I’ve been experiencing some pretty nasty neck pain and headaches in the last few months.  A friend of mine referred me to her chiropractor (which mind you, I was leery of).  I finally broke down and made an appointment to go see him.  It was, to say the very least, an eye opening experience.  He did his evaluation and informed me that I had several vertebrae that would need adjusting in future sessions and that I have an allergy to gluten.

I sat there thinking, “Say what??  Uhmmm, doc?  I’ve been eating this way (whole wheat everything, brown rice and the like) for five years now…if there was an issue, don’t ya think I would have picked up on it before now??”  I did, however, decide to hear him out…though truthfully at the time it was only so I could do my own little experiments to prove him wrong!  My mind just could not wrap itself around a gluten allergy…not one that concerned me anyway.

He continued saying that he would send more information via email about a gluten allergy as well as some information on a gluten free diet.  Again I sat there thinking, “Uhm…hello?  Do ya remember the part about how I told you that I’m a trainer…I got the whole nutrition thing covered.  I don’t need your cute little email, just keep it.  I’ll figure this out on my own, just like everything else I’ve done so far.  Thanks, but I’ll pass.”  My mind was still absolutely reeling…a gluten allergy?  Certainly he had been smoking crack just before he came into the room for my appointment….right??

So what is a gluten allergy, what is gluten and where is it found?

Gluten-sensitivity, is an auto-immune response of certain individuals that usually effects the intestines (but not in all cases…like mine *eye roll*) and is caused by gluten, a protein found in various cereal grains.  The principle sources of gluten in the diet include wheat, rye, and barley. Oats may be tolerated in small amounts by some people with celiac, although those with severe cases of the disease typically do not.  Dairy foods may not be tolerated when someone with celiac disease has active symptoms, since lactose intolerance frequently develops. However, this is due to the lactose sugar in the dairy foods, rather than the proteins, which can cause milk allergy.  Understandably, given all this information, a person with celiac disease or even a remote sensitivity to gluten, should follow a gluten-free diet.  Ugh.

You may have read the name of this article and thought to yourself, “What in the world?  Last week she went on and on about not giving up and getting past the speed bumps…now she’s saying there are benefits to quitting?”  Yep, I sure am!  While it is true that I do not want any of you to give up on your fitness goals, there are some cases where quitting is actually better for you!  The one I’d like to address today is smoking.

Now, before I continue, I’d like to make it perfectly clear that the intent of this article is not to anger or rile up those who have chosen to smoke, rather it is to voice my opinion on the matter as well as provide information that may be of benefit to someone who is trying to quit.  So, with that being said…let’s do this thang.  Lol.

Whether you are a smoker or a non smoker, it is a health issue that we all face.   We all know someone who has smoked in the past, who currently smokes or someone who will begin smoking in the future, so to say it is an issue that only need be brought to the attention of a few, is misguided thinking.   We’ve all been taught that smoking is bad for our bodies, we’ve seen the pictures of blackened lungs, we’ve watched the commercials, we’ve read the warnings and we may have even had someone near and dear to our hearts pass away from the side effects of smoking.

Those of us who do not smoke become irritated that you cannot even walk into a grocery store or movie theater without breathing in at least one breath of smoke filled air.  We know the side effects of second hand smoke are just as dangerous , if not more so, as breathing in first hand smoke.  To have made the choice not to smoke and then have to breathe it in, and have our children breathe it in as well, is infuriating to say the least.

Yet those who have chosen to smoke are allowed the same freedom to choose as we non smokers are.  I know several smokers, some of them I know better than others, yet it seems that one common thread is the irritation of having to stand back away from public doorways the allotted 50 feet, especially in winter time when it is cold out.  One of my friends who is currently a smoker made the comment that one of the things he noticed after his last failed attempt at quitting was the smell that accompanies anyone who has just had a smoke.  I agree, it is obnoxious, and for me at least, brings on a crazy nasty headache that does not subside easily or quickly.  Ugh.

So, why quit?  Well at the top of my list are two things.  The first is that you’ll smell better (this statement applies in two different ways.  First, your sense of smell will improve and you’ll be able to smell things better and secondly, you won’t smell like cigarette smoke everywhere you go.  Bonus!).  The second reason is that whomever your significant other is will enjoy kissing you a whole lot more (and that’s a reward that you have to admit in and of itself is worth quitting for…lol).

Seriously though, you already know at least a handful of reasons, or least of all, one; you’ll be healthier.  As I’ve made mention before, our bodies are amazing.  They will do astounding things if we just play by their rules.  Below is a timeline of healing that the body goes through correlates with the length of time from the last puff.  Pretty amazing if ya ask me!  Check it out!

Within …

• 20 minutes

Your blood pressure, pulse rate, and the temperature of your hands and feet will all return to normal.

• 8 hours

Remaining nicotine in your bloodstream will have fallen to 6.25% of normal peak daily levels, a 93.25% reduction.

• 12 hours

Your blood oxygen level will have increased to normal and carbon monoxide levels will have dropped to normal.

• 24 hours

Anxieties peak in intensity and within two weeks should return to near pre-cessation levels.

• 48 hours

Damaged nerve endings have started to regrow and your sense of smell and taste are beginning to return to normal. Cessation anger and irritability peaks.

• 72 hours

Your entire body will test 100% nicotine-free and over 90% of all nicotine metabolites (the chemicals it breaks down into) will now have passed from your body via your urine. Symptoms of chemical withdrawal have peaked in intensity, including restlessness. The number of cue induced crave episodes experienced during any quitting day will peak for the “average” ex-user. Lung bronchial tubes leading to air sacs (alveoli) are beginning to relax in recovering smokers. Breathing is becoming easier and the lungs functional abilities are starting to increase.

• 5 – 8 days

The “average” ex-smoker will encounter an “average” of three cue induced crave episodes per day. Although we may not be “average” and although serious cessation time distortion can make minutes feel like hours, it is unlikely that any single episode will last longer than 3 minutes. Keep a clock handy and time them.

• 10 days – The “average ex-user is down to encountering less than two crave episodes per day, each less than 3 minutes.

10 days to 2 weeks
Recovery has likely progressed to the point where your addiction is no longer doing the talking. Blood circulation in our gums and teeth are now similar to that of a non-user.

• 2 to 4 weeks

Cessation related anger, anxiety, difficulty concentrating, impatience, insomnia, restlessness and depression have ended. If still experiencing any of these symptoms get seen and evaluated by your physician.

• 21 days

Brain acetylcholine receptor counts up-regulated in response to nicotine’s presence have now down-regulated and receptor binding has returned to levels seen in the brains of non-smokers.

• 2 weeks to 3 months

Your heart attack risk has started to drop. Your lung function is beginning to improve.

• 3 weeks to 3 months

Your circulation has substantially improved. Walking has become easier. Your chronic cough, if any, has likely disappeared.

• 1 to 9 months

Any smoking related sinus congestion, fatigue or shortness of breath have decreased. Cilia have regrown in your lungs thereby increasing their ability to handle mucus, keep your lungs clean, and reduce infections. Your body’s overall energy has increased.

• 1 year

Your excess risk of coronary heart disease, heart attack and stroke has dropped to less than half that of a smoker.

• 5 to 15 years

Your risk of stroke has declined to that of a non-smoker.

• 10 years

Your risk of being diagnosed with lung cancer is between 30% and 50% of that for a continuing smoker. Risk of death from lung cancer has declined by almost half if you were an average smoker (one pack per day). Your risk of pancreatic cancer has declined to that of a never-smoker, while risk of cancer of the mouth, throat and esophagus has also declined.

• 13 years

Your risk of smoking induced tooth loss has declined to that of a never-smoker.

• 15 years

Your risk of coronary heart disease is now that of a person who has never smoked.

• 20 years

Female excess risk of death from all smoking related causes, including lung disease and cancer, has now reduced to that of a never-smoker. Risk of pancreatic cancer reduced to that of a never-smoker.

*Information from whyquit.com (to see original table complete with links to the studies quoted, click here).

If you, or a loved one, is a smoker looking to quit, click here to read an article on the harms of smoking as well as find a list of smoking cessation programs and hot lines, or here for FAQ’s and quitting support from the American Cancer Society.

Everyone who has ever set out to reach a goal, be it fitness related or not, has experienced (at the very least) a setback or two.  How we choose to handle these setbacks defines us and ultimately, decides whether or not we actually meet our goals.

Setbacks, be they an unexpected injury/health concern, financial issue, emotional issue, plateau or otherwise, are frustrating to say the very least.  Especially when they come after we have experienced some success and progression towards our goal.  To then hit the proverbial wall, especially when we have no idea how long we will remain at said wall, can feel not only frustrating but overwhelming and unbearable.

Our personality, attitude and outlook on life has a HUGE influence on how we handle these kinds of situations.  Do we stand tall, chin up, smile in place and face it head on or do we cower in a corner afraid of the unknowns?  Do we seek answers to our questions and try to find solutions to the issues we face or do we stay in bed and throw a pity party for one?  This is where each of our innate personalities come into play.  We all have the choice, we all get to decide how we handle each trial, issue and setback placed in our path.

As you may recall from an earlier post, I talked about the difference between the soft path and the hard path.  I’ve placed an excerpt from my November 1, 2010 post to review below…

Recently, I had the opportunity to take some training sessions with a man who talked briefly about the paths of life.  He said there are only two paths in life, the hard path and the soft path.  Most people take the soft path because it is comfortable.  If you choose to walk the soft path, you can expect a pretty uneventful experience.  You will not come across anything that will make you feel too challenged.  Nothing that will feel too difficult or hard.  Nothing that would require you to get too dirty and nothing that would make you feel too uncomfortable.  However, when you get to the end of the soft path, you’re not much stronger, wiser, braver or more self confident either.

On the other hand, there is the hard path.  There is a reason that the hard path is named what it is!  There’s no sugar coating, no creamy nougat center and there is no candy coating shell.  It’s hard.  It’s steep.  It’s difficult.  It’s rocky, bumpy and muddy all at the same time.  And as if that’s not enough, there are huge obstacles placed in your way that you must get around.  Giving up is not an option on the hard path.  It is a path that requires motivation, dedication, hard work, sweat, sacrifice and perseverance to follow, but if you follow where this path leads you, the rewards are amazing!  At the end of the hard path lies a you that is self confident, strong, healthy, wise and happy, and that is just the beginning.

As we walk through life, we must choose one path or the other, that much is inevitable.  What kind of you do you want to see in the mirror each day?  The you that will be the end result of the soft path, or the you that will be carved and chiseled out by hard path?  I urge each of you to pick your path wisely, there is a lot at stake.  Time will march on regardless of which path you choose to walk and the decisions you make from that point on.   Whether or not I had begun my journey back in 2006, I would still be here in 2010, albeit a different person altogether.  I can tell you from my heart and my own experiences, that what you do today matters more than you could ever dream of in terms of the life you’ll live in each and every one of your tomorrows.  The person that I am today, is a direct result of choices I made then.  Apply your strengths to overcoming your weaknesses and you’ll be amazed at what you can accomplish!

…keeping this in mind, are you going to allow a setback, no matter it’s size, intensity or length it must be endured to stop you from being the you that you’re meant to be?

Most of us will go out of our way to help someone else in any way, shape or form.  If someone else’s betterment is at risk, we are much less likely to give up and quit for fear of letting them down.  But for some reason we have no problem what so ever letting ourselves down…why is that?  Why would we allow a temporary situation to become permanent, especially when it is an undesirable situation that we set out to change in the first place?  When put that way, it doesn’t make much sense, does it?

A close friend of mine posted on facebook the other day that she was having a hard time getting to the gym that day for her workout.  As her friend, and her trainer, I know what her fitness goals are; she wants to compete as a fitness model (up on stage in a bikini mind you).  I offered her some friendly advice/motivation.  I’d like to share it with all of you as well:

“We all need motivation every now and then. Life has a way of getting to us sometimes, that’s normal. The important thing is that, when you notice this happening, you stand up (literally if necessary) and take the bull by the horns (totally figuratively on this one…lol). You know what your goals are, but only you can decide how important REACHING those goals is to YOU. When you’re having an off moment where you’re having a hard time getting to the gym…just think of your goals…BUT…think of them in a different light. Don’t think of them as if you still have to achieve them, think of how you’re going to feel when you’re standing on stage…crowd cheering…what thoughts are you going to have at THAT moment? I can tell you right now, at that moment, if I asked you the question, “Was all that gym time worth it?”, your answer would be “HELL YES!!”, wouldn’t it?!! You know I’m right.  Somewhere in our not so distant futures, we all have an improved version of ourselves standing there…just waiting on the current version of ourselves to get busy and uncover them. So get your ass to the gym girl…don’t keep her waiting!”

So, on your journey to improve your life and reach your goals, will you allow the speed bumps along the way to keep you from your finish line?

Have you heard the terms “zen state” or “zen time”?  It is often used in conjunction with yoga, which is what most people associate it with.  However, it is not a form of physical exercise.  The word ‘zen’ originates from a school of Chinese religion dating back to the 12th century but has been further expanded by the Japanese in more recent times.  Zen focuses on self enlightenment through meditation, but in our western world, it has become a word meaning a state of relaxation, inner peace and reflection in addition to meditation.  It is usually used in reference to time away from the rat race lifestyle we all lead, a much needed break from work, co-workers, kids and the pressures of everyday life to.  Zen is a place, which can be physical or virtual, that allows you to be totally calm and become re-energized.

I’ve stood on my soap box before when it comes to this topic, so it shouldn’t be any surprise to those of you who visit often when I say that fitness isn’t always about the strength, conditioning and wellness of the body itself.  Fitness is about the total wellness of our body in addition to our mind and soul.  If the mind and soul are out of balance, the body will soon follow (usually manifested as some form of illness, injury or even a lack of energy/motivation/dedication, etc.).  Through the last year and a half, as I have dealt with some substantially intense personal situations, I have experienced this more than once…just take my word for it.

Finding time for zen is *so* important!!  I know what you’re thinking, your days are already hopelessly full of appointments and meetings, not to mention the to-do list that you haven’t even had a chance to get to by the day’s end.  You’re probably already dismissing the idea of fitting one more thing into your already busy schedule by asking the age old question, “How am I supposed to find time for this too?”.  But before you dismiss it, allow me to give you a reason (or several) to fit it in.  The reality, my friends, is this:

If you don’t fit it in you will find yourself, as my mother used to say, at the end of your rope…your very frazzled and fraying rope.  You’ll be moody, depressed, irritable with your family, co-workers and friends, lacking energy and motivation and in a general state of unhappiness.  The bottom line is that we all need time to ourselves, for ourselves, to recharge our batteries, ground and center ourselves, find that inner peace and re-energize.

As I said before, zen is a place.  Where is your zen place?  All you have to do to find it is think of your happy place!  Don’t know what your happy place looks like?  Well, take a moment to go into a room where you can be by yourself and close the door.  Have a seat, close your eyes and let your mind go.  For most people, zen is found in some form of nature.  As you sit there with your eyes closed, take note of the images your mind creates.  Is there a waterfall nearby?  Or are you in a garden spot?  At the beach?  On a mountain trail?  Is there soft rain falling or bright sunshine streaming down?

I find my zen in the sound of water.  It could be a rippling lake, the babbling of a brook, a river talking as it runs by or the sound of lapping ocean waves on a white sand beach (in which case there would be cute cabana boy too – hey, a girl is allowed to dream!).  Regardless of what your zen place looks like or where it is located, find your spot.  Then, when life begins to get stressful, hectic, chaotic, fast paced and over the top, make the time to go there.  You will be amazed at how it positively impacts your overall well being.  Once you return from your zen place, life’s routines become easier and you are, once again, capable of accomplishing great things – all with a smile on your face.  Bonus!  :)

As Christmas draws near and the list of to do’s (that I have yet to do) grows longer, I’ve decided to take the rest of the year off from posting new articles.  No worries though, I’ll be posting again at the first of the new year!  Until then, I’d like to leave you with some of my thoughts as I’ve reflected on the last year we’ve had.  

This last year has absolutely flown by, I find myself experiencing many emotions as I think about the situations, people and experiences I’ve encountered.  Gratitude, joy and happiness, sorrow and pain, frustration and discouragement, peace and hope to name a few.  I am so grateful for the people who have come into my life and made it better by being present in it, some on a daily basis.  I am grateful for friends (both old and new) who lift me up, encourage me, believe in me, accept me for who I am and who support me in my goals.  I’m grateful for my friends, some of which started out as class participants and just two or three days a week (over the course of this last year) have become near and dear to me and my kids.  I’m grateful for clients whose determination and desire for improvement never ceases to amaze me.  Oddly enough, I am also grateful for the people who have come into my life that have caused hurting and heartache, sorrow and pain, I’m stronger for their path having crossed my own.

I am thrilled that each of you continue to read my articles and that you find them helpful in either changing bad habits or maintaining healthy ones.  I absolutely love what I do and am honored to be a part of your fitness journey.  I wish each of you a very Merry Christmas and a Healthy and Happy New Year!

How many times have you heard the words “I dare ya!”, especially as you were growing up?  True, all too often it was preceded by the words “double-dog” as in, “I double-dog dare you”.  So what does this really mean and what does it have to do with health and fitness?  Well, according to Webster.com, DARE means “to have courage, to challenge, to confront, to act with imaginative or vivacious boldness”.  Hmm…I like it!  The double-dog adjective simply ups the ante or degree of the challenge (which I am *totally* okay with).  Now for the connection…and my dare.

Here we are, two weeks prior to the Christmas and New Year holidays.  This is often a time associated with indulgence and excess.  The dare?  To negotiate this time period without packing on the guilt.  I’ve written several blogs posts full of tips on how to negotiate the food side of the holidays, so this post deals more with the other side.

As you think back to the holidays growing up, do you remember food greater than you remember family fellowship times, being around loved ones (especially those who are no longer with us), and playing games?  Yes, I remember specific foods too (some that were actually good, some that we made fun of when no one was looking), but more than the greasy stuff, the sweet stuff, and the various jell-o concoctions (by the way, whose idea was it to put shredded carrots in lime jell-o anyway?  I mean, YUCK!  Whoever it was, they should be shot), I remember playing and good family times.  Don’t have family close by?  Get together with friends or look at serving the needs of those less fortunate in this world.  This is the stuff lasting memories are made of.  Indulge in making memories this season…I DARE ya!

As we near the end of the year, now is a good time to reassess your health and fitness goals.  Whether you are a lifelong fitness guru, or a newbie only a few months into your journey, take a few moments and assess your goals.

• Are you including the right mix of exercises each week? - Cardio vs Strength, muscle balance to avoid injury, any rehab exercises for injuries already sustained,  do you have correct form for the exercises you have chosen?  If you don’t know the answers to these questions, seek them out (i.e., hire/talk with a trainer, take an instructional class, do some research — just do it. If you don’t, your hard work may not be gaining you the progress you expect — and no one has time for that).
• Are your workouts frequent enough to continue with forward progression?
• How are you doing with your nutrition?
• Are you getting that extra fiber in, those fruits and vegetable requirements, or your water intake?

Need a little more DARE help?

How about this:

Do - action verb, get off the couch, out from behind the desk, and move!
All – everything you planned, don’t short change yourself!
Right – anything worth doing is worth doing RIGHT!
Earnestly - sincerely, purposefully, every time – after all you’re worth it!

And finally…

DARE TO DREAM

As you finish up your holiday plans and reassess your health and fitness goals, don’t be afraid to reach for the stars that you know are out there.  For that matter, reach for the stars you don’t even know exists yet.  Trust me, they ARE there.

DARE TO BE

Not only who you want to be at this time in your life but also the you that you want to be in the future.  It’s interesting to see how your definitions will change as you progress along your journey.  Take notes…you’ll amaze yourself, I promise.

DARE TO TRANSFORM

As we grow, we change physically, mentally, and spiritually–embrace the inner YOU, it’s someone to be PROUD of!

So go ahead…  I double dog dare ya!

Ever since I was a little girl, I’ve wanted to live in one of the houses that are beautifully outlined in colorful bulbs at Christmas time.  Growing up, Grandma and Grandpa always had lights up on their house during the Holiday season. I can remember many cold winter moments spent out on the huge front porch with my cousins picking out our favorite colors.  It seemed there was always someone who tried to talk me into picking something besides pink…nothin’ doin’, they were always my favorite ones.  Since growing up and having my own children, many winter evenings have been spent in the car driving around different neighborhoods picking out our favorite decorated houses.

Through the years, I’d try and talk someone or another into putting up some Christmas lights, but it never seemed to work out the way I hoped it would.  It never failed that our annual trip to see the lights on Temple Square was left responsible for filling my Christmas light “void”.  So, having tackled (and won) the fight with the lawn mower, it should go without saying that come hell or high water, I was gonna have Christmas lights on MY house this year.

As a result, I spent the majority of Saturday putting up Christmas Lights.  Ugh.  Why didn’t someone tell me how much sitting near the edge of a very tall roof truly, truly SUCKS??  After Saturday’s events, I have a clear understanding as to why people leave their lights up all year long, tacky or not, they don’t have to get on the roof a second time!!  :)

Because Saturday was *so* cold and because the wind *never* let up, by the time we got in the house that evening we were all pretty much frozen to the core.  Well, when you’re frozen through and through there is only one thing to do.  Make Hot Cocoa!   So we got out the ingredients, put on some music and started shakin’ our boo-tay’s (mostly to get the blood flowing through our veins again…because we were pretty sure it had frozen in it’s tracks).  We started out making hot cocoa but because we were all just-a-jammin’ we ended up changing it’s name to Hot-Cha-Cha Cocoa (yeah, we are total dorks but we are totally okay with it!:))

Hot-Cha-Cha Cocoa

• 4 cups 2% milk
• 2 tsp. vanilla (I used Mexican vanilla)

• 1/2 cup water
• 1/3 cup honey
• 6Tbs. cocoa powder
• 1/2 tsp. ground cinnamon
• 1/8 tsp. nutmeg
• 1/4 tsp. salt

Combine these ingredients in a large saucepan.  Bring to a boil over medium-high heat, making sure to stir constantly. Reduce the heat to medium-low, stir in milk and vanilla.  Cook for 10 minutes or until heated through, stirring frequently, making sure not to boil.   Makes 4 servings of yumminess.

I spent Thanksgiving night with a good friend of mine.  We stood in crazy long lines, saw crazy people do crazy things and stayed awake for a crazy long time…and all in the name of getting crazy good deals!   ~Which, of course, WE DID!!~   It was a very enjoyable evening, even considering the facts.  Now some people might not think that spending the majority of the night out in the cold with your face so numb you can’t feel it is a valid way to pass time, I disagree!  It all depends on the company you’re in! There are people I wouldn’t want to spend 10 minutes with, not even in the the most desirable of circumstances, I’m sure you can think of a few yourself that fit that bill.  Then again, there are people, like my friend Cindy, who I will brave just about any situation with, and I’ll do it with a smile on my face!

So why am I bringing this up?  Well, if I asked you to name the things you know are good for you, the things you know will help you live a longer and healthier life, what would you say?  I’m guessing it would sound a lot like this; exercise, eating healthy, paying attention to portion sizes, drinking enough water, getting enough sleep, wearing your seat belt..and the list goes on and on…and on.  But how many of you would list having good friends as a way to improve your health and increase your lifespan??

According to a study done at Tel Aviv University in Israel,  after following 820 adults over a 20-year period, those who enjoyed good friendships at work had a significantly lower risk of dying from any cause.  It is interesting to note that, according to this study, having a terrible boss does not contribute to early death as so many people believe.  The data showed that having supportive peers made a big difference to lifespan, while having a non supportive boss made none.  Hmmmm…maybe that’s because we all vent the situations and dealings with our stupid bosses to our friends??  :)

There are other studies which indicate that friendships lead to longer life, although the above mentioned study was the first to focus on the importance of friends in the workplace.  Another study, done in 2005 out of Flinders University in Adelaide, Australia concluded that people with a strong network of friends outlived those with the least amount of friends by 22%.

So why are friends so good for our health?   I think we can all agree that friends help each other get through difficult times, which helps immensely to lessen the impact of stress.  In many cases, friendships bring more support and much less turmoil than family relationships do.  It can even be said that friends encourage healthy behaviors in each other as well as encouraging each other to get proper medical treatment when needed.  There is even research to support the fact that having good friends boosts your immune system.  :)

With all the evidence supporting friendships in the workplace, in our social settings and in our lives in general you really only have one question to ask yourself.  Do I have friends?  If you answer yes, keep them.  If you answer no, get some.  With a strong group of friends, you’ll live longer, be healthier and happier too; I see no downside there!

You may or may not have noticed that several people on facebook have been listing off something that they are grateful for each day since the 1st of November.  It’s a great idea to count and really focus on the many blessings we all have…but I’m not on facebook every single day, or even most days, to be honest.  Still, I wanted to make sure I took the opportunity to list a few of the blessings I have in my life.  Doing this always seems to really make it hit home, not to mention this will give me the opportunity to publicly thank God as well.  :)

First and foremost, I am thankful for my Heavenly Father, His Son and for their influence and unceasing love and direction in my life.  I know without a doubt that I would not be where I am today, nor who I am today, were it not for their extreme patience with me and all my imperfections and their continuing forgiveness and encouragement.

Secondly, I am grateful for my precious, precious children.  I live for them, rising each and every day to a list of “to do’s” that in one way or another, is for them.  Whether it be going to work, meetings with teachers, a trip to the store to buy a poster board for a procrastinated report due the next day or to drop them off at school or a friend’s house…and I don’t mind it one single bit.   I live through them, each day bringing a smile to my face and warmth to my heart through the funny little things they say, endearing notes of love and support, precious memories of time spent together and activities we’ve done as a family.  I’m also thankful for the rest of my family who have supported me in each decision I’ve made to better my life.  I’m thankful for their love, their support and their patience with all of my stumbles along the way.  My kids, as well as my other family members, never stopped believing in me and never once doubted my ability to get to where I am today.  Likewise, I know they support me in continuing to follow my dreams of reaching out to help others succeed in their fitness goals and I am extremely grateful.

I’m thankful too for the privilege and opportunity I have to help and assist others in changing their lives for the better.  Because of the path that I have walked, I understand just how low the valley’s feel as well as how high the peaks can take you.  I feel honored to ride this roller coaster with so many wonderful people and be allowed to share with them some thoughts and personal experiences that help them get through the low times just as I am thrilled to jump up and down with them when they experience a victory.  I am truly blessed to have so many wonderful people in my life.

There are many people who attend the Fitness Center I work out of who are not clients but whom I am just as grateful for.  I have made so many friends throughout the last two and half years of working there that it overwhelms me to think about it.  You may have heard the saying, “It takes a village to raise a child” well, it’s true.  Obviously, I am not a village.  Like I tell my kids all the time, I have been diagnosed with single person syndrome, I can only be in one place at one time and sadly, there is no cure…I’ll die this way.  Since I can not possibly be in all the places that my children need me to be, every single time they need me to be there, I am grateful for friends that I’ve made at the gym who step in and help me raise these amazing children I am so blessed to have.  You all know who you are, now please know that you are loved and appreciated more than words could ever properly express.

As Thanksgiving comes and goes this week, I hope and pray that each and every one of us will have a great week, and that we will all have an especially wonderful Thanksgiving Day, spent in the company of neighbors, friends and loved ones gathered around.  :)

Did you know that there is a connection between your physical health and the way your body responds to the way you think, feel and act, other wise know as your emotional health?  You better believe there is!

People who are emotionally healthy are aware of their thoughts, the emotions caused by their thoughts and the behaviors that their emotions lead to.  It may seem rather simple but in reality, it is rather complex.  How many of us are truly emotionally healthy?  Research shows that much less than half of Americans fit the bill.  In a study conducted in August of this year research shows that on average the percentage of Americans who are emotionally healthy (scoring above 90) ranges from a low of 24% to a high of 36%.

It’s no doubt when you consider that our day to day lives are full of stress and problems that arise often, sometimes seemingly minute to minute.  There are many different things that can, and do, happen in life that can disrupt our emotional health and lead to strong, even very strong feelings of sadness, anger, betrayal, stress or anxiety.  A few examples of these situations are:

•  Dealing with the death of a loved one
• Getting divorced or married
• Having a baby
• Having a child leave or return home
• Dealing with family related issues
• Moving to a new residence
• Suffering a severe illness or injury
• Switching jobs
• Getting a job promotion
• Being laid off/fired from your job
• Experiencing money problems

When we are experiencing strong emotions, stress or anxiety our body tries to tell us that something just isn’t quite right.  For example, high blood pressure or an ulcer could develop after a particularly stressful event, such as the death of a loved one or losing one’s job.  There are a myriad of  physical signs that your emotional health is out of balance, they include:

•  Back pain
• Change in appetite (eating less or more food)
• Chest pain
• Constipation or diarrhea
• Dry mouth
• Extreme fatigue or tiredness
• General aches and pains
• Headaches (can be severe)
• Heart palpitations (feeling like your heart is racing)
• High blood pressure
• Insomnia (trouble sleeping)
• Lightheadedness
• Sexual problems
• Shortness of breath
• Stiff neck
• Sweating
• Upset stomach
• Weight gain or loss

Poor emotional health usually leads to a weakening of the body’s immune system, making it much more likely that you’ll pick up a cold, the flu, an infection or viruses during an emotionally difficult time.  Most people don’t recognize, or simply overlook, the fact that “good” changes can be just as stressful, sometimes even more so than “bad” changes.  It should be noted that any change can, and usually will, trigger emotions that can lead to stress and/or anxiety if not handled properly.

Most people do not take care of their health as well as they should during an emotionally difficult time, which adds to the problem.  It can be difficult to feel motivated to exercise, eat the nutritious foods you should or even take and medications your doctor has prescribed.  Abuse of alcohol, tobacco or other drugs can come into play during these emotionally challenging times as well, none of which are good for your body, but are often used to lean on.  So, how do we improve our emotional health?

First off, it is extremely important to recognize each of your emotions and understand why you are having them.  Sort out the causes of sadness, stress and/or anxiety in your life.  Is it a situation you have any control over?  If so, change it.  If it’s not a situation that you can change, decide what you can do about it?  You may decide that the only thing you do have control over in the entire situation is how you choose to react to it.  If that’s the case, control how you choose to react.

Express your feelings in appropriate ways.  If feelings of stress, sadness or anxiety are causing physical complications for you, keeping these feelings bottled up inside yourself will only make you feel worse.  Know that it’s OK to let your friends/loved ones know when something is bothering you or has you upset.  However, know too that your friends and family may not necessarily be able to help you deal with your feelings appropriately.  At these times, you may need to ask someone outside the situation (i.e., your family doctor, a counselor/psychiatrist or religious adviser) for advice and/or support in order to help you improve your emotional health.

Live a balanced life.  It is important to avoid obsessing about the problems in your life whether they be at work, school or home, that lead you to feel negative feelings.  Now that doesn’t mean you have to fake being happy each time you feel stressed, anxious or upset, in fact that can be detrimental.  It is very important to deal with all of your negative feelings, but it is equally important to focus on all of the positive things in your life too.   All too often, we get wrapped up in the bad things and forget to even recognize, let alone take time to be thankful for, all the positives.  At our house, I made my kids and I a gratitude journal to keep track of all the things that we are grateful for, that make us feel happy and the things that bring us peace.  Listing your blessings is a good way to give your health a boost and improve your overall outlook on life.

Another important step is to find ways of letting go of the things in life that make you feel stressed and overwhelmed.  When my kids get frustrated with a certain situation I take the m up to the lake.  They walk around the close by areas collecting rocks.  After they’ve found the collection that stood out to them for whatever reason, they throw each and every one of them into the lake with as much strength and fury as their little arms can give.  Sometimes they even shout out at the rocks until they hit the water with a big splash.  It’s been interesting to watch each of them as they go through their little ritual.  I’ve found that after doing this they are able to talk about it and get it off of their chests.  With the exception of one of them they are then able to move on in a forward and productive fashion having left their problems, stress, anxiety and emotions on the bottom of the lake.  Likewise, it is equally important to take (or make) time for things that you enjoy doing.  Replacing the negative emotions and feelings with a positive experience is a good way to balance things out.

Develop resilience. People who have resilience are able to cope with stress in a positive and healthy way.  Resilience is a tough one but can be learned and strengthened through different strategies.  Some of these strategies include having a circle of friends/family for social support, keeping a positive view of yourself and your abilities to handle situations as they arise, accepting change for what it is and not dwelling on the negative aspects it brings and keeping things in perspective (not turning the molehill into a mountain).

Actively calm your mind and body.  Relaxation methods, such as yoga and meditation, are helpful ways to bring your emotions into balance.  Meditation is a form of guided thought but can take many forms.  Some people meditate by exercising, stretching or deep breathing patterns.  Personally, when I need to focus on me and reign in my thoughts and emotions I get the best results from a workout…an intense workout…ya know, the kind that leaves me hobbling around like an 80 year old grandma for near a week!  Lol, seriously though, since we are all unique we will each experience our own “best results” from different forms of meditation. 

Take care of yourself.  In order to have good emotional health, it’s important to have good physical health; take care of your body by having a regular routine for healthy meals, getting proper amounts of sleep and exercising (which helps relieve pent-up tension and frustration).  As always, avoid overeating and don’t abuse drugs and/or alcohol; they could end up causing family and/or health problems.  No bueno.  Nope, not at all.