Tag: fitness

Posted in Family, Faith and Fitness

What is your content diet?

Posted on by Lucretia Cahill

40 Reflections: 40 days of raw recollections during the Lenten Season

#19 (Throwback Thursday – updated)

I grew up with the newspaper on the table every morning, and another local paper would hit the steps in the afternoon. We ate fresh tomatoes from our garden and apricots from our trees and ensured we ate clean, healthy food. In our home, what we consumed was paramount to who we were. Healthy food and quality news mattered.

One of the most well-read people I know, Polina Pompliano, founder of The Profile, takes a deep dive into content diets and how we can improve what we consume. She believes, “What you eat is who you are, and what you read is who you become…While most of us are willing to invest in our health, we often neglect our ‘content diet,’ which refers to the type of information we choose to feed our brains on a daily basis.”

WHAT DO YOU CONSUME?

The key is to first take a good look at what content we consume. TikTok? Youtube? Podcasts? The Atlantic? National Geographic? CNN? Fox News? NPR? PBS? The options are endless and we are all at the mercy of whatever lands in our inbox each morning. Will it deplete our energy and precious time? Will it invigorate us? Agree with us? Anger us? Widen our scope of the world?

IS IT TIME FOR A CONTENT CLEANSE?

Perhaps it’s time for a cleanse or a change of channel or…is it time to turn off the noise, end the mindless scrolling, and focus on what will increase your knowledge and help you contribute to and elevate conversations. Be intentional about your input.

NPR’s Clay Johnson said, “The question is, can we make enough people go: ‘Hey, you know what? I’m done. I’m done with the sensationalism of media. I’m done being taken advantage of by media companies so that I can have ads sold to me.’ If we want to make media better, then we’ve got to start consuming better media.” Personally, I love NPR and PBS.

What I learned:

Only we can control our content intake and decide how much we will consume. We have the power to fill our bodies with essential nutrients and our minds with nourishing content. Let’s spend our time wisely.

Here’s to Another Good Day!

Thanks for joining me,

Lucretia

Posted in Family, Faith and Fitness

Is it time to pivot?

Posted on by Lucretia Cahill

What is your life’s PR?

40 Reflections – #10:  40 days of raw recollections during the Lenten Season

PR is a running reference standing for personal record. It is your best performance in a given race. A PR serves as an internal motivator for the runner, pushing them toward increased efficiency and progress. Personally, my race PR peaked years ago. As the years flew by, my finish times waxed, and my goal was to simply complete any given race without having to scour the course for a port-a-potty before the finish.

The beauty of the PR is the concept of beating your own time. Showing improvement, becoming better, faster, stronger. Before a race, I would visualize myself running every mile with speedy, long, smooth, pain-free strides. Ultimately, I would limp away from the crowd at the finish, proud of myself, grateful it was over, and pleased to have a conversation starter for the next week, “So, I ran a 10K on Saturday…”.

Does the PR concept apply directly to our perceived self-worth?

In life, running, work, school, relationships, diet, you name it, your body and mind settle into a routine, burn-out sets in, and frustration ensues. Is it time for a change? Should we pivot? Maybe. If you feel like the foundation of whatever is stagnant is holding you in a vice, it’s time. Change requires a lot of self-reflection, learning, and adapting. Where will we be valuable? How will we help others? When will we wake up and know that we are sharing our unique gifts in service of others. Wait, do we even have unique gifts? (Yes)

Pivot?

Trust me. You are not the only one who slogs through the day while others seemingly sashay by without any obstacles tripping them over. But sometimes the slog is a sign, a reminder that it is okay to pivot. It’s okay to change jobs or majors, or whatever is stopping you from reaching your personal best.

What I learned:

Life’s PR doesn’t have a number. Our journey is not set up on a digital timer where we sprint to the finish knowing we’ll have another chance to run the same race. Time only goes one way; we get one shot at life. It’s up to us to leave our mark, perfect our personal narrative, pray more, compare less, and perhaps pivot.

Here’s to ANOTHER GOOD DAY!

Thank you for joining me,

Lucretia

Lenten Prayer: “But as for that day or hour, no one knows, not even the angels in heaven, nor the Son, but only the Father.”  Mark 13:32

Posted in Family, Faith and Fitness

5 NO-EXCUSE Workouts

Posted on by Lucretia Cahill

Movement makes the heartbeat stronger

Lenten Reflections #7 – 40 raw reflections during the Lenten Season

Lenten Reflections #7 – 40 raw reflections during the Lenten Season

While at the gym the other day I saw a family friend from church who I stopped to chat with for a minute. Typically, I am not very social at the gym – I mean, most people are listening to whatever is pumping out of their earbuds/phones so I don’t feel guilty. But I felt like I should at least say hello. After a few moments of pleasantries about family and running, he blurted, “I feel like I’m always playing catch-up at the gym! We went out of town to visit our daughters and I just haven’t been able to exercise. Plus, I retired so the pressure of the schedule is gone and even though I used to get up and run before work every day, it’s so hard now. Why is that?” He looked tired and defeated after his speech which sounded more like a confession than small talk. We tend to do that, overanalyze why we haven’t done something, and then immediately beat ourselves up because we didn’t do it.

I commiserated with him on the lowered motivation and told him somedays I have to convince myself I can always do something. Anything. A brisk walk, pushups, stretching, just move! No excuses. Plus, he was at the gym already so he was much better off than most. We said our goodbyes and I said, “I’ll see you at church, or here!” He said, “Okay, not much difference in the letters. You know CRUNCH gym and CHURCH.” Ha ha! I liked the connection.

So in an effort to spread a little motivation around, I came up with five workouts that will help carve out a fraction of our day just for ourselves. Not only will it make us happier, but everyone around you will benefit from the fact that you exercised today!

Here they are, pick one, set aside 15 minutes…

Ready, Set, Go!

#1 – 6 Rounds For Time: 10 Pushups, 10 Air Squats, 10 Sit-ups

#2 – 8 Rounds For Time: Handstand 30 seconds, 10 Squats

#3 – 10 Rounds For Time: 10 Walking Lunges, 10 Pushups

#4 – 10 Rounds For Time: 10 Pushups, 10 Sit-ups, 10 Squats

#5 – 20 Rounds For Time: 5 Pushups, 5 Squats, 5 Sit-ups

What I learned:

Muscle mass is a use-it-or-lose-it benefit. According to the National Library of Medicine, 30% of adults over age 70 have trouble with walking, getting up out of a chair, or climbing stairs. In addition to making everyday tasks difficult, mobility limitations can also cause falling, chronic disease, nursing home admission, and mortality.

Let’s opt for movement!

Thanks for joining me,

Lucretia

Continued prayers for the Pope and all on your prayer lists.

Posted in Family, Faith and Fitness, Parenting/Running/Pets

WHY I RUN – 11 REASONS

Posted on by Lucretia Cahill

LENT REFLECTION #24

The other day, my husband and I went for a run. As we reached our turn around point, a group of college-age runners sped by. Leading the group, was a young girl with legs about the length of my body, and a long ponytail chasing her on her seemingly effortless run.

By her pace, I thought perhaps it was her speed day or maybe a long run. Whatever it was, she knew why she was running. All runners know.

Running reasons always start with the basics: lose weight, lower risk of heart disease, and improve overall health.

But running is so much deeper. Running gives more, even when you don’t ask for it, even when you don’t expect it. Running is generous and painful, fulfilling and grueling. All we have to do is show up.

When I lace up for a run, I always picture myself going so much faster than I actually can. But that’s not why I run.

When I was younger, I had PR’s and long distance goals. I ran so I could justify dessert or shed some water weight. In my first race ever, a college campus 8K (random distance) in Flagstaff, I ran with my friend Dan. We came in dead last. In that instance, I ran for the t-shirt and to say I did it. And I did it.

Now, I run for the peripheral stuff running gives, not to beat a PR or score a dri-fit shirt. Much like our past ancestors, I run for survival. Not the original hunting for prey such as antelope or gazelles type of survival…

…just mom survival. Here’s why I run:

  1. Simplicity: it only takes shoes, desire and about 45 minutes
  2. Perspective: it makes the mystery of what’s for dinner, not a big deal
  3. Refocus: it opens my mind to new ideas (dinner again)
  4. Meditation: this is my meditative time, just me and my labored breathing
  5. Body Awareness: feeling the wind on my face, lungs breathing, and sweat pouring
  6. Afterward: the gift of a pounding heart, thankful legs and arms, and a clear mind
  7. Recalibration: working through injuries, relishing rest
  8. Family fitness: being a positive example for our kids, even though they all run faster than me
  9. Success: knowing my mind and body can fight through every incline and rough patch even when everything hurts
  10. Exposure: all travel should include a run to experience the area
  11. Clean slate: even 30 minutes of running can wipe my worry slate clean

Ultimately, running is the catalyst to joy, freedom, fitness, and longevity. It has helped me become a better version of myself and a calmer mom. All a work in progress. Time for a run.

Spiritual Workout: whether you walk or run today, include a Rosary as you accomplish your workout.

Workout: Run on!

 

Posted in Family, Faith and Fitness, Other, Parenting/Running/Pets, siblings

A running partner to remember

Posted on by Lucretia Cahill

LENTEN BLOG #18

For about ten years, I was faithful to one running partner.

Misty, a Labrador/Chow mix arrived on my Washington, DC doorstep one snowy day in the middle of February. I took her to the veterinarian, placed signs around the neighborhood and called the local Humane Society to find out if anyone had lost a black puppy about 4 months old. After receiving no response, Misty had found her home. As she grew, we covered many miles as best friends and running partners.

Over the years, we ran through Rock Creek Park, circled numerous neighborhoods, and maneuvered the National Mall and DC’s bustling 16th street. We dodged bikes, crossed busy streets and waved at fellow runners.

It was our time. My time to exhale from the day. Misty’s time to listen. Running has a way of adjusting the focus of life’s lens, making the world seem more crisp, more profound, more accessible.

Some days Misty would squeeze sprints in as she dashed after squirrels or chipmunks.  She ran with a purpose and always pushed me (or pulled me) to keep up. Although her sniffing breaks broke our stride, Misty and I were never aiming to set our PR together.

We just ran, because running brings a healthy void. A place where our mental oversized baggage (which never fits in the overhead bin) somehow becomes lighter with each step.

When I was expecting our daughter, I was initially hesitant to run with such precious cargo, but after reading about the benefits of exercise during pregnancy, I knew running would continue to be a priority in my life. So for six months, our baby, Misty and I enjoyed running together. As my energy waned and stomach grew, our runs turned to walks. 

Then I became a mom. A mom to a beautiful, loving baby.  When she smiled her eyes twinkled, nose wrinkled and chin dimpled. “She’s going to be a runner,” I thought. She’d have a good laugh at that today. 

I continued to run. Misty and I ran on Saturdays when she would stop to sniff a mystery spot or sprint towards a squirrel. My daughter and I ran at home, kind of. I ran on the treadmill while she rested in her crib or sat in her bouncy chair.  She watched her musical mobile, which I managed to keep going, by jumping off the treadmill every 4 minutes or so to rewind it.

I said it was a long time ago.

Since then, my husband slows his pace and joins me for a run and at least one of our boys runs the traditional Thanksgiving 5K or 10K with me. Our sweet dogs have found their “inner Misty” as I call it and they pull me along on runs as well. My daughter, now a strong swimmer, makes amazing signs, cheers us on, and laughs way too hard when I ask her to run with me. 

Misty has been gone for years now and I miss her dearly. But I’ve never stopped running and pray I’ll always have the drive, strength, knees and sweet Misty memories to help me RUN ON.

Spiritual Workout: Pray for those who can’t run or walk and count your blessings.

Workout: Find a friend or dog to walk or run with. It’s cathartic.