Dr. Shemek is such a wealth of knowledge that we split up our exclusive interview with her into two parts: this one focusing on nutrition, and another highlighting the wellness industry.

“Especially now, during the COVID-19 pandemic, we are clearly seeing how a healthy lifestyle is not only recommended but is immensely important to strengthen our immune system. It has been shown that obese and unhealthy individuals have severe symptoms with a much higher death rate. Thank you, Dr. Lori Shemek for your never-ending commitment towards a healthier and fitter America” says HFR founder Samir Becic.

Lori Shemek is well known as a pioneer in creating global awareness of low-level inflammation and how it is the underlying cause of most illness, disease, faster aging, and weight gain. She has been sending out the message about inflammation long before it was a buzzword. Dr. Lori has uncovered the pathway to the core cause of weight: inflamed fat cells that not only promote unwanted excess weight gain and belly fat but poor health as well.

Lori Shemek is a Nutrition and Weight Loss expert, a best-selling author, and specializes in weight loss resistance. She has helped many people to once and for all…lose weight and feel better fast. Dr. Shemek is an award-winning, bestselling author of How To Fight FATflammation!; The Ketogenic Key; Beginner’s Guide to Intermittent Fasting and Fire-Up Your Fat Burn! The Huffington Post has recognized Dr. Shemek twice as one of the Top 16 Health and Fitness Experts, and as one of the Top 35 Diet and Nutrition Experts. She is frequently featured on national TV shows and radio shows.

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A post shared by Dr. Lori Shemek (@drlorishemek)

Here is the exclusive interview:

Samir: Give me three things that you, as an accomplished nutritionist, would suggest to Americans to better their health? 

Dr. Shemek: I think the first thing I would do is have people eliminate sugar and these certain oils that I was talking about earlier with you. So I would eliminate sugar and have them eliminate these very processed industrialized oils such as canola, corn, vegetable, and soy. There is so much research out there showing how harmful they are to cellular health. Our cell membrane is made up of the types of fats that we ingest and these fats are industrial, highly processed, and inflammatory- which means that it’s compromising the whole cell itself. When that happens, we become unhealthy, we’re more vulnerable to cancer, and weight gain, and hunger, and cravings, and the list goes on and on… So those are two things I would do immediately, and then the third thing is to get people to move their bodies because if you don’t move your body it’s south in terms of health. So when you stop the ingestion of sugar, you are optimizing your health just with that alone. You stop those that I mentioned- that’s even more important actually than sugar- and you’re automatically creating a healthier cell. And then, when you move- the body’s designed to move- if you could incorporate just those three things, that will seriously take you far in terms of optimizing your health. 

Samir: What you put in your body is enormously important. Tell me the worst junk foods that you would tell Americans to eliminate?

Dr. Shemek: It’s all bad, it’s all really bad for you. I’m going to go with anything that has sugar in it. I would definitely also say anything deep-fried would be the worst for your body- like french fries, potato chips, fried chicken… those kinds of foods. They’re fried in hot oil, they’re cooked in hot oil, and this oil is creating aldehydes and all sorts of noxious chemicals that actually set off a chain reaction of inflammation in the body immediately. You’re promoting faster aging, heart disease- all the things that we were told promoted heart disease are actually these oils and sugar. When you heat oil, it changes the nature and structure of the fat. That fat becomes a part of your cellular membrane and your health just spirals downward. 

Samir: What is the difference between gluten-free and gluten-friendly? 

Dr. Shemek: They’re both pretty much the same because if it’s gluten-friendly, that means you know you’re ingesting something that isn’t going to set off that inflammatory gluten response. Gluten-free means there’s no gluten at all… but that doesn’t mean that they’re healthy foods. It just means that there isn’t any gluten. 

Samir: There is a lot of confusion with food labels and terms. What are some to look out for?

Dr. Shemek: I think what happens is, a lot of people get confused when they hear the word organic or they see organic on a product, they think it’s healthy, they think “oh it’s okay.” I always say that one of the actions to take, no matter what, is to read the ingredient list. Read the labels because that’s the only way you’re going to lose weight and optimize health. So back to your question, you know gluten-free that’s a buzzword, organic is a buzzword, keto is now a buzzword, and there are so many unhealthy keto products. I was looking at a keto pizza at Whole Doods the other day, I went “oh really,” so I looked and it had 54 grams of carbohydrates in one slice- that is not keto! But because they made it with cauliflower crust, then they can say it’s keto. They actually can’t say that, but they did, and it’s misleading for so many people. It’s also very interesting how for example if people eat bread, they might purchase whole wheat bread thinking that’s a really healthy choice, when in fact, that bread can raise your blood sugar by as much as two tablespoons of sugar. That’s why I say: you have to read the labels! 

Did You Know? Vegetable Oil is Worse Than Sugar.

Many have no idea that oils such as canola, corn, vegetable or soy are making us fat, sick & harming brain health. These oils are highly processed damaging cellular health.

Use olive oil, avocado oil, coconut, butter or ghee. pic.twitter.com/HcZY9NmTlI

— Lori Shemek, PhD (@LoriShemek) January 19, 2021

Samir: What are the best foods for people to improve their skin? To have more vibrant, elastic, younger-looking skin with fewer wrinkles?

Dr. Shemek: There are quite a few things… your skin reflects what’s going on on the inside of your body, so we go back to that sugar again and when you ingest sugar, you’re creating a biochemical reaction called glycation. It’s when sugar and proteins come together and denature the structure of the tissue within our body- not just on our skin causing wrinkles and sagging skin, but the tissue on the inside of the body as well. So it’s really important to stay away from sugar- eliminate it! I used to be addicted to sugar when I was in my 20s and when I stopped, it was one of the best things I ever did. You don’t have to be chained to that horrible ingredient, I used chromium picolinate which is a mineral most people are deficient in, and it really helps you. By the third day, you really don’t crave sugar… hardly at all, so it’s very beneficial. So number one: eliminate sugar. The other one is obviously water because it hydrates and plumps the skin. Those who don’t hydrate enough have older looking skin than those who do. The other thing is eating an antioxidant, polyphenol-rich diet because again we go back to the cell. If the skin cells are happy with all the nutrients they need, they do what they’re supposed to do and you’re gonna have beautiful skin, fewer wrinkles, less sagging. We all get older, but we don’t have to- we can slow aging. But water is always my number one tip that I give people in terms of a healthy lifestyle because water hydrates your body, allows your muscles to perform better, helps take the toxins out of your body, and makes your skin look better. 

Samir: Drinking water is enormously important to human health. Can you please tell us a little bit about how water impacts our digestive system and metabolism? 

Dr. Shemek: We need to stay ahead of dehydration, even mild dehydration. By the time you’re thirsty, you’re already two percent dehydrated. Staying hydrated bumps up weight loss and it boosts your metabolism thirty percent for a couple of hours after you ingest a glass of water- that’s huge! Now imagine if we did that consistently throughout the day, and drank water throughout the day, our metabolism would be optimized. Water helps rid the body of toxins and it brings nutrients to the cell, it also stops hunger and cravings. Mildly dehydrated people have no idea that it’s the reason behind their knee pain, joint pain, and headaches. Next time you feel tired, stop and think about drinking a glass of water… because when we don’t have enough fluid in our system, cellular function slows down and so does our metabolism which leads to weight gain. Dehydration is also why you feel tired, have foggy thinking, and you gain weight. Many athletes have problems with their joints because they don’t drink enough water. A lot of people don’t realize that it actually protects you from illness and disease! People will say “oh our body has a thirst detector and we don’t need to drink water until we’re thirsty” but I beg to differ because they have done studies that show that yes, you do need to drink water to optimize your health unless you want to slug through the day. My grandmother was a perfect example- she hated water, she just would not drink it, she would drink juice right, but she was always mildly dehydrated and not healthy.

Samir: I always tell people if they want nutrition information, they should go to you, Dr. Shemek. You’re one of the leading experts in America when it comes to nutrition. You even have four best-selling books on how to fight inflammation- can you please elaborate on how inflammation affects our health and metabolism?

Dr.Shemek: So quickly…the good kind is called acute inflammation and we need it to heal- even though it feels uncomfortable. It’s swollen, it’s black and blue, it stings, but it’s necessary to stay alive, it’s a repair mechanism and it’s an immune response within the body. The type of inflammation that we now know is the core underlying cause of most illnesses, diseases, faster aging, and weight gain is called silent or chronic inflammation. There is also another type of inflammation that is called fat cell inflammation which I call “Fatflammation” and named my book after. This silent inflammation occurs within the fat cell- although the fat cell is a different entity, it’s our largest endocrine organ. Many people don’t know that the cells in our body emit a trickle of inflammatory molecules and this leads to heart disease, cancer, rheumatoid arthritis, type 2 diabetes, obesity, the list literally goes on and on… If we can keep inflammation low, then we can slow aging, we can stay lean and become leaner, and we can create optimal health and have protection against illness and disease. We’ve seen with COVID, that problems due to underlying health conditions are all inflammation-related, and so that’s why we need to keep it low. We can do that with diet: drinking water keeps inflammation away, supplementation is very effective as well, and exercise promotes an anti-inflammatory response within the body. We have our own endogenous antioxidants that are promoted when we move and that’s why I think movement is so important for people who want to stay healthy! Fat cell inflammation is another silent inflammation and provoked by the type of diet we choose to eat. The highly processed standard American diet with those seed oils and industrially processed oils I was referring to earlier create a compound arachidonic acid that gets stored within the fat cell and this promotes an inflammatory response. The fat cell doesn’t like it being stored there, so it begins to send out a trickle of inflammatory molecules 24/7 and this slows down the metabolism leading to weight gain. That’s why when we choose to eat an anti-inflammatory diet, our life changes: our moods change, our brain health changes, everything changes! 

Increase your intake of omega-3 fats to help build your mitochondrial membranes – crucial for optimal health.

Be sure to include things like salmon, mackerel, sardines, anchovies, chia seeds, flax seeds, hemp seeds, walnuts and egg yolks.#optimalhealth #healthychoices pic.twitter.com/ZI6a0rmiZA

— Lori Shemek, PhD (@LoriShemek) January 21, 2021

Samir: I am familiar with inflammation in the body from when I did my experiment of living six weeks as a morbidly obese person by wearing a 200-lbs iron suit from morning until night.

Dr. Shemk: I remember that was amazing, oh my gosh, I felt that was truly astounding- you ran with the weights, too, didn’t you? 

Samir: I ran seven marathons in 8 weeks with a weighted vest equivalent to 73.5 pounds to motivate obese Americans to be a bit more mobile. But this particular six-week experiment was meant for me to understand obesity. When I was wearing the 200 pounds weighted suit, I was depressed- even though I knew underneath that metal I had muscle with 8% body fat. Just the pressure from the weight on my brain made it hard for me to function in addition to being sore all the time.

Dr. Shemek: Yeah, it does affect you. I had Drew Manning on my show recently, and he purposely gained 70 pounds- he’s done it twice now purposely- just so that he can empathize with people who are obese. Then he loses it to show them it can be done, but during the time he gains all that weight, he says it’s horrible. He actually got divorced this last time because of what he was going through, his personality changed, his inflammatory markers skyrocketed, it’s terrible, but it does happen.

Samir: It definitely affects your brain in such a negative way, that afterward when you come out of it, you feel more empathy towards people that are obese. It’s not like that they’re just lazy… they genuinely don’t have a good quality of life. Your other book is the Beginner’s Guide to Intermittent Fasting– let’s talk about that. 

Dr. Shemek: Yeah so my book the Beginner’s Guide to Intermittent Fasting just takes the reader very quickly on how to do it properly, because if you don’t prepare yourself for not eating, then you’re not going to do it again. It’s one of the healthiest, best tools you can use to optimize your health… the average American is ingesting 300 grams of carbohydrates a day which is a staggering amount of carbohydrates! So when you go from that amount of food to not eating, immediately, that’s not going to work out very well for you. What you do is prepare yourself to do that- the book is really beneficial at quickly helping you do that. Fasting is good because it promotes a couple of things: it gets rid of dead and dying cells that are just hanging around- they refuse to die, and they just hang around causing mischief and inflammation because the other cells think something’s going on and something’s wrong in the body. They’re called senescent cells or zombie cells because they just never go away. Science is now working on getting rid of these senescent cells which they’ve been able to do it with quercetin and a prescription medication effectively- but you don’t want to do that. Quercetin is is a compound from onions that not very bioavailable which is why it doesn’t work as effectively… but with intermittent fasting, you are naturally getting to get rid of all those senescent cells without having to take anything. The other thing that happens is called autophagy, and it cleans out the cells- it’s like cellular housekeeping, so all the old aged parts of the cell, the gunk that’s in there, everything gets used, up picked out, or remodeled into different types of proteins for the cell. Those are two very important components of intermittent fasting… not to mention that you’re creating optimal gut health because the digestive tract is getting to rest, it’s not having to do anything at all except tend to cleaning up cellular health! Brain health is increased- BDNF within the brain is promoted which is very good for memory and all sorts of wonderful things. Weight loss occurs for many people, and there’s research out there that shows that the types of foods you eat aren’t as much an issue with intermittent fasting as it is with other types of diets. If you’re fasting and your diet is not that great, you’re still gonna get the benefits. That being said, I don’t recommend eating unhealthy food, no matter what. 

Samir: One of my personal favorite fasts is when I don’t eat anything for 16 hours and eat for 8. 

Dr. Shemek: That’s the 16-8 protocol for intermittent fasting. I always recommend people start out with just delaying their breakfast an hour… so if you don’t eat during the night, you sleep eight hours, delay your breakfast for another hour, you get nine hours of fasting. Then, when you feel confident with that, you delay it another hour… until you get to 16 hours of not eating. The longer you fast, the more benefits accrue within the cell. Autophagy is really strong the longer you fast. 

Samir: I did it for two months to see if I had any decreased power but it didn’t happen. Actually, my power stayed the same, my strength, strength endurance, and my cardiovascular shape were exactly the same, and I felt more rested and had more energy. Now let’s discuss Fire-Up Your Fat Burn!

Dr. Shemek: That was my first book and all my books are about anti-inflammation. My first book is a very easy read. It touches on inflammation the importance of it because I’ve been trying to get the public to understand how vital and crucial it is for them to keep that inflammation low. When you do that, you optimize your health! It is a quick introduction to inflammation and includes recipes that guide the reader on how to quickly start reducing inflammation. You can start doing it right now by just having a cup of tea- that will begin to reverse inflammation in the body and cellular inflammation. 

4 BIG Benefits of Intermittent Fasting Just 12 Hours:

1. Improved Brain Health
2. Enhanced Detoxification
3. Reduced Inflammation
4. Weight Loss/Management

Example: Dinner at 7pm and Breakfast at 7am = 12 hours of fasting.#intermittentfasting #health #inflammation #weightloss pic.twitter.com/1tnyTRejQN

— Lori Shemek, PhD (@LoriShemek) January 16, 2021

Samir: In the past seven-eight months we are seeing that the most serious complications with contracting COVID-19 are in people who are obese and have an unhealthy lifestyle. What is your message to those millions of Americans who are obese and contract the virus? 

Dr. Shemek: First of all, don’t be depressed about it, don’t be scared, just be careful. Begin to slowly boost and promote immune support for yourself, start eating an anti-inflammatory diet, move your body in any way you can every day… and once you start doing that, you will be reversing inflammation- you’re stabilizing blood sugar, you’re keeping glucose lower, you’re promoting muscle mass. Our muscles are a great depository for glucose, that’s where it’s stored, so the more muscle you have, the healthier you, because chances are your blood sugar is going to be balanced. Once we start exercising, we become insulin sensitive but start small, small choices add up every single day… have that cup of tea, have some berries, eat an anti-inflammatory diet with lots of leafy greens, wild salmon for the omega-3s, and get those polyphenols in. When you ingest omega-3s, you’re stopping that inflammatory response, and the polyphenols and antioxidants from the vegetables are going to repair the tissue damage within the body. 

Samir: What are the three foods you would recommend to people looking to boost their immune systems? 

Dr. Shemek: I know a lot of people don’t like avocado, but if you like avocado, you’re in luck! All you have to do is slice it open add that to your diet- that is an incredibly healthy fat. Remember I said that the cell membrane is made up of the types of fats we ingest, well that’s one of them. And then add some olive oil, it has been shown to be very protective of that cell membrane where our optimal health is. It’s that very tiny thin membrane that determines whether we’re healthy or not. Definitely get your omega-3s in, your antioxidant-rich teas, your polyphenol-rich teas, and coffee is extremely healthy for you. If you’re fasting, coffee and tea boost more autophagy, which again is that cellular house cleaning. Drinking water is anti-inflammatory and in my book I have recipes. My last book, The Ketogenic Key has about 40 pages of super easy recipes that are very low carb. It has a ketogenic diet in there but the point is of the book is ketosis- that is where it’s at in terms of optimizing cellular health as well. When you switch your primary source of fuel from glucose to fat, you’re going to be utilizing ketones that are created in the liver. That’s a clean-burning fuel that has really profound benefits on your health, your weight, your skin, and every aspect of your body. There are other ways to get into ketosis other than the ketogenic diet- there is intermittent fasting, which we just talked about, there is exercise, which we also brought up, and then there’s exogenous ketones or supplementation with ketones. Those will get you into ketosis within half an hour, so if you don’t like the ketogenic diet, the book shows you different ways to do it.

Health Fitness Revolution: What drew you to the field of mental health and made you passionate about this work?

Dr. Andy Yarborough: An invitation to play basketball in India. I was there about 3 weeks, playing against India’s national team, junior national teams, and universities. We also put on clinics for lower, middle, and high schools. I had amazing experiences while there. I also witnessed suffering like I had not seen as a young man growing up in Mississippi. A burning question haunted me: “What does it mean to worship God even when we suffer?” I almost dropped out of college because I struggled to re-integrate into American culture. Psychology seemed to be the best option, particularly regarding a soul care that integrated spiritual formation…an integration that did not run away from suffering but towards it with compassion. The goal I realized is to move through suffering but not stay there. So the work I do is both trauma-informed and growth-oriented. We do not just heal from…we heal towards. And the rest is now a part of my journey…

Health Fitness Revolution: How can we, as a society, collectively prioritize mental health and cultivate a culture of overall well-being and resilience?

Dr. Andy Yarborough: This process cannot start with behavioral solutions. Cultivating a culture of well-being (and all that comes with it) requires that well-being be integrated as a core value, not an aspirational one. Patrick Lencioni talks about the difference here. If a value is not core, you will not be willing to sacrifice for it. Fostering well-being collectively means we must see it as a core value and be willing to sacrifice for it as we integrate it into family culture, vocational culture, etc.  From the core value of well-being, we can work as a culture to collectively acknowledge, integrate, and practice the behavioral skills that foster it. 

Health Fitness Revolution: How has your specialized training enabled you to make a meaningful impact in transforming lives and advancing mental health?

Dr. Andy Yarborough: My training helps me nuance people’s experiences and ask the right kinds of questions. Training does not give me all of the answers but having “right” answers is not the point. My training helps me ask the right questions. Educated curiosity and partnership with those whom I guide help foster a thorough understanding of the person’s struggles and strengths. Health and transformation are rooted in this process. 

Health Fitness Revolution: What trends in the field are you most excited about or see having promising potential to transform care?

Dr. Andy Yarborough: I am most excited about the integration of the whole person (bio-psycho-socio-spiritual elements) into the psychotherapeutic process. In fact, I believe that psychiatry (especially positive psychiatry), neurology, affective neuroscience, psychology and counseling (especially trauma-informed approaches), neuropsychology, functional and lifestyle medicine, nutrition, exercise science, skills from therapy services like MNRI, and spiritual formation will form an integrated advanced post-graduate degree or certification. My practice, The Well Clinic, is already moving in this direction. We are implementing many of these into our practice and partnering with like-minded organizations to provide these services in areas our expertise is lacking. 

Health Fitness Revolution: Which books on mental health have significantly influenced you or are your personal favorites?

Dr. Andy Yarborough: My most influential books (and authors) tend to connect soul care and spiritual formation, whether it is directly or indirectly. A few of them include:

• Reaching Out by Henri Nouwen
• Spiritual Disciplines Handbook by Adele Ahlberg Calhoun
• Anything by Dr. Curt Thompson
• Internal Family Systems Therapy (2^nd Ed.) by Richard Schwartz and Martha Sweezy
• The Body Keeps The Score by Bessel Van der Kolk
• The Strength Switch by Lea Waters
• Positive Psychotherapy by Tayyab Rashid and Martin Seligman

Health Fitness Revolution: How do you perceive the interplay between mental and physical health, considering the CDC’s stance on their equal significance? For instance, the CDC highlights the link between conditions like depression and the increased risk of long-term physical health issues such as diabetes, heart disease, and stroke. What are your thoughts on this important connection?

Dr. Andy Yarborough: As noted earlier, I highly value the interplay. Attending to this is crucial for proper diagnosis and treatment. To illustrate, I did an initial intake with a client who presented with “bipolar disorder.” A psychiatrist had seen her, noted the lability of her mood, diagnosed her with Bipolar I Disorder, and medicated her accordingly. When I asked about her family medical history, she denied anything significant. Her mood lability seemed atypical for a bipolar diagnosis, so I requested she have blood work drawn to rule out any underlying medical conditions. Turns out, she had untreated hypothyroidism. When she told her mother, her mother stated, “Oh baby, your grandmother had that too…in fact, they took her thyroid out.” My client did not have bipolar disorder; she had hypothyroidism. The mood swings were real. She needed to address them, and therapy helped build those skills. But she needed medical treatment first and foremost. So…I agree…the interplay is crucial. And at risk of belaboring the point, trauma wreaks havoc on the body. In those who have experienced abuse, for example, we see increased systemic inflammation, an increased prevalence of autoimmune diseases, blood pressure issues, and on and on. Paying attention to the whole person is crucial. 

Health Fitness Revolution: Many of us think that mental health is solely related to mental illness, however, it is possible to have a mental health condition and be mentally fit. Can you provide further insight on this notion?

Dr. Andy Yarborough: Yes. Mental health, mental illness, and mental fitness are related but different. Mental health encompasses the well-being of our mind, will, and emotions, affecting how we think, feel, and act. Mental health also helps determine how we handle stress, relate to others, and make choices. Mental illness refers to a wide range of mental health conditions—disorders that affect your mood, thinking, and behavior. Examples include depression, anxiety disorders, schizophrenia, eating disorders, and addictive behaviors. Mental fitness involves having a positive state of well-being and functioning, much like physical fitness relates to physical health. It includes the capacity to maintain and enhance one’s mental health through various practices.

So, an individual can struggle with anxiety or depression, especially if the symptoms have a biologically-based etiology, and at the same time have strong mental fitness connected to resilience, grit, gratitude, and so on. We see this in athletes, for example. An athlete can perform well under pressure due to mental fitness but struggle with bipolar disorder (for example) as a part of life. 

This brings up an interesting point to consider. I believe that soul health is less about the absence of a struggle and more about our authority over it. If anxiety is present, I lean into the anxiety, learn from it, and operate from courage rather than fear. The anxiety may still be present, but my authority over it fosters resilience, grit, agency, and hope…all related to mental health and mental fitness. 

Health Fitness Revolution: In what ways do you envision future AI technologies having the potential to enhance the treatment and management of mental health imbalances?

Dr. Andy Yarborough: I needed some time (and help) to think through this. I do believe that the future of AI in mental health treatment and management holds promise, especially in how we understand, diagnose, and treat mental health conditions. A few, big picture areas (and this is far from exhaustive) include:

• Early detection and diagnosis.
  • I think AI’s capacity to analyze large datasets will give us an edge on detecting early warning signs of mental illness and mental health. 
• Tailored intervention and treatment plans.
  • Considering a person’s personality traits, genetic factors, and sociocultural factors, AI can help generate plans that are specific to individuals and family systems. 
• Therapeutic support
  • AI can provide helpful information and direction for individuals dealing with mental health issues, especially related to empirically supported, workbook-based interventions (e.g., cognitive-behavioral interventions for specific struggles). Additionally, I use AI to help with tailored client interventions that I may not have considered. By typing in symptoms and my current ideas for a treatment plan, AI helps generate treatment considerations, acting much like a clinical executive assistant for support. 
• Monitoring and maintenance
  • AI-integrated wearables can help monitor neurophysiological correlates to mental health. For example, a watch can help monitor heart rates to assess the efficacy of deep breathing skills. 
• Accessibility and reach
  • I do a good bit of cross-cultural and international work. AI has the potential to help with real-time language interpretation. Additionally, AI can likely help with scalable solutions to mental health needs in underserved areas, giving people access to mental health services who are typically disconnected from them. 
• Obviously, with all of this, ethical considerations and challenges need to be considered. Monitoring is needed to be sure correct, evidenced based information is provided. Algorithms need to be as bias free as possible, and human oversight needs to be integrated into the process. 
• And yes…I used AI to help me answer this question…

Health Fitness Revolution: How do you perceive the unique ways in which each generation approaches and addresses mental health concerns? Please elaborate on the distinct factors and trends that shape the mental health landscape across different generations.

Dr. Andy Yarborough: As a disclaimer, my answer here is a fairly broad generalization. Older generations tend to ignore mental health as a legitimate variable impacting our lives. Again, this is likely mediated by both geography and socio-cultural factors, along with exposure to mental health concerns. My generation (I am almost 45 years old), tends to be aware that mental health is a concern but often does not know how to address the issues. Younger generations are open to addressing mental health, talking about it often. Many young adults post mental health issues on-line for everyone to see. The issue with younger generations is a preoccupation with mental illness with a lack of skills to actually engage mental health and fitness. Younger generations live in chronic anxiety, talking about mental health, but not knowing how to get authority over it. The threads running through each generation that transform these issues from mental illness to growth and mental fitness are intentionality, authority, and the courage to put our hands in the soil of our own souls. We must understand the concept of mental health while having the courage to face ourselves and move with vision towards a life of well-being. 

Health Fitness Revolution: Young adults are the first generation to grow up fully immersed in technology- how has this affected their mental health? 

Dr. Andy Yarborough: From a positive perspective, technology has provided access to information and resources never really experienced in previous generations. This includes access to mental health resources. Additionally, young adults enjoy a greater level of real-time communication in social support networks. With this however, young adults experience an increased sense of anxiety, depression, social pressure, and cyberbullying. Additionally, face-to-face interactions have decreased, a desperately needed skill and experience to combat the growing epidemic of loneliness. Sleep disruption in young adults due to technology has negatively impacted mental health, and the addictive nature of certain online activities is sabotaging young adults. 

Health Fitness Revolution: What is your vision for the state of humanity in the year 2050?

Dr. Andy Yarborough: I live according to a clearly stated mission and vision. My mission: Guiding people into hope, wellness, and life. Each one of these words means something to me. According to Dr. Mark Rutland, vision is mission extended into the future. If I accomplish my mission, the brokenness in people’s lives is healed, people move towards wholistic health, and each person is engaged in a purpose bigger than themselves. So, my vision for humanity by 2050 is that each person and family system is whole, healthier, and engaged in a mission that positively impacts their communities.  

Health Fitness Revolution: What are your thoughts on General Surgeon Vivek Murthy’s assertion that loneliness has developed into a significant public health concern in America? I’d like to hear your perspective on this matter.

Dr. Andy Yarborough: When considering the assertion of “public health concern,” one must think about the physical, psychological, and socio-cultural implications on the individual and on society. I agree with Dr. Murthy’s assertion. Loneliness is linked to negative physical health (including increased risk of cardiovascular disease, hypertension, weakened immune functioning, and higher mortality rates); negative mental health (including increases in anxiety, depression, and cognitive decline); negative social health (decreased social support and community engagement); and behavioral consequences (substance abuse, overeating, and a decline in self-care). While several factors play a role in fostering loneliness, I think several solutions exist. The first is personal responsibility. The reality: loneliness is yours…it is mine. No one can “take away our loneliness” if we are not willing to let it go and connect. But the community can play a role as well. By having public health initiatives, engaging healthcare integration methodologies like screening, tapping into technological solutions like social media and on-line based video conferencing, and encouraging community based organizations like churches, communities can give individuals the knowledge and opportunities to connect. 

Health Fitness Revolution: What are three practical tips or recommendations you would provide to Americans seeking to prioritize and improve their mental health?”

Dr. Andy Yarborough: A therapist named Bob Hamp said something that has stuck with me for years. “What you seek first organizes the rest of your life.” We can’t foster mental health if we are focused on overcoming mental illness. With this in mind, consider the following:

1. Build sustainable rhythms of health in four core areas: spiritual formation, soul care, physical health, and relational health. I know this is broad but if you look up ideas to foster each, pick one that is a sustainable next step for you. What is more important than outcomes here is consistency. 
2. Learn how to self-lead. Richard Schwartz developed a form of therapy called Internal Family Systems Therapy (IFS). He observes that we all have parts, and ideally, these parts are led by our Core Self. When we learn how to lead these parts well, we get authority over our soul. Keep in mind: our authority over unwanted experiences is more important than the absence of those unwanted experiences in our lives. 
3. Foster curiosity and connection. As you get curious about your own life and experiences, you get curious about the life and experiences of others. This fosters empathy and compassion, helping us connect with those around us in an authentic way. Two great resources: Henri Nouwen’s Reaching Out and Cavanaugh James’ Read the Room. 

Dr. Langer believes that our thoughts and perceptions are not mere byproducts of our experiences but are powerful forces that shape our physical health, intellectual vitality, and overall well-being. With an eye for the unnoticed and an unyielding belief in the power of reframing our perspectives, she has shown that mindfulness is more than a practice—it is a transformative force. Her insights reveal that by engaging with the world with fresh eyes and an open mind, we can wield remarkable influence over our health outcomes. One of her notable experiments involved a group of men who, after adopting a mindful approach to their thoughts and activities, exhibited dramatic positive changes in cognitive and physical tests. These changes included improvements in strength, flexibility, gait, posture, hearing, vision, and even intelligence test performance.

From enhancing vision to accelerating wound healing, and even alleviating symptoms of chronic illnesses, Dr. Langer’s research illustrates the profound impact of mindfulness on various facets of health. Moreover, she warns of the negative consequences that pessimistic health narratives can have on our bodies, underscoring the critical role our mental state plays in our journey toward wellness.

Houston’s Official Fitness Czar, Samir Becic, had an hour and half interview with Dr. Langer which we will publish in two parts. “Dr. Langer is one of the most extraordinary people I have ever had the privilege of interviewing. Her mental acuity is on another level! During my interview with her, it was clear why she became the first female tenured professor in psychology at Harvard, one of the best universities in the world.”

As we delve into the first half of her most memorable quotes from her interview with our founder, Samir Becic, we invite readers to explore the empowering message of Dr. Langer’s work: that our health is not solely in the hands of fate, but also in the power of our thoughts.

Small steps make big changes: “The way I see the people in this world is here’s the metal railing, and they keep fighting against it, and they can’t get anywhere. And the reason the metaphor works is because all of my work suggests all they need to do is move a slight bit over to achieve all the things that people want. They don’t need to invest years and money to make great changes. Most of it can be done with very small changes and changes that are completely consistent with what you’d want to do anyway.”

Meditation is not mindfulness: “People often, when they think of mindfulness, think of meditation. Meditation is not mindfulness. Meditation is a practice you undergo to achieve post-meditative mindfulness. Mindfulness, as I study it, is very different, not better or worse, just different. It’s not a practice. It’s a way of being that is very much in the present. You don’t take yourself out of the present to meditate for 20 minutes, twice a day. Once you recognize, if you were to recognize, there are two ways to become mindful.

One: that’s probably harder for people, to get you to where you want to go faster, is to accept the power of uncertainty, and recognize that everything is always changing. Everything looks different from different perspectives. So you can’t know. So once you know that you don’t know, then you naturally tune in. 

The other way is so simple that it defies belief: All you need to do is notice new things about the things you think you know, and then, you see, you don’t know them. So you go home, and you notice three new things about your spouse. And all of a sudden, the relationship will feel reborn.

So when you notice new things and you see that you don’t know, then you’re starting to learn about the inherent uncertainty and everything right now, this act of simply noticing those things is startling. When you look at the results, people become happier, healthier, they live longer, they’re more charismatic, the better leaders, memory and attention are improved, they’re seen as more authentic, it just goes on and on.”

Mental health is tied to general health: “I don’t think that we should be talking about mental health. We should just be talking about health, a healthy satisfying life. And that the way to achieve this healthy, satisfying life is essentially to put aside all of the institutional mindlessness that has led us to the place that we’re at right now.”

Our education system needs an overhaul: “Schools need to be changed. You know, our schools are probably the biggest culprits for producing mindlessness. Everything is always changing.

Everything looks different from different perspectives. So all of the absolute facts we’re given are simply wrong, some of the time. Schools in general start off with an assumption that there’s a particular body of work in whatever field that people need to know. That’s an assumption that needs to be questioned. And that the way to teach them is to fill them with “facts”. Now the facts that we’re taught are perspective free, context free.”

Question everything: “A story that I tell, and it’s in the book: I’m at a horse event and a man asked me, can I watch his horse because he’s going to give his horse a hot dog. And I laughed to myself because I’m a straight A student- horses are herbivorous, they don’t eat meat. He came back with the hot dog and the horse ate it. And that’s when I realized that everything I know could be wrong, which to me was very exciting because it opened up all sorts of possibilities. Now, most of what we know is derived from science, but what people don’t realize is that research, whether medical or in any discipline, research only gives you probabilities. Research findings are “it’s likely that,” and these are reported as absolute facts. So it’s not “most horses, under many circumstances, tend not to eat meat,”  it’s “horses don’t eat meat.”

And so, because of our single-minded view of the world, our mindlessness leads us to be very evaluative of other people, because if somebody else sees the world from a different perspective, that clearly feels wrong.”

Being more mindful could make the world a happier place: “Let me tell you this one statement. It’s a very big statement. I believe that all of the ills in the world, whether personal, interpersonal, professional, or global, are the result, the indirect or direct result of mindlessness. We start every place at the same time at all levels of education. We teach people mindfully rather than mindlessly, as they are currently taught. There’s some interpersonal learning that we should be given as children, which we’re not. Something that’s very important to me is a realization that behavior makes sense from the actor’s perspective, or else the actor wouldn’t do it. Nobody wakes up in the morning and says, today, I’m going to be obnoxious, aggressive, and forgetful. So when they are that way, what’s going on? And it turns out that for every single negative behavior description, there’s an equally strong, but oppositely balanced alternative. Now, if you are mindful, you know, that, uh, there are many explanations for why somebody does something. So I can’t stand you because you’re so impulsive. Well, that’s because you’re spontaneous. You don’t have any patience for me because I’m so inconsistent. That’s because I’m flexible, and so on. So when we recognize this, we end up with a happier world. So if you’re living in this happier world where people aren’t denigrating you, mental health is going to [improve].”

Building a better future for our children: “Stress is rampant across the globe and not so interestingly, maybe obviously, stress is psychological. Events don’t cause stress. What causes stress are the views you take of the event. The more mindful you are, the more potential ways of understanding any situation are for you. And, parents are stressed, the kids feel that stress.

It affects their physical health, certainly their mental health. People are acting as if there are no choices that any of us have, right now we have a world of winners and losers and everybody wants to be on the winning team. The world needs to go from being (each individual culture) from being vertical, where I, at the world’s leading university, sit near the top to horizontal. I thought some of this might happen with COVID when, all of a sudden you didn’t give a damn about, the architect living next door to you. You cared about the driver who is going to deliver food to you. But it didn’t last. At least for a moment, people saw that people that they  might have denigrated in some sense were now important for them. 

We all hire for today and not tomorrow: “If we paid attention, we wouldn’t keep trying to fit a square peg into a round hole. We’d find out what the square peg can do better than anybody else. You know, when you’re hiring people, you’re always hiring for yesterday and people don’t realize that because tomorrow will be different. We don’t know in what ways, and because we don’t know in what ways, that should give us greater latitude than the people that we hire. We’re hiring people who could do the jobs that are not going to be important in the future.”

Mr. Dawe’s influence extends far beyond these departments, as he collaborates with colleagues across campus to cultivate a holistic approach to health and well-being. His dedication ensures that the entire university community benefits from a comprehensive and inclusive health strategy. We are privileged to share insights from his extensive experience with Health Fitness Revolution, showcasing his invaluable contributions to the University of Houston.

HFR: How does UH approach supporting student health and wellness, especially in such a diverse city like Houston?
Dawe: The diversity at UH makes the work really interesting because we engage with students, faculty, staff, and external communities from all diverse populations. This diversity is part of what attracted me to the University of Houston. It certainly adds challenges to the role, and to all of our roles, but it also makes the work incredibly rewarding. One way we approach health and wellness is through a framework we’ve recently developed called Be Well, Do Well. For instance, during new student orientation, we talk about the foundation of health and well-being. We emphasize that if students can be well, they’ll do well—not just as students but as individuals for the rest of their lives. This is about setting a foundation that supports personal and academic success. You may have noticed the Cougs Care initiative on campus. It focuses on three levels of care: self-care, each person has their own responsibility to look after themselves; university care, UH has a responsibility to create systems and provide resources to support student wellness; Cougs caring for Cougs, this is possibly the most important component because, as a community, we will never have enough programs to meet everyone’s needs. However, by creating a culture where Cougs care for fellow Cougs, we can collectively address well-being in a more holistic way. A connected, caring community is vital to everyone’s health and well-being, and that’s something we’re actively building. It’s also a key element of the JED Campus strategy we’ve implemented, which focuses on social connection as a cornerstone of mental health.

HFR: What are some of UH’s main priorities regarding student health and well-being?
Dawe: As I mentioned, Be Well, Do Well is a significant priority for UH, and it’s built around the concepts of being, doing, connecting, caring, and learning. This framework guides our programs and services and ties them together to ensure students understand how health and wellness directly impact their success. Our goal is to increase awareness and create connections between existing programs. For example, while UH has had excellent wellness services in place for years, our focus now is on evolving them to better meet the current needs of students. This includes emphasizing why wellness matters—not only to students’ academic performance but also to their long-term goals, like finding meaningful careers and leading fulfilling lives.

HFR: College can be stressful—how is UH helping students manage challenges like mental health, stress, and staying active?
Dawe: Supporting mental health and stress management is a huge part of the Be Well, Do Well framework. When students feel overwhelmed or are in crisis, we provide immediate access to support services. However, our larger goal is to help students avoid reaching that point by addressing issues further upstream. For instance, we encourage students to build social networks through the 500+ student organizations available at UH. These connections serve as support systems that help students navigate ups and downs. Additionally, we offer training programs like QPR (suicide prevention) and Help a Coug, which equip students with skills to support their peers. Beyond social connections, we stress the importance of foundational wellness habits—such as sleep, nutrition, physical activity, and stress management. Research shows these habits are directly linked to brain function and academic performance. For example, we educate students about the difference between staying up all night to study with energy drinks versus getting a full night’s sleep and performing better on exams. Our job is to help students understand the why behind wellness. By connecting health habits to their academic goals, we empower them to make choices that benefit their overall well-being.

HFR: What kinds of programs or services does UH have to support underrepresented or at-risk students?
Dawe: UH has six departments focused on health and well-being: Campus Recreation, Wellness, the Student Health Center, Counseling and Psychological Services (CAPS), the DART Center for Student Accessibility, and Cougars in Recovery. Each department offers specialized programs and services tailored to meet the needs of diverse populations.
Additionally, I work closely with colleagues across campus to ensure that wellness extends beyond specific departments. Supporting underrepresented and at-risk students requires a campus-wide commitment to health and well-being, and that’s something we emphasize in all our initiatives.

HFR: After the student suicides in 2017 and 2023, what changes did UH make to better support mental health on campus? Have you seen any positive changes in students’ well-being since those updates?
Dawe: After these tragedies, UH made significant investments in mental health resources. For example, we became a JED Campus in 2020, joining a nationwide framework focused on mental health and suicide prevention. This initiative brought together over 200 faculty, staff, and students to implement changes based on JED recommendations. In 2023, the campus mobilized even further, forming eight work teams and creating a mental health task force led by the university president. External reviewers also assessed our services, leading to approximately 80 recommendations for improving campus wellness. These changes included hiring more counselors, embedding mental health resources into syllabi, and expanding case management in residential life. While it can be difficult to measure the absence of crises, the increased engagement from students, faculty, and staff has been encouraging. Programs like Cougs Care are helping to establish a culture of well-being, and this cultural shift will continue to grow over time.

HFR: Does UH work with local Houston organizations to expand health and wellness resources for students?
Dawe: Absolutely. UH partners with several local organizations, such as the Harris Center for Mental Health, WellTrack Boost, and Togetherall. These partnerships enable us to provide specialized resources while addressing barriers like transportation and funding.
Additionally, our partnerships allow us to connect students with external expertise, ensuring they have access to the support they need. Being in a large city like Houston offers many opportunities to collaborate and expand our reach.

HFR: Are there any exciting new health or wellness initiatives being planned to tackle emerging challenges?
Dawe: One of the most exciting developments is UH’s work toward becoming a Health Promoting Campus under the Okanagan Charter. This international movement emphasizes creating environments and policies that support well-being, going beyond traditional programs and services For example, we’re incorporating mindfulness spaces into new campus buildings and retrofitting existing ones to foster mental well-being. We’re also exploring AI-powered tools to streamline access to resources, such as integrating chatbots into our Cougs Care website. These initiatives reflect our commitment to innovative and holistic approaches to wellness.

HFR: How does UH ensure its wellness programs reflect the diverse cultural backgrounds of its students?
Dawe: We operate on the principle, “Nothing about us without us.” Students are the best source of insight into their own needs, which is why we actively seek their input through surveys and focus groups. For instance, our well-being survey provides valuable data to help us adapt our programs to meet the needs of diverse populations. At the same time, we stay informed about national trends and creative solutions in higher education. This combination of student input and external research helps us remain responsive to cultural differences and evolving needs.

HFR: Looking ahead, how do you see UH’s wellness programs evolving to meet students’ future needs?
Dawe: UH’s wellness programs will continue to evolve based on student feedback and emerging trends. The Be Well, Do Well framework, along with initiatives like the Health Promoting Campus movement, will remain central to our approach.
By staying connected to national and international networks, we aim to lead in innovative strategies for student wellness. Our goal is to create a campus environment where every student can thrive, now and in the future.

We extend our heartfelt gratitude to Mr. Chris Dawe for sharing his invaluable experiences and insights during this interview with Health Fitness Revolution. His dedication to implementing thoughtful strategies and programs clearly demonstrates his unwavering commitment to supporting the students at the University of Houston. We are immensely grateful for his time and contributions. We are confident that under his guidance, the University of Houston will continue to thrive and evolve, with his clear focus on prioritizing student success.

In early 2024, Citadel Press published Mike’s book, Bombing Hitler’s Hometown – The Untold Story of the Last Mass Bomber Raid of WWII in Europe, which General David Petraeus called “an extraordinary story. . .and a page-turning thriller as well.”

In this interview with Health Fitness Revolution, Croissant shares the fascinating story behind his book, the family mystery that inspired it, and his remarkable personal health transformation.

Health Fitness Revolution: What drove you to write this book?

Mike Croissant: The book grew out of an effort to solve a family mystery. My uncle, Ellsworth Croissant, served as a bombardier in the Army Air Forces in World War II. He flew 21 combat missions out of Italy, never getting so much as a scratch, only to die in a plane crash in Wisconsin just after the war ended. In 2007, I started to look into the question of why the plane crashed, and, over the course of several years, as word spread within the family of my interest in my uncle’s life, I was entrusted with the letters he wrote home during the war. Using his letters, I pieced together the combat missions he went on. My interest quickly fell upon the last mass bombing raid of the war in Europe, which took place on April 25, 1945. The target was the rail system at Linz, Austria – the town Adolf Hitler claimed as home.

HFR: I knew that Hitler was born in Austria, but I didn’t realize Linz was his hometown. Tell me more about that.

Mike Croissant: The Hitlers moved to a suburb of Linz when Adolf was 9 years old, and for the next 9 years, they would live in or near the city, which was then, and is now, the third largest city in Austria. Some significant things happened to Adolf during that time. Both of his parents died, and his baby brother passed away. He also went through puberty, which is not easy for anyone. Importantly, he was also exposed for the first time to German nationalist ideas in Linz while in middle school. After dropping out of school at age 16, he would pass his days strolling through the streets, writing poetry and sketching. Adolf loved the city but hated certain aspects of it. He would sketch the structures he would build if he had the authority to do so.

In March 1938, Hitler, having become the leader of Nazi Germany, returned to Linz at the head of a conquering army. He gave a brief speech on the town square, and the crowd’s response was so raucous that he decided to annex Austria entirely. Hitler quickly set about turning his dreams for Linz into a reality, commissioning a special project to rebuild Linz in his own image. In order to pay for the remaking of Linz into the cultural capital of Europe, he industrialized the city to raise tax revenue. The resulting steel and armaments complex, together with a vast rail network, made Linz a military target, and in July 1944, the US Fifteenth Air Force began to bomb the city regularly. My book is the story of the last raid on Linz, which just so happened to also be the last mass bombing raid of WWII in Europe. It’s a story that had not been told before.

HFR: Why did the US bomb Linz that day, and what was it like to be on the mission?

Mike Croissant: By late April 1945, Linz was the last remaining major rail center in Nazi Germany. Aerial reconnaissance aircraft detected the presence there of about 2,000 rail cars full, presumably, of supplies to extend the German war effort. These had to be taken out, and the rail lines had to be severed, so the Fifteenth Air Force sent more than 500 heavy bombers and 200 escort fighters to do the deed. Unfortunately, the Germans were waiting with a huge number of anti-aircraft guns to defend the city. The resulting barrage of shrapnel punched holes in scores of aircraft and men.

Warfare five miles above the Earth was miserable. The B-24 Liberator and B-17 Flying Fortress bombers were unheated and unpressurized, and for our men to survive the elements, they had to wear multiple layers of clothing, including electrically heated suits, and wear oxygen masks. If a man took off his gloves to clear a jammed machine gun, for example, his skin would freeze to the metal. Fortunately, the men were well trained and close knit as combat air crews, and they lived and fought as brothers.

HFR: What are some of the high (or low) points of the book?

Mike Croissant: The raid was a great success, leaving Linz largely undefended when Patton’s Third Army entered the city on May 5, just days before the war ended. Unfortunately, the cost was high. Fifteen bombers were shot down, 24 airmen were killed, and many more were wounded. Almost all of the men who survived the mission carried invisible scars. Fortunately for me and for history, the men I interviewed were ready to talk about it, after locking their memories away for decades. They unburdened themselves to me, and I was honored to tell their stories.

There are so many high points. I interviewed men on the majority of the bombers that were shot down. Their stories were incredible. They parachuted out of damaged aircraft or crash landed aboard their bombers. Most fell into German hands and spent the rest of the conflict as prisoners of war. Many were recovered by our Soviet allies. I have detailed accounts from dozens of airmen in these circumstances. The ultimate high point for me, though, would be keeping a promise I made at my uncle’s graveside to tell his story. In April 2024, twelve years after making the promise, I returned and left a copy of the book at his grave.

The low point would undoubtedly be the story of Dale Shebilsky, a young radio operator from Omaha. Dale was wounded over Linz, and his bomber crash landed in Hungary. With the help of friendly Hungarians, Dale turned himself over to our Soviet “allies,” but he had destroyed his uniform and identity papers. The Russians accused him of being a German spy and illegally detained and tortured him for days. I was given sole access to Dale’s memoir and also interviewed him before he passed away, so his harrowing account is told in my book for the first time.

HFR: How did you prepare for interviews?

Mike Croissant: I wanted the story to be as accurate and authentic as possible. I wanted to make readers feel like they were there, both in the air and on the ground. I read everything I could get my hands on – not just about the strategic bombing campaign but also about the experiences of the veterans. I studied technical manuals for B-24s and B-17s. I took a ride on a B-24 and crawled all over that aircraft. I studied what the men wore and what each man on the crew did. When I did interviews, I used this knowledge to get to the heart of what air combat was like, and the veterans appreciated the lengths to which I went to understand what they did. I wanted to honor them by getting it right. The three veterans who read an early version of my manuscript said I did, and that was the highest praise I could’ve gotten. I also took two research trips to Linz, where I interviewed several Austrians who, as young children, experienced the bombing campaign underneath the bombs.

HFR: What is your biggest takeaway from the experience?

Mike Croissant: The story told in my book was almost lost to history. If I hadn’t interviewed those men when I did, all that would have remained of their stories would have been sealed away in boxes in archives scattered around the country or in letters or diaries in boxes in peoples’ attics. It is incumbent upon us, as Americans, to document the experiences of the men and women who serve this country. I encourage all Americans who, like me, did not serve in uniform, to reach out to someone who did. Approach them with compassion and empathy, and urge them to tell their stories, no matter how insignificant they may think they may be.

I also encourage veterans to tell their stories. Whether you think your story is worthy of attention or not, your children, grandchildren, and indeed all Americans need to know what you did to keep us safe. Please, tell your story, before it’s too late. It matters. What you did matters.

HFR: Tell me about how getting healthy has changed your life.

Mike Croissant: I hit rock bottom during COVID. I had been morbidly obese for years and had underlying medical conditions, including asthma. If I had contracted COVID in those early days, I probably would have died. A couple of weeks after my 50th birthday, I posed for a photo with my mom for Mothers Day. What I saw horrified me, and I decided that it was time to make serious changes.

I started doing a ketogenic diet and lost 70 pounds in seven weeks. Toward the end of that, I started doing a cardio workout based on boxing, and I eventually added weight lifting and running. I have kept the weight off for more than three years and have never felt better. My energy levels are stable, without the peaks and valleys associated with eating a lot of carbs. I sleep better. I try to inspire and motivate people in the gym, because I’m one of the oldest people there but also push myself harder than most. I’m also a calmer and more patient parent. Getting healthy is one of the best things I have ever done. To anyone who may think “I’m too far gone,” please don’t think that. It’s never too late, and if I can do it, anyone can do it.

Health Fitness Revolution: What drew you to the field of mental health and made you passionate about this work?

Dr. Caroline Leaf: I have always been passionate about anything related to human sciences and the brain! Once I discovered how complex and wonderful our minds and brains are, I was driven to understand the way our mind-brain-body connection works, how it affects us,
and what we can do to manage our minds to change our lives. After researching this for nearly 40 years, I have become even more passionate about helping people manage their minds and improve their mental and physical wellbeing!

Health Fitness Revolution: How can we, as a society, collectively prioritize mental health and cultivate a culture of overall well-being and resilience?

Dr. Caroline Leaf: We as humans are social beings, and we are not meant to go through life on our own. We need to put our effort into building communities where mental health is not stigmatized, and the need for help is not looked down upon–we need to recognize the power that community can have when it comes to our healing. This includes promoting mental health literacy through educational initiatives in schools, workplaces, and communities, increasing awareness of mental health issues, reducing stigma, and encouraging open dialogue about emotions and mental well-being. We also need to work together to create access to affordable and comprehensive mental health services, including therapy, counseling, and support groups, especially in underserved communities, as well as integrating mental health services into primary healthcare settings. This is why I created my Neurocycle app–to make mind management techniques more affordable and accessible to as many people as possible.

Health Fitness Revolution: How has your specialized training as a neuroscientist and mental health expert enabled you to make a meaningful impact in transforming lives and advancing mental health?

Dr. Caroline Leaf: As a neuroscientist, I have been able to study the inner workings of the mind and brain, and body- our psychoneurobiology – and this has given me a deep understanding of how powerful our thought life is, and that how we think literally transforms structures in our brains and bodies! Mind quite literally drives everything. Form our mental experiences to our heartbeat to the ways cells divide every second. Through my training, I have come to better understand how humans form and break habits that impact the quality of their lives, and I have used this knowledge to help people work through struggles in their lives and transform their thinking by gaining an understanding of how the mind works.

Health Fitness Revolution: What trends in the field are you most excited about or see having promising potential to transform care?

Dr. Caroline Leaf: I think the growing potential that AI has in the field of mental health and mental health technology is both exciting and though-provoking. I think there is a lot of good that AI can do, but we have to be careful as a society to not lose sight of our “humanness”. Additionally, there is a move away from the biomedical model and a recognition of a more contextually based approach to mental health.

Health Fitness Revolution: Which books on mental health have significantly influenced you or are your personal favorites?

Dr. Caroline Leaf: Honestly, fiction books are amazing for our mental health! I personally love reading fantasy (such as Lord of the Rings and Sarah J. Maas’ books!). Diving into these worlds and learning about human nature is incredibly therapeutic mentally. But, in terms of actual non fiction books, anything by Sally Satel, Peter Gotzsche, Joanna Moncrieff and Robert Whitaker.

Health Fitness Revolution: How do you perceive the interplay between mental and physical health, considering the CDC’s stance on their equal significance? For instance, the CDC highlights the link between conditions like depression and the increased risk of long-term physical health issues such as diabetes, heart disease, and stroke. What are your thoughts on this important connection?

Dr. Caroline Leaf: The interplay between mental and physical health is undeniable, and recognizing the mind-brain-body connection (psychoneurobiology) is crucial for promoting overall well-being. The CDC’s stance on this matter underscores the profound link between mental and physical health conditions. This connection highlights the complex relationship between mind, brain and body that I often talk about and is the basis of my research (two of my most recent articles are attached below). Mental health issues can both directly and indirectly impact physical health through various mechanisms, including changes in hormone levels, immune function, and inflammation and even to the level of telomeres on the ends of chromosomes. Additionally, unhealthy coping mechanisms associated with mental health conditions, such as smoking, substance abuse, and poor dietary habits, can further exacerbate physical health problems. Conversely, physical health issues can also impact mental well- being. Chronic illnesses, pain, and disabilities can lead to feelings of frustration, isolation, and depression. The stress and emotional burden of managing physical health conditions can also take a toll on mental health. Understanding this interplay between mental and physical health is essential for providing comprehensive healthcare and
effective interventions. It underscores the importance of adopting a holistic approach to health that addresses both mental and physical well-being within the narrative of the person and their context.

Health Fitness Revolution: Many of us think that mental health is solely related to mental illness, however, it is possible to have a mental health condition and be mentally fit. Can you provide further insight on this notion? 

Dr. Caroline Leaf: Absolutely! Mental health encompasses more than just the absence of mental illness—it’s a broad spectrum that includes various aspects of emotional, psychological, and social well-being. Being mentally fit means having the resilience, coping skills, and emotional intelligence to navigate life’s challenges effectively, regardless of whether one has a diagnosed mental health condition. It’s essential to recognize that mental health exists on a continuum, ranging from optimal mental well-being to severe mental illness. Having a mental health condition doesn’t necessarily mean someone is mentally unfit. Many individuals with mental health conditions lead fulfilling and meaningful lives by effectively managing their symptoms through therapy, support networks, and other practices. It’s safer and more scientifically accurate to describe than diagnose when it comes to mental health because it’s inaccurate to use the same parameters for a medical problem and a mind problem – so see a label as a description and not a diagnosis.

Health Fitness Revolution: In what ways do you envision future AI technologies having the potential to enhance the treatment and management of mental health imbalances?

Dr. Caroline Leaf: As mentioned earlier, I am excited to see where AI technologies and mental health intersect, and one of the biggest benefits I feel that AI can bring to the table is to help create personalized treatment plans: AI algorithms can analyze vast amounts of data, including genetic information, brain imaging scans, and behavioral patterns, to develop personalized treatment plans tailored to each individual’s unique needs and preferences. I believe this approach can optimize treatment outcomes by identifying the most effective interventions
for specific mental health conditions within the context of an individual’s unique life story.

Health Fitness Revolution: How do you perceive the unique ways in which each generation approaches and addresses mental health concerns? Please elaborate on the distinct factors and trends that shape the mental health landscape across different generations.

Dr. Caroline Leaf: Each generation approaches mental health concerns uniquely, shaped by historical, cultural, and technological influences. For example, “Baby Boomers”, growing up in a time of stigma, may rely on traditional treatments and prioritize work over well-being. Generation X tends to place more value on self-reliance and technology adoption, seeking work-life balance. Millennials, who are generally more open about mental health, tend to embrace holistic approaches and prioritize workplace cultures that support well-being. Generation Z, the so-called “digital natives”, often advocate more for destigmatization, peer support, and early intervention. Understanding these generational differences is vital for tailoring mental health interventions and support services to meet the diverse needs of each generation, as well as giving us different perspectives on mental healthcare that can inform a more holistic approach to mental wellbeing.

Health Fitness Revolution: Young adults are the first generation to grow up fully immersed in technology- how has this affected their mental health?

Dr. Caroline Leaf: This has had both positive and negative effects on their mental health. As much as technology has opened up lines of communication and support, such as mental health apps, it also has a downside. Social media platforms can create a culture of comparison, leading to feelings of inadequacy and anxiety, while cyberbullying facilitated by the internet can have devastating consequences on someone’s mental well-being. Fear of missing out (FOMO) can also exacerbate stress and dissatisfaction, and excessive technology use can lead to digital addiction, impairing sleep and overall well-being. Moreover, overreliance on technology can lead to reduced face-to-face interaction and information overload, contributing to feelings of loneliness and cognitive fatigue. However, as mentioned above, technology
also offers opportunities for mental health support through online resources, support groups, apps, and therapy options, which is especially valuable to people unable to travel or leave their homes, or for people unable to access more traditional mental health resources.

Health Fitness Revolution: What is your vision for the state of humanity in the year 2050?

Dr. Caroline Leaf: I hope that we live in a world where mental health is destigmatized and mental healthcare is centered around a more holistic, interdisciplinary approach to healing where the individuals narrative is recognized and honored within the environment they live.

Health Fitness Revolution: What are your thoughts on General Surgeon Vivek Murthy’s assertion that loneliness has developed into a significant public health concern in America? I’d like to hear your perspective on this matter.

Dr. Caroline Leaf: We all need to recognize that loneliness is a profound public health issue. It is not just “in our heads”. Indeed, loneliness is part of the human experience. Like hunger or thirst, it is a signal our body sends us when we lack something we need for survival. It is not something to be ashamed of — the science shows that we need relationships to not only survive but also thrive. There is an urgent need to teach people the importance of building a connected life. As human beings, we are made for relationships. We need to tell people that depending on others is NOT a weakness. Whether we are “extroverts” or “introverts”, we all need some level of human connection. Relationships help us heal, deal with stress, and lift up our moments of joy.

Health Fitness Revolution: What are three practical tips or recommendations you would provide to Americans seeking to prioritize and improve their mental health?

Dr. Caroline Leaf: Prioritizing and improving mental health is crucial for overall well-being, and there are several practical steps Americans can take to achieve this. Firstly, being empowered to understand what mental health is and mind-management. Secondly, practicing self-care by incorporating activities like exercise, mindfulness, and healthy eating into daily routines can significantly benefit their mental health. Thirdly, building strong support networks with friends, family, and peers provides valuable emotional support and reduces feelings of isolation. Lastly, seeking professional help from licensed therapists or counselors when needed ensures access to tailored treatment options and coping strategies. By taking proactive steps to prioritize mental health and seeking support when necessary, individuals can enhance their overall well-being and resilience in navigating life’s challenges.

Here are Dr. Caroline Leaf’s Social Media Channels:

Instagram, Twitter, Facebook, LinkedIn, Website, App

Dr. Ellen Reed: I heard someone say that “You are most perfectly positioned to serve that who you used to be,” and that is exactly how my performance coaching career has evolved. I have always been interested in psychology and how the brain works. I have a doctorate in experimental psychology, with an emphasis on cognition, so I’m really a researcher by training, although I’ve been coaching for over 18 years now. I also had a long career as a professional dancer. I actually just retired from dancing about a year and a half ago, so I was living sort of a double life for a while. 

Back to serving “that who I used to be”— I was always a perfectionist high-achiever. I was an A+ student, homecoming queen, a member of every club, you name it.… And I was always incredibly stressed and overwhelmed. In fact, this constant subtle stress, anxiety, and overwhelm didn’t even seem to be much of a problem because it was so “normal” for me. In fact, sadly this is incredibly normal. These days, happiness isn’t even normal. Self-confidence isn’t normal. Being fulfilled isn’t normal. What’s pretty normal is to wake up every morning feeling incredibly stressed and overwhelmed, as I did.

I was really lucky before my career even started, right before I was starting graduate school to meet my now colleague Dr. Jason Selk, who developed many of the fundamentals and tools that I now teach my own clients. I started by implementing them for myself. 

I have always loved the way science and research informs us on how we can live our best lives. Most people don’t know how simple success in life truly is. I feel very lucky to be in a position to make a huge impact on people’s outward success and internal happiness and contentment. 

Health Fitness Revolution: How can we, as a society, collectively prioritize mental health and cultivate a culture of overall well-being and resilience?

Dr. Ellen Reed: This starts by addressing our relationships to problems. As humans, we are wired with problem-centric thought (PCT), which means that we focus on our shortcomings or problems first and foremost. This used to be important to our survival as a species, but now it, frankly, makes us miserable and causes us to underperform. A theory in psychology states that which you focus on expands (Expectancy Theory). Put simply, when we focus on our problems, our problems become worse. Resilience is a great word, but most people don’t know how to develop this. We teach people exactly how to develop a Relentless Solution Focus, which is essentially a concrete way of training optimism and resilience. The research on optimism has been extensive. Optimistic people are healthier, happier, have better friendships, sleep better, and the list goes on and on. And my favorite stat is that people with optimism and a Relentless Solution Focus live on average up to 14 years longer than those who don’t. The definition of Relentless Solution Focus is the mind’s ability to stay focused on solutions, especially in the face of adversity. Remember, that which you focus on expands. When we are relentless about forcing our thoughts onto potential solutions, we become significantly better able to attack our problems, maintain confidence, and keep a handle on our mental health.

Health Fitness Revolution: How has your specialized training enabled you to make a meaningful impact in transforming lives and advancing mental health?

Dr. Ellen Reed: It’s one thing to know what you should be doing to improve your life, which I find most people do (or at least have a pretty good idea), but it’s another to actually execute on it. What I believe we are among the best in the world at is teaching people exactly how to become more resilient, optimistic, and relentless. And this starts with training our brains. Remember, it is normal to be stressed out, overwhelmed, and consumed by focusing on problems, which means that this is our default way of thinking. Without specific training to combat this “normal,” we will always defer back to our default. The great news is that we can take advantage of the brain’s neuroplasticity (the ability for the brain to mold itself through training) to change what is normal for us. We teach two very concrete tools to do just this—the mental workout and success log. In total, this training takes about two to three minutes per day to complete, and trains your brain to make Relentless Solution Focus and resilience your norm, instead of PCT. 

Health Fitness Revolution: What trends in the field are you most excited about or see having promising potential to transform care?

Dr. Ellen Reed: I have to say that I am most excited about the trend of “mental health” itself right now. It seems strange to say, but mental health is trending! It is now “cool” to pay attention to and address your mental health, which was not always the case. When my 8-year-old son is struggling at school, he has no hesitation to announce that he needs to visit the school counselor, with no regard for who hears him. That openness wasn’t a thing when I was in grade school. 

Health Fitness Revolution: Which books on mental health have significantly influenced you or are your personal favorites?

Dr. Ellen Reed: “Brain Rules” by Dr. John Medina. He did a comprehensive literature review on the impacts of exercise on our physical, cognitive, and emotion health, and the research is too compelling to ignore. When it comes to the benefits and protective features of exercise, there isn’t even a close second. Exercise is so important, but there are so many people who just don’t know how to prioritize it—it becomes secondary to all the other things they have piled on their plates. This is one of the very first things we target with new clients if they aren’t already exercising consistently. 

Health Fitness Revolution: How do you perceive the interplay between mental and physical health, considering the CDC’s stance on their equal significance? For instance, the CDC highlights the link between conditions like depression and the increased risk of long-term physical health issues such as diabetes, heart disease, and stroke. What are your thoughts on this important connection?

Dr. Ellen Reed: Again, 99% of the time, the first thing I have my clients commit to is exercise, if they are not already doing it. Specifically, cardiovascular exercise at least 30 minutes, three times per week, with the heart rate above 130bpm. You can not separate mental and physical health. Exercise is the most effective anti-depressant and anti-anxiety medication out there. It may not get you all the way there (although, it very well might!), but there is simply no way it won’t get you significant progress. I will say it this way, which may be hard for some people to hear—if you are not exercising consistently, there is no chance you are living your best life. 

Health Fitness Revolution: Many of us think that mental health is solely related to mental illness, however, it is possible to have a mental health condition and be mentally fit. Can you provide further insight on this notion?

Dr. Ellen Reed: Many people have been diagnosed with a mental health condition and are mentally fit, myself included! It is important to point out a flaw in our system, here. We need to understand the purpose of diagnoses. We oftentimes need an official “diagnosis” to qualify for certain supports, but people often misunderstand this diagnosis as a piece of their identity that they can’t work on or improve. In college, before I started implementing the mental toughness fundamentals that I now teach my clients, I needed to have a “diagnosis” of generalized anxiety disorder to be able to qualify to meet with a therapist. What is scary is that many people receive a mental health diagnosis and feel like they are doomed. For example, “I will always be anxious because I ‘have anxiety.’” Unfortunately, that mentality will likely make that true for you. But it doesn’t have to be your reality! Yes, we all have different predispositions and tendencies, but don’t underestimate the power of neuroplasticity. When you work on it, it will improve!

Health Fitness Revolution: In what ways do you envision future AI technologies having the potential to enhance the treatment and management of mental health imbalances?

Dr. Ellen Reed: I think it’s great. Yes, AI is intimidating, but it can be an incredible tool. The best treatment will always be prevention. AI can play an important role in helping people stay on track with habits and behaviors that have a major impact on their mental health. We have an app designed for parents’ mental health that does just that. In the app, the daily training is built in to help people implement. Solid metal health doesn’t require a lot of complexity. It requires the consistency of the important things.

Health Fitness Revolution: How do you perceive the unique ways in which each generation approaches and addresses mental health concerns? Please elaborate on the distinct factors and trends that shape the mental health landscape across different generations.

Dr. Ellen Reed: In my experience, kids embrace it. Mental health is much more embedded into the curriculum in schools, and there is space for kids to struggle with it and receive support. There is just so much more of a focus on it now, which opens up people’s comfort level with talking about what they are struggling with. While this is ultimately a really good thing, I am also very sensitive to being very careful about putting the focus on solutions and the positive, rather ruminating on problems. 

Health Fitness Revolution: What is your vision for the state of humanity in the year 2050?

Dr. Ellen Reed: If more people will adopt a relentless focus on solutions instead of contributing to talking about and focusing on problems, the world will collectively be in a much better place. I find that people really want to work on this, they just haven’t been taught how.  

Health Fitness Revolution: What are your thoughts on General Surgeon Vivek Murthy’s assertion that loneliness has developed into a significant public health concern in America? I’d like to hear your perspective on this matter.

Dr. Ellen Reed: Meaningful relationships were shown in a Harvard longitudinal study to be the number one factor for longevity. They are incredibly important and serve as a hugely protective factor. But an important key to understand is that there are ways to nurture this “belonging” need in us as humans beyond even marriage or family. The little interactions we have add up to a lot—the friendly convo with your barista, the kind interaction in the grocery store, the camaraderie at a sporting event… Think of every kind gesture you make as paying you back dividends on your health and longevity.  

Health Fitness Revolution: What are three practical tips or recommendations you would provide to Americans seeking to prioritize and improve their mental health?

Dr. Ellen Reed:

1. Get in the habit of recognizing what you are doing well. Remember, this is not normal for us as humans. What is normal is to do 99 things right in a day, and one thing less than perfectly, and then to be focused on that one imperfection at the end of the day. Research shows that self-confidence is the number one variable for all human performance, and our normal PCT is great at derailing self-confidence. The first question in the success log that our clients complete each is, “What 3 things did I do well in the last 24 hours?” Incredibly simple. Incredibly impactful. 

2. Be relentless about staying focused on improvement, not perfection. Use this question to do so—it is called the Relentless Solution Focus question, and it trains your brain to search for solutions when focused on problems or PCT: “What is one thing I can do that could help make this better?” Use it on repeat. 

3. Respect the brain’s bandwidth. Anything more than trying to implement or change one thing at a time is a recipe for inconsistency. Most people get discouraged because they try to focus on or improve too much at once—and any more than one is too much! Choose one thing you want to focus on implementing— maybe it’s increasing exercise, or writing down three “done wells” daily, or improving your diet—don’t be tempted to focus on more than one at a time. But ALWAYS have one thing you are working on improving. Humans are goal-seeking beings. We find joy and fulfillment from working toward goals. 

Here are Dr. Ellen Reed’s Social media networks:

Instagram, Facebook, Website, App

Health Fitness Revolution: What drew you to the field of mental health and made you passionate about this work?

Dr. Hector Rodriquez: Before my journey into brain health, I was a fashion photographer, a role that sharpened my insight into human emotions and expressions. This unique perspective fueled my fascination with the complexities of the human mind, guiding me towards psychiatry and psychology. At the Amen Clinics, leveraging SPECT scans allows us to explore brain health in unprecedented ways, offering personalized care that transforms lives. My passion for brain wellness is driven by the profound changes I witness in my patients—overcoming trauma, unlocking potential, and finding balance. Merging my artistic eye with scientific inquiry, I am dedicated to advancing my patients’ care, inspired every day by the stories of resilience and healing.

Health Fitness Revolution: How can we, as a society, collectively prioritize mental health and cultivate a culture of overall well-being and resilience?

Dr. Hector Rodriquez: As a society, our path to prioritizing mental health begins with a pivotal shift in conversation—from mental health to brain health. This transition underscores the biological foundation of emotional and cognitive experiences, framing our approach to wellness in terms of tangible, physiological health. In my journey from fashion photography to psychiatry, and through my work at the Amen Clinics utilizing SPECT scans, I’ve seen firsthand the transformative power of understanding the brain. By embracing scientific advances and holistic practices, we can demystify the brain’s role in our well-being, fostering a culture where seeking help becomes as routine as visiting a doctor for a physical ailment. Education plays a crucial role, as does de-stigmatizing brain health issues. Encouraging open dialogue, backed by scientific understanding and compassion, will pave the way for a society that values and actively nurtures brain health, resilience, and overall well-being.

Health Fitness Revolution: How has your specialized training in psychiatry enabled you to make a meaningful impact in transforming lives and advancing mental health?

Dr. Hector Rodriquez: My psychiatry training in Miami, a city celebrated for its multicultural vibrancy, has profoundly shaped my approach to making a significant impact in brain health. This diverse backdrop has taught me the importance of a multicultural perspective, allowing me to tailor treatments that are not only effective but also resonate with the unique cultural backgrounds of my patients. Emphasizing brain health over traditional mental health narratives, I focus on the physiological aspects of psychiatric conditions, leveraging advanced SPECT scans at the Amen Clinics to offer personalized care. This shift towards viewing issues through the lens of brain health has been pivotal, enabling a deeper understanding and more comprehensive treatment strategies. My training has instilled in me the values of empathy, cultural sensitivity, and the necessity of an individualized approach, driving my commitment to de-stigmatize brain health, educate the community, and advocate for a society that prioritizes proactive and preventative care for overall well-being.

Health Fitness Revolution: What trends in the field are you most excited about or see having promising potential to transform care?

Dr. Hector Rodriquez: I’m really excited about how new technology is changing the way we help people. Being in Miami has shown me how important it is to use these new tools to meet everyone’s different needs. One cool tech we use at the Amen Clinics is called SPECT scans. These scans let us see what’s going on in the brain in a way we never could before, helping us give people the exact help they need. There’s also other new tech like apps and online tools that make it easier for people to get help whenever they need it, no matter where they are. All this new stuff is making it an exciting time to be in psychiatry because it means we can do a better job for more people. I can’t wait to see how all these new technologies will keep making things better for everyone.

Health Fitness Revolution: Which books on mental health have significantly influenced you or are your personal favorites?

Dr. Hector Rodriquez: Two books that have significantly influenced me and stand as personal favorites are “The Body Keeps the Score” by Bessel Van Der Kolk and “The End of Mental Illness” by Dr. Daniel Amen. 

“The Body Keeps the Score” delves into how trauma impacts the body and mind, highlighting the importance of understanding the physical embodiment of psychological trauma. It’s a compelling read that has deepened my appreciation for the interconnectedness of emotional experiences and physical states.

“The End of Mental Illness” by Dr. Daniel Amen, whose work with SPECT scans at the Amen Clinics has inspired much of my practice, challenges traditional perceptions of mental illness. Instead, it proposes a shift towards understanding and treating brain health issues. This book aligns with my belief in the power of emerging technologies, like brain imaging, to transform psychiatric care.

Both books advocate for a more holistic and nuanced approach to brain health, emphasizing the need for individualized treatment plans that consider the entire person—body and mind. Their insights have been instrumental in shaping my approach to psychiatry, inspiring me to continue exploring innovative methods to support brain health and well-being.

Health Fitness Revolution: How do you perceive the interplay between mental and physical health, considering the CDC’s (Centers for Disease Control and Prevention) stance on their equal significance? For instance, the CDC highlights the link between conditions like depression and the increased risk of long-term physical health issues such as diabetes, heart disease, and stroke. What are your thoughts on this important connection?

Dr. Hector Rodriquez: The connection between mental and physical health is undeniable and deeply interwoven, a stance I fully embrace and which aligns with the CDC’s recognition of their equal significance. This interconnectedness underscores a fundamental principle of my practice: the focus on brain health as the nexus of well-being. The CDC’s insights into the correlation between conditions like depression and the risk of developing long-term physical health issues such as diabetes, heart disease, and stroke illuminate the critical need to approach health holistically…and very simple the brain connects it all because it orchestrates the entire show. If your brain is healthy, you are healthy. If your brain feels good, you feel good. 

Understanding that emotional trauma, stress, and brain disorders can manifest physically, it’s imperative to adopt a comprehensive treatment strategy that addresses both mental and physical aspects. This approach not only aims to alleviate symptoms but also targets the underlying causes, promoting a healthier, more balanced life.

With the use of SPECT brain scans, we strive to visualize and treat the brain’s role in these health dynamics. By prioritizing brain health, we can significantly impact overall health, reducing the risk of chronic physical conditions by addressing brain health proactively. This holistic perspective is essential in fostering a society where the care for brain health is as routine and de-stigmatized as physical health care, ultimately leading to a reduction in the prevalence of both mental and physical health challenges. The connection between brain health and overall wellness is a cornerstone of my practice and a critical area for ongoing research and public health advocacy.

Health Fitness Revolution: Many of us think that mental health is solely related to mental illness, however, it is possible to have a mental health condition and be mentally fit. Can you provide further insight on this notion?

Dr. Hector Rodriquez: I appreciate the perspective, but I hold a different view, particularly emphasizing the critical role of brain health in overall well-being. The notion that one can have a mental health condition yet be “mentally fit” overlooks the foundational impact and functions of the brain on the rest of the body and person. If the brain is not in optimal health, an individual may experience a range of symptoms stemming directly from this imbalance.

By prioritizing brain health, we address the underlying causes of these symptoms, not just their manifestations. This approach supports the idea that true mental fitness is intertwined with the physical health of the brain. Therefore, enhancing brain health through targeted interventions, lifestyle changes, and possibly medication can lead to significant improvements in both mental and physical well-being.

In essence, the distinction between having a mental health condition and being mentally fit becomes less pronounced when we focus on the brain’s health. By ensuring our brain is fit, we support our ability to cope with stress, adapt to challenges, and maintain mental fitness, even in the presence of a brain health condition.

Health Fitness Revolution: In what ways do you envision future AI technologies having the potential to enhance the treatment and management of mental health imbalances?

Dr. Hector Rodriquez: From my perspective, future AI technologies hold immense promise for transforming brain health care. AI can personalize treatment by analyzing vast amounts of data to identify patterns and predict outcomes, offering tailored interventions for each individual. It could revolutionize diagnosis, making it faster and more accurate, especially in identifying conditions at their onset. AI-driven tools could provide real-time monitoring and support, extending the reach of therapy beyond traditional settings and making mental health care more accessible. Additionally, AI can enhance our understanding of brain health through advanced imaging and analysis, paving the way for breakthroughs in treatment methods and improving overall well-being.

Health Fitness Revolution: How do you perceive the unique ways in which each generation approaches and addresses mental health concerns? Please elaborate on the distinct factors and trends that shape the mental health landscape across different generations.

Dr. Hector Rodriquez: The landscape of brain health awareness is undergoing a remarkable transformation across generations, with younger individuals leading the way towards de-stigmatizing brain-related conditions. This demographic is remarkably open about discussing and seeking help for their brain health, leveraging social media and digital platforms to share their experiences and find community support. This openness is a beacon of hope, illuminating the path toward a society where the stigma around brain health is significantly diminished.

In contrast, older generations tend to approach brain health with more caution and privacy, often influenced by the stigmas and misconceptions prevalent during their younger years. Despite these differences, the increasing dialogue initiated by younger people is beginning to permeate all age groups, fostering a more understanding and supportive environment for everyone, regardless of their age.

This evolution in perception is not just about accepting brain health issues but also about embracing the advancements in treatment and support made possible by technology and research. It’s a sign of a brighter future where brain health is prioritized, and individuals feel empowered to seek help and support without fear of judgment. As this trend continues, we can anticipate a society where brain health is an integral part of overall well-being, celebrated and cared for with optimism and collective responsibility.

Health Fitness Revolution: Young adults are the first generation to grow up fully immersed in technology- how has this affected their mental health? 

Dr. Hector Rodriquez: Growing up fully immersed in technology, young adults find themselves navigating a digital landscape that casts a long shadow over their brain health. The constant barrage of information and the pressure to remain perpetually connected can lead to profound feelings of stress and isolation. Social media, while promising connection, often showcases a polished, unattainable version of reality, deepening feelings of inadequacy and loneliness among this generation. The relentless glow of screens disrupts sleep and diminishes time for physical activity, silently eroding their well-being.

Moreover, the rapid evolution of technology brings about a sense of transience and uncertainty about the future, fueling anxiety. The digital realm also opens doors to cyberbullying and online harassment, introducing relentless threats that can leave lasting scars on young minds. In this way, the digital age, while rich in opportunities, paradoxically engenders a landscape where brain health struggles loom large, casting a pall over the promise of connectivity and progress.

Health Fitness Revolution: What is your vision for the state of humanity in the year 2050?

Dr. Hector Rodriquez: Envisioning humanity in the year 2050, I hope for a world where the strides made in technology and medicine have converged to create a more equitable, healthy, and interconnected global society. 

In healthcare, advancements in personalized medicine and brain health are expected to make preventive care and treatment more accessible and effective, significantly reducing the burden of disease worldwide. Brain health, in this future, is prioritized and destigmatized, with communities fostering support and understanding for all individuals.

Technological innovations have the potential to bridge gaps in education and opportunity, offering every individual the chance to learn and grow. I hope for a digital landscape that enhances human connection rather than detracting from it, where the benefits of technology are balanced with the importance of real-world interactions and experiences.

Ultimately, my vision for 2050 is one of hope: a world where humanity has harnessed its collective creativity, compassion, and ingenuity to build a society that uplifts everyone, fostering a global community marked by well-being, with a special emphasis on nurturing and protecting brain health as a cornerstone of this prosperous future.

Health Fitness Revolution: What are your thoughts on General Surgeon Vivek Murthy’s assertion that loneliness has developed into a significant public health concern in America? I’d like to hear your perspective on this matter.

Dr. Hector Rodriquez: General Surgeon Vivek Murthy’s assertion that loneliness has burgeoned into a significant public health concern deeply resonates with me, especially through the lens of emotional intelligence, which is central to my work. As inherently social creatures, our well-being hinges on our ability to connect, understand, and empathize with others. Emotional intelligence is crucial for fostering this sense of connectedness, enabling us to navigate and nurture our relationships effectively.

In today’s society, despite the illusion of constant connectivity provided by digital platforms, a genuine connection is often lacking, leading to an epidemic of loneliness. This disconnection not only affects our mental and brain health, contributing to conditions like depression and anxiety but also has tangible effects on our physical health. 

My emphasis on emotional intelligence seeks to address this gap, highlighting the importance of cultivating skills such as empathy, self-awareness, and effective communication. These competencies are essential not only for personal development but also for building strong, supportive communities that can counteract the tide of loneliness.

Acknowledging loneliness as a significant public health issue necessitates a comprehensive strategy that includes promoting emotional intelligence as a foundational pillar. By doing so, we can create a more empathetic, connected society that recognizes and acts on our core need for social bonds, ultimately leading to a healthier, more fulfilled populace.

Health Fitness Revolution: What are three practical tips or recommendations you would provide to Americans seeking to prioritize and improve their mental health?

Dr. Hector Rodriquez:

1. Cultivate Emotional Intelligence: What my book is all about “The Power of emotional intelligence”. Boosting your emotional intelligence is pivotal for brain health and your life to go better. Engage in mindfulness to heighten self-awareness and manage emotions adeptly. Practicing empathy and active listening can enrich your relationships, creating stronger bonds and eliminating loneliness. Emotional intelligence empowers you to navigate your feelings and understand others’, building meaningful connections.

2. Commit to Physical Activity: Regular exercise benefits both body and brain, playing a crucial role on smashing depression and anxiety symptoms, uplifting mood, and enhancing overall wellness. Discover a physical activity you enjoy—be it walking, yoga, or dancing—and weave it into your daily life. Just 30 minutes daily can significantly impact your well-being.

3. Cultivate Connections and Seek Community: Our innate need for social bonds underscores the importance of nurturing connections. Maintain and deepen relationships with those close to you and explore new communities that resonate with your interests. Quality, not quantity, in relationships fosters a sense of belonging vital for brain health. In today’s digital age, virtual connections can also sustain these crucial bonds when physical proximity is challenging.

Above all, Love Your Brain, you only have one: Recognize your brain as the foundation of emotional and physical health. Adopting a brain-healthy lifestyle, including nutritious eating, adequate sleep, and mental stimulation, can profoundly influence your mental health. Cherishing and caring for your brain creates a solid base for overall well-being, enabling you to live a more fulfilled and healthy life.

By focusing on emotional intelligence, physical wellness, social connections, and loving your brain, you’re taking powerful steps toward better mental health and a more vibrant life.

Here are Dr. Hector Rodriguez’s Social media networks:

Instagram, Twitter, Facebook, Website

Through her coaching practice, her Relatable podcast, and role as a behavioral health and psychology professor at Grand Canyon University, Dr. Fedrick actively works towards normalizing the mental health challenges that many individuals encounter in forging meaningful connections. Specializing in communication, emotional intimacy, and breaking dysfunctional cycles, she empowers people with practical tools for cultivating healthier relationships.

Furthermore, Dr. Fedrick’s passion lies in shedding light on topics that are often cloaked in shame or secrecy. Through interviews, articles, and engaging talks, she compassionately addresses issues such as communication barriers, sexual wellness, and relational patterns.

In this captivating discussion with Samir Becic, Dr. Fedrick explores the intricate relationship between intimacy, mental fitness, and holistic well-being. Keep reading as Dr. Fedrick delves into the profound impact of prioritizing relational health on happiness, resilience, and the pursuit of fulfilling lives.

Samir Becic: What drew you to the field of mental health and made you passionate about this work?

Dr. Elizabeth Fredrick: I was drawn to the field of mental health in my very early twenties as I started to recognize my desire to help and support others navigate through the pain and struggles they were experiencing. Prior to even starting my education in psychology, I would speak about a desire to help others “break the cycle” and this continues to be my heart’s deepest desire even close to 20 years later.

While I have been passionate about the mental health field since prior to starting my education, I would say that my passion has exponentially grown the longer I have been in this field and have seen the profound transformations that my clients experience, as the result of my own ongoing healing journey. Much of the content I share with others, whether through social media, my podcasts, or my book, are rooted in my personal experiences with trauma, mental health struggles, and the ways that I have found to be effective in healing and addressing these pains and difficulties.

My mission is to normalize the human experience and to assist others in seeing that they are not alone in their pain and struggles, as well as to provide hope and guidance for healing and growth

Samir Becic: How can we, as a society, collectively prioritize mental health and cultivate a culture of overall well-being and resilience?

Dr. Elizabeth Fredrick: As a society, one of the most effective ways we can collectively prioritize mental health is by first and foremost acknowledging it as a real need and choosing to stop minimizing and dismissing the impact of it on our daily functioning and overall quality of life. Up until recently, mental health has been incredibly stigmatized and looked at as “other people’s” problems, without realizing that there are so many of us who struggle on a daily basis with serious symptoms of anxiety, depression, neurodiversity, and so on.
Until we start acknowledging and accepting these experiences, it will be nearly impossible to cultivate a culture of overall well-being and resilience.

However, when we can start talking about these things more openly and truly recognizing the toll these experiences take on so many, we can then start to do something about it. Doing something about it looks like encouraging our society to stop glamorizing “busy” and the “hustle culture” and instead start making rest, relaxation, and play more of a priority.

The interesting thing about resilience is that it is commonly believed people who have been through the worst things alone and just had to “figure it out” are the most resilient type of people. On the contrary, those are generally the most broken and traumatized individuals. Whereas, people who have the support, encouragement, and are not forced to face hard times alone, are actually the individuals who become most resilient.

Thus, when we are considering how to cultivate resiliency in our society, this requires that we recognize that humans are wired for connection, and that we choose to put more of a focus and emphasis on building community, fostering safe and healthy connections with others, and learning how to show up better and more supportive for our loved ones.

Samir Becic: How has your specialized training in intimacy and relationships enabled you to make a meaningful impact in transforming lives and advancing mental health?

Dr. Elizabeth Fredrick: My training and experience in intimacy and relationships has enabled me to make a meaningful impact on transforming lives and advancing mental health by helping people to not feel so alone in their struggles with relationships and with life in general. It is fascinating how there is not one person on this Earth who doesn’t struggle in some capacity with relationships, and the general stress of life, yet we are so conditioned to just pretend everything is okay and not talk about our authentic experiences.

One of the ways I am most passionate about helping others transform their lives is by helping them to learn and accept that it is okay not to be okay, and to understand that we are all struggling with something. I also find it important to normalize that there is not one of us who has things “all figured out” and instead we are all just doing our best to navigate through this thing called life.

There is something so powerful and relieving for people when they realize that they are not the only ones struggling and that there isn’t some secret mystery to life that is being hidden from them. Instead, when we can accept that life is full of ups and downs, and the best thing we can learn to do is manage these experiences more effectively, it takes so much of the pressure off.

I am also working to advance the mental health field through providing guidance for individuals who want to address their ongoing struggles with relationships, including getting out of toxic cycles and learning better ways to connect and relate to others.

My approach to this relationship transformation is called Relationship (Re)Programming. This approach starts with first identifying their Relationship Programming, which is the term I use to describe how our upbringings impact our relationships in adulthood.

The ways that our caregivers consistently interacted with us (whether nurturing, present, and attentive OR chaotic, neglectful, and abusive… and everything in between) sets the stage for what we come to believe is “normal” in our adult relationships.

We are products of our environment. And yet the interesting thing about our Relationship Programming is that we have no clue it is even happening. it’s these consistent messages day in and day out throughout childhood that create our belief system around how we should expect others to treat us, what healthy communication and conflict resolution looks like, and if we believe we are worthy of someone showing up for us. Since the brain seeks out what is familiar, we tend to find ourselves in very similar dynamics in our adult relationships, that can have a serious impact on our mental health and quality of life.

By engaging in the process of Relationship (Re)Programming, which takes place through awareness, implementation, and adaptation, we can start to (re)program the relationships we are drawn to, what we accept and tolerate from others, and how we show up in these relationships.

My book, Relationship (Re)Programming provides a deep dive into this journey of (re)programming.

Samir Becic: What trends in the field are you most excited about or see having promising potential to transform care?

Dr. Elizabeth Fredrick: The trend in the field that I am most excited about is the increased societal acceptance of mental health in general. The more society not only accepts, but also celebrates, mental health, the more willingness and opportunities there will be for funding and growth in this field. While I do think the ability to use technology is opening up a lot of access to care, such as through telehealth services, I do get concerned about some of these advances actually removing the aspects of mental health care that is most important, which is human connection.

Samir Becic: Which books on mental health have significantly influenced you or are your personal favorites?

Dr. Elizabeth Fredrick:

• Healing Your Attachment Wounds: How to Create Deep and Lasting Intimate Relationships By Diane Poole Heller
• Running on Empty By Christine Musello, PsyD & Jonice Webb, Phd
• Man’s Search for Meaning By Viktor Frankl

Samir Becic: How do you perceive the interplay between mental and physical health, considering the CDC’s stance on their equal significance? For instance, the CDC highlights the link between conditions like depression and the increased risk of long-term physical health issues such as diabetes, heart disease, and stroke. What are your thoughts on this important connection?

Dr. Elizabeth Fredrick: Mental and physical health are undeniably connected, and both have a direct impact on our daily functioning and quality of life. Stress would be one of the best examples that we see directly impact our emotional and physiological well-being. Stress is often at the root of the ailments mentioned here and can be greatly reduced by taking care of both our mental and physical health.

It is unfortunate when individuals are working towards healing and overall personal improvement and don’t recognize that it is really hard to improve in one of these aspects without putting focus on improving both. This can sometimes feel overwhelming to try to figure out how to take care of ourselves holistically in our fast-paced, chaotic culture. However, I am a big believer that it is really hard to find any type of healing, improvement, or even contentment in life, when we aren’t caring for ourselves both physically and emotionally.

Samir Becic: Many of us think that mental health is solely related to mental illness, however, it is possible to have a mental health condition and be mentally fit. Can you provide further insight on this notion?

Dr. Elizabeth Fredrick: It is absolutely possible to have a mental health condition and still be mentally fit and thrive in many areas of your life. A common misconception about mental health conditions is that they are black and white, that they either impact you 100% of the time, or they don’t impact you at all. This could not be further from the truth and is actually one of the misconceptions about mental health that is doing our society a serious disservice. It’s important to keep in mind that mental health conditions look different for everyone. While there is primary criteria that is required in order to be diagnosed for a mental health condition, that doesn’t mean these symptoms and experiences manifest exactly the same for everyone.

For example, someone can be depressed and still have a job they love, a great support system, and be highly successful (in whatever way they define this). Someone can have anxiety and still take risks, have fulfilling relationships, and find joy in hobbies and other passions.

One of the most effective things we can do for destigmatizing and supporting the mental health field is to learn how to hold space for the “and” when it comes to mental health conditions. Someone can struggle with a mental health condition AND still have an amazing life.

Samir Becic: In what ways do you envision future AI technologies having the potential to enhance the treatment and management of mental health imbalances?

Dr. Elizabeth Fredrick: I think there are great opportunities with future AI technologies in terms of creating apps and other devices that can help with emotional regulation, stress reduction, psychoeducation, journaling, as well as other methods of support for individuals who may not have access to direct mental health care. However, in terms of AI technologies assisting directly with the treatment of mental health concerns, such as being a replacement for counseling or therapeutic services, I am currently unsure about how I feel regarding these types of advancements.

Samir Becic: How do you perceive the unique ways in which each generation approaches and addresses mental health concerns? Please elaborate on the distinct factors and trends that shape the mental health landscape across different generations.

Dr. Elizabeth Fredrick: We have certainly seen a shift in the unique ways in which each generation approaches and addresses mental health concerns. The most commonly compared generations are the Baby Boomers, the Millennials, and Gen Z. We often see that the baby boomer generation was highly uninformed about mental health and the impact of emotional experiences, and thus are commonly much more dismissive and avoidant of these experiences.

The millennial generation was directly impacted by the baby boomer’s parenting styles, which were rooted in a “suck it up” and stop complaining type approach. This led to many millennials (and baby boomers as well, to be fair) experiencing what we would consider emotional neglect and covert trauma, which has led to a great deal of mental health struggles. Millennials demonstrate that they are a bit more open to talking about and accepting mental health struggles, but this population is a bit divided, as some still accept and subscribe to the methods in which they were raised (their ‘programming’). Thus, while many millennials appear to be more open to mental health concerns, this generation is still somewhat impacted by the stigma, and so there continues to be some resistance to fully accepting and acknowledging mental health struggles.

Gen Z appears to have fully accepted mental health as something that is real and that should not be ignored. Many millennials did attempt to raise their children “differently” than the way they were raised, but some might argue that this led to a complete swing to the other end of the spectrum, in which Gen Z has been raised with fewer limitations and expectations. While Gen Z is certainly the generation most accepting of mental health, there are concerns about the impact of social media platforms leading to “self-diagnosing” and the tendency to over-pathologize various life experiences. The comparison of these generations is presented here at a very high level and is based on generalizing these populations, but as we know, these experiences and beliefs around mental health are not the same for everyone in each generation. Regardless, the hope would be that a middle ground can be found where mental health is acknowledged, accepted, and destigmatized, but that it is also not weaponized or exploited.

Samir Becic: Young adults are the first generation to grow up fully immersed in technology- how has this affected their mental health?

Dr. Elizabeth Fredrick: Technology has had a tremendous effect on young adults, both in positive and negative ways. Technology allows the world access to incredible knowledge and experiences, but most certainly does not come without a cost. We have seen technology impact mental health by increasing symptoms of anxiety and depression as the result of increased comparisons, cyber-bullying, endless scrolling, reducing invaluable in-person connections, and more. We have also seen a direct impact on attention-span and focus, as research indicates that technology has truly resulted in re-wiring of the brain in a plethora of ways.

Samir Becic: What is your vision for the state of humanity in the year 2050?

Dr. Elizabeth Fredrick: My vision for the state of humanity in the year 2050 is that we can fully accept, acknowledge, and prioritize both the physical and mental health of our communities. It would also be incredible to see our school systems add in curriculum about emotional intelligence, healthy relationships, and general life skills. The hope is that we can find middle ground in terms of how mental health is addressed and treated and that we can use the advancements of technology to work towards creating peace, connection, and harmony.

Samir Becic: What are your thoughts on General Surgeon Vivek Murthy’s assertion that loneliness has developed into a significant public health concern in America? I’d like to hear your perspective on this matter.

Dr. Elizabeth Fredrick: Loneliness is one of the most painful and detrimental experiences to our overall health and wellbeing. Humans are designed for connection and community. We are wired for attachment, belonging, and connectedness. Thus, when we are deprived of this intrinsic need, we are unable to optimally function in the ways we were intended to. Research indicates that loneliness leads to an increased risk of anxiety and depression, substance abuse, a number of physical health ailments, premature death, and more.

A big part of my work specializing in intimacy and relationships is assisting individuals to realize that craving human connection does not make them weak, “needy,” nor codependent. But rather yearning for connection is how the human brain is wired and is a very normal and natural desire. Unfortunately, our society has perpetuated a slew of false narratives suggesting that a deep desire for connection and romantic relationship means that someone is broken or defective. This is such an inaccurate and harmful message that is leading many people to believe they are not healthy unless they can tolerate being alone. The fact is, we are not designed to be alone.

This is also where the importance of my work around Relationship (Re)Programming comes in because while loneliness is not good for us, staying in toxic and unsafe relationships is also not good for us. But that doesn’t mean we need to pick between either being lonely or staying in unhealthy relationships. It means that we all need to engage in our personal journeys towards healing, personal growth, and Relationship (Re)Programming, so that we can start to obtain and maintain healthy, safe, and fulfilling relationships.

Samir Becic: What are three practical tips or recommendations you would provide to Americans seeking to prioritize and improve their mental health?

Dr. Elizabeth Fredrick: Three practical tips I would provide to Americans seeking to prioritize and improve their mental health would be the three steps I developed for Relationship (Re)Programming:

1. Increase your self-awareness.
   • Become more aware of your unprocessed trauma, negative core beliefs, current mental health struggles, the quality of your relationships, your relational patterns and behaviors, the things that upset or overwhelm you, how you are spending your time, how you feel on a daily basis, and so on.
2. Identify & implement needed change.
   • Once you become more aware of your past, present, and desires for your future, start to identify what things need to change in order for you to feel more satisfied with your life, your relationships, and yourself. When you identify what needs to change, pick just one thing at a time, and start to actually do that one thing differently. It is crucial to keep in mind that if nothing changes, nothing changes.
3. Allow time for adaptation.
   • Change does not happen overnight. It is essential to remember that our ‘programming’ is literally the way we have been wired, and thus these thoughts, beliefs, and behaviors are such an ingrained part of us (we often don’t even realize the choices we make are the result of how we were programmed). But the beauty of this is that if the way we are currently functioning through life is the result of how we were ‘programmed’ that means we can make a conscious decision to (re)program, but we must allow time for this (re)programming to really settle in. This stage of change requires that you give yourself patience, grace, and time to re-adjust to a new norm. Once you feel this change has become solidified, go back to step two, and pick the next area of growth.

Here are Dr. Fredrick’s Social media networks:

Website, Instagram, TikTok, YouTube

Health Fitness Revolution: What drew you to the field of mental health and made you passionate about this work?

Dr. Daniel Pompa: While I am not an expert in mental health,  I do have a deep understanding of how toxicity and studies have shown us that neurotoxicity plays a huge role in mental health. Over nearly two decades, my focus has been training practitioners and doctors in the safe removal of neurotoxins from the brain. While not every mental health issue stems solely from neurotoxicity, it is undeniably a significant contributing factor that exacerbates conditions.

HFR: How can we, as a society, collectively prioritize mental health and cultivate a culture of overall well-being and resilience?

Dr. Daniel Pompa: Addressing neurotoxins is just a part of the equation; acknowledging mental health as a legitimate health concern is paramount. By recognizing the signs and symptoms, we move away from stigmatization and toward empathetic treatment. This shift not only changes how individuals are perceived but also encourages a deeper exploration into potential underlying causes.

HFR: How has your specialized training enabled you to make a meaningful impact in transforming lives and advancing mental health?

Dr. Daniel Pompa: While my primary focus isn’t treating mental health conditions, I work extensively with individuals seeking relief from symptoms that often overlap with mental health challenges. Whether it’s anxiety, depression, sleep disorders, or gut problems, many of these symptoms are intertwined with broader health issues that individuals grapple with daily.

Rather than treating mental illness per se, my approach emphasizes identifying underlying causes, which aligns perfectly with my training ethos. By pinpointing and addressing these root causes—be it emotional trauma, physical trauma, or genetic predispositions—we pave the way for the body’s natural healing mechanisms to take effect.

My journey delves into the fascinating realm of epigenetics, challenging the notion that our genetic destiny is predetermined. We now understand that environmental factors, such as certain neurotoxins or traumatic experiences, can activate genes associated with mental health conditions. Conversely, removing these stressors can potentially turn off these genes, offering hope and possibilities for recovery.

Another vital aspect is understanding the gut-brain connection and the profound impact of gut health on neurotransmitter production. Recent scientific revelations highlight the indispensable role of gut bacteria in synthesizing key neurotransmitters like serotonin and dopamine, crucial for mood regulation and cognitive function.

By integrating this multifaceted knowledge into my work, I contribute to a deeper understanding of mental health complexities within healthcare professionals and the broader community. Empowering individuals with insights into causative factors and holistic approaches not only transforms lives but also fosters resilience and well-being on a profound scale. It’s about nurturing a comprehensive understanding of mental health that goes beyond symptomatic relief, focusing on long-term healing and vitality.

My approach revolves around identifying and addressing root causes rather than simply treating symptoms. Through my training programs for doctors and coaches, I emphasize the importance of understanding that symptoms are signals of deeper imbalances within the body.

For instance, emotional trauma, physical trauma, or even genetic predispositions can contribute to the manifestation of mental health conditions. However, groundbreaking research in epigenetics has shown that genes are not our destiny; they can be influenced by environmental factors such as neurotoxins and traumas.

By removing these stressors and addressing imbalances, we can potentially turn off the genes associated with mental health conditions. This aligns with the evolving understanding that our genetic susceptibilities can be modulated through lifestyle changes and targeted interventions.

Moreover, recent advances in microbiome research have shed light on the crucial role of gut health in mental well-being. The intricate relationship between gut bacteria and neurotransmitter production underscores the importance of a holistic approach to mental health.

Rather than solely relying on medications, exploring the gut-brain connection and restoring microbial balance can positively impact neurotransmitter levels, including serotonin and dopamine, essential for mood regulation and cognitive function.

This integrated perspective emphasizes the need to prioritize mental health within our societal frameworks, not just through symptom management but by fostering a culture of prevention, holistic health practices, and resilience-building strategies. It’s about addressing the root causes and promoting overall well-being for everyone.

HFR: What trends in the field are you most excited about or see having promising potential to transform care?

Dr. Daniel Pompa: I am particularly excited about the evolving trends in the field of epigenetics and the microbiome, which hold immense potential to revolutionize care and outcomes in health and wellness.

The deeper understanding of epigenetics, especially in relation to mental health, is incredibly promising. We are no longer limited by the belief that our genetic destiny is set in stone. Instead, we recognize that environmental factors, such as neurotoxins and traumas, play a significant role in gene expression related to mental health conditions. By targeting these environmental influences, we have the potential to modulate gene activity and improve outcomes for individuals dealing with mental health challenges.

Similarly, the burgeoning research in the gut-brain connection through microbiome studies is reshaping how we approach mental well-being. The intricate interplay between gut bacteria and neurotransmitter production is a game-changer. Understanding that a balanced microbiome is essential for synthesizing key neurotransmitters like serotonin and dopamine opens up new avenues for treatment and preventive care. By optimizing gut health, we can positively impact mood regulation, cognitive function, and overall mental wellness.

HFR: Which books on mental health have significantly influenced you or are your personal favorites?

Dr. Daniel Pompa: The Brain that Changes Itself by Norman Doidge, MD

HFR: How do you perceive the interplay between mental and physical health, considering the CDC’s stance on their equal significance? For instance, the CDC highlights the link between conditions like depression and the increased risk of long-term physical health issues such as diabetes, heart disease, and stroke. What are your thoughts on this important connection?

Dr. Daniel Pompa: My perspective on this critical connection delves into the intricate mechanisms underlying cellular inflammation and its far-reaching effects on hormonal balance and neurotransmitter function. As I often teach, hormones and neurotransmitters rely on specific cellular receptors for their proper functioning. When cellular inflammation, fueled by modern dietary habits and environmental toxins, escalates, it disrupts these crucial interactions on a cellular level. This disruption contributes significantly to the escalating epidemic of mental health disorders.

One noteworthy example is the impact of toxins like glyphosate, as evidenced by Dr. Stephanie Sennef’s 2012 study revealing its role in compromising the blood-brain barrier and exacerbating depression. The correlation studies conducted by Nancy Swanson further reinforce this link, showcasing glyphosate’s association not just with depression but also with other brain-related disorders such as autism. The ability of these toxins to penetrate deeper into the brain underscores the intricate relationship between physical exposures and mental health outcomes.

This correlation between physical health, cellular inflammation, and mental well-being highlights the need for a holistic approach to healthcare. Addressing mental health concerns must go hand in hand with addressing underlying physical factors such as diet, environmental exposures, and inflammatory processes. By recognizing and addressing these interconnected aspects, we can work towards comprehensive solutions that promote optimal health and resilience across the board. It’s not just about treating symptoms but understanding and mitigating the root causes that impact both mental and physical health outcomes.

HFR: In what ways do you envision future AI technologies having the potential to enhance the treatment and management of mental health imbalances?

Dr. Daniel Pompa: AI technologies hold immense promise in revolutionizing mental health treatment and management.

AI’s ability to rapidly collect and analyze vast amounts of data can lead to better understanding and more accurate diagnoses of mental health disorders. By uncovering patterns and correlations within datasets, AI-driven analytics can inform personalized treatment plans, improving outcomes for individuals.

Furthermore, AI can enhance the consistency of diagnoses and treatment approaches across healthcare settings, ensuring evidence-based care for all patients. Innovative AI-driven interventions, such as virtual reality therapies and AI chatbots, also offer new avenues for accessible and effective mental health support.

HFR: How do you perceive the unique ways in which each generation approaches and addresses mental health concerns? Please elaborate on the distinct factors and trends that shape the mental health landscape across different generations.

Dr. Daniel Pompa: The perception of mental health is evolving beyond just mental illness, especially among younger generations. They are more open to diverse solutions and recognize that relying solely on medication may not provide comprehensive answers.

Instead of viewing mental health in a binary way, there’s a growing understanding that individuals can have mental health conditions while still maintaining mental fitness. Mental fitness encompasses resilience, coping skills, emotional intelligence, and overall well-being, regardless of a diagnosed condition.

Embracing a holistic approach to mental health involves exploring various strategies beyond medication, such as therapy, mindfulness, lifestyle changes, and social support networks. Encouraging open discussions and promoting awareness about mental health nuances is crucial for empowering individuals, particularly the younger generation, to prioritize mental fitness alongside managing mental health conditions.

HFR: Young adults are the first generation to grow up fully immersed in technology- how has this affected their mental health? 

Dr. Daniel Pompa: The impact of growing up immersed in technology on the mental health of young adults is profound and multi-faceted.

On one hand, technology offers unprecedented exposure and accessibility to information, which can facilitate a deeper understanding of mental health causes and solutions. However, the pervasive influence of social media and constant digital stimulation presents challenges.

Social media platforms, for instance, provide unique brain inputs and stimuli that previous generations did not experience. This constant stimulation can contribute to feelings of overstimulation, anxiety, and comparison among young adults.

Additionally, there is growing concern about the effects of electromagnetic radiation (EMF) from technology devices on brain health. The younger generation is exposed to levels of non-ionizing radiation that previous generations did not encounter, and ongoing research is shedding light on potential impacts on cognitive function and mental well-being.

HFR: What is your vision for the state of humanity in the year 2050?

Dr. Daniel Pompa: When we consider the trends in chronic health conditions and the impact of modern lifestyles, it’s evident that significant changes are needed to ensure a healthier future for humanity by 2050. My vision is deeply rooted in addressing the root causes of health challenges and fostering a proactive approach to well-being.

The concerning statistics surrounding chronic health conditions serve as a wake-up call to the potential trajectory we are on. Through my own journey of battling illness and discovering solutions, I’ve come to realize the importance of addressing underlying causes rather than just treating symptoms.

My mission and teachings are centered on empowering individuals to take charge of their health by understanding and mitigating factors contributing to illness. By raising awareness, promoting preventive strategies, and advocating for holistic approaches to wellness, I aim to catalyze positive changes in health outcomes.

I envision a future where individuals are equipped with knowledge, tools, and support systems to prioritize their physical, mental, and emotional well-being. By fostering a community focused on proactive health management and addressing root causes, we can work towards a healthier and more resilient society by the year 2050 and beyond.

HFR: What are your thoughts on General Surgeon Vivek Murthy’s assertion that loneliness has developed into a significant public health concern in America? I’d like to hear your perspective on this matter.

Dr. Daniel Pompa: I wholeheartedly agree with General Surgeon Vivek Murthy’s assertion that loneliness has become a significant public health concern in America. In my perspective, this issue is deeply intertwined with the pervasive influence of social media in modern society.

The rise of social media platforms has fundamentally altered the way we connect and interact with others. While these platforms offer virtual connectivity, they can also contribute to feelings of isolation and disconnection in real-life social settings. Human beings are social creatures by nature, and genuine interpersonal connections and community interactions are essential for our overall health and well-being.

Loneliness not only affects our mental health but also has tangible impacts on physical health outcomes. Research has linked chronic loneliness to increased stress levels, weakened immune function, and higher rates of cardiovascular diseases and other chronic conditions. Recognizing and addressing loneliness as a public health concern requires a multi-faceted approach that prioritizes fostering meaningful relationships, promoting social connectedness, and mitigating the negative effects of excessive social media use.

HFR: What are three practical tips or recommendations you would provide to Americans seeking to prioritize and improve their mental health?

Dr. Daniel Pompa: Absolutely, here are three practical tips or recommendations I would provide to Americans seeking to prioritize and improve their mental health:

• Opt for healthier fats: Replace canola oil and vegetable oil with healthier options like olive oil, avocado oil, or coconut oil. These fats have positive impacts on every cell in the body, including brain cells, promoting better cognitive function and overall well-being.
  
• Choose whole, unprocessed foods: Minimize your intake of processed foods and prioritize consuming real, whole foods. Incorporate organic options whenever possible to reduce exposure to harmful chemicals and additives often found in processed foods.
  
• Reduce toxic exposure: Take proactive steps to minimize exposure to toxins in your environment. This includes evaluating and changing the foods you eat, water you drink, and chemicals you use in your home such as cleaning supplies, dishwashing agents, and laundry detergents.

Bonus Tip: Practice gratitude daily: Start your day with a gratitude practice to cultivate a positive mindset and boost happiness levels. Expressing gratitude is a powerful way to shift your focus towards the positives in life and promote mental well-being.

Here are Dr. Pompa’s Social media networks

Instagram, TikTok, Facebook, YouTube

HFR: Who were your role models or inspirational figures while you were growing up?

Chris Lykes: My parents and grandparents have always been my role models, but when it comes to what I wanted to pursue in my life…Allen Iverson and Lebron were the people I wanted be play like.

HFR: If you could have a workout session with any celebrity, who would it be and why?

Chris Lykes: Kyrie [Irving], hands down. I’m a visual learner so I could pick up so many details in that workout with him. Maybe one day that could happen.

HFR: What is your go-to pump-up song or playlist that gets you energized and motivated?

Chris Lykes: Honestly, if I’m not listening to Michael Jackson, I’m listening to soundtracks from movies. The genre of music is called epic, but it makes me feel like I’m in a movie leading up to the comeback victory scene.

HFR: Can you share a unique or surprising aspect about your athletic journey that most people may not know about? What challenges did you face, and how did you overcome them?

Chris Lykes: Well, the unique part about me in this journey is my height. In a game where 95% of the athletes are over 6’0, has always been a challenge for me, but not a bad one. I’m very competitive and always ready to prove my height isn’t a disadvantage. I’ve learned how to be my own physical trainer through dealing with a few injuries. Social media really helped me with that because I was able to learn from so many other creators and eventually, I started putting the pieces together. Now, When I have pain or soreness in an area I know exactly what’s causing it and what to do to fix it. 

HFR: What is your favorite book? What is your favorite movie?

Chris Lykes: My favorite book is Chop Wood Carry Water by Joshua Medcalf. My favorite movie is probably “Planet of the Apes”.

HFR: How do you mentally prepare and envision success leading up to an important competition? What visualization techniques do you use?

Chris Lykes: I credit a lot of what I do to coach L at the University of Miami. The process starts the night before for me. Before I enter sleep state, I visualize myself playing well. I visualize myself doing all the things necessary for us to win. The next day as soon as I wake up, I go for a 20 minute walk with my dog. This helps reset your body and get blood flowing early. Before the game I meditate for just 5 minutes. I pair this with breath work. I calm my nerves and thoughts and allow them to just flow. Play hard and Have Fun is the mentality I go in with. 

HFR: As an athlete, you undoubtedly face high-pressure situations and intense stress at times. How do you cope with and overcome feelings of anxiety, stress, or pressure in those moments? Do you have any specific mental routines or practices that help calm and refocus your mind?

Chris Lykes: I just zoom out and look at the bigger picture. Even my favorite athletes have bad games. It’s normal, and often times the games we learn the most from are the ones we don’t play well. Every “failure” or loss is actually an opportunity to gain experience and learn.

HFR: What are your aspirations long-term? In what ways do you feel your experiences as a competitive athlete can enhance your career prospects?

Chris Lykes: With basketball, I want to continue to evolve and become the best athlete that I can be while also sharing the knowledge I have for the game with the next generation. I’ve been playing basketball for almost 20 years now and I think I’ve gained enough experience to make a difference in the sports world, especially for undersized athletes. 

HFR: Balancing academic responsibilities with an athletic training regimen undoubtedly requires strong time management. How do you effectively structure your schedule to achieve success in both sports and school? What tips would you share.

Chris Lykes: I wasn’t the best at this because I liked to procrastinate. Yes, the regime is difficult because you want to dedicate all your time into your season, but I found that when you planned ahead of time it always made things easier.

HFR: 3 tips (1 fitness, 1 nutrition, and 1 mental health) to motivate Americans to be healthy and fit?

Chris Lykes: Fitness- Once a week, at least, you should do sprints. Nutrition- Eat more fruit. Mental- Read.

To learn more about Chris, you can follow his Instagram, TikTok, and YouTube.

In addition to his extensive martial arts background and teaching career, Liam has found tremendous success as a social media influencer, with over 700,000 total followers across all of his platforms. His enjoyable and instructional martial arts content has resonated hugely, amassing over 100 million views to date. Be sure to follow Liam on Instagram, TikTok, and YouTube to learn more about his journey and skillset.

So read more to glean some of Liam’s unique perspective on the importance of martial arts as he shares his experiences in our exclusive interview:

HFR: What does “Taekwondo” mean?

Liam Gutmacher: Taekwondo is the combination of 3 Korean words, Tae meaning kick, Kwon meaning punch and Do meaning the art of. The whole sequence transcribes to “The art of kicking and punching”.

HFR: What is the difference between forms and sparring in Taekwondo?

Liam Gutmacher: In Taekwondo, we build up an enormous amount of inner and outer strength as well as energy. Taekwondo forms (Poomsae) is the inner energy we use to demonstrate our memorization of patterns and techniques. Taekwondo sparring (Kyorugi) is the outer energy we use in real time against our opponents in combat. Both forms and sparring require a great understanding of timing, balance, power and spirit.

HFR: How long does it take to get from a Black Belt to 3rd Degree?

Liam Gutmacher: Every Taekwondo program will run their belt promotions differently, but generally the break down is 3 years for 1st Dan Black Belt, 2 years more for 2nd Dan, 3 more years for 3rd Dan and continued all the way to 9th Dan Black Belt.

HFR: Who is your favorite martial artist?

Liam Gutmacher: My favorite Martial Artist is a young, up and coming sparring athlete named Julien Roman. Already a USA National Champion in 2023, he is leading the next generation of Taekwondo practitioners, so make sure to follow his journey!

HFR: Who is your favorite celebrity martial artist?

Liam Gutmacher: My favorite celebrity martial artist is Scott Adkins. He is a very talented British actor, who is most famous for his role as Yuri Boyka in the Undisputed franchise. His incredible martial arts skill and abilities are something I strive to reach for everyday.

HFR: What do you think of Bruce Lee and Chuck Norris?

Liam Gutmacher: Bruce Lee and Chuck Norris laid the framework for all future martial artists and are people I have great respect and admiration for. I hope one day to become an actor in the martial arts industry, and I know that wouldn’t hold the same weight in pop culture without the contribution of both those individuals. 

HFR: What initially drew you to the practice of Taekwondo, and how has your journey evolved since then?

Liam Gutmacher: I began my journey in Karate at age 5 and at the age of 17 I switched to Taekwondo looking for more fast-paced and advanced kicking techniques. I got exactly what I was looking for and have continued developing my kicking skills since that day. I plan to stay in Taekwondo and expand into the competition world along with teaching the next generation.

HFR: Could you tell me about some of your most memorable experiences or accomplishments from your Taekwondo journey?

Liam Gutmacher: Earning my 3rd degree black belt in Taekwondo was a 13-year journey that meant so much more to me than just the belt rank. I overcame training alone during the pandemic, a severe hamstring tear, multiple ankle breaks, and family hardships throughout the process of achieving it, but I never gave up. I also began my social media journey in 2022 and that was the best decision of my life. Since that time, I have grown exponentially and collaborated with people around the globe sharing our passion for martial arts with the world.

HFR: Which areas of Taekwondo do you find the most difficult and how do you deal with these difficulties?

Liam Gutmacher: The most difficult part about Taekwondo for me is dealing with chronic injuries. Although I am still young, I have dealt with many serious injuries, so finding the balance between intense training and taking care of my body can be challenging. As much passion as I have to improve, listening to my body and taking proper care is really important for longevity.

HFR: What, to you, separates Taekwondo from any other martial arts?

Liam Gutmacher: Taekwondo has become much more mainstream and entertaining in recent years which has brought it much more attention compared to its counterparts. While other martial arts have been more recognized in the past, Taekwondo has just begun its ascension. I believe Taekwondo is the perfect balance between combat and peace. Throughout the world of Taekwondo, every practitioner has a different goal and it can all be encompassed by their Taekwondo training. People can learn how to become a better person and develop their character through training and that can’t be said about all martial arts.

HFR: Taekwondo emphasizes both physical and mental strength. How do you foster a holistic approach to health and well-being within your Taekwondo community?

Liam Gutmacher: In our Taekwondo school, we believe there should be a balance between physical and mental growth. If your physical skills are improving, then your mental skills should be improving simultaneously. We do this by teaching the skills necessary to be successful in society such as leadership, discipline, respect, teamwork, and having a positive attitude. With all these tools, our students can overcome any adversity they face in life while improving their Taekwondo skills and ability through physical training and drills.

HFR: Taekwondo emphasizes physical fitness and agility. How do you balance between pushing your physical limits and preventing injury?

Liam Gutmacher: I have dealt with many injuries during my own training along with recording videos for social media. The only way to prevent future injuries is proper rest, rehabilitation for weaker areas, hydration and food consumption as well as being practical in training. There was a time I was running a minimum of 3 miles in the morning, teaching Taekwondo classes for 5 hours and then doing a workout before bed every day for a year. This schedule wasn’t maintainable and led to both physical and mental fatigue, so after reassessing my goals, I found a better balance that has led to even better results. Injuries are not avoidable, but they can be less frequent, prepared for and treated with a healthy mind and body.

HFR: How have you seen Taekwondo change over the years in your own practice and how have you seen changes in the way that people practice at large?

Liam Gutmacher: As I have improved my ability, I have become more comfortable attempting difficult techniques as well as teaching these skills to my students. I try to stay relevant to the modern style of Taekwondo when I train and teach my students. Social media has really helped the spread of popularity in Taekwondo with the emergence of demonstration teams in America’s Got Talent, high flying board breaking videos and sparring knockouts. Some older practitioners will say Taekwondo has become watered down with the entertainment feel, but I believe this will only bring more attention to the sport and make it more globally recognisable as a top martial art for watching and training.

HFR: Could you tell me about a time when you had to take Taekwondo principles and apply them somewhere other than where you go to practice?

Liam Gutmacher: Although my social media is martial arts based, the ins and outs of growing on social media are far more complex than just kicking a board. Taekwondo has taught me patience and how to set goals as well as make plans to achieve them. When I started my social media journey, I only had a couple hundred followers on instagram and no presence on any other social media platforms. I had a goal to become an influencer and grow my brand, but I knew it wasn’t going to be easy, so I made a plan to post everyday and not focus on the results, just continue making better content and improving my skills. Not only did my skills continue to improve, but I have amassed over 700k followers across all platforms and have reached over 100 Million views on social media. There was a time I would only get 100 views or less on my videos, now I will get a minimum of 10k views on every Instagram post daily. The attitude I learned from Taekwondo allowed me to continue working on my content even with no results in order to enjoy the benefits I receive now.

HFR: Can you share any insights into the importance of breath control and mindfulness in executing Taekwondo techniques with precision and power?

Liam Gutmacher: I can say there is definitely a correlation between mind and body when executing Taekwondo skills with accuracy and power. After a certain point in training, many techniques will become muscle memory and the room for growth in ability becomes increasingly harder. What I will say is, building good habits in both training and mindset allows for proper execution of techniques. I always try to have a positive attitude as well as be confident when I perform because my mind needs to continuously tell my body “we can do this”.

HFR: How do you approach teaching the historical and cultural aspects of Taekwondo to your students, and why do you believe it’s important for them to understand the roots of the martial art?

Liam Gutmacher: Although many martial arts started as means for war, we want our students to understand the level of respect and historical significance of performing the art that has been studied for generations. When students come to the Taekwondo school, it is not a place to play games and joke around, there is a level of commitment and responsibility when you enter and take class that you are learning a skill and out of respect to the instructor and other students and this should not be taken lightly. We remind our students of the value and etiquette during the Taekwondo class and if they cannot uphold these ideals, they cannot continue our program.

HFR: Mental and physical health are equally important components of overall health. For example, depression increases the risk of many types of physical health problems, particularly long-lasting conditions like diabetes, heart disease, and stroke. How can Taekwondo make you stronger to avoid these mental imbalances?

Liam Gutmacher: As someone who has dealt with many hardships including bullying, injuries and depression, I know what it is like to feel as though there is hope and life is too overwhelming. What I can say is Taekwondo was the thing that got me through and continues to help me overcome my obstacles to this day. Life has purpose when you dedicate your mind and body to self improvement and each day you improve some part of your life, you begin to feel more positive and confident; therefore, boosting your self-esteem and self-image. During my own transformation process, with the help of my Taekwondo training, I was able to lose 50 lbs and become the ideal self I wanted to become all my life. Trust the process because the otherside will always be brighter, just be brave enough to take the first step.

HFR: What is your take on MMA?

Liam Gutmacher: I personally don’t think I will enter the realm of MMA, but I respect the men and women who are willing to put their life on the line for their career and fame. Although my industry teaches people how to fight, I would never initiate a fight or want to harm another person especially with the health implications for both athletes involved. In that way, I believe Taekwondo sparring is much more strategic, focusing on scoring points instead of solely trying to knockout an opponent. 

HFR: What are 3 combat sports that you believe are the best for defending oneself?

Liam Gutmacher: In no particular order, the top 3 combat sports that I believe are best for defending yourself are BJJ, Boxing and Krav Maga. I don’t have enough experience training in each to say which is the most effective, but through my years of talking to practitioners, watching classes, watching fights and experimenting myself, those would be my top 3.

HFR: Finally, how do you believe Taekwondo training can contribute to the development of important life skills such as perseverance, resilience, and adaptability, which are valuable beyond the realm of martial arts?

Liam Gutmacher: I know with certainty that Taekwondo can contribute far beyond its purpose of kicking and punching. Since beginning and continuing my Taekwondo training I have overcome bullying, severe injuries, family hardships, personal trauma, built my social media presence, created my full time career and allowed the opportunity to meet so many martial artists and celebrities. Taekwondo continues to help me stay positive throughout all the challenges of daily life and I hope you will begin your journey today!

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

Samir interviewed Houston Councilmember for District F Tiffany D. Thomas about how she’s staying fit and how she hopes Houstonians stay healthy and safe during this time too.

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits!

Samir Becic: How are you staying physically active during COVID? 

Tiffany Thomas: Prior to COVID-19, you could find me at Hot Power Fitness on Westheimer Rd/ Kirkwood participating in Hot Inferno Pilates with Fatima Benge and Traci Silverman. COVID-19 not only disrupted how our world engaged, but it also disrupted my fitness schedule and options. The first couple of weeks I stayed home and stress ate like most Americans and then with the encouragement of my friends started participating in virtual sessions with Fatima and Traci with Teneshia Hudspeth, Tracy Savoy, Johnia Henderson, and Kim Sturgis. I realized that I needed to do a little bit more in order to relieve stress and stay disciplined so I signed up for group weight training sessions at Kinitro Fitness a gym located in District F.

Samir Becic: Leading during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome? 

Tiffany Thomas: I think my ability to embrace flexibility and fast-paced environments has worked in my favor and in the favor of those I represent. We were immediately able to coordinate several mass PPE distribution sites, provide resources to homebound and transit limited residents and we reorganized the district newsletter to provide up-to-date information as protocols and directives were constantly changing. My previous work interfacing with community and community-based organizations prepared me for this moment and others since the pandemic.

#BetterTogether #DISTRICTF pic.twitter.com/Js4pxiaWGX

— Tiffany D. Thomas (@TiffanyForAlief) August 6, 2020

Samir Becic: As a leader, you are probably working overtime on a daily basis- what do you do to relax and gather your thoughts? 

Tiffany Thomas: I am not sure I believe in balance, but I do try to create harmony in my life but choosing to do one thing for me – and only me. I am a mass communicator and extrovert and the older I become I value quiet and alone time. I have integrated a few techniques to create boundaries for myself such as turning my phone off at 10 PM and responding to text messages after 10 AM. This gives me time to collect my thoughts and build up to the high-intensity days and obligations ahead of me.

Samir Becic: A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you? 

Tiffany Thomas: Absolutely, there are countless examples of acts of kindness that I have witnessed. This reminds me that goodness still exists – in spite of our challenges.

Samir Becic: What’s one good habit you have developed during this time that you want to keep? 

Tiffany Thomas: REST. I have embraced going to bed by 10 PM and eating dinner no later than 7 PM. As the world transitions to more public-facing interactions, I will be more intentional about eating healthy, having snacks, and drinking enough water. I also take more hot baths to rest and relax.

District F SN 17, 20 and 25 helped me interview potential staffers. We NOW have a staff that reflects the residents and skillsets needed to move forward. OH-SO-HAPPY to be surrounded by 'the people's team' #Alief #BriarMeadow #Westchase #Westmont #PineyPoint #Tanglewilde pic.twitter.com/ufkzkZ4YfC

— Tiffany D. Thomas (@TiffanyForAlief) January 6, 2020

Samir Becic: We all have some tough days, what keeps you positive and motivated as a leader? 

Tiffany Thomas: My faith. I believe that all things happen for a reason and in this moment I am supposed to be here and the very best I can with the information and resources I have at this time. My family and close friends also serve as a support system – life has been hard the last year and when we forget who we are and what we are doing it is good to have those around to remind us.

Samir Becic: What was the most fun quarantine activity you did? 

Tiffany Thomas: I started roller skating and enjoying quarantine concerts such as #Verzuz.

Samir Becic: Have you had to alter your hobbies during COVID-19? If so, what have you replaced them with? 

Tiffany Thomas: I think I have created new hobbies since I have more time at home with myself. I have organized closets, updated my office, and started cooking meals and trying new recipes for my family to enjoy.  I have also had the chance to enjoy my neighbors. We talk more and it has made a true difference.

Samir Becic: What is a tip you would give to all Houstonians during COVID-19? 

Tiffany Thomas: Breath.

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

Samir interviewed Houston Councilmember for District A Amy Peck about how she’s staying fit and how she hopes Houstonians stay healthy and safe during this time too.

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits!

Samir Becic: How are you staying physically active during COVID?

Amy Peck: I have been working out at home and have had fun coming up with new workout routines that don’t involve gym equipment. I also try to wear ankle weights whenever I can since I definitely walk a lot less working at home than at the office.

Another successful food distribution in District A!! Thanks to @TargetHunger, all of the volunteers, @houstonpolice, Council Member @salliealcorn for sending staff and masks, and Council Member @MikeKnox1Hou for masks! pic.twitter.com/XruDwjPex3

— Amy Peck (@AmyPeck) September 24, 2020

Samir Becic: Leading during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome?

Amy Peck: The biggest challenge for me has been not seeing my constituents as often as I did before the pandemic. A lot of the civic clubs and groups in my district have not held meetings. We had to adapt to new ways to reach out to people and stay connected.

Samir Becic: As a leader, you are probably working overtime on a daily basis- what do you do to relax and gather your thoughts?

Amy Peck: I try to make time each day to work out even if it’s just a quick session before my kids wake up. It helps me gather my thoughts and get ready for the day.

Thank you to @KurzCo for donating bread today to District A! In addition to distributing bread in Carverdale, we were able to give some to @houstonpolice Department’s Northwest Division and took some to @HoustonFire Stations 66 and 77! pic.twitter.com/jTlxS4AyQT

— Amy Peck (@AmyPeck) February 21, 2021

Samir Becic: A bit of positivity- have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you?

Amy Peck: The District A community has really come together and helped each other during the pandemic. This is nothing new for District A. We always come together as a community, but I was especially inspired by how everyone came together after the winter storm. So many people were out of water or food or just needed help getting to the store. I saw so many neighbors coming together to help each other during this time. We even had constituents who were out of water at their homes and dealing with broken pipes who still came out to volunteer with our food and water distributions to help their neighbors. I love getting to serve this community, and while no one wants to go through a disaster, it is so inspiring to see how our neighbors come together in times of need.

Samir Becic: What’s one good habit you have developed during this time that you want to keep?

Amy Peck: I have started working out in the mornings even if it’s just a quick session. It has been easy to do since I basically just used what was my commute time for this. Once the City gets back to normal, I do want to continue working out each day.

Samir Becic: We all have some tough days, what keeps you positive and motivated as a leader?

Amy Peck: My kids! It’s easy to put things in perspective and stay motivated when I’m with my kids. On tough days, being with my kids is always a good reminder about why I am doing this job.

Happy Thanksgiving from our family to yours! pic.twitter.com/fCg1ZgEznE

— Amy Peck (@AmyPeck) November 26, 2020

Samir Becic: What was the most fun quarantine activity you did?

Amy Peck: I have been having fun cooking new food! I always enjoyed cooking and baking before quarantine, but I have gotten into it even more now. I usually cook a lot of healthy meals, but lately, I have really enjoyed making bread, pasta, and pizza from scratch. It’s always fun to cook something indulgent every now and then.

Samir Becic: Have you had to alter your hobbies during COVID-19? If so, what have you replaced them with?

Amy Peck: I used to do hot yoga a lot before COVID-19, so that is something that I have not been able to do. I do other exercises in its place now.

Samir Becic: What are 3 tips you would give to all Houstonians during COVID-19?

Amy Peck:

1. Take time to get away from the computer. It’s easy to never stop working since there is no end time to leave the office. Take some time to walk away and clear your mind.

2. It’s OK to not be OK! Everyone is dealing with a lot of changes to our way of life even as things start to return to normal. Mental health is very important.  It’s OK to reach out for help!

3. Try to do something physical each day. It’s so easy at home to be idle. Make time to walk outside or move around.

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

Samir interviewed Houston Councilmember At-Large Position 5 Sallie Alcorn about how she’s staying fit and how she hopes Houstonians stay healthy and safe during this time too.

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits!

Samir Becic: How are you staying physically active during COVID?

Sallie Alcorn: I run on Tuesdays and Thursdays (3 miles), do yoga Mondays and Wednesdays, take Friday off, and either run, walk, bike or yoga at least once over the weekend.

View this post on Instagram

A post shared by Sallie Alcorn (@salliealcorn)

Samir Becic: Leading during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome?

Sallie Alcorn: I miss yoga class, but I found a wonderful teacher online. He lives in Berlin and the UK and I love his classes. There are people who join from all over the world. It was a lifesaver during the pandemic.

Samir Becic: As a leader, you are probably working overtime on a daily basis- what do you do to relax and gather your thoughts?

Sallie Alcorn: Spend time outdoors, talk with friends, be with my family, have a glass of wine, binge watch a tv show!

Samir Becic: A bit of positivity- have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you?

Sallie Alcorn: People delivering food and water to those in need. The need is so great, but the generous spirit of Houstonians is better.

View this post on Instagram

A post shared by Sallie Alcorn (@salliealcorn)

Samir Becic: What’s one good habit you have developed during this time that you want to keep?

Sallie Alcorn: Board games and card games with my husband and kids.

Samir Becic: We all have some tough days, what keeps you positive and motivated as a leader?

Sallie Alcorn: Connections with my family and friends and my faith in God.

Samir Becic: What was the most fun quarantine activity you did?

Sallie Alcorn: When all four of my grown kids were home last August (working remotely) and it was like 2009 when they all lived at home. Family dinners were so much fun during that period!

View this post on Instagram

A post shared by Sallie Alcorn (@salliealcorn)

Samir Becic: Have you had to alter your hobbies during COVID-19? If so, what have you replaced them with?

Sallie Alcorn: Not traveling has been hard. I have discovered more things to see and do in Houston and have enjoyed outdoor spaces not generally in my mix. Places like the plaza at Rothko Chapel and the Willow Waterhole.

Samir Becic: What are 3 tips you would give to all Houstonians during COVID-19?

Sallie Alcorn:

• Get vaccinated.

• Exercise and stay healthy.

• Keep in regular contact with your friends and family – don’t isolate.

Dr. Shemek is such a wealth of knowledge that we split up our exclusive interview with her into two parts: this one focusing on the wellness industry, and another highlighting nutrition.

“Especially now, during the COVID-19 pandemic, we are clearly seeing how a healthy lifestyle is not only recommended but is immensely important to strengthen our immune system. It has been shown that obese and unhealthy individuals have severe symptoms with a much higher death rate. Thank you, Dr. Lori Shemek for your never-ending commitment towards a healthier and fitter America” says HFR founder Samir Becic.

Lori Shemek is well known as a pioneer in creating global awareness of low-level inflammation and how it is the underlying cause of most illness, disease, faster aging, and weight gain. She has been sending out the message about inflammation long before it was a buzzword. Dr. Lori has uncovered the pathway to the core cause of weight: inflamed fat cells that not only promote unwanted excess weight gain and belly fat but poor health as well.

Lori Shemek is a Nutrition and Weight Loss expert, a best-selling author, and specializes in weight loss resistance. She has helped many people to once and for all…lose weight and feel better fast. Dr. Shemek is an award-winning, bestselling author of How To Fight FATflammation!; The Ketogenic Key; Beginner’s Guide to Intermittent Fasting and Fire-Up Your Fat Burn! The Huffington Post has recognized Dr. Shemek twice as one of the Top 16 Health and Fitness Experts, and as one of the Top 35 Diet and Nutrition Experts. She is frequently featured on national TV shows and radio shows.

Here is the exclusive interview:

Samir: Dr. Lori Shemek, it is an honor to interview you for all the Health Fitness Revolution readers. You’re doing an amazing job and your bio is truly impressive- as a four-time best-selling author, you’re making a difference in America. What is your secret?

Dr. Shemek: Samir, I wonder that myself, I think it’s a passion- like you and I were talking about earlier, about how our goal is really to help other people and that is truly what my mission is in life. So I think that’s what drives me to do it all… you know, to get it done. 

To Optimize Brain Health – Ditch the Sugar.

Sugar slows your ability to create new neurons, harms the ones you have. This makes you slow. Sugar causes glycation, systemic inflammation that harms health.

Unfortunately, sugar is hidden – avoid added sugars – read your labels! pic.twitter.com/ZkuMdnntLb

— Lori Shemek, PhD (@LoriShemek) January 11, 2021

Samir: Yeah, you’re doing a great job on social media! You’re really trying very hard to make our great country even greater in terms of health and fitness, and you’re doing it! I’ve seen your tweets, you have a tremendous amount of likes and comments and thousands of followers. How do you cope with some “health and fitness influencers” who don’t have much experience and knowledge but have millions of followers that they’re giving very questionable advice to?

Dr. Shemek: That’s really a good question and it’s troublesome because there’s nothing I can do except do what I’m doing. I had the opportunity to set the record straight regarding a health issue yesterday, about these particular oils that are unhealthy for people to ingest- and so all I can do is put my information out there that I know is evidence-based. It’s sad though because it’s similar to what the American Heart Association did with their heart-healthy recommendations for decades- it has harmed people’s health. So we can only do what we can do, with one person at a time- then the word gets out, hopefully. 

Samir: Like you, I’m very passionate about what I do and I always try to find new ways to promote health and fitness based on science. But what I was saying is: we have thousands of new health and fitness “experts” and it’s not enough just to take off your clothes. How can we bring professionals back into the limelight? How can we bring people with experience, knowledge, and education back to taking the lead- especially on social media? 

Dr. Shemek: Yeah, I think that’s a really great point because it’s so sad you see a lot of the motivational experts, for example, standing in front of a Ferrari and everybody thinks they’re wealthy and they’re going to take you to that same wealth, when in fact they don’t even own that car! It’s not even their car and they’re not wealthy- same in fitness, you’ll see these really chiseled bodies and they don’t have great nutritional knowledge at all. They’re in their 20s, they have a lot of testosterone and human growth hormone at that point, and they’re probably eating a lot of protein which is fine… but there isn’t a real knowledge of nutrition and health and they have tons of followers. For people I choose to follow: it doesn’t matter how many followers they have, but I look at what they’re doing, the information that they put out- is it evidence-based? If it is, then I know they’re credible. We have to focus on people based on what they’re putting out there. 

Samir: One day we will read in the news that something is good for us, and the next day it’s bad for us. How do we know what information to follow?

Dr. Shemek: The number one thing to remember is that it is very challenging and difficult to really find serious evidence behind nutrition information. What you want to look for are the randomized control trials that are considered the gold standard of research. So if you’re if you are looking at something and you’re like “okay well just a year ago you said this was good for me and now it’s not”- you do your research: go to PubMed and look for randomized control trials-there you’ll find what you need to know, and for the most part, it will be the gold standard. The problem with research is that a lot of scientists get their colleagues to approve their research that they may have been paid for. Like those Harvard scientists were paid to say that fat is the evil doing the unhealthy deeds that sugar did. The sugar industry was trying to protect itself from that situation and unfortunately, it goes on all the time. That’s why we have to be really careful about what we’re looking at and always go to credible sources and authorities on health. 

FYI: Originally fructose was proposed as the ideal sweetener for people with Type 2 Diabetes as it does not raise blood sugar.

However, fructose is now implicated in the epidemics of obesity, type 2 diabetes, insulin resistance, hypertension, belly fat & metabolic syndrome. pic.twitter.com/ejTNbBMwD1

— Lori Shemek, PhD (@LoriShemek) January 5, 2021

Samir: How can people decipher who they should be following for health and fitness advice on social media?

Dr. Shemek: That’s a really excellent question, there are a lot of people that don’t do their due diligence, they don’t read the recent research. I spend a lot of time reading new research that comes out and so this is where part of the problem is too… we have physicians that are still stuck in the old dogma of the old research and they don’t have the time to do the research.  They’re so busy that they’re seeing a patient every 15 minutes, so for the majority of them, their education comes from the pharmaceutical companies. The good health and fitness experts out there always talk about the research that they’ve come across. For example, Samir, your book is evidence-based, everything you do and talk about is absolutely quality and there are people out there like you, that take the time to read the research and get it out to the masses. But there are also a lot of people that try to take a shortcut and sometimes it works for them.

Samir: You have a great podcast with excellent guests sharing a wealth of knowledge on health and fitness…

Dr. Shemek: My podcast is called “This podcast burns fat.” I bring on people who are true experts that I know, like you! It doesn’t matter if they’re big-time or not as long as I know that they’re credible.

Samir: I hope the COVID-19 pandemic will enlighten and encourage people to embrace a healthy lifestyle to improve their immune system. Considering that many fit and healthy people have had minimal effects from COVID, do you think the media should be interviewing more health and fitness experts?

Dr. Shemek: They need to give us space so we can promote our message. I’m frustrated because it’s always “you have to wear a mask, stay six feet apart, blah blah blah.” Well, of course, that’s important, we have to do that- but we need to highlight that the foundation of immune system health is: treating it right, supporting it with the right diet, the right lifestyle. If you’re eating a lot of sugar, it depresses your immune system- the average American ingests 156 pounds of sugar a year…in 1900, the average American ingested two pounds of sugar. 

In four years, the obesity rate in this country will be 50 percent, isn’t that unbelievable? 

We need to get the word out there.. you see these ads for pharmaceuticals, you ask your doctor about a psoriasis drug or statin- they need to do that with nutrition and they need to do it in every way they can. Most people don’t realize that if you’re obese, you’re probably deficient in magnesium, you’re probably deficient in vitamin D. Vitamin D deficiency is a risk for COVID, so it’s so important for people to just pay attention. If they’re reading this, they’re already paying attention!

A staggering new study just released by the American Obesity Association: in just 4 more years (2025) 50% of Americans will be obese and by 2030 that number jumps to 60%.

This is costing America $17 trillion with the current obesity epidemic. https://t.co/1jI6DN5K4Z#obesity

— Lori Shemek, PhD (@LoriShemek) January 14, 2021

Samir: An obesity rate of 50% by 2025 is not only a medical issue/an epidemic but will also have extremely negative effects on our economy and national security. 

Dr. Shemek: We’re already spending 17 trillion on obesity right now… imagine down the road in four years what it’s going to be! These are billions of dollars that could be implemented in education and in promoting health and fitness. 

Samir: Schools are cutting and in some instances, completely removing physical education. What is your stance on this issue?

Dr. Shemek: I think that’s sad, it really is sad. First of all, our children in school are under-hydrated and then now they’re not moving. They’re sitting all day long, they’re not drinking enough water, and we know what the research says about that. Physical fitness promotes brain health and brain development, especially for young kids. Studies are showing that children who don’t drink enough water don’t perform as well on cognitive tests. Giving children healthy fats will promote their brain health because the brain is actually fat.

Samir: I think there is a lack of media and journalists understanding how important a healthy lifestyle is to our nation. Why do you think they are not promoting the message? Why is there such resistance towards a truly healthy lifestyle?

Dr. Shemek: In my opinion, I believe that conservative, conventional health fields don’t think the diet is really all that important. They don’t think that healthy lifestyles are all that important in terms of contracting a disease. They think the body is equipped to deal with any kind of invader- which it is, but there are ways to promote a better immune system that is better ready to fight any virus or bacteria. So I understand why they wouldn’t, but I also don’t understand why we don’t focus more on the underlying cause of disease- which is inflammation. 

Samir: Dr. Shemek, it was a true pleasure talking to you today, looking forward to our next interview! I wish you avant-garde success in the future!

This doesn’t mean we don’t have questions- and a lot of them. How is the world going to look in the future? What are our biggest hurdles to come? Is humanity as we know it changed forever? When will I be able to hug grandma again?

As a trusted health and fitness resource committed to providing unbiased and science-backed facts to our readers, we decided to ask the experts and brilliant minds who have devoted their lives to research in virology and epidemiology some of these burning questions.

André Picard is a health reporter and columnist for The Globe and Mail, where he has been a staff writer since 1987. He is also the author of five bestselling books.

André is an eight-time nominee for the National Newspaper Awards, Canada’s top journalism prize, and past winner of prestigious Michener Award for Meritorious Public Service Journalism. He was named Canada’s first “Public Health Hero” by the Canadian Public Health Association, as a “Champion of Mental Health” by the Canadian Alliance on Mental Illness and Mental Health, and received the Queen Elizabeth II Diamond Jubilee Medal for his dedication to improving healthcare.

André is a graduate of the University of Ottawa and Carleton University, and has received honorary doctorates from six universities, including UBC and the University of Toronto.

HFR founder Samir Becic asked accomplished Health Journalist André Picard some important questions in this exclusive interview:

View this post on Instagram

A post shared by André Picard (@picardonhealth)

This doesn’t mean we don’t have questions- and a lot of them. How is the world going to look in the future? What are our biggest hurdles to come? Is humanity as we know it changed forever? When will I be able to hug grandma again?

As a trusted health and fitness resource committed to providing unbiased and science-backed facts to our readers, we decided to ask the experts and brilliant minds who have devoted their lives to research in virology and epidemiology some of these burning questions.

Dr. Arthur Caplan is the founding head of the Division of Medical Ethics at NYU School of Medicine in New York City.

Prior to coming to NYU School of Medicine, Dr. Caplan was the Sidney D. Caplan Professor of Bioethics at the University of Pennsylvania Perelman School of Medicine in Philadelphia, where he created the Center for Bioethics and the Department of Medical Ethics. Caplan has also taught at the University of Minnesota, where he founded the Center for Biomedical Ethics, the University of Pittsburgh, and Columbia University.  He received his PhD from Columbia University.

Dr. Caplan is the author or editor of thirty-five books and over 725 papers in peer reviewed journals. His most recent books are The Ethics of Sport, (Oxford University Press, 2016 with Brendan Parent) and Vaccination Ethics and Policy, (MIT Press, 2017 with Jason Schwartz).

He has served on a number of national and international committees including as the chair of the National Cancer Institute Biobanking Ethics Working Group, chair of the Advisory Committee to the United Nations on Human Cloning; chair of the Advisory Committee to the Department of Health and Human Services on Blood Safety and Availability. He has also served on the Presidential Advisory Committee on Gulf War Illnesses, the special advisory committee to the International Olympic Committee on genetics and gene therapy, the Special Advisory Panel to the National Institutes of Mental Health on Human Experimentation on Vulnerable Subjects, the Wellcome Trust Advisory Panel on Research in Humanitarian Crises, and the co-director of the Joint Council of Europe/United Nations Study on Trafficking in Organs and Body Parts. 

He is currently the ethics advisor to the U.S. Department of Defenses’s Defense Advanced Research Projects Agency on synthetic biology, a member of the University of Pennsylvania’s External Advisory Committee for its Orphan Disease Center, a member of the Ethics and Ebola Working Group of the World Health Organization and an advisor to the National Institutes of Health on organ transplantation. Dr. Caplan also serves as the chairperson of the Compassionate Use Advisory Committee (CompAC), an independent group of internationally recognized medical experts, bioethicists and patient representatives which advises Johnson & Johnson’s Janssen Pharmaceuticals about requests for compassionate use of some of its investigational medicines.

HFR founder Samir Becic asked Dr. Caplan some important questions in this exclusive interview:

Samir Becic: Let me ask you a question: how do you see 2021 being different?

Dr. Arthur Caplan: I think things will get a little better but not as much as people hope. We’ve got a slower vaccine roll-out, we still aren’t sure whether the current vaccines protect against transmission. We know they help you not get as sick, but whether they stop you from infecting somebody else, we don’t know that yet. I think they will, but we don’t know.

We also don’t know how long they last- if we all have to go through second vaccinations in nine months that’s a big effort for the world. Many poor countries are not going to get vaccines this year, they’re just not- no matter what the WHO says, they’re not. I think new strains are appearing that transmit more easily, that’s bad- so I think we’ll get some relief from vaccines, I think we’ll see some better medicines appear, but we get another year of tough times, I think. And I think also people will get tired of being quarantined and get more reckless.

Samir Becic: I completely understand that professor, do you have any vaccine preference? Say it again? Do you have any vaccine preference?

Dr. Arthur Caplan: No, not really, the ones that are out there I think are pretty good- they’re hard to handle but you find yourself thinking a one-shot vaccine when it comes will be better but it may not work as well so you’re going to have to make a trade of cost, ease of handling, against success rates and durability. So I can’t say yet, too soon to know.

Well anarchy or not I got my first shot this pm pic.twitter.com/4gNGffavr3

— Arthur Caplan (@ArthurCaplan) January 6, 2021

Samir Becic: I completely understand that professor, besides the obvious of social distancing, wearing a mask, and washing your hands, what are three other tips you would give to people to protect themselves against COVID?

Dr. Arthur Caplan: Stay out of restaurants, you can eat outside but don’t go inside. As soon as you take off your mask to eat and drink, you don’t put it back on, you start talking with people. They’re known to be high-risk environments and yet people go there and they think “I’m safe somehow in here if I come with the mask and the waiter has a mask.” We know that they are BIG, BIG transmission places.

If you get vaccinated, don’t throw your mask away you still need it. Until lots of people get vaccinated, there’s still a risk that you’re going to give it or catch it- so keep your mask use it.

And lastly, I would say some advice for now- get ready for people to start to mandate vaccines. You’re gonna see- not the government- maybe China or Singapore, but not here and not Europe, but what will happen is hospitals are going to start to say: you must get vaccinated if you work here, you have to be vaccinated if you want to visit a patient. You’re going to see some companies in your business start to say you can’t go to the Olympics unless you’re vaccinated, you can’t compete, you can’t be a fan or spectator, you can’t come in the stadium, or indoor stadiums in particular without vaccinating. The athletes will want to get vaccinated, the professional and college ones- and they will. And then airlines, cruise ships, trains, subways, they’re going to start to say “you can’t come on here unless you’re vaccinated” and some people are going to say “what do you mean? I don’t want to get vaccinated!” and they’re going to say “good, then don’t take the plane.”

Samir Becic: That makes sense.

Dr. Arthur Caplan: They’re under no duty to let you get on the airplane.

Samir Becic: Of course, of course. The seasonal flu affects children as much, if not more than adults. But in terms of COVID-19, that’s not the case. Do you have any explanation for why that is?

Dr. Arthur Caplan: No, and nobody does. We don’t understand why kids are not affected in the same way. They seem to catch it but they seem to be able to fight it off better whereas with the flu, many of them get sick and don’t fight it off. It is true that we have not yet done studies on kids and vaccines but unless the vaccines are useful to prevent transmission, kids are not going to get vaccinated as quickly because they don’t need to be protected as much. So they could be, strangely, at the end of the line. Most of us are used to vaccinating kids to school for measles, mumps, and those diseases but it could be that the last people to get vaccines are kids. Their teachers need vaccination, their janitors need vaccination, their coaches need vaccination, the old- the older people, but they don’t need it as much unless you could stop them from giving it to others. So we’ll know the answer to that in a few more months about transmission but we don’t have it right now.

Samir Becic: No, I understand that.
There are so many popular conspiracy theories out there professor- when I read them it’s like I don’t know…should I laugh… it’s like a flat earth society out there. What is the craziest one you’ve had the chance to hear?

Dr. Arthur Caplan: That if you take the vaccine you’ll be sterile.
That the vaccine will make it impossible for you to have children. Now look, the two vaccines that are out there, they basically work by putting in a genetic message and telling the body’s immune system to recognize this spike protein that sits on the virus and then when it appears naturally, to kill it. But they don’t get in your DNA, they’re not going to make you ill, they don’t go to your ovaries or your testes, there’s no reason to think that it’s even possible for them to impact your fertility. That’s probably the one that drives me the craziest and I know it’s the one that leads women to refuse the vaccine… they’re nervous about that. When I ask people “why did you say no to the vaccine?”- it’s fertility and pregnancy.

Samir Becic: You know, just throughout history, if we go 500 years ago to the beginning of the renaissance, we realized how many millions of people died, and if they had a vaccine, they probably would be saved. They didn’t have it. Yet now, despite all this logic and analytical thinking, and common sense is not very common, people are refusing to take vaccines. It’s something that’s even hard to grasp for me professor.

Dr. Arthur Caplan: It’s a big challenge because when you get vaccines sent to your hospital to give it or when it shows up at some convention center, or sports stadium to give it, the refusal rate is pretty high. So you wind up having extra vaccine, unused vaccine, you have to decide what to do with it- it makes for real problems of distribution. Obviously, you want as many people as possible to vaccinate both to cut the death rate and to stop transmission.

I think we had a few problems: one, we kept talking about how fast the vaccine developed- warp speed. What that did was, it freaked people out and made them think they cut corners, they don’t know if it’s safe, it’s got to be bad, people were saying “this is great, we made it fast, faster than any vaccine has ever been made” and the message that a lot of people heard was: “you cut corners, it isn’t safe, you’re just taking it out there- I don’t trust it!” So they made a problem by not explaining why it was able to be done faster, but not ending that it was done responsibly. So some of the reasons we created by loose talk about speed- I mean the White House, and government, and vaccine scientists too.

Then the other problem about panic and distrust- we still don’t have a lot of people in science and medicine who are good communicators. You go on TV, it the same people. In your area in Houston, there’s Peter Hotez. He’s great, he’s on tv a lot… in my area, there’s me, in Philadelphia there’s Paul Offit, in Washington it’s Tony Fauci. But the fact that I can name them is not a good thing, it’s a bad thing- you want to have hundreds of communicators that go to high schools, churches, civic organizations, the boy scouts, and we don’t have that. Science does not respect, in Europe or the U.S., science communication. It doesn’t respect it, it doesn’t train for it, it doesn’t reward it and in fact, if you do it, I can tell you that you get penalized. People say you’re not a serious scientist- wrong attitude.

Samir Becic: I agree with Doctor Hotez, he’s really amazing, and he’s such an avid promoter. He’s literally trying to help our nation overcome the greatest pandemic since the Spanish influenza. Professor, what do you think about Bill Gates donating hundreds of millions of dollars through the Bill Gates foundation to help with the vaccines. Do you think more private donors should be following in his footsteps in order to, you know, bring the money to the research?

Dr. Arthur Caplan: I don’t. I’m glad he’s doing it, but you need more money than private philanthropy can do. It’s gotta be governments, it’s gotta be. They’re the only ones that have the resources in a big way. Even Gates who’s very rich, and very big- it’s not the same as if the Saudi government, or the United Arab Emirates, or the Chinese government, or the U.S. government says “we’re putting money in here.” It’s just a different scale.

Samir Becic: That makes sense. The Spanish influenza happened in 1918, ended in 1920. 100 years later, we have the COVID-19 pandemic- do you think the frequencies of those pandemics will increase?

Dr. Arthur Caplan: I do. climate change makes animals that carry diseases live closer to us. As it warms up the climate, there’s more insects and animals around longer, it’s changing exposure. I think we also have to worry because more and more people are moving into the tropical forest or areas where they get more exposure either because they’re working there to cut down the forest, or they’re just living there. That puts them near bats and animals that carry disease. I do think the risk is higher and then there’s one other big difference: we have international transportation- if you’re sick, you can be in Bosnia and be sick and be in Houston in about 12 hours… that’s a problem. We never had that before.

Samir Becic: So the world is becoming one global village?

Dr. Arthur Caplan: Yeah and when you have boats, planes, trains, high-speed trains, viruses- they like that… bacteria like that too…

Samir Becic: Professor, you look very vibrant, you’re 71 years old but your mind is sharp like a swiss clock, you work non-stop… I don’t get impressed by bios, professor, I deal with a lot of accomplished people- but even my assistant and I were like, wow! How do you get the energy to be an editor or author of over 35 books, 700 plus published works, working with the presidential council, with the United Nations, with the Olympic committee… how do you get energy for all of that?

Dr. Arthur Caplan: Well, first of all, I would say habits. I’ve always tried to organize my time. It’s not that I don’t take time off or travel, but I’m very organized. I make sure that my secretaries keep me moving, keep a schedule, I know where I’m supposed to be, and I build systems to remind me about what I’m supposed to do so I can be more efficient.

I think secondly, I really like what I do, so it’s not work, it’s always interesting, challenging. Third people would say “that Caplan guy, he’s interesting because he’s got a funny sense of humor.” I don’t get depressed or beaten down so easily… you know you work with the WHO, you could shoot yourself pretty fast- they’re slow and it’s very political but it’s also amusing in some ways. The world is kind of a weird place, you know. I’m arranging a meeting now, NYU has a campus in Abu Dhabi, it has a campus in Tel Aviv, and we’re going to put together just a seminar with the two schools. They’ve never talked to each other since we’ve had them because of Arab-Israeli fighting, but it’s just funny, all of a sudden, now, they’re all gonna be friends and they don’t like Iran together so now they talk to each other and they are willing to admit it. I think they talked to each other before but secretly… um so you have to take some amusement out of what you’re doing, see it as funny.

And then, I would say the other thing that I do that’s almost a kind of health tip to being productive: it’s not that I drink a lot of coffee, or run five miles a day, or anything like that- I don’t… but what I try to do is not let myself get sucked in with too much energy into things that I don’t think are gonna work out. I’m pretty quick to say “that project- we’re killing it, it’s not going somewhere”… whereas other people are reluctant to say “we shouldn’t continue this, it’s a failure, but I got to keep trying to make it work.” That’s not me, I’m sort of like: if I don’t see results, I’m ready to move… so that leads to more productivity.

Samir Becic: That definitely makes sense. Professor, I was born in Bosnia, former Yugoslavia, and I had to leave Bosnia and move to Germany because of the war. With all those happenings in the past six to nine months, I’m becoming worried again… I’m recognizing some signs from former Yugoslavia that I do not like to see in America. What is your stance on that?

Dr. Arthur Caplan: Oh by the way, it turns out I’ve never been to Bosnia but I have been to Serbia, and i know them pretty well, and I see a regime there that’s disturbing. Serbian politics is always interesting, and I have friends who are more liberal but they’re getting squished by the government, they’re under attack all the time. Partly, I think that was due to Trump and his willingness to support or at least tolerate dictators and authoritarian regimes, part of it. But we haven’t really addressed some of the racist and ethnic tribal views that fuel this, as well as religious difference, and I think you’re right to be worried because those old hatreds and difficulties have gone away.

On the other hand, if Israel can be friendly with Saudi Arabia or the United Arab Emirates, or Morrocco, or the English and the French… so you can see some ability to overcome some of this. I think it’s education, I think it’s recognizing that there’s a problem. The U.S. is trying to recognize and come to grips with race… it isn’t there yet, but it’s trying more than it has with the statues, and honoring the confederates, and ignoring in medicine some of the bad experiments. But you know, in ethics, the bottom line is: to get change and improvement it’s slow, it’s just slow, it’s not going to happen in six months, it’s not going to happen a year. How long did it take for any Arab state to actually start to get along with Israel? 70 years?

Samir Becic: At least… besides maybe Turkey and Egypt… besides those two countries. But professor, do you think if somebody else was the President in the last year that they would have managed a better situation? How efficient was trump in managing COVID 19?

Dr. Arthur Caplan: Terrible, just horrible. He didn’t recognize it, he wouldn’t talk about it, he wouldn’t wear a mask, he wouldn’t be a role model, he had rallies, parties… he himself made his entire staff sick. Horrible! Couldn’t have been worse. The worst possible. The only thing he did was put money into vaccine research- that was good, but even there, he didn’t do it right, because while we got the vaccines, he didn’t spend money to distribute them. So here we are with vaccines in warehouses and we can’t get them to people! So I would say good to spend money on vaccines, but that was the only thing he did was fund the research, he didn’t do anything else- so terrible.

pic.twitter.com/P9xBxYtTrr

— Arthur Caplan (@ArthurCaplan) July 22, 2020

Samir Becic: I’m sure there’s millions of people around the world who are agreeing with that, especially in America. Our president did not show the presidential ethics, I would say.

Dr. Arthur Caplan: He squished his advisors, he censored his scientists, he tried to meddle, he promoted phony cures… i mean, just terrible. And he had he had fans- the guy in Brazil, Hungary…

Samir Becic: oh my god yeah, and Kim Jung Un. All the dictators…

Dr. Arthur Caplan: Duarte in the Philippines, I mean all these guys.

Samir Becic: Wanna be wanna be dictators wannabe autocrats, I agree with that. What is the worst-case scenario with COVID 19? What is the ultimate worst-case scenario and what is the best-case scenario?

Dr. Arthur Caplan: Worst case is: the vaccine mutates, changes its genetics, and becomes easy to catch and more lethal. It changes in a way that our vaccines don’t work and we got big trouble, that’s the worst-case scenario. Second worst case is: all of a sudden some other virus shows up in the year and we have to go through the same thing all over again. I think that’s a remote possibility but that would be worse. You know, some strain of Swine Flu reappears, or we get Zika in some bad form or something, and all of a sudden everybody says “all right, well, you got to stay in your house another year!” I don’t think people would do it, I mean they just would say “kill me, I don’t care, I’m not doing this anymore!”

Best scenario: the vaccines really work, they stop transmission, people mask and social distance for another six, nine months, and then we go back to normal. Normal doesn’t mean that COVID doesn’t kill anybody, but it does it at a very low rate, so we treat it like the flu and we go back to social interaction. However, even under the best-case scenario, some things- the economy, mental health- they’re going to take a while to recover. I mean around the world, there’s been a lot of damage to people through stress, and isolation, and quarantine… kids too, didn’t go to school. It’s going to take a while to recover.

I think also, under the best scenario, the economy is going to be different. I won’t say it can’t come back, but some industries are never coming back, I think. I’m near New York, I’m talking to you in Connecticut from my house, but if you go to midtown Manhattan and you look at the neighborhood there- it’s all shut down and no one’s in those office buildings. But I keep thinking no one’s coming back to those office buildings, they’re going to work remotely anyway. They learned that they could do it and okay… Houston must have the same thing- people saying “why am I commuting an hour in traffic to get somewhere when I could spend more time at home?” People saying “why am I spending money on rent when I could just tell everybody to work from home?”

So I think some industry things are not going to be the way they were. I mean, it’s not that everything’s going to be horrible but some businesses that depended- real estate or restaurants that support office workers- I don’t think they’re ever coming back.

Samir Becic: Professor, is anything else you want to add to this excellent interview?

Dr. Arthur Caplan: One other thing for fitness and sports: I think fitness and sports- I think it’s fair, I’ve tried to argue this- people think I’m making a joke, I’m not… I think athletics, professional, say premier league soccer, football, hockey, and baseball in the United States, should be treated as essential workers because they give you recreation. They give you psychological and emotional release. And even though they’re very rich, and they’re very pampered, I would probably give them testing and vaccines and not feel guilty about it.

I think we should declare some of the things- maybe we would extend it to artists, and musicians, and other entertainment. I do think aside from personal fitness, the other issue is sports and the role it plays when you’re in shutdown, lockdown, in quarantine whether it’s in Germany or England or here or Japan or wherever it is, and I think we tend to think of sports as just games- I don’t think that’s true.

I myself have been quarantined, not 100%, but a lot… and I’m glad that there’s been sports on TV. I’m glad to watch it, I’m happy to get some release. You asked about being efficient and working hard- you have to have some way… some people like to run, some people like to travel, some people like to watch entertainment, you have to have those things. There’s no point in just being quarantined in an apartment and staring at the walls- I don’t think that’s a good future.

Samir Becic: That definitely is not a good future. Professor, just for the end, I would like to tell you: please stay healthy. Keep healthy, we need people like you!

Dr. Arthur Caplan: Oh, thank you!

Samir Becic: If it was up to me, I would give all the scientists around the world triple the money, quadruple the money- you deserve that! What we’re now realizing is who the real stars are… not necessarily your football players, your baseball players, not your basketball players, or your soccer players, but people who are actually saving humanity. In my eyes, professor, you are a hero and all of you who are trying to protect our nation and the world, period. You have my deepest respect and thank you again- I have never come across this kind of resume, Professor Caplan, please stay healthy and I wish you all the best!

This doesn’t mean we don’t have questions- and a lot of them. How is the world going to look in the future? What are our biggest hurdles to come? Is humanity as we know it changed forever? When will I be able to hug grandma again?

As a trusted health and fitness resource committed to providing unbiased and science-backed facts to our readers, we decided to ask the experts and brilliant minds who have devoted their lives to research in virology and epidemiology some of these burning questions.

Dr. Priya Sampathkumar has been busy fighting a global pandemic. Sampathkumar is a consultant in the division of infectious diseases at the Mayo Clinic in Rochester, Minnesota. There, she was leading a research team working with the NBA to determine how many players and staff members have antibodies to COVID-19, which could potentially provide immunity to reinfection. The results of her research helped jumpstart the league’s reopening while also aiding the global battle against COVID-19.

HFR founder Samir Becic asked Dr. Sampathkumar some important questions in this exclusive interview:

Samir Becic: In your professional opinion, what should we expect differently in 2021 with regards to COVID-19? When do you think we can expect to go back to normalcy?

Dr. Sampathkumar: There’s good news and bad news in 2021. The good news is that over the last few months there have been important advances in our understanding of how the virus that causes COVID-19 behaves, how to prevent infections and how best to treat patients with COVID-19. As a result, the proportion of people who die from COVID when they are infected is decreasing. The availability of effective vaccines is another ray of hope. The bad news is that people are tired of being cautious. To date, vaccine rollout has been slow. In the meantime, COVID cases continue to increase rapidly in the United States and many parts of the world. Two new strains have been identified in the UK and in South Africa. These strains have already been exported to multiple other countries including the US. These strains seem to spread more easily from person to person, but so far do not seem to cause more severe illness. We need to get vaccines distributed and administered. While this is occurring, we also need to continue to follow the public health measures of masking, physical distancing, avoiding crowds. It will be several months before we can relax our guard. So it will likely be mid-summer/early fall before we can go back to life as it was pre-COVID.

2/
I want to emphasize that the side effects were mild including the phantom pain in the arm that got the first dose. Im taking it as a sign that my body is recognizing the mRNA generated spike protein and reacting appropriately. @henrytingmd

— Priya Sampathkumar (@PSampathkumarMD) January 15, 2021

Samir Becic: Do you have a vaccine preference and why?

Dr. Sampathkumar: No. I do not recommend one vaccine over another. The important thing is to have as many people vaccinated as soon as possible to stop the spread of the virus. If you have the opportunity to get any of the vaccines approved for use in the US – you should take it.

Samir Becic: Besides the obvious of social distancing, wearing a mask, and washing your hands, what are 3 other tips you would give to people?

Dr. Sampathkumar:

–          Avoid situations where there are crowds.

–          Stay as fit as you can to lower the risk of getting COVID and other infections – that includes eating healthy, exercising regularly.

–          If you are a smoker- quit smoking

Samir Becic: The seasonal flu affects children as much, if not more than adults, whereas COVID-19 has very little effect on kids. Why is that?

Dr. Sampathkumar: Children do get infected with COVID and spread COVID to others. However the vast majority of children have mild or no symptoms There are various theories about why this is. The top three theories are

a) Children get frequent viral respiratory infections and infections with some types of coronaviruses that cause the common cold may offer some cross-protection from COVID.

b) The virus that causes COVID needs to latch on to receptors called ACE-2 (angiotensin-converting enzyme 2) receptors in the lining of the nose and respiratory tract in order to start off the infection. Children have far fewer of these receptors than adults – so the virus has less opportunity for latching on and setting off an infection

c) Children are much less likely to have other underlying health conditions, such as heart or lung disease, or weakened immune systems than older adults. These underlying diseases are important risk factors for developing more severe illness in adults.

Samir Becic: In a couple of short sentences, how does a virus mutate? How concerned should we be about COVID-19 variants?

Dr. Sampathkumar: Every time a virus replicates (makes new copies of itself) there is a chance that it could make a mistake. The more often it replicates, the more likely it is that a mistake will occur. When enough mistakes have accumulated, the new copies of the virus become significantly different from the original virus and you now have a new mutant strain.  Most of the mistakes are inconsequential, and a few can even be harmful to the virus’s survival. These types of strains disappear through natural selection. But some mutant strains can be more infectious or be more threatening to the human host.

The two variant strains that we are watching closely are the UK strain and the South African strain. Both these strains seem to be more transmissible i.e. they spread from person to person more easily. However, they do not seem to cause more severe disease. Initial data suggests that vaccines will still be effective against these variants. The way the virus passes from one person to another has also not changed, so masks, keeping your distance from other people, and hand-washing are still effective at preventing the spread of the COVID-19 variant strains

Samir Becic: Do you think masks are here to stay?

Dr. Sampathkumar: Yes. I think masks are here to stay for at least over the next few months. And after that, it may be something we all get used to wearing seasonally – during winter, or when there are outbreaks of respiratory infections in our community, or when we are in crowded settings.

Samir Becic: A popular conspiracy theory is that this virus was created in a lab. What is the most insane conspiracy theory you’ve heard?

Dr. Sampathkumar: That the COVID vaccination program is a ploy to get us all microchipped.

2/ I am grateful for this opportunity, proud of the science and scientists that made this happen. I’m also heartsick at what COVID has cost the world to date, and the human toll it will continue to take until we have enough vaccine for all. @VincentRK

— Priya Sampathkumar (@PSampathkumarMD) December 23, 2020

4/ Yes, the mRNA vaccines came to market in record time. But this is NOT because corners were cut. Let me explain what helped speed by vaccine development

— Priya Sampathkumar (@PSampathkumarMD) December 23, 2020

6/ Animal studies and phase I human trials followed very quickly, in record time. This was possible only because of years of research that preceded this.

— Priya Sampathkumar (@PSampathkumarMD) December 23, 2020

8/ The magnitude of the pandemic made it easy to recruits tens of thousands of volunteers into these phase III trials rapidly, and for the trials to reach the primary safety and efficacy endpoints within months.

— Priya Sampathkumar (@PSampathkumarMD) December 23, 2020

10/ These are some of the critical factors that sped up vaccine development and distribution. Many things occurred in parallel rather than sequentially. But no steps were skipped.

— Priya Sampathkumar (@PSampathkumarMD) December 23, 2020

11/ so if you have chance to get the vaccine do it. Do it for the safety of your family, other loved ones, for your co-workers, for the greater good of humanity. Do it for those who didn’t have have this opportunity #VaccinesWork #COVID #Pfizer #Moderna

— Priya Sampathkumar (@PSampathkumarMD) December 23, 2020

Samir Becic: What is the absolute worst-case scenario with regards to COVID-19?

Dr. Sampathkumar: The absolute worst-case scenario would be that the mutations in the virus make it resistant to vaccines or that the mutations make it more lethal than it currently is. This would mean that we would have countless more deaths from the virus before we are able to control it.

Samir Becic: Billionaire and philanthropist Bill Gates has been donating millions of dollars to fighting COVID-19 and other infectious diseases throughout the world. Do you think that more private donors should follow in his footsteps?

Dr. Sampathkumar: It could only help, right? While public health should be a government responsibility, in many parts of the world, disease prevention does not get enough governmental priority. The Gates Foundation has done amazing work in fighting infectious diseases in many parts of the world. If more private donors did the same – disease eradication could move much faster. COVID has shown us that although the US is one of the richest nations with the best medical infrastructure, we are not safe unless the entire world’s population is safe.

Samir Becic: The Spanish Influenza pandemic was in 1918, approximately 100 years before COVID-19- do you think the frequency of global pandemics will increase?

Dr. Sampathkumar: Yes. I think the way we live in cities that are increasingly crowded, the rising levels of air pollution will make us more susceptible to respiratory infections. Population growth and humans encroaching on animal territories mean it is easier for animal infections to jump to humans as happened with Ebola. And the way we are interconnected through our food supply chains and the ease of international travel means that a new infection can also spread very rapidly around the world. So it is unlikely that we will go another 100 years before the next pandemic

Samir Becic: What healthy habits are part of your daily routine (exercise, nutrition etc.)?

Dr. Sampathkumar: I am vegetarian. I actually love fruits and vegetables so getting several servings is not a hardship. I try to eat moderate amounts of things I enjoy and do not diet. I struggle with getting enough exercise on a daily basis, especially during Minnesota winters. I recently acquired a standing desk – which is a great way to keep from sitting for long periods

Samir Becic: Obesity has been shown to be one of the highest risk factors when contracting COVID-19- what are your tips for people in this demographic?

Dr. Sampathkumar: Unfortunately, obesity is also the risk factor that is hardest to modify in the short term. As a fitness expert – you can probably answer this question better than me. For people who are overweight, I would say that focusing on ways to increase your fitness rather than aiming for a target number on a weighing scale is a good starting point. Starting an exercise program has benefits on mood, blood sugars, and your breathing that go beyond just weight loss. Similarly, drastic diets generally don’t work. Small changes such as cutting out one or two unhealthy items from your diet are easier and more sustainable in the long term. Cutting out other things that add to the risk from obesity is another thing to consider. One prime example is quitting smoking or vaping. And above all be kind to yourself. We are in the midst of a global pandemic – don’t beat yourself over an occasional dietary indiscretion. Just work on not letting them become a daily occurrence.  

Samir Becic: Considering that you’ve been interviewed frequently, what was the best question you’ve been asked?

Dr. Sampathkumar: In general, the best questions are those that stump me – where I have to say “I really don’t know the answer to that. I will have to get back to you after I research it further”. That way I learn something too

This doesn’t mean we don’t have questions- and a lot of them. How is the world going to look in the future? What are our biggest hurdles to come? Is humanity as we know it changed forever? When will I be able to hug grandma again?

As a trusted health and fitness resource committed to providing unbiased and science-backed facts to our readers, we decided to ask the experts and brilliant minds who have devoted their lives to research in virology and epidemiology some of these burning questions.

Fully #Vaccinated for #COVID19 – Thoughts

– Received #PfizerBioNTech #CovidVaccine
– Dose #1 12/15
~4 h later pain in my arm lasted 24 h
– Dose #2 1/6
Less pain in my arm
~26-28 h had muscle aches & fatigue

Overall
-I feel great & hope you #vaccinate
– Ask ??? pic.twitter.com/t2Iv5XH6No

— Dr.Krutika Kuppalli (@KrutikaKuppalli) January 9, 2021

Dr. Krutika Kuppalli is an infectious diseases physician who has focused on the care of vulnerable patients in the U.S. and abroad. She is an Emerging Leader in Biosecurity Fellow at the Johns Hopkins University Center for Health Security. As the vice-chair of the Global Health Committee at the Infectious Diseases Society of America,  she is spearheading efforts to prepare and train physicians to handle infectious diseases. 

HFR founder Samir Becic asked Dr. Kuppalli some important questions in this exclusive interview:

Samir Becic: In your professional opinion, what should we expect differently in 2021 with regards to COVID-19? When do you think we can expect to go back to normalcy?

Dr. Kuppalli: I think much of the focus of 2021 is going to be working to educate the public on the vaccine and helping to roll it out not only here in the U.S., but also to the rest of the world. Remember, this is a global pandemic and we need to focus on the fair and equitable distribution of a vaccine globally and make sure the entire population is safe from this disease. I don’t ever think our world will go back to the way it was in 2019- we will go back to a new world that has been changed by this pandemic and it will be our new normal. My hope is that we will get enough of the vaccine rolled out and have the pandemic under control by the end of 2021. To do this, it will take all of us coming together

Samir Becic: Do you have a vaccine preference and why?

Dr. Kuppalli: Of the two vaccines that have obtained EUA, Pfizer-BioNTech, and Moderna, I have no preference. They are both mRNA vaccines and the data from both trials is very similar.

Samir Becic: Besides the obvious of social distancing, wearing a mask, and washing your hands, what are 3 other tips you would give to people?

Dr. Kuppalli: If you are going to gather with others, please do so in small groups while wearing your face masks and do so outside.

If you don’t feel well please stay home.

Please stay as close to home as possible and avoid travel unless necessary.

Samir Becic: The seasonal flu affects children as much, if not more than adults, whereas COVID-19 has very little effect on kids. Why is that?

Dr. Kuppalli: That is still being studied and there are various hypotheses. Some of them are that kids may have fewer ACE-2 receptors, or it could have to do with hormonal differences in kids.

Thanks @BBCWorld for having me on to discuss the #CoronavirusPandemic, the divide over wearing #masks and the change in guidance, and #COVID19India. For once I am not making a completely hideous face on international television. pic.twitter.com/gOY74ZZjXH

— Dr.Krutika Kuppalli (@KrutikaKuppalli) July 13, 2020

Samir Becic: In a couple of short sentences, how does a virus mutate? How concerned should we be about COVID-19 variants?

Dr. Kuppalli: These variants are concerning, especially because they lead to increased transmission which means they can lead to an increased number of cases, hospitalizations, and deaths. This is concerning because this leads to an increased burden on the healthcare system (look at what is going on in London) and can cause a collapse of the healthcare system since there are not enough healthcare professionals or resources to care for patients. Also, the more patients who get sick also leads to increased morbidity to patients being infected as we know many patients have long term effects from Covid.

Samir Becic: Do you think masks are here to stay?

Dr. Kuppalli: Yes. We have not only seen the effect on COVID but also we have had a nonexistent flu season and this may in part be due to wearing masks.

Samir Becic: A popular conspiracy theory is that this virus was created in a lab. What is the most insane conspiracy theory you’ve heard?

Dr. Kuppalli: That one.

Samir Becic: What is the absolute worst-case scenario with regards to COVID-19?

Dr. Kuppalli: That the cases go up and we continue to see more hospitalizations and deaths and we don’t have the capacity to care for patients. Like what we saw in China, Italy, NY last year.

I pursuesd a career in #InfectiousDiseases due to my interest in caring for patients with HIV/AIDS. Some of my greatest memories have come from working with this patient population and I stand in solidarity with this community, now more than ever on #WorldAIDSDay2020 pic.twitter.com/Fqq95iuNPI

— Dr.Krutika Kuppalli (@KrutikaKuppalli) December 1, 2020

Samir Becic: Billionaire and philanthropist Bill Gates has been donating millions of dollars to fighting COVID-19 and other infectious diseases throughout the world. Do you think that more private donors should follow in his footsteps?

Dr. Kuppalli: I don’t think it’s appropriate for me to say what other people do with their money. I do think that it is commendable to see what Gates, Buffet, and others have done to help further the causes of infectious diseases.

Samir Becic: The Spanish Influenza pandemic was in 1918, approximately 100 years before COVID-19- do you think the frequency of global pandemics will increase?

Dr. Kuppalli: Yes. We have seen just over the last 40 years the frequency of emerging and re-emerging infectious diseases increase. With more interconnected societies and mobile populations, along with changes in the environment, it is bound to increase the frequency with which outbreaks occur.

Samir Becic: What healthy habits are part of your daily routine (exercise, nutrition etc.)?

Dr. Kuppalli: Sleep and when I have time, meditation.

Samir Becic: Obesity has been shown to be one of the highest risk factors when contracting COVID-19- what are your tips for people in this demographic?

Dr. Kuppalli: Adhering to the public health protocols that have been advised, exercise, and getting the vaccine when able.

Samir Becic: Considering that you’ve been interviewed frequently, what was the best question you’ve been asked?

Dr. Kuppalli: What can we do to prevent this from happening again in the future (we need to be a more proactive society so I like questions that think like that).

I still get lots of questions regarding who should and should not get the #CovidVaccine based on history of allergy. This graphic from @CDCgov is helpful in the decision making process pic.twitter.com/lKZSszdAua

— Dr.Krutika Kuppalli (@KrutikaKuppalli) January 9, 2021

Jessica Summers is a reporter at Bloomberg and can be followed on Twitter at @jessicaisummers and Instagram @JessicaSummersTV.

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits!

How are you staying physically active in the age of Covid? What are you eating? 

Jessica Summers: I always enjoy exercising and I feel it is especially important during this time. One of my favorite classes to attend in NYC before Covid-19 was Megan Roup’s The Sculpt Society, which combines cardio with light-weight sculpting. Megan has an app with full work-outs that are about 45-50 minutes and also 10-20 minute quick sculpting work-outs that are really effective. I highly recommend the app! Aside from The Sculpt Society, I like the treadmill for cardio and yoga as well.  

I try to eat healthy. I love acai bowls and have been making them at home. I use frozen acai and blend in spinach, banana and almond milk, and then top it with blueberries, granola and chia seeds. Delicious!

Being the voice of reason of information and news during a pandemic creates new and unforeseen obstacles. What are some of the challenges you’ve successfully adapted to/overcome? 

Jessica Summers: Reporting on Covid-19 from a financial and economic perspective, and focusing on how the pandemic is affecting markets, companies, and the stability of the U.S. economy, changes each day as we learn more about the virus. I feel fortunate that I am in a role where I can help present a clear picture of the historic market movements that we are witnessing and discuss the changing nature of business activity around the world.

How are you managing your stress during this time? 

Jessica Summers: I try to exercise every day and make time for my other interests, like painting, cooking, and reading. Right now, I have been working with acrylics and have taken a couple of Zoom classes, which have been fun. 

A little bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you?

Jessica Summers: I know there have been lots of challenges for both parents and students when it comes to virtual learning. I recently read about several high school students who began a free, virtual tutoring service over Zoom. Children’s education is so important and this has inspired me to also help tutor. 

How are you staying in touch with family and friends? Any tips for staying more connected? 

Jessica Summers: I have been using Zoom and FaceTime to stay in touch with family and friends in different parts of the world, including England, the U.S., and Australia. My father is from Sydney, and we (my parents, sisters, and I) recently organized a big Zoom call with our friends from there. It was really great to see them all and discuss the differences of living with the pandemic in the U.S. and Australia. 

What’s one good habit you have developed during this time that you want to keep? 

Jessica Summers: I have started meditating more. I like to listen to Deepak Chopra’s guided meditations. When I go outside now and take a walk to get some fresh air, I pay more attention to nature and am more mindful of my surroundings and the people who I encounter. 

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Tonight’s #coronavirus and #markets update: European market meltdown #globalnews #breakingnews

A post shared by JessicaSummersTV (@jessicasummerstv) on Mar 12, 2020 at 7:36pm PDT

We all have some tough days…what keeps you positive and motivated as a public figure?

Jessica Summers: I’m grateful for my health, my family, and the opportunity to share information that helps inform communities. Over the years, I have been lucky to work with many amazing journalists who have inspired me and I hope to do the same for younger generations. 

What do you most look forward to doing again after restrictions are lifted? 

Jessica Summers: Skiing again! It is one of my favorite sports and having the chance to enjoy fresh, crisp mountain air is something I am looking forward to in the future, as well as spending more time with close family and friends who live in different parts of the world. 

What was the most fun quarantine activity you’ve done? 

Jessica Summers: Virtual painting classes and listening to online speaker events that have taken place in other cities have been two of my favorite activities to do while at home.

What are three tips you would give all Americans during Covid-19?

Jessica Summers:

1.) Use this time as a chance to reset, focus on your goals and perhaps learn something new, whether by enrolling in an online class, studying a language or even reading a book on a topic you are interested in. Now is the time for fresh starts, new beginnings and the chance to embark on a path you are truly passionate about. 

2.) I was the valedictorian of Marymount Manhattan College in New York City and during my speech, I emphasized persistence and work ethic. Never give up, be resilient, work hard and stay positive on the road to achieving your dreams.

3.) Be kind. Be thoughtful. Be present. 

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

If it beeps or buzzes, goes fast or goes down smooth, Michael Garfield has an opinion and a broad audience who depend on him for his expert knowledge and insight.

Now celebrating two decades of success, Michael is the go-to resource for many media outlets, providing easy-to-understand commentary, answers, and recommendations for technology and consumer products.  Based in Houston, he began his career on NBC-TV and continues today with daily radio programs, TV appearances and contributes to print publications across the country.

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits!

How are you staying physically active in the age of COVID-19? What are you eating?

Michael Garfield: Running, running, and running.  I am a longtime runner (10 marathons) and haven’t changed that part of my exercise routine in over 30 years.  I also go to a gym a few times a week to lift weights but that changed in March when gyms were ordered closed due to COVID.  So I increased my mileage for those first few months as that was the only form of exercise I could safely do. 

I also changed my eating habits, probably for the better, since I could not attend business lunches and nighttime events.  I have always enjoyed cooking and grilling at home so I stepped up my recipe game with healthier foods and more vegetables.  No doubt I have been eating better and it saves money, too.

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Me, looking at you, looking at me, from my home TV studio on @fox26houston Morning News. Discussing how to set your social media accounts to see fewer political ads.

A post shared by Michael Garfield (@gogarfgo) on Sep 10, 2020 at 7:00am PDT

Being the voice of information and news during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome?

Michael Garfield: One of the key things I have always covered is the constant paradigm shift that technology brings to business processes and lifestyles. I have worked remotely for decades but since the pandemic hit I have shifted even more of my projects to be fully produced from home like shooting and editing my TV segments.  It caused me to learn new skills and work with my contacts on tighter deadlines.

How has your job changed in the past few months?

Michael Garfield: I am busier than I have been in years.  Mostly because the TV and radio outlets I contribute to have leaned on me more for on-air appearances with tips on how to use technology for easier and better work-from-home experiences.  I regularly explain how to maximize your home WiFi signal, which laptops are best for work and school, the proper way to use light and audio for better Zoom calls, etc…

How are you managing your stress during this time?

Michael Garfield: Again I will go back to running.  Running and exercising helps reduce some of the stress and anxiety I initially had at the outbreak of the pandemic.  Drinking more water and less alcohol have helped, too.

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you?

Michael Garfield: So many people have lost jobs and incomes and are in need of assistance.  I continue to clean out my closet of old clothes to donate to families who can use some help during these difficult times. 

How are you staying in touch with family and friends? Any tips for staying more connected?

Michael Garfield: It seems everyone uses videoconferencing tools to keep in touch now. Zoom, Microsoft Teams, Skype, FaceTime, and so many more.  But now we have “Zoom fatigue” where we are almost sick of the video calls.  I do use them for special occasions like family birthdays but I use the good, old-fashioned telephone and email to keep in touch with friends and loved ones.

What’s one good habit you have developed during this time that you want to keep?

Michael Garfield: I have been reaching out to friends who I haven’t spoken or communicated with in a while.  It has been fulfilling to hear how they are doing and what they have been to, including staying healthy and safe.  I think we all should regularly talk with people we care about.

We all have some tough days, what keeps you positive and motivated as a public figure?

Michael Garfield: The world needs motivating right now because of so many divisive issues and sometimes we need a break.  I try not to focus on or bring up topics like politics, hurricanes, wildfires, etc… If my shows can bring a little smile, humor, and a bit of normalcy back to people then I have accomplished my mission.

What do you most look forward to doing again after restrictions are lifted?

Michael Garfield: Traveling more.  I miss getting on planes and the excitement of visiting new places, seeing family and friends, and enjoying life.  I certainly can’t wait until events can be held as that is a part of my business as an emcee and speaker.  And sporting events!  It’s killing me not being able to go to football games (Hook ‘em Horns!).

What was the most fun quarantine activity you’ve done?

Michael Garfield: I can’t say that binge-watching new TV shows is very fun but it does provide some nice escapism.  I have enjoyed learning new skills by watching YouTube and other resources.  I have become an excellent oyster shucker!

What were the best and worst parts of working from home, especially when filming a newscast? How did you and other coworkers stay in touch?

Michael Garfield: I’m not going to lie…walking downstairs and turning on my computer and camera certainly beats commuting to studios.  The toughest part of what I do actually involves technology.  I always have my fingers crossed that my internet connection is as fast as possible plus it is tough to deal with the audio and video delays.

What are 3 tips you would give to all Americans during COVID-19?

Michael Garfield:

1. Keep in touch with family and friends and make sure they are fine – mentally, physically, and financially. 

2. Do regular mental “check ins” with yourself. Talk to someone – a friend or a professional – if you are feeling overwhelmed or anxious. 

3. Look forward. Make lists of where you will go and who you will visit when we get the green light. The world continues to turn despite the issues we face and will one day soon open up to a life we are used to.

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits!

How are you staying physically active in the age of COVID-19? What are you eating?  

Erin Moran: Garage workouts! One thing I noticed back in March when everyone was basically told to stay home and gyms closed, there was so much workout content on social media! My husband and I were finding great workouts that we tried to replicate on our own in the garage – free weights, bodyweight, cardio, etc. It hasn’t always been perfect, but honestly, as we’ve both been primarily working from home since March it’s been easier to find at least 30 minutes during the day to be active (sometimes something as simple as going for a walk and getting 10,000 steps in). Workouts aren’t at the same time every day, and the workouts haven’t been the same each day, but we’re trying to make it work.

This pandemic forced me to FINALLY start cooking at home! I’ve never really enjoyed cooking, but with restaurants closing for a while and the uncertainty with the virus, I had no choice. But I’ve been focusing on trying to create balanced meals with lots of protein and fiber, healthy carbs, and even some fat. Ironically enough, one of my new year’s resolutions was to focus on my nutrition, so I’ve actually been working with a nutrition coach since February (shoutout to @willsquatforpizza). Kelly has been working with me on tracking my macros and making sure my meals are more balanced. Healthy carbs, healthy fats, lots of protein…it’s been a learning process for me, but I’m grateful to have the time to focus on my nutrition.

Being the voice of information and news during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome?

Erin Moran: Watching how so many industries have adapted to the pandemic has been eye-opening and quite frankly kind of amazing. The broadcast media industry is no exception. I’m now working from home five days a week, streaming to our viewers through an iPhone – what?! I can promise you I never saw this day coming. And my husband and I live in a small one-bedroom apartment right now, as we were/are saving up to buy a house. So, going from “normal” work circumstances where we both go into the office, to two adults working from home 24/7 in less than 800 square feet has been…interesting (to say the least, lol). But I am grateful to continue to get to do what I love, even if it is from a different work environment right now. And I’m grateful that people still turn to us for their news and weather. It’s not something I take lightly. 

How has your job changed in the past few months?

Erin Moran: The expectation is still the same – communicate an accurate forecast to our viewers. The environment is totally different though. I went from driving to the TV station where I’d interact with dozens of coworkers and present my forecast in front of a green screen, to not leaving my living room and presenting my forecast to an iPhone and a selfie light. It was a BIG adjustment back in March and April! I think by late April I established my WFH routine though, and it got a little easier after that. I definitely still miss seeing coworkers on a daily basis though. Work is a social thing! Especially when you work amongst a bunch of professional communicators.

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Date night! Masks not pictured

A post shared by Erin Moran (@erinmoranwx) on Sep 12, 2020 at 4:25pm PDT

How are you managing stress during this time?

Erin Moran: I think establishing a routine has helped me manage my stress. I created a “work space” in my home that has all my computers, broadcasting gear, cords, etc. I try to keep everything work-related confined to that space, as I’ve felt this helps me establish a line between work time and off-work time. I also have really tried to focus on getting enough sleep each night (eight hours). If I start to feel anxiety or stress building up during the workday, I usually step outside and try to take a walk (even if it’s just a few minutes). The fresh air helps me to ground myself and be in a better space overall. 

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you? 

Erin Moran: I have given blood twice so far this year – for the record, it’s always been a safe process and they are taking every precaution necessary with this pandemic. Both times I’ve gone, the overall donation goal was met or exceeded. I know it’s small, but with the need so great and the supply so short – especially with the virus ongoing – it seemed like people were really trying to step up and help one another. 

How are you staying in touch with family and friends? Any tips for staying more connected?

Erin Moran: I don’t think I’ve ever used video chat as much as I have over the last year. None of our family is local, so we’re used to staying in touch over the phone and through text. But FaceTime and Zoom have definitely become more prevalent for us this year. And we even had weekly happy hour zoom calls with our friends on Friday nights through the spring and summer months. Having specific times scheduled for family calls or friend calls definitely helped us with the isolation in the beginning – it gave us something to look forward to, whether our call was scheduled for Tuesday afternoon or Friday night or Sunday morning. 

What’s one good habit you have developed during this time that you want to keep? 

Erin Moran: I really have been prioritizing my sleep – aiming to get 7-8 hours every night – and I hope to continue that after this pandemic is over (but sometimes that’s hard to do with a broadcasting schedule). 

We all have some tough days, what keeps you positive and motivated as a public figure? 

Erin Moran: I recognize that there’s a lot of uncertainty in our world right now. If my forecast can provide a little bit of “normalcy” to someone’s day, then I’m happy to do that. And I think that’s part of what’s keeping me going through all this.

What do you most look forward to doing again after restrictions are lifted? 

Erin Moran: Traveling! Not only will it be nice to visit our family across the country without wondering whether we have the virus or we’re going to get the virus, but we’ve really enjoyed traveling internationally over the last few years. We took a trip last summer to Ireland and Italy, and we were hoping to make it to Greece this summer…there’s always next year (fingers crossed)!

What was the most fun quarantine activity you’ve done? 

Erin Moran: Pretty simple, but we’ve been playing more card games and board games during this pandemic. It’s a way to spend time together without being on our phones and without the TV on. My husband really likes this card game called Stroop, and I’ve really taken a liking to Parcheesi.

What were the best and worst parts of working from home, especially when filming a newscast? 

Erin Moran: Best part? No commute! That walk from the bedroom to the living room isn’t too tough…

Worst part? Unforeseen distractions during broadcasting – mainly my dogs. I love them, don’t get me wrong. But I swear, they will be quiet all day, napping in their beds or on the couch, but once 4 PM rolls around and I need to broadcast all of a sudden, they find all this energy! They’ve been wrestling in the background of my live shots, jumping on/off the couch – one of them actually fell off the couch during a weather broadcast one time and made a huge THUNK. I usually try to ignore it, but that time I had to look over and make sure she was okay (she was). Most of the viewers find it to be very funny though – lots of tweets after those broadcasts with my crazy dogs!

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As we deal with the hottest stretch of weather so far this summer in North Texas, remember to keep your pets safe! They don’t understand how much of an impact this heat is having on them – make sure they take breaks inside to let their bodies cool off, too! Nala would stay outside all day if I let her, and she still fell asleep looking like an angel. Willow is more accustomed to the life of luxury an air-conditioned home provides her #adoptdontshop #rescuedogsofinstagram #pitbullsofinstagram

A post shared by Erin Moran (@erinmoranwx) on Jul 10, 2020 at 1:21pm PDT

How did you and other coworkers stay in touch? 

Erin Moran: Daily emails and a lot of group texts! The beginning of our WFH setting definitely required a lot of communication, but we’ve all settled into a routine with one another now. It’s nice to still be able to stay in touch!

What are 3 tips you would give to all Americans during COVID-19?

Erin Moran:

1. Take care of your mental health. If you’re feeling anxious or overwhelmed (and I wouldn’t blame you if you were), talk to someone. A close friend or family member. Or a therapist. There’s absolutely nothing wrong with saying “I need help”. And especially in these unprecedented times, you need to do what works for you to take care of yourself.
2. Connect/reconnect with family and friends. Video chats aren’t the same as hugging someone in person, but my zoom chats and facetimes have gotten me through some really tough moments during this pandemic. 
3. Remember that we will get through this. There is life after 2020 and after coronavirus.   

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits! You can also read her pre-COVID fitness interview here.

How are you staying physically active in the age of COVID-19? What are you eating?

Pooja Lodhia: I’m doing my best to stay healthy while staying safe!  I haven’t been comfortable going to gyms or fitness studios yet, so I’ve been spending a lot more time in my neighborhood and living room!  Virtual work-out classes are a great way to stay active and support local studios.  As for eating, I’m trying to cook more.  We might as well do something with all the extra time we have at home, right? 

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I Houston. #abc13 #BikeRide #Skyline

A post shared by Pooja Lodhia (@poojaabc13) on Aug 31, 2020 at 6:14am PDT

Being the voice of information and news during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome?

Pooja Lodhia: The hardest part about covering a pandemic is that you can’t see it!  Television reporters are used to relying on video to show viewers what we’re talking about, but that’s just not possible during this pandemic.  Plus, we’re still trying to social distance while reporting!  We’ve had to get creative, and really focus on allowing our interview subjects to tell their own stories.  

How has your job changed in the past few months?

Pooja Lodhia: How hasn’t it?!  We’re talking all kinds of precautions due to COVID19.  That means I haven’t been to my desk at the station since the first week of March.  Nowadays, I even shoot a lot of videos by myself on my cell phone and edit it all together from my couch. 

It’s tough sometimes, but it’s encouraging that we, as journalists, continue to be able to adapt. 

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I mean, how else do I show off my new #Texas shaped earrings! They’re from my favorite store #SpaceMontrose, but I just can’t seem to remember the wonderful coworker who gave them to me!

A post shared by Pooja Lodhia (@poojaabc13) on Aug 18, 2020 at 9:59am PDT

How are you managing your stress during this time?

Pooja Lodhia: To be honest, I don’t always manage it all that well!  I’m still trying, though! 

I have been listening to lots of meditation podcasts at home. 

I also find that getting outside really helps with my attitude. 

It’s also helpful to get to know those around you.  I’ve gotten much closer to my neighbors over the past several months!  

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you?

Pooja Lodhia: I’m lucky to be able to cover inspiring people and acts every day!  I think frustrating times like this bring opportunities for people to stand out.  People all around us are working to help others, and I’m thankful to be able to experience and share their kindness.  

How are you staying in touch with family and friends? Any tips for staying more connected?

Pooja Lodhia: I love to complain about weekly family ZOOM calls, but they’ve been wonderful!  What a great way to keep in touch and actually see your loved ones!  I’m lucky to have family all over the world (India, England, New Zealand, Australia, Singapore, Dubai), so it’s been interesting to see and hear how they’ve been coping with the pandemic.  In case you were wondering, everybody is bored!  

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Good morning! #abc13 #MobileOffice

A post shared by Pooja Lodhia (@poojaabc13) on Aug 7, 2020 at 7:39am PDT

What’s one good habit you have developed during this time that you want to keep?

Pooja Lodhia: No more nail-biting! I’ve been trying to quit for YEARS with little success.  Who knew I needed a pandemic to make me finally stop putting my hands in my mouth?!  Update: Okay, I’ve had a few slip-ups!  I’m still trying, though!  

We all have some tough days, what keeps you positive and motivated as a public figure?

Pooja Lodhia: I’m honored to be able to share stories with Houstonians every day.  If I get sick, I won’t be able to do so!  I want to stay healthy and motivated so I can keep telling stories and keeping in touch with my community.  

What do you most look forward to doing again after restrictions are lifted?

Pooja Lodhia: Traveling!  No question!  

What was the most fun quarantine activity you’ve done?

Pooja Lodhia: I’ve done a lot of fun quarantine activities, like going to a drive-in movie, biking around Buffalo Bayou, and enjoying a friend’s pool!  To me, it’s all about getting outside, staying safe, and being grateful.  

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Coolest backdrop ever. #abc13

A post shared by Pooja Lodhia (@poojaabc13) on Jul 17, 2020 at 2:31pm PDT

What were the best and worst parts of working from home, especially when filming a newscast? How did you and other coworkers stay in touch?

Pooja Lodhia: Trust me, it’s not always easy!  My apartment is small, and I’ve struggled to turn my apartment into a TV studio.  Sometimes, I sit UNDER my couch while on live television, just to get a better camera angle!  

What are 3 tips you would give to all Americans during COVID-19?

Pooja Lodhia: Be grateful! Any day that you wake up healthy is a win.  

Get outside!  It’s worth it, even if you’re hot and sweaty!

Stay positive. Smiling helps!

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

Samir interviewed Texas State Representative Ina Minjarez (District 124 in San Antonio) about how she’s staying fit and how she hopes Texans stay healthy and safe during this time too.

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits!

Samir Becic: How is the COVID situation in your city/state?

Rep. Ina Minjarez: COVID has made a major impact in both my city of San Antonio and Texas.  Since the start of the pandemic, San Antonio has had 50,016 positive COVID cases and 1,016 deaths.  As of this month, San Antonio’s positivity rate is declining.

Samir Becic: How are you staying physically active in the age of COVID-19? What are you eating?

Rep. Ina Minjarez: It is very important for me to stay physically active.  It benefits me mentally and emotionally during this stressful time.  I am fortunate to have a peloton bike and am a member of Orange Theory.  I try working out 5-6 days a week.

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Good morning! #MaskUp

A post shared by TX State Rep. Ina Minjarez (@vote4ina) on Jul 1, 2020 at 7:04am PDT

Samir Becic: Leading during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome?

Rep. Ina Minjarez: Some of the challenges I’ve successfully adapted to is learning to work with my staff from home.  We have mastered the ability to constantly zoom with constituents and other local stakeholders.  The work load has increased immensely, and we haven’t missed a beat.  

Samir Becic: As a leader, you are probably working overtime on a daily basis- what do you do to relax and gather your thoughts?

Rep. Ina Minjarez: To relax, I take the time to carefully prepare my meals nowadays.  I will research recipes and take my time making them—it helps lower my anxiety levels.  I also take breaks during the day to read books I enjoy.  I also take time to organize and clean when I can—it really is soothing for me to do housework.

Samir Becic: A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you?

Rep. Ina Minjarez: I have been so inspired witnessing the San Antonio community coming together to support the San Antonio Food Bank when it needed financial resources to continue its food distributions.  I have participated in food distribution sites such at area schools to provide much needed resources for families.  I am so proud to see my community doing what it can to support families in need.

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It was an honor to join @SAfoodbank and @eisdofsa to help serve 500 families boxes of food today. Thank you all for your leadership as we continue to support one another during these unforeseen circumstances. If you or a loved one are in need of assistance, please call their hotline at (210) 431-8326 or visit their website at https://safoodbank.org/cvresponse/ #TEAMINA #HD124

A post shared by TX State Rep. Ina Minjarez (@vote4ina) on Jul 30, 2020 at 3:37pm PDT

Samir Becic: How are you staying in touch with family and friends? Any tips for staying more connected?

Rep. Ina Minjarez: I stay connected with family through FaceTime on our iPhones.  Zoom is also something I use to check up on my friends.  My parents are elderly and have underlying conditions and must stay home—so I check on them constantly.

Samir Becic: What’s one good habit you have developed during this time that you want to keep?

Rep. Ina Minjarez: One good habit I have developed during this time that I hope to keep is a wakeup call of 4:30 or 4:45 am.  I commit myself to completing 1 chore and then start my morning exercise.  Having this consistent schedule keeps me more productive and accountable to myself.

Samir Becic: We all have some tough days, what keeps you positive and motivated as a public figure?

Rep. Ina Minjarez:  I have had my share of tough days.  I cry and have felt a sense of hopelessness. I miss hugging my parents and I miss life as it used to be.  I am fortunate to share these moments with my husband who comforts me when I have needed it.  When I feel like this, I read my daily devotional book for inspiration.  I take the initiative to seek positivity so that I do not fall into a depression.

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Much needed Vitamin D

A post shared by TX State Rep. Ina Minjarez (@vote4ina) on May 1, 2020 at 8:53am PDT

Samir Becic: What do you most look forward to doing again after restrictions are lifted?

Rep. Ina Minjarez: After restrictions are lifted, I plan on heading straight to El Paso to see my parents.

Samir Becic: What was the most fun quarantine activity you’ve done? 

Rep. Ina Minjarez: The most fun activity I have done while in quarantine is watching Cobra Kai on Netflix.  I love this show!

Samir Becic: What are 3 tips you would give to all Americans during COVID-19?

Rep. Ina Minjarez: 3 tips I would give all Americans during this time is: (1) take stock of your blessings (2) tell the people in your life you love and value them (3) do not isolate yourself—reach out for help and remember that the sun always comes up.

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Getting ready for Zoom meetings in the home gym . Lots of policy work ahead & issues to address.

A post shared by TX State Rep. Ina Minjarez (@vote4ina) on Apr 7, 2020 at 9:15am PDT

Originally published on samirbecic.com

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits!

How are you staying physically active in the age of COVID-19? What are you eating?

Anne Elise Parks: Lots and lots of biking!  At the end of 2019, my husband and I got a Peloton bike.  Little did we know the true saving grace this would be once the pandemic hit and exercise options dwindled.  In the past, I had enjoyed attending classes, especially Pilates classes. Now all I have to do is change clothes after my shift and walk into a different room in my house to workout.  It’s so convenient! 

As for eating, I’ve recently gotten really into the smoothie game. A couple of months ago, I realized I was in a rut with boring, not-so-healthy lunches. I’ve always loved smoothies and the convenience of drinking my lunch. So I did some research and invested in a good blender. Now I have about 6 different recipes that I rotate. My favorite is a blueberry avocado smoothie that also has spinach, flax meal, cinnamon, and banana in it.  Delicious!

Being the voice of information and news during a pandemic creates new and unforeseen obstacles.  What are some of the challenges that you’ve successfully adapted to/overcome?

Anne Elise Parks: If you had told me or anyone in the broadcasting world that we would ever work from home, we’d have told you that you were crazy. Not to overuse the term, but it was truly “unprecedented” to produce news broadcasts from home. But thanks to modern technology, I think we’ve all adapted and risen to the occasion. Until now, I wasn’t used to being a “one-man band.” But working from home, it’s all on me to make the shot go off without a hitch. I have to tweak my lighting, camera shot, and test audio before I ever present the forecast.  I also record weather forecasts for KLTY radio each morning so I’ve had to create a makeshift sound booth for these recordings.  Each morning during a commercial break, I close myself in the coat closet just steps from our kitchen and talk into the coats.  Okay, I’m not talking TO the coats (ha) but I’m recording the forecast on an iPhone app.  It sounds strange but I’m able to get good acoustics this way.

How has your job changed in the past few months?

Anne Elise Parks: Well for starters, I don’t have a commute at 3 AM each morning!  I’ve never been so grateful to walk down one flight of stairs and immediately be in my office and ready for the show.  When you work these middle of the night hours, any amount of extra sleep is huge!  As for my day-to-day operations, I’m still able to forecast from home just like I would in the studio.  There’s no green screen to stand in front of but I do work from a green kitchen each day, so maybe that counts 

How are you managing your stress during this time?

Anne Elise Parks: I’m trying to eat well, maintain some regular workout routine, and take mental breaks by spending time outdoors. I’ve found it very therapeutic to be out in my yard watering the plants, pulling weeds, you name it. It’s such a relaxing place of simplicity.

The challenge with working from home is trying to have that work and home separation.  When my shift wraps up around noon on Fridays, I pack up all my equipment (lights, cables/chords, computers, and devices) and store them in the guest closet. It’s like we get our kitchen back for the weekend and I can really clear my head for a couple of days. 

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you?

Anne Elise Parks: Yes! We recently covered a story about a local nursing home that was soliciting pen pals for its residents. Each resident made a poster board listing a few facts about themselves in their search for a match. The nursing home got so many inquiries that they had to turn people away. This story just warmed my heart and was so relatable. No matter what age you are or where you are, this pandemic has been challenging and I think we are all craving that sense of community more than ever right now.

How are you staying in touch with family and friends? Any tips for staying more connected?

Anne Elise Parks: Lots and lots of phone calls and video chats! I miss my family dearly and unfortunately, none of them live nearby. So we rely even more on family calls these days. I’m grateful for the various video chat options now that at least allow us to see each other’s faces. Our family is planning a game night on Zoom soon so I’m excited about that.  We even did a family dance party one weekend for my 2-year-old niece. 

What’s one good habit you have developed during this time that you want to keep?

Anne Elise Parks: I’ve been drinking coffee for over a decade now. In the last couple of months, I dropped the sugar and creamer from my coffee cold turkey. I’m not sure what inspired me to do this. I think I’ve always wanted to try it and felt up for the challenge.  At first, it was a big adjustment as I’ve always loved the sweetness. But I’ve learned you just need some fresh, quality beans to grind up and a little time to adjust. For someone with a big sweet tooth, it’s one area I can cut down on sugar intake.

We all have some tough days, what keeps you positive and motivated as a public figure?

Anne Elise Parks: What ultimately drives me and keeps me going in the tough days is my faith. I’ve also been blessed with some inspiring role models in my life, and I see this career as an opportunity to hopefully give back in that way and inspire the next generation. As a female meteorologist, I hope to continue paving a way for other young women who will come behind me in this field.

What do you most look forward to doing again after restrictions are lifted?

Anne Elise Parks: Without question, I cannot wait to book a flight out of the country and travel! My husband and I had hoped to visit France this fall for our 5th anniversary, but of course, the pandemic forced us to change course. We are daydreaming about what that next big trip could be. We’ll certainly appreciate it more after having to wait.

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She’s a real beauty… this we call home. In honor of the 50th Earth Day today, let’s hear what your favorite place on the planet is! . . . (For me it’s a quick answer: ITALIA )

A post shared by Anne Elise Parks (@anneeliseparks) on Apr 22, 2020 at 7:28am PDT

What was the most fun quarantine activity you’ve done? 

Anne Elise Parks: I think my view of fun has changed a bit since the pandemic began.  I’ve had plenty of time at home and have really had fun in the kitchen. My favorite specialty is baking. There’s something about the ingredients and pulling out my mixer that brings so much joy. So I’ve enjoyed baking homemade cookies, biscuits, you name it! 

What were the best and worst parts of working from home, especially when filming a newscast?

Anne Elise Parks:

Best parts: Working from my kitchen where there are endless coffee and snacks available. I’ve also gotten to wear my house slippers to work every day, so that’s a huge perk! But telling my husband “good morning” in person has probably been my favorite part.

Worst parts: Unforeseen interruptions, like the refrigerator randomly making loud noises in the background or the coffee pot beeping while you’re giving the forecast. The biggest interruption is undoubtedly our dog Murphy. He’s always been quite vocal and thinks he’s the ultimate guard dog, so you never know when he’ll go into a barking spree. But it’s a fun interruption I suppose and one we can all relate to.

How did you and other coworkers stay in touch?

Anne Elise Parks: Through a lot of texts and phone calls! I’m on various text threads with colleagues. It’s fun to keep that rapport, even if we aren’t together in person.

What are 3 tips you would give to all Americans during COVID-19?

Anne Elise Parks:

1)  Find the positives of this strange time. For me, I love the slowness of life right now and know that this pace won’t last forever. So do those things you’ve been putting off: read that book, work on that home project, cook that recipe, call that friend you haven’t talked to in forever.

2)  Create some new traditions that you can look forward to! At our house, we order takeout from one of our favorite local restaurants on Friday nights for a date night. Sometimes we might even dress up a little and play our favorite music. It’s a fun night in the comfort of home!

3)  Connect! This year has been filled with a lot of isolation for so many so I think it’s more important than ever to reach out to loved ones and share those struggles. Know you’re not alone and that brighter, sunny days will come!

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits!

How are you staying physically active in the age of COVID-19?

Chip Waggoner: We take evening walks together as a family 3-4 times per week, I play golf & walk as much as possible 1-2 times per week. I have a pushup/situp routine that I do 4 times per week.

What are you eating?

Chip Waggoner: Lean meats (chicken/fish) 3x per week, lots of fruits, nuts (almonds mostly) & veggies, yogurt smoothies for my sweet tooth & red meat once per week.

Being the voice of information and news during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome?

Chip Waggoner: Broadcasting from home is the biggest challenge. Specifically the isolation from my colleagues. The other challenge is making sure our children stay on task with online schooling.

How has your job changed in the past few months?

Chip Waggoner: How we present the news would be the most obvious change. I would have never imagined I would broadcast from my living room, yet here I am every day making lemonade from the home studio!

How are you managing your stress during this time?

Chip Waggoner: I have found any physical activity helps most. Tackling projects around the house comes in a close second place.

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you? 

Chip Waggoner: Too many to mention then all, but the best is the story of a husband of over 70 years to his wife who has Alzheimer’s and in an assisted care facility. When he was told he couldn’t visit due to the COVID virus concerns, he came back the next day with a suitcase & moved into her room to care for her.

How are you staying in touch with family and friends? Any tips for staying more connected?

Chip Waggoner: A few of us from Fox4 have been getting together to play golf and catch up. Also, Zoom meetings have been helpful to at least see others from church and extended family.

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Teletubbies or Wiggles?

A post shared by Chip Waggoner (@chipwaggoner) on Jul 10, 2020 at 10:15am PDT

What’s one good habit you have developed during this time that you want to keep?

Chip Waggoner: I wash my hands everywhere all the time or use hand sanitizer!

We all have some tough days, what keeps you positive and motivated as a public figure? 

Chip Waggoner: For me, it’s looking long term at the landscape and the possible vaccine relief that would propel us quickly back to more normal conditions.

What do you most look forward to doing again after restrictions are lifted?

Chip Waggoner: Seeing extended family and work colleagues again in person!

What was the most fun quarantine activity you’ve done?

Chip Waggoner: Of all things it’s been sleep! I didn’t realize how sleep-depraved I was before COVID.

What were the best and worst parts of working from home, especially when filming a newscast? How did you and other coworkers stay in touch?

Chip Waggoner:

The best: a morning commute of about 20 feet!

The worst: knowing my first report at 4 in the morning is waking up everyone else in the house.

For me, the best way to stay in touch with everyone else has been through group texts or commenting on the social media posts each of us put up.

What are 3 tips you would give to all Americans during COVID-19?

Chip Waggoner:

1. Take a deep breath & hold 5-7 seconds then slowly exhale. It helps!

2. Find things that make you smile and laugh. This too shall pass!

3. Get into a consistent routine.

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits!

How are you staying physically active in the age of COVID-19?

Nate Griffin: Walking during the heat of the day really helps…and then there’s golf, yard work, and a small trampoline routine that helps me maintain my balance.

Being the voice of information and news during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome?

Nate Griffin: People depend on the information that we provide to make critical decisions daily. It’s important for us to get it right, or be as factual as possible. And during Covid-19, the information is very fluid which means constant change. Therefore, taking a slight pause before releasing that information has its benefits.

How has your job changed in the past few months?

Nate Griffin: My job has changed in regards to where I broadcast Sports News. I am doing it from home. That has forced us to take a closer look at how we can connect with the many and different communities in our area. There are so many good stories to cover and we are doing our best to get to as many as humanly possible.

Big thanks to @bmcsportslaw for joining us @FOX26Houston re; The Houston Rockets Become First NBA Team to Sue Insurer Due to Denied Covid-19 Claims. pic.twitter.com/FhpU0fAuYI

— Nate Griffin (@NateGriffFOX26) July 21, 2020

How are you managing your stress during this time?

Nate Griffin: Managing stress is not that difficult. Managing TIME is more of an issue because we working from home, spending more time at home, which means we’re probably working more at home than in the actual workplace. Getting the work done is all in the details and that is where I am working to get better.

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you? 

Nate Griffin: Positivity? I have seen plenty in that I believe people are showing more compassion for others in the daily routine of living. In regards to social justice, we are quite a ways from where we need to be and it will take some time to get there. But, if we continue working, building hope, and faith thru good deeds, we have a chance to become a much better and more caring society.

Day#2 #WorkFromHome…looking for a cure. Will Hydroxichloroquine work? It’s being tested. @FOX26Houston 8:05…#Adapt pic.twitter.com/431IrMJUwf

— Nate Griffin (@NateGriffFOX26) April 7, 2020

What do you most look forward to doing again after restrictions are lifted?

Nate Griffin: I am going to visit every restaurant, athletic facility, church, and people that were missed due to Covid-19. This moment in time has given me an opportunity to reflect and appreciate, even more, the gifts with which we have been blessed. We should never take them for granted.

What was the best part of working from home?

Nate Griffin: I have enjoyed working from home. Had no idea it would be as enjoyable. But with the help of my colleagues, we have made it a great experience. I hope that the viewers have enjoyed the experience as much as we have sharing Sports & News with them every day.

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits!

How are you staying physically active in the age of COVID-19?

Brandon Todd: Yard work has kept me most active. I have put my arms, my back, and my chainsaw to good use while trimming mature oak trees and multiple hedges. 

Several hauls to the city landfill created full outdoor workouts as well. Various other home improvement projects have kept me moving. Swimming and walking have always been a part of my family’s routine before COVID-19, and we have maintained that routine. I’ve been playing golf on an almost weekly basis with a group of dads in the broadcasting biz. Some days ended up being a more intense workout. Riding in carts was put on hold for a while early on in the pandemic, so we walked the course and carried our clubs…in the Texas summer heat!

What are you eating?

Brandon Todd: In a word, “homemade.”  We already cooked most of our meals before COVID. But, after restaurants shut down, we expanded our menu to include homemade delights: one son crafts perfect pizza on family Friday nights, one son bakes life-changing chocolate chip cookies, and my wife mixes wicked awesome lemon chicken casserole.  Add to that baked wild-caught salmon,  breakfast burritos with our favorite piccante, and grilled chicken fajitas. To date, we still make 100% of our meals at home.

Being the voice of information and news during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome?

Brandon Todd: Sorting fact from fiction is always a daily task in journalism, but it becomes even more challenging during a worldwide news event where information often translates into medical safety.

How has your job changed in the past few months?

Brandon Todd: Significantly. The first big change came when much of our staff was sent home to work remotely. Our newsroom desks were “distanced” from other employees, and the space between anchors doubled from 3 feet to 6. Then, in early April I was tasked with setting up a “home studio” where I, along with my co-anchors, reported the news via cell phone, a couple lights, and a laptop. Eventually, I returned to the station to co-anchor our early newscasts from the studio while my co-anchor was home. Being there in the studio was both surreal and unique. I was all alone. No co-anchor, no floor director, no conversation during commercials. In a morning show where the vibe is energetic, happy, and cohesive, this has been one of the biggest challenges. However, even with the above-mentioned challenges, working from home brought blessings of more time with my family, elimination of distractions, high work productivity, and shortened commute.

How are you managing your stress during this time?

Brandon Todd: Honestly, the same way I always do. Leaning on my faith, hanging out with my family, training our new puppy, and working on my golf game. And, did I mention baking?  

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you? 

Brandon Todd: The story that most moved me most was when retired nurses and doctors were coming back on the job to help with COVID patients in hospitals. They felt that strongly about the work they do and had such deep-rooted care for people. What a truly selfless act.

How are you staying in touch with family and friends? Any tips for staying more connected?

Brandon Todd: Increased phone calls and texts help stay in touch with extended family members and friends. Our family has also done a lot more FaceTime calls than ever before. That face to face connection is always important.

What’s one good habit you have developed during this time that you want to keep?

Brandon Todd: Playing golf and making bread. I hadn’t played golf as frequently before COVID. Now, improving my golf game is both energizing and therapeutic. As for bread baking, there is nothing like the aroma of fresh-baked bread!

We all have some tough days, what keeps you positive and motivated as a public figure? 

Brandon Todd: My faith and my family keep me grounded and are my top priorities.  Putting down the phone and taking a break from social media helps too.

Am I swinging too hard? #brokenclub #bogieboys @GoodDayFox4 pic.twitter.com/6RiUD1F0nz

— Brandon Todd (@BrandonToddFOX4) August 21, 2020

What do you most look forward to doing again after restrictions are lifted?

Brandon Todd: I’m looking forward to eating at our favorite Mexican restaurant, having family friends over to swim, and traveling.

What was the most fun quarantine activity you’ve done?

Brandon Todd: Recording a news promo at home was quite a family adventure. I had one son holding a script, another son holding a homemade boom mic, and my wife concentrating on background, lighting, and script. I had some good outtakes on that one.

What were the best and worst parts of working from home, especially when filming a newscast?

Brandon Todd: The best part was enjoying breakfast with my family that I otherwise would miss. Then, there’s the bonus of a super short commute…which involved walking upstairs. The worst part was the distance from co-anchors. The video delay makes it difficult to interact smoothly on-air.

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‪No, I’m not sick..just a bit of “workplace distancing”. Missing my @gooddayfox4 peeps, but having a much better breakfast! #HomeStudio ‬

A post shared by Brandon Todd (@brandontoddfox4) on Mar 25, 2020 at 5:52am PDT

How did you and other coworkers stay in touch?

Brandon Todd: I do a weekly Zoom call with my co-anchor to do “Dad Joke Friday” so we get caught up via a video call.  And, group texts keep us all in the loop.

What are 3 tips you would give to all Americans during COVID-19?

Brandon Todd: Just one…Be kind. Times are tough and the pandemic is frustrating, but if we let political differences, cabin fever, or social distancing drive our words, emotions, and interactions toward others, it’ll make circumstances worse. Take a break from outside distractions and social media, and focus your time and attention instead on the people around you.

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits! You can even read Matthew Seedorff’s pre-COVID fitness interview here.

How are you staying physically active in the age of COVID-19? What are you eating?

Matthew Seedorff: I’ve continued training!  Originally, I had been expecting to compete in IRONMAN Texas in the Woodlands last April.  Like many things, it was postponed until the fall.  At first, I was bummed and slowed down my routine quite a bit.  I think we all did.  Then, IRONMAN starting doing virtual races every weekend.  It was just the little bit of extra motivation I needed to start cranking out miles again.  I’ve continued logging long miles on the bike, running trail, and in the pool.  I’ve got my eyes set on the postponed IM Texas now scheduled for Waco. 

As for food, I try to eat relatively healthy.  I cook most meals and try to meal prep my work week with leftovers.  Truth is though, most triathletes can get away with eating more calories.  The amount of calories someone can burn while training for an IM race is insane, and allows me to eat almost anything.  As a general rule, I avoid fast-food and stuff that’s fried, but anything else is fair game.  I’ve been known to slug down a large amount of Blue Bell Ice Cream.

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Crossing this finish line at IRONMAN Canada this day last year . Such a memorable experience with family and friends in beautiful Whistler . I look forward to cruising another 140.6 miles again soon. #ironman #triathlon #triathlete

A post shared by Matthew Seedorff (@mattseedorff) on Jul 28, 2020 at 10:05am PDT

Being the voice of information and news during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome?

Matthew Seedorff: We’ve all had to adapt and adjust our routine since March. Our way of life has changed. We have to wear masks at the gym and go through temperature checks.

It was easy to make excuses at the beginning of the pandemic to not work out, to not go for that run.  But, as time went on, you realize this is just the way it is now. Once I accepted that it was much easier for me to stop making excuses and exercise.

How has your job changed in the past few months?

Matthew Seedorff: My job has changed quite a bit in terms of how we go about our day.  I’m very thankful to work at FOX, they’ve always made the health and safety of their employees a top priority. We’ve been socially distant for months now. Instead of in-person meetings for work, we have Zoom calls. We also take a health questionnaire and do temperature checks every day. It’s cool to see us all working together to stay as safe and healthy as possible.

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Found a bigger pool #swimming #ironmantraining #triathlon

A post shared by Matthew Seedorff (@mattseedorff) on Aug 19, 2020 at 10:35am PDT

How are you managing your stress during this time?

Matthew Seedorff:  I’ve been managing my stress by exercising and getting outside. It’s amazing what the sun can do towards helping my mentality. A quiet beach day, a run, music, and a book is always a good recipe to de-stress. I also try to mix-up my routine.  I’ve been exploring new places to run, new swimming pools to swim, and new parks. By mixing up my routine, this monotonous pandemic period has felt less stagnant.

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you?

Matthew Seedorff: Seeing Houston come together during this time is something I’ll never forget.  I’ve met so many volunteers at food drives and mask distributions, sacrificing their own time in the relentless Texas heat.  It’s been remarkable to see. One gentleman, in particular, comes to mind. He had lost his oil-field job and was volunteering at a recent food drive. You could tell how hurt his family was financially, he couldn’t hide his emotions. While he had food donations sitting in his car, he also felt driven to give back to the 5,000 + other people in line that needed help.  He stood on the hot blacktop for hours putting food in other people’s cars. To me, that gentleman represents Texas and I love it.

Also, special shout out to all of the doctors and nurses I’ve met throughout the last few months for news reports. The work they’re doing is incredible.  Many of them have worked 140+ days straight, and haven’t seen their families for months. Unbelievable.  Thank you medical workers and everyone on the frontline.

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“Matthew you are an IRONMAN”… flashback from 2019. Today, I had planned to race in IRONMAN Texas. Like everything else right now, it was postponed indefinitely because of the Coronavirus. While I know it’s the smart decision to keep us all safe and healthy, it still stings missing today’s race. After I finished the 140.6 mile triathlon in Canada last summer… the “catchers” told me “welcome home” as I walked in a daze to get a medal. Nobody knows when life will return to normal, but I hope to hear those words again soon #IRONMAN #triathlon

A post shared by Matthew Seedorff (@mattseedorff) on Apr 25, 2020 at 8:07am PDT

How are you staying in touch with family and friends? Any tips for staying more connected?

Matthew Seedorff: I’ve been FaceTiming and calling my family and friends much more since March.  I think the use of Zoom has been a game-changer too.  I had never heard of Zoom prior to March, but now I use it every day.  Like many others, I’ve celebrated family birthdays and other special moments over Zoom.  It’s not nearly as good as in-person obviously, but I do think it could allow for future opportunities for us to continue to stay together post-pandemic.  For events we might have missed for whatever reason, maybe Zoom will be a backup plan moving forward to at least witness those moments online.

We all have some tough days, what keeps you positive and motivated as a public figure?

Matthew Seedorff: Tough days are a challenge that everyone experiences. There’s no avoiding it. Sometimes it can be tough to find motivation, and if that’s the case, make-up a reason to get motivated if you have to. I pull from previous life experiences, people who told me I couldn’t do something, to push forward that much harder. Sometimes the motivation you make for yourself is the strongest. Also, I’m blessed to have a family that supports me and picks me up on the bad days. If I ever lack motivation, my family and friends are my support system that keeps me locked-in on the next goal.

What do you most look forward to doing again after restrictions are lifted?

Matthew Seedorff: I look forward to hugging my parents, going to MLB games, having dinner with friends, races, and traveling.  It’s been too long.

What was the most fun quarantine activity you’ve done?

Matthew Seedorff: I went on a camping trip that was much needed.  Nothing says socially distant more than camping in the mountains.  It was a much-needed break and an enjoyable experience to be outside without cell reception.

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Staying safe while reporting during this pandemic requires extra space. I’m praying for the sick, medical workers, and those who have lost jobs. #tvnews #texas

A post shared by Matthew Seedorff (@mattseedorff) on Apr 13, 2020 at 2:53pm PDT

What were the best and worst parts of working from home, especially when filming a newscast? 

Matthew Seedorff: I’d say the best part of working from home is avoiding traffic. I think I can work much more efficiently without having to sit in traffic and going to the office.  The worst part though is not getting to see my coworkers. I moved to Houston from San Antonio only 2 months before the pandemic.  It’s been tough getting to know people personally, just because everything is over Zoom. We do our best though and share lots of laughter over Zoom. It’s a fun team to be a part of!

What are 3 tips you would give to all Americans during COVID-19?

Matthew Seedorff:

1. Get outside and safely enjoy the fresh air!
2. Unplug. Turn your phone off sometimes and be in the moment.
3. Stay connected.  Your family and friends are your base. Keep them close and they’ll lift you up. 

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits!

How are you staying physically active in the age of COVID-19? What are you eating?

Allison Harris: I try to do something active every day, but I give myself grace if that doesn’t happen! I at least try to get out and go on a walk, minimum two miles and as far as five miles. I have really enjoyed doing at home workouts, which range from yoga and pilates to sculpt classes, and have recently started mixing in going back to my pilates reformer studio classes (masks and sanitizing machines required). Every now and then I have the energy to run! I never am strict with my diet. I eat what feels good to me, and keep it in moderation.

Being the voice of information and news during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome?

Allison Harris: I’ve had to majorly set boundaries for myself. It hasn’t been easy. If I start responding to tweets and researching stories too early in the morning, I end up working all day and not taking time for myself or a mental break from news gathering. I work until 11 at night, so that isn’t healthy.

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What I do in my spare time when I’m not tweeting

A post shared by Allison Harris (@allison___fox4) on Jul 14, 2020 at 10:27am PDT

How has your job changed in the past few months?

Allison Harris: It feels more important than ever. I’m talking firsthand with nurses and doctors on the frontlines of the pandemic. Our reporting needs context and journalists who are plugged in and doing research to better understand and communicate what is happening in our communities. My work feels purposeful and urgent and absolutely necessary.

How are you managing your stress during this time?

Allison Harris: Getting out in nature and being in my body has helped me manage stress and also focus on my health. We are all surviving a pandemic. I have certainly had my moments of stress and anxiety. Calling on loved ones and leaning on them, taking time for myself, staying active and being intentional with what I am eating and just how much news and information and social media I am consuming in a day — making sure that is measured — helps immensely.

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you?

Allison Harris: This might sound trivial, but the little interactions I have with people on social media who are genuinely trying to understand what I’m reporting, asking questions with compassion or trying to help us, as journalists, better communicate to the public what is going on has a positive impact on me. It’s such a small thing, but people can be so ugly to reporters. Those who approach an interaction with me with kindness, especially behind on a computer screen, improves my mood.
On a larger scale, I am in awe of our medical professionals. They are professionals, in the truest form of that word. To knowingly put yourself at risk, and be unable to hold your family tight while witnessing the unbearable day in and day out … I have nothing but respect for them.

How are you staying in touch with family and friends? Any tips for staying more connected?

Allison Harris: Make a phone call! Simple as that. Take time in your day to see how someone else you care about is doing.

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#americaneedsjournalists

A post shared by Allison Harris (@allison___fox4) on Feb 17, 2020 at 9:35am PST

What’s one good habit you have developed during this time that you want to keep?

Allison Harris: I am very intentional lately, in prioritizing my health, setting boundaries for myself and counting my blessings. I have always been a person of gratitude, but even more so lately.

We all have some tough days, what keeps you positive and motivated as a public figure?

Allison Harris: I believe in journalism. I believe in the work I am doing. Simple as that. My family and boyfriend and close friends and colleagues help remind me of that.

What do you most look forward to doing again after restrictions are lifted?

Allison Harris: Traveling internationally! Would love to take a trip to Paris I had planned.

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A post shared by Allison Harris (@allison___fox4) on Mar 30, 2019 at 6:16pm PDT

What was the most fun quarantine activity you’ve done?

Allison Harris: Picnics in the park! More of that.

What were the best and worst parts of working from home, especially when filming a newscast? 

Allison Harris: It does feel slightly invasive having your home on the news! That’s a little weird. But getting to enjoy more time in the day to, say, cook dinner at home before a live shot is nice. We are often eating in a car out in the field somewhere!

How did you and other coworkers stay in touch?

Allison Harris: Honestly, social media can be a great tool.

What are 3 tips you would give to all Americans during COVID-19?

Allison Harris: Be kinder. Give people grace. Believe science. 

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits!

How are you staying physically active in the age of COVID-19?

Hanna Battah: I am someone who loves in-person group fitness classes, so quarantine has made me get creative and branch out to stay active. I’ve been trying several online virtual classes, from apps, to Instagram, even some Youtube finds! Switching up the classes/ instructors helps me stay interested and motivated. Most importantly, having a good playlist makes me excited to push myself. 

Being the voice of information and news during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome? How has your job changed in the past few months?

Hanna Battah: Working from home is an arrangement I never anticipated happening in the TV news world. At the start of the pandemic, I was exposed to a coworker who had gotten sick. As a precaution, I was advised to quarantine and work from home. Thankfully, it was just a scare and my coworker tested negative, but I went home that day not realizing I wouldn’t see my desk again for 6 months (and counting). Most of my office had pretty rapidly shifted to remote working, which means turning our homes into studios and using a cell phone to broadcast from home. I read scripts off my laptop, and no longer use a teleprompter for our 6-hour newscast. The quick adjustment for us meant having to stay flexible with a constantly changing workflow and patient with technical glitches. On the bright side, it’s made our morning team more cohesive with stronger communication. 

How are you managing your stress during this time?

Hanna Battah: I’ve learned to give myself a break. Since we’ve all had to make changes and sacrifices in our lives, I give myself a little leeway when it comes to staying on top of day-to-day activities. For me, that means accepting I’m not going to be able to work out as hard on my home yoga mat as I might on professional gym equipment or be able to accomplish as much at home as I could in the office. I try reminding myself to control what I can and manage what I can’t. 

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Weekend in the wilderness

A post shared by HANNA | BATTAH (@hannabattah) on Jun 21, 2020 at 11:40am PDT

How are you staying in touch with family and friends? Any tips for staying more connected?

Hanna Battah: I love video chatting. Love it! I don’t care if it’s FaceTime, Zoom, Facebook messenger— connecting with my friends, family and coworkers has allowed me to have some sense of normalcy (and sanity!). Being in quarantine has made many of us more aware of how easy it is to get disconnected from people when we don’t see them every day. My advice for staying connected? Schedule a time during the day or week for connecting. For me, it’s when I have my morning coffee.  Let’s call it my caffeinate and conversate time. Wow, I’m embarrassed I just came up with that. 

What’s one good habit you have developed during this time that you want to keep?

Hanna Battah: It’s no secret Texas summers are HOT. I love running, but I’m not trying to get a marathon in when it feels like a sauna outdoors. I’ve started to go on daily walks just to get out, explore, and enjoy the outdoors. I’ve been able to find some new corners of the city I wouldn’t have otherwise ventured to. I think I’ll make this a regular “thing.”

We all have some tough days, what keeps you positive and motivated as a public figure?

Hanna Battah: I think everyone has gone through waves of unproductivity and feeling “meh.” If I don’t have a solid Monday, it usually trickles into the rest of the week. I motivate myself by setting small goals. I think we all have days where we want to binge watch our new favorite shows, but I try limiting things that keep me from achieving my goals when I can. That means having a “cut off” time at night where I’ll switch from Netflix to reading or studying Spanish, turning my phone off, and setting boundaries when I feel like I’m getting into a slump. When I stick to my goals, then those nights of binge-watching TV or eating unhealthy feels like earned rest and relaxation time.

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Happiest on the water

A post shared by HANNA | BATTAH (@hannabattah) on May 20, 2020 at 7:36am PDT

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you?

Hanna Battah: Almost every day we report on the amazing compassion Texans have shown to one another. I remember one in particular from May when local animal shelters put in a call for help during shelter-in-place. Almost immediately, hundreds of animals found foster or forever homes, and the SPCA was completely cleared. My heart melted.

What was the most fun quarantine activity you’ve done?

Hanna Battah: Maybe it’s all this extra free time, or maybe it’s because my at-home studio is my dining room, but I have been cooking up a storm during quarantine. If you follow me on Instagram you’ve probably had your fill (and then some) of my random creations. It’s been enjoyable but also rewarding knowing I’ll walk away with a new skill. 

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Earth, you the real MVP What’s your favorite place in the world? #EarthDay

A post shared by HANNA | BATTAH (@hannabattah) on Apr 22, 2020 at 3:45am PDT

What do you most look forward to doing again after restrictions are lifted?

Hanna Battah: Traveling! Hands down! You better believe I’ll be doing a lot more exploring (or Tex-ploring as I call it when I’m visiting Texas cities) when we can venture out safely! 

What are some tips you would give to all Americans during COVID-19?

Hanna Battah:

1. Give yourself a break! We are living in an uncertain and stressful time, so don’t get down on yourself if you haven’t been feeling your best or accomplishing everything you would like to. Give yourself some grace. 

2. Staying active can be tough! Make simple swaps to keep fitness convenient, like walking twice a day instead of commuting to and from work. 

3. Have a schedule each day — This will help to keep you motivated, set priorities, and give you some sense of normalcy.

4. Find the positives! This is a challenging time, but there are some positives to quarantine too. Maybe you will master a new skill or get in extra sleep you have been needing.

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits!

How are you staying physically active in the age of COVID-19? 

Scott Thuman: I’m one of those lucky people who already happened to have a water-rowing machine before COVID, so I dusted that off, no longer used it as a coat hanger…and got to work! I’ve spent time alternating between that and using an app called ‘Seven’ for quick HIT workouts in the living room. 

What are you eating? 

Scott Thuman: Most days, nothing but water or juice in the morning—and an occasional protein bar.

Midday if I’m being responsible, a salad with chicken or a Freshly (those individually packaged, single meals delivered to your house that just need heating up at work) and if I’m making a confession here: at the end of the week, my photographer and I on Fridays indulge in everything from Chick-fil-A to pizza. So we cheat. Weekly! It’s comforting and gives us something random to look forward to. I think you have to treat yourself on occasion during tough times.

Dinner can be anything from soup, to some Thai food take out, to just a small snack. It varies. 

Being the voice of information and news during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome? 

Scott Thuman: I’m used to constantly being on the campaign trail and covering everything in-person. Being stuck in Washington was a hard transition. Fortunately, there are satellite feeds and Zoom interviews. I also work with a bigger team typically.  We needed to limit exposure. Now it’s just my photographer Danny & editor Lisa.. Lucky for me, the three of us really like each other and they’re the best in the biz…so it’s been relatively easy. 

How has your job changed in the past few months?

Scott Thuman: It’s all Covid, all the time. Covering it and the White House response to it, has dominated my daily routine. I’m on camera with more live reports than normal and I stopped counting after filing our 100th report on coronavirus. 

The schedule has also changed. Instead of working 7am to 7pm…I was working later to cover those nightly White House press briefings by the Coronavirus task force. So, I would work around 10am to 930pm. On the upside, I was getting more sleep and time to work out in the morning. 

How are you managing your stress during this time?

Scott Thuman: I’m walking a lot more than I ever have, finding excuses to go farther distances that I used to just drive instead. There is less traffic. It’s more calming and peaceful, even in downtown Washington D.C. I’m also reading a lot more and practically living outside. My dog Olive and I are taking in more fresh air than we ever thought possible.

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you?

Scott Thuman: Really just neighbors helping neighbors…and strangers too. Simple acts like offering to get groceries for those who were scared to leave the house or holding a door so someone else doesn’t have to touch it. And, it seems so trivial but people aren’t honking as much on the roads at each other…and that’s been a wonderful change. Especially in DC.

How are you staying in touch with family and friends? 

Scott Thuman: That’s been great! While I really miss seeing them in person, my brother and my parents and I Facetime usually every few days and talk on the phone in between. We chat more than we ever have. 

Any tips for staying more connected?

Scott Thuman: My friends and I started a Zoom-video trivia night where I would curate and moderate questions and they’d all buzz in with answers. The categories were all over the map, from sports to history.  It was a great way to break the tension, compete and laugh in the early, scarier days of COVID.

What’s one good habit you have developed during this time that you want to keep? 

Scott Thuman: Having a better perspective on what matters and not letting the stress of work overcome me. I’ve always stressed out too much because the job can be a lot to handle—and I still do… but I manage it better. I know how lucky I am to have a healthy family, great job and a pretty fantastic dog, Olive. That’s enough to realize I need to take a breath on some tough days, and look at things from 30,000 feet. I’ve got it really good and need to remember that, post COVID too.

We all have some tough days, what keeps you positive and motivated as a public figure? 

Scott Thuman: People are clamoring to know what’s happening in their immediate area. It’s literally life & death news for some. So, knowing that delivering critical news, in an agenda-free and honest way is vital. Especially now. I don’t have any political leanings when it comes to being on-air and I’m proud of that. A complimentary email or bumping into a viewer who says they love my style of reporting really encourages me to keep fighting the good fight and stay above the fray.

What do you most look forward to doing again after restrictions are lifted? 

Scott Thuman: Seeing my family, traveling (I’m usually overseas and exploring a lot–which I’ve halted), a dinner party with friends….and…dating. Being single in a pandemic is a real challenge.

What was the most fun quarantine activity you’ve done?

Scott Thuman: I’ve always been an outdoors guy but had never been to Chincoteague, Virginia which is about 3-4 hours away. It’s an island with all of these wild ponies living on it, which I’d always wanted to see. One day I took a kayak right up to the shore and just watched 3 of them. We stared at each other for about 20 minutes in pure quiet. It was pretty special. I feel like those relaxing, centering moments can be really cathartic. 

What were the best and worst parts of working from home, especially when filming a newscast? 

Scott Thuman: I’ve been lucky enough to still go into work each day, instead of stay home. It’s not so much bad or good–just bizarre. Getting your temperature taken each time you enter the White House or have a Covid test before interviewing the president, is a sobering thing. And being on-air with a mask. That’s been an adjustment for sure.

How did you and other coworkers stay in touch?

Scott Thuman: We check in with video chats on occasion but oddly enough, at times I feel like we’re talking on TV with each other more than anything else. 

What are 3 tips you would give to all Americans during COVID-19? 

Scott Thuman:

1. Be kind to each other. I know we’re all pretty tense right now but that’s no excuse to be ugly in our behavior. We don’t have to vilify someone just because we disagree.

2. Be socially distant, but not anti-social. In other words, wearing a mask, being physically distant, and staying home if that’s the rule are important…but…that doesn’t mean close yourself off to the world. The phone is always there. Reach out to family, friends, and those you’ve lost touch with. It can be invaluable to have that outlet and offer it to others.

3. Take advantage of the time. Binge-watching is great (and I certainly partake) but also use this time wisely. If you’ve always wanted to read more or explore that park you always drive by…or learn a language…it would be wonderful to come out of this ordeal on the other side and say, “I’m so happy that I did ______ and am a better person now, despite a pandemic”

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits! 

How are you staying physically active in the age of COVID-19?

Sofia Ojeda: I played sports all my life, earned 10 varsity letters in high school and went on to play college basketball so working out has always been part of my routine. But after my two pregnancies life changed dramatically for me. My body changed and did not respond to usual workouts I would do in the past, like go for a run a few times a week. I could not eat whatever I wanted anymore and still be in shape. I gained 40 pounds after my second daughter was born. That was 3 and half years ago! It has been a struggle for me for quite some time.

But about nine months ago I discovered CrossFit Fulshear, which is now Blue Eagle Fitness and Nutrition. We run, we squat, we do burpees, we do box jumps, we do core exercises, we do hang cleans and pullups. It is a full body experience and nothing like I have ever imagined. I thought my college workouts were tough, but the workouts I do today with my trainers are fast, intense, and make a difference. I have finally started to see a difference in my body mass and shape. I am stronger and I can chase around my 8 year old and 3 year old without losing my breath! ha!

When COVID-19 hit,  I continued with my workouts through zoom. I thought, “Okay, the workouts won’t be that hard because we don’t have any weights.” BOY WAS I WRONG! The trainers use YOUR OWN BODY WEIGHT against you in the workouts. And sometimes they were more intense and more difficult than using weights at the gym! I stuck with my online workouts through the pandemic, and sometimes still do zoom classes if I can’t make it to the gym. This time has taught me, I can still work out even if I can’t physically get there. NO EXCUSE

What are you eating?

Sofia Ojeda: I try to eat as healthy as possible. Fresh vegetables, healthy meats, fish, salads, nuts and salads as much as I can.

But I also love love love wine and chocolate and all the goodies. I have had to really learn to cut back. But I do occasionally splurge. From Monday through Friday I am pretty strict with my diet. I will intermittent fast from 7 pm at night until about 11 am the next day. Only having coffee in the morning.I eat salad or a sandwich for lunch. Then have a normal dinner. A meat, a starch, and vegetables/salad. I also drink A LOT of water, all day long.

On my weekends I will give myself more room to splurge. If I have a craving I will usually satisfy it. If I want brownies or a donut, I will have one.If I am craving pizza or fast food I will grab some. But I try to make healthy choices with fast food. I will usually just eat a burger, skip the fries and soda.

It is always a challenge, but I try really hard to balance as much as possible. I am a mom of two young girls, so there are many nights where I will just throw in a frozen pizza and call it a night. 

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This was a #personalbest for me. I forget what it was but it was the most I could clean #hangclean EVER. #imtrying #yall #imtryingmybest @crossfitfulshear

A post shared by Sofía Ojeda (@kprc2sofia) on Jul 31, 2020 at 4:22pm PDT

Being the voice of information and news during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome?

Sofia Ojeda: I think the biggest obstacle I have had to overcome during the pandemic is fear of the unknown. How can I do my job and be around so many people on a daily basis without being exposed to the Coronavirus and getting sick?We didn’t know much about it in the beginning but we still had to continue working.I am so grateful to work for such an amazing company that really guided us through and still continues to guide us through these uncertain times.

Before the pandemic, I have always been a very social and physical person– high fives, hugs, close pictures. I think another difficult part of all of this was how do I still connect with people without being able to shake their hands and smile at them (with the mask covering my face)? How can we really connect when we are doing the interview? I have always taken pride in connecting with everyone I meet. And this has been pretty difficult. I still try my best to chat a little longer, share my story with them, and make my smile even bigger underneath my mask. Doing more of the little things to keep that connection.

How has your job changed in the past few months?

Sofia Ojeda: We used to all come together in the mornings in a conference room and have our morning meetings. We don’t all come to the station anymore. The majority of the crew will meet via zoom and reporters will pitch story ideas that way. I have also had to drive my own car and meet my photographer at story locations, before the pandemic we would always ride together.I am always making sure I am away from people physically and I carry a large spray bottle of hand sanitizer in my car that I use about 20 times a day.When I am out in the field reporting I wear my mask everywhere I go, indoors and outdoors and stay at least 6 feet from everyone as much as I can.It’s just the way it is now and I have adapted to it. So far it’s been working and I am thankful to continue to do what I love and help get others very important information on a daily basis.

How are you managing your stress during this time?

Sofia Ojeda: I went through about a month recently where I wasn’t sure I could continue doing everything I was doing. It was like the pandemic really started to affect me and my mental health. I felt the stress at work and I felt the stress at home. It was just building and building and building. I had a scheduled vacation a few weeks ago and we didn’t go anywhere, it was a staycation, but it was incredible. I took time off of work, social media, news articles, spent time with my children and my husband, and just decompressed from everything that is going on. And it worked a miracle. I went back to work completely rested and ready to go.I know it may not be possible for everyone to take an entire week of work off, but even if you take a day to yourself or a few hours. It helps so much. If you are okay then you can continue to do the things you love and help others as well.

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you?

Sofia Ojeda: I think people in general here in the Houston area have shown so much kindness and generosity. With food giveaways and donations and helping families in need during this time. We have covered so many stories of people doing such amazing things for others in a really difficult time. It makes me love my job and continue to want to spread the good news in this world. From a mom in the Katy area asking the public to send her special needs daughter pins to make her smile, (AND THEY DID! Hundreds of them) to a 67-year-old surfer jumping in raging Gulf of Mexico waters during Hurricane Hanna to save two girls. People can be so selfless and so kind and their actions fuel the good in this world. Their stories and actions have inspired me beyond words.

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During the #pandemic there are days I still have to #workout #athome on #zoom. And that’s okay. Do what you have to do to get your #workouts in. If it’s going outside for a walk or jog. Or doing #YouTube #yoga — keep doing it! Keep working hard towards the #goals in your #life. Don’t let #anything stop you. #letsgo #letsdothis #thursday #motivation #fitness #fitnessmotivation #dontgiveup #noweights #noproblem

A post shared by Sofía Ojeda (@kprc2sofia) on Aug 13, 2020 at 11:19am PDT

How are you staying in touch with family and friends? Any tips for staying more connected?

Sofia Ojeda: FACETIME FACETIME FACETIME !!! I think now more than ever is a super important time to check on your friends and family more often. A text or a message, or a nice note left for them. It goes a long way. I think especially for friends and family who have stayed home without seeing anyone we need to reach out to them more often. Call your mom, call your dad, call your cousins, call your friends.I will sit and chat with my sisters and parents and we will crack up laughing for the longest time. When I get off the phone I feel so much better and happy. It makes a big difference in your mental health and heart. Keep the connection alive.

What’s one good habit you have developed during this time that you want to keep?

Sofia Ojeda: I have become really organized during this pandemic. I have a huge desk calendar that I did not have before. I have different compartments in my huge work bag, I keep a notebook of all my to-do lists and events and assignments I have to do. It’s just forced me to get on a schedule, a routine, and stick with it. Routine keeps me busy and moving without a crazed mentality.

We all have some tough days, what keeps you positive and motivated as a public figure?

Sofia Ojeda: For me, it’s my family. When I come home and leave my work stresses at the door I can just decompress and relax with my most favorite people.I also feel like even on the toughest days, what I do makes a difference, even if it is a small difference, and I feel that because we are working to help others, then it is all worth it. That’s what keeps me going. Knowing I am a helper of some sort

What do you most look forward to doing again after restrictions are lifted?

Sofia Ojeda: Traveling to the Caribbean with my family. Our vacation was canceled right after the pandemic hit, so I can’t wait to be able to travel again to other countries.Also, I can’t wait to go to the movies again. There aren’t any theaters open close to us so that will be a lot of fun. I am not sure if there will ever be a day that we aren’t all wearing masks again, but I do look forward to the day when I can see people’s smiles on their faces.

What was the most fun quarantine activity you’ve done?

Sofia Ojeda: Staying at home with my kids playing floor lava (if you don’t know what that is, you put a bunch of pillows and couch cushions on the floor and you jump from cushion to cushion not touching the floor – because it’s lava! ) and “camping out” in our backyard.

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LIGHTS CAMERA ACTION #lights #camera #action #kprc2 #news #htown #houston #hounews

A post shared by Sofía Ojeda (@kprc2sofia) on Aug 4, 2020 at 3:23pm PDT

What were the best and worst parts of working from home, especially when filming a newscast? How did you and other coworkers stay in touch?

Sofia Ojeda: In the very beginning, I was able to stay home one day a week and write stories for the newscasts. I liked staying home with my kiddos and husband and not having to drive into work for a little while. It was nice. We would message our coworkers through our news program. It was a nice change of pace for a while. I appreciated the time at home but was ready to get back to work when it was done.
I think the worst part is also working from home, because some days when I am in our morning meetings, my kids will be screaming in the background. I try my hardest to quiet them down, but kids will be kids, so that is hard sometimes. Having to juggle mom duties with work duties at the same time. It can drive you crazy.

What are 3 tips you would give to all Americans during COVID-19?

Sofia Ojeda: Not a tip but a message–> My heart goes out to all the families who have lost loved ones during this time and to those who are currently fighting this illness, I am thinking of you and praying for you.
Some tips I would give: If you can reach out to family and friends more often, it will help reduce your stress and keep your emotions in a healthy check.
If you can take some time to yourself every so often that will make you feel better and you will be able to tackle your daily tasks much easier.
And use this time to find a healthy outlet for you, whether it’s exercise or a hobby. Find something that you love to do and do it!
And as hard as this can be some days, just know we will get through this, take care of yourself and your family members, the pandemic will not be around forever.

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits!

How are you staying physically active in the age of COVID-19? What are you eating?

Kylie Capps: Throughout the last few months, I’ve had to find creative ways to stay active…and it hasn’t been easy! I live in an apartment in downtown Dallas. There isn’t much space to just “get outside”. I’ve loved finding little Pinterest workouts that I can do in my living room or at the park down the street. I try to do some sort of ab and/or arm workout every single day. For cardio, I go on walks and runs either around the neighborhood or at a local high school’s track. Anything to keep me moving!

I’m not going to lie, I went through a banana bread baking phase…as did everyone! But each day I eat some sort of fruit and veggie with every meal. I’ve been roasting a lot of veggies recently. You’d be surprised how creative you can get with brussel sprouts on a baking sheet! Smoothies have also been a go to, especially to kick start my day. I make strawberry, spinach smoothies multiple times a week…complete with protein & almond milk, of course!

Being the voice of information and news during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome?

Kylie Capps: Oh man, this one’s a tough one. It can be difficult to be constantly surrounded by hard-hitting topics of sadness and struggles in our world. I’ve definitely had to take a step back from social media on my days off…for my own mental health! Listening to worship music is another easy mood booster.

How has your job changed in the past few months?

Kylie Capps: I have been working from my living room since March…how crazy is that?! The background of my shot on air is literally my couch. I wouldn’t have guessed in a million years that we’d be doing this. I have a “studio” complete with lights and a camera…surrounding my kitchen table! The fact that we are still able to bring you the latest coronavirus information (& weather forecasts, of course) from our own homes, is so neat. Technology has been a lifesaver.

How are you managing your stress during this time?

Kylie Capps: Stress is something I struggle with on a daily basis. I’ve found that my anxiety has gone way up during this time of uncertainty. I try to unplug on my days off & really focus on myself and how I can pray for others. I do what makes me happy. I read, exercise, FaceTime with friends and family, and allow myself to nap! 

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you?

Kylie Capps: I actually have. In Dallas, it’s encouraging to see people be more kind. I think this time has been a wake-up call for all of us…and it makes my heart happy when random acts of kindness become an every day thing!

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Baby got Camelback!!!

A post shared by Kylie Capps (@wxkyliecapps) on Apr 4, 2019 at 5:57pm PDT

How are you staying in touch with family and friends? Any tips for staying more connected?

Kylie Capps: Community is SO important to me…which is why working at home has been so tough. I am constantly (pre-COVID) making plans to see friends and family. Over the last 5 months, I’ve been so lucky in the fact that my family lives only half an hour away. Since I’d been working from home, I didn’t feel like I’d be harming my family members by stopping by at least once a week. Getting to laugh with them, eat dinner, and play with our pets has helped me to feel less isolated. I do realize that not everyone has had that luxury. My girlfriends and I had a weekly Zoom call…which was amazing. And we even started a book club! All on Zoom!

What’s one good habit you have developed during this time that you want to keep?

Kylie Capps: Oh, this is a great question. I think we’ve all learned different mechanisms of coping with stress and how to deal with heightened anxiety. A habit that I want to keep going forward is simple…appreciate the little things in life. Material things, social media likes…they’re all just temporary pleasures. What matters most are the relationships you invest in!

We all have some tough days, what keeps you positive and motivated as a public figure?

Kylie Capps: During this time especially, it is difficult to constantly be in the public eye. But honestly, we have some incredible viewers. They’ve been encouraging and understanding, even when we have graphics or technology issues! I’m also holding out hope that this IS temporary. And because of that optimism, it’s easier to stay motivated!

What do you most look forward to doing again after restrictions are lifted?

Kylie Capps: CONCERTS!!! I’ve had several concerts that I had tickets for that have been cancelled in the last 6 months. I can’t wait to get to enjoy the atmosphere of live music again! I would also like to be better about traveling, especially to other countries! Those two things are at the top of my to-do list when restrictions are lifted.

What was the most fun quarantine activity you’ve done?

Kylie Capps: I took a short trip to Colorado…just to get away for a few days. The hikes we went on were gentle reminders of how great the world that we live in really is…and how it’s so much bigger than ourselves. It was a much needed getaway, with some good company!

What were the best and worst parts of working from home, especially when filming a newscast? How did you and other coworkers stay in touch?

Kylie Capps: As amazing as technology is, it can also cause some issues…we have a pretty significant delay when trying to communicate on live tv. Our graphics are harder to create and edit without the monitors we would use at work. And honestly, I just miss the atmosphere of being at work! I have the most incredible meteorologists on my weather team. They are talented and intelligent…and make me want to perform my best. But hey, not all hope is lost! We communicate through zoom meetings, phone calls, and a killer group text almost every day!

What are 3 tips you would give to all Americans during COVID-19?

Kylie Capps:

1. Try not to take the little things for granted. Especially hugs & smiling at strangers! 

2. BE KIND! It’s amazing how far the smallest acts of kindness will go. 

3. Get outside, go for a walk! Staying active is the best thing to do for your mental health

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits! You can also read about Tom Koch in our Top 10 Fittest TV Personalities in Houston list– he was fit long before the pandemic!

How are you staying physically active in the age of COVID-19? What are you eating?

Tom Koch: I’ve always been a runner although my knees have been telling me to run less the past two years. during the pandemic I’ve continued running my three miles a day, but I’ve also, like so many others, taken up biking everyday. i have a group of guys I ride 14-16 miles with every day after I’m done running. Since the gym closed, I’ve been doing pull-ups and pushups at home, plus practicing yoga with my wife.

Being the voice of information and news during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome?

Tom Koch: A big challenge is sifting through all the confusing and often contradictory information about COVID 19. But we search and read a lot and do our best to present the most accurate information. And like everyone else, I have to deal with the stress that the pandemic has produced.

How has your job changed in the past few months?

Tom Koch: My job hasn’t changed much because I’ve continued going to work. What has changed is interacting and communicating with my co-workers who are working from home. They have the really tough job of getting up even earlier every morning and trying to research and write from what can be the chaos of home…all while staying quiet and trying not to wake up their families.

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‪Reunited and it feels so good! I’m back and so is the rest of our morning team. I missed them and you, our viewers. #abc13eyewitness @samicaknightabc13 @elitaabc13 @katherineabc13 @jeffehlingabc13

A post shared by Tom Koch (@tomkochabc13) on Aug 13, 2020 at 3:24am PDT

How are you managing your stress during this time?

Tom Koch: Running and biking and yoga…but I’m also a person who believes in gratitude and I thank God every day for the people around me and all he has given me.

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you?

Tom Koch: Too many to mention. They happen every day but the ones that really stand out are those done by children, often starting lemonade stands or selling their toys to help people who’ve lost their jobs. It gives you great faith in mankind.

How are you staying in touch with family and friends? Any tips for staying more connected?

Tom Koch: We’ve done a lot of FaceTime and Zoom calls. The only tip I have is to call someone and just tell them you’re thinking about them and miss them. it means the world.

What’s one good habit you have developed during this time that you want to keep?

Tom Koch: Baking bread. I now make some killer sourdough and Kalamata olive and feta cheese bread.

We all have some tough days, what keeps you positive and motivated as a public figure?

Tom Koch: The positive stories we report on every day and friends and neighbors whom I dearly love and admire for their positive attitudes.

What do you most look forward to doing again after restrictions are lifted?

Tom Koch: Going to a restaurant with friends and not worrying about anything except the quality of the wine and food. But most of all traveling! We love to travel and I have a long bucket list.

What was the most fun quarantine activity you’ve done?

Tom Koch: Spending time playing games and watching movies with my family. We take turns choosing the films.

What were the best and worst parts of working from home, especially when filming a newscast? How did you and other coworkers stay in touch?

Tom Koch: I didn’t have to work from home, but the iPhone and computers kept me in touch with everyone at Channel 13, and I can honestly say they are some of the smartest, hardest working, and most fun people I’ve had the pleasure of working with.

What are 3 tips you would give to all Americans during COVID-19?

Tom Koch:

1. Wear a mask…I know its controversial for some, but if it makes someone else feel more comfortable, then why not perform that small act of kindness. To me, it’s the American way.

2. Social distance. Let’s get through this thing together…about six feet apart.

3. Be kind and courteous and try to stay calm. This too shall pass.

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits! You can also read her pre-COVID health and fitness interview here.

How are you staying physically active in the age of COVID-19? What are you eating?

Lina de Florias: We have a stationary bike we bought about 12 years ago on Craigslist and that thing has never been more appreciated, let me tell ya! I was a dancer for a number of years before I got into news, so stretching is half my workout and I’ve been using my balcony railing as a barre for ballet technique. Since I don’t have a mirror to check my form, I just imagine all the neighbors are critiquing my arabesque!  I’m loving all the online virtual classes! Right now, I’m obsessed with choreography legend, Debbie Allen @therealdebbieallen and mat pilates with @movewithmj 

A better question might be, ‘What am I NOT eating?’ lol We’ve been doing curbside pickup most of the week. My husband’s family owns a multi-generation small business, so we’re really passionate about local support. We’ve been trying a lot of local spots we didn’t get around to before the pandemic.

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I was told something happens if you do it enough #gym #sweatitallout

A post shared by Lina de Florias (@linadeflorias) on Jul 26, 2020 at 9:46am PDT

Being the voice of information and news during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome?

Lina de Florias: I think the pandemic just exacerbated an already existing challenge, a lot of people view reporters as a collective: “The media” with an agenda and a slanted point-of-view. 
I hope staying the course and sticking with the fundamentals of journalism helps to overcome that perception, but it’s something that has to be consistent and built over time. We also can’t get lost in the numbers. I keep saying every number, every story is someone’s life. One thing we’ve focused on is sharing the encouraging developments and statistics for balance and perspective.  

How has your job changed in the past few months?

Lina de Florias: How hasn’t it?! Like almost every other job, it’s completely different and turned on a dime. I’m so amazed by how people were able to get it done, whatever “it” was. Whatever came down the pike, people got creative and just made it happen. 

How are you managing your stress during this time?

Lina de Florias: If I’m honest, I’ve never been great at managing stress. So, I reach out for help, which is not something that comes naturally for me. I’m lucky enough to have a great support system of family and friends but sometimes that’s not enough. Professionals are able to give you another perspective that’s completely rational, whereas sometimes the people who love you can get caught up in your emotional tornado with you. This year has taught me that I can’t just let myself get overwhelmed, I have to be willing to let someone know it’s happening.

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you?

Lina de Florias: Yes, thankfully! A man I follow on Twitter started a neighborhood group where people who feel comfortable leaving the house have been running errands for their neighbors who don’t. They have a group chat where someone will write, “Hey, running to the pharmacy. Anyone have a prescription pick up or shopping list for me while I’m there?”  How great is that? On Instagram, I follow @AllThingsGoodCo and all they do is post stories of people doing positive things. I fall in love with every post!

How are you staying in touch with family and friends? Any tips for staying more connected?

Lina de Florias: If you really want to blow someone’s mind, mail a letter! I have what my husband would say is far too much stationery, but I’ve always loved letters. I think getting a hand-written note in the mail feels so special. No one writes back but you’d be amazed how well it prompts a phone call!

I’m on Facetime all the time. Texts and calls are great, but I think seeing your people (even on a gadget) helps you feel closer. I haven’t seen my family in person since Christmas, so I really want to see their faces. I mean, we have all this technology, why not use it? 

What’s one good habit you have developed during this time that you want to keep?

Lina de Florias: Allowing myself to rest! There’s always so much to do, I feel guilty for taking time but there was a point where I could feel myself falling into another depression. Physical and mental rest allows you to reset.

We all have some tough days, what keeps you positive and motivated as a public figure?

Lina de Florias: I’ve started more than one newscast by telling viewers, “Mornin’! I’m in a mood, so heads up, everybody!” Staying positive all the time, especially right now; it’s just not possible. I just go with what I’m feeling that day. The people watching at home keep me motivated. Can you imagine? They’re in their jammies, bedhead, haven’t brushed their teeth and there I am; my big ol’ head in their house! Being a part of someone’s morning is a big part of how they start the day. We try to not only get you informed but get you smilin’, too. I think if you can start your day with a chuckle or a smile, it’s easier to keep it going throughout the day.

What do you most look forward to doing again after restrictions are lifted?

Lina de Florias: Going to the movies! I love the going more than the actual movie. What else is there to do but watch the movie? You’re not folding laundry or doing the bills while you’re watching. It’s just the movie. I love everything except the sticky floor and the dude in the next row kicking my seat. But now? I’d give anything for both!

What was the most fun quarantine activity you’ve done?

Lina de Florias: Games. My mom is the best Scrabble player to ever play the game. But we’re purists, we like the physical board game, no apps,  so we had to figure out how to play using both our boards and tiles through our phones. I liked it even more because it was only the third time I’ve ever won against her. 

My husband and I are in the middle of a never-ending poker tournament. I’m losing at the moment but it’s a strategy. Not a good one, but it’s a strategy.

What were the best and worst parts of working from home, especially when filming a newscast? How did you and other coworkers stay in touch?

Lina de Florias: Ugh. The worst is we have a really funny team but the time delay between us kills our dorky jokes with each other. Mike (Iscovitz)and I turned that into a gag once, where we used it to do that really awkward, way-too-long stare they do in soap operas. 

We constantly text each other throughout the newscast to stay in touch. You didn’t hear it from me but Mike’s the slowest to reply and Sally’s go-to is the exclamation point bubble.  In the studio, we would always joke during the commercial breaks. Sometimes you would catch us still laughing when we came back on air. I always say it’s the part that’s not on TV that’s the most entertaining!  

The best part is the dress code is really lax now! I’ll be wearing a fancy-schmancy blouse with running shorts or the same cargo pants for a week. I call it the work-from-home-mullet!

What are 3 tips you would give to all Americans during COVID-19?

Lina de Florias:

1. Write down what you accomplished today. You got a lot more done than you give yourself credit for!

2. Hit that honey do list! We all have things that have been on our to-do list for years.

3. Wear a mask. Let’s rock the look and help save someone from suffering. It’s the least we can do for each other.

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits! You can also read her pre-COVID health and fitness interview here.

How are you staying physically active in the age of COVID-19?

Jessica Borg: I’m a big fan of outdoor exercise.  I take walks around my neighborhood after work when it’s not so sweltering.  I try to keep the walks at a fast pace, or I wear old-school ankle weights. I also stretch, play tennis, and run after my son a lot!  We have sprinting races and play volleyball together.

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Snuck in #stretching in the before the storm • • • #stretch #exercise #outdoors #outside #sunshine #houston #texas #health #healthylifestyle #fitness #healthyfood #healthyliving

A post shared by Jessica Borg (@jessicaborgtv) on Aug 1, 2020 at 9:13am PDT

What are you eating? 

Jessica Borg: I’m eating homemade breads and especially enjoy fish with vegetables.  I have a protein- and vegetable-packed breakfast and smaller meals after that.  I prepare snacks ahead of time, so that I can grab something healthy on the fly.  I gravitate toward walnuts and fruit for snacks.  Speaking of walnuts, I started using walnut oil within the last year to cook with or drizzle on food, and I love it.  It’s flavorful and nutritious, with Omega-3s.

Being the voice of information and news during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome? -How has your job changed in the past few months? 

Jessica Borg: Newsgathering has changed these past few months, but the news business is constantly changing anyway.  Instead of approaching people on the street or interviewing people in person, you’re doing computer interviews to stay safe.  It’s merely a transition as opposed to an obstacle.  I file my reports from my home studio.

As far as being a communicator during this crisis, sometimes it’s a case of “don’t blame the messenger.”  Journalists can be targets on social media, for example, merely for covering a particular topic.

How are you managing your stress during this time? 

Jessica Borg: A good stretch, a quiet walk, or just listening to a great song are wonderful outlets.

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you

Jessica Borg: Yes!  My neighbor’s daughter was encouraged by another young woman to sew masks for people with hearing loss.  The masks have see-through plastic around the mouth area, so that lip-reading can still take place.  Both ladies make the masks with beautiful fabrics and donate them to those in need.
 

How are you staying in touch with family and friends?

Jessica Borg: We FaceTime, text and call.  Staying in contact with family and friends is vital.  I have 4 siblings and we have a daily group text.  I was reaching out to relatives, friends, and colleagues in New York intensely when that area was a COVID hotspot.  Now, they’re doing the same with me because Texas is a hotspot.  

Any tips for staying more connected?

Jessica Borg: I recommend reaching out to folks who you’ve lost touch with over the years.  Those connections are so meaningful.  Even if it’s just a short back and forth, getting in touch with old friends, colleagues, and mentors is worthwhile and uplifting.  

What’s one good habit you have developed during this time that you want to keep?

Jessica Borg: I never thought this would be the answer, but here goes:  getting up very early!  Really early.  I do it for work, but throughout the course of the pandemic and while working remotely, getting up even earlier has allowed me to have precious extra time to myself.  I get to focus, plan for the day, and have that quiet time.  It’s productive without being rushed.

We all have some tough days, what keeps you positive and motivated as a public figure? 

Jessica Borg: I believe we’re living in an extraordinarily difficult time that will change and evolve like everything else.  I’m motivated to keep learning new information, bring that information to light in a relevant, relatable way, and also highlight all of the good out there pushing us forward.  When all is said and done, I am grateful that I’m healthy, my loved ones are healthy, and I have a fulfilling job that allows me to grow.

What do you most look forward to doing again after restrictions are lifted?

Jessica Borg: I can’t wait until it’s safe to travel extensively! There are so many places on my list to experience.  I want my son to feel the same delight and freedom in being able to explore.  Just last week my college roommate and I were talking about how we backpacked abroad for months after school, and how impactful it is to have milestone expeditions.

What was the most fun quarantine activity you’ve done? 

Jessica Borg: My son and I swim and he creates these elaborate competitions.  They involve laps with different strokes, getting out of the pool, throwing a ball into a goal, jumping back in, diving for coins, etc.  He remembers every step of the course, but my timed score keeps diminishing because I have to constantly ask him what I’m supposed to do next!

What were the best and worst parts of working from home, especially when filming a newscast?

Jessica Borg: There are many perks to working from home.  The convenience of not having to commute around Houston is enormous.  One challenge is doing Zoom interviews with bustling activity in the background!  Fortunately, people understand and many are facing the same balancing act:  trying to conduct a professional life from a personal, family environment.

How did you and other coworkers stay in touch?

Jessica Borg: We send quick texts to check in and let each other know how we’re doing, what we’re wearing, what we’re eating (haha)!

What are 3 tips you would give to all Americans during COVID-19?

Jessica Borg: I have to start by acknowledging that people are doing the best we can and we all have to create our own blueprints for how to navigate this crisis.  

As far as what works for me, I’d say: 

1)  Try to stay conscientious of all aspects of your health.  Making one adjustment to your eating habits – or perspective! – can make a big difference.  Do it and feel good about it.

2)  It’s okay to stall your plans for a while.  Try to move through the day-to-day being present in each seemingly small moment;  enjoy that cup of coffee.

3)  Fresh air is key.  Get yourself outside – staying physically distanced, of course.

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits! You can also read her pre-COVID health and fitness interview here.

Mayra Moreno: In the age of COVID its all about pushing yourself more than you ever have before. We’re stressed, and anxious so it is easy to get “lazy” and put it off. Now is the time go 10x harder. 

When the gyms closed I canceled my membership. I was so bummed out because I was on a new workout program and I was making progress. 

I started to rely a lot on YouTube fitness gurus to keep me motivated through a home workout. I also push myself to wake up and go out for a long run. I love being outside, so that’s half the battle. Getting a good sweat in and just releasing stress on the pavement is so worth it. 

Also, my husband and I decided to finally get a garage gym going. One of my in-laws built us a squat rack (he’s a welder :)) and slowly we started buying whatever weights have been available. 

What are you eating?

Mayra Moreno: I’m still sticking to my prepped meals with a few cheat days in between to keep me sane. I stick with chicken, fish, and lots of veggies and fruit.

I have actually been eating a lot more fruit lately as a snack and pick me up. Instead of reaching for a chocolate bar, I go for an apple. Little things like that help me keep my weight in check.

Being the voice of information and news during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome?

Mayra Moreno: The biggest one is the way we now conduct interviews. Most have been facetime. That is new to a lot of people so sometimes I have to talk a person through doing a cell phone video interview. 

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Remember to #maskupHOU

A post shared by Mayra Moreno (@mayraabc13) on Jul 20, 2020 at 6:14am PDT

How has your job changed in the past few months?

Mayra Moreno: Speaking of interviews, I’m doing a lot more zoom and facetime interviews whereas before my photographer and I would be driving all over town to get these interviews in person.

Of course, now I’m wearing a mask often in public and in crowded places.  If we do have any in-person interviews I no longer shake hands, which at first took some time to get used to, but now we just say hello from a distance and interview with a pole stick mic.

Also, I have been working with the same photographer for the past 4 months. Normally we switch between photographers. Thankfully my photog and I get along well so we haven’t had any issues.

How are you managing your stress during this time?

Mayra Moreno: I’m not going to lie it has been tough especially because we talk about it day in and day out in media. I try to tune it all out when I get home. On the weekends I enjoy just relaxing with my husband watching a show on Netflix or just taking some time to read. Also, going for a run has been very therapeutic for me. I rely on prayer a lot when I feel anxious or stressed. 

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you?

Mayra Moreno: My church has inspired me. They have been handing out food donations every Saturday to families in need. It’s a small church but even so, they are there for the community no matter what. 

The leaders behind it are so full of light have giving grateful hearts. 

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#HappyEarthDay she is beautiful and waiting for us to explore her once again soon! . . . . . . . #earthday #planetEarth #grandcanyon #cabo #loscabos #mexico #arizona #texas #travelbug #travelstateofmind #newYork #brooklyn #passionpassport #travelsoon #crushcity #houstontx #mountains #beaches #blueocean

A post shared by Mayra Moreno (@tvmayramoreno) on Apr 22, 2020 at 9:42am PDT

How are you staying in touch with family and friends?

Mayra Moreno: Drive-by’s to the parents’ house and the usual facetime calls. A lot of text messaging for sure. I miss being able to just drive to my grandmas and say hello. I make sure to call her as often as possible. 

Any tips for staying more connected?

Mayra Moreno: Text messaging is the best. A good ”hello” “good morning” “how are you” will go a long way for someone. But nothing beats a phone call. Sometimes we just need to hear that familiar voice to talk to.

What’s one good habit you have developed during this time that you want to keep?

Mayra Moreno: I started drinking celery juice first thing in the morning on an empty stomach. I talk about this a lot on my personal Instagram. I have had more time to read so I’ve been reading a lot of Medical Medium books and have since incorporated most of his protocols to boost my immune system and get rid of pathogens in my body.

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A whole 32oz of celery juice every morning on an empty stomach. This is what I drink now instead of coffee.

A post shared by Mayra Moreno (@mayraabc13) on Jul 18, 2020 at 11:41am PDT

We all have some tough days, what keeps you positive and motivated as a public figure?

Mayra Moreno: The fact that now more than ever the public is looking to the media for the latest information or even some bit of good news. 

My mom watches my newscast religiously so knowing she’s on the other end of the tube keeps me going too. I feel blessed to be working in this great TV market because it’s my home. Not a lot of people in this business get to do that. 

What do you most look forward to doing again after restrictions are lifted?

Mayra Moreno: Just being with my parents and grandmother without fear. This has made me realize how important family is to me even more. That’s what I care about the most these days.

What was the most fun quarantine activity you’ve done?

Mayra Moreno: Couch surf on my own couch! I have enjoyed just being at home with my husband and our dog.

What were the best and worst parts of working from home, especially when filming a newscast?

Mayra Moreno: I actually have not been WFH. I have been able to keep my “normal” routine. I still drive to work anchor my 3 pm newscast and head out if need be to cover a story for the 10 pm newscast.  

How did you and other coworkers stay in touch?

Mayra Moreno: We text and we also Instagram video chat. At the beginning of quarantine a few of us had a virtual brunch and we “hung” out and just talked while each of us enjoyed our home-cooked meal. 

What are 3 tips you would give to all Americans during COVID-19?

Mayra Moreno:

1-   Stay positive no matter what. Look at the bright side of things and know this is not forever.

2-   Don’t forget to laugh and smile. That always gets me through. Suround yourself (virtually of course) with people that will keep you motivated and positive.

3-   Stay connected with those you love and above all stay connected with God.

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

Jonathan Martin is a four-time Emmy nominee and has received several Associated Press honors for his work. As a former athlete, Jonathan is a fitness enthusiast. When he’s not working, you’ll often find him in the gym or playing sports. He also enjoys hip-hop dance! In 2018, Jonathan won “Dancing with the Houston Stars,” an annual fundraiser for Urban Souls dance company. He also made our list of Top 10 Fittest TV Personalities in Houston 2019.

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits! 

How are you staying physically active in the age of COVID-19?

Jonathan Martin: I do resistance training four days each week. When the pandemic started, I began working with a personal trainer, Aro West. He’s a natural physique pro champion, so I knew he could take my physique to the next level. We isolate muscle groups and super-set most exercises. Sometimes we’ll do 100 reps of a single movement. I also do cardio at least three days each week for 30 minutes. When gyms were closed, I started running outside for cardio, and now it’s all I want to do (even when its 100 degrees).  I’ll occasionally add in pilates to help maintain core strength, balance, and flexibility. I don’t want to just appear fit, I want be able to run fast, jump high and feel amazing. Anything less than that won’t cut it for me.

 What are you eating?

Jonathan Martin: I follow a strict high protein/low carb diet. I eat 5-6 meals each day. Breakfast usually consists of three slices of turkey bacon, oatmeal and scrambled egg whites. For lunch and dinner, I’ll eat slices of lean chicken or turkey with a salad and vegetables. I drink a protein shake after my workout and with breakfast. I also stay away from sugary drinks and alcohol. 

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Some late night work I never end my day without finishing what I set out to do. : @twoleesphotography

A post shared by Jonathan Martin (@jmartintv) on Jul 31, 2020 at 7:12pm PDT

How has your job changed in the past few months?

Jonathan Martin: I’ve been working from home since March. My station has taken lots of precautions to keep us safe. I still anchor the news each weeknight, but I do it from a room in my house. I have a set-up with a camera, lights and computer. All of our editorial meetings are done via Zoom. I miss seeing my co-workers, but I’ve also enjoyed the autonomy that comes with being in my own space. 

How are you managing your stress during this time?

Jonathan Martin: I make sure to unplug, especially on weekends. I limit television viewing and social media interaction. Usually once a week, I’ll also take a long walk without any music or headphones. It’s just me talking to God.

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DRIVEN! Another workout created by me & @zairewilborn . It may look like I’m doing all the work, but person in back has to really balance (on sliders) and squat while holding up heavy kettlebell. Inspired by workouts w/ @coopathletik

A post shared by Jonathan Martin (@jmartintv) on Feb 10, 2020 at 7:37am PST

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you? 

Jonathan Martin: Nothing has been more inspiring than seeing front-line medical professionals giving their all. Many of them are working around the clock in risky environments. Some barely get to see their own families. The sacrifices they are making during this pandemic are beyond remarkable. 

How are you staying in touch with family and friends? Any tips for staying more connected?

Jonathan Martin: Thank God for Facetime and Zoom!  While I don’t get to see everyone in-person, I’ve found that I’ve had more quality time to catch up with everyone. No one seems to be in a rush. I’ve celebrated quite a few friends’ birthdays virtually. 

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It comes down to CONSISTENCY! That’s it. Not making excuses and putting in that work. Happy #FitFriday #fitnessmotivation #mensfitness @twoleesphotography

A post shared by Jonathan Martin (@jmartintv) on Jun 12, 2020 at 8:00am PDT

What’s one good habit you have developed during this time that you want to keep?

Jonathan Martin: I’ve really learned to take time each day to do the small things. I’d find myself rushing from place to place, and I never found time to make my bed or sit down and enjoy breakfast. During the pandemic, I’ve been able to do those things daily, and I hope that continues.

We all have some tough days, what keeps you positive and motivated as a public figure?

Jonathan Martin: Sure, some days are tough. However, I often stop to think about how blessed I am. There are millions of people who never thought they’d be jobless or standing in line waiting for a box of food. This pandemic has shaken so many lives. I make sure I take time to pause and be grateful. 

What do you most look forward to doing again after restrictions are lifted?

Jonathan Martin: I can’t wait to travel. I usually take a few overseas trips each year. It doesn’t look like that’ll be happening this year, but I’ll be the first to hop on a flight when it is safe. 

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Happy #713day, Houston Thanks for embracing this kid from the #404. Love y’all. #713 Linked with @pedrology11 @you.c.la @emaginenation for this one. Orange Jacket is by @s_gents. *Video was shot before state mask mandate*

A post shared by Jonathan Martin (@jmartintv) on Jul 13, 2020 at 12:42pm PDT

What was the most fun quarantine activity you’ve done?

Jonathan Martin: My close friends organized a happy hour virtual birthday celebration for me in March. I wasn’t sure how it was going to work out. But, it turned out to be one of the most memorable birthdays I’ve had. We were on the Zoom call for hours. The drinks helped fuel lots of laughs and memories. 

What are 3 tips you would give to all Americans during COVID-19?

Jonathan Martin:
1. Consider others-  Sometimes we spend too much time thinking about our personal inconveniences, and we forget others around us are truly struggling and need our help.

2. Be productive- This slow down period will end. None of us knows when that will be, but in the meantime its important to say positive and productive. It’s good for our mental and physical health. 

3. Unplug! – Watching the news nonstop and scrolling through social media isn’t healthy. We all need a break.

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits! You can also read his pre-COVID health and fitness routine too.

How are you staying physically active in the age of COVID-19?

Levi Ismail: I actually live close enough to where I work now, which means at least two times out of the week I walk. The heat makes it brutal, but I take it as just another part of the challenge. From home, I’ve had to be creative in finding workouts I could easily adapt to. There’s plenty of room where I’m at and with a quick YouTube search, I save a ton on a physical trainer. I won’t lie, having a gym to go to would make things so much more convenient, but in the age of COVID, we adapt. This is no different.

What are you eating?

Levi Ismail: I have no excuse these days, but to make meals from home more often. Whereas in months prior, I’d rely on whatever fast food joint I saw on the road. Lately it’s been a lot of lean meats, lots of pasta and rice. I’m not a real picky eater so it helps when I have to repeat meals through the day or week. At least twice a week though, I find a great restaurant and order in something delicious. My treat if you will after a long week.

What are some of the challenges that you’ve successfully adapted to/overcome?

Levi Ismail: Time management is probably one of the toughest things to do when working from home. Everything from your fridge, to your bed, and TV look so tempting when you’ve got even 10 minutes to kill. As soon as I start my day, I know I’m on the clock. One way or another I have to meet deadline. So for that reason, I began planning out my day to have regular lunch breaks as I would have in the field. Only eat at those times and then get back to work. Scripts still have to be written by a certain time and you end work at the same time.

How has your job changed in the past few months?

Levi Ismail: While most of my work is being done from home, we’ve since adopted a hybrid workflow where I still manage to meet with a photographer to shoot much of the story together. Once we’re done, instead of staying together for the rest of the day, we go our separate ways. It’s forced us to communicate more frequently and make clear our intentions for every story. I may spend two hours with a co-worker for the day and the rest I do from wherever (mainly my patio).

How are you managing your stress during this time?

Levi Ismail: My friends have been a big help by calling and sending me messages, knowing I’m in this new state. Of course exercise has been a tremendous help, but you can’t ignore the value behind meditation. I first started learning more about it last year and since then it’s been like the missing piece when things get really tough. You close out everything around you, no distractions, just quiet.

Have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you?

Levi Ismail: I have and I had a chance to tell the story as well. I watched a police officer show genuine kindness for someone having a traumatic breakdown and it truly caught me by surprise. Almost instinctively I started recording with my phone and what I captured was a moment between these two people that the officer says changed her life.

How are you staying in touch with family and friends? Any tips?

Levi Ismail: Not sure we’ll ever go back now, because I’ve had more Zoom happy hours than I ever though possible. Family, friends, they all call just to catch up from the week. I’ve had great from high school get back in touch and now we’re on a weekly call to talk about different social justice issues. It’s great.

What’s one good habit you have developed during this time that you want to keep?

Levi Ismail: Cooking. I know it sounds too simple to be true, but when you’ve eaten as much take out as I have, your wallet will thank you for the home-cooked meal. Now that I’m home more often, I have no excuse. They may be the most thrown together meals you can think of, but it’s a start.

What keeps you positive and motivated as a public figure?

Levi Ismail: What I’ve chosen to do and what I have a passion for doing, actually helps people every day. I don’t how else to put it. Even before I realized journalism was a career, I had a passion for storytelling and helping others understand current events. Now here I am with a chance to do that for thousands of people every day and it’s a responsibility I take incredible pride in.

What do you most look forward to doing again after restrictions are lifted?

Levi Ismail: I absolutely love traveling, even just for the food. Some day soon you’ll see me on the French riviera, enjoying a glass of wine and cheese. You’ll know then, all is right with the world. Maybe just for that moment.

What was the most fun quarantine activity you’ve done?

Levi Ismail: Canoeing on my 30th birthday. Easily one of the most amazing days I can remember. I had no idea what I was doing, but I enjoyed being outdoors, meeting new people and the peace when it was just me and the water.

What were the best and worst parts of working from home?

Levi Ismail: The best part about working from home is doing so in sweats. I realize now, I need more leisure athletic gear I could get away with leaving my house in.

The worst part has to be not having a chance to get to know my new coworkers. I moved to Nashville in the very beginning of the pandemic, so I never had a chance to meet the whole crew.

How do you and other coworkers stay in touch?

Levi Ismail: Right now most of our communication comes from our early editorial meetings every morning. We see each other for maybe 20 minutes and then it’s back to emails and text.

What are 3 tips you would give to all Americans during COVID-19?

Levi Ismail:

-Hydrate, this heat summer heat is no joke. No sense in getting any exercise if you pass out before you even start.

-Stay mindful of the fact that everyone is just trying to do their best. So many people are experiencing a new normal and it’s frightening. Treat everyone as you would want to be treated and I’m sure everyone will appreciate it.

-Remember that it’s okay to not know what to do. This is a learning experience for all of us. We will get through this and it’s up to you to do your part. Listen to the experts, wear a mask and limit your exposure any way you can. We all want to return to some kind of normal. The best way to get close, is by making the sacrifices now.

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits! You can also read her pre-COVID health and fitness interview too.

How are you staying physically active in the age of COVID-19? What are you eating?

Zora Asberry: Wow. It’s been difficult! I got the COVID-19…pounds that is! I stepped on the scale early on and saw that I had gained 20 pounds!!! This was the heaviest I had even been in my life! Seeing that number prompted me to kick my workouts into high gear!

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Advice from a : Get plenty of sunshine Accentuate your strong points. Be patient through the dry spells. Conserve your resources. Don’t desert your friends. Wait for your time to bloom. Stay sharp!

A post shared by Zora Asberry (@zora_ontv) on Apr 27, 2020 at 5:59pm PDT

Being the voice of information and news during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome?

Zora Asberry: I’m currently out of the business (temporarily) and it’s been quite refreshing stepping away from information overload! I have enjoyed watching newsies across the nation cover such major events that will go down in history. I have used this time as an opportunity to build my personal platform and work on myself. That includes my health, physically, mentally, and spiritually.

How are you managing your stress during this time?

Zora Asberry: These are stressful times for many I’m sure. Honestly, working out and spending more time at home has been a big stress relief for me. I have also been learning Yoga which has so many spiritual benefits on top of the physical!

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you?

Zora Asberry: The most positive and powerful thing I have seen during these unprecedented times, is people of all races coming together to fight for justice. The justice of the many black men and women dying at the hands of police. 

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Sunday Funday with @clarkefinney

A post shared by Zora Asberry (@zora_ontv) on Jun 7, 2020 at 5:44pm PDT

How are you staying in touch with family and friends? Any tips for staying more connected?

Zora Asberry: Me and my family have FaceTime dates on the regular! We have even started a monthly Zoom call with my relatives in Buenos Aires, Argentina. 

What’s one good habit you have developed during this time that you want to keep?

Zora Asberry: I have made a point to cut the carbs! My body reacts very well to cutting out carbs and sugar! I’ve had to start opting for the apple instead of the bread at Panera!

We all have some tough days, what keeps you positive and motivated as a public figure?

Zora Asberry: What motivates me is my future! I’m working on making the best moves now, and putting that work in so that when I’m in my 30’s and 40’s I don’t have to work as hard!

What do you most look forward to doing again after restrictions are lifted?

Zora Asberry: Getting in the GYM! I haven’t felt safe enough to go, but my muscles miss pumping a little iron! 

What was the most fun quarantine activity you’ve done?

Zora Asberry: My little familia has been making lots of Tiktoks! Also, we have been going on family walks and jogs around 7:30 p.m. when it’s cool out! 

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I’m a GROWN woman, I can do whateva I want! Happy #internationaldanceday @beyonce @tiktok #grownwomanchallenge #beyoncé #grownwoman #waybackwednesday

A post shared by Zora Asberry (@zora_ontv) on Apr 29, 2020 at 7:55pm PDT

What are 3 tips you would give to all Americans during COVID-19?

Zora Asberry:

-Wear a damn mask! 

-Stay home as much as you can for yours and others safety

-Meditate, exercise, and use this time to focus on you and go after projects that you’ve always wanted to do! You have the time! 

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits!

How are you staying physically active in the age of COVID-19? What are you eating?

Chris Costa: My gym is closed, and as a father of an infant, I don’t really want to risk bringing the virus into our home, so I’ve been taking my workouts outside. It’s a great way to get some fresh air, sunshine, and a good sweat!

I don’t have much for equipment, but I have a weight vest, a jump rope, an agility ladder, and plenty of open space, so I’ve been trying to get creative. It’s a fun challenge!

I’ve been eating predominantly plant-based, with some flexibility when I feel like it.

Being the voice of information and news during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome?

Chris Costa: Firstly, health and safety are key. Pre-pandemic, you’d likely meet up with your interview subject somewhere, have them show you something, and get to know their world. Now, you set up interviews either via Zoom or at a safe distance using a mic stand. In some cases, you don’t go inside buildings, and you just have to get extra creative with how you shoot your video and tell the story.

You’ve probably heard of these two names in relation to #LaunchAmerica — #Falcon9 and #CrewDragon : they’re two separate entities that work together, and each has a very important job. @KHOU #khou11 @NASA pic.twitter.com/GkqzDcJWWw

— Chris Costa (@ChrisCostaTV) May 21, 2020

How has your job changed in the past few months?

Chris Costa: One of the hardest parts was transitioning to Zoom interviews instead of in-person ones. There’s no opportunity to shake hands, and get to establish more of a human connection that just gets lost through technology.

I haven’t seen my coworkers in person either, except on rare occasions.

How are you managing your stress during this time?

Chris Costa: Exercise is a great stress reliever for me, but now I take our dog for more walks. Fresh air and some movement always seem to help me.

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you?

Chris Costa: Yes! A 13-year-old named Izzy started the “Maskers of Disaster” and sewed thousands of masks for charity. It’s inspiring to see that even younger people understand that everyone needs a little help sometimes.

How are you staying in touch with family and friends? Any tips for staying more connected?

Chris Costa: I’ve never been big on video chatting, until now. With our new baby girl, I video chat my parents a lot (they live in Boston) so they can see her and hear her. I text friends more than usual, too. It helps me to keep relatively consistent with check-ins (ex. call my parents, a friend, etc. once a week).

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So. Excited! Ready to watch history! Where are you watching #launchamerica ? @khou11 #khou11

A post shared by Chris Costa (@chriscostatv) on May 27, 2020 at 12:39pm PDT

What’s one good habit you have developed during this time that you want to keep?

Chris Costa: I’ve been extra diligent about keeping the apartment clean. It may not always look like it, but I’ve been trying to not leave clean-up for the last minute. Somehow, the days seem to whiz by, even though I’m in my home all day.

We all have some tough days, what keeps you positive and motivated as a public figure?

Chris Costa: Knowing that people are looking for and relying on accurate information with context from reliable sources during such an uncertain time when information about the virus is changing a lot. Not to sound self-righteous, but this feels like really important work. I want people to be able to make informed decisions.

What do you most look forward to doing again after restrictions are lifted?

Chris Costa: Getting a beer with friends at my favorite Houston breweries! Traveling back home to share our baby girl with friends and family in person.

What was the most fun quarantine activity you’ve done?

Chris Costa: My wife and I have really gotten into playing board games. It’s nice to do something together that doesn’t involve a screen.

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If there is any bright side to #covid19 and #workfromhome — it’s that I get to spend WAY more time with my baby girl than I would if was out of the house all day like normal. Everyone’s advice was: “cherish every second,” and I feel so lucky to get to cherish more seconds and moments like these. #pregnantinapandemic

A post shared by Chris Costa (@chriscostatv) on Jul 31, 2020 at 7:55am PDT

What were the best and worst parts of working from home, especially when filming a newscast? How did you and other coworkers stay in touch?

Chris Costa: Personally, getting to see my daughter for so many more hours of the day is such a blessing. During “normal” times, I’d be out of the house for at least 9 hours a day. Watching her grow is something I don’t take for granted.

Professionally, the best part of working from home is having constant access to strong Wifi, and the snacks in the pantry – which you don’t always get out in the field.

I don’t know if I’d call it the “worst” part, but trying to find ways to do Zoom interviews while keeping my dog and my infant quiet can be a challenge. Having all my gear (camera, tripod, lights, etc.) stored in my apartment can get a little frustrating.

But, I try to find interesting places near my house to shoot stand-ups.

I stay in touch with co-workers through text, phone, e-mail, and Zoom, and often a combination of all four.

What are 3 tips you would give to all Americans during COVID-19?

Chris Costa:

1. Get outside every day, even if it’s only for 5-10 minutes. Feel the sun, breathe the fresh air. It helps me reset when I’m feeling stressed.

2. Seize the “unknown.” We don’t know when this will all be over and when restrictions will get lifted. Get creative now, whether with workouts, trying a new recipe, etc. Don’t wait for things to return to normal to keep enjoying life.

3. Actively connect. Send that text. Make that phone call. You won’t regret it.

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits! You can also read Natalie Hee’s fitness interview pre-COVID.

How are you staying physically active in the age of COVID-19? What are you eating? 

​Natalie Hee: I canceled my gym membership when everything shut down and haven’t looked back since. I invested in a new pair of rollerblades, started golfing more regularly, and frequently take long, leisurely walks outside now. Sometimes I power-walk or run if I feel compelled. My living room also occasionally serves as a makeshift workout studio now, where I’ll tune into a virtual barre or boot camp class. 
Eating wise, I’ve been cooking and baking a lot more now that I’m spending more time at home. It’s been a blast trying out some new homemade recipes. I’ve also been trying to order takeout every few days to help support local restaurants. 

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Periodically extending our boom mics the longer this pandemic lasts. Do you mind if I ask you a few questions? From 10 feet away?

A post shared by Natalie Hee (@nataliehee) on Jul 20, 2020 at 1:31pm PDT

Being the voice of information and news during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome? 

Natalie Hee: ​I think adapting to the work-from-home or broadcast-from-home concept was really neat. Never in a million years did I ever think it would be possible for reporters to work from home. Seeing all of our talent transition from being out in the field reporting on location every day, running from story to story, to suddenly broadcasting from their living rooms or kitchens was certainly strange at first. But I think we’ve all adapted to the new technology and software we’ve been introduced to over the last few months. 
Additionally, I think journalists/the media have faced a lot of unfair backlash recently, often targeted on social media and blamed for a variety of issues like the virus itself, spreading fear, inciting racial tensions, or simply for not being fair. We’ve heard it all. For the most part, it’s easy to look the other way, but when they pile up, it can get exhausting and hurtful. We’re still learning how to manage ways to cope with those stresses, compounded with our own stresses of adapting to life in the pandemic and keeping our families healthy. 

How has your job changed in the past few months? 

Natalie Hee: I work from home most days now. All of our staff meetings are conducted via Zoom, as are most of our interviews. In addition to serving as my makeshift workout studio, my living room also serves as my backdrop from my home studio. That’s where I’ll broadcast most of my TV live shots for the 5, 9, and 10 PM newscasts. The majority of stories we cover now are related to Covid-19 or George Floyd, so our coverage has also shifted quite a bit. 

How are you managing your stress during this time? 

Natalie Hee: I was glued to the news cycle and watched every news conference from the federal, state, and local levels when the pandemic first began. I was glued to all the cable news networks and would flip between them during the day to catch all the stories that were airing. While I still always leave the news on in the background as I work nowadays, I’ll mute the channel to focus and make every attempt to switch it off when I’m done for the day, and certainly when I’m off on the weekends. Ironically, what seems to help the most is when I tune all the news out. (A few scrolls through my Twitter feed and news push alerts don’t count ) 
I also try to prioritize eating healthy and exercising regularly to help me de-stress. I find that spending time catching up with friends via FaceTime helps as well. 

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you? 

Natalie Hee: I remember running into a group of good samaritans that spent a Saturday afternoon cleaning up anti-police graffiti plastered across a church downtown. There were 3 of them and they had apparently spent all day just going around town on their own accord, helping to clean up the streets and buildings. It really touched me and their intentions were so pure. I’ve also been really impressed with how innovative some businesses, entrepreneurs, and scientists have become during this time. 

How are you staying in touch with family and friends? Any tips for staying more connected?

Natalie Hee: I’m fortunate that all my immediate family live in Houston so I’ve been able to spend a lot of time with them over the last few months. We’ll just go over to each other houses to cook or grill and just enjoy each other’s company. As for friends, we are mostly staying in touch through texting, social media, FaceTimes, group Zoom dates to celebrate someone’s birthday — anything virtual. My advice for staying more connected is to keep the Zoom dates and parties consistent. Most of the scheduling software can be placed on an automatic recurring pattern, which makes it easier to plan for a bi-weekly virtual meetup, etc.

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7:30am tee time Who am I these days?! Happy Friday folks

A post shared by Natalie Hee (@nataliehee) on Jul 17, 2020 at 12:16pm PDT

What’s one good habit you have developed during this time that you want to keep? 

Natalie Hee: Getting back into rollerblading and golfing and spending more time outdoors. 

We all have some tough days, what keeps you positive and motivated as a public figure? 

​Natalie Hee: Exercising consistently and focusing on de-stressing methods when I start to feel a little anxious play a big role in keeping me positive. Developing the self-awareness to recognize when you need to check yourself is equally as important. I often try to ignore the ultra negative factors and focus on what’s important to me, which is the health and safety of my family and friends. I’m motivated to work even harder at my job when I hear compelling and inspirational stories from those in the community, particularly from first responders and healthcare workers who are truly the heroes of this pandemic. 

What do you most look forward to doing again after restrictions are lifted? 

Natalie Hee: TRAVEL! I’m not sure if or how soon life will return to any sort of “normalcy” or to life as we knew it before the pandemic. I miss running around crowded baseball stadiums interviewing screaming fans for live sporting events and not having to worry. I also miss being able to walk into a crowded bar or restaurant to meet up with my friends for a drink. I have a lot of weddings scheduled for next year, so I’m definitely looking forward to celebrating a number of my close friends and dancing with everyone. It’ll be an awesome reunion! 

What was the most fun quarantine activity you’ve done?

Natalie Hee: Might have to refer back to my rollerblading or golfing answer! Settlers of Catan board game also gets my competitive juices flowing. 

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Mom got mad so I bought protective pads… (helmet not pictured )

A post shared by Natalie Hee (@nataliehee) on Jun 20, 2020 at 11:49am PDT

What were the best and worst parts of working from home, especially when filming a newscast? How did you and other coworkers stay in touch? 

Natalie Hee: Best: I can actually get stuff done around the house now! And wear athletic shorts or PJ bottoms the entire day and not get judged LOL. I’ve fully embraced the Anchorman attire through this process. 
Worst: It can be so isolating. I miss my coworkers. We keep in touch via phone or Zoom. I miss running around like a madwoman some nights and the adrenaline that comes with it. Although, I do have an AppleWatch now which helps reminds me to stand up and move around a little when I’ve been sitting idle for too long.

 What are 3 tips you would give to all Americans during COVID-19? ​

Natalie Hee:

1) Have patience and accept the situation of this pandemic as a new reality. Adapt and discover new, profound happiness in the little things. Spend time with those you value most and use this time as an opportunity to discover a new hobby. 
2) Be kind to others and show compassion. You never know what the other person may be going through. 
3) Wear a mask. 

HFR founder Samir Becic adds “It is immensely important that Texans stay physically fit during the COVID-19 pandemic.”

We hope that these positive tips and routines will make our readers feel less alone during these trying times and maybe even find some inspiration in adopting some of these COVID-19 healthy daily habits! You can also read Steven Romo’s fitness interview pre-COVID, , as well as other Houston News Anchors.

How are you staying physically active in the age of COVID-19? What are you eating?

Steven Romo: When my gym closed, I filled a backpack with canned goods to use as resistance for push-ups and curls, etc. It was way more effective than I thought it’d be. Those cans of refritos did their job. I was also lucky enough to have a pull-up bar to use. I’ve since bought a few dumbbells, and I’ve been surprised that I can get a really good workout at home. It reminds me of my teenage years, working out in a humid garage trying not to scratch my dad’s car. 
Eating’s been a challenge. Food can be so comforting when the world’s going crazy. I started off making not great choices for a few weeks. But for the past couple of months, I’ve been planning meals, and I’m determined not to let the pandemic hold me back.

Being the voice of information and news during a pandemic creates new and unforeseen obstacles- what are some of the challenges that you’ve successfully adapted to/overcome?

Steven Romo: There have been plenty of unforeseen obstacles. It’s sort of just how the news business works though. You have to adapt and find a way to tell the story no matter what—flooding, fire, whatever. But, honestly, nothing I’ve had to confront seems worth complaining about. I have a job and I’m healthy. My family’s healthy too. Everything else is just background noise.

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I just need a rotisserie cooker for all my infomercial dreams to come true

A post shared by Steven Romo (@stevenromo) on May 26, 2020 at 9:28am PDT

How has your job changed in the past few months?

Steven Romo: Going up to people with a microphone isn’t really a thing anymore. Zoom interviews have taken some getting used to. Telling people’s stories is one of the best parts of my job and it takes a bit more effort to make a human connection over a computer screen.

How are you managing your stress during this time?

Steven Romo: Fiction! Star Trek is a great escape. I’m all caught up on the newest series. Star Wars too. Also, Marvel movies are great for second and even third viewings. I can quote Guardians of the Galaxy with the best of them.
Also, having my workout equipment at home now makes it easy to do a few sets when life gets frustrating. #endorphins

A bit of positivity: have you seen an act of kindness or generosity during this difficult time that has moved you or inspired you?

Steven Romo: In downtown Houston, I saw a woman handing out face masks to homeless people. She was on her own and took the time to explain to each of them why they should wear one. It was an amazing display of empathy.

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TBT: I’m extremely sorry to any and every gym I ever complained about or took for granted

A post shared by Steven Romo (@stevenromo) on Apr 16, 2020 at 10:06am PDT

How are you staying in touch with family and friends? Any tips for staying more connected?

Steven Romo: Yes, make that call. Send that text. Embark on an unannounced FaceTime call, even. It seems like we’re more isolated than ever. When I’m going through tough times, I have a tendency to withdraw and try to handle it alone. I think a lot of people may have that instinct. So, I fight against it. This is a great time to catch up with family, friends, old roommates, the receptionist at your old dentist’s office, your kindergarten teacher.

What’s one good habit you have developed during this time that you want to keep?

Steven Romo: The aforementioned keeping in contact with people. I’ve also been tracking my calories again. I use an app to keep track of what I’m eating. I have for years, but during Hurricane Harvey, when I was stuck out in the floods for many many hours, I slipped. Since then, I’ve tried to get back on the horse, but hadn’t had much consistent success. Until the pandemic. It’s almost like, so much seems out of my control right now. Making sure I’m staying on top of nutrition is one thing I know I can keep tabs on.

We all have some tough days, what keeps you positive and motivated as a public figure?

Steven Romo: Knowing how lucky I am.

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Trying to post more news and life adventures. Follow along during these crazy times.

A post shared by Steven Romo (@stevenromo) on Mar 27, 2020 at 11:18am PDT

What do you most look forward to doing again after restrictions are lifted?

Steven Romo: Going to the movies. Black Widow, I’ve been waiting!

What was the most fun quarantine activity you’ve done?

Steven Romo: I hate how dorky it sounds to say this yet again, but home workouts. I really thought they would suck, but there’s so much you can do.

What were the best and worst parts of working from home, especially when filming a newscast? How did you and other coworkers stay in touch

Steven Romo: I’ve done Zoom interviews at home and written stories, but I’ve been fortunate enough to continue working with a superb photojournalist. We meet up for live shots and are able to go live on air while social distancing. I’ve also been going to the studio on days I anchor the news and maintain social distance from everyone. There are so many apps and platforms for communication to stay in touch with people who are working from home. I honestly don’t know how we would have done all this, technologically, even ten years ago.

What are 3 tips you would give to all Americans during COVID-19?

Steven Romo:

1. I know times are hard and we’re all trying to get by, but keep in mind working out and eating well can help you feel better physically *and* mentally.
2. Don’t be too hard on yourself if you do slip off your diet or workout plan. Guilt just makes things worse. Just do your best, each day. Even if your best is cereal for every meal and not leaving the couch.
3. Reach out. Check in with family and friends. And seriously, your old teachers too. They’ll love it. You’ll love it. Everyone loves teachers.

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Follow these thrilling adventures such as: Cheap shirt or pointy elbow?

A post shared by Steven Romo (@stevenromo) on Jun 11, 2020 at 10:51am PDT

“The man is analytical, precise, direct, and says what he thinks. To summarize, he is the man who crosses the Rubicon!” said Samir Becic of Smith after speaking to him. Becic asked him how we can motivate Texan Governor Greg Abbott to participate in this cause, you can watch his direct answer in the video below:

Evan Smith is the CEO and co-founder of The Texas Tribune, a pioneering nonprofit media organization in Texas. He founded the publication in 2009 with his associates Ross Ramsay and John Thornton. The Texas Tribune is aimed at promoting civic engagement through coverage of Texas politics and policy. It has won numerous awards including three general excellence awards from the Online News Association and the Peabody Award which acknowledges excellence in radio and broadcasting. In addition to spearheading The Texas Tribune, he has a successful podcast called “Overheard With Evan Smith” that has run for 10 seasons. He interviews prominent people across the board from entertainers and writers to politicians.

HFR: What is your daily exercise and nutrition routine?

Stefania: My daily work our routine generally includes a high-intensity functional training workout. My trainers Taj and Dose Khango like to refer to their regime as the #KhangoWay. Each workout is very core intensive and helping with the betterment of day to day lives. After my gym workout, I always like to make it into hot yoga. The benefits are amazing and there’s really no better way to ensure your muscles are getting that much-needed stretch and tension released.

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Not a HUGE deal. Just at the gym working out in my own.Leggings and top designed by me

A post shared by Stefania Okolie (@stefaniaonabc13) on Jul 26, 2019 at 11:50am PDT

HFR: What keeps you motivated to stay healthy?

Stefania: I am motivated by many things to stay healthy. For one, when I look in the mirror I like to see a strong me. I see my fitness not only through my exterior but my interior as well. What is a strong body, without a strong mentality? I strongly believe health is wealth and it starts in your mind. My happiness is fed by living a healthy life. I am also motivated by a fitness community always striving to be better.

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Challenge yourself everyday.

A post shared by Stefania Okolie (@stefaniaonabc13) on Sep 7, 2019 at 9:29pm PDT

HFR: Do you believe that being fit and healthy has contributed to your successful career?

Stefania: When you have a strong mind, self-discipline, and will-power, you are destined to get through anything. My road has not been perfect or easy, but I will tell you what keeps me level headed when everything seems crooked… knowing that I am fighting through that to take care of body.

HFR: What tips would you give your fans and our readers to staying healthy?

Stefania: You can ALWAYS do it. A strong mind will always give you strong results in other areas in life. The blueprint is simple…. “Get up and go.” “Get up and cook.” You choose the life you live. No one else but you. Every morning I get and I remind myself of the life I want to life. Happy, healthy, and motivating. It’s up to you to maintain and reach those levels.

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STORY: This morning I overslept and woke up at 8:30 when my workout was supposed to start. I thought about skipping it all in all. Instead I came at 10. When I pulled in I rushed out of my car and told the valet guy that I overslept and was about 2 hours late. His response: “At least you showed.” I got upstairs and in true #Khango fashion, my trainer @dose_khango shook his head at me… so I told him what the valet guy told me about “showing up” His response: “YOU DON’T GET CREDIT FOR SHOWING UP.” And it dawned on me that he’s right… I don’t. Here is what is important about this “tough” but very true statement. Showing up is the easy part. Showing up is the “no brainer.” “Showing up” is merely extrinsic. What’s truly significant is how you perform and push yourself WHEN you show up. Showing up is not 80% – but 20%. Consider the flip side of giving yourself credit for merely “showing up.” Are you actually doing the work? Show up. Perform. Succeed. Thank you Dose for pushing me daily. Through fatigue, through pain, and today… through extreme BLOAT. It’s the mentality. This is the #KhangoWay

A post shared by Stefania Okolie (@stefaniaonabc13) on Sep 9, 2019 at 9:53am PDT

HFR: Share something that most people don’t know about you!

Stefania: Most people don’t know that I am ADDICTED to French fries and chicken wings and tacos…. and I crack VERY EASILY. Working out is generally the place I can get to. Watching what I put in my body… is the hard part. I tend to post glimpses into my healthy meals only. The bad ones stay behind the curtain. We all have temptations, we all give in sometimes… I think I give in way too often.

With this initiative, we are trying to encourage all of the celebrities in Texas who are fit to influence everyone else to be active. Let’s encourage Texans to be among the fittest in America!

Health Fitness Revolution wanted to learn more about what keeps these busy news anchors healthy and fit, and we were fortunate enough to find out their inside secrets. Here are a couple of interviews our team had with Texas’ healthiest news anchors.

Click here to read all of our interviews

“More media personalities need to be aware of how a healthier lifestyle can have a positive impact on American society and how their influence as ambassadors can be crucial in changing this nation towards being a leader in fitness.” -Samir Becic

HFR: What is your daily exercise and nutrition routine?

Matt: My daily exercise routine consists of Crossfit exercises, mainly high-intensity interval training and Olympic lifts. Lots of barbell training. A ton of people hear Crossfit and think “oh you’re one of those people.” But honestly, I wish I had found it and my CF gym sooner. It’s made a world of difference.

HFR: What keeps you motivated to stay healthy?

Matt: My dad is honestly the one person who keeps me motivated to stay healthy. When I was a kid, he was gaining weight and started running every single morning. He trimmed down immensely, and when I started getting into my teens I tagged along at the gym and realized fitness really gives you a direct connection to a fulfilling life. It wasn’t easy to learn, but I’m naturally competitive and wanted to get better at it.

HFR: Do you believe that being fit and healthy has contributed to your successful career?

Matt: People say “look good feel good” all the time. It’s a shallow phrase, but being fit or being on a fitness journey, in general, provides confidence. I played football in high school and wasn’t a D1 athlete by any means, but I learned to compete against myself so I could compete well against others. That’s a great method to apply to your daily life, and if you work hard enough, that confidence will spill over into your career.

HFR: What inspires you, in general?

Matt: My main inspiration is honestly my family. They worked so hard in life to provide for me and to give me a chance at life–and honestly, I feel like if I don’t give it my all every day I’m letting them down.

HFR: What tips would you give your fans and our readers to staying healthy?

Matt: If you’re starting out–just keep coming back to the gym. Don’t stop no matter what. Once you get comfortable, you can start evolving your routines so you don’t feel like a hamster in a wheel all the time. Also, just cut out sugar and dairy from your diet. Eat well. No one likes wolfing down chicken and steamed broccoli every day–but if you’re really pushing yourself and eating right you will see results almost immediately.

HFR: Share something that most people don’t know about you!

Matt: I played in a garage band in high school! We released an album! Could have been huge!

HFR: What is your daily exercise and nutrition routine? 

Jeff: Take what the day gives you is my mantra. I’m always pulled off the path: two very active high school boys, a dual-income household, a demanding job with an inconsistent schedule. My wife and I close the night going over the next day’s schedule, the plan ALWAYS includes where our exercise fits in. We can usually get our work out in the early morning before the school routine starts. Currently, we are working on a 90-day weightlifting program that focuses on a different muscle group each day. This program covers a 6-day lift week. My rest day is my long ride on my bike (30-mile minimum) or a big project in the garden. I bike ride about 20-25 miles two other days a week, usually with my 16-year old who has also started doing endurance events (last August was his 2nd Hotter n’ Hell ride). My wife is a Chiropractor and nutritionist, she closely monitors our supplements. She uses mostly Standard Process and evaluates us every 60-90 days. Everyone in our family takes the basics: fish oil, vitamin D, B but also very specific supplements to keep inflammation and mental fatigue at bay.

We keep our diet rather simple; kind of a mashup of Mediterranean and Paleo. We prepare near all of our meals at home. The diet that seems to work for us includes four small meals a day (one of them a protein shake). I keep my calorie intake under 2300 calories a day and drink about 32 ounces of water (usually spiked with lemon juice). I grow greens and some fruits in my backyard, they take a large role in our diet since I know the source. I drink a cup of black coffee in the morning and when at work, sip unsweetened hot green tea across the afternoon. My wife and I have both taken a blood oath to avoid fast food, soda, high sugar foods, and processed meats: all that stuff that they percolate American culture.

HFR: What keeps you motivated to stay healthy? 

Jeff: My job demands higher than normal standards of mental and physical maintenance. Pride comes into play, working in the public eye on TV exposes you to a judgmental mob. I work in a business that prefers youth. I find the desire for middle-class life with health insurance ample enough motivation to hold on to it. Good diet and steady exercise also keep my mood elevated and my thinking crisp; the cornerstone of being a good worker.

HFR: Do you believe that being fit and healthy has contributed to your successful career? 

Jeff: To be honest, it is almost an unspoken rule for on-air folks.

HFR: What inspires you, in general? 

Jeff: I like the quote from George Bush Senior, “Stay as young as you can as long as you can”. Having two teenage boys is a daily inspiration to keep up the pace. Being around the younger inspires you not to think like a senior. Yes, my hair has turned gray (about ten years ago), but the second you act the role society wants to give you, you are doomed.

HFR: What tips would you give your fans and our readers to staying healthy? 

Jeff: I’m not so vain to believe I can affect change on anyone. I will tell you that a bad diet is the source of great unhappiness. Walk around in America and you can see for yourself how overeating it this country’s great thief of joy. The majority is overweight. As Mark Twain said, whenever you find yourself on the side of the majority, it is time to pause and reflect.

HFR: Share something that most people don’t know about you!

Jeff: My ADHD and dyslexia were so bad (and undiagnosed: it was in the ‘60s after all) I honestly have no idea how I got through school. Both conditions faded by the time I was in my late 20s. I did all my learning by reading as an adult, I still read about 1-2 hoursevery day.When George Bush Senior (quoted above) left office I left the Party. I’m in my 60s: all I want to do these days is grow things, make things and love my family. So I garden, work in my woodshop and go places with my boys that we haven’t seen before. I’ve never broken a bone or had a significant surgery. I’ve never taken any medication other than a short period of antibiotics. I even avoid pain relievers, I believe they cloud your thinking. I have no desire to retire…ever. I’ll probably end my career working a drive-thru.

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I just realized it’s #internationalyogaday. Man, oh man, am I’m grateful for a playful practice I can take with me anywhere, that continually makes me feel like a kid again. Even then (especially then) I was rarely standing upright, on my two feet. We’re all strong and flexible and evolving and have the ability to find ‘home’ right in between our two eyeballs. How cool is that?

A post shared by Kathryn Gisi (@breakingyoga) on Jun 21, 2018 at 5:52pm PDT

HFR: What is your daily exercise and nutrition routine? 

Kathryn: I practice yoga every morning. Before practice I move very slowly. Wake up slow. Drink coffee slow. And try to stay pretty quiet, and ‘in’ my body. I avoid food before practicing. Ahead of starting practice, I meditate for seven to ten minutes in a seated position. I practice a combination of alignment and vinyasa styles of yoga that takes cues from both the Ashtanga and Iyengar lineages. I practice for an hour or hour and a half and then tend to get some handstand practice in once I get home. I try to eat breakfast before I race to the newsroom. It normally is something like sunflower or oat toast with a good cheese and jam, or a grain, like rice or quinoa, with lots of leafy greens. 

HFR: What keeps you motivated to stay healthy? 

Kathryn: I’m at a place in my life where my physical and mental health are my top priorities. Staying motivated to honor my body is as simple as knowing that if I don’t, I’ll be less available at work and in my relationships. 

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Can you notice the Self that notices?

A post shared by Kathryn Gisi (@breakingyoga) on Mar 16, 2019 at 9:44am PDT

HFR: Do you believe that being fit and healthy has contributed to your successful career? 

Kathryn: I believe health contributes to success in general, so in that way, yes. Journalism is physically demanding. We carry a lot of gear and we move a lot. It’s also emotionally draining. We tell painful stories, often. Having an able body and a sound mind helps me in the day in and day out tremendously. 

HFR: What inspires you, in general? 

Kathryn: People inspire me. I love meeting people with kind smiles or who are passionate about…anything. Lucky for me, as a reporter, I get to meet those people all the time. Their stories inspire me to continue on this path, even on the most draining days. I’m also inspired by travel. Landing in a new place that is totally foreign to me is my greatest source of comfort and excitement. 

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A post shared by Kathryn Gisi (@breakingyoga) on Jul 1, 2019 at 6:45pm PDT

HFR: What tips would you give your fans and our readers to staying healthy? 

Kathryn: Never, ever, ever stop moving. Never skip an opportunity to actually, verbally and aloud thank your body for what it does for you. To me, health isn’t about running fast, or lifting heavy (both of which I abandoned as a form of exercise for myself long ago).  Health is about moving with integrity, gratitude and alignment…it’s a way to regulate our nervous system. And man, oh man. That’s the magic! 

HFR: Share something that most people don’t know about you!

Kathryn: I used to have one blue eye and one brown eye. 

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Things look good from where I’m standing.

A post shared by Kathryn Gisi (@breakingyoga) on Dec 6, 2016 at 11:25am PST

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Happy Friday friends! Temps are rising again! I’ll have your weekend forecast through noon on @nbcdfw and again this weekend at 5:30am. See you then! #nbcdfwweather #dfwwx #txwx #weekendvibes

A post shared by Keisha Burns NBC DFW (@keishaburnsnbc5) on Sep 6, 2019 at 9:07am PDT

HFR: What is your daily exercise and nutrition routine?

Keisha: I’m up at 2:30am for work 5 days a week, so meal prepping at the start of the week is crucial. My workout regime consists of a mix of Pilates and Tae Bo 4-5 times a week. I consume a plant based smoothie for breakfast during the week to keep me full during the early morning hours, then eat 3 small meals a day after that. My diet is mostly vegan and vegetarian. I don’t eat any red meat and very rarely eat chicken and fish.

HFR: What keeps you motivated to stay healthy?

Keisha: For me; prevention of disease keeps me motivated to stay healthy and not being limited in what I can do to enjoy life. I’m aware that what I eat is closely linked to my health, and that a healthy lifestyle can help prevent diseases even reverse them. When I become a parent someday, I plan to maintain a healthy lifestyle so I can be a good influence for my kids like my parents are to me.

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Blackened salmon kale salad. #yum @unionbeardallas #mondayfunday #dallas

A post shared by Keisha Burns NBC DFW (@keishaburnsnbc5) on Jul 1, 2019 at 7:55pm PDT

HFR: Do you believe that being fit and healthy has contributed to your successful career?

Keisha: Absolutely. I think being fit and healthy has contributed to my career in many positive ways. Eating healthy and staying fit keeps me energized, less stressed and more focused. My job as a forecaster is done without a written script. The whole things is ad-lib, so it’s imperative that I’m focused and alert. Even when I worked as a news reporter out in the field years ago, being fit mentally and physically was important. As a reporter, you have limited time to process and structure information before broadcasting it, so you have to have a good memory and excellent listening skills. 

HFR: What inspires you, in general?

Keisha: My parents. They are my biggest fans and push me in every single area of my life, including health and fitness. I was raised eating healthy homemade meals every day. Sugary drinks, fast food, and most processed foods were rarely a part of my diet growing up. That has kept me health-conscious even in my adult life. I make it an effort to cook most of my meals, and if I decide to have a cheat day, then that’s ok to. The secret is everything in moderation. 

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Happy Monday Friends! Quote of the day, “When you stop chasing the wrong things, you give the right things a chance to catch you." –Lolly Daskal Continue to grow, dream big, and know your strengths. Let’s make it a progressive week friends! #motivationmonday #texas #monday #newweeknewgoals #boardwalkingonsunshine #plano

A post shared by Keisha Burns NBC DFW (@keishaburnsnbc5) on Jul 1, 2019 at 5:13pm PDT

HFR: What tips would you give your fans and our readers to staying healthy?

Keisha: The best tip I could give is, to stop comparing yourself to others. Everywhere we go we’re told that we should be something else. We need smaller waists, longer hair, and less wrinkles among other things. Know that you are so much more than your body, and your purpose here is so much bigger than your looks. Know that you’re human and that’s it’s ok to struggle. But no matter what, always look after yourself and your mind. You have to be your biggest advocate. Don’t compare yourself to what you see on social media. Be humble and love your body..

 
HFR: Share something that most people don’t know about you!

Keisha: Even though I’ve worked in television news for over a decade, I’m extremely shy and not as tall as I appear on TV. I’m only 5’3”. Also, I don’t eat anything with four legs. I was raised that way, so I’ve never had a hamburger. 

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Happy Monday Friends! Motivational quote of the day: “Successful people have fear, successful people have doubts, and successful people have worries. They just don't let these feelings stop them." –T. Harv Eker Do whatever it takes to pursue your dreams and get the job done. Make it a great week! #motivationalquotes #monday #travel #deceptionpass #newweeknewgoals

A post shared by Keisha Burns NBC DFW (@keishaburnsnbc5) on Jun 24, 2019 at 10:19am PDT

HFR: What is your daily exercise and nutrition routine? 

Richard: I have a varied routine. I currently play fast-pitch baseball on a 50+ team on Saturday mornings. I play Slow Pitch softball on Tuesday and Thursday mornings. I have a weight lifting routine (walking between sets) that I do on Mondays and Fridays. Curls, Rows, Overhead lats and wrist curls. On occasion, I do some bench pressing. On the days I don’t play baseball or softball I walk a three-mile course. I add about 30 minutes of calisthenics, (various crunch exercises) four sets of 25 pushups and three sets of 30 bailing hay/chopping wood motions with a 25 lb weight. If I get rained out or miss a game I mix in sprint intervals – 150 meters, 250 meters, 3 x 100 meters and a 100-meter lope at the end. After baseball ends, the walk/sprint interval becomes my workout on Tuesday, Thursday, and Saturday. I increase the sprinting leading up to Dallas Senior Games in March where I intend to run the 50 meters and the 100 meters again. I finished 4th in both this spring but I move up to the 70-74 age bracket next year and hope to medal. Sunday is the one day I take a bit of a break but I still try to walk at least 5 miles.

HFR: What keeps you motivated to stay healthy? 

Richard: I cannot remember not being motivated to workout. It’s just the way I’m wired. I’m 69 years old and I had to give up jogging after some problems with A-Fib a few years ago, but I still walk 5-7 miles every day – I wear a FitBit and if I haven’t reached at least 10,000 steps late in the day, I walk until I have. I used to do a lot more weight lifting with much heavier weights. As a concession to age and some shoulder problems, I cut back on the weights in my 50s. I gave up basketball at 60 but for many years played that multiple times a week.

Finished 1st feature length film shoot Monday at SMU! Thx to “Caged Birds” director Frederick Leach & producer Edwin Walker for casting me as Coach Sams & great experience! pic.twitter.com/YMffPMe5Jy

— Richard Ray (@RichardRayTX) August 13, 2019

HFR: Do you believe that being fit and healthy has contributed to your successful career? 

Richard: My workout routine has allowed me to keep my weight down and I photograph much better when I’m thin. That is motivation. Being fit has definitely enhanced my career in the path and will continue to do so in the future.

HFR: What inspires you, in general? 

Richard: I hope my life is defined and inspired by the teachings of Jesus Christ.

36 years @FOX4 24 on weekend anchor desk & 13yrs with best co/anchor anyone could ask for @Fox4Natalie Blessed #4TheRetirement pic.twitter.com/QcduwArDOt

— Richard Ray (@RichardRayTX) April 21, 2019

HFR: What tips would you give your fans and our readers to staying healthy? 

Richard: I would advise everyone to build their own routine around at least an hour’s exercise each day. Eating right and exercise pays huge dividends the older you get. My physical fitness has allowed me to live a young lifestyle for 69 years and, I trust, for many more to come.

HFR: Share something that most people don’t know about you!

Richard: I have the ugliest feet on the planet.

HFR: What is your daily exercise and nutrition routine?

Zora: I try to exercise at least 3 times a week or more. I focus on weight training, but I try to incorporate as much cardio as I can by running sprints, dancing, and high-intensity workouts. Nutrition-wise, I try to stay away from red meat. I mostly eat chicken and fish, and I love to incorporate lots of veggies, particularly green veggies. Some days I even go meatless!

HFR: What keeps you motivated to stay healthy?

Zora: My motivation for staying healthy is just that, my health! I’ve seen how diet an exercise can change someone’s life and even reverse illness. So it’s important that I maintain my health so that as I get older it’s not a struggle for me.

HFR: Do you believe that being fit and healthy has contributed to your successful career?

Zora: Being fit might have a little to do with my success, but I like to think that my viewers appreciate my talent and personality above all else. Looking healthy is just a bonus!

HFR: What inspires you, in general?

Zora: My inspiration is my mom who beat cancer twice by changing her diet. She never did chemo and was able to beat colon and breast cancer. I also am extremely motivated by Beyoncé, she has somewhat inspired me to be open to a vegan diet and she’s beautiful no matter what size! I love thick-yoncé and fit-yoncé. She gave us a glimpse of how she lost her baby weight in her Homecoming special on Netflix.

HFR: What tips would you give your fans and our readers to stay healthy?

Zora: The best tip I could give readers is, not to look at the scale or your body fat when you look in the mirror. Those things can make you depressed and don’t do you much good. Put the work in, make subtle changes to your diet, and you’ll notice the difference. Stay consistent! I notice quickly when I take a break from the gym. You will never achieve the results you want if you don’t stick with it!

HFR: Share something that most people don’t know about you!

Zora: I’m a pretty open book! But I would say, Most people don’t know that I’m so short! People see me on TV and think I’m much taller than I am. I’m only 5’2!

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SENT IT. #onetake #soft9

A post shared by Jonah Javad (@jonahjavad) on Sep 16, 2017 at 9:18am PDT

HFR: What is your daily exercise and nutrition routine? 

Jonah: Nutrition is paramount to me. Iced coffee and almond milk in the morning. Water and green tea throughout the day. A little red wine (or hard seltzer lol) at night. Eating wise, I focus on lots of fruits & vegetables, smoothies, quinoa, eggs, sardines, peppers and hummus, shrimp/chicken/fish/pork/steak. My favorite dessert is plain greek yogurt with mixed berries, almonds, and ground flaxseed.

Of course, I’ll indulge from time to time with pizza or fried chicken, but 90% of my diet is “healthy.” As for exercise, routine is everything. If I fall out of routine, it’s difficult for me to get back into it, so I prefer to stay on a strict schedule of working out 5 times a week. After a torn labrum and herniated disc, I avoid heavy weightlifting and stick to weight & cable circuits/supersets that still provide results but with less risk of injury. I don’t remember the last time I “went for a run.” My cardio comes from pick-up basketball, swimming laps and bike riding.

HFR: What keeps you motivated to stay healthy? 

Jonah: Like everyone else, I want to live a long, healthy life. Exercise and eating right improves my chances of that. Some people stay in shape for vanity reasons. They want to look good for other people. For the ‘Gram. To show off. I get that. There’s a layer of psychology to it. For me, confidence and self-esteem play an important role. I like feeling strong and fit. I like feeling hydrated and healthy. I care about my physical well-being because it directly correlates to a positive mind and attitude.

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Mask off — F*** it — Mask on • • • • #bluelagoon #iceland #icelandtravel #icelandic #iceland #travel #keflavik #vacation #mudmask #exfoliate #skincare #engaged #putaringonit #lagoon #cheers

A post shared by Jonah Javad (@jonahjavad) on Jun 24, 2018 at 7:00pm PDT

HFR: Do you believe that being fit and healthy has contributed to your successful career? 

Being fit and healthy has contributed to a successful life. A healthy lifestyle has helped give me the mental and emotional tools to succeed personally and professionally.

Granted, there is a certain level of vanity involved with television because you’re on public display. And that’s certainly motivation to stay in shape and look good, too.

HFR: What inspires you, in general? 

Jonah: People making the world a better place. Our faith in humanity gets tested daily, so I prefer to focus on those trying to restore and improve it. Hold the door for others. I mean that literally and figuratively. We all play a role in making this an inclusive world for everyone to live together, not simply co-exist.

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Rise above the neigh-sayers • #mondaymotivation #dallas #dfw #dtx #horse #horsesofinstagram #horseback #firsttime

A post shared by Jonah Javad (@jonahjavad) on May 14, 2018 at 4:15pm PDT

HFR: What tips would you give your fans and our readers to staying healthy? 

Jonah: Quit your diet. Adopt a healthy lifestyle. Diets are temporary and rarely provide the long-term benefits you’re searching for. Instead, choose a fitness and nutrition plan which you can live by, not just stick to for a few days, weeks or months. Health is a lifelong pursuit. 

HFR: Share something that most people don’t know about you!

Jonah: I was my fraternity’s dance director at the University of Missouri. Not to say I could backup J-Lo, but I could hold my own on the dancefloor. Good times…

HFR: What is your daily exercise and nutrition routine?

Chris: Gone are my days of 2-hour workouts from my teenage years into early-mid 20s. Instead, I focus on a high energy 25-40 minutes at the gym. 2 days on, 1 day off or Mon, Tue, Thu, Fri. Wednesday is off day. Weekends vary depending on what I’m doing but I don’t put a lot of pressure on my weekends to workout at the gym. Mon & Tue are typically lightweight but higher reps and Thu/Fri I’ll mix in heavier sets w/ lower reps. I do not lift as heavy as I used too given risk of injuries or nagging injuries around joints that crop up. Mondays I’ll do dumbbell presses (flat and incline), 4 sets at 10 – 15 reps, military shoulder presses w/ dumbbells, lateral dumbbell raises for shoulders then curls and triceps for arms. I’ll do some crunches for abs and roughly 7 – 12 minutes on elliptical. I take small breaks of 30 seconds or less between sets to keep my heart rate up. NO CONVERSATION while at the gym. I’m there to work out, not socialize with everyone – hah! Tuesday: Back workout, lats, bent over rows wide grip then inside grip, shrugs… finish with some situps, leg extensions and elliptical. Thursday & Friday are similar workouts but mix in heavier sets in a slow movement to stretch muscle group. I no longer do barbell bench presses as I had wrist surgery in 2018 and am not at the point where I can handle the weight on my wrist without discomfort.

As mentioned before, I’m NOT a clean eater. I do my best to do my version of portion control on foods many trainers would say to stay away from. I’m a coffee drinker in the morning w/ sugar-free creamer, then a deli ham sandwich with tomato slices for lunch or sometimes a small bag of chips. I do consume typically 2 diet sodas while at work along with mixing in 2 – 4 cups of water from our water filter station. Dinner, unfortunately, if not at home is Chick Filet, a thin crust pizza (3 – 5 slices instead of 6 or more like I used to), Subway deli sandwich, good thick cheeseburger w/ side of fries (not 2 big burgers like I used to) and so on. If I go home, it’s typically a healthier home-cooked meal such as grilled chicken, rice, green vegetable or maybe a spaghetti w/ turkey meat sauce. I do enjoy grilling various steaks, filets or fish on the grill too. I try to pick lean cuts of steak versus heavy marbling. One of my biggest challenges, however, is coming home after work and avoiding snacks or even a bowl of cereal. I bat about 50% success on this during the week. Also… I do enjoy cold beers on my weekends and while I do enjoy low carb beer, I will consume a good locally brewed craft beer. So again, not the perfect diet but you know something, I’m a HAPPY guy – hah!

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Visiting Jacob’s Well today. Dinner in Wimberley @news4sa @amber_jordan1

A post shared by Chris Suchan (@chrissuchannews4) on Sep 21, 2019 at 3:33pm PDT

HFR: What keeps you motivated to stay healthy?

Chris: Motivation to stay in shape centers on how quickly I can pack weight on seemingly every 5 – 7 years that go by. I used to be able to burn through the calories at a younger age. Naturally, given that appearance matters in TV, I try to maintain a slim appearance in my suits and when a suit gets a tighter feeling, I quickly start scaling my diet down. When I’m at a leaner weight, I find my energy and mood are much higher too. I feel great and more confident.

HFR: Do you believe that being fit and healthy has contributed to your successful career?

Chris: I believe it absolutely has. Appearance matters in my industry and have even crossed that bridge where management wanted me leaner on-air. It’s a battle for me as I do enjoy eating and as we all know, quite a bit of the tastier dishes do not necessarily translate into healthier results. Thus my portion control concept where I get to enjoy some of those foods but at a much smaller portion than I used to.

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Hilarious!! News4 viewer David Wickersham made a few tweaks to my school weather visit picture @news4sa

A post shared by Chris Suchan (@chrissuchannews4) on May 24, 2019 at 2:10pm PDT

HFR: What inspires you, in general?

Chris: Looking good on camera, being told my appearance looks nice on TV and my lovely fiance Amber with words of encouragement and support when I’m on a roll with diet and fitness.

HFR: What tips would you give your fans and our readers to staying healthy?

Chris: Tips? Well, if you can eat a clean diet with excellent portion control, more power to you! That’s awesome. But that’s not for everyone. Some try it, then flame out, some can’t get past a week of trying it. I’m the guy that violates some rules but sets a portion control boundary. Some basic tips that help me, don’t buy the bad stuff to keep in the pantry. If it’s there, it’ll whisper to you every day (much tougher when you have small kids that enjoy snacks BTW). Don’t aim for 1hr or longer workouts, get a good 25-30 minutes in of a high-intensity workout. Your endorphins will flow & you’ll feel like a champ walking out of the gym. Those workouts are also fantastic for reducing stress levels too. Too much stress leads to problems. Finally, make sure you have some good people in your corner to root you on & keep you honest. Even better if they diet the same and workout with you at the gym.

HFR: What is your daily exercise and nutrition routine?
Adam: My routine can vary depending on the shift I work that day, so I can usually find myself in the gym at different times depending on what is going in life. Once I get inside the building though, it becomes pretty set. I take a decent time to warm up; usually, 5 minutes spent on an air bike and 10 minutes focused on stretching. I then spend about 30-40 minutes lifting weights (focusing on Olympic lifting) and usually end my workout with high-intensity interval training.

I try to limit my time to no more than 1 1/2 hours so it keeps me on task and keeps the intensity of my workouts high. It’s really all about preparing for competition, especially during this specific time of the year; so staying focused and firing at 100% for every single workout is the most important thing I can do.

When it comes to nutrition I meal prep for the entire week on Sundays, so everything is prepacked and ready to go. So you can usually see me with a go-bag of some sort around my shoulder to have my meals ready to go. I’ll eat three “meals” per day; 5 oz of protein, 2 cups of vegetables, a tablespoon of fat and a cup of fruit. I’ll usually have a protein shake and some drinkable carbohydrates during my workout time. Before bed, I make a Casein cup brownie that I mix some peanut butter and a few berries into to stay well-rounded and fed throughout the night. 

HFR: What keeps you motivated to stay healthy?

Adam: I think the biggest motivator for me is my family. We have a history of health issues in my bloodline, so I definitely want to stay in front of that. The majority of my direct family has battled obesity in some form or another. In fact, there was a time when my twin brother and I were both over 280 pounds. He worked his way to a healthy weight and motivated me to do the same. He’s still the person I confide in the most when it comes to things like that. He’s the guy I know I can lean on even if things aren’t going right. I’m also lucky to have a great team of coaches behind me, here in San Antonio at Alamo City Crossfit and the KiloTrained group in Iowa. They do a great job of teaching and improving my technique every day, which makes it easy to stay hungry when you’re always learning something new. 

HFR: Do you believe that being fit and healthy has contributed to your successful career?

Adam: ABSOLUTELY! Especially early on as an MMJ or one-man-band, there are times when you just have to grab your gear and run. If you aren’t able to do that, it can seriously hurt your product. I will always remember when the King and Queen of Spain came to San Antonio, we were basically chasing them around town all day. I covered it for my station alone, and every other station had a crew there. I was EXHAUSTED at the end of the day and without some sort of exercise, there’s no way I would have been able to do that.

HFR: What inspires you, in general?

Adam: It’s gotta be the people I get to work with daily. As a coach and trainer myself, I work with young athletes who want to compete on a high level, current Crossfit and Strongman athletes who are competing in their prime right now, and even 60-70-year-olds who just want to be able to play with their kids or be able to live independently. Among all of those, it’s the latter that always gets me the most fired up. To see a lady deadlift a specific weight, and almost have a breakdown because now she wont need help moving her wheelbarrow to garden at home…. That’s life changing, that’s inspiring. She had a goal, she worked incredibly hard to get to a point, at an advanced age by the way, and then to see it come into fruition absolutely gets me every time. Seeing “firsts” in general. First pull-ups, first time lifting x or doing y, those moments make everything, and they make me want to find some of those moments in myself. Although I’ve never been enlisted, I also find a lot of inspiration from the military when it comes to life. Messages like “discipline equals freedom” or the Jocko Willink explanation of saying the word “good” every time something that seems bad happens. I think there’s alot of mental training and lessons that can be learned from military mentors, especially regarding self-motivating and leadership. 

HFR: What tips would you give your fans and our readers to staying healthy?

Adam: Oh wow! Where to begin? I think the most important reasons you have for staying healthy need to come from within. It has to be a true motivation and realization of something you want, and not something that’s done out of envy or someone else. You have to look yourself in the mirror and ask “What’s your why?” and if there’s a true answer for yourself in there, you should be good to go. The other thing that I’ve learned the hard way is More is not Better, Better is Better. You can spend 3 hours in a gym slaving away and grinding yourself to the bone, but with all of the other sacrifices you give up in life, you end up physically fit, but not at all healthy. Give yourself a timeframe, put your blinders on, leave your phone in the car, and for that hour, half-hour, heck even if its only ten minutes: WORK, AND WORK HARD. Even if it’s a bad day, even if the miles on the treadmill are hard to come by, or the weights aren’t moving as fast or as heavy as you want to, give it your best shot. Aim for 100% for a shorter time, not 50% for double the time. 

HFR: Share something that most people don’t know about you!

Adam: I probably have the same musical taste as a 14-year-old girl. My Spotify playlists are littered with Boybands, Taylor Swift, and lots of 90’s pop. San Antonio and a few folks here have also opened my eyes to what salsa inspired music can do for my workouts and mood.

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Five months in and I got my first promotion in #brazilianjiujitsu. I didn’t feel I deserved it after what might be my worst training session ever. My mind just couldn’t get into gear. Gotta keep pushing and moving forward. When life is good and you’re healthy, go to train. When life sucks and you’re sore as hell, go to training. #BJJ

A post shared by Joe Galli (@joegalli) on Aug 13, 2019 at 6:19pm PDT

HFR: What is your daily exercise and nutrition routine?

Joe: I start every day with 2-3 eggs with butter and avocado. My lunch changes every day and honestly I eat out way too much. I try to be very healthy with dinner and stick to chicken or steak with vegetables. I don’t drink soda and rarely go for sweets. I used to down a pot of black coffee a day, but I’ve cut back on that. Fitness-wise, I think I’m in the best shape of my life. Five days a week I do mixed martial arts training. It’s either BJJ, Muay Thai training or both. The other two days I hit the weights.

HFR: What keeps you motivated to stay healthy?

Joe: After passing 30, my metabolism took a nosedive. I had no choice but to get serious about my fitness or have to buy bigger clothes. Plus it’s such a stress relief. Working out and training is my outlet. Skipping it for just one day can make me feel sluggish or depressed.

HFR: Do you believe that being fit and healthy has contributed to your successful career?

Joe: It certainly helps. Having a healthy lifestyle requires discipline and planning. Those skills translate to every other part of life. It’s all about building momentum.

HFR: What inspires you, in general?

Joe: I never have a good answer to this question. I wish I did. I kind of just keep moving forward and put the work in. I rarely stop for a moment to think about what’s driving me. I just try to stay satisfied and happy.

HFR: What tips would you give your fans and our readers to staying healthy?

Joe: Ask questions. Read books by experts. Experiment with what works for you. We’re all different and what works for me might not work for you. It’s trial and error in a lot of ways. Some people have a great outcome from a high protein meat-based diet and lifting heavyweights. Others might be vegan, do yoga, and run to stay healthy. You need to find what works for you and be able to change. Don’t be afraid to challenge yourself.

HFR: Share something that most people don’t know about you!

Joe: I’m a pretty open book so this question is hard. Everything I think of is relatively mundane. So here’s a couple of Snapple Facts: 1. Even though I’ve worked in television for almost a decade, I really don’t watch that much of it. 2. I love and am terrible at karaoke. 3. I wasn’t always a cat person. That didn’t start until I adopted Ted from my mother.

HFR: What is your daily exercise and nutrition routine?

Jack: I love running, biking and usually make it outside for one or the other at least six days a week. Of course, there are days where a run becomes a run/walk and I’ve learned to embrace that some days the mental health benefits of light exercise outweigh those of a more intense routine that might feel forced. I begin most days with a smoothie recipe that I picked up from Moby of all people. Perhaps I’m odd, but I think it goes great with a cup of coffee and since I began having it for breakfast 4-years ago my skin has almost completely cleared up. As most TV journalists can attest, eating lunch/dinner at work is difficult because of how busy the middle of a shift is and as a result, frequently unhealthy. I sometimes bring a lunch but have found as I’ve gotten older a mid-day snack is often enough. Dinner is my favorite meal and I try to vary what I prepare but a spinach salad is a constant, which I’ve found helps me gauge how hungry I actually am.

HFR: What keeps you motivated to stay healthy?

Jack: I think part of getting older is realizing the primary motivation behind any health regimen should be maintaining your body and mind so you can achieve your personal and professional goals. This isn’t to deny that we all want to look our best but quite honestly that part of it, for me at least, has become increasingly secondary with each passing year.

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A post shared by Jack Highberger (@jackhighberger) on Oct 17, 2018 at 9:47pm PDT

HFR: Do you believe that being fit and healthy has contributed to your successful career?

Jack: The mental health benefits of exercise and a reasonable diet I believe are invaluable in any high-stress profession. If I miss a few days in a row of running/biking or overeat multiple meals consecutively, I can feel it manifest as extra stress, anxiety during my workday.

HFR: What inspires you, in general?

Jack: Simply put, I hope to offer something each day that is of value to others. I know, that may not be the most ‘inspiring’ answer but I believe inspiration should at least attempt to serve more than just the person who is inspired.