The Physical dimension of wellness involves encouraging regular activities that produce endurance, flexibility and strength. Read each statement carefully and respond honestly by using the following scoring:
- Almost Always=2 points
- Sometimes/Occasionally=1 point
- Very Seldom=0 Points
___1. I exercise aerobically 30min at least 3 times a week
___2. I eat fruits, vegetables, and whole grains every day.
___3. I avoid tobacco products.
___4. I wear a seat belt while riding in and driving a car.
___5. I deliberately minimize my intake of cholesterol, dietary fats, and oils.
___6. I avoid drinking alcoholic beverages or consume no more than one drink per week.
___7. I get an adequate amount of sleep.
___8. I have adequate coping mechanism for dealing with stress.
___9. I maintain a regular schedule of immunization, physical, dental checkups and self exams.
___10. I maintain a reasonable weight, avoiding extremes of overweight and underweight.
___ Total for physical wellness dimension.
15 to 20 Excellent
9 to 14 Room for Improvement
0 to 8 Needs a lot of work
Diet, exercise, mental health, and supplemtation are four Keys to great health. So what does this mean to you? You need to eat healthy, be more active, strive for mental balance, and take supplements. I want to briefly touch on each key.
When it comes to diet, we need to eat healthy. Anything that comes through your car window should not be considered food. All refined and processed foods should be eliminated from our homes and diets. You should eat whole foods such as fruits, veggies, nuts, seeds, legumes, lean meats, poultry and fish.
Can exercise make us healthy? Simple answer…. Yes! Exercise has many befits. Exercise is a very important part of a person’s daily life. Exercise keeps our bodies working in peak condition even when our minds are not. Daily exercise is essential for optimal cardiovascular health and a long life. It has shown to reduce the risk for diseases such as diabetes, high blood pressure osteoporosis and heart disease are a few of them.
Striving for mental balance cannot always be so easy. A few tips that can help you to strive for mental balance are learning to relax. Allow yourself to let go of inner tensions by giving yourself a “mini vacation.” Be kind to yourself, people are frequently too hard on themselves when things don’t go right. Find a friend; friendships are very important to mental fitness. Working on developing and maintaining friendships is one of the best ways to continue growing as a person. Learn to say “NO”; all too often people feel the need to respond immediately when a friend or family member make a request. Do it now; procrastination can lead to negative feelings about yourself. Adapt to rather than resist change; change is inevitable and is a necessary part of life. These are just a few of tips that can help you strive for mental health.
There are many supplements out there. Not many which I would recommend, but there a few that most people should take. Taking a good multivitamin can help you to get the vitamins and minerals that you could miss out in your diet. Omega-3s are a good way for you to get the healthy fats that you would miss in your diet. The last supplement that most people should take is probiotics.
In Good Health,
Do you know your trainer? Fitness professionals get a bad rap at times, and most of the time they’ve earned it. There are many trainers out there that are more interested in their self gratification rather than taking care what is most important, the client. I have sat back and watched trainers with their clients.
There are 2 types of trainers. One who stands there looking pissed off and not wanting to be there. They have their arms crossed and are not even having a conversation with their client, and even more important there not even correcting the form of their client.
There is a 2ndtype of trainer. One that looks the part, they are engaged with their clients. Making sure each step of the way their client is using proper form, standing a sports stance ready to help the client. The trainer is focus on their client and having a conversation.
I sometimes ask why some trainers got into this profession. You should ask yourself the same thing if your trainer is like the 1stone. If they are more like the 2ndone they are well worth the money you invested in your health and fitness.
In Good Health,
A complex illness affecting multiple systems of the body, in particular, the nervous and immune system. CFS or Chronic fatigue syndrome has many symptoms including extreme exhaustion, aching muscles, joint pain, headache, dysfunctional sleep, and flu-like feelings. Recovery can take years if at not at all, most people suffer relapses throughout their lives. There is no known cause CFS.
Often a problem for most chronic fatigue syndromes suffers, exercise can worsen their symptoms. Whether people with the syndrome should attempt regular exercise or not is divided upon the medical field opinion. But some good evidence that a program of graded modest aerobic exercise may improve function in many with the syndrome. Physicians do in general advise suffers to carefully pace themselves and encourage them to avoid unusual physical or emotional stress.
A person with CFS needs a gentle approach to physical activity and should only make tiny increases in frequency, duration and intensity of their exercise program. Some doctors recommend graded exercise therapy (GET) as part of a treatment regimen. Research shows that GET can help you alleviate symptoms and regain functionality, while exercise can be an important part of your treatment, it’s not a cure, and it takes time for it to work.
In Good Health,