How to Keep Your Energy and Mental Health in Check During Quarantine 

(& Homework 📄)

By Neha O’Rourke

Life is all of a sudden very different. 

Whether you are on state or locally mandated quarantine or a self-directed quarantine — it’s safe to say that nowadays, we’re spending a lot of downtime in our homes and with ourselves for an extended period of time. With so much rapid change happening in the news cycle, industries coming to a halt, jobs being either cut, scaled back, or shifted to remote status, uncertainty in the external is at an extremely high vibration.

This is leaving many with a surge of energy that is very likely soaring in multiple directions at once, leaving our emotional and mental health in an entirely new state. On a basic level, some would describe this as feelings of stir crazy, restlessness, boredom, and many more familiar emotions or feelings related to the now. 

As a coach, I view it as my responsibility to continue to remain front row for women as they make strides in better understanding themselves, reclaiming power (and energy) in their lives, and brings what matters most to them to the forefront.

Here are some tips and homework items on how to keep your energy and mental health in check during quarantine:

1. Know that you are in control —and let go of the rest

You can’t control what’s going on around you, but you can control your thoughts, actions, and choices: keep up your hygiene, choose where you interact, take preventative measures, etc. From there, recognize that other things are out of your hands and worrying about that will not serve you. Your worrying will actually cause stress, which we know has negative effects on immunity. ⁣

Take breaks from watching, reading, or listening to news stories, including social media. Hearing about the pandemic repeatedly can be upsetting.

Focus on the things that are in your control and that will be constructive for your energy. 

📄 Homework: List five things that you are in control of. Suggested categories are: health/wellness, personal growth, personal environment, etc. (Ex: “I am in control of my health because I am making a point to eat clean during quarantine”)

2. Know that you ALWAYS have a choice

As you move forward in your day, week, career, etc take stock in the choices that you get to make — to not let frustration or adversity define you. A large part of my coaching is helping others identify, and celebrate those choices. We must own our  “gremlins” (a term I use in my coaching practice for “limiting beliefs”) that may be in the way or even prevent you from doing the things you care about. 

Remember that you have the choice to push past the discomfort, know that you won’t be perfect, learn from your mistakes and always just go for it. 

The world needs what you have to offer. 

📄 Homework: List three things you have already subconsciously made choices around. Use an “I” statement. (Ex:  “I chose to not allow imposter syndrome to get in the way of asking for a promotion that I deserved”)

3. Set realistic goals 

Remember those New Year's Resolutions? Well, this is a great time to revisit, replace, and reset your resolutions and goals. For example, if you’ve barely hit the gym, then saying you’re going to go 5 times a week isn’t realistic. Take the time to really assess what’s going to be realistic and attainable for you. 

Remember: any action, no matter how big or small means you’re going in the right direction and are closer to your goal than you were before. 

📄 Homework: Revisit your goals to ensure they are realistic and attainable. Think about what will serve your energy.

Roche’s Actemra a possible candidate for severe COVID-19 treatment, says GlobalData

Roche’s Actemra (tocilizumab) generated $687m in the first quarter of 2020, a 30% increase compared to the same period in 2019, due to evidence of effective treatment in severe COVID-19 patients experiencing respiratory failure. However, Actemra’s Q1 sales increase may be a one-off occurrence as Kevzara fell short in its Phase II trial, says GlobalData, a leading data and analytics company. 

Antoine Grey, Senior Healthcare Analyst at GlobalData, comments: “Actemra’s jump in sales may be based on the results of several Chinese cohort studies examining the immunological response to SARS-CoV-2 in patients diagnosed with COVID-19. March 2020 saw China’s National Health Commission adding Actemra to its COVID-19 guidelines for the treatment of lung inflammation in severe COVID-19 patients, with reports of effective treatment also coming from Italy.”

The use of Actemra was considered after the immunological profile of critically ill COVID-19 patients demonstrated hyperactivation of the humoral immune pathway, which includes IL-6, as a contributor to the development of acute respiratory distress syndrome (ARDS). As severe COVID-19 disease progression can lead to cytokine release syndrome (CRS), the dysregulation of the host immune response presents an important therapeutic target in tackling the disease. However, it is not yet clear if IL-6 is merely a biomarker or if it represents a central pathogenic element of severe COVID-19 that can be investigated as an avenue of therapeutic intervention.

Grey continues: “Recent studies from Germany have shown that even moderately elevated IL-6 levels above 80pg/mL can be used to identify patients at high risk of respiratory failure.”

Despite these promising initial results, the future of Roche’s Actemra in COVID-19 is not certain, with Sanofi and Regeneron’s two-part Phase II/III study of Kevzara (sarilumab), another rheumatoid arthritis medication, providing disappointing Phase II results. The difference in this trial, compared to the Chinese cohort, was that a placebo arm was included and showed no significant difference between Kevzara and placebo.

Health Canada approves Rozlytrek® (entrectinib) for NTRK gene fusion-positive solid tumours in locally advanced or metastatic patients(1)

Data show more than half of trial patients across all 10 tumour types studied had responses to treatment,² including in patients where cancer has spread to the central nervous system³

MISSISSAUGA, ON, April 28, 2020 /CNW/ - Hoffmann-La Roche Limited (Roche Canada) is pleased to announce that on February 10, 2020, Health Canada, under the Notice of Compliance with Conditions (NOC/c) policy, approved Rozlytrek^®(entrectinib) for adult patients with unresectable locally advanced or metastatic extracranial solid tumours, including brain metastases, that have a neurotrophic tyrosine receptor kinase (NTRK) gene fusion without a known acquired resistance mutation, and with no satisfactory treatment options.⁴ 

Rozlytrek is Roche's first tumour-agnostic treatment which works by targeting the underlying gene mutation (NTRK) which is responsible for driving oncogenesis or the growth of cancer cells in tumours.⁵ 

Health Canada's Notice of Compliance with Conditions policy provides conditional authorization for new drugs with promising evidence of clinical effectiveness, for patients suffering from serious, life-threatening or severely debilitating diseases or conditions for which no drug is presently marketed in Canada or for which a significant increase in efficacy or a significant decrease in risk is demonstrated in relation to an existing drug marketed in Canada.⁶ Prior to authorization, the sponsor must undertake to design, carry out and report on confirmatory trials to verify the clinical benefit of the drug.

Rozlytrek was studied in NTRK gene fusion-positive tumours including but not limited to those located in the lung, head and neck, breast, colorectal and connective tissue (sarcomas).⁷ NTRK gene fusions are found in 90% of some rare cancers and about 1% of common cancers.⁸ In clinical studies, the presence of NTRK gene fusions has been shown to cause the formation of highly aggressive tumours.⁹ Moreover, NTRK gene fusions can be found in lung cancers and melanomas which have the tendency to spread or metastasize to the central nervous system¹⁰ and ultimately have a poorer prognosis.¹¹

"Precision medicine involves identifying novel biomarkers which would allow a more personalized delivery of cancer therapeutics," Dr. Khashayar Esfahani, Assistant Professor of Oncology, McGill University. "The approval of Rozlytrek allows physicians to target a specific mutation in tumours, regardless of its location in the body, which translates to unparalleled anti-cancer responses otherwise not attainable with historical treatments such as chemotherapy for these types of tumours."

The presence of NTRK gene fusions in patients are confirmed by physicians through next generation sequencing (NGS) tests such as comprehensive genomic profiling (CGP).¹² Once the NTRK gene fusion is identified in a patient, treatments like Rozlytrek can specifically target it, inhibiting the growth of cancerous cells in multiple tumour types.¹³ 

"This approval is good news as it opens up more options for patients. We are moving beyond medications for specific types of tumours and are now able to test anyone with many different kinds of cancer who might have the NTRK gene fusion and then deliver more targeted treatments," said Dr. Tracy Stockley, Head, Division of Clinical Laboratory Genetics, University Healthcare Network. "Now even more patients are able to be considered for molecularly guided therapy including those who previously had very limited options."

This conditional approval is based on an integrated analysis from three open-label clinical trials evaluating Rozlytrek in the treatment of extracranial NTRK gene fusion-positive solid tumours in adult patients over 18 years of age, some of which entered the study with brain metastasis.¹⁴ Rozlytrek demonstrated objective responses in more than half of people with NTRK gene fusion-positive, locally advanced or metastatic solid tumours, including those with central nervous system (CNS) metastases at baseline.¹⁵

"The Canadian Cancer Survivor Network (CCSN) is very pleased that Roche's first tumour agnostic treatment has been approved by Health Canada," said Jackie Manthorne, President & CEO of CCSN. "This type of precision medicine provides cancer patients with important additional treatment options for cancer, which to date have not had satisfactory treatments."

About the integrated analysis 
The integrated analysis included data from three open-label clinical trials in patients with advanced cancer contributed to a pre-specified integrated efficacy analysis evaluating Rozlytrek in the treatment of extracranial NTRK fusion-positive solid tumours in adult patients ≥ 18 years of age ALKA, n=1; STARTRK-1, n=2; and STARTRK-2, n=51.¹⁶ A total of 52 (96%) patients had an NTRK gene fusion detected by NGS and 2 (4%) had an NTRK gene fusion detected by other nucleic acid-based tests.¹⁷ Rozlytrek was studied in several solid tumour types, including breast, cholangiocarcinoma (bile duct), colorectal, gynaecological, neuroendocrine, non-small cell lung, salivary gland, pancreatic, sarcoma and thyroid cancers.¹⁸

The primary efficacy outcome measures in the integrated analyses were objective response rate (ORR) and duration of response (DoR).¹⁹ Results from the analysis found that Rozlytrek demonstrated objective responses in 57% of patients (objective response rate [ORR] =57%; N=54), and responses were observed across 10 tumour types.²⁰ Duration of response [DoR] ranged from 1.9 to 20.0+ months (N=31 out of 54).²¹ 

Secondary efficacy outcome measures included intracranial (IC) ORR and IC-DOR in patients presenting with measurable CNS metastases at baseline.²² Results from the analysis demonstrated that 57% of patients with intracranial metastases achieved intracranial objective responses to Rozlytrek.²³

For the clinical development program of Rozlytrek, a total of 355 patients, including 16 pediatric and young adult patients, have received Rozlytrek in four clinical trials (ALKA, STARTRK-1, STARTRK-2, and STARTRK-NG). The safety of Rozlytrek was evaluated as integrated analyses of these four ongoing clinical trials. The median duration of exposure to Rozlytrek was 5.5 months.

In this safety population, the most common tumours were lung (56%), sarcoma (8%), and colon (5%). ROS1 gene fusions were present in 42% and NTRK gene fusions were present in 20%. Most patients (75%) received Rozlytrek 600 mg orally once daily. The doses ranged from 100 mg/m2 to 1600 mg/m2 once daily in adults and 250mg/m2 to 750 mg/m2 once daily in pediatric patients. Health Canada has not authorized an indication for pediatric use.

Grade 3-4 adverse reactions occurred in 60% of patients; the most common (≥2%) were lung infection (5%), increased weight (7%), dyspnea (6%), fatigue/asthenia (5%), cognitive disorders (4.5%), syncope (2.5%), pulmonary emboli (3.4%), hypoxia (3.4%), pleural effusion (3.1%), hypotension (2.8%), diarrhea (2%), and urinary tract infection (2.5%).

Fatal events included dyspnea (0.6%), pneumonia (0.6%), sepsis (0.6%), completed suicide (0.3%), large intestine perforation (0.3%), and tumour lysis syndrome (0.3%).

Permanent discontinuation due to an adverse reaction occurred in 9% of patients who received Rozlytrek. The most frequent adverse reaction (<1% each) that resulted in permanent discontinuation were pneumonia, cardio-respiratory arrest, dyspnea, and fatigue.²⁴  

About NTRK gene fusion-positive cancer
Neurotrophic tyrosine receptor kinase (NTRK) gene fusion-positive cancer occurs when the NTRK1/2/3 genes fuse with other genes, resulting in altered TRK proteins (TRKA/TRKB/TRKC) that can activate signalling pathways involved in the growth of certain types of cancer. NTRK gene fusions are present in tumours irrespective of site of origin.²⁵

About Rozlytrek
Rozlytrek (entrectinib) is an oral medicine for the treatment of adult patients with unresectable locally advanced or metastatic extracranial solid tumours, including brain metastases, that have a neurotrophic tyrosine receptor kinase (NTRK) gene fusion without a known acquired resistance mutation, and with no satisfactory treatment options.²⁶ It is a selective tyrosine kinase inhibitor designed to inhibit the kinase activity of the TRK A/B/C proteins, whose activating fusions drive cell division and growth in certain types of cancer.²⁷ Rozlytrek can block NTRK kinase activity and may result in the death of cancer cells with NTRK gene fusions.²⁸

About Roche
Roche is a global pioneer in pharmaceuticals and diagnostics focused on advancing science to improve people's lives. The combined strengths of pharmaceuticals and diagnostics under one roof, combined with a focus on innovation, have made Roche the leader in personalized healthcare - a strategy that aims to provide patients with timely access to their best possible healthcare solution.

Roche is the world's largest biotech company, with truly differentiated medicines in oncology, immunology, infectious diseases, ophthalmology and diseases of the central nervous system. Roche is also the world leader in in vitro diagnostics and tissue-based cancer diagnostics, and a frontrunner in diabetes management. 

Founded in 1931, Roche Canada is committed to searching for better ways to prevent, diagnose and treat diseases while making a sustainable contribution to society. The company employs more than 1,200 people across the country through its Pharmaceuticals division in Mississauga, Ontario and Diagnostics, as well as Diabetes Care divisions in Laval, Quebec.

Roche aims to improve patient access to medical innovations by working with all relevant stakeholders. Roche Canada is actively involved in local communities through its charitable giving and partnerships with organizations and healthcare institutions that work together to improve the quality of life of Canadians. For more information, please visit www.RocheCanada.com.

All trade-marks mentioned are the property of their respective owners.

© Copyright 2020; Hoffmann-La Roche Limited

SOURCE Roche Canada

Ontario’s Russell Alexander Law Firm ‘Save a Slice’ Initiative Delivers 
Pizzas to First Responders For Fourth Week in a Row 
Family lawyers to send delivery on Wednesday to Peterborough Regional Health Centre

LINDSAY, ONTARIO—Notable Ontario family lawyerRussell Alexander and his legal team have arranged for 50 pizzas to be sent to Peterborough Regional Health Centre on Wednesday, April 29, as part of its new “Save a Slice” initiative, now in its fourth week, to help health care workers and restaurant employees on the front lines of the coronavirus.

“With this pandemic now in its second month, we are appreciative of all the hard work that our nurses, doctors and other medical professionals on the front line are doing every day,” said Alexander. “We hope these pizzas will remind them of everyone pulling for them right now, while helping out local restaurants that have seen business drop off during the outbreak.”

The Lindsay, Ontario family law firm started the initiative four weeks ago as a way of giving back during the coronavirus pandemic. On Wednesday, the pizzas are being prepared and delivered by Night Kitchen in Peterborough, a local pizzeria, in two shifts at noon and 9 p.m. to Peterborough Regional Health Centre.

Last week, the law firm sent pizza from North of Brooklyn Pizzeria in Toronto to Toronto General Hospital and previously it sent Brothers Ristorante to Lakeridge Health Oshawa and Pane Vino to the emergency room of Ross Memorial.

The firm, which helps families going through divorce with a collaborative approach, has also created a new Covid-19 and Divorce Information Centre to provide answers to common questions during the pandemic. Ontario residents can get answers to questions about how to work remotely with their lawyers, how the pandemic may affect court dates and even how to avoid sparking a divorce during the stress of quarantine.

Russell Alexander Collaborative Family Lawyers remains open, as lawyers have been deemed an essential service, but staffers are working remotely for their safety and the safety of their clients.  

To learn more about Russell Alexander’s "Save a Slice" initiative, visit: https://www.russellalexander.com/community/saveaslice/

                                                                                                                                                                ***

 Russell Alexander Collaborative Family Lawyers 

Russell Alexander Collaborative Family Lawyers is committed to practicing exclusively in the area of family law in Ontario dealing with all aspects, including separation and divorce, child custody and access, spousal support, child support, and division of family property. A team of lawyers provide guidance from start to finish, helping clients identify and understand the legal issues as well as the options and opportunities available through the transition. The firm has offices in Lindsay, Whitby, Oshawa, Markham, Peterborough and Toronto, Ontario. 

For more information, visit: http://www.russellalexander.com

Mental Health Commission of Canada launches free online crisis training for essential workers during COVID-19

OTTAWA, April 28, 2020 /CNW Telbec/ - In response to added pressures on essential workers during COVID-19, the Mental Health Commission of Canada (MHCC) has developed a trio of free crisis response training programs designed to help front-line workers deal with the stress of these exceptional circumstances.  

"I believe in paying it forward," explained Louise Bradley, president and CEO of the MHCC. "We're seeing all kinds of organizations stepping into the breach to do their part, from making protective gear to building ventilators. We asked ourselves, 'What is it that we can offer?' and the answer was clear: mental health training." 

Not only are those working in essential roles during COVID-19 at increased physical risk, they may also be experiencing mental health challenges or be called upon to support a person experiencing a crisis. 

The three new online programs ꟷ Caring for Yourself, Caring for Your Team, and Caring for Others ꟷ are designed to help people deal with these new challenges and are based on the MHCC's successful in-person courses: Mental Health First Aid and The Working Mind.  

Caring for Yourself and Caring for Your Team focus on understanding, assessing, and improving mental health, both as an individual and within group settings. Caring for Others focuses on how to confidently engage in conversations about mental health during a crisis, whether it's with your family and friends or in your communities and workplaces.  

Participants will be introduced to the Mental Health Continuum Model, the "Big 4" coping strategies, and other tools to foster mental wellness and improve resiliency.

"We saw a need and were able to quickly pivot from our usual in-person, in-depth courses, and adapt our skills-based approach to this new context," said Mike Pietrus, director of the MHCC's Opening Minds anti-stigma initiative.

"As we paused our traditional course delivery, it was quickly evident that we could harness the tremendous skills of our trainers to bring some useful, hands-on coping strategies and practical stress-management skills to a community that is doing so much to keep the country up and running and safe."

Registration for these time-limited courses is on a first-come, first-served basis. For essential workers, as defined by the government of Canada, they are being offered at no cost.

Backgrounder: Free online crisis training for essential workers during the COVID-19 pandemic 

The Mental Health Commission of Canada has developed three crisis response training programs for essential workers: Caring for Yourself, Caring for your Team, and Caring for Others. 

Throughout the COVID-19 pandemic, essential workers may experience depression and heightened anxiety due to the stress on their own health, the health of their family and friends, and the future of their livelihoods. These programs are specifically designed to help provide individuals with the tools and knowledge to better understand their own mental health and the mental health of others.

Overview of courses

Crisis Response training - Caring for Yourself (2 hours) - Participants will be introduced to the Mental Health Continuum and the Big 4 Coping Strategies, to help learn how to better understand their own mental wellness, notice if they might be moving into unwell areas, use practical actions to help with stress, and know when to reach out to get professional help.

Crisis Response training - Caring for your Team (3 hours) -  Participants will be introduced to the Mental Health Continuum, the Big 4 Coping Strategies, and Ad Hoc Incident Review to help learn how to better understand their own and their team's mental wellness, notice if they might be moving into unwell areas, use practical actions to help with stress,  know when to reach out to get professional help and learn tips to support team members.

Crisis Response Training - Caring for Others (2 hours) - will focus on how to create a safe space to have conversations about mental health and/or substance use problems. This training will prepare participants to have conversations confidently about mental health during a crisis, with their family, friends, communities, and workplaces. Participants will also be taught the skills required to respond to a mental health crisis until professional help arrives.

Registration for these courses will be on a first-come, first-serve basis and will be available at no-cost for essential workers as defined by the Government of Canada here. 

These courses have been developed specifically for essential workers during the COVID-19 pandemic and do not replace MHCC's existing training in mental health:

• The Working Mind (TWM)
• The Working Mind First Responders (TWMFR)
• The Inquiring Mind (TIM) Post-Secondary
• Mental Health First Aid (MHFA)

We encourage all participants to complete TWM, TWMFR, TIM and/or MHFA training once face-to-face courses resume.

Associated Links

• Caring for Yourself
• Caring for your Team
• Caring for Others

Related Programs

• Mental Health First Aid
• The Working Mind

Stay Connected

Follow MHCC on Facebook 
Follow MHCC on Twitter 
Follow MHCC on LinkedIn 
Follow MHCC on Instagram 
Subscribe to MHCC on YouTube

SOURCE Mental Health Commission of Canada

Online Pharmacy to Provide Triaged Support to Seniors, Immunocompromised & All Ontarians Impacted by COVID-19

FOR IMMEDIATE RELEASE

LONDON, ON (April 28, 2020) – The Health Depot Pharmacy is proud to launch their direct-to-door delivery service for prescriptions and health items across Ontario. Their unique triaged approach is prioritizing seniors, immuno-compromised individuals, and their loved ones during COVID-19. 

Canadians are being encouraged to stay home, and these important self-isolation and social distancing measures dramatically impact the quality of life for seniors and immuno-compromised individuals. They are in need of a reliable, direct-to-door delivery service that gives them reliable access to their medication, and necessary health items.

“We are committed to prioritizing seniors, vulnerable individuals, their loved ones, and supporting all Ontarians at this time.” Says Andy Donald, Founder & CEO of The Health Depot Pharmacy. “The core of what we do as an organization is to help individuals become, and stay healthy. Our online pharmacy and health store with direct-to-door delivery makes this easy for individuals, especially those that need it most.”

“As a registered pharmacist since 2011, my passion lies in supporting patient health. Especially at this time, it is most important for Ontarians to have access to their medications. Our unique triaged approach allows necessary medications to be delivered promptly to those who rely on them, we want to help people stay healthy and stay home.” 

The Health Depot makes the pharmacy and healthcare shopping experience simple for all Ontarians. Their healthcare e-commerce store has thousands of health essentials available for online purchase and delivery, which can be shipped together with prescriptions for free. Their Daily Dose Packs allow for an easy approach for patients who are taking multiple medications to have a simple, one daily packet approach, which is particularly helpful to seniors, caregivers, chronically ill, special needs individuals among others. 

Health Depot Pharmacy customers can also easily access their medication profile throughPharmaConnect on their computers or mobile devices where they can enjoy the safety and security of having up-to-date medication information at all times. 

About The Health Depot Pharmacy

The Health Depot Pharmacy, founded in 2019 by Andy Donald was created in order to simplify the prescription experience. Their mission is to make the pharmacy experience simple, offering a seamless approach to getting prescriptions filled, and refilled in order to keep individuals safe, and healthy. Their free delivery, real-time access to customers' medication through PharmaConnect, low dispensing fee, and passion for ensuring their customers have the proper medication at the right time, continues to set them apart. Their team of Specialized Pharmacists (Geriatric, Respiratory, Diabetes Educators etc.) offers a knowledgeable and compassionate approach, where the patient is always put first. 

Their online health store, The Health Depot, carries thousands of healthcare items where customers can shop online for health essentials which get delivered straight to their doorstep, with free delivery when ordering prescriptions alongside healthcare items. 

During COVID-19 they are pleased to offer a triaged approach to ensure that those that are most vulnerable are protected. To learn more visit: www.thehealthdepot.ca, Twitter, Facebook, LinkedIn, Instagram. 

About Andy Donald 

Andy Donald has always been an advocate for pharmacy and patient care. During Andy’s time at the Leslie Dan Faculty of Pharmacy at the University of Toronto, he founded a committee he named SOAPE (Students for Optimizing and Advocating Pharmacy Endeavors) in an effort to unify the profession and advocate for increasing roles that pharmacists play in patient care. After working as a Staff Pharmacist at a national chain, he soon became an owner of a Shoppers Drug Mart in London, Ontario for 5 years where he continued his advocacy as a member of the Ontario Pharmacists Association (OPA) membership committee, 2017 to 2018. Upon leaving Shoppers Drug Mart in September of 2019 to open The Health Depot, Andy continues his efforts to move the profession forward using new and innovative technology, with an emphasis on improving patient care.

What to Do When You Feel Like Your Weight Loss Journey is Getting the Best of You

There are many people who deeply underestimate the challenge that's involved with losing weight. When you're carrying extra weight, it can take a toll on your physical health. Unfortunately, it can take a toll on your emotional and mental health as well. It's not uncommon for people to get to the point where the weight loss journey feels too overwhelming. If you're in that position, consider the following tips.

Notice your triggers

It's often stated that humans are creatures of habit. However, most don't fully recognize what that means. When it pertains to your weight loss journey, it's important to notice what your triggers are. What feels instinctual yet detrimental to your weight loss journey? If you're an emotional eater, take note of the times you tend to feel the craving to eat a few brownies. Consider ways you can avoid those triggers or pivot so that they don't lead you to a session of emotional eating.

Reframe your relationship to food

For many people, the relationship to food leads to consistent weight gain. In many cases, people will eat because they're taught to eat three square meals each day. Instead, be mindful of when you're hungry. Stop when you're full. Eat more nutritionally-rich foods that will keep you much fuller for a longer period of time.

Consider professional assistance

Sometimes, it's best to consider professional assistance when you're trying to lose weight. For some people, a nutritionist and a trainer are the two angels that will help a person reach their weight loss goals. For many others, ab MGB surgery webinar  might spark the catalyst that leads to a surgical transformation. No matter the route you take, take it proudly. You have to live inside your body. Therefore, you get to call the shots on the method that works best for you.

Give yourself grace

When you're on a weight loss journey, it's also important to remember that one size doesn't fit everyone. You have to do what works for you. This also means that you have to try different methods to see what works. This is a hard task to take on. While you're embarking on the journey, give yourself the grace you need in order to feel good about how much you've done. Be mindful of how you speak to yourself. Use encouraging, empowering language when you're dealing with your weight loss journey. You're doing the best you can.

While it might feel tempting to lose hope and give up, fight the urge to do so. If there's anything your future self will thank you for, it's the ability to keep moving forward. Even if you're moving forward at a snail's pace, don't stop. You'll get the results you desire in the end.

3 Ways To Keep Your Energy and Mental Health in Check During Quarantine 

By Neha O’Rourke

Life is all of a sudden very different. 

Whether you are on state or locally mandated quarantine or a self-directed quarantine — it’s safe to say that nowadays, we’re spending a lot of downtime in our homes and with ourselves for an extended period of time. With so much rapid change happening in the news cycle, industries coming to a halt, jobs being either cut, scaled back, or shifted to remote status, uncertainty in the external is at an extremely high vibration.

This is leaving many with a surge of energy that is very likely soaring in multiple directions at once, leaving our emotional and mental health in an entirely new state. On a basic level, some would describe this as feelings of stir crazy, restlessness, boredom, and many more familiar emotions or feelings related to the now. 

As a coach, I view it as my responsibility to continue to remain front row for women as they make strides in better understanding themselves, reclaiming power (and energy) in their lives, and brings what matters most to them to the forefront.

Here are some tips and homework items on how to keep your energy and mental health in check during quarantine:

1. Know that you are in control —and let go of the rest

You can’t control what’s going on around you, but you can control your thoughts, actions, and choices: keep up your hygiene, choose where you interact, take preventative measures, etc. From there, recognize that other things are out of your hands and worrying about that will not serve you. Your worrying will actually cause stress, which we know has negative effects on immunity. ⁣

Take breaks from watching, reading, or listening to news stories, including social media. Hearing about the pandemic repeatedly can be upsetting.

Focus on the things that are in your control and that will be constructive for your energy. 

📄 Homework: List five things that you are in control of. Suggested categories are: health/wellness, personal growth, personal environment, etc. (Ex: “I am in control of my health because I am making a point to eat clean during quarantine”)

2. Know that you ALWAYS have a choice

As you move forward in your day, week, career, etc take stock in the choices that you get to make — to not let frustration or adversity define you. A large part of my coaching is helping others identify, and celebrate those choices. We must own our  “gremlins” (a term I use in my coaching practice for “limiting beliefs”) that may be in the way or even prevent you from doing the things you care about. 

Remember that you have the choice to push past the discomfort, know that you won’t be perfect, learn from your mistakes and always just go for it. 

The world needs what you have to offer. 

📄 Homework: List three things you have already subconsciously made choices around. Use an “I” statement. (Ex:  “I chose to not allow imposter syndrome to get in the way of asking for a promotion that I deserved”)

3. Set realistic goals 

Remember those New Year's Resolutions? Well, this is a great time to revisit, replace, and reset your resolutions and goals. For example, if you’ve barely hit the gym, then saying you’re going to go 5 times a week isn’t realistic. Take the time to really assess what’s going to be realistic and attainable for you. 

Remember: any action, no matter how big or small means you’re going in the right direction and are closer to your goal than you were before. 

📄 Homework: Revisit your goals to ensure they are realistic and attainable. Think about what will serve your energy. 

———————

Neha O’Rourke is an award-winning Career Coach and Founder of Somewhere In Between Coaching, a coaching company that empowers women around the country and across industries in designing a career and life they love. Since founding Somewhere In Between, Neha has served hundreds of women in avoiding career burnout through her signature 1:1 career coaching programs, research-based blog series, and public appearances. 

How to Keep Your Energy and Mental Health in Check During Quarantine 

(& Homework 📄)

By Neha O’Rourke

Life is all of a sudden very different. 

Whether you are on state or locally mandated quarantine or a self-directed quarantine — it’s safe to say that nowadays, we’re spending a lot of downtime in our homes and with ourselves for an extended period of time. With so much rapid change happening in the news cycle, industries coming to a halt, jobs being either cut, scaled back, or shifted to remote status, uncertainty in the external is at an extremely high vibration.

This is leaving many with a surge of energy that is very likely soaring in multiple directions at once, leaving our emotional and mental health in an entirely new state. On a basic level, some would describe this as feelings of stir crazy, restlessness, boredom, and many more familiar emotions or feelings related to the now. 

As a coach, I view it as my responsibility to continue to remain front row for women as they make strides in better understanding themselves, reclaiming power (and energy) in their lives, and brings what matters most to them to the forefront.

Here are some tips and homework items on how to keep your energy and mental health in check during quarantine:

1. Know that you are in control —and let go of the rest

You can’t control what’s going on around you, but you can control your thoughts, actions, and choices: keep up your hygiene, choose where you interact, take preventative measures, etc. From there, recognize that other things are out of your hands and worrying about that will not serve you. Your worrying will actually cause stress, which we know has negative effects on immunity. ⁣

Take breaks from watching, reading, or listening to news stories, including social media. Hearing about the pandemic repeatedly can be upsetting.

Focus on the things that are in your control and that will be constructive for your energy. 

📄 Homework: List five things that you are in control of. Suggested categories are: health/wellness, personal growth, personal environment, etc. (Ex: “I am in control of my health because I am making a point to eat clean during quarantine”)

2. Know that you ALWAYS have a choice

As you move forward in your day, week, career, etc take stock in the choices that you get to make — to not let frustration or adversity define you. A large part of my coaching is helping others identify, and celebrate those choices. We must own our  “gremlins” (a term I use in my coaching practice for “limiting beliefs”) that may be in the way or even prevent you from doing the things you care about. 

Remember that you have the choice to push past the discomfort, know that you won’t be perfect, learn from your mistakes and always just go for it. 

The world needs what you have to offer. 

📄 Homework: List three things you have already subconsciously made choices around. Use an “I” statement. (Ex:  “I chose to not allow imposter syndrome to get in the way of asking for a promotion that I deserved”)

3. Set realistic goals 

Remember those New Year's Resolutions? Well, this is a great time to revisit, replace, and reset your resolutions and goals. For example, if you’ve barely hit the gym, then saying you’re going to go 5 times a week isn’t realistic. Take the time to really assess what’s going to be realistic and attainable for you. 

Remember: any action, no matter how big or small means you’re going in the right direction and are closer to your goal than you were before. 

📄 Homework: Revisit your goals to ensure they are realistic and attainable. Think about what will serve your energy.