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Women’s Health Goals for 2023: Consider Consistency and CrossFit

The new year is often accompanied by health-related resolutions. When it comes to your health goals, whatever they may be, professional trainers encourage consistency.

Ben Smith, winner of the Fittest Man on Earth title in 2015, advocates for consistency as a mainstay of physical health: “Consistency is the most important thing. It’s hard because you don’t see the results of that consistency right away. If you can consistently do something for even 15 minutes in the morning, it can add up over time.”
https://www.menshealth.com/fitness/a42189977/ben-smith-crossfit-workout-tips/

Smith also sings the praises of CrossFit, which is predicted to see a resurgence in the coming year of 2023. Their website explains that CrossFit is, “constantly varied functional movement at high intensity,” or, in broader terms, a high intensity workout using cardio, weight training and mobility work. CrossFit affiliates claim that their workouts, coupled with a healthy diet, can stave off the global rise of chronic disease, such as Type 2 diabetes.

More women are opting for CrossFit as their workout plan, as it promises both effective strength-building and, as 94% of 500 surveyed women report, a boost in confidence and empowerment. Building muscle does not only yield aesthetically-pleasing results, such as a “toned look,” but it also improves both cardiac and bone health. Women are four times more likely to develop osteoporosis than men, and strength training is proven to both slow bone loss and significantly increase bone density and strength.

Even if you have not yet started on your health plan for 2023, it is not too late. While it is clear that strength training yields optimal results, the best workout plan is the one that you will do consistently.

Why Reaching Out to Your Friends Matters

In the age of instant communication and non-stop interactions, it is easy to minimize the importance of reaching out to friends and family. Whether it is a call, a short text, or a simple email, it is almost always a welcome, significant, and meaningful gesture—for both the recipient and the initiator.

Research conducted by The American Psychological Association found that casual “check-ins” to the people in our various social networks mean a great deal more than we usually think.

“Even sending a brief message reaching out to check in on someone, just to say ‘Hi,’ that you are thinking of them, and to ask how they’re doing, can be appreciated more than people think.”
Peggy Liu, associate professor of business administration with the University of Pittsburgh Katz Graduate School of Business

According to the findings, the number of actual phone conversations people initiate these days is dramatically lower than in the past. Calling people is perceived to be an imposition on their time; it can feel less awkward to reach out via text or social media. But regardless of how we are creating the connection, the quick and effortless check-in is deemed meaningful, enjoyable, and important by those on the receiving end. While we might feel bad about interrupting someone’s day or taking away time from their other responsibilities, this research suggests that reaching out “just to say hi” is a powerful and important gesture.

As people, we are ingrained with the counterintuitive (and often destructive) assumption that our family and loved ones are not as interested in connection as we are, or as we’d like to be. Dr. Marisa Franco, psychologist, author, and University of Maryland assistant clinical professor, points to a “liking gap,” as the primary hindrance to most people’s communications.

Another reason people might keep themselves from calling or texting is the “beautiful mess effect.” We have a hard time inquiring about a friend or loved one for fear of having to show our own vulnerabilities and/ or being judged by that person.

To be functioning at our best, we need to be in a connected state. Just like you need to eat, like you need to drink, you need to be connected to be functioning well.

Dr. Marisa Franco

Another exploration of this issue, published in The American Journal of Geriatric Psychiatry, indicates that older adults link their sense of purpose directly to the positive social interactions they have on a regular basis.

With more and more Americans reporting a heightened sense of loneliness (contributing to what some are reporting as a loneliness crisis) made complicated — and intense — by pandemic-related regulations and habits, these studies underscore what we have likely known all along: a little bit (of connection) can go a long way (to easing someone else’s hardship). These two studies- and several others- draw attention to the need to connect with others each and every day. We all need to view our familial ties and friendships as critical pieces of our well-being. Even if/when making those connections seems like a burden or feels awkward, it needs to be a part of our self-care routine, just like eating healthy and exercising.

Being the Inspiration Our Kids Need Us to Be

As adults, we have the perspective and reference points necessary to identify strengths and skills in our children, our students, and those we mentor. We see their potential and we want them to succeed and thrive. Unfortunately, it is not always easy to inspire kids to dream big, reach for the stars, and achieve their goals.

They look to us for guidance when they fall; they rely on our help to conquer challenges and see beyond the barriers that stand in their way. Here are just a few ways to inspire young people to do great things from the outset.

Give them the Chance(s)

Kids have boundless imagination and copious creativity. What they need is an outlet to mobilize all their ideas and inventiveness. With enough safe opportunities to play and explore, kids will find their talents and interests. When given the chance to discover, experiment, and (even) fail, children learn about the world and what they are passionate about.

Show Support- Practice Praise

Not everything your kid will take on will interest you. You might find it hard to relate to, or even like, the sport or activity your child chooses. Either way, as their parent, you need to find a way to support the decisions and choices they have made. Your praise and validation give them courage, show your love, and foster closeness.

Giving your kid the space they need to be an individual- reinforced by your unmitigated support- gives them confidence and self-esteem which further inspire them to aspire and achieve greatness. Your son or daughter is more likely to perservere and beat down any obstacles when they know you support them; they won’t give up when things get hard because they know you are there for – and with- them.

Surround them with Positive Role Models

Children are bombarded with all sorts of input and influences. They take their queues from their peers and other role models. It is our job as parents to introduce the right people into their lives. Organizations and youth movements, like the Scouts of America, surround emerging men and women with fantastic role models and get them involved in doing good.

Just like adults, children are inspired by the things and the people they encounter each day. It is through the relationships they build and the bonds they make that they connect to things, ideals, and ideas, much bigger than themselves. Make sure that your child can foster healthy and helpful relationship in all their areas of interest. Let them learn about themselves by connecting to others.

Talk the Talk

Kids need to know they have our attention. When they are talking about their interests, focus on what they are saying, respond to their questions, and share their enthusiasm. Similarly, talk to your children about the things that inspired you to become the adult that you are. Share your successes and your hardships; show them that you, too, worked hard and achieved great things. Make sure they know that you are constantly learning, growing, and even struggling. You want your children to be inspired by the process, not only the results.

Inspiring your children starts from the very minute you become a parent. Young children are extremely receptive and impressionable, which is exactly the right time to motivate them to learn, search, and wonder. Set goals with your kids so that you can productively and positively push them toward achieving them. Every kid can do and be an infinite number of things. All they need is our love, guidance, and inspiration.

Winter Smart: Staying Warm & Safe

It’s cold outside and we are all just looking for ways to combat the chill. The New York City Fire Department, headquartered at New York City’s Brooklyn Commons, issued some safety tips for staying cozy and cautious this winter.

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Save the Space: Turn off or unplug space heaters when leaving a room. Leaving a space heater unattended increases the chances of a devastating fire. Always place a space heater at least three feet away from any combustible substance.

Shut It: When escaping a fire, closing the door can contain the flames, reduce the damage, and give more people time to get out safely. Prevent fumes, smoke, and heat from spreading to hallways and stairwells by isolating the fire behind a closed door.

Be Alarmed: Install smoke and carbon monoxide detectors in your home and office. Test them regularly to make sure they are working and replace the batteries frequently. Early detection of a fire or gas is the best way to prevent serious injury and harm.

Call 911: As soon as fire, smoke, or gas is detected, call emergency professionals. Do whatever is necessary to ensure everyone’s safety; do not try to combat the blaze yourself.

Have a Plan: Having—and practicing—a thoughtful fire escape plan ensures that everyone knows what to do in an emergency. Regular fire drills at work and home mean that everyone knows where the closest exit is and how to escape safely. Make sure that all fire exits are clear and properly marked; furniture should never block an escape route.

Keep it Clean: Regular cleaning of hot water heaters, chimneys, furnaces, and boilers is essential. Lint, dirt, and other residues can build up in these appliances and catch flame. Check the user manual or with your landlord for proper instructions on how to clean these machines.

Don’t Be Burned: While thermal burns, caused by flames or hot liquids, are the most common home heat-related injury, frostbite and chemical burns are also a winter hazard. Make sure to wear proper gear when frolicking in the snow or on the ice.

Does Your Fitness Tracker Push You to do More?

While this shouldn’t come as a surprise, a fitness tracker app has been found to not only monitor your fitness level, but to cause you to work harder at your exercise. In a recent study published in the bmj, researchers found that people who used a fitness app increased their everyday activity by about 1235 steps and their moderate to vigorous activity by 48.5 minutes a week.

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This makes intuitive sense. If I walk everyday, but notice that I get to 8000 steps, I may feel internally incentivized to get to 10,000 steps. Without a step monitor, I won’t know that I’ve only gotten to 8000 and I won’t feel that pull to continue and to push myself further.

Of course, there are other ways to incentivize yourself and to reach your goals, many of which are outlined in this CNN article. But the research on fitness trackers is certainly worth exploring further.

Your Canine is Your Corona Companion

The coronavirus pandemic forced us all to retreat indoors and seclude ourselves from colleagues, friends, and even some family. Lockdown and quarantine have meant long stretches of time without in-person interactions and human contact. Feelings of loneliness, solitude, and anxiety are not uncommon. However, pet owners, specifically those with dogs, are reporting profoundly less isolation and increased cohesion with their furry friends.

According to dog-owner Evan Metropoulos, dogs have an exceptional capacity for companionship, love, and friendship. They are almost always willing to play, their clever and curious nature can be entertaining, and they are fiercely loyal. Scientific research backs up Metropoulos’s assertions showing that the company of a dog can be as comforting and mood-enhancing as that of a friend or loved one. Furthermore, owning a dog is shown to be good for your heart: dog owners have lower cardiovascular responses when stressed.

Evan Metropoulos with dog seated oppo — Evan Metropoulos with his best canine friend

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With all the tensions and pressures of COVID-19, mental and physical health are a top priority. So if you already a dog owner, now is the time to develop a stronger bond with your pooch and explore new ways to have fun together. If you don’t yet have a dog at home, consider fostering one or even caring for a neighbor’s dog for a few days. This will give you the chance to experience some of the benefits without making a full commitment.

Evan Metropoulos with dog standing oppo — Metropoulos recommends finding different ways to play and exercise with your pet