Month: January 2016

After many years of research and studies, we all know the relationship between physical activity and the overall quality of life. Evidence shows that physical activity is related to a lower risk of premature development of many health problems. Through physical activity, we can improve our lifestyle by preventing or delaying the development of health problems.

I’ve been studying fitness for well over 15 years and have found that fitness and health require a balance in five key areas. Sure, you may be naturally flexible, but what about Strength? That may require some work! Or what if you were born with the tendency to build muscle and Strength but lack flexibility? Flexibility may need some extra work.

After training numerous clients and students, I’ve compiled a list of what I view as the essential base components of health and fitness. Of course, we could elaborate on each element, but let’s stick with the basics for the beginner’s sake, which is my specialty.

I’ve included links & encourage you to research a little more into each component.

Cardiovascular Endurance –  The ability of the heart, lungs, and blood vessels to deliver an adequate supply of oxygen to exercising muscles. Cardiovascular exercise utilizes the heart, lungs, and large muscle groups, such as running or walking. Anything to get the heart going at a higher rate for some time.

Muscular Strength and Endurance—Muscular strength and endurance improve when resistance is applied to particular muscles or groups of muscles, as in weight training.

          Muscular Strength: the maximum force a muscle or muscle group can develop during a single contraction. An example would be your weighted workout, such as bicep curls with weights.

          Muscular endurance is the number of repeated contractions a muscle or muscle group can perform against resistance without fatigue. An example would be holding a plank and several unweighted squats in a row.

Flexibility– The ability to move a joint through its full range of motion; the elasticity of the muscle. Referred to as the “range of motion” of a joint (e.g., knee or shoulder). Flexibility improves with activities such as stretching or yoga.

Nutrition—Food provides your body with the nutrients it needs to remain healthy and active. The six major nutrients necessary for a healthy body are carbohydrates, proteins, fats, vitamins, minerals, and water. A deficiency in these nutrients could hinder you from reaching your fitness goals.

Positive Mindset– I love the YMCA and consider myself a “Y’ person. I had my first job in fitness there 20 years ago. (WOW, I’m getting up there!) They have the right philosophy with their “Mind, Body, and Spirit ” triangle. It is all connected; you are off balance without one, right? If you are a Christian, like me, we believe the triangle symbolizes the Trinity- Father, Son, and Holy Spirit. All three are ONE GOD. You can’t have one without the other- they’re all in unison. (More on that at a different time)

To realize your full potential in any area of life, you must focus on your overall happiness and the healthy lifestyle choices you make every day. Limit your stress and take a positive approach. Find outlets for stress and incorporate ways to let the goodness pour in. I understand you may not be able to control what is happening around you, but you can control how you react to it.

Now, I want you to consider which areas you are crushing and which could improve. I’ve always been somewhat awesome with muscular endurance, and I’ll chalk that up to my gymnastics experience. (Get it? Chalk/Gymnastics??)Though I do need to drink more water, nutrition has always been one of my favorite subjects. It suffices to say that the area is okay.

Unfortunately, my Mindset has not been the greatest, and I lack physical Strength. Give me a baby, and I will hold them for hours, or have me use my body, and I will squat, lunge, plank forever. But give me a heavy weight and ….yeah, well.

The critical thing to remember is that none of these are perfected overnight. It takes time, patience, and dedication, but you can do it! Here are a few ways I have worked on my Mindset, which is much better than five years ago. Improving my relationship with God has helped me leave things up to Him and have Him guide me to do what He wants of me. Oh, heck, yeah, it is hard, and I do not always listen, but it’s a process- like living a healthy physical lifestyle!

Now that I have shared a little about my strengths, weaknesses, and steps I’m taking or have taken to improve my lifestyle, I would love to hear from you! Do you want to live a healthier lifestyle? Then tell me, which areas of fitness are you a rockstar in? In which areas could you use a little help?

Keep fit & keep moving!

-Adrienne