Tips for when learning to run

image via here

so i took up running. more specifically i've been trying to take up running for the past few years. it's been one of those on the wagon, off the wagon, behind the wagon, watch the wagon roll by kind of processes. but this time, i think i've finally got in front of this wagon. 
I should preface this post by saying that i do not "look" like a runner, i'm wiggily and giggily in all the wrong places, and i may not be able to kill that 5k just yet in record time, but by golly i think i've figured out what works and i've really come to like how it makes me feel.

to anyone thinking of starting out or trying running, here are some tips i've learned.

be ok with sucking - the fear of just looking stupid stopped me soooooooo many times. there is nothing attractive or remotely cute about learning to run. you feel crooked, out of sync, you wheeze more than you ever want to admit, but you gotta get through that. realize that everyone sucked at some point. just own that sucking, then suck it up and spit it out, as you stomp all over it because you're awesomesauce and your doing it.

get good music - literally flood your iPod or music devise with as much angry loud music as you can that makes you wanna move. pop those earbuds in and get that playlist behind you, and you'll find it gives you spikes of extra energy. i personally found that when i hit a really good song it jolted me into pushing myself harder, running faster and basically created my own style of interval running, which over time has greatly improved my stamina and endurance. 

start small - baby steps. never be ashamed of a good walk/run. give your body time to be open to new changes. really listen to your body. if you over do it and hurt yourself you'll feel deflated.

image via here

look straight ahead and say something positive - whether your run outside or in a gym, don't look around. don't look down. don't focus on anything but a point ahead of you and as you run listen to your breathing and repeat to yourself " i can do this" or "watch me do this" (in your head perhaps). always repeat something positive and narrow in on that thing ahead and run like you just have to go grab it.

invest in good shoes - this point is pretty straight forward, but good shoes can change your performance, a lot. make sure to invest in ones that have a lot of built in support to help support your legs, knees, ankles as you begin to learn to run.

relax your upper body - this was hard for me to do at first, but over time remind yourself to take long deep breaths and relax your arms and chest. once i could do that it seriously helped me avoid having my usual side cramps that slowed me down or stopped me for a stretch or two. 

protein and water - let me start by saying that i drink a glass of water before i go to the gym, and then a few sips here and there throughout my workout. for me personally, i have found that drinking a bottle of water during my short runs has always lead to cramping. now, this is my own experience and everyone is different, so be sure to listen to your body and hydrate as you need it. one of the things that was hard to deal with in the beginning was the leg stiffness the following day, or even two days after was (and sometimes is still) brutal. i found that eating healthy protein after my run and really upping my amount of water intake throughout the day has really helped my recovery time.

one foot after another - lastly, just remember that all it takes is putting one foot after another. you got this.

and if you want a good motivational video to inspire you to try running or anything new, make sure you watch this! i click on it anytime need a good kick start to get me going. https://www.youtube.com/watch?v=26U_seo0a1g

How to Take a Sauna like A Finn

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recently my local gym renovated the old locker room sauna and as a proud Finn i couldn't be happier. growing up, my Finnish family taught me and my siblings at a very early age the true art of how to take a good sauna. nothing is better at the end of a long day, or good workout than a hot sauna. no matter your level of stress, or worries, after spending time sweating it out you will undoubtably feel VERY relaxed and refreshed. you will also sleep super well. Finland is the birth place of the dry sauna ritual and i strongly believe it's key towards good health and a long life. so for any takers here are a few key notes on how to sauna like a true Finn.

1. Finn's use the sauna almost daily, and heat wise, it should be anywhere between 80-90 degrees Celsius. if you haven't taken a sauna before, make sure your start with minimal time and work your way up gradually so you don't over do it or get light headed. also, start by sitting on the bottom bench and slowly over time work your way up to the top to enjoy that full heat.

2. create some hot steam by periodically throwing a small cup sized amount of water on those hot sauna rocks to create short blasts of heat. if you find it hard to breath in the hot air, a trick is to place your tongue on the roof of your mouth and breath slowly.

image via here

3.  the hot, then the cold, then repeat method is the best ritual of the sauna by far. the trick here is to enjoy the heat for 8-10 mins allowing your body to sweat and detox. then quickly emerse yourself into cool water like a shower, lake or pool for a few seconds. this might sound unpleasant, but with your body warm from the sauna, the cool water actually feels refreshing and not as cold as you would think. then go back into the sauna and repeat another 3 or 4 times.

image via here

4. taking a sauna helps to promote good circulation in the body, but Finn's often take this to the next level by gathering up birch branches and making a "vihta". you dip it into water and gently brush or swat yourself with the bunch to relax your muscles, open the pores and increase circulation. 

5. finally complete your sauna ritual by following it up with a fresh shower to rinse, clean-up and close the pores.

sauna's are a ritual to be enjoyed by yourself, with friends or with family. if you have access to one i highly suggest you try practicing these techniques if you can to enhance your next sauna experience. i assure you, you won't be disappointed.

Juice It Up!

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over the winter holidays, like many people, i allowed myself to indulge more than i typically might have. i love a good gingerbread cookie as much as the next girl, but i know my body should only have so many. now that it's january it's time to clean up my act, and refresh my minds and my body. looking back, i've had a few good gluttonous years of trying new things and drinking, but now it's hard time to take some ownership over my health and my health related goals.

over the break, i watched a couple food related documentaries on Netflix, something i love to do! here are a few that just might change your view of how you eat, Vegucated, Food Inc, More Than Honey and last but not least one of my favourites Fat, Sick and Nearly Dead – how can you not love Joe and his juicing. 

while i don't think living off juice only is the answer, i was amazed by the immediate health benefits he shared (under the supervision of a dr) and the difference in energy levels by all those that tried it. I think juicing is a great way to fuel you body with nutrients in a naturally beneficial form that is easy enough for anyone to do. so, it was off to the shop to pick up a juicer for me!

top reasons why juicing is awesome, now having tried it for a few weeks:

• because you can use all your leftover lonely fruits and veggies,
• because it's packed with macronutrients that help fuel your body in the best way possible,
• because it's cost effective,
• because it's quick and easy, and probably close to the fastest healthy meal you can make,
• because you actually can't screw it up, and
• because you will surprise yourself with just how much you love it.

image via My Wife Makes

i have fallen for juicing, and i mean hard. it's been a few weeks and i don't see myself getting sick of it anytime soon. now i should specify that outside of maybe a 2 or 3 day cleanse every few months, we personally don't eat juices as meal replacements for the entire day. instead we've often start our day with a freshly made green juice to help get us going, followed then by healthy well-balanced meals made from whole foods. now, if you are watching your protein intake in a day, you can add some protein powder to your juice. we've tried it using an all natural raw organic protein (unflavoured) and the combo is actually quiet nice! 

a few helpful hints when consuming:

• drink your juice within 15-20 minutes of making it
• don't forget to chew even though you are drinking, this helps activate your digestive enzymes 
• watch your fruit intake per juice bearing in mind healthy fruit servings per meal
• vary up your greens, too much of one thing isn't good for your body so mix it up!

this month give juicing a try! it's some of the most vibrate colours and tasty flavours your kitchen will ever see.

one of our fav combo's right now is (this makes enough for 2 people):

• 2 celery stocks
• 2 handfuls of raw spinach
• 2 carrots
• 1 orange
• 1 apple
• 1 lemon
• 1 tbsp ginger

Setting 2015 Intentions!

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Happy 2015 Everyone!!!!!

it felt like the other day when i took a moment to catch my breath with where i see this blog going and all of a sudden over month had past! gal! sorry for all the radio silence everyone! but i'm back, baby i'm back, and looking forward to the year ahead. with a fresh new year comes some fresh new resolutions/intentions. as many of you know i'm a list maker. i function best with a list of tasks i can look at and cross off with a pen and paper, but this year i'm positing my list here, so here we go...

1. // set clear weekly intentions and write them down and post them up where you can see them. they might be fitness related, mind flexing related, family related, who knows, the point is make them, stick with them, learn from them. 

2. // stop apologizing all the time. it's truly like a bad habit and it's going to be an even harder one to personally break, but it has to be done. life is what it is, and sometimes i need to stick my ground and accept that i'm actually not sorry all the time. 

3. // be mindful more. my naturopath has helped me develop a good foundation for a mindful practice, and i would like to be better at making it a daily habit and appreciating its benefits.

4. // practice having a clearer voice. i've sometimes been called a follower (i know, i know), and not so much a leader and i think it's ok to be a leader. voicing when i don't agree with others when they ask, challenging the norms, and rounding out my own opinions without making myself feel bad for it.

5. // work on my food and my photography. two things i really cherish wish i could spend more time doing. so that just makes it's time to make that happen! watch out for better tumblr updates and more recipes coming at ya!

6. // become a yogi.

7. //focus on surrounding myself with positive, uplifting like-minded people and work at nourishing those cherished friendships.

8. // ... and finally, believe more in hope and miracles, and have the courage to go head forward down the flow of life no matter how scary it might seem.

The Crazy Craze That Is Kombucha

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correctly pronounced KOM-BOO-CHA, this fizzy tea has been around for centuries, originating in Asia. widely know in ancient times for it's healing properties, it's an old remedy that is making it's way into modern living as the hot new craze with shops like Pekoe Kombucha Bar  or the Alchemy Pickle Company (who also sells some other amazing fermented goodies) popping up. kombucha can be found in many health food stores now (like Whole Foods) and in a variety of flavours! my favourite currently is from Alchemy Pickle Company called the Green Tea Grape! revered for the fermentation process which activates the healthy bacteria called "SCOBY", this tea packs one heck of a healthy probiotic punch that really does wonders for your body. because sometimes our lifestyle and food choices aren't perfect, many of us don't have enough healthy bacteria in our guts, so the addition of a probiotic through a yogurt or something like Kombucha, takes us one step closer to getting our bodies back on the healthy track. in saying this, i should mentioned that if you know you have a weakened immune system, are pregnant/breastfeeding, or have an illness, you should check with your doctor or naturopath before drinking any kombucha, to be safe.

there are a ton of reasons why kombucha is good for you, but here are a few highlights: 

• the bacteria/probiotics help strengthen your immune system 
• aids in healthy digestive function
• loaded with good vitamins and enzymes
• overall energy booster
• helps to detox the body and
• it also is suppose to help relive PMS (i can't wait to see if it does!).

so, when i do drink this and how much? for me, my morning routine consists of getting up, having a glass of water with freshly squeezed lemon juice to help balance the Ph level in my body, followed by a 4 ounce glass of Kombucha before i hit the gym. this makes me feel like i've set-up my body for success for the entire day! 

The Teal Pumpkin Project

ok, this is something that i recently just heard about, so you'll have to forgive me if you already have. it's the Teal Pumpkin Project, an initiative to support those tricker treaters who may have food allergies or food related sensitivities. it's very easy each year to get wrapped up in all the excitement around planning costumes and the idea of free candy, but i personally never stopped to think before about how this festive night affects those 
with food concerns. 

the idea with this project is that you place a teal painted pumpkin on your door step to let trick or treaters and parents know that this house is an allergy friendly house handing out non-food goodies. i mean seriously, how great is that! it can be anything like crayons, or stickers, or bubbles, etc. why not help make it easier for all kids, especially those with food issues, have a safe and happy halloween!

for more information on the Teal Pumpkin Project visit
 http://www.foodallergy.org/teal-pumpkin-project

*images via the food allergy org.

what's in your gym bag?

in the summer i used to wake up with that early sunshine. now when i get up at 5am it's pitch black out, but i still hustle it out of bed (quickly so i don't wait my deep sleeping hubby) and boot it to the gym in the mornings. let's just say it's basically become my morning alarm clock. because of this preset time, i've learned that a well packed bag, and even my routine while there, needs to be well-planned and well-organized. i'm always open to tips and suggestions from one gym rat to another on useful combo's for maximizing not only your workout, but also your "speedy post sweat, now i have to speed shower, dry off faster and hop into respectable work clothes and out the door routine." it's a lot to pack in! right now if you dumped out my gym bag, here is what you would find currently helping me in that "getting it all done" department. 

• Ear phones // for good tunes and good daily mantas of course!
• Klean Kanteen // a definite must for staying hydrated (and BPA free), sometimes i even add a lemon wedge to help kick start my clean eating for the day
• Tom's Deodorant  // a good all natural brand that still does the trick for the stinky and sweaty
• Under Armor Socks // out of all the socks i've tried, these seem to keep my feet cool and not clammy
• Nike runners // need i say more
• Burt's Bee's Facial Cleaning Towelettes // i use these as i'm running into the shower to clean off those pores
• Honest Company Shampoo & Body Wash in Sweet Orange Vanilla  //  i'm all about the two and one as a way save time – this one is also green, clean and one of the best.
• NutraSea //  before i leave the gym i always make sure to pop my vitamins and especially my healthy fish oil
• Sephora Lush Flush Lip & Cheek Stain // once dressed and hair combed, i quickly apply this handy two in one make-up stain on my lips and apples of my cheeks to look fresh and ready for the work day