health

walking changed my life

How Walking 1,000 Miles in 2024 Changed My Life

health, mindset

In November of 2023, I reached a point where I could barely stand myself. Seasonal Affective Disorder was in full swing, and the dreaded anticipation of winter blues had kicked in months earlier in August. Physically and mentally I felt like utter crap. I found myself experiencing a necessary shift toward mental health and well-being. For me, a huge component of that included taking care of my physical health as well. I needed to find something that I could consistently do and stay persistent at. In a desperate effort to turn the tide, I decided to set a goal to get outside for 30 minutes of fresh air and movement every day. That decision was a catalyst to set a broader goal for 2024. I wanted to prove to myself that I could stay consistent with something and maybe even hit 1,000 miles of outdoor walks throughout the year. This would require me to walk approximately 3 miles outdoors every single day in order to achieve that goal. Unfortunately, I don’t live in an area of the world with ideal temperatures year round. This goal would require me to face inclement weather, freezing temperatures in the winter, and unpleasantly humid days in the heat of summer.

At the end of January, I had only missed one day of walking and was feeling significantly better. My clothes were fitting better, my mood was relatively stabilized, and overall I felt that I had made progress. So I stepped on the scale, something I hadn’t been brave enough to do in close to a year. To my dismay, the number on the scale was 5 pounds MORE than it was the last time I had worked up the courage to face my fear. I have never been one to ruminate on the numbers on the scale. My focus has typically been more on how I feel and how my clothing fits. I never struggled with weight gain until I hit my mid 30s. When I was younger, I could either work out and eat whatever I wanted, or watch what I ate and rest on my laurels. Not so at this stage of life. At this moment, I could choose to give up, or I could persist and stick with my plan of consistently getting 30 minutes of fresh air and exercise every day. I chose the latter.

Getting 10,000 steps in a day takes effort. Setting aside time to go for a 2.73 mile walk every day requires even more commitment. There will be more days than not that you won’t FEEL like going. This is when good old tenacity has to kick in, so you overcome the feelings and take action. Here are a few things I learned from my walking journey.

  1. Walking is just as beneficial, if not more so, to your mental health as it is to your physical health. Walking not only increases your heart rate, it also increases blood flow to the brain, promoting improved cognitive function. There are several sounds in nature that occur at the 528 Hz frequency, which has been proven to have healing qualities at the cellular level. If you want to level up your walk, ask a friend to join you. The quality time and conversation that occurs is like a therapy session and workout in one.
  2. Consistency requires willpower. Listen to your body if you need to pace yourself to avoid injury. More times than not, you are capable of doing much more than you think. Take the necessary steps to overcome excuses. When I saw that we were going to have a week with temps in the teens and below zero wind chills, I ordered snow bibs, so I could have the appropriate gear to stay warm while keeping the commitment I made to myself. Be stubborn enough to prove to yourself that you can do hard things.
  3. You will have misses. While the goal was to get out every day, there were times when that wasn’t feasible, no matter how tenacious I was about sticking to that goal. I missed 13 days between early January and the end of May, but didn’t miss any days from May 26th through December 31st. Give yourself grace to miss the goal and get back up and try again. There will be bumps along the way, but your overall trajectory will be up if you don’t give in.
  4. Have an accountability partner. For me, that was showing up on social media and regularly documenting my walking journey. I also had a few friends I would check in with. They happened to be my walking buddies when we could coordinate our schedules. Holding yourself accountable to someone else is an extra motivator to keep you going and a great way to encourage each other along the way. Without accountability, I don’t know that sheer willpower would have enabled me to stay consistent and achieve my goal.
  5. Little jaunts add up. By early April, I had established a healthy habit and was challenging myself to hit further distances at higher speeds. Then we got a puppy, and my whole world collided with this adorable little fluff ball that required LOTS of time and attention. I felt like a prisoner in my own home and was utterly frustrated with how long it took me to go just down the street and back with him. Then I figured out that my walks didn’t need to be all 2.73 miles at once. Do you know how many times puppies need to go out to go potty in a day? A lot. So I started logging my short walks with him, and his endurance increased with time. Now we go for 2-3 mile walks together every day, and he is a huge reason that I was able to hit this goal. He LOVES the cold and snow, and on the most bitter cold days in December, I threw on my snow bibs and got him some boots, so we could go the distance together safely and comfortably.

This morning, I met up with my dear friend and walking buddy. Once I officially hit the 1,000 mile goal, we stopped by her house before wrapping up our walk, and she grabbed a custom headband she made for me. Find yourself a friend who celebrates your victories and cheers you on in the pursuit of them.

Have you set your health goals for the new year? I challenge you to find something you can stick to for the year, and then go for it. While the numbers on the scale didn’t decrease as much as I would have liked them to with this year’s physical efforts, the mental load that I was carrying has become significantly lighter. I’m going to count that as a win. Expect there to be some hurdles and resistance along the way to achieving your goals, but don’t allow the setbacks to keep you from your comeback.

XO, Katie

how to advocate for yourself and others at medical appointments

Empowering Patient-Doctor Relationships: Expert Tips for Successful Appointments

health

White coat syndrome is absolutely real. Medical appointments can be daunting, particularly when you are blindsided by a diagnosis or aren’t sure what questions to ask. My 20+ years working in the medical field, as well as advocating for my patients and family members, has taught me a few things, and I’m here to share them with you, so you can be better prepared for your next visit.

Establishing a doctor-patient rapport

Some doctors have excellent bedside manners, and some lack an inkling of compassion. They all have egos, and your visit will go best when you keep this in mind and show respect to them while also having the chutzpah to stand up for yourself or those for whom you are advocating. There is a delicate balance to this, and while easier said than done, when you strike the right balance, it leads to a beneficial visit where you will get answers and be able to work with your medical care experts as a team moving forward.

How I advocated for a family member

When my mom was diagnosed with stage IV breast cancer years ago, and the medical facility she visited for treatment was several hours away, it was not feasible for me to leave my young children for days on end while she was undergoing surgeries and chemotherapy. Instead, I was able to develop a rapport with her medical team, who gave me permission to contact them at any time with questions or concerns that I had as her daughter and fellow medical professional. Sometimes those questions and concerns could be readily addressed via email. Other times required me to be on a conference call with them during my mom’s appointments, so everyone could be kept in the loop as I was advocating for my mom and helping her navigate difficult decisions for her health and life. There were times when I perhaps overstepped, but her medical team was gracious in answering our questions and extending compassion as my mom faced a life threatening disease. Sometimes there were alternate options when I pushed. Other times not. Her oncologist and I remain on great terms to this day, and I am forever grateful for her compassion in caring for my mom and being there for my family in dire times.

Maximizing the potential of your visit

Most physicians nowadays are working under a hospital system that tracks the time they spend with patients, which adds a time crunch on top of the underlying stressors that they face every day. One way to maximize the potential of your visit is to come to your appointment prepared with any questions or concerns. I personally have to write mine down, or they go out the window when I’m face to face with the doctor and feel intimidated or under pressure. Having your thoughts and questions organized on paper allows you to check things off the list as you discuss them with your physician and saves time. It can also help you avoid the hassle of having to call back with any unanswered questions that you forgot to ask at your appointment.

Ask: What would you do?

Do your research on whatever your medical concern or diagnosis is prior to your appointment. Discuss it with your doctor and ask for their opinion and expertise based on their experience. One of the best questions to ask when facing a medical situation is what your doctor would do if they themselves or a loved one were facing the same issue. This many times breaks down the barriers and gives them the space and permission to “be real.” After your appointment, you will be able to determine whether they are a good fit for you or if you need to keep searching to find a doctor who truly listens to your concerns and offers possible solutions. Sometimes you need to give the doctor a second chance. There have been numerous occasions when my first impression was less than, but upon giving the doctor another go, we developed a better rapport and were able to forge a positive doctor-patient team. It can take time to find the right doctor for you, but the effort and your health is well worth it.

XO, Katie

Heart Health: Going Beyond the Physical Basics

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Long before I picked up a camera, my heart was set on a helping career. In elementary school, when family members were ill, I provided them a glass of water and a bell to call me if they needed anything. Truly this meant that I should be a nurse. I pursued that purpose through some of the most miserable years of my life because I’m just stubborn enough to finish that which I set out to accomplish. Decades later, I still dabble in some p.r.n. work for an orthopedic and spine surgeon, but my desire to help others has expanded to the photography arena. This blog contains a mix of my experiences, from nursing to homeschooling to photography, and since February is American Heart Month, we are going to focus on that arena.

We are venturing beyond the basics. Let’s look at what you’re consuming diet-wise AND through your eye and ear gates. The fundamental keys to a healthy, happy heart are not limited to a well-balanced diet and exercise. You can hydrate with loads of alkaline water, eat the rainbow of fruits and vegetables, take organic vitamins and supplements, do cardio and strength training multiple times a week and still be missing out on optimal heart health. Why? Because it goes beyond the physical.

Out of the abundance of the heart, the mouth speaks. What are you consuming through your eyes and ears on a regular basis? The heart is at our core. It is not just an organ that pumps blood throughout our body. It involves our mind, emotion, and will. Toxic ingestion leads to toxic buildup and overflow. Be intentional about what you allow in. Guard your heart.

One of the best ways to keep our heart and mind in check is through journaling. Allow yourself the space to “get it all out.” If you want to level up your journaling, include gratitude in the process. The brain is wired in such a way that gratitude and anxiety cannot co-exist. It can only process one of them at a time, so get in the habit of expressing an attitude of gratitude, and notice how anxious feelings are less prominent.

If you struggle with motivation to exercise, you are not alone. Figure out what gets you up and at it. This year I set a goal to get outside and walk for 30 minutes of fresh air and activity every day. My goal was to prove to myself that I could stay consistent with something. I’m not setting pace or distance records. I’m simply getting outside and moving. Walking outdoors is refreshing and invigorating both physically and mentally. Not only does it help strengthen your heart muscle, but it also promotes blood flow to the brain and improves cognitive abilities. My favorite walks are those with friends, where we can walk and talk. It’s like a workout and therapy session all in one.

best-friends-photoshoot-plaid-jacket-fall-leaves

This month while you’re focusing on heart health, don’t neglect the action steps that go beyond the basics. Ingest positive and block negative. Grab a notebook and a pen and start journaling. Plan some walks with a friend. Find out for yourself how enjoyable life can be when you expand your limits.