KNOWING WHEN IT IS TIME TO PIVOT

Written By Terrina White Jr.

Four months ago, I experienced my first major injury. Growing up, I played basketball and participated in track and field, but the most severe injuries I had encountered were manageable with the typical RICE approach—ankle strains, skier's thumb, and a minor quad tear.

A patellar dislocation, however, was a frightening experience and required the most significant adjustment to my life in terms of training and athletics. Working with TCO made the process much easier, and my team of physical therapists and surgeons were transparent, optimistic, and supportive throughout.

The hardest challenge was personal: coming to terms with not being able to finish my workday with a workout, start my weekend with a good exercise session, and most importantly, continuing my fitness goals knowing I couldn't move my body in the way I had been accustomed to for over a decade.

My biggest challenge was my ego. The line between pushing through pain for growth and ignoring the signals your body sends is very fine. It took me four months to fully embrace the rehab plan my medical team provided. This wasn't due to a lack of trust, but because my ego wasn't ready to let go of the activity that brought me joy and relief.

I know I'm not alone in prioritizing a high level of fitness not just for the physical and aesthetically pleasing results, but also for the balance it brings to mental health. For me, a good workout has always been more than just reaching failure in my reps; it's been a crucial way to cleanse my body of daily stress and anxiety.

After two months, I hit my first plateau and even experienced a decline in progress because I pushed myself beyond the recommended movements and exercises given by my physical therapists. I wanted to heal faster, constantly test my "progress," and wasn't willing to give myself the grace to recover. My ego wasn't ready to let go of a routine that had been central to my sense of strength, confidence, and mental health. After another month of trying things my way, the pain itself was a clear signal that it was time to pivot.

Health & Wellness in College

Written by Abby Gaudreau

Junior year 2021

We’ve all heard of the Freshman 15, but what if there are ways to combat that stigma right out of the gate? From personal experience, I wish I had developed healthier habits going into college, rather than waiting until I was on my way out to practice a healthier lifestyle. From drinking every weekend, to midnight munchies, to every social gathering being surrounded by food—it can be hard (trust me, as a HUGE foodie, I get it). But it only takes a few simple tips and tricks to ensure you're living your best college life while still creating a healthy lifestyle that you can practice in and out of school.

Fitness Centers

Most campuses will have a fitness center that is built into your tuition fees for you to use while you’re in school. This is something I wish I took advantage of before my last year in school because these gyms are actually really nice—and convenient. Because it's right on campus, you can fit in a workout before, after, or even between classes. Some campus fitness centers even offer fitness classes for you to take if you don’t know where to start in a weight room; take a Zumba class with friends or enjoy some meditative yoga. Whatever your interest is, you can find it.

Wellness Classes

I know there are degrees in fields like nutrition and exercise science, but I also know most majors require you to take extra classes to fill other requirements. Use those free credits to take a wellness class and learn more about health, fitness, and nutrition. Whether it’s strength and conditioning, human nutrition, sports nutrition, or food sciences, you can take the initiative to learn something that isn’t in your degree but can help you in the grand scheme of life.

Instilling Healthy Habits from Day 1

This sounds pretty self-explanatory, but I also know not everyone will do this (I know I didn’t). Set a workout schedule for yourself. Whether it’s 3 days a week or 6 days a week, choose a schedule you know you’ll stick to, even when school gets hard. Keep healthy snacks on hand. Most college students either have a meal plan on campus or, when they are off campus, buy what is cheap and easy for meals. Every once in a while, this is fine (I was a broke college kid once too, so I understand the struggle), but create the habit of having a healthier option in your routine. That way, when you do go out with friends, it’s more rewarding and enjoyable than just another bad meal. Some things to add to your grocery list include lean meats, leafy greens, jasmine rice, fruits, low-sugar condiments, and healthy snacks like high-quality protein bars, nuts, applesauce pouches, and, if you feel like it, a quality protein powder. Lastly, stay hydrated. I’m sure you hear this enough, but it is so true. Staying hydrated with water and electrolytes will help flush your system, keep everything functioning properly, and keep you feeling your best.

Closing Thoughts

I hope if you learned anything from this, it’s that it is okay to be a college kid and have fun, but it’s also not a bad idea to set some healthy habits for yourself from the beginning so you can avoid the pitfalls I encountered.

Current 2025, after 2 fitness shows and in a health phase

Navigating the Waves of Grief: Losing a Parent

Losing a parent is one of life’s most profound and heart-wrenching experiences. It’s a journey that can leave you feeling lost, overwhelmed, and isolated. Grief is a complex emotion, and when experienced after the loss of a beloved parent, it can become a tidal wave that ebbs and flows over time. Understanding the nuances of this journey can help those grieving feel less alone, and perhaps guide them toward healing.

~The Initial Shock

When we lose a parent, the initial shock can be paralyzing. Emotions often swing wildly between sorrow, anger, and disbelief. You might find yourself in a fog, struggling to grasp the reality of your loss. In this phase, the world often feels surreal; people might be comforting you, but inside, you’re grappling with an intense void. It’s perfectly normal to feel numb—a protective mechanism that allows your heart and mind to process something so monumental.

~The Early Days

As the days turn into weeks, reality tends to set in deeper. The absence of your parent becomes more pronounced in everyday life. The simple act of reaching for the phone to call them or the impulse to share a special moment can trigger waves of grief. You may find a mix of emotions welling up, and that’s completely natural. It’s essential to allow yourself to feel each of these emotions, as they reflect the depth of your love and the significance of your loss.

~The Long Haul

As time goes on, the intensity of grief may begin to shift. For some, the pain might feel more manageable, while for others, certain days or events, like holidays and anniversaries, can reignite feelings of sorrow. This phase is often marked by a deepening reflection on the relationship you had with your parent. Memories might surface more vividly—the sound of their laughter, the warmth of their embrace, or the lessons they taught you. Amidst the sadness, there may also be moments of gratitude for the time you shared and the person they were.

~How Grief Evolves

Grief evolves in a way that is deeply personal; there’s no “right” timeline or order. Initially, you might focus heavily on what you lost—their presence, guidance, and love. Over time, this might shift to a focus on how their life and lessons continue to influence you. You may find ways to honor their memory by incorporating their values into your actions or maintaining family traditions as a tribute to their legacy.

~Finding Support

Navigating this emotional landscape can feel daunting, and it’s vital to seek support. Whether it’s friends, family, or professional help, sharing your feelings can be incredibly cathartic. There’s no need to bottle up your emotions; talking about your experiences can foster connections that allow both healing and remembrance. Support groups can also provide a sense of community, reminding you that you’re not alone in your journey.

~ Embracing the Process

Part of grieving is discovering how to carry your parent’s memory with you. As the rawness of grief subsides, you may want to find new ways to celebrate their life. This could be through storytelling, creating a memorial, or even continuing traditions they cherished. Allowing joy to coexist with your memories of them doesn’t diminish your love; instead, it honors it.

Grief is a personal journey—sometimes tumultuous, sometimes peaceful—that shapes who we are moving forward. Losing a parent is undoubtedly one of the toughest experiences life can throw at us, but over time, many find solace in the love that will forever remain. Embracing the complexities of grief and honoring the memory of our parents can lead to a deeper understanding of ourselves and the legacy they leave behind.

Remember, it’s okay to grieve, to feel, and to heal at your own pace. Linking arms with others who are also walking this path can provide comfort, allowing us to navigate the unpredictable waves of grief together.

Written by Sandra Avelli

Mental health and physical health belong in the same conversation. Health is a state of body. Wellness is a state of being.

Experiencing mental health does not define you, but the experiences do have the power to make or break someone's life. This is nothing to be ashamed of because in moments of darkness it's incredibly difficult to let in the light. We find ourselves falling deep into a sensation of loneliness, when in reality, we are never truly alone in anything. I challenge you to join me in seeking out the tools that will continue to let the light shine. 

Whether it be the discipline to move your body, get in the gym, or get outside. It be the courage and vulnerability to ask a close friend, family member, or therapists for help. Maybe you just need to pause and adjust the energy you give to others so that you have the space to give yourself the love and care you deserve. Whatever is it, join me in creating and maintaining safe spaces.

I hope that you all took an act of self-care to honor World Mental Health Day. 

Hug your people, remind yourself of your power & worth, and always choose to be kind. 

Written by Terrina White Jr.