It’s time to embrace tracker-free days. Take off your activity tracker, GPS watch, sleep monitor, the baby stalker, and every other device and get your body back. (Breathe, it’s going to be okay.)

We are obsessed with data. We can now track how many times we rolled over in the night, how many steps we took, the number of times our heart beat on our five mile run, how many times we changed the baby’s diaper (and what we found inside it).

I’m all on board – for the most part. I love being able to dig into my run and see where I faltered or where I did better than yesterday. My watch tells me how long I should recover before my next workout. It reminds me to move throughout the day, not just during my workout.

But it starts to be too much.

Instead of being something that motivates me to push myself a little harder or move a little more, it becomes all-consuming.

It’s so easy to get lost in the data and forget what really matters. I used to get up from my desk and walk around for a bit because my body felt like it needed to move, not because a device buzzed and told me to. I didn’t have to check my app to know if I got a good night’s rest, I could tell from how I felt when my alarm went off and if I made it through the afternoon with wishing I could take a nap.

Tracker-free days break the obsession – and the blindness. When I leave my watch at home I am reminded to listen to myself. I know my body best. The less I listen to it, the harder it gets to hear. The more I rely on my watch, the less I really know.

At least once a week I take a tracker-free day to break the cycle and tune back in to what my body’s saying.

If you’ve ever said:

“I can’t believe I am wasting all of these steps! Maybe I should go home and get my tracker.”

“Hold on, I just need four more laps around the kitchen until I get to 10,000 steps.”

“I stopped running because I couldn’t figure out my pace. My watch kept losing its signal!”

You might just want to try it too.

Say hello to my guilty pleasure. Instagram.

I cannot get enough of it. While lately I have only been letting myself check it once a day (a post for another time), when I do check it I spend way longer than I’d like to admit.

It’s more than the pretty pictures or the random food shots. I follow people who inspire me, who show me what life is like somewhere else. From #vanlifers to professional runners, I often close out of the app feeling ready to try something new.

I follow quite a few female athletes – they are often the posts I get most excited about in my feed. While I’m still looking for more female athletes to follow on Instagram (see my original post on it here), here are some of the incredible women I have found so far.

Female Athletes to Follow on Instagram

Allyson Felix, track

A photo posted by Allyson Felix (@af85) on Feb 22, 2016 at 10:41am PST

Lakey Peterson, Surfing

A photo posted by Lakey Peterson (@lakeypeterson) on Feb 4, 2016 at 3:25pm PST

Shalane Flanagan, Marathoner

A photo posted by Shalane Flanagan (@shalaneflanagan) on Feb 15, 2016 at 5:34am PST

Torah Bright, Snowboarder 

A video posted by Torah Bright (@torahbright) on Feb 24, 2016 at 5:38pm PST

Chantae McMillan, Olympic Heptathlete

A photo posted by Chantae McMillan✨ (@chan_taemac) on Sep 24, 2015 at 2:28pm PDT

Julie Johnston, U.S. Women’s National Soccer (and I went to SCU with her)

A photo posted by Julie Johnston (@juliejohnston2) on Dec 16, 2015 at 1:02pm PST

Lizzie Armanto, Skateboarder

A photo posted by Lizzie Armanto (@lizziearmanto) on Feb 27, 2016 at 1:44pm PST

Stephanie Gilmore, Surfer 

A photo posted by Stephanie (@stephaniegilmore) on Feb 28, 2016 at 1:43pm PST

Mattie Rogers, Olympic Lifter

A photo posted by Mattie Rogers ???? (@mattiecakesssss) on Feb 27, 2016 at 2:49pm PST

Misty Copeland, Principal Dancer with American Ballet Theatre 

A photo posted by Misty Copeland (@mistyonpointe) on Mar 5, 2016 at 6:09am PST

Annie Thorisdottir, CrossFit

A photo posted by Annie Thorisdottir (@anniethorisdottir) on Feb 23, 2016 at 2:47pm PST

Who do you follow?

I have tried a lot of natural deodorants. Some with mild success, others with horrible, embarrassing failure. Only one that I never think about, never worry about.

I’m a sweaty girl. I work hard, which means my deodorant has to too. My deodorant has to hold up all day through the commute, running around at work, and a hard workout.

When I first started to switch to natural personal care products, I clung tightly to my antiperspirant. You want me to potentially have sweat marks, in high school? NO! I slowly transitioned from a traditional mass market drugstore brand to a slightly safer antiperspirant. A year or so later I started to test the waters with deodorants, and I eventually left the antiperspirant behind.

The Best Natural Deodorant

A couple years ago I started using the Crystal Body Deodorant Stick. It works so well I even used it on my feet for a year or so while I was lifeguarding and in and out of wet shoes. The craziest part? I’m still using the same stick I bought four or more years ago. I’m not even halfway through it. (To be fair, I have another full size stick in my gym bag, but with frequent use on both, I’m still way over the year lifespan the Crystal website suggests.)

How to find the best natural deodorant for you

Everyone is different. What works for one person might not work for you. It will probably take a couple tries, but there are so many different natural deodorants out there I am confident you will find the one that’s just right for you.

1. Look for a deodorant that is aluminum, paraben, talc, and “fragrance” free.

2. Check how it ranks! The Environmental Working Group’s database is incredible. They give each product a score based on its ingredients and known research about their safety. I run all of my products through their database before I purchase.

3. Test. You need a few days to test out a new product. If you are really worried about getting smelly, test it out on your run after work (just be sure to remove your previous deodorant first) or on the weekends.

4. Know what works for you. Once you try one product with tea tree oil or baking soda that doesn’t work, there’s a good chance the next one won’t work for you either. The first couple of ingredients listed are the ones in the highest concentration – if one brand doesn’t work for you, try to find something that has different ingredients. Different applications can also make all the difference. Creams don’t seem to cut it for me, but sprays and crystal sticks seem to do the trick.

5. Reapply. Get the most out of your deodorant (and cut down on the worry) by reapplying before/after a workout or any other time you sweat a bit (I tend to do a midday reapplication on hot days just in case).

4 months. 16 weeks. 112 days.

One month for every week I thought I would be out.

It makes me laugh like someone who has lost their mind. Maybe I have.

I burst through the door two weeks ago when I finally graduated to the next Thera-Band. I have made everyone I know look at how close I am to being able to point my right foot as far as my left. I ask people to stand on one leg and throw a tennis ball with me without any sense of shame.

Don’t get me wrong, I’m still mad as hell. I still get frustrated. I still curse and angrily announce that this is bullshit.

But it doesn’t consume my every thought.

I want to lift and run and feel like the athlete I am. I want to push myself. I want to feel the pain of a solid workout, not the pain of sleeping with torn tissues.

But I’ve come a long way to get here and I finally feel like I’m close. So close to getting back to my life.

It’s slow, and that’s okay. I can swim now almost normally. Heel raises while I brush my teeth are my new routine. I shamelessly hunt for scar tissue to break up when I have downtime. I can do a full yoga class. I can ride a bike (stationary or a short trip without my clips).

Rebuilding takes time. I’m happy with my progress, and incredibly hopeful for the next four weeks.

4 Months Post Severe Ankle Sprain

Here’s what I’ve been doing to heal up my ankle and improve my mobility:

1. Heel raises. I’m working toward being able to do these on one leg (a requirement for running). Right now I’m doing 3 sets of 20-25 reps, twice a day. When I first started I was doing 10. Just 10 reps a day.

2. Eversion and inversion with a Thera-band. I recently graduated to the green band (medium resistance) and I have rapidly progressed to 3 sets of 20 reps.

3. Cupping. Game changer. This has made all the difference for me. My physical therapist has been using cupping to target scar tissue and release tension in my tissues. The difference is insane. I’ve never had such a quick result. The best part? It’s winter so no one can see that I look like I’ve been in a fight with a giant octopus.

4. Scraping. My PT has been using gua sha to break up my scar tissue and improve the glide of my tissues. He even taught me how to do it to myself with an Asian soup spoon. Besides cupping, this gets me the best results (in terms of pain, stiffness, and mobility).

5. Arnica gel. Mostly to combat my battle wounds. But I’ll take any extra benefit I can get.

6. Activity. I’ve been slowly increasing my walking distance and speed. I finally walk at my normal pace again (which is apparently faster than most people if you listen to the complaints of my friends). I swim 2-3 times a week, walk 3-4 times a week, strength train at the gym 2-3 times a week, and do yoga once a week. I’m doing my best to stay active so I’m ready to run and really lift when my ankle is ready.

7. Rest. This time around I’m tuning in and really listening to what my body has to say. When my ankle is bothering me (more than normal), I am careful to put it up and stay there. I back off in workouts when it doesn’t feel quite right. I get extra sleep to make sure my body has time to generate new tissue and clean out all of the junk from the day before.

8. Eat! I strongly believe that food is medicine. I’ve been doing my best to get as many nutrients as possible. Anti-inflammatory foods like healthy fats and antioxidants have also been high on my list.

Fingers crossed I get to run when spring sets in for good!

Life doesn’t have to be perfect to be stress-free. Let go and get some calm back into your life with these tips.

De-stress in 10 minutes

Breathe. When I’m stressed I start taking shallow breaths that leave my heart fluttering and my pulse rising. I’ve had a lot of success practicing the breathing techniques I have learned in yoga. No matter where you are, you can reset by breathing in for a count of four and out for eight. Close your eyes and focus on your breathing until the tightness in your chest loosens and you’re ready to go back to your day.

Drink (a cup of tea). There’s something inherently calming about sipping a steaming cup of tea. If you can, try to just sit and drink your tea without rushing off to answer emails, play with your phone, or tackling your to-do list.

Move. Take a short walk, spend a few minutes in your favorite yoga pose, or plan your evening workout. Exercise has long been touted as a cure for stress. Get a quick hit with a little bit of movement (even if you don’t have time for a full workout).

Tidy. Spend 5 minutes picking up your workspace. Once you have everything, spend the next 5 putting it all away. You’ll feel better when your space is clear of the visual clutter, and you can focus on what’s important. (This is by far my favorite trick. You can set a timer if you are worried you will turn it into a full floor to ceiling procrastination-induced scrub down).

Delete. Clear out as many emails as you can. Just like your workspace, having a clear inbox can do wonders for your ability to relax and get stuff done.

Plan. Make plans for the weekend. It’s a nice reminder that this feeling is only temporary. Something to look forward to helps me get over paralysis and dive into what still has be done.

Wash. Clean out all of the dishes in the sink. Not only will have a clean kitchen, but cleaning gives your mind space to wonder and a hit of instant gratification for a job well done.

Grateful. Make a gratitude list. Take a minute or two to jot down what you are thankful for. The more specific and the longer the list, the better.

Re-assess. Is it really that important? Do you have to get it all done right now? More often than not the things I’m stressed about don’t really matter. It’s not actually do or die.

Prioritize. Nothing clears my mind like a precise plan of attack. Write out all of the things you have to do and rank them in order of importance. Even if you only get the most important thing done, you will feel better.

Embrace. Life is chaotic. Things never go according to plan. Of course there is extra traffic when you’re late. You will drop your toast down your nice shirt. Your boss always needs just one more thing.

Things happen. It’s all okay. Just let it happen. Let it go. Embrace it. It’s all temporary and you will feel more in control when you stop fighting all of the things you have no power over.

When I hobbled out of urgent care 13 weeks ago I told myself I still had plenty of time to heal up before my half marathon. I was still dreaming of a fast race and the chance to PR in February.

I finally accepted that I wasn’t going to make it to that race. Now I’m staring down the fact that I won’t even be running at all by then.

At three months, this is officially my worst injury. Sure I’ve had lingering tendonitis, but this takes the cake for my longest, slowest recovery yet. And there really isn’t anything I can do about it.

I’ve accepted that I have a severe ankle injury, and I need to treat it as such. I’ve stopped crying over the fact that I was coming off a huge PR and I was in the best shape I had been in in years. By now that fitness is loooong gone. I’ve also stopped thinking about how I’m going to get back there as soon as I can.

The past and the future are dangerous places. I end up feeling frustrated and hopeless when I dwell on them.

Lately I’ve been trying my best to focus on the present. Not even what I can do today, but what I can do right now. My ankle range of motion comes and goes. The pain hits and fades. I can do squats fine and then suddenly I can’t do them at all.

And it’s all okay. It’s all progress. It’s all something.

I can’t control my recovery. I can’t predict when I will be able to run. I can’t force my body to heal any faster (which isn’t to say I’m not trying everything I can).

I’m still an athlete. I’m still getting stronger. I’m certainly learning a lot. And soon, I will be able to build the base that will let me run and lift until my legs turn to jelly. But right now, I’m still digging the foundation. I’m getting my tendons strong and getting rid of all of the scar tissue in my way.

When I was training for this year’s SeaWheeze I started listening to podcasts while running to better simulate what it would be like (my mom really likes to talk while running… so it was a similar experience). I ended up really enjoying the “company,” and I now mix in podcasts fairly frequently to keep my runs (or walks or workouts or drives) interesting.

Listen up:

Barbell Shrugged
This is the first podcast I listened to, and it got me hooked on the medium. I like hearing their fitness tips, and the guests they talk to are often highly successful athletes, movement specialists, or even scientists. I listened to their podcast on adaptive athletes during one of my last long runs, and it definitely made me push through when I wanted to walk (how could I stop if they didn’t?!?). In the name of honesty, I would appreciate more women on the show, and there are times that feel like they recorded terrible jokes and unfortunate comments from inside a high school boys locker room.

RadioLab
I’m super late in the podcast game (and no, I haven’t listened to Serial). After Barbell Shrugged I found most of my podcasts by browsing the most popular tab in iTunes, including this one. The topics vary wildly, but they keep my attention.

This American Life
Another one that everyone and their mom listens to. For good reason! They have made me laugh, and they have made me cry (unfortunately while on a 12 mile run).

Ted Radio Hour
I’m a sucker for TED Talks, and this podcast splices together the original talks with interviews with the speakers. I always learn something new (and usually weird). I also really like that these episodes are typically around the same length. They are perfect for a 10k.

She Does
I fell hard for this podcast when they had a writer heroine of mine, Ann Friedman, on the show. (You should do yourself a favor and sign up for Ann’s newsletter while you’re at it.) Each episode dives into a different woman’s background and the work she does. They explore all kinds of professions, and they really get into how their guests got their start and discovered what they wanted to do. The premise alone makes me happy.

The Minimalists Podcast
I’ve been a long time reader of The Minimalists, and their podcasts includes an entertaining mix reader questions and their thoughts. It’s more a think-piece, so I would recommend it for easy runs or other activities where you have some extra brain space.

When I sat down on New Year’s Eve to reflect on the past year and think ahead for the coming one, I was at a bit of a loss. I couldn’t remember the resolutions or goals that I had set the year before (if I did). Instead, I wrote pages of quick notes about my memories from the year and what matters to me right now.

The more I wrote, the more I realized I didn’t want to set out to change a habit or hit a mileage goal or give up sugar. It just didn’t feel right this time around.

I’m setting intentions, not resolutions.

I want to give myself focus and a way to prioritize the things I do. I grew a lot last year, and I really tapped into what makes me happy. I want to continue some things, and dive deeper into others.

So this year, I’m all about priorities or focus. I’m not making new goals or resolutions. They aren’t measurable or tightly defined. At least not to start. There may be times where I do something like the 30-day writing challenge that does give a measurable task, but overall these will be my touchstones, my guiding purpose.

My intentions for 2016: Creativity, health, simplicity, and adventure.

This year I want to make more time for my creativity. I want to do more of the things that made me happy last year, and explore the things that left me feeling at peace and fulfilled (like journaling and blogging more).

On top of that, I’m starting the year with a healing ankle and a deep desire to better nourish and care for my body. The things my body can do bring me a ton of joy and a sense of self. Once I’m healed up, you will certainly find me building my base so I can run and lift to my heart’s desire.

I plan to continue to simplify my life and make more time for the things that get me talking too fast and unable to control my excitement. I want to avoid the trap of busyness and consciously choose what fills my time (and brain).

Mini-trips, across-the-world travel, trying something new – they all fall into adventure. I want to keep pushing my comfort zone and exploring the world around me. I want to say yes to the things that scare me, and make it to a bucket-list destination (or two).

Where to start

Want to set some intentions for yourself? I suggest:

1. Give yourself 5-10 minutes to write down all of the things you remember from the last year.

2. Take 2-3 minutes to look over what you wrote and pick out the things that came up a lot and made you happy.

3. Jot down all of the things you would like to focus on this year.

4. Pick out the ones that are the most important to you and assign them to a category or defining word.