The Keys To Your Well-Being
It’s no secret that exercise, diet, and Being mentally healthy are the keys to our well being.
Unfortunately for many people this seems like an overwhelming life style shift that is too hard to achieve, too time consuming, and overall not a high priority (if one at all). I don’t Deny that conquering all 3 is challenging for some, but it is absolutely plausible for all.
Let’s take a look at some strategies of each one to make the weight of it a little lighter.
Exercise
while it may seem like more work, keeping a work out journal can be one of the best tools for anyone of any level to take with them to the gym. If you are unfamiliar with the gym equipment/exercises, simply write down what you did in your own words and the next time you come into the gym to do that again, try and do a little more than what you did last time and repeat the process. This concept is called progressive overload for more details on this essential topic reach out to me.
Focusing on becoming very good at only a few exercises that are the best bang for your buck. Generally speaking you will want to practice what is referred to as compound movement’s. These movements act on many different joints at the same time forcing more muscle recruitment to support them and in turn using more energy. Try to pick a variation and weight of these movements that you feel the best muscle activity and least amount of stress to the joints.
Time efficiency at the gym should not only be a priority, but complimentary to your daily life. When you’re first starting out you almost certainly do not want to be spending more time in the gym than you can afford to. Even if it’s only 10-20 minutes (even outside the gym) prioritizing a time in your calendar that you feel very little resistance to for a work out can have tremendous long term benefit to your enjoyment and consistency of the exercise experience.
Nutrition
The first concept that is so key to understand about healthy eating is that you actually HAVE TO EAT ENOUGH. Now that thats out of the way let’s get to some more specific ones.
Practicing Flexible dieting and intuitive eating.
Flexible dieting is the practice of balanced nutrient consumption choices that fit within a total caloric intake for a desired result. In other words you are eating a balance between foods high in proteins, fats, and carbohydrates to meet your desired number of calories to create a specific adaption such as gaining muscle or losing fat.
Intuitive eating is the practice of being aware and mindful of not only whether or not you are hungry, but also what you are hungry for and then eating in accordance with the signaling. Chewing your food slower and pausing between bites are a really simple way to start this practice. On its own should be saved until you are well acquainted with flexible dieting as it can be very difficult if not impossible to read your hunger signals in relation to your goals until you have seen the numbers of your macro’s being met in contrast to how you feel.
For best practice utilize both Flexible dieting and Intuitive eating simultaneously.
Emotional well-being
Emotional well-being is by far one of the hardest self-care achievements, one can Begin to approach much less achieve. One of the most vital tools I have had the pleasure of reading is the book The Four Agreements written by Don Miguel Ruiz . Here I will summarize the book and how busy professional may adopt these agreements to begin their journey to becoming the most authentic version of themselves in any given situation..
As a busy professional, your time is precious and your challenges are unique. "The Four Agreements" by Don Miguel Ruiz offers a powerful framework to help you thrive in both your personal and professional life. These agreements, rooted in ancient Toltec wisdom, are designed to nurture self-belief and empower you to achieve your highest potential, even amidst a hectic schedule.
1. Be Impeccable with Your Word
In all of your relationships whether that be at home or the fast-paced world of business, your words are your bond. Being impeccable with your word means communicating with integrity and clarity, ensuring that your messages foster trust and respect. This practice not only enhances your professional relationships but also strengthens your self-perception as a person of reliability and influence. When your words consistently align with your values, you project confidence and authority, reinforcing your belief in your ability to lead and succeed.
2. Don’t Take Anything Personally
In a competitive professional environment, it’s crucial to understand that others actions and feedback are often reflections of their own experiences. By not taking things personally, you protect your emotional well-being and maintain your focus on your goals. This agreement empowers you to keep your confidence intact, navigate workplace dynamics with resilience, and stay true to your own course, regardless of external opinions and setbacks.
3. Don’t Make Assumptions
Clear and precise communication is key to avoiding misunderstandings that can derail projects and relationships. Don’t make assumptions—seek clarity by asking questions and confirming understanding. This not only streamlines your workflow and promotes teamwork but also instills a sense of control and confidence in your interactions. When you base your actions on verified information rather than assumptions, you position yourself as a proactive and effective leader.
4. Always Do Your Best
Your best effort is the cornerstone of professional excellence. Recognize that your best will vary depending on the demands of the day, your energy levels, and other factors. Committing to always doing your best fosters a culture of continuous improvement and personal growth. Excluding the expectation of wanting more than your best during any given circumstance will lighten the mental weight you carry.
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