Staying Healthy in a Difficult Environment

Congrats!

I want to take a second to congratulate you. Yep. It's been one of the most difficult weeks that some of us have ever gone through...your 'normal' life has been pretty much uprooted, basically overnight. The level of uncertainty, lack of control, onslaught of information, and fight for pantry items and toilet paper has hit record highs for our nation. Not to mention the fear, confusion, frustration, and having to make really difficult decisions related to business. I'm giving you a virtual elbow bump - It's been quite a week, but you made it!

Living in Nashville, after a very recent devastating tornado, it has been quite difficult to process what's been happening. It’s to start asking ‘why’ but that will paint you into a dark corner really quickly. I’ve really started to focus on the questions I’m asking myself. Instead of ‘why me/us' start asking yourself ‘What good can come out of this situation?’ ‘How can I bless someone today?’ ‘Who can I reach out to and love on?’ It’s really amazing what can be accomplished when we now have all the time in the world - AND the internet! I hope this post helps you use your time a little wiser!

As a wellness professional, I feel like it's a bit of a responsibility to provide helpful resources, tips, advice, encouragement and support to enable you to prioritize your health. Health & wellness have always been important, but more folks are beginning to realize the need to really put their health at the top of the list more than ever before. Which is really exciting! Think about if everyone in the nation tried one idea from each of the pillars below, what could happen?

Disclaimer: This is not a post about what I think you 'should' do or shouldn't - I've had to catch myself from 'shoulding' on myself the past few days! (Geez, I should've been doing this all along!) I simply want to provide a little insight into what has worked for me in the past when going through seasons in challenging environments and hope that it encourages you to try something new.

A few things are FOR CERTAIN:

1. We're all in this together.

2. We can control a lot more than we realize and have a lot of options available. (more on that below)

3. We're figuring it all out as we go, one day at a time, and a truckload of grace is needed!

4. This is going to make our communities, cities, nation SO much stronger and the level of growth that's going to happen over the next few months will positively impact us for many years to come!

First, let’s clarify a difficult environment.

You’re in a small apartment with not very much space. You have kids that really need your attention 24/7, your spouse/S.O isn’t a fan of being healthy, you’re not really feeling motivated, etc. All of these are challenging but

Holistic approach to wellness:

Wellness is not measured in a silo. And it's not a one-size fits all deal. We all have different needs and are on a unique personal journey in our health. Wellness is also not just ONE thing - we all know that if someone runs marathons but eats fast food every day, they most likely aren't feeling their best. So, I've compiled a few tips and ideas for each pillar of wellness: physical, emotional/spiritual, social, intellectual, environmental, financial. Pick and choose what sounds like fun or even a challenge and go for it!

Physical: 

All of the gyms have decided to close up shop but many of them are utilizing social media to provide free live-streamed workouts classes - Check out this amazing effort in Spain to stay healthy while self-quarantined!

• Set aside an area in your house/apartment where you can workout - move furniture. Lay out a yoga mat. Put your hand weights and sneakers there along with any other workout equipment as a reminder.

• Set a time each day to workout - block out that time on your calendar with a reminder. Stick to it! If someone asks you your availability, that hour is blocked off.

• Set an alarm every 30-60 minutes to get up and move. Walk to get more water (hydration is key!), let out the dog, stretch, etc.

• Join a challenge! Most of the fitness devices provide a virtual challenge that you can join with other users. Create your own challenge and invite friends/family. (i.e. walk to California and back in steps over the next 2 months)

• Start with workouts that sound fun and then work up to more challenging workouts. (dance, yoga, etc)

• Take time to rest. Just because you're self-quarantined doesn't mean you have to workout every day - and you shouldn't. Take a day or two to veg, rest, make something with your hands. Recovery is important!

• Meal prep healthy meals for the week. Most restaurants are closed - so it's a great time to learn how to cook! There are loads of recipe books and YouTube videos out there that can help.

• Stock up on healthy pantry and frozen items. (you don't need to go crazy here!) Grab some healthy broth based soups, beans, rice and frozen veggies for quick & easy meal ideas.

• Try a new recipe each week and get your family members involved in cooking and learning. Get creative!

• Eat the rainbow! Building your immunity starts in your gut. It's important to have variety in your foods. Try a new veggie or fruit each week.

Here are some of my favorite apps to stay fit and active at home:

• Strava – great for running and cycling

• Nike Training Club – aimed at strengthening overall fitness levels through bodyweight/HIIT workouts

• Yoga Studio – great stress reliever

• Couch to 5K – take advantage of the Spring weather and get outside for a run!

• JetFit – great for strength training/body building if you have weights at home

• FitOn – Netflix style exercise classes (HIIT, pilates, dance, etc)

• Google or Youtube – “at home workouts"

• Not a fan of technology? No worries! Grab your pooch or family member, lace up your sneaks and hit the pavement. Walking at least 10,000 steps per day has been the recommended goal - but even an additional 5,000 will provide benefits.

Social: 

Yes, being social is a part of being well. Social distancing has made all of us introverts, which may not come natural to you! We still need human connection - social distancing doesn't mean isolation or disengagement. Keep showing up and take extra effort to interact with other virtually whenever possible.

• Skype/Facetime with friends and family. This is the best way to feel connected virtually.

• Pick up the phone when people call – call versus texting.

• Get comfortable with video calls for work meetings. This is the new norm.

• Start LinkedIn Live Stream interviews with peers and provide valuable content to your followers.

• Converse in online groups – and create your own! This is the time to step up and be a leader instead of a follower. Start speaking up on topics that are important to you - add your wisdom, insight and positive vibes.

Emotional/Spiritual: 

Mental health has been getting a lot of attention over the past few years in the wellness space, for good reason! We all know that our mental state can really impact our stress levels and thus physical health. Taking time to fill up your cup emotionally will really help you get through this season.

• Limit Netflix, social media and news. This is really important. Find out the facts and move on.

• Start a morning and an evening routine. Stick to a specific dinner time (with family) and bedtime in order to get on a routine - this will help ease your mind a lot! Our brains love structure and routine.

• Practice self-care - now more than ever, we need to be kind to ourselves. Take time to do a face mask, paint your nails, unplug from technology, meditate, etc.

• Practice some of these great mindfulness exercises to recenter and ground

• Go for a walk in nature – play a scavenger hunt with your family. (Easter egg hunts are great too!)

• Read positive media/news articles – these guys are my go-to Good News source – it’s amazing how much good is taking place right now!

• Break out the Crayloa’s and get artsy - Brit & Co are offering free art classes until 3/31!

• Journal your feelings - get it all out! Write down three-five things you're grateful for every day.

Financial: 

There have been a lot of folks who have been impacted financially from this pandemic, unfortunately. Try and use this time to focus on what you can do to support yourself financially.

• Focus on Financial Wellness for employees

• Here’s how to react financially during a pandemic

• Leverage your employer’s resources (401K, retirement, HSA, etc)

• Make it a challenge to see how much you can save during this season - the restaurants, bars, entertainment centers are closed. This is a great time to pad the savings account and/or pay off debt!

• Work on setting up an Emergency Fund of at least 3-6 months of living expenses saved (be prepared for emergency situations like these in the future)

Intellectual: 

Being at home doesn't mean we won't be able to learn and develop skills. Thanks to the internet - the world is our oyster! Keep yourself busy by learning something new,

• Struggling staying productive at home? Here are some great LinkedIn courses on how to make the most of your time working from home

• Virtual meetings are taking off – here’s a great article about how to have a successful virtual meeting

• Take online courses that expand your knowledge in all types of categories via Udemy courses (prices average $10-20 per course with a money back guarantee)

• Learn a new language via the Babbel or Duolingo app (I personally love this app!)

That should get you all going for at least a few weeks! I really hope you found this to be useful to you and you've got a few things you can add to you 'to-do-at-home' list. I'm cheering you on from my pj's and kitchen table!

Have fun, take it easy on yourself, focus on the good, and do your best to enjoy this time.

One day at a time.

Cheers to good health! Stay safe and well friends. Please reach out if you have any questions or feedback on if you tried any of these ideas and liked them! Would love to hear from you. :)

In Good Health,

Gretchen

PS: Friendly Reminder: This is just a season….

I’m sure you’ve heard this from at least one person over the past week. And if you haven’t then here you are: THIS TOO SHALL PASS. I don’t want to negate the fact that there are some crazy, scary, unknown things happening right now. But there are also so many amazing things happening - it’s your decision on what you want to focus on and how you want to react. You really have so much more control than you realize. Like a LOT. And the fact that you don’t have to commute anywhere, you don’t have to meet with your boss in their office every week, you don’t have to listen to your coworkers drama, you don’t have to worry about parking, you actually don’t even have to get dressed (but I highly recommend it!). That leaves you with an immense amount of autonomy and time that you haven’t ever had before. Hopefully that helps change your paradigm a bit and encourages you to take your life by the reins and make some things happen!

An Open Letter to the Girl Trying to Recover from Addiction

First and foremost, I want you to know…

You are not alone.

As much as your addiction has led you to beieve that you are worthless, a lost cause, insecure, incompetant, incapable, unloveable, unable to be forgiven, shameful, and all of the other lies, the fact of the matter is NONE of these are or ever will be true.

Please know that it took me more than just a few day, weeks, or years sober to know that deep within my soul. The truth sometimes can get buried when you are in the midst of the endless cycles of addiction.

And also, let me start by saying that you may be reading this because you have opening admitted to yourself, to your HIgher Power or to somone you love that you have a problem with addiction. Can I say that you are LIGHTYEARS ahead of most folks?! There are millions of people on this planet that struggle with addiction that will never be able to admit to anyone, or themselves that they are struggling and powerless.

So - now that we’ve got that out of the way. The next misconception about addiction is that it all has to look the same. You have to have lost your job, your family, your health, your license, etc. to really have a problem. That is also 1,000% not true. Addiction doesn’t discriminate. Most likely, you walked by 5-10 people today that are struggling that you would never have guessed it from the surface.

Let me be SUPER DUPER clear… I am not preaching to you. This is not a monologue. This is just me speaking (or writing) to the girl (or woman) who doesn’t fully feel seen in her struggle. The girl who doesn’t know if she has what it takes to fully recover. The girl who feels like she may be drowning a bit, not sure if she’ll ever see the other side of things. To the girl who has had recovery, went back to old behaviors, and realizing that recovery actually is the best choice. To that girl, I want you to know I’m am her too.

I speak from experience. The words on this page haven’t been copied and pasted from some textbook about how to overcome addiction. The only folks who have come close to understanding how to do so are Dr. Bob and Bill in the 1940’s. (AA’s founders)

No, these are words that come from my heart..knowing that there are so many others who struggle with this disease who feel like they don’t have a voice. I’ve been there! Heck, I’m 10 1/2 years sober and I still find myself playing small, thinking “oh, no one wants to hear from me..they won’t be able to relate, my struggles aren’t as bad as others, so who am I?” All of those limiting beliefs are not serving me or anyone else.

So, I have decided to put myself out there in hopes that you feel supported, lifted up, and most importantly that you find HOPE that you too can recover.

What I know for sure about addiction: (*channels inner Oprah*)

• It is NOT linear. And it can look messy at times. Alright, this is something that folks in early recovery tend to not realize and then they get let down after the ‘pink cloud’ wears off because they thought (and I did too!) that just because they’re sober, or have stopped doing the addictive behavior, that it can only go up from there! This is true. But life happens! We have things that happen in our lives that we have never encountered that require a whole new set of tools. Which can be scary, and challenging. During those times, we naturally turn to old behaviors to feel ‘in control’ admist the chaos. Slips, lapses, and relapses are a part of recovery. That’s just a part of the journey! I wish someone told me that early on, because it would have lessoned the embarrassment and shame that comes along with not doing this recovery thing perfect. Let yourself off the hook! You can always get back on the wagon!

• We all have some kind of addiction (or vice, or ‘thing’) - yep, all of us! If you’re human, you have wanted to escape from someone at one point in your life. Knowing this has made me feel so much less alone. And the fact that I have chosen to live in recovery, digging throug the muck and going into the darkness in order to bring it into the light is such a brave and noble thing! So many people live thier entire life never overcoming thier addiction. Hitting my ‘bottom’ was the best thing that could have happened because it made me realize how badly I want to live in the opposite direction! Contrast is a blessing. And just becuase you are in active recovery does not mean something is wrong with you. In fact you are BLESSED.

• You won’t be able to change overnight. And just getting sober won’t keep you sober. As much as I know this to be true, I still struggle with it on a regular basis. I hold myself to a higher standard because I’m sober, that’s really tough, ya know?! (eye roll) For an addict to get sober, that requires an immense amount of courage, faith, trust, and surrender. And to stay sober.. that’s an even harder challenge. I have met a handful of folks (outisde of AA) who are in awe of the fact that I’m sober. But the truth is, yes, I’m proud of my 10 1/2 years of sobriety…it’s like GOLD to me. But that’s not enough for me to live happy, joyous and free. It’s a great start. But in order to stay on the straight and narrow and living my best life, it requires doing the hard deep work. I highly recommend therapy (all types: talk, family, relationship, trauma healing, reiki, nuerofeedback, EFT tapping, Splankna, PSYCH-K, etc) Get to the root, forgive yourself and others. Feel the feelings, yes - the ugly feelings that addiction tries to numb. And then you’ll start to see the love and light all around you!

• Doing the next right thing is all you have control over. Plus your attitude and perspective! There are SO many things in this world that we have zero control over. Once I realized that I truly cannot control my external environment (esp. other people) I found so much relief and peace. Much of my addiction was rooted in the crazy idea that I thought I could control things that were completely out of my control. What empowers me is knowing that I can control my actions, beliefs and attitude. And that alone is enough!

• Faith in a Higher Power can and will save your life! And make daily life much more enjoyable. This is the first step is admitting that we are powerless and that our lives have become unmanageable. The second step is believing there is a power greater than ourselves. Thankfully, I grew up going to church (on Easter and Christmas Eve) and the seed was planted that there is a God, that Jesus died on the cross for my sins, and there is a Heaven and Hell. In some of my darkest times, I always knew there was someone or something else in charge of this Universe. When I finally surrendered to this Power greater than myself, I realized He was the only thing that could break the chains that my addiction created. Each day that passes, I am reminded of His immense GRACE, forgiveness, mercy and love that he so freely gives to each one of us, no matter what. Praise the Lord!

I want you to know…

You are worthy.

You are loved.

You are forgiven.

Your life matters.

You are here for a reason

You have so much to offer this world.

You are ENOUGH!

Sending you So much love and light!

Yours Truly,

Gretchen

P.S. If you’re curious about how to recover, I’m always an email away! It would be my honor to help point you in the right direction. I know I wouldn’t be here today if someone hadn’t done the same for me. Check out these resources as well. And if you’re not ready just yet, that’s okay…just know that we will always be here waiting for you with open arms!

Finding Beauty & Strength in Your Scars

If you have lived long enough you probably have a memorable scar. You may even have multiple with a crazy, silly, or unbelievable story associated with them. Some of you may even have a scar that you wish you could get rid of and not ever think about ever again. The reasons of wanting to rid of them may vary: it may be discolored or a oddly shaped, it may be in a noticable place, it may remind you of something you wish you could forget. Ultimately, your scar(s) makes you feel INSECURE, less than, embarrassed, shameful, etc.

Side note: To those of you who somehow have skimmed through life without ANY bumps, bruises or scars - honestly, you’d have to live in a bubble to not have one scar - you probably have emotional scars that no one can see. With every hard life experience, there is always a scar that reminds us of what we have been through and ultimately OVERCOME!

To those of you who do relate to having physical scars, I hope this post helps you feel a little less alone and ultimately empowered by your imperfections instead of feeling less than, insecure, or unworthy because of them.

my scar Story

Now that I have you thinking about that scar you possess, you may be replaying how it happened in your head. That right there is your ‘scar story.’ What kind of story does it tell? Is it a story of hope? It is a story that makes people laugh or cry? How do you tell the story to people who see your scar and ask about it? Are you confident or ashamed?

Do you ever wonder why people ask you about your scar? Before I came to love and accept my scars, I would get so upset when people would ask me about about my scars. I would pause before answering thinking, “Why do you want to know? Are you trying to make me feel small or insecure? Geez, some couarge you have!” I would answer them with a quick answer and usually my face would turn red because of the shame and embarrassment that would rush over me. Now that I have come to peace with my scars and the stories they represent, my answer looks a little different:

Them: “Oh wow - what happened to your arm?”

Me: “Oh, I had a car accident a few years ago.

Them: “Oh gosh.. etc. etc. (these responses can vary)

Me: “Yeah, it’s discolored because that’s asphalt still in there! haha Can you believe that’s the only thing that I walked away with?!”

Them: “Oh wow!” …if they are curious about the accident or have had a similar experience I will then decide if I want to elaborate on what happened and what I learned.

IMPORTANT NOTE: Please protect yourself. Don’t share with someone you don’t know all of the details of your tramatic or tragic experience. If you haven’t done the internal work yet, it’s important that you keep this brief, positive, upbeat, and expressing gratitude for your scar, then changing the subject. If not, you could walk away from the interaction feeling more emotionally scarred.

However, if you have a God-intervention experience, like I have, AND you have practiced healthy boundaries, then you can decide if you want to share your testimony with that person. I have found that sharing how my accident (or my other scar stories) helped me completely change my life around, fully surrender to God, and how I somehow escaped a near-fatal car accident with a crazy looking scar on my forearm, only helps bring me closer and connect with the other person. However, your reactions and responses may vary, so remember, those reactions have nothing to do with you or your scar story - they have everything to do with the other person and thier own insecurities.

My other significant scars that have shown me how powerful God is, how much strengh I have, and how incredible my body is - that I am sometimes asked about - include:

• 2 inch scar on my right leg behind my knee from melanoma in-situ removal (this scar motivated and inspired me to change careers and move back to Nashville to work in corporate wellness)

• 2 inch scar in the middle of my upper back from pre-cancerous mole removal (inspired me to no longer lay out in the sun without strong sunscreen/protection!)

• 1 inch scar on right shoulder from pre-cancerous mole removal (inspired me stop going to the tanning bed)

• internal scar tissue on C6-C7 spinal cord disc that continues to heal (motivated me to take care of my body and to treat it gently and kindly. Great reminder that we only have one body for our entire life! No more crazy acrobatic workouts in the gym or super heavy lifting and more yoga, stretching, therapuetic exercises)

• 1 cm scar on left wrist where a peice of windshield was lodged from car accident (the most painful but a funny story… feel free to ask me about it sometime!)

…And I’m extremely grateful for each and every one of them!

The significance of your scar story

All of us have a testimony from our scars. Whether it was a childhood experience, that one time in college, that freak thing that came out of no where that we had zero control over. The experiences we may have been able to prevent, but nevertheless, they happened for a reason. The reasons and lessons I have learned from each one of my scars:

• To stay humble

• To remember I’m not bulletproof or invincable (to be careful!)

• I’m not in control

• My life has a purpose and everything I overcome can and does help others

• My body is incredibly resilient (and so is my heart)

finding beauty in your scars

The truth is, your scar helps others to see VISABLY that you have lived life. That you have gone out there and risked getting a little flesh wound to LIVE life to the fullest! That you’ve overcome something uncomfortable and painful and they have added character!

Another important truth: We are all broken (and scarred). There is brokenness in the physical sense that sometimes requires surgery. But there is also a universal spiritual brokenness that always requires surgery and healing of the soul, that only by surrendering to God can provide.

Scars not only tell the story of past wounds; scars tell the story of healing. For if there were no scar, there would be no healing. A wound that was once open has now closed. Healing has taken place and has left its mark as a scar.

Whenever I find myself wishing my scars away, I remember that Jesus bore scars on His resurrected body. It was through His scars that the disciples believed in His resurrection. When Jesus first appeared to His disciples in a resurrected body, “He showed them the wounds in His hands and His side.” When the disciples saw these wounds, “…they were filled with joy when they saw the Lord!” (John 20: 20).

It takes time…As I mentinoned above, the scar on my left arm with the lovely black, purple, red, pink discoloration and funky shape took me about two years to fully accept and love. I spent hard-earned money on laser treatments (that I think may have helped but really didn’t work!), expensive makeup (that takes forever to apply and rubs off on my clothing!) I even have given serious consideration to covering it up with a salamander tatoo! (thanks for the recommendation, Dad! hehe)

Helpful self-love practices: In order to find the acceptance, love and beauty in my scars, I spend time doing the following self-love practices that you may find help you do the same:

• Spend time in the shower and in front of the mirror telling my scars how beautiful they are (out loud)

• Kiss and massage your scars (essentail oils, vitamin E gel and other scar creams may be useful)

• Thank them for protecting you and healing that part of your body. (out loud) It’s amazing how much your energy will shift if you take time to actually love on your body.

• I will also think about how strong I am in my meditations because of those experiences. Thanking God for the miracle of healing!

• Find supportive people who love you because of how much you’ve been through and who also have scars that they have come to accept and love

embracing your scars fully

Embracing your scars means being able to walk confidently and hold your head high when someone asks you about the story behind them. (I cannot reiterate enough how important it is for you to discern how and with whom you want to share your scar story.) Finding the confidence to share your story will take practice. You’re going to stumble the first few times. But be easy on yourself and give yourself grace. Your body has given you grace just by HEALING, so practice that same grace with yourself.

The bottom line: You are beautiful because of your imperfections. Owning them fully only makes you that much more beautiful and REAL. In this fake, image-obsessed world that we live in, seeing a physical scar is incredibly refreshing and draws me closer to the person that I can see isn’t ‘perfect.’

Love on your scars today…they are a beautiful reminder of what you’re made of!

My Eating Disorder Recovery Journey

Have you ever felt lost, alone, unsure, or just afraid of the unknown?

Have you been led to believe that you take up too much space, or that your opinions, thoughts, feelings don’t matter to those around you? Have you felt like you aren’t worthy enough to just be, and instead you perform for those around you in search of acceptance, love, and appreciation?

If you’re human, I’m sure you’ve felt some of these emotions!

*Trigger Warning: If any of my story distresses you or triggers negative feelings, please stop reading. It's always right to protect yourself and your emotions.

However, some of us take these emotions and internalize them, causing internal discontentment otherwise known as an eating disorder. Wait, did you flinch when you heard the word - ‘eating disorder’? Did it make you feel a bit uncomfortable? Maybe you yourself or someone close to you has dealt with disorder eating or destructive eating behaviors and maybe still are today. I’m hoping I can help shed some light on this terrible, awful, no good illness that affects 8 million people in the U.S. alone. Eating disorders also have the highest mortality rate of any other mental illness. There are many factors into why someone develops an eating disorder - but mostly, it boils down to environmental factors, genetics, and personality traits. For me, I think my personality plays a big part, but I was also environmentally triggered. The way that I perceived society’s pressures on women (men, too!) was something I thought defined me. I remember thinking as a teenager, that if I didn’t look like the girl on the cover of Teen magazine - not knowing photoshop existed - I wasn’t good enough, worthy, or even lovable. 

If you’ve been following me for awhile now, or you know me personally, you know that I struggled with an eating disorder right after highschool. My eating disorder was triggered by the fears of the unknown. I was on my way to a big college, a few hours away from home, and none of my high school friends were going with me. I was facing this big, bad world all alone, and I didn’t have my usual ‘comfort zone’ that I had become so accustomed to in high school and growing up in a small town in Kentucky. Sound familiar? We all have to leave the nest at some point, right? 

But, if we go back a few years, I remember my eating disorder started as a way to ‘get healthy’ for sports. I started playing soccer at age 5. I was a feisty little thing. I remember thinking there weren’t ANY boys that could beat me! I wanted to be the fastest, the strongest and the all star from a very early age. My parents noticed this drive and competitive nature and encouraged me to participate in any sport that my heart desired. I was fortunate to be able to play soccer, swim year-round, and run track. Despite my hunger and ambition to be the best, I wasn’t naturally the best. I had to really work at it, spending hours after practice and on weekends to condition myself, fine-tune my skills and really work on my ‘winning mindset,’ as my coaches called it. My friends would be out at the skating rink or the mall, and I’d politely decline in order to work on my juggling. I never felt like I was missing out, though. I loved nothing more than to work on myself and improve my skills. It was like a high. 

Thankfully, all of the hard work paid off and I was a starter, playing for the entire game on the Varsity soccer team. I went to State in the 400m relay as a freshman and won regionals in the 400m as a junior. I was doing just as well in swimming but I chose soccer over swimming because the thought of getting into an ice cold pool at 4am didn’t sound like too much fun!

I was able to spend more time with friends, once I had ‘perfected’ myself in sports. I remember thinking, if my thighs look a certain way in shorts, then I’m able to go hang with boys, because they wouldn't want to hang with me if I had fat thighs. My confidence was higher than ever. I was flying through school work and ranking top of my class at graduation. I was helping others with their school work, thinking I would be even more accepted if I could show them how smart I was too! Honestly, any opportunity to prove myself, I jumped on without hesitation. The feeling of getting the gold star, pat on the back and put on a pedestal was like food to my soul.

Senior year when things started to get a little less enjoyable. I had signed up for a weightlifting class and ended up winning the weightlifting award (beating all of the guys!) four years in a row. I felt like everyone around me had stopped trying to compete because they knew I’d do anything to win. So logically, I decided to just compete with myself. Plus, I was thinking I had to ‘prepare’ myself for this big State college. I didn’t want to let my family down if I got there and underperformed. Such pressure, right! Sheesh. 

I remember our high school graduation party was the day I decided - no more messing around, I’m going to stand out once I get to college. I was convinced that I may have been burnt out from soccer, so I decided to let go of the sports and focus on getting into a sorority. And that was a totally different kind of pressure: ‘Be the prettiest, skinniest girl so you can be accepted into the best sorority.’

It started out as an innocent effort to go to the gym a little more and quickly turned into an obsession. I had nothing else to do - no soccer or track practice, no homework. Instead of going shopping or lounging by the pool, I was at the gym. Four to five hours a day. I began tracking every single calorie burned and before I knew it, my friends and boyfriend at the time were concerned. I was lying about where I was and thinking I was invincible. And I was losing weight - quickly. I had lost thirty pounds in less than three months, and I didn’t have thirty pounds to lose. 

The first day of college was pretty tough. I remember feeling overwhelmed with emotion when my parents said good-bye. “Oh shoot, it’s just me, here, all alone.” Within 3 months, my parents were making an emergency trip to pick me up and take me home. Things had gotten way out of control and my eating disorder had taken over.

Thankfully, I was able to withdraw from school and go to an excellent treatment facility two years later. But it was a very slow process of crawling before I could walk. Those two years of being completely consumed by eating disorder behaviors and thoughts were going to take some time to un-do and I had to figure out who I was without my eating disorder. My quest for identity in someone that never existed before - the thought of not having ‘rules’ around food and exercise was hard to comprehend.

Treatment was more about putting on weight than anything else. It has taken me many years (and something I still work on every single day) to fully live in recovery mentally as well as ‘carrying around a little more weight.’ Eating disorders are about much more than weight. You may have heard the terms EDNOS or Orthorexia. EDNOS refers to an eating disorder not otherwise specified, which allows doctors to lump all of the people who have ‘issues’ around food into a general diagnosis in order for them to receive treatment. Orthorexia has just recently come onto the scene with the rise of the wellness movement and social media. Orthorexia is when someone becomes obsessed and compulsive around eating healthy. Yep! Even eating healthy can be taken too far. Social media has been a really big problem over the past few years as it relates to eating disorders. I speak from personal experience!

There’s no doubt in my mind that I dipped my toe into orthorexic territory once my Instagram account became my main focus after a tough breakup. I was getting validation for every ‘vegan’ picture that I posted. It turned into the next ‘high.’ Becoming concerned with the size of legs in pictures and if my face looked swollen. And truly living my life around my next Instagram post. Whew, talk about exhausting and talk about alienating and being out of touch with reality! I'm sure you can probably relate. That too started off with good intentions and turned a negative corner quickly. As you can probably tell, I like to do things ALL the way. Not half-way. If I’m going to do something, I’m going to be sure and take it to the limit! That’s something that I’ve had to really be conscious of and work on in recovery. Thankfully, I have an amazing therapist that is on speed-dial and a supportive group of people around me that helped me work through the healthy eating obsession. 

After leaving treatment (too soon due to lack of insurance coverage) in 2007, I turned 21 a few short months later. I won’t go into my cross-addiction (I’ll save that for another post!) but I quickly turned to alcohol and drugs to cope with the world around me. I was so close to death in treatment, that I knew I didn’t want to die. Food was no longer the enemy. I was never a drinker before because sports were such a focus, but once I had my first real ‘drunk’ experience, I was hooked. I could feel numb and not deal with all of the emotions, specifically shame and guilt over my eating disorder. 

I will be picking up my 9 year sobriety token on January 20th. Wow - it’s hard to believe it’s already been almost a decade of not taking a drink or a drug. But the truth is recovery to me is not about the number of years under your belt. You can be 30 years sober and still miserable. 

Recovery is SO much more than that. 

It would be really cool to stand here and say, “Oh, and I’ve not had ANY eating disorder thoughts or behaviors for 9 years either.” But the reality is, there’s no way that would be true. There are definitely days, weeks, and even months where I forget that I even struggled with an eating disorder. I don’t think twice about what I put in my mouth, I don’t have rules around food, and life is GOOD. But there are times when I think, “Gretch, do you not remember anything you learned in treatment or over the past 9 years, what are you doing!?” That’s the funny thing about recovery. It’s a very complex lifestyle but one that I wouldn’t trade for the WORLD.

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What Recovery Means to Me:

RECOVERY LOOKS DIFFERENT FOR EVERYONE

Recovery isn’t a one-size-fits all cookie cutter deal. It can be pretty messy, in fact. Recovery isn’t just about stopping the eating disorder behaviors, eating food without anxiety, and exercising for enjoyment. The physical changes are the first step. Changing long-held beliefs that are deeply rooted can take time to fully work through. I remember it wasn’t until 5 years sober that I started to fully understand myself and feel like I was coming into my true, authentic self. Patience is essential and allowing yourself to have set-backs. Relapses are a part of recovery, believe it or not. As much as I believe I would never pick up a drink or restrict my food ever again, it could happen. I’ve struggled with other areas like relationships and finances, that could most definitely qualify as a ‘relapse.’ And yet, without them, I wouldn’t have the insight and wisdom that I have know. Every set back is a set up for a come back. I know recovery isn’t ever going to be perfect, and I’m always learning and growing.

RECOVERY ISN’T LINEAR

Just like life! We have our good days and bad days. There are times when I can go out to eat with friends and eat whatever sounds good on the menu without breaking down the macros in my head. But then there are days when I’m so consumed with what’s going in my body that I don’t even enjoy the food. There are times of year when ole ED will rear his ugly head and say things to me when I look at myself in the mirror or convince me that others are thinking a certain way about my body, usually in the summertime and around the holidays. Then there are times when I I’ve gone days without even thinking about how much space my body is taking up or how much cellulite I have. 

RECOVERY ISN’T A DESTINATION

It’s important, for me, to never forget that I’m in recovery and always will be until I die. Whenever I hear people say, “I’m a recovered alcoholic,” or “I’m recovered from anorexia.” I get an uneasy feeling in my gut. I think to myself, oh gosh, I never want to think I’ve out-smarted my illness. It’s not like you finish treatment or work the 12 steps once and then get your ‘Recovery Degree.’ It’s a daily reprieve. I take a personal inventory on myself every day, ensuring that I’m moving in the right direction. My eating disorder (and alcoholism) is a progressive illness. If I were to drink tomorrow or start restricting my food, my illness will be full-blown and pick up right where I left off. I respect that fact, and treat recovery just as I would a family member - with compassion, understanding, love and acceptance. It doesn’t define me, but it most definitely has made me who I am today. I’m proud to say I am in active recovery. I don’t want to think I’ve got it all figured out, because that’s when I get a little too big for my britches! 

RECOVERY IS THE MOST COURAGEOUS ACT

Not many 22 year olds are forced to look at themselves and their behavior, admit they aren’t in control and completely change their lives. And then throwing on top of that being addicted to a substance or a way of life. If you know someone who has quit smoking, for example, you know that overcoming an addiction isn’t for the faint of heart! All of the underlying beliefs and reasons why you were doing the destructive behaviors have to be analyzed and understood in order for real long-lasting change to take place. It wasn’t easy, and still isn’t, even 9 years later. It requires an incredibly strong belief in a power greater than yourself. Realizing you are powerless over your addiction and then having to rebuild your confidence and self-esteem in order to act like a normal citizen is a tall order! It was a lot easier to just be the bum at the bar or the helpless anorexic. I had to choose LIFE and then take it one day at a time, sometimes even an hour at a time. I wish recovery and the 12 steps were taught in school. I think this world would be a much more peaceful, happier place to live if we all practiced the recovery principles. 

RECOVERY IS A BLESSING

I think about how much I have grown personally over the past 9 years and it astonishes me. I remember early in recovery, I couldn’t relate to any of my peers because I was 23 with the wisdom of a 33 year old. Being in recovery has required me to look into the deepest, darkest parts of myself and honestly face things that are extremely difficult to face. Most people go their entire lives never taking an honest look at themselves and the way they live their lives. Once I dug up all the garbage, I was able to live free from the bondage of myself and truly be happy. I honestly don’t know how people don’t live like those in recovery - it would feel like groundhog day to me. Get up, go to work, do the family thing, do my thing, go to bed. Repeat. And never stopping to smell the roses or wake up early enough to see the sunrise. I take delight now in the smallest things that I would’ve never noticed before. Having an eating disorder keeps you in a ‘belly-gazing’ way of life. Head down, focused on yourself, and nothing else. Recovery allows me to actually feel the chill bumps on my arms when I hear a beautiful song on the radio, laugh at kids being kids, play with pets, feel the magnitude of this incredible planet, delight in the birds singing outside my window and slow down to actually feel the joy in every moment. I am so blessed.
 

RECOVERY ISN’T SELFISH

Early on in recovery, I was spending a lot of time alone. Reflecting, journaling, seeking the truth within myself. It was a deep dive into self-discovery and soul searching. And it was required! I needed to step out of my life for a bit to understand why I was doing the things that had got me where I was. Some people didn’t understand, and criticized me for always needing to go home early or go to church on Sunday alone. It was a really vulnerable time in my life and required me to put my needs and my recovery first. Once I began to build confidence in myself again and forgave myself for the past, thats when I was able to show up fully myself for others - which is actually the most selfless thing you can do. 

RECOVERY IS A FAMILY AFFAIR

In the depth of my addiction, I had no idea that my actions were affecting anyone around me. In reality, my addiction was affecting pretty much everyone I came in contact with, especially my family. I could not have asked for a better family. I grew up knowing right from wrong, my grandparents instilled morals and values like honesty, integrity, work ethic, and respect into me every chance they got, my parents supported everything I ever wanted to do and helped build the belief in me that I can literally do anything I set my mind to. I never felt like we were lacking as kids. So, when things got tough, my family had a really hard time understanding why and of course questioned themselves. “What could we have done differently?” or “We should’ve never let her go off to college.” The truth is, I believe my addiction was going to take shape at some point in my life. I’m just extremely grateful that I was able to be in recovery at such an early age and now I have the rest of my life ahead of me! My parents took time to do their own therapy while I was early in recovery, giving me space to handle things on my own, which was the best decision they could’ve made. I’m beyond grateful for the family I have, and work hard every day to show them how much they mean to me. They are very often my ‘why’ behind staying sober. 

RECOVERY REQUIRES COMMUNITY

This is probably the lesson that has taken me the longest to learn. I’ve always been extremely independent. I always figured things out on my own and it seemed to work for me. I enjoyed being the expert and teaching others about sports or studies. I learned really quickly in recovery that I cannot do this alone. Faith is critical. Community of others going through what you’re going through is just as critical. The two things that feed my addiction: too much alone time in my head + not around people who ‘get it’ and are also in recovery. I’m a huge advocate of AA - it helped save my life early in recovery. But if that’s not your thing, there are a lot of other recovery communities you can join. Getting a sponsor, or someone that has been where you are and can help you along your journey is also really important. Even just joining a small group at a church or a book club can help! Getting around other like-minded people is the best medicine for me.

RECOVERY MADE MY HEART GROW 10X

If you were to have met me when I was deep in my addiction, you would’ve thought my heart was as cold as ice. When you’re consumed by addiction, the only thing you’re concerned about it YOURSELF. You will literally do anything to get that next ‘fix’ so to speak. And that means lying, stealing, and hurting those closest to you. I’ve had to made amends to people and continue to do so by always doing the next right thing. Living this life of recovery IS my amends to my family. I was without a place to live for a few days thankfully had friends that were able to help get me into a halfway house. Now, when I pass a homeless person on the street, I always wave, nod, smile and pray “By the Grace of God, there Go I.” Because, truly - I was a breath away from that being my life. The amount of compassion and empathy that I have for those struggling with addiction and difficult times is the size of the state of Tennessee. Just thinking about how grateful and appreciative I am for people that helped me makes my heart SWELL. And that’s also why I spend a lot of my free time serving in the community and giving back. I wouldn’t be where I am today without people doing the same for me. My experience has also allowed me to be able to relate to people from pretty much any background. I can point my pinky finger in the air with the high-rollers and I can laugh and cry with those who have nothing. I’ve been there, done that. I got the t-shirt. The amount of humility that gives me is hard to put into words. I know I can’t help everyone but there are a few places in Nashville that I try to make an effort to volunteer as much as possible. Check them out here. 

RECOVERY HAS SAVED MY LIFE

After many consequences and hitting my version of ‘bottom’ - I realize that this recovery way of life has (and continues to) save my life. I know I would not be here today if it weren’t for the people that showed up when I was without a place to live, helping me get back on my feet in every sense of the word! Treatment was absolutely essential to my recovery and something I think everyone should experience if they are able! Being away from the people, places and things that helped keep you sick and taking a pause on your life to heal is truly the best thing you can do for yourself. The things I learned in treatment are what fuel my recovery on a daily basis. (If you have questions about treatment centers, please contact me! There are a few resources you can access here as well.)

If you’ve made it this far, THANK YOU FOR READING! It means more than I can even begin to explain. My hope is that after hearing pieces of my journey, that you feel less alone. That you can maybe go easier on yourself if you relate to it in any way. That you know you are worthy, loved, accepted and valuable exactly as you are and you have nothing to prove or protect. Just by showing up as your unique beautiful self is ENOUGH.

For those that may be curious about recovery and feeling like you’re ready for a little guidance on how to live ‘in moderation’ or a little less strict. I thought I’d share a few recovery practices that I try and incorporate in my daily life to keep myself on track and continuously healing.

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What I do to Stay on Track in my Recovery:

1. Self care is a priority - Sunday self care is taking over the wellness world. Digital detoxes, time in nature, filling the bath tub with flowers, face masks, massages, red light therapy - ALL of the above. If you're not finding time in this crazy chaotic world to destress and tune out the noise, it will eventually catch up with you. I try to take at least one day a week to realign myself, whether that's through meditation or yoga, or just lunch with a friend. It's important to take time to get away from email, social media and responsibilities. Fill your cup up first!
2. Have fun in the kitchen - There are so many amazing delicious recipes online and I think everyone I know who has a website in the wellness world has a 'meal prep how-to guide' (mine is coming soon!) I love thinking of fun new meals to make that keep my tastebuds excited for each meal! I love having fresh produce cut and ready to eat every week. I also really enjoy making my meals colorful and fun so when I'm at work, I have something to look forward to mid-day that brightens my mood. Throw a meal-prep party every Sunday with friends. Bake something yummy each week as a way to treat yourself. Some of my most fond memories are those made in the kitchen. 
3. No more fad dieting - Paleo, Keto, LFHC, Vegan... you name it, I have tried it! There are certain foods that I enjoy more than others and I choose to be dairy free and wheat free. But above all else - no foods are 'bad foods,' food shouldn't have a label. It's just food. There are some foods that aren't the healthiest option and I try to avoid certain things like canola oil and packaged foods full of sugar and preservatives (i.e. Little Debbies) but if I'm out and about with friends and someone wants to get a donut, it's okay for me to eat a donut! I love having food freedom knowing that my body is an incredibly strong, resilient machine that will always find equilibrium and homeostatis no matter what. And it's important to enjoy life, including food! #balance right?!
4. Ask for help - This is one that I usually have a hard time with, mainly because I pride myself of being able to handle things - "I'm tough, I can handle it." That mindset is great 80% of the time, but there are times when it's important to let go of the wheel and allow others to help you. People truly want to help! Humility is a key part of my recovery and something that I have to consciously work on daily. Letting people over in traffic or cut ahead of me in line, holding the door for others, waiting to speak in a meeting - all of these things help me to remember that the world doesn't revolve around me! 
5. Animal therapy - I swear dogs speak to me! Whenever I'm having a down day I think about the fact that there are people in this world who are allergic to dogs! It can always be worse, right?! Animals have an amazing ability to love unconditionally and 
6. Always look for the good - No matter what you're going through, there is always something good that can come from it. It's easy to say that if you're not the one going through it! But I know that beleiving this to be true has pulled me through some really tough times. There is a light at the end of the tunnel, you are NOT stuck, you are NOT alone you are going to be so much stronger after the storm has passed. The silver lining sometimes is that you're still here, breathing, alive and able to live another day. If you've got all of your limbs, that's a win right there!
7. Let myself off the hook - Whenever things are stressful or I feel like I'm not where I want to be, expectations aren't being met, etc. I naturally want to turn inward and beat myself up. That's when I have to stop myself and remember, we're all doing the best we can with what we have in each moment. If things aren't going as planned, I take a breather, go for a walk, call a friend, whatever I can to change my perspective and try again. Sometimes it's best to just make a cup of tea and start again the next day. 
8. Remember how far I’ve come - One of the best peieces of advice that I've been given is to take a personal inventory of how much I've overcome. In other words, write out a 'brag sheet' from as far back as you can remember. This list has grown over the years and whenever I'm feeling like I need a pick-me-up, I grab it and read every obstacle that I've successfully overcome. When you put them all out on paper it's amazing to see how much you've gone through and how strong you are because of each obstacle. Take out a pen and paper, this is a must do! You'll be standing a little taller with your head held high!
9. Stop comparing myself to others - This is EVERYTHING! So many of my 'problems' would be solved if I stopped comparing my life with others. Thank you Instagram! We don't have to fall victim to the social media comparison game if we set boundaries with our phones. Allow yourself 15 minutes a day (I know that sounds crazy!) to scroll through to see who's gotten engaged, who hates Trump and who got a new puppy or who has a baby on the way! Limits are KEY. And taking time to remind yourself how awesome you're doing. (see #8)
10. Find movement that I enjoy - As I continue to age I realize my body doesn't always want to do 30 minutes of HIIT or a super intense cross fit workout. Sometimes the best way for me to feel the endorphins from a workout is to just go for a 45 minute stroll. I've become obsessed with stretching and of course, yoga is magical. Our bodies are meant to move, not be the brunt of our stress and frustration. Treat it kindly, it's the only one we've got!
11. Allow for grace - Forgive yourself. Over and over and over again. You are human. You're going to have seasons of trials and sowing and seasons of reaping and joy. That's life. So expect that 'this too shall pass' (both good and bad times) and take delight in the good times because just like the weather, there are always going to be storms. BUT there's always a rainbow after the storm. Never give up on your goals and your vision. Find time every day (or at least every week) to take a personal inventory and right your wrongs. And remember to 'Live and let live.'
12. Be still - When life gives lemons, get still. That's the best piece of advice I've got for you! Stillness allows me to go inward. Ask myself the questions that need to be asked - what's creating all of this stress, discomfort, fear, frustration. Most of the time, the answer is really simple. But sometimes it takes a few days in a row of just being STILL. Once I find the truth in a situation, I turn it over to the power greater than myself and let it go. Sometimes, I'll write out my false belief on a napkin and burn it. It's very freeing. Knowing and trusting that God and the Universe have my back, always.
13. Get outside comfort zone - This could mean going to a networking event by yourself to meeting new people, volunteering at a place that supports a mission you believe in, trying out a new hobby, going ice skating - that's out of my comfort zone! Even just driving a different way to work can make a big difference on how you feel and the way you perceive your world. Find ways to shake things up and keep things fun, spontaneous and enjoyable. Life isn't lived inside of a bubble. Get out there! Share your goodness with the world, they're dying to meet you!
14. Stop hiding - We are here on this planet to build relationships and connections with others. People cannot live without love and connection. It's impossible. One of the easiest things to do when feeling down is to crawl back under the covers, avoid social interactions becuase you're afraid others will see how you're actually feeling on the inside. The truth is, they really have no idea what you're going through. The only way we can connect with others to allow people in, to share your true, authentic, unique and beautiful self. Show up, with intention to be seen. You'll be amazed at who rises to meet you. 
15. Share my story with others - One of the best ways to heal is to share your story with others. (ahem..trying to take my own advice!) It's important to remember who your audience is, however. And to only share what you feel most comfortable sharing. Some people don't understand and may choose to never understand, and that's okay. Share your testimony and truth with those who want to hear it because they love you. They're the ones who matter. The others, just bless them and move on. 
16. Present over perfect - There's an incredible book (you can purchase here) called "Present Over Perfect" that talks about how to get yourself out of a being overwhelmed and longing for connection, meaning, depth, but settling for busy. Instead of proving and earning your worth, she shares authentically how you can begin to give yourself the gift of perfect. This is a mantra that I repeat on the daily!

I really truly hope that this post was meaningful to you in some way, shape or form. If you could relate to a peice of my story, I'm so glad to know that I'M not alone. And if you learned a thing or two, that's icing on the cake! :) But at the end of the day, I hope and pray that my story helps others know that their lives matter, they are here for a reason and every single thing you go through is for YOUR GOOD. If you ever want to chat face-to-face or over the phone, I'm an open book and would love to serve you. Please don't hesitate to reach out! 

In Good Health - xoxo - Gretchen 

Come Along This Journey With Me

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One Step at a Time

The time has come. I have been on my health and wellness journey for many years now and I've decided it's time to start serving others so they can too can benefit from living a healthier life.

I hope this blog serves as place to come to gather inspiration, get motivated, and get to know me on a personal level. I do my best to see the silver lining in every situation and look for the lessons in the struggles of life. This will be a platform for me to use to express my thoughts, feelings, emotions and provide information on what has worked for me and my advice on how it might help you as well. 

Life is meant to be lived! So I hope you too start on your own journey to a healthier and happier life and have the confidence to use me a resource to help you get there.

This is the start of something I know will allow me to grow personally and professionally and hopefully can help improve the lives of other along the way. My goal is to help empower those who haven't yet made the commitment to live their life to the best of their ability and reach goals they never thought they could. 

Remember: The most important project you'll ever work on it you. Let's get started!

Thanks so much for stopping by!