Self-Care | Live Happy

From Couch Potato to 5K Finisher

It seems as though running has become the new black. 5Ks are in fashion, 10Ks are on trend, and half marathons and marathons are becoming part of mainstream fitness regimes. For those looking to break into the running scene, it isn’t as intimidating as you may think. Whether you’re a seasoned leisure runner or a self-proclaimed couch potato, anyone can reach his or her finish line with the proper training.1. Gear upYou don’t need the latest and greatest gear or technology to run, that’s the beauty of this sport! However, it is important to feel comfortable. Moisture wicking clothing is key to help keep your skin dry and absorb sweat. Shoes are another key component to running. There are different types of shoes that cater to different gaits and running strides. Go to a local sports store or running institute to have your gait analyzed. Improper footwear can lead to blisters, discomfort and greater injuries. Regardless of the type of shoe or apparel you train in it is imperative to run your race in the gear you trained in. Generally, you want to avoid trying something new on race day.2. Vary your courseYou know how the saying goes, “Variety is the spice of life.” That is especially true while training. It is so easy to get bored with the same workout day after day. Take your training runs through different parts of your neighborhood, or find a trail that has clearly marked running paths. If you’re training inside put together a new playlist to keep the treadmill from getting dull. For longer runs, grab a friend to join you. You’ll not only hold yourself accountable, but also get some quality time with a pal!3. Cross-trainIf you’re new to running it is very important to maintain a cross-training routine. Anything from Spinning, swimming or weight lifting are great options for working out the rest of your body. Switching up your training has many benefits, from improving speed to preventing injury. Running is a very high impact sport and cross training can counter act the wear and tear on your muscles and joints.4. Be smart about training and recoveryStarting a training plan is exciting, but it's important not to push yourself too hard at first. In order to avoid injury you should increase your mileage by no more than 10% each week. Get your blood flowing by stretching or jogging in place before taking off to decrease the risk of injury. How you treat your body after your workout is just as important as training itself. After your run, be sure to stretch, refuel and work out knots in your muscles with a foam roller if you have one. Have a protein and carbohydrate snack or meal 30-60 minutes post-run to help muscles repair and replace the calories you burned. To make sure your training is as effective as possible be sure to get six–eight hours of uninterrupted sleep. Your body gets the most recovery during complete rest. Bonnie Micheli and Tracy Roemer tracked exercise trends for years, looking for the perfect opportunity to open a studio that would integrate serious cardio into its classes. That dream became a reality when they opened Shred415 in Lincoln Park, Chicago. Follow them on Instagram. Check out Shred415.com for more information.

Self-Care

Why Self-Care Isn’t Selfish

Here’s a common scenario: You are exhausted and overwhelmed by responsibilities, and the only way you’ll get it all done is by working harder and longer, sleeping less, and cutting out the “nonessential” things you do to take care of yourself. We’re Americans—taught to power through and not complain. But if we do not take time to recharge, we inevitably burn out, causing even more problems than we started with. What exactly is self-care? The term “self-care” refers to anything we do intentionally to care for our physical, mental and emotional/spiritual health. If we first make our own health and happiness a priority—if we start by resting adequately, exercising, and adding a little fun and joy to our schedules—we actually become better, more effective workers, partners, parents and friends. If you feel you need to justify these acts of self-maintenance, to yourself or anyone else, think of it this way: Take care of yourself in the following important ways, and you will, in turn, be able to take better care of everything and everyone on your list. Eat Skipping meals deprives your brain and body of the fuel it needs to function and focus throughout the day. And while there is room in a healthy diet for the occasional indulgence, turning to take-out too often will wreak havoc on body and brain, making you less effective at work and possibly more irritable and impatient. (Not to mention the fact that processed foods have been shown to contribute to depression and weight gain.) Move Get into gear by dancing with your kids, hitting the gym or even just taking walks in your neighborhood. Physical activity has a positive impact on body and mind. In fact, exercise has been shown to boost your mood, to increase creativity, and aid concentration and focus—all of which makes you more productive and a lot more fun to be around. Rest According to studies, lack of sleep contributes to obesity, heart disease, and a host of other ailments. It also leads to slowed, foggy thinking,which is not exactly how most of us want to show up for work, parenting, or life in general. It’s not just nighttime sleep that makes us more productive. While we are working, taking an occasional break to meditate, go for a walk or take a short nap keeps us firing on all cylinders. Longer periods of rejuvenation, such as vacations, have also been shown to increase productivity, creativity, fitness levels and overall health and happiness. Enjoy You’ve heard the saying, “laughter is the best medicine,” and now science has proven this to be true. Who knew that giggling with girlfriends or cracking up at a comedy show are great ways to take care of ourselves? Relax and be in the present One way to slow down and add more joy to our daily routines is by being mindful and present each moment we can. Practicing mindfulness—whether that means meditating, journaling, doing yoga, taking some deep breaths, or a mental mini-break—has been shown to have incredible positive impact on physical, mental and emotional and spiritual wellbeing. We need to plan for these breaks or they may never happen. Add a weekly yoga class or an occasional massage to your schedule if you can. Start small You only have five minutes to meditate? That’s OK, you will still reap the benefits. And just taking a moment or two when you wake up in the morning to make a mental gratitude list will set the stage to appreciate blessings big and small throughout the day. Keeping healthy snacks on hand at home and in your gym bag or desk drawer and/or making a meal plan for the week will help ensure that you always have nourishing options available. We all know how easy it is to fall into the trap of overscheduling. But before you take on more work, more volunteer and kids’ activities that will drain you and keep you tied up for hours, remember that you have the power to say “no.” Setting aside time for a little self-care will make you healthier, more energetic and efficient at work, and more effective at caring for all of the important people and things in your life.

Self-Care

Tori Amos Still Listens to the Muses

When Tori Amos is ready to createsomething new, she stops singing and starts listening.“As a musician, my output is sonicand verbal—it’s all about sound—so thatis a paradox that took me a long time tounderstand,” says the eight-timeGrammy Award nominee. “I become quiet. I have togo through an observational mode.”By being still and listening to hermuses, she says she’s able to absorbinfluences that might be drowned outby the sound of her own voice. The classically trained pianist-singer-songwriter has followed those musesfor as long as she can remember; shebegan playing piano by ear at age 2, andbecame the youngest person to win a fullscholarship to the Peabody Conservatoryof Music’s preparatory school at 5.“Listening has always been mygreatest inspiration,” she says. “It allowsyou to observe the world and expandsyour palette.”Diverse influencesNurturing her creativity relies ontapping into influences that reach farbeyond music. Her latest album,Unrepentant Geraldines, was inspiredby becoming still and “listening” tovisual art.“When I’m able to hear a painting,rhythms come to me as a melodicphrase, and I know the visualmedium is pushing me tocommunicate with me,” shesays.Often, the message orinspiration she receives is fardifferent from what the artistwas expressing, but Tori views itas a creative extension of thatvisual art.“What’s happening is that I’mbeing opened up to something that Iwasn’t open to until I saw that painting.I’m hearing rhythms that I had notheard before that moment.” Itsparks a whole new realm of inspirationand ideas.Crossing sonic boundaries“I don’t know that I’m alwayscomfortable with the direction my artgoes, but you have to explore it and seewhat happens,” she says. “What I donext might not be everyone’s cup of tea,but it’s important to keep crossing thesonic mountains and not feel like I haveto play it safe.”Inspiration, she says, can be found inmuseums, travel, poetry and stories, andeven walking through the market. Torisays there is no substitute for staying inthe moment, observing life as it happensand then letting those experiences shapeyour creative expression.“Whatever I’m doing, I just observe itand let it happen. I let my bones drink itin and hear the rhythm of what itis saying.”Try a different mediumOne of the best ways to expand yourcreativity, she suggests, is stepping awayfrom the familiar and experiencing lifeoutside of your normal scope.“Writers feel they need to read books,and musicians feel they need to listen to music, but when you go to a differentmedium than your own, it really cleansesyour palette and expands your tastes,”she says. “Then you can return towhatever it is you’re doing andre-approach it from a completelydifferent context.It lets you become neutral and open tohearing something that you haven’theard before.”

Self-Care

Reflect on Happy Memories to Jumpstart Your Mood

Who we are is very much a result of our memories and experiences. What we have seen, felt, heard and touched has shaped our personalities and influenced who we are. Taking the time to remember and reflect on positive moments in our past can be fulfilling—and make us feel happier. Psychological research dating back to the 1930s supports the belief that holding onto and reflecting about our good memories—and leaving the bad ones behind—can help us to move past difficult situations. If you have ever been in the middle of a bad day and then heard an old favorite song on the radio, thought about a great time you had with a child or recalled that delicious cake you tried at a party, then you know the power that a positive memory can have on your psyche. It can even turn your mood around in the middle of an otherwise lousy day. Any time we like, we can boost our mood by focusing on a happy memory. Here are a few suggestions for gaining the most benefit when you relive those past experiences in the present and turning them into a mini mindfulness vacation: 1. Find a quiet place where there are no distractions It may be indoors or outdoors, it may be in the morning or the evening, but it is important that is a place that is quiet and comfortable, where you can be alone with your thoughts and feelings. 2. Engage your senses Find a photograph to look at, a trinket to hold in your hand, or play music that reminds you of the experience. If possible, smell something that triggers memories of that moment, taste something that reminds you of the food you ate when you were there. For example, when I hold my daughter’s baby blanket, I smile immediately and am flooded with memories of her as a little one. 3. Focus on the specific details Recall the people, places, colors and shapes that gave you great joy at a distinct moment in time. Try to imagine yourself in that place and envision it with as much detail as possible. 4. Envision the room you are in as a favorite travel or vacation spot If you love the mountains, imagine the cool air, the feeling of the rocky mountain against your feet. Take your mind and body back to that place to become as calm and relaxed as when you were there. 5. Focus on your emotions Your emotions are a powerful connection to past experiences. Focus on one particular feeling like joy or a sense of peacefulness or satisfaction. If you are focused on feeling happy, you might reflect on a time you received a promotion, or recall your first date with your husband, or that time your best friends threw you a surprise party. The important message overall when it comes to reflective thinking is: make time for it! You’ll feel happier, more calm and peaceful, it will be easier to make it through tough moments—and you’ll be able to remind yourself about the joyful times you’ve had in your life. Stacy Kaiser is a successful Southern California-based licensed psychotherapist, author, relationship expert and media personality, and a frequent contributor to Live Happy.

Self-Care

What Listeners Are Saying About Wake Up Happy!

Wake up Happy, was inspiring. Every night I went to bed happier knowingin the morning I was going to start my day off with a positive mentalattitude. I listened to it from my laptop, while I was getting ready forthe day....at this time in my life this is exactly what I needed . I've always known happiness comes from within us, we have a choice,these specialists on "Wake Up Happy" just reiterated to me beauty trulydoes come from within. Thank you to the Live Happy team, anotherstanding ovation. MonyaW. I wanted to let you know what a difference these conversations have made for me. I have been going through some very difficult times lately. During my worst week, I got myself out of bed to listen [to Wake Up Happy]. It worked … and now I am on my way back up. Thank you so much for the work you do. Judy Z. Awesome speakers and content over the whole range of happiness/positive psychology field. I have never received so much in so little time that was so effective! Sue G. from Missoula, MT Thank you for the incredible way to begin each day this week—inspiring more happiness! Lee P. from Cambridge, ON I have gone through life never putting any thought into happiness. Now I am being introduced to a new experience and I am enjoying it. Thank you. Pam B. from Fort Worth, TX This is the best truly! To wake up to this content every morning is huge for starting your day right. Annie S. from Santa Clarita, CA This is a GREAT webinar...can we have this every day? I promoted it on my internet radio show last night. Joanne O. from Los Angeles, CA Thank you for putting thisweeklongevent together! After my wife passed ... I really needed this! Mark N. from Sacramento, CA I have been on the call every day this week, taken notes, and have thoroughly enjoyed each presentation. Ember H. from Phoenix, AZ Thanks for providing this amazing webinar series. It really puts everything into perspective! LlknurS. from San Diego, CA Just reviewed Shawn’s talk and wept, a cleanse of pain washing away. RobiR. from Virginia Beach, VA Thank you so much. I’m so glad to be here. I need this in my life!! Tiffany H. from Hamilton, ON This is really something to look forward to each day. Very inspiring and great information. Annie S. from Santa Clarita, CA Thank you so much for these sessions!! Amazing. Yvonne C. fromNorthlake, IL So excited to be waking up happy! ChinyereM. from New York, NY Fantastic content! Michael C. from Albuquerque, NM Love The Wake Up Happy calls!! KimmieM. from Renton, WA We are blessed to have this in our lives every morning this week. Yvonne T. fromYorbaLinda, CA This is such a great thing to wake up to in the morning! Pam N. from Kamloops, BC I am enjoying this very much. It is opening my eyes to day-to-day living. Pam B. from Fort Worth, TX What a great way to wake up this morning. Tiffany W. from Irvine, CA

Self-Care

Pomander Balls

The simple, repetitive process ofmaking pomander balls is one of my favorite holiday expressionsof “japa,” or a relaxing, repetitiveactivity we do with our wholehearts. This mindful repetition caninvite the “relaxation response,”which describes the body’s gradual return to its resting state.The aromatherapy effects ofthe pomander ball’s orange, clove,cinnamon and nutmeg comfort and enliven the senses.You will need: About eight organic oranges, five tablespoons whole cloves, ground cinnamon and nutmeg and decorative ribbon of your choice.1.Using a sharptool like a skewer, poke holes allover the orange.2. Fill eachhole with a whole clove.3. Roll in a small amount of ground cinnamon mixed with a little bit ofground nutmeg.4. Repeat with as many oranges as you would like. You can group them in a decorative shallow bowl, or spread them out around your home.Enjoy!

Self-Care

The Healing Power of Restorative Yoga

Think of restorative yoga as the polar opposite of the high-adrenaline, often competitive “power yoga” that seems to dominate these days. Restorative yoga is a quiet, meditative practice that makes extensive use of props such as bolsters and blocks, enabling you to hold a pose for up to 20 minutes.By holding specific stretching and healing poses and concentrating on your breathing, restorative yoga brings about a state of deep calm to both body and mind.While doing each of the poses, close your eyes and bring your attention to your breath. With every exhalation, feel yourself relaxing completely.Here are three of my favorite restorative poses:Supported Bound Angle PoseBenefits: Relaxes the belly and shoulders and opens the chest and heart for better breathing. Relieves sciatica, varicose veins and menstrual pain.Place a bolster the length of your upper body on the floor behind you so that one end of the bolster supports your tailbone.Bring the soles of your feet together in a diamond shape and place a block or blanket under the outside of each knee.Bringing your hands behind your back on either side of the bolster, gently lower your back down onto the bolster so you are lying on top of it. (Make sure your back is resting on the bolster from your lower back all the way up to your neck.)Be aware of your neck and chin. If you find that your chin is jutting upward, place an extra blanket under your neck for support to help align the neck with the spine. (See how this pose is done in the main photo, above.)Supported bridge poseBenefits: This pose is great for runners, or anyone who has to stand for long hours. It helps reduce fatigue in the legs and hip muscles, and can help alleviate headaches as well.As in the previous pose, place a bolster the length of your upper body on the floor.Sit at one end of the bolster and, using your hands on either side, gently lower your back down onto the bolster from your lower back all the way up to your neck.Carefully slide your shoulders back off the end of the bolster so they touch the floor.Buckle a strap across your upper mid-thigh to help keep your legs together. (You may need to put a blanket beneath your neck for support. If you feel a strain in your lower back, bend your knees and plant your feet on the floor.) The pose looks something like this.Legs up the wall poseBenefits: This pose can help alleviate insomnia and stress.When doing this pose, I like to start by taking a folded blanket and placing it against the wall. (Another common variation is to place a bolster about six inches from the wall.Bring your right or left hip to the wall so you are lying sideways against the wall then swing your legs up the wall and straighten them. Your buttocks should be touching the wall and your lower back on the floor on top of the blanket.Move your buttocks toward the wall as close as you can get them. If you can’t reach the wall, place a bolster behind your legs for support.Straighten and lengthen your legs towards the ceiling and flex your ankles. You can buckle a strap around your mid-thighs to keep your legs together.Bring your arms alongside your body with palms facing up, allowing your shoulders and back to release to the floor. You may need a rolled-up towel or blanket beneath your neck for support. You will look something like this.Take a deep breath and allow your body to rest and focus on your breath. Keeping your eyes closed as you go even deeper inward.AlkaKaminer is a meditation and yoga expert living in New York. Find out more about Alka on her website, www.presentwisdom.com.

Well-Being

5 Ways to Kickstart Your Creativity

I’ve found that when I’m feeling creative, I’m happy. So on those days when I need a booster shot of creativity to lift my spirits, I have several go-to strategies that work especially well.1. Visit a LocalLibrary.Ever since I was a child, I’ve loved the feeling of discovery and possibility that I get from seeing all those books. While I’m there, I check out art books. These can be very expensive in book stores, so I check them out from the library for free.2. Enjoy Beautiful Smells.Maybe it’s the scent of a fabulous perfume (I have to admit, I’ve become a perfume nut) or the homey scent of vanilla or clean towels, but a lovely smell connects me to the present moment in a way that helps me think in new ways.3. Jump up and down a few times.When I behave in an energetic, childlike way, I see the world differently.4. Wander through a shop.I dislike shopping, but sometimes I enjoy going into a well-designed store. One woman told me about her ingenious way of giving herself a creative lift: Whenever she goes to a museum, she buys postcards of her favorite artwork and places them in a basket in her hallway. Every week or so, she pulls out a handful and places them in her car.When she’s stuck in traffic, she enjoys one while she’s waiting.5. Creative “Bootcamp”Other people I’ve talked to put themselves into a creativity “boot camp,” like finishing a scrapbook in a weekend, trying a new recipe every day for a week or spending an afternoon rearranging furniture. The intensity of doing something that requires you to think creatively in a short period of time helps stoke your creative fires. (And, if your family’s willing, have them join you for your creativity boot camp—a creative family is a happy family.)If you’re having trouble thinking of something creative to do, ask yourself: “What activities did I love when I was a child?” If you enjoyed something then, chances are, you’ll probably enjoy a version of it now. One friend loved to color, so one day, she bought a coloring book and a set of markers. Now she gains so much happiness from coloring.Or you may discover a new creative outlet through a class. Whether it’s learning how to play an instrument, taking great photos or painting, when you take a class, you’ll gain skills, meet people who share your interest and be held accountable for making progress.As an adult, it’s easy to think you’re not creative. But, trust me, finding ways to bring creativity into your life will boost your happiness. Because when you think in creative ways, you’re having fun, being intellectually stimulated, feeling satisfied—your overall quality of life improves.Gretchen Rubin is the bestselling author ofThe Happiness ProjectandHappier at Home, and is currently working on her latest book, scheduled for release in 2015. She is considered one of the most influential writers on happiness today, and has become an in-demand speaker and keynoter.You can read about Gretchen's adventures and habits on her blog atGretchenRubin.com.

Self-Care

Top 10 Tips to Boost Your Happiness

1. Set boundaries at work. If you are feeling frustrated, stressed or overwhelmed at work, your boundaries might be too porous. Practice identifying, asking for and keeping important boundaries. 2. Become a happiness broadcaster What you put out comes back to you. The next time someone asks you how you are, instead of just saying 'fine,' why not respond with something positive and meaningful? It's a way to build a stronger connection to that person. 3. Invest in your own wellbeing Quick wellness tip: If you want to feel more energetic and motivated, try going to bed one hour earlier. Many Americans are sleep deprived, and don’t even know it. 4. Create a new tiny habit If you want to read that book on your desk but feel overwhelmed by the thought, scale back to something very small. Start by reading just 10 pages a day, every day. Simple tasks require far less motivation and willpower to follow through. 5. Make a success list We all have patterns in our lives. The key is to identify, create and repeat the patterns or behaviors that continually lead to success. 6. Spruce up your workspace Prevent a monthly pile-up of paperwork and files by decluttering your desk on a weekly basis. It will give you an inner sense of calm. 7. Be aware of what’s going on with your teenager If you see your teenage son or daughter behaving differently than usual, it’s a red flag. Learn how to identify the hallmarks of depression, and to discern the difference between a serious disorder and normal teen angst. 8. Ease stress for the whole family American families today are time-starved and stressed. Try to establish schedules and routines, and stick to them. Consistency and predictability help control your home environment and can ease stress for the whole family. 9. Talk back to 'the voice' Use positive self-talk to combat self-doubt and the nagging negative voice inside your head—the one that tells you you're not good enough. 10. Take happiness seriously If you want anything in life, you have to study it! Become a student of happiness by reading one of our top-10 recommended books on the subject.

Self-Care

6 Steps to a Happy Monday

Poor Mondays. The black sheep day of the week, they always get a bad rap.Here are six tips to help you love, instead of dread, Mondays.1. Don’t buy into the Monday hypeIf you believe Mondays are terrible, you might look for little things to prove your case. You stub your toe in the morning and automatically think, “Yep, here we go, this whole day is going to be a disaster.” How can you enjoy your Monday if you think Mondays are doomed? Don’t program your brain to scan for the bad stuff. Change your outlook to view Monday as the start of your spectacular week.2. Make Mondays easierWhat can you do on Sunday to make your Monday go more smoothly? Put outfits out for the kids ahead of time? Make a dish in the slow cooker to heat up Monday evening? Make sure your fridge it stocked up? Review your calendar for the week on Sunday nightand make your to-do list for the week. Then get a good night’s sleep so you can start the week refreshed.3. Identify why you don't like MondaysIf your stomach is in knots on Monday morning because you dread going to work, or you desperately wish you had a different job, it’s going to be tough to convince you to give your Monday some love. Do a gut check to identify the current obstacles to your everyday happiness and come up with a game plan to change your circumstances.4. Create Monday momentumMondays are the blank slate of your week. What project can you tackle and accomplish on Monday to start your week super-charged? What would your day look like if you felt fabulous at the end of it? Maybe a good workout at the beginning of your day would set the momentum, or cleaning out your desk or a closet so you feel fresh and organized for the days ahead.5. Fuel your happiness with anticipationIf Mondays are a struggle, schedule some things on your weekly calendar that you look forward to with anticipation, like a special date night or a fun family outing. Buy a new book you are excited to devour. Plan a call with a friend you haven’t talked to in ages. Anticipation helps fuel happiness, so incorporate it into your day.6. Turn Monday into Funday.Are there certain things you never do on Monday because it’s Monday? Maybe you never go out to dinner, or you rarely work from a coffee shop. Do something on Monday that will make it not feel like Monday. Bring breakfast treats into your office for everyone. Go to a movie with your spouse. Just doing something differently on Mondays can give you a happier feel.How do you perk up your Mondays? Let us know below or on our Facebook page.

From Couch Potato to 5K Finisher

Why Self-Care Isn’t Selfish

Tori Amos Still Listens to the Muses

Reflect on Happy Memories to Jumpstart Your Mood

What Listeners Are Saying About Wake Up Happy!

Pomander Balls

The Healing Power of Restorative Yoga

5 Ways to Kickstart Your Creativity

Top 10 Tips to Boost Your Happiness

6 Steps to a Happy Monday

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