​I shared something on Instagram today I wanted to be sure to share here as well--

You know when you are at the top of the day? I mean ‘top’ as in pinnacle, you got there, you are flying high, things are going your way. Then out of nowhere, the clouds open up, rain is falling, and you are sliding down the other side of the mountain. 

Whether it is something as simple as being on time for an appointment then suddenly being behind a tractor on a one-lane road en route, or if it is major...I'm not even going to go into the potential examples, I'm sure just thinking about them brings up enough anxiety!  

But what is so needed to remember in those times, the ‘raining’ times, is that the sun will indeed be back out.

Sometimes we can push through the rain-- it’s just a little bit, it’s not too strong, and we can keep pushing until the sun arrives. Other times we need to find somewhere to wait a bit, observe but get out of the downfall...take a dose of self care rather than pushing and just getting soaked so to speak... then as it gets lighter or clears completely, we continue on.

What’s that song Alexa seems to get onto every playlist recently? “Sunshine after the rain…”

Or as my fav gal Annie says, “The sun’ll come out tomorrow.”

These songs never say, “well here’s the rain, it is here to stay, it is never leaving, the end.” 

And they are onto something, aren’t they?  

Even when the rail is full-out hurricane, eventually, somehow some way, the sun will shine again. It may not be bright blue skies all day everyday, but it will be there peeking through somewhere…

Here’s to finding the sun behind the clouds,
Kate

As most of you reading this know, I love quotes and love sharing them.  But I realized it's been a while since I've done a post here devoted to the fabulous images I have found over time and saved... What good are they doing sitting in a file on my computer?  Let us let the #goodvibes out!  

Disclaimer, these are not my works, but they certainly deserve to be shared!

Which is your favorite?  Share on insta and tag @be.bykate for a shout-out ;)

Read, breathe, be inspired:​

You never know the path a meeting will take...

Years and years ago, I was in a crowded audition room with a girl who had just moved to NYC.  We started talking and saw each other at various auditions over the years. 
Skip to 2020, and she has started a podcast with a fabulous newsletter attached called The Luxury of Self Care.  She has been delivering inspirational and practical  episodes, with wonderful reminders and tricks to add self care into our every day-- because we can't take care of others until we take care of ourselves.

When Ahnastasia asked me to be a guest, I of course said yes without hesitation.  We had a great chat about how to take steps to become a healthier you in mind and body, and, as I harp on over and over, how EVERY BIT COUNTS!

Hope you enjoy this episode while taking a walk around the block or taking some deep breaths with a cup of herbal tea in-hand...

"The word gratitude is derived from the Latin word gratia, which means grace, graciousness, or gratefulness (depending on the context). In some ways gratitude encompasses all of these meanings. Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible. With gratitude, people acknowledge the goodness in their lives. In the process, people usually recognize that the source of that goodness lies at least partially outside themselves. As a result, gratitude also helps people connect to something larger than themselves as individuals — whether to other people, nature, or a higher power."     -Harvard Health

"Grateful people are much more likely to report physical and mental vigor (Happier Human, 2018)."

Yep, there are studies done about gratitude.  Quite a lot, it turns out.

The one above, from PositivePsychology.com, seems fairly obvious upon reading, but how often do we actually think about the benefits of simply being thankful?  And if you do think about this often, then kudos to you!  And if not, kudos to you for reading this and being tuned into the benefits!

I love the title of this study from Berkeley: "How Gratitude Changes You and Your Brain".  This study took nearly 300 people who were about to begin counseling, the majority of whom were going for issues relating to anxiety and depression.  Randomly dividing into three groups, one just went to counseling, one was told to write in detail about their negative experiences, and the third was assigned to write letters of gratitude to another person each week.  
             "What did we find? Compared with the participants who wrote about negative experiences or only received counseling, those who wrote gratitude letters reported significantly better mental health four weeks and 12 weeks after their writing exercise ended. This suggests that gratitude writing can be beneficial not just for healthy, well-adjusted individuals, but also for those who struggle with mental health concerns. "

When I write down a list of what I am thankful for, how can I not feel brighter and more content after?  In addition, when I randomly write someone a letter, I am filled with happy feelings.  Have you experienced this?  Or receiving mail from a friend, which fills me with happy gratitude, too. Or complimenting a stranger-- suddenly I have a smile on my face and feel a lightness as I walk away.  

Two recurring themes to note: One is that a practice of gratitude takes time to reap all the positive effects, and that it does indeed leave a lasting positive effect on the brain.

So how are you practicing gratitude today, this week, this month?  I'm sure you have many ways you can think of yourself, but here are some ideas if your brain needs some storming:

-write a thank you note to a friend
-look in the eyes of the cashier and say a warm thank you
-order from a small business on etsy and express your thanks in the 'note to seller' box
-write down a list of 'what I am grateful for'
-make a Joy Jar, writing down things that make you happy on slips of paper, put them into the jar, & pull one out when you need a smile
-hug a person in your household & thank that person for being there through this crazy time
-email an old professor or teacher to say something made you think of him or her, with a thank you for what you have learned
-find a gratitude phrase, write it out, place it next to your bed so as to start your day with gratitude
-follow my copy of Oprah & mentally say 'thank you' as soon as you open your eyes in the morning

I'm thankful for you reading this and spreading the love!
Kate
​
​

Start the day with a success.
 
If I get a run in in the morning, then my worries about the rest of the day go down such a great deal.
 
It is like my brain says, “We just did this big accomplishment! Whatever else we get done are cherries on top.”  And you know what? So much MORE gets done!
 
Physical and psychological reasons here, if you want to break it down. Physically, moving is getting the muscles warmed up, blood pumping through my body, giving my brain extra help in ‘waking up’ so to speak. Endorphins are increasing, aka the happy hormone, making me feel good all around. Being outdoors is therapeutic, both physically, vitamin D, and psychologically, nature is known to reduce stress.
 
    “endorphin

1. any of a group of hormones secreted within the brain and nervous system and having a number of physiological functions. They are peptides which activate the body's opiate receptors, causing an analgesic effect.”

--”analgesic” literally refers to the relieving of pain!--

Imagine a different scenario….Wake up, still in pajamas, groggily open the emails and see one hundred problems that need solving and where do I start??  Start the day with a success, and it will set you on the right path for the rest of the day.  Bonus if that success involves getting your brain and body WOKEN UP. 

Additionally, by beginning your day with a task that involves more effort than just sitting on your couch or diving right into work, you are sending a multitude of positive signals to your brain.  You are saying, YES WE CAN.  We accomplished this, now we’re ready for what’s next.  And a physically involved task is getting that body warm and woken up, as well as the brain.

If you ‘google’ this topic, there are thousands of results touting the benefits.

What are some similar accomplishments for you?
Taking a walk? A yoga class? Writing outside (no screen, pen & paper!)? Ten minutes of dancing around to your favorite songs?

Something beneficial for your brain and body, that ‘gets things going’ for the day.

 
Here’s to tomorrow!
Kate

Yesterday, I took Jeff's CitiBike key and set off on an adventure around Manhattan.

Have I been going a bit stir crazy (is that the way to describe it?) here in Midtown? Yes. I have to admit it. So grateful for everything we have, but it''s okay to still admit a bit of an antsy feeling after remaining in an apartment or within a ten block walk radius for so long :)

I was on a mission yesterday to get to the Union Square Greenmarket, and find some goodies...namely flowers....while supporting small, local businesses instead of a big grocery store chain.

Me + bike + Manhattan streets = NO, so I decided to go along the perimeter of the city, on the bike path, down the west side, around the tip, and up the east side, only biking on a few streets as I moved across East Something-or-other Street to get a bit closer to the market before docking.

Well it almost worked. 
​
I got off the bike path a bit too early and ended up having quite the tour of the Lower East Side.  Streets I had never heard of, seeing a completely different part of the city, thankful for not much traffic as I tried to navigate the streets....
​Eventually I got to Union Square!

And wow the market was hopping. I didn't expect so many vendors to be there during covid, but they were-- and doing a good job of enforcing distancing, signs for customers not to touch the items, and contactless pay. Good job!

I found some apple cider donuts for Jeff from a local NY farm, blueberries from Milford, NJ (minutes from my parents!), and a beautiful hand-picked bouquet of flowers from another NJ farm.

Always loved seeing people on those cute old-fashioned-looking bikes with flowers bursting out of the bike basket. I attempted to recreate....Maybe not as cute with a CitiBike, but a success nonetheless!

Why am I writing all of this to you today?  To ask you a question:
What are you doing to bring a bit of sunshine into your life today?

For me, that rather 'small' change of pace and finding locally grown flowers brought me such JOY.

It doesn't have to be a 'big' change/purchase/adventure/etc. Something as simple as a bouquet of flowers made me smile, brightened my day, and continues to give me a dose of happy each time I look at it.

It's the little things.

What are some ways you find sunshine in your day?
​

"The best way out is always through." -Robert Frost

How many situations does Robert Frost's thought apply?  I'll let you answer that on your own :)

Right now, it is glaringly real that COVID is here in full and we cannot escape it.  It hit and continues to hit areas across the globe.

When I read the above quote, somehow I immediately take a big breath.  Yes.  That is the only way out of this.  Why does that feel like a tiny dose of relief?  We still have the same problems as before that breath.  Still the same fear and confusion.  I don't know, it just gives a bit of an answer, such a simple one at that, and only a tiny piece of a gigantic puzzle, but it says, hey look, you can't go back. You can't just sit still. You can't even go sideways. You have to see what is right in front of you and keep moving forward.  Life does not stop for us.  We may be confined to home, but we are still moving forward.  We can't run from the issues.  They will find us wherever we run.  We have to go through them to get them behind us.  

And behind us they WILL get.

We are surrounded by COVID cases, unknown information, false information.... We can do our absolute best to protect ourselves from it, but we can't fully hide, because the virus could find us anywhere.  But we will get past this.  And the only way out is through.

So we buckle down, focus as best we can each day to be grateful for what we have, to take care of ourselves and family, and to be aware of what needs to get done to continue to put one foot in front of the other. 

If you are an essential worker, then the extent of that to-do list outside of work may be to shower, eat, and get a bit of exercise or a nap. That is enough.  You are getting through.  Perhaps you are unemployed and have goals you are working toward, and you are taking one step at a time in the right direction to get to them.  Awesome.  Keep moving forward. Step by little-or-big step.   You are getting through: both through this time in our lives, and through the challenges to reach your goals.  Perhaps you are taking care of a child 24/7, but you are remembering to breathe, drink water, eat, care for yourself even just a little bit.  Great.  You are getting through: both through this time in our lives, and through raising a child.  The list goes on!  Do what you need to do each day- tears may ensue, screaming may happen, meltdowns may occur.  It's okay. What IS this insane time we are all experiencing right now??

But, we are waking up each day, taking stock of the good things in our lives, and seeing how we can take those steps in the right direction each day.   Getting through.

You're doing great.  Take a deep breath, and here's to finding some bright spots in today,

Kate
​

Virtual classes are everywhere right now, and they are an awesome way to keep up your fitness levels while also trying out new styles of exercises, teachers, and/or studios. In addition to classes, many of us are working out on our own, sometimes for the first time ever.

There are, however, some big red flags to look out for, that are often overlooked-- causing, not just a less result and a lowered time maximization, but pain and potential injury. 

These are hardly ever talked about!  And that is dangerous.

So, here are some questions to ask and actions to be on the lookout for as you venture into upcoming workouts….

First, what is your personal foundation going into this workout?  Be it on your own or in a class setting, you are your own trainer when by yourself.  

Even if on a group class that is Zoom style, the instructor may be watching many tiny videos on a screen all at once-- a lot more challenging to see if you are executing safe and proper form than if you were the only one taking up the whole screen, or better yet, in the instructor’s actual presence (someday!).  Or, he/she may be too far from the screen to see you anyway.  

Beginning a workout, do you know proper form of base exercises like squats, lunges, planks, and push-ups?  Do you know how to check if you are standing in proper alignment so as to not hurt your back when lifting?  Do you know how to modify a push-up correctly so you do not place any unnecessary stress on your joints?  What do you do if your neck hurts in an ab-based exercise on the floor?

If you are unsure of the answers here, don’t close this post and decide you will just not do any exercise until you can be at a class in person.  No, quite the contrary.  Keep going, but do what is in your knowledge bank.  

I love trying new things, but I am not going to go out and try a back handspring on the rooftop just because I see someone doing it in a video.  I would probably break my neck.  I need to build up to movement.  I need to know how to modify to fit my level of knowledge and comfort.   

There are classes out there that are focused on beginners.  There are classes that are for all levels that do an excellent job of showing and explaining form, modifications, etc.  Find those.

Another way to build your foundation to then do your own workouts and/or join in to classes is to work virtually with a personal trainer for a few sessions.  Feel free to reach out to me if that is something you would like to hear more about.  Thanks to technology, you can log on from anywhere in the world, and I can see your whole body, hear your concerns, and work to build your fitness knowledge, strength, and endurance.

Tying in to the above, the second question I want to drive home is: Did you vet this class?  Meaning, have you asked yourself:  Is this instructor noting form and safety?  Not just once, but many times over throughout class?  Is he/she talking in a vernacular you can understand?  Are there reminders throughout, encouraging breaks and hydration to keep you safe?  

Now, there are certain classes that will tell you up front (or they certainly should be telling you up front) if the style will be less instructing and more showing and doing.  That is fine, you just have to know that ahead of time.  If your knowledge base isn’t strong enough to follow along on your own with no direction at all, you need to step out of that class until it is.  There are thousands of online classes, you can find another one.

NB: If taking multiple teachers from one studio, you must ask these questions with each one.  Just because they are all under one ‘heading’, does not mean they are all saying the same things nor instructing in the exact same ways. 

For the majority of virtual classes, the instructor cannot see you.  He/She isn’t there to adjust you if you are doing something unsafe.  Therefore you must be your own ‘checker’.  And if you aren’t sure how to do this, try some one-on-one training to help you get going.

There are so many options, you absolutely can find a style that you like, along with an instructor who gives you necessary details to have a time-efficient, safe, and strong class.

We all want to be able to move without pain at 90, right?  

Be strong, be smart.
​

Have a great day,
Kate

I love hearing from you. Write to me HERE!

Jane Fonda is 82, stars in a sitcom, runs two foundations, and has a history of stage, screen, and fitness that is too long to list in one sitting!

If you want a history lesson on her, click here.

But what I want to focus on are two things here:  Perseverance and Staying Active.

From the 1960s on, Fonda grew in her career as an actress and fitness professional.  

Yet at one point, according to the above link's cited interview, Fonda was ''effectively blacklisted'' from Hollywood due to political opinions and activity.  Did that stop her? NO.  Did she say, 'they hate me, my career is over.'? NO.  Mother's suicide, her own eating disorder, non-stop media.  Did any of this stop her? NO.  She has gone through multiple divorces.  Did these stop her?  NO.  Breast cancer.  Did she stop?  NO.

Fast forward to 2005, and she is co-founding Women's Media Center, while already having been deeply involved in charitable work for decades.  The Fonda Family Foundation and Jane Fonda Foundation both support many ventures today as well.  In 2015 she stars in Grace & Frankie on Netflix, which becomes a HIT show and has run seven seasons.  Jane Fonda is 82 years old and starring in a show!

What an awesome example of PERSEVERANCE.  And I am just giving you a snapshot into this woman's long and wild life and career.  This is not about being born into affluence and connections, so beyond that.  I don't claim to be an expert about Jane Fonda, but even just these few details help show how one person can keep forging ahead, and how one never knows what is next on the horizon...

How did I end up talking about Jane Fonda today? 
Tthis morning, I decided to scour YouTube for a cardio video to do for my workout.  **Advanced Tae Bo-- man. I'm telling you--always can count on those videos for a solid workout.  Yes it may look a bit 'dated' thanks to the 90s styles, but who cares?  Those videos work you out!**  On the sidebar, I notice "Jane Fonda Exercise Challenge".  

Guys, it is a great video. 

Why is it that so often we associate 'old' videos with being 'sub par'?  Sure, there are plenty of advancements in the fitness world and there are a lot of much stronger resources today--
​But, I'm watching this video thinking, I have literally been to a class that normally charges $40 for 55 minutes of exactly what is happening on her video right now.  I won't name the class, but it is THIS.  Jumping around cardio for the bulk of the workout, with slower toning in between, no weights, all to the beat of the songs...

Jane knew what was UP in the 80s.  Want to change up your workout this week and have a fun blast-from-the-past of 80s do's and wears, watch the below YouTube video.  Thanks, Jane Fonda!

She is an excellent example of the importance of STAYING ACTIVE.  A life-long mover, she incorporating fitness into her world...No, not a professional athlete or competitive X, Y, or Z, just MOVING.  Moving safely. Moving consistently. Moving throughout her life.
And look at this lady now, STILL moving and shaking at 82 years old!

"An object at rest stays at rest and an object in motion stays in motion..."
-Newton's First Law of Motion

We find inspiration in the most unlikely of places.  Today, what did I find in the random pop-up on the side of my YouTube page...Inspiration!  

Keep persevering in what you want in life, and keep your body moving to help you get there.  Keep your eyes and heart open for motivation-- both mental and physical.  

Don't know about you, but I would not have guessed Jane Fonda's Workout was the answer for this particular morning!
  


NB:
To circle back to our meditation challenge week a few months back:

Shape magazine asked Fonda, 'What advice would you give your 30 year-old self?'  Fonda replied: "I would have wanted to learn to meditate earlier. I think it would have kept me out of some trouble! ...I’ve felt my confidence beginning to go and so I got back into meditating again—I’d been so busy I stopped—and the minute I started meditating again, everything got better. I wish everyone would do it. I can’t pretend that it’s easy to still your mind; it’s not easy. But it’s like riding a bike. You can’t, you can’t, you can’t and then you can. You have to just keep doing it. Don’t give up; it takes time!"

"It's never too late - never too late to start over, never too late to be happy."
-Jane Fonda



Have a great day,
Kate
​

John Krasinski's SOME GOOD NEWS

Leslie Jordan's Instagram
https://www.instagram.com/thelesliejordan/

The sweetness of Disney Plus

ALL ages can benefit from the feel-good vibes all over this streaming service!

So far, we have watched Onward, Lady & the Tramp, Frozen II, Encore, and Three Men & A Baby. I recommend all of them.

Your L. L. Bean Boyfriend

​https://yourllbeanboyfriend.tumblr.com/

See below. Need I say more?
;-D Thanks to my friend Allison for this gem...

Clicking on Facebook of Google Photos and scrolling a bit....

Looking at old photos is a way I love to bring a smile to my face!
​

Persistence 360 Podcast
with Mark Malkoff

I'm lucky enough to know this man through a good friend, and he is an awesome person.  He's insanely creative and constantly positive.  This podcast, as well as his other works if you simply type his name into YouTube, is sure to bring a smile-- and some laughs and motivation, too!

https://persistence360.com/?fbclid=IwAR3h-xUJn2OmKB8xlXnKkuYi2mH-KiyJCM_q3MKXadu5JqL-tFaaB8zCjMA

Happy. At a retirement home.  Just trust me, watch it...
​
​And yes, the sidebar will be filled with equally adorable smile-inducing videos...

"The 22 Best TED Talks For Inspiration" according to Greatist

​It's a couple of years old so I'm sure there are way more, but 
​Go to town:

https://greatist.com/health/ted-talks-inspiration#1 

Dancing Chuck

Visit: BIT OF INSPIRATION for more!