Category Archives: Happiness

A Personal Trainer’s Love Letter for People Who Want to Lose Weight

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I considered titling this post “What Everyone Who Wants to Lose Weight Needs to Hear” but that sounded harsh. And the point of this article isn’t to lecture, it’s to reassure. Consider it my love letter. The words from my heart for all those who’ve been disappointed by the fitness industry or guilt-tripped into buying a diet plan or product. I know you’re frustrated. I know you’re self-conscious at times (especially in the gym, if you ever set foot in that awful place, right?). But here are all the ways you can rise above the bull**** and take ownership of your health once and for all. And the best part? Not a single claim about “the right” kind of exercise or eating program. Because we both know chances are that they’ve already failed you.

 

 

Personal Trainers Won’t Judge You

I know it’s super intimidating to see well-sculpted trainers walking the gym floors but trust me, they get you more than you think. In fact, a lot of fitness professionals have been inspired to work in the industry because they’ve gone through personal health, weight or athletic struggles themselves. These people are full of empathy and are good listeners. If you’re willing to open up and be vulnerable, they’re sure to put their best foot forward to guide you on your weight loss journey. Please know that when you approach a trainer they will not judge you! We work with people every day who are dealing with the complex emotional and physical struggles that accompany weight loss.

 

Kiss Your Guilt Goodbye 

I’ve worked with a lot of clients who will have a late afternoon slump at work or a late-night anxiety attack at home that sends them in search of the good stuff (i.e., the cookies, ice cream, chips). They tell themselves they will only eat a few bites of the yummy snack but before they know it, their desire to feel better has led them to consume the entire sleeve of cookies, pint of ice cream or bag of chips (or sometimes all of the aforementioned at once!). Guilt drives these actions, not hunger. So, it’s time to kiss your guilt goodbye.

It takes some practice but in the moments when you catch yourself at risk for mindless overindulging simply remind yourself that you’re not a bad person for wanting a treat. Enjoy it. Relish it. (That’s right – no food is off limits entirely and emotional eating is OK sometimes – yes – it’s OK!). Remind yourself of all the reasons you will feel better if you don’t let yourself spiral with the overeating. Remind yourself of how you have felt after episodes like this in the past and put the food down after you’ve had a little bit. Even when you’re tempted to guilt yourself over slip-ups for overeating (which will happen) – don’t! This practice in self-control and self-talk will eventually lead you to a place in life where you can enjoy a small dish of ice cream guilt-free instead of a whole pint with a side of self-shaming. Remember, there are chances every day to practice and you will get better in time. Guilt sends people backwards, not forwards.

 

 

Don’t Panic 

When ANY of us humans are confronted by an uncomfortable situation we routinely have a knee-jerk, panicked reaction to try and rid ourselves of it right away. Similarly, the fear of our excess weight can startle us so badly that we are desperate to do anything to make it go away quickly. To feel better again. But the challenge with reacting in a panic is that we don’t choose very sustainable actions for feeling better.

You deserve better than short-sighted actions and measures that shed weight quickly. You deserve the luxury of taking your time to find better health. If it’s over the course of a few years of slow but sustainable change then so be it! Almost every program that has you shed weight really quickly is at VERY high risk of having you rebound in weight gain just a short stretch down the line. You can still see and feel incredible changes in your body and health without feeling the rush to do it in 90 days. Don’t panic, just commit to taking one step at a time.

 

Become a Well-Equipped Warrior

Weight loss is emotional. It’s tough. There can be a long story behind why someone hides behind her weight for security or why another person keeps losing and regaining that same 50 lbs. Oftentimes, healthy exercising and eating isn’t enough because your mind keeps playing hardball. It stays fixated on your past trauma or reminds you of cruel words or abuses from authority figures. Sometimes, our minds can’t stop playing “the comparison game,” looking at other people and social media highlight reels and wondering why our lives feel less happy and beautiful.

The weight loss journey is often undertaken as an individual process. But how many wars are won as a one-woman show? Warriors need a support system to win. Warriors need people who are willing to boost them up and support them through the mental and physical obstacles standing in their way of losing weight. These support systems can come from significant others, family members, friends, fitness professionals, nutritionists, life coaches, psychologists and doctors. Most people who struggle to lose weight or who have cyclical weight fluctuations will greatly benefit from seeking out the guidance and counsel of a mental health professional. Please don’t look at scheduling an appointment with a psychologist as a failure. It’s a MAJOR win and will probably be the missing element that will help you finally gain control over your body.

 

 

Your Health is More Valuable Than Any Product

I’m not a product person. I’ve had dozens upon dozens of well-meaning and passionate individuals approach me about the health/nutrition product lines that they sell. They want me to join their ranks and represent the line or help spread the word to my audience. I’m always happy to enlighten clients and readers about what different products are out there; HOWEVER, there isn’t a bone in my body that can endorse a product line as being an excellent be-all-end-all, go-to for weight loss (even well-deserving, scientifically-backed ones!).

There isn’t a single nutritional supplement, shake or meal plan that you’re going to be willing to consume in excess (and pay up for) for your entire life. That’s right. I’m a professional who wants to see you succeed long-term. I don’t give a rat’s *** about before and after photos for results people get in 30 days because you know what almost ALWAYS happens? The weight comes right back on when people abandon the short-term exercise program or “drink-this-shake-in-place-of-most-of-your-meals” plan.

YOU deserve to learn how to get control of your REAL life (ya know, the one that continues after the fad diet). YOU deserve to eat REAL food. YOU deserve to keep the weight off. YOU deserve to feel proud of your progress even if it’s not as dramatic as before/after pics from a 60-day plan. Remember, these photos aren’t the full story. How many of these people are posting a two-years later pic and boasting about it? 

 

 

Your Mind is Powerful But it’s Not Always Right

A lot of people who want to lose weight feel like the whole room is staring at them – at their thick thighs or fleshy belly, vanishing waistline or double chin. They stand in the middle of parties and boardroom discussions feeling unworthy and self-conscious. Same thing goes for in the gym. But hear me on this one: YOU ARE WRONG. You’re not unworthy. And no, the whole room (or gym) is NOT picking apart your faults. You are your greatest critic.

The second we get out of our heads is the second we free ourselves of shame, blame and ridicule. Don’t you think you deserve that? Remind yourself of the many things you’re great at and the wonderful qualities that are deeper than the surface. These are your core. Not your physical appearance. When we place our confidence on those lasting qualities, we gain the power to approach our body transformations with a calm mind instead of a ridiculing one.  

 

Remember, You CAN 

The tagline for WellnessWinz is “Start Believing You Can.” I chose this years ago because so many people hit roadblocks in their mind that prevent their bodies from performing. The same can be said for people in their careers and relationships. Our minds can be powerful vehicles driving our energy and decisions.

Your weight CAN be lost. I know it doesn’t feel like it. Your mind is probably telling you that you’re stuck with it… but you’re not. The second you believe that you can commit yourself to the incremental changes that amount to permanent weight loss is the second that your life changes. The physical process of losing weight may take a little time but the mental shift required to jump start it all can happen today.

 

Yours in health and wellness,

Maggie

 

 

My Thoughts Shared on MyFitnessPal and Thrive Global

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Quick shameless plug (…or two):

This week I was honored to be one of several featured trainers on Under Armour’s MyFitnessPal blog! This is basically a life dream, so I can’t help but gush a little. The article, The Best Way to Spend 30 Minutes in the Gym, reviews what each of us trainers prefers to do for exercise when we only have 30 minutes to work out.

To clarify; despite how I was paraphrased in part of the article, I don’t think everyone should “take it fairly easy” with exercise when they only have 30 minutes to expend energy. That said, sometimes it’s appropriate to enjoy a recovery workout or some steady-state cardio. For example, now that I’m a woman in my 30’s and a mom who needs time-efficiency and stress reduction, I prefer to steer away from high-stress workouts like HIIT. Trust me, I’ve done PLENTY of HIIT workouts in my lifetime. Maybe too many. But my body calls for something less strenuous in this season of life when hormone balance needs to be respected and immune health kept strong. To read what I prefer to do with my 30 minutes, and what other trainers do, check it out: Read More.

My last shout out is for an article written by the incredible, bold and fearless Sandra LaMorgese on Arianna Huffington’s health and wellness platform, Thrive Global. The article: How Social Media Complicates the Positive Body Image Revolution includes my personal thoughts about social media and how it can [at times] let us all down. Sandra reflects on her own physical journey and why she took on a new attitude about her health in her 60’s (oh yea, and now she’s a model). It’s a great, worthwhile read. Enjoy!

Yours in health and wellness,

Maggie

How to Overcome Obstacles and Negative Thinking

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Hands down, the biggest obstacle in my life sits right between my ears. The discouraging inner monologue and negative spiral my mind can go down at times is incredible (in a bad way, to be clear). Oftentimes, I dwell on the things I haven’t accomplished yet. I let mom guilt overwhelm me as I attempt to be present for my child but fret over a lack of productivity for my career. I feel it creep up again when I frantically play catch up on work during my son’s naps and days at school, not wanting the solitude and “me time” to end, yet simultaneously glancing at the clock every hour wondering when I can pick him up and snuggle him close again. Gosh, I need him just as much as he needs me. 

I know I’m not alone in being hard on myself because I’ve heard my clients and friends open up in similar ways; pouring out frustrations that are born primarily from internal strife. A lot of people who come to me for personal training frequently fall into discouraging self-talk. At first, they don’t admit it. But as our relationship and trust grow, they share their insecurities and reveal the ways they get trapped in their minds while pursuing things like exercise and professional goals. The fact that these people are accomplished CEOs, lawyers, celebrities and government officials shows me that this propensity to feel insecure is a common human experience. But just because something is common doesn’t mean it should be normal. I like to think that we DESERVE to feel empowered to overcome obstacles and negative thinking.

It can be scary to tackle our goals with confidence. It’s easiest to talk ourselves into all the reasons why things WON’T work out the way we dream. I’ve been there. I have recently shifted from the manuscript-writing phase of a book to the pursuing-publishing phase. The two couldn’t be more different. While I savor the feeling of sitting at my desk and writing for hours, I don’t necessarily feel exalted at the prospects of getting turned down by potentially a LOT of literary agents. Time will tell…I’ve only just started. EEeekk! If I allowed discouraging thoughts to run my decisions then I would freeze before ever moving forward.

How do we conquer such deflating feelings? How do we ensure we’re in charge of our own minds, in a positive way?

Whether you’re tackling a new professional endeavor or stepping into the gym during a vulnerable time for your body or mind, there are effective ways to coach yourself through the process. Here are some strategies you can try…

 

1) Get Out of Your Head

Avoid Comparisons

Women seem especially prone to comparing themselves against one another. I’ve done it, too. It’s such an awful trap to fall into. Unfortunately, there’s no way we can “win” doing this. When we compare our lows to other people’s highs (a.k.a. the world of social media) we feel that we are perpetually failing. We badger ourselves over our perceived inability to be as successful as the woman we know who is dominating her executive position at a fast-growing company. We feel deflated when we have children that are a mess (and who are showing us who’s the real boss) when we see images of moms with a whole brood of little ones who are pristine, groomed and on good behavior. We feel silly for being proud of ourselves for lacing up our sneakers on a Saturday morning for a brisk walk when we are confronted by women boasting photos of their sculpted bodies after hours of hitting the weights.

I’m already feeling a little depressed after writing that last paragraph. Yuck! The thing is, we have to stop with comparisons. We have to hold ourselves back from them because they get us nowhere. A pastor I know said “Just play your own position. Know your own role.” In other words, know your “lane” in life and own it. Be proud of what YOU bring to the table and remember that you can’t be or do everything at once. The world is blessed with people of diverse talents for a reason; it’s how we keep the whole thing moving.

Recognize Negative Thought Patterns

One of the most helpful things we can do for ourselves is to openly acknowledge negative thought patterns. These are repetitive and unproductive thoughts that leave us stressed and/or depleted. They don’t serve any purpose, yet they can fill our minds and bodies with disease. If we start to recognize these negative thought patterns then we can choose how we react to them. For example, one of my clients used to say “I’m sorry” any time I corrected her form during a workout. There was no need for her to apologize – my entire job was to help guide her towards better success and health! Yet every time “I’m sorry” escaped from her lips without her thinking. We talked it out over time and finally managed to keep her from going down a negative path in her mind. Instead of allowing thoughts of failure and inferiority to dominate any time she received constructive feedback, she took it in stride. She kept her head high and didn’t divert her gaze with a defeated sigh. It was a huge win for us in our training relationship. Thereafter, both her body language and communication exuded better confidence.

A good place to start improving your mental process is writing down your most obvious and common negative thoughts. Next, list out several positive reactions or thoughts you can counter them with. The reason this is important is because negative thoughts are like quicksand; the more we struggle in them, the faster we sink. We need something hopeful to turn to.

Address Discontent

Another way we need to get out of our heads is by getting rid of discontent. In order to move forward in a healthy and happy life, we can’t focus incessantly on what we don’t have or what we want more of. This way of thinking causes people to feel that their lives aren’t good enough. You can see how this is a negative thing, right?!?!

It seems painfully obvious that this kind of thinking leads up down a bad path, yet we do it anyway. ALL. THE. TIME. Often, we focus our energy on what we don’t have or what we crave to have without even thinking. To be questing after a status or promotion seems purposeful in life, maybe even positive and healthy! The challenge is where our mindset is rooted. If happiness hinges on your “not-there-yet,” “some-day-I-hope-to” aspirations, then there isn’t enough joy available in the present to fulfill you. Turn your focus to gratitude. What do you have right now that you’re grateful for? Who are you and why is that enough to sustain you here, today?

 

 

2) Gain Confidence

Act the Part

As we shed negative thinking and pursue our goals with the right intentions, we can gain confidence in simple ways. Acting confident (even if you don’t feel it at first) and expressing yourself with upright posture will impress upon those around you that you’re a force to be reckoned with. It can also affect your brain chemistry. Tall, confident posture can stimulate the release of hormones that keep you feeling good. Hence, if you act confident then you just might become confident.

Accept that Obstacles Happen

Obstacles happen. They do. In my fitness career I’ve had many; one major accident that made my body feel like it belonged to a 90-year old, numerous setbacks with fitness startup companies, managers telling me to pick a niche focus in fitness even though my passions encompass a lot of areas (apparently that’s not very conducive to creating a “brand”), and more. In writing, I had a professional offer me feedback on my first manuscript that made me take pause for the next decade. A whole decade while I waited for that “aha” moment when I could revisit the book with fresh, mature eyes.

We can look at obstacles as unfair or frustrating if we believe they shouldn’t happen, but obstacles are a part of life’s growing pains. We should anticipate them so that we can bounce back from the inevitable way they will trip us up. We don’t have to give them power to make us insecure.

Find Meaning

When you’re having trouble staying confident because of setbacks, try to find meaning in the tough times. This sounds full of cheese, I know. For example, getting hit by a car years ago helped me become a well-rounded fitness professional because I became more capable of addressing people’s old injuries and back pains. In the moment it wasn’t always evident that I was growing in a positive way from the pain, but in time it became crystal clear. In fact, over the course of my life I have grown and learned the most through hardships, not good times.

Random Aside… This is similar to trees when you bring them home from the nursery. Removing them from a supported environment causes them stress. They might look weak and lean over after you plant them. But in response to the stress of having to support themselves, the roots shoot out and create a broad base. This allows the tree to slowly right itself and shoot up towards the sky. Similarly, we can thrive if we respond to stress by growing our roots deep, making it harder for the next big storm to tip us over in its wind.

 

3) Tackle Your Goals

Break Things into Small Tasks

Procrastinators and perfectionists alike can benefit from taking broad, longer-term goals and breaking them down into simple, actionable steps. For example, if I’m training someone to run a marathon we can’t focus immediately on the long runs. We have to start with the short and intermediate runs to build up stamina and train the muscles for the stress to come. We can’t think for too long about the total mileage that will be logged over the course of the training program or we may never begin. It’s intimidating to go from running a couple times a week for fun to logging 30-50 miles per week! My runners simply need to trust that each run will have a cumulative effect as we head in the direction of the race.

STOP Method

Per Psychology Today‘s recommendation, we can use the STOP Method to effectively move past emotions of fear, shame and self-doubt when we’re tackling our goals. STOP stands for:

STOP

Take a Step Back

Observe

Proceed Mindfully

By taking a moment to calm our emotions, we can look at our feelings from a different perspective. For example, if someone else had a similar emotional reaction, what would it look like to you? What would advice would you give them?

Practice Mindfulness

Mindfulness is a way of approaching our life, goals and relationships with better appreciation, service and enjoyment. Mindfulness allows us to better discern what’s worth our time and effort. As we make better, more confident and healthful decisions, we become productive in the ways that matter and fulfill our authentic selves. When our goals are aligned with what we truly care about, there’s no stopping us.

 

Yours in health and wellness,

Maggie

Stressful Life Events + Self-Sabotage

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Many of us have heard mention of the “five biggest stressors” in life, to include:

Death of a loved one

Divorce

Serious illness/injury

Moving

Job loss

Lots of people live out the truth that these experiences and even happy life events can bring unusual amounts of stress and uneasiness. Brides balk in the face of too many wedding-planning details and recently-promoted employees experience a sense of urgency and unrest as they work to prove themselves in their new role. Personally, in the face of major stressors – both the bad and good – I tend to self-sabotage. It’s something I’ve done for a long time and I don’t think I’m alone in doing this. But, as the years have passed, I’ve learned not to. In the spirit of openness and evolving in wellness, here’s a little insight into my life right now, where I’ve come from and where I’m heading, and how you might relate.

If you hadn’t already noticed, it’s been a little over a month since my last blog post. Since having a kiddo and writing two manuscripts, I haven’t been able to dedicate as much time to blogging, but I still make it a goal to get a couple posts out every month. So, why the recent delay? You guessed it. I’m going through one of life’s major stressful events; moving. My house hasn’t even hit the market yet and I’m already feeling like the process of buying/selling and moving to a new city is so dizzying that it should be over by now.

Past stressful events in my life have included launching my personal training career the month the American markets crashed in 2008, getting hit by a car in 2009, experiencing the deaths of loved ones, and moving after college to busy-busy Washington, DC from small town Charlottesville, VA. My stressors may pale in comparison to other people’s but they’re mine, and the ownership over my own drama and circumstances is what has helped me evolve into the woman, professional and mother that I am today. Here’s what used to happen to me when I got stressed…

When the markets crashed, I felt manic and the need to impress everyone around me, working double-time and internalizing other people’s misfortunes as my own. When I was hit by the car, I felt like I had to push as fast as humanly possible, turning on all engines and running on all cylinders, as if the harder I tried, the quicker I would physically recover and emotionally heal. When I experienced the loss of a close family member, I felt like it was my mission to work harder to prove that my life efforts were a worthy legacy. And when I moved to Washington, DC, I was too intimidated by the accomplished and city-smart colleagues and professionals around me to calm down and be unapologetically myself. As you can see, stress doesn’t slow me down. It speeds me up.

My inability to cope with stress has led to self-sabotage. The kind that isn’t intentional but nonetheless does a very good job of chiseling away at a person’s soul. I’ve seen the same kind of thing happen with countless personal training clients. People have sought out exercise as a means of escape, an effort to feel some kind of control as the world spins like a crazy twister around them. At first, it seems to help them. Over time, and without containment, it steadily wears them down.

This time around, on the frontier of the unknown and leaving my entire life from the past decade in Washington, DC with one large leap of faith, I refuse to repeat past mistakes. Wellness is about evolving. Figuring out how to better care for oneself in the many facets of the body, mind and spirit as each gently molds into new forms over time. Hence, no blog post for the past month and no pressure on myself to spit out new ones “just because.” I’m also not putting pressure on myself to tackle my crazy, sky-high “to-do list” this time (isn’t prepping one home for sale and planning contractors for another enough?!). Sending query letters to agents for my books shouldn’t be rushed just because I’d love to feel like all my big goals have been reached before leaving the area. Pushing myself to stick to my normal workout regime isn’t worth it when it takes too much of a toll on my already-taxed body. I swear, I’ve probably burned a million calories anyways, cleaning and running after my toddler to keep him from messing it all up! The things of the past, that I used to lump on top of stressful experiences, aren’t going to get the best of me. I deserve better than some unrealistic standard that I’ve set for myself. Self-sabotage has no place in this season.

Do you act as your own worst enemy at times, too? Other common forms of self-sabotage include:

People-pleasing

Addiction; alcohol, drugs, caffeine, overeating

Procrastination

Extreme Modesty

Dodging Emotions

Self-harm

These things may seem initially helpful to the person who is under stress but all of them are dangerous, even the ones like “people-pleasing” that don’t raise an immediate red flag like “self-harm” does. Somehow, a lot of us women tend to make things harder on ourselves during some of life’s most trying times. Instead of setting the bar super high or resorting to behaviors that aren’t helpful in the long run, here are a few things to consider trying to get you through turbulent circumstances:

1) Use exercise as a stress-release not as punishment

I see this happen ALL the time. Exercise is used as “punishment” without people even realizing it. They rationalize in their minds that if they can get into great shape to get up-and-over an ex-boyfriend or ex-husband that sadness can’t touch their hearts. They unknowingly make up their minds that because they lost their job, they must pound the pavement and hit the weights for hours every day, as though the harder they test their physical limits, the closer they will be to feeling invincible again. Exercise can build people up, but not when the intention behind the action is fraught with insecurity and a feeling of unworthiness.

2) Avoid over-caffeinating or drinking away your feelings

Sure, it seems like a good idea to push through the afternoon on a caffeine high and to unwind after a long day with a little wine buzz, but the more we repetitively consume these things in excess, or even in more-than-normal proportions, the more we tax our bodies. When our bodies get taxed, our minds get worn out, too.

3) Use food as comfort on occasion, but not all the time

I’m very different from some other health advocates out there who stick to the Whole30 Program or paleo diets year-round. I believe in eating healthfully most of the time, but I also strongly feel that food IS a very emotional experience. There’s no denying it. It’s part of our cultural and personal identities, and conjures memories and emotions. Enjoy a few comfort meals when you’re going through a tough time. It’s OKAY to emotionally eat once in a blue moon. Just don’t make a habit of it. For the record, I’m never going to only eat salads for a month. Not. Gonna. Happen.

4) Don’t let the bark be worse than the bite

Fear is a common reason for resorting to people-pleasing, procrastination, over-committing, and more. What if I’m not good enough? What if they don’t like me? What if my dreams don’t come true even why I try? If you hide “under a rock” and put off self-care, emotions and/or your goals, you’ll never overcome fear and you certainly won’t accomplish anything for your authentic self. For example:

My Situation: Afraid to hold back from blogging for a month while undergoing extreme stress. Fearful that people will judge me for not being committed enough. Guilt-ridden over not sticking to my commitment of producing content more often.

Action: No blog writing for a handful of weeks.

Result: Seemingly, no one has judged me, and I have had more time and energy for myself and my family during an important and unique time.

Bonus: No more fear.

5) Ingratiate YOURSELF

Too often, when life hands women lemons, we make lemonade, lemon meringue, roasted chicken with lemon and fennel, amaretto sour cocktails, and elderflower lemon cake (?!?!?). Instead of tasting life’s bitterness and adjusting to what that means to us, we try to make ourselves appear more likeable and put-together to everyone around us. Social media has only exacerbated this tendency. Been there – I tend to post way more often when I’m struggling than when I’m happy. Isn’t it time we ingratiate ourselves? What can you do to make yourself more likeable to the only person who truly matters – YOU?

These are just a few ideas for how to survive and stay healthy during life’s most stressful events. I will be trying to keep myself in check on ALL these fronts as I pack up my bags this summer and move on from the Washington, DC area after a decade of urban living. I may have experienced my childhood elsewhere, but I truly grew up after moving to DC. The people I’ve met – some of which are among the readers of this blog – have changed my life. But the relationships and the experiences are not over – no one said I can’t take my laptop and WellnessWinz with me! So, cheers to DC AND cheers to change!

Yours in health and wellness,

Maggie

16 Health Lessons from 2016

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2016. Oh man. What a whirlwind. The world is still feeling a little dizzy from a heated American presidency race, a slew of terrorist attacks, Brexit, ZIKA and chasing after Pokemon. Who wouldn’t be? But, 2016 had its highlights too. If nothing else, we can always learn from the ups and downs alike. Here is what I learned in my year, for better or worse.

6 Lesson #1: Expect the Unexpected

It was a month before his due date when my son decided to make his debut to the world, He was supposed to be an on-time Valentine’s Day baby. Instead, he showed up on January 19th after my water broke and membranes simultaneously ruptured (which in truth made me think I was bleeding out or losing the baby…terrifying). Thus began my education in one of the biggest lessons you have as a parent: Don’t ever think you have it all figured out.

A baby is a person. It has its own mind. And probably shouldn’t be referenced as “it.” This lesson can also apply to the body and our health. Both can take unexpected twists and turns. We may get hit by a car (ahem, been there) or fall unexpectedly ill. Or we may become marathon runners at the age of 50 after a lifetime of avoiding sneakers and gym shorts. You just never know. The unlimited potential in the unexpected is actually a beautiful thing when we learn not to be afraid of it.

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Lesson #2: Our Bodies Are in Sync with Nature

The only reason I can think of for why my son arrived a month early into this world is that there were barometric changes in the atmosphere as the January 2016 blizzard made its way to the east coast. There is actually evidence of changes in atmospheric pressure increasing the number of women who have their water break. Kind of like hospitals getting flooded by pink-skinned, squealing babies when the new moon comes around. It’s pretty incredible that we are linked so inexplicably to nature.

Lesson #3: Sleep is Crucial

This seems pretty obvious but it’s worth mentioning sleep for the millionth time on this blog. When you lose sleep, things get cray cray. I had the WORST mom brain for months when my son was under six months old, waking up lots and suffering from reflux. Now that he has slept through the night for almost five months, I can still feel the impact of restless nights. My body has become programmed by maternal instincts to wake up at the slightest noise from him. Add in weird hormonal things, a need to pee once every night around 2:00-3:00 am, and my husband snoring (sorry to call you out, love) and there ya have it. Still kind of tired. Not miserably, but just that slightly worn-thin feeling that a lot of parents live with for all 18 years their children are under their roof.

Sleep impacts the way we think and feel. An earlier bedtime can be tough to stick to when the evening hours are oh-so peaceful, quiet and MINE, but it’s so important. I would advise anyone reading this to think very carefully if the quality of their entire life could be improved by minor changes to sleep schedules. Again, it’s important stuff for our mental and physical health.

Lesson #4: Being a Nursing Mom is a J.O.B.

Being a mom is tough. Being a nursing mom is even harder. Yes, it’s a wonderful and beautiful bonding experience but it’s also incredibly challenging to juggle life around the schedule (or on-demand needs) of a nursing baby. We’re talking sprinting in and out of stores and cutting meetings short in order to feed or pump for the little one. Life is a revolving door of boobs in, boobs out. It’s no wonder so many women quit breastfeeding or don’t even initiate it! In fact, according to the CDC, the national average for initiating breastfeeding from birth is under 80%. At six months of age, less than 50% of infants are breastfed and under 20% are exclusively nursed, meaning they have to be supplemented by formula. For more info check out the CDC’s Breastfeeding Report Card.

But the thing about nursing is that it’s your child’s best chance at optimal nutrition and health. I’m not saying it’s the only way or shaming moms who have to do formula or supplement. There are lots of cases where that’s necessary, appropriate and life-saving. But, mama’s milk has everything in it that a baby needs and changes composition over time to meet those needs. Mama’s milk even produces antibodies to help baby get over specific illnesses and build up positive gut bacteria. So, even though it certainly feels like a job to breastfeed, it’s definitely worth trying to for as long as possible from a health perspective. Think of your paycheck as baby’s lifelong health!

Lesson #5: Patience is Everything 

Patience is not an easy virtue to abide by. I think it’s why many people quit their workout and weight-loss programs, and why some mothers give their kids food to appease them when they are fussy. It’s hard to deal with frustrations or a lack of desirable results, but almost always, if we hang in just a little longer, the scales will tip in our favor. Things will change.

Nothing has taught me this as profoundly as waiting for my son’s gut health to mature. He was a gassy, fussy baby in the first three months so I cut out dairy from my diet and we did everything we could to keep the little guy comfortable. In months three to six, he developed GERD (gastrointestinal reflux) and was in extreme pain. While medicine eventually helped keep things under control and we took every precaution we could to help reduce instances of reflux, there was still not a lot we could do except give his body time. Right when we thought we couldn’t handle it any more, our hearts so distraught over a baby who was chronically exhausted, reacting to pain, and having troubles with constipation, his body did a 180. Around six months of age he started going to the bathroom regularly, sleeping more soundly, weaning off his meds, and becoming the happy baby we had caught glimpses of. My patience definitely wore thin many times, but the fragment of it that I clung to kept me going. It kept me aware of the truth in the statement new mothers hear all the time: “This too shall pass.”

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Lesson #6: Isolation Hurts Health

I’ve learned firsthand that isolation is most definitely no fun. I spent lots of long days home alone while my husband traveled for work and I cared for my son in his early infancy. He was very sensory sensitive as a newborn so I wasn’t exactly able to be one of those new moms toting her baby around to Starbucks, Target and happy hour. I discovered from experience that no amount of Facebook, Instagram, texting or phone calls can equate to being with people in person, seeing their facial expressions, sensing their warmth, and hearing their laughter. “LOL” just isn’t the same. We are inherently social creatures. Our wellness is immediately improved by quality human interactions.  

Lesson #7: Weight Retention is a Choice

I think because I grew up in a small town that I saw a lot of mothers with young children who were overweight. Something about the culture of a small town and rural America seems to lend itself to this a bit more. Anyways, I had this idea that once I became a mom my body would never be the same. But, when I moved to Washington, DC in my early 20s I saw so many older women taking care of themselves through healthy eating and exercise that I was inspired to change my perspective.

Neither age nor motherhood means an inevitable decline into being overweight or less healthy. You can absolutely lose the baby weight instead of retaining it, with some effort. I could too, I realized. And I did! I’m no supermom and I’m not out accomplishing amazing physical or culinary feats every day for my health. I’m simply a woman who is reminding herself that she is the one in control of her weight and health. Not anybody or anything else. I stay on track by simply following my choice to be healthy, day after day after day. With the occasional wine and chocolate. Okay, fine. I eat chocolate every day. Anybody else is capable of just the same.

Lesson #8: Little Things Add Up

One of the ways that I lost the majority of my baby weight during the first few months postpartum was by staying gently active and keeping myself in check so that not every day was pancakes and scrambled eggs day for breakfast. Although for the record, if calories didn’t count, I would probably do that all the time. In the same way, little things that we do for our health can snowball and help us overcome a suppressed immune system, a chronically aching lower back, high blood pressure or any number of conditions.

If we try to do too much too fast, it can backfire. For example, if someone with cardiac issues tries to go out and strengthen their weak heart in a single exercise session, they might quite literally kill themselves. Similarly, we can hurt ourselves if we skip over all the small details and actions that contribute to better health. If we pay those obnoxious little details just a smidge of attention, they will add up and take care of us so well that suddenly we are enthused instead of annoyed by them.

Lesson #9: Sometimes, Health Professionals Suck

Confession time. I was going to a pediatrician at a trusted peds office in my neighborhood. I liked her when I scoped her out as a prospect. She seemed to-the-point, candid and knowledgeable. In the early weeks of parenthood, when it was so critical that our late pre-term baby gain weight, thrive and recover from jaundice, I hung on every one of her scary-sounding words. As he got a little older I started to notice that her bedside manner wasn’t as good as it originally seemed, and wasn’t always contextually appropriate.

At several check-ups she made me genuinely nervous about my son’s perfectly healthy development, all because of how she chose her words. One appointment, she mixed up my son’s weight chart with another parent’s baby. It had been a couple months since I saw her and she whisked through the door in a huff and said very frankly, without so much as a “hello,” that she had bad news about his weight. I hemmed and hawed and said I thought he had been doing okay but that as a new parent with a baby who came early, I was always nervous since he was consistently “behind” his birth-age peers. Which is totally normal and to be expected. I was holding my breath to hear her next words. My heart had started racing. I felt like I was failing at motherhood. Then she said, “Oh, whoops! I completely got you mixed up with another patient. Carter is doing great!” On numerous other occasions, instead of giving me professional advice, she gave me advice based on her own child’s preferences and routines as a baby. That’s just out-of-the-ballpark unprofessional and subjective. Period.

There is a certain way that health professionals can make you feel, even when they have to deliver bad news. Their tone and demeanor is everything. It can change lives just as much as their diagnoses, programs and scalpels. And sometimes, even when a professional is smart and trustworthy, they can suck at communicating the right way. Be it a doctor, nurse, physical therapist, personal trainer, OBGYN, or any other health professional, you know when they are out of line. For example, there’s a right and a wrong way for personal trainers to motivate people who are dangerously overweight to get back on track. Should the overweight client be shamed? Absolutely not. Should they be reprimanded? No, of course not. Should they be made to feel afraid? Ideally, no. That behavior on behalf of any health professional is unacceptable in my book. Which brings me to my next point…

Lesson #10: Fire and Rehire (your health professional)

If your health professional acts in a way that makes you uncomfortable (see Lesson #9), you fire them. Period. You don’t let them drag you through the mud. You don’t let them make you feel unworthy or paranoid. Again, you fire them. You find someone who can take care of you in the right way. Simple as that. Don’t hesitate or be afraid to do it.

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Lesson #11: Human Physical Development is Mind-Boggling

I know everyone is all crazy about babies learning to crawl, walk and talk, but I find the little details that my son discovers about his body to be just as fascinating. Okay, once he walks I will probably be ecstatic like every other normal parent. Recently, he has discovered that he can intentionally shake his head side-to-side like a “no” except he is super happy doing it, can touch his tongue with his fingers, can pinch his belly fat (haha), can scratch surfaces with his nails (eek!), can carefully stack objects on top of one another, and can play peekaboo with doors, blankets, curtains and anything he can hide behind. Believe it or not, this is the short list. 

I’ve been totally baffled as he has discovered things like lateral and rotational movement, balancing on two feet without support, and how to feed himself using his hands, So many things that we take for granted and don’t even think about are exploding like fireworks into his awareness. Every single one of these little things makes us human. Every one of the little things we can do so effortlessly as adults helps define our physical experience in the human body. It’s truly incredible and we are truly lucky to have such amazing vehicles to transport us from cradle to grave. Sorry if that’s a touch morbid to you, but to me it’s a thing of pure beauty. 

Lesson #12: Our Bodies Are All Insanely Unique

WARNING: TMI AHEAD. READ ON WITH CAUTION!

I’ve always heard that exclusive nursing is a form of birth control, for the most part. But a mere six weeks after having my baby, I got my period. Yup. Undeniably, my period. And I was breastfeeding around the clock. This is one very simple example of what tends to be a universal truth: There are no hard and fast rules that apply to all of our bodies. We all have some fundamental needs as humans like air, food, water and shelter, but we are each so uniquely designed that we can’t assume that what happens to one person’s body will happen to ours. This is why I much prefer to personalize workout programs rather than assume that one program meets the entire populations’ fitness needs. It doesn’t. It never will. 

Lesson #13: Doing Things Too Fast Will Slow You Down

When we push ourselves too hard for too long, it hurts our health. I know this firsthand because it’s something I have to work hard to keep myself in check about. In fact, just this holiday season I’ve found that I’ve reached a point of “burned out” because I ran on all cylinders for several weeks straight. I was working to finish writing a book, take care of my 10-month old while my husband traveled for work, get holiday shopping and wrapping done, host a party and do all the cooking, and manage normal chores, dog walking, errands, etc. I’m completely worn out. But, it’s not just that I’m tired.

Like other instances in the past when I’ve been a touch too hardcore, my body is now suffering from inflammation and stress. My joints ache, my stress-response is out of control (think heart racing over something stupid and minor like hearing a dog barking for a while next door), my tolerance for indulgent foods is zero, and my sleep is a bit wrecked. These are just a few examples of how our bodies break down when we chronically stress them. When we get to a place like this we must go back to basics; eat well, sleep well, rest, keep blood flowing with light exercise, focus on things that balance us mentally and spiritually. Sounds like a good recipe for the holidays anyways!

Lesson #14: Support Systems are Necessary

Without support systems, health inevitably suffers. I mean, we can all claim to be super woman (or at least try to be), with minimal outreach to others for emotional and physical support, but then we suffer. Big time. Our health thrives when we have the opportunity to lean in to others for help when we need it. It allows us to have recovery time and to build our strength back up so that we can face the world.

I take a lot of pride in being a go-getter who goes and gets things done. But when the going gets tough, I can get exhausted. This year I had to learn to swallow my pride and ask for more help to get simple things accomplished. And ya know what? I’m living to tell the tale. It wasn’t so bad after all. The help of others has gotten me through 2016. It has been paramount to my health. And sanity.

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Lesson #15: Good Health Takes Work

This probably seems so obvious. It kind of is. But so many of us KNOW the things we need to do for our health and yet, we don’t take action. We understand how to feel better but living out that lifestyle seems really difficult. Honestly, sometimes it can be. Buying fresh foods and preparing them takes a lot more effort than zapping something in the microwave. Going for a brisk walk or hitting the gym obviously requires more energy than sitting back and scrolling through social media. Although I’ve found that fingers can get tired too.

As my child has gotten older I’ve been challenged for the first time in a while to figure out how to stick to healthy choices and put in the effort to take care of not just him, but ME! Mama’s health matters, too! A few things that have helped me are walking into the grocery store with a list and a plan, acknowledging that efficient 30-minute workouts can be just as beneficial as lackadaisical 60-minute ones, and making sure that I’m in bed at the exact same time every night to ensure enough sleep. Maybe some of these simple things will help you too.

Lesson #16: Health is a Blessing

It’s a bit of a cliché, I know. But. HEALTH IS A BLESSING. Drop the mic.

Without further ado, I wish you all a very healthy, very happy holiday season! See you in 2017!

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Yours in health and wellness,

Maggie

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Your Gut Health and Mood

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We often feel a bit hungover when we return home from holiday travels after too many glasses of wine and a tad too much pie (let’s not kid ourselves, sample bites and partial pieces of pie add up to a whole slice). We wonder why the food coma haunts us for days, leaving us lethargic and foggy-headed, perhaps even coming down with a touch of a cold. As the holidays approach and we begin to daydream about those heaping piles of mashed potatoes, stuffing and cranberry sauce, it’s important to remember that a lot of our health and immune function lies in the gut. When we mess with our gut health, we impact our hormones, immune system, nervous system and mood. Hippocrates said, “All disease begins in the gut.”

Today, I’m going to take a plain-language approach to gut health so that you can quickly and easily understand what hurts it and helps it, and why it should matter to you. Disclaimer: There’s just a liiiiitttttle bit of scientific jargon included because at the end of the day, I’m a nerd. 

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Gut Health…The Bad News

Research over the last several decades has increasingly pointed to poor gut health as a major contributing factor in a variety of diseases such as diabetes, obesity, autism, depression, rheumatoid arthritis, chronic fatigue syndrome and more. Chris Kresser, named by Greatist.com as one of the 100 most influential individuals in health and fitness for his leadership in nutrition, functional and integrative medicine, helps people understand what contributes to gut dysfunction and what they can do to restore good health.

Kresser claims that gut health comprises 75% of the immune system and can be broken down by the following lifestyle and health factors:

  • Antibiotics and other medications like birth control and NSAIDs
  • Diets high in refined carbohydrates, sugar and processed foods
  • Diets low in fermentable fibers
  • Dietary toxins like wheat and industrial seed oils that cause leaky gut
  • Chronic stress
  • Chronic infections                                                                 (Kresser, 2011)

While it’s easy to think that we may not have an issue with our gut health if our stomach and gastrointestinal function seems fine, an increase in bad gut flora and/or breakdown of the barrier of our gastrointestinal systems (i.e., leaky gut) can show up in all sorts of other forms. For example, gut health can be linked to depression, brain fog, eczema, psoriasis, diabetes, allergies, asthma, heart problems and more. Even simple things like falling victim to multiple colds, infections and/or inflammation in joints/muscles which leads to injuries can be linked back to what’s going on in the tummy. Holiday weekends packed with stressful travel, extra rich food and exposure to germs (gotta love when someone sneezes next to you on the airplane) can throw us off our game.

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Gut Health…The Good News

Some things that stress our bodies aren’t fully under our control, so don’t guilt yourself if you feel less than optimal. There’s no telling exactly what the cause is or whose “fault” it is. The only thing we can do to feel better is remove things from our diet and environment which stress our bodies and add in positive foods and habits that will help us. In this way, we slowly allow our bodies to restore good gut health. This will allow us to have better immune function and hormonal balance. As we become less prone to feeling “blah,” we will find new energy and have an uplifted mood.

Kresser recommends the following for boosting gut health:

  • Remove all food toxins from your diet
  • Eat plenty of fermentable fibers (starches like sweet potato, yam, yucca, etc.)
  • Eat fermented foods like kefir, yogurt, sauerkraut, kim chi, etc., and/or take a high-quality, multi-species probiotic
  • Treat any intestinal pathogens (such as parasites) that may be present
  • Take steps to manage your stress                                         (Kresser, 2011)

If you take simple steps like these to feel better before the holidays, your gut health won’t take such a big hit from the stress you experience and the food you consume. You will be able to enjoy a few indulgent meals without making yourself overly inflamed and sick. After the holidays, gently steer yourself back on track with healthy habits and you’re good to go. There’s no stopping someone who feels GREAT!

Happy Thanksgiving!

Yours in health and wellness,

Maggie

wellnesswinz-blue-sea

 

Slow Results

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In today’s world where everything is a swipe, tap or click away, it can be excruciatingly difficult when results are slow to come. I’m not just talking about fitness results either. Delays and setbacks in successful romance, job promotions, having children, saving for retirement, and many other areas of our lives challenge us to the core. The waiting game is not easy. But, I’ve noticed through my time as fitness professional that there is much to gain from slow results. In fact, you should delight in the delay! Let’s talk about what you gain through overdue gratification and feeling like you’re in a place far from your goals.

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Endurance

People who exercise realize that reaching your goals can take a lot of time. There are long sweat sessions after which you feel like a champion. There are also days and weeks when you feel like a failure because you sit at your desk thinking about how you should hit the gym but instead waste time procrastinating on social media. Ringing any bells? The ups and downs are all a part of building up endurance and grit as you push onwards through both the accomplishments and setbacks, driving incrementally harder towards your goals.

Anyone who has tried to shed pounds can tell you that there are usually times in the process when a little bit of weight is actually gained. It’s during those times of gain that a person has to reevaluate how they are moving forward in the weight-loss journey. Are they fully committed? What can they learn from the weight gain? If a person can recommit themselves to exercise, healthy eating and self-care during this time, they haven’t lost anything from their weight making a small rebound. In fact, I will argue that they have gained endurance by understanding that losing weight, or any goal for that matter, isn’t just a one-time decision. It’s a recurring decision to get up and work towards it every day in spite of challenges. For example, sticking to the goal even through a messy breakup, the holiday season or an injury. The definition of endurance is “enduring an unpleasant or difficult process or situation without giving way.”

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Character

One of my favorite things about personal training is that I can see individuals’ personalities and perspectives slowly transform as they undergo the process. For example, one woman I trained used to think that she should push herself really hard all the time in workouts or there was no point in showing up to the gym. If she missed the first 10 minutes of a training session she felt like she should give up and not come at all. Any time she was tired or needed to take a break from exercise she felt like it was a free pass to overeat, feel guilty and wallow in despair about her body, love life and work. Over time, I helped her to see that you can lose pace with your goal for results without completely falling off the wagon. She could let herself have a couple days of feeling a little blue and taking care of her emotional health without sabotaging herself through junk food or drinking too much.

Over the years (yes, years), I saw this woman go from self-loathing during times of slow results to confidence and composure. She knew that she would achieve her goals even through the setbacks. This wisdom helped her mentally and emotionally. Suddenly, long hours at the office didn’t stress or burn her out so quickly. Her dreams of marriage in spite of lacking a romantic relationship didn’t feel quite so pressing. Her small ebbs and flows in her fitness and weight didn’t drown her in guilt. She became a more empathetic and self-loving individual. In my book, not even running the world’s fastest marathon can compare to achieving that.

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Faith

This blog post was inspired through my own experiences as a personal trainer and also as a woman of faith. The theme “delight in the delay” was inspired by a sermon I listened to which encouraged people to see the positive aspects of waiting for their dreams to come alive. The biggest thing that I took away from this spiritual message was that dreams WILL come true. As hokey as that sounds. When you have a confident hope that you will see your dreams come to fruition, you will continue to put yourself in a position of passionate pursuit, no matter how long it takes. Very few dreams worth achieving come easily.

Hang on tight whether you’re chasing after better fitness or a bigger paycheck, and don’t turn away from the lessons available to you during the wait. Life happens in them. They are the foundation for hope.

Yours in health and wellness,

Maggie

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The Lighthouse Method for Fitness and Wellness

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Stacy S. Kim, PhD and author of The Lighthouse Method, helps people navigate what she calls “life junctions” or times in your life when you feel stuck, frustrated and unfulfilled. While her book and speaking engagements usually revolve around helping women revamp or launch their careers, her coaching and suggestions are excellent and can be easily applied to the fitness and wellness space. So, what is this methodology? How do you apply it in your own life to get out of a rut? How do you use it to enjoy your body and health? Let’s explore together…

Lighthouse

When people come to Stacy they are often frustrated and lacking answers. They want a career change but they don’t know how to achieve it. Sometimes, they don’t even know where to start because they aren’t sure what they want to do. As a personal trainer, I can say that this happens to me a lot too. People come to me feeling like they need to try something new for their health and wellness, but they aren’t sure where to start. The sea of information is overwhelming and getting started feels daunting. As coaching professionals, it’s important to help people get “unstuck” and to navigate them towards answers. For this reason, I love Stacy’s approach…

Stacy encourages people to forget about drawing up a perfect roadmap for their career and happiness. In fact, she says to ditch the planning altogether! Shocker to all us Type A ladies, I know. The need for a perfect plan leaves many people in decision paralysis and/or feeling stressed out. They are unable to take the first steps of action because the timing or logistics of their “perfect” plan fall short. There is never a perfect way or time to get started on a perfect plan. For example, a mom wants to work with disabled children but doesn’t have experience to gain a job in special education. She starts planning out how to get a degree in order to become qualified, but the analytical planning (how to apply for schools, where they will be, the financial commitment, juggling study time with family time, etc) keeps her from feeling like she can take action. She gets stuck trying to navigate and her good intentions are so fraught with perfectionism that she pigeon holes herself into inaction.

Likewise, a lot of people wanting to change their health try to think of the perfect weight loss plan before getting started. They map out exactly how many days they want to be active each week, where they will work out, the times of day that work for them to exercise and even how they will start a diet plan. Sounds great, right? Not so fast. Before you know it, there are so many preconditions necessary for exercise and eating well that it becomes difficult to get “all the ducks in a row.” Before you know it, broccoli is spoiling in the fridge and guilt is piling up about the tennis shoes that are still stowed in the front hall closet.

So, how do you get unstuck? How do you move forward? 

Stacy suggests thinking of a lighthouse. The light may be barely visible, but it still has the power to help boats navigate. Similarly, think about whatever inkling of a feeling you have about what you want to do or what you enjoy the most. It might not be crystal clear, but whatever it is, that is your lighthouse. For example, a woman might really love crafting (i.e. “her lighthouse”) but she doesn’t understand how that could correlate to a career. She was formerly a lawyer before becoming a stay-at-home mom. Stacy would encourage this woman to find the time, in small ways, to do more crafting. Over time, it may evolve into an unexpected path or it may make her a more joyous person and bring clarity to other parts of her life.

I encourage readers and personal training clients to think of their health, fitness and wellness in a similar vein. For example, what do you enjoy the most when it comes to exercise? Maybe instead of thinking about your “need” to hit the gym five times a week you can become more active simply by allowing yourself to do something you genuinely enjoy? Perhaps participating in a tennis league twice a week will be so fulfilling that you find yourself suddenly willing to drop by the gym and eat more healthy! Another example; if you absolutely hate kale, why force yourself to eat a kale salad just because you hear it’s a super food and feel like you should fit it into your diet? That’s only going to make you gag! Although I love me some crispy kale chips. Instead, try eating veggies like you enjoy them on a holiday or special occasion. Maybe this is enough to make you get creative about other ways to eat them (and perhaps more healthy ways?!). In short, we are better at caring for ourselves when we come up with a “lighthouse” or some activity we know deep down will fulfill us.

What do we do after we discover our lighthouse?

Rowboat

Stacy points out the obvious: we will never get to our lighthouse if we don’t step in the rowboat and start rowing! In the process of rowing, we actually have to turn around backwards in the boat. In other words, we have to temporarily forget about our lighthouse/large goal or vision and focus on the task of rowing. If we focus too much on the lighthouse we will never get to it. We must take action and row the boat.

Cheers to Memorial Weekend, WellnessWinz readers! Discover your lighthouse and start rowing soon!

Yours in health and wellness,

Maggie

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Gratitude: Why I Love My Thick Thighs

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In the spirit of Thanksgiving, I’m asking readers to reflect on the following two questions: “What is your favorite part of your body?” and “What is your least favorite part of your body?” Now, let’s assess our answers and what they mean to us, starting with a little bit of my personal story. Today, I will share what has been my greatest insecurity through the years…

If I had to answer the first question myself, I would probably say my hair. I love that I’ve never dyed it and that it falls straight no matter what I do to it (even though that’s annoying when I want it curled…ahem, wedding day hair disaster…it was one thick, knotted and stringy mess by the end of the night). I love that my hair is the exact same as my mother’s and father’s and that the combination of my espresso locks and deep brown eyes has caused strangers to ask if I’m related to one of my older brothers (who yes, could very well be my twin if not for the five-year age difference).

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If I had to answer the second question…well…that one’s even easier. Since I was little, I’ve always had thick thighs. Other little girls’ shorts would hang loosely around their spindly legs while mine would sometimes cling awkwardly or bunch up at the crotch. My inner thighs are no strangers to chafing.

I vividly remember sitting beside a friend in elementary school one day. She looked from her lap to mine and said “look how much bigger your legs are than mine.” I blushed. Another time, I was in a swimming pool during the evening. The underwater lights cast shadows to the pool’s floor. A friend commented that she was told she has “perfect legs” because there were several diamond-shaped gaps between them when pressed against one another. I looked to see if my legs had the same gaps….nope. No gaps. Thigh to thigh, I had Just one single inverted triangle shape from hips to toes.

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As I got older, I noticed that I didn’t feel comfortable wearing skirts as short as my peers. If anything hit above mid-thigh, I felt I looked bulky. I craved the long, lean look that so many other girls seemed to have. I wondered how come I couldn’t get that same look, no matter how hard I tried especially since I wasn’t overweight. I was athletic. It seemed my days in high school playing field hockey didn’t help my cause. Even my dad would comment at how my legs transformed during pre-season (in field hockey you’re basically in a squat position for the majority of the game…go figure). Dance team practice would kick off right after hockey season ended. I would pull tight black spandex pants up my legs and groan.

In spite of my insecurities, I never let my legs get me down for too long. I have always been proud of my athleticism and there is little I can do to change the fact that genetically, my body prefers to store fat down south rather than in my stomach. The thickness of my thighs has threatened to be my undoing, but I have been quite decisive that I will never let them make me too self-conscious. In fact, my husband even likes them. 🙂

Who cares if I’ve had a few stretch marks on my inner thighs since middle school? So what if I have a tad bit of cellulite at the very tops of them (even at my very leanest body fat levels)? My body is healthy and strong. For THAT, I give thanks. For THAT, I applaud my legs. They have carried me through several marathons, the deserts of Arizona, the ocean depths of the Bahamas, and nine different sports. How on earth could I despise them? They have given me everything. They have given me freedom and energy to engage with the world around me. Their strength may even be what cushioned and protected me from more severe injury during a potentially life-threatening accident.

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In moments when insecurities have crept in, I’ve noticed that I’m not as caring and considerate of others as I want to be. The times in life when I let myself get hung up about my appearance were also the times that I wasn’t very selfless or giving. I don’t know about you, but that’s the opposite of how I want to live. I want to strive to always love others with openness and unbridled affection.

Can you take something you DON’T love about yourself and see it as a benefit? How do you take your “deficit” and see the positives in it? Ultimately, our greatest strength can also leave blind spots and what we perceive as our greatest weakness can also be viewed from a different, more positive light.

During this upcoming holiday season, I challenge you to adopt an attitude of gratitude. If you do this, then you will be more prepared to give to others. By loving ourselves first, we are primed and ready to have a giving heart. Isn’t that what the holiday season – and life at large – is all about?

Happy Thanksgiving Week!

Yours in health and wellness,

Maggie

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Millennials; An Unhealthy Generation?

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The Millennial generation is more likely than their older peers to exercise. So, why is it that this generation is also more likely to engage in unhealthy behaviors? Here’s the inside scoop…
Millennials 2 Please do forgive me for my use of this image…I came across it and thought it was so wildly inappropriate and hilarious that I had to use it. Like….REALLY?!

According to Media Post, “Millennials and Gen Xers are more likely than Boomers and Matures to engage in unhealthy behaviors like unhealthy eating, drinking alcohol, and smoking to manage stress.” Also, when Millennials were polled on their perceived levels of stress, they reported an average ranking of 5.4 on a scale that considers a ranking of 3-4 to be healthy.

Possible Roots of the Millennials’ Stress:

Overeducated and Underutilized. 

This generation is often highly educated but may be underutilized or underemployed in the workplace, leading to lower feelings of professional accomplishment. The Millennials have suffered greatly since the 2008 American recession, with fewer opportunities for job promotions and transitions. Although they are gradually getting more established in their careers, there is little doubt that this dreamy, optimistic generation has suffered some major setbacks, challenging their personal feelings of competence and purpose.

“A.S.A.T.” 

MediaPost says this acronym means “always social, all the time.” Fair enough. Millennials check their smartphones 43 times a day! There is a newfound need for constant feedback and validation, which can be captured via social media interactions. Yet, in spite of constantly tuning into their peers and world happenings, Millennials seem dissatisfied. They place a higher value on in-person interactions. Thus, it has become a priority for some of them to focus on disconnecting (digitally) from time-to-time so that they can focus on quality, real connections.

Millennials 1It’s Natural. 

According to WebMD’s “Happiness Quiz,” younger people are typically less satisfied than older generations. One of WebMD’s quiz questions is about which age group is most happy. News Flash: I guessed it wrong. Apparently, it’s people over the age of 50 who are happiest! WebMD writes “A recent survey of more than 340,000 people showed overall feelings of well-being improve as people pass middle age. Negative emotions such as stress and anger decline after the early 20s, and people over 50 worry less than younger folks. Researchers say it may be as simple as this: With age comes increased wisdom and emotional intelligence.” Wait, you’re saying my sporatic emotional breakdowns are par for the course?! Hooray! 😉 

How Can Millennials Get Happier and Healthier?

Apparently, the following stress management techniques help this generation:

  • Exercising
  • Listening to Music
  • Spending Time with Friends
  • Eating (Hopefully not stress eating!)
  • Shopping

Millennials 3

So, ignore the social media apps on your smartphone and, instead, load up some new tunes into a playlist. Enjoy your music while you go on a jog or walk en route to meet a friend for a nice meal or a little shopping. All the birds with one stone. Perfect!! 😉

Yours in health and wellness,

Maggie wellnesswinz blue sea