How is Everyone?

Hi Everyone,

How are you doing?  Are you enjoying watching the spring flowers share their beauty with us? I sure am.  It's the little joys in life that put that extra bounce in my step.  Is it the same for you? Do tell.  I'd love to hear from you.

Shoot, May arrived before I could complete my April post! My goal has always been to write one post a month.  So, maybe I'll write another post this month, to make up for my procrastination last month.

Today I was thinking about the title of my blog, The Fit Optimist.  Sheesh, that sounds a little over confident.  I will stand by the "Optimist"  part.  Lucky me, to wake up happy, positive and energetic everyday.  It must just be in my blood.  Now, the "Fit" part needs some clarification.  After all, I'm sure I could push myself much harder physically.  For example, I could do interval training; or, I could go for longer distances/higher resistance.   I use the term 'fit' because I work out pretty much daily, and I love working out so much that sometimes I tell myself I should take at least one day off a week!  The secret?  Well, I think at this point perhaps it's the endorphins I crave.  Who knows?  All I know is that  if my gym was a person, I'd marry it! Wait, now I'm confused.  I've always said I'd marry my bike if it was a person.  So, maybe I believe in polygamy.  Hey, I could be the Fit Polygamist! 

 Most of all, I think it's best to find a variety of activities that you enjoy, because that's a good way to use a variety of muscle groups.  Plus, everyone needs to find those activities that help rather than hinder their physical condition.  I now know for sure that I should never run again, for medical reasons.  That's a tough pill to swallow, but a smart one, if I listen to the voice of reason, and to my own body.  So, biking, swimming, weights, and walking can be my safe path to take.  And, why not try canoeing?  Cross-country skiing? (Because I hate the cold!!!!)  Oops, that wasn't very optimistic of me.

I shall now leave you with a few tidbits that I have discovered lately in my ongoing wellness research:

*If there is a food, such as ice cream, that is the food you go to when stressed, tell yourself that you will still allow yourself that food item, but you can't purchase it for your home. You would have to go out to a restaurant in order to consume it.  At least that way, (hopefully), you wouldn't be able to overdo as much or as often.

*If you are asked to bring a food item to a potluck, consider bringing a veggie or a fruit plate.  You could even bring some light Ranch dressing for the veggies. Then you'll have at least one healthy choice to fall back on. The other guests will be grateful, too.

*Having a hard time at a buffet or potluck?  Give yourself permission to have at least one spoonful of anything you want to eat.

*What do you keep in your car at all times?  Here are a few suggestions:  Healthy snacks that do not require refrigeration: almonds, granola bars, or dried fruit; sugar-free gum; a first-aid kit; emergency numbers; and exercise clothes, especially a pair of old tennis shoes, in case you have an opportunity to walk, or if you ever NEED to walk, to try to get help. 

Most of today's tips are just plain common sense, but how many of us have tried them all?  Not I!  But,  I shall especially try that last suggestion.  My dad would be proud.

All for now!  Have a happy and healthy May.

Mary

Learning From Watching Others

Since March is almost over, and I've promised myself to try to do at least one post a month, here I am!

The title, Learning From Watching Others, came to me one day when I was at the gym lifting weights.  Like most people, I listen to music while lifting.  I strap my IPOD onto my upper arm. The long cord from the earphones is constantly in my way, even to the point of getting caught on the weights.  The cord can get in the way when I'm cleaning, mowing, and even when I'm bending over to put the leash on the dog. Well, while lifting weights one day, I saw a guy with the cord from his earphones coming from behind his back rather than going across the front of his body!  Hello!  Duh!  There's the answer.  Since then, I've noticed some people even have the cord coming from the inside of their shirts.  OK, you all probably already knew that, or didn't have that particular problem to solve.  But, I bet you've noticed something else in your people watching that gave you a little life lesson, right?  Please  share.  Was there a big aha moment for you during one of your people watching episodes?

I wonder if anyone has ever watched me whip the bottle of light salad dressing out of my purse at a restaurant and had an aha moment?  Either they thought I was crazy, or creative, I dunno.  Works for me when I'm out and want to really pour on the dressing, but still be calorie conscious.  If you'd like to share, I think it works better to just write to me at my email address:  maryrich5@comcast.net.

 I hope this finds you well and happily enjoying the spring sights, smells, and sounds.  Take care!

Mary

One more thing I'd like to share:  If you haven't seen my website that is mostly dedicated to my ongoing efforts to publish a healthy workbook for kids, I'd love for you to take a look at it.  Your feedback, both positive and constructively criticising, (do you like how I worded that last part?), is welcome and encouraged.  Here is the link:  awesomeworkbook.com

Stopping For A Nice Deep Breath

Hello again, after too long of a break.  It’s been almost a year since I’ve written a post on this blog.  So, as you can see, I’m going to stop, take a deep breath, and get back to something that makes me very happy—researching and sharing wellness ideas.  I’ve been spending a lot of time with my sweet grandchildren.  Lucky me, to have them living so close. They’ll be grown, and/or moving further away from me, (or I from them), before you know it.  I cherish our time together.

Do you ever find yourself literally stopping and doing some deep breathing just to relax amid an otherwise hectic day?  What I notice, in myself and others, is that we sometimes let out a big sigh when we're tired or stressed.  It’s as if our body is telling us that it needs a big boost of oxygen.  I think that the breathing that is practiced during Yoga, Tai Chi and Pilates can really make a difference in our emotional and physical health.  Plus, I’m sure it’s helpful to just stop, lie down for about 15 minutes, and listen to relaxing music, or a CD with relaxing sounds, while concentrating on relaxed breathing.  I need to research that topic, and see what I can find for proven results.
 
Anyway, I digress.  Here are a few fun tips to share:

*If you make iced coffee at home, use “coffee ice cubes” by pouring the leftover brewed coffee into an ice cube tray.  Then your coffee won’t taste too watered down when the cubes melt.

*For a fun treat while camping, (or barbequing), put this on the fire:  a banana that has been wrapped in foil, with a few chocolate chips added.

*Are you trying to save calories by ordering a grilled chicken breast and/or a dry baked potato at the restaurant?  Ask them to bring you some salsa!

*If you are trying to lose weight, or have already successfully dropped several pounds, why not come up with a visual to help you remember how far you’ve come, something to signify each pound lost.  For example: collect empty butter packages, (since each one really does represent one pound of fat); or, put together a bracelet where each bead represents one pound lost.  Be creative.  Heck, come up with a new idea and sell it!

*It’s a good idea to eat a snack that is rich in carbohydrates before a workout, because carbs will get into the bloodstream faster than protein or fat.  Examples:   a banana, or a piece of whole grain toast.

*Protein is a good choice for a post workout snack, for muscle recovery and repair, especially after lifting weights.  Good choices:  a hard-boiled egg, string cheese, or almonds.

That’s all for now.  I hope you found something helpful or motivating in this post. And, I hope I can get back to blogging on a more regular basis again.  It makes me happy to share my love for wellness.

Mary

 

 

 

Squeezing in Some Tips

Hi Everyone,

How have you been dealing with this crazy weather?  Ish!  I recently returned from a cruise to Hawaii, and unfortunately the state was in the middle of horrendous rainstorms! So, that was a downer, even for this Mary Poppins clone.  GIVE ME SOME SUN!  There, that felt good.

Anyway, I haven't written a post for March, and it's almost over, so I'm trying to squeeze one in.  First, here are some quotes I've recently posted on my Pinterest "inspiring thoughts" board.  I'm sorry that I don't know who to give credit to for coming up with them.

Never regret anything, because at one time it was exactly what you wanted.

Here are three simple rules in life:
1.  If you do not go after what you want, you'll never have it.
2.  If you do not ask, the answer will be no.
3.  If you do not step forward you will always be in the same place.

I need to be skinnier love myself.

Did you like those?  They sure made me stop and think.

Have you ever wondered how much more a stability ball pushup works your muscles?  About 30%Consider cranking out a few during the commercials of your favorite TV show.

Have you ever seen the Omega-3 enriched eggs at the store?  Three of those will have the same amount of those healthy fatty acids as 3 ounces of salmon.  Which do you prefer?

That's all folks!  I hope all is going "well" with you,

Mary R.

Have You Ever........?

Hi Everyone,


Well, shucks.  I wrote this post a few days ago, when the sun had been out for a few days and I (for one) was on a super emotional high. Why didn't I send it out then?  I guess I felt it needed more editing.  Now, it's been raining steadily, and I wonder if I should even go ahead with my post.  Well, what the heck, I'm an optimist, so, here goes:

Isn't time just flying by?  Where did January go?  At least here in Oregon we're getting some very pleasant weather.  The sunny (rainless!) days seem to be motivating people around me to begin their spring cleaning; dust the bike off for a nice country ride; or try some other fun project/activity.  With all this energy I'm seeing and feeling, I'm hoping this post can help motivate you to try something that might put a smile on your face, or on someone else's face. Some of the ideas listed below were gleaned from a book titled, "Keeping Life Simple," by Karen Levine.  What does this list have to do with wellness?  Everything, in my opinion.  Like I've said before, I think a holistic approach to improving our quality of life is the best approach to being healthier and happier.

How about trying some of these suggestions:
*Keep a dream journal next to your bed.  Write down your dreams the minute you remember them,  then try to analyze why you were dreaming about that topic.  Or, how about a gratitude journal?
*Check out the hiking trails in your area.  Invite a friend!
*Roast a marshmallow over candlelight.  Or, have a campfire on a nice evening.  Invite the neighbors.
*Bake bread from scratch.  Kneading can be so relaxing.  Then there's the smell and taste of the finished product, too.
*Try selling something on Craigslist, Ebay, or at a consignment shop.
*Interview an elderly family member about his or her childhood.  Take notes, and a picture.
*Wash the car, inside and out, instead of going through a car wash.
*Invest in a set of wind chimes.
*Purchase fruit, vegetables and flowers from local farmers.
*Donate your time, your blood, something!
*Try stretching first thing in the morning, to beautiful music.  How about 21 days in a row--make it a habit!
*Take a warm bath, with candles, and nice music.  Put a towel in the dryer to use right after you get out of the tub.
*If you've never listened to a book on tape, give it a try.  Check your local library's selections.
*Make a list of the medicines and supplements you take, and put it in your wallet or in your car's glove compartment.
*Are there any young children in your life right now?  Make a memory game for them, using double sets of photographs.
*Consider putting a clothesline up outside, so you can dry your sheets.
*Start an herb garden.
*Make a list of the family vehicles, put it inside your kitchen cupboard, and keep track of tire rotations, oil changes, repairs etc.
*Keep a file of the paint color names and brands you've used in your home.  List the names of the stores where the paint was purchased, too.
*Purchase or make a birdhouse, and start feeding the birds. 

Can you add anything to this list that can help streamline our lives, and/or bring more enjoyment?  I'd love to hear  from you.

Meanwhile, I wish you wellness.  I hope the dry days come back, too!

Mary R.


 

Obstacles

Hi Everyone,

How is 2012 going for you so far?  If you made a resolution, or goal, it's time to check on yourself to see how it's going, and whether or not you want to revise it.  Remember the resolution I shared?  I said I would try to schedule an appointment with myself, at least one day a week, to work on my book.  Well.......  it's not happening quite that way, so I need to revise that goal.  Successful goals are specific and measurable.  

Some obstacles have gotten in my way.  Nothing bad, really.  I've just had to make a lot of adjustments lately.  Here's a visual that helps me.  Maybe you will find it helpful as well.  Are there obstacles that block the path you're trying to take?

I don't like scheduling things too far in advance.  Last week I traveled, and this week I had company. A flexible schedule works best for me, at this point.  So, here's my goal, now revised:  I will make a chart and color in every individual hour I spend researching and writing for the book, aiming for at least 8 hours a week.  That way, I can try to find moments here and there, if indeed I can't schedule a large block of time.  Some weeks will be easier than others, and I will eventually know what it's like to spend a good chunk of time at the library. 

Looks like today's post is mostly about me, and my goal, but I hope the lesson I've learned about being even more specific, and being willing to revise, will help you as well.  I like the path pictured below a lot better than the one pictured above, don't you?

I hope this finds you all well and happily moving forward towards any goals you might be working on. 

Mary R.

New Year's Resolutions

Hi Everyone,

Are you going to be staying up until the ball drops tonight?  I'm hoping to, since we'll be going out with good friends.  But, I bet we head for the cab ride home at about 12:01 AM! 

As many of you know, I'm a lifetime Weight Watcher.  I love that organization, because it's just so practical to not deny yourself any foods, and to use the combination of a healthy diet, plenty of exercise, and the support of others.  At a meeting this week, we were asked to look back on 2011, and write down three things we accomplished during the year to improve our state of wellness.  I liked that exercise, and the holistic approach.  We didn't have to limit ourselves to writing down things that had to do with food and/or exercise.  I also liked, of course, that it was an exercise in optimism!  :-)  One thing I wrote down was that I started this blog!  Another item I listed was that I started playing ping pong with a good friend, almost daily, and therefore developed a new (healthy) passion.  The third thing, sorry, is private.  But, be assured, it was a very positive accomplishment.

So, after that, it was time to look to next year, and write down three healthy goals.  Are you a resolution person?  I know that people are clearly either way.  Either, someone is like myself, and really enjoys taking a look at what they can improve on, or try; while others, and I respect this, feel there is no need to make resolutions on January 1, but prefer working on self-improvement on an ongoing basis.  I guess I just like to do both!  Some studies have shown that if you share your goals too much, you are less likely to stick to them, so that's something to keep in mind.  What seems to work for me is to go ahead and talk about my goals to a few key people, and then to hold myself accountable by keeping a chart of some kind, at least until I've reached the three week habit-forming mark.

That being said, I won't share too much, so I don't jinx myself.  But, one goal that I'd love for people to hold me accountable for is to schedule an appointment with myself, at least one day a week, perhaps at the library, where I spend several hours working on my book.  As many of you know, I'm working on a workbook for middle-schoolers, where they get to work on their self images, while at the same time learn about wellness in general.  Feel free to bug me about this one, OK?  It's something I always want to do, but often find myself doing so many other things I like to do instead, most of all that require moving around, rather than sitting and focusing on something for long periods of time.  Hmmmmmm,  does this sound like adult ADHD?  If so, I love it all, so I'm not too concerned.  I am clearly committed to finishing that book someday, but the sooner the better.

That's all for this year, folks!  I wish you a very happy and HEALTHY new year!  If you'd like to share any of your reflections for 2011, or resolutions for 2012, I'd love to hear about them. 

I wish you wellness.

Mary