Unit 10

Throughout this course I can say I have learned a lot and I am glad I took this class. I love learning new techniques and exercises. The fitness tips each week were great and I love trying them and letting my friends and family know about them. My goals have changed a little bit although I am a fitness person already my goals are just to continue exercising daily and achieving cardio fitness goals. I want to eventually do a 10K race. I have run a 5K and then one day maybe even do a marathon. I can’t believe my cardio fitness has improved so much but it is a great feeling that I can do more and more every day. My personal experience in this course was absolutely great. I love school and having a class with a subject I enjoy is even better. I didn’t care too much for the papers but I can write all day just don’t really like to unless I’m in the mood. But the class, professor and classmates were all great. The blog posting would have been better in my opinion if everyone would have participated in every week. I love helping others, it’s part of my job so I love giving my advice and information that I have learned so everything I am taking from this course will be told to others.  Thanks for a great 10 weeks.

Unit 9

                         I.                  Introduction:
I believe if we can grow and develop ourselves physically, spiritually, and psychologically we will grow with health and have calmness about us and others will follow. We need to guide others for our own personal development. To be able to guide, we will need to know the way and the steps to develop integral health. The journey to integral health will last a lifetime and I will be learning throughout the rest of my life. I will include activities and practice them every day. My state of well-being and health is what I will improve.

                      II.                  Assessment:

On a scale from 1-10 I would rate myself physically an 8 because I am confident and secure with myself. In the spiritual aspect I would say a 7 because I know my spiritual priority and I am ready for what can happen any day now. I am a church goer and believe in God. My psychological well-being I would again say an 8 because I have no insecurities and I know what will happen and I am very happy with life right now.

                   III.                  Goal development:
The goals I have created for myself in reacting to fitness and focus on being more physically active. The spiritual are I want to go to church more often every week on Sundays and Wednesdays. I feel like it will help me in a positive way. Psychological area I want to actually take time and love me and send positive energy to my family and friends.

                   IV.                  Practices for personal health:
The activities and exercise I could participate in my life would include being active in any way possible such as walking by myself or with friends. Any exercise helps me relax and reach goals. Yoga seems to relax me and breathe easier. Physically I could walk or spin class will help me by becoming more fit and reach fitness goals. Spiritual I can meditate and yoga will help me relax and focus more often could help me have a clean state if mind. Psychologically I can do puzzles and clearing my mind, it helps improve and challenges it.

                      V.                  Commitment:
I will track my progress by keeping a journal and writing everything down and keeping track. Some strategies I will use are organization, commitment, positive thinking, and reliability. I also will have a buddy to keep me on track and accountable also to make sure I stick with my goals. 

UNIT 8

I have incorporated meditation into my day. I start my day with meditation and them I go for my morning workout/run the combination of doing these two actions sets my day up for success. I make sure to get my workout in every day. It helps me overall. As I am exercising both my mind and my body, it helps both. I walk in different places everyday it makes my mind think and I can interact with other things like nature and think about my life. While I still have a long way to go on my path to true flourishing I believe these steps are helping me become a more whole person. I’m not fully committed to everyday meditation but at least 4-5 days a week and it helps.

Unit 7

UNIT 7!!!

I did try this exercise and was successful at accomplishing what I was hoping to achieve with this exercises. My mind calm and felt like it was beneficial. I was able to feel calmer after the exercise. To me, the saying “One cannot lead another where on has not gone himself” means that a person can’t fully explain and give advice to anyone without having experienced the topic or thing themselves. Like with being a personal trainer if I was to tell my client to do an exercise that I haven’t done before then it would be wrong. The client needs to be able to trust you and your knowledge. I believe we do have an obligation to our clients in developing our own psychological, physical and spiritual health because this will give the clients confidence in your guidance and trust that you are leading them in the right direction to do anything. I have grown in all aspects.

Unit 6

UNIT 6

The integral assessment asked us to close our eyes and for a minute or two rest into the natural ease of our mind and body. It then asked us to repeat one certain phrase.
What does Dacher say? He says this mini practice will be helpful in expanding our hearts and minds and it will serve as an antidote to hatred and anger (Dacher, 2006).
I felt calm, and at ease after this exercise. I could feel all the positive feelings after all the exercises.

They were (are) psycho-spiritual flourishing and biological flourishing.  I really don't take time to focus on myself much. I have recently started to take time to do something for myself every week. I am practicing mediation every day like I want to, I have recently started to keep track of my intake of food and my workouts. I have lost about 5-7 pounds in the last 12 days. As I am a personal trainer I need to these so I practice what I say I do myself.

 I am going to focus more on time management and setting more time aside for myself. I feel better when I work out and eat healthy. I just have a better energy and other all good mood. I would rather eat right as I didn’t when I was little and had to eat sweets all the time. I tend to only want them when I crave them which isn’t much, maybe three times a month.

Dacher, E. (2006). Integral health; the path to human flourishing. Laguna Beach, CA: Basic Health Publications, Inc.

Unit 5

Both of these exercises were very calming and easy for me to relax with. I really enjoyed the controlled breathing and the relaxation feeling from them. It had me relaxed. The loving kindness exercise was a little bit emotional for me I felt all of the love and kindness but when I thought of someone in pain, it was hard for me to handle. I recently became an emotional person since by best friends moved away 2 years ago. It made me realize I don’t take any moment for granted. I did really like the subtle mind exercises. I had a calming feeling over me. I was able to freely let thoughts just flow in and out. I love expressing my feelings.

Discuss the connection of the spiritual wellness to mental and physical wellness. Explain how the connection is manifested in your personal life.

I have read that our mind, body, and spirit are all connected and that we must balance them in order to achieve wellness. Wellness is super important. Living a healthy and including wellness in my life has helped me be successful. I have been meditating and I do yoga at least four times a week.

Unit 4 Blog

Unit 4 Blog

The loving kindness exercise was different. It was very different to me. It was joyful, touching, and emotional. I felt the love and kindness I have when I thought about the people I care about in my life. It really touched me. I could feel the warmness surrounding me. It was a relaxing, calming, and pleasant feeling. When I started to think about my love ones hurting and suffering it made me think and made me sad. It was a good idea to take in the suffering of your loved ones on the in-breath, and on your out-breath send out health and joy. I thought overall it was a good exercise and I learned from it.


In my opinion, "mental workout" suggests exercising our mind or working our brain to be healthier. According to Dacher (2006) "mental workout" means utilizing contemplative practices to help tame the mind's constant mental activities and train it along with opening one's heart, expanding consciousness, and progressing towards psychospiritual flourishing. The goal is for progressive development of an expanded consciousness and healing within the mind, body, and spirit. I encourage my clients as I am a personal trainer to get a physical workout of course but also a mental one as well. It is great to give the mind a workout and make it think.