RUNNING ON EMPTY WITH HEADSPACE
Wanted to recommend this guided run today, as it was just what I needed on my Easter morning run yesterday and hopefully you can put it in your back pocket to use when it can be of help to you, too.
How often is it the thought of the task ahead that is worse than the actual doing of the task?
How often do we not feel like working out but are thrilled with the feeling we have when we have accomplished it?
I can teach four bootcamp classes in a day and go to auditions in between---But tell me to run for twenty minutes and the task seems HUGE. We all have our strong suits ;)
Yesterday, I knew physically I could do a run. But mentally I 'just didn't feel like it'. Classic.
As I looked through what to listen to on my run, this popped up-- Running on Empty from the Nike Run Club app I use to track when I run.
My plan was 'at least run for ten minutes' then walk.
Well then the Nike coaches got in my head, which translated to my feet, and I kept going.
By the time I hit 20, and the whole Guided Run was 32 minutes, I was thinking to myself, I have to share this with people. Well then I couldn't cop out at 20, I needed to finish the run.
Maybe for you it is a walk, or a bike ride, or an online class. Whatever your exercise of choice, before stopping early ask yourself: is my body needing to stop, or is it my mind wanting to stop?
(Some quick workout ideas here.)
How have you been doing? Are you getting in your fitness this April so far?
John Krasinski's SOME GOOD NEWS
Leslie Jordan's Instagram
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
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!
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:
Visit: BIT OF INSPIRATION for more!
“Read about kids’ shows”
“Comment on a casting director’s Tweet”
“Edit video of me singing”
“Share happy thoughts on Twitter”
“Film, edit, submit video for Conde Nast posting”
“10 minutes of ballet barre”
“Zoom call on self-tapes”
^This is the list I keep daily. It is many pages long now in Google Docs, thanks to starting it many, many months ago-- and I am so glad I started it indeed.
As a performer and personal trainer, my days are not scheduled like they would be if I had a set boss, a set office, a set schedule...
The majority of my time is a ‘’choose your own adventure” format. Anyone who has been any version of self-employed understands the many pros and cons of this set-up!
More me, the over-arching challenges presented each day are staying focused, prioritizing, moving forward through what sometimes feels like a black hole of ‘where the heck do I go next’ in the on-camera world, while finding the balance of saying ’yes’ to the right amount of clients and classes in fitness to thrive but not collapse at the end of a day ;)
Anyway, this post does not have to go on very long today-- The point is, right now, especially, so many of us are facing a similar “choose your own adventure” calendar. If you are up for creating a DAILY ACCOMPLISHMENTS doc, I highly recommend it.
Yes I have my running to-do list, but this is a way for me to quickly jot down what I actually complete, however small, during a day that relates to moving forward in my career. Maybe you want to put everything you do in a day. That would overwhelm me, but more power to you if that is the route you go ;)
Go ahead, open Google docs, type today's date, and write some accomplishments.
What constitutes an 'accomplishment''? That's up to you. But I urge you to count every 'little' thing that moves you that tiny step forward.
I don’t know about you, but it certainly makes me feel better when I can look back at that and say, “YES I AM doing things!” Some days it feels I am stagnant, and this helps me keep track of the reasons to celebrate, of all sizes, those baby steps forward.
"Wrote a blog post." That’s going on the list :)
What other ways do you have of staying focused and motivated these days??
"A Navy SEAL Explains 8 Secrets To Grit And Resilience"
This article is SO quotable!
Had to share for some inspiration.
Posting bits here, but I recommend reading the article in full! It combines research and thoughts on the topic of RESILIENCE.
In summary, the article covers: "So what can the SEALs and research teach you about getting through life’s tough times? Here we go."
" Grit often comes from a place of deep purpose and personal meaning." Tasks need to have purpose, as they note: "our brains always give in long before our body does."
Intrinsic goals outperform External goals
Something that helps to keep one going ''in the moment''? Making it a game!
"Research has shown that hope and despair can be self-fulfilling prophecies.
(For the three things you can learn about fearlessness from Special Ops and Navy SEALs, click here.)"
"Marathons aren’t as hard after a few months of training. But if I said you had to run one tomorrow you’d probably cry."
"When you frame things as a win/lose scenario and they don’t go well, you’re a loser. And so you quit.When you take the perspective that everything is a learning experience, there are no winners or losers. And you just keep getting better."
"Gritty people often start out less talented. But by hard work they end up better than the naturally gifted:"
"As The Power of Habit author Charles Duhigg explained, having a support network is vital to improvement. Seeing others achieve goals makes us believe we can."
"Lots of little good things beat infrequent great things when it comes to how good we feel."
"There’s something about when you’re facing a really crummy situation, to look over at your friend and see him smile. It tells you, “Alright, I’m going to be fine. We’re going to be fine and it’s all going to work out.”"
Read the full article here: https://www.bakadesuyo.com/2015/01/grit/
What parts of this stand out most to you? Let me know in the comments!
Exercises to help strengthen your back. The video is a speed-through of a series you can do at home with no weights. Do them slowly and with control, be safe. Questions? Reach out!
Things to remember:
-always breathing throughout the exercises
-form and safety are key, keep these slow and controlled.
-squeeze your glutes (also can think of pressing hip bones toward ground) as you lift chest in these exercises
-notice your head- neck in line with spin (eyes downward)
-don't push too much! be nice to your back, help it don't hurt it. these won't be the most intense exercises you ever do, but they are important and powerful for your back!
To help you work your upper body w no weights: Push-Up Variations
-Wide (hits the chest harder)
-Diamond (hits the triceps harder)
Well, you have options--
1. Do one of each in a row, until you just can't do anymore. "to fatigue"
2. Do 10 of each, 2 times through
3. Pick one, do all you can for 30 seconds. Rest. Repeat (once or twice more).
4. Do 10 at various times through the day
Shake out those arms before and after!
Do you have other favorite variations?