Health & Fitness for Spring 2022

HEALTH &

FITNESS

A publication of Southern Lakes Newspapers • Spring 2022

• Stay active • Beat burnout • Practice self-care

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HEALTH AND FITNESS

SPRING 2022

SIMPLE STRATEGIES TO COMBAT STRESS Just about everyone experiences stressful situations. Sometimes a measure of stress can provide motivation to do one’s best or strive for an especially lofty goal. However, when stress becomes a chronic condition, it can adversely affect individuals’ quality of life and even their overall health.

Harvard Medical School says stress can manifest itself in myriad ways. Stress can cause tension headaches, indigestion, aches and pains, or even heart palpitations, and it may affect the mind by making it hard to concentrate or make decisions.

Many people experience stress through emotional or psychological symptoms, such as irritability or feeling down. Learning how to effectively manage stress is essential for individuals’ overall well-being.

Exercise regularly

Exercise serves many functions, including acting as a potent stress relief strategy. The Cleveland Clinic says aerobic exercise releases endorphins, which are natural substances that help a person feel better and maintain a positive attitude. Movement activities like yoga or Tai Chi also can relax the mind and body and promote physical health.

Take media breaks

Overwhelming oneself with a barrage of

negative news stories or constant information can increase stress levels. Individuals can strive to remain informed and still build breaks into their schedules. Shut off news programs, turn over the newspaper or tune out of social media from time to time.

The Centers for Disease Control and Prevention recommends that individuals who are stressed out by world events reduce the number of times they read the news or check the headlines each day.

Meditate more

Breathing and meditation can help alleviate stress, according to the American Heart Association. A quick meditation can provide some perspective. If a situation is stressful, go for a walk or take a few slow, deep breaths until the body relaxes. Harvard Medical School also says meditation can induce a relaxation response, which is an antidote to stress.

Think positively

Negative self-talk may increase stress, but positive self-talk can help a person calm down.

Individuals should practice positive self-talk every day. Instead of saying, “I hate when this happens,” say, “I know how to deal with this, I’ve done it before.”

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A small amount of periodic stress can be a good thing. However, chronic stress poses a significant threat to individuals’ long-term health.

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Family activities to

HEALTH AND FITNESS

HEALTH &

Page 3

Spring 2022

Fitness GET KIDS OFF THE COUCH

Thanks to increasingly busy weekday schedules that have families running in different directions for work, school and extracurricular activities, weekends are an ideal time to recharge. Too often, however, family members retire to their respective rooms, devices in hand.

Kommando Tech says people spend an average of three hours and 15 minutes on their phones each day, with Americans spending 5.4 hours a day using phones.

Those statistics do not include how much additional time is likely spent on devices like tablets or laptops.

Chances are phones are being used while lounging on the couch or bed, something that has negative health consequences for many children and adults. A sedentary lifestyle can lead to weight gain, loss of muscle strength, weak bones, diminished immune system response, and poor blood circulation, according to the health information site Medline.

These fun activities can get kids and parents off the couch on weekends:

WASH THE CARS

beneficial exercise.

TAKE A FAMILY BIKE RIDE Inflate those tires and tighten your helmet chin straps.

A family bike ride is an ideal activity for the family because it is something that can be enjoyed by all age groups.

Choose the pace and the terrain based on the age of the youngest and/or oldest rider (flat, easy-to-navigate paths for the very young or the elderly), and enjoy exercise in the great outdoors.

DO A WALKING TOUR Educational attractions like museums, zoos, aquariums and arboretums are great to visit on weekends. The family will see new sights and learn important information about exhibits, all the while walking a few miles.

VISIT AN AMUSEMENT PARK

It’s a chore, but it’s one that has the potential for lots of laughs along the way – and possibly a suds fight.

Washing vehicles also is a great way to cool off when the weather is warm.

Research the nearest amusement park and take a road trip for the day. Hours will be spent walking around the park and going on thrilling rides. Consider discounted memberships or season passes if this is the type of activity the family plans to repeat.

ENGAGE IN SPORTS TRAINING

CHECK OUT A DRIVING RANGE

Whether the children participate in organized sports or not, set up an obstacle course or fitness circuit in the backyard. Everyone takes turns going through the course.

The family can spend time together as everyone gets

Practice golf swings at a driving range or a virtual driving range. Everyone can compete to see whose drive is the longest.

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ABOVE: The possibilities for physically active family engagement are endless and beneficial for the body in myriad ways.

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Keep SEASONAL ALLERGIES in check

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HEALTH AND FITNESS

SPRING 2022

There is much to look forward to when spring arrives.

Daily hours of sunlight increase while temperatures continue to climb. Blooming flowers and leaves budding on trees also add some awe-inspiring color back into the landscape.

Even though there’s much to enjoy about spring, one side effect of so much foliage in bloom is the return of seasonal spring allergies.

Many people find they cannot enjoy the sunshine and balmy temperatures of spring because of seasonal allergies.

Hayfever, or allergic rhinitis, is a common spring allergy.

The American College of Allergy, Asthma and Immunology indicates allergies are the sixth leading cause of chronic illness in the United States.

More than 50 million Americans suffer from allergies each year. The Aerobiology Research Laboratories says allergens in the air across Canada have been rising in many cities over the last 15 years.

While there is no cure for seasonal allergies, there are steps individuals can take to live with them more comfortably.

• Stay indoors on dry, windy days. It’s better to go outside after it rains, which clears pollen from the air.

• The ACAAI urges individuals to modify indoor environments to keep allergens out. An HEPA filter in HVAC systems can better trap spores.

• Consider vacations near the ocean or other bodies of water, as pollen counts tend to be lower in these areas.

• Delegate lawn mowing and other tasks that involve stirring up allergens to someone else. If you must do gardening and landscaping, wear a face mask to filter out some allergens.

• Close windows or doors when pollen counts are especially high.

• Wash hair and clothes when coming indoors to rinse out allergens that would transfer to pillowcases or furniture.

• Speak to an allergist who can recommend medications or other treatments that can improve seasonal allergies.

Corticosteroids reduce inflammation and antihistamines can help reduce sneezing or itchy eyes.

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Learn to play more

HEALTH AND FITNESS

Page 5

Beat burnout with these tips For many, the additional isolation and never-ending uncertainty of the past couple years has led to mental fatigue and burnout. Experts say that no matter your age, turning to play instead of social media can help you feel more like yourself again.

“While it’s tempting to constantly reach for our devices to check social media during times of stress and loneliness, or even just when there’s down time, it’s a habit that a number of studies unfortunately link to anxiety and depression,” says Anna Yudina, senior director of marketing initiatives at The Toy Association, which spearheads The Genius of Play. “Research shows that play, on the other hand, reduces stress, boosts life satisfaction and empowers adults and kids alike to be creative thinkers.”

To combat burnout and mental fatigue, The Genius of Play is offering the following tips for reducing screen time and embracing playful hobbies instead:

MAKE TIME FOR PLAY The habit-forming properties of social media are well-documented. However, you can commit to less screen time and more play time. In the case of families, parents can lead the way by example. Consider instituting policies that help strike a healthy balance.

For example, make the dinner table a device-free zone, schedule device-free game nights and set time limits. Still

struggling to set healthy limits for yourself or your children? Apps, such as Moment and Social Fever, are designed to help.

BUNDLE UP Don’t let cold weather discourage you from going outdoors. Fresh air is good for the mind, body and soul, and once you get moving, you’ll warm up in no time.

From nature hikes, skiing and other outdoor adventures to backyard activities and obstacle courses, there are many ways for people of all ages to be playful outside.

For kids, you can also try classic games like Kick the Can, and Capture the Flag. Social distancing? Try Shadow Tag. Played the same way as a traditional game of tag, players tag each other with their shadows instead of their hands.

PLAY INDOORS Feeling cooped up? Promote screen-free playtime at home with classic board games and card games, STEAM projects, and with toys that build real-world skills and challenge participants to solve problems imaginatively.

For example, construction toys offer something for everyone, whether they prefer following directions or building freely.

There’s no right or wrong way to do it.

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Through play, you can not only beat the blahs and develop important skills, you can also help your family form healthy digital habits – a win-win for everyone.

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Self-care key to GOOD MENTAL HEALTH

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HEALTH AND FITNESS

SPRING 2022

Therapist says people need to examine their lifestyles

By Tracy Ouellette EDITOR

The past two years have been rough for almost everyone and it’s no surprise that many people are struggling with mental health issues as a result.

“A lot of us in the field are seeing an increased need in both behavioral mental health and coaching,” therapist and life coach Katherine Collins said. “On the clinical side, most of us have wait lists.”

Collins, who owns Bee Happy Therapy and Tri Life Coach in Lake Geneva, said both of her businesses have seen an uptick in clients.

“There is a big need for therapy and coaching,” she said. “I’ve been in the social work field for more than 20 years and there’s always been a need because people are always stressed, but the pandemic created more stress.”

However, Collins said there has been a lot of good to come out of the pandemic in regard to how people view their life and what they want out of it.

“It’s opened up positive things with relationships, being at home more, cutting out commutes, people have more time,” she said. “We’re seeing people examine their professions and careers in a new way.

This has been a wake-up call. They’re asking if they’re in a profession that fits them.

“So, the pandemic has been a blessing and a curse in so many ways. I think there are a lot of silver linings with people starting to value time with loved ones, putting healthy boundaries in place and recognizing what’s important.”

Collins said a lot of her work involves helping people set those healthy boundaries, especially with so many people working from home. She said many of her clients struggle with finding a worklife balance when their “office” is in the next room.

“We see the negative effects of stress build slowly,” Collins said, “It’s sneaky, it doesn’t hit you right away, it builds up.

Your blood pressure goes up, you have no energy, you’re too tired to go to the grocery store, you’re not going to the gym, you’re making terrible nutrition choices …

I see this a lot.”

She added that this has been amplified during the pandemic.

“The trick with the pandemic, because

“

A lot of people have big goals without a system and process in place to get to that goal. So they fail. This is where a therapist or life coach can really help.”

– Therapist Katherine Collins

there are so many risks, is to not make irrational choices because when we’re stressed and suffering from anxiety we’re not always rational,” Collins said.

She said it can be difficult sometimes to figure out what’s a rational fear in the face of COVID-19 and what’s not. For some, the depression of losing family and friends from the disease along with the isolation can be too much.

“And then all of a sudden, they’re suicidal and it takes a lot of work to come back from that,” Collins said.

TAKE CARE OF YOURSELF The way to ward off those feelings, Collins said, is to practice self care.

“I work super hard to promote self care and wellness, because when those are put in place on a regular basis, it can prevent a decline in mental and physical health. And with that comes a mind-set of peace,” she said.

Collins said she’s in a position with the life coach services she offers to help people who are ready to make changes.

“I get to help them transform from that place of feeling awful to a better place,” she said.

Collins offered some general guidelines for those looking to change aspects of their life.

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Practicing self care is the first step in improving your mental health.

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“The best place to start is to really step back and take a look at your lifestyle,” she said. “Are you eating fast food at every meal? Are you not drinking water and consuming a lot of coffee or energy drinks? Are you using substance like vaping? Take stock in that, ultimately our body needs us to love it.

“All that toxic stuff in your body is, of course, going to make you feel terrible,” Collins said.

The next step, she offered, was to start identifying what’s important.

“Think about those things you used to enjoy. Remember how you felt doing them and slowly work back toward that,” she said.

Taking things slowly is vital for success, Collins said.

“A lot of people have big goals without a system and process in place to get to that goal,” she said. “So they fail. This is where a therapist or life coach can really help. We look at all the different elements that are affecting you and help you work through them” Collins said even small changes can

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make a big difference and lead to bigger changes, which before long, affect the overall satisfaction in life.

“The No. 1 suggestion I have is if you’re struggling and miserable and burnt out, and just feel like crap is to reorganize your surroundings,” she said. “If you’re listening to depressing music all the time, now you’re going to pick the most upbeat, happy songs. In fact, you’re going to create a whole playlist.

“Maybe turn off the news and read a book about something you’re interested in. Or listen to a podcast about something you want to learn about. Change your atmosphere. Clear out the clutter, dim lights, wrap up in a soft blanket and cuddle if that makes you feel better.

“Just simply start changing what’s around you.”

Collins offers a free video and pdf with self care advice at her Tri Life Coach website, www.lifecoachkatey.com.

Tri Life Coach and Bee Happy Therapy are at 647 W. Main St., Suite, 900, Lake Geneva. Call 262-749-8687 for more information.

• CONTINUED FROM PAGE 5

MAKE ART

disassemble and start again, or even eat it!

From painting a still life to completing a project that’s a bit sillier, making art builds fine motor skills and problem-solving skills, enhances communication and selfexpression, and promotes self-esteem and the motivation to succeed.

Need some inspiration? Marshmallow Sculptures is a perfect project for kids ages 5 and up. Let your little Michelangelo connect toothpicks and marshmallows, revealing a one-of-a-kind work of art.

Best of all, you can keep each sculpture,

TAKE TIME TO RELAX Quiet time is vital for recharging one’s batteries. Build in time for your family to read, color, assemble puzzles, practice yoga or participate in other stress-relieving activities.

For more tips, advice and the latest research from leaders in child development, education and play, visit thegeniusofplay.org.

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Making real changes in your life SPRING 2022

HEALTH AND FITNESS

Page 7

PERSONAL TRAINER COMBINES FAITH, NUTRITION IN PROGRAM

By Jennifer Eisenbart STAFF WRITER

Some five years ago, Rob Kulpa embarked on his own life change – making a whole-body commitment to weight loss and better health.

Now, 100 pounds lighter, he’s working to help others along the same path. Now certified by the National Association of Sports Medicine as a personal trainer, Kulpa also is a nutrition coach with his own business – Peacemaker Wellness.

While he will provide both services on his own, he recently joined forces with Sylvia Czerniak and Fit and Faith Fitness in Delavan. The gym is private, and the idea is that Kulpa can help guild the personal training at a gym that will deal with faith as well as weight loss.

Faith, as in belief, not just one kind of God. The organization is Christian based but all religions are welcome.

“Having faith is that part that connects,” Kulpa said.

He added that it is more than just a faith in God. Consistency in a chosen workout is faith, as is having faith in the programming or plan you are using. He added that people also need faith in asking for health.

“It was actually one of the things I was disconnected from,” said Kulpa. “When I found that faith, it helped me push through.”

Kulpa said his own personal journey is what led him to become a trainer. All of the points he made about where faith intersects with consistency and believing in a workplan plan are what he discovered personally.

“A lot of people will have this mindset that we just make up exercise,” he said.

“The reality is, as NASM trainer and a

A client of personal trainer Rob Kulpa works out during a recent training session. Kulpa, who is certified by the NASM, said that trainers can be a big help in clients reaching their goals.

SUBMITTED PHOTO Health & Fitness

certified trainer, (a trainer) would take and run a new client through any kind of assessments … and how their body moves.

“Everybody is different,” he added. “A lot of times, we create compensations.”

Those, Kulpa explained, are changes in movement that make life easier for a

person. It can range from how we move sitting at a desk to how we get up out of a chair.

“That is not the way your muscles are supposed to move,” Kulpa said. “As a personal trainer, we find those and use those to make correct programming. It

allows you to have something that is specifically designed for your body.”

As a result, some people want or need the nutrition consulting and personal trainer more than others. Kulpa added that it depends on goals, or what works for any given person.

Some, he said, want a trainer in the winter to keep them on task, where they don’t need one during the spring and summer. Others need the motivation year round.

“Nobody’s average,” he explained.

“That’s the reason we sit down.”

A free 45-minute consultation is available for anyone interested in joining Peacemaker Wellness. Now, with the addition of teaming with Fit and Faith Fitness, there are more people available to help with classes.

“It’s something a lot of people need, especially going into the new year,” Kulpa said. “The healthier you are and the healthier you can get, the better you can deal with any disease that comes by.”

Nutrition coaching, meanwhile, is talking about options and choices.

“People will go to their doctors and be told, ‘You need to eat this way.’ As a nutrition coach, I’m here to help them,” Kulpa said.

Most importantly, Kulpa said, a personal trainer and nutrition consultant are part of the team that needs to surround – and support – the person making the changes.

“You can have the perfect diet or the perfect workout,” Kulpa explained.

“Without having that support system, it’s not going to stick.

“I think the biggest fear a person has is to ask for that help,” he added. “Asking for help is truly the strongest thing you can do.

“Having support is key.”

EAT HEALTHIER: Ways to make your diet more nutritious

Healthy eating should be a goal all year long. Choosing nutrient-rich foods at the grocery store is a great way to accomplish that goal.

The American Heart Association says research suggests the standard American diet is energy-rich (calorically heavy) but nutrient poor. And according to Canadabased registered dietician Nicole Osinga, though Canadians are making smarter food choices, room for improvement remains, especially in regard to limiting consumption of red meat.

Nutrient-rich foods are those that are high in minerals, vitamins and other nutrients that are vital for health without too much added sugars, sodium and saturated fat. Such foods include fruits, vegetables, whole grains, lowfat dairy, and lean protein sources that can serve as the building blocks of a nutritious diet. These tips can make incorporating nutritious ingredients even easier.

CHOOSE MORE WHOLE GRAINS

Whole grains are low in fat and high in fiber. They’re also a smarter source of carbohydrates because they contain complex carbs that keep a person feeling fuller longer. Try to avoid products labeled as “enriched,” as they’ve had the germ and

not to purchase a given product.

Some foods may feature endorsements on their packaging and the inclusion of such labels indicates they’re healthy choices. For example, the American Heart Association’s Heart-Check mark indicates the product aligns with their recommendations for an overall healthy eating plan.

PICK PULSES

Incorporating nutritious ingredients into your diet is easier than ever. Making smart choices begins with knowing the facts about healthy eating.

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bran removed from the grain to produce a smoother texture, which means they need to be refortified with nutrients.

EAT DARK, LEAFY GREENS Green vegetables are rich in vitamins, minerals, phytonutrients, and plant-based omega-3 fatty acids. Kale, spinach and collard greens can be added to soups, stews,

scrambled eggs, and salads for a powerful punch of nutrition.

READ NUTRITION LABELS The Nutrition Facts label included on items sold in North America is a significant source of information. Consumers may only read the first few lines, but it’s best to read the entire label before deciding whether or

Pulses are essential to plant-based diets, but they also can be enjoyed by meat eaters. The Global Pulse Federation says pulses, which include foods like lentils and chickpeas, are rich in protein and fiber and low in fat. They also contain complex carbohydrates that take longer to break down. Research shows pulses can lower blood cholesterol, reduce blood pressure and help with weight management.

GO WITH SKIM OR LOW-FAT DAIRY Dairy products are rich in calcium and vitamin D, but those nutrients may come at the cost of saturated fat. Choose reduced fat dairy options in recipes and when snacking.

These are just some of the ways individuals can make their diets more nutritious.

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HEALTH AND FITNESS

SPRING 2022

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