https://www.beginagainblog.com/blog daily 0.75 2025-11-13 https://www.beginagainblog.com/blog/lighthouse-century-ride-report monthly 0.5 2025-11-13 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/020aa724-1932-4b6d-8f77-4c9db251d2be/IMG_4072.jpg Blog - Lighthouse Century Ride Report They invited him to sign up for the Lighthouse Century–a 100 mile cycling event along California’s central coast, including 5,000 feet of elevation gain. Whip confidently accepted and laid all his chips on the table. Whip had not ridden a bike, other than around the block as a kid. But how hard could it be? After all, there is a saying that literally means no worries, it’ll be easy— “Just like riding a bike!” https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/a7cac195-132c-48e6-aa96-d6726cc77840/4846752552917944166+%281%29.jpg Blog - Lighthouse Century Ride Report Stephen set Whip up on one of his old tri bikes and Mister Miyagi-ed him (clip in, clip out, clip in, clip out) around the block like he did with me a few years ago. We took Whip on a few long rides and let’s just say–Whip had some humble pie along with his energy bar. Turns out it’s not quite as easy as he anticipated, as I well remember–those lil’ road bike tires are soooo skinny. Then there’s bike handling skills and learning to stay upright going 30 or more miles per hour with nothing between you and the road except some fingerless gloves and a Styrofoam hat. But he stayed the course and was a good sport about eating the dust of folks his parents’ ages. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/84cb32e8-3b97-4ee1-8b7d-e32eaf03292c/3680030580228351728.jpg Blog - Lighthouse Century Ride Report Watching him learn to ride made me realize how far I have come since my first rides with Stephen when my heartrate was redlined, not because I was working hard but because my anxiety was through the roof. It was a full circle ride, having had to take some time off after an injury and some “vintage” body reality checks. But it felt amazing to get back out on the road. We charted a beautiful route in Encinitas/La Jolla/Del Mar for getting in some hills and got to ride day feeling good. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/979219e1-0257-4e9f-8c53-b8d3f59fa39f/IMG_4291.PNG Blog - Lighthouse Century Ride Report Since it isn’t a race, start time is flexible but support ends at 5pm. The race information said you could start at 7am, but when we started at 7:15am, we could see that there were riders who had started before 7am. If you want to make it a leisurely day (like we wanted to), it is probably is a good idea to start as early as possible. Our ride time was around seven hours, but we added almost two hours in aid station stops and time fixing a flat for my son. My average speed was 14.1 mph, max speed was 38.5 mph and I was going 6-7 mph up the big hills. Check it out on Strava! https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/c372646e-0779-4010-a68c-b0b75c68edb9/IMG_4048.jpg Blog - Lighthouse Century Ride Report Combining a vacation weekend with an endurance event has long been one of my favorite things. If you start involving your kids, it can be a great way to help them establish lifelong habits of being active and inspire the next generation to keep challenging the status quo on aging, fitness, and health. Just this last weekend, 80 year old Natalie Grabow completed the Ironman World Championships in Kona. In an interview, she said that she started swimming at 59 and did her first triathlon at 60! https://www.beginagainblog.com/blog/so-youre-having-a-baby monthly 0.5 2025-11-13 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1709760392663-ZN36YQSS2GL1PVTJD319/image-asset.jpeg Blog - So You’re Having a Baby! Do’s and Don’ts from a NICU Nurse - Fortunately, we are not living in the ‘90’s anymore. Having lived through the low-fat diet era, I can attest to the pitfalls. We now know that healthy fats are important and this is especially true during pregnancy and the postpartum stage. Heard of “pregnancy brain?” Here’s the thing–towards the end of your pregnancy and during the first year of life, your baby’s brain is growing really fast. The neurons in the brain are coated in an insulating layer of fat, which is very important for healthy brain development. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1709760596941-RW6NDJE170LEPPFV06FO/image-asset.jpeg Blog - So You’re Having a Baby! Do’s and Don’ts from a NICU Nurse - The staff will expect that you have the name of a pediatrician who you will be taking your newborn to within 1-2 days of discharge from the hospital. It is one of the first questions they will ask you because they will need to write it on some of the paperwork for the infant and will likely want you to have an appointment made before you leave. It is easier if you have done your research before you get to the hospital. Ask other parents in your area who they recommend, look up reviews, see if they have weekend hours. You will thank yourself if you pick someone close to home. It’s not fun to have to drive an hour for a doctor’s appointment when you have a newborn fussing in the back seat, your breasts are sweaty and leaking, and feeding time is always just around the corner. This can be especially true if you or baby are feeling unwell or extra tired. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1709760821851-AOFAYE41ESLJUSYK5DHA/image-asset.jpeg Blog - So You’re Having a Baby! Do’s and Don’ts from a NICU Nurse - The hospital will likely provide a pack of diapers and wipes, a baby hat, peri pads and a squirt bottle for mama. But you will be expected to have a car seat that is not expired and that has all its parts, an outfit for going home, and a baby blanket. Beyond that, there are innumerable options. You can spend a lot of money preparing for baby’s arrival, but it is not necessary. Keep it simple. That said, here are some additional items that might make your life easier— Nipple butter–something natural is nice Long charging cord for your phone—6-8 feet will make it so that you can reach your phone from bed while it is plugged into the outlet Toothbrush, toothpaste, hairbrush, hair bands, deodorant, a bathrobe, and a favorite pillow if you are particular about comfort Extras—I’ve seen partners hauling up labor balls, body pillows, and suitcases of supplies. You do you, boo. It is a time to do what you need to do to maximize comfort for everyone. But you can also keep it simple. Don’t break the bank or stress about not having every gadget and accessory. Honestly, a lot of it ends up going by the wayside, only to be subbed out by good old fashioned basics. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1711492222415-CHN8P1VLB3EWOC5Q15G4/image-asset.jpeg Blog - So You’re Having a Baby! Do’s and Don’ts from a NICU Nurse - One of the most frequently asked questions I get from new moms and dads is, “Can you show me how to swaddle my baby?” Most newborns love to be tightly swaddled (View two swaddling methods in the video demonstration below). In the womb, your baby was in very tight quarters, with boundaries all around to make them feel cozy and safe. When they are born, it can be very upsetting to their nervous systems to not have those cozy boundaries. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1712117479981-Q3RRJF5GHBYONFL1XWZJ/image-asset.jpeg Blog - So You’re Having a Baby! Do’s and Don’ts from a NICU Nurse - Experts now agree that you cannot spoil a baby. According to neonatologist and bonding expert Dr. Raylene Phillips, the task in the first year of life is to develop trust. She explains to parents that when their baby expresses a need through crying or fussing (their way of communicating), the caregivers meet their need. What do they need? They need their diaper changed when it is soiled, they need to be fed when they are hungry, and they need to be held and comforted so that they feel safe and loved. Yes, feeling safe and loved is a basic human need, just like being kept clean and fed. Feeling safe and loved is a vital part of your child’s healthy growth and development. In the second year of life, your toddler will let you know they are ready to learn independence. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1711492871605-71NO043IB4TLMLB4RGSW/image-asset.jpeg Blog - So You’re Having a Baby! Do’s and Don’ts from a NICU Nurse - When I was pregnant with my first child, I took a natural childbirthing class with the intent to have an unmedicated birth. My (now ex) husband went with me to one of the last prenatal visits. We were discussing my plan to have an unmedicated birth and the hubs asked, “If it gets too hard, she can get the epidural, right?” The nurse midwife looked pointedly at me and said, “It will get too hard. If you want an unmedicated birth, you have to decide right now that you can do it.” Her words resonated in my soul and I knew deep down that I could do it. I went on to have four children, all unmedicated. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1711493205879-MXYXTJQ5XI9P0XFN2U06/image-asset.jpeg Blog - So You’re Having a Baby! Do’s and Don’ts from a NICU Nurse - Also, artificial nails are notorious for harboring germs. Even diligent handwashing won’t get in the crevices well enough. Babies are born with immature immune systems, so clean nails and hands will prevent problems like cellulitis, staph infections, eye infections, umbilical cord infections, and respiratory infections. You also need to have clean hands and nails to prevent breast infections (mastitis) for yourself. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1711515371791-DX3LJZN3C89X0VQM96AP/image-asset.jpeg Blog - So You’re Having a Baby! Do’s and Don’ts from a NICU Nurse - Just because you delivered your baby, it does not mean you will be back to your pre-pregnancy body quite yet. Patients often ask me, “When will I be back to normal?” My answer–”Whellll, I don’t know that you ever get back to exactly the way you were before you got pregnant, but you will find your new normal.” With healthy eating and exercise, you can get into great shape after you have a baby. But it takes some time. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1711495192749-7AU0MN23OWWNRVD48IBF/image-asset.jpeg Blog - So You’re Having a Baby! Do’s and Don’ts from a NICU Nurse - Be prepared to feel the exhaustion. Even though you aren’t birthing the baby, you are going to be sleep deprived and emotionally spent. It is a roller coaster for everyone! Get a coffee and put on your game face. A supportive partner with a good sense of humor and a positive attitude who is ready to help can make all the difference. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1711495344777-30D5ZZV0G0GOGD3RDJN2/image-asset.jpeg Blog - So You’re Having a Baby! Do’s and Don’ts from a NICU Nurse - I have observed that keeping things light and employing a sense of humor can diffuse a lot of tension and stress. This is good for your relationship and it is good for the baby. I believe newborns are far more perceptive and aware of the feelings and emotions going on around them than most people realize, both during pregnancy and beyond. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1711495450804-3DR5L7RURO89CW8LI51C/image-asset.jpeg Blog - So You’re Having a Baby! Do’s and Don’ts from a NICU Nurse - It has been my observation that the parents who pick up on this quickly and display flexibility, resilience, and adaptability (all while maintaining a sense of humor) are best able to enjoy the journey. The parents who are inflexible and resistant to accepting that things aren’t going to plan become anxious, irritable, and sad. Petty arguments arise and tempers flare. They miss the beauty of the experience, part of which is the epiphany that they are not in control! My bonus mom taught me this saying–Blessed are the flexible for they shall not get bent out of shape. I have found this to be a good mindset and mantra for life in general. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1711495531036-M4FYMD4ZQICHLHTD5Z36/image-asset.jpeg Blog - So You’re Having a Baby! Do’s and Don’ts from a NICU Nurse - As they say, “it's the little things”. There are a million “little things” that make up a child’s life. You are, guaranteed, going to screw some of those things up. You are going to have regrets. If there is one thing the last several years have taught me, it’s that life is about second chances. Every day, every moment, every interaction, every breath is an opportunity to begin again. https://www.beginagainblog.com/blog/perimenopausewhat-when-where-how-why monthly 0.5 2025-11-13 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/d0c97dad-cb72-4e98-bd32-b087f3015bcc/IMG_3726.png Blog - Perimenopause—What, When, Where, How, and for the love of God—Why??? - Influencer Just Being Melani has recently had her popularity skyrocket after starting the We Do Not Care Club, which chronicles her (apparently very validating) journey through perimenopause. Oprah, Halle Berry, Drew Barrymore, and other celebrities have made their own stories public, sometimes promoting a product in the process. The overarching theme–going through “the change” sucks and it has been ignored, minimized, undertreated, and riddled with misinformation for too long. My own experience confirms that theme. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1755729832756-81TKJM22D8BW6J66EVRZ/unsplash-image-QsBfOwMoPNY.jpg Blog - Perimenopause—What, When, Where, How, and for the love of God—Why??? - It started with heart palpitations. I went to a cardiologist, had the full work up. They said my heart looked perfect and they didn’t know why I was having palpitations (even though the tech and I watched them hiccup along intermittently on the EKG). They sent me on my way, told me not to worry about the random, unpredictable trilling flutter (PVCs) in my chest. It’s fine. Not one mention of perimenopause or that heart palpitations can be one of the symptoms. See you never. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1755733297170-3GG8OFWF4IWMZUWFSC65/unsplash-image-sjDnVZHGasU.jpg Blog - Perimenopause—What, When, Where, How, and for the love of God—Why??? - Then came the last straw—sleeplessness. Tossing, turning, night waking, can’t get comfortable, can’t fall back to sleep. And there seemed to be a fire alarm in my head that went off at 3 am. It was getting worse and worse to the point that I thought I was going to lose it. I hadn’t made the perimenopause connection yet and spent a year trying to troubleshoot—Was it what I ate for dinner? Did I exercise too late? Was it because I had started keeping my cellphone next to my bed to use for my alarm? I got grounding sheets, black out curtains, we got a new bed. I tried every supplement that the Internet claimed would help with sleep. The only thing that touched it was large doses of melatonin, which is not recommended. But I was desperate. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1755733667333-4GZW42KV799NNDOCIZBE/unsplash-image-0EhFkzIinlk.jpg Blog - Perimenopause—What, When, Where, How, and for the love of God—Why??? - I moved on. What proceeded was over a year of playing the part of guinea pig. I didn’t know one woman who was on hormone replacement therapy (HRT). I had heard that perimenopause tends to be similar to what it was like for your mother. Regardless of your lifestyle. Suddenly, I remembered that when I was in my 20s, my mother was an insomniac. So I talked to her. She had taken HRT for a while and it had really helped her, but that was right when the Women’s Health Initiative Study put an abrupt halt to HRT (now practitioners are sounding the alarm–that was a highly flawed study that has since been mostly dismissed for several reasons). My mother was among the women who quit cold turkey and suffered through the remainder of her change, taking sleeping pills to survive the insomnia. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1755734048904-GVIOEJ8JOJ7JHG9906TN/unsplash-image-buymYm3RQ3U.jpg Blog - Perimenopause—What, When, Where, How, and for the love of God—Why??? - The conversations continued at work. The girls started trying this, that, and the other. Some were open. Others were too scared to try anything. One of the girls tried the pellet (two words–throbbing vagina–and not in a good way!), one was put on birth control (messed with her period), several started HRT (with varying results), all had trouble finding practitioners with knowledge and every practitioner had different recommendations. Finally, word trickled around that one of the OBGYNs we work with (a woman of a certain age) was starting to prescribe HRT. I decided to give it a go. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1755734598430-B5L4KKG1U9F2W1ZLBET5/unsplash-image-mNGaaLeWEp0.jpg Blog - Perimenopause—What, When, Where, How, and for the love of God—Why??? - What I think would be great is if we added perimenopausal symptoms to the intake forms at doctors offices. Why wait until we are desperate to start hormone replacement therapy? I think doctors need to implement a proactive effort and offer hormone replacement therapy more routinely as opposed to only offering it to women who are begging for help. Perhaps we should also have our hormones tested starting when we are young and healthy so that we know what is normal for us as individuals. Then maybe we could use that as a map for what dosages will help each of us, instead of just trying to treat everyone the same. I wonder if maybe we all have different natural ratios of estrogen, progesterone, and testosterone? If we knew before perimenopause what was normal for us, maybe we could have a better idea of what ratios to aim for in perimenopause. Just an idea. https://www.beginagainblog.com/blog/begin-again monthly 0.5 2025-08-22 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/a51982ce-ec0a-470c-9f65-5349f9ba6ce1/Artist+photo.jpg Blog - Begin Again - I became acquainted with Jenny when she delivered my soul portrait to me in California, commissioned by my ex-husband at the end of our marriage. Again, stay with me here. Given the state of our marriage at the time, you wouldn’t think I would be open to receiving a gift like this from him. We were officially in “the end of times.” But sometimes important people and meaningful gifts come into our lives in unexpected ways. And when I saw the painting and heard about her experience of painting it, I received it with gratitude and an open heart. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/a1c315c8-6787-48d5-9827-990eb140ec54/IMG_3167.jpg Blog - Begin Again - The painting portrays my soul in the center, surrounded by a protective sphere of light. I am headed directly into what looks like a swirling, fiery nebula. But as I enter the fire, it transforms around and behind me into dramatic blues and greens and coppers and white crystals (there are literally crystals embedded in the canvas). When Jenny gave me the painting, she pointed out that there is a delicate line of silvery blue that trails off behind my soul, woven into the surrounding brilliance. She explained the significance of this feature, saying that I leave a little part of myself wherever I go and with people whose lives I touch. No wonder I’m tired! Seriously though, it really has been an incredible, healing gift. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1752613478874-4GMC726VQRD0J10F1TS8/unsplash-image-rixN0q0IamQ.jpg Blog - Begin Again - Also, I think art (writing, painting, film, photography, etc) can touch people’s hearts and minds in ways that news or information sometimes can’t. It can evoke compassion, help people understand someone else’s point of view, increase awareness. I think our world needs artists who create from the bravest parts of their hearts. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1752613716480-L0BRBZJWV0K0JA4NID0Z/unsplash-image-iJ2IG8ckCpA.jpg Blog - Begin Again - “…to know even one life has breathed easier because you have lived. This is to have succeeded.” https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1752614743600-24GXCWR85ASHGTPYNZ36/unsplash-image-AjcVTjCz310.jpg Blog - Begin Again - I got wind of one critical voice. It wasn’t criticism about my writing. It wasn’t criticism about my advice. It wasn’t criticism of my hair or my outfit or my swim stroke and believe me, there’s room for criticism there. It was criticism of my intention. And it came from someone I care about. Ouch. I stopped writing. I stopped posting on social media to promote the blog. The ideas stopped flowing. Traffic to the site started slowing. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/378c1ad5-632c-4bfc-b8be-e3daaae6d15c/IMG_3159+%281%29.jpg Blog - Begin Again - I started a garden (more to come on that). I am writing again. I am doing my best to show love while at the same time not comparing myself to others or letting what others think cripple or distort my intention. My intention is to follow my heart and–to leave the world a bit better. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/2bf200fd-fec9-4314-9504-5f7ac627f38e/IMG_3169.PNG Blog - Begin Again - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/f661b063-7a2a-4fb0-964c-ff26df82f772/IMG_3170.PNG Blog - Begin Again - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1752618459515-7N9B7Q32CX2TKFBDA5T5/A+Hearts+wake+%281%29.jpg Blog - Begin Again https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1752618459810-7R8I9S2XK8BLBX6FIIPL/Elevate+.jpg Blog - Begin Again https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1752618462228-4LT07V5GQ8KSVUUP1ZO5/IMG_3168+%281%29.PNG Blog - Begin Again https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1752618471846-GEX5A4LM3Z513M8QL4DP/Journeymen+.jpg Blog - Begin Again https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1752618467263-LR0YM4FP6T1EZAJ3LUO4/LOVE+.jpg Blog - Begin Again https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1752618473259-0SD0LOKPKY8JWCBQFD5U/Rainbow+soul+.jpg Blog - Begin Again https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1752618476903-M02W2FAV50OFCW6SEL55/Soul+of+a+bird+.jpg Blog - Begin Again https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1752618476905-436XDULUG41TW9X3YB8Q/Whisper1.jpg Blog - Begin Again https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1752637069770-V1FD648EFDI7M2I9UCUL/Island+.jpg Blog - Begin Again https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1752637126233-WBSLK97VXUJ4AUKFGW49/IMG_3188.jpg Blog - Begin Again https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1752637072611-1WZ5DE58VKW6V1PEUGA8/Oracle1.jpg Blog - Begin Again https://www.beginagainblog.com/blog/simplest-ever-guide-to-meditation monthly 0.5 2024-11-18 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1731553758890-ETMWF66BOHP8SD268NYG/unsplash-image-NTyBbu66_SI.jpg Blog - Simplest Ever Guide to Meditation - If you have been meaning to try meditation, you may feel overwhelmed about where to start. Do you take an expensive online or in person class? Do you need to read a book on meditation? Will it take you thousands of hours of practice in order to experience the benefits? https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1731553814779-US4KQIZ5BJ182KBTLJIZ/unsplash-image-yDFS3E0wFuE.jpg Blog - Simplest Ever Guide to Meditation - Don’t obsess or worry about your body position. Sit comfortably and if you need to adjust your position during your meditation, do so. Sitting perfectly still for twenty or more minutes is not natural. The body needs to adjust to change pressure points. Listen to your body and strive for a relaxed posture with the head upright. If you feel the need to stretch during your meditation, stretch and then return to your comfortable pose. Your hands don’t need to be in any particular position. Do what feels natural and easy. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1731554303698-PXKNICXPI185BPK6H7X0/unsplash-image-6KkYYqTEDwQ.jpg Blog - Simplest Ever Guide to Meditation - When you’re sitting comfortably and have your eyes closed, repeat the mantra quietly out loud or silently in your mind. Or you could start by repeating it out loud and then transition to saying it in your mind. You want to say it slowly, drawing it out somewhat. There can be pauses between the repetitions, and if you are saying it silently in your mind, you will likely get distracted from the mantra. Do not distress. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1731554409359-LVHDTAQSFS0NB6TLCJQW/unsplash-image-vnpTRdmtQ30.jpg Blog - Simplest Ever Guide to Meditation - Another thing you can do if your thoughts won’t slow down is bring yourself into the present. Focus on different sensations, perhaps things you can hear or the feeling of your body against the chair. Notice your breath. Some meditations have you focus very specifically on your breath. Sometimes spending a minute or two focusing on your breath helps to calm the mind. But like repeating the mantra, you don’t have to obsess over following your breath. I like a method called “alternate nostril breathing” to start my meditation. After 1-2 minutes, I breathe naturally for the remainder of my time. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1731554548909-US01QJ81AK77HGZHLEJ3/unsplash-image-Y6nFvt1ebyw.jpg Blog - Simplest Ever Guide to Meditation - Most meditation teachers recommend meditating first thing in the morning, before you get up and begin your day. The main reason is that chances are, if you don’t do it first thing, you won’t do it. I have also heard most meditation teachers recommend not doing meditation right before bed because meditation is a form of rest and it can leave your mind feeling more alert afterwards, making it harder to fall asleep. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1731554589055-R9ZQ4TLEEIA3PCAK0EGD/unsplash-image-DFtjXYd5Pto.jpg Blog - Simplest Ever Guide to Meditation - Am I perfect about my practice? No. In fact, there was a time after my divorce when I was working full time, feeding the masses, taxiing children all over creation. As Bilbo Baggins said, I felt “like butter that has been scraped over too much bread.” I didn’t feel like I had a spare second to meditate and one day I expressed my frustration to my therapist. She said, “try to carve out meditative moments.” She went on to explain that meditation doesn’t always have to be a 20 minute sit down. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1731554798430-R3BLDGZRL69KN3LTQPYU/unsplash-image-dOhJtfXJZfw.jpg Blog - Simplest Ever Guide to Meditation - However you choose to meditate, don’t stress about whether you’re doing it right or not. That defeats the whole point! If you are taking a little time out of your day to sit in stillness or intentionally creating mindful moments, you are doing something positive for your nervous system. One drop of meditation in the ocean of your day can have ripple effects in your life that can create positive change. Your mind and body (and maybe your children, partner, and co-workers) will thank you. https://www.beginagainblog.com/blog/rjtrutt6czboz5w369zoqndoayfabk monthly 0.5 2024-11-14 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1727147111223-TBRUMT9EYBJXMEHZ5CKU/unsplash-image-fwjsBPbRm4g.jpg Blog - Does my Baby have Colic? 12 Ways to Cope with a Fussy Baby - Colic, noun Also called in·fan·tile col·ic [in-fuhn-tahyl kol-ik], infant colic .Pathology. a common, temporary condition in which a baby who is otherwise healthy cries repeatedly, excessively, and inconsolably, without apparent cause. (Dictionary.com) https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1727136707360-TPXOWW694CXGJRQQ1XZ1/unsplash-image-BgfxafkXjds.jpg Blog - Does my Baby have Colic? 12 Ways to Cope with a Fussy Baby - According to the Mayo Clinic, features of colic may include: “Intense crying that may seem more like screaming or an expression of pain Crying for no apparent reason, unlike crying to express hunger or the need for a diaper change Extreme fussiness even after crying has diminished Predictable timing, with episodes often occurring in the evening Facial discoloring, such as skin flushing or blushing Body tension, such as pulled up or stiffened legs, stiffened arms, clenched fists, arched back, or tense abdomen” https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1727147383141-69OJOKI64WJSQQ83T3SB/unsplash-image-WbC9XIlQb4k.jpg Blog - Does my Baby have Colic? 12 Ways to Cope with a Fussy Baby - They cry. They cry and they cry and they fuss and they cry. Then they cry some more. They cry in the day. They cry even more in the night. They cry so hard that they actually turn purple and red and you wonder if a baby can cry themselves to death. Their cry is like fingernails on a chalkboard, high pitched and very intense, made more nerve wracking because you haven’t slept for weeks and you feel like you are losing your last shred of sanity. Your eyes are blurry and your speech is slurred. And still, the baby is crying. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1728934116138-NW7WD5IXP5H4D81O7ER9/unsplash-image-aUtvHsu8Uzk.jpg Blog - Does my Baby have Colic? 12 Ways to Cope with a Fussy Baby - Forgive me Universe. I didn’t know. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1727136840626-UVDHNYAW0NC855W5K477/unsplash-image-weTIlBqUvM0.jpg Blog - Does my Baby have Colic? 12 Ways to Cope with a Fussy Baby - Also according to the Mayo Clinic, “possible contributing factors that have been explored include a digestive system that isn't fully developed; an imbalance of healthy bacteria in the digestive tract; food allergies or intolerances; overfeeding, underfeeding or infrequent burping; early form of childhood migraine; family stress or anxiety.” https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1727147735256-037PVTAR8LZ8ZFHXNDT5/unsplash-image-sljmgxyzmqM.jpg Blog - Does my Baby have Colic? 12 Ways to Cope with a Fussy Baby - The point I am trying to drive home is, before you assume your infant has colic, make 100% sure they are getting enough to eat. Talk to a lactation specialist, see your pediatrician. Even if your baby is having adequate diapers and their weight loss is normal, but they are very fussy, try supplementing with formula. I know, I know. You are well-meaning, good parents who want the best for your baby and you may have tremendous guilt about not being able to exclusively breastfeed. At the end of the day, making sure baby is fed is what matters. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1727147531235-WE7OCXAV9O08OJV2RZDE/unsplash-image-ilJF9lJDjJY.jpg Blog - Does my Baby have Colic? 12 Ways to Cope with a Fussy Baby - 4. Get a good baby carrier. Gone are the days when it was believed that you can spoil a newborn by holding them too much. Now we know that holding and keeping them near another human is good for their development, teaching them that they are safe and can trust the world around them. If you think about it, it probably seems very unnatural to them to go from warm womb to cold crib. Again, some babies are more sensitive to these changes than others. Keeping a newborn in a baby carrier, near your beating heart and warm body, creates another womb-like experience that can provide them with comfort and safety. This can be especially crucial for a colicky baby. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1728934812398-QWLLZ4EJ3YHD81IGZG40/unsplash-image-DjG-B1lqT90.jpg Blog - Does my Baby have Colic? 12 Ways to Cope with a Fussy Baby - 7. Talk to your pediatrician to rule out health problems. There are lots of other reasons an infant can become inconsolable and you want to make sure you eliminate those so that health conditions get identified ASAP. If fussiness comes on suddenly and you can’t find a solution, it can be an ear infection or something more serious like a twisted bowel. Look for other signs that something is wrong and always err on the side of caution. Newborns have immature immune systems, so when they get sick, they get very sick, very fast. Your pediatrician would rather you come in for a check up, even if it ends up that everything is normal. I have a saying–My peace of mind is worth my pride and a $20 copay. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1728935522477-T8IHV6EOR5APDRKP3XQN/unsplash-image-gD-wfCMzTK4.jpg Blog - Does my Baby have Colic? 12 Ways to Cope with a Fussy Baby - 9. Let them cry for a minute. I am not contradicting myself from earlier when I said that we no longer believe that you can spoil a child by holding them too much. That said, sometimes you have to place baby somewhere safe and walk away for the sake of your baby’s safety. To my knowledge, even purple crying babies don’t die from crying. Better to let them fuss for a bit while you go collect yourself than to accidentally harm your child out of frustration. Again, it is easy to be judgmental here. But you are not yourself when you are extremely sleep deprived. Recognize when you need to walk away and ask a helper to take a turn or place baby somewhere safe. Take some deep breaths. Call a friend. Get a hug. Eat some chocolate. Splash some cold water on your face. Grab a coffee or tea. If possible, pass the baton to another caregiver for a while. Teamwork makes the dream work. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1728936127523-5G808BLV9XMXJ8H2DD9W/unsplash-image-Tr7dT5m-SyI.jpg Blog - Does my Baby have Colic? 12 Ways to Cope with a Fussy Baby - 12. This too shall pass. Be gentle with yourself, your spouse, and your other children. Ask for help. Going through a crisis with your loved ones will either bring you closer together or tear you apart. Do your best to take each other’s irritability with a grain of salt. THIS TOO SHALL PASS. I can’t say that enough when it comes to a colicky baby. You just have to get through it one minute at a time and do your best not to take out your frustration and sleep deprivation on your loved ones. If your partner and other kids are feeling neglected, give them a squeeze and reassure them that they are important to you too. Remind them that the baby won’t be this needy forever, but for now you need everyone to get on board with helping you through this rough patch. THIS TOO SHALL PASS. https://www.beginagainblog.com/blog/1mqkx8jgn816jv6szvukeld9x4a1zd monthly 0.5 2024-10-06 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1714939994931-ZEQ7RULRI8QJQVXHMYZR/image-asset.jpeg Blog - Put Your Records On—Bad Day Survival Guide—6 Ways to Get to a Better Place - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1713897892847-8YLGJ4O7NTM6KTX5PU77/image-asset.jpeg Blog - Put Your Records On—Bad Day Survival Guide—6 Ways to Get to a Better Place https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1714941469440-936YR7NYGL4FAQI10TWE/image-asset.jpeg Blog - Put Your Records On—Bad Day Survival Guide—6 Ways to Get to a Better Place - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1714874190232-L3FJDGODZXU0KJV1ANIG/image-asset.jpeg Blog - Put Your Records On—Bad Day Survival Guide—6 Ways to Get to a Better Place https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/0ff5851f-336a-4a51-bcf8-676f4e2900ed/IMG_8048.jpg Blog - Put Your Records On—Bad Day Survival Guide—6 Ways to Get to a Better Place - 4—Exercise Getting physical activity is a fantastic way to burn off steam. It gives that negativity a physical outlet and triggers feel good endorphins to take their place. Some of my fastest paced runs have been fueled by anger as much as by glucose. Going for a walk or run outside connects you with nature and soothes your nerves better than binging on social media, television, or unhealthy foods that will only serve to press fast forward on your spiraling. Kill two birds with one stone by exercising with a friend. A walking or running buddy can be worth their weight in gold spent on therapy. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1714423889060-HHFW935AL073YWZP6I7V/image-asset.jpeg Blog - Put Your Records On—Bad Day Survival Guide—6 Ways to Get to a Better Place https://www.beginagainblog.com/blog/month-of-loveode-to-friendship monthly 0.5 2024-10-06 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1707440459824-I7WI4GTJJEPBN4JL02ZP/image-asset.jpeg Blog - Month of Love–Ode to Friends—7 Ways to Cultivate Friendship - Enter, friendship. What makes friendship so important? It is one of the few relationships in life that is less about expectations (family members) or ulterior motives (anyone wanting our money) and more about unconditional, low drama, mutually beneficial support. No friendship is perfect and some can certainly turn toxic, especially if you and/or the friend are highly dysfunctional people. But ideally, we all have one, two, or a few of the true blue friendships in our lives, the kind that transcend blood and survive this roller coaster ride called life. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1707443773141-8NWKQWRM474K4PI1I7SC/image-asset.jpeg Blog - Month of Love–Ode to Friends—7 Ways to Cultivate Friendship - Lone Runner I used to stubbornly insist that I was a lone runner. I would see people running with a partner or a group and say, “Not for me. I run alone.” As an introvert, running was my quiet time, a moment to recharge, solitude for gathering my thoughts. Besides, I was slow. I didn’t like feeling pressured or winded trying to keep up with another person. Some years ago, my (now ex) husband set me up with a running buddy. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1707444347507-EY6LIWJT8EF6TZIPBZZS/image-asset.jpeg Blog - Month of Love–Ode to Friends—7 Ways to Cultivate Friendship - In that same neighborhood, I developed friendships with MaryLee (also a nurse) and Julie (the chef). We started going to dinners together every few months and it was feminine friendship magic from the first moment. We often had to be kicked out of the restaurant, hours after our plates had been cleared from the table, because they were closing. The combination of Julie’s and Stephanie’s senses of humor, MaryLee’s tender heart, and all our combined wisdom and life experiences made for kindred spirit alchemy at its finest. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1707448579465-YQ6FAVM21N04Z9XGNK4K/image-asset.jpeg Blog - Month of Love–Ode to Friends—7 Ways to Cultivate Friendship - Work It Out I have found similar friendships at work. Nurses are a unique and endearing blend of tough and tender, clever and hardworking, devoted and loyal. As in most emotionally charged, high stakes professions with long shifts, bonds can form quick, run deep, and last a lifetime. We choose to spend time together outside of work and get to know each other’s families. We come to understand the complicated dynamics of each other’s lives. We get into each other’s hearts step by hard-earned step. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1707448891756-Z0TKHF75YCSX3K8A824S/image-asset.jpeg Blog - Month of Love–Ode to Friends—7 Ways to Cultivate Friendship - Sometimes a small gesture goes a long way. It can be planned or it can be spontaneous. It can be a note, a card, a hug, a sincere compliment, a smile. Once when I was having a bad day, Katie (Ms Persistence) stopped me in the hallway at work, wrapped me in her arms, and prayed for me right then and there, visitors walking by and all. It was a bold move, totally Ms Persistence, and I love that she had the courage and insight to do it. It was a little thing, but it did help, and as they say–sometimes it’s the little things. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/d8a999a5-cf2c-47aa-9cb9-560a1c4c769e/Morro+Bay+Kids.jpg Blog - Month of Love–Ode to Friends—7 Ways to Cultivate Friendship - But when it is possible for family members to also be our closest friends, it is a beautiful thing. I’ve heard the saying–I don’t need a therapist, I have a sister. I’ll vouch for that! Also, I have loved cultivating friendships with my children as they’ve grown into adulthood and can say they are some of my most treasured kindred spirits. And Stephen–my love–you are my best friend. You check the boxes of kindred spirit, trusted confidant, dependable supporter, cheerleader, and you have used your sweet sense of humor to infuse joy into our blended family in a way that makes everything easier. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1707449058133-8M0VY3KIES99FLLJPJC2/image-asset.jpeg Blog - Month of Love–Ode to Friends—7 Ways to Cultivate Friendship - Sometimes it takes time. I have made several friendships at work that I likely would not have made outside of having to spend twelve hours a day together, years on end. Many of these friendships are with people who are very different from me. They have very different personalities, backgrounds, spiritual beliefs, and political opinions. But over time, we get to know each other. We see each other on good days and bad days and are often sounding boards for each other just because we are the one present when their emotional pot boiled over. And guess what? Despite all our differences, I have discovered that we have many of the same hopes and dreams for ourselves and our families and we all need these common things–friendship, support, and love. https://www.beginagainblog.com/blog/k7lwyiovyaj9g1113lvq3hhs1ksqw5 monthly 0.5 2024-10-06 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1702965587940-8GYFL6BPCX47546SIJCF/image-asset.jpeg Blog - Ending the Tug of War with Ourselves—Part Three—10 Steps to Stop Dieting and Lose Weight - Balance is for me. Kindness is for me. Healthy living is for me. When I focus on these things, I find that it is easier to eat in a healthy, balanced, relaxed way and that weight loss is a natural consequence. It’s a bit of reverse psychology, I suppose. It can be tricky at first because you’ve been taught by the diet culture that you can’t trust yourself. But that is more marketing scheme than actual truth. If you do the work of returning to a state of peace and focus your efforts on improving your health, you will find that you can trust your innate wisdom. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1705515891733-IKRA07M6VHFKF0VNA4QJ/image-asset.jpeg Blog - Ending the Tug of War with Ourselves—Part Three—10 Steps to Stop Dieting and Lose Weight - Instead of researching the latest fad diet, fill your mind with high quality information about healthy eating and fitness. Make feeling amazing and improving your health the focus. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1705180954816-KUHSDCNWE6ZBJOLPDRAY/image-asset.jpeg Blog - Ending the Tug of War with Ourselves—Part Three—10 Steps to Stop Dieting and Lose Weight - 6—Stop counting, start living. Geneen Roth, the author mentioned in part two, has a set of guidelines for eating. She makes the point that they are not rules. They are more a description of how people who don’t have issues with food eat. You can read the guidelines here. She doesn’t say, “stop counting, start living,” but if I were going to sum up the guidelines and how they have helped me evolve, that’s how I’d put it. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1705520949669-HM444NKA6FAVXCOUFHCB/image-asset.jpeg Blog - Ending the Tug of War with Ourselves—Part Three—10 Steps to Stop Dieting and Lose Weight - I have found that feeding my mind good information about the benefits and how-to’s of healthy living has helped to curb my appetite for junk. I will address this topic more in another blog post, but for now just know that your body has the wisdom to guide your food choices and that if you learn to listen to your body’s cues even half of the time, you will likely lose weight and improve your health faster than if you count every single calorie, gram, pound, and minute. In general, people who have issues with food should take caution with any sort of extreme measure like counting, daily weighing, fasting, and other strict rules that void access to innate hunger/satiation cues and body wisdom. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1705518773309-2HD0C5U30XXLIRMG8E9B/image-asset.jpeg Blog - Ending the Tug of War with Ourselves—Part Three—10 Steps to Stop Dieting and Lose Weight - Your perspective can change from a very narrow, strained, tunnel vision type of living to a more vibrant, broad, breathtaking, tender, clear perspective. Imagine if you were standing at an expansive viewpoint that overlooked an incredible landscape with winding canyons and steep plateaus and a never ending horizon, but you were looking at it through a straw with one eye, the other eye closed. You would miss out entirely on the breathtaking view. Even if you try to look around, you will only catch partial glimpses of the landscape. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1705519054420-5POSDRLLES1ZCE7KBMMT/image-asset.jpeg Blog - Ending the Tug of War with Ourselves—Part Three—10 Steps to Stop Dieting and Lose Weight - Keeping a gratitude journal can be a great way to focus on what is good in your life. I mentioned the power of journaling in part two of this post, but specifically focusing on gratitude can be another way to utilize this tool. No matter how bad your day was, you can find good things that happened. This habit really helped me through the difficult years towards the end of my first marriage and my divorce. I love going back and reading the things I wrote when I know I was experiencing incredible pain. Some of them are heartwarming and some are just hilarious. I wrote at least five things every day and it helped me see that no matter what, I had so many things to be grateful for. Gratitude can help break a negative loop and get you started on a positive trajectory–reducing cortisol, anxiety, depression, and stress and improving sleep and physical health. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1699305070318-G7L1UBPELUJ902QMUPFE/0237BDDA-1FA6-42AF-AC93-BB5F49BAFE76.jpg Blog - Ending the Tug of War with Ourselves—Part Three—10 Steps to Stop Dieting and Lose Weight https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1699305071570-EIIVED1HNIDUK1OOVI1G/butterflies+-+Copy.jpg Blog - Ending the Tug of War with Ourselves—Part Three—10 Steps to Stop Dieting and Lose Weight https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1699305071744-57ATUAANXJU6MJ9RGA88/Butterfly+and+me.jpg Blog - Ending the Tug of War with Ourselves—Part Three—10 Steps to Stop Dieting and Lose Weight https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1699305072458-F722CLW82JA88C9MA255/butterfly+and+stephen.jpg Blog - Ending the Tug of War with Ourselves—Part Three—10 Steps to Stop Dieting and Lose Weight https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1699305072779-93XKTHMIWSXAAJH58FQP/butterfly+on+milkweed.jpg Blog - Ending the Tug of War with Ourselves—Part Three—10 Steps to Stop Dieting and Lose Weight https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1699305073876-7U47Y3UONSEZ4HR3KRVW/butterfly+spread.jpg Blog - Ending the Tug of War with Ourselves—Part Three—10 Steps to Stop Dieting and Lose Weight https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1699305074222-JYETZEUAZLBFKVOPF5E1/butterfly.jpg Blog - Ending the Tug of War with Ourselves—Part Three—10 Steps to Stop Dieting and Lose Weight https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1699305077327-SBFXGY7Z2IRQSW7TX3TF/IMG_2353.jpg Blog - Ending the Tug of War with Ourselves—Part Three—10 Steps to Stop Dieting and Lose Weight https://www.beginagainblog.com/blog/weight-waitending-the-tug-of-war-with-ourselves-1 monthly 0.5 2024-10-06 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1705619212613-LCDMFUCH1WE07T54AJNZ/image-asset.jpeg Blog - Ending the Tug of War with Ourselves—Part Two—10 Steps to Stop Dieting and Lose Weight - In my mid twenties, I decided I wanted to try a different road. It took years for all the pieces to come together, to really sink in and help me get unstuck. But the road has been smoother and the journey has been healing. I didn’t have someone hand me a list of what to do. But I have found that life tends to deliver what we are seeking. And I was seeking peace of mind. So I was led to things that helped me find that. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/eac999e8-f0ec-4d10-a3ab-5ad94b58c209/geneen%27s+book.jpg Blog - Ending the Tug of War with Ourselves—Part Two—10 Steps to Stop Dieting and Lose Weight - 1—Intuitive eating is focused on listening to your body’s hunger and satiation cues and differentiating these from stress, anxiety, tiredness, trauma, diet culture, and all the other factors that skew our relationship with food. This topic deserves it’s own blog post. But there are many books, online resources, practitioners, and other avenues for learning about intuitive eating. Personally, I have greatly benefited from Geneen Roth’s work. I have not met her, but I once commented on an Instagram post of hers and she “liked” it! What I said in the comment was this–it is amazing that someone you have never met can have such a big impact on your life. I thanked her for making her journey something that helped other people, myself included. Her books, Breaking Free from Emotional Eating and Women, Food, and God have incredibly practical, healing steps to help with–just what the title says–breaking free from emotional eating. She provides a roadmap out of disordered eating, a template for peace of mind. She also has workshops, an email newsletter, and is active on social media. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/9a692bb2-0f81-40ef-95ca-4a5e9a74da53/IMG_6024.jpg Blog - Ending the Tug of War with Ourselves—Part Two—10 Steps to Stop Dieting and Lose Weight - 3—Meditation is not new, but it was perhaps a little taboo in years gone by. No longer. It is now mainstream and well studied, which means we better understand why it helps. Many of the issues that plague us are simmering at a subconscious level, like how just the tip of the iceberg is above the water (the conscious mind) and there is a vast, monolithic portion below (the subconscious). It is very hard to access the subconscious. Progress, though not impossible, can be slow going with talk therapy alone. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1702964131031-U0I1CIYZCSAJYRSVN8G9/image-asset.jpeg Blog - Ending the Tug of War with Ourselves—Part Two—10 Steps to Stop Dieting and Lose Weight - 4—Journaling can be a great way to start doing some inexpensive self reflection. It can be a simple notebook and pen. If something triggers you, write about it. Sometimes the simple act of reflecting on why you felt the way you felt or reacted the way you reacted can create a healing awareness that makes it so you aren’t as easily triggered in the future. Journaling can also be a healing alternative to emotional eating. When you are creating new habits, it isn’t usually effective to just stop a behavior. Rather, try to replace it with a healthier behavior. So instead of eating to numb feelings, try writing about what you are feeling. Or when you use food to cope, you can journal afterwards about what you were feeling, how the food affected what you were feeling, and ideas for alternative ways to navigate the situation next time. https://www.beginagainblog.com/blog/weight-waitending-the-tug-of-war-with-ourselves monthly 0.5 2024-10-06 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1705619524499-3Z5EAI6ZRWWSV48ES98F/image-asset.jpeg Blog - Ending the Tug of War with Ourselves—Part One—10 Steps to Stop Dieting and Lose Weight - She was consigned to her condition with no desire to change because it is her protection from predators, her armor, her fortress. She is a nation of one and I could see that she is most likely and quite literally going to die on that hill defending her position. I told her that I understood and I cut my lecture short. I told her that I was sorry she had been hurt so deeply. I did not tell her to start eating healthier and exercising. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/a46edbdc-5d7b-4f7e-a706-6a99de861a0d/Vicious+Cycle.jpg Blog - Ending the Tug of War with Ourselves—Part One—10 Steps to Stop Dieting and Lose Weight - And herein lies the golden nugget. People who struggle with their weight often want to blame all their earthly unhappiness on the weight and if a person is quite overweight, the weight can legitimately make it hard to move through life with ease, so it isn’t an invalid point. But it is a vicious cycle. A person who uses food to numb pain creates more pain by using food to numb their pain. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1705619656446-24JQB6QSSJWJF1Q4NG1M/caterpillar.jpg Blog - Ending the Tug of War with Ourselves—Part One—10 Steps to Stop Dieting and Lose Weight https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1705619656737-DRE4BLAKOW7S2S6N5JJC/chrysalis.jpg Blog - Ending the Tug of War with Ourselves—Part One—10 Steps to Stop Dieting and Lose Weight https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1705619657215-8PC8HU0XJKHBNXHY8R1Z/egg+on+leaf.jpg Blog - Ending the Tug of War with Ourselves—Part One—10 Steps to Stop Dieting and Lose Weight https://www.beginagainblog.com/blog/ironman-arizona-2023 monthly 0.5 2025-08-12 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/2eb4980e-956c-4105-9eac-ed4acaaecd19/wristbands.jpg Blog - Ironman Race Report We got to Arizona three days early to check in and get familiar with our surroundings. When you show your ID to check in at the “Ironman Village,” they put on your athlete wristband (aka superhero identifier), which you cannot remove until after the race. Stephen wore his for 13 days (did I mention he’s a little enthusiastic about Ironman?). We also focused on rest, relaxation, and getting some extra sleep. We did a 2.7-mile run the first day, a 7-mile ride the second day, drove most of the bike course, and Stephen did the race sponsored practice swim in Tempe Town Lake the day before the race. I didn’t want to be in that lake water one more second than necessary, so I shot video of Stephen and made observations from land (like wow–that looks wet and miserable and these Ironman people are an eccentric bunch and Oh ya, I’m one of them—what has happened to me?!). https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/c13e6ad5-9ef9-4545-a47b-b566921129d6/wetsuit+cropped.jpg Blog - Ironman Race Report Race morning (after virtually no sleep due to a severe case of the nerves) started with a 4:30 am alarm. We started fueling as described below, got ready, and headed to the race venue. The starting area was packed with people, so we found a quiet spot away from the start to put on our wetsuits. We both wore De Soto wetsuits, which we love. Stephen wore his De Soto suit under his wetsuit, but I wore a swimsuit and changed into my De Soto suit after the swim. We also had all our belongings in De Soto tri bags–large water resistant bags with lots of different compartments and pockets specific to triathletes. After we suited up, we found our people and took a few pictures before getting in line. Stephen had planned to line up with a faster group, but it was too crowded to move ahead, so we both started with the 1:50-2 hour pace group. We stayed together through the crowded line that moved like a herd of nervous seals inching toward the water. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/c56e9186-738b-433a-8bf2-d48f2122f5c7/Stephen+bike+cactus.JPG Blog - Ironman Race Report - Ironman Arizona is a three-loop course for the bike. For Stephen, the first loop went mostly as planned. His goal was to get to the turnaround in under an hour (the uphill half), then ride back in 50 minutes. He stopped to use the restroom on the way out but made it there in 62 minutes. On the way back he had to stop again to use the restroom (not part of his usual routine or his race game plan). But he still made it back in 52 minutes. The first loop took an hour and 54 minutes, which was right where he wanted to be. In training his best IF score was 72%; he rode the first lap at 74%. He decided to slow down and ride closer to 70% the second loop. During the second loop the wind really started to kick up with gusts of 20-30mph blowing in our faces on the downhill, which made the course feel uphill both ways! Despite that, when he was moving, he kept a good pace. The problem was that he was stopping at every other aid station to use the restroom. He was frustrated because he felt good, other than feeling a constant need to pee (again, not normal for him). https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/02e3be86-1aba-4960-bd90-447ec0673720/IMG_5902.jpg Blog - Ironman Race Report - The bike has been my best event and I was well prepared because I had to take time off running for a hamstring injury and I compensated by doing more bike training. I felt strong and only stopped once to use the bathroom. I even rolled through the aid stations, grabbing my water from the volunteers without unclipping or stopping. Stephen had coached me through the idea of refilling my Speedfil water bottle (mounted between my handlebars) while riding, but I wasn’t sure I could pull it off without crashing. I decided to try it at the first aid station and I was successful so I didn’t end up stopping to refill my water; I just rolled slowly through, flipped open the port on the bottle, took the water from the volunteer, and squeezed it into my bottle. Viola! https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/90c5362e-1902-4afa-b5de-324b7726160b/Finish+line+Ironman+Arizona.JPG Blog - Ironman Race Report He took my hand and we ran the rest of the way, hand in hand across the finish line, with our families cheering as we went by, finish line spotlights illuminating our way through the dark of night. “Stephen, you are an Ironman,” the commentator announced with dramatic flair. “And Melanie, You! Are! An Ironman! Congratulations to both of you!” “Wooo-hooo,” yelled my son. “There they go! Together!” https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/4ff91034-e12f-49ad-ba57-a56d9c751a3a/Yeti.jpg Blog - Ironman Race Report - The day after the race, we went back to the Ironman merch store and bought our finisher jackets. And yes, I bought myself an earth toned Ironman Arizona sticker and slapped it proudly on that Yeti. So resident doctor, wherever you are, I understand a little better now why you would swim 2.4 miles, bike 112 miles, and run 26.2 miles. There’s just something about being out there, testing your limits and engaging with the elements—water, wind, earth—that strips away the noise of life and lets you glimpse the strength of the human spirit, the strength of your human spirit. And it’s not just about that day. It’s about all the days along the way when you ran in the dark, swam in the cold, faced your fears about open water, rode and ran for hours and hours and hours. It is about all the times you doubted yourself, questioned your sanity, talked yourself off a cliff, and kept going even though you wanted to quit. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1701058415463-SGRC6W4J3H88J4TWVT8H/How+I+saw+this+happening.png Blog - Ironman Race Report - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1701058415602-1S76EBGJDY4I3WF9SHPI/How+it%27s+actually+going+updated.png Blog - Ironman Race Report - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1702329029785-6Q1ZBIUQ0G763VAMJJDG/finish+line+kiss+IA+23.PNG Blog - Ironman Race Report https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1702329035035-RATUEBNCIBC1OHA5QYHB/group+pic+aa.jpg Blog - Ironman Race Report https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1702329031152-CYG2TG866G4SI943SXQY/IA+Kiss.jpg Blog - Ironman Race Report https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1702329040019-VN2FGYWF153JKGYDRSLO/kids+AA.JPG Blog - Ironman Race Report https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1702329053967-R78NEQP4VB4VT3PS5ZCW/poster+IA.jpeg Blog - Ironman Race Report https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1702329072332-ASUQC32XDU9U8QOR34FY/SM1_7363.jpg Blog - Ironman Race Report https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1702329067610-AFJSCTHMDTPK4MOZO631/SM1_7374.jpg Blog - Ironman Race Report https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1702329097304-IV1UKPFTA0V0AIAH6P5T/SM1_7405.jpg Blog - Ironman Race Report https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1702329099251-GAM8XI40KWGGD0O07XB5/Stephen+bike.JPG Blog - Ironman Race Report https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1702329106645-6OJTXDR8XKP8IN8Z0IBO/space+blankets+IA+23.jpg Blog - Ironman Race Report https://www.beginagainblog.com/blog/breakthrough monthly 0.5 2024-09-28 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/a5ae2d39-585b-400f-a8f0-7ad89717b824/How+I+saw+this+happening.png Blog - Getting from Trial to Breakthrough - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/3e458658-5d4e-4e67-b07c-79df917c1447/How+it%27s+actually+going+updated.png Blog - Getting from Trial to Breakthrough - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/428c6887-e31f-423d-8597-157500b36f12/Helicoptor.jpg Blog - Getting from Trial to Breakthrough - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1268f3c5-02c6-46ae-889e-bc4e71d39d60/wetsuits.jpg Blog - Getting from Trial to Breakthrough - Make it stand out Before the start of Ironman Arizona 2023 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/2058de45-879e-4af5-9243-ed608f20cf44/Finish+line+Ironman+Arizona.JPG Blog - Getting from Trial to Breakthrough - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/f61f62e3-415a-4a1d-94f2-65441c14e3de/Blank+How+I+saw+this+happening.png Blog - Getting from Trial to Breakthrough - Make it stand out What is your goal? https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/9f425c4e-ce91-47b5-b3b6-66c97bd27b3f/Blank+How+it%27s+actually+going.png Blog - Getting from Trial to Breakthrough - Make it stand out Print and fill in with your own journey…send me a pic on Instagram! https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/7ba03308-2789-4afd-9635-503f76084695/IMG_4885.jpg Blog - Getting from Trial to Breakthrough - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.beginagainblog.com/blog/existential-crisesfinding-your-why monthly 0.5 2024-09-28 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1697146929414-AEJEAX6041K4XXSTGI5X/cello.jpg Blog - Existential Crises—6 Ways to Find Your Why https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1697146931850-H38OX6ZE6IRVJP5AVOQ2/IMG_0983.jpg Blog - Existential Crises—6 Ways to Find Your Why https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1697146930039-H8V30IF18EOQO17I4NCC/71401773612__375CEF9A-B752-4F3A-BAC4-8D60B9565792.jpg Blog - Existential Crises—6 Ways to Find Your Why https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1697150119743-YO15A46JADUFRJ16XOZC/IMG_6695.jpeg Blog - Existential Crises—6 Ways to Find Your Why https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1697146930340-KKJUNC1F1R1NADZRDTXP/How+I+saw+this+happening.png Blog - Existential Crises—6 Ways to Find Your Why https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1697146931037-JCI22ZYW5QQ0K3X28SW1/How+it%27s+actually+going.png Blog - Existential Crises—6 Ways to Find Your Why https://www.beginagainblog.com/blog/living-longer-better monthly 0.5 2025-04-05 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1693617153229-4M269KAAWX04V9FH247C/IMG_0537.JPG Blog - Create Your Own Blue Zone—Living Longer Better https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1693617151873-6B33UUH4TI0PVKDMECAZ/IMG_5600.jpg Blog - Create Your Own Blue Zone—Living Longer Better https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1693617152867-QD6ZKI7GE1AXWFVU3MVQ/IMG_5601.jpg Blog - Create Your Own Blue Zone—Living Longer Better https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1693617154071-IUOMWJRWGSX9K11WDJJ4/IMG_6814.jpg Blog - Create Your Own Blue Zone—Living Longer Better https://www.beginagainblog.com/blog/the-right-way-to-eat monthly 0.5 2025-05-13 https://www.beginagainblog.com/blog/a-love-story monthly 0.5 2024-02-08 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1706729611689-OXJ030RRQ5THJ4RZVCDM/image-asset.jpeg Blog - Second Chances—A Love Story - “Thirty-six years,” his wife replied, her eyes glowing with pride and tenderness. They went on to tell me their love story, like so many before them had. The bittersweet mixture of devotion and illness was palpable, but the love between them was alive and well. I hung on every word. It was a beautiful moment, one that I hungered for. It will always be one of my most treasured memories of being a nurse. It was often the case, when I cared for an older patient whose spouse was keeping vigil at the bedside, that it was their second marriage. After all, more than half of marriages end in divorce. So it follows that many of those divorces lead to second marriages. It was also often the case that they had a very obvious, special bond and that their love had stayed strong through 30+ years. That sounds like a long time, but when you count back from 80 years, that means they met in their 50s. A second chance. I probed, not only in an attempt to create a rapport, but also because I was desperate to know…is there hope that I might love again? Can there still be a happy ending for me? https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1706730691339-QQ42CY599UCLDTJA5M7Y/image-asset.jpeg Blog - Second Chances—A Love Story - I could not imagine bringing a man into my life or the lives of my children. Ours was sacred space and I was defending it like I was Queen of Solitude Island, building impenetrable walls around our little kingdom and around my heart. I spent a year this way. And I loved it. When I walked into my quiet bedroom at night, I felt a palpable calm that was a long time coming and not to be taken for granted. I was healing at the soul level. For the first time in my life, I knew my own mind and heart and had the autonomy to take heed. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1706731205627-K7COIMJ11CRF9Q8BCX3E/image-asset.jpeg Blog - Second Chances—A Love Story - But the “likes” and messages kept adding up. My mom and I were laughing, seeing the number steadily climb as the evening wore on. I’ll admit, my self esteem bumped up a notch. Finally, my mom said, “Oh come on, sign up. I’ll pay for it!” At first, I declined. “Nope, I’m just looking.” But by the end of the evening, I couldn’t contain my curiosity. My mom paid for a one month subscription and things kind of snowballed from there. https://www.beginagainblog.com/blog/lake-perris-olympic-triathlon monthly 0.5 2023-12-13 https://www.beginagainblog.com/blog/swim monthly 0.5 2023-12-13 https://www.beginagainblog.com/blog/hot-yoga monthly 0.5 2024-09-28 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1723756013727-LJD9KAZBI8T1F41G9F50/unsplash-image-fLRuR1ai6z8.jpg Blog - Hot Yoga—Understanding if you are an Introvert or an Extrovert and Why it Matters - But Friday, on my day off, my alarm went off at 5 AM. Yes, on purpose. You see, I have a dear friend and co-worker named Katie. Katie’s middle name should be persistence. Katie recently discovered she has a passion for hot yoga. At 6AM. Game changer, she says. Sweating out toxic chemicals, she says. Releasing toxic emotions, she says. She’s often left an emotional puddle in her toxic sweat puddle, she says. Katie has invited me to hot yoga like 12 times. I told her, straight up, “do you know how much exercise I’m doing right now? I’m running in the dark, in the rain, in the cold. I’m swimming. I’m riding after work in the pain cave.” She was undeterred, she kept asking. Game changer, she said. Sweating out toxins, sweating out feelings, sitting in puddles. I told her again, and again, I don’t need more exercise in my life right now. Don’t get me wrong, I love yoga. But hot yoga? At 6 AM? I don’t think so. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1723756306520-ZVEUQHBAC2TI40233I5T/unsplash-image-kufLAiPoIlI.jpg Blog - Hot Yoga—Understanding if you are an Introvert or an Extrovert and Why it Matters - Walking into the yoga studio, I immediately realized the real reason my soul was fighting the invite. Group exercise = being surrounded by extroverts. The teacher greeted us at the door—bouncing, smiling, 6AM. Instead of the tranquil meditation music I was expecting, GNR’s Sweet Child of Mine was blaring over the speakers. Towards the end of sweating out my toxins, while doing “just five more” ab busting boat pose crunches, the instructor yelled, “You got this! You didn’t wake up at 5AM to not kill it!” “Damn these extroverts,” I thought. “They’ve even managed to turn yoga into an extroverted activity.” You might be able to guess, Ms. Persistence is also an extrovert. As were, I’m guessing, most of the 6AM hot yoga-ers. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1723756431176-W8SEKFNGL2P3GNC6X0FP/unsplash-image-spkbxkYVSkQ.jpg Blog - Hot Yoga—Understanding if you are an Introvert or an Extrovert and Why it Matters - How do I recharge my batteries? I love sipping chai tea on my porch, being home, planting succulents and flowers, cooking, reading, running, writing, being in nature. I don’t enjoy shopping (so many people!). I can go to a party, but I will want to leave early (so many people!) and I will feel drained afterwards even if I enjoyed it. I don’t like crowds (so many people!), but I do enjoy spending time one-on-one or with small groups made up of close friends and family and I am very devoted to these people. Our bonds run deep and I enjoy doing things that make their lives happier. I love making memories with them and having adventures together. I love to travel, but I also had a sign made for our wall that says, “The best thing about going away is coming home.” I am definitely a homebody. I have learned to enjoy meeting new people and have honed the ability to converse with strangers, but it isn’t easy for me. Still, I am fascinated by people and enjoy (in measured doses) learning about them–what makes them tick, the experiences that have shaped their lives. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1723756548242-UVYLIJVG523KMS9TODT0/unsplash-image-hzgs56Ze49s.jpg Blog - Hot Yoga—Understanding if you are an Introvert or an Extrovert and Why it Matters - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1723756885797-TR24F1NI2074VG68QESF/unsplash-image-tSlvoSZK77c.jpg Blog - Hot Yoga—Understanding if you are an Introvert or an Extrovert and Why it Matters - It is also important to understand that being in any relationship means sacrificing our own needs sometimes. If you are a parent of a small child, you know all too well, whether you are an introvert or an extrovert, that sacrificing your needs is part of the gig, sometimes for months or years at a time. But if you understand what fills your cup, you can better find time, even if it is just minutes here and there, to recharge. And if you understand your loved ones’ personality types and recharging needs, you can better find time, even if it is just minutes here and there, to help them recharge. When we are recharged, introvert or extrovert, we are happier, more patient, more resilient people. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1723756987760-XQFO11HITHM9ZXFAWPSG/unsplash-image-O6nOEZcLCWQ.jpg Blog - Hot Yoga—Understanding if you are an Introvert or an Extrovert and Why it Matters - 3—Variety is the Spice of Life Being one type or the other is not better or worse, right or wrong. They are just different–somewhat comparable to the differences between dogs and cats. We all know the stereotypes. Dogs are bouncy, eager to interact, anxious when left alone. Cats are hot and cold, interacting when they feel like it and for limited amounts of time, often finding quiet, hidden places, disappearing for hours. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1723757128172-K0EHH5J98JEFSDSLTYUS/unsplash-image-gWzTum_yMCg.jpg Blog - Hot Yoga—Understanding if you are an Introvert or an Extrovert and Why it Matters - Noone likes being put in a box or labeled. None of us are all one or the other. We are each unique. We need to understand our unique needs and tendencies. And instead of assuming everyone has the same needs as we do, it is important to understand and respect the unique needs and tendencies of our family, friends, co-workers. We need to budget our time and energy so that we can get recharged and cultivate loving relationships. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/c08e95ee-4465-41fa-be77-8a57f63c83d4/IMG_4087.jpg Blog - Hot Yoga—Understanding if you are an Introvert or an Extrovert and Why it Matters https://www.beginagainblog.com/blog/cycle monthly 0.5 2023-12-13 https://www.beginagainblog.com/blog/run monthly 0.5 2024-08-15 https://www.beginagainblog.com/blog/getting-started monthly 0.5 2024-08-15 https://www.beginagainblog.com/blog/christmas-bike monthly 0.5 2025-09-09 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/ef357dfd-dad8-49cb-8984-f0f505dfac91/IMG_7220.jpg Blog - Triathlon Bike Mantra—Clip In, Clip Out - “You need to clip out before you stop, so that when you stop you can put your foot down. Clip out before you stop, ok? Before.” “Yep, yep, ok,” I quipped, “got it, got it.” And I did. I practiced clipping in, clipping out, putting my foot down. Clipping in, clipping out, putting my foot down. Easy. I did this back and forth in front of the house while Stephen got the kids all outfitted on bikes—tires pumped up, helmets on. By the time they were all ready, I was feeling good. Bring it—let’s go. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1757384128641-I976H3SZA6PAQWW7HH7N/unsplash-image-D_d1WWQLBV0.jpg Blog - Triathlon Bike Mantra—Clip In, Clip Out - And then, right into the only mud puddle around the whole block, like a felled tree—tip—I went from vertical to horizontal before I could say nutcrackers. “Clip out before you come to a stop,” Stephen chimed dryly. “Got it,” I replied. https://www.beginagainblog.com/blog/tri-ing-again monthly 0.5 2023-12-13 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/56eaa86c-d390-4949-8143-52f173d258c7/91FD3AD7-D991-4253-BCB6-F43E897A8778_Original.JPG Blog - “Tri-ing” Again https://www.beginagainblog.com/blog/category/So+I monthly 0.5 https://www.beginagainblog.com/blog/category/Move monthly 0.5 https://www.beginagainblog.com/blog/category/Life+Love+%26+Second+Chances monthly 0.5 https://www.beginagainblog.com/blog/category/Eat monthly 0.5 https://www.beginagainblog.com/blog/category/Train monthly 0.5 https://www.beginagainblog.com/blog/category/Main monthly 0.5 https://www.beginagainblog.com/blog/category/Home monthly 0.5 https://www.beginagainblog.com/blog/tag/Parenting monthly 0.5 https://www.beginagainblog.com/blog/tag/Eating+Disorder monthly 0.5 https://www.beginagainblog.com/blog/tag/crying+baby monthly 0.5 https://www.beginagainblog.com/blog/tag/dad monthly 0.5 https://www.beginagainblog.com/blog/tag/mom monthly 0.5 https://www.beginagainblog.com/blog/tag/Ironman+Arizona monthly 0.5 https://www.beginagainblog.com/blog/tag/babies monthly 0.5 https://www.beginagainblog.com/blog/tag/Birth monthly 0.5 https://www.beginagainblog.com/blog/tag/Ironman monthly 0.5 https://www.beginagainblog.com/blog/tag/Friendship monthly 0.5 https://www.beginagainblog.com/blog/tag/Dieting monthly 0.5 https://www.beginagainblog.com/blog/tag/Inner+Peace monthly 0.5 https://www.beginagainblog.com/blog/tag/Swimming monthly 0.5 https://www.beginagainblog.com/blog/tag/Succulents monthly 0.5 https://www.beginagainblog.com/blog/tag/Healthy monthly 0.5 https://www.beginagainblog.com/blog/tag/bottle+feeding monthly 0.5 https://www.beginagainblog.com/blog/tag/Cycling monthly 0.5 https://www.beginagainblog.com/blog/tag/Swaddling monthly 0.5 https://www.beginagainblog.com/blog/tag/Triathlon monthly 0.5 https://www.beginagainblog.com/blog/tag/Race+Day monthly 0.5 https://www.beginagainblog.com/blog/tag/newborns monthly 0.5 https://www.beginagainblog.com/blog/tag/newborn monthly 0.5 https://www.beginagainblog.com/blog/tag/Babies monthly 0.5 https://www.beginagainblog.com/blog/tag/Intuitive+Eating monthly 0.5 https://www.beginagainblog.com/blog/tag/natural+childbirth monthly 0.5 https://www.beginagainblog.com/blog/tag/Diet monthly 0.5 https://www.beginagainblog.com/blog/tag/Weight+Loss monthly 0.5 https://www.beginagainblog.com/blog/tag/Love monthly 0.5 https://www.beginagainblog.com/blog/tag/getting+ready+for+a+baby monthly 0.5 https://www.beginagainblog.com/blog/tag/Running monthly 0.5 https://www.beginagainblog.com/blog/tag/baby monthly 0.5 https://www.beginagainblog.com/blog/tag/Healing monthly 0.5 https://www.beginagainblog.com/blog/tag/postpartum+depression monthly 0.5 https://www.beginagainblog.com/blog/tag/breastfeeding monthly 0.5 https://www.beginagainblog.com/blog/tag/Balance monthly 0.5 https://www.beginagainblog.com/blog/tag/colic monthly 0.5 https://www.beginagainblog.com/blog/tag/Nurse monthly 0.5 https://www.beginagainblog.com/blog/tag/Emotional+Eating monthly 0.5 https://www.beginagainblog.com/recipes daily 0.75 2025-08-12 https://www.beginagainblog.com/recipes/family-fave-roasted-chicken monthly 0.5 2025-08-12 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/f82193b6-e4a2-4b0f-a61d-87766ff01762/Roasted+chicken.jpg Recipes - Family Fave Roasted Chicken - This roasted chicken is a hit every single time. I’m sure it will end up being a “core memory” meal for my kids. The aromas of onion, garlic, and thyme fill the house with allll the warm, cozy meal vibes. Delicious, check. Nutritious, check. You can serve it as a plated meal or you can use the broth from the roasting pan to serve it in bowls as a sort of soup. Afterwards, pop the bones (and parts/organs if they were included with the chicken) in the crock pot or Instant Pot and make bone broth for a soup base later in the week. I make this meal 2-3 times per month in the cooler months, followed by chicken noodle soup or butternut squash soup using the bone broth. Comfort food anyone? Yum! https://www.beginagainblog.com/recipes/greek-style-quinoa-salad monthly 0.5 2025-08-10 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1ac4855b-d82d-4e87-9643-2e71ba11b231/IMG_0311.jpg Recipes - Quinoa Kale Salad - This Quinoa Salad has become a favorite with my family, friends, and coworkers. It is light and filling and you can follow the recipe or tweak it with whatever veggies you have in the fridge. You can make it sweet or savory and if you wait to add the dressing, it stays fresh in the fridge for days. Serves 5-6 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1726866784415-ETP3BQJA17S2KX18AKSL/IMG_8336.jpg Recipes - Quinoa Kale Salad https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1726866784231-H9ZOAT7FI4H0ZD6BY3XT/IMG_8349.jpg Recipes - Quinoa Kale Salad https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1726866787207-521HY867OTB66GSA0O18/IMG_0311.jpg Recipes - Quinoa Kale Salad https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1726866787364-2FIV0K7EEU4M44O9V4N2/IMG_0312.jpg Recipes - Quinoa Kale Salad https://www.beginagainblog.com/recipes/homemade-sports-drink monthly 0.5 2023-12-19 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/d4b9465f-427f-4bd1-97b5-063cd7087aa3/fuel+bottles.PNG Recipes - Homemade Sports Drink - Why Honey? I am not a Registered Dietitian or a doctor, so take what I say “with a grain of salt” (my favorite endurance sports pun) and re-read my disclaimer at the bottom of every page of this blog. That said, here’s my train of thought– I stopped doing endurance sports about 8 years ago. One of the reasons I stopped was because I was experiencing improved health and easier weight management by leaning towards a low glycemic diet with moderate exercise. I didn’t like the idea of messing that up with high glycemic foods and endurance sports products like goos, gels, and sports drinks that were made with sugar and other questionable ingredients. When Stephen and I started extending our workout length and intensity in preparation for the Ironman race, I was conflicted about how to fuel. I did some research and decided to try honey for a few reasons– Honey has health benefits like being antiinflamatory, an antioxidant, and antibacterial. It is used in products in the hospital to treat burns and wounds and it has been used in many therapeutic ways for over 5,500 years. It has benefits for your gastrointestinal tract, as opposed to table sugar, which has negative effects on the gut like harming your microbiome and weakening your immune system. Gut health is very important to me and research shows that the health of our gut is one of the main foundations for good health. https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/e956e5ca-1d42-4f13-9a77-974a726b77b2/fuel.jpg Recipes - Homemade Sports Drink - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.beginagainblog.com/recipes/easy-everyday-salad monthly 0.5 2023-12-19 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1688012931674-ZSESFJZKQ9N9S72BOY5D/70104196109__5BC95146-E61D-4AA2-8111-8906F3A63E73.jpg Recipes - Fat Bomb Salad https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1688012947677-AQXK95EGPMT0ZZTZ8E6P/70328615231__AB8523C2-E52D-40D8-962C-FB5E784E3ABC.jpg Recipes - Fat Bomb Salad https://www.beginagainblog.com/recipes/easy-egg-salad monthly 0.5 2023-12-19 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1688013127638-IW6XV3QDQ91OREFOWJWD/IMG_4741.jpg Recipes - Easy Egg Salad https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1688013127792-PDP92HURV33Y52QSGJZT/IMG_4742.jpg Recipes - Easy Egg Salad https://www.beginagainblog.com/recipes/healthy-chai-latte monthly 0.5 2025-08-10 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1686804352467-LKN45UONQTBR8KY7WJBB/IMG_5940.jpg Recipes - Healthy Chai Latte https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1686804899019-89ERE4M65CWJ3RDPX1YP/Chai+3.jpg Recipes - Healthy Chai Latte https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1686805013479-M1SFSIZQE9I3B8PIW1OI/IMG_4087.jpg Recipes - Healthy Chai Latte https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1686803853487-T3QQQC3Z57WTNTN29QV4/IMG_5944.jpg Recipes - Healthy Chai Latte https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1686804511616-CA89US7UCS2R5Z2OSWAL/66215017494__3C3D4D48-315D-4A13-BCFF-C74DD82B62EB.jpg Recipes - Healthy Chai Latte https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1686804949606-4GUXYVW93HJORDUHNIU1/Chai+1.jpg Recipes - Healthy Chai Latte https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1686804948898-1ARAJMA7P5NTUJPJ2NV9/68703763645__58EF81AA-759E-4550-9339-0CDCC28A4C33.jpg Recipes - Healthy Chai Latte https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1686804951882-AAXVUD25OJG1HDWY1ZLA/IMG_2861.jpg Recipes - Healthy Chai Latte https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1692117940535-UIC3ZNS61ZN7TQ1PLGAJ/IMG_6031.jpg Recipes - Healthy Chai Latte https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1692118179744-8KAZ2L07HO9O4XY81GIL/IMG_6532.jpg Recipes - Healthy Chai Latte https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1692118258624-6ICY4A7MW9FDZM0Q1TER/kettle.jpg Recipes - Healthy Chai Latte https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1692118436271-3QZI3FJGFUY5XFZX6US8/IMG_6232.jpg Recipes - Healthy Chai Latte https://www.beginagainblog.com/home daily 1.0 2025-08-20 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/b199cdb7-7b6d-4274-8ebb-7e85c88b2fb6/IMG_4667.jpg https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/cac14717-c923-41d3-8ed1-eec8e28d0c07/52841653245_5161480dfb_o_Original.JPG https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/7b99960f-b019-4de4-86ff-b4942865015f/IMG_2924.jpg https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/d61d0da8-bb6b-42ea-90a8-9ada205d7e9e/IMG_8695.jpg https://www.beginagainblog.com/about daily 0.75 2025-11-13 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/ee47ed1e-75bb-46cd-aa7b-71f1eb07e018/IMG_8364.jpg https://www.beginagainblog.com/love daily 0.75 2024-08-15 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/97844988-2655-436b-b850-04b8ccb3174e/IMG_2262.jpg https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/9f08c2c4-c082-4fb5-bee6-5413ff345ad1/IMG_7843.jpg https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/19950e83-c464-4857-bd0a-a05dc595986a/IMG_4885.jpg https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/060d110e-8c65-4e97-9e7d-7963670d1e42/IMG_2924.jpg https://www.beginagainblog.com/eat daily 0.75 2024-09-29 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1683145138513-UB7HSK75EY2U5KBY4BNN/unsplash-image-6KkYYqTEDwQ.jpg https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1683145234198-PTCJ30RU48BJHNVJRALS/unsplash-image-jUPOXXRNdcA.jpg https://www.beginagainblog.com/move daily 0.75 2025-08-20 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/7bf8bc65-8333-4a6f-b40f-7774029066d6/IMG_8048.jpg https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/ccaac140-1dba-4483-9571-a0cc494eafba/IMG_8188.jpg https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/cf974c2f-1247-4954-8ec3-df7adcebf79d/IMG_5304.JPG https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/81f96f54-d1b3-43a5-a82b-bb4edb251e6e/IMG_8066.jpg https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/003a8616-ec86-440a-a1a1-a59de91191c0/52841710025_bbb7ff058c_o_Original.jpg https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/03fe5e73-2735-4b6e-ba02-56a2279ff730/IMG_1616.jpg https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/ad5d3720-349d-439a-be49-e1b39fef9cad/IMG_5469.jpg https://www.beginagainblog.com/home-1 daily 0.75 2023-06-01 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1683518649773-9NR19FC786TL367N4YPD/unsplash-image-yWG-ndhxvqY.jpg https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1683518725522-MOINUC51SU6K0ZEYDNUU/unsplash-image-AsahNlC0VhQ.jpg https://www.beginagainblog.com/shop daily 0.75 2025-07-15 https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/4eea3687-9001-4edb-9612-86793598d54e/IMG_8700.jpg https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/42badf40-e6c9-498a-9584-96d2b7d7bac8/IMG_5800.jpg https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/cafd6abe-1616-4f9a-a4a8-5c6de5bab91b/IMG_6030.jpg https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/23e0b633-b11b-42fd-979c-a2bda91bc4a8/IMG_9161.jpg https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/2c4a6ed0-2258-4e76-b75e-e8a24659735d/IMG_7843.jpg https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/5f2a26b2-9930-49e8-aeaf-ef112d231c04/70078261213__B3C45DEC-3043-4973-8B79-D3C577BA66F6.jpg https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/ed8dc9be-7996-47dd-ae59-663676c96b2c/IMG_4896.jpg https://images.squarespace-cdn.com/content/v1/643856fc5d43f03637534ea8/1692252870850-KEW1SMX5ZRT8P9JU3FCN/image-asset.jpeg