Carrie Ann Inaba, Author at Carrie Ann Conversations

September 3, 2023September 3, 2023

Autoimmune Disease: Navigating Health and Wellness

Carrie Ann Inaba enjoying a moment of peace, dancing to quiet music.

Living with an autoimmune disease can be a challenge. When a flare up decides to wreak havoc in your body, even the simple things can be very difficult. These conditions – where the immune system mistakenly attacks the body’s own tissues, encompass a wide range of disorders such as Rheumatoid Arthritis, Lupus, Multiple Sclerosis, Crohn’s disease, Sjogren’s Syndrome, and Psoriasis. Individuals diagnosed with autoimmune diseases often face symptoms that impact various aspects of their lives, from physical well-being to emotional and social aspects. In this article, we’ll explore ways to manage autoimmune diseases through a comprehensive approach to health and wellness.

Understanding Autoimmune Diseases:

Autoimmune diseases attack healthy cells and tissues. The exact cause of these conditions remains complex and can involve genetic, environmental, and lifestyle factors, like most other diseases. Managing autoimmune diseases requires a thorough understanding of the specific condition and its triggers, as each disorder can present with varying symptoms and challenges.

1. Education and Communication:

Empowerment begins with knowledge. Understanding the fundamentals of your autoimmune condition, its symptoms, triggers, and treatment options is crucial. Regular communication with healthcare professionals, including specialists, can help you make informed decisions about your health. Establishing a strong patient-doctor relationship fosters open dialogue, allowing you to work together in creating a personalized treatment plan.

2. Diet and Nutrition:

A balanced diet plays a pivotal role in managing autoimmune diseases. Certain foods can either exacerbate inflammation or promote healing. Adopt an anti-inflammatory diet rich in whole foods, lean proteins, healthy fats, and a variety of fruits and vegetables. Some individuals may benefit from eliminating specific trigger foods, such as gluten or dairy, while others might find relief from incorporating anti-inflammatory foods like turmeric, ginger, and fatty fish.

3. Physical Activity:

Regular exercise offers numerous benefits for individuals with autoimmune diseases. Engaging in low-impact activities like yoga, swimming, or walking can help improve joint mobility, reduce inflammation, and boost mood. It’s important to find an exercise routine that aligns with your condition’s limitations and your personal preferences. Consulting a physical therapist or trainer experienced in working with autoimmune patients can help design a safe and effective exercise plan.

4. Stress Management:

Stress has been linked to exacerbating autoimmune symptoms. Incorporating stress management techniques such as meditation, deep breathing, mindfulness, and progressive muscle relaxation can help reduce the impact of stress on the immune system. Prioritizing self-care and finding activities that bring joy and relaxation are essential components of managing autoimmune diseases. For more on this, please read my next article: My Favorite Apps for Autoimmune Warriors.

5. Sleep Hygiene:

Quality sleep is crucial for overall health, especially for those with autoimmune conditions. Poor sleep can negatively affect the immune system, exacerbate inflammation, and amplify symptoms. Establish a consistent sleep routine, create a comfortable sleep environment, and practice relaxation techniques before bedtime to improve sleep quality.

6. Social and Emotional Support:

The support of friends and family is so important when you live with chronic illness. But, living with an autoimmune disease can sometimes feel isolating. So, connecting with others who share similar experiences can help you feel less alone in your journey. It’s healthy to find your tribe and create a sense of community to help in navigating the challenges that come with these conditions. There are facebook groups, and there are other #AIWarriors who share theirs stories on social media, so if you need a little understanding but can’t get out of bed, it’s easy to access. Also, seeking support from in person support groups, or therapists can provide emotional relief and help in finding tools to manage every day life.

7. Medication and Treatment:

In collaboration with healthcare professionals, individuals with autoimmune diseases may require medication to manage symptoms and slow disease progression. Adhering to prescribed treatment plans and attending regular medical appointments are essential for optimal health outcomes. It is also important for you to communicate clearly with your health care professionals about what you are taking, including supplements to make sure the medications are being optimized specifically for you.

Conclusion:

Autoimmune diseases require a comprehensive approach to health and wellness that encompasses physical, emotional, and lifestyle factors. By educating yourself, communicating effectively with healthcare professionals, adopting a nourishing diet, staying active, managing stress, prioritizing sleep, seeking support, and adhering to treatment plans, you can take proactive steps towards managing your condition and enhancing your overall well-being. Remember, every individual’s journey is unique, so crafting a personalized approach that suits your needs is key to achieving a fulfilling life despite the challenges posed by autoimmune diseases.

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August 31, 2022August 5, 2022

What Does It Mean to Find Your Voice?

“It’s helpful to remember that it is not about you, but rather the moment shared between you and the person you are communicating with.”
Carrie Ann Inaba

What does finding your voice mean? It can mean living life according to your values, acting in a way that reflects your truest self, taking a stand for what you believe in, or the process of finding who you are at your core. With so many distractions around us at all times, it can be difficult to discover your voice through all of the noise. Even when you have a clear understanding of your convictions, it’s only human to falter or second guess yourself at times.

I found my voice at an early age. When I was only 10 years old, I had to find the courage to speak up to prevent my father from killing a mouse. The mouse had been eating my father’s possessions and he was very upset. I was just a little girl, but I loved all animals and have always believed they have the right to be here just as much as we do. So, despite the incredible fear I felt, I stood up for myself and told my father “No!”. Everyone was stunned, including my father, but I gathered all the courage in the world that a little girl could and released the mouse. That was the first time I found my voice. But for me, finding my voice was associated with survival. It has taken me a long time to separate the two. Speaking up for yourself doesn’t always have to be a confrontation. It can be done in a loving way. We need to shift the paradigm around “speaking up” and “sharing your truth”.

We all live in separate universes, and our own perceptions of the world shape how we view everything. So, communication is key. It is the bridge between all humans. We all have different life experiences, and those experiences will give meaning to what is happening in our lives. The meaning we each give to something is slightly different, so often misunderstandings happen. I believe that in order to connect with people and to create harmony in any situation, we need understanding. In order to truly understand each other, we must communicate.

We also have to think about understanding the different intensities of our voices, or the “volume” so to speak. Sometimes you can say things passionately and no one will listen. Sometimes you say things in a quiet manner and everyone stands at attention. Finding the courage to speak up is important, but so is fine tuning what you are putting into the universe. It’s helpful to remember that it is not about you, but rather the moment shared between you and the person you are communicating with.

So, my advice is this: When you think of “finding your voice”, instead of thinking that you have to stand up for yourself, and that it’s life or death, a more peaceful and effective way to communicate is to think of it as bridging the gap between yourself and the other person’s “self”. Think of it as trying to create understanding. You try to understand them, and help them to understand you.

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August 24, 2022August 5, 2022

Carrie Ann’s Favorite Amazon Beauty Buys

I rely on Amazon for a lot of things because it’s incredibly convenient! They have so many great household necessities, but I’ve also come to love the variety of beauty products they have available. I’m all about mixing high end and lower-end brands, and my beauty routine is no exception to that. These are just a few of my all-time favorite products. They are tried and true, affordable, and most importantly – you don’t have to leave your house to get them.

PURE FIJI COCONUT BODY BUTTER

Pure Fiji is my favorite moisturizer ever. I love the smell, I love the texture, and everyone always comments on the scent. It’s a wonderful brand and has natural oils, vitamin E, and coconut. There are many different scents but this one is my favorite. Their body scrub in mango is also great!

FACIAL SPONGES

These sponges are a super find. I use them to take off my makeup, wipe my dogs eyes, and even clean the bathroom counter! They expand when they are wet so I can easily store them in my drawer right by the sink. I love them! They make taking off my makeup and washing my face fun.

R&CO ONE HAIR PREP SPRAY

I have naturally wild, frizzy hair and I’m always on the hunt for hair prep sprays that lock moisture in while helping to style! And if it offers heat protection from the styling tools, that is a huge plus. This one is wonderful and the packaging is clean. It works really well!

HERBIVORE ROSE HIBISCUS FACE MIST

I tend to get dry and with this summer heat the air conditioner has been exacerbating my dryness. This spray will moisturize your face and uplift your spirits. You can spray it in the air as well if the air is feeling a bit stale. According to the label, organic rose water is “naturally rich in antioxidants and hydrates, soothes and reduces redness. Hibiscus flower extract softens skin while vegan hyaluronic acid locks in moisture”. It’s fun to keep in your purse, nightstand, or vanity.

ROSE QUARTZ GUA SHA TOOL

This little tool does wonders. I watched this YouTube video on how to use gua sha on your face before starting to use it. It’s a pre-show and photoshoot ritual for sure. I like to eat salt so I can often wake puffy, and this little guy works to help me move the fluid buildup and activate my lymphatic system. It’s not only a beauty tool but also a health tool. When my neck pain acts up, or my muscles start to spasm in my neck, I use it as a massage tool. It’s a great for pain management as well.

COTTON HAND MADE FALSE LASHES

These are my favorite lashes for a night out on the town or filming Dancing with the Stars! I have tried so many but these are my go-to . I’ve been wearing them for years and I love them. They are faux mink so no animals are harmed, which is very important to me.

Check out our Amazon Storefront for more of Carrie Ann’s favorites!

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August 10, 2022August 5, 2022

A Conversation with Our Head Writer & Content Producer

Today I am having a conversation with the Content Producer and Senior Writer of Carrie Ann Conversations, Ellyn Sinicropi. We met while working together at “Dancing with the Stars”, and then I asked her to come and work for me at CAC! She started as the Judges Production Assistant, and will be returning this year as an Associate Producer. People that are talented, intuitive, creative, sensitive, honest and have a good work ethic are not easy to find these days. But Ellyn checks all of the boxes, and on top of that, our sensibilities are in alignment. And that has been key to the way we work together.

So, I wanted to introduce all of you to Ellyn before we both go back to work on DWTS 31 on Disney+ this fall!

Without further adieu, ladies and gentlemen, let’s give a warm welcome to Ellyn Sinicropi (applause – I can’t help it, I’m from live TV)!

Carrie Ann: So Ellyn, first of all, let me say this: You have been working so hard and I’m extremely grateful for all of the passion and hard work you have put into Carrie Ann Conversations – not only the website, but the social media and the digital series we did in the Spring.

Ellyn: Thank you so much!! I love working for CAC and seeing it grow. It’s been so fun to be on the ground floor of something that I think has amazing potential. I love the creative process and working alongside you!

Carrie Ann: Tell us a little about yourself, where are you from, and what brought you to LA?

Ellyn: I grew up in Houston, Texas and graduated from the University of Texas at Austin. I was a double major in public relations and film/tv, but always knew that working in the entertainment industry was my ultimate goal. Growing up I loved acting and writing, and was a voracious reader. I was pretty determined to have a career in some kind of storytelling from a young age.

Carrie Ann: What is your cultural background?

Ellyn: My last name is Italian so I definitely have a bit of that in my blood (if my love of carbs and gelato is any indication). I’m also Norwegian, Polish, English, and Irish. If I had to guess I’d say that I am mostly Italian and Norwegian.

Carrie Ann: What is your age?

Ellyn: I’m 26!

Carrie Ann: What are your aspirations?

Ellyn: Right now I would love to continue growing in my career and use storytelling to connect in a meaningful way with others.

Carrie Ann: Hobbies?

Ellyn: I love reading fiction, listening to podcasts and music, spending time with friends, and am really into fashion and beauty.

Carrie Ann: When writing for Carrie Ann Conversations, what is your main goal? And how do you choose the topics of your articles?

Ellyn: I want to make sure that people feel understood and seen through my writing. I also hope that people take away something helpful from each article, or look at something in a new way. But honestly, having someone feel less alone because of something I wrote is more than enough for me!

When it comes to choosing article topics, I always try to keep the bigger picture in mind. What is going on in the world right now? What are we collectively experiencing? What trends, good or bad, have I been seeing on the internet? I kind of start from that point and then narrow it down. The goal of CAC is to help people so I approach ideas from that angle. And then sometimes I just feel like writing about skincare products because I have a Sephora addiction.

Carrie Ann: What are you hoping to give to our audience?

Ellyn: I hope to give them a greater sense of self confidence, and the knowledge that they are not alone in their struggles. We are all in it together!

Carrie Ann: What have you learned along the way?

Ellyn: I’ve learned so much! However, I think the greatest lesson I have learned is to be more honest and vulnerable in my writing. CAC is about embracing our flaws, and I hope that my writing is a reflection of that. There is no benefit to acting like you’ve got things figured out. Where’s the fun in that? I don’t trust people who claim to not have problems.

Carrie Ann: What was the most personal article you have written? Why was it important for you to share what you shared?

Ellyn: The most personal article I have written was on my experience with acne. Just about everyone has gone through a bout of acne, but it hits some of us harder than others and can be a source of low self-esteem. That’s also why I felt like it was important to share my experience with it. I never want people to feel like they’re alone! We need to normalize skin conditions and I wanted to do my part in that process. My hope is that the beauty industry eventually catches up and shows people with unretouched, real skin. I don’t want future generations of kids growing up thinking that their skin is supposed to look photoshopped.

Carrie Ann: Carrie Ann Conversations started as something I wanted to do to help people in need. As I was being challenged with my own health, I felt helpless. I went from being a very active and physical person, working intensely all day and then dancing or working out at night or doing other projects I loved, suddenly, I was in bed four days out of the week. And it was a hard adjustment. And I needed something to be creative and productive. It actually feeds my soul to create and be productive.

While in bed, I started to research for answers and to understand what was happening to my body. The Sjögren’s syndrome,and other autoimmune diseases were not as well known then, and I really had to dig for information. I found these very specific facebook groups that addressed a lot of what I was going through. One in particular helped me a lot, that was the Sjögren’s sisters group on Facebook. You have to ask permission to join because we share our real struggles with each other. I found answers the doctors couldn’t give me there, from people who actually knew what it was like. I could cry, complain, and also ask for support or advice in a way that allowed me and everyone else in the group the full freedom of expression. And that was healing.

And that is why I started Carrie Ann Conversations. In an effort to help people have a safe place to share their struggles. My goal has always been to build a community of ordinary- but also extraordinary people going through this journey of life, helping each other by way of sharing compassionately and honestly.

So, for me it was not easy to find the right people who could help me build this out and continue on the days I couldn’t. Which is a part of my life I accept and respect now. I have learned that the team is everything and you have been incredible that way.

What stands out to me is is that you have been able to combine a warmth and intelligence and added a dimension of a younger mindset, while keeping the torch going – all the while with an elegance that puts a smile in people’s hearts.

How do you approach your writing? What is your process for any young writer out there?

Ellyn: Thank you! It means a lot to hear that coming from you. When I write, I want the reader to feel like a friend is talking to them, and provide useful information at the same time. I’m figuring things out just like they are!

For young writers out there, I would say don’t be afraid to inject your own unique style and voice into your work. That’s what makes for an interesting read. Don’t try to write like anyone else, because your voice is what makes you special! This is the same advice I have to remind myself of.

Carrie Ann: When you joined CAC, I noticed you were incredibly self motivated and proactive. You continue to always be on top of things. How do you stay motivated in a world that seems to be a bit lost at the present moment?

Ellyn: I 100% go through periods of lack of motivation just like everyone else. Especially with everything going on in the world. But, I know deep down that giving up isn’t going to serve me or anyone else. Plus, I run on the anxious side so letting things slide will result in a worry spiral at 2am. I’ve found that I’m at my most energized and creative when I’m taking care of myself. If I’m not socializing, exercising, or resting enough, that is a recipe for lack of motivation. I am still working on creating a better balance for myself, but that’s why writing about wellness is so great. I am constantly writing about something that reminds me to get back on track.

Carrie Ann: We’ve been through some tough times these past few years…What are your biggest concerns about the future in general?

Ellyn: I have many. I try not to dwell on those things though, and instead focus on what I can control. I can only control my actions and what I put out into the world. It’s easy to get swept up in what’s happening right now and be in a constant state of worry or rage. I have vacillated between the two but always end up in the same place. I can only control my actions.

Carrie Ann: And what about your own personal future?

Ellyn: I think I have many of the same worries as any other 20-something. Am I doing enough? Am I on the right path? Will I ever be able to afford a house in LA?

Carrie Ann: Ellyn, in my humble opinion, you are doing your part and I know that whatever path you step on, you will bring a lot of light to it. And I’m sure you will be able to afford a house in LA! But maybe you should wait until the prices come down a bit, haha.

So, what excites you about the future? For me, it’s technology. It has grown to help make our lives simpler, which for people with disabilities is extra helpful. Apps like Instacart, Amazon, and Postmates have helped many of us survive these past few years, especially those of us who have unique immune systems and have to be extra careful.

Ellyn: I’m also excited to see where technology takes us. Especially in terms of how it can help us in clean and renewable energy. I’d love a world where we no longer need to put gas in our cars! I’m also excited to see how female leadership grows in our country. Hopefully we get a female president sooner rather than later.

Carrie Ann: Amen. Let’s talk about your self care:

What’s something you do for your mind?

Ellyn: Reading!

Carrie Ann: Your career?

Ellyn: I have read self / career development books and enjoy talking to other people about how they got to where they are. The last book I read is called “The Path Made Clear” by Oprah Winfrey. It’s a collection of quotes and passages from successful people on how they found their purpose.

Carrie Ann: Your body?

Ellyn: I like to exercise and have been working on making it more present in my life. I take different exercise classes through Classpass, and have recently got into spin! It is very difficult but I always feel so accomplished when I walk out.

Carrie Ann: Your skin?

Ellyn: I have a skincare routine that I follow and never miss a day! Here’s an article I wrote about crafting your own routine!

Carrie Ann: Your sleep?

Ellyn: I try to shut off at a decent time and have a similar routine every night. Easier said than done though!

Carrie Ann: Your spirit?

Ellyn: I like taking long walks while listening to music and find that it helps clear my mind. I usually do 3-4 miles while listening to Harry Styles’s new album on repeat.

Carrie Ann: Your heart?

Ellyn: Spending time with family and friends is really important to me!

Carrie Ann: Your hope?

Ellyn: I think that the combination of taking all of these self-care steps lifts my spirits and gives me hope.

Carrie Ann: It gives me hope to hear of other people’s hope, so thank you for sharing that. Just a few more questions…

What has surprised you in all the research you have done and how has working with CAC affected your own personal wellness?

Ellyn: I have learned that wellness is very personal and not one size fits all. It’s all about trial and error. I’ve also learned to be more open to different wellness modalities. If something works for you, it doesn’t really matter what it is or where it came from. This has definitely affected my own wellness and made me a lot more aware of how I need to take care of myself.

Carrie Ann: What do you wish for CAC in the future?

Ellyn: I hope that it continues to grow! I would love for it to expand because I believe in its mission, and that anything that helps people understand themselves and others better is worthwhile.

Carrie Ann: Final question – we have to at least do one about “Dancing with the Stars”! What has been your favorite dance on DWTS?

Ellyn: My all-time favorite was Iman & Daniella’s horror night contemporary to the “Us” theme! It was such an inventive and unique routine. I think everyone in the room was wowed. I went home after the show and watched it again because it was that good! I’m so happy Daniella was nominated for an Emmy for her choreography.

Carrie Ann: I agree, that was one of my favorites as well. And now the final question – must ask, who is your favorite judge? Lol

Ellyn: You of course!!

Carrie Ann: Thank you so much Ellyn, and thank you for all of your contributions to CAC. I look forward to all that is to come.

Stay tuned for more conversations, and check out Carrie Ann’s previous interviews here!

For more lifestyle and wellness tips, follow us on social media:

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August 3, 2022August 3, 2022

Carrie Ann’s Favorite Amazon Home Buys

I’ve had some time off so I’ve been decorating, but with this economy I don’t want to spend too much. So I’ve been shopping for things on Amazon! I get it quickly and and if I don’t like it, it’s easy to return. I’m a believer that having a beautiful home is important to your wellbeing. Your surroundings matter, and having things around you that make you happy, ground you, inspire you, or relax you is more important than you may think. It’s a form of self care that lasts longer than a relaxing bath (although that is nice too)!

WHITE CERAMIC VASES – SET OF 3

I just bought these cute little vases and they add a elegance and they soften a room. You can just take a rose from your garden or some twigs and you have instant still art. The color is a stone white so while it’s white, it also feels earthy which is helpful when we live these lives where we have no time to enjoy nature. Bring nature in.

BLOOMINGVILLE BLACK DECORATIVE BOWL

This beautiful mango wood black bowl is also something I purchased recently to add some contrast. My home has a lot of white in it, and this small bowl makes your home feel like you hired an interior decorator. Put it on a shelf as a feature, fill it with broken glass, put it in your kitchen and have your fresh fruit on display, or put it as a centerpiece on your dining room table over a cream colored table runner. It adds instant, zen elegance.

FRAMED TREE RING WALL ART

These come in matching sets so you know they will look good together. I purchased the natural wood frames and mounted these above my sofa!

MID CENTURY MODERN GEOMETRIC FRAMED WALL ART

FRAMED PASTEL GREEN ART PRINT

FRAMED CLOUD PRINT WALL ART

CLEAR STORAGE CONTAINERS

These are my favorite storage containers. I put them in deep drawers, on shelves, in my closet, everywhere! I love how they have covers (so I can even put my dog treats in them), and they are easy to wash. I use them in my fridge for fruits and they work well for just about everything.

SMALL CLEAR STORAGE CONTAINERS

These are also good. They are not as tall so they can fit in any drawer. I LOVE THESE.

BROOM & DUSTPAN SET

I just bought a new broom and dustpan and I adore them. They are so pretty it makes me want to clean all the time.

JUNIPER MIST ENERGY HEALING SMUDGE SPRAY

This energy clearing spray is wonderful. I keep it in my purse, on my desk, and all around. I love spraying things. I often will spray it in the air to clear the air and energy before I write, or sleep. This three pack has three different scents. I also make my own sometimes!

Check out our Amazon Storefront for more of Carrie Ann’s favorites!

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May 11, 2022June 2, 2022

Have You Lost Yourself to Emotional Manipulation?

What do you do when you’ve lost yourself? When you can no longer see the end of you and the beginning of someone else? When you’ve finally seen through the fog of exhaustion and turmoil and can’t recognize who you are? You know you have to break the cycle, but you have no clue where to start. It’s an incredibly scary and isolating thought, not knowing how to free yourself from the grip of someone you once thought you loved. However, there’s a path in front of you leading you out of the storm, and all you have to do is take the first step.

THE WARNING SIGNS

You know something is wrong. You don’t recognize the person you once used to be. It is painful to think that you’ve fallen into someone else’s trap. You question yourself, and that’s understandable. So how do you know with certainty that it was someone else chipping away at your sense of self all along?

You’ve lost sight of your own personal goals
You feel emotionally numb
Your partner makes you feel crazy when you try to address problems, leading you to believe the problem is your fault (otherwise known as gaslighting)
You have lost touch with friends and other loved ones
You jump to meet your partner’s needs at the expense of your own
You walk on eggshells around your partner, and do anything to keep the peace
Your partner makes you question every decision you make
You are highly controlling of every other aspect of your life (even other people), because you have zero control of your personal life
You sacrifice opportunities that would lead to your own personal or professional growth
You often feel guilty about anything you say or do
Your partner withholds affection or disappears for periods of time
Your partner uses passive aggressive tactics to retaliate against perceived slights
Your relationship progressed very quickly, and went from one extreme (such as over the top expressions of love) to the other

HOW TO HEAL

Ask for professional help

Leaving an emotionally or physically abusive relationship is hard enough, and dealing with the aftershocks can be just as difficult. These types of relationships can lead to post traumatic stress disorder (PTSD), depression, anxiety, uncertainty, and an overall sense of fear (Psych Central). A therapist or psychiatrist can guide you through the process of recovery and provide support every step of the way.

Make a plan

Having a plan in place to handle triggers and possible unsafe situations can help to boost your sense of confidence and control over your recovery. A professional can aid in setting up a concrete plan for various problems that you may face.

Utilize your support system

It’s not uncommon for emotional or narcissistic abusers to alienate you from friends and family. In order to heal, it is important to reconnect with these people and lean on them for support (Verywellmind).

Show yourself love and prioritize self-care

Self-care and self-compassion are essential components of life in general, but particularly integral to putting the pieces of your sense of self back together. Take time to do things you love, have fun, and above all, rest.

Work diligently on your self-talk – it is NOT your fault

Emotional and narcissistic abusers are known for distorting reality, gaslighting, and eroding your self-confidence. You may have gotten into a pattern of guilt and harsh self-judgment, and it’s important to take that belief system apart. Reframing your self-talk is the first step to doing so.

Learn how to trust yourself and others again

Abusers can do a number on your radar for warning signs, which can lead to distrust of others (Cleveland Clinic). It will take time, but through therapy and educating yourself on the signs of manipulation, it is possible to trust again. Not only trust in future partners, but trust in yourself.

Finding yourself again after living in a manipulated reality is difficult, but worth the journey. Reach out, because there will be someone to grab your hand. Whether you know it or not, there are people in your life who love you and are waiting in the wings. Take that first step, and they’ll be there to pick you up until you’re strong enough to do it yourself.

May 4, 2022May 4, 2022

Teamwork Makes the Dream Work: How I Changed My Health & My Life In One Year

Teamwork Makes the Dream Work: How I Changed My Life & My Health In One Year | CARRIE ANN CONVERSATIONS

In the past year, my health has become so much more stable than it has been in the past five years or more. Many people have asked me, how did I do it? Well, the truth is, I didn’t do it alone. I worked hard and gathered an incredible team to help me make the best choices, and teach me ways to take better care of my health and chronic illnesses in a holistic way. Up until that point, I had been mostly managing pain, managing symptoms, and just trying to be well enough to get to my job and be my best for everyone else who depends on me. Over the course of the break I took last year to focus on my overall wellness, I learned the great value of having a supportive team. When most of us think of wellness, we think of our doctors. And if you’re a little more forward thinking, or were not raised on Western medicine, you may have an acupuncturist, chiropractor, or a masseuse on your team. But as we’ve discussed in our previous articles, there’s also another layer – our mental wellness and focusing on our dreams.

Coaches can be a great addition to your team, and I myself work with an ADHD coach who has taught me so much about the way my brain works. And that has lessened the stress that caused my autoimmune flare ups. I can’t say that it’s going to happen for everyone, but I will say it was a missing link in my puzzle. Also, working with the incredible Dr. Amen has helped me tremendously, as he was very consistent in my life and very proactive in every decision I made. He has met with me regularly since I called him that one night while he was watching Game of Thrones, and I was unsure if I was going to make it to the next day. Then there’s the Medical Medium, Anthony William, who has been my friend but has also been helping me with his incredible advice. He showed me which recipes and protocols from his books that I should follow, and helped me to realized that it was Epstein Barr syndrome that was wreaking havoc on my system. Then I have a person who works with me on my physical activity, my trainer, Michelle Lovitt. She also helps me manage the muscle tightness that comes along with my fibromyalgia, lupus, Sjogren’s syndrome, scoliosis, and spinal stenosis.

What’s important when you’re dealing with health or mystery illness, even if it’s just getting older, is to find the answers that make sense for you and give you lasting results. I thought that if you have an autoimmune condition, you go to a rheumatologist. You do everything they say, and that’s it. Then you go to a pain doctor and do everything they say. And then you go to the orthopedic surgeon and you get their advice. The truth is, it’s a combination of both and it takes an incredible amount of energy, focus, and note taking to come back from a mystery illness. This could even be long haul COVID or whatever you want to call it. Health has a lot to do with your own energy blueprint. I think it’s fascinating to approach my own health that way. And because of that new approach, my homeostasis in a much better place now. I’m eternally grateful for that and to all the people that are a part of my team.

So if you’re struggling with chronic or mystery illnesses, I suggest gathering a team. You need the support. You need their information, you need their years of studying, so that they can help you find the answers that work specifically for you. But they also need you to be proactive. You are the leader of the team, not the doctors. My wish for everyone is to have a life that feels good, and a life that is fulfilling. If you’re in constant pain, feel incredible lethargy, can’t focus, can’t sleep, are having unexplained panic attacks, or are so overwhelmed that you can’t keep your job, it’s time to start building your wellness team.

Here’s a list of my own personal wellness team, the types of people on it, and what I go to them for:

Rheumatologist – A rheumatologist is “an internist or pediatrician who received further training in the diagnosis (detection), and treatment of diseases that affect the muscles, bones, joints, ligaments, and tendons” (rheumatology.org). My rheumatologist helps me with my autoimmune conditions and he is the one who orders the blood tests to help me diagnose what is going on.

Functional Medicine Doctor – “Functional medicine doctors use specialized training and techniques to find the root causes of complex illnesses. They may investigate multiple factors causing a condition, or they may look into multiple conditions causing one symptom” (webmd.com). My functional medicine Doctor helps me think about my body as a whole, and what could be causing some of the symptoms, like Lyme Disease and other areas that the rheumatologist doesn’t cover.

Body Workers – Bodywork is “any therapeutic or personal development technique that involves working with the human body in a form involving manipulative therapy (like massage), breathwork, or energy medicine” (wikipedia.org). If you can afford to get some body work with a massage therapist, that is helpful to keep things moving. They can help alleviate pain and keep things flowing.

Pain Management Doctor – I believe in pain management. When you are in immense pain, it is difficult to be your own health advocate. In order to manage and heal from autoimmune issues, it takes a lot of work and concentration. I work with a pain management doctor, which is a specialist that “treats patients experiencing chronic, sometimes disabling, pain” (health.usnews.com).

Psychiatrist – Psychiatry “is the branch of medicine focused on the diagnosis, treatment and prevention of mental, emotional and behavioral disorders” (psychiatry.org). I work with Dr. Daniel Amen, who has helped me immensely ( see our conversation here) by using brain imaging. Seeing what is going on with my brain helps me to understand how to approach my own mental health. We look at it as brain health, and if we make the brain healthy, the rest will follow.

ADHD Coach – I work with an ADHD coach who helps me keep my stress levels down so that I don’t overwhelm my body and cause a flare up. She helps me find solutions for some of the problems I struggle with in life. ADHD coaches “work collaboratively with their clients who have ADHD or ADHD-like symptoms to address specific needs and personal goals” (chadd.org).

Reiki Healer – I work with a lot of energy workers. For me, it helps. “Energy medicine aims to help the flow of energy and remove blocks in a similar way to acupuncture or acupressure. Reiki practitioners believe that improving the flow of energy around the body can enable relaxation, relieve pain, speed healing, and reduce other symptoms of illness” (medicalnewstoday.com). As a dancer I am tuned in to my body’s energy so these types of healers have been helpful. But it doesn’t work for everyone.

Acupuncturist – I work with an acupuncturist as well. I have used acupuncture my whole adult life to help with injuries and keep my system running well. Acupuncture is “a system of integrative medicine that involves pricking the skin or tissues with needles, used to alleviate pain and to treat various physical, mental, and emotional conditions” (Oxford Dictionary). If you don’t like needles, this may not be for you. If not, you could use acupressure as an alternative.

My friends and family – This is the support group that we all need. Having friends that will listen or understand that sometimes you need extra help is wonderful. The unconditional love of family and friends is so important. Make sure you let them know how grateful you are… and how much you appreciate them. It’s not easy for people to understand what it’s like to live with autoimmune disease or chronic illness.

Online support groups – Sometimes you just need people who understand what it’s like to have the illness or condition you have. They can help give honest feedback about medications and side effects, and how it feels emotionally to have certain conditions. I am a member of the Sjogrens Sisters group and a Lupus and Fibromyalgia group. I can discuss openly some questions I have and get responses from other people who have the same symptoms I have. I have found these groups to be very helpful. Just remember that they are not experts in the field, but they are people who live with it. So do not follow any advice unless you clear it with your own doctor as well.

It’s also important to note that finding a good doctor might take some trial and error. Be persistent. A doctor should be empathetic, a good listener, and willing to be collaborative. If you don’t feel comfortable with a doctor or feel that they are dismissing any of your symptoms, try someone else. You should not have to fight to prove to a medical professional that you are experiencing pain or discomfort. You deserve perfect wellness, and don’t settle for anything less!

February 17, 2022May 4, 2022

Fran Drescher’s 6 Simple Tips for Detoxing Your Home

Fran Drescher has a reputation for passion and commitment. She received two Emmy and two Golden Globe nominations for her portrayal as the lovable “MissFine” on CBS’s hit series,The Nanny, which she both created and executive produced. She also created, executive produced and starred in the groundbreaking TV Land sitcom,Happily Divorced, which was inspired by her real-life relationship with her gay ex-husband, Peter Marc Jacobson. Fran recently starred in the new NBC sitcom,Indebted, about a Baby Boomer couple who go broke and have to move in with their adult son and his young family. She has worked with many great directors in films such as Rob Reiner’s This is Spinal Tap, to which Fran won Esquire Magazine’s One Minute Oscar, Milos Forman’s Ragtime, and Francis Ford Coppola’s Jack. She also starred in Beautician and the Beast opposite Timothy Dalton. Her famous voice is currently featured in the top-grossing SONY animated feature franchise film,Hotel Transylvania: In her role as Eunice, the wife of Frank Stein. In 2019, Fran starred in two indie films,The Creatress and After Class. She currently serves as the president of SAG-AFTRA.

An accomplished author, Fran received the prestigious NCCS writer’s award for Cancer Schmancer, which, along with Enter Whining, were New York Times Best Sellers. She also penned the celebrated children’s book, Being Wendy. Furthermore, Fran made her Broadway debut as “Madame” in Rodgers +Hammerstein’s Tony-Award winning Cinderella. Fran is a 20+-year cancer survivor and founder of the Cancer Schmancer Movement; dedicated to educating, motivating, and activating patients into medical consumers by connecting lifestyle to disease with her Master Class Health Summit and teen-targeted education video, Be The Change, starring Jamie Foxx.

This article is an excerpt from my Feb. 10th, 2022 Instagram Live conversation with Fran Drescher. The interview has been edited for clarity and format. To watch the full video, click here.

The home is a sanctuary, a place where we feel safe and at peace. Many of us focus solely on the look of our homes, tailoring them to reflect our personalities and energies. It’s helpful to have our living spaces project exactly how we want to feel inside them, but there’s a component missing to that equation. As important as it is to carefully construct a comfortable space, it is equally important to be mindful of the products we use in our homes. Some chemicals found in everyday products can be harmful to us and exacerbate or cause health issues. This is completely in opposition to the idea of creating a safe, peaceful environment to live in. So, how do we know which products are harmful? How can we start becoming more mindful about the products we use? I caught up with self-taught expert and all around wonderful human, Fran Drescher, to give you the answers. Fran is a cancer survivor and has made it her personal mission to not only advocate for safer products, but teach people how they can lead a more natural life. Fran is the definition of walking the walk, and I’m so grateful to her for sharing these tips.

The products mentioned in this article are suggestions from the Carrie Ann Conversations team based on Fran’s advice.

Switch to aluminum free deodorant and limit use of aluminum foil

“It should not have aluminum in it. I have found that people with brain diseases like Alzheimer’s have tremendous amounts of aluminum in their body. I actually don’t use aluminum foil to cook anymore, because it gives off noxious fumes that are not healthy. You have to line it with parchment paper if you need to use it, but I don’t. I grew up with my dad barbecuing and wrapping up big potatoes and corn on the cob in foil. But he has Parkinson’s, and a lot of his friends have dementia. And that’s actually not normal. It’s not something that comes with age, it comes with an environmental exposure”.

Turn off your WiFi and electronics periodically

“I installed as an on off switch next to my bed. The last thing I do is turn off the WiFi. I can sleep all night without those electromagnetic fields buzzing around my head and discombobulating my natural energy field, which is in perfect harmony with the earth’s energy fields”.

Buy organic

“The food in my house is always organic. I realize that organic can be more expensive, though it’s readily available at Costco or Walmart. But I would rather have an organic chicken once a week and eat vegetarian, stuff like rice and beans, the rest of the week”.

Find non-toxic candles or use essential oil diffusers

“Don’t use anything that has long lasting smells. I see these commercials. I don’t want to name names but they show people spraying the carpet and spraying the couches right next to the family dog. They’re saying this cleans the air and clears the air. That’s BS. It’s full of phthalates, which mask the air. The more you expose yourself to products that have smells to them, the more you’re asking for a lot of problems including bladder cancer. When I’m in an Uber or something and they’ve got that pine thing hanging from the rearview mirror, I ask them to put it in the glove compartment. I can’t even smell it. It’s so horrible. Once you detach yourself, you won’t be able to use things like that, or candles. Or plugin room deodorizers, or sprays for your furniture. You won’t be able to put those things in your laundry that are supposed to make it smell like springtime. It’s all it’s all carcinogens and toxins. It’s eroding your immune system, and aiding and abetting in your getting ill”.

Make your own natural cleaning solution

“We refill plastic bottles that were once filled with Seven Generation – which is eco-friendly – with white vinegar and peppermint essential oil. Peppermint oil is antibacterial. You can also use alcohol with peppermint essential oil. Or do lemon and water. Tea tree oil is good too; it’s anti-bacterial. And baking soda. You can use it for scrubbing if you mix it with a little bit of water and lemon juice. And it’s so much cheaper, that way you can make up for paying a little extra for organic food. You can reduce your expenses by not buying all of this stuff”.

Switch to a natural, non-toxic toothpaste

“If you’re still using a toothpaste that says on the back “do not swallow”, or “call poison control”, you’ve got to walk away from that toothpaste. How counterintuitive is it that I’m brushing my teeth every day, and they’re saying that it has chemicals in it that are toxic? I use a toothpaste that actually has prebiotics in it to help support the microbiome in my mouth. We have to start thinking about that and realizing that the mouth is connected to the whole body. It’s not a separate anomaly. The mouth is the beginning of your digestive system and the gateway to disease”.

Click here for Fran’s favorite toothpaste. You can use code CS2020 for 10% off!

As you can see, Fran has so much knowledge from personal experience and the extensive research she’s done. She is such a bright light in this world and is working to change the way we approach health and wellness. If you would like to take a deeper dive into detoxing your home or learn about the Cancer Schmancer movement, please visit her website! Be kind and stay well.

For more information on Fran Drescher and her work, visit the links below:

Cancer Schmancer Movement

Her book, Cancer Schmancer

Her Instagram, @officalfrandrescher

February 16, 2022May 4, 2022

What’s the Deal with Intermittent Fasting? Uncovering the Mystery with Personal Trainer Michelle Lovitt

Michelle is the author of Exercise For Your Muscle Type: the Smart Way to Get Fit and creator of Prevention Magazine’s ULTIMATE FLAT BELLY DVD series. She currently runs Lovitfitness, a Beverly Hills based training company that is known for getting clients in remarkable shape. Her background in Exercise Physiology is why her methodology and results reside in heart rate based training. Michelle’s signature training method, Train Smarter Not Harder, gives her clients educational tools that help them understand their bodies, lose body fat, get stronger, stay motivated and enjoy a better quality of life. She has a loyal following and a reputation for getting her clients in remarkable shape.

What is intermittent fasting? Is it safe to do, or another dangerous diet fad? It’s become such a hot topic over the last few years, and the word fasting can intimidate a lot of people. But what does fasting actually mean in this context? As it turns out there are a lot of misconceptions about intermittent fasting and its intensity. I asked my friend and personal trainer Michelle Lovitt for all of the answers, and she delivered! Get the details on intermittent fasting and how to make it work for you and your lifestyle in our conversation below. And of course, please consult your doctor before making changes to your diet or fitness routine.

This is an excerpt from my Instagram Live conversation with Michelle Lovitt on Feb. 3, 2022. It has been edited for length and clarity. For our full conversation, click here.

Carrie Ann: Joining me today is someone who knows a lot about fitness. She’s incredible. She’s a personal trainer to stars like Courtney Cox, Alicia Vikander, Amber Valletta, plus many more. And I’m going to include me in that list, even though I don’t really think of myself as a star. She’s also a nutrition coach, an author, and basically a physical health guru. She is amazing. Okay, Michelle, I’m going to ask you this right off the bat. It’s a hot topic, people are wanting to know about it. What is intermittent fasting and does it work?

Michelle Lovitt: Intermittent fasting has been around forever. It’s what our ancestors used to do when they were out chasing down buffalo and bears. It is basically timed eating, rather than eating throughout the day, having a set time that you eat. Whether it’s 7 to 7, 10 to 6, there are different fasting levels. But fasting is so important and so good for your body because it actually reduces cortisol levels, which is the stress hormone in your body. Because it’s not being fed constant fuel, whether it be carbohydrates, protein, or fat, it’s actually utilizing stored body fat through these random crazy processes. You know me and my big words – gluconeogenesis. This process is breaking down body fat and little amino acids from protein for energy sources. It actually helps clear brain fog, and helps us lose body fat more efficiently, more effectively. There are different apps that keep you timely with it, so that when that buzzer goes off, you know your eating is done until the next period or the next day. So it really helps keep you accountable. And it always reminds you to drink water, which is a huge, huge thing as well. So intermittent fasting and hydration go a long way and they go together, hand in hand.

Carrie Ann: Oh, I love that. You know, I never even thought about intermittent fasting and then making sure that you’re getting enough hydration along the way. And I just want to ask you – can you work out when you’re fasting?

Michelle Lovitt: What you don’t want to do is do like a high intensity interval training type of workout. Because when you are in a fasted state your body is basically out of glucose. Your body can store two and a half hours’ worth of energy coming from glucose, which is called glycogen – that’s what your muscles hold onto. So once that glycogen is gone, your body will go into body fat and muscle tissue. So if you are doing high intensity interval training, or really hard workouts, your body doesn’t have the fuel from sugar, so it’s going to go into breaking down muscle tissue. So if you want to build those big, big, strong muscles, you’re not going to be able to do that. But if you want to lose body fat, you can do more of an aerobic, slower intensity type of workout and get amazing results with that.

Carrie Ann: Oh, that’s amazing.

Michelle Lovitt: You don’t have to get out of breath either, so you can actually talk to your friends. So it’s good.

Carrie Ann: So how long is the time period, I just want to make sure everybody understands what intermittent fasting is. How long of a time period is recommended if you’re going to do it?

Michelle Lovitt: Well, it depends on what you’re looking for. But some people can go with a 20 hour fast and only a 4 hour eating period, which is, it’s insane. It’s crazy for a lot of people. But that works for some people. What I have found in working with my clients, and seeing and reading different researchers’ reports, is that 18 / 6 is usually something that’s doable for people. Or 16 / 8. So if you go 16 hours without eating, and you eat for 8 hours, that’s basically eating from 10 o’clock in the morning until 6 o’clock in the afternoon. And I don’t mean eating, like, oh my god, I only get eight hours to eat, so I’m gonna eat everything. Make healthy choices, eat a lot of fruits and vegetables, and hydrate. That also helps with the feelings of being hungry and all of that. It’s a quick way to lose body fat, and maintain muscle mass. And it’s not hard to do. Mentally it is, until you’ve done it for a couple of days. And then you’re like, oh, it’s not that bad. I actually feel better. I’m actually thinking clearer. I think everybody should give it a go, give it a try once and see if you like it.

Carrie Ann: You know, I’ve been doing it, and I like it. It’s made a big difference. It was kind of scary when you said 18 / 6. Because I’m like, what does that mean? It sounds very intimidating. But when you start to think about it, or 16 / 8, I actually like that version better, then you can eat during normal hours. And it’s not that intimidating. I think it’s just a scary idea, the word fasting makes it sound intimidating. But it sounds like a great way and it’s been working.

Michelle: My sister tried it, and I gave her an app to follow. And she was like when the app binged I knew I couldn’t have food anymore, but I would get up and still go look in the refrigerator. She said the only difference is that when she opened the refrigerator, she knew she couldn’t take anything out of it. Whereas before it was just mindless, you just take something out and eat it. And your body doesn’t need that many calories, especially if you’re not getting out and being active.

So what do you think? Is intermittent fasting for you? Leave a comment below if you learned something new or want more videos and articles with Michelle! You can view our full conversation on my Instagram pages, @carrieanninaba @carrieannconversations for more on all things fitness and even a live demonstration of some core strengthening moves. Be kind and stay well!

For more information on Michelle and her training techniques, follow the links below:

Instagram Accounts:

February 16, 2022May 4, 2022

How to Begin Working Out – A Conversation with Personal Trainer Michelle Lovitt

This is an excerpt of my Instagram Live conversation from Feb. 3, 2022 with Michelle Lovitt. It has been edited for length and clarity. For our full conversation, click here.

Starting your physical health journey can be daunting, especially when the fitness industry seems to encourage intense workouts that are not realistic for the beginner. Even for the advanced person, the industry can elicit a cycle of guilt for not doing enough or not pushing past your limits. In this conversation with my personal trainer, Michelle Lovitt, we discuss the right way to start exercising and how to set expectations. We also talk about how Michelle and I worked together to create a fitness routine that helped me transform my body without triggering flare ups of my autoimmune conditions. She has such a wealth of knowledge and I’m so excited to share this conversation with you!

Carrie Ann: So I just want to start talking about your philosophy and your background. You were the first ever female strength and conditioning coach at three different universities – Fresno State, Notre Dame, and USC. So that’s big guns, my friend. How has that shaped your philosophy on fitness and how you train clients today?

Michelle Lovitt: It’s interesting because when I started at 22 – which is kind of scary thing to say that I started in that business 30 years ago – what I knew then to what I know now, there’s such a huge difference. Sports science and nutrition evolve every day. And that’s why I love what I do so much, because it’s always a continual learning process. And hopefully everyone in my field continues with the learning process as well, because no one knows everything about everything. So it’s always fun to learn from other people.

But what I’ve learned working with athletes – and then working with people who have had hip surgery, or somebody that is wanting to get in shape for the first time in their life, they’re going through menopause, they’re 40 and they’ve never done anything – those challenges and educating people have become my passion in life rather than just getting someone to run 100 meters fast. I appreciate the speed. I appreciate athleticism, but for me, it’s all about education and really teaching people that fitness and nutrition are doable. Even if you do it for 3 minutes a day, or you read about different things. Just keep yourself informed on what things could be good for your body, because you’re one person, you’re not like everyone else. And I think that’s really important for people to understand that when they look at those 22 or 52 year old fitness models on magazines, that they’re one person, you’re another person, and you have to work with what you have. And don’t be intimidated by that.

Carrie Ann: We have a question from a viewer – “I’m 62, how can I start working out?”

Michelle Lovitt: Oh, my gosh, I work with 85 year old’s that have never worked out in their life! And they are so fit and so happy because they never thought they could. Their doctor suggested it to them and then they’re like, “oh, maybe I should, what does that mean?”. And I’ve learned more from them then they’ve probably learned from me because they’re the most interesting people I work with. Because of the history and the knowledge base that they have acquired over the years. But 62, come on, 82, 92, and 102. I encourage everyone to work out.

Carrie Ann: Speaking of 62, I’m 54. And when you started working out with me, that was about just a few years ago that we started working out together, I was in a state of really being unable to do anything. I had been in chronic pain, and the pain was pretty much unbearable at the time. I have autoimmune conditions, which meant I was susceptible to flare ups. And every time I would start a workout routine, I would fall back into not being able to work out because I would hurt myself. And then we started working out together. In the beginning we would work out, and then we had to adjust. And adjust again. And after a while we found our way. There’s a lot of people in the 50s out there. So how is working out with someone like me different than working out with an athlete?

Michelle Lovitt: Oh my gosh, they’re similar and they’re very different. Because training an athlete is like fine tuning a Ferrari. But you were an athlete your whole life because you were a dancer. The trick with you versus working with somebody who is coming from a completely non-compromised state, it’s not that I can’t push them a little bit and know that they’re going to be sore, but I can’t cause a flare that sets that person back for three or four days. That’s the difference. I know that muscle soreness, when somebody who is healthy and doesn’t have any autoimmune issues, is okay. What we discovered together is that your soreness was different. Because if we pushed you past a certain level, you would have a flare in one of your joints. You had an injury in your right trap and your right shoulder from when you were dancing that would always cause a flare, and because of that we had to watch everything so closely. And then because you are a dancer and the moves are so beautiful, that was also tough for me at first because I would watch them go “oh, that’s a beautiful squat, that’s a beautiful shoulder fly”. And then go “wait a minute, that’s really going to hurt her because she’s extending her shoulder right out of the joint”. So making modifications with you was a constant, day to day thing. And just really understanding that some things that would cause an issue with you may not cause an issue with somebody else. I went in with kid gloves so we could figure it out, and it took a little while to do it. But we did find out that your body was born to move, it loves to move.

Carrie Ann: My body does love to move. But you know, I really do believe that everyone’s body loves to move but some of us are struggling, right? And then what happens is we get in these places where we’re afraid. We’ve been trained to think, either by society, by our parents, or the voices in our own head that we can’t move. And then we kind of get stuck in this place where we’re frozen and we can’t get started. So I want to ask about motivation. There’s just so many reasons why you could lack motivation. So, for people who are unsure how to get started, what would you say to them?

Michelle Lovitt: Well, the first thing is that you’re right, everybody can move. I think a lot of people have been taught that if you move – I’m going to refer to women in general – you’re going to get bulky, you’re going to get big muscles, you’re not going to be attractive, you’re going to be this, you’re going to be that. Women can’t develop muscle like men, they just can’t. They can get strong and beautiful and lean, but they will never get big and bulky. So get that out of your head to begin with. And then, thinking about the benefits of exercise, if feels good just putting on your shoes and going “okay, I’m going to get out and maybe I’ll walk to the end of the driveway and back because there’s a blizzard on the East Coast. And that’s as far as I can go today”. But you did it. So that’s a huge accomplishment because you did move your body. It’s not about the quantity of exercise, it’s about the quality of exercise. And really understanding how you should start and where you should start is key. That could be just starting with little movements like pulling in your core, for example. Little things make a big difference.

Carrie Ann: This is what was so shocking and so different about you and your approach, and what has helped me so much is that you were open to going slowly. You know, most trainers say “no pain, no gain”, right? But what I’ve learned is these intense mantras can be unhealthy. You have to listen to your body, you have to honor where you are. And yes, there’s a little bit of pushing past your finish line, but that’s for growth, and not to the point where you hurt yourself. And you’ve been so great at helping me understand that. And I thought that was so impressive, it’s really helped me get back to my own physical fitness.

Michelle Lovitt: The one thing that people need to really think about is that this is the only thing that you have going through this earth. You have your body and that’s it. So take care of it and don’t do bad things. I believe everything in moderation and being kind to yourself, and not berating yourself for doing these things that the fitness industry puts out there. Like you need to work out for 60 minutes at 70% or 300%. I think that’s hard to understand. Because this is what I’m supposed to do, this is what they say, I read this magazine. And there’s so much misinformation out there that I think it’s about doing your homework and figuring out what works best for you, not everyone else.

I truly believe that if you’re just starting a fitness program, buy a heart rate monitor. It doesn’t have to be expensive. It can be $20 at Walmart, Kmart, Amazon, any of those. Wear it and see what your heart does. When you start to walk, if your heart rate shoots straight up and stays elevated for a while, then you don’t want to go a long period of time. You want to do a couple minutes a day and add on. As your heart gets stronger, it doesn’t shoot up as fast. So just knowing what you’re doing for a workout and having a map. You wouldn’t drive to your friend’s house in the suburbs that you’ve never been to with a blindfold on. And that’s what it’s like without knowing what you’re doing for exercise and knowing truly what it means to burn 200 calories when you’re walking on a treadmill. That gives you meaning to your workouts. I think that having something to quantify what you’re doing is everything.

Carrie Ann: That’s huge. You know, in the original episode of Carrie Ann Conversations, we spoke to Dr. Amen, who’s a psychiatrist and brain expert. And he talked about how psychiatrists do a lot of work without actually seeing the brain. So kind of like what you’re saying is a lot of trainers just start training you without heart rate monitors. And they don’t even know what your level of where you’re actually burning fat is. For a beginner, if they buy a heart rate monitor, what range should they try to get into where they’re burning fat?

Michelle Lovitt: You know, it’s tricky because it’s age dependent. But for women to find out what their maximum heart rate is, or find the zone that they should be in, there’s a simple equation. 220 minus your age and then take 50% or 75% of that number. And that’s how high you should get your heart rate. And I’m being very simplistic what that.

Carrie Ann: Can you repeat that?

Michelle Lovitt: Take the number 220, subtract your age from it, and half of that number would be close to where you want to be. But you know, the best check of your heart rate is if you can carry on a conversation.

Carrie Ann: And that means you’re still in a good, safe heart rate.

Michelle Lovitt: If you’re out of breath, you’re working too hard.

Carrie Ann: That’s helpful. We’re all talking to ourselves during the pandemic. So just keep talking to yourself and when you can’t talk to yourself anymore, you’re gone too far past your heartrate.

Michelle Lovitt: I think the funniest thing with some of my clients is that they say getting in shape with Michelle is hysterical, because you just go in there and talk, you’re working out, you don’t even know you’re doing, and then you leave and all of a sudden two weeks later you’re fit.

To view our full conversation, head over to my Instagram pages @carrieanninaba @carrieannconversations! Michelle has so much information on all things fitness and our live conversation was filled with helpful information. Leave a comment below if you learned something new or want to hear more from Michelle! Be kind and stay well.

For more information on Michelle and her training techniques, follow the links below:

michellelovitt.com

Instagram Accounts:

@mllovitt

@lovitfitness

Her book – Exercise Your Muscle Type