Every morning should start this way!

Morning Meditation

With my messy bed head hair I decided to start the day right. Meditation and visualization! I think this card will be repeated often for me, it wasn’t difficult to summon up an event that was/is difficult to accept.  I love the way the day started. Some soul searching, warm sunny rays and yummy food! I think every one of my days will start this way. Next stop was an hour of ashtanga yoga!!!

Easy Breakfast

Half of a Rudi’s Plain English Muffin

Half Tbsp. Justin’s Almond Butter

Half a small banana

Glass of water w/lemon

 

Steampunk Tights (transformed into capris) by: INKnBURN

Visualization cards by: Unknown (given to me as a gift and there are no markings on the cards). If anyone recognizes what these are let me know!

Trees, Glorious Trees

14910451_10211281934703978_3902207602423131491_na
Wildflower Long Sleeve Tech By: INKnBURN

Read this article today after my slow and easy 2 miles, “New study delves into the importance of trees in our cities and how they can save our lives“. And all I could think was, really, really? They’re just getting this now?

I think back in the 60’s & 70’s the flower children, hippie culture, folk song writers and progressives of the day were protesting about and heralding the dim future we were facing without nature and trees surrounding us.

Joni Mitchell wrote and released “Big Yellow Taxi” back in 1970 and the Counting Crows did their version in 2002 and numerous others did their spin with this timeless song.

 

Never heard it before? You can follow the links above, or just read the lyrics here:

They paved paradise
And put up a parking lot
With a pink hotel, a boutique
And a swinging hot spot
Don’t it always seem to go
That you don’t know what you’ve got til its gone
They paved paradise
And put up a parking lot
They took all the trees
And put ’em in a tree museum
And they charged the people
A dollar and a half to seem ’em
No no no
Don’t it always seem to go,
That you don’t know what you’ve got
Til its gone
They paved paradise
And put up a parking lot
Hey farmer farmer
Put away the DDT
I don’t care about spots on my apples
Leave me the birds and the bees
Please!
Don’t it always seem to go
That you don’t know what you’ve got
Til its gone
They paved paradise
And put up a parking lot
Hey, now they paved paradise
To put up a parking lot
Why not?
tree_tagcloud_11
Those are the important part of the lyrics, the rest is here if you want the whole thing. These lines above were a foretelling by the progressive youth of yesterday. Too often that demographic is ignored, or because the thoughts are too progressive for some they are thought to be deviant or absurd.  When will we ever learn that often the youth and millennials have a fresh perspective on the state of the future because they are even more invested in it than those who’s years go beyond that demographic?
That’s not to diminish the fact that the experience and wisdom that those over 30 have are important voices to hear too. But hearing the voices of the future of this world is the hearing the road seen without the fear of change. And hey, all of you over 30, change is GOOD, and often very very necessary.
Surrounding myself with nature is often the only place of grounding within a stressful world. Being among the trees I am reminded just how important preservation of places of nature, wildlife and sacred grounds really is. You can’t smell a flower on a computer screen. Sure you can smell artificial flowers anytime you want, but when is the last time you went out knelt down and smelled a flower?
animals-smelling-flowers-151__700
“Scientists have known for some time that increasing temperatures associated with global climate change have a negative effect on plant growth. Expanding on this research, a Hebrew University of Jerusalem PhD student has shown that increases in ambient temperature also lead to a decrease in the production of floral scents.

“Increases in temperature associated with the changing global climate are interfering with plant-pollinator mutualism, an interaction facilitated mainly by floral color and scent,” Alon Can’ani explained in his research.” (quote taken from Science Daily: As temperatures rise, flowers emit less scent)

halforest

These things are profoundly sad. The slow but steady destruction of nature seems unimportant to some. But as Joni said “That you don’t know what you’ve got, Til its gone” is prophetic truth in the case of nature and wildlife. Imagining a world where we only know trees, flowers, and wildlife by what we see in a museum is a very bleak thought into our future.

So learn from our past and learn from our mistakes. Listen to our children, the youth of today and tomorrow. It’s their future and their children’s future and so on and so on. Do what you can, what is in your power to help preserve our trees, our wildlife, the streams and oceans, and the very air we breathe.

 

f08a78212323a3586ed1011456b489db

 

 

Get Involved

Stand For Trees

Arbor Day Foundation

The Bees In Decline

Ocean Cleanup

Tree People

 

 

 

save-trees

 

80’s in November! Indian Summer? And of course, a recipe I found!

 

7a012dd5d244761d0b1b20fcff687eccWHEN IS INDIAN SUMMER?

Here are criteria for an Indian summer:

  • As well as being warm, the atmosphere during Indian summer is hazy or smoky, there is no wind, the barometer is standing high, and the nights are clear and chilly.
  • A moving, cool, shallow polar air mass is converting into a deep, warm, stagnant anticyclone (high pressure) system, which has the effect of causing the haze and large swing in temperature between day and night.
  • The time of occurrence is important: The warm days must follow a spell of cold weather or a good hard frost.

The conditions described above must occur between St. Martin’s Day (November 11) and November 20. For over 200 years, The Old Farmer’s Almanac has adhered to the saying, “If All Saints’ (November 1) brings out winter, St. Martin’s brings out Indian summer.”

WHY IS IT CALLED INDIAN SUMMER?

Why is Indian summer called Indian summer? There are many theories. Some say it comes from the early Algonquian Native Americans, who believed that the condition was caused by a warm wind sent from the court of their southwestern god, Cautantowwit.

The most probable origin of the term, in our view, goes back to the very early settlers in New England. Each year they would welcome the arrival of a cold wintry weather in late October when they could leave their stockades unarmed. But then came a time when it would suddenly turn warm again, and the Native Americans would decide to have one more go at the settlers. “Indian summer,” the settlers called it. Watch a video from Editor-in-Chief Judson Hale about the origin of Indian Summer.

 

cinnamon-applesauce-recipe_full_width

INDIAN SUMMER APPLESAUCE

INGREDIENTS
4 quarts (1/2 peck) apples
3 or 4 purple plums, pitted
2 cups sugar
juice from 1/2 to 1 lemon, to taste
cinnamon
nutmeg
INSTRUCTIONS
Wash and quarter apples and plums. (No need to peel or core apples.) Place in a large pot and add 2 cups water. Cover and boil until apples are soft and the peels are falling off. Add sugar. Simmer another couple of minutes, until sugar is dissolved. Pour by small amounts into a food mill or other sieve, and press out the applesauce, discarding peels, seeds, and cores. Stir lemon juice, cinnamon, and nutmeg into applesauce.
YIELD:
2 quarts

Source: The Old Farmer’s Almanac (of course 🍎)

 

 

10568998_10208050513720473_753905995354717800_n

 

 

 

 

 

Hitting the pavement (or trails)

58d33fe5-6272-4c2b-b4ed-2a216cd46468

1. Start Small
Maybe you’ve never run a day in your life. Or maybe you’ve taken a big hiatus from the pavement for whatever reason. Or injury has kept you sidelined. Regardless, you need to start or start back small. The most exuberant first time mountain climber isn’t gonna go out and tackle Mt. Everest his first climb. It would be foolish but also self deflating. You need to set yourself up for success, strength gaining and endurance building.
Heck you don’t even have to “run”. If you don’t feel a run, then walk. Or if your conditioning won’t yet allow running, then walk. Walk as slow as you need to. The point is letting your feet touch the pavement, the trail or the treadmill ( I highly suggest one or both of the first two. Treadmills are great for intervals or really bad weather conditions but being in the open air is just in general better for your health).
Commit to a 15 to 20-minute short walks or runs, or intervals (run/walk/run), three times for one week. Sure, you may want to do more, but just stick to short sessions. After three or four weeks of regular training, aim to increase your workload and running mileage.

6cc817e17581f8451ae6e93d86d54051

 

2. One Goal
Goals help you to focus. That eye on the prize mentality. Something that would make you feel inspired or accomplished in your training. Sit down and come up with the ONE goal you want to achieve. Do you want to run a 5K, a 5K in under 30 minutes, or are you trying to get back into marathon running? Choose a race allowing yourself enough time to reach that goal. Be very very realistic. Check and see what the time limit is for the race and then set your training accordingly, but make sure it’s doable!!

 

 

3. Find Inspiration
That can be from other people who are runners or race walkers. Join a club, or some bigger races even have training groups. Many small running stores have group runs. I’m part of the RWB who gets together not only for races, but training runs, strength training , hill work, yoga and cross-fit.
Follow blogs that inspire you and your training. Find an inspirational quote every day that you focus on. Make it your mantra for the day and focus on that when you train.

 

 

4. Commit Your intentions out loud to someone or to many
You can blog it, tell members of that new group what your training plan encompasses, or tell your family members around the dinner table. There are many forums you can find about running, or Facebook groups. Even Reddit has running threads you can follow and share with.
You will also need to hold yourself accountable—long term—for your actions. Don’t just commit once and it’s over, but hold yourself accountable for the long term by providing everyone on your accountability list with regular progress updates every week or so.
So far I’ve told my blog readers my intention and also how I’ve been slacking. My hubby knows, as well as knowing details on my training schedule so he can kick me in the butt when needed.

 

47caf6a42683d178adc265ae093eb4ae

 

5. Change up your training routine
Especially when you feel you’re getting bored or losing excitement in your walk or run. This can especially happen when training for longer and longer distances. So small changes help immensely. It can be changing up your play list, or your running route (which you should do for safety anyway), as well as time of day. If you are a road (pavement) runner, find some smooth trails that aren’t to challenging (where you would need to buy trail shoes for), or accept the challenge. Hey that means you can shop for some new shoes ladies 👠
This is the good time to throw in some treadmill intervals where you can change up the speed and incline. If you google treadmill intervals you will find all kinds of routines to do. Or head outside for the hills, I said hills, not mountains, for some hill work. This will help strengthen your legs.

 

ac139e86e056894cb8d35f70fbda5858

6. Befriend Runners

As I said above, find some fellow runners or walkers. Check what you are doing minute per mile and then go seek like minded (ability) people. I also belong to group on Facebook called the Running Turtles. They are local in my area but they have everyone from 20 min mile walkers to 6 min mile runners. It could even be your spouse or a friend who has similar goals. But if you do that, just make sure you are positive for one another. You don’t want someone who can easily talk you out of walking or running for the day to go to the donuts shop instead!
Also just befriending runners in online groups even if it’s a national group like the RunJunkEes® Run Club is for me. We do have a small local group that meets. But many in RunJunkEes® are online just for the support, tips and motivation they get.

Also small local running stores often hold runs and running workshops. Some are often directed at showing off a new shoes style. But that’s a benefit because sometimes you get to try the shoes too! And besides, you need to get fitted properly if you’re just starting out anyway. Too often people buy running shoes in the size they normally wear in non running shoes, and guess what, most of the time that’s not the right running shoes size you need. Plus there are shoes depending on your pronation (heel goes to the left or right when you come down on it) and you can get shoes to help because that is a discomfort when running.

 

17802-Christopher-McDougall-Quote-You-don-t-stop-running-because-you-get.jpg
Or walking

7. Celebrate your Successes

And try not to do it too much with food if you don’t have a healthy relationship with food. Much better choices are ways to pamper or gear yourself.

  • Massages are a welcome relief
  • Manicure and Pedicure will make you feel awesome and usually you get a bit of a foot and calf massage added into it!
  • A new haircut or color is a great way to celebrate you getting healthier and stronger
  • New shoes (any new shoes 👟)
  • New running clothes! I adore INKnBURN as I guess you know by now and for me the fact that these are special limited edition runs makes my self esteem stronger when I run in them. They are special for my training and they help me to not give up!!

 

c12ce9c793ee4f233da1b5296028ccf4

 

8. Starting for the first time

Depending on your skill level and athletic ability there are good training plans out there that are all just a little different and that makes it easier for you to find the right fit.
Couch to 5K training plan you can find on the internet and apps for your phone

  • Get fitted for the proper running shoes
  • Start with run/walks
  • Let your body be the boss. Your brain may think “but I’ve only gone 10 minutes, I have to push further”, but if your body is hurting badly, your limping along, or you are fatigued, pushing to hard will damage you for your next outing.
  • HYDRATION – yes capital letters. You may not feel thirsty at all, but your muscles need that hydration, or they will quit on you. HYDRATE well before your run (give enough time to head to the bathroom before your run).
  • Plan a safe route. A route you know, where the neighborhood is safe, time of day is safest and where you know the actual layout of the pavement or trail. Yes, walk it out first and know where there is and isn’t sidewalk. And where there is cracked up sidewalk. Where there are badly managed trail areas. It’s great if you can find a school that allows you to use their track, but check with them first so you don’t get arrested for trespassing. This is another area knowing local runners or running stores can help you out.
  • Take breaks when you need to, you are training your body. Training translates to, your body doesn’t know how to do this yet.
  • Make sure you’ve eaten a small but healthy meal about an hour before your run. Your body needs fuel. Especially when you are asking it to do more. There are many books on runners nutrition out there, just google.
  • Be patient with yourself and if you don’t succeed with your planned time or planned miles, don’t stress it. Just lace back up the next training day and go out and get it!

 

 

funnie-2
True Story!!

9. Some suggested help for you from me…

Zombies, Run Phone App.

RunJunkEes® Run Club

Team RWB

INKnBURN

Jeff Galloway Training Excellent place for walkers to start. Jeff has training plans to take you from walking into running.

Hal Higdon For those already able to do some running.

ResqWalk ResQwalk is a FREE mobile app that enables you to raise money and resources for animal welfare organizations, simply by walking.

Charity Miles Choose a charity and walk or run for it.

Garmin 

Fitbit

Run Fast. Eat Slow.: Nourishing Recipes for Athletes

I’m not listing shoes because every foot is different. I have used three different brands since I started. But I was fitted for the brands.

There are other phone apps out there such as Zombie 5K, Map My Walk, Map My Run, Get Running, Runkeeper, Couch to 5K, C25K, Runtastic, and Edumondo. I have used all of these and they all, like most apps have high points and low points. You just have to give them a test run and see what fits your needs best.

running-image

Sunshine Yoga & Meditation

Today I embraced the sunshine. After the horrible storms that passed through and 14666134_10211002834926658_1325396280491959193_nknowing that autumn is quickly settling in I wanted to take a moment to appreciate the sunshine in the warmth of lingering summer temperatures.

I’m normally not a morning person at all. I am a bit of an insomniac and have always been a bit of a vampire loving the night and the moonlight. But this morning I was up at sunrise so I started the day with My coffee and watching the sunrise.  I wanted to linger longer in the morning light as I sipped my coffee watching the rays become warm and bright. I decided after a light breakfast to do a sun meditation and follow it up with some much needed stretching and yoga to lengthen and relax my body. I’m thankful I had the time to sit and just be one with the morning light and the beauty of the sunshine. I played with the light in my photo’s because I’ve always been a lover of shadow and light in photography. Usually in black and white, loving the sharp contrast. The black and white would not have done justice to this awesomely cool shirt I wore (INKnBURN, of course – this time a club offering) 😊 And besides the yellow and the outline of the image reminded me once again, of the sun! I am adding a little info below in case you’re intrigued by sun gazing or have an interest in meditation. Plus some little extra sunshine info.

I highly recommend starting a day or two, or even three with the sunrise and stillness. Just drink it in and feel peace. You can hold a yoga pose, sip some coffee or just grab a blanket or chair and just enjoy the beauty of it all.peace-sign

 

sol-manos

 

Sunrise meditation
You might like to try this simple exercise when you have a moment to just close your eyes, even for just one minute. Ideally you can practice it for real outside in nature at sunrise, but you can do it by just closing your eyes and using your imagination, perhaps in the morning before you start the day, or at any moment that it feels right to allow more light in to your being.

  • Imagine yourself sitting, standing or lying outside, perhaps in nature where you feel safe and comfortable. It is early morning before sunrise. You are turned to face East, with a clear view in front of you of the horizon. Maybe it’s a lake and mountain tops, trees and grassy fields, the open sea, the desert or the rooftops of the city.
  • You settle in your body and get still. Tune-in to your body sensations as you relax more and more. Feel yourself letting go of all holding and tension. Notice the free-flowing rhythm of your breath.
  • Gradually the sun starts to rise over the horizon. Imagine the light starting to flood over the landscape. The sky, your body and all that is around you is gradually being lit up. Imagine the colours emerging. Nothing can stop it or slow it down – that light is coming no matter what. It is like a warm glow. Relax as you feel the warmth touch different parts of your body and notice the changing light and colours in your eyes.
  • Feel the light of the sun filling you up, healing, awakening and re-energising every cell in your body. Fully surrender your mind and body to this flood of light and feel your own light starting to react and radiate outward in reflection. How does it feel?
  • As you let go completely, acknowledge that you do not have to do or be or achieve anything more to receive this light or to be a source of radiant light. This is what you already are.
  • When you feel complete, give gratitude to this amazing sun, source of life and light.  As you move out of this practice into the rest of your day, let the light glow out through you all of your being, through your eyes, your smile, your heart and your whole body, so that simply being in your presence can light up all those around you.

Source: Georgina Peard

 

sun

 

 

7.png

to2wmay15_-_letthesunin_-_final_web

0a3aae251664164536d5485a600aeea5

awarenessthichnhathahnquote

HERE COMES THE SUN…BURST MIRROR CRAFT

fileitem-19102-tumblr_lei1f4djvp1qcucano1_500

 

 

Hello yoga my old friend…

 

Last month our little family underwent a tragedy. We lost a piece of our soul when Ippo had to be set free from this worlds constraints due to an illness that spread too quickly and too aggressively to even fully diagnose at her age and with how swiftly it overtook her tiny body. For the last two months life has been frozen with her illness and my grief. The healing process has been slow to say the least. This letting go has been a difficult road.

Bringing myself back to daily meditation has been healing and enlightening. And my inner self is finding its way through the sadness and is reminded of the understanding of the circle of life and all it encompasses. My soul is healing.

But my body, that is another story lol. I haven’t been moving. No walking, running, hiking, and no YOGA. Eeeek, what’s wrong with me??? Those are all things that I love and not only that, they are the very things I KNOW helps to heal whatever ails ya! In two months I’ve stopped working out, gained weight and think I lost my damn mind in the process too lol! The last two weeks I started getting back into training. I mean geez, I have a half marathon coming up after the New Year, I need to get back at it!

yogaquotes-8_mfpcic

And then this morning….

“Hello yoga my old friend, I’ve come to talk with you again
Because a vision softly creeping
Left its seeds while I was sleeping
And the vision that was planted in my brain
Still remains
Within the sound of silence (meditation)!”

As the sun was crashing through the living room, I pulled the mat out and began Surya Namaskar (Sun Salutation). And my body came alive, woke up. A re-awakening that was long overdue and much needed. I can’t even begin to tell you what yoga has done for me since I began practicing.

contact-flower More flexibility (even with my walk/run/walk)

dahlia-free-download-png Strengthens muscles

dahlia-png-clipart Improves posture

tumblr_mhvtkt5u4s1rm6jd7o1_500 Wards off osteoporosis and helps strengthen cartilage

tumblr_nibzrppizz1rm6jd7o1_500  Lightens your mood and aids in mental focus

tumblr_moyi3ccozw1rm6jd7o1_400 Relaxes the mind and nightly yoga practice and stretches aid with sleep

contact-flower Aids with ease of blood flow and better breathing

dahlia-free-download-png Helps you lose weight and gives your metabolism a boost

dahlia-png-clipart Gives you a better image of self awareness which overall helps self esteem

tumblr_mhvtkt5u4s1rm6jd7o1_500 Strengthens hip flexors which is vital to runners and as you age

tumblr_nibzrppizz1rm6jd7o1_500 Makes you want to move your body more because of the endorphins

tumblr_moyi3ccozw1rm6jd7o1_400 May produce GABA in the thalamus which reduces anxiety

And this is just a portion of the benefits are of adding yoga practice into your daily routine. Oh and did I mention it actually helps my meditation. I am more relaxed in mind and body to allow myself to be still longer and more effectively. ‘

I’m grateful for both meditation and yoga in my life. It simply makes life better for me in many ways. Yoga touches every aspect of my life, much like meditation does. Try it, I promise you won’t regret it!

I’ve found my way again

 

 

03cff8d2a364d92748f8fa642e516b85

.