Minding your routine

In a day and age when many of us are working from home, creating effective routines frees up mental space for other projects, thoughts or emotional processes. When the structure and function of society changes on a moment to moment basis, maintaining some consistency in daily routines can provide a valued sense of control and normalcy. Brainstorm, without limitation, an ideal routine that will set you up for success.  Rest assured, refining the routine is built into a later part of the process.  

Organizing Needs 

First, determine how much autonomy you have and you need to work well.  What are the variables? What you can actually control and what elements lie outside of your proverbial marionette strings? Are you required to “clock in/out” of work?  Do others in the household need a structured schedule? How much structure is too much, leaving you feeling constricted or unable to find flow? How much structure is not enough, making you feel disorganized and unsure of your next steps? Be the goldilocks of defining how structured you schedule needs to be for peak functioning, as a mom, dad, employee, entrepreneur, or health seeking human.

Next, consider what elements of your day ground you.  These elements will be your anchor points. (i.e. morning exercise, shower, lunch at noon, etc.) What, if anything,  would you change to optimize them? Would you add more flexibility? Or more structure? 

Finally, be sure to celebrate the end of the workday! Reward yourself and your family with time spent well together, planning a nourishing meal or decorating a beautiful table to share what you learned throughout the day! 

Personal Experiments 

The beauty of this moment is that NOTHING is set in stone. Test out your new routine for a week or so. See what works, and what could use refinement. Tweek and repeat your science experiment! 

Next up, loosen the reins on routines, and find FLOW!

Until next time,

Jordan and Bethany

Home Office Mindset

Your home office is unarguably a different environment than an onsite work office.  This interesting dual home:work space comes with unique features. Think about your home office for a moment.  Does it come with the whirl of a washing machine, the bark of a dog, or the silent beckon of perpetual snacks? 

While working at home comes with different challenges, they are not impossible to overcome!  Last time we chatted about your office space and how to build it in a way that supports your physical body.  This time, let’s “build” your office space in a way that it guards your mental space, fostering production.  

Physical Boundaries 

One way to help guard your mental space and focus is with physical boundaries.  Physical boundaries will help subdue the washing machine whirl, quiet the dog’s bark, and lesson the beckon of snacks.  Putting these physical boundaries in place will help you concentrate on the work in front of you. We share three physical boundary ideas; however, we encourage you to think of and implement what works best for you. 

(1) If your home office is in a room with a door, close the door.  Simple! You are not being rude. You are creating a space where you are able to thrive at work.   

(2) Strongly resist any urge to snuggle up in bed with your laptop. Your bedroom is for sleeping.  If work is done in the bedroom, your sleep patterns will be disrupted. At the same token, If your home office is in your bedroom, consider moving it to a different room.    

(3) Protect your time.  Set clear begin and end times to your work day.  Once the end time rolls around, resist the urge to check email one more time.  Protecting your time helps you to find routine, to be more productive at work, and to truly enjoy your off time.    

Final Thoughts

Your mind is sacred space.  We know some of the above ideas may involve tricky conversations with your spouse, your partner or children.  State clearly what you need, as these conversations will help establish structure for you and your household. 

Until next time,

Jordan and Bethany

Home Office Set Up

Creating your home office is a beautiful opportunity to take care of yourself.  You possess the ability to create a space in which you thrive.

The first step is to build a space that supports your physical body.  Pinnacol Assurance’s “How To” guide on Ergonomic Workstation Setup helps you do just that.  

For more detailed guidance, visit Pinnacol Assurance’s Tips for Laptop Users and Workstation Tips.

Home Office Movement

The second step is to support your body with purposeful movement.  Your body was made to move! While there are numerous ways to incorporate movement into your work day, we share three ideas:

(1) To ease knots and tension places caused by long hours in front of the computer, follow Pinnacol Assurance’s 12 Stretches & Exercises guide.   

(2) If you do not need to be at your computer during a meeting, grab your phone, lace up your sneakers, and try a walking meeting.  You can move, enjoy the sunshine, and meet all at the same time ☺

(3) Think about tiny ways to move throughout the day.  Bethany’s home office is right next to a bathroom; however, there is another bathroom on the opposite side of her home.  She walks to the far bathroom to increase movement during her day. Jordan keeps a yoga mat behind her desk and accesses a few mindful breaths while opening up her hips and shoulders. 

Final Thoughts

Your body is a precious gift.  We encourage you to take some time with the above ideas and to create your unique home office.  Your body will thank you!

Until next time,

Bethany and Jordan

Space

Your space - physical, mental, emotional, relationship - is precious.  When work moves into your home, bidden or not, the home place is interrupted.  We invite you to journey with us and to explore how you can create the optimal space for working at home.  We will examine everything from proper furniture ergonomics, to distraction minimization, to routine creation.  We will also explore tender heart topics such as creating relationship and emotional boundaries for your home office.  

For each topic, we will share purposeful information and provide practical steps for implementation.  As we begin this journey with you, we invite you to take one simple first step. The step is this: Personalize your space.  How do you do that?  Perhaps you add a decoration that is meaningful to you, perhaps you turn your desk towards the window, or perhaps you add a scent.  Being transparent, Bethany’s desk holds photographs of her mountain adventures, and Jordan’s desk holds rocks from her travels. Whatever you choose, may it make you smile ☺

Until next time, 

Bethany and Jordan

Conscious Breathing

Ahhh. You know the feeling when you exhale, and your shoulders palpably drop from your ears? You know you’ve just let something go. That's the power of conscious breathing.  For a lifetime, your breath has been a constant companion. Have you given it much attention lately? With a bit of attentive practice, the simple process of breathing can be a powerful diagnostic and prescriptive tool for regulating well-being.

Diagnostics

Mindful Breathing

Download Audio: M4A,

Let’s start with a little diagnostic test on your breathing. Collect your attention and notice the quality of your breath.  Is it short and shallow? Long and deep? Does your belly move? How about your chest? Do your shoulders move?

This curiosity of and attention to your breathing is what is known as mindful breathing. Continue to bring a sense of curiosity to the sensations in your body as you breathe in and out.

Making no effort to change, what have you noticed?

Prescriptions

• Give it a direction. As you observe an inhale, notice the body expand outward. As you exhale, observe the body move back toward center.
• Give it a duration. How many seconds does it take to inhale? And to exhale? Even it out. If it takes six seconds to inhale, match six seconds on your exhale.
• Set an appointment. Doctors appointments are important enough for the calendar, think of conscious breathing as a preventive health appointment with the physician that lives within you.

Press pause often. Mindfully tend to your well-being, even if it's just one breath.

Take good care,
Jordan and Bethany

By Dr. Gloria Winters 

There are thousands of diets out there. And there are thousands of people that struggle for years with dieting, restricting their food intake, feeling desperate and hoping that this time it really works. Unfortunately, they often end up disappointed, as rigid diet plans are not sustainable and the weight comes back on. 

Barry is a man in his 60’s, who had been diligently working to lose weight for six months. He felt tired all the time, didn’t sleep well and, more concerning, his fingers and toes tingled frequently.  After reviewing medications and ruling out possible orthopedic and systemic dysfunctions, I needed to look at what Barry had been eating. 

Since Barry wanted to lose weight, he had severely restricted his calorie intake and relied on processed calorie-controlled snacks to meet his energy needs. Not only was he eating less food, he was eating far fewer micronutrients (vitamins and minerals) than he needed. Since vitamin B12 deficiency can result in neurological changes such as a tingling sensation in the hands and feet, I referred him to his doctor to confirm the suspected nutritional deficiencies.  His doctor agreed and Barry began to take sublingual B12 supplements and his tingling symptoms quickly subsided, and he started to feel more energetic. I recommended a nutrient-rich whole foods eating plan and Barry began to steadily lose weight.

Nutritional deficiencies may be more common than we think. If we stop to pay attention, our bodies often manifest signs and symptoms that will give us insight into the possibility of these deficits (see chart). 

Now, I am not recommending self-diagnosis and a trip to the vitamin store, but instead an investigation into eating habits and physical signs and symptoms that may warrant a conversation with your healthcare practitioner. 

Nutrients work in complicated ways in our bodies and are often absorbed more efficiently when taken as a whole food. For example, carotenoids are the nutrient that gives plants their red or orange color. We know that there are over six hundred variations, so just taking a beta-carotene supplement is not necessarily as effective as eating a variety colorful plant foods.

The American Dietetic Association (ADA) states it this way: “the best nutritional strategy for promoting optimal health and reducing the risk of chronic disease is to wisely choose a wide variety of foods. Additional nutrients from fortified foods and/or supplements can help some people meet their nutritional needs as specified by science-based nutrition standards such as the Dietary Reference Intakes.”

In the end, the message is clear. Strict diets are falling short, creating deficiencies.  Vitamins and minerals are complex compounds that are best absorbed from whole foods. Many factors, including health conditions and medications, can affect how well you absorb and use micronutrients. 

If you suspect a deficiency, work with your doctor for recommended supplementation. And as much as possible, eat whole foods that are micronutrient rich, such as: colorful fruits and vegetables, mushrooms, herbs and spices, lean proteins, beans and legumes, whole grains and dairy.

Dr. Gloria Winters is a doctor of physical therapy who specializes in orthopedics and exercise physiology.  She is the Chief Medical Officer for the YMCA of the Pikes Peak Region with a focus on healthcare integration in the community. Contact Dr. Winters with questions or topic ideas at [email protected].

By Dr. Gloria Winters

Have you ever tossed and turned all night, willing yourself to sleep, feeling like the world is conspiring against you? If only you could get comfortable and quiet the voices in your head, and the to-do list of job, family, email, and errands. Often, we choose to sacrifice sleep, just to fit everything in. But sleep affects us both mentally and physically. It is vital to our health.

We know that sleep helps us feel rested each day. However, it is not just about feeling rested. While you are sleeping, your brain and body are going through a massive restoration process to get you ready for the following day. 

The National Sleep Foundation says sleep quality and duration should be considered a vital sign, as they are strong indicators of overall health and quality of life. They suggest that extremely long or short sleep durations are associated with more specific conditions, but for many people who are close to getting the recommended seven to nine hours of sleep, getting just 15 to 30 minutes more sleep a night could make a difference in how you feel. 

We can all agree that when we are tired, we don’t function at our best. Sleep is essential for optimal brain function. Neuroscientists at the National Institute of Health report that sleep services all aspects of our body in one way or another: molecular, energy balance, intellectual function, alertness and mood. The loss of sleep impairs your higher levels of reasoning, problem-solving and attention to detail. 

Tired people tend to be less productive at work and are at higher risk for traffic accidents. Lack of sleep influences your mood and a significant sleep deficit over time can put you at risk for developing depression. Sleep helps us focus and have quicker reflexes. Research shows that well-rested people operate at a higher cognitive level than people trying to get by on 1 or 2 hours less sleep a night.  

We need appropriate sleep to allow our growth and stress hormones, immune system, appetite, breathing, blood pressure and cardiovascular health to be restored. Research shows that a lack of sleep increases the risk for obesity, heart disease and infections. Throughout the night, your heart rate, breathing rate and blood pressure rise and fall, a process that research is showing may be important for cardiovascular health. Your body releases hormones during sleep that help repair cells and control the body’s use of energy. These hormone changes can affect your body weight.

A good night’s sleep consists of 4 to 5 sleep cycles. Each cycle includes periods of deep sleep and rapid eye movement (REM) sleep. As the duration of sleep continues, the portion of the cycle that is in REM sleep increases. This pattern of cycling and progression is critical to the biology of sleep. Adults need 7 to 8 hours of sleep per night. Babies require about 16 hours a day. Young children need at least 10 hours of sleep, while teenagers need at least 9 hours. 

Quality of sleep is important in order to maximize the restorative benefits of sleep. Sleep can be disrupted by many things, from stimulants such as caffeine or medications to light from electronics can also prevent you from falling asleep. 

Sleep is often disrupted by illness or pain. Current estimates from the National Institutes of Health report over 70 million Americans of all ages suffer from chronic sleep problems such as insomnia (trouble falling or staying asleep), and sleep apnea (typically a loud, uneven snore where breathing repeatedly stops or becomes shallow). 

Sleep is vital to our health. Trouble sleeping can be an indication of a more serious condition, so it is important to take time to analyze your sleep habits and talk to your healthcare provider if you have concerns.

Dr. Gloria Winters is a doctor of physical therapy who specializes in orthopedics and exercise physiology.  She is the Chief Medical Officer for the YMCA of the Pikes Peak Region with a focus on healthcare integration in the community. Contact Dr. Winters with questions or topic ideas at [email protected].

On Thursday, June 6, the YMCA of the Pikes Peak region will celebrate 140 years of making an impact in the Southern Colorado Springs community. President & CEO Boyd Williams shares his contribution to the Pikes Peak Y and talks about the meaning of 140 years of the Y. 

In 1878, volunteers at what was then called the Colorado Springs YMCA worked together on a project to create the first library and reading room before the first public library was open in Colorado Springs. Today, the YMCA serves over 125,000 people each year in a with a variety of programs. 

“The reason why we have been able to make it 140 years and we will be here 140 years from now is the Y’s ability to stay relevant," says Williams. "We identify with the issues are and then respond to those issues. We aren’t always alone - sometimes playing an intricate part means being a partner or being at the table with others.”

With valuable partnerships like the City of Colorado Springs and Children’s Hospital Colorado, Colorado Springs, the YMCA helps a variety of members to meet their needs exactly where they are. Working with multiple nonprofits and businesses, Williams believes these partnerships bring “like-minded organizations that have common goals and interests” together to make a significant impact. 

As a cause-driven organization, the YMCA has continued to work together with the community to encourage well-being in spirit, mind, and body. For example, the Y’s Evidence-Based Health Initiatives have changed the lives of members who are taking their healthcare into their own hands, members like Woody. After joining the Parkinson’s Exercise Program a year ago, Woody’s life changed, and he became able to walk on his own again, without the assistance of a cane or walker. Boyd knows that stories like these put the “Why” in the Y and help make differences that are life-changing.  

“Woody was a member who came in and spoke to our board. Woody, because of a debilitating disease, could barely walk and do the things that we probably take for granted. Through a year in this program, his quality of life improved, he did a 180. That’s just one of those evidence-based programs involved in our healthcare initiative," says Williams."There are a lot of people like Woody out there and we are changing their lives every day.” 

Over the past 140 years members, staff, volunteers and partners have created an environment open and safe for all, from the smallest child to the oldest adult. The Y’s atmosphere is a home for new faces and local members of the community alike to gather and strengthen the community. Working together with the Southern Colorado Springs community, the Y has given over $1 million away to help individuals and families gain access to vital programs. From military outreach to youth development to bringing families together through fitness, working to improve lives is an effort that involves many but produces results that last for generations. 

"What is our legacy going to be 150 years from now? What is that new program? How do we serve our community? How do we continue to contribute? As the needs continue to change, so will the YMCA,” says Williams.

Join us on Thursday, June 6 at the Garden of the Gods Club to celebrate 140 years of the YMCA's service and impact. Purchase your tickets today and help us support the community for 140 more.

On the evening of Sunday, December 2, 13-year-old Ben started experiencing cold-like symptoms: cough, sore throat and congestion. The symptoms continued over the next 48 hours.

On Tuesday, Ben felt well enough to attend school and even went to basketball practice that afternoon. But by Wednesday, Ben began complaining that it hurt to breathe and began running a fever of 103 degrees. His father took him to a local urgent care and the physician recommended cough syrup, a fever reducer, fluid and rest. His father was instructed that if his symptoms worsened to make an appointment to see his pediatrician.

The following day, his breathing became more labored and he began spitting up blood. He was taken to the pediatrician who immediately transported Ben by ambulance to the hospital. At the hospital, Ben was diagnosed with influenza. He was admitted to the Intensive Care Unit in critical condition, immediately intubated and put in a medically-induced coma. Over the next several days it was touch and go. His condition would improve and then take a turn for the worse. After a week, Ben’s lungs began to improve and his blood pressure stabilized. He came out of his coma after 12 days and he entered rehab four days later to begin his journey of recuperation.

Severe flu outcomes, such as Ben’s story, are a somber reminder of how serious the flu can be, even for healthy people. The Centers for Disease Control defines influenza (flu) as a contagious respiratory illness caused by the influenza viruses. It can cause mild to severe illness and is spread to others up to six feet away. Research shows that the flu viruses spread mainly by droplets made when people with flu cough, sneeze or talk. These droplets can land in the mouths or noses of people who are nearby or be inhaled into the lungs

Less commonly, a person may also get flu by touching a surface or object that has flu virus on it. People are highly contagious in the first three to four days after their illness begins, although it may be possible to infect others beginning one day before symptoms develop and up to five to seven days after becoming sick.

Flu vaccination protects against flu illness and reduces the risk of flu complications, including flu-associated hospitalization, admissions to the intensive care unit, and even death in children. Differentiating between a cold and the flu can be helpful, as many of the symptoms can be similar. This table below from the CDC lists some of these differentiators.

Colds usually improve on their own within seven to ten days. However, it’s important to know when to see a doctor (see the image below).   

You can stay healthier this season by washing your hands, avoiding close contact with anyone with a cold and protecting your immune system by getting enough sleep, exercising, eating a balanced diet and managing stress. The YMCA of the Pikes Peak Region offers many classes that help to improve your body’s ability to stay healthy!

This article was written by Chief Medical Officer Gloria Winters.

What do the holidays mean to you? Calm and collected or busy and frenzied? Moderation or indulgence? Scheduled or unpredictable?

Holiday preparations, parties, family visits and epic meals can challenge our preferred eating, exercise schedules and sleep cycles, not to mention, our sanity.

Holiday’s feel like the perfect context for treating yourself to delicious party food. After all, it is that special time of the year and there seems to be no end to the delectable array of cookies, pie, chips and finger foods that appear at every special event from October through January. Our bodies feel the irresistible urge to have just one more bite to satisfy the unending craving. And how often do we keep the indulgence to just one handful or a couple of bites? Most people find that they end up eating much more than they intended to and experience a loss of control.

Why is it so easy to overeat party food and why is this a universal problem? Processed foods are explicitly designed by the food industry to be hyperpalatable and irresistible, both to our senses and our brains. Our food is now engineered in the lab to create flavors, textures and emotionally appealing marketing campaigns to draw us into their tastiness. Imagine eating salt, sugar and fat separately. Now imagine what we call stimuli stacking- combine salt, sugar and fat into a salted caramel brownie and then put a label on it with bright colors and phrases like “you deserve it,” “gluten free,” and  “organic,” and you have an irresistible treat! And while the brownie is certainly delicious and fun to eat, it creates a brain wired circle of cravings, guilt and feeling out-of-control.

These brain wired habits are powerful because these foods now have a positive association with self-care and an allusion of a healthier product which can lead to overeating. Each of us carry our own ideas about what food means. It can be fuel, rewards, punishment, escape, shame, freedom, social cohesion, or a way to isolate from oneself. Identifying potential triggers that lead to eating behaviors can help us learn to replace the food reward with an alternate behavior or activity. I like to think about food as information that shapes your daily life, your health and your function. There is no “good” or “bad” food, just choices. Choices that show what is really important to you right now.

But wait, before you think that I am completely banning all party food, and prescribing kale dipped in lemon juice, let’s keep it real. Holidays are a beautiful time with friends and family, enjoying food and togetherness. So enjoy the holiday foods. Stay present. Stay checked in. Choose with purpose and intention. Mindfully. Joyfully. Because, with the right approach, you can enjoy food, connect with others, and be healthy and fit. All at the same time.

At the YMCA of the Pikes Peak Region, we conduct Y Performance Weight Loss classes to guide you through fitness, nutrition and food behaviors. For more information please visit ppymca.org/weightloss, email [email protected] or call Jamie Clayton at 719.329.7233!

This article was written by Chief Medical Officer Gloria Winters.

As a teacher of 40 years, Jean Boddy was used to taking care of others. But when she was diagnosed with breast cancer in 2016, she had to learn to ask others for what she needed and for support.

Jean was attending a yearly mammogram screening when they found a spot.

“It was a small spot, but still not good,” Jean said. “You have to try to find the silver lining, though.”

After her breast cancer diagnosis in June, her initial surgery was in July of 2016. After surgery, she knew that finding a physical therapy program that catered to her needs would help her regain her strength. 

“You’re in shock when you first hear that you have cancer. And what you do from there is really important to stop and think about. It’s not just about making decisions about your treatment, there are a ton of confusing treatment options that are overwhelming,” Jean said. 

She turned to the Y for advice. 

“I learned to swim at the Y in Indiana as a kid, then belonged to the Y in Memphis, and my grandchildren just learned to swim at the Y too,” explained Jean. “I have a very positive view of the Y.”

Jean met with staff at the YMCA and was recommended the LIVESTRONG® at the YMCA program. 

She began LIVESTRONG after her first surgery, but had to take a break from it due to her second surgery. In February of 2017, Jean rejoined for the duration of the program and graduated feeling strong and confident.

“Everyone made me feel great here,” she said. “I felt really welcomed and it all started with LIVESTRONG.”

Through LIVESTRONG, she met other survivors who introduced her to additional programs offered at the Tri-Lakes YMCA. Jean joined Silver Sneakers and attended her first yoga class: Chair Yoga. She enjoyed it so much, she continued to take yoga classes as she regained her strength, and was able to graduate from Chair Yoga to Gentle Yoga and, eventually, the more advanced Multi-level Yoga class.

“I’ve tried so many classes… [but] there are [still] some things that I know I can't do. And I have to accept those limitations even though it’s really hard for me to do, but I’m trying,” she said.

Jean represents the best of the Y family. She has stayed positive throughout her diagnosis, treatment, and recovery, and continues to work hard each day to be the healthiest she can be. She found empathy and support in LIVESTRONG at the YMCA, and she wants to share that with others who may be going through exactly what she did.

“There are so many of us around here that are survivors and that are more than willing to listen,” she said. “If you can find someone who’s gone what you’re going through, being able to talk to someone who will hear you out and share their story, that’s the best thing.”

Jean’s advice for anyone battling cancer is to get back and get active. 

“I feel better about myself because I keep going to classes and doing things. And people here at the Y people are so supportive and positive,” she said. 

“Ask for what you need. That’s really hard for some of us to do because we are usually the one taking care of others. [But] there are a lot of support groups around. You may not think that you need to be in one, but try.”

For Downtown YMCA BodyPump Instructor Lara Chapman, Colorado Springs isn’t foreign territory. With her husband active in the military and Lara’s previous service in the Army, it’s no surprise that her family was stationed here in Colorado Springs for a second time.

Prior to moving back to Colorado Springs, Chapman and her family lived in Virginia. As a mother of two, she felt that her body wasn’t showing the results she desired from simply running for exercise. Running was taking a toll on her knees and ankles, which hindered her exercise progress.

Lara desired to find an alternate form of exercise. She had heard of the BodyPump class from a fellow co-worker at her local YMCA, but was worried that weight lifting would lead to a bulky physique. However, one day she took a chance, attended a BodyPump class, and was hooked.

“It was amazing. I immediately started to see results and feel confident,” Lara explained. “And it wasn’t so much the number on a scale. I just felt energetic, strong, confident.”

After a couple month of attending BodyPump classes, her favorite instructor asked if she wanted to teach a class herself.

“It was more of a long-term goal of mine to teach a class. I felt like I wasn’t in perfect shape and I was about to move and had two little kids at home, but I did it anyway and I loved it.”

After teaching a handful of classes at her Virginia YMCA, Lara and her family moved to Colorado Springs in June. She didn’t want to give up on teaching just because she relocated, so she began her search for an opening as an instructor position at a local gym. Lara investigated multiple gyms in the area, but said that none were the same as the YMCA.

“[The other gyms] just felt steril. They weren’t as welcoming or community-focused as the YMCA. So I applied to audition as an instructor at the Downtown location!”

Lara has now taught BodyPump for a few months, and she couldn’t be happier! You can catch her classes on Wednesdays from 5:30 - 6:30 p.m. at the Downtown YMCA.