Time for a mental health check-in

Today is World Mental Health Day, per the World Health Organization. The goal is to raise awareness of mental health issues around the world and to mobilize efforts in support of mental health.

This begs the question: how’s your mental health?

It’s true: We talk a lot about physical strength in fitness.  But what good is physical prowess if you don’t have the mental strength to back it up? I believe the latter is an important piece of the wellness puzzle, even if it’s easier said than done. 

Changing your outlook requires more than surface-level work. Instead, it means honing certain habits that can improve our mental and emotional dimensions of health. Here are a few ideas:

1. Practice mindfulness.

If you struggle with persistent negative thoughts, meditating can help you redirect. You might find you experience reduced stress, anxiety, and depression, as well as better sleep and lower blood pressure. Do you want to get started? Check out this blog for some ways to adopt a healthy mindset. 

2. Stay active.

The mind-body connection is real and powerful. That’s why most people feel their best physically and mentally when they’re consistent with a program. Aim for at least five days of exercise per week, with a minimum of 30 minutes per day. 

If you’re short on time or don’t have a gym membership, no worries! Go for a walk with your dog, partner or friend. Get lost in the woods on a hike. Just keep this in mind: it’s important that you find an activity you really enjoy so your brain will form a positive association. 

3. Ask for help when you need it.

If you haven’t been feeling your best, you don’t have to continue down that path. It’s a healthy practice to seek support from the caring people in your life. It could be as simple as sharing the day’s frustrations with a friend or requesting time off at work. 

4. Find your people.

Friends make life sweeter and can help you see problems from different angles. Wherever you find your support network —you should make them a priority.  These connections can really help you become a more confident version of yourself — especially when times get tough.

As you may have guessed, mental strength isn’t developed overnight, but we can make strides to boost it. Just like our biceps, our brain is a muscle—and perhaps the most important one.

Without putting in the mental work, we won’t rise to our highest potential physically. As you invest more time and energy in building mental fortitude, be patient with yourself. Every habit change or choice puts you on the right path. 

Partner Spotlight: Megan Gurney

This blog is part of a series that will introduce you to Northeast Indiana health and wellness practitioners. This time, get to know the one and only Megan Gurney of Sigh of Relief. Full disclosure: I’m a client and love her approach and energy!

1) What inspired you to get into wellness?

I was diagnosed with a sensory issue and fibromyalgia in 2015. Basically, my skin hurt, noise hurt, seeing things move hurt… I was getting more and more massage because skin-to-skin contact didn’t hurt, there were no loud or sudden noises, the lights were dim, etc. It was one of the few places I felt pretty OK. After a particular session, I had an epiphany: maybe I should be having people pay to be with me in the room instead of paying to be in the room! I have my symptoms pretty well under control now, but giving massage is still therapeutic for me. So a big thanks to all my clients for helping me!

2) Who’s your ideal or typical client?

A partner! The best, most effective sessions are when clients are willing to communicate with me about their goals for the session and what they're experiencing on the table. It can be hard to speak up on the table, so I really appreciate the feedback. I’m never offended because someone wants a change in pressure, they don’t care for a new technique, or there’s referral pain when I touch a particular spot. Instead, I’ll be able to fine-tune the work and that’s going to make me really happy.

In terms of the work, I really enjoy either an acute problem that I can help resolve or becoming a regular part of someone’s pain management plan. Acute issues are very engaging – I may need to research what’s going on, get creative with positioning and combining techniques – it’s amazing to see someone turn their head or bend their knee without pain, sometimes for the first time in weeks. Some problems don’t have a solution. Massage can not fix arthritis or fibromyalgia, for example, but it can help. Building a relationship with someone over the long term, performing massage and somatic education to lower pain levels, and teaching self-care practices that can help them do the things they want to do is extremely rewarding.

3) What’s a common myth or misperception about massage you’d like to debunk?

I hate the idea of ‘No pain, no gain.’ Listen, massage is not a competition. There’s no ‘crying uncle’ in massage. A good therapeutic massage meets you where you are on a given day. Research shows anything over a 7 on a pain scale of 1-10 is no longer therapeutic. It’s just pain. Generally, I aim for a 5 and under, but it’s set by the client’s own perception of their body. I’m not judging anybody based on how much pressure they can take. I’m more interested in getting them off the table feeling awesome, not like they were hit by a truck.

4) How would you describe your motto or philosophy around massage?

I want people to feel comfortable in their bodies. Or at least as comfortable as they possibly can be. Sessions are always customized to each client for maximum comfort.

I have a few flying pigs around the office as my unofficial mascot, because sometimes it seems like it’s impossible to ever feel better. When pigs fly, as the saying goes. Well, I try to make the impossible happen, at least for the time people are in my office.

5) What do you like to do for fun?

Play Minecraft! I have been playing in the same survival world for about 4 years now. I also read a lot of webtoons and online novels. When I cook I like to make the food look pretty.

6) How can someone hire you?

Book me online here or call/text me at 260-267-6425. I do work on special populations such as minors (0-18yr) and pregnant women (including first trimester). Please feel free to call or text me if you have any questions about whether massage may be able to help you. Sigh of Relief is also a transgender safe space.

7) What’s a random fact about you?

I have a rabbit named Lawnmower. She is our queen and all her whims must be catered to. Luckily, she only demands chew toys and a daily massage.

Partner Spotlight: Christy Smith

This blog is part of a series that will introduce you to Northeast Indiana health and wellness practitioners. Get to know Christy Smith of Christy Smith Nutrition.

1) What inspired you to get into nutrition/wellness?

I have an autoimmune disease (Hashimotos Thyroiditis) and struggled with weight gain. After going through a wellness program for that, and seeing many of the other clients healing diseases simply by changing their foods, I knew I wanted to help people heal in that way as well.

2) Who’s your ideal or typical client?

Someone who is committed to healing and feeling as good as possible. I don't like to focus on weight loss as a primary goal, so I love when someone is focused on getting well and ditching the diet mentality.

3) What’s a common myth or misperception about nutrition you’d like to debunk?

That there's only one way to be healthy. I've learned through trial and error that there are as many ways to achieve health as there are people. It's fun trying to find the best, longest-lasting solution for my clients and rewarding when they actually enjoy it.

4) How would you describe your motto or philosophy around nutrition?

Oh boy, I am not a typical nutritionist. I sort of get angry at the stereotype of the yoga-thin body drinking green juices all day and existing on air and kale. I enjoy fruity pebbles on occasion and believe true health is found in that balance. The word balance is probably overused when it comes to health and moderation but it's so true. Give me onion rings on occasion and I'm a happy girl. Being happy and content, not restricted and angry, is also part of a healthy diet. ;)

5) What do you like to do for fun?

I like to do anything in nature. Kayaking, hiking, walking, just sitting outside and enjoying some hot tea with a book. I also love being creative and am learning how to use watercolors. My two boys and golden retriever, Charlie, keep me busy and laughing, too.

6) How can someone work with you?

By starting at my website and checking out the services I offer. They can reach out after that to schedule a quick discovery call, or go ahead and schedule right on the site. I have services for a variety of needs from reducing inflammation to general nutrition counseling to help with GLP1s, like Ozempic and Mounjaro and more.

7) What’s a random fact about you?

I was absolutely terrified of whales (humpback specifically) between the ages of 21 and 41. Literally had to fast forward the part in Nemo where Dori talks like a whale (sorry kids, it wasn't a scratch in the DVD!). But I went to an energy healer/shaman lady and long story short, it cured me. I can actually watch, and enjoy, whale videos and sounds now.

No, you won't "bulk up"

So, you want to look “toned”?

Who doesn’t, right? When faced with the reality of lifting heavy things to get a certain physique, many women would rather run for the hills.

But I’m here to tell you that it’s time to do yourself a favor and relish your strength training time at the gym.

Muscles don't become hard or soft; they either shrink or grow in size. To put it differently, muscles don't magically "firm up" or "tone." What happens is that they change in size, which in turn alters your overall appearance.

Let's delve into the scientific aspect of this phenomenon. When you engage in weightlifting with a certain level of intensity, your muscles react by undergoing microscopic tears, which then lead to the rebuilding process. This doesn't mean you'll develop a muscular physique overnight. On the contrary, achieving significant results requires a substantial amount of time, dedication and strategy.

However, with a well-structured plan and consistent commitment, you can make significant progress. For this reason, I suggest incorporating at least four days of strength training per week (two focusing on upper body and two on lower body) to enhance muscle mass and achieve a healthy body composition.

Nevertheless, it's important to recognize that the rate and extent of muscle response to this training stimulus vary greatly among individuals. Factors such as genetics play a pivotal role in determining the degree of muscle growth. As a result, not everyone will experience the same outcomes. This is why two people following the same exercise routine won’t look the same.

In short, don't underestimate the benefits of resistance training. Your fitness objectives are attainable once you grasp the fundamental principles of exercise science. Even better, collaborating with a certified personal trainer like myself can help you formulate a tailored plan that yields realistic and achievable results.

Interested in learning more about how strength training can help you acheive your goals? Book a free consultation.

Got Three Minutes? You've Got Time to Workout

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What’s your relationship with movement? It’s easy to fall into an “all-or-nothing trap.” What good is a workout if it’s not at least an hour or you’re not dripping in sweat at the end? What if I told you that “workout snacks” could enhance your quality of life and overall fitness?

Don’t discount the power of burst training when you're low on time. Here are a few real-life examples:

• Do 10 burpees

• Run around the yard with your dog

• Play a game of tag with your kid

• Take the stairs

• Have an impromptu dance party between Zoom calls

• Jump rope to failure

And now for the million-dollar question: how much do you need to exert yourself to get results? If you can speak comfortably but can’t quite carry a tune, that's considered "moderate." If you can only speak a few words, or none at all, that's how you know you've hit the “vigorous” territory.

Not up for something that gets your heart racing? That’s OK. An abbreviated and toned-down workout still promotes cardiac health.

Interested in learning more about how fitness can fit into your life? Contact me for a free consultation.

Introducing.....my new venue!

TLDR: After a bit of a hiatus, my in-person workouts are baaaaaaack, at a new venue, the Isch Wellness Center. Below you’ll find some FAQs with relevant details:

Q: What is the Isch Center?

A: This collective brings a variety of treatment modalities together to allow for a more effective multi-faceted approach to healing and lifelong wellness.

Q: Where is the Isch Center?

It’s located in southwest Fort Wayne, off West Jefferson Boulevard.

Q: Why the Isch Center?

A: It’s my belief that fitness is never in a vacuum. That’s why it’s important to me that clients have access to practitioners who can help them achieve their broader health and wellness goals.

Q: What services do you offer there?

A: Presently, I offer personal/small group training on-site.

Q: It looks more like a yoga studio than a gym. What’s the deal with that?

The traditional gym environment doesn’t work for everyone. Many are intimidated and don’t feel at home in the weight room. My goal is to create a welcoming and inclusive atmosphere. My niche is working with people who identify as women, however, all are welcome.

Q: What can I expect from a session?

A: I incorporate bodyweight moves, resistance training and core exercises into my workouts.

Q: What are your rates?

A: Find details here.

Q: What are your credentials?

A: I’m an ACE-certified personal trainer and health coach.

Q: Do you offer free consultations?

A: I do. I’m available via phone or Zoom for this reason.

Q: Do you require a membership?

A: No, all services are à la carte.

Q: Why should I consider you as a trainer?

A: I have a proven track record of motivating, encouraging and producing results. I bring a high degree of empathy to each interaction and bring out the best in clients. Plus, I try to make each session fun!

Exercise and the stress epidemic

You have a big deadline at work coming up, the house is a mess and you haven’t gotten enough sleep. It’s no surprise you’re stressed out — and you’re not alone. Seventy percent of American adults say they experience stress or anxiety daily, and most say it negatively interferes with their life, according to the Anxiety and Depression Association of America. 

While it’s nearly impossible to eliminate stress altogether, you can learn healthy coping mechanisms that can serve you throughout your lifespan. For example, some people find comfort in venting to friends and family, sleeping, watching TV and exercising — or some combination of these activities. 

Just what the doctor ordered

So what’s the best way to burn off steam? While truly a matter of preference, the scientific community has weighed in with their recommendations. Exercise is perhaps the most recommended by health care professionals — and it’s easy to see why. The physical benefits of exercise—improving fitness and fighting and even reversing disease—have long been established. Consequently, doctors have always encouraged people to stay physically active. 

But there’s more to movement than the face value. Exercise is also a boon to mental fitness, and it can reduce stress at the same time. Studies show that it’s effective in reducing fatigue, improving alertness and concentration, and even promotes cognitive function. This can be especially helpful on days you feel physically drained and/or mentally distracted. 

Feeling good

The bran, with its complex network of nerves connections, is the central hub for stress modulation. That means when your brain is flooded with stress hormones, the rest of the body is along for the ride. On the other hand, when you feel grounded in your body, the brain gets a boost, too. 

You can thank science for this. Exercise and other physical activity produce endorphins—feel-good chemicals in the brain that act as natural painkillers—and also promote restful sleep, which in turn reduces stress. Think of it like a feedback loop —the body responds to what’s going on in the brain and vice versa. Modalities like meditation, acupuncture, massage therapy, and breath work can produce the same results. 

The bottom line? Controlling what you can can go a long way in helping you manage stress and its effects on the mind and body. Even a 5-minute workout can help in this way, so don’t overthink it. When in doubt, get moving. Your body and brain will thank you, especially when you’re feeling maxed out.

Mental strength: Is it in you?

It’s true: We talk a lot about physical strength in fitness.  But what good is physical prowess if you don’t have the mental strength to back it up? I believe the latter is an important piece of the wellness puzzle, even if it’s easier said than done. 

Changing your outlook requires more than surface-level work. Instead, it means honing certain habits that can improve our mental and emotional dimensions of health. Here are a few ideas:

1. Practice mindfulness

If you struggle with persistent negative thoughts, meditating can help you redirect. You might find you experience reduced stress, anxiety, and depression, as well as better sleep and lower blood pressure. Do you want to get started? Check out this blog for some ways to adopt a healthy mindset. 

2. Stay active.

The mind-body connection is real and powerful. That’s why most people feel their best physically and mentally when they’re consistent with a program. Aim for at least five days of exercise per week, with a minimum of 30 minutes per day. 

If you’re short on time or don’t have a gym membership, no worries! Go for a walk with your dog, partner or friend. Get lost in the woods on a hike. Just keep this in mind: it’s important that you find an activity you really enjoy so your brain will form a positive association. 

3. Ask for help when you need it.

If you haven’t been feeling your best, you don’t have to continue down that path. It’s a healthy practice to seek support from the caring people in your life. It could be as simple as sharing the day’s frustrations with a friend or requesting time off at work. 

4. Find your people

Friends make life sweeter and can help you see problems from different angles. Wherever you find your support network —you should make them a priority.  These connections can really help you become a more confident version of yourself — especially when times get tough.

As you may have guessed, mental strength isn’t developed overnight, but we can make strides to boost it. Just like our biceps, our brain is a muscle—and perhaps the most important one.

Without putting in the mental work, we won’t rise to our highest potential physically. As you invest more time and energy in building mental fortitude, be patient with yourself. Every habit change or choice puts you on the right path. 

Thinking beyond weight (and other ways to ditch diet culture)

It happens almost every time I work with a new client. They come to me wanting to “lose weight,” which usually means they want to lose body fat. But I digress. While this goal is noble, and certainly doable, it should not be the primary driver for starting a workout program. That said, here's a look at why this approach can set you up for failure and learn some other ways to reframe the conversation:

Think bigger

First of all, really, you should think more in terms of your overall and lifelong relationship with fitness. For instance, perhaps working out consistently means a better quality of life,  sleep, relationships, mood, work-life balance, etc. When you approach your fitness program with those intangibles in mind, you tend to increase your likelihood of adherence, not to mention enjoyment. This basically means, “are you going to do the damn thing?”

Love what you do ( yes, really!) 

Second, I just had this conversation the other day with a few of my clients. If you pick an exercise because you think it's going to fast-track your weight-loss goal, and you don't like the exercise, you're actually setting yourself up for frustration and failure.

In my case, I briefly took up running and hated every minute..err...second... of it. I didn't end up getting to my goal any faster. In fact, in some ways I regressed. So bottom line:  the best exercise is the one that you enjoy and will actually do. Trust me!

Go beyond the surface-level 

Third, I find it helps to use exercise as a way to burn off stress and relax instead of fixating on the calorie burn or other concepts found in diet culture. Studies show that movement, even gentle and low impact, increases endorphins. These are the feel-good hormones that create a sense of wellbeing. So your brain ends up craving the movement more and more. So again, it becomes more about the feeling and less about a certain physique.

Check your attitude 

Next, reframe your outlook on exercise. Is it just another thing on your already crammed to do list? Or is it a privilege — something that helps your body feel stronger and helps you feel more in control?  You get to decide!

I like to say that weight loss is often a natural byproduct of your efforts, but it’s certainly not the only and most important outcome.