Train Your Brain: The Top 7 Things You Can Do 

I lost my mother 7 years ago. When she talked of aging, maintaining mobility, memory, and independence were her top concerns. Brain health. There are things you can do for brain health.  Many conditions affect brain health and quality of life, including weight gain, “The bigger the belly the smaller the brain.”-Mark Hyman, MD. Although this may seem harsh, making diet and exercise a priority is key to healthy living and healthy aging.

Every single tip below, if implemented to some degree, will drive you towards a healthy weight, a healthy brain. PowerFit for the Brain! 

1) Eat fresh foods. If it’s man-made, leave it. If God made it, eat it. Taking control of your diet may mean some meal prepping or planning ahead, but it’s so worth the time and effort. “Grab and go” can be a healthy habit with some planning. The heart and brain are affected by gut health. Food is medicine, so respect the power of diet.

2) Get enough sleep — Studies suggest that sleep helps to flush out potential toxins that build up in your central nervous system throughout the day. Nothing feels better than starting the day feeling good from a restful night of sleep. Flushing out toxins is good for your brain health.

3) Exercise regularly — The next time you are lacking motivation and you feel like the scale is not moving, consider your brain. Your brain still needs a workout to get the blood circulating. Circulate those healthy nutrients with a sweat session. Regular exercise creates neurons to fight dementia and improve memory. You could tell yourself, “I’m off to create some neurogenesis” when you are in need of motivation to go work out. 

4) Socialize — Stretch yourself out and make time to interact with family and friends. When you socialize, you are gaining new perspectives, experiences, and challenges.  Stretching your brain’s ability to organize ideas and relay them succinctly promotes brain health. Like to read? Join our book club here and get social! 

5) Supplements —  Certain nutrients support better memory, alertness, and creativity. Healthy amounts of nutrients slow down the development of major mental health conditions. Omega-3 fatty acids, vitamin d, vitamin B12, coenzyme Q10 are some of the top supplements for brain health.  It is important to consult your doctor before starting any supplements. 

6) Be your own health advocate and do your own research. Perhaps your doctor is prescribing statins, for high cholesterol. There is a debate on whether statins might actually boost the risk of dementia. Doctors are busy, so have your questions ready. Even coming prepared, you will walk away with a ton of questions. No time to do your own research or not sure of all your options? Hire a Health Coach. Find a space that is unhurried and discuss all your options. Don’t be rushed. It’s your brain, your gut, your heart, your health. Your body is a temple. 

7) Stress management. Find a way to manage your stress that doesn’t involve alcohol, drugs, or medication. Activities such as yoga, meditation, and prayer can literally change your brain. The frontal lobe of the brain is responsible for positive capacities including concentration, happiness, creativity, and rational thinking. Meditation strengthens the communication between the prefrontal and other areas of the brain. Meditate 30 minutes a day .

“Recent studies from Harvard University found that long-term meditators have increased amounts of gray matter in the insula and sensory regions, and the auditory and sensory cortex. Meditation also fosters beneficial brainwave patterns such as alpha, theta, and delta. Meditation not only increases your grey brain matter, but also reduces stress, fosters clear thinking, and increases our capacity for empathy.”
BrainFlow

Kathy Dolan, ACE Fitness Pro, Health Coach, Personal Trainer, Yoga Instructor, is a self-employed business owner. Kathy Dolan is a master trainer with years of experience with the secrets to real results! You will find her teaching and training clients at a gym in the San Diego area or on the Class It Up Virtual Studio, and writing health and fitness programs for clients of all ages. She enjoys spending time with her three kids whether it’s in the mountains or on the seashore. 

Preventative Medicine: Movement Assessments

Scheduling a Movement Assessment with a health and fitness professional should be part of your preventative, self-care protocol. More likely than not, this preventative protocol is not covered by health insurance…yet.

Health insurance won’t pay for prevention…

Rest assured, there is hope on the horizon. BlueCross of Western New York is offering a wellness option with a debit card program. The benefit amount is based on the plan selected and can be used at fitness centers, health food stores, and even for doterra essential oils! Wow, just wow. As a health and fitness professional, this makes me happy as it is a big step in the right direction! It’s a matter of time and I’m sure there will be more insurance companies following suit because of the many scientifically proven methods effective in health care. In the meantime, don’t wait until you are injured or in pain to do something.

Self-advocating and being proactive and preventative in one’s own health and fitness is something everyone can implement.

The importance of having a coach!

When I observe and screen for muscle imbalances, range of motion, limitations, balance, muscle recruitment, and joint range of motion, it gives me valuable feedback. There is a new level of intelligence with my clients and how they feel while moving in their bodies. That is priceless information that must be processed for healthy longevity.  

Assessments should be a continual process of refinement as the body changes. A set of personalized exercise programs should include corrective strength and flexibility exercises. This prescription is most valuable to health, disease prevention, and well-being when taken seriously and regularly. It’s not a replacement for medical care or a diagnosis, but it’s a guide to moving and living better.

Along with movement assessments, a look at nutrition is an integral piece of health within the body and mind and should be part of a health care regime. Food is medicine.

Different types of injuries:

I read a study early on in my career where they basically looked at the rotator cuffs of cadavers ranging from young to the elderly, and each one had some sort of tear or imperfection in the rotator cuff. That stuck with me as exercising the shoulder joint has always been a favorite. Everyone needs to be doing RC strengthening. Will it prevent an injury at some point? Maybe, maybe not. If not, perhaps it will lessen the severity of the injury. Shoulders start with posture. Poor posture and balance equal weak muscles, the perfect recipe for injury.

“Lesions of the rotator cuff (RC) are a common occurrence affecting millions of people across all parts of the globe. RC tears are also rampantly prevalent with an age-dependent increase in numbers. Other associated factors include a history of trauma, limb dominance, contralateral shoulder, smoking-status, hypercholesterolemia, posture and occupational dispositions. The challenge lies in early diagnosis since a high proportion of patients are asymptomatic. Pain and decreasing shoulder power and function should alert the heedful practitioner in recognizing promptly the onset or aggravation of existing RC tears.” (World Journal of Orthopedics)

Movement Assessments include all movement in the body.

Movement allows us to take on our daily tasks and athletic activities with confidence and energy.  

To move with an optimal range of motion, it takes a consistent strength program to resolve any imbalances we may develop. When our range of motion is altered by a major or minor injury, lack of activity, or disease, our muscles can become unresponsive and can lead to changes in structural alignment. It can be really frustrating to experience an injury only to have a subsequent injury impair us further. When a muscle is not being used, it becomes unresponsive to recruitment and other muscles may overcompensate. Love to be outdoors doing the things you love? It’s important to keep all our muscles moving with exercise and strength training indoors so we can play outdoors.

When I first started teaching, part of my training was to video record myself during movement classes. Football players, golfers, gymnasts, dancers, and most athletes use video feedback for movement assessments. Schedule a session today and get a true picture of how you’re moving!

Workout inside so you can play outside!

Kathy Dolan, ACE Fitness Pro, Health Coach, Personal Trainer, Yoga Instructor, is a self-employed business owner. Kathy Dolan is a master trainer with years of experience with the secrets to real results! You will find her teaching and training on the Class It Up Virtual Studio and writing health and fitness programs for clients of all ages. She enjoys spending time with her three kids whether it’s in the mountains or on the seashore. 

Step Off The Scale…Grab A Tape Measure

Especially if you are just starting a workout routine. You can lose inches, body fat, and gain muscle without changing the number on the scale and Jenn is proof of that! Muscle is much denser than fat and takes up less space. Think of 5 pounds of styrofoam vs 5 pounds of dry peas. Peas are lovely and so is muscle.

Build more metabolically active tissue to consume all those calories, even at rest. More muscle means better health and improved overall fitness levels.

Now back to my Rock Star Client, Jenn.  As we continue our journey, I just had to share her progress with you all. Below is from Jenn’s Facebook post. I know you have heard it before, but making lifestyle changes is a process. A journey of self-discovery. Jenn trains and meets with me once a week. Each and every week, we work on a piece of the new and improved methods for getting healthy and maintaining health. Our sessions cover Jenn’s workouts, macros, dietary plans, and the safety of each exercise in her program. Our assessments of lifestyle habits help to make behavioral, nutritional, and other changes that promote better health and overall wellness. We create custom-tailored plans for a well-rounded routine. I am loving getting to know Jenn and her adorable son (when he’s not at school). I am beyond excited to work with such an amazing soul!

Flex Friday!

Jenn’s Facebook Post

My body changed so much after 40 – especially w the baby, who is now almost six 😳- and if I had a nickel for everyone who told me as I surpassed 220#’s that I’d never get my body back, The Boy wouldn’t need a college fund – truly, I don’t really care about having a “body” anymore, I mean, I have a man who loves me at 200+#’s (thank you honey, @big_tom_otto ), but being fit and being able to keep up and get up off the floor easily and not have my knees and shoulders and elbows hurt all the time; this.

And having the energy to have a good attitude when things come up that would normally piss a person off; this, too. And knowing I’m making deposits into an account I’ll surely be withdrawing from when I’m 70, just like my retirement fund but for health, not wealth; this, three! But mostly, looking at myself and liking what I see looking back for the first time in six years; especially and unequivocally, that!

I don’t have time to pack a bag and go to the gym and work out and then shower and change and pack up and get back in the car to drive home or work or wherever…My feet hurt from shoes and I didn’t want to invest in another pair of pricy sneakers. I didn’t want to buy equipment or videos or any other dust collectors. I also didn’t think I could afford what I wanted, which was Oprah’s trainer and chef, (we’re being real here).

I wouldn’t trust anyone trying to sell me something here. And I know I can sound salesy when I believe in something. So. Hopefully, for Kathy’s sake, I haven’t lost you. But really. It’s not impossible, it’s not a gimmick and it’s not cost prohibitive if you’re already spending $$ on healthclubs and classes. In fact, it’s more cost efficient because it’s customized – all pfat, no filler 😜”

Consistency Over Perfection.

Remember, health and fitness is a journey. This is why taking pictures, measurements, and journaling are all forms of tracking progress. They can be very motivating when you’re having a hard day. Below is a text Jenn sent me along with some pictures after I suggested she go back to her before pictures. She was pleased to see that she had lost “back fat” and the timing of that was perfect.

“It’s such a mind game, ignoring the number on the scale; all that work and sweat and I still weigh what?! It took these pics lined up side by side for me to really see it. It’s working. In my own time, on my own terms, with what I already have. #mytrainerlive” -Jenn

Work on the following if you are an emotional eater or if you find yourself feeling up or down each time you step on the scale.

Work on becoming a conscious eater. Breathe and count to 30 before starting your meal. Slow down. Eating fast can contribute to poor digestion and a host of health problems. “Eating more slowly may be a crucial lifestyle change to help prevent metabolic syndrome,” said Takayuki Yamaji, M.D., study author and cardiologist at Hiroshima University in Japan.

  • Focus on real information about yourself like: I am feeling better about my food choices and moving towards a more authentic and healthy relationship with food.
  • Find other ways to measure your successes like how your clothes are fitting. Who cares if the scale is the same when you just lost an inch off your waist! Grab a tape measure. Balance your life.
  • Make health your main goal because what good is 10 pounds on the scale when you haven’t learned anything? New lifestyles habits will keep the weight falling off in due time. Be patience because the slower you take it off, the more likely it will stay off.

CONGRATULATIONS JENN! You inspire so many!

Kathy Dolan, ACE Fitness Pro, Health Coach, Personal Trainer, Yoga Instructor, is a self-employed business owner. Kathy Dolan is a master trainer with years of experience with the secrets to real results! You will find her teaching and training on the Class It Up Virtual Studio and writing health and fitness programs for clients of all ages. She enjoys spending time with her three kids whether it’s in the mountains or on the seashore. 

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Recovering from your workout

The 4 things you should be doing!

How you end a workout will determine how you start the next.

Recovery is a vital step to any workout regime. Let’s not confuse a de-load or taper down week with recovery. Not everyone needs a de-load or taper down week, but everyone needs the proper recovery steps to maximize their workouts.


How you treat your post-workout recovery will determine your energy, motivation, and performance for your next workout.


1) Hydrate!

Drink. Drink. Drink. Eat your water with cucumbers, grapes, and oranges.


How much water you need depends on how much you lost during the workout. This depends on conditions like temperature, humidity, indoors or outdoors, and starting the workout dehydrated. I love the drench of a hot yoga session or a HIIT workout because the sweat feels so gratifying. Just remember sweat is not always a good indication of a fluid loss. You lose hydration with just breathing out. Drink before, during, and after for best results. Your next workout depends on it. Dehydration can affect performance, motivation, and energy.

2) A recovery shake will do a body good!

A balanced meal of 2:1 carbs protein ratio works for many. Replenish to increase protein synthesis and restore glycogen stores. Your workout is not complete until you have consumed your recovery calories.

3)Get plenty of sleep!

Get forty winks mid-afternoon if you can squeeze it into your schedule. Call it a nap, siesta or a riposo. “A small study conducted by the Stanford University Sleep Disorders Clinic and Research Laboratory followed a group of athletes over a three-week period. They did nothing different but increase their sleep and saw marked improvements in performance, including faster sprint times, longer endurance, lower heart rate, and an overall better workout” (Mahr, “How Sleep Affects Your Workout”). What if you can’t sleep? See tip #4.

4) Meditate daily with yoga.

Incorporating some yoga and mind bodywork is complementary to any regimented workout routine. It is good for the natural flexibility of the mind and body.


“Tight muscles that keep joints out of their natural and functional positions create accelerated wear and tear by inducing faulty movement patterns and joint motion” (Barlow et al., 2002; Borstad, 2006; Clark et al., 2008; Gross et al., 1993).


The right kind of yoga is perfect to help release all the fight or flight hormones racing around in your body, and quiet your monkey mind. Try our yoga class for sleep here.

Watch for this blog next month: Who needs recovery or a taper down week from training?

New Year, New Recipes!

Let’s make it gluten free while we spill the tea! 🍵

Doesn’t this Gluten Free Blueberry Cake look delish?! With the dark days of January, why not whip this cake up and share with friends and family, guilt-free. Don’t forget your tea 😉

As a health coach, I often recommend that my clients try one new recipe per week. If one new recipe per week seems daunting, at least try one new recipe per month. Food should be healthy, interesting, enjoyable, and fun.

However, gluten-free is not for everyone. Celiac disease and non-celiac sensitivity in people require a gluten-free diet. Always eat a healthy, balanced diet based on your invidual dietary needs. Trade the coconut flour for whole wheat/oat flour if you prefer!

Here is the recipe from the Today Show.

Ingredients

  • 4 eggs
  • 1/2 cup organic raw honey
  • 1 teaspoon pure vanilla extract
  • 1 cup gluten-free old-fashioned rolled oats
  • 1/2 cup (packed) almond flour
  • 2 tablespoons coconut flour
  • 1 teaspoon baking soda
  • 1/2 cup fresh blueberries

Preparation

To bake in the oven:

1. Preheat the oven to 350 degrees. Liberally coat a 6-cup bundt or tube pan with coconut oil spray.

2. Add in all the ingredients except the blueberries to a high-powered blender and blend on high until smooth. Gently stir in the blueberries by hand.

3. Pour the batter into the prepared pan.

4. Bake for 22 minutes, or until a toothpick inserted in the center of the cake comes out clean.

5. Let the cake cool for 5 minutes before turning it out onto a cake stand. After the cake cools completely, you can then cut it into slices. 

To bake in a pressure cooker:

1. Pour the batter into the prepared pan and cover with foil. Pour about 1 cup of water into the pressure cooker. Put the cake pan on the trivet and gently lower it into the cooker.

2. Place the lid on the cooker and set the vent valve to the SEALING position. Using the display panel, select the MANUAL, PRESSURE COOK function, high pressure and use the +/- buttons until the display reads 30 minutes.

3. When the cooking time is up, perform a quick release by moving the pressure knob from the SEALING to the VENTING position. Using caution, open the cooker and lift the cake pan out. Let the cake cool for 5 minutes and remove the foil before turning it out onto a cake stand.

Reprinted with permission from “Instant Loss” by Brittany Williams.


Celebrate a Healthy NEW YEAR!

It’s almost time to start and celebrate the new year! It’s about transitioning to another day, week, and year of living your best life.


Invest in your future and customize your goals and workouts to match. Do it with little lifestyle changes or life hacks!


As we transition into a NEW YEAR follow your intuition and make healthy choices for yourself. As we put away the thoughtful and lovely Christmas gifts received from others, let’s not forget the real gifts in life cost nothing. 


Take time to celebrate good health, family, and friendships. Celebrate that you have free will, resources, and time to work out. When you hit the workouts, celebrate! As you toast the new year, take a minute and turn your attention inwards to observe and acknowledge the facts of your life which you are grateful for.


I unwrapped a few goodies that would be the perfect addition to your gym bag, home gym, or kitchen.


I found a kitchen essential if you use cooking oils! Macros are a fact of life and when you can get them right, you will live the dream. Dropping weight is something that takes lots of little lifestyle changes over time. Skip the starvation-cleanse-with-hours-of-cardio this year. 

It looks just like any spray bottle right? Well, the spray pattern is what makes this a macro counters dream. It controls the number of calories you are using with your favorite oils. Click here. Having a hard time getting your diet macros right and in line with your health and fitness goals? Hire a pro and get a customized plan in place.


As some of you know, I have been working through a shoulder injury and this vibrating foam roller arrived at just the right time. I already notice a difference in the inflammation and mobility. I spend 10 minutes each night rolling out the thoracic spine, and shoulders. Not sure how to use a foam roller? Sign up for a session or two here.


Celebrate your body and your ability to move! Happy 2019! 


Yours In Health and Fitness,

Kathy Dolan

Wool Dryer Balls! Have you tried them?

So as we were sitting around after our Thanksgiving dinner, the topic of “best things to get at the dollar store” came up. And my son mentioned that the best thing he liked buying at the dollar store was dryer sheets.

This was my inspiration to finally get this topic on my blog.

I have never been a great fan of strong scents and most dryer softeners are crazzzzy strong.  I know, I know, the fragrance is associated with cleanliness.

First, let me say as far as the FDA stands, they are generally “recognized as safe.’’ However, so is your Red Bull or BANG. That said, I am a big advocate for living a mostly healthy and environmentally friendly lifestyle. Besides being so picky with the fragrance that I choose to enter my body, the main reason I choose to use wool dryer balls or nothing at all is because of the many  harmful chemicals such as:

-BPA

-Benzyl Acetate

-Benzyl Alcohol

-Ethyl Acetate

-Limonene

-Linalool

-Phthalates

-QUATS (quaternary ammonium compounds) which is linked to asthma.

-Stearic acid

Health problems ranging from a headache, lightheadedness, asthma, and fatigue, to serious organ and central nervous system damage, and even cancer.

Still not convinced?

To all my Fit Family, with 90% of our laundry being workout wear, fabric softener and dryer sheets shouldn’t be used with athletic sportswear, spandex & nylon garments.

With all that Stearic acid coating your lulus you are disabling the wicking capabilities.

A big price to pay for already big priced items!

Alternatives:

-Try using baking soda in the wash cycle to soften clothes

-Add a quarter cup of white vinegar (does the dollar store carry vinegar and baking soda??).

-Wool dryer balls are my pick! These little gems are natural, chemical-free and inexpensive. Like your costly dryer sheets, they eliminate static, cut down the drying time by 8-10 minutes, soften clothes, and help to heat the dryer faster.

To use, put in 3-6 wool balls in the dryer with one drop of a doTERRA essential oil (you can purchase oils here) of your choice on each ball (I like to use grapefruit or lavender). Clothes come out with a great, natural scent and no static cling. You can purchase wool dryer balls here.

Healthy Brussels Sprouts Salad

Happy  November Fit Fam.

Ready, set, go! Busy is an understatement of our holiday schedule! Late last night my daughter tells me “it’s dress in your favorite decade tomorrow. “  I know all you moms out there have been there.

Soooo, I thought I would share a yummy, fast and easy recipe this morning. With the holiday season upon us, I need to do my part to keep my clients, family, and my crazy busy self, healthy!

Check out and try this immune-boosting salad with seasonal veggies. It was a hit at our Halloween Potluck and I’m sure it will be a hit at your next gathering.

Fill up on this great salad!

Addictive Brussels Sprouts Salad

24 Brussels sprouts, shredded 

1/2 cup Parmigiano-Reggiano, finely grated 

1 cup toasted walnuts, in pieces 

9 tablespoons extra virgin olive oil 

3 tablespoons apple cider vinegar 

2 teaspoons Dijon mustard 

salt & pepper serves 8

Shred the Brussels sprouts in a food processor, mandolin or chop with a knife! Toss the sprouts in a bowl, top with toasted walnuts & grated cheese. In a small jar, add the olive oil, apple cider vinegar, and mustard with a sprinkle of salt & pepper. Put a lid on the jar and shake it up! Pour the dressing over the salad and stir thoroughly! This deliciousness is best served immediately, although leftovers the next day and it still holds up well!

Brussels sprouts are loaded with nutrients, vitamin K, vitamin C, and fiber. Part of the cruciferous vegetable family, Brussel sprouts include the powerful antioxidant kaempferol, that promotes heart health and may reduce cancer growth, decrease inflammation. 

Not getting enough protein? Scary!

Hey Fit & Fabs! Scary is not getting enough protein after your muscle-building weight training. Scary is putting in all that sweat and hard work and not getting muscle popping results. Are you working out and still not seeing the muscle tone you desire?! You could be protein deficient.
Read ON!
 7 Reasons Why You’re Not Seeing Results!
1.) Not getting enough protein. Protein is the building block for muscles; if you’re not getting enough of it, you will not increase muscle mass and you may lose your hair. Scary!
2.) Not sleeping enough. During sleep, deep sleep, the body is able to repair and rebuild the muscle fibers that are broken down during exercise. Sleep is a building block for muscle. 
3.) Consuming too much alcohol.
4.) Not increasing weight and reps, ever.
5.) Skipping workouts and not making them up. 
6.) Lack of muscle confusion (aka doing the same thing over and over).
7.) Lack of a progressive planned periodzation program.
Stop wondering around the gym aimlessly and hire a Fitness Pro to help you achieve the body you dream of and build the muscle you’re lacking.  It’s really not scary. It’s science. You can do it!  

Check out this article by the New York Times!

-Kathy Dolan 

Kathy Dolan, ACE Fitness Pro, Health Coach, Personal Trainer, Yoga Instructor, is a self-employed business owner. You will find her teaching and training on the Class It Up Virtual Studio and writing health and fitness programs for clients of all ages. She enjoys spending time with her three kids whether it’s in the mountains or on the seashore. 
 
© Copyright Kathy Dolan Fitness, 2018

Unsupportive Family & Friends: How to Deal

When a client comes to me, ready to make big changes in their life, so many times they are met with a complete lack of support from friends and sadly, even their very own family members. This can be heartbreaking and hurtful. Live your truth and stay on the path. Put your energy into the positive things. Take care of yourself. This can be one of the hardest things for some to deal with. Don’t back down, as your health, fitness and well-being matters. Living your best life with passion, goals, and dreams can spark jealousy, criticism, and fear in others. This is your life, your journey. You are not alone. Sometimes the ones closet to your heart can be really unkind. Get the support you deserve. Surround yourself with the people who support your growth and freely give you love and positivity.
My Experience:
I am one of seven children. I live furthest from the home base. Living in sunny California, I sometimes feel isolated from the everyday connections out in the Midwest with the family. I share the entrepreneurial drive with many of my siblings, yet I am the only one that is in the fitness and coaching field. Being a mom to three kids, you are constantly fighting with following your passion and being the best mom for your family. I have had resistance, negativity, “blocks,” and “unfollows,” even sabotages from exes. I’ve learned to grow from it and use the negativity to drive me in the direction of my goals. My philosophy is that if you can’t be supportive, please kindly leave the party.
How to Deal:
Keep your chin up, buttercup. When things get rough, grab that bar and start pulling for your life, your dreams, your goals. Pull really hard with all you’ve got. There have been times in my career where I am leading an exercise class and my body hurts, my heart hurts. But in the back of my mind, I am saying, “Thank God I am alive, thank God I am healthy.” Exercise has been my saving grace more times than I can count, and it has become an automated response to stress. When you’re starting to feel outward attacks from friends and family stacking up, and you can’t stop thinking about it, that’s a sign to go workout. In fact, exercise has been scientifically proven to boost the stress relief hormones, “If you exercise-especially right when the stress response is triggered-you burn off stress hormones just as nature intended, instead of letting them pile up” (Harvard Health Publishing. “Exercise Is an Effective Stress-Buster – Harvard Health.” Harvard Health Blog, www.health.harvard.edu/mind-and-mood/exercise-is-an-effective-stress-buster). I even apply this method with my kids. They know me well enough that when I say, “We’ll talk about this after I workout,” to let me. It’s always a better outcome when you hit the pause button. This can be applied to all areas in life whether it’s your marriage, workplace, kids, or any relationship for that matter. As your body moves, whether it’s dancing, yoga, running, walking, weights, kickboxing, or swimming, it will allow you to clear space in your mind to pray and meditate.
Drop to your knees, pray, and call one of your SUPPORTIVE friends or family members, There are plenty of people out there that support you, so draw towards them in a time of need. They know you best and can give you good advice and perspective. These people in life are your squad, the bond is authentic. You can’t do this alone.
You’ve exercised, you’ve prayed, you’ve called your best friend, and yet when you lay your head on that pillow, your mind is still racing a mile a minute. When things get this overwhelming, go write everything in a journal. Get the pen to the paper and write down every thought, every emotion, good, bad or ugly. Think of it as detoxing on paper. Sometimes the answers may come, sometimes they won’t, but make an action plan. Ask for God’s help, and get some rest, sleeping beauty. You got some ass-kicking to do tomorrow.
-Kathy Dolan
Kathy Dolan, ACE Fitness Pro, Health Coach, Personal Trainer, Yoga Instructor, is a self-employed business owner. You will find her teaching and training on the Class It Up Virtual Studio and writing health and fitness programs for clients of all ages. She enjoys spending time with her three kids whether it’s in the mountains or on the seashore. 
 
© Copyright Kathy Dolan Fitness, 2018