Taking Care of Yourself, the Healthcare Provider

By Ryan Squire
Kara Mohr, PhD, FACSMKara Mohr, PhD, FACSM
Chris Mohr, PhD, RD, CSSDChris Mohr, PhD, RD, CSSD

Chris Mohr, PhD, RD, CSSD
Kara Mohr, PhD, FACSM

Kara and Chris started off by comparing the importance of taking care of yourself as a healthcare provider to putting your oxygen mask on first before helping someone.

"Someday Isle" is the idea that we put off doing things that are better for us until someday, and in the meantime we are comfortable with the idea that someday we will do those things.

30.1% of people in Kentucky do zero exercise each week and the Mohr's have heard and seen all of the reasons, they shared one of their favorites:


The Mohr's challenged attendees to consider that exercise and strength training makes us happier and more able to care for our patients, friends and family.

In a typical day might look like:
8 hours of sleep
8 hours of work
1 hour commuting
4 hours kids, meals, activities after work
Which leaves three hours at some point in the day to find time for exercise, and yet, Chris says, stop looking for time to exercise and start scheduling time.

30 minutes a day 5 days a week is the goal amount of exercise to achieve, with strength or resistance training at least two of those days. Research shows that 10 minutes at a time adds up, so small bouts of 10 minutes of exercise when you wake up, on your lunch break, and in the evening adds up to the recommended 30 minutes per day.

No matter how slow you go, you are still lapping everybody on the couch. -Kara Mohr, PhD

The Mohr's believe not all calories are created equal, so counting calories is not a practical behavior to lose weight or be healthier. The average American ingests 40 teaspoons of "added sugar" each day, while the American Heart Association has recommended that a person limit added sugar to eight (8) teaspoons per day. Sugary drinks account for 45% of all of this added sugar each day. Chris Mohr urged that we should look for ways to replace high calorie foods with foods that may have a similar calorie count but have more nutritional value. For instance, substitute olive oil for butter, or greek yogurt for traditional yogurt.

Chris challenged the audience to understand that the largest barrier to making these lifestyle changes is to get your mind there and believe you can make these changes in yourself. Kara believes a person needs to go from "I can" and "I will" to "I am" making certain changes. She went on to stress how important breaking routine is to get started with new behaviors.