Women’s Health & Fitness Day: Building a Healthier & Happier You
Women’s Health and Fitness Day is here: Wednesday, September 26. We are excited to celebrate and inspire you to reach the next level in your wellness journey! Whether you’re a beginner or a fitness guru, we’ve spoken with the knowledgeable women at Adventist Health to bring you tips and tricks for holistic well being. From diet to exercise and everything in between, discover creative solutions and small steps for an even healthier lifestyle.
Life gets busy, so how can we fit exercise into an already-packed schedule?
“I wouldn't go a day without brushing my teeth so I make exercise the same type of priority; I can always find 10 minutes in a day, even if it's just to run in place.” – Amy Yazzetta, Associate Wellness Specialist
“I plan my workouts when I plan my weekly menus. Writing it in my planner helps me too. Sometimes I fall in the trap of ‘if I don’t have at least an hour then I can’t fit it in.’ I have to remind myself that even 10-15 minutes of movement is better than nothing. Take the dog for a walk or do some strength work.” – Kathryn Ostrem, Senior Registered Dietician
It’s easy to get bored with the same old exercises, so what are creative ways we can use to incorporate fitness inside and outside of the gym?
“I love to hike and walk. I used to run a lot, but it doesn’t feel as good to me now. So, I run in small bursts and do short runs with longer walks and hikes. Yoga is ultimately my favorite because it’s attentive to mind, body and spirit. I also love to run on the beach, swim in the ocean, water ski and snow ski. But those happen less often. I try to do something every day for at least 60 minutes, which is walking/running, yoga, pushups.” – Kathryn M. Stiles, Director of Community Integration
“One of my favorite workouts/exercises was the T25 workout program. The workout includes cardio and full body strength training – all in 25 minutes – and the time goes quickly. The great thing about the workout is that you can choose the intensity of your workout efforts!” – Sonja Reyna, Physician Services Executive
Let’s talk about diet (everyone’s least favorite topic)! It can be challenging to eat healthy when you’re balancing a family schedule or are constantly on the go. What are some steps we can take to incorporate nutrient-rich foods to fuel a lifestyle of wellness?
“Focus on getting fruits and veggies into every meal. If you’re having breads or rice, etc, make it whole grain. Eat less meat and dairy, rethink your drink and opt for low sugar options. Make your own food and bring it to work.” –Gina Cipriani, Associate Wellness Coordinator
“Just say NO to fast food and sugary drinks!” – Jessica Cowley, Emergency Department Technician
“Cut out breads, pastas, refined sugars. Follow a low-carb diet and portion control. Try to eat every 3 to 4 hours, don’t wait until you’re starving and settle for just anything—this also helps your metabolism. Drink water, a few gulps of water every 30 minutes will give you eight glasses a day easily and will keep you hydrated.” –Evelyn Gregg, Supervisor for Nutritional Services
Sometimes it’s difficult to give up snacking. What are some healthy options we won’t have to feel guilty about later?
“Dannon Light & Fit Greek Yogurt with chia seeds and berries added, Babybel Light Cheese, almonds, carrots, celery, grapefruit, apples, cucumber sandwiches, pretzels and leftover food from home.” –Michelle Young, Facilities Management Coordinator
“Turkey sandwich, salad, fruits, veggies and green tea.” –Arpy Bedrossian, HR Generalist
“We have a garden growing, so this time of year it’s pretty easy to grab and go! My favorite snack right now is tomato cucumber salad with fresh herbs. Nuts and string cheese are also some of my favorite go-to snacks.” – Jessica Cowley, Emergency Department Technician
What are some practices we can employ in order to set and reach our health goals?
“Put healthy goals into your everyday routine by planning for them—whether it’s eating certain foods, eating on a certain schedule, exercising, etc. When these things become a part of your regular routine, it’s easy to incorporate them and you’ll miss them if they don’t occur. Most importantly, though, be kind to yourself if you falter. Ask yourself what you can learn from your mistake(s), then get right back to striving for those goals again.” –Dr. Christine Travis, DPT
“Make SMART goals—small, achievable, one day at a time. Don’t beat yourself up if the day doesn’t go as planned, try again tomorrow!” –Christina Noelle Mascarenas, Talent Advisor
We know that to truly be healthy, you need to do more than just diet and exercise. What are some suggestions for holistic wellness?
"Daily meditation practice and regular sleep patterns.” –Melissa Barnard, Emergency Department Director
“SLEEP. This is something pretty new to me because I never valued sleep much. I stayed up late, woke up early, and really thought sleep was for the weak. I was proud I could run on 3-4 hours of sleep. I was SO wrong! I sleep much more now and can totally feel the difference in my body and my mind. I feel rested and energized and ready to take on the day.” –Grace Kwon, Digital Marketing Specialist
“Volunteering, meditation, expressing gratitude to others.” – Amy Yazzetta, Associate Wellness Specialist
We encourage each woman, no matter her age, to use Women’s Health & Fitness Day as an excuse to springboard into a future of wellness! Take baby steps to achieve healthy habits for a lifetime.
Tell us, how do you stay healthy? What changes are you planning to make to ensure healthy habits make their way into your day-to-day? We’d love to hear from you in the comments section.