8 steps to improve your overall wellness

8 steps to improve your overall wellness.

Here at Fitlyzen, we have a motto: “Health above all”, meaning we look at health holistically. For us being healthy is making sure everything is balanced, our fitness, our diet and our mental health are all equally as important as one another. The key to achieving overall wellness is focusing on five core pillars: physical, mental, spiritual, nutritional, and sleep. By prioritizing each of these areas, you can reap the benefits of a balanced and fulfilling life.

Here are 8 tips:

Balance Your Meals

When it comes to nutrition, consistency and balance are key. Make sure each meal includes each of the 3 macronutrients, a protein source, non-starchy vegetables for carbohydrates and healthy fats. Extra tip for staying hydrated, try to drink 1 to 2 glasses of water with your meal.

Exercise for Real Life

Incorporate exercises that carry over to everyday life, such as free-weight and bodyweight variations of squats, deadlifts, push-ups, pull-ups, and overhead presses, as well as yoga and flexibility practices. Not only will your muscles get stronger, and your body get fit, but you’ll have better endurance for getting through the day in real life.

Stretch Daily

Maintaining flexible, strong, and healthy muscles through stretching is essential for preserving a full range of motion in our joints. Failing to do so can result in shortened and tight muscles. Even just 5 minutes of stretching at the start of your day or in the shower can make a difference. Or look into incorporating dynamic movements into your warmups before workouts. Leg swings, arm circles, dynamic toe touches, and high knees are great warm-up exercises.

Connect with Nature

Take time to get outdoors daily, whether it's for a walk, hike, run, strength workout, or simply sitting on your patio. Connecting with nature for at least 10 minutes per day can enhance your spiritual well-being and provide resilience to overcome life’s challenges.

Breathe and Relax

Managing stress is crucial to achieving optimal health. When life gets a little too much take a moment to slow your breath. Try deep breathing exercises, these will help slow your heart rate and increase focus. Inhale for a count of five to ten, then exhale for the same count.

Positive Food Outlook

Food should be enjoyed and not judged as good or bad. What you eat depends on what goals you’re working toward—body composition, energy levels, performance, recovery, and so on. Don't obsess over splurging on a meal. Accept it and move on. Try to keep 80% healthy meals as a minium.

Sleep for Recovery

Getting enough rest is essential for muscle and brain recovery, as well as making gains in the gym. Avoid electronic devices one or two hours before bedtime and try relaxation techniques like reading or meditation.

Winning Environment

Surround yourself with like-minded friends who lift you up and share similar goals, whether it be in health and fitness or lifestyle. Join a gym with an inspiring community or organize social meet-ups with people who value wellness.

These steps might sound obvious but putting these into practice can be difficult, try introducing one or two at a time. Once they feel natural add two new steps, and so on.