MMB – What’s Your Stress Level?

Good morning everyone!

I hope you all had an awesome weekend out there and had the opportunity to enjoy the outdoors and some sunshine!  You gotta love living in California in October!  This past Saturday was the 3rd Fall Fitness Challenge.  The featured work out was the WHEEL!  There were eight resistance stations that were the spokes and were all connected to the hub of the wheel, which involved running and stair drills!  The winner of the 3rd Fall Fitness Challenge is Pete Calvo!  Awesome job Pete!  You are putting the hard work in and it’s paying off!

Boot Camp Crew from Saturday:  Kathleen Jacobs, Pete Calvo, Bernie Calvo, Christy Stevens, Lisa Thach, Debbie Roe, MingMay Pang

Announcements and Reminders:

1) Cardio Core at Jen’s Studio Tuesday night:  5:45pm to 6:30pm, 6:40pm to 7:25pm, 7:35pm to 8:20pm.  If you would like to come to class on Tuesday, please text or e-mail me.  I need a minimum of three people to run a class or two people who are o.k. with a double class charge.  Let’s kick off our mid-week with some awesome fitness together!

2) Park Fitness Thursday – 8:30am to 9:15am.  If you’d like to take a field trip with us to the sports park, then come on out and join us at 8:30am!  All levels welcomed.  Drop in cost $15 or use pre-paid class card.

3)  Cardio Fusion is Thursday at VBC!  Class times:  5:45pm to 6:30pm & 6:40pm to 7:25pm.  If you would like to come to class on Thursday, please text or e-mail me.  I need a minimum of three people to run a class or two people who are o.k. with a double class charge.  Let’s end our our mid-week with some awesome fitness together!

4)  4th Fall Fitness Challenge is Saturday!  Let’s continue this journey of raising the bar fitness together!  Class is 7:30am to 8:15am.  It’s not too late to join, so come on out and bring a friend too! 


Thought for the week:  What’s Your Stress Level?

Whenever I train, I am always mindful of the condition of people coming to my classes or for a personal training session.  As a trainer, it’s my job to quickly assess the state my client’s health so that I know which direction to take their fitness experience during our session.  Is this person fatigued?  Are they Energized?  Do they appear sore and tight?  Are they sleep deprived or stressed?  I’m always thankful for all of my years as a recruiter where I relied on my innate sense of perception because I draw upon these skills every single day when I train.  I take this very seriously because it’s my duty to help guide the client and help them in their quest for increased health and wellness.

Of all the factors to consider when I train people, there is one factor that trumps them all because almost every person has this.  Are you curious to know what is plaguing almost 100% of my clientele?  Yup, you guessed it – Stress!

I think the very nature of living in the Bay Area has a high price tag of increased stress.  Let’s face it.  Living here is very expensive!  Along with financial pressures, there are higher demands in the overall work load and for those of you who have to commute every day, well, you know the effects of that type of stress! 

We all have 24 hours a day, no more and no less.  So, if we are in a heightened state of stress, what things can we do to reduce our stress load?  It doesn’t take long to research the long term health consequences of chronic stress and to know that you are at high risk of disease if this type of lifestyle persists. 

So, what can we do about it?  The first thing is to have a little check in with yourself.  I found a couple of simple 10 question stress questionnaires you can answer that will give you a rough estimate as to what level your stress is.  If you have a couple of minutes, go ahead and take one of the tests below.

Now, if you’ve taken the quiz and it indicates that you do indeed have high stress, at least now you are aware because it’s been confirmed.  Knowledge is power.  With awareness, we can be proactive instead of reactive.  Start changing your thought process around and squeeze in a few simple changes here and there to help reduce your stress.  Take smiling for example.  If you try to smile more at people you’d be amazed at how much better you’ll feel.  Are you a glass half empty or half full person?  In every negative situation, if you dig deep enough, you’ll be sure to find something positive.  Maybe it won’t happen right in that moment, but give it time.  I don’t know why, but 9/11 came to my mind and how our country came together in a mighty way after the fall out of the attack.  Horrific events unfolded before our very eyes, but heroism triumphed as well as men and women put their lives on the line to help others.  

As you are reading this, I have no idea what kind of troubles or emotional trauma you might be experiencing, but I know the Lord does and I pray that if you are super stressed that you would take your burdens and lay them at the foot of the cross.  Why?  Because this is the only place where we can be truly be free from our stressors and sinfulness.  If you are stuck between a rock and a hard place and are feeling like you have no hope in your situation, know that you aren’t alone and that the Lord sees you.  He is longing to connect with you and be the Lord of you life so you don’t have to be.  Pray to Him and ask for his forgiveness and guidance.  Need some help in this arena?  Reach out to me and I’d be happy to talk to you more about the Lord and how my life was transformed at age 21!

O.k I know some of you are thinking, “Ok churchy girl, that’s enough!”  Yeah, you may be right, but out of the abundance of the heart the mouth flows!  LOL! 

I have also attached an article below with some quick tips to help reduce your stress.  Do something nice for yourself and allow yourself the permission and space for self care.

I hope to see you in class soon!

Love you guys!




Stress Tests:


How Do You Measure Stress?

Last Editorial Review: 7/6/2017

Ask the experts

How do I evaluate my stress?

Doctor’s response

A number of scales have been developed for use by professionals and individuals to rate the degree of lifestyle stress that a person is experiencing. Many of these are based upon a person’s perceived level of stress or symptoms that they may be experiencing, such as worrying, sleeplessness, etc. Other scales evaluate stress by taking into account the number of life-altering or significant changes (both positive and negative) that an individual is facing at the moment. Examples of such changes include the death of a spouse, divorce, the birth of a child, starting a new job, and others. According to these scales, the more external changes that an individual faces, the greater his or her stress level may be.

But perhaps a better way to evaluate your own stress is to take stock of your daily life. Are you content and happy? Do you generally feel emotionally and physically well? If you’re constantly plagued by anxiety and worry, or if you are facing physical or emotional hardships, you’re likely experiencing significant stress. You could also ask a spouse or significant other if they notice any changes in your mood or temperament. Talking about your situation is a stress-release method and can reveal hidden, subtle stressors.

Tolerance for stress varies greatly among individuals, so it isn’t possible to compare your situation with that of another person and expect your particular stress levels to be the same. Your inner feelings and overall perception of your mental health are the best index of your stress levels.


Health & Balance: 15 Ways to Be Happier

Reviewed on 5/23/2018

Put Some Pep in Your Step

Walking tall while swinging your arms can help you feel happier.

Scientists say walking tall with swinging arms helps you feel more positive. Even if you’re not feeling happy, a spirited stroll can help you fake it till you make it.

Slap on a Smile

The simple act of smiling may help you feel more positive.

Want to lift your spirits? Lift the corners of your mouth. When you smile like you mean it, you can change your brain’s chemistry and feel happier.


Boost your well-being by helping others.

Find ways to get involved in your community or help out a friend in need. You’ll help yourself, too. It can improve your mental health and well-being. Win-win.

Make New Friends

Connections with friends make you happier.

It makes you feel good to spend time with people who care about you. So be open to new relationships, whether it’s someone you meet at the office, gym, church, or park. But be sure to maintain those lifelong connections, too. Studies show the more connected you are, the happier you are.

Count Your Blessings

Being grateful helps you feel more positive.

Write down everything that’s good in your life. When you make an effort to look on the bright side, it helps you stay focused on the positive.

Break a Sweat

Even a little bit of physical activity boosts your mood.

It can take as little as 5 minutes for exercise to put you in a better mood. Moving your body also has good long-term effects: Regular exercise helps keep depression at bay.

Forgive and Forget

Forgive to give yourself the gift of inner peace.

Are you holding a grudge? Let it go. Forgiveness frees you from negative thoughts and makes more room in your life for inner peace. And that brings you happiness.

Practice Mindfulness

Meditate your way to more feelings of peace and contentment.

Meditate for an hour a week. It’ll give you a dose of joy, peace, and contentment. It’ll also create new pathways in your brain to make it easier for you to feel joy.

Turn on Some Tunes

Music can help you reach a better state of mind.

Music can have a powerful effect on your emotions. Pick your favorite music mix and get into the groove. You’ll get a real feel-good vibe.

Get the ZZZs You Need

Get adequate sleep to keep your mood up.

Most adults need 7 or 8 hours of sleep each night to stay in a good mood. You’re more likely to be happy when you get enough shut-eye.

Remember Your “Why”

Remember your sense of purpose to help you feel better.

When you have a sense of purpose — why you work, exercise, or do something good for someone else — it gives your life meaning. In the hurry of a busy day, it’s easy to lose sight of that. So take a moment to bring it to mind. Happiness is about more than momentary pleasure. It’s also in the satisfaction of pursuing your goals.

Challenge Your Inner Critic

Silence your inner critic to improve your mood.

You know that inner voice that loves to point out everything that isn’t so great? Try to notice when it takes control of your mood. Sometimes it has a good point and is letting you know about something that needs your attention. But other times, it’s wrong, or it makes things seem worse than they are. Ask yourself, “Is this true?”

Tackle Your Goals

Set goals and tackle them to boost happiness.

Ask yourself if they are realistic and within your reach now — or at least, things that you can start to work toward. Then get really specific about what the goal is — not “to work out more” but “to walk 30 minutes a day, three times this week,” or “I’ll have a salad for lunch twice this week.” Write it down, and reward yourself for every step you take toward that goal!

Seek Positive People

A positive attitude is contagious.

“Emotions are contagious,” as the saying goes. So you want people in your life who are confident, upbeat, and healthy. You’ll probably find that it rubs off on you, leaving you feeling better. And then you can pass that on, too.

Ask a Pro

Seek professional help if you need help with depression.

If you feel a lot less happy than you used to, even after you try the tips in this slideshow, it’s time to call an expert. Book a session with a counselor to talk about how you feel. If depression is the reason you’re down, there are treatments. Even if you’re not depressed, you might learn some helpful things about yourself and your challenges — and end up feeling better than you thought you could.