Spotlight on Wellness

 from Liz Keck, LICSW, MSW, ACM: The Lighthouse of Southern MN

Spotlight on Wellness: Men’s Program Explores Fitness & Nutrition at CrossFit Holdfast.

This past week, participants in the Lighthouse of Southern Minnesota’s Men’s Program took an inspiring field trip to CrossFit Holdfast in Owatonna, where they spent some time learning how movement, strength training, and intentional nutrition can transform both physical and mental well‑being. The visit combined hands‑on demonstrations with easy‑to-understand education, leaving many participants feeling motivated and empowered.

Learning the Power of Movement

CrossFit coaches introduced the group to functional fitness movements and discussed how exercise can be scaled for every age, body type, and ability level. The message was clear: you don’t have to be an athlete to benefit from moving your body.

National data support this message. Research shows:

• Regular physical activity can reduce symptoms of depression by up to 30%. hometraininghero.com

• Just 15 minutes of physical activity per day is associated with a 10–20% lower risk of developing depression. hometraininghero.com

• Exercise can reduce anxiety symptoms by 20–30%, performing as effectively as some medications for certain individuals. hometraininghero.com

• Globally, 31% of adults do not meet recommended physical activity levels, underscoring how important accessible programs like ours can be. who.int

Participants also heard how exercise enhances sleep, boosts energy, improves cognitive functioning, and increases overall well-being—benefits that are especially important for people navigating stress, trauma, or life transitions.

Nutrition: Fuel for Body and Mind

After learning about movement, the men explored the role nutrition plays in mental and emotional balance. Coaches discussed how food choices influence energy, mood, inflammation, and long-term brain health.

Current research shows:

• Dietary changes focused on fruits, vegetables, and minimally processed foods are strongly linked to improvements in depression and mood. apa.org

• More than half of the calories Americans consume come from ultra‑processed foods, which are associated with poorer mental health outcomes. apa.org

• Whole‑food dietary patterns—such as Mediterranean‑style eating—show significant improvements in stress, mood, and mental well‑being in controlled studies. cambridge.org

Those findings resonated deeply as participants reflected on small, realistic changes they can make in daily life—like adding one serving of vegetables, drinking more water, or reducing ultra‑processed snacks.

Building Confidence, Wellness, and Community

Beyond the educational components, the atmosphere at CrossFit Owatonna was lively, supportive, and full of teamwork. Many participants noted that exercising together made the experience easier and more enjoyable. National surveys show that 84% of adults who participate in sports say it benefits their mental health, reinforcing the value of social movement and shared activity. psychiatry.org

The Lighthouse of Southern MN is grateful to CrossFit Owatonna for providing a welcoming environment and for sharing tools that support lifelong wellness. Programs like this help participants build confidence, reduce stress, and strengthen the social connections so essential to recovery and growth.