GottaLoveMom

Setting Goals in the New Year

2023-01-01T05:00:00.001-05:00

Happy New Year!

You do not have to wait for the New Year to set a goal. However, the first day of the year is an added motivational factor to many:

A new day, a new beginning, a new page in the chapter of your life.

What are Goals?

Goals are like magnets that attract us to a higher ground and new horizons. They give our eyes a focus, our mind an aim, and our strength, a purpose. Without their pull, we would remain forever stationary, incapable of moving forward.. A goal is a possibility that fulfills a dream. (Kennedy, S. Winning in Life. Bloomington, MN: Garborg’s, 1998.)

Do Goals Work?

There is no magical trick in making goal setting to work. Studies show that goals can guide someone to do something. Goals help influence one's attitude and motivation to complete a task.

The following are a list of Goal Setting Principles (Source: NASM Effective Goal Setting)

Set specific and measurable goals
Set realistic but challenging goals
Set both short and long term goals
Focus on performance and process goals
Develop goal commitment
Develop goal achievement strategies
Get goal feedback and evaluation
Set timelines to achieve goals

What happens when you don't meet your set goals?

Here are some quotes to remind you that it is OK to make adjustments:

“We cannot direct the wind, but we can adjust the sails.” – Dolly Parton.

“Be willing to change because life won’t stay the same.” Anonymous

“Adaptability is not imitation. It means power of resistance and assimilation.” Mahatma Gandhi

“Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it.” – Ralph Waldo Emerson

“Always do what you are afraid to do.” – Ralph Waldo Emerson

“Most of the shadows of this life are caused by standing in one’s own sunshine.” – Ralph Waldo Emerson

Filipino New Year's Eve Traditions

2022-12-31T10:50:00.000-05:00

Happy New Year!

Here are a few Filipino New Year's Eve traditions , folk beliefs or superstitions:

For Good Fortune:

Round things or shapes are a symbol of luck and good fortune.

1) Wear polka dots or clothing with circles or round shapes.

2) Put coins in the corners of your house

3) Fill your pockets with coins and money

4) Serve a variety of food and fruits that are round-shaped

For Good Vibes

1) Clean/dust your home before ringing in the New Year

2) Open doors and windows and turn on the lights

3) Make a lot of noise to welcome the New Year: (You can bang on the pans and pots, or ring the bells)

For Fun ( to grow taller and stronger)

Jump as high as you can when the clock strikes 12.

Enjoy your Media Noche ( New Year's Eve midnight dinner) with your loved one.

Wishing you all peace, laughter, good health, joy and love in the New Year!

Sometimes we have to do nothing to do something

2022-09-06T15:08:00.028-04:00

Our mind and body have a way of informing us when we need a lazy weekend to do absolutely nothing, and it’s surprising to realize that:

Laziness and doing nothing regenerate your interest in doing something.

The past couple of years, we have been reminded to Live your best life, Stop dreaming about your bucket list and start living it and to Live your life like it’s your last . The last one usually hits close to the heart, especially when you are at an age when your peers and loved ones face their own mortality.

“Living your life like it’s your last” paves the way for us to fill our short term goals with a list of activities that include our road to healthy living, travel adventures to instagram-worthy places , the many books to read, new skills to explore, and plethora of steps we take to experience the joys and challenges of life.

However, what we seem to forget is to allot time to hit the brakes and do nothing. And I don't mean to travel miles to do nothing. I'm talking about setting some time regularly to close your eyes, sit back, relax and just breathe - to reboot.

This past weekend, I did just that: NOTHING.

I took long naps, sat on the couch at my back deck and witnessed nature do its thing: I watched the squirrels jump from one branch to another, listened to the birds tweet, smiled at the butterflies sipping on the nectar of the late summer flower blooms, stared back at the rabbit that had been trying to catch my attention and closed my eyes as I listened to the sound of the wind and the rustling of the leaves with occasional interruption from an airplane passing by. And yes, ironically, doing absolutely nothing was productive!

Today, although it has taken hours longer to form the words, here I am and I am writing again.

I love to write. Writing is a very challenging task for me and as I get older, my mind is not as sharp and not as focused, so writing complete sentences, sans emojis, to form cohesive paragraphs has become a stressful , yet stimulating activity.

In spending time doing nothing, I found out about the “space between”. We mostly have an idea of life’s “here and there”, but it is the “space between” that sometimes eludes us, the thing that keeps us up at night, the magical moment that sometimes provides meaning to our existence.

Mindfulness Meditation Reduces Pain.

Take the weight off your shoulders. Take the bricks off your backpacks.

One of my fitness clients who has been with me for almost 5 years, recently suffers from hip pain. Today she thanked me for the weekly breathing exercises that I've incorporated in her fitness training program since Day 1.

She’s preparing her body for a hip replacement surgery that she needs but in the meantime, her physical therapist told her that what she needs is to set time to breathe, to meditate because sometimes the pain we feel can only heal from within.

What is pain?

According to Medical News Today:

Pain is an unpleasant sensation and emotional experience usually caused by tissue damage. It allows the body to react to and prevent further tissue damage.

Pain is telling us to stop, take a break, so our body can start to heal.

What is mindfulness meditation?

Mayo Clinic reported that Mindfulness is a type of meditation in which you focus on being intensely aware of what you're sensing and feeling in the moment, without interpretation or judgment.

When designing a training program for my clients, I always end the session with 10 minute gratitude breathing exercises. Here are the steps:

Lie on your back. Find a comfortable position: legs extended, arms relaxed on the side or on your heart.
Close your eyes. Listen to yourself breathe in and out.
Think of something you’re thankful for. Breathe in through your nose (to the count of 4)
Hold your breath (to the count of 7), Big exhale out to your mouth (to the count of 8). Repeat 2 more times.
In the next breathing exercise, focus on your body , especially your muscles and bones, from the top of your head to the tip of your toes,
The last five (5) minutes is spent breathing in and out at a normal phase.

There are various ways to meditate, finding one that works for you begins with you starting to spend a few minutes to listen to your body.

Stress and anxiety increase inflammation. Studies also reveal that consuming too much added sugar and too many refined carbohydrates causes inflammation. Therefore, eating "comfort food" too often, can lead to serious health issues. Mindfulness meditation helps you to be aware of your body which has many physiological benefits.

Be happy.

P.S. I'm having technical issues with the blog editor app.. Please have patience, I will be redesigning the website. Thank you.

FREE Live Stream Fitness Classes to Stay #HealthyAtHome During the Pandemic: A week in review

2020-06-05T18:50:00.003-04:00

"Your expertise and professionalism is just the start. What keeps me committed every weekday 11+ weeks later is your commitment to us to keep us healthy and sane. Your positive attitude and great laugh start my pandemic day right!" ~ Local Mom, age 51

** Local Mom has attended FREE Fitness Escape Classes for Advanced/Intermediate classes since Day 1. I'm so proud of your commitment - perfect attendance! Local Mom, thank you for being my workout buddy 5 days a week, for 11 weeks (and counting) .

Every day for 11 weeks now, I've been hosting 2 30-minute Live Stream Virtual Fitness Classes for Advanced/Intermediate and Beginner/Seniors. On April 20, we've partnered with PAFCOM-NJ and Horizon BCBSNJ to bring home fitness to a larger audience.

Today marks the end of week 11. This week ( just like last week, and the weeks before) is emotionally overwhelming. We have feelings that are difficult to process, difficult to comprehend, difficult to express. We listen and hope to learn, be there for each other and do what we can do to make each day better -- the way we know how.

On one of my daily walks to town today, one of the residents asks, "Did people treat you with respect today?"

I pray that the rainbow makes its appearance soon.

Here are 5 videos from the Beginner/Seniors class and 5 videos from the Advanced/Beginner class - all recorded in real time, unedited.

BEGINNERS/SENIORS

Monday: Total Body Strength

Tuesday: Low Impact Cardio & Core

Wednesday: Total Body Strength

Thursday: Low Impact Cardio & Core

Friday: Active Flexibility/Stretch

ADVANCED/INTERMEDIATE

Monday: Total Body Strength

Tuesday: Low Impact Cardio & Core

Wednesday: Total Body Strength

Thursday: Low Impact Cardio & Core

I wanted to change the scenery, however, internet connection was unstable.

The above video did not capture the cool down and breathing exercises.

Always remember to cool-down after a workout.

Friday: Active Flexibility/Stretch

Week 12 begins on Monday.

To escape the uncertainties and anxieties that we are all experiencing at this time (Covid-19 Pandemic, let’s get #StrongerTogether #HealthyAtHome for a daily 25-minute #HomeWorkOut that includes stretch, sweat & strength exercises that will get the blood pumping.

You'll need:

-Yoga mat (for support)

- Chair (balance)

- Weights: Dumbbells, canned goods

- Water

- Smile

To join the Live Stream Sessions via Zoom :

On you laptop or phone:

1) Download the Zoom app (on your phone) or on your laptop go to zoom.us

2) Join a Meeting

3) Key-in meeting ID#

- 10:30AM EST Advanced ID# 653649256 (Valid until November 30, 2020)

- 11:00AM EST Beginner ID#242882475

4) Press Join

5) Click Open Zoom Meetings or On your laptop: follow “click here” instructions if nothing prompts , join using your browser.

Disclaimer:

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

GottaLoveMom and partners may be compensated if you purchase something through recommended links in this article.

Why Wear Face Masks during the Coronavirus Pandemic

2020-06-05T00:30:00.000-04:00

The CDC guidelines on how to protect ourselves from Coronavirus (Covid-19) seem to evolve every month. We are all learning how to stay healthy and help others to stay healthy. According to CDC's website, to protect ourselves and others we should understand how it spreads, wash our hands often, avoid close contact (social distance or stay at least 6 feet apart), cover coughs and sneezes, clean and disinfect, monitor your health and wear fabric face masks . Aside from social distancing and wearing face masks, the other guidelines are something we should have been abiding to stay healthy regardless of the pandemic.

My 76 year-old mom, in order to stay busy during the pandemic, started sewing fabric facial masks. We got the pattern and fabric requirements from the CDC website.

Ever since face masks were required when entering stores, my husband and I when we walk to town, we put on our face masks when we encounter people on the street and when we go to the coffee/tea shop to pick-up our daily drink (to support our town's local small business owners). Most people wear face masks, too, when walking or riding their bikes.

Below are some of the fabric face masks sewn by my mom and sister-in-law. We've donated masks to the elderly in our community, medical staff, family and friends in New York, New Jersey and California.

Whenever I go outside, I wear my sunglasses, carry a face mask and a small bottle of hand sanitizer. I hand wash and hang dry the face masks every Sunday. These routine have become my new norm.

In one of the episodes of Makilala TV (Survivors and Front Liners: What its like being at the epicenter) , one of the co-hosts who live in Beijing gave a glimpse of what life is like post-Coronavirus.

When our towns re-open, do you think we will still wear face masks?

Stay safe and healthy everyone.

Hugs and prayers,

BE HUMAN: Tapestry's CEO, Jide J. Zeitlin, talks about diversity, inclusion and hope #nycprotest

2020-06-03T16:35:00.003-04:00

SHOCK. RAGE. GRIEF. FEAR. ANXIETY CONFUSION. BETRAYAL. SADNESS.

I've been struggling on what to write since I watched the news video about the murder and death of George Floyd. I won't pretend to fully comprehend or be the source of truth on what happened and the events that transpired since.

As I wrote on Instagram:

My heart is overflowing with emotions. I do not know how to process except to cry, be angry, pray, offer our deepest sympathies -- to LISTEN and LEARN from others on what we can do to help and support.

Yesterday, my family sat down and talked about the death of George Floyd in , Minneapolis, Minnesota, the death of retired St. Louis Police Captain David Dorn the protest, the riots and the damages done to small businesses. WHY do these events (keep) happening? How can we be part of the change? Can we change the system? How do we help solve social imbalances, injustices, violence and racism? Can we really all come together and find solutions?

We need to have honest conversations. I love America and believe most people are good,. But listening to people, there seems to be a need to re-evaluate the process/system, help advocate to change policies - policies that will reform not just law enforcement, education system, provide equal opportunities -- how can we help lift various economically challenged neighborhoods and communities? What can we do? Can we really do anything to make a change? Is there a solution?

Today's Bible verses talked about Love, Service, Humility and Forgiveness. Yesterday, the focus was on Peace. The Devotional talked about how "Government have their ups and downs. Our politicians are human beings with human weaknesses like our own."

And then this afternoon, one of our colleagues from Tapesty (mother company of of Coach, Kate Spade and Stuart Weitzman) forwarded a news video of CEO Jide J. Zeitlin, one of 4 African-American CEOs of Fortune 500 companies. I watched his interview on Good Morning America multiple times.

"What is the underlying issue that caused people to step out of the street, protest and take the steps that they took?"

Here are quotes from Zeitlin's interview on Good Morning America:

Be HUMAN.You should see color.You should see differences.And we should celebrate those differences because we should realize at the end of the day,we are STRONGER because of our diversity.Because people with different perspectives, different insights, are much better at solving problems, much better coming TOGETHER than everybody who has the same perspective

Almost 60 years have passed, yet America is still struggling to solve a 400-year old problem. We cannot leave this task to others.

I'm listening .

I'm learning.

Stay safe everyone.

Let's continue to listen and learn.

Hugs & prayers,

FREE Live Stream Fitness Classes to Stay #HealthyAtHome During the Pandemic:

2020-05-31T11:17:00.000-04:00

Why should you exercise?

If you don’t then right now is the BEST you’ll be for the rest of your life. Every day you’ll get less strong, less flexible, you’ll have less stamina, and over one year, five years, ten years - what your body will degrade to if you can see it today, you will find it completely unacceptable. And there’s only one way to prevent the trajectory of your wellness from going down to that level of unacceptability and that is to implement SOME kind of exercise routine into your life. It does not have to be perfect, it does not have to be hard, it’s great if it gets a little better over time BUT just doing it is the very first step that you should take . Make it easy, make it fun and most importantly, do it on a regular basis.

This week marks the 11th week of the stay-at-home/self-isolation guidelines and orders imposed by our government leaders in order to flatten the curve, to slow the spread of Covid-19 and prevent the hospitals from becoming overwhelmed with more cases than they can handle.

Why host the daily morning classes?

I started the FREE FITNESS ESCAPE live stream classes because I wanted to have a structure, to provide my clients, family and friends a way to stay active and healthy while staying at home.

The daily morning sessions ( 2 classes, 5 times a week, 80 sessions hosted so far) make social distancing bearable. They give us a reason to get up in the morning to see friends and acquaintances. The classes help us escape the uncertainties and anxieties that we are all experiencing at this time. They help us remember that we are not alone in this challenge.

What does a Fitness Escape Class look like?

Here are video clips from the first week of #FitnessEscape #StrongerTogether recorded on real time.

The 25-30 minute workout includes stretch, sweat & strength exercises that will get the blood pumping and the muscles burning.

Beginner - Total Body Strength

Intermediate/Advanced - Active Flexibility/Stretch

Video Library : LIVE Stream Fitness Escape Classes

What do I need to join the Live Stream Fitness Escape Classes?
You'll need

▫️Yoga mat
▫️Dumbbells ( You can use towel, canned goods or water bottle as a replacement)
▫️Water
▫️Folding Chair (for balance or chair exercises)
▫️Smile

To join the Live Stream Sessions via Zoom :

On you laptop or phone:
1) Download the Zoom app (on your phone) or on your laptop go to zoom.us
2) Join a Meeting
3) Key-in meeting ID#
- 10:30AM EST Advanced ID# 653649256
- 11:00AM EST Beginner ID#242882475
4) Press Join
5) Click Open Zoom Meetings or On your laptop: follow “click here” instructions if nothing prompts , join using your browser.

DISCLAIMER:
You should consult your physician or other health care professional before starting this or any other fitness program. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Classes are FREE (Thanks to the support and partnership with PAFCOM-NJ & Horizon BCBSNJ). If you can, please pay it forward: buy me a cup of tea, support your local small business owners and artists, or your local food bank i.e. The Community Food Bank of NJ where $1 provides 3 meals.

Check out the NEW edition of "Making TIME for a Happy Simple Life, 90 Day Journal".

Follow Jen on Instagram (@gottalovemom) and MindHabitBody for updated weekly schedule, exercise video clips and feedback.

Here's a compilation of exercises from Week 9:

Stay safe and healthy and help others to stay healthy.

Hugs and prayers,

Past posts on #FitnessEscape Classes , Testimonials and Donations made:

FREE Live Stream #STRONGERTOGETHER Fitness Escape

FREE Live Stream Fitness Classes to Stay Active During the Pandemic #StrongerTogether

FREE Live Stream Fitness Escape Classes - Week 7 #StayAtHome #StrongerTogether Challenge

FREE Live Stream Fitness Escape Classes - Week 8 #StayAtHome #StrongerTogether Challenge

VIDEO LIBRARY BEGINNER/SENIORS 5-DAY SCHEDULE: MIND HABIT BODY LIVE STREAM FITNESS ESCAPE

2020-05-30T15:28:00.000-04:00

MONDAY: TOTAL BODY STRENGTH TRAINING

TUESDAY: CARDIO/CORE

WEDNESDAY: TOTAL BODY STRENGTH TRAINING

THURSDAY: CARDIO/CORE

FRIDAY: ACTIVE FLEXIBILITY TRAINING

** Saturday: If possible, go outside for a 30-45 minute walk

**Sunday: REST Day

Recorded in real time during the FREE Live Stream Fitness Escape class for Beginners/Seniors

To escape the craziness and anxieties that we are all experiencing at this time (Covid-19 Pandemic, let’s get #StrongerTogether #HealthyAtHome for a daily 25-minute workout that includes stretch, sweat & strength exercises that will get the blood pumping.

You'll need:

-Yoga mat (for support)

- Water

- Smile

To join the Live Stream Sessions via Zoom : (Please check updated schedule )

On you laptop or phone:

1) Download the Zoom app (on your phone) or on your laptop go to zoom.us

2) Join a Meeting

3) Key-in meeting ID#

- 10:30AM EST Advanced ID# 653649256

- 11:00AM EST Beginner ID#242882475

4) Press Join

5) Click Open Zoom Meetings or On your laptop: follow “click here” instructions if nothing prompts , join using your browser.

Disclaimer:

VIDEO LIBRARY ADVANCED/INTERMEDIATE 5-DAY SCHEDULE: MIND HABIT BODY LIVE STREAM FITNESS ESCAPE

2020-05-30T10:00:00.000-04:00

MONDAY: TOTAL BODY STRENGTH TRAINING

TUESDAY: LOW IMPACT CARDIO/CORE

WEDNESDAY: TOTAL BODY STRENGTH TRAINING

THURSDAY: CARDIO/CORE

FRIDAY: ACTIVE FLEXIBILITY/STRETCH

** Saturday: If possible, go outside for a 30-45 minute walk

**Sunday: REST Day

COMPILATION OF EXERCISES (TOTAL BODY) : WEEK 9

Recorded in real time during the FREE Live Stream Fitness Escape classes

You'll need:

-Yoga mat (for support)

- Dumbbells (water bottles, canned goods )

- Water

- Smile

To join the Live Stream Sessions via Zoom : (Please check updated schedule )

On you laptop or phone:

1) Download the Zoom app (on your phone) or on your laptop go to zoom.us

2) Join a Meeting

3) Key-in meeting ID#

- 10:30AM EST Advanced ID# 653649256

- 11:00AM EST Beginner ID#242882475

4) Press Join

5) Click Open Zoom Meetings or On your laptop: follow “click here” instructions if nothing prompts , join using your browser.

Disclaimer:

VIDEO LIBRARY BEGINNER/SENIORS CARDIO & CORE: MIND HABIT BODY LIVE STREAM FITNESS ESCAPE

2020-05-29T19:15:00.000-04:00

LOW IMPACT CARDIO & CORE: WEEK 11

LOW IMPACT CARDIO & CORE: WEEK 10

LOW IMPACT CARDIO & CORE : WEEK 7

LOW IMPACT CARDIO & CORE : WEEK 6

WATCH the videos on GottaLoveMom's YouTube Channel: Beginner Cardio & Core

Recorded in real time during the FREE Live Stream Fitness Escape class for Beginners/Seniors

To escape the uncertainties and anxieties that we are all experiencing at this time (Covid-19 Pandemic, let’s get #StrongerTogether #HealthyAtHome for a daily 25-minute workout that includes stretch, sweat & strength exercises that will get the blood pumping.

You'll need:

-Yoga mat (for support)

- Water

- Smile

Disclaimer:

FREE Live Stream Fitness Classes to Stay #HealthyAtHome During the Pandemic: Week 8 #StrongerTogether

2020-05-11T08:24:00.000-04:00

"The problem Sis is they (grandmas in Fitness Escape classes) will never want you to stop. Especially Mom and her group really need you. This has been so instrumental in getting them through and keeping them healthy. You’re amazing!" ~ Mel, Week 6

Week 8 here we come! They say it takes 21 days to form a habit, if you've been attending the FREE Live Stream Fitness Escape classes since Day 1, you know very well that you have changed your mindset, changed your habits and is now working to change your body.

This week's word of the week is BALANCE.

Below are the details on how to join the FREE Live Stream Classes.

So let's continue to get STRONGER TOGETHER for a daily 25-minute workout that includes stretch, sweat & strength exercises that will get the blood pumping.

You'll need
▫️Yoga mat
▫️Dumbbells ( You can use towel, canned goods or water bottle as a replacement)
▫️Water
▫️Folding Chair (for balance or chair exercises)
▫️Smile

Classes are FREE. Just pay it forward. You can buy me Bubble Tea, support your local small business owners and artists . Check out the NEW edition of "Making TIME for a Happy Simple Life, 90 Day Journal".

Follow Jen on Instagram (@gottalovemom) and MindHabitBody for updated weekly schedule and feedback.

Stay safe and healthy and help others to stay healthy.

Hugs and prayers,

Past posts on #FitnessEscape Classes , Testimonials and Donations made:

FREE Live Stream Fitness Classes to Stay Active During the Pandemic #StrongerTogether

FREE Live Stream Fitness Escape Classes - Week 7 #StayAtHome #StrongerTogether Challenge

VIDEO LIBRARY BEGINNERS/SENIORS: TOTAL BODY STRENGTH MIND HABIT BODY LIVE STREAM FITNESS ESCAPE

2020-05-10T15:42:00.000-04:00

TOTAL BODY: Week 11

Week 11 Wednesday, Day 3

TOTAL BODY: Week 10

TOTAL BODY: Week 6

TOTAL BODY: Week 5

TOTAL BODY: Week 2

Watch the videos on GottaLoveMom's YouTube Channel: Beginner Total Body

Recorded in real time during the FREE Live Stream Fitness Escape class for Beginners/Seniors

You'll need:

-Yoga mat (for support)

- Chair (balance)

- Weights: Dumbbells, canned goods

- Water

- Smile

To join the Live Stream Sessions via Zoom :

On you laptop or phone:

1) Download the Zoom app (on your phone) or on your laptop go to zoom.us

2) Join a Meeting

3) Key-in meeting ID#

- 10:30AM EST Advanced ID# 653649256

- 11:00AM EST Beginner ID#242882475

4) Press Join

5) Click Open Zoom Meetings or On your laptop: follow “click here” instructions if nothing prompts , join using your browser.

Disclaimer:

VIDEO LIBRARY BEGINNERS/SENIORS: STRETCH MIND HABIT BODY LIVE STREAM FITNESS ESCAPE

2020-05-04T22:34:00.000-04:00

ACTIVE FLEXIBILITY/STRETCH : Week 11

ACTIVE FLEXIBILITY/STRETCH : Week 6

ACTIVE FLEXIBILITY STRETCH: Week 10

ACTIVE FLEXIBILITY/STRETCH : Week 5

Watch the videos on GottaLoveMom's YouTube Channel: Beginner Active Flexibility

Recorded in real time during the FREE Live Stream Fitness Escape class for Beginners/Seniors

You'll need:

-Yoga mat (for support)

- Chair (balance)

- Weights: Dumbbells, canned goods

- Water

- Smile

Disclaimer:

VIDEO LIBRARY ADVANCED/INTERMEDIATE STRETCH MIND HABIT BODY LIVE STREAM FITNESS ESCAPE

2020-05-03T22:42:00.000-04:00

Active Flexibility/Stretch: Week 11

Active Flexibility/Stretch: Week 10

Active Flexibility/Stretch: Week 6

Active Flexibility/Stretch: Week 4

WATCH the videos on GottaLoveMom's YouTube Channel. Intermediate Active Flexibility

Recorded in real time during the FREE Live Stream Fitness Escape class for Beginners/Seniors

To escape the craziness and anxieties that we are all experiencing at this time (Covid-19 Pandemic, let’s get
#StrongerTogether #HealthyAtHome for a daily 25-minute workout that includes stretch, sweat & strength exercises that will get the blood pumping.

You'll need:
-Yoga mat (for support)
- Chair (balance)
- Weights: Dumbbells, canned goods
- Water
- Smile

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

VIDEO LIBRARY ADVANCED/INTERMEDIATE CARDIO/CORE MIND HABIT BODY LIVE STREAM FITNESS ESCAPE

2020-05-03T02:47:00.000-04:00

LOW IMPACT CARDIO & CORE: Week 11

LOW IMPACT CARDIO & CORE: Week 7

LOW IMPACT CARDIO & CORE: Week 11

Recorded in real time during the FREE Live Stream Fitness Escape Classes.

To escape the craziness and anxieties that we are all experiencing at this time (Covid-19 Pandemic, let’s get
#StrongerTogether #HealthyAtHome for a daily 25-minute workout that includes stretch, sweat & strength exercises that will get the blood pumping.

You'll need:
-Yoga mat (for support)
- Chair (balance)
- Weights: Dumbbells, canned goods
- Water
- Smile

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

VIDEO LIBRARY ADVANCED/INTERMEDIATE TOTAL BODY STRENGTH MIND HABIT BODY LIVE STREAM FITNESS ESCAPE

2020-05-03T02:46:00.000-04:00

TOTAL BODY STRENGTH: Week 11

Week 11, Monday Day 3

Week 11 Monday, Day 1

TOTAL BODY: Week 10

TOTAL BODY: Week 9

TOTAL BODY: Week 8

TOTAL BODY: Week 6

TOTAL BODY: Week 5

WATCH the videos on GottaLoveMom's YouTube Channel. Intermediate Total Body

Recorded in real time during the FREE Live Stream Fitness Escape Classes.

To escape the craziness and anxieties that we are all experiencing at this time (Covid-19 Pandemic, let’s get
#StrongerTogether #HealthyAtHome for a daily 25-minute workout that includes stretch, sweat & strength exercises that will get the blood pumping.

You'll need:
-Yoga mat (for support)
- Chair (balance)
- Weights: Dumbbells, canned goods
- Water
- Smile

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

FREE Live Stream Fitness Escape Classes - Week 7 #StayAtHome #StrongerTogether Challenge

2020-05-01T15:14:00.005-04:00

Life is a wonderful GIFT.

You have been ‘entrusted’ with talents and responsibilities.

“...From everyone who has been given much, much will be demanded; and from the one who has been entrusted with much, much more will be asked.” (Luke 12:48)

I can't believe I've hosted FREE 60 fitness sessions in 6 weeks: 2 sessions a day, 5 days a week.

When I started the FREE Live Stream Fitness Escape classes, I didn’t think I’d be inspiring others to stay active, stay home, move more and stay healthy. I started it for me - so I can have a structure in my day, to have a reason to wake up early.

I LOVE seeing everyone move, breathe, stretch, sweat a little, get stronger and most of all SMILE.

I have moms and grandmas - young and the not-so-young, zooming-in from NJ, NY, FL and CA. (The amazing thing is that they all figured out how to Zoom!)

Remember exercise does NOT have to be perfect. It does not have to be hard, it’s great if it gets better over time. But just doing it is the very FIRST step that you should take. Make it easy, make it fun and most importantly, do it on a regular basis.

In this journey, I'm excited to join forces with PAFCOMNJ, Horizon BCBSNJ and PCGNY to share Mind Habit Body #StrongerTogether Fitness Escape classes to a larger group of people.

Classes are FREE. Just pay it forward. Donate to your local small businesses (Front Line Appreciation Group) to deliver meals/goods to the Front Liners.

Donations have already been made to:

Bought Mask Kit from Urban Sewciety. Sew 28 fabric facial masks. Donated to the elderly in the neighborhood, family, friends and medical staff at Overlook Medical Center
Overlook Auxiliary Appreciation Hope and Gratitude flag (to help purchase an urgently needed XENEX sterlizing machine)
Die Covid Die Fundraiser Telethon (BCR) in the Philippines to help purchase supplies for Front Liners
(FLAG) Front Line Appreciation Group of Cranford
F.O.R.K. Initiative (Friends Of Rural Kids for the benefit of NYC Front Liners)

Follow Jen on Instagram (@gottalovemom) and MindHabitBody for updated weekly schedule and feedback.

Hugs & prayers,
xo

Here are some LOVE from the grandmas and moms in the Beginner Class:

" I really enjoy the classes. I feel the difference, especially my balance. I really appreciate the way you're teaching it. It's awesome." ~ Mae, Week 2 #FitnessEscape

"I love the Beginner class. It is geared towards the seniors. Thank you Jen for doing this. You keep us motivated. Join this class and reap the rewards. See your friends while you help yourself stay healthy." ~ Tobye, Week 4 #FitnessEscape

"Thank you Jen for giving us a reason to get up and move. In this time of social distancing, it's wonderful to exercise and see our friends, too. Since I have joined the classes, I am feeling much better and look forward to it everyday." ~ Helen, Week 4 #FitnessEscape

How to Join the FREE LIVE Stream Fitness Classes (See details below)

Note: Beginner Class on Monday, May 4th has been moved to 10:00 AM EST

Word of the Week: RESILIENCE

To escape the craziness and anxieties that we are all experiencing, let’s get STRONGER TOGETHER for a daily 25-minute workout that includes stretch, sweat & strength exercises that will get the blood pumping.

You'll need
▫️Yoga mat
▫️Dumbbells ( You can use towel, canned goods or water bottle as a replacement)
▫️Water
▫️Folding Chair (for balance or chair exercises)
▫️Smile

FREE Live Stream Fitness Classes to Stay Active During the Pandemic #StrongerTogether

2020-04-06T09:30:00.000-04:00

To escape the craziness and anxieties that we are all experiencing, let’s get STRONGER TOGETHER for a daily 20-minute workout that includes stretch, sweat & strength exercises that will get the blood pumping.

You'll need
▫️Yoga mat
▫️Dumbbells ( You can use towel, canned goods or water bottle as a replacement)
▫️Water
▫️Folding Chair (for balance or chair exercises)
▫️Smile

Classes are FREE. Just pay it forward. Donate to your local small businesses (Front Line Appreciation Group) to deliver meals/goods to the Front Liners.

Donations have already been made to:

Bought Mask Kit from Urban Sewciety. Sew 28 fabric facial masks. Donated to the elderly in the neighborhood, family, friends and medical staff at Overlook Medical Center
Overlook Auxiliary Appreciation Hope and Gratitude flag (to help purchase an urgently needed XENEX sterlizing machine)
Die Covid Die Fundraiser Telethon (BCR) in the Philippines to help purchase supplies for Front Liners
(FLAG) Front Line Appreciation Group of Cranford
F.O.R.K. Initiative (Friends Of Rural Kids for the benefit of NYC Front Liners)

Follow Jen on Instagram (@gottalovemom) and MindHabitBody for updated weekly schedule and feedback.

Stay safe and healthy and help others to stay healthy.

Hugs and prayers,

Below are some feedback:

"I finally felt my heart thump" ~ M.A. , Week 1

"You're a generous person. Thank you for sharing your training with us. You make our days a lot easier." ~ A.F., 66yo, Week3

"You are the reason why 4 grandmas in NJ and FL have a reason to get off the couch, five mornings a week. Social distancing and isolation are bearable because we zoom in and exercise with you. You teach us how to get stronger, stretch and BREATHE." ~ R.D.F., Week 5

"Thank you for including us, seniors, in your daily exercise program. Starting our day with you brings us much joy and purpose." ~ Grandma R., Week 4

"I joined this morning's beginner/low impact online exercises. It feels so refreshing after weeks of staying home." ~ A.T., Week 1

"Love today's workout. My friends want to join, Can they join, too?" ~ V.P., Week 1

"I have a bad back and have trouble exercising and I'm feeling better. Thank you for including us." ~ Helen, 77yo , Week 2

"Thank you for doing this. I plan on 100% attendance. It is the right way to start quarantine day." ~ M.I., Week 5

FREE Live Stream #StrongerTogether Fitness Escape

2020-03-22T21:51:00.000-04:00

Let's get together to breathe, stretch, sweat (a little), get stronger and smile.

Classes are FREE.

This week's schedule:
Monday - Sweat
Tuesday - Strength
Wednesday - Stretch
Thursday - Strength
Friday - Sweat

Please do all that you can to stay safe and healthy, and reach out for help when you need it!

You are not alone. We are all in this together.

For details, follow Jen on instagram GottaLoveMom and MindHabitBody .

Spring: A season of hope and new beginnings

2020-03-14T13:22:00.000-04:00

It's been over 2 years since I last attempted to write.

It's March 14, 2020 and here in America we are facing a new reality and I just want to remind everyone to try to think of happy thoughts.

I was in panic mode the past few days, and I think I reached the maximum capacity - my own anxiety inflection point. (Although I didn't bother going to the stores this week since I still have plenty of supplies from last week)

Today I decided to consciously make an effort on staying calm, and only thinking happy thoughts. It will be an effort, but I believe it can be done.

Let's all continue to stay healthy and safe.

Aside from the protocols from CDC, here are some reminders/suggestions
to help calm these chaotic and confusing week:

Sleep at least 7 hours. Turn off your phone/electronics 2 hours before you go to bed)
Exercise (walk outside if it’s possible). Get some sunshine! Look up and admire the clouds or blue skies. Listen to the birds.
Stress management. Practice the breathing exercises; Inhale through your nose, hold, exhale out to your mouth.
Read a book
If you're a Beatles fan, watch "Yesterday" or "The Farewell" - both feel good movies I recently watched this week
Dance. Listen to your favorite fun music and dance in your kitchen
Nourish your body; Eat well, cut down on sugar, if possible.
Have some chicken soup (My Jewish mom calls it the Jewish penicillin)
Consult your doctor if you can take Vitamin D, Vitamin C, Zinc (these help your immune system)
Drink water
Hug those who can and are allowed to hug
Turn off cable news (Limit the number of hours to read or listen about the current events )

We will all get through this. Think positively.

Do what you're comfortable with, do what you feel is safe for you and
your family.

Have a lovely weekend.

Sending you and your family (and our communities) positive vibes.

Some notes researched by my husband about about the supplements mentioned above:

Must take: Vitamin D, C, Zinc

Vitamin D3 – 2000 IU/day

Why? Reduces risk of respiratory infection. “Compared to adults with vitamin D levels above 20 ng/mL, the likelihood of being hospitalized with pneumonia was 40% higher among those with levels below 20 ng/mL but above 13.5 ng/mL, and 140% higher among those with levels below 13.5 ng/mL, after adjusting for other factors which might predict pneumonia. The researchers found that a low vitamin D level was almost as strong a risk factor for pneumonia as smoking.”

Zinc – 40 mg/day
With capsules take a week off every few weeks but if you have cold symptoms use lozenges (Zicam or Coldeeze) every 3 to 4 hours until you are fine. Can mess with stomach a bit FYI,

Why? A review of 3 randomized, placebo-controlled, double-blind clinical trials involving substantial total daily doses (80 mg to 92 mg) of zinc from lozenges (9 to 23 mg of zinc (from zinc acetate) per lozenge) given within 24 hours of cold symptoms found that they shortened the duration of nasal discharge by 34%, nasal congestion by 37%, sneezing by 22%, scratchy throat by 33%, sore throat by 18%, hoarseness by 43%, and cough by 46%.
A study of people in nursing homes in France found that daily supplementation with zinc (20 mg from zinc sulfate) along with selenium (100 mcg from selenium sulfide) at breakfast for two years resulted more people being free of respiratory tract infections and having better antibody responses after influenza vaccination that those not supplemented with the mineral

Vitamin C – 1mg to 2mg a day

Why? A review of several studies performed prior to the emergence of COVID-19 found a dose of 1,000 to 6,000 mg of vitamin C daily (intravenously or by mouth) shortened the time on ventilation by about 25% for people who required ventilation for over 10 hours.

My Week in Exercise: Yoga and Walking #HealthyAndStronger

2018-03-16T16:15:00.004-04:00

Emotional – that’s what this week was about.

Last year was a tough year, health-wise. Debilitating symptoms kept surfacing one after another. So even though this week was an emotional week, I pushed myself to practice gratitude for getting past a challenging year, and for my angels in heaven watching over me.

Six weeks ago, the beloved groundhog Punxsutawney Phil, saw his shadow which meant winter would last until this week, and boy was he accurate!

We “lost” an hour, or as my ever-optimistic partner would rather say, “we gained an hour of sunlight”, because of Daylight Savings Time - which was probably the reason why I found myself napping.

This week was all about yoga and walking.

Saturday

THREE came home to visit so we were up late the night before. I also didn’t get any sleep because my digestive system was in chaos probably because I was stubborn - I had some peanut butter pretzels and I have food sensitivity to peanuts.

So today there was no energy for exercise.

Sunday

My sister-in-law took me to her gym, Equinox, at Upper East Side. We took the “Best Butt Ever” class at 11:30 AM, considering we had a fun time the night before, I was surprised I made it through the class which included a lot of squats, bands, steps, weights, and gliding discs. Taking a class truly has its benefits because I tend to push myself more - and acording to my sister-in-law, I had a wide range of motion!

Monday

I squeezed in 30 minutes of P90x3 Yoga and my usual 2-mile walk to Starbucks with Honey.

Tuesday

Today was an emotional day, a reminder that it’s not good to bottle up emotions.

I finally did something I was putting off for 2 years. It felt good and scary at the same time but I was glad I finally did it. As my daughter said, “no matter what, I’m proud you’re finally going.” (hint: Out of Status)

Today I practiced with Jillian Michaels’ Yoga Meltdown, ran 3 miles around the lake (Check out my Instagrampost), and stretched for 10 minutes.

Wednesday

Honey and I did our usual zenwalk to Starbucks, and before dinner I practiced 30 minutes of Grounding YogaFlow with Briohny Smyth - 7 Days of Gratitude.

Thursday

I wasn’t in the mood, maybe because this cold weather just wanted to linger forever - so after our usual zenwalk to Starbucks, I locked myself in my office and danced freestyle for 15 minutes. Sometimes, I just had to feel like a 10-year-old girl.

Friday

Another cold day so on our usual zenwalk to Starbucks, I wore my ski outfit. The wind was just brutal!

I managed to squeeze in a 20-minute Centering Yoga Flow with Calvin Corzine - 7 Days of Gratitude and 10 minutes of #ShapeButt30 workout.

Next week, my goal is to do 7 days of P90x workouts.

Have a great week everyone!

xoxo

Indoors: 2hrs 30mins

Classes: 45 minutes

Outdoors: 3hrs 45mins

TOTAL: 6hrs 42mins

Be happy.

My Week in Exercise: Getting in Shape Just By Walking #HealthyandStronger

2018-03-09T17:53:00.001-05:00

My Week In Exercise #HappyandStrongerEveryDay

This week was not as strength-building as I planned mainly because I was distracted, I didn’t get enough sleep and social media work-and-fun time took over my free time. However, according to my log, I logged in an hour more than last week’s.

This week is about “doing what tickles your heart”.

Saturday

Today as live-to-drive day at work which meant I spent 10 hours in New York. I was up before 5 in the morning to get ready for the day and by the time I got home I was exhausted. Good thing I had this challenge, otherwise, I would have skipped the scheduled 30-minute isometric contraction exercises that focused on instability stretch exercises which consisted of planks, leg extension, and isometric yoga poses.

Sunday

Another early day. I would have loved to sleep through the day but my son and I attended the 7:30 AM church services.

It was another chilly afternoon so Honey and I bundled up and did your regular zenwalk to Starbucks and back. As usual, we logged in 2.3 miles and 44 minutes of outdoor walking.

I wanted to learn how to do a hand stand so Honey showed me how he used to train gymnasts. Boy, it was tough! I was only able to be upside down for 15 seconds, although it felt like an hour.

Monday

In order for my body to get reacclimated with working out and training for the half marathon, I was determined to do 30 minutes of P90x3 : Dynamix workout. This routine was all about opening up my muscles and connective tissues to help increase my balance and flexibility. This routine included variations of leg lifts, adductor and glute lifts, planks, stretch, pigeon, lunges, spinal twist, and fifer scissors.

And since last month was spent on the couch fighting and recovering from the flu, Honey and I didn’t mind that it was windy and 40 degrees out. We bundled up and walked 2.5 miles for 1 hour.

Tuesday

Do ever do things that scare you? I was asked to emcee an event that honor the volunteers who help children in the Philippines and Jamaica who suffer from severe spinal deformity because of scoliosis. I do a lot of public speaking but it still gives me pause but I do it because it’s for a great cause.

So similar to exercise, practice and repetition are ways to be good at something. So today I practiced the entire morning until it was time to take the train to New York. The venue is a little over a mile from Penn Station.

My exercise for today was my run from and to the event, which totaled to 2.25 miles in 25 minutes! Not bad considering I was wearing a dress, bundled up in a winter coat and, and was ballet flat shoes and leg warmers.

Wednesday

Another snow storm hit the New York area and since I had an exhausting day, today was rest day. I stretched for 30 minutes.

Thursday

Yesterday’s snow storm started late and we got plenty of wet snow, branches knocked down a few power lines, and unfortunately for others, damaged a few houses.

Honey and I bundled up in the 37-degree weather and walked to Starbucks and back.

Later that day, we walked around the park behind us and played briefly by the swing set.

Can you believe we walked about 4 miles today?

I ate badly the night before so I felt really bloated. To pacify my guilt, I decided to try one of SELF magazine’s Abs Workout. Oh boy, definitely not for beginners! (Check my Instagram post)

Friday

A lot of paperwork to do but Honey and I always squeeze in a walk to Starbucks. So that’s 2 miles right there, and 40 minutes outdoors walking!

Before dinner, I squeezed in a 30-minute yoga.

I guess this is working! Sharing my fitness journey motivates me to “show up” and do something that will help me get healthy and stronger everyday.

Have a great week everyone!

xoxo

Indoors: 2hrs 30mins

Classes: zero

Outdoors: 4hrs 15mins

TOTAL: 6hrs 45mins

Be happy.

16 Surprising Benefits of Playing Sports

2018-03-09T01:00:00.000-05:00

By Koshial Robinson

Most people like participate in sports. It is an activity which is fun and enjoyable for almost every individual. In addition to enjoyment, it also helps freshen up one's mind.

There are numerous surprising benefits of playing sports:

Playing sports help people to learn discipline and mutual respect.
Playing any sports guide a person to work in a team. As a player he/she learns to obey the commands and as a captain, he/she learns to lead the team members.
Normally, every muscle is used while playing sports which promote good health.

About the contributor: Koshial Johnson is the founder of Skateboard-guide.com, , a blog about skating tips, skateboard guide, product reviews, news, equipment and events.

My Week In Exercise #HealthyAndStronger

2018-03-04T16:52:00.000-05:00

My Week In Exercise #HappyandStrongerEveryDay@53

Last year, I spent 6 months being sick that I told myself, "never again will I waste a beautiful day."

However, the flu had taken over my household for 4 weeks and last week was the first week that I felt sort of “back to normal.” These past 7 days reminded me (again) that everything takes time.

I'll be sharing my daily exercises to hold myself accountable. If you want to join me in this journey, feel free to give me a nudge on instagram.

Saturday

I had an early phone conference. I woke up with no major headache or pains so I was determined to get my body moving. It took a while to get set-up and to determine what exercise to do, so I did what worked for me in the past: Tony Horton’s 30 minute P90x3 Classic: Day1: Total Synergistics - a full body resistance workout which includes variations of push-ups, plank exercises, side-arm balance, crescent chair, weighted squats, core exercises and pull-ups (which I skipped).

Sunday

Yesterday’s workout got me motivated and surprisingly I wasn’t sore so I had no excuse. Day 2 on the P90x3 schedule was Agility, a full-body 30-minute workout that’s a mixture of aerobic exercises focusing on balance, strength, power, flexibility and precision. I’m currently studying sports medicine and after a decade (on and off) of doing P90, it was just recently that I recognized and paid attention to the terminology used throughout the routines.

It was raining but that didn’t stop Honey and I to bundle up and walk 3 miles to town and back.

Monday

I went to bed early but I couldn’t sleep. I was up all night worrying about something. I must have prayed the rosary four times. I woke up really sore all over especially my legs and back. Honey and I went to Costco and then I took a nap before I made dinner to celebrate my two son’s birthday. The only exercise I did today was walking around Costco and loading and unpacking the groceries.

Tuesday

I was surprised I woke up achy. I guess when you’re almost 54, and working out had not been consistent, your body would ache - a lot. I just wanted to curl under the blanket but Honey made sure we did our daily 2 mile walk to Starbucks, which I was glad we did.

Wednesday

I woke up not sore and with a renewed sense of purpose and energy. I was feeling down, lost. It’s revealing how depression can attack at times when everything seems to be picture perfect. Last week was a tough week and being idle and sick for so long made my mind wander at places it shouldn’t be.

So when I woke up and everywhere I turned I “heard” God saying “Jen, I am not done with you yet” - that’s all I needed to snap out of feeling BLAH.

I needed my dose of Vitamin D aka sunshine and my neurotransmitters aka endorphins. Today was a big work-out day: I tried SELF magazine’s 10 minute cardio that included single-leg reach, jump lunges, single leg walk out to push-up, single plank rotation with kick and animal flow with side-kick through. Later that day, Honey and I ran for 4 miles, and walked back home for another mile. When I got home I did the 5 stretching routine after a cardio workout for better flexibility (Thanks again SELF.com) - and that felt awesome!

Thursday

Yesterday’s workout got me all excited about today that I started writing again, hence, this blog post.

Today’s workout schedule was “The Challenge” which consisted of push-ups and pull-ups variations. I was only able to do 20 minutes of assisted pull-ups (up to 6 reps only) and my push-ups weren’t in good form, I had my knees bent and my back was arching. My lats and hamstring were still sore.

Around lunch time, Honey and I did our daily walk to Starbucks - 2 miles, 42 minutes.

Friday

It was a cold and rainy day. I started the day replying to my work emails on my pajamas. What was supposed to be 5 minutes ended up to be 4 hours. My body was still achy and the Bomb Cyclone made it impossible to do my daily walk to Starbucks. I replaced the scheduled 30-minute MMX (Mixed Martial Arts) routine with a Dynamix stretch-and-lift workout to bring focus to my connective tissues, muscles and joints, to help with my balance, flexibility and range of motion. (I needed to write these down to memory, the only way for me to remember).

Indoors: 2hrs 30mins

Classes: zero

Outdoors: 3hrs 15mins

TOTAL: 5hrs 45mins

Be happy.

SELF's #RACEANDWELLNESS Panel Discussion in New York

2018-01-31T15:08:00.003-05:00

SELF, an online publication focused on health and wellness, beauty and style, hosted a panel discussion on “Race and Wellness” on January 30, 2018. Despite the windy and freezing temperature, wellness enthusiasts travelled to the Conde Nast building at One World Trade Center in New York.

While waiting for the event to start, I was talking to one of the attendees and exchanged reasons on what brought us to this event. We were both addressing our renewed focus on our own health and wellness and wanted to learn how to engage the communities we work with to do the same. I mentioned that it was difficult for me to practice meditation on a daily basis because I preferred praying, and lately, my mind kept wandering off when I tried to meditate. We also exchanged our opinions of the meditation app, headspace, and agreed that it’s one of the best meditation app because it’s all about clearing your mind without getting spiritual – now, if I can only make my mind not wander for 3 minutes!

Editor-in-chief, Carolyn Kylstra, welcomed the attendees including the executives of Conde Nast’s Diversity Council led by British-American journalist and editor, Ana Wintour.

In Kylstra’s opening statement she said,

“Wellness has a race problem. From inexcusable racial disparity and health outcomes to booming wellness industry that caters almost exclusively to white wealthy people, health and wellness should be accessible to everyone but far too often are not.

I am actually in a unique position to do something about it. I have the responsibility to use my privilege and platform to bring awareness to this issue while not speaking over people of color. SELF reaches millions of people every month and our mission is “Wellness You Can Trust”. Our goal is to help people feel better.

But in order to help most people we need to make sure that they see themselves in the stories that we tell and the information that we share and the events that we host. “

A brief 15-minute guided meditation led by Jessica of Mindful, a meditation studio in New York City, provided a little breather to calm the minds and relax the bodies.

The #RACEANDWELLNESS moderator was Leta Shy, SELF’s Executive Editor.

The panelists were:

Wendy Lopez , nutritionist and co-creator of “Food Heaven Made Easy”
Amanda Young, L.C.S.W. , Certified Group Fitness Instructor, Lead Instructor at Shape Up NYC
Loren Robinson, M.D., Pennsylvania deputy secretary for health promotion and disease prevention
Ibtihaj Muhammad, American sabre fencer, Olympic bronze medalist

How do you deal being the "first" or "one of the few"?

Ibtihaj Muhammad, the first Muslim American woman to wear a hijab while competing for the United States in the Olympics, shared how she coped about being different:

I’ve always been a confident person. I noticed that my skin color and me being a Muslim has affected how other people treated me but it never really affected how I felt about myself. I am not sure if I attribute that to my parents.

When told she’s not able to think tactically because she doesn’t have the ability as a black woman:

“I think having the mental fortitude to push through and for me, honestly, I’ve chosen happiness throughout my career and I think that having this epiphany before the Olympics and made this conscious decision to not care whether what people have to say about me and the misconceptions they may have about me as an athlete I think helped me qualify for the team."

What do you tell to people who don’t feel represented in the wellness industry?

Wendy Lopez, registered Dietician and co-founder of Food Heaven Made Easy, replied:

"Health wellness was an image of a skinny white woman with a smoothie bowl.
This is a little ridiculous - we need to change it up!

Being color blind is not helpful for anyone, especially when it comes to health and wellness. Research shows that having a culturally relevant approach especially when it comes to health, leads to a better health outcome.

As a provider or someone in health and wellness, we should be mindful of the language that we all use – so people know what you’re talking about.

Nutritionists should be mindful of being inclusive of people who are often left out of these conversations - whether people that aren’t skinny or people with bigger bodies or disabled, undocumented, or people who are poor - because in speaking health and wellness, we sometimes speak in a certain way that leaves out a lot of people from this conversation – people that can really use our services the most."

When Lopez addressed the issues of the undocumented, I was reminded of my struggles as a new immigrant in America. I was in my 20's and health and wellness wasn't on my radar. My life's purpose was to survive and help support my family's basic needs. It wasn't until 14 years ago, when I was about to turn 40, that I first attempted to do bicep curls.

How do you cope with chronic illness?
Social worker and certified group fitness instructor, Amanda Young, was asked on how she dealt with chronic illness:

In addressing one’s illness, Young listed 3 things to remember:

1) Know and seek knowledge We have a responsibility to know and learn our own illnesses. Reach out to online support sites that are well versed on your particular condition – a lot of time, when you talk to other people from different places, they are given different treatments that your doctors probably haven’t suggested.

2) Recognize your own self-care. When you focus on self-care you have that opportunity to control one piece of your life even for just 5 minutes.

3) Do not deal with your illness in isolation. When you open yourself up for help, you allow yourself to be helped and when you create that vulnerability, you will be amazed at how many people may show up.

Young also talked about the free fitness programs offered by Shape Up NYC . Yes, it's FREE and it's in about 200 locations across the 5 boroughs of New York, offering over 200 classes. I couldn't believe it! How come no one in my community knew about this? Or is it possible, that the Filipino-American community in New York knows about it but fitness just isn't their priority? What about the senior citizens or those with disabilities, are there fitness programs designed just for them?

What do you want people to know about the medical system to help them navigate it to get the health care that they need and deserve?

Dr. Loren Robinson, Pennsylvania deputy secretary for health promotion and disease prevention, talked about doctor-patient relationship and "choosing to be human".

If doctors remember that they are doctors first then they will not talk the way they do. It’s all about choosing to be human. I guess years and years of medical school tells the brain, you’re a doctor.

Patient-doctor relationship is important. You, as a patient, should always have questions every time you go to the doctor. Sometimes when the doctor asks, “anything else?” and you don’t reply, doctors are gone right away, and you feel like you can’t ask anything.

Even if you google something, that opens doors to conversations.

Doctors want to be asked questions. When patients ask questions, doctors stop talking at them and they start to really listen."

Dr. Robinson also pointed out that when talking about “Healthy Communities” ask what healthy means to them. When someone comes to you and asks, “I want to be fit”, you should ask “What does fitness mean to you?” She also reminded the audience the importance of lifting everyone. So when you see something different online, something that’s not trending, and someone who’s trying to make a change, a simple “like” can lift that person.

with SELF's Executive Editor, Leta Shy.

At the end of the panel discussion, I approached Leta Shy, who is half Korean, and thanked her for the informative and educational conversations. She recognized that there is no or very little Asian representation in the wellness community and various media platforms.

I hope one day, SELF will find a way to feature the unique qualities of Filipino-Americans.

I didn't get a chance to personally thank (selfie moment) Ms. Muhammad and Dr. Robinson - so if you happen to be reading this, here's a virtual hug and handshake to express my gratitude.

To all the panelists, thank you for sharing your knowledge, opinions and experiences. You definitely have made a difference!

Be happy.