Embarking on a fitness journey is a transformative experience that extends far beyond physical well-being—it’s a commitment to living a healthier, more energized, and fulfilling life. Selecting the right workout program is a crucial first step, as it lays the groundwork for achieving your unique fitness goals. While the “best” workout program varies from person to person based on preferences, fitness levels, and specific objectives, an effective plan generally includes a balanced mix of cardiovascular exercise, strength training, flexibility work, and recovery practices.
In this blog, I’ll share the key elements of the program I use with my clients. You’ll get an inside look at how I integrate these components to create a holistic and sustainable approach to fitness. I’ll also offer insights into what I believe will become the gold standard for workouts and health and wellness coaching in the future.
What are the elements of a holistic health program?
- Strength Training
- Rehab and Prehab Exercise
- Breathwork
- Meditation
- Journaling
- Qi Gong
- Stress Addictions
- Energetic Blockages
- Trauma Healing
How much time do people really need in the gym?
To live an active and healthy life, your body needs to push and pull against resistance. When we lose the ability to generate adequate force, we become vulnerable to a host of issues and injuries. This is why strength training is so important, even for the average person simply aiming to “be healthy” and create lasting change.
The good news is that strength training doesn’t have to be time-consuming or confined to a gym. I’ve found that just three 30-minute sessions a week can be enough to make a significant impact. And yes, this can be done outside the gym! It might sound unconventional, but let me break it down for you.
The “Best” Workout Formula
The first key to ingredient in choosing the best workout program is making sure it integrates a proper warm-up and range of motion exercises so that you don’t get hurt. I find that most people have aches and pains or injuries to work around so making sure you do the proper rehab exercises before the strength training part is crucial.
When I work with clients, our sessions are broken into three key components:
- Warm-up movements
- Rehab exercises
- Strength training
While each part is important, the strength training is the “meat and potatoes” of the workout—the element that drives the most significant results.
The second key ingredient in the best workout program is movement selection and intensity. To create meaningful change, you must perform movements with both a high degree of proficiency and the right level of intensity. Proper execution ensures safety while maximizing results.
Finally, most people aim to not only build strength but also improve their physique (hypertrophy). The loads you lift and the speed at which you move play critical roles in achieving these goals. By optimizing these variables, you can effectively shape your body and enhance your strength.
Warning: Training Too Hard Can Fry Your Nervous System
The nervous system can be divided into two parts: the parasympathetic and sympathetic systems, each playing a vital role in our health. Understanding how these systems function and their impact on our well-being is quite simple. The parasympathetic nervous system is responsible for rest and recovery, while the sympathetic nervous system governs the fight-or-flight response.
We technically couldn’t live without either of these systems, but our modern lives often keep us in a fight-or-flight state. Prolonged exposure to this state can lead to a host of problems, including mental health issues, digestive problems, injuries, hormone imbalances, and even neutralize the benefits of our workouts.
This is why a holistic approach to health requires us to carefully examine our lives and assess how much time we spend in the rest-and-restore state.
Breathwork Gives You An Edge & Requires Very Little Effort
One of the biggest reasons I teach breathwork is that most people have a breathing dysfunction. This means that when I ask people to sit and breathe in a relaxed manner, they often fail to expand their abdomen on the inhale. Instead, they raise their chest and shoulders. This chest and shoulder breathing is a sign of dysfunction and is associated with the fight-or-flight response.
I teach breathwork to help people relax, recover, and shift their state of mind. A major reason I created this program is to help manage cortisol levels. How you breathe directly impacts cortisol production. Overdoing weight training, for example, can elevate stress hormones in the body. Additionally, when cortisol levels are high, testosterone levels tend to decrease, which can hinder your ability to get healthy or maintain good health.
Meditation Is The Secret To Amplifying Your Results
One of the hardest, but most game-changing, elements of a great workout program that I learned was meditation. Sitting in silence was very difficult for me at first. However, I’ve found that for both myself and my clients, just 10-15 minutes of meditation can not only help you shift into your parasympathetic nervous system but also increase immunity and help to rewire the brain for success.
The concept of meditation is simple: Become aware of your thoughts.
You don’t have to do anything in meditation other than observe. Meditation is about peeling back the layers of who you are and exploring what you might be feeling or thinking on a deeper level.
Did you know that about 95% of our thoughts happen subconsciously, and we have around 60,000 thoughts a day?
With numbers like these, it’s clear that if we want to be healthy, strong, and vibrant, we should spend time accessing the deeper levels of the self.
Journaling Helps To Bridge the Gap Between Awareness & Action
This may seem easy, but you’d be surprised how many people struggle to start with just 5 minutes of journaling. Why is this important? Once again, it’s about becoming aware of your thoughts and emotions. I believe, like many, that the root cause of many diseases is repressed emotions. Journaling is a simple tool to help you access what lies beneath the surface.
In truth, journaling is by far the hardest practice on my list. Some tips that have helped me get pen to paper—or my fingers moving on the keyboard—include committing to a simple poem or just “word dumping.” It doesn’t have to make sense. I enjoy writing in bullet points, as it allows my brain to go in many directions with just a few words. The key is finding a way to begin, whatever method works for you.
Qi Gong Moves Trapped Energy
Qi Gong is a form of movement meditation and I often think of it as the grandparent of Tai Chi. I’ve been practicing Qi Gong for the past five years and teaching it for several key reasons. First, it incorporates movement, which many people find more engaging than sitting in silence. The slow, fluid patterns of Qi Gong offer a calming yet energizing experience that’s accessible to all. Second, it’s so distinct from traditional workouts that the body recognizes it as something new and refreshingly low-stress.
I’ve noticed that the body tends to remember movement patterns, and when they mirror existing stress responses, it can activate a stressed state. Qi Gong, however, introduces gentle movements that break those patterns and promote relaxation. Like many other elements in this program, the goal is to use what works for us—there’s no need to be a bodybuilder, yogi, or Qi Gong master to experience the benefits. I take a personalized approach, assessing what each individual needs and building a program that’s tailored to them. For instance, in my own daily practice, I incorporate 3-5 Qi Gong movements that consistently help me unwind, de-stress, and recharge.
Your Personality Creates A Specific Stress Addiction
One of the best ways to begin understanding your personal programming is through one of many personality tests. This isn’t about putting you in a box—it’s simply a tool to guide you on your journey. When I work with clients in person, I often begin identifying their Enneagram type during our first consultation. This helps me pinpoint one of the nine basic “shields” we use to survive or seek love.
The nine Enneagram types and their corresponding shields are:
- The Reformer – “I must be perfect in order to be loved.”
- The Helper – “I must be helpful in order to be loved.”
- The Achiever – “I must be successful in order to be loved.”
- The Individualist – “I must be unique in order to be loved.”
- The Investigator – “I must be competent in order to be loved.”
- The Loyalist – “I must be secure in order to be loved.”
- The Enthusiast – “I must be happy and free in order to be loved.”
- The Challenger – “I must be strong and in control in order to be loved.”
- The Peacemaker – “I must be peaceful and harmonious in order to be loved.”
For example, I’m a Type 2, which means my shield is that “I must be helpful in order to be loved.” Understanding this has been a game changer, as it helps me recognize when I’m acting out of a genuine desire to serve or when I’m seeking validation in return.
Trauma Can Cause Blocks In Our Chakras (or Energy Hubs)
Understanding the chakras offers profound insight into where energy may become blocked and how these blockages impact our health. The concept of chakras is not only spiritually significant but also has been scientifically acknowledged. The work of Dr. Joe Dispenza has been particularly influential in helping me weave chakra healing into my holistic approach.
When we experience trauma—whether it’s a major event (big T) or more subtle, everyday stressors (little t)—what truly matters is the effect it has on the body. Chronic daily stress can severely disrupt the natural flow of energy, leading to imbalances that manifest in both our mental and physical health. By understanding and addressing these energetic disruptions, we can target the root causes of issues rather than merely treating their symptoms. This deeper approach allows for lasting healing and restoration.
Conclusion
The model for health has evolved significantly over the years. When I first started working as a trainer 30 years ago, it was uncommon for trainers to address injuries or look beyond traditional fitness methods. Today, achieving true health requires us to go upstream and address all the factors that might be influencing our well-being—physical, mental, and emotional.
We’re fortunate to live in a time where science increasingly recognizes the profound connection between the mind and body. This integrative approach has shown that health, strength, and vitality are achievable at any age. The key is embracing a holistic mindset that supports both prevention and healing, empowering you to live your healthiest, most vibrant life.
Questions Worth Asking Yourself
- Am I looking at my health holistically?
- What are the stories I’m telling myself?
- Have I taken the appropriate steps to heal injuries by addressing both my body and my mind?
- Do I love myself enough to make the changes that will lead to a great life?
- Do I need support to do this?
If you want support, click here to set up a free consult. I’d love to help outline the best workout program for you and get you on the path to a more enjoyable life.