Workout Spotlight: Running

I love running. Let me be more specific—I love running outside, in 75 degree weather, with the sun shining bright, a gentle breeze, and under clear blue skies. It’s where I can go to think and workout anything that’s bothering me. It’s my therapy. The sidewalk is the couch and the therapist is the air that I breathe into my lungs that feeds my passion and helps me see things clearly. When I step out on to the sidewalk and start up a gait, my anxiety washes away.

I like to hear the sound of the city, so I run without headphones. The music is my steps , the laughter from kids, and the sound of wind dancing thorough the leaves on the now lush trees. Out there you don’t have to worry about the guy next to you sweating up a storm.  I don’t worry about calories, heart rate, or anything else. All that’s out there is the sound of my feet hitting the pavement –clop clop, the wind flowing over my skin, the bright sunshine massaging my skin, the fragrance of flowers, and the beautiful foliage. Every time I run it’s a euphoric experience that I yearn for thoughout the day.


I feel pretty ,oh so pretty

When we look good we feel good.  People make judgments by how we look before they learn about who we are and what we can do. So, when we look good we become confident enough to show people how great we are.  One of the most important place where we would like to have fierce confidence is at work. Here are some ways to get that million dollar feeling:

Go to the dry cleaners– Take great care of your clothes. It may cost you a lot more to dry clean, but your clothes will look so much better if you do. If you want some recommendations for inexpensive places around DC click here, here , and here.

Buy clothes that require dry cleaning –While we’re on the subject of dry cleaning, spend some extra dough on clothes that are top quality. They will last longer and you’ll look a lot better!

Carry around a pack of Altoids- People not only make an impression about you from your clothes, but your breath is a deal breaker too. Make sure your breath is minty fresh when speaking to co-workers and clients.

Buy some cool studs – This is for the women. It’s really good to look attractive and stylish at work, but not provocative. Studs help achieve this very well.

Make sure shoes are shined– Well shined shoes look really good and for guys this is what many people focus on.

Keep hair groomed and add variety– Try different hairstyles. Have some variety. Make sure you stay on top of haircuts.

Find a nice fragrance or smell like soap and laundry detergent– Everyone likes a well smelling person, but make sure it’s not overbearing.

I like to eat, eat, eat, apples and bananas!

As I began to write this post, I was reminded of one of my favorite Barney songs. It’s one of those songs aimed at getting kids to make healthy eating choices. Once we become responsible for buying our own food, we want to eat healthy, but our wallets simply don’t allow sometimes. These are some tricks I’ve learned from a variety of sources that have worked pretty well.

Use coupons– I saw an episode of Extreme Couponing on TLC where a guy got $885 in groceries for free! He also spent 30 hours a week preparing for his shopping trip by gathering coupons and researching grocery store sales, so it’s a tradeoff. This is an extreme –hence the title− case of couponing, but if you go to the websites of some of your favorite brands, they’ll usually have money saving coupons you can use. is also a great resource. If you want to do extreme couponing, here’s a link from the shows’ website with tips from extreme couponers.

Buy in season- I just went to the grocery store and there were kiwis 3 for a $1! If fruits and vegetables are in season they are usually really cheap. If your favorite fruit or veggie isn’t in season, they should be cheaper in the frozen food section.

Change your priorities- Making the decision that
eating well is a little more important than clothes or entertainment in your budget, could give you more money in the food category to buy better food. Think of all the money you’d be saving on medical bills in the future by focusing on your health and eating well :).

Don’t follow a recipe- Don’t follow them instruction by instruction, but use them more as inspirations. Many call for random ingredients that you don’t immediately have on hand, and it runs up your grocery bill. So be creative! Be inspired from the recipe to make the meal your way by substituting things you already have at home or are less costly than the ingredient in the recipe.

Farmers markets- Fruit, vegetables, meat, and
grains are usually cheaper here because they are from local farms.

These have been very effective for me in trying to eat healthy on a
budget. It may be a challenge for some to follow every suggestion, but maybe picking one or two will help you toward the goal of eating better. Have you tried any other methods that have worked well?

Summer workout playlist-June

There are a lot of things I like together. Running and good music are at the tippy tip of that list. No matter what your chosen method of burning the fat or keeping in shape, these tunes will keep you motivated. Each month during the summer I’ll update the list to keep things fresh.


Warm-up/Cool down

Ben Lee- “Catch my disease

Matt Wertz- “Everything’s right

Plain White Tees-“Rhythm of Love

Wiz Khalifa-“Roll up

OneRepublic-“Good life

Florence+The Machine-“Dog days are over



Nicki Minaj,“Check it out

Michael Jackson-“Beat it

Kesha-“We R who we R

Lady Gaga-“Just Dance

Rihanna-“Only girl in the world

Pitbull ft. Neyo, Nayer, Afrojack-“Give me everything tonight

Phoenix- “ Lisztomania

Any songs I missed that you would like to see on the July
workout playlist?

Stop hurting yourself!

We all have dealt with some unpleasantness in our lives. Many use defense mechanisms to protect from feeling those not so fun feelings. Some tell jokes while others just simply deny the unpleasantness ever existed. But what happens when you are the cause of your hurt. Some areas of self-injury emotionally are:

Focusing too much on the past– Not letting things go. Playing re-runs in your head like a marathon on TBS, and obsessing over questions like, what if I did this? What if I said that? What if I didn’t?

Feelings that are not returned– Telling someone you love them, but they don’t reciprocate. People hurt themselves by giving and giving and getting nothing in return.(Disclaimer: In boyfriend/girlfriend relationships and sometimes friendships). This article in Psychology Today would be good to read relating to this.

Not getting help-Starting to feel like you can’t get a grip on things? Life is
really eating at you, and you can’t deal with it. That’s the time to seek professional help.There’s nothing wrong with having a therapist. In fact, I’ve heard it would be good for everyone−especially those in their 20’s (us!)−to have one to prevent mental health issues from developing (depression, anxiety, etc.)

The list can go on, but these are some areas I think that causes self-injury emotionally. How do you deal with feelings that are more on the “rainy day” side?