Is Doing More, Better? The Success Trap.

As you might know I recently started grad school for clinical psychology. I made the decision last Fall and started dialing down my business duties with BCSF slowly until by the time December rolled around, I was finished with my biz duties and just teaching classes, which was the goal.

Basically, I’d pared down my schedule and the semester didn’t start until January 25th. Which in the end, meant I had several work weeks where after training between 10 and 18 hours of clients, I was left with a wee bit of spare time on my hands.

This is not a state of being that I have much experience with as an adult. The last time I had this much freedom in my day was when I moved to San Francisco 12 years ago and was looking for jobs. At the time of my departure, I’d been running BCSF for nearly 10 years. To say this was a new reality is undoubtedly an understatement.

I’m not someone that gets bored easily. My house is filled with books and magazines. I have plenty of ways to watch movies. I like to workout and have a home gym in my garage! I have a dog that loves to hit the dog park. I love to cook and experiment in the kitchen!

books

And I knew that I should value this time, this precious break between running an entire company and starting grad school. This punctuation in time that I’d probably look back on fondly and with jealousy once the midterms and papers were in full swing.

Yet, when I went to take a nap one day, I felt guilty. Like I should be doing something. I questioned whether I was being a productive member of society. I wondered whether a truly successful adult can justify taking a nap every day.

Wait, whaaaat? I immediately had a little chat with myself, because as someone that promotes self-care like no one’s business, I was a little frustrated that I was feeling this way. It made me confront the topic:  Is doing more better? Is busier better? Is having a fully stacked schedule, better?

I know in my heart of hearts that the answer is, no.

Why do we feel this way, though? Well, it’s my opinion (and research has shown this, too) that we equate success with being busy.

yosemiiiiiiittteee

But here’s why it’s bad for us to perpetuate this myth on a practical level:

Cortisol Levels

You’ve likely heard that cortisol is the “stress” hormone. Which it is. It’s attached to our fight or flight response and would be the first thing to rise up should a lion come bounding your way. It’s super useful for that kind of fight, but in our modern times we our stressors are different. It’s the to-do list, the crazy boss, ensuring our kids are getting the best. So many of us have elevated cortisol levels which is bad because it also eats away at some of our feel-good neurotransmitters like dopamine. Translation? If you’re highly stressed all the time, the chances that you are happy also, are not so good.

Focus:  Multitasking is bad for our brains. 

Doing too many things at once is something that many of us pride ourselves on. I know I’ve been there! Ohhh, I can do this and that and that other thing. But we’re not going to do them as well, typically, and it trains our brains to work in a way that is well, a bit mindless.

flowers

Here’s the thing:  life is meant for enjoying and not scraping by. We can’t escape our lives. We can’t eschew our responsibilities — I mean, is your boss going to really care about your cortisol levels when they ask you to cover for your colleague’s vacation? Probably not. But here are a few things you can do, even when you’re busier than you think you can handle:

  1. Practice Mindfulness. This is the one thing that researchers (even one of my new professors talked about this already in my neuro class!) The thing is, is that you can do this almost anytime, anywhere, because in reality it’s simply a way to slow down. To appreciate what is going on around you, to appreciate the sensations of what you’re doing in the moment — such as taking time to feel the bristles against your teeth when you are brushing, thinking about each swipe as you wash dishes, etc.
  2. Turn Down The Noise. When I’m feeling especially antsy and I am driving somewhere, I turn off the radio. Seriously. It helps! And when I’m reading, I try to turn off everything around me because I find I absorb things more — and as a grad student, I’m guessing I’ll be doing this more often.
  3. Laugh! If I’m feeling stressed and want to chill out, I put on Netflix and immediately head to Parks & Recreation. If I can’t do that, I head to Instagram and scroll through my favorite funny meme accounts. It’s simple, but helps.
  4. Mediate. It goes without saying, but just to say it anyway:  mediation is a kind of mindfulness.
  5. Exercise. ‘Nuff said? Okay, just in case you needed more evidence:  “…enriched environments and exercise have been shown to lead to increased density of synpatic connections, and especially to an increased number of neurons and actual volume of the hippocampus a region important for learning and memory.” Translation:  exercise leads to new pathways being built in your brain. This is good for you. And while intense exercise does lead to cortisol being released — because exercise is an inherent “stress” on the body, in the longterm exercise will help regulate cortisol in your body. There is something to be said in this regard, though, for not having all your exercise sessions be 100% balls to the walls, to take rest days and to consider adding some cardio and yoga to your routine if you are struggling with stress.

The moral of this story is that taking care of yourself is important. And sometimes taking care of yourself means saying no to doing more. It means taking some time every day to be you.

And as pampered, privileged and first-world as it sounds, the catch is, is that it actually helps you function better, keeps not only your body healthy, but your brain, too. And I’m gonna bet, you’ll actually do your jobs better when your feeling at the top of your game.

 

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2016 Give Me Your Magic

Being that it’s the New Year, I’ve done my fair share of reflecting on the past year and looking towards the future year. As I’ve been thinking about where I am, been and where I want to go, two words that keep coming up for me are adventure and magic.

I’ve realized they are each in their own way, core, guiding values for me. That is, it’s important for me to live life in a way that puts these values as a priority.

For me I practice adventure and magic in these ways:

TRAVEL: To see the world is an important way that I experience the world — to be humbled, to be charmed, to have my horizons broadened both literally and figuratively, to try new things, to meet new people — this is the ultimate adventure in my book, which so often leads to **magic**.

TALK TO STRANGERS: Talking to people when I’m out and about — you find out the most amazing things about people don’t you? I’m not perfect with this, but I try. And being that I’m a natural introvert, for me, trying is part of the way I have an adventure.

TRY NEW FOODS & THINGS: This is something I naturally do and want to do. I will try weird things on a menu, I will try combinations in my kitchen, even if they sound weird to others, if I’m intrigued, I go for it. One example:  brown rice noodles + lemon juice + 1 canof Italian tuna in olive oil drained + mayo + salt + parsley. Now, this isn’t the weirdest combo:  it has it’s roots in Italian cooking, for sure. But you have to admit it’s a little weird — but I made it one evening out of desperation and I love it. It was a magical little culinary adventure! And now it’s one of my favorite go-to dishes on a busy night when I want something relatively healthy and easy-peasy.

Auntie Mame

TRY NEW MOVEMENT: I try new exercises all the time. Just ask my clients that are like “UGH, what’s this new one she’s having us do today?!”. I like to move my kettlbells and weights in new ways, move my body in new ways. It’s exciting to see what it can do! And this upcoming weekend I am going to try snow-shoeing! Wee! To me, new movement, it’s always an adventure. Even if it means falling on my butt. Which I am sure I will do this weekend.

LAUGH: To me, this is a kind of everyday magic. The kind of magic that you can experience anywhere, anytime. No matter how small, how big, it’s special and worth noting in my opinion.

LOVE. Sometimes it’s easy to go along in life and just ho-hum along, but when you stop to realize how much love is in your life, how many people care for you and will help you out? That is a kind of magic that I never want to end.

Why is this relevant? Well, I think it’s hard to feel magic and to be adventurous when you’re not feeling healthy. It’s hard to run, it’s hard to breathe, it’s hard to feel the kind of peace that allows you to feel magic or try new things, when things are weighing you down (both physically and metaphorically).

I have never been healthier in my life or happier than I have been in the last few years. And I can safely say that I’ve had way more adventures and felt an extraordinary amount of magic, too. It’s hard to not see them as intrinsically connected.

I believe that magic is mostly a state of mind, though. It means you are able to see the world through a positive lens. You’re able to see what’s special about people. You’re able to see the little things in life that make this journey that much more special.

So, are you with me? Let’s make 2016 a year of magic and adventure!

 

 

Three Tactics to Meet Your 2016 Goals

Ten years ago when I started answering the phone for my fitness company I remember being struck by how much people wanted to talk before registering for classes.

After several months of 20 to 30 minute long phone calls, it dawned at me what was going on with most of these folks:   they felt vulnerable about joining an intense fitness program. And when we feel this way it’s often helpful to talk it out.

Realizing that changed the way I viewed fitness as an industry, forever.

brene brown vulnerability quote

No longer was the way I viewed the business of fitness as a cheesy, soulless and vain quest to get people better abs, but, for me, it became a quest to take people by the hand, give them good information, quality workouts and respect their feelings.

See, here’s the thing. Fitness is in logical terms, simple. We all know that working out is good for us. We all know that potato chips aren’t so good for us.

But that doesn’t make our feelings about these things simple.

It doesn’t make getting out of bed to get a workout in before a long commute, simple.

So, while I know that this is the time of year when many of us feel the need to go on a strict diet and be really, really hard on ourselves in the pursuit of fitness and health, I urge you to re-consider how you’re approaching your fitness and health goals as we head into 2016 using these three principles to guide you:

  • Acknowledge Your Vulnerabilities. It’s okay if you’re intimidated by the gym. It’s okay if you’re not sure how to use a machine, do a push-up properly or the best way to get more veggies in your day. This is all just information. You can figure this out. You can hire a coach (ahem!). You can talk to a gym-going friend. But acknowledging your feelings will help you. Trying to pretend that you don’t have insecurities will likely only get in the way of success. Because when we are putting our ego at the forefront, we are less likely to ask for help. And it’s my opinion that you are less likely to make true change without some help — be it via information gathering, coaching or support from a family member for things like childcare.
  • Practice Self-Compassion. You are going to have set-backs. You’re going to sleep in and miss your workout one day, you’re going to have a slice of pizza for lunch when you intended to have a huge-ass salad. The question is, how do you handle these situations? What isn’t going to serve you? Beating yourself up for these slip-ups. What will serve you? Realizing that you are in a bigger-picture scenario — that is, what you do most of the time defines your physique, your fitness and health, not what happens on a day when you didn’t get enough sleep.
  • Be Realistic With Your Goals. Don’t set yourself up for failure. Don’t decide that you are going to run a marathon in 4 months when you haven’t ran in 8 years. Sure, you might hear of people doing such things, but that is a rare case, not the norm. One of my goals is to be active and fit well into old-age. This guides me well because it means that I don’t do stupid things — I don’t train through injuries and I don’t try things that I know I’m not ready for.

You can definitely do this! Don’t let your vulnerabilities stop you. Don’t let your setbacks set you back 😉 And be honest about what is realistic for you, right now. You are worth this journey.

Here’s to healthy, happy and magical 2016!

P.S. If you need help with information gathering, don’t forget that I send out weekly workouts to my email list each Sunday. Sign up for my list here.

Is Self-Care Just an Excuse to be Lazy?

Self-care is one of those terms that five years ago I had never heard of. But in my corner of the world, these days I hear it all the time. I use it all the time. I’m still not sure how prevalent it is in the mainstream, but it’s safe to say that it’s a booming concept in many nooks and crannies of the world.

Self-care as an act is doing things to take care of yourself. It can be anything from getting massages, doing yoga, meditating, exercising or even just reading.

It’s your time away from your responsibilities to relax and restore.

It’s a concept I love.

But I was reading some internet commentary recently that said that self-care was an excuse to just be lazy and that it was a sign of an over-privileged middle to upper middle-class needing yet another way to justify pampering themselves.

😦

It made me sad. But I truly get it. I am single lady that has no children, I work for myself and thus choose my own schedule. I work from home often. In reality I have so much damn privilege — right?

The thing is? Taking care of yourself shouldn’t be a privilege left to just a select few. It’s something that we all need.

  • It makes us better humans. Endstop.
  • It gives us a chance to re-connect with what we truly value in life. If we are constantly going from one thing to the next, there is no time to evaluate if we are actually living a life that matters to us and reflects our own values. Basically, it increases your own mindfulness about your own life.
  • Engaging in self-care acts reduce stress, which of course contributes to overall health and well-being.
  • It makes us better workers. As a society, via labor laws, we acknowledge the power of taking breaks from work, yet we put in high-esteem those that are constantly “busy” and never take breaks. Why do we do this? It doesn’t make us better at our jobs to work non-stop. I personally find that I run my gears when I do this and don’t actually accomplish as much as when I work in small, dedicated, bursts.
  • In my opinion, it sends a powerful message to yourself and those around you:  that is, that you matter enough to be taken care of.

You matter. That is what self-care is all about, in my opinion. It is not a selfish act. Prioritizing your health matters.

At the end of your life will you be happy that you accomplished everything on your to-do lists and were so busy you barely had time to catch your breath? Or will you be happy that you took time to smell the roses, watch the view or take a bath? I can’t answer that question for you, but I know how I’d answer that question.

I love my little corner of the universe 💕 #thatsky #bayarea #sunset #landscape

A post shared by Catherine Wohlwend (@coach_cat_) on

I Wish I Could Do That!

“I’m not the kind of person that works out.”

This is a thought I had in college and my early 20s.

“I wish I could do that!”

This was said to me when I was doing a workout last year on Thanksgiving morning.

It *really* struck me. The person that said this to me was in reality no different than myself. She had time, access to fitness equipment, and no children. A lot like myself.

For a moment I felt a slight sense of shame — was it bad that I was choosing to spend some time working out on the morning of a holiday instead of leaving early to spend more time with family? was it selfish? was it vain?

Given I’ve been working on my mindset practice for quite some time, I knew how to turn my shame triggering thoughts around. Because I exercise for so many reasons, I knew that I would not only physically feel better going into a huge Thanksgiving meal, but that I would calm any anxiety I had (family, traffic, cooking, etc.).

Here’s the thing: you get to decide what kind of person you are.

You get to decide to exercise. “I wish I could do that.” Is language that takes the power away from you. Linguistically, you are saying that you have no choice in the matter.

But the beauty of being an adult living in the free world? We choose our path.

There is not one kind of person that works out. There are people that run, people that lift, people that swing kettlebells, people that go to spin classes, people that go to yoga, people that do pilates, people that run 100 miles in the desert, there are people that ride bikes, people that hike mountains

Exercise is simply movement. The human body is, in fact, designed to move. For realsies. There is no one kind of person is allowed the privilege of being the “KIND OF PERSON THAT EXERCISES”.

You ARE that kind of person.

You ARE the kind of person that chooses to do something you love.

You ARE the kind of person that can decide to be joyful in your movement.

You CHOOSE to be that kind of person.

You choose to be this kind of person by the everyday small choices that you make. You choose to be this kind of person by developing habits. The difference between myself and the person who made the comments to me?

  • I wake up early and have a structured sleep schedule that I prioritize.
  • I don’t negotiate with myself about exercise, I simply do it.
  • I have found movement that invigorates my soul.

In life, we can be “victims” of circumstance or revel in the joy that is the wide open path of choice.

What do you choose for today? Remember, it’s the small choices that add up to something amazing.

The Scale is Not Your Enemy.

Trigger Warning:  If you have struggled with eating disorders this post may not be for you.

For all my teens and most of my 20s I thought bathroom scales were for other people.  I owned one in my early 20s when I first started exercising and used it to track my weight loss, loosely. And then I was depressed, lost my commitment to fitness and healthy eating and I started to gain weight again.

I didn’t use scales when I saw them and I looked away when I  was weighed at the doctor. I didn’t want to know how much I weighed. If I knew the truth, that meant something. It meant that I couldn’t hide, it meant that the truth was out there. It meant that I was a failure, it meant that I was “too big”. It was proof that I wasn’t normal, that I was different than my friends and that number on the scale was proof. I knew that I was different than most of my female friends already (when you’re nearly six feet tall, the jig is basically up), but the number on a scale was solid, factual evidence that I was different in a way that was bad.

I didn’t want to face all of those meanings. When you place that much negative importance on something, who would want to face it?

I remember talking to my best friend back in the thick of my war with the scale in my mid 20s and she mentioned that she weighed herself daily when she was trying to lose weight because it held her accountable. It motivated her to keep going. As she talked, I remember my stomach sinking a little bit at just the idea of it it:  it sounded terrifying. I was sure that if I did that, I wouldn’t be able to think about anything else during a day if it started with the anxiety of weighing myself. Looking back at my medical chart from the period we had this conversation I weighed in the mid 170s. Not much more than I weigh now.

A few years back I’d had a bit of weight gain. I could tell by how my clothes fit. I was working out pretty vigorously on my own and teaching BCSF, so I felt incredibly frustrated by this. I tapped into a dietician that I’ve known for years. I went into her office for some tests. And now she knew my weight. And we talked about it. It was out in the open. My palms were sweaty, and I felt ashamed. I should know better…right? I’m a trainer — I should be able to have a handle on this. Right?!

She calculated a few things for me and I learned some useful things, like how my resting metabolic rate was substantially higher than it would be based on norms, because of my high amount of lean muscle mass (a win!). She calculated my caloric needs. She offered to check in with me at a few points over the next few months to see how I was doing.

She knew my truth.

And suddenly I found myself weighing myself every other day. I still ate things I wanted. And the weight came off.

That was 3 years ago or so. And these days I still weigh myself a few times each week. And it doesn’t ruin my day.

A lot of my colleagues out there are teaching the world that the scale doesn’t mean anything, don’t equate yourself to a number. That it doesn’t have anything to do with your self-worth and that you don’t even need to weight yourself. They are all 100% correct. These are the women that I resonate with the most.

But, I’m here to offer another perspective. Burying your head in the sand, like I did, is also not a way to deal with this. Because isn’t that just another way to give the scale more power? To completely avoid something because you’re afraid of it? I just don’t think that’s the answer for many of us.

thescale

{my scale. see, it’s not scary! it’s pretty darn silly, if you think about it!}

I can weigh myself now, often, because I have done exactly as my colleagues have suggested — I’ve detached emotion from the scale. Now, when the number has gone up, I think about what I’ve done. Have I been eating more than usual? Have I been eating a ton of sodium? Did I have too much alcohol?

The scale is a tool. It’s one way to measure progress. It’s one method to keep on top of your health.  I think a few things contributed to my ability to change how I feel about the truth.

1. I Talked About It. Someone knew my truth. The number was out there and it was discussed. It was freeing, I realized.

2. Exposure. The more I started weighing myself, the less scary it became. It was one of my many things I did to take care of myself, like brushing my teeth.

3. Performance Gains. I was motivated by my increase in performance that I got from losing excess body fat.

4. Zero Deprivation. I was not depriving myself when I was losing weight. I didn’t see the scale as a symbol of unhappiness as I’d done in the past because it wasn’t a source of frustration.

5. It’s a Tool. Accepting the scale as a tool, as an indicator of how I’m doing on a purely scientific-type way is the ultimate freeing force in this for me. I’m not a terrible person if I eat Pho one night and then see a 2-pound weight “gain” the next day. I simply realize that Pho has an insane amount of sodium in it and that likely I am just seeing water weight. I’ve actually gotten to the point where this kind of thing amuses me.

6. Self-Worth & Confidence. My teens and 20s were a struggle, so it’s not a surprise to me that something so simple as knowing my weight had the power to deflate me. Feel confident in my life overall, in myself in knowing I have a path that I am happy to be on, removes the power of 5 pounds, 10 pounds. Happiness is more important than a number on a scale and now I realize that.

flexpower

Does the scale scare you? Tell me your struggles. The truth is powerful when it’s spoken out loud. We are only scared of things if we let ourselves be scared. We do not need to let inanimate objects tell us our self-worth. We don’t need them to conflate success with a number. They are what they are. They are numbers. Your weight is no different than your blood pressure, your cholesterol, your glucose level. They shouldn’t be equated with self-worth, but they do matter to your overall health.

If the scale scares you because you’re afraid it means something about who you are. Stop. Breathe. It’s about your health. Not about who you are a human being. Please don’t believe for a moment that the scale measures your humanness. The scale is a measure that isn’t meaningless, but it also isn’t meaningful about who you are.

 

When Did Bananas Become a…Controversy?

There I was minding my own barbell when right next to me the other gentleman in my class was sitting down to catch his breath. He was struggling, but putting in some amazing work and effort. The trainer for the class was checking in with him about his nutrition. One of the first things he asked this gentleman (he was clearly struggling with a lot of extra weight) if he was still eating bananas for breakfast. When he admitted that, yes he was, the trainer shook his head and started going into detail about all the bad qualities of a banana and why this was a bad choice.

 

I looked around. Was I the only one hearing this? Are bananas really the biggest battle this gentleman is facing?

Let me be clear: bananas are not his enemy. And they aren’t yours either.

Bananas are starchy and contain natural sugars. They are also delicious, satiating, widely available and highly convenient. They offer quick energy. They are not made in factories.

Fun fact:   apples have nearly as much sugar as bananas – the make-up of types of sugar is slightly different, but have you ever heard someone discourage someone from eating an apple? I think not, since an apple a day keeps the doctor away…right?

Perhaps if you’re lucky, you haven’t been privy to the villianizing of bananas. But the example with the gentleman above is not the only time I’ve experienced this phenomenon. Bananas are not Paleo, they’re not Whole30 approved and they show up on “Do Not Ever Eat” lists of many other eating plans.

Why is this? In my opinion it’s nitpicking. It’s someone deciding that micro milligrams worth of natural sugar are your enemy.

Unless you are diabetic, are allergic to them, or have another health condition, trust me when I say that bananas are not your enemy.

Let me give you a few reasons why:

  1. Food is never neither evil or perfect. That is because your choices shouldn’t be placed in a moral discussion. Food simply…is. When we put labels on whether our food is good or bad, we are essentially placing that label on ourselves and then we end either feeling that we are “good” or “bad” for eating a particular thing. I.e. “I was so BAD this weekend!” Why? “I ate pizzaaaa!!” Zomg! You are not bad because you ate a food. You are bad if you cut someone off on the freeway 😉
  2. Bananas have in the realm of 90 to 130 calories. In the scope of your nutritional day, this is small. If you’re eating 2,000 calories a day, this is 10% of your eating day. It is literally small potatoes. Fretting over this small thing is quite literally not seeing the forest for the trees.
  3. When it comes to losing fat, the bigger picture always wins. There is room for all kinds of things in your diet when you are creating a caloric deficit. Even bananas!
  4. Sugar from fruit is not your enemy. There, I said it. Unless you are mowing down 10 bananas a day, you are not going to exceed your daily recommended amount of sugar, trust me.
  5. Unless you’re a super athlete or have another need to pay attention to the micro-breakdown of the different kinds of sugars in a banana, it doesn’t matter for you. And to be frank, I am not even sure an athlete would care that much. When you’re working at elite levels, the amount of food one needs to sustain themselves can be mind-boggling.

I am not saying that everyone needs to eat bananas, by any means. In fact, I can think of a few reasons to not eat bananas (ecological footprint, etc.). But, they are okay to eat if you like them. There is no reason, ever, to ban a food that is so simple.

Labeling foods as “good” or “bad” is a slippery slope to moralizing food, which in turn becomes a judgment on yourself and others. And when we place these limits on food, it becomes a source of guilt or shame when we do eat them. It can also open to gate to binging because we “failed” at not eating all the “good” foods that we were supposed to.

Does that last paragraph make sense? If not, please go back and read it again.

It’s my opinion, that you should always eat what you like. Just like this famous guy said: “Eat food. Not too much. Mostly plants.” –Michael Pollan

Healthy Holiday Brunch Menu

On Sunday I hosted a brunch for my lovely BootCampers. It was really great to get see so many of them in clothes other than yoga pants!

brunch spread 2

Much to my relief, they all seemed to enjoy my spread quite a lot and asked for the recipes, so I thought I’d share my round-up for a healthy-ish brunch!

SLOW-COOKER STEEL CUT OATS

I looked up several recipes and just ad-libbed my own version. I made triple this amount, but this is the ratio that I used. Recipe below would be about 3 to 4 servings.

  • cooking spray, butter or coconut oil (for coating the slow cooker)
  • 1 cup steel-cut oats
  • 1 cup water
  • 3 cups milk (I used 2% regular, but you can use any that you like, Almond, coconut, etc.)
  • 1 chopped apple
  • 1 teaspoon vanilla
  • 1 teaspoon cinnamon
  • ¼ teaspoon salt
  • EDITED TO ADD: Oops, I forgot to include the timing directions, yikes! Your slow-cooker should be set to LOW and this should take about 7 to 8 hours to cook, so overnight is great and it’s nice to wake up to the smell and a warm breakfast. If you haven’t used your slow-cooker a lot and are nervous about it, it is often recommended when you make this recipe the first time to do so during the day when you can check on it. I did overnight for my first run, though, and it was just fine.

You’ll notice that I added no sugar or sweetener to this! And I really don’t think it needed any added, to be honest. I think this is partly because I used such a high ratio of milk to water and the natural sweetness from the milk helped. A lot of recipes did a more 50:50 ratio, but I wanted the oats to be creamy and it worked! I had never made these before and will definitely be making it again. SO GOOD.

BUTTERNUT SQUASH, KALE & SAUSAGE FRITTATA

I used this recipe from the Williams Sonoma website. I rarely follow recipes verbatim, but I did in this instance and it turned out great. I think this is the one thing that everyone unilaterally enjoyed. I only regret not making two fritattas!

BERRY SALAD

Super simple!

  • 6 cups of fresh berries
  • 1 to 2 tablespoons of honey, heated up so it’s fairly liquified
  • 2 to 3 tablespoons of chopped, fresh mint

Toss this in a bowl and you are set. I had leftovers and felt this was especially tasty the next day on yogurt, because the berries had naturally macerated quite a bit, which would make it a great thing to do for weekly food prep methinks.

Also of note:  no, I don’t think berries need sweetness added from the honey, but it adds a nice festive touch and also (in my logic) helped make it a cohesive salad.

HEALTHIER BANANA BREAD WITH COCONUT

I used this recipe verbatim. The blogger claims it only has 115 calories per slice, so that definitely is pretty low compared to most banana breads. It also is pretty light and fluffy in its texture, which is due, I am sure, to the egg whites. I didn’t end up needing the 2 tablespoons of milk, either.

Of course, we also had plenty of mimosas, too, because I am fairly certain that is like, a requirement for Sunday brunch.

photo 1

All in all, this kind of spread is a good nod to my general eatin’ philosophy:  healthy without being crazy restrictive, lots and lots of flavor, whole foods (2% milk! whole milk ricotta!) and home-cooked. Nom nom, y’all!

Is Exercise a Punishment?

This summer I went on a date with a very normal San Francisco guy. He worked in tech and really was hoping to make the leap to his own start-up — so yes, he really was that typical of SF. As we talked he bottom-lined me and asked: “So, tell me, could you actually date someone that doesn’t workout?”. I truthfully answered that I don’t need a partner to be as enthusiastic as I am about kettlebells and perfect squat form. If anything, it’s nice to have someone at home that wants to talk about something other than workouts since it’s pretty much what I think about 40+ hours a week. And I’ve dated men that were competitive with me when it came to fitness knowledge and application – to say that was frustrating would be a vast understatement.

 

The tech guy went on to tell me that he had a personal trainer a few years back and was in the best shape of his life due to the grueling workouts he went through. But he was no longer interested in working out, pretty much ever again. Not sure if he was joking or simply trying to get a rise out of me and always willing to give someone a chance, we texted throughout the following week to set up another date. At one point he sent me a message complaining about walking up Potrero Hill to his apartment at the top. I tried to make a joke to really suss out how serious he was about this and to nudge him with the idea that going uphill is something I enjoy a lot. But his heels were dug in: this was something he clearly felt was worthy of a complaint. At this point, I was certain that we wouldn’t be a good match.  To have the health and ability to be able to do this sort of thing is a true gift that not everyone has.

view potrero hill

Because to me, exercise is actually self-care. Movement is something we need to do to take care of our bodies to live healthfully and happy for the entirety of our lives. It is a gift we are endowed with to do things like hike up Potrero Hill or Macchu Pichu, but, it is also something akin to brushing our teeth, flossing, doing our laundry, going to the doctor for regular check-ups and so on and so forth. That is to say, it’s necessary, not optional. As with any commitment, sometimes we may enjoy it, sometimes we may not. But it is never something that should be a punishment. And if you don’t enjoy the way you are exercising, change it. If your needs change due to illness, injury or disability – change it, don’t give up, just know that sometimes in life you will have to adjust the way you workout. Women have babies, people get hurt, we get older. It happens and we simply need to adapt.
Continue reading “Is Exercise a Punishment?”

Is Your House on Fire?

A few weeks ago I was at my dog park and it was later at night, around 9pm. I’d had a long day and felt my pup deserved an off-leash romp, even if that meant going in the dark. I didn’t expect anyone to be there, but an older woman was there with her two rascals. We started talking and before long I learned that as a young adult she had been a nun. It made sense, actually, she definitely had the demeanor of someone that had listened a lot in her life. The kind of listening were the words don’t matter so much as the space between the words.

Before you know it, she was telling me a story of someone she knew that was getting a divorce. She said that it seemed clear that the marriage had been over many years before, but that her “house wasn’t on fire yet” but that recently it had gone down quickly, all the way to the ground.

This concept of a house needing to be on fire before someone is motivated to truly change really struck me.

In terms of health and wellness many people don’t change until their house is on fire. They wait until their cholesterol is so high that it requires medication. They wait until they can’t climb a flight of stairs without losing their breath. They wait until the 5 pounds of holiday season weight has become 20 the next July.

And this makes sense. Life is busy, complicated and sometimes just getting by feels like you are winning at life. Treading water is better than drowning. I heard that and I feel that, too.

But we all know that it doesn’t have to be this way. Is there an area of your life that feels like that? Are you barely keeping your head above? Let’s focus on that and let’s try to change before your ship is totally sunk. Let’s stop before your fire begins — it’s so much easier to re-decorate a house than it is to re-build it, right?

If your area is fitness and healthy eating and you are just keeping your head above water right now, let’s do these three things this week to ensure we catch you before your house is engulfed in flames:

1. Focus on ADDING in one healthy eating behavior. That could be eating one huge salad a day with a lean protein. That’s it. Don’t change anything else in your diet, just ADD this salad.

2. Add in a high-intensity-interval training session to your workout week. Don’t change anything else you’re doing workout-wise. Just ADD this in. This can be some sprint repeats, hill sprint repeats and anything Tabata-style, like intervals on a spin bike. Shoot for a 20-minute session. Yes, that’s it!

3.  Spend one hour a week doing a relaxing self-care focused thing for yourself. This could be a leisure walk, a yoga class or podcast, or meditation — you can break it up into 10 minutes 6 – 7 days a week, too. 

Commit to this House on Fire Challenge for one week and tell me how it goes! If you need ideas on some high-intensity workouts to try, just ask!

kettlbell