Articles: Self-Care Strategies

Reduce Your Workout Resistance

As spring unfolds this year, I’m thinking a lot about playing. In our culture, adults aren’t generally supported in enjoying silliness, laughter, and fun. Don’t you wish you could run around and play outside like the good old days? Well, you can! I’m pleased to introduce guest contributor Suzanne Reilley. Suzanne is a personal trainer in Washington, D.C., who leads Recess Workouts — a unique and FUN way to bring both physical activity and child-like joy back into your life through delightful playground games repurposed for grown-ups (while maintaining the merriment of the original activity). How cool is that?

Suzanne has been kind enough to share her thoughts on breaking through resistance to launching (or re-launching) a physical activity program below. Read on for her tips!

Do you have a special area of expertise you’d like to share with ForkBytes readers? How about a favorite health-supportive recipe? We are always interested in hearing from potential contributors with unique, fresh perspective. Contact us with your ideas, and your article or recipe could appear in an upcoming post!

Reduce Your Workout Resistance
by Suzanne Reilley

It’s such an amazing time of year. The sunshine is finally warming the air, and everyone is out with their flip flops, sunscreen, and flowers. Since many of us have been cooped up all winter, this can be a great time to re-evaluate our workout routines (or lack thereof) and shake off some of the cobwebs.

New challenges, new approaches, and pushing new fears can really take us to a whole place we never knew existed, right in our own bodies, and right in our own city. You can gain so much by overcoming inertia, switching up your routine, and trying something entirely new. It’s inspiring and it keeps us young.

I happen to love dancing (like nobody’s watching) and at one point realized that I was sweaty and physically exhausted as I was happily moving to the music. Hey! That’s a workout! I’ve also turned my initial terror of rock climbing into a deep love of the sport and discovered that it also has this calming, meditative effect.

What’s the most inspiring workout you’ve ever done? What’s the one thing you’ve been meaning to do forever and keep putting off? I invite you to question why you may have gotten away from your old favorite — or not tried that new one.

This great writing exercise to help you get in touch with your barriers to physical activity was inspired by “Blasting Through Blocks” from The Artist’s Way by Julia Cameron.

Choose a personal fitness topic where you feel you have a lot of resistance. This might be something like trying martial arts for the first time or joining back up with my long-lost running group. With your topic in mind, answer the following questions.

1. List any resentments (anger) you have in connection with your fitness goals. It does not matter how petty, picky, or irrational these resentments may appear to your adult self. Some examples: I resent being slower than Sarah. She eats whatever she wants!! I resent that instructor who made me feel stupid (I AM trying as hard as I can).

2. List any and all fears about the topic and/or anyone connected to it. Again, these fears can be as silly as any two-year-old’s. Some examples: I’m afraid nobody will want me on their team. I’m afraid I’ll look dumb. I’m afraid I’ll never finish. I’m afraid I’ll never start. I’m afraid I will be embarrassed (I’m already embarrassed).

3. Ask yourself if that is all. Have you left out any itsy fear? Have you suppressed any “stupid” anger? Get it on the page.

4. Ask yourself what you would stand to gain by not taking action. Some examples: If I don’t run in this race, I can’t come in last. If I don’t go to that class, nobody can laugh at me. If I don’t throw, catch, play, dance, I can criticize others, knowing I could do better.

By simply listing these fears, grudges, and uncertainties, you’ve started to spin your transformation in a positive direction. Now it’s time to take action. As Frank Scully said, “Why not go out on a limb? Isn’t that where the fruit is?”

Suzanne is a delightful, positive personal trainer who trains elite women in Cleveland Park and surrounding areas of Washington DC. She has recently been featured in Daily Candy and on TV-16 as the creator of playful and challenging Recess Workouts. She holds a B.S. in Kinesiology, is certified by the American College of Sports Medicine, and is currently enjoying continuing education with mentors from Resistance Training Specialist, Advanced Training for the Exercise Professional. Visit Suzanne’s website to learn more about her work!

Hearing Voices?

Note: this piece first appeared in the February 2009 issue of Clark Wellness ForkBytes.

“Hearing voices no one else can hear isn’t a good sign, even in the wizarding world.”

—J. K. Rowling, Harry Potter and The Chamber of Secrets

Welcome to February! We’ve all now had an entire month to get going on all those lofty New Year’s resolutions… or not. For many of us, February can be a less than upbeat month. If you already feel like you’re not where you want to be with your goals, that feeling can cause a cycle of negativity. You may even be hearing voices.

You know what I mean: that little voice in the back of your head (or sometimes a loud voice in the forefront of your thoughts!) that insists you’re doing it wrong, you’re not good enough, you’ll never achieve those elusive goals — whatever your particular voice says. This negative self-talk is frustrating and self-defeating, and it’s a huge barrier between you and your best self.

The good news is that there is an antidote for the verbal poison of negative self-talk. Below, I’ve shared my best tips for creating and using positive affirmations to combat that negative voice — gleaned from years of experience counseling on the subject. Read on for the scoop!

Conquering Negative Self-Talk

The best way to win an argument with your inner negative voice is to contradict it with positive affirmations. Simply saying a statement out loud that goes against what the negative voice is saying is incredibly effective and a huge confidence booster. The big trick is figuring out how to craft a meaningful affirmation that will work for you. Here’s how to get started!

1. Figure out what your “inner demon” is saying. Keep a little notebook with you for a day or two and jot down the exact wording your negative voice uses. Then, brainstorm ways to contradict exactly what that voice says. For example, if your negative voice says, “You’ll never be good enough,” begin with a simple, “I am good enough.”

2. Compliment where you feel less confident. Negative voices love to focus on the body parts, projects, and other aspects of life about which we feel the least secure. Zero in on those items for yourself and pay yourself a compliment related to that area.

3. Use positive language. By definition, negative self-talk uses negative language. When creating contradictory statements, use positive language to distance your affirmations from your negative voices. For example, instead of saying “I’m not fat,” try “I am a strong, healthy, vibrant woman; I am attractive and fit.”

Just as the negative voice may have convinced you of certain things by repeating itself, you can convince yourself the opposite is true through repetition, too. Affirmations can feel awkward at first, but the results are worth the effort. Keep in mind that your affirmations will probably need a little tweaking as you begin to use and fine-tune your choice of words. You’ll know you’ve hit the right note when you feel a strong reaction to the language you’ve chosen. Repeat your affirmation several times a day for maximum effect!

Getting Psyched Up for Exercise

Note: this piece first appeared in the September 2008 issue of Clark Wellness ForkBytes.

I’ve always found that September is a great month for recommitment. After a long summer of relaxing and running around, vacationing, and irregular routines, September is a wonderful opportunity to rededicate energy and time to self-care. Early fall is often when I find myself revisiting the goals I made for the new year in January and adjusting them to account for any new patterns in my day or week that have come up since then. For me, as well as for many of my clients, this invariably includes a change in one’s physical activity routine.

That’s why I’m so please to introduce you this month to personal trainer Ariane Hundt. Ariane has contributed great tips in her article below to inspire and motivate you to invite physical activity back into your life, no matter where you currently are.

Getting Psyched Up for Exercise
by Ariane Hundt

So, you think exercise is about as appealing as studying for a statistics exam? There are many reasons why you might hate exercise: Sweating, feeling lazy or tired, not having enough time, or maybe you weren’t happy with the results the last time you tried. You have your reasons, but let’s see if you change your mind after discovering some amazing benefits of exercise:

Looking fine: Do you want to have a strong and defined body? Here’s the news. You need to lift weights to get muscles — yes, even girls. Hit the gym twice a week for a full-body workout. The great thing about muscle is that it takes up less space than fat, and one pound burns about 50 calories a day!

Have fun: Believe it or not, exercise can be fun! Getting your friends together for a road race, rock climbing or wild water rafting, having a pool party, or playing beach volleyball are all fun ways to exercise without knowing it.

Pump it up: Cardiovascular exercise, such as running, walking, jumping rope, biking, or swimming improves the efficiency of your heart. If you commit to at least three weekly cardio workouts for four weeks of regular exercise, your heart will pump more blood per stroke — a sign of great fitness.

Combat the bulge: Running burns an average of 100 calories per 10 minutes. What better way to work off extra calories than going for a run in the park?

Are you beginning to change your mind yet? If you adapt these ideas you’ll get off the couch and onto the treadmill in no time:

You don’t have to love exercise to do it: Many people who exercise don’t do it because they love it so much, but they do love the way they feel after they’re done. That’s what motivates them to go to the gym.
Make the connection: Once you realize how good you feel after working out, you will want to keep that feeling. This will motivate you to continue your routine. Did you know that exercise boosts your self-esteem and makes you feel better about your body?
Plan for little, do more: If you are overly enthusiastic and plan seven workouts a week but never get around to doing even two, go back to the basics. Plan realistic workouts, such as running twice weekly for 30 minutes and 20 push-ups and sit-ups per day. Once you’re in the gym, you’ll want to keep going while you’re already there.
Think positive: Sure, watching TV may seem more appealing than working out, but which will make you feel better long-term? Think about what’s best for you long-term because sometimes what makes you feel good immediately isn’t necessarily good for you — just think of that bag of fries. Keep the focus on your goals and you’ll discover what feeling good is all about.

Ariane is a dynamic Personal Trainer, certified by the Aerobics and Fitness Association of America (AFAA). She has a refreshingly interactive and comprehensive approach in helping her clients achieve optimal health and the physical self they desire. As special contributor to Goalquest.com, she writes articles on nutrition, fitness, and wellness and is currently pursuing a graduate degree in nutrition. She has recently been featured on NBC, Fox 5 News, ABC News, CW11, and the New York Times as the creator of NYC’s toughest new workout, the Brooklyn Bridge Boot Camp. Visit Ariane’s website!

Environmental Cleansing

Note: this piece first appeared in the April 2008 issue of Clark Wellness ForkBytes.

Spring has sprung! After a long winter, green shoots peeking up through the dirt, blooms on the trees, and warm air are all welcome sights. Even the traditional April showers are exciting to see — because we know they will bring more beautiful flowers in just a few weeks.

Spring is the perfect time to cleanse both your body and your home. Clearing away toxins and clearing away clutter are similar processes with similar results. After a good cleanse (of the body or of a clothes closet), you will feel rejuvenated, energized, and proud of your achievement!

Since spring is such a wonderful season for home organizational projects, we’ve decided to focus on “environmental cleansing” in this month’s issue. Harness spring’s energy and clean out a space using our tips below!

Tips for Organizing a Space

When you’re staring at a huge pile of papers, debris, and just stuff around your house, trying to tackle the clutter and create an organized space can seem daunting. These tips will help you see the project through from conception to completion!

1. Carve out time. Getting organized has such a positive impact on your life that it’s worth setting aside time so you can really focus and do it right. Mark down a date in your calendar and commit to it!

2. Take it slow. Start with a very small area, such as a desk drawer or small coat closet. Breaking the project down into steps will make it much more manageable.

3. Visualize. What do you want your space to be? If you were starting from scratch, how would your ideal space function and look? Jot your ideas down on paper. This is no time for the limitations of practicality — dream big! Even if you can’t do exactly what you envision, allowing yourself some unrestricted daydreaming will help you unleash your creativity as well as help you define your goals for your space.

4. Get rid of trash. If there is quite a lot of stuff to sort through, it can be helpful to make an initial pass in which you get rid of just trash, paper to recycle, etc. Once these items are gone, you can see what you have left to sort.

5. Set up a system that makes sense to you and is a pleasure to use. For example, I recently made a revolutionary change in my filing cabinet by alphabetizing all my files (rather than sorting them by categories: banking, medical, taxes, home, etc.). I also switched my file folders so I have all the tabs on the left side. I used to feel a sense of dread whenever I had to shove something in my files, but now, when I open my file cabinet, I do a little victory dance! The key is making your stuff visible, accessible, and visually appealing.

6. Be realistic when setting up your space. Are you really going to open a box with a lid to put a paperclip away, or are you going to end up with piles of paper clips all over your desk? Perhaps an open cup or bin is a better choice for you. Choose organizational tools and items that not only really appeal to you and make you excited to use them, but also are realistic for how you tend to handle the items you use.

7. Celebrate! When your space is complete, it will save you time, reduce your stress, and be a joy to use.

Begin Where You Are

Note: this piece first appeared in the January 2008 issue of Clark Wellness ForkBytes.

A funny thing has happened to me over the past couple of months. As 2007 started winding down, I began setting goals and making plans for 2008. Like many other Americans, I made countless lists and plans, and I expected that, at the stroke of midnight on January 1, all my plans would magically come to fruition. I would wake up the next morning refreshed from my 8 to 9 hours of sleep, float into a brief meditation followed by yoga practice, and begin my workday with my wholesome, organic lunch waiting for me in the refrigerator.

Instead, I got the flu.

I rarely get sick, but every year around the holidays and New Year’s, I usually come down with something. I always joke (with some seriousness!) that it’s my body’s way of forcing me not to do too much during this traditionally very busy time. This year’s illness was so miserable that I was barely able to get out of bed for a week, much less enjoy the rigorous schedule I had planned out for myself for 2008.

So here we are, already into the second week of the year, and I’ve started to feel behind. What about my lists?! How will the mountain of projects I’ve dreamed up for myself ever become manageable when I’ve lost a whole week???

Hopefully you did not suffer with the flu last week, but even without a dramatic illness, many people (self included) seem to become derailed every January. We make great plans, but life marches on, interrupting our ability to execute those plans.

Whether or not you made a formal New Year’s Resolution list, you probably have a few ideas about things you’d like to achieve over the next 12 months. I want to encourage you to evaluate those plans with a whole new framework: beginning where you are.

The great news about all goals and plans is that you don’t have to wait for another New Year’s Day to start working on yourself and your life. You can start right now, wherever you are! As I dive into all the stuff that I need and want to do this year, I’m working hard at practicing patience with myself and realism about my own abilities. I don’t have to be Superwoman, and neither do you. The journey and the path are much more important than the pace.

With that principle in mind, I hope that you will take this post as an opportunity to review your current goals and plans. The second week of the new year is a great time to evaluate where you are now and begin there with whatever you want to accomplish. One tool I love to use when working on goals for myself and for my clients is the idea of “Nourishing the Four Selves.” Check out my tips for using this great tool.

Nourishing the Four Selves

Note: this article first appeared in the January 2008 issue of Clark Wellness ForkBytes.

The Four Selves is a useful principle for ensuring you are practicing great self-care. Check in with yourself four times, concentrating each time on one of the categories below.

The Physical Self includes:

food: eating a clean, natural, high-quality diet appropriate for your bio-individuality and lifestyle
movement: regular participation in a body-affirming movement or exercise program you enjoy
massage/bodywork: bodywork is helpful for stimulating immunity and feeling connected to the body
sleep/rest: ensuring appropriate restful sleep and adequate down time

The Mental Self includes:

occupation: finding a career or occupation that challenges your mind
activities that provide mental and intellectual stimulation
stress management

The Emotional Self includes:

relationships: romantic, family, friends, and colleagues
processing feelings through conversations, writing, etc.

The Spiritual Self includes:

anything that connects you to your spirit: deep breaths, spending time in nature, quiet time, etc.
creativity: self-expression, artistic endeavors, journaling

Try evaluating each area to see where you are now. How are you doing emotionally? What’s going on spiritually for you? Are you feeling physically and mentally nourished? Write down a few words, thoughts, or sentences that express where you are with each area today.

Now, beginning from that point, what is one small step you can take in each area to ensure better nourishment? Be creative and think tiny. What small, manageable steps can you take to ensure each of your Four Selves is happy, healthy, and thriving? Use action-oriented language to verbalize your steps (for example, “schedule aromatherapy bubble baths on Tuesday and Friday evenings” is clearer and more directive than “manage stress”). Then… do it!

Aromatherapy Baths

Note: this piece first appeared in the December 2007 issue of Clark Wellness ForkBytes.

Essential oils are available at health food stores and some body care boutiques. A few drops will do — just 6 to 8 drops per full bath is plenty. Try these combinations this season and see what you enjoy the most! Please note: If you have any medical condition, are taking medication, or are pregnant, consult your healthcare practitioner before using essential oils.

Warming bath — Great for chilly days to warm you to the core! Allspice is also cheering and comforting. Recipe: 3 drops allspice oil, 1 drop cinnamon bark oil, 2 drops sweet orange oil, 2 drops ginger oil.

Relaxing bath — Calming and relaxing; perfect for a pre-bedtime indulgence. Recipe: 2 drops lavender oil, 1 drop vanilla oil, 2 drops chamomile oil, 1 drop jasmine oil.

Cleansing bath — Are you holding on to holiday stress? Melt it away with this combination. Recipe: 1 drop thyme oil, 2 drops geranium oil, 2 drops clary sage oil.

Energizing bath — Wake up with this rejuvenating treat. Recipe: 2 drops sweet basil oil, 2 drops lemon oil, 2 drops sweet orange oil.

Surviving the Season

Note: this piece first appeared in the November 2007 issue of Clark Wellness ForkBytes.

Every year, the holiday season seems to begin earlier. Last month, D.C. experienced some unseasonably warm days, and I chuckled when I realized I was looking at one store’s window display with snowmen and Christmas trees while wearing a tank top, flip flops, and sunglasses!

But with the arrival of November, I think it’s safe to say we have officially entered the holiday season. With all the hustle and bustle, the running around, and the mile-long to-do lists that this season brings, it’s easy to get caught up in the madness and forget to prioritize self-care. Most other animals spend this season slowing down, resting, living off of stores, and sometimes even hibernating. Human beings do the opposite: our lives become even busier as the weather gets colder and the days get shorter. This season, I invite you to explore ways to honor the winter’s natural energy of slowing down. How can you use this idea in your daily life?

Below, I’ve shared some of my favorite strategies for surviving the holiday season healthfully and with finesse.

1. Remember the spirit of the season. Of course, cultivating an attitude of gratitude is a great goal year-round, but it’s especially poignant during the holiday season when you may be spending time with your loved ones. As you hurry through the shopping mall or fight your way through holiday traffic or especially when you glance around your Thanksgiving table, take a moment to remember how lucky you are.

2. Honor your financial health. This year, take a few minutes to work out a budget for all your holiday expenses: gifts, travel, party clothes, charitable donations, etc. These end-of-the-year expenses often sneak up on people; you can make this year different by defining a budget and really sticking to it!

3. Set a realistic schedule. There are so many great events during the holidays, from big galas to volunteer opportunities to small gatherings with friends, and it’s tempting to try to say yes to everything that comes up (only to find that you’ve double-booked yourself for this evening when you’d really rather just stay home and hide under your comforter!). Avoid overcommitting to lots of social and professional events this season so you’ll have energy left over to enjoy your holiday!

4. Reserve time for relaxing treats. You deserve a massage, a cup of tea, AND a hot bubble bath! Schedule all three in your calendar in ink, and guard that commitment well. Choose whatever activities really nurture and rejuvenate you, and enjoy them without guilt!

5. Prioritize your physical health. Adequate sleep, appropriate food, and physical activity are easily forgotten around the holiday season, but neglecting these areas makes for a very unhappy you. Do whatever it takes to ensure you meet your body’s needs this season!

Breakfast Time!

We’ve all heard that breakfast is the most important meal of the day, but many of us still struggle with our morning meals. Breakfast presents several challenges for many people. One of the most common issues is a lack of time to prepare a healthful breakfast. It’s true that it can be difficult to fit in a three-course meal when you’re rushing to get to work, but a little planning and preparation can help you make breakfast happen. Once you form the habit of eating in the morning, you’ll quickly enjoy the benefits of better mental focus during the day, more stamina, and a more efficient metabolism.

When we first begin working together, many of my clients feel they can’t choke anything down in the morning. If the idea of food before 11am repulses you, you should first examine what you’re eating the night before. If you tend to indulge in late-night snacks or heavy meals before bed, you may be suffering from a morning-after food hangover. Work on reducing and eventually eliminating eating at night. Simultaneously, begin having something small and light in the mornings. A cup of herbal tea is a great place to start, then you can graduate to warm broth and eventually move on to soup and maybe hot cereal.

A great way to figure out what foods work well for you in the morning is to conduct a breakfast experiment. When I guide my clients through this experiment, I provide a list of different food suggestions (for example: oatmeal, a baked sweet potato, toast, coffee, eggs, steamed vegetables, granola, fresh fruit, a bagel with cream cheese, a doughnut…). Choose ONE item from the list per day for five days. Have as much of your selection as you want, but eat only that particular food for that morning. Immediately after eating, check in with your body. How are you feeling about what you just ate? Do you feel satisfied? Are you craving anything? Write down your observations. Then, two hours later, check in again. How is that food doing? Do you feel hungry yet? Have you been able to focus this morning? Again, record your observations. The next morning, do the same thing with a different food selection. This experiment can teach you a lot about how your body reacts to foods in general as well as helping you choose the breakfast foods that work best for you.

It’s also helpful to shake up your routine. Breakfast is the most common meal to get stuck in a rut. If you’re tired of the same old cereal or yogurt or smoothie, try something completely different for a day or two and see how it goes.

And don’t limit yourself to eggs, toast, cereal, and coffee. Redefine your idea of what “breakfast food” is. Dinner leftovers often make a great breakfast. A fruit-based dessert item, such as a fruit crisp, can be a lovely breakfast the next morning. Miso soup is quick to prepare and makes a fantastic breakfast (and it’s very portable!). Some spicy black beans and salsa on a tortilla can make a nice morning meal, too. And having some vegetables in the morning, especially leafy greens, makes me feel terrific all day. Why not give it a try?

Back to Basics

Note: this piece first appeared in the September 2007 issue of Clark Wellness ForkBytes.

Now that summer is over, there’s a new kind of energy in the air. It’s a time of renewal and making fresh starts. Many of my clients find themselves making their real new year’s resolutions this month rather than in January.

You can harness the momentum of the season by setting simple, attainable goals this month and practicing new, positive habits. Keeping your intentions simple allows you to keep that momentum going as you enjoy more and more success! I’ve shared my top five suggestions for habits you can incorporate slowly and gently into your life below. Start with these basics, then work your way up to more!

Simple Suggestions for Positive New Habits

1. Simplify your food. Stick to simply prepared grains, fresh vegetables, and legumes as the basis for your meals, and cut back on processed and restaurant foods. A simple, natural diet lets your body work most effectively, and that supports your efforts in other areas!

2. Move. Whether it’s a 30-minute walk after dinner or a couple of extra trips up and down the stairs in your office building, try to incorporate some concentrated movement into each day.

3. Add a daily ritual. Committing to a daily centering or reflecting ritual has wonderful benefits. This can be meditation, journaling, or even just taking one minute each morning for a few deep breaths!

4. Do something nice for yourself. To counteract the back-to-the-grind blues that often arise after summer vacations, be sure you have a special treat to enjoy. Delve into a juicy novel, buy (and wear!) some fabulous new shoes, or schedule a spa day.

5. Get support. Your new healthy habits will really stick when your friends and family agree to hold you accountable. Let your support network know what they can do to assist you!

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