A Leap of Faith

This phrase always reminds me of the third Indiana Jones movie when Indy is almost to the end of the quest for the chalice and he crosses the bridge he can't see.  I'm pretty sure in the movie he does actually refer to it as a Leap of Faith.  These are great words, an inspiring expression to use to motivate yourself or others to move ahead with something in their or your life.  Words are wonderful ways to create a drive for change or momentum and can initiate change.  But it is the action of the change that requires true courage.  Both are important, but without that action words fall short.

I have been in the midst of some pretty big changes in my life.  I'm in the process of letting some things go and moving in a new direction.  All exciting changes, but pretty scary as well, to let go of the familiar and actually chose to act in a new way.  Changes of any sort can be pretty overwhelming whether its starting a new exercise regime, changing your diet, letting go of relationships that are no longer working or starting a new job.  These types of changes to your lifestyle require you to trust in the unknown and that through this process you are going to be ok, better than ok, through the journey.  But taking that very first step and working up the courage to do so is the bravest part of making a change.

My new thing for August summed the actual physical fear and overcoming a leap of faith.  For the past year or so, I've wanted to jump of a bridge into water.  I admit, it is a little silly for a fully grown up and responsible mother of two to want to have any urge to jump off of anything, let alone a bridge.  But I have been wanting to do it.  I can't explain it. 

There is a fantastic park in my town that I walk through regularly and in it, a bridge, I cross a couple times a day.  It is a beautiful bridge.  

In the summer, teenagers jump into the river and it looks like a lot of fun.  It is also pretty high from the water, but the water is deep enough.  I have envisioned myself taking that leap of faith and jumping into the water repeatedly.  I imagine the freedom that I would feel during the fall and how great it would feel to hit the water.

After talking about wanting to jump for a while, my husband said "Alright, let's do it."  We picked our weekend we were going to jump.  Somehow the word spread to our families and both of our parents came to watch along with some of our siblings and their spouses.  No chance of backing out at this point.  To top the pressure of having family come to support us on this insane thing that no one over 20 should be doing, there were some tourists in the park recording our jump.

We decided to jump separately in case either one of us piked or landed on the other.  My husband went first.  When it was my turn, I stepped over the side of the bridge and looked down.  I was really far from the water.  Really far.  

I clung to the side of the bridge completely regretting my words.  I should also mention that I am the type of person who hesitates to jump in from the side of the pool.  I would much rather use the ladder or slide in off the side of the deck.  

So on the side of the bridge, people cheering me on, me clinging for dear life.  Minutes ticked by.  My husband said I was up there for 8 minutes.  The video of my jump was 42 seconds.  I haven't felt as physically scared of something in a long time, I literally thought I was going to faint.  I even started to jump then pulled back.  

Then I thought to myself - really what was the worst thing about taking that step off the bridge that would happen?  There was enough water to land in and something inside me wanted to jump for a really long time.  So I let go.

I hit the water and when I surfaced everyone was cheering.  Swimming to shore, I was asked if I thought I'd jump again and immediately said "No."  Once was enough - I did it.  

I've thought often over the past few weeks about the feeling I had when I was so torn about taking that step and feeling so much fear about letting go.  Often when we face the opportunity to make that change in our lives that we have wanted for so long it is the fear of the unknown or perhaps possible discomfort that cements us in place.  But if we can trust in ourselves that we were right in our decision for ourselves to want a change or a difference in the first place we can have the courage to take that leap.

Fun Food Friday - Peanut Butter Chocolate Chip Energy Bites

I'm teaching a 2 hour Body Gratitude workshop tomorrow and have promised the participants a nutritious snack following the workout.  We won't be working out for a full two hours but it will probably be more than an hour worth of work.  To receive the most benefits from your workouts and to help your body recover quicker, it is ideal to have a balanced snack or meal within 30 - 60 minutes of a workout.  A combination of protein and carbohydrate will help with muscle repair and work to restore depleted glycogen stores from your muscles.

These little energy bites are a perfect blend of carbs and protein.  The dates are quickly digested and provide natural sweetness and the hemp hearts along with the peanut butter provide both protein and healthy fats.  Aside from those benefits they taste like a peanut butter cup without all of the nasty stuff.  These energy bites are easy to whip up and quite addictive.  They are easily transportable and a great idea not only for following a workout but also for helping keep your energy levels up during long hikes or bike rides.

Peanut Butter Chocolate Chip Energy Bites

by Denise Boyd Dunlop

Prep Time: 10 minutes

6075135

Ingredients (serves 12)

• 7 medjool dates
• 1/2 cup natural peanut butter
• 1/4 cup hemp hearts
• 1/4 cup chocolate chips

Instructions

Place ingredients in a food processor, mixing until smooth. Roll into balls and place in fridge or freezer.

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Workout Wednesday - Interval Training

One of the best workouts that I love/hate to do is interval training.  Interval training is a great way burn extra calories in your workout compared to steady state cardio training.  Basically think of your body firing up the way your car does when you first start to accelerate.  You and your car both burn through extra fuel until you get to a steady speed or state.  So extra calories burned for you (and extra gas for your car).  

If you push yourself effort wise for a period of time and then drop to a slower speed or reduced effort and repeat that whole process again, you use a lot of extra calories to power your body.  In addition, you work to improving your VO2 max improving your overall running speed.  From a mental perspective, when you push yourself physically to a level of discomfort and know that you are going to be able to recover from it, you build more confidence into your running.

You can do interval training running outside or in or biking or rowing.  All you need is a watch and a relatively flat surface.  

Start by warming up throughly, for at least 10 minutes.  
Then choose your interval time.  Typically 1 minute at 90-95% of my maximum effort followed with 1 minute of rest.  
Repeat 5-6 times.
Followed up with a10 minute cool down.  

This is an intense workout but again really effective for boosting metabolic and mental performance related to running or any other endurance sport.

Unplugging and Reconnecting

My family has a really busy schedule this year.  Like a lot people I know we are busy most week nights with activities and our weekends are pretty full as well.  When I saw how our weekly schedule was playing out with at least one of us being out every week night I proposed that we make Friday nights family night.  With the idea that we could add some flexibility.  If there was something going on a Friday night we could move our family night to Saturday or Sunday.

During these nights we would have a fun dinner - pizza, at home pub night, appetizer dinners - you get the point.  We also do activities together, playing board games, a movie we all watch together or a dance party.  Everyone has been on board so far, and we plan in advance the movie we'll watch or what we'll make for dinner together.  These family nights are a chance to wind down from the week and relax together.

The other key thing with our family nights is that no one is allowed to have their electronic devices.  Not one of us.  I've watched my kids isolate themselves playing Minecraft or watching videos on their phones and iPads, plugged into their headphones and then I look at both my husband and I checking our twitter feeds, Facebook and Instagram accounts and realize how none of use are relating to each other even while we are sitting in the same room.  I think that many people and families are like that.  We do have a rule, no devices or TV during any meal.  But I wanted the chance for us to reconnect a bit more.

So Friday nights all of us unplug even my husband and I.  We've been doing this for three weeks now and I admit the first few hours I found myself reaching for my phone when I was  looking for a bit of a break.  But after the first little bit, I don't miss it.  It is interesting to watch the shift that happens in our family dynamic without the distraction and isolating nature of our devices.  The biggest thing that happens; we actually talk to each other.  Even if we're watching a movie, we talk about the movie.  We discuss our days and the upcoming week.  Removing the device in our hand gives us a chance to connect.

It has made me think though, how many times has the distraction of our phones take from where we are and prevented us from being truly present with those around us?  I've gone for dinner with people and had the other people I'm with check their phones constantly and I do find it frustrating.  But I've also been that person as well.  I try to explain if I need to check in why I'm doing.  But still checking for texts or emails takes from where I am and who I'm with.  

It really is all about finding balance with our priorities.  I love my phone.  It is a number of things to me; my watch, my camera, how I communicate with other people, a source of entertainment, how I check in with my clients for work and I don't see myself going without my phone for an extended period of time in the near future.  But what I'm going to work toward over the next little while is making sure when I'm using my phone I'm not missing out on what is going on around me.  Instead of taking a picture of a sunset and immediately tweeting it, I'm just going to enjoy the moment.  When I'm with people, I'm going to be with them and not checking what is going on the in the digital world around me.  Ultimately, I'm going to be present with where I am and those I'm with.  

Fun Food Friday - Berry Beet Smoothie

Another gloriously sunny and warm day.  I'm loving this weather for running before we head out for our days.  I have increased my distance and activity level lately and have noticed a little muscle soreness.  For me that is a bit of an indication to take it easy for a day or two and focus on eating foods that have anti-inflammatory properties.

Beets are a perfect food to help with inflammation especially when combined with ginger.  These two root plants go perfectly together.  In addition to helping reduce inflammation, beets support the liver during phase 2 detoxification and provide other forms of antioxidants. 

I chose to cook my beets first and peel them to help reduce the earthy beet flavour.  I wanted something a little sweeter today.  This smoothie is very similar to a beet ginger juice  but thicker because I haven't just extracted the juice, so I get a bonus with a bit of extra fibre.

    

Berry Beet Smoothie

by Denise Boyd Dunlop

Prep Time: 5 minutes

Keywords: blender gluten-free vegan

6074907

Ingredients (serves 1)

• 1 medium beet cooked and peeled
• 1 cup frozen mixed berries
• 1 apple cored and chopped
• 1 inch piece of ginger peeled and minced
• 2 tablespoons hemp hearts
• water as needed

Instructions

Place all ingredients in blender and blend. Add water as needed until desired consistency is reached.

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Workout Wednesday - Take it Outside

Happy Fall Equinox!!  It is a beautiful fall day here and I've been enjoying the weather as much as possible today.  Beyond pumpkin in absolutely everything fall is perfect for running or walking outside.  The humidity of summer is hopefully gone, the temperatures are cool but not too cool and trails are dry.  The leaves are changing colours and the air has that fall smell.

Lately my favourite running spots have been in a conservation area close to where I live.  I can run there from my house and the distance is less than 8k.  It is a perfect run for me right now.  And what I love about running in this place is that it is outside, not too crowded and the terrain makes for some pretty interesting challenges.  It is amazing to me how running on uneven ground works your core.  Did I mention the views were spectacular??

Trail running is somewhat new to me.  I typically run on sidewalks, roads or stone dust rail trails but it is exciting to change my workout and add some new challenges.  I have hiked and snowshoed through this space as well but running as added a new intensity.   

Regardless whether you run or walk the surface you choose makes a huge difference.  Outside sidewalks are the hardest surface causing your body to absorb more of the impact when your foot hits the ground.  Asphalt roads are slightly less impactful.  Trails and 'natural' surfaces carry the least impact.  Treadmills also absorb a great deal of the impact from your foot stroke compared to paved surfaces.  If I have a choice of where I will run, inside or out, I will always try to choose outdoors.  Not only is it better for you mentally and emotionally to be outside, the way your body moves running on the ground is much different than a treadmill.

When you run on the treadmill, you are keeping up with the speed the belt is moving at.  Your hip flexors work pretty hard to power your legs through this repetitive movements.  Compare that type of work to either running or walking outside, the ground beneath you is not moving, you are.  In outside running, you are propelling yourself forward using the muscles in the back of your legs.  This movement targets your glutes, hamstrings and calves more than your hip flexors.  This isn't to say your hip flexors won't get tight while running outside, just not as tight compared to strictly treadmill running.  When you add in uneven terrain and rises in elevation, you add an additional core component to your run or walk.  

That being said, there are times when running on a treadmill is better than not running at all.  But during those workouts it is important to pay extra attention to stretching those hip flexors, increasing the treadmill's incline to 1.0 and adding a couple sets of squats to the end of your workout to balance the work done by the front of your legs.  I know in the winter I will be back on my treadmill a bit more and posting some indoor workouts but for now I'm hitting the trail!

Finding Your Space

I am fortunate to have a place like this to visit on a regular basis.  My husband's family owns a beautiful cottage on Lake Huron  and we get a chance to share this place among Aunts, siblings and cousins.  At this cottage, like most vacations spots you have the opportunity to slow down, sit and just be still for a while.  There is no phone; cell reception is spotty so technology distractions are minimal.  A huge part of what makes this cottage so relaxing and  allows you to escape from everyday distractions is that you are surrounded by nature.  In my case at this cottage, it is one of our Great Lakes.  But anytime we are outside around trees, water and plants feeling the sun and breeze on our skin we can remind ourselves of the calming effects of nature and the importance of immersing ourselves in it.

At the cottage the sound of the waves, sometimes stronger than other times constantly lapping the shore can always be heard.  There are the sounds and sights of birds and plenty of places to sit.  When I'm here I do exactly that, sit, listen to the waves and watch the birds.  I walk on the beach with my daughters searching for treasures from the sea and just slowing down.  Of course in among finding time for quiet reflection and relaxing, there is always picture taking.  I think a lot of people, take photos on our phones.  I know I am certainly one of them.  This constant connection can be both a blessing and a curse.  We are always available unless we turn our phones to airplane mode but the pictures we take while on vacation are easily accessed when we're home.  More importantly these pictures can help us reconnect to the feeling we have while on vacation.

I've been thinking about how important it is for all of us to slow down beyond our vacations.  Sometimes we need a place to escape to just to shut down for a bit.  It doesn't have to be as far away as my family cottage (although it is nice).  The escape can be to a park, your back deck, front porch or even your phone - yes I said phone.  The idea is that this is your time and place to just shut down for 30 seconds to 5 minutes and just sit in quiet or as much quiet as possible focussing on sights of nature.

We can find our own personal spaces to take a breather.  I have spots in some of the parks in my neighbourhood and on both my front porch and back deck.  Sometimes in these spaces I can hear the sounds of the neighbourhood or my children playing but for those brief few minutes I'm in my own little zone until reality calls me back.  And on cold or rainy days, I always have pictures on my phone or computer to remind me of the amazingly beautiful spot that is at the cottage.  

Although being in a truly natural setting is ideal. For the times when we just can't get away from our desks or go outside to take that deep breath, the images on your phone will help.  So for those times when you feel a little harried and when you feel like you need a break, remind yourself why it is important for you to take some time - even 30 seconds if it is all you can afford time wise.  Sit in as quiet of a space you can find and look at something peaceful.