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My Inline Marathon: Training Planning (For Reals)

3/30/2019

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I'm Skating an Inline Marathon!

I am officially skating an inline marathon! I'm signed up for the Northshore Inline Marathon in Duluth, MN on September 14, 2019. Click here for actual proof of enrollment! 
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My soon-to-be marathon ready inline skates!

Lessons from Failed Half-Marathons Past (aka My Half-Baked, Half-Marathon "Training Plan")

Last August, I was sign up to skate a half marathon. To call what I had a “training plan” is way overstating my level of planning and commitment. Here’s about how it went:
  • End of April: Signed up for an inline marathon, which I planned to complete on roller skates. Asserted that I could TOTALLY do a half marathon without any training if I had to and it would be fine. Announced my intention to complete a marathon to friends and family via social media.
  • April-July: Went to the gym 8 times per month (mostly because my company only pays for my gym membership if I visit 8 times per month.) Skated at a roller rink once per week most weeks and skated 3 miles on a local trail occasionally. Did a 3 mile walk with a friend once most weeks.
  • 14 days to the event: Skated 2 miles on a rough asphalt trail and realized that my outdoor roller skates had a fair amount of resistance. Resistance=more work to get not very far=I may not be able to finish 13.1 miles. Initial panic ensued.
  • 13 days to the event: Decided I needed inline skates. Researched and purchased new skates.
  • 12 days to the event: Attempted to skate a 3-mile lake lap in my new inline skates. Skated a grand total of 9 minutes before I realized that there was JUST NO WAY this was going to work.
  • 11 days to the event: Decided to skate in my roller skates as initially planned. Attempt unsuccessfully to do months of training in a few days.
  • 4 days to the event: Picked up my number. Drove the event route. Tried to convince myself I could to finish with way too little preparation. Didn’t quite believe my own pep talk.
  • 3 days before the event: Went on a last-minute business trip, and came home with a head cold.
  • 1 day before the event: After making extensive pro and con lists, I decided to drop out.
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T-shirt and race bib for my ill fated (aka "not attended) first shot at an inline half marathon.

Lessons Learned: Make For-Reals Training Plan

So when did the wheels come off this whole thing? I can point back to the very beginning where I told myself “I could TOTALLY do a half marathon without any training” and promptly did pretty close to NO actual training. My non-existent training plan, and lack of good old fashioned “I’ll white knuckle my way through it” willpower contributed to my failure. Also--I seemed to think that announcing my intention to do the half marathon was enough to get me to actually, well, do it. 

Inline Marathon 2019: High Level Plan

I call "do-over." 

This past fall, I signed up for the Northshore Inline Marathon. Even before I enrolled, I started planning for my success. Here’s my basic plan.

Phase I: Fitness (October - January)

​Goals: Build a base level of fitness.
  • Build the exercise habit and get in the habit of pushing myself to improve.
  • Increase number of steps I took on a daily basis using stretch goals.
  • Increase flexibility and strength by incorporating yoga, weight lifting, and foam rolling.
  • Get my body used to my inline skates. 
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This beautiful foam roller is the core reason I am able to walk after all of the exercise challenges.

Phase II: Cardio (February - April)

​Goals: Increase my endurance.
  • Transition from walking to running and challenging myself to go faster and longer.
  • Incorporate inline skating and biking as cross-training.
  • Increase flexibility and strength by incorporating yoga, weight lifting, and foam rolling.
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My running shoes.

Phase III: Skating Distance (May - August)

Goals: Skate longer distances outside on uneven terrain. 
  • Strategically, build up mileage I’m able to skate on outdoor trails.
  • Skate indoors and run if weather prohibits outdoor skating.
  • Improve skating technique to increase skating efficiency.

​I'll elaborate on specific tasks and milestones in my inline marathon training plan in future blog articles. 
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My inline skate and fancy kneepads!

What Do You Think?

When training for an event, what kind of strategy have you used to be successful? Include your thoughts in the comments.

Learn More

  • A Beginner’s Guide to Getting in Shape 
  • Training for an Inline Skate Marathon 
  • Training for a Skate Marathon 
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My Top 3: Best Mindset Advice for Healthier Eating

10/19/2018

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Just Eat Healthy. Duh.

We all know that we should eat a “healthy” diet. What does that mean? It’s easy to get caught up in the whirl of diets that are popular today—be it Keto, Paleo, DASH, Atkins, Whole 30, or something totally else—and feel like whatever changes you make might be the wrong ones. So now what?
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I TOTALLY make things like this all the time. Except not.

Words of Wisdom on Eating Healthier

​Life changes are hard. Everything is new, and everyone has an opinion on what you should or shouldn’t do. We all know that we should move more and eat less, but we often get in our own way when it comes to making a healthier life happen. Here are three mindset tips that helped me stop overthinking and start making better dietary choices.
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Look! Two windows! In a row! Finding photos for blog entries is hard.

Tip 1: Never Miss Two in a Row

Over the years, I’ve dieted a ton—including Weight Watchers, Naturally Slim, TOPS, SlimFast and other ridiculous things I have blocked out. While I had success some (but not all) of the time, the effects were short lived. Changing your diet in the short term, but not looking at how to create sustainable changes, leads us right back where we started and leaves us feeling defeated because we succeeded, then failed. Such is the issue with going on a diet with the goal of losing a set amount of weight in a set amount of time.

Instead, it’s better to focus on changing your overall diet, and on a larger scale, your lifestyle. This means the possibility of fewer results right away, but a better chance of real deal, longer term success. Instead of lying to yourself that you’ll never eat [insert thing you absolutely love] again, figure out how to make better overall choices with food that will become just regularly schedule life longer term.
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Steve Kamb, founder of Nerd Fitness, has advice to help stop the spiraling before it starts. One of the core tenants of Nerd Fitness is “Never miss two in a row.” Basically, if you miss a workout, or eat a not-so-healthy meal, instead of giving up, consider it the blip that it is and keep on going. Instead of eating a donut at work, deciding you are a horrible person who can’t commit to anything, and make abysmal food choices for the rest of the day—and perhaps forever—commit to not missing two in a row. So you had a donut. Make your next meal or snack better. That’s it. Instead of labeling yourself a “failure”, label yourself “human” and get back to your bigger plan of healthier living. 
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No clue about what the background of this image is, but, yay 80%!

Tip 2: Get It Right 80% of the Time.

For every identified way of eating that could be successful, there is someone who is ready to proclaim that whatever you’re doing is not “right” or in keeping with said established diet. Instead of listening to the voices online, in your family, or simply in your head trying to convince you that you’re not a good enough paleo/vegan/pescatarian, tune out the unhelpful voices out and focus on eating more things that are better for you more often. Other people can pound their tiny fists as much as they want to, but they are not living your lives, and, honestly, they don’t get a say in your choices.

Dr Michael Greger, author of “How Not to Die”, is an advocate of the benefits of a Whole Food Plant Based (WFPB) diet, which he backs up with scientific research. However, he also points out that making positive changes can be iterative. For example, if you’ll eat salad greens (which have multiple health benefits), but you need to have Bacos on it (which are processed and not great for you), make that iterative, positive change! More than once, I’ve had a big salad loaded with vegetables and a side order of french fries. In short, improve your diet, don’t beat yourself up for doing things you want to do. That’s the path to self-loathing and general unhappiness, not an overall healthier you.

Over time, as you eat more things that are better for you, your body will start to crave healthier food and not have any time for the Bacos/fast food/whole entire cake that you would have eaten routinely in the past. That 80% gets you where you need to be in spite of a “keeper of the label” making uninvited commentary on your choices.
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Puppers!

Tip 3: Sometimes, You Have to Eat Like a Dog.

When you start to look at making a chance in how you eat, everything in life gets harder. If you’re no longer picking up a burger at the drive though, now what the heck do you eat? How much do you have to figure out how to cook? What do you even buy at the grocery store? Where is the grocery store anyway?

Enter my personal trainer, Colin, with the best, most practical advice ever. When I told him that I struggled with meal planning, he simply stated “sometimes, you have to eat like a dog.” He went on to explain that I don’t have to make something elaborate for every meal. Instead, I should pick a few staples and move up from there. He pointed out that we feed our pets the same thing every day for  a reason—they need certain health needs met, and we know their food will do that for them. Why not do the same thing for ourselves?  

When looking for recipes, we see many options that are colorful and beautiful and elaborate. We also tend to forget that every day is not a holiday, and we don’t have to make the equivalent of an elaborate Thanksgiving Dinner three times a day, every day. Instead, find a few basics that you don’t hate and that have nutritional value, build a routine, and then modify as you have the desire (and mental bandwidth) to do so. For me, I went with the following:
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  • Instant oatmeal with berries for breakfast
  • A wild rice and brown rice combination with lots of vegetables and beans complete with turmeric and other spices so it tastes like something for lunch 
  • A giant salad with greens, sunflower seeds, garbanzo beans, flax seeds, mushrooms and a dressing I don’t hate for dinner
  • Snacks including apples, carrots, snap peas, hummus, a handful of mixed nuts and an occasional protein bar

Done! I know I’m getting the nutrition I need, and I’m not spending an inordinate amount of my life trying to figure out what to eat. Problem solved. For others, it may be cooking up a whole bunch of chicken, boiling a dozen eggs then creating meals to take to work each day that include protein, frozen vegetables, an orange, and string cheese as a snack. For me, now that I have basic, go-to meals, I am starting to research additional meals I might want to make. The better you are at having at least a basic game plan for what you’re going to eat, the better set up you will be for success. 
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Meal planning!

What Do You Think?

What are your best go-to pieces of practical advice for healthy eating? Share your thoughts in the comments.

Learn More

  • Ten Healthy Eating Rules from a Nutritionist
  • Ten of the Most Popular Diets
  • Nerd Fitness: How To Build Healthy Habits That Stick
  • ​How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease by Dr Michael Greger
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My Top 3: Favorite Yoga Poses

7/7/2018

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Yoga!

For the third year in a row, a friend and I went to a yoga festival. It's always a great opportunity to try out new yoga styles and revisit poses I haven't done for a while. This year, I had a chance to do three of my favorite poses. The opportunity to stretch and reinvigorate through these poses reminded me of why yoga is such an important component of my overall health and well-being.
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Yoga makes everything better.

Pigeon Pose

A few years ago, I developed what I affectionately refer to as "old lady hip." In short, sometimes, one of my hips decides that me being able to stand upright and walk like an able-bodied human being is highly overrated. Fortunately, I discovered pigeon pose. Pigeon pose is a hip opener that stretches out the hip flexors and the hip rotators, meaning that it helps strengthen both aspects of my hips. Doing this pose on a regular basis has eliminated this problem.

Supine Twist

I find twisting moves energizing. The supine twist, where one leg is straight and the other is bent, not only stretches my back, but stretches everything along the side, too. This pose, which is easy to hold for an extended period of time, minimizes back pain and promotes a general feeling of calm. As an extra added bonus, I can also stretch my neck and arms during this pose. 

Upward Facing Dog

While downward facing dog gets all the attention, I'm a fan of upward facing dog. As someone with a desk job, upward facing dog stretches and strengthens all the muscles that sitting at computer doesn't. This pose activates the abdomen, chest, shoulders and back. 

What Do You Think?

What are your favorite yoga poses? Share your thoughts in the comments. 

Learn More

  • Benefits of Pigeon Pose
  • 5 Health Benefits of Supine Twist
  • 8 Things That Happen To Your Body When You Do Upward Facing Dog Yoga Pose​​
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My Top 5: Adulting Advice for my Teenage Daughter

4/8/2018

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Adulting is Hard

One of my goals as a parent is to help prepare my now teenage daughter to be a functional adult who makes good decisions and is happy and healthy. Here are my top 5 focus areas to position her for adulting success.

Tip 1: Plan ahead to avoid creating emergencies.

  • Have a plan and at least one back up plan. Circumstances change. Don’t be surprised.
  • Dress appropriately for the weather and activity. Sometimes this means walking shoes and bringing a sweatshirt. At other times, it’s an evening gown and high heels.
  • When you leave the house, bring your phone, wallet and keys. Every. Single. Time.
  • Find out a consistent place to put your possessions. If you lose things, you’ll have to manage without them or pay to replace them. That thing you can’t find? It’s wherever you put it.
  • Dye your hair whatever crazy color you want, just think through what you’ll do about roots.
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Plan ahead to avoid creating emergencies.

Tip 2: Take control of your personal safety and security.

  • Do not share passwords and passcodes for your house, phone or computer with anyone.
  • Don’t act like a victim. Be aware of your surroundings, walk with purpose and project confidence. Keep your head up and your nose out of your phone.
  • Keep yourself out of harm’s way. Don’t ride with a drunk driver. Don’t go on a date with someone who creeps you out. Don’t walk in a place that feels unsafe.
  • Answer your phone and check your messages. Your phone’s main purpose is not Instagram. It’s your lifeline so you can communicate with others. Being reachable=more personal freedom.
  • Don’t start a fight, but be ready to end it. Try to diffuse, or avoid, situations that could turn into an altercation. If worse comes to worse, defend yourself. 
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Take control of your personal safety and security.

Tip 3: Have positive interactions and build healthy relationships.

  • Greet people and smile. Say please and thank you. One kind act can make all the difference in your life, and the lives of others. Be a positive force in the world.
  • Not everyone will like you, and you won’t like everyone either. Be at least civil to people, but don’t be anyone’s doormat.
  • Sometimes you need to turn to an adult for guidance and support.  If you don’t talk to me, talk to your dad, your step-dad, your best friend’s mom, or a family friend. Let one of us help you.
  • You get to say no without giving a reason. You can decide not to spend time with someone, not to receive a hug from someone and not to loan your possessions to someone else.
  • I don’t care if you are interested in men, women, both or neither--just don’t date someone who is mean to you.
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Have positive interactions and build healthy relationships.

Tip 4: Attend to your overall health and well-being.

  • Pay it forward. Hold the door open. Give someone a dollar. Tip well. Wave back at small children. Doing good deeds without expecting anything in return increases your well-being.
  • Appreciate what you have and be grateful. Take care of your things and appreciate the experiences you have. Don’t take things for granted or act like the world owes you.
  • Listen to your emotions. They help you know when something is wrong and needs to change, or when something is the right decision. Use your head, but be sure to trust your gut.
  • Stay active doing things you love to do. Skate, hike, swim and play games. Take a walk with a friend. Ride your bikes to do errands. Build exercise into your life so it’s not a chore.
  • Skip the cigarettes. No one ever looks back and thinks, “Boy am I glad I started smoking.” 
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Attend to your overall health and well-being.

Tip 5: Commit to personal growth and positive change.

  • Get enough education to get a job you will like where you can support yourself.
  • Learn about multiple points of view. In the media the two most extreme viewpoints are represented, and the majority of people who are in the middle are dismissed. Seek out people, experiences and viewpoints that challenge the status quo.
  • Being open to changing your mind is growth, not weakness. As you meet people, live life and acquire more information, your views should evolve.
  • Complaining about all the actions people SHOULD  take to solve your problems gets you nowhere. Figure out what you can do, both short term and long term, to improve the situation.
  • “Being smart” is a journey, not a destination. Always keep learning and growing.
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Commit to personal growth and positive change.

What do you think?

What are your top pieces of adulting-related advice? Include your thoughts in the comments. 

Learn More

  • 10 Pieces of Advice I hope my Kids Won’t Ignore
  • The Best Advice You Can Give To Your Kids
  • 11 Pieces of Advice To Give The Teenagers in your Life  
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My Top 3: Tips To Fall Asleep More Quickly

1/13/2018

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I Am Sooooooo Tired!

In adult life, “I’m so tired” is a common complaint, second only to “I am so busy.” Of course, we are so tired and busy because of how important and in-demand we are, therefore we don’t have time to take on one more thing because, for goodness sake, we don’t even have time to sleep!
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#Humblebrags aside, there are certainly many life habits adults have that can mess up the ability to sleep—including our 24/7 culture, using our smart phones late in the evening and that cursed show we’re watching on Netflix that somehow tricks us into watching the next episode. Once you do call it a night, here are three tactics for getting yourself from being physically in bed to actually asleep.
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Must go to sleep. Must go to sleep. Must go to sleep now!

Read Fiction

I read way more non-fiction than fiction. I read books on time management, making better business decisions and promoting positive behavior change. While I love these books because they help me improve my work skills and excel in life, reading non-fiction activates me. I usually take notes, make observations and think of all of the things I should DO. While this a helpful mindset for overall life success, it’s not going to do my sleep any favors.

Now, I read non-fiction during the day, and fiction at night. I read stories that are entertaining and engaging, but help my mind wind down. So far, my teenage daughter (a voracious reader) has gotten me hooked on dystopian young adult fiction trilogies including Hunger Games, Divergent, Matched, Uglies and more. They are quick reads that are well paced with interesting plots. They also serve as entertainment that helps me transition from awake, functioning adult to ready to go lights-out adult.

​Not sure what to read? Grab something from an area little free library, grab a book at the local coffee shop’s free shelf or get thee to the library. Check out what friends and family are reading and get recommendations. Pick something and start. If it’s not your thing, pick something else. 
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Read fiction to lull yourself to sleep.

Write It Down

Admittedly, the world “journaling” makes me throw up a little bit in my mouth. These days, journaling is often the go-to remedy for everything from being more grateful for what we have to figuring out why we do the crazy things we do. Do you know why journaling is recommended so much? Because it works. Getting information out of your head and on paper has huge value. It helps you not only process your ideas, thoughts and feelings, but it enables you to take part in the process of taking a thought your mind is stuck on and physically put it somewhere else. Offloading that thought—at least until morning—frees up our minds to get some damn sleep.

When I’m supposed to try to sleep, my brain liked to occupy itself by rehashing every dumb thing I’ve ever said, revisiting movie trivia I can’t quite remember and stewing on problems I can’t quite solve.  Keeping those thoughts inside my head (or trying to will them away) only results in more tossing and turning and less actual sleep.
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Write it down!

Breathe Tactically

The answer? Write it down. Next to your bed, keep a pen and a writing surface—no matter if it’s a proper journal, half used notebook or the back of an envelope. Trying to pinpoint why that project failed? Write it down. Finally remember the name of your coworker three jobs ago? Write it down. Finally figure out the right way to word that paragraph? Write it down. Instead of either stewing on a topic (and not sleeping) or trying to hold on to that thought until morning (which I never manage to do), you guessed it—WRITE IT DOWN! It also frees up your mind to wander and dream and sleep instead of turning a problem over and over in your head until morning, when you’re thinking even less clearly due to lack of sleep.
If I’m having a tough time sleeping, or even dealing with a stressful situation, I will often take deep breaths. Recently, I attended a training session about resilience. The presenter referenced 4-4-8 breathing and mentioned this technique helped soldiers in the special forces handle stressful situations. As an extra added bonus, it also works as a way to get your mind to calm down and get to sleep.

Here’s how it works:
  • Inhale deeply for a count of 4.
  • Hold your breath for a count of 4.
  • Exhale for a count of 8.
  • Repeat for 5 minutes.

​​Variations on this idea abound—including 4-4-8 breathing, 4-4-4 breathing or Circle 7 Breathing (7-7-7). Regardless of the numbers you use, the whole point is to help your mind focus, pay attention to your breathing and calm yourself down. If you’re in a stressful situation, using this exercise can help clear your head so you can deal with the task at hand. If it’s bedtime, tactical breathing can push you from pre-bedtime routine to sound asleep. 
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Inhale. Hold. Exhale. Repeat.

What Do You Think?

What are your tried and true tips for getting to sleep? Include your thoughts in the comments.

Learn More

  • Ariana Huffington’s Recipe for a Great Night of Sleep 
  • 6 Reasons Reading Before Bed May Be The Healthiest Thing You Do Today
  • How to Keep A Sleep Journal to Quiet Your Mind For Sleep 
  • How To Reduce Stress By Breathing Like A Navy SEAL
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My Top 3: Health Advice for my Teenage Daughter

8/10/2017

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Figuring out how to stay healthy is a bijillion dollar business. On a daily basis, we see ads trying to sell us products and services to help us eat less, move more or cure what else ails me. A big part of adulting is figuring out how to take care of your health so you have the energy and wherewithall to do all of the other adulting that needs to be done.

A lot of the issues that we have as adults are not problems we had as children. Children eat when they are hungry, play when they are antsy and sleep when they are tired. As we grow up, we're told taught that those thing we do naturally are all wrong, and we learn to adapt. Unfortunately, when we become the adults, we try to relearn ways of being that actually work. 

Fortunately, through sheer luck, I have managed not to parent every good instinct out of my child, so she has less to unlearn and relearn. Here are my top three pieces of advice for my daughter on the topic of physical health. It's also a good reminder for those of us who are grown adults who need to remind ourselves of some key habits that can help us course-correct our current unhealthy path. 
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My daughter and her best good friend--skating and otherwise being active.

Eat When You're Hungry; Stop When You're Full

Like many adults, I've had a lifelong battle with my weight, which is sometimes more successful than others. One issue that I have is emotional eating. In short, I have a terrible habit of eating for reasons that are not being hungry. As children, we all get this. We eat when we're hungry, and stop when we're full--and it infuriates the adults in their lives to no end. I think of the speeches I received as a child about not wasting food, cleaning my plate, finishing what I ordered at a restaurant and more. I've personally seen adults eat food I have left on my plate instead of having to watch it "go to waste." The irony is that we're' treating ourselves as a garbage can by eating when we not hungry for out of some misplaced sense of financial prudence.

Fortunately, you get the whole "eat when you're hungry, stop when you're full" thing way more than I ever have. Keep having those healthy boundaries when it comes to food. Don't listen to people who tell you that you have to eat the special cookies/cake/jam made specially for you, , that you're too skinny, or that stuffing food in your face when you're not hungry is any kind of a good idea. Be polite and thank people for whatever they offer, and turn them down. This one habit will save you the frustration of unnecessary weight gain more than any other habit.
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Eat when you're hungry. Stop when you're full--regardless of if your plate is clean or not. Remember, you are not a garbage can.

Stay Active

As a small child, you were all about playing. There was recess at school, hitting the playground on weekends and a neverending barrage of birthday parties featuring laser tag, jumpy castles and swimming. Over time, that slowed down. Now recess is a thing of the past, but there is jui jitsu, roller skating, roller derby, trips to the waterpark, walking around the neighborhood with friends and circus classes. The older you get, there will be less opportunities for physical activity, and more times when you'll be watching videos, working on a computer or just generally being stationary. You will most likely end up with an office job that involves more sitting than not.

As you get older, and more "grown up," keep on playing and being physically active. Go canoeing, skating and hiking. When hanging out with friends, walk and talk, don't just go to a coffee shop or restaurant. Find something that you love and keep doing it--whether it's biking, or martial arts, or climbing or something totally else. Just keep moving.

Sometimes people think that exercise has to be awful and unpleasant. Don't try to make yourself to something you hate. Find something active you like and do that. You don't have to run, do cross fit or do yoga flow if that isn't your thing. Just do something to stay active, and keep trying new things to keep moving your body. Build movement into your life so it's just a natural thing that you WANT to do, not something you HAVE to do.
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You know what's fun? Roller skating with your best good friend on a Sunday afternoon. Call it exercise if you must.

Get Enough Sleep

You know what else most adults are terrible at? Getting enough sleep. Most adults skimp on sleep under the guise of getting more done--and we typically  are less efficient and effective when we don't sleep enough. 

So what should you do? Go to bed when you are tired. If you'll be out late, take a disco nap to help make up for the sleep you won't get that night. If you have a "slumber party", get some sleep the day after. Go to bed at a decent time on school nights so that getting up isn't any more unpleasant that it needs to be. Get 8 or more hours of sleep a night. Everything is better when you're not overtired. 

So why get sleep? As if the beauty of taking naps isn't enough, here are just a few reasons why getting enough sleep is important. It helps you continue to grow in your ongoing quest to be a head taller than me. It also helps you think more clearly and enjoy things more. It helps you be in a better mood and not cranky. You make better decisions when you're well rested. It also helps keep your weight in check and regulates your mood. Sleep is the most underrated thing you can do to maintain your overall well-being.
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Here is the Meathook kitty taking a much needed disco nap so she's not cranky while crazily running around the house at 2 am.

What Do You Think?

What are your top pieces of health advice? 

Learn More

  • Healthy Living Tips for Teenagers from Live Strong
  • Exercise sucks. Here's What To Do About It from Nerd Fitness 
  • Why is Sleep Important from the University of Minnesota
  • Emotional Eating & Teens by Kids Health






















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My Top 3: Daily Ankle Pre-Hab Exercises

8/2/2017

 
After my first roller derby class, I took my daughter and a friend roller skating on a Saturday. I was overwhelmed by how hectic it was, and I was ecstatic when they had an adults only skate.--so ecstatic, in fact, that I skated way to aggressively & rolled my ankle spectacularly. I had to skip practice the next day because I had a noticeable limp.

I spent the following week doing everything I could to heal as quickly as possible including elevating, wrapping, icing, bathing in Epsom Salt and even a turmeric poultice. I ended up skating a week later (when I probably shouldn't have) with an ankle brace. Sheer determination, and my awful habit of playing hurt, kept me going.
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Here is the very rink where I wiped out & hurt my ankle in spectacular fashion.

Why Pre-Hab Exercises

Through this process, I realized that that the best way to heal from this kind of injury was to make efforts to prevent it from happening again. After much researching, I found several recommendations for exercises to strengthen my ankles. These are pre-hab exercises, meaning they are intended to prevent injuries, as opposed to re-hab exercises, meant to help recover from an injury. 

They aren't sexy, exciting, or even particularly challenging. However, it's easy to take a few minutes daily to prevent a world of hurt later on. Here are the exercises I do, how many repetitions, and how I fit them in. 

Ankle Circles & Ankle Alphabets

I do ankle circles, 10-20 circles, each direction, each ankle. I also do the alphabet with each ankle. 

These can be done standing up, or seated. I can do these while I'm sitting at my desk at work, standing on the train platform, or just waiting. Standing up gives an added component of balance above and beyond just the ankle work--and who couldn't use more balance?

Heal Raises & Toe Raises

When it comes to heal raises and toe raises, I either do them for a set period of time, like 30 seconds, or for a set number, like 20. Either way, these are a great way to exercise ankles and calves. 

These exercises can also be done whenever you have 30-60 seconds to spare. These can be done while in line (and not even looking very ridiculous), waiting for the microwave to finish or just anytime when you have a few moments with no onlookers. 

Single Leg Balances

Single leg balances are helpful for ankle stability, and for overall balance.For roller derby and roller skating in general, in order to do several skills, you need to be able to balance (and skate) on one foot. When I first started roller derby, I lacked the balance and coordination to skate on one foot--much less do crossovers. 

You can do these in whatever style you want. sometimes I do them standing up, other times, I do the while squatting. If you want to up your game further, close your eyes, too. (It's amazing how much harder closing your eyes makes it.) 

 I usually do 30 seconds per leg 1-2 times per day. Typically, I do this in front of the microwave (where I have a timer), while waiting for the train and counting to 30, or while making a latte using the fancy coffee machine at work (which conveniently takes 30 seconds for foam and 30 seconds for espresso).

Learn More

  • 5 Exercises to Prevent an Ankle Injury
  • Balance to Build Bullet Proof Ankles for Roller Derby
  • Stretching pt 8-Shin/Outer Ankles
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    Brenda Peterson is a collaborative learning consultant and learning & development manager who is driven to help individuals and organizations succeed. 

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