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: 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.

Accountability will take you places

Sticking with a fitness program can be challenging for even the most dedicated types. One of the best strategies to hit your goals is to take ownership and be held accountable for your action (or inaction). 

Lean into your tribe

That means, for example, taking stock of how much you exercise and how far you have progressed towards your fitness goals. Then what? Many people find success by sharing details of each goal and your progress towards each it in a public way. 

Share openly 

It matters less how you go about it and more that you do it. Being authentic and vulnerable will help others provide encouragement and guidance. The key is to make the people in your life invested in your journey and progress. That’s because, when you tell people about your ambitions, they will usually be very supportive and will begin to actively seek out opportunities to help you thrive. For instance, if you’re trying to lose weight, your friend might offer to go for a walk a few times a week. 

A SMART endeavor 

Whatever the goal, at hand, you’ll need to follow some basic best practices to increase the chance of success. The SMART(Specific, Measurement, Realistic, Timely) system is popular because it works. This means you will need to define a goal like “Lose 10 pounds by June of this year with strength-training exercise 5 times a week and following a prescribed nutrition plan.” From here, check in with your accountability partners and share regular updates. 

Bottom line? If you set a health and fitness goal but keep it to yourself, there’s no skin in the game. You’re more likely to throw in the towel.  However, if you share the goal with friends, family, and colleagues, they will lend their support. So, make your fitness goals and your progress towards them public. It’s scary at first, but so then is the thought of staying the same!

Beat the work-from-home blues

With e-learning and remote work setups ubiquitous, it seems we’re now more tethered to our screens than ever. But, eventually, something’s gotta give. Trust me! Don’t let it be your health.

Here’s how to continue to manage the day’s stressors as we navigate the unknown.

Unplug: Know when you say when. Step away from the laptop and the TV, and put down your phone at a predetermined time. Do your mind (and family) a favor and make it a point to develop and maintain a healthy relationship with technology.

Lighten up: There’s always going to be more work to do, but doing more can really start to wear on you after a while. Hello, burnout! Seek out what fills your cup — plan a movie date night, try a new recipe, go for a walk, play a game, learn a new language, etc. As the saying goes, “you can’t pour from an empty cup.”

Reconnect: Curb the effects of self-isolation by visiting a friend or relative outdoors for a socially distanced hang out. Better yet, find out how you can (safely) volunteer and help those struggling during these tough times.

Keep moving: An exercise routine can boost mood, confidence, brainpower and even immunity. So whether it’s a stretch session, strength-training circuit or a cardio burst, try to leave the day’s cares behind. The key is to focus on your body, and sweat your stress away.

Rest: The inverse of exercise isn’t rest per se. In fact, rest can be productive and help you up your game at the gym. I like to refer to the relationship as the yin and yang. You need periods of recovery for gains. Plus, lack of rest makes you more prone to injuries. And who has time for that?

How are you managing these days? What’s worked and what has challenged you?

A Covid-19 survival guide: Control what you can

Right now a lot of things are outside of our control. It can be easy to feel helpless and the anxiety can be debilitating at times. I find personally that during in times of uncertainty, it helps to control what you can and the rest will take care of itself. (You’ll go crazy otherwise). That said, here are a few areas on which you can place your focus:

Sleep

Everyone is different but most adults need at least 7 hours of sleep a night to be at their best. Sleep hygiene is equally as important. So do what you can to maintain good habits so your body is supported. We tend to make better choices when we get adequate rest. So get those Z’s!

Movement

Notice I said movement and not “exercise” per se. You can find ways to move your body that don’t involve deadlifts or pushups. For example, housecleaning burns calories. (Use the handy calculator to determine the specifics. )Walking your dog or riding your bike can get your heart rate up, too. And fresh air can be rejuvenating after being stuck inside for so long. Last if you’re working from home, be sure to make time for fitness. Try these desk-friendly exercises.

Nutrition

While I am neither a nutritionist nor a dietician, I can’t give specific advice. But I can tell you that, generally speaking, maintaining a diet rich in fruits and vegetables can boost immunity. Also, stay hydrated, my friend. A good rule of thumb is to drink at least half your body weight in ounces. I add a natural flavor to mine called Stur to give it a kick.

Social connection

We all miss coffee dates, lunches and in-person human contact in general. (Sigh) Don’t forget about video chat, handwritten cards and staying connected through social media.

How are YOU staying sane?

Staying balanced during COVID-19

We live in uncertain times right now, with anxiety concerning COVID-19 running high. It can be easy to feel like throwing in the towel and abandon our routines. After all, it’s hard to plan when we don’t know what tomorrow might bring. When I start to feel on edge, here are a few activities I turn to:

1. Embrace gratitude. Not only does it feel good emotionally to reflect on the good things, it can boost our immune system.  Whether it’s just setting aside a few minutes to think about all the positive things in your life or in the world or sitting down to engage a formal journaling practice, there’s a lot to gain from this exercise.

2. Move. Right now your fitness routine is probably on hiatus, or at  the very least it’s been modified. That’s OK! I went for a hike yesterday and although it was gloomy, it felt amazing to get some fresh air. You can also find free home workouts on YouTube. From barre to yoga, it’s all there! Here are some other tips from ACE Fitness on getting the most from a home workout. 

3. Rest: Life is about yin and yang. Sometimes it’s the occasion to be active and sometimes it’s appropriate to rest. I know I've slept more in the last week or so because all my social engagements have been cancelled or postponed. If you’re having trouble in this area, I highly recommend this blog.

4. Explore. Is there a home-based hobby you’ve been meaning to try or take to the next level? I started Rosetta Stone a few months ago to learn Italian and plan to pick up the pace there. Maybe baking? Reading?

5. Nurture. It’s especially critical that you maintain a healthy, balanced diet right now. While I can't give specific advice, I can tell you that fruits and vegetables are nutrient rich and can boost immunity. Reset the urge to eat a lot of processed foods.

6. Check in. In-personal interaction might be on hold, but phone calls, texts, video chat, and letters are not banned. Stay in touch with friends and family, especially those without a strong support network. 

7. Lend a hand. So many nonprofit organizations are in need of donations right now. If you can spare some money, I highly recommend giving what you can. I know the American Red Cross is experiencing a blood supply shortage, so you might consider donating in that capacity.

Stay healthy and balanced, friends! We’re in this together.

What does it take to live past 95?

My grandmother Christianne turned 95 on Saturday.  Despite some health complications this year, she’s still very healthy. In fact, I believe there’s a lot to be learned from her lifestyle. In my observations and conversations with her, here’s how and why she’s lived to be a nonagenarian.

Diet— She eats balanced meals and has for some time. She typically eats a salad with lunch and/or dinner and enjoys lean proteins, dairy, etc. She doesn’t eat between meals. However, she’s not afraid to enjoy dessert and a glass of wine (or champagne) every now and then. (She’s French, after all.) In short, she practices moderation.

Movement — She’s always on the go. When she was younger, she played tennis nearly every day. She still swims and does tai chi to help her balance. She seldom sits down for a significant amount of time. Every when she does, she’s doing something! She knits while watching TV.

Mental Stimulation — She makes a point to stay sharp. She does a crossword puzzle every day and there’s always a book on her nightstand. She also has kept up her French, despite living in this country for nearly 75 years. She even learned how to use chopsticks last year (see photo below).

Community — She’s a social creature despite living alone for 27 years. She sings in the choir, attends bible study and takes part in activities and excursions in her community as part of a senior group. I can’t keep track of all her friends!

Spirituality/Sense of Purpose — She considers herself a devout Catholic, attending Mass and functions at her church on the regular. She would tell you her faith has gotten her through some rough times. 

It’s possible to slow down the aging process, if you’re intentional. What’s one healthy habit you want to work on as we enter the holiday season?

Want to be happier and more productive? Hit the gym!

Do you feel like life is crazybusy right now? You're not alone. It seems everyone feels stretched thin these days. What’s the secret to feeling less frazzled?

Hit the gym! No matter how frantic you're feeling, regular trips to the gym can do your body, mind and soul some good. How can adding another thing to your to do list help? Believe me when I say it can!

The science: Physical activity releases chemicals in the brain (read: endorphins) that help you feel good. People who experience endorphins on a regular basis are more likely to stay motivated at home and work long after the workout is complete.

The possibilities in your personal and professional life are endless when you’re feeling more energetic and confident. It’s proven that people who exercise regularly are more productive.

Sometimes a stressed out person just needs something to concentrate on that doesn’t involve thinking about obligations. Just the act of scheduling a gym sesh can give one a feeling of accomplishment.

When it's workout time, focus on the great feeling of moving your body and pushing yourself to your limit. You may find that at the end of it, your mind is a clean state — or at least a little less cluttered. A little distraction from the day-to-day mundane can be a nice thing.

Physical activity is also a great way to It’s only natural that people sleep more soundly afterwards. Certainly we can all appreciate the feeling of a solid night’s sleep at the end of a long day.

What are you waiting for? Pull out that calendar and carve out some time for you. You won't regret it.

How I did it: My fitness journey

I wrote this post last summer for another platform and am sharing it here, as it answers a lot of frequently asked questions.

"Journey: an act of traveling from one place to another.”

People can go on various journeys in a lifetime. For me, it was one 5 years in the making—going from unhealthy, obese and self-conscious to one where I am happy, healthy and comfortable in my own skin. It could be said that the 55 pounds (and 15% percent body fat) I’ve shed are the byproduct of my hard work and dedication over the past few years.

When I first set out to “lose weight,” in 2013, it was a crusade driven in part by my genetic predisposition. I knew diabetes and heart disease didn’t have to be my destiny. (Both of my maternal grandparents died of heart disease.) I also was obese and not happy in my own skin. I wanted better for myself. So, with the support of my family and friends, I made the first step that would turn into a 5-year quest for improved health.

Me, at my heaviest

Today, when people hear about my commitment to health and fitness (and subsequent weight loss), they often ask: “So, how did you do it?”

I believe it comes down to the following factors. (Spoiler alert: some are unpleasant truths):

1) Sacrifice: You will undoubtedly have to give up some things to make space for your commitment to yourself. Some might even call you selfish and question your motives. It can be a lonely journey at times, but the rewards are worth it. I’ve had to make some tough choices about how I spend my time, but you should know that you should never have to justify putting your health first.

2) Grace: In the last 5 years I’ve experienced some great sadness and grief. (Both my father and father in law died in a year’s time, among other things.) There were times I wanted to throw in the towel, because I was so spent emotionally. And sometimes I didn’t feel like working out or cooking. So I didn’t. Give yourself permission to take a break and then get back on the wagon when the timing is right. The gym will be there.

Also, the trajectory is never a straight line. I’ve had weeks where my diet was off and my workouts fell to the back burner. I’ve been so close to a goal only to regress. What matters is that you recommit to yourself and your goals.

I’ve also had my share of chronic health problems that were undiagnosed until about two years ago and stymying my progress. (Hello, hypothyroidism.) Side note: you have to be your own advocate in the healthcare space.

3) Joy: I tell my clients that among the single most important predictors of adherence to an exercise program is enjoyment. Do you like to run? Are weights your thing? How about group classes? Whatever it is, you have to enjoy it or else you’re essentially sabotaging yourself and you won’t get results. I had a brief period when I was trying to run — it actually worked against me. I hated it and my body started to hold onto fat. It was very discouraging. Once I cut back on the cardio and committed to a strength training regimen, I saw the greatest results. Every body is different. You have to find what brings you joy and gets you results.

4) Consistency: Change does not occur overnight. It can take months or even years to reach a goal. (I know this firsthand.) But committing to something, no matter how seemingly modest or insignificant, can yield great results. Think of the tortoise and the hare. While it took a multi-year commitment to get where I am today, I am better for it. There’s no magic pill that can substitute for a sensible diet and adequate exercise. (I want to scream this from the mountaintops!)

5) Community: Find your tribe. When I first re-committed to consistent exercise, I found kickboxing and it proved to be a great outlet for me in more ways than one. I met a great group of women with similar goals. I found a way to improve my health, boost confidence and learn a few self-defense moves at the same time. Whether it’s a friend who serves as an accountability buddy or a personal trainer, it’s been proven that people are more successful when they have someone else behind them.

I hope my story was helpful. I did it. And so can you.

Me, in August 2018