The Plan

Introduction-

                It is important for us as Fitness Professionals to have an all-around knowledge when it comes to health and wellness.  This means it is wise for us to know about not only the physical aspect of health but to know how to deal with the mental and spiritual side of things as well.  This is because all three of these topics of health and wellness compliments each other and will either help or hurt your overall fitness depending if you are are strong or weak in certain areas.  For example if you are physically strong but are weak mentally this could lead to bad eating habits, due to peer pressure or depression.  I myself need to strengthen myself spiritually.  Although I believe in God I don’t always release everything to him.  I am pretty stubborn and I feel as if I need to do things my-self most of the time.  If I can just release all my problems to God I would be way better off.

Assessment-

                Assessing yourself in each domain is something you can do in your own time.  This will give you a general idea of how you fair in each of the three areas.  I myself have done this several times.  I already knew going in for the most part what my weaknesses would be.  Most of us do we are just too hard headed to do anything about it.  But sometimes seeing the results in plain black and white will motivate change.  I usually score very well physically and mentally.  I am very strong willed and determined to accomplish anything I set my mind to.  I don’t let most things get to me and I am able to keep my life stress free when I need to.  Spiritually I do pray and meditate but I just feel as if some aspects of my life I cannot totally give up.  This is where my weakness is and what I need to work on.

Goal Setting

                This is a deal breaker for some because they set goals but most of the time, are not sure how to achieve the goal they want to get to.  How you achieve goals is simple.  First you need to set a goal.  If you are trying to lose weight for example find a goal weight and a time table you would like to meet that goal in.  Let just say you want to lose 60 lbs. in six months.  This is a very attainable goal if you stick to it.  Now that you have a goal and when you want to do it by this is where most will get overwhelmed and most of the time quit.  This is because most will look at the overall goal and try to go straight for it.  If you do this then you probably will get discouraged when you are not seeing results you want to see or you don’t think you are losing fast enough.  Don’t try to go after the big goal head on.  Set small goals along the way to get to your main goal.  For example say in one week I want to lose 2 to 5 lbs.  Then you will see the smaller goal as way more reachable as the big picture goal.  Once you achieve the small goal you will have a since of victory and this will help you build confidence and momentum toward your overall goal.  It’s the small victories that will lead you to the championship!  My goals right now are to maintain a toned mind, body, and soul.

Practices for Personal Health

                The main practice is to stay focused in every domain of fitness, mind body and spirit.  If you are able to not allow yourself to be distracted in any of these areas you will be successful in your overall fitness.

Meditate with a subtle mind

I have found through out my short 28 years of life that getting worked up about things just don't do anyone any good.  I mean sure its hard to just let some things go or to react negatively to others but what is the point of stressing your self out to the point of mental break down about it?  This is something that never needs to happen.  There is nothing that should stress you out that much.  I know there are a lot of people that worry about EVERYTHING!  But there is only so much really that is in your control.  So just let go and STOP WORRYING!  If something went wrong i the past and you are still dwelling on it.  Don't...Its in the past and there is nothing you can do to change it.  Stuff that might happen or you want to happen n the future...again don't worry it has not happened yet so focus on whats happening now and when the time comes you can deal with that issue later.  Meditation can help you get away from the world around you and recenter your self.  Find a nice quite place anywhere does not have to be in your house.  You can get in your car an drive to a park in set in the parking lot just some where where you can just relax and let go.  Close your eyes and take deep breaths in through your nose and out through your mouth.  Clear your mind completely and thing about absolutely nothing.  Let all your worldly problems all the stressors in your life just melt away.  Just focus on the relaxation....now your eyes and feel the refreshness!  Once coming out of meditation your mind will be clear and sharp.  You will now have a subtle mind and can deal with your daily problems with more efficiency.

Meditation

This weeek has been very stressfull.  Between work, and two little ones running around my nerves have really been tested.  I have had to close my eyes, takes some deep breaths and recenter myself numerous times through out the week.  If it was not for meditation I probably would have pulled out my hair out.  Well if I had hair I would have pulled it out.  Seemed as if i was being tested all week long.  But I was able to stay sane from calm soothing meditation.

subtle mind exercise

The subtle mind exercise is very calming.  It starts out with a breathing exercise.  Just focusing on controlling your breathing is very calming in it self.  To hear the slow deep rhythm of your breath and focusing on each one just brings peace through out your body. 
You can be spiritually fit as well as physically fit.  I believe they go hand in hand.  Have you ever tried to do something but continue to fail over and over.  I believe its because as humans w are flawed and can mess up all the time.  We must put our faith in God that he will help us in these times of need.  Being physically strong is one thing but to add a spiritual aspect in to it (God) will aide  you succeeding in your life!

Loving-Kindness

Close your eyes and for a minute or two rest into the natural ease of your mind and body, and repeat these phrases for 10 minutes.

May all individuals gain freedom from suffering.
May all individuals find sutained health, happiness, and wholeness.
May I assist all individuals I gaining freedom from suffering.
May I assist all individuals in finding health, happiness, and wholeness.

Doing this exercise reminded me a lot of the way God wants us to be in our everyday lives.  I pray that people are free from suffering, if we recieve the Lord in our lives we should gain happiness and wholeness, as a christian it is mt duty to help those in need.  Lets face it meditation is prayer to ask God to fix negative issues in our lives.

Loving Kindness

My experience with this was very beneficial.  In my class I was asked what is a mental workout?  I believe a mental workout can be many different things.  Me personally I achieve this by prayer, meditation and just taking a step back fro the chaos of the world and assessing the situations of my life.  This can be very beneficial because it can help with stress levels. 

My relfection of my own wellness

These questions were asked to me in a class I have in school.  Take the time and answer them and reflect on your own wellness as well.  Here are my answers to the questions.

1. Based on your reflections, and on a scale of 1 to 10 (ten being optimal well being), where do you rate your A-physical well being, B-spiritual well-being, C-psychological well-being? Why?

Physical- I am a 7.  I don't believe I am in bad shape but I know I can get in better physical shape.

Spiritual- I would say I am a 6 because usually I am pretty in tune with my self spiritually I have been drifting away and trying to regain the spiritual relationship I once had with God.

Psychological- I am an 8 because I have a great patience and I am pretty laid back.  I don't let a lot get to me and I am not stressed by a lot of things.

    2.  Develop a goal for yourself in each area (physical, spiritual, psychological).

My overall goal would be to take more time to work my self out physically and to spend more time in prayer and talking to God.

    3.What activities or exercise can you implement in your life to assist in moving toward each goal?

I am a youth leader at church so I have the opportunity to help both of my problem areas at once.  I love to play sports so I can play more with the kids while at the same time pull them off to the side and talk to them about there relationship with God and minister to them bringing my self closer to God.

    4.  Complete the relaxation exercise The Crime of the Century.  Describe your experience. (What it beneficial? Frustrating? etc.)

Relaxation exercises always help.  It gives me time to reflect an think about things that are on my mind.  It is a time when nothing else around me matters just me and my thoughts.  I always feel refreshed once I return to reality.

New to this!

Not sure what is going to come from this but just wanted to introduce myself and give a little back ground experience I have with relaxation exercise. 
First off I am David Lumb.  I am 28 years old and I am currently going to school looking to receive a degree in health and wellness.  Eventually I would like to be a physical therapist, working with injured athletes.  I am a certified personal trainer and have practiced for about two years.  My biggest success story would be that I helped a man than was 340 lbs loose 80 pounds and over come diabetes. 
Relaxation exercise can help mainly to relieve stress.  When I was in the Navy I would workout after a stress full day often!  This seemed to help me clear my mind and just let go of any problems or stressors in my life at that time.  This is a very healthy practice because of the fact that holding on to stress can be damaging to you mentally, spiritually, and physically.  If you don't have time to go to the gym, take a nice relaxing walk, or go for a bike ride even yoga would be ideal.  I don't know about you but here in Texas the weather is perfect to be outside, so take advantage of it!