Episode 29: Charlatan Charlie

Posted on June 18, 2022June 18, 2022 by Jenna

Hello runner friends! Welcome to episode 29 of Runs on Espresso, Charlatan Charlie. I dunno, I just like alliteration.

Warmup:
I don’t have anything for the admin corner. So we can skip our warmup today. Although I would not recommend skipping your warm-up for actual workouts.

Workout:
I have been meaning to cover today’s topic for a while. It’s been on my mind for about six months. And after my deep dive into ADHD followed by my diagnosis I think I know why. It’s something many people, well at least women, with ADHD struggle with. And I think many runners may also feel this way. I lucked out and get the one-two punch of being ADHD and a runner!

So what exactly is this topic?

Imposter syndrome.

But what exactly is imposter syndrome and what the heck does it have to do with running?! Per Psychology Today, you think you are undeserving of achievements, feel like a fraud, and struggle with self-efficacy, perfectionism, and neuroticism. Well now, doesn’t that describe a lot of us? Or just me?

Let’s break these down to how I feel as a runner and in the greater running community. Obviously, this doesn’t apply to everyone and I am not a psychologist nor did I stay at a Holiday Inn last night, so this is a total layperson’s viewpoint. Feel free to email me your thoughts! I’d love to hear other’s thoughts on this topic,

The first point… to think you are undeserving of achievements. I’ll start with my personal example for this one. Over a year ago I completed the Yeti Challenge, which is considered an ultra. Ever since I have struggled with calling myself an ultrarunner. Yes, I did the work. I trained. And I completed the Yeti. 31 miles over a 24 hour period. But I feel like since I did the Yeti Challenge and not a race all at once it should not count.

I’ve talked to other ultrarunners and they ask, did you run 31 miles? Yes. Did you do it all in the 24 hours? Yes. What did you do between segments? Rest, ate, slept, and prepped for the next segment. They say that is exactly what happens during an ultra. Although I’d argue not during a 50k, maybe a 50 miler. But see? There’s my imposter syndrome rearing it’s ugly head again!

I’m pretty sure I am the only Yeti Challenge finisher who struggles with calling themselves an ultrarunner. I still struggle with calling myself an ultrarunner which is part of the reason I want to finish a real ultra eventually to quell this issue.

I see a lot of people who will say they finished a 5k (or whatever distance) but I didn’t run all of it. They don’t feel it counts as a running race if they stop or take a walk break. Like the achievement doesn’t mean as much if they walk some. This is definitely something I see with beginners. And sometimes they get discouraged and give up. When I first started I struggled with this a bit because I would do the run/walk method as needed. During my very first 5k I had to take a walk break because it was 12 degrees out and my asthma was causing some struggles. I still finished the race. I did my best. For that day. And that is really all we can do.

So if you struggle with thinking of yourself as a runner because you walked during a race? I hear you. I see you. But you know what? You’re a runner. You deserve all the HELL YAHS for finishing that race! You decided to take on a challenge and YOU DID IT! You rock! You are a runner, even if you take walk breaks. Hell, I still take walk breaks when I need them!

Ok, now for point two. You feel like a fraud. Maybe you think you aren’t a real runner because you don’t look like a pro or a mile takes you 15 minutes or more. But guess what? If you run, even if it’s only down the block, you are a runner.

I’ve been running regularly since 2011-ish and I have had those fraud moments. Most recently started back in October and what inspired this podcast. In October I did my first marathon. Virtually. Oh boy, that in and of itself should be a HUGE deal but I did the virtual Boston. And they sent me that beautiful yellow addidas running shirt.

For the longest time that shirt sat in my closet. Taunting me. Teasing me. I didn’t want to wear it. Because what would others think? Would they think I flew to Boston, ran heartbreak hill, and crossed the line on Boylston Street? I mean, I ran A marathon but not THE marathon. I received the unicorn medal but it still felt weird to wear the shirt.

Because I ran alone. And no where close to the official route. Hell, my route was flat as fuck. Because where I live is completely flat. Although it was also hotter than Boston. Our low was their high.

But still I didn’t want random strangers driving by and thinking I ran in Boston.

Eventually I realized it didn’t matter and I started wearing the shirt, even though I felt weird every time I pulled it on. For a while, I felt like a fraud when I wore it. Eventually, those feelings subsided and I didn’t think about it as much.

Have you ever felt like a fraud during your running career? I know many people don’t like virtual races and don’t consider them as real races. I do but I can see where others come from. Some runners won’t use their PR or PB if it isn’t a quote real race unquote. I figure, if you ran it in training, for fun, or a virtual race you still ran it. So you can still count it.

Ok, moving on to point number three. Struggling with self efficacy, perfectionism, and neiroticism. First off, we need to talk about what self efficacy means. The best way of thinking about it in running is, do you think you can do the things necessary to reach your gaols? Can you get up every morning and go out the door? Can you do the warm ups, the speedwork, the diet, the cross training, whatever to be successful in your running.

What does this have to do with perfectionism? Well, if you’re like me it can be an all or nothing mindset. Well, I already fucked this up, might as well go off the rails! I used to do this. If I missed a workout? I’d give up and try again the next week, month whatever. If I ate a few cookies, I’d eat all the cookies because what the heck! I’ve already messed up! I have seen many, many people do this when it comes to diet and fitness. We need to remember it is not all or nothing.If we mess up one day, one meal, we can get back on track the same day. We don’t have to throw in the towel. It’s taken me a long time to realize and adjust. It won’t happen over night but it does help to acknowledge it and try to make those little adjustments.

And now, the last part of that neuroticism. That self doubt starts to creep in, the anxiety ramps up, and those negative thoughts start to pop in. You missed that run so you won’t be able to finish the race. You had to stop early. You must suck. Again, I’ve been there. I’ve slowly learned to acknowledge those thoughts and then let them go. They don’t help. You don’t suck. A missed run or two isn’t going to implode your training. Heck, I’ve barely trained for half marathons before and still was able to finish. I changed my strategy to run what you can, take walk breaks if needed, and most importantly HAVE FUN! I wouldn’t recommend this for distances longer than a half but if you run fairly regularly most of the time and have done whatever distance enough it won’t matter if you aren’t 100% trained.

I think sometimes we may even sef sabotage ourselves because we don’t think we deserve whatever running achievement we are going for. I have done this. And I probably did it with my first attempt at a 50k. Remember how I said I ran a virtual marathon, alone this past October? Well, that was probably my billionath attempt at a marathon. I registered officially for an inperson marathon at least three times, dropping distances each time. I have started marathon training more times than I can count outside those three registrations. Twice I had real health issues that I had to deal with but the rest? I let my training fall apart. Most of it due to being tired. A lot relating to anxiety.

My first attempt at a 50k? I got glutened early on. Then I had some weird back pain. Was some of that in my head? Could I have done the 50k and still finished? Probably but I chose to step down in distance because ANXIETY.

Most recently? I’ve been trying to lose weight/fat. Each week I weigh in. I do measurements at least once a month. The weight keeps going up and down. I got off track with weight lifting then I had some crushing fatigue, like I barely could make it through the work day let alone get in any workouts. The fatigue has subsided but I’m struggling to get back to my routine. I keep thinking, why does it matter if my weight isn’t going down? Even though I know how weight loss isn’t linear. I know results will vary yet I sabotage myself and stop doing the things I know work.

So how do we get over feeling like we aren’t real runners? How do we shake this imposter syndrome?

I’ve mentioned a few things throughout. The first thing to do is acknowledge your expertise and or accomplishments. Did you finish the race? Yes? Then that’s it. No buts. You did it. You have earned it. No matter what your brain tries to tell you. Second, don’t compare yourself to others. I know, I know. This is hard too. I find myself struggling with this from time to time.

You don’t know what someone else is doing 24/7. You see their highlight reels online. If you find yourself comparing? The best thing to do is remove yourself for the time being. Does strava make you want to run more? To run harder because you saw someone else ran further/faster/whatever? That’s a you problem, not a strava problem. Log out. Delete the app. Apps should be about cheering each other and lifting others up.

I don’t go on Strava or Instagram to compare myself. I don’t know where they are in their journey. Hell, sometimes I don’t even know where i am on my own journey! You don’t know if they were able to run that far because they’ve been increasing their distance for years or because they have had a death in the family and running is the only way they can cope for the moment. You may not know if they work from home and can use the extra time in the morning to fit in more miles than when they used to have to commute. There are so many factors we just don’t know.

For me, I have found the more I say to myself or others I’m an ultrarunner or the more I wear the yellow shirt the more i think I deserve it. It takes time. You aren’t going to stop thinking you’re a fraud over night. Same with comparing yourself to others. It won’t stop overnight. It probably won’t ever completely stop. I still will catch myself thinking how great it would be if I had as much time as someone else to work out. Or how they don’t have celiac disease/asthma/whatever so that’s why they can go to the gym and do more than I can. Those thoughts still try to pop in my head but I push them aside. I much prefer to support my fellow runners and cheer them on instead of comparing myself.

You are going to stumble. You will probably fail. But guess what? So does everyone else. You need to remember that no matter what, you’ve put in the work. You rock and you will conquer whatever it is you are tyring to do. Even if, like me, it takes you 107 tries to finish a marathon. Be relentless. Keep going, even when it’s hard.

I’ve been wanting to journal more, maybe I will start writing about my self-sabotage and imposter syndrome feelings. It might help me keep on track better! I can pretend I am my own sports psychologist. Maybe there are some good prompts out there to help with this. I will have to look into and get back to you in a later episode. Do you journal about your fitness like this? Does it help? I’d love to hear if you do and what prompts you might use.

Let me know, do you struggle with imposter syndrome? What is your best tip to overcome those feelings?

Cool Down:
My library hold from March finally became available! I finished Run, Rose, Run in about a week. It was long but a fast read, as many James Patterson books are. There were a lot of mysteries with each characters. I felt the pace of the book overall was good. The first third felt about right, the middle slowed a bit, and the ending wrapped up fairly quickly. Now I have to go see if Amazon Music has the matching Dolly Parton album. Or maybe not because as I was reading the lyrics in the book I kinda put them to my own rhythm and music.

We aren’t even gonna talk about the Suns. On to WNBA! Let’s go Mercury! And I guess baseball.

Anyone have summer travel plans? We are planning to hed up to Sequioa and Kings Canyon National Park this summer. We were supposed to go pre-covid but I broke my leg in Yosemite on day one of that vacation. We attempted during covid but they kept opening then closing campsites. So this is the year!

And I kinda want to do Vegas, again. I want to hang out in a cabana by a cool pool.

Spiel:
Enjoyed this podcast? Give it a rate, review, or share! And if you want more, be sure to subscribe for future episodes!

Have an idea for an episode? Email me at jenna @ runsonespresso.com

Find me on social media at runs on espresso on tiktok and twitter. Runs _ on _ espresso on instagram and facebook.com/runsonespresso1.

Read more about running on runsonespresso.com
Music by LesFM on Pixabay.

This podcast will always remain free. If you are feeling generous and would likt to help cover some of my costs or buy me a cup of coffee? Find me on ko-fi https://ko-fi.com/runsonespresso or send through Paypal: palegreenstars9@gmail.com

Episode 28: It’s a track workout!

Posted on June 18, 2022June 18, 2022 by Jenna

I don’t have the transcript for this one. I don’t know what happened to it.

Runs on Books Catch Up

Posted on June 18, 2022July 12, 2023 by Jenna

Back in February, I decided to stop doing book reviews because no one seemed to care. But I miss my book posts. Thankfully I haven’t read much in the past few months. According to Goodreads, I am four books behind on my annual goal!

Book links are Amazon Associate Links. I may receive a commission if you purchase the book.

March

Thriving with Adult ADHD: Skills to Strengthen Executive Functioning by Phil Boissiere
⭐⭐⭐⭐/5

I was diagnosed with ADHD in March. I read this book to learn a bit more. It was well-written but most of the stuff in there were things I was already doing. I feel there is always something to take away and I would recommend this book to those newly diagnosed.

The Creative Habit: Learn It and Use It for Life by Twyla Tharp
⭐⭐⭐⭐⭐/5

I absolutely loved this book but I have been a Twyla Tharp fan ever since I can remember. It was well written and explores creativity. It isn’t only about dance but of course, she speaks about a lot of her experiences that involve dance. It was fun learning more about her process and how she came to create some of her famous dances. There are also lots of activities to help you be more creative. I would recommend to those looking to boost their creativity.

Little Fires Everywhere by Celeste Ng
⭐⭐⭐⭐⭐/5

Oh boy! This was quite the book! I absolutely loved it and look forward to reading more from Celeste Ng. It was very well written, interesting, and a page-turner. This one went back on my shelf because it is one I would re-read. I would definitely recommend this one to everyone. I haven’t watched the Hulu series yet but it is on my list.

The Wedding Game by Meghan Quinn
⭐⭐⭐/5

This was a cute romantic comedy. I read it quickly and enjoyed the characters. It was your typical rom-com of girl meets boy, girl hates boy, girl falls in love with boy. I gave it three stars because it was pretty formulaic but the characters were fun. I would recommend to people who like romcoms.

April

This is where I slowed down a bit and focused on some fiction to try and get my groove back!

My Money My Way: Nine Foundations for a Financially Fulfilled Life by Kumiko Love
⭐⭐⭐⭐⭐/5

My Money My Way was an easy read. Kumiko Love shares her journey, and others, journey to financial freedom. I am probably biased, as I’ve followed her for the past year and use her system (a lot of which I was already doing before I stumbled across her) but it just makes sense to me. I have read other financial/budget gurus and I don’t connect to them or agree with their philosophies. Love’s philosophy aligns with my own. I would recommend the book, her website, and youtube.

The Guest List by Lucy Foley
⭐⭐⭐⭐⭐/5

Who doesn’t love a good locked-room mystery? Or in this case a secluded island mystery! I would say it is similar to And then there were none by Agatha Christie but only because they both take place on a secluded island with limited access. The Guest List kept me guessing a little longer than most mysteries.

The Book of Cold Cases by Simone St. James
⭐⭐⭐⭐⭐/5

Where to start? I was so excited to get this new release from the library. I read The Sundown Motel in late 2020 and fell in love with it so when I saw St. James had a new book coming out, one with a paranormal aspect and a true crime podcast I knew I had to read it and I WAS NOT DISAPPOINTED. Ugh, I loved it. I wouldn’t say it’s for everyone but those that love paranormal aspects would love it!

May

May was… rough. I read one book! But tried to keep reading a few others I’m in process of reading. It clearly did not go well!

Run Rose Run by Dolly Parton, James Patterson
⭐⭐⭐⭐⭐/5

I put this on my hold list as soon as it came out because Dolly is a national treasure. I had to wait weeks, months to get my greedy little hands on it. Then I remembered how long James Patterson’s books are. But then I remembered that his chapters are like one and a half pages long. 🤣 I flew threw this book. It got a little slow in the middle and seemed to wrap up quickly but overall it was a good read. I kept trying to figure it out and it took me pretty much until it started to unravel to figure out. I would recommend this to people that like Patterson’s Alex Cross series or who love a mystery/thriller book.

How do you get your groove back when you’re in a reading slump? What have you been reading lately? What would you recommend?

Sometimes I do booktoks. I’d love if you followed me on TikTok!

Summer Movement Challenge

Posted on June 2, 2022June 3, 2022 by Jenna

Let’s get moving this summer!

We all know we should probably move more. But we get busy, wrapped in work or other responsibilities. We want to get out and go for that walk but those emails need to be answered. Our gym membership is gathering dust but you gotta run the kids to school, sports, and the pool.

This summer, let’s do things differently.

Let’s set aside at least 15 minutes each day from July 4th through September 5th and get moving! If you want to do more, go for it! But the main goal is to get some intentional movement in each day. And no, cleaning your kitchen doesn’t count. But deciding to have a 15-minute dance party with your kiddos does!

Whether you decide to run, walk, practice handstands, or roller skate, pick an activity and shake your booty!

You can do something different every day or go for a mile walk each day. Can you keep moving and not break the streak?! What happens if you miss a day? Honestly? Nothing. No one will know but you! Unless you decide to talk about it.

How can you participate?

Get your Summer movement tracker .
Decide each day to do at least 15 minutes of dedicated movement.
Optional: POst to Instagram and tag @runs_on_espresso and/or use the hashtag #runsonespresso
Cheer your fellow movement challenge participants on through the #runsonespresso hashtag.
Lastly, and probably most importantly, HAVE FUN!

How will you get your movement on this summer?

Top Tips for a National Park Trip

Posted on May 26, 2022 by Jenna

Summer’s here. Well, for some of us but I digress. It’s here or will be soon and that means it’s time to pack up the family station wagon and head out on the road! Oh, wait, we aren’t in a National Lampoons movie so maybe we are packing up the family SUV and hitting the road with fewer bumps along the way with these top tips for a National Park Trip.

Many of us will be heading to the great outdoors. We will take the kids to show them the wonder that is nature. Whether they like it or not.

But how can you make sure you don’t end up like the Griswolds? Here are a few tips to make sure your trip to a National Park goes off without a hitch!

Research:
1. Once you’ve decided which park you want to see, head over to their website and read through the Plan Your Visit section. It is full of great information!
2. Be sure to find out how much the entrance fee is. It will vary by park. If you plan to visit a lot of parks throughout the year consider grabbing an annual pass.
3. Start googling. Many people have already been to these parks and many have written about their experiences.
4. Decide what your must-sees are. Some parks are huge and depending on how much time you have at each one, you may not be able to see everything on your first visit.
Determine what you want to do:
1. Are you going to camp? Head to recreation.gov and make a reservation!
2. What about hiking? What level is everyone at in your group? Check out the trails and ratings ahead of time. You don’t want to head out for an easy 1-mile walk and realize you are on a six-mile strenuous loop!
3. If you are taking your pet, what can they do? Most National Parks only allow doggos on paved areas so make sure you check that before lil Fido comes along.
4. What gear will you need for camping or hiking?
Once you arrive:
1. Head to the visitors center.
2. Grab your maps and check on any info on park conditions. Some roads or trails may be closed for various reasons!
3. Watch for wild animals and keep your distance. Check the park and campground for tips on the area’s local wildlife. And never approach them! Admire from afar and get a good telephoto lens for your camera
4. Respect the land. Do not go off-trail. Pack out what you pack in. Take only pictures and leave only footprints.
5. Be respectful of other visitors as well. Many parks are crowded in the summer. It may be hard to find a spot to park at the main attractions. If you can’t stop safely to take a photo, keep moving! You can circle back later and see if there’s a spot to park.
6. Always have extra water and snacks. You never know how the conditions may affect you. You don’t want to become dehydrated or stuck somewhere for longer than anticipated.
Lastly… HAVE FUN!

Leave your top tip for a National Park trip in the comments!

Headed out on your summer adventure? Be sure you don’t forget anything with a handy, dandy checklist! !

You Don’t Have to be a Pro

Posted on May 26, 2022May 21, 2022 by Jenna

Recently Honey Stinger came out with their You Don’t Have to be a Pro campaign and it got me thinking.

Of course, their campaign is focused on their product but I think we can apply this to our running or fitness in general. Because let’s be real, anyone reading this blog probably isn’t a pro.

But the idea behind their campaign is, that you are out there rocking your workouts and you need to properly prepare and fuel too. Just because you aren’t getting paid the big bucks or any bucks in my case, you still need to take care of your body!

I think many of us get caught up in the “I’m not fast enough” or “I need to do X before I can do Y”. We think we have to be a certain weight or run a certain pace. We don’t. We only need to get out and have fun! You can be serious about your training and still have fun.

As non-pros, we usually have to figure out for ourselves what we need to do. Some of us may hire coaches or have a trainer at the gym who can guide our workouts and maybe a dietician or nutritionist who helps with food. But most of us? We get by with our own research.

We can read books, blogs, and articles until we are blue in the face. We can watch videos or listen to podcasts while we work. But what good does it do if we don’t put it into practice!

Without some professional guidance, we are left to our own devices.

We start out reading articles or blogs. We watch a few videos or listen to some podcasts. We figure out maybe we need to add a smoothie after our run. Or lift some weights. We want to run longer, but do I need to hydrate or fuel? We start to experiment.

We find what works for us.

We may not be professionals. We may not have the resources they do. But we have the heart. We have the will. We push ourselves and try to be a little bit better each day. You don’t have to be a pro. You just need to be you.

What is your favorite resource for fitness and health? Do you have a favorite book or podcast? Is there a person you love to follow on social media? Drop them in the comments and maybe we can all find a new favorite!

Have you listened to my podcast, Runs on Espresso, yet? You can find it here or anywhere you listen to podcasts. This week’s long-run episode is all about imposter syndrome, which kinda goes with this blog. Synergy. Or good planning on my part. 😉

20 Ways to Use Your Weekly Note Page

Posted on May 19, 2022May 13, 2022 by Jenna

Every planner has note pages somewhere and often we stare at that blank page and have no clue how we are going to use it. You may leave it blank. You may try something new every month. Or maybe you stick with what you’ve always done. But if you use an EC Daily Duo you now have a weekly note page.

How the heck are you going to use that page?!

Don’t worry… I got you! I’ve put together twenty, yes twenty, ways to use your new weekly note page! And if you don’t have a daily duo? You can still use these! You’ll just have to figure out where. Some would work well in your monthly notes pages, others in a separate notebook.

Many of these will have many ways you can set them up. Hopefully, this will give you some ideas to get started! The first 13 have mock spreads I made. Click through the gallery to view each one.

Goals – There are several ways you can set up a goals page for each week. You can create eight blocks and each block can be a goal category (fitness, family, work, etc). You can have either eight goal categories or you can do four categories on the left-hand side of the page and use the right to list action steps for each goal. You can also use seven of the boxes for Monday through Sunday with tasks you want to do each day. The eighth box can be a weekly review, weekly win, setbacks, inspiring quotes, or items to move to next week.
Weekly overview – Many people miss having a weekly view in their daily planner. Now you can make your own! You can run your days of the week either across the top or down the left-hand side. Things you may want to include for each day: daily priority/top three, notes, shopping or errand list, dinner plans, and bills due. Making your own overview means you can customize each week (or day) as you need it!
Meal planning – You can split the page in half. On the left-hand side, fill in your meals for the week and on the right, you can list any items you need from the store and prep work you need to do. I like to note when I need to take the meat out to defrost.
Budgeting – track your weekly spending and expenses. If you follow a budgeting method, like budget by paycheck, you can make the notes page your paycheck budget tracker. You can track your bills or business income and expenses. Or if you have a special occasion coming up, you can use the page to track your budget! Having a birthday party? Track what you’ve saved, what you’ve spent, and estimate what else you need to spend.
Content planning – You can do your weekly post schedule with the days of the week down the side and the platform across the top. If you’d rather plan out a specific blog post or video you can create a checklist, brainstorm, and note sections.
Habit trackers – You can easily make a checklist with your habits down the side and the seven days across the top or use stickers and stencils to keep track of all those daily habits in one spot!
Cleaning checklist – If you have a weekly cleaning system you follow, create a checklist on your notes page! Divide the page up into seven days and add a little checklist of tasks for each day.
Fitness tracker – Keep your weekly fitness goals and priorities in one spot. Compare your planned activities to your actual activity. Track your weekly water intake, mileage, and macros!
Vacation planning – Have a big trip coming up? Use a weekly note page to keep track of all the important details like flight and hotel, places you want to go, and a list of what you still need to do.
Project planning – Write out your work or school project with the due date, budget, objective, action plan, things to do, materials needed, notes, and key dates.
A Currently… spread – keep track of everything you are currently doing.
Home Improvement – Maybe you have a fixer-upper? Or you just have some things that need to get fixed around the house. This could also be used for a spring/fall deep cleaning. Make a spread with each area of your house and list out what needs to get done there.

The next set of ideas is fairly self-explanatory and I did not make sample spreads of these. You can use your imagination.

Weekly wrap-up or memory keeping – write down how your week went, your wins, or fun memories.
Brain dump – jot down what’s on your mind or things that don’t fit elsewhere in your planner.
Event/Milestone/Celebration – Have a big event? Reach a big goal? Recognize it in your planner! Make a fun spread celebrating you.
Master to-do list – write down all those tasks you need to do this week but don’t have a specific day it needs to be done. Think bujo style. You can mark them complete, in progress, or migrate to the next week.
Shopping or errand list – have a lot of errands this weekend? Start your shopping list with everything you know you need and add throughout the week as other items come up.
Journaling – write one or two lines for each day.
Gratitude – list three things each day that you are grateful for. Challenge yourself to not repeat something during the week!
Order tracker – write down what you ordered, when, and from where then update with the date shipped and expected delivery date. You could also include what you paid and the tracking number.

Bonus idea: When we get to the busy holiday season, use your weekly note page to track holiday planning, decorating, and gift tracking!

How do you plan to use your weekly note page? Drop it in the comments so we can get a few more ideas percolating!

Love to plan? Join the Runs on Planning group to share your spreads and ideas on how to use your planner!

Tips for Making Celiac Disease a Little Less Stressful

Posted on April 28, 2022April 27, 2022 by Jenna

Having a medical condition that requires a strict diet can be stressful. It makes normal everyday tasks, like grocery shopping or going out with friends, difficult. And traveling? That’s a whole ‘nother level of stressful!

Going grocery shopping can take longer when you have to be gluten free. You know you can trust certain brands but everything else? You need to read the labels, even if you previously were able to eat something because companies love to change ingredients, formulas, whatever. It can feel like an insurmountable task each week. And then you look at all the gluten free breads and realize you are paying over $7 for a loaf of bread that is as close to gluten as you’ve found. But you can’t just give up bread!

How can you reduce the stress of grocery shopping?

You can’t avoid it. Well, I suppose you could have your spouse/partner just do it all. Or do it all online if it helps but if you gotta go to the store, let’s figure out ways to ease the pain of grocery shopping!

Meal planning is a great way to know what you need to get at the store. Meal planning can be as simple or complex as you want it. A very simple meal plan is to decide on a meat and vegetable or another side for each night. For example, Monday you will have chicken rice bowls and you know that will last two days then on Tuesday you’ll make hamburgers and fries. You know you will need to have on hand chicken, rice, frozen vegetables, hamburger, buns, cheese, etc. If you can, make recipes or meals with similar ingredients. Want onion on your hamburgers? Use half for the rice bowls and the other half for burgers!

Then start a list. You did your meal plan, and checked what you already have so start with the meal plan ingredients you need. Then add your staples like milk, eggs, etc that you are low or out of. Having a list will help you remember what you need and keep that impulse buys down. Sometimes it’s even useful to write what items or flavors you have on hand already so you aren’t buying ham lunch meat when you already have ham at home.

Shop your ad and coupons. Most stores offer digital ads and coupons so check those before you leave the house. You can even make your list and meal plan for the week based on what is on sale or which coupon is the best. And don’t be afraid of store brands! Many of them are as good as the name brands at a lower price. Does your store have a free rewards or member program? Be sure to use that as they will often send you personalized coupons for items you buy a lot.

Don’t be afraid to grab frozen vegetables and fruit. Frozen vegetables make easy dinner sides and fruit can be tossed into a smoothie or thaw to eat. Plus, frozen doesn’t go bad as fast as fresh and it is as nutritionally good for you! Or maybe you prefer canned goods. It doesn’t always have to be fresh to be good for you.

So you got your groceries. Now your friend called and wants to grab a bite. What do you do?!?

First, don’t panic. It’s hard but with some research and talking to restaurants, you can find places to eat within your comfort level. The Find Me Gluten Free app is a great tool with many restaurants listed and reviews from users. Google can also help find places.

Start by reviewing their menu online. Do they have a separate gluten free menu? Do they indicate dishes on their regular menu that are or can be gluten free? Make notes of questions you may have about the dish. If you aren’t comfortable showing up and winging it give the restaurant a call. Talking to someone may help your comfort level. If the person answering the phone doesn’t know or isn’t sure don’t be afraid to ask for a manager. And if all else fails, skip this place and move on to the next!

As for traveling? Well, check out the post Gluten Free Travel.

How do you deal with the stress of eating while celiac? Drop your tips in the comments!

Be sure to head over to Facebook and “like” Runs on Espresso to see when new blog posts go up!

Episode 27 – Take Care of You

Posted on April 25, 2022April 24, 2022 by Jenna

EPISODE: 27

INTRO

Do you remember the first time someone talked about your weight or body? Or maybe when you realized you didn’t look like the people on TV or in magazines? I’m guessing it probably happened at a fairly young age. I remember being around middle school age when I started to hear schoolyard teasing and noticing who got to be on tv and magazine covers. It was also around the same time I started to compare myself to others, especially in dance class.

At least in the US, it feels like we start to obsess about body image at a young age. We are bombarded daily with social and cultural expectations on how we should look, especially as females. Our media is constantly showing thin celebs with headlines like, “She dropped all the baby weight in just weeks after birth!” or other things that can be difficult for the average person who has a full-time office job, household responsibilities, children, and whatever else we all deal with. It starts to create unreal expectations.

If you haven’t figured it out yet dear listeners, today’s topic is body image. Take this as your trigger warning and stop listening if you aren’t sure you can handle it.

MAIN CONTENT

But what exactly is body image? Per Wikipedia it is a person’s thoughts, feelings, and perception of the aesthetics or sexual attractiveness of their own body. So basically, how you feel about your body which can change from day to day or even by the hour. How we feel about our bodies is complex.

Our thoughts about our bodies can come from many different influences. Did you grow up in a house with a mom who was always on a diet or criticizing her own weight? Maybe she eventually started to discuss your weight as well. Little comments like do you really need to eat that or that style doesn’t look good on your because of your stomach will stick in your brain.

Maybe you had a dad who wanted you to put on muscle and “be a man”. Sorry, as a woman I don’t really know the male experience when it comes to body image and can only make assumptions based on what I have seen and heard. It seems a lot of men’s body image stems from being strong or being athletic. If I’m wrong or you had a different experience, please reach out and let me know. I can always do a follow-up to address this area more.

Like I mentioned in the intro, a lot of our early experiences will influence how we feel about our bodies later. Were you teased for being the tallest or getting boobs first in school? Those experiences will stay with you. I was always one of the heavier girls in dance class but when looking back I wasn’t fat but I felt large when standing next to others in only tights and a leotard.

Other big influences include media, societal and cultural expectations, and more recently, social media. I lump these all together because they are branches of the same tree. We are constantly seeing images of younger, thinner women or men with a six-pack. When we don’t look like those images it can affect our own thoughts on our bodies. There are hashtags like thinspo and sayings like nothing tastes as good as skinny feels that seem to encourage eating disorders.

I felt dirty googling to research some of these sayings. Many of which I would not even want to repeat. I used the previous one because it’s one I’ve heard many times and assume many others have. Please do not go down the thinspo google rabbit hole. It’s very sad to see the sayings and photos and my heart aches for people that feel they need to follow them.

Back to societal expectations. If you’ve belonged to a gym or been around any sort of fitness community I’m sure you’re aware of the new year newbies. Personally, I always thought it was awesome to see a whole new group of people working out at the gym come the new year. But I would always hear people bitching about it and looking forward to March when the gym was “back to normal”. It always feels so mean to be excited for people to give up on the gym or whatever new workout they are trying.

Many people don’t want to join a gym because they feel they aren’t fit enough or don’t have the body for the gym. They feel like outsiders. Gyms can be intimidating to someone who has never been to one. If you’ve never used weight machines or dumbbells you don’t know what to do and that can be hard to walk into that space. I was lucky enough to have weight training in high school so I’ve always felt comfortable there but I know many who did not have that option.

I know, most gyms have trainers that can help but every time I’ve joined a gym they walk me around and point out equipment and that’s about it. Maybe if you ask questions they will show you more but if you are already intimidated it can be hard. And then many times for more help you have to pay for a trainer on top of the monthly membership.

Other people have said they quit a gym and won’t join another because people have made them uncomfortable. People will stare. They will judge. And sometimes they will make asshole comments.

I don’t know how we can change that but I wish I did. I wish it was try that people at the gym are only there to work out and mind their own business. But we know that’s not true.

As a runner, I hear a lot of “I can’t run. I don’t have a runner’s body”. Many people believe to be a runner you have to be long and lean. But really, I’ve seen all body types at races and on the trail. I’ve been passed by people that are bigger than me, smaller than me, younger than me, and older than me. You don’t have to be thin to be fast.

Or the other reason people don’t want to run, especially outside in their neighborhood, is they don’t want anyone to see them. They think that their butt hangs out of the short shorts or their stomach jiggles too much. I mean, I have had those thoughts while running. And again, don’t tell me people don’t notice or care. They do. I’ve been honked and yelled at while running. I’ve heard stories of women being called fat or much worse by random strangers driving by. So yah, stop that. Do not honk (even if you think it’s encouraging, it more than likely scares the shit out of the runner), and do not yell at people running. Unless you are also running/walking and you say something like you go girl or you are doing awesome in this heat! Both things that women have said to me while out.

As I said above, I am not immune to body image struggles. In fact, I have been struggling a lot lately with accepting my body. I have had to go out and buy a size up in pants within the last few months and that is after resisting for quite a while. I didn’t want to admit I needed a larger size. But I got to the point that it was physically painful to wear some of my pants. And others I couldn’t even get on. I had to admit this weight was not changing any time soon and go buy new pants.

And don’t get me started on how the fit of clothes can affect your body image. I’ve always had a more curvy figure and pants never fit. In order to get them over my hips, they are too big at the waist. In order to fit the waist, I can’t get them over my hips. Most clothes are made for a specific body type and it’s not most people. And a lot of the cheaper clothes are not well made so you could be a medium or a large in the same shirt, just depends on if you got the one on top or bottom of the cutting process. Or you’re an 8 at one store and a 12 at another because women’s sizing is very arbitrary.

And like most people, I know what I need to do to lose weight or fat. I do a lot of those things but the weight doesn’t seem to budge. I know I need to do better and I know I am the only one that can change. I know I need to be more consistent. You know what else I know? Shaming someone, pointing out their weight or anything like that DOES NOT WORK. I can guarantee you that if someone is offering “friendly” advice, the person already knows it. The person already is trying to do something about it but there are many, many, many reasons why the person still hasn’t lost weight, some beyond their control.

And you know what else I know? Just because someone looks overweight doesn’t mean they aren’t healthy so the “I just want you to be healthy” people need to STFU and sit down. You cannot look at someone and determine their health.

It’s sad that some people can do everything “right” and still not live up to society’s image of healthy because they aren’t a size 2 or 4.

I have been struggling for a while with eating too many sweets, chocolate, ice cream, whatever. Like I literally could not stop myself. I would try to not eat the thing, binge. I would try to eat some of the thing, binge. It didn’t matter. I was sabotaging myself. I knew it. I was trying to eat healthily. I was running. And I started weight lifting again but I STILL COULD NOT STOP. This is something I’ve struggled with at various times in my life. Sometimes it was easy to control, other times it wasn’t.

Guess what? I got diagnosed with ADHD at age 41 and went on Adderall. Those cravings stopped. Now I can eat a serving of cookies and be done. Now I don’t always need an afternoon chocolate binge to get through the day. So yah, just because someone is trying to do the right thing and eat healthily and exercise it isn’t always in their control.

Our body image is also influenced by our emotions and mood. You can do all the right things and be feeling great and then eat some cookies and feel like you gained 10 pounds on your waist. Or you wake up after an amazing week of exercise and healthy eating, step on the scale and you don’t lose any weight. Or worse, you gained! What happens next? You can spiral. You can give up because why should I keep doing all the right things when nothing changes? You forget that change takes time. We don’t always see results immediately.

We can start to limit our activities or social meet-ups because we fear other’s judgment. We spent the past two years in a global pandemic not seeing many people. Maybe we put on some weight and are afraid to go to an event because you know someone will comment that you’ve gained weight. Should we care? No, but it’s hard not to especially when we’ve already beaten ourselves up about it.

I’ve seen people who will avoid going to the doctor because they know they will be put on the scale and told whatever their problem is it’s because they are overweight. The fucking doctor. People should be able to go to the doctor without fear of being judged by their size because again, not everything is related to their weight. Losing weight isn’t a magic cure-all.

So, how can we start to love our bodies?

We can start practicing body positivity. But what is body positivity? According to WebMD it means accepting and having compassion for your and others bodies.

But how do you do that? We’ve been trained to be critical of anybody outside of society’s accepted norms. It is never easy to change our habits and mindsets and this is no different. It will take practice to become better at accepting bodies as they are.

First, focus on what your body can do. Appreciate that your legs can run, even if it’s a 14-minute mile. Love that you can lift those weights, even if it is a 10-pound dumbbell. We get to do these things. Find gratitude in your workouts.

Second, negative thoughts are going to happen. When they do, notice them and recognize them for what they are – unhealthy or rigid standards set by society. And don’t beat yourself up for slipping up! Because it will happen. Acknowledge, reflect, and move on.

Diversify your media. Look for tv, magazines, and social media accounts that are not your typical cardio bunnies and dude bros. That mom over 40 that’s just trying to keep her stress down? Follow her. The dad that wants to lose weight so he can keep up with his kids? Follow him. Healthy bodies and minds come in all shapes and sizes. Seek them out. Realize that looks do not equal health.

And lastly, take care of you. This is probably the most important step. You can’t be healthy, mentally or physically, if you aren’t looking out for yourself. Be active. Whatever that means for you. The best is a mix of cardio and weight-bearing activities but that covers an entire spectrum of things! Enjoy dancing? Hit the floor! Nature walks? Yesssssssss. It doesn’t matter what you choose as long as you enjoy it and you actually do it. Eat healthy. Everything in moderation. 80/20 diet. I’m not gonna tell you to eat a fucking boring salad every night and forgo chocolate. Just find the balance. And go to fucking bed! I bet you need more than you are getting, most of us do. No more late-night Netflix binges. Take a nap on the weekend. However, you do it just get more rest!

None of us are immune to body image issues. We can all do better at being kinder to ourselves and others. I know I need to be much kinder to myself and I am working on it. Do I still look at myself in clothes and think ugh I need to lose weight? Yup. Do I recognize when I’m doing it and try to correct myself? Ummmm… sometimes. I’m gonna keep on working on not judging myself and instead push a little harder in my workouts. And making sure I’m eating well. I’m going to keep finding social media accounts that are diverse and inspire me to keep working on my own body image.

What are you going to do to help improve your body image?

COFFEE CORNER

Omg, I forgot coffee corner last episode! Did you miss it or nah? Should I keep doing it? For this week I’ll go ahead and do it. But seriously, let me know if I should drop it.

I’m thinking about creating a true crime podcast called Only Joggers Find Bodies. At first, I would focus on cases that got me interested in true crime as a child and are from my home state of Wisconsin. I originally had these in blog format but I think I’d like to see (hear) them as a podcast.

What do you think? Would you listen? Are there too many true crime podcasts already? Or should I keep it under Runs on Espresso and add a second podcast each or most months?

WRAP UP

Ok, that is all I have for this week…

If you enjoyed this podcast, be sure to give it a follow. New episodes will air monthly on the last Monday of the month. I plan to keep this schedule for a while since I have so many other things going on. In the meantime, you can find me on Youtube, Twitter, and TikTok at runs on espresso and Instagram at runs_on_espresso.

If you like this podcast, I’d appreciate a rate and review wherever you listen. And be sure to share it with anyone you think might enjoy it.

If you have a show idea, something you’d like to hear more about, drop me an email at jenna@runsonespresso.com I look forward to hearing your ideas!

Until next month, I hope your runs are as strong as your coffee!

How to Pick Your Planner

Posted on April 21, 2022April 24, 2022 by Jenna

How do you decide what planner is right for you? Picking your planner is a big deal because you are gonna be with it for a year!

The struggle is real. And with launch season upon us, it can be hard to figure out what you need. Or want. Which can be two very different things.

There are many planner brands and this guide will focus on Erin Condren’s Life Planner but the concept can be carried over to other planners. The sizes and layouts may be slightly different but you’ll know what to look at when launch time comes around. You’ll know what you want and not panic buy something you won’t use and love.

Where do you start?

There are three main things to consider when picking your planner.

Layout – are you a weekly or daily person?
Size – 7×9 or A5
1. If you choose A5 do you want a coil or rings?

Let’s start with size because the size you want or need may change the layouts available. For example, Erin Condren does not offer a true vertical or hourly in an A5 but other companies do.

Most 7×9 planners are on a coil and you can’t really add to your planner. The larger size is great if you need more room. It’s also perfect if you leave it on your desk or counter. It can get a little bulky to carry around. Although with the vegan leather folio, you almost want to show it off!

A5 can be on a coil or rings. With rings, you can add different inserts or get your own punch and add whatever you need. If you write large or have a lot to put in your planner, A5 may be too small for you. But if you want something to carry in your purse? The A5 coil would be perfect. A5 rings, depending on the folio you get, may also be a good size to carry around. Some rings folios can get quite bulky.

Ok, got your size figured out? Great!

Now, what do you need? Are you a weekly or daily planner? There are pros and cons to each. A weekly layout will allow you to see your entire week at a glance but you may not have room to fit everything you need in a day. A daily gives you plenty of space but you lack that weekly overview.

Weekly planners include vertical, horizontal, and hourly. With EC, the A5 does not come in hourly. New this year is the compact vertical. Other companies do have A5 hourly and vertical layouts. And if you get rings, you can grab all the different inserts to try!

Vertical

This is the EC flagship. Available in the 7×9 coil. Each day gets three boxes. You can organize them however you need. Examples would be morning, afternoon, evening or work, home, to do. If you have kids you could do kids, work, home. It’s very flexible and can be changed daily or weekly.

Compact Vertical

The new kid on the block this year at EC for A5 fans. Each page is divided in fours and has what looks like 12 lines per section. Monday through Thursday is on one page and Friday through Sunday with a notes section on the other side. It looks a bit like a cross between vertical and horizontal. This would be great if you have a lot of tasks instead of meetings or appointments. It could also be a content planner. There are a lot of possibilities with this layout! You can also get to-do or hourly washi and personalize each day as you need!

Horizontal

The traditional planner layout, at least in the US. Each day goes across the page. All horizontal layouts have lines across while some will include a blank box on one side of the day. Horizontal is great for memory keeping or tracking your fitness.

Hourly

Another traditional layout. Perfect if you have a lot of appointments or meetings. It’s also great if you like blocking out your time. The biggest drawback is if your day doesn’t line up with the preset times.

Daily

New this year in the EC daily duo is the note page after each Sunday. You wanted it and they listened! This page is great for weekly planning, list-making, brain dumping, or even memory keeping! Plus it keeps each day on the same side every week. Monday will always be on the left and Tuesday on the right. It does put Saturday and Sunday on different pages but you get a blank page next to Sunday every week.

If you are getting an EC this year, this handy chart will help you see what options are available in what size, layout, and design. It makes picking your planner a breeze!

What planner(s) are you getting come launch day (or later this year if you don’t need the July start)? Let me know in the comments!

I plan to get the A5 Agenda Daily Duo for the July start.

For a January start, I think the A5 coil compact vertical would be perfect for my work planner. And I’ll stick with the 7×9 vertical as my content planner.

Using this guide you’ll have picked your planner before launch day. EC Insiders will have early access. Not an Insider? Sign up today with my referral link and you’ll receive $10 off your first purchase! I will receive Insider points if you order.

Photos from Erin Condren website.