The Bond Between Mind and Body

Mental Health Monday: The Bond Between Mind and Body

The mind is an extremely powerful organ in the human body. It is the center of the all around things that makes us a human being. We all have feelings, thoughts and behaviors and have the ability to be very aware of each of them. When we are in complete tune with each of these emotions, we mostly experience happiness and are content, and have found methods of how to cope with the onset of stress and challenges of life general.

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These human emotions, stemming from the mind; however, can be thrown off balance when faced with something unique and life changing. These challenges can change any one of these emotions with a high or low, happy or sad, positive or negative, impact on how us, as humans can think and act. The challenges can be devastating for some, and here are a few other factors that can influence emotions, both mentally and physically.

*Loss of a Job
*A child leaving home or returning
*Dealing with a death of a loved one
*Suffering an illness or injury
*Moving into a new home
*Having a baby
and many others. (

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In order to get yourself on the quest to improve your health is to understand that the mind and body connected. So, the goal is to work on getting these behaviors and emotions back in check. There are endless strategies on how to put yourself on the path to improved health, and the first goal is to build your resilience and express your feelings.

Begin with practicing yoga, Tai Chi, and meditation for relaxation and a clear mind.

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Learn more on the Mind/Body Connection:

More resources:
Tai Chi for Beginners



Upcoming Events Wounded Warrior Tennis Program| Mar-Jun 2019

Mark your calendar for these great upcoming fundraiser and other wounded warrior program events.

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PGA HOPE is the flagship military program of PGA REACH, the charitable foundation of the PGA of America. PGA HOPE introduces golf to all veterans in order to enhance their mental, social, physical and emotional well-being. This program provides a great opportunity for beginners to learn etiquette, swing skills, short game skills and other important golf knowledge.

The PGA of America and local PGA Professionals are working closely with the VA system across the country to assist veterans in their transition.

Sessions are taught by local PGA Professionals with assistance from trained volunteers and include clubs and equipment if needed, training aids, range balls and weekly golf course access.


Thursdays April 4th-April 25th | 10:00-noon

*We will also schedule a Play Day on the course after the 4th range session.

Stadium Golf Center
2990 Murphy Canyon Road, San Diego


Contact Scott Mahlberg at


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Brain Healthy

Mental Health Monday

It is no secret there is still a stigma concerning the topic and issues of mental illness. But there is hope on the rise of which new techniques, experts, studies, and new approaches are helping to remove the stigma! A recent article on includes a write up by Christopher Bergland where he explains that the secret to our well being (including a healthy mind) can be found in evolutionary biology.
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He continues to explain that the 7 Habits for a Healthy Mind in a Healthy body are nothing more than simple lifestyle choices.  Here are the 7 Habits listed as described in the article.
  1. Daily Physicality:
  2. Intellectual Curiosity:
  3. Foster Creativity:
  4. Human Unity:
Keeping the brain healthy.  Studies have shown that ‘Learning’ keeps the brain healthy: Mental activity can stave off age related cognitive and memory decline.
Brain energy massage and visual stimulation of the brain. Did you know the eyes are an extension of the brain?  Flickering lights have been used in the past to influence the brain.
Brain energy massage: Visual areas of the brain are capable of reacting to impulses going from the retina. Read more info here:
Learn more about this interesting topic here:

Wellness Wednesday: Tips and Plans On How To Stay Healthy

Wellness Wednesday:
Do you find yourself struggling to find convenient ways to maintain better health? The daily challenges of family, kids, meal preparation, commitments, careers, and others can definitely take a toll. There are so many resources online that provide tips and techniques that can help you manage the daily things in life. So I compiled several ideas from various resources to help you with journey to better health and take control and get yourself back on track. You can make this as difficult or as easy as you wish. Maintaining good health is not easy, it takes work, discipline, and time but can be a worthy investment. This is an investment in you, and your life.
Here are some ideas and I hope you will find these to be helpful.
  1. Source:  10 Tips To Stay Healthy.
    1. Schedule time with friends and family where it does not involve eating.
    2. Think of food as fuel and not as a gift.
    3. When eating out, find three things that are healthy on the menu.
    4. Do not eat food near or around your office or work.
  1. Source:  Ways to Stay Healthy After The Military.
    1. Develop a Post Separation Plan. (More Info Here)
    2. Take Ownership of your own Healthcare
    3. Keep Stress Level Low
  1. Source: Make sure to get enough healthy sleep.
    1. Find ways for a better connection between your mind and body:  Consider the following therapies below:
  • Progressive relaxation
  • Music therapy
  • Yoga
  • Hypnotherapy
  • Massage therapy
  • Acupuncture

Wednesday Wellness: Salt Caves


How To Set Goals For You in 2019!

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January 2019 Happy New Year and Setting Goals

Well, it is that time of year again when you hear all about new year’s resolutions and setting goals. You might hear things like “I am going to lose weight, I am going to exercise more, I’m going to eat better, I’m going to clean out the house,” and on and on. Did you know that most people stop or give up on their new year’s resolution probably by the third week of January. This is what I notice at the gyms I frequent, as the first two weeks are extremely busy, then it goes back to normal and you don’t see those new faces anymore. These people most likely became frustrated they may not have seen results yet, so they felt discouraged and gave up.
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I’ve done some reading on this subject and found some interesting information. Here are a few stats about what folks are wanting for the new year of 2019. Stats for New Years Resolutions:
You may want to consider setting realistic goals for yourself; not only can you set goals at the beginning of the year, but you can create goals on a weekly or monthly basis too. The idea is to set realistic, achievable goals. This way, you are setting yourself up for success at anything you set out to do! Here is an interesting article about current new ideas on how to approach setting new achievable goals for success!   Men’s Health article
You might also be asking, so what would be considered success or I do not know what goals to set for myself? Success and goals can mean different things to different people. One example of success to one person might be how proud they are of their children or another example might how talented one is at playing a musical instrument.
It is the same for goals. An example goal for me is to hike several different outdoor trails to high mountains or peaks. One of my goals for 2019 is to attempt hiking Half Dome in Yosemite National Park. I do not know how yet I will do this, but you better believe I am setting out to conquer this world-renowned hike.
I found another interesting article in; as the articles mentions ideas of  how to be happier, (perhaps on the goal list) for example it mentions: Don’t let the day end feeling angry. Read more about his here:
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In summary, it is not necessary to place this kind of pressure on yourself, you can achieve success in anything you set out to do; just remember small achievable goals, write things down, and even the simplest thing such as waking up early can be considered a success and make a positive impact on your life more than you might think! Happy New Year!
Always check in at our website at

Wounded Warrior Tennis Program Strengthens Strategic Partnership with ThanksUSA!

For over six years the San Diego District Tennis Association has partnered with the non-profit organization ThanksUSA to raise funds for its “Tennis Thanks The Troops” program which has resulted in over $30,000 in educational scholarships being awarded to military family members in San Diego.

That program got a boost recently when Geoff Griffin, Tennis Director at the Balboa Tennis Club, turned the club’s annual Thanksgiving round robin shootout into a fundraiser for ThanksUSA and collected another $1000 for their scholarship fund.
But the relationship with ThanksUSA also extends to the District’s Wounded Warrior Tennis Program, as the two groups partnered to submit a grant request to the Department of Veterans Affairs to support the 8th Annual National Wounded Warrior Tennis Camp to be held in San Diego in May 2019. 
After a five month review process involving hundreds of grant requests from across the country, the VA awarded $16,000 to the Wounded Warrior Tennis Program to support the camp.  This was a highly competitive grant, and our partnering with ThanksUSA was key to our collective success, as they also received funding for a veterans tennis program they run in the Washington DC area that is modeled after our program in San Diego.
Our Wounded Warrior Tennis Program relies on having strong relationships with numerous organizational and individual partners, and our ties to ThanksUSA is one of our most important.  We are grateful for their support, and our Wounded Warrior Tennis Program co-founders, Steve Kappes and Geoff Griffin, are proud to be among their National Ambassadors.  Learn more about ThanksUSA at

Wellness Wednesday: Managing The Silly Season!

I recently attended a yoga class and retained a few excellent ideas on how to manage wellness, stress levels, and overall health and attitude during the holidays. The holiday season is one I sometimes call the Silly Season, as the stress of this time of year can take quite a toll on you and your health.
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I have compiled a few topics and situations that you might encounter or experience during this time of year and discuss each on how you can manage through them and be successful!
  1. Learn to say no.  If you have children and care for loved ones at home and were asked to participate in a program or event. Don’t be afraid to say no, and not feel guilty. “You” take priority and so does your well-being.
  2. Take a time out. If you have family and friends visiting for the holidays, you can discretely go into another room, close the door, and do deep breathing. You can also straight standing stance, and very slowly lift your arms in front of you and all the way up above your head, then bring them slowly down. Then repeat.  Breathe.

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  3. Keep your focus on the fun, not the food! Create decorations together, trim the tree, sing carols, and talk about the memories of past holidays and laugh!
  4. Modify your eating times to match a little more with the relatives (if they came from different time zones). You might need to have a healthy fruit snack or nuts to help your blood sugar stay level until mealtime.
  5. Try your best, to stick with your daily routine.
  6. Be flexible as well.
  7. Don’t have expectations. Keep an open mind, and sort of roll with the punches and stay positive.
There are many other things you can do to help you successfully make it through the holiday season, and remain happy and healthy! Here are a few great resources to read for more information about maintaining wellness during the holidays.

Tech Tuesday: How Tech Helps Vets

Tech Tuesday 
Technology continues to grow and unbelievable advances have been made within the defense sector. From reality goggles to drones overhead, the military is finding new and remarkable ways to stay ahead of defending our nation.  Here is an interesting read about technology and the military.
Wounded military veterans are in store for new and incredible advances in health technology. I came across this article about a bright young veteran who has a quest to study medicine and has goals to help his fellow wounded veterans. Some of the topics he has brought to light include the inflammatory components of an injury, and changes in the effects of tissue damage over time.

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This inspiring young veteran is also involved in a gene therapy investigation involving neuromas, which is a common complication in amputees caused by thickening of the nerve tissue in the severed limbs. Read more about this incredible veteran who wants to help improve the quality of life for amputees. Click Here:
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Another advance in technology and the military is the development of MyVA resource and site. This allows veterans to be more engaged and in tune with their own health information, schedule appointments and reminders, and communication with their health professionals at the VA. Read more on this here:

Holiday Blues?

Mental Health Monday:
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Are you someone who is affected by the change of seasons? Well, you are not alone. Several people experience a change in their mood and attitude especially during the Fall and Winter seasons.  Whether it is the cooler temperatures, feeling less energy, or having problems sleeping, the change of seasons definitely can impact someone’s outlook and well being.

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Did you know there is such a thing as SAD (Seasonal Affective Disorder); there are several various causes as well. These might include, for example, your circadian-biological rhythm with the reduced amount of sunlight during particular seasons. The change of seasons can also impact the body’s melatonin levels that affect sleeping patterns. SAD can also affect changes in weight. There is interesting information on this condition on about it. Here is the complete article here:
Risk Factors:
There are a few risk factors as well that can contribute to SAD. These might include the following:
*Being Female
*Living further from the equator
*Family history of depression or bipolar disorder
If you are someone who suffers from SAD or experiences similar symptoms, there are ways to ease the effects of this disorder.
Here is a list of things you can do today to help you combat these symptoms.
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*Lifestyle changes that can improve symptoms and lift your mood.
*You might try going outside more often, and taking deep breathes of fresh air
*Getting plenty of sunlight
*Exercising, do more activity
*Avoiding drugs and alcohol,
*Getting plenty of sleep
*Practicing relaxation exercises

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