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6 Words To Get You Through The Next Four Years From A Former Presidential Advisor

Politics

Suzan Johnson Cook's life has been anything but ordinary, and she recognizes in a recent interview with SWAAY, that the same thing could be said for the coming four years under this administration. As a former presidential adviser to both Bill Clinton and Barack Obama and Ambassador for International Religious Freedom, Cook has lead a devoted life to public servitude and looks ahead to how we can endure and thrive in testing times. Having finished her public service roles, she is now concentrating on helping minorities through motivational speeches and care-giving, and is also the writer of both Too Blessed to Be Stressed - Words of Wisdom for Women on the Move and Soul Sisters - a compilation of African American, Asian and Latina women's stories to move and encourage progress in the right direction for minorities.


“Our family was very public service - oriented, and so it was a natural fit, it was really just carrying out that legacy," says Cook.

Courtesy of NY Daily News

Having helped her late brother to gain office in New York, 'Sujay' went on to work under the Clinton administration herself, and recalls fondly working with Bill Clinton on his race initiative. She remembers the objective at the time, was to address "what we're dealing with now - that we need to be one America - that we're ethnically, racially and socio-economically diverse, and not to diminish that, but to celebrate it."

Sujay had to be nominated twice for the role of Ambassador for International Religious Freedom, and on the second try the vote was passed through unanimously. She was the first African-American woman to adopt the role and it entailed representing the country abroad on faith missions with other international leaders. She visited Ghana as Ambassador - where her family is originally from, and also the Vatican, taking part in an assembly the likes of which her ancestors "would never have dreamed of."

“We were taught to help - to show others how to be empowered themselves so they did not have to have a life of dependency on welfare on systems."

- Cook

She was dedicated to the promotion and enhancement of life for those who could not speak for themselves - who don't have publicists or staff and who most of all, don't have the means or capital to attract attention in a country driven by wealth. She is hopeful, but skeptical about the four years ahead, especially given the first executive order issued under the new administration to begin the dismantling of her former boss' s biggest achievement - Obamacare.

“It's rough because I personally know people who were helped - who didn't have healthcare and had it for the first time."

-Cook

Even though she's confident and hopeful of progress in the next four years, Cook understands that within the communities she serves and works to improve, there is unease about the swift and hasty nature of the new presidents rulings. "We want to go forward" she says, "we don't want to dismantle what has been done - we want to build upon it."

"All of it contributes to our notion, there is no role too small. What is it they say? The summation of the parts equal a whole."

She looks back fondly on her time under Bill Clinton, and praises Obama for his help getting her nomination through, but perhaps her favorite moment at the White House? When Clinton held a formal welcoming ceremony for the then newly elected South African President - Mr. Nelson Mandela, and she got to attend the ceremony on the White House lawn. Having seen what protests and public demonstration has the ability to do through the likes of Mandela, Sujay participated in the Women's Inauguration marches with a plethora of other activists who are now focused on remaining positive throughout what has the potential to become a despotic presidency. Below are her 'S' words that might just help you get through.

1. Scream Really Loud (in private)

We all have those days when our stress level is through the roof and nothing is going right. I had many of those days working in politics. It might not seem “lady like" or be good manners to go off in public, but when you get home and are all alone, scream at the top of your lungs and get your aggressions out. It feels good to release the tension.

2. Sisterhood

Every woman needs an inner circle of advisors and confidants for professional and personal growth. It's a group of like-minded women you can confide in and speak openly to about whatever challenges and struggles you are facing. If it's business, make sure and get with a group of other highly successful women who push you to be the best in your field. If it's personal, things like trust, compassion and a shoulder to lean on are important qualities.

3. Be Silly

While you wouldn't necessarily expect a former presidential advisor to recommend acting silly, it's necessary. Stress is a killer of our health, relationships, success and so much more. We all need that time to just let go, have fun and act silly. When was the last time you let go of your inhibitions and just let loose? If you can't remember it's time to give it a shot as soon as possible.

4. Find Sanctuary

Every woman needs a sanctuary, a special place they go to rest, reflect and recharge. It can be a place in your home like your master bedroom. It can be the beach or the mountains. It's whatever gives you refuge from the hustle and bustle of the world around you. During my Congressional run, I would go sit at Carl Schultz Park in Manhattan to get away from it all. Sanctuary leads to stress reduction.

5. Shed:

We spend a great deal of our lives trying to accumulate things, whether it's that promotion, more friends or material objects. But often times the best advice is that less is more. Give yourself permission to let go and shed the things in life that aren't making a positive impact for you. Whether it's the people who say 'you'll never be able to,' the mountain of clutter piled high on your desk or anything else slowing you down, get rid of it.

6. Savor the Moment:

A lot of people are stuck in the past. Planning for the future is good, but often times we lose sight of what's really important: the present moment. Savor it. If you're out to dinner with your family, put away your smartphone. If you're watching your child's school play, then stop thinking about your boss. If you just won a prestigious award and are being recognized for it, soak it up and enjoy it. No matter what's going on, live more in the present.

3 Min Read
Health

7 Must-have Tips to Keep You Healthy and Fit for the Unpredictable COVID Future

With a lack of certainty surrounding the future, being and feeling healthy may help bring the security that you need during these unpredictable times.

When it comes to your health, there is a direct relationship between nutrition and physical activity that play an enormous part in physical, mental, and social well-being. As COVID-19 continues to impact almost every aspect of our lives, the uncertainty of the future may seem looming. Sometimes improvisation is necessary, and understanding how to stay healthy and fit can significantly help you manage your well-being during these times.

Tip 1: Communicate with your current wellness providers and set a plan

Gyms, group fitness studios, trainers, and professionals can help you to lay out a plan that will either keep you on track through all of the changes and restrictions or help you to get back on the ball so that all of your health objectives are met.

Most facilities and providers are setting plans to provide for their clients and customers to accommodate the unpredictable future. The key to remaining consistent is to have solid plans in place. This means setting a plan A, plan B, and perhaps even a plan C. An enormous amount is on the table for this coming fall and winter; if your gym closes again, what is your plan? If outdoor exercising is not an option due to the weather, what is your plan? Leaving things to chance will significantly increase your chances of falling off of your regimen and will make consistency a big problem.

The key to remaining consistent is to have solid plans in place. This means setting a plan A, plan B, and perhaps even a plan C.

Tip 2: Stay active for both mental and physical health benefits

The rise of stress and anxiety as a result of the uncertainty around COVID-19 has affected everyone in some way. Staying active by exercising helps alleviate stress by releasing chemicals like serotonin and endorphins in your brain. In turn, these released chemicals can help improve your mood and even reduce risk of depression and cognitive decline. Additionally, physical activity can help boost your immune system and provide long term health benefits.

With the new work-from-home norm, it can be easy to bypass how much time you are spending sedentary. Be aware of your sitting time and balance it with activity. Struggling to find ways to stay active? Start simple with activities like going for a walk outside, doing a few reps in exchange for extra Netflix time, or even setting an alarm to move during your workday.

Tip 3: Start slow and strong

If you, like many others during the pandemic shift, have taken some time off of your normal fitness routine, don't push yourself to dive in head first, as this may lead to burnout, injury, and soreness. Plan to start at 50 percent of the volume and intensity of prior workouts when you return to the gym. Inactivity eats away at muscle mass, so rather than focusing on cardio, head to the weights or resistance bands and work on rebuilding your strength.

Be aware of your sitting time and balance it with activity.

Tip 4: If your gym is open, prepare to sanitize

In a study published earlier this year, researchers found drug-resistant bacteria, the flu virus, and other pathogens on about 25 percent of the surfaces they tested in multiple athletic training facilities. Even with heightened gym cleaning procedures in place for many facilities, if you are returning to the gym, ensuring that you disinfect any surfaces before and after using them is key.

When spraying disinfectant, wait a few minutes to kill the germs before wiping down the equipment. Also, don't forget to wash your hands frequently. In an enclosed space where many people are breathing heavier than usual, this can allow for a possible increase in virus droplets, so make sure to wear a mask and practice social distancing. Staying in the know and preparing for new gym policies will make it easy to return to these types of facilities as protocols and mutual respect can be agreed upon.

Tip 5: Have a good routine that extends outside of just your fitness

From work to working out, many routines have faltered during the COVID pandemic. If getting back into the routine seems daunting, investing in a new exercise machine, trainer, or small gadget can help to motivate you. Whether it's a larger investment such as a Peloton, a smaller device such as a Fitbit, or simply a great trainer, something new and fresh is always a great stimulus and motivator.

Make sure that when you do wake up well-rested, you are getting out of your pajamas and starting your day with a morning routine.

Just because you are working from home with a computer available 24/7 doesn't mean you have to sacrifice your entire day to work. Setting work hours, just as you would in the office, can help you to stay focused and productive.

A good night's sleep is also integral to obtaining and maintaining a healthy and effective routine. Adults need seven or more hours of sleep per night for their best health and wellbeing, so prioritizing your sleep schedule can drastically improve your day and is an important factor to staying healthy. Make sure that when you do wake up well-rested, you are getting out of your pajamas and starting your day with a morning routine. This can help the rest of your day feel normal while the uncertainty of working from home continues.

Tip 6: Focus on food and nutrition

In addition to having a well-rounded daily routine, eating at scheduled times throughout the day can help decrease poor food choices and unhealthy cravings. Understanding the nutrients that your body needs to stay healthy can help you stay more alert, but they do vary from person to person. If you are unsure of your suggested nutritional intake, check out a nutrition calculator.

If you are someone that prefers smaller meals and more snacks throughout the day, make sure you have plenty of healthy options, like fruits, vegetables and lean proteins available (an apple a day keeps the hospital away). While you may spend most of your time from home, meal prepping and planning can make your day flow easier without having to take a break to make an entire meal in the middle of your work day. Most importantly, stay hydrated by drinking plenty of water.

Tip 7: Don't forget about your mental health

While focusing on daily habits and routines to improve your physical health is important, it is also a great time to turn inward and check in with yourself. Perhaps your anxiety has increased and it's impacting your work or day-to-day life. Determining the cause and taking proactive steps toward mitigating these occurrences are important.

For example, with the increase in handwashing, this can also be a great time to practice mini meditation sessions by focusing on taking deep breaths. This can reduce anxiety and even lower your blood pressure. Keeping a journal and writing out your daily thoughts or worries can also help manage stress during unpredictable times, too.

While the future of COVI9-19 and our lives may be unpredictable, you can manage your personal uncertainties by focusing on improving the lifestyle factors you can control—from staying active to having a routine and focusing on your mental health—to make sure that you emerge from this pandemic as your same old self or maybe even better.