UNIT 4 - MENTAL WORKOUT

What is the concept of Mental Workout?

Mental Workout goes beyond closing your eyes and relaxing which is why it requires plenty of practice. This practice aims for the progressive development of an expanded consciousness and its healing capacities (Dacher, 2006, p. 64). There are thousands of methods available and the best way to find out which one is best for you is to try as many as you can and stick with what works best.

What does the research indicate are the proven benefits of a Mental Workout?

Research on Mental Workout indicates that practicing it an hour a day results in health, happiness, and wholeness (Dacher, 2006, p. 64).

Moreover, as an article by Joanna Glasner (2005) explains, “it's common knowledge that a proper exercise regimen can do wonders for the body. Only recently, however, have psychologists and gerontologists aggressively applied the same principle to the mind. Among people who work with older adults, the concept of "cognitive fitness" has become a buzzword to describe activities that stimulate underutilized areas of the brain and improve memory. Proponents of brain-fitness exercises say such mental conditioning can help prevent or delay memory loss and the onset of other age-related cognitive disorders” (Glasner, 2005).

How can you implement mental workouts to foster your psychological health?

Without a doubt, commitment is the first step to any goal we set for ourselves. Moreover, as I mentioned before, mental workouts require practice so we can start to see the benefits with time; therefore, patience and perseverance are also necessary. Thus, as Dacher recommends, I am setting a time, a place, and a space to practice mental workout every day so I can foster psychological health.

Gaby

Reference

Glasner, J. (2005). Brain Workouts May Tone Memory. Retrieved from: http://www.wired.com/medtech/health/news/2005/08/68409

UNIT 4 - EXERCISE

My experience with the exercises was GREAT! I’ve noticed that the more I do these exercises, the more I am able to concentrate and get into them. I will recommend others that have trouble with meditation to keep trying because I used to have the same problem, but it just takes a little practice to be able focus and get the full benefits.    

Gaby

UNIT 3 - Guided Relaxation Meditation Exercise

UNIT 3 - RELAXATION EXERCISE

The relaxation exercise was GREAT! The voice of the narration is VERY soothing and the music is calming as well. However, I’ve noticed that the more stressed I am, the harder it is for me to be able to concentrate on the exercise. Therefore, I realized that I need to do these exercises more often to lower my stress levels and get the full benefits of this technique.

Loved it!!!

Gaby      

UNIT 3 - WELLBEING RATING

On a scale of 1 to 10 my PSYCHOLOGICAL WELLBEING is 7 – I’ve come a long way during the last 5 years. I’ve learned to forgive others and myself for the mistakes we sometimes make, and I’ve been able to let go of the past and the things I have no control over. Moreover, I’ve learned to enjoy my present and have hopes for the future, but I still have some emotional issues I need to deal with. For instance, my relationship with my mother and two of my siblings is not optimal and although I don’t let it bother me, I must admit that my heart doesn’t feel complete without the family everyone longs for. Unfortunately, the situation makes it very difficult and complicated so I have to accept the status quo because I have no other choice.

On a scale of 1 to 10 my PHYSICAL WELLBEING rate is 8 – I eat very well, but I should exercise more and use stress relief techniques more often. Maintaining and ideal weight through good nutrition is great, but wellness doesn’t only involve aesthetics. Thus, I should incorporate more physical activity in my daily routine and take time to relax as well.

On a scale of 1 to 10 my SPIRITUAL WELLBEING rate is 10 – I have a VERY close relationship with God and my faith makes me feel fulfilled and complete when it comes to spirituality.         

I want to improve in these aspects and my goals include engaging in more physical activity, making more time for myself to relax, and coming into terms with the family issues I am experiencing. In order to accomplish these goals I need to make a plan to move toward each goal.

PHYSICAL WELLBEING – In order to make time to exercise more, I need to get up earlier to exercise for at least 30 minutes every day and include a routine that incorporates the five elements of fitness. “Whether you create your own fitness training program or enlist the help of a personal trainer, make aerobic fitness, muscular fitness, stretching, core exercise and balance training part of your overall exercise plan. It isn't necessary to fit each of the five elements into every fitness session, but factoring them into your regular routine can help you promote fitness for life” (Mayo Clinic, 2009). Thus, I need to create a program that integrates all of these elements and make sure I make them part of my routine.   

PSYCHOLOGICAL WELLBEING – I need to come into terms with the problems I am having with my family and I was thinking seeking professional advice to accomplish that because I haven’t been able to do so on my own.

Gaby


Reference

Mayo Clinic (2009). Fitness training: 5 elements of a rounded routine. Retrieved from: http://www.mayoclinic.com/health/fitness-training/HQ01305

UNIT 2 - RELAXATION TECHNIQUES

Nowadays, it is impossible to go even a day without having to deal with some type of stress. Our busy lives, global warming, the economy, and the chaos that exists around the world are only a few of the many uncertainties we have to deal with on a daily basis. Thus, to prevent experiencing the negative effects of the tension produced by all kinds of stressors we need to find ways to cope with stress effectively. There are many techniques we can utilize, but we need to test as many as we can and practice whatever works best for us.

 

Relaxation techniques include:

Autogenic relaxation, Progressive muscle relaxation, Visualization, Hypnosis, Massage, Meditation, Tai chi, and Yoga among others (Mayo Clinic, 2011). Follow this link for a comprehensive description of each technique http://www.mayoclinic.com/health/relaxation-technique/SR00007/NSECTIONGROUP=2

“Relaxation techniques are an essential part of your quest for stress management. Relaxation isn't just about peace of mind or enjoying a hobby. Relaxation is a process that decreases the wear and tear on your mind and body from the challenges and hassles of daily life” (Mayo Clinic, 2011).

Journey on Relaxation Exercise

This guided exercise will help you unwind, relax, and reduce stress. The narrator will guide you through a series of steps and explain the effects the exercise is having in your body. These visualizations will help you experience the sensations described as you reach a stage of calmness and a feeling of wellbeing.

My experience with this exercise was GREAT! However, the first time I tried a relaxation exercise I had a hard time concentrating so I didn’t get the full benefits of this technique. Indeed, it can take some practice to learn to focus, but the more you practice relaxation exercises the more benefits you’ll obtain.  

Try this exercise and share your thoughts please!  



Gaby Fischer

Reference

Mayo Clinic (2011). Stress Management. Retrieved from: http://www.mayoclinic.com/health/relaxation-technique/SR00007

UNIT 1 - INTEGRAL MEDICINE

To achieve absolute wellness we MUST create balance. However, we can’t create balance without harmony and we can’t have harmony in our lives if we don’t integrate a holistic approach that incorporates body, mind, and spirit.

In a Utopian society, medicine would be able to cure every existing disease and health professionals would have all the necessary answers and adequate treatments for every individual.  However, in reality, regardless of all the advances in medicine, this science is far from perfect.  Moreover, until recent years, only two systems were available; Allopathic Medicine and Complementary and Alternative Medicine.  These two forms of medicine are very different and far apart. Thus, there was a need to fill the gap in between which gave life to the theory of Integral Medicine.  

Allopathic Medicine is defined as “a system in which medical doctors and other healthcare professionals treat symptoms and diseases using drugs, radiation, or surgery” (National Cancer Institute, n.d.).  In contrast, Complementary and Alternative Medicine is defined as “a group of diverse medical and health care systems, practices, and products that are not generally considered part of conventional medicine” (NCCAM, 2010). Thus, Conventional Medicine treats the illness and Alternative Medicine treats the person, but Integral Medicine goes one step further and treats the illness, the person, and the physician (Schlitz, Amorok, & Micozzi, 2005).  

I will continue to discuss different elements of Integral Medicine in this blog to give you a better understanding of this practice. Please feel free to ask questions or give me some feedback. Your comments will be well appreciated!

Gaby Fischer

References

National Cancer Institute (n.d.).  Dictionary of Cancer Terms, Conventional Medicine. Retrieved from: http://www.cancer.gov/dictionary?CdrID=44921

NCCAM (2010). CAM Basics: What Is Complementary and Alternative Medicine? Retrieved from:  http://nccam.nih.gov/health/whatiscam/

Schlitz, M., Amorok, T., & Micozzi M. (2005). Consciousness and Healing: Integral Approaches to Mind-Body Medicine.  St. Louis, MO: Churchill Livingstone.

INTRODUCTION

WELCOME TO MY BLOG!!!

My Name is Gabriela Fischer and I am 38 years old. I am happily married and the mother of a 5 year old boy that bights my days with just a smile.   

I chose to study Health and Wellness because the field fascinates me, and it changed my life in many ways. When I was attending college back on 2001, I used to be obese so I took a nutrition class to learn healthy habits and lose weight. Putting into practice what I had learned, I lost 130 pounds in about two years, but most importantly I was able keep to them off and gain my life back.

When I was overweight, I experienced the terrible effects of this disease. Thus, I want make a difference in people’s lives by helping them be healthier and happier.

I am working on a Bachelor of Science in Health and Wellness, but I plan on continuing my education to become a Registered Dietitian once I graduate.

And that is me!!!

Gaby Fischer

My Philosophy of Life

Like a child, be spontaneous and sincere.
Laugh a little, and don’t take life too seriously.
However, don’t forget to exhibit responsibility and respect.
Like a philanthropist, be kind to others

and love them as they are.
Don’t try to change the world, adapt to it.
Accept yourself for who you really are,
and transform into who you want to be.
Fight for your dreams like a warrior,

focus in the moment and aim for a goal.
Don’t get caught up in the material.
Instead, put your heart into everything you do to give it value,

and center on your soul.
Use your human instinct of survival to live well,
nourish your body and treat it like a temple.
Make God a priority and love a necessity.
Only then, you’ll be able to understand and experience

the true meaning of life.

Each stage has good and bad times

because you can’t create balance

without something on each end.

You can’t find hope if you haven’t encountered despair,

you can’t enjoy happiness

if you never have experienced sadness,

and you can’t survive if you don’t learn to LIVE!!!

By Gaby Fischer