inspire • motivate Karith Foster
•
Featuring Keynote Speaker Virtual #AllForHer Event Saturday, October 17 To Register for All For Her, visit
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educate
Speaker. Humorist. Author.
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BROUGHT TO YOU VIRTUALLY ON SATURDAY, OCTOBER 17 5:00 PM – 7:00 PM REGISTER ONLINE ALLFORHEREVENT.COM/REGISTER 5:00 PM
Music + All For Her Kickoff
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Makeup Tips with Ulta Beauty
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All For Her Panel – Sponsored by Range Resources
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Style Show with Local Boutiques
6:30 PM
Keynote Speaker Karith Foster Speaker. Humorist. Author.
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WELCOME
What a year this has been. A year full of pivoting, adjusting, cancelling, rescheduling and more rescheduling. We have all made adjustments — both personally and professionally.
E H R L L F OR
With those changes comes anxiety, frustration and uneasiness. We have needed to band together as a society to help one another. For us at the Observer-Reporter, we have navigated these tumultuous times by trying to find ways to still be here for you. So this year, we are going all virtual. We made it simple — you just pre-register at www.allforherevent.com/register and then we will email you a link to view the event. Nice and simple. All For Her is special to me. As a daughter, partner, other mom, aunt, sister and friend, it has been challenging to be all the things to all people, especially in 2020.
Going out is out and staying in is the new in, and having “real” talk is what people are craving. How has COVID-19 affected your life? Have you had to make life changes? How are you adjusting? Have you pulled your hair out yet? How has it made you more vulnerable? How have you empowered women during this crisis?
Our panel conversation with a group of amazing female professionals will help you relate to your everyday challenges — being a mom, an employee, a friend and so much more. Our nationally known keynote speaker, Karith Foster, will help us determine if we’re too focused on being perfect to truly be happy. She will help us let go, grow, and laugh our way through our daily struggles and opportunities. We need each other more than ever right now, so join us for an evening of connecting, fun and real talk — truly all things us girls need now.
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YOU CAN BE
PERFECT OR YOU CAN BE
HAPPY Karith Foster helps women let go, worry less and get a life By Natalie Gloady
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From the time she was a little girl, Karith Foster felt that This interaction helped Foster realize that she could give her purpose in life was to be a beacon of light and hope for the gift of laughter to other people, and was exactly what she was looking for in life. everyone around her. This sense of purpose initially led Karith to Stephens University, where she studied broadcast journalism so that she would be able to help share news and the information that people needed to know. Her education led her to be a production assistant at a show that didn’t even have a name at the time, but later became known as “The View” and starred Barbra Walters. This opportunity didn’t provide her with the sense of purpose she was hoping the news world would.
“I realized that with comedy, I get to be in front of people, which I love,” said Foster. “I get to have fun, which I love. And I get to speak the truth and make people think.” Since jumping head first into her comedy career, Foster has also started many other ventures. She launched the nonprofit F.R.A.M.E. and has published numerous books. Her most recent publication, “You Can Be Perfect
“I thought, who better than Barbra Walters to be my boss,” said Foster. “But what I quickly picked up on was that, unfortunately, while my intentions may have been pure and altruistic, what I was seeing within the industry was that what rules really was sensationalism and making a story sexy that was tragic. That didn’t jive with my sensibilities.” Foster compared the opportunity to the scene in the popular film, “The Devil Wears Prada,” where Anne Hathaway’s character says, “A million girls would kill for this job.” Despite that so many would love to have that job, Foster didn’t feel the opportunity was providing her the creative outlet she needed. Then, she ran into another intern at work who asked her to watch her standup comedy routine. Foster knew this was something she wanted to try. “I’ve always loved comedy and gravitated toward it; however, I never thought it would be my future,” said Foster. “But I was always quirky, and I always thought and learned a bit differently, and I come from a really funny family. For us, laughter was cathartic. It was part of healing when things were tough. It was part of our survival.” THURSDAY, OCTOBER 15, 2020
ALL FOR HER | OBSERVER-REPORTER • 9
“PERFECTION IS A LIE, BUT HAPPINESS IS A CHOICE” or You Can Be Happy,” is designed to help people realize that perfection isn’t feasible and that happiness is the closest we can ever be. Karith Foster is a humorist, speaker, entrepreneur, mother, wife, philanthropist, friend and so much more; however, she knows that being perfect at any of these things is impossible. “I had spent so much of my life trying to be perfect,” said Foster. “To what avail and what did that cost me in time, life experiences and energy? We put so much pressure on ourselves … when the reality is there is no such thing as perfection.” Attendees at the virtual All For Her on Oct. 17 will get to hear Karith Foster’s tips on how to let go of social media perfection and embrace the beautiful mess that makes a happy life. Whether it’s dealing with baristas who can’t quite spell your name right or the little joys that only children can bring, she will share her secrets on how to love being imperfectly happy. “Perfection is a lie, but happiness is a choice,” said Foster. “Happiness is as individual as we are. and it is constantly evolving. What made you happy five years ago may not make you happy today — and what made you happy today may not make you happy in five years. But you can always choose to be happy.” 10 • ALL FOR HER | OBSERVER-REPORTER
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Proud Sponsor of
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PREGNANCY AND HOLISTIC MEDICINE HOW MASSAGES, EXERCISE AND DIET CAN HAVE AN IMPORTANT IMPACT ON PREGNANCY By Francesca Sacco | Photography credit: Pamela Salai Photography
As she awaits the arrival of baby #2, Katie Heinrich is aware of the importance of preparation, both mentally and physically. Already a fitness enthusiast, Heinrich made a point to workout daily with her pregnancy. “When I was pregnant with my fist baby, I was given the advice that the best way to keep the baby healthy was to keep myself healthy,” the Canonsburg resident said. “I’ve never really experienced any uncomfortable moments in my pregnancies. Just exercise alone decreas12 • ALL FOR HER | OBSERVER-REPORTER
es the chance for gestational diabetes and unexpected c-sections. That alone was enough motivation to get me to the gym every day.” Exercising while pregnant has many benefits, including reducing body aches, boosting moods and energy levels and promoting muscle tone and endurance. Dr. Carly Zuwiala, an MD with Washington Health System’s OB/GYN Care, said many of her patients are surprised to learn that they can continue doing their pre-pregnancy exercises. THURSDAY, OCTOBER 15, 2020
“As long as it does not put you at risk for trauma, or cause you pain or discomfort, you continue on with your pre-pregnancy exercises,” Zuwiala said. She doesn’t recommend contact sports or hot yoga – it can quickly cause overexertion and dehydration, and recommends talking with a medical professional if you have questions or concerns. “I wouldn’t encourage someone to become a powerlifter or a marathon runner while pregnant,” Zuwiala said. “But when people come into pregnancy as an elite athlete, I tell them they don’t have to stop.” In fact, the more a pregnant women moves, the less likely she’ll end up with health complications during and after delivery. “Pregnancy makes you more prone to blood clots and being inactive puts you at risk,” she said. “Pregnant women are often hyper-focused on health while they’re pregnant. This is a good opportunity for women to be more focused on their health in general. They can build good habits and continue them after the baby is born.” Zuwiala said there is a lot of misinformation circulating about pregnancy, and that setting the proper expectations makes the experience easier. “People are often surprised to hear the truth,” she said. “It is often the motivating factor when jumping starting a health journey.” Especially when it is related to using utilizing holistic approaches and mental health. “There is a lot of data out there about keeping a woman healthy both physically and mentally during a pregnancy has significant benefits in the outcome of the pregnancy and the child,” Zuwiala, said. “One in seven women will experience a disturbance in their mental health during pregnancy. Being open to treatment is really important and there are lots of options.” At WHS’s Wilfred R. Cameron Wellness Center, in Washington, professionals are on hand to offer pregnancy support and advice to help pregnant women achieve THURSDAY, OCTOBER 15, 2020
their physical and mental health goals. Spa Harmony, the wellness center’s in-house spa, offers prenatal and postnatal massage and acupuncture, which has been known to help with infertility. “Once pregnant, we recommend women come and see us after the first trimester for a prenatal massage,” Tanya Prescott, Spa Harmony spa manager said. “Prenatal massages decrease anxiety, decrease the symptoms of depression and helps prepare for labor and delivery among other things.” Prescott said the spa offers treatment plans that depend on individual comfort levels. They generally like to see clients once a month. “We’ll work on any problem area, like lower back pain. We’ll also incorporate essential oils which can aide with nausea, muscle pains and help you sleep,” she said. “They can even help with stretch marks.” Prescott said the spa personalizes care. “We start slow, and really get to know the mother,” she said. In a perfect world, Prescott said clients would also utilize the wellness center’s trainers, exercise equipment and dieticians. “Combined, these services offer a high level of treatment,” she said. Kate Stache, the wellness center’s fitness manager, agrees. “We also offer mindset appointments, which helps our clients determine their goals, understand exercise routines, and in the case of a pregnant women, teaches women how to safely exercise while carrying a child.” Stache recommends yoga for her pregnant clients because of its many benefits, including slowing the heart rate, helping to control blood pressure and helping to control diabetic spikes. She warn against any motion or activity that requires you to put your hands over your head. “You don’t want to put pressure on the spine and avoid any twisting motion with any type of weight,” she said. ALL FOR HER | OBSERVER-REPORTER • 13
Heinrich and her husband, Ernest, have been working out at the wellness center for years. While the Covid-19 pandemic prevented her from taking advantage of prenatal massages with her current pregnancy, she’s looking forward to a postnatal massage after the baby is born. “Last time, I physically felt normal right after I had given birth, and that was amazing to me,” Heinrich said. “Massage really helped with my pain. It helped me sleep better and keep my muscles loose and flexible. I had an easier labor and quicker delivery in the end.”
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As she nears the end of her second pregnancy, Heinrich is confident she’ll have a similar experience. “I really attribute the success of my last pregnancy to the wellness center. Their staff is very knowledgeable and helpful,” she said. “My goal of a healthy pregnancy has created lifelong practices that the whole family can be involved in.”
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2020 HAS BEEN UNLIKE ANYTHING WE’VE EXPERIENCED BEFORE. The pandemic rapidly affected our day-to-day life creating profound impacts both locally and nationally. Businesses have been forced to close, people have lost their jobs or have experienced other financial ramifications like pay cuts and many are either working or learning remotely. Restrictions to prevent the spread of the virus have made mundane tasks, like grocery shopping, worrisome. These drastic, lasting changes have caused many to feel isolated and stressed, and many more are struggling with their mental health. Above all, our sense of community has been disrupted as many feel uncomfortable engaging in basic interactions with others. While things appear disheartening and overwhelming, finding ways to cope will make you, your loved ones and your community stronger. Which 18 • ALL FOR HER | OBSERVER-REPORTER
By Francesca Sacco
is why this year’s panel portion of All for Her is so important. Local women can learn coping mechanisms and hear uplifting anecdotes from local leaders who are experiencing the same daily struggles. “Connecting with other women and learning from a supportive and engaged community provides energy, confidence and fuel to face new challenges,” Megan Chicone, a local State Farm agent and member of the All for Her planning committee, said. “Feeling connected and confident in this new landscape is vital for all of us to thrive. All for Her helps to provide these resources.” All for Her was created three years ago to help fill a void in the community. It’s designed to focus on women’s health, wellness, well-being, inspiration and empowerment. The event is sponsored by the Observ-
er-Reporter and Washington Health System. With concerns about the virus and how to safely manage large gatherings, the All for Her planning committee debated canceling the event. Ultimately, they decided local women needed the opportunity to engage more than ever, and decided to make this year’s event virtual. “This panel is going to feature real talk. Moms. Professionals. Daughters. Friends. We’re all trying to cope with what’s going on in the world right now,” Carole DeAngelo, the Observer-Reporter’s advertising director, said. “We want to empower one another and find ways to make a difference. We knew canceling this important event just wasn’t an option this year, and hope everyone who joins leaves knowing they are not alone.” THURSDAY, OCTOBER 15, 2020
All for Her was created by some of the more influential women in the community. They have come from a variety of backgrounds both professionally and personally, and hope their input brings prescriptive. The members of the 2020 planning committee are Amy Smiley, vice president of marketing for 84 Lumber; Tara Gleason, sales advisor for Presbyterian SeniorCare Network; Laura Craig, digital marketing coordinator for Reimagine Main Street; Natalie Gloady, digital strategy manager for Reimagine Main Street; Jessica Tennant, special project manager for the O-R; Trista Thurston; digital operations director for the O-R; Laurel Ziemba, director of public affairs for Range Resources; Chicone; Katie Unger-Chipps, executive director of Leadership Washington County; DeAngelo; Stephanie Wagoner, manager of marketing and community relations for WHS; Michelle Clemens, marketing administrative assistant for WHS; Sarah Perry, community engagement manager for Columbia Gas of Pennsylvania and Becca Carl, general manager and retail market trainer for Ulta Beauty.
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“All for Her is a meeting place for women from all backgrounds, ages and career paths to come together and lift each other up. It’s a place where you can learn, be inspired and have fun,” Carl said. “I am honored to be a part of this special event as it directly relates to my passion for cultivating confidence in women and inspiring them to find their true passion!” Ziemba finds herself inspired by her fellow committee members, and looks forward to participating in the planning each year. “All for Her is so important to me because over the last three years, I’ve become a part of a special community that contributes to the planning of this event. The ladies I’ve had the pleasure of working with inspire me through their creativity, teach me through their wisdom and motivate me through their good old fashioned grit,” she said. Smiley agrees and understands the impact her position and All for Her can have on the community. She hopes those who attend will leave
feeling empowered and poised for whatever comes their way. “This event impacts our local community because it not only focuses the attention on women, but it gives women a safe haven to listen, to connect and to learn,” she said. “Life is challenging and knowing that there are other women going through similar circumstances can make the difference in someone’s life.” Wagoner contributes the success of All for Her to her fellow committee members. “These ladies have amazing ideas and I love collaborating with them. One person sparks an idea and then the others build upon it. It’s amazing to watch it all come together and inspiring to be part of creating something that helps others,” she said. “Each one of these ladies have not only become great business connections for me, but also friends that I can call and lean on for support. That’s what this event is all about, inspiring other women to do great things!”
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ALL FOR HER PANEL
MELINDA BLACK
is a regional vice president at ULTA Beauty, leading an area from Pennsylvania through Arkansas. It is the mission of ULTA to use the power of beauty to bring to life the possibilities that lie within each of us – inspiring every guest and enabling each associate to build a fulfilling career. As an employer, ULTA is comprised of 92% women employees. Black is also on the Executive Board of Directors for Dress for Success Pittsburgh. She was drawn to Dress for Success in 2017 after attending several events by the organization’s purpose; which enables women to break the cycle of poverty by empowering women to obtain safer and better futures for themselves and their families.
Black is a Pennsylvania native, a graduate of Penn State University and has spent the last 18 years in Pittsburgh, currently in Mars, with her husband Kirk, and three children, Andrew, Addie and Aspen. In her downtime, she can be found doing Peloton rides, boxing and coaching soccer.
TANYA VOKES MALLORY
is the chief executive officer at Dress for Success Pittsburgh, a local nonprofit that empowers women who are entering or returning to the workforce. After graduating from Indiana University of Pennsylvania with a bachelor’s degree in human resources and a master’s degree in industrial labor relations, Mallory began her career in corporate human resources with roles in workforce develoment, recruitment, and diversity and inclusion. Following her passion for advocating for women, Mallory joined Dress for Success Pittsburgh in 2013 as director of programs and operations. Since becoming CEO in 2017, Mallory has focused on removing barriers women face to obtaining and retaining employment, including lack of transportation and access to services, through the launch of mobile boutiques and virtual resources to reach women across the organization’s five counties in Southwestern Pennsylvania. Under Mallory’s leadership, Dress for Success Pittsburgh has continued to grow, serving 4,000 women in 2019 with a network of support, professional attire and development tools. A Pittsburgh native, Mallory is a graduate of the Leadership Pittsburgh XXXVI Class and a 2020 ATHENA Award Program of Greater Pittsburgh finalist.
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ALL FOR HER PANEL
TRACI MCDONALD-KEMP
is a Washington County Common Pleas Court judge. Previously, she spent 14 years with the Washington County District Attorney’s office, where she was a deputy district attorney in charge of the Specialized Victim Investigation and Prosecution Unit. McDonald-Kemp was also a Magisterial District judge for Cecil, Mt. Pleasant and McDonald areas, and is an adjunct faculty member at Waynesburg University teaching employment law and business law.
As a dedicated community leader, McDonald-Kemp serves on several boards and advisory committees. This interest has been extended through civic, corporate and educational training programs on issues related to employment law, crimes against children, institutional sexual harassment and abuse, and various related legal topics. She is also pleased to dedicate her time to serve as an active member of multiple local organizations and boards, including, but not limited to, WOMEN of Southwestern Pennsylvania, the Hickory Lion’s Club, The United Way of Washington County and the Washington Health System.
JANA P. GRIMM
is an attorney with Steptoe & Johnson PLLC, a law firm in Canonsburg, and solicitor of Washington County. Grimm is dedicated to protecting her clients, whom she calls friends, and helping them achieve and sustain success. Grimm has developed a regional reputation for her ability to prevent litigation for her clients by providing them with thorough training and education, as well as alerting them to changing laws and regulations.
Grimm concentrates her practice in labor and employment law, general civil litigation, real estate law, construction law, municipal law and general corporate law. Diligently working with clients in various businesses including healthcare, construction, manufacturing, municipal, and hospitality, Grimm assists in establishing policies, procedures, and documentation regarding FMLA, employee discipline, Title VII, the National Labor Relations Act, the Fair Labor Standards Act, human resources best practices and business-related best practices.
Within the firm, Grimm is actively involved in mentoring female lawyers through the Women’s Leadership Initiative and is involved in various diversity initiatives, including participation on the Diversity and Inclusion Committee. Within the community, Grimm is active in multiple organizations including chairing the Washington Health System Foundation Board of Trustees, Dress for Success Pittsburgh, Casting for Recovery Western PA, Susan G. Komen Pennsylvania, ACG Pittsburgh Women’s Executive Committee and POWER, a Pittsburgh regional women’s mentoring and leadership group where she serves as an Ambassador. THURSDAY, OCTOBER 15, 2020
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ALL FOR HER | OBSERVER-REPORTER • 23
LOCAL DOMESTIC VIOLENCE GROUP REMINDS COMMUNITY
THEY ARE HERE TO HELP By Francesca Sacco
As Covid-19 surged across the country, so too did domestic violence cases. With stay-at-home orders in place and many people being furloughed, laid off or told to work or learn from home to protect the public and limit widespread infection, many victims were trapped with their abusers. “Domestic violence was already an epidemic before Covid-19,” Leslie Orbin, the communications specialist for the Domestic Violence Services of Southwestern Pennsylvania, said. “In April and May, hotline calls more than doubled with folks being home and social networks breaking down.” Orbin said individuals and families have been experiencing “tremendous amounts of stress,” isolation and a lack of connection to their communities and families. “Domestic violence is about power and control and when people lose power and control over their lives, then we start to see problems. It can cause situations to escalate and can lead to domestic violence.” Last year, the DVSSP served 2,338 men, women and children. Orbin believes they will quickly surpass that number in 2020. The Domestic Violence Services of Southwestern Pennsylvania is a nonprofit organization that is geared towards increasing awareness of domestic violence and its effect on the community while si24 • ALL FOR HER | OBSERVER-REPORTER
multaneously eliminating domestic violence. Based in Brownsville, the organization serves Washington, Greene and Fayette counties. Services include a 24/7 hotline, medical and legal advocacy, emergency shelter, counseling and support. Many people categorize domestic violence as physical abuse, but Orbin said that is not always the case. “Verbal abuse, emotional abuse and financial abuse are all form of domestic violence,” she said. She encourages victims and the community to learn to identify warning signs and to seek help. “If you’re worried about a family member or friend, one warning sign is withdrawing socially. You might
get the sense that their actions are being controlled,” she said. “We want people to know that we have a 24/7 hotline that is confidential and available to anybody. Victims. Family. Friends. Anyone can call and talk to our trained counselors who can provide help and support to deal with the situation.” October is National Domestic Violence Awareness Month. Nearly one in four women and one in seven men report severe physical violence by an intimate partner in their lifetime. Part of DVVSP’s mission is prevention. During a normal school year, Orbin said the organization would be in the schools working with children of all ages to teach them about healthy relationships and anger management techniques. THURSDAY, OCTOBER 15, 2020
“Kids who grow up in an abusive home are more likely to grow to be abuser themselves or be drug or alcohol users,” she said. “We offer support so that we can stop these patterns for the future. Our ultimate goal is to create a world that is violence free.” Alexandra Brooks, DVSSP’s director of prevention, said having a conversation with kids and young adults about healthy relationships is one of the best domestic violence prevention methods. “These conversations can be easy. Some questions that can be asked are ‘What do you call a relationship? What makes it healthy? What makes it unhealthy?,’” Brooks said. “Then we as adults have to make sure that we are listening to hear and not listening to judge.”
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Family support and connectedness is also important. “When people feel connected, they are less likely to experience domestic violence,” Brooks said. “We recommend family dinners. It doesn’t have to be every night, but the experience is needed to build support and connectedness.” Community connectedness also plays a vital role. “Building resiliency in our communities is important because when communities are more resilient, there is less domestic violence,” she said. Brooks said there are three separate forms of prevention; before the abuse starts, trying to stop the abuse while its occurring and longterm help and support.
“We work with our clients to find successful outcomes,” Brooks said. “The choice is always up to the client. We’re here to help them understand their options.” Orbin said that the first step to leaving an abusive relationship is always the most difficult, but that DVSSP is here to help. “We hear from survivors over and over again that taking that first step lead to their transformation,” she said. “Even if you’re not sure how to move forward, just give us a call.” For more information about domestic violence and prevention, visit DVSSP’s website at peacefromdv.org or visit the Pennsylvania Coalition Against Domestic Violence at pcadv.org. To speak with a trained counselor, call the DVSSP at 1-800-791-4000.
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ALL FOR HER | OBSERVER-REPORTER • 27
NAVIGATING WELLNESS IN CHALLENGING TIMES By Trista Thurston
We’re all doing more than ever now: trying to manage virtual education for our kids, working from home, caring for parents and loved ones in care facilities we can’t visit, all while trying to navigate life’s daily challenges we once effortlessly managed before the pandemic. We are overloaded, overworked and overwhelmed. In the midst of it all, some things may get overlooked, like our wellness and mindset. But it is more necessary than ever to take care of our physical, spiritual and mental health. Marissa Watson is the wellness and group exercise manager at the Washington Health System Wilfred R. Cameron Wellness Center. She said that their center’s yoga and Pilates classes are especially great for managing the stress and anxiety we may be under currently. Members and nonmembers alike can take classes at the Live Well studio. Both yoga and Pilates offer courses for a variety of skill levels and ages.
BEGIN AGAIN: MOVEMENT Watson recommends beginners start with the gentle yoga class, or with Pilates, the Yur Back class, a Level 1 course. Anyone with a back injury or mobility limitation is encouraged to try this class, which combines therapeutic exercise, Pilates and muscle balancing techniques for a safe, effective workout for those with lower back pain. Watson said people could begin this class right out of physical therapy. Even those without lower back pain can benefit from this gentle class. But the essential thing, Watson says, no matter your skill level, is the class format. Those beginning their fitness journey anew should start slow. Maybe something is tight, or you have new pain. Be sure to pay attention to any modifications given. Go slow, and focus on your body, seeing what may need more attention. Even if you’re eager and excited, start slowly. “You want to do it in a safe way, so you’re able to move the next day,” says Watson. “Pay attention to your body. Everyday life is more stressful.” For those that are not quite beginners but getting back into working out after a brief hiatus, Watson encourages yoga I and II and the total body sculpt Pilates class. But still, look for modifications if necessary. If it hurts, don’t push it. Be kind to your body. Maybe your body needs something slower. 28 • ALL FOR HER | OBSERVER-REPORTER
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MINDSET
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The Wellness Center operates under four pillars: mindset, nutrition, movement and recovery. Each element works in tandem for holistic wellness. These four pillars set the Wellness Center apart from other fitness centers.
Yoga classes require those interested to sign up 24 hours in advance either via phone or in person. The Pilates room has eight reformer machines, and participants are in a dedicated room with one machine that you clean before and after using. Those wanting smaller class sizes may call ahead to see how many are registered for a particular class and choose one in their comfort level. Group sizes are capped to ensure proper social distancing, and participants must wear a mask for the class’s duration. The Wellness Center offers Live Well passes for yoga and Pilates classes.
Any fitness journey must be built on the foundation of a proper mindset. Goals are crucial to maintaining momentum. Maybe before the pandemic, you wanted to complete a marathon. Then, you took a necessary break from training. Adjusting your expectations is essential to staying on track. “Mindset is the hardest thing whenever you’re starting an exercise program,” Watson says. The Wellness Center’s physiologists can assist in setting reasonable, attainable goals.
For more information or class schedules, visit wrcameronwellness.org, call 724-250-6209 or email Watson at mwatson@whs.org.
Watson says yoga and Pilates, too, are great ways to assist with that mindset element, allowing you to connect with yourself and pay attention to your breathing.
NUTRITION Of course, we must fuel our bodies properly to push ourselves to keep striving to achieve our fitness goals. New members have access to a free 30-minute nutrition coaching. Many join the Wellness Center looking to lose weight, and speaking with a dietician can set you up for success. Or, maybe you are in reasonably good shape, but you feel tired. Perhaps a change in diet can assist in giving you the strength you need to continue pushing.
RECOVERY Watson likens recovery to an oil change: necessary maintenance to keep you going. It takes many shapes, like massage, acupuncture, reflexology, meditation or aromatherapy. You can’t give your all each day and continue that pace without proper recovery. Foam rolling and stretching, too, can be a great way to soothe your muscles and prepare for another great workout. Watson says yoga and Pilates both are great for the movement pillar and can be an active part of recovery. The Pilates stretch class is an hour of focusing on building core strength and adjusting body alignment to improve function and performance. THURSDAY, OCTOBER 15, 2020
ALL FOR HER | OBSERVER-REPORTER • 29
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30 • ALL FOR HER | OBSERVER-REPORTER
THURSDAY, OCTOBER 15, 2020
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ALL FOR HER | OBSERVER-REPORTER • 31
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THURSDAY, OCTOBER 15, 2020