Welcome to Self Soul Space! This blog is designed to bring you healthy lifestyle tips. A true healthy lifestyle, embodies a healthy mind, body, spirit, and environment. Thanks for stopping by to check out my way of living.

Friday, March 22, 2013

Training for Half Craziness #2

Well, I survived another 4 weeks of training for the Delaware Half Marathon!  Picking up where we left off after part 1, weeks 5,6,7, & 8 were quite hard!  However, I feel myself getting stronger and stronger, maybe even a little faster everyday.

Week 5: If you remember, I mentioned I had an issue with my right leg/foot, and I was unsure what to do... Well, I did a little bit of rest and running on it.  I rested my foot Monday, Tuesday, Wednesday, and Thursday.  I did do a little yoga, but overall it was a full break.  I also wanted to enjoy the short time I had with my family in between shows.  On Friday, after I arrived in Milwaukee, I hit the hotel gym for a treadmill run.  It felt great, I logged about 3 miles, with some good 8.0 sprints at the end.  Saturday, I worked an unexpected 13hr day at work, so there was no workout to speak of.  Sunday brought another good, 3+ mile, treadmill run with a great ab/core workout.  The easy runs and the much need break, left my foot/leg feeling great... No Pain!

Back in the swing of things for week 6... I had a busy week.  I was in Milwaukee for work, and boy was it cold... The only thing to do was to workout.  I also had some great motivation from my co-workers, Christy, Rebecca, Vicki, & Carolina!  Monday, I had 2 great yoga practices (am & pm).  I had a great speed work (intervals) run on Tuesday, 5.1 miles.  Wednesday brought a great double workout day: X-training workout, a personal-mini spin class and my favorite 5-4-3-2-1 workout, and 35 min session on the elliptical after work.  Thursday, I walked a mile in the gym, then cranked the heat in my room for a warm yoga practice.  Friday, I had to split my scheduled 6 mile run into two, due to time constraints, I did 4 miles in the morning and 2 miles after work.  Saturday was another XT day, elliptical and 5-4-3-2-1.  Even though I was scheduled for a run on Sunday, I skipped it and had a much needed rest day.  I also logged my weekly allotment, before Sunday... 12.5 miles, yay!

Week 7, I was in a whole new city... Kansas City!  Monday was a rest day, or a family day if you will, since it was the only day I was home.  I moved my Tuesday run to Wednesday because of flying.  Wednesday's run was a great 5 mile run, even though I accidentally hit the stop button right in the middle of my run... LOL... It was quite comical! Thursday, I practiced Body Flow in my room... Did I tell you, I travel with a Gaiam yoga mat (love it).  Dispite many distractions, Friday's run was long, but fun... 7.1 miles.  Saturday, I was heading out for some good ole KC BBQ, so I squeezed in 5-4-3-2-1 in my room, then some great bedtime yoga after dinner.  Sunday, I flew to another city (minneapolis) after work in KC, even though I arrived well after midnight, I practiced a little bedtime yoga to help me unwind!  With only 2 runs, I still logged over 12 miles for the week.

Week 8, I set some new goals... Because I was feeling some shin pains, I wanted to start strengthening my shins and calves, since this was an easy week for running.  I practiced yoga on Monday.  Tuesday, I had a fast 5k run with some really good core exercises.   I X-trained in my room on Wednesday, with 5-4-3-2-1 and good calf/shin exercises I found in Women's Health.  Thursday, I went for a nice walk with my dear friend Becky, since Minneapolis is so cold, we walked miles in their indoor skyways!  Friday was a 'scatter brain' run, I was going steady for the first 2 miles, the I started to get bored... I kicked up my speed and incline, then ran some sprints to pass the time. Before I knew, I was at 4 miles.  Saturday, included a bedtime yoga practice, and Sunday was an easy, slow 2 mile run, before work and flying home... Yay!

These 4 weeks were great for training, I'm feeling great, healthy, and strong!  I burned a lot of calories, ate healthy, lost a couple of inches (not planned), but more importantly I've fought off all of the nasty viruses going around... Knock on wood, I hope I stay healthy!  Time to step it up more, I need to get in my 3 runs, and get outside... I am so sick of hotel gyms!  Keep running friends, only 8 more weeks to go!

Thursday, March 14, 2013

Memory... What's that?

I don't remember... Memory... I don't have a good memory.... Sound familiar?  Too many of us are finding our memory is declining, whether its due to age, stress, dementia, attention span, or worse Alzheimer's.  Don't worry, no matter how old you are, there are ways to improve your memory, and I'm not just talking the game (which is fun way to improve your memory at any age).  My mind is like a steal trap when it comes to numbers and directions, however remembering what's on my grocery list or people's names (admitting a major flaw)... That information goes out, just as fast as it came in... And I come home with cereal and no milk.  That being said, I am working on my memory, and here are my tips to improving your memory....

Prevent Memory Loss

  • Stay Mentally Active: keep your brain active by doing puzzles (crossword & sudoku are great); read books; drive a different way to work; play games; learn a new language, sport, or musical instrument.
  • Get Organized: you are more likely to forget things when there is clutter around; jot down to-do lists, calendar appointments, and repeat each task or appointment out loud to help you remember; set a certain place for keys, wallet, or other essential things.
  • Focus: limit distractions (i.e. tv, radio, loud environments), and don't try to do too many things at once.
  • Socialize Regularly: social settings can help ward off depression and stress, which can cause memory loss. Enjoy opportunities to get together with loved ones & friends, especially if you live alone.
  • Eat Healthy: healthy diet is good for your body and your brain, focus on fruits, vegetables, whole grains, and lean proteins.  What you drink counts too, not enough water or too much alcohol can lead to confusion and memory loss.
  • Physical Activity: physical activity increases blood flow through your body and to your brain, which helps to keep your mind sharp. Shoot for the recommended 150 min of moderate aerobic activity a week.
  • Doctors: See your doctor for regular check-ups. Stay on top of chronic conditions like diabetes, high blood pressure, and depression, which can contribute to memory loss. If you feel your declining memory is starting to interfere with your normal daily activities, be sure to communicate that to your doctor clearly and early.  Proper tests and treatments will be determined as needed, early diagnosis and treatment can help reverse the effects of memory loss.

Proper diet, rest, and physical activity always play a big part in overall healthy, but also in the prevention of memory loss.  Remember, the better you take care of yourself, the better your memory will be.  Stay focused and healthy, my friends!

Wednesday, March 13, 2013

Wellness Wednesday

Walking around my Minneapolis hotel room, I realized how much electricity I was wasting.  So, this Wellness Wednesday, I am going to change that, whether I am paying the electric bill or not.  My tip  is to unplug your unused phone chargers and small appliances, and avoid vampire energy! I unplugged my two unused iPhone/iPad chargers, my flat iron, my laptop charger, the hotel's coffee maker.  At home, you can do the same, unplug the toaster, the blender, the blow dryer, the humidifier... Any small appliance, electronic gadget, charger that is not in use- unplug!  Save some electricity, and watch you electric bill drop!  I do not recommend unplugging alarm clocks, unless you like to wake up late and cause chaos to your mornings.  While we're at it, turn off unnecessary lights, open your blinds and let in the natural light. Make sure TVs and lamps are off when leaving a room.  Conserving energy is a great way to help with the wellness of our environment by reduce your carbon footprint.  Unplug, friends!

Wednesday, March 6, 2013

Wellness Wednesday

This Wednesday, I am making the climb, and taking the stairs! I'm sure you're thinking 'the what'?  Yup... I will be climbing the stairs.  Taking the stairs instead of an escalator or elevator, is a sneaky way for your body to get in some exercise.  It's also an awesome way to build stamina. Have you ever noticed that no matter how in shape we are, the good ole stairs prove to be a challenge.  That's because climbing stairs is a challenging exercise that the body never really gets used to, thanks to the modern conveniences of elevators and escalators.  Now, let's be honest, when I am staying on the 15th (or higher) floor of a hotel, I will most likely not be taking the stairs... But implementing more stairs into my daily life will help burn extra calories, strengthen my lungs, and loosen my joints.  Another bonus to taking the stairs, is it also saves energy. Elevators & escalators don't have to run that often or work that hard as they do when they have a full load!  So, this Wednesday, I challenge you to take the stairs, and climb towards better wellness. 

Saturday, March 2, 2013

Drive Smart

It's no secret, I work for the automotive industry, I actually work for one of the greenest car companies in the US, by selling the most hybrids worldwide!  Anyway, here are some tips to drive smarter, to help save gas (because you know gas prices aren't getting any lower), and help improve the health of our environmental Space.

Drive Smart Tips

  1. Slow down on the highway: driving 60mph instead of 70mph on the highway can save up to 4 miles per gallon, follow the speed limit, and use cruise control.
  2. Drive sensibly: aggressive driving (speeding, braking, accelerating suddenly) wastes gas, it can lower your MPGs up to 33%.
  3. Keep your car healthy: make sure your car is well; keep up with tune ups, oil changes, make sure there is proper tire inflation, and your air filter is clean. 
  4. Remove excess weight: things can accumulate quickly in your cars, and add excess weight... an extra 100 lbs in your vehicle can reduce your mile per gallon by 2%.
  5. Plan errands: combining many shorts trip into one, can save you time and fuel. Also allows your vehicle to run more efficiently, because it is already warm.
  6. Commute & Carpool: Take advantage of carpools and ride-share programs. You can cut your weekly fuel costs in half and save wear on your car if you take turns driving with other commuters. Many areas allow vehicles with multiple passengers to use HOV lanes which are usually less congested, helps to improve your fuel economy and your sanity.
  7. Road Trips can be fun & efficient: try to avoid putting luggage on roof racks, it reduces your aerodynamics which lowers your fuel economy.  But pack light, remember tip #4.
  8. Try Public transportation: take the bus or train for a ride, sometimes it can be faster and cheaper than driving and paying for parking.  Some buses are hybrids or run on alternative fuels.
  9. Downsize or hybridize: Looking for a new vehicle, look for a smaller more fuel efficient vehicle, or check out hybrids. Bonus, most hybrids don't need to be plugged in nor do they require any special service or tune ups from regular gas engines, but get much better fuel economy. 
  10. Walk or bike: it's no brainer... Not getting in your car at all saves fuel and the environment... It also helps improve your physical health.

Hope my tips help to save you gas and reduce the vehicle emissions that effect our environment. Drive safe & smart my friends... One more thing, buckle your seatbelt & get off your phone while driving too!