Depression

Depression. A 10 letter word and a feeling that most of us don't like to admit that we are having. I'm sorry to break the news to you, but everyone is probably going to experience this at some point in their life. It is not anything to be ashamed of, but you should be aware of it and seek help if need be.
I know from experience how hard it can be to admit to yourself that you are experiencing signs of depression. Most people have been there, even if it was only for a short period of time. However depression can become a serious mood disorder if it last more than 2 weeks and it can be dangerous to your health.
My AP Psychology class is learning about mood disorders right now. I know that if you are depressed then you start having negative thoughts. Also, if you get into a deep depression, then it can become a vicious cycle. You need to be willing to accept that you are depressed and realize that it is nothing that you should be embarrassed about. Once you reach this point then you can get the help you need either from friends, family members, or a professional.
I don't think that a lot of people understand the consequences that can surround a mood disorder such as depression. One of the many consequences of long term depression is disturbed sleep. Just this one problem can lead to so many other complications, such as fatigue and becoming more susceptible to sickness. If you are depressed then you are really slowed down and every day that you are depressed, you are missing out on living your life to the fullest. Depression can be treated and it should be before it goes on for too long.
I myself have recovered from depression multiple times. I never had to seek professional help because I didn't let it get that far, I just talked to family and friends. After a while of that, it made me feel so much better. If you are passed the point of getting through it only through the help of friends and family, then I strongly encourage that you find help. Like I said before, depression is nothing to be ashamed or embarrassed about and you need to find help before it impacts your life any further.

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My Favorite On-the-Go Breakfasts

If you are anything like me, then you are probably always in a rush to get out of the door on time every morning. no matter how early I get up in the morning, I never have time for breakfast, I am always in a rush. In the rush, you may forget the most important meal of the day, breakfast. If you skip breakfast, than you are missing out on many of its health benefits. This is why even if you are prone to running late, and you don't have time for a sit down breakfast, then you need to have a back up plan for when and where you are going to fit in your breakfast.
The great thing about breakfast is that it doesn't have to be much; it just has to be a little something that gets your metabolism moving in the morning. Keeping grab and go foods in your house can be super helpful. Anything from a banana or apple to a granola bar or an apple sauce cup. All of these items can be eaten on your way to school or work or right when you get there. They take little time to eat and will hold you over until lunch time.
Another thing that you could try is getting something ready the night before. You may not have time to stir together a smoothie in the morning (and if you do then you must really have your life together and I applaud you), but you do have time at night before you go to bed. Throw some fruit, yogurt and ice into a blender, then throw it into the fridge. In the morning you can drink it down while you are getting ready. You could also put some cereal into a bag if you are allowed to eat at your first hour class or at work. Sometimes I put some Honey Nut Cheerios into a baggie and put it into my backpack at night, that way, it is one less thing to worry about in the morning and I can have my breakfast when I get to school.
I am forced to live by both of these strategies because I am a perpetually late person every day of my life. Do what works best for you; as long as that means that you are eating breakfast instead of skipping it. Remember that it doesn't have to be anything big, just a little something to give you some energy for the start of your day.

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Acceptance is Key

Bad days are unfortunately inevitable, but they do not define you as an athlete. Everybody has them and they aren't fun. But you have to know that the road to success isn't going to be easy and there are going to be days that are easier than others, it's just a fact. The best way of getting over a rough day is just accepting that that is what it was, it was just one bad day in between many good days.
So you show up to your track meet that day expecting to PR and then you get the worst time of your career. I am living proof that it can happen. Yep, yesterday I had a track meet and I was expecting so much from myself, maybe too much. I thought that I could PR, and instead my time was the slowest that I could ever remember myself getting. Days like this you may go through a few stages:
Stage 1: Tears
You are upset with yourself. So upset that you could cry, and maybe you do. It's perfectly okay, let it out. Wipe those tears away and get back up, remember that all you can do is improve for next time.
Stage 2: Rage
After you are over being upset about your time, you will probably just be mad at yourself. I know that I am. I just want to drop everything and quit. I hate that I ran slow and that I couldn't move faster. I'm just mad at the world at this point.
Stage 3: Acceptance
When you decide that the world isn't actually after you, and you forgive yourself for how you ran, you have reached the stage of acceptance. Accepting that sometimes days like this happen and you just have to work that much harder next time.
These are the phases that I go through after a bad race, maybe you don't, that's okay too. If you finish a bad race and right away accept that it is something every runner experiences then that is fantastic. However for the runners that struggle when they perform poorly, know that you aren't alone. The point is, after a race like I had yesterday, you must become accepting. It is the only way to get through the bad days. Every athlete has them, acknowledge it and move on.

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Healthy Mind Healthy Body

Running has been my way of keeping fit and healthy for as long as I can remember, before I did it for a sport, I ran around my neighborhood for fun. Some may call me crazy when I say this, but I honestly just enjoy running. However most runners have other reason's and motives for going running on a regular basis. That reason is often to keep a nice body due to outside pressures.
Some may say that these thoughts are unhealthy, and maybe they are, I can't be the judge of that. I know that peer pressure can be a negative thing but what people don't realize is that it can also be positive. The right kind of peer pressure can even be healthy. The key is knowing when peer pressure is healthy, and when it has gone too far.
When all of your friends are running and eating healthy, that often causes pressure on you to get more exercise and eat healthier as well. This is an example of positive peer pressure. If your friends and peers are encouraging you to change your behavior so that you become healthier, that is okay. What is not okay is when your peers encourage you, maybe directly or even indirectly to change something about yourself that could cause damage to your health.
If your friends are trying to lose weight, and they over exercise and eat very little to achieve this, you need to realize that this is unhealthy and that you shouldn't fall into the same pattern. They may make comments about your weight or body type that causes you to want to do the same, that should be a red flag.
I think it is so important that kids realize that their peers can impact them positively as well as negatively. Remember that not all peer pressure is bad, and that it is okay to have friends that encourage you to improve your health. I have friends that pressured me into track and cross country. This is one of the best decisions, and healthiest decisions I have ever made, and it was because of peer pressure. So beware of negative peer pressure and be aware of positive peer pressure.

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The True Meaning of Sportsmanship

On Saturday, I witnessed a moment of true class and sportsmanship. Stephanie Jenks, of Linn Mar High School, ran the 3000 meter early Saturday morning along with myself. Every runner in the state of Iowa knows Stephanie Jenks. She is what I like to call a running prodigy, she is a phenomenal runner. On Saturday, she shattered a 3000m record and then, when she was finished running, she cheered on the rest of the runners in that race, including myself. That is class.

Just to put this into perspective, the 3000m race is 7.5 laps, just shy of 2 miles. In my opinion, it is one of the toughest races that any runner can run. Jenks finished over a lap ahead of the second runner, with an amazing time of 9:51. And then, after, she encouraged the other runners. After I finished the race I felt horrible and there was no way that I had the energy or breath to cheer on anyone else.

Jenks' actions show true sportsmanship and she should be a role model to everyone. I don't know many people that would have done what she did. A lot of times when people excel at something, they become cocky and sometimes rude. Not Jenks. She is so kind-hearted and a good sport. I can't say that I would be the same if I was as gifted as she is.

However Jenks isn't the only sportsmanship I witnessed at Saturday's meet. I had been racing a girl, also from Linn Mar, the entire race. We had gone back and forth, sometimes her in front of me, sometimes me in front of her. As we approached the last 200m, she was in front of me, but I was determined to beat her. So I did, in the last 100m I passed her and beat her. As we lined up after the race in the order that we had finished, she congratulated me and complimented my "strong finish".  You don't often find people like this at competitions. Nowadays, everyone is all men for themselves, and they get upset when things don't go their way. This girl's compliments made my day and restored my faith in people of the world.

So just remember, the next time you finish a race, tell the person in front of you or behind you "good race" or "good job" and cheer others on. Sports can be crazy and intense, but always remember to be kind to your opponents.

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Stress Less on Meet Day

It's hard to keep the nerves down on the day of a track meet. When you step up to the line at the time of your race, those few moments right before the gun goes off, are always the most nerve racking. It's easy to freak yourself out, but believe me, that is not going to help you to race better. There are a few strategies that you can do to keep the nerves down on race day.
The first thing that you have to remember is that, at this moment, you can not get into any better shape, you can't be any more prepared. You know where you are at and you know how fast you can run. This always calms me down because it reminds me that everything is out of my control until race time.
Another thing is to keep busy during the day. Dive into your school work and forget about the upcoming meet for awhile. If you aren't thinking about it then you can't stress about it. This is why I always listen to music and either read a book or do homework on the bus ride there, so I think less about what I am about to face when I arrive at where I'm headed.
Talking to a team mate can always be helpful as well. If you are both nervous then it helps you to understand that everyone at the meet is feeling the same way you are. They are all just as nervous as you are. A friend could also help to calm you down. If you are working yourself into a frenzy then they can be there to talk you through it. After all, it is just a high school track meet, and if you don't do well, there is always other ones. Your team will be proud of you no matter how good (or bad) you may do, so there's no need to worry.
If you are stressing out during the race, set a steady breathing pace and stay hooked onto the person in front of you. As my coach likes to say "grab onto a ponytail and go". Work your way up in the group that you are running in. If you aren't running in a group, it is helpful that you have a watch so that you can focus on staying on pace. Always remember that there will be other races, so there is no need to stress. If you don't do well in this race, then it is not the end of the world.
Meet day can be stressful, but it doesn't need to be. Just stay focused on what you can control rather than what you can't, This is the day that you have trained for. You are ready. Now go get 'em.

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France Redefining the "Perfect Body"

I just read a recent article concerning a bill that is set to pass in France. This bill would require models to have a BMI of no lower than 18, in order for them to be allowed to model. If the model cannot produce proof of their legal BMI, then the agency could suffer some major consequences including jail time.
I think that this bill would be great if it were to be passed. I have always believed that models were much too skinny and unhealthy looking, giving teens around the world unrealistic images that they would compare themselves to. Seeing these women in magazines and on runways, young girls would look at them in awe, wishing to be like them one day, without realizing how unhealthy they actually were. If they are required to have a certain BMI, then their bodies would look much healthier, which I think is very important.
It is important that these models look healthy and realistic, because when they do not, young girls sometimes go to extreme measures to achieve what they believe is the "perfect body". Eating disorders are a huge problem in society today. Up to 24 million men and women of all ages suffer from an eating disorder of some kind in the United States today. That is far too many and it is so sad. Children should be taught from a young age that any body type is beautiful. I am also a strong believer that this concept should also be displayed on the runway.
France's bill is a step in the right direction, but there is so much more that needs to be done. I believe that all shapes and sizes should be displayed on the runway and in fashion magazines, not just those that are 6 foot tall and have a BMI of 18. It is important to teach children (not just girls but also boys) to be comfortable and confident in who they are because all body types are beautiful.
So as thrilled as I am about this new bill that is set to pass, I know that there is so much more that needs to be done. I also hope that if this bill does pass, that it will be enforced as strictly as they say it will. It is important for both children's mental health, but their physical health as well.

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