confidence building

How Cheer’s Monica Aldama Motivates Herself to Stay Active

The definition of “cheer” is “a shout of encouragement, praise, or joy”, and “to bring confidence.” That is exactly how we’d describe Netflix’s Cheer star and Dancing With the Stars competitor, Monica Aldama. As the cheerleading coach for Navarro College for the past 25 years, she has built one of the most successful cheer programs in the U.S., leading her squads to win 14 national championships. Known for her continuous optimism and her hallmark phrase, “You keep going until you get it right, then keep going until you can’t get it wrong,” Aldama has inspired not only her team but the millions of fans she’s garnered after the success of her Netflix documentary. The DWTS fan favorite is now launching a series of encouraging videos called “Coach Talks” with Robitussin Naturals to help spread more of her signature confidence boosting. “Anyone who knows me knows I’m equal parts tough and love, and I lead my team with both any time they face an obstacle that could interfere with achieving victory,” she says. We sat down with the coach to share how she’s handled the stress of the pandemic, ways she prioritizes her health, and how she stays focused. Here’s how Monica Aldama lives a nutritious life: How have things changed for you since COVID-19 hit? What has been your biggest challenge, and how have you worked to overcome it? Covid-19 brought an abrupt ending to my 2020 cheer season and the way we operate at Navarro College. All classes went online in March, and I had to tell my cheerleaders goodbye with only a few hours notice. My daughter’s classes were moved online as well, so my kids were both at home for several months. The bright side of it all…we were able to have great quality time together as a family when things were shut down. I was hopeful that things would be better by the fall semester, but with each passing day, it became clear that the pandemic would also affect our 2020-21 school year. We are very blessed to have our school open with the ability to have face-to-face classes. However, things are very different with how we practice and how classes are held. I thrive with structure and organization and like to have my calendar up to date for the entire year. The ever-changing climate of the pandemic has been my biggest challenge. I have not been able to plan dates for the spring and don’t really know how things will play out. Through very tough situations, I tend to look at the positives and remind myself of the things I am grateful for in my life. An attitude of gratitude gets me through the challenges in my life. What is bringing you hope? I am a very optimistic person, so I always find hope in something. The world can be a scary place at times, but I truly believe that most people are still good. I am hopeful that we can find ourselves showing more kindness and love to each other. Personally, I am trying to stay positive during a time I never thought I would witness – a pandemic. I am hopeful that we can find a cure, that positive rates will drop, and that we will be able to repair the damage done physically, mentally, and financially. What are some of your tips to stay focused…especially now? Staying focused can be hard in an environment that is constantly changing. Make a list of attainable, short-term goals, and focus on accomplishing those week by week. I remind myself that I cannot control outcomes—I can only affect my own actions. I stay organized by making a daily to-do list and do the hardest tasks first. I also keep distractions away, especially social media. How often do you exercise, and what’s your workout of choice? My exercise regimen is determined by what season it is with my job. I tend to have sporadic and long hours depending on what sports are playing, as well as the Daytona season which can affect the consistency of my exercise schedule. My go-to workout is an HITT workout that I do at home or go to a class at our local gym. My family is very active, and we enjoy taking long walks together to get our steps in for the day. We also do a lot of our HITT workouts together and keep each other accountable and motivated. It definitely helps when your family is all on board to live the same healthy lifestyle. If you had to name your healthy diet, what would you call it? Why? I guess if I had to name my healthy diet/lifestyle, I would call it “The Monica” because I essentially do what works best for me. With a job and active lifestyle like mine, wellness and a healthy diet are so important. I personally prefer food and products with natural ingredients whenever possible. My husband and kids are health conscious as well, so we try to eat by the 80/20 rule. We eat a lot of grilled chicken. We also make homemade salsa every week with fresh tomatoes and peppers. I actually have been doing intermittent fasting for quite some time. How do you express and spread love? Anyone that knows me knows I tend to express “tough love.” With my Cheer team, I love them as my own children, but I also push them to be the best they can be. I tend to share this same sense of encouragement and tough love with everyone in my life. I push those around me to be their best self. After the year we have all had, everyone can use some cheering on! What is your evening routine to wind down at the end of the day? I always end my day with a long, hot bath. It relaxes me and allows me time to decompress and let my mind rest. (photo credit: Getty Images)

Peloton Instructor Tunde Oyeneyin Says We Need to Train More Than Our Bodies

There is a tremendous amount of loss and tension in our world right now, and it is taking a toll on our health. However, there’s also a ton of opportunity and inspiration at our fingertips. A place to find some inspiration is in a spin class taught by fitness and racial justice advocate Tunde Oyeneyin. She is using her platform on Peloton to get thousands of bodies and minds in shape. As a long-time fitness expert, Oyeneyin has witnessed firsthand the lack of diversity in industries including health & wellness and fitness. She’s fighting hard to change that. In her weekly “Speak Up” Peloton class, Oyeneyin pairs powerful quotes from black Peloton employees with a creative mix of songs that highlight both the successes and struggles for people of color. Her fitness philosophy is where we can all learn. “You have to take care of the inside with the same level of tenacity that you care of the outside,” she tells Nutritious Life. “It’s easier to focus on the outside because that’s the part everyone sees. But, when you can focus on the inside first, that part will radiate outward.” Oyeneyin takes the time to talk to Nutritious Life sharing what causes her stress, a simple way to find calm, and an at-home workout using everyday items to get you moving. How have things changed for you since COVID-19 hit? Things have changed drastically for me as I think they have for most of us. The biggest challenge has been trying to find a sense of normalcy in times that aren’t normal. I’ve allowed myself the freedom to move with my feelings versus trying to move through them. I’ve allowed myself to experience all of my emotions, and since then, I’ve been able to develop a routine that works for me. What are some of your tips to stay focused…especially now? I focus on planning out my day to the best of my ability and I try to stick to that plan. Now that we’re all working from home, it’s so easy to allow the day to get away from us; but being as regimented as possible seems to work for me. It’s only fair to mention that I don’t have kids, so I tip my hat to those who are doing double duty. Do you prefer to work out in the morning or evening? Morning. I like to get it done so it doesn’t feel like my workout is looming over me. I also find that I stick to a cleaner diet if I start my day with a sweat. How often do you exercise, and what’s your workout of choice? 5 to 6 times a week. That includes an active recovery day; for example, taking my dog on an extra-long walk or something like restorative yoga. I love the bike. I’ve been a fan of cycling long before I was an instructor. I also do strength and conditioning work, and I love bodyweight workouts that push me to the max. How do you motivate yourself (and your clients) to work out? I believe that your mind is your strongest muscle. It’s a phrase I say on repeat in my classes. We focus on training our body, and we focus on strengthening our legs and sculpting our arms. I think it’s important that we bring that same type of training to the way we think. During a workout, we’re often talking to ourselves. Even now as you read this article, you’re probably talking to yourself. I focus on reminding the rider and myself to silence and shut out the negative voices in our heads. Can you share a workout that we can try at home with little to no equipment? You can find an amazing arm circuit and follow right along with me here. I recommend light weights of 1 to 5 pounds. If you don’t have weights, wine bottles or water jugs will do the trick! If you had to name your healthy diet, what would you call it? Why? I would call my diet “sometimes.” Sometimes I eat healthy and sometimes I don’t; but, I always focus on eating foods that fuel me. Sometimes that fuel shows itself as energy, like eating healthy, and sometimes that fuel shows itself as me enjoying the day as it comes, like indulging in not so healthy meals. Has it been hard to stay on track with your nutrition while in quarantine? Yes, absolutely! I find myself at my refrigerator without remembering how I got there. I’ve had to account for the fact that I’m a bit more sedentary now than I was prior to COVID. I’ve focused on increasing my water intake to keep me hydrated and to keep me from over-snacking. What’s your go-to breakfast? Overnight oats or avocado toast. Your go-to workday lunch? A huge salad with grilled chicken. I throw in sweet potato fries on the side from time to time. What’s the one food you always have in your fridge? Eggs and hot sauce! What do you eat before and after a workout? Before a workout, I’ll usually have a protein bar and a banana. After that, I’ll usually have grilled chicken or shrimp with brown rice and a salad. Your favorite food indulgence? A burger, a milkshake, and a beer…all three in the same sitting! Just keeping it real. Other than water, what do you sip regularly? Kombucha and BCAA’s, short for branched-chain amino acids. What causes you stress? When it feels like everything is piling up at once, stress ensues. When it feels overwhelming, I focus on my breath and log into the Peloton Digital app. I allow myself 5 to 10 minutes to move through a guided meditation. I promise that’s not a plug, it’s just the truth! How do you pamper yourself when you need it? I pamper myself by lighting a candle and doing absolutely nothing. The older I get, the more I value peace and quiet. How do