From our elementary school days, we have always been graded on our understanding of course material and in some cases our application of what we’ve learned.  As we go through high school and college, those grades mean the difference between going to an average/outstanding college, or getting into a secure, high-paying job.  In those days we get programmed to focus on a grade instead of focusing on the actual learning experience and how it applies to all things.

Report cards have been established in our mindset as a measurement tool that can bring good and bad outcome.  I was a B – C student so when my report card came home, I got that speech.  You know the one;  ”you can do better and you need to apply yourself or you won’t get that good job.”    If it the report card was  good, then I was getting rewarded in some way, most likely ice cream at Do Me A Flavor (ice cream store in Summit, NJ).

So I decided to create a Wellness Report Card for people in school, work or even in retirement.  Here’s how it works:

1. Pick your five areas of wellness – what does wellness mean to YOU.  The book Well-Being by Tom Rath writes that there are 5 main areas of wellness that contribute to our well-being; career, financial, social, community, physical.  So to make the exercise easy let’s stick with those or you can use the five I chose: career, finances, community/charity, relationships, health.
2. Define what your grading scale looks like and means – In order to get an A in your career category, what does that look like?  Are you an entrepreneur, and Fortune 500 company executive?  Are you making a certain amount, living/working in a specific area?  If you got a C in finances, does that mean you’re living paycheck to paycheck?  Determine your grading scale from A to F (“+” and “-” do count); and this takes thought so don’t rush through this part.
3. Grade yourself – Now that you have a grading scale, what grades would you give yourself?  Be honest!!  No one else has to see this report card but you because its your responsibility.  This is a very important snapshot of where you are right now. If you have poor grades its okay for now, but this will make you aware of areas that need improvement.  If you earn, yes EARN, good grades then you’re rewarded with a happy, healthy and rewarding life and being.
4. Scan the consequences – Now you have your five areas of wellness, you have a grading scale, and your grades; reflect on what the consequences are if those grades stay the same.  For example, if you have a C in career, what happens if you stay in your current situation?  Could lead to more stress, more work, less engagement, etc.  What if you have a C in health, what happens if you stay your course?  Would it lead to high blood pressure, diabetes, weight gain.  Reflecting on the consequences will help with your next step.
5. Take Action/Get a Plan – In school if you were getting poor grades or you wanted to get better in music or sports, what was your course of action?  Did you practice or study more?  Did you get help from a coach or tutor?  Those tactics still apply, because to get better and accomplish anything you need repetition, and the help of others.  Once you have a report card, craft a plan for the next 90 days before you reassess for your next report card.  If you got a B in relationships, what can you do to improve to an A?  Is it spending more time with family, or reconnecting with friends?  I gave myself a C+ in that category because I want to connect with my family in Jamaica and get out to Colorado so see my friend Ward and his family.  I have to book the trip to see them or have already made the visit before my next reassessment.

Do this exercise and be honest with yourself on where you are right now.  There is no right or wrong or where you should be; its about where you are right now and figuring where do YOU want to go.  I’ve always felt that everything we need to succeed is always within us, we just have to rediscover it.  That requires honesty and accountability.  Damn, I just sounded like my mother after one of my average report cards!!  But for the first time I truly understand what she was talking about back then.

If you need some assistance with the exercise or have questions, reach out to me and we can go through this.

Be well and find your balance,

Best,

Paul

Over the past several months, I have been learning more about the body, mind, and spirit through research, application, and asking questions.  I have met outstanding wellness professionals that include Yoga Instructors, Qi Gong Masters, Massage Therapist and Body Optimization Specialists and they’ve taught me incredible things on my journey to Balanced Wellness.  With all the different specialists I’ve networked with, they all have a common message; tune in and listen to the body.

All too often I encounter people that constantly beat themselves up over their weight, their appearance, their occupation, or even where they are in their life. I have to say I fall victim to this sometimes too and there have been times when I’ve totally dismissed the progress I’ve made and continue to make with the illusion of expectations.

As you go through this week, become aware of the times when you beat yourself up or tell yourself that you can’t do something. As you become aware of those times, turn your self defeat into appreciation. Appreciate you and the good things that are happening, the good qualities you have, and the progress that you are making to get to whatever your goal is.

From a fitness prospective stop thinking about what you used to do; release expectations of where you should be in the process. Instead, be in the now and become aware of the work you are doing with your body during your work outs. Realize that the work you are doing is getting you closer to your goals. Take time after every workout, or whenever you’re active, to compliment yourself for the work you have done and the improvements you have made from your last session. And if you think you haven’t made improvements, start keeping a log on your work and set the intention to improve on what you did before, even if its in one area.

Treat your body like your best friend; nourish it, nurture it, and appreciate your body for the marvel it is. You’ll find that when you start to treat your body this way, you’re fitness and wellness will not only be improved, but your fitness experience will be so much more enjoyable.

Thank your body, thank your mind, and thank your spirit for supporting you through your sessions and for assisting you on the path to health and well-being.

Be well and embrace NeWellness

What a great question; how did I end up working in the health and wellness industry?  To sum it up, I realized at a young age that when you train the body, you can alter your mind set and your perspective on things.  As I gained more experience, I began to understand how important that positive outlook is, and how critical it is to train the mind, similar to how we train our bodies.

If your body is strong and healthy, your mind can be powerful if you’re training properly.  When most people workout or do other activities, they are usually performing their activity for a set period of time, set amount of days, and set programs.  In reality whatever combination you work with is fantastic as long as you are moving and staying active.  However in order to really accelerate the benefits of your activity, we must be mentally engaged in every movement that we perform.

Here are three tips to help you train your mind during each activity you do from this point forward:

• Focus on your breathing.  One of the most powerful skills I have learned over the years is the power of breathing properly.  Far too often I see people holding their breathe during activity; and that’s a big no-no.  Our breathe brings oxygen into our bodies to nourish our blood and expel toxins, so our breathe is critical for optimal body movement and life in general.  To practice breathing properly , place your hands one on top of the other, then on your belly button.  As you inhale, press your belly button into your hands so your stomach expands.  Think as if you are inhaling to blow up a ballooon in your stomach.  As you exhale, bring your belly button to your spine.  Use your hands to assist this action and you should feel a mild contraction in your core as you exhale completely.  Be sure to inhale and exhale through your nostrils and keep the tip of your tongue at firepoint (the ridge behind your upper front teeth).  Practice this everyday for 3-5 mins and you will become more aware of your breathe and you’ll find yourself breathing this way on a regular basis.

• Record the Journey.  Do you write down what you are doing in the gym, or how many miles your walked or ran.  Or do you set goals and intentions for each workout?  If you are, keep doing it, if you’re aren’t, here are a couple ways to get started.  The next time you do your activity, track the duration and the work you did.  For example, if you went for a walk, track how long it took, then track the duration.  The next time you go for a walk, set the intention to do that same walk in less time.  If you workout, pick one exercise and track the weights you are using, the amount of repetitions, sets and your rest time in between.  The next time you workout improve on one thing, use heavier weights than you used before, have less rest time, or increase the amount of sets.

• Will power.  When you train the body, you use your will power to get you through those days you don’t feel like training. And trust me we ALL have those days so you’re not alone.  But the beautiful thing about that process is that you’re strengthening your internal power. It’s a known fact that our body has reserves of energy even when you think you have nothing left.  It’s our body’s way of protecting itself, which in itself is a pretty cool feature.  In your next workout, select one exercise, and on the last set, when you feel like you can’t do anymore, close your eyes, and count to three and for each count visual yourself doing a repetition.  At the end of your count, do the addition three repetitions.  The mind is a command center, so this is a great way to exercise your command over the body.  This can be applied to any activity; go for three extra minutes, or blocks, or jumps, the list goes on.

Start today and practice.  By practicing you’ll realize you have more power and command than your ever expected.  After you’ve done these suggestions, I’d love to hear about your experience so leave a comment or send me an email (pauln@balancedwellness.org).

Namaste and here’s to our awareness and progression.