inspiring healthier lives since 1981. pine lake april 2020 · 2020-04-01 · pine lake april 2020....
TRANSCRIPT
Pine Lake April 2020
Inspiring healthier lives since 1981.NEWSfifitt
To Our Valued Members
In accordance with state mandate, Columbia Athletic Clubs suspended operations as of March 17th. We anticipate being
operational by the end of April, and will continue to take steps to mitigate any exposure of the Coronavirus within the facility upon reopening. At the time of this publication there are still a lot of unknowns regarding our operations, but we remain committed to providing a positive space for health and recreation for all our members, guests, and staff, and hope all those in our community affected by the Coronavirus have remained as safe, healthy, and active as possible.
Even though our doors have been closed we have busy attending to maintenance projects and several areas of deep cleaning.
Several of you have reached out to us by email or on social media with your fantastic workout pictures. This brings a smile to all our faces! Keep them coming and remember to tag us #PLinspires #CACinspired.
As you know we have partnered with LES MILLS to provide you complimentary access to their library of online exercise classes! While some of these workouts use equipment, most require only your sweat and motivation! In addition, when you click the drop down menu button on their video page (just above the first row of videos), you'll see family friendly workout options, such as Born to Move.
We hope this resource will help you maintain your health and wellness even though our facility is closed. Come on CAC, let's get moving!
https://watch.lesmillsondemand.com/at-home-workouts
Follow some of our Trainer Workouts!Even though we are staying home like you, our staff is always looking at ways to stay in shape. Here are a few examples.
Joy is staying active with walking & running outdoors (yes & practicing social distancing) with the family & just started a new YouTube Wellness channel for strength, Pilates, barre workouts, wellness topics, & more. Check it out!
Find Joy at livejoyfullywell.com.
You can find Tamara hiking in Soaring Eagle with the dog, riding her bike and strength training at home 3x/week. Her favorite at home equipment includes Kettlebells, TRX and Body Weight Exercises!
She is posting daily workouts for all levels on her facebook page, find her at Tamara Teague.
Continued next page.
Pine Lake Staff
GENERAL MANAGERSue Dowling
OPERATIONS/AQUATICS DIRECTOR
Vincent [email protected]
FITNESS DIRECTORTamara Teague
MEMBERSHIP DIRECTORBrenda Henke
GROUP EX DIRECTOR Katy Stuart
TENNIS DIRECTOR Dusko Andreic
KIDS CLUB DIRECTORMargarita Farrell
ACTIVITY [email protected]
PROGRAM DIRECTORCamila Bomfim
Club HoursMonday – Sunday
5am – 10:30pm
Activity Desk HoursMonday – Thursday
9am – 12pm & 3 – 7pm
Friday 9am – 12pm
Saturday 8:30am – 12:30pm
2930 228th Avenue SESammamish, WA 98075
Phone: 425.313.0123Fax: 425.313.0870
www.columbiaathletic.com
Instructor Spotlight: Jen Edson
This month we are highlighting Group Fitness Instructor, Jen Edson. She has been teaching at Pine Lake since 2007. She also has her ACE personal training certification and has been an avid athlete her whole life. She loves teaching group exercise because she loves encouraging people to be the best version of themselves.
She emphasizes in her classes that being in a community and regularly connected to others who embrace wellness is essential to a healthy and happy life. She is there to cheer you on and inspire you, teaching you what she knows while also learning from you. She wants those who come to her classes to believe that they have the power to achieve their fitness goals because she’s seen it happen time and time again, and she believes in them! “If I can be the positive aspect of someone’s day, I’ve done my job.”
Besides being the odd combination of having two very different jobs as a fitness instructor and a CPA, her fantasy job would be to host a radio show where she’d interview musicians and hear about their lives - like Zane Lowe on Beats 1! One of her favorite concert moments was being pulled down into the front row of a Billy Joel concert and getting to sing “It’s Still Rock N Roll To Me” with him!
Jen teaches a variety of formats at Pine Lake and has been instrumental in launching our new Myzone Heart Rate Monitoring System. Catch her on Mondays for HIIT (7:30am) or Pilates with Props (8:30am), Thursdays for HIIT (8:30am) or Pilates/Barre Fusion (11am), or Fridays for Pilates with Props (9:45am) or Ripped Cycle (11am).
Launch Update!Our LM Launch date was to be April 25th but
we will set a new date once we are back in action.
GROUP EX
Personal Trainer Nikki Brown is making the most of her limited home workout equipment using everything she has available, including fat cats!
Follow her on Instagram @nlsiipola and check her Instagram stories for home workout ideas.
Help us Keep the Club Clean!This is also a good time to review gym etiquette to make a safer, healthier gym environment. Please do the following to keep you and others safe:
• Hand washing is one of the best ways to help stop the spread of the virus, so we ask members and guests to wash their hands often and use hand sanitizer where provided.
• We ask that members and guests shower before entering the pool. Showering helps remove sweat, lotions, sunscreen, bacteria and organic matter that would otherwise end up in the pool.
• Wipe down equipment with provided wipes and spray bottles.
• Place towels in the towel drops even if they are unused.
• Use our water stations to fill up your own water bottle.
• Finally, if unwell it is best to stay home.
Thank you for your contribution to make CAC a safer place.
Follow our Trainers Continued.
Group Ex continued next page.
March MEPness winners! Congratulations to our March MEPness winners! Way to stay motivated and active during this challenging time! We have some awesome prizes for you when the club reopens!
1. Carol Schweitzer 6,890 MEPS
2. Jennifer Tenczar: 6,398 MEPS
3. Mary Lipinsky: 6,039 MEPS
4. Lisa Steilin: 5,491 MEPS
5. Arif K: 4,978 MEPS
MyZone is running a Global MEPS Challenge starting April 1st. Keep wearing your belt while exercising. All Myzone users that earn 1300 MEPS for the month will be entered into a drawing for cash prizes! #keepmoving #keepmepping
AQUATICS
Group Swim LessonsAs soon as the Club is open we will revise our Group swim lessons. All those enrolled when the Club closed will have the remaining lessons credited towards their next enrollment. Credits will be available to use for a 6 month period.
Private LessonsWe offer private and semi-private swim lessons for those who want more individualized instruction. These lessons are on a request basis and can be scheduled directly through our instructors or the activities desk. We offer individual pricing as well as package pricing for those who take private lessons consistently.
Swim TeamWe offer a swim team program that is unique when compared to most other teams in the area. A majority of our
workouts are based on technical training and hydro dynamics. This combination not only helps team members improve their swimming abilities but it also helps them improve their overall strength and stamina for other sports they may be involved in. For more information on the swim please email the activities desk at [email protected]
Masters and Pre MastersWhy swim by yourself when you can swim with us. We have two different programs to fit your swimming needs. Both are coach led and have different goals and challenges throughout the year. These programs are great for everyone from your casual lap swimmer to your avid triathlete.
The Pre-Masters group focuses roughly 50% of their time into stroke technique and refinement through various drills and water activities.
The Masters group is split up into two different formats. Your traditional fitness swimming group which focuses a majority of their time on building speed, endurance and fitness, while the other format strictly works on freestyle technique that is geared towards open water swimming.
All ages and experience levels are welcome to each group and no signup is necessary. However there is a minimum requirement of being able to swim 100 yards of continuous freestyle with side breathing for our Master’s workouts. For Pre-Masters we ask that you can swim continuously for at least 25 yards.
Upcoming practice times will be announced once we have resumed full club operation.
PROGRAMSPlease note: due to current
closure, all class times and dates are subject to change.
Basketball Clinics Coach Aziz will resume his weekly program once the Club has reopened. All those who were enrolled in March session that was interrupted will have their credit posted to the next session.
GROUP EX continuedTween YogaTween Yoga may continue once reopening but will limit class size to 6 students.
Students ages 9 to 13 will explore how yoga can build confidence, manage stress, and promote self-awareness. We will explore yoga postures, breath techniques and simple forms of meditation.Day: Thursdays at 4:30 – 5:15pmAges: 9 – 13Fees: Free with Family Membership $45 + tax/month Non-member
Kids Zumba Kids Zumba may continue once reopening but will limit class size to 10 students.
Zumba® Kids classes feature kid friendly routines based on original Zumba® choreography. We break down the steps; add games, activities and cultural exploration elements into the class structure. Helps develop a healthy lifestyle and incorporate fitness as a natural part of children’s lives by making fitness fun.Day: MondaysTime: 4:30-5:10pmAges: 4-8Fees: Free with Family Membership $30 + tax /month Non-member
Kids FitKid Fit will be added back to our programming at a later date.
Kids YogaKids Yoga – may continue once reopening but will limit class size to 8 students. Must bring own mat
Playful Yoga poses, animated breathing exercise and imaginative relaxation, teach kidsa bout the foundations of Yoga.
To enroll email us at [email protected]: WednesdaysTime: 4:30 – 5:15pmAges: 4 – 8Fees: Free with Family Membership/ $45+tax Non-Members
April Recipe PCC Texas Quinoa TabouliRunning out of healthy recipes to make at home? This cold salad is universally adored in my household, one of our favorite healthy recipes from locally owned PCC markets. Plus it’s an easy salad to sneak in extra veggies, I always double the veggies and add uncooked zucchini cubes and carrot shreds to boost the nutrition. I hope you enjoy this as much as we do. Cheers, Tamara Teague, Fitness Director
PCC TEXAS QUINOA TABOULI
Serves: 10 to 12
Ingredient Notes: Vegetarian, Vegan, Corn-free, Dairy-free, Egg-free, Gluten-free, Peanut-free, Soy-free, Tree nut-free
INGREDIENTS
• 2 1/4 cups water
• 1 1/2 cups quinoa
• 1/4 cup sundried tomatoes
• 3 tablespoons hot water
• 1/4 cup olive oil
• 1/4 cup lime juice
• 1 teaspoon sea salt
• 3/4 teaspoon black pepper
• 1 tablespoon fresh oregano
• 2 cloves garlic, minced
• 1/2 teaspoon ground cumin
• 3 green onions, sliced
• 1/2 red bell pepper, diced
• 1/4 cup chopped cilantro
• 1/4 cup canned diced green chiles, drained
DIRECTIONS
Bring 2 1/4 cups water to a boil. Add quinoa, stir and bring back to a boil. Reduce heat to low, cover and simmer for 10 minutes. Remove from the heat and let sit, covered, until water is absorbed. Stir to fluff and allow to cool.
Rehydrate sun-dried tomatoes in 3 tablespoons of hot water until soft. Drain the excess liquid and chop tomatoes.
Whisk together olive oil, lime juice, salt, black pepper, oregano, garlic and cumin. Toss quinoa with the dressing and add sun-dried tomatoes, green onion, red bell pepper, cilantro and green chiles.
Rowing ResultsThank you to all who participated in our February Row challenge. The final week of the challenge was an exciting time for the leaderboard, hotly contested places changed almost daily. Congrats to all of the rowers who competed. Now for the results you have all been waiting for…
WOMENS
500m
1st place = Sue D (2:06.0)
2nd place = Nikki B (2:08.8)
3rd place = Nora O (2:29.6)
1000m
1st place = Hannah T (4:19.4)
2nd place = Nikki B (4:33.5)
3rd place = Sue D (4:39.6)
2000m
1st place = Lindsay J (7:49.1)
2nd place = Sue D (9:51.6)
3rd place = Caroline (13:18.1)
5000m
1st place = Brenda H (27:20.1)
No other brave takers
MENS
500m
1st place = Tyler E (1:34.2)
2nd place = Aaron J (1:35.8)
3rd place =Tyler E (1:37.4)
1000m
1st place = Aaron J (3:34.1)
2nd place = Justin T (3:40.9)
3rd place = Peter C (3:49.9)
2000m
1st place = Aaron J (7:28.6)
2nd place = Peter C (8:11.1)
3rd place = Jeff H (9:42.1)
5000m
1st place = Aaron J (19:18.1)
2nd place = Peter C (20:39.6)
3rd place = Tyler E (20:53.6)
FITNESS continued
CAC - Pine Lake is a perfect way to celebrate your little one’s Birthday. You just pick a theme and select whether you want us to lead games in the gymnasium or the pool. We do the rest. We set up, decorate, provide supervision and do all the clean up. All you do is have fun!
All Parties Include:• 12 participants. Additional guests are
welcome at $10 + tax/pp
• 1 Hour in the Big Pool or Gymnasium
• 1 Hour in the Party room
• 2 Experienced Party Coordinators who will organize games and provide fun
Just The Basics:Fees: $210 + tax Member $300 + tax Non-member
Bring On The Works:Fees: $350 + tax Member $445 + tax Non-member
The Ultimate:Want the ultimate Birthday party experience? We now offer these fun themes. We do all the work and the clean up. Contact us for pricing.
Call today at 425.313.0123 or email
Camila at [email protected] for more information.
Birthday Party Packages at
Pine LakeParty with us, it’s a
piece of cake
TENNISTournament NoticeThe USTA has suspended all Sanctioned events until April 20th.
Junior TennisThe spring tennis program will continue. However session dates may need to be revised. Once we are fully operational again we will communicate new enrollment dates. All those currently enrolled in sessions that were abruptly halted will have their remaining sessions applied toward future sessions. We thank you for your understanding and cooperation.
From April 1st to May 3rd we offer classes for all ages and abilities. Sessions are four weeks long. The schedule is available on our website but enrollments will be postponed until the Club reopens.
Tennis Pro ShopDuring the closure period the racquet sales continue! Please check with us by e mail to either [email protected] or [email protected]
The Game improvement Wilson XP-1 racquets and Wilson 108 Clash designed to help your overall and especially doubles game! 20 % off for all April orders.
Annual Singles/Doubles Club TournamentOur annual tournament originally scheduled for the period of April 27th through May 3rd is postponed. We will announce a new date as soon as possible.
Tip of The Month: Outdoor Tennis HeadwearWhile playing in the sun, it can be hard to focus on the game with the rays are striking your eyes. However, wearing your sunglasses and hat with a visor can help you keep the sun away from your eyes. That’s why most professional players wear tennis caps when playing outdoors. Check out various local and international tennis games at https://www.betway.co.za/sport/tennis and get a chance to walk away with amazing prizes.
The Mental Aspect of the Outdoor GameIf you’re playing on an extremely sunny or windy day, you must let your opponent know that you plan to win just like it does not bother you at all. Avoid showing displeasure or getting angry when you miss a shot or feeling unmotivated because of wind or sun, both elements that can wreak havoc to your game.
Your stoic demeanor will be unsettling for your opponent, giving you a chance to win the game easily. You should also maintain topspin shots if playing on a windy day. That’s because the depth and trajectory of the shot force a safe choice.
In short:
1. More topspin when playing with the wind and more topspin and ark height( contact below the Equator on the ball ) when against the wind.
2. Cross wind groundstrokes situations require you to play safe targets away from sidelines. Aiming at the “T” is the safest way to start the practice and the match.
3. Overhead and serve: take additional time calibrating your topspin and slice serve understanding that the adjustments will constantly change with conditions..NO flat power serve-they will exhaust you as you cannot keep up with wind drifts.
4. Change the toss to accommodate the Sun position and adjust your serve rotation to it.
5. The goal is to coordinate the target which is the focus of your mind, with watching the ball, at the precise moment of contact which is the focus of your eyes. In short, WATCH WHAT YOU ARE HITTING , NOT WHERE YOU ARE HITTING. THINK where you are hitting. Jimmy Connors, one of the greatest players of all time, said it best “The ball is not moving the courts.
6. Play the net: During singles, hit your return deeply over the net to push the opponent at the back of the court. The return should earn you an easy point once you’ve mastered the technique. While in doubles, playing the net gives the team a huge advantage over the opponents as the ball must hit a perfect groundstroke.
Pine Lake at Work
Just because we are closed doesn't mean we stop working. Our staff is hard a work cleaning & performing maintenance on the club so it will be ready for your return!
WE STILL PLAN TO HOLD OUR SUMMER CAMPS AS SCHEDULED. ENROLLMENT IS STILL OPEN AND MOST CAMPS STILL HAVE ROOM.
To register got to www.columbiaathletic.com/pine-lake/youth programs. For more information on Summer Camps, you can email Camila at [email protected]. You can also pick up your copy of our 2020 Summer Program Guide.
Week 1: Little PicassosEach day we will make a new project that may include drawing, painting, printmaking, or sculpture. Our local artist Susan Baker will be teaching some arts techniques to the children a few days during the week. They will finish the day at the pool after a morning of creativity.Dates: June 22 – 26 Ages: 5 – 12Fees: $280 + tax Member/ $320 + tax Non-member (Full Day) $165 + tax Member/$205 + tax Non-member (Half Day)
Week 2: Basketball and Soccer CampSome basketball in the morning and soccer in the afternoon! We will include skills and drills and assorted activities to improve balance and focus while building strength and motor skills. Your team is counting on you! Come join the fun!Dates: June 29 – July 3 Ages: 5 – 12Fees: $280 + tax Member (Full Day) $320 + tax Non-member (Full Day) $165 + tax Member (Half Day) $205 + tax Non-member (Half Day)
Week 3: Tumble and Stretch Let’s stretch and tumble through the week with some fun activities. They will start the day with some gymnastics offered by Jet’s Gymnastics where they will teach sound, basic tumbling and gymnastic skills in a fun, non-competitive environment. It will be followed by a Yoga class and swimming. Lots to do and the kids will have a blast!Dates: July 6 – 10 Ages: 5 – 12Fees: $280 + tax Member/ $320 + tax Non-member (Full Day) $165 + tax Member/$205 + tax Non-member (Half Day)
Week 4 & 5: Camp ColumbiaHave you ever wonder what our club offers? Join us for these 2 week camp. Each day campers will participate in a 30 minutes swim lesson with a trained instructor, a 45 minute tennis lesson with one of our pros and the rest of the camp of pure adventure with sports, games, crafts and fun. Per request this camp now is a full day camp Monday through Friday from 9am to 3:30pm. No tennis or swim lessons on Fridays. The kids will have a break and explore Pine Lake Park instead.Dates: July 13 – 17 and July 20 – 24 Ages: 5 – 12Fees: $460 + tax Member/$535 + tax Non-member (2 weeks) No Half Day option.
Week 6: Summer Olympics With the 2020 Summer Olympics this year we will create a whole week full of sports and fun activities related to the Olympics! They will create their own team flags, make their own medals and have an Opening Ceremony celebration. We have planned a really great mix of activities – some inspired by actual Olympic events and others that are focused more on team and cooperation. Let’s the fun begin!Dates: July 27 – 31 Ages: 5 – 12Fees: $255 + tax Member/$275 + tax Non-member (Full Day) $165 + tax Member/$205 + tax Non-member (Half Day)
Week 7: Kids Animation WeekLet’s bring a little bit of Disneyland to our summer camp! Every day is going to be a different Disney character theme! We will start with Star Wars and after that we will let our imagination takes us to the next adventure. Lots of fun activities and we will end the day having a pool party to cool off!Dates: August 3 – 7 Ages: 5 – 12Fees: $235 + tax Member/$275 + tax Non-member (Full Day) $165 + tax Member/$205 + tax Non-member (Half Day)
Week 8: RoboticsIn this fun Robotics camp the kids will peel away the covers and discover how things work behind their favorite games, robots and computer work! Techventure will be helping the kids explore their creativity with technology! They will be playing and building robots and other fun coding materials. The classes will be from 1 to 3pm in the afternoon and the kids will play at the gym in the morning. Kids will have a blast!Dates: August 10 – 14 Ages: 5 – 12Fees: $280 + tax Member/$320 + tax Non-member (Full Day) $165 + tax Member/$205 + tax Non-member (Half Day)
Week 9: It’s a Zoo!Kids will explore the world of animals and reptiles this week as well as get a visit from Animal Encounters with a petting zoo and some friendly dogs. They will learn about some animals from all over the world and act like them too. We will make sure this camp is packed with wild fun.Dates: August 17 – 21 Ages: 5 – 12Fees: $280 + tax Member/ $320 + tax Non-member (Full Day) $165 + tax Member/$205 + tax Non-member (Half Day)
Week 10: Pirates and Mermaids CampAhoy ye pirates and mermaids! Join the Captain and his crew as we spend a week with the pirates and mermaids. Each day, campers will read about both pirates and mermaids and engage in themed crafts. Have fun painting seashells, decorating pirate masks and even walking the plank. Every day, bring your bathing suit, towel and a change of clothes because we will be splashing around in the lake and pool with the mermaids.Dates: August 24 – 28 Ages: 5 – 12Fees: $235 + tax Member/$275 + tax Non-member (Full Day) $165 + tax Member/$205 + tax Non-member (Half Day)
2020 SUMMER CAMPS2020 SUMMER CAMPS
Summer Group Swim Lessons
Saturday Classes:Dates: April 25 – June 20 (8 classes) Fees: $68 + tax Member/$112 + tax Non-member Registration starts 4/13 M & 4/15 NM
Dates: June 27 – August 22 (8 classes) Fees: $68 + tax Member/$112 + tax Non-member Registration starts 6/15 M & 6/17 NM
Spring Morning and Evening ClassesDates: March 30 – April 23 (8 classes) Fees: $68 + tax Member/$112 + tax Non-member Registration starts 3/23 M & 3/25 NM
Dates: April 27 – May 21 (8 classes) Fees: $68 + tax Member/$112 + tax Non-member Registration starts 4/20 M & 4/22 NM
Dates: May 26 – June 18 (8 classes) Fees: $68 + tax Member/$112 + tax Non-member Registration starts 5/18 M & 5/20 NM
Summer Morning ClassesDates: June 22 – July 2 (8 classes) Fees: $68 + tax Member/$112 + tax Non-member Registration starts 6/15 M & 6/17 NM
Dates: July 6 – 16 (8 classes) Fees: $68 + tax Member/$112 + tax Non-member Registration starts 6/29 M & 7/1 NM
Dates: July 20 – 30 (8 classes) Fees: $68 + tax Member/$112 + tax Non-member Registration starts 7/13 M & 7/15 NM
Dates: August 3 – 13 (8 classes) Fees: $68 + tax Member/$112 + tax Non-member Registration starts 7/27 M & 7/29 NM
Dates: August 17 – 20 (4 Classes) Fees: $34 + tax Member/$56 + tax Non-member Registration starts 8/10 M & 8/12 NM
Summer Evening ClassesDates: June 22 – July 16 (8 classes) Fees: $68 + tax Member/$112 + tax Non-member Registration starts 6/15 M & 6/17 NM
Dates: July 20 – August 20 10 Classes Fees: $85 + tax Member/$140 + tax Non-member Registration starts 7/13 M & 7/15 NM
Summer Tennis Camps Summer Tennis Camps Starting June 22nd Starting June 22nd Registration Opens March 2ndWEEKDAY SESSION DATES:
Session 1: June 22 – 25 Session 6*: July 27 – 30
Session 2: June 29 – July 2 Session 7*: August 3 – 6
Session 3*: July 6 – 9 Session 8*: August 10 – 13
Session 4*: July 13 – 16 Session 9: August 17 – 20
Session 5*: July 20 – 23 Session 10: August 24 – 27
*= session includes a full day camp option
SATURDAY SESSIONS (4 CLASSES):
Session 1: July 11 – August 1 Session 2: August 8 – 29
Half Day CampsThese are weekly junior tennis camp for all skill levels and abilities. Classes will run Monday through Thursday with competitions on Fridays as part of the Eastside Jr. Tennis League. Each class will be a mixture of learning tennis fundamentals as well as plenty of fun games. Players may sign up for either time or both regardless of age or skill level.Days: Monday – Thursday, 1 – 2:30pm or 2:30 – 4pmAges: 5 + (All Skill Levels)Fees: $140 + tax Tennis Member/$163 + tax Athletic Member $199 + tax Non-member
Full Day CampsWe offer six one-week Full day camps. Each camp is Monday through Thursday and is for all skill levels and ages. We break mid-day for swimming in the pool and lunch before returning to the courts for more point play. These camps are a great way to have an activity filled week and improve your game while having fun. Campers need to bring bathing suit, water and a sack lunch.Days: Monday – Thursday, 9:15am – 4:15pmAges: 5 + (All Skill levels) Fees: $591 + tax Tennis Member /$623 + tax Athletic Member $726 + tax Non-member
Saturday CampsSimilar to our Half Day Camps but take place one day a week.Time: 10:30 – 11:15amAges: 4 – 6Fees: $74 + tax Tennis Member/$93 + tax Athletic Member $115 + tax Non-member
Time: 10:30 – 11:30amAges: 7 – 10Fees: $99 + tax Tennis Member/$124 + tax Athletic Member $153 + tax Non-member
Time: 11:30am – 1pmAges: 11 + All Skill LevelsFees: $140 + tax Tennis Member/$163 + tax Athletic Member $199 + tax Non-member
Happiness Hacks: How to Boost Your Mood NaturallyBy Dr. Erin Nitschke, Reprinted from Ace Healthy Living Blog, August 13th, 2019
It’s not unusual to occasionally experience a decline in happiness or mood. Life gets busy, multiple responsibilities
compete for our attention and stress levels increase. Before we know it, we may find ourselves feeling down and out. If this sounds familiar, here are some creative ways to hack your way back to a boosted mood. ExerciseParticipating in exercise naturally boosts mood by releasing endorphins, which are the feel-good chemicals in our brain. If you find yourself slipping into a poor mood, get up and take a five- to 10-minute walk or engage in some other type of activity to get the blood pumping and the mood rising.
Nourish the BodyIndulge in some tasty foods such as dark chocolate, leafy greens and other folate-rich foods, blueberries, chamomile or lavender tea, and magnesium-rich seeds such as pumpkin or sunflower seeds. Nutrients in these foods are thought to be related to emotional health.
Set a Daily AffirmationIdentifying an affirmation is a way of providing yourself (and others) with emotional support and encouragement. A daily affirmation can also help establish a positive “vibe” or purpose for the day. Look for inspiration in books, quotes, song lyrics, poems or spiritual verses. Write down the affirmation and post it where you can read it and be reminded of the day’s focus.
MeditateMeditating—even if it’s for just five minutes—has been shown to reduce stress and improve a person’s outlook. Seek a quiet space, close your eyes, focus on your breath, and clear your mind of the day’s noise. Engaging in meditation allows you to go inward and reflect while finding peace and reaffirming your purpose.
Practice GratitudeStart or end the day by journaling three things for which you are grateful. When a bad mood or down spirit starts to loom, use this exercise to reframe your thinking and focus energy on the positive. By looking at the positive aspects of life, it’s possible to change the pattern of thinking, thus leading to a happier outlook on life in general.
UnplugThere’s drama to be found in social media, pop culture and the news, and it’s easy to get caught up in the riptide of the unpleasant aspects of the modern world. If too much negativity is pulsing through your news feed, shut it off, walk away and read a book or simply sit quietly. Take it a step further and leave your phone behind when you take microbreaks throughout the day. Scrolling through social media is not a mental break; rather, it acts as a stimulant and can cause additional stress.
Appeal to the ScentsThe sense of smell is powerful and integrally connected to mood and memory. Try infusing your space with your favorite scents such as jasmine, chamomile, vanilla, citrus, peppermint and lavender.
Get OutsideA deficiency in vitamin D, sometimes referred to as the sunshine vitamin, has been linked to depression and anxiety. When possible, take a break outside and soak up some sun. Alternatively, use a sun lamp or light therapy to combat symptoms of seasonal affective disorder (SAD). Light therapy can be especially useful for individuals who work inside the majority of the day.
Happiness is influenced by our environment, lifestyle factors and behavioral choices. What are you doing to keep your spirits boosted and your attitude positive and encouraging? Try some of these hacks to support your efforts. It is important to note, however, that persistent feelings of sadness, anxiety or stress should be communicated to your primary care physician in the event that a deeper issue is at play.AUTHOR Dr. Erin Nitschke, NFPT-CPT, NSCA-CPT, ACE Health Coach, Fitness Nutrition Specialist, Therapeutic Exercise Specialist, and Pn1 is a health and human performance college professor, fitness blogger, mother, and passionate fitness professional. Visit her personal blog at belivestaywell.com.