Sneak Peek into Your CORE Strength: Listen to two chapters!

Tomorrow is the big day! Your CORE Strength is released tomorrow, April 24, 2024.

To celebrate, I'm sharing two chapters:
Introduction
Chapter 8: How Can I Take Care of My Mental Health?

Purchase Your CORE Strength online at most retailers, including
Amazon
Bookshop (supports independent bookstores)

Get the Parents Guide here

THANK YOU for your support!

Transcript

Speaker 1: 0:11

Hey there, welcome to the Grace to Health podcast, your source for aging strong in your physical, mental and spiritual health. My name is Amy Connell. I'm a weight neutral, certified personal trainer and nutrition coach who loves walks with friends, chocolate and Jesus. Whether you're looking to grow stronger as you age, nourish your body, mind and spirit, or fit all the pieces of your health together to holistically thrive, this is the place for women over 40. I am here to guide you in the areas I can, and bring on experts in the areas I'm still learning, and, of course, we cover it all in a whole lot of grace. I'm glad you're here. Okay, you guys, tomorrow is the day I am so excited, so excited that my new book for teen girls, your Core Strength, is available tomorrow. It has been up for pre orderorder over the last few weeks and it has been so fun to see some of the Amazon rankings of number one new release in teens health and fitness and also in teens diet and nutrition. And then it is up there. I think the last time I checked it was maybe number 12 in teens Christianity. That's going to be a bigger category, so that's a bit harder to rank at the very top, but still, it's just been so fun. I talked some about your core strength last weekend and gave you five things that you need to know if you are interested in purchasing this for the young woman in your life, whether that is a daughter, a granddaughter, a niece or just a special person. So if you missed that, go back and listen. You can also get the parents guide at gracedhealthcom slash parents dash guide and I will have that link in the show notes so you can go check that out too if you want the cliff notes.

Speaker 1: 2:11

And today I thought I would just share a couple chapters. These are shorter chapters, so I'm actually going to include two. One of them is the introduction, because that just gives an overview of the entire book, and then the second is the one chapter that I heard from some earlier readers of I need to have more of this and that is chapter eight how can I take care of my mental health? So I am going to drop in those two chapters and, lucky for you, they are nice and polished because the audio book is also available. I completely recognize that Gen Z likes to listen to audio books as well, so that is available. So I offer to you these two chapters of your core strength the introduction and chapter eight how can I take care of my mental health?

Speaker 1: 3:12

Introduction what comes to mind when you hear the word health? If you want to roll your eyes because you're so tired of hearing that word, you're in luck. If you love learning about healthy word, you're in luck. If you love learning about healthy living, you're in luck. If you wish you knew more but are overwhelmed by all the do's and don'ts, you're in luck. Or maybe you're like me.

Speaker 1: 3:39

When I listen to my sons talk about physics, I get simple physics concepts like gravity causes an apple to fall from the tree, and I often quote that an object in motion stays in motion. But if you bring up derivatives, diffraction and dynamics, my eyes gloss over. Physics can be confusing. Figuring out how to be healthy can be confusing too. There's so much out there. Where do we even start? You're in luck. I'm here to clarify the confusion about healthy living and answer the questions I get the most as a personal trainer and nutrition coach.

Speaker 1: 4:22

What you'll get out of reading this book Science-backed information to empower you to take care of yourself. A new way of thinking about why we take care of ourselves. Encouragement to figure out what is best for you at the right time for you. Answers to some of the most common questions I've received from people of all ages throughout my fitness career. What you won't get out of reading this book A list of one-size-fits-all rules that are difficult to achieve and more difficult to sustain. Expectations of perfection, food, body or any other kind of shaming. How to read this book Read part one first.

Speaker 1: 5:11

This will be the foundation of all we talk about. Before we get into the specifics about food and exercise, I want to make sure you understand where I'm coming from, and I want us beside each other the whole way through. Where I'm coming from and I want us beside each other the whole way through. Choose your own adventure in part two. I'm giving you permission right here, right now, to jump around and read the part two chapters you're most interested in. Obviously, I hope you read them all at some point and you'll get bonus points if you read them in order, but it's not required. Finish with part three. It's a wrap-up of all we'll discuss and it will guide you through some of the heavier questions you may have. Access the resources at the end of the book. Throughout part two, I offer suggestions for recipes and workouts. Those recipes and YouTube links to the workouts are all in the resource guide.

Speaker 1: 6:06

Why did I write this book? Quite honestly, it's something I wish I had growing up. I wish someone had planted a new seed in me that told me that my eating, exercise and body didn't have to be perfect. I wish someone would have encouraged me to be kind to myself. I wish I had learned to give myself grace. It's also a need I've seen in working with teen fitness clients. For the last five years. Each summer I've led strength and conditioning classes and taught a simple nutrition lesson. At the end of each class I noticed neighborhood high schoolers exercising on their own and going to local gyms. I wanted to teach them proper form and provide a positive environment as the foundation for their relationship with working out. My smart, kind clients also felt overwhelmed and confused by all the food rules out there. I wanted to provide applicable, sustainable and truthful nutrition. I aim to do that all for you in this book as well. In a noisy, chaotic world full of influencers trying to sell you programs and products in 60-second clips, this book turns down the volume to a peaceful level, and the gentle, science-backed guidance here will last much longer than anything in your quickly moving feed.

Speaker 1: 7:29

Back to my first question about health. Before we get started, when I say the word health, please know that health isn't about looking a certain way. It's not a list of do's and don'ts. It's not a static adjective like hot, fit or perfect. It's a fluid, dynamic attitude rather than an objective scorecard. I liken the word health to one of the Greek words for love in the Bible agape. Agape, love is unconcerned with the self and concerned with the greatest good of another. What if we swapped the word agape for health in that definition? Health is unconcerned with the self and concerned with the greatest good of another. This doesn't mean that we're not concerned about our own health at all or that we need to care for others at the expense of our own health. Rather, it means that our health is less concerned with how we look and more about being physically equipped to love others. How we look, and more about being physically equipped to love others. If this sounds strange, stick with me as we dig into the meaning behind core strength. Wait, what does God have to do with our health?

Speaker 1: 8:44

We will get into this throughout part one, but in a nutshell, my faith in Jesus drives everything I do and has been instrumental in how I view my health and body differently than I used to. You'll see that my story and perspective is presented through the lens of my faith, but no matter how or if faith is part of your story, there is room for you in these pages. You are welcome on this journey, even if we don't see eye to eye on everything. Welcome on this journey. Even if we don't see eye to eye on everything, I am so glad you're here. You have no idea how much I mean that.

Speaker 1: 9:19

I feel like my nearly 20 years as a fitness professional, certification as a nutrition coach and work with young women has led me to this. A few years ago, I flippantly asked God why he never allowed me to have the visible six-pack abs. I so desperately wanted His answer Because you wouldn't be able to do what you're doing now. I believe God gave me two boys to care for as a parent because he knew I'd be loving you girls in this other way, by coming to you as part mentor, part coach and part quirky aunt, who calls it like it is, even when it's awkward. I so wish we could discuss this over Starbucks or, better yet, on a walk and talk. You'll hear more about those later. Since we can't stick this book in your bag and know that my heart is with you, ready, let's dig into science and scripture to discover the grace and freedom God has for you. And yes, you can grab a little chocolate for the trip. I'll be enjoying Dove, dark chocolate and almond, but you can get your favorite, chapter eight how can I take care of my mental health?

Speaker 1: 10:34

After I released my first book, your Worthy Body, I knew I wanted to write something similar for young women. Several teen girls graciously read through this book in its earliest stages and provided feedback. One theme I saw over and over was I want to know how to help my mental health. I can't express how happy I am that we are openly discussing this. It took way too long for society to catch on that mental health is an integral part of our overall health and many of us unfortunately learn to suppress our emotions to the degree that our mental health suffered. While I'm not a therapist, I have discovered some hacks to help with my own mental health. I, like practically everyone else, have times when I struggle. When I do, these 10 tips are part of my strategy.

Speaker 1: 11:26

Number one protect your sleep. In his book Keep Sharp, dr Sanjay Gupta writes that sleep is the single most effective thing we can do to reset our brains and bodies, as well as increase a healthy lifespan. Think of sleep as a control-alt-delete for your brain. It also gives your brain a chance to clean house and filter out unnecessary information. Who else feels better when their room is clean? I know I do, and your brain feels better when it's had a chance to clean out everything it doesn't need. Besides, it's hard to make rational decisions and respond well to what's happening around you when you're sleep deprived or at least it is for me have problems sleeping. Stay tuned for the next chapter.

Speaker 1: 12:15

Number two get enough fuel from foods. If you're not fully fed, your brain isn't fully optimized. Feed your body breakfast, lunch, dinner and any other time you are hungry, even if those around you aren't eating. Once you know you're giving your brain and body enough energy, play around with foods available to you that can make you feel good. Plant-based foods in particular provide nutrients to help support your brain's functionality, and I don't just mean vegetables, fruits, seeds, nuts, beans and whole grains like oats, rice and quinoa all qualify as plants. Many of these are high in magnesium, which is also important for your mental health. Omega-3 fatty acids also assist in regulating your brain and can help with depression. Find omega-3s in fatty fish like salmon or steelhead trout, flax seeds, walnuts and chia seeds.

Speaker 1: 13:13

Number three get outdoors. Spending time outdoors and breathing in fresh air can have a significant impact on your mental health. Even a short walk outside can boost serotonin levels that enhance your mood. Additionally, exposure to natural light during the day can help regulate your sleep-wake cycle, leading to improved sleep quality. See the pro tip in Chapter 9. If you live in a northern climate with little sun in the winter, pro tip Need an excuse to get outdoors. Leash up your dog. I have yet to meet a dog who doesn't want to walk. If you don't have a dog of your own, perhaps a neighbor does and they might appreciate your offer of dog walking help.

Speaker 1: 13:58

Number four move regularly. Physical activity releases endorphins which can lift your mood. Find an exercise routine that suits your preferences, whether it's walking, jogging, yoga or any other form of physical activity. Ever heard of the runner's high? You don't need to run to get that feeling. Just exercise at a moderate level for 20 minutes or more to receive the benefits of those mood-boosting endorphins.

Speaker 1: 14:26

Number five be mindful. Including mindfulness techniques in your daily routine can help manage stress and enhance your mental well-being. Mindfulness, meditation, deep breathing exercises and journaling can help you stay present, reduce anxiety and cultivate a sense of calm. One easy but admittedly strange way I do this is by taking three slow belly breaths when I use the bathroom. Take advantage of the time you have by yourself, close your eyes and breathe deeply through your belly by pretending it's a balloon you're filling up. Deep breaths also help in stressful moments, whether it's before a big exam, in the middle of a hard conversation or before an important game. Take a couple of deep, slow breaths to calm your nervous system and do a mini reset. Or try the box method Breathe in for four, counts, hold for four, breathe out for four and hold for four. Bonus. You'll see in the next chapter that this may also help with your sleep.

Speaker 1: 15:41

Number six connect with others. Surround yourself with supportive friends and family members who uplift and understand you. Engage in activities and hobbies that bring you joy and allow you to connect with in activities and hobbies that bring you joy and allow you to connect with others who share similar interests. As I shared in chapter four, I schedule walk-in talks to build my horizontal friendships. I schedule a time to walk with a friend, either in person or on the phone, and we catch up. Sometimes we keep it light and other times we go deep. I've made valued, wonderful friendships with cherished friends on the sidewalks of my neighborhood and am so grateful for the time I can spend with them.

Speaker 1: 16:26

Number seven think about what you're thinking about. It's time to ghost the inner mean girl living in your head. You know the one she's constantly telling you you're not enough. Why? Because the more you think about something, the more hardwired that thought becomes in your brain. Think about a trail. The more we walk on it, the more defined the trail gets. The same thing is true with our brains. Repeated thoughts and habits deepen the neural pathways in our brains. Letting the inner mean girl spew her hateful nonsense over and over only makes it easier for her to take over your internal narrative. The Apostle Paul may have been on to something when he wrote this to the Philippians 2,000 years ago. Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable, if anything is excellent or praiseworthy, think about such things. Philippians 4.8. Need some inspiration for a positive phrase to repeat when the inner mean girl strikes. Try one of these and adjust it to your liking. I'm still learning. I'm doing the best I can. This won't last forever. I am loved.

Speaker 1: 17:57

Number eight avoid drugs and alcohol. Even if you aren't old enough to legally drink alcohol, chances are you're around it. There's a ton of research on both alcohol and marijuana and how they negatively impact mental health. Both of these things chemically alter your brain and will hurt your mental health now and later, especially marijuana. It may make you happy or chilled out in the moment, but it will harm your brain in the long run. This also goes for your friend's medications like ADHD drugs. If your name isn't on the medicine bottle, it's not meant for your brain, so don't take it. Additionally, alcohol and marijuana prevent you from getting deep sleep, which your brain needs for optimal health. While both may help you fall asleep, your sleep quality won't be restorative. I've listed some podcasts that can help you learn more in the resource guide. If you or a friend turns to alcohol, vaping, marijuana or more to deal with struggles or issues at home, please consider quitting and seeking the help of a therapist instead. If you need help quitting. There are specialists for that as well. This is a healthier way of managing these anxieties and can help you build a strong foundation for coping with the stresses of life now and later.

Speaker 1: 19:22

Number nine consider seeing a therapist. You've probably grown up going to a pediatrician for checkups at least once a year. Just like we visit physicians to help our bodies, mental health professionals like therapists and psychiatrists care for our brains. Therapists offer skills that you can't always get from friends or loved ones. They provide a safe and non-judgmental space to openly express and explore your thoughts, emotions and challenges. You don't need to have a problem to visit a therapist either. I visit mine about once a month for check-ins and to process issues I'm having a hard time sorting through on my own. You can find one by asking trusted friends, searching psychologytodaycom or utilizing a service like betterhelpcom. And, just like with all relationships, it's okay. If you don't click with the first therapist, you try. I once interviewed a therapist who told me it took her three times to connect with the right person. Keep trying. I'm so grateful we can talk openly about our mental health. Thank you to Simone Biles, selena Gomez, mandisa and other brave women for letting us know that it's okay to not be okay, and encouraging us to get the help we need. These tactics are not the end-all be-all, but they are a helpful start in promoting good mental health. Remember, it's just as worthwhile to take care of your mind as it is to take care of your body. All right, there you go.

Speaker 1: 21:04

Hope you enjoyed those two chapters and if you have not yet purchased your core strength, you still can. It is released tomorrow and will be shipped out tomorrow. From what I understand of how all of the backend stuff works, you can get it pretty much wherever books are sold. This includes Amazon, but also places like Walmart, barnes and Noble. Or if you'd like to support independent bookstores, while it is not going to be in store anywhere, you can go to bookshoporg and that is a wonderful way to purchase from independent authors like myself but still support independent bookstores. So it is a win-win situation over there. That's, over at bookshoporg. I will put links to Amazon and bookshop in the show notes and thank you, thank you, thank you for all of your support and feedback and prayers.

Speaker 1: 22:02

This has definitely been a long time coming and I am just really praying that it gets into the hands of the young woman who needs to find freedom in her own body, in how she has a relationship with food or exercise, and let's just change the narrative. For a young woman. There is so much more out there than what they see right now, so I hope that this is just one piece of the puzzle. And, of course, any kind of sharing you can do on social media or Facebook or anything like that is always helpful. So, if you are so inclined, sharing this with any sort of group of parents would be greatly appreciated. Okay, that is all for today. Go out there and have a graced day. Thanks for listening today.

Speaker 1: 22:53

If this episode was valuable to you, could you do one of two things that are enormously valuable to me but super simple for you? Number one just share this with a friend Super simple. Number two provide a rating and review, particularly if you listen in Apple podcasts. This is super valuable for me. Also, if you haven't yet subscribed to my monthly journal, why not? I send it out twice a month and it is a private, fun space for me to share some of my favorite foods and recipes, movements, books, sermons and more. You never know what you're going to get, but I promise it will add value to your day. You can sign up at gracedhealthcom slash monthly dash updates and, of course, the link is in the show notes. Thanks again for listening and I'll see you next time.