Model P31 Wellness with Bridget McCray: Recent Episodes
Bridget McCray
The Model P31 Wellness podcast provides encouragement and practical tips for wellness in body, soul, and spirit.Visit modelp31wellness.com for more information!
Introduction:
In today’s fast-paced and demanding world, it’s essential to carve out moments of self-care and prioritize our well-being. One effective way to achieve this is by creating a personalized self-care kit that caters to your specific needs. A carefully curated collection of items can help you find solace, uplift your spirits, and relax whenever you need it. In this blog post, we’ll explore what to include in a self-care kit that can bring joy, comfort, and tranquility to your life.
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A Journal or Notebook:
Writing can be a powerful tool for self-reflection and emotional release. Include a journal or notebook in your self-care kit to jot down your thoughts, dreams, or daily gratitude. The act of writing can help you gain clarity, process emotions, and find peace in moments of chaos. -
Aromatic Essentials:
Engaging your senses is a fantastic way to create a calming environment. Include aromatic essentials such as scented candles, essential oils, or incense in your self-care kit. Experiment with different scents like lavender, chamomile, or citrus, and allow the soothing aromas to transport you to a state of relaxation and tranquility. -
Comforting Items:
Surrounding yourself with items that provide comfort and coziness is a wonderful way to uplift your spirits. Consider including a soft blanket, plush socks, or a favorite cozy sweater in your kit. These items can offer warmth, a sense of security, and a much-needed hug when you’re feeling low. -
Soothing Sounds:
Music has the power to heal, inspire, and rejuvenate our souls. Add a pair of headphones or a portable speaker to your self-care kit. Create playlists that align with your moods and preferences, incorporating uplifting melodies, calming nature sounds, or empowering tunes. Allow the music to transport you to a more serene mental space. -
Nourishing Treats:
Taking care of your physical well-being is an essential aspect of self-care. Include a selection of nourishing treats in your kit, such as herbal teas, dark chocolate, or your favorite healthy snacks. Indulging in these treats mindfully can be a delightful way to pamper yourself while nourishing your body. -
Inspirational Reads:
Books have the ability to transport us to different worlds and expand our minds. Select a few inspirational or uplifting books for your self-care kit. Choose genres that resonate with you, such as personal development, poetry, or fiction. Dive into the pages whenever you need a dose of inspiration or a mental escape.
The post Crafting Your Personal Self-Care Kit: A Recipe for Happiness, Uplifted Spirits, and Relaxation appeared first on Premier Yoga & Fitness.
>>> Consult with your physician BEFORE making changes to your dietary and/or physical activity habits. <<<
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In this episode, we'll discuss the importance of perspective for success on our wellness journeys.
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Visit modelp31wellness.com/podcast-promo for special product offers available just for podcast listeners!
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Also available on Apple Podcasts & Google Podcasts!
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Background song: "Fine for Life" by Bridget McCray; music by Joel McCray --- Streaming on Apple Music, Pandora, Amazon Music, Spotify, and more!
>>> Consult with your physician BEFORE making changes to your dietary and/or physical activity habits. <<<
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In this episode, we'll discuss the importance of having an attitude of gratitude for success on our wellness journeys.
-
Visit modelp31wellness.com/podcast-promo for special product offers available just for podcast listeners!
-
Also available on Apple Podcasts & Google Podcasts!
-
Background song: "Fine for Life" by Bridget McCray; music by Joel McCray --- Streaming on Apple Music, Pandora, Amazon Music, Spotify, and more!
>>> Consult with your physician BEFORE making changes to your dietary and/or physical activity habits. <<<
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In this episode, we'll discuss the importance of consistency for success on your wellness journey.
-
Visit modelp31wellness.com/podcast-promo for special product offers available just for podcast listeners!
-
Also available on Apple Podcasts & Google Podcasts!
-
Background song: "Fine for Life" by Bridget McCray; music by Joel McCray --- Streaming on Apple Music, Pandora, Amazon Music, Spotify, and more!
>>> Consult with your physician BEFORE making changes to your dietary and/or physical activity habits. <<<
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In this episode, we'll discuss making a plan in order to have success on your wellness journey.
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Visit modelp31wellness.com/podcast-promo for special product offers available just for podcast listeners!
-
Background song: "Fine for Life" by Bridget McCray; music by Joel McCray --- Streaming on Apple Music, Pandora, Amazon Music, Spotify, and more!
>>> Consult with your physician BEFORE making changes to your dietary and/or physical activity habits. <<<
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In this episode, we'll discuss the importance of knowing your "why" for success on your wellness journey.
-
Visit modelp31wellness.com/podcast-promo for special product offers available just for podcast listeners!
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Background song: "Fine for Life" by Bridget McCray; music by Joel McCray --- Streaming on Apple Music, Pandora, Amazon Music, Spotify, and more!
It’s Not Rocket Science My name is Bridget McCray, and I have a heart for women. My mission is to help them reach their full potential in their wellness, making a positive impact on generations to come.
I feel that we, as women, tend to put others’ needs ahead of our own, especially for those of us who are mothers. Typically, we pour out all we have without taking — or, should I say, MAKING — time for ourselves. We need time to refresh and “refuel” to be the best version of ourselves that we can be, in order to give to our families, as well as to others around us. Instead, it seems while we are giving of ourselves to others (and do so gladly), we often neglect to love ourselves, especially as it pertains to our health. It appears that we think we’re being selfish to take care of ourselves.
While at work, there is usually very little time for physical activity, because for many of us, our work involves spending a great deal of time seated in front of a computer screen. For those who work outside the home, there isn’t always much flexibility with time. Schedules are packed with things to do. We grab what we can to eat on the go. At the end of the day, who wants to add another thing to do: exercise. Therefore, we don’t do so consistently, because we are exhausted.
As a result of grabbing food on-the-go regularly, coupled with a lack of physical activity, our bodies often begin to speak to us, but we ignore them, because we are busy and think we can go on endlessly disregarding the warning signs. Yes, we ignore two of the very things that can help us to feel our best physically: eating a balanced diet and consistent, moderate exercise. Wouldn’t you agree?
Well, decades of poor eating habits and a sedentary lifestyle as an adult caught up with me, and I began to take my health more seriously after a scare. As a mother, it became important to me not to pass on those less-than-stellar behavior patterns to my children.
Through my personal journey to better health, I developed a desire to help others improve their quality of life by showing them how to make small, practical changes. I learned how to do it myself with the help of a wonderful friend and coach. It was no longer theoretical.
As a result of seeing success personally living a healthier lifestyle and getting questions from others about how I did it, I realized there was something to being a living example, though that thought did not come to mind at the time. In 2018, I released my first book, H.E.A.L.T.H.: It’s Not Rocket Science (My Journey to a Healthier Me), in which I share the joys, struggles, and the lessons I learned along the way. It came to mind that the book could be a tool to encourage and assist others in reaching their wellness goals.
In our society, we are inundated with the idea that there is a “magic pill” solution regarding our health. (Honestly, who wouldn’t want to have that to make everything better and quickly, right?) The promotion of this idea by some advertisers, that lasting change could happen “overnight,” is so very tempting; however, it is a farce. There are no lasting results in quick fixes. Notwithstanding a miracle, real change comes through the choices we make daily.
According to the WebMD article, Make Big Changes With Small Steps, “It’s rarely a good idea to jump head first into any big transition…Our brains are hardwired to resist repeating difficult, complex, or painful events. As a result, a ‘no pain, no gain’ approach actually makes it easier for us to give up on our goals. Instead, relax a little. Make sure to bring playfulness, fun, or at the very least, ease into each little step you take towards your mission.”
In addition, according to the article, Creating Healthy Habits, by the National Institutes of Health (part of the U.S. Department of Health and Human Services), lots of things we do impact our health and quality of life, both now and in the future. We can reduce our risk for the most common, costly, and preventable health problems — such as heart disease, stroke, cancer, type 2 diabetes, and obesity — by making healthy choices.”
Being in this sixth year of my journey, I can personally attest to the concept of big changes with small steps. Through the process, I have learned that consistency is required. Even on the days when I don’t feel like making wise decisions, I choose to think about WHY I started, and that helps me to move forward.
Perfection is another story. It is elusive and can certainly derail our progress if we’re not careful. Please do not be fooled into thinking that developing and/or maintaining a healthy lifestyle involves perfection. I can assure you, it does not.
In this workshop, I will share practical tips to aid the participant in identifying her “why” and making a plan to reach her target, including the use of S.M.A.R.T goals. The objective is to encourage her toward success in attaining HER personal wellness goals, helping her to know that she can, indeed, see success long-term. It is my hope that the participant will walk away from the workshop feeling empowered, knowing that she is truly equipped with the tools she needs in order to achieve her intended end.
The information shared in this workshop is my personal story and not intended to be medical advice of any kind. It is important to note that should you choose to embark upon a journey to better your health, it is recommended that you consult with a physician prior to doing so.
My prayer and hope is that each one learning about my personal journey to improved health would not only be encouraged, but also motivated to action, rocketing toward success in experiencing his or her own positive transformation, in order to fulfill his or her destiny without health issues as hindrances.
The post Rocketing toward Success in Wellness appeared first on Premier Yoga & Fitness.
A Change in Thinking
Four years ago this month, I was super-excited about the time I’d invested in myself at the gym one particular morning. Why? It’s because I was able to set FOUR personal records! So…what's the big deal about that? After all, it's just my physical body, which will ultimately die anyway. Right?
Well, yes, it will die. However, while I'm still living in it, I want to have the best quality of life that I can have for however much time I have left on this earth.
For me, the bigger issue was the battle going on in my mind. Prior to that day, I didn't THINK I could do the things I’d accomplished that morning. However, when I went then, I’d made a decision to give my best EFFORT. With God’s help and my hard work, I’d accomplished them!
So, again: What's the big deal? For me, it's that my thinking was changing. That day, there were impossibilities before me...at least, in my mind. They were unattainable no more!
I continue to realize that this does not just apply to fitness, but to EVERY area where God has called me to serve Him and serve others. Change starts in the mind!
May I ask: Is there an impossibility before YOU today? I would encourage you to give your best effort, knowing that the Father loves you and wants what's best for you. Though the process isn't always fun, know that the results will most definitely be worth the work! (Hebrews 12:11)
You CAN change your thinking; just give it a try! Here’s to a healthier you!
Bridget McCray
Contributing Writer
Author, H.E.A.L.T.H.: It’s Not Rocket Science (My Journey to a Healthier Me)
Available at Amazon.com and BarnesandNoble.com in both paperback and eBook formats!
Booking Information
Please visit www.bridgetmccray.com
Options
You’ve written your S.M.A.R.T, goals, as we discussed in the last couple of articles, and you have been doing well for the first few weeks. You’ve been mindful of what you’re eating, and you’ve deliberately made time to exercise at least three times a week. Then, a co-worker picks up a couple of boxes of doughnuts to surprise everyone, and they’re your favorite. Uh oh! After thanking your co-worker for being so thoughtful, you eat not one, not two, but three of those sweet treats. Now, you’re beating yourself up for having indulged. Does that sound about right? Perhaps, you’d carved out time in your already-tight schedule to walk in the park with a friend four days that week, not knowing that “Mother Nature” would not cooperate. There were thunderstorms on two of those days, and you missed that time to get your body moving. You felt frustrated because you didn’t have any other available time in your calendar for physical activity. You prefer being outdoors, but your available times to exercise don’t always coincide with nice weather. Do you ask yourself, “What’s the use?” and give up on working out? Our emotions are powerful and play an important part in our lives, even in our efforts to adapt a healthier lifestyle. Things happen that we don’t always foresee. That’s life. We don’t have to beat ourselves up. We don’t have to give up. We can learn how to make adjustments. We do have options. To the person who indulged in the doughnuts, that can’t be undone. Own it. However, she can make a better choice at the next meal. She could also choose to eat a good breakfast, and/or maybe drink a bottle of water to feel full, where there’d be less room for temptation. There are options. The one whose workouts were curtailed by the storms could perhaps invite a friend to join her to powerwalk in the mall, go to a fitness class, or even follow an online video or a DVD to move her body until the weather improves. There are options. As we’re learning how to make adjustments, it’s a good idea to have at least one loved one on whom we can depend for encouragement and accountability. When you beat yourself up for making an impulsive food choice, that friend will remind you that your habits are changing for the better and that the one choice does not have to define your journey. In other words, he offers encouragement. When you get bothered and want to pass on working out, because inclement weather wrecked your plans, that family member will remind you that your health is too important for you to skip it. In other words, she offers accountability. You can have long-term success on your wellness journey. You can learn to make adjustments. Remember that there are options. Here’s to a healthier you! Bridget McCray Contributing Writer
Author, H.E.A.L.T.H.: It’s Not Rocket Science (My Journey to a Healthier Me)
Available at Amazon.com and BarnesandNoble.com in both paperback and eBook formats! Booking Information Please visit www.bridgetmccray.com
Do You Have A Plan
for Your Health?
We make plans for lots of things, don’t we? Where we want to live, how much money we’d like to make, where our children will go to school…the list goes on. Yet, for many, there is no plan for their health.
We often go through our daily lives of busyness, giving little thought to what we’re putting into these amazingly complex bodies in which we live. We have the tendency to forget that we only have one while we’re on this earth. Maybe, it’s just me.
Actually, it used to be me…until I had a health scare. Once I was faced with that very real challenge, I knew my perspective about food would definitely need to change. It was imperative that I learned how to start making better choices.
As my husband explained at the time, food is fuel for our bodies. Just as we would not put regular unleaded gas into a vehicle that requires premium unleaded, we should take care to put the best possible “fuel” into our bodies, which are worth much more than any automobile.
So…your mind is made up, and you’re ready to make some changes. Great! You may be asking yourself, “Now what?? Where in the world do I begin??”
Consider drafting a simple plan, then making it S.M.A.R.T, as we discussed last month. For example:
General goal: “I am going to eat less salt.”
S.M.A.R.T. goal: “I’m going to decrease my sodium intake by only eating fast food for lunch two days a week, instead of five, and by accurately tracking it via my favorite health app, in order to lower my elevated blood pressure by the end of this month.”
Breakdown
Specific: decrease sodium intake with only two days of fast food
Meaningful: “lower my elevated blood pressure”
Action-oriented: eating fast food for just two days; accurately tracking sodium intake using an app
Realistic: fast food lunch for two days, instead of five
Timely: “by the end of this month”
If we don’t decide to take our health seriously, who will? Truthfully, no one can do that for us; it is our responsibility. We can pray until the proverbial cows come home, but we still have our part to do. Faith without works is dead. (James 2:20)
Again, consider creating a simple plan, and make it S.M.A.R.T. Remember, we crawl before we walk, so be encouraged. You likely won’t reach your goals overnight, but consistent effort (not “perfection”) will get you there sooner than you may think!
There are family members, friends, neighbors, and co-workers who love us and depend on us. Why not do all we can do to have the best quality of life possible to share with those whom we love and who love us?
If you’d like to hear more about how I was able to turn my own health around, by the grace of God, without gimmicks and with long-lasting results, I invite you to check out my book, H.E.A.L.T.H.: It’s Not Rocket Science (My Journey to a Healthier Me), for more encouragement and motivation.
Until next time, don’t forget to work your plan!
Author, H.E.A.L.T.H.: It’s Not Rocket Science (My Journey to a Healthier Me)
Available at Amazon.com and BarnesandNoble.com in both paperback and eBook formats!
Booking Information
Please visit www.bridgetmccray.com
Bridget McCray
Contributing Writer
https://blog.myfitnesspal.com/bridgets-migraines-stopped-started-tracking-meals-activity/
Get S.M.A.R.T
with Your Goals
So…it’s a new year. What are most of us inclined to do in January? Make a plethora of resolutions!
- “I’m going to lose 15 pounds this week!”
- “I’m going to drink a gallon of water a day!”
- “I’m going to go to the gym twice a day every day!”
- “I’m going to cut out all the salt in my diet!”
Do any of these declarations sound familiar? Of course, they do. Most of us have said one of these things, or at least, something similar. Right?
Then, what happens when:
… we gain two pounds that week, instead of losing 15?
… we end up barely drinking a bottle of water a day?
(You get the idea.)
We tend to give up, don’t we? What if we took a different approach, creating goals that set us up for success, instead of for failure? We can do just that by using S.M.A.R.T. goals!
(Image credit: www.envisionexperience.com)
Let’s take one of the resolutions I mentioned earlier and turn it into a S.M.A.R.T. goal as described in the image:
Resolution: “I’m going to lose 15 pounds this week!”
This statement is specific (“15 pounds”), but there is no mention of its meaningfulness. There are no planned action steps stated, and it is not realistic (“15 pounds in one week”) though, it is timely (“this week”).
Side note: One pound is equivalent to 3,500 calories. In order to lose a pound, one could cut 500 calories a day from his or her diet, burn 500 calories a day with exercise, or do a combination of the two in order to achieve a safe and healthy weight loss of 1-2 pounds per week. (500 calories x 7 days = 3,500 calories or 1 pound)
After some necessary adjustments, let’s look at it again:
S.M.A.R.T. goal: “I’m going to lose one pound per week this month by creating a 500-calorie per day deficit through diet (decreasing by 200) and exercise (burning at least 300) in order to help lower my slightly-elevated blood pressure.”
This now meets the criteria of being a S.M.A.R.T. goal. It is:
Specific: “lose one pound per week this month”
Meaningful: “to help lower my slightly-elevated blood pressure”
Action-oriented: “creating a 500-calorie per day deficit”
Realistic: “lose one pound per week”
Timely: “lose one pound per week this month”
I hope that seeing this example helps you to understand how to turn your resolutions into something that helps you move toward success. I have been on my own wellness journey for almost five years and have used these beneficial principles. However, over the last couple of years, admittedly, I have lost my focus in a couple of areas.
That being said, I’m going to share a resolution of my own, in order to hold myself accountable to you, the reader: “I’m going to increase my stamina.” In my next article, I will show how I turned that into a S.M.A.R.T. goal.
I invite you to join me in this challenge. Will you revise your resolutions to make them S.M.A.R.T. goals? Just pick one, and go for it!
Bridget McCrayContributing WriterAuthor, H.E.A.L.T.H.: It’s Not Rocket Science (My Journey to a Healthier Me)
Available at Amazon.com and BarnesandNoble.com in both paperback and eBook formats!
Booking Information
Please visit www.bridgetmccray.com.