Running Strong

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Feel the Glow

One of our favorite mantras here at SFH is summed up by this quote, “Move and then move more, you will never regret it”. Exercise is one of the most important keys to unlocking a positive attitude, feeling confident, beautiful and celebrating the happy moments in life. And now that summer is in full swing, we’ve received a lot of questions about exercise and nutrition from our readers so we thought it would be perfect timing to list our exercise recommendations, beginning with a good run!

I love to run (more than the rest of the team) and I know a lot of women who are avid runners these days. It’s one of those things that doesn’t require previous athletic ability in order to get started. And the results are amazing!

I can’t begin to explain how running has personally impacted my life but it has been vital to my health, both physical and mental. Our lives are busier now than ever and the stress from the way we live in 2018 can take a toll on our ability to stay focused on what’s important. Research on this subject confirms when we run, we not only release endorphins but also enhance the growth of new nerve cells in the brain that are linked to learning and memory.  Running also builds bone density (an important key to our health as we age), gives us a better self-image, stimulates confidence both mentally and physically, helps to increase metabolism and provides an overall feeling of well-being. Seriously, ladies, who doesn’t want a little of this medicine?

If you want to begin running and you’ve never been a runner, be sure you’re in good health before you begin. If necessary, visit your doctor for a checkup and let them know you’re going to begin a running program. Start slow and work up to your goals at your own pace so you see and feel results and don’t get discouraged.

Here we go!

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Carve out 30 minutes of your day (4x per week) to either run on the treadmill or outside. I prefer outside but sometimes the weather doesn’t cooperate so the treadmill is my next best option.

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Be sure to make yourself accountable by telling a friend you’re beginning a running program or post on social media that you’ve begun your training. Get others involved so you have to provide updates. This will get you out the door on days that you’re not feeling it and help you see progress sooner than later.

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Buy a great pair of running shoes, make a “running” playlist to take with you on your run (I use Spotify), wear comfortable clothes and hit the road! I’ve outlined a basic training week below that you can replicate to get started. Continue to use the training program weekly to help guide your progress.


Day 1: 30 Minutes

Warm up by running in place for a few minutes and then stretch out your calf and thigh muscles using basic stretches. Don’t stretch too hard, just a nice soft stretch to help eliminate any potential leg cramps or muscle tightening.

When you get out on your first day, time yourself and stay out for 30 minutes. Do a run/walk combo. I recommend running for 1 minute, walk for 2 minutes. Run for 1 minute, walk for 2 minutes. Do this run/walk system the entire 30 minutes your out for your run.

Don’t forget to hydrate! Water will help you to not only feel less fatigued when you’re finished but will also help flush out the toxins your body will be processing from sweating.


Day 2: 30 Minutes

Repeat Day 1


Day 3: Rest Day


Day 4: 30 Minutes

Repeat Day 1


Day 5: 30 Minutes

Repeat Day 1


Day 6: Rest Day


Day 7: 30 Minutes + Miles

Today you should map out how far you’d like to run and increase your run/walk to 5 minutes running and no more than 2 minutes walking. At this point, you should see a slight difference in your stamina and the ability to run longer than you did on Day 1.

Repeat this first week for the next several weeks and eventually, you will be running a full mile without walking!

We definitely want to hear from each of you who begins a running or exercise program so be sure to post on our She’s Finding Happy Facebook page.   Let’s inspire each other with pictures, updates, progress, milestones, etc! We can’t wait to celebrate with you!

Now Let’s Talk Nutrition:

Beginning any workout or exercise routine requires a healthy diet so don’t cheat your body of healthy proteins and fats. Here are a few easy and delicious recipes I recommend from our Health and Nutrition contributor, Chef Karista Bennett. Enjoy!

Farro & Summer Peach Salad

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Pan Cooked Chicken Breasts with Sweet Mini Pepper Relish

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Salad Lyonnaise

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A Sash and a Tiara

An afternoon text from my daughter…

Daughter:  MOM!

Daughter:  MOM!

Me: What? You ok?

Daughter: I just found out I have to cheer on my bday!!

Me: Is that good or bad?

Daughter: OMG MOM!

Me: What?

Daughter: I can’t believe I have a game that night! It’s my bday!

Me: Oh, wow, okay, well we can celebrate on the following night.

Daughter: Yeah, I guess so. But if I have to cheer on my bday I’m requesting a Bday Sash and Tiara!

Me: You go girl!

I can’t believe it took so many text messages to get to the bottom of this exchange but I’m sure any mom reading this can completely relate. I mean, I was in the middle of some intense work meetings and conference calls and then to get the proverbial panic text from my non-dramatic teenage daughter (not) about having to cheer on her birthday, well, you have to love motherhood at that moment, am I right?

Aside from my first inclination to be irritated, I was outrageously amused. When I had a few minutes to really review this text all I could do was smile and giggle at the wholehearted sincerity of her feelings. She was so definite about her value in the world. “I’m going to request a birthday sash and a tiara”, because, you know, if one has to cheer at a game on her birthday she’s going to damn well make sure everyone knows it’s her birthday! I loved this! I was all of a sudden, at the most inconvenient time of day, reading a text from my teenage daughter, who at such a young age, totally realized her value.  Not only as a part of her cheer team, but as a person. She had such self-confidence about how she wanted to feel on her special day.

In the scheme of things, this was a small issue, however, it was huge to her and it should have been. She deserved to celebrate and to let everyone know how excited she was to have made it through another year.

I remember closing my computer and thinking how much she had taught me in this single (although semi-panic ridden) moment.  I. Have. Value. We all have value but as moms, as women, we tend to press on without celebrating our value to ourselves and the world around us. I think it’s simply a part of motherhood, a part of our social norms, we do things without being thanked or noticed because it’s simply what we do. We have an innate need to be sure the ones we love are fed, clothed, cared for, feel loved, celebrated and secure. And yet, we fail to celebrate ourselves and each other.

What if we put on our own sash and tiara’s (figuratively, of course) and encouraged each other to do the same? I wonder, would we all feel more supported? I think so. I challenge each of you to post a #asashandatiara moment on social media and celebrate a fellow mom, and woman. Why? Because it’s time to feel, know and share our value with each other.

 

And Take The Rest As It Happens

Make the best use of what is in your power, and take the rest as it happens.
~ Epictetus

No one ever told me how emotionally devastating it is to send your child off to college.  I’ve watched it portrayed on television, in movies and I’ve watched my sister struggle through the emotional circus but I just never expected it to feel like this.   There is this quiet understated connection and bond between a mother and her only child.  I’ve never expressed this to anyone except my husband but I knew when I had my daughter those 18 years ago, she would be my one and only.   We would navigate life together.  And we did.

I love our relationship.  It’s honest, sometimes complicated, and sometimes tumultuous but mostly its loving, full of trust, respect and mutual admiration.   Most who know me will tell you I was a strict momma.  I’d like to think I was a fun mom as well but I have to admit, I had rules.  I believe in guidelines, boundaries, cultivating self-respect, self-motivation and self-confidence.   I was criticized at times for those rules and guidelines but in the end it paid off and I’m sending a confident, motivated, kind young woman into the world.   She will make her own way, create her own success, make her own mistakes but I know she has the inner strength to make it on her own and I will be there when she needs a hug and little support.

I can’t keep her at home for forever but there are days I wish I could.  I will miss how she fills every space she enters with light and warmth (except in the morning because she’s not a morning person).  I will miss her sassy personality, her smile, her laughter but I won’t miss her dirty room.

We are blessed, the two of us, because what seemed like a road we were destined to travel alone became a road traveled with a family.   We’re blended and we’re awesome…two big sisters, one little brother and a very cool step-dad.  God gave Aubrey and I each other and life gave us a whole family.

So, despite the fact that I am not ready to let my little girl go, she’s ready and as we face this new road together, I’m grateful for all we have been given and all that will come.

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Transitioning With Your Teen

Our relationships with our children follow a natural path of growth and transition as they grow older and frankly as we grow older…oh how I miss those days when my daughter would wake up and crawl into bed to snuggle with me. Her petite face pressed against mine and her tiny arm gently draped across me as if to say, “I love my mommy soooo much”. Well the times are a changin’ that’s for sure.

I miss those days but I completely adore the young woman she has become and though I wish for more snuggles and warm hugs, I understand her need for independence. The affection comes in very different ways now; we talk about school, friends, her future aspirations, getting ready for college, cars, boys, etc. I get long hugs (that I cherish) when things aren’t going her way and only a hug will make it better. It’s a hodge podge of emotions and topics in our house but I embrace all of it trying to pack it into the files of my mind so that I can bring them out to remember when she is off on her own.

I think it really hit me this year when Halloween came and left and we had no little ones to walk down the street in their scary array of Halloween garb and bags rustling with loads of cavity causing edibles. I admit my eyes did get a bit misty over it all but its part of the transition and although my little girl is transitioning, so am I.

I’ve decided to embrace this transition because as sad as I am at losing my little girl, I’m thrilled to be gaining a beautiful new friend; I am blessed to be the one to walk beside her and support her as she follows her dreams and becomes the woman she wants to be.