Hard Work, Passion and Getting Things Done

#MondayMotivation

This weekend was a great weekend for my girls. An awesome 800m win and a brutal win for my soccer girl and her team. But the weeks leading up to this weekend included a lot of tears, injuries, breakdowns and good old fashion hard work. They made it and this weekend proved that their passion and hard work would pay off. Now we can move forward with bigger and more challenging goals. Remember to be realistic, believe in yourself and never EVAH give up! Happy Monday!

Here is your Brain on Exercise

5 Ways Exercise Helps the Brain

When you feel slow, tired and unenergized, check your schedule, did you get a workout in today? 

As an athlete, trainer and worry-wart extraordinaire, I already know exercise is good for the brain! Exercise releases endorphins and hormones that help improve brain function. There are actually 10 hormones that have a direct physiological effect when a person is exercising. Your brain is always at work, so why not exercise so it can work at it's best.

Here are 5 ways Exercise can Improve Brain Function

Increases Your Focus

When you exercise on a regular basis and you have a goal in mind, you are disciplining yourself to focus. Focus is bringing attention to one particular thing and that "thing" is YOU! As you see yourself improve, the focus you have created can be harder and harder to shake off and that's good!

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Makes You Happier

I don't know about you but when that workout is over and I have survived, I am very happy! Last week, I did my first real track workout in 20 years! When I saw what I had to do, I almost walked back to my car. I did the workout and I walked away happy. When exercising, endorphins are released from the pituitary gland in the brain and act as a pain killer. 

Increases Resilience To Stress

When you workout on a regular basis and exercise becomes a huge part of your lifestyle, there is no more room for a lot of stress. As mentioned above, you are releasing stress fighting hormones every time you work out. Also, as you see your body change, all you care about it feeling better and being at your best. Exercise builds you UP mentally and stress is reduced significantly.

Improves Your Quality of Sleep

If you have a terrible time falling asleep, workout at medium to high intensity. Sometimes we do "just enough" to say we worked out. I have to tell you as a trainer, if you are not getting proper rest, you need to "up the ante" when working out. Always check with your doctor first but don't cheat yourself. Get  good solid workout in and GET SOME SLEEP!

Lowers Your Risk of Dementia and Alzheimer’s

When you exercise a chemical in your body known as the brain-derived neurotrophic factor or BDNF, stimulates the growth and increases the number of brain cells. The more you exercise the more BDNF you produce which helps with memory function. It's easy to chill and live a sedentary lifestyle because it's easy. Everything you need is right there in the palm of your hand thanks to technology. GO OUTSIDE, be around people and build your BDNF so you won't forgot who you are those who love you! 

Hot Chocolate and a 1st Place Medal

#HappyRunningConfessions

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This morning I received a surprise in the mail from the San Diego Hot Chocolate 5K/15K running event. One thing I remember after I finished running, when you crossed the finish line of the 5K, there were no medals! I was shocked and a little heart broken. I watched several of the other runners cross the line after me and NOPE, no medals. So, I hung out for a while, took a few selfies with my daughter and headed out for breakfast.

Well, this morning I GOT MY MEDAL! I have to say, it couldn't have come at a better time. Just when I thought the universe was not paying attention, a little chocolate enters my life and puts a smile on my face.

This is one event I will not forget and NOT because of my first prize medal (I love typing that) but because I was able to run a 5K after I ran a 5K the day before! I also remember, the weather being a bit cold and the route was hillier than expected. My daughter was there to cheer me on and after we enjoyed the music, the people and hot chocolate after the run.

Next time, I will stay just a bit longer to see my results. But I have to tell you, HANGRY always beats WAITING for a medal in my book! LOL! I'll work on it!