Wellness Wednesday

I have contemplated all week what I want to share for this Wellness Wednesday. I keep coming back to a quote:

You alone are the judge of your worth and your goal is to discover infinite worth in yourself, no matter what anyone else thinks. -Deepak Chopra


I just want to tell you, YOU are amazing. YOU are needed. YOU are loved. YOU are special and unique and valued.

All because YOU are YOU.


Just spend a moment tonight, tomorrow and in the coming days thinking about how wonderful YOU are.

On this journey to wholeness, when you understand your worth, you treat yourself and others with compassion and more gently. When you treat yourself and others with compassion and more gently, they will treat themselves and you with compassion and more gently. It is a domino effect.

The challenge for this week, so you can learn your own worth-do not say one mean thing about yourself. Not one. If you accidentally slip up, instantly replace it with 3 positive things. Try it- you may be surprised at how difficult it is to be nice to yourself.

I promise you this- it will change you for the better.



Much love to you all-

Happy Wednesday,


Stef





(I don’t claim to be an expert, just a lover of new and useful information. I hope you enjoy new and useful information too! If you have a question, comment, suggestion or would like to be added/removed to the weekly email, please contact me at stef.wellness.coach@gmail.com)

Wellness Wednesday

Happy Wednesday!


I am sitting here staring at my computer and my heart is spilling over with gratitude- gratitude for a place to call home, for a full belly, for people I can call mine and for all of you. I am so grateful to be surrounded by amazing people who inspire me and make me better every day. Thank you for being you.


I've been researching traits and attributes of successful people and happy people. There were 2 recurring themes through every article I read; successful people and happy people exercise/meditate/pray every morning for at least 30 minutes and are active practitioners of gratitude. They think all day of things they are grateful for AND they express gratitude to those around them. A study in Forbes magazine showed the most attractive quality we find in others is gratitude. We as humans are attracted to people who say thank you.


Which leads me to a very simple conclusion- to become more attractive, successful and happy, we must practice gratitude.


Practicing gratitude doesn't have to be a huge process. I keep a gratitude notebook next to my bed and every night before I turn off my lights I write 3 things I am grateful for. There are no right or wrong answers to how to express gratitude. If you need a starting point, try one of the following:


-Write down the most important person in your life and why they are important to you. Now call them and thank them for specific things.
-Write down one time today you felt the most at peace and calm. Feel grateful you had a moment of peace and calm. When tomorrow gets crazy, think back on the moment from yesterday. Repeat everyday.
-Write down the top state of health you were most grateful for today. Did you get to hold a hand or smell amazing food or see an incredible sunrise? Be grateful for the senses you have which help you experience life.
-Write down the most important part of your health you are grateful for.
-Write down something YOU did today that was wonderful


There are so many places to start and I promise when you start looking your eyes will be open and you will be shocked at how incredibly blessed you are! Gratitude will change you. It will help you see the silver lining and will lead you on the path to happiness and wholeness.




Much love to you all,


Stef

Thought for the week:









(I don’t claim to be an expert, just a lover of new and useful information. I hope you enjoy new and useful information too! If you have a question, comment, suggestion or would like to be added/removed to the weekly email, please contact me at stef.wellness.coach@gmail.com)

Wellness Wednesday

Wholeness is getting out of our own ways to see what we are truly capable of. 

This 4 minute clip is more inspiring than any words I can give you.

http://www.ted.com/talks/matt_cutts_try_something_new_for_30_days

The next 30 days are going to happen. What are you going to do with yours?

Happy Wednesday!

Much love to you all,

Stef

Thought for the week:

(I don’t claim to be an expert, just a lover of new and useful information. I hope you enjoy new and useful information too! If you have a question, comment, suggestion or would like to be added/removed to the weekly email, please contact me at stef.wellness.coach@gmail.com.)

Wellness Wednesday

Happy Wednesday! Was this past week a little happier? I hope so and I hope this week is even better!

 A part of being whole is being physically healthy. A big part of being physically healthy is exercise. One of the easiest exercises to start at home is running.

In August of 2009, I decided I wanted to run a marathon. When I made this decision, I couldn’t even run for more than about 2 minutes before I wanted to fall over from lack of oxygen. It was an impossible goal for me to set and yet, I set it anyways. I wanted to be able to say I ran a marathon.

To start marathon training, I found a great couch to 5k program. Once I could run for 30 minutes straight, I continued to increase my mileage. On April 12, 2010, I crossed the finish line of the Salt Lake Marathon. It took me 5 hours and 33 minutes but I don’t care. I still did it and it all started with this one program.

Here is the couch to 5k program I started with. I’ve taught multiple people how to run using this same sheet. The starting date is next Monday, August 11. If you follow this 8 week program, you will be all set to run a race starting in October. There are a ton of super fun races around Halloween! Even better, share the love and find a friend to run with you. I’ve found you will run further and faster with someone than if you are alone.

 

 

 

"Sit as little as possible. Give no credence to any thought that was not born outdoors while moving about freely."
--Friedrich Nietzsche
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	11-Aug	12-Aug	13-Aug	14-Aug	15-Aug	16-Aug	17-Aug
Workout	Run 1 min, walk 2 min Repeat 10 times	Walk Easy 30 minutes	Run 1 min, walk 2 min Repeat 10 times	Walk Easy 30 minutes	Run 1 min, walk 2 min Repeat 10 times	Run 1 min, walk 2 min Repeat 10 times	Rest
Completed
Notes
Training tip:	To fuel up for your workout, have a piece of fruit or an energy bar about 2 hours before you lace up your shoes. An hour later, drink 8 ounces of a sports drink. The drink will ensure that you are fully hydrated, and also that you have sufficient sodium and potassium for a healthy workout.
"Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself."
--William Faulkner
Week 2	18-Aug	19-Aug	20-Aug	21-Aug	22-Aug	23-Aug	24-Aug
Workout	Run 2 min, walk 1 min Repeat 10 times	Walk Easy 30 minutes	Run 3 min, walk 1 min Repeat 7 times	Walk Easy 30 minutes	Run 4 min, walk 1 min Repeat 6 times	Run 4 min, walk 1 min Repeat 6 times	Rest
Completed
Notes
Training tip:	Always walk 2 to 3 minutes for a warmup before you begin your workout, and walk another 2 to 3 minutes as a cooldown afterward. Don't stretch before running. Save it for after your workout or in the evening while you're watching TV.
"Obstacles are those frightening things that become visible when we take our eyes off our goals."
--Henry Ford
Week 3	25-Aug	26-Aug	27-Aug	28-Aug	29-Aug	30-Aug	31-Aug
Workout	Run 5 min, walk 1 min Repeat 5 times	Walk Easy 30 minutes	Run 5 min, walk 1 min Repeat 5 times	Walk Easy 30 minutes	Run 6 min, walk 1 min Repeat 4 times Run 2 min	Run 6 min, walk 1 min Repeat 4 times Run 2 min	Rest
Completed
Notes
Training tip:	Hold your arms comfortably at your sides while running, aiming for maximum relaxation. Bend them 90 degrees at the elbows, and move them forward and back at your waist. Bend your fingers into a relaxed grasp, and don't let your hands sway back and forth across the middle of your torso.
"When you get to the end of your rope, tie a knot and hang on."
--Theodore Roosevelt
Week 4	1-Sep	2-Sep	3-Sep	4-Sep	5-Sep	6-Sep	7-Sep
Workout	Run 8 min, walk 1 min Repeat 3 times Run 3 min	Walk Easy 30 minutes	Run 9 min, walk 1 min Repeat 3 times	Walk Easy 30 minutes	Run 10 min, walk 1 min Repeat 2 times Run 8 min	Run 11 min, walk 1 min Repeat 2 times Run 6 min	Rest
Completed
Notes
Training tip:	In hot, sunny weather, wear sunscreen, sunglasses (to relax your facial muscles), and a visor or cap to keep the sun off your face. Expect to run slower in particularly hot, humid weather, and take more walking breaks as necessary. Run in the early morning or late evening if you can.
"Sweat cleanses from the inside. It comes from places a shower will never reach."
--Dr. George Sheehan
Week 5	8-Sep	9-Sep	10-Sep	11-Sep	12-Sep	13-Sep	14-Sep
Workout	Run 12 min, walk 1 min Repeat 2 times          Run 4 min	Walk Easy 30 minutes	Run 13 min, walk 1 min Repeat 2 times Run 2 min	Walk Easy 30 minutes	Run 14 min, Walk 1 min Repeat 2 times	Run 15 min, Walk 1 min Run 14 min	Rest
Completed
Notes
Training tip:	On occasion, skip your running and walking workout and do a cross-training workout instead. Bike for 30 to 40 minutes, try the elliptical trainer in a gym, or join a circuit weight-training class. The break from running will refresh you, and you'll learn new skills while developing new muscles.
"You can have anything you want, if you want it badly enough. You can be anything you want to be, if you hold that desire with singleness of purpose."
--Abraham Lincoln
Week 6	15-Sep	16-Sep	17-Sep	18-Sep	19-Sep	20-Sep	21-Sep
Workout	Run 16 min, walk 1 min Run 13 min	Walk Easy 30 minutes	Run 17 min, walk 1 min Run 12 min	Walk Easy 30 minutes	Run 18 min, walk 1 min Run 11 min	Run 19 min, walk 1 min Run 10 min	Rest
Completed
Notes
Training tip:	Running is a great way to build strong bones, but you also need plenty of calcium--1,000 milligrams a day, or 1,500 milligrams if you're over age 50. Drink a glass or two of low-fat milk per day, or enjoy a cup or two of low-fat yogurt or cottage cheese. Dark green, leafy vegetables are another great calcium source.
"Only those who risk going too far can possibly find out how far they can go."
--T.S. Eliot
Week 7	22-Sep	23-Sep	24-Sep	25-Sep	26-Sep	27-Sep	28-Sep
Workout	Run 20 min, walk 1 min Run 9 min	Run 20 min, walk 1 min Run 9 min	Run 22 min, walk 1 min Run 7 min	Walk Easy 30 minutes	Run 24 min, walk 1 min Run 5 min	Run 26 min, walk 1 min Run 3 min	Rest
Completed
Notes
Training tip:	Beginning runners often develop shin splints or sore knees. These pains should pass quickly if you treat them immediately with ice packs after your workouts. Put a bag of frozen peas on your shins or knees for 15 minutes. If the pain persists, take several days off before beginning your training program again.
"One cannot consent to creep when one feels an impulse to soar."
--Helen Keller
Week 8	29-Sep	30-Sep	1-Oct	2-Oct	3-Oct	4-Oct	5-Oct
Workout	Run 27 min, walk 1 min Run 2 min	Run 20 min, walk 1 min Run 9 min	Run 28 min, walk 1 min Run 1 min	Walk Easy 30 minutes	Run 29 min, walk 1 min	Race Day!!	Rest
Completed
Notes
Training tip:	For clean air and healthy lungs, try not to do your workouts at the side of a busy street or during rush-hour traffic. Find low-traffic streets where any exhaust will be dispersed quickly. Even better, as often as possible, try to run in greenbelts--in parks, on bike trails, around reservoirs, and the like.Success may come quickly to you as a beginning runner, but the race is never won. Run for life.

 

 

Since this program, I have continued to run 3-4 days a week. It has become a way to clear the chaos from my mind. It brings peace and calm to my soul and is a way for me to reconnect.

It is a little scary to start something new because we feel judged by others. Don’t worry about only running one minute at a time. YOU are out there trying and that is all that matters!!

Happy Wednesday,

Stef

Thought for the week:

 

 

 

 

(I don’t claim to be an expert, just a lover of new and useful information. I hope you enjoy new and useful information too! If you have a question, comment, suggestion or would like to be added to the weekly email, please contact me at stef.wellness.coach@gmail.com.)