The Top 5 Reasons to Keep a Journal.

Journaling....it's one of my favorite things to do....writing is a great tool for me to express my creativity...Call me loony, but something about pen, paper, and a good cup of coffee or herbal tea helps me to wind down.
I've been journaling for 20 years now...I started when I was seven years old. My Aunt Karen gave me a journal so I could write about a really cool summer I had when we went to Georgia to visit my grandfather. She and my mom always loved traveling, and so these trips where we would meet up with her were special. From there, a love for writing was born...I'd always loved to read, and would even read the nutrition labels on my cereal ever since I had started studying health during my homeschool years. I have ALL of my old journals...and I've loved getting them as gifts for years.
I write rough drafts for books in them, I write recaps of my days, my dreams, and my goals in them, and I also write my prayers in them. During college, the occasional sporadic journal entry was a way to retain my sanity as a time that was extremely burdensome for me. It's artistic way to collect data; numbers such as dates, years, sets, and reps are only a part of the story. Journaling is something that transports me back in time, helps me plan for the future, and enjoy the present. Because every time of life has it's struggles and victories.
I recently got into health journaling along with my other journaling practice. I track my workouts, and food intake...I have had food addictions in the past, and in order to maintain balance, I journal so that I can step back and evaluate how I feel about my health journey, and how I'm breaking down and taking steps to reach my goals. This practice has helped my mental, spiritual, and physical health greatly, and this is why I think journaling can help you too.

1. Journaling can reduce stress and strengthen the immune system. Writing allows you to get rid of the mental junk you haven't processed yet, and help you evaluate how you can respond in a healthy way. Our bodies respond to stress, which involves the adrenal system. When your cortisol stays at peak levels, it places stress on the immune system as well. The American Psychological Association conducted a study that links journaling to healthier immunological responses.

2. You can express yourself in a way that is personal. We all need to be open and  honest about struggles. I personally have a hard time telling even those closest to me what my deepest thought processes are. I've found that journaling allows me to be real, and sometimes I just want to organize my emotions by putting them on paper. King David did this in the Psalms. They flowed from the good and bad times in his life. Psalm 139 is an awesome example of this.

3. Journaling allows you to look back and see what you've accomplished. This is where a health journal comes in handy. I set very specific goals for the month, then break that down into smaller steps. I make notes at the bottom of my workout trackers about resources I need to plan for the next week, and this prevents me from getting stuck in a rut. And on those days where I feel like I'm far away from those goals, I can look back and see that yes, I am in fact making progress.

4. Journaling allows you to record and evaluate your priorities. Taking a step back can show us our strengths and can also show us areas that we need to work on. The next step is formulating a plan of action and then committing to follow it.


5. Journaling allows you to find and create your own artistic style. You don't have to write the next "War and Peace", but you can broaden your mind and find your own writing style. Even the most non-artistic can keep a very successful journal. Remember, this is YOUR place, not Tolstoy's. Enjoy the creative process. Let your hair down.


Those are my 5 reasons to journal. Have you ever kept a journal? Why or Why Not? Do you keep a health journal too?

Don't forget to enter to win some really cute printables to help you start your very own health journal! You can enter right here!


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I'd love to hear from you!

Julie

5 Workout Faux Pas You Might be Making

Hello There!
I had two posts planned for this week, but I guess this first one will just have to do....LOL
Workouts are undoubtedly one of my favorite things to post about - maybe it's because I'm a personal trainer and group fitness instructor? Ha. Anyway, I thought it would be fun to address some common mistakes that people make in there workouts that usually affect everything else in their fitness/wellness regimen. Sometimes people get cranky about this when it's mentioned because of their "elitist" attitudes...however, that doesn't change the fact that sometimes we all hit ruts - even fitness pro's, and we need a wake-up call to get us back on the right track, myself included.

1. Thinking that exercise alone is enough and you don't need to fuel for your workouts.
Ok, so I'm not saying you shouldn't "splurge" once in awhile. It's great for your mental health...LOL.
However, your body converts food into energy via 3 different systems. If you're paleo, and a marathon runner, that's probably not going to work for you long term because your body needs those carbs because the aerobic system takes a long time to use up energy, and thus, your fuel needs sticking power. I could go scientific on you, but it would make you go to sleep. Weight lifters, competition prep diets are not for the long term. Man, or woman for that matter, cannot live on spring green and chicken  alone. Carbs are what give your muscle "pump" or fullness, in fact your body needs complex carbs, like sweet potatoes and brown rice in order to help your body process protein. Also if your doing super intense workouts, but eating doughnuts once a day, you're not going to be able to find your six-pack...unless you're a genetic freak, but chances are if you're reading this, you're not. End of first soapbox.

2. Doing the exact same squats, the exact same lunges, the exact same push-ups, etc. for months on end, because that's what you're good at..While practice makes perfect, You need to vary the exercises in your routine. I change my routine up every 4 weeks. Even following programs like PiYo, I have a huge selection of dvd's, so the variety still gets thrown in. Little changes can go a long way. I've worked as a gym manager, and seen members come in and literally use the same routine for...over 2 years. No change, and meanwhile, they never progressed, and couldn't figure out the problem...If you are that stuck in a rut, it's time to pick a professional's brain, because you need a perspective. That's why I do 21 Day Fix or PiYo or Body Beast, because I teach classes, and I'm used to my training style, so  my body needs a switch up so I don't over train. Capish?

3. Changing up too often. You don't have to reinvent the wheel every time you workout. Just change and exercise out or do a different variation or change the load from weight to dumbbells. You'll see results...I use to make this mistake all the time.

4. Not allowing yourself to be held accountable. You don't have to have a workout buddy every time you go to the gym, but allow yourself to be teachable, especially in areas where you struggle. My husband, Micah sets a great example in this. Not many men would ask their wife for advice in the middle of a gym, but Micah respects my credentials. If you feel like you're over training, sit down with someone who has extensive knowledge and evaluate some things.

5. Not tracking your progress. There are phone apps, or if you're like me and love to write, pen and paper journals that are not rocket science. This can also motivate you when you don't see the scale budge but you've lost three inches in your waist. Also a food intake journal will help, especially if you're prone to cravings or go to a lot of events for work. Just a suggestion.

I really hope this information will help prevent frustration and keep you informed. If you ever need me, find me on Facebook: http://www.facebook.com/julieaulerhealthfitness

Stay Strong,
Julie