Tag Archives: tips

How to Pick a Stellar Fitness Professional

Summer can be significant to fitness goals. 

When I started drafting this blog post early in the year, I never dreamed just how relevant it would become at the time it would publish.  Fitness is one of the aspects of life that was completely turned on its head for many people due to the various changes in lifestyle required in response to the COVID pandemic.

Finding personal connections with reliable fitness professionals was likely something that helped to support many people.  This could have positively influenced overall stress and peace of mind through the various unexpected interruptions and changes.  I’m glad we were able to connect with an ambitious entrepreneur in the fitness field who had launched a unique virtual model last year.

So, what matters most when picking a fitness professional?

As Kira, co-founder of Comfy Fitness reminds, it can be easy to spend more time with your personal trainer than your best friend.  So, make sure you like them.

Furthermore, this Huffington Post article reminds us to look for knowledge and expertise, but also a natural fit.  Also, to prioritize individual goals and working with someone who will provide the best motivation, inspiration, and comfort levels throughout the process.   An optimal location or schedule to match your daily habits and priorities can also be important.

Meanwhile, the American Council on Exercise (ACE), which is one of the leading training institutes for fitness professionals, suggests asking for references, consider specialties, and check for liability insurance.

Many gyms and trainers also offer a trial period.  If this isn’t clear in the business policies, be sure to ask.

It can also be great to vet them out on knowledge of medical conditions, particularly if you have one!  Although this may take a little time and trial and error to find, it could bridge the gap between mediocre or marginal and great success.

Finally, cost considerations are often relevant.  Although this shouldn’t be the final straw.  A good fitness coach that is a true fit for you may not come that easily.  However, avoiding overpayment without achieving the desired results should be the perspective here.

To wrap it up, some “quick and dirty tips” to choose a personal trainer are recorded and embedded within this blog post.

Bottomline; trust your gut for the final choice.

Photo credit(s):  Wellness Stock Shop

Ashley L Arnold, MBA, MPH is a lifestyle health educator and coach who supports clients to channel authority over their health, well-being, and overall vitality.  Offering health education approaches and 1-on-1 coaching modules, she gets them out of excess weeds of information and inconsistent practices that don’t get desired results.  Through helping people focus on the right applications paired with appropriate consideration for bio-individual facets, they become stronger, more confident self-advocates for their health.  Bottom line, they will surpass challenges, embrace healthful living with ease, and, best of all, feel a greater sense of empowerment and more energy!

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.

How to Boost Your Health as a Busy Working Mom

Do you struggle as a busy working mom?  It may seem hard to maintain balance and keep health a priority.

According to the Pew Research Center, mothers are spending more time in the labor force, as compared to prior generations, and many of them report feeling a lot of pressure to find an appropriate balance between their roles as a professional and a parent (2019).

This study summary, published in the Journal of Happiness Studies, honed in on psychological factors related to working mothers.  The researchers concluded that the mother’s sense of well-being dropped when feelings of inadequacy, pressures, or less social connectedness were present (2017).

Some of these feelings could easily arise when a sense of balance is challenged and schedules feel hectic or erratic.  Furthermore, this could lead to overwhelm and be emotional taxing which can increase adverse stress levels.  Also, it could inadvertently put positive self-care and health on the back-burner.

Three ways to bring about a little calm to the chaos and, therefore, recenter focus on balance and good health could include the following;

Establish an iterative routine – Routines can help to keep various facets on the priority list.  They are great when they are realistic.  However, chances are pretty high that, as a busy working mom, there will be the need to incorporate a little flexibility.  Therefore, planning various buffer time or blocking off a few extra time slots in the calendar can help to plan for unexpected interruptions.

Create a personal wellness zone – This is a tactic used in workplace wellness and some may be the lucky ones with access to these companies that provide wellness zones.  However, others may be working from home or amid of work-related travel.  Therefore, a little creativity to set up a tailored wellness zone may be necessary.  This could include designating a place for meditation, finding a quiet area for napping, or structuring a space for a workout.

Leave time to wind down – Sleep is one of the most significant factors in human health.  Yet, it can be easily disrupted as a person’s anxiety levels increase.  Similar to elevated and adverse stress levels, inadequate sleep can wreak havoc on the human body and lead to feeling pretty crumby.  Also, depending on the age of children, there may be uncontrollable disruptions.  Emphasizing good quality sleep when possible can be well-worth the priority.  Finding ways to wind down can help ensure that sleep and times of rest are both adequate and more relevant in quality.

Other tips and tricks to find greater balance and boost health include the following:

  • Prioritize family communication
  • Carefully delegate tasks and to do’s
  • Spend time in nature
  • Leave time for creative thought
  • Use a journal
  • Incorporate mindfulness approaches

Finally, this Thrive Global article, 21 Productivity Hacks for Working Moms, provided a pretty fantastic list of suggestions to help simplify while also getting a lot of things done.

Sense of accomplishment from and contributions made to work can be significant intrinsic motivators as well.  Finding a good balance between this role and other responsibilities, such as that of a parent, can be supportive of good overall health and well-being.

Photo credit(s):  Sue Zeng on Unsplash

Ashley L Arnold, MBA, MPH is a lifestyle health educator and coach who supports clients to channel authority over their health, well-being, and overall vitality.  Offering health education approaches and 1-on-1 coaching modules, she gets them out of excess weeds of information and inconsistent practices that don’t get desired results.  Through helping people focus on the right applications paired with appropriate consideration for bio-individual facets, they become stronger, more confident self-advocates for their health.  Bottom line, they will surpass challenges, embrace healthful living with ease, and, best of all, feel a greater sense of empowerment and more energy!

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.

5 Ways Good Wellness Helps to Optimize Your Productivity

There are some compelling connections between good wellness and your overall productivity.

Whether you are a business owner, employee, freelancer, or stay-at-home parent, taking these associations into account may be of significant help to reap certain rewards.  Honing in on good wellness in support of personal productivity can be great for the following:

  • Help you to get things done
  • Contribute to meaningful progress towards your goals
  • Ultimately, lead to a more flawless journey from point A to B when it comes to your Achievements, Desired Outcomes, and other areas of Success

Implementers of workplace wellness offerings have been rather keen on this for years.  Studies on these programs have observed improvements in various productivity measures across the workforce population that were enrolled.  Also, positive changes were shown in both people considered healthy and sick, such as those with at least one chronic health condition.

As an individual, a proactive approach to wellness is certainly an area to consider for both personal health outcomes and productivity-related results.

Poorer health may interfere with the ability to function well.  Furthermore, it can result in certain limitations.  Although not all health conditions are within our immediate control, engaging in wellness programs and activities can help to prevent certain impairments in our health and well-being.

5 ways that good health and wellness can influence productivity include the following;

  1. Improved mental clarity and focus.  People who are in good or better health tend to comment that they also feel better mentally.  Also, certain activities and habits, such as physical activity, meditation, getting sufficient sleep, and eating well can help out our internal biochemistry and the brain which can lead to better memory, executive functioning, and overall cognition.
  2. Stress-reduction and reduced burnout.  Wellness can also support people to learn coping mechanisms for when life puts on the pressure, especially considering that many people are juggling to maintain a good balance across priorities.  The American Institute of Stress has been monitoring facets related to the onset of stress, including work-related factors.  High-stress levels may lead to missed days at work, less focus while completing tasks, and a poorer outlook.  Many health-related activities lead to reduced stress levels.
  3. Greater levels of happiness.  Although complex, research suggests that “happy workers” feel more satisfied and are more productive.  The exact path leading to someone’s happiness includes several factors, however, people participating in various health related-activities and wellness programs report a greater sense of well-being including overall happiness and a favorable outlook on life.  Furthermore, more engagement in healthy activities may also reduce loneliness.
  4. Enhanced motivation and well-being.  Health and wellness as a whole is a great area to plan, work for, track, and achieve goals.  The function of this alone can encourage positive motivation which can have a bit of an amplification effect for other aspects of both productivity and positive well-being.
  5. Fewer unplanned interruptions due to illness.  Better immune health can serve as a catalyst to avoid the onset of illnesses or, at least, reduce the severity.  Certain good health practices can help to take a proactive approach to protect and boost the immune system.

Habits such as nourishing the body through good food, taking breaks for physical activity and social time, leaving time for creativity or creative thought, and getting enough quality sleep are all areas that make up “good wellness”.  A more comprehensive list of suggestions is included in a Thrive Global article focused on correlations between well-being and higher performance.

Photo credit(s):  krisna iv on Unsplash

Ashley L Arnold, MBA, MPH is a lifestyle health educator and coach who supports clients to channel authority over their health, well-being, and overall vitality.  Offering health education approaches and 1-on-1 coaching modules, she gets them out of excess weeds of information and inconsistent practices that don’t get desired results.  Through helping people focus on the right applications paired with appropriate consideration for bio-individual facets, they become stronger, more confident self-advocates for their health.  Bottom line, they will surpass challenges, embrace healthful living with ease, and, best of all, feel a greater sense of empowerment and more energy!

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.

References:

American Institute of Stress, The (n.d.).  Workplace Stress.  Retrieved from https://www.stress.org/workplace-stress.

Gubler, T., Larkin, I., and Pierce, L. (2017, Dec 19).  Doing Well by Making Well: The Impact of Corporate Wellness Programs on Employee Productivity.  Management Science, 64(11), 4967-4987.

Harvard Health Publishing, Harvard Medical School (2020, Jan 29).  12 Ways to Keep Your Brain Young.  Retrieved from https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young.

Krause, W. (2017, May 7).  Wellbeing is Correlated to Higher Performance.  Thrive Global.  Retrieved from https://medium.com/thrive-global/why-well-being-has-everything-to-do-with-productivity-bc89ecc09959.

Peiró, J. M., Kozusznik, M. W., Rodríguez-Molina, I., and Tordera, N. (2019).  The Happy-Productive Worker Model and Beyond: Patterns of Wellbeing and Performance at Work. International Journal of Environmental Research and Public Health16(3), 479.

Raghupathi, W. and Raghupathi, V.  (2018, Mar).  An Empirical Study of Chronic Diseases in the United States:  A Visual Analytics Approach to Public Health.  International Journal of Environmental Research and Public Health, 15(3), 431.

Nichols, H. (2018, Jan 10).  How to Boost Your Brain.  Medical News Today.  Retrieved from https://www.medicalnewstoday.com/articles/320576.php#1.

A Wellness Journal for Your Best, Healthy Life

A wellness journal can be important in achieving your goals.

The use of a journal can help to Clear the mind, allow for Self-reflection and Emotional expression, Provide accountability, Reduce stress, and improve overall Problem-solving.  It can be supportive of personal growth and may lead to a greater sense of empowerment in one’s life.

It is also considered an inexpensive form of self-care!

Writing therapy with the use of a journal has been used in a range of scenarios related to overall health and wellness.  Essentially what can make journaling supportive to health is when it is leveraged in a concerted way.  More on this can be found through PositivePsychology.com under “writing therapy”.  Also, a brief synopsis on the history of journal writing as a form of therapy is available from the Center for Journal Therapy.

In scientific studies, various associations between creative expression and health outcomes have been observed.

Self-reflection exercises, such as those that can be applied through the use of a journal, have been used to support people in overcoming grief or trauma.  The rationale behind this is that expressive writing can help people to acknowledge traumatic events, organize thoughts, and, then, help them to make sense of things.  Essentially, it is a way to learn from the experience and move forward.  Experts in this area point out the need to find the right amount of time spent on journaling vs. over-reliance on the tool which could result in rumination.

Studies that have focused on people with chronic health conditions have shown improvements in overall well-being even if the act of journaling was only once a week.  Furthermore, there has been some evidence to suggest the simple act of using a journal can boost the immune system and, therefore, benefit health overall.  This could have been a bi-product resulting from stress reduction.

Improving immune health is especially relevant when health conditions have been diagnosed.  

For general wellness and personal growth, journals can be used to create healthy habits.  A few ways in which a journal is supportive for goal setting and forming habits include;

  • Definition and visualization of goals
  • Organization of information and supportive details
  • A catalyst to plan necessary steps and your time
  • Leverage of self-accountability and check-ins

Furthermore, the use of a journal can be a great way to notice patterns in your behavior and possible triggers that throw you off track.

When incorporating health and wellness into your journal, you can also use sections to monitor Food and Water intake, Sleep or fatigue, Exercise, Self-care, and factors or symptoms associated with a health condition.

Using a wellness journal is not only a good way to plan out your favorite healthy activities, but also to draft and track other personal goals, such as those related to Productivity, Altruism or Volunteerism, and/or Relationships.

In my wellness practice, I leverage a symptoms journal approach that also incorporates factors related to well-being.  It never ceases to amaze me how quickly participants will notice something they hadn’t before completing the journaling exercise.  Recently, I added a simple journal tool for general health and wellness.  It is conveniently named Live Your Best, Healthy Life!

Photo credit(s):  Wellness Stock Shop

Ashley L Arnold, MBA, MPH is a lifestyle health educator and coach who supports clients to channel authority over their health, well-being, and overall vitality.  Offering health education approaches and 1-on-1 coaching modules, she gets them out of excess weeds of information and inconsistent practices that don’t get desired results.  Through helping people focus on the right applications paired with appropriate consideration for bio-individual facets, they become stronger, more confident self-advocates for their health.  Bottom line, they will surpass challenges, embrace healthful living with ease, and, best of all, feel a greater sense of empowerment and more energy!

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.

Sources:

Ackerman, C.E.  (2019, Nov 20).  Writing Therapy:  Using a Pen and Paper to Enhance Personal Growth.  PositivePsychology.com.  Retrieved from https://positivepsychology.com/writing-therapy/.

Baikie, K.A. and Wilhelm, K.  (2005, Sep).  Emotional and Physical Health Benefits of Expressive Writing.  Advances in Psychiatric Treatment, 11(5), 338-346.

Center for Journal Therapy  (n.d.).  A Brief History of Journal Writing.  Retrieved from https://journaltherapy.com/get-training/short-program-journal-to-the-self/journal-to-the-self/journal-writing-history/.

Murray, B.  (2002, Jun).  Writing to Heal:  By Helping People Manage and Learn from Negative Experiences, Writing Strengthens Their Immune Systems As Well As Their Minds.  American Psychological Association, Monitor on Psychology, 33(6), 54.

O’Connor, M.  (n.d.).  Evidence of the Healing Power of Expressive Writing.  The Foundation for Art and Healing, The UnLonely Project.  Retrieved from https://artandhealing.org/evidence-of-the-healing-power-of-expressive-writing/.

Pennebaker, J. W. and Smyth, J.M.  (2016).  Opening Up by Writing it Down:  How Expressive Writing Improves Health and Eases Emotional Pain, (3rd edition), New York, NY:  The Guilford Press.

Smyth, J.M., Stone, A.A., Hurewitz, A., and Kaell, A.  (1999, Apr 14).  Effects of Writing About Stressful Experiences on Symptom Reduction in Patients with Asthma or Rheumatoid Arthritis:  A Randomized Trial.  Journal of American Medical Association, 281(14), 1304-09.

  1. Time to reflect, write and create. The Happy Planner®️ Guided Journal with help you take a look into who you are, where you want to go and goals you want to achieve!

What Are Superfoods and How Can They Help You

You may be hearing about “new superfoods” this year.

What does this mean and how can you fit this information into a realistic plan for health and wellness?  (Hint, see below for 3 tried and true tips).

Essentially the term “superfood” is not necessarily one that is scientific but may still be relevant to consider with identifying food sources that are packed with nutrients.

“Superfood” is indicative of a food source and the compounds within it that have been linked to certain health benefits or the prevention of adverse health conditions.  Many of these foods are derived from plant-based sources, although not all.

You will likely hear about the power of these foods concerning a range of health topics including, but not limited to the following:

  • weight loss
  • reversing or preventing cognitive impairments and our overall brain health
  • help in mental and emotional wellness, such as conditions like depression
  • overall health of the gut
  • stress reduction

The health benefits from these foods may include reducing excess inflammation and adverse oxidative stress which are two key factors involved in the discussion of chronic health conditions.  This is also a key reason for the emphasis on these “superfoods” when it comes to your health outcomes.

It seems that each year there is a new list of hot topic food options that can apply to your health and wellness but may also be trendy and, therefore, will show up in restaurants or product offerings.  This is not necessarily a bad thing, but something to be aware of as an empowered health consumer.

So, what are a few of these “2020 superfoods” that you may be hearing more about this year?

In somewhat of a continuation from recent years past, you will be hearing and learning more about fermented foods, seaweeds and algae, and seeds that are both edible and carry significant nutritional benefits.  Furthermore, food sources that may aid in your digestive health such as those with prebiotics, fiber, or digestive bitters.

A term that you may hear and could be new to you is “nervines” which are adaptogenic herbs supportive of your nervous system or are “neuroprotective”.  Nervines can also influence hormone regulation so can be important in many health-related conditions.  Also, these food sources may be good to include in your health plan for approaches to stress.

One of my all-time favorite companies for herbs, spices, teas, and essential oils is Mountain Rose Herbs.  They break down Understanding Nervines and Adaptogens in their blog.  Furthermore, Healthline, a leading source for consumer information related to health and wellness, also provides an overview of Adaptogenic Herbs.

Then, of course, there are the tried and true options such as berries, avocados, beets, dark leafy greens and microgreens, mushrooms, and fatty fish like salmon or sardines.  An important attribute to many of these foods is the rich pigments (i.e. color) of the food.  In natural foods, color is often indicative of nutrients critical to human health.

So how can you make sense of the term “superfood” used in media and marketing?

According to the leading global consulting firm, Accenture, consumers are changing to be more health-conscious and aware.  Also, the emphasis on personalized approaches to diet and nutrition is growing.

As a health and wellness professional myself, it is an exciting trend to observe.  Yet, it is also one to monitor for quality and overall relevance of the information.  As alluded to above, there is an intersect of science and marketing with the term “superfood”.  However, there are certainly ways to remain clued in and empowered as a health consumer.

In closing, 3 simple, tried and true approaches to include superfoods in your health and wellness are:

  • Eat colorful foods in variety
  • Incorporate nutrient-dense foods into snacking
  • Include herbs and spices in food preparation and cooking

If you simply start with and focus on these 3 tactics, you will undoubtedly be at an advantage when it comes to living most healthful and well.

Photo credit(s):  Ella Olsson on Unsplash

Ashley L Arnold, MBA, MPH is a lifestyle health educator and coach who supports clients to channel authority over their health, well-being, and overall vitality.  Offering health education approaches and 1-on-1 coaching modules, she gets them out of excess weeds of information and inconsistent practices that don’t get desired results.  Through helping people focus on the right applications paired with appropriate consideration for bio-individual facets, they become stronger, more confident self-advocates for their health.  Bottom line, they will surpass challenges, embrace healthful living with ease, and, best of all, feel a greater sense of empowerment and more energy!

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.