A marathon journey to save my life - On the Path

 

Just keep walking the path and you'll soon find some unexpected treasures :)

So I do, my marathon training continues well.  Although, it's been very ugly outside, either too windy or cold, or dangerously icy so I've been doing indoor cardio, strength, sculpting and yoga.  30 minutes a day I do try for. This week that should start to pick up at least two days to 45 minutes... with a 10 min warm up and a 10 minute cool down.. then 25 min of hard work...doing anything :)

The Sun this morning is smiling at me - even though it is Monday, and it's been a tough start already.  No point in focusing on that... time to focus on the positives - we are alive, we have the sun, we have our dreams so let's get busy working on those.

Getting to the marathon is a journey of continues effort... taking days of rest absolutely, but continued routines of good regular exercise, keeping that heart healthy, eating well AND sleeping well. 

I am starting to feel it... if you've begun your journey to fitness you'll know exactly what I mean when I say I feel my muscles awakening. I feel my arms and legs getting stronger, my core getting fitter, my breathing becoming deeper and my heart not tiring so quickly during a workout. I'm able to stay longer... hold that plank! Push ups are less daunting and my heart doesn't race quite as fast during up tempo moves during the cardio sessions.  I know I'm improving and preparing for those long runs outdoors coming up, once the temperature rises above -10 !

How Your Body Responds to One Month of Exercise - Aaptiv

In the above Article, Lindsay Tiger writes "prepare to be fascinated", and that overall, after one full month of exercise you’ll feel "better equipped to do daily activities with ease....", you'll "feel more confident, have a steamier sex life, sleep more soundly, wake up easier without feeling tired, and gain a continuous upbeat attitude"

Once you have experienced the increased energy, focus, attention, and positive outlooks - thanks to chemicals released in your brain - you'll not want to stop.  

Even when we feel soreness from the work you put in - it still feels good, and right.  So keep it going with me.  Don't give up on you.... 

If the weather gets above -10 degrees Celsius, it's a perfect time to layer up and get outside on an outdoor path, for some fresh air... it makes a world of difference. Walking 30 seconds and then picking up the pace 30 seconds the first few times... then up the jogging to 1 min... then the following week 1.5 minutes... always pausing for that walk in between.  It gives the body the chance to recuperate and build up strength... let's your heart adjust, reset and be ready to go again.  This is your path.  ENJOY it! 

Until next time...

A Marathon Journey to save my life - How to exercise at home

The sky is beautiful this morning in Ottawa!  The Sun is rising and the snow is white and quite beautiful... but with -30 degree temperatures with the wind chill happening outside, I will not be venturing out for a run.  I even brought the dogs in to get a break! 

Many do go out for walks and runs in this weather... it is not impossible! They dress warm, have lovely balaclavas and scarves, good clothing and keep moving... This is a great article for dressing up for a winter run.

I will not be with them today.

So how do I workout? How will I exercise in these circumstances.  

There are many options, but my favourite only takes a small space in your home i.e. 4" x 6" space.  A space you can do an all over total body strength workout, and lay down a mat for some good stretches.

Although, I did invest in a MIRROR that acts as a gym for me.  I get to see other people, choose from 5 min to 45 min workouts... a large variety just like at a gym.  So I do love it for this.  I am very motivated to get a workout in but you don't need any expensive tools to get a workout in.  You just need to show up with YOUR OWN BODY.  

You can use the following suggestions for your "in home" workout:

1. Google "Strength Workouts for Home"  you'll find many articles that will give you some ideas.  One I found I particularly like is The 9 minute Strength workout for home

    - works on Legs, Butt, Core, Hips, Arms, Back.

2. Get onto Youtube for videos to follow. Videos are great as they show you what to do, explain how and give you the timelines to perform a move.  You can pause anytime.  You can wait for the next move if you feel you've had enough.  They are motivating to push you a bit further, but if you are feeling pain at all - STOP and give yourself more time.  I search for "Total Body Strength workout without equipment"  One I found that I enjoyed following is the "20 min FULL BODY Workout for TOTAL BEGINNERS (No Equipment)"

JUST make sure you DO something.  15 minutes at least! Just commit and do something - walking up and down your stairs is a GREAT workout.  Situps, pushups, Squats and deadlifts.  20 each, 3 times and you're done a fabulous sculpting and strength building Workout.

Now get out there. and GET ER DONE :)

Click on the Arrows below for Previous Blogs or this link to start at the beginning: Day 1 - Introduction

A Marathon Journey to save my life - The ongoing battle for patience and time

Today is Jan 27th.  We made it past blue Monday, we're making it through the coldest winter days, and we're struggling hard to keep mental health from drowning us. 

Know that we need to keep moving forward.  These are such easy words, not always so easy to perform.  

Time is so precious and goes by so quickly.  These past few days, after I've made my goals, my strong why, my good plan, I've not yet gone for a run... I've done some yoga, some strength workouts for my legs and body sculpting... 15 - 20 minutes each day, here or there... but my life took over, my work, my family and they are more important than this run, so alas, maybe later today :)

Forgive yourself for not being perfect. Forgive yourself for not living up to the mini goals you said you would do every day.  

Get your priorities done.  

Look after your needs first... 

Tomorrow will come... 

Forgive that you've fallen behind, 

Start a new and get out there for that run.

See you tomorrow.

“We live in deeds, not years; in thoughts, not breaths; in feelings, not in figures on a dial. We should count time by heart throbs. He most lives who thinks most, feels the noblest, acts the best.”  – Aristotle

A Marathon Journey to Save my life - Day 4 (The Plan)

 Previous Blogs if you would like to catch up:

Day 1 - Introduction

Day 2 - Goals and Motivation

Day 3 - The Why

Today I spent the early morning hours thinking through the plan.  I personally like to take a calendar and write out each day, one at a time until the day I'm hoping to accomplish the goal.  

This way I can open it and visualize what I'm doing today, tomorrow and where I'm going to be in a week...

It's a great motivational tool to cross off each completed day.

I've also for my sports goals, such as this marathon, used an online calendar, that sends me daily reminders and allows me to compare my plan with my actuals... I'm a bit of a geek this way.  I use Training Peaks as my online calendar and I love it.

It will sync with my watch and gives me feedback on how "well" I'm doing.  Truly as long as you are moving forward, you are doing well!! :)

For this next month, I've incorporated Matt Fitzgerald's Running from Couch to 5K, to 10K to 1/2 marathon and ultimately to marathon plan.  Located HERE. I've manually typed in my plan into the TP tool and now I get to perform it! In future I will use a paid plan I bought years ago on Training Peaks and I'll use that to build up to the marathon as I really do enjoy Phil Mosley's approach as a trainer.  BUT THERE ARE FREE ways to get to the marathon.  You do not have to pay for anything if you do not want to. The article I mentioned above is FREE.

So... can't you just go out and run? YES Absolutely.  Then WHY would I bother to Plan - makes it feel painful! I hate planning, you say?

Well... the plan itself is again a MOTIVATOR. Remember in the Day 2 blog I mentioned that if we do not motivate ourselves.. the goal will fall to the wayside when life gets busy, tough, hard, or even when we grow weary of the long winter days :)

The Plan reminds us what we WANTED to do.  Checking off the completion box is VERY Rewarding!!

Canadian Magazine has a wonderful article that describes 5 Key Reasons to Follow a training plan.  It goes a bit like this: The plan takes guesswork and decision making around - no longer do you wonder, what should I do today? It allows you to start a base, build up and peak at all the right (average) moments.. puts the science into the sport for you... allows you to build muscle in an "industry best practiced" methodology.  We follow standards for a reason... beginner running is no different.  A plan means you also plan for REST Days... rest days are critical to rebuild muscle and tissue and recover for your next workout. Lastly, the confidence your mind and body feel from following a plan ensures you get the most out of achieving your goal - injury free!

AND DON'T forget - a plan is a method to get you going in the direction you wish to go... it can be changed, it can be adapted to how you are feeling and current environment.  Don't hesitate to adapt the plan to what YOU need.

GOOD LUCK!!

A Marathon Journey to save my life - Day 3 (The WHY)

Good Morning! (or day for some - wherever you may be).  Take a moment now to think about what is most important to you.  What really, is most important.... this is where any goal you set needs to come from.  Your heart.

I do try for the sake of sanity to keep life simple. I regularly remind myself of the three big goals in my life (if your name isn't in this list it's only because this is the top three... there are hundreds more beneath...):

1. raise healthy happy children

2. be healthy and physically able to carry myself and others throughout this life

3. be happy.  be accepting, kind and maintain mental health to be happy in this life, throughout this lifetime. to share that positivity with others to help them get through too.

So my own dreams and accomplishments will be chosen with a key focus on ensuring these principals are achieved.  Yours maybe different... it is completely okay and important for you to know yourself and what is most important to you.

To have success in your goals/dreams, you need to have a WHY.  Why are you doing what you are doing? If the WHY isn't STRONG enough... as struggles come along, and they most definitely do - they will knock you off your goal, flat on your butt and you will not want to move.  You'll be so busy just fighting the new challenges that you'll postpone your dreams and goals as you won't see them as having the same importance as that immediate concern does. They are just a dream... you'll convince yourself...

The WHY is something you should be journaling.  Why did you pick that goal and what does it mean to you.   Knowing your reason to continue down a path is critical to keep going.  There will be times that it will be very hard to continue, so if you do NOT have a strong, solid reason to continue... you won't.

Let's chat now about this marathon.  Why a marathon then? How does finishing a marathon achieve my big three? Seems a bit dramatic yes? Well... hear me out and you'll see why for me... this is going to SAVE MY LIFE.

Mental Health benefits ( Most important to help me achieve principal number 3)

I do believe we each have struggles that we keep to ourselves.  That sometimes our dearest friends have no idea how tough we find our lives, sometimes. Perhaps we don't even share it with our loved ones as we do not want them to suffer too.  I've fought hard to stay strong and not bring anyone down with my past but I do suffer from depression.  It will creep up on me when I'm at my weakest. It will pin me down and I won't want to do anything.  Staying in bed is best. I'll make really good excuses not to see anyone.  I won't want anyone to see my red eyes from my sadness. These past two years have been very hard on anyone who fights off this disease. BUT - know that we are not alone and we are not without help.

I know I personally need to do some kind of fitness.  I know that when I'm running, biking, swimming or any other form of fitness, I suffer much fewer moments of feeling down. Candace Rasa, a  has a beautifully written article on the 10 Mental Health Benefits of Running writes, "Strikingly, in one study, running was found to be as effective as an intervention for depression as psychotherapy."

In an article by the Canadian Running Magazine, Kim Dawson writes “There is clinical evidence that running works more effectively than medicine or talk therapy in the first three weeks after a depression has taken hold. Aerobic exercise for 40 minutes a day is as effective as medicine.”

I have found time running, out on the road surrounded by trees and fresh air has been rejuvenating and leaves me feeling incredibly happy.

In an article in Runner's World, a study by scientists quizzed 8000 runners on aspects of their health and wellbeing. "The runners survey scored a 4.4 on the Oxford Happiness Scale, which is above the average score of 4 for the general population. 89% of runners said that running regularly made them happier, as well as having a positive impact on their mental health and body image."

Dr. David Linden, describes the potential reasons behind this feeling... "Exercise increases the levels of endocannabinoids in the bloodstream...Unlike endorphins, endocannabinoids can move easily through the cellular barrier separating the bloodstream from the brain, where these mood-improving neuromodulators promote short-term psychoactive effects such as reduced anxiety and feelings of calm."

Being happy is a choice that we can achieve through many decisions we make in our lives and getting out for a walk or run is such an easy, inexpensive, minimal risk or side effects, way to achieve this.

Physical Health benefits - will help me achieve the big important principal number 2

My body feels amazing when I'm running.  I breathe better.  My heart feels strong. I walk confidently.  I'm physically strong when I need to do work around the yard or house.  My back doesn't hurt. My legs feel great...I feel young again! Able to do anything.

The Physical Health benefits may be an obvious one... there are many articles online but a few of the key benefits I personally have enjoyed anytime I've been on a consistent long distance running regime are in line with this article by Christine Luff: 

It strengthens your heart.

Improves your blood pressure. 

Reduces your cholesterol. 

Improves your immune system.

Helps you get deeper Sleep (see my last blog and Matt Walker's Ted Talk on why we need sleep)

Perseverance and Commitment - will help me achieve the big important principal number 1

This one is really the biggest WHY. I will finish the marathon to show my children, how no matter how hard things get, if we persevere if we don't give up... we gain a pride and feeling of accomplishment that carries us through ANY HARD TIMES. It carries us through the toughest times in life.  I often will say... hey... this is like being at the 30KM mark... we're almost done! We just have to get through.  Get to the Finish Line.  This is my mantra and the marathon helps me focus on getting through ANY struggles in life.

Said perfectly in the Why Run a Marathon article by Angie Spencer, "Your mind is in the driver’s seat on your marathon journey and once you decide to see something through it’s amazing how much the human will can conquer. There are people who complete marathons in wheelchairs, those in their 80’s and 90’s, and those using prosthesis. Many runners are battling or have overcome cancer, accidents, heart attacks, obesity, depression, anxiety and many other challenges. In a marathon the average runner doesn’t run to merely beat others. Instead you run to achieve a personal victory. It’s a battle to become a better version of you...anyone who has crossed the finish line understands. It’s part of the mystique of the marathon. Everyone who crosses the finish line is a winner."

***

Do you have a goal? Do you have a strong WHY? Then it's a given...you'll succeed. xoxo

A Marathon Journey to save my life - Day 2 (Motivation and Goals)

Motivation and goals.  This is the key to all success.  We must have a point of reference we wish to move towards and we must have motivation to actually move.  

I've attended many training courses in leadership throughout my career, to be taught how to motivate. What are the keys to driving motivation? The theories are plentiful... so many websites and sources of education in the matter. In the end... each human has their own background and their own complex needs that may, or may not be ready to be motivated to your cause.  

One must be ready. How do you SHOW you are ready? You must state your ultimate GOAL.  Eating better, losing weight, new career, starting a new job, taking on something different, learning a new skill.  Whatever it may be that you desire... you must state it. Black and White. Clear.  

GOAL: to complete the marathon this year.

So I've said I'm ready.  Saying you are ready is the very first step. ACKNOWLEDGE the goal.  I'm ready to be motivated to train.  To get to that physical fitness level that would allow me to move my body for 4 to 5 hours and pass 42 kilometers of trees and space.  ACTUALLY getting outside or even UP off the couch/chair/work office to go and DO it - is an altogether different challenge.

This is where Motivation needs to step in, and get the job done.  Last night I watched Joan Benoit Samuelson's Masterclass and she has a great public article on "the first steps".  One way we find motivation for ourselves is to break the big goal up into achievable chunks.  I work backwards from the goal to do this.  

First I needed to pick when the goal would take place. I needed a reasonable time frame to get there.  So I got onto the internet and searched for a marathon that looked interesting. Part of motivation to achieve a goal is that the goal is Worthwhile.  You'll lose track of achieving any goal that isn't rewarding in some way. 

I found a marathon in Prince Edward Island that runs along the coast then down to charlottetown through beautiful countryside and terrain.  I love this island.  I will be so happy to run along this path.  Okay! The date is at my birthday, Oct 14th 2022.  Definitely enough time to train for it and have my heart and legs ready to perform... if I can get motivated now :)

So then, if I sit here thinking I've got until October... then I really don't have to move yet do I? OR do I? Without breaking this goal up into achievable chunks, trust me... I'd stay in bed this morning.

So here is how I'm breaking it down.  If I'm going to run 42KM by October... I'll need to run 21KM 1/2 way.  Half way to October is End May.  Perfect timing for me, as Ottawa has a Race Weekend end May.  I'll do the 1/2 marathon there to ensure I'm 1/2 way trained.

1. Jan 
2. Feb
3. Mar
4. Apr 
5. May - End may 1/2 Marathon
6. Jun
7. Jul
8. Aug
9. Sep
10. Oct - Marathon on 14th

So ... keep breaking your goal down, as even end May... seems like a long ways from this cold January morning. To run a 21KM in May, I really need to get to 10KM by March.  Then that extends to 5KM by February.  That would mean by end Jan, next week... I should be able to move for 2.5KM.  

1. Jan - 2.5KM
2. Feb - 5KM
3. Mar - 10KM
4. Apr 
5. May - End may 1/2 Marathon

Now we can even break that down further if we still think we have time...

Jan 22 - 300M

Jan 23 - 600M

Jan 24

Jan 25 - 1.2KM

Jan 26

Jan 27

Jan 28

Jan 29

Jan 30 - 2.5 KM

See how today... I really should go out for a walk for 300M? Now for you fitbit/apple watch folks, each step is approximately .762 Meters.  That is roughly 393 steps.  Many of you try to achieve 10,000 steps per day - that equates to 7.6KM! you're almost at the March goal :)

I think I can commit to go out today or walk around the house until my watch tells me I'm well over 400 steps.  Each day I need to go 300 steps further - I do think I can do this.  See how breaking it down makes it easier to achieve AND motivates you to start?

WE MUST break our goals down into daily chunks... small things we are able to get ourselves to DO. 

This is the key to success.  Some days knowing what we need to do will not be enough.  There are plenty of supports on moving forward. This article is great for tips on how to keep moving. 

Let me know how you are going to break down your goals.  Together, we can keep each other on track.

A marathon journey to save my life. Day 1

 I started journaling again... This morning at 6am. I've been intermittent for years... once a week, once a month... I originally learned about journaling from Julia Cameron, she called them the morning pages, writing only three pages in the morning, in the The Artist's way (Blog | Julia Cameron Live). It changed my life, then and continues to, to this day.  Buy her book as I promise you, it's life changing.

Today was another life changing day.  This morning I sat down with Pen and Paper and began to write.  First about the cold (it's -40 here today), then about my children, my daughters and ultimately I got to how out of control life was... and I was questioning how was I going to take care of ME through all the challenges we have before us.... it kept flowing... the words... the thoughts.  

When you journal you never know where the pen will take you. You just write.  It's not the same as typing, you need the pen in order to tap into the very part of your brain where your deep emotions, thoughts and dreams come from. 

By the time I was done writing I had a plan.  I needed to save myself, for my future self.  I needed to run another marathon. 

How the Marathon Saved my Life - I thought would make a good title.  I'd write a book. I'd be like my girlfriend who is on her 2nd publishing deal (Little plug here: Books – R.H. Nix Author (rhnix.com)). I'm so proud of her, and jealous too! I've been wanting to write a book forever it seems... but then I remembered my blog.  

In the past, my Blog followers supported my journey, loved my words and used them to better themselves and motivate themselves too.  I'll start up my blog again.  I'll do the marathon, and write everyday of the journey, and maybe I won't be alone.  Maybe my friends and followers will be there beside me. It's that what survival truly is? Working together to get through the challenges of our lives.

As the sun rises above the trees, giving us all a chance at a new day - I begin my commitment to myself. to you.  to the Marathon.  I'm going to sign up, and begin the journey to get there.  I NEED THIS.  I'll explain why throughout the daily blogs.  I HAVE TO DO THIS.  Our lives are supported by physical health and mental health. Sleep, Food, proper nutrition, and good habits all ensure our physical and mental health stay strong.  FITNESS is a critical component.  Not everyone can run, not everyone should do the marathon... but even commitment to get outside and walk is a HUGE Step forward that we all must decide to do for ourselves.

Let's start this. Moving forward, taking only baby steps... one step at a time. xoxo

Motivation and Commitment

MOTIVATION AND COMMITMENT

Very serious terms, requiring personal willpower and strength.  What are they, and how do we increase our skills in these two terms??

Motivation: 

As a noun is the reason one has for acting or behaving in a particular way.

Commitment:

As a noun is the state or quality of being dedicated to a cause, activity, etc.

I've been listening lately to a book on tape from Brene Brown called Dare to Lead. 

I am finding it very insightful and it's helping me understand how to get rid of the roadblocks that get in the way of Motivation, Courage and Vulnerability.  She explains that "Experiences that make you feel vulnerable, like losing a job or putting yourself out there emotionally, can bring feelings of anxiety, uncertainty and a desire for self-protection. However, there is not a single piece of empirical data to suggest that vulnerability is associated with weakness. In fact, the opposite is true: acts of courage are impossible without first putting yourself in a vulnerable position."  Once you can allow yourself to feel vulnerable, you are able to perform courageous acts.  

To be motivated to workout, to be in shape we need a strong WHY.  Why are we doing this... Why would we get up a little bit earlier... stay up a little bit later... we are tired, we are scared... we are BUSY... so what is your WHY?

For me the Why is clear - I want to walk until I die.  I want to have control of my own functions.  I want to not die of heart disease, diabetes, stroke or other debilitating diseases.  My Why is strong and clear... which is also why I'm MOTIVATED.  I have motivation to work out daily.  I want to maintain a strong upper and lower body.  I want to work in my garden and look after my family.  What is your WHY?  Grab a pen and a journal and start to write... write until you find out what your WHY is and then write about it every day.  Put it in a place you'll see every morning.  

Commitment is staying that course.   How do you stay committed?? Why you have a strong enough motivation, a strong enough Why you have a goal you can push towards.

1. Having a goal that is clear and meaningful is the start to staying committed.

2. Write this goal down, keep where you can see it, write about it every day!

3. Create daily routines to ensure you are working towards your goal.  Routines ensure you have a schedule and pattern that works for your environment.

4. Add inspiration and fun!  The journey is truly the best part... love every moment of it!!

5. Be vulnerable, be honest.. you'll have days you can't do it.. you'll miss it... stay accountable by having a network of friends to help you get back on the track - we're here for you!

6. Be courageous! Be willing to fail! Allow yourself to fail! To make mistakes... to be wrong.  "If you're not willing to fail, you can't innovate. If you're not willing to build a vulnerable culture, you can't create" - Brene Brown.

 Now - what workout are YOU doing today!!??

MY Workout Program to get back into Shape - full summary of links

MY Workout program to get back into Shape

....for the man or woman who has procrastinated this long enough that they are stiff... and could injure themselves if they do not go slowly...

So this is not the only workout plan... but it is my plan, my current plan I started on Monday April 13th, 2020.  I began sharing this plan as I really needed to have some camaraderie in my efforts... it helps me stay motivated.  I used to lead workout classes.... Now I'm thinking I'll start them back up....purely selfishly...because if you count on me....I'll have no choice but to keep working out for you. I really need your inspiration! Let's get back in shape together. At home.

By Wednesday, I decided to update this blog to ensure that anyone who just starts to checkin mid-way would be able to start at the beginning and follow the plan!  So here it is... Let's do this!!

DAY 1

Using simple things we have at home..... Day 1 of getting back in shape. Yes. It's ugly...I'm no model! These classes are for those who need motivation. Like me. I'm out of shape #fullytransparent

Ps... There is a lot of seriously hysterical stuff here. You'll need to watch it fully and do it with me to fully appreciate how funny it is.

VIDEO DAY 1 PART 1 - Upper Body Workout

Next... Part 2!!!! Do part 1 first.  Don't cheat! Lol. The explanation of why I'm doing this is in video 1... I had a glitch which is why there are two parts.
This is a continuation of a work out for the out of shape.  Slow simple. Low intensity. No frills. All truth.

VIDEO DAY 1 PART 2 - Core Work

DAY 2

Workout to get back in shape day 2.  Gotta admit.  Little sore around the shoulders today. I like that feeling though. It means it's working. Do you know Why pain is good? Because your brain says "oh! I'd better fix that". Know what the brain does to fix sore muscles? Builds then up. Thus....you get in shape

When we begin to workout again... moving our muscles, ligaments, tendons, and joints... we will feel very stiff the next day.  This is because our bodies are telling our brain to bring all the ingredients of repair into the area.  The best exercise you can do to loosen these tight and sore muscles and joints up is some long, slow, thoughtful stretches.  I personally love Yoga for this.

Start today with a great stretch. I personally love this girl Adrienne. Watch my favourite below or choose another suited for you.  (I chose this one because it is especially good for chair sitters with tight backs, legs and hips) see you later today for our next work out focusing on our butt and legs.

Total Body Yoga - Deep Stretch | Yoga With Adriene

I did it! Embarrassing but transparent and real. Day 2 workout for getting back in to shape! Focus on the legs.

This is 1 set. Only 11 minutes. Rewind and do 3 times! Text me how it worked for you!

VIDEO DAY 2 Lower Body Workout

Keeping a journal is motivating (you don't want an empty page) and it gives you goals to improve towards. Xo

DAY 3

The Day 3 Workout to get back in shape. Today is a rest day to allow the body to regenerate and heal before starting up again.  Start with a great stretch of all muscles.  They need rejuvenation. Hannah and I did this one today. Can be done tonight too....although great in morning....it's great anytime!

Yoga Morning Fresh - Yoga with Adriene

DAY 4

I like to split my upper and lower body workouts into separate sessions for a few reasons.  The first is because I don't have a lot of TIME to do fitness, so I need to workout for just 30 minutes EVERY DAY, rather than 1 HOUR session every second day.  The second reason is that I like to focus on muscle groups and get a good solid workout activity on them, so by doing upper body first then the next day those muscles get to rest while I focus on the lower body muscles.  Depending on where I am in my fitness program, I can then take a rest day to let it all heal... and start again.

An Article I enjoyed on Split System training notes that to follow the American Council of Sports Medicine (ACSM) Guidelines you need to allow at least 48 hours between resistance training exercise sessions for a major muscle group.  With this system, our body will get exactly that.

So today, I will return to upper body, and mix up the workout a little bit from Monday's session.
I found a great video - let's follow this one! Because the intervals are 30 seconds each you can go as slowly as you like and modify as you need to based on where you are in your strength. Let's check in tonight on how this upper body workout went!

13 Minute Upper Body Workout for Beginners

In future, I'm going to start recording my workouts differently to help you.  The first set will be recorded slowly... a beginner's course on the workout to come... then the second set will have little to no instruction at all to allow a person who already knows what they are doing - to just get to the business of the workout!! The third (and forth if you are strong) workouts are yours to repeat set 2 over again.

DAY 5 - TOMORROW IS A REST DAY SO MAKE TODAY A GOOD ONE!!

Friday!! We made it.  First week of working on getting back into shape.  Today is a lower body workout with CORE.  I found a REALLY good one for us to do today!  This one works on all sides of our legs, inner and outer... it is on a map (you get to lie down!!)... and you do as many repetitions as feels right for you!  Can be as short as 10 minutes!

So here we go - link to article is here

So simple - we're going to do this workout this way:  Pick out your favourite song! Put it on - and for every Verse you do the First movement, every chorus you do the Second Movement! See the photo of the movements below! Then the next Song you do every Verse the Third movement and every Chorus the Fourth Movement!! Check out my description and the photos below for how to move!

First Song
First Movement - first Verse - Side Leg Raise (Right side)
Second Movement - first Chorus - Clamshell Leg opening (Right Side)
Third Movement - second Verse - other Side Leg Raise (Left Side)
Fourth Movement - second Chorus - other side Clamshell Leg opening (Left Side)

Rest and dance out the rest of the toon!!

Second Song
First Movement - first Verse - Inner Thigh Raise (Right side)
Second Movement - first Chorus - Donkey Kick (Right Side)
Third Movement - second Verse - other Side Inner Thigh (Left Side)
Fourth Movement - second Chorus - other side Donkey Kick (Left Side)

For the rest of the song and final Choruses - Do some core crunches.. (link to instruction and photo see below)

DAY 6 RESTDAY

DAY 7 Going to be a cardio day. 

Every Sunday I use to do a longer, easy cardio session.  It could be a bike ride, an easy run, a long brisk walk, or something indoors.  At home there is much to do in our outdoor yards preparing them for spring or find a route you enjoy walking. Today is cardio day, warm that body up, get your heart rate (not too high) up and enjoy the fresh air.

From 8 Low Impact Cardio Workouts, a great article:  "But taking it easy on your joints doesn’t mean you need to skip out on cardio completely—just focus on low-impact activities, says Sulaver. To keep stress off your knees and ankles, for example, choose activities for which at least one foot remains in contact with the ground (or equipment) at all times. Walking, biking, and elliptical trainingare all good examples of low impact cardio, compared with higher-impact running and jumping.

Low-impact doesn't necessarily mean low-intensity, though, Sulaver adds. Here are some great workouts that will rev your heart rate while still showing your problem spots some TLC. Just remember: Always listen to your body and if something doesn't feel right, don't force it—try something else! "

DAY 8 - Back to Upper Body and Core!

Upper Body day starts again - if you are feeling like staying the same and building on the same muscles go back to Day 1 or Day 4 and repeat this workout.  Google Upper Body workouts and find something even more interesting for you!! (Share with me!! I'd love more ideas).  Today I did something a little more creative.  I've been meaning to "plant" a rock garden in a very wet area of my land for years!! Today I took a 5 gallon pail and went deep into the woods of my land and gathered rocks from the earth.  Bending and digging and then hauling the pail to the area where I'm building the rock path... see below!! It was a GREAT workout with added benefit of not only getting myself into shape, but getting a beautiful landscape idea into shape too!!

After the workout, you can then know that a glass of wine and a relaxing view of the sunset - was very well deserved!!!

DAY 9 - LOWER BODY DAY!!

I think you are starting to see the way a great workout program works! Right ??  Every day you do some small part to work on your fitness.  Upper Body, Lower Body, REST, Upper Body, Lower Body, REST, Cardio!! 7 days of blissful energy and focus on YOU, every week... then REPEAT.  Yes, you repeat forever... you create plans that are more interesting, you add weights or intensity or more repetitions of the sets... this is how you grow and improve!!

Today I'm going back to DAY 5 as that was a really good one.  I'm going to repeat using 4 songs today.  Songs of choice??? Share with me yours!!

The Other Side - by Bruno Mars

Can't Stop the Feeling - by Justin Timerlake

Slow Hands - by Niall Horan

Ready for it - by Taylor Swift

Where to buy seeds, seedlings, fresh veggies and herbs - LETS EAT BETTER, STARTING TODAY.

A FEW KEY RESOURCES FOR EATING WELL 

Published originally on March 22, 2020 Updated April 14th, 2020
Updated again April 18th 2020

I published a Blog entitled "What Next? How to survive COVID 19" on March 22nd, about how to stay healthy during this time.  EAT WELL! Buy local or begin your own sustainment practices by small gardening at home.  (Further note - I'm trying to stay on top of changes and news... and will update here best I can - I do apologize if you go to speak to a farm, and their service has changed)

In this Blog I've captured some key resources where to start:

Section 1 - Where to buy food from local farms

Section 2 - Where to buy Seeds

Section 3 - How to start your own gardens

SECTION 1: BUY FOOD FROM LOCAL FARMS 

Many are now delivering or have curbside pickup and know that one more advantage of local farms is points of contact. Especially with small farms and veggies. Forefather's farm writes, "I'm the only one that touches them, until the customer does. Not something I considered before!" How important is that these days.  Savour Ottawa has updated local farms at the link here, and more details I'm aware of are below.

SAULT STE MARIE FOLKS - This website has a list of local farms you can order from:

http://buyalgoma.ca/supportlocal 

NOTE: Jardin Farm has delivery options for only 10 dollars!
"In times like these, the most important thing is keeping our community safe & healthy and we want to do our part. We're offering Zero-Contact Home Delivery to help keep SSM vibrant with fresh, nutritious & organically grown microgreens. To mitigate risk to our community, we will:
-have zero contact with any of our customers during our delivery route.
-continue to uphold the highest hygienic standards during production/harvest
Delivery will be Fridays, so please order by Thursday to ensure your weekly greens.
www.jardinfarm.ca 
*$10 minimum order - THEY SELL OUT FAST NOW SO BE QUICK!
*Delivery only available within city limits
*For those who wish to use E-transfer, message us your order and delivery address and we will get back to you with payment info*

ONLINE OPTIONS ACROSS USA and CANADA:  This website has a number of farms joining up and delivering to you! Order online here.

DONATE TO SUPPORT OTTAWA FINANCIAL STRUGGLES
In Ottawa - low income and vulnerable households have signed up to order a 'Good Food at Your Doorstep' box full of fresh fruits and veggies for $20. The cut off date was Friday April 17th for orders.  There is an option to volunteer or donate to a household financially impacted. 

OTTAWA FOLKS.... NEED FOOD DELIVERED???
Visit GoodFoodOttawa.ca / BonnebouffeOttawa.ca

From Just Food: "Due to the COVID-19 crisis, you may be looking for ways to buy online. Just Food will continue to update Good Food Ottawa as a one-stop-shop for finding food - for those struggling with income AND for those who are more financially secure AND for people seeking options to support local farmers. This service existed before, will be updated during COVID-19, and will exist into the future, to ensure good information on food is available." On this site you will find:

• Resources just published by City of Ottawa re. what is open now for emergency food support, for household and for isolated seniors
• Good Food at Your Doorstep: a $20 box of fresh fruit and vegetables with free delivery for those struggling with low-incomes 
• Savour Ottawa Buy Local Food Guide: Producers newly updated on April 8, 2020 - find local farms, restaurants, markets, retail, breweries, wineries and microprocessors (including those who have online shops)
• CSA Farms: a detailed listing of who still has boxes available for the 2020 season (CSA stands for Community Shared Agriculture farmers in the Ottawa region)
• Groceries and Restaurants: find online stores and restaurants that are open and operating with pick up or delivery options
• FoodLink Directory: food bank, community meal program, community kitchen or meal programs (Please check individual websites for updated COVID-19 hours as many of these may be closed or have reduced hours)
• Farmers' Markets: find more information on farmers' markets in Ottawa as it becomes available.  Many are moving towards online ordering with pick-up options

April 16th update on Community Gardens as an Essential Service in Ontario:

Local public health officials from across Ontario are reviewing the following recommendations for gardening during COVID-19 brought forward by the Ontario Community Growing Network and the Cross-Food Communities Network. These recommendations still being considered by the provincial governments.

JOIN A CSA - Community Supported Agriculture - For people who cannot start their own gardens this is the best way to have consistent fresh veggies, delivered to your door throughout the summer and support local farming! I just joined with Fair Sun Farms for the summer as they deliver to many areas at a frequency you choose.

Acorn Creek Garden Farm is open as long as you call ahead 613-836-2613.
http://acorncreek.ca/
"We still have cabbage in; round green, round red and pyramid sweetheart cabbage.  We also have maple syrup and preserves.  We will have bedding plant vegetables and 50 varieties of herbs in May.  They all do well on our farm and should do well in your garden" - you can pick up seedlings from them to grow at home!

Forefathers Farm 

https://www.forefathersfarm.ca/

Wrote: "I do deliver depending on distance but we prefer pickup. I bag things and leave them in the freezer for self serve pickup. (Meats) We can bill via PayPal or e-transfers, as well as cash in the cash box at the stand. I wash up well, and bag using our new box of shopping bags instead of reused ones. 

Our stand is open for eggs, self serve again, and I disinfect the fridge, and offer sanitizer at the stand. 

Once our veggie season starts it's all self serve as well, on the honour system. We will be selling lots of transplants this year at the stand, as well as focusing on container gardening."

Capital Greens Urban Farm

https://www.capitalgreens.ca/

Wrote: "I will be selling my organic veggies locally. People can buy a vegetable subscription with options for home delivery or pick-up right at the farm (learn more at capitalgreens.ca/veggie-subscription)."

Bryson Farm - Delivers

http://www.brysonfarms.com/delivery/
Stuart wrote: "Yes – we deliver throughout the Ottawa-Gatineau region certified organic vegetables, beef, and prepared foods year-round.  Since our farm is closed to the public and very isolated, we are doing our best to stay open! Our COVID-19 safeguards can be found here.  They do not sell seeds but our seedlings are delivered to our home-delivery customers when they are available."

Fat Chance Farm - delivers boxes and has pickup

https://fatchancefarmstead.com/
Josh writes "Our plan is to still run our food box program and our upick strawberries.  Visit our website learn more about these two. We may have to change the way things operate a bit but this time more than ever our communities need access to good, local food."

Terramor Farm 

http://terramorfarm.com/product-category/veggie-boxes/

" We have adopted bio-intensive farming practices, using mostly hand tools, cultivating just over an acre of land.  Each year, we produce over 30 varieties of vegetables providing for our CSA program, restaurants and markets."

Arc Acres  - Manotick Station

https://www.facebook.com/Arc-Acres-1402248406654109/
"Practicing local sustainable agriculture by providing our local community with delicious and nutritious vegetables and pasture based meats through a CSA model focusing on biodynamic and permaculture approaches………”while living the dream!”"

Cadence Ecological Farm - Update April 15th We're doing sales online, pickup at the barn. No delivery as of yet. I'll be delivering a portion of our CSA by bike come late June.
Website: https://www.cadencefarm.ca/

Brett writes: "I might have the odd extra seed for a few items (lettuce is the only thing that comes to mind at the moment). Gaia Organic Seeds,We're doing a CSA again this year! Sign up at cadencefarm.ca
We're selling every Sunday at Just Food outside the barn from 11:00-12:00 alongside a few other farmers (eggs, microgreens, garlic, lamb, ferments, honey, maple syrup)

Website with ALL LOCAL food producers and Markets:
https://savourottawa.ca/buy-local-food-guide/

Just Food:  April 9th Update - orders now available online for veggies and eggs. "Just Food works to ensure that Ottawa is Food Secure. Food security exists when all people, at all times, have physical and economic access to sufficient, safe and nutritious food to meet their dietary needs, as well as to culturally acceptable food preferences for an active and healthy life. As well, foods are produced as locally as possible, and their production and distribution are environmentally, socially and economically just."
See their Facebook page: https://www.facebook.com/justfoodfarmstand/

SECTION 2: BUY YOUR OWN SEEDS for a small home garden- grow herbs and use them every day:

Gaia Organic Seeds - April 15th update: They still have seed options! Plus they are expecting more shortly so keep in touch with them on their page for more information.  ALSO, for the new gardener, here is a perfect option - The Gardener's Tray! For only $85 dollars you get all of the seedlings in May ready to plant - for a perfect small garden:
Seedling includes:

1 Cherry Tomato, 1 Slicer Tomato, 1 Italian Tomato
2 varieties of Sweet Pepper
2 varieties of Cucumber
2 varieties of Kale (3-4 plants each)
2 varieties of Chard (3-4 plants each)
1 Zucchini
1 Acorn Squash
1 Delicata
Cabbage (3-4 plants)
Basil (3-4 plants)
Parsley (3-4 plants)

Bird and Bee Farm - March 25th update: Thank you for your patience as we manage a higher than usual volume of online orders. We are taking the utmost care with your seeds, and batching orders for shipping once per week to keep us all healthy and safe.
Website: https://www.birdandbee.ca/
Wrote: "We sell seeds using our website - www.birdandbee.ca.  Right now we ship out seeds once a week.  We can also take orders by phone with cheques or email transfers."

Veseys - April 15th update - Still can order online and have them delivered direct to home.  Due to increased demand and limited resources, please realize that your seed order may take 3-5 weeks to ship.
https://www.veseys.com/

Greta's Organic Seeds:  Update April 15th - most seeds sold out but some still available.
https://www.seeds-organic.com/

Beetbox is selling Seedlings (ready to plant!!) - Update April 15th **Sales on hold while we catch up on orders**
https://beetbox.ca/plant-sale/

Bryson Farm - Delivers Seedlings to home delivery! Check back in May - orders aren't available now.

http://www.brysonfarms.com/delivery/

Acorn Creek Garden Farm call ahead and in May you can pick up seedlings
http://acorncreek.ca/

Ritchie Feed and Seed - April 15th update: You can try to order from their website.  No idea if they can make their seeds available as I have not tried.  You will have to order and pick up curbside as a minimum.  *PLEASE NOTE: OUR GARDEN CENTRES ARE CURRENTLY CLOSED. WE DO NOT HAVE PLANTS IN STOCK AT THIS TIME.
http://www.ritchiefeed.com/

SECTION 3: VIDEO RESOURCES TO START YOUR OWN GARDEN:

Capital Greens Urban Farm writes, "For folks who are just starting out with gardening and are interested in workshops and other educational opportunities, I’d recommend that they subscribe to my farm’s mailing list (at the website linked below), and to Just Food’s mailing lists (http://justfood.nationbuilder.com/newsletter_signup), as we will be offering workshops on gardening topics throughout the season."


MIGardener - great videos
https://www.youtube.com/channel/UCVGVbOl6F5rGF4wSYS6Y5yQ

Nature's always right - Urban Gardening
https://www.youtube.com/channel/UCejgtTHroWI5sF_2-fuiF4Q

How to build your own raised bed for a backyard garden
http://www.rathersquare.com/2016/03/how-to-build-covered-raised-garden-bed/

What NEXT? How do we survive COVID-19 and any other ?

Many posts online including the Ontario Health Centre continue to state "We are all in this together. We'll get through this together".  What does this really mean as we are all separated, sitting in our homes?  What does this mean, I pondered this morning... and I think I may have figured out where I can help.. where I can make a difference.

I began to write in my journal, as any other Sunday morning, writing what comes to mind while looking out on the vast field in front of my front window... noting the too few cars passing along Dunrobin Rd.

What can we do??? I asked myself.  We can begin to live differently.  The virus (any virus) attacks those with weakened immune systems.  What is a weakened immune system?  A weakened immune system is where your body no longer has the ability to fight infections and diseases.

So what causes a weakened immune system?? Many experts will point to  inflammation as the main root cause of the diseases that bring about a weakened immune system. They blame inflammation for cancer, diabetes, MS, auto-immune disease, and many many more..

So then, what causes inflammation?  This one, if you do not already know will cause you to go into a new paradigm...  FOOD.  The experts will tell you, food is the primary cause of inflammation in our bodies. (Anti-inflammatory eating links below).

So the elephant is officially in the room.  We can no longer ignore him.  We must, as a society change the way we EAT.  Now, how can we do this together??  We start by helping each other understand WHAT it is we need to eat.  There are many resources available.  I'll share a few below.  I'll share more as the days pass as I am very excited to support this cause, if I can.

The bottom line, the simplest of all explanations, is that you must start eating mostly veggies, and no more boxed products... no more manufactured products... no more factory foods.  We each need to start small gardens at home - you need to have herbs everyday to reduce inflammation.  Know that simple, easy to grow herbs such as Basil and Parsley have important health benefits including vitamins A, K an E, and potent anti-oxidant and anti-inflammatory polyphenols.

Every one of us can be planting a herb box in our windows.  If you have a back yard, please start to grow a handful of your own vegetables - carrots, tomatoes, cucumbers, lots of greens, broccoli, cauliflower - all very easy to grow but yes, a bit of work. If you are zoned in a place that can have chickens -  three chickens will give you enough eggs for protein in our diets.

That's the answer!

BUT - what about those of you who are in small apartments, you cannot grow your own food, you do not have your own space, or you are having too much trouble getting access to resources - there must be enough land and farmers in the Ottawa area to support the Ottawa city.

I think if we are going to set ourselves up to eat better together, and fight any virus that comes our way - and there is no doubt going to be more - then we need to sustain our city together.  How do you think our ancestors survived the middle ages?  They did not each independently went off and did everything themselves, they worked together as a city to share resources and collectively do well.

So I'm excited to start looking.  Where are the Ottawa farmers? Who has appropriate land? Where are the current cooperative gardens operating? And how can we, with self isolation in place - take the time to build up enough food to sustain us - now and in future.

These are my questions.  If you know or have any ideas please comment below or send me a private note. Please let me know how I can help you get started.

This is how we CAN work together, and fight off inflammation, and potentially get through any virus, bacteria, or disease that finds us.

Yesterday was the first day of Spring!! Time to collect or buy your seeds and get planting!!

Simply Google "Foods that cause inflammation"  here are a few links:
Anti-Inflammatory Diet: what to know
Harvard Health Publishing: Foods that Fight Inflammation
Arthritis.Org: 8 Food Ingredients that Cause Inflammation
Dr. Gundry's the YES and NO lists: Foods that can cause inflammation

Amazing!! The difference that good food makes....

Amazing!! The difference that good QUALITY food makes....

I've got to share my secret to my current morning meal!

I'm feeling amazing and I just have to share it with you.  Every week I make 4 small stoneware dishes of this delicious breakfast - so simple to make! Easy to heat up in the morning AND it KICK STARTS every day... Monday to Thursday!

I truly believe this combination of ingredients cures so many ailments...  (I found this recipe in one of my favourite healing books by Julie Daniluk HOT DETOX, this one is called "The Early Riser")

What you are eating:

1. Sweet Potato:  The sweet potato has some incredible health benefits!

• The Sweet Potato is super nutritious!! They "are starchy root vegetables that are rich in fiber, vitamins, and minerals. They’re also high in antioxidants that protect your body from free radical damage and chronic disease", check out this list:
• Carbs: 41.4 grams
• Protein: 4 grams
• Fat: 0.3 grams
• Fiber: 6.6 grams
• Vitamin A: 769% of the Daily Value (DV)
• Vitamin C: 65% of the DV
• Manganese: 50% of the DV
• Vitamin B6: 29% of the DV
• Potassium: 27% of the DV
• Pantothenic acid: 18% of the DV
• Copper: 16% of the DV
• Niacin: 15% of the DV
• Sweet Potato is known to promote GOOD GUT HEALTH!  Many studies today are showing that good gut health will fight cancer and many other inflammatory diseases.  "Animal and test-tube research suggests that the anthocyanins and other antioxidants found in sweet potatoes may protect against certain cancers. However, human studies are needed."

I start by cutting up some sweet potato and adding it to a bit of olive oil I've placed at the bottom of my dishes. See George Karimali from Ikaria, Greece who taught me the importance of Olive Oil in our diets.  George gives lessons on how and why good quality food is so important as he prepares his Olive Oil (Avacado Oil is also a good alternative, especially for heating up).

2.  Kale: Kale is the next most fabulous ingredient I add.  I find Kale SO DIFFICULT to love as it is a tough green to eat.  Sometimes a bit bitter and definiately tough leaves... it is easy to want to eat a different green... but once to realize how important this one is... and how easy it is to GROW yourself!! IT's FREE!!  (We supplement with store bought, however, I've added my own I've been growing all winter in the photos below).

Benefits of Kale:

• Healthline writes that Kale is the most nutrient dense food in the world. Who needs a vitamin B and Omega 3 supplement for Brain Health, Anti-Anxiety and prevention of cognitive decline!?? 
• "A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1)":
• Vitamin A: 206% of the DV (from beta-carotene)
• Vitamin K: 684% of the DV
• Vitamin C: 134% of the DV
• Vitamin B6: 9% of the DV
• Manganese: 26% of the DV
• Calcium: 9% of the DV
• Copper: 10% of the DV
• Potassium: 9% of the DV
• Magnesium: 6% of the DV
• It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus
• Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid.
• Kale has large amounts of flavonoids quercetin and kaempferol which are POWERFUL "heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects, to name a few..."
• CALCIUM and MAGNESIUM - did you see that Kale is a source of Calcium... put away that no good dairy milk, yogurt and cheese.  Eat Kale instead for your source of calcium. "It is a good plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions. It is also a decent source of magnesium, an incredibly important mineral that most people don't get enough of. Eating plenty of magnesium may be protective against type 2 diabetes and heart disease."

IMPORTANT TO NOTE: From a US website INSIDER.com - "Kale also lists highly in the US for being contaminated with pesticides, so you should wash it thoroughly before eating it raw." - Please only buy veggies from our local organic farmers who do not use pesticides... it is quite likely many illnesses we are seeing are being encouraged by this terrible agricultural methodology.

3. Next on the List I mix together Eggs, Parsley, Basil, Ginger and a bit of pink Himalayan salt.

Roam Free and Organic

• Parsley - More flavonoids, antioxidants and Vitamin C, "Parsley is particularly rich in flavonoid antioxidants and vitamin C, which reduce oxidative stress in your body and may lower your risk of certain cancers. For example, high dietary intake of flavonoids may reduce colon cancer risk by up to a 30%"
• Basil - Basil has more of the good vitamins we need as well as more Calcium, Magnesium and Omega 3!...  "It is an excellent source of vitamin K, manganese, iron, vitamin A, and vitamin C. It's also a good source of calcium, magnesium, and omega-3 fatty acids."
• Ginger - I always add a bit of ginger to soup, teas, and my eggs.  Who wouldn't like a little extra protection against Alzheimer's? 
• Local free range eggs

Add the Egg mixture to your dishes and bake for 30 minutes at 350 degrees F.

Before :)

These can store in the Fridge to eat each morning, or you can make a bunch up and freeze them to heat up whenever you like. Yum Yum!

After :) 

Last morning dish for me is a plate of Olive Oil, sweet lemon balsamic vinegar with sheep and goat feta, sprinkled with basil and pepper.  It is truly so delicious and so healthy - a meal to kickstart the very best of days. ENJOY!! xoxo