Within the last few weeks, I have had to embrace lifestyle changes very quickly and almost daily. This year has been every event full. I’m not sure if it’s been because of all the events in the last three months of life is just busy. Up until a few weeks ago, I was in my routine. Training my clients and prepping for my fitness competition. I had no time for embracing anything new or different. Rewind to present days and we are in this surreal time of life. One minute we feel we have things in control to the next changing everything we’ve previously done. All within minutes changing day today. We are living in unpredictable times meaning that the routines that we have become accustomed to day in and day out are being disrupted.
To embrace change, you have to like what you are doing differently more than you did before. Within the last few weeks, our world has been inflicted with a pandemic. Every day feel we are adjusting to a new normal. Many people are reflecting and making lifestyle changes. I included and the Fit Black Queens Podcast.
Fit Black Queens Podcast
In February, a group of Fit Friends and I started a Podcast. It was a little rough at first but we are starting to get this podcast thing. It’s nice to have a place to talk through the events that are going on in this world. We have five women of various ages and fitness backgrounds. We all have a unique story and perspective and we share our views on the Fit Black Queens podcast. Saturday Mornings on Spotify,Apple Podcast, Anchor and Stitcher. Sharing the brown girl’s perspective of Fitness, Wellness, and Health. We also host Virtual LIVE Power Hours and Cocktail Hours to get together and connect with Fit Black Queens. I’m also looking forward to our Virtual Retreat coming soon. So, many plans for Fit Black Queens this year.
Fit Black Queens Podcast Challenge
Last week on the podcast that I co-host, Fit Black Queens. We had a Power Hour. Sharing 10-minute Fitness, Nutrition and Wellness tips to help inspire FIt Black Queens while quarantined. If you have been listening to our podcast the last few episodes have been our experience with the quarantine as a fitness professional. Sharing our experience with Social Distancing and our desire to experience new things while indoors. There have been many lifestyle changes with the quarantine that have evolved weekly since our Surviving COVID-19 Quarantine. In the last episode on Social Distancing, we were challenged to do something different while quarantined. I am always up for a challenge so I tried three things differently this week that may lead to lifestyle changes.
3 Things I’m doing differently now
The Fit Black Queens Try something new challenge is a great reminder and inspiration to intentionally get uncomfortable especially now when we are facing daily uncertainty. Sometimes lifestyle changes are necessary to adapt to the world. Our Power Hour was motivated me to try these three things:
Meditation is something I never took the time to do because I never thought I had the time to do it. Deani the Yogini shared a 10-minute Meditation that I have been doing daily. It has been a great way to clear my mind after my morning devotions and Bible Study. It’s something that I think I will continue to practice. Finding more mental clarity and presence led me to have a very productive week.
I appreciate the outdoors. Alexis of Flecks of Lex shared with us a fun way to add movement and to get outside every day even if you are quarantined. My family adopted these outdoor moments. We have made it a point to get outside and get some fresh air for at least 10 minutes a day. It’s amazing the difference it makes for our mood. When we take it outdoors for short breaks I feel so much more energized. My appreciation for fresh air is greater now that I have been forced indoors. The sunshine does a body and mind good.
Simple meals can keep you sane. After making meals all day every day for a week. I quickly took Jquenow’s advice and kept things simple. All my meals this week took about 10 minutes and the family loved them all.
Here are some Quick & Easy Meal Ideas to make for dinner
We are Alone Together during this COVID 19 Pandemic
My word for 2020 is Connection. Every week I am reminded of it someway, somehow. I have been intentionally trying to make connections and reach out. That is not something that I typically do I tend to stay to myself, reaching out and letting people know that I care is something that I am trying to do differently. I am connecting with friends now more than I did before either virtually or on the phone. Sending out, “How you doing?” text and letting people know they are loved. Safely social distancing from my computer at home like the majority of us. It doesn’t replace real-life connection but this can feel isolating to some people. Although, I hate being forced to stay indoors. I am amazed daily at how well my family is adapting and how quickly I can adjust to a new normal. I am sure I will be doing things differently more and more as the weeks’ progress. Hopefully, they will be positive changes in my life.
What lifestyle changes have you made since the COVID 19 Quarantine?
I received my Life Application Study Bible from Bible Gateway for free to review and post. Although, I received the Bible as a gift. My opinions are my own. My Full Disclosure Policy
Years ago, I was in a Bible Study with a woman whose mother had just passed. She had obtained one of her Mother’s Bible that had her notes, thoughts, and handwritten. It was now one of the woman’s most treasured possession and the Bible she used. The woman’s mother had many Bible, so she and her sisters each took one to remember their mother. It made an impact on me, and I wanted to leave the Bible to my three girls. Since meeting that woman, I have gone through two Bibles. What I mean is that I love to highlight and take notes in my Bible after a few years, many notes and highlights can become distracting when studying. I use the Good Morning Girls Highlight guide while reading my Bible
Leaving a Legacy for my Girls
Recently, I’ve thought I need a new Bible. As I go to study the current Bible, I have read. It’s beginning to be a challenge to overlook all the notes and highlights I have made. I also realized that I get a new Bible in a new season. For the past few months, I have been feeling a new season in my life approaching. When I was asked to review the Life Application Bible from Bible Gateway, I knew it was God’s timing. I have fallen in love with this new Bible and excited to make new highlights and marks. It’s also a Bible I can leave to my third daughter once I move on. I have each of my past Bible’s to my girls. I think it’ll be a special gift I can give them prayerfully when I am living. Maybe their wedding who knows, but it’s something I want to leave them to keep with them and remember me.
A great resource to study
I am excited to explore this Life Application NIV Bible. First, it is beautiful, bound in leather with golden lined pages. Open up the pages, and it has an extensive commentary within each Book. It’s jam-packed with great resources to further your study. The Life Application Study Bible has resources, references, maps, genealogy charts, summations of events. It’s an excellent Bible for me to use in my inductive studies.
I did find that most of the pages have more commentary than the Word, which can be distracting. I wish the commentary to verse ratio were evenly distributed. It’s also a different version than I am currently studying. For the last four years, I have been using the New American Standard Bible to study. I think studying in a different version could change some of my reflections. Most people I do Bible Studies with have the NIV version, so I am curious to see how our conversation goes. I like having a different version to compare to others, but I am excited to see what the NIV brings to my perspective.
No matter the version, when I open the bounded book, the message is always what I need to hear. It’s not necessarily what I want to hear, but it’s required. It also can be different, although I read the same verse. It’s the living Word, and it can be renewed in our Spirit daily if you read it. I’m curious if the version will change my reflections.
Bible Gateway Plus
If you’re looking for a beautiful Bible to give to someone who likes to study the Word or new to studying the Word. I think especially for those new to studying. The Life Application Study Bible is a great Bible to gift or gets for your own Bible Study time. If you’re looking for more opportunities to further your study or research. I want to encourage you to check out the Bible Gateway App for free, or you can access the BibleGateway Plus to get check out over 40 Bible studies and reference books. Bible gateways give you lots of resources to enhance your study experience.
Recently, on Social Media, I have been open with my battle of anxiety and depression and how living a healthier lifestyle has helped me. I reached out to a long-time friend Dr.Angela Clack to get her expert opinion on the effects of food and nutrition on mental health. I am honored that Dr. Clack would share it with my readers and me. Some great info here so take notes:
It all starts with your mindset
Years ago, I lost 50lbs with fitness, nutrition, and accountability (a great nutritionist, professional accountability to hold my feet to the fire if I messed up), and I loved the results. However, because I made my goal a number on the scale and a clothing size instead of a commitment to a lifestyle change- the weight slowly crept back.
Well, I know where I went wrong, and I’m sharing my story as well as sharing insights from the therapist’s corner to inspire and educate others about the mind-body connection. As well as the impact food has on our mood-both scientifically (through research) and from my experience in working with hundreds of people who have struggled with both emotional health difficulties (depression and anxiety) and weight and body image issues.
Mental Health Disorder defined
To understand the complex nature of mental health disorders, the reader will need a clear definition of what clinical symptoms are typical for someone experiencing mental health/mental illness. The problem is that not all people experience the same symptoms. Men and women often differ in how their mental health problems manifest as well as across cultures. Women are twice as often as men to experience major depression. One fourth to one-sixth of childbearing age women are on an anti-depressant. For consistency and purposes of this article, I will provide a broad definition.
First, my definition of mental health disorder-is a disconnection between your emotional, physical, social, and spiritual self. In other words, you are disconnected from your thoughts, your sense of self and self-care (i.e., physical health), dis-connected from an adequate social support system (or you are connected to toxic one), and you are disconnected from your power source-our faith and belief system in Christ. Wow, that’s a lot of disconnection-no wonders, one would be depressed and anxious.
Clinically, depression is (major depressive disorder) is a common and serious medical illness that negatively affects how you feel, the way you think, and how you act. Anxiety is a general term for several disorders that cause nervousness, fear, apprehension, and worrying. Millions of individuals suffer from both of these disorders annually and throughout their lifetime. Typical treatments for these disorders are medication and psychotherapy (counseling). But as a practicing psychotherapist who has witnessed and observed the benefits of exercise and nutrition in helping to heal mild to moderate forms of mental health disorders, I have changed my philosophy of treatment to a holistic approach: mind, body, and spirit.
Nutritional Psychiatry
There is a new field in science named nutritional psychiatry. This is the intersection in research between science and cognitive functioning. It examines the relationship between diet, brain function, and the risk of mental disorders. Additionally, it examines the potential socioeconomic and environmental challenges detracting from the traditional dietary patterns that might otherwise support positive mental health.
In March/April, Ed. 2016 of the Scientific American Mind the researchers noted the following scientific outcomes:
Research on anxiety,
depression,
and exercise shows
That the psychological and physical benefits of exercise can also help reduce stress and improve mood (Mayo Clinic). Besides lifting your mood, regular exercise offers other health benefits, such as:
lowering blood pressure,
protecting against heart disease and cancer,
and boosting self-esteem.
Nutritional Imbalances trigger depression
There are several nutritional imbalances that can make one prone to depression:
essential fats,
blood sugar balance,
food intolerances,
low-level Vitamin D,
high sugar intake,
Health researchers have found a link between inflammation and depression. Inflammation is caused by obesity, high sugar diets, high quantities of trans fats, unhealthy diets in general, and STRESS!!!!
When we are depressed, we are more likely to eat carbs and junk food, which over time, causes weight gain and inflammation.
Honor your body as it deserves
Imagine the following at age 16 years old. You get a new car. You are told that this car must last you your lifetime. Remember, you only get this one car for your lifetime! How would you treat it? Would you schedule maintenance services on-time and consistently? Would you check tires and replace them as needed? Would you put damaged or used parts into a new car? If you have a luxury car (foreign model), would you take it to the local shop on the corner? Or would you run it into the ground, hoping it will hold out? Not likely would we risk any of these scenarios. We would be mindful and careful to take off that car. Think of that car as your body. Because at birth, we only get one, and it’s designed to last a lifetime if we take care of it. What is your relationship with your body? What is your relationship with food?
According to the Dictionary, the definition of food- “is any nourishing substance that is eaten, drunk, or otherwise taken into the body to sustain life, provide energy, promote growth,” If we savored food like this definition, we would enjoy our food so much more and would make healthier food choices. Unfortunately, we live in a culture that is saturated with the marketing of high-fat foods and high sugar diets. We must be better informed.
Food Effect on our Mind and Bodies
Can I share research about what our foods are doing to our minds and bodies? This may not be favorable to many, but it’s the truth. Check the numbers of obese children and adults in the world. Check the names of individuals living on disability due to emotional and physical health conditions. We also know that about 50% of women who try psychiatric medications never get the benefit, and after a year of being on them, 60% show no improvement in their symptoms one year later.
Processed food linked to depression and anxiety
Here we go. Evidence links stereotypical Western diets, which are heavy in processed and fatty foods, to higher rates of depression and anxiety. Unhealthy diets most likely contribute to a range of neuropsychiatric disorders by increasing inflammation. Research indicates that traditional diets from the Mediterranean, Scandinavia, and Japan help to preserve our psychological and cognitive well-being. Those diets all include fish ( a great source of omega-3 fatty acids). The Mediterranean diet consists of fruits, vegetables, nuts, whole grains, lean meats, and olive oil. The main feature of this diet is that it is low in sugar and processed foods.
But there is hope! Let me offer some food for thought (no pun intended). If you keep the mindset that “knowing that what I eat can affect how I feel” will help you to see food as fuel and not necessarily as a restrictive diet. We are finding that there is compelling evidence that nutrition is as important to psychiatry as it is to cardiology, endocrinology,and gastroenterology. (March/April Ed. 2016 of the Scientific American Mind).
Of course, in addition to food choices, the elimination and reduction of toxic stress in your life, which often leads to emotional eating, needs to be kept in check. That’s where a support group, psychotherapy, or a nutritionist or health coach would be integral to your success in the battle of the mind.
Want to feel better? Want to live longer and with less stress on your mind and body? Want your skin to glow and look refreshed daily? Want to sleep better? Do you want overall better cognitive functioning without depression or anxiety? Think “brain-healthy “foods. Visualize the image at the top of the article when making food choices and see where food will make an impact on your brain and health.
Overall, research continues to support and show that the main ingredients for a healthy brain diet will consist of fruits, vegetables, legumes, nuts, fish, lean meats and healthy fats such as olive oil (March/April Ed. 2016 of the Scientific American Mind).
Eat well. Live well. Live long. Be mindful; you only have one brain and one body.
Dr. Angela Roman Clack is a psychologist and licensed psychotherapist at Clack Associates, LLC, a private practice outpatient counseling agency in Southern New Jersey. She has been working in the mental health field for more than 25 years. Dr. Clack earned her doctorate in 2002 with a degree in Clinical Psychology from Argosy University, Washington, D.C.
Dr. Clack is known for her ability to teach, supervise, coach, and provide training in various areas about children, youth, and their families. Because of her training and teaching abilities, Dr. Clack has made a massive impact in her community by reducing the stigma of people of color who seek mental health treatment.
Dr. Clack is passionate about discussing mental health and wellness. She has a broad range of public speaking experiences, including community events, radio and internet shows, women’s empowerment groups and panel discussions, church and school settings, and collaborations with mental health advocacy organizations and non-profit community organizations. With her highly diverse clinical experiences and training in adult, child, adolescent, and forensic settings, she can discuss a broad range of topics.
Empower Summer Camp was so much more than I expected
Fit Approach Empower Summer Camp was sponsored by various companies listed in my post and I was hosted. There may be affiliate links in my post that I will be compensated. All the opinions are my own. My Full Disclosure policy
Empower Summer Camp was two weeks ago, and I am just now sitting down to put together all my attempts at a recap. I have written this post three times now, from three different perspectives. It wasn’t until this morning that I realized why I haven’t pressed publish.
The other two posts were saying all the right things. Highlight all the companies that spoiled us, which I am grateful for but a small part of what Empower Summer Camp was for me. Really it’s just a superficial perspective on an experience that has had more of an effect on me than I realized.
Empower Summer Camp taught me seven things
1. I need to chill!
Empower Summer Camp actually was an opportunity for me to reflect and realize why I have been so frustrated the last few months. I need to chill! That is a common theme this summer. My need to relax keeps coming up. Finally, it was brought to my attention at Empower Summer Camp.
I used to relax all the time maybe a little too much. Sit in the Word for hours, Go on mindless walks, or just sit idle binging on tv shows. Within the last four years, I have gone from sedentary to active, but too much of anything is never a good thing.
It’s Okay to miss out!
I also need to relax and stop doing so much. Something that I learned at Empower Summer Camp and from my good friend Jque. Who enjoyed the moments of Empower Summer Camp on her terms. During summer camp as I busied myself trying to attend everything. She did the things that brought her heart joy, and you could visibly see her rest at the end of our camp experience.
Stop Living in FOMO mode
Me, on the other hand, tried to attend every event because you know FOMO. I did get rest and to take some time to do things that I haven’t done in so long. Like crafts! I LOVE TO CRAFT! You used to always find me crocheting, sewing, hot gluing something or adding some sparkle with glitter. I did it all! My craft time has been non-existent in the last few years. I need to chill and do that more.
2. I need to learn alignment.
I need to learn alignment. I can’t be all things to all people. I watched a Periscope (yes, like 3-4 years ago) with Priscilla Shirer doing a Q & A. Someone asked her, “How do you achieve balance?” paraphrasing her reply,
“I don’t! To balance you have to keep the scale even on both sides, which is impossible. I like to try to align myself. Setup the things that will work in my life and fit them in.”
I can’t do all the things
My intentions are to do “all the things”, go to all the events, be Mom of the year, trophy wife, upstanding Church member, achieve all the certs and still be available for the people I love and a sane contribution to society. Am I asking for too much?. Often, I fall short. I need to align the things in my life that work. And, I think I need to let a lot of self-made responsibilities go or put on hold till a later time.
I need to stop holding myself down
I’m tired, and I need room to breathe, walk in nature, spend time with loved ones, and hang out with friends. Currently, all of that time is limited, and I need to make alignment in my life so that I can have more. So, I am really assessing what I need. What’s holding me down or overwhelming me and if it’s needed in my life right now?
Photo Credit IG: @jamespancoastphotos
3. I need to listen better.
If I were an active listener, like Jamie King said, I would have realized sooner. Listening is something that I struggle with and practice daily as a trainer. With my clients, I have to practice listening versus hearing. I have hour-long conversations with them two to three times a week. I need to have something to relate to them week after week. It’s part of my job to be an active listener.
When I come home, I sometimes turn off that skill, and I hear people. My family often have to tell me things time and time again because I wasn’t actively listening. Jamie’s camp story reminded me of my need to grow in this skill.
Photo Credit IG: @jamespancoastphotos
4. I need to share authentically.
Preferably, I share the positive and keep the negative to myself. I don’t want to be the ranter on social media. It is not my intention to add to the chaos of this world, but that is not living authentically. It’s not Sunshine and Roses every day.
Filtering Myself
When I was 25 years old, I was diagnosed with High Anxiety and Depression. Mental health is not uncommon in my family and no surprise to me. Throughout the years, I have chosen various ways to combat the constant nag in my head, both healthy and unhealthy. It was only when I was authentic, real, and honest have I felt my healthiest. Somewhere between the presets of Instagram and the motivational quotes did I forget to post about real life.
Lost in the Fluff
Even my blog post that used to be so raw and real have been fluffed over. It’s how I have been coping with my anxiety. Painting the picture I want to see. It wasn’t until I attended Empower Summer Camp did I become aware of how I have changed over the years.
Photo Credit IG: @jamespancoastphotos
Sharing my story at Camp
I was invited to Empower Summer Camp to speak in a group panel discussion. The Fitapproach Dream Team wanted me to share my story. I thought it was peculiar because I have never told my story. I didn’t know what they were expecting. Before the “before” story, how did I get overweight? What made me change my ways? Or how did I get here today? And Why? or all of the above? They gave me lots of freedom to share my story.
Sharing is healing
No one has ever asked me to share my story. I grew up in the ”Don’t ask, Don’t tell “ military home. You don’t just solicit information about yourself for the sake of sharing. Now that I am an adult, I have realized that my lack of sharing has been hindering my healing. Keeping it all bottled in is not healthy.
Photo Credit IG: @jamespancoastphotos
Amidst Inspiring Women at Empower Summer Camp
Tasha of Hip and Healthy Chick made that evidently clear with her story. I was also inspired by Cam Lee to live your authentic self and be and do what you want to do in life. Don’t let “what you’re supposed to do” hold you back. It was such an inspiring experience to be in the company of these amazing women and share my story.
Photo Credit IG: @jamespancoastphotos
Authenticity Got Me Started
It’s also how I started this platform I shared the struggles of weight loss authentically. The highs and lows of my faith journey. Baring my belly month after month showing that progress despite hard work can be slow. Sweaty unflattering selfies, poorly lit not as nutritional meals as I thought. I was unfiltered when I began living freely was liberating, and honestly, the draw of blogging (Influencing wasn’t even a term)..
Not sure when I began to hold back. Take it all in and hold the world on my shoulders, but that is when my anxiety began to show its evil head again. Within the last five months, it has become an Achilles in most things that I do.
The Reality of Social Media
Why? Because Social Media has become my platform but not my life.
Being authentic in Social Media is hard. There is an immediate response or rejection of your vulnerability. You spill your heart out and two people like your post-Ouch! You share a motivational quote that you may or may not have posted to inspire yourself, and the crowd goes wild. We don’t want to see the real unless it’s a real train wreck. People are looking for the “good stuff” a few rejected vulnerable post later you start giving the people what they want. It’s what we are taught to do.
Being vulnerable in front of strangers
At Empower Summer Camp, I was really vulnerable. Like, I shared with a room of semi-strangers things I have only shared with close family and friends. I was sitting on “Stage” for an immediate response of approval. And it was liberating! Despite the crowd’s reaction, my story was going to be out there, and people will either relate to me better or look at me differently. Either way, it was exactly what I needed, and I have known this for the last two years.
Back Story:
Two years ago, when leaving Idea World Blogfest. There was an epiphany at the airport to “Share your story,” which I immediately responded in hysterical tears. I am sure people-watchers thought I was crazy. They probably thought I was crazy. Hysterically crying at my gate over a random thought in my brain. So, I wrote my first of over several versions of my story that day. Continuing to write, rewrite, tweak but never publish. When I got the email from Fitapproach inviting me to share my story, I ignored it for about three days. Never deleting it but always seeing it when I checked my inbox.
Getting Over Myself
Then three days later, I responded with full intentions on telling a version of my story without giving all the history. I was honored to be thought of and asked without even knowing my story was other than I lost a lot of weight naturally, quickly. They never knew the Why? And How I got to a point where I needed to change my life? Which I didn’t have to include.
I didn’t prepare for my story until the morning of the campfire. I thought, “I know my story”, and then anxiety and nerves took over. Tasha told me she even had a shirt with her takeaways, and then I was like,
“Oh crap! I probably should have prepared better”
Well, fast forward, because it was quite the blur and I did it!
Living life Authentically
I shared my story with the beautiful women and men (maybe man) who came to empower. They didn’t “Boo”, they didn’t give me dirty looks, but they were actually inspired. That’s when I realized, “I need to live authentically” why am I holding back and from whom? Why do I care so much about other people’s opinion that I don’t even know? Why am I seeking a superficial “like”?
Photo Credit IG: @powercakes
5. I need to meet new people
Do you follow the #SweatPink hashtag on Instagram? I do! And daily, I get a glimpse of active women being active in their communities, with their families, at their jobs, or their side hobby. It’s really encouraging to know other women are living a sweaty life. But the 1:1 photo does not compare to the real-life connection when you get to meet these women. They’re creativity! Energy! It cannot be replaced with a Social Media feed.
Amazing women attend Fitapproach events
I got to connect in person with women that I have never spoken to in real life. But, I feel like I know them. These women are brilliant, go-getters, and the kind of people I want in my real life. Empower Summer Camp left me seeking real-life connections with so many women. Even getting out more in my community. Other than the gym I am pretty much at home behind my computer. I learned that it needs to end and real life connections are valuable.
Photo Credit IG: @jamespancoastphotos
6. I need to walk in my purpose
Ronora Lodge and Retreat were located on a Native American reservation. The grounds were sacred, and quite a few of us had different experiences. I had a moment where six butterflies encircled me. Butterflies have always been my thing since I was a little girl. I was even a butterfly in my Second-grade play. I also have six butterfly tattoos, I’ve had since my 18th birthday.
Well, I shared my experience with the women Deej, who is one of the owners of Ronora Lodge and Retreat and the heart and soul of the facility. She also said there was a connection to our experiences in nature.
“You’re a woman of transformation. You were put on this earth to help people transform.” Deej said without even knowing my story.
The Confirmation I needed
That was the confirmation that I already had but knew I needed. Why I am where I am today, it has nothing to do with me but everything to do with my purpose on this earth. So many people seek to know what their purpose is in life. I was one of those people, but getting to walk daily in what I was called to do is a very empowering, comforting feeling. I left the weekend with so much joy and peace that has kept me for the last two weeks.
Photo Credit IG: @jamespancoastphotos
7. I need to meet up with the Sweat Pink Fam yearly and probably more
Empower Summer Camp was so much more than I expected. I thought I was going in the woods to get eaten alive by bugs and hang out with some familiar faces of my Sweat Pink crew. Maybe Paddle Board (which I didn’t and I am mad at myself for not doing it).
I didn’t know that it was the emotional and physical reset I needed to hopefully take me through the rest of the year. Every time I get with the women of Fitapproach, I grow. It’s always a pivotal step on my journey. I am grateful I attended and am now going camping again for my sisters birthday next week. Being in nature and unplugging is so needed in this world. It’s something I will be infusing more in my life.
Photo Credit IG: @powercakes
Will I see you there next time?
I plan on going to Empower Summer Camp in Roanoake, VA. If you’re like who I used to be and you always intend to go to the conferences but never execute. DO IT!
If you need to start saving now, do that! If you need to find, reliable childcare, pray and start working on it. Whatever your excuse was this year for not attending. Don’t let it be your excuse next year!
Not everything you attend has to be about growing your business, making money, or achieving more in your career. Sometimes you need a soul reboot and regardless of what you beliefs are from reading other attendees recaps. Empower Summer Camp is the self-care you need! So, I hope to see you next year at the Adult Empower Summer Camp. You can get on the newsletter for more info from clicking the link
Can’t forget our Sponsors
In my past post, I highlighted all the wonderfulness that was made possible because of our amazing sponsors. From food, coffee breaks, crafternoons, kick-butt workouts, delicious eats, and happy hour treats. We were spoiled the entire weekends from the Sponsors.
I can’t thank @NowFoodOfficials for everything from toiletries to delicious smoothie bowls, kick-butt workout and post-workout fuel. Or Aftershokz for keeping us motivated with music with the Air Shokz (sidenote: did you know they have free shipping on ALL orders…just sayin’). Bob’s Red Mill had gave us a great Oatmeal breakfast to start our day. Grass fed coffee for that morning get up and go with their ready to drink butter coffee.
Takeya for keeping us hydrated and our water icy cold. Goodr had us looking cool with lightweight sunglasses that are perfect for active people. Happy Hour was amazing because of our Great Lakes Collagen Friends, Suja Juice and Jade Matcha Leaf.
Have you ever been to adult summer camp? Have you learned something about yourself recently?
Integrative Therapy is helping me with my pain relief
If it’s not one injury, it’s another I never had an injury when I was sedentary and doing nothing just saying. Seriously, My ankle injury was over a year ago, but it has proven to have created some residual effects. It’s crazy how even after you heal from an injury the long-lasting issues. I am not sure if it is my age or my new lifestyle. I have to admit that I don’t always practice what I preach when it comes to stretching and foam rolling.
Lots of excuses not to make a proper recovery
Lately, it been about 75% of the time. Mostly because I switched my gym and it doesn’t have the equipment or real space to stretch. I miss my old gym and think I’ll be returning in the fall. Until then, I need to foam roll at home. I don’t work out at the gym that I train. Unless I can work on my own. I often get interrupted or distracted by work and can’t get the workout in like I like. So, yes I pay to be anonymous at other gyms. I have thought about saving my money and working out at my gym because it is an impressive facility. But for the solitude during my workout, I will spend $10 a month. For the last few months, I have been experiencing pain in my right hip.
I know it’s from overcompensations. I am aware of the corrective exercises needed to do to fix it. Until recently, I began to take it more seriously. I have been neglecting to do the things I need to do to feel better until recently. I have to be honest and say that I am scared I may need a hip replacement the way it is going. So, I decided to do the things I need to do and prayerfully prolong or avoid hip replacement surgery.
The Cause of my Hip Pain
There are a few factors that may contribute to my hip pain. One, I was born with my right hip dislocated. One of my legs is 3/4inches longer than the other. I am always naturally standing on a lift which can be taxing on my right hip. Meaning just at standing I am still misaligned unless I get regular Chiropractic appointments. Another factor maybe when I was eight, I was in a car accident. At the time, they were concerned because my right side of my pelvic bone is higher than the other.
I used to be very diligent about correctives but the last few months have been very hectic in my life. Like most people, I haven’t been making myself a priority. In essence, honoring my temple. Phew! Felt like that was a necessary confession. So much to do and not prioritizing enough me time and too many excuses. So, I finally began practicing what I preach and sought help.
Foam Roll TFL
Imbalance and Overcompensations
Walking around on a natural lift cause unnecessary pressure on my hip. Then after my injury, I wore a boot for 12 weeks without a lift on my right side. I believe overcompensations has brought me here. The first thing I did was went to my family doctor. I am not sure if that was helpful, but it did send me on the path of Integrative Medicine for my pain relief.
Prescription Medications are not the Resolution
I made a doctors appointment and within my 10-minute speed visit. I explained my issues. He immediately prescribed pain medicine and anti-inflammatory meds and said, “It possibly it could be bursitis.” I wasn’t going to the doctor for a prescription. I was seeking a diagnosis which I still haven’t received. Bursitis or any itis is a blanket turn for joint inflammation, and usually, rest and prescriptions can alleviate it. Although I have no problems taking supplements its funny, I am leary of prescription drugs. I prefer to try homeopathic remedies and now with the knowledge of integrative medicines.
Seeking an Alternative to prescription medicines
I left the doctor and immediately contacted my friend, who is a personal trainer and an essential oil distributor. Then I texted my Massage lady and made an appointment. And I went to google about homeopathic ways to relieve inflammation and joint pain. That began my journey of exploring and discovery of integrative medicine. So far, I have learned and tried some pretty exciting things that I wanted to share. Some have helped others haven’t but led me to find things that did.
The thing about Integrative medicine there is no finite prescription to fix your ailments blanketly. It is about finding the cause and then using a customized approach to resolving the issue. We may use the same therapies in different ways or orders that work best for us. The fact that Integrative medicine looks at the problem from an individualized approach was a refreshing change to Western medicine we have become accustomed.
What is Integrative medicine?
According to the University of Arizona Andrew Weil Center for Integrative Medicine definition is: “Integrative Medicine (IM) is healing-oriented medicine that takes account of the whole person, including all aspects of lifestyle. It emphasizes the therapeutic relationship between practitioner and patient is informed by evidence and makes use of all appropriate therapies. ”
How do you approach it?
Integrative Therapy medicine is meant to be individualized. Not every formula works for everyone, unlike prescriptions. Integrative Medicine and therapy react specifically to you. It’s not a generalized approach; it factors in your particular compensations and injuries. Ideally, what is going to remove inflammation and restore your body so you can heal? Inflammation is your bodies way of alerting you something not balanced. In integrative medicine, you’re looking to find the reason for the imbalance and make it balanced again.
Individually- you have to look at the aspect of your lifestyle. You need to be willing to make changes so that you can heal. It’s not a reactive approach but more a proactive approach. Integrative medicine is on the rise as people seek alternatives to traditional resolutions such as prescriptions.
I had to make a change
I changed my diet and continually adding Anti-inflammatory foods and prebiotics. Lately, I have been increasing my movement and not just in the gym. Foam rolling, stretching, and practicing yoga for hip opening exercise. I have tried several holistic and integrative therapies for my hip, as well. Everyone should approach their healing according to their needs.
Approaching Integrative Medicine
Fuel
When approaching Integrative Medicine, there are several pillars to the approach. What you fuel yourself with, your activity-movement, mobility, and strength which can come in so many forms; rest; stress management; toxic reductions and restorative self-care. I used these pillars to approach my hip pain.
First, I changed my diet. I began to try the Keto diet to reduce inflammation as well as relieve anxiety. It worked, and when I started to carb load, I began to experience pain again. I also sought out essential oils to help with inflammation and pain.
CBD was also topically used and ingested to help alleviate pain. I added supplements to my routine. Before I was very dismissive of supplements. I had the hasty generalization that they were all wrong. But like anything, there are bad quality and good quality. Once I sought quality supplements, I began to feel relief. Now, I may sound contradictory since I couldn’t take two pills that the doctor prescribed. I am not seeking something to mask the pain I am looking to get rid of it for good. I discovered some deficiencies and made since in other areas of my life. My iron was deficient, and I was missing other vital micronutrients that could help with my joint health. I added CBD, Multi-vitamin, Iron Supplement, and Collagen. Most recently, I’ve added Prebiotics to my supplements. Use “FaithFueled” to get 10% off CBD and Prebiotic
I used to demonize supplements, but once I realized despite my “clean eating,” I was not getting all the micronutrients that my body needed. Within two days of adding a multivitamin and iron supplement my energy, mood, and recovery did a complete 180-degree shift. I used to be cold constantly and despite wearing two layers in the saune it would take me 20 minutes to break a sweat. Since adding supplements my body temperature is regulated and I am able to sweat when overheated again. I hadn’t felt this good in a long time. I needed more than what I was getting from fuel.
Activity
I began including foam rolling, stretching both static and dynamic, and mobility to my weekly routine.
Stress Management
When managing stress I recommend tryinh to do the things that you enjoy and brings you peace. I love to garden and find it very relaxing so that is something I schedule in twice a week. I also began writing again. Writing is something that I enjoy and have put on hold for the past few months. Feeling overwhelmed with balancing work/mom life I have let writing take a back seat. It’s how I express my self and manage my stress. I also had fallen off my Inductive Bible study, which I find very peaceful. Adding these few things back to my weekly routine has helped with my anxiety and stress.
Toxic Reduction
Toxins are found in your water, air, household cleaners, household, and work environment. Our bodies are encountering chemicals daily that is not good. We also are always on a device that emits EMF- electric magnetic fields that have been linked to causing diseases. To reduce some of this toxic intake our family began using the ZeroWater filter for our families drinking water. I am also researching eliminating the toxicity in our shower water. Changing our household cleaners to Branch Basics has been another switch to reduce toxicity in our home. Branch Basics is an all-natural human-safe plant-based powerful cleaning brand. I am continually making efforts to reduce our exposure to toxicity as much as possible. Total elimination is probably impossible, but making an effort is better than no effort. Use coupon code “FAITHFUELED” to get 10% off your starter kit.
Restorative Self-Care
I am not going to lie when it came to trying to find a solution; this was my first course of action. I also sought my Massage therapist help initially. She does sports and therapeutic massages a little more intense than a deep tissue massage and sometimes individually to manipulate fascia that is causing issues. Every other week I make sure I get a 60-90 minute massage. I don’t want to take a pill for the rest of my life. I want permanent relief and a resolution to the problem versus a pill to dull the senses and mask the issue. That’s what Integrative Medicine is more than comfort; it is about a remedy. I also tried several different therapeutic Integrative Medicines. I also believe that Self-care is not only biblical but vital. We must make restorative self-care a priority.
Normatec
After a change in diet, correctives, massages, and essential oils. I decided to go to an Integrative Sports Medicine facility that partners with my gym for our members’ recovery. The Shin Center for Integrative Medicine has been a great source of education and relief. Dr. Shin and his colleagues have been practicing Integrative Medicine for many years. Their practice has grown as Athletic institutions are recognizing integrative Medicine Approaches. People are also seeking alternatives than prescription-adopting what was once called Eastern medicine practices like acupuncture, reiki, and other restorative therapies.
I went to Dr. Shin to use his Hip Normatec. It’s like a high pressured massaged that you wear. They have it for the upper body, lower body, and hips. The first visit I just did the hip Normatec. The second visit I tried both upper and lower body. “It uses compressed air to massage your limbs, mobilize fluid, and speed recovery.” It was beneficial and resolved my hip, clicking for about six weeks.
Healthyline Gemstone Mat
I went to New York last month and was invited to the Healthyline store to experience the detox and restoration of gemstone mats. The Shin Center has Gemstone or Biomats as well, for a therapeutic approach. I have heard of gemstones but never heard of them being used to healing. Healthyline is known for its gemstone mats that help release the negative ions and infrared rays in our body that is caused by our modern world. The reduction of these toxins increases the body’s ability to treat chronic pain, muscle spasms, depression, inflammation, nerve damage, and respiratory issues. They come in mats, pillows, braces you can wear, blankets and even mattress.
I spent 20 minutes on a full at that contain amethyst, jade, and tourmaline. The mat was heated, and I felt a little light-headed afterward, which Derick who was guiding me through the process said was not universal. It also left me very dehydrated, and I was so thirsty for the rest of the day. I am not sure if the treatment worked because it takes multiple sessions or a daily commitment of restoring on these mats, but I did feel different. I am an affiliate for Healthy Line and if you are looking to get 10% off your order AND FREE shipping use code “FAITHFUELED”!
Other therapies that are offered at Dr. Shin
There are lots of different treatments to try. The Shin Center of Integrative medicine has a Full Body Reboot and Recovery. My last visit, I tried Acupuncture for the first time to help work out some inflammation in my shoulder. The day after I had some muscle soreness, but within a few days, I found more mobility in my shoulder. Integrative Medicine can be an alternative to traditional injury care and something you may want to explore where you live. It is becoming more known and accepted as people are finding long-lasting and more significant relief. If you have it available, I will go for a consult if you are looking for injury and restorative relief.
Other therapies Dr. Shin offers that I have not tried but intend to if needed are:
There are so many options for relief. Have you ever heard of Integrative Medicine? Have you tried any Integrative Medicine Therapies? Did it help? I would love to hear about your experiences.
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Dr. Angela Roman Clack is a psychologist and licensed psychotherapist at Clack Associates, LLC, a private practice outpatient counseling agency in Southern New Jersey. She has been working in the mental health field for more than 25 years. Dr. Clack earned her doctorate in 2002 with a degree in Clinical Psychology from Argosy University, Washington, D.C.
