What does healthy mean to you?

This weekend I had a conversation with a new health coaching client for our first session.  She was very knowledgeable, but had some common misconceptions. Through this conversation I started to think, what does healthy mean to each individual person?

Here are a couple of questions I have for you: What does healthy mean to you? Do you feel like you are at your optimum level of health? Do you know the barriers that are keeping you healthy?

Each person has a different view of healthy. It depends on your knowledge and your interest. It also depends on your current health status.  Every person's optimal level of health is DIFFERENT. The important thing for you is figuring out what your optimal level of health is, what is holding you back from it, and how you are going to get there.

During this health awareness week, I have a few key things I want you to look at.

1. First off, ask yourself the questions above.

2. Have you had your yearly physical?  Have you had your blood work drawn in the last year?

3. Are you up to date on all your vaccines?

4. Are you up to date on all your cancer screenings?

5. Are you drinking enough water throughout the day?

6. Are you active at least 30 minutes out of the day?  If not, are you making steps to be active for at least 30 minutes out of the day?

7. What excuses are keeping you from living healthy?

8. Are you eating 3-4 servings of fruit AND 3-4 servings of vegetables a day?

These questions are great steps in getting to your optimum level of health.

Have a happy, healthy week!

The Dreaded Scale

I remember in high school at my parents' house the scale was in my siblings bathroom.  Every morning when I woke up I would run down the hall to weigh myself.  The agony of the number and the worth it gave me or didn't give me.  The knowledge of when I woke up could I feel my hip bones sticking out enough?  How did I feel?  And the number on that scale.  Those 6 months of my life where my world revolved around that scale and the number were more than enough for living that lifestyle.  I was not eating and exercising far too much. I was in a state of exercise anorexia. I was unhealthy.

Since that year of high school I have not allowed a scale in my bathroom.  In fact, I limit myself on the amount of times a year I weigh myself because it very quickly can become an unhealthy obsession.  I know when I gain weight by my clothes, my energy, and my overall feeling.  Sadly, because I got on the scale so many times I can pretty much tell you spot on how much I weigh at any given time.  I can also give you an exact number of the amount of pounds I need to lose to get to my comfort point.  So why do I a personal trainer, nutritionist, and nurse not keep a scale around?  For many reasons.

1.  The scale taunts me because even when I'm at a healthy weight, I don't like that number and I want to keep that number going down. I want that number to be a number that isn't healthy.  After those  months of my hair falling out, my nails breaking, my period stopping... I'd much rather have a few extra pounds on me then to go back to the way I was when the scale ruled my life.

2. The SCALE does NOT define my beauty.  My beauty comes from what is inside.  The first place when I'm feeling self conscious that I need to go is on the inside and to those around me who will build me up.  In the last year and a half because of going on and off night shift my body has had a mind of its own.  One month I'll be trying to gain weight and the next month I can't seem to get weight off.  No matter what that scale says right now, I want you to know you are beautiful just the way you are.

3.  Your body can fluctuate in water weight throughout the day.  I see it every day I work in the hospital.  The number on the scale is not as accurate as some may hope.  Can it give you a good warning sign that you are unhealthy or headed towards an unhealthy zone? yes. But day to day, your energy level, your clothes, and how you feel overall is a much better assessment of the direction your headed!

So my advice?  If you have a scale, hide it. Limit the amount of times you weigh yourself.  Focus on loving yourself from the inside out. Focus on being healthy.  As your focus on being healthy increases, as your outlook on where your beauty comes from changes, your confidence will soar.  Confidence that can't be shaken by a few numbers on a scale.  

As one of my favorite sayings right now goes "Focus on being healthy and the weight will take care of itself".  My dear friends, healthiness is not limited to that number on the scale but how you daily view yourself. YOU are beautiful. YOU are incredible. YOU are intelligent.

What words describe you?  Show us your pictures with what you are going to see when you step on that scale!

Run, Ride and Relax

Hello everyone! I'm Courtney, a social media publicist, exercise nut and healthy eating (re: food-loving) twenty-something contributor/behind the scenes girl for Erica Smith Fitness and Lifestyle. I live in downtown Indianapolis, IN and enjoy all kinds of physical activities - especially those that take place outside. I'd consider myself a runner and a cyclist, but I'm also a TurboKicker, a spinner and a wannabe weightlifter.

As a contributor (and good friend of Miss Smith) I felt compelled to share a bit about myself and my story. 

Without further ado, a VERY little bit about me: 

Some call them goggles, I call them bug deflectors.

I was overweight/borderline obese most of my life. I attribute it to lack of knowledge regarding nutrition and exercise. I grew up playing volleyball and softball, but because of our busy schedule (both of my brother also played sports), meals were generally on the road/from the freezer section.

After college/circa 2011, I decided I had had enough of being "the big girl." I started counting my calories and exercising every day. I was amazed to see how simply being conscious of what I ate and consciously exercising changed my body. Within a year I lost 75-80 (+ or - depending on the season/what I'm training for).

In the place of the 80ish pounds came an addiction to exercise and a very disordered eating mindset that I still battle every day. Physically I looked amazing (to a point) but emotionally I was crumbling. Through the help of friends and family (particularly Erica) I was able to find the strength to get myself out of that pit and recognize that my worth isn't in my body, but in my heart and actions. My biggest fear was becoming fat again. Now my biggest fear is not living a life worth remembering.

I still work out most every day - because I love working out. I'm still conscious of what I eat - because my body is my future. A few weeks back I did the Spartan Race in Laural, IN and came in 6th among women, second in my age group! I went home and had a cookout with some friends and cocktails - there's balance! I also attempted my first 100 mile bike challenge last weekend (The Three State Three Mountain Century in Chattanooga, TN - it was cut short because of the weather). I run half marathons and finish sprint triathlons. Exercise is a joy to me. I love to have something to train for, and to be honest, I still have trouble treating my body well (nourishment and rest don't come easy...yet). It's a process and I wouldn't be where I am today without Erica's help.

I also LOVE encouraging, coaching, supporting, helping/butt kicking anyone who needs it. If you're feeling down or need a boost, please feel free to friend me/message me - sincerely!

-- Courtney Skells, Publicist and adventure junkie

Basic Nutrition Breakdown