Find Your Energy

3.11
It's training season! I started my 2016 running last month... do you have a _________ season? (walking, jogging, biking, hiking, running, weight training?) With the days getting longer and warmer weather on the way, it's the right time to get outside and engage the season to invest in our wellness. When we do, we often catch a groove of stamina and focus that springs from the fresh air, and the feel-good enzymes and hormones generated by your workout. It may not always work, though...

I was out for a 'long' run on Sunday, and about a mile in, I couldn't believe how drained I felt. Have you ever felt that way? I had run almost 6 miles late on Saturday and ate some birthday treats at a family party Saturday night... and here I was paying for it Sunday morning, the day I was supposed to do about 10 miles.

1-2 miles in, my legs were already yelling at me, and by 4-5 miles in I was basically ready to pack it in. And in recent years, I 'never' pack it in - I've been very resolved that once I begin my runs, I'm in it for the distance I had planned to run. And no walking during the run, either. I felt like I was wimping out, but I just had this thick, dragging, tired, worn-out feeling dogging me. And I couldn't shake it.

So about 6 miles in (and still 4 miles from home on the return leg of my run) I actually walked about 3-4 minutes. Then I ran some more. And then I walked some more. It was a brisk March morning, and I couldn't believe how refreshing it felt taking a bit of a break in my run. Every time I started back running, I had a good amount of energy to go at it again... until I didn't. And then I walked some more.

All in all, I ran about 8 1/2 miles Sunday morning, and walked a bunch in between. But it turned out to be a good run, and a great investment of my time and effort. Looking back, I probably needed a bit more recovery time from Saturday night, or just a shorter run Sunday morning (and it would have helped to skip the birthday treats...) Any of these things would have helped me find the energy I needed for Sunday morning.

How about you? If you find you're coming up short on energy this season, mix it up and see what helps. Maybe a bit more recovery time, or a better diet or just an appropriate break in the midst of your workout. Stepping back from our physical activity for a bit may give just the perspective we need to help us dig in and get back at it.

By the Way

If you don't yet have a step goal in your wellness journey, start today. Get a pedometer and set a simple goal of 5,000 steps a day and see how you do over a week, and then a month. Once you can consistently hit that goal, add 10% (another 500 steps) a day, and work at that for a while. Keep doing this and in no time at all you'll be at the much touted 10,000 steps a day, and you'll be giving your body a blessing.

Get Happy

1.48
It's the last holiday of summer. With Labor Day here, many bemoan the end of trips to the shore and the chance to work on their tan while reading a good book. I'm always the optimist, so I'd rather daydream about crisp fall days and the smell of fallen leaves... autumn is my favorite time of year. If you're feeling that back-to-school slump, I want to encourage you to get happy, because it does a lot more for us than we might think.

There are real consequences to our sour moods and surly dispositions, no matter how temporary they are. Hormones are naturally generated by our moods, and our choice of mental state can truly color an hour, or a day, or entire weeks of our lives. On the 'bad' side we have adrenaline (epinephrine), the sympathetic 'fight-or-flight' hormone, and cortisol (the stress hormone, which suppresses the immune system). These bad stress hormones are naturally produced in our brains and adrenal glands, and then our bodies (and minds and moods) have to deal with them.

On the 'good' side are endorphins. These are the feel-good hormones produced by positive thoughts and actions, including humor and exercise (you've heard of the 'runner's high'? those are caused by endorphins). Endorphins were first identified in the 1970's; the name is from 'endogenous morphine' implying that endorphins are a self-produced morphine, that our bodies make on their own. The wonderful thing about these feel-good hormones is that laughter, humor and simple positive thoughts and reinforcements can generate them. It's that easy. 

Remember that saying, "laughter is the best medicine"? Well, there's good proof that it's true. Dr. Lee S. Berk has researched hope, laughter and humor, and the healing and health benefits these have on our bodies. The results are positive and, frankly, wonderful. Dr. Berk's research began on the positive effects of physical activity, and grew from the conviction of, 'a merry heart does good, like medicine.' (If you know your Old Testament of the bible, you'll recognize that as Proverbs 17:22... good stuff.)

Dr. Berk's prescription: "Laugh until your face hurts, then call me in the morning." Seriously, his research is based on the premise that 75% to 80% of visits to primary care doctors are the result of stress-related disease in the individual. Reduce stress through humor, laughter and positive influences, and you reduce the need for doctor-related care substantially.

Check out these valuable articles. The first references Dr. Berk's great work, as shared with Prevention Magazine, and the second is a wonderful anthology of the health benefits of laughter and humor:

Dr. Berk in Prevention Magazine

Laughter is the Best Medicine - from Helpguide.org

Have a HAPPY and wonderful end to summer!

By the Way

I love Prevention Magazine and Rodale Press. If you're not familiar with them, click through and check out their content and resources. The world is a better place with these useful reinforcements of healthful living and thoughtful choices.