2024 Unleashed: Your Path to Unstoppable Health and Vitality.

 Part 1: Understanding Mindset and Fitness Goals

1. The Power of Mindset in Achieving Fitness Goals:

   The journey towards fitness is as much about cultivating a strong and positive mindset as it is about physical exercise. Understanding the influence of mindset on fitness is crucial; it can be the driving force behind achieving and surpassing goals. This section will delve into the science of mindset and its impact on fitness, exploring how a shift in thought patterns can lead to profound changes in physical health and fitness achievements. Adopting a growth-oriented and positive mindset can transform challenges into stepping stones for success. A majority of this blog is inspired by the work of Carol Dweck PHD and renowned psychologist/Professor, known for her work Mindset: The New Psychology of Success. The book emphasizes the transformative power of adopting a growth mindset over a fixed one. Carol argues that understanding and developing our mindset is crucial for achieving success and overcoming challenges in personal and professional domains. By embracing a growth mindset, individuals can realize their potential through continuous learning, resilience, and embracing challenges as opportunities for development.

2. Moving Beyond “New Year, New Me”:

   The concept of change being tied to the New Year is a common yet limiting belief. True change and progress in fitness are not confined to specific dates – they can begin at any moment. This part of the blog challenges the idea of New Year’s resolutions and encourage you to embrace every day as a new opportunity for growth and improvement. The journey towards fitness is a continuous process, therefore, I encourage you to take action towards your goals today, regardless of the time of year. You will find there is no perfect time to start reaching your goals, in fact the only time we have is right NOW!

3. Interconnecting Mental and Physical Health:

   The connection between mental and physical health is profound and often underestimated. A healthy mindset can lead to a healthier body, and vice versa. Imagine wanting to change your reality and reach your goals, but you constantly negative self talk yourself out of being motivated and you focus solely on your negative attributes (the things you do NOT like). Mental health influences physical fitness and vice versa, improving physical health can positively impact mental well-being. This part aims to highlight the importance of addressing both mental and physical health in unison to achieve a balanced approach to fitness and overall wellness. Next time you Don’t feel like working out repeat after me, ” I am open to change, I am growing, I am disciplined, I am healthy, I am working at bettering my health.” Now be ready to break the cycle.

4. Cultivating a Fitness Mindset:

   Developing a fitness mindset is about more than just deciding to exercise. It’s about fostering a mental framework that values and prioritizes health and well-being. This subsection offers insights and strategies on how to cultivate a fitness mindset, including setting achievable goals (10,000 steps a day), finding intrinsic motivation (the more I move, the more calories I burn.) and maintaining a positive and resilient attitude in the face of challenges (I am radiant with health, keep going). Realize that the path to wellness is a personal and ongoing journey. Your goals and motivators may differ greatly, but that’s the beauty of tailoring positive changes to your unique situation.

 Part 2: Setting Realistic and Sustainable Fitness Goals

1. Crafting Achievable Fitness Goals:

   Setting achievable fitness goals is fundamental to maintaining motivation and seeing tangible results. Instead of vague aspirations like “get fit” or “lose weight,” specific and measurable goals are more effective. For instance, aiming to jog three times a week for 30 minutes or attend two yoga classes per week. This subsection will discuss how to set SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals that align with individual lifestyles and capabilities, ensuring that they are challenging yet attainable. A specific goal could be running 1 mile 2 times a week. This is easily Measurable and depending on your starting point with cardio work you can drop that to walking instead of running or increasing the times per week from 2 to even 4-5 days a week. The goal is to also make it Achievable so trying to get yourself to run 30 miles in one week may not be achievable (yet :). Anything is possible with the right mindset. You should also make your goals relevant to your specific needs. Are you looking to burn fat or gain muscle? Become more mobile or more stable? Increase overall cardiovascular system while maintaining function? All your goals should not only be relevant to you, but you also need to set a timeframe. Otherwise we all know the drill, “oops, something popped up, I’ll do it tomorrow.” Even when you DO NOT meet the time frame you set, so long as you don’t give up and keep trying, you will never FAIL.

2. The Importance of Short-term Milestones:

   Long-term goals can sometimes feel overwhelming. Breaking them down into smaller, short-term milestones can make the journey more manageable and rewarding. For example, if your goal is to run a marathon, start by running a certain distance consistently (Rather than 27 miles at once start with 5-10 miles), then gradually increase your mileage over weeks or months. Celebrating these small victories keeps you motivated and on track towards your larger goal. Continue to celebrate these small achievements and do not be afraid to share them, if they mean something to you, that is all that matters. This section emphasizes the significance of acknowledging and celebrating these short-term achievements as vital steps in the journey.

3. Staying Motivated and Self-Compassionate:

   The path to fitness is often followed with ups and downs. It’s crucial to stay motivated and practice self-compassion, especially during setbacks. Here, we’ll explore techniques for maintaining motivation, such as keeping a fitness journal, finding a workout buddy, or joining online fitness communities. Additionally, we’ll discuss the importance of self-compassion in this journey, understanding that progress is not linear and that it’s okay to have off days. I have had many struggles with fitness and staying at “Peak Performance” especially when organized sports started to slow down. I have always been passionate about being in shape and worshipping the body like a temple that it is. Although, I like many of us have had bad days, weeks, months. Years of neglect to my body, my mind, my gut, my spirit. I have fallen off the horse, sometimes face first into a depressive state. I know what it is like to not appreciate my health and youthfulness, I have filled my body with toxins, bad thoughts, & especially trauma. Not in a way that ever made it noticeable on the outside, but enough to make me say enough is enough, I wanted to help others achieve good health and couldn’t even do it myself! only because I gave up trying at times. Deep down I always thought, if I make it into tomorrow I can always change then, and one day I will.. The problem with this thinking is the longer you wait, the harder it is to bounce back as other life forces will have added more weight on you. This does not mean it is impossible but you’ll realize, nothing is going to change until you do. You want to change the people around you? then first you must change yourself. Here is one thing you can change starting today.

1. Journaling- Grab a journal or even a blank piece of paper and end your day by writing three things your grateful for (Ex; I am grateful for my 3 girls, my warm bed, and my radiant health), three daily goals (Ex; Create blog outline, 10 minute morning mobility flow, Workout for 45 minutes) , and three affirmations (Ex; I am joyous, I am virtuous, I am successful)

4. Adapting to Life’s Changes:

   Life is unpredictable, and our fitness goals need to be flexible enough to accommodate changes. Whether it’s a change in schedule, a physical injury, or a shift in priorities, being able to adapt your fitness goals is key to maintaining long-term success. This subsection will provide strategies for adapting goals in the face of life’s uncertainties, such as modifying workout routines, exploring different forms of exercise, or adjusting goals to fit new circumstances. For example, If you have to go on a 2 week vacation to escape reality, I highly suggest still maintaining a specific set of exercises when away. You may not lift weights inside a gym, but going on a morning run on your tropical get away will be well worth the investment in time and energy. Even if your faced with something tragic like the death of a loved one. Sometimes you find the answers best on your own, with nothing but you and mother nature with the wind to your face. Find a park, trail, or place you can be alone no distractions for 6-8 hours. You your thoughts and the memories of the loved you. I challenge you to even have a conversation with them, they will guide you, they will talk back as you KNOW what they’d say if they were here in the physical realm. I find liberation in seeking truth and accepting fate, for some things we can not control.

 Part 3: Strategies for Cultivating a Positive Mindset

1. Developing a Growth Mindset:

   Embracing a growth mindset is key to overcoming challenges and achieving your fitness goals. A growth mindset is the belief that abilities and intelligence can be developed through dedication and hard work. It contrasts with a fixed mindset, where abilities are seen as static and unchangeable. In the fitness journey, this means understanding that while progress may be slow, it is possible with persistence and effort. We’ll explore strategies such as setting learning goals (like mastering a new exercise technique), focusing on effort rather than innate ability, and viewing challenges as opportunities to grow. I have found physical fitness changes are easier when you break it down into small daily sessions rather than trying to workout 3 days a week for 1-2 hours I can get better results focusing on nutrition and mobility work daily with only 2-3 resistance training sessions a week. To show how having a growth mindset affects your brain a study was conducted on novice guitar players versus expert guitar plays who have put in over 10,000 hours of practice. They noticed that when novice players played the guitar the area in their brain mapped out to there fingers lit up bright. Although, the same test done to expert guitar players showed an even brighter electrical output in their brain which went not just to the fingers but also the palms. This study showed that when you keep putting in the time consistently, you begin to grow the electrical output of your brain creating more access to your cognitive abilities over time. Keep this in mind before you give up in learning a new skill!

2. Embracing Mindfulness and Meditation:

   Mindfulness and meditation can significantly enhance mental clarity and focus, which are crucial for maintaining a fitness routine. These practices help in staying present and engaged during workouts, reducing stress, and improving overall mental health. We’ll delve into simple mindfulness exercises that can be incorporated into daily routines, such as focused breathing during workouts or mindful walking. Additionally, the benefits of regular meditation in enhancing self-awareness and mental resilience will be highlighted, with practical tips for beginners. Alright so when you think oxygen I want you to think “absence of disease,” because oxygen is so beneficial for our bodies that many diseases and even cancers can not survive in a highly oxygenated environment which is why you will hear a lot about hyperbaric chambers in holistic treatments for specific cancers and conditions. Although, I want to share a secret… You do NOT have to run 1 mile every day in order to seek the benefits of EPOC (Excessive Post Exercise Oxygen Consumption). Simply practicing diaphragmatic (belly) breathing for 5-10 minutes a day could make a big difference in your cardiovascular health. Following breathing techniques like wim hoff would be a great start for daily breath work. you can find an easy follow along on youtube, here is one that I like to use before bed. Only do what is comfortable for your body and focus on small improvements like being able to hold your breath a few seconds longer each time. This will slowly prepare your body for more cardiovascular activity as you will notice within a few weeks your airways are more clear, your head is clear and you feel more energized to move!

1. WIM HOF BREATHING EXERCISES

3. Overcoming Mental Barriers:

   Mental barriers often hinder our fitness progress more than physical limitations. Common barriers include self-doubt, fear of failure, and negative self-talk. This section will offer techniques to overcome these barriers, such as cognitive restructuring to challenge and change negative thought patterns, visualization techniques to enhance self-confidence and performance, and setting realistic expectations to avoid disappointment. For example, we have to start changing our belief systems from must haves to specific wants and goals.. You do not have to have 6 pack abs to be healthy or have a strong core. Anytime I find myself thinking negative about physical cavity I remind myself that I am doing this for longevity nothing else, Therefore even if I work out for 20 minutes rather than 45 mins due to shift in energy levels I will still feel ACCOMPLISHED. One thing about negative thinking is the more you fix your mindset into hating exercise your brain will find every reason to avoid it. Remember exercising is more than being an athlete, it’s about being a health warrior for as long as you can.. We can not avoid injury 100% of the time no matter how strong we are, but the more you move now the more likely you are to QUICKLY bounce back from small injuries like strain/sprains.

4. The Role of Positive Affirmations:

   Positive affirmations can be powerful tools in fostering a positive mindset. They are statements that can help to challenge and overcome self-sabotaging and negative thoughts. For example, replacing thoughts like “I can’t do this” with “I am capable of improving every day” can have a profound impact on self-esteem and motivation. This subsection will provide guidance on how to create and use affirmations effectively, especially in relation to fitness goals. For example, using something called a Rate of Perceived Exertion (RPE) can help you gauge your exercise more effectively based on your energy levels for the day. RPE is quite simple and effective, as it a scale form 1-10 (1 means it was so easy I could 10-20 reps no problem versus 10 is I can not even lift this weight with proper technique anymore. For most workouts you want to be between a 7-8 by the end of the set meaning you could probably do one or two more but no more until at least a 20-30 second rest. You will remind yourself that the stress of strength training is vital for growth and It’s okay if your energy levels are not at it’s fullest one day and you find yourself at an 8 with lighter weight that day. This shift in energy levels and positive affirmations with objective measures will help you become more disciplined.

5. Building Resilience Through Setbacks:

   Setbacks are an inevitable part of any journey, including fitness. Building resilience is crucial to bounce back from these challenges. This part will explore strategies for developing resilience, such as learning from failures, maintaining a support network, and finding intrinsic motivation. We’ll also discuss the importance of self-care and listening to one’s body to avoid burnout and injury. Like I previously stated above, your energy levels will shift from day to day, so it is crucial to keep that in mind and make the required changes based off your energy levels that day. 

I know we would all love to avoid failing but lets be honest, failure is a pivotal part of learning and growing. The only thing we have to change about failure is our perspective. Rather than taking failure as a sign to give up, look at it as an opportunity to learn from your mistakes and come back stronger. I have had many micro failures throughout life, but I always used them as stepping stones to help me get to the NXT LVL and better myself. By developing a growth mindset, embracing mindfulness, overcoming mental barriers, using positive affirmations, and building resilience, you will be better prepared to face the challenges that come with pursuing fitness goals and will be more likely to achieve long-term success and well-being.

 Part 4: Integrating Fitness into Your Daily Routine

1. Embracing Daily Movement as a Lifestyle:

  As a health enthusiast, I believe in the power of integrating fitness into our everyday lives as a form of self-care and expression. It’s not just about scheduled workouts; it’s about finding opportunities for movement throughout the day. For example, opting for stairs instead of the elevator, enjoying a brisk walk (5-10 Mins) during lunch breaks, or even doing stretching exercises while watching TV (Every commercial break). These small actions accumulate to create a significant impact on our overall fitness. I want to share an inspiring story of a individual who transformed their lives by seamlessly integrating fitness into their daily routines, showing that it’s the small, consistent changes that lead to lasting results. Her name was Mary and she stumbled into my life as I was working through clinicals at Palmer College of Chiropractic as a student intern. She was scheduled with another patient to do Spinal Traction for the (8th time in one month with no improvement.) Her appointed intern did not show up for the session so I was asked to fill in.. After talking with Mary it was obvious that she needed much more than Spinal Traction in order to heal. Mary had an energy for life like you couldn’t describe but a diagnosis of SCIATICA had her bound to a walker and she was fearful she could no longer do the things she loved like cook for the family, hosts parties, and take care of her father in law who was also disabled. Right there I knew we had someone who was anchored to specific wants and all she needed was the right guidance throughout her injury process. After a small conversation Mary was pleased to hear that I could help, although it was important mary knew she was going to be the main person responsible for this change I would simply guide her. Long story short Mary saw me 3x a week for Spinal Flexion Distraction on L4-L5 immediately following Mary underwent specific exercises for her hips and sciatica symptoms. Within 2 weeks of care and tons of conversations on positive mindset and understanding the resilience of the human body, Mary came to see me and she was MISSING something.. I couldn’t believe it! She walked into me with a big smile and said ”NO MORE WALKER.” My heart was full in that moment and even when she thanked me for 3rd time in a row for being there for her I reminded her that “YOU DID THIS.” I was simply the guide who put her in the right environment to heal. Mary met all her functional goals within 2 months and continued to seek treatment for further improvements.. Mary had all the tools to continue this fitness journey even though the pain was gone, she was determined to make hip strengthening apart of her life from there on out. She was defeated, sad, and lost when I found her.. Imagine how many others are in the world who just don’t know how to start so they victimize themselves and end up avoiding all the things they love doing out of fear it’ll worsen. Every cell in your body is alive and has an ability to heal itself, but you must respect the terrain of the body and keep your mindset in the right place when nourishing the body.

2. Exploring Diverse Physical Activities:

   Variety is not just the spice of life; it’s also a key to sustaining interest and engagement in fitness. Trying different types of physical activities can keep the fitness journey exciting and cater to different preferences and abilities. From yoga and Pilates for flexibility and mindfulness to dance classes for cardio and fun, there’s a world of options to explore. I’ll highlight examples of people who found their passion in unexpected activities, like a busy professional who discovered the joy of rock climbing, or a senior citizen who took up swimming later in life and found it transformative. In fact one patient I have had the pleasure of working with was able to overcome a lower back injury and severe knee pain from being obese and having OA, simply by joining a swim class 3 days a week at her local YMCA.

3. The Importance of Community and Social Support:

   The Protagonist (16personalities.com) in me thrives on building and being part of supportive communities, and this is especially beneficial in fitness. Joining a fitness group or engaging in team sports not only provides motivation but also enhances our social well-being. This section will discuss how being part of a fitness community, whether it’s a local running club, an online workout group, or a sports team, can provide accountability, encouragement, and a sense of belonging. Real-life examples, like a mother who found support and friendship in a postnatal fitness class, will illustrate the positive impact of social connections in fitness. Consider joining our facebook group for a strong community and support system of other people looking to make a change.

4. Making Fitness Fun and Enjoyable:

   One key aspect of sustaining a fitness routine is to ensure it’s enjoyable. I deeply value joy and fulfillment in all activities. This part will focus on how to make fitness fun, such as setting up playful challenges, creating a motivating playlist, or treating workouts as a time for personal indulgence and mental relaxation. By sharing stories like a couple who bond over weekend hiking trips or a group of friends who organize regular dance workout sessions, I’ll show how fitness can be a source of joy and not just a task to tick off.

For example my fiance and I both find pleasure in seeking outdoor activities, especially with our dogs, Lex & Maddie. We often seek this activity first thing in the morning to get fresh air in our lungs and the weather often awakens the body and mind. Seeking outdoor activity on a sunny day is essential as well for Vitamin d3 absorption.

 Part 5: Embracing Holistic Health: Beyond Physical Fitness

1. A Balanced Approach to Well-being – Mental, Physical, and Social Health:

   Holistic health is about embracing a balanced approach to well-being, where mental, physical, and social health are interconnected and equally important. This section will delve into how nurturing each of these aspects can lead to a more fulfilling and healthy life. For instance, managing stress through mindfulness can enhance physical health, while regular physical activity can boost mental clarity and emotional stability. Additionally, maintaining strong social connections can improve our overall sense of well-being and even impact our physical health. So find some friends or family destined to become healthier and let us come together to make some big changes come 2024!

2. Integrating Holistic Practices into Everyday Life:

   Adopting holistic practices is not just about occasional activities but integrating them into our daily life. This part will explore practical ways to include holistic practices in everyday routines. For example, incorporating yoga or meditation into morning routines for mental and physical balance, engaging in social activities that foster community and connection, and adopting nutritional habits that nourish the body and mind. As mentioned in a previous post (The Power of Protein in your weight and fitness journey) prioritizing protein and healthy fats (unsaturated mostly, some healthy saturated like coconut oil.) will help you reach Your goals with EASE.

3. The Role of Terrain Theory in Holistic Health:

   Understanding the principles of terrain theory can be transformative in our approach to health. This theory emphasizes the importance of the body’s internal environment in maintaining health and preventing illness. Lifestyle choices like diet, exercise, stress management, and environmental factors can influence our body’s terrain. Consider cutting out toxins like soda to help balance your bodies terrain within 24 hours. Consider a mono-fruit fast (Apples, berries, or Melons) for 1 day or even half the day. Change your perspective, try steak and vegetables for breakfast! This segment aims to educate and inspire you to make conscious choices that support your body’s natural balance and well-being.

4. The Significance of Nutrition and Gut Health:

   Nutrition is a cornerstone of holistic health, with a special emphasis on the role of gut health. A balanced diet is crucial for more than just physical fitness; it’s vital for our overall health at the cellular level. This section will highlight the connection between gut health and various aspects of our well-being, including mental health. We’ll discuss dietary choices that support a healthy gut microbiome and overall wellness, backed by examples of people who have experienced significant health improvements by focusing on their nutrition. Your body is a very resilient network of systems. It fights everyday to protect us from foreign invaders and harmful chemicals. Our digestive tract is directly connected to the brain through what is known as the brain-gut axis or enteric nervous system. The ENS has over 400-600 million neurons found in 2 groups (Aurbachs and Meissners plexus). The ENS is considered the largest and most complex unit of the Peripheral Nervous System (PNS), which is located inside the walls of the entirety of the GI tract (Esophagus to Anus). One Study even suggests, ” The morbidity and mortality associated with the underdevelopment, infection, or inflammation of the ENS highlight its importance and the need for us to completely understand its normal function. (Flemming et al., 2020) “ Enteric glia interact with other nonneuronal cell types and immune cells which speak to their emerging role in regulating various intestinal functions and their involvement in pathological disorders such as diarrhea, Parkinson’s disease, and Creutzfeldt-Jakob disease. Neurotransmitters such as acetylcholine, catecholamines, glutamate, adenosine, and serotonin activate enteric glia. I know we tend to think of serotonin as a feel good brain chemical, but 95% of your serotonin is produced in the gut (Margolus, 2017). So instead of assuming we have an SSRI deficiency in the brain let us look to nutrition first. Here is a list of foods high in tryptophan (Essential Amino Acid which converts into serotonin-5HTP):

• Turkey and chicken
• Salmon
• Dark green leafy veggies (like Spinach)
• Eggs (also high in methionine and vitamins)
• Seeds (add to salad or cereals for vegans or vegetarians)
• Watercress
• Pumpkin seeds
• Peas

Also, consider these pro-serotonin carbs, rather than reaching for high glycemic nutrient less foods such as white breads, pasta, baked foods, and or sugary drinks:

• Quinoa
• Beets
• Sweet potatoes
• Oats
• Bananas
• Apples
• Lentils
• Garbanzo and kidney beans

5. Continuous Learning and Self-Reflection for Personal Growth:

   The journey to holistic health is also a journey of personal growth and continuous learning. Stay curious about your health, listen to your body’s signals, and reflect on your lifestyle choices. Emphasizing the importance of self-awareness in health, this section will suggest resources and practices for ongoing learning and self-reflection in the pursuit of well-being. For instant free help you can go to Youtube and just type in ” Self Reflection, Growth Mindset.” and click until you find someone who resonates, don’t give up after one search, there’s many coaches out there giving out valuable information for FREE. Or for a small monthly fee and or an anual fee you can join a community of holistic leaders such as the ones at Gaia.com to be specifically guided through change.

6. Engaging with the BNXTLVL Health Community:

   Finally, I hope you can see the importance of community support in achieving holistic health. Engaging with like-minded individuals through platforms like the BNXTLVL Health blog and social media can offer encouragement, shared experiences, and a sense of belonging. I invite readers to join our community, share their journeys, and find support and inspiration among peers.

 Conclusion: Your Path to a Healthier and Happier You

As we wrap up our exploration of fitness, mindset, and holistic health, I hope you feel inspired and empowered to take the first steps on your journey towards a healthier and happier you. Remember, this journey is unique to you, and it’s about making progress at your own pace, celebrating each small victory along the way. The path to wellness is not a race; it’s a lifelong journey of growth, learning, and self-discovery.

I encourage you to embrace the principles we’ve discussed – from setting realistic fitness goals to cultivating a positive mindset, integrating fitness into your daily life, and understanding the importance of holistic health. These are not just concepts but practical tools that can guide you towards achieving your health and wellness goals.

 Call to Action: Begin Your Journey Today

1. Start Now, Regardless of the Date: Let’s break free from the mindset that change can only start at the beginning of the year or month. Today is the perfect day to begin. Take a small step towards your fitness goals – whether it’s a short walk, a healthy meal, or a moment of mindfulness.

2. Join the BNXTLVL Health Community: For ongoing support and inspiration, I invite you to join our community at BNXTLVL Health. Visit BNXTLVL.Blog and our Facebook page, Bnxtlvl, to connect with others on the same journey. Share your experiences, challenges, and successes; let’s support and uplift each other.

3. Schedule a Personal Consultation: If you’re looking for personalized guidance, I’m here to help. Schedule a consultation with me, and together we’ll create a plan that aligns with your unique needs and goals.

Remember, this content is for educational purposes only, and it’s always important to consult your primary care physician for medical advice tailored to your needs.

Your journey to better health and wellness starts with a single step. Take that step today, and let’s walk this path together towards a life of health, happiness, and fulfillment. Welcome to a new chapter in your life – one where every day is an opportunity to grow, thrive, and be your best self. Let the journey begin!