Simone Olinek Health and Wellness Coaching

Sometimes it can be hard to find ways to talk about mental health topics. We may be familiar with the spectrum of physical health and feel comfortable discussing both illness and fitness and confident that displaying an interest in these topics is acceptable and healthy. Mental health, however, may not seem as accessible or acceptable. It may be hard to imagine mental health as a continuum that also includes fitness, strength and well-being. Here is a resource that may be helpful in initiating conversation and education about mental health topics in a way that balances accuracy with friendly competition, connection and fun.

In these unpredictable times, we could all use a boost of well being! If you have 2 hours per week to dedicate to yourself, join Barbara Fredrickson for a free online course on her career work in positive psychology practice and research. Enjoy! https://www.coursera.org/learn/positive-psychology

Becoming a new Mom (and Dad) is often a joyful experience; however, it is also a time of physical, social and personal transition that often take a toll on health and well-being. According to new research, the effects of social isolation on maternal mental health have been significant. Not only are new parents isolated from support networks and services, but they are having to adapt to the arrival of a new born in conditions of uncertainty and dramatic societal change. The pr...otective and health-promoting effects of exercise for pregnant and new mothers are well-documented. Unfortunately, social and personal constraints are currently preventing many moms from benefiting from a regular exercise routine. If there are new parents in your social circle, you can make a difference. Call to offer encouragement, support, and a listening ear. Suggest meeting for a socially distanced walk outdoors. We all benefit from nature, exercise and connection and these activities could really make a difference for that new mom in your life. Margie H. Davenport et al, Moms Are Not OK: COVID-19 and Maternal Mental Health, Frontiers in Global Women's Health (2020). DOI: 10.3389/fgwh.2020.00001 https://medicalxpress.com//2020-06-depression-anxiety-moms

This recent update from the Canadian Society for Exercise Physiology highlights many important reasons why physical activity is so important right now. Our mental and physical health are being challenged by unprecedented conditions and we need to be mindful about how we choose to cope. Which activities do we use to "relax"? How do we reallocate our energy? When do we give ourselves a "break" and when do we hold ourselves accountable? According to current knowledge regarding p...hysical activity, mental health and immunity, staying active needs to be a priority that we don't compromise on. This article is informative, but importantly provides links to other resources for helping you keep moving. As always, if you need support, please don't hesitate to reach out. Keep moving, stay safe, and be well! https://csep.cmail19.com//2C5A40446A8B1B8A2540EF23F30FEDED

https://www.rickhanson.net/loving-knowing-and-growing-free/

More resources for cultivating resilience in these difficult times. What strategies are you using to keep well? https://ca.ctrinstitute.com/free-webinar/

Dear community. While most of us are struggling to adapt to new routines, restrictions and threats, many of us are also working towards new ways to cultivate strength and serve our communities. If you are looking for resources to help you focus on coping strategies that promote growth and well-being, I invite you to explore the resources on resilience at the following link. Wishing you all strength, health, and calm in these challenging times. https://instituteofcoaching.org/masterclasses/resilience

https://www.cbc.ca//we-asked-a-music-therapist-how-to-reli

Stay active during COVID-19 | A blog from Liz Joy, M.D., MPH, FACSM, FAMSSM, and Exercise is Medicine Dr. Joy provides recommendations on strategies for staying active at home during the COVID-19 pandemic. Read the blog: http://ow.ly/1Dfz50yNYst

For many of us, physical discomfort and emotional distress can be relieved simply by noticing what's happening in our minds. Clients often experience overwhelm, citing their exhaustive list of responsibilities and stressors, and a need to find balance in perceived chaos. It can seem impossible to maintain a sense of control over our lives when our mind constantly reminds us of what we have not done, or have not done well. In this short video, Andy Puddicombe dispels some of t...he myths about mindfulness, and explains how a short and simple practice can help us establish better control over our own internal experience. There may be nothing we can do about our task list; however we can set boundaries and carve out a small portion time for attending to the most important task of all: our own well-being. https://youtu.be/qzR62JJCMBQ

Dr. Hanson encourages us to strive less and enjoy more.

Canada came up with cutting edge guidelines a few years ago. Great to see ACSM following suit with their own pro-exercise pregnancy guidelines and recommendations!

Why mandating healthy behaviour doesn't lead to long-term change. I am definitely guilty of this :P

What better day than Valentine's Day to share a reminder about the importance of physical activity to maintain heart health? Did you know that heart disease is... the leading cause of death in the United States, responsible for nearly 1 in every 4 deaths? Even those with a family history of heart disease can reduce their risk by adopting a healthy lifestyle. The American College of Sports Medicine has created many resources to guide you: http://ow.ly/AbwO50ylLGm See more

People with fibromyalgia live with symptoms that can fluctuate from day to day and even within the same day. Everyone is different, so you’ll need to adjust you...r program based on your symptoms and how you respond to exercise. Discover the kinds of physical activities that fit your lifestyle! Learn more about being active with fibromyalgia: http://ow.ly/Tgym50ylOaI

Burnout is a term that many of us have heard, but what about secondary traumatic stress, compassion fatigue, vicarious trauma? Helping professionals are becoming more aware of the impacts of cumulative stress and the effects of caring for people who are suffering. However, these impacts can affect any of us, regardless of our profession. Many people care for loved ones, coworkers, friends and community members in ways that drain our resources. Sometimes we aren't even aware ...of these impacts. We may notice friends, colleagues or family members who seem distant, angry or preoccupied, but who deny anything has changed if asked. There are some effective ways of maintaining safety and health, and even growing from these experiences. The more aware we are of our warning signs, and the more we practice protective actions, the better able we are to benefit from, rather than suffer from our experiences of helping others. CTRI is offering a free, 1-hour webinar this week that I recommend to anyone who is interested in gaining a better understanding of this area. Please feel free to share with anyone you think could benefit! https://ca.ctrinstitute.com/free-webinar/ See more

Really looking forward to this event and proud to support the Wabano Centre for Aboriginal Health https://wabano.com/

Parenting can be one of the hardest jobs. It can be a source of joy and meaning, and it can also be a source of stress, anger and frustration. Our best intentions for caring for ourselves are sometimes sidetracked by unpredictable life events, and children are a rich source of unpredictability! This blog post offers several important strategies for parents who would like to help their children better manage their actions and responsibilities. While we have all likely heard that parents must "put their own oxygen mask on before helping others", empowering our children to succeed independently makes this a little more realistic! https://ca.ctrinstitute.com/blog/how-to-help-kids-keep-calm/

Joy has a powerful way of balancing out negative emotions. Joy is not the absence of sadness, but rather an important countering force reminding us that life is constantly changing, and that no one feeling lasts forever. May you notice and bask in your joyful moments - their power is amplified by your attentiveness, and prolonged by your gratitude :)

Wishing you a very happy and healthy Holidays!Wishing you a very happy and healthy Holidays!

Low back pain? Give it some support!

If you were to give yourself a school-grade for physical activity, vigorous exercise, sleep, and sedentary behaviours, what would you give yourself for each one? Check out what Participaction has to say about us as Canadian adults and how we can benefit more from the cheapest medicine around: our lifestyle. https://www.participaction.com//resources/adult-report-card

Today we pause to remember the sacrifices made by Canadian soldiers throughout Canada's history. While we express our gratitude for the freedoms born of their sacrifice, let us also remember the ongoing sacrifices made by our military members and veterans everyday. We don't always hear about the hardship faced outside of combat, the self-harm, the homelessness, the consequences of trauma. Let us remember those who continue to serve, to suffer, and to fight for our freedom. Better yet, let us remember today and work tomorrow to build a better future for service members. Thank you for your service.

The benefits of exercise are inclusive!

The intersections between mental, physical and environmental health are complex and inseparable. Protecting our natural spaces, cultivating strong social networks and communities, and empowering physically active lifestyles are all necessary if young Canadians are to enjoy accessible, holistic health. Find out more at: http://nccph.ca//03_Environmental_MentalHealth_NCCPH_2017_

Get the latest in nutrition and exercise information for pregnancy at the upcoming Public Health Ontario Ground Rounds!

For some of us, our relationship with our feet can be a bitter sweet one. Many of us rely on them daily, yet may not take much time to care for them. Perhaps we feel some embarrassment when they aren't covered, or they give us pain after a long day. What I love about this yoga practice is how it cultivates healthier, stronger and more flexible feet, while also encouraging healthy attitudes towards this (often neglected) part of our body. If you have feet, perhaps you can find 30 minutes this week to show them a little love. Let me know how you like it in the comments below! https://youtu.be/ea4MF7IqILA

This is pretty amazing! American sprinter Allyson Felix (and other elite athletes) continue to break stereotypes about what can be accomplished in the sporting world after delivery! https://abcnews.go.com//olympic-sprinter-allyson-fe/story

We often believe that we know what makes us feel good and helps us to achieve our goals, and what tempts us away from staying on track. Sometimes we are spot on, but sometimes our brain doesn't track things as accurately as we may think. Have you ever used tracking to discover your patterns? What surprises have you discovered?

The link between exercise and mood has been well established. Most of us will benefit, including those with depression. Exercise is medicine, and the side-effects are vast, transformative and positive!

Our assumptions about how things "should" be totally shape our thoughts, feelings and behaviours. Whether helpful or hurtful, these assumptions often operate unchallenged (and sometimes outside of our awareness). For example, as hard as it is to admit, I have developed an assumption that as a health and wellness coach / exercise professional, I should look fit in order to be perceived as credible. This is despite my professional knowledge that fitness comes in all shapes and... sizes, as does ill-health. So, how does one challenge these assumptions? How could you help me disprove the assumption in my example? What assumptions do you have that sometimes get in the way?

As we establish our Autumn routines, it can be important to revisit coping strategies for stress. In this blog post, Claudette Pelletier-Hannah outlines many effective, healthful practices that can help alleviate stress while simultaneously supporting well-being. Finding what works for you and experimenting with new ways of promoting positive emotion, mindfully de-centering from distressing thoughts and emotions, and creating compassionate and kind space for ourselves beats wine, restaurants, shopping and spa visits hands down. Self-care is personal and meaningful. "Treating" yourself has more to do with how you are treated BY yourself than what you buy for self-care.

What are your strategies for adding physical activity minutes to your day?

There are many benefits to being physically active for those with mobility limitations, such as using a wheelchair or living with limb amputation. Modified spor...ts like adaptive aquatics, soccer, kayaking, rowing and cycling can help you reach your fitness goals. Exercise videos are a great at-home option and many exercises can be performed in a chair. Learn more: http://ow.ly/kbJd50uRZfr

Kids + Steps + Sweat = Healthier Brains!

Many of us associate "ketogenic" with weight loss. Perhaps, however, you haven't considered how glucose and ketones are used by your brain. I do not support one particular dietary philosophy over another (other than eating non-processed whole foods as much as possible!); however I have heard clients observe being "clearer headed" following certain dietary changes. Why is this? The Canadian Nutrition Society will be hosting a free webinar that will discuss how ketones impact b...rain function in aging. If you have an interest in ketogenic diets, are yourself at risk, or know of someone at risk of Alzheimer's disease or dementia, this webinar may present information you had not yet considered. No rigid system of eating will meet the needs of everyone; however, the more we know about HOW our bodies utilize food, the better able we are to make informed decisions that support well-being.

Nutrition tracking. Some love it, some hate it. How does tracking what you eat affect how you eat? What tools have you found helpful or cumbersome?