Fitness and Exercise are HUGE with Holistic Abundance

Fitness and Exercise are HUGE with Holistic Abundance

When you think of HOLISTIC Abundance–which means body, mind, soul and finances–fitness and exercise are a huge facet. As a Registered Nurse, experienced exercise buff and in a program to actually become a Certified Personal Trainer, I will share a few general guidelines on fitness and exercise for your consideration. There is not a one-size-fits-all plan. Different folks are at different stages of their lives, different levels of current health, different goals…but nevertheless–

First of all, don’t become a slave to your workout and diet program.  Allow for being human, life having unexpected events that can throw off plans, and wanting to have some joy in your life instead of being totally beaten down by a too-demanding diet and exercise program that sucks the happiness from your life. Allow general guidelines for fitness and diet to enhance and improve your life!

Some degree of strength training is a good recommendation for most men and women, regardless of age. Using weights–free weights and/or machines can be a really efficient way to tone and/or build muscle and strength. Of course, be smart and adjust weights to your current fitness level and don’t overdo with weights that are too heavy or strain to the point of risking injury. Most experts recommend that even younger people who are already fairly fit should not train the same body parts with weights two days in a row. Allow at least one day for the muscles to recover–small microtears in the muscles have a chance to repair themselves and the rest phase is essential for muscle and strength growth. A good rule of thumb for building muscle is to use a weight that is just heavy enough to lift 7-14 times for a particular exercise. (Some may say 8-12 reps, etc., but in this general ballpark) –to mix it up, you may want to do some sets that involve heavier weights and less reps, which will really focus more on building strength, while picking a lighter weight where you can do more reps will help build endurance.

Other exercise options that are really good are–walking, yoga, swimming, a favorite exercise class that gets you moving–some are really enjoying Zumba–riding a bike, and mixing it up for a bit for variety. You can get too used to doing the exact same routine or “genre” of exercise and discover that you seem less fit than you thought you were, if you were getting good at weight-training and then you go to a yoga class or a martial arts class!

Find something you enjoy–if you do it consistently, your overall health will thank you.  You might not become the stereotype of a fitness model but your overall abundant lifestyle will be enhanced. Especially if you modify your diet also.  It is key to become more aware of making healthier diet choices…learn more about nutrition. You don’t have to become a fanatic about it but you will gradually get in much better shape if you at least adopt the “80-20” rule…which means, each week, eat approximately 80% healthy choices and allow 20% for some treats, a favorite dessert or snack, going out to eat, and so on…much more realistic and sustainable for long-term real life than feeling like you have to be constantly deprived and go on a “yo-yo” diet cycle where you lose some weight at first with a super rigid and strict diet but then gain weight back later on. Besides…having a meal or treat you like here and there can be part of having a fun life instead of becoming a slave to some Spartan lifestyle.  It is especially important to remember that if you eat way too few calories too many days in a row, trying to be determined about losing weight, it usually backfires anyway…your body will think it is going into starvation mode and adjust the metabolism so that you don’t burn off the calories, fat and so on as easily.

More exercise, fitness, diet, vitamins/supplements to come on this website in the near future. Remember, you don’t HAVE to have an expensive gym membership to exercise…there are bodyweight exercises you can do at home, etc.  I find that going to the gym helps me focus better on the activity myself–I am there at the gym to exercise! Sometimes when people have, say, some weights or a treadmill, or a bike, or exercise DVD at home, it just sits there unused for long stretches and the person says to himself (or herself)–“I know I’ll get around to it soon.” And the TV show or the kitchen distracts them and makes procrastination easier. But whatever works best for you. None of us are exactly the same. Experiment, tinker, be honest with yourself about how consistent you think you can be…try to find a realistic happy medium instead of engaging in the deadly “all-or-nothing” thinking where you either do nothing at all towards fitness and diet vs. setting overly ambitious goals that set you up for frustration and quitting entirely if you don’t adhere to the superhuman plan made in a few moments of enthusiasm.

Don’t quit!

(Written by Kirby Scott Coe, R.N., President of Holistic Abundance Inc., and in training to become a Certified Personal Trainer)

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