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2. Imaginesomeoneisreading
thisintrotoyouinasoothing
voice.Takeadeepbreathin,
thenout.Nowindulgeus
insomewordassociation:
mind-bodyfitness.Whatdo
youpicture?Adimlylit
Yogilatesclass,right?Indeed
youdo,andtheroomsmells
ofearthyincense,yes?The
instructorisrecitingan
inspiringmantra.Maybe
eventwo.Thepointis,you’re
feelingquiteZenrightnow.
Verymuchintunewithyour
body.Well,SNAPOUTOFIT!!
Sorryfortheall-caps
outburst,butagreaterpower
urgedustodropsomereal
talk:Mind-bodyworkoutsare
nolongerboundbyanyone
discipline.Theycanhappen
anywhere—atayogastudio,in
theweightroom,onafoggy
morningrun.That’soneofthe
reasonsweatWHprefer
callingthepracticebyits
other,moregrounded,name:
integrativefitness.It’stakinga
360-degreeapproachthat
treatsthewholeyou—physical,
mental,andemotional.And
moreimportant,it’san
approachthatworksforlife.
“Peopleneedfitnessthat
willsustainthem,”saysJill
Miller,afitnesstherapy
expertandauthorofThe
RollModel.“Yogaisnota
panacea.Buthigh-intensity
intervaltrainingwon’tsolve
everythingeither.Whatwe
needisamoremindful
integration.”Thatconceptis
nowinformingeveryonefrom
personaltrainerstoelite
athletes,fromworkoutsatbig
boxgymstonicheboutiques.
Itboilsdowntothis:To
reachyourpotential,you’ve
gottopayattentiontoalot
morethanyourmuscles(even
thatgluteusmaximus).
Welcome to the new age of mind-body fitness. It’s not the least bit new-agey,
but it will score you plenty of bennies—less stress, more strength, better
sleep, buckets of energy... Oh, and the two perks we’re talking about up top.
B Y A N D R E A
B A R T Z
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3. year,pera2015surveyfrom
theAmericanPsychological
Association.“Stressinandof
itselfisn’tbadforyourhealth,”
saysBrandonMarcello,Ph.D.,
ahigh-performancesports
specialist.“Theproblemis
beingstuckinthatstate24/7.”
Alittlelessonforthose
whofellasleepinbiology
class:Yournervoussystem
controlsunconsciousbodily
functions,likebreathing
anddigestion,andhastwo
switches.Sympathetic
(a.k.a.thefight-or-flight
response thatjacksupyour
heartrateand adrenaline)
and parasympathetic(the
rest-and-digestcounterpart
thattellsyourmuscles,mind,
andbloodpressuretochill
theeffout!).Alas,weliveina
worldthathaszerochill.Or
asMarcelloputsit:“Welive
inasympathetic-dominant
world,andmostofourhealth
issuesareduetoexcessive
sympatheticactivation.Our
sympatheticnervoussystemis
overactiveandcan’tgetback
toarestingstate.”
Workoutsalonewon’tgrant
usgoodhealthorahotter
body.“Peopleareputtingin
thetimeatthegym,”saysWill
Torres,personaltrainerand
founderofWillspaceTraining
StudioinNewYorkCity.
“Butwithouttheabilitytolink
whythey’redoingsomething
orwhattheirbodyreally
needs,they’llneverprogress.
Becausethey’renotlookingat
thebiggerpicture.”
THE SERIOUSLY
SIMPLE SOLUTION
Okay,we’regoingtotakethat
picture,blowitout,and
frameitinawaythat’llchange
yourperspective.Butittakes
someattitudereadjustments.
Inthisnewageoftraining,
youwon’tearnrewardssolely
forthecaloriesyoucrush,
thebucketsyousweat,orthe
classesyouattend.An
integrativeapproachmeans
consideringhowallthedots
connect;itmeansbeing
intentionalandmindfulabout
yourworkoutroutine.Notto
goallLionKingonyou,butit’s
thecircleofdailylife:
Integrativefitnesslooksat
allthefactorsthatexistina
delicatebalance—things
likehowcrappyorawesome
yourdaywasorhowmuch
shut-eyeyougotlastnight.
“Ourincreasingengagement
inaholisticapproachshows
thatwedon’twanttojust
lookbetterbutactuallybe
healthier,”saysDavidHarris,
vicepresidentofhealthand
humandevelopmentat
Equinox.“It’stheculture’sway
ofsaying,‘I’mreclaimingmy
lifeandI’mtakingcareof
myself.’”And,oddlyenough,
whenthatshifthappens,
workoutscanbecomemore
consistentandmore
productive—andresultseasier
toachieveandmaintain.
Bestofall,itworksinto
anyactiveregimen,whether
you’retrainingforamarathon,
streaming a barre session
at home, or just trying to
sneak in more walking. And
it’s easy, mostly because
there’s no precise “right” or
“wrong” way to do it. Think
of it like owning a big box of
crayons, says Marcello:
“You have all the colors you
could ever need, but you
don’t need to use all of them
every single time.” To keep
the analogy going, it’s all
about finding the right shades
for the right scene. Maybe
you were stuck in meetings
all day—some gentle yoga
and foam rolling will get the
blood flowing and open you
up, he suggests. Or perhaps
you need to blow off steam
with high-intensity intervals
after a brutal Tuesday. Color
that crap away, woman! The
choice is yours.
MISSING THE
BIGGER PICTURE
Byallaccounts,weshouldbe
fitterandhealthierthan
ever.Wehaveariotoffitness
methodsatourdisposal—
strengthtraining,CrossFit,
Pilates,everyspectrumof
dance,bootcamp,andbeyond.
Nosurprisethathealth-
clubmembershipsshotup
64.9 percentbetween2000
and2014,andparticipation
continuestosurge.Atthe
sametime,20.4millionadults
nowpracticeyoga.When
newshitthatnoamountof
exerciseatthegymcould
counteractourincreasingly
sedentarylives,thefitness-
trackerindustryexplodedto
helpustrackourdailystep
totalsasifplayinganIRL
versionofMarioKart.
Problem is, none of the
above has brought us any
closer to solving America’s
health crisis. We’re burning
morethan100fewercaloriesa
daythanwedid50yearsago.
Plus, 27.7 percent of adults are
considered obese, and about
half of all adults suffer from
some form of chronic illness.
Everyday mobility issues are
mushrooming for the general
public, and because of all
this, the physical therapy job
market is projected to grow
34 percent from 2014 to
2024, according to the
Bureau of Labor Statistics.
“People are breaking down
with more frequency,”
says Miller. “We have more
conveniences than ever,
but they’ve inconvenienced
us structurally.” (Are you
seeing the same doomsday
word cloud as us? Tech neck,
carpal tunnel syndrome,
back pain, BOO!)
Butperhapsnothingsucks
harderthanchronicstress—
which,asyoumayhaveheard,
islinkedwithrisksforanxiety,
depression,heartdisease,
sleepproblems,andeven
cancer.Forty-twopercentof
adultssaytheyaren’tsure
they’redoingenoughtoebb
theirlevels,andmorethana
thirdofmillennialssaytheir
stresshasincreasedinthepast
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IN AND OF
THAT STATE
THE PROBLEM
IS BEING STUCK IN
ITSELF ISN’T BAD FOR YOUR
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4. Holistic Fitness—in Action
“Odds are, one of these techniques will jump out at you because it’s
something you know your program is missing, or it’s something you’ve
been wanting to try,” says Marcello. “That’s where I’d begin.”
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STATE OF READINESS
This strategy is about measuring
“how much charge is in your
battery,” says physical therapist
Charlie Weingroff, D.P.T. “It’s the
awareness of what the ‘cost,’ so to
speak, of training will be that day.”
Understanding that makes you
smarter at giving your body what it
needs, so your time at the gym is
more productive. Weingroff helps
clients calculate their readiness with
a mix of queries and drills, but even
asking yourself simple Qs—like how
are you feeling on a scale of 1 to 10?
How sore are you from your last
workout?—can help you gauge if
you’re currently below your normal
baseline (if so, see Column A) or on
full charge (for you, Column B).
Column A (low state of readiness)
Lower intensity: Follow original
plan, but don’t go as hard (i.e.,
lighter weight, fewer reps).
Decrease time: Maintain intensity,
but cut duration 50 percent.
Change the plan: Take a rest
day, or switch to a lighter activity,
like gentle yoga, easy swimming,
or foam rolling.
Column B (high state of readiness)
Raise intensity: Follow original
plan, but push yourself harder (i.e.,
more weight, more intervals).
Increase time: Maintain intensity,
but up duration 25 percent.
Change the plan: Bookend your
planned workout with sprints, or
upgrade to a tougher workout.
BREATH AWARENESS
You’ve probably heard this phrase a bajillion times, but we’re talking
about controlling those involuntary (mostly unconscious) inhales and
exhales. Doing so = better focus, stress relief, and mindfulness. Use it to…
Pump up energy: Slogging before a workout? Mouth closed, inhale and
exhale through your nose rapidly (about three breath cycles per second)
for up to 15 seconds.
Get stronger: Guarantee core stability while lifting with a slow, controlled
exhale after every weight-lifting rep.
Fall asleep faster: And recover better from tough routines. Do four cycles
of 4-7-8 breaths: Inhale for 4, hold for 7, and exhale for 8.
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5. Set Your Intention.
Before every workout,
decide what the purpose of
that time is. No, no, not just
to see flat abs one day—but
what instant benefit do you
want to gain from the half-
hour you spend sweating?
Sometimes it might be
performance related (say,
hitting steady eight-minute
splits every mile you run);
other times it may be
mental (like, to feel more
empowered after a tough
lift). Whatever your mini
goal, creating an intention
will help you stay present
and focused when
boredom, fatigue, or that
damn “monkey mind”
hits mid-session.
Say It Again. “We know
from research that it’s not
so much the stress that
bothers you—it’s how you
respond to it,” says Torres.
“What you say to yourself
is the key to how you’ll
handle the challenge.”
Research from Carnegie
Mellon University suggests
that self-affirmation can
raise people’s ability to
solve problems under
pressure—probably by
delivering a dose of
confidence right when you
need it. Pick a mantra—a
positive, encouraging word
or phrase—and put that
thing on repeat whenever
your thoughts start to
wander. “Even ‘I’ve got this’
can work really well,”
Marcello says.
Set a Timer. Sometimes
focusing on counting reps
can have a less-than-
motivating effect, making
you feel rushed (“Hurry up,
let’s finish these!”) or
anxious (“Shoot, I’m only
at two and I have how
many left?!”). It also brings
your mind away from your
body—tasking it with
counting numbers rather
than zeroing in on the
mechanics, feeling the
engagement of different
muscles. Stay tuned in by
switching your measuring
structure to time rather
than reps: Set a timer on
your phone for a minute,
press start, then keep doing
reps until it dings.
MINDFULNESS TRAINING
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Experts agree: Boosting your overall awareness is the top
integrative method to incorporate into your routine. Here,
four ways to get your mind focused on the now.
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6. 6
VISUALIZATION
Popular with top athletes,
this involves picturing
yourself doing a specific
task. Experts back up its
merits: “Your brain doesn’t
know the difference
between real and imagined
action,” Marcello says. “If
you close your eyes and
imagine yourself typing,
your brain reacts exactly as
if you’re actually typing.” In
fact, in one now-famous
study, a group who thought
about using a weight
machine (but never lifted a
finger) saw almost the
exact same strength gains
over two weeks as those
who trained five times a
week. Yes, seriously!
You don’t have to be a
pro to benefit from it,
and it’s so accessible (no
cost! no equipment!), you
really have zero excuse
not to give it a shot. “If
you’re working on specific
movements or struggling
with a goal, visualize
yourself mastering it,”
says Marcello.
Worried about “hitting
the wall” on the last few
miles of your first half-
marathon? Practice seeing
the opposite: looking gorg
and breathing easy as you
stride toward the finish line.
Want to tackle heavier
weights but overwhelmed
by barbells? Watch yourself
banging out flawless
barbell squats. Think about
every tactile detail, from
your own perspective:
Walking up to the squat
rack, feeling the bar on
your shoulders, your quads
and glutes working hard
to push you back up to
standing with every rep.
No sweat.
5/GLUTES
lower-back pain; hip
mobility; hamstring
tightness; force
production and
body awareness of
pelvis
1/HANDS
pain and mobility in
forearms, elbows,
shoulder, and neck
6/QUADS
hip mobility;
lower-back pain;
knee pain;
hamstring function
2/CHEST
wrist and hand pain;
neck, shoulder,
upper-back pain;
posture; ease of
breath
7/CALVES
knee pain; shin
splints; calf cramps;
jump height and
stride length
3/ABDOMEN
bloating; lower-
back pain; fatigue;
immunity boost;
breath capacity
8/FEET
plantar fasciitis;
foot pain from
heels; ankle, knee,
and hip mobility;
overall posture
4/UPPER BACK
neck strain; posture;
shoulder stiffness;
dynamic motion of
ribs (for breathing);
function of core
bracing
MYOFASCIAL
RELEASE
You know the white stuff
that divides an orange
into segments? Fascia
is kind of like that. It’s a
singular weblike system
of connective tissue
that holds and separates
all your muscles and
organs from head to
toe. Myofascial release
involves manipulating
specific sections of that
fascia that are inflamed
or restricted to help
increase circulation and
mobility. It doesn’t just
feel good (think: that
moment a massage
therapist untangles a
knot by your shoulder
blade): “Fascia is loaded
with sensory neurons, so
it helps alleviate pain, can
increase proprioception—
your unconscious body
awareness—and improve
coordination,” says Miller.
Because it’s one big
interconnected tissue,
there’s a ripple effect,
she adds. “While working
on one spot, neighboring
and even quite distant
areas will benefit as
well.” A specialist can
give you a personalized
treatment, or you can
go the DIY route and use
a foam roller, small ball
(like tennis or lacrosse
ball), or even a rolled
towel and follow this
body map of spots to
pinpoint your various
aches and pains.
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2
4
3
5
6
7
8
i
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DEEP RELAXATION
There’s a reason you feel so lovely after yoga class: savasana is a staple of every session.
Deep relaxation refers to ending any type of exercise with dedicated wind-down time.
Why it helps? “The body makes its biggest physical gains when it’s at rest, not when it’s
active,” says Harris. “If you rush out of a workout, there’s no time for the body to recalibrate
and enter that restorative phase.” After your workout, find a comfortable spot and lie
down. (If you have a yoga block, place it under your hips. “Any position that puts the pelvis
higher than the head instantly changes your physiology,” Miller says. “It’s like pressing the
off button on a computer.”) Close your eyes, breathe deeply. Do nothing, soak in every
second of it. (Minimum dose, three minutes. Maximum dose, 20 minutes.)
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