Category: Kevins Picks

Holiday Cheer!

It’s the most wonderful time of the year!  Everyone is wearing red and green, many of us are flocking to the stores (or Amazon) to buy gifts, and decorations are everywhere.  The holidays are here!

However, for some of us, the holiday time can be stressful.  We must think about hosting parties, buying gifts, and balancing our professional and social lives.  In addition, some of us might not have a big family or social group, so loneliness and isolation can be a concern.  It might seem that everything is happy go lucky, but some of us might be struggling.  We could use some support from our peers.

To make this a wonderful time of year for everyone, try these tips below to spread some cheer to your coworkers, friends, and family.  A small gesture of kindness can go a long way to making someone feel better. 

Give to your coworkers.    You see your coworkers everyday and interact with them.  They know about your life and your ups and downs.  A small gift such as coffee, lunch, or even a compliment goes a long way.  It will make their day and seeing their gratitude will make yours as well.

Take a moment to create a human (or furry) connection.  We can get so busy with work and life that we forget to connect with those who mean the most to us.  If you haven’t called a friend or talked to a family member in a while, see if you can find time to let them know you’re thinking about them.  Personally, my dogs are always looking to connect with me, so I find time to let them know I appreciate them with treats and belly rubs.

Smile more.  I’ve been told that I have a serious face when I’m concentrating, but in fact I’m smiling and happy go lucky inside.  I’m just so focused that it seems like I’m scowling.  Smiling releases endorphins and makes you much more approachable and likable.  Even if you’re passing by a stranger, a small smile can brighten someone’s day.   And most importantly, yours!

Spread “good gossip”.  We all know what bad gossip is.  At times we can be judgmental and criticize others for their wrongdoing.  “Good gossip” is the opposite, as we’re acknowledging the good and positive actions of others.  When word goes around and people hear good gossip about themselves, it can raise spirits and boost morale in the workplace.

I wish you all a happy, healthy, and safe holiday and New Year.  See you in 2023!

Family Gatherings

Gobble gobble and Happy November!  We all know that special holiday is coming up.  It’s the holiday with orange pumpkins, cold weather, and plenty of desserts to go around.  Yes, you guessed it!  It’s Thanksgiving! 

To me, Thanksgiving is all about spending time with people you love, sharing delicious food, and making special memories with great company.   If you’re looking to enjoy this holiday to the fullest, the tips below should help make this Thanksgiving a memorable one.  Just don’t forget the peach cobbler and mashed potatoes when you visit your in laws! 

• Put electronics away. It’s very easy to get distracted with the news, social media, and the most current football scores.  These distractions can prevent us from being truly present with the people we care about the most.  So, instead of looking down at your phone, look at the person right in front of you.  Talk to them and observe their body language.  Listen to their words deeply.  Being with them fully will make your interactions much more meaningful.   
• Express your gratitude: At times we can take people for granted.  For example, our parents are only a phone call away, yet we can get lost in our lives and forget to tell them how much we appreciate their support.  Tell your loved ones that you care about them and if there is someone you haven’t spoken to in a while, let them know you’re thinking about them.  Small words can go a long way to make someone feel loved and appreciated.

• Everyone matters. Yes, EVERYONE matters!  Whether it’s your distant relative from the east coast or a cousin you haven’t seen in a while, make that person feel welcome and at home.  A simple “how are you” or “what’s new” can help build bridges and connect you both.  In addition, my dogs (I have 3!) mean the world to me, even if they’re not human.  Furry pets are always there for us, so everyone in your extended family should receive love.
• Sweets and carbs in moderation: Eating lots of carbs can lead to a bigger waistline, so it’s all about moderation.  I’m not saying to cut them out completely but enjoy them without overindulging.  Have a small bite and then try to stick to other foods that aren’t super high in carbs.  In addition, if you have too many carbs, you may start to feel sleepy and tired, and you won’t be your best when you’re playing Pictionary and Scrabble against your family and friends.

I hope you all have a great Thanksgiving and take some time for yourself to recharge and reconnect.  

Walktober

Happy October!  Can you believe we are already in the Fall?  The leaves are starting to change color and the weather is (finally!) becoming cooler.

With the temperatures dropping, now is the time to enjoy the outdoors before it gets too hot.  One of the best things to increase our physical activity without going to the gym is walking!  Walking has tremendous benefits, which include improving your cardiovascular endurance, reducing stress, while simultaneously energizing your mind and body. 

Throughout life I’ve come to think back to this quote, and it still resonates with me to this day.  Life can throw obstacles in our path, and it might seem like we’re constantly on the grind trying to survive.  Sometimes we can feel overwhelmed and frustrated because life doesn’t go our way.  Like difficult events, rain is normally associated with sadness, grief, or despair.  The challenges and obstacles in life, like the rain, can seem like it pours and pours without end in sight.  Sometimes it seems like we can’t even catch a break when we’re pushed to our limits. 

Although we can’t change life’s events, one thing that we can change is our outlook on life and adopt an attitude of gratitude.  Gratitude is a positive emotion in which we express thankfulness and being appreciative to life’s events, even during difficult times.  Studies show that practicing gratitude can help people feel positive emotions, savor good experiences, and build strong relationships.  

If we look at the rain and our perspective, we can adopt gratitude with our perception of rain and our association with it.  For example, the sound of rain is peaceful and therapeutic.  Rain is essential for supplying water and feeding plants, so it’s a natural part of existence.  And finally, we know that if it does rain, the sun will eventually burst from the clouds, and afterwards a beautiful rainbow will form.

Below are some tips on how to practice gratitude daily.  Just know that a little practice can go a long way to shifting how we think and feel.

Start a gratitude journal: 

One of the easiest ways to start a gratitude practice is to create a gratitude journal.  You can have prompts such as what went well today, name 3 things you’re grateful for, or who in your life can you express gratitude towards?  Writing it down will help you remember what you already have, and what we already have is more than enough.

Reframe difficult events and find opportunities for growth: 

I don’t disagree that life is hard and difficult at times.  However, I’ve noticed that I’ve personally grown the most during challenges.  Whether it was graduating college, buying my first home, or learning how to play a new sport, all of these events shaped me to who I am today.  Consequently, think about an event that has given you discomfort and see if you can find a learning lesson from it.

Express gratitude to others: 

Finally, research shows that when we express gratitude towards others, both you and the person demonstrate positive emotions and feelings.  Doing small gestures such as telling someone why you’re thankful for them or giving someone a genuine compliment will do wonders to making someone feel good.

I wish everyone a great day and I’m thankful you are reading this!

Practicing Gratitude

When I was in college, I was walking across from a bulletin board, and something caught my eye.  Normally I would continue to walk, but something told me to move closer.  What caught my eye was a picture of someone holding an umbrella in a thunderstorm.  The caption underneath read “Life is 10% what happens to you and 90% what you make of it.” 

Throughout life I’ve come to think back to this quote, and it still resonates with me to this day.  Life can throw obstacles in our path, and it might seem like we’re constantly on the grind trying to survive.  Sometimes we can feel overwhelmed and frustrated because life doesn’t go our way.  Like difficult events, rain is normally associated with sadness, grief, or despair.  The challenges and obstacles in life, like the rain, can seem like it pours and pours without end in sight.  Sometimes it seems like we can’t even catch a break when we’re pushed to our limits. 

Although we can’t change life’s events, one thing that we can change is our outlook on life and adopt an attitude of gratitude.  Gratitude is a positive emotion in which we express thankfulness and being appreciative to life’s events, even during difficult times.  Studies show that practicing gratitude can help people feel positive emotions, savor good experiences, and build strong relationships.  

If we look at the rain and our perspective, we can adopt gratitude with our perception of rain and our association with it.  For example, the sound of rain is peaceful and therapeutic.  Rain is essential for supplying water and feeding plants, so it’s a natural part of existence.  And finally, we know that if it does rain, the sun will eventually burst from the clouds, and afterwards a beautiful rainbow will form.

Below are some tips on how to practice gratitude daily.  Just know that a little practice can go a long way to shifting how we think and feel.

Start a gratitude journal: 

One of the easiest ways to start a gratitude practice is to create a gratitude journal.  You can have prompts such as what went well today, name 3 things you’re grateful for, or who in your life can you express gratitude towards?  Writing it down will help you remember what you already have, and what we already have is more than enough.

Reframe difficult events and find opportunities for growth: 

I don’t disagree that life is hard and difficult at times.  However, I’ve noticed that I’ve personally grown the most during challenges.  Whether it was graduating college, buying my first home, or learning how to play a new sport, all of these events shaped me to who I am today.  Consequently, think about an event that has given you discomfort and see if you can find a learning lesson from it.

Express gratitude to others: 

Finally, research shows that when we express gratitude towards others, both you and the person demonstrate positive emotions and feelings.  Doing small gestures such as telling someone why you’re thankful for them or giving someone a genuine compliment will do wonders to making someone feel good.

I wish everyone a great day and I’m thankful you are reading this!

Setting Behavior Goals – SMART Skills

There is a common misconception that making improvements to our lifestyle is as easy as pressing a button and flipping a switch.  Once that button is pressed, we don’t need to do anything else, and our goals are met.  Right? 

Many of us have tried to set New Year’s Resolutions or started a new diet or exercise regimen.  Often, we fall off the wagon and we’re left with seeing our goals fade into the background.

When we set these goals, we usually have the information or the “what,” and the motivation or the “why” for our goals. 

Let’s use fitness for example: 

• The “what” for fitness is as follows—We know that we should exercise 30 minutes a day, walk 10,000 steps, perform resistance training, and elevate our heart rate to condition our cardiovascular system.  
• What is the “why” for fitness?  We want to live longer and healthier, be able to do all the things we love without limitations and feel confident about how we look.

So, what’s the issue?  Is having the “what” and “why” enough for behavior change?

The big thing that most people miss when setting goals is the “how”.  We need to create a plan to know exactly what we need to do and stick to it.

How are we going to make sure we are going to start and stick with our goal? By using a SMART action plan! Here’s what SMART stands for:

• S – Set a goal (it should be a specific action that you’re 100% confident you can do)
• M – Monitor your progress towards that goal
• A – Arrange your world for success (how can you set up your environment to make this goal easier to reach?)
• R – Recruit support (who can help you and keep you accountable?)
• T – Treat yourself every time you reach your goal (a goal that is rewarded is repeated). A simple pat on the back is a great treat!

Use the attached SMART action plan worksheet to help identify “how” you are going to meet your goal.

Want help setting a goal? Live Well Be Well is proud to offer a program called Small Changes, BIG GAINS!  This month-long program aims to teach you the “what”, “why” and “how” and provide skills and resources to change your behavior for the long run!  Our staff will teach you how to set small goals, which will improve your health tremendously.

Registration is open until August 5, (Register Here).  We hope you take the initiative to make your health a priority!

If you are not able to join this program, use the SMART Action Plan Worksheet to get you started on your wellness goal!

Summer Safety – Preventing Heat Exhaustion

Woot woot!  Summer is finally here.  Like many of us, I love being outdoors and spending time with my loved ones.  My favorite activities include being by the water, going on hikes, and feeling the sun against my face and wind against my skin.

However, one of the most important things I’ve learned over the years is to protect yourself from the heat and stay hydrated.  During the summer, our bodies must thermoregulate and adapt to the heat, and this can lead to heat illness and heat exhaustion.  I’ve personally experienced this and it’s no joke.  I remember my body becoming weak and my vision blurring.  Worse, I could barely stand up and I had to sit down to cool my body off. 

• Below are some tips to enjoy the outdoors safely and prevent heat exhaustion from occurring.

  • Monitor how you feel. If you are dizzy, fatigued, have a headache, pale skin, or rapid heartbeat, take a break, and contact a medical professional as needed.
  • Drink plenty of fluids and avoid excessive caffeine and alcohol as these can lead to further dehydration.
  • Wear layers. Remove tight or unnecessary clothing to help with regulating body temperature.  These can restrict your body and prevent you from cooling off.
  • Apply other cooling measures as needed, such as a fan, ice towel, or a cold shower.

• In addition, heat exhaustion is preventable through maintaining hydration.  Below are some tips on how to drink plenty of fluids during the summertime.

  • Pack plenty of water. Usually if you feel thirsty, you are already dehydrated.  Having an adequate supply of water will help you stay hydrated no matter where you go.
  • Although there is no exact number on how much water you should drink, a good rule of thumb is to divide your bodyweight by 2 and drink that number of ounces each day. Increase this amount if you are active or exercise regularly.
  • Eat food with high water content. Cucumbers, celery, tomatoes, watermelon, spinach, strawberries, grapefruit, and broccoli are all great examples.
  • Plan accordingly. Summers in Sacramento can reach triple digits and for extended periods of time.  If you’re exercising during peak hours, this may cause a huge strain on your body.  Know that it’s better to workout early in the morning or skip your workout if it’s during excessive heat.

  If you want more resources, you can visit CDC’s website on heat related illnesses.  Have an active and healthy summer!

Sun Safety

It’s that time of year again!  The sun is out, the temperatures are warm, and most of us are looking to spend time outdoors with our loved ones.  Going to the beach, rafting, and laying by the water are some of my bucket list activities.

As much as I enjoy being next to the pool and water, it’s very important to protect your skin from harmful UV rays and excessive sun exposure.  I notice that if I’m outside for too long, my skin appears to be dry, and I can develop mild to moderate sun burns.  Worse, prolonged exposure to sun can lead to skin damage, wrinkles, and even skin cancer.  Yikes!

We can all agree that protecting your skin is very important.  But what is fact and what is fiction?  What do we need to do to adequately protect ourselves?  Find out and test your knowledge below!

• T/F: One application of sunscreen is all you need a day.

  False!  Sunscreen should be applied multiple times throughout the day, especially if you are swimming or being active.  The general rule of thumb is to reapply every 2 hours.  Apply about 1 ounce or 2 tablespoons of sunscreen on your face, arms, and body.

  T/F: You CAN get damage from the sun on a cloudy day.

  True!  The sun’s rays can penetrate through clouds and can even damage your skin as you’re driving in your car. The best method to protect your skin is consistency, which means applying sunscreen year-round and applying in the morning and before you go outdoors.

  T/F: Sunscreen is more important than wearing layers.

  False!  As much as it’s important to wear sunscreen, wearing loose, breathable hats/attire offer more protection as the sun’s rays are directly hitting your skin.  A combination of protective gear (long sleeves, wide brimmed hats) sunscreen, AND moderate time spent outdoors is the ultimate protection against sun damage.

  For more information, visit the CDC’s website to learn more on sun safety and how you can protect yourself.  Have a great summer!

National Fitness Day

Hello everyone!  Can you believe we are already in May?  The year is flying by so quickly.  My hope is that you are all outdoors and enjoying this sunny weather!

The first Saturday in May is called National Fitness Day.  Founded by Kim Bielak, the goal is to promote physical fitness and encourage everyone to get outdoors.  Whether you are a fitness junkie or just getting into fitness again, exercise can elicit tremendous benefits for both the mind and body.

Below are some guidelines on how to observe National Fitness Day.  Just remember, anytime and anywhere, you can take small steps to improve your health.

• Try new exercises. I used to think that I only liked basketball and weightlifting.  Those were my go activities for physical fitness and I felt like nothing else would make me feel good.  However, I’ve discovered a love for yoga, dancing, and gardening recently.  These activities are now my favorite things to do because I’m getting out of my comfort zone and trying something new that I thoroughly enjoy.  Whether it’s cycling, going for hikes, or even joining a new fitness class, just know adding variety changes your fitness perspective.

• Make a new exercise playlist. I feel that music can motivate us to move and perform our best.  My go to for exercise is upbeat, high-energy beats that push me to sweat and burn calories.  Spotify, Pandora, Apple Music, and Amazon Music are all examples of streaming services which offer a variety of music.  You might even find an artist which you like to listen to outside of exercise class.

• Find your support system. As humans, we are social creatures who long for connection and belonging.  Having someone to talk to about fitness, motivate you to do your best, and push you when you feel you don’t feel like exercising will help you reach your fitness goals.  This person can be your family member, coworker, spouse, or even a gym friend.

• Inspire yourself. Sometimes exercise feels like a chore, but it doesn’t have to be.  What is something you want to work towards?  What are some goals you’d like to accomplish?   Is there anything on your fitness bucket list that you’d like to cross off?  When we are working towards something tangible, the exercise we participate in has meaning and purpose.  Constantly making new goals will shift your focus and add more variety to your exercise routine.

April is Stress Awareness Month

Stress Awareness Month has been recognized every April since 1992, but this year it seems particularly important.

Learning to cope with our stress and finding healthy ways to deal with these situations can go a long way in living a healthy and positive life.

Many people have commented that I have a positive demeanor during my yoga and fitness classes.  People see that I’m happy go lucky and I always have a smile on my face. My clients have even told me that they have never seen me sad or frustrated with life. 

However, the truth is that like many of us, we have all experienced change in our professional and personal lives during these past 2 years.  I personally experience stress and frustration, even as someone who practices yoga and mindfulness regularly.  There are times where I take a step back so that I don’t let my emotions get the best of me.  However, it is through my yoga and mindfulness practice that I’m able to deal with what life throws at me and to adapt to an ever-changing world.

Right now, think about your stress levels.  Are you doing ok?  Is there anything you want to change or improve?  If so, the first step is to take some time for self-care.  Even if it’s something small such as listening to music or connecting with a loved one, small changes can make a big difference in our physical and mental health. 

If you are looking to add more mindfulness or work on reducing your stress levels, below are some tips to manage your stress.

Self-care is the best care. We all have so much responsibility in our lives, but your mental and physical health should rank at the top of your to do list.  Activities such as eating healthy, exercising regularly, getting enough sleep, and participating in things you love are essential to your overall wellbeing.

Be mindful of how you’re feeling. Usually, we get so wrapped up in our emotions that we forget that although we are experiencing stress, we don’t have to focus and ruminate on it.  Take a deep breath, go for a walk, and get your mind off things.  Where your focus goes, your energy flows.

Find support as needed. Your friends, family, and loved ones are there to support you.  Sometimes I feel like a burden if I talk to my support system and vent all my issues, but they are there to lift you up during hard times.  I now see that vulnerability isn’t a sign of weakness, but an invitation to connect and receive support from your loved ones.  If you feel like you need more help, a social worker or psychologist will be able to assist you further.

Avoid unhealthy behaviors such as drugs, alcohol, and excessive food.  These habits might give temporarily relief, but afterwards our stress and problems are still there.  I’ve learned that taking a walk or participating in exercise gives me long term sustained benefit, so I avoid these habits as they end up making me feel worse

As you finish the rest of your day, just know that at any time and anywhere, you can take a deep breath in and slowly exhale to create a mini vacation and let go of stress.

If you are looking for more tips on how to deal with stress, see the CDC’s tips below.

https://www.cdc.gov/violenceprevention/about/copingwith-stresstips.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fviolenceprevention%2Fpublichealthissue%2Fcopingwith-stresstips.html