The Power of the Pause

By Julie Isphording

In a world that runs on speed—fast answers, fast food, fast growth, fast workouts—pausing can feel like a flaw. But if you really think about it, the pause isn’t a weakness, it’s a strength. Whether you’re in the middle of a conversation, a crisis, or a comeback—that tiny space between action and reaction? That’s where everything can change.

When things get chaotic—maybe every day! —our instinct is to move faster by saying something or doing something or deciding something. But the pause says:
Hold on. Let’s think for a moment. Let’s not confuse movement with positive progress.

Just one breath. One beat. That’s sometimes all it takes to go from automatic to intentional. And more importantly, pausing will create some clarity.

Pausing also creates connection. In conversation, we think we need the perfect words. But sometimes, what people really need… is space. Space to be heard. Space to feel seen. Space to speak without being interrupted or fixed.

A pause simply tells someone: I’m not just hearing you—I’m here with you. I’m not here to fix you, I’m here to focus on you.

And then there’s this too: Every great performer from athletes to musicians to speakers know the power of the pause. It’s the setup. In sports, a pause isn’t hesitation, it’s precision. In music, it’s not an absence, it’s rhythm. And on stage, it’s not awkward—it’s presence.

Yes, pausing is uncomfortable because we’re trained to fill the space with noise and words and action and distraction. Silence feels risky. Like if we stop… we’ll fall behind. Like if we don’t say something right now, we’ll lose our chance.

But I’d argue the opposite. Pausing isn’t falling behind. It’s catching up—with yourself. It’s choosing presence over panic and wisdom over urgency.

The pause is small, but its impact is big. So, the next time things feel loud or fast or out of control…don’t just react. Pause. Then move with power, grace, and courage.

Should you take vitamins and other supplements?

Pros of Taking Supplements

• Fills Nutrient Gaps

Even a healthy diet can fall short — especially with modern soil depletion, processed foods, or restricted eating styles (vegan, keto, etc.).

Supplements like vitamin D, magnesium, B12, or omega-3s can help restore balance.

• Supports Specific Health Goals

Want more energy? Better sleep? Faster recovery? Sharper focus?
Targeted supplements like creatine, ashwagandha, or adaptogens can help nudge those systems in the right direction.

• Helps With Deficiency or Risk Factors

If a blood test shows you’re low in iron, vitamin D, or B12, supplements can correct it much faster than diet alone. They’re also helpful during pregnancy, aging, menopause, or intense training cycles.

• Convenient

Easy to take, travel with, and keep consistent — especially when food quality or access is limited.

• Supports Gut, Brain, or Immune Function

Supplements like probiotics, omega-3s, and zinc can support systems that are hard to target with food alone.

Cons of Taking Supplements

• Not a Replacement for a Healthy Diet

You can’t “out-supplement” a poor lifestyle. Pills can’t fix a lack of sleep, exercise, or healthy food.

• Risk of Overdoing It

Too much vitamin A, D, iron, or even zinc can be toxic. Fat-soluble vitamins (A, D, E, K) build up in the body — so you don’t want to megadose.

• Low-Quality or Poorly Absorbed Products

Not all supplements are created equal — some are full of fillers, use ineffective forms, or don’t actually contain what the label says. Always look for third-party tested products (NSF, USP, Informed Choice).

• Can Interact with Medications

Supplements like vitamin K, St. John’s Wort, or high-dose fish oil can interfere with blood thinners, antidepressants, or other meds. Always check with your doctor or pharmacist if you’re on prescriptions.

• Expensive If You’re Guessing

Without blood work or clear symptoms, you might be taking things you don’t need.

Start with foundational nutrients, then test + personalize.

What are some common fitness myths (and the truth behind them)?

• “No pain, no gain.”

Myth: If you’re not sore or suffering, you’re not working hard enough.
Truth: Some discomfort is normal, but sharp pain is a red flag. Progress comes from consistency, not punishment.

• “You can spot-reduce fat.”

Myth: Crunches will burn belly fat.
Truth: You can’t pick where your body loses fat. Fat loss happens systemically through a combo of strength, cardio, and nutrition.

• “Lifting weights makes you bulky.”

Myth: Especially common among women.
Truth: Building visible muscle mass takes years of heavy training and dialed-in eating. Strength training actually helps keep you lean and boosts metabolism.

• “If you’re not sweating, you’re not working.”

Myth: Sweat equals effort.
Truth: Sweat is just your body’s way of cooling down. You can burn calories and build strength without dripping.

• “Cardio is the best way to lose weight.”

Myth: Run more, weigh less.
Truth: Cardio helps, but strength training is better for long-term fat loss and metabolic health. Combine both for the best results.

• “You need to work out every day.”

Myth: No rest = more results.
Truth: Recovery is where the magic happens. Rest days are essential for rebuilding muscle and preventing burnout.

• “Doing ab workouts will give you a six-pack.”

Myth: Crunches mean great abs.
Truth: Everyone has stomach muscles; they’re just hiding under body fat. Nutrition + overall training = good abs and stronger muscles.

• “More is better.”

Myth: Longer workouts mean faster results.
Truth: Smarter workouts beat longer ones. Overtraining leads to injury, fatigue, and plateaus. Quality is more important than quantity.

• “You need supplements to see results.”

Myth: Gains come in a bottle.
Truth: Real food, sleep, and training matter more than powders or pills. Supplements can support your goals—not create them.

• “You’re too old to get fit.”

Myth: Fitness is for the young.
Truth: Strength, mobility, and endurance can improve at any age. In fact, working out becomes more important as we age.

Olympic runner Julie Isphording is a writer, radio personality, Pilates studio owner, and speaker. Her talks on living a happy life include unforgettable props, lots of laughter, and a few tears. Write to her anytime at julie.isphording@gmail.com.