Tag: mind

I spent a large part of my young adult life wearing blinders. This wasn’t a conscious choice. I was responding to the strong influence of a culture that convinced me I needed to be part of the norm. Like most young adults, my main goal in life was to fit in and be liked, so I did what most people do. I compromised my gifts, ignored my intuition, played by the rules, and stayed safe.

Now that I’m older and have been through some eye-opening life challenges, the blinders have come off. I was in part unwillingly stripped of fantasy and false beliefs, but also consciously driven to see what had been hidden from my view for so long. Getting divorced and receiving a cancer diagnosis within the same year definitely jarred me out of my haze, but these life challenges also primed me for viewing life through a different lens. The blind faith that I had held for so long was eradicated by reality; once I saw the truth, there was no turning back. Sometimes I miss the illusions of life, but I also know that facing the truth of things has deepened my connection to everything–including myself.

You may be untouched by some of the life-changing experiences that knock off the blinders, but that doesn’t mean you can’t see what you’ve been missing anyway. You’re not alone in maintaining invisible belief systems that shape your perceptions and drive your choices. We all unconsciously inherit these beliefs from popular culture and through socialization. All of us unknowingly act against our core values, our own interests, and the interests of others to accommodate to the norm. It’s much easier to go along with the crowd than to forge a unique path all alone, but you pay a price for conformity both personally and globally.

The one area of life we remain most blind to is our habits of consumption and waste.

Food just appears on our grocery store shelves, we flush our toilets without a thought about where that waste goes, and we throw out heaps of trash without questioning where it will end up. This isn’t because we are cold-hearted or don’t care. We simply don’t inquire because we’ve been conditioned to believe that it’s not a problem or our concern. Change is hard for everyone, and self-induced change is even more difficult. Making a shift in your lifestyle choices may not seem like it would have an impact on the greater good, but it actually does, because your actions and behaviors have a ripple effect that spans the world.

You don’t have to make any changes today, but it’s important that you become aware and conscious of your own beliefs, values, and interests around how you live. It’s your human right and responsibility to know the truth behind what you consume and the impact your actions have on the world.

Here are four ways you can begin to shift from being a blind consumer to an aware consumer and ultimately change the world as we know it:

Explore where your food comes from.

It helps to “buy local,” but raising your awareness about how your food gets from its original state into your body is essential for your own health and the health of the world. Ask about the vegetables you buy, watch a video on how animals are raised and treated on factory farms, or simply look at the back of a package of food to see the ingredients and the process it took to get the product to you. Keep in mind that you’re spending your hard-earned money on the food that you’re depending on for your health. Make choices with that in mind.

Practice zero waste.

You can do this for a day or a week to get a sense of how much you personally consume and throw away. Challenge yourself to go for a period of time without producing any kind of waste. You’ll begin to notice how much unnecessary packaging you buy and how easily you use a product only to throw it away. We are an over-consuming culture, so getting a sense of your own personal contribution is a big step.

Ask yourself, “Do I need it?”

When you go to buy something over the next week ask yourself if it’s a want or a need. We often buy things because we feel we need them when actually we could easily live without them. I never thought I could live without eating meat before becoming a vegan, but I’ve been amazed at how unimportant it was for my diet and personal pleasure. You’re being sold things every day through multiple different mediums, so you have to think critically to get out from under the conditioning all around you.

Do other things.

The pull to purchase and consume is so ingrained in our psyches that we have to make an effort to become aware of the impulse before we can change it. Consumption can be an addiction, so behavior change can only happen if you reflect on your actions before you take them. There is a moment in time between the urge and the action that offers an opportunity to do something different. Take advantage of that moment by choosing a walk over shopping or reading instead of watching junk television. Redirecting your actions will help you form new habits that could potentially improve your well-being and that of the world.

Now that the holidays have come and gone, and the long, cold winter season has fully set in, it is not uncommon for feelings of sadness and depression to follow, even in people who are typically happy and content with their lives. Believe it or not, those feelings might not have anything to do with what’s going on in your personal life. Instead, they may be the result of seasonal affective disorder (SAD), a condition that affects three million people each year.
Researchers aren’t exactly sure what causes SAD, but they do know that it traditionally comes on during the winter months and is more likely to manifest itself in women than men. The condition also seems to have some connection with the sun, as the number of diagnosed cases increases the further you move away from the equator. During the winter months, those areas tend to have much shorter days, with less exposure to sunlight.
Symptoms of SAD include feeling tired, moody, and anxious, along with a general lack of interest in most activities. It can also bring on a growing sense of pessimism and boredom and a decreased sex drive. To make matters worse, SAD can also lead to a tendency toward oversleeping and overeating, with deep cravings for carbohydrates such as bread and pasta. This can ultimately lead to weight gain, which further fuels the feelings of depression and moodiness.
Treatment for SAD often includes light therapy, which uses a device called a light box to create artificial ultraviolet light that can help reset the body’s natural clock, in turn helping to improve your sleep and general mood. Some doctors will also prescribe antidepressants or other medications to alleviate the symptoms.
But there is a more natural way to combat seasonal affective disorder that has also proven to be very effective. Simply heading outside for some much-needed exposure to sunlight and fresh air has been shown to lessen the impact of SAD or help people avoid it altogether. It seems that the light of the sun, even on cloudy days, can go a long way toward making us feel much better.
In addition to getting more exposure to natural light, exercise can have positive benefits as well. Working out regularly helps us feel more energetic and burn calories, and has been shown to fight depression. Those are all qualities that are essential to staving off the effects of SAD.
If you find yourself feeling a bit moody and depressed this winter, it could be a result of seasonal affective disorder. Why not plan on including a few outdoor activities in your daily routine to help your condition? Something as simple as a short run in the morning or a daily walk during your lunch break could make all of the difference. Obviously, you’ll need to dress appropriately for the weather, but with the right clothes you’ll find that you’ll be plenty warm, especially once you get moving.
SAD is a real concern for millions of people, and it is definitely not something to take lightly. But fortunately the treatment is a simple one that can have dramatic effects. Go outside, get some exercise, and before you know it you’ll be feeling like your old self again.

We all get angry. Whether it’s at the driver who cut us off in traffic or at the obnoxious person talking on a cell phone in a movie theater, all of us know what it’s like to feel irritated. Although some of us may be more prone to extreme anger than others, there’s not a person alive who hasn’t felt mad at someone or something. The irony is that while anger is a universal emotion, it almost always has a negative stigma associated with it.
Women in particular often feel shame when they experience anger, as they may feel that it makes them a bad person or signifies that they aren’t handling a situation properly. Just the word “anger” can bring to mind images of physical retaliation, violence, and abuse. However, there is a clear distinction between feeling angry and behaving aggressively. Of course hitting, punching, or harming someone is never appropriate (with the exception of self-defense), but when it comes to the emotion of anger, there are actually some practical benefits to it.
While aggression is damaging to relationships, the internal cue of anger can actually be empowering.
The main advantage of feeling angry is that you have a natural, physiological signal that something is wrong. Anger is just information in your body telling you that something needs to be attended to. It doesn’t need to be a moral issue at all. Anger can motivate you to take a stand or set a boundary if necessary. For example, if you’re being mistreated by a colleague at work, you likely will feel angry as a response. If channeled properly, this emotion can help you advocate for yourself and address the problem.
So since it’s not “bad” to feel anger, what’s the best way to express it? In a word: directly.
If someone in your life is making you upset, it can be beneficial to approach him or her and say, “I’m mad at you.” This may sound harsh, but it’s so much better to be forthcoming than beat around the bush. If you don’t address a problem directly, you’ll address it indirectly. When you feel that anger creeping up (and we all do at times), practice saying, “I’m mad,” “I’m angry,” or “I’m upset.” Communicating this assertion may be uncomfortable, but it actually shows that you value the other person enough to express what you’re truly feeling (instead of simply ignoring him or her).
There’s an important distinction to be made between being legitimately angry and just complaining. Although there’s no shortage of problems in our world to vent about, constant negativity brings everyone down, so I’m not suggesting you whine or grumble. But still, if someone that you’re close to has said or done something that makes you angry, I encourage you to not ignore that feeling but instead to use it to problem-solve. We may have been socially conditioned to suppress this emotion, but I’m of the firm belief that those who are unaware of their anger or try to conceal it actually end up creating more problems for themselves. Bottling up negative feelings is harmful to your relationships and your emotional well-being. By being honest and addressing a problem, you can maintain–and even strengthen–your connection with another person.
Please don’t get me wrong here. I am not saying that it’s good to frequently become (irrationally) angry at small things. Yes, people can overreact, and yes, there are certainly individuals who have a real problem with anger management. I am simply saying that when you get angry, take a closer look at the reason, and determine how you can best use this feeling to make a positive change.
It’s a really important emotion, so don’t ignore or bury it!
What are your experiences with anger? What underlying challenges or needs is your anger masking? How can you use this emotion to problem-solve in your relationships with others?

Our culture places a great deal of emphasis on the physical, specifically our bodies. How many weight loss, nutrition, or fitness magazines have you seen? I’m guessing it’s a lot. And while some of these sources can offer valuable insight, they can also make us resent and fault-find our own physiques.

Women in particular are so critical of their bodies. I’ve never met a woman who wasn’t at least a little insecure about her body. We may create faulty “if/then” statements, such as, “If I lose 10 pounds, then I’ll finally feel confident.” I validate the desire to be healthy and fit and to put one’s best self forward, but I also think there’s an even better way be at peace with ourselves unconditionally.

One thing we can practice doing is loving our body “breed.”

It may seem a bit odd to think of yourself as part of a breed, but consider that everyone has different genes, shapes, and structures. Some people have bigger frames or bones, while others are more petite. I’ve exercised regularly my entire life, but I’ve never gotten taller. It may be tempting to dream of a body that’s unattainable for us individually, but by accepting our breed and what we’ve been given, we can love our bodies a little bit more.

Another tip is to view your body as an instrument and not as an ornament.

There seems to be such an obsession with how we look–the mere appearance of our bodies, but there is so much more to it than that! Think about all the incredible things they do for us every day. Even the simple, everyday functions of walking, breathing, and eating are amazing if you stop and think about it. Your body is a miracle capable of providing you with life. We can go our whole lives without really appreciating what they can do for us. So the next time you find yourself regarding your body with a critical eye, stop to consider how good it is to you.

Unsurprisingly, the media can be a major threat to our body image. We are bombarded with images of beautiful, slim women who seem to have it all. But it’s so critical to realize that what we’re viewing is not reality. These individuals have spent hours in hair and makeup, likely work with a personal trainer, are under perfect lighting, and are almost certainly airbrushed (sometimes beyond recognition). You do not have to look like them to be beautiful. In my clinical practice, I’ve observed that even women who have extremely thin bodies are not always happy; those who struggle with eating disorders may have the physique of someone on a magazine cover, but they unfortunately usually loathe their own bodies.

Be wary of the media messages about the ideal body, and push back against them in your own mind.

Finally, I encourage you to focus on your health (instead of obsessing over pounds, inches, and what the scales tell you). Treat your body right by eating nutritious foods, exercising regularly, and getting enough sleep. All of those tried-and-true tips really can go a long way to help you feel good! If you do need to make changes to your body, make sure to do so in a moderate, realistic way, not by starving yourself or obsessing over exercise.

The kinder you are to your body, the kinder it will be to you.

Our bodies can be a serious source of distress, but fortunately they can also be a great source of strength. Continually remind yourself how lucky you are to have it, and how we are constantly exposed to a distorted perception of what the ideal should be, and then find ways to treat it right.

As most of us know, our health and well-being go well beyond the body, but it’s part of the human condition to focus on what we can see, and neglect what lurks beneath the surface. As a culture, we address our symptoms of ill health from a Western perspective by rushing to the doctor when we start to feel bad. While it’s always good to check with a physician about changes in your health, it’s also important to pay attention to any underlying causes that might be contributing to the problem. When we can consider the body to be a messenger of information about the state of our overall well-being, and not a well-oiled machine that breaks down every once in a while, we can take a more holistic view of our health.

As a therapist, I’m trained to look beneath the surface. While I always consider the presenting problem, my ears are listening for something more than what is being said. We call this a meta-communication because it’s information that comes from a more unconscious or subconscious place.

When I hear that someone is feeling depressed, unmotivated, anxious, or just “off,” I will always consider a deeper influence beyond the obvious. We are much more than the sum of our parts and have many internal needs that stay hidden from view. When these needs go unmet for too long they become bigger and are eventually impossible to ignore. These unmet needs manifest in physical symptoms, which is a sign that something needs to shift.

As a culture, we are quick to attribute many of our health issues to stress, poor diet, lack of exercise, or a past life challenge. We focus on the explicit factors and forget about the implicit catalysts that might be contributing. More often than not, these underlying needs are suffering from deprivation and neglect because we value other aspects of our health more and because we are taught that fixing the physical will resolve everything.

Working out regularly helps with mood, but it won’t solve the problem of your sexless marriage. Eating well will help you feel stronger and more alert, but it won’t heal the pain of isolation. Natural human needs must be nurtured and fed in the same way your muscles and brain need nourishment.

Each of us has different needs, and the depth of need varies from person to person. However, there are five basic needs that most of us neglect either because we’re too busy or it’s too hard.

Solidarity

Feeling a sense of unity and sharing a common interest with other like-minded people is essential to your health and well-being. Having a sense of belonging and actively participating in a cause or joining others around a shared value generates a sense of purpose and meaning in one’s life. Without solidarity, we feel alienated, purposeless, and eventually uninspired. Take part in a cause that’s close to your heart by joining a group, becoming an activist, or simply sharing an experience with others who believe in the same thing.

Laughter

Research has shown that laughter is good for your health. We all have a good chuckle here and there, but laughing should become part of your regular health regimen. Laughter encourages relaxation by releasing chemicals in the brain that produce a feeling of well-being. Laughter also reduces anxiety, tension, and depression, and it has been shown to mitigate serious diseases such as hypertension, heart disease, and diabetes. Make laughing part of your regular routine like taking your vitamins or going to the gym. Swap out one day of exercise for a visit to a comedy club, or make watching a funny movie something more than an excuse not to do something more productive.

Creativity

Whether you consider yourself to be a creative person or not, having some artistic outlet is essential for your well-being. We all have a deep need to express ourselves, and doing that verbally is not always possible. Many people suffer silently because they think the only way to share their experience or feelings is through talking, but doing the simplest creative project can shift mood and self-perception greatly. The creative process can also generate great insight into areas of the psyche that may not be reachable otherwise. A simple sketch, collage, or even coloring in a coloring book can be fulfilling.

Connection

One of the most profound needs we have as human beings is connection. We are wired to be in relationship to others, and without that sense of connection we suffer. Feeling disconnected is one of the most common causes of depression and anxiety, but its role is often overlooked. Connection is personal, and it doesn’t have to be with other people. You can connect to a pet, nature, a character in a book, or through music. Feeling connected is having a sense that you’re not alone, and there is something beyond yourself worth looking toward. Try adding one form of connection to your routine and notice the shift in how you feel.

Nature

We all have natural human needs that involve the basics of getting some sun on our skin, breathing fresh air, and seeing the sky on a daily basis. There are so many days that we never go outside, or we can go months without stepping foot into a natural environment. Being in nature has been shown to reduce stress, calm the mind, lift the spirit, and heal trauma. Making time for a natural experience should be a common prescription from every doctor, and we are getting close to that being a reality. Get outside in some form every day because your health depends on it.

“You think too much.” This line would definitely make the short list of things people tell me most commonly. I’m a teensy bit cerebral.

If they issued PhDs in Overthinking, I’d have earned mine a long time ago. If analyzing were an Olympic sport, I’d be a gold medalist. And if my mind were a game, it’d look like Twister crossed with chess and ping pong.

I’m a teensy bit cerebral, which is great for solving problems and critical thinking on the job, but not so great when it comes to engaging in everyday life. “Cerebral” can teeter on “neurotic” and “high-strung” in a hurry.

I still think a lot. But a few years ago I committed to embracing spontaneity, insecurity, change, and the unknown–which has helped me lose a lot of the anxiety associated with overthinking.

Here are some important things to remember before you finally forget the 15,000 variables and just go with it.

Every decision will have its flaws.

We have a tendency to think that there is a perfect decision out there for us to find–and if we ruminate enough, we’ll locate it. If you can’t decide on a grad program or a car to buy, and you’ve been thinking it over for weeks, trust me: You’re in too deep mentally.

Overthinking a decision usually has more to do with your insecurity about stepping out into the unknown than reaching the best possible decision. You can think of all the potential flaws–the car doesn’t get enough gas mileage, the grad program is pricey, etc.–but at the end of the day, life is full of flaws and imperfection. Committing to a decision and trusting that you can handle whatever comes next is better than paralyzing yourself in the middle of a million reasons it may not be the right choice.

Go with the flow and the flaws.

Every plan will have its bumps.

Overplanning is a cousin of overthinking. But when is the last time you executed a step-by-step plan exactly as you mapped it out beforehand? That’s right. Never.

If you plan everything, you’ll wind up thinking there is a “right” way for the baby shower to go. Or you’ll be furious when the house isn’t built on the exact schedule you originally stated. But this just leads to anxiety and rigidness. Sometimes the best moments happen in the midst of unexpected circumstances when you can just relax and make gut decisions right there in the moment.

Follow your plans and intuition.

Every person is not upset with you.

Overthinkers are marvelous at creating imaginary little scenarios that are not 100 percent true. Maybe they send an email to their boss (which perhaps sounds a little short in retrospect) and there’s been no response for two and a half hours. To an overthinker, the boss is clearly upset. Daily interactions become a series of mental minefields.

Men and women interact all day, every day, rubbing each other the wrong way sometimes, before letting it roll off their backs 9 times out of 10. For the most part, people do not walk around pissed off at everyone in their lives. If you believe a coworker’s or friend’s opinion of you hinges on every interaction you have with them, you will never feel settled operating in the world. And you’re placing too much importance on your role in everything.

Let it go when you’ll never know.

You never have the whole story.

My dear overthinker… The reason we analyze is because we are constantly processing information. We always have bits of evidence that we are attempting to assemble into a larger picture. The problem is, life’s puzzles are always missing pieces.

We have a series of texts or interactions that we can take at face value, but we don’t know a person’s underlying intentions. We know the circumstances of the present, but we don’t know what they’ll be in the future. We know how a plan should be executed, but we don’t know if a problem will pop up or someone will ask for a change.

Forget overthinking, and start favoring action over analysis.

If you feel mostly confident in your decision, make it right then.

If there’s no new information, don’t think about the situation–get on with your day.

Make your plans in pencil, not permanent marker, and move ahead.

Get comfortable with insecurity. Once you do, you’ll lose the anxiety, save time, and feel more confident knowing you can just go with it.

Just about everyone loves a good song. Whether you’re watching The X-Factor, The Voice, or Glee, or singing in a choir, a karaoke bar, the shower, your car, or on stage, there’s something almost magical about the combination of words and music. Actually, it’s more than magical. There’s a growing body of research suggesting that singing—especially in groups—has some very significant and positive physical and psychological benefits. Let’s take a look at some of them.

It’s an auditory pharmacy.

Singing influences levels of several important hormones. It stimulates the release of endorphins, which are associated with feelings of pleasure, and oxytocin (also released during orgasm), which reduces stress and anxiety. It also appears to reduce levels of cortisol and cortisone, which has the effect of reducing stress. Oh, and you don’t have to be a professional singer—or even have any musical talent—to reap these benefits. Researcher Betty A. Bailey and a colleague at the University of Sheffield in England studied a number of choral groups of varying skill levels, including some with no training at all. Their conclusion? Singing “can produce satisfying and therapeutic sensations even when the sound produced by the vocal instrument is of mediocre quality.”
Even audience members can enjoy the benefits. Aaron Williamson, a researcher from the Royal College of Music’s Centre for Performance Science, found that while listening to music, people’s stress hormone levels (cortisol and cortisone) decrease. Listening also leads to “reduced negative mood states” (audience members have fewer feelings of fear, tension, confusion, sadness, and anxiety) and “increased positive mood states” (in other words, they feel more relaxed and connected).

It’s an acoustic gym membership.

A study published in the journal Music Perception found that singers enjoy “positive long-term cardiovascular and pulmonary changes…as singing requires repeated contractions of respiratory muscles.” A number of other studies have documented that since singing is an aerobic activity, it improves circulation, increases oxygen flow, lowers blood pressure, and gives your heart, lungs, and abs a nice workout. Studies at the University of California, Harvard, and Yale have found that choral singers have stronger immune systems and longer lifespans than those who don’t do as much singing.
Compared to a control group of non-singers, those who regularly participated in a chorus made fewer doctor visits and took less prescription and over-the-counter medication.
Singing can also make working out less painful. When I was in Marine Corps boot camp, my drill instructors would lead us in a never-ending repertoire of call-and-response songs about girls, sex, jumping out of planes (sometimes in the same song), and more. The lyrics were moronic, the melodies monotonous (mostly because all the songs had the same one), but those 10- and 15-mile runs went by awfully quickly.

It’s an aural fountain of youth.

Whether you’re young, old, or somewhere in between, singing helps with social bonding, memory, and overall cognitive function.
Bottom line? If you’re feeling stressed, unhappy, or even a little lonely, grab your air microphone and belt out a few tunes. If you can do it with others—even if it’s just a few of your buddies on a road trip—so much the better. But even if you’re all alone, you’ll feel better, get healthier, and possibly live longer.

It’s never fun to hear criticism. Having another person give negative feedback can take its toll on our sense of peace or self-worth. It can damage relationships or leave us feeling insecure. However, criticism is an inevitable (and even necessary) part of life. Fortunately, there are strategies you can use to keep it from causing permanent harm to your peace of mind. Here are a few tips to handle criticism without falling apart.

First, consider the source.

Who has given you the feedback? If it’s a boss telling you that you need to step it up at work, then of course you’ll want to take the feedback and make certain changes. If a loved one or close friend gives you criticism, you’d do well to truly listen to what he or she has to say. However, if the person who has criticized you is someone you don’t know or particularly care about, try to brush off whatever harsh comments you’ve received. Not everyone’s feedback is valuable, so decide whose you’ll take to heart or whose you’ll choose to disregard. Also, some people are apt to criticize (almost) everything and everyone. If that is the case here, don’t take it personally. With time and experience, you can get better at not letting someone’s careless words get you down.

Another way to soften the blow of criticism is to decode the underlying emotional message that is being expressed.

Beneath the words, is there a need or frustration that the other person is concealing? For example, my friend recently received an angry email from her co-worker, “Lindsey,” who blasted her for leaving a project partially unfinished. Although my friend was somewhat in the wrong, the cruel words of the email she received far outweighed her “crime.” Fortunately, she was able to take the criticism in stride (though it did hurt) and see her co-worker’s underlying frustration. In my friend’s response, she stood up for herself, but also validated Lindsey’s concern. The two women were able to resolve the problem and move past it. When it comes to criticism you receive in your life, as difficult as it may be, try to decipher and validate what the other person is truly feeling. This can help put things in perspective.

When handling negative feedback, it’s vital to separate your worth from your performance.

We all have inherent value simply because we exist. Our worth is constant, but our performance (or behavior) may fluctuate from day to day. We all have peaks and valleys. When others give us feedback, they are usually criticizing our performance. Remember that someone’s words about your behavior bear no influence on your worth. Keeping this in mind will help you be more open to feedback that can help you improve your performance.

Finally, when it comes to accepting criticism, know that you are the judge.

You get the last say. You have the right and the privilege to figure out if there’s any truth to the criticism that you can learn from and apply, or whether it’s invalid and not something you need to worry about. By carefully evaluating someone’s words about how your performance may be deficient or imperfect, you can take the good and leave the bad. Ultimately, it’s up to you whether the feedback is important enough to truly consider.

I know from personal experience that criticism can really sting and cause us to doubt ourselves. Hopefully, these tips can help you recover from someone’s (harsh) feedback, take things in stride, and preserve your happiness and sense of self.

When it comes to running, there are countless books available to fill your bookshelves. Books about training, books on setting personal records, books about nutrition…you name it. Everything you’ve ever wanted to know about running, you can find in a book. Personally, this is the type of information I like to scour the endless depths of the internet for. When I settle down with a book, I’m looking for something entertaining, something inspiring, and something motivating. While there are also countless options in that department, I wanted to share five of my favorites:

The Terrible And Wonderful Reasons Why I Run Long Distances

Okay, I’m starting this list off with a comic book. Why? Because we all deserve to laugh, and laugh frequently. Author Matthew Inman of the popular comic strip “The Oatmeal” has hit the nail on the head with this book. Inman starts the book off describing “The Blerch”, the voice inside of his head (brought to life as a chubby cherub-type character) that constantly tells him to quit running and sit on the couch eating junk food instead. He continues the book with hilarious stories, grievances, and anecdotes that every runner can relate to, such as over-accessorizing for marathons. Note: This book is not for those easily offended by salty language.

Running On Empty

Think a marathon is far? Or a 100-mile race? How about running 3,063 miles, the width of the United States of America, in only 52 days? Sounds almost impossible, but at the age of 57, Marshall Ulrich did just that. In his memoir, “Running on Empty,” Ulrich describes not only the preparation but the daily struggle it took to accomplish such a feat. From blisters to love to trash-talking events that occurred with a friend/rival…Ulrich describes it all. This adventurous read will make your next three-mile jaunt around the neighborhood feel effortless.

Born To Run

You may know this as the book that created an almost cult-like following of newly converted barefoot runners. In “Born to Run,” author Christopher McDougall tells the true story of the time he spent following the Tarahumara Indian tribe of Mexico’s Copper Canyons. McDougall tries to uncover the secrets of the Tarahumara and their unrivaled running capabilities. How are they able to run hundreds of miles with very little, yet runners elsewhere with loads of science and technology literally at their feet cannot? McDougall’s storytelling will suck you in, and the tales of the Tarahumara’s incredible endurance will make you want to run out the door and not stop, for you too will feel as though you were born to run.

Finding Ultra

Okay, okay…this one crosses over into triathlon territory, but it is well worth the read. Accomplished ultra endurance athlete Rich Roll tells the story of how he went from being overweight and extremely unhealthy to being one of the world’s fittest men. Roll traded a life of drugs, alcohol, and addiction for a life of veganism and athleticism. The story Roll tells of his transformation is incredibly inspiring and informative, and the book even includes recipes and suggestions on how you can fuel yourself on plants alone.

Mile Markers: The 26.2 Most Important Reasons Why Women Run

While you don’t have to be a woman to read it, this one is for the ladies. Kristin Armstrong’s “Mile Markers” discusses the most important reasons women run. From friendship to motherhood to simply a relationship with one’s self, Armstrong describes it all in a way that will have other mother runners nodding their heads in agreement. This book makes for an incredibly inspiring read.
So, next time you find yourself looking for a little extra motivation, why not pick up a book?
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Isn’t it funny how people always set resolutions? They bank on the year ahead as a fresh start, a chance to finally lose those extra 15 pounds, talk to the hot guy you bump into daily by the water cooler at work, take the ultimate vacation, or finally become a morning person. Somehow, though, we always lose sight of those goals by February 1. How do we change that? I’ll tell you how… Commit to 12 months to a better you. Commit to a solid relationship with yourself. So here goes nothing, 2016. Let’s do this!

January – Commit To Fit

For me, less is more. Do a small change every week so it becomes a lifestyle instead of a dreaded diet. It’s about practicing self-control. Maybe I’ll only have two Bloody Marys at Sunday brunch rather than unlimited party girl status. We all have those things we absolutely cannot give up. That’s fine. Everything is okay in moderation. Say, “Self, you’re so awesome. and I’m committed to you. I’m not going to treat you like a tent anymore, I’m going to treat you like the temple that you are.”

February – Focus On Self-Love

Given that it’s the month of “love” whether you’re attached or not, focus on self-love. That’s something a lot of us forget about. Confidence is the new sexy, whether you’re skinny, curvy, tall, blue, green, or anything in between. Our culture has trained us to view certain things as attractive and others…well, not so much. Let’s change the way we view ourselves. I know I am going to. Get in front of the mirror daily and admire that reflection. Own it, no matter what!

March – Smile

It’s the month we are dying for some fun in the sun, but the weather just won’t cooperate. Sometimes people are so cranky in March. We need to do our part to make others smile. Have you ever noticed the smallest compliment, smile, or kind word goes so far? For fun tell people they’re beautiful; because we are all beautiful! I think sometimes we forget. Next time you see someone looking a little down, give them a compliment and watch their entire demeanor change. It’s amazing how far a kind word can go. Practice kindness… Lord knows we need more of it in this world.

April – Get Out

Did you stick to commit to fit back in January? Are you still setting small weekly goals that change into lifestyles? I hope so, because it’s time to break out those bikinis and Speedos! Well…if April showers don’t put a damper on things, that is. Commit to going outside and enjoying some fresh air. Go down to the Home Depot and buy some plants. Go out in the garden and do some work. You will feel so accomplished and peaceful when you’re done! After all, this is your year. Make peace with yourself and enjoy some fresh air.

May – Get It Done

You’ve been working hard all winter, digging deep and creating a serious relationship with the best person ever–you! It’s time to buy yourself something fabulous! Whether it’s a new Fitbit because you’ve been killing it at the gym, an all-inclusive vacation to Cancun, or that oil change you keep putting off: Get it done in May!

June – Family Time

Make time for family. Sometimes I get so busy with work and hanging with the girls that I forget to spend time with my family. Take some time out for your family. Mom could always go for a spa day, and you know Dad wants to grab a drink with you. Make it happen and make them a priority!

July – Hydrate

It’s the hottest month of the year! Are you getting enough fluids? Your body is made up mostly of water, so make sure you stay hydrated. Try to drink water both with meals and between meals, and don’t forget to bring water with you to your workout–especially if you are exercising outside in the heat.

August – Healthy Meals

As the summer is coming to an end and kiddos are headed back to school, try to focus on healthier meals. This is the month to incorporate healthy meal prepping into your commit to fit goals. Make the effort to plan out meals for you and your family. Poke around on Pinterest for new recipes, and find new ways to incorporate veggies and fruits into your daily routine. You’ll be surprised how easy meal prep can be once you pencil in time for it weekly.

September – 30 For 30

Ah. It’s fall, y’all! You can feel the change in the air, and by now you should have begun to feel a difference within yourself. Commit to #Fall30for30! Get out and do something you love, like biking, running, walking, anything…30 minutes a day for 30 days. That month of self-love should have you convinced that you can do it!

October – Planning

Such a wonderful month…beautiful weather, fall festivals, and, of course, Halloween! This is your month to begin to plan for the holidays that are quickly approaching. If you’re anything like me you wait until the last minute to get ready, and before you know it you’re stress-eating the kids’ Halloween candy. This is your year to start early. Make your list and check it twice!

November – Train

Okay, here it is. Kickoff month! Thanksgiving will be here before you know it. Don’t let yourself off the hook. Keep yourself motivated by signing up for a 5K or other event after the first of the year. Start training now! This will keep you on track through the holidays.

December – Healthy Baking

Is everyone baking this month or what? Co-workers with endless cookie trays and mothers-in-law reminding you to cook family favorites. This month find a way to put a healthy spin on traditional family favorites. I bet they won’t even notice if you use Greek yogurt in spinach dip instead of mayonnaise. Try it. I dare you!
Remember, 2016 is about you. Put yourself first and be kind! It all starts with you, so make an effort to do one thing every day that you’ll thank yourself for on December 31, 2016!
I know you wanna reach your full potential… I’ve got news for you, you’re the only one standing in the way. Go out and make you proud! Bring it, 2016!