Put Me in Coach

I have had the great fortune of working with a health coach for the last almost 6 years. My monthly phone calls are one reason why I am on this path to wellness and spiritual growth. It began as I made the transition from stay at home mom to working full time again, and I was really struggling with juggling. Over time, the relationship I developed with my coach Lacey had made such a positive impact on my life. Thanks to her, I’ve been able to make some positive changes that make me a better wife, mom, employee, boss, daughter, friend, family member and part of the community. I’m not saying that she has worked miracles, but working with a coach has been helpful in setting goals and achieving them.

 

When we visit on the phone, there is a recap of what has happened in the past month, and reactions to it. There is discussion on what’s been working and what hasn’t, and a chance to set new goals. It is a really simple formula, but in its simplicity is its beauty. Coaching works because of the relationship that gets developed with your coach. They are an outside, objective sounding board, who can give impartial advice and guidance.

 

My primary focus has been regaining my health. Throughout my twenties, I was really into maintaining a healthy lifestyle, but as I got older and priorities shifted and had a few gynecological issues, it got pushed to the backburner. It wasn’t that I didn’t want to be healthy, I just didn’t put it at the top of my list. I had to resolve some other issues medically before I could get back in this groove. Coaching has provided a support system and framework to do that.

 

I am now ready to work on some specific areas to live my best life. I have a very real issue with my head knowing what I need to do, but keeping at it has been a struggle for me. Learning (partially through coaching) why I do these self-sabotaging behaviors means I can recognize when the crazy making destined to fail spiral starts. That is huge, especially since I am in the process of making this huge lifestyle shift.

I’ve also been able to identify my primary foods-what feeds me mind, body and soul. Its what I need to “eat” daily in order to be my healthiest. My primary food list includes one on one time with my husband and son. Its practicing my yoga and meditating that is a primary food group. It is running, lifting weights and dance that is another food group. It is how all these food groups work together to give my life balance and complete nutrition.

 

Setting goals and creating action plans is a part of the coaching process. Over time, I have learned that smaller goals are easier to manage, and measure. I like setting quarterly goals, with a monthly action plan. For example, for a goal I want to exercise three times a week. For my monthly action plan, I would break that goal into 30 day increments. For me, it’s a lot less overwhelming to look at something for 30 days than 90.

 

Working with a health coach has made a big difference in my life. I have learned so much about who I am, and how I can change my life one conversation at a time.

 

Brighter Than The Sun

Today is Melanoma Monday. It's a chance to bring awareness to a type of skin cancer that can be deadly if not caught early enough. From the National Cancer Institute website:

Definition of melanoma: A form of cancer that begins in melanocytes (cells that make the pigment melanin). It may begin in a mole (skin melanoma), but can also begin in other pigmented tissues, such as in the eye or in the intestines.
Estimated new cases and deaths from melanoma in the United States in 2013:

New cases: 76,690
Deaths: 9,480

I'm extremely fair skinned. Over the years, I've had some wicked sunburns. When I was 15, I fell asleep on the beach in Hawaii, for an hour, with baby oil smeared all over me. I had the worst burn in my life. There were others that weren't as bad, but pretty miserable. I got a wicked burn on my face skiing at Park City when I was a freshman. I also went tanning in my teens & twenties. All of these put me in a high risk category for melanoma and other types of skin cancers.

The National Cancer Institute came up with a great acronym when you are checking for melanoma:

Often the first sign of melanoma is a change in the shape, color, size, or feel of an existing mole. Melanoma may also appear as a new mole. Thinking of "ABCDE" can help you remember what to look for:

Asymmetry: The shape of one half does not match the other half.
Border that is irregular: The edges are often ragged, notched, or blurred in outline. The pigment may spread into the surrounding skin.
Color that is uneven: Shades of black, brown, and tan may be present. Areas of white, gray, red, pink, or blue may also be seen.
Diameter: There is a change in size, usually an increase. Melanomas can be tiny, but most are larger than the size of a pea (larger than 6 millimeters or about 1/4 inch).
Evolving: The mole has changed over the past few weeks or months.
Melanomas can vary greatly in how they look. Many show all of the ABCDE features. However, some may show changes or abnormal areas in only one or two of the ABCDE features.


To get diagnosed, you will need a biopsy. Was that tan worth surgery?


All cancers are staged, which determines what kind of treatment a person will receive and what their prognosis will be. According to the American Association of Dermatology's website:

Stage 0: The melanoma involves only the top layer of skin. It is called melanoma in situ.
Stage I: The tumor is no more than 1 millimeter thick (about the width of the tip of a sharpened pencil.) The surface may appear broken down. Or, the tumor is between 1 and 2 millimeters thick, and the surface is not broken down.
Stage II: The tumor is between 1 and 2 millimeters thick, and the surface appears broken down. Or, the thickness of the tumor is more than 2 millimeters, and the surface may appear broken down.
Stage III: The melanoma cells have spread to at least one nearby lymph node. Or, the melanoma cells have spread from the original tumor to tissues nearby.
Stage IV: Cancer cells have spread to the lung or other organs, skin areas, or lymph nodes far away from the original growth. Melanoma commonly spreads to other parts of the skin, tissue under the skin, lymph nodes, and lungs. It can also spread to the liver, brain, bones, and other organs.

Depending on what stage the cancer is, depends on the treatment. It can range from the removal of the mole and nothing else to more invasive surgeries, radiation and chemo. The higher the stage, the lower the survival rates.

The best way to treat melanoma is with early detection. Today there are free screenings across the country. To find one go to the Spot Orange website http://www.aad.org/spot-skin-cancer/what-we-do/free-skin-cancer-screenings/free-skin-cancer-screenings#.UYeML3y9KK0 and enter your city. I will be wearing orange today to show my support of early detection and treatment. Take the no tan pledge (http://www.dosomething.org/actnow/actionguide/no-tan-pledge). If you want that sun kissed glow, get a spray tan. Share information with friends and family. Wear sunscreen and make sure your kids do too!

Wear orange and don't forget the sunscreen.