150 Ways To Play!

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Imagine getting up every day full of energy is

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if you were in your 20s. Again, what would that be like? What

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would that be worth

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to you? What is your health worth to you? Think about it.

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Your health isn't everything. But without it, everything else

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is nothing. And yet too many of us are taking it for granted

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until something goes wrong. No one wakes up hoping to be

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diagnosed with a disease or chronic illness. And yet, we've

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never been taught how to be proactive in our health through

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our school system, or public health. As a registered health

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coach and integrative health practitioner, I believe it is

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time this information is made available to everyone. Combining

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new knowledge around your health and the ability to do my

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functional medicine lab tests in the comfort of your own home

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will allow you to optimize your health for today and all your

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tomorrow's don't wait for your wake up call.

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Welcome back to the don't wait for your wake up call podcast. I

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am your host, Melissa dealey and very excited to be sharing with

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you today another special guest Janet Olmstead. Welcome, Janet.

Janet Omstead: 00:01:19

Hi. Nice to be here.

Melissa Deally: 00:01:22

I'm super excited to have you here. And I

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just want to introduce you a little bit and then let you

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share your story with the audience. But Janet is Canada's

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play expert. How fun does that sound. She's also an author and

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executive health coach, she is on a mission to reignite

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people's passion for play to help fight lifestyle related

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disease while improving their quality of life as they age.

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With over 20 years of experience in the health and wellness

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industry. Janet strength as a play expert lies in working with

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habit based change behavior psychology, allowing individual

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and corporate clients to make sustainable progress towards

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optimal health. Ultimately, Janet helps her clients thrive

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through a deep health methodology. Most importantly,

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Janet guides people as they change their habits and have

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fun. And so I love that you're looking at using Play to fight

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these lifestyle related diseases. And that's why I

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wanted you on the show because it aligns so beautifully with

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the work that I'm doing to also fight those same lifestyle

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related diseases. And so please jump in and share with the

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audience what brought you into this life of play?

Janet Omstead: 00:02:33

Well, I've always been a huge kid at heart. You

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know, all all fun aside, I really am passionate about

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health and wellness. And it comes from a deep sense of well,

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understanding how life is short. And the reason I got became a

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health coach, after years and years and years of having an

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interest in health and wellness is because my body gave me a

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sign in my 20s which almost took my life. It was my body was

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screaming at me and I wasn't paying attention. And I nearly

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died from a ruptured ovarian torsion. Six weeks before I got

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married, and I made it down the aisle. And that experience made

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me promise to myself, I would never take my health for

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granted. I would always look after myself. And ironically,

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when I wrote my book, on Play, play also stands for please look

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after yourself. In my book, I have some across sticks. And

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that's a huge one for me. So play is a double meaning, please

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look after yourself, which I promised at 24. I would. And

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also the act of you know, understanding life is short. And

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we do get to take care of ourselves ourselves. We don't

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have to we do get too. And I think it's really Yeah, it's

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it's a it's a choice, and it's a gift. And, you know, we are so

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lucky to live in an age where we have lots of options to take

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care of our health. But finding the most sustainable way really

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matters to me too, because I know there's a lot. There's a

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lot of quick fixes and magic potions that are sold to us. But

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you know, sustainable habit based change and the psychology

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that goes with it making deep changes to that our behaviors

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reflect our values and our, our own beliefs. That's how things

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last and that's what makes you show up every day and be able to

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take care of yourself the best way you can.

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And as hard as it was to go through that at the

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age of 24. Just before getting married, again, where we always

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look back at these things with 2020 vision and we know that

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things happen for us, not to us, right. And you were able to

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recognize that this happened for you because you needed to learn

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that lesson that it was a choice to look at After yourself, and

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you wanted to step into that, and you needed to listen to your

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body. And I love that, because again, it's so much about what I

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teach in the work that I do. And my regular listeners will have

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heard me say this many times. But at first, our body whispers

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to us with a gentle touch of a feather. If we don't listen, it

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might scream, some bus with a break. And if we still don't

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listen, then watch out for the wrecking ball. Right. And

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unfortunately, that is the reality for too many people.

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Because society teaches us to suck it up and push through and

Melissa Deally: 00:05:39

keep going. Right? Yeah,

Unknown: 00:05:41

work through the pain. Exactly. Yeah,

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as opposed to our symptoms truly are our

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body's way of talking to us and asking us to do something

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differently.

Unknown: 00:05:52

Yeah, and you know what, it's really served my own

Unknown: 00:05:55

personal life well, outside of my, like, a my first health

Unknown: 00:05:59

scare then. But as you know, I am a mom and I have had, I have

Unknown: 00:06:04

kids that have all had their challenges. And they, they all

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started from their bodies talking to them. And I was able

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to say to them, you know, you have to pay attention to these

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signs, because they aren't fake, they're real. And you may want

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to brush them aside. But, in fact, my husband, most recently

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was his body was talking weird to him. And he luckily went to

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the doctor and was able to capture really serious medical

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condition early and get the treatment he needed. And thank

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God, he listened to his body. Like, it's really important. I

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can't I don't know how much the like else just to tell people,

Unknown: 00:06:43

please look after yourself. Yeah, it really matters.

Melissa Deally: 00:06:46

And listen to your body, like you say, right?

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And, you know, get to the bottom of it. Don't just mask it. Oh,

Unknown: 00:06:54

again, don't wait, you know, a lot of people are

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scared. And often what happens to me as a coach, you know, I

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will get referred to by a medical professional or another

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client who's worked with me. And often because they like your

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line of work in mind, they've had a wake up call, or they're

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scared about something. And even if someone comes to me, and

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they're kind of suffering from something, I'll say, please go

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to your doctor, let's let's get this diagnosed on the one hand,

Unknown: 00:07:23

and then let's bring in all the other magic that is available to

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us to help you, you know, be healthier. And yeah, it's never

Unknown: 00:07:33

too late to get the help you need. And I think it's crucial

Unknown: 00:07:38

that more people do. And

Melissa Deally: 00:07:40

the earlier you do it, the better. Oh, yeah, it

Melissa Deally: 00:07:43

is right. I'm always talking about the body being in balance,

Melissa Deally: 00:07:46

right? Yeah, exactly. It's just a little out of balance. It's

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just a little tweak to bring it back into balance. But when is

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way out of balance over here, it's gonna, you know, take more

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effort and more work and take longer. Yeah, the other thing

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that I like to share with people is, you didn't just get here

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overnight. So why are you expecting to be better?

Melissa Deally: 00:08:04

Overnight? This Oh, and building in your body for weeks, months?

Melissa Deally: 00:08:10

In some cases, years? Exactly. So if working with me, or

Melissa Deally: 00:08:13

working with you is a six month process that's still, in most

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cases, much less time than what you've already been?

Unknown: 00:08:21

For sure. And, you know, and especially in my line

Unknown: 00:08:23

of work to with habit based change, you know, the the secret

Unknown: 00:08:28

really, is you may not have paid attention to all those little

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changes you were making to get that out of balance. But when

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you start making little changes consistently over time. Yeah,

Unknown: 00:08:39

they're manageable. it's manageable. It's doable. It's

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and like you said, it's, it will eventually come back. You just

Unknown: 00:08:47

have to give it time.

Melissa Deally: 00:08:48

Exactly. Yeah. So I have your book here, which

Melissa Deally: 00:08:52

I've thoroughly enjoyed reading, and I see your background there.

Unknown: 00:08:56

And I have a copy here. Yeah, and I

Melissa Deally: 00:08:59

highly recommend people pick up this book because

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it is such so much great information in it, some

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worksheets etc. And what I also really love that you have in

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here is your list, your list of 150 different things to get

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people moving, for those watching on video 150 ways to

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move more so I don't know if you want to maybe share your

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favorites from this list. Just to kind of inspires some people

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for some things that they haven't thought of. I certainly

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know I love moving my body but yeah, what are your maybe it's

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your favorites or maybe it's the easiest ones for many of your

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clients to step into when you get them moving again.

Unknown: 00:09:43

Yeah, you know, I there's two things about that

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list. 150 is is a kind of a double meaning 150 minutes a

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week is the minimum amount of time people need to invest to

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keep healthy, which is if you break it into time, it's 20

Unknown: 00:09:59

minutes A day, right? And 20 minutes a day. The magic here is

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it doesn't have to all be done at once right to break it up. So

Unknown: 00:10:08

coming up with 150 ways to move. I think that's, you know,

Unknown: 00:10:11

something that comes very naturally to me. I can be

Unknown: 00:10:14

outside and look at a sidewalk crack and think, oh my gosh, I

Unknown: 00:10:16

could jump over the sidewalk crack. I could do squats on the

Unknown: 00:10:19

sidewalk crack. Like there's lots of ways we're skipping

Melissa Deally: 00:10:21

over it as children like.

Unknown: 00:10:27

One, there's lots of wrong rhymes. Yeah, they're

Unknown: 00:10:30

really

Melissa Deally: 00:10:30

good. And don't step on the line or your break

Melissa Deally: 00:10:32

or father's fine. I mean, I hope in Japan, and we did that for

Melissa Deally: 00:10:35

air you go,

Unknown: 00:10:36

there you go. So the 150 so the the 150 minutes a

Unknown: 00:10:41

week, and then 150 ways because I honestly think people deserve

Unknown: 00:10:47

the option to find what works for them. And one of the

Unknown: 00:10:51

assessments, personal assessments, I didn't want to

Unknown: 00:10:53

actually call them worksheets, because I don't want people to

Unknown: 00:10:56

think of working out as this like, negative, right when you

Unknown: 00:11:00

you get to move your you don't have to but you get to play. So

Unknown: 00:11:05

the personal assessment on what did you like to do as a kid?

Unknown: 00:11:09

Because that is still available to us. You just because you know

Unknown: 00:11:15

we Yes, we grow and age. But those things that brought us joy

Unknown: 00:11:19

as a kid are still available. And often just as good as if not

Unknown: 00:11:25

better than especially for people that don't like to go to

Unknown: 00:11:27

the gym. There. The world is your playground. So my

Unknown: 00:11:32

favorites. Well, I love skipping rope. I love hula hooping. It's,

Unknown: 00:11:38

I love to Hulu, I love to stand in line. Yeah, I love to stand

Unknown: 00:11:42

in line and balance on a leg one leg, or, you know, I love to

Unknown: 00:11:47

airbox if I'm at a stop sign, like I just think of, you know,

Unknown: 00:11:51

I actually also don't care what people think when I'm doing

Unknown: 00:11:55

public. But I want to do some functional movement, because we

Unknown: 00:11:59

all need to keep strong and functional as we age functional

Unknown: 00:12:02

is just how we move our body naturally, like getting in and

Unknown: 00:12:06

out of a chair or on and off of a toilet or in another car. All

Unknown: 00:12:10

of those movements need to be practiced so we can still do

Unknown: 00:12:12

them. So you know, in my book, I even refer to stalking a habit

Unknown: 00:12:18

that you may have, you may not want to go do squats somewhere,

Unknown: 00:12:22

but boy, you go to the bathroom, you can do five squats after

Unknown: 00:12:25

you've done gone to the bathroom very easily. And so every time

Unknown: 00:12:29

you go to the bathroom, you can add that habit on. And yeah, it

Unknown: 00:12:35

just simple ways to put more movement in your day and make it

Unknown: 00:12:37

fun and playful. And then you can get those 150 minutes pretty

Unknown: 00:12:41

easily. It's not that hard.

Melissa Deally: 00:12:44

Yeah. And it comes from choosing or

Melissa Deally: 00:12:47

recognizing it's a choice. And then as you say, just figuring

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out how you can fit it in, in small different places through

Melissa Deally: 00:12:53

the day. Yeah, so I'd love to share with you a couple of

Melissa Deally: 00:12:56

stories. I recently bought the mirror. Are you familiar? Like

Melissa Deally: 00:13:01

it? Oh my goodness, I cannot say how much I love my mirror

Melissa Deally: 00:13:05

enough. Because it's right, you know, 10,000 workouts to choose

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from. Right, right. It's right downstairs in the living room

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kind of behind the couch. So I can do like stretching in the

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evening and my husband's watching TV and I'm on the other

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side of the couch. She doesn't even know I'm there doing my

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stretching. So AI stretch way more, which is really important

Melissa Deally: 00:13:21

after my days on the mountain skiing. But with 10,000

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workouts, I do something on that every single day. Sometimes it's

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two, sometimes it's three classes because they have five

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minute classes, they have 15 minute classes, right. And I've

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tried all these new things that I wasn't doing before. So I was

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spending about $1,400 a year on my yoga and my gym membership.

Melissa Deally: 00:13:43

Now I've bought this and the ROI is like within a year, and I pay

Melissa Deally: 00:13:48

$50 A month membership for it. But for all of these different

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classes now so I've tried boxing, I never did boxing

Melissa Deally: 00:13:55

before but now I'm learning how to box write and write. I've got

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cardio strength, I just found foam roller stretching the other

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day, which I needed after we had 70 centimeters of snow on the

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mountain last Monday and my thighs were killing me. So I've

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been doing foam roller stretching. I did Tai Chi with

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my kids when they were home at Christmas. We were laughing

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there's kickboxing, there's bar, there's Pilates, there's yoga,

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there's toning, there's sculpt, there's bar, I mean, there's so

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many different workouts on there. You can do competitions

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with other people. So they'll go together and for 30 seconds, you

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work out as hard as you can and you get a squat. So it's super

Melissa Deally: 00:14:33

fun. And again, it makes you union makes me feel like I'm

Melissa Deally: 00:14:37

playing and it's really convenient.

Unknown: 00:14:40

Right? That's a big piece for people really is

Unknown: 00:14:43

because

Melissa Deally: 00:14:43

even going to the gym is still for me I'm if I

Melissa Deally: 00:14:46

walk, it's a 20 minute walk. And then I do an hour workout and

Melissa Deally: 00:14:50

then it's a 20 minute walk home says a big chunk of my day. Or

Melissa Deally: 00:14:53

if I drive it's still a five minute drive and dadadada da

Melissa Deally: 00:14:56

right and then just to be able to go downstairs for Five

Melissa Deally: 00:15:00

minutes and just do something for five minutes. Right? Yeah,

Melissa Deally: 00:15:03

absolutely. So I really love that they've come out with that.

Melissa Deally: 00:15:07

And

Unknown: 00:15:08

yeah, the pandemic really did serve us well, on

Unknown: 00:15:11

that front because it brought the option to a lot more people.

Unknown: 00:15:17

I mean, even if you don't have a mirror, there are, you know,

Unknown: 00:15:20

YouTube has 1000s and 1000s. Exactly. And, you know, peloton,

Unknown: 00:15:24

you don't have to own a peloton bike, you can use the app, you

Unknown: 00:15:27

know, they don't have to have a bike. Just, you know, I think

Unknown: 00:15:31

that's a you bring up a really important point, convenience,

Unknown: 00:15:34

fun. And if you'll use it, then you'll do it. So and there's no

Unknown: 00:15:41

right or wrong, right? You're experimenting, you're a perfect

Unknown: 00:15:43

example of you're trying stuff on and wow, I really liked that.

Unknown: 00:15:46

And who knew and it just opens up a whole world that I think as

Unknown: 00:15:50

we age, and as life evolves, we deserve that. Because why

Unknown: 00:15:55

wouldn't you try? There's no reason not to. Exactly.

Melissa Deally: 00:16:00

And it has opened up a whole new world

Melissa Deally: 00:16:02

because before all I did was cardio classes and stretch

Melissa Deally: 00:16:06

strength classes at the gym, and Emily yoga classes, different

Melissa Deally: 00:16:09

kinds of yoga classes, but I didn't have access to bar and

Melissa Deally: 00:16:12

pilates and kickboxing, and boxing and tie all of these

Melissa Deally: 00:16:16

other things. Right. And I certainly wasn't stretching as

Melissa Deally: 00:16:18

much as I should share five minutes at the end of every

Melissa Deally: 00:16:20

class, but not like I should be right. Yeah, yeah, sure. What I

Melissa Deally: 00:16:24

also love too, is the whole family can do it. And like I

Melissa Deally: 00:16:27

said, they have classes from five minutes to an hour from

Melissa Deally: 00:16:30

beginner to advanced. So there's something for everyone. There's

Melissa Deally: 00:16:33

even chair workouts, which is fabulous. And I've done some

Melissa Deally: 00:16:37

chairs stretching, which is just as good as not doing you know,

Melissa Deally: 00:16:40

like, it's there's all sorts of things. So doesn't matter where

Melissa Deally: 00:16:43

you're at, you can get started.

Unknown: 00:16:45

You can also I do want to point out, you said something

Unknown: 00:16:49

really, really valuable there is that there's five minutes,

Unknown: 00:16:52

there's 10 minutes, the only reason that people think they

Unknown: 00:16:56

need an hour is because that's how trainers get paid. Right?

Unknown: 00:17:00

It's a huge fallacy to think that that is a necessity. You

Unknown: 00:17:05

don't need an hour at all. If you have an hour, awesome. Go

Unknown: 00:17:11

for an hour walk or whatever. But you know, just that all

Unknown: 00:17:15

movement matters. In the end the time you have, like you said,

Unknown: 00:17:17

it's fantastic.

Melissa Deally: 00:17:19

And in fact, and you can correct me if I'm wrong,

Melissa Deally: 00:17:21

but I've heard from other trainers that you're better off

Melissa Deally: 00:17:23

actually moving multiple times through the day then doing a

Melissa Deally: 00:17:26

whole hour long workout first thing in the morning and then

Melissa Deally: 00:17:28

not moving all day. Right? Absolutely. If that is your

Melissa Deally: 00:17:31

answer to those little five minute work workouts is better.

Melissa Deally: 00:17:35

Have you heard

Unknown: 00:17:36

of non exercise Activity Thermogenesis? It's

Unknown: 00:17:39

called neat. I have not. Okay, so neat is exactly what you're

Unknown: 00:17:43

talking about. It's a fancier word. But neat stands for non

Unknown: 00:17:47

exercise Activity Thermogenesis which means you are doing

Unknown: 00:17:51

yourself a disservice by doing your workout and sitting for the

Unknown: 00:17:55

rest of the day you almost cancel out the benefits. Versus

Unknown: 00:17:59

Yes, please still keep up your strength in your cardio on those

Unknown: 00:18:02

things. But be intentional about how you're moving throughout the

Unknown: 00:18:06

day set timers to get up. You absolutely that movement is as

Unknown: 00:18:13

good as if not better than a full long workout. All that's

Unknown: 00:18:19

why all movement matters. And that's why Yeah, it throughout

Unknown: 00:18:23

the day. It's everything. It's kind of the thing that people

Unknown: 00:18:25

don't talk about, but really everybody should know.

Melissa Deally: 00:18:29

And for me, I live in a two storey home. So

Melissa Deally: 00:18:31

after each call that I do with my clients, I'm always up and

Melissa Deally: 00:18:35

down the stairs, right just on purpose, I need more tea or

Melissa Deally: 00:18:37

something else. And then I sit on a ball. And I love my this is

Melissa Deally: 00:18:40

I can wiggle right. And I'm just always moving. You

Unknown: 00:18:45

got things going on there, girl. I love it.

Melissa Deally: 00:18:48

I love all of this. And what I do want to say

Melissa Deally: 00:18:49

too, about the mirror that I really loved is they give you a

Melissa Deally: 00:18:52

30 day money back guarantee. Right? You can't lose. You can

Melissa Deally: 00:18:55

buy it and try it. And if it's really not for you, you can

Melissa Deally: 00:18:58

return it. But I bought it and I tried it and I just loved it. So

Melissa Deally: 00:19:01

four months later, I'm still rocking my mirror.

Unknown: 00:19:04

Again, find something you love to do, and you'll stick

Unknown: 00:19:06

with it. Exactly. And if it doesn't work, there are 1000s of

Unknown: 00:19:10

other ways to move your body 100% And get outside. Yeah,

Melissa Deally: 00:19:14

something else that I also want to share with

Melissa Deally: 00:19:16

you. You were talking about, you know, what did you do when you

Melissa Deally: 00:19:19

were a kid? Right? Yeah. So I recently did some training and I

Melissa Deally: 00:19:23

did NLP and timeline therapy and hypnotherapy training. And we're

Melissa Deally: 00:19:26

tapping into the unconscious mind. And I know you're all very

Melissa Deally: 00:19:29

familiar with that with habit change. I'm actually reading

Melissa Deally: 00:19:31

atomic habits right now to Oh, what a great well, a lot so

Melissa Deally: 00:19:33

aligned here. But you know, understanding that our

Melissa Deally: 00:19:36

unconscious mind is a toddler, right? It just wants to play and

Melissa Deally: 00:19:39

have fun and it only communicates in signs and you

Melissa Deally: 00:19:42

know, numbers and single words because it's a toddler. So I

Melissa Deally: 00:19:47

went out for a walk during the day that we were doing

Melissa Deally: 00:19:49

hypnotherapy and it was just a beautiful sunny day, and I just

Melissa Deally: 00:19:53

let my phone just start playing music and I just wanted to dance

Melissa Deally: 00:19:57

and I'm on the valley trail I live in Whistler, so Oh, no one

Melissa Deally: 00:20:00

was around me at the point of that point. And when music comes

Melissa Deally: 00:20:04

on, I just have to move my body dancing across the bridge across

Melissa Deally: 00:20:08

the waterfall and eyes are closed, and I'm twirling, and

Melissa Deally: 00:20:12

I'm thinking, I'm just like a little kid and I start skipping,

Melissa Deally: 00:20:15

and it takes me back to being seven years old. I can't

Melissa Deally: 00:20:17

remember my skips, right. And then I see a man walking up the

Melissa Deally: 00:20:21

path the other way. And I'm like, he probably thinks I'm a

Melissa Deally: 00:20:23

nutcase. But I don't care, maybe he'll just see my pure joy. And

Melissa Deally: 00:20:27

maybe that was it for today. I kept on skipping past and

Melissa Deally: 00:20:32

enjoying my music. And I literally felt like I was seven

Melissa Deally: 00:20:35

years old again. And it was amazing. But so often we create

Melissa Deally: 00:20:40

ourselves back, right? Because we think, Well, an adult can't

Melissa Deally: 00:20:43

behave like that.

Unknown: 00:20:44

Yes, we can. Why not? I know, you know, it's true.

Melissa Deally: 00:20:48

We all get so serious.

Unknown: 00:20:50

Well, there's, that's the thing, becoming an adult

Unknown: 00:20:54

does take on a level of seriousness that also sheds the

Unknown: 00:20:59

light on the fact that, you know, we think these playful

Unknown: 00:21:03

moments aren't available to us anymore. I mean, imagine if

Unknown: 00:21:06

your, your spouse or your friend said, Hey, let's go play in the

Unknown: 00:21:10

woods. Or instead of going to the gym, it's so much easier to

Unknown: 00:21:14

say, Okay, I'm just gonna have to play for a while I'll be

Unknown: 00:21:16

right back, then I have to go do this serious thing, because I

Unknown: 00:21:20

know why it's good for me, but I actually hate it. And it's

Unknown: 00:21:23

really bothering me. And, you know, those kinds of things.

Unknown: 00:21:27

Being, being giving yourself permission to getting back to

Unknown: 00:21:31

being a kid feels way more fun and achievable, then, you know,

Unknown: 00:21:38

not it's, it's a state of mind, really, Melissa, you know, plays

Unknown: 00:21:42

a state of mind and exercise is playing. And that, that

Melissa Deally: 00:21:47

that is the state of mind, I totally agree.

Unknown: 00:21:49

Yeah, if people can switch the, their thinking and

Unknown: 00:21:54

understand that, you know, play is exercise, exercise is play,

Unknown: 00:22:00

then their whole world can open up

Melissa Deally: 00:22:03

100%. And I love what you said about let's go

Melissa Deally: 00:22:06

play in the woods, because I know, you've mentioned that play

Melissa Deally: 00:22:10

is nature's therapy. Oh, it is nature's therapy

Unknown: 00:22:13

on so many levels. And you know, the mind body

Unknown: 00:22:16

connection is so powerful and you really can feel it. Big time

Unknown: 00:22:22

when you're outside in nature. You know, the the mental and

Unknown: 00:22:27

physical benefits of being outside is, is really next

Unknown: 00:22:30

level. And again, it doesn't take a lot of time. But it does

Unknown: 00:22:35

take and I also like to say there's no bad weather. There's

Unknown: 00:22:38

only bad cooling down here. Yeah, I'm gonna guide leader I

Unknown: 00:22:42

know about what to do. Where I got it from, I was never a Girl

Unknown: 00:22:46

Guide leader. But you know, i No matter the weather, play is

Unknown: 00:22:51

still available to us. Yes. Yeah. As long as you're safe, of

Unknown: 00:22:55

course. Yeah, exactly. Yeah. And because it boosts your mood, it

Unknown: 00:23:00

improves your memory. It helps fight disease. You know, there's

Unknown: 00:23:03

chronic diseases that are preventable. If you spend more

Unknown: 00:23:08

time moving your body and enjoying nature. That's why it's

Unknown: 00:23:12

nature's therapy.

Melissa Deally: 00:23:14

Well, and because we know that nature

Melissa Deally: 00:23:16

helps us drop out of our chronic stress state and into our rest

Melissa Deally: 00:23:20

and digest parasympathetic nervous system. And in our

Melissa Deally: 00:23:22

world, today, too many of us are living stuck in that chronic

Melissa Deally: 00:23:25

stress, state, fight or flight. We're in that fight or flight

Melissa Deally: 00:23:30

right in order for the body to be producing the cortisol, the

Melissa Deally: 00:23:33

adrenaline that it thinks we need in order for us to get away

Melissa Deally: 00:23:35

from the lion or tiger that it thinks is chasing us. It shuts

Melissa Deally: 00:23:40

down other systems, one of which is our immune system, because

Melissa Deally: 00:23:43

the immune system takes energy. And right now the brain thinks

Melissa Deally: 00:23:45

we need all the energy we can to get to safety. And so that's why

Melissa Deally: 00:23:51

it's so therapeutic. And I mean, I'm so fortunate I live in

Melissa Deally: 00:23:55

Whistler, I've got nature all around me. It was a choice to

Melissa Deally: 00:23:58

live here. I only ever came for one season. And two years later,

Melissa Deally: 00:24:02

I'm still here you are at 22 Somehow I knew to make that

Melissa Deally: 00:24:06

choice. But I remember just a couple summers ago, I went to

Melissa Deally: 00:24:11

Vancouver for the day, right? So driving around in the city and I

Melissa Deally: 00:24:15

was doing appointments and things and so that can be

Melissa Deally: 00:24:18

stressful when you don't do it all the time. Right?

Unknown: 00:24:22

And on the way home and all those cars on the road.

Unknown: 00:24:24

Exactly.

Melissa Deally: 00:24:25

Where's your money going? Where am I going to

Melissa Deally: 00:24:28

find a parking spot right? And why is it so grounded in this

Melissa Deally: 00:24:32

line because I have five minutes to get to my next appointment

Melissa Deally: 00:24:35

anyway. So I'm driving home and I stopped in at Alice Lake one

Melissa Deally: 00:24:38

of our camping sites in Squamish where my sister and her family

Melissa Deally: 00:24:41

were camping for the week and it was my niece's birthday and I

Melissa Deally: 00:24:44

pulled into their spot and I parked and I needed to go to the

Melissa Deally: 00:24:47

washroom so I walked over to the little outhouse there. And as I

Melissa Deally: 00:24:51

walked back towards their sight, like I had not been there two

Melissa Deally: 00:24:54

minutes, and I physically felt the stress just leave my body

Melissa Deally: 00:25:00

Yeah. And it was just again, another reminder of I'm fully

Melissa Deally: 00:25:06

aware of the benefits of this, but to feel it so. You know, I

Melissa Deally: 00:25:12

don't know viscerally. I guess in my body, I'm just that Aha of

Melissa Deally: 00:25:15

Gee, I did kind of had a stressful day to day for it to

Melissa Deally: 00:25:18

leave my body like that. Within two minutes of being back in

Melissa Deally: 00:25:21

nature. Love it, right. So by an outhouse. Wow, that's a lot.

Melissa Deally: 00:25:29

There's a lot of relief happening. Yeah. Oh, yeah. So

Melissa Deally: 00:25:38

talk to me more about, I know, there's studies that show the

Melissa Deally: 00:25:43

benefit of, you know, nature and the benefit to the brain, at

Melissa Deally: 00:25:47

cetera, et cetera, and benefit to health. So share a little bit

Melissa Deally: 00:25:52

more of these studies with me?

Unknown: 00:25:54

Well, sure, you know, there is a recent study found

Unknown: 00:25:58

that moderate physical activity thickened parts of the brain in

Unknown: 00:26:03

beneficial ways to that led 60 year olds who had been sedentary

Unknown: 00:26:08

scoring as though they were 20 years younger, which is kind of

Unknown: 00:26:12

phenomenal onyx, with executive function, which is the ability

Unknown: 00:26:16

to pay attention and organize and achieve goals. So you know,

Unknown: 00:26:20

that in itself, the having that happen, but also, you know, the

Unknown: 00:26:25

other medicinal benefits of play are, it can help manage

Unknown: 00:26:29

arthritis. In fact, it can improve arthritis symptoms by up

Unknown: 00:26:34

to 40%. And even that 150 minutes a week, the moderate

Unknown: 00:26:37

physical activity can reduce your risk of developing type two

Unknown: 00:26:41

diabetes by 26%. And that's huge in today's world. 26%. Yeah,

Unknown: 00:26:48

with moderate intensity, right. And that's what people have to

Unknown: 00:26:52

really understand that one in four adults globally, do not get

Unknown: 00:26:58

150 minutes a week of exercise, because there's this stop gap

Unknown: 00:27:05

between what they think they need to do to get in shape

Unknown: 00:27:09

versus really what's available to them. And that's where I'm,

Unknown: 00:27:12

you know, bringing this whole play message back to is that,

Unknown: 00:27:15

that 150 minutes, is seriously easy to get, when you give

Unknown: 00:27:21

yourself more permission to be playful, and find the things

Unknown: 00:27:24

that you'd like to do. Right.

Melissa Deally: 00:27:26

And you've got a whole list of 150 things to

Melissa Deally: 00:27:29

start sparking ideas.

Unknown: 00:27:31

Oh, that and, you know, also, I didn't want to write my

Unknown: 00:27:34

book, too, I didn't want to write another exercise book, I

Unknown: 00:27:37

didn't want to write a book that says, This is what you have to

Unknown: 00:27:40

do. And this is the way you have to do it. Right? I come in at

Unknown: 00:27:43

this as truly, as a coach, here are some tools you can use to

Unknown: 00:27:47

start understanding how much time you're moving every day,

Unknown: 00:27:52

the kinds of things you'd like to do your vision of what being

Unknown: 00:27:55

healthy as you age looks like, you know, having a I even

Unknown: 00:28:00

actually did a vision board specifically for this book,

Unknown: 00:28:03

which I have as a screensaver on my computer. And you know, it's

Unknown: 00:28:07

literally it's fresh fruits and vegetables and playing in the

Unknown: 00:28:10

woods and being in nature and those things, they really speak

Unknown: 00:28:13

to me and still to this day. And also things in my book, you

Unknown: 00:28:19

know, really what you value and believe. And really, you know,

Unknown: 00:28:23

what you're willing, able and able to do all helps paint the

Unknown: 00:28:28

right picture, as an individual to find the way to move a little

Unknown: 00:28:34

more and play every day.

Melissa Deally: 00:28:36

And I love that you made a vision board around

Melissa Deally: 00:28:38

it and just to create that future plan for yourself.

Unknown: 00:28:43

Yeah, well, you know, we deserve some inspiration. And

Unknown: 00:28:46

we all imagine, you know, it's this is not about getting cut

Unknown: 00:28:50

for competition, you know, play, it's not about, you know, always

Unknown: 00:28:55

building and, and goal achieving and those type of things. And

Unknown: 00:29:00

it's it's also not about fitting in a dress from when you were

Unknown: 00:29:03

15. This is about like achieving manageable, sustainable change,

Unknown: 00:29:08

and movement. Play is the most positive catalyst for change.

Unknown: 00:29:13

Once you start moving more, you feel better. Once you feel

Unknown: 00:29:16

better, you'll probably sleep better, because you're a little

Unknown: 00:29:19

more tired. Like your body's working for you, not against

Unknown: 00:29:22

you. When you're sleeping better, you actually eat better.

Unknown: 00:29:26

Those all those ways to manage our health, as we age are

Unknown: 00:29:31

available. And I believe the lowest barrier to entry and the

Unknown: 00:29:35

most fun way to do it is playing 100%

Melissa Deally: 00:29:39

I totally agree with you there. I totally agree

Melissa Deally: 00:29:42

with you. And you also mentioned just there we all need a little

Melissa Deally: 00:29:45

inspiration. And so I just want to let the audience know that if

Melissa Deally: 00:29:48

you're tuning into this episode for the first time that this is

Melissa Deally: 00:29:52

coming out in my theme of play for the month of May 2022. But

Melissa Deally: 00:29:57

my April episodes were all about inspirations So if you're also

Melissa Deally: 00:30:00

looking for inspiration in your life go check out those episodes

Melissa Deally: 00:30:03

as well. So I agree that the lowest barrier to entry is play

Melissa Deally: 00:30:11

like there's almost no barrier at all. And we can just walk

Melissa Deally: 00:30:14

outside our front door and find ways to play when we open our

Melissa Deally: 00:30:18

mind too that something again I'm grateful for through this

Melissa Deally: 00:30:23

pandemic is I bought a paddleboard because I figured,

Melissa Deally: 00:30:25

well, if I can't travel anywhere, I'm going to be home

Melissa Deally: 00:30:27

more, and I absolutely love my paddleboard. In fact, last year,

Melissa Deally: 00:30:33

April 16, was my first day on my paddleboard, Oh, I did it for

Melissa Deally: 00:30:36

seven days in a row because we had this sudden week of gorgeous

Melissa Deally: 00:30:39

blue skies, sunny weather. Yeah, I won't be on my paddleboard

Melissa Deally: 00:30:42

this year on April 17 16th. Because a the mountain is still

Melissa Deally: 00:30:46

open for the first few years is usually open but the last two

Melissa Deally: 00:30:51

years it closed early. But secondly, we still have a lot of

Melissa Deally: 00:30:54

snow this year, and the weather isn't as warm. So I will keep

Melissa Deally: 00:30:59

skiing. And then in May, I will I'm looking forward to getting

Melissa Deally: 00:31:01

my paddleboard out. But the other thing that I started was

Melissa Deally: 00:31:04

backcountry hiking with my oldest daughter, nice, and we

Melissa Deally: 00:31:07

have absolutely loved getting out into nature, you know,

Melissa Deally: 00:31:11

hiking up taking everything with us, exploring different

Melissa Deally: 00:31:14

dehydrated food options, et cetera, et cetera, you know,

Melissa Deally: 00:31:17

having our tent. And we're again planning this summer, more

Melissa Deally: 00:31:21

backcountry camping trips, because we just enjoy the time

Melissa Deally: 00:31:24

together the memories, where we're taking devices, but we

Melissa Deally: 00:31:28

can't really use them, we're having them for one more like on

Melissa Deally: 00:31:31

the way back and forth, et cetera. But we're out of self

Melissa Deally: 00:31:35

range, right? So we're leaving the world behind. Love that just

Melissa Deally: 00:31:40

getting into nature.

Unknown: 00:31:41

You know what I love about that. And I use the I

Unknown: 00:31:46

share this a lot with my clients in that, that in itself, what

Unknown: 00:31:50

you're doing is a wonderful role modeling opportunity to help you

Unknown: 00:31:56

know you, I know you're a guided health professional, but you

Unknown: 00:32:00

truly are guiding your own child and helping them explore and

Unknown: 00:32:03

understand those wonderful ways that nature can really

Unknown: 00:32:08

decompress us, and really help us tune into our world. I think

Unknown: 00:32:13

it's great, you know, there's a lot of people that struggle with

Unknown: 00:32:17

their kids on devices, or their grandchildren, or it's a real

Unknown: 00:32:23

issue. But having the opportunity to be in a role

Unknown: 00:32:27

model position to introduce other people that we love to

Unknown: 00:32:33

other ways of getting outside and moving. It's wonderful. So I

Unknown: 00:32:40

applaud you for that.

Melissa Deally: 00:32:41

Well, thank you. And we both really love it. And

Melissa Deally: 00:32:44

in fact, it was she that last October. Before we went, she

Melissa Deally: 00:32:50

looked up the time of sunrise, and she made me get up at 430 in

Melissa Deally: 00:32:57

the morning, because I think I think Sunrise was at five, but

Melissa Deally: 00:33:03

we wanted to see all the beautiful change of the colors

Melissa Deally: 00:33:06

in the sky. Right? I hope we have to first get out when it's

Melissa Deally: 00:33:08

pitch black.

Unknown: 00:33:10

Yeah, did you take pictures?

Melissa Deally: 00:33:11

We took a lot of pictures. Out there in complete

Melissa Deally: 00:33:14

silence, we found an empty platform that we just went lay

Melissa Deally: 00:33:17

on in our sleeping bags and looked up at the sky. And then

Melissa Deally: 00:33:21

when it started getting lighter, we actually sat up and took tons

Melissa Deally: 00:33:24

of pictures. And it was just magically we barely talked we

Melissa Deally: 00:33:28

didn't need to talk. We were so in awe.

Unknown: 00:33:30

Of what how and wonder. Yeah, no, we all deserve more

Unknown: 00:33:34

awe and wonder. And it again, like nature, it's available to

Unknown: 00:33:39

us. You have to be intentional. Be exactly and when your

Unknown: 00:33:44

intention matches what you really desire. That's, I'm so

Unknown: 00:33:49

glad you had that experience together. That's wonderful.

Melissa Deally: 00:33:52

Yeah, it was it was super, super fun. And I

Melissa Deally: 00:33:55

absolutely love what you're doing. And not only bringing

Melissa Deally: 00:33:59

this to individuals, but also into the corporate workplace.

Melissa Deally: 00:34:02

Because that's often where we can feel like we have to be

Melissa Deally: 00:34:05

serious, we're being paid to do a job, right. And, you know,

Melissa Deally: 00:34:10

that is a little bit bred into us in terms of society,

Melissa Deally: 00:34:15

especially in the corporate world. I know from my experience

Melissa Deally: 00:34:18

in my past life, being in the corporate world, that it's

Melissa Deally: 00:34:22

serious. And I think

Unknown: 00:34:24

the industrial revolution really set the tone

Unknown: 00:34:27

for that, that, you know, productivity over fun. And I

Unknown: 00:34:33

believe that it doesn't have to be like that. In fact, when I

Unknown: 00:34:35

talk to corporate groups, my the favorite topic I talk about is

Unknown: 00:34:39

how to add more play into your workday. And people are often

Unknown: 00:34:42

surprised by that. But it's it's not that hard. You just have to

Unknown: 00:34:47

find a way and again, role modeling as leaders. I think

Unknown: 00:34:51

it's important that leaders take the time to model that behavior

Unknown: 00:34:54

to their employees, because because you can you know, you

Unknown: 00:34:59

can It's simple. It's not easy, but it's simple.

Melissa Deally: 00:35:02

Exactly. And I was, I heard a stat, I don't

Melissa Deally: 00:35:05

remember the exact stat recently, but I know, you know,

Melissa Deally: 00:35:08

employee engagements are at all time lows, right? Like, like 80%

Melissa Deally: 00:35:12

disengagement, right. But when they see the CEO or the

Melissa Deally: 00:35:18

leadership step into caring for themselves, so this was more

Melissa Deally: 00:35:23

about encouraging CEOs to look after their health, looking

Melissa Deally: 00:35:27

after everybody else's, and then they're not looking after their

Melissa Deally: 00:35:30

own. But what they saw was when the CEO started looking after

Melissa Deally: 00:35:34

their health, then everybody else started doing it too,

Melissa Deally: 00:35:37

because it gave them permission to do that. So maybe if the CEO

Melissa Deally: 00:35:40

went for a walk at lunchtime, will Oh, he if he can do that, I

Melissa Deally: 00:35:43

can do that. Right. But if he's in his office working all

Melissa Deally: 00:35:46

through lunch, then the rest of the employees think that that's

Melissa Deally: 00:35:49

what they have to do to

Unknown: 00:35:51

Yeah, it comes back to that role modeling, whether you

Unknown: 00:35:53

are a CEO, being intentional with leading your healthy

Unknown: 00:35:59

behaviors and your healthy habits around others that see

Unknown: 00:36:02

it, it makes a huge, huge difference on how people will

Unknown: 00:36:07

show up for you, as a parent, or as a leader, for sure. Well,

Unknown: 00:36:11

parents are leaders. So let's just put that all in the same

Unknown: 00:36:14

category.

Melissa Deally: 00:36:15

And the reality is, is when we're playing, we

Melissa Deally: 00:36:18

are getting out of that stress state. And so ultimately, you

Melissa Deally: 00:36:21

might be thinking you're taking time away from doing something

Melissa Deally: 00:36:24

to play. But yes, actually get more done. Because when you get

Melissa Deally: 00:36:30

out of that stress state, your frontal lobe will function

Melissa Deally: 00:36:33

better. And you will be able to be more focused, when you come

Melissa Deally: 00:36:37

back to your work. And your mind just won't be in this overwhelm

Melissa Deally: 00:36:40

of ping, ping, ping, ping, ping getting nothing.

Unknown: 00:36:43

And not to mention, all that play time, adds up to

Unknown: 00:36:48

reducing the other big, big thing that's come out of this

Unknown: 00:36:53

pandemic, which is anxiety and depression, you know, getting

Unknown: 00:36:56

people to understand those movement habits, the play habit,

Unknown: 00:37:04

can reduce their help to reduce it. Absolutely. There's a whole

Unknown: 00:37:09

I mean, I speak to Dr. John Ratey, and my book who is like

Unknown: 00:37:12

the preeminent psychiatrist on movement, and play, and, you

Unknown: 00:37:17

know, just it can be as good as not necessarily replace

Unknown: 00:37:21

medication, but as good as taking medication. Not that

Unknown: 00:37:25

anybody should ever stop taking their medication with their

Unknown: 00:37:27

doctor. But those regular exercise can work wonders for

Unknown: 00:37:33

your mental health, and, therefore also lead to

Unknown: 00:37:36

productivity at the office. So

Melissa Deally: 00:37:40

100% agree. Well, I've totally love laughing

Melissa Deally: 00:37:44

with you throughout this episode. Because it's been fun,

Melissa Deally: 00:37:48

and we've been playing. So I always love to ask my episode

Melissa Deally: 00:37:53

guests. What does? Now I can't even say it. What does don't

Melissa Deally: 00:37:58

wait for your wake up call mean to you?

Unknown: 00:38:01

Oh, yeah. You know, the wait, don't wait for a wake up

Unknown: 00:38:06

call means be as proactive about your health as you can. You are

Unknown: 00:38:12

the CEO of your health, you are the person in charge. And

Unknown: 00:38:16

having, you know, stuff happens in life. But the more prepared

Unknown: 00:38:22

we are and the better we take care of ourselves proactively.

Unknown: 00:38:27

When those Wake Up Calls happen, like we talked about at the

Unknown: 00:38:30

beginning. They're way less scary, because you have things

Unknown: 00:38:34

in place to help you through, manage through and come out the

Unknown: 00:38:37

other side, on the positive end. Because Wake Up Calls will

Unknown: 00:38:42

happen to everybody. They just do at some point. So the more

Unknown: 00:38:46

prepared like a girl guy, the more prepared you are, the

Unknown: 00:38:49

better off you'll be, because health through health as well.

Melissa Deally: 00:38:54

Exactly. I love that. And I'm so happy to hear

Melissa Deally: 00:38:57

that your husband has just experienced exactly that. So and

Melissa Deally: 00:39:01

that he's doing really well. So that's awesome. So if people are

Melissa Deally: 00:39:04

interested in learning more about you, your work your book,

Melissa Deally: 00:39:07

how can they find you and reach out to

Unknown: 00:39:09

you. So everything anybody needs to reach out to me

Unknown: 00:39:12

is on my website, which is Janet Olmstead. So no l no, H O M S, T

Unknown: 00:39:17

E, D homestead.com. And over there, you'll find links to find

Unknown: 00:39:24

my book, I have free downloads. Those assessment sheets, we were

Unknown: 00:39:28

talking about the free first chapter of my book, if you'd

Unknown: 00:39:32

like to get a preview, and also, you know, speaking or coaching,

Unknown: 00:39:37

it's all there. So perfect Instagram, I'm on Instagram, I'm

Unknown: 00:39:41

on LinkedIn, and I think those notes will be in.

Melissa Deally: 00:39:43

Yes. So I will make sure all of that is in the

Melissa Deally: 00:39:45

show notes for the listeners. And yes, thank you very much for

Melissa Deally: 00:39:49

the gift to the audience as well of the first chapter of your

Melissa Deally: 00:39:52

book because I know when people read that they will definitely

Melissa Deally: 00:39:55

want more. And as we finish up, what is one tip that you would

Melissa Deally: 00:40:02

like to leave with the audience so they can listen to this and

Melissa Deally: 00:40:05

then go out and just start playing today? The tip

Unknown: 00:40:10

of this moment, I would say is, the mindset is, I get to

Unknown: 00:40:18

play, I don't have to work out, I get to play. And when you

Unknown: 00:40:24

change your mindset, it will make a big difference to how you

Unknown: 00:40:29

show up. And I'd love to hear how you're playing. So let me

Unknown: 00:40:33

know if you found something fun. Reach out to me, because it'd be

Unknown: 00:40:37

great to know how you determine that.

Melissa Deally: 00:40:41

I love that. So yes, start playing and email

Melissa Deally: 00:40:44

Janet and let her know what you have started doing in your life.

Melissa Deally: 00:40:49

Well, thank you again for joining us here today. Janet.

Melissa Deally: 00:40:51

It's been so much fun. And thank you to my audience for tuning in

Melissa Deally: 00:40:56

every week. And we will be here again next week. So have a

Melissa Deally: 00:41:01

wonderful week out there everyone.

Melissa Deally: 00:41:03

Bye. Thanks so much. Bye. Thank you for investing this time with

Melissa Deally: 00:41:10

me on the don't wait for your wake up call Podcast. I'm so

Melissa Deally: 00:41:13

glad you joined in. If you can take two minutes to share this

Melissa Deally: 00:41:17

episode with someone you think can benefit and have a positive

Melissa Deally: 00:41:20

impact on their life. That would be wonderful. Please leave a

Melissa Deally: 00:41:24

review by going to your favorite podcast listening app. And let

Melissa Deally: 00:41:28

me know what you enjoy or would like to hear more of it will

Melissa Deally: 00:41:31

support me in my effort to bring the possibility of natural

Melissa Deally: 00:41:35

healing to a wider audience and help disrupt the sick care

Melissa Deally: 00:41:39

system we have today and make human health a global priority.