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Tips for the holidays from Duke Integrative Medicine

Friday, December 02, 2011

Here are some tips for handling the stress of the holiday season from Duke Integrative Medicine:
emoticon Walk in the morning...
emoticon Take time for tea
emoticon Breathe in for 4 counts, hold your breath for 4 counts, release your breath for 6 counts to reduce stress and calm your central nervous system.
emoticon Time out. Take a break from demanding tasks and difficult people and do something that nurtures you.
emoticon Be kind to your feet (with a soak and massage).
emoticon Practice loving kindness. Volunteer. Discover the benefits of gratitude.

emoticon Happy holidays!

  
  Member Comments About This Blog Post:

CATIATM 12/15/2011 9:43AM

    Excellent suggestions! emoticon

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KAYATLANTA2010 12/7/2011 8:46AM

    Thank you for this blog!
emoticon

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ELLENSANGEL 12/7/2011 6:23AM

    Thanks for sharing.

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CANDOK1260 12/6/2011 10:48PM

    thanks for the tips

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TEENY_BIKINI 12/6/2011 10:05PM

    Woo Hoo!!

emoticon

I'm ready! Enjoy.

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FRANCESCANAZ 12/5/2011 5:51PM

    Great tips! Thanks for sharing and I LOVE your wallpaper! How pretty! emoticon

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ME_HERE_NOW 12/3/2011 9:18PM

    thanks so much for sharing these tips :) i hope you have a great holiday season!

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HOPE2011 12/3/2011 5:57PM

    emoticon

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-PAULA 12/3/2011 12:26PM

    Okay! Thanks for the reminders! Will do!

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STRINGI719 12/3/2011 8:14AM

    Thanks for the reminder!!!

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HAPPYSOUL91 12/2/2011 10:04PM

    Love it!

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Make it a holiday tradition to be active

Wednesday, November 23, 2011

Thanksgiving morning I participate in the Gallop & Gorge 8K locally.
It doesn't matter if you run or walk, what's important is that you move your body, especially before eating a big meal.
So enjoy your holiday with gratitude and purpose.

  
  Member Comments About This Blog Post:

WILDFIREKRISTIN 11/29/2011 1:46PM

    You are so right about this moving! We just have to keep moving! Good blog thank you for the reminding!

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IAMDESSIE 11/29/2011 12:34AM

    emoticon I hope you enjoyed it and had a great time.

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STRINGI719 11/27/2011 7:39AM

    Hubby and I just started last year, so this year was my 2nd Thanksgiving Day race!

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COMPUCATHY 11/26/2011 9:32AM

    I DO need to make that a new holiday tradition for me. I've got a whole year to plan! Hope you have a great weekend! Keep up the good work! Thanks for your encouragement! Spark on! emoticon

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TRUE-NESS 11/25/2011 3:31PM

    I didn't move before, but I did move after. It felt good too! Next year, I hope to do a 5k on Thanksgiving morning. It'll definitely be a new tradition. :-)

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DUKEFAN86 11/25/2011 9:00AM

    Congrats in doing this race! Hope it was fun! :-)

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-PAULA 11/24/2011 10:53AM

    Hope you had a wonderful time at the event! Enjoy your dinner. Have a great thanksgiving day!

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ME_HERE_NOW 11/24/2011 3:43AM

    yay, enjoy your G&G :) i am looking fwd to hittin the gym myself! :)

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LITTLEFARMMOMMA 11/24/2011 12:44AM

    Fantastic! I hope all goes well and you have great weather! emoticon emoticon emoticon emoticon

Comment edited on: 11/24/2011 12:44:33 AM

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JOANOFSPARK 11/24/2011 12:43AM

    emoticon emoticon emoticon emoticon Great idea......have fun.... emoticon

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OJIBWEEQUAY 11/24/2011 12:42AM

    Have a great holiday! We run 4 miles everyyear! Even in the rain! This year I may run 6.....or 4!!!! emoticon

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PASTORMIKE7 11/24/2011 12:34AM

    Yes, my dear friend!! I agree!! Enjoy the holiday with gratitude and purpose!!

Good thought!!

Happy Thanksgiving!!!

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GETFIT2LIVE 11/24/2011 12:34AM

    Have a wonderful, ACTIVE holiday!

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Week's update

Saturday, November 19, 2011

I haven't blogged in a few days, so just a quick update on the highlights.
Went to the beach for a retreat last weekend that was very relaxing and mindful.
Ate too much emoticon
This week was very NONPRODUCTIVE in the exercise department - my aches and pains have been bothering me, and I have to develop the mindset AGAIN to simply DO what I CAN and not let anything stop me from making progress.
Have been doing a little house cleaning in preparation for a guest. We went to see the Rockettes perform, and it was an amazing show! (Ate too much AGAIN, LOL)
Still planning to participate in the Thanksgiving Day 8K.
Imagining myself at goal weight this time next year. emoticon

  
  Member Comments About This Blog Post:

IAMDESSIE 12/2/2011 1:46AM

    You are on your way, keep it up. I like your screen back ground page. It remind me of New York when I go to see the Radio city Rackets.

Comment edited on: 12/2/2011 1:47:15 AM

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DUKEFAN86 11/29/2011 3:27PM

    How did the 8K go?

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DIVINEPRINCESS 11/22/2011 9:30AM

    emoticon

Start where you are.
Do what you can.

emoticon

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-PAULA 11/21/2011 5:10PM

    You will make your goal weight. Best wishes on your Thanksgiving Day 8K.

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HAPPYSOUL91 11/20/2011 12:53PM

    Being at your ideal goal weight in one year is a great long term goal!

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STRINGI719 11/20/2011 11:35AM

    Just keep making good choices every day - not perfect, just BETTER than before! That's what I keep reminding myself: it's not about perfection, it's about progress! I'll be doing a 5K on Thanksgiving morning - hubby and I started that as a new, healthy tradition last year here at Deming's annual Turkey Trot. I won't be here this year, but we've already registered online for a race in Peoria since we'll be in Phoenix!

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LITTLEFARMMOMMA 11/20/2011 9:03AM

    emoticon emoticon

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on the elliptical during The Biggest Loser

Tuesday, November 08, 2011

Sometimes you just have to DO it...
Instead of simply watching The Biggest Loser for motivation, I try to be active during the two hours each week it is broadcast. Some weeks I do better than others. This week I got on the elliptical with the goal of going 2.25 miles for my walking 5K training program. Once I reached that, I wanted to go 5K. Once I reached THAT, I tried for an hour. By then I was almost to 5 miles, so I kept going until I'd done 10K (6.24 miles). And then came the 15 minute cool down period. Total: 7.25 miles, 11,746 steps and 1,050 calories. Average heart rate of 137bpm up to a max of 150 bpm. And I could smell the ketones in my sweat.

Sometimes you just have to get started, and you never know how far you can or will go... or how good you'll feel afterwards.

My foot is still giving me a little pain, but I feel more confident about doing the Thanksgiving morning 8K Gobble and Gorge now.
In the morning I plan to hit the weights again.
PROGRESS! emoticon

  
  Member Comments About This Blog Post:

FITJEANS 11/16/2011 1:01PM

    Love it, You go girll, way to do it!

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IAMDESSIE 11/14/2011 10:35PM

    emoticon emoticon

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PATTIE441 11/9/2011 11:07PM

    Woo Hoo! You are awesome!! emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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STRINGI719 11/9/2011 9:54AM

    WOW, that is emoticon - what a emoticon workout!

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LITTLEFARMMOMMA 11/9/2011 8:52AM

    Wow! That is a great idea! emoticon I don't like watching the Biggest Loser, but I could sure do it while watching the things I do like! emoticon

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ILOVEROSES 11/9/2011 3:48AM

    emoticon emoticon

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IAMDESSIE 11/8/2011 11:05PM

    emoticon work out emoticon I will be cheering you on as your are emoticon emoticon emoticon

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DETERMINEDJANET 11/8/2011 10:56PM

    emoticon emoticon

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SIMOFDIM 11/8/2011 10:45PM

    That is so amazing! Great job!


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getting stronger

Monday, November 07, 2011

this weekend was unusual. I went to an anniversary party (yes, there was cake) and then visited with Mom. no exercise... and the weather was perfect, but I was traveling. this was the weekend for the Oaks Marathon and Half that I did last year (13.1!) but I thought I was going to be in Brazil this month so I didn't train or enter...and the trip never happened (because I promised DD I'd help her get a new car...still waiting for her to decide what she'd like).
So this morning I got up and went to the gym. Did the hour on the recumbent bike (almost quit early, but reading the newspaper and listening to Pandora got me through) followed by a full body ST session and finished with stretching.
Since I'd taken a few days off, the difference in the amount and number of reps I could do was remarkable! Yeah! In fact, as I was doing chest flyes on the balance ball, another woman actually came over and remarked how impressed she was that I was using 15 lb weights. If the next workout goes as well, I'll increase all the weight amounts - my goal is to use the amount of weight that I can lift ten times to really challenge myself.
So that is a BIG change since I started the Getting on Track program - I kept thinking about adding the strength training back into my routine, and finally it has happened! It will be a while before I lose enough body fat to see the muscles, but won't that be exciting when it happens?!
And the bonus - for my weekly weigh in this morning, the percent body fat number had dropped so much that I actually stepped off the scale and reset it, thinking there was some major malfunction. When the same number came up, I accepted it with a grain of salt and a lot of gratitude. That is even more important to me right now than seeing the overall pounds drop.
This week will be busy with another trip out of town, the last writing class, and the beach retreat this Friday through Sunday (can't wait!) emoticon

  
  Member Comments About This Blog Post:

CAROLJ35 11/11/2011 9:53PM

    emoticon emoticon emoticon emoticon emoticon
What a great job you are doing!!!

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IAMDESSIE 11/8/2011 11:02PM

    emoticon job and work out. emoticon on your PBF! You are a motivator.

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DIVINEPRINCESS 11/8/2011 9:35AM

    Congrats on the percentage of body fat number! That's huge (in a good way).



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SIMOFDIM 11/7/2011 10:15PM

    Way to go! You are inspiring! Looking forward to our writing class and the retreat this weekend! See you on Wed morning.

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STRINGI719 11/7/2011 5:44PM

    Fantastic job - I've got to get back into some strength training. I was doing a little this summer, but since I've started my step aerobics class, I only do that and some running and I've totally stopped doing any strength.

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PATTIE441 11/7/2011 2:22PM

    Woo Hoo! You rock! Way to go!!! A ma zing!!!! Yes!!!! Rock on my friend!!!! emoticon emoticon emoticon emoticon

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JEN_BACK2BASICS 11/7/2011 1:50PM

    Nice job! You've inspired me to let my scale do a body fat % reading so I can also see progress there.

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TEMPERANCE88 11/7/2011 1:13PM

    Awesome job! You are doing amazing, and your motivation here is motivating me. :D I've been on an exercise hiatus most of this month...not good! Thanks for posting, and have a wonderful week!

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LITTLEFARMMOMMA 11/7/2011 12:32PM

    Fantastic! Way to bounce back from what could have been a defeating event! You didn't let it get the best of you, but you came back even stronger! emoticon

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