Tag: resolutions

Healthy Swellness: My Goals for 2022

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I fared pretty poorly at working on my goals for 2021. Last year, I was exhausted and had little free time. It’s difficult to make certain things like reading a priority when working seven days a week and typically 16-18 hour days. So my goals for this year are all about moving onward and upward! A better and healthier balance to how I spend my time.

I will read a minimum of 12 books this year. And I have a new strategy to motivate me: I set up a challenge with two of my best friends on the Goodreads app. First person to complete 12 books wins a prize, and the person who reads the most books wins a second prize. This taps into my competitive nature so it’ll keep me reading (I’ve already finished one book!).

I will get my running back on track. I usually run at least three times a week. In 2020, I ran the most ever in one year (thanks to completing the Great Virtual Race Across Tennessee), and in 2021? The least I’ve run, I think, since I started running. I ran regularly at the beginning of the year because I had the Peloton Tread to test out. Having the Tread meant I was able to squeeze in a run at about midnight (the only time I could make for working out before falling into bed). But once I returned the Tread after my three-month trial, I barely ran at all. some months, I ran twice. All month. I completed only 307.7 kilometres all year long in 2021. As a result, while I have been working out, I haven’t been running and my pace is about as slow as it was when I first did the Learn to Run clinic. To get my runs done regularly, I will run-commute more (which has the bonus of saving on transit costs and avoiding the TTC, which has become an unsafe place with encounters with maskless, unhinged people every single ride). To also motivate me, I’ll register for an in-person race if I can find one that’s happening (i just find virtual races much tougher to be motivated for).

I will cook at least twice a week. Cooking regularly has never been an issue for me, until last year and I ended up eating much more instant foods and frozen stuff. So this year I will cook at least two meals a week. I’m doing more research for recipes online, and I just scored an Instant Pot at a thrift store so I’m excited to have this new gadget to play with this year. And when I need to I’ll make it easier to prepare my meals, whether that’s using a meal delivery plan like Chef’s Plate or Evive smoothies (pictured above).

I will blog at least twice a month. After only posting a handful of times last year, this year I’m committing to creating more content both for Instagram and the blog. Since I’m not traveling much or eating out much (what with the ongoing restrictions in Toronto, I’ll likely be covering more cooking and fitness and sharing favourite products.

Every day is a new day. I think one of the chefs on Top Chef said this in an episode I watched recently, and that’s how I’m approaching every day n 2022, as an opportunity to crush your goals and make your life better. I’d love to hear about any goals you’ve set for yourself this year!

Oh, and if you’ve got favourite Instant Pot recipes, please do share! And if you’re interested in a certain type of content from me, slide into my DMs!

Leave a Comment January 16, 2022

Healthy Swellness: My Downsized Goals for 2021

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I reached only one of the goals I’d set for 2020. And I’m totally fine with that. It was a year when doing anything took what felt like 100 times more effort so I’m really proud of having read 18 books when I set out to read a dozen. For the first few months I was ahead of my goal, and then when lockdown became stricter and I found it hard to concentrate on anything, I fell behind. But eventually I worked on cracking open a book more often and it was such a joy to reignite my love of reading, a pastime I’ve been passionate about since I was a kid but fell out of the routine for almost a decade.

My other goals? Well, I barely got started. I had planned to incorporate more cross-training into my routine, and aimed to do one workout a week that was not running. Instead, other than a few workouts before the pandemic (and a few virtual dance classes during lockdown), I focused solely on running (but at least I ran more than ever, completing the Great Virtual Race Across Tennessee, and then ran and walked back across Tennessee). Running is what I know, what I can incorporate into my life without a ton of thought, it’s really just easier for me to wrap my head around even though I know in reality I can easily roll out my yoga mat and find a workout online for a yoga session, for one.

And my other goals to eat more veggies and learn how to use my camera? Well, my diet was all over the place last year (I craved comfort foods and nostalgic eats big time, plus I had a hard time finding time to cook so that impacted how I ate as well), and I simply didn’t have the energy to pick up my camera and take an online course.

And while I don’t set travel goals per se (although I did wish last year to go to Thailand and that came true in December, I’m convinced I manifested it!), because of the pandemic, my travel was downsized significantly last year. I went on a total of six trips; four by flight (Vail, Gimli, Jerusalem and Tel Aviv, and a cruise out of Miami) and two local road trips (to Prince Edward County and a camping trip just north of Toronto at Oastler Lake).

Anyhow, for this year, I just read this New York Times article about making 2021 goals small and gentle. And that really resonated with me. We don’t need to feel bad about not accomplishing a ton right now, living through this crazy time we are all just trying to survive. And they’ll be focused on setting a routine. I already started with including a few things to improve my mornings, and those small things bring a sense of relief in this harsh reality we are living in. Yes, the simple but delicious foamy latte I drink in the morning brings me so much more than just a delicious cup of coffee; there’s a sense of feeling able to take a deep breath and relax even for just a few minutes that comes with this ritual. I think I maybe especially appreciate it since my life has for so many years entirely lacked routine, what with juggling freelance and travel.

So my goals for 2021 will be small:

I will read 15 books—and will do so by reading at least 10 pages a day. I’m building on the one goal I achieved! I tend to go days without reading and then read a ton. But this year I will work on reading just a little each day as part of my routine. I’m thinking at bedtime (although I tend to fall asleep pretty darn quickly once I hit the sack!). I know I read more than 15 books last year, but I think that was largely because I read about four of them while on a cruise for a week. Above are some of the books on my shelf to read this year, plus I’ve got several on hold at the library.

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I will make one meatless dish a week. I actually think I ate less veggies last year than ever. I tend to eat more of my veggies as part of my main, but there are loads of easy ways to enjoy vegetables as a side (sauteed green beans or roasted Brussels sprouts are so incredibly simple), so this will be something I can make a habit out of, and it’ll give me a push to look for delicious main dishes that make veggies and meat alternatives the star. Maybe I’ll finally try to make some dishes from this Ottolenghi cookbook; I’ve had it for years and yet have never cooked from it.

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I will develop a gratitude habit. I like this idea of building off of the good habits you established last year as mentioned in this New York Times article. It also outlines why reflecting on the past year might seem like a bad idea but that it’s good for you (which I learned when I looked back at 2020). And the first suggestion in the article is to develop a gratitude habit. I have the Five Minute Journal, and haven’t been successful in writing in it daily since I’m often in a rush to get out the door in the morning, so instead as I make and enjoy my morning coffee, I will think of one thing I am thankful for, and take it one step further when it makes sense (say if I’m grateful for the delicious meal I’m picking up that day, then I’ll tip more than usual, for example, or I’ll text that friend I’m grateful for having in my life, both are ideas from that NYT article). This is all something I definitely did more of in 2020, but it was not part of an established routine. The one way I do express gratitude daily already? I do hug Billie Jean and Mya all the time and tell them I love them; I am grateful for them every damn day for the joy they bring me.

Have you set any goals or intentions for the year?

Leave a Comment January 3, 2021

Healthy Swellness: 2018 Year in review

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2018 was a struggle.

Was it worse than last year? No. 2017 was stressful, and this year was just stressful but rather than feeling super wound up about it, I spent much of this year numb, as though my brain just shut down because I couldn’t manage even the energy and thoughts it takes to get stressed out. I’m not sure if it’s thanks to years of freelancing (which as fun as it may seem from the outside, you have to put a lot of pressure on yourself, or at least I do, and I find it quite anxiety inducing). I had too many days when I just felt like I could only throw up my arms because I just felt I couldn’t adult anymore.

When times like that would hit me hard, it’d take digging deep and reminding myself of the good things I had going on through the year…

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I found better balance in my schedule this year. 2016 left me burnt out with 31 trips, so in 2017 I scaled back but still found myself stressed with being away from home too often. This year, I happily settled into a manageable balance between travel, work and life at home. I traveled nine times plus four road trips (and two same-day trips but those don’t really count, it’s the being away from home overnight that throws my schedule for a loop). Those trips included some favourites, such as Calgary and Banff and Chicago (three times!), and new destinations I’ve long had my list, including one epic drive down Highway 1 in California in a rare vintage Mercedes and the incredible Mexico City. I often had FOMO in the past about travel, but after steady travel for several years now and it being extremely draining, but now I know these amazing places in the world will always be there. It’s not worth sacrificing my sanity to flit around the world every other week. This year I felt much more relaxed and loved having time to take Billie Jean on hikes and to see friends.

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I made new friends and made time for existing friendships. About a year ago, out of the blue, I got a really sweet note from an acquaintance, because, kind and empathetic person that she is, she knew I was ruminating about an altercation she’d been witness to. I’d only met Tiffany a few times in real life on a couple of press trips, but we got to know each other well when I was coming to Calgary for work and she invited me to plan extra days and stay with her and her adorable family and we explored Banff and Canmore together (this part of Alberta is one of my most favourites of everywhere I’ve traveled). And she’s just as fun and awesome as I thought she’d be. In addition to new friends,  I spent more quality time with my old friends. From fun dining out excursions whenever I had a car to the very first solo trip with one of my best friends. Life often gets in the way for us to hang out together regularly but she was able to come along on a press trip with me in December to Miami for a cruise. I’m so happy we were able to spend that time together (plus it was on the Celebrity Edge cruise ship, which is a stunner; I’ll post about that soon).

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I worked with brands I’m thrilled to support. So real talk, this “influencer” world is a mega frustrating realm to work in. With people buying followers and likes or not being transparent, it’s not an equal playing field whatsoever so it can be aggravating. But it is incredibly rewarding when speaking to certain brands about partnerships and hearing how they perceive Health & Swellness and why they want to partner with me, and I see that they really get what I’ve created for my platform. This year included working with brands I’ve long been a fan of including Reebok, President’s Choice, Shoppers Drug Mart, YMCA, Clif Bar, Kind Snacks, to name just a few, plus press trips with Marriott. And let’s not forget Michelob Ultra; besides repping the brand and racing in their Night Race, I had a steady stock of beer all summer, so it was a good summer, cheers!

I started working with some great outlets and people. In addition to having more stability and routine in my life thanks to traveling less, I also started working with two brands on a more regular basis and the teams for both are very supportive and open to my ideas and they’re just a joy to work with. One is You Are UNLTD, a magazine and website focused on changing the convo when it comes to aging. Aging doesn’t mean shriveling up and all sadness, people! And the other is D’FYNE magazine, a fitness and lifestyle magazine for women 40+. I swear that working on that mag makes me want to work out more, these women are fit and so incredibly strong.

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I ran my 12th marathon and, oh yeah, I was on a Nike billboard. While I’m still chasing that elusive BQ, and this year I raced less than usual, I ran the Chicago Marathon for the third time and had a decent result considering I had an awful cold for the race. Despite that, that race weekend in the Windy City will forever be a running “career” highlight thanks to the fun Nike squad, the informative and fun activations I got to attend and yes, that Nike billboard of me on Michigan Avenue.

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Even now looking at this photo of me with the poster, it still doesn’t seem like real life.

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I had to say goodbye to my first fur kid, but my sweet animal kingdom continues to bond. I suffered a huge loss about six weeks ago: my cat Kobe passed away at home. He was 17 years old. Kobe was a chill cat, he minded his own business and wasn’t one to seek attention from other people but of all the pets, he was always the one who wanted the most snuggles from me. I adopted him 16 years ago, so he moved with my from uptown to the east end and to the west end and in that time had to welcome not only a tiny kitten but also a rescue dog into his household and has been there though many upheavals in my life. I wasn’t prepared for him to go, but can you ever be ready for that? I think of him daily, and my heart still feel broken (I think it always will). I miss his presence and loud snores very much.

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The other two nutballs, Mya and Billie Jean, are healthy and happy. Mya, since Kobe’s death, seeks much more affection and I love that she’ll often come to snooze beside me now. As for Billie Jean, she continues to adapt to life in the city. She’s much more curious about people in the park and is much quicker to trust people than she was before (even letting people she just meets to pet her). One of the best days this year is when I happened to track down puppy photos from her rescue home in the DR and learned about her origin story. The joy and delight she exudes gives my heart a lift every single day. You have to spend time with her to see what I mean. My bestie who adores Billie Jean has said she’s never met a dog like her, and that part of what makes Billie Jean so sweet and special is because she’s happy, she’s really happy. I won the lottery with my rescue pup and my two cats. Love you and miss you, Kobester.

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So what’s next for 2019…

I didn’t accomplish many things I wanted to in 2018; I didn’t have time to blog about things I’m passionate about as much as I wanted to from the start of the year; for several years now, I’ve been wanting to pick up my reading habit again (I used to read a book a week at least, but haven’t done that in forever). I don’t have a fully fleshed out list of goals, but working on this blog more and reading remain on that list.

I also would like to improve my health and fitness. This year, I came down with what felt like cold after cold. I’m writing this right now sniffling and tired, actually. Thankfully nothing more serious health-wise, but it’s not like me to be under the weather so often and so I need to improve my immunity; maybe just wash my hands a helluva lot more, and take vitamin C. Fitness-wise, I want this to be an epic running year, and I’ll soon be choosing a few key races for spring and fall. I also want to incorporate a little more variety into my workouts, and in fact have already started to by going Spinning, taking a few classes at Studio Lagree and meditating using the app Calm (a gift from partnering with Capital One).

2019 is a fresh start. I still have much to get in order but I’m feeling good about climbing out of this rut. Life is fleeting. Even before Kobe died, I knew his time was near and so I made an effort to dance around the living room with him more often and let him cuddle as long as he pleased even if it meant I was trapped sitting or lying down when I had shit to get done. Nowadays,  I tell Mya and Billie Jean how much I love them every day and smother them with affection, and reach out to friends more, even if it’s just a quick text to let them know I’m thinking of them. The year will fly by in a blink of an eye. So let’s learn lessons from this past year, move on and make the most of 2019.

Wishing you a safe and happy new year, whether that’s out partying or at home and asleep before midnight!

Karen xo

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P.S. Here’s my #2018BestNine. The Chicago Marathon figures prominently (I mean, being on a Nike billboard is effing epic!) plus a few travel photos (Miami and Bowen Island) made into my most liked posts. By no means reflective of my year or what my real everyday life is all about, but we all know how Instagram is, but definitely some great moments from the past year that have helped shaped me into who I am today.

 

 

 

 

 

 

Leave a Comment December 31, 2018

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