I tell myself I’ll get used to it. But I don’t get used to it though. It sucks every time I use it. So I never end up using an exercise bike for more than two weeks.

The treadmill sucks too. Standing in the same place and walking for what seems like eternity. Usually giving into boredom or flaming calves when I decide to put some oomph into it.

Ellipticals are just as boring, after you get over the initial, “Ooo! It’s like I’m walking on the moon!” phase. Stair steppers make my knees feel like they’re going to explode. I haven’t actually tried the Jacob’s Ladder, but then again I’ve only ever seen it at one gym. It’s like a stair master, but ladder rungs on an angle instead of straight up and down. When I did consider using it, I imagined it becoming monotonous after about the fourth “floor” of climbing.

I have yet to find a cardio machine I’d like to use. What do you do when you hate cardio machines? You don’t use them.

Cardio is not necessary for weight loss.

Seriously. Have you ever looked at the “calories burned” counter on the machine? It’s barely anything. You’re not burning off that jelly donut on the exercise bike. You’re not “burning extra calories,” either. What you’re doing, is strengthening your heart.

That’s why we do cardio, for heart health. If you think you’re going to cardio your way into a beach body, you’re focusing on the wrong variable.

If you want to burn more calories, all the time, even at rest and while sleeping, you’ll want to add muscle tissue. Our muscles are what we call metabolically active tissue, meaning that our muscles are burning calories just by existing.

Because our muscles are always craving energy, our bodies don’t want too much muscle hanging around. If you’re reluctant to start resistance training because you don’t want to bulk up, don’t be. It takes serious effort to build muscle and keep it.

Bodybuilders need to eat a lot of food to maintain that mass. Ronnie Coleman, perhaps one of the worlds most well-known bodybuilders, having won Mr. Olympia from 1998-2005, needed to eat 6,000 calories a day just to keep all of that muscle.

One of the first things our bodies do when we find ourselves in a sustained caloric deficit is to shed muscle in an effort to balance calories consumed to calories burned.

What I’m saying is that you’re not going to “accidentally” look like a bodybuilder just because you’ve added resistance training with weights to your routine. You will put on small amounts of muscle over a large area of your body. A little bit here, a little bit there; more in the areas you really focus on.

That small amount of added muscle is going to do a much more effective job at burning off extra calories than any cardio session could ever hope to achieve.

Does that mean that I never do any cardio? No, it only means that I don’t use cardio machines, unless it’s part of a class I’m taking.

When I do intentional cardio, I prefer to be out in nature. What do you think: Is it better to stand or sit in one place on a piece of gym equipment for half an hour; or would you rather hike up some sand dunes?

I’ll take the sand dunes, or a hike in the woods, a walk along the beach, heck, even walking my dog around the yard is preferable to trodding in place indoors.

Here’s a little trick: You can get extra exercise in during the day by simply parking further away from the store when running errands. If you have a desk job, it’s ok to get up and take a lap around the office. If you work from home and can’t do laps, you can always take a little break and do some Yoga, or breathing squats.

Now, if you read that last line and don’t think Yoga counts as exercise, come take my class 😉

Yard work also counts as great exercise. Maintaining the half-acre garden here on our Eclectic Homestead keeps Kathi and I in shape. Whether it’s pulling weeds, tilling the soil, harvesting produce, planting the plants, or looking after the animals, it’s all exercise.

Repurposing the land is also wonderful exercise. We converted one hillside to wildflowers so far, adding a loose stone pathway leading alongside and curving around the front of the retaining wall, and a slender edibles bed hugging the path to the outside. I love cardio sessions that result in a more beautiful back yard!

At the time of this writing, we’re working on rocking the fire pit. The crushed concrete was delivered this morning, which should pack down nicely for the base. We haven’t looked locally for what we’re going to finish it off with yet, but I’m looking forward to those cardio sessions. Maybe I’ll post some pictures when all is said and done.

If backbreaking landscaping isn’t your thing, how about dancing? Personally, dancing isn’t something I typically do. I wasn’t graced with any sort of rhythm. Even when I’m tapping my fingers to a basic drum beat, there will be a misbeat at random intervals.

We did take lessons for Patrick’s wedding, though. I say, “we,” but the lessons were really for me. Kathi is already quite adept. It was enough training to get me out on the floor instead of plopped in my chair as I spent my brother’s wedding.

Dancing is a fantastic form of cardio!

If you’re fast dancing anyway. Slow dancing isn’t all that energetic in the moment, but it can definitely lead to an enjoyable cardio session later that evening. I’ll let your brain dangle on what that activity might be…

In summary, there are a whole host of activities in which you could be engaging right now to add to your overall health. Which ones are you already doing? Which do you want to add? Do you prefer to get your cardio sessions in at the gym, or out in nature?

The post Do you Really Need Cardio Sessions to be Healthy? appeared first on Eclectic Well-Being.

Have you noticed the leaves beginning to show a hint of autumn colors? Are you feeling a slight chill in the air? A slower pace? The quietness at the beach?

As the leaves change colors and the air becomes crisp, fall offers the perfect opportunity to indulge in some self-care.

Taking a Cue From the Trees

Did you know trees  shed their leaves to care for themselves in the upcoming winter? It’s a survival strategy. Letting go of their leaves, they conserve energy. We can also let go, shed our negative thoughts and unhealthy habits. Releasing what no longer serves us and instead create space for positivity and growth.

Trees often appear bare and vulnerable after shedding their leaves. But, this period of rest prepares them for growth in the spring. It’s a reminder that sometimes, letting go and resting can lead to renewal and future growth. We too must bare our vulnerability in order to renew and rejuvenate. Through our openness, we can recharge, restore balance, and nurture our physical and mental health.

Trees shed their leaves as part of a natural cycle. This shedding is a form of transformation. It’s a reminder that change is a natural and necessary part of life. Self-care also involves recognizing the need for change and transformation within oneself. A natural cycle of personal growth and exploration, acknowledging our emotional, mental, and physical needs and making adjustments to promote well-being.

In essence, both self-care and trees shedding their leaves in the fall emphasize the importance of recognizing the need for change, letting go of what no longer serves us, and embracing transformation as a natural part of life. Autumn serves as a powerful reminder that self-nurturing and adapting to change are essential for overall well-being and growth, whether on a personal or natural level.

Fall Into Self-Care – Fall Into YOU!

As Autumn makes her arrival, make time for you. Make time for Self-Care. If you need a few ideas, here are some of my favorite self-care ideas for this cozy time of year. Why not show yourself compassion and love. Why not Fall Into YOU!

Warm and Nourishing Drinks

Here’s an easy idea. Swap your usual beverages for comforting autumn-inspired drinks. Sip on hot apple cider, pumpkin spice lattes, or herbal teas. These cozy beverages will not only warm your body but also lift your spirits.

This year I’ve dried my own herbs and plan to make some interesting and healthy teas using Mullein, a common weed found in many parts off the US. But I must say, it’s everywhere at Eclectic Sanctuary. Makes me feel like the universe is telling me to use it! Mullein is a natural herbal remedy with antiseptic qualities, meaning it prevents the growth of disease-causing germs. Research has found that it is effective at fighting pneumonia, staph and E. coli bacteria. Other studies indicate that it has antiviral properties as well and may help in slowing the flu. If you’d like to give it a try this flue and cold season, let me know. I’m going to be selling it online! The combination I made last week with raspberry leaves was absolutely delicious without any sugar!

Nature Walks

Why not take advantage of the vibrant fall foliage by going on nature walks. The colorful scenery and crisp air make for an ideal backdrop to clear your mind, reduce stress, and reconnect with nature.  Perhaps find a bench, or log or clearing and just sit. In forest bathing, we call this a “Sit Spot.” It’s simply sitting and observing what is around us. Connecting with nature and noticing the change in colors, the freshness of the fall air.

Another option, which  I am lucky enough to have here in Michigan, is to take a fall walk on the beach! In NJ, you could take a walk “down the shore” just as easily. Notice the quiet without the summer crowds. Listen to the waves. The call of the birds. Soak up the sun and the colors of the water. Take your shoes off and feel the coolness of the sand in your toes. The beach is a beautiful place to be in the fall.

Cozy Reading:

When was the last time you curled up with a good book and a soft blanket? Whether it’s a classic novel, a mystery thriller, or a non-fiction title, reading can transport you to different worlds and provide much-needed relaxation. It allows you to escape from the stresses of daily life and instead immerse yourself in a different world.

But did you know reading has many other benefits. Fiction reading can expose you to different perspectives, cultures and human experiences fostering our empathy and compassion. Reading before bedtimes can promote better sleep. Books that delve into new ideas or fictional works with deep characters can lead to self-reflection and personal growth.

This fall, start reading again if it hasn’t been a habit. Maybe start with the book Atomic Habits, by James Clear. It’s one of Mark’s favorites! You’ll learn how it’s all about small changes and how those small changes become habits.

Home Décor and Organization:

Our Home is our Sanctuary. A place where we are always welcome. Where we can be our true selves. So why not treat it that way this fall. Get creative by crafting autumn-themed decorations for your home. Try making wreaths, candle holders, or decorative pumpkins. Engaging in DIY decorative projects can be both fun and therapeutic.

Or maybe declutter and organize your living spaces. I love organizing my kitchen. Giving everything a place. It creates a calming feeling instead of chaos when my counters are cluttered with things and appliances.

Or what about decluttering your closet. Are there summer items that never got worn? What fall items no longer seem like you? If they’re in good condition, donate to a second-hand store or a local shelter. Unquestionably, a clean and organized environment has a positive impact on your mental clarity and overall mood.

Comfort Food Cooking:

With the cooler air, Fall is a great time to turn that oven on or spend the day in the kitchen experimenting with fall recipes. Try using seasonal ingredients like butternut squash, apples, and cinnamon. Make a pot of soup. Or maybe a chicken pot pie. Now is the perfect time to test new recipes for the upcoming holidays!

With our abundance of squash this growing season, we have focused on trying new ways to use it. So far we’ve found that Patty Pan Squash paired with tomatoes, feta and some spices makes a great Greek Dish. And that Spaghetti squash is a delightful compliment to Pork Medallions when teamed with ginger and rosemary! I’m looking forward to harvesting our pumpkins and making pumpkin chili and pumpkin soup for the cold winter nights that are coming.

Cooking is something that can be fun and relaxing when we team up with our partner and let ourselves focus on the experience and being together. When you are with someone you love, preparing healthy, homemade meals can be a fulfilling and nurturing experience. And it’s better for our bodies!

Spa Night:

This weekend, why not create a spa-like atmosphere at home. Pampering yourself can help alleviate stress and improve your overall well-being. Start with lighting some candles. Playing soft music. Take a long, hot bath with Epsom salts. Maybe use a facial mask and indulge in a soothing skincare routine. Close your eyes and let your body soak in the warmth of the water.

Afterward rest quietly and practice Yoga Nidra, a relaxing meditation, doing less instead of more. Simply lie in stillness and allow your mind to rest. Your subconscious will awaken.

Mindfulness Activities:

Practicing mindfulness can help us stay grounded as we transition seasons. Look for events in your community like a Sound Bath, Forest Bathing, Outdoor Yoga (before the coolness really sets in), or even a Fall Day Retreat like the one we will be hosting on Oct 14.

Fall Into Healing. Fall Into Nature brings Mindfulness and Nature together for a full day of Self-Care. On this day-long Healing Retreat, you will have the opportunity to experience five different techniques of Ecotherapy: Nature Meditation, Physical Activity (yoga and hiking), Forest Bathing, Animal Therapeutics, and Horticulture Therapy. If you are near SW Michigan or up for traveling to our Sanctuary, we still have spaces open. And if you register today, you get another mindfulness activity to use this fall, Mind Training 101 for absolutely FREE!

Short on time? You can still be mindful by simply noticing your breath. For example, one simple breathing exercise I use regularly is breathing deep into the belly to a count of 4, (a count of 3 or 5 works just as well) pause and then slowly release, allowing that exhale to be longer and slower than the inhale. This simple technique engages our parasympathetic nervous system, which is calming and nurturing and where we are our best selves!

Another mindfulness activity is journaling! Writing your desires, feelings or disappointments can help gain clarity and release negative emotions. Or maybe start a gratitude journal to reflect on the things you’re thankful for this fall. Furthermore, expressing gratitude can shift your focus toward positivity and foster a sense of contentment. Think of it as a jump start to Thanksgiving!

Create or Update your Vision Board:

Have you heard of RAS? The Reticular Activating System. Physically it’s the part of the brain that connects the subconscious part of the brain to the conscious part of the brain. See your brain takes in so much information, it must filter out those that it deems important to you and that which is not. For example, if someone tells you to find everything blue in the room and you look around the room, you notice all the blue, but then they ask you what was red, you have no idea because your brain filtered that out.

With a vision board, you are basically telling your brain what to look for. That these things are important to you. It primes your brain to find the opportunities to make it reality!  Obviously, this is why everyone should have a vision board!

What better activity to do on a rainy fall afternoon than to search magazines or the internet for pictures of what you desire. Then putting them on a board and looking at it every day so that your mind can better help you create the opportunity for your desires to become reality!

Embrace the Change

Fall is a wonderful season to prioritize self-care and embrace the changing rhythms of life. By incorporating these self-care ideas into your routine, you can make the most of the autumn season, nurture your well-being, and prepare yourself for the months ahead. Remember, taking care of yourself is a year-round commitment, and it’s essential to cherish the beauty of each season as it comes.

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Last week we returned from our second trip this year!  This time we headed to the Desert Southwest and met up with our daughter, Hana and her boyfriend, Anthony.

Our trip was designed to spend days hiking and exploring nearby National Parks including Zion and Bryce Canyon, both in Utah. But since we were trying to use up time share weeks, we booked an old out-dated resort in Mesquite NV, about an hour from the closest park.

We arrived to temperatures over 110 degrees. In fact, the cold water ran hot, so I couldn’t even take a shower to cool off!  But the place was clean and friendly. The first day we rested and made a plan for the rest of the week.  Read along and follow our adventure.

Day 1 – Bryce Canyon

Bryce Canyon was the furthest away so we decided to visit that park first. We all awoke before 5am in order to be out the door by 6 to ensure we could gain entry to the park as the news kept talking about how crowded many National Parks were this summer. AND we lost an hour traveling from Nevada on Pacific Time and Utah on Mountain time.

Off we went in our Jeep Wrangler. I intentionally rented a Jeep, picturing us traveling around with the top down.  I did not factor in temperatures of 105 and higher! Needless to say we didn’t take the top down when we started.

To get to Bryce Canyon, Maps gave me numerous options as it is a distance off the closest Interstate. I navigated Mark to the one that looked the most interesting to me. It was about 10 minutes longer than the fastest route and took us through Cedar Breaks National Monument and Dixie National Forest. We pulled off a few times to take in the views. When we stopped to take pictures of Navajo lake, we noticed how much cooler the weather was now that we were in the higher elevations of Utah. I laughed that we needed to take the top down and so, we did!  It was the only day we rode topless!

I didn’t know it at the time, but the route into Bryce, Utah State Route 12, is dubbed one of the most scenic routes in America, and it was! Red Rock, Canyons, and Arches! In hindsight I wish we had spent more time here, but we were on a mission to hike the famous Bryce Canyon, so we only stopped for a few pictures.

Arriving at Bryce Canyon

When we arrived at Bryce Canyon, it was crowded, but not nearly as crowded as we had expected.  After driving in a circle, trying to figure out the best place to park and looking for the general store, we finally found it with a parking space right at the entrance!  After getting our sandwiches and bug spray, we got back in the Jeep and went in search of a parking space to leave the car for the rest of the day as it didn’t seem right leaving it at the store, although there was no sign saying we couldn’t.

Mark found us a spot near the Bryce Canyon Lodge, which seemed close enough to where we wanted to hike.  We got our backpacks and hiking shoes on and we were off! The intent was to walk from Sunrise point down through Queens Garden and up through Navajo loop to Sunset Point. However as we began walking we realized we were closer to Sunset Point, so we decided to take the hike in the opposite direction!

The pictures don’t do it justice, and my words cannot describe the majestic views!  But I hope some how I’m conveying the beauty and awesome of the day, hiking through Bryce Canyon.

We hiked most of the day, drove to other parts of the park and before heading back to Nevada, we stopped at one last hike, Mossy Cave where I found myself under the waterfall!

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That was just day 1.

Day 2 – Zion National Park

Luckily Zion was not quite as far AND we had reservations to stay the night in Zion, so we were not in as much of a rush the next morning! But I do think we were all a bit tired which was causing us to read into things.  I thought Mark was being short tempered, he thought the same of me. Luckily, we both were able to communicate how the other was making us feel and once we said it out loud, we let any negative vibes go so we could enjoy the rest of the day.

This day was my favorite! We hiked The Narrows, the narrowest section of Zion Canyon. The hike takes you in and out of the Virgin River, so you are literally hiking in the river.  Both the river and much of the riverside was covered in rocks. Now Mark and I were prepared! I had done my research and knew we needed shoes that could withstand water, but also gave support and solid footing on the rocks. My daughter and her boyfriend brought your basic water shoes, which although fine for the river, not fine for walking over 7 miles over rocks.  But they were good sports about it and pretty much kept up with us. After all the beauty again was incredible!  You didn’t want to come and then not see this!

Again the pictures just don’t do it justice!

We ended the day at dinner in town at a place actually recommended by an old friend we ran into at The Narrows.  Imagine that running into someone you knew from NJ who now lives in Florida in Zion!

I think we were all exhausted as after dinner we came back to the lodge and were in bed before the sun fully set!

Day 3 – Angels Landing

I don’t how we would have done this day had we not stayed the night in Zion. We were able to get to bed early the night before, and awaken to Mark’s favorite hike, Angels Landing.  As I am writing this, I wondered how it got it’s name and with the help of Google, I found that it “received its name in 1916 when a group passing through the canyon commented that only an angel could land on top of it.” But yet thousands do it I’m sure now every summer!

The Easy Start

The hike starts out relatively easily with slight elevation gain as you walk along the Virgin River. Then  you slowly make your way upward and before you know it, you’re starting to loose your breath because you are now quite high up.

After a number of switchbacks, the trail takes you through Refrigerator Canyon, a side canyon where the temperatures are always a bit cooler.  This was a lovely walk with picturesque views.

After a turn to the right, the trail begins its ascent again. Walter’s Wiggles is an engineering marvel of the 1930’s.  It is a series of 21 steep switchbacks which are the last hurdle before reaching Scout Lookout, the stopping point for many hikers.  I must have been too focused on the climb to take pictures of this marvel, but hiking it up and down were both strenuous in their own way!

At Scout Lookout, one can see how much further it is to the summit as well as the chains set in stone to assist hikers.

Who will go to the Summit?

At this point, Mark and Hana decided to attempt the last half mile to the summit.  I love a challenge, but getting to Scout Lookout was challenge enough for me.  The two of them set off as Anthony and I made camp.  Anthony, being a protective boyfriend, used my binoculars to keep an eye on the two daredevils.  He was relieved when in a few minutes it seemed they stopped their climb on the chains.  At first he thought both were coming back. But after a few minutes, nope, Hana found a place to sit on the rock as Mark continued his climb!  So much for keeping both eyes on our daughter!

A bit later Hana made her way down with another woman.  We sat and waited for Mark to return.  He had gone around the bend and we no longer could see where he was or if he had fallen off the cliff.  We watched through the binoculars and found folks sitting on the edge, dangling their feet into air, which just made my tummy turn seeing them through the binoculars. Finally, about 45 minutes later, I found Mark in my view heading back down the chains!

The rest of the afternoon was not as exhilarating, but still breath-taking! Emerald Pools, lunch at the lodge and dinner again in Springdale before heading back to Nevada.

Day 4 – A Remote Desert Drive

The next day Hana and Anthony were ready to just chill at the pool, but not Mark and me. We set out on a drive through Gold Butte Monument outside Mesquite.

This was why I rented a Jeep! A desert road with pot holes that turns to rock and gravel and then to dirt for a 63 mile loop!

We saw more red rock, Joshua Trees, a sink hole, a herd of cattle, a bush in the road (literally, I had to get out to move it and it wasn’t light!), and just beautiful scenery!  But this was not a route to take without a 4×4 vehicle!

My Love for Travel

This week simply reinforced my belief that travel is a requisite for well-being.  Travel allows us to explore and challenge ourselves. Travel inspires us. It connects us with others and with the world around us.  The earth that we share with all other beings on this planet.

I learn more from travel than any class I’ve ever taken. We learn about nature, how our planet was formed. We learn about the animals and birds and reptiles that share this planet with us. We learn about other cultures. Eat other foods. Try new ways of doing things.

This trip I learned a lot about different rock formations. About how they formed the mountains and canyons and deserts we see today. I learned more about traveling with others. Providing space for each to experience everything in their own way. To find beauty in what they see, not just what I see.

Travel has opened my eyes to the vastness of the world. The complexity and simplicity at the same time of this planet and of the billions of people living on it.

I can’t imagine not traveling.  It creates joy in my heart. It connects me. Not just to Nature and with those I travel with. But also to those that I meet while on my journey as well as, it connects me to the Universe, the Greater Good. Knowing we are all one.

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When I was growing up as a kid, the healthiest I remember our family was the summer my mother planted her garden.

Age-wise I was in single-digits at the time, so it seemed HUGE to me. In reality it was probably 20’ x 20’. (Although, I swear it got bigger every year…)

My mom squeezed everything she could into that space. Carrots, tomatoes, lettuce, squash, zucchini, radishes, brussels sprouts, potatoes, eggplant, snow peas, green beans, if it can grow in NJ, she tried it.

This was the 1970’s, so there were no big-box stores or garden centers. Everything she grew started from seeds.

Naturally, I learned a lot from watching and helping.

The first thing I learned is that if you want anything to grow, you need to start with good soil.

Natural soil where we lived was clay. If you’ve ever tried to grow anything in clay, you’re probably already aware it’s awful.

Having a high clay content in your soil traps water so it doesn’t drain well. At first you might be inclined to think that’s a good thing for plants, being as they need water to live, but most plants don’t like to have their roots constantly wet.

Mom’s solution was to get my father to help with a process known as “amending the soil.” Much to the chagrin of my father, the method they chose was to double-dig the soil.

Double-digging is a lot of work. Basically, you remove a row of soil about 10” deep. Then you dig another 10” down from there. Instead of removing the soil though, you mix in organic material, like compost, filling the trench and making a mounded row out of it. Continue that process for as many rows as you have in your garden.

That leads me to the second thing I learned. If you want great veggies, you need great fertilizer. And the king of fertilizers is organic compost.

My mother used to have a ring of chicken wire in the back for making compost. It was basically a 4’ high. 3’ round open container that we’d throw all of the veggie scraps and eggshells into. She’d use a pitchfork to turn it every now and then to ensure everything turned into rich, black, Gardener’s Gold.

Of course, when I moved out and got my own place, I wanted to put in a garden. I found a nice, sunny area out back and got to work.

I cheated though. I had a load of topsoil delivered, then I rented a small tractor from Home Depot to dig 24” down into my garbage clay soil, remove it, and replace it with the topsoil.

I also have a raised spinning barrel composter to make more compost faster than you can make with the open-pit compost method my mother used to use. (It’s getting old and starting to fall apart at this point, but there are new ones on the market now that are even better!)

The advantage of the barrel-style composters is you can wheel them over top of your beds and dump the compost right in. Then I use a tiller to really work it well into the soil.

We’ve found that tomatoes, peppers, and squash grow really well around here. We haven’t had much luck with carrots, but the kale came out good last year.

This year we’ve decided to start some things from seeds. Of course, last year we forgot to label the seeds before placing them into jars, so we have no idea what we’re growing! But that’s part of the fun of it 😊

If you like fresh veggies, you won’t get fresher than your own backyard. A fresh summer tomato right out of your own organic garden? It just doesn’t get better than that. (You might even become bit of a tomato snob, scoffing at the white, unripened center of store-bought tomatoes…)

I definitely recommend starting your own organic garden. It takes some work to get it set up initially, and a bit more work each year to get and keep it going, but the rewards are so worth it!

If you don’t have the time / space / or energy to plant a full garden, you can always grow in containers!

Generally speaking, the taller the plant, the deeper the roots, so if you do opt for containers, you might need some big ones and some smaller ones, depending on what you like to eat.

Containers work especially well for herbs, and I absolutely recommend growing your own herbs. Most of the time you’ll only be clipping off a sprig of rosemary, thyme, or what have you, so the rest of the plant will keep growing. You can even bring them inside in winter for year-round fresh herbs.

Right now is the best time to start thinking about planting veggies. Whether you’re going to get them from a big-box store, a garden center, or start your own seeds.

Do you plan to start a garden this year? Drop a comment below to let me know!

Happy Gardening!

The post The Best Produce You’ve Ever Tasted Comes from Only One Place appeared first on Eclectic Well-Being.