What we're up to: Laura and Bryan

You’ve read what Melissa’s up to, now it’s Bryan and Laura!

First up…Bryan!

Regular readers of the blog have seen me write how I prefer to be training for something and not necessarily just working out for general health, strength, and fitness.  Right now, I am training to run races through the spring, summer, and fall.  (I’m signed up for my first of the season on Memorial Day weekend).  Race prep includes 6 week-long blocks of running plans, run-specific strength training, and extra mobility work.  I’m currently trying some new things like extra conditioning on cardio machines, running only on soft surfaces like trails and grass, and purposely erring on the side of being a touch undertrained, rather than pushing everything to the edge.  As I approach 50 (Gulp!!) I’m trying to shift my race goals and expectations.  We’ll see how it goes!!

I also drink a cup of what call “Cup of Can’t Hurt You” in the morning. Does any of it actually do anything?  I dunno?!  Can any of it hurt you?  Nope!

 We lose anywhere from .5-1 liter of water while we sleep.  I’m looking to replenish some of that as soon as I wake up.  (Just a good habit to start) I go with hot water because I was told by a doctor I highly respect and trust that hot water hydrates better than cold water bc your body uses a portion of that water you just drank to heat up the cold water to body temperature and not to hydrate the rest of your body.  Who knows??

So, I drink a hot cup of water with the following every morning, first thing when I wake up:

 What is it? What it does

Chayenne pepper powder              aids metabolism and digestion

Ginger juice                                     aids digestion and fights inflammation

Lemon juice                                       boosts immunity, aids iron absorption

Zinc                                                     boosts immunity, muscle, and cell health

Cinnamon                                         fights inflammation and helps regulate blood sugar

Sea salt                                               helps with the absorption of water

Calendula                                         boosts immunity, fights inflammation

Cleavers                                             boost immunity, assist the lymphatic system

Next is Laura!

What I'm actually doing right now

I talk to clients every day about building sustainable habits. And sometimes I need to remind myself that I still need to be building them too.

So here's what I’m actually doing. 

Strength training, four days a week

This is not new, I've been chattering about it for a while, I have dedicated myself to 4 days a week of strength training for the last 2 years and I'm getting stronger and I feel it. I'm also pretty sure I'll be chasing pull-ups forever, I've made peace with that. I’ve actually created a pretty great pull up version using the reformer that mixes right into my strength workouts and I’ve been doing them for a few weeks, feeling myself getting stronger.  I’ve also made more time for my pilates work, instead of a few minutes at the end of my strength session, I’ve been getting 1-2  pilates equipment sessions weekly.  Oh, and it’s finally nice out so I’m running again!! If you know me at all, you know I’m a fair weather runner and I basically do no cardio all winter. It’s not a great strategy but when the sun comes out and the temp gets above 50 degrees(ok, 65) then I’m back on my interval routine!! And don’t get any crazy ideas, I am 1 minute on - 1 minute off for 20-30 minutes. I try to increase my speed with each run and I do actually love it. Long runs though … still not fun for me! 

Creatine -I’m still a believer and I’m still recommending it

I've been taking creatine daily for over two years and it remains one of the best decisions I've made. The lingering soreness I used to feel after every single workout is gone. My energy is better and I'm stronger. I’m pushing through workouts that I wouldn’t have before and my weights have steadily gone up month after month.  About six months ago I bumped up to 10g a day: 5g is enough to support muscle, but more research is coming out that looks like longer-term supplementation and higher doses (more than 5 grams daily) may allow it to cross the brain barrier more readily.  So, since I want the cognitive benefits too, research suggests at least 10g, which I split into 2 doses. On days when I'm sleep-deprived, it's the first thing I reach for in the morning.

Gut repair mode

I just finished 14 days of antibiotics for a tooth infection -- which, if you've been there, you know does a number on your gut. I'm now drinking a cup of kefir every day (on its own -- I actually love the tartness, which I realize is a bit of a personality trait) and taking Seed brand probiotic to help rebuild. It's not glamorous but it matters. Note on the probiotic - I was actually taking Seed before and found that it was a little too much for my gut, personally. It was good for about the first 3 weeks, then it was “woah, what’s happening” so I stopped using it. Now that I need it again, it seems to be agreeing with my system a little better. (Gory details not necessary, but happy to answer private questions if you have any!) 

Dropping unnecessary fats

I love fat. Fat is good. But I have gotten into the habit of having a half an avocado plus peanut butter in a smoothie on top of a steak for dinner. I’ll say it again, fat is NOT bad - but I also don’t need THAT much. I’ve simplified, and I feel better for it. Wellness trends are hard to follow and difficult not to get caught up in … fat was out, then it was in … but sometimes more isn't more.

Getting outside

Who knew that watering the grass would give me such an energy boost?  And my garden- we all know I love my garden! I’m way behind in planting thanks to Mother Nature and sports schedules but the few things I’ve planted so far have already calmed my nervous system. I’m itching for beach days but right now, anything outdoors is good for me - throwing a football, playing whiffle ball and just being in the air while the weather cooperates feels so good to me!  

Letting my brain breathe

I'm carving out more non-work time. Ok, I’m not really but I am intentionally trying to do things that have nothing to do with work more often. Weirdly, that's where the best ideas come from anyway.

Meditation - still aspirational

I want to meditate. I don't currently meditate regularly. My current approach: aim for once a week, and once I've done it three weeks in a row, I'll add another. Small moments that I allow myself to sit- that's my whole strategy.

Reading. And a mocha.

I've been making time to read, mostly at night before bed and it feels so much better than scrolling.  And in the chaos of weekends, I've found one thing that's just for me: my leftover morning coffee turned into a mocha. It never stays warm long enough because there are so many other things happening so making the mocha is actually me having a moment.

Embracing the chaos 

we're in a life phase right now that I know I'll miss one day, so even though it's chaotic and I forget the occasional birthday party, I'm choosing to live within the chaos instead of fighting it or wishing it away and framing it like this changes my perspective in an instant.