Fitness in a Small Package

The Mind Body Connection

The art of Exercise Prescription and Programming is the successful integration of exercise science, behavioral techniques and positive reinforcement.


mind body

A consciously designed program will create opportunities for self development in the following areas:


The Physical Components of Fitness & Wellbeing:

Cardio Respiratory Endurance – the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.

Muscular Strength – the greatest amount of force a muscle or muscle group can exert in a single effort.

Muscular Endurance – the ability of a muscle or muscle group to perform repeated movements with sub-maximal force for extended periods of time.

Flexibility – the ability to move the joints (elbow, knee, etc.) or any group of joints through an entire, normal range of motion.

Body Composition – the amount of body fat an individual has in comparison to his / her total body mass.

  Nutritional Components of Fitness & Wellbeing:

Eating for health is not an easy thing to do for many people, especially with all the diet trends, social pressures and commercial temptations. In order to gain control over our nutritional health, one must be able to distinguish the difference between hunger and appetite. There is a big difference. Many factors influence when, what and how we eat.

  • Hunger is an actual physiological need to eat. Appetite is our desire to eat. Though accompanied by hunger, it is influenced more by psychological reasons. Our appetite could be triggered by various sensory stimulants, as well as stress, pressure/family traditions etc.

Proper nutrition plays a major role in attaining and maintaining total fitness. No matter which diet suits your lifestyle; low fat, no carbs, vegetarian, vegan, raw foods, etc., one must know and follow the basic nutrition principles if they hope to achieve and/or maintain a healthy body weight, as well as attain maximum physical fitness, mental alertness and overall wellbeing.


Psychological Components of Fitness & Wellbeing:

Emotional: Helping an individual maintain a positive self-concept, dealing constructively with feelings, developing such qualities as optimism, trust, and self-confidence.

Social: Helping an individual develop meaningful relationships, cultivating a network of supportive friends and family members, and being active within their community.

Spiritual:  Helping an individual develop faith in something beyond themselves; finding meaning and purpose in life, whether through religion, meditation, art, nature, health and fitness, or some other practice.

Self Reliance: Helping an individual to become more independent and more dependable.

Spontaneity / Adventurousness: Helping an individual to become self-expressive and open to change; breaking out of habits, fears and beliefs that control their lives.

Personal Integrity: Helping an individual feel stronger in their boundaries and principles that they have established in their lives.

Capacity for High Achievement: Helping an individual augment their ability for personal achievement though setting their own personal goals for themselves.

Interpersonal Sensitivity: Helping an individual to become more receptive to others and allow themselves to be positively influenced by others.

Assertiveness / Tenacity: Helping an individual to enhance their ability to advocate for their own rights and needs while maintaining emotional control.

Collaborative Capacity: Helping an individual to become more cooperative with others.

Mental Acuity: Helping an individual with their ability to focus on task despite distractions and emotional disturbances, keeping an active, curious and open mind with the ability to identify problems, and find solutions.


 A More Holistic Approach to Fitness & Wellbeing

How we think and feel can effect our psychology, our biology and our physiology. Physical changes in the body can bring about psychological changes and vice versa:

  • When the body has no healthy outlet for emotional stress, it manifest emotions through physical symptoms.  I.E. hypertension, muscle tension & G.I. disorders, etc.

  • When the mind has no healthy outlet for physical stress, it manifest emotions through psychological symptoms.  I.E. , anxiety, depression, loss of energy and concentration, etc.


“My goal as a Health and Fitness Specialist is to provide the proper opportunities for growth in all these areas. I can help you develop the strategies needed to adopt and maintain the exercise habit and fitness lifestyle.”

Improve your Quality of Life and your discipline for becoming a healthier you!