Tag: Water

Will I sink or will I swim as I teach?

Will I sink or will I swim as I teach?

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It feels very appropriate to be writing a new blog entry now that I have officially survived my first week in a new chapter of life.  My new chapter was opened last week when I started my position as a Business Teacher at my old high school (Go Terriers!).  It’s also my first ‘snow day’ due to freezing rain, which I am thankful for because it gives this new teacher a chance to play catch up!

I have found myself sitting at my desk each day during my plan period trying to keep up with the endless grading.  Not only during my plan period, but at every spare moment – morning, afternoon, and evening – I find myself grading, planning lessons, or doing something that revolves around teaching and inspiring my students.  I leave school and find myself working at home planning lessons, and trying to keep my head above the water that seems to be inching ever closer.  After just a week, I have found that I love working with my students, I am getting used to my schedule, and I am starting to find a rhythm that I hope works for me.  That doesn’t change that I am still at the very beginning of this chapter, and I still feel as though I am swimming, paddling, and kicking my legs in the water to keep my head above it.  I know other beginning teachers, seasoned teachers, and even retired teachers can relate to how I am feeling.

As I was grading, and grading, and grading some more I was beginning to become overwhelmed and exhausted by it.  I was also getting a little sick of it because the piles seemed like they were never ending.  My ‘To be graded’ and ‘To be entered’ folders always seem full and I’m not giving an overabundance of homework or class assignments (nothing more than other teachers in my department or in the building, in general).

Then I realized something as I was sitting at my desk grading papers.  This wasn’t just endless grading.  It was meaningful information.  In fact, it was great information because my students were teaching me.  Students included things I didn’t expect in their assignments, made inferences I was amazed by, and allowed me to learn something new.  I have come to recognize that I not only love my students, but I also love what grading has given to me.  They are actually teaching me a lot when I grade their assignments, things about the world, sports, and life.  For example, I was reading one student’s research on computer programming jobs and he had said that the computer programming field is actually declining.  He said that the job outlook is not good and I was surprised by this.  I actually thought computer programming would be a rising field since so many things revolve around technology and computers.  On another occasion, a student taught me that wrestling is a year round sport.  I haven’t watched a lot of wrestling and it was surprising to me.  I learned something new from him!  That was pretty cool, and it was something I wouldn’t have known if my student hadn’t shared that with me.

I am sharing this because if we think outside of the box and color outside of the lines we may be surprised by what we see or learn.  It allows us to see things from another person’s perspective, appreciate life more fully, and understand why we do what we do.  Why we do something (such as grade papers) may seem obvious, but if we think of it in a different context we are able to see that it can be more than just grading.  It can be a learning experience.  We often go through life doing our job tasks mindlessly because they have become mundane and repetitive.  I hope this helps you put things in perspective and find new ways to bring meaning to your own life whether you’re a teacher, social worker, electrician, construction worker, or film director.  We can all find ways that our job provides meaning.  This is precisely what my #ProjectKindnessBook is about.

Oh, and by the way, I will most definitely be swimming during this chapter, not sinking, even if I have to kick and paddle the entire way!

~jj

#ProjectKindnessBook

#AlwaysChooseKindness

You’ll only regret the workouts you don’t do!

You’ll only regret the workouts you don’t do!

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We all have days when we feel unmotivated, don’t want to workout, feel lazy, want to take a nap, or just want to do other things, but on those days it is important to still do some type of workout, whether it be a short one or long one, cardio or yoga, or a quick run.  Sometimes thinking about my favorite person who inspires me such as an athlete is enough to motivate me!  If you are having one of those days, think twice before you skip your workout and remember all the positives of a great workout, including the reasons below!

     100 Reasons to Exercise Now (Courtesy of Pinterest)

  1. Because it makes you feel confident
  2. Because it helps you get stronger
  3. Because exercise helps combat depression
  4. Because you’ll feel proud of yourself
  5. Because you have goals you want to reach
  6. Because you’ll feel bad if you don’t
  7. Because you want to move forward, not backward
  8. Because it burns more calories than not working out
  9. Because it improves your heart health
  10. Because you want a great butt
  11. Because it prevents diabetes
  12. Because you want to be a good example to your kids
  13. Because you want to feel good in your clothes
  14. Because it reduces your risk of cancer
  15. Because your body was made to move
  16. Because you want to be an athlete
  17. Because you want to look better
  18. Because it lifts your mood
  19. Because you want to stand taller
  20. Because it reduces back pain
  21. Because it feels good
  22. Because it makes you feel accomplished
  23. Because you spend most of your day on your butt
  24. Because swimsuit season is always coming
  25. Because strong is the new skinny
  26. Because dieting only works so much
  27. Because it strengthens your bones, too
  28. Because it helps you lose weight
  29. Because it allows you to eat more food
  30. Because it’s the best way to spend “me” time
  31. Because it helps you de-stress
  32. Because it’s cheaper than therapy
  33. Because you want a strong core
  34. Because you want to take care for yourself
  35. Because you take pride in your body
  36. Because it strengthens your legs
  37. Because it helps your clothes fit better
  38. Because you want to push yourself
  39. Because you are capable of more than you ever imagined
  40. Because moving your body feels good
  41. Because it keeps your mind sharp
  42. Because it helps you beat belly bloat
  43. Because it helps you sleep better at night
  44. Because it gives you energy
  45. Because you want to stay healthy as you age
  46. Because you want to look younger
  47. Because you want toned arms
  48. Because it improves your balance
  49. Because it burns off last night’s dessert
  50. Because it boosts your immune system
  51. Because sweat is sexy
  52. Because you want to live longer
  53. Because you want to get better at your game
  54. Because you want to catch someone’s eye
  55. Because exercisers earn more money
  56. Because you’re more likely to eat better when you exercise
  57. Because you want to shave time off your running pace
  58. Because you want to breathe easier
  59. Because you want to see the scale drop
  60. Because exercise improves your sex life
  61. Because you are worth it
  62. Because being fit makes everything in life better
  63. Because you promised yourself that you would
  64. Because you deserve a better life
  65. Because it’ll help you drink more water
  66. Because you want to do real push-ups
  67. Because it reduces your health care costs
  68. Because you’ll miss fewer days of work
  69. Because you want to create a new future for yourself
  70. Because it’ll help you like what you see in the mirror
  71. Because it makes clothing shopping more fun
  72. Because you want to look and feel incredible
  73. Because exercising can be fun
  74. Because it’ll give your skin a glow
  75. Because it’s a good way to spend time with your friends
  76. Because it’ll help you prevent the middle-age spread
  77. Because it reduces your blood pressure
  78. Because you don’t want to let yourself go
  79. Because you don’t want to squeeze into an airplane or rollercoaster seat
  80. Because it strengthens your spirit
  81. Because it’s a cheap way to entertain yourself
  82. Because you’ll be able to reward yourself
  83. Because you need a reason to wear those new workout clothes
  84. Because you’re tired of being tired
  85. Because not working out is not going to get you very far
  86. Because it’s a great way to spend time outside
  87. Because you made a commitment to yourself
  88. Because you’re tired of starting over
  89. Because there will always be another wedding, vacation or reunion
  90. Because you’re not a quitter
  91. Because it improves your cholesterol
  92. Because it boosts your metabolism
  93. Because it prevents age-related muscle loss
  94. Because if you can do this, you can do anything
  95. Because a fit body is a healthy body
  96. Because it beats sitting on the couch
  97. Because  everyone has at least 10 minutes to spare
  98. Because you want to be stronger than your excuses
  99. Because not working out isn’t working out for you
  100. Because the only workout you ever regret is the one you skip

Now, GO WORKOUT!  You will feel much better once you do!

~jj

Replace + Reduce > Rationalizing

Replace + Reduce > Rationalizing

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All too often I hear people say, “I worked out earlier, so it means I can eat this cake and cookies now” or “I ate fruit at breakfast and a side of vegetables at lunch so I can cheat at dinner” or the best one is “I ate clean all week, so it means I can eat whatever I want this weekend” but rationalizing your choices when it comes to your health is not a good compromise or balance.  Try replacing rather than rationalizing to reduce your calories and your chances for heart disease (which I will add is the number one killer of Americans yet can be reduced by the choices we make).

I am not suggesting that you don’t allow yourself to eat sweets or desserts, but getting into the habit of rationalizing your choices is a sure way to lose track of your fitness goals and see a decrease in your progress.  Instead, eat in moderation and remember that replacing with fruits and veggies rather than rationalizing with junk food will boost your energy level and make you feel much better.  Consider replacing at least one food item at each meal to reduce the fat content, sodium, and carb load that is almost always higher than it should be.  Replace unhealthy sides such as mashed potatoes for a baked potato or make mashed potatoes that are 1/2 cauliflower and 1/2 potato and use Greek yogurt, low fat milk, and unsalted butter to get the creamy consistency you want.  Replace onion rings or french fries for healthy veggies such as grilled onions or roasted potatoes.  Further, at breakfast, replace potatoes and bacon in an omelette for veggies such as spinach (leafy greens are great for you!) and mushrooms.  At lunch, replace BBQ potato chips for plain tortilla chips or unsalted almonds and a BLT or chicken quesadilla for a turkey, spinach, and cheese wrap.  Small healthy choices at each meal may not seem that important, but small steps can help make a big difference in the overall progress you see.  Three small healthy choices (one at each meal) is a great way to work on making progress over time.

Remember that when you eat like crap, you often feel like crap so don’t use your weekend as an excuse to give up on your goals.  Instead eat for success because no diet does what healthy eating will do for your life.  It will change your mood, stress, and energy level!  Eating healthy doesn’t mean you have to eat less, just eat right! 🙂

~jj

Summer Heat: Staying safe & having fun in the sun!

Summer Heat: Staying safe & having fun in the sun!

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There have been several instances this summer where I have read of people running and doing intense cardio workouts outside in the extreme heat…extreme heat and temperatures of close to 100 degrees.  This is becoming a problem because nearly every summer we hear the warnings and dangers of staying hydrated, being safe and responsible, and staying out of the heat when the temperatures are at dangerously high levels.  I know every summer I read about at least one person who thinks that they are invisible and can stand up to the heat to run outside, but they die from heat exhaustion because they pushed too hard in the heat.  Remember that while you may be fit and trim and able to keep up with the heat, it doesn’t mean you should.  It is important to remember that the heat can be dangerous and while it may seem like a good idea to stay active, it is also a good idea to stay safe.  That means taking precautions by not exercising during extreme heat warnings and dangers, staying hydrated, and waiting until the temperature drops such as in the late evening after the sun has gone down or early morning before the sun is up to do any outside workouts.  While there are opportunities when it may be somewhat safer to run, also remember you should look at the hour by hour forecast and factor in the humidity and heat index to determine whether it truly is safe.

Next, know when to stop.  Don’t push yourself until you are at the point of suffering from a heat stroke or heat exhaustion.  Stop before breathing gets difficult from the heat and know that when you feel physically and or mentally tired it is time to call it a day.  Modify and adjust runs, exercises, and workouts if they are too challenging to do outside in the summer heat so you don’t do harm to your body.

Remember, summer is a great time to vary your workouts and do fun activities (that can be less strenuous) with the family that can count as workouts.  Aquatic workouts and exercises are great for reducing muscle and joint inflammation or pain that may arise from excessive cardio or running (which can be worsened if rest days are not taken).  Kayaking and canoeing are other great summer water activities that can allow you to cool off in the water while getting some exercise at the same time!  Summer kickball, baseball, and sand volleyball leagues are also popular activities that can be fun and often are in the evening hours once the sun has gone down.

Relax, have fun, and modify your workouts based on the heat and local activities in your community.

~jj

Simplicity might just be key!

Simplicity might just be key!

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One constant for most people is that their schedule is always filled, life is always busy, and there never seems to be enough time in the day to do everything on the “to do” list.  People often want short, simple, and easy workouts and quick, healthy meals that keep us on track to maintain or reach our fitness goals.  Why?  Because spending time with family and friends is what most, if not all, of us want.  We basically want the cake and to eat it too!  Shocking, right?  Well, obviously, not really.  That is the majority, not the minority, so if you feel this way, you can rest assured that you are not alone.  So, what can you do to still make the most of your day, save time, and not feel like your entire day is dedicated to health and wellness?  Let’s face it, we are often so busy we don’t necessarily think about all the choices (or lack of) that we are making that impact our health.

My solution (and challenge to you) is to find several small and simple (key word is SIMPLE!) health oriented things that you can do that will help change the big picture over time, then incorporate those into your schedule.  I will give you an example of some fitness and health choices that will assist you in creating a more simple, less overwhelming lifestyle.

First off, start with steps and walking.  Grab a fitness tracker, a very basic one that counts steps is all you need.  If you prefer a more fancier fitness watch/tracker, by all means, get what suits you best.  It used to be that 10k a day was the fad and maybe it still is, but don’t stick with fad diets and exercises.  Strive for what works, so get your count to 14k a day!  Yes, that seems like a lot of steps, but think of walking to the bathroom, in the kitchen, at work, etc.  And just in case you aren’t convinced that getting steps are great for you, walking helps with digestion, is great for your bones, and can improve your mood!  You can do it and it really isn’t difficult.  You may be surprised by how many you get!

Next, the fabulous 5: basic weights, lunges, crunches, squats, and push-ups.  This will help build strength and tone your body.  Do sets that work best for you.  I suggest 3-5 sets of 10-15 reps depending on your lifestyle and fitness level.  You can do these in the morning when you wake up, in the evening to de-stress, while you are outside, while you are watching television, etc and it takes a total of 15 to 20 minutes, if that.

The next one may be somewhat difficult for many, but it is important and will make the biggest difference on your waistline and energy level.  Avoid baked goods.  These are salty, sugary foods that provide little to no energy.  While you avoid cookies, brownies, and cakes, turn to water.  Drink at least a gallon of water a day to stay full, focused, and alert, aiding in keeping your energy level high.  Also, turn to fruit and veggie smoothies that you make at home.  Buy frozen fruits if you are rushed for time or buy fresh fruit and have it pre-cut and in containers so it is ready to be thrown in the blender in the morning or evening.  (This doesn’t mean you can’t have ice cream, this specifically eliminates baked goods, BUT like I continually say, everything in moderation, so don’t go overboard with the ice cream!) 😉

That’s it…simple as that!  5 small and simple tips to incorporate into your busy schedule so that healthy choices are being made without even thinking about them! 1) 14k a day 2) Fabulous 5 exercises 3) No baked goods 4) Smoothies 5) 1 gallon of water per day.  That’s it, an easy exercise and nutrition guide to fit into each day without a workout or a special diet.

~jj

Ditch your soda…here’s why!

Ditch your soda…here’s why!

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You may (and should) know by now that soda isn’t exactly the best drink choice!  Or maybe you don’t, so let me be the first to inform you that you might want to reconsider next time you open a soda.  If you haven’t given up soda yet, here’s just a few reasons why you should: soda actually has lots of unnecessary calories, many sodas are loaded with sugar and aspartame, and they actually dehydrate you rather than quench your thirst.

This past week when I took a recertification class for First Aid & CPR, we began a discussion on soda.  One of the obvious concerns with soda is the high sugar content that it has.  Even many juices and sports drinks (i.e. Gatorade, Powerade, Vitamin Water, etc) are high in sugar which is why it is best to stick with water.  While I know some will say they can’t stand the bland taste of water and yada, yada, yada.  If that truly is the case, I strongly suggest you buy flavor packets that you can add to water rather than turning to soda and other sugary drinks.

This may be a short entry, but it is an important one!  For all of you who wish to lose weight and increase energy one of the easiest and BEST ways to do that is to give up soda.  Soda alone will help you drop weight quickly (especially if you are a heavy soda drinker)!  So, my advice is to get off the soda bandwagon and join the water bandwagon instead.  You may hate it at first, but you will thank yourself and me later when you realize how much better you feel.

~jj

Small pieces to the health puzzle…

Small pieces to the health puzzle…

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Need a few quick tips to keep you going through your workouts?  Here are a few things I continuously keep on my radar to ensure I can get through my workouts without feeling tired or bored.

1. Get yours zzz’s.  Sleeping is vital to ensure you feel refreshed.  It helps get you through the whole day, and that includes your workout!  Try to get 7-8 full hours of sleep each night.

2. Stretch.  Just do it.  Even if you are short on time, stretch before and after your workout.  If you don’t think it will help, read last week’s post and it’ll help convince you! 🙂

3. Eat more fiber.  Your body will thank you now and later.  I promise!

4. Drink water, and plenty of it.  What is plenty?  At least 64 ounces each day! That’s eight 8 oz. glasses.  It’s easy.  Spread it out throughout the day…before meals, with meals, and between meals.  Trust me, it’s worth it.  Drinking plenty of water also helps give you a full feeling in your stomach, typically causing you to eat less.

5. Make your meals rather than eating out or on the run.  You eat less healthy food when you eat on the fly.  You tell me you don’t have time to make food?  Pre-plan and pre-make food ahead of time.  Fruits and veggies can easily be sliced and put in a container with water and lemon juice to keep them fresh, sandwiches can be pre-made, whole wheat crackers are an easy throw in.  No excuses!!

6. Find a way to control your stress.  I cannot emphasize this one enough.  Stress is not good for your mind or body.  What’s my way to destress?  Working out and exercising, of course! 🙂

7. Drink…water, not lots of sugary drinks and alcoholic beverages.  Bummer, right?  Not necessarily.  I am not saying give them up, just don’t over do it.  Everything in moderation!

8. Try to limit how often you let your sweet tooth win AND find sweets that are “healthy” sweets.  I sound crazy, right?!  Not exactly.  For example, eat a slice of whole wheat bread with Nutella or cinnamon sugar, chocolate mousse pudding, strawberries dipped in dark chocolate, etc. rather than a huge bowl of cookie dough ice cream or chocolate cake.

9. Exercise regularly.  Not when you want to lose weight or because swimsuit season is coming.  Those are great motivators, but exercising and maintaining your health is a continuous process.  You can’t “diet” for a month, decide to go off the diet, and then back to your previous eating habits and expect to keep your results.  You have to watch what you eat all the time.  You don’t have to restrict your diet of all sugars or all carbs, but eat in moderation instead.  You also can’t decide that you want to lose 20 pounds and then decide it’s time to start walking everyday or going to the gym.  Exercise is a life long commitment.  Why?  Because exercise and eating properly keep your body happy and healthy.  I promise.

These are little things I try to remember.  Not things I just occasionally think about, but truly have engraved into my brain.  Things that are in my phone and on my bulletin board, so they can’t escape my mind.  When I am struggling during a workout, I think about what it’s doing for me.  When I am not drinking plenty of water, I remember, it is what helps get me through my workouts and keeps me focused.  When I want something sweet, I may go ahead and let myself eat something sweet, other times I don’t eat anything sweet at all.  Try limiting yourself to having sweets a certain number of times each week.  You don’t want your body and mind to become accustomed to getting something sweet after every meal or whenever you feel like it.

~jj

Hydration is happiness :)

Hydration is happiness :)

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DRINK WATER and plenty of it!  Water helps keep you full, is great for your mind and body, and can be especially important during the cold, winter months when the dry air tends to dehydrate your skin and body!

I love the tagline, “Hydration is happiness :)” but I can’t take credit for it.  I became a certified Wilderness First Responder during the summer of 2011 to fulfill my elective course in graduate school.  The teacher, Whitney, made a point to ensure that we stayed hydrated during the ten day course as it was very physically demanding with long days outside, lifting patients, and practicing mock emergency scenes.  Throughout the day, he would say hydration is happiness 3-5 times, which was typically followed by a quick 30 second water break.  He also had a fill in the blank with the tagline “Hydration is happiness” on every test and quiz.  Not only was it a great class because of what I learned and the physical demands of learning emergency medicine in nature, but his tagline for hydration has stuck with me.  Hence, I am passing it on to others because I think we often become so busy running errands, going to work and meetings, and grabbing food and drinks on the fly that we forget how important (and EASY) it is to make sure we have our water bottle with us!  And, while I am on the subject of water bottles, as an environmentalist aka tree hugger, PLEASE use a reusable water bottle that you can continually fill up so you aren’t adding to the millions and millions of plastic water bottles that are being thrown away each year!

water

(Click image to enlarge)

~jj

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