Right now, in the midst of a global pandemic, it’s important to give yourself a lot of kindness and grace as I am seeing a lot of food issues coming up for people during this time. It’s okay if you are not eating “perfectly” (no such thing) or not engaging in ALL the healthful behaviors. It’s okay if you are doing the best you can and taking care of yourself in ways that feel good for you right now.
In a time of uncertainty, try to focus on the things you CAN control such as your actions, mindset, and effort. Health is so much more complicated than simply what we eat or don’t eat. As a health and wellness coach, I practice from the approach that all foods fit. There are no “good” or “bad” foods and the emotions, stress, and guilt we feel related to food rules cause more damage than the so called “bad” foods do!
It’s important to take into consideration all aspects of health including physical, emotional, mental, spiritual, relational, self-care, stress, work, play, sleep, etc. When trying to make any new behavioral changes, I recommend first assessing where you are currently. Assess your current habits and identify ONE area where you could make a positive change in the next week.
I also like to focus on what can we add in versus what “should” we take away — it’s the abundance mindset! This could be adding a serving of fruits or vegetables to your day, aiming to get more protein or healthy fats, planning a little better to have meals and snacks ready to go before you get “hangry”, moving your body in a way that feels good and gives you energy. There are again lots of areas to assess, and rather than feeling overwhelmed trying to make a lot of changes at once, pick one thing and start there. Small changes really can add up to big results.
Most importantly, bodies change and that is OKAY. Weight is NOT an indicator of health or disease-risk (regardless of what society tells you) and focusing on taking care of yourself and the body you are in now (not the one you used to be in or the one you hope to be in in the future) is the most important thing you can do right now. Being stressed out about weight gain is more dangerous to your health than the weight gain itself. Take a minute to reconnect with your body. Treat your body with respect. Do things that you enjoy and feel good for you. Everyone is different and it’s okay if you are not thriving during a global pandemic. Survival is the name of the game!
If you’re a current Ivy Tech student or employee and wish to schedule a health coaching session, e-mail alutzel@ivytech.edu.
I developed a passion for wellness after I experienced many years of health issues. Taking care of myself through exercise, healthy eating, and reducing stress, is what led me to a career in wellness. I decided I wanted to help others learn the benefits of a healthy lifestyle.
I have been the Wellness Director at Ivy Tech since 2013. I previously worked as a Health Advocate and Personal Trainer at St. Vincent Healthy Lives and prior to that was a Fitness Tech for Ivy Tech and personal trainer and group exercise instructor at the Dunigan YMCA. I also taught classes in senior living centers and conducted private personal training sessions for people of all ages.
I have two Bachelor’s degrees from USI in Communications and German. I am a certified Health & Wellness Coach through Wellcoaches and received my personal training certification through the American College of Sports Medicine. I am also Reiki Level II certified and a member of the American College of Sports Medicine® and the International Association for Worksite Health Promotion. I also have a background in mental health and certified in Adult and Youth Mental Health First Aid and completed ASIST (Applied Suicide Intervention Skills Training) and I'm a QPR Suicide Prevention Instructor. In December 2024, I graduated with a Master of Education in Student Learning and Wellbeing at the University of Missouri.
When I'm not exercising, I'm busy volunteering for several organizations including St. Vincent’s No One Dies Alone program. In 2011, I ran in the Marathon for the Cure in Washington, D.C. and raised over $6,200 towards breast cancer research. My mother, who passed away from breast cancer, was my inspiration for doing this. I also competed in several triathlons and love to travel and spend time with my 16-year old daughter, my friends, and my dog and three cats. I love animals and started a pet therapy program at Ivy Tech called Paws ’N Relax to help students manage stress and anxiety during final exams.
At Ivy Tech, we are more than just a Fitness Center. We believe in treating the body as a whole and working on body, mind, and spirit. We have programs that focus on the nine area of wellness: physical, emotional, social, spiritual, intellectual, financial, creative, environmental, and occupational. We offer a Relaxation Lounge and emWavePro Biofeedback program to help manage anxiety. Stress is a contributor to many health issues and we want to make sure you have tools to manage it better. We want to help you live a long, happy, and healthy life.
Update: In the Spring of 2023, I was diagnosed with dermatomyositis which is a rare auto-immune disorder that causes rashes and attacks the muscles. I have developed severe muscle atrophy, pain, and weakness. I am still exercising, eating healthy, and managing stress now more than ever. There is no known cause for this condition but it is treated with medication and a healthy lifestyle. I am just taking it one day at a time and continuing to help others learn how to live a healthy lifestyle.
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