Resilience - Word of the Year
In my opinion, choosing a Word of the Year is much different from creating a New Year Resolution, a practice many of us may be more familiar with. Oftentimes with resolutions, even though we have the best intentions, we…
Resilience
“the capacity to withstand or to recover quickly from difficulties; toughness:”
Before I get into why I chose Resilience as my Word for 2025, let me give you a little background into why this practice is important to me…
Have you ever engaged in the practice of selecting a Word of the Year for yourself? It is the practice of selecting one particular word (sometimes a short phrase) that will serve as your motto, guide, or focus for the coming year. People go to great lengths to come up with a word that will truly convey what their intention or goal may be for the year. Research may be employed to determine the best word, even prayer and meditation are used as guidance in selecting a word. The past couple of years, it has actually taken me longer than expected to determine a Word for myself… I take it seriously! So seriously, to be honest with you, that I actually set reminder alarms in my phone to check-in with myself to keep the focus as I move through the year.
In my opinion, choosing a Word of the Year is much different from creating a New Year Resolution, a practice many of us may be more familiar with. Oftentimes with resolutions, even though we have the best intentions, we have the tendency to create unrealistic and rigid goals for ourselves that do not always foster growth and awareness. Instead, resolutions give us a task that is to be completed, a box to be checked upon completion. When that task is not achieved, we may feel defeated and give up on that focus altogether. In my opinion, with a Word of the Year, we have more flexibility to establish exactly what that word means for us individually. Any given word may have a complete different meaning and impact from one person to the next, and that is perfectly fine. That’s actually the beauty of it! You, and you alone, are in control of the interpretation and execution, in your own way and in your own time.
Now, how did I come to choose the word RESILIENCE?!
Well, 2024 was tough (to say the least)! And if I’m being honest, I wasn’t able to handle some of the hits my family and I took as well as I would have liked to. BY WHOSE STANDARDS, you ask… my own. Now I surely understand that there is no right or wrong way to handle losing a loved one (or three)… no right or wrong way to handle illness in the household… no right or wrong way to handle many of the unexpected occurances that life throws at us. But, moving forward, I pray to be able to equip myself with the tools that are important to me to cope…. tools that I have since gained.
According to the American Psychological Association, “resilience is the process and outcome of successfully adapting to difficult or challenging life experiences, especially through mental, emotional, and behavioral flexibility and adjustment to external and internal demands.”
Verywell Mind states it simply as: “A resilient person is someone who has strong coping skills and is able to marshall their available resources, ask for help when needed, and find ways to manage the situation they are facing. People with psychological resilience are able to use their skills and strengths to respond to life's challenges. People with resilience do not experience less distress, grief, or anxiety than other people do. Instead, they use healthy coping skills to handle such difficulties in ways that foster strength and growth, often emerging stronger than they were before.”
KEY POINT: I do NOT expect to experience anything less than anyone else, I just pray to cope in a healthy manner… physically, mentally, and emotionally.
Trials and tests will always occur, but I’m striving to make 2025 the year that I grow more hopeful and optimistic AND prayerful in the MIDST OF and IN PREPARATION FOR whatever may lie ahead of me this year. Sounds relatively easy, huh? On the surface, yes. But when I think deeply about it, I know that this will be quite the process. Even the definition of resilience that I shared above is a bit too simple. Resilience is personal and individual. It is absolutely affected by our personal traits, our environment, our family, and so many other factors.
This Word… this year’s focus… is going to take some work on my part. Thankfully, I’m willing to put in that work. I’m not perfect, but God is. So, I will pray AND put in the work.
My challenge to you is to do the same…
Choose your Word, then put in the work!
Staying Healthy While on Vacation
As we enter into the last few weeks before kids head back to school, or you’re simply just enjoying the sun and fun that the summer months bring, I wanted to stop in to share a few healthy tips to keep in mind.
As we enter into the last few weeks before kids head back to school, or you’re simply just enjoying the sun and fun that the summer months bring, I wanted to stop in to share a few healthy tips to keep in mind.
Some folks attempt to go on major diets before a vacation to lose weight, in hopes of making up for what may happen during the vacation. That is something I suggest NOT doing. For one, I’m not a fan of diets…. By “diet”, I mean short-term, restrictive, ways of eating that are sometimes so limiting and unlike your normal routine, that you revert back to old habits as soon as the “diet” ends! I’m more interested in creating and maintaining an overall healthy relationship with food, in which you enjoy the foods you love, while still being mindful of what works best for the proper functioning of your body, specifically.
I would like to share a few ways you can maintain your healthy lifestyle goals while on vacation:
Maintain good eating habits. Don’t forget to put fruits and vegetables on your vacation plate. Also, look to eat lean proteins. If you travel internationally, commit to trying some of the healthy fruits and veggies local to the areas you visit! We all know that feeling when you overindulge in food that is too heavy, too rich, and just too much…. you run the risk of missing out on precious vacation activities, because you’re stuck in the restroom! Ugh!
Choose smart snacks. Keep some “healthy” snacks handy for those times when you’re out and about enjoying yourself. Think protein bars, nuts, or light trail mix options. They just may help you resist the urge to grab something that contains too much sugar or too much fat. Now, I don’t recommend all “healthy” snacks for every day of vacation, you’ve got to have a bit of fun trying some new treats! Yay!
Stay hydrated. Keep a bottle of water with you as you go throughout your vacation days. Getting enough water is so important and is a must if you’re traveling to an area with bright, sunny days and high temperatures. Add in some physical activity, and that need for hydration will increase even more. The water will also help you feel full, which can help slow down your eating. Stop, drop, & chug!
Keep moving. Most hotels have adequate fitness centers to meet your needs. And, I actually love getting to work out in a new environment when we travel. Just think, a 30-minute workout is just 2% of your day. There’s still plenty of time to enjoy the rest of your day. Honestly, you can incorporate exercise into your vacation in many different ways: snorkeling, hiking, rock-climbing…. You can even count sight-seeing and window-shopping, if you pick up your pace and don’t stop too long! Ha!
Last, but not least, ENJOY YOURSELF! This article simply serves as a guide to assist you during your vacation. Please do not stress yourself out trying to stay focused at the same level you do in your every day life. Your vacation is an opportunity to step away from the normal routine… visit new places, see new sights, meet new people, and even try new foods! However, I must say, some of my favorite vacation days include sleeping in, ordering in, and hitting up the fitness center for 45-minutes. No matter what, you are in control. Let’s just make the most of our summer days!
Ways to Incorporate Fitness Into Earth Day!
Earth Day is a day to demonstrate support for the protection of the environment. A set day (if no other) for all of us remember the environment in our busy lives. A day that reminds us to…
Earth Day is an annual day to demonstrate support for the protection of the environment. April 22 is the designated day for all of us remember the environment in our busy lives. A day that reminds us to continue to do the little things that help out our environment.
Here are a few tips on how to incorporate our fitness routines into Earth Day activities and celebrations:
Work in the garden:
Add colorful beauty to your home’s landscape with flowers or grow edible plants of fruits and vegetables for your household to consume
Burn calories and work up a sweat, along with working leg & arm muscles during the planting, pruning, and harvesting phases
Earth Day Tip: Flowers attract honeybees and other important pollinators like butterflies, wasps, birds.
Take a walk or a hike:
Hit the pavement in your neighborhood or check out a new trail in your local community
Get those steps in to contribute to healthy bones, muscles, and joints; not to mention improving mental wellbeing by reducing symptoms of depression
Earth Day Tip: Take the time to pick up litter to help beautify your neighborhood & preserve the beauty of the local trails.
Ride a bike:
Take a recreational ride, a workout ride, or even a ride to work
Increase muscle strength and flexibility, improve joint mobility, and strengthen bones
Earth Tip: Bike riding means less vehicles on the road, which leads to less smog emission & less pollution.
Head to the beach or lake:
Go for a swim, try kayaking or canoeing, or even do your workout on the sand next to the water
The mere sight and sound of water can promote wellness & relaxation, right along with a number of health benefits that come with muscle building and cardiovascular fitness
Earth Day Tip: Take a few minutes to clean up the litter that is usually scattered amongst the beauty of our favorite beaches and lakes.
Workout outdoors:
During the daytime, enjoy the bright sunlight by completing the workout of your choice on the porch, the patio, or the park
During the evening, workout safely by candlelight - yoga or stretching; or, try a moonlit workout in the backyard
Earth Day Tip: Using less electricity saves energy by consuming less power, consequently conserving the earth’s national resources.
No matter your preferred fitness routine, your activities can most definitely be tailored to contribute to Earth Day celebrations! Remember, your efforts do not have to wait for any one particular calendar day, but should be engaged in throughout the entire year.
Let’s Get Physical(ly Fit)!
The bottom line being conveyed is that the body is living & breathing and requires care, maintenance, and our full attention. We are only given one life and one body; it is up to us to treat it properly.
According to The Center for Health Promotion & Wellness at MIT Medical, physical fitness “is to the human body what fine tuning is to an engine. It enables us to perform up to our potential. Fitness can be described as a condition that helps us look, feel and do our best. Physical fitness improves the performance of the heart and lungs, and the muscle of the body.”
That is a great definition and so easy to understand. The bottom line being conveyed is that the body is living & breathing and requires care, maintenance, and our full attention. We are only given one life and one body; it is up to us to treat it properly. In addition to the fitness aspect, being physical may also help minimize stress and strengthen our immune systems!
It is important to maintain focus on your strength, cardiorespiratory endurance, and flexibility. As I shared in a previous blog post, strength training workouts allow you to maintain and build muscle. Not only can toned muscles shape and sculpt your body, they also give you the strength necessary to continue completing activities of daily living. How so, you ask… well, think about it. We use our muscles to stand up after sitting in a chair, to lift grocery bags from the trunk of our cars, and even to push our kids on a swing set. Cardiorespiratory activities aid in increasing the strength and efficiency of the heart and circulatory system, improving our aerobic capacity. Lastly, flexibility workouts and exercises, including stretching, can help in a variety of ways. Improved balance, decreased soreness of muscles, decreased risk of injury, and stress relief through the means of relaxation and stillness are just a few of the benefits.
Now, what does “properly” caring for our bodies look like? Let me share some manageable tips for physical fitness:
Find your motivation, it has to begin with you
Plan and prioritize, set goals for yourself
Grab your spouse, child, or pet and go for a walk
Try a new stretching or flexibility workout online
Hire a personal trainer to create a balanced program for you ( I can help with that, wink)
Take the stairs, instead of the elevator
Crank up the stereo or radio and just dance
Park your car farther from your destination to get in more steps
Commit to eating the right foods with the correct portions
Track your foods and your activities
Pick up some dumbbells or canned goods and put those muscles to work
Set up incentives (or rewards) for hitting milestones and achieving goals
These are just a few of the many, many ways you can get yourself on the path to physical fitness that best works for you. The key is simply to START! Remember, if it doesn’t challenge you, it doesn’t change you.
The Importance of Resistance Training
Resistance training is a form of exercise that has functional and internal health benefits. It offers increased bone and muscle strength, improved joint function, increased endurance, and it also has the ability to shape our bodies in a way that cardio alone cannot.
What exactly is resistance training?
Resistance training is a form of exercise that has functional and internal health benefits. It offers increased bone and muscle strength, improved joint function, increased endurance, and it also has the ability to shape our bodies in a way that cardio alone cannot. Many people would agree that resistance training can even decrease anxiety, providing an option as a mood-enhancing activity.
What is the difference between resistance training and strength training?
The terms “resistance training” and “strength training” are often used interchangeably, but there is a slight difference. Resistance training most often refers to using your bodyweight alone, dumbbells or bands, or even exercise machines to build muscle. If you are working out at home and find yourself without any of those items, you can get creative by using a couple of cans of soup, water bottles, or even bottles of disinfectant spray (these days, most of us definitely have those handy)! Seriously, there are no limits to what household items can be used to offer resistance during a workout.
More on strength training…
Strength training is often referred to when you are almost always utilizing some type of weight equipment. In this scenario, you are lifting heavier weights, often with lower repetitions, with a specific goal of getting stronger. The need to increase strength could be for maintaining or improving your ability to complete activities required for daily living. Those activities may include, but are not limited to, house cleaning, running errands, getting in and out of the car, or even workplace duties. Other reasons to increase strength could be better performance in a particular sport or maybe preparation for a sporting competition.
Resistance or strength….Just start!
As you can see, both terms work to improve your overall health. That improvement also includes the ability to possibly lose weight. With any type of resistance or strength training, your body builds muscle mass, as it increases strength. This training has been shown to increase the amount of calories burned, even when you are at rest. As awesome as this is sounds, it is only one piece to the puzzle of our health. We also must take into consideration a few other factors: sleep patterns, food & nutrient intake, stress levels, and hydration levels… just to name a few!
With all of that being said, do not neglect incorporating resistance training as a major component into your overall health and wellness plan. If you need assistance in figuring how to start, what exercises to perform, or even what equipment to use, don’t hesitate to reach out. I am more than happy to help!
Word of the Year
Any given word may have a complete different meaning and impact from one person to the next, and that is perfectly fine. That’s actually the beauty of it! You, and you alone, are in control of the interpretation and execution, in your own way and in your own time.
Now faith is the substance of things hope for, the evidence of things not seen.
Hebrews 11:1 - NKJV
FAITH - This is my Word of the Year!
Have you ever heard of creating a Word of the Year at the beginning of a new year? Have you ever established one for yourself? A Word of the Year is the practice of selecting one particular word that will serve as your motto, guide, or focus for the coming year. People go to great lengths to come up with a word that will truly convey what their intention or goal may be for themselves. Research may be employed to determine the best word, even prayer and meditation are used as guidance in selecting a word. It is different from creating a New Year Resolution, a practice many of us may be more familiar with. Sometimes with resolutions, although we have the best intentions, we can create unrealistic and strict goals for ourselves that do not always foster growth and awareness, but rather give us a task that is to be completed, a box to be checked upon completion. When that task is not achieved, we may feel defeated and give up on that focus altogether. In my opinion, with a Word of the Year, we have more flexibility to establish exactly what that word means for us individually. Any given word may have a complete different meaning and impact from one person to the next, and that is perfectly fine. That’s actually the beauty of it! You, and you alone, are in control of the interpretation and execution, in your own way and in your own time.
FAITH is a must-have for me in 2021. Really, it is a must-have every year, but I’ve got to cling to this word in 2021. Faith is a belief that is not based on proof… We do not know what tomorrow holds for any of us, that is evident in our everyday lives, in terms of health, employment, relationships, finances, even life itself. But, one thing we can know for sure is that God’s got our back. The tough part is trusting and believing in that daily. We cannot do it by ourselves, we have to put our faith to work. And, that’s my goal for 2021!
One thing that I have done differently this year, in regards to my Word of the Year, is to set calendar reminders in my phone for every couple of weeks. This will guarantee that I stay focused and committed, reminding me to take the time to assess my progress and continue to hold myself accountable.
If this sounds like a practice that you would like to establish for yourself, I suggest you take time and truly think of what is important to you and what strides you would like to make in this new year. Finding a word/focus that was right for me took extra time this year, I had to be patient with myself. If we had not learned before 2020, I think last year really taught us to slow down and be patient with ourselves and others. Let’s not forget that as we move forward. Be thankful and be kind!
Why Walk?
In my opinion, walking has to be one of the most underrated forms of exercise. I mean, think about it… this is an activity that most of us do on a daily basis. It might even be safe to say that we take for granted just how easy it is to step out and put one foot in front of the other.
In my opinion, walking has to be one of the most underrated forms of exercise. I mean, think about it… this is an activity that most of us do on a daily basis. It might even be safe to say that we take for granted just how easy it is to step out and put one foot in front of the other. There are so many resources and tools available to track your mileage, pace, and number of steps…but, what does it all really mean? Let me help!
According the World Health Organization (better known as WHO) guidelines, which were updated recently (November 2020) for the first time in 10 years, the suggestion is to reduce your sedentary time, getting at least 150 to 300 minutes of moderate-intensity aerobic physical activity or 75 to 150 minutes of vigorous-intensity activity per week, and focusing on strength training. A key message shared by WHO is that all physical activity counts. It can be done as part of work, sport and leisure or transport (walking, wheeling, and cycling), as well as every day and household tasks.
With all of that important information taken care of, my message to you is simply to MOVE! Whether you head out for a neighborhood walk or on the treadmill, just make the most of your activity. If the weather doesn’t permit, or you don’t have a treadmill, simply start by walking safely back and forth throughout your home or workplace. You can even walk or march in place. We do not have to make activity difficult, just be determined to make it happen!
Now, how much walking should we be doing? I’m sure at some point, you’ve all heard about the goal of walking 10,000 steps per day. But, I would suggest finding a method of measurement that works best for you and your goals, whether it be steps, miles, the distance from one fire hydrant on the block to the next one, or simply a certain number of minutes. What will prove to be most important is increasing whichever method you choose, appropriately and in a timely manner to properly challenge yourself. The moment you feel comfortable is most likely the moment you need to increase the intensity!
So, now that we’ve discussed some of the details of walking, let’s discover some of the many benefits of walking for your health. Walking can improve cardiac risk factors such as blood pressure, diabetes, vascular stiffness and inflammation, cholesterol, and mental stress. Every step, every mile helps, but the key is to be consistent. Remember, whether you’re outside enjoying nature and fresh air, or you’re more comfortable in the safety and familiarity of home, just move…just walk! Your body and mind will thank you for it!