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Employee Spotlight – Allison Condry

Haley Cooke | August, 5, 2020

This week we are featuring another employee – Allison Condry! Read through what she had to say about her current wellness journey in our question and answer session.

What is your motivation in your wellness journey?

My overall health (mentally and physically) is most important…. but I also love taking photos with friends and don’t want to be embarrassed when I see them later.

What is your weekly exercise routine?

Pre pandemic… four to five times a week I was working out in our fitness classes and adding the occasional run. Once the gym closed in March, I started running every other day and doing what I could with weights at home. I was happy when the DWC gym opened back up so I could add Body Pump and Stretch back to my routine. On top of that, I am still running 4-6 miles every other day since I got into that habit!

What has been the best part of this journey so far?

I have seen an improvement in my speed in running! I’m still slow but seeing progress has been awesome.

What do you find is a daily struggle?

Eating well! And working out at home alone.

What is your favorite part about exercise?

Knowing that I am doing good for my body so that I can have the energy and mobility to do the things I love.

Where are you currently seeing success?

I haven’t noticed much of a change personally with the way my clothes fit, but people have asked if I have lost weight, so that is an encouraging success!

What are you the most proud of?

Currently, my perseverance to keep running in the Texas heat!

If someone wanted to start their own journey – how would you encourage them?

It’s easy to make excuses to not workout or to get takeout instead of cooking a healthy meal, but it is important to make the time to fuel and take care of your body. That doesn’t mean you have to get extreme but making small steady changes over time can make an impact. Don’t forget that goes both ways though! Pay attention to any habits or changes that you make so you aren’t slowly adding small unhealthy changes either!

Allison didn’t allow these “times” to let herself slack off on her fitness goals.. instead she figured out a way to keep moving and motivated herself to do so. She began running more and started seeing results! What is something you currently do on occasion but think you may enjoy doing more of? Is that running, walking or riding your bike? Activity does not have to involve a physical gym… find something you like, and you may also find the thing you love!

My encouragement to you this week is to challenge yourself… what is something active you can do today? Do you have 15 minutes to go on a walk or bike ride? You can start small and build up to something greater!

Email me with your questions or thoughts on how you can get active!

 

Employee Spotlight – Carrie Terrill

Haley Cooke | July, 29, 2020

This week we are featuring another employee – Carrie Terrill! Read through what Carrie has to say about her current wellness journey in our question and answer session.

 

What motivated you to start your wellness journey?

I want to be healthy for myself and for my family. I had a baby last year and I want to be around to watch him grow up.

What does your weekly exercise routine look like?

I use both of my 15-minute breaks to go to the DWC gym. My routine is usually cardio with some weights mixed in.  I also take the baby out for a walk on the weekends around our neighborhood.

What has been the best part of this journey so far?

One of the best parts is the psychological aspect. Just taking that 15 minutes, twice a day to go and get some exercise clears my mind and helps me to stay focused. This also helps me to feel good about myself.

What do you find is a daily struggle?

Staying on track with eating has always been a huge struggle for me.  I have battled different eating disorders through the majority of my life and it is so easy to get off track.

What is your favorite part about exercise?

Knowing that I am being kind to my body.

Where are you currently seeing success?

Definitely my commitment to working out on my breaks and the consistency in my food prep. I set a personal goal to eat a vegetarian diet for breakfast and lunch at the beginning of the Live Fit Challenge and so far it has been very doable and delicious.

What are you the most proud of?

Getting back into a consistent routine. The Live Fit Challenge definitely has gotten me motivated and back on the right track. I have lost 70lbs over several years and while it has taken me a while, I have kept that weight off.

If someone wanted to start their own journey – how would you encourage them?

Just start. Even if you can only walk for 5 minutes at a turtle’s pace, it is a start. Is your diet junk? You know what is bad, so cut out one bad thing at a time. Moderation is key, it is okay to eat Whataburger occasionally.

 

I feel like we should all be able to relate to Carrie’s statement about wanting to be around for her son growing up… we all have something in the future we want to experience and be around for!  Carrie understood that setting a realistic and achievable goal was what she knew she could do at the point when she started her journey.  It just takes focusing on one thing at a time!

My encouragement to you this week is to ask yourself… what is one thing you can start to work on? How many minutes do you have to offer up for your own health each day… will you give yourself 5 minutes a day to walk? Or… what do you need to cut out/limit with your nutrition one day a week?

Do you need help with setting an achievable goal? Reach out to me… I am here to help!

Part two: Veggies!

Haley Cooke | July, 22, 2020

Check yourself again: Are you getting in your 3 cups of vegetables (minimum) each day!? Since last week how many days have you been able to successfully fit in your 3 cups of vegetables each day? If you haven’t tried it out yet… why not start today!?

Here are some additional ideas on how to increase your vegetable intake. These ideas can be added to the list from last week’s blog and placed in a location that you see weekly to encourage your daily intake of veggies!

 

Make a vegetable filled soup to enjoy during the colder months. Make your own soup with broth or purchase canned vegetable soups. Try filling the soup with tomatoes, carrots, celery, green beans, peas, yellow onion and other yummy vegetables!

When you eat a salad – add color! Try to get 3 to 4 colors in every salad you make.

                Red – bell peppers, tomatoes

                Orange – carrots, bell peppers

                Yellow – bell peppers, squash, onion

                Green – spinach, cucumbers, zucchini, broccoli, celery

                Purple – onion, cabbage, beets, eggplant

Stock up on your veggies during each grocery trip. Being prepared is part of being successful. Knowing you have enough veggies in stock for three cups a day will help to ensure you meet your daily recommendation. Stock up on fresh veggies, canned veggies, and the already mentioned frozen veggies. As a tip: also look for low sodium or no salt added labels.

When at a restaurant – ask for an extra vegetable as a side! Some locations have great steamed veggies that you can substitute the fried okra or french fries with. You may also be able to get a side salad for a low price with your entree. Never let eating out at a restaurant be your excuse – the veggies are there too!

We have all heard the phrase “Try new things”… that includes your vegetables! If you have a few favorite veggies that is great, but also be willing to try new vegetables out. During certain seasons, you can find local markets with fresh veggies and grocery stores that will feature unique vegetables on occasion.

 

Hopefully you will find these ideas to be helpful along your journey of eating more vegetables. If you have any questions on how I fit my 3 cups of vegetables in each day – just let me know!

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