An Interview With Candice Georgiadis
Exercise wakes us up by pumping oxygen rich blood throughout our bodies. When we don’t move for long periods of time, we may begin to feel like a stagnant pond. Even brief moments of movement have the ability to flush our whole body with a fresh supply of ingredients needed for us to focus, interact, and thrive. By choosing to carve out moments for intentional movement, we travel away from pond territory and take on the flowing characteristics of an oxygen rich river that’s full of life and vitality.
As a part of our series about “5 Lifestyle Tweaks That Will Dramatically Improve One’s Wellbeing”, I had the pleasure of interviewing Sarah Nielsen, NBC-HWC, M.Ed., a Pillar National Board Certified Health and Wellness Coach.
Sarah is a national board certified health & well-being coach with over 15 years of experience in health education. She holds a Masters in Health Education, and specializes in working with adults wanting to improve their wellbeing, particularly those who have recently experienced a health scare or received a chronic condition diagnosis. Her unique coaching approach leverages lifestyle medicine, mindfulness, nature-based insights for personal growth, and self-compassion. Sarah’s private practice is based in Austin, TX. When she’s not working with clients, she picks up weekly volunteer shifts at two urban farms in her community.
Thank you so much for doing this with us! Our readers would love to “get to know you” a bit better. Can you share with us the story about how you first got involved in fitness and wellness?
Thanks so much for having me! I’m fortunate that wellness has been a golden thread throughout my life, weaving through an array of fitness and outdoor recreation pursuits. I grew up outdoors, and have vivid memories of wandering around my grandparent’s farm like a free-range chicken. I also have a dance background, and upon starting college, I found myself naturally gravitating to the choreography and energy of group exercise classes offered by the campus’ recreation program. When I realized fitness and wellness was something I could study and do for a living, everything clicked into place and I aligned my coursework accordingly.
Can you share the most interesting story that happened to you since you started your career?
In a previous role, I had an opportunity to join a team of delivery drivers for a “ride along” day of delivering furniture to customers throughout San Francisco. As a wellness professional, it was an opportunity for me to gain a keen understanding of the physical feats delivery teams muscle through each day — not to mention the mental challenges that come with maneuvering incredibly heavy, bulky furniture up multiple flights of stairs. It was a one-of-a-kind tour of the city that allowed me to witness a pair of humans achieve nearly impossible deliveries, only to turn around and do it again and again.
Can you share a story with us about the most humorous mistake you made when you were first starting? What lesson or take-away did you learn from that?
Prior to my formal coach training, I used to blame myself as a health educator if someone wasn’t ready to make changes for their health and wellbeing. I thought that if I could just convince them of all the reasons why they should get healthy, they’d see the light and we could really move mountains together. It’s humorous now because that’s not the way behavior change works at all. I’m thankful for the knowledge my coach training gave me; not only am I skilled at helping others change deeply seeded habits, but I have a better understanding about human behavior as a whole.
Can you share with our readers a bit about why you are an authority in the fitness and wellness field? In your opinion, what is your unique contribution to the world of wellness?
I have developed deep roots and a bird’s eye view of the wellness field. I’ve spent my career cultivating a unique blend of knowledge and professional experience that has allowed me to be nimble in my private practice and in consulting for larger organizations’ wellbeing needs. As a behavior change expert, I’m able to intuitively align with my clients and quickly understand the unique terrain of their priorities and pitfalls. Health Coaches are not therapists, but we do have an affinity for casting a light on those big ah-ha moments that are unique to your behavior blindspots. I believe my unique contribution to the world of wellness is to act as a learning bridge between the scientific communities of traditional fitness, health education, and outdoor education, while holding space for the not-so-scientific moments that occur to each of us as we navigate the path towards change. I teach my clients that struggle can co-exist with success, because ultimately, we are here to learn and grow.
None of us are able to achieve success without some help along the way. Is there a particular person who you are grateful towards who helped get you to where you are? Can you share a story about that?
I have several mentors to thank for the role they played in my career, but meeting my academic advisor at the University of Minnesota Duluth definitely changed the trajectory of my life. His name is Dr. Ken Gilberston, and after we sat down to talk nothing was ever the same. In me, he saw someone who understood the bigger web of wellness. Traditional kinesiology and outdoor education felt like two different worlds to most, but because of my varied background, I was able to see them as two branches of the same “improving your quality of life” tree. He helped me create a major that blended Fitness, Health, and Outdoor Education. Once my launchpad was built, the rest was history. Dr. Gilbertson remains a mentor to this day, and I’m grateful our paths crossed when they did.
Ok thank you for all that. Now let’s move to the main focus of our interview. We all know that it’s important to eat more vegetables, eat less sugar, exercise more, and get better sleep etc. But while we know it intellectually, it’s often difficult to put it into practice and make it a part of our daily habits. In your opinion what are the 3 main blockages that prevent us from taking the information that we all know, and integrating it into our lives?
Emotions are potent drivers and they can easily sway our choices for better or for worse. Typically, when I see people not quite ready to integrate meaningful change in their lives, it trickles down to the following root causes…
1. Thinking you can put it off — Our bodies are actually pretty resilient. They do amazing things each day to keep us alive, despite how poorly we may treat them with a lack of sleep, water, or beneficial nutrients. It can be easy to think “I’ve made it this far, why change now?” But I encourage my clients to view their health as a different kind of savings account. Lots of us know the value in saving money for retirement, but we don’t hold the same perspective towards our health. It can be uncomfortable to reflect on, but what will you do with all of that money if you don’t live long enough to enjoy it? Or worse, what if all of the money you worked so hard to save goes towards treating preventable medical conditions instead of financing your actual goals and hobbies? In the practice of building health and wealth, we want to avoid the gut panic feeling that comes with worrying you’ve waited too long and are too far behind to catch up. Remember, “The best time to plant a tree was 20 years ago, the second best time is now.”
2. Thinking it’s a punishment — Somewhere along the line we accepted the idea that restriction and willpower were the keys to becoming healthy, when they’re actually the keys to burnout and defeat. Rating the quality of your workout based on how sore you are the next day is not an accurate marker of progress. Suffering through another round of Whole 30, just to swing the pendulum back on day 31 isn’t it either, y’all. If we lean too far into cookie cutter meal plans or unrealistic exercise regimens, we can end up feeling angry at ourselves that we couldn’t stick with the plan, when in reality, it was never an appropriate plan for you to begin with. Bottom line, we’re talking about lifetime health and well-being, not a chunk of time. It’s important to enjoy the things you eat and the way you choose to move your body, because if you don’t, it’s that much harder to stick with them for the long term. “Every plant has its own requirements to grow, and so do people.”
3. Lack of Support — Technically, you could cut your own hair. You’ve used scissors before and you know what the end result should look like, so it should be a piece of cake, right? Unfortunately, it’s not that easy. There are finer techniques and knowledge that a professional brings to the table, so compared to them, your best effort wouldn’t be as successful. When it comes to the science of sustainable behavior change, the same logic applies. A professionally trained, board-certified coach will help you find success by identifying blind spots and providing steady, unbiased support through the ups and downs of behavior change.
Can you please share your “5 Non-Intuitive Lifestyle Tweaks That Will Dramatically Improve One’s Wellbeing”? (Please share a story or an example for each, and feel free to share ideas for mental, emotional and physical health.)
1. Zoom out. Shrizad Chamine, author of Positive Intelligence, shares the perspective evoking exercise of dividing your chronological age into fifths, and taking a few moments to objectively recall each of the five phases of your life by scanning for highlights, lowlights, and life-lessons gleaned. When we pause to zoom out and observe, we gain perspective on how far we’ve come, but we also gain awareness of our unwritten future, still open to the direction of our choosing. When it comes to envisioning your future wellbeing, consider how you’d like to feel one year from now, 5 years from now, 15 years from now. What are your priorities? Who do you want to be around for? Which life events or major milestones are you looking forward to? Your answers become your Whys. Some call it a north star, others call it a guiding light. When you zoom out and identify your Why, you activate the power of intrinsic motivation, ensuring that when you zoom back into your daily life, you’re able to align your actions to your goals accordingly, and with ease.
2. Refill your NatureRx. During the height of the pandemic we experienced a significant disruption to our daily lives that took a toll on our emotional wellbeing. But there were also daily occurrences that were not disrupted; animals continued to migrate, flowers bloomed, and seasons changed as they’ve always done, providing us with quiet reminders that there are still natural anchors we can attach ourselves to when life seems to be spinning out of control. Fortunately, gaining access to the calming effects of nature are accessible on a spectrum. Nature is the houseplant in your living room, a specific tree in your neighborhood, a community garden, or your yard. It’s something you can return to regularly to quietly observe the natural pace of growth and change. The Japanese practice of forest bathing or shinrin-yoku, teaches us to slow down and quietly observe examples of growth amid a living backdrop of natural stillness and resilience. As you pause to take in the colors and textures of whatever nature looks like for you, you’ll feel your heart rate decrease and your shoulders soften, and you’re reminded of why you came to refill your NatureRx in the first place.
3. Get along with your gut- The scientific community is only just beginning to scratch the surface of what’s known as our “second brain,” aka the gut microbiome. Made up of the bacteria, fungi and other microbes that live in our digestive tract, your second brain can influence digestion, immunity, and emotional regulation. Regularly consuming ultra-processed foods that contain few beneficial nutrients do very little to prop up the internal ecosystem of our bodies. Consider supporting your gut microbiome with fermented and fiber rich foods to ensure your healthy bacteria have the nutrients they need to flourish.
4. Experiment with intuitive eating and intuitive movement- I regularly cross paths with folks seeking out restrictive eating plans or punishing fitness challenges enticed by promises to jumpstart their progress or reset their metabolism. Often, these “results not typical” cookie-cutter programs do not factor in the day-to-day rollercoasters of our lives. Practicing intuitive eating and intuitive exercise means that you’re attuning to the needs of your body as they evolve in real time. You’re already practicing it when you feel thirsty and take a sip of water, why not lean into this practice a bit more to see what else you can learn about what your body needs? Do your legs still feel really sore from yesterday’s heavy workout? It’s okay to listen to your body and go for a walk instead. Expecting yourself to stay the cookie-cutter course no matter what your day throws at you can create a behavior change mindset clouded by obligation, guilt, and negative self-talk. Taking care of yourself should feel good. When we listen to our bodies’ unique emotional and physical needs and respond accordingly, we strengthen the most significant relationship that we can sustain for the length of our lives — the one with ourselves.
5. Establish a sleep routine to properly pace yourself for the relentlessness of modern life. To be honest, rest is exactly what the weary need. Instagram watercolor artist, Britchida, has a piece titled “Two Options” that illustrates a striking visual that reminds us of times we’ve pushed ourselves to deliver, produce, and perform, only to succumb to fatigue or illness later on. Pace yourself for modern life by allocating time for rest and regeneration. Our body is a living ecosystem that thrives best under conditions of nutritious foods, regular movement, and rest. An easy ROI for your long-term health is to establish a consistent sleep hygiene routine, or bedtime routine. Parents around the world keenly understand the delicate balance of maintaining their children’s bedtime routines, knowing the disruption that can unfold if routines are skirted for just one night. Our ageless need for restful sleep doesn’t dissolve once we’re the adults in charge of our own bedtimes. As with any change in behavior, experimenting with establishing a bedtime routine may take some trial and learning until you find the right combination for your unique needs.
As an expert, this might be obvious to you, but I think it would be instructive to articulate this for the public. Aside from weight loss, what are 3 benefits of daily exercise? Can you explain?
Absolutely. When our only perceived benefit of exercise is weight loss we construct a narrow tunnel around ourselves about what exercise is, and what it can do for us.
First, exercise wakes us up by pumping oxygen rich blood throughout our bodies. When we don’t move for long periods of time, we may begin to feel like a stagnant pond. Even brief moments of movement have the ability to flush our whole body with a fresh supply of ingredients needed for us to focus, interact, and thrive. By choosing to carve out moments for intentional movement, we travel away from pond territory and take on the flowing characteristics of an oxygen rich river that’s full of life and vitality.
Second, exercise cheers us up. We also know that exercise is a potent salve for our emotional health. The act of exercise can help us release the emotional and physical symptoms of stress that accumulate in us like a stack of pancakes each day, one stressor after the next. Under enough pressure we’re all susceptible to cracking, but after we exercise, we pivot the day by feeling physically rearranged and mentally shifted for the better. Our bodies are expertly designed to take care of us in that we already possess all of the necessary tools/equipment/parts, we just have to start the engine.
Finally, exercise is a multitasking immunity booster. For many of us, the last couple of years have caused us to become acutely aware of the role our immunity plays in our lives. Fortunately, regular doses of exercise can keep our bodies humming along in several key areas. First, there’s clear value in being the owner of an aerobically conditioned heart and set of lungs that do not fatigue easily. Yet, an often overlooked benefit that exercise bestows on us is its impact on our quality and quantity of sleep. We’re familiar with studies that demonstrate measurable decline in our cognitive and physical abilities after a poor night’s sleep. We also know that our cells can’t properly regenerate and repair for the day ahead without getting rest each night. For those managing chronic conditions such as diabetes, heart disease, or obesity, skimping on sleep can dramatically impact the direction of your day. Big picture, the immunity angle is just another testament to our bodies amazing ability to take care of itself if we let it.
For someone who is looking to add exercise to their daily routine, which 3 exercises would you recommend that are absolutely critical?
1. Walking — Walking is portable, affordable, and available in small to large doses. Physiologically, it helps to clear out our stagnant pond by flushing out stress, aiding digestion, and easing tensions of all sorts. Because it’s accessible to most, people of all fitness levels will benefit from adding a walking routine into their lives. Customization comes in the form of pace or speed, and whether the terrain is flat, hilly, or treadmill based. Few other forms of highly effective exercise are available as conveniently and as readily as walking, and it’s been right under our noses this entire time.
2. Strength Training — Our muscles are what prop up our skeletal system. If our muscles are weak, we’re setting ourselves up for an array of risks later in life. The benefits of strength training are many, and like walking, it can be customized to the user based on their desired goals.
Beginners should aim for three sessions of strength training per week, allowing for the proper recovery time needed for the breakdown and rebuilding of muscle tissue. Equally important is having the mindset that strengthening your muscles is a process that cannot be rushed. Pacing your reps and sets accordingly is the name of the game. People who engage in regular strength training can expect improvements to their resting metabolic rate, bone density, and body composition.
3. Stretching — If you’ve ever played with silly putty, you can recall how stiff it feels when you remove it from its classic egg-shaped case. But you’ll also recall how flexible the silly putty becomes with movement, warmth, and time. Our muscles can be viewed in much the same way. Our muscles get stiff if we’ve been in the same position for too long, but we’re also very pliable, and like silly putty, we can loosen and lengthen ourselves over time. Oftentimes, we reap the benefits of muscle flexibility at a moment’s notice — like if we slip on a patch of ice, or quickly reach for something before it falls to the ground. Fortunately, stretching is an ageless activity that can be done for the length of one’s life. In our faster paced society, lots of us have decided that we don’t have time to stretch after our workouts when our muscles are warmest, and able to be lengthened with ease. By overlooking stretching, we miss a critical opportunity to repair our bodies post-workout. Zooming out, you want the muscles you need at a moment’s notice to be ready, not cold out of the egg-shaped case. Take it slow, take deep breaths, and be patient and persistent with your progress as you start to literally loosen up.
Is there a particular book that made a significant impact on you? Can you share a story?
Being Mortal, by Atul Gawande. Hindsight being what it is, I wish I would have read it prior to my grandparents’ passing. As humans, we try to avoid discomfort as much as possible, even if it means putting off critical conversations about loved ones’ wishes regarding the final chapter of their lives. Unfortunately, this avoidance-at-all-cost practice gives way to other problems. As with any form of procrastination, we eventually find ourselves backed into a corner with shrinking options to choose from. As we realize we haven’t taken steps to navigate uncomfortable conversations, a powerful cocktail of panic, sadness and regret takes hold, placing our next steps under heavy emotional influence rather than logic. Emotions aside, Being Mortal also gave me a greater perspective of the limits we have as humans in our physical bodies, as well as profound insight into how to navigate the turbulent waters of the aging process, whether it be our own or those we are closest to.
You are a person of enormous influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger. 🙂
If I could start a movement, it would be for us to recognize the power of walking. Walking, especially outdoors, can be an incredibly potent tool for our emotional and physical well-being. Feeling restless? Go for a walk. Too full from dinner? Go for a walk. Angry? Walk it out, y’all. Walking rearranges us and reinvigorates us. You get to set the pace, and the dress code is irrelevant compared to many other types of exercise.
Can you please give us your favorite “Life Lesson Quote”? Do you have a story about how that was relevant in your life?
Ralph Waldo Emerson says “Adopt the pace of nature, her secret is patience.” In December 2019, I gave a mindfulness presentation to the Human Resources team at my job. The presentation was a success, and the next day I received Emerson’s quote on a thank you card from my boss. Months later, COVID’s turbulent arrival would shake us up like a snowglobe, and I found myself among the millions of unemployed. It was then that I decided to sow seeds to create my private practice, keeping Emerson’s quote within close view at all times.
Did you know that carrots take roughly 75 days to grow from seed to harvest? I find this humbling and comforting at the same time, especially if I feel myself expecting too much, too soon out of life. Often our need for instant gratification tricks us into expecting ourselves to grow faster than we’re physically capable of. When it comes to growing and changing, the carrot can’t rush itself, and neither should we.
We are very blessed that some of the biggest names in Business, VC funding, Sports, and Entertainment read this column. Is there a person in the world, or in the US whom you would love to have a private breakfast or lunch with, and why? He or she might just see this if we tag them 🙂
I’d love to have a meal with choreographer and dancer, Ryan Heffington, to thank him for the livestream aerobic dance classes he created out of thin air during the early months of the pandemic. As gyms and studios shuttered across the country, the fitness industry I’d come to know for the past twenty years was forever altered. I was elated to see thousands of people from around the world streaming his 60-minute classes on Instagram each week as we grapevined our way through the collective grief of losing so much, so quickly.
What is the best way our readers can follow you online?
Readers interested in my urban farming adventures can follow along on Instagram https://www.instagram.com/sg__wellness/ , and follow my coaching work on my website https://sgwellnessatx.com/.
Readers can also keep up with the amazing work Pillar Health Coaches are doing at www.withpillar.com and instagram.com/withpillar
Thank you for these fantastic insights. We wish you only continued success in your great work!
Sarah Nielsen of SG Wellness: 5 Lifestyle Tweaks That Can Dramatically Improve Your Wellbeing was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.