You and your invest-fit portfolio. part II

If I told you I had an investment opportunity that was pretty much guaranteed you'd make a nice return on your $ invested over a 3-4 month period of time and I had info/data to back it up and you knew you could trust me and the worst case scenario was you wouldn't lose any $, would you do it?

Now, if I told you I had a plan (over that same 3-4 month period of time) that could drastically improve your health factors of better sleep, feeling better overall, your longevity and energy levels, lower your stress levels and enhance your personal happiness, would you do it?

Seriously, would you do it? Think about it.

If you're being totally honest, and you would choose scenario one, but not two, what's the difference? What would draw you to taking advantage of scenario one but have you still questioning whether or not you'd commit to scenario two? Think about it.

health tips of the week:

Healthy Snack Idea

Here's a quick and healthy snack idea: Place whole-wheat flour tortillas on a baking sheet and lightly sprinkle with cinnamon and sugar. Next, bake 5-7 minutes at 300 degrees or until slightly brown and crisp. Set aside. Finally, combine diced pineapple with fresh cilantro, lime juice, red onion, green chilies and chopped fresh tomato. This combo makes a tasty low-fat, nutrient-packed appetizer or snack.

Are You Getting Enough B Vitamins?

B vitamins, such as niacin and riboflavin, play an important role in exercise. They contribute to the production of energy that's necessary to make your muscles function. If your diet is rich in whole grains, beans, vegetables, fruits, and low-fat dairy you're probably getting enough B vitamins. One exception might be B-12, which is naturally found in foods coming from animals. Strict vegetarians may need to consider adding a B-12 supplement. And remember, always talk with your doctor before taking any vitamin supplement.

Inactivity May Cut Life Expectancy

According to a new study, an active lifestyle may slow the aging process. The study shows that adults who partake in regular physical activity are biologically younger than those who couch surf on a regular basis. National guidelines recommend just 30 minutes of moderate activity five days a week or 20 minutes of vigorous activity three times a week. If you're not ready to give these recommended amounts a try, no worries. Just start with some form of healthy movement, be it even for 10 minutes. The goal would be to link this movement with consecutive days and build upon it from there. It all adds up!

You and your invest-fit portfolio. part II

Diversify. Diversify. Diversify. Those three little words...the key to riding the 'highs' and 'lows' of your personal financial roller coaster. Financial advisors tout it as not putting all your eggs in one basket. With a volatile market it's your safety net.

So, what does this have to do with fitness? Lots.

I categorize exercise or 'healthy movement' (as I prefer to call it) into three different categories:

1. High Risk (these are the 'die hard' exercise fanatics, 'never-miss-a-day'ers, competitive marathoners, single-sport athletes)
- over-use injuries
- burnout
- boredom
- aches & pains later on
- exercise obsession
- danger of ego being crushed

2. Medium Risk (where YOU want to be)
- this is where the 'fun' factor is/includes variety
- less chance of injury (over-use or acute)
- less chance of burnout
- less chance of boredom

3. Low Risk (weekend-warrior types, 'every-once-in-awhile'-rs, 'the-next-exercise-fad' folks)
- acute injury risk
- 'roller coaster' of emotions (start/stop/start/stop)
- never establish goals, never reach goals
- boredom/frustration
- eventually revert back to old habits

The idea here, is to get yourself into the 'Medium Risk' category...Granted, there are many individuals in my 'High Risk' category that are doing just fine and wouldn't have it any other way and that's great, but more than likely, the majority of these folks have been participating in fitness and sport for a very long time and it's the only way they know. (This goes back to the post on 'Your Health Personality'). And, chances are, the vast majority of these folks will work their way down into the 'Medium Risk' category at some point as the body starts to rebel.

For the vast majority of individuals, getting into the 'middle ground' category opens the door for the most long-term success, decreased chance for injury, and least chance for boredom or burnout. To achieve this level requires an understanding of your 'health personality', commitment, and a plan that brings it all together.

You and the 'Stages of Change' Model.

Some of you may have heard of this concept, others maybe not. So what exactly does the Stages of Change Model have to do with you and the decisions you make? Basically, the idea that forms the SCM is that behavior change does not happen all at once in one step. Individuals rather, tend to move through different stages on their way to successful change. In addition, how you might progress through the stages will be different than how I may. In other words, we're all different and we all progress differently.

Each individual must decide for herself or himself when a particular stage has been completed and when they're ready to move to the next one. This revelation comes from within and cannot be externally imposed as long-term, successful change is a very personal and self-driven concept.

So what exactly are the different stages? Well, here they are:

Precontemplation (an individual is not yet acknowledging that there is a problem or issue that needs to be addressed or changed)
Contemplation (the individual acknowledges that there is indeed an issue or problem but not yet ready or sure of wanting to make a change)
Preparation/Determination (individual is preparing to make a change)
Action (individual is changing behavior)
Maintenance (individual is maintaining the behavior change)
Relapse (individual has once again returned to older behaviors and has abandoned the new changes)

As you can surmise this is just a very brief summary of the various stages and a more in depth description of each can be provided if you'd like, just drop me a comment or call and we can discuss.

This model remains critical as a framework for those I engage with in decision-making around personal health and well-being. And most I come in contact with are quite surprised to learn the depth and complexity that can be involved in something that may appear at first sight as quite simple, such as losing a few pounds, starting an exercise program that can be sustained, creating a home or work environment that encourages and supports a healthier existence. Even just getting more restful sleep.

Eventually, if you're able to sustain 'maintenance' long enough, you'll reach a point where you're able to work with your own emotions and actually understand your behavior in a way that makes absolute sense and transcends a new way of doing things. In this moment, not only are your negative habits no longer an integral part of your life but a return to them wouldn't make sense to you, would seem abnormal or unlike you.

When you've reached this level in your journey of change, you'll know that you've truly left behind the old habits for the new/healthier ones that will now sustain you.

Phitness.

What determines someone's level of fitness? How do we decide if someone is fit or not? In my view, it requires a step back first to examine the term 'fit' or 'to be fit'. Merriam-Webster online dictionary defines 'fit' as "to be in harmony or accord".

Can one be physically 'fit' without being mentally 'fit'? Indeed, just as one can be mentally 'fit' without having a high level of physical fitness. It's a complex makeup and believe it or not plays a much larger, more integral part in the overall success of achieving a healthier being than most realize.

PHitness, by my own definition, integrates the key combination of one's overall Personal Health and Personal Happiness (in reference to the 'ph factor' written about below). It's all tied together. How one chooses to incorporate phitness into one's life is generally influenced by the bigger picture of how that person manages other facets of their personal health portfolio and the level of overall happiness ("harmony or accord") experienced.

F. Heylighen writes in his 'evolutionary-cybernetic theory of happiness' that as it relates to health, "life satisfaction tends be larger among those that are in good physical and mental health. Inversely, happy people are much less likely to fall ill and die than unhappy people. This directly reflects the strong correlation between happiness and biological fitness".

I contend that in one's quest to achieve a higher level of sustained, long-term physical phitness and hence, improved overall health, (as we're all told we're deficient in by magazines, tabloids, and big money supplement companies) one mustn't forget a key/critical ingredient in this quest.........happiness. It's worth the effort to discover and maintain your own phitness/happiness equilibrium.

Defining your health personality.

You're unique. The characteristics that make up who you are have been developed over time. Experiences, people you've come in contact with, chapters of a book or many books, lessons learned, things tried and explored, school of 'hard knocks', trial & error. Chances are, all of the above have contributed in one way or another how you go about life, how you approach your day, the decisions and choices you make, what's important to you and what your future plans/dreams are.

When it comes to your health, many correlations can be made and should be made..You see, all of these help to define your unique 'health' personality. In other words, how you choose to do health. How you've chosen to 'do' health in middle and later life quite possibly has been influenced by how you did health in earlier years..Were you an athlete? Did you participate in team sports or individually-focused sports? Were you more into recreational pursuits rather than what would be defined as sporting events? Did you enjoy P.E. as a child/teenager or loathe it? Did you enjoy motor sports more than 'ball and bat'-type sports? Were you encouraged to eat healthy foods or were 'fast foods' the norm? Did your family indulge in home-cooked meals regularly or were microwavable dinners typical? Did you drink water frequently growing up or did you make other choices? Were there fleeting moments to steal away for rest, relaxation, and 'alone' time or were you able to make this a regular/integral part of your day and hence, life?

So many things have contributed to the shaping of your own health personality and it's important to reflect on these as you examine the successes and challenges you've had in moving forward with a healthier you. It's so worth taking a little closer look at this when deciding whether a particular diet might be the ticket to some much needed weight loss or that a gym membership might 'force' you to get some exercise.

Success in life in many ways requires a carefully thought out plan or map and your personal health is no different. It really doesn't need to be a 'daunting, time consuming, dreadful' task. It can actually be quite fun, encouraging, and full of discovery.

If you're interested in getting started and putting together what I call an Invest-'fit' Portfolio, please feel free to contact me at elementuhealth@gmail.com.