Susan Dawson-Cook's Blog, page 2

Feeling Stressed? Try These 8 Simple Wellness Tips for Women

Guest Blog Post by Justin Bennett

Photo by Dara on Unsplash

Women are expected to juggle so many responsibilities in their professional and personal lives that it’s easy to feel like you’re being pushed to your limit. By implementing some key healthy habits and setting stronger boundaries when it comes to work, you can reclaim your time for the benefit of your overall health.

Start Job Hunting

If you feel exhausted and burnt out because of your job, it’s time to start sending out applications for new positions. To write a stellar resume, you should highlight your most relevant skills and experiences, tailor it to the specific job or industry you’re applying for, and use strong action verbs and metrics to demonstrate your achievements and impact.

Go Back to School

If you’re prepared to try something completely different, consider returning to school for an online degree. Earning an online degree can offer more flexibility, affordability and accessibility, and provide the convenience to study from anywhere, making it an ideal option for working professionals or those with busy schedules. Consider this option if you want to earn a teaching degree and become an educator in your community.

Consider Working for Yourself

Sometimes, launching your own business and working for yourself is the best way to find work-life balance! If you’re ready to ditch the daily 9-to-5 grind for good, consider starting your very own company and forming an LLC for tax advantages, flexibility, and of course, limited liability.

You might assume that you’ll have to pay a lawyer to handle the filing process, but you can file on your own or work with an online formation service to save money. This will help you stay on track with your state’s formation requirements.

Commit to a Fitness Routine

Exercise supports your physical and mental health, but you might feel like your schedule is too packed to include workout sessions. If you don’t have time to get to the gym, you can design a home gym.

You’ll want to choose durable, non-slip flooring to stay safe while you exercise. Furthermore, The Home Gym suggests including equipment like a stationary bike, a suspension trainer, a pull-up bar, or a heavy bag. This equipment can work well in small home gyms.

When you’re ready to get fit, visit Fit Women Rock to learn effective training techniques and read insightful and inspiring articles about setting goals and staying motivated.

Plan Healthy Meals

What you eat is just as important as your exercise routine, if not more. To start choosing healthier foods without going on a strict diet, Food Insight recommends adding an extra serving or two of fruits and veggies to each meal, eating more protein, and listening to your body’s hunger cues.

Plant a Garden

Gardening offers numerous benefits, including improving physical and mental health by reducing stress and providing exercise, reducing the carbon footprint by growing your own food and reducing the need for transportation, and promoting environmental sustainability by reducing the amount of waste generated and improving biodiversity. Additionally, gardening can increase creativity, teach valuable life skills, and provide a sense of satisfaction and accomplishment. Visit Home Garden Hero for tips on indoor and outdoor plant care.

Head to Bed Earlier

Do you have trouble falling asleep at night? By fixing your sleep schedule, you can naturally boost your energy levels during the day. Real Simple recommends getting daily sunlight exposure to help reset your circadian rhythm. You’ll find it easier to doze off to sleep.

Practice Mindfulness

Your mental health can have a significant impact on your physical health. By incorporating mindfulness practices like yoga and meditation into your routine, you’ll notice yourself feeling calmer and more grounded, even in situations that would previously stress you out. You might want to download a guided meditation app to track your daily habit or attend a few yoga classes to learn basic poses that you can also practice at home.

In today’s fast-paced world, many women struggle to find balance in their everyday lives. But you can care for your well-being while managing your to-do list. By following these tips, you’ll be able to find a job you love, go back to school, kick off your journey as an entrepreneur, and keep up with healthy habits.

Beating the January Blues

By Jonny Stevens

January is a month of cold weather, dark mornings, early nights, financial hangovers (more so during the current cost of living crisis), and New Year’s resolutions being broken. The result, some argue, is feelings of low mood, sadness, lack of motivation, tiredness, and low energy.

The following advice from clinical psychologists, GPs, and wellness experts offers steps people can take to beat the January blues – After all, this year things could be even worse given the economic crisis and people struggling to pay their bills. 

Dr. Marianne Trent, Clinical Psychologist at Good Thinking Psychological Services:

“We often find that the frenetic energy ahead of the Christmas break combined with the enticement of some time off can carry us through until the New Year. But then January hits and suddenly the continuation of the darker mornings and evenings, acceptance of the idea of you must go back to a job that may not fill you with joy, combined with the increased costs to live, can make things feel a bit bleak. It might also feel that it’s ‘another year gone’ and cause reflections on how many more we’ll get and whether we have achieved ‘enough’. It can be helpful to prepare in advance by scheduling time with people whom you feel validated by and/or those who make your heart feel full or tears of laughter slide down your cheeks. Focusing on rest, wellness, and nourishing yourself well can also be incredibly helpful.”

Dr. Felicity Baker, clinical psychologist and co-founder at well-being and resilience training providers Ultimate Resilience:

“It is thought that around two million people in the UK suffer from the winter blues, with people of all ages affected, including children. Linked to a reduction in exposure to sunlight, increases in the neurotransmitter melatonin affect our emotions and behaviour. This can lead to us feeling depressed and unmotivated. But there are a number of strategies that can help.

“On brighter days, try going outdoors particularly at midday when the sun is at its highest. Sitting near windows and painting your home with pale colours will allow you to benefit from reflected light from outside. Giving yourself time to rest is key to managing the winter blues. Taking time out to relax, engaging in a hobby, talking to a friend, or watching a movie may feel indulgent but will help you to feel more energized.”

Linda Doe, a chartered psychologist at Linda Doe:

“Every year we are bombarded by New Year/new you/better you/best you resolution messages in the media and from those around us. The thing is, this is not the time of year for resolutions – the animal world is going underground, conserving, resting and waiting for Spring, which IS a great time for planning and goal setting and emerging into the light. The added pressure on those with mental health and family challenges through the Christmas/holiday period is one thing; followed up by pressure to pop up full of beans in January – it causes stress that can leave some of us feeling irritated, often intuitively out of synch with the world and those around us…but at worst it can be the stress that tips vulnerable individuals over the edge. Time to rest and reflect and keep warm – which is a further challenge right now.”

Dr. Nikki Ramskill, The Female Money Doctor:

“I think we buy into this idea that January is a miserable month far too easily. Yes, January can seem dull in comparison to December, but why not make a new tradition out of January? We always need something to look forward to. It has been shown that it is the anticipation of something happening that releases dopamine (a.k.a the “feel-good” hormone) in our brains, so plan to do something fun in January. Use up those vouchers you were given at Christmas so they don’t become one of the 10-19% of cards never used. Plan a change of scenery and go away for a weekend. If you’re worried about money, try veganuary or dry January and raise money for others less fortunate than you. It’s also a great month to plan out the rest of the year with fun things and focus on building healthy habits all year rather than harsh “resolutions” that never work.”

Sophie Green, wellness travel expert at luxury wellness holidays and retreats provider Health Travel:

“We know it’s not for everyone, as with the current cost of living climate, it does depend on budget. But we certainly see an uplift in inquiries for Health Retreats in the New Year. During December we have seen people pre-booking a weight-loss or fitness retreat to kick-start their 2023, and hopefully, carry those new habits with them throughout the year. Some clients have booked New Year’s retreats purely for relaxation & de-stress and to have a break from the winter cold and dark; something we know is a big factor in the January blues.”

Sylvia Tillmann, TRE provider at TremendousTre:

“Low mood, sadness, lack of motivation, tiredness, and low energy? Shake it off!

“Shaking is our body’s innate reaction to deal with stress and by doing so we reset the nervous system, and can feel calmer, deeply relaxed, more positive, and more resilient.

“Once learned, it’s a tool for life, and many people who practice TRE (Tension Releasing Exercises) can save time and money as they are now helping themselves (seven minutes!), rather than being treated by somebody else.”

Dr Suhail Hussain – private GP in Herts and greater London:

“There is a well-known phenomenon called SAD (seasonal affective disorder). During the winter months, people are more prone to low mood and anxiety due to the lack of sunshine. This can affect circadian rhythms and the production of melatonin and serotonin (feel-good hormones) by the brain.

“Coupled with overindulgence at Xmas, family feuds and false hopes pinned on the belief that there is a magic day “first of January” following which everything will be better it’s the perfect recipe for an untrammeled disaster.

“Far better to make realistic plans that are not time or situation bound and have positive, achievable milestones and encourage people tied to them to ensure a happier, healthier outcome.

“A first good step – talk to a professional who will cut the flannel and lay things out as they are, whilst simultaneously supporting you.”

Disability-Friendly Exercise Choices

Image via Pexels

Guest Post Written by Justin Bennett

If you have a disability, that doesn’t mean you can’t lead a healthy and active lifestyle. There are plenty of different ways to get exercise, even if you have a physical disability. In this blog post shared by Fit Women Rock, I’ll explore some of the different options for people with disabilities when it comes to staying fit.

Sports, Training, and Leagues

There are many adaptive sports leagues around the country that cater to people with disabilities. These leagues typically have modified rules to accommodate different abilities. Some examples of adaptive sports include wheelchair basketball, wheelchair tennis, and amputee soccer. Joining one of these leagues is a great way to get regular exercise and meet other people with similar interests and abilities.

If adaptive sports aren’t your thing or you’re looking for a more individualized workout, there are still plenty of options. Many gyms offer adapted equipment and classes for people with disabilities. There are also personal trainers who specialize in working with people with disabilities. And don’t forget about at-home workouts! There are tons of online resources, various YouTube videos, and fitness apps that can help you get a great workout in the comfort of your own home.

Best Technology and Accessories

Technology has come a long way in recent years, making it easier than ever for people with disabilities to stay active and lead healthy lives. For example, there are now bicycles available that can be pedaled by someone using their hands instead of their feet. There are also specialty shoes and prosthetics that allow people with amputations to participate in activities like running and hiking. And there are even robotic exoskeletons that can help people with spinal cord injuries walk again. Whatever your fitness goals might be, there’s sure to be some tech or accessory out there that can help you achieve them.

Developing a Healthy Morning Routine

Starting your day off on the right foot is crucial if you want to make the most of your fitness routine (or any other part of your life, for that matter). Here are some things you can do to set yourself up for success:

Limit your time on social media: Social media can be a huge time suck. If you find yourself scrolling through Twitter or Instagram for hours every morning, try setting a timer and limiting yourself to a certain amount of time.Read an inspirational book: Start your day off by reading something you find uplifting and positive. This could be a devotional, inspirational, or self-help book.Eat a healthy breakfast: You’ve heard it a million times before, but breakfast really is the most important meal of the day! Make sure you’re starting your day off right by fueling your body with healthy foods like fruits, vegetables, lean protein, and whole grains, and avoiding processed foods and cereals with preservatives and too much sugar.Meditate: Taking just a few minutes each morning to clear your mind and focus on your breathing can do wonders for your mental health. Meditation can help reduce stress levels and improve overall well-being.

Establishing a healthy morning routine is crucial if you want to make the most of your fitness routine (or any other part of your life). In addition to daily living, it can serve you well to limit social media usage, meditate, read inspiring texts, and eat nourishing meals. You’ll start seeing a difference in your health and well-being in no time! Disability should not limit anyone’s ability to live the best life possible! Try one of these inclusive fitness activities/tips today!

Justin Bennett is an author and the creator of Healthy Fit, which collects valuable fitness resources from across the web.

La Jolla Cove Swim a True Jewel

Second place age group finish La Jolla Cove 1-mile swim – September 11, 2022

We vacationed in Solana Beach the week before the La Jolla Cove Swim. I’d signed up to swim the 1-mile race more than a month earlier.

The week started off sketchy with me attempting to join a group of Del Mar swimmers our first morning. After introducing myself to people, I walked down to the water and found myself unable to get past the surf. Two years earlier, a large set of waves in La Jolla had creamed me, barely allowing me to come up for breath between tumbles. Swimming almost daily in the relatively calm water in San Carlos, Mexico had done little to get me past this mental block of fear. I didn’t know how bad it was until I tried to join this morning swim…

I allowed discouragement to suck me under for a few hours and then I started to pray. I asked what I needed to know to move past this crippling fear. An angel message came to me that I should spend lots of time in the water – boogie boarding and practicing diving under the waves. I watched a couple of Youtube videos, which made bypassing waves look easy.

On the first day, I dove under dozens of waves. I found it comforting to be able to glide underneath them without having them toss me around in violent circles. On day two, I got past the surf twice. On the third day, I swam past it again, exiting the water feeling confident.

But another barrier stood in front of me with a woman’s name. Kaye.

This tropical storm was moving up the Pacific side of Baja California. Ominous emails from the race director about huge waves, terrible currents, and possible bacterial infections after rain bombarded my inbox.

I believe that prayer can fight against any kind of evil – including the destructive nature of storms. I prayed and prayed – not just for the race to happen for my benefit – but for no harm to come to people. Due to a freak of nature or my prayers combined, I’m sure, with those of many others, Kaye bounced off the coast and weakened to nothing. Race day left flatter water than I’d ever seen in La Jolla. And I’ve visited La Jolla hundreds of times.

It felt like such a gift to be able to race. I had been assigned to the second wave with the other over-40 competitors. We lined up on the La Jolla Cove beach, waiting for the start. After two days of rain, warm sun baked our bodies and many of us splashed ourselves with water to cool off.

I positioned myself in the front on the right side of the crowd so I wouldn’t have to deal with much body contact. Once the whistle blew, I ran into the water and stroked as hard as I could. I broke free of the crowd within minutes. The water was clear and a rich, deep blue in the depths. I saw bright orange garibaldi, schools of small burgundy-colored fish, schools of blue and silver fish. A seal spiraled underneath me. Hundreds of them bark and play around the Cove.

After rounding the first triangular buoy, I swam through a kelp forest. The tops of the kelp were a a few feet below me, thankfully, so I had no entanglement issues. But seeing myriad tall spires of brownish-red kelp beneath me in the blue depths was awe-inspiring.

Before I knew it, I was rounding the second buoy and swimming back toward the beach. It’s going by too fast, I thought. I wanted to swim in this beautiful ocean for much longer. This open water race was the punctuation mark on our vacation. Once I exited the water, Chris and I would be driving back to Tucson.

I swam my way through a slow group of first-wave swimmers. I raised my head periodically, siting on my objective – the beach and the railing for the stairway that leads down to it. I sprinted with everything I had left, determined to finish the race hard. There was nothing technical about the finish – no big set waves to try to synchronize with. I just swam until I was in calf-deep water and then jumped up and ran up a short stretch of sand through the finish arch.

I looked at my watch, a little surprised. A 17-minute mile? That didn’t seem right. At the top of the stairs, volunteers presented each of us with finisher medals.

I soon learned from Allison and Laura and other swimmers who had recorded their distance that the course had indeed been shorter than it was supposed to be. But my swim had been strong. I ended up placing second in my age group in the race. After receiving my award – a hat – we were on our way to Tucson while my mind was still flashing back on all that beauty I’d experienced out in the water.

Dolphin Swimming Video

Fred Elling took this drone video of a group of bottlenose dolphins coming to visit me during a morning swim. If you would like to read my new memoir, Swimming with Dolphins, which includes descriptions of my many interactions with this pod of dolphins, it is available on Amazon.

The Environmentally Responsible Open Water Swimmer

Swimming in the Sea of Cortez

I often swim in the Sea of Cortez, which is just steps away our San Carlos, Mexico condominium. I’m sometimes blessed to encounter a pod of bottlenose dolphins and they often interact with me. On two occasions, members of this pod have drifted by and released pieces of plastic from mouth or dorsal fin—as a clear request to remove them from the water. I shared those experiences and many more of my open water dolphin swims in my recent release, Swimming with Dolphins.

Whenever I’m out swimming in the Sea of Cortez or other bodies of water I’ve savored over the years—the Pacific in California and Hawaii, the Caribbean in Nicaragua, Jamaica and Grand Cayman, the Atlantic in South Carolina and Florida, and many lakes in different U.S. states—most recently Fool Hollow in Show Low, Arizona, I make a conscious effort to bring no harm to the creatures and water around me. Here are a few suggestions on how you can make that happen during your swims. All of these can also be implemented if you are out kayaking or paddleboarding.

Avoid swimming in estuaries. If you must swim there, steer clear of large flocks of birds or mangroves where birds are nesting and avoid touching the bottom. Swimming in the mouth of an estuary can be quite dangerous due to shifting currents. Often water rushes in or out—depending on the shift of the tides—making conditions quite hazardous. The brackish water and varying salinity of the water enables hundreds of different species to thrive in estuaries. Because the water is calmer than out in open ocean or sea, estuaries are sanctuaries and for birds, fish, stingrays, sea turtles and many other marine species. They are often referred to as the “nurseries of the sea” since they are breeding grounds and nesting spots for so many species.  If you look in the shallows, you’ll spot tiny minnows and dozens of roaming hermit crabs. Stepping on the bottom may smash fish eggs or other larvae or land you with a nasty sting from a stingray.Avoid swimming near big flocks of birds. If you are determining the day’s swimming route and spot a huge flock of feeding birds, try to avoid them. I once made the mistake of trying to do a wide circle around them and caused mass panic for more than 200 birds. It works better to swim in the opposite direction, even if it’s possible they will overtake you. Then it’s their choice to pass by, rather than a surprise. When a drone or a person disrupts a massive number of birds and they fly around too long, some will drown.Swim with a buoy for your safety and…Buy one with a pouch so you can store your own food and drink waste and any plastic or small trash items you encounter (or a dolphin might bring you) during your swim.If you encounter wildlife entangled in fishing line, try to remove it yourself (if you can do it safely) or report it to a wildlife rescue organization as soon as possible. If you carry your smart phone inside your buoy, save your current location to give the rescuers an idea where you encountered the animal in trouble. In Google Maps, you can click on your current location, choose “drop pin” and then save or send this location to someone.Wear reef safe sunscreens and wear a protective skin to reduce how much product you need to use. Many sunscreens harm coral reefs. The chemicals oxybenzone and octinoxate detract from a coral reef’s ability to defend itself against bleaching. Research published by the Ocean Conservancy revealed that Hawaiian coral reefs are exposed to more than 6,000 tons of sunscreen annually. Avoid using unhealthy aerosol sunscreens (which can be inadvertently inhaled into the lungs) and instead spread on reef-safe sunscreens, which do not cause harmful changes to water chemistry. My favorite is Badger (www.badgerbalm.com) Thinksport, Stream2Sea, Kokua, and Sun Bum are other reef-safe products.If you swim with a group, consider traveling together save money and to avoid extra fossil fuel use.

Nature Speaks on this 5K Trail Race

My husband and I competed in a trail running race this morning in Guaymas, Sonora, Mexico. We drove around the coastline from San Carlos to Miramar and then deviated into a neighborhood that abuts rugged volcanic mountains to reach the starting line. More than 200 runners soon gathered. My husband and I had registered for the 5K. Some competitors had opted for the 12 or 24-kilometer course. There was a slight fall chill in the air, which I welcomed. I’ve never enjoyed running in the heat.

Our friend, Veronica, had entered the 12 K. She stood out among the crowd in her bright orange compression socks. The longer races started first. Once Veronica was on her way, Chris and I stood in the group still left behind, waiting to hear when we would start. It’s always an adventure to compete in a race in another country. We know Spanish – sort of – but often miss a lot of what is being said in the announcements. Following others is easy to do, though, so when people drifted toward the starting line, we knew it was nearly time for us to hit the trail.

Just steps into the race, the beauty of the “Aguas Malas” course became apparent Jagged volcanic peaks projected up into the glowing orange, early morning sky. The mountains are decorated with grasses, yellow flowers, and various cacti, including the long-armed Cardon, reminiscent of the majestic Saguaro cactuses we have in Tucson. There was little time to savor my surroundings as the trail swerved upward over rocky terrain. One misstep and I’d be tasting rock and soil.

The beauty of my surroundings and the presence of the other runners energized me. I felt strong and athletic. My mind felt as crisp and clear as the morning air – free of drowsiness or negative mental chatter about aging. I heard the heavy huffing of other runners breathing nearby. Occasionally, on areas where the trail widened, a faster runner would gallop around me.

The trail was well-marked with yellow signs with black arrows. Now the numerous incidences of “amarillo” in the pre-race speech made sense. The first half of the race was mostly uphill. There were wider areas littered with rocks and narrow areas bracketed by high grasses, which obscured what was underfoot, making a stumble even more likely. The climbs were usually subtle enough that I only noticed them in the steepest sections when my lungs would gasp for air, my legs would feel heavy and I struggled not to stumble over the rocks. I couldn’t let my guard down for a second. This course was more technical than anything I’ve ever run before.

As my steps transported me higher, I caught glimpses of the brilliant blue sea between the peaks. The view was breathtaking. I wanted to stop and absorb the view. Instead, I ran upward to a turnaround point, where on the other side of a steep gully, I saw a line of runners ahead of me beginning their downward journey. I was nearly halfway through the race.

During the descent, the rising sun peeked through the jagged mountains, casting slats of lights along their flanks and gold plating part of the desert. Sweat began to bead on my skin as I continued to exert myself under the sun’s warm light. This part of the run trended downward, yet included many hills and valleys. I plodded onward, continuing to feel strong. I wondered if my husband had already finished. Minutes later, I could see the inflated arch that marked the finish line. I would be there soon.

I was still high up, surrounded by rugged desert yet, could see my destination below – the finish line backed by all the white buildings and tall palm trees in the town of Miramar. This downward trend allowed me to run fast, feeling powerful and athletic. The wind blew my hair and tickled my face, cooling my skin.

As I ran across the finish line, music blared and people cheered. Chris stood waiting for me with a smile on his face. We learned we’d both placed in the 50 and older category – Chris 3rd and me 2nd – and soon had our chance to step up on the podium to claim our medals. To me, the biggest victory was just being there – entering a race we’d never done before in a new setting and savoring the experience. It inspired me to keep on training and reminded me how much I enjoy moving my body and being outdoors.

5 Mile Trail Running Race in the Rain

On Sunday, September 26th, my husband and I competed in the Everyone Runs trail running race at Catalina State Park in northwest Tucson. I’ll be honest. I’m not a very good runner. I enjoy swimming much more and sometimes running makes my body hurt. But I have been trying to become more versatile and resilient since the pandemic started since I had to endure weeks where I couldn’t go in to the water.

Trail Running Race in the Rain

I decided to sign up for the trail running race about 6 weeks ago. I had been running two to three days a week, swimming three days a week, and practicing yoga most days. I never ran more than three miles in a day and knew the last two miles would be tough. We spent some time in Greer, Sedona, and Pinos Altos (north of Silver City, NM) – so I figured the altitude training might make the discomfort more manageable. I do think it helped me quite a bit.

My training runs weren’t very fast – maybe 13 or 14 minutes per mile. But that seemed to be about where my limit was right now, so I just went for it. My top priority during my early morning workouts is to walk away feeling energized, mentally alert, and grateful to be alive. I can’t do that if I push my aging body into a state of complete exhaustion.

Two days before the race, I noticed a rain prediction for Sunday morning. Monsoon season was over though, right? So it wouldn’t be anything to worry about, I figured. It might sprinkle for a few minutes or the ground might be wet when we arrived.

But no, we arrived on race day to a torrential downpour. Instead of starting us in assigned waves as originally planned, the race director let people start in a wave whenever they showed up at the starting line so we didn’t have to stand in the rain.

I liked that the air was cool and damp, but it was definitely a surprise to run through running washes and mud puddles. Far too often, I found my feet sliding unsteadily in the mud. The mountains were shrouded with fog and clouds. I felt rain pelting my face, tasted it on my lips, breathed it deep into my lungs.

The race was hard. But I kept going. A lot of younger people were passing me – sometimes like I was standing still. That chatter in my head told me many things I didn’t want to hear. That I was older than most of the other runners. That I was slower than most of them. That I was a miserable excuse for a runner. But I decided to fight back. I told myself that I could move past that negative mental chatter, that I didn’t have to listen to it.

I argued that I could keep on going, that I liked running in the damp morning air, that my body felt no different running now than it did 20 years ago, that I was going to finish strong. And I started to enjoy myself. I cheered for other runners. I imagined a favorite song playing in my head. I tried to experiment with my stride and pace.

And then I approached the final hill. I could barely propel my body in a forward direction. My stride decreased to an inch, maybe less. It was like I hit a wall. I felt breathless and like I might stumble. So I walked up the worst of it. Told myself I could still make it. My husband was on his way downhill. I knew eventually, I would be going down, instead of up the hill. And so I kept going. Eventually, the hill leveled off and I made the loop and approached the steep downhill. I took one last look at the Catalina Mountains and the wisps of fogs that drifted, obscuring part of their flanks before focusing on my feet as I made my way down the hill. Because if there’s one thing you need in this race, it’s good balance – for descending stairs and steep declines without landing on your backside, for jumping across rushing water or around big rocks or keeping your balance when you’re skating through mud.

My breath came back on that downhill descent. I know how hard the uphill is so I cheer for and encourage almost every runner I see with grueling expressions trying to move upward. I made one last unbalanced dance across stones and wet ground onto the pavement. And then I was running up the road on the final stretch to the finish. I knew then I would make it. I had my share of mud all over my legs, but I hadn’t fallen down or strained a muscle or given up. I heard a man announce my name and my bib number as I stepped across the pad. I wasn’t a fast runner. But I was indeed a runner. In 1 hour and 3 minutes, and 14 seconds, I had run 5.3 miles and made it to the finish!

Cold Swim in a Greer Lake

During our nine-day vist to Greer, I went for three chilly swims in one of the three reservoirs in Greer (Tunnel). The first day I swam, there were huge puffy clouds in the sky. There were brilliant yellow flowers in fields all around me.

I waded into the squishy mud, feeling the chill of the water on my lower legs before I took a deep breath and plunged in. The water was dark and murky. The cold water enveloped my being, snapping my existence into sharp focus. I swam toward the other side, where siting ahead, I could see a great blue heron walking around near some tall reads. I felt such an impulse to shout for joy.

I mixed it up between freestyle, breaststroke and backstroke. I was swimming a long stretch of freestyle when I heard the rumble. It couldn’t be, I thought. I stroked along on my back again, noticing how the once small puffy clouds had enlarged, now transformed to dark and ominous. I swam back toward shore, pretending I was sprinting for a finish line. And I exited the water, feeling exhilarated. My husband wrapped me in a towel and we ran for the car as large raindrops fell from the sky and lightning flashed. This swim, though shorter than I anticipated, still didn’t fail to disappoint. It was a workout, a celebration of life, a connection with nature. All good!

My New Release – Fitter Than Ever at 50 and Beyond

Available on Amazon for 5.99 on Kindle (Free on Kindle Unlimited) or 14.99 in paperback

Download the Spanish Kindle version

Back Cover Description

Fitness expert Susan Dawson-Cook, M.S. knows fitness and how the right balance of exercise, proper nutrition, and mindful practices such as yoga and meditation can transform lives. Stop making resolutions and quitting them and start living a healthy lifestyle today. Fitter Than Ever at 50 and Beyond addresses lifestyle, physical, and emotional changes we face in our 50s. You’ll exercise to boost energy level and mood and improve cardiovascular fitness and muscle tone—embarking on activities you enjoy. You’ll savor nutritious foods that reduce cravings and boost mental focus. You’ll engage in mindful practices that will help you establish a healthier relationship with your body and with food. Your Fitter Than Ever journey will be truly transformative, enabling you to live an empowered, healthy, and joyful life.

With a passion for transforming not just bodies but lives, Susan worked in the fitness industry for 30 years at a world-renowned spa and an active adult community in northwest Tucson. Then an AFAA certified personal trainer and group exercise instructor, she is currently a RYT-200 Yoga Alliance certified Ashtanga Yoga instructor. In 2017, Susan and her husband retired. They now live in San Carlos, Mexico and southern Arizona. Susan writes, teaches yoga, volunteers with a marine wildlife rescue group, and swims in the Sea of Cortez—often with a friendly pod of bottlenose dolphins.

Reviews

“Read. This. Book. The author worked in the fitness industry for years and knows how to motivate you to live fully and well. Weight gain does not have to be inevitable. The author is also relatable. Early on, she struggled with bad eating habits and excess weight. What I like most about the counsel Dawson-Cook gives, like her Slim for Life secrets, is that you can tailor the advice to your body, your lifestyle, and your mindset. Use this book as a catalyst for change, and experience the joy that comes from an active, healthy lifestyle.” – Reading is my hobby

“The book discusses many topics that are particularly relevant to women over 50 including retirement, weight loss or maintenance, setting up a successful exercise routine, nutrition, menopause, and even meditation and yoga.” – Pamela Powell 

“I really liked the section on recommended activities and intensity as well as exercises to avoid for different types of health issues.” – D Mason

“I have lost 3 pounds in the last 2 weeks. I am tickled pink about this! My scale hasn’t budged in the right direction in forever. But now I am hopeful I will reach my health and weight loss goals.”  – Rollicking Reader

“If you are going to buy one book this year that is explicitly designed to improve your life, let it be this book.” – Bobbers

“Combining her own experiences with her extensive knowledge of fitness and health, the book offers people the unique opportunity to achieve ageless fitness.” – Jason