Exercise

Process

Unfolding

Ten trail runners were recently asked about the best advice they’d been given. What I find interesting is the common thread among their answers–to allow for process. Progression, unfolding, development, growth. These are characteristics of movement. Even rest–a type of stillness–is part of shifting that happens within the whole. An underlying message in each of the quotes below is integrity. We need downtime in which to allow energy to strengthen our mind and body. Creating space in my life for rest and reflection allows me to move more fluidly and with more intention and energy in the rest of my

Slow Burn

The Journey

People ask me, or more specifically wonder, how I can do an Ironman. They find the idea of swimming 3.86 km (2.4 miles), cycling 180.2 km (112 miles) and running 42.2 km (26.2 miles) to be outrageous, or even preposterous, let alone complete it in one day. My answer is always the same, “it’s just one step then another step.” In the book “Slow Burn“, Stu Mittleman & Katherine Callan break it down nicely. Although they are describing how to be metabolically efficient and burn fat as the primary fuel source, the metaphor is transferable. “There is a way to

nordstrom.howie

CGM https://soulfulsojourn.com/cgm/ 1/2 I've been

CGM
https://soulfulsojourn.com/cgm/
1/2
I've been using a continuous glucose monitor (CGM) for three weeks. Although I’ve only scratched the surface, some patterns are emerging that allow me to plan interventions and observe their effects.
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• Week 1: Just watch and document without changing anything.
• Week 2: Become more acutely aware of the effects of foods, exercise, and their timing in order to attune mental and physical sensations with objective data.
• Week 3: Start testing various interventions.
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As someone with a history of an eating disorder, I was concerned about monitoring food intake*. I feared falling into a cycle of attempted control. But I was curious and committed enough to the process of learning more about what’s going on under the skin that I jumped in. I also have a support system in my coach, @alan_couzens and trusted friends & professionals. This outside agency provides a backdrop for insight and input; I am not alone in this process. Moreover, since a major goal is to learn and improve, having others to help pick out relevant data is important. Thankfully, what I’ve discovered is that the objective information is helping me better interpret & calibrate sensations in my body.
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*l only record the basics of what I eat. I don’t document macronutrients or calories.
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During a bricked workout this weekend…
• The goal: Sustained, even BG (blood glucose) allowing for quality** work throughout the entire session.
• The plan: Alternate whole dates and @crownhealth bars, checking BG each 15-20 minutes.
• The session: Low endurance Z2 plus some steady endurance intervals on the bike then a shorter jog afterwards.
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**Quality = successful, healthy, consistent execution over time (_regardless of intensity_, but mostly at low intensity) for longevity, and thus more time enjoying movement & high-performance racing.
—>...

#Repost @richroll ・・・ Look towards light. L

#Repost @richroll
・・・
Look towards light.
Lead with curiosity.
Welcome uncertainty.
Embrace nuance.
Empower others.
Lean into fear.
Train weakness.
Trust others more.
Separate from expectation.
Choose depth over breadth.
Let go of old stories.
Permit more joy.
Love without condition.
Steer with gratitude.

These are but a few of my 2021 touchstones.

📷 @leia_vita

(🔈 on) 🇸🇪: Eld tarvar den som in har komm

(🔈 on)
🇸🇪: Eld tarvar den som in har kommit och är kall om knäna.
🇬🇧: Heat, needed by he who has come inside and is cold in the knees.
• • •
🔥 also provides warmth in the ♥️. I'm thankful to share these moments with loved ones.
• • •
May all beings be happy and free. 🙏

Instagram post 17944462786415769

Instagram post 17944462786415769

Groundhog Day with a change: ☀️(at high noon).

Groundhog Day with a change: ☀️(at high noon).
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On the trainer testing how timing and type of exercise and food affect blood glucose (@supersapiensinc).
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With the keen insight of our coach, @alan_couzens, many of the #MADcrew are taking this journey in order to improve health, longevity and performance.
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I'm a longtime nutrition and physiology geek. But I've learned a lot in one week wearing the #FreestyleLibre.
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Before starting this deep dive I got a full blood workup (over 50 markers) as a baseline. Well, in fact, it was also a follow-up to the blood panel I've done every year for a decade, and several times in the past two years because of chronic issues that became very acute.
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There's always lots to learn! Plus, it's bloody fascinating. 👍
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Thanks, coach and team for your support and inspiration. You guys rock!
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✌️ ∙ 🌱 ∙ 🙏
#peace #plants #namaste
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Belief – Gratitude – Clarity
Show up every moment.
Discover and experience the process of living.
http://soulfulsojourn.com
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@Crownhealth
#PlantBased #RealFood
#NoAdditives #AllNatural #GutFriendly
#SwissQuality #sustainability

Peace https://soulfulsojourn.com/peace/ · ❝𝘗

Peace
https://soulfulsojourn.com/peace/
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❝𝘗𝘦𝘢𝘤𝘦 𝘪𝘴 𝘯𝘰𝘵 𝘪𝘯 𝘵𝘩𝘦 𝘩𝘢𝘭𝘭. 𝘐𝘵 𝘪𝘴 𝘪𝘯 𝘵𝘩𝘦 𝘳𝘦𝘱𝘰𝘴𝘦 𝘰𝘧 𝘵𝘩𝘦 𝘚𝘦𝘭𝘧. 𝘐𝘵 𝘤𝘢𝘯 𝘣𝘦 𝘨𝘢𝘪𝘯𝘦𝘥 𝘢𝘯𝘺𝘸𝘩𝘦𝘳𝘦.❞
~Sri Ramana Maharshi
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This quote is, for me, more than a nice thought. It’s a bit of guiding principle. The past many weeks have been dreary and dark—literally and figuratively. My mental, emotional, and physical dispositions have been rather low. The reasons are multi-faceted. Thankfully, I’ve spent years building a collection of tools to support myself in situations like this. It includes reaching out to others; I can’t make it on my own anymore, nor do I wish to try any longer.
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I have a few routines that are keystones to my well-being. Part of this includes my own little meditation space—the ‘hall’ as it were. It’s a place that I fill with light and love—soulful energy. But it’s important for me to understand that I don’t have to be on the cushion and beside my alter in order to be (in) peace. That sanctum is vital, but so too is living the space in every moment: in every breath of my yoga practice, with each step as I walk with my dog, in each moment of training, as I prepare and then eat each meal.
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Peace, tranquillity, and calm are always and already present. My job is to look within and realise that, and that it’s never been anything other than that.
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✌️ ∙ 🌱 ∙ 🙏
#peace #plants #namaste

So beautiful, honest, introspective!! ❤️ These

So beautiful, honest, introspective!! ❤️
These are lessons I also had to learn--er, forced to learn in my case. Definitely made me a better emergency medical caregiver.
#Repost @sarahkimbonner
・・・
Asking for help was one of the goals I set going into surgery and, honestly, one of the toughest.
.
I’ve been a carer before so I know it’s hard. But I also know it’s a blessing. There’s a deep level of trust, respect, and love placed on a carer and that’s a gift. It might be hard to remember when you’re trying to get something else done when they need you to help them stand up, pee, or reach something for the millionth time but, ultimately it’s overshadowed by the magnitude of vulnerability you have in your hands and how rewarding it is after, knowing you were truly there for someone.
.
I have also been on the other side. I’ve been injured before and in need of care—haven’t we all at some point or another? Asking for help is hard asking for help when you know you aren’t going to receive it is even harder, if not next to impossible. I realized before surgery it wasn’t actually the asking that I was so afraid of but the answer. The fear of being rejected, ignored, or made to feel like a burden. The fear that I was being weak or simply unworthy.
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But then I remembered taking care of my mum after chemo and hip surgery. I remembered how much I learned about myself and how sometimes I would stand back and marvel at how strong my mother was, especially in her most vulnerable moments. I remembered how it helped us connect, brought us closer, and how we still reminisce and even laugh about those difficult times together. What. A. Blessing.
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I knew to achieve my goals, it wasn’t about asking for help, it was about asking the right person for help. That subtle mental shift gave me, not only permission, but confidence in asking for help. I stacked my team with the best possible positive people who were ready to help and made me feel supported, strong, and worthy. My coaches, trainers, physios, family, friends, my kick-ass surgeon, the airport staff that helped me today, every stranger that opened a door or gave me extra space, and, most notable of all—the

Morning snuggles after meditation. 🐾🐾❤️🙏

survive · Been there. A friend of mine is living

survive
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Been there.
A friend of mine is living it.
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For me, the 'survive' part wasn't a 'day', it was minute by minute. What helped? Movement, nature, and a close friend listening, really hearing me and holding space for me when I couldn't hold it for myself.
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I would go to bed in the evening hoping not to see the next day.
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Now, as I lay down for the night I always say thank you for the day, good night, sleep well.
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Don’t offer platitudes. Don’t say it’ll all be ok. You can’t see the future.
Just be present—with yourself, with the other person.
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Connection in presence, in silence and/or in communication, that’s the ultimate gift of compassion and love.
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🙏

‼️ 6-year warranty ‼️ I've been using #SLF

‼️ 6-year warranty ‼️
I've been using #SLF products for years, and I find myself more excited than ever by their new EVO Systems and Accessories! 😃

BTW, @slfmotion customer support is as good as it gets. 👍

Playtime together after my training (and Marco's p

Playtime together after my training (and Marco's patience). 🐾❤️🐾

Finally! Calm & Sun! Damn it's been really friggin

Finally! Calm & Sun!
Damn it's been really friggin rainy and blowy.
(Picture taken at noon. 😳)

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