Guide to Thriving throughout the Holiday Season
Remember, you’re not alone in the stress and anxiety you may feel during this season. But also remember, you don’t have to stay in that space. Find ways to do better, to feel better. Take it day by day. Hopefully, I’ve shared something here that may help.
There’s a lot on my mind that I’ve wanted to share with you… where do I begin?! I think this actually may have started more as a journal entry…. maybe a plan of action… but once I looked back over what I’d transcribed, I realized it was something that I HAD to share with you all. Take what you need and share if it may be helpful someone else.
A lot can happen by December 31… keep moving forward!
Not only can a lot happen before this year comes to an end, but you may have already experienced what could be considered “a lot” in 2024! That’s what I’m feeling… 2024 has brought some of the best times celebrating and traveling with my family, even my business is thriving and growing. On the other hand, this year has also been one of the most difficult years of my life experiencing loss, illness, and life changes. In the midst of all those highs and lows, one thing remains constant… life goes on. Ugh! I’ve never really been a fan of that saying but it is very true. As long as God gives us breath, we will continue to experience our tomorrows… each with their own ups and downs.
With this particular blog, I hope to share tips that will, at minimum, get us through the remainder of the year and on into the new year. Shoot, I imagine these concepts could actually serve as a guidepost even beyond this season. I almost wanted to title it “Christmas Survival Guide”, but I don’t want to just survive. I want to THRIVE!
With that being said, let’s get into it!
Grieve! Whatever it may be and whenever necessary
Grief is complex. At the base level, it’s the experience of dealing with a loss. That loss doesn’t only have to be a death (even though that is what we most often consider). One may grieve the loss of a home, a job, health, or a marriage. And that’s just naming a few! Whatever you may be grieving in this season, allow yourself to be open with what you’re feeling. Hopefully, you have a safe place or person to share your thoughts… whether it be God, a bestie, or a therapist. Don’t subscribe to anyone else’s input on a timeframe for grief, as there is no such thing. All of us are unique, as are our situations. I just ask that you don’t sit too long in it without some sort of help. I know from experience that it can affect us in a multitude of ways: physical, mental, behavioral, relational, and emotional! Find a way to move forward at your own best pace… not because someone tells you to, but because you deserve to express your thoughts and move forward in a healthy manner.
Pray & meditate!
Stay focused on the good that can be found in this season. My favorite ways of doing this are through prayer and meditation. Sometimes, I’m able to pray an elaborate and eloquent prayer to God. Other times, the best I’m able to do is utter the name, “Jesus”. Both, and everything in between, can get the job done. Just pray and don’t forget to praise! While there is truly plenty to worry about in our world, we can all find at least one reason to praise… think: your kids, waking up this morning, your paycheck, or food on the table.
For me, meditation allows me time to SLOW DOWN and focus for a few minutes. Literally, I will sometimes do a 3-minute guided meditation to simply remove myself from a stressful or unfocused moment of time. However, it doesn’t just have to be done during tough times; it could also become a regular habit that you incorporate into your daily life to find and maintain peace and calm. My favorite meditations included guided breathing exercises. It may sound odd, needing to have someone else walk me through breathing, something we do every day. But you’d be surprised by how much better we can feel by slowing down our breathing and focusing on deep breaths. It can be lifechanging in those moments. There are tons of resources to available, whether through an app on your phone or even online.
Move your body!
Yes, I understand how busy you may be during this time of the year. I’m not saying you have the hit the gym for two hours every day or go to Zumba every day (even though I’d love you to come to my Zumba classes lol). A simple walk through your neighborhood, time in your garden, dancing to the radio, and even a yoga session are beautiful forms of exercise.
As a Personal Trainer and Group Fitness Instructor, this does happen to be a favorite focus of mine to share about. According to the U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion (the organization that sets the recommendation for how much physical activity we need to be healthy), “adults should do at least 150 minutes to 300 minutes a week of moderate-intensity, or 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week. Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits”.
That a lot, right? How do you do that? How can you meet those requirements? Just start by doing physical activities that you enjoy and explore new ways to incorporate physical activity into each day. And remember, while I would love to have you as my own client, you do not have to seek out a gym, personal trainer, or group fitness classes to get your exercise. Make a commitment to just start moving or move more! Keeping your focus on physical activity will not only benefit your health, but it can also give you a great release from your daily routine and even all of the busy-ness and (often) stress we can face during this time of the year.
Socialize! With whom you wish & at your own pace
This time of the year, with all of its potential for glorious festivities and celebrations can be very good for the heart, mind, and soul; however, it can be overwhelming! I think this is one of the first years in a really long time that I have felt overwhelmed. It’s always been my favorite time of the year, but this year has been a lot. I’ve done most of my usual activities, but for the remainder of the year and into the next, I’m making adjustments. Illness, grief, and exhaustion have been big factors in that decision.
With that being said, I know how important is to still have my people near me. Whether that be in-person, via calls, via texts, via Facetime…. The love and care that my immediate family provides me is irreplaceable, I need it. I also need certain family & friends, along with their support and input in my life. According to the Mayo Clinic, the proper relationships can truly enrich our lives and here’s a few ways they do it:
Increase your sense of belonging and purpose
Boost your happiness and reduce your stress
Improve your self-confidence and self-worth
Help you cope with traumas, such as divorce, serious illness, job loss, or the death of a loved one
Encourage you to change or avoid unhealthy lifestyle habits, such as excessive drinking or lack of exercise
Gift yourself!
Finally, take care of yourself! As you’re shopping for others and wrapping their gifts, don’t forget yourself. With as much excitement and joy that comes along with this season, there is also the potential for stress and anxiety. Make sure to take the time to do what you need to for yourself.
I’m won’t go into any detailed explanations here, because I know you’ve heard it all before. I’m just going to set out a few phrases that I hope give you the permission (or a reminder) you need to practice self-care.
Take a nap!
Just say no!
Watch that holiday movie! (I know, I know…. we already know the plot: big-city corporate daughter returns home to help run the family business. She runs into a few obstacles that only her former high school boyfriend can assist with thanks to his local business. They reconnect, fall in love, and live happily ever after. Still, watch the movie!)
Drink your water!
Bake the dessert! (and eat some!)
Remember, you’re not alone in any stress and anxiety that may creep up during this season. But also remember, you don’t have to stay in that space. Find ways to do better, to feel better. Take it day by day. Hopefully, I’ve shared something here that may help. My prayer for us all is that we remain as hopeful as possible about our futures and THRIVE right where we are as we move forward.
The Ongoing Journey of Self-Improvement
Truly, there is no greater work to be done than figuring out how to be our absolute best as human beings. Think about it…
Did you know that September is National Self-Improvement Month?! I had a general knowledge of the occasion, but had never taken the time to be intentional about sharing with others what that may look like for us. Of course, we all would like to improve within certain areas of our own lives… maybe we have even set routines or habits into place to achieve a particular level of improvement.
There are several self-improvement “gurus”/experts around the world holding seminars and webinars on the topic. You cannot walk into your local bookstore without finding a display table full of the latest and greatest techniques to put into action. And while those are all well and good, what really matters the most is what you do with all of that information. Just like anything in this life we are living, we have to put in the work! Truly, there is no greater work to be done than figuring out how to be our absolute best as human beings. Think about it… whether you are functioning in the role of a parent, spouse, employee, friend, employer, etc., you should operate from some level of knowledge, expertise, willingness to learn, and love for what you are doing. And that’s just on a base level. If you want any advanced level of success, it will take ongoing effort on your behalf to grow and keep up with increased demand and advancements in any particular field you happen to engage in.
I should share, in case you didn’t know (*wink), I’m no expert in self-improvement! Shocker, right?! Ha! I’m a work in progress! Also, I just so happen to be a continuous life-long learner looking for ways in which to improve myself, FOR myself and FOR others. So, that’s where we will start! I just want to share four ways that I strive to achieve ongoing self-improvement. Prayerfully, you learn something from me and will then also share what currently works for you.
Get enough rest - Proper rest could mean the amount of sleep you get at bedtime, but also taking rest breaks during your daily activities. Rest allows your body and mind to reset and refresh, preparing for the next task/activity. Imagine what you could achieve if you were able to get your ideal amount of sleep each night. I cannot tell you what the proper number of hours you need, but the Sleep Foundation recommends that most healthy adults need at least seven hours of sleep each night.
Study to become an expert - Whether it be your career, your passion, or your role in your family or friend circle, put in the work to be your best. I say “work”, but when you are doing something that you love, it really doesn’t feel like work. And when you do it well (whatever “it” may be), there' is a sense of pride and accomplishment that comes with learning new skills and elevating yourself to a new level. This also includes surrounding yourself with like-minded people who have similar goals and aspirations. They are sometimes able to provide that forward momentum needed to assist on our journey.
Build your confidence - With the gaining of new skills, the increase in personal confidence often comes. However, we shouldn’t rely solely on whether or not we are able to achieve an expertise level. There are a ton of factors that come into play when studying to become an expert, specifically the fact that it can take TIME… possibly an undeterminable amount of time. So, instead of waiting, we’ve got to find other ways to improve confidence. Let’s explore how….
Pay attention to your appearance - Presenting yourself in a clean and neat manner can make a huge difference in how you feel and how others receive you.
Practice positive self-talk - Remind yourself of your strengths and your goals through the reciting of, and journaling of, positive affirmations.
Stop comparing yourself to others - Remember: comparison is the thief of joy! We want ALL the joy! Your journey is yours, and yours alone. When we look at others, we are often only seeing a snippet of their full life’s story. Therefore, we should keep our focus on ourselves… there is plenty of work to be done within that requires our time and attention.
Pray and try meditation - For me, prayer allows me to remember that I’m not alone, and it also requires me to be accountable outside of myself. I find answers, insight, guidance, and love in my relationship with Jesus. Meditation can also play a helpful role in grounding ourselves. I prefer guided meditation, because sometimes my mind is moving so fast with the day’s tasks and responsibilities, that I’m unable to slow down enough for it to be beneficial. With guided meditation, clear direction is provided with oral instructions about body posture, breathwork, imagery, and visualization. It’s very helpful to take 3-15 minutes to focus before continuing your day, hopefully with an improved mindset and calmer disposition.
My wish is that these four insights aid in your journey to self-improvement. And while September is designated as a time for this focus, don’t let the work you do for yourself stop on September 30! Keep moving forward, keep doing your individual best. Of course, this list is not exhaustive, but it’s definitely a start. Take what you need and add what currently works for you. So many forces in this world have the potential to negatively affect our wellbeing, so we must stay consistently focused on improving ourselves so that we can pour positivity into our environment… locally and beyond!
Increase versus Deprivation
“: to grow or develop successfully : to flourish or succeed
: to do well in a situation in which you are given (a particular type of treatment)”
— Britannica Dictionary definition of THRIVE
What do I mean by “increase versus deprivation”?
Last year around the holidays, after voicing a desire to challenge myself to eliminate and/or limit a particular habit for the remainder of the year, a close friend of mine issued a warning. She cautioned that during that season of the year (a season often busy and overwhelming with travel, family, different feelings & emotions, and even bit of stress), it was imperative to be mindful of all aspects of our wellness.
She shared that while it does make sense to want to be in control of something during that time, it may be a better idea to focus on adding something I can control. She gave suggestions like meditation, prayer time, or self-care time.
What is truly beneficial about those instructions is that they don’t only apply to the holiday season, but to the daily lessons and learnings we face during our lives. Fast forward to now navigating life without my mom, after having lost my dad almost eight years ago. There’s an immeasurable feeling of loss, while also feeling lost in the midst of my new reality.
Without realization by either of us, that same friend gave me that same advice during a lunch a couple of weeks after mom died. I (again) shared my focus on eliminating certain behaviors from my life, and she issued the same warning….
How does the application of this advice change from one season to another?
Well, very carefully. Ha! But seriously though.
What I took from her advice can be summed up, as such:
Do what you have to do to survive, when necessary. Use moderation and be intentional about the choices you make, but the goal in that moment is to just survive. Once the situation has passed, use your resources and proper mindset to move towards thriving.
“: to grow or develop successfully : to flourish or succeed
: to do well in a situation in which you are given (a particular type of treatment)”
5 easy(-ish) ways to THRIVE (focus on increase) when the time is right:
Practice gratitude
Acknowledge the good things and good people in your life. Find ways to express that gratitude daily in the following possible ways: writing in a journal, praying, meditating, sharing your testimony publicly or privately… just to name a few.
Find ways to express that gratitude daily in the following possible ways: writing in a journal, praying, meditating, sharing your testimony publicly or privately… just to name a few.
Set clear boundaries and expectations for yourself and others in your life
Establish expectations for yourself and hold tight to them. What do you plan to accomplish? How do you plan to make it happen? What assistance might you need? What timelines are you setting for yourself?
Identify what your boundaries are and hold tight to them. If something (whether a situation or a person or a particular thing) makes you feel uncomfortable, limit your exposure to it/them. You can make known the reason, but you absolutely do not have to.
Be mindful of your own thoughts
Be forward-thinking. Don’t get stuck in the past… let go of its negativity, your worries, or your self-perceived failures.
Pay attention to your feelings. Focus on filtering out that negativity and bolstering that positivity. It’s good for us!
Nourish yourself properly - inside and out
Maintain healthy eating habits. Choose smart snacks. Stay hydrated. Move your body. Moisturize your skin.
Prioritize getting proper sleep
This is one of the best ways that you can take care of yourself. Begin by establishing a bedtime routine. Create the appropriate ambience in the room (relaxing and desired temperature), minimize work/household tasks, and shut down electronics! Reading or light stretching are examples of activities you can engage in if you still feel a bit restless.
Forming Habits that Create a Healthier Lifestyle
…habits are important, because we cannot always rely on being able to motivate ourselves in the day-to-day situations life may bring. When that motivation fades away, discipline will be what remains because you're forming habits towards creating routines.
What’s a habit?
A habit is a repeated action, one that has become almost automatic or second nature. However, a habit is not to be confused with a routine. Habits typically involve little to no conscious thought, while routines typically require some intention and discipline.
Additionally, a habit is a practice you repeat so regularly that it can be hard to change. Most times, you may not even realize the habits you've created (good or bad). Examples in this case could be biting your nails when you’re worried, grabbing a sweet treat every time you visit the grocery store, cheating yourself of enough sleep nightly, or skipping your warmup/cool down during your workouts. See? It could be a variety of activities we do OR possibly do not do.
Let’s explore a few different types of habits and how to make, or break, them…
Here, I’ll just be focusing on how to form 4 different types of positive habits: Mental, Physical, Social and Productivity. These habits are important, because we cannot always rely on being able to motivate ourselves in the day-to-day situations life may bring. When that motivation fades away, discipline will be what remains because you're forming habits towards creating routines.
Mental Habits:
Mental habits involve our thought-processes and cognitive behaviors.
'Cognitive' is a term used in psychology to describe anything related to thinking, learning, and understanding…. simply put: how our brains work.
These habits (when positive) can lead to a less stressful mindset, more productivity, and even an increased state of happiness or optimism in our lives.
Examples of positive mental habits:
Eliminating negative self-talk
Determining your “why” to help create a constant source of personal motivation
Prayer, meditation, devotion, and/or guided breathing exercises
Physical Habits:
Staying consistent with positive physical habits will help improve health and overall lifestyle.
Certain habits may promote a longer life by decreasing the risk for unwanted illness and health concerns. Here are a few examples:
Flossing, in addition to brushing your teeth
Applying and reapplying sunscreen daily
Scheduling and staying on top of your medical appointments and screenings
Completing regular workouts, eating well-balanced meals & snacks, and drinking enough water are three important routines to acquire. Here are a few habits that will help:
Scheduling time into your daily calendar to take a midday walk to encourage (or begin) movement
Packing nourishing snacks for work or school
Carrying a water bottle with you daily that has motivating quotes and ounce measurements listed to help you keep on track with hydration
Social Habits:
This one is sometimes tough for me, but oh-so important. Maintaining and nurturing relationships takes a lot of intentional effort. I have found that I must be selective with whom I spend my time. Remember we want to build habits that are positive, making a wrong choice can be detrimental to our growth and health.
Relationships with significant others, friends, family members, and co-workers require give & take, honesty, constructive criticism (giving & receiving), time spent together, and the ability to listen… and that’s just a few of the requirements.
Once these relationships are established (and done right, with effort), the rewards can be truly immeasurable. We all need others on some level, in some capacity. Make sure to do the work to find your people, then strive to provide them with what they may need from you, as well.
Productivity Habits:
To be truly productive, we must create habits that eventually become routines to aid in reaching the goals we’ve set for ourselves.
This does not only apply to a professional environment, but includes our personal lives, as well. There are some habits that may help you better manage your time and accomplish your goals.
A few of these habits may include:
Waking up an hour earlier each day
Creating written daily, weekly, monthly to-do lists or plans
Eliminating known distractions and staying focused
It is important to remember that habits will oftentimes need to be adjusted - old bad habits will need to be broken.
Sometimes, the best way to break bad habits is to replace them with better, more helpful ones. Be mindful and acknowledge the true reasons you feel it necessary to make the change…. break the habit. Another reason a habit may need to be adjusted is because it has successfully become a routine. Once that happens, you can move on to creating more habits to help you on your quest for a healthier lifestyle. Reach out to those who can help hold you accountable to your goals. Good candidates for this role would be those who engage in the habits and routines you strive to attain for yourself.
Additional resources:
Here is an excellent article that goes into even greater detail about habits, if you’d like a little more information.
Practical Psychology. (2019, February). What is a Habit? (Definition and Types of Habits). Retrieved from https://practicalpie.com/what-is-a-habit/
January WELLNESS Bucket List
…without a plan or some intentional thought, our fresh starts and ideas may lose their luster. Well, that’s where I step in…
2024 has arrived… an opportunity to begin anew!
A new year sometimes means a fresh start. A fresh start sometimes signifies beginning something new. However, without a plan or some intentional thought, our fresh starts and ideas may lose their luster. Well, that’s where I step in and hope to help by offering a few (thirty, to be exact!) different ideas for you to add to your bucket list.
What’s a bucket list? Ha! Fair question. It may be a concept or a phrase that’s new for you. Plainly stated, a bucket list is a group of items, ideas, or experiences that are personally and individually compiled with the goal of being completed or accomplished within a certain timeframe (for example, a month or possibly even a lifetime).
A bucket list is not a necessary task, but it can be a motivating and inspiring tool that feeds your creativity and drives your ambition. The beginning of a new year is an ideal time to set goals, whether personal or professional OR relational or individual. The list can be added to at your leisure, or you can make a commitment to add items with a deadline in mind. Whatever the case, have fun with it. Creating a bucket list is not meant to be a chore, but a way to establish a working guide for yourself.
Now that we’ve got a better understanding of the goal of a bucket list, review the list below for several ideas that may get you started. These ideas are in no particular order, just consider adding them one-by-one into your schedule, your routine, your bucket list! No pressure to add them all, just pick out those that catch your interest. I’d love to hear feedback on how they work for you.
Try preparing one new recipe each week
Read a new book (try a pick from the New York Times Best Sellers List)
Visit a museum
Start a blog, vlog, or podcast sharing your thoughts and opinions (The Body Quarry Blog — The Body Quarry)
Take a cooking class (invite a friend)
Run or walk a 5k
Have fun with your exercise routine (try something new and/or invite a friend)
Make (or purchase) a journal to document your thoughts and gratitude
Bake a cake or cookies from scratch
Begin daily walking routine (start with 20 minutes)
Clean out your closet and donate your items
Treat yourself to a manicure and/or pedicure
Take a surfing lesson (I’d better learn to swim before I do this one!)
Organize/volunteer at a community charitable event
Focus on getting more sleep
Take up a fun and creative new hobby (crocheting, scrapbooking, gardening, woodworking, etc)
Pick a day to stay cozy at home in your pajamas ALL day (I try to do this once every couple of months)
Remove negative things or people or thoughts from your life
Try a new type of workout or hire a personal trainer (The Body Quarry's Customized Service Packages — The Body Quarry)
Find a job you love
Find something you love about your current job
Start a garden (one plant at a time)
Learn a new language (at least a few helpful phrases)
Adopt a pet from a local shelter
Take a self-defense course
Donate blood at your local donation center (you might help save a life)
Make a plan to decrease your debt
Go for a ride in a hot air balloon
Run a marathon (or at least begin training)
Incorporate a new vegetable into your meal plan
These are a few items to help start your bucket list or add to your existing one! Remember, don’t treat this activity as a chore… instead, it should be a fun and creative way to help us think “outside of the box” and expand/enhance your life’s experiences. Try to be as detailed as possible with your selections, that way they can easily become more real once planning actually begins. I’d love to hear your thoughts and any additional ideas you may be adding to your bucket list!
Three Ways to Constructively Evaluate Your Year
We share constructive criticism and feedback with others, both professionally and personally. Why wouldn’t we take the same care to provide it for ourselves.
Maybe that title captured your attention…. hopefully in a good way. I was careful to stay positive, as what’s done is done. There’s no turning back this far into December. The best we can do is move forward celebrating our successes and making a plan for what did not work as well as we would have liked.
According to the Helpful Professor, Constructive Criticism is defined as “honest, genuine, well-meaning feedback that provides a critique of the strengths and weaknesses of something or someone. The criticism should be specific and offers clear suggestions on how to address deficiencies. Remarks should be clear and the suggestions provided should be feasible and reasonable.”
Let’s use the last few days of this month to effectively evaluate this past year! We share constructive criticism and feedback with others, both professionally and personally. Why wouldn’t we take the same care to provide it for ourselves? Here are a few of my tips on how we can do this:
Give yourself praise where praise is due!
Without even knowing the details of your life, I know for sure that you made it through. I mean… look at you, you’re here reading my thoughts and opinions with your full faculties intact (well, most of them at least, it is still a busy holiday season).
But seriously, YOU ARE HERE. So many others are not here and able to say the same thing! We cannot take our waking up this morning lightly. So, think about your successes… maybe helping your child make it through their first semester of school (kindergarten or college), celebrating a milestone birthday, getting married or having a child, ending a relationship that was no longer healthy for you, starting a new career or even ending a career path that no longer… WHATEVER your specifics may be, you are worthy of being celebrated. PLEASE do so!
Assess how you’ve handled adversity:
Honestly, this particular category will need some work for me personally in the coming year. When facing adversity, I tend to be a little too hard on myself and dwell on the negative aspect of a particular situation. That’s not helpful to me, nor the situation.
Something to think about: what does adversity encompass for you? It may include a change in your health, a new medical diagnosis, a loss of job or family, worry and stress, or even an overwhelming responsibility. Whatever if may be for you, think back on how you’ve handled it in the past or presently. Does that response serve you well? Or would you benefit from making adjustments moving forward? Sometimes, it simply takes a change of mindset, while other times it may require a full personal overhaul that includes adjusting your body’s physical and spiritual responses, in addition to the mental.
Get comfortable with asking for help:
Oof! This one is big, well bigger than you think… Sometimes you may choose to take on a task or an assignment alone, when getting some help would be much more beneficial and truly help lighten your load. This fact is true for the workplace, but most definitely in our personal lives as well.
Think about a time when you had a GRAND plan to accomplish something, but fell short of your own expectations OR maybe you didn’t even complete what you set out to do! YEESH! Turns out all you needed was a little assistance, but perhaps you were too proud, too shy, or too stubborn to ask for the help. DON’T let that be you in 2024. Let’s not allow an opportunity pass us by, simply because we didn’t get the help we needed. Remember, sometimes bigger wins can be attained through collaboration.
As I shared above, the best way we can move forward at this point is by celebrating our successes and making a plan for what did not work. Just remember to be kind to yourself… acknowledge what went well, assess how you handle adversity, and get comfy asking for help!
A Different Look at Handling Adversity
So, the question becomes, how I will handle this unexpected reality. How will I handle adversity? How do you handle adversity? I can sum it up for you and myself with three possible ways to tackle adversity…
adversity
: a state or instance of serious or continued difficulty or misfortune.
Merriam-Webster Dictionary
Overcoming adversity…
We are headed into the third month of 2023. What an interesting start this year has gotten itself off to. I was praying for reprieve and a refreshing in this new year, but God has had other plans. Not necessarily a bad thing, but definitely different than the expectations I had for myself and my family. So, the question becomes, how I will handle this unexpected reality.
How will I handle adversity?
How do you handle adversity?
I can sum it up for you and myself with three possible ways to tackle adversity:
Retreat, React, or Reset.
Let's explore…
Let me start by saying this is not the best option in my opinion. However, if I'm being honest, the thought of retreating has crossed my mind more often than I’d like to admit. From my perspective, retreating looks something like this: closing in on myself; leaning too much on my own understanding (or lack thereof); withdrawing from friends and family; drawing uninformed conclusions; looking through the Internet for answers (whether accurate or not); and possibly just feeling sorry for myself and/or my situation. Do any of those activities sound familiar to you? I’ve been there and chosen some of those options in the past and found that they did not serve me well. I should note that this type of retreat is not to be confused with retreating in the form of resting. Rest is very important. But after resting, we still get up and take action. With that being said, what else can we do?
Well, another possible option would be to react. To me, reacting would maybe include jumping to conclusions; resigning to fail; blaming and questioning; or just giving into an overall sense of pessimism. And while all those feelings are real and valid, the problem or issue at hand still has not been solved. How do I know this? Because reacting has often been one of my go-to responses. But reasonably, I’d much rather be proactive, when possible, rather than reactive due to my past experiences not having the outcomes I desired. Sometimes when our emotions run too hot and too high, unproductive and irreversible reactions can occur. And when that happens, an already unpleasant situation can be made worse, and the cycle has the possibility of starting all over again. That brings me to what I consider to be the best option for handling adversity.
My final and chosen option would be to reset. Based on my experience, this is the best option of the three. However, resetting can still be a struggle, seems like we’ve had to do so much of it in the past three years! I mean how much resetting can one individual be expected to really do?! But seriously, we have to do what’s necessary to push forward.
Figuring out the who, what, when, and where are all important factors in resetting… Who we can count on to encourage, support, and hold us accountable during this process. What actions we need to take to come out victoriously on the other side of the adversity. When we can expect to reach the goals we’ve set for ourselves. Where we anticipate this process to take us. These four considerations are of the utmost importance in resetting our mindset, habits, and even responses to certain situations.
There is no shame in having to start over… that is actually where our freedom lies. What a blessing it is to be able to reset and begin again. Take pride in that opportunity!
Ways to Stay Motivated During the End of the Year
As the year comes to an end, it is not unusual to feel discouraged, un-motivated, or even a bit down. I truly hope that one or all of the activities shared here will serve as a guide to keep you focused with your goals and your mindset.
“If you are working on something that you really care about, you don’t have to be pushed. The vision pulls you.”
The year is coming to an end, and maybe you’ve hit a slump… Perhaps, you’ve already achieved the goals you set for yourself this year and feel like just coastin’ on through the remaining 44 days of 2022. OR, it could be just the opposite, you’ve missed the mark and don’t have the energy (nor interest) to step it up for completion of your goals!
I, myself, seem to be experiencing a blend of both mindsets. While I’ve hit most of the targets I set for myself in 2022, there is a pull for me to just ‘chill out’ and relax until January… and that is quite unusual for me. Maybe it’s because this year has been so FULL of activities with my high schooler, my middle schooler, my business, my Girl Scout troop, family experiences, and navigating my own changing health as I get older! And actually, that last item should be enough for me to realize I mustn’t stop but instead keep right on going! Time waits for no man, so if we want to live our best (and healthiest!) lives, we had better stay focused on the tasks at hand!
Let’s jump right in on ways we can make this happen and end our year feeling victorious!!
Acknowledge your successes:
One of the mistakes or missteps we often make is not acknowledging how far we’ve come or just how much we’ve accomplished. Let’s take the time to do that this year. Grab your phone, or pen and paper, and write down just how awesome you are! Really, do this! This activity alone can be a refreshing review of your accomplishments over the past year and serve as a reminder that you are capable. What’s a few more days in the year? Well, nothing but an excellent opportunity to wow your family, your boss, your clients, your peers, and even yourself!
Prioritize your responsibilities and tasks:
After you’ve taken inventory of your accomplishments, make time to prioritize what is left to be done. Prioritizing doesn’t mean that you have to absolutely finish all of your tasks, but instead, it means that you will order them in degrees of importance and necessity. Believe me, I know that some of our responsibilities and tasks are non-negotiables. I am also aware that sometimes we take on more than necessary, because we feel that we cannot say “no” or “not at this time”. If they aren’t already, those two responses are must-haves for our own peace of mind and sanity.
Once you’ve prioritized what will NEED to be done by the end of the year, set a plan in place to reasonably complete those items. Think about the big picture, but also break it down into a manageable, working, adjustable list. The key here is that your list remains a working list, as we know our lives change daily with unexpected interruptions…whether they be pleasant or not-so-pleasant interruptions! :)
Keep moving your body:
Oh my, now as a Personal Trainer, you already know how important this particular focus is to me! According to the U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion (the organization that sets the recommendation for how much physical activity we need to be healthy), “adults need at least 150 to 300 minutes of moderate-intensity aerobic activity, like brisk walking or fast dancing, each week. Adults also need muscle-strengthening activity, like lifting weights or doing push-ups, at least 2 days each week”.
And remember, while I would love to have you as my own client, you do not have to seek out a gym, personal trainer, or group fitness classes to get your exercise. Make a commitment to just start moving or move more! Your movement could be as simple as a walk around your neighborhood, taking the stairs when possible, or even parking your car farther from the store when doing your shopping. Keeping focus on physical activity will not only benefit your health, but it can also give you a great release from your daily routine and even all of the busy-ness and (often) stress we can face during this time of the year.
Allow yourself rest & care:
Y’all! The end of the year, and all of its potential for gatherings with family, friends, food, and drinks can be very fulfilling; however, it can also add to your list of responsibilities and tasks! So, we’ve got to allow ourselves to get adequate rest, while still getting care and finding enjoyment in that care. The amount of sleep that we need is truly individual, but www.sleepfoundation.org recommends 7-9 hours for adults aged 26-64. I have found my sweet sleep spot to be between 6.5-7 hours. I know that it sounds very specific, but I’ve worked very hard to determine that time frame! :) It makes a world of difference each morning when I’ve gotten the right amount of sleep for my body and mind.
When it comes to caring for yourself in an enjoyable manner, those specifics are up to you as well. However, I recommend choosing activities that are simple but bring you great joy. Think of things like catching up on a good book or new music, finding a great new candle, enjoying a new recipe, or even just a long shower or bath. Personally, when I engage in care-filled, joyful acts for myself, I wish to be alone, but you may prefer to find ways to spend time with a spouse, best friend, or any other person special to you.
Reward yourself:
Finally, consider rewarding yourself at the end of this year! This doesn’t have to be anything elaborate or expensive…. then again, if you can do that, why not?! :) Only you know what may feel like a reward for you making a plan, sticking to it, and finishing out the year strong!!!
Remember, as the year comes to an end, it is not unusual to feel discouraged, un-motivated, or even a bit down. But my most true hope is that one or all of the activities above will serve as a guide to keep you focused and on-track with your goals and your mindset. I believe in US! Let’s finish out 2022 victoriously!!!
Fitting In Fitness (As Temperatures Rise)
How can we avoid letting summer heat derail our health and fitness goals? Let me share a few practical tips with you!
Baby, it’s hot outside! And I mean hotttttttt! Summer is in full effect throughout the country. If they haven’t already, it is pretty much a guarantee that your temperatures are going to rise in the next few months. What can we do to avoid letting these changes derail our health and fitness goals? Well, I’m glad you asked… read on down as I share some practical tips.
While I am not a fan of rising temps, I can say that I enjoy the other aspects of life that come along with the summer months. Things like freedom from taking the kids to and from school every day (even though my son opted in to summer school this year for credit advancement)! While I am super proud of him for being proactive and taking charge of his credits, this is definitely a new addition to my summer break, ha! But summer also allows for travel (day trips and even overnight stays), lighter meals that do not require the oven being used, and just the freedom to get outside and enjoy nature.
For me personally, it also frees up time for me to find ways and locations to take my workouts outdoors. This is when I have to get strategic and sometimes creative to beat the heat here in Southern California, so that I am able to stay on track with my goals
Ways to beat the heat on your health and wellness journey:
Wake up with the roosters! Well, not quite literally… at least not in my neighborhood. In other words, get up earlier in the morning to get your day started. Even though the sun may already be rising, most times the temperature is much more accommodating then, than later in the day. Do your best to avoid exercising outdoors in the early afternoon. It’s usually hottest between noon and 3pm.
Stop, drop, and chug! That’s another way of saying, “drink your water”. Whether you’re working inside or out, stay hydrated. Drink water before, during and after physical activity, even if you don’t feel thirsty. We sweat more (lose fluids) with increasing temperatures and especially humidity, not to mention an increase in physical activity. Drinking water during exercise is necessary to replace the fluid lost through sweating. The amount of fluid needed would be based on your body and levels of activity.
CYA (Cover your *assets)! Wear lightweight, light-colored, loose-fitting clothing. There’s nothing comfortable about oversized clothing drenched in sweat sometimes causing chafing, irritation, and the possibility of overheating. Now, I know that some folks like wearing an extra layer to actually encourage more sweat for themselves, but please do so safely and mindfully! In general, opt for moisture-wicking fabrics that dry quickly and push sweat to the outer layer away from your skin. Remember to also protect yourself from the sun with sunglasses, a hat or visor and sunscreen. You can always find a sunscreen that’s right for you and your level of activity, be sure to look for sweat-resistant options.
Go back inside! If it is just plain too hot or humidity levels are too high, do not hesitate to find an indoor location where you can be active, like a shopping mall, gym, community recreation center, or even in your own home.
Last, but not least, LISTEN UP!
Listen to your body and listen to your healthcare professional (if you haven’t already done so).
Take your time and pace yourself during your outdoor workouts. You may not be able to exercise as long, or at your usual level of intensity, until your body has time to adjust to the changes in temperatures and humidity.
And of course, remember to check with your healthcare professional before starting any exercise routine or deciding to move your workouts outside. If you have preexisting medical issues or concerns or take certain medications, your body’s response to heat may be exacerbated (made worse). Please take this all into consideration when exercising outdoors.
3 Ways to Bounce Back After a Setback
Whatever you may be going through at this time is only temporary. A “valley” that you may be experiencing at this moment won’t last forever, change is just ahead once you reach the top of the mountain…keep going. Keep the faith, you will…
A Setback Is a Setup For a Comeback!
Maybe you’ve heard that quote before….. a book, an inspirational poem, a sermon from your favorite pastor. I first heard it many years ago around this time of the year. A visiting pastor gave a sermon with that title during Resurrection Week revival at church. While I cannot remember the details he shared, the concept definitely stuck with me to this day.
Whatever you may be going through at this time is only temporary. A “valley” that you may be experiencing at this moment won’t last forever, change is just ahead once you reach the top of the mountain…keep going. Keep the faith, you will come out on the other side victoriously! But remember, it may take a little work on your own behalf... read below as I explain.
As if the past few years haven’t been enough with the pandemic, war, national civil turmoil, increased illnesses, lost jobs & lost lives, we still each have our own personal battles that we are dealing with. Sometimes it seems that just when one particular situation is under control, something else pops up to knock us off our square. Feels like you cannot catch a break! I mean, seriously, what did you do (and to whom did you do it) to bring on these disruptions to your well-oiled, well-planned out life??!!! Well, don’t take it personally, you’re not alone. It’s all part of this thing called life that we are truly blessed to be living. So, what do we do???…..
Ways to Bounce Back
Set clear & precise intentions
Decide what you want your comeback to look like, what it should entail. Pray about it, then take action. That may mean speaking the words out loud to a loved one, making a list, creating a vision board, or even recording yourself speaking your comeback intro fruition.
And be specific…I’m talking down to the nitty-gritty details. Include each step you will take, today, tonight, tomorrow, next week, and even next month. We’ve got to be intentional about coming back strong, armed and ready to meet and defeat any obstacle that stands to get in our way.
Acknowledge what you may need to do differently
We are not perfect. *Gasp! We all make mistakes and poor choices. That’s all part of this life we’re living that I mentioned above. But it's all part of growing and getting better, bouncing back even.
Once you’ve learned a lesson or found the error in your ways, action may need to be taken on your part. This might include switching up your usual mode of operation, apologizing to someone, retraining yourself on a particular topic, or even just holding yourself accountable for your own private thoughts. Lay it all on the line, but at the same time don’t be too hard on yourself. Show yourself some grace throughout this process. Challenging situations can often teach us what we have left to learn.
Take care of yourself
Take your time and take care of yourself. There’s no rush in healing and regrouping. I mean we do want to come back stronger, right? Read and reread motivational, inspirational, or encouraging words from others. Earlier, I mentioned prayer because it has most definitely helped me through some of the most difficult trials of my life. However, I also know the importance of reading biographies, and certainly autobiographies, of those who have been there, done that…. specifically meaning that they may have experienced adversity and difficult times, but they are willing share their ways of overcoming.
Other ideas include getting outdoors, getting moving, and in turn, getting inspired. Wake up early to catch the sunrise with a brisk walk. Listen to the birds chirp to be reminded of the beauty that surrounds us. Complete a workout to sweat out any worries and get your heart pumping with anticipation of the change to come.
If I can leave you with anything, it’s to remember that difficult roads lead to beautiful destination. Be optimistic about your bounce back, your outcome could be something new and more exciting than you ever even imagined possible for yourself.
Make a Difference with Kindness
A random act of kindness is an unexpected, good deed done for another person. There are times when these small acts of kindness are planned or intentional, but other times they may truly just take place when the need or desire presents itself.
“Never get tired of doing little things for others. Sometimes, those little things occupy the biggest part of their hearts.”
February is a month jam-packed with many special reasons to celebrate and educate ourselves. One of my favorite occasions is Random Acts of Kindness Week, which takes place during the week of February 13-19, 2022. According to www.randomactsofkindness.org, “The work to create a kinder world never ends”.
A random act of kindness is an unexpected, good deed done for another person. There are times when these small acts of kindness are planned or intentional, but other times they may truly just take place when the need or desire presents itself. Either way, these actions have the potential to really make someone’s day, whether the recipient of the kind act or the initiator.
My goal here is to share ways that you can incorporate kindness into the special occasions of this month and on any given day, for that matter.
Black History Month is an annual celebration in February of achievements by African Americans and a time for recognizing their central role in U.S. history. But it also provides the opportunity to be reminded of how much progress is yet to be made in our country, and the opportunity to learn how we can contribute to progress.
Act of Kindness: Educate yourself - That could take place reading books, visiting historical museums, watching movies and documentaries, or asking appropriate and thoughtful questions directly to others. Be open-minded and prepare to listen and learn.
American Heart Month is dedicated time when focus is placed on heart disease, the number one killer of Americans. According to www.heart.org, “during American Heart Month, the AHA and other organizations reinforce the importance of heart health, the need for more research and efforts to ensure that millions of people live longer and healthier”.
Act of Kindness: Learn CPR - CPR stands for Cardiopulmonary Resuscitation, a lifesaving procedure performed when the heart stops beating. Immediate CPR can double or triple chances of survival after cardiac arrest. Visit cpr.heart.org for more information on the different types of CPR, proper training, and how you can help. You can’t get more kind than potentially helping to save someone’s life!
Valentine’s Day is celebrated annually on February 14 and is probably a holiday we are all pretty familiar with. Traditionally, known as a holiday to celebrate love, whether romantically or platonically. Loved ones and friends around the world exchange candy, upscale dinner dates, gifts, flowers, and other expressions of affection.
Act of Kindness: Remember those who may not have a “Valentine” - This could include by choice or by circumstance… friends, family, widows, divorcees, etc. Meet up for lunch, give a phone call, or even send a note.
With those specials occasions in the month of February being covered, now I’d like to share a few (30!) FREE or inexpensive ideas on how you can intentionally share kindness during Random Acts of Kindness Week and beyond!
Pray for someone
Tell someone you love them
Compliment someone
Send a handwritten thank you note
Donate clothing
Buy the order for the car behind you in the drive-through
Bake a dessert for your neighbor
Offer to go for a walk with a friend
Donate books to the library
Plant a tree
Mow your neighbor’s lawn
Give someone a gift card you don’t plan on using
Write a handwritten letter to an old friend
Offer an appropriate compliment to a stranger
Donate to a food bank
Safely pick up litter in your neighborhood
Offer water to the mailman
Take treats to the fire station
Hold the door open for someone
Send a postcard to a family member in another state
Write a note for your child’s lunchbox
Teach someone something new
Help your kids organize and donate old toys
Create a care package for a homeless person
Shovel snow from a neighbor’s driveway
Donate blood
Say “thank you, have a nice day” to someone who holds the door for you
Walk someone’s dog
Check on a friend
Smile with your eyes, behind your mask
These are just a few of the ways you can intentionally show kindness to someone you know or even strangers. And remember the well-known quote by Aesop, “No act of kindness, no matter how small, is ever wasted”.
Word of the Year 2022
Another year in the books… have you taken the time to establish a Word of the Year for 2022? 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.
EMERGE
This is my Word of the Year for 2022!
Another year in the books… have you taken the time to establish a Word of the Year for 2022? 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. In my opinion, resolutions sometimes lack a foundation of meaning and relevance. Without those factors, resolutions may run out of steam. For sure, there is an initial burst of motivation and inspiration, but it doesn’t always last.
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 completely 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.
“to come to the end of a difficult period or experience”
As 2021 comes to an end, I can truly say that this year presented many challenges for me. Let me explain, I fully acknowledge the blessings God has given me, and I do not take one single moment for granted. The challenges I’ve experienced have been more personal… mental and internal health, with changes in my body that appear to be normal for women of a certain age. BUT, these changes are new to me, and I’m figuring out just how to deal with them. Making adjustments to behaviors, physical activity, and nutrition. I’m certain with all that I learn, I’ll be able to share more with you later.
However, with those changes being acknowledged, I determined the best word for me to be: EMERGE. Different, I know…. but, let me put it into context for you. These past two years have tested and tried me, but I’ve also been built up and blessed. I feel fully capable of handling whatever comes my way in 2022, as long as I am armed with my faith (2021 Word of the Year). And that makes me think of one of my favorite scriptures: Isaiah 54:17 - “No weapon formed against you shall prosper, and every tongue which rises against you in judgment you shall condemn. This is the heritage of the servants of the Lord, and their righteousness is from Me,” say the Lord. (NKJV)
I have made it through some of the toughest times, and my goal for this year is to EMERGE! Emerge by coming into more of my greatness, living in that greatness, and sharing more of that greatness. I have so much I want to share with you guys, and this is that year to make it happen. I have too much knowledge to hold back…. it’s time to grow, bloom, and GLOW.
“to become manifest : become known”
Joyce Meyer has shared one of my favorite quotes: “God has planted greatness in you. Let today be the beginning of a great adventure as you step into the gifts He’s given you.”
Ahhh, that is spot on for me! Join me in EMERGING into our greatest selves in 2022. But don’t stop there…. share it with others, let your greatness be a blessing to someone else!
If you haven’t already done so, take time and truly think of what is important to you and what strides you would like to make in this new year. Find a word/focus that fits your goals and intentions for 2022, be patient with yourself. And remember, be thankful and be kind!
6 Thoughtful Holiday Gift Ideas - For Yourself and Others
When done with a grateful heart, giving can also be good for our health. It promotes a sense of trust and cooperation and can be a form of stress relief. Here are 6 ideas for giving this season….giving to others, and yourself as well.
‘Tis the season for giving. And, as you may have heard before, it is better to give than to receive. Not only does giving encourage social connection with others (people or a cause), but it can also give us a feeling of contentment and gratitude. When done with a grateful heart, giving can also be good for our health. It promotes a sense of trust and cooperation and can be a form of stress relief.
The purpose of this particular blog post is to share ideas for giving this season….giving to others, as well as yourself.
““No one has ever become poor by giving.””
Gift #1 - Share the gift of health & fitness
You know I had to begin with this one. And, while I would love for you to purchase personalized services from me, there are so many FREE ways to connect with others and get moving. Consider inviting a friend or loved one on a neighborhood walk or a hike through a local trail. This is an awesome way to spend quality time, get some fresh air, and get your bodies moving.
Gift #2 - Share the gift of gratitude
Acknowledge someone who has been a supporter, encourager and motivator in your life. If possible, reach out to that person today and say thank you, again. The simple act of saying thank you can truly brighten someone's day and be just what they need to keep doing more of the same. Consider sharing your thanks with a handwritten note.
Gift #3 - Prepare and share a homecooked meal
Are you an expert in the kitchen? Or, maybe you have a specialty dish or dessert that everyone loves! Food is always a welcomed treat to give and receive, especially the thoughtfulness of a homecooked meal.
Gift #4 - Share your passion with free lessons
What is your area of expertise? Have you considered teaching or training others to become more skilled in that area? Offering one to two free lessons could be just the inspiration someone may need to lift their spirits and provide a new interest. Scrapbooking, crocheting, knitting, photography, dancing, or playing an instrument are a few ideas that come to mind.
Gift #5 - Give the gift of babysitting
Have a little extra time on your hands? How fun would it be to share some of that time with a friend or loved one’s children! If you have the space, the amenities, and patience, I’m sure it would be a welcomed gift for a parent well-deserving of some time off.
Gift #6 - Don’t forget the “Me” in Merry
Remember to take care of yourself during this holiday season. With as much excitement and joy that comes along with the holidays, there is also the potential for stress and anxiety. Make sure to take the time to do what you need to for yourself.
I’m going to spend a little time here describing a few different ways that you might practice self-care for the holidays.
Take a nap: The hustle and bustle of the season can be tiring. Rest when you need to, rest whenever you can. However, keep your naps short and sweet. According to www.sleepfoundation.org , naps lasting 10 to 20 minutes are considered the ideal length. They are sometimes referred to as “power naps” because they provide recovery benefits without leaving the napper feeling sleepy afterward.
Just say no: This was a tough lesson for me to learn, but I finally mastered it…for the most part. Saying yes all of the time is not beneficial to our health and wellness. Although you may have the time, money, and energy available to give, the cost may still end up being too expensive for your wellbeing.
Watch a cheesy holiday movie: Sometimes seasonal romance movies or television shows are just what we need to escape reality for an hour or two. You know the ones…. a corporate executive is given an assignment to return to her small hometown to assist with a family matter, when she reunites and falls back in love with her high school summer camp boyfriend. Ha! Don’t act like you haven’t seen that storyline (or one similar) before!
Get some exercise: Take a walk, join a group fitness class, catch a workout online, etc. Exercising is a great way to improve your mood due to the increase in endorphin production.
Bake: That’s right, I said bake. Yes, I realize that I just suggested exercise one bullet point above! The two options do not have to be separate from one another. Our focus must be on living a balanced life, not an all-or-nothing approach, which can be dangerous. I always love baking during this time of the year, for myself and for others. Finding a recipe, gathering the ingredients, and putting it all together can be very therapeutic…. especially if it happens to taste good!
Remember, gift giving (whether to yourself or others) is something that should not be a chore, best coming from the heart. When we give, we should be giving willingly without wanting something in return. That goes for our self-care, as well. We do not need to set to-dos or tasks in place to be completed before we take care of ourselves. Rather, we should do what we can, break to take care of ourselves, then continue on with a renewed energy. Let’s move forward with gifting ourselves with care, so that we can better serve others. Happy Holidays!
5 Health & Wellness Tips For The Fall Season
As we head into the final three months of 2021, take advantage of the seasonal changes to focus on making positive and healthy changes in your own life!
It’s that glorious time of the year, Fall! The time of the year known for pumpkin-spice treats and beautifully colored falling leaves. And while the days may be shorter, the weather is also milder. What a wonderful opportunity for each of us to take note of our own position in this space and focus on finishing the year out strong.
As we head into the final three months of 2021, take advantage of the seasonal changes to focus on making positive and healthy changes in your own life!
Here are a few tips to help you stay focused on your health & wellness this season:
Set goals & intentions:
Decide what you want to accomplish over the next few months. Be specific. In fact, create SMART goals. What is a SMART goal, you might ask. Well, it is one that is Specific, Measurable, Attainable, Relevant, and Time-Bound. For example: As opposed to saying “I want to run a 5k sometime soon”, a SMART goal would say “I plan on completing the Thanksgiving Turkey Trot 5k in November, and will prepare by training 3 days per week until then”.
Write your goals down. Make sure they are visible, not tucked away in a drawer. The more accessible they are, the more they will serve as a reminder for what needs to be done and when it needs to be done.
Get the family involved:
With the weather cooling down, outdoor activities become more bearable for the entire family. This season presents so many opportunities to take advantage of this change… think pumpkin patches, community charity/holiday races, state fairs, and even local parks and state forests. All of this outdoor activity will give you (and the family) the opportunity to take in some fresh air, Vitamin D, get your muscles moving, and not to mention, it can do wonders for your mental health & wellness.
Be mindful of nutrition choices:
As I mentioned above, the fall season also brings tons of sweet treats and drinks. Pumpkin-spiced this… caramel-flavored that…. you know, the really tasty, tempting, hard-to-resist holiday goodies. Now, I’m not suggesting that you avoid them completely, because I’m definitely not. I’m simply reminding you to be mindful. These last three months of the year include holidays that focus heavily on candies, pies, cakes, cocktails, and more. Enjoy yourself, but do not undo all of the progress you have made, thus far. If you do find yourself enjoying those seasonal goodies a little too much one day, just refocus and start again the next day. Don’t make it a situation that lasts throughout the end of the year, causing you to settle on the idea of waiting on a fresh start in 2022. Don’t wait! Be intentional right now, so that 2022 is just a continuation of the healthy lifestyle you have already established this year!
Renew commitment to self-care:
As 2021 has progressed, you may have found yourself taking care of others more than yourself. It happens, it’s normal. But, use this changing of the seasons to renew your commitment to yourself and get back on track. A few ideas might include:
Establish daily or weekly quiet time for devotion, prayer, or meditation
Continue or begin writing in a journal
Treat yourself to a massage or another spa service
Choose a new book to read or pick up the one collecting dust on your nightstand
Try a new class… think cooking, painting, cookie decorating, or even learning to play an instrument
Whatever you decide, just make sure that it’s for you.. your choice, on your schedule, and as often as you deem necessary.
Be realistic, be patient, & stay consistent:
Hopefully, you followed the guidelines listed above and created SMART goals for yourself. With those goals always top of mind, remember to be realistic. This time of the year has to potential to be very enjoyable, don’t let happiness get lost by being too hard-nosed when it comes to your goals. Be patient with yourself and give yourself grace. Do not get caught up with strict diets or overworking yourself with exercise. Instead, focus on making changes (or adjustments) that aid in creating lifestyle changes and lifetime habits. We’re on this journey for the long-haul, y’all! Your consistency will reap positive, productive, and measurable rewards.
Remember, it’s a new season. This is the perfect opportunity to do something NEW, something BOLD, and something BEAUTIFUL! Whatever that may look like for you, I simply ask that you give it your all. You deserve your effort. Take advantage of the seasonal changes to focus on making positive & healthy changes in your own life!
Creating a Positive and Productive Morning Routine
The power of a positive and productive morning has the ability to set the tone for your entire day.
The power of a positive and productive morning has the ability to set the tone for your entire day.
When we get our morning off to the right start, we are poised for our own personal success, whatever that success may look like for each of us. Creating a proper morning routine is a great way to jumpstart us into thinking more intentionally about today and tomorrow. I know what you may be thinking… “I’m just not a morning person, I don’t really catch my stride until around 11:00am”! Ha! Believe me, I get that.
For the majority of my adult life, I have considered myself a night owl. After having kids, I found it easier to stay up late after they had been tightly tucked in. That was when I felt that I could best wind-down and take some time for myself. However, consistently staying up until midnight or 1:00am can lead to sluggish mornings. Then, those mornings turn into an afternoon slump, and an evening in which you can barely keep your eyes open. Finally, the late night process begins all over again… it’s a vicious cycle (I speak from experience)! I was never really able to catch up and get on track. I’m much better now, but not perfect. Occasionally, I still enjoy my late nights, but I truly understand the benefits of getting rest and waking up a bit earlier. Those same tasks and “me-time” that I craved late at night can be accomplished during the early morning, before the rest of the house wakes up.
With that being said, I thought I would share a few tips with you to help you with tomorrow morning’s wake-up routine. Admittedly, it is not an easy transition if it is new for you, but it will be well worth it. You will almost feel as though you’ve gained additional energy and hours into your day. These tips are in no particular order, just consider adding them one-by-one into your morning routine. I’d love to hear feedback on how they work for you.
Set an alarm to wake up before everyone else
Read something inspirational, such as a devotional or a personal development book
Pray, meditate, or practice a breathing activity
Turn on some music and dance
Sit quietly with no distractions
Make your bed
Complete a workout
Take an invigorating shower
Drink a glass of water
Open your curtains or blinds to let the light in
Recite a morning affirmation
Prep your outfit the night before
Write in your journal
Enjoy a cup of hot tea or coffee
Wake up your body with morning stretches
Review your to-do list for the day
Eat a substantial breakfast
Set your intentions
Give thanks for another day
Get quality sleep the night before
These are just a few of the ways you can get yourself started on your new morning routine. Again, it will be important to begin the process with a good, restful night’s sleep. That sleep will encourage and assist you with waking up refreshed and ready to take on whatever the day may bring. As with any new idea, plan, or task, the key is simply to START! Remember, if it doesn’t challenge you, it doesn’t change you. And, don’t forget, I’d love to hear feedback on how these tips work for you and any other current morning activities you have that help set you up for a great day!
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!
7 Reasons to Take a Walk
Here are 7 unique reasons why you should be walking. Some of these may be new to you, while other tips may be a reminder. Either way, enjoy and get to walking…
Have you tried adding walking into your health routine? Perhaps, it’s always been a part of your fitness plan, or maybe you’ve just picked up the habit during your quarantine time over the past year. I wanted to share seven of my favorite reasons to “take a walk”. Some of these tips may be serve as a reminder, while others could be new to you. Either way, enjoy and get to walking!
““I love walking because it clears your mind, enriches the soul, takes away stress and opens up your eyes to a whole new world.””
Reason #1 - Walking together is a great way to connect with others. As the world is opening back up, it’s a great time to get some fresh air with friends and family you haven’t seen in a while. The great thing about walking is that a friend can make time disappear. Catching up with conversation, laughter, and sharing thoughts is the perfect way log the miles. Not to mention, taking in the beauty of the world around us, with someone we care about. Always remember to stay safe!
Reason #2 - Walk a charity walk to raise money for an important cause that holds a special place in your heart! Whether it’s cancer awareness, heart disease, ALS, or simply to support your local. community, put your steps to good use. Your participation is sure to be appreciated! Check your local newspaper or websites like active.com to see what’s going on in your area. You just might be surprised at how many events are taking place right down the street.
Reason #3 - Even if you are busy, take a short walk break. If you’re finding it difficult to fit walking into your day, try a 10- or 15-minute walk on a work break, or walk during your lunch break. The quick break can work wonders for your physical and mental health. Working out does not have to take hours of your day, heart-pumping activity can be done in short spurts, whatever it takes to get it done!
Reason #4 - Walking is as close to free as it gets! And, as my husband says, “you can’t say free without smiling”! But, seriously, if you head right out of your front door, a walk will only cost you some time and a little rubber off the sole of your shoes. You do not need fancy equipment, or clothes, or shoes. You just need the will & motivation to take care of yourself! Now, that’s not to say you can’t step it up and add extra equipment to enhance your walks…..think step counters, fitness watches, walking sticks, a hydration fanny pack, etc.. There are lots of amazing products available out there to try, if that’s what interests you.
Reason #5 - Get yourself some natural Vitamin D! You've probably heard all about the importance of vitamin D to our overall health, some of us are even deficient in this area. The best source? A few minutes of sunlight . A short afternoon walk will do the trick. Vitamin D is a vital vitamin. The presence of it in our bodies is essential for bone and muscle health, and it also helps to support a robust immune system. Do your research and find out the many other benefits of this vitamin, also request to have your own Vitamin D levels checked during your next physical.
Reason #6 - Get some “me-time”. This may be my favorite of all seven tips! We often think of meditation as something that takes place when you're sitting still, but in reality, that can be difficult to do. The doorbell will chime... The phone will ring... Your kids will need you... However, if you walk, your brain will be able to do its quiet wandering with less distractions. I truly feel we can all benefit from a bit of quiet time in our lives. The busyness of our daily lives can lead to us forgetting about what should the most important focus, our health! Our health and wellness is what will allow us to continue on, positively and productively, with our daily lives. So, don’t forget about you!
Reason #7 - Feel and look better, inside & out! Walking can kickstart your desire to create a healthier lifestyle. Benefits include, but aren’t limited to, weight loss, bone strengthening, heart health, and stress relief. Whatever it may be that motivates you to “take a walk”, just go with it! As long as you are safe and active, the benefits will certainly help you achieve your goals!
5 Ways to Celebrate Women’s Health Month
The goal is to empower women to make our health and wellness a priority. Taking control of our health leads to us feeling and looking our best, and in turn, being our best in all other aspects of our lives.
The goal of Women’s Health Month
is to empower women to make our health and wellness a priority. Taking control of our health leads to us feeling and looking our best, and in turn, being our best in all other aspects of our lives.
There are five tips that I would like to share with you to help you make the most of Women’s Health Month. It is my hope that you are able to take these ideas and truly run with them, flourish, and let May be the month that you take charge of your life as the fierce, female that you are!
Schedule (& keep) your doctor’s appointments - Whether it is an annual well-woman visit, preventative screenings, or just your regular check-ups, GO! If you’re like me, you may have put off or postponed appointments you had scheduled last year during the height of the pandemic. Well, take the time now to reschedule them.
Get moving & stay active - Reestablish a routine, find a new hobby, even reignite an old passion. There are still so many online fitness options, and even in-person activities are resuming. But, remember, you don’t even have to leave the house… do laps in the backyard, go for swim in the pool, take your stairs, or do some leg lifts in the kitchen while you cook!
Make healthier food choices - We all love good food! Enjoy it! But, also strive to make healthier version of those favorite foods and drinks. Incorporate more fruits, vegetables, and water into your daily meals and snacks.
Don’t forget your mental health - The term “self-care” is becoming almost overused or even made to be more complicated than it needs to be. But, it truly includes tasks as simple as resting, reading, longer showers, listening to podcasts, going for a drive, or my pandemic favorite: sitting in my car in the driveway! No lie, this was one of my best actions taken to get a moment alone time and clarity. Hey, we do what we’ve gotta do!
Avoid unhealthy behaviors - These behaviors can rear their ugly heads in the form of relationships, thoughts, and excessive smoking, drinking, and overeating. It’s important to enjoy life, food, people, and entertainment, but all of it should be done in moderation or appropriately. and, only you as an individual knows what the proper amount is for yourself.
However you choose to celebrate, acknowledge, or participate in Women’s Health Month, please just take care of yourself and be safe! Work on making your best self even better by utilizing some of the tips I listed above. And, last but not least, Happy Women’s Health Month!
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.
5 Stress-Busting Activities
When it comes to the subject of stress, I believe we can all relate. And if we have learned ways to beat (or minimize) stress, I believe we should share! That’s what I’ll do here.
When I share a blog post with you guys, it is usually based upon something I’m going through or a topic someone has shared with me. When it comes to the subject of stress, I believe we can all relate. And, if we have learned ways to beat (or minimize) stress, I believe we should share!
“: a state resulting from a stress
especially : one of bodily or mental tension resulting from factors that tend to alter an existent equilibrium”
Excellent definition, but let’s put that in a way that’s easier to understand. I translate that as “physical or mental stress can be caused by factors that take us out of our normal or usual state of being”. Think about it the stress you’ve experienced…. school studies, increased workload at your job, relationship issues, health concerns, financial worries, etc. … When we are put in a situation in which we lose some form of control, we tend to begin stressing. That stress can expose itself to us in a variety of ways, as everyone is different. Physiological reactions to stress could be digestion issues, increased sweating, even increased blood pressure and pulse. Physical reactions to stress may include clenched jaw, tense muscles, and dry mouth. Emotional responses to stress may show up as feelings of being overwhelmed, being easily agitated or frustrated, low self-esteem, and even sadness. Lastly, cognitive symptoms of stress may present themselves and end up making your “stressful” situation even worse. These responses include worrying, forgetfulness, lack of focus and poor judgment. Imagine (or, remember, if these responses have affected you in the past) how these particular reactions could make a work or relationship situation escalate even more… definitely not helpful. So, let’s talk about how to bust this stress when it rears it’s ugly face in our daily lives!
While there is no substitute for getting professional help (spiritual or otherwise) when needed, there are some activities you can do on your own to ease the effects of stress. Below, you will find 5 actions that have worked for me. You may have already tried some of these before on your own, but some may be new for you. Either way, use this as reminder for when those stressful times arise, because they most surely will.
Get some sleep - This is one of the best ways that you can take care of yourself. Honestly, it is truly one of the most difficult tasks for me to complete. One of the most beneficial tasks for me is to create a bedtime routine. Start winding down as bedtime approaches, create the appropriate ambience in the room (relaxing and desired temperature), minimize work/household tasks, and shut down electronics! And, one of the most valuable pieces of advice I’ve been given is to get out of bed if you find yourself tossing and turning after more than thirty minutes to an hour. When you get up, take yourself out of the bedroom and do a lowkey, calming activity. Those activities may include reading or light stretching, for example.
Get some exercise - I definitely know how important this one is, as I share this with my personal training clients daily. According to the American Heart Association, a good starting goal is at least 150 minutes a week. And remember, while I would love to have you, you do not have to seek out a gym, personal trainer, or group fitness classes to get your exercise. Make a commitment to just start moving more! The addition of physical activity will not only benefit your health, but it can also give you a release for your normal daily routine. That, in turn, can be a great relief of stress.
Reach out to family and friends - Hopefully, you have a supportive, safe space circle of people that you can count on to receive encouragement, when needed. If not, make it a priority to create that type of space for yourself. Establish a comfortable and confidential connection that you can count on. Also, be prepared to reciprocate, as needed.
Eat better - Another important task to focus on, and I do not use the word “task” lightly, is eating better. This takes your dedication and commitment to figure out what works for you, and then to continue on with consistency. Eating better doesn’t simply mean fruits, veggies, and lots of water. You may need to do the proper, in-depth research to find out which foods make you feel your best and which ones may trigger issues with your health, specifically your insides. What do I mean by “trigger”? Have you ever eaten something and immediately regretted it? Not regret from the standpoint of guilt, but regret because you know how icky it made you feel… think diarrhea, indigestion, nausea, etc. Doing some research, and getting to the bottom of what may be ailing you, may ease some of the angst and stress you experience or, at least, make it less taxing.
Find a hobby - If you already have a hobby you love, get back to it! Sounds easy enough, but sometimes finding the time to enjoy your hobbies can be stressful in itself! Does that make sense? Let me explain… If someone offers to share a great book they’ve read, but you’re not in the mindset to settle in a quiet space and read (or, maybe you do not have the time), don’t force it! Now, it may be just the opposite: you actually used to love reading, but just got away from it for a while. Their suggestion is just what was needed to reignite that passion for reading.
As I stated at the beginning of this message, the subject of stress is a topic I believe we can all relate to. And, if we have learned ways to beat (or minimize) stress, I believe we should share! I hope you learned something today, or were at least reminded of facts you already knew. While this list is not exhaustive, it’s definitely a start. The activities listed do not take the place of professional help, but can aid in your journey to less stress. Let’s take care of ourselves. There are way too many factors in this world that work against our wellbeing, so we must educate on that which is within our control.