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We all know someone who tragically has been diagnosed with a terrible disease such as diabetes, hardening of the arteries, cancer, or other serious ailments. Or even someone who has found out that they have high blood pressure or cholesterol issues. Maybe it is you. Or maybe you have a family history of disease that you hope not to inherit. For so many people it seems to take getting bad news before they find the motivation to fight for their life. My wish for these people is that they would start to fight for their life BEFORE it’s too late, before the verdict.
One of my favorite authors, Bernie Siegel, who wrote many books such as, “Peace, Love and Healing,” “Love, Medicine and Miracles,” is well-known for his writing on how we have control over our bodies and our health.

“It is astounding how much the immune system is strengthened by reducing daily mental stress levels with either visualization or meditation. The other great tonic for the immune system is love—loving ourselves as well as others.”
“The most powerful tool in the doctor’s “little black bag” to prevent or treat illness is the patient’s (your) own mind!”

Our thoughts and attitudes, as well as the actions that we take, are our first defense against disease and deterioration. Granted, we all will die of something and sometimes a disease is inevitable for some people due to a genetic or environmental factor, but if we can find ways to avoid disease, to prolong our lives and our quality of lives, shouldn’t we?
First, you need to know your family history if it’s available to you. Next you need to “know your numbers.” Get an annual exam and have your medical provider monitor your blood sugar, blood pressure, cholesterol levels and other vital blood work. Next, take action- whether you have already been diagnosed with something or whether you know you are at risk, get busy. You don’t wait to get fuel for your car until you run out of gas. It’s much easier to drive up to the pump while you’re still mobile. It’s also much easier to prevent disease than to reverse it once you become sick. Have a positive outlook on life, eat clean, be active, get enough quality sleep, drink enough water. Do what you can to protect your health before you have to fight for your life.
I wish you all a Happy Thanksgiving and hope you will take time to be thankful for your own health and for the health of those you love. If you are managing a disease, I will hold you in my thoughts and I wish health and healing for you.

Liz Jones is a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].

When I meet with people as a wellness coach or personal trainer, among the things people discuss most is their eating habits. So many people have had a strained relationship with food for most of their lives. We find comfort in food from the day we are born; we are rewarded with treats as children; as teenagers many people develop body image issues and start to “diet” or starve themselves- or on the other end of the spectrum, teenagers gorge themselves on chips, soda, pizza and hotdogs. As adults we learn to count calories- feeling guilt or a “price” associated with every meal, or we eat for emotional reasons, or add high-calorie alcohol to our daily menu to relax after a long day of work. We associate our social life with going out and eating and drinking with our friends (this is probably my biggest struggle with food relationships).
I think how we think about food and the language that we use is important. When people ask about their food, I always say that I cannot prescribe them any specific “diet” and I don’t like the connotation of the word diet anyway. What I can tell people is that I believe in eating from a nutrition mindset. Ask yourself, “What does my body need?” A drug addict can stop using drugs to fight their addiction. A food addict cannot stop eating food. Food is our fuel and giving our bodies what they need is just as important as not putting garbage and excessive calories into them. Although I think logging meals can be a good idea when starting a new meal plan, to help a person be more mindful of what they are consuming, I think having to count every calorie that we consume is not something that is a sustainable habit. I also think that it is OK to enjoy food without attaching guilt to it.
Some tips:
• Eat for nutrition: Make sure you are getting enough lean protein, complex carbohydrates and healthy fats. Include enough vitamins and minerals in your food by eating a wide variety of foods, especially green vegetables.
• Continue to enjoy food. Your favorite foods can be prepared so that they are healthier.
• Give yourself a treat day. Unless you are training for a specific event that involves your pant size, I think you need to have a day where you allow yourself to relax and have food you enjoy, even if it may not be something that should be included daily in a healthy meal plan.
• Think about your relationship with food. (“When Food is Love” is a book that was just recommended to me today).
• Continue to enjoy food. Your favorite foods can be prepared so that they are healthier. Find ways to add nutritional value to what you already like.

Liz Jones is a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].

76-82% of people who being an exercise program will drop out in the first six months. 75-80% who begin a diet will stop. There is no trainer, no program, no person outside of yourself that can make you change. As a trainer, teacher and coach, I can offer information, resources and support, but the only way that people see lasting change is by finding the internal reasons that they want to evolve.
Most everyone wants to feel better, or look better, be healthier, or happier on some level, but unless they can find a benefit that outweighs a cost or reward (including instant pleasure, a lack of motivation to get up and move, the desire to take a nap, the taste of chocolate cake, giving up a tv show, socializing with friends that goes along with certain habits, etc.), their rate of success is fleeting.

The best advice I can usually give people is to sit down and write out what you want your life to look like, whether it is health, wealth, happiness, or physical appearance. Then write down the “why” you want that. Really envision what your ideal situation would be. Then write down what would need to happen for you to have your ideal.
That’s where hiring a trainer, or enlisting support comes in. Once you are ready to change, a trainer, or a friend, a coach or whomever you have available can help you identify ways to be successful. What’s your motivation?

Liz Jones is a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].

This is my upcoming birthday week. Each year, I set new goals for the next year, or a future time period of my life. When I turned 40, two years ago, I set new goals for my next “chapter” in my life. One goal was to compete in a master’s figure show (over 40 in most federations), so last November, I headed to Fitness America in Las Vegas and competed in Figure Classic (that federation’s class for my age group). I wanted to write a weekly column about wellness (check) and am lucky enough to write for several different venues. I also set the goal to write a book. So, to follow that path, I attended a writer’s workshop a few months back and now get to write a book proposal for a well-known publisher (due in a couple weeks!) which I am in the process of (and occasionally the procrastination of) completing. I also set goals for my personal life, and my professional life -going back to corporate wellness programming, which is what I am fortunate to get to do and to do more one-on-one training with individuals. I can truly say I am in the midst of really living my vocation and my passion. I have a great family both in my house, and back in Wisconsin and surrounding areas. I get to have really amazing, inspirational people in my life, my son, my brothers, the love of my life and his daughter, my mother and my boyfriend’s mother (although they may not realize my respect and admiration since I am not a very “mushy” person about all that) and my niece and nephews and many of my fabulous friends who I am always connected with- even when I don’t see them for a long time. They all influence my life in their own ways.

I am inspired every day by the people that I get to work with, both as coworkers and as clients. I see people overcome obstacles every day. I see leadership in action in so many ways. I get to be amazed by people who decide to make positive changes in their lives and see them take action to better themselves. I am touched by people who struggle with different challenges or addictions and am always proud to watch them keep trying, even when it may take a lifetime of “one-more-time”. The people who I know in the community that do charitable work, whether it is the people who raise money to fight domestic abuse, battle cancer, empower young girls, mentor young men, help the homeless or the underserved in our community. Or the people who work for companies support the causes. There are just too many to name.

I want to thank everyone who is an inspiration to me, who help me to grow, teach me new things (even those who teach me patience), those who give me opportunities to help others and who help me to reach my goals. For me, this is my “new year” and I look forward to another great year of getting to know people’s stories and to learn from them. Our lives are definitely a journey and we always continue to grow until we reach our final destination. I’d love to hear your story and what inspires you. I can be reached at: [email protected].

Liz Jones is a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].

You may know that October is breast cancer awareness month. Many places that you look you’ll see people wearing pink in honor of those they love who have passed away from cancer, or survived the dangerous disease. Others wear pink ribbons as a reminder to get your breast exam or in support of raising money for research to fight. Many survivors wear pink to celebrate life.
Ironically, I just arrived back from the hospital after receiving a diagnostic exam and sonogram. I went for my annual mammogram, where they do a screening and was called back for more review. I try to be a good example and practice what I preach, so I made my follow up appointment right after my doctor’s office called with my initial results.
First, it’s important to get your annual exam. If you have insurance, most likely they cover the cost for preventative care. If they do not, find out what the out of pocket cost is. Many places are offering special rates, such as the place I went today has a $50 mammogram for all of October (for a screening exam, not a diagnostic exam). Public health facilities, such as Helping Hands in Rockwall and other community clinics offer low income women exams at no cost to them. Go, get it done. It’s an easy test.
Second, follow up and don’t panic if you have to go back in. Breasts are lumpy… fat and tissue change, especially as we get older and are the age (40 & over) that it is recommended to get yearly exams. Many women will have to go in and get a follow up diagnostic exam. Don’t worry, it’s very common. I’m happy to say my results were good and I was sent home with peace of mind for everyone who cares about me and knew I was going to the doctor.
Third, make sure to do home exams every month no matter what your age. Get to know what normal feels like and make sure to report any changes or pain that you notice to your doctor- don’t wait for your annual exam if you find something that doesn’t feel right.
Finally, PREVENTION is so important. Take your vitamins, eat clean, nutritious food. Get lots of antioxidants and green vegetables, flax seed, and other “super” foods. Stay active, avoid chemicals (processed foods and drinks, smoke, other environmental toxins), drink alcohol in moderation if at all. If you have a family history of breast cancer, many insurance plans cover genetic testing if you are high risk. And while I think that Angelina Jolie having a preventative double mastectomy is an extreme solution, it very well may have saved her life.
Do your research and learn more. I’m attaching a link to a good article from the Mayo Clinic with more tips to prevent breast cancer. http://www.mayoclinic.com/health/breast-cancer-prevention/WO00091

Liz Jones is a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].

A few weeks back, I had to go get my brakes checked and get regular maintenance on my car. As I was driving to the dealership to drop off my car, I realized I had left my cellphone at home. Suddenly, I felt a surge of panic run through my body. I felt as if I had lost my purse, or was lost on a highway, although neither was the case. It struck me as funny that I am so attached to my Iphone that it caused me emotional distress to realize that I was without it. I survived for 30 years without a cellphone and 40 years without an Iphone, so I started to think about why not having my phone could cause me such discomfort. Our need to be plugged in all the time is one of the many reasons we suffer from so many anxiety and stress-related diseases and ailments.
Texting while driving is one of the most dangerous things that you can do, putting your own wellness and livelihood at risk, as well as taking other people’s lives- innocent victims- in your hands. I’ll admit, I am a “stop light texter” and obviously have the same “addiction” to my phone that many people in our society today have. After I started writing this article, I saw a link on Facebook that was very much in-line with what I was thinking about (yes, another way we need to unplug but I do find Facebook a great resource of information and a way to stay connected to friends and family I may not otherwise have the opportunity to communicate with on a regular basis).

There is a YouTube video of Louis C. K. talking about why he hates cellphones and won’t let his teenage daughters have them. http://www.youtube.com/watch?v=5HbYScltf1c
It’s because they cause us to lose empathy for other people, but at the same time create the need to constantly be validated by others. Texting someone something mean is less painful than saying something to a person’s face, but on the other hand, who hasn’t sent out a group text to your friends, just to see who is there to care that you exist? It builds an emotional wall, while also creating a sort of emotional security blanket to avoid just being able to “just be,” to be alone, to be ourselves without acknowledgement of our existence from someone else. He really has a great point. It’s true. Most people become fearful when they start to think about the aloneness of our existence and avoid ever connecting with that feeling. So today, on my way to work, I decided to try an experiment. I couldn’t go the day without my phone, but I did decide not to touch my phone, even at stop lights, on my short 30 minute drive to work. It was actually kind of hard not to naturally just grab it every time that I was waiting at a light. Believe it or not, I made it all the way to work without any emergency, urgent phone call, or life-or-death text I needed to respond to. I do think that giving up texting while driving is probably one of the best life-saving steps you can take in your life, next to quitting smoking, but try to take it a step further and stop using your phone while you are in your car. Even just for a day. Remember what it felt like before we all had phones. Take that time to be more mindful of your surroundings, set your intentions for the day, and most importantly, be safe.

Liz Jones is a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].

This is a topic that I am very familiar with. Although I am a yoga instructor and have taught many classes on guided imagery, relaxation and mindful intention, as the old saying goes, “we teach most what we need to learn.” Any good teacher, or writer for that matter, may probably tell you that we are constantly learning, addressing our own hypocrisies, and finding out new things to teach and share through our own experience.
As a kid I remember certain instances of having anxiety, like being on a high board at the pool and suddenly not being able to move forward or go back down the ladder. Or as a teen, dealing with migraines and stomach problems, and working while trying to finish high school and living away from home. Then as a young mother, raising a child on my own while working two jobs and going to college full-time. Some days I felt like I just couldn’t do it all. Later, when my son was in the hospital in a coma after he was in an accident- the stress was so immense my hair would come out in handfuls when I would take ten minutes out of his ICU room to go take a shower. There are many times in my life that I have had first-hand experience with stress and anxiety. There are many reasons I was drawn to yoga and meditation and often have to revisit all that I know to keep it an active and living part of my world.
Everyone has stress, whether it is from being overworked or in a job that they do not feel fulfilled by, or on the other side of the coin, being unemployed or underemployed. Many people struggle with money-issues throughout their lives. Others may have difficult home lives, or be predisposed to anxiety due to family history and chemical imbalances in their brain. Some people have multiple factors that cause them to feel “stressed out.” Or maybe they just have occasional stress from being stuck in traffic, a messy house that needs to be cleaned, or running kids to soccer practice while trying to figure out what to make for dinner after getting home from work. We are an overworked, under-active, overloaded, sleep deprived society, so the connection to stress related diseases and symptoms is becoming more and more common.
In a recent study by ComPsych http://www.compsych.com/resources/featured-resources/746-wellness-trends-ereport?doc=premium_content/ereport_wellness_trends.pdf, it showed that 33 percent of employees felt tense or anxious most of the time. Anxiety is shown to be the 7th most common health problem in the United States.
“This is significant because anxiety can cause or worsen several of the health problems that rank above it, including high blood pressure (No. 1) and headaches (No. 6). Anxiety and chronic stress also can lead to poor dietary and lifestyle choices, which in turn can cause serious health problems.”
Anxiety can show up as symptoms of other issues such as arm pain or tingling in your limbs, chest pains, heart fluttering and, as noted above, can increase risk of high blood pressure, headaches, and even make someone more prone to sickness and less able to recover from other ailments. Anxiety and related symptoms can have a serious negative impact on individuals and cost employers a great deal of money and productivity due to sick days and presentee-ism. Finding ways to manage stress like massage, yoga, meditation, and taking vacation time is an important part of staying well. Getting enough rest, exercise and eating well are also proven ways to help alleviate stress. If you find that you are having chronic stress symptoms, it’s important to talk to your health care provider and talk about other ways to help you feel better.

Liz Jones is a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected]

I was recently at a memorial service for a well-known musician, Joey Riley. Joey was in his early 40s and was struck by cancer. I didn’t know Joey personally, but he had gone to school with my boyfriend and his family while they were growing up in Wylie, TX. The huge church was filled with people as they showed pictures of him with his wife, family, friends, and his beloved dog. Fellow musicians sang songs in tribute to him. People laughed, cried and told stories about the kind of person that he was.
The thing that struck me the most about him, and about the service, was his ability to continue to be a person full of life, right up to his death. Even while in the hospital receiving treatment for cancer, he maintained his humor and brightened other people’s lives. It’s a shame to lose someone that young, but I think the message that he left behind is a powerful one… live a life of quality for as long as you are given.
If you are healthy, take steps to stay that way. Make sure to enjoy your life every day. Find work that inspires you, have good friends, eat healthy and exercise so that you can prevent disease and have the energy to be fully engaged in life. If you have been feeling less than spectacular, find out why. See your doctor, take a look at what you are putting in your body and what surrounds you in your environment. Are you happy in your relationships, your job, could it be something more? And if you have been diagnosed with a disease, do what you can to manage it and try to maintain the joy in your life, in spite of the misfortune, so that you can live the best quality of life that you can.

Liz Jones is a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].

It’s back-to-school time again and a great time to think about your overall wellness and what you eat as a family, especially if you have teenagers that are in sports programs, whether it is a school sponsored sport, a city rec team, the YMCA, select teams, or any other type of athletic program.
As our kids enter their teen years, their bodies are changing and hormone levels are fluctuating. They need more energy than they did when they were younger. Teens require 9 ½- 10 hours of sleep each night- more than the 7-9 hours recommended for adults and children up to the age of ten. A study noted in an article at About.com, shows that most teens are getting only an average of 7- 7 ½ hours of sleep each night, leaving them sleep deprived. http://parentingteens.about.com/cs/teensandsleep/a/teenssleepwell.htm
This affects their mood, emotions, their ability to concentrate and do well in school, and has an impact on their athletic performance.
Even if your son or daughter is not in a structured sports program, it’s important that they get exercise daily. This is a vital time to set habits that will carry forth into adulthood, including how they eat, weight management, and overall healthy living. Getting enough physical activity will help them sleep at night, concentrate better and help their overall mood (possibly helping the stress level of the whole family).
Young children need to be well-nourished to help their bodies grow, but as teenagers, it is just as vital that they are getting the nutrition that they need, more so if they are working to excel in sports. Eating processed cereals is NOT what any child needs for breakfast. It truly is the most important meal of the day and eating processed food like flavored instant oatmeal, breads, sugar laden cereals, pastries, or fatty meats is not going to give them the fuel that they need for the day. Some easy, healthy ideas for breakfasts for your teens and your whole family are protein pancakes with fresh fruit or egg whites with vegetables and lean ground turkey.
So keep in mind SLEEP, EAT WELL, and BE ACTIVE and help keep your whole family set up for optimum performance.

Liz Jones is a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].

Sometimes when people are starting a wellness program, or getting back to making wellness a priority in their life, it seems that making significant change is such a large undertaking that they can’t seem to get themselves started. Wellness means a lot of things and can be different to different people. One person may want to train to be a competitive athlete; another may just want to manage their blood pressure to be alive to see their grandchildren grow up; and others may want to have energy and pants that button. It all depends on what priorities each person has. Wellness encompasses many things and will depend on everyone’s individual goals, needs, barriers and personal preferences.
Some things, like blood pressure, blood sugar, cholesterol levels and other vital statistics can be used to determine if you are healthy by medical standards. Other things like body fat level or weight, or more importantly waist circumference, can be used to monitor progress in some instances.
Also, how you feel and how you function are great indicators of your health, but it’s still important to get regular checkups with your medical provider and your dentist, so you can determine if there are any factors that you need to consider about your overall health.
Depending on what level of wellness you are starting at (or starting again at), there are many things you can do every day to take ownership of your health and wellness. Although some people may have a family history of certain disease and be predisposed to certain things, or have the misfortune to have a genetic defect in their cells, a high percentage of disease is preventable. We are not victims of our bodies, we are the stewards of them.
Here are a few things you can do to move toward wellness at different “levels”:
REALLY EASY
• Get an annual physical & bi-annual dental checkups
• Drink more water
• Use sunscreen and stay out of the sun when possible
• Floss your teeth every day and brush 2-3 times per day
• Don’t text while driving
• Chew your food
• Get up and move for 3 minutes every hour
PUT IN A LITTLE EFFORT
• Develop safer driving habits
• Add more vegetables to your meals
• Get enough better quality sleep
YOU CAN DO THIS
• Reduce sodium, fat and sugar from your diet
• Exercise more
YOU ARE A ROCK STAR
• Eat clean
• Exercise 5-6 days per week, according to your personal goals, with a combination of cardio, weight resistance and yoga/stretching/relaxation.

Liz Jones is the Wellness Coordinator for the City of Mesquite. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].