Category: Nutrition and Wellness

EGYM BioAge is changing

Posted on by Kate Haslar

Coming in July-Your BioAge is getting a major scientific upgrade!

We know how much you love tracking your progress with the EGYM BioAge. To give you the best possible insights into your long-term health, EGYM has completely overhauled its BioAge calculations, transforming it into an even more precise healthspan indicator.

What’s new? Here are the most important changes:

● Smarter strength: Updated strength benchmarks using a massive dataset of millions of real-world workouts.

● Fairer cardio: Your VO2max is now ‘age-anchored’, meaning BioAge compares your cardiovascular fitness strictly against your actual age group for a fairer, more accurate score.

● Muscle matters: Skeletal muscle mass is now factored into your Metabolic BioAge, because preserving muscle is one of the biggest cornerstones of a long, healthy life.

What this means for you: If your BioAge unexpectedly shifts after your next test, don’t worry—you haven’t lost fitness overnight! It simply means your BioAge is now a more precise, scientifically accurate reflection of your long-term health.

All your hard work still counts. Your next test will simply establish a brand-new, hyper-accurate baseline for the future.

Stop by the Y for a fresh strength test and body analysis to see exactly where you stand!

EGYM has just rolled out a massive global upgrade to how BioAge is calculated, updating the software’s benchmarks using data from millions of real-world workouts.

If your score shifted unexpectedly after your last test, don’t worry—you haven’t lost fitness overnight. It simply means the tracking system has become much more precise. While this updated baseline sets a higher, more challenging bar, it provides a highly accurate, scientifically validated indicator of your functional health. Moving forward, your progress will be measured against a far more meaningful standard, giving you the truest picture of your long-term healthspan.

Your Cardio BioAge is now “age-anchored,” meaning your VO2max is compared strictly to the average performance of your exact age group to ensure a much fairer assessment. Additionally, EGYM removed Resting Heart Rate from the equation. Because daily stress and sleep quality cause your resting heart rate to fluctuate, removing it ensures your BioAge remains a stable, reliable marker of your long-term cardiovascular health.

Maintaining muscle is one of the most important factors for aging well. EGYM added skeletal muscle mass (SMM%) to the Metabolic category because low muscle mass is strongly linked to long-term health risks. At the same time, they made BMI a “fallback” metric, meaning it won’t affect your score if you regularly do body composition scans that measure your actual body fat and muscle mass.

Not at all! Your historic BioAge values and past progress graphs will stay exactly as they were. However, after you complete your next strength test or body scan, you will see a jump to the new, highly precise baseline moving forward.

Strength benchmarks were updated using the largest dataset of real-world workouts from EGYM. This makes the score incredibly precise, but also more challenging to beat. Your new, tougher score provides a clearer, more motivating target for long-term functional strength.

Eating Well on Busy Days

Posted on Updated on by Kate Haslar

Some days just don’t go the way you expect.

Appointments run long. Traffic happens. Kids need something. Work spills into the evening. Plans change. By the time you finally think about food, you’re already tired, overly hungry, or standing in the kitchen wondering what sounds easy.

If that feels familiar, you’re not alone.

These are often the days when eating well feels the hardest.

When routines are steady, meals tend to fall into place more naturally. But when life gets busy or unpredictable, eating is often one of the first things to slide. You might skip breakfast, delay lunch, graze all afternoon, or realize at 7 PM that you haven’t had much besides coffee and a granola bar.

By then, energy is low and quick, convenient foods tend to take over.

That’s normal.

One of the biggest misconceptions about healthy eating is the idea that people who eat well always have perfectly planned meals, endless motivation, and organized refrigerators full of chopped vegetables in matching containers.

Real life usually looks a little messier than that.

Most people are trying to balance work, family, stress, schedules, finances, and exhaustion all at the same time. Healthy nutrition has to fit into real life, or it won’t last very long.

Instead of trying to eat “perfectly” on busy days, think about what would actually help.

What would help your body feel a little steadier right now?

Sometimes that means choosing something quick that includes both carbohydrates and protein to help your energy last longer. Carbohydrates give your body fuel, while protein and healthy fats help slow digestion and keep you satisfied longer.

Some simple examples include:

  • Peanut butter on toast
  • Greek yogurt with berries and granola
  • String cheese and whole grain crackers
  • A handful of almonds with an apple or banana
  • Hummus with vegetables or crackers
  • Tuna packets with crackers
  • A protein shake and a piece of fruit

These don’t have to be “perfect” meals to be helpful.

In fact, one of the most useful nutrition habits is learning how to build a decent backup plan for busy days.

That might mean keeping a few shelf-stable items in your car, desk, locker, or work bag. Things like trail mix, protein bars, roasted nuts, jerky, whole grain crackers, or oatmeal cups can help bridge the gap when meals don’t happen on schedule.

Frozen foods can help too.

There is no nutrition award for chopping every vegetable by hand after a long day. Frozen vegetables, pre-cooked proteins, bagged salads, microwave rice, canned beans, rotisserie chicken, and simple convenience foods can absolutely be part of a healthy lifestyle.

Sometimes the best meal is simply the one that helps you avoid getting overly hungry and exhausted.

It can also help to let go of the idea that every meal has to be a full production.

  • A sandwich and fruit is a meal.
  • Eggs and toast count.
  • Cereal and milk do too.
  • Dinner does not have to look like a holiday gathering to nourish your body.

And if a day gets completely off track?

You do not need to “start over” on Monday.

Or next month.

Or after the holidays.

The next time you eat is another opportunity to support your body.

One snack. One meal. One choice at a time.

Healthy habits are built through consistency much more than perfection. Most of the benefit comes from the small choices you repeat, not the occasional day when everything goes exactly according to plan.

So, on busy days, aim for practical instead of perfect.

Eating well is not about getting every choice right. It is about having a few simple options you can lean on when the day gets full, so your body still gets what it needs.

Ready to take your health to the next level?

The Y is here to support you on your path to creating and sustaining healthy habits by offering programs, workshops, and challenges.
Learn More Here

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Meet Beth: BirthFit Certified Coach

Posted on Updated on by Kate Haslar

Beth Heidvogel

I am a BirthFit certified coach and have been employed as a wellness coach at the YMCA for the past six years, offering one-on-one training designed to support women through all stages of motherhood. My sessions utilize BirthFit programming, with a strong emphasis on strength, conditioning, and functional movement.

As a 57-year-old mother of seven and grandmother of nine, I bring both professional training and lived experience to my work. I understand firsthand the physical and emotional demands of pregnancy, postpartum recovery, and long-term wellness, which allows me to connect with and effectively support the women I train.

My goal is to help women build strength, confidence, and resilience in a safe and supportive environment. This program is ideal for those preparing for birth, navigating postpartum recovery, or seeking to improve overall fitness with a motherhood-informed approach.

Interested in BirthFit Coaching?

Beth specializes in strength and conditioning for pre-conception, pregnancy, postpartum and motherhood.
Learn More Here

May is Mental Health Awareness Month

Posted on by Kate Haslar

At the YMCA we believe in supporting our community to grow in Spirit, Mind and Body. Mental Health awareness month is a reminder that we all have mental health. Mental health is how we think, feel and act.  Our mental health has an impact on our relationships, our physical health and our ability to function at our best in all areas.

Simple practices like journaling, practicing daily gratitude, exercising, drinking water and eating whole foods can make a big difference in the way our minds function.

Mental Health is brain health.

Staying connected with others, expressing our thoughts and emotions in writing, practicing deep breathing and making sure our body has what it needs to function at it’s best are all essential for our mental wellbeing. These simple practices can actually help our brain get out of the fight or flight response and back into a rest state where our prefrontal cortex can operate more efficiently to help us make decisions and respond intentionally to things happening around us.

Mental health is centered in our brains and is part of our physical health and spiritual well-being.

Help reduce the stigma of mental health by checking in on family and friends and becoming more aware of how our minds and bodies are connected. The neurotransmitters in our brains that help us to maintain stable moods and stop negative thought cycles are powerful and need specific ingredients and nutrients to operate. When someone exhibits signs and symptoms of a mental health challenge, they may need to be evaluated to see if their body needs support to operate efficiently. We can also support others by being aware of resources that exist to help those facing mental health challenges.

During mental health awareness month and throughout the year, we want to connect you with resources to help yourself and others who may be experiencing a mental health challenge.

How to Shift Your Mindset and Change Your Thoughts
Ways to Care for Your Mental Health

At the YMCA, we want everyone to be strong and healthy in spirit, mind, and body

Our Healthy Minds program is one of the ways we can help you thrive by offering support, mental health education, workshops, opportunities to build meaningful connections with others, and resources to get help when needed.
Learn More Here

Here are some national resources you can use:

988 Lifeline – Suicide & Crisis Lifeline for yourself or call when concerned about someone else experiencing a mental health or substance abuse crisis.

  • Call or text “9-8-8”
  • 988lifeline.org has live chat
  • 24/7/365 day-a-year access to counselors

SAMHSA – Substance Abuse and Mental Health Services Administration

  • National hotline for Substance Abuse: 1-800-662-HELP (4357)
  • Free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.

National Domestic Violence Hotline 24/7

For local resources or additional support contact:

Supporting Bone Health Through Nutrition

Posted on Updated on by Kate Haslar

April is a natural moment to talk about bone health. As we move more, spend more time outside, and re-engage with routines after winter, it’s a good opportunity to support the foundation that makes movement possible.

Bones Are Living Tissue

Bones are not static. They are living tissue that respond to both movement and nourishment throughout life. Weight-bearing exercise, strength training, and balance work all help stimulate bone strength. Nutrition supports this process by providing the building blocks bones need to maintain structure and resilience.

This is why bone health is not about one food or one habit. It is about patterns that work together over time.

Key Nutrition Pieces That Support Strong Bones

Calcium often gets the most attention, and it does matter. But it is only one part of a bigger picture.

Bone-supportive nutrition includes:

  • Calcium, found in foods such as milk, yogurt, cheese, fortified plant-based beverages, leafy greens, and beans
  • Vitamin D, which helps the body absorb calcium and is supported by sunlight, fortified foods, and some supplements
  • Protein, which plays a major role in maintaining both bone and muscle strength
  • Other supporting nutrients, such as magnesium and vitamin K, which quietly support bone metabolism

Rather than chasing numbers or “perfect” intake, most people benefit from eating regularly and including a variety of foods over time.

Food First, Flexible Always

A few gentle, realistic ways to support bone health include:

  • Including a source of protein at meals
  • Adding calcium-rich foods where they already fit naturally
  • Pairing nutrition with regular movement, especially strength or weight-bearing exercise

These habits are meant to support the movement you are already doing, not add pressure or complexity.

A Simple Bone-Supportive Meal Idea

If you are looking for a practical way to put this into action, here is a flexible meal idea that supports bone health and works for many schedules.

Bone-Supportive Plate

  • Protein: grilled chicken, fish, tofu, beans, or eggs
  • Calcium source: yogurt, milk, fortified plant milk, or leafy greens
  • Carbohydrate: whole grains, potatoes, or fruit
  • Healthy fat: olive oil, nuts, or seeds

You do not need all of these components at every meal. Think of this as a helpful guide rather than a rule. Even one or two bone-supportive elements in a meal can make a difference over time.

How This Fits With Movement

Nutrition works best when it supports the movement your body is already doing. Strength training, balance work, and weight-bearing exercise challenge bones in healthy ways. Nutrition helps your body respond to that challenge.

If you are participating in YMCA classes or workshops designed to support joint or bone health, nutrition can help reinforce the benefits of that work and support long-term strength and confidence.

A Strong, Supportive Way Forward

This spring, consider choosing one small habit that supports your bones and pairing it with the movement you are already doing. Over time, those steady choices add up to a strong foundation you can rely on.

Ready to take your health to the next level?

The Y is here to support you on your path to creating and sustaining healthy habits by offering programs, workshops, and challenges.
Learn More Here

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Why You’re Still Tired (and What Actually Helps)

Posted on Updated on by Kate Haslar

By March, many people expect to feel better.

The days are getting longer. Spring is technically on the calendar. And yet energy can still feel low. Motivation may come and go. You might even feel frustrated that you are “not there yet.”

If that sounds familiar, there is nothing wrong with you.

Late winter and early spring are a transition period for the body. Seasonal changes, lingering stress, and winter routines do not reset overnight. Fatigue during this time of year is common and understandable.

Why Energy Can Lag This Time of Year

Energy is influenced by more than sleep alone. It reflects how regularly we eat, how much we move, how stressed we feel, and how well our bodies are nourished overall.

During winter, routines often shift in quiet ways. Meals may get skipped or pushed later in the day. Movement can become less consistent. Comfort foods may crowd out variety. Stress can accumulate slowly without us realizing it.

By March, the body may still be catching up.

Rather than asking why energy feels low, a more helpful question is often, “What would support my energy right now?”

Supporting Energy Without Overhauling Everything

Improving energy does not require a reset or a strict plan. Small, steady supports tend to work better than dramatic changes.

A few practical places to start include:

  • Eat regularly throughout the day. Long gaps between meals can drain energy more than many people realize. Even a small snack can help.
  • Include protein earlier in the day. Protein at breakfast or lunch supports steadier energy and focus.
  • Bring some color back to meals. Fruits and vegetables provide nutrients that support metabolism and overall vitality.
  • Move gently and consistently. Short walks, light stretching, or easing back into group exercise classes can help reawaken energy without overdoing it.

These habits are meant to support your body, not stress it. Choose one or two that feel realistic for your current season.

Easy Energy-Supportive Snack Ideas

  • Zero-added-sugar Greek yogurt topped with fruit
  • String cheese with whole-grain crackers (such as Triscuit)
  • Whole-grain toast with nut butter

These snacks combine carbohydrates for quick energy with protein or fat to help that energy last longer. Choose options that feel appealing and easy to eat.

The Role of Patience During Seasonal Change

It is tempting to treat March as a time to push harder. In reality, energy often improves when the body feels supported rather than rushed.

Seasonal transitions are rarely linear. Some days will feel better than others. That does not mean you are doing anything wrong.

If energy feels low right now, there is no need to rush change. Choose one small habit, such as a consistent breakfast or afternoon snack, and let that be enough. Supporting your body through this seasonal transition can help energy improve gradually over time.

 

Ready to take your health to the next level?

The Y is here to support you on your path to creating and sustaining healthy habits by offering programs, workshops, and challenges.
Learn More Here

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Heart Health Made Simple

Posted on Updated on by Kate Haslar

February is Heart Health Month, which often comes with a familiar wave of headlines and reminders about what to eat, what to avoid, and what we “should” be doing differently.

For many people, that kind of messaging can feel overwhelming, especially if you’ve tried making changes before and felt like you couldn’t keep up.

The truth is, supporting heart health doesn’t require perfection. It’s built through small, repeatable choices that fit into real life.

Why Heart Health Can Feel Complicated

Heart health advice often focuses on restriction: less salt, less fat, fewer indulgences. While those messages usually mean well, they can miss something important, people are more likely to stick with habits that feel supportive, not punishing.

Heart health is influenced by many factors: nutrition, movement, sleep, stress, and social connection. Food plays a role, but it doesn’t need to feel rigid or all-or-nothing.

What Actually Supports Heart Health

Rather than focusing on cutting foods out, it can be more helpful to think about what to add in.

A few nutrition patterns that consistently support heart health include:

  • Regular meals that help stabilize energy and prevent extreme hunger
  • Fiber-rich foods such as fruits, vegetables, beans, and whole grains
  • Healthy fats from foods like olive oil, nuts, seeds, and fatty fish
  • Adequate protein to support muscle, strength, and overall metabolism

None of these require a special diet. They can be woven into meals you already enjoy.

A Note About Sodium and Balance

Sodium often gets a lot of attention during Heart Health Month. For some people, especially those with specific medical conditions, sodium awareness is important. For many others, the bigger picture matters more.

Eating mostly home-prepared meals, including plenty of whole foods, and enjoying restaurant or convenience foods in moderate portions can all coexist within a heart-supportive pattern.

Small Changes That Add Up

If you’re looking for a place to start, consider choosing one small shift:

  • Add a vegetable or fruit to a meal you already eat regularly
  • Swap in extra virgin olive oil for cooking once or twice a week
  • Include fish or beans a bit more often
  • Focus on eating regularly rather than skipping meals

These changes don’t need to happen all at once. One or two are enough.

A Heart-Supportive Way Forward

Heart health isn’t about being perfect; it’s about consistency, flexibility, and care over time.

This February, instead of asking how to do everything “right,” you might ask: What feels supportive and realistic for me right now?

That question alone is a meaningful step toward a healthier heart.

Ready to take your nutrition to the next level?

The Y is here to support you on your path to creating and sustaining healthy habits by offering programs, workshops, and challenges. 
Learn More Here

A Simple, Heart-Supportive Meal Idea

If you’re looking for an easy way to put heart-supportive nutrition into practice, this simple grain bowl is a great place to start. It’s flexible, quick, and works for lunch or dinner. These portions are meant as a starting point. Feel free to adjust based on appetite, preferences, and how your body feels

Simple Salmon & Grain Bowl

  • 3-4 oz cooked salmon (fresh, frozen, or canned all work)
  • ½ cup cooked quinoa, brown rice, or farro
  • 1 cup roasted or sautéed vegetables (such as broccoli, peppers, or zucchini)
  • A drizzle of olive oil and a squeeze of lemon

No salmon on hand? Beans, lentils, rotisserie chicken, or tofu work just as well. The goal is to build a meal that feels nourishing and satisfying, not complicated. Making a meal like this once or twice a week can be a meaningful way to support your heart while keeping meal prep simple and realistic.

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

How to shift your mindset and change your thoughts

Posted on Updated on by Kate Haslar

The power of transforming your thoughts.

When we set goals at the beginning of a new year it’s important to address our mindset. Part of that is changing our thought patterns so we get different results.

Stopping to think about our thoughts and test them is also key to our mental health and well-being. If you have experienced negative thoughts, feelings of overwhelm or just want to reach new goals there are some specific strategies that can help your brain create new thought patterns.

Three things that can help you transform your thinking are: addressing cognitive distortions, automatic thoughts and limiting beliefs. There are specific things you can do to change the way your brain responds to a thought or trigger.

What is Neuroplasticity?

Neuroplasticity is the brain’s ability to change thoughts. Our brain can reorganize its structure, functions or connections by forming new neural connections in response to internal or external stimuli.

This means your brain can adapt and change. We have the power to create new thought pathways in our brains which will lead to new results.

When we hit a challenge, our brain recalls information stored about or past experiences and uses those memories to determine if the current challenge is a threat, triggering our fight or flight system. We can practice new thoughts so that our brain begins to respond differently to the circumstances we face.

Thoughts that fire together wire together.

The more we connect thoughts together, the more neural connections are formed in our brains to make that thought pattern easier for our brains. For example, if you are starting to weight train and it’s challenging you may think: “This is hard.” If you connect that thought to other thoughts like: “I can’t do this. I’m weak.” the brain will begin connecting the thoughts to that experience. Soon enough your brain connects weights with “I can’t do this. I’m weak.”

But you can change your thoughts! The brain creates about 700 neural pathways each day and you can practice new positive thinking. Here are 3 steps.

 

1. Recognize any thinking errors:

Cognitive distortions are thinking errors we use that give is an altered view of reality. Here are some examples:

  • All-Or-Nothing Thinking: Black and white thinking that allows for no gray areas when evaluating a circumstance. Things are either awesome or awful, you are doing great or you’re “a failure”. The tendency to go to extremes.
  • “Should” statements: Statements to yourself about what you “ought” to do or “should” do. You may also apply these to others. It’s important to test these statements and find out what beliefs they are based on. (ex: “I should have done more.”)
  • Jumping to Conclusions: The tendency to make a judgement based on little information or inaccurate information. This is also “mind-reading”, assuming we know what a person is thinking or intending to do. Then we follow this false conclusion down making up scenarios in our minds.
  • Overgeneralization: Taking one event or fact and generalizing it like when you get one bad grade and that must mean you are a failure or not smart enough.

Begin to notice if any of these pop up in your mind. When you recognize a thinking error, push back and try to see other views of the situations. For example, if you think “I should be able to do this.” Ask: Why? According to who? Push back and then rewrite that statement to be more neutral. “I would like to try this. Everyone makes mistakes and I am using my strengths to try new things.”

2. Address and Change Automatic Thoughts

Automatic thoughts are quick thoughts that pop into your mind in response to a specific trigger. These are thoughts we usually accept as facts. Noticing and writing down your automatic thoughts is a great way to slow down and examine them so you can create a new thought to practice.

When you have a negative thought pop up quickly in your mind in response to a situation, memory or emotion, write it down. Then try to write a new version you can practice that is based in truth. For example, if a friend does not call you back you may have an automatic thought like “They are mad at me. I’m such a bad friend.”

Next time you get upset or have anxious or negative thoughts, take time to write about it when you are calm.

Try this process:

  1. Notice the trigger: Was there a specific situation, interaction or feeling that began the response?
  2. Write down your automatic thought: What was the negative thought that popped up in your mind?
  3. Question it: What evidence contradicts this thought? Does it align with Biblical truth or your values? Why are you believing this thought?
  4. Rewrite it: Create a more balanced, realistic thought you can practice. If you are a Christian, root this thought in the truth of God’s word.

Example:

Trigger: You make a mistake at work or home.
Automatic thought: “”I can’t believe I did that! I’m always messing things up.”
Re-write: “Everyone makes mistakes. I will give myself grace.”

You don’t have to be overly positive when writing your new thought. Just write something that is more truthful and will help you move through the situation. You practice this new thought a few times a week. Put it on a sticky note on your mirror and say it in the morning. Re-train your brain so the next time you hit that same trigger, you will get a different result.

3. Challenge and Change Limiting Beliefs That Keep You Stuck:

In the example above about trying weight training, you can see the statement “I’m weak.” This is an example of a limiting or false belief. It is important to recognize when we have these or when they are driving our behaviors so we can test and change them.

Some common limiting beliefs are: “I’m not enough.” “I can’t do this.” “No one loves me.” “I’m too old.” “I’m a failure.” Statements like these can run through our minds influencing our behaviors and emotions.

To change a limiting belief:

1. Identify it clearly
2. Write it down
3. See how it lines up with Biblical truth or your values.
4. Re-write a new statement that you can practice to re-train your brain.

For example: “I’m weak” can be changed to “I am choosing to take small steps to grow stronger. I have many strengths.”

 “I’m a failure.” Can be changed to “My mistakes don’t define me.”

“No one loves me” can be changed to “I am loved by God. I may not feel connected right now but I am lovable.”

Identifying and changing thoughts and limiting beliefs takes time but the more you practice, the more quickly you’ll be able to recognize and change negative thought patterns.

You can train your brain to connect new thoughts and respond differently to the situations you face. Our brains are created to change and grow new connections. Practicing new thoughts will literally change your brain and your life.

If you need help or want to talk this over with someone, out Healthy Minds program director is available for members to meet with.

Feel overwhelmed, stuck or experience anxiety?

Join Mel for an Anxiety Reset Workshop on February 23rd. Explore ways to rest your spirit, mind and body and get practical tools and tips you can use to “reset” and calm your nervous system.
Learn More Here

About Mel Kistner

Mel Kistner is our Healthy Minds Program Director and is here to offer support, mental health education, workshops, opportunities to build meaningful connections with others and resources to get help when needed. 

Mel Kistner worked for 12 years as a clinical counselor and is a certified Christian Life Coach and a Master Mental Health Coach.

A Softer Start

Posted on Updated on by Kate Haslar

Building Habits That Actually Last

January has a way of showing up loudly.

New routines. Big goals. Messages that suggest now is the time to fix everything all at once. It can feel motivating for a moment—and exhausting just as quickly.

If you’re feeling a mix of hope and hesitation this time of year, you’re not alone. After a full and often demanding December, many people are craving a sense of steadiness more than another plan to follow.

This is where a softer start can help.

Rather than asking, “What should I change?” a more supportive question might be, “What would help me feel a little more grounded right now?”

Why January Can Feel Harder Than Expected

Winter brings shorter days, colder weather, and disrupted routines. Energy can feel lower. Motivation can come and go. When we layer big expectations on top of that, even well-intentioned goals can start to feel heavy.

Lasting habits don’t usually come from pressure. They grow when changes feel realistic and supportive of the life you’re already living.

What a Softer Start Looks Like

A softer start isn’t about doing nothing. It’s about choosing changes that feel doable, not dramatic.

You might try focusing on just one or two anchors in your day—small actions that create a sense of rhythm.

Some ideas to experiment with:

  • Start with one consistent meal. Breakfast is often a good place to begin, but any meal works. The goal isn’t perfection—it’s predictability.
  • Add before you subtract. Instead of cutting foods out, consider what you could add that supports nourishment—fiber, protein, or a warm, satisfying option during colder days.
  • Notice how food supports your day. How does eating regularly affect your energy, mood, or focus? Curiosity is more helpful than judgment.
  • Keep it flexible. Habits don’t have to look the same every day to be effective.

Why Small Changes Matter

Consistency isn’t built through intensity. It’s built through repetition over time.

When habits are small enough to fit into real life—busy schedules, changing energy levels, unexpected stress—they’re more likely to last. And habits that last are the ones that actually support health.

A Gentle Way Forward

January doesn’t need to be about becoming a new version of yourself. It can simply be about caring for the one you already are.

If you’re unsure where to start, pick one thing that feels supportive and try it for a week or two. See how it feels. Adjust as needed. There’s no deadline.

A softer start creates space for steadiness, confidence, and trust in yourself—and that’s a foundation worth building.

Looking for Support for Healthier Habits?

The Y is here to support you on your path to creating and sustaining healthy habits by offering programs, workshops, and challenges.
Learn More Here

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Finding Balance in the Season of Treats

Posted on by Kate Haslar

Practical Ways to Enjoy Holiday Food Without the Guilt

December is full of celebration. The month brings family traditions, office parties, school events, travel, and plenty of opportunities to enjoy special foods. Cookies, charcuterie boards, homemade treats, and festive drinks are everywhere. Instead of feeling torn between enjoying the season and wanting to stay healthy, you can step into December with a plan that supports both.

Healthy living during the holidays is not about avoiding certain foods. It is about navigating the season with intention so you can enjoy the treats you love while still feeling good in your body. Here are practical strategies you can use right away.

Start with a solid foundation.

What you eat earlier in the day makes a bigger difference than most people realize. A breakfast built around protein and fiber helps you stay full longer and reduces the urge to snack mindlessly later. Try Greek yogurt topped with fruit, scrambled eggs with vegetables, cottage cheese with berries, or oatmeal with nuts and a sprinkle of cinnamon. A steady start makes festive foods later in the day feel less overwhelming.

Eat regular meals instead of skipping to “save up.”

Skipping meals before a party is a common habit, but it usually backfires. Extreme hunger makes it harder to make intentional choices and can lead to overeating. A balanced lunch with protein, vegetables, and whole grains helps you arrive at events feeling even, not ravenous.

Use a quick visual approach at buffets and gatherings.

Before filling your plate, pause and take a look at everything available. Pick one or two foods you are genuinely excited to enjoy. Add produce or a lean protein if available, since those foods help your body feel satisfied, and then choose small portions of the richer items. This approach gives you the freedom to enjoy special dishes while still supporting balance.

Have a snack strategy for long days.

December often means running errands, attending performances, and rushing between commitments. Keeping simple snacks on hand can prevent unplanned overeating later. Cheese sticks, apples, nuts, yogurt cups, or whole-grain crackers with peanut butter are easy to carry and help stabilize your appetite until the next meal.

Create a plan for leftovers.

Leftovers can be one of the biggest challenges of the season. Instead of letting them tempt you all week, portion out favorites into single servings, freeze extras, or repurpose them into balanced meals. Turkey can become soup, leftover vegetables can be turned into omelets, and small portions of desserts can be wrapped individually to enjoy mindfully.

Decide what matters most to you.

Every family and workplace has foods that feel special. Identify the treats that truly make the holiday meaningful to you, and give yourself permission to enjoy those without guilt. At the same time, it is okay to pass on foods that you do not genuinely want. Being selective keeps holiday eating enjoyable rather than overwhelming.

Pay attention to pace.

The speed of eating changes how full and satisfied you feel. Slowing down during meals supports comfort, especially with richer foods. Try setting your fork down between bites, pausing for conversation, or taking a sip of water between foods. This gentle shift helps you enjoy the flavors while avoiding the discomfort that often follows rushed eating.

End the evening on a steady note.

If you finish a holiday meal feeling overly full, a short walk, warm herbal tea, or a few minutes of deep breathing can help your body settle. You do not need to “make up” for anything you ate. A small supportive step helps you feel better and transition calmly out of the event.

Make one or two small changes.

Choose one or two strategies that feel realistic for your life and experiment with them this holiday season. Maybe it is having a steady breakfast, or maybe it is choosing the holiday treats you genuinely enjoy instead of sampling everything in sight. Small shifts like these can help you feel more grounded in a season that often feels rushed and chaotic.

The goal is simply to create a little more space for comfort, enjoyment, and well-being in the middle of a very full month. When you approach December with flexible habits and a sense of curiosity instead of pressure, you give yourself room to enjoy your favorite traditions while still feeling good in your body. A balanced approach lets you celebrate fully and step into the new year with confidence rather than guilt.

 

Ready to take your nutrition to the next level?

The Y is here to support you on your path to creating and sustaining healthy habits by offering programs, workshops, and challenges.
Learn More Here

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].