Did you ever try to drive to an unfamiliar destination without first looking at a map on your phone to find out how to get there? More than likely your answer is no. Why then do we approach our health and wellness goals without having a destination and a plan in mind?
The key to accomplishing anything is having a game plan to know how you are going to get to your destination.
With health and wellness, there are six (6) key puzzle pieces to focus on and plan for if you want to achieve optimal results. Let’s take a look at each piece to help you put your 2023 game plan puzzle together!
Mindset is the foundation of health and wellness. It has full control over all other facets of health. How we use our minds and what we think about can affect us. Where your mind goes, energy flows. Fill your mind with thoughts of positivity.
One of the best ways to do this is by starting off your day right. Complete a task first thing in the morning. Maybe that’s making the bed, reading a book, or checking emails, but by completing a task, your mind will generate a feeling of accomplishment which can springboard your day in a positive direction.
Your body has to put in 16-20 hours per day of work on average. This work includes your daily tasks, your job requirements, engaging in activities, and personal or family time too. Proper nutrition is the key to successfully completing your day!
Balance is important when it comes to nutrition. Tracking your Macros (Fat, Protein, and Carbohydrates) is a great way to understand your calorie disbursement throughout the day. There are some great mobile applications that you can download for free to track this.
We suggest eating four (4) to six (6) smaller meals throughout the day to keep steady calorie intake instead of two (2) to three (3) larger meals.
A great way to add more value to your meal or provide you with something to consume on the go are nutritional supplements. Multivitamins are a great way to get the daily vitamins and minerals you need. Greens can provide you with probiotics to help with digestion and protein powder is a convenient way to hit your daily protein goals.
Properly nourishing your body will provide you the energy you need to stay focused throughout the day! Always consult your physician or nutritionist to ensure the nutrition plan you implement is safe and effective.
If eating fuels the body, fitness is where we train the body so it can be prepared to perform the tasks we want. Low level resistance training is something our bodies were made to do and provides you with the most amount of benefits. It can help you with your posture, increase bone density, improve muscle strength, and also lower the risk of several chronic conditions.
We suggest implementing a program that focuses on developing all muscle groups equally and effectively. The program we recommend is Optimized Human Program by Personal Trainer Kenny Halloran.
As always before starting a program, consult with a physician and/or personal trainer.
Movement / Cardio
Did you know that your goal should be to hit 10,000 steps per day? A higher step count has actually been correlated with a longer lifespan.
Cardio can also increase blood flow and improve cardiovascular health. There are two (2) cardio program options to consider:
- Low Intensity: Easy bike ride, swimming, or taking a jog.
- High Intensity Interval Training (HIIT): Hill sprints, speed and agility training, or swim intervals.
Consult with your physician or personal trainer to determine which program would best suit your health and wellness needs.
As valuable as working out is, so is getting the proper rest to keep your body functioning at a high level. Sleeping provides your muscles and mind an opportunity to rest and recover for the next day.
Healthy adults should average between seven (7) to nine (9) hours of sleep per night as getting the proper amount of rest will help with completing those daily tasks.
Increased stress levels can have a strong negative effect on your health. Managing stress levels is a key component to staying healthy.
Here are a few simple ways you can help manage your stress:
- Have strong healthy relationships
- Take time for yourself
- Do something you love
- Plan your day
Along with these few simple ways to manage stress, follow the 5 key components mentioned above too!
Consistency is Key
With over ten (10) years of experience in the health and wellness industry, we are more than just a brand, we are a lifestyle.
Our team of professionals are here to help you create your goals, develop a game plan to reach them, and be consistent!