Achieve Your Health Goals Like a Pro

by: Danielle Ternyila

I wish I was the kind of person that meal prepped. I wish I liked salads and healthy foods. I wish I could afford organic ingredients. I wish I had time to cook better meals. I wish there was enough time to go to the gym.

No, you’re not the only one thinking these things and struggling to take back your health for reasons like these. These wishes sound so hopeless, but telling your self any of this is NOT going to make things happen for you. Your health should be your number one priority, above anything else you do, and there is no reason you can’t.

No one is born to meal prep or cook specialty meals. Those people who do, though, actively choose to live that life. They don’t wish for things to happen, they make them happen. And if you have been struggling to get past the wishing and daydreaming, start acting.

We’ve all heard it in so many ways: actions speak louder than words. This is true even in achieving your goals. Telling yourself you can’t do it with these petty wishes and “Debbie Downer” thoughts will never will it to life. You set yourself up for failure every time you talk down about yourself, whether it is in the privacy of your mind, your car, or in a rant to a friend.

The only thing standing in the way of achieving your goals is the excuses you allow yourself to believe. At the end of the day, it is all just that. You don’t like salad is an excuse to eat bad instead. You don’t have time is an excuse to get out of 30 minutes at the gym. You can’t meal prep “right” so you stick to your old unhealthy habits.

Make the decision to follow your dreams. Do what you need to do make them a reality. Go the extra mile, put in the time even when you think you can’t, and tell your mind to “shut up” every time it tells you another excuse.

You can’t just wish for it. You have to work for it. And it never gets easier, you just get stronger!

No One in the Gym Is Watching You

by: Danielle Ternyila

Let’s be real. When you’ve never stepped foot in a gym, or you just aren’t a regular [yet], it can be so intimidating! But why? The whole place is filled with mirrors because everyone is too busy looking at themselves. It’s the one place I’m sure no one is thinking about anyone else. Afterall, they are there because they want to grow! They want to get stronger. They can’t do that, and nor should you, by paying attention to every one around you.

When I joined my first gym in 2016, I was so nervous that everyone was watching me and judging my lack of coordination. It was nerve wracking to try something new because I has no idea what I was doing, and so I was sure everyone around me would know it. Forget the weights section! It was filled with muscle and men, all of which I was not.

The truth is, no one is watching you. No one is paying attention to how many or how little reps you do, they’re not focused on your form and wondering why you’re even there. I only ever had one person approach me in the gym about a workout I was doing, and it was someone who had no idea how to use the machine I was using. She asked me how!

It isn’t easy to stop caring what others think, but the gym is the last place anyone will pay attention to you. Everyone around you paid money to be there. They carved out time to be there from their day doing who knows what, and they are there to focus on themselves and their growth. It’s the only place I feel like no one will judge me. And if anyone should know what it’s like to start at the bottom and everything feels knew, it is everyone at the gym who did not come out of the womb doing sit-ups and hammer curls and got their start in a gym like you.

I always figured, if I’m doing something that wrong, they’d better tell me before I hurt myself and not judge me. If they’d rather laugh at me then help, I shouldn’t care what that person has to think anyway!

Make the gym your happy place. Find workouts you love. Try tons of new activities and classes until you do. Blast your music, hum to it if you want to! Don’t feel embarrassed when you make weird noises [or fall off the stairmaster]. Nike says it best; just do it!

Put yourself [your body and your health] first. Life is too short to not give it your best shot. The only one you’re cheating is yourself if you don’t.

9 Ways I Gain Control of My Anxiety

by: Terry Ternyila

One thing that most people don’t know about me is that I suffer from anxiety. For as far back as I can
remember, I struggled with it daily, and it is still something I must actively fight to control, even as an adult today and parent of adult children.

I struggle with anxiety with new situations, driving to places, going to the doctors or appointments,
meetings at work, and social anxiety for parties and events. When I was younger this would keep me
from attending certain events or parties. I would be riddled with stress for days before going for a
procedure or appointment for something. And I would just dread if I had something to do at work that needed to be presented in a group. Over the years I have learned practices that I have put in place to ease my stress and anxiety in situations.

One of the biggest things that helps me is being organized and planning. Below are some tips that I have developed for myself over the years.

1. Make a list.

I always start out each day with a list of things I have to do for the day or even for the week, reminders for any appointments, calls I need to make, or places I need to go. This helps me prepare for the week, looking at what I have coming so I have what I need to do. The more prepared I feel, the less stressed I am.

2. Tackle the things that stress me out the most first.

If I keep putting it off, the stress grows with each passing hour or day that I don’t do it. It becomes a dark cloud over my head, so I get it off my list first and feel so relieved. Usually its phone calls and scheduling appointments that I stress about most.

3. Save important info to your phone.

Keeping important information available on my phone has become such a life saver; I make lists of medication history, healthy history, or symptoms so they are easy to access at an appointment, and I can also remember what I need to discuss, even track symptoms to see when something started.

Another pro tip: Keep shopping lists on the Alexa app so you don’t have to worry about forgetting it when you stop at the store. Just let her know what needs to go on the list in the moment, then look back while you’re doing your grocery shopping.

4. Be Prepared.

This goes for most everything I do; I think of the situation, whether it’s a work meeting or vacation, then I prepare and organize myself so I can feel confident from the start that I have everything I need – items, information, research…whatever I could possibly need.

5. Arrive early.

This is huge for me. I always give myself plenty of time and leave earlier than I need to. I have found that if I am rushed or nervous about being late, it will fuel that anxiety and it will snowball into something worse. I have plenty of time to find where I have to go and allow for a few wrong turns, and I have time to walk around looking for the office or room, even the bathroom if that’s a concern! Sometimes it gives me a few minutes to collect myself before walking in.

6. Talk it through.

I tend to give things more stress than they deserve, so I have found that I like to think it thru and ask myself “what is the worst thing that can happen?” This usually puts it in perspective in my head. Once you realize that the worst case is really not a big deal and can be easily addressed, you tend to calm down a bit.

7. Admitting your issues to others.

Growing up there was a lot less talking about feeling than today. Now there are so many more discussions and Facebook groups with people going through the same thing. I think we have all realized that what we are feeling is a lot more common than you think. So saying to someone, “Sorry I just have so much anxiety at these things” or “I am just very nervous doing this” helps bond with others that may be feeling the same way or understand what you are feeling at that moment.

8. Don’t borrow stress.

This one sounds a little weird, but I have learned that I would be so worried about getting something right in a situation where it is not my place to make sure it’s right. If I am going somewhere or doing something, and it’s not my job or my place to take care of events, don’t stress about it. If it’s not my job to take care of it, then I don’t need to stress about it for someone else, such as when my husband is planning something and I take on the stress for him.

9. Communicate your needs to your partner.

This may seem like a no brainer, but you don’t realize that we do things and never explain why we do them, so the more my husband or children know about my stress, the more they can assist in making sure I can do what I need to enjoy ourselves.

My husband is not built like me and doesn’t need these things in place, but he respects that I do. He knows both of us will have a much better time if I just have a few things in place to keep me feeling calm. Instead of just telling him I hate to be late, I explain that when I am running late it give me more anxiety, and I can’t calm down or shake the feeling for the rest of the night. Instead of him blowing it off, he understands and makes every effort to make sure I am comfortable.

Everyone is different and these may not help everyone. You need to learn what techniques you can
bring to your every-day that would help you minimize the anxiety in your life. You will enjoy
more and sleep better for sure.