Winter Is Coming

With Thanksgiving over, winter feels exponentially closer. I am in full on cozy mode: homemade hot mulled wine (gluwein), baking, knitting, listening to christmas music, always with a beautiful and wintery candle nearby.

Winter also means I get to do what I do best fashion-wise: layer! I LOVE wearing big cozy sweaters with leggings, boots, and my big cozy coat.

My wardrobe is absolutely more fall/winter focused. Especially after my fall fashion wardrobe upgrade :)

Now that my closet is all set (well, I'm ALWAYS in the market for new sweaters. And new bathing suits, especially since our Christmas trip to Hawaii is 2 weeks away!!), it's time to focus on Christmas presents.

Wrapping ideas from lilyallsorts.com

Choosing presents for friends and family has always been very important to me. I want my gift to show how much I care for them, so a lot of thought is put into it. When deciding on what to gift, I start by thinking about what I could make for them. If I make something, it needs to be something they will use. The last thing I want to do is gift something (to anyone) that will just sit unused.

Gifts I have made in the past:

Handmade cards and envelopes.

Found on Etsy by GreySnailPress

Knitted coffee cozies/socks/hats, cowls, and scarves.

Pattern found on ravelry.com: twisted cable coffee cozy by Jennifer Burt

Pattern found on ravelry.com: bandana cowl by Purl Soho

Imprinting a photo onto a page from a book or a beautiful piece of wood.
   

http:www.kaydeewindsor.blogspot.com

Handmade christmas ornaments.

Found on scrappergirl.typepad.com

Handmade jewelry.

Found on sarahortega.com

DIY mugs.

Found on thesarahjohnson.com/2014/11/14/diy-mug-makeover/

Find these and many more ideas in my Pinterest page:
https://www.pinterest.com/aarndt2010/arts-and-crafts-art-is-not-a-thing-it-is-a-way/

Looking glass

As a health and fitness professional, one of the hardest things to discuss with a client has always been body weight and body fat. The only reason it's difficult to discuss is because it's somehow taboo, something we aren't supposed to ask one another about.

ACSM health and fitness guidelines. One of the most important resources I own. Also in the image: my caliper. Used to pinch different skinfold sites to measure body fat. One of the most accurate ways to measure body fat.

When I was a Health Coach, one risk factor that we had to discuss during an initial consultation was Body Mass Index (BMI). A few important considerations when examining BMI. It is the height to weight ratio, and nothing more. There is no way to differentiate between fat mass, muscle mass, and the rest of your composition.

That being said, if we're honest with ourselves- we have a pretty good idea of what is contributing more or less to our body weight.

One of the most frustrating things is how defensive some people can be about their BMI. They become angry about their numbers and adamant that it's out of the "normal" ranges because they have big bones, or they must have more muscle.  This might be true- what's important is self-awareness. If we can't be honest with ourselves, then we could be putting our health at risk.

Image found: http://whole30.com/2012/07/the-perfect-body/

It is a physiological fact that if our BMI is high (and you know if it's high because you are like Dwayne the Rock Johnson or something), then your life expectancy is decreased. You have a higher risk of lifestyle related diseases such as high blood pressure, diabetes, heart disease, stroke, and respiratory problems, among others.

If we know that our BMI is outside of "normal" ranges (I put this in quotations because it's based on national averages, and our averages keep going up because of the dramatic increase in obesity), then we have to ask ourselves a few questions:

"How do I feel about my body?" "How healthy is my body?" "How is my energy?" "What, if anything, could I be doing better for my body?"

Infograph with important information about body image, as well as some health data from Australia.       http://visual.ly/body-image-issues-australia

If we know that our BMI is outside of "normal" ranges because we aren't at our best, then we have a couple of things we can do. One option is looking at your body fat. If you know that your body fat is well outside of recommended ranges (you are overweight or obese), then don't worry about your body fat right now. It isn't going to help. It isn't going to make you feel better. The other thing you can do is self-reflect, and look to see what, if any, opportunities you have to live a healthier lifestyle.

Image from:http://appforhealth.com/2014/11/not-losing-weight/

Sometimes looking at your weight -period- isn't helpful. Self-reflection and self-awareness will help you determine what motivates you to be mindful of your health.

Skinfold tests are not fun. It can be a bit painful. And it's certainly uncomfortable having someone pinch you in those places you don't want anyone near (i.e. belly and love handles!). But it is the most accurate, aside from underwater weighing.

ACSM guidelines for body fat.

I want to make something very clear. There are two important factors to consider when examining your body image. Your physical health. And your emotional health.  We have to love ourselves no matter where our weight is. Body shaming and self loathing are so destructible. If you are overweight or obese, it's okay. I promise. You are beautiful no matter what. Inside and out. But you do need to be aware of the potential health risks.

Poor emotional health is just as damaging, if not more so, than poor physical health.  Poor self esteem, body shaming, depression, self-loathing, and other mental and emotional issues can also decrease your life expectancy. It affects your hormone levels. It affects your sleep (and poor sleeping habits have a huge toll on the body because it isn't getting the time it needs to repair/regrow/etc). It affects your ability to think.

Image from: http://www.tahitidance.com/balance-wellness-weight-loss/

I love how supportive some of social media has become for men and women who are overweight. Body shaming is despicable. That being said, I think it's important that we do everything we can to treat the body well. That doesn't mean perfection. It means balance.

We have to be honest with ourselves. If we know deep down that we have destructive tendencies (food, exercise, self-image), then it's important to look for those small opportunities to add in the good stuff, like we discussed in my previous post.

Image from: http://rampages.us/lbagtas/2015/04/27/a-better-you-a-happier-you/

If you are struggling with your weight, you should absolutely love yourself the way you are, but you should also look for opportunities to improve. And only you know what those opportunities are.

Maybe your diet is right where it should be (no more than 20% processed/fast food/sweets/etc combined). Maybe your activity is spot on (30 minutes of activity a day, split up or all together-activity you enjoy. And your water intake (half your body weight in ounces). Your alcohol intake (1 glass a day tops for women).  And you take care of yourself mentally and emotionally.

Try adding in some fruits and veggies. Try finding healthier alternatives to fast food and processed food. It doesn't have to be perfect. Just balanced.

If all of this is true. And you know that you are doing everything you can to lead a balanced, healthy lifestyle, then that is all that matters. You are taking care of yourself. And loving your body. No matter what. Body shaming affects all of us.

Negative thoughts about ourselves and/or others is inevitable. The important thing is that we notice. Be mindful. Don't judge yourself when it happens. Just notice and allow yourself to come back to the present. Notice when your thoughts are helpful, and when they hinder.

I'm proud of my body. I feel healthy. I feel energetic. Never have I ever felt above anyone because I am in shape. If you think someone who is in shape has never body-shamed themselves, you could not be more wrong. It affects us all. And we have to be aware of it. We can't do that to ourselves. Or each other.

Loving myself where I am. Be body positive.

Here are some great evidence-based website suggestions if you want to learn more about nutrition, exercise, and emotional health:

National Institute of Health
https://www.nih.gov/health-information

National Institute of Mental Health
https://www.nimh.nih.gov/index.shtml

Bastyr University Health Tips
http://www.bastyr.edu/news/health-tips

And here are some of my favorite books on health and wellness:

I absolutely love this book. As a yoga instructor, I so appreciate how much Dan Harris emphasizes that yoga and/or meditation is for anyone and everyone. He makes it approachable. It isn't just for tree-hugging hippies!

Allie Brosh is eye-wateringly hilarious. And so inspiring. She talks about depression in a way that can help someone understand how they are feeling, and/or help to understand how someone they love is feeling. She also writes about those life dilemmas no one really talks about.

Fantastic book about being aware of our food. Slowing down and appreciating it. By doing so, portion-control will hopefully be less of a challenge, and you'll really taste your food.

First, Michael Pollan is both hilarious and insightful. This reminds us that we shouldn't be afraid of food. We should enjoy it. Again, it's all about balance and moderation.

Ayurvedic medicine is all about balance and holistic health.

Don't let the title deceive you. This is one of my favorite books. It's about self-reflection, self-awareness, and self-empowerment.

Professional Insight

After several more networking events, meetings, lunches, and coffee dates, I've given my resume and cover letter another make-over. I received some extremely helpful feedback and tips from professionals in my field (as well as my boyfriend).  After reflecting on everything, I made three major changes:

1) No more headshot/profile picture.
It's better to avoid pictures because it is human nature to judge a book by it's cover. With me especially, I look younger than I am, and that can affect my professional image.

Original resume template

2) No more graduation dates.
Similar to pictures, graduation dates can affect image, and can be another way to jump to conclusions (whether consciously or otherwise).

3) No more timeline.
Rather than breaking down my resume by position and creating a timeline of relevant experience, I am now breaking it down by skills.  It's a waste of time for a potential interviewer to look at my experience from one position to another. Instead, if I break my experience down by the skills they are looking for, my resume is much clearer, and much more competitive.

4) References are available upon request.
I never included references before, but the section was included in the template I purchased, and I liked the way it looked aesthetically. However, unless it's requested, it shouldn't be included.

The goal of a resume is to emphasize the relevance of your experience, and clearly show how and why you are the best person for the role.

I've also found that by restructuring my resume, I was able to shorten my cover letter. Rather than using my cover letter to say how/why I'm perfect for the job, the resume already does that, so I can instead focus on how my particular experience brings a unique perspective and set of skills to the table.

I also have room to talk a little bit about why I'm passionate about their mission. In public health, most companies want to know that you care about what they are doing on a personal level.

First restructuring: skills are outlined rather than roles. 

Last restructuring: removed and condensed bullet points to make more concise. Removed references. Bolded the most important information to make sure it stood out.

Another suggestion: don't include a cover letter unless requested. They'll either skip it, or skim through and make a decision based solely on the cover letter, without looking at anything else.

It's a very difficult process because there is no way to know what they are looking for. Ever. The best thing you can do is network with someone(s) who works there and ask for feedback and advice.

Health & Fitness Should Be Fun!

Health and fitness are extremely important to me. I earned my Bachelor's degree in Exercise Science and then became a Personal Trainer. I loved working as a Personal Trainer, but after about a year I decided to become a Health Coach, so that I could help people with more than just fitness- I wanted to help people to make long term lifestyle changes (I was a Health Coach for over two years, and stopped to finish my MPH practicum).

There is an overwhelming amount of information out there about things like losing weight, molding your dream body, and how to change your diet. I can't imagine how frustrating it is for people who go to these articles for help, without ever really getting what they need. 

Which brings me to my first point. I've talked about self-reflection and awareness in previous posts, because it's extremely important. Before making any drastic lifestyle changes, it's important to know what you want, and what you can realistically do to achieve that goal.

Whatever that goal may be, it's crucial to be honest with yourself, make small changes and be aware of how those changes affect you. Too often people feel like they have to make extreme changes, then they feel deprived, restricted, and too regimented. 

Snacks for Seahawks game!!! I LOVE chicken wings. Veggies with hummus. Homemade deviled eggs. Instead of chips- vegetable chips.

If we don't like what we're doing, what we're eating, how we're exercising-- how in the world can we expect ourselves to keep it up?!

Biking outside is something I really enjoy, especially near the water.

Ray and I were on a 5 day backpacking trip. We decided to have some fun with a push-up competition :)

Instead of focusing on what we can't have, or shouldn't do, it can make all the difference to focus on what we can add in. It may seem counterintuitive, but doing so will help to gradually, and naturally, eliminate those things we want to stop.

Know that you eat poorly, but not quite able to stop?  Try adding in healthy foods, don't focus on what you shouldn't/can't have. Add veggies into your diet by including them in easy to make meals (I use my crockpot at least 2x a week because it's 5-10 minutes of prep, and you can throw in tons of veggies), by having a small cup of vegetable broth with lunch and dinner (or a snack), by adding in a healthy snack.  Instead of fast food, try popping into the grocery store and grab a sandwich. DO NOT skip meals, or justify an unhealthy food item by eating less later. You'll find that makes things worse, I promise. 

Homemade veggie broth (just using the throw-away scraps from cooking). 

Delicious smoothie: fruit, borage oil, ground flaxseed, protein powder, and water.

Feel like you aren't active enough but hate to exercise? Explore until you find an activity that you can enjoy. Maybe start by going for a walk with a loved one after dinner (it can be romantic, or an opportunity for quality conversation). Try a sport. Try outdoor exercise like hiking or biking. Try yoga. See if any of your friends want to start exercising with you. And don't pressure yourself to commit to anything right away. Allow yourself to explore.

Rock climbing is extremely fun for me because it's adventurous, strategic, and also social.

Most importantly, be open and honest with yourself. No judgment.

Adultish

What does it mean to be an adult? My generation's "version" of adulthood is completely different from my parents and grandparents. For example, my grandparents married very young, around high school age, and had children soon after. My parents had us in their early 20s, and were married after. Although my family can't be viewed as a model for their entire generation (Gen X), data paint a clear picture.

                                                 

   







One of the biggest variable changes between generations is the distinct economic and educational difference. We have significantly more student loans, which means we are contributing less to the economy (harder to make big purchases when struggling with student debt). We're also struggling with the unemployment rates and recession recovery.

Obviously, this could be a key reason for the decline in marriage. True, those of us who go to college aren't likely to marry while we're in school. Most of us don't want to get married or start a family when we're still paying off student debt. And most of us want to establish ourselves professionally. But, I think most of us are also more questioning, think more critically, perhaps making it harder for us to make decisions without knowing what we'll want 10, 20, 50 years from now.

Likewise, because of technology, we have so many more opportunities to focus on, and learn more about, ourselves.  We can read books, take personality tests, go on grand solo adventures... Lord knows I have done all of those, and I know that I wouldn't be so self-aware without those opportunities. Can we commit to another person before we truly understand ourselves? Or, is ignorance bliss?

In other words, I wonder if some of us feel like we have too many choices, or options, to make a decision- romantic, professional, familial.  Because we have so many options, we want to explore as many as possible in order to see what we truly want out of life.  

There's a really great TedTalk about this very subject:

I titled this post "adultish" because I live my life in a very different way than my elders. Although my life might be considered untraditional because I'm unmarried, I don't own a home,  I haven't started my career.. I am very independent, I take care of myself, and I have been with the love of my life for almost five years now.  Perhaps once I start the career off I'll feel less adultish, and more mostly-adult.

Knitting Haven

Knitting is one of my favorite things to do, for several reasons. First, knitting is proven to be an excellent source of stress relief. Second, it is the most valid excuse for cozying up in a blanket and laying down for hours on end- because it's also productive!!! Third, it is extremely gratifying to watch a ball of yarn evolve into knitwear. My fourth and final reason is the pride you feel when someone says "What a beautiful ____, where did you get it?" - to which I can reply, with great satisfaction, "I made it!!!!".

Any knitter will also tell you how fun (and terrifying) it can be to follow a pattern. While knitting, you really have no idea how everything is going to come together and magically look like the thing you are attempting to knit. You just trust the pattern.

It's been exciting to see how popular knitting is quickly becoming. I think a lot of it can be attributed to Outlander, and Hunger Games. Seriously, everyone has been going CRAZY over the knitwear featured in each. And for good reason. Especially in Outlander (big fan, I'm also reading the series)- there are some absolutely beautiful pieces in this show.

The first thing I started working on as a knitter, was a beanie. I have made so many different kinds of beanies, because there are countless numbers of patterns available. I find almost all of my patterns on www.ravelry.com.

One of my favorite things to make is the Katniss Cowl. The pattern I use is also from www.ravelry.com, by Dahlia in Bloom (http://www.ravelry.com/patterns/library/the-seam---district-12-cowl) . I have only made two so far, and I haven't yet made all the extra braided components, because I'm still playing with the type of yarns I use. 

Knitting is also a really easy and heartfelt way to give gifts! I've made coffee cozies, hot pads, beanies, cowls, and socks for friends and loved ones. Although it can be a little time consuming, and at times frustrating, it feels amazing to look down at a finished product and know that it will be used over and over again for years to come.