“Leading an Alcohol-Free Life”

Written by Abby Gaudreau

Hi,

I’m Abby, and in 2023, I said goodbye to alcohol and hello to a sober lifestyle. I'm not here to tell you to follow in my footsteps and cut out alcohol from your life; I am simply sharing my story and the choices I made to lead a healthier lifestyle for myself.

In February 2023, I made the decision to cut alcohol out of my life. I had spent four years drinking in college and socially drank for the first year after graduating when I realized this wasn’t benefiting me, my goals, or the life I wanted to lead. When it came to alcohol, I had some unhealthy habits. The minute I was out and started drinking, I didn’t stop until I was home at the end of the night. I always felt like I had to have a drink in my hand, whether that was to feel included or because I didn’t know what to do with my hands without a drink. And when I was drinking, it was never casual. I never went to dinner and had one drink or went out with friends and told myself to stop after a certain number. I just kept going. Now, I know some of you might be thinking, “You were in college; that’s what you do, you drink till you can’t and regret the hangover in the morning.” But to me, it was more than that. I remember being so drunk I’d take half-empty drinks I found on tables and finish them. I’d tripped/slid down flights of stairs, I was always an emotional wreck, and I even had the beginning stages of alcohol poisoning one night. All these things jumbled together scared me, and I didn’t like the path I was heading down. So, in 2023, I decided it was time to be done completely and cut it out for good.

I am now two years without a drink, and I couldn’t be happier. I go out with friends and order fun mocktails (or just plain old water!). I wake up on the weekends feeling refreshed and not drained from the night before. I’ve built some of the best relationships with the people closest to me and have the most amazing support system because of it. My mental, emotional, and physical well-being have been forever changed since removing alcohol, and I couldn’t be more grateful for that.

If you want more resources, please follow @soberflourish on Instagram. She is a great tool for people curious about a sober lifestyle, and her posts give you guidance on where to begin and how to take small steps to achieve your goal.

The Great Hormonal Adventure: Navigating Perimenopause and Menopause

Written by Sandra Avelli

Welcome, dear readers, to the grand adventure of a lifetime—a journey filled with twists, turns, and the occasional hot flash! Buckle up as we dive into the world of perimenopause and menopause, where every day is a new chapter in the story of womanhood, or kind of like an entertaining game of whack-a-mole.

The Perimenopause Prelude

Picture this: you're living life, minding your own business, when suddenly your hormones decide to throw a surprise party! Welcome to perimenopause, the rollercoaster ride of fluctuating estrogen levels. It's a time when your body says, "Let's shake things up a bit!" You might experience changes in your menstrual cycle, hot flashes that feel like spontaneous combustion, and mood swings that rival a soap opera.

The Menopause Milestone

After the hormonal fireworks of perimenopause, we arrive at the grand finale: menopause! This is the moment when your body officially declares, "No more periods!" It's a liberating milestone, like graduating from a long, dramatic course in reproductive biology. While some symptoms may linger, many women find a new sense of freedom and empowerment in this stage. It's time to embrace the next chapter with open arms!

Embracing the Adventure

Throughout this journey, remember that you're not alone. Millions of women are on this adventure with you, each with their own unique experiences. Share your stories, laugh at the absurdity of it all, and find comfort in the camaraderie of sisterhood. Whether you're dealing with night sweats or celebrating newfound freedom, there's always a reason to smile.

Let’s talk about how to deal with all of the symptoms:

1. Hot flashes and night sweats:  These can be disruptive to sleep. Wearing light clothes and keeping your environment cool can help mitigate these symptoms.

2. Mood swings:  Hormonal fluctuations can lead to mood changes, irritability, or even depression. Regular physical activity, good nutrition, and mindset practices can help.

3. Insomnia:  Establishing a regular sleep schedule, creating a calming bedtime routine, and avoiding caffeine and screens later in the day can help your sleep pattern.

4. Vaginal dryness:  Lower levels of estrogen can lead to vaginal dryness, causing discomfort during intercourse. Water-based lubricants or vaginal moisturizers can provide relief.

5.  Weight gain and metabolism changes:  Many women experience changes in metabolism, which can cause weight gain. One of the best things you can do for this is strength training and eating a balanced diet.

6.  Brain fog:  Staying mentally active and prioritizing rest can improve cognitive function.

For some women, HRT (Hormone Replacement Therapy) can effectively alleviate symptoms. It is important to speak to your healthcare practitioner and get necessary labs to determine whether this option is beneficial for you.

Herbal supplements can also be helpful. Supplements such as black cohosh or evening primrose oil have proven benefits in alleviating hot flashes. Again, it is recommended you speak with a professional before starting such regimens to be sure it is the right fit for you.

So, here's to the great hormonal adventure! May it be filled with laughter, resilience, and the knowledge that every stage of life is a beautiful part of your story. Cheers to embracing perimenopause and menopause with grace and a sense of humor!

Information from:

- menopause.org

- mayoclinic.org

- harvard.health.edu

Studies:

- "The Changes of Reproductive Aging Workshop"

- "Exercise for mental health in perimenopausal and postmenopausal women: a systematic review and meta-analysis"

KNOWING WHEN IT IS TIME TO PIVOT

Written By Terrina White Jr.

Four months ago, I experienced my first major injury. Growing up, I played basketball and participated in track and field, but the most severe injuries I had encountered were manageable with the typical RICE approach—ankle strains, skier's thumb, and a minor quad tear.

A patellar dislocation, however, was a frightening experience and required the most significant adjustment to my life in terms of training and athletics. Working with TCO made the process much easier, and my team of physical therapists and surgeons were transparent, optimistic, and supportive throughout.

The hardest challenge was personal: coming to terms with not being able to finish my workday with a workout, start my weekend with a good exercise session, and most importantly, continuing my fitness goals knowing I couldn't move my body in the way I had been accustomed to for over a decade.

My biggest challenge was my ego. The line between pushing through pain for growth and ignoring the signals your body sends is very fine. It took me four months to fully embrace the rehab plan my medical team provided. This wasn't due to a lack of trust, but because my ego wasn't ready to let go of the activity that brought me joy and relief.

I know I'm not alone in prioritizing a high level of fitness not just for the physical and aesthetically pleasing results, but also for the balance it brings to mental health. For me, a good workout has always been more than just reaching failure in my reps; it's been a crucial way to cleanse my body of daily stress and anxiety.

After two months, I hit my first plateau and even experienced a decline in progress because I pushed myself beyond the recommended movements and exercises given by my physical therapists. I wanted to heal faster, constantly test my "progress," and wasn't willing to give myself the grace to recover. My ego wasn't ready to let go of a routine that had been central to my sense of strength, confidence, and mental health. After another month of trying things my way, the pain itself was a clear signal that it was time to pivot.

Health & Wellness in College

Written by Abby Gaudreau

Junior year 2021

We’ve all heard of the Freshman 15, but what if there are ways to combat that stigma right out of the gate? From personal experience, I wish I had developed healthier habits going into college, rather than waiting until I was on my way out to practice a healthier lifestyle. From drinking every weekend, to midnight munchies, to every social gathering being surrounded by food—it can be hard (trust me, as a HUGE foodie, I get it). But it only takes a few simple tips and tricks to ensure you're living your best college life while still creating a healthy lifestyle that you can practice in and out of school.

Fitness Centers

Most campuses will have a fitness center that is built into your tuition fees for you to use while you’re in school. This is something I wish I took advantage of before my last year in school because these gyms are actually really nice—and convenient. Because it's right on campus, you can fit in a workout before, after, or even between classes. Some campus fitness centers even offer fitness classes for you to take if you don’t know where to start in a weight room; take a Zumba class with friends or enjoy some meditative yoga. Whatever your interest is, you can find it.

Wellness Classes

I know there are degrees in fields like nutrition and exercise science, but I also know most majors require you to take extra classes to fill other requirements. Use those free credits to take a wellness class and learn more about health, fitness, and nutrition. Whether it’s strength and conditioning, human nutrition, sports nutrition, or food sciences, you can take the initiative to learn something that isn’t in your degree but can help you in the grand scheme of life.

Instilling Healthy Habits from Day 1

This sounds pretty self-explanatory, but I also know not everyone will do this (I know I didn’t). Set a workout schedule for yourself. Whether it’s 3 days a week or 6 days a week, choose a schedule you know you’ll stick to, even when school gets hard. Keep healthy snacks on hand. Most college students either have a meal plan on campus or, when they are off campus, buy what is cheap and easy for meals. Every once in a while, this is fine (I was a broke college kid once too, so I understand the struggle), but create the habit of having a healthier option in your routine. That way, when you do go out with friends, it’s more rewarding and enjoyable than just another bad meal. Some things to add to your grocery list include lean meats, leafy greens, jasmine rice, fruits, low-sugar condiments, and healthy snacks like high-quality protein bars, nuts, applesauce pouches, and, if you feel like it, a quality protein powder. Lastly, stay hydrated. I’m sure you hear this enough, but it is so true. Staying hydrated with water and electrolytes will help flush your system, keep everything functioning properly, and keep you feeling your best.

Closing Thoughts

I hope if you learned anything from this, it’s that it is okay to be a college kid and have fun, but it’s also not a bad idea to set some healthy habits for yourself from the beginning so you can avoid the pitfalls I encountered.

Current 2025, after 2 fitness shows and in a health phase

Navigating the Waves of Grief: Losing a Parent

Losing a parent is one of life’s most profound and heart-wrenching experiences. It’s a journey that can leave you feeling lost, overwhelmed, and isolated. Grief is a complex emotion, and when experienced after the loss of a beloved parent, it can become a tidal wave that ebbs and flows over time. Understanding the nuances of this journey can help those grieving feel less alone, and perhaps guide them toward healing.

~The Initial Shock

When we lose a parent, the initial shock can be paralyzing. Emotions often swing wildly between sorrow, anger, and disbelief. You might find yourself in a fog, struggling to grasp the reality of your loss. In this phase, the world often feels surreal; people might be comforting you, but inside, you’re grappling with an intense void. It’s perfectly normal to feel numb—a protective mechanism that allows your heart and mind to process something so monumental.

~The Early Days

As the days turn into weeks, reality tends to set in deeper. The absence of your parent becomes more pronounced in everyday life. The simple act of reaching for the phone to call them or the impulse to share a special moment can trigger waves of grief. You may find a mix of emotions welling up, and that’s completely natural. It’s essential to allow yourself to feel each of these emotions, as they reflect the depth of your love and the significance of your loss.

~The Long Haul

As time goes on, the intensity of grief may begin to shift. For some, the pain might feel more manageable, while for others, certain days or events, like holidays and anniversaries, can reignite feelings of sorrow. This phase is often marked by a deepening reflection on the relationship you had with your parent. Memories might surface more vividly—the sound of their laughter, the warmth of their embrace, or the lessons they taught you. Amidst the sadness, there may also be moments of gratitude for the time you shared and the person they were.

~How Grief Evolves

Grief evolves in a way that is deeply personal; there’s no “right” timeline or order. Initially, you might focus heavily on what you lost—their presence, guidance, and love. Over time, this might shift to a focus on how their life and lessons continue to influence you. You may find ways to honor their memory by incorporating their values into your actions or maintaining family traditions as a tribute to their legacy.

~Finding Support

Navigating this emotional landscape can feel daunting, and it’s vital to seek support. Whether it’s friends, family, or professional help, sharing your feelings can be incredibly cathartic. There’s no need to bottle up your emotions; talking about your experiences can foster connections that allow both healing and remembrance. Support groups can also provide a sense of community, reminding you that you’re not alone in your journey.

~ Embracing the Process

Part of grieving is discovering how to carry your parent’s memory with you. As the rawness of grief subsides, you may want to find new ways to celebrate their life. This could be through storytelling, creating a memorial, or even continuing traditions they cherished. Allowing joy to coexist with your memories of them doesn’t diminish your love; instead, it honors it.

Grief is a personal journey—sometimes tumultuous, sometimes peaceful—that shapes who we are moving forward. Losing a parent is undoubtedly one of the toughest experiences life can throw at us, but over time, many find solace in the love that will forever remain. Embracing the complexities of grief and honoring the memory of our parents can lead to a deeper understanding of ourselves and the legacy they leave behind.

Remember, it’s okay to grieve, to feel, and to heal at your own pace. Linking arms with others who are also walking this path can provide comfort, allowing us to navigate the unpredictable waves of grief together.

Written by Sandra Avelli

Mental health and physical health belong in the same conversation. Health is a state of body. Wellness is a state of being.

Experiencing mental health does not define you, but the experiences do have the power to make or break someone's life. This is nothing to be ashamed of because in moments of darkness it's incredibly difficult to let in the light. We find ourselves falling deep into a sensation of loneliness, when in reality, we are never truly alone in anything. I challenge you to join me in seeking out the tools that will continue to let the light shine. 

Whether it be the discipline to move your body, get in the gym, or get outside. It be the courage and vulnerability to ask a close friend, family member, or therapists for help. Maybe you just need to pause and adjust the energy you give to others so that you have the space to give yourself the love and care you deserve. Whatever is it, join me in creating and maintaining safe spaces.

I hope that you all took an act of self-care to honor World Mental Health Day. 

Hug your people, remind yourself of your power & worth, and always choose to be kind. 

Written by Terrina White Jr.