Sleep for a Healthy Body

 

Sleep is a good thing.   Lack of sleep, is not.

One of the most common reasons I’m given by people who miss boot-camp on any given day is that they have been having sleep difficulty.  Sure, I know that they could be feeding me a line, but hey, I’m an optimist 🙂

I suffer from sleep problems off and on.  Sometimes I wake up after a few hours and am up until 2:00am before being able to fall back asleep.  Or I can’t fall asleep until after midnight.  Sometimes I wake up at 3:00am and my brain goes into hyperdrive and I’m up.  I try to take naps if I can in the afternoon to play catch up.   And then there’s coffee.  Always coffee.  I put a hard stop on coffee after 4:30pm so it’s not a caffeine-thing.  In case you were wondering.

While I’m not a big fan of sleep aids I have taken slow-release Melatonin which has worked and also a homeopathic remedy, but I have to remember to take it early.  I won’t take anything after 9:00pm because I worry that when the alarm goes off at 4:00am it will feel like a truck hit me.  Those boot-camp classes are hard to teach with sleep meds coursing through your veins.

I think I’ve shared that I often do my meditating at night.  To help me unwind enough to sleep I look for those that focus on relaxation, calming or has “melting” in the description.    I lay down, open the podcast and off I go.  Sometimes I doze off  and when it’s over I either turn it off and fall asleep or sometimes the episodes keep rolling.  But even if I wake up to turn off the podcast, I’m able to use the techniques to quickly fall back asleep.  If I wake up at any time during the night, I use the visualization to get back to sleep.  My favorite guided meditation podcast is Meditation Minis by Chel Hamilton.  She’s on iTunes and her stuff is free.

Easy yoga is also a good way to relax and prepare for slumber.  My gal Adriene, over at Yoga with Adriene has short practices that can help you get into sleepy-mode.  Check her out at www.yogawithadriene.com.  While you’re there, look into her 30 day TRUE series that she’s offering.  I’m on Day 10 and am loving it.

Recently I’ve also found this really nifty podcast called Sleep with Silk.  There are  a variety of podcasts they offer to help you sleep and I choose the Soothing Voices podcasts.  Basically it’s people with very soothing and comforting voices reading a story, providing a guided sleep meditation (my fav is ‘Take a Nap’) or even chanting.  The only tricky part is figuring out the earbuds while I’m laying down but I have some DIY idea I’m going to try that include a flat pair of earbuds and an old Lululemon headband.   You can also find them on iTunes.  And their shorter versions are free.

I know that I’m not alone in this so share your tips, tricks and strategies.  And please, try and get some zzzz’s.

Now go run!

Keli 🙂

 

 

 

 

Advertisements

Happy 2018

Happy New Year Friends!

Today, instead of banging out a goal setting or go get-em article I just wanted to wish you a Happy New Year.  I hope you are able to spend it with people you love, who are important to you and who love you back unconditionally.

I’ll be getting out later for my annual New Year’s Day run, then will head to the beach with my son and husband.  My daughter is coming home from a trip with some friends so I’ll give her a huge hug later and we’ll have dinner together.   It will be a great start to what I know (hope and pray) will be a good year.

Now I’m going to grab my coffee, curl up in my chair with a blanket and my notepad.  It’s Monday morning, and as Hopper says, “mornings are for coffee and contemplation”.  #strangerthings

Now go run!

Keli 🙂

 

 

We’re Short and Sweet Today

 It’s Sunday so we’re throwing you some love and not crushing you with Burpees.

Add a final 5 minute faster interval to your workout.  And make it count, cause it’s only 5 minutes.   That’s it.

Now go run!

Keli 🙂


The Holiday Hustle.    Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

 

 

Stretching the Truth

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS – Happy Holidays!

Triple Shot

 

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS – Happy Holidays!

Adding On

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS – Happy Holidays!

This Little Piggy…

In September I decided to get back to the mat for yoga.  My practices had gotten fewer and farther between and I missed Yoga with Adriene (www.http://yogawithadriene.com/) and her dog Benji.  I also really missed the practice of yoga itself.

And because I’m weird I can’t do anything just to do it, I need to have a goal.  So I decided to do yoga as often as I could and also decided that I’d work on my Crow pose every day.  Just to see if I could finally get my crow to fly. Ha ha, yoga humor.

Crow is an arm balancing pose.  And it is,  in my humble and non-yogi opinion, hard as hell.  At first you think it’s all about arm strength.  And it is.  But it’s not.  It’s core strength, balancing and upper body strength.  Also, it’s supposed to look really graceful.

This is what it looks like, according to Google images. 

 

And this is what it looks like in my living room last week.  With my Yoga Cat, Cody.

I worked at this every day for almost a month and I got up.  Not very high, but  I mean  those toes are a good, what 4 inches off the ground.  Nice!  Sure, there are problems with the posture and I’m wearing yoga pants.  (Ok, laugh for a second then let’s get on with it.)  But I am damned proud of this.

Do you want to know the hardest thing about this pose?  It’s not crouching down into a froggy position and doing a toe balance.  It’s not even holding myself up on my hands and preventing my face from smashing into the mat.  Or on the cat.  It’s not even the fact that I’m taking a photo wearing yoga pants.

It was lifting the final toe off the ground.  I would get the left foot up, then I’d be on the big toe of the right foot, just kind of hovering there, willing myself to lift that toe off the mat.

I mean you think sure, just lift the stupid toe, Keli.  What’s the problem?  What’s so hard about that?

But wait, let’s “drill down” a bit and think about it.  That stupid little toe can actually be the difference between staying where you are and moving forward.

We sometimes get *this* close to doing something…then we retreat.  We may do something else.  We may do nothing at all.  We may decide it’s too hard.  Or too complicated.  Too challenging. We’re not that smart.  Not that talented.   The list can go on and on.

So next time,  just lift the stupid toe and let your crow fly.

Now go run!

Keli 🙂