#fit Archives - Four Columns of a Balanced Life

How Social Fitness Empowers You

admin — Mon, 19 Jun 2023 15:17:10 +0000

Social fitness refers to your capacity and competence to maintain healthy social relationships that bolster your mental, physical, and emotional well-being.

The advantage of social fitness can be seen in the various ways in which social interactions affect physical health. Research has shown that social isolation and loneliness can increase the risk of cardiovascular disease, high blood pressure, and other health conditions. Conversely, strong social connections and a sense of belonging have been associated with lower levels of stress, improved immune function, and increased longevity.

In addition to its impact on physical health, social fitness is also essential for mental and emotional well-being. Positive social interactions can help to reduce stress, increase feelings of happiness and fulfillment, and improve overall mood. On the other hand, social isolation and loneliness have been linked to an increased risk of depression, anxiety, and other mental health problems.

There are several key components of social fitness, including social support, social skills, and social networks.

Social support

The help and reassurance that you receive from others in your social circle is called social support. Social support includes emotional support, practical assistance, and guidance.

Social skills

Social skills refer to your ability to communicate effectively with others, build relationships, and resolve conflicts.

Social networks

Social networks include friends, family, coworkers, and community members with whom you interact.

One of the most significant challenges to social fitness is the increasing prevalence of social isolation and loneliness. Social media has a negative impact on social connections. While these platforms can provide opportunities for social interaction and support, they can also create a sense of isolation and disconnection. Many people spend hours each day scrolling through social media feeds, checking email, or playing video games, often at the expense of face-to-face interactions with friends and family.

I am going to list 12 ways in which social fitness empowers you.

versatility and inclusivity

Social fitness activities can be fitted to accommodate people of different fitness abilities and interests. This inclusivity allows individuals to find a fitness community that suits their needs and preferences, and enjoy the benefits of regular physical activity.

Motivation

Exercising with others can provide a source of motivation and encouragement. When you exercise together, you push each other to work harder and achieve more.

Accountability

Social fitness also provides a sense of accountability. When people commit to working out with a group or a partner, they are more likely to show up and follow through with their exercise plan.

Positive peer influence

Engaging in social fitness allows individuals to surround themselves with positive influences. They can observe and learn from others who have already achieved their fitness goals or have a higher level of fitness. This positive peer influence can inspire individuals to adopt healthier habits, push their limits, and strive for continuous improvement.

Competition and goal setting

Social fitness can introduce an element of friendly competition and can be motivating for individuals who thrive on challenges and enjoy setting goals. Competing with others can push you to work harder and achieve higher levels of fitness.

Fun

Group workouts can be a lot of fun, as they offer an opportunity to socialize and connect with others who share similar interests. It can make exercise feel less like a chore and more like a social event.

Skill development

Social fitness provides an opportunity for skill development and personal growth. If you join a sports team, you will be required to learn specific strategies and plays. If you join a fitness class it can help you improve your coordination, flexibility, and strength.

Variety

Social fitness also offers a wide range of workouts to choose from, such as dance classes, team sports, group fitness classes, and more. This variety can keep workouts interesting and help prevent boredom.

Improved mental health

Engaging in social fitness can also have positive effects on your mental health. Exercise releases endorphins, which can help reduce stress and anxiety, and socializing can help combat feelings of loneliness and isolation.

Increased adherence

When you engage in social fitness, you are more likely to adhere to your workout routine long-term. The sense of community and support can make it easier to stay committed to exercise and make it a regular part of their lifestyle.

Support and camaraderie

Engaging in fitness activities with others creates a sense of support and camaraderie. It allows you to connect with like-minded people who are also working towards similar goals. This support system can provide encouragement, advice, and emotional support throughout the fitness journey.

Networking opportunities

Participating in social fitness activities can create networking opportunities. Whether it’s joining a sports team, attending group classes, or joining fitness communities, individuals can meet new people and expand their social and professional networks.

A key strategy for promoting social fitness is to develop strong social skills. This can involve practicing effective communication, active listening, and conflict resolution. Social skills can be learned and improved through courses, workshops, and coaching sessions. Additionally, practicing mindfulness and self-awareness can help individuals to be more present in social interactions and better able to connect with others.

Social fitness empowers you by providing motivation, accountability, a supportive community, knowledge sharing, healthy competition, social support, stress relief, and inspiration. It enhances your overall well-being and helps you realize your fitness goals by leveraging the power of social connections and interactions.

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4 Strategies to Achieve Your Health Goals

admin — Sat, 01 Jan 2022 05:00:27 +0000

January is here, which means you’ve likely set a New Years’ resolution! for your health goals. It is important to have holistic goals, where you in are sync emotionally, spiritually, mentally, psychologically, and financially.

2020 and 2021 were not easy. However, I am going to leave you with this

“I wish it need not have happened in my time,” said Frodo.

“So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given us.”

J.R.R. Tolkien – The Fellowship of The Ring

Mallory Aldred is a Registered Holistic Nutritionist who provides an individually tailored, non-diet approach to whole-body wellness where she offers a variety of programs centered around real-time education, teamwork, and accountability. She gives a few helpful strategies to stick to your 2022 health objectives and goals.

Is one of your health goals to lose weight?

Is one of your health goals to start packing your lunches?

How about becoming more active?

If so, well done! Here are a few helpful strategies I provide my nutrition clients that may help you stick to your 2020 health goals:

Start small and realistic. Oftentimes, we set goals that are extremely overwhelming which can make it difficult to get started. Instead of promising yourself, you’ll lose 50 pounds this year, focus on dropping 5 pounds for the month of February.

Find an accountability buddy. Having support, whether it be a friend, family member, or professional coach can be super motivating. Aim for daily or weekly check-ins to keep yourself on track. It’s important to ask for help as many of us are unable to get to where we want on our own.

Create space for setbacks. It’s unrealistic to think you’ll go from A to Z overnight. View setbacks as progress towards achieving your goals and use them as motivation rather than defeat. Your “failures” are simply providing you information about what works and what doesn’t.

Finally, don’t expect a quick fix. We are all built differently and have our own unique timelines. Comparing yourself to others can often cause unnecessary disappointment. Be patient, gentle to yourself, and never give up.

If you are looking for professional health and wellness support, you can contact her at malloryaldred@gmail.com

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Reasons to Have a Healthy Diet

admin — Sat, 26 Dec 2020 05:00:12 +0000

A healthy lifestyle is vital for us and allows us to deal with the daily vicissitudes of life. A healthy lifestyle consists of exercising regularly, not eating junk and processed food or drinking too much pop, sleeping well, and making ethical decisions in your life.

Remember Rome was not built in one day. I would recommend you do the same with yourself. Take it easy, make small changes, enjoy the wins, be pliant, and find support with any issues you are facing. You can do this.

I ask Mallory Aldred why we should have a healthy diet.

Mallory, tell me a little about you?

Sure, I would love to! I am a “30-something” professional currently living in Toronto, ON. I have a Scottish fold munchkin cat named Peanut and I lead a very active lifestyle. I place a strong value on family, friends, and self-care. After a very long break from athletics (previous NCAA softball player at Canisius College), I have recently jumped back into challenging myself physically via sprint triathlons and distance cycling.

What made you choose to become a Nutritionist and tell me the reason for having a healthy diet?

About 13 years ago, I was 50 lbs heavier than I am now. Because of the excess weight, I experienced low energy, poor sleep, a lack of self-confidence and I had a terrible immune system. One day I became fed up and decided it was time to make some healthy changes. As I gradually lost the weight (without a crash diet), my entire life changed for the better. It was at that time I knew I needed to share the gift of healthy, nutritious eating with others. I enrolled at the Canadian School of Natural Nutrition and received my designation in 2010.

How important is healthy food in our daily lives?

What we eat determines how we look but, more importantly, how we feel. If you want to accomplish more and feel fabulous doing it, incorporating healthy food into your daily routine is crucial. I strongly believe that if you eat nutritious foods most of the time, you are naturally more optimistic, and your obstacles become challenges you can meet.

Do I have to eat like an Olympic athlete daily?

If you’re an Olympic athlete, then absolutely, but most of us are not. The biggest mental flaw most have with nutrition is thinking it has to be an all or nothing approach. Over the years, I’ve found with myself and my clients, it’s the smallest changes that go the longest distance with health.

Give me a few examples of foods that are not good for our health?

There are a lot of different theories out there, however, personally, my body does not react well to simple carbohydrates (white flour products and sugar), trans/saturated fats, or most dairy products. Generally speaking, the fewer ingredients listed on the nutrition label, the better!

Give me a few examples of foods that are tasty and good for our health?

Some of my favorites are roasted root vegetables (sweet potato, parsnips, squashes), seafood (shrimp, lobster, scallops), dark chocolate, & a banana spread with natural nut butter (peanut, cashew, almond).

Can we indulge once a week?

In my opinion, absolutely! I do not believe in diets or unrealistic restrictions. Food should be viewed as fuel to operate rather than a reward or punishment.

Define a balanced diet?

It is my belief that a balanced diet incorporates lean protein, monounsaturated and polyunsaturated fats, 100% whole grains, fruits and vegetables. It is also important to hydrate with water and herbal teas.

How has life changed for you as you are pursuing your passions?

When I am sharing the gift of nutrition, I never feel like it’s “work”. I’ve formed many meaningful relationships pursuing my passion and it’s a true pleasure to watch my clients take back control of their health and happiness.

The post Reasons to Have a Healthy Diet appeared first on Four Columns of a Balanced Life.

Jessica Reader: Master Nutrition Therapist

admin — Sat, 02 May 2020 13:53:33 +0000

Jessica Lee Reader is a Master Nutrition Therapist and Weight Loss Specialist whose philosophy is that health is the most valuable thing in life. As a child, she moved frequently with her family for her father’s job. By the age of 17, she had moved to 8 different states. She landed in Colorado for her senior year of high school. It was a challenging move to leave the heavily wooded Poconos. Her group of friends meditated and swam in the waterfalls of their backyards. Overnight, she was surrounded by people who skipped school to go shopping at the malls and eat at fast-food joints. She lost her roots and connection to nature. She found herself anemic with high triglycerides, chronic fatigue, and poor digestion.

Over the years, she has created a successful practice as a cosmetologist and spoken to clients about healthy living from the inside out. In 2007, she enrolled at The Nutrition Therapy Institute (NTI) and became a Certified Master Nutrition Therapist.

Jessica, talk to me about what is a Certified Master Nutrition Therapist?

Hi Jerry, I received my formal training at the Nutrition Therapy Institute through a comprehensive science-based 2-year nutrition program. In my practice as a Certified Master Nutrition Therapist, I use an integrative approach that incorporates unique chemistry, goals, needs, and challenges. I review functional blood chemistry and integrate the use of clinical supplementation when needed.

Please help me understand a little bit about functional medicine, sports nutrition, and yoga and how do they all complement each other?

Great question! Functional medicine, sports nutrition, and yoga support one another on a holistic level. Functional medicine considers the person as a whole and emphasizes the connection of mind, body, spirit, and emotions. This encompasses healthy eating, lifestyle habits, self-care, exercise, and yoga to promote wellness. I integrate these modalities to create a customized plan based on potential factors that may be causing a lack of energy, weight gain, digestive issues, poor sleep, and stress.

I am a huge believer in emotional, spiritual, mental, physical, and psychological wellness. When all that works in harmony, we become more balanced. Do we have anything in common?

Cheers to some green tea on this one! Yes, I agree with you. Our primary health goal should be to achieve optimal well-being in all aspects. Ideally, every system should function at its very best possible. If one minor thing is off like if our Vitamin D level is out of range it can lead to a plethora of issues including fatigue, depression, osteoporosis, cardiovascular disease, autoimmune disease, and more. Therefore, it’s so important to address the body as a whole. When we work on improving all areas of health, we become vitalized.

Weight loss is a multi-billion dollar business in the West. I like how you describe that you went from one school where you meditated and swam to another school where everyone went to the mall and ate fast food. Walk me through our present fast-food diet and how it is harming us?

Our present fast-food diet is often nutrient-depleted by being low in fiber (think veggies) and high in sugar and trans-fats (the scary fat). This is troubling for our digestion, weight, and health of our heart.

I think one overlooked area on how a fast-food diet is harming us is that we’ve lost the appreciation and mindfulness of what goes into getting our food from point A to into our mouth. I’m a proponent of eating mindfully by slowing down and creating a nutrient-dense home-cooked meal. When we slow down eating it assists the digestion process and we absorb our nutrients better. Cooking at home enables us to read every ingredient, select healthy options, and get creative in the kitchen. You can think of it as an art project and even get your family involved.

I love food. However, so much of eating food is linked to metabolism, energy, mental clarity, and mood. I consider myself disciplined, but even I give into chips, ice cream, and snacks. Is there anything wrong with that?

Chips, ice cream, and snacks, oh my! Just kidding – you can have those. I encourage moderation and reading labels from the ground up. Instead of reading labels for calories, you can read the ingredients and make sure that what you’re consuming is natural. If it passes the natural test, then read how much a serving size is and enjoy it occasionally. I also recommend consuming healthy snacks between meals to support your blood sugar, energy, and metabolism.

Walk me through weight loss, food sensitivity, and seasonal cleanses?

I specialize in weight loss, digestion, and detoxification and have created programs centered on these areas.

The 30-Day Natural Weight Loss Course allows individuals to lose weight naturally and sustainably while learning the how’s and why’s. Throughout the program, I train individuals in understanding their specific biochemistry, habits, goals, and challenges. There are plenty of resources including webinars, an interactive eBook, a yoga video, weekly menu plans, grocery lists, and recipes included in it.

Food sensitivities can be challenging to identify because symptoms are delayed from 30 minutes to 72 hours. Due to this delay, it is very hard to isolate and identify the food that is causing inflammatory symptoms. There are two primary options for food sensitivity testing that I provide in my practice.

The ALCAT Test is a blood test that measures cellular reactions to over 450 substances. It is the most comprehensive and effective food sensitivity test that I have worked with. The Food Sensitivity Elimination Protocol is a guided meal plan that supports digestive health and helps to identify hidden food sensitivities. Throughout the program, I support individuals in removing the most common inflammatory foods and then reintroducing them back in while they monitor their reactions. The series of Seasonal Cleanses is based on Traditional Chinese Medicine. I designed it to support your body’s needs as it transitions from season-to-season. Each season different organs need support. This program blends a seasonal food menu plan with yoga and/or meditation techniques to enhance detoxification.

If I am eating healthy, and consuming my fruits and vegetables, do I still need supplements?

I recommend specific supplements based on your labs and symptoms. If your labs need adjusting or if you’re having underlying symptoms, then we can discuss what supplements can help to support your body. I have an online supplement store that is open to the public, or I can make specific recommendations based on your needs.

Stress is a part of our lives. Talk to me about how social media has messed us even more?

I think social media can be a wonderful tool to build a supportive community and stay connected to friends and family. Especially during a time like this. That being said, there are a lot of opinions and a mix of emotions that float around on social media.

The good news is that we can avoid taking it all in and affecting our health negatively. One of my favorite quotes by the Dalai Lama is, “Do not let the behavior of others destroy your inner peace“. This speaks to the layers of social media. It feels so much better to just unplug, cook a nourishing meal, practice yoga, connect to nature, or even just take a few deep breaths.

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Where are My Abs?

admin — Tue, 11 Dec 2018 15:05:34 +0000

Its 2026. New Year’s Resolution.

Abs. Everyone wants them, few achieve them, and many give up halfway when reality sets in. We’re told they enhance sports performance, prevent back pain, improve posture, help us breathe easier—and of course, make us look slim. But the journey to chiseled abs isn’t just about crunches and gym hours; it often clashes with real life, tough choices, and, in my case, a love for food and a body that’s been pushed hard by years of squash.

Abs improve sports performance, prevent lower back pain, improve posture, help you breathe better, and make you look slim.

Difficult decision

I had to make a difficult decision.

Tendonitis has struck my right arm. My knees are hurting. My back feels like it is in dried concrete. As a result of playing squash for over a decade.

The doctor recommended that it is time to give up squash.

I love squash as it is like a physical chess match. It is fast. It is a sport for gentlemen. Rude, brash, loud, cheaters need not apply. If your opponent hits a good shot, you compliment them on it. The adrenaline rush is the best.

Recommendation

The doctor recommends weights and swimming.

Eureka.

Therefore, I am in Chapters checking some of the health magazines. Getting a six-pack is the flavor of the month. Similarly, some magazines claim it can be done in 6 weeks.

After reading the magazine, getting abs in six weeks is a tempting proposition.

I try hard for six weeks and I am sure it is my failing eyesight, but the six-pack does not arrive as promised.

Healthy food

At the gym, I notice a young dude all cut with a nice six-pack. I ask him for some advice.

He eats egg whites for breakfast, oat cookies for a snack, plain grilled turkey breast for lunch, boiled spinach for a snack in the afternoon and grilled steak with broccoli for dinner. In addition, he takes an assortment of protein shakes. Similarly, a few more supplements that help you burn your fat.

So, you mean no pasta, coke, cakes, chocolates, ice cream, and sauces?

Yeah right.

Jerry, a lot has to do with genetics. Secondly, 70% has to do with food intake. Only 20% is in the gym. In addition, Indians win the spelling bee competition, not Mr. Universe. Point noted.

After 30 minutes on the stationary bike and a little bit on the treadmill, I venture home. In front of Debbie and Jean, I strike a pose. Jean said ‘whatever dad’. Debs came over, gave me a huge hug, and said that she loved me.

I dug into the tender butter chicken and naan that I ordered from the restaurant.

I love food.

Photo Credits: charles gaudreault Alora Griffiths

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