As we enjoy the final days of summer, it’s the perfect time to shift our focus back to a regular routine that includes a healthy dose of self-care. At Empower, our fundamental philosophy revolves around four key pillars: ThinkFUN, Get Fit, Eat Well, and Sleep Well. These pillars provide a comprehensive pathway to a healthier and more balanced life. Let’s dive deeper into each one and see how they can help you become the best version of yourself.
ThinkFUN: Adopt an Opportunity-Focused Mindset
What is ThinkFUN? ThinkFUN is a concept we’ve created at Empower after over 25 years in the fitness industry. We’ve discovered that true health and wellness are not just about sets and reps but also about nurturing your mind, body, and spirit. Your mindset is crucial. To be genuinely healthy, you must adopt an opportunity-focused mindset and incorporate elements of personal growth and fun into your overall wellness plan and life.
The Power of Our Minds: In a world with ever-changing diet trends and exercise routines, research shows that how we think and feel about our diet and exercise directly affects our health outcomes. By shifting your mindset to be less critical, more inclusive, and more positive, you have the power to improve your health. Remember, mindset matters!
Get Fit: Find Exercise You Enjoy and Strive for 5!
Finding the Best Exercise: We often get asked, “What is the best exercise for me to do?” While we can program effectively for different populations, the best exercise is the one you enjoy the most! Enjoyment is key to consistency. Find activities you love and make them a regular part of your life. Strive for at least five days of movement each week.
Comprehensive Workout Plans: The most effective workout plans include a mix of:
- Strength training
- Cardiovascular training
- Mobility training
- Balance and functional training
- Rest and restoration
Stay motivated and safe by finding a workout partner, a great personal trainer, a fitness community you enjoy, or all three!
Eat Well: Embrace a Whole-Foods Diet, High in Veggies & Fruit
Simple Nutrition Philosophy: Our Eat Well philosophy is straightforward: eat good, clean whole foods and fill half your plate with veggies (and a little fruit). With so many fad diets and trends, it’s easy to get overwhelmed. Keep it simple by making it a habit to fill half your plate with veggies at every meal.
Nutrition Tips:
- Discover what foods work best for you.
- Enjoy healthy eating.
- Evolve your nutrition over time.
Plate Measurement Method:
- 1/2 veggies
- 1/4 complex carbohydrate
- 1/4 lean protein
Examples:
- Veggies: All types!
- Complex carbs: Sweet potatoes, whole grain bread, brown rice, oats, beans, quinoa.
- Lean proteins: Chicken, turkey, lean ground beef, pork loin, fish, eggs, non-fat yogurt, nuts, nut butters, seeds, tofu.
Sleep Well: 7+ Hours a Night is Key
Importance of Sleep: Sleep is almost magical. Your body uses this rest to reset your system and prepare for another day. Aim for at least seven uninterrupted hours of sleep each night. Slowly adjust your bedtime routine to reach this important sleep threshold.
Strategies for Better Sleep:
- Stick to a sleep schedule.
- Pay attention to when and what you eat and drink (avoid stimulants and alcohol, and don’t go to bed hungry or stuffed).
- Create a restful environment.
- Limit daytime naps.
- Exercise daily.
- Manage stress.
Remember:
- Lack of sleep can cause you to exercise less and eat more.
- Even if you eat well and exercise, insufficient sleep can hinder fat loss.
At Empower, we believe these four pillars—ThinkFUN, Get Fit, Eat Well, and Sleep Well—create a strong foundation for wellness. Embracing these principles will help you show up as the best, strongest, healthiest, and happiest version of yourself. Let’s make the most of the waning days of summer by refocusing on our wellness journey together! Click HERE to start your wellness journey.
