How to Run Without Getting Hurt- Part 2

Last week in the first part of How to Run Without Getting Hurt, we talked about the importance of good shoes, starting slow, and not over training. These next three tips are just as important as the first three so let's get right to it.

STRETCH
This is cliche, I know, but the importance of stretching cannot be overlooked. When I was 16 I tore my ACL in a tennis match, landed up having major knee surgery, and was out of sports for 8 months. I believe a huge part of why I got hurt was because I hadn't made a habit of stretching before my matches.

Every time you're tempted to skip stretching, don't. You'll regret it if you get hurt later. Before my runs I jog for a couple of minutes and do about two minutes of stretches. I know a lot of people would recommend more of a warm-up than this but, let's face it, I'm kind of impatient and don't want to add another 20 minutes onto my already hour long run.

Though my pre-run warm-up is brief, I'm diligent about stretching thoroughly after a run. I'm also a huge fan of crab-legging (not sure if this is the technical term but it's what I call it- see picture below). According to one of my track coaches, doing this for a few minutes after you run (I do it until my legs feel tingly), helps all the lactic acid drain from your legs, preventing soreness the next day. I'm hardly ever sore after my runs, even my longer 6+ mile runs and I think it's because of crab legging. If I don't have time to crab-leg after a run, I notice a huge difference in how sore I am. Take the time to stretch, it's so important. 

{This is what I call crab legging... anyone know the technical term??}

STAY HYDRATED
This may seem like an odd tip, but I think it's crucial to a successful training plan and running without injury. Muscle tissue is made up of about 75% water. If you're dehydrated, your muscles will fatigue quicker leading to an increased risk of injury. Also, if you've ever experienced a side cramp or "stitch" (either in your shoulder or right under your rib cage), chances are that it's (at least partially) because you're dehydrated.

I aim to drink a full 32 oz of water before a run. I try to finish this amount of water at least 15 minutes before I head out so that I don't have a ton of water sloshing in my stomach when I start my run. If I don't drink this much before a run I can always tell because I tire quicker and/or I get a bunch of side cramps (no fun!)

If I'm running over 6 miles, I'll carry a water bottle with me, plant a water bottle along my route, or have my husband meet me with some water. My form starts to suffer if I'm tired, and all of these things combined make it a lot more likely that I'll suffer an injury while running.

After a run, I try to drink another 32 oz within 1-2 hours of finishing my run. When I ran my marathon I was a lot more exact in how I hydrated after my runs (especially my long ones). I had a digital scale and weighed myself before and after my runs- whatever the difference was, I would convert this to ounces and drink that many ounces of water over the next couple hours.

If you don't feel like being that precise (I'm definitely not that precise anymore!), an easier way is just to shoot for 24-36 oz within a couple of hours of finishing your run. This amount varies depending on your BMI, hydration status before your run, distance of your run, and how much you sweat.

***TMI WARNING*** Your urine color is (almost) always directly correlated to your hydration status. We pay a ton of attention to urine color in the hospital and often make treatment decisions based off of urine color and amount. Your pee should be light yellow or even clear. Most of the times after a run, my pee will be dark yellow or even amber colored- this is a sure sign that I need more water. I drink until the color is back to a light yellow color. Paying attention to my urine color throughout the day is the main way I tell if I'm drinking enough water. {Side note: Different medications, foods, and vitamins can affect the color of your urine so this is not a hard and fast rule, but for the most part paying attention to the color of your urine can really clue you into how hydrated you are}. ***TMI SECTION OVER***

It's easy to forget about hydrating, especially when it takes more effort to make sure you're getting enough water before, during, and after your run. I promise you that my best and fastest runs have been when I'm staying adequately hydrated- it's worth the extra effort!

RUN WITH PROPER FORM
I would be the first to say that I don't have the best running form but I try to work at it. I learned some form tips from my track days, and if you've never gotten tips on your form I would strongly encourage you to get some pointers.

Many running stores offer classes on running form, or at the very least, check out some tutorials on Youtube! I had a friend suffering from shin splints during her training for a half marathon. She attended a running form class at a local running store, implemented the tips, and her shin splints disappeared.

If you're following the tips all the tips we've covered and are still suffering from shin splints or notice that one leg is a lot more sore than the other, you may need to fix your form. I can always tell when my form is getting lazy because my shins start to hurt, my right leg is a lot more sore than my left, and my ankle gets bloody because in my lazy form my foot kicks the inside of my ankle (don't ask me why or how).

Working on your form is totally worth the time because it will help prevent you from injury.

Any more tips from you runners? What do you feel like is the most important thing to do to prevent injury while running? 

{I am not a medical doctor, and this should not be considered medical advice. As always, please consult your physician prior to beginning any new exercise routine}.

How to Run Without Getting Hurt- Part 1

I recently shared my first half marathon experience. Though I wasn't a blogger back then, I also ran a full marathon in 2010. Though I am not an expert on running by any means, I have learned a lot about running through my own experiences and by reading a lot of books and articles. I ran track in high school and suffered from terrible shin splints. Later in high school, I cross trained for tennis by running 6-7 miles at a time, and ran without any pain. I successfully trained for both my full and half marathon without injury, and I'm a firm believer that almost anyone can successfully train for a long distance race. Below are the main tips that you should follow in order to successfully be able to run long distances without getting hurt. 

INVEST IN GOOD SHOES
A good quality pair of running shoes is crucial to being able to run without getting injured. If you're starting to run consistently, I would invest in good pair of running shoes right away. I have a hard time spending money on clothes or shoes, but running shoes are one thing I will splurge on because I know how important they are. You are not only protecting your feet with a good pair of shoes- you're protecting your knees, your hips, and your back. Buying good shoes will save you from a host of problems later in life (think knee/hip replacements or spinal fusions).

If you haven't already, I strongly encourage you to go to a running store and have them film you running. You run on a treadmill while they video just your feet, and they're able to slow the video down to see how you run (whether you land on the inside of your foot, outside, or pretty flat). Depending on how your feet land, you'll need a different type of shoe. Running shoes are not all built the same and I can tell a huge difference in a shoe that works for my type of stride versus one that doesn't.

Most (if not all) running stores do this analysis for free even if you don't land up buying a pair of shoes. Don't be intimidated by this process! I know I was nervous the first time I did it, but people at running stores are usually super friendly and want to help you get in a good pair of shoes.

I've also found that most running stores are pretty respectful of my budget when I tell them my price range. A lot of times you can get the same shoe but the previous year's model for a big discount. That being said, I would realistically expect to spend  between $60-$120 on a good pair of running shoes. I usually spend around $80 and that is getting the year's previous model.

One last note- I usually try to shop at a store that has a good return policy. Usually this means a full refund within 1-2 weeks of returning your shoes, and I look for stores that are okay with me running in the shoes on my normal running surface to test them out. It's really hard for me to decide on a pair of shoes in store because I don't normally run on treadmills. Obviously, I wouldn't abuse this policy- I usually run a maximum of 5 miles in the shoes and that's usually enough for me to tell if the shoes will work for me or not. I recently returned a pair of shoes before I got my current ones because after just a couple of runs in them my shins started hurting- a sure sign that I wasn't in the right shoes.

START SLOW. 

I can't emphasize this enough- if you only get one thing out of this entire post it would be this point. A lot of people think that starting slow means going from not having run in years to running 3 miles a few times a week. This is not slow. Before I started officially training for my marathon, I completed a couch-to-5k training plan that had me work up to being able to run 3 miles. Before I started training for my half marathon, I was consistently running 1-3 miles about 3 times a week for two months. 

The slower you start, the less likely you are to get injured. It can feel long at the beginning when you're barely increasing your mileage, but taking your time in the beginning will pay off later when you're able to run 10+ miles a week without getting injured. Starting too quick is a surefire way to get injured and doom your training before you even really begin. 

DON'T OVER TRAIN

A lot of people think that they have to run 5 or 6 days a week to be fast. This may work for some people, but I know that for a lot of people, this much running can quickly lead to overuse injuries. I believe that my running injuries in high school were directly related to running for 2 hours 6 days a week. 

Thanks to Amanda (that link goes to her AWESOME page of running resources), I learned about the Run Less Run Faster book. Back in December, I checked this book out at the library and though I didn't read every single page, I read enough to understand the premise. By having fewer but more focused runs, you'll still be able to get positive results. 

This book and methodology is precisely why I chose this half marathon training plan . This plan only has you run 3 times a week and cross train 2 days a week and rest 2 days a week. This plan was perfect for me because I work three 12-hour shifts a week and there is no way that I am working out after my shifts. That leaves me four days to work out- 3 days of running and 1 day of cross training.  I'll be honest- I was consistent with my running, but my cross training was doing yoga maybe once a month.  

I'm a huge believer in only running 3-4 times a week (I ran 4 times a week during my marathon training). I think this frequency really lowers your chance of getting injured or even getting burnt out on running. The plan I followed for my half marathon is adaptable to whatever pace and goal you're shooting for. Do your training runs and do something different on your off days- yoga, hike, or one of my personal favorites- dance on the xbox. 

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Check out part 2 of how to run without getting injured. 

What other tips do all you runners have for running without getting injured? What questions do you have about these tips? 

My First Half Marathon- A Recap

I shared last week in my reverse bucket list that I ran a full marathon in 2010. I was a freshman in college at the time and was so scared of gaining the "Freshman 15" that I decided I would train for a marathon and then I could eat whatever I wanted. The plan worked brilliantly, but I haven't been motivated to run further than 3 miles since. 

I've done my fair share of at-home workouts over the past few years including a lot of Jillian Michaels and P90X3. Last November, Alex and I decided to go for a spur-of-the-moment run around our new house. It felt incredible. I remembered how much of a release running had been for me freshman year, and it brought me back to the days that I spent training. For the next couple of months I started consistently running, and around January decided that maybe I should train for something. I've always wanted to do a half marathon, so I decided that would be my goal. But I decided that I also wanted to shoot for an under 2 hour half marathon. This averages to be 9:09 per mile. I am NOT a fast runner- my marathon was 11:15 or something like that per mile so cranking it to 9:09 was a pretty lofty goal. But since I had started running in November, I had been consistently running around 9:30 a mile so I figured it was a doable goal. 

I chose the half marathon I did because the course didn't look terribly hard, but I mostly chose it because it coincided on a weekend that my family was coming up to Denver to watch my brother play lacrosse. I had my family and a couple of friends at my full marathon and it made the biggest difference in the world. My husband, my parents, my brother and his girlfriend, my in-laws, my brother in law and his girlfriend, and one of my very best friends all showed up to support me. Let's just say that I had the best cheering squad at the race. Now, onto the race.

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{This was at the starting line... I was SUPER nervous}

Pre-race

I was nervous, you guys! Like really nervous! I wanted my goal time so bad but was nervous about achieving it. I didn't particularly like being nervous, but it was kind of cool to feel that nervous/competitive energy that I hadn't really felt since playing tennis in college. Several days before the race we had had freezing rain and snow, and I knew the course could potentially be really muddy. The forecast that morning was cloudy around 35 degrees with a chance of rain. This was actually perfect for me- I run way better in sub-50 temperatures, I was just hoping it wouldn't actively be raining through the race. I woke up at 4:45 the morning of the race, tossed and turned until my alarm went off at 6. Alex drove me to the race and after 45 minutes of warming up and trying not to get too nervous, I lined up and waited for the starting gun to go off. 

Miles 1-4

My strategy was to go a little bit slower than my goal pace for the first 2 miles of the race so that I wouldn't get tired and hit a wall later in the race. My goal pace for the first 2 miles was 9:15 or 9:20 and this had been really hard for me to do during my training runs (I always started running way quicker). The first quarter mile of the race was seriously muddy despite the race organizers best efforts to put bark down. The mud helped me start slower and I was able to keep a 9:20 pace for the first two miles. I actually kept the 9:20 pace (unintentionally) for the first four miles which started to be a serious mental challenge because I started worrying that I wouldn't be able to make up the time later. 

{This was about mile 5 and I felt good}

Miles 5-9

This course ran alongside a beautiful lake that was absolutely stunning, and had I not been so worried about my time I would have stopped to take pictures because it was gorgeous. This particular stretch of the race was mostly concrete which was a huge deal for me. I had done the majority of my training runs on concrete and prior to hitting concrete I was running on a trail that was fairly muddy in spots. The mud had slowed me down and so I was able to crank up my pace on the concrete (my fastest mile, 8:22, was during this concrete portion). There were a couple of ladies that I kept passing then kept passing me so the little cat and mouse game helped me keep a quick pace. 

Miles 6-7 got a little bit tough because I kept wondering when I was going to turn around. This was also the stretch where I didn't see my cheer squad for about 4 miles, so I just kept thinking to myself "just a little bit further until I see my people". 

{This was mile 10 and as I'm sure you can tell, I felt like death}

Mile 10-12

This was the hardest part of the race for sure. I saw my people at mile 10 and knew it would be the last time that I saw them before the finish line. After the race, they made sure to let me know that I looked like death at mile 10. Thanks guys. There was a lady in front of me that I had passed forever ago and all of a sudden she passed me again. I kept up with her but she was crankin it out at a 7:40/mile pace, and I eventually lost her after a mile or so, but trying to keep up with her meant that my 10th mile was a quick one (8:37). 

I felt really gassed at mile 11 (probably from going way too fast in mile 10), but a lady that I had been running either right in front of or right behind  most of the race passed me and yelled "we're almost there". That was exactly the boost I needed, and a perfect example of why the running community can be so dang awesome! 

The rest of mile 11 and 12 all I could think was "If I ever get the idea to do this again, someone shoot me." I also started counting down from 100 to distract myself from my misery. 

The Finish 

The race organizers didn't put a "Mile 13" sign out (for you half marathoners- is this normal??) and I kinda got thrown for a loop. I rounded the corner and realized I was closer than I thought so I started picking up my speed as much as I could. I glanced at my watch and saw that I was at 1:58 so I told myself "Go Sarah go, you're going to make the 2 hour mark!" 

I sprinted as fast as I could towards the finish line but the last quarter mile (right before the finish line) seemed muddier than when I had started and I felt myself getting stuck. I was focused on trying to get through the mud without twisting an ankle and just felt this incredible frustration as I felt myself slowing down. 

I crossed the finish line and glanced down at my watch and saw 2:00:06 (2 hours, 6 seconds). At this point, I could care less. My husband, family, and friends were all at the finish line and all I could do was bend over and catch my breath. I got really super dizzy and it took a good several minutes before I caught my breath and was ready to smile for pictures. 

{"All About That Bass"- one of my favorite songs during training}

{My in-laws with the funniest sign}

{5280 is the feet of elevation of Denver... that's my beautiful momma}

Post-Race

I smiled for my fair share of pictures as the elation of finishing my first half marathon set in. I was happy with my time- it wasn't the 2:00:00 or less that I had hoped but I just knew that if the last part of the course hadn't been so muddy, I totally would have reached my goal. Since then I've had my moments of "if only I had run faster here...", but for the most part I've been content with my time. I knew that if the weather conditions were different, my time probably would have been different too. 

I finished 51st overall (out of 163 runners), 7th out of 30 in my age division (Females 20-29 years old), and 17th out of 97 females. I felt pretty proud of how I finished considering it was my first half marathon, and my stats leaves room for improvement in my next half!  

{Most of my people.... from top left clockwise: my hubby, one of my closest friends, my brother in law and girlfriend, my brother's girlfriend}

I stood around chatting with my friends and family and just enjoyed being done with the race! My people were awesome you guys. I guess someone along the course that was running close to me said, "Man I wish I was Sarah!" Someone else said, "I guess Sarah must be about to pass me!" And one lady said with desperation in her face, "My name is Michelle" and my squad started cheering for her by name. Having all of them there with their awesome signs made the race so much more fun and made all the difference in the world. 

It's been two days since the race... will I do a half marathon again? Probably. Will it be anytime soon? Probably not. Towards the end of my training I was getting tired of how much of my time it was taking, so for now I think I'm just going to enjoy running whatever mileage I want at whatever pace I want.

Oh yeah, and after the race one of the booths was giving out a fitbit to whoever could hold the longest plank. You were also entered in a drawing for a gym membership and some pretty awesome other prizes. So even though I was exhausted, I had to try. My brother's girlfriend beat my mom and I, and none of us were close to the longest time that won the fitbit (7 minutes something). 

{Check out our form! ;) }

If you're wondering, I used this half marathon training plan. I have an upcoming post explaining why I chose that plan, and some of my tips on how to avoid injury while running. 

In case any of you were wondering, my splits (according to my GPS) are below. 

Mile 1    9:23

Mile 2    9:15

Mile 3    9:15

Mile 4    9:18 

Mile 5    8:58

Mile 6    8:22

Mile 7    9:13

Mile 8    9:18

Mile 9    8:29

Mile 10  8:37

Mile 11  9:03

Mile 12  8:56

Mile 13  9:11

Final Time: 2:00:06

Average Split: 9:11

{All my people minus my Dad and brother who had left already for my brother's lacrosse game}

Would you or have you ever run a half marathon? If you have run one before, what's your strategy for running it? 

Spring 2015 Goals

I've always been about the goals in life- they keep me focused and help me get things done. As I explained in last week's winter goal recap post, sometimes I'm too hard on myself and goals leave me feeling burnt out instead of energized. I originally wasn't going to even write a spring goals post then realized that in my mind I have a couple goals set so I might as well put them down on paper. 

Get PA school applications submitted. 

Many of you may (or may not) know that my hubby is applying to physician assistant school for 2016. The application opens next week and we are hoping to have all the applications submitted by early to mid May. There are essays that have yet to be written and edited, transcripts and letters of recommendation to be gathered, application fees to be paid, and most importantly lots of prayers to be prayed. It's gearing up to be a busy month but we're excited and have been looking forward to getting the ball rolling on this for two years. If we come to mind, we would love and appreciate your prayers in this area. 

Slow down and sit in the presence of Jesus. 

Last week, I had a sweet sweet time with Jesus during my morning quiet time. I'll admit that I tend to crank through my quiet time- read my devotionals, journal a bit, and say a few quick prayers. Rarely do I take time to just sit and meditate. This post and this book have really been encouraging me to be more consistent in my time with the Lord, and let my closeness with Him provide the wisdom I need to make decisions in daily life. 

Last week I sat and meditated for about 20 minutes and it was so so so life-giving. Not only did the Lord speak some much needed truths to my heart, but the rest of the day I felt at peace and had energy for my tasks. Perhaps the best thing of all was that I gained some incredible clarity on some important career decisions that I am making. 

As Alex and I head into a season of decisions, waiting, and ultimately changes, we will need wisdom and clarity that only the Lord can give. Last week it became clear to me that being still, even for a few moments, is absolutely vital to my walk with the Lord and discerning wisdom. 

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Those are my only two goals for this season. It's a lot less goals that perhaps I'm used to but they're two really important things. I'm looking forward to having these guide my spring yet not feel overwhelmed with a long list of self imposed goals. 

What are your goals for this month/season? I would love to hear! Are you good about meditating/being still in your quiet time? If you have tips I would love to hear them!

{Joining Sweet Little Ones Blog for Tuesday Talk!}

Winter Goals- A Recap

Back in January, I posted about my goals for winter. Now that I'm out of school, I've found that sometimes I feel lost without any papers to write or deadlines to meet and setting some goals for myself has really given structure to my days off (a good thing!). That being said, I'm a person who NEEDS to accomplish their goals, even if it leads me to feeling burnt out. My goals this winter left me feeling a little stretched thin, so I think my goals for spring are going to look a little different (stay tuned for a post next week). I think goals are a great thing but can be detrimental if you put too much pressure on yourself (like I do). So here's to a little bit more relaxed spring! Without further ado, this is how I did this past winter. 

Increase blog posting frequency to 3+ times per week. 

I did pretty good with this up until the past couple of weeks. I switched to night shift in March and I've had a hard time keeping up with life/blogging while adjusting to an off schedule. If you've wondered why I've been off the grid lately- that's why. I also felt like shooting for 3+ posts a week kind of burned me out on blogging a little bit. That's a feeling I don't like, so I'll probably go back to posting around 2-3 times a week. Major props to all you daily bloggers! 

Consistently run 3 times a week

This was probably my most successful goal (see below). I'm actually running my first ever half marathon in just a little over a week and as excited as I am to run it, I'm also really excited to get it over with. I've been really consistent with my running, doing a training plan that only has me running 3 times a week and cross training two days a week (for me that means once a week because I'm terrible about working out on days I'm at the hospital). Being on a strict training plan for 4ish months has burned me out a little bit though because some days I wish I could just run 4 or 6 miles or whatever distance I feel like instead of having to do a tempo run this day and a 12 mile run on this day. I'm looking forward to just being more relaxed about my running in a couple weeks. 

Invite at least 5 couples over for dinner. 

To be honest, I didn't count the number of couples we had over for dinner. It was probably something like 3-4 couples but the number doesn't matter to me. The main thing is that we opened our doors, and have had a great time with family and friends coming over. I am consistently praying for the Lord to show Alex and I more ways to be generous with our time and money. It's been fun to see the ideas and opportunities He has given us.

Finish 5 pages of my wedding scrapbook

I think I have a mental block against this. This Instagram post basically sums up how I did with this goal. I will say though with all my extra blogging and running I sort of felt like I didn't have time to work on a scrapbook. I've also realized that it's not something I particularly enjoy, and with the abundance of Shutterfly gift cards I have, I'm debating going that route. 

Complete a weekly challenge outlined in "Power Thoughts" by Joyce Myer

This goal went great for about a month! I happened to have a Sunday/Monday off consistently and would read my chapter for the week and put sticky notes of related Bible verses all over my house. It was a great practice that stopped when I started working Sundays and Mondays (which is no excuse, I know). I hope I can pick it up again because it was really making a difference in my spiritual life. 

Memorize at least one scripture verse a week.

This was also a goal I was great with for awhile but have been inconsistent with for the last month. Like reading the book, I need to pick it up because it was making such a difference in my spiritual life! 

Get involved in one way at church. 

We've been wanting to do this for awhile, and this season it happened! We connected with the director of our kids' ministry, attended an orientation, and I taught my first class (Alex was sick that day). It was a great experience and I am so thankful to be more connected to my church. 

How did you do with your goals this month/season? I would love to hear about it! Do goals ever leave you feeling burnt out? 

What my mother regrets

Over the holidays I was able to take some time off from work and spend a week at my parents' house and in the town where I grew up. This was the longest I had been at home since I graduated college and much of the time was spent in conversation with my Mom, Dad, and brother. One night as we were having dinner, my mom mentioned that there were some things that she regrets doing as a parent. I was of course curious and asked her what were some of the things she regretted doing as a parent. While she wouldn't share some things, the things she shared are something we can all learn from. 

"Sarah, I regret worrying about always have things clean and in their place." 

My mom explained that she wishes she spent more time with us rather than cleaning the house.

"Sarah, I regret not letting the little things (like wiping down the refrigerator door) go."

My Mom shared that she wishes she wouldn't have gotten so upset with us over little things (like toy clutter). She wishes that she would have just let them go and not worried about it so much.

My Mom is not one to live with regret but now that her and my Dad are empty nesters, I think she is realizing just how fast the time flies. Furthermore my mom has no need to regret these things- my brothers and I have no recollection of spending an excessive amount of time cleaning or her worrying about the little things. In fact, just the opposite- I remember going on bike ride after bike ride in the summer, joining in her garage sale-ing endeavors, and I rarely remember her being upset.

But what she said that night at dinner hit home. 

You see, I have always been pretty clean a neat freak, and in the past 16 months of marriage, that neat freak monster in me has reared its ugly head. As a nurse, I work three long days but have four days off. In the beginning of my marriage I found myself cleaning and doing chores at least two of those four days. Mind you, I have no kids, there's only laundry for two people, and I live in a 600 square foot apartment. The chores and cleaning that I was doing for two days was so far into the realm of perfection that my husband would come home, splash a little water on the bathroom sink and hear an earful from yours truly.

I have lightened up over the past year but not as much as I'd like as was proven by an incident this past December.

About a week before Christmas my brother and brother-in-law were over for the Broncos game and dinner. I should mention that this particular night would be the last time that I would see my 21-year old brother before he left for Thailand for a year (or possibly longer). After dinner, my brothers and husband all sat down in the living room as I started cleaning the kitchen and washing dishes. I began to get angry- why was I not getting any help? Why was I having to clean up by myself?

Half an hour into cleaning up (I had moved past the dishes by this point and was onto straightening the house and doing other little chores that needed doing), I realized that I had it all wrong.

My brother was leaving for a year and I was worried about some dirty dishes in the sink and a cluttered coffee table. 

Instead of sitting and talking and enjoying the company, my neat freak monster came out making me worry about the things that had yet to be cleaned. It seems incredulous as I write it now, but in the moment the dirty dishes were incredibly bothersome to me.

How often are my priorities skewed like this? More often than I would like.

I too often choose a clean kitchen over time with my husband.

I often choose a dusted and mopped house over time to relax and recharge my own battery.

I often choose finished laundry over time spent outside or time with friends.  

I think the point of this all is there will forever be a list of tasks and things that must be done. Can we completely ignore this list? Of course not. Can we choose to be selective in the things that are priority on this list? Definitely. Can we choose quality time with loved ones and rest for ourselves over tasks that must be done? Absolutely.

If you feel as though nothing on your list can wait, then maybe you need to take a step back and reevaluate what is on your list. Things like caring for yourself, spending time with your loved ones, and having peace in your relationships should always take priority over your task list.

For someone like my mom, she wishes she had let those dirty dishes sit in the sink. She wishes she hadn't made such a big deal about perfectly folded laundry. 

I wish I had sat down and enjoyed my brother's company while he was present in my living room because now the only communication we have is the occasional text or Facebook message letting us know he's okay. I wish I had spent more time relaxing on my days off and less time cleaning. I wish I had chosen peace in my marriage over a perfectly clean bathroom sink or toilet paper that's put on the roll "the right way".

Though I wish these things, it's never too late to make a change. 

Since the experience with my brother, I've been more conscientious about when I choose to clean my house. I'm learning that boxers left on the bathroom floor is not worth the fight. I'm learning that two extra hours of sleep on my day off is worth more than a vacuumed house. I'm learning that I can relax in a house that has clutter on the coffee table and dishes in its sink. I'm learning to make like Elsa and just let.it.go. 

This whole thing is hard for me. Really hard. If you're a type A person like I am, you will know this struggle all too well.

Let's make it our goal and encourage each other in this journey. A journey of choosing self-care, relationship, and peace over a clean house and perfectly manicured life. A journey of letting go of the little things for the greater sense of contentment in life.

My Mom's memories of her kids at home enjoying time together as a family are plentiful and abundant. I can only imagine how far I have yet to go to become as even keeled and laid back as my mom is and was when we were kids.  If you are a momma- be encouraged; you are doing the best you can and your kids are remembering the time you're spending with them at the park, giggling in the playroom, or snuggled on the couch.

(one of our many camping trips together as a family- these are the things I remember)

Let us choose daily the important thing- the rest we need, the time with each other we need, and the peace in our relationships that we so desperately need.

Now, if you'll excuse me, I need to go do the dishes.

Do you choose quality time and rest over things on your to-do list? If you do, what are your tips for those of us who struggle with this? If you don't, what are a couple ways that you think you can start?

{In case you were wondering, my Mom read and fully approved this post before I posted it.}

{Linking up with Sweet Little Ones for Tuesday Talk}

A Balanced Life: I'm not busy

I wrote last week on how I've spent the past year developing a work-life balance . I know that sometimes work isn't the problem; sometimes life is the problem and it's hard to find balance between spouses, kids, church involvement, volunteer work, and our relationship with God. 

A few weeks ago, DJs on a radio station I listen to were talking about this idea of busyness and one of the DJs mentioned part of this quote by Eugene Peterson: 

"I am busy because I am vain. I want to appear important. Significant. What better way than to be busy? The incredible hours, the crowded schedule, and the heavy demands on my time are proof to myself - and to all who will notice - that I am important... busyness is the enemy of spirituality... It's filling our time with our own actions instead of paying attention to God's actions." 

It's a long quote. Read it twice if you have to. Every word in the first part describes my heart. Every word in the second part strikes me with conviction. 

I was the girl in high school and college who had a planner jam packed with activities, tests, and meetings. Part of it was that I had a lot of assignments to keep track of and I was involved in {probably too many} sports and organizations. But a very large part of the jam packed planner was that I loved love being busy and I seem to thrive during the times where I am constantly going 24/7. I used to love it when people looked at my planner and made a comment like, "Wow, you're so busy; how do you do it all?" I didn't realize it then but I was addicted to busyness . 

Then comes October 2013. I'm graduated from college, moved to a new city, working full-time, and married all within the span of a few months. All of a sudden I'm busy learning how to be a nurse and learning how to be a wife, but my schedule looks empty. 

I remember having coffee with a friend and confiding in her that I felt terrible that I wasn't doing more in church or in volunteer activities. She replied with, "Sarah, it's okay that right now your marriage is your ministry. Your job is your ministry." At first, I wasn't okay with her answer. But the more I let it sit, the more I realized she was right. 

I had become so addicted to doing this for church, being involved with this organization, participating in this fundraiser, that now I felt bad for not doing any of the above. But did I feel bad for the church or the people impacted by the organization? Nope, I felt bad for myself. I felt useless, selfish, and like I should be doing more. My friend's words were profound and caused me to realize that my need for busyness was a pitfall in my own heart. Instead of taking the transition period to really pour into my relationship with God, my new husband, and my new coworkers, I let guilt tell me that I was worthless. I forgot that my worth is in Jesus, and not in the things I do. In that moment, I didn't realize that the job and marriage set before me were the tasks requiring day-to-day faithfulness.   

Now, what I'm not getting at is that you shouldn't be involved in your church or different volunteering avenues. In fact, just the opposite. I think involvement in church and places that focus your eyes on someone else are so important. But involvement in these things must come from the right heart and at the right time. I've learned the hard way that being busy is another way to mask insecurity, and busyness can so quickly draw you away from what the Lord has for you. Below are the three strategies I've implemented over the six months to make sure that I am not being busy just to be busy or feel valued. 

Learn to say no. I'm preaching to myself here because I'm terrible at saying no (this is very connected to the fact that I want to please everyone). However, there have been a couple occasions in the past six months where I was presented with an opportunity that I felt like I should have said yes to, but was able to see that it wasn't good timing and therefore declined the offers. 

When contemplating saying yes or no to an opportunity, pray about the timing of it. The Lord may not be saying "no"; instead he may be saying "not yet". 

Develop a "rule of life". Perhaps the book that has influenced my life the most over the past six months is God in My Everything by Ken Shigematsu. It was our church's read over the summer and an absolute fantastic book that I would recommend to everyone. The author's basic premise examines the life of the Benedictine monks and their so called "rule of life"- a series of practices (daily, weekly,  monthly, or yearly) that provide structure in their spiritual and every day lives. Shigematsu explains how developing certain practices in our life will actually help ground us spiritually and keep us focused on what's important. 

After reading the book, I started thinking about certain rituals that I could and should implement my life to give it a good order. Things like running on my days off, reading Sarah Young's "Jesus Calling", and prioritizing date nights with my husband are "practices" that have really helped me settle into life over the past few months. 

There is so much more that I want to share about this book and this idea that it's hard to sum it up here. Basically, what are some practices that you practice daily, weekly, and monthly that form the framework to your life? These should be rituals that are life giving, reenergizing, and important to you. That way, if you start finding that you no longer have time for these rituals, then maybe that's your clue that you are too busy with other things. 

Pick up a copy of that book and look out for more posts to come on this idea! 

Learn to be okay with not being "busy". How many of us when asked how life is going respond with something, "Oh good, just really busy!" I know I have (and still do). If you ask someone how they're doing and they responded "Oh good, just hanging out" would your initial reaction be a negative one? I think it's a major cultural shift (in Christian and secular worlds alike) to accept that not being busy is okay. Not being busy is not laziness, it's simply prioritizing what's important and paying more attention to God's work than your own. We (I) need to learn to be okay with not being busy. I need to remember that the pressing feeling of guilt that comes with a seemingly wide open schedule is not from God. Instead, I need to focus on God's work instead of creating my own. 

I need to stop finding value in a packed schedule, and take a few steps back to listen to what God is telling me is important at this moment in time. I have a long ways to go in this department but slowly, I'm learning. 

Have you struggled with being busy all the time? 

What are ways you keep a balance in life? 

On A Budget: Saving on Groceries

One of the biggest budget killers in any household is the category of groceries. We all have to eat, and who doesn't like to eat good food?? With some practice, Alex and I have learned to get a handle of this category. Below are the ways we keep our grocery bill down. Grocery prices can vary drastically depending on region, but using the basic principles I've described below, you'll be able to save a lot of money regardless of where you're located. 

1. Have a plan 

This is probably the most crucial step in saving money on groceries. Planning a weekly menu will help you be organized-you know what ingredients you need and already have, and you can use some of the same ingredients in multiple recipes. All of these things will save you major bucks. I started planning weekly menus and now I'm up to planning for the whole month (more on that in January!) Start small- plan one or two meals a week and then gradually increase from there. 

2. Shop less 

Having a plan means that you won't be going to the grocery store multiple times a week. The less time you spend in a grocery store means you'll spend less money because there's less of a chance of impulse purchases. We go to the grocery store once a week maximum and that's only if I forgot to pick up a critical ingredient that I can't substitute. 

By having a grocery list when I do go to the store and not going additional times beyond that, our grocery bill stays low. 

3. Shop sales

While making a menu plan for the week, I sit down with my grocery store's ads and try to plan at least a couple of my dishes around what's on sale. The sales I especially pay attention to are the sales on veggies and meat since these are the most expensive (and important!) parts of our grocery list. If something calls for an ingredient that's expensive and not on sale, I'll often substitute the ingredient (i.e. green peppers for red pepper) or, if possible, leave it out all together!

3. Be okay with repetition 

We have a really good dinner menu and I try a new recipe at least twice a month. However, breakfast and lunch stays pretty standard for us. Breakfast consists of cereal, toast, or fruit (maybe an egg if we have time), and lunch is almost always sandwiches or dinner leftovers. Alex and I are okay with the repetition and that keeps our costs low. We're not spending boku bucks on frozen entrees for lunch or different kinds of cereal, pancakes, fruit, frozen waffles etc. 

4. Get creative 

One end of the spectrum is being okay with repetition but the other end of the spectrum calls for some creativity when designing your meal plan. I know a lot of families that have a couple of meatless meals a week to help cut down on the meat cost. The hubby likes meat a lot so we only do meatless meals a couple nights a month. However, we save on meat by using cheaper meats that you wouldn't ordinarily think to use. For example, we use pepperoni in a couple dishes a month- it's cheap but still fulfills the protein need that Alex has. :) Turkey bacon or deli cuts of lunch meat find their way into mac n cheese or chef salad. I'll substitute ground turkey for ground beef in a lot of dishes because it's healthier and cheaper. 

Creatively substituting proteins or going meatless can significantly bring your grocery bill down. 

4. Buy less junk 

You will {almost} never find our house with soda, frozen snacks, candy, or other prepackaged items (think cookies, chex mix etc.) We do buy a couple bags of chips a month but only pull those out for the Broncos game. We try to have healthier snacks around like yogurt, nuts, and cheese sticks. Pre-packaged stuff is expensive and we'd rather just not have the temptation around. 

By skipping a lot of the prepackaged snacks we're healthier and we keep our grocery bill down. If you think you or your family will have trouble cutting out some of their guilty pleasures, start slowly. Don't buy soda for a couple weeks, then the next couple weeks don't buy soda or cookies- so on and so forth. Gradually breaking yourself in is the way to do it- soon you won't miss those items and when you do get them it is a true splurge! 

How do you save on groceries? 

Developing a Work-Life Balance

As I have transitioned into the work phase of my life, I have had to adjust to a number of things, the main thing being a developing a work-life balance. When one starts into the work force we are often prepared to work the long hours, go the extra mile, and take all the grunt tasks to “get ahead”. In trying to get ahead, I’m afraid many of us struggle with finding a work-life balance. We work hard because we’re trying to prove to ourselves, to our superiors, and to those around us that we can do this. A handful of us work hard because we enjoy our jobs, we feel needed, and we fill fulfilled. I would classify myself in both categories- I love my job, I feel fulfilled in what I do, but I also wanted to prove (to myself more than anyone) that I am a good nurse.

Part of what made developing a work-life balance difficult was there are many times when I feel like what I am doing at work is so much more valuable than time spent with family or time spent with friends. My Dad spent years working at an orphanage in Mexico, and my mom later told me that when he was raising us kids sometimes he felt like he wasn't doing much “good” because he was no longer helping the orphans. His sister reminded him that he is doing the most important job there is in raising his own kids, but I often wonder how many of us feel like my Dad? How many of us feel more useful and needed in our jobs than at home? Maybe we think that by focusing in on our time with family and friends that we are being selfish. I would argue just the opposite. You may feel needed at work but you really are needed at home too. The time you spend investing in those closest to you and the breaks that you should give yourself are what allow you to be effective in your day job.

In this first year and a half of being in the work force I've learned that more important than working hard in my career is learning to balance my work with other responsibilities. I've had to learn that my purpose is greater than my job, and that my purpose can include time spent with family and friends.

Both the family I was born into and the family I married into have been great examples of what it looks like to have a good work-life balance. Both families viewed (and still view) work as something that was necessary, working hard was a good thing, but family and relationships trumped all.

I've also spent some time in the last year and a half examining what this work-life balance looked like for Jesus. If we examine His life a little closer, He spent the first 30 years of his life developing relationships with his family and friends in preparation for his public ministry. During the times of His public ministry we know that he had a close relationship with his mother and we see how much time he spent with his family (the disciples). He spent a large majority of his time pouring into his disciples' lives, ministering to them, and then he took his ministry public.

Time with friends and family can feel selfish or fruitless, but something about this time spent nurturing relationships of those closest to us in turn provides us with strength that we may have not had otherwise. The time we spend outside of work can truly help us do our job better when we are at work. This time outside of work can easily be devalued if we’re constantly checking our work email, thinking about work, and doing tasks that really should only be done at work. There is much to be said for truly “leaving work at work”.

This work-life balance looks different for different people and may even look different depending on the part of the world you live in. For me, the work-life balance includes a few deliberate choices. I have chosen not to have my work email connected to my phone- nothing is going to happen if I get back to someone in a couple of days instead of a couple of minutes. This is something I really struggled with when I started my job- I was new and wanted to be professional and prompt so  I connected my email to my phone. I soon realized that this was causing me to think about work outside of work way more than I should have, and I was stressing about things that I read in my email without even having to set foot in the hospital. Disconnecting my work email was one of the best things I've ever done in achieving a work-life balance.

I also practice a few mental techniques to help me leave work at work. I have a 5 minute walk from the hospital to the car and during this time I imagine myself holding two suitcases, one in each hand. Each suitcase holds the bits and pieces of the day I just worked. As I walk towards my car I imagine myself dropping each suitcase on the ground and leaving all of my day on the grounds of the hospital. If a particular part of my day stays in my head on the drive home, I think about it during my drive and then pretend that I’m locking up that situation in my car as I lock the car doors to go inside my apartment.

In a job that’s filled with human connection and personal exposure into people’s (often sad) life stories, I’m not always good at leaving everything at work. Sometimes I walk through the door and have to unload my day on Alex (bless his heart). The verbal processing is sometimes the only way I can get over my day but  I also try not to make it a habit. Sometimes talking through my day will actually make it a lot worse and it’s easier if I leave things unsaid and keep my house a safe work-free zone.

The main way that I keep a healthy work-life balance is by making the most of my days off. This means taking time to take care of myself and not feel guilty about it. Some days this means that the house isn't cleaned and dinner is frozen pizza. This means taking time to meet with friends and putting in the effort to hang out with someone. This means taking time to connect with family whether it’s dinner together or Facetime. This means taking time to invest in my two most important relationships that I have- getting in the Word with my guy Jesus, and having date nights with my guy Alex.

By disconnecting myself, using imagery techniques, and making the most of my days off, I feel like I’ve developed a healthy work-life balance. Work is work. It is not and should not be the only thing that defines you or the only thing in life that gives you purpose. You were given the people around you for a reason, and the strength you gain outside of your work day by investing in these relationships will make you ten times more effective at your job. Finding a work-life balance is vital in this life journey; it’s a process but it’s a process that will contribute to your health, your peace, and your overall happiness in this life.

Have you ever struggled finding a healthy work-life balance?  What are some ways that you have developed a healthy mix of the two?

**Sometimes out of work obligations are just as stressful (or more stressful) than work obligations- come back next week for a followup post on balancing life demands**