Rising Strong

Retrain that neurotransmitter to look inwards to feel: Accepted Worthy Valid... Celebrated You deserve it xo

Self esteem workshops for youth on Spring Break! Two online workshop available next week: March 31, 1-3pm CDT (grades 4-5) April 1, 1-3pm CDT (grades 6-8)... The workshops aim to create a safe space where participants feel comfortable talking about how we feel about ourselves and mental health. We’ll touch on Body Image Self expression Managing big emotions Understanding where self doubt comes from And connecting with new peers! To register or for more information, email [email protected] or send a DM!

Spring Break self esteem workshop for ALL genders, grades 4-8 students! Tag parents and guardians to spread the word!

Peak Performance Pathway Podcast Episode 4 is live! Our fourth podcast features ringette athlete and founder of Rising Strong (@_risingstrong), Karina Walker!... Karina shares with us how ringette has led her to her career path today and the importance behind self acceptance Search Ringette Manitoba in your apple podcast app or click the link in our bio to listen!!

What was that thing for you? I could list MANY. Mental health.... Menstruation. Body hair. Bodies in general! Just to name a few.

In the age of social media, do you find self validation harder to come by? Social media has trained us to receive our dopamine (a type of neurotransmitter that plays a role in how we feel pleasure) through external validation. It’s become our pacifiers, our go-to during times of boredom or discomfort, and even a place to receive validation from our peers and a lot of the time, strangers on the internet.... After years of being addicted to this type of neurotransmitter, self validation and self acceptance can be extremely difficult, but essential!

Remember playing as a kid? This weather makes me think of roaming around the neighbourhood as a kid. Usually playing hide and go seek, riding bikes or scooters to friends houses or whatever you’d call what was happening in this video lol.... Running, skipping and jumping out of pure JOY. Moving because it felt GOOD. Movement was ALWAYS joyful. Movement was never punishment. I want to live this year like this 9 year old me would have. What would you be doing to celebrate your body if you were 9 again? Can you turn it into an adult activity!?

What training do you have? Have you asked this to people you look to for crucial advice? This is a question I wish would be asked to A LOT of the body image community online, and ANY community for that matter.... Tiffany Ima said yesterday, Telling people to love their bodies without teaching them how to work through their triggers and take ownership of their healing is irresponsible at best and detrimental at worst. The workshops I facilitate are a combination of trainings I’ve received over the last 5 years through the Women’s Health Clinic, parenting programs through BC Council for Families, mental health trainings through CMHA and gender equality trainings through Plan Canada. Along with pouring over research of psychologists, I’ve also used my own experiences, unlearning and realizations throughout the work I do, but not without groundwork training. While I think the more people promoting self acceptance, body image and so forth can be beneficial to plant the seed in others to start to learn about their own body image, there’s also a lot of misguided information in this community. In the age of social media, we have a generation that is more likely to believe and live by what someone with thousands of followers or a verified account says, than someone with actual training in the matter. If you try to take the same approach to your own body image as someone online, you will never get past the surface, because every single person has a different lived experience. Information online can just be from experiences of the individual. We need to understand how to dismantle the diet culture system that perpetuates fatphobia and body image issues in the first place. I’m still learning, and never want to claim to be an expert in this area, as I have never done scientific based research. I’m not a therapist either, although it’s something I’ve contemplated pursuing one day. Please, just remember body image influencers often fell into their path on their own journeys, which is incredible, but if you are trying to actively unlearn and heal, please seek trained individuals or psychologists, on top of following someone relatable like an influencer.

Please read & share to help someone tomorrow! Body image affects our self esteem, confidence, the increase or decrease in opportunities we go for, and most importantly, our mental health. These are all responses shared by this community, and this was only a handful.... Whether you’re shopping with someone, a consultant at a fitting, or a guest at a special occasion, EVERYONE can learn and UNLEARN these habits.

To everyone working hard to break them, struggling behind the scenes with things you’ve inherited, and setting boundaries that make you feel like you’ve done something wrong: You Are Incredible

Your dreams for your life > Playing it safe to please others What’s something you almost didn’t do, out of fear of other’s opinions? What’s something you still dream about but haven’t tried because of the fear of others opinions?... Time to put your dream first

Only YOU define you. It’s as easy to get wrapped up in our successes as it is to spiral with our setbacks. It’s easy to believe what others believe about ourselves too.... This was one of my main goals for 2020, and I think it’ll be a life long practice; something be aware of and actively think about. I want my happiness to rely on myself, regardless of what kind of place I’m at or how others perceive or think about me. I’m working on this, and if you are too, I hope you know you’re not alone!

How I feel trying to break out of a funk Anyone else’s blue Monday turn into blue week..But also feel like it’s been a blue couple months? How are you working through this feeling?... My go to’s are to go find myself in a thrift store, have a couple cappuccinos, get outside, move my body, cry... like a lot... But I’m needing more than usual right now If you need to talk to someone about how you’re feeling or not feeling, text CONNECT" to 686868. This is for anyone, any age

This msg is for my overwhelmed and currently uninspired friends I don’t plan on setting any goals for awhile. And this is coming from someone who facilitates Vision Board workshops.... To expect ourselves to come out booming, blooming and full of inspiration after a few weeks of being completely out of routine - in the middle of a pandemic - JUST because the date changed is unfair! So if you haven’t set new goals or haven’t shared your highlights from the past year, you’re doing juuuusssstttt fineeee You can celebrate milestones and wins any time of year, just like goals and intentions. Be kind to yourself, keep chillin and welcome to a new year however YOU want. Don’t let the internet rush your feelings and processing. Take 2021 as slow as you need

On your phone too much? For 1 week: Try turning off all social media notifications How often are you subconsciously picking up your phone? How many different notifications do you get?... You may think apps are designed to be more user friendly and more engaging, because that’s what we’re meant to believe. I’ve been someone who tries to limit social media use, unfollow accounts that I no longer relate to or leave me comparing myself, but I’m STILL subconsciously picking up my phone so often. As said in Netflix special, The Social Dilemma: "If you’re not paying for the product, YOU are the product." The apps that we use to find connection, to highlight our lives and share our memories, were secretly created and evolved to do the opposite. Bottom line: Social media makes money based off HOW LONG and HOW FREQUENT you are on their app. Apps look for more ways to make you think about them, because the more attention you’re giving them the more money they'll potentially make. Think about all the different notifications you receive for social media. Instagram: _____ just posted to their story" Snapchat: ______ is typing a message" Facebook: "You have memories with 6 others to look back on today." They WANT you to be giving their app the most attention in your life in exchanging our mental health for money. But they do this sneakily through new updates or features. Anytime an app adds a new notification, they're only trying to have you on their app more to expose you to more advertising so they can charge the advertisers more money. So, what do we do about it? If you own a business, this might be your only source of connecting to your clients. If you have friends or family you can't see in person, this is a way to feel more connected to them, so removing yourself entirely off of it isn't practical. What about social media breaks? Taking a few days off social media to "reset" can be beneficial for boosting mental health for those few days, but is taking a break going to sustainably help you in the long run? Will taking a couple days off social media make you open the apps less once you're back to using the apps? Instead of taking a day off every now and then, start with reducing or turning off notifications. This will REDUCE the amount of times you pick up your phone. You may tap the screen to check, but having no red markers (that were designed specifically to be more enticing) will possibly not make you pick it up. Reducing this can be a more realistic and sustainable goal vs. taking a full day break every now and then. For the deep dive and other ways you can declutter your social media, check https://risingstrong.ca//social-media-a-tool-to-connect-or

Thank you CTV Morning Live for having me on this morning to discuss Vision Boards! Create @ Your Own Pace kits are still available in Winnipeg, or for those abroad, try out the workbook! www.risingstrong.ca/workshops for more infor on kits!... https://winnipeg.ctvnews.ca/video?clipId=2120838&jwsource=cl

*insert inspirational caption too* This is about all I have to give right now. If this is a new feeling to you, I know you probably feel some sort of guilt.... I had this feeling for the first time last year, even though I had a lot to look forward to [lol ironic, I know] in 2020. It’s okay to take longer to process things than previous years. Especially this past one. Because w 0 a H 2 o 2 0 And just because you feel this way doesn’t mean it will last. And its okay if it lasts past this weird time between Christmas and New Years. And that’s all I got right now

TOMORROW we kick off the FREE Rising Strong - Fill Your Cup Community from December 10 - January 10! In 2020, instead of needing to slow things down, our needs have changed to needing more connection, community and self care! In this group there will be daily journal starters and activities for you to participate on your own or share if you’d like!... 2 -3 times a week we will ALSO have a guest speaker offering us their knowledge and their positive energy completely FREE over a Zoom call! These individuals have incredible sense of community, are inspiring, empowering, and offer valuable takeaways! We’ll have activities from yoga to cooking to mindfulness and MORE! All you have to do is click here Rising Strong - Fill Your Cup Community and answer a few questions so I know you’re a real human and you’re in! See you there!

Lockdown until 2021. How are we feeling today? In my province, we’re in a continued code red lock down until January 8, and possibly longer.... It’s heavy, but I know this is absolutely required. With it being Christmas in a few weeks, the build up of not being with family or loved ones may be more devastating than being away from them the entire year. And it’s okay to let those feelings out. I hope you feel validated in your hurting. Please consider your mental health at this time. It’s not weak to let emotions show. It’s not weak to ask for help. It’s not weak to say you’re not okay. With all things considered, I recognize I am speaking from a place of privilege. If you can, help out where you can, the community you live in needs you. Whether you’re able to financially help, physically bring those in need something, or even through words and checking in. We are going to get through this together; but physically apart. If anyone in Winnipeg is in need of ANYTHING, please please reach out to me. Even if it’s just to chat.

Holiday Body Image Tips - Part Two What else do you want people to leave out of this year’s holiday conversations? Writing this year’s tips on holiday body image was a little different and for obvious reasons, I don’t need to explain why. So let’s get right into it.... *Full disclosure* these are my own tips and practices. If negative body image is impacting your ability to thrive, please know it’s okay to seek professional help. 1 Know or Recognize Your Triggers What has triggered you in the past when it comes to body image? How have you coped with previous triggers? If it’s when a family member comments on your body or anything to do with it, come at it from the perspective that this person may be very ill informed about how their comments affect someone. In their generation, body talk may have been an ice breaker or very normalized conversation. Taking this perspective can help you feel less ‘under attack’ and help you take the comment with a grain of salt - but I know, it’s still triggering. 2 Set Boundaries + Have a Plan In person: Walk away from from the conversation and have someone ready to talk to. Whoever this person may be, let them know before hand that they are someone you trust to understand and listen. They don’t need to give advice, just be there to listen. This person can be via text, phone call or with you. Over video call or in person: Have a pivot conversation starter PREPARED so you can easily move into it. Or pretend there’s a glitch and exit the call? No will know! 3 Do Something That Fills Your Heart Think about what you really LOVE to do over the holidays. Is it consuming the delicious food? Is it spending time with people you rarely see (yes even over video call)? Is it laying on the couch watching whatever you please? Whatever it is that makes you feel the warm fuzzies - Do that and do it for yourself! Make the 2020 holiday season about doing YOU and make sure you’re making time to take care your needs. 4 Remember, One Week Does Not Define You Your worth does not come from what others think, say or make you feel about yourself. Everyone and every body is worthy, simply because they exist! PS - This is available on the RESOURCES page on risingstrong.ca - along with Holiday Body Image Tips - Part One!

We all know this person What do you want them to know?

I mean it! OOOOKAY I need a little distraction from reality: You have to choose only THREE holiday movies to watch the rest of your life.... What are your TOP THREE?? Mine are - and in no particular order (this was honestly hard and made me sweat a little) 1. Elf 2. The Grinch (real life version with Jim Carrey) 3. Love Actually (but I also wanna include The Holiday too but I understand that’s cheating BUT whatever, I’m not good at following rules) YOUR TURN!

Fill Your Cup COMMUNITY! In 2019, we may have needed a little reminder to take care of ourselves during a typically busy time. In 2020, instead of needing to slow things down, our needs might have changed to needing more connection, community and self care!... Like I mentioned last week, normally every December I put out a free Fill-Your-Cup-Challenge. This year, we are moving it to a Facebook group! In this group there will be daily journal starters and activities for you to participate on your own or share if you’d like! But that’s not it.. Every few days we will ALSO have a guest speaker offering us their knowledge and their positive energy completely FREE over a Zoom call! These individuals have incredible sense of community, are inspiring, empowering, and offer valuable takeaways! We’ll have activities from yoga to cooking to mindfulness and MORE! All you have to do is look for the Facebook group: Rising Strong - Fill Your Cup Community, answer a few questions so I know you’re a real human and you’re in! Fill Your Cup Community will run from December 10 - January 10, and most important, will be completely FREE! TAG A FRIEND TO JOIN YOU!!! More details to come throughout the week!

Reminder of how inaccurate social media can portray someone’s life. The second picture is closer to reality, with less tears. If this week emotionally ROCKED you - hey, I see you.... It’s been one of the lowest for me during the last 9 months. And I know this won’t be the last time I feel this way either, and that’s okay. I hope you’re able to see past pictures of your friends smiling and really see if they’re okay. I hope you don’t judge how you’re coping in the pandemic based off other’s posts - because they might be feeling just as down as you are. I hope you know you’re not alone in spirit. And I hope you know these feelings will pass. If the feelings are feeling too much to handle on your own, text "CONNECT" to 686868.

In this big cold world, be proud to be sensitive. Be proud to not have let it mould you, harden you or change who you are. For me, being sensitive has never been praised.... Being sensitive has always been used against me as an insult, a crutch, and seen as weakness. But to me, the easy route would be to tune out or suppress my feelings. To not be sensitive would be to change who I am entirely. To me, being sensitive IS my strength. And being sensitive makes me ME