And the Beast Goes On!!!

Since the last post on my major feat of the winter run, I totally dropped the ball. This winter season seemed to be the snowiest ever - well at least in a long time. Every other day, the flurries would fall from the skies and pile into inches. The temperatures plummeted to single digits and wind chills reported to have a feel within the negative teens. Needless to say, there went my winter run.

Fast forward to March 10th, with the morning temperature back in the 30's and heading up to the 40's - it was time to head back out and get back on track. This time it was different as I heard my King (the Beast) ask if I wanted to go for a run, my heart sank. Our ideas for a run are way different. My run is just a smidgen above a snails pace, his idea is like a cross country pick up the pace and let's go. Prepared to challenge myself, I agreed to run knowing that it was going to be a rough one.

What I wasn't prepared for was the slick patches of ice. The day before was beautiful, a high of 50 was instrumental in melting the snow. However, there was some refreezing due to the drop in temperatures over night. We ran up on hills, on mounds of snow and gingerly ran over icy patches. It was like a boot camp run, testing my ability to make it through. I tried my best to keep up as the beast was way ahead of me. Over all, I made it through. Once again, I am proud of my efforts and now that the season is changing, I will be back out there even if it means I will go for the challenge run with my King - the Beast.

In the meantime, if the weather decides to take a turn, I will take full advantage of the indoor workout. How about you?

Update: Friday the 13th
It was 32 degrees so the Beast and I headed out for a run this morning. Although the path was much better as the snow has melted even more - it was a tough one. So tough that the beast was way ahead of me and kept running back to tell me to pick it up. With an aching knee, I begged him to go ahead - "I'll make it" but the truth is I felt like giving up, turning back and walking home. Here's the kicker, as I ran at a pace that allowed me to focus on running, the beast would make announcements to alert me that "this is the tough part" or "pick up your knees we're going up this hill" - things I really did not want or needed to hear. I just wanted to run the best way that I could. The best part of it all - I did it and I am so glad that I did.

What Have You Done For You Lately?

How are you doing? When was the last time that you took a moment to check in on your health and wellness?

It's so important that we listen and have a keen sense of our bodies to know the signals and symptoms that are gentle memo's to take note that something needs to be checked on.

Although you may be working to improve on your health and wellness through diet and exercise (which is excellent) you need to get a physical. In addition, it is important to know your family health history as well as your own. Some screenings may be more important than others based on your family's health history. No need to panic, your family's health history serves as a guide for the illnesses/diseases that may place you at a high risk level for the illness/disease.

Other suggestions are to treat yourself to a day at the spa. You can also place an order for some specially made to order spa products from Smell Good Spa They have a wide variety and great specials/sales.

But wait, there's more....
Yoga
Meditation
Healthy Eats/Treats

All Things in Moderation

It's a new week and as I prepare for my second week of Cross Fit, I think of the emails I've received with questions and concerns about beginning or getting back to working out. Whenever I get back on track to focus on improving my health and wellness, I always begin at a pace that is comfortable for me. As I have mentioned in previous blogs and on the Health & Wellness Show, your health and wellness depends on you. You are the one who is charge of taking care of yourself. Not only are we focusing on the diet and exercise but also the well being of the mind and spirit.

There's no need to punish yourself with thoughts of where you should be in your health, or constantly fuss about the weight you have gained, just make a decision to change the way you do things - gradually. In doing so, you will begin to settle in to a different life style. You will notice that you are able to make more changes and may even look for new ways or methods to improve your health. Whatever the case, begin at your own pace. Do NOT try the quick fix remedies, it will fade as quickly as it came - once you have a flash back craving.

Even though there was a time that I could run 16 to 20 laps on the track, whenever I begin my track workout after having a long break, I begin with walking and perhaps running a lap after every three laps walked. Eventually I will walk one run one until I am able to run 4 laps and then walk one and then 4 laps, etc. It is important to note that I also run slowly. I run at a pace that is comfortable for me. As my ability to run more laps increases, my pace picks up.

As excited as I am to face the challenges of the Cross Fit program this week, I still work out at my own pace when I am on my own. In this case, the challenges are timed and I am able to compete - at my own pace :-)

Here are some suggestions that you may want to consider in beginning to improve on your health and wellness.

YOGA FOR BEGINNERS

Yoga - Try It You May Like It

Yoga it does a body, mind and spirit real good. It involves stretching of the muscles which is great as it releases the lactic acid that builds up with muscle use and causes Fatigue, pain, stiffness and tension. It also improves your posture and upper body strength.

Yoga is used to treat clinical depression and heart disease. Studies have indicated that other benefits can be found in improving chronic medical conditions, as it has relieved symptoms of asthma, arthritis and back pain. The National Institutes of Health is interested in the benefits of yoga and has funded clinical trials on yoga and its health benefits for insomnia and multiple sclerosis.

There are many forms of yoga. Asanas, ashtanga and power yoga are among the different forms of yoga and varies in their levels of activity. If you have never tried yoga because you think it's to difficult or you just never gave it any thought - why not give it a try, before you know it you may be a pro :-) The benefits are worth it and you can begin by checking out the video below. Go on and give it a shot.

What's More Important?

Having your own business requires consistent review. Ideas are continuously flowing and ways to improve are being flushed through your mind. Taking it up to the next level is the main goal - not wanting to miss out on being able to provide the services that your competitors are able to deliver. In fact, you want your business to be even better - stand out - completely unique in delivering services that others really need and you can give it to them.

Well, I have a list of questions that I often ask myself

• How am I doing?
• What can I do to improve?
• Am I offering my clients an invaluable service?
• What about my internal clients? Are they feeling appreciated?
• Are my external clients referring me to others?
• How effective is my networking?
• Am I investing enough time into my business?

More questions can be added to the list. However, most important in keeping your business report, be sure to take an honest look at yourself. Your well being - your physical, emotional/mental health are vital in doing business. Your purpose in doing business is not only to be your own boss, be in control but to also enjoy life on your terms. You want to live a prosperous life - well, you also need to live a healthy life. Be sure to take care of the business of your own health.

• Stay hydrated (drink water, 100% fruit juices)
• Make time to get pampered (spa, massage, body rub/scrub)
• Exercise (enjoy a yoga class)
• Meditate (quiet time to center yourself)
• Make healthy eating choices (salad, fruits, vegetables, vitamins, etc.)
• Visit your doctor and follow the standard health screenings
• Travel (plan a vacation - go see other places)
• Spend quality time with your family
• Donate your time, clothes, other items or money to a worthy cause
• Go out for a night on the town (concert, dinner, Broadway show, museum)
• Make time for a social gathering (group of folks who share common interests, friends)
• Play golf, tennis, chess, dominos, basketball, softball, base ball, etc.
• Go to a book store pick up that book you've been meaning to read
• Relax and begin to read your book - even just a chapter or two - then be sure to make some time to continue reading it again - even if you have to take it to the mandatory room (the place we all have to sit for a while).

You are in business with the goal of enjoying life. It's hard to step away especially when you are constantly working on something new or something that requires your attention, or just having to put that time in to see the business grow. It will grow but you will be surprised at the growth you can achieve by taking care of yourself. It builds your confidence - you will feel like a billion bucks, and most of all your business will improve.