May Is Mental Health Awareness Month
#maternalmentalhealthweek
Becoming a mom is advertised as being one of the best and happiest adventures one will embark on. Motherhood is a time that women will spring into action with motherly instincts and confidently care for her children, as well as, all her other life responsibilities.
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I Did The Most Selfish Thing…
I did the most selfish thing…..
I believe as a mom, no matter what hardships you have encountered or are going through now, you have the power to become the CEO of your own life. I also believe, as the CEO of your own life, you can create happiness and fulfillment in your health, family, & career.
I certainly wasn’t in that frame of mind 9 years ago, today. December 10, 2011, I was having major chest pains. I was having difficulty breathing and short of breath. My heart was racing and I thought I was going to have a heart attack.
My arms were numb and I was hyperventilating. I am pretty sure I hadn’t slept more than a couple hours in 3 days.
I was crying uncontrollably, which started daily 5 weeks prior.
I was so nauseous I couldn’t eat anything. I was just 5 weeks postpartum, but I was already LESS than my pre-pregnancy weight.
9 years ago today is when I did the most selfish thing ever…..I was checked into a psychiatric unit for 7 days.
I left my husband and 5 week old newborn on their own, for 7 days.
For 3 days prior, I was in a state of extreme shambles. Finally I had to be taken to the ER.
I started crying when I went into labor with Lennox, 9 years ago, and I never stopped.
Sleep deprivation, along with hormones, and severe postpartum depression. I was an absolute mess and I thought I might die.
My daughter Lennox, who I worried about 24/7, tried to nurse but my body never produced milk.
I remember chanting to myself “If I can get through this I can get through anything.” I also kept questioning….. why didn’t anyone tell me I could feel this way? Why didn’t anyone tell me that I might not be able to nurse my child?
I vowed that if I made it through I had to be a voice for women who suffer in silence.
I felt like such a failure, had so much guilt, and I longed for my mother, who passed away in 2006, to see my newborn.
I realized I was going to embark on a journey using the inner belief and mindset that had helped me win a national fitness championship and start a business, in ways those tools had never been used or tested before.
My family always viewed me as being so strong. I was always the rock that kept everyone in order and together, especially after my Mom died in 2006.
But, I was also brought up not to talk about things like this….
Today, 9 years ago, instead of heading to a wedding, my husband took me to the ER where I spent 1 week in a psychiatric unit. (Today, that psychiatric unit, along with many others in our area… no longer exist —- that’s a whole other mental health topic.)
Does that make me crazy or lesser of a person? Would I ever amount to anything after spending time in a mental hospital?
Today, I am thankful and I realize I was put in that situation for a reason.
In fact, I went on to achieve even more successes in my health, career, and family life.
My postpartum journey made me realize I had a deeper calling to help women in a great capacity, moms who might be struggling, or feeling alone, or who want to regain control of their life.♥️
Now I can tell you I’ve hit rock bottom and let you know that it is okay to be extremely selfish.
It is okay to go to the doctor and ask for help.
It is okay to take prescription medication if you need it.
It’s okay to see a counselor.
It’s okay to hire a coach.
And it will be okay and you will achieve even more AFTER suffering such defeat. ♥️
I am thankful for that struggle because it’s helped me dedicate to being my best, and helping others be their best.
I believe you must learn to embrace your pain and adversity to become your personal power.
It has been a long 9 years full of ups & downs. It didn’t magically get better after that hospital stay. I can truly see how many people fall into mental health issues and never come out. I have an entirely new perspective on the subject.
Yes, I even experienced severe anxiety and depression 6 years ago, after my second child. But I was better equipped of what to do.
Even though it didn’t feel like it at the time, and it hurt worse at first, I kept working at feeling better.
You have to decide to strengthen your mind, to do the work and stay the course.
9 years ago today, while it was one of the most difficult days in my life, and trust me I have had many close to this magnitude, I am thankful for this ongoing battle.
This battle has strengthened my purpose and passion to help others. And I am proud to say that I am quite successful in doing so. It is my mission to help more women move forward in life with more clarity, purpose, and fulfillment, to achieve greater health & happiness, in any season of life.
No matter what you are experiencing, it can get better, if you want it to.
You do have to enlist help – the right help – and know that light is on the other side even on your darkest days.
I can share that with you now, because I am a completely different person today. It all started with the most selfish thing I have ever done and I am a better wife, mother, sister, daughter, and coach because of it.
I am worth it. I have much to offer. I am successful. I am enough.
I am happy:)
A feeling I thought I could never feel.
Can you relate?
YOU DESERVE TO FEEL YOUR BEST , TOO.
In case you are seeking permission, only you can give yourself that permission. ♥️
Give yourself permission to break free of your past and move forward into your greater purpose.
It’s not selfish, it’s self respect.
XoXo
Summer
Wife, Mom of 2, Business Owner, Coach to Champions => In Life
PS – If you are struggling, please do reach out to a trusted friend or schedule an appointment with a doctor, counselor, or coach. I am happy to point you in the right direction and offer support where I can, I am here.
You can learn more about Summer’s North Canton Personal Training & Bootcamp location, Summer’s Fitness at www.summersfitness.com, or Call/Text 330-497-2474.
Click to Learn More about a 1 on 1 Private Training INTRO Offer.
About Summer: Summer Montabone has a passion for helping people live happier and healthier lives. Her passion has evolved over the years (established) as a personal trainer (1997), health & PE teacher (1998), NSCA-CSCS (2003), NPC/IFBB Fitness Champion and Pro (2004), and gym owner (2007). Summer has faced numerous amounts of adversity from years of trauma, including, a battle with postpartum depression beginning in 2011. Summer has received several accolades since 2011 and has made it her mission to help others embrace their personal adversity into their personal and professional power.
10 Tips For A Healthy Holiday
What a year!
Too bad we can’t just snap our fingers and enjoy a “normal” holiday season, right?
Well, 2020’s unique circumstances can bring a key reminder about living healthy after 50: Exercise, nutrition, stress management are more important than ever – and consistency is vital to getting fit AND to staying fit.
The commitments we make and remake every day brings us long-term benefits, and make us feel better right away.
So, let’s not let the holidays throw us off-track — regardless of the choices you make this year to spend time with family, to travel, or to stay at home. How do you stay on track while also enjoying yourself?
Here are our Top 10 Tips.
- Be active every day. Maintain your normal workout routine as much as possible. If you’re traveling, that might mean bringing some equipment, including an exercise mat, resistance bands, and small weights.
- Work out and eat right in the days leading up to your travel or other break in your regular schedule. That will balance out the inevitable calorie spikes you’re going to enjoy.
- Remain flexible. When you can’t hit the gym, go for a walk or a jog. Try some bodyweight exercises. Play with the kids. Lead the family in an outing at a local park or sledding hill.
- Don’t let a single holiday become a week of gluttony and sloth. If you’re driving somewhere, pack a sensible lunch rather than rely on roadside fast food restaurants and diners. And plan to take 15-minute walking breaks every hour or two. … After the holiday, resist the temptation to keep eating leftovers. Get back to your fitness routine as soon as possible, even if you don’t quite feel like it yet.
- Drink plenty of water every day. It will help keep you from feeling hungry.
- Eat sensibly – vegetables first. Eat slowly. Stop when you feel 80 percent full, because it takes a while for our tummies to tell our brains we’ve had enough.
- Limit your alcohol. Too much easily becomes just empty calories that lower inhibitions and lead to sloppy overeating.
- Get plenty of sleep. Not getting enough can lead to crankiness and other body disruptions that can lead to, yep, overeating and sloth.
- Use smaller plates and glasses, and limit the empty carbohydrates to the treats you truly enjoy.
- Calm down and enjoy yourself. Yes, it’s important to not go crazy with food and too much sitting around the house. But it’s also important to remember that healthy living is a lifelong commitment, and your good habits can sustain, oh, say a second piece of pumpkin pie.
Breaks like holidays are meant to be enjoyed, and they don’t have to throw us off track too hard – as long as we know when to get back on.
Finally, keep up whatever spiritual habits you practice, maintain gratitude, and be charitable in word and deed.
We’re here to talk about any questions you have about exercise, nutrition and more!
Pancreatic Cancer: Age, Exercise and Other Factors
Pancreatic cancer has made too many headlines in 2020, most recently by claiming beloved TV host Alex Trebek of “Jeopardy!” fame. Earlier, Supreme Court Justice Ruth Bader Ginsburg and Rep. John Lewis also died of the disease.
They’re among the roughly 50,000 Americans who die each year from the disease, which is often called one of the toughest cancers.
Most cases are diagnosed after age 60.
November happens to be Pancreatic Cancer Awareness Month. So this seems like a good time to learn more about it and your risk.
The cause of pancreatic cancer remains unknown. And it can strike anyone.
But experts have identified certain risk factors – and they say that exercise is thought to reduce the risk and to benefit treatment.
The Pancreatic Cancer Action Network says, “Exercise is an important part of a healthy lifestyle and may help pancreatic cancer patients gain physical strength to help them better tolerate treatment.
“Research indicates that physical activity may have beneficial effects on several aspects of cancer survivorship, including weight gain, quality of life, cancer recurrence or progression, and prognosis.”
Also recommended:
- Eat a heathy diet
- Maintain proper weight
- Limit alcohol consumption
- Don’t smoke cigarettes
But much is beyond our control:
- Family history with the disease
- Race – African-Americans have a higher incidence
- Gender – Men are slightly more prone to get it
While there are some treatments available, the disease is basically incurable.
Please talk to your doctor about screening and risk factors.
Brussels Sprouts and Cauliflower Slaw With Oranges
This sunny, slaw-like salad of thinly sliced Brussels sprouts and riced cauliflower is brightened with juicy orange segments and tossed in a lightly creamy buttermilk-poppy-seed dressing. It’s a bright winter salad that stands up boldly and brings a fresh counterpoint to the season’s savory stews, soups and roasted dishes. From The Washington Post.
Makes 4 servings
Ingredients
- 2 navel oranges
- 1/4 cup well-shaken low-fat buttermilk
- 3 tablespoons mayonnaise
- 1 tablespoon white wine vinegar
- 1 teaspoon honey
- 1/4 teaspoon kosher salt
- 1/8 teaspoon freshly ground black pepper
- 1 1/2 teaspoons poppy seeds
- 8 ounces Brussels sprouts, trimmed, halved and very thinly sliced (about 3 cups)
- 1 cup (about 10 ounces) finely chopped or riced cauliflower florets
Directions
- Cut the tops and bottoms off of the oranges. Stand each orange on its end and, cutting downward following the curve of the fruit with the knife, cut away all the rind and white pith. Working over a bowl, using a paring knife, remove each segment from the fruit, letting the fruit drop into the bowl. Squeeze any juice from the remaining membrane into another bowl and discard the membrane. Reserve the juice for another use, or drink it.
- In a small bowl, whisk together the buttermilk, mayonnaise, vinegar, honey, salt and pepper. Stir in the poppy seeds.
- In a large bowl, toss the Brussels sprouts with the cauliflower and the dressing. Gently toss in the oranges. Divide among 4 plates and serve.
Nutrition information
- Calories per serving: 170
- Total Fat: 10g
- Saturated Fat: 2g
- Cholesterol: 10mg
- Sodium: 180mg
- Total Carbohydrates: 20g
- Dietary Fiber: 5g
- Sugar: 11g
- Protein: 5g
We hope you found this information beneficial whether you are in your 30’s, 50’s, 70’s or beyond!
Remember to put it into ACTION!
Knowledge + Action = Power!
Committed to your health & happiness,
~Summer
PS – Ready to get more healthy & fit, but not sure where to start?
Click Here to fill out a quick form so that we can have a phone conversation to see what program would be the best for you to start! (Virtual or In-Person)
#summersfitnessfamily #strongertogether
You can learn more about Summer’s North Canton Personal Training & Bootcamp location, Summer’s Fitness at www.summersfitness.com, or Call/Text 330-497-2474.
Click to Learn More about a 1 on 1 Private Training INTRO Offer.
FEAR or FACTS?
COVID concerns are once again leading to shut downs.
As a health educator, I want to share with you some different perspectives and studies so that you can make a more informed decision on how to live your life.
What you believe is true, is true to you.
For years I have been saying, “I believe most of us have been brainwashed to be sick, stuck, and hurt. I also believe you can achieve health and happiness in any stage of life.”
This couldn’t be more true…today.
My personal perspective is at the end of this email.
Meet Bill – Perspective of an RN on the COVID Frontlines in Florida
My friend, Bill, (Yes, this is a photo of Bill and I *personally* know him) posted this 5 days ago.
#
“This is what 10 hours straight with no breaks looks like. 4 deaths on my shift today.
If you could see the work nurses do you would be floored. Not only do we have to think and use our knowledge of pharmacology , but we have to lift.
One guy on our unit is 700 pounds.
3 nurses are out with injuries. One with 7 herniated discs.
I wear back support but still it is grueling when you have patients all over 300 pounds.
I’m starting to think this virus is going to evolve into a new seasonal flu.
I’m sure many will disagree.
This is Darwin’s theory in motion.
Darwinism is a theory of biological evolution developed by the English naturalist Charles Darwin (1809–1882) and others, stating that all species of organisms arise and develop through the natural selection of small, inherited variations that increase the individual’s ability to compete, survive, and reproduce.
Everyone I have put in a body bag from the virus had several comorbities. Which would of taken their life at one point. Especially if the person was not eating healthy , exercising and taking care of themselves.
I don’t think we will see a vaccination for this.
If this is not a message to take care of your body.
I don’t know what is.”
#
Written by Bill Bennett
EXERCISE IS ESSENTIAL
Physical activity is a key measure for the prevention, management, and treatment of chronic health conditions. It also promotes long-term health and longevity.
Approximately 20% of Americans exercise.
“COVID-19 has just so vividly exposed our unhealthy lifestyles…You go through the list of risks for COVID-19, especially dying of COVID-19 or being severely ill from COVID-19; those are the diseases of inactivity.”
Robert Sallis, M.D., Co-director of Sports Medicine Fellowship Program
Kaiser Permanente – Fontana, CA
=> CLICK HERE TO READ THE FULL ARTICLE <=
STUDY FIND OVER 80% of COVID PATIENTS HAVE VITAMIN D DEFICIENCY
“One approach is to identify and treat vitamin D deficiency, especially in high-risk individuals such as the elderly, patients with comorbidities, and nursing home residents, who are the main target population for the COVID-19,” said study co-author José L. Hernández, Ph.D., of the University of Cantabria in Santander, Spain.
=> CLICK HERE TO READ FULL ARTICLE <=
STUDY SHOWS GYMS ARE 500 TIMES SAFER THAN THE AVERAGE PUBLIC SPACE
The researchers conducting the study also found no evidence that gyms had been the place of contraction for the 0.0023 percent of check ins that later resulted in a positive case of COVID-19. This means that the risk of infection rate in gyms could be even lower than what the study says.
=> CLICK HERE TO READ FULL ARTICLE <=
Lack of vitamin D might increase risk for COVID-19, University of Chicago researchers find
Patients with untreated vitamin D deficiencies were 77% more likely to test positive for COVID-19 as patients with sufficient levels of the vitamin, according to the research, which was published Thursday in the peer-reviewed journal JAMA Network Open. The findings were reported earlier this year before the study was officially published.
“It raises the possibility that if you take vitamin D, you might be less likely to catch COVID,” said Dr. David Meltzer, chief of hospital medicine at University of Chicago Medicine and lead author of the study. “It’s very inexpensive. It could be used very broadly.”
=> CLICK HERE TO READ FULL ARTICLE <=
Lack of vitamin D might increase risk for COVID-19, University of Chicago researchers find
My Personal Perspective
Isn’t it interesting that “gyms & fitness centers” are always the first on the threat list to shut down?
Yet, studies back up that is NOT where COVID-19 is being spread?
That the CDC has said over 40% body fat & other Comorbidities & vitamin D deficiency are the #1 risk factors.
Is it interesting that the average weight gain has been 19 pounds as result of lockdown from COVID-19?
Ironic isn’t it.
We’ve learned a lot over the past 8 months. We are still learning, but 1 thing that is BACKED by STATS is exercise & eating well (hence the Obesity & Vitamin D deficiency) is the best defense.
We live in a country where we deny we have an obesity problem.
Heart disease & smoking account for over 1 million deaths a year.
How much $$$ does the government make from taxes on cigarettes?
Nobody wants anyone to die.
=> But these shut down measures are only punishing the people who are “following the rules” .
Please, do not fall for the scare tactics —- Learn to LIVE with COVID because it is not going away.
Has a cold or flu vaccine been effective?
Is is realistic to think that one will never catch COVID if they catch the cold and flu?
If we reported flu cases every year we’d also be in a pandemic.
Learn to LIVE – not hunker down in fear!
Stand up for yourself => exercise, eat right, follow the guidelines, but LIVE your Life!
Sitting at home and hunkering down is only going to further diminish physical and mental health which will equal = MORE SICKNESS.
~ Summer
Just some food for thought so that you can see a variety of perspectives from the ones that are be showcased in “the news”.
I am both sad and angry………that an industry is being targeted with no just cause….. that people are subliminally being led to believe that “exercise is dangerous”.
This whole thing is about “health” yet most of the measures are not going to improve health or create a better defense against disease.
Again, my perspective, my opinion, and shared by a very large population of people in the health industry who have degrees, education, and studies on the subject.
Please do follow the COVID safety guidelines; while living your life!
xoxo
You can learn more about Summer’s North Canton Personal Training & Bootcamp location, Summer’s Fitness at www.summersfitness.com, or Call/Text 330-497-2474.
Click Here to Learn More about a 1 on 1 Private Training INTRO Offer.
Judy Has Dropped 65 Pounds
Just shy of her two-year anniversary, Summer’s Fitness member, Judy, has completely transformed her 
life. In less than 24 months, she has lost 65 pounds, over 33 inches, and 11% body fat! Amazing!!
“I’m in better shape than I was twenty years ago!”
Judy, now embracing the benefits that come with living a healthy lifestyle, remembers a time when she didn’t feel as confident in herself. “Before losing weight and getting into shape, I dreaded going places. I didn’t look good and I didn’t feel like myself,” she says. “I wanted to hide. I wouldn’t let anyone take my photograph.”
It wasn’t until she ran into an acquaintance (that she almost didn’t recognize!) who had begun working out with Summer’s Fitness coach, Devin. “He’d lost a lot of weight and he looked great. He looked happier. I thought if he could do this, then so can I! I signed up immediately.”
Since then, Judy has not only been making progress in the gym, but also has learned a great deal about overall health and wellness. “I’ve completely changed my eating habits,” says Judy. “I feel healthier and so much happier.”
“I’ve lost 65 pounds and all of the ‘skinny clothes’ in my closet fit me again.“
At 58, Judy feels better than she did twenty years ago. “Now I can’t wait to wear all of the clothes that have been hanging in my closet for years.” The support and motivation she gets from trainer, Devin and the rest of the SF team have helped her lose weight in a lasting way. “Devin has pushed me to accomplish so much more than I thought possible. I absolutely do recommend Summer’s Fitness whenever I’m asked.”
As a busy account executive, Judy’s time at the gym is precious, which is why Summer’s Fitness high intensity bootcamps and personal training sessions are perfect for her. 30 minute classes, motivating coaches, and a holistic view of wellness has helped Judy achieve such amazing results. Judy’s advice to those thinking their time has past to get healthy is this:
“It’s never too late to make positive changes and feel better about yourself.”
We are soooo super proud of Judy! It’s hard to get started. It’s even harder to stick to it. We make the process easy with a supportive team behind you every step of the way!
When you are ready to make a positive change in your life, Call or Text us at 330-497-2474, email us, send us a message, or request a complimentary consultation at www.summersfitness.com. We look forward to the opportunity to make a positive impact on your life too!
This Saturday, we are holding a FREE Fitness Orientation. CLICK HERE to reserve a spot and Claim 2 Weeks of FREE Fitness Bootcamp sessions. (Offer expires 8/31/17. For new participants or those who have not used our services in the past 6 months.)
Committed to your health & happiness,
Summer Montabone, CSCS and the entire Summer’s Fitness Team and Community
PS- We know it can be scary to get started, we get it!
Summer’s Fitness is the #1 fitness and fat loss program guaranteed to burn fat and get you in the best shape of your life!
Our high energy, safe, and supportive group environment works for all fitness levels from beginner to elite and delivers twice the results in half the time!
Click here to schedule a FREE Orientation or give us a Call or Text to 330-497-2474 to experience the difference, today!
Meet Jenn
“After more than 12 years of always putting the kids’ needs before my own, I realized that sometimes, I need to put my needs first in order to meet any of their needs. That’s a hard concept for many of us moms.“
Raise your hand if you can relate to that!
Like so many devoted moms, Jenn spent her waking hours making sure her kids were happy, healthy, and taken care of, even at the expense of her own well-being. As the end of 2016 neared, she decided that sacrificing her own health wasn’t the example she wanted for her children, and decided it was time to lead by example.
Now, in just six months, thanks to the tools she has learned through her fitness journey at Summer’s Fitness, Jenn is down 55 pounds, 27.5 inches, and 8% body fat! “I have been able to change my approach to eating and activity,” says Jenn. “I have gone from an size 16/18 to a size 10. Most importantly, I FEEL so much better. I have more energy to tackle my week”
Energy is something Jenn could not seem to muster up before she joined Summer’s Fitness. “Over the past several years I had put on quite a bit of weight due to lack of exercise, poor eating choices, and generally bad life decisions,” she says. “I found myself frequently moody, tired, and generally not feeling well.” As a single working mom of 3 incredible kids, ages 9, 12 and 12, who are all very active with school, sports, and other activities, she was always skipping meals or eating fast food on the run in order to stay on schedule.
Jenn describes her old self as, “Overweight, unhappy with my appearance and how I was feeling, and starting to take medications on a regular basis for things like heartburn, headaches, and body aches.”
In addition, she was missing out participating in some activities with the kids. What really hit hard though, Jenn says, “They were starting to take on some of my bad habits, and I didn’t want that for them.”
Like most people embarking on a new fitness journey, Jenn was apprehensive. With a busy schedule and three kids, how was she going to also fit in exercise and meal planning? Luckily, Jenn didn’t need to fit in hour-long cardio and weight training sessions multiple days a week to get the results she wanted.
“Summer’s Fitness offers an incredible variety of days and times for boot camp classes. These classes are short enough to fit in any schedule but very effective and fun!”
Jenn was also concerned about her own lack of accountability. However, she was pleasantly surprised when she was welcomed into the SF family from the start. “At Summer’s, the coaches, staff and members are VERY friendly, supportive and inclusive. They pulled me right out of my shell very quickly. I now have this large network of other people with similar goals that I can access anytime, anywhere via the members’ Facebook group if I have a question, concern, need a pick me up or even looking for ideas for a new recipe.”
Thanks to weekly weigh-ins, monthly assessments, and daily contact in the Facebook group, Jenn has a reason to stay accountable and focused on her goals. “In my past experiences, if I didn’t have accountability through check ins, I would quickly find other things that came before my exercise plans,” she says.
Today, Jenn has the energy and enthusiasm to keep up with work, her home, her kids’ activities, and workout on a regular basis. “This summer the kids and I have been hiking, camping, canoeing, swimming in the ocean, and playing games nightly in the backyard. These are things I did not have the stamina to do in the past!”
Jenn has had such a life-changing experience through Summer’s Fitness, and is proud to be a healthy example for her kids.
“I recommend Summer’s Fitness to all of my friends and coworkers in the area! Summer’s is a great place to belong. The quality of coaches and variety workouts offers a challenge for ALL fitness levels without excluding those of us who start out very unfit. Everyone at Summer’s fits in because the members are there to achieve their own personal best – not compete with the other members or ‘be seen’.”
Congratulations Jenn! We are SO PROUD of you for stepping out of your comfort zone and stepping into your greatness! It is our pleasure to guide you on your health, fitness, and happiness journey!
When you are ready to make a positive change in your life, Call us at 330-497-2474, email us, send us a message, or request a complimentary consultation at www.summersfitness.com. We look forward to the opportunity to make a positive impact on your life too!
Committed to your health & happiness,
Summer Montabone, CSCS and the entire Summer’s Fitness Team and Community
YES! Contact me today to schedule a FREE no obligation consultation and trial workout.