It seems that the years slip past so quickly, and yet a new year is upon us once again. Each year we begin with a wish for good health, and we strive towards bigger and better things for ourselves. If you want to take a look at your total wellness and health, now is a good time to do it.
What is wellness? What is “good health”? Are we healthy if we are skinny? Are we fit if we can keep up with the kids? What defines the cycle of wellness?
Wellness is a state of being that enables you to reach your fullest potential. It includes your intellectual, social, emotional, physical and spiritual health. It is important to find a balance between each of these factors so you may achieve your fullest potential, and thus find your optimal state of wellness.
The cycle of wellness involves three major factors. Activity/Exercise, Wellness and Fitness. Wellness, as described above, is the key to this important cycle, but it cannot be achieved with out the other two factors as well.
Fitness is the ability of the systems of your body to work together efficiently. To be efficient means being able to do activities with the least amount of effort.
Activity/Exercise is movement of the body involving the muscles. Physical activity and exercise are crucial to your health and wellness.
What can be done to increase your physical health?
· Exercise – At least 30 minutes EVERY DAY to maintain your current level of fitness. Increase your level of time and intensity to 45-60 minutes over a month to improve your fitness.
· Diet – You will not improve your overall health by simply exercising. Exercise does not fuel your body. You cannot live off exercise. You must provide healthy food choices in order to improve your health. This cannot be stressed enough. It is vital to eat small portions of healthy, unprocessed selections of protein, carbohydrates and unsaturated fats on a daily basis.
Should you make changes to get healthier?
If you even think you need to make changes in your diet or exercise, you are most likely right. It’s statistically proven that our society is seeing a higher rate of obesity related illness and problems than any other time in our history. If you are worried, you should make steps toward change. If you have children who need your help, you really need to take this message seriously.
The good news is that you have a lot of options for help and you truly can make changes that will help you right away.
If you are already on the road to good health, or are known as a “health nut” keep up the good work. You should be proud of your wellness, strength and confidence you’ve built. You may be inspiring others without even knowing it and chances are there is someone who could use your help.
Start small. If you are feeling overwhelmed by the need to make changes in your lifestyle, just relax. Panic will not help you. Take a deep breath and get started.
Goals. The first thing you need to do is make a list (yes, write it down!) of your goals and post them where you can see it. I tell my clients to use realistic things, such as fitting into a favorite pair of jeans, or being able to run and breathe at the same time. Making a goal to loose 30 pounds in 30 days is unrealistic, and will only lead to set backs and disappointment.
Commitment. This is the single most important factor to your good health. If you are committed, you cannot fail. You simply must find the way to the goal you have made and not quit until it has been reached. Commitment is the most compelling part of fitness that I have seen. I can tell with my clients which ones are committed, and they often see results very quickly due to their marked desire to succeed.
Change one thing at a time. If you are still drinking soda or soft drinks, by all means, start there. Get rid of the cola. I don’t care if it says “zero” on it or “diet”, or whatever. It’s unhealthy in any form and I strongly encourage you to quit. If you cannot quit, at least cut down and strive to quit all together by the end of a month. You can replace your soda with water, and sparkling water. You will feel a drastic improvement once you are off the soda. Give it a try. Soda is the next cigarette.
My overall theory for healthy eating is “The closer you are to nature, the closer you are to health.” This is a great summary to remind you to eat fresh fruits and vegetables, whole grains including whole wheat breads, whole wheat pasta, and brown rice, as well as unprocessed, lean fish and meats. You also need a small amount of unsaturated fats each day. This can be found in fresh foods such as avocados and almonds to name a few.
Try eating a protein for breakfast every day, within one hour of waking up. If you have been eating bagels or cereal for breakfast, try switching to eggs or a low fat soy sausage on a slice of whole wheat toast. You may enjoy an egg in a whole wheat tortilla wrap, if you have to eat on the go. These can be made in advance and warmed in the morning. You can add vegetables to this as well.
Moderation is vital. If you enjoy your aunt’s apple pie, don’t deny yourself if is only every so often. Take a small helping, and enjoy it. Just make sure you aren’t eating apple pie every day. If chocolate is your vice (like it is mine!) treat yourself to a high quality piece of chocolate every so often. Don’t eat overly processed junk or candy. Leave it at the store and you won’t have to be tempted by it at home.
Avoid stress. If you have a stressful job, or cannot avoid stress all together, you should plan into your day an activity to relax you. You can walk on the beach, or play with the kids, just be sure to unwind and not let stress build up. If you are exercising daily, this in itself will be an excellent stress reliever.
As a general rule, you should strive for healthy food choices, adequate amounts of exercise while avoiding stress. If you can reach these goals, you will be on your way to your optimal wellness. Keep this up and enjoy the health benefits of the cycle of wellness.
You can do it!
Josh Romaine is a husband and father of three. He is a nationally certified personal fitness trainer as well as a public school teacher. He and his wife Rebecca own and operate the outdoor fitness program known as St. Augustine Adventure Boot Camp for Women. Contact Josh at: 904-687-9488 or www.StAugustineBootCamp.com
Wednesday, February 6, 2008
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