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.
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/
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!!!
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”.
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!
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.