How we treat our bodies is paramount to our health. Our bodies are a complex piece of machinery and perfectly aligned to do what it's meant to do. You wouldn't add oil to the fuel tank of your car, so why create havoc to your body with wrong foods, activities, interactions in a bad environments? My intent with Ridgeline is not to pull out my magical wand and cure your flaws or weaknesses; I want to help educate and support you towards reaching your goals and ultimately make the right choices for you and your incredible lifestyle (whatever that may be).
I have this theory that there are 5 essential pillars in your life that I'd like to break down to help you live in a state of personalization. You may be asking yourself, "why does overall health have to be personalized?" Or maybe you've asked yourself: "Why is it that my sibling can literally run up mountains, while walking up a hill just about kills me?" "How on how earth can my best friend be a vegan? ...who in their right mind likes to eat dirt!" Well, these are great questions! As a personal trainer, you can definitely assume that there is a reason why I chose one-on-one training as my foundation because yes, you guessed it: ONE SIZE DOES NOT FIT ALL!
So, what areas of your life can you personalize? My answer is, everything! All the things you come in contact with from the people you hang out with, to the colors of your couch pillows, what you do for a living, to the food that you eat. The power of little changes can play such an influential part to your daily life and your health. And lucky for you, this concept is broken down into my 5 personalized health pillars: food, physical activity, social interactions, environment and of course, your mind.
"Let food be thy medicine and medicine be thy food." Hippocrates had it right all the way back in 400BC. The trick is getting it right for you! Personalizing your diet is far from new, yet we feel the pressure from fad diets and what we've grown to understand as true. The truth is, and I can't stress it enough, we are all different. Based on your body measurements, age, gender, allergies, fat to muscle ratio, diseases, exposure to medications, your environment, and your caloric need, which change overtime, there are specific food you should add to your diet or avoid completely. This is to make sure your body has the nutritional, energetic, and physical results that you want and need. (1,4,8)
"Physical activity is the ultimate key, from what I've found to health. Humans are not made to be sedentary. We were made to move, to hunt and gather goods for our family. With that said, we're also each better suited to certain types and amounts of exercise. Again, Hippocrates said it best, "If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health."
Every body profile has unique fitness needs and will respond uniquely to distinct exercises. This means that while heavy weight lifting may be right for some, it could be disastrous--both musculoskeletal and internally-- for others. Lucky you, this is my expertise! The exercises that are suggested for you and are done in the right sequence, performed properly, and with the right intensity, you will begin to experience not only a change in your body, but also a change in your brain. These hormonal changes will help to regulate metabolism, even an increase in endorphins supports feelings of well-being! Moving our bodies is what we were born to do. (1,4)
"We as humans, are social creatures all the way to the core. The ways we laugh, play, converse, argue and love the people we spend time with influence every aspect of our wellness. Understanding who you are as a social animal will help you strengthen and deepen those relationships that are most meaningful to you. Learning how you best socialize and communicate will help you make choices that boost your overall sense of wellbeing and balance your "feel good" hormones and neurotranmitters. Positive social interactions can have a positive effect on your sleep, weight management and many other aspects of your life. Take notice to changes as you become more aware of your relationships at home and at work. This progress can have such positive mental and physical health effects! In the end, it will motivate you to continue making changes in the direction of your goals.
Geo-medicine is the study of how the environment affects health. Knowing your environment can help you determine what external factors have positively or negatively affected your physical and mental health and well-being. And different body types respond uniquely to different kinds of environments. There are body types who are better oriented to cool, dry climates or hot humid climates, urban hustle or rural terrain. Take time to understand your body's environmental needs and overtime take note of the changes. As you go about your life and change your environment remember your personal health needs change too. These factors include age, hormones, cell growth and more. Stay updated for your body.
Depending on how well you can understand and balance your brain's processes, your mind can be both your greatest ally and your worst enemy. When your brain is out of balance, the mind can wreak havoc on your productivity, memory, and well-being. If the brain is in balance, you'll present better motivation to reach your greatest dreams. Lifestyle changes can actually shift the chemical balance in your brain. The way you train your brain to think will directly influence the way you perceive the world, yourself and others.
1 Battista, Rebecca, et al. ACSM's Resources for the Personal Trainer. Wolters Kluwer, 2018.
2 “Health Benefits of Garlic.” Shaklee Corporation, 17 Apr. 2020, go.shaklee.com/health-benefits-of-garlic/.
3 HHS Office, and Council on Sports. “Facts & Statistics.” HHS.gov, US Department of Health and Human
Services, 26 Jan. 2017, www.hhs.gov/fitness/resource-center/facts-and-statistics/index.html.
4 Irwin, Melinda L. ACSM's Guide to Exercise and Cancer Survivorship. Human Kinetics, 2012.
5 Jennings, Kerri-Ann. “Eight of the World's Healthiest Spices & Herbs You Should Be Eating.” EatingWell,
Meredith, 2019, www.eatingwell.com/article/32764/eight-of-the-worlds-healthiest-spices-herbs-you-should-be-eating/.
6 Rideout, Victoria J., Foehr, Ulla G., and Roberts, Donald F. Generation M2: Media in the Lives of 8- to 18
Year-Olds. Rep. Menlo Park: Henry J. Kaiser Family Foundation, 2010.
7 “Target Heart Rate and Estimated Maximum Heart Rate.” Centers for Disease Control and Prevention,
Centers for Disease Control and Prevention, 10 Apr. 2020, www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm.
8 U.S. Department of Agriculture. Creating Access to Healthy, Affordable Food. Available
9 Wayne Westcott, Amanda Colligan, Kelly Lannutti, Rita La Rosa Loud, and Samantha Vallier (2018) Effects of
Resistance Exercise and Protein on Body Composition Following Weight Loss. Journal of Clinical Exercise Physiology: June 2018, Vol. 7, No. 2, pp. 25-32.
10 “Why Should People Be Active?” Centers for Disease Control and Prevention, Centers for Disease Control
and Prevention, 10 Apr. 2020, www.cdc.gov/physicalactivity/activepeoplehealthynation/why-should-people-be-active.html.
11 Wright, et al. “Usage Patterns, Health, and Nutritional Status of Long-Term Multiple Dietary Supplement
Users: a Cross-Sectional Study.” Nutrition Journal, BioMed Central, 1 Jan. 1988, nutritionj.biomedcentral.com/articles/10.1186/1475-2891-6-30.