The COVID-19 crisis has radically changed our lives. Just a few months ago, we had no idea our 'world' would be confined to our homes and social distancing would be a think.
This crisis is a powerful reminder of how important freedom is - and how much we need human connection!
While fear and anxiety of the uncertain future is normal and warranted, remember that you are not alone and we are all impacted in one way or another.
So, it's important to remember:
Everything can be taken from a man but one thing: the last of the human freedoms - to choose one's attitude in any given set of circumstances, to choose one's own way. Viktor E. Frankl
This is the challenge each of us must rise to! If we're going to be stuck at home, we may as well make the most of it.
1) Explore your Life Vision
Rather than watching endless news streams, you can choose to focus on a bigger picture - your future. What do you want from the rest of your life? What would you be disappointed you did NOT do? Where do you envision yourself in 10 years?
Having a clear vision of how you want your life to be is a powerful motivator. A vision helps us work towards our goals, take action and make change. Soon, we'll all be super-busy again - and a vision might be just what you need stay focused!
Here are 5 questions to ponder or journal around to go deeper:
TIP: Remember to think possibility not probability! Don't limit yourself and your ideas because you don't believe something is likely. Instead believe it's possible - and even if you don't get all the way there, you may get close - or even find something better along the way!
In health coaching, one of the first things we do is create a vision for how you’d like to live your best life. It can be a very powerful moment and is profoundly motivating. If you’ve ever thought about what it might be like to have a health coach, reach out and let’s set up a free “discovery session”.
2) Start a Journal
If you've always wanted to journal, now is a good time to start. More than just keeping a record of your day, a journal can help you explore and sift through your feelings and experiences and learn from them. It's a great way to get to know you and to record some of the emotions you are experiencing throughout this challenging time.
It's great to choose a beautiful notebook, but the most important thing is to just get started. Here are some prompts to get started with:
You may find this How to Journal article from the IAJW (International Association for Journal Writing) helpful to get you started.
Some people prefer to journal with a daily prompt. You might like The 5 Minute Journal to help you out. It’s like “guided journaling”!
3) Build Your Physical Strength, Fitness Level or Flexibility
Building your physical strength is powerful and health-boosting! Not only is physical strength and flexibility life-affirming and good for our health, but feeling more physically powerful actually helps us feel more empowered and less helpless in life too. And don’t we all want to be sturdier humans?
Add some physical activity into your schedule - as little as 15 minutes daily.
There are many options to boost your physical strength and health. Here are some ideas:
REMEMBER: BEing stronger = FEELING stronger and more in control! And building your PHYSICAL strength or fitness = REDUCED feelings of helplessness.
3) Learn with Non-Fiction Books
Use this time at home to educate yourself with non-fiction books. There is so much to be gained - like self-confidence, negotiation skills, health (sleep, nutrition), how to have difficult conversations and much more.
What keeps you up at night? There's probably a book about that! What do you wish you were better at? There's probably a book about that too!
Here are some book ideas to get you thinking:
4) Gain a New Skill with Online Learning
There are so many opportunities online to gain a new skill and they're growing by the day!
Grow your personal or creative skills or choose a new skill to learn and take back to work with online training providers like Coursera, Udemy or Creative Live.
If there's a skill you always wanted to learn, search for it. But be sure to read the course descriptions thoroughly, check reviews if there are any - and check money-back guarantees as you need to!
And with so many learning options at a number of different price points, there will be something out there just perfect for you. And there’s always YouTube!
I am loving some online cooking classes via America’s Test Kitchen. Now’s the time to hone those cooking skills to make good quality food that nurtures us physically, mentally and emotionally.
5) Begin a Meditation Practice
Meditation is a practice that has been proven scientifically to manage stress, give us peace, help us be more creative and be happier (for starters). It's extremely beneficial and allows us to be just as we are, in the present moment, without judgement.
There is a lot to learn about meditation - and it's called a Meditation Practice for a reason. But it's also not as hard as it sounds. You can start with as little as 5 minutes a day - and it's good to build a routine, so you meditate at the same time every day. Get a book on "Meditation for Beginners" or go to Youtube or Google and search for "How to Meditate". Another good place to start is "Metta" or "Loving Kindness" meditation. Again, search online and you'll have lots of options to choose from.
I love using a guided meditation and my favorite app is called Ten Percent Happier. Before each guided meditation, they offer a brief 2-3 minute learning session that helps in understanding a concept. You learn as you go!
They are also offering 3 free months in light of all the uncertainty and anxiety around the coronavirus. Use this link for the promo code: 3 Months free with 10% Happier
I also love everything Nick Wignall puts out and he has a great article on mindfulness. Check it out here.
6) Send "Real" Snail Mail Letters or Cards
Go old-fashioned. Who doesn't love to receive a lovely card or handwritten letter in the post box! Rediscover the lost art of letter-writing and make someone's day.
Yes, you could send an email appreciating someone, and that's great. But imagine your recipient's face as they pick up that hand-written card in the mailbox.
Wondering what to say? Write from the heart! Here are some ideas to get started:
These are just a few ideas for you to try. What ideas do you have?
While we are certainly being challenged by the current situation, we also have a unique opportunity to find the good in this moment.
When we look back at the time spent in our homes juggling jobs, home-schooling, parenting, close quarters, isolation, boredom or fear about the future what do we want to see?
What can we say we did? How did we choose to be? There is opportunity all around us. Are we open to seeing it? Can we move through this time with strength, optimism and hope?
We are stronger and more creative than we even know. Trust in yourself to see the light and then shine on to help others see the way!
DATE: Paleo Nutrition Seminar August 17th
PLACE: CrossFit Xtra Mile in Fenton
Challenge dates: Monday Aug. 19 to Wednesday August 18
Limited to 15 participants.
Contact Leeny at Leenyhoff@gmail.com or 314-960-0696 to reserve your spot.
Payment options: Venmo, PayPal or Zelle
I'm excited to announce that I will be leading a 30-day Paleo nutrition and lifestyle challenge to set the "reset" button as we transition into fall. This challenge is an opportunity for enhanced learning and understanding of the things that positively affect health with the support and accountability of a group.
With a 30 day paleo reset, you will come to understand how you are unique in your response to different foods. The aim is to set a new "baseline of health" by focusing on whole, unprocessed foods and taking out foods that are known gut irritants, cause systemic inflammation and disrupt proper hormone signaling. We will enjoy nature's bounty of fruit, vegetables, nuts and seeds, healthy fats and quality proteins. We will also be leaving out sugar and alcohol for the duration of the challenge because we know that things don't always end well with those in the mix!
In addition to nutrition, we will also have a weekly focus on other important lifestyle factors such as:
Exercise and Recovery
Stress management practices including meditation, gratitude and deep breathing practices
Environmental factors that may be getting in the way of your best health
As a group, we will "design our space" and create a supportive yet challenging atmosphere needed for growth. A private facebook page will also be created to share recipes, discuss roadblocks and obstacles, answer questions and to cheer one another on.
What sets this challenge apart from past challenges is that we will also incorporate weekly group coaching sessions as well as individual 1:1 health coaching sessions to get your goals crystal clear and address any obstacles that get in your way. This added feature will add a unique 1:1 experience, so helpful in creating lasting behavior change.
CrossFit Level 1 certified since 2009
Precision Nutrition certified Level 1
ADAPT Functional Health Coach
MA - Clinical Psychology
BA - Biology
I am passionate about all things health and wellness. I've been coaching CrossFit classes since 2009 and have recently completed Kresser Institute's year long ADAPT functional health coaching program. I am armed with information to help you achieve your vision of health and wellness. Through experiential learning, personal experiments, goal setting and accountability, we will work together to create your roadmap to optimal health. And we will have fun doing it!
If you have any questions or to reserve your spot, please email me at Leenyhoff@gmail.com
I have been wanting to write this post for some time now, ever since I began this journey in the search for better, safer personal care products. As I continue to learn more about how unregulated the beauty industry is and how our health might be suffering, I want to educate as many people as I can about their choices, and the changes they can make that may have a huge impact on their future health.
My goal for this post is to do a "review of the literature" so to speak, and create a list of some of my favorite resources here. These are articles, podcasts, websites, books and videos that I share often and find compelling. It will be nice to have all of these in one place. There is a lot of meat on this bone so take your time taking it all in.
Safer Skincare for Everyone
As many of you know, I started working for a company called Beautycounter who's mission it is to "get safer skincare into the hands of everyone". Through their education and advocacy efforts, I realized I had been played for a fool by the beauty industry. Here I was, a trainer and nutrition enthusiast encouraging people to live healthier lives through good movement, nutrition, stress management and better sleep habits. Meanwhile I was using over 15 personal care products on my body (hey, I'm from Texas) before I even left the house and who knows how many hundreds of untested ingredients were having a toxicfest on all my body parts. In my effort to address the "pillars of health" that make the most positive impact on healthier living, I had erroneously overlooked a major pillar of good health which I'll call the "Decreasing Toxic Load" pillar.
What does this mean?
This "Detox Pillar" includes all the chemicals we are exposed to on the day to day. This could be the pesticides in our food or the pollutants in our air. Some toxins are so ubiquitous, we simply can't escape them. But as I am learning more about how rife with toxins our every day products are and how under regulated the personal care product industry is, I am realizing that we don't have to be a slave to our toxic products any longer. Even if our congressional leaders don't have the compassion or the cojones to do something about this very bipartisan, human health issue, we can empower ourselves with knowledge, ask questions, and demand better of the products we use on our skin, which is our biggest organ.
(picture courtesy of an article from MisscarriagePrevention.com which you should also check out!)
In looking to optimize health, we simply can't overlook the personal care products that we use Every. Single. Day. Stop for a second and start counting all the products you use in a day...specifically, when you take a shower, get out of the shower, do your hair, apply your makeup and brush your teeth. Heck, while we are counting, consider what your spouse and children use as well.
We are talking soap, shampoo, conditioner, body lotion, deodorant, perfume, the makeup you use (lots of items here), sunscreen, hair spray or other hair products, nail polish, and toothpaste to name a few. All of these have the potential for massive chemical interaction between products and all of this is absorbed by our skin. It's overwhelming to consider what is going on here, but brace yourself and get in the know. Your health just may depend on it.
Armed with information, people make better choices
Websites you should know
THE EWG SKIN DEEP DATABASE
So where does one start in their search for safer products? I would highly suggest you visit ewg.org and look at their Skin Deep Database which contains useful information on popular, common brands. You can search your item, and if it is listed, it will pop up with a description of each ingredient listed, what it does, and it's potential for harm to your health based on a ranking system. At that point, you can determine if this is a product you want to continue using based on the safety of its ingredients. If your product is NOT listed, you can create your own report by typing in the ingredients of your product and then based on those ingredients, you will get a better idea of its safety. They also have lists of EWG verified products that are safer alternatives in the event you want to switch something out.
CAMPAIGN FOR SAFE COSMETICS
"The Campaign for Safe Cosmetics coalition, a project of Breast Cancer Prevention Partners (formerly the Breast Cancer Fund), works to protect the health of consumers, workers and the environment through public education and engagement, corporate accountability and sustainability campaigns and legislative advocacy designed to eliminate dangerous chemicals linked to adverse health impacts from cosmetics and personal care products."
Beautycounter has also created safer, high performing products as their solution to the problem. All ingredients are rigorously screened and tested for safety on human health, and performance wise, I'd put them up against many of the "premium" brands you'd find at the department store. Check out some of their offerings HERE. Also, be sure to read about Beautycounter's dedication to education and advocacy which are integral to their safer skincare for everyone mission.
a podcast FOr your listening pleasure
One of my favorite podcasts is called The Living Experiment with Dallas Hartwig and Pilar Gerasimo. There is one episode in particular that I thought was fabulous. It is Episode no. 47 called Non Toxic Bodycare. In this episode, they talk about how the ingredients in your personal care products can negatively impact your health and which ingredients you should be wary of. You can listen to this podcast straight from your computer or from your favorite podcast platform on your phone. I like the app Stitcher because I can save my favorite podcasts to my "favorites" page so it's very easy for me to find the ones I listen to each week. This podcast is a great place to start when learning about why safer personal care products matter. On this particular show, you can see their "Resources" page and they have a remarkable list of articles and books listed. Some I will repost on this blog as well. And listen to their other podcasts as well. They both are very thoughtful when they speak and their voices are nice to listen to. That's important because some podcasters sound annoying and I can't listen to them. Plug in and go on a nice walk. You'll be surprised how fast the time goes as you get some sunshine, exercise and education all at the same time!
must read articles
The topic of clean beauty is becoming more relevant and it shows in the number of articles and blog posts that are being put out every day. The awareness of the problem is growing. If you need some bathroom reading, take a look at these amazing articles which are all compelling reads.
"Beauty Beware" by Courtney Helgoe of Experience Life Magazine (Dec. 2009)
This is one of the best articles I've read and Helgoe does an amazing job of methodically going through the different ingredients that are commonly used in our beauty products but have potential health risks that many are unaware of.
"What Poisons are in Your Body" - a New York Times Opinion piece by Nicholas Kristof
This article has lots of great information on toxic chemicals in our products AND a quiz!
"How Legislation Potentially Affects Harmful Chemicals in Your Beauty Products" -
by Amy Westervelt, Teen Vogue, (Nov 2017)
This is just a great overview of the limitations of supervision in the beauty industry and how little regulation there actually is.
"Cosmetics, Regulations, and the Public Health Understanding the Safety of Medical and Other Products" by Robert M. Califf MD, JAMA Internal Medicine (Aug 2017)
This is a great editorial by Dr. Califf, who served as F.D.A. chief under President Obama. A must read!
"For Cosmetics, Let the Buyer Beware" - Jane Brody, The New York Times (Aug, 2017)
"Study Underscores Need for Beauty Products Regulation. FDA under-regulates cosmetic, personal care products" - Dr. Nina Radcliff, The Washington Times (July 2017)
Another article on the lack of regulation in the industry and what you can do about it.
"How a Beauty Brand Raised an Army of 30,000 Political Activists" by Elizabeth Segran, Fast Company (March 2018) Last but not least, this powerful article outlines the advocacy effort by companies like Beautycounter who advocate for safer, more health protective laws for everyone.
One of my favorite books on this topic is called Not Just a Pretty Face by Stacy Malkan. You can find it on Amazon HERE.
"Not Just a Pretty Face delves deeply into the dark side of the beauty industry, and looks to hopeful solutions for a healthier future. This scathing investigation peels away less-than-lovely layers to expose an industry in dire need of an extreme makeover."
Videos for your viewing pleasure
We All Deserve Better - Beautycounter
The Ugly Truth About the Beauty Industry - The Nantucket Project with Gregg Renfrew
The Ugly Truth about the Cosmetics Industry - Fox News
The Today Show - Maria Shriver interviews Gregg Renfrew
BE AN ADVOCATE
Let your congressional leaders know you want change
If you would like to contact your legislators, you can text "betterbeauty" (all one word) to 52886. A prompt will show up asking for your name and email. Fill that out and it will create a "letter" from you to the congressional leaders in your state asking them to support the Personal Care Product Safety Act. Your action can make a big difference in the way your congressperson or senator may vote as they do pay attention to what their constituents' concerns are. Make a stand today!!
Want to know more about The Personal Care Product Safety Act? Below is an excerpt from the US Senate website that outlines what this bill might look like. It is definitely a starting place.
This bill would require the FDA to evaluate a minimum of five ingredients per year to determine their safety and appropriate use. The review process set forth in the bill would provide companies with clear guidance about whether ingredients should continue to be used and if so, what the concentration levels should be and whether consumer warnings are needed. For example, a chemical may be deemed inappropriate for use in children's products, or appropriate for professional application only.
BE THE CHANGE YOU WANT TO SEE IN THE WORLD
I hope this helps in giving you a deeper understanding of the issue we all face with our personal care products. You are not powerless as you do have choices. Become informed not only so you can choose better, but so you can help the ones you love. This is one pillar of health that you don't want to overlook.
Thanks for stopping by! Info here will help guide you on the path to better health. I'll share my passion about health, fitness, nutrition, and finding safer personal care products as well as cooking, gardening, and raising chickens. You want it, I got it. ~ Leeny