Monday, August 13, 2018

Exercise: Fit It In


How can you fit more exercise into your day? Begin with small steps. Here are some ideas:
  • ·        Park your car at the end of a parking lot so you have further to walk.
  • ·        Use the stairs instead of the elevator.
  • ·        Spend part of your lunch break walking.
  • ·        On bad weather days, walk indoors at the mall.
  • ·        Wake up earlier and exercise before you do anything else.
  • ·        Use a wearable fitness tracker to count your steps. Increase your daily steps by 500  each week with a goal of 10,000 steps per day.



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Monday, August 6, 2018

Exercise and Anxiety/Depression


1.   Start small >> Set achievable goals and build from there.
2.   Workout when you have HIGH energy >> Gauge your energy. When you are at your most focused (i.e. morning, afternoon, night).
3.   Activities that are FUN >> gardening, walking the dog.
4.   Be comfortable >> wear comfortable clothes.
5.   Reward your efforts >> treat yourself to something you enjoy.
6.   Exercise with a friend >> keep your goals consistent. Ask a friend to accompany you as you exercise.


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Monday, July 30, 2018

Overcoming Mental Health Obstacles to Exercise


1.   Feeling exhausted: When you’re tired or stressed you might feel like working out, will make you more exhausted. The truth is that exercise is a powerful source of energy. Studies show that regular exercise can dramatically reduce fatigue and increase your energy.

2.   Feeling overwhelmed: The idea of “one more thing” can clearly be a deal-breaker. Remember that exercise helps us do everything BETTER.  If you think of exercise as a priority, you WILL find a way to fit it into your schedule.

3.   Feeling hopeless: If you start at “ground zero” you can still be successful. Start slow with low-impact exercises and watch your progress.

4.   Feeling bad about yourself If you are critical of your body, it’s TIME to change the channel. Don’t think that you are alone, try surrounding yourself with people who are like you. Accomplishing even the smallest of goals will help you gain “body confidence.”


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Monday, July 23, 2018

Remembering Your Spirit


“I don’t know what my passion is.”

This is a common question/concern for people who’ve  lost themselves. They invested their energy into their spouse, family and career. In the process, they  lost themselves. With ALL the investments in others, they forgot about their own SELF-INVESTMENT or SELF-DEPOSIT.

Years ago, Oprah Winfrey took her talk show in another direction. Admittedly, she was a part of the “trash-talk” scene (embarrassing guests on camera for ratings). One day, she realized that God gave her the talk show as a platform for helping others. She realized that there was something more to her journey. It was to educate and empower her audience.

For one year, she developed a daily segment called Remembering Your Spirit. For 10-15 minutes she featured a guest who showed others how to “dig deep” and connect with their passions. The television critics were brutal. Oprah was hurt with the criticisms but moved forward with the segments. Very gradually, people saw the importance of them and “dug deep” to reclaim those activities that promoted spiritual wellness.

I had my own realization a couple of weeks ago. I let go of going to the beach in the summer. When I taught full time and had summers off, I hit the beach 2-3 times a week to work on my tan and reconnect with the water and sand. At the time, I didn’t realize that those moments were recharging my spiritual batteries. Every time I went to the beach, I invested in myself so that when I began a new school year, I was spiritually invested.

I let go of my “beach time” for 4 years. I rationalized that it cost too much in gas to go the 50 mile round trip. In addition, I was fearful that my car wouldn’t sustain the journey.

My circumstances changed and in counseling I made the commitment that I’d go to the beach 1x a week to enjoy and treat myself. The first revisit was overwhelming. When I got there, I was flooded with so much joy. I actually said aloud, Hello beach! I missed you!”

I was there for over an hour. I realized how (in the past), this sacred time filled me up and  sustained me to accomplish many challenges. That’s how important that time was.

After that first time, I re-committed myself to trekking to the beach 1x a week (usually Sunday) to replenish what I lost. (Right now, it feels odd to go there. I’m a different person and in a different stage of life. But I know I HAVE to do it for ME!)

As I remembered my spirit, I remembered a deep rooted passion – going to the beach to enjoy my life!

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Focus: Passion, spirit


Questions for you: 1) What passions bring you joy? 2) Are you currently engaged with your passions? Why? Why not? 3) If not, how can you ignite/incorporate them back into your life?

Monday, July 16, 2018

Exercise and PTSD/Trauma


Focusing on your body and how it feels when you exercise, can help your nervous system become “unstuck.” Outdoor activities like hiking, sailing and rock climbing have shown to reduce symptoms of PTSD (Post Traumatric Stress Syndrome)
Other mental and emotional benefits of exercise:
  • ·        Sharper memory and thinking
  • ·        Higher self-esteem
  • ·        Better sleep
  • ·        More energy
  • ·        Stronger resilience



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Monday, July 9, 2018

Plan Your Day!

1. Make it realistic. Don’t work on impulse, and do more than you can handle.
2. Prioritize your work.
3. Know your distractions and take steps to control them (i.e., turn off your phone)
4. Start early, and keep on going.
5. Don’t waste your time on  pointless things
6. Switch between focused work and short breaks.
7. Be flexible  with obstacles.

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Monday, July 2, 2018

An Unexpected Turn of Events

I believe that the Universe is ALWAYS speaking to us. What we HAVE to do is pay attention. Events and situations are always speaking to us. Are we listening?

This happened to me recently. I had to have a routine colonoscopy as part of my wellness program. By nature, I’m not a procrastinator. In this case, I put it off  till the last minute. The reason? I had to have someone drive me to, and from,  the hospital. The procedure involves sedation. The hospital is FIRM on having someone be with you for the procedure.

Since I couldn’t get anyone to take me, I used the delivery service through my insurance plan. I was relieved that I had this option. I was also anxious as to how this would all play out. I tend  to control things and wanted this to be seamless.

The day arrived and my driver arrived on schedule. Things were going well until I mentioned that he’d have to walk me into the hospital and stay with me for fifteen minutes. This was the hospital policy. He refused. In his words, “I just drop people off and leave.” I was firm in that I couldn’t go through the procedure unless he respected  my wishes.

He walked me to my destination, albeit begrudgingly. His behavior alerted the hospital staff to contact the insurance company about how this would ALL play out.

In this moment, I witnessed a calamity of errors that pushed my anxiety button.
Things settled down and I was led to a pre-exam room. The blood pressure cup was attached and I lay there until it was time for the procedure. The nurses were concerned about my blood pressure. It’s usually high when I see the doctor. This time, it was off  the charts. Unbeknownst to me, the doctor cancelled that procedure and contacted the  E.R. staff. He believed that I was about to have a heart attack or stroke. The nurses came in to inform me about the procedure. I HAD to go to the ER to have the blood pressure addressed.

I was in the E.R. for a couple of hours to assess my blood pressure  and heart. Everything checked out and I was discharged.

Needless to say, I didn’t sleep well that night. I was so frustrated with the turn of events. I replayed the situation over and over again.

It took me a couple of days before reality hit. I was trying to control the situation. By nature, I’m a control freak. This was no exception. ALL the events were showing me something – I needed to slow down and stop controlling situations. If I continued to control events, the anxiety would get worse. Now, when I feel I want to control things, I remember what happened in the E.R. IN addition, I practice “breathing into my heart” and remembering that I am on a journey. Things WILL work out positively if I relinquish control!

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Focus: Anxiety, Flow with Life, Universe, Life lessons, Spirit 


Question for you: 1) What situations do you still want to control? Why? 2) What can you do to change this behavior?