Like we mentioned last week, changes don’t happen overnight! But with guidance and consistency you will find that it’s easier to get started and continue making healthy choices. When we say that consistency is key, we mean it– healthy habits turn into lifestyle changes and long-term lifestyle change is where we discover optimal well-being.

In moving forward, we will tackle resistance training and its link to a happier and healthier mind. The physical benefits of exercise is a common topic for discussion. There is no doubt that the human body NEEDS us to be active. Yet, we rarely talk about the deep truth associated with the human MIND’s need for us to move more and to do it intentionally. As you will surmise from the lists below, it’s worth the investment!

Resistance training creates a number of physical benefits including:

• make your bones stronger and produces greater mobility and flexibility
• burns calories more efficiently and helps manage blood sugar levels
• decreases abdominal fat and improves heart health
• reduces your risk of falls and risk of injury

That, in and of itself, is powerful! But, if we can couple those benefits with significant mental health benefits…resistance training becomes a “no-brainer” and a simple way to improve emotional well-being!

Remember the 3 M’s to engage your mind and body, promote emotional well-being, and support your mental health.

Updated November 28, 2023.

Chances are, if you have set a goal that requires you to get out of your comfort zone, you have, at some point, said one of the two following statements: “I need help getting motivated, “ or “I just can’t stay motivated.” The fact is motivation is a feeling, and just like you can move from sadness one moment to contentment the next, motivation is fleeting. So before we continue, we hope knowing that will allow you to release any of the shame or frustration you’ve held onto for “not staying motivated” and falling short of a goal because of it. Allow this information to also encourage you to continue setting goals, to use your motivation for inspiration, but then inspire you to dig deeper into what does support your efforts.

For instance, in Habits of the Heart, we discussed the connection between beliefs, actions, and results. If your motivation does not line up with the beliefs you have about yourself, that feeling will always be short-lived and incapable of producing. Willpower Doesn’t Work is another great article that connects fleeting willpower (or motivation) with the shame and frustration and even stress that can propel us backwards rather than forwards. Rather than setting a goal grounded in motivation, a feeling that is unpredictable and incapable of getting us to the finish line, let’s look into another strategy rooted in your beliefs about yourself, your support system, and WHY you are not only worthy of reaching your goal but also capable!

It is not uncommon for someone to seek advice on how to “target train” a specific area of their body with the main intention of reducing fat/losing inches in that area. The challenge is science does not actually support this as a legitimate strategy. The extra focus can absolutely strengthen the muscles, but it cannot target the fat that specifically surrounds the muscle. So instead of “target training,” a more effective strategy for short- and long-term success includes a well-rounded approach to reducing overall body fat while increasing lean muscle mass.

Developing a healthy lifestyle often requires the same type of approach. It can be a challenge to “target train” our healthy habits when we don’t consider the overall big picture of why we have the habits we have, why we want to improve them, etc. A “big picture” approach generates more success in not only the areas you “target,” but in other areas you may not have expected to impact.

There is a saying that sums this up nicely: “The way you do anything is the way you do everything.”

The world of wellness consists of several dimensions as it goes beyond the physical and mental – it includes intellectual, emotional, social, financial, spiritual, occupational, and environmental, as well. And they are all connected in ways we can’t quite see until we begin our journey. Partnerships throughout your journey provide support, create accountability, and can even open your eyes to greater opportunities for personal growth and sustainability. Have you actively sought out people in your life to partner with you? Research shows that someone well-versed in creating success and consistency, who has an understanding of behavior changes, in addition to being knowledgeable in the dimensions of wellness and the synergy they create for a healthy and happy life… this is the type of person who makes for a great partner in your journey. This is the premise behind wellness coaching!

What are your first thoughts that come to mind when you read that Monday, July 12th is National Simplicity Day? Did you think about going through your closet, your bookshelves, or clearing off your kitchen counter? Maybe you thought about what it would be like to say “no” to events and gatherings or extra tasks. The point is, we usually do not have a shortage of areas in our life that could use a little simplifying. And National Simplicity Day provides extra motivation to address those initial thoughts and the “extra” in our lives. So, let’s check out some tips from a health and wellness perspective, some of which may surprise you.

Stress. We all experience it. It is a part of our physiological design – how we respond as a whole being to a demand, threat, or change in our lives. But because we all experience things throughout life differently, we can experience stress differently, as well. It doesn’t have to be a bad thing. Stress can make our bodies aware of a potential threat (i.e. the fight or flight response – does a particular situation warrant reaction or retreat?).

Chronic stress, however, can wear the human body down, leading to a compromised immune system, as well as impact our mental and emotional well-being. The following chart outlines a few ways our body can present chronic stress:

Willpower Doesn’t Work!

We live in a world where unhealthy foods such as sugary snacks and drinks are readily kept in most households. They are quick and often what we crave when we don’t have time to fix a healthier option. When trying to eat healthier and change our diets, we often have the mentality that we can use our willpower to avoid those unhealthy options by replacing them with a healthier one that we also have in the house. Unfortunately, this doesn’t usually work! When we buy unhealthy foods, we end up eating it no matter how hard we try. Luckily for us, there are things we can do besides using willpower to avoid these unhealthy choices. Here are some tips that don’t involve willpower to help you make those healthier choices.

Focus on your Environment- Setting up a positive environment that works in your favor will make your life much easier. The best way to do this is to simply not buy unhealthy foods. If you don’t keep them in the house, then you won’t eat them. Making such a simple change will have a greater effect than you might realize. If others in the home choose to have unhealthy foods, designate areas for your items and ask them to keep their items in a less accessible area. At least you will have to work harder to get the food!

An attitude of gratitude makes for a happy heart, but it also has proven physical benefits. Our blood pressure drops, levels of the stress hormone cortisol decrease, our immune system improves, we have less aches and pains, our sleep is more efficient, and our heart health improves by reducing the inflammation and helping our heart rhythm.

Our behaviors are often impacted by a grateful heart too! We tend to manage our emotions more efficiently, our stress eating lessens, and our physical activity often increases.

Take a look at the areas below that gratitude can enhance and why…

Physical well-being

• Grateful people appreciate their health/bodies and therefore care for them well via regular exercise, stress management and nutrition!
• Sleep more soundly and longer improving our stress and therefore cortisol levels

Psychological/mental well-being

• Gratitude reduces toxic emotions
• A grateful mind ‘releases’ pent-up emotions
• Remaining in a state of constant gratitude is a discipline that helps redirect the mind off the negative and onto the positive!
• Improves self-esteem

Positive Mindset!

We previously shared that positivity can reduce your risk of death from a heart attack and stroke by 39% and 38% respectively. Dr. Trello goes on to discuss how a negative emotion or attitude can produce stress hormones and a possible increase in blood pressure. High blood pressure has often been called the silent killer. (High blood pressure is often called the “silent killer”, 2017) Good news – high blood pressure is easily self-monitored and addressed. (Tello, MD, MPH, 2019)

Taking a proactive approach, can improve your cardiovascular health (CV), which reduces your risk for cardiovascular disease (CVD). The American Heart Association has defined cardiovascular disease based on 7 risk factors, AHA Life’s Simple 7. While the 7 topics are frequently talked about including nutrition, activity, weight, loss and smoking, we would also identify positive psychological well-being as a factor that may help reduce the additional 3 biometrics (blood pressure, cholesterol and blood glucose). Psychological well-being can be defined in a variety of ways, but for the purpose of discussion we will look at positivity or optimism, purpose in life, and happiness. (Kubzansky, et al., 2018). To improve psychological well-being, try mindfulness-based programs (cognitive, mind-body, or stress reduction) and positive psychology interventions (gratitude, self-compassion, positive affirmations, etc.).

Purpose and Well-being

February is a great time to focus on the heart, both physically and emotionally. There are definite correlations between emotional well-being and our physical heart health.

• A sense of purpose decreases your risk of a myocardial incidence by 27%.(Doran, Resnick, Kim, & McCormick, 2017; 31(1))
• Gratitude can change your perception of well-being. (AHA, 2020)
• Gratitude can reduce inflammation, lower blood pressure and improve your immune system. (AHA, American Heart Association News, 2016)
• Positivity can reduce your risk of death from a heart attack and stroke by 39% and 38% respectively. (Tello, 2019)

Many of you have probably seen or used the Maslow Hierarchy of Needs Motivational Theory. We believe that MOTIVATION is the heart of the matter! Without motivation – we become stagnant. Another area that impacts our desire to change from a heart perspective is the growth-mindset, an attitude that challenges grow us and we are in control of changing our lives.

We all have basic needs, and of course strive to achieve the highest level of fulfillment. That! Is quality of life. According to Maslow, the highest level of motivation comes with self-actualization where you achieve your full potential and are most creative (and productive). Self-actualization is a state in which people are at their very best. (Stephen Joseph, 2016) It would make sense that our very best is emotionally and physically. From a wellness perspective, we can correlate the basic needs as healthy nutrition, exercise and water intake. Security and safety are often viewed as your financial and job security. Our psychological needs include social needs by making connections with others. We then fulfill our sense of belonging finishing out the psychological needs.

Check your mindset: The POWER of Not Yet

So far this month we have:

• Given you 7 tips to achieve a positive mindset.
• Discussed positive affirmations.
• Talked about using yoga to stay present and positive.

This week, we would like to focus on the growth of your mindset. But first, let’s check in and see how you are doing by asking yourself a few questions: Have you initiated any behavior changes? Are you in need of a shift in mindset? How do you look at challenges? Do you see them as an opportunity to change and grow? If you fail, do you look at the lessons learned or feel defeated? Carol Dweck describes this as a Fixed Mindset versus a Growth Mindset. Unlike a fixed mindset, a growth mindset allows you to adopt the “not yet” attitude and can help drive you to success––allowing you to search your inner beliefs and strengths to determine HOW you will find the power to be an overcomer when presented with a challenge. People who possess a growth mindset don’t give up and they realize the effort they put forth is a pathway to success, rather than being dependent on the success of the task itself. A growth mindset also helps you to become more resilient, giving you the confidence and courage to keep working towards your goals. Although the initial study was conducted with students, the principles can be applied to all areas of achievement! Remember, wellness is a journey, and there are many lessons to be learned along the way.

Last week we shared 7 Tips to Work Towards a Positive Mindset. Let’s dig a little deeper and look at the first tip: Start the day with a positive affirmation.

Happy New Year

Have you set health and wellness goals year after year to abandon them by March?

We want to help you reach and sustain your goals.

We can add affirmations to our daily routine to encourage us and provide emotional support.

A positive affirmation can change our mindset.

Transform your mind and you will transform your life!

Positive affirmations can help us when we are stuck in negative thinking and changes our focus to looking at strengths and positive traits. How often do you fall into focusing on your weaknesses or what you may see as failures. Change your mindset to a growth mindset, choosing to recognize areas you desire to grow and change and believing you CAN. Affirmations reconnect us back to our believes and dreams – our vision.

What is an affirmation?

Conscious control of our thoughts. Changing what we think and our mindset-those attitudes and believes about who we are and what we can do. With a growth mindset, you can take the struggles you experience and apply a positive I can change statement. You literally use the stress or challenge in life and choose to change.

• Motivation:
• ‘Reason for Doing Something’
• Balanced Wellness strives to inspire individuals to
• Achieve Their Optimal Well-Being

Six Weeks to Sixty

Up for the challenge. Allow me to share my journey into the next decade of my life with you. I hope the lessons I share touch each of you no matter your age, 20 years to 80 years old – the journey to a purposeful, joyful life lived with vitality is ongoing. So many lessons are learned and relearned for me through athletic events. SO….I chose to do a Bucket List Event in honor of my 60th Birthday. What could be better than gathering your whole family at Disney World, right? The Dopey Challenge! So off I went with my plan. I asked my family to join me and registered for the Dopey Challenge. The challenge is four days of running, increasing your distance each day. 5k (3.1 miles), 10k (6.2 miles), half-marathon (13.1 miles), and a full marathon (26.2 miles), totaling 48.6 miles over the four days. February 14th the event opened and I eagerly registered knowing the event often filled early. I anxiously anticipated the challenge of increasing my fitness and endurance level to be able to comfortably complete the event. Understand, my mantra is to finish comfortably not compete. I had completed the Ironman for my 50th Birthday in August of 2008…surely I could complete 48.6 miles over the span of four days AND improve my health in the process.

As we mentioned in our last post, the expectations and standards of employee wellness are changing. What was once seen as a program implemented to merely help with health claims containment is now becoming an essential and expected part of a benefits package. In an effort to meet these expectations and make wellness programs more holistic and total well-being focused, companies are now enlisting the services of wellness coaches.

With the New Year quickly approaching, Balanced Wellness is excited to introduce our new workshop A Resolution to Last. We believe this new approach to setting resolutions will help you to succeed. All the details of our new workshop may be seen here.

To register, please contact Balanced Wellness at info@balancedwellnessky.com or call 502-716-7773.

Health benefits can be achieved by adding mindfulness to your daily practice. What is mindfulness? Meditation?

Meditation is the act of spending time in quiet thought – usually with purpose or intent. You might consider or ponder a reading, a thought, or reflect on something that brings you relaxation or joy. In general, mindfulness is being aware of the present without judgment or analysis of the situation. In other words, as thoughts come into your mind, you acknowledge them, and then let them pass through as fleeting thoughts. You pay attention to your surroundings, your physical and emotional feelings, and your thoughts. Mindfulness can be defined in several levels of depth for the circumstances it is applied – such as mindful eating.

Possible benefits of mindfulness include:

• Reducing chronic stress and exhaustion
• Improving the immune system (may reduce chronic illnesses including cancer)
• Decreasing depression & anxiety
• Healthy relationships
• Adherence to behavior change plans
• Feeling of increased focus and clarity