Positive Self-Talk

Self-talk consists of the thoughts that constantly go through your head.  You may not even realize it's happening.

Positive self-talk involves happy, encouraging, upbeat thoughts.  You realize that bad things may happen, but they won't last.  You have a positive outlook.  You don't blame yourself for bad things happening.

Examples:

• "Life is good."

• "I gained a pound but I'll burn it off, and then some, hiking tomorrow."

• "I love to exercise...it energizes me."

• "The weather caused me to skip my walk today, but I'll be back out there tomorrow!"

Negative self-talk is the opposite, and it can hijack your motivation, energy, and self-esteem.

Examples:

• "I'm losing weight now, but it won't last."

• "I'm always messing up.  I have no willpower."

• "I knew I wouldn't be able to keep up with my exercise routine."

• "I gained another 2 pounds!  It's the weather's fault.  I can't exercise in the rain!"

Practice changing your thoughts.  When you notice a negative thought coming into your head, ambush it and replace it with a positive one.  Over time  you'll find that you'll be thinking happier, healthier thoughts, and your actions will follow.  It doesn't mean that you'll always be happy and everything will go your way.  Positive self-talk means that you will have a more positive attitude about life and deal more healthily with the good and bad stuff that comes along throughout your life.

Don't get discouraged if you don't immediately feel awesome and energetic when you first start practicing.  It'll take time.  But work on it every day and you'll notice those positive changes coming through bit by bit, until it becomes a habit.

Let me know how it goes.  Email me at iwrite41@yahoo.com or post a message in the comment space below.  Wishing you happy thoughts!

Beware of Dogs

There is little that scares me more on a walk than coming across a loose dog.  The dog may be perfectly friendly toward family and friends, but to a stranger he could be trouble.  I have not gotten bit or attacked yet, but I have been chased, sniffed, and barked and growled at.  My beef is with the owners.  Why is their dog running loose?  Because of the possibility of encountering loose dogs, I never walk alone, and when I walk with my husband or a friend, I always bring spray, in case a dog becomes aggressive.

I know people who think confining dogs is cruel.  They think dogs should be able to run free.  I beg to differ.  A loose dog could get hit by a car, bite your neighbor, knock down a child or an adult who is short or has balance issues, relieve himself on the sidewalk or in someone's yard, get into garbage cans, get into a fight with another dog, and so on.  For these reasons and more, dogs should not be left to run free.  If you don't have enough room in the house for your dog to play, or a secure place outside for him to do so, you need to rethink owning a dog.  He shouldn't be cooped up, but he should also never be a menace to others.

My husband and I live near a park.  We love walking there.  But recently we've seen an increase in the number of loose dogs playing and walking with their owners around the park.  The hair stands up on the back of my neck whenever I see a loose dog there.  A sign is posted at the entrance stating the rules of the park, including keeping dogs leashed at all times.  Still, the dogs run free.  We have not experienced aggression from any of the dogs as yet, so we haven't reported them, but others have.  Animal control is closed by the time these people bring out their dogs, though, so there isn't much they can do unless a dog bites someone.

So, we have had to go on our walks either very early in the morning or late in the evening.  And we still see some loose dogs even then.  We've also gone to a different park a couple times.  But the last time we were there, it was crawling with dogs--all leashed, though, at least.  Even so, there was an attack.  A pit bull, tied to a tree, attacked a tiny dog that crossed his path.  The little dog's owners didn't see the pit bull when they ventured onto the grassy area near the tree.  The pit bull pounced and grabbed the little dog in its mouth.  Well, all heck broke loose.  Crying, screaming, barking, screeching, people trying to get the big dog away from the little dog....it was nuts.  I felt so bad for the little dog and her owners.  I kept my distance, but my husband ventured closer. 

These two dogs were leashed!  What would have happened had they not been?  The little dog didn't get hurt from what I heard, but it could have.

My message to dog owners is:  Keep control of your dog at all times, and keep an eye on him at all times--in public and at home.  He's your responsibility, and you should honor that responsibility.  Parks are there for everyone to enjoy, and we all should be able to do so without fear of being bit or knocked down.

My message to exercisers is:  When you're exercising outside, always bring  a cell phone, dog spray/Mace, and a buddy.  Keep a look out for loose dogs if you walk your dog (leashed, of course) around the neighborhood.  If you see a loose dog and know whose dog it is, let the owner know that you would appreciate the dog being leashed or otherwise secured in their yard since you walk around the neighborhood.  If you are attacked/bit, scream your head off to let others around you know that you're in trouble.  Seek medical attention as soon as possible.  Always be aware of your surroundings and try not to get yourself backed into a corner.  Talk to your local animal control officers about what you can do if confronted by an aggressive dog, and the laws pertaining to dogs in your area.  

Good luck!  Wishing you happy and safe walking!

Bringing Fitness to Your Community

Do you love fitness?  Do you wish there were more opportunities for fitness in your community?  Take action to help make your community more fit and fitness-friendly.

1.  Start a running/walking/biking club.

• Decide on dues and other business.

• Post announcements on Facebook, Twitter, and community bulletin boards (both online and locally).

• Start a fitness group on Meetups.com.

• Ask neighbors, work associates, friends, and family if they are interested in joining up, and if they know anyone else who would be interested in your club.

• Plan routes and schedule club outing dates.

• Plan road trips and other special activities such as club picnics and charity events.

2.  Hold a workshop on fitness.

• If you are a fitness expert, try your hand at developing a workshop on fitness, including an overview, benefits, types, safety, clothing, equipment, and so on, to educate the public.
• Scout around for possible event locations, such as a community college, recreation center, or church hall.

3.  Write a fitness column.

• Do you have a flair for writing?  Show your talent and spread the word about the wonders of fitness at the same time.  Contact the editors of your local newspapers (both daily and weekly) to see if you could write a fitness column for their publications.  It could include fun fitness facts, favorite hiking or biking trails, state and local park information, and accounts of personal experience that are informative and entertaining.

4.  Encourage local businesses to sponsor fitness events.

Here are some ideas to get you started:

• Marathons
• 5Ks
• Golf tournaments
• Century bicycle rides
• Ironman competitions

5.  Encourage local officials to back projects that promote fitness.

• Bike/walking paths
• Recreation areas
• Recreation centers
• Ball fields
• Skateboard parks
• Adapted sports facilities and programs

Do you have any other ideas for how to bring fitness to your community?  Please share your thoughts.  Either email me or post in the comment section below.  I'd love to hear from you!

Welcome to My Blog

Hello!  Welcome to my blog.  Here, I'll cover fitness and nutrition topics of all kinds.  I'll include how-to's, recipes, tips, answers to questions, and more.  I'll also use this space to make special announcements.This is one of three blogs that I write.  The others are my Tumblr blog, which is geared more toward students, and my Sharecare blog which is geared more toward seniors and those who are new to fitness.  Here on this one, though, you'll find a wide range of topics for all ages and fitness levels.  This will be my Mulligan Stew blog.  :-)  Sometimes the blogs will overlap, but I intend to keep them uniquely different.I welcome feedback and input on posts.  It you have a topic you would like me to cover here, please send me an e-mail with Blog Topic in the subject line, or in the comment section below.  Any questions, contact me anytime.  Enjoy!