Week 6: Healthy Body, Healthy Mind

First things first, I’m the realist. Drop this and let the whole world feel it … don't worry I won’t continue with the lyrics to a Iggy Azalea song.

Okay, first things first, you may notice on the chart below that there are no numbers for this week’s weigh in and there is a reason! Our trainer Stephanie is enjoying the sun in Hawaii so we did not have an official weigh-in.

Nonetheless, next week we will have full weigh-in details and our half-way inches measurement so hopefully we will be losing numbers all around!

Until then let's stay optimistic that numbers are down and keep on moving!

The theme of this week's blog is healthy body, healthy mind. We have always been told the two work together and of course I know that - when I don’t work out my stress levels the anxiety levels are way higher. 

We know this to be true and yet, speaking for myself, when I am extra stressed or upset or anxious or any negative emotion, I don’t want to hit the gym. I want cheese and wine and a bed, maybe some chocolate and  a cheeseburger too.

I know of course this is something I should not do and yet I still find myself falling into that trap. Just this week on Wednesday (sorry team) I was feel very overwhelmed and begged Mike to take me for a big sushi dinner and a Japanese beer. I ordered way too much, drank the beer and felt no better. Should have hit the gym instead, should have indeed.

Without exerting the pent up negative emotions and energy through exercise, I was choosing to let it stay, let it win.

I recognize that and knew it at the time, but I was having a weak moment and let it win anyway. 

One positive note out of that though…I couldn’t even come close to finishing half of the stuff I ordered so small win, portions are down, yay!

With all that in mind and with the knowledge that those who are overweight often struggle the mental battle to eat healthy and work out, here is what we learned this week!

Monday night everyone from the Get it Back, Give it Back challenge was invited to hear from Amanda Swoboda, Project Coordinator from the Canadian Mental Health Association’s Kelowna office.

She made it very clear, which most of us already know, mental health and mental illness are major concerns for the majority of Canadians.

It is estimated that one in five Canadians will experience a mental health problem of some sort, and that is only including those that will report it and seek help. It is felt that the majority of people deal with some form of mental health issue whether it be anything from minor anxiety to severe depression.

So why do we need to pay attention?

• Less than 50% of those suffering seek treatment due to stigma and discrimination - NO MORE STIGMA.
• Interconnectedness of mental and physical health/illness.
• Mental illness results in 35 million work days lost each year, yet few senior executives have awareness of the impact on their organizations.
• 4,000 Canadians die by suicide each year. 500 in BC alone. 

With that in mind she shared some great insight into when to take note of your negative energy and how to combat it!

Recognize Unhelpful thoughts:

• Bias against self
• Negative filter
• Gloomy view
• Bearing all responsibility
• Negative view about how others see me
• Making extreme statements/rules

Recognize Unhelpful Perceptions:

• It always happens to me!
• I do not have the time
• It costs too much
• I do not have the energy
• They will never support me
• If I can just...

Now you’ve recognized it … Restructure it to Fair and Balanced Thinking

• Identify unhelpful thoughts
• Recognize your own unhelpful thoughts
• Challenge and replace unhelpful thoughts with fair and realistic ones
• Practice realistic thinking
• My one add- recite the pledge given to us in Week 3 by Dr. Mary Jung. Check out the pledge below!

And…Stop Procrastinating! Ya, You (me too!)

• Choose a problem
• Think of 3 actions to help solve it
• Compare these actions
• Pick the best one
• Make an action plan
• Evaluate
• Move on

A healthy mind works with a healthy body to provide you the necessary foundations for living life well, here are some of the sources to keep your mind healthy!

• Social supports
• Be self nurturing
• Identify and label your emotions
• Good communication
• Assertiveness
• Play
• Humor
• Emotional release
• Exercise!!!!!

When you’re having an especially tough day there are also strategies you can use to sustain that feeling of wellness. Here is where Get it Back comes into place because it includes eating well and exercise people!

• Abdominal breathing & relaxation
• Regular exercise
• Downtime
• Eat well
• Mini-breaks in the day
• Time management
• Sleep hygiene

I hope those little insights help you out, and if you or anyone you know could use a little extra help the CMHA Kelowna office is here for you. Check our their website and all the resources they offer here.

Mike and I are still very proud members of Team Purple, although I did join Team Green for a workout this week (thanks for welcoming me!).

Although our trainer is basking in the sun of Hawaii she is still providing weekly insight via email to help us along!

Here is this week's health tip and inspiration quote!

As you start to up your physical activity you might want to consider starting to take ice baths on the very intense days as a recovery tool for your muscles.

"When the researchers measured physiological parameters in the runners' legs post-ice bath, they found that hemoglobin levels were lower and tissue oxygenation were higher in the leg that had been in the ice bath. These changes are what proponents of ice baths say make them effective, as they're consistent with reduced swelling in muscle tissues. Or, in the words of the researchers, the ice baths decreased microvascular perfusion and muscle metabolic activity." Of course, that doesn't prove that ice baths "work," but it's evidence that they bring about the post-run changes people taking them are trying to achieve."(Runner's World Running Times)

Nifty isn't it, how in life you don't even have to know how you got where you are, in order to get where you want to go.  Think, think, and let go - And then, live your little heart out.  (The Universe)

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.