During this (extended) time of “sheltering-in-place” in response to the Corona Virus Pandemic, lots of folks are going “stir-crazy”. Like globally. Divorce rates are up. Depression is setting in. Everyone apparently is baking. In the fallout, self-awareness has emerged as the skill of the decade. I am glad and can acknowledge that it was something I had to work to develop. Thankfully, there are some actions that one can take to get started on this journey now.
Self-awareness is the ability to objectively reflect and compare one’s actions to the internal standards and values. There is no blame or shame. Just the opportunity to live in alignment with the values you decide are important to you. The ability to remain objective is important as it is where you are able to provide your own approval and dismiss the judgments of others about how you look, love, or live your life. Your superpower as a sovereign being begins with self-awareness!
Some people are better at this than others. For years as a young adult, this was a struggle in that my self-awareness lacked objectivity. I would argue that pure objectivity is impossible, but what I was doing was really blaming others for when things did not turn out how I wanted them to. Feedback analysis was a useful tool for me and it forced me to acknowledge when I had lived in a way consistent with my internal beliefs. Eventually, I went on to do value alignments and really got to what was important to me–not what others had told me was or should be important. Nothing boosts your self-esteem like self-approval! And nothing helps you build that foundation like being self-aware.
The Man in the Mirror
Becoming self-aware connects you with your truest self. It is important because when we have a better understanding of ourselves, we are able to experience ourselves as unique and separate individuals. We are then empowered to make changes and to build on our areas of strength as well as identify areas where we would like to make improvements (University of Warwick). In experiencing ourselves as unique, we can build a positive self-image where our individuality is valued and appreciated for its uniqueness.
We are all multi-faceted and complex, layered, like onions, with experiences, feedback, patterns, and learned behaviors. According to Positive Psychology, self-awareness can be integral in learning about your desires and values, strengths and weaknesses, help you reach goals, learn or relearn behavior or thought patterns. It is in this intentional reflective process that you learn who you really are and can also work to overcome any challenges or limiting behaviors and beliefs.
3 Quick Action Steps
Here are three easy activities that you can do to start learning about yourself on a deeper level.
- Completing a Triggers worksheet that can help identity situations that may triggering for you. this can be really useful in uncovering past experiences or discovering hidden biases or beliefs. You can try one here.
- Completing a Life Goals worksheet. This can help a person who feels like they “spinning their wheels” or living a life void of purpose get motivated and visualize what working towards their goals looks like. Try this one!
- Try Feedback Analysis. This is an approach where when one undertakes a project or makes a decision, they record how the made the decision and their expectations. At the end of the implementation, they review their results with the expected results in order to evaluate whether or not they were successful and why or why not. This objective analysis is particularly useful for those who lack emotional intelligence and have an inability to see their role in successes or failures. This was method I started to employ when I became a teacher and it spilled over to how I look at personal decisions as well.
I hope that these resources can help you or someone you know develop self-awareness. It truly amazing how self-awareness can potentially enhance every experience in your life as it a tool to reflect, ground, evaluate, and make good decisions.
Bonus: Read Emotional Intelligence 2.0 by Jean Greaves and Travis Bradbury. It comes with a code for an assessment which can be really helpful!
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Emotions can bottle up inside you, but you don’t have to let them. You can master your thoughts, feelings, and emotions and learn to let them out in positive ways, so they don’t cause you stress and harm.
One of the best ways to improve your health and handle your emotions is by expressing your gratitude. Yes, really!
Ask yourself: What are you thankful for? Who matters in your life? Even when life may not be going as planned, there are still many things to be grateful for.
Give Your Gratitude Away
No matter how much you appreciate someone in your life, that person may not have any idea about how you feel. Rather than just assume they know your thoughts and feelings, go ahead and speak up. Tell them how you really feel and what’s in your heart.
See the smile? It feels good, doesn’t it? When you smile back, laugh, and even share tears of joy and love, it helps your heart, mind, and body thrive. It releases a flood of chemicals that your body just loves. It’s a “feel-good” thing to do. That’s true for both you and the receiver of your gratitude.
Maybe you’re grateful for something you have, as opposed to a person. Did you ever think about sending a thankful message to the company that makes the products you love? They probably hear all about customer complaints, but how much gratitude do they get for the work they’ve done to make lives better or more convenient? Give them some of your gratitude and you’ll spread joy all around!
If a person could do only one thing to increase their health and happiness, expressing gratitude might be it. Martin Seligman, a pioneer in the field of Positive Psychology, has remarked, “when we take time to notice the things that go right – it means we’re getting a lot of little rewards throughout the day” (BrainyQuote, n.d.).
Ways to Show Your Gratitude
Showing gratitude is something you can do quite easily and all it costs you is a little bit of time and effort.
Here are some ideas to get you started:
- Tell your loved ones you care for them.
- Hug a friend who’s hurting.
- Smile at a stranger.
- Write to a company whose product or service you really love.
- Make time to listen to someone who needs to talk.
- Spend some time out in nature, appreciating the beauty of creation.
- Volunteer your services or help someone in need.
How Does Gratitude Impact Mental Health?
“But I know that I spent a long time existing, and now I intend to live” – Sabaa Tahir
Stress does not have to control our lives when we feel and express gratitude regularly. There is no part of well-being that is untouched by gratitude, be that physical, mental, or social. Practicing gratitude is gaining a life-view of thankfulness. By appreciating ourselves, our dear ones, Nature, and the Almighty, we experience the purest form if all positive emotions. It helps us to realize that nothing is obvious and nothing is to be taken for granted – for it is the little things in life where our real joy lies.
Dr. Emmons, in his studies on the striking effects of gratitude on mental health revealed:
- Gratitude practices reduce cardiac diseases, inflammations, and neurodegeneration significantly
- Daily journaling and gratitude jars can help individuals fighting with depression, anxiety, and burnout
- Writing gratitude letters brings hope and evokes positivity in suicidal patients and those fighting terminal diseases
- Gratitude improves the sleep-wake cycle and enhances mood. It helps people with insomnia, substance abuse, and eating disorders.
A Take Home Message
Practicing gratitude is synonymous to expressing our feelings for others and ourselves. By simple words of love and praise, we not only make others feel good, but we also feel a lot better of ourselves and our lives. Gratitude is about feeling the right way, about the right things, and at the right time. It is inseparably linked with self-discipline and motivation. It may not give us instant relief from pain and stress, but it brings the feeling of control back to us.
By acknowledging and appreciating our assets, gratitude gives us the charge of our own lives. As Robin Sharma has beautifully put it:
“Gratitude drives happiness. Happiness boosts productivity. Productivity reveals mastery. And mastery inspires the world”.
When Healing and Nourishment are the Doctor Ordered!
I look at food and recipe blogs. I enjoy them. But more often than not, I am in a time-crunch; I am searching for a recipe fast. I need to prepare it even faster. Enter in my Easy Chicken Soup-in an instant (yes, InstaPot!)
Full disclosure: This is not a sponsored or affiliate post. I don’t even own the branded InstaPot. My little sister gave me an knock-off electric pressure cooker. I love pressure cooker (I call it the InstaNot) and I love my sister even more for the gift that gives!
To the recipe!
There is no real recipe.
I make this bad boy when I want to dose myself or family with a quick nourishing meal that keeps the cold and flu or “the blahs” away. It is not fancy; it is very typical. It is budget-friendly. Chicken soup has solid immune-boosting foods naturally, I help mine with a dose of turmeric and a pinch of ginger (not usually a curry blend. Although in a pinch I have and it was great!)
- Carrots
- Onions
- Celery
- Red or gold Potatoes (mostly so I don’t have to chop, but Russets will do fine)
- minced garlic (quite a bit)
- minced ginger (a wee bit)
- turmeric
- salt and pepper to taste
- a bouquet of herbs if you have it (I grow Rosemary and Basil so usually I through some in, Bay leaf if I have it!)
- broth (chicken or veggie but I have had to use beef–it was still great!)
- chicken (if it is not leftover, I use whatever I have–typically boneless, skinless thighs or tenders–once I used chicken fajita meat and yes, you guessed it–it was great!)
You put everything in the pressure cooker, quick cooking chicken on the top. Cook for about 15 minutes on high pressure cook. If you have a cooker that has a poultry setting you can use that one.
Note: This can easily be adjusted to crock pot or slow cooker. In the pressure cooker, I use about 4 cups of broth, I decrease it by a cup in the slow cooker. The pressure cooker needs the liquid to create the pressure and some will evaporate when it depressurizes.
That is it! A dose of vitamins and immune-boosting nutrients that can go from 0 to table in about 30 minutes with leftovers so you can do this any.night.of.the.week. BOOM! Tell that cold and flu to BACK UP OFF YOU!
Check out the other post with tips to keep the cold and flu at bay here!
Hope you and yours stay healthy!
What We All Should Know…I hope!
Good Hand Hygiene is Your Best Line of Defense Against Cold and Flu (and COVID-19) and Avoid Getting Sick by Keeping Your Distance
Hopefully, you and your family have mastered these two basics of health. But running a three-way tie behind them are easy and just as important!
Eat Plenty of Fresh Fruits and Vegetables
All systems of your body work best when they are properly fed. This includes your immune system. Stick to a mainly whole foods based diet that includes plenty of fresh fruits and vegetables. If you feel like you might be a little under the weather or suspect that you may have come into contact with someone sick, increasing your intake of Vitamin C may help as well. Eat a few citrus fruits. Broccoli, cauliflower, and kale are other great options.
Avoid eating processed foods. It takes a lot of time and effort to digest them and you don’t want to weigh your body down with extra work when that energy could be used to boost your immune system, keep you from getting sick, or help you get well sooner.
Get Some Exercise
In addition to eating well, get out there and get regular exercise. For best results, work out in the fresh air. Something as simple as a daily quick walk can help you stay well and strengthen your body. It has the added benefit of helping you to de-stress. I don’t have to tell you that you’re more likely to get sick when you are stressed out. Use daily exercise to destress and stay well. It will also help you with the last way to boost your immune system.
Make Time for Sleep
This last tip is easy to skip over, yet it is the most important one for most of us and the one that can give your immune system a great boost. It’s getting enough sleep. Make the time to get seven to eight hours of sleep each night. Practice good sleep hygiene. Don’t let the word scare you. It means turning off your phone and other screens a few hours before bed. Keep your bedroom calm, quiet, and at a temperature that encourages sleep. It also includes establishing and sticking to a bedtime routine. As an added bonus, you’ll feel more energized for everything else you have to do all day.
We all have times when we could use a little extra boost to our immune system. Cold and flu season are certainly part of that time, or the long winter weeks when we’re stuck inside in close quarters, our hygiene gives way to comfort and we are more likely to catch something. It’s also important anytime you board a plane for holiday travel or when your kids start school. The above are three simple things you can do daily to strengthen your immune system. Check out this quick video that has a bonus tip suitable for all!
Stay tuned! I will share some easy recipes that will boost your immune system and satisfy!
A Look at 3 “Bad-for-You” Foods
Media and the nutrition market is saturated with advice and guidelines on what NOT to eat.
But the truth is, with most things, moderation is required. Not total avoidance.
🧂 Myth #1: Salt is bad for you.
High amounts of salt have been linked to high blood pressure. But your body also needs salt! Proper transport of chemical and function of your muscles, like you heart, depend on adequate amounts of sodium.
As the Standard American Diet (aptly abbreviated SAD) has morphed into a diet full of saturated fats, additives, and larger portions, our diets have become overloaded on lots of different things. A lot of processed foods have a high amount of salt added to them, which over saturates the body with sodium. Coupled with increasingly sedentary lifestyles and genetic tendencies, excess sodium can be harmful.
Eating tweaks and increase in exercise can help you get the necessary sodium and stay in good health. Moderating your salt intake by eating whole foods is much more beneficial than attempting to cut salt entirely out of your diet.
🍳 Myth #2: Egg yolks are bad for you.
Egg yolks get a bad rep for being high in cholesterol. And a lot of weight-loss fads have included opting for egg whites and avoiding egg yolks. But egg yolks actually have a lot of protein and other nutrients that your body needs.
Studies have also shown that the link to higher cholesterol has been exaggerated. When a person is healthy and their naturally occurring cholesterol is within normal ranges, eating eggs will not unduly contribute to cardiovascular disease or stroke.
🥩 Myth #3: Red meat is bad for you.
As with so many things that we consume, red meat has been linked to an increased risk in cancer. While it is true, the red meat of today is different from the meat of 100, even just 50 years ago. The animals receive hormones, antibodies, and medicines. They graze on fields and grains that have been treated with pesticides and chemical. The plants themselves have often been genetically modified as well. However, red meat itself may have a bad rep for no good reason.
From an evolutionary perspective, humans most likely would not be who we are in terms of physical development and brain development, i.e.. intelligence, without the protein from meat consumption. Our bodies most efficiently extract needed proteins from meat. There are necessary and beneficial vitamins, minerals, and amino acid chains found only meat sources or they exist in concentrated amounts. For example:
- Vitamin B3 (niacin): 25% of the RDA, Vitamin B12 (cobalamin): 37% of the RDA (this vitamin is unattainable from plant foods), Vitamin B6 (pyridoxine): 18% of the RDA, Iron: 12% of the RDA (this is high-quality heme iron, which is absorbed much better than iron from plants), Zinc: 32% of the RDA, and Selenium: 24% of the RDA. Creatine and carnosine are amino acids found only in meat and deficiencies can impede muscle and brain function.
While overly processed or smoked red meats can carry certain compounds that may be detrimental to preventing cancerous cells, red meat in general – and in moderation – does not pose the risk that many fear. Again, simple swaps for grass-fed and hormone-free can reduce or eliminate the risks that are increasingly being tied to chemicals found in practices and not in the meat itself.
Eating a healthy, balanced diet, exercising regularly, avoiding tobacco products, and limiting alcohol consumption are much more important than cutting out red meat.
🔑 Moderation is the key!
Walking! All the Cool Kids Are Doing It!
If you haven’t exercised in a while, or are looking for something easy you can do every single day give walking a try. It’s perfect! It is low impact, easy, can go at your own pace, you don’t need any special equipment and you can start at the fitness level that you’re at.
If you are new to fitness , coming back after a long period of inactivity, or rejoining the ranks after recovery, listen to your body and get clearance from your physician. When you do, start by going for a 10 or 15 minute walk around the neighborhood and work your way up from there. If you’re already in great shape, walking with embellishments can provide an effective workout. You want to increase speed, incline, duration, or add some strength moves to up the ante.
If you’re like most of us, chances are you haven’t exercised consistently much since you got out of college and need to start small. Maybe your doctor suggested that you move around more, or maybe you just want to be proactive about your health and well-being. In either case, walking can be done any time you have available and it can be done anywhere–even at home without a treadmill!
Find a pair of comfortable shoes, put them on and go for a stroll through your neighborhood. You could also find a local park with a nice path you can walk on. If the weather doesn’t permit walking outside, head to your local mall and walk or hop on a treadmill.
You can even walk in place at home in front of your TV. Here’s a simple little idea to get you moving more. As you’re sitting on the couch at night watching TV, get up during commercial breaks and march in place until your favorite TV show comes back on. If you’re using a service like Netflix, make yourself walk in place for 10 minutes in between episodes. Or turn on the TV and challenge yourself to march in place during the entire show. Time will fly while you’re having fun watching TV and moving.
Speaking of having fun, going for a walk outside can be a lot of fun too. Mix up your route and walk in different areas of town, or visit different parks. Invite a friend to come along with you to walk. It’s always nice to have someone to talk to and having a walking buddy keeps you accountable. Last but not least, grab your phone or MP3 player and listen to music or audio books as you walk to make the time go by faster. There are podcast and walking groups, too. I belong one called Girl Trek.
The main thing is that you get out there, move around, and get some exercise in a way that’s gentle on your joints, your heart, and the rest of your body and that’s what walking will do for you. Just give it a try and see if you don’t start to feel better, happier, and stronger after a few weeks of regular walks.
Commit to three 15 minute walks this week! You can do it!
Also, please share strategies you use get moving and keep moving or your challenges to building a walking or fitness routine!
On the wings of Juneteenth and America’s Independence Day, I thought it a good time to dedicate the remainder of the month to being free. In the current politicized racial disharmony, freedom is being discussed as it means so many different things to so many different people. While I am not going to get into that aspect of the conversation here, I decided to ask those that know me and are on a journey like me to improve awareness and metrics pertaining to our health and fitness levels to consider the following: What bad habits are like shackles and are impeding your progress? Do you feel enslaved by salt, sugar, or fast food? Does your mind and negative self-talk oppress you? Is your relationship with food, exercise, or even healthcare professionals indicative of a need to change your perspective?
Emancipate yourselves from mental slavery.
Bob Marley
None but ourselves can free our minds.
We are generally harder to ourselves than others. Use this month to reflect on those things or habits that are holding you back. There is no time like the present to work towards liberation from any thing that no longer serves you–toxic relationships, bad habits, or even trauma.
We all have the power to be cycle-breakers. For me, recognizing the very unhealthy all-or-nothing mindset when it came to food AND reconciling that while my parents were good people who loved me, they did not do me any favors in how they shaped my views of food. Giving myself permission to change and still love and admire them went a long way in coming to view food as fuel and not as a reward or crutch.
Give yourself permission to do what is right for you, and set yourself free!
For most of us, the current state of the world is an unprecedented and uncertain time. The Covid-19 pandemic, racial struggles, and the financial strain of the closures are all taking a toll on the holistic well-being of the global citizenry. Collectively and as individuals, we are more aware of our health status, and many are seeking to improve it, protect it, or both!
From the comfort of your own home, you can use these well-intentioned moments to improve your health with a few small changes. I know, I know. You want to emerge from the cocoon that is quarantine like a glistening butterfly! Drop 25 pounds! Go from the couch to a 5k! But, small, doable, steps are the key to not only big changes but lasting changes! We are talking about improving the overall quality of life! The following five tips can be tackled one-at-a-time or all together for a sure-fire jumpstart to a healthier you!
- De-stress yourself-and enjoy it!
While activities like meditation, walking, or more rigorous exercise have all been common suggestions for reducing stress, simple but enjoyable pastimes like reading, listening to music, or stroking a pet are effective self-care strategies that can really pay off when it comes to soothing the systems of the body. Prolonged stress releases different chemicals and hormones in the body that have been linked to things including heart disease, stroke, hypertension, migraines, and obesity. These are common co-morbidity diseases that can be better managed or even prevented when stress levels are keep in check.
Tip: Tight on time? Spend a few minutes with your eyes closed. Take a deep breath in through your nose for a count of four, allowing the belly and chest to expand. Exhale through the nose to a count of four, pressing the air out from the belly. Repeat a few times in a moment. You can repeat as your schedule permits and before bed!
- Pass on the salt. Foods naturally have salt, or sodium, and if your diet includes frequent meals out or processed foods, it is likely that you are consuming too much sodium, which can increase blood pressure.
Tip: Swap the salt for flavorful salt-free seasoning blends and only use salt during meal preparation.
- Skip the added sugar. Much like salt, added sugar lurks everywhere. A common culprit of weight gain and contributor to sustained high blood glucose levels, reading labels and simple swaps can go long way.
Tip: Seems daunting? Swap one sugary drink a day with water and enjoy whole pieces of fruit instead of juices.
- Stretch it out. Taking a break at work to stretch or making sure you do so before and after exercise can prevent injury and maintain healthy range of motion of joints.
Tip: Not exercising that day? Find a natural time of day to limber up like when you are getting out of your car after your commute!
- Get more sleep! The strategy that dreams are made of! Adequate sleep is critical in allowing the body the chance to restore and rejuvenate itself. Sleep shortage has been linked to increased risk of heart attacks and strokes, regardless of weight, exercise, or other factors. An adult needs an average of 7 hours of shut-eye nightly.
Tip: A brief stretch and deep breathing can help balance hormones and relax you so that you can fall asleep faster.
These strategies can be easily and quickly added to your daily life despite all that is going on around us. The road to optimal health is not linear, or smooth. The thing to know and focus on is that it is never too late to maintain or to improve your quality of life by building healthy habits. You are worth the effort!
Leslie
Greetings and welcome to Fierce Fitness ATX!
I am a wife/mom/health and wellness enthusiast and constant student. I started my classes as a side hustle a few years ago. I have relied on my pursuits to keep me moderately healthy and in the wake of the Covid-19 pandemic, found myself wanting to really invest in myself and my health, and to help others to do the same. I hope to provide more than just workouts; I hope to share and build a community atmosphere of like-minded health seekers that are welcoming, nurturing, and supportive of each other.
This site, which will include a blog/vlog, free and premium content, and links to other sites, is the beginning of the community I hope to build, uplift, grow, and connect. It is borne out of my love and concern for the health and well-being of all and is predicated on the fact that we are on a journey, a continuum of becoming the best possible versions of ourselves.
Here, you will only find encouragement and acceptance. I offer no judgments, but will share affirmations and validations that you are enough and the desire to become healthier in whatever way you chose will be supported.
Here you will find the following:
- My personal triumphs and struggles regarding weight loss, improving health and fitness, goal-setting, and self-love and acceptance
- Posts within my lane (I am NOT a medical doctor but do have formal training and professional, quality expertise in some areas) including issues/research about public health, rehab after injury/sedentary periods, fitness, basic dietary information as it relates to improving health and fitness to name a few. Please check out my full bio here.
- Videos/links to workouts that may not be for everyone (please consult your physician before beginning any type of exercise program or dietary changes)
- Appropriate comments, questions, and thoughts of the community (those that are not in the vein of support or decency will be deleted)
I am excited for this site to be a connector in a larger community of health and wellness seekers! I look forward to learning and growing with each of you!
Leslie, Founder of Fierce Fitness ATX
Liberati Wellness 