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People often underestimate or deny the importance of their physical state to the quality of their lives, but the reality is that it is impossible to separate your physical condition from your overall state of balance. The four points of balance are inextricably connected. In other words, your body, mind, emotions, and spirit are constantly affecting each other. Each of us is here on earth in a physical body, and how we take care of our bodies directly affects how we think and feel about everything.

What are the recognizable signs of physical balance? Are they expressed in a “perfect” face, physique, hair color, or smile? Is a person in physical balance a marathon runner or tri-athlete? Maybe, but not necessarily. Although each person on earth has much in common with every other person, each of our bodies has different needs and abilities.

We know that we need fresh air, clean water, wholesome food, adequate sleep, and a certain amount of exercise in order to maintain our physical well-being. Some of us are happier with an athletic life that includes regular, vigorous exercise. Others are happier in a lifestyle that may be less active, but still allows for the performance of daily activities. Still others have physical lives that are defined by chronic pain or other physical challenges. Yet, no matter what physical type we are—active, sedentary, or challenged—there is an optimal physical state for each of us.

Whatever your optimal state is, working toward physical balance requires doing things each day to take care of and strengthen your body. Some common characteristics of physical balance include

• Eating nutritious foods

• Avoiding toxins

• Practicing relaxation

• Exercising regularly

• Getting enough sleep

• Practicing meditation

Listen to your body; it is always giving you clues about what it needs to be healthy. Paying attention to these subtle signals is a powerful way to improve your physical balance.

When we neglect ourselves physically, we don’t have the energy and vitality to excel in the other areas. How can you be your best if you’re taxing your body with poor nutrition, lack of exercise, inadequate sleep, excessive toxins, and unmanaged stress? Without physical balance, it will be difficult to live a life you love.

One of the most common reasons people give for not attending to their physical needs is a lack of time. Overcoming this obstacle simply requires applying some problem-solving skills to make it a part of each day. By bringing awareness to your daily habits and routines, you are taking the first step toward meaningful change. And remember that a positive change, even a small one, in one point of balance tends to produce positive changes in all the others.

Start laying the foundation for your optimal physical state, beginning with acceptance of wherever you are right now, and acknowledgment of what you can and cannot change.

My Physical Plan: Warming Up You can begin to strengthen your foundation by examining where you are now and how you feel about it, then looking at some goals you would like to achieve. You can think of this as the “warm-up phase” of your physical balance journey.

Begin where you are. Check off each item based on how you feel about it today. Use the blank boxes to add any physical concerns you have that are not listed.

My Five-Year Plan Goals Your goals can be simple or lofty, as long as they are your goals and no one else’s.

Five years from now I’d like (fill in the blank next to the physical item listed.)

My Overall Health to Be _______________________________________

My Diet to Be _______________________________________________

My Fitness to Be _____________________________________________

My Strength to Be ____________________________________________

My Flexibility to Be ___________________________________________

My Endurance to Be __________________________________________

My Body Type to Be __________________________________________

My Energy to Be _____________________________________________

My Weight to Be _____________________________________________

My Skin to Be _______________________________________________

My Teeth to Be ______________________________________________

My Hair to Be _______________________________________________

My _____________ to Be ______________________________________

If you’re not happy with your physical life today, what would you like to change or improve?

_____________________________________________________________________

Whether or not you are happy with your physical state today, please list the top five things you would like to either change or maintain about your physical existence as it is today.

1. _________________________________________________________

2. _________________________________________________________

3. _________________________________________________________

4. _________________________________________________________

5. _________________________________________________________

What can you do today to start to change or to maintain those five items?

Item	What I Can Do Today to Achieve the Goal I Want in Five Years
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Your physical being can include your physical and material life (i.e., what you have, your external possessions) circumstances. Are you happy with your physical life today? If so, why? (Use the spaces below.) Remember, recovery teaches us to be grateful for what we have today. This exercise is not about being ungrateful; rather it is about examining the aspects of your physical life that may be within your control to build on and improve.

_____________________________________________________________________

Continue with your material life circumstances. Are you happy with your material life today? If so, why? (Use the spaces below.)

_____________________________________________________________________

My Nutrition Condition

Much like a car needs fuel to run, your body needs the energy provided by the foods you eat in order to function. And the higher the quality of “fuel” you give your body, the better it will run, and the better your overall health and wellness will be. Good nutrition involves consuming the right balance of carbohydrates, proteins, and fats, along with essential vitamins and minerals. As you begin to set your nutritional goals, you may want to build your knowledge about healthy eating and bring more awareness to your food choices (where your food comes from, how it is produced, how certain foods make you feel, etc.), then incorporate this information into your plan.

Begin where you are. Check off each item based on how you feel about it today.

My Five-Year Plan Goals Five years from now I’d like (fill in the blank next to the nutrition item listed.)

My Eating Habits to Be ________________________________________

My Sugar Intake to Be _________________________________________

My Fat Intake to Be ___________________________________________

My Vegetable Intake to Be ______________________________________

My Fruit Intake to Be __________________________________________

My Protein Intake to Be ________________________________________

My Carbohydrate Intake to Be ___________________________________

My Animal Products Intake to Be_________________________________

My Vitamin/Supplement Intake to Be _____________________________

My Water Intake to Be _________________________________________

My Salt Intake to Be ___________________________________________

My Processed Foods Intake to Be _________________________________

My _____________ to Be ______________________________________

How I Will Achieve My Nutrition Goals Now write specific actions you can begin to do to implement the changes you listed.

Within 3 – 6 Months I Will _____________________________________

___________________________________________________________

I’m Doing This Because ________________________________________

___________________________________________________________

Within 1 – 2 Years I Will _______________________________________

___________________________________________________________

I’m Doing This Because ________________________________________

___________________________________________________________

Within 3 – 4 Years I Will _______________________________________

___________________________________________________________

I’m Doing This Because ________________________________________

___________________________________________________________

Write, draw, or cut and paste pictures as indicated below.

My Favorite Foods

My Favorite Places to Eat

My Favorite Recipe (Paste or write in the space provided.)

In the next five years I would like to eat at

_____________________________________________________________________

Five years from now, if a restaurant named a dish after me, it would be called

_____________________________________________________________________

Five years from now I would like to be eating

Less of This	More of This

Focus on Fitness

A good workout can do wonders for your body, mind, and spirit. By incorporating at least a moderate amount of exercise into your daily life (thirty minutes, three to six times a week), you can experience a wide range of benefits, including a stronger heart, increased energy and alertness, lower stress levels, less anxiety and depression, lower risk of disease, increased self-esteem, and better performance of everyday activities. It doesn’t really matter what type of exercise you do, but if you do something you enjoy, you’ll be much more likely to keep doing it. Also, setting specific and measurable goals can help you stay motivated to keep moving.

My Five-Year Plan Goals List five fitness goals you would like to achieve in the next five years.

1. _________________________________________________________

2. _________________________________________________________

3. _________________________________________________________

4. _________________________________________________________

5. _________________________________________________________

What can you do today to start working toward those goals?

Item	What I Can Do Today to Achieve the Goal I Want in Five Years
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How I Will Achieve My Fitness Goals Now write specific things you can do to implement the changes you listed.

Within 3 – 6 Months I Will _____________________________________

___________________________________________________________

I’m Doing This Because ________________________________________

___________________________________________________________

Within 1 – 2 Years I Will _______________________________________

___________________________________________________________

I’m Doing This Because ________________________________________

___________________________________________________________

Within 3 – 4 Years I Will _______________________________________

___________________________________________________________

I’m Doing This Because ________________________________________

___________________________________________________________

Create a visual representation as indicated below. You can draw, cut out pictures (magazines and catalogs are good sources), or use your own photos.

Take a Look at Toxins

A toxin is a poison that can affect any part or system of the body, internally or externally. Drugs, including the drug alcohol, when used excessively or for purposes other than those prescribed to treat a medical condition, are classified as toxins. Toxins can be natural or man-made.

Toxins can enter the body through food, water, air, or physical contact with the skin or mucous membranes. They can also be produced inside the body through normal metabolic processes or through the decomposition of foods in the small and large intestines. Under normal circumstances, the body is able to eliminate toxins from the body via urine, feces, exhalation, and perspiration. Thus, the major organs involved in elimination are the kidneys, liver, colon, lungs, and skin.

The liver is the organ primarily responsible for breaking toxins into harmless byproducts, which are eliminated in the feces or through the kidneys into the urine. Often, in persons who have abused drugs, including the drug alcohol, these organs of elimination have been stressed.

Toxins I Take in Take a look at some of the common toxins listed in the column on the left and put a check in the appropriate box to indicate whether or not you currently use it.

Ta-Ta to Toxins If you are concerned about some of the toxins listed (or any others), use the space below to plan ways to decrease and/or eliminate them from your everyday life over the next five years. What is your five-year goal with regard to toxins?

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