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Cultivating a Holistic Fitness Mindset

#highperformance Apr 30, 2024

Often, when we think of fitness, we think only of physical fitness, and the reality is bigger than that. If you want to perform at higher levels with more energy, stamina, and persistence, you need to consider mental, emotional, spiritual, and social fitness, as well as physical.

Let’s consider some of the things that not only deplete each of these elements of energy, but also what might help amplify it. You may have habits that are zapping your energy and your strength. These 5 habits may be preventing you from reaching your potential.

  1. A sedentary lifestyle. Too much time sitting, staring at a computer or TV or other device without taking a break.

To amplify:  Move more.  Get up.  Stretch.  Take a walk.  Get out in nature.  Small changes can make a big difference over time.  Set an alarm to pause every 45-75 minutes and move.

  1. Sleep deprivation. Many people struggle with this one. The statistics are alarming, so if this is you, you are not alone.

To amplify: Get at least 7 hours of sleep.  Use the 3-2-1 method. Before bedtime, 3 hours stop eating, 2 hours, stop working, 1 hour stop scrolling on your device or watching TV. Instead, focus on your breathing, what and whom you are grateful for, sending lovingkindness to yourself and others.

  1. Unhealthy eating habits. Too much sugar. Too many salty and sweet snacks. Not enough protein.  Too many carbs. Insufficient hydration.

To amplify: See a nutritionist. Stop eating when you’re 80% full. Follow an eating schedule to get proper nutrition throughout the day with a mix of healthy protein, fats, and carbs. 

  1. Being overwhelmed by stress. Giving in to fight, flight or freeze without a plan for dealing with it more effectively.

To amplify: Focus on a combination of physical, mental, emotional, spiritual, and social fitness.  Make it a goal to deal better with life’s inevitable challenges and have a plan in each of the fitness areas, because they all interact with each other.

  1. Negative social environment. Being surrounded by pessimistic downers who drag you down. Too much time watching the news, or on social media, experiencing all the divisiveness and polarization.

To amplify: Surround yourself with uplifting spirits.  Reduce your exposure to the downers, including on social media and the news. Find opportunities to laugh and enjoy life; make them a priority.

Ask yourself:  do you have the energy you need to perform at the level you want?

If no, which of these is your biggest area of opportunity? Start there to cultivate some new habits that will contribute to your physical, mental, emotional, spiritual, and social well-being. It may seem overwhelming, but small steps lead to big results over time.  I can personally vouch for that, as a person who has worked on these changes for a long time, and who is still a work in progress.

Start today.  And if you need help, let me know.  My high-performance group coaching program might be just the support you need right now.  Learn more here.

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