DOMS

Yesterday I went skiing for the first time in a little over a year.  The weather was great, and the snow was fantastic.  I skied for 4 or 5 hours and felt great!  Last night I was certainly tired, but not sore. This morning my quads were a little “tender”.  Well now, by the end of the day, walking up and down the stairs is getting harder and harder!!  I really feel my muscles, and I know that tomorrow the real soreness will set in!

Did you ever notice how when you over exert yourself, you don’t feel sore until a day or two later?  This is a real phenomenon.  It is called DOMS — Delayed Onset Muscle Soreness.  It is the result of micro tears in the muscle fibers.  But these micro tears are actually beneficial.  As the muscle fibers heal they grow bigger (muscle hypertrophy).  So don’t be afraid of exerting yourself.  A little tenderness is good, but be careful not to overdo it.  You should feel back to normal after 48 hours

Habits of Mentally Strong People

I saw this graphic and it really hit home.  Lately I have been looking for a new job.  It is a big project and can be very daunting at times, but I must say that I have totally embraced these 18 attitudes and I’m actually enjoying the search!

  • Move on –Let go of the past and focus on what is ahead. That’s what I did; I walked away without dwelling on the whys (the past) and hows (the future), and focused all my attention on the task at hand (the present).
  • Keep control – I do this by taking charge of the project: scanning the job postings, writing and rewriting my resume, and signing up for classes to strengthen my skills.
  • Embrace change—Luckily I look upon change as opportunity not a hardship.
  • Stay happy—Always a good idea to maintain a happy attitude; especially when trying to sell yourself to prospective employers!
  • Be kind — Again, always a good idea to be kind. Remember, “what goes around comes around”
  • Be willing to take calculated risks –All of life is a risk, and the process of looking for a job is no exception. You have to put yourself out there every day .
  • Invest energy in the present—(see #1)
  • Accept full responsibility for past behavior—I’ve learned that no matter what the situation, my attitudes and actions influenced the outcome.
  • Celebrate other people’s success—this goes with #5, being kind. I especially like sending cards or e-mails to people congratulating them on their accomplishments.
  • Be willing to fail—Failure is part of embracing change (#3) and being willing to take calculated risks (#6).
  • Enjoy time along – I think this comes with age and maturity. There was a time when I hated being alone, and busied myself just to avoid solitude.  But now I relish my alone time.  Time to read, to write, to think, and yes, sometimes to nap!
  • Work and succeed on ones own merits – Honestly, who else’s merit would get us to where we want to be?
  • Have staying power/Don’t give up – I am committed to keeping up the task until I achieve a positive outcome.
  • Evaluate and be true to core beliefs—as I go through this process, I am constantly evaluating who I am, what I believe, and how I can tailor my job search to my beliefs. For example, I have seen several job listings for a company that is in an industry I do not support.  While the listings look good, I pass them by.
  • Expend mental energy wisely—I’ve cleared the decks. Everything I work on is related to my job search.  I don’t let distractions pull me away from my goal.
  • Think productively—funny, the more positively and productively I think the more positive and productive I am becoming!
  • Tolerate discomfort—This process is not a comfortable one; sending resumes into the black hole of cyber space, hearing nothing or getting the standard response…”thank you for your interest but at this time….”  The trick is to be able to brush off the negative and keep moving forward (#1)

Healthy Aging

It’s inevitable, aging is a part of life.  I’ve read many articles about healthy aging and I’ve summarized my findings into 4 simple points:

Sleep — Strive for 7 hours of sleep a night (or supplement with naps)

Exercise — Get up and walk a few times a day for a combined total of 30 minutes of activity

Socialization –Stay in touch with friends and relatives and talk with everyone you come across during the day, even if it is simply to say hello.

Proper Nutrition — Eat Real Food and plenty of fruits and vegetables, and avoid added sugar as much as possible.

Easy!

 

 

Crazy Time

Stress is the trash of modern life — we all generate it but if you don’t dispose of it properly, it will pile up and overtake your life. ~Terri Guillemets

How true!  I have been seriously working on keeping my stress level down and not letting it get the best of me.  Working on it, but not always achieving it!  I’m finding that yoga, eating well, getting plenty of sleep and drinking water (and occasionally some wine!) helps a lot.

In this post I want to address sleep.  I’m sure no one is surprised to learn that most adults do not get enough sleep on a nightly basis.   Lack of sleep is a serious problem.  As this chart, developed by the American Psychological Association shows, lack of sleep (less than 8 hours a night), in addition to contributing to poor health, leads to feeling irritable and overwhelmed, loss of motivation, impatience especially with loved ones at home.  and to increased stress*!

2013-sia-sleep-chart1_tcm7-166373

*http://www.apa.org/news/press/releases/stress/2013/sleep.aspx

But taking an occasional nap could help lessen the effects of sleep deprivation including reducing stress.  A recent study found that, “napping could restore bio-markers of neuroendocrine and immune health to normal levels”.  This is important in stress reduction as it is the neuroendocrine system that controls the fight or flight response which when activated causes us to feel “stressed out”.

Of course it isn’t always convenient or even possible to sleep 8 hours a night or nap in the afternoon, but it is a goal for which we should strive!

 

*http://www.apa.org/news/press/releases/stress/2013/sleep.aspx

Time to Clean Out the Closet!

As the seasons change, it is time to clean out my closet and switch from winter sweaters to lighter clothing. Personally I like doing the clothes switch in the Spring and Fall.  Unfortunately,there are many items of clothing that get unpacked in the Spring, and then packed up again in the fall year after year.  I’m hesitant about getting rid of things I don’t wear.  I’m sure you know what I mean; even through I haven’t worn it in 3 years, I might suddenly need it, or it could come back in style, or, it was expensive, maybe I’ll give it to someone, etc.  For example.  I have 5 white long sleeve button down shirts hanging in my closet.  Unfortunately I don’t wear any of them…but I might, so year after year they go into the bin, only to come out again next season!

But this year, I am going to try to live by these words:

Opening your closet