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!

Your Purpose is in Your Pain

I bet you haven't stared at the doctor who has a big needle in his hands and thought, "Oh - this is what it's all about, I'm supposed to be here, going through this difficult time because it's going to make me a better person." I highly doubt you've watched or driven past a car accident or stood outside of your own car wrecked to pieces and thought "Wow, this is all for my good! This is God's way of saying, I love you! I see you and you are here for a reason. This is my call to you, yes, it's painful because this is the only way I could get your attention. And now that I have your attention, I want you to know how much I love you. How much I want to use you to help others." 

If you've had any tragic, traumatic, or painfully difficult experiences in your life, you may be able to shake your head "YES!" in conviction to that statement. Or you may be thinking, "What new green juice is Gretchen drinking because it's gone to her head, annnnd she's lost it!" 

The past few months have been extremely painful. Physically, emotionally, and somewhat challenging spiritually. Mostly, looking back, my faith has grown tremendously and I've never felt closer to God than I do at this very moment.

You may not know my entire life story.. but if you know pieces of it, then you know that I have been through trials, tests, errors and pretty difficult circumstances. Most of them though, I have put myself through. They have been consequences of poor decisions. Those on the outside witnessing and who don't fully understand addiction usually just point their fingers, whisper to their friends and family, and stay away from you like the plague. 

Those who do have compassion for those struggling with addiction may be thinking, "But Gretchen, you've been through some really tough stuff, what could possibly have been more devastating than having to go to treatment three times, withdraw from college three times, live in a halfway house, do jail time, and not to mention the physical pain you overcame in the years of your anorexia and bulimia?" Great question. The longer I am in recovery and the more I come to understand and live in the world without numbing out and actually feel things, the more I truly grasp the depth of God in my life and in my soul. The difficulties and struggles just seem to touch me in a deeper place than before. I cry when I see dogs on Netflix for gosh's sakes! I guess you could say, I continue to get more in touch with my emotions the longer that I am sober. I feel things, very deeply. I guess that's what happens when you're finally present and in tune with yourself and the world around you. It takes a tremendous amount of courage to live that vulnerably. But I strive to do it every single day.

So.. what has happened the past few months that has caused me to have this epiphany and yet another come-to-Jesus moment?! Well, I had a mishap at a chiropractic appointment that ended up pinching a nerve in my neck that felt like I was literally going to die! Dramatic, I know. But honestly, I wouldn't wish that kind of pain on my worst enemy. I've learned quite a lot after experiencing what I later found out to be a herniated C6-C7 injury and I have felt it heavy on my heart to share those lessons with you. 

For those that don't know, I was in a car accident in October 2016. It was the day after my grandmother's passing. I had reached for my phone, after zero sleep the night before, and before I knew it I had hit a cement wall going 65 mph, twice, and rolled my car. I walked away from that accident with a skinned arm, but luckily (by the grace of God) nothing else seemed to have been out of place. However, the doctor thinks that my neck may have been a little injured and it hadn't caught up until the recent chiropractic mishap. 

We need connection.

Three months ago, I was spending ALL of my energy running around as fast as I could to jobs, gyms, coffee shops, grocery stores, etc. never spending a minute to just be still and rest. I was working a full-time and part-time job, working out like a mad-woman every day, trying to hustle with Instagram on the side, and yet - I would lay down at night and have the most intense anxiety, wondering why I was feeling so overwhelmed. I had convinced myself that I had it all together, and I'm sure many of you thought the same. A quick smiling selfie on Snapchat sent the message to the world that "I've got this..look at how happy I am!" When deep down, I was lost, broken and unfulfilled.  In the darkest days of my addiction, I was doing the exact same thing. Running around town from bar to bar and house party to house party - and then wondering why I was waking up the next morning feeling so empty and depressed. It's a lot easier to cover up these dark feelings when you have a good job, a reliable car, and nice apartment and food in the fridge. Plus, even if I wanted to ask for help or cry out in surrender, I was afraid that people would say, "My gosh, Gretchen! What do you have to complain about?! Look at your life! You should be more grateful, etc. etc." So the shame continued to push me through the whispers and nudges that God was sending to slow me down. I would notice them, and justify my workaholic behavior. "But God, I have credit cards to pay off! I have student loans to pay, I have people that need me!" If only I could stop for a second to hear the grace and love that God wanted me to feel. 

Humility is a virtue.

Up until three months ago, when things got tough, when I felt overwhelmed, or my emotions began to rise up and the knot in my throat would start to swell, the first thing I would do was lace up my trainers, grab my rap music and hit the gym. The gym was my savior in early recovery. It was my church, my therapy, my fellowship. It gave me the high and peace that the drugs and alcohol gave me. Plus, I've always been competitive. There's no doubt in mind that I kicked my twin brother around in my mother's womb so that I could come out first! I've always strived to be the best, the first, the star! Therapy has helped me tame my competitive nature so that is serves me. But, there are still times when I know better and my competitive side rears it's ugly head and gets the best of me. (For ex: going to the gym after an incredibly exhausting day and then doing acrobatic jumps and swings in the gym that I have no business doing!) When the doctor came back in the room after reviewing my MRI and x-rays, the words out of his mouth were, "No wonder you feel the way you do! You're not going to like what I have to say." I thought "Oh, I'm okay - I'm tough, I'm sure it's not that big of a deal. I'll be back in the gym next week. I mean.. I was at hot yoga two weeks after my car accident!" Well, the truth was.. I was not in control. Spinal cord injuries are NOTHING to be messed with. The injury I was experiencing started to affect my bowels, my nervous system, my eyesight - it was no laughing matter. My hands were tied. I was at the mercy of the doctors, the physical therapists and God's grace.

I have surrendered in the past. Granted, I was forced to surrender. Two DUI's back to back pretty much keeps you from doing what you want to do. However, my spirit still fought to take back the reins. I know now that the message that God was helping me to finally understand is that I now longer have to prove myself or kill myself to keep striving to be the best. All I need to do is let go and let God take over - completely.

I remember sitting in the physical therapy waiting room after the doctor told me to sit and rest as much as possible and that the symptoms may last anywhere from 6 months to 2 years, and that surgery may have to be considered, balling my eyes out. Probably the hardest I've cried in a very long time. I was embarrassed and felt more vulnerable than ever. I was using every ounce of my energy to hold back the tears. "Gretchen, you've been through way worse. You're going to be okay, why are you crying?!" And honestly, I knew in my gut that everything was going to be okay, it was baffling why the tears just KEPT coming. I took me weeks to finally understand where all of those tears were coming from. But then like a message from God, a question came out of nowhere when sitting in traffic, "Who are you without weightlifting? Who are you without the gym? Who are you and why are you here? Despite facing death three times in thirty years, there has GOT to be a bigger plan than just getting sweaty and eating healthy every day." That was it! Sitting in that waiting room, I didn't realize it at the time but I was having of an identity crisis. And what a large pill to swallow. When you think you have your life exactly as it supposed to be, you think you're doing the right things, then God shows up and says, "Yeah, remember those whispers? You weren't listening. So now that I have your attention, look up and follow me. I've got you, girl. I will always have your back. I will always provide, just trust me." So I left that PT session and barely even recognized myself. I felt lighter and freer than I've ever felt (yes, even more than the day I was let out of jail!) It was as if God had finally placed on my heart and it finally sunk in that I AM ENOUGH. Just as I am. 

Grace is magical.

If you asked me three months ago if I had felt God's grace in my life, I would've said, "of course! I get really close parking spots at Whole Foods all the time!" But the grace that I have felt the past three months. The moments of utter fear that my body wouldn't be able to heal itself. The moments of loneliness and solitude when my routines had completely been dismembered and I was forced to finally listen to the silence. But I think the main lesson is all of this is that once I fully surrendered, I began to feel more ALIVE, FULL and ENERGIZED than I've felt in years! The past three months have been filled with more love, joy, laughter, connection, service and contentment that I've felt since I was a child. There are some days when I truly feel like I'm 10 years old again! Almost like it's finally my chance to be God's hands and feet and eyes and ears. He has saved me countless times and I never allowed myself to feel saved. I still felt as if I was lacking, not good enough, 'lucky' and now I know, I am saved because my purpose on this life is not to be in control but to fully be OF service to others in all walks of life. I've learned that I can't serve others when I'm constantly spending my energy on proving and striving. I have everything that I need. After finally realizing this truth, I have began to live from a place where my love and compassion give me the highest high. No drug, drink, or exercise session will ever be able to live up to the feeling of fully being connected to a power greater than me and letting that be the source of my strength.   

The truth is.. ALL difficult and painful experiences are here to make us stronger and mature us in ways that we can not possibly do on our own. They are here to teach us and to help us grow. I'm so incredibly grateful I'm here to share these lessons with you and can't wait to see what the future has in store! I hope this gives you the confidence to let go of your inner struggle and trust that He will never fail you. Ever.

With overwhelming love and hands lifted...

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!