Category Archives: OTHER

Thank You To My Family & Friends

I wanted to dedicate this week’s blog to you; my family and friends. If you’re a new reader to my blog, you may not be aware that last weekend, my husband and I opened our very first business, a yoga studio- Empower Yoga.  I have been talking about starting this business for over two years and now my dreams have finally come to fruition.  I have so much to be grateful for in my life, particularly for all of the wonderful people in it; who have been a part of my journey, helping me get to this point. This letter/blog is for you! Continue reading Thank You To My Family & Friends

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Happy 35th Birthday to Me!

As my birthday approaches, I am excited to say that I will be 35. I am happy to admit it and am looking forward to celebrating it. I know that birthdays for a lot of people can be scary. Not everyone likes to admit it’s their birthday, they hate admitting how old they are, they don’t want to celebrate, and it’s all because, for whatever reason, birthdays have a tendency to make us feel bad about ourselves. I think most people feel that they aren’t in the place they thought they’d be at their age which is why, as we turn another year older, we start to feel down. It seems to some, that time continues to pass, but they’re standing still. Common things I’ve found that people are often unhappy about are: how their body looks, their weight, their job, their relationship, or the fact that they aren’t in one, they haven’t started a family, etc… So birthdays tend to be a reminder of all the things we don’t like about ourselves or what we don’t have in our lives, so I’d like to change that. Continue reading Happy 35th Birthday to Me!

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Creating Successful Resolutions

With the new year upon us, it’s time to reflect on the year that’s passed and begin thinking about the year ahead. Whether or not you have taken the time to think about your goals and aspirations for the next 12 months, a new chapter is here. So it’s important to ask yourself, what do you want to accomplish in 2017? What are you satisfied with in your life, and what changes would you like to make? Continue reading Creating Successful Resolutions

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Cultivating Gratitude

What are you grateful for? Have you thought about it? Do you show gratitude in your daily life?

At times, I often feel that we take so much for granted and forget about all the good that is present in our lives. Instead, we think about all the things our lives are lacking. However, when we stop and look around, this life is pretty amazing and we have so much to be grateful for.

In an effort to remind myself and others of all the things we should be grateful for, I’ve decided to dedicate this week’s blog to the idea of gratitude! Enjoy 🙂 Continue reading Cultivating Gratitude

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Keep a Contented Heart

happiness-projectA couple years ago my husband and I read The Happiness Project by Gretchen Rubin.  I recently revisited this book because I’ve begun to find myself needing a few reminders about what happiness means and how to find happiness in our life, especially when things become difficult for us.  

So I decided to pull the book back out and revisit the chapter, November. Keep a Contented Heart is the heading for this chapter.  I started reading and thinking about this idea. What does “keep a contented heart” mean? Well literally, according to the dictionary, “contented” refers to happy and at ease, and “heart” is the organ that pumps our blood and is also the central or innermost part of something.  So having a contented heart means to be happy at your core.  Would you say that you have a contented heart right now? My immediate answer is no, but after some more thought, I would answer yes and I am sure you might too.  At first, keeping a contented heart can feel like a giant task, but it doesn’t have to be. In fact I think it can be easily attainable.

I think one of the most important things that leads to happiness is attitude; which Gretchen writes about in the chapter.  I believe attitude speaks volumes about how to achieve a contented heart.  If you can master a good attitude about whatever comes your way, good or bad, it can go a very long way to building your happiness level. I work daily on keeping and maintaining a positive attitude about life, even when I feel derailed or when life gets hard.  I awake each day with the mantra, “It’s a great day to be alive” and work hard to live up to that mantra by trying to achieve greatness each day.

And when I refer to greatness, I do not mean having power or wealth.  To me, having greatness can mean something a little different every day. It can include setting small, attainable goals that I set for myself.

For example:

attempting a new arm balance

running a faster mile

PRing my deadlift

complimenting someone

acknowledging someone’s hard work

It can also mean having the courage to stand up to injustice and the ability to help and be kind to all (i.e. people, animals, the environment).

For example:

being a vegan or vegetarian

not polluting our environment

offering support to someone who needs it

being a voice to the voiceless

As a former learning consultant and now yoga teacher and studio owner, I have spent my career caring for and teaching others. I believe in the importance of helping, supporting, and being kind to all beings and share that belief with my students through my words and actions.  I try to not take anything for granted and appreciate the small gifts in life.  This positive attitude, will, and desire to live a good, strong, and kind life has helped me to work towards achieving a contented heart.  I believe that it is important to be grateful for the things we have, tell the people in our lives that we care about them, and do something each day that will challenge us and help to make us better, because we never know if this day will be our last. Live it up!

November after all is the month that contains Thanksgiving, and it is a great time to work on having a contented heart. It’s a month that focuses on gratitude, thankfulness, and counting blessings both big and small. What better time to work on this?  There is no time like the present!

What can you do today to help you have more of a contented heart tomorrow?

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Breakout of Your Fitness Rut!

Did you used to be a regular at the gym, on the road or on the trails until injuries, work, kids, time or just normal life got in the way? Whatever the reason, we have all been there at one point or another.  When your exercise routine is derailed for a chunk of time, it can be hard to start again, but here are some ways to help get you started again. Continue reading Breakout of Your Fitness Rut!

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Visiting Germany!

This past week, I was in Germany on vacation. The first portion of my trip, my husband and I stayed in Berlin because I was running the Berlin Marathon and then we ended our trip in Munich at Oktoberfest.  

Going to Germany was not necessarily on my list of places to see in my life, however, having a goal of completing all 6 of the world’s marathon majors brought me there and I am so glad that it did. Germany is a beautiful country with lots of history and unique places to visit. It is definitely worthwhile to see if you have the opportunity.   Continue reading Visiting Germany!

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Avoiding Jet Lag!

logo-2016-header-enThis Thursday, I leave for Berlin. As most of you are aware I will be running the Berlin Marathon on Sunday, September 25, 2016. This will be my 8th marathon overall and my 5th major marathon. I am pumped for the race and my trip!! I will be running on behalf of Autism Speaks and could not be more thrilled to be on this team and helping to support such a great cause. It’s been a long summer of training, so I am glad the day is almost here.

While, I’m super excited about my trip, I am a little concerned about jet lag.  Last April, I flew to London, to run the London Marathon. My family and I left on a Thursday night, arrived Friday morning and the race was Sunday. After arriving, I was pretty much awake from the time I left until the Monday after the race, only having an hour or two of sleep here and there. I was experiencing crazy jet lag. This time, I hope to be better prepared and able to get a good night’s rest before the big race.

Jet lag is a disruption of your sleep/wake cycle. When we travel, we don’t always take into account how the change in time zones will affect our bodies. It can take your body’s internal clock several days to catch up and in the meantime, you’re likely to experience jet lag. Symptoms of jet lag include sleepiness during the day, insomnia at night, poor concentration, irritability, confusion, hunger at inappropriate times of day/night, or lack of appetite.

I have decided to try a few things in  Berlin  to help prevent what occurred to me in London.

So for this week’s blog, I decide to focus on a few ways to avoid or lessen jet lag.

Adjust your internal clock.

If possible, a few days before your departure, try to gradually shift your sleeping and eating times to coincide with those at your destination. Then once you arrive, adopt the local time for your daily routine.

Take an overnight flight.

You’ll have dinner at a normal time and will be much more likely to sleep than on an afternoon flight. Then when you arrive at your destination,  which in my case will be the morning, you can replicate your normal schedule, and it’ll be easier for you to reset your clock.

Avoid caffeine.

For 12 hours before, as well as during, your flight, avoid caffeine. Caffeine makes it difficult for you to fall asleep and it will cause you to wake up more often once you do fall asleep; reducing your amount of total sleep time.

Stay hydrated.

Drink at least 8 ounces of water for every hour you’re in the air—even if you don’t feel thirsty. Plane rides can be dehydrating and this can worsen jet lag. So drink up.

Avoid or limit alcohol when flying.

Cabin air dehydrates passengers and altitude changes can quicken the effects of alcohol (they say one drink in the air is the same as two or three on the ground). A cocktail may relax you, but it’s also likely to dry you out and even worsen symptoms of jet lag.

Try to sleep on the plane.

Travel is extremely tiring and the more rest your body gets en route the more prepared you’ll be to deal with the stresses of jet lag. Maybe consider packing noise canceling headphones and a pillow to help you sleep.

Take melatonin.

Research suggests that the body uses melatonin to set its time clock. Because melatonin seems to control when we go to sleep and when we wake up, a number of scientists advocate to take supplements in order to alleviate jet lag. Taking it before your flight and several days after arrival can ease the transition and reduce jet lag.

Get outside.

After arrival, spend a lot of time out in the sunlight. The sun will help your body reset its natural time clock to coincide with your new surroundings.

Don’t nap or drift off too early.

Unless you arrive at your destination at night, and are close to your normal bedtime, don’t go to sleep as soon as you reach your hotel. Long naps can disrupt your sleep schedule even more and you’ll find yourself wide awake in the middle of the night.

Here’s to NO jet lag and a great race!    

 

AS_12-LIUB-Twitter-Icon**If you’d like to donate to Autism Speaks, please check out my personal fundraising page. No amount is too small and every little bit helps!! Thank you!

http://events.autismspeaks.org/2016berlin/kerimandell

Donations are tax deductible to the fullest extent allowed by law. Autism Speaks 501 (C)(3) Tax Id #: 20-2329938

 

 

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