Introduction

Well•ness (Noun) // 

The active pursuit of activities, choices and lifestyle that lead to a state of holistic health. 

Well-Be•ing (Noun) //

The state of being comfortable, happy and healthy.

Welcome to a journey that goes beyond the scales and workout routines—a journey that encompasses the vibrant tapestry of your overall well-being. In a world fixated on physical fitness and the numbers on the scale, let’s redefine our approach to health. This blog is an invitation to shift our focus from the narrow pursuit of perfection to the expansive landscape of wellness. Join me as we explore the paths to health, happiness, and the sheer joy of embracing every step in this beautiful journey towards a more fulfilling life.

Physical Wellness

Introduction to Physical Wellness

Have you felt the frustration of chasing an elusive number on the scale, or a certain aesthetic, only to find yourself caught in a cycle of disappointment? 

Or you reach a goal, but find yourself chasing the next? Never allowing yourself to pause, reflect and to truly enjoy the accomplishment and the process? Yeah that was my life too before I prioritized wellness over conforming to the latest body type trend. We have been spoon-fed this bull shit narrative all our lives that happiness and healthy lies at a certain number on a scale, or certain body type. 

Physical wellness is more than how your body looks on the outside. It’s about how you feel in your own skin and other functional aspects of wellness.

It’s time for us to break up with the narrow view of the traditional “health” narrative. Instead, we can embrace wellness. Wellness isn’t narrowly focused on shedding pounds; it’s about discovering a vibrant, fulfilling journey that extends far beyond the limits of physical appearance. It’s about falling in love with the journey of making your overall health and well-being a priority, and embracing daily radical acts of self-love for life!

Aspects of Physical Wellness

Positive Body Image:

Accepting your body and appreciating its unique strengths and capabilities is essential for fostering a healthy relationship with yourself and promoting physical wellness.

1. Self-Acceptance: Embrace the unique qualities that make your body distinctly yours. Instead of perceiving certain aspects of you as “flaws” reframe how you look at you.
   • – Acknowledge the feeling, feel the feeling, and choose again.
   • – Look at yourself through the eyes of love.
   • – Recognize your strengths, notice your inner and outer beauty and uniqueness, and all the beauty that exists in every curve, dimple, or freckle.
   • – Accept your body just as it is right now. 💕
2. Self-Compassion: Acknowledge that you are more than a body with compassion. You are actually a beautiful spirit inhabiting this incredible body of yours!
   • – Your body is a living, breathing and an ever evolving entity deserving of your own kindness and compassion.
   • – Self-compassion involves treating yourself with the same empathy and understanding you would extend to a friend, child, or loved one.
   • – Notice your current inner dialogue to yourself.
   • – Forgive yourself for the negativity and self-critical way you’ve been talking to yourself.
   • – Then replace that current harsh judgment with words of kindness, compassion and love.
   • – Most notably, be kind and compassionate to yourself as you learn this new skill.

Choose Healthy Habits that Work for YOU:

1. Nourish Your Body — instead of obsessing over calories, focus on choosing vibrant, nutrient-dense, and delicious foods/meals that you enjoy and that nourish your body and soul.
2. Move Your Body With Joy — we talk about this a lot at Coach Krissy Fitness, but it’s because it is so true! When you choose physical activities that spark joy and excitement you look forward to them. And when you look forward to something you stick to it!
3. Limit Alcohol — choosing to limit or abstain from alcohol, drugs, nicotine and tobacco is vital for your overall wellness and not just physical but mental and spiritual as well!

Quality Sleep:

Not only is it important to aim for 7-9 hours of quality sleep per night to allow your body to rest, recharge and heal, but so is sticking to a consistent sleep schedule.

Sticking to a consistent sleep schedule, which is going to bed at and waking up around the same time daily, is crucial for physical wellness for several reasons:

1. Regulates your body’s internal clock — Our bodies have a natural internal clock, known as the circadian rhythm, that governs various processes like sleep-wake cycles, hormone production, and digestion.
   • – A consistent sleep schedule helps regulate this rhythm, ensuring optimal functioning of these processes throughout the day and night.
2. Improves sleep quality — When you go to bed and wake up at similar times each day, your body learns to anticipate these patterns and prepares for sleep more effectively.
   • – This leads to deeper, more restorative sleep, leaving you feeling more energized and refreshed. YES PLEASE 🙌🏽
3. Boosts the immune system — During sleep, your body produces cytokines, proteins that help fight off infection and inflammation.
   • – A consistent sleep schedule ensures sufficient cytokine production, strengthening your immune system and making you less susceptible to illness. Are you seeing how important this is yet? 😏
4. Promotes normal weight management — Sleep deprivation disrupts hormones that regulate appetite, leading to increased cravings for calorie dense, nutrient sparse food choices.
   • – Conversely, a consistent sleep schedule helps maintain healthy hormone levels, making it easier to maintain a healthy weight, whatever that means for you and your body, and makes it easier to choose nutrient-dense foods.
5. Reduces risk of chronic diseases — Chronic sleep deprivation is linked to an increased risk of chronic health conditions like heart disease, diabetes, and stroke.
   • – Conversely, a consistent sleep schedule helps regulate blood pressure, manage stress, and optimize other health markers, reducing the risk of these diseases.
6. Improves mood and mental well-being — You ever feel super irritable after a terrible nights sleep? Sleep deprivation can contribute to irritability, anxiety, and depression.
   • – Conversely, a regular sleep schedule promotes emotional well-being, enhances cognitive function, and improves overall mood.

Mindful Eating:

Mindful eating, the practice of being fully present and engaged in the act of eating, is not only a more holistic and healthy choice to diets, which we know don’t work, but it offers a surprising array of benefits for your physical wellness…

1. Improves digestion: 
   • – Mindful eating encourages thorough chewing which leads to better breakdown of food and possibly better nutrient absorption. 
   • – I’ve read suggestions that say to “chew 15 times,” but if you’re counting the number of times you chew are you actually being mindful with the textures, taste or experience? I have found this to be a NO!
   • – So instead just chew until the food becomes adequately broken down based on the texture you feel in your mouth.
2. Enhances hunger and fullness cues: 
   • – Paying attention to body’s signals allows you to eat when hungry and to stop eating when satisfied, preventing over eating or mindless eating when you are not hungry.
3. Reduced stress: 
   • – Stress can negatively impact digestion. Mindful eating, with its focus on awareness and calm, can help reduce stress during meals, creating a more favorable environment for digestion.
4. Improved gut health:
   • – The stress-reducing and digestion-enhancing properties of mindful eating may contribute to a healthier gut microbiome, which plays a crucial role in overall health and well-being. 🤯
5. Mind-body connection:
   • – Mindful eating fosters a stronger connection between your mind and body, allowing you to be more aware of your physical and emotional needs. This can lead to greater self-compassion and improved emotional well-being. 🫂

Spiritual Wellness

I have found this is one of the most overlooked aspects of wellness with physical and mental fighting for centerstage. However, this often-overlooked piece of the puzzle is the invisible thread that weaves through the tapestry of overall health and happiness. But what exactly is it, and why does it matter?

Spiritual wellness is not about subscribing to specific religious beliefs. It’s about connecting with something bigger than yourself. I like to think of spiritual wellness as connecting to your higher power, your higher self, and deeply to the community around you.

This connection can manifest in countless ways, including:

1. Finding meaning and purpose in life, whether through personal goals, creative pursuits, or service to others.
2. Cultivating a sense of gratitude for the blessings in your life, big and small.
3. Connecting with nature and appreciating its beauty and wonder!
4. Practicing mindfulness and meditation to quiet the mind and find inner peace.
5. Engaging in acts of kindness and compassion towards yourself and others.

All of the above are wonderful but you’re here because you want to understand how spiritual wellness matters for your overall well-being, right?

Here are just a few of the many benefits:

1. Reduced stress and anxiety: Connecting with something bigger than yourself can offer a sense of perspective and peace, helping you manage stress and anxiety more effectively.
2. Increased resilience: When you have a strong sense of purpose and meaning, you’re better equipped to navigate life’s challenges and bounce back from setbacks.
3. Improved self-esteem and confidence: Connecting with your inner, or Higher self and appreciating your unique qualities can boost your self-esteem and confidence.
   • – When you know who you are, you don’t allow outside influences to affect your sense of self, making your confidence and self-esteem grow and grow.
4. Enhanced social connection: Engaging in acts of kindness and compassion fosters positive relationships and a sense of belonging.
5. Greater sense of well-being and happiness: Ultimately, spiritual wellness contributes to a deeper sense of fulfillment, contentment, and overall well-being.

Like any aspect of life, spiritual wellness is a personal journey. There’s no one-size-fits-all approach. It is vital to explore different practices, find what resonates with you, and nurture your connection to yourself and something bigger. Remember, it’s not about achieving perfection; it’s about progress, exploration, and embracing the journey itself.

Mental Wellness

Mental wellness has been making a splash lately in the health and wellness field and I am so here for it! One plus of the many cons of the COVID-19 pandemic was that we were forced to slow down which made many of us, myself included, reflect and realize we have been neglecting our mental wellness. Mental wellness conducts the harmony between our thoughts, emotions, and overall health. Here is why we need to include mental wellness practices for overall health and well-being…

Mental Wellness: The Master Conductor

1. Emotional Stability: Just like a balanced orchestra, our emotions need stability. Mental wellness, along with spiritual wellness, equips us with skills needed to manage difficult emotions, navigate stress, and cultivate joy and resilience. 
   • – Imagine experiencing life’s inevitable challenges with composure and adaptability, thus, fostering inner peace and emotional well-being like a BOSS! ✨
2. Intellectual Stimulation: An orchestra thrives on exploration and learning. Mental wellness encourages intellectual curiosity, pushing us to expand our knowledge, explore new ideas, and challenge ourselves. 
   • – This mental agility keeps our minds sharp, fosters problem-solving skills, and ignites a lifelong love of learning.
3. Positive Self-Esteem: Imagine an orchestra performing with confidence and self-belief. Mental wellness fosters a healthy self-image, nurturing self-compassion, acceptance, and personal growth. 
   • – This strong foundation allows us to navigate life’s challenges with confidence and grace.
4. Meaning and Purpose: A conductor finds meaning in bringing the music to life. Mental, along with spiritual, wellness helps us discover our own purpose and values, guiding our decisions and actions. 
   • – Aligning our lives with what matters most fosters a sense of fulfillment and direction, enriching our overall well-being.

The Symphony of Benefits:

1. Enhanced Physical Health: Mental stress can manifest in physical ailments. 
   • – Conversely, emotional well-being strengthens the immune system, improves sleep quality, and reduces the risk of chronic diseases.
   • – Are you seeing how all these aspects of wellness overlap?! 🙌
2. Stronger Relationships: Healthy emotional regulation fosters better communication, empathy, and conflict resolution, leading to stronger, more fulfilling relationships.
3. Increased Productivity: Focus, motivation, and problem-solving skills flourish with mental well-being, leading to enhanced performance at work, school, and in personal endeavors.
4. Greater Resilience: Life with always throw curveballs, but mental wellness equips us with the tools to cope with challenges, bounce back from setbacks, and navigate change with adaptability.

Cultivating Your Inner Symphony:

1. Self-Care Practices: Prioritize activities that nourish your mind, body and spirit, like meditation, mindfulness exercises, spending time in nature, or engaging in hobbies you enjoy.
   • – As a fitness trainer and coach, I prioritize and teach the importance of mindful movement as a way to not only honor the body but also the mind and spirit!
2. Seek Support: Don’t hesitate to reach out to friends, family, or mental health professionals when needed. 
   • – Building a strong support network is crucial for emotional well-being.
   • – If you can afford it, I highly recommend the guidance of a qualified mental health professional. Their knowledge and presence is invaluable especially when starting a wellness journey and as you navigate challenges of life!
3. Challenge Negative Thoughts: Identify and challenge negative thought patterns that may be hindering your emotional well-being. 
   • – Cognitive-behavioral therapy (CBT) can be a helpful tool in this process.
   • – In addition to CBT, I have found Gabby Bernstein’s “choose again method” to be very helpful in challenging negative thoughts with a compassionate reframe.
   • 
4. Embrace Gratitude: Focus on the positive aspects of your life, practicing gratitude for the big and small blessings. 
   • – This simple shift can significantly impact your overall happiness and well-being.
   • – I recommend starting a gratitude journal and committing to this practice daily! Click here to learn how to quickly start a gratitude journal.

Conclusion 🤍

Let’s take a deep breath together. Smell the flowers and then gently let that breath go. As we close the curtain on this exploration of wellness, remember, forgetting the scale doesn’t mean forgetting your health. It’s about embracing a holistic approach that celebrates your unique journey. Instead of chasing numbers on a scale, chase vibrant energy, inner peace, and a spirit that soars

Remember, true holistic wellness is a symphony:

1. For your body: Embrace a positive body image with self-compassion and self-acceptance; nourish you body with delicious, nutrient-dense foods; eat mindfully; move with joy, and prioritize quality sleep.
2. For your mind: Cultivate a positive mindset, embrace gratitude. challenge negative self-talk, and seek support when needed.
3. For your spirit: Connect with something bigger than yourself, practice gratitude, and find meaning in your journey.

Every step, big or small, contributes to the harmony. Celebrate your progress, be kind to yourself, and enjoy the beautiful journey towards a life overflowing with happiness, health, and joy. Remember, the music is already within you, waiting to be played. So grab your baton, conduct your well-being, and start composing the most beautiful symphony of your life!

Resources:

1. Nutrient Dense foods
2. Choose Again Method by Gabby Bernstein
3. Gratitude Journal guide
4. Work with Coach Krissy start a mindful movement practice today!

Don’t forget to subscribe to my blog for more tips and insights on holistic well-being! 💬👇🏽Comment below and tell us your favorite way you nourish your overall wellness!