Fitness Friday 05.20 – Mental Health Edition

May is Mental Health Awareness Month, which I found to be pretty fitting as I’ve had a rollercoaster of anxiety, stress and mixed emotions, this month, about everything happening in our world as time continues to go on — and a few friends I’ve spoken to as well are feeling the same, anxious about doing things we used to never think twice about.

This past week has been tough. I’ve cried a bunch, dealt with my hamster wheel of thoughts and chest pains brought on by my anxiety. Even with all of that I’ve made sure to maintain one thing to help stay physically sound — my workout routine.  I’ve even started to do some virtual yoga with some friends on a weekly basis which has been a nice transition into different physical challenges and focused mental breaks.In the midst of my tough week, I stumbled upon a LIVE White House Press Conference, which I don’t tend to watch normally, but I figured I would give a listen. Not long into the conference they transitioned to speaking about the mental health risks and had a Doctor speak about how these stay-at-home orders have and will affect mental health (Start watching at 31:52 – with limited Trump speaking). Her words, echoed fears that I’ve faced with slow interactions of getting back to ‘normal’ — I’ve feared that my anxiety is going to be amplified to the point that I may need to take medicine to just do everyday things, like traveling or visiting with friends/family — medicine is something I personally try to avoid, but understand it helps many people and glad that people utilize it to manage their stress/anxiety. I’ve feared that some of us might come out worse, than we went in, that maybe we won’t all be okay right away.

So if you’ve been struggling like me, I wanted to share some tips from the CDC for mental health, and specifically for mental health awareness month:

• PAUSE. Breathe, notice how you feel.
• TAKE BREAKS from COVID-19 news/information
• MAKE TIME to sleep and exercise
• REACH OUT and stay connected
• SEEK HELP if overwhelmed or unsafe

Click here to see more how to manage stress from the CDC.

I would like to add, another way of seeking helping, it’s to talk about how you’re feeling with trusted family and friends. I’ve found that just sharing that I’ve feeling anxious and not great, takes those feelings out a bit, so they aren’t just pent up inside of me. The state of Ohio has started to open things up, and the walls are starting to come down, which has led us to face how we even just interact with some family that has caused some doubts, questions and unsure feelings.

I hope these 60+ days of ‘quarantine’ don’t lead to an ever life changing bout of increased anxiety for myself or others, but we just have to remember to take care of ourselves and listen to our bodies and minds when we’re not feeling okay. Stress and anxiety can really affect our physical state without us knowing — so pause and check-in with yourself and even others.

For more resources check out the these Mindfulness Tools from Kevin Love and Headspace, Inspirational Instagram Feed, Mental Health America, Stress and Coping Resource from the CDC

Fitness Friday 03.20

Hey Fitness Bees! How are we holding up? It’s almost one full week down of this quarantine — have you totally rocked your fitness routine or have you completely stumped it? Last week when all the news started changing within 48-hours and schools started closing, my gym proactively closed for the same amount of time. I figured if anything, at least we will be able to workout and stay healthy!

Needless to say, I was selfishly upset, angry and super bummed — I was doing SO good staying in a routine with my workouts, getting my days checked off each week, while also sticking to a good routine with my food and nutrition. And now, that was going to get thrown away with 3-easy weeks of no workouts… and later to become quarantined and even working from home. Anyone else feel the same way?
But, here’s the thing. I quickly changed that attitude into a mindset that I wasn’t going to let this 3-week (at a minimum) quarantine throw off my workout routine and all the progress I’ve made in the last 4-months. Sure, it’s going to change and look a little different and will be an adjustment — but I told myself I’m going to stay committed to getting my four workouts in each week. To help this first week, my coach and trainer has been INCREDIBLE and posting workouts every day, the first one ‘Corona FREE Body Weight Workout‘ was also clutch and I’ve been sore since Monday from it! This is definitely going to be a go-to for the next few weeks.

Day 1 of being home and got my first workout in. @ClevelandFitnes #turning30withcorona #coronafitness pic.twitter.com/dQOlRUMKQX

— Em Marie (@mmariebee) March 16, 2020

I’m also hoping to incorporate a few runs into the mix — of course, when weather permits. We are also making sure to get out almost each day to get Moz on a few walks. However, I’ve also come to realize and will again be faced with more fitness goal road bumps. I imagine and know that the two races we have planned in April will most likely get cancelled or rescheduled… meaning I’m again being pushed back from a few of my other 2020 Fitness goals that I felt like I was easily crushing.

It has been easier to get outside with Moz after I’ve gotten my work done by just walking downstairs — no commute home, no stops at the store, not to mention I’m ready for some fresh air! I’ve also been able to incorporate and be a little more flexible with my workouts, squeezing them in during lunch or late afternoon to adjust around work.

So, as a lot of us are feeling knocked down, we have to jump back up and push through stronger and focus on the positive, while taking care of our minds and bodies. We got this!

Monday Challenge

After some last minute shopping this past weekend, one thing became VERY evident. There were very few happy or friendly people shopping… yes stores were packed and it was hard to maneuver, many people wouldn’t even look at you or say “excuse me” – no eye contact just moving around and pushing past one another, looking exhausted in line or annoyed with the rest of the world.  That isn’t very holly or jolly is it? Hardly.

Luckily I encountered two friendly folks over my weekend shopping, but only because I wasn’t afraid to make conversation or acknowledge them – it was refreshing to exchange kind words with a send off of “Merry Christmas!”
I was reminded early in the Christmas season, that we are often discouraged to say ‘Merry Christmas’ in fear of offending someone or political affiliations.  But when you listen to any classic song Christmas and Christ are all over them .  So I have made it a point to say Merry Christmas as much as possible.

So here is my challenge to all of you, over the next four days; say Merry Christmas to as many people as you can, in passing, at the store, over social media – share the love! Even easier yet, just look at a stranger smile and say hello.

Hello and Merry Christmas!

Wednesday Reminders – Life

My daily quote box in my office inspired me once again:

Sometimes our goals are life related but often times they’re work, or school related; which can lead to hard and negative situations that can so easily get us down or set us back, it’s only human nature.  It’s true at times that negatives/set backs can push us forward and make us work harder. But I think more importantly than the negative; we as humans often forget about the positive (guilty) which I think at times so much harder to be cognizant of.  As the quote above reminds us that life needs to be enjoyed before our goals can truly be rewarded.  To put the icing on the cake, I read another perfectly fitting and great reminder scrolling through my instagram feed last night, @alexajeanfitness posted;

“It’s easy to fall into the trap of replaying negative situations from the day that you wish you’d handled differently. Regardless of how badly the day went, the best thing to do is avoid that pessimistic spiral of negative self-talk because it will only create more stress. Remember to take some time to reflect on the positive moments of the day and celebrate the successes, even if they were few and far between.”

Yes! I did this all day yesterday, replayed a conversation that I wish hadn’t happened, and I wish I’d responded differently towards – and I read this and realized that the entire day I was grumpy and miserable and stressed because all I focused on was the negative. We need to remember to reflect and talk about the positives; and not in a coincidental way (my mom did that yesterday.)

So this morning I finally got a good laugh to snap me out of my grumpy funk, all at B’s expense but it was so needed, so thank you B ❤

I am owning situations, I am owning my actions and I am going to start talking about the positives and start enjoying life beyond my goals. Happy Wednesday!