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TWP #002 - The Three Pillars of Wellness

5/10/2018

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Think about what it would be like to have complete control, or at least understand exactly what you need to feel and be well. Imagine a daily life of aiming for just balance, progression, and not perfection. This is what we strive for and can do if we just take the enough time to understand what we need and the take the smaller steps towards those needs.
Welcome back to the Tioga Wellness Podcast. 
I’m so excited to talk about the best way for us to think about our wellness. I will simplify the confusing world of wellness, by sorting everything we need to know, do, and consider about our own wellness into three categories.
Last time you heard me briefly talk about these three categories of wellness, pillars so-to-speak because they all three support our overall wellness. I emphasized that these are the only three areas you need to act on as it builds towards human well-being.
So, starting now, I will further breakdown the topic of wellness.
As a reminder, these three categories are: 
Nutrition
Stress Management
Movement
But first, how did I get here - how did I arrive at this philosophy?
For me, it has being exceptionally enlightening to look back at my over 10 years of experience in the wellness industry as a coach and wellness consultant. When I reflect back broadly at this experience, it’s clear that success I’ve seen in those I work with can all be tracked back to those three categories - nutrition, stress management, and movement. Every goal, every habit, every action, and every result can be attached to one of the three.
It’s starts at the beginning. I’ve seen, and experienced myself, the confusion people go through when contemplating, and ultimately beginning a wellness program. There is so much information; it’s mostly good information (.meaning it can work)… But too much information can blind us to what will work for us, as individuals.
I’m a problem solver. I look at an issue, and think - well, what does a solution to this problem look like. Then I drill BACK from there to formulate my approach to solving the problem. Issues within wellness, I approach the same way. 
    - What’s the issue?
    - What is causing the issue?
    - What actions can help eliminate the issue?
    - What habits support the actions?
    - What mindset is needed to fully understand how to began to form new habits?
I’ve found it very simple to funnel thinking about wellness into the three categories, then build action plans that are rooted in those three.

Also, when I look at nutrition, stress management, and movement as an ever-evolving model of wellness this brings me to thinking about an much more integrative approach to address wellness. So often I’m finding there is a connection between the three categories - meaning actions, and changes to one can affect the results we see in another. And when we address holistically taking into account those indirect attributes, a much more sustainable state of wellness becomes more clear.

Again, these three categories of wellness apply to everyone - absolutely everyone. Regardless of current state of health, level of fitness, goals, walk of life, individual demographics and personal circumstances. They apply to everyone! The beneficial function of human physiology is dependent on our actions and habits in nutrition, how we manage stress, and how we move.

Let’s quickly discuss balance…

It is the balancing act between nutrition, stress management, and movement that creates our state of overall health and wellness.

If you clearly and intentionally target your thinking, understanding, and actions towards these three areas of wellness, you will begin to gain a clear and mindful approach to what your body needs.

It’s important to know that we will never be in the state of total balance - or total perfection when it comes to being well and healthy. 

However, we can strive to become balanced. 

Homeostasis is the concept of a body being in a state of balance - being static. This means one system is acting complementary based on the actions of another system to balance the body. Our bodies are designed with the intelligence to maintain a static state, but this state is dependent on our intake of nutrition, how we manage our stress, and how our body moves.

When we become chronically out of balance, and our body is beginning to breakdown because of this imbalance, the solution is to put together goals and actions that support each of these areas. 

But again it’s important to know that we will never be completely balanced. At no time ever - unless when we’re dead - will our bodies be in the perfect homeostatic state. It’s impossible. But by understanding these three areas we can be present and mindful of our bodies current condition and needs. 

For example, stress is generally good for our body - as you’ll hear - stress helps our bodies grow and adapt. But our actions within nutrition must be DESIGNED and be intentional to complement our any expected or realized stress. 

Another example, let’s say we have a goal to complete a 5k or 10k run. This means our movement - exercise - will be very active thus our bodies will be intentionally put under stress (…so we can adapt to running). Managing this stress by getting good sleep would be important in complementing the body’s adaptation to the stress. I hope this make sense.
I think the takeaway I’d like you to all have here is that improvement in individual wellness is not the result of one aspect of your life being addressed and acted upon. Progression in wellness is about acknowledging that these three areas all work in a symbiotic relationship to provide our current state of wellness. It’s when we understand where we are, and open ourselves up to introspection that we begin the road to the most balance state of wellness possible
On the next episode of The Tioga Wellness podcast we dive into how nutrition contributes to our wellness.
Thanks for listening, and be well…

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TWP #001 - What is Wellness?

3/18/2018

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Let’s talk about wellness!

Wellness is the most important attribute of all human life. 

Wellness is THE constantly evolving state of being in mind and body. I believe that wellness in mind and body is multifaceted - made up of three inter-supported pillars: 
  • Nutrition 
  • Stress Management
  • Movement 
This is for for everyone. That’s it - nothing more; nothing less. Nothing. For everyone; regardless of your current state of wellness.
Think about this: It must be our intention as humans to strive toward an optimal state of wellness. Wellness affects all aspects of us as individuals and every single one of our relationships.

The World Health Organization says, “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” Think about that…

The commitment we make to wellness being THE top priority in our lives will result in an multitude of positive impacts on ourselves - mentally, emotionally, and physically. This means a daily targeted focus on positive influence over the actions we take to better our individual health, relationships, career, and everything that makes us US!

But let’s not just look at wellness as a task or a must-do. Wellness can and should be a journey that we embark on as we search for a better quality of life. This is about adopting behaviors to build habits to support activities that keep us striving towards the constantly evolving state of wellness through living a positive lifestyle.
It is true and should be expected that we will experience instances of good health, bouts of illness, and perhaps these illnesses will become life-threatening. 

But it is important to recognize that as our lifestyle changes, and evolves in a positive direction according to our own needs, the chances of these instances of illness coming to fruition - serious or otherwise - can be greatly reduced.
A life of abundant good health should be our fault; not a life of mental suffering and physical illness.

This pursuit of wellness through personal growth intended for an improved quality of life is rooted in simply living a balanced life. 

This balance is all about being present with our minds and bodies. This means being aware of what’s going on in our mind and in our body. Then taking steps to address what we acknowledge to be out-of balance. This is a cycle that repeats itself daily, hourly, by the minute - every single day.
Now, all that said, what’s next? We need information. The biggest reason people fail in the pursuit of wellness is the lack of information - information about how to identify when we’re out of balance, what to do when we recognize imbalance, and understanding how the choices we make can affect our wellness.
Welcome to the Tioga Wellness Podcast. This forum is about the intention to become more informed so we can all be present and connected with ourselves. The objective is to remain on the path to a more positive lifestyle - for myself personally as well as being able to share with you all the information I learn, and actions we all need to do to put that information to work - for ourselves and each other. 

Let’s make some agreements:

  1. It’s about progress, not perfection. we cannot alway be 100% - there will be set-backs and obstacles. It is through experiencing these obstacles and set-backs that provide us the opportunity to check in a reset, and oil the chain so-to-speak.
  2. No one way is the right way. The greatest strength we have as a group of wellness-seekers is diversity. We all have different needs. We all have different experiences. We all have different values and beliefs. We all have different tendencies. We all learn and put information to work differently. Just as we are to be balanced within ourselves, acknowledging that the strength in diversity of the group can be the greatest contributor to our own walk on the path to a positive lifestyle.
  3. We are on our own time. There will never be an end to going after wellness and a positive lifestyle. There is only the ability to live ever-connected to both ourselves and the world around us - to include our relationships with others. We must make the internal agreement that it doesn’t matter what someone else is doing, or where someone else is on their path. It only matters where we are, and how we are working in joy to accept where we want to go.

I look forward to this journey and hope you will join me.

Be well!

**Intro and Background music in this episode by The Ginger Runner (Ethan Newberry). Check out the music on iTunes, Spotify, SoundCloud and some fantastic videos on YouTube. Thanks Ethan!!

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FETR #5: The Perfect Metabolism Plan with Sara Vance

7/3/2015

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Welcome Sara Vance! On this episode of the FETR podcast, I welcome Sara Vance from RebalanceLife. Sara is nutritionist, author, and mother of two living in Southern California. Sara is a passionate advocate for nutritional approaches to health because she’s been on the other side.

Sara walks us through a few of her ’10 Keys for a Perfect Metabolism’: 
  • Break Up With Sugar
  • Fix Your Fats
  • Heal Your Gut
  • Identify Food Intolerances
  • Detox
  • Reduce Inflammation
  • Destress & Get Sleep
  • Get Nutrients
  • Hydrate
  • Exercise Smarter
We also visit the topic of intermittent fasting, why you may want to eat your carbs later in the day, and what’s wrong with the phrase ‘everything in moderation’.

Be sure to pick-up Sara’s new book: “The Perfect Metabolism Plan - Restore Your Energy and Reach Your Ideal Weight”.  

Check out Sara’s website - www.rebalancelife.com - for recipes, a blog, information on services and courses if you’d like to engage her directly to help with your specific needs. 

For more on the Tioga Wellness/Fitness & Endurance Training Podcast check out our website at www.tiogawellness.com/podcast.

Of course, you can find me at www.tiogawellness.com or www.heytombarbieri.com. Interact with all of us in the Fitness & Endurance Training group on Facebook.

- Visit the show page and subscribe on iTunes or Stitcher. Give the show a review? ;-)

 Thanks for listening in - Be fit! Go far! Live well!

Tom

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FETR #4: More Nutrition: Carb-Backloading, Weight-Loss and Training, Choosing the Right Race for You

6/30/2015

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Welcome Jules and Chris! In this episode we discuss nutrition specific to your experience in fitness and your goals. Yes, nutrition again!! 

We also get into the question of whether it’s effective to focus on weight loss and specific race training concurrently. The topic of carb-backloading makes an appearance. Lastly we talk about what to consider when choosing your races.

Enjoy!

Find out more about us:

  • Chris' blog site - and be sure to check out his awesome coaching services.
  • Jules’ blog
  • Of course, you can find me at www.tiogawellness.com or www.heytombarbieri.com
  • And check out the Fitness & Endurance Training group on Facebook: 

Thanks for listening in - Be fit! Go far! Live well!

Tom

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FETR #3: Metabolic Efficiency & Fat Adapted Training with BJ Tucker

6/23/2015

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Welcome BJ Tucker! In this episode, BJ and I share opinions about metabolic efficiency and fat-adapted training. We also discuss the overall importance of matching your nutrition strategy to your specific fitness and health needs and goals. 

To learn more:
  • Metabolic efficiency:   Metabolic Efficiency Training for Athletes   by Bob Seebohar 
  • Fat Adapted training:  What Does It Mean to Be Fat-Adapted?   by Mark Sisson

BJ and I neither support nor discourage metabolic efficiency or fat-adapted training. Please be sure to do your own research when deciding upon what strategy of nutrition works best for you and your goals. Follow the links above for more information on the topics discussed. **Of course, be sure to check with your doctor before you begin any exercise or nutrition plan.

Check out BJ’s fantastic podcast with Lisa Fallon-Mindel - Real Food & Beyond  and jump into BJ’s blog.

Of course, you can find me at www.tiogawellness.com or www.heytombarbieri.com. Visit and join the conversations the Fitness & Endurance Training group on Facebook:

Thanks for listening in - Be fit! Go far! Live well!

Tom

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FETR #2: Coaching, Endurance Sport Lifestyle, Kids in Sports, & More…

6/15/2015

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We’re back! And this week we welcome Jules Gorham to our conversation. In this episode of this new podcast series, we talk about:
  • What’s going on with each of us
  • Coaching, again…
  • How to interact effectively with a coach
  • Overcommitted athletes
  • The ‘endurance sport lifestyle’
  • Kid’s sports - Are parents out of control?
  • Some banter about our favorite nutrition ‘guru’ ;-)


Check out more about your hosts:
  • Chris blog site and check out his coaching services.
  • Jules’ blog 
  • Steve, well he’s in the group on Facebook ;-)
  • Tom at www.tiogawellness.com or www.heytombarbieri.com
  • Of course, check out the Fitness & Endurance Training group on Facebook

Thanks for listening in - Be fit, and go far!

Tom, Chris, Jules, and Steve

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FETR #1: ‘Fitness & Endurance Training Radio’ Debut

6/8/2015

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Welcome to a new format of the podcast - Fitness & Endurance Training Talk Radio! A regularly, irregular podcast delivering fun, informative, and opinionated conversation around topics trending in the complicated world of fitness and endurance sport training. 

This podcast format is a spin-off of the Fitness & Endurance Training group on Facebook.

Would you like to be on the show? Drop me a note here....

On this first episode in this series, we talk about:
  • James Lawrence, the ‘Iron Cowboy’
  • MAF Training
  • Are endurance athletes ‘happy’?

More about your hosts:
  • Chris' blog site and his coaching services.
  • Meghan Fanning at www.zenurancenow.com.
  • Steve, well he’s in the group on Facebook ;-)
  • Tom at www.tiogawellness.com or www.heytombarbieri.com


Thanks for listening in - Be fit, and go far!

Tom, Chris, Meghan, and Steve


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TWP #9: Fitness Roundtable with  Chris Hague and Steve Booth

5/31/2015

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Listen in as us “Fitness Junkies” exchange opinion and share experiences around common topics in fitness, nutrition, training, and wellness. After a bit of banter, we cover a topic fresh on our minds like training as an accidental triathlete, coaching & industry certifications, social media influence on health & fitness.

  • Chris blog site and his coaching services.
  • Steve, well he’s in the group on Facebook ;-)

Thanks for listening in - Be well, and go get it!

TB

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- Check out the Tioga Wellness Podcast page (...coming soon) on Facebook.
- Lot's of great discussion in the Fitness & Endurance Training group on Facebook.
- Visit the show page and subscribe on iTunes or Stitcher. Give the show a review? ;-)
- For more about me, see my personal blog at www.heytombarbieri.com.
- Contact me at tom@tiogawellness.com.



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TWP #8: Fitness Roundtable with Jules Gorham, Chris Hague,                                      Steve Booth, and BJ Tucker

12/5/2014

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Listen in as us “Fitness & Endurance Junkies” exchange opinion and share experiences around some recent news and other common topics in fitness, nutrition, training, and wellness. Specifically, we cover two items shared and discussed in the Fitness & Endurance Training group on Facebook:

  • Calorie Counts at Last Coming to Chain Restaurants
  • How Often Should You Fuel During Long Runs? 

For more on our roundtable participants, check out:
  • Jules' blog
  • BJ’s blog
  • Chris' blog
  • Steve, well he’s in the group on Facebook

Thanks for listening in!

Be well, and go get it!

TB

****************************
- Check out the Tioga Wellness Podcast page (...coming soon) on Facebook.
- Lot's of great discussion in the Fitness & Endurance Training group on Facebook.
- Visit the show page and subscribe on iTunes or Stitcher. Give the show a review? ;-)
- For more about me, see my personal blog at www.heytombarbieri.com.


-Contact me at tom@tiogawellness.com.
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TWP #7: Reach Your Goals with John Kim

11/11/2014

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Picture
Go get YOUR goals!

Licensed Marriage & Family Therapist, John Kim talks us through his perspective on actions to put to work on the path to achieving YOUR life goals. John’s witty humor and unique ‘Live Different’ approach put’s him well outside of the traditional practice and advice you’d hear from a typical LMFT.




We cover the following 7 actions highlighted by John in a recent Mind Body Green article.  

  • Be clear and specific on what the goal is. 
  • Break down the steps to get there.
  • Get obsessed.Use your story as leverage.
  • Notice your gains. 
  • Be tenacious. 
  • Take complete responsibility for the learning.

John’s article ‘A 7-Step Guide to Accomplishing Anything You Want in Life’ on Mind Body Green:

Visit John’s web site The Angry Therapist.

See John’s books on Amazon.

John’s Revitalize talk, ‘Why CrossFit Will Change Your Life.

Follow John on Instagram, FaceBook, Twitter, and Tumblr.

Be well, and go get it!

TB

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- Check out the Tioga Wellness Podcast page (...coming soon) on Facebook.
- Lot's of great discussion in the Fitness & Endurance Training group on Facebook.
- Visit the show page and subscribe on iTunes or Stitcher. Give the show a review? ;-)
- For more about me, see my personal blog at www.heytombarbieri.com.
- Contact me at tom@tiogawellness.com.


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