Mindfulness

One aspect of my Total Fitness I need to work on is mindfulness. I rush around throughout the day sometimes with little thought or feeling regarding what I am doing. According to the Mayo Clinic, mindfulness is a type of meditation in which you focus on being intensely aware of what you are sensing and feeling in the moment without interpretation or judgment. Practicing mindfulness may include breathing techniques, guided imagery, and other practices to relax the body and mind. While my yoga practice is frequent, my primary focus of doing it is for fitness. I feel I diminish some of the more beneficial impacts because I am preoccupied with how hard I am pushing myself or how many calories I am burning. 

One of my goals is to focus on practicing some of the mindfulness techniques and slowing down. I want to take the time to think, reflect and enjoy. 

What is your experience with mindfulness? Have you heard of it? If you have, what are some techniques you have utilized? 

Sources: 

https://time.com/4718723/deep-breathing-meditation-calm-anxiety/

https://www.mindful.org/a-3-minute-body-scan-meditation-to-cultivate-mindfulness/

I need my sleep! You need your sleep!

Although it is frequently overlooked, sleep is essential to fitness. This is an aspect I continue to work on myself. We are all busy and most people could use more sleep. Sleep impacts every aspect of our lives. 

According to Fitness journalist Ashley Mateo, "Sleep gives your body time to recover, conserve energy, and repair and build up muscles worked during exercise. When we get enough good quality sleep, the body produces growth hormone." It is important to remember your hard work may not show the best results if you are not getting enough and restorative sleep. I encourage you to look at your sleep routine and see how you can make small changes to get better sleep.  

How is your sleep? What steps could you take to improve your sleep? 

Source: Everyday Health, 2022 Retrieved February 16, 2023 https://www.everydayhealth.com/fitness/intimate-relationship-between-fitness-sleep/

Needy Nutrition: What’s on your plate?

Nutrition has always been the weakest part of my total fitness. I titled this “needy” because we all require nutrition - what we choose for our fuel is up to each of us. According to Master Fitness Trainer, Darla Leal, "Proper nutrition is imperative to maximize athletic performance. Without enough carbohydrates, proteins, and fats, athletes may feel sluggish and fatigued during a workout or ravenously hungry."

Battling my weight has been a lifelong war. From my earliest memories, I was overweight. The weight was not lack of activity, it was always the junk food. While I am now a "normal" weight, I still battle and my albatross is emotional eating and junk food. 

A week ago, I started tracking every morsel of food I eat. To be honest, I completely gave up on my nutrition during covid - almost three years ago! Unsurprisingly, I gained almost 30 pounds. I did not gain much weight during my pregnancy because I had already gained so much weight from binge eating. I know I underestimate how much I eat or I would not have gained this much weight. While I still need to dial in my nutrition, the first step is tracking what I am actually eating. I am well on my way with step one. 

What’s on your plate? What is your relationship with food? How are you fueling your body today? 

Source: Very Well Fitness, 2022, Retrieved February 16, 2023 https://www.verywellfit.com/why-you-need-nutrition-and-fitness-3121363

Move: Our Bodies Need to Move

Physical fitness has always been the strongest aspect of my total body fitness. Although I grew up overweight, I always played sports and was active. In college, I was in decent shape and joined the Army. After I was commissioned, I really focused on my fitness. I pushed myself and eventually worked out with a personal trainer. Training kicked up my performance. I was proud of my hard work. I was proud of how I looked. Unfortunately, I do not think that level of training is realistic to maintain for the long haul.

For me, I have to move. Exercise reduces anxiety and stress. I know it sounds counterintuitive, but my chronic neck and shoulder pain is far less when I am working out. I have to move - whether it is walking or yoga - to feel good.

Hot yoga has become my favorite workout. It is my "go to" to feel good and maintain my fitness. I love the variety, intensity and how it makes my entire body feel - mind, body and spirit.

How are you moving your body today? What movement makes you feel good? What is your "go to" activity? 

Welcome to Total Fitness: Mind & Body

This blog captures my Total Fitness journey. This space is to help keep track of my own activities including nutrition, physical fitness, mindfulness and overall well-being. My hope is to share knowledge and inspire others in the Total Fitness Program. I encourage your comments, feedback input and look forward to hearing from you. As we progress through the Total Fitness curriculum, I am excited to share in your experiences and learn what fitness means to you.