WHOLE BODY WINS | Six Reasons to Try Integrative Fitness

By Stacie Rose

People often hear the words' fitness' and 'workout' and cringe. Sometimes it's been too long, a routine isn't in place, or life has been hectic and stressful. Sometimes, it's the airbrushed influencers and AI personas who make it look effortlessly unattainable. Other times, it's an old injury, or it's just too hard to get started. Maybe you need a plan, a buddy, or a reason to get going. Could be the things you used to do that no longer serve your body, or your soul. Fitness should feel good and give you a lift. It should help you sleep at night and create an overall sense of wellbeing. If it's not doing any of those basic things, it may be time to rethink your approach and reassess your goals.

"Start where you are. Use what you have. Do what you can." —Arthur Ashe

I recently heard some inspiring words that struck a chord. Many of us are waiting to be motivated-- to get going. However, it is often the action that motivates us, rather than the other way around. In other words, if you are not feeling inspired, do it anyway. Fake it till you make it. It works. One step in the right direction can spark motivation, and once you're on the path, it easier to move forward.

"Just believe in yourself. Even if you don't, pretend that you do, and at some point, you will. —Venus Williams

STRENGTH

The first wellness-boosting benefit of fitness is strength. Inner strength and outer strength are often intertwined. One does not need physical strength to possess inner fortitude. However, strength of will,  physique, and character can be a winning and  enviable package. When you feel strong, you automatically become more capable, more self-reliant and better equipped to help others.

A healthy body and a healthy mind begin with a strong and sturdy mindset. If you don't have one, start cultivating it. First, you must ask yourself why a strong, healthy body and mind are essential to you. Perhaps you want to lift your child or your grandchild? Maybe you want finer muscle tone—a stronger core. Or perhaps you desire more outdoor activity or to be part of a team, it’s beneficial to set personal goals and determine a few key aspects, such as what you will enjoy doing to achieve these goals, and how much time you can allocate each day or week. Remember that some is better than none. 

Finally, consider a membership to a gym, a yoga studio, or fitness space and modality that you will enjoy. Seek out professional trainers or mentors if you feel you need some guidance or support. Numerous videos and apps can help you get started but be true to yourself and remember that as you age, muscle strength is crucial to your quality of life, and that the most powerful strength comes from within.

"If something stands between you and your success, move it. Never be denied."- Dwayne "The Rock" Johnson

BALANCE

When we think of balance, we often think of a scale, a balancing beam, or even a tightrope. Yikes! The point is that the notion of balance doesn't need to be scary, stressful, overwhelming, or conjure dread. Most of us are living on the edge, lacking sufficient sleep, protein, and vitamin D, and in need of better hydration, more downtime, and balance. But why not simplify for a moment and focus on how balanced you feel in your body? Are you light on your feet? Shaky? Sturdy? Many illnesses and medications can create issues with balance. A broken bone can take time to heal and create instability. If you require gait training with a physical therapist (often covered by health insurance) or a change in your fitness plan, there are a multitude of options.

Yoga is beneficial for balance, and it's suitable for people of all ages, stages, and levels of confidence and proficiency. Pilates, walking, and dancing can also be solid options. Do what works best for you. The balance of body and mind is also intertwined, so one enhances the other. Creating healthy habits, establishing better boundaries, and improving mobility one step at a time will keep you on your feet with less worry and more confidence.

"Life is like riding a bicycle. To keep your balance, you must keep moving."  Albert Einstein

AGILITY

Ever notice how kids can be like rubber bands? Bending and moving through the world with such ease and capriciousness. Physical and emotional agility, like strength and balance, are besties. They go hand in hand and side by side and being able to move through the world as seamlessly and fluidly as possible makes for a more carefree existence. If you are quick and nimble in both your body and mind, life is just easier.

The good news is that agility is something you can work at, like strength and balance. The exercise and effort may vary, but the principle is the same. What are your challenges? What are your goals? What are your options? And how soon can you begin? The correct answer is now, because there is no time like the present, which is a gift you can give yourself now. Swimming, basketball, tennis, walking, yoga, gardening, hiking, jumping rope, Pilates and dancing are all beautiful options for improving agility. A bonus of improving agility is that you are helping your body and mind create flexibility, which can be a tremendous benefit to your work, relationships, parenting, creativity, and overall sense of emotional and physical wellbeing.

"If you want something you've never had, you must be willing to do something you've never done."- Thomas Jefferson

ENERGY

Moving along. (Pun intended) When you get your body going, you create energy. And if you haven't already guessed, physical output can energize your mind, and it works the other way around.  Since the body and mind are so profoundly connected, there is always a reason to maintain positive, flowing energy. When you move your body, you are supporting the natural and energetic processes, such as digestion and sleep. You are helping your nervous system and your body release toxins, boosting endorphins that feel good and lift your mood. When you move your body and use your mind productively, it's energizing. Even if you are tired after a strenuous workout, it can uplift your psyche. You often get what you give, and the energy you pour into things when intentional and meaningful can bring about amazing transformation, vitality and peace of mind.  

"The energy of the mind is the essence of life."- Aristotle

ENDURANCE

You may have heard about academic endurance and physical endurance.  It takes time, energy, and focus to build endurance of any kind, and symbiotically, strong endurance helps with focus and the ability to expend energy. Building endurance requires patience, persistence, tenacity and a sustainable approach.

With continued effort, endurance can improve. It's okay to start small. It can be walking ten minutes and working up to twenty minutes. It can be time on the treadmill, Peloton, or a run on the track. Think incrementally. Invest in a Fitbit or the like. Something that tracks your steps and effort can help you celebrate the small wins. Endurance doesn't happen overnight, but it's worth tapping into. Ask yourself where you would like to see better endurance and how it could improve your lifestyle. Then put one foot in front of the other and remember that endurance is about staying power, and persistence is about staying the course. You got this.

 "Don't count the days, make the days count." – Muhammad Ali

CONFIDENCE

Confidence is something you cannot buy, but you can cultivate it. When you take the time and care to keep your mind and body healthy and fit, you are naturally building confidence. Body confidence is real. When you are comfortable in your skin, with your own choices, efforts, ideas, beliefs, and boldness, it's contagious and transformative.

The best part is that a bit of confidence goes a long way. You can build upon confidence. When you feel good in your body, your ability and in your own strength, endurance and agility, it positively impacts the way you move through the world and show up for yourself and others. Confidence within translates to confidence in your appearance and energy. It gives you that light, that spark, that swagger  and

je ne sais quoi . Building a stronger body and mind is the foundation to building confidence.

First, visualize what that looks like to you. If you can see it, you can believe it, and then you can move towards that goal. On a day of weight training, walking, riding, or yoga can set that confidence in motion. Ever notice how thirty minutes on the mat, the bike, or the trail gives you a spring in your step, and feeling of empowerment? It happens that fast!

"You miss one hundred per cent of the shots you don't take."-Wayne Gretzky

Moving your body is about freedom, joy, and expression. It’s selfcare.  

It's an opportunity to shine and detoxify your body. It should be creative and personalized and never lead to feeling defeated. It doesn't have to be trendy unless you want it to be.

Fitness culture has grown exponentially, which can make for an exciting, refreshing cool and social outlet. From goat yoga to high fitness and fashion, the industry has exploded! But you might keep it simple because that feels more authentic to you. There are numerous choices, and no one-size-fits-all approach to training. There's no competition. Sometimes it's helps to move with a friend a partner or with your children. 

Are you an indoor or an outdoor cat? Some prefer to work indoors, while others want to get out into nature. Sunlight is motivating!  Whether it's more cardio or strength training or a healthy combo that keeps you going, what works for someone else may not be your jam! Every time you hit the mat, the floor, the road, grab a racket, a weight, jump on the bike or treadmill,  dance, pump iron or rock your body remember that you are one step closer to feeling better in your skin and your mind. Giving yourself the gift of love, presence, and movement for even fifteen to twenty minutes a day is going to be meaningful—small changes, big difference.

If you have been waiting, now is the time. If you have been working, keep going! Every step counts. Every effort matters. Motion is lotion, and the more you move, the better you will move today, tomorrow, and the next day too. Create an attitude of gratitude, keep it real, be kind to your mind and always take good care of your body and soul.  You will thank yourself for that deeply purposeful expression of self-love!