Mr. Ping: The secret ingredient is… nothing!
Mr. Ping: You heard me. Nothing! There is no secret ingredient.
Po: Wait, wait… it’s just plain old noodle soup? You don’t add some kind of special sauce or something?
Mr. Ping: Don’t have to. To make something special you just have to believe it’s special.
[Po looks at the scroll again, and sees his reflection in it]
Po: There is no secret ingredient…
These are things I’ve talked about a lot before, but as the semester winds down, these words and phrases keep creeping in. I know there are a lot of other students getting ready to graduate – all different ages that are feeling this way. I know there are people out there looking to change jobs that also feel this way.
New is scary, but new is necessary.
I started looking for jobs in February and started applying at the beginning of March, but this past week as I’ve been looking through descriptions, reading through organizational missions and sending applications and emails into cyberspace, I find myself questioning myself all over again.
While I have no issues blogging or talking on Facebook live, it’s a different ballgame writing cover letters and interviewing.
I fear that I’m not doing enough.
I fear that what I am capable of isn’t enough.
I fear that I’m in a gray area with my professional experience as a manager, a fundraiser, a strategic planner and my education. I am qualified for many jobs I’m looking at, but that doesn’t make cross-referencing my experience with descriptions less nerve-racking.
Can other job seekers raise their hands?
It’s when these phrases get into my head that I get worked up and frustrated. It’s here when I have to force myself to step back and think of everything that has happened the past decade – fieldwork, jobs, volunteering and conference presentations… relationships, scholarships created, programs designed and implemented and then evaluated. There’s a lot and I forget it all the time.
Undergrad seems so far away, my master’s seems like yesterday and I’m excited to be here, but I’m in awe of how I arrived here and how fast.
There’s no magic pill or special directions to follow.We create opportunities each day. We do what we can with what we have.
We are the magic. We just need to believe it. If we believe then others will too.
So for the next few weeks, along side my physical health goals, I’m planning time to sit down and journal at the end of the week to reflect on everything that I’ve accomplished and how I feel about progress.
I ask my clients to reflect about the good and the bad and everything in between, but I need to take my own advice and get it down on paper. I don’t know if I’ll ever get over the feeling of incapability, but I’m working on it.
Acknowledging it and talking it out helps even if it’s just with myself. I have a few pages left in my journal before I need to find a new one so I might as well fill those pages before starting a new part of my life.
Then the hunt for a fresh journal will start.
So for today, I’m doing what I can with what I have with the time given. Things will fall into place when the timing is right.
In 2016, I asked my friend Alicia to write about what it was like to be a college kid trying to be fit, and trying to figure out what health meant for her. She wrote three posts.
Her first post in her own series talked about her past and how she got to where she was. She discussed her own eating disorder, but that she didn’t even recognize the behavior as a problem. She mentions that even though she had been diagnosed, recovery had been brushed off by professionals and it was left up to her and her parents to determine the next steps without guidance.
Her second post talked about preparing for her junior year. Getting ready for the semester and how she was planning for it. She made some suggestions for others based on what worked for her.
In her third post, Alicia talked about mental health and school work and the transition of her boyfriend moving out of the state to head to graduate school while she was still in her undergraduate career. She talked about how even though she planned for the semester, she still found herself making new plans.
She says she’s not a great writer, but when we talk all I can think of is how her perspective is important, even when the conversation is all over the place. During a recent conversation I asked her to think about writing again. She’s a senior now and almost done with school. In the past year, the meaning of health has changed for her. Her thoughts about her career after school have changed. The way she talks about herself has changed.
Below is her fourth post.
I’m a busy person.
I am one of those people who cannot sit still, I have to keep myself busy, whether it is homework, lifting, cooking or working. I grew up in a family of workers. My mom works two jobs and my dad owns a business and works three part-time jobs. I currently work three jobs and am a full-time undergraduate student. As you can see, I often barely have time to breathe. My mindset typically as a student is to do homework, go to work, get a workout in and strive to do the best that I can do.
When it comes time for a break from school, it is hard for me to deal with it. I do pick up more hours at my jobs, but I often come home and feel like I’m not being productive because I don’t have school work to do.
With having a month off of school for winter break, I found myself actually bored (I was shocked myself). Realizing that I had so much time to do whatever I wanted was honestly very hard for me to grasp. I am a planner. I like to plan my days because it helps me not to feel rushed throughout the day especially if it is busy. When I looked at my days and saw that I only had to work a 5 hour shift and nothing else, it was shocking. I never have time to myself, I don’t give myself even 10 minutes sometimes to sit down and reflect on the day, even though that is something that I like to do.
Shifting my mindset to not being busy is often very hard for me. I don’t go out much, I am very introverted, and that is one of the reasons that I work and stay busy with school work. While I was on my winter break I would stay home typically with my dog #DogMomLife. I was able to give myself time to go to the gym because I had more than an hour. I didn’t have to worry about having to rush through a workout.
I had a week to myself where I worked a very little amount of hours and got to spend time with my boyfriend who was in from Connecticut. For once, we got to enjoy time together and again, not feel rushed. There were days we got to spend the whole day together, not everyday because my work schedule, but it was still more than we’re used to.
Classes have just started and the realization that this is my last semester of my undergraduate career has finally set in and I’m having to shift my mindset again.
My mindset goes back to school comes first. I have to get back to being busy, to planning my days out in my planner, and trying not to be overwhelmed. However, this semester – by planning my days out, I’ll make sure that I have at least a half hour to myself where I can go to the gym or just meditate.
Having a different mindset is not a bad thing, it doesn’t mean you’re doing something wrong. Changing mindset to fit your current life can spark your motivation, push you forward and help you reassess the direction you want to take.
I know I’m not alone in feeling that some days I’m just keeping my head above water. I’ve said it before, and I’m gonna say it now too, every day is what you make of it. If you have an outlook that it’s going to be a good day the chances are a lot higher that that’s going to be true. The same goes for negative thoughts going into a new day as well. I make lists to keep me organized and to give me some sense of control. I’m the kind of person that needs to see things being checked off as they happen. I’m not unique in this way, they call those people Type A.
I keep a handwritten calendar and a digital calendar just so I always have a place to write things down at all times. My handwritten calendar is at home and sits on my desk or in bed with me while I do homework or client check-ins. I keep a notebook on me at all times so I can jot down ideas as they come and go, mostly for stress relief, but sometimes just to write something that I’m thinking about. I blog because writing helps get everything out of my head and onto a screen so that I can reread it and make sure that I’m able to make some sense of it.
But through my lists, calendars and words sometimes it’s seems like I’m just going through the motions. Sometimes I feel like there’s a current pushing against me and pulling me down. And sometimes it’s in my head. I tell my clients it’s about stepping back and saying “no one is making you do all of these things. These are things that you want for yourself, for the long term, to better your opportunities.” And sometimes I remind them that it’s it’s OK to sink to the bottom and look around before bobbing right back up to the top.
Today I’m reminding myself of this. I just need to make sure that I get a big gulp of air just in case I sink down again.
Two weeks ago I was given my work schedule and I was booked for full-time hours. I wasn’t hired to be full-time, that’s not part of the plan. I’m going to school full-time and I’m coaching at what I consider to be a full-time caseload. Working a retail job full-time was never part of the plan. I pointed this out to my manager and he told me that he felt bad because he knew I wasn’t making a lot. I told him I never approached him about getting more hours so he should’ve never assumed that this would’ve been OK – he needs to ask me before adding this many hours to my plate. I told him that I would try to handle it because I didn’t want to put him in a position since the schedule was already made, but the sinking feeling has been happening on and off. For those who don’t work retail – part-time is about 20 to 30 hours, but I was supposed to be scheduled for about 25-27; full-time is 30 to 40. The past two weeks I’ve been booked for 36ish hours, not including breaks.
I’ve got a lot going on, I like it that way, but after being on leave for so long it’s an adjustment being this busy again. I’ve been steadily chipping away at my lists and making sure I can check things off, but as each day passes and to-dos are completed, more are added to the list. Because I recognize that I was going to become overwhelmed, I decided to not take on 12 clients this month. I had a few clients tell me that they wanted to take charge and go on their own, something that I definitely encourage. It’s an opportunity for them to take with they’ve learned and apply it on their own terms, but there’s also allowed me to downsize slightly. For me this meant instead of 12 I took on eight individuals. That’s a manageable number, some of them are reoccurring and some of them are new, which means they’re on different check-in schedules.
Today started as an amazing day and I’m going to try to finish it that way, but right now as I’m writing this I’m frustrated. I’m stalled in one of my papers, and struggling to get the words out. The other paper I have no issue with and the outline itself is about the length of the paper supposed to be. But – I have a few chapters of reading I need to get done too and discussions. Just because there’s a paper to write doesn’t mean that the rest of the work is paused.
I was supposed to have therapy today, but since we went to an every other week schedule, he took me out completely. I need to send him an email to reschedule, but I also need to look at my calendar and see when I have time. Sadly I fear that I won’t have time for at least two weeks because of class and my outside-of-the-house job. I had some things I wanted to talk to him about – classes and work, personal things like prep and JP. I talk to JP and I talk to friends, but being in therapy is different.
I just wanted the break from everything. I love the gym because it gives me a place to release energy, but that doesn’t mean I have the chance to get thoughts out of my head – that’s what therapy and writing are for.
Right now, I don’t want to go to work because when I finish posting this I’m going to be highlighting through journal articles for my paper, which has had to evolve into something more broad due to lack of accessible research. I can think of all the other things I need and want to get done. I’m working on dividing my list: things that NEED to get done and things I WANT to get done. Ultimately, I WANT to get the dishes cleaned and out of the sink, but that can wait until tomorrow. I’m sure some of you could argue that I didn’t NEED to go to the gym, but ultimately – I did, that’s part of the plan. I did cut off two exercises for timing and went as hard as I could with what was on the agenda.
So the plan for the rest of the day is to at least pretend to breathe, make a cup of tea, knock out at least another paragraph of my paper, set a timer to work on client work and head off to work for the night. I’m bringing a text book to work tonight to read at least a chapter and check that off the list.
I have two more shifts this week and I have Friday off from my out-of-the-house job, which will give me time for writing my papers and client work. If I can just make it through this week, I will be gold.
On a positive note, even with this frustration I don’t feel anywhere near as stressed as I did months ago. That’s still something.
This week my manager and I were talking about my weightloss journey. He’s bulking and I’m cutting again. There’s also another employee who’s cutting for figure. We work at a supplement store so I assumed it would be common practice for the employees to be this way.
I showed him a transformation photo. Actually, I showed him this one.
He looked at it and then looked away. Then he asked to look at it again. He said it didn’t look like me, and I agree. I think there’s features that you can see of my current face in my old face. But it’s not me anymore. I’ve talked a lot about the mental growth that you can’t see in the photos that we all share. I’ve talked about the struggles that you can’t see either.
For me, this whole journey was about re-gaining confidence and pushing myself to new limits. Not only telling myself I can accomplish great things, but then actually following through. It was about proving myself wrong because more importantly this is for me and no one else. Taking risks and learning a lot of new things along the way. I’ve told you this before. This isn’t anything new. This is what the journey is about.
But I guess something that we’ve never really talked about is happiness. We’ve talked about how goals evolve and how methods need to be flexible to support new and evolving goals, but what about happiness. What does happiness look like at different stages?
My manager kind of asked about this. He said you’re smiling in the photo, didn’t you know you were that big. Had this been someone online, I would’ve been pissed because that’s such an odd thing to say. But since there was some context to our conversation, I just explained – it was the Senior Ball during Senior Week in college and it was a lot of fun, I was still happy as a heavier person. As a fat person I was still happy. Size doesn’t dictate true happiness.
This I believe wholeheartedly.
Today I pull happiness from a latte or a homemade cookie from the farmer’s market. I pull happiness from a cup of tea waiting for me at the end of a long day. I find enjoyment from hearing that a client believes their week was successful even if there were a few bumps in the road – they are learning to not be so hard on themselves.
Before, I remember being excited for a nice day to be outside with friends on campus drinking a beer. Not wanting to miss a moment and being pissed when I was stuck in biology lab on a Tuesday night because night class sounded like a good idea at the time. I didn’t want to be left out. I found happiness in all experience – good and those to never be re-visited.
When people tell us that we’re fat or were fat or are getting fat, they’re not telling us something we don’t already know. I knew I was getting heavy, but I chose to not care. As my waist grew so did my defensive humor, and now as a more fit person my comebacks are fast and I’m considered witty. Go figure that was used to deflect before. When I started losing weight, I started for find happiness in places I never thought I would like the gym or trying a new recipe modification.
Clearly, I have always loved food and I am a self proclaimed foodie, but I had never been this creative in the kitchen before. Now, I’ve set boundaries. Not everything should be healthy, some things are best when the stick of butter stays or you sneak in extra peanut butter. Happiness is when JP will try some random creation and actually enjoys it.
I’m not saying you shouldn’t be sad sometimes. Go ahead and cry if that’s going to help. Scream if you need to, but try to not break your cell phone – nothing is worth a cracked screen.
We all experience sadness differently. Don’t think just because someone shows you highlights online that they are never sad. Some are just better at hiding it. I think frustration can fall into that as well. I still get sad or angry or frustrated when I don’t do something well that I know I’m capable of doing. Again, I don’t think size dictates how you feel about anything – you don’t lose your emotions when you lose weight. You may gain some perspective, but I don’t think you completely change your emotional thought process.
I look back on photos and try remembering what was happening when it was captured. Some smiles are genuine and others are cheesy, some have terrible angles because that’s how I thought I could make myself look thinner. No, Cristina, that’s not how that works at all. You just look like you have a broken neck – oh well, lesson learned. Also, duck face, not cute. Try again. I never thought about if I was unhappy. Of course I had times of sadness and times I didn’t like my size, but I don’t think I would’ve ever allowed that to consume everything I had. I had a lot of sadness and anger and frustration this fall and that was exhausting. Kitchen floor and all, but comparing my old life to this one including the fall – nothing can compare. I am the fittest I’ve ever been and something still triggered me.
I believe I’m the happiness I have been in a while and that’s exciting and scary because I love this feeling and I don’t want it to go away. I also know that means I’m going to have to work at keeping it. Finding happiness in the perfect cup of coffee and reminding myself that a 5-hour class on a Monday night is going to be worth it when I hold that degree. Look forward to each day at work because I truly love what I’m doing. It’s not just a job, it’s the hallway to greater opportunity.
I’m lucky that while some shitty things have happened, I have also had some opportunities line right up.
Today, look for happiness in places you don’t always seek it from. Maybe it’s five minutes of quiet until you realize the kids trashed the living room. Or maybe it’s not cooking the yolk all the way through – I hate when that happens. I hope you can wear a smile on your face because happiness looks great on everyone, at every size.
You Are Enough.
That’s what this series has been called. It started with feeling in between. Feeling that I was in between going through the motions and picking myself up off the ground.
Dragging myself out of bed and crying on the kitchen floor.
blacking out. flashing back. struggling to be present. be mindful.
In the past seven and half weeks I’ve watched a lot of Disney, colored a lot of mermaids, eaten a lot of cookies, drank or drunk…hmm… consumed a lot of almond milk lattes. Tried a few burgers, walked around a lot, lifted more than I ever thought I could and working towards enough.
It’s more than just saying you are enough. I mean of course you are. But enough of or for what? If we eliminate the external validation, which partially caused the start of this mess, then you only need to be enough for you. But where is your bar? How high did you set it? Why is there so much prove to just yourself? When did the bar get that high?
I’ve been working on leveling the playing field. Bringing my own bar just a tad bit lower and working on building up to reach it without standing on my tip-toes. Does this mean I’m not capable? Did I say that is the better question? No, I’m capable, but when you set yourself up for failure it doesn’t matter if your WonderWoman, you’re going to burn out.
The expectations I set for myself professionally and personally were higher than the ones that others placed upon me. I know I can do great things when challenged and the bar before was too low. I was able to jump over it and that wasn’t the game I wanted to play. But it was more than the bar not being where I believed it belonged. It was the external forces that kept pushing the bar up and down and not allowing me to keep it steady.
The build up that became the trigger. I know, we’ll get to that later, maybe no today, but later. I promise.
The past few weeks I have found structure again through implementing PH3 from Layne Norton that bodybuild.com offers. I’ve modified a few things such as eliminating blood flow restricted sets because I would rather take them out than do them wrong. Even with the elimination of some of these sets, I have added volume to my total and I can feel and see change occurring. Structure makes me feel secure and looking back to September I was losing that security. It’s not that I lost the drive or motivation, inside I still had it, but when mental illness is another factor it doesn’t necessarily matter how much drive and motivation you have. Sometimes your knocked on the shower floor struggling to wash your hair. I’m not ashamed to admit that. I’m not ashamed to say that there were days that getting out of bed was the first step and getting the shower was a win, but getting out of the shower was triumphant.
Incorporating this lifting program took the task out my hands and provided me with something to follow while I focused energy on other things. It’s something I found challenging, something I found interesting. I can’t wait to get back to designing my own programming, but for the past 7ish weeks utilizing this program allowed me to take a slight backseat while I took the reigns on my nutrition and mental well-being.
I’ve figure out the appropriate ratios of macro-nutrients to maintain and sustain myself. It took a lot of playing, but I’ve figure out where my body likes to be and what that means for living life as well as what that means for when I do jump back into the pool and prepare to compete again. Understanding your body’s chemistry is powerful. This is something I’ve been working on with some of my clients – how are you feeling during the day, how are you feeling after eating specific foods, are you hitting your macros or nutritional goals? Health is more than the scale and in some cases more than measurements. It’s a feeling. It’s being able to step back and say “I feel good overall”. Acknowledging that the decisions you make can have an impact on your whole body like joint pain or bloating or fatigue. As important as being a “healthy”body fat percentage is, these things I believe are just as important. If you can feel good, that’s half the battle.
As I’ve figured out my nutritional goals for this phase of my journey, I’ve been able to take more control of my feelings and look at myself most mornings and say “I like what I see, I like how I look just living life and lifting all the things.” No, I’m not in a bulking phase – I’m not 100% comfortable with that kind of eating and gaining right now. I’m in a slightly higher maintenance, but since I’ve minimized cardio, the total of calories in and calories out is pushing me into a very slight caloric surplus most days. Also, #cupcakes. I want to try all the cookies and cupcakes.
I’ve found purpose again. I’ve said this a bunch of times before. I never thought I would want to coach. I never thought I would be good at it. But, as more people have asked for help, I’ve reflected on what I’m capable of helping with. I know some people don’t understand health or life or goal coaching and that’s fine, but it helps people people realize their potential. This kind of coaching helps them create a plan or strategy for the week, breaking it down to be manageable – taking their whole life into consideration, not just the goals.
That’s what makes someone successful right? Checking off the tasks on the to list, no matter how small. No matter if the goal is to monitor body feelings or go to the gym three times this week where it fits, checking those tasks off makes you feel like you’re building onto something to reach something bigger.
I’ve been baking and writing and figuring out if I can truly eat enough cookies in the week while maintaining my measurements #thelimitdoesnotexist
More importantly, I think this series is coming to a close. I’ve been enough this whole time, I knew it in my heart – somewhere, but it was something I needed to determine for myself. Because my head and heart don’t always talk to each other. It was something I needed to measure in white chocolate cranberry cookies and almond milk lattes. I need to connect the lines and color in the mermaids to make the ocean look less intimidating. I needed to see if I could pick up the heavier bar and move it around without a lot of support to guide me.
I am enough every day. Even when I don’t believe it. Even when those around me don’t make me feel it.
So, please don’t stop dreaming. Please don’t stop reaching.Please don’t ever think you can’t. Please don’t ever think you aren’t worthy. You are all that and more. You are more than enough.
I’ve talked about Alicia before. She’s younger than me. She’s a junior in college and I’m 27. Without social media our paths would have never crossed. Without peanut butter we would’ve never started talking. Without talking we would’ve never seen past the social media posts and learned that we are more alike than we could’ve ever imagined. At the beginning of the summer, Alicia was struggling with mental health and I suggested she use resources on her college campus. I had used these resources as a student and at my last job, I knew students who had also used them. After many conversations and her sharing her experience, I bit the bullet myself and went back to therapy in July as well.
We push each other in positive ways and this semester Alicia has had to be an advocate for herself, especially when she was being pushed to the aside when seeking help for her anxiety. Her story isn’t very unique, but it’s a perspective that people brush aside.
Her story dabbles in her own blogging series I’ve let her write here and the It’s Your Turn Series. I think it fits both perfectly. So her post makes the IYT Series a perfect dozen, just cupcakes and doughnuts and sugar cookies.
Being a student and trying to juggling life is not easy, being a student is not easy in general. These past couple of weeks have honestly been the most difficult time I’ve ever had in my school career, between the mental breakdowns, anxiety attacks and all of the stress of the school work. Actually, I might be able to say that this has been the most difficult semester that I have had while in college. It’s at that point in the semester where there is only 2 weeks until Thanksgiving and every professor is trying to get all of the last tests, quizzes and assignments in before the week break. After Thanksgiving there is only one week left of the semester. Obviously there has been a lot of stuff going on in my life in general, my boyfriend moved out of state, I moved out of my parents house, officially decided on a major (even though I am still doubting it), applied for internships, and picked up another job – as you can see life has been crazy.
As I have said in previous posts in this series, I suffer from severe anxiety, trying to juggle life and school is not easy, but my anxiety skyrockets during school. The moment I get to school I feel anxious and as classes go on it begins to hit its peak. I can’t even count the amount of times that I came home and had a mental breakdown because of all of the homework and studying I had to for the following day. Even the slightest bit of work makes me anxious because I want everything done right and I want to do well. Tests make me anxious, I can honestly say that I have not gotten above an 80% on a test yet this semester. When I go into a test I blank, when I say I blank on everything I studied i mean sometimes I just sit there and stare at the test for a while before it actually comes to me. During tests I suffer from the physical symptoms of anxiety too, I mainly get the chest and muscle pains/ cramps, there are times I get muscle twitches or eye twitches too.
This is what I’ve been working on this semester to help me balance my mental health and school work as well as life in general because we know that gets in the way too.
- Being brave and seeking help, if you find yourself struggling with anxiety or depression or some type of mental illness don’t be afraid to get help. Most schools have a well-being center with free counseling, take advantage of it, it will help in the long run.
I started seeing a counselor on campus this year and while they are busy, they want to help. Recently, I followed my counselor to her own private practice off campus so I have access to more flexible hours. This is helpful for my situation since I not only go to school full-time, but I work part-time off campus at a retail job.
- Learning to take study breaks, if you find yourself studying for hours at a time take a break, you can’t just sit there and study all day, you do need to take a break, go for a run or go to the gym or even just sit outside for a few minutes. Anything will help you just need to give yourself a moment to relax.
This is something that I’ve truly had to come terms with. Sometimes, studying for extended periods of time makes me question or doubt my knowledge of the course. Taking a break to walk across campus or get a cup of coffee has allowed me to clear my head and come back with new perspective.
- Deciding to cut down on caffeine, trust me, I know I am a college student and most college student survive on coffee, but if you become anxious sometimes caffeine makes it worse. I am not saying to cut out caffeine completely just cut back
I still get my latte every now and then, but I’ve noticed that for me at least, cutting back has given me a clear head and taken away some of the jitters. It’s not a perfect science, but I’ve been drinking more tea (decaf) and water to fill in the void that was once a higher coffee consumption.
Finding balance between mental health and school work is not always easy. Not all people understand it either. It’s important to find balance because without it you, might not succeed in school. If you are a college student, tuition is expensive and you don’t want to waste that money or time to not be successful. GPA does not always matter, sometimes you need a break from school work, especially if you’ve been studying for days. I actually have a professor who allows you to take “mental days off” if needed. Mentally you need a break, taking on too much at once may not actually be effective in the long run and may hurt you. Talk to your faculty about this, they understand more than you know. Don’t be ashamed to get help, you have to understand that it will get better, but remember that you have to do something to make it better. Going to therapy is one of the greatest things I have done, trust me at first I was a little on the edge about going, but it ended up working out very well and I really enjoy going. Don’t be afraid to reach out for help and know that you are not the only one who is going through this, there are plenty of other people who are going through the same thing.
This is my friend Ahmad. He pretty much started this series. What I mean is it was his words that set something off in me that made me think about the larger problem at hand. Yes, I am working through my own anxiety, my own PTSD, and I have no issue talking about it. But, there’s a but. But what about those who don’t share their stories. They don’t have an outlet to do so. They don’t think someone will listen or understand or care. What about the others out there who are also suffering silently. Maybe they need a place for their voice. He doesn’t realize that he sparked that in me, but he did. I wanted his story too though. So Ahmad Abojaradeh is the Co-Founder of Muslim Community Link, an Engineer, a world traveler, a Peer Support Specialist, a Novelist and the founder and editor of Life in My Days. He speaks and writes about Mental Health, Wellness, Support, and Social Justice. He hopes to spread awareness of living a life of wellness through his writing, workshops and speaker events. Follow Ahmad on instagram and Facebook .