Integrative Wellness Consulting

Integrative Wellness Consulting Integrative Wellness Consulting focuses on physical, emotional, spiritual, and mental health, as all are individually and holistically important.

Integrative Wellness Consulting (IWC) specializes in workshops promoting healthy living and lifestyle. Information provided includes, but is not limited to, weight loss, nutrition, exercise, behavioral change, and changing habits that conflict with your overall healthy goal. Integrative Wellness Consulting defines fitness holistically. Focus is placed on physical, emotional, spiritual, mental, and relational health, as all are individually and holistically important. We offer workshops tailored to the population with which we are speaking. For example, a workshop for a religious organization may look different from one offered in an office setting. Prices are quoted per time commitment. Facilitators of all workshops are:

Heather Hough, a licensed dietician, certified personal trainer and certified diabetes educator. Dr. Garces-Webb, a licensed clinical psychologist with expertise in health psychology.

In continuing the topic of luck, here is an article posted by Psychology Today:
03/18/2023

In continuing the topic of luck, here is an article posted by Psychology Today:

Five principles for making the most of life's twists and turns.

In observation of St. Patricks Day, here is a fun write up on mental health and the power of a good luck charm from Aust...
03/17/2023

In observation of St. Patricks Day, here is a fun write up on mental health and the power of a good luck charm from Australian and New Zealand Mental Health Association: https://anzmh.asn.au/blog/power-of-good-luck-charm .

Whether you’ve had a good luck charm for years or considering it for the first time, here’s how it could have a positive effect on your mental health.

03/12/2023
01/03/2022

The Toxic Combination of Being Enough and Needing to Diet

As we have been approaching this new year, the media messages to diet are everywhere. I do not know about your social media feed, but I can tell you that mine has been full of these messages. I have spent the past two years making tweaks to who/what I follow. I have stopped following or muted some accounts. I have been diligent to add/follow content that is positive to all bodies and adds diversity to my feed. Despite all my efforts, I have still seen messages telling me that right around the corner of the new year awaits the perfect time to start shrinking my body through some exercise regimen, diet, or potion.

In the same space, I am also seeing posts and messages reminding me that I am "enough." Unfortunately, it can even be observed in the feeds of those trying to sell us on some body-shrinking gimmick to help us obtain that smaller body that will make us "okay" in this thin obsessed culture. The mixing of these messages is so damaging to our personal body image. I often discuss this with clients. I urge them to take the time to clean out their feed and consider how this is playing a role in how they see themselves.

I feel that having these two messages being sent to us simultaneously is damaging our self-esteem (including body image, relationships with food and movement) even more than having the push for these ridiculous diets, pills, or drinks thrown our way on their own. It is seeping into our core and causing us to question our worth based on our body shape and size. If we all ate and moved the same everyday, we would still not all look the same. Bodies are shaped differently. Bodies crease, fold, and dimple in different places. Muscle accumulates and distributes differently despite day after day of the same training routine.

We have been conditioned to believe that reality should not play out this way. We have been led to believe that health equals the thin, sculpted, white ideal body shape. At the same time, we are rightly being told that we are enough and we do not have to kill ourselves to provide some outward perfection of ...(fill in your blank). Through the learning of self-love and acceptance, many are realizing the best version of their parenthood, house keeping, work production, or spiritual life does not come with some level of "perfection." Still, this message is struggling to gain momentum in the "health" space.

If you are constantly focused on shrinking your body, you cannot experience your own "enough-ness." They just cannot coexist in the same space. How can you be your own version of enough while trying to shrink yourself? How are these messages influencing how you care for yourself? In the space of weight loss, you will be encouraged to ignore your body signals. You will perhaps be told to ignore the signal of hunger or pain from overtraining. You will be encouraged to eat on a schedule made by someone else and not by the messages sent by your own body. You will be forced to eat foods and/or quantities of foods that result in being unsatisfying to you. Living out these decisions day after day may seem like a triumph, however it could be damaging to your self-acceptance. We can think of ourselves as failures, if we are not able to reach these unnecessary ideals. We might move into patterns of disordered movement or eating as we try to force ourselves to keep rules and ward off body changes of any kind.

In the "wellness" space, I would love everyone to understand that they are enough. No drink or plan is going to make them smaller long-term and the harm of these plans is that they disconnect us from our bodies. They push a message that we are not enough until we are our smallest selves. They tell the people living in a marginalized body that they will never be enough because their efforts to force their body to take on the "ideal" shape did not manifest appropriately. They harm the very hard work of finding one's self-acceptance and love.

As hard as it is to believe, you will not find "wellness" from your social media. You will not get to a space of true self-acceptance from the feeds of friends or celebrities. If you truly need some guidance in this area, I would recommend a non-diet dietitian to help with food and movement goals. When cultivating true change in movement and eating, we need to move away from focus on weight change to find non-scale change. If you need assistance in cultivating a practice of self-care and acceptance, a therapist might be useful. Find what you need. Learn to steer yourself away from the toxicity of "wellness" and "diet" culture.

02/14/2021

Happy Valentine’s Day! We hope that the start of your week is a great one.

We are doing something a little different. We have decided to use the next few months to work on a special project. We will continue to post content that we find to be helpful/useful, funny, inspiring or simply meaningful (at least to us). The posts just won’t be structured per themes as they have been during the previous years. However, feel free to reach out to us if there is something you are particularly interested in seeing or if you have a question (or two). Continue to stay safe, healthy, intentional and true to you.

This month Dr. Garces-Webb and I have explored the idea of being allowed (having permission). We applied this permission...
01/31/2021

This month Dr. Garces-Webb and I have explored the idea of being allowed (having permission). We applied this permission to exploring the ideas of being, planning, healing, and consenting. Ultimately, I feel that our exploration focused around language. The words we use, even with ourselves, can have a huge impact on outcome. As you approach a change, it may be beneficial to provide yourself with language that can be the most impactful....

This month Dr. Garces-Webb and I have explored the idea of being allowed (having permission). We applied this permission to exploring the ideas of being, planning, healing, and consenting. Ultimate…

01/31/2021

Allowed to experience flexible language

This month Dr. Garces-Webb and I have explored the idea of being allowed (having permission). We applied this permission to exploring the ideas of being, planning, healing, and consenting. Ultimately, I feel that our exploration focused around language. The words we use, even with ourselves, can have a huge impact on outcome.

As you approach a change, it may be beneficial to provide yourself with language that can be the most impactful. I can offer you some simple guidance: offer yourself language with flexibility. Consider taking the time to pull back from an idea and provide yourself with an adjustable goal. This may aid in working through the real-life barriers that pop up.

Possible structure: I will _______(fill in the blank) for ___ (specify an amount) ___to___ times per week (provide yourself with a range for frequency) for ___ weeks (pick a number less than 12).

Whatever you are working on goes into the first blank. Maybe this is some form of movement, eating vegetables, drinking water, or some other habit you are trying to create within your daily routines. Next, determine how long or how much you need/want that is more than your current practice. For example, if you are working on decreasing your coffee consumption, maybe your action is to gradually decrease cups of coffee throughout the day and your initial starting point is to drink 3 cups instead of 4. Then, set a flexible range (number of times or days) you could start working towards. Continuing with the coffee example, maybe you are going to drink 3 cups of coffee 3-5 days each week. Finally, set a number of weeks for your goal. This helps build the habit and sets a time for checking in with yourself to 1) see if you are moving to your intended goal and 2) sets up a time for reevaluation and setting of the next goal. If it is helpful, consider setting a calendar reminder to reexamine and set new goals that are specific.

This should sound familiar as it is SMART goal setting, which we have written about previously. There are other ways to bring in flexible language, but I offer this structure as a simple way to get started. Often, we set up a rigid intention for ourselves.

Examples (rigid and/or vague): I will run 5 times per week. I will drink a gallon of water daily. I will stop drinking all coffee beverages. The list could go on.

Through rigid intention, we may be robbing ourselves of the change we desire. By offering ourselves some flexibility on attaining our goals, we may find greater success in both the process and the arrival at the goal.

Examples (flexible): I will walk-jog in intervals for 20-30 minutes 3-4 times per week for 4 weeks. I will drink 3, 20 ounce water bottles 4-6 days per week for 6 weeks. I will enjoy a tasty coffee beverage when dining out on Saturdays for 4 weeks.

As we approach change with a more malleable definition, we might feel more able to start on a goal. For me, when I set goals like the latter, I feel more able to start. When I set goals like the former, I feel a trigger of internal pushback. Language is important, even with ourselves. We hope you are using kind, loving, and flexible language with yourself. It could be just what is needed these days as we try to realise goals that fit within a number of life's current restrictions.

Undergrad. Ice skating class. The professor just finished the introduction; I am excited to begin learning how to skate....
01/24/2021

Undergrad. Ice skating class. The professor just finished the introduction; I am excited to begin learning how to skate. I’m at a school well-known for an athlete who had won a medal for his dance skills on the ice. Maybe I would learn a thing a two. But first, I needed to check for clarity regarding the dress code. I stood in disbelief as the teacher said that I could not take her class if I did not wear pants....

Undergrad.  Ice skating class.  The professor just finished the introduction; I am excited to begin learning how to skate.  I’m at a school well-known for an athlete w…

01/24/2021

Allowed to Be…

Undergrad. Ice skating class. The professor just finished the introduction; I am excited to begin learning how to skate. I’m at a school well-known for an athlete who had won a medal for his dance skills on the ice. Maybe I would learn a thing a two. But first, I needed to check for clarity regarding the dress code. I stood in disbelief as the teacher said that I could not take her class if I did not wear pants. I did not know enough to push against an arbitrary rule that conflicted with my religious conviction. I was naïve, sheltered, which was the reason I had opted to go away to college in the first place. Lessons were going to come at me quick. I did not stay off the ice though. I went back, not as part of a class, but with friends. I learned to move on my own, not dance, but move nonetheless. I had fun despite that professor telling me I couldn’t. Not just on the ice but also while riding horses, obstacle racing, 4-wheeling, hiking, swimming, skydiving, hitting the mission field, and so much more over the years…dressed per my convictions, being me.

Fast forward.

Grad school, master’s program applying for the doctorate track. “’They’ did not want to let you in.” I did not know who “they” were but “they” apparently were trying to overlook the fact that I had gotten all As thus far in my master courses, was assisting in running a research lab, had As in the courses I took prior to applying for graduate school, and came into the academic world with work experience in scientific research. I was told that those who knew me were behind me, but those who didn’t were questioning what I could bring to the table and how I would fare. I got in, continued to help run the lab, obtained a grant to fund my research, maintained all As, served in student leadership positions, assisted with research projects, co-published articles, and created study guides for myself that were circulated among the students long after I graduated. A year into the doctorate program, I had a meeting with one of the professors. He shared that he had initially recommended that I not be accepted in the program based on my undergraduate performance. I don’t know if he was the ‘’they’’ I was told about, but he acknowledged that he had pegged me wrong.

My track record helped legitimize me academically and professionally but did not prevent other experiences. I recall being told that it would be “easier” to award me a minority award if I were more Spanish. I also was once told, “I know people with your background need to be in control.” My thoughts raced. “People with my background? What?! Which one would that be? Those who grew up with limited finances? Those who were Hispanic?” It seemed as if there were many corners that held either demands to be someone else or unspoken challenges to prove that someone’s notions, perceptions, biases were unfounded and inaccurate.

It was work just to “be”…and not just in the aforementioned areas but also in my romantic preferences, my spirituality, my balance as a professional and a parent…life.

Maybe, just maybe, this is the way you have felt or are currently feeling. Maybe you feel as if you are working hard just to be who you are while trying to challenge misconceptions or biases. Maybe you are swimming upstream while it appears that everyone else is swimming down. Maybe you are battling seemingly unique obstacles that others cannot understand or that others appear to be blatantly turning a blind eye towards. Whatever the case…you can continue to “be.” Be that person who holds on to those values, that dream, that conviction, that hope. Be that person who continues to strive for what you feel is right while not disregarding, demeaning, undermining the emotions, values, experiences of others. Be…and let others see what being can become.

One thing 2020 taught me was that I can certainly plan, but my plan may not happen. Just typing the word plan is a bit t...
01/17/2021

One thing 2020 taught me was that I can certainly plan, but my plan may not happen. Just typing the word plan is a bit triggering for my post-2020, currently still in lockdown, self. While the past year has been fraught with challenges, I still find myself aching to move forward. With the challenges fresh in my mind, I also find myself open to planning with a little more flexibility than I have had in the past....

One thing 2020 taught me was that I can certainly plan, but my plan may not happen. Just typing the word plan is a bit triggering for my post-2020, currently still in lockdown, self. While the past…

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