September 2020- Can getting fit decrease your chances of developing COVID-19?

Can losing weight protect you from catching the coronavirus?

A recent article in New Scientist* speculates about the correlation between being overweight and the risk of catching COVID-19, as well as the severity of the illness if you do catch it. After the UK prime minister contracted the coronavirus, he suggested that people need to be concerned about more than just wearing a mask, washing their hands, and social distancing. In order to prevent the illness or cut down on how hard it hits, Boris Johnson suggests people lose excess weight. 

Is it as simple as that? Have no thin people perished from COVID-19? We all know that’s not true and that’s probably not exactly what the prime minister was saying. 

But is there something to losing excess weight beyond the appearance factor? Heck, we ALL want to look good! And sure, we all want to feel good too. But how often do we think about our weight when we’re sick? Can it really affect how often we get sick and how severe that sickness is when it comes around?

An article on the AARP website supports Johnson’s advice. According to physicians and researchers, many COVID-19 patients requiring hospitalization were obese. Some of the weight-related reasons for the additional complications with the illness were cited as breathing issues and lower immune response.

Unfortunately, so many of us have experienced weight gain in response to the quarantine, whether it be from overeating, lack of activity, or stress. If you’re part of the “Quarantine 15 Club,” here are some tips to help get you back on track:

  • Try to reframe your thoughts about how you eat and how you move. Don’t focus so much on weight loss, but more on getting healthy to prevent getting sick. For some of us, it really hits home to make it our goal to get healthy and stay healthy so we can be there to take care of our loved ones.

  • As the weather is cooling down a bit, this is a great time to get outside and go for a walk. It’s especially helpful to walk after eating to encourage proper digestion of food. 

  • You don’t have to give up Netflix, but maybe just a little bit of the chill. Try doing some form of movement while watching your favorite movie or show. I’ve been starting my day jumping on a mini-trampoline while checking out some of the latest European series on Netflix. 🙂

  • Make it a point to have at least one vegetable with every meal. Throw some spinach in a breakfast smoothie, tuck some lettuce and tomato into your sandwich for lunch, and enjoy some vegetable soup with your dinner. 

  • Be kind to yourself. It sucks feeling fat! Try to ease up on the self-criticism and give yourself credit for all of the little accomplishments in your life. Realize that you are a beautiful person and you want to take the best care of yourself that you can. You know you deserve it!

Sending lots of love and peace!

*Wilson, Clare. “Get Fit to Stay Healthy?” New Scientist 247, no. 3292 (July 25, 2020): 16. doi:10.1016/s0262-4079(20)31274-4.

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July 2020- Something is Better Than Nothing!

Do you ever get stuck in all-or-nothing thinking?

If you don’t have at least 30 minutes to devote to a workout, do you just skip it?
If you pig out at lunch, do you go “off the wagon” for the rest of the day (or week)?

Sometimes when we don’t do something exactly as we think we should, we just give up. If we make one little mistake, we feel we failed and it’s not worth it to continue. Or we push it off to tomorrow or next Monday or next month or even never.

I’d like to talk about a concept often referred to as tiny habits or micro-goals. Personally, this is my favorite way to tackle my own goals.  It’s a pretty simple concept and it is just as it sounds- Goals broken down into small, bite-sized habits to make them more manageable. This is a great strategy for those who get overwhelmed when trying to make life changes.

Let’s say you’re trying to lose weight and your big goal is to lose a total of 25 pounds. We would want to break that down into smaller, more manageable micro-goals. So, you could set a goal of weight loss for one month or you could even just set a weekly weight loss goal. The object here is to achieve small victories. This helps to build positive momentum and keep you motivated.

Here are some examples of micro-goals:

  • Lose 1 pound this week.
  • Walk for 10 minutes 3 days this week.
  • Have a vegetable with at least 1 meal each day this week.
  • Have 8 cups of water at least 3 days this week.

Make sure you choose a goal that is realistic based on your starting point. You want to give yourself the best chance to succeed! Then, after the week (or whichever time period you choose) is up, see how you did and craft your micro-goals for the next time period. 

If you struggled to reach your goals, cut them back to something smaller until you’re able to achieve them regularly. Then it’s time to slowly build them up. Slow and steady…

I could go on about this topic but this is just an intro. If you need help with this, remember I’m a health coach and I’ve love to be of support! You can always reach out for a free health consultation to see if you’d like to work with me. 

Sending lots of love and peace!

Are you struggling with stress? I can help!

Schedule a complimentary health consultation with me by clicking here.

Ask me about the 30 Days to Healthy Living! This amazing detox program is available through Arbonne. You can check out my site here for more info. 

June 2020- When it Feels Like Nothing is Going Right…

Does it seem like no matter what you do, things just aren’t going your way?

If you’re starting to feel like maybe that 7 years of bad luck for breaking a mirror as a child was actually 70 years…

You could use an energy shift! When you’re stuck in a rut, because things are just not happening the way you’d like or you’ve had a lot of stressful events occur recently, it can feel like there’s no way out. You may want to wallow in your misery and it’s okay to do that—but just for a little while! Then, it’s time to shift your energy and get up out of that funk. 

I know there’s a lot going on for everyone. We all have things happening in our personal and professional lives that can push us over the edge, not to mention all of the anger and sorrow out in the rest of the world. One thing I’ve learned is you CAN NOT take responsibility for the happiness of another person. You CAN take responsibility for your own thoughts and actions. The choices you make create a ripple effect that can impact others, so hopefully you’ll choose to spread love and kindness.

When you’re suffering, it’s really difficult to see anything other than the negative. Unfortunately, that can keep you trapped in a continuous cycle of negativity. This is where the importance of an energy shift comes in. The goal is to break the pattern of negative thoughts and feelings.

How can you do that?

  • Try some box breathing. When we’re stressed, we tend to restrict our breathing. This exercise will help slow down and deepen your breath, which will help you feel calmer.
    • Inhale to a count of 4.
    • Hold the breath for a count of 4.
    • Exhale to a count of 4.
    • Pause for a count of 4.
    • Repeat 3 times. 
  • Say STOP, either out loud or in your head. When you notice yourself thinking some negative, do this then consciously choose a better thought. Disrupting the negative thought pattern can help keep it from snowballing into a massive funk.
  • Try creative visualization. This is kind of like daydreaming, but more intentional.
    • You want to envision something you desire- it could be a situation, a relationship, a vacation, a physical object- anything that would make you feel good. 
    • The power of creative visualization really comes from making your vision as vivid as possible. Use as many of your senses as you can and actually feel the feeling of being in that situation you desire. It doesn’t matter how you got there. Don’t worry about the logistics. Just focus on the FEELING. That will make for the most powerful energy shift.

When you take good care of yourself and your energy, you can become your best self and spread all that much needed love and positive vibes out into the world. Just remember to nurture yourself and give yourself time to recharge before you get burned out. Once you start feeling drained and irritable, you’re already overdue for some TLC. Give yourself permission for some R&R—–it’s not selfish to take care of yourself and you absolutely deserve it.

Sending lots of love and peace!

Are you struggling with stress? I can help!

Schedule a complimentary health consultation with me by clicking here.

Ask me about the 30 Days to Healthy Living! This amazing detox program is available through Arbonne. You can check out my site here for more info. 

April 2020- Are You Freaking Out?

Are you suffering from COVID-19 related anxiety? Here’s how to relax.

Worry can be a useful tool—IF it’s productive. That means that your worry spurs you into action. Now that doesn’t mean to run out and buy up all the toilet paper you can find. By all means, get the supplies you’ll need for a while and no more. When you panic buy, you create a shortage of supply which then fuels fear in others and they feel the need to panic buy and the cycle continues. That helps no one.

So what CAN you do?

Well, take action. Do something productive. Do what is in your power. In this case:Boost your immunity. This is your best defense against getting sick. And there are many ways to do this…

  1. Get outside and get some fresh air and sunshine. This will mostly be in your yard or neighborhood for the time being, but just get outside!
  2. Get your body moving…exercise can be outside, but if the weather isn’t cooperating, don’t let that stop you. There are tons of exercises you can do in your home and loads of YouTube videos to give you workout routines.
  3. Take immune boosting supplements. There are so many of these out there, so pick what works for you and your budget. Echinacea, along with vitamins D and C are great! 
  4. Tune up your diet. Try to have at least one serving of fruits or veggies with each meal. 
  5. Take time every day to relax. Not vegging in front of the TV relaxing, but something that’s good for your mind, body, and soul. Try meditating, keeping a gratitude journal, or doing yoga. 
  6. If you have loved ones that are more vulnerable to getting sick and that’s got you worried sick, try instead to focus on sending love and positive energy their way. That will benefit them more than any amount of fear-based thoughts. Encourage them to do the things they are capable of to improve their health and wellness, which will boost their immune system and help them fend off illness.

When you know that you are doing your best to take care of yourself and your loved ones, it’s easier find peace in your heart and mind. Be kind to yourself and others. We will get through this. Choose to infect someone——with a smile. I know they can’t see it behind the mask, but they can see your eyes smiling and it’s much needed. Trust me. 

Sending lots of love and peace!

Are you struggling with stress? I can help!

Schedule a complimentary health consultation with me by clicking here.

Ask me about the 30 Days to Healthy Living! This amazing detox program is available through Arbonne. You can check out my site here for more info. 

November 2019- When You’re Finding it Hard to be Thankful

Trying to practice gratitude but feel like smashing stuff instead? You need a break!

We know we should practice more gratitude in our lives- appreciating waking up to another day, the sunshine, fresh air, a roof over our heads, etc. But what about when your life is feeling like one big ball of yuck and you’re just not in the mood to be happy about things that seem so basic and expected?

When everything seems to be going wrong, practicing gratitude can sometimes feel like a bunch of shite. I get it. I know the feeling all too well.

Times like these are when you especially need to do something nice for yourself. If you can swing it, take a mental health day from work. Go for a walk in nature, get a massage, Netflix and chill, whatever floats your boat. But no matter what you choose to do for yourself, DO NOT FEEL GUILTY. (Unless you ran up your credit card…please don’t do that!)

Just know that you need to take care of yourself or you’ll be no good to others, because you’ll end up burning out. And when you make the time to take care of yourself, be thankful for THAT. 💗

Are you struggling with stress? I can help!

Schedule a complimentary health consultation with me by clicking here.

Ask me about the 30 Days to Healthy Living! This amazing detox program is available through Arbonne. You can check out my site here for more info.