Abundant Living: Transforming Your Life

I was recently asked to speak at a women’s conference regarding healthy living.  Of course, being asked to speak at a women’s conference, I paused to reflect on my own health biases - and then spent a good bit of time in discussion and discovery with others.  As I reflect on the discussion points with the women at the conference, I wanted to generalize some of the content as I believe there is such a need for all of us to embrace what a healthy lifestyle can do for your body now – and into the future.

Living a healthy lifestyle is a choice that can bring about remarkable transformations in our physical, mental, spiritual, and emotional well-being. It's not about following fad diets or engaging in the latest workout routines; rather, it's a holistic approach that encompasses various aspects of our lives. From nourishing our bodies with nutritious food to engaging in regular physical activity, adopting a healthy lifestyle can lead to a life filled with vitality and happiness. In this blog, we will explore the key elements, the building blocks, of a healthy lifestyle and discuss practical tips on how to incorporate them into our daily routines. 

Up for the challenge?

Fuel Up

A healthy lifestyle starts with nourishing our bodies with the right nutrients – and not an excessive amount of calories. A well-balanced, well-portioned diet, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, provides our bodies with essential vitamins, minerals, and antioxidants. It's important to make mindful food choices, minimizing processed and sugary foods that offer little nutritional value (and cause undue inflammation to our bodies).  Also, work toward having an increased time duration between your last intake and your first intake the following morning – it helps reset your metabolic thermostat. Take a look at intermittent fasting if you aren’t familiar.

Ok, I’ll be honest, I like my coffee in the morning.  But we must embrace that staying hydrated is crucial for maintaining optimal health. Drinking an adequate amount of water helps regulate body temperature, aids digestion, and supports various bodily functions. The amount varies by activity and exposure – but most of us just don’t drink enough water.

Break a Sweat

Let me make it easy… break a sweat every day.  We all know that engaging in regular physical activity is another vital component of a healthy lifestyle. Exercise offers numerous benefits, including improved cardiovascular health, increased energy levels, weight management, and enhanced mental well-being. Finding activities that you enjoy, such as walking, swimming, dancing, or playing sports, will make it easier to incorporate exercise into your routine. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with strength training exercises two days a week.  Stretching? This is critical – integrate 10-15 minutes (weekly frequency = a day for every decade of life).  Rest day?  Yes – but not a rest week.  It is about maintaining momentum and continuing to move forward. Get after it.

Align Your Focus

A healthy lifestyle is not just about physical health; it's also about nurturing our mental well-being. Chronic stress and negative emotions can have detrimental effects on our overall health.  Unfortunately for many, the amount of negative daily influence and ongoing stress becomes mentally and physically exhausting, almost paralyzing. Incorporating stress-management techniques, such as prayer, meditation, deep breathing, stretching, yoga, and spending time in nature can help reduce stress levels and promote relaxation. Oh… and put your phone away – turn off your social media notifications… you need a break.

Additionally, getting adequate sleep is crucial for both physical and mental health. Aim for seven to eight hours of quality sleep each night (that is not time in bed, that is time asleep) to support restoration of cognitive function, mood regulation, and overall well-being.  If you are younger and still growing… you need more sleep than you are getting.

Embrace Others

Did you know that the 5 people you spend the most time with directly impact who you are becoming? Human connections play a significant role in our perception of self, capacity to grow and be challenged, overall happiness and well-being. Cultivating positive relationships with family, friends, and community members can provide a sense of belonging, support, and fulfillment.  This is more than ‘relational engagement’ in 140 characters or less – or a few quick snaps or emoji’s – this is about connection. Make an effort to spend quality time with loved ones, engage in meaningful conversations, and participate in activities that strengthen your social bonds.

Positive Mindset

Who do you know that loves life – and remains positive regardless of circumstance?  Who elevates the mood of the room simply by their presence and engagement? Who believes in you – and helps you believe in yourself?

For many, this positivity comes from a greater sense of meaning and purpose that gives them an inexhaustible drive toward something better.  It isn’t just a personality trait – it is a choice. For some it is driving by a faith-based relationship, for others it may be the desire to have a positive impact on those around them.  Regardless, a positive mindset can be a powerful tool in promoting a healthy lifestyle. By practicing gratitude, focusing on self-care, and challenging negative thoughts, we can cultivate a more optimistic outlook on life. Surrounding ourselves with positive influences, such as uplifting books, podcasts, or motivational speakers, can also contribute to maintaining a positive mindset.  This isn’t false positivity, it is a practice of cultivating a different perspective that transforms the mind.  Start by writing down 2 things each day that you are grateful for – and if it is a person, tell them.

Healthy Habits

Embracing a healthy lifestyle is a transformative journey that requires commitment, dedication, and self-care. It won’t be easy and the changes may be imperceptible, but over time will be impactful. By prioritizing nourishing foods, regular physical activity, mental well-being, strong relationships, and a positive mindset, we can experience significant improvements in our overall health and happiness. Remember that small changes can have a big impact, so start by incorporating one healthy habit at a time into your daily routine. Track your progress.  Document your successes and seek support from friends, family, or healthcare professionals if needed.  Be patient with yourself.  If these concepts are new to you, change may be difficult – but it will certainly be worthwhile.  Not only will you be a healthier version of yourself, it will positively influence your engagement at work, home, and wherever else you invest your time.

What About You?

So many of you already engage in practices that influence healthy living.  What do you find to be the most important part of your day, or week? What has been most helpful for your own personal transformation?