Category: Mental Health (Page 2 of 3)

Mental Performance with Jen Borovica

January 26, 2021 / Chris Brown / 0 Comments

In episode 75, Jill and Chris talk with Jen Brovoica about mental performance, triathlons, and overcoming trauma.

Jennifer Borovica is a three-time Ironman finisher and an avid triathlete. She coaches triathletes and specializes in mental performance coaching.

She is a Licensed Independent Social Worker (LISW) in the State of Ohio. She currently runs her own private practice, called RebelRising Wellness where she does individual therapy and has created a sober active community for women in recovery.

Jen is a member of the Applied Association of Sport Psychology (AASP) and is working towards obtaining a Mental Performance Consultant Certification (CMPC) through AASP.

During the podcast we discuss:

How to find a sport community group of runners or bike riders
How her group helped her to make changes in her life
Why the nervous system can get “hijacked”
The effect of mini traumas on ability to be calm
The window of tolerance between hyper aroused, and hypo aroused.
How to control anxiety and deal with difficult feelings
Using power words and incorporating a mantra to manage emotions

She shares her story of overcoming trauma and addiction, learning how to deal with difficult feelings, and gaining strong mental skills to be able to perform.

With her mental performance coaching, she works with athletes on these topics:

Mindfullness
Mental toughness
Mental imagery
Mental rehearsal
Positive mental attitude
Positive Self Talk
Motivation
Goals & commitment
Concentration & focus
Managing emotions

For more information about Jen Borovica, check out these links:
RebelRising Wellness
AJ Baucco Coaching

Planning for a GREAT 2021

January 2, 2021 / Chris Brown / 1 Comment

My first post of 2020 was full of hope and optimism. WhileI believe this first post of 2021 will help me in planning for a great 2021, I realize that I will temper my hope, enthusiasm and optimism. I have a pivoted my perspective due to the pandemic.

For the majority of 2020 I have been dealing with a “new normal” during the pandemic and I adjusted my life accordingly. Intensified family situations have increased stress. Through all this I learned how my sense of community and loose ties make such a difference in my day to day mental attitude.

Last year my 3 words were declutter, habit and grateful. I regrouped around March 15 and many times just tried to just focus on building mental resilience. I really worked on improving and activating my parasympathetic nervous system with 4-7-8 breathing, yoga nidra and meditation.

As you can see by the photo, my regular exercise – as tracked by my FitBit activity minutes – took a nose dive. My daily activity during the prior four years ranged in the high 70’s/low 80’s for daily minutes. My pandemic year of 2020 dropped to a mere 50 minutes per day. Not exercise, just active minutes.

I feel that the biggest difference was not going to the gym. I used to average 4 or 5 days a week there. Other things contributed, for example, my dog passed away this past year. My usual walking trails became less appealing. My usual bike riding went from 2 or 3 rides a week to just one – a twenty two mile ride that stopped when the weather got nasty.

My goal this year… get activity minutes average back up to high 70’s low 80’s. Definitely one of my 3 words this year will be activity!

While I am planning for a great 2021, stay tuned to my next post for my action plan. This is the where the rubber meets the road and I’m still working this out! I’m going to review the 3 stages of a habit (cue, action, reward) as well as my basics and baby steps plans. I am determined to make fit & strong an important part of 2021.

My 3 words for 2021: activity, fit, strong!

Thinking about New Year Goals

December 28, 2020 / Chris Brown / 0 Comments

I am considering my plan for next year and thinking about making some new year goals. I guess it’s that time of year for many to do New Year goals, resolutions or making a plan.

With such a challenging year filled with struggles and new normals, I can only imagine that everyone is looking for better days. I know that thinking about making a change sometimes proceeds a change, but being committed makes the difference.

I’m reading a book called “Innercise” which is the opposite of exercise. It’s about interior thoughts, your mental game, not the physical, outward motions. I heard about it on a podcast that I often listen to called Marathon Training Academy.

The author, John Assaraf, asks a most important question about commitment vs interest. “Are you committed or just interested?” It is such a valid point. If you’re interested in something – or in my case just thinking about something – you’ll continue to come up with every reason and excuse not to do it. The author describes it as rationalizing or “Rational Lies” which is where I think I’m standing at the moment.

On one of our podcasts, we explained to our guest that we named out community Becoming Elli because we wanted to become fit and strong. The guest, Christine Phillips was talking about the power of affirmations and gently explained that the brain doesn’t click in with trying or becoming. You either do it or you don’t. Just trying isn’t enough.

I believe that is the root of the big question “Are you interested in achieving your goals or are you committed?”

Have you ever struggled with making a commitment? It’s odd that I can know things intellectually, but still not be able to overcome a stuck feeling. I’m taking a few baby steps this morning to get moving in the right direction and get unstuck.

Do you ever get stuck? How do you overcome your inertia?

Are We Ever Happy with Ourselves?

October 22, 2020 / Jill McCauslin / 0 Comments

Are we every happy with ourselves? This is the question I asked myself recently.

Dreaming

The other night I dreamt that I was going to attend someone’s wedding. I’m not sure who was getting married but I realized that this person was a former co-worker. In my dream, I realized that a different former co-worker who I did not get along with was also going to be at the wedding. In my sleep, I immediately thought, “What am I going to wear? I have to look my best if he’s going to be there.”

What? Even in my sleep, I’m worrying about how others perceive me and my appearance? Wow. That was amazing to me. Actually, it’s rather depressing.

Doctor Visit

Right around the same time as that dream, I had an appointment with my doctor. We were discussing different preventative tests I should have and in response to a question, she said, “well, you’re a woman of healthy weight so I don’t think that’s an issue.” I actually had a moment of shock when she said I was a healthy weight. I always expect to be told that I’m over weight.

I was pleased but surprised by her comment.

Are We Ever Happy with Ourselves?

That’s the question, isn’t it? What does it take to be satisfied with how we look? I don’t know why but I would think this should be something we outgrow but I guess it isn’t.

Chris and I talked about this quite a while ago in podcast episode 14, Getting Past Negative Voices Women Over 50 Podcast. I think that I should go listen to what I had to say then. Maybe it’s time for Chris and I to talk about this again in an upcoming episode.

What about you? Do thing pops up that surprise you? What makes those self-critical ideas come into your head? Let me know because I think it’s something many of us struggle with on a regular basis.

The Path to Fitness is Often Twisty & Bumpy

July 6, 2020 / Chris Brown / 0 Comments

My path to fitness is rarely straight, easy or simple.

It is complicated.

Twisty and Bumpy. Winding, with detours. Fall. Bounce back. Look for new options.

When Jill and I ask our podcast guests, “How do you define fit?” They usually answer with something that combines mental and physical fitness. In our podcast and our private Facebook group/community, we talk about both.

Life has ups and downs. COVID-19 has been a real adjustment for me. Most of my go-to support systems have changed. Grief is always hard, but made harder during a pandemic. Celebrations are also harder. Just everyday life requires thinking about the steps to keep safe, healthy and strong.

I’ve only been riding my bike about once a week, but it’s become a huge help to my mental fitness. I think good friends make all the difference.

While I continue to do some strength training at home, getting outside and seeing other people – even from a distance – has made a huge difference to me.

This past week I had the opportunity to take a socially distanced walk with my dear friend Jill. Very good for the soul.

This photo is of one of the places I really love in the 22 mile loop hike bike trail I love to ride. It reminds me that the path isn’t straight or downhill or even always clear (although this photo is ha ha.)

Keeping going. Getting back on the horse (or bike.) Making an effort. Each day I can do something that will support my commitment to being fit and strong — both mentally and physically.

Today I am reminding myself that I am strong and I can do hard things… even when the path to fitness is twisty and bumpy.

What’s your mantra for today? Does your path take a U-turn when you’re not expecting it? Let me know by leaving a message below or a voice mail at 330-970-6662. Looking forward to hearing from you!

What’s the New Normal? Coming to Terms with Staying at Home

May 14, 2020 / Jill McCauslin / 0 Comments

I’ve been mulling over this question: what’s the new normal? Everything I read or listen to seems to be related to staying at home, avoiding contact with others, quarantining ourselves, and trying to not get sick. It’s difficult to think about other things. However, we just learned that killer wasps have entered the country and the coming hurricane season is predicted to be a rough one. Wow, it’s hard to know what to think or do these days. It’s overwhelming.

Marketing

Have you noticed that commercials have all gone to this sentimental but serious tone as they try to sell you a new car or new windows for your house? It would almost be funny if it weren’t so sad. We’re here for you and we’ll help you buy replacement windows.

On the other hand, I saw that Kia has donated $1 million to help homeless youth. Since that demographic is not in the market to buy a new car, I applaud them for their generosity. That speaks more to me about their intentions of being there for us than a commercial telling me I can buy a new car from people who care.

Returning to Nature

Today I went for a run. It was a beautiful spring day with blue skies and warm temperature. Hoping to enjoy the gorgeous weather, I went to part of the local bike and hike trail that I expected to be less crowded. That ended up being accurate though there were a lot of bicyclists out. It was good to be able to be outside and not have to think about the news. Of course, there were those moments of passing people or having bikes pass me. Some people wore masks and others did not. What I realized is that even being outside and trying to just enjoy nature, it was impossible to forget what we’re dealing with.

What’s the New Normal?

I’m not sure that I have a real point here. It seems that businesses are trying to figure out how to market to us during a pandemic without seeming to be too crass and we’re all trying to figure out how to live our lives without too much difficulty. I’m not sure if this will ever become the “new normal” so that we don’t even think about passing people who either are or aren’t wearing masks.

What I do know is that we need some things to occupy our minds besides viruses, wasps, hurricanes, and crime. Any suggestions? I’m open for new ideas. It would be even better if the new thing was not increasing our worries.

Hiking through the Woods Mindfully

May 4, 2020 / Chris Brown / 1 Comment

Hiking through the woods is an enjoyable way to spend a spring afternoon. Yesterday was one of those special spring hikes.

I tried to stay in the moment and had a good time checking out all the signs of spring. It felt almost like a scavenger hunt: Moss, check. Mud, check. Ferns, mushrooms, ravine. Check, check, check.

Hiking in the woods definitely reminds me of when I was a kid because when I was young, this was a constant activity in the spring.

I didn’t get a photo of the deer that I saw. In fact, I didn’t even think of it, just enjoyed the moment. It felt really good to be out in the sun crunching over hills and along the trail. Social distancing is easy when you’re in the woods. It doesn’t as feel weird as trying to stay 6 feet apart while talking in someone’s driveway or in a parking lot at the grocery store.

Doing something you love really doesn’t feel like exercise. Yesterday, without even realizing it, I hit all my FitBit goals of the day. More importantly, after focusing on the woods and hiking along the trail, my mind got back into its normal, happy place. Besides the fresh air and sunshine, I think it was the mindfulness. Staying in the moment really helps to flush out the feelings of isolation that have been haunting me lately.

Gotta love the joys of nature!

How about you? What have you been doing to find enjoyable ways of getting exercise? Leave a message below, send an email to chris@becomingelli.com or a voice mail at 330-970-6662.

Mid January Re-Focus

January 21, 2020 / Chris Brown / 2 Comments

There is a certain day in January that recognized as the day most people quit their resolutions. I think I might have hit that earlier than normal.

It’s been a weird start of the new year:

I had taken a flu shot, but still “caught” a bit of something.
I participated in an awesome healthy living / self care / meditation / yoga workshop, but ended up having back spasms on the way home. From driving??? Not sure. It took a couple of days with hot rice bags and stretches to get the kinks out.
Signed up for a “biggest loser” challenge at the gym. And in 2 weeks, somehow I’ve gained 2.4 pounds. (Honestly, I think it is salt and timing.)
Snow fall the last few days have resulted in more steps than the earlier weeks as I cleared the driveway, but has left me with cabin fever.

How I’m refocusing to get my head out of the funk:

I am replaying the most recent podcast episode about fighting processed food addictions. Wow. This one is hard to ignore!
Feeling discouraged, I did a “quick” summary of 2019 doctor visits and tests. (30 for my mom, 6 for my dad and 4 for me.) No wonder I’m feeling my focus has shifted.
Improving my workouts, circuit training, spinning, and light jogging. It’s easier now that I feel like I kicked that bug I caught.
Re looking at my words: Grateful/Habit Cue/Declutter
Entering and tracking my food in MyFitnessPal

Not the healthiest lunch when processed wrap and processed cheese meets tomato with oregano. Tomorrow will be better.

How are you getting back on track on your 2020 plans this January? Maybe you never got derailed – so how do you stay on track? Leave me a message by voice at 330-970-6662 or email chris@becomingelli.com. Thanks! I can use the encouragement.

Winter Weather Walks

December 15, 2019 / Chris Brown / 0 Comments

Even on the cold overcast days of winter, I love to get outside and experience nature to destress. Those winter weather walks are a treasure.

Taking my dog Lady for a walk around a nearby lake, listening to her panting on the trail, watching her ears perk up when she spies a squirrel ahead – those are all simple joys.

Sometimes exercise becomes too much measurement and intensity. Getting prepared for the upcoming holidays and travel can be a bit stressful. After a particularly intense week, a walk around an outdoor trail is just the ticket.

It definitely makes me enjoy the intense days more.

How about you? What do you do to destress during the holidays?

Nita Sweeney Depression Hates a Moving Target Podcast 42

Depression Hates a Moving Target with Author Nita Sweeney

September 24, 2019 / Jill McCauslin / 0 Comments

Episode 42 Depression Hates a Moving Target with Author Nita Sweeney

In episode 42, Chris and Jill talk to Nita Sweeney, the author of Depression Hates a Moving Target: How Running with My Dog Brought Me Back from the Brink. Nita Sweeney is a writer and runner who lives in Columbus, Ohio. Her memoir was published this year and an audio version was recently released. In it, Nita describes her transition into a runner and how she overcame both physical and emotional obstacles.

Nita earned a journalism degree from The E.W. Scripps School of Journalism at Ohio University, a law degree from The Ohio State University, and an M.F.A. in Creative Writing from Goddard College.

A product of best-selling author Natalie Goldberg’s “writing practice” method, Nita has taught writing for nearly 20 years and is a member of the National Association of Memoir Writers and the Ohio Writers Guild.

Nita started out running for 30 seconds at a time using a kitchen timer. Through training and having supportive family, friends, and running communities, she has become a true runner. She has run three marathons, 27 half marathons and over 80 other races. Her memoir describes how she became a runner and able to participate in all of these races.

Chris and Jill’s conversation with Nita included:

How Nita took up running
How it improved her mental health
Dealing with pain and injury
Being a slow runner
Meditation
The value of communities for running
What kind of shoes she likes

Nita’s memoir is available at the various online book stores and your local bookstore. Nita says she loves seeing the waiting list for her book at her library system.

Links

Nita Sweeney

Chi Running

Twitter: https://twitter.com/nitasweeney/

Facebook: https://facebook.com/nitasweeneyauthor/

LinkedIn: https://linkedin.com/in/nitasweeney/

Pinterest: https://pinterest.com/nitasweeney/

Instagram: https://instagram.com/nitasweeney/