“Father Time May Be Undefeated, But That Doesn’t Mean You Should Go Down Without a Fight”

Written by William Schirmers

It’s often said about aging athletes that Father Time is undefeated. Unfortunately, this holds true even for all-time greats like Michael Jordan, Tom Brady, Wayne Gretzky, and Ken Griffey Jr., who all retired within a handful of years of their 40th birthdays. But if you’re in your late 30s, 40s, or—heaven forbid—your 50s, I have good news: you don’t need to avoid 300-pound linemen, throw a 100 MPH fastball, or accept that getting older means you can’t live a healthy and vibrant life.

In my late 30s, my physical health—and, as an extension, my mental health—had taken a backseat to long hours at the office, raising a family, and chasing my version of the American dream. Despite career success, I was tired, out of shape, on medication for anxiety and high blood pressure, and my relationships at work and home were suffering. True happiness always seemed just out of reach, and I knew I had to make a change. Here’s a little of what I learned and did to help create balance and get back on track to living a fulfilling and rewarding life.

Taking the First “Steps” to a Better Life

The first step in your fight against Father Time can—and should—be simple. There’s no need to follow a strict diet, cut out a macronutrient (carbohydrate, protein, or fat), follow a regimented training program, or start taking supplements or drugs. In fact, starting too quickly may be counterproductive, as (1) you can only endure so much change before it breaks you, and (2) you may need those tools later to break through plateaus.

For me, my fitness journey started with packing my own lunch and taking a half-hour walk. I didn’t overcomplicate it by counting calories or steps at this point, but I was confident that packing a sandwich with carrots and going for a walk had to be better than driving to a local establishment for a burrito or burger. After a month or two of walking and skipping a meal out, I felt better, my cardiovascular fitness had improved, and as a bonus, I was more engaged in my post-lunch work—and my wallet was a touch thicker.

Takeaway:  Start small and book some early wins to build the confidence that will carry you through future changes.

Driving Real Change

Once you’ve taken the first step in incorporating activity and mindful eating back into your life, the next step is to add more healthy lifestyle choices. Examples include getting 10,000 steps a day using a Fitbit or Apple Watch, focusing on eating more whole foods, reducing the frequency of eating out, tracking your caloric and macronutrient intake, eliminating or reducing alcoholic and sugary beverages, aiming for 7 to 8 hours of restful sleep each night, and completing 3-4 resistance training sessions per week.

For me, it was easiest to build on my lunchtime walks and make sure I got to 10,000 steps, but the real changes happened when I opened my eyes to my diet. I was a lifelong clean-plater who never met a baked good that didn’t need to be eaten, and the simple act of having to write down what I was eating—before I ate it—was enough to deter some of the overeating. Further, this planted a mental seed to not invite certain delectable goods back into my home on my next trip to the grocery store. I went through each of the steps listed above, and once I had made them part of my life, I took additional steps, making sure not to overload my ability to change. I certainly was—and am—not perfect, but I didn’t let a bad day or bad weekend detract from my longer-term goals of improving my relationship with food and focusing on living a healthier life.

Takeaway: Keep progressing one step at a time, remembering that you didn’t get where you are overnight and are not likely to get where you want to be in a week, month, or even a year.

Finding an Accountability Partner or Hiring a Coach

Making significant changes in your life is not easy, especially when a lot of our non-phone-based “social time” happens around food and drink. That’s why having the support of those around you—an accountability partner and/or a coach—is critical to your long-term success. The trap to overeat or skip a workout is set every day, and you need to have the mental fortitude not to trigger it. This is a daunting task, and that’s why a support system that both understands and accepts what you’re doing—and is there when you are weak—is imperative.

I was fortunate that my family supported me at the start of my journey, and as they saw the positive changes my efforts were having on both me and them, their support grew. It was not all “duckies and bunnies”—I was hangry, and my body hurt when I pushed my workouts too far—but, on balance, they could see the positive impact.

Additionally, in a world full of endless advice, fad diets, and confusing science, a coach can help you cut through the noise, give you a plan, and be there to help monitor your successes and adapt. For me, hiring a coach who provided me with a custom nutrition and exercise blueprint to meet my specific goals was priceless. A coach will help you unlock performance you didn’t think possible while reducing the stress that comes with planning your diet and workout regimen.

Takeaway: Even the strongest of us have our weak moments. Find and/or build a support system, and lean on people going through the process with you for strength when times get tough.

Final Thoughts

If you’ve made it this far in life, you know by now that there is never going to be a “perfect” time to act. Life will always be busy, and you’ll find a way to fill any time you have available. The key is to start small and get that snowball rolling down the hill. If you take it slow and steady, you can fight Father Time—and if you’re committed, you can hold him off for at least a few more decades.

Thank you for reading. If you would like to start a journey of your own, please do not hesitate to reach out. We would be delighted to be part of your support system.

Rebuilding from the Ground Up: Redefining Progress and Rediscovering Strength During Recovery Letting Go of Old Metrics

Before my injury, tracking progress was straightforward. I saw it in heavier weights, higher reps, longer distances, and the euphoric feeling of a runner’s high. Fitness had tangible benchmarks—and I hit them consistently.

But with injury came a reset. Those familiar markers no longer applied. I wasn’t at the same level of physicality I once was, and comparing past wins to my current capabilities only left me frustrated. This shift is difficult for anyone, but especially for those of us who are competitive and used to pushing our bodies to the max.

I’ll never forget my first round of physical therapy. Just two weeks post-patellar dislocation, I attempted a full leg day. Yes, two weeks after fully dislocating my knee, I was doing three sets of Bulgarian split squats. The only concession I gave myself was lighter weight—but that wasn’t enough. I overstressed my meniscus, and after months of trying to push through the pain, instability, and frustration, my medical team brought up the idea of surgery.

Building a New Relationship with Movement

At 25, never having had surgery before, I was scared. My biggest fear wasn’t the procedure—it was how long I’d be sidelined. I kept asking:

• Am I pushing hard enough in PT?

• Will I be stronger post-surgery?

• If I go through with this, how much longer will I be out?

None of those questions acknowledged the reality: I had a major injury, and proper healing—both pre- and post-surgery—takes time, discipline, and grace.

If you're struggling with guilt about slowing down or not "doing enough," I get it. I had to sit down and have a real conversation with myself: If you move forward with this, you have to accept that your focus is no longer performance—it’s healing.

And that shift? It was humbling. I missed the challenge, the burn, the emotional release of a hard workout. I was over the never-ending upper body days. I wanted to feel my legs work again. But I couldn’t force it. Instead, I had to rebuild, mentally and physically.

Journaling and working with my therapist helped me shift perspective. I started asking my PT team to show me more approved exercises and stopped obsessing over my old programs. We got creative. I discovered that glute- and hamstring-dominant movements were much harder than I thought. Focusing on balance and the surrounding muscle groups brought joy back into training.

With time, I could increase duration, reps, and weight. Slowly but surely, I began to feel like myself again—but in a new way. One that wasn’t rooted in comparison or pressure.

The Role of Patience and Trust

Ever hear a therapist say, “Do as I say, not as I do”? That was me—giving good advice to others but struggling to take it myself. My real turning point came when I asked myself:

• Is it really a win if I crush a leg workout, but I'm in pain for a week?

• What if I push past rehab and re-injure myself?

I didn’t want to live in that cycle anymore. I wanted long-term strength, not short-term ego wins.

So I leaned into trust—trusting my body, trusting the rehab process, and trusting the professionals guiding me. Reflecting on my fitness journey over the last four years wasn’t discouraging anymore. It reminded me of what I’m capable of. Just because I’m not currently performing at that level doesn’t mean I won’t again. But I had to stop fighting reality. I had to stop being my own worst enemy.

I shifted my focus from personal records and heavy lifts to mastering recovery basics. I progressed from isometric quad sets, to single-leg lifts, to leg extension holds, and eventually to squats and light resistance biking. I went from thinking these movements were “lame” to realizing how much they exposed imbalances I’d ignored for years.

And don’t even get me started on Blood Flow Restriction (BFR) days at TCO—I walked out of there sweating like I’d just done a full-body circuit.

I realized I needed more than acceptance. I needed patience and a deep belief in the process. I’m not here to become who I used to be—I’m here to become someone stronger, wiser, and more in tune with what my body actually needs.

Stronger in More Ways Than One

If I hadn’t taken a deeper dive into my mindset, I’d still be sabotaging my recovery. I had to recognize how closely my identity and self-worth were tied to my physical performance. Letting go of that helped me truly heal.

Now, I see this experience not just as a personal turning point, but as something that will help me better support my clients. As a coach focused on mobility, recovery, and performance, I’ve always stressed the importance of prehab and rehab. But now, I speak from lived experience—one filled with humility, empathy, and hard-earned insight.

Progress isn’t always linear. Strength isn’t always visible. But growth? It’s happening—even in the smallest movements.

Written by Terrina White Jr.

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Impostor Syndrome: Everyone Deals With It

Written by Elizabeth Moline

Everyone has that voice inside their head, creating a narrative that makes them feel unqualified, untalented, or unworthy. This voice can talk you out of opportunities, convince you to shrink instead of show up, and keep you stuck in hesitation while life moves forward around you.

How many times have you talked yourself out of starting a new fitness routine, meal plan, or healthy lifestyle change because impostor syndrome crept in, telling you:

- “You don’t belong here.”

- “You’re not fit enough to be in this gym.”

- “Everyone can tell you don’t know what you’re doing.”

- “Who are you to take your health seriously?”

If any of that sounds familiar, you’re not alone. Impostor syndrome in fitness is incredibly common and can hold you back from pursuing your goals. The reality is, everyone starts somewhere, and no one is on the same path. It’s easy to get sucked into the comparison game—especially with social media making things more challenging, as everyone posts their highlight reel. You see the day-one picture and the transformation after weeks or months of work, but rarely any of the awkward moments in between. This only adds fuel to the voice inside your head, holding you back from learning, growing, and evolving into the version of yourself you’ve dreamed of becoming.

So, how do we work through this?

1. Reframe the Narrative!

Growth and change never happen in our comfort zones. Feeling uncomfortable means you’re growing. Every person who lifts weights, meal preps, or trains for a competition had a first day. I look back at training videos and clips of posing practice from when I first started bodybuilding and absolutely cringe—but it was all part of the learning process!

2. Focus on Your “Why”:

Are you doing this for your health? Your energy? To feel confident in your skin? To feel strong? Anchor yourself in your reasons—not in how you stack up against others.

3. Fake It Till You Make It!

Confidence often comes after competence. The more you show up, the more natural it starts to feel. You don’t need to feel confident to begin—you just need to begin!

4. Remember This Little Gym Secret:

Others are feeling the exact same way you are, and odds are, most people in the gym are focused on their own goals and what they’re doing—not even noticing the thing you’re feeling self-conscious about.

You are not a fraud. You are not behind. You’re simply at the beginning of something that could change your life. The gym, the diet plan, the workouts—they don’t make you an impostor. They make you a beginner. And there’s nothing more real than someone brave enough to start.

ONE DAY STARTS WITH DAY ONE

Training When You’re “Super Bendy”… or, in Technical Terms, Have Hypermobility

Written by Sandra Avelli

Hypermobility is often characterized by joints that move beyond the normal range of motion, which can sometimes lead to pain or an increased risk of injury. Stabilization training can be an effective way to counteract this by strengthening the muscles and joints and improving overall stability. Here are some proven strategies you may want to consider:

1.  Strength Training:  Focus on movements that strengthen the muscles surrounding hypermobile joints. Exercises such as squats, lunges, and planks can help build strength and support.

2.   Core Stability:  A strong core is essential for overall stability. Incorporate exercises like bridges, side planks, and bird-dogs to enhance core strength.

3.   Balance Exercises:  Improve proprioception and balance with exercises such as single-leg stands, balance board activities, and yoga poses like tree pose.

4.  Controlled Movements:  Practice slow, controlled movements to enhance muscle activation and joint control. Pilates has been found to be particularly beneficial for this.

5.  Flexibility Training:  While flexibility generally isn’t a concern for people with hypermobility, ensuring balanced flexibility across all muscle groups can help address imbalances.

6.  Professional Guidance:  Consider working with a physical therapist or a certified personal trainer who can tailor a program to your specific needs and ensure proper form and technique.

7.  Avoid Overstretching:  Be careful not to overstretch joints, as this can exacerbate hypermobility.

Remember to always listen to your body and progress gradually. If you experience pain or discomfort, it is a warning sign, and you should consult a healthcare provider.

Resources for Further Reading:

- [Hypermobility Syndromes Association (HMSA)](https://www.hypermobility.org/)

- [Ehlers-Danlos Society: Exercise and Physical Therapy](https://www.ehlers-danlos.com/exercise/)

- [NHS: Joint Hypermobility](https://www.nhs.uk/conditions/joint-hypermobility/)

- [American Physical Therapy Association: Hypermobility](https://www.choosept.com/health-tips/hypermobility)

If you have any questions or need personalized advice, consider reaching out to a qualified healthcare professional or a physical therapist with experience in hypermobility.

“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.