Navigating Mindful Fitness Through Self-Discovery

Life has felt like a relentless, fast-paced marathon of responsibilities and obligations, hasn't it? Balancing work, family, friends, and the never-ending stream of social media, hobbies, TV shows, and social activities can sometimes make it feel like we are just coasting through on autopilot. It is astonishing how quickly time slips away, and before you know it, months have passed, and those health and fitness plans we promised ourselves still haven't quite taken off, or the goals we set seem just out of reach. I get it; we all understand how critical it is to be fit and healthy. We need that energy, vitality, and mental strength to take on everything life throws at us and to live our best lives. But despite this understanding, the focus on fitness often take a backseat, even though we know deep down how essential it is for us. In the midst of this chaos, it is easy to feel overwhelmed by the mass volume of information available, especially when it comes to health and fitness. We often find ourselves chasing the latest diets and workout trends, hoping they will help us become fitter.

The pursuit of better health can feel like an uphill battle. It is hard to know where to start or what changes to make. It is easy to feel like we are going in circles, struggling to stick to a plan and stay motivated. And let's face it, many of us have fallen into the trap of never feeling quite satisfied with our bodies, constantly striving for an unattainable perfection or comparing ourselves to others. For years, when we think about getting fitter and healthier, we look to adjust our diet and exercise. "Eat less and move more" seems like a simple principle to adopt, but it is often easier said than done. It's a challenge to stick to a new regime, stay on track, resist temptations, and avoid slipping back into old habits. It is all too common to jump from one diet to the next or try the latest workout trend, only to blame the lack of results on the approach and then move on to the next big thing. Sound familiar? I've definitely been there!

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I have come to learn that one aspect that often gets overlooked in the pursuit of fitness is addressing our mental approach. Our minds are constantly filled with thoughts that influence our actions on a subconscious level. By becoming more aware of our thoughts, understanding how our incredible brains work, and learning to master our minds, we might just find the missing piece to help us become a fitter, healthier version of ourselves. Regardless of where you are on your fitness journey, I want to share my experience in understanding why you might not be seeing the progress you desire. Rather than solely focusing on external factors, it is time to look within, to understand why we continue to engage in habits that hinder our progress and to regain control of our lives. I will discuss helpful tips and tools to work on our minds as well as our bodies in simple ways that we can incorporate into our everyday routines. Whether it is about optimising our workouts or changing unhealthy eating habits, there is something for everyone to help us get fitter. Building a strong body doesn’t happen overnight, but by taking small, frequent, and consistent steps, we can achieve significant improvements. So let's be brave, open-minded, and delve into how our wonderful minds can aid us on our fitness journey.

Overcoming obstacles: My Quest for Fitness Success

Unrealistic expectations: I have often expected fast results and have been drawn to quick fixes or fad diets. I realise now that sustainable change takes time, and being patient and consistent is crucial. It is important to be kind to myself and stay committed for the long haul.

Lack of a clear plan: I have often known what I wanted to achieve, such as losing 20 pounds, but did not have a clear day-to-day plan for my nutrition and exercise. Without clear daily actions aligned with my goals and without tracking my progress, I have found it hard to make real progress.

Fear of change: Stepping out of my comfort zone has always been uncomfortable for me, whether it is joining a gym for the first time or trying a new workout routine. I have noticed that my mind often pulls me back to old habits and comfort zones. Overcoming this fear and resistance has been a real struggle, but I am working on mastering my mind and pushing through these difficult phases.

Lack of a learning approach: With the overwhelming amount of information available on Youtube and the internet for all kinds of exercise and diets, I have sometimes made uninformed choices, especially regarding things like calories in different foods and drinks. I realise now that educating myself, engaging professionals who are expertise in these areas and starting somewhere is essential. That's why I am taking the Health and Life Coach training from HCI.

Giving up too easily: I have often lacked motivation and willpower, leading me to give in to temptations and distractions. Small failures have sometimes felt like a reason to give up rather than as opportunities to learn and bounce back. I am working on being committed to consistent actions and learning how to bounce back quickly when things don't go as planned.

Self-doubt: I hane found myself stuck in the past, with deep-rooted beliefs based on past events that have made me doubt my ability to achieve my fitness goals. Phrases like "I can't" or "I am not flexible enough", have highlighted these beliefs that have held me back. I am working on understanding these beliefs and developing new ones to set myself up for success.

Lack of honesty with myself: I have sometimes justified indulgences by telling myself that a few treats won't count or that I have been good all week. I am realising now that true balance and progress come from being honest with myself about my choices and their impact on my goals. Taking back control and making the right decisions for myself is crucial.

Discovering Mindful Fitness: A Personal Journey of self-awareness and growth

I have recently come across the concept of mindful fitness, and found it to be extremely useful. What is truly remarkable about mindful fitness is that it extends beyond specific types of exercises but it applies to all aspects of our health and fitness - from our daily movement to nutrition, rest and recovery. Mindful fitness is all about being more in tune with ourselves, our thoughts, and our feelings, so that we can be in control of our actions and make positive, long-term changes.

One of the key principles of mindful fitness is paying attention. It is about becoming more aware of the present moment so that we can make conscious choices, whether it is about what we eat or how we approach our workouts. By doing so, we can feel more in control and learn to pause and check in with ourselves, asking questions like "Is this going to help me get fitter and healthier?" Another crucial aspect is understanding our subconscious thought patterns and beliefs. I have realised the importance of listening to that critical inner voice that often dictates our views about our bodies, food, and fitness. The fears it raises, such as "You are not good enough" or "You always fail at losing weight," can be acknowledged and actively challenged. It has been eye-opening to recognise and work on changing these thoughts that have held me back in the past. I have learnt to love my body now. Building confidence and love for our bodies is also a vital part of mindful fitness. It is about being less critical and judgmental towards ourselves and developing inner confidence to become fitter and stronger. Learning how to bounce back when we face setbacks in our fitness journey has been a significant part of my own experience. I have found that being gentle with myself during these times has been crucial in maintaining progress. Finally, understanding our autopilot habits has been enlightening. By becoming aware of our habits, whether they support or hinder our fitness goals, we can work on changing the negative ones and developing healthier ones. Recognising how habits are formed in our brains has allowed me to start making changes that support my fitness journey. Try this for yourself. The first step is becoming more aware of your thoughts and feelings, which is something I continue to explore as I delve deeper into this practice.

Ways to include movement into your daily routine

Here are some ideas to add movement to your daily routine along with the regular workout routine you have in place:

• Take the stairs rather than taking the lift or escalator ocassionally.
• Get off the bus a couple of stations earlier and walk the rest of the way
• Walk around when you are on the phone.
• invite your colleague to have a 1 to 1 outside of the office. Go for a walk if you have a park nearby. This can help solve problems or coach people more effectively.
• Incorporate stretching or light exercises during TV commercial breaks or while waiting for your coffee to brew.
• Organize a daily post-dinner family walk around your neighborhood or local park.
• Use a standing desk and swap out your chair for a stability ball to engage core muscles.
• Schedule short, brisk walks throughout your workday to break up long periods of sitting.
• Take up gardening or indoor plant care as a regular activity.
• Dance while doing household chores like cooking, cleaning, or doing the laundry.
• Practice taking mindful walks, focusing on your surroundings and sensations as you move.
• Use a pedometer or a fitness tracker to monitor and gradually increase your daily steps, setting achievable targets to reach each day.
• Join a tai chi or qigong group in one of the public parks in the mornings to start your day with gentle, flowing movements and mindfulness.
• Explore the numerous hiking trails in Hong Kong during weekends or holidays, such as the Dragon's Back Trail or the Lantau Peak Trail, for a scenic and invigorating outdoor experience.
• Engage in active hobbies, such as playing a musical instrument while standing or painting while using an easel to encourage movement and posture control.
• Participate in group activities such as dragon boat racing, a popular sport in Hong Kong that offers a full-body workout and a sense of community involvement.
• Take advantage of the city's beautiful beaches and consider activities such as swimming, or simply taking a long walk along the shoreline.
• Participate in outdoor activities, such as group yoga sessions or meditation classes, to promote physical and mental well-being.
• If you are living alone and without a helper, get crazy with your cleaning over the weekend. Sweeping floors, vaccuming, scrbbing the bathroom, burn 80 to 130 calories.

As I reflect on my journey, I realise that the pursuit of fitness is not just about physical activity or dietary changes; it is a holistic endeavor that involves our mental approach as well. Every step towards better health and fitness is a step towards a more fulfilling life. It is about progress, not perfection. I encourage you to embrace this holistic approach, to be patient with yourself, and to celebrate every small victory along the way. Start by incorporating mindfulness into your fitness routine, paying attention to your thoughts, and being kind to yourself. Whether it is taking the stairs, practicing mindful walks, or challenging your subconscious beliefs, every small change adds up to a healthier, happier you. Join me in this journey of self-awareness and growth. Let's take these steps together and see how our wonderful minds can help us on our fitness journey.