Carol Murphy

Animals, Biodiversity, Community, day hiking, featured, firstfridays, Geology, hiking, History, Lifestyle, nature, outdoor adventures, outdoors, plants, Scenery, travel, Uncategorized, Wellbeing, Wellness

Hiking at Point Reyes: A Journey to Tomales Point

May 30, 2025May 31, 2025by Carol MurphyLeave a Comment

Point Reyes National Seashore is a hiker’s paradise, offering a breathtaking blend of coastal beauty, rich wildlife, and rugged landscapes. Among its many trails, the Tomales Point Trail stands out for its unparalleled views, and incredible encounters with nature. My first hike along this trail was nothing short of magical, with the highlight being an up close view of the majestic tule elk.

The Journey Begins

The Tomales Point Trail starts at the historic Pierce Point Ranch, a relic of California’s ranching past. From the trailhead, the path stretches roughly 9.4 miles out-and-back, guiding hikers along a narrow peninsula bordered by the Pacific Ocean and the Tomales Bay. As my hiking partner and I set out to explore this trail, the crisp ocean breeze filled the air, mingling with the earthy aroma of coastal plants. I was taken aback by the spaciousness and expansiveness of this trail and the beauty of the ocean view through most of our hike. It was absolutely captivating.

Enter The Tule Elk: The Stars of the Trail

One of the most iconic features of this hike is the tule elk reserve, which is home to a thriving population of these magnificent animals. Tule elk, are a subspecies of elk native to California, and were once on the brink of extinction, with fewer than 30 individuals remaining in the 19th century. Yet, thanks to conservation efforts, they are now able to roam freely at Tomales Point.

We were lucky enough to be able to spot several elk along the rolling hills in the distance, and we even got to watch some of them up close, (but from a safe and comfortable distance), as they gathered near the end of the trail at a natural watering spot. Their stately antlers silhouetted against the rolling hills in the background. Observing them in their natural habitat was a humbling experience, reminding me of the importance of preserving these landscapes for these beautiful creatures and their future generations.

A Coastal Plant Life Wonderland

The trail is also a haven for plant enthusiasts. In spring and early summer, the path bursts into color with wildflowers like California poppies, yarrow, lupine, and Indian paintbrush. Even in other seasons, the rugged beauty of coastal sagebrush, coyote brush, and succulent plants like ice plant adds charm to the landscape. The vegetation not only enhances the trail’s visual appeal, but also supports a wide array of wildlife.

Encountering Wildlife

In addition to the tule elk, we encountered a variety of wildlife along the trail. Black-tailed deer darted gracefully through the brush, while red-tailed hawks soared overhead. I even spotted a coyote before we even got on the trail back near Pierce Point Ranch. It caught me off guard and I was a little frightened at first but soon realized that it had something else holding its interest. It wasn’t thinking about me and I was able to capture a few photos of it. It was right then that I knew that this hiking trip was going to be very interesting. There were also smaller animals like California quails and lizards which added their own distinctive charm to the hike as well. As was the occasional sighting of harbor seal basking on the distant shores below us on the Tomales Bay — this too was a pure delight.

Interesting Facts About Tomales Point + Point Reyes

Geology: The Point Reyes Peninsula lies on the San Andreas Fault, and its unique geology make it a fascinating destination for earth science enthusiasts.
Biodiversity: Point Reyes boasts over 1,500 species of plants and animals, making it one of the most biodiverse areas in California.
Marine Life: The surrounding waters are par of the Greater Farallones National Marine Sanctuary, home to gray whales, elephant seals, and other marine species.
History: The area has rich history, from the indigenous Coast Miwok people to its later use as ranchland during the Spanish and Mexican eras.

Tips for Hiking the Tomales Point Trail

Dress in layers because the coastal weather can change rapidly, so it’s best to be prepared for wind and/or fog.
Make sure to bring enough water and food/snacks because this trail is fairly long, and a little steep and challenging in some areas. You’ll need to stay both hydrated and energized.
Wear a hat or cap and protect your skin because there is little to no shade on this trail.
Don’t forget your insect repellent and sunscreen.
Bring binoculars if you really want to enhance your wildlife watching experience, especially for spotting tule elk and distant seabirds or seals, etc.
Bring a portable phone charger – just in case – because, although gorgeous, it is a long trail.
Start your hike on this trail early because there isn’t a lot of parking available and parking spaces tend to fill up very quickly — and an early start can really help you get the most out of this hiking experience and enjoy it to the fullest.

Finding Peace in Nature

For me, hiking at Point Reyes and along the Tomales Point Trail was a deeply spiritual experience. The vastness of the ocean, the beauty of the fauna and flora, and the quiet moments surrounded by nature reminded me why I turn to the outdoors for peace and clarity.

If you’re seeking an unforgettable hike that combines natural beauty, wildlife encounters, and a touch of history, Tomales Point is the perfect choice. It is a place that stays with you long after the hike ends. I can still feel it gently calling me back for more adventures.

Have you hiked at Pointe Reyes, or the Tomales Point Trail? I’d love to hear your experience along with any tips that you might have for my next trip.

Thank you for reading.

Until the next time.

Take care and be well.

— Carol

featured, firstfridays, Inspiration, poetry, Uncategorized

“The Next Step”

May 30, 2025May 31, 2025by Carol MurphyLeave a Comment

The Next Step.

"I'm entering a new chapter.
Not because I have everything figured out, 
but because I feel it's time.
There's a quiet, steady voice inside nudging me forward, 
a voice I've learned to trust.

This isn't about starting over.
It's about continuing --
with more clarity, more peace, and a deeper sense of purpose.
It's the next step I'm being guided to take.

I may not know exactly where it's leading,
but I know I'm meant to be here.
And that is enough for now." 

- CM

featured, Healing, Inspiration, Life, Lifestyle, loss, New Beginnings, Uncategorized, Wellbeing, Wellness

Still Walking This Path: Five Years Into My Wellness Journey

May 30, 2025May 31, 2025by Carol MurphyLeave a Comment

Five years ago, I stood at the edge of something I never anticipated — something I didn’t ask for, yet was suddenly compelled to live.

I was navigating the crushing weight of profound grief, mourning the unimaginable loss of one of my children, when my physical health began to deteriorate rapidly. What started as a sort of quiet exhaustion and unexplainable symptoms escalated into a life-threatening condition. I was losing weight at a frightening pace — around a pound to a pound and a half a day (without trying to lose any weight), and without an explanation. My body felt as though it was slipping away, and my spirit…well, it was preparing for the possibility of transitioning to the next realm. I even began making peace with the idea of being reunited with my son in the afterlife.

It was during this harrowing chapter of my life that I received an intervention that ultimately sustained my life. Furthermore, I was supposed to be on 4 medications — indefinitely, but that experience led me to make some changes which led to my not having to go that route. I began to look inward and ask myself the difficult questions. Questions like “What is the root cause of what was happening to my body? What was I feeding myself — physically? emotionally? spiritually? And more important what would it mean to truly listen to my body, mind, heart and soul to find the answers?

I made a vow to honor the vessel that I was given. I nourish my body with clean, whole foods, and choose to get the majority of my vitamins and minerals from those foods rather than relying on supplements, powders or pills. There is something more trustworthy to me about nutrients in their natural form — grown, not manufactured. I don’t subscribe to extreme diets because I believe that extremes are often more harmful than not. So, instead, I practice mindful eating — which is a return to how I used to eat as a child and young adult, before life became busier with juggling work, marriage and raising three children, going back to school to earn my degree and giving back to my communities by volunteering. Rediscovering this simple, intuitive way of nourishing myself has been quite refreshing. It is a beautiful, gentle and grounding reset of sorts.

Movement is also now a big part of my daily rhythm. Not as punishment or obligation, but as an act of love. Pure, unabashed, self-love. I continue to walk every day. I practice yoga, tending to my body, my breath and my inner stillness. Once a week, I strength train, practice Barre, and do aerobics to keep my cardiovascular system, muscles and bones strong, ( which is important for women my age). I hike, bike and play tennis as often as possible, and I have participated in a 5k every year for the past 7 years. But, my favorite thing to do from time to time is to dance freely, and joyfully around the house.

Those dancing moments are so sacred to me because they are an ode to the child that I lost. He and I had a love of dance in common, (him joining dance groups in his teen years, and me taking dance classes when I was younger — and missing it), and whenever I dance nowadays, I like to think that when I move to the the rhythm of joy down here on this earthly plane, it connects me to him up there in heaven and I want to believe that he sees me still dancing, (sometimes doing the moves that he taught me, and other times doing the old moves that I used to teach him), and I hope that he knows that I haven’t forgotten our steps together.

Another way that I have dedicated myself to improving my health and wellness is that I have also simplified my skincare by letting go of harsh prescription products like Retin-A and choosing natural, plant conscious ingredients instead. I’m trying my best to be intentional about everything that I put in and on my body, because I know that true wellness and well-being is a full-circle experience. It is physical. It is mental. It is spiritual. It is holistic.

Outside of my body, I care for my mind, heart and soul by meditating daily. This is the part of yoga that keeps me rooted through the uncertainties of life — in addition to the certainties. I have woven together a daily regimen of asana practice, meditation, pranayama and ayurvedic inspired routines that helps to keep my entire being sustained. It is a way of living that I can adhere to for the remainder of my life, no matter what I may be faced with. It has definitely already helped me survive the unimaginable –and thrive in the aftermath.

This journey has not been perfect or without struggle, but it has been a daily choice. Intention is very much at the heart of my experience. A soft persistence, and a sacred resistance of everything that tried to break me. Yes, my loss broke me, but I have also been rebuilt. Rebuilt with the raw materials of courage, strength, hope, memory, spirituality, and an unshakable will to move forward with a life that still holds beauty. That grief, I still make space for because it was such a wonderful guide that taught me how to live differently and with more reverence. I just don’t grasp it as tightly as I once did.

I now wake with even more gratitude for the little things. Move with more joy. Live and eat with more intention. Simple moments of sunlight coming through my window at just the right angle as I sip my tea, the sound of laughter in my home, and birdsong in my backyard while I water my garden are some of the most simple, but special moments that I truly adore.

Today, my body tells a different story than it did 5 years ago. My weight is balanced, my vitals are good, and at my last appointment my medical team smiled and said, ” Keep doing what you’re doing.” (They didn’t have to tell me twice). I’m not trying to be perfect, because perfection is an illusion. I’m just trying to take care of this gift that Source (God) gave me – and right now, I feel good, I feel strong, I feel centered. I feel more like myself again, and I think that’s important when Source has already let me know that I still have work to do here– at least for a little while longer.

Thanks for reading.

Until the next time.

Take care and be well,

— Carol

featured, Food, Holidays, recipes, Uncategorized

Farewell Summer: 3 Easy Summer Recipes to Enjoy Before Fall Fully Sets In

October 4, 2024May 29, 2025by Carol MurphyLeave a Comment

As summer gracefully bids us farewell, I find myself clinging to the warmth and joy of the season just a little bit longer. There is something so special about the vibrant flavors of summer that can brighten our days, even as the days grow shorter and the air turns crisp. So, I always like to remind myself that we don’t have to completely relinquish our enjoyment of those favorite summer foods – at least, not just yet.

This past Labor Day, I had the pleasure of gathering with dear friends and family, and I couldn’t resist making some of our favorites. My husband requested his favorite Lemon Cake, and I had been waiting for an opportunity to try this mocktail and grilled peach recipe for quite some time. This was the perfect opportunity for me to do so. These 3 recipes were a huge hit! Today, I am excited to share these three dishes that perfectly capture the essence of summer: a delightful Meyer Lemon Cake, a succulent Grilled Peach dish with Madagascar Vanilla Bean Gelato, and a refreshing Mango Margarita Mocktail. These recipes are simple to prepare and will help keep a piece of summer alive in your heart long after the warmth of the season has turned into a brisk chill, and the leaves from deciduous trees fall to the ground.

Meyer Lemon Cake

There is something magical about Meyer Lemons – they’re slightly sweeter and more fragrant than regular lemons, making this cake a true celebration of flavor. It’s essential to use Meyer lemons for this recipe; as the gentle, floral notes of Meyer lemons tend to elevate this cake in a way that standard lemons simply cannot match.

Cake Ingredients:

2 cups of coconut flour
1/2 cup coconut oil, melted
1 cup coconut sugar or granulated organic sugar
4 large eggs
1 tsp pure vanilla extract
1/2 tsp baking powder
1/2 tsp salt
1 cup freshly squeezed Meyer lemon Juice
1 tbsp Meyer lemon zest

Cake Glaze Ingredients:

1 cup organic powdered sugar
2 – 3 tbsp freshly squeezed Meyer lemon juice (adjust the taste to your liking)
1 tsp Meyer lemon zest (optional for added flavor enhancement)
1/2 tsp pure vanilla extract (optional, for added depth)

Glaze Instructions:

In a small bowl whisk together the powdered sugar and Meyer lemon juice. Start with 2 tablespoons of the juice and add more as needed to reach your desired consistency. The glaze should be smooth and slightly thick, yet pourable.
Stir in the Meyer lemon zest for an extra burst of flavor.
If you are adding vanilla extract, mix it in at this stage to round out the sweetness and tame the tanginess of the lemon.
Set aside until the cake is done.
Once your cake has cooled, drizzle the glaze evenly over the top, allowing it to flow naturally over the edges.

Baking Instructions:

Preheat the oven to 350 degrees Fahrenheit.
Grease and line an 8 – inch round cake pan with parchment paper to ensure your cake releases smoothly after baking.
Mix the wet ingredients: In a large bowl, whisk together the melted coconut oil and sugar until the mixture is smooth and well combined. This creates a rich, moist base for the cake.
Add the eggs one at a time, beating well after each addition. This ensures the mixture stays light and airy, while the eggs help bind everything together.
Stir in the freshly squeezed Meyer lemon juice and zest. This step is crucial for the cake’s flavor.
Prepare the dry ingredients: In a separate bowl, whisk together the coconut flour, baking powder, and salt. Coconut flour is very absorbent, so be sure to measure it carefully for the right texture.
Combine the wet and dry ingredients: Gradually fold the dry ingredients into the wet mixture. Mix until everything is smooth and there are no lumps, allowing the ingredients to marry into a fragrant batter.
Transfer to cake pan: Pour the batter into the prepared cake pan and spread it evenly/ The batter may seem thick, but that’s normal with coconut flour cakes.
Bake the cake: Once baked, let the cake cool in the pan for about 10 minutes. Then, carefully remove it from the pan and transfer it to a wire rack to cool completely.
Glaze and serve: Once the cake has fully cooled, drizzle it with the Meyer Lemon Glaze (recipe provided above), letting it cascade down the sides for a beautiful presentation.
Garnish with thinly sliced fresh, organic Meyer lemon slices and fresh organic mint leaves.
Slice, serve and enjoy!

This cake is perfect for a light, refreshing holiday dessert

Grilled Peaches with Madagascar Vanilla Bean Gelato + Honey

As summer reaches its zenith, peaches are at their sweetest, but you may still be able to find some good one at this time of the year. Grilling peaches brings out their natural sugars, creating a warm, caramelized delight. Paired with with Madagascar vanilla bean gelato, this dessert is indulgent, yet light, perfect for a warm evening with good company.

Ingredients:

4 ripe peaches, halved and pitted
2 tsp coconut oil, avocado oil or olive oil
1 pint Madagascar vanilla bean gelato
2 tbsp of your favorite honey
Fresh chopped pecans for garnish and a little added crunchiness (optional)

Instructions:

Preheat your grill to medium – high heat.
Brush the cut/open sides of the peaches lightly with oil, giving them a little extra flavor and helping them to caramelize beautifully on the grill.
Place the peaches cut side down on the grill and cook for 4 – 5 minutes, or until grill marks appear and the peaches become tender, but still a little firm, but be careful not to overcook.
Remove the peaches from the grill and allow them to cool slightly.
Serve the warm grilled peaches topped with a generous scoop of Madagascar vanilla bean gelato, allowing it to melt just a little over the warm, grilled peaches.
Drizzle the top with a little bit of your favorite honey
Garnish with fresh pecans or granola (optional)

Mango Margarita Mocktail

This Mango Margarita Mocktail is the perfect way to toast to the end of summer without any of the alcohol. The sweetness of fresh, sweet mango combined with the tartness of lime creates a refreshing drink that captures the essence of a summer gathering in a glass.

Ingredients:

1 cup fresh organic mango chunks (or frozen organic mango chunks)
1/2 cup fresh lime juice
1/4 cup orange juice
2 tbs agave syrup or honey
1 cup coconut water or sparkling water
Ice cubes
Lime wedges for garnish (or your fresh fruit of choice)
Your favorite salt or sugar for rimming glasses (optional)

Instructions:

In a blender, combine the mango chunks, lime juice, orange juice, coconut water and agave syrup or sugar. Blend until smooth, creating a vibrant, refreshing mixture.
Fill glasses with ice cubes (optional)
If desired, rim margarita glasses with lime juice and dip them in salt or sugar for added flair.
Pour the the mango and lime mixture over the ice, filling the glasses about two-thirds full.
Garnish with lime wedges or your favorite fresh fruit and serve immediately, enjoying every sip of the last of summer’s vibe.

As we welcome the arrival of Fall, let’s remember that the flavors of summer can linger a little longer in our hearts and in our food choices. Each of these recipes offers a beautiful way to celebrate the last moments of the season and share joyful memories with friends and family.

When I made these I wanted to ensure that they were as healthy as possible. I am discovering that I can still enjoy sweet treats by simply changing a few ingredients, and avoiding oils that I find concerning in my own diet. Additionally, I stopped drinking alcoholic beverages a few years ago – even for special occasions- so I find mocktails to be a very fruitful replacement (no pun intended). I love how they allow me to savor the flavors that I love while still prioritizing my health and wellness.

So gather your favorite people, whip up these delights, and savor every bite and sip before they’re really out of season. Here’s to keeping the spirit of summer alive just a little bit longer – one scrumptious recipe at a time.

Thanks for reading.

Until the next time…

Take care and be well.

– Carol

bloggingfundamentals, Exercise, featured, First Post, Health, Health Tips, Inspiration, Lifestyle, Self-Help, selfcare, Uncategorized, walking, Wellness

My Journey to 10,000 Steps a Day

August 1, 2024October 7, 2024by Carol MurphyLeave a Comment

The Why

I ran into an old friend of mine a few days ago. I hadn’t seen her in years, and we hugged each other in excitement. We began catching up with each other by sharing stories about the last time that we saw each other, and we also discussed a few other topics. Then she asked me what I’ve been up to lately. The first thing that came to mind for me was how I have been relentlessly taking care of myself over the past few years. So, my immediate response was “Oh, I’ve just been taking care of myself… you know…healing and trying to be as healthy as I possibly can,” (In my highest and best “Hey girl, How are you?” voice). I might have lied just a tiny bit. I didn’t tell the whole truth, because we were in a store shopping and I just didn’t feel comfortable holding her “hostage”, so to speak, to tell her all about my journey. Maybe she’ll read this one day, but perhaps not – either is okay. I am also a very private person, so my telling this story even now isn’t easy for me, but I’m hoping that it might be able to help someone else. The truth is, I am absolutely enamored with taking care of myself!

In November 2020, I became ill suddenly. I mysteriously dropped 30 lbs. in one month, at what equated to losing 1 to 1 and 1/2 lbs. per day. I cannot even begin to put into words how frightening this was for me (and my family).

I could barely walk, and I could not drive. I was hospitalized and still found myself visiting the emergency room many times thereafter. Each time, I was undergoing major testing and then being sent home with my physicians being baffled at what was going on with me. I say baffled because I had three specialists in three different specialties, in addition to my regular physician, all of whom were unable to identify a specific cause for what I was experiencing health wise. They were also unable to pinpoint why I was having an adverse reaction to the medication that they prescribed me. It was bad. It was so bad that none of the specialists or my physician believed what I was telling them about what I was experiencing. I suppose perhaps that my experience was so unusual that maybe they thought that I was not telling the truth. I don’t know. Still, I don’t want to say that I was being gaslit, but that is what was, in all actuality, what seemed to be occurring. This is going to sound ridiculously crazy, but I even received phone calls from hospital personnel who I had never been introduced to in person, who were desperately trying to convince me to “just take the medicine” despite the fact that it was causing me to have a serious adverse reaction.

I could not believe what was happening. Neither could my spouse as he listened to these calls with me while they were on speakerphone. This was a very frustrating time for me, especially having been raised by a mother who worked in medicine in a professional capacity all of her adult life, and taught me a lot about taking care of my health. I, myself, also once worked in the healthcare field for some time, so believe me when I say that I have nothing against healthcare or the medical field. The frustration that I felt led me to seriously consider what I would do if and when I got better. In fact, it became my sole motivation to get better. I knew, however, that once I healed, God willing, I was going to have to make changes in my life; mainly because I did not want to ever have to experience what I was experiencing at that time – ever again.

Fast forward to February 2021. I began trying to walk as a way for me to take the initiative in my own health and well-being. I needed to get back into life, off the couch and out of the bed. I wasn’t my usual self. Every day was just a day in which I wondered if I would make it to the next one. I was just trying to focus on healing in private.

I stopped taking prescription medication, (because it made me feel worse than when I wasn’t taking it), changed physicians, and began seeing a holistic health practitioner and a holistic nutritionist on the side. It was a bit pricey, but that would end up being one of the best decisions and investments that I have ever made for myself, and in myself.

During that time I learned quite a bit about nutrition, herbs and spices, vitamins, minerals and I even learned ways to heal and care for my vagus nerve, sympathetic nervous system and parasympathetic nervous system. I was also already enrolled in yoga teacher training, but had to postpone my certification final because of my health at that time. Since I could barely walk, that also meant that I could not practice yoga asana either. Heck, there were moments that I could barely stand. Yet, there were aspects of yoga that I kept up with because they were the only things that I could do, (with regard to yoga), that helped me a great deal. Those things are meditation, mudras, chakra sound healing, ayurveda and pranayama. I credit my general knowledge of those aspects of yoga with being a formidable part of my wellness journey.

Please note that I am not advising anyone to utilize any of these same methods to help heal themselves because I am not a physician, nor am I providing medical advice. I am just sharing what worked for me, and my personal story of healing because it is relative to my personal journey of why I started walking 10,000 steps a day. As a caveat, I would advise anyone who might be considering trying anything that I mention in this post to please consult with your physician before doing so.

Moreover, please note that there are many additional points and details about my condition, and the situation that I experienced that I have decided to leave out of this post, and not share here for reasons related to privacy. This is something that you should also take into consideration before trying anything in this post without consulting your physician.

Baby Steps

As wonderful as all of these healing modalities were for me, they are not in alignment with the topic of this blog post. What I really want to place my focus on, and share with you is the subject of walking. More specifically – my dedication to walking 10,000 steps a day as a daily routine, and how you can start a similar walking regimen like this of your own.

Walking is so underrated. It is an exercise that is low-impact, but good for your heart and circulation. It is a weight-bearing exercise that is also as good for your lungs, as it is for your heart. It can help to lower your blood pressure and high cholesterol levels, improve your balance and coordination, strengthen bones and muscles, reduce the risk of heart disease, stroke and high stress levels, help you lose weight and improve overall energy.

When I started my commitment to walking, I made a promise to myself to just walk at least 500 steps a day. It was hard for me at first because walking was very difficult for me to maintain without having my health condition flare up. However, I figured that I had nothing to lose, and everything to gain if I just pushed through it and began by taking baby steps.

Those 500 steps were some of the slowest steps that I have ever taken in my life, but lucky for me – I had nothing but time. It didn’t matter that my steps were slow. The only thing that mattered was that I was trying, and not sitting on my behind doing nothing but wasting away. I was determined to get back to my old self, or something even better.

After successfully achieving those 500 steps for a while, it would be two weeks later that I would begin my move to walking 1,000 steps a day. My steps continued to steadily increase each month – slowly, but surely. By March 2021 my average steps per day were up to 2,300, and by the end of summer that year I was walking 4,200 steps a day.

Today my steps per day average anywhere between 10,000 and 13,000 steps, depending upon how much time I am able to dedicate to my daily steps due to work or other tasks.

How You Can Implement A Similar Walking Practice Into Your Daily Schedule

Walking 10,000 steps a day can be quite challenging to achieve. Especially if you lead a busy life, or have a lot of other responsibilities. Making 10,000 steps a day a priority in your daily schedule takes a great deal of motivation and dedication – even a little bit of encouragement on some days – but I promise you that if you prioritize walking 10,000 steps a day, and put it in your calendar or to-do list, or better yet just make it a daily habit that you do before you start your day, after you eat dinner, or any other time that works with your schedule, and do it every day; you will find that it won’t be very long before it becomes a habit.

Try committing to it for 21 – 30 days to start. Then just keep it up. Personally, I am so used to getting my 10,000 steps in daily now because I started by making it a part of my daily morning routine right after brushing my teeth, washing my face, showering, getting dressed for the day, practicing yoga and eating breakfast. I have been doing this so long that it actually feels strange whenever I don’t start my day in this order.

You might be wondering if it is okay to take a day off from walking. My answer to that is a resounding, “Yes!” Breaks are very important if you are to sustain your 10,000 steps a day as a daily practice. It may also be good for your body to take a day off from walking. However, I have to admit that when first I started walking, I didn’t take any days off – but it was a lot easier for me to do that at that time since my daily step average back then hadn’t yet quite reached 10,000.

Nowadays, my body will let me know that walking 10,000 steps for 7 days straight deserves at least one day off, and my knees, calves, thighs and back usually appreciate it when I do take a break. However, there aren’t very many weeks in which I actually take a day off if I can help it. I will sometimes do somewhere between 1,500 – 5,000 steps in lieu of doing zero steps on my off days, unless I feel as though my body and mind really need the full break.

Another question that I often get asked is, “What do you do on days in which there is inclement weather?” Well, my response to that question is that I walk indoors. So, there is no excuse for me not to get my steps in. In instances when I am not able to walk outdoors, I will walk the whole perimeter of my home indoors, (Yes, you read that correctly, I will walk the whole perimeter of my home). This could also be done on a treadmill if you have one. Unfortunately for me, I gave mine to Good Will a couple of years ago, but as you can see, that hasn’t stopped me from my personal commitment to completing my daily steps. I really meant it when I said that I am enamored with taking care of myself.

It used to take me 5 hours or more to complete 10,000 steps a day. Now it takes me about 2 – 3 hours if I walk non-stop, but sometimes when I am pressed for time, and have work to do, I will break my walk into sections where I will complete the first 5,000 steps early in the day, and then finish the final 5,000 steps or more later the same day at a time when it’s more convenient for me. I just make sure to complete those final 5,000 steps before 11:59 pm. You can also try breaking the steps up into 3 parts or 4 parts even. I have found that breaking the steps down into more manageable step amounts can be really helpful in remaining dedicated to getting 10,000 steps in a day. If this is something that interests you then I highly recommend that you give it a try – after consulting your physician.

In Closing

So, as you can see making a commitment to walk 10,000 steps a day can be easy. All it takes is a little serious interest in wanting to complete 10,000 steps a day, and maybe, (as in my case), a great big wake-up call.

I am not saying that walking 10,000 steps a day cured me. What I can say for sure, however, is that it didn’t hurt me in any way and contributed to my feeling healthier than I have in decades.

Lastly, if you have any other tips for getting 10,000 steps in a day, or if you are starting your own 10,000 steps a day practice, I would love to hear from you. Please feel free to comment in the comments section or message me from the contact page.

Thank you for reading.

Until the next time…

Take care and be well.

Carol

featured, Uncategorized, Update

Finally! It’s time!

July 27, 2024August 1, 2024by Carol MurphyLeave a Comment

I found this picture of this gorgeous butterfly in my photos. I captured it in my backyard a few years ago. I had to use it for this post because it is the perfect photo for this entry. It makes me feel pretty good about where my amateur nature photography is headed. But more than that, I feel that it depicts exactly how I feel about what I am about to share with you.

The time has come. After a year of contemplating and adjusting I have decided to make a few more changes to this site. (Yes, again), but one thing to remember is that change is a good thing. It often means that growth and the process of evolving is taking place.

The changes that I have planned are nothing major. I will just be moving a few things around.

For those of you who may not already know, I began teaching yoga a year ago, and I now have a two new websites where I share yoga and meditation related content, and offer yoga classes. As a result, this blog will no longer consist of yoga and meditation content. It will now solely consist of wellness and well-being content, (recipes and hiking stories included), as well as shadow my personal wellness and well-being journey and highlight tips, tricks and strategies related to wellness and well-being.

I also have a new podcast in the works, the Salubrity and Soul podcast which will be an audio version of this blog for now, with plans to add additional content in the future, and I will keep you posted on any updates to that site.

I am excited about these new changes and look forward to sharing them with you!

If you are interested in more yoga and meditation content, I invite you to visit my sites: salubrityandsoulyoga.com and salubrityandsoulyogacarol.com and while there, sign up to receive my newsletter to receive the latest news and updates on my classes, workshops and other events

I should mention that with so much going on in my little world right now, these sites are still currently steadily being updated, so I am asking for your patience and for you to please bear with me at this time as I work on getting all parts of these sites fully functioning and ready to go.

Thank you for reading.

I also thank you all for continuing to support this blog, and I hope that you enjoy all that is to come.

Until the next time,

Take care and be well

Carol

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Happy National Meditation Month!

May 2, 2023May 9, 2023by Carol Murphy2 Comments

Happy May and Happy National Meditation Month! As you may already know, National Meditation Month is celebrated during the month of May, and this is a great time to learn about meditation and its benefits. Moreover, if you’re so inclined, this might even be an optimal time to try meditation if you have never done so, join a meditation challenge, or even start a meditation practice.

Meditation, or Dhyana, (known as the 7th of the Eight Limbs of Ashtanga Yoga), is not as separate from yoga as we would believe it to be. Meditation is very much a part of yoga even though we tend to, in western culture, focus less on the whole concept of what yoga is; and instead place our focus only the asana part of yoga, which is the 3rd of the Eight Limbs of Yoga. In Patanjali’s Yoga Sutras, the first 5 limbs of yoga help one prepare for meditation practice; while the last 3 limbs consisting of Dharana, Dhyana and Samadhi make up the stages of meditation.

Meditation is beneficial in that it can help reduce stress, anxiety and depression. I can attest to this, somewhat, as it was an instrumental aid in helping me learn to deal with my grief. However, I can only speak for myself in this regard, and I am in no way claiming that meditation is a panacea for grief, but in my experience with meditation, I have found that it offers a sense of peace and provides greater clarity with regard to our purpose and being. I found that it helped me focus on the present, gently create space for what is to come in the future, while also enlightening me on all that there is to appreciate about the past.

Meditation can strengthen physical and mental health by helping to improve memory, foster better quality of sleep, lower resting blood pressure and resting heart rate. It can also increase creativity, self-awareness, patience and tolerance, help reduce negative emotions and increase the ability to focus on the present moment.

The benefits of meditation extend well beyond the end of your meditation practice. Especially when practiced consistently.

There are many types of meditation. Yet, most of us are more familiar with guided meditation, which involves listening to someone guide you throughout a meditation session, but there is also sound meditation, mindfulness meditation, walking or moving meditation, mantra meditation, transcendental meditation, body scan meditation and loving kindness meditation just to name a few.

Meditation is a practice that is found in many different cultures, but it is believed to have originated in India around 1500 B.C.E and in China around the 3rd and 6th Centuries B.C. It didn’t become popular in western culture until the 21st century.

Some believe that meditation is only for those who practice Buddhism or Hinduism, but that is a myth. Meditation may be practiced by anyone, as it is not a religion. Moreover, some have been known to choose to practice meditation by simply engaging in prayer, citing the rosary for example, or by reading sacred texts and poems, journaling, or simply reflecting on the meanings of what they have read.

So if you have been contemplating starting a meditation practice, there is no need to worry about it replacing your faith or religious or spiritual practice.

When thinking about the process of meditation, most of us tend to picture in our minds a lengthy process that involves sitting for a long period of time while trying to, at the same time, focus on clearing the mind, calming the body and thinking about whatever it is that we are supposed to be attempting to achieve while in a meditative state. This can be daunting for some because we live in a culture that celebrates “busyness” so much that many of us find it hard to slow down and sit with ourselves in silence – even for a just little while. But, the truth is meditation can be long, but – it doesn’t have to be. There are plenty of short meditation sessions, guided or otherwise available. Furthermore, if you decide to create your own meditation, you have the luxury of creating one that suit your specific time needs.

You should also know that it’s okay if you have trouble concentrating and remaining focused while meditating. There are many strategies to help you with this. One example would be to try placing your attention on both your intention, and the experience that you are having while meditating. Still, this can take some practice; in which case it is important to remember to be gentle with yourself through the process of learning how to become comfortable meditating – especially if while meditating – you begin to become aware of any discomfort or conscious or unconscious reluctance. It may also be helpful to know that being able to get to that place in your meditation practice is something that is, (in all honesty), something that is going to take some time to fully achieve as it tends to become easier through the process of extensive practice.

Although meditation can be practiced by anyone, there are some who should be cautious when it comes to meditating, such as those who may have experienced unresolved trauma and find it challenging to “go within.” Therefore, be sure to consult your physician, therapist or other medical professional to find out if meditation is something that you should be practicing.

The most important thing to remember when practicing meditation, (just as with practicing yoga), is that – you practice. As it is the consistent practice that is going to help you best yield its science – based benefits.

So, I am curious, what are your thoughts on meditation? Do you practice meditation? Have you been thinking about starting a meditation practice? Have you tried meditating and had a wonderful experience? Or have you tried meditation and discovered that it is just not for you? Please feel free to share your experience in the comments section.

For anyone who is interested in starting a meditation practice I will be sharing brief meditations on social media, Spotify and on this blog this summer, with longer meditation offerings in the form of classes on the Salubrity and Soul Yoga website later this year.

Also, I will be sharing more information on meditation throughout May, and if you follow me on Instagram, you know that yesterday I started a 31- day meditation challenge for National Meditation Month. If you have decided to join me on this months challenge I would love to learn about your experience with this meditation challenge so don’t forget to chime in by messaging me. Thank you for reading.

Until the next time…

I’m sending you light, I’m sending you love

and as always,

Take care and be well.

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Salubrity and Soul…The redux

May 1, 2023May 9, 2023by Carol MurphyLeave a Comment

A ring of the doorbell in the middle of a warm summer’s night. A couple of songs playing on the radio, one after the other, on the way to the emergency room that now every time I hear again will forever take me back to that moment in time when I was hoping that all that I was experiencing was just a crazy bad dream. An unanswered prayer that I now have a greater understanding of and immense gratitude for. A dark night of the soul and a healing journey that led me back to my yoga practice after a long hiatus. A spiritual awakening. A promise kept and a divinely guided idea that I felt compelled to share. All – the birthing of Salubrity and Soul, the blog, and now Salubrity and Soul Yoga – coming soon.

Today I re-welcome you to Salubrity and Soul, the blog. Formerly a grief blog, but now a space where I sometimes share tidbits of my healing journey, perspectives on life, spirituality, gratitude, my love of nature, but mostly all things yoga, meditation, wellness and wellbeing related.

Salubrity and Soul celebrates the whole self – mind, body, heart, and soul and thriving within a wellness of being – mentally, physically, emotionally and spiritually.

Whether you are a veteran Salubrity and Soul reader or are new to this space I thank you for stopping by, and I appreciate you taking time out of your day to read my posts. My hope is that you find the content here helpful and as always I look forward to connecting, learning and sharing with you.

Also, before I end this post I would like to remind you that you can connect with me on Instagram at @salubrityandsoulyoga, and soon you will be able to also connect with me on Spotify on the Salubrity and Soul Yoga podcast where you can listen to content from this blog as well as find meditations, short yoga sessions, weekly affirmations and more while on the go or whenever you’re just short on time and don’t have time to read the blog. Thank you for reading.

Until the next time…

I’m sending you light, I’m sending you love

and as always

Take care and be well,

– Carol

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13 Activities To Do For Earth Day

April 22, 2021April 22, 2021by Carol MurphyLeave a Comment

Happy Earth Day 2021!

I hope that you were able to get outside today to enjoy a little bit of our beautiful planet’s natural offerings. I was lucky enough to be able to enjoy a short hike today, which as you may already know, I love doing. I am glad that the weather is warming up and that, albeit slow, we’re all moving toward doing our best to get Covid-19 under control so that we can all get back to our definition of “normal living.”

Going outside to enjoy nature is just one of the things that I do to celebrate Earth Day each year; and I’ve compiled a list of 13 of my favorite Earth Day activities to share with you. These are also great everyday selfcare activities to do during any time of the year as well. Enjoy!

Visit a state or national park (physically or virtually).
Go hiking.
Do a little earthing or forest bathing.
Go for a walk in your neighborhood (solo, with someone, or walk your dog.)
Watch a sunrise or sunset.
Make a herbal face mask or hand scrub instead of buying one.
Take a bath instead of showering to save water.
Turn off your electronic devices for the day to save energy, and digitally detox at the same time.
Enjoy plant based meals all day.
Repot your plants that need it, divide those that have extra growth and start new plants and give them to family and friends as gifts.
Cut flowers from your garden or buy them to bring nature’s beauty into your home space – just because.
Make your own herbal tea with fresh herbs and plants such as chamomile, hibiscus, ginger, or peppermint.
Meditate, do your yoga practice or any other exercise outdoors in the fresh air and sunshine.

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You Can’t Always Get What You Want

March 17, 2021March 16, 2021by Carol MurphyLeave a Comment

Life is generally good, right? I think that most people would agree that life, even with it’s disappointments, is okay. In fact, more often than not, it can be pretty amazing.

Today might be filled with happiness, joy and excitement; while tomorrow “could” bring sadness or pain – and that’s okay. It’s okay because living isn’t about having everything work out for the best all of the time, as much as it’s about being able to make it through the rough times; and to do so with a healthy mind frame and not allowing our disappointments to define us.

We expect too much sometimes, I think. We also tend to become complacent in our ability to not let our egos get the best of us. It’s easy to believe that things will always be the way that they are – especially when things are going great. Of course, this may not be true for everyone.

Well, 2020 should have taught us a thing or two. It should have reminded us of our lack of control. The control that we tend to thing that we have, when truthfully any semblance of control that we thing we have is actually quite minor.

We should always be open to “other” possibilities. Why? Because that is what helps us transition better when thing do not go our way. At any time, even the healthiest person can suddenly become chronically ill. Or, that well-to-do friend of yours that you thought was so blessed and fortunate can suddenly lose everything. Or that job that you thought that you would retire with could suddenly go out of business.

When disappointments happen they can leave us feeling sad, angry or regretful that we couldn’t have done more to prevent whatever happened from happening. The key though is not to ruminate over disappointments when they occur. As difficult as that might be – just don’t do it. Please don’t do it, unless you’re looking for more disappointment.

We have to be willing to accept the life that we have been given, regardless of whether or not we approve of the outcome. You have to just keep moving forward.

Now, there may be disappointing situations that call for you to contest or dispute, because there are many things in life that we must fight for – but I am not talking about those type of disappointments. I am talking about the ones that we absolutely cannot control.

When life throws a little disappointment your way you don’t have to forget what happened, (you need to remember as that will be connected to your personal growth), but you do have to learn to accept life’s disappointments.

Once you learn to that, then you can conquer anything. When faced with something disappointing I like to remember the phrase “God doesn’t give us anything that we cannot handle.” It always helps me to keep things in perspective. So, if you’re experiencing something less than favorable and you feel that the sky has fallen – try remembering that phrase and see how that works for you. Also, stay strong, keep the faith and know in your heart and soul that all will be well in the end. All you have to do is learn to accept whatever is making you feel that way or, if you are able to change the situation – change it. All else is madness and who wants that?

Thank you for reading.

Until the next post.

Take care and be well.