STAUNTON-AUGUSTA FAMILY YMCA
NEWSLETTER
SEPTEMBER 2025
P. 4 Coping Corner: Talking to Your Kids About Screen Limits P. 6 Youth Programs P. 12 Mission Story: Counselors at Clymore Elementary P. 14 Adult Programs P. 18 Annual Giving Campaign 2025: Impact Report P. 20 Special Feature: Meet Scotti Quam P. 23 Food For Thought: The Power of Protein
Are you required to take a Minimum Distribution from your retirement account? You can use these funds to benefit the community by making a donation to the STAUNTON- AUGUSTA FAMILY YMCA or COMMUNITY CHILD CARE. Check in with your financial advisor or ask SAYMCA Executive Director Josh Cole for more information about how to maximize your giving potential.
The Annual Giving Campaign is the lifeblood of our YMCA. Each year the campaign raises money through charitable donations from individuals, businesses and community organizations. These funds help to ensure that no one is ever left behind regardless of their financial circumstances. Together we are building a healthier community!
NO JOINING FEE All month!
COUNT ME IN!
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Turn Saying "No" into an Opportunity for Connection By Brian Ringgold
Electronics are not all negative—in fact, they can bring real benefits to both children and parents. Educational apps and programs can encourage learning, videos and games can provide moments of fun and relaxation, and sometimes screen time allows parents the chance to cook, clean, or even enjoy a few minutes of self-care. Used in moderation, technology can be a valuable tool in today’s busy world. The key is not eliminating electronics, but finding a healthy balance between screen time and activities that build connection. In today’s world, tablets, phones, and video games are part of everyday life. Electronics can provide learning opportunities, entertainment, and even moments of calm for children. But when screen time stretches too long, parents may find themselves needing to set limits. That can sometimes lead to frustration or even conflict—especially when a device gets taken away. Instead of leaving the moment at “no more screen time,” consider turning it into an opportunity to say “yes” to something else—something that builds connection, creativity, and positive mental health. Here are a few easy activities that can be done in place of electronics: - Go for a walk together – Even a short stroll around the block can spark conversation, movement, and fresh air. - Cook or bake something simple – Children love being part of the process, whether it’s stirring, measuring, or taste-testing. Shared tasks build teamwork and self-confidence. - Play a quick game – Card games, board games, or even “I Spy” can make space for laughter and healthy competition. - Create together – Drawing, building with blocks, or crafting can help children express themselves in ways that screens can’t. - Share stories – This could be reading a book together or simply telling each other about a favorite memory. Storytelling strengthens bonds and helps children feel heard. By intentionally planning these small moments, parents send the message: “I value spending time with you.” That simple act can ease the sting of losing screen time while also reinforcing trust, security, and a sense of belonging. Try this: The next time you set a screen-time limit, add a follow-up statement like, “After your 30 minutes is up, let’s pick something we can do together.” This gentle shift helps children see the boundary not as a punishment, but as an opening to connection. Remember: It’s not about eliminating electronics—it’s about balancing them with experiences that strengthen relationships and nurture mental health. Children often respond best when they understand why limits are being set. Instead of saying, “Because I said so,” try framing the conversation in a way that helps them build awareness. When parents explain boundaries in simple, age-appropriate ways, children are more likely to accept them and even start practicing self-regulation on their own. Even just 10–15 minutes of intentional time can make a big difference in your child’s day—and yours!
Brian Ringgold holds a degree in Psychology with a minor in neuroscience and concentration in child development. He enjoys mentoring and advocacy work at the SAYMCA. He is passionate about uplifting others through his work and finding a sense of purpose in what he does. He is happy to answer any questions you may have and help facilitate meaningful conversation. You can reach him at brian@saymca.org
“We’re setting this limit because your health matters, and we want time together as a family too.”
COPING CORNER: Beyond the Screen
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Talking About Screen Time With Kids
“After your screen time, you get to choose an activity we can do together.”
Here are some fun family friendly activities to try: Dance Party – Put on a favorite song and move around the living room. Nature Scavenger Hunt – Find five different leaves, rocks, or flowers outside. Snack Creation – Build funny faces out of fruit or veggies. Story Swap – Each person tells a two-minute made-up story. Puzzle Time – Work on a jigsaw puzzle together or make your own by cutting up a drawing.
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“Screens can be fun, but too much can make our brains and bodies tired. Let’s balance it with something active.”
KIDS YOGA SAMPLER
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SEPTEMBER 25: Pre-k - 8 Year Olds + Adult ( Wizard Theme with the option to wear a costume ) Members/ $15 Non-Members/ $20
October 21 - November 11
Fees: $25 Members/ $40 Non-members
Tuesdays 10 - 10:45 AM
DANCE
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COMMUNITY CONNECTIONS: Kaleb Hall and Malcom Elliston
Thursdays 4 -5 PM Meets in the Mind/Body Studio
Please, bring your own mat.
Led by certified Zumbini instructor Sarah Williams
Bond with your little one through music and movement. Fees: $80 Members per session $95 Non-members per session
SING
ZUMBINI
YOUTH PROGRAMS
PLAY
SEPTMEBER 11: 2 - 4 Year Olds + Adult ( Ocean Adventure Story ) SEPTEMBER 18: 5 - 8 Year Olds ( Ocean Adventure Story ) OCTOBER 2: 9 - 12 Year Olds ( Wizard Theme with the option to wear a costume ) Members/ $10 Non-Members/ $15
Led by Sarah Williams!
Registration opens the last day of the current session
Fashion Designers Cut from YMCA Cloth By Chris Lassiter
Register online at saymca.org or in person today!
0 - 4 YEARS
Program funded by our Annual Giving Campaign
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SWIM LESSONS
SPECIAL EVENTS FOR YOUTH
at the SAYMCA
Scan here to visit our website to see our upcoming projects and become a member! It's free and fun!
Since January of 2025, YVC has completed over 45 community projects. They have 78 volunteers who have completed over 260 hours of service. Your donations have helped them continue their mission: "We engage youth in team-based service experiences that build life and work skills while inspiring a lifetime ethic of service."
TUESDAY/THURSDAY October 7 - 30 Times and Levels TBD Member Registration: Sept. 25 @ 5:00 PM Non-Member Registration: Sept. 26 Fees: $60 Member $75 Non-member Registration closes October 2
Stay active, engaged and learn about how to make a positive impact in your community!
MAKER LAB
The maker lab is offers a unique opportunity for your child to unleash their creativity and expression. Instructor Sean Psujek prepares engaging projects that teach practical skills that apply in many areas of life. Children also develop confidence through the process of starting a project and then seeing it through to completion. All sessions have a minimum enrollment of 6 and a maximum of 8 High Schoolers Saturdays | 1-2:30 PM Fees: Must pre-register online or at the front desk $45 Members per session $60 Non-members per session
Program funded by the AGC
4th & 5th Graders Saturdays | 10:30 AM-12 PM Fees: Must pre-register online or at the front desk $30 Members per session $45 Non-members per session
YVC is recruiting youth ages 11 - 18 for service based projects to uplift our community!
Middle Schoolers Wednesdays | 4:30-6 PM Fees: Must pre-register online or at the front desk $45 Members per session $60 Non-members per session
SATURDAY October 25 - December 6 ( skip 11/29 ) Times and Levels TBD Member Registration: Oct. 11 Non-Member Registration: Oct. 12 Fees: $60 Member $75 Non-member Registration closes October 18
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Maggie Cobb is known for her smile and infectious laughter. She enjoys finding crafts and activities for her to do with her students. She has been working at Clymore for over twenty years and for the SAYMCA for three.
Corner
A portion of our Annual Giving Campaign provides scholarships for the Afterschool Adventure Club and Summer Camp. Since January of this year we have awarded $40, 804. 50 in financial assistance for chiid care. To date 50 children were able to attend Summer Camp and afterschool on scholarship. This is your money at work! Thank you to everyone who has given during this campaign. Your gift changes lives! We are $40,000 away from our goal of $160,000. If you haven't already given, will you consider making a donation today? No amount is too small.
Leadership comes in many forms. At Clymore Elementary Afterschool Adventure Club site leader Kaitlyn Knee chooses to lead by example. She listens and includes the kids in decisions. Knee encourages the kids to take ownership of creating the rules that everyone is expected to abide by. Maggie Cobb leads by getting on their level. She is passionate about uplifting every child and being the kind of adult who listens. The children gravitate to her because there is an unspoken yet powerful bond between her and her students. Kaitlyn Knee is in her third year working as a counselor the Afterschool Adventure Club at Clymore Elementary whichThe STAUNTON-AUGUSTA FAMILY YMCA started three years ago. Knee started as a counselor when the program began and now works as the site leader. “I've seen it grow a lot,” she said. “When I started, I think we had 16 kids.” The program has expanded to service 34 kids with plans to increase that number to 40 by the end of the 2025 - 2026 school year. The twenty-one-year-old grew up volunteering for her local vacation bible school and worked at the YMCA in Salem Virginia before moving to Staunton to attend James Madison University. “We have a YMCA where I'm from, and I had worked there in their child watch area, and I really enjoyed it,” she said. The SAYMCA also has Afterschool Adventure Club sites at Wilson Elementary and - new this year - Churchville Elementary. Staunton City Schools are housed on site at the SAYMCA. In total 121 kids attend the program between the four sites. Childcare Program Director, Andrea Ryder, said “Our childcare programs play an essential role in supporting the health and well-being of our community." Knee and her co-counselor Maggie Cobb understand just how vital programs like this are. It takes time to build a rapport with the students and staff at these schools. It requires patience and dedication to nurture a program like this. Knee has been a consistent presence at Clymore and knows first-hand the value that presence brings. It means peace, it means comfort. When the kids know who will be there and what the expectations are it creates a feeling of comfort to the youth and the staff. Counselor Maggie Cobb understands the value of bringing consistency to the program. Cobb has been at Clymore for over two decades. She works as an instructional assistant at the school during normal school hours and then stays to help care for the children enrolled in the Afterschool Adventure Club. She possesses that innate quality where children just gravitate to her. She can be on their level and the children sense that. “Ms. Cobb can get the kids to listen. They adore her,” said Knee. “This is my joy for me,” Cobb said. While growing up Cobb had negative experiences in education that led her to feeling like she wasn’t being heard, that her voice did not matter. She has made it her mission to be a safe space for every student. She continued, “I don't ever want them to feel like nobody cares… I enjoy being able to be somebody that they know that they can count on.” For Knee, this year is bittersweet. She will be graduating JMU in the spring and she already has a full-time job offer with an accounting firm. She will never forget just how much her role as a counselor has impacted her life as much as the students’. “It's been fun to see [ the program ] grow and meet all the new kids and see how much they enjoy it. I really like that, and I like knowing that we're making an impact on their lives in some way, no matter how big or small it is, and they make an impact on all of our lives,” she said. Child Care Program Director, Andrea Ryder, said “Knee has grown from counselor to site leader at Clymore - an achievement that speaks to her incredible work ethic and determination. Kaitlyn is mature beyond her years, leading her team with fairness and unbiased perspective that earns respect from both staff and families.” Ryder shared that “Maggie pours her heart into the children she serves. Her playful spirit makes her approachable and relatable, and her genuine laughter can often be heard echoing through the halls.”
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Childcare programs are necessary for ● Providing critical support for working parents ● Strengthening partnerships with local schools ● Promoting academic success through structured reading and homework assistance ● Encouraging social-emotional development by guiding children in healthy relationship building and behavior management ● Reducing risky behaviors by offering a safe, stable and well-supervised environment ● Supporting physical health through a variety of engaging activities
Counselors Understand the Value of Consistency and Leadership at Clymore Elementary By Eleanor Rixey
Kaitlyn Knee started as a counselor when the Clymore Afterschool Adventure Club began. Now, in her third year she is leading a team of dedicated individuals with a passion for youth development.
MISSION STORY: Counselors at Clymore Elementary
ONCOLOGY YOGA This ongoing one-of-a-kind program is designed for cancer survivors and those still undergoing treatment for any form of cancer. This gentle program is taught by Melissa Anderson Morgan, a certified yoga4cancer teacher. Stop by the front desk to pick up a brochure or register. Tuesdays at 4:20 PM in the Mind/Body Studio Each session begins the first week of the month Fees: $25 Members per month $40 Non-members per month **Remember to bring a yoga mat**
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ADULT POWERLIFTING CLUB 500 LB, 750 LB, 1000 LB, 1250 LB Adult members can apply to join by signing up at the Wellness Center kiosk. Find your cumulative combined weight of 1 rep max Bench Press, 1 rep max Back Squat and 1 rep max Deadlift while following the rules and regulations. Applicants MUST be 18 or older. Upon completion of the challenge you will receive a shirt and your name will be displayed in our Wellness Center. Contact Healthy Living Coordinator Krystal Clark at krystal@saymca.org with any questions. Fees: $25 Members Only
ROCK STEADY BOXING RSB enables people with Parkinson's disease to delay the onset of the symptoms through a non-contact boxing style of fitness. This method has been proven to improve participants' quality of life and sense of efficacy and self-worth. RSB provides encouragement through a "tough love" approach, inspiring maximum effort, speed, strength, balance and flexibility. Registration is ongoing and available at the front desk. Pick up a brochure today! Fees: $50 Members per month $60 Non-members per month
CPR and First Aid Training Does your job require you to be CPR/FA certified? Do you need to keep your certification current? Interested in learning how to save a life? We offer a four-hour class that will give you the tools you need. September 18 | 4 - 9 PM $80 Members/ $90 Non-members
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ADULT PROGRAMS
EQUIPMENT ORIENTATION Free for ages 15+ Sign up at the front desk today!
BIBLE STUDY 11 AM Mondays Multipurpose Room
MAHJONG 10:30 AM Fridays Multipurpose Room
PICKLEBALL See Basketball Court Schedule Free for members. $10 Drop in rate for non-members.
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SPECIAL INTERESTS
LAND and WATER GROUP FITNESS
ATTENTION MEMBERS!
Arms & Core Boot Camp Bums &Tums (BB Court) Barre Fit 4 Life (BB Court) HIIT Lift & Pump Senior Fitness Strength Tabata Zumba
Adaptive Yoga Tai Chi Chu'an Chair Yoga Vinyasa Yoga Gentle Flow Yoga Pilates Men's Yoga PACE Wall Yoga (Racquetball Court)
NEW TIME!
Cycling classes available in the Cycling Studio Mondays and Wednesdays at 6 PM & 9:30 AM on Tuesdays
Find schedules online at saymca.org on the homepage. Print outs available at the front desk.
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
AQUAFIT 1 9-9:55 AM Peggy
AQUA YOGA 8 - 8:55 AM Karen
AQUAFIT 1 9-9:55 AM Peggy Tammy (2)
AQUAFIT 2 10-10:55 AM Peggy
SPLASHBURNER 9 - 9:55 AM Karen
AQUAFIT 2 10-10:55 AM Peggy Tammy (2)
AQUA YOGA 10 - 10:55 AM Karen
GENTLE AQUAFIT 11:15AM - 12PM Carol
SPLASHBURNER 6:05 - 7 PM Karen
FRIDAY
AQUAFIT 1 9-9:55 AM Karen
AQUAFIT 2 10-10:55 AM Tammy
SPLASHBURNER 6:05 - 7 PM Jenn
Senior Fitness with Amanda
Please, note the time change on the Aquatic Group Fitness schedule!
NOW HIRING!!
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GROUP FITNESS CLASSES IN THE CARDIO/STRENGTH STUDIO
GROUP FITNESS CLASSES IN THE MIND-BODY STUDIO
CERTIFIED AQUATIC G.F. INSTRUCTORS!!
Carmen and Steve Chittum, members Y is a Constant through Uncertain Times Carmen and Steven Chittum first became SAYMCA members in the early 2000s, when he was employed by the City of Staunton public works department. When his job there ended, so did their membership. Years later, the couple found themselves and their young children in need of a place to shower because they were unable to finish the bathroom in their new home. Y staff didn’t hesitate to welcome them back and work out a unique plan for using the facility, but the Chittums didn’t renew their membership right away due to the cost of a family plan. “It was comforting to know that we had a clean, safe place to come, and we got to know the staff real well,” Carmen Chittum explained. After a while, former Assistant Executive Director Rhonda Shinaberry realized that the Chittums could likely enjoy the full benefits of membership for less or equal to what they were paying to just use the showers each month. She spoke with them about considering a membership scholarship, and their relationship with the organization blossomed from that point. Over the years, their family membership has expanded to temporarily include Steven’s sister and her son while they went through a tough situation. More recently, they have added their son and 5-year-old granddaughter, as well their 5-year-old adopted daughter who has autism. While they continue to visit for showers, the couple enjoys taking the children to the basketball courts, pool, and rec room near the indoor track. Most of all, they love stopping to talk with the front desk staff and others throughout the building. “We don’t have much family left around here,” Carmen Chittum said. “The family we have to talk to are those at the Y.” “Alice [Bosserman] and many members of the staff prayed with us that we would be able to adopt [our daughter]. Then when we did, they took up collections of items that we needed for a young child,” she added. “They show her so much love; they show all of us so much love. I don’t know what we’d do without the Y.”
We know it’s a lot to ask, and want to show you the impact that your gift has on our community.
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Many of you know that each year the Staunton-Augusta YMCA holds an Annual Giving Campaign, and some may even be aware that we ask for $160,000 in support. That’s $160,000 above annual membership fees, above the cost of lessons and special classes. Above personal trainer fees and CPR/First Aid sessions.
ANNUAL GIVING CAMPAIGN 2025: Impact Report
Giving is an Act of Hope Blair Larson, member A former choreographer, yoga instructor, actor and theater director, Blair Larson was committed to staying active as she welcomed older age. But serious hip pain sidelined her shortly after moving with her husband from Los Angeles to the Shenandoah Valley in summer 2023. After the costs of a cross-country move, caring for an aging relative, and thinking about undergoing major surgery, only a small amount remained in the budget for a gym membership,. “I had always been connected with a gym, but not a YMCA,” said Larson, who taught classes at fitness clubs in California. “I knew that was a good way to meet people in the area.” Larson spotted the application for financial assistance nestled among schedules and program information on the hallway during one of her first visits. She learned that she and her retired husband qualified for a membership scholarship, and the meaningful connections began almost immediately. The SAYMCA’s adaptive classes like yoga and strength got her through a hip replacement last year and helped her build a consistent, reliable community in a new town. She now attends three to five classes each week. “I’m so grateful for the scholarship. I don’t have to worry when unexpected expenses come up. I value our membership so much,” said Larson, who returned to the Y about two weeks after her surgery. “Giving above and beyond [your membership dues] is an act of hope. It’s an investment in the community that says, ‘I believe in this place.’”
SAYMCA families that receive membership scholarships
7%
Scholarships Signify Success, Opportunity Alice Bosserman, Membership Coordinator A membership scholarship at the SAYMCA offers more than a reduced rate. It builds community, according to Bosserman. Scholarships serve diverse needs, from immigrants learning American culture to individuals with special needs or recovering from illness, to those rebuilding after abusive relationships. “We use ‘scholarship’ intentionally, as ‘financial assistance’ can carry a negative connotation. ‘Scholarship’ implies success and opportunity,” she said. When people inquire about price, Bosserman explains the scholarship option. Each application is reviewed individually, with no fixed discount. Some receive free memberships temporarily, while others might get a smaller, long-term reduction. “It is imperative that everyone who wants to be part of the community be given a chance to be active in it,” Bosserman added. The inclusive mission of the Y means that the organization genuinely strives to help all individuals thrive. These are individuals from varied backgrounds, each with unique stories. “Without participation and connection, people merely survive. Life is too short for that."
AGC funds provided for membership scholarships since January 2025
$44,000
We want to say “thank-you!” We believe that one of the most authentic ways to do that is to show you what your donations make possible.
STAUNTON-AUGUSTA FAMILY YMCA | 708 N. COALTER ST. STAUNTON, VA. | (540) 885-8089 | SAYMCA.ORG
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SPECIAL FEATURE: Scotti Quam
SAYMCA Member Shares Her Journey in Hopes to Inspire Positive Change By Eleanor Rixey
Scotti Quam's inner voice was once unkind to her. “I could never do that. I’ll never be that pretty. I’ll never be that fit.” Are you inundated by voices that keep you feeling stuck? Do you know that you have a choice to keep listening to them? Are you waiting for someone to come along and show you the way? An SAYMCA member for nearly two years, Quam is ready to share a message with the SAYMCA community, and that message is loud and clear: “The hero is you.” Quam understands the paths we walk are sometimes difficult and we become disconnected from ourselves. However, she challenges you to question those narratives that keep you trapped as a victim of your circumstances. “We need to look at things that are grief stricken. The hardest moments when we are at the bottom of the valley of suck. These are the moments when we can make a choice to turn that corner,” she said. She was once trapped by feelings of shame, blame and guilt. She walked a path familiar to so many. She sought validation in job performance, yet, all the while feeling like something was missing. It took her years to trust that inner voice that was calling to her and then even more time to cultivate the awareness necessary to bring about the changes that would allow her to feel truly fulfilled. A Familiar Story Quam spent years in the corporate world working in the field of organizational psychology developing strategies for corporations to enhance their internal dynamics by improving communication. Quam found herself struggling to find true fulfillment in a culture where the end-game was centered around quarterly share earnings. “Shareholder value is so disparate from the individual,” she said. In that environment she witnessed the gradual erosion of relationships and passion. She felt her own sense of disconnection and disenchantment deepen. Her employers were focused on profits over people. This kind of culture felt familiar. She was used to feeling like she wasn’t good enough. She shares how these experiences affected her on a physiological level; “I dealt with things like inflammation, food intolerances, difficulty sleeping at night, migraines and hot flashes.” She went through various medical procedures and saw many specialists, but nothing helped. Finally, she found something that helped her create that bridge between her mind and her body. That made her realize the problem wasn't her. A New Path Emerges As Quam was undergoing talk therapy to recover from trauma and abuse she had endured, her mind began to open to a new possibility. Maybe she didn't have to believe those voices. Developing a yoga practice helped her nourish a healthier relationship with her body and process the memories and emotions that began to percolate through. She had started down a new path and didn’t even realize it. Every choice to pursue a healthier lifestyle led her closer to healing and closer to herself. Then she discovered powerlifting and that took her to the next level. In the community of bodybuilders and powerlifters, she discovered another element that had been missing: affirmation. When she entered the new sport, she was greeted by those old familiar voices that told her she wasn’t good enough. “I didn’t have the knowledge. I didn’t have the tools and I didn’t have someone to show me the way,” she said. However, this time she had a community of people around her that rooted for her. Celebrated every milestone with her. “People believed in me long before I believed in myself,” she said. That connection really brought home the feeling of belonging that had been missing; Missing from her youth, missing from her professional life and missing from her relationship with herself. Now she had people to show her the way. They taught her how to eat right, how to perform the movements and most importantly how to meet each challenge head-on. The process created new neural pathways that enhanced the mind-body connection that was lacking. “It was a chance to rewrite the narrative - to face the innermost demon of self-limiting beliefs and recognize the game is always you versus you. Winning is measured in how you show up for yourself,” Quam said. The Strength to Make a Change As her self-confidence grew, she realized she had to make an even bigger change. Her dream was to own her own house, a “little blue farmhouse,” to be exact. Her journey into the corporate world began as a means to an end. She thought it would give her the life she wanted. The longer she stayed in that world she began to see that, ultimately, she had to choose between her dream and her career. “I wanted to garden, to shop local and eat local, to know my neighbors,” she shared. She wanted to feel valued as an individual rather than as an asset. The corporate setting was crowding out the voice that longed for authenticity. “I wanted to be appreciated for my talents and my purpose on my own terms.” Quam continued, “My employer could take my dignity and my pride, compensate me unfairly and treat me less for being a woman and belittle my talents .but they don’t get to pigeonhole my life and lifestyle outside of work for the sake of ‘company policy.’” Though she struggled at first, Quam arose stronger and more determined to take a risk that many people aren’t empowered to take; abandon the false dream. Reject the road that is carrying you towards misery and find your own way. She decided to forge a new path for herself. One that was on her terms. Moving to Staunton was a pursuit of happiness. “A big part of the blessing of me moving here is I finally felt like I belonged somewhere.” She joined the Y at the end of 2023. Making the Y a part of her routine helps her maintain her self-care routine and gives her the opportunity to spread her message of hope. "The Y has become a second home to me," she said. And she found her dream house in Sears Hill. Sending Out a Message of Hope Currently she works as an empowerment mentor, helping people discover their potential. She took her experience in organizational psychology and corporate settings and now applies that to the individual. She guides people through a process that allows them to restructure their inner narrative in order to bridge gaps - communication gaps like ones she worked to resolve in the corporate setting. She is fearless in her approach. “Let’s have a hard conversation around what it takes in order to transform,” she said. Internal disconnect can rage unchecked for an entire lifetime. We readily accept that as reality. She wants to lead others to awaken to their own inner strength. “Before your life can improve, you have to take action to improve it. And long before you can do that you have to choose to change,” she said. That is how heroes are born. Her signature program is called The Empowerment Method. She explains the philosophy behind her company, Slow Living Solutions: “Individuals come to Slow Living Solutions to transform how they manage their precious finite resource - time. They recognize that they can’t actually save time; all they can do is become intentional about how they spend it. I work very closely with them to determine how they derive value from their lived experiences. We examine what underlying narratives are holding them back from making transformational choices. Identify the habits, routines and systems they need to implement to become the hero of their own story in order to leave a legacy they are truly proud of.” When we embark upon a journey towards success and achievement the path we take is not always clear, easy or straight. We can learn from our mistakes, grow stronger through facing adversity and emerge victorious when we refuse to let others tell our story or determine our fate. Quam wants you to know that that is just the beginning. For Quam, the path opened and each challenge became an opportunity to not only attain something, but to also develop a deeper connection with herself. “We feel good when we stand by our own morals, by the boundaries we set, by taking care of ourselves. That’s how we build self-confidence and build resilience. It’s that continuous practice of asking ‘How do I show up for me?’” We all make choices and so often we don’t even realize it. We can choose to believe those voices that repeat false narratives of who we are. If you are fighting to survive in an environment that promotes the well being of a company over the well being of its people ask yourself, “Is this my legacy?” If you are suffering from physical ailments and feeling disconnected from yourself, then ask yourself "What small changes can I make that are in MY best interest?" Every journey begins by taking the first small step.
FOOD FOR THOUGHT:
If someone asked me what’s the most important part of nutrition, I’d likely say protein. Carbs give us energy and fiber, fats support vitamin absorption and healthy function. But protein? Protein is the builder, the repair crew, and the steadying force behind so much of our health. And despite that, most of us aren’t eating enough of it. The word protein comes from the Greek protos, meaning “first,” and for good reason. It’s literally the building block of muscle, bones, skin, and hormones. It repairs tissues after exercise, keeps our blood sugar steadier between meals, supports the immune system, and even contributes to brain function. Simply put: when protein is on point, the rest of your nutrition has a strong foundation to stand on. The official Recommended Dietary Allowance (RDA) is 0.8 grams per kilogram of body weight (about 0.36 grams per pound), or roughly 55–65 grams a day for the average adult. But that number is misleading because it reflects the minimum needed, not the amount that helps you thrive. To make matters trickier, our bodies become less efficient at using protein for muscle repair and growth as we age, just when we often eat less overall. Bottom line: if you want to feel better, recover faster, and protect muscle and bone as you age, you’ll likely benefit from getting more than the RDA. So how much do we really need? Most of the more recent research supports a higher intake than the RDA. This is especially true for those over 40, anyone who is active or participates in resistance training, and definitely for older adults aiming to remain strong, independent, and mobile. So what does this mean in practical terms? Based on that research, here are some general guidelines: ● Healthy adults: 1.0-1.2 grams per kilogram of body weight (about 75-90 grams daily for someone weighing 165 pounds). ● Active Adults 40 and older: 1.2-2.0 grams per kilogram (roughly 90–150 grams daily for that same 165-pound person). ● Resistance-Training/Athletes: 2.0-2.2 grams per kilogram (150-165 grams daily for that same person), and in some cases up to 3.0 grams per kilogram. To calculate your weight in kilograms, divide your weight in pounds by 2.2 So how do you get it? You should aim for 25–30 grams of protein at each meal. That can come from a wide variety of sources: lean meats, poultry, seafood, dairy, eggs, beans, lentils, nuts, seeds, soy products, or even protein powders or shakes. If you don’t feel like you’re currently getting enough protein, don’t worry, you don’t have to transform your whole diet in a day. One of the easiest ways to boost your intake is simply to increase the portion sizes of the proteins you already eat. For example, if you usually have 3 ounces of chicken at lunch, bump it up to 5. Or if you start your day with oatmeal made with water, make it with milk or stir in a scoop of protein powder for an extra punch. Another useful strategy is to include protein at every meal. If you typically get a good amount at lunch and dinner, try adding some to your breakfast. You can have a cup of Greek yogurt with your cereal or add a couple of eggs to your morning toast. In short, start where you are and build on that, rather than trying to completely overhaul your eating habits overnight. No matter your goal, whether it’s staying strong as you age, recovering faster from workouts, or just feeling your best each day, protein deserves a front-row spot on your plate.
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Protein: The Unsung Hero of Nutrition By Jess Wiley
Scotti's Tips to Set Effective Goals
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For more info visit slowlivingsolutions.com or email Scotti at squam@slowlivingsolutions.com.
When you are ready to make a change it can be difficult to know where to begin. Scotti finds that one of the first stumbling blocks that she encounters with clients is that they often adopt the all-or-nothing mindset to setting goals. This mindset ultimately leads to making too many changes at once or expecting big changes to happen too soon. Many people experience a sense of failure when they are unable to meet these expectations. Scotti applies the concept of “minimum viable change” when she is working with a client. This approach realizes that meaningful change often comes through smaller actions. Take one familiar goal: eating healthy. In the case of creating better eating habits, Quam would recommend having routine meal times and sticking to that first. She says it’s effective so that “your body starts picking up on the cues of when it is actually hungry versus feeling hungry out of boredom.” This creates a manageable starting point, a daily practice that ultimately leads to creating a foundation of healthy habits. Developing an awareness around your habits can help you set better goals. As you are making changes notice when something gets in the way. Did you get upset over something that happened at work and then turn to food for comfort? Were you discouraged in class and decide to skip the gym? Once you are more adept at deciphering emotional upheavals you will experience less disuption in your plan. Scotti says, "If we can find the right words to describe our experience, it will bring us out of the fight-flight-freeze response and back into our logical rational brain." Building this awareness will better help you navigate the goal setting process so that you can set goals that are appropriate for you. Remember that goals change. Having rigid ideas will not assist you in the process. Focus on the 1% and set a foundation of healthy habits; dedicated meal times, maintain a regular sleeping routine. And here is another important idea. Remember that life happens. If you get thrown off your routine it may be a good opportunity to look at what caused that. Become more intentional about how you set goals and understand that there are always trade offs. When you say "yes" to one thing it may mean saying "no" to something else. These are decisions you must weigh throughout your health journey. Saying "yes" to a regular gym routine may mean saying "no" to sleeping in. However it also means having the flexibility to recognize when it is better for you to get the rest you need and perhaps have a lighter day in terms of physical activity. Quam ends with saying, "Sometimes taking care of YOU means holding yourself accountable. You cannot be upset about the results you didn't get for the work you didn't do."
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