Resilient Health with Coach Fred

Dennis Fredrickson - Coach Fred's mission is: “To Inspire and Guide Educators in restoring a Resilient, Healthful and Abundant Life for Themselves and Their Families.” Through his personal experiences, real-life strategies and resources, Coach Fred will help you to gain back your fire and love of the Education profession. Coach Fred aims to empower educators to prioritize their health and wellness, providing resources and support for a balanced, fulfilling life. Through community and expert guidance, we all can cultivate resilience, improve their mental and physical health, and enhance their overall well-being.

Episode #14 Debunking Nutrition Myths with Real Strategies ! 05/19/2024

Where I am at today in my Health Journey! 04/30/2024

Navigating your Day-to-Day Progress in Your Health Journey 04/22/2024

Strategies for your Successful Health Transformation 04/16/2024

Creating YOUR Wellness Plan 04/08/2024

Getting Started with Your Nutrition - Paleo - Keto - Intermittent Fasting 04/01/2024

Getting Started with Your Nutrition - Paleo - Keto - Intermittent Fasting Again… thanks for being here today! First off… My family and I are just finishing a week of Spring Break… over those 9 days off -- we had a couple of great road trips to see family - have a ton of fun adventures -- and cover a bunch of miles. In fact, we have only been at our home base for two of those 9 days. That is the excuse -- or reason that I have not posted much on social media or on my podcast. I WILL be back on schedule for my Monday podcasts… and… I will be adding podcasts during the week. Short, daily messages -- my lunch walk n’talk videos from McCall -- and a 5 minute-ish video every Wednesday -- My Wednesday Wellness Walk message from our evening walks around our home. That’s my plan… and my commitment to you all!! ________________________________________________________________________________ All right!.... In the last episode, I detailed what a basic start-up plan for fitness and exercise could look like for your Health & Wellness journey. In today’s show, I want to add some details and ideas that are geared to assist you as you build your own food and nutrition program on your wellness journey. That will be our focus today As a teacher - and your biggest cheerleader - I want to TEACH you real strategies… without having to sift through the volume of false promises… BS programs - pills and potions. I promise to save you money -- and more importantly -- from wasting your valuable time as you move into great health and wellness. But it starts with you… with your desire to change… to move towards a healthy and energetic life. My mission is to help… but I can’t drag you to start with MAGIC strategies or even my own success story. It takes a commitment from you to start… It’s not going to be easy! BUT with your commitment -- YOUR standards (those I WILL statements) -- YOUR goals -- and my support -- We can do this! /episode/index/show/32d9a2ca-f0e0-4dca-987e-af842c839216/id/30624423

All about Fitness! 03/20/2024

Time to Roll! Begin Your Health Journey 03/11/2024

Goals and Standards in Starting Your Health Journey 03/04/2024

Goals and Standards in Starting Your Health Journey Before I begin a discussion on nutrition… I really want to speak with you - heart to heart. Remember where I was at - just a couple of years ago… between a health scare and alcoholism… I had really hit bottom. Unless I started changing my life and health decisions - at the least, my lifestyle would be pretty crappy - at the most… my family was at risk - my very life was at risk. I say in every episode - that I hope that you are not at the depth of issues that I was at… but the encouragement from me is that you can work your way out of any health issue… health situation. But it starts with you… with your desire to change… to move towards a healthy and energetic life. My mission is to help… but I can’t drag you to start with MAGIC strategies or even my own success story. It takes a commitment from you to start… start that one thing… exercise - nutrition - whatever that starting point is for you. You may not want to hear this… but it is not going to be easy. Change never is. It will mean that you may be uncomfortable as you begin this journey. But over time - this processes becomes a routine that allows you to feel better about yourself and generates the motivation to stick with it. Even right now… for me, there are mornings where I really have to kick myself in the butt to work out. Or the weather is crappy, and I think that I deserve to skip a workout. What gets me going is the goals that I have centered on my continued life improvements. Goals are an absolute must. “I will lose X amount of pounds or inches” in the next 30 days is a great goal. I will run a 5 K race in May is a great goal… I will drop 2 pant sizes in 60 days is another great goal. Goals are usually future based… with a specific result in a specific timeframe. While you certainly should have YOUR health goals… I believe that Goals are tougher to accomplish without established standards in our life that we must follow - every day - in our life journey. Think of these standards as “I will” statements. For me, “I will start my day at 4:30 am”. “I will work out every day at 5 am”. “I will walk outside for 30 minutes during lunch breaks during the school week”. “I will cut out sugar”. “I will eat real, wholesome food”. “I will have a 45 + minute, outside workout every day”. “I will be in bed by 9:30 pm every night”. Again, these are some of my standards. I would encourage you - to establish standards - YOUR personal standards centered on your journey to better health. Please dedicate a few minutes to create a couple of “I will” statements that will drive you towards change. Write those down… review them daily… heck, post them somewhere where you will see them every morning… every night. Trust me - Goals are really nothing without established standards in your life. Changing life habits is not easy. We all tend to procrastinate - waiting until the time is just right… the weather is better… when I feel physically ready… when I find that perfect program or mentor. In my experience… there is seldom a perfect scenario to start anything new. Those “I will” statements will keep you going past the obstacles in your journey… past the pain… the discomfort… the inconvenience. Just focus on one day at a time. Have a win every day. As much as I would love to tell you that you will see immediate results in the mirror or on the scale… That just isn’t reality. What is reality is that having a win every day… focusing on one day at a time is what it takes to affect real change. All of your commitment and work WILL be visible over time. That’s why I will tell you another strategy… On day one, weigh yourself - take the obligatory “Before” photo… Then… hide the scale!! What?? Yes, hide the scale. Weigh yourself once a week… on the same day… at the same time. Progress takes time and this eliminates getting freaked from not seeing immediate, daily results. After all… change will take time… but it will come!! It’s those daily victories… wins… that add up to weekly and monthly results that you are seeking. I promised that in this episode, I would touch on nutrition. As far as plans go… there are a ton of options. First - My recommendation is to follow those basic guidelines that I mentioned… Fill up on , nutrient-dense foods, and find what works best for you and for where you are at in your health journey. Thank you for being here! Until next time… please know… I am here for you - and I believe in you!! /episode/index/show/32d9a2ca-f0e0-4dca-987e-af842c839216/id/30213258

Beginning Your Health Journey 02/26/2024

Beginning Your Health Journey We find ourselves fired up to make changes - or even just getting started on making a shift in our health… in our wellness journey. AND… It can be overwhelming - and even paralyzing to figure out how and what to do just to get started. How to find the time to exercise, what activities to do, … what to eat - what not to eat… on and on… It’s almost like trying to find that perfect lesson plan to engage our students in an active learning activity. How much time do we spend on Google… on TeachersPayTeachers… or A-I …. All to find the absolute best way for our students to learn. Sifting through tons of plans, projects, activities… some of which look great in the description… and are incomplete - or just crap - after you download or purchase the resource. So frustrating to spend the time and money in order to weed through the volume of materials to find that one - valuable lesson for our kiddos. Worth it ?? Absolutely. Efficient or frustrating?? Perhaps It is no different in starting and moving forward in our health journey… And… why my mission is to empower you.... by providing my personal strategies and resources and support for a balanced, fulfilling life. I cannot tell you how much I appreciate you following my show - and for being here today. In my previous episodes I took a very deep and real dive into my various health struggles that jeopardized my health, my family and - even - my life. Again, I hope that none of you have, or will find yourself in the same shape that I was in. I want to encourage you… if you are experiencing even a small degree of struggle in your life I believe - I KNOW - that you can find hope in the midst of struggle and I KNOW that you can dig your way out. I hope that my story - and my continued health journey can give you that belief - That YOU CAN GET STARTED on YOUR path forward in improving YOUR health and wellness. Today I want to share with you several strategies - a start up plan - a map - for your journey. Like any map or plan, we start where we are - with a destination in mind. Determining the destination would be a health goal… but how we arrive at our destination is determined by you… not by following a pre-set plan. /episode/index/show/32d9a2ca-f0e0-4dca-987e-af842c839216/id/30102873

Getting Started on Your Health Journey with the 3 S's 02/19/2024

Getting Started on Your Health Journey with the 3 S's Hey there… welcome to episode #4. I cannot tell you how much I appreciate you following my show. In episode 3, I took a very deep and real dive into a very personal struggle of mine that jeopardized my family, my health and my life. Again, I hope that none of you have, or will find yourself in the pit that I dug for myself. But if you are experiencing even a small degree of struggle in your life I believe that you can find hope in the midst of it and to realize that you can dig your way out. That is how I landed on the theme of my show - Resilient Health - because of the transitions that I went through over the last few years. Resilience as “the capacity to withstand or to recover quickly from difficulties” - This capacity - to bounce back… to rebound and to move forward is what I discovered in my health journey. In the previous show I addressed my alcohol addiction and how I felt that this needed to be my first “Pillar” in building back my overall health. I think that it is important for you to know some of the details on how I was able to start a sober lifestyle and how I maintain it today. Because of the long-term nature and affects that booze had on me and my family - I quit cold-turkey. Even though I checked out AA and other programs, I was not drawn to those as a way - for me - to move forward. I think that programs like that absolutely serve a great purpose, I believed that I had the support and purpose to quit on my own. Candidly, I have an issue with the idea that you are always an alcoholic. I understand why the “Hi - I’m Dennis - and I am an alcoholic” is somewhat accurate, but I feel that I know that I can not drink and I have a deep investment and commitment to stay sober. I also have strategies that I have used, and some that I continue to use to remain sober. From the start, I knew that booze was the way that I numbed myself at night in order to get sleep. When I cut booze out, I utilized OTC sleep meds, melatonin etc to help me wind down at night. But - What really worked well for me was the anti-anxiety prescription that my healthcare provider prescribed. He started me on two tablets - taken about an hour before bed-time. This really helped me transition to a more natural sleep cycle and to eliminate the OTC meds and supplements. Over a few weeks, that dose was lowered to 1 ½ tablets… several weeks later down to one tablet. Eventually - 3 or 4 months later - the dose was reduced to ½ tablet… I was probably taking the ½ tablet dose for another 6 months. I have not taken this medication since the summer of 2022. I wanted to share this with you to show you how - what was an intentional and immediate commitment to be sober - still had to have long term strategies to keep me on track. I suppose it is accurate that I was somewhat reliant on the prescription for sleep - but it provided a more healthful substitute to booze… for sure! Another substitute for my night-time habit of drinking was sugar!! I found that having chocolate around bed-time gave me a dopamine (feel good chemical) bump and really replaced the feeling that I got from drinking. I know it is counter intuitive to eat sugar before bedtime, but it shows the value of a “healthier” alternative in the move to improve overall health. For instance - a shot (1.5 ounces) of Vodka has about 100 calories. Chocolate chips - my go to - have about 100 calories per 2 tablespoons. Since I probably drank a minimum of 6 shots a night that amounted to 600 calories… minimum! The chocolate chips actually made sense… crazy as it sounds - they were a much better substitute!! Even if I pigged out on the chocolate chips, I was way ahead on calories. Today I still indulge at night… but my go to is Lilly brand - low sugar version with 50 calories in 2 tablespoons - which to me, qualifies as pigging out on chocolate chips! Just being real… I am working to get rid of this habit now. My plan is to find an even healthier substitute. All of this - commitment and a plan for change - is a key strategy that can help you too!! It can seem nearly impossible to make changes in our wellness journey. Especially if we look at needing to change everything at once. You may find that this is what you are looking at to start your health journey: Changing what I eat, when I eat, how much I eat… or - what supplements to take, what do I need, how much, how frequently, brand name, … or what is my morning routine - meditate, exercise, cold shower, take care of the family, take care of me, get to work… or my night time routine - stop eating time, no screen time, bed time… or…my activity or exercise plan - at home, at a gym, free weights, machines, body weight, walk, run, treadmill, outside, inside, yoga, pilates. Or… we start looking at all of the “Programs and Guru’s” Lose weight with: Weight Watchers, Noom, Nutri System, Jenny, Hello-Fresh, or Get fit with programs like Beach Body, Daily Burn, Peloton, Les Mills, Fit Fusion… then consider eating plans like Paleo, Carnivore, Vegan, Zone, Mediterranean, Intermittent Fasting, Keto, Ozempic HOLY CRAP - No wonder we tend to not get started. This is why I often say that we cannot rely on MAGIC - Magic… Potions, pills, powders, programs, promises - as we make a commitment to our personal health and wellness journey. My thought is that all of those magic products and programs may have value for health, but it is super tough to sift through the volume of sales pitches, testimonials and over promised results… with a hope to find what may work for you. Instead, my recommendation is MAGIC as in ,,, Make a Good Intentional Change - For you. Start with ONE change… one area of focus. This helps you to create changes specific to the needs in your life… in your health. As time moves forward, YOU can add new areas to tweak or to change that align with YOUR, personal, health goals. As in my story - especially the 60-day transition in August - September of 2022 - My first area of focus was freedom from alcohol dependency… It was only then that I could begin to address nutrition and exercise. BUT… I really jumped on a variety of strategies in each area in order to meet my weightloss goal. The huge advantage I had was that I was working with a company to acquire my Health & Wellness Certification. This Paleo centered nutrition plan was something that I was very familiar with and was utilizing prior to August. I was already experiencing good results and felt like the ONE Change I needed to focus on, was in the area of exercise fitness. That was my ONE THING. Another advantage that I had, was that - as a teacher - I was on summer break in August. Because of this, I was able to commit to a very active exercise schedule. Each day - I did two, 45 minute sessions on a stationary bike with a progressive hill climb program that was moderate to difficult. The only variation to this schedule was that I tried to substitute - every other day - one session on the bike with at least a 45 minute hike from our home. But… without fail, two 45+ minute aerobic workouts every day. Again… my ONE Thing. Please - I have mentioned that this is not a recommended protocol or routine… it helped me realize my 60 day goal and should not be your starting point! My advice for starting any part of your own health journey - Is to consider these three things. Is it Simple - Is it Sensible - Is it Sustainable - Let’s look at these 3 S’s as they apply to my 60 day exercise fitness program. Is it Simple?: Yes… very! I had a Lifecycle, programmable stationary bike at our home and set it up in our shop area and I had a TV to keep my mind off of the 45 min… I had years of time on the bike and actually looked forward to using it! Is it Sensible?: It made very good sense to use the equipment that I had and was a much better alternative to trying to fit in 90 minutes of walking… jogging, was not an option!! I just did not have the body type to consider that. So, it was easy on my joints and time effective to use the bike. Is it Sustainable?: Unless I substituted a hike as a session, I biked every day that we were at our home. If I had multiple days of biking, it could be a literal pain in the butt! However, I feel that having the bike and a place to work out… made it very simple to workout every day. There were a few days when we were camping or away from home… on these days, I did not bike - but did two sessions of hiking and/or walking. Even today, I have 45 minute sessions every other morning alternating with strength training… It just fits my schedule better and provides the aerobic workout that I want and need. SIDE NOTE: And… every day I walk. You may have seen my Wednesday Wellness Walk to talk about a subject that is on my heart. BUT… Every day I have a 45 + minute walk outside (w/75 Hard) either in McCall or near our home in Riggins. I am also going to start a Lunch Break walk while at school… I am hoping to get between 30 and 40 minutes outside time to add to my afternoon session. I will talk more about the benefits of walking as a health and fitness strategy in later episodes. As you can tell, my exercise plan was designed around my goal in the 60-day journey. Any obstacles of sustainability, simplicity, or sensibility were considered before I even began in August. I am a planner and wanted this to be effective, thought out and long-term. I had to consider ways to alter my workouts due to travel (hiking) and keep an eye to my weight loss goal and physical improvements for my motivation. What is YOUR #1 thing to start in YOUR wellness Journey?? Please ask yourself: Is it: Simple, Sensible & Sustainable ?? As an example on Nutrition as a #1 focus: You may be considering cutting or minimizing processed sugar in your diet. I mentioned this in last Wednesday’s Wellness Walk video. I will certainly be addressing specific strategies on nutrition in future podcasts… And likely significant time on the pitfalls of processed sugar - So, it would be one of my top recommendations for folks seeking a change in their health and wellness. One way to make a huge dent in sugar consumption is to get rid of sugared drinks. As an example, if you drank only 2, 20 ounce bottles of Coke per day and you cut these from your plan. Let’s look at this focus through the lens of the Three S’s Is it Simple? - Those 2 bottles of sugared soda would have 240 calories and 65 grams of sugar… each - That is 16 teaspoons of sugar… each! Is it a simple fix? Can you just stop? Is it Sensible? - If not, does it make sense to cut out one bottle, with a goal to cut 2?? Is it a concern with needing the bump from sugar? Caffeine?? Both??? @ 240 calories, you could substitute 2 apples or 3 oranges for less than the calories from one drink. What are the health effects of processed sugar? Diabetes, weight gain, inflammation, etc. does it make sense to minimize sugar?? Is it Sustainable? - Would you need a substitute for the caffeine? Or for the Buzz?? Is a sugar free version an option?? Iced coffee or tea?? Even with 2 or 3 teaspoons of added sugar, it would be significantly less. Is it motivation when you see body changes or feel health changes?? ____________________________________________________________________ Or - an example on Exercise and physical activity as a #1 focus: Let’s say you are wanting to start your journey by adding a plan to walk for one 45 minute session every day. Walking has been on your heart for years and you just can’t make time to do it. Thankfully you are physically able to start this plan, but are unsure if it will work into your schedule… Let’s look at this focus through the lens of the Three S’s Is it Simple? - As long as you have the shoes and location to walk, what else will help make it simple to take on. Can you make a regular schedule of walking happen? Does it need to be broken into two sessions a day for time reasons? Is it Sensible? - Would it make sense to start with one 20 minute session a day? Or a 30 min. Session?? Should I talk to others to form a group - for company and accountability? Is there a variety of places to walk? Indoor options?? Is it Sustainable? - Can you see yourself walking by yourself if others drop out? If the weather is bad… what is the plan? Indoors or bundle up?? Multiple path/trail options? Is it motivating to you - when you see body changes or feel health changes?? In both examples, it is hyper important to consider the 3 S’s in the steps of your wellness journey. It is a great thing to be fired up… wanting to jump in and move into improved health… feeling better… looking better and being more active. I would be a hypocrite to tell you to do it one strategy at a time… take it slow and work through the processes. You can probably tell that I am a jump in and get smack done kind of a personality. Even with that mentality, I still plan out my day, my meals, and activities. And a word of encouragement! This is not a multiple day research project!! I think that you know where you want to… or need to start. Just spend time to identify a health goal or two… consider the 3 S’s… Get prepared and Get going… And… honor your commitment… power through the obstacles - Maybe even consider 75 Hard!! Hmmm… That wraps up today’s show! I encourage you to find that one thing… that starting point in your wellness journey. For some of you it may be a restart - or a refocus - Either way… please jump in and get going. You deserve the time and opportunity to move into vitality and restore the life that you want… the life that you deserve. Next week, I will be sharing with you specific details on a variety of food and nutrition plans that you may want to consider as well as a discussion on my take on nutrition supplements and nutraceuticals. I hope that you will check it out. I invite you to reach out to me via Instagram. Message me with your thoughts… your situation… you desired outcomes in your journey. My life’s purpose is to help you weed through the BS that is out there and to set you on a positive course of life changes. Right now… my advice is to start where YOU feel is the best spot for you. Then… confirm your plan with the 3 S’s… and freaking get after it… let nothing derail your vision for yourself!! Please hear me out… I am blessed to have made a radical transition in my health and am doubly blessed at how this transition has affected my professional and my family and personal life. For me, this entire health journey is centered on realizing that real change had to be made by me and for me. I had to be able to look at myself in the mirror - to love myself and to see my authentic self - not an imposter. This is the essence of my journey “From Pain… to Purpose”. Now my mission is to be there for you as a resource in moving you forward in your health, wellness and restoration journey. That is my 100% focus Thank you for being here! Until next time… please know… I am here for you - and I believe in you!! /episode/index/show/32d9a2ca-f0e0-4dca-987e-af842c839216/id/30005238

From Pain in Addiction to Purpose - my battle with alcoholism 02/12/2024

Episode #2 - From Pain to Purpose 02/04/2024

Episode #1 - Intro 02/01/2024

Resilient Health with Coach Fred

TOPICS