Asking For Help

I’ve never been one to shy away from asking for help when I absolutely need it.  If there’s something I’m struggling with and I just can’t figure it out I’ll reach out to people.  Over the years I’ve been able to interact with many amazing people. I’ve learn SO many new things that I otherwise wouldn’t have.

Some people find it really hard to ask for help.  I think that in their mind, asking for help is like admitting that they don’t know something.  Some people see that as admitting failure.  This doesn’t sit well with them.  Personally I don’t see not knowing something as a sign of failure.  We can’t all know everything.  If I need help to learn something I want to ask someone who knows all about that thing.

Benefits Of Asking For Help

There are some real benefits of talking to people about things you are struggling with.  Even if the person you’re talking to doesn’t have the answer they very well may know someone who does.  Here are some other benefits:

Asking for help means that you will be more successful more quickly.  Nobody knows everything no matter how much they like to think they do.  If you’re struggling with something, you could either spend a ton of time trying to figure it out on your own, or you can ask someone who already knows and be able to gain that knowledge a lot more quickly so you can implement it and move forward.

Asking for help means you’ve got a growth mindset.  If you ask for help with something it means that you’re open to learning new stuff that will help you move forward.  People who are closed minded assume that they know all they need to know and that no one can help them.  These people stay stuck.  Open minded people let the knowledge in and then use that knowledge to help them grow and prosper.   Even if you don’t get the answer you were looking for at first, chances are the feedback you get will get your mind thinking in a new direction which will solve your problem.

Asking for help brings us closer together.  When you ask for help you’re showing people that you value their opinion and want to learn from them.  Research within self-determination theory has shown that people want to have meaningful and caring relationships with others.  In such a relationship we want to both care for others and be cared for by others.  When we ask for help it satisfies our need to be cared for and if we’re the one being asked for help it satisfies our need to care for someone.  Asking for help strengthens bonds with one another.

Asking For Help Gets You To Where You Want To Be

If you never ask for help you’re really limiting yourself and missing out on some great opportunities.  There are always going to be things that you struggle with and need help with and there will always be things that you can help someone else out with.  Part of the human experience is sharing and bonding.  Asking for help brings us closer together.

Seasonal Affective Disorder

Do you suffer from Seasonal Affective Disorder (SAD)?  Many people do and this time of year can make them want to hide under the covers until spring comes.  Unfortunately you can’t do that.

What is Seasonal Affective Disorder?

 

We all feel down now and then, but SAD is a depressive state that occurs every year, usually in the fall and winter.  People who suffer from SAD may feel perfectly normal during the spring and summer months, but starting around October or November, symptoms of depression begin showing up.

Because this type of depression come and goes some people wonder if it’s just all in their head.  Quite often a person who is experiencing SAD is not taken seriously but this is a real condition and can have a devastating impact on your life.

Researchers still don’t know the exact cause of SAD, but the factors involved are effected by the decreased amount of sunlight that fall and winter bring.

  • Internal clock: Some scientists think that decreased sunlight disrupts normal rhythms of wakefulness and sleepiness.  This disruption leads to sad and depressed feelings.
  • Melatonin: Melatonin is a hormone that impacts mood and sleep.  Levels increase when it’s darker so as the seasons change melatonin levels can fluctuate and may cause feelings of depressions.
  • Serotonin: While melatonin rises when the amount of sunlight drops, serotonin levels drop.  Serotonin is what gives you feelings of well-being and happiness.  Not having enough of it can cause your mood to drop.

Symptoms of Seasonal Affective Disorder (SAD)?

 

People experiencing SAD will have feelings of sadness or depression.  You may feel sleep deprived and struggle to get out of the bed in the morning.  It may be a struggle to get through the day because you feel drowsy all the time.

Low energy will affect your ability to concentrate, and this can affect your productivity at work and home.  Because of the low energy, you’ll struggle to get things done, which leads to frustration and more feelings of depression.  Typically, SAD sufferers will crave foods high in carbohydrates which will often lead to weight gain.  Finally, your social life may suffer.  When people are feeling depressed they quite often withdraw from their friends and family.  This isolation can make you feel even more depressed.

Now for the Good News – Ways to Fight Seasonal Affective Disorder (SAD)

 

Luckily there are treatments you can try if you think you may be suffering from SAD.  Try experimenting with different treatments until you find one or a combination that works for you:

  1. Light therapy: Bright light stabilizes  out of balance chemicals in your body helping you to feel more like yourself.  The best lights are those between 2,500 and 10,000 lux.  Many people really benefit from this treatment alone.
  2. Vitamin D3: Vitamin D is frequently referred to as “The Sunshine Vitamin” because your body produces it when exposed to sunlight.  Because of the lack of sun in the fall and winter Vitamin D levels drop.  Vitamin D is actually a hormone that has important roles in supporting mood & mental health as well as a healthy heart, cellular replication, a healthy immune system, blood sugar levels, and more!
  3. Exercise: When you exercise, your body releases “feel good”chemicals called endorphins.  These chemicals cause you to feel happy, confident and bring about a feeling of well-being.  The elated feelings that endorphins bring are comparable to the feelings that morphine and heroin create.  To release endorphins, you need to exercise for at least 30 minutes and this can be any activity that you enjoy.  Contact me if you need an at home program with nutritional support and accountability!

You Are Not Alone

If you find yourself feeling depressed during the fall and winter you are not alone. Experiment with some of the treatment options and, if you’re not already, definitely start exercising 😉

 

Are You An Emotional Eater?

Most of us have at some point experienced  emotional eating.  I was once an emotional eater and still struggle with it.  We often use food to celebrate, to comfort ourselves or even to alleviate boredom.  Once in a while is okay but when emotional eating becomes a regular habit that’s causing you to feel guilty and out of control it becomes a problem.

Are You An Emotional Eater?

Let’s take a closer look at what emotional eating is:

  • Emotional hunger will cause you to crave specific comfort foods. Try this out the next time you think you might be experiencing emotional hunger: ask yourself if eating something healthy like some fruit or vegetables will satisfy you.  If the answer is no and all you can think about is junk food you’re more than likely trying to soothe yourself, or celebrate something.  Your body doesn’t need it but your mind is telling you that you need it.

 

  • Emotional hunger most often leads to mindless eating. When you’re eating to deal with your emotions you can easily eat an entire bag of chips without even really being aware of it and without even really enjoying it.
  • Emotional hunger doesn’t go away just because you’re full. When you eat in response to emotions you won’t want to stop just because you’re full.  You’ll want to keep eating to avoid the emotion you don’t want to feel.  Unfortunately, until you deal with the emotion and allow yourself to feel it and just accept it no amount of food will help you.  If anything, it will make you feel worse.
  • Emotional eating often leads to guilt, shame and regret. When you eat due to physical hunger you’re giving your body what it needs which is a good thing so you feel good about it.  If you’re feeling guilty or shameful after you eat, quite likely it’s because you know deep down that you aren’t eating for nutritional reasons.

How To Combat Emotional Eating

It’s not easy but you can do things to help stop emotional eating.  Here are some tips:

  • Identify your triggers. Do you find yourself eating in response to stress?  Sadness?  Happiness?  Boredom?  Figure out your trigger and have a plan for when you’re feeling these emotions.  Maybe you need to go for a walk, or answer e-mails or talk to a friend.  Have a plan for when you’re experiencing your trigger moods and be sure to implement it.
  • Tell someone close to you that you need their support. When you feel like you need to turn to food for comfort contact that friend and tell them what you’re feeling.  The time spent conversing with this person may even outlast the craving.
  • Keep a healthy kitchen. We all have certain foods that give us comfort.  Having them once in a while is okay but having them on hand all the time is a recipe for disaster.  You might be having a craving for something that will calm you but if it’s not in the house you probably won’t go out to buy it.  If you do decide that you’re going to go out and buy it walk to get there.  This will give you some time to think and the fresh air might actually work to calm and soothe you.
  • Keep yourself busy. This is particularly important if you eat out of boredom.  Don’t let yourself get bored – take up a hobby, start a blog, connect with friends online, adopt a pet, take a course to learn something you’ve always wanted to know more about.  Find some sort of non-food activity that comforts you and helps you feel fulfilled.

You Can Do This!

Emotional eating can be very hard to overcome but you can do it.  Think about how it makes you feel when you eat your emotions and decide that this isn’t good enough for you anymore.  You deserve to be happy and feel in control.  Decide that your well-being is more important than the short escape from reality that food gives you and don’t be afraid to reach out for help.

How Being Open Minded Will Get You What You Want Out Of Life

Being open minded is a very powerful thing .  When you’re open minded, the people, opportunities and situations that will ultimately lead you to success will be there for you.  Everything you need is already there for you as long as you’re open to seeing it.

Feeling Stuck?  Then Open Your Mind

Everyone feels stuck every now and then.  Whether you feel stuck in a job you hate, or in a relationship that is not serving you, or in a body that you’re not happy with you have the power to get un-stuck.  Sometimes the solution is not what you think it will be.  In order to get un-stuck you need to be open to any and all possibilities.

It’s not always easy to be open to new ideas.  Many people get so caught up in what they believe that they forget that there may actually be an alternative way of going about things.  By not being open to different possibilities you are seriously limiting yourself.

Want Change?  Then Change!

What you’ve been doing all your life has gotten you to where you are right now and if you keep doing exactly what you’re doing right now nothing will change.  You can wish all you want for the success you want but until you change something you’ll never achieve success.  Think about what you want in life and then be open to the endless opportunities there are to achieve it.

I’ve always been quite open minded.  Some people have accused me of being too trusting.  I feel that the only way to learn and the only way to give myself the greatest chance at success is to be open to different ideas and to give people the benefit of the doubt.  Don’t shut yourself off to new opportunities by dismissing someone who’s saying something different from what you believe..  Everyone has their own way of viewing the world.  It can be tempting shut out other points of view but wouldn’t it be better to actually learn new information that will end up changing your life?

Open Your Mind Now!

  • Decide what you want and then pay attention. Listen to what people are saying and then be open to their suggestions.  Don’t just dismiss something because it’s not something you would normally do.
  • Trust that your subconscious mind will bring you to the opportunities you want. When you’re really able to trust your subconscious mind these opportunities will present themselves.
  • Explore all opportunities. You don’t need to jump into every opportunity that comes your way but do think about it and be open to seeing the potential in it.  Don’t assume you already know everything because nobody knows everything.

Not everything or everyone that comes into your life will be the right fit but if you never give new opportunities any thought you risk missing out on achieving the success you want in life.  Be open, keep the things that serve you and leave the things that don’t.

Quick Tips To Create An At Home Workout

There are some days where you just can’t get to the gym or your favourite studio.  Maybe you’re too busy to fit in a trip out for your workout, or you’ve got young kids at home for the day, or maybe the weather is too horrible to go out in.  Whatever the reason is, just because you can’t go out to workout doesn’t mean you have to miss your workout!  You just need some tips to create an at home workout.

Here are some tips for creating a great and efficient workout you can do in your own home!

Alternate Between Upper And Lower Body Movements

Alternating between upper and lower body movements will keep you moving because while one area is recovering you’ll be working a completely different area.   Since lower body exercises will most likely raise your heart rate, you can let your heart rate recover  while doing an upper body exercise instead of just resting.

Add In Some Plyometric Exercises

To really get things going add in some plyometric exercises.  Make sure they’re short bursts, your landing softly and you’re not doing a bunch in a row.  Plyometrics help to boost your heart rate much higher and really work on developing good strength and power.

Here are a few plyometric exercises to try: jump squats, jump lunges, clap push-ups, or burpees.  If you have joint issues though you may need to skip the plyos and instead of jumping just do the exercise faster than you normally would but with control.  If you’re doing burpies do them without jumping – you’ll still get your heart rate up pretty high.

Work Your Core When You Need To Rest

If you get to a point where you really need to rest both your upper and lower body, rather than doing nothing and letting your body cool down, do some core exercises.

This will help to keep the body moving and prevent blood from pooling due to the sudden stop in activity.

No Excuses!

Don’t let any obstacles get in your way of going after your health and fitness goals.  If you let yourself skip a workout it get’s really easy to justify skipping future workouts.  Be sure to have a rest day or two in your weekly plan and make it a non-negotiable to skip your workout on a planned workout day unless you’re sick or injured.

If you need an at home workout leave a comment or e-mail me at info@wholeyfit.ca – I’m here for you!!