Embark on a transformative journey towards a healthier, more fulfilling life by embracing fitness as a lifestyle. This comprehensive guide explores the multifaceted aspects of integrating physical activity, nutrition, and a positive mindset into your daily routine. Beyond mere exercise, we delve into the profound psychological and emotional benefits of making fitness a fundamental part of your existence.
This guide will equip you with practical strategies, actionable tips, and inspirational insights to overcome common obstacles and sustain your fitness journey. We will cover everything from defining fitness as a lifestyle to celebrating milestones and avoiding burnout, providing a holistic approach to long-term well-being.
Defining Fitness as a Lifestyle
Embracing fitness as a lifestyle transcends the fleeting pursuit of a sculpted physique. It’s a holistic approach to well-being, deeply interwoven with daily habits and personal values. It’s about recognizing the profound connection between physical health and mental clarity, and making conscious choices that support both.Fitness as a lifestyle is not a temporary regimen but a fundamental aspect of one’s overall existence.
It’s the seamless integration of physical activity, mindful nutrition, and positive self-care into the fabric of daily life. This contrasts sharply with the often-stressful and unsustainable approach of treating fitness as a chore, leading to burnout and a lack of long-term adherence.
Defining Fitness as a Lifestyle
Fitness as a lifestyle is more than just exercising; it’s a conscious commitment to overall well-being. It’s a paradigm shift from viewing physical activity as a chore to seeing it as an integral part of a fulfilling life. This includes not only physical exertion but also balanced nutrition, stress management, and sufficient sleep. The core difference lies in the motivation and the relationship one cultivates with their physical and mental health.
Key Differences Between Treating Fitness as a Chore vs. a Lifestyle
Treating fitness as a chore often involves a rigid schedule and a focus on short-term results. This approach can lead to feelings of obligation and resentment, making it difficult to maintain long-term adherence. Conversely, adopting fitness as a lifestyle involves finding activities that bring joy and satisfaction, fostering a positive association with physical activity. This positive connection cultivates a sense of empowerment and self-care.
Psychological and Emotional Aspects
Adopting fitness as a lifestyle significantly impacts psychological and emotional well-being. Regular physical activity releases endorphins, which have mood-boosting effects. The sense of accomplishment and control over one’s health fosters self-esteem and confidence. Moreover, it provides a valuable outlet for stress relief and mental clarity. The commitment to personal well-being translates into a greater sense of self-worth and a more positive outlook on life.
Importance of Long-Term Commitment and Sustainability
Sustaining a fitness lifestyle requires a long-term commitment to mindful choices. Short-term fads rarely yield lasting results. It’s crucial to build a routine that aligns with one’s lifestyle and personal preferences. A key aspect is avoiding extreme measures that can lead to burnout or injury. Instead, the focus should be on gradual progress, consistent effort, and celebrating small victories along the way.
Finding activities one enjoys ensures long-term adherence and prevents the feelings of dread associated with mandatory workouts.
Examples of Activities to Integrate into Daily Routines
Incorporating fitness into daily life involves integrating physical activity into existing routines. This can include taking the stairs instead of the elevator, walking or cycling for errands, and incorporating short bursts of activity throughout the day. Choosing activities that align with one’s interests—like dancing, hiking, or swimming—can make the process more enjoyable and sustainable.
Contrasting Daily Habits
| Activity | Chore Approach | Lifestyle Approach | Motivational Factors |
|---|---|---|---|
| Morning Exercise | Forced 60-minute gym session, regardless of mood or energy levels. | Gentle 20-minute walk in the park or a short yoga session tailored to energy levels. | Feeling obligated versus feeling energized and refreshed. |
| Lunch Break | Quick, unhealthy lunch at the desk, no physical activity. | A short walk around the block or a light stretching session during lunch. | Meeting a quota vs. taking a moment for well-being. |
| Evening | Watching TV, neglecting physical activity. | Light household chores or a family walk after dinner. | Avoiding work vs. promoting family bonding and physical health. |
Integrating Fitness into Daily Life
Embracing fitness as a lifestyle involves more than just scheduled workouts. It’s about weaving physical activity seamlessly into the fabric of your daily routine. This approach fosters a sustainable and enjoyable relationship with movement, making it a consistent part of your well-being. This section will detail various ways to incorporate activity into your daily life, ensuring it remains engaging and fulfilling.Finding ways to enjoy physical activity, even for those who find traditional exercise monotonous, is key to long-term adherence.
This often requires exploring different forms of movement and discovering activities that align with personal preferences. By focusing on enjoyment and personal fulfillment, the integration of fitness becomes less of a chore and more of a rewarding experience.
Incorporating Physical Activity into Daily Routines
Integrating physical activity doesn’t necessitate hours at the gym. Small, consistent movements throughout the day can significantly contribute to overall fitness. Taking the stairs instead of the elevator, parking further away from your destination, or incorporating short bursts of activity like brisk walking or bodyweight exercises into your workday are excellent examples. These seemingly insignificant choices, accumulated over time, can significantly impact your health and well-being.
Making Fitness Enjoyable and Engaging
Traditional exercise routines can sometimes feel repetitive and tedious. A key to long-term adherence is finding activities that you genuinely enjoy. This might involve joining a sports team, trying a new dance class, exploring hiking trails, or simply engaging in active hobbies like gardening or playing with children. The goal is to make movement a pleasurable part of your life, not a chore.
Importance of Finding Activities Aligned with Personal Preferences
Personal preferences are crucial for long-term adherence. If you dislike running, forcing yourself to run every day will likely lead to frustration and abandonment. Instead, explore activities that excite you. This might be swimming, cycling, yoga, or even simply spending time in nature. Finding activities that you genuinely enjoy will make incorporating fitness into your life a more sustainable and rewarding experience.
Common Obstacles to Integrating Fitness into Daily Life and Solutions
Common obstacles include lack of time, motivation, or suitable facilities. Time management techniques, like scheduling short exercise bursts throughout the day, can overcome time constraints. Setting realistic goals and celebrating small victories can boost motivation. If gym access is a problem, exploring local parks, community centers, or online workout resources can offer alternatives.
10 Daily Activities Promoting Fitness and Wellness
These activities demonstrate how incorporating fitness into daily life can be simple and enjoyable.
- Walking: A simple yet effective way to increase daily steps and cardiovascular health. Can be done anywhere, anytime.
- Climbing Stairs: A great way to incorporate strength training and cardio into your routine. Choose the stairs whenever possible.
- Taking the Stairs: A simple yet effective way to increase daily steps and cardiovascular health. Choose the stairs whenever possible.
- Active Commuting: Cycling or walking to work or school. It reduces your carbon footprint and improves your fitness.
- Gardening: Engaging in gardening involves physical activity and promotes fresh air.
- Housework: Cleaning, laundry, and other chores can burn calories and provide a good workout.
- Active Breaks: Short bursts of activity throughout the day, such as stretching or walking around the office.
- Dancing: A fun way to burn calories and improve coordination.
- Playing with Children: A great way to burn calories and spend quality time with loved ones.
- Yoga: A great way to improve flexibility, strength, and mindfulness. Available everywhere.
Diverse Fitness Activities
A wide range of activities can contribute to fitness.
| Activity Type | Equipment Needed | Time Commitment | Benefits |
|---|---|---|---|
| Running | None | 30 minutes – 1 hour+ | Cardiovascular health, endurance, stress relief |
| Swimming | Swimsuit | 30 minutes – 1 hour+ | Full-body workout, low-impact, cardiovascular health |
| Yoga | Yoga mat (optional) | 30 minutes – 1 hour+ | Flexibility, strength, balance, stress reduction |
| Cycling | Bicycle | 30 minutes – 1 hour+ | Cardiovascular health, endurance, leg strength |
| Hiking | Hiking boots (optional) | 1 hour – 2+ hours | Cardiovascular health, strength training, stress relief |
Nutrition and Fitness as a Lifestyle
Proper nutrition is paramount for anyone seeking to integrate fitness into their lifestyle. It fuels workouts, aids recovery, and significantly impacts overall well-being. A balanced approach to eating, combined with mindful choices, empowers individuals to achieve their fitness goals effectively and sustain a healthy lifestyle. This section will delve into the crucial role of nutrition, providing practical guidance on creating balanced meal plans and healthy eating habits.Nutrition plays a vital role in supporting fitness goals.
The food we consume provides the energy required for exercise, the building blocks for muscle repair and growth, and the nutrients needed for optimal bodily functions. A well-nourished body performs better during workouts, recovers faster, and is more resilient to stress. Poor nutrition, on the other hand, can hinder progress, lead to fatigue, and compromise overall health.
The Critical Role of Nutrition in Fitness
Nutrition is the cornerstone of a successful fitness journey. Fueling the body with the right nutrients supports exercise performance, muscle recovery, and overall health. A balanced diet provides the necessary energy, vitamins, minerals, and antioxidants for optimal bodily functions, enhancing both physical and mental well-being. Adequate nutrition promotes a positive feedback loop, fostering motivation and consistency in fitness routines.
Creating Balanced Meal Plans
A balanced meal plan is crucial for achieving and maintaining fitness goals. This involves incorporating a variety of foods from all food groups, ensuring adequate intake of essential nutrients. The plan should be personalized to individual needs, considering factors such as activity levels, dietary restrictions, and preferences. It is important to prioritize nutrient density, selecting foods that provide the most nutrients for the fewest calories.
Different Approaches to Healthy Eating
Various approaches to healthy eating exist, each with its own set of principles and recommendations. Some popular approaches include the Mediterranean diet, the DASH diet, and vegetarian/vegan diets. Each offers a unique blend of foods and emphasizes different aspects of health. Understanding these diverse approaches can empower individuals to select a plan that aligns with their personal preferences and health goals.
It’s essential to consult with a registered dietitian or healthcare professional for personalized guidance.
Mindful Eating Habits
Mindful eating involves paying attention to the sensations and cues associated with hunger and fullness. It promotes a healthier relationship with food by reducing emotional eating and overconsumption. By being present during meals, individuals can appreciate the taste and texture of food, making healthier choices without feeling deprived. Mindful eating encourages a more balanced and satisfying approach to nutrition.
Hydration and Fitness
Adequate hydration is vital for maintaining optimal physical performance and overall health. Water plays a crucial role in transporting nutrients, regulating body temperature, and supporting muscle function. Dehydration can significantly impact exercise performance, leading to fatigue, decreased endurance, and potential injury. Staying adequately hydrated is critical for maximizing the benefits of fitness routines.
Sample Weekly Meal Plan
This sample meal plan emphasizes portion control and nutrient density, aligning with fitness goals. It’s designed to be a guideline, adaptable to individual needs and preferences.
| Day | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
| Monday | Oatmeal with berries and nuts | Grilled chicken salad with mixed greens and vegetables | Baked salmon with roasted vegetables | Fruit salad, handful of almonds |
| Tuesday | Greek yogurt with granola and fruit | Lentil soup with whole-wheat bread | Lean turkey stir-fry with brown rice | Hard-boiled egg, small portion of mixed nuts |
| Wednesday | Whole-wheat toast with avocado and egg | Tuna salad sandwich on whole-wheat bread | Chicken breast with quinoa and steamed broccoli | Carrot sticks with hummus, small apple |
| Thursday | Smoothie with protein powder, fruit, and spinach | Leftover chicken and quinoa | Vegetarian chili with whole-wheat crackers | Rice cakes with peanut butter, banana |
| Friday | Scrambled eggs with vegetables and whole-wheat toast | Turkey breast and vegetable wrap | Baked cod with sweet potato and asparagus | String cheese, handful of grapes |
| Saturday | Breakfast burrito with eggs, beans, and salsa | Leftover baked cod and vegetables | Lean ground beef with mixed vegetables and brown rice | Popcorn, small portion of dark chocolate |
| Sunday | Pancakes made with whole-wheat flour and fruit | Leftover ground beef and vegetables | Chicken and vegetable skewers with brown rice | Yogurt parfait, small handful of trail mix |
Note: Portion sizes should be adjusted based on individual caloric needs and activity levels.
Mindset and Motivation
A positive mindset is crucial for long-term fitness success. It’s not just about physical exertion; it’s about cultivating a mental fortitude that empowers you to overcome obstacles and maintain consistency. This involves understanding your motivations, developing strategies for staying on track, and nurturing self-compassion. A positive mindset acts as a powerful catalyst for achieving and sustaining your fitness goals.
Importance of a Positive Mindset
A positive mindset fosters resilience and allows individuals to navigate the inevitable challenges encountered during their fitness journey. This includes adjusting to changes in routines, adapting to setbacks, and maintaining motivation throughout the process. A positive outlook enhances the experience of fitness, making it a more enjoyable and sustainable part of life. Maintaining a positive mindset also increases the likelihood of long-term adherence to fitness routines.
Strategies for Overcoming Challenges and Setbacks
Fitness journeys are rarely linear. Setbacks and challenges are inevitable. Developing strategies for handling these obstacles is vital for maintaining progress. These strategies include identifying potential obstacles, planning contingency plans, and reframing negative thoughts. It’s about developing a proactive approach to problem-solving.
Role of Self-Compassion and Celebrating Small Victories
Self-compassion is essential for navigating setbacks and maintaining motivation. Treating oneself with kindness and understanding, recognizing that setbacks are part of the process, and celebrating small victories along the way, is key to sustaining motivation and avoiding discouragement. Recognizing and acknowledging efforts, no matter how small, reinforces positive behaviors and fosters a sense of accomplishment. Acknowledging these small victories boosts self-esteem and promotes continued commitment to the fitness journey.
Motivational Techniques and Tools
Motivational techniques can be tailored to individual preferences and circumstances. This includes visualizing success, setting realistic goals, and utilizing positive affirmations. A combination of different techniques often yields the most effective results. Examples include creating a personalized fitness journal, joining a support group, or listening to motivating music.
Common Mental Barriers to Fitness and Strategies to Overcome Them
Common mental barriers to fitness include fear of failure, lack of time, and negative self-talk. Recognizing these barriers is the first step toward overcoming them. Developing strategies to address these mental blocks, such as setting achievable goals, breaking down tasks, and practicing positive self-talk, are critical. These strategies can be adapted to individual needs and circumstances.
Motivational Techniques Table
| Technique | Description | Effectiveness | Examples |
|---|---|---|---|
| Visualization | Mentally rehearsing successful outcomes. | High. Visualizing success can enhance motivation and reduce anxiety. | Imagine yourself effortlessly completing a challenging workout or effortlessly achieving your fitness goals. |
| Goal Setting | Establishing specific, measurable, achievable, relevant, and time-bound (SMART) goals. | High. Clear goals provide direction and motivation. | “Run a 5k within 30 minutes by the end of the month” |
| Positive Affirmations | Repeating positive statements to reinforce a positive self-image. | Moderate to High. Regular use can improve self-belief and motivation. | “I am strong and capable. I am capable of achieving my fitness goals.” |
| Reward Systems | Providing positive reinforcement for achieving fitness milestones. | High. Rewards can increase motivation and maintain consistency. | Rewarding yourself with a massage after hitting a significant workout goal. |
Finding Support and Community
Embarking on a fitness journey as a lifestyle choice can be a rewarding experience, but the path can sometimes feel isolating. Finding a supportive community and connecting with others who share similar goals can significantly impact your motivation and success. This support system can provide encouragement, accountability, and valuable insights, making the journey more enjoyable and sustainable.Maintaining a fitness lifestyle requires consistent effort and dedication.
A supportive network can act as a crucial element in overcoming challenges and staying motivated. This network can provide encouragement during setbacks, offer guidance through different training methods, and share the joy of achieving milestones.
Importance of Support for Fitness
A supportive environment fosters a sense of belonging and shared purpose. This sense of community helps individuals stay committed to their fitness goals, especially during periods of low motivation. The encouragement and accountability from others can significantly impact adherence to a fitness routine.
Connecting with Others
Building a supportive network is crucial for maintaining a fitness lifestyle. This can be achieved through various avenues. Finding individuals who share similar interests and goals fosters a sense of camaraderie and encourages mutual support.
Building a Supportive Network
Cultivating a supportive network can be achieved through various strategies. These include:
- Friends and Family: Sharing your fitness goals with loved ones can foster support and encouragement. They can offer encouragement, provide practical assistance, and celebrate milestones together.
- Online Communities: Online fitness communities, forums, and social media groups offer a platform to connect with individuals who share similar fitness goals. These platforms can provide valuable resources, advice, and motivation.
- Fitness Classes and Groups: Participating in fitness classes or joining group activities can facilitate interactions with like-minded individuals. This environment fosters a sense of community and shared experiences.
Resources for Fitness Groups
Numerous resources are available to find fitness-oriented groups and activities. These resources include:
- Local Gyms and Fitness Centers: Many gyms and fitness centers offer group classes, workshops, and social events, providing opportunities to connect with other members.
- Community Centers: Community centers often host fitness classes, workshops, and sports leagues, creating opportunities to connect with others.
- Online Search Engines: Online search engines can be used to find fitness groups and activities in your local area.
- Social Media Platforms: Social media platforms can connect you with fitness-oriented groups and individuals.
Examples of Fitness Communities
Several online platforms facilitate fitness communities:
- Online Forums: Dedicated online forums provide spaces for discussion, advice sharing, and encouragement among individuals pursuing fitness goals.
- Social Media Groups: Social media groups dedicated to specific fitness activities, such as running, yoga, or weightlifting, connect individuals with shared interests.
“The only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. As with all matters of the heart, you’ll know it when you find it.”
Steve Jobs
“The best view comes after the hardest climb.” – Unknown
“Find your people. Surround yourself with those who lift you up, challenge you, and celebrate your wins.” – Unknown
Measuring Progress and Adjusting Plans
Embarking on a fitness journey as a lifestyle requires consistent monitoring and adaptation. Simply starting a routine is insufficient; understanding your progress and adjusting your approach based on your body’s response is crucial for long-term success and enjoyment. This process involves setting realistic goals, tracking your progress, and adapting your plan as needed.Understanding your progress and adapting your approach is key to long-term fitness success.
This involves setting realistic goals, consistently tracking your progress, and making necessary adjustments to your plan.
Importance of Tracking Fitness Progress
Tracking fitness progress is vital for recognizing achievements, identifying areas for improvement, and maintaining motivation. Regular monitoring allows you to objectively assess your performance and identify trends in your progress, enabling you to make data-driven decisions.
Setting Realistic and Achievable Goals
Setting realistic and achievable goals is paramount to sustaining motivation and avoiding frustration. Goals should be specific, measurable, attainable, relevant, and time-bound (SMART). For instance, instead of “lose weight,” a SMART goal would be “lose 1-2 pounds per week by incorporating a balanced diet and 30 minutes of moderate-intensity exercise.” Start small, and gradually increase the intensity and duration of your workouts over time.
Adjusting Fitness Plans Based on Individual Progress
Adjusting fitness plans based on individual progress is essential for maintaining a sustainable and enjoyable routine. As your fitness level improves, you might need to increase the intensity, duration, or complexity of your workouts. Conversely, if you experience plateaus or setbacks, it’s important to identify the cause and modify your plan accordingly. This could involve adjusting your training schedule, incorporating new exercises, or addressing underlying health concerns.
Methods for Monitoring and Evaluating Fitness Progress
Monitoring and evaluating fitness progress can involve various methods, such as tracking your workouts, noting your resting heart rate, and measuring body composition. A combination of methods provides a comprehensive view of your progress. Using fitness trackers, apps, or journals can help in this process. Consider recording your workouts, noting the exercises, sets, reps, and weight lifted (if applicable).
Keep a log of your daily calorie intake and the foods you consume, alongside the quality of sleep and any stress levels.
Flexibility and Adaptability in Fitness Plans
Flexibility and adaptability are crucial components of a successful fitness lifestyle. Your body and life circumstances can change, requiring adjustments to your fitness plan. Be prepared to modify your routine to accommodate unexpected events, injuries, or personal preferences. Flexibility and adaptability demonstrate resilience and commitment to the overall lifestyle.
Metrics for Measuring Fitness Progress
| Metric | Description | Measurement | Interpretation |
|---|---|---|---|
| Body Weight | Overall weight of the body. | Scale measurement. | Changes in body weight can reflect changes in fat mass, muscle mass, and water content. |
| Body Composition (Fat Percentage) | Proportion of fat, muscle, and other tissues in the body. | Skinfold calipers, bioelectrical impedance analysis (BIA), or DEXA scan. | Changes in fat percentage indicate improvements in body composition. |
| Resting Heart Rate | Heart rate when the body is at rest. | Monitoring with a heart rate monitor or smartwatch. | A lower resting heart rate suggests improved cardiovascular fitness. |
| Exercise Performance (e.g., running time, push-up reps) | Measure of how well you perform specific exercises. | Tracking the time to complete a certain distance or the number of reps completed. | Improvements in exercise performance indicate fitness gains. |
| Strength (e.g., bench press weight) | Measure of muscular strength. | Recording the weight lifted during exercises like bench press, squats, or deadlifts. | Increases in strength demonstrate improvements in muscle strength and power. |
Celebrating Success and Avoiding Burnout
Embarking on a fitness journey as a lifestyle commitment requires not only dedication but also a strategic approach to maintaining motivation and preventing burnout. Acknowledging and celebrating progress is crucial for sustained engagement, while proactive strategies for preventing injuries and prioritizing rest and recovery are vital for long-term well-being. This section Artikels methods for recognizing achievements, mitigating burnout, and incorporating mindfulness into your fitness routine.Recognizing and celebrating milestones in your fitness journey is vital for maintaining motivation.
This fosters a positive feedback loop, reinforcing the value of your efforts and creating a sense of accomplishment. Such recognition can be as simple as acknowledging a personal best in a workout or reaching a specific weight-loss goal. These small celebrations are powerful tools in the long-term journey.
Celebrating Milestones
A structured approach to celebrating milestones can greatly impact your motivation. Consider setting specific, measurable, achievable, relevant, and time-bound (SMART) goals. This allows for tangible markers of progress, enabling you to track and acknowledge your achievements along the way. For example, reaching a certain number of push-ups or completing a specific distance in a run can be celebrated with a reward or a simple acknowledgment.
Such tangible achievements build a positive reinforcement cycle, increasing your commitment to your fitness goals.
Preventing Burnout
Burnout is a significant threat to long-term fitness success. Maintaining a balanced approach that includes rest and recovery periods is critical. An overly intense or rigid fitness regime can lead to feelings of exhaustion and discouragement, making it harder to stay consistent. It’s crucial to listen to your body and adjust your routine accordingly. Regular breaks and varying your workouts can prevent plateaus and maintain interest.
Preventing Injuries and Prioritizing Recovery
Prioritizing rest and recovery is just as crucial as exercising. Adequate sleep, proper nutrition, and active recovery methods like stretching or light cardio on rest days are essential for injury prevention and maintaining energy levels. A balanced approach that considers both exertion and recovery is key to sustained progress. Listening to your body and taking rest days when needed are critical steps in avoiding injuries.
A thorough warm-up before each workout session, and proper cool-down, also helps in preventing muscle strains and tears.
Stress Reduction and Relaxation Activities
Integrating relaxation and stress reduction activities into your routine can significantly improve your overall well-being and support your fitness journey. These activities can range from yoga and meditation to spending time in nature, listening to calming music, or engaging in hobbies that promote relaxation. These activities can help reduce stress and improve your ability to recover from workouts.
Examples include spending time in nature, listening to calming music, reading, or practicing mindfulness exercises.
Incorporating Mindfulness into Fitness Routines
Mindfulness techniques can significantly enhance your fitness journey by promoting focus and awareness during workouts. Mindful movement, such as yoga or tai chi, can help you connect with your body and improve your posture and coordination. Mindfulness practices can also help manage stress and improve your overall well-being. Focus on the present moment during exercise, paying attention to your breath and body sensations.
Fitness Burnout Prevention Checklist
| Step | Action |
|---|---|
| 1 | Set realistic and SMART fitness goals. |
| 2 | Track progress and celebrate milestones. |
| 3 | Incorporate rest and recovery days into your schedule. |
| 4 | Vary your workouts to prevent boredom and plateaus. |
| 5 | Prioritize proper nutrition and hydration. |
| 6 | Listen to your body and adjust your routine as needed. |
| 7 | Engage in stress-reducing activities (e.g., yoga, meditation, spending time in nature). |
| 8 | Practice mindfulness during workouts. |
| 9 | Seek support from a fitness professional or community. |
Ultimate Conclusion
In conclusion, adopting fitness as a lifestyle is a personal journey that requires dedication, adaptability, and a supportive environment. By understanding the multifaceted nature of fitness, from physical activity to nutrition and mindset, you can develop a sustainable routine that enhances your overall well-being. This guide has provided a roadmap for achieving your fitness goals, fostering a positive mindset, and celebrating your progress along the way.
Embrace the journey, and enjoy the transformative power of fitness as a lifestyle.