes- trail running shoes/ beach running, track, vs. road.

Sounds / noise - you might like your music blaring in the head phones, but I recently love running in the quiet listening to my breathe. Other times I enjoy listening to fellow runners talk! It's one thing we can't control so if you know it's going to be noisy find ear plugs, or head phones (if on an indoor track), otherwise due to safety reasons and road running, definitely use common sense! (one head phone in the ear). 

All things considered, enjoy your run, and remember it's always tough to find the "ideal" condition, place to run in, but eventually you'll get used to all these circumstances, and it's good to learn with all these various circumstances (makes for good stories).

Breathe!

Chronicles in Running - Part 3: My First 5k and more

It was the anniversary of the Boston Marathon bombings. And we were going to run our first 5k here in Cuyahoga Falls. I realized for the first time that I was now joining the "running" community. I realized the amount of training each Marathoner goes through, the mental transformation, physical, emotional... until race day, and beyond. Race day is amazing because there are a 1000 other people who have been training just like you. And we all run along these roads together, whether it's a full marathon or a 5k. We have to start somewhere.

Imagine then all these amazing people who've trained for a few months to a year if not more for a marathon, all together in one place. Their amazing enthusiasm, energy, focus, optimism, or sheer excitement to have FUN  in one place: It's awesome like a party, without alcohol... and everyone is invited. The energy is contagious. The energy helps you run, and carries you further than ever!

And then terror and tragedy strikes. 

It is so unfortunate.

I prayed and sent positive energy to the survivors and victims of the tragedy this past week. They all have amazing spirits!

In the light of their spirit and light, I ran on Saturday, my first ever 5k. It was great, warmer than what I've been used to training in. It was an amazing experience, and worth the many hours of preparation. The last maybe .25 miles of the race I sprinted with whatever was left of me, and I felt like my heart was going to burst. Lesson learned: sprint from a little closer next time!

Ryan, my wonderful boyfriend, had come out to cheer for me. It was so amazing to see him at different places of the track. It made me so happy! Like I felt like I needed to do my best and make not only myself, but him proud too! He was there supporting me, and I needed to do well! I came in 21st in my division, but that was ok, it was my first race!

After the race my parents showed up, they got lost, and they were late. We went for breakfast and ate, and then went home and lay in the sun for hours.

There's a lot to learn from running. I learned that I need to learn how to slowly incorporate drinking water in with my running. I realized Gu is gross! I learned that sunscreen is important for all exposed parts of the body (I forgot my neck and legs- worst tan lines ever!). I learned that young kids who are in the ROTC (Reserved officers training thingy) are so badass! They have to run in uniform, single file, with a pacer, the whole time singing a freaking song! So inspiring. I learned that people who come out and cheer and show support are winners too, for they give so much love.

Running is tough, it requires discipline and dedication. It's requires patience and understanding. There are so many other important things to learn for and from running. Most of all that you have to love running to run. It's difficult at first, but then you love it. (Running in a group really helps  ;-) ).

Chronicles in Running - Part 2: Shoes, Socks and Swag

On Sunday we ran 3.7+ miles, that's almost four miles. I had NO idea I could do it. There were some ghastly, killer hills, whom I resent utterly. My body was so tired and sore afterward. The ground (The Ohio-Erie Towpath Trail) was very bumpy since it hadn't thawed yet. But... I did it! And I was impressed with myself. It wasn't the shoes, my clothes or anything. It was me!

However shoes, socks, and appropriate clothing is simply important because it makes it comfortable. We have paved surfaces (impact on skeletal structure), vehicles (don't trip and fall especially due to floppy clothing), frigid temperatures (thermal layers), sweat building up (hot and cold can have some issues on the body). The wrong gear can cause injury as well as pain.  As we ran, I could feel a  blister had formed on my arches. The runners running with me asked me when I told them, if I had been "fitted" for the shoes. I said yes (we figured it was due to the uneven terrain).

In running you just don't find a shoe you fancy, and buy it. It's not about brand, or color or what you like, its about your stride, footfall, cadence, foot shape etc. You go to a specialty running store and you get fitted for one. I told the guy I wanted a minimalist shoe which I could wear on paved surfaces well; running barefoot, or with my vibrams on paved surfaces hurt. I prefer using those for trails. Footfall, I have trained to do so, so I fall on the ball of my foot. Most people fall on heel or midsole: different type of shoe. I got fitted and these asics (not my favorite brand)  gel lite 33 3 model (not my favorite color at all). Fit well, are comfy, the right amount of warmth, and they are minimalist enough without freezing my feet. They are ugly though have enough room for my crazy wide toes. Ok they aren't that ugly that I wouldn't wear them.

I had to put them on and run inside the store. It felt "normal", and great. Shoe was boughten! Then the very nice man at the Fleet Feet told me to definitely not wear cotton socks as they hold moisture and encourage funky fungi and bacterial growth... fun stuff. New shoes, luckily I had socks at home, I just liked the feeling of fresh cotton socks, new socks... what else?

While running with wonderful teams like Towpath turtles, and other runners, one learns new jargon. I learned the word Swag. Swag is the stuff you get from running in a race! I think the swag is usually like a medal, a t-shirt, sweat shirt, etc. Depending on how many miles you do, or something. It helps motivate you to run, if not feel like you're getting something after paying to run :-P

If you are interested in running but are not in shape at all, google Couch to 5K for various options on how to get off the couch and get moving. It starts with just a few minutes everyday! You can do it. Surprise yourself!

Chronicles in Running - Part 1

I read an article a few years ago which said either you had runner genes or you didn't. I dislike when preexisting unchangeable conditions prevent you from doing something you love doing. I am always reminded of the Para-Olympians who don't let ANYTHING stand in their way of their dreams, goals and passions. I was a runner, then I fell off the wagon, the wagon of which I was able to do 3-5 miles at an easy pace and be cool afterwards. I haven't been able to run since. Every-time I would run 3 miles and injure something.What was I do wrong?

Too much too fast too soon. 

I needed to start slow and small. In three weeks now, I am able to do 3 miles, slowly, and steady, without injury. Yes there is soreness, but not injury. The secret is I joined an awesome group: The Towpath Turtles, based out of Akron, Ohio. This group runs slow, and believes no one should run alone. So running with someone makes running more than bearable, it's almost easy. We learn to slow our pace to a "chat-able- pace", we learn form, we warm up and cool down, stretch, and cheer each other on. The team work, socializing and sharing common goals help. Just to be able to run a little longer.

Everyone may not have "Runner" genes, or be built athletic, but this does not mean we can not work with what we have. It may take longer, we might be slower, but we are still trying. Which is better than just sitting around and not trying. 

Mentally it is a struggle, but now it is so addicting (after three weeks) - the runner's high. It is so worth it. It wasn't there before, at 1 mile per day. Now at 1.5- 2 miles and at 3 miles the runner's high is strong and amazing. It almost even keeps you going.

Another thing that keeps you going, is its February/March in Ohio, and it is still well below 30*F. So the only way to keep warm, is to run, and keep moving. My first run with the group was in a blizzard right after I had gotten back from California. The snow was in my eyes, and it was freezing. We completed running  with a few walks in-between; it was a memorable experience. I am that person that goes for a run in a blizzard.

The feeling of completing a run is fantastic. It is an achievement for yourself. One learns a lot of life lessons metaphorically, a lot of health tips, and a lot about racing. It may be tough to run at first, it maybe difficult to get motivated, it maybe challenging to understand why run at all. Once you start, it is self explanatory.

More to come!

(What do you want to read about running?)

Breathe!

Utterly Honest: My Fat Body

Have you ever had that feeling, when your putting on your favorite pair of slacks and suddenly your ass is in the way, and you're like "What! Where did this globulous-blobness come from?" And suddenly life is different and the wake up call to make a change has rung loudly in your ear.

Struggling with weight... ever since my hormones and ovaries went wacko, my life style changed, and my body changed. Since I fell off the "workout" wagon it was hard to get back on. Finally I've gotten back to the gym, and oh my, it's been tough!

Everyone is always like it doesn't matter what size you are, you must love yourself. Heck ya, I do love myself, my curves, my multiple spare tires, the love handles bla bla bla... but really, I have standards for myself. I rather not buy a new wardrobe with larger clothes sides. I know that my body type, my bone structure and I know there is only so much my bones can carry. There are things I want to do, I must lose the adipose tissue, the fat.

What happened? As I said I had health problems, and after a while I just had a hard time going back to the gym, my hormones were off, I was depressed, and it just kept layering on, the fat that is. Until I felt bad going to social events with friends, but still had to, but I was still to ashamed and embarrassed that it had come to this, pushing me into more depression. Thus the vicious cycle, so someone had to help me break it and that was me. People told me while I went through extreme self loathing, and mental/ emotional pain and agony of being unable to love my "curves" that I should accept myself and love myself, and we all come in all shapes and sizes. I get that! I won't be Kritsten Dunst skinny, or like Jessica Alba... those are not my body types. I can accept my body type and hold myself to standards... So I will work towards it in a healthy way.

So yes I love my body, I know I can be better, and no not cause I want to look like a skinny catwalk model, (although it might be nice), I just want to be healthy for me. I want to be attracted to me, I want to do child's pose again and not have my tummy come in the way. I want to look "athletic" to me again. I want to be athletic again. I have goals! Yes I am pretty hard on my self, let alone, family and loved ones telling me I am chubby, need to lose weight etc. I am so hard on myself, to the point it was scary to see myself naked. Now after 4 or 5 weeks of hard work outs, hours at the gym, I feel and see the difference, oh and some muscular injuries too... but results are really in the inches and not the number on the scale.

It's been pretty painful emotionally, mentally, and physically. Next time you see an obese person, think twice about making a rude comment. We don't know their story. Age, medical condition, genes, food availability, access to exercise, information and so many more issues can be the reason for obesity. Yes, sometimes there's pure gluttony, and laziness, but there is also depression, binging on comfort foods, so on and so forth. Sometimes sadness is something that can consume us to the point that we lose ourselves... to eating and sitting. So chubby people need help, kindness and encouragement.

Emotionally, I've had to motivate myself, overcome how I look in shorts and a t-shirt, overcome exercising in public and knowing that my jelly is bouncing around... dealing with my body unable to do what I could once do. It hurts and demotivates, but it takes a lot to just keep going, as Dory in Finding Nemo would say "just keep swimming, just keep swimming, swimming swimming swimming".

Mentally, I've had to just make myself go, shut of my mind, tell it to shut up. I had to shut up my internal critique, my self loathing, my self doubt... and just go through the exercise like I am a robot. However, in the end all the blood is in my muscles, so there is less thinking, and the endorphins just keep pumping out, making me feel better. So hush mind hush, this is a meditative practice.

Socially, I've had to turn down everything, just so I have 4-6 days of work out a week, 2-2.5 hours each day. Yeah at 30 more time is required to burrrrnnn the fat, and get tht metabolism going, unless you're one of those hyper metabolism people, who are magically thin no matter what they eat. Oh my! Anyway the good thing is, it's fall / winter so there aren't too much stuff going on, and it's perfect time to train for summer outdoor activities. Also winter is the time we tend to eat and sit around more, due to lack of stuff to do outside due to cold, snow and whatever inclement weather Ohio throws our way, so gym is great.

Physically, soreness, aches and pains, and initial injuries before the muscles get stronger. Stretch before exercising, warm up its easier on the muscles- basic important rules. Sometimes forgotten, but stretching is so important and yoga helps me so much too. So I go from being tight from working out, to stretchy in yoga... it's a tough body change to deal with. I love both though, eventually though one could almost only need yoga. Balance is always important though even in the yogic world. Listening to my body, not pushing myself too much, or not under-doing it was a challenge, and of course not even being able to do it, and finding modifications was another obstacle to overcome.

Diet: Eating healthy is another big lifestyle change one has to make initially to lose fat. Later we may reintroduce the unhealthy stuff in small amounts, however with thanksgiving it was kind of tough, yes Cheese was consumed. Recently a vegetarian, gave up all meat except fish, how do I get my protein? Oh fish, lentils, beans, chick peas!!!! Yeah so much more. I gave up dairy due to lactose issues, but good cheese in small amounts is ok, gluten gives me instant heart burn, and other problems the next day, so that is to a minimum too. Lots of grains, nuts, and veggies for me, let's not forget fruit. I eat an apple everyday. Caffeine is ZERO! Yes because it slows down metabolism although hypes you up, its the sugar, and whatever. I drink herbal teas like tulsi, and rose. Alcohol is the tough one, but since its mostly gluten I am left with ciders, and I am bored of apples, so wine it is. But it is only on weekends, as a result I am a lightweight! Processed foods and sugars are of course out of the question, especially soft drinks, etc. OUT! So although I have been eating healthy for about a year, exercise is key to inch-loss.

Why do we call it weight loss when muscle actually weighs more than fat, and fat is actually all inches! We should call it Inch Loss! This entire thing has been such a mind job, and I have to keep going. I have goals that I want to reach, ie. running a race with my bestie next year, running a lot, biking alot, climbing alot, yoga-assana-ing alot, and who knows what else! Most of it is looking at my bi-weekly semi-naked selfie which Ryan helps me with, and saying I love you, and hey we can get through this!

Ok now that I'm done being utterly honest... I can get the rest my body needs.

Breathe!

Health and Food, and Food and Health and...

We see it all over the web, well depending on what circles you run in, for one CAN be totally ignorant and oblivious to the world even at this day and age of technology, but as I digress, the thing I speak of is: GMOs, Food, Organic Food, Vegan, Health, Obesity, Health care, exercise and fitness, diet and weightless, Gluten-free, Monsanto... These are all huge topics in the world of health and food...

I live a healthy lifestyle at times, and then every now and then I stray. Some call it binging, sometimes its depression. Whatever it is called and even when I try to be healthy, disease = Dis + Ease, finds me. Recently I find myself with Ulcerative Colitis. Ulcer and Colitis caused by dairy. Now every food seems like a demon to me. I fear to eat.

Is it just a part of this affliction? Or IS there something with the foods these days?
How many people are obese?
How many are afflicted with diabetes?
How many have gluten allergies?
How many people are lactose intolerant?
The numbers grow, so how do we not see that there is something profoundly sick with us?

We gave power to corporations because we thought they were good...

Are we now paying the price?

Let's take back our health... let's help out small organic farms so we can eat good food. Truly good food.

I'm tired of suffering. I'm convinced it isn't me its the food.

Breathe

and

Live!

Let's Talk About Weight Baby!

So I just read this article by NPR and it compelled me to write this piece.

Are you Obese? Do you need to lose weight? Do you want to get healthy? Do you want to safe on future health costs? Do you want to look good for you?

I know I do!
Have you tried the following and it didn't work for you?
Diets - doesn't work
Working out - doesn't work
Medicine - doesn't work
Surgery- doesn't work
Cleanse - doesn't work
Walking - doesn't work
Support Group - doesn't work
Counting Calories - doesn't work

So weight loss isn't easy, but luckily it isn't rocket science, but it is science and it is life. Your life. Forget media, and body image, this is about getting healthy- preventing diabetes, depression, heart disease, etc. etc. etc. We also want to not push it the weight loss issue to the point of Bulimia or Anorexia. First find out a good body weight for your height, age, sex and body frame. Yes, we all want to look like either Kate moss, or Beyonce, but we are blessed with unique bodies. Each one is so different.

What weight loss method have you tried? How long did you try it for? Did it work? Why did you stop?

We live in a society where instant gratification of the senses is so important, easily available, and temptation is constantly flung at our faces, body, mind, and all our deepest desires. Yes I do want a huge Tiramisu all to myself. I think I can get it at any major grocery store, or probably an Olive Garden or Macaroni Grille, but I'm not going to give in to it. It's just not something I would do.

The secret to weight loss is a balanced, healthy, all - round approach. Support from friends and family, a healthy balanced diet, giving up bad habits (laziness, smoking, alcohol, caffeine, pop/soda, excessive carbs and comfort foods), anaerobic and aerobic exercise, yoga, meditation, periodic cleanses, self control and discipline. It's a whole life style change. Change from depressed to calm yet energized and focused. Change from stagnant body to active body. Change from eating garbage to eating mindfully and consciously. Change from instant gratification, to patience and new sources of gratification. Change from thinking fat, to thinking lean. Change from thinking negative to positive. Change from large portions to smaller portions. Change your Circadian cycle. Change from bad habits to good habits. Change to a better circadian cycle. Change from no stress management, to better, effective and healthy form of stress management. Change to trying new things like dance, yoga, zumba etc.

It's about balance, and being responsible to yourself.
Find a combination that works for you, your body, your life and work.
Be good to yourself, be nourishing, loving, gentle, kind to yourself (which does not translate as indulge yourself in processed foods). Make yourself a colorful delicious salad, take time grocery shopping, reading labels, research what's good for you! Remember its about you, and your happiness after all. Surround yourself with good friends who support you in your endeavors!
You can do this!




Breathe with me friends! Breathe!

Sunday Work Out

This was a super busy weekend, but ate healthy the whole time.

We went out and got some semi healthy groceries - Jewish Rye Bread, cold cut turkey, pepper jack cheese (probably not the healthiest), fruits (grapes, pomegranate, strawberries - too ripe), salmon, potatoes, onions, tomatoes, carrots, lemon and milk (rice milk and normal 2% milk). This would be our food for a few days.
We had a sandwich with the rye, meat, cheese and mustard that day, and shopped the rest of the day, walking fast through crowds since we wanted to get home soon. Although they say shopping does help burn calories but is not exercise, this was super exhausting.
We rested for a bit and then went to my dad's house for dinner. Later we played X box Kinect adventures which was super fun and a lot of exercise. I think we like the rafting thing a lot.

Sunday we went to the gym around 4 and worked out for 1 and a half hours- we walked a mile or so, and worked on our abs, legs and glutes.
Walking .5 miles first. Began slowly, then gradually picked up the pace.
We took a break and did stretches, by squatting. this stretched out the toes, feet, Achilles's tendon,Calves, and Ham. kind of like the guys below. yep they are worker guys in China taking a break. We also see this in India a lot. One wouldn't think it was an exercise, but it is great for the body. remember to keep your back straight, shoulders and neck relaxed, and use your legs.

 Then we did this stretch:

Side bends:

Hold each side for about 60 counts, then do the variation below.

Trikonasana

Side bends help stretch, but also help work out the side love handles... which all us women love so much :-/
Hold this pose for about 60 counts. So let's burn those love handles off and shape the body!

We then got down on the mat to do some abs:

Ryan stood on my feet to keep me stable, while doing the sit ups. From being on your back to sitting up positing. With a small twist to this boring old exercise, which gives amazing results. Then we got a 1 kg ball to pass back and forth while doing the sit up. This helps keep your mind off the work, the burn of the sit up and on the ball, which will otherwise smack your face. Great tactic. We did 3 sets of 10 reps (repetitions), and with the two types of sit ups working upper and lower abs. The second type of sit up was a smaller movement, just reaching directly up (instead of forward to sitting position):

This is kind of more straight up movement than forward to sitting up right. It is a small movement getting only your shoulder blades, upper back, neck and head off the ground, than a full sit up.

Then we did leg lifts. Yeah. those, however we made it interesting by changing it up. Ryan stood by my head, so I could grab his ankles to stabilize myself. Then when i would do a leg lift and my feet would be in front of him, he would firmly push it away in any direction, left, right, or forward. Keeping it random, this helps work out all the different ab muscles.


Then we set off to do legs. We went to this awful  machine, as below in the picture, and loaded it with 45 lb weights on each side (90 lbs total), but the bar itself. In the picture this guy has his neck and head raised, it should be relaxed. So this is like doing a squat, however in this position your back is straight, and gravity is pulling the ground toward you.

We 3 sets of ten reps. Ryan had to put on three 45lb weights on both sides (lifting 270 lbs total); now everyone does not have to be this macho to start off with! Remember what you do today you will feel and ache tomorrow.

Then I bench pressed a bar which was mighty heavy for me. I did 2 sets of 8.

We completed walking a little more than half a mile and called it a night. Yes we are both really sore today. All the sets I did, Ryan did with weights or some other advanced variation. When I am able to do that level again I will write about it. Till then I am taking it slow and steady.

Breathe!

Let's Get Healthy

It's time to get back in shape, for me, at least.

I have had some health issues for a quite a few months now, as a result I have gained weight, have high blood pressure, and haven't been able to do the active things I love doing. I don't want to go into details of the nature of the health issue, but I am sure many of you are aware, and dealing with a family crisis back in India. The weight gain has been due to hormonal imbalances, organs not working right, and depression as a result of pain, and hormones. In order for the body to function exercise is important, however if you are in so much pain you can't move (which I have experienced), exercise is difficult. So the hormonal imbalance, Pain, and lack of exercise (doing things I love), all result in inability to burn fat, calories. Also when you are in that state, you don't really want to eat healthy.

For  the next couple of months I will blog about how to get back into shape to hike, yoga, climb, dance, and run. Get into that peak physical condition - shape, cardiovascular, muscular, mental level which I had but a year ago. I am starting from ground zero and with astounding high blood pressure (side effect of meds? Doc is working with me to narrow the cause). If you want to get into shape and do things like biking 40 miles etc. stick with me and hopefully by spring we should be in shape (hopefully sooner, for I long to go back country hiking and camping this winter).

First off I am totally cleaning up my diet - low sodium, which means mostly cooking at home, using fresh ingredients- VEGGIES! Researching (Wikipedia/Google) the nutrition of the ingredients, adding little to zero salt. Using spices for flavoring, and not eating out as much.
I will have some alcohol (beer, wine) on weekends. I never indulge in caffeine other than Earl Grey.
Eating lots of fruits.
Oh did I mention this miraculous but nasty thing called Oatmeal? It helps reduce blood pressure among other things, it is so good for weight loss, but after eating it for 3 years (when I lived at home) it just sounds kind of gross to me. Yes lots and lots of oatmeal.

Starting off these next few weeks: slow and easy Yoga and Pilates, walking or elliptical for 30 minutes to an hour, some light weights to get the arms and back, back in shape, and breathing exercises (Kapalbhati - I learnt it at the Sivananda Yoga Center, Chennai, Google or ask me to learn more and see if it is right for you).

During the work day: watch posture, walk as much as you can, drink lots of water (yes I forget this simple task) and let's not forget sneaking in some... OATMEAL!

 Breathe!

Challenge Yourself

Throughout our lives our body, the body chemistry, changes- for a handful, it just stays the same. Anyway these changes affect our shape, size, etc. Exercise is the best way to maintain a healthy body with a balanced healthy diet.

I lost my consistency of going to the gym since November last year when I began traveling. Then when I got back, moved and had easy access to a small gym I was not motivated enough. I made sure I did something physically active every week, but that was not enough, some fat had just latched itself onto my sexy body. I began running outside with my uncle, sustained a small injury to my plantar's fascia, climbed every now and then, biked and walked with Ryan. It kept me at a stable size. However that wasn't who, or what I wanted to be. not enough endorphins, and too much fat (for my height, and age). So I put myself to a 90 day challenge of working out for atleast an hour a day, with a 24 hour break every 7 days (everyone is coming up with a version of a 90 day challenge!). I want to push myself, but not push myself to death.

Running/cardio for at least 40 minutes every morning at the ungodly hour of 5:30 - 6:30am. Then I do arms. I go to the assisted pull up machine thing, and set the assist to 14 (lbs? I honestly don't know, I should read it next time). I learnt this awful work out from my climbing buddies Munn and Damien. Hold up for 30 seconds (sometimes 20), then arms at 90* angle and hold (30-20 secs), then little more than 90* - hold (30-20secs), Hang with no assist (30 seconds). Rest 30 seconds to 1 minute. Do 10-5 pull ups, if you can not, then do negative pull ups. Next repeat the previous routine of chin up, 90*, >90*, and hang again (I repeat it because I forgot what the actual thing was). Will take a picture next time and post  the entire climbing / hangboard work out.

Then sometimes I use some of the fancy machines for arms, back, and legs, but I mix it up for now. I will change this as the weeks progress. Also I will begin spinning classes, yoga, and some sort of major cardio work out in week 4. This is currently week 2 and day 8! Woot woot!

Bicycling to work every now and then (or to wherever), and walking up and down the stairs at work, hikes, dancing, I just remember to engage my core muscles, since I can feel them again! Crunches! I go to this other hanging machine, and do leg lifts, straight, to crunching my knees up. Also some legs straight up. your arms are working, core is engaging and crunching! Yay!

Food, I have been putting chia seeds in my shredded frosted wheat cereal which I have with almond milk (which froze - so its more like a slushy breakfast). Then kale is my new mate, and I bake it with a little bit of olive oil, pinch of salt, pepper, and drop of lemon juice. Apples great for women and provide fiber. lots and lots of water. Fish grilled, and chicken - protein of choice. Fish helps hair grow, and I have to have it atleast once a week. Salads, and Subway sandwiches (flat bread- toasted), say no to cheese, yes to guac/avacado, no to any sauce stuff, mustard is an OK. Sandwich at home- whole wheat 12 grain bread (so gross but so healthy), turkey, mustard, ultra thin sliced swiss, colby jack(?), Enjoy!

After a week of working out - I feel a definite change, pulling up my pants was way easier. I doubt anyone can visibly see a change except me. I read somewhere - 1 week you can see the change; 1 month you family can see the change; 2 months you friends can see the change; 3 months (90 days) and public can see a change!

The kale stuff is great and awesome crunchy snack, highly recommend it. Will post the recipe.

Till next time!

Breathe!

Let's work out! Get stronger fingers!

kind of like what Munn was following... this is "easy"

I forgot burpees - jump, squat, plank, pushup, plank, squat, jump! x 10! :-)

Breathe! and cursing is allowed, but DO IT!

do this too! you can also use a paper plate instead of a ball, if the angle scares you. 

Or do it like this!

Crunching the abs

the hanging leg lift!

Breathe!

Inhale Nature, Exhale Love

Meditating these past few days have helped me renew my deep love and passion for nature. It starts with listening to my own breath, and feeling my heart beat gently in my chest. My engine that chugs, my fuel is what I give it, my love for me is how I maintain this little machine nature created.

While meditating I focus inwardly, yet vastly. I see myself, my life - remember the childhood and years passed, being in the present and sending intentions for the future; receiving the universe in its infinite-ness, I open my mind and heart to all.

Meditation complete, I open my eyes, and the world seems fresh, as though the monsoons have washed the world clean, and here I am to prance about in its fresh, squeaky clean newness! The leaves, the birds, the children laughing, everything feels good. Even the nuisances sound like a music in a different tone and melody. It hits me, I feel it and I let it go. It is the world, it is all nature.

I see the leaves on the branches of the great oak sway in the breeze. I am mesmerized. I realize how fascinating such a simple thing can be. I feel it.

I run, I run slowly, but mindfully. Running, feeling the wind in my hair, the earth under my feet, and the smells, and noises that fill the world. I feel the people. I feel the sweat roll down my forehead, neck and back. I enjoy the motion, and what it is doing for my health. I am mindful of how my body moves, and my feet fall, the natural biomechanics of it all, relearning the correct movements. I feel love, and smile. I breathe and run. It's a meditation in motion with the world!

This is me. I love me. This is the world, I love. This is life, I love. This is the nature, I love - forever present.

Breathe!

Road Etiquette

I started biking on the street and running on the street too. What better way to exercise and commute than the free earth!

Observations... Cars, SUVs, Trucks, etc. so rude; especially in Ohio. They all pull forward on the pedestrian crossing, or don't give the runner the right of way. All I want to say to those people are "Hey you are in the luxury of a car, give me a break!" OR "Just because I'm jogging/biking doesn't mean I'm not trying to get somewhere."

People have gotten so acclimated to driving only and not traveling via other modes of transport, they forget to share the road and show proper courtesy. Also city planning is such that it mostly only accommodates cars, especially in a place which faces 6 months of inclement weather. A combination of people only using cars for transport/commuting and city planning leads to really tough terrain for the pedestrian/bicycler. It then becomes survival of the fittest, where cars always land up on top. So how do we change this "transportation" culture? The answer is ourselves. We have to remember that we share the road, not only with other cars, but actual lives and people on bicycles and on "bus number 11". My teacher in school would say "tomorrow is a strike, there will be no vehicles on the roads, but you may take bus number 11", which means our legs!

Honestly, in general we have all become lazy to WALK! Even from our cars to our banks, coffee stores, medicine stores etc. Everything is a drive through. Maybe if we were all forced to walk to places we would be more considerate and even healthy. Cities that plan well around bicyclist, walkers etc. are mostly the major cities such as New York, Chicago (I am sure there are studies done regarding cities that are good for biking/pedestrians), however wouldn't it be great if every city had these basic amenities?

The irony- we drive five miles to get to a gym where we are going to sit and ride a stationary bike! We complain about ridiculously high gas prices, when god has given us the power to make ourselves travel by foot, fueled by our own body - heart, lung and muscles. We wonder why we are so obese, yet we do nothing about it but suck up the high gas prices and drive. This IS all backwards.

Till we can make these changes, it would be nice if cars could drive mindfully when they see pedestrians, also DO stop TEXTING while driving. Don't be selfish.


See you on the road!


Thanks for being considerate.




Breathe!

Car's have more balls than they need... now be a considerate driver.

It doesn't matter what you drive, fancy or frugal ... share the road!

let's extend the good ol' chivalry to the roads, sharing is caring! vintage or new...!