Nature and Mental Health, Let’s Get Outdoors!

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A recent survey found that fall is the favorite season of most Americans. The cooler temperatures are ideal for outdoor activities such as hiking and biking or, more relaxed activities such as a long walk on the beach or even gardening. All this is undoubtedly good for our physical health, but can these activities in nature also benefit our mental health? 

Studies show that rates of mental illness are higher in cities and lower in more rural cities. Some research indicates that the urban environment can create toxic levels of stress, which can affect mental health. Growing evidence suggests that contact with nature can improve mental health in a variety of ways.

Usually, when in nature it involves exercise such as walking, hiking or biking. Exercise releases endorphins, which can elevate mood and reduce physical pain in people with or without a mental illness. An outdoor activity that involves physical exercise can help improve obesity, sleep difficulties and cardiovascular issues. 

The exposure to sunlight and blue skies can be vital for positive mental health. Sunlight prompts the release of serotonin, which can improve mood and cognitive function. 

Some health services have animal-assisted therapy programs, where patients can take dogs on long walks or even go horse-riding. These can be fun interactive alternatives to taking prescription medication. 

Everybody can benefit from contact with nature, young and old, male or female, mentally-ill or mentally-well. Get outdoors to promote your mental health, you won’t be disappointed! 

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Intermittent Fasting 101

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Intermittent fasting is the buzzword in a lot of health and wellness circles. So, what is it? Is it safe, and can you benefit from it? Intermittent fasting is an eating pattern in which you alternate between periods of eating and periods of fasti­ng for a pre-determined period of time. There are several ways to do this, but all methods split the day or week into segments and specify whether to eat or fast during the designated timeframe. Intermittent fasting is not a diet, it is a way of eating that schedules times when eating is allowed and times when fasting is practiced. 

Below are some of the most common methods used.

16/8 Method:
Fast for 16 hours, eat during the remaining 8.

14/10 Method:
Fast for 14 hours, eat during the remaining 10. 

Eat-Stop-Eat Method:
Fast for 24 hours on 2 non-consecutive days a week. 

5:2 Method:
Limit calories to 500 on 2 non- consecutive days a week. 

Any foods are allowed during set timeframe. Always prioritize fruits, vegetables, protein and healthy fats. Unlike most diets, with intermitted fasting there are no foods that are off limits, even carbohydrates or fats. Abstain from snacking outside the timeframes you set. 

Advocates of this approach claim it helps them lose weight and improve their overall health.

 It is important to always talk with your doctor so you can understand the health risks and determine if fasting will have benefits for you. This diet strategy typically reduces the overall calorie intake, and people may lose weight but at a cost of insufficient nutrient intake. Understanding the impact that dietary changes can have on your body is especially important for people with chronic illnesses or those with a history of heart disease. Again, we recommend talking with your doctor and researching options to determine if this approach is right for you! 

Massage: The Holistic, Natural Solution for Better Mental Health

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With metal health awareness on the rise, people are looking more into holistic therapies to manage the everyday stresses of life. Research has proven both physical and mental health benefits. Massage should be part of everyone’s toolkit when the going gets tough. 

Here are a few of the research-backed mental health benefits of massage:

It stimulates the production of feel-good hormones that alleviate depression. A meta-analysis of 17 studies shows a high correlation between massage therapy and alleviation of depressive symptoms. massage was found to affect body chemistry, even increasing serotonin and dopamine, the neurotransmitters involved in depression.

Regular massage soothes anxiety. Massage can reduce the built-up stress in your body that leads to anxiety. Massage has also been shown to reduce levels of cortisol, the stress hormone, by up to 30 percent 

Massage improves concentration. If you have trouble concentrating, you’ll be happy to find out that massage is one of the ways you can boost your ability to stick to tasks at hand. Muscle tension diverts blood flow to that part of your body rather than to your brain. Once that tension has been released through massage, blood flow to your brain will improve. Which increases the oxygen and nutrient flow to the brain allowing you to focus. 

Massage increases energy. One of the primary benefits, both mentally and physically, of massage is increased circulation. The act of applying pressure through massage can boost your lymphatic system so that your body can detoxify itself more easily. Your blood will circulate better, leading to that feeling of freshness and clarity. 

Massage helps insomnia. Research has shown that massage both reduces stress and leads to increased levels of serotonin—making it possible to relax so that you can fall asleep.

Pediatric Massage Therapy Benefits Children with ADHD

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Pediatric massage is adapted for each child/adolescence on a specific case by case basis. This massage therapy will ease both physical symptoms as well as, emotional discomforts associated with pediatric medical conditions while alleviating pain, anxiety and depression in children. This healing touch therapy also provides comfort, relaxation, reduction of stress hormones and relief from chronic conditions such as asthma, nausea, constipation and muscle aches. This can be a great alternative to medicine for children with ADHD. 

As many as 3-5% of school age children have this disorder. 50% of them are on some form of prescription medication for treatment! With statistics like this many parents are seeking alternative therapies for their children, and massage therapy is one such possibility.

ADHD is both a common and disabling disorder. It is characterized by inattentiveness, impulsivity, and hyperactivity which significantly impairs social, academic, or occupational functioning. While medications and behavior modification management help control this disorder, they are not curative.  

Massage therapy has been studied in a number of medical and psychiatric illnesses with positive results (American Psychologist, Dec.,1998).  A recent study shows massage therapy to decrease fidgeting and improve scores on the Conners Scale (The Conners Comprehensive Behavior Rating Scale is used to better understand certain behavioral, social, and academic issues in children between 6 and 18 years old. It is often used to help diagnose attention deficit hyperactivity disorder) in adolescents with ADHD. Massage therapy has also been shown to increase serotonin levels which might help modulate elevated dopamine levels thought to occur in children with ADHD. The massage methods used with children include Swedish, Craniosacral and Manual Lymph Drainage techniques. 

Because children with ADHD have trouble sitting still for too long, they may tolerate shorter but more frequent massages. Studies recommend two 20-minute massages a week to assist in producing benefits for the child. During the session’s children are in normal school clothes while their parents attend. Parents involved have indicated that this is a positive experience for them and their children. 

Parents have also reported a sense of closeness between them and their children, more periods of relaxation, and settling better at night. While every child is different and responds to massage in their own way, this can be a healthy substitute for medication. 

Prenatal Massage Therapy for Mothers to be

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Pregnancy can be a time of discomfort for a lot of women. Research shows that prenatal massage therapy can be an excellent way to reduce those uncomfortable aches and pains. 

Is prenatal massage safe? 

Yes absolutely, however you need to be well informed of this massage technique before you make your first appointment. It is also imperative to choose a licensed massage therapist that specializes in prenatal massage therapy technique. First you want to begin by getting the okay from your doctor. 

What is a prenatal massage? 

A prenatal massage is a special massage performed only on pregnant women. It is designed to ease the aches and pains of pregnancy. Prenatal massage also avoids certain areas and techniques. For example, very deep work on the legs, ankles, and feet is not appropriate during pregnancy massage due to the risk of blood clots. The pressure is typically light to medium, much like a Swedish massage. Deep tissue massage work can be performed on specific areas of the upper back and neck.

Pregnancy involves many physical and emotional changes. A pregnancy massage can soothe these aches and pains in a healthy, safe manner. Women say they experience improvement in low back pain, neck and shoulder tension, anxiety, swelling/sore feet, circulation, and hip soreness. It helps prepare the mind and body for the birthing process. 

Since there is a higher risk of miscarriage in the first trimester most massage therapist decline to massage a woman who is in her first trimester of pregnancy. 

Your massage therapist will have you lie on your side, which is the least stressful for both you and your baby. This technique focuses on stress, pain relief and swelling reduction which are all common issues with most pregnancies. 

Aside from prenatal massage, many mothers swear by postnatal massage, or maternity massage, a gentle massage enjoyed by brand-news mothers in the days and weeks after giving birth. A postnatal massage is great to aid the release of oxytocin (a hormone that helps with baby-bonding and nursing) and ease various post-birth issues, including swelling, back pain, out-of-whack hormones, and postnatal depression.

The takeaway 

Again, always seek to work with a certified prenatal massage therapist during your pregnancy. Massage therapists with training and certification in prenatal massage are aware of the special needs that pregnant women have based on the trimester and physical condition they are in.

Asking the right questions will put your mind at ease when scheduling your first pregnancy massage. Be certain to ask about the therapist’s prenatal massage training and experience before booking your massage to ensure you get the best quality care. 

Exercise: A Powerful Weapon to Fight Depression, Heart Disease

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Our friend James is concerned about his 82-year-old mother, who lost her husband and sister within a couple of months this year.

She’s showing signs of depression, which can be grave. Plus, she was recently diagnosed with AFib, or atrial fibrillation, and is working with her doctors to bring her heart to a proper, steady rate. AFib can lead to stroke, heart failure, and other problems.

James’ mother has friends and family to support her. She’s in good health and has been reasonably active physically, working out with resistance bands at home, tracking her steps, and going to yoga classes before her husband began ailing a few years ago.

James has learned that depression and AFib are common, serious problems for people over 50.

“I’ve also learned we have a powerful tool to treat them,” he says. “Exercise.”

Depression Is A Serious Illness

The American Association of Geriatric Psychiatry says 15 percent of people over 65 have symptoms of depression that interfere with their physical, mental and emotional health. 

Researchers at the University of Washington say mature adults with significant depression have healthcare costs 50 percent higher than those without it. The World Health Organization says that by next year, depression will be the second leading cause of premature death and disability around the world.

The good news? Research proves that exercise:

  • Improves mood Reduces anxiety
  • Reduces anxiety
  • Increases the ability to handle stress
  • Improves sleep

Scientists at the Duke University Medical Center tested exercise against antidepressants in 156 outpatients 50 and older. The two treatments worked about the same in eliminating symptoms, and exercise was better than medication in keeping depression from recurring.

A Connection to Heart Disease

Depression brings a higher risk of heart disease. Exercise improves fitness, of course, and helps lower the risk of both, according to a study published in the JAMA Network. 

“Depression doesn’t exist in a vacuum,” said Dr. Madhukar Trivedi, who wrote the report. “Especially for people who are older, depression has a complicated relationship with other major medical diseases.”

Among the findings:

  • Fit people are 16 percent less likely to develop depression.
  • Fit people are 61 percent less likely to die from heart disease.
  • Even among people with depression, those who are fit have a 56 percent lower risk of dying from heart-related problems.

“Exercise not only reduces your risk of heart disease but also improves your depression, so I really see it as a bonafide treatment related to depression,” said Trivedi. “I want primary care physicians to prescribe not only antidepressants but also prescribe a dose of exercise for the treatment of depression.” 

Serious Issues We Can Fight

Experts say physical activity is usually good for people with AFib, according to WebMD.  Before you start ramping up your workouts, ask your doctor if you need any tests.”

The Mayo Clinic says doctors routinely recommend exercise and a healthy diet for patients with AFib. Again, talk to your doctor.

The American College of Cardiology says:

Studies show that compared with people with AFib who do not exercise, those who do:

  • Have fewer AFib episodes,
  • Go to the hospital less often, and
  • Report a better quality of life

As for James’ mom, he’s going with her on doctor appointments, helping her maintain social routines – and encouraging her to exercise. 

“These are serious issues,” he says. “But we can fight them.”

See your doctor for more information about depression and heart disease, including AFib. 

Hydration For Active Adults

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Did you know adults 55+ are more likely to drink half the recommend 8 cups or more of water/day compared to younger adults?

Older adults are at an increased risk for dehydration, in part because they naturally have a lower water volume. Even minor illnesses can result in dehydration.

By raising awareness of good hydration, active aging professionals can avoid the negative effects of dehydration.

Good nutrition goes hand in hand with hydration, we can get both water and electrolytes from food. Food provides about 20% of the fluid in our bodies. Not getting enough fluid or electrolytes can cause dehydration. 

THE IMPORTANT ROLES OF WATER

  • Protects and cushions vital organs
  • Moistens tissues such as those in the mouth, eyes, and nose
  • Carries nutrients and oxygen throughout the body
  • Prevents constipation
  • Regulates body temperature
  • Moistens air for breathing
  • Maintains blood volume and blood pressure
  • Lubricates and cushions joints and bones
  • Helps kidneys remove waster; prevents kidney stone formation
  • Helps digest and absorb nutrients; helps convert food to energy

SIGNS OF DEHYDRATION

  • Lake of energy or feeling weak
  • Dry mouth and/or chapped lips
  • Feeling thirstier than normal
  • Decreased urine output and/or dark urine
  • Headaches, dizziness, or feeling lightheaded
  • Constipation

HYDRATION TIPS

  • Carry a bottle of water around with you
  • Have water by your bed
  • Check your urine color (it should not be dark)
  • Drink a full glass of water when you take medications
  • Flavor your water with fruit slices or herbs
  • Drink water after going to the bathroom
  • Dilute fruit juices with water
  • Don’t limit water for convenience

To avoid dehydration, older adults should drink at least 8 cups of water per day. However, individual recommendations can vary. Always check with your doctor.

8 Brain-Boosting Hobbies Scientifically Proven to Help Keep You Sharp!

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Your brain is the command center of your body. From your feelings to behaviors, it dictates everything you do. Just like any other muscle, it’s important to stimulate and strengthen your brain. How do you train your brain to be stronger? Below are eight common hobbies scientifically proven to boost your brain’s health!

1) SPORTS & FITNESS

Physical activity is a powerhouse when boosting your brain! Breaking a sweat can improve your ability to multitask and increase productivity. On average, employees who exercise regularly are 15% more efficient and 23% more productive!

2) COMPUTER SKILLS

Mastering new computer skills can help keep your mind sharp. Researchers found that programmers have more activity in parts of the brain that are related to learning, speaking and understanding language. 

3) YOGA & MEDITATION

Centering your chi greatly reduces stress and fights off anxiety. In a study, 60% of anxiety-prone participants showed improvement after 6-9 months of meditation. 

4) COOKING & BAKING

Whipping up a tasty meal improves your ability to multitask. Multiple studies have shown that multitasking sparks brain activity and enhances neural efficiency. 

5) MUSIC

Music exercises every part of the brain. Numerous studies have found that playing an instrument utilizes both hemispheres of the brain which strengthens brain functions and motor skills. 

6) CRAFTS

Did you know that knitting and scrapbooking actually benefit your brain? Crafting may reduce chance of developing mild cognitive impairment by 30-50% 

7) LANGUAGE

Learning a foreign language helps you stay mentally fit. Research has shown, that bilinguals show Alzheimer’s symptoms 5-6 years later than those who speak only one language. 

8) ARTS

Channeling your inner Picasso can improve your problem-solving abilities and boost memory. Doodling while listening to information can lead to a 29% increase in memory recall. 

Chances are you might already have a few of these hobbies. If so, give yourself a pat on the back and continue to sharpen your mind while doing something you enjoy. If not, it’s never too late to start something new! 

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Heart Health and Dogs. They Really Are Mans Best Friend

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If you have a dog, here’s one more reason to love him. If you don’t, here’s one more reason to find your forever friend.

Scientists say having a dog is good for your heart health!

“Those who own a pet, particularly a dog, were healthier from a cardiovascular standpoint,” said Dr. Francisco Lopez-Jimenez, a Mayo Clinic cardiologist, author of a study published in Mayo Clinic Proceedings: Innovations, Quality and Outcomes.

The study looked at 1,800 people with no history of heart disease and scored them based on Life’s Simple 7 from the American Heart Association: body mass index, diet, physical activity, smoking status, blood pressure, blood glucose and total cholesterol.

The study found that people with pets had better cardiovascular health. People with dogs had the best of all. Pet owners got more physical activity, had better diets and lower blood sugar levels.

The heart association has said that owning a dog increases physical activity and engagement while lowering the risk of cardiovascular diseases. These are all important challenges for millions of people over 50.

The AARP gathered previous reports showing dog owners have a lower risk of high blood pressure and are more likely to survive a heart attack. Having a dog lowers stress and depression and even eases pain. Just looking at a furry friend produces endorphins, our natural painkillers.

So, if you don’t have a pet, particularly a pooch, consider adopting one.

Do You Think It’s Possible?

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“Do you think it’s possible for a little girl to fly?” 

In 1970, Coach Béla Károlyi asked this question to the young girl who was sitting silently behind her school desk. With a fire blazing behind her eyes, she stared back at him and answered his question with a nod of her head. He replied, “So do I!”

As we write this, Michael Phelps is making Olympic history by becoming the greatest Olympian who ever lived. Over three decades ago, another Olympian made history by demonstrating that what was previously believed to be impossible was in reality quite possible. 

Most of us may never feel the weight of a gold medal hanging on around our necks and hear the thundering applause of a gracious and reverent crowd. Yet, in each of us is the heart of a champion. The only difference between those who allow their inner champion to fully express itself and those who live vicariously through the accomplishments of others is a decision. Champions are champions because they think, act and therefore perform as champions. The moment you decide to step out of the stands and into the arena, you are a champion. 

Greatness leaves clues. Out of the seeds of greatness come the distinguishing fruits of character, the clues that are left behind by every inspiring achievement so that it can be built upon. Within every achievement is the blueprint that, when studied, enables us to not only replicate preceding accomplishments but reach those goals we set for ourselves even higher. 

You must emulate that which you desire to become. With another Olympic games recently behind us, we thought it was appropriate to share with you the six qualities of a champion we have observed over the years in the top performing trainers, managers and professionals worthy of emulation. How better to do that than through the story of one of the greatest Olympians who ever lived, an individual who overcame her own adversity, so that she might help others to break free from the limits of their own. 

Quality #1 – The Courage to Imagine the Unimaginable 

Nearly six years later at the 1976 Montreal Olympic Games, this young girl, Nadia Comăneci, performed her legendary gymnastic routine. Her body effortlessly danced through the air in harmonious movement while she flipped, turned and flew from one uneven bar to the next. The sheer beauty, elegance and fluidity with which she performed her routine looked as if she was breaking the bonds of gravity as she soared above the ground and, in fact, looked like a little girl flying. 

Nadia completed her final somersaults and landed with her two feet planted firmly on the ground. Her head was held down at first. Slowly she lifted her torso, then her head and then fully extended her arms towards the sky while staring with intensity into the layers of spectators. The hundreds of spectators from every country on the globe jumped out of their seats while clapping and cheering with praise for the performance they had just witnessed. 

The judges handed in the final scores. The crowd waited silently as they stared at the scoreboard. The lights lit up on the board as 1.00. Only one? The crowd was confused, as this was the lowest score possible. Then a voice from the loud speaker said, “There seems to be a problem. The judges are conferring, one moment please…. Yes! Yes it is!!! For the first time in the Modern Olympic Games, a perfect 10.00!” 

The scoreboard was only set for three digits and did not have enough spots to display the four digits of 10.00. Nadia made Olympic Gymnastic History by changing what was considered at the time by the masses to be impossible. She was the first gymnast in history to score a perfect 10.00.

Nadia was a girl no more that six years old turning cartwheels in the schoolyards of Romania when asked if she believed it possible for a little girl to fly. She was found as a carefree little girl who believed she could accomplish the unimaginable. “Many never experience breaking the bonds and flying because they lack the courage to believe beyond what others suggest as possible,” said Nadia. “The lack of courage to break boundaries is not a consequence of cowardice but rather conformity. Just as the numbers on a scoreboard were set based on what others felt at one time to be possible, it also suggested the limits to which others should conform as well.” 

Conformity is following a script for your life that you did not write. If you have ever heard that quiet yet persistent voice in the back of your head telling you that you can do more then has been realized, if you have ever had a feeling that you were capable of far more than has been demonstrated in your life so far or have seen yourself going further then others thought possible, this by itself could be evidence of the fact that you were meant to break through the bonds and fly. 

Quality #2 – Decide to Be a Champion… No Matter What!

At one of Nadia’s first performances, before her perfect 10 was accomplished, many had hopes to watch this young girl perform her routine at a gymnastic competition. Coach Károlyi had promised everyone she would be a future champion for the Romanian team. He instructed Nadia to “perform exactly as you did in practice, and don’t let us down.” If Nadia performed as she demonstrated in practice, she would succeed. 

Nadia slowly walked over to the balance beam. She stared over the balance beam not with her usual fire but with hesitancy for what she was she was supposed to do, with a look of fear from the expectations set by others. Nadia proceeded with her routine and fell several times off the balance beam. Many looked on with disbelief and disappointment. Was this was the young girl who was promised to be a champion? 

All too often many of us stand in our own way of making our dreams and goals come to fruition not because of who we think we are, but rather, who we think we’re not. 

On the trip back from the competition, Nadia stared out of the window of the bus in the back seat. Bela sat next to her and said, “The tragedy is not that you fell. It was that you were the best and didn’t live up to it! You’re not serious about gymnastics! You should quit! Did you ever see anyone as bad as you were today? Go back to the schoolyards where you came from!”

“NO!” Nadia yelled back at him. “I WANT TO BE A CHAMPION!”

Quality #3 – Keep the Company of Other Champions

How many times have you fallen? How many times have you missed that one step and stumbled? Nadia had within her the talent to be a legendary gymnast. At no more 13 years of age, Nadia was told she was a champion and yet she still fell. And not just once but several times. How many of us know we have more within us but yet continually fall short of our fullest potential? As a result, we never truly allow our talents and gifts to be harnessed. Nadia was surrounded by people who believed in her. Coach Károlyi believed Nadia had the potential for greatness and expected nothing less. It was this uncompromising belief in Nadia’s potential that was perhaps one of the strongest determinants in her success. 

Your reference group is one of the most powerful determinants of your success in any area of your life. We all have the potential to be champions and break the norms of what is believed to be possible. It takes just one person who unconditionally believes in your abilities to help you become more than your personal history. 

Look at three people in your life who you share most of your time and thoughts with and ask the following questions:

  • What are the words they say to you? Do they believe you are remarkable? 
  • Do they continually point it out your unique talents? 
  • Does your reference group allow you to stay where you are, or do they continually push you to go were you were meant to be? 
  • Do they stay quiet when you fall back, or do they not accept anything less than your best? How do they communicate this to you? 
  • Do they question you as a person, or do they question the behaviors, decisions and actions you take that aren’t consistent with your highest potential? 

Your reference group is one of the most important things in your life because they have the ability to shape and define who and what you become. Think hard about the above questions. Every day you are at work in your club or business setting ask yourself:

  • Who do I choose to spend my time with at work? Is this consistent with who I aspire to be as a professional? 
  • Do the people I surround myself with continually discuss new ideas and thoughts? 
  • Are the people in my reference group at work attending seminars and pursuing continual education and professional development? 
  • Are the people I talk to positive, or do they consistently complain about all that is wrong? What you allow to be put in to your mind can eventually shape your thoughts as well. 
  • Do I surround myself with the best in my club (or whatever environment you work in)? People/Clients/Members notice everything. Even when you think it is not important, they see who you talk to and how you spend your time at the club and use this as a determinant when choosing a trainer. 
  • Is my reference group at work supportive of my success, or do they feel comfortable when I don’t succeed at a task or goal? Competition and threat are two totally different things. Healthy competition can help in boosting your potential while those who are threatened by your success might seek to pull you down.

Quality #4 – Self Reliance

After making Olympic history by achieving a perfect 10, Nadia lived her life growing up in the eyes of society. She was always referred to as the champion, the legend and the best. She was constantly being watched, judged and criticized by the masses. The story of the champion comes with greatness, and with greatness comes adversity. It is the challenge that leads you further towards your unrealized potential. The potential would never had been known if the challenge had never been experienced.

Nadia was separated from her family and coach. She was sent to another team and coach. In her separation from the familiar support group she had for many years, her life shifted. She gained weight, was mocked by her team and lost her best friend in feuds of jealousy. Nadia was alone for the first time in her life. She was used to a structure, a support group and voice believing in her and setting the parameters with which she lived. When she was without this, she had nothing left but time by herself. Nadia was isolated to her room by her new coaches and given strict orders to not see visitors so she could focus on gymnastics and lose the weight she had gained. 

In her room alone, Nadia was forced to think, reflect and question. Her ego kicked in. The ego is the dark, shadowy side of us that wants to believe we are capable of not being loved by anyone. The ego keeps us in shame, guilt and confusion about our true identity. The ego keeps us resistant to telling the truth, and then uses our internal and external display of honesty to breed fear in our hearts. Nadia attempted to end the silence and fear by self destructing behaviors and attempted suicide.

Quality #5 – Perseverance 

In her hospital bed during her recovery from attempted suicide, Nadia was told to leave gymnastics and lead a simple life. “Take walks,” they said, “Get a job and start a family.” Nadia could not do it. She responded, “I must be the best! I must train harder than I have ever done before!”

The difference for champions is they go one more round. Regardless of how many times you are “down,” you are not beaten if you rise to your feet just one more time. Nadia went back to Bela. She trained harder then ever. She ran miles, trained intensely and restricted her diet to lose the weight.

On your journey through life, there will perhaps be many experiences, roles and environments that will contribute to who you are. There will also be times where the patterns that have made you succeed in the past may be futile in the future. Because change is constant, you must have the ability to be flexible in your environment. Always have the ability to hear different opinions and viewpoints and adapt to different patterns to lead to the same result you desire. The professional who does not have the ability to adapt and change is the professional who will stay in one place and eventually be obsolete. 

As you grow and move towards your goal, always have the ability to:

  • Stay true to your values and beliefs. 
  • Stay aware of your strengths and weaknesses. 
  • Be aware of your “why” in the industry and the contribution you wish to make. 
  • Always have the ability to be flexible enough to learn and be open minded to change your patterns and adapt to new environments, all leading to the goal you desire.

Life can move fast when we are on a rise towards greatness. Because of this, we might look back and not realize how we got there. We question the accomplishments we make, the praises we receive, and we fear the next step. One night during her training, Nadia ran to the kitchen and grabbed some food to secretly take back to her room and eat. Bela ran in to her room, grabbed her, threw her over his shoulder and took her back to the kitchen. As he was throwing food at her, he screamed, “Can’t stand the pressure of being a star? Do you want to self destruct so no one will recognize you? Don’t know what to do when the going gets rough? From now on Nadia, it is up to you. You can’t depend on me anymore. I will teach you what to do, but I can’t make you do it, and I won’t do it for you!”

Quality #6 – Re-imagine 

At the 1979 World Gymnastic Championships, after rigorously training, Nadia was to perform once again after many years in hopes of regaining her crown and leading the Romanian team to victory. However, she was suffering a wrist injury which she had never attended to in her past weeks of training. Bela angrily looked at her and said, “You are no use to us like this.” Nadia was taken out of the competition. 

Nadia stood outside the arena as she listened to the judges announcing the scores of her teammates and competitors. Her one-time best friend, the one who had turned on her in jealousy during Nadia’s times of glory, now walked over to her and said, “Nadia, gymnastics has changed. We are the ones who changed it. What was once special is now ordinary. Nadia, I am sorry. I am sorry for being jealous. You deserved all of your wings.” 

We fall and we get up, and perhaps we fall again. Each of these experiences can teach us more about ourselves. You learn a little and then put it in to practice. There is always more for you to learn, but after a while, you notice that what you are practicing no longer works. That’s the blessing. It does not allow you to stagnate. It forces you to grow, and grow some more. In order to grow, we must work and continue to work. It is the work we must do on ourselves in order to experience our greatness that makes it so challenging.

Nadia walked back in to the arena, took off her jacket and said, “I will compete.” Bela stared at her and said, “I can’t let you do that.” “What do we need to win?” Nadia asked. The response was, “9.9.” Nadia stared at Bela and said, “I understand now. I can do it on my own.”

Nadia walked with confidence over to the balance beam. The crowd looked on with excitement at her on the gymnasium floor as her name was announced over the loud speaker. She stared over the balance beam. This was a place she had been before. This is where she began, yet this time it was different after all of the years of trials, glories, defeats and struggles. This time, Nadia stood staring over the balance beam with a confidence that came from within her, a confidence that was not based on the beliefs of others. 

Nadia believed she could do this routine magnificently because she was doing it. She performed her routine on the balance beam with a badly injured wrist. The judges and spectators watched silently, remembering the last time they had witnessed this performance. Her movements were beautiful. Her presence was magnificent. 

Champions are champions because they have within them the ability to realize their inherent talents. The greatest blessing one can have is the realization that it is not a circumstance, company, role or another person that helps to develop a talent. It is the realization that the talent was, is and and always will be within you. 

Nadia completed her final somersaults and landed with her two feet planted firmly on the ground. Her head was held down at first. Slowly she lifted her torso, then her head and then fully extended her arms towards the sky while staring with intensity into the layers of spectators.

The judges announced the score “9.95.” They won the championship.

“And in the end of all of our exploring, will be to arrive where we started, and know the place for the first time.” – T.S Elliot