Tag: running

Why Would I Spend Money To Do A One Mile Race In The Cold?

On By Cultivate WellnessIn exercise, health, Health and wellness, wellness2 Comments

Every May for the last three years I’ve paid $20 to enter a 1 mile sprint race in Minneapolis called the Medtronic 1 Mile put on by Twin Cities in Motion. Three out of the three years it’s been windy and cold. And yet I keep coming back each year. “But why” people ask me, “would you spend money to run one ridiculous mile?” I can understand their skepticism. There’s rush hour traffic to battle, anxiety about finding a parking spot, and standing out in the cold waiting for the race to begin. It’s at night, so I’m tired and  my legs aren’t exactly fresh.

But here’s the thing: each year I set a new goal for myself (sometimes it’s a PR and sometimes it’s to finish strong), and it’s a really fun way of pushing a different kind of exercise. Normally I don’t train for sprints. If I’m training for a run it’s usually a 5k or 10k, which is about pacing and tempo. With a 5k or longer race, you take the first mile to get into a rhythm and adjust your thoughts from “why did I do this” to “I’ve got this”. With a mile, it all has to gel very quickly and you can’t spend any time in that negative mental space. This year I failed to train much for the sprint and I spent the entire time cursing my jagged breath and my bad form. I also slowed down just before the finish. Why would I do that?! Next time I will make sure to go strong till the very end.

So will I be back next year? You betcha. It pushes me to use a completely different set of skills that I rarely put into action. Plus, it’s super fun to watch the professional runners crush a mile in 4:03. My phone died as I was recording the women, but here’s what it looks like when you’ve just run a mile in 4:03 (p.s. I look the same way after I run my mile. Professional athletes, they’re just like us!)

My friend Deb and I have been doing the race together the last two years, and while the first year she was super skeptical about it, as soon as she completed her mile she was hooked. She crushed her PR last night and got to ring the bell! Deb was diagnosed with breast cancer during her very first mammogram at age 40 and has been through so much over the past couple of years. She has used running as a tool to deal with all the challenges a cancer diagnoses comes with, and I really couldn’t be prouder of her grit and determination. Deb tells me “The one mile is a ton of fun. And while I’ll never be fast, it’s inspired me to be faster and has made me push myself a little harder in longer runs as well.”  Well, Deb, YOU inspire ME!

Deb ringing the PR bell
Deb ringing the PR Bell

This month, I am calling for you to come up with a challenge that gets you out of your comfort zone. Is it speaking in public? Or trying a new sport? Maybe it’s something as simple as trying to cook a new meal (here’s an easy one if you are new to cooking but want to nail it on the first try). Just pick one thing and give it a go. I want to hear from you: What did you choose? And how did it turn out for you?

Maybe Deb and I will see you next year in the Twin Cities for the 1 Mile!

MEL AND DEB MEDRONIC 1 MILE VERSION 2

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My Summer Fitness Plan

Run, jog, slog

My Summer Fitness Plan

On By Cultivate WellnessIn exercise, health, Health and wellness, summer, wellness5 Comments

Last Thursday was the last day of school for Reese, and on Friday we booked it up north for a couple of days of R&R in a 100+ year old lodge where we binge watched Anne With An E and puttered around looking at pretty stuff and eating banana splits and blueberry pie. So today starts the first full week of summer break. It was also the first day of my Summer Fitness Plan®. You see, a few weeks ago I approached my next door neighbor and good friend Catherine and asked if she’d like to work out with me three times a week in the wee hours of the morning before our kids were awake. She immediately said yes, and we both agreed that it was going to be amazing and awesome.

Fast forward to this morning when I woke up at 4:00, 4:50, and 5:00 (excitement) and then for real at 6:00 to begin our Summer Fitness Plan®. This is the gist: Mondays, Wednesdays and Fridays we will meet in our shared driveway at 6:15 and run/walk a couple of miles. Then we will use the Aaptiv app I’ve told you about before to do a strength workout. This morning we did our workout at the park in the wet grass while being feasted on by our state bird, the mosquito. There was also a for real boot camp happening and I felt like we were acting out that scene in Bridesmaids. We decided next time we will throw down yoga mats in the driveway instead.

Catherine proclaimed that by the end of the summer we will be bosses in every sense of the word (she didn’t really say it this way but it’s what I inferred so…). The first day was a success, in my book.

A couple of notes: I was worried that I would bonk if I didn’t eat anything beforehand, so I choked down a half of a banana. It’s almost two hours later and I’m still not hungry, so maybe working out on an empty stomach will work for me. Read about the research here. Also, next time I will spritz myself with bug spray. Thirdly, I have to say that if I’m awake everyday at 6:00 anyway, I might as well be exercising instead of laying in bed reading Twitter and stressing about the state of affairs. Who needs all that cortisol? I’m still 100% going to read the news, but an hour away from it isn’t a bad thing. Lastly, I will also be playing golf quite a bit, walking the dog, and doing some yoga and/or barre, but I think the bulk of my actual structured exercise will be from this plan.

What are your fitness plans for the summer?  Please comment and tell me!

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Let’s Talk About Stress

Midweek Mashup

 

Let’s Talk About Stress

On By Cultivate WellnessIn disease, exercise, health, Health and wellness, stress, wellness, yoga3 Comments

stress-emoji

Several of my friends and acquaintances have recently talked to me about how stressful and busy their January has been so far. And I agree with them. I’ve taken on a lot of new responsibilities, but also still have all the usual ones. It’s been a flurry of activity. The coziness and fun of the holidays is long gone, and here in the frozen north, we are now left with a lot of winter still to enjoy endure.

So, how do we not just cope, but thrive? That’s the key, isn’t it? We don’t want to just slog our way through our days.

If we are constantly stressed out, we will have too much cortisol, the “stress hormone”, pumping through our systems. This can lead to disruptions in sleep, metabolism, energy levels, blood sugar regulation and serotonin levels (which help keep our mood stable), amongst other maladies. However, cortisol isn’t the enemy. In fact, it’s a necessary hormone for a lot of reasons. It will give us a quick burst of energy in the event of an emergency (like running away from an attacker). It helps up our immunity and resistance to pain in acute situations. But it’s when we have constantly high levels of cortisol that our bodies do not function properly.

So how do we keep our stress levels in check? Here are some things I recommend:

  • Turn off the news. Now more than ever, it’s important to periodically turn off the 24 hour/day news channels full of constantly “Breaking News”. This goes for Twitter and other social media. Turn off your phone. Turn off talk radio. Turn off the t.v. It’s called a news fast, and I think it’s vital to our mental well being.
  • Exercise. This doesn’t necessarily mean running full steam on the treadmill or doing extreme cardio classes. If your stress levels are really high, high-intensity exercise probably isn’t your best bet. Activities like yoga, barre, hiking outside and swimming might be better for the time being.
  • Rest. Give yourself some time off. Read a book, have a cup of tea, take a nap. Get 8 hours of sleep a night. Seriously.
  • Get plenty of sunshine. Even in the dead of winter, getting outside and seeing the sun is important. Even on my most anxious of days, if I walk the dog in the fresh air and sunshine, I always feel better. Check out my post about the importance of getting outside here.
  • Magnesium. You can read the post on magnesium I wrote last year. (Never take a supplement or over the counter medication without approval from your practitioner). I take 200 mg of magnesium citrate each night before bed. It helps relax my muscles and my nervous system. Start small on dosing, as it can cause, ahem, loose stools.
  • Cut back on alcohol. I know. But it works.
  • Eat regularly. Skipped meals can cause blood sugar irregularities and contribute to excess cortisol. Make sure you keep your blood sugar in check by eating regularly.
  • Meditate. Check out my post on meditation here. I swear by it.
  • Give yourself a break. It sounds so superficial, but you *must* take time for yourself if you hope to have the energy to take care of everyone else in your life.  Whatever helps you feel calm and centered, do it on a regular basis.

We live in a culture where being constantly busy and stressed is valued. Why is that? It’s silly. We’ll all wake up in our 80’s or 90’s (God willing) and wonder what the heck happened.

I’m constantly struggling with maintaining some sort of homeostasis, just like everyone else. Just because I have all these tools doesn’t mean I’ve mastered any of it. But it has helped me to identify where I can make some tweaks and changes. Maybe this post will help you too!

Is there something that works for you that I haven’t listed? Please leave a comment! And as always, please share this post if you liked it. You can also sign up to receive all my posts in your email inbox. How great is that?! Just click where it says “Follow Blog Via Email”.

 

 

These are a few of my favorite things

On By Cultivate WellnessIn Cooking, health, Health and wellness, holiday, Nutrition, wellness2 Comments

these-are-a-few-of-my-favorite-things-2

It’s almost New Year’s Eve, and for many people that means making resolutions. Studies have shown that by June, the majority of people have given up on their resolutions. Bummer. People love making lists, though. I know I do.

So, instead of a list of things you think you should be changing about yourself, might I interest you in a list of some of the thing that have made my life better and/or easier?  Bonus: no trips to the gym necessary. Double bonus: You might find some things on sale now that the holiday shopping season is over!

1.) Ninja® Professional Blender & Nutri Ninja® Cups. If you’ve been reading my blog or my Facebook page (pssst have you “liked” my page yet?) you know how much I love my green smoothies. This blender makes my life so much easier, and it’s simple enough for my 12 year old to use by herself. It’s not nearly as expensive as some of those fancy blenders/extractors and that’s just fine. I’ve been using it nearly daily since July and it never disappoints.

2.) Clairsonic Mia. I got this several years ago as a birthday gift. I use it twice a day, without fail. I get a lot of compliments on my skin. Maybe it’s the green smoothies. Anyway, I know this handy little face washing device cleans my skin far better than my weak little fingertips can. Love it, wouldn’t think of leaving it behind when I travel.

3.) Mr. Coffee mug warmer. $10, people. It’s a game changer for me. No longer is my morning coffee a game of “wait. too hot. wait. too hot. wait. too hot. SORRY TOO COLD”. Never before has a $10 item brought me so much joy. Ever since I got it for Christmas, I’ve been able to drink my entire mug of coffee from my bed without having to get up to microwave it, which if we’re being honest makes it taste horrible.

4.)  Aaptiv personal training app. You guys, I have a problem with motivating myself to go to the gym. Which is kind of a problem when you’re a wellness writer and nutrition student. I decided to try Aaptiv after reading about it several months ago and I was instantly hooked. They’ve worked out some of the earlier kinks and have added meditation to the mix. You can plug into a personal trainer-led workout on the elliptical, treadmill or bike, as well as be guided through yoga, meditation, and outdoor running routines. I’ve been going to the gym way more, have pushed myself out of my comfort zone every time, and am motivated to keep going back. It’s all audio based, and I love that the trainers interject helpful tips like keeping my shoulders relaxed when I’m running. Not only that, but all the workouts are set to great music you’ll really enjoy listening to. It’s $9.99/month, or if you sign up and pay for a whole year, it is $4.16/month. Totally worth it in my opinion. Read this Midweek Mashup for more on my Aaptiv obsession.

5.) Clean Freak dry shampoo. I have oily hair. And I’m always fiddling with it which makes it even oiler. I’m not one of those “I only wash my hair once a week” kind of gals. If I did that, I would look like Danny Zuko in Grease. So I keep this dry shampoo in my bathroom cabinet and use if for when I don’t have time am too lazy to take a shower but don’t want to scare the people around me. It’s got a really nice clean scent and doesn’t make your hair look like a powdered wig. Plus, it’s a mere $4.79 from Target.

So, there you go. Some of the things I love to use. Keep a look out for more lists in future weeks and months. I love trying new products and services, and I enjoy sharing my enthusiasm.

***I was not compensated for writing about these products. I just truly enjoy them!

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Run, jog, slog

On By Cultivate WellnessIn Health and wellness9 Comments

Last night, after dinner, I admitted that I had put off my training run all day.  I had gotten caught up in fun summer activities with my 10 year old and her friend. So, instead of putting on my pajamas and sitting on the couch with my husband for an episode of Orange Is The New Black, I had to put on my running clothes and get out there.  The positives: it was a nice, cool night.  There’s a beautiful lake nearby. I would be inspired by everyone else who would inevitably also be out there running.  The negatives: RUNNING.   I’m not a natural runner.  Even at my most fit, as a high school athlete, I hated running.  I do it now because it keeps me challenged. I love that even after months of not running, I can revisit it anytime I want. It’s free.  It’s empowering. I’m never alone out there.

Three years ago I heard about a new race series called Esprit De She.  It’s a series just for women and it’s open to ALL women, runners, joggers, sloggers and walkers alike.  I say that I run but really it’s a mix between jogging and slogging.  It’s not pretty and it’s not fast. Anyway, I became a “founding finisher” of the two races in my area that summer, and I haven’t missed one since.  In fact, this year they made me an Ambassador because of my enthusiasm for this race.  I would be lying if I didn’t admit that a good portion of my enthusiasm comes from the free wine and dinner provided after each race.

esprit de she 4
You get two free glasses of wine and a keepsake glass after each race!

Also there is so much swag it’s insane.  I love all the samples. I love the cute tank I get every year.  I’m serious, but also I really love that it’s such an empowering event for women.  I see ladies of all ages, shapes, sizes and ability out there, and they are all proud of their accomplishments.  They are smiling and hugging and high-fiving each other.  It gives me all the feelings.

 I’ve made brand new running friends at the Esprit de She events, and I’ve brought along lots of good pals too.

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Good friends sweat together.
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One of these ladies is a good friend and one is a brand new one! Yay for friends.

I love that I’m showing my 10 year old daughter that I care about staying healthy, engaged in the community, and that friendships are important.

esprit de she 7

Esprit de She events are held all over the country.  And they really are so much fun.  Click on the link if you want to find one near you.  If you want a discount of 10% you can enter my code which is EDS074.  If you haven’t run or it’s been a long time and you need some structure and a training schedule, I really like Hal Higdon’s plans. They are easy to follow and will help you stay motivated.

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If you are in the Twin Cities area, please let me know that you are registered and we will meet up and start together! And have a glass of wine after! There is a Maple Grove race on September 17! 

Whatever you choose to do, I guess I would just like to say GET OUT THERE.  STAY ACTIVE. FIND SOMETHING YOU LOVE.  MAKE TIME FOR IT. As someone once said to me, “You don’t have to exercise, you get to exercise”.  And they were right.