Motivational Quote of the Course! :)

Unit 10: Wrapping it Up!

1. Review your unit 3 personal assessment of your psychological, physical, and spiritual well-being. Reflect on these areas.  How did you score yourself on a scale from 1 to 10 in unit 3? How do you score yourself now? Has the score changed? Why or why not?

In my unit 3 personal assessment my psychological well-being was an 8.  I would honestly admit my rating back in unit 3 was not on par, since I now would rate myself a 6 or 7.  I feel this score reflection is mainly due to my OCD and perfectionistic mannerisms.  Though I still maintain daily meditation into my health and wellness prescription this is still an area I clearly struggle with.  I will admit I have shown great improvement in this area since this course began and even the people closest to me have seen this improvement.  I have much further to go, but I am confident in the not too distant future I will be able to not be so ‘anal’ with many things in my life and will learn to live my life with a sense of balance and control. 

In the unit 3 assessment my physical well-being was a 9.  I would still presently rate this aspect a 9 and I don’t see this area showing any real changes in my future (God willing).  As a personal trainer and person who loves to exercise and get the rush that comes with physical exercise, I will always try to be at my optimal physical well-being. 

In my unit 3 personal assessment my spiritual well-being was a 7.  I would say this has changed to an 8 although with an upcoming move and the hectic pace of my life, I have yet to go to female bible study which is important to me and my overall spiritual wellness.  I will most definitely incorporate this into my life once I am settled in my new home and feel comfortable within a church congregation. 

 

2. Review the goals and activities you set for yourself in each area. Have you made progress toward the goals? Explain.

Physical Goal:  The goal in this area was to incorporate walking every morning.  Unfortunately, I have not been able to walk, due to the upcoming move which has taken up most of my energy.  I will motivate myself to incorporate this positive addition to my physical well-being once I get settled since this is extremely important in my quest for integral health. 

Spiritual Goal:  The goal I set in this area is to participate in a female bible study class at least one night a week.  As mentioned previously this has been quite difficult for me to presently incorporate.  Again, this will most definitely be intertwined into my weekly agenda when I move up to New Jersey.   

Psychological Goal:  The goal I set in this area was to try and not take on so many things in my life and to learn the art of balance and patience.  I can admit I have made positive strides in this area, but I have a long way to go in order to find this balance in my life.  I feel the many tools I have learned from my previous stress course and this course have been a tremendous help and have benefited my quest for human flourishing and wholeness. 

3. Have you implemented the activities you chose for your well-being in each of the three areas? Explain.

I have implemented many activities into my life and will no doubt implement them in my future.  I do focus each morning on my spiritual aspect via prayer and devotional reading.  In addition, I also meditate each morning after prayer and this has been a beneficial aid in my overall well-being in all three areas of my well-being.  I also have learned the art of reframing a situation and placing the importance of many things in my life which in the past would cause my unneeded stress and anxiety.  I have shown great improvement in not letting the small stuff get to me the way it would in the past.  

 

4. Summarize your personal experience throughout this course. Have you developed improved well-being? What has been rewarding? What has been difficult? How will this experience improve your ability to assist others?

I leave this class with a positive and upbeat feeling on my overall health and wellness.  I know in my heart I am a much calmer, less tense, and more spiritual person than I was nine weeks ago.  I have also incorporated the loving kindness practice into my life and I’m happy to report have taught this practice to my mother and my husband as well.  Not only did I benefit from learning how to forgive and love ‘everyone’, so did they and it has definitely worked wonders. 

 

Godspeed to all my fellow classmates and I hope you will take these tools and find your path to human flourishing!

 

Angie

Words of Wisdom

Unit 9 Health Assessment

I Introduction

Why is it important for health and wellness professionals to develop psychologically, spiritually and physically? What areas do you need to develop to achieve the goals you have for yourself?

As a personal trainer and future health and wellness professional I am in a position to profoundly and positively impact and influence the lives of others more than just their biological health, but their psychological, spiritual, and physical wellness.  As the public becomes more disheartened with the current health care system they are craving more health care providers who are focused on their individual needs.  It is important for health and wellness providers to be at the forefront of the change that is taking place and be knowledgeable. Having a personal understanding of the process is an important part of the evolution of health care (Dacher, 2006).  As future health and wellness professionals we must lead by example. It is our responsibility to constantly educate ourselves, so we bring as many tools to the table as possible. We have learned in this course everyone is unique and what works for one person may or may not work for another, so it is important to be cognizant of an individual’s strengths and weaknesses and show compassion and care and of course kind hearted.  Health and wellness is more than just the absence of disease.  It is making choices and practicing healthy habits that lead to a more whole, fulfilled, and complete life.  As we have learned the ultimate goal for each of us is human flourishing (Dacher, 2006).  Our body is a machine and like any highly effective machine it needs to be maintained.  If something is broken we all know the machine won’t function to its full potential.  The same holds true for our body and our health and wellness.  Each aspect of wellness directly and synergistically affects the other to create fulfillment and satisfaction.  Overall, I am content and satisfied with my current path to human flourishing.  I would like to continue to foster my spiritual wellness, so I can possess a more compassionate and loving kindness behavior to not just people I love, but people that have hurt me or have had a negative influence in my life.  In addition, I would like to further develop my mental health as I work to alleviate the many phobias and perfectionistic tendencies that engulf my life on a daily basis. 


II Assessment

How have you assessed your health in each domain? How do you score your wellness spiritually, physically, and psychologically?

To develop and flourish in integral health, I feel it is essential for me to look at all aspects of my life and eliminate any sources of negativity, pain and suffering, yet continue and improve the areas I am finding happiness and inner peace. Over the past nine weeks I have discovered there are many facets of my life that need tweaking and further development.  Nine weeks ago I assessed my psychological wellness at an 8.  As the course moved further along, I realized how I was clearly disillusioned with this assessment.  My initial psychological assessment should have been more in the range of 5 or 6.  I have learned how my Obsessive Compulsive Behavior (OCD) has a firm grip on my overall mental and physical health.  I am not as “whole” or “complete” as I would like to be because my perfectionistic behavior consumes my every thought and move in my life.  This is clearly an area I struggle with and look to modify with the tools I have acquired from this course.  I previously assessed my spiritual wellness at a 7 and I feel it has increased to a 9 since I began this course.  In the current future, I would still like to incorporate bible study into my life, but I now have had a deeper understanding of how God and my inner faith is the true backbone of my life.  With my faith I am truly a much calmer, patient, and kind-hearted person; which leads me one step closer to human flourishing.  The loving kindness exercise is in the forefront of my prayer and meditation.  I still struggle with forgiving and loving those who have hurt me and my family, but I am more compassionate and grateful for all the positives in my life.  Previously I assessed my physical wellness at a 9.  I feel this facet of my wellness hasn’t changed.  This is the one area I am truly in sync with and feel I have wholeness.  Of course, there is always room for improvement, yet I am very content and deeply satisfied with my physical well-being. Additionally, I maintain a proper diet by eating a plethora of fruits and vegetables and focus on complex carbohydrates and fiber rich foods.  Furthermore, I get plenty of sleep and drink lots of water throughout the day.  I am confident I have the ability to teach and coach others to find their balance in this area of their life as well. 

III Goal development

List at least one goal you have for yourself in each area, Physical, Psychological (mental health) and Spiritual.

Goals provide focus and enhance productivity.  Additionally, they bolster self-esteem and increase motivation and commitment so you are more likely to achieve what you set out to conquer in life. 

·         Physical:  One physical goal I strive to achieve in the future is to follow through with a Tough Mudder event and actually have the nerve to start the race and complete it.  The race is not so much physically challenging as it may be mentally challenging, but indeed it is taxing on your body.  In addition, I would also like to incorporate morning walks into my daily health and wellness prescription.  I feel even a mile long walk is effective at reducing anxiety and stress in your life and I know it would definitely bring me not only relaxation, but a deeper connection to nature.  Furthermore, I can have more time for meditation and inner tranquility. 

·         Psychological: My goal for psychological wellness is to change the way I deal with stress and control my Obsessive Compulsive Behavior. I mentally must retrain my thinking and not allow my perfectionism to control my life as it presently does.  I will try to place priority on things that are important in life and not focus or dwell on insignificant and trivial things such as cleanliness and neatness.  Meditation each day will still my mind and allow me the chance to act with intent.   As an aside, I will put this goal to the test very shortly when I move into my new home.  In the past, I would want my house functioning and in ‘tip-top’ form in a few days, but I am going to strive to learn the art of patience, taking my time and relish the moment of the enjoyment of owning my own home. 

·         Spiritual: A spiritual goal I strive for in the future is to attend women’s Bible study at least once a week. Though I receive great pleasure and inner peace from my daily prayer and devotionals, I would enjoy the female fellowship with other women also looking to enhance their spirituality.  Having the common bond with other women enhances your knowledge and also fosters new and ‘equally’ yoked friendships. 

IV Practices for Personal Health

List strategies you can you implement to foster growth in each of the following domains; Physical, Psychological, and Spiritual. Provide at least two examples of exercises or practices in each domain. Explain how you will implement each example.

·         Physical: A great workout not only is an effective flab-buster, but it’s a viable solution for almost any troubling health issue you are facing such as: anxiety, insomnia, lower back pain, and even for women menopause symptoms.  Whether you are performing various Yoga postures or jogging a couple miles fitness is truly one of the best mental and physical exercises you can do for your body, mind, and spirit. 

 

·         Psychological: Physical exercise, hobbies, and meditation all help to benefit my mental outlook. These practices clear my mind of the mental chatter that consumes my mind and allows me to make clear and wise decisions throughout the day.  Furthermore, these practices fulfill my inner drives and promote a calming and still wholeness in me. 

 

·         Spiritual: Each morning before my day begins I take time for God and meditation.  I will sit for a few minutes, say my prayers, ask God for the forgiveness of my sins, and ask for peace and love to surround my family, friends, and the world around me.  In addition, I ask God to guide the higher authorities in our country to make honest and concise decisions for the benefit of our country.  After prayer, I turn to meditation and usually visualize something beautiful and relaxing in my mind, such as a warm island with crystal blue water surrounding me.  I focus on a word as my focal point such as love, gratitude, kindness.  When my mind wanders I train my mind to refocus on my focal word and control my breathing.  Furthermore, I have also incorporated journal writing into my spiritual and mental wellness prescription. By writing all the many positives in my life it allows me to diffuse negatives thus providing a more positive outlook promoting happiness and peace within. 

V Commitment
Like any behavior change it is essential to maintain and commit to your new outlook and path of life.  To progress through the early stages, people apply cognitive, effective, and evaluative processes. As people move toward Action and Maintenance, they rely more on commitments, conditioning, contingencies, environmental controls, and support.  We see this process in the Transtheoretical Model of Behavior Change.  Commitment comes from deep within and the key is retraining our thoughts and incorporating important mental thought processes such as: awareness, love, gratitude, forgiveness, and mindfulness.  Training the mind to focus on these powerful and poignant concepts is critical.  Additionally, it is important to change our old thoughts.  Through intention, practice, and perseverance we aspire to reach an optimal level of integral health and human flourishing. 

 

References:

Dacher, E.S., (2006). Integral health: the path to human flourishing. Laguna Beach, CA: Basic Health Publications.

 

Forgiving someone even though they don't deserve it doesn't mean you're soft hearted. Forgiving someone is not for their benefit, its for your own; forgiving that person makes you the bigger and better person.

 

Monday Motivational Quote :)

Unit 8: The Benefits of Loving Kindness and Visualization

Review the exercises and practice sessions you have completed in this course (Loving Kindness, Subtle mind, Visualization, meditation etc.) Choose two practices that you have determined to be most beneficial. How can you implement these practices in your personal life to foster “mental fitness”? Provide specific examples.

 

Two practices most beneficial to me are loving kindness and visualization.  Loving kindness can be implemented into my life by allowing forgiveness and unconditional love to supersede bitterness and grudges I may harbor.  This exercise made me understand and realize the importance of letting go of anger and frustrating feelings and replacing them with love, compassion, and forgiveness.  This is not an easy feat, especially when someone has hurt you or caused you pain, but it is imperative if we are to progress in our path toward human flourishing.  My cousin’s husband has done some terrible things to everyone in my family in his quest to try and win back my cousin.  He is an abuser and a narcissistic person.  He is a, “me, me, me, I, I, I” person who will hurt anyone in his path.  This is a person I have to delve deep inside and learn to forgive and love.  I realized during this practice harboring unpleasant feelings and emotions only ends up hurting me and short changes my ultimate goal of human flourishing and unity consciousness.  Moreover, loving kindness is what God would want me to be like.  It is important as a spiritual and Christian person of faith to “turn the other cheek” as the Bible states.  Visualization is another practice I find extremely beneficial.  I believe if we visual something (whether a goal or accomplishment in life) it will happen.  As a personal trainer, I find my clients often like to hear how many more reps they need or how many seconds are left to perform a certain ‘tough’ exercise.  The reason simply put is because they visualize in their head the end and the feeling of accomplishment.  Additionally, I have waited over 20 years to achieve my Bachelor’s degree and I personally like to visualize in my mind holding up my diploma one day.  This gives me the extra incentive to perform well and the drive to push forward.  I am sure I will continue to use visualization throughout my life, since I believe in it and feel it is a wonderful and advantageous technique to foster mental fitness. 

Angela

P.S. A picture that pretty much sums up this week's blog! :) 

 

 

Where Loving Kindness Begins....