Wellness Terms: improve your awareness and communication

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Exercise

is a physical activity that is planned, structured and repetitive for the purpose of conditioning any part of the body used to improve health and maintain fitness. Generally, you work up a sweat, breath heavily, and increase your heart rate during exercise.

  • Endurance, strength, balance, and flexibility

  • A process or activity carried out for a specific purpose, especially one concerned with a specified area or skill.

  • Training

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Fitness

is the condition of being physically fit and healthy and involves attributes that include, but are not limited to mental acuity, cardiorespiratory endurance, muscular strength, muscular endurance, body composition, and flexibility.

You need to define your definition of success or adopt it from somewhere else.

  • Sustainable, ability, hardiness, competence

  • Cardiovascular Endurance.

  • Muscular Strength.

  • Muscular endurance.

  • Flexibility.

  • Body Composition.

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DELIBERATE PRACTICE

Mastery in any discipline requires deliberate practice. The difference between practice and deliberate practice is the objectives of the practice and the deliberate target of specific training to achieve and then surpass these goals.

 

For example, you enjoy running in the trails every day. It keeps you active, healthy and releases stress. All very positive effects of the physical activity and also the frequency of the activity.


The Physical Activity Guidelines for Americans, 2nd edition recommends 30 minutes of physical activity per day, interestingly enough, only 5 days a week. Other important websites like the CDC or the American Heart Association take on this advice and promote it as such. 

Recommended vs Transformational Physical Activities

I believe that in order to achieve mental and physical transformation with the purpose of optimal mind-body alignment, just "30 minutes a day of moderate-intensity activities" is not enough.

Without deliberate practice, going out for a run will keep you physically healthy yet transformational stagnant. It will not produce the change necessary to take your performance to the next level because It will not ignite your body and your mind to produce the energy for change. After eating away non-stop for days, the caterpillar increases its performance by collecting sufficient critical energy to turn into a butterfly. Now it can fly!

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Example

I had a friend that got injured at the gym while lifting heavy weights on an exercise that requires a strong posture to hold the weight. He had soreness in his chest for weeks while doing similar exercises and sometimes when breathing deep.

Last week we told him he was feeling great and he was back to his old self. What he is not telling us is that he stopped doing exercise and going to the gym because of the soreness. So when he said he is back to feeling good, he is also not pushing himself or engaging with any exercise to prove that is actually true. He is testing his strengths against a sedentary lifestyle, in which none of these pains will be an issue because he is not testing his strengths to find his boundaries.

Fitness and deliberate practice are very important, as they are a defined way to set objectives and test your strength to the level in which you will be required to perform it. Many sedentary people always feel great because they are not ever testing their strengths and getting themselves in uncomfortable situations they can navigate and conquer.

 

Perhaps an even better example is the pandemic itself. For many countries, the best way to not have Covid infected people is to not test for Covid at all. 

NUTRITION

There are five main aspects of personal health: physical, emotional, social, spiritual, and intellectual.

Principles of Wellness
Wellness is holistic. ...
The self is the only true healer. ...
Wellness is your responsibility. ...
Positivity is empowerment. ...
Wellness is an active process. ...
Wellness is outcome-oriented. ...
Prevention eliminates the need for treatment.

WEIGHT LOSS

The ability to spend more calories than you intake. This can be done by controlling the food intake itself, but it is also beneficial to turn your body into a calorie-burning machine so that you have the ability to burn more calories in the same amount of time, therefore gaining efficiency.

FOCUS

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