We all struggle. With our looks, our bodies, our mistakes, our lifestyles, our beliefs. 

We question our choices, what we're doing (or not doing), what we should be doing (or not doing), how we're eating, working out, who we're dating, or how we think. 

I can promise, I'm no different. I am just as hard on myself as you all are on yourselves. It is, unfortunately, human nature. We are our own worst critics. And we analyze every little thing we do. 

As you all know, I recently started doing more yoga and less CrossFit, along with acupuncture and reducing my stress levels. Well, with that being said, I made those changes, but I didn't change how I was eating. I didn't even think about it. 

So fast forward a few weeks and I'm not feeling very happy with myself. I feel as if I've lost some of my muscle tone...let's face it, I feel fat... or heavier than I would like to.  

It took talking to Nick and another friend of mine to realize what was going on. I went from working out 5 days a week to 4 days a week and then recently, only 3 days a week. I did my normal CrossFit workouts Monday, Wednesday, and Friday, and yoga on Tuesdays and Thursdays. And while I love yoga, it definitely hasn't been my normal workouts. 

Well, again, my eating habits didn't change. Which means I was eating a ton more calories than I was expending. 

Calories in was far greater than calories out. 

Simple. I was not working out like I used to. I shouldn't be eating like I used to. 

Yes, I struggle with how I look and how I feel too. Yes, I struggle with remembering to make changes in all aspects of my life. Change how you workout, change how you eat...whatever that looks like.

This is just a reminder that I am human too. Just as all us coaches are. We have our own health concerns and struggles too. 

And I am now remedying that. Lowering my calories and actually tracking what I eat. Yes, I'm guilty of not tracking. Not seeing exactly what I'm eating or how much. I just assumed that what had been working before was going to continue working. 

And we're all like that, right? We just assume that whatever had previously been working will continue to work...even if other things change.

And isn't that the definition of insanity? Doing the same thing over and over again and expecting different results? 

Well...I know that things have to change in order for me to feel more like myself. I have to start tracking my food, ensuring that I'm not overdoing it in one area while neglecting others. And I can't continue eating the way I used to when I was working out 5 days a week. 

So...here's to some changes. To loving myself exactly as I am. To forgiving myself. 

I can't wait to share my journey and how these small changes affect my body and my mind. I don't want to be unhappy with how I look anymore. 

Just as you all need accountability, so do I. So this post is for just that...accountability. 

Thank you for being a part of my journey! 

Have an amazing week! And think of your own life...do you need to make some changes too? I'm here to help! 

With love and wellness,
​Whitney

It's been a while since I've had to deal with this, but seeing this hit really close to home. 

It's so easy for people to judge what someone else is going through. To say, "They should do this," or "They should do that." But if you've never lived through it and you don't know the person or their situation, you have ZERO idea what they should do. And I can promise you, if you've never been through it, you have ZERO idea of what you'd do in the same position. 

I know I've been guilty of doing this too. We say, "If I were in that situation, I'd do XYZ..." But the truth is we have no idea what we would do. 

We aren't living in that person's life. We don't know the nitty gritty behind whatever is going on. We haven't lived the ins and outs of what's going on. And we certainly don't know the feelings involved.

The best thing we can do is to just be there for that person. For whatever it is they're going through. Don't pass judgment. Don't assume to know what's best for them. Don't try to "fix" it for them. Just be there. 

In 2017, when my life flipped upside down, that was the best thing people did for me. Most of them asked how they could be there for me, what they could do. They didn't presume to know what was best for me. They didn't try to fix it. They were just there. 

The hardest part was the people who reached out and said, "Let's get together. I can tell you exactly what to do (or should do) in this situation." 

Like...wow. Thank you for knowing exactly what you'd do in my life, without really knowing anything about me or the situation. 

It's very presumptuous and honestly, a major turn off. When you're supposed to be friends with someone, telling them what they "should" do in a horrible situation isn't exactly friend-like. 

I can promise you, 100%, that you have no idea what you'd do in any given situation until you are in it. I had no idea how I would react when my husband was arrested. First, I never imagined it would actually happen to me, so I hadn't even thought about it. Second, it's such a life altering thing to happen that you truly don't even see it coming. It blind sides you...knocks you on your butt. Completely and utterly. 

And that, my friend, takes time to work through. You don't wake up the next day and instantly know what you're going to do. It isn't an easy answer, despite the circumstances. It isn't something you just know...there are so many feelings and moments and things you have to work through. 

And again, the best thing to do is to be there for the person...for your friend. Let them work through their feelings. Through the craziness that follows a life altering event. Let them decide what they will do...what they "should" do. 

The truth is they're the one who has to live with their decision. And until they're ready to make that decision, they won't. And you shouldn't judge them for that. 

Be there. Love them. Tell them how strong they are. How brave. How they'll get through this. And in the end, it will all work out. 

So let's love one another. Stop being so judgmental. Stop being so hard on one another. Let's just be there and support each other and remind each other that we aren't alone. 

I hope all have a beautiful week! 

With love and wellness,
​Whitney

As much as we all hate to admit it and hate to talk about it, we are all aging. Every day, we get older and changes are happening in our bodies and minds. There are things we can do now and as we age to help with that process. Yes, you can work to get better as you age! 

Karen Weeks is a perfect example of this! She is my guest blogger this week, and I'm excited to welcome her to my page. Her post is related to seniors, but I think it relates to everyone. We can all start now to help with the aging process. 

Here's a little about Karen: 

After retirement, I was bored and struggled to find a new sense of purpose. So, I decided to learn a new skill. I took a computer course and learned how to build my own website. Now, I try new things all the time. I believe nothing is off limits to seniors, and I want to spread the word!

​You can learn more about her at her website, https://elderwellness.net​. 

And here's what she has to say about your golden years: 

Take Your Well-Being Into Your Own Hands in Your Golden Years
 
Prevention is the best medicine. That goes for everyone, but perhaps even more so for seniors.
The truth is that you’re at greater risk of a number of chronic illnesses that nobody wants to think about, including diabetes, cancer, and Alzheimer’s disease. However, you can boost your odds of a long and happy life by being proactive and taking health into your own hands.
 
It’s not complicated, just a matter of making changes to your everyday routine. If you’re ready to get started, here’s how to set off on the road to well-being in your golden years.
 
Find the Right Recipes
 
It’s important to cook meals that are rich in nutrients but low in calories as your metabolism has slowed down over the years. If you’re looking for suggestions, A Place for Mom has more than enough, covering breakfast, lunch, and dinner, with plenty of variety to keep those meals from getting monotonous. As you’ll see from the ingredients, fruits, veggies, and whole grains are the main players.
 
Change Up Your Exercise Routine
 
A healthy diet ensures you have enough energy for fitness, but that still leaves the question of what to do. Walking, swimming, or cycling can take care of cardio, though experts also recommend adding some strength training to your routine to increase muscle mass while enhancing balance and mobility.
 
Keep Your Mind Sharp
 
Your body isn’t alone in needing a workout; your brain does, too. Without exercising your mind, you may fall into what’s known as cognitive decline. Ways to work your brain include reading regularly and learning something new, such as taking up a new hobby.
 
Hang Out With Your Friends
 
That’s right. An active social life isn’t just fun; it’s crucial to staying in form mentally as well as physically. You may not notice, but some good conversation with the gang helps to reduce stress while also providing a sense of belonging and emotional support. That can add years to your life.
 
Don’t Hesitate to Meditate
 
And when it comes to scientific research, there’s a lot to back up claims that meditation does wonders for your mental health by reducing stress, but there’s more. Much more. The ancient Eastern practice also aids seniors in managing chronic pain while decreasing inflammation and enhancing circulation. It’ll also helps you sleep better.
 
Get to Sleep On Time
 
You need your sleep. In terms of hours, that’s about seven to nine per night, though it can be hard to get as seniors tend to wake up more often. The experts at Tuck recommend keeping your bedroom dark and cool to stay in dreamland, and taking a warm bath to drift off more quickly.
 
Modify Your Home
 
It’s important to make sure your home is a safe place to live in. If it doesn’t already have all the modifications you need, you should install them. Grab bars, outdoor ramps, anti-slip flooring, and ample lighting can help your home become more accessible. If you need assistance with any modifications, you should consider looking for an affordable handyman service. If you’re looking at a full remodel, this can cost considerably more. For example, homeowners spend an average of $17,507 for a kitchen remodel in Virginia Beach.
 
Employ Smart Technology
 
There are so many gadgets that can help keep you healthy and safe that it’s hard to keep track of them all. A few worth mentioning are programmable thermostats that lower the temperature automatically in the evening so you can get to sleep, smart doorbells that show who’s at the door (you can purchase these online for $99.99), or GPS shoe inserts that give your location. And don’t forget dispensers that dole out medication in the prescribed amount at the right time of day.
 
Choose the Right Coverage
 
Medicare provides a lot of choices, but some research is required before deciding which plan is right for you. You’ll find some help from the finance wizards at Kiplinger, who walk you through the procedure step by step, beginning with a needs assessment and ending with enrollment at the end of the year.
 
Now you’ve got all the bases covered when it comes to good health for your mind and body. By making a few changes, you’ll be well on your way to improving how you care for yourself during your golden years.
 
Image via Pixabay.



Thank you, Karen, for your words of wisdom! Make sure to check out her website and show her some love! 

I hope you have a beautiful week! 

With love and wellness,
​Whitney

We are a society that always wants more. More things. More money. More. More. More. 

We aren't satisfied with what we have. It is never enough. Or never good enough. 

And yes, striving for more isn't necessarily a bad thing. But when that's the only thing you focus on, you are perpetually unhappy. Because nothing is ever enough. 

You get what you want, but then you end up wanting more after that. It's a never-ending cycle of wanting more, not being happy with what you have, and continually trying to get more and more and more. 

But when is enough, enough? When do we stop searching for more and just be happy in the moment? When are we happy with what we have? 

So many of us, myself included, focus on what we don't have. We can't be happy with where we are in life if we're constantly focused on what we don't have or where we aren't in life. 

Life is too short to be unhappy in life. To be unhappy with what you have. With where you are. 

So instead, let's make some changes with how we view things. With how we think. 

Focus on all the things you have in life. Be thankful for everything you have. Continue to count your blessings, each and every day. When you do that, you end up having more. 

And when you're striving for more, don't become so consumed in it that you become unhappy with your progress or where you currently are. Live in the moment. Enjoy the moment. Enjoy the progress. 

Stop living for that next moment. For the next big thing. Be happy with where you are and with what you have and you'll always have more. You'll notice things naturally gravitate towards you. And believe me...you want the good things to gravitate to you. 

Try it out. Change your thinking and your point of view for the next two weeks. Really focus on what you have, what you're grateful for, and truly be happy with where you are. Relish your progress. Be happy with your progress. It's such a better place to be. 

I hope you have a beautiful week. And learn to focus more on what you have.

With love and wellness,
​Whitney

Alright, gentlemen. If you aren't comfortable reading about those time of the month things, then I would suggest you stop reading now. Cuz I'm about to get up close and personal about my time of the month. 

If you've been following me for awhile, you know I recently started getting weekly acupuncture and doing more yoga to help lower my stress levels...I am a high anxiety, nervous nelly so I definitely need it. And probably should have been doing it a long time ago. But I like to learn things the hard way, so here I am.

I've known the benefits of acupuncture for awhile, and have done it before. But I never realized it could help with reproductive and fertility issues. My doctor, an amazing woman at EVMS, suggested acupuncture when Nick and I first met with her. And typical me, I kind of blew it off. I mean, how could acupuncture help me get and/or stay pregnant? 

Well, after my last miscarriage, I decided to do some of my own research and found an amazing book at the library (yes, those things still exist!). And while western medicine is phenomenal in what it can do, it isn't the end all, be all when it comes to the underlying problems going on in someone's body. 

For instance, when it comes to a woman's cycle, if something is wrong hormonally, trying to get pregnant using the typical fertility methods (IUI or IVF) may not work because that underlying issue hasn't been resolved.

I know when I was a teenager, I had very irregular cycles. I didn't get a period monthly and when I did, they were two weeks long, insanely heavy, and terrible cramping, to the point where the pain would almost knock me out. So I got on birth control to "regulate" my cycles. And yes, it did regulate me. But it didn't fix the underlying issue (my addiction to sugar, which royally messed with my hormones). 

Thirteen (or so) years later when I got off birth control, I was worried I would revert back to my terrible periods. It took me awhile to get back to a "normal" cycle, which also involved a sugar detox and changing my diet. After figuring that part out, I was like clock-work...every 28 days or so. It's crazy when you treat your body right how it works like it should! 

And now? Well, now I'm trying to get pregnant. And Nick and I have had all the blood work and genetics testing done. Everything looks good for both of us, but for my egg quality. I have eggs, I ovulate monthly...but I have low egg quality, which, unfortunately, typically results in chromosomal abnormalities and miscarriages. 

So...along comes acupuncture. From my doctor and my own research, it has been shown to help regulate a woman's reproductive cycle, including improving egg quality. 

I figured at this point, I've had three miscarriages and I've started making other changes in my life. May as well add this in too. I mean, what could it hurt? 

I started my acupuncture treatment June 8, a week and a half after my D&C. As of this past weekend, I've had four treatments. But let me just tell you about my body after only 3 sessions. 

First, my stress levels are significantly lower. And when I do get upset or anxious, I'm better able to manage how I react and how long I stay upset or anxious...let's just say it's a much shorter period of time than it used to be. 

Second, I started my period June 23, only about 3 1/2 weeks after my D&C. My normal cycles these days include one or two heavier flow days with cramping and some blood clots. So that's what I was expecting, especially after everything else my body had just been through. 

To say I was surprised as to what actually happened is an understatement. I had the easiest, least painful period I've ever had. Ever. In my whole life. Flow was gentle and easy all week, no blood clots, and the best part? NO CRAMPS! Not. Even. One. 

If I didn't believe in acupuncture and what it can do for you, I certainly do now. When I went back for my appointment this past Saturday, my acupuncturist said having my period so soon after the D&C is a testament to how healthy my body is (thank goodness!). And that an easy flow period with zero cramps means there's no stagnant blood! Everything is happening the way it's supposed to! Hallelujah!!! 

So we are one month down. Two more months to go before we are going to start trying again. This is because it takes three months for eggs to mature. And I want my eggs to be as mature as they can be!! 

I'm excited for taking control of my body and seeing and feeling the changes already. It's crazy how it all works, but I'm a firm believer in a combo of western and eastern (aka, Chinese) medicine. Again, you can't "force" your body to get pregnant or function properly if you don't treat the underlying issues causing said dysfunctions. 

I'm certainly not an expert in this, but I know enough to know it makes sense! I'd love to chat if you're having similar issues or don't know where else to turn. Sometimes knowing there's someone in your corner is just the thing you need. 

I hope you all have a beautiful week. Enjoy the 4th of July with friends and family. And be safe!! 

With love and wellness,
Whitney