Wellness 101

Welcome to Wellness

There is one question that we have to ask before we get started. What is wellness? If we look at the definition, it says, "the state of being in good health, especially as an actively pursued goal".

Now, I don't fully disagree with the definition, but I think it's important to recognize that the word 'goal' implies that you can achieve it and then be done with it. You can't wake up one day and achieve wellness. It takes a series of ongoing steps, both small and big, to achieve the goals you set, and even then, wellness is an ongoing journey. There can be any number of goals along the way, but the end goal isn't to achieve a certain number on the scale, a certain time exercising, or a specific diet. It's to live a lifestyle of wellness in mind, body, and soul.

Our Focus

1. Movement - moving the body throughout every day. This could be as simple as a walk or as intense as competing in a pro sports event.

2. Nutrition - the act of fueling the body to function at its best by focusing on whole foods. Eating well makes you feel great.

3. Peace - how we cultivate an environment of peace to surround ourselves in. Peace can be established through many avenues such as prayer, relaxation, people, or meditation.

We focus on these three factors to build a lifestyle of wellness and keep it on track. One is not above the others, but working on just one can start the ball rolling to ultimately get to where you want to be. Don’t worry, we’ll learn more about each of these subjects later on.

Now let's get started!

Wellness Journey

I know this is what we all want our wellness journey to look like.

Unfortunately, the image above is not how our wellness journey usually looks.

This, however, is a lot more like how your wellness journey will look. This shouldn't worry you, but instead should make you feel more comfortable with starting and ultimately with failing along the way, too. We all experience life differently, but for all of us, it has ups and downs. It's good to be prepared for the times when one day we feel on top of the world, and the next day we feel like we can't even get out of bed.

Where are you on your journey?

1. Starting?-

You are choosing to start your wellness journey. Great! You noticed there is a need for a change and you are making the commitment to see it through. You are in the right place here, surrounded by people who want to do the same. Now, a brief moment for the harsh truth. It takes time... It’s great to set goals related to time, but we shouldn’t let the outcome of those goals dictate who we are during the journey. Because the MOST important step is that you started. Most people don’t get to that point. Continue your journey with this community where accountability and support is key.

2. On your journey?

You’ve been on a journey for a while, but still seem to be missing some help and you’re not where you want to be. If that’s you, you’ve come to the right place. We’ll help you design a plan that is achievable with your lifestyle, guiding you through our focuses of movement, nutrition, and stress management.

    3. On and off the path?

Have you started your wellness journey, but then life happened? Does it seem like the plan you were once locked into seems so far from reality? We’ve all been there, so no judgement. You’ve found the right community. We specialize in making personalized plans that are achievable with your lifestyle in this season of life. Working on health and wellness is never going to be a total walk in the park, but it is achievable, no matter where you are.

Movement, Nutrition, and Peace

We’ve briefly touched on the areas that we'd like to focus on, but in this section, we're going to dive a little deeper.

Movement

Most people think movement and exercise are the exact same thing. They are in the same family, but let me encourage you to let out a deep breath... You DON'T need to be on a super intense exercise routine to be healthy! Your body needs daily movement, but movement is just anything you do in order to keep your body moving. A couple of examples of good daily movement that may not seem like they should count are gardening, yoga, cleaning, and walking. We tend to only "count" our movement as valid when it is a vigorous activity, even when it does not have to be! A simple goal you can set for yourself starting now is a step goal of 7,000-10,000. Any walking throughout your day will contribute, and you'd be surprised how you start incorporating a little more movement into each day! If you can reach 10,000 steps, the studies show that it comes with great benefits, but notable improvement actually starts around 7,000-8,000 steps. Pairing your walking with some kind of resistance training is highly recommended, so you can try adding that in some form once you get the hang of walking. Try to aim for 2-3 sessions of resistance training weekly to build quality muscle.

Nutrition

As Hippocrates said, “Let food be thy medicine”. We should strive to fuel our bodies with quality foods. Most foods today are highly processed and stripped of their nutrients. Therefore, it’s hard for us to let food be our medicine if we don't put in a little bit of effort. But don't worry, looking for foods that provide us with nutrients doesn't have to be that hard. A good rule of thumb when shopping for good food is to shop around the perimeter of the store. This is where all of the fresh foods that are not filled with chemicals are found. You want to try to eat fresh, whole foods, as opposed to ones that have been altered for shelf life. Now, you may assume that I am telling you to never eat anything processed, but that’s not the case. I myself live by an 80/20 rule (90/10 on a good week), which means that 80% of the time, I aim to eat as many grass-fed, grass-finished, and organic products as I can, but the other 20% gives me leeway to enjoy a night out without being super harsh on myself. I believe this rule is the key to a balanced life where you don’t have to constantly stress about every single food item. Speaking of stress, let's talk about that.

Peace

More often than not, stress is one of the things where we say, "I'll deal with it later". Doing that creates a never-ending cycle where we stay constantly stressed. In times when stress goes unmanaged, cortisol (the "stress hormone") is elevated, which can be a factor in many health problems. Having high cortisol is meant to be beneficial in very occasional cases, like being chased by a bear, but sometimes our body can't tell the difference between being chased by a bear and having a stressful day at work. That's when problems arise because your body isn't meant to be in stress mode for long periods of time. That's why having a system that allows you to wind down and manage your stress is super important. The number one way I like to do that is to take everything to God. The Bible is clear about giving up our needs and worries to Him, so I do that by praying about all the things that are worrying me and relinquishing my own feeling of control over them. Another big way we can manage stress is by putting distractions, such as devices, away or limiting the time spent on social media. Another simple and free way to let go of stress is to watch the sunrise and sunset.

Why these?

A question we get all the time is, "What is the most important?" These pillars are all equal since they are all so intertwined with one another. Having movement incorporated into your schedule helps with lowering anxiety and stress (peace). Eating right helps the body recover (movement) and helps you not think negatively (peace). Having the right state of mind helps you make daily decisions that truly benefit you (movement & nutrition). You will find that a little bit of progress in even one of these areas will start affecting the others in a positive way and get the ball rolling towards your goals!

Is it too late to start? How do I start?

As a Chinese proverb says, "The best time to plant a tree was 20 years ago. The second best time is now". It is never too late to start your wellness journey. I’ve helped many people of all ages and situations, but they all had one thing in common... They WANTED to get better. And that’s all they needed! The idea of starting can feel like a lot, but remember, you don't have to do a full 180° with your life on the first day. Choose one thing and master it, and then add goals for yourself at a pace that works for you. Once you start, it only gets more fun! If you need an idea for your first change, go on a short walk (5-10 minutes) after you eat your dinner each day. If there's one thing I want you to remember, it's that all the work you put in, no matter what age you start, is WORTH IT. I have seen epic weight loss journeys, drastic changes in mood and energy, reversal of chronic health conditions, and daily prescriptions totally eliminated. Your future self will reap the reward if you can keep your eye on your goals!