When we work out, endorphins are released. These are feel-good hormones that help to ease stress and anxiety. Exercise will do wonders for self-esteem and confidence, which greatly impacts our mental health. Incorporating small amounts of exercise in our daily routine does not have to be difficult. Start by just talking a walk or doing a stretch! Over time, you can increase the intensity of the workouts and try new movement types. Get your body moving and experience both the physical and mental benefits!
- Try mindfulness exercises: Incorporate mindfulness exercises into your daily workout. Focusing on breathing and/or gratitude can hep reduce stress and anxiety. Try a meditation on YouTube from https://m.youtube.com/@Dauchsy
- Set achievable goals: Make sure you are setting realistic goals for yourself and celebrate all progress. Help boost your sense of accomplishment, which can positively impact your mental health!
- Use exercise as an stress-reliever: Exercise is a great way to relieve stress and clear your head! Go running, try yoga/barre/Pilates when feeling overwhelmed and stressed!
- Take breaks when needed: Rest and recovery are equally important to exercise. Take breaks as needed and really listen to your body. Over-exercising will lead to burnout and negatively impact our mental state.
- Find a workout buddy: Having a workout buddy puts the fun back into exercise as well as providing support and motivation when you need it most!
- Mix it up: Variety in your exercise routines adds spice! Try new activities and even change up your workout location to keep it fresh!
By incorporating these tips, you can improve mental health, reduce stress/anxiety, and increase overall well-being. Get moving!!
We live in a culture that seems to glorify overworking and under-recovering. This is true whether you work in an office, hospital or are an athlete. Inadequate sleep has now been labeled a global public health epidemic. It is linked to serious conditions such as respiratory distress, increased infections, heart disease, diabetes, and even an increased risk of some cancers.
What is Sleep Deprivation?
Sleep deprivation is defined as not achieving enough sleep to support normal physiologic functions. It is estimated between 50-70 million Americans are impacted by some degree of sleep deprivation.
Adults generally need 7-9 hours per night, while older adults (65 and up) require slightly less at 7-8 hours per evening.
Metabolic Disturbance:
Cortisol is necessary for an emergency stress response. However, if elevated chronically, it will lead to muscle loss and fat storage. Sleep is also tied directly to the repair of skeletal muscle and in correcting hormone balance to support weight loss.
Cardiovascular and Immune Problems:
Sleep deprivation increases stress in the body and will activate the sympathetic nervous system. This will induce a widespread inflammatory response in the body, which can be linked to high cholesterol, high blood pressure, diabetes, and increased risk of heart attack.
It will also decrease the function of the immune system, which will increase risk for viral and bacterial infections.
Poor Athletic Performance:
The better you sleep, the better you perform. Sleep is necessary to repair skeletal muscle and connective tissue after working out. Additionally, some sports require more coordination, decision-making, and focus. Sleep deprivation can impair performance in all these domains.
Tips for Improving Sleep Quality/Quantity:
Set a regular and consistent bedtime ( even on weekends) to keep the body in its natural circadian rhythm. Caffeine has a half life of 5 hours, so try to avoid stimulants after 2/3 pm! Avoid using electronic devices in bed. Blue light from these devices can impair melatonin production, which is a hormone needed to maintain sleep. Keeping a cool and comfortable temperature in your bedroom, really at 65 degrees Fahrenheit! Avoid alcohol and carb- rich foods 2 hours before bedtime. Even though it seems like alcohol may help you fall asleep, it actually puts you in a light sleep and disrupts patterns. Carb-rich foods also contribute to blood sugar spikes.
Summary:
There is a balance between work and recovery! This is true whether you are working out and seeking results or with life in general and seeking happiness. Sleep is just as important as good nutrition and movement for body composition, longevity, health and athletic performance!
Rest is an important part of recovery that focuses on improving sleep, reducing stress, and increasing physical relaxation. But how can rest help you achieve a muscle building goal?
A well-rounded training plan will allow you to see the fruits of your labor without burning out, or even worse, getting injured. If you have been consistently eating well and working out regularly, rest may just be what your body needs to see results!
Prevents Injury
There are so many ways of preventing injury in your fitness goals, and they key is REST! If you are too sore, your form can and will suffer. If your muscles are screaming at you, using them efficiently probably will not happen. It is also imperative to avoid overtraining. Symptoms of this include fatigue, insomnia, irritability, depression, and sore/stiff muscles. Overtraining can lead to overuse injuries as the body is not able to recuperate between fitness sessions.
If you are training back to back days, make sure you are alternating muscle groups/formats to allow 48 hours of rest between muscle groups.
Promotes Muscle Growth
A large portion of muscle regeneration happens during sleep. When lifting weights to fatigue, microscopic muscle tears can happen. When trying to build muscle mass, these tears essentially tell your body that the tissue needs to be stronger to sustain the force that caused the damage. While resting, fibroblasts repair the tears resulting in stronger muscles and more mass.
Boosts Recovery
Recovery is a psychological/physiological process where the body and brain both require rejuvenation to prepare for the next round of training. Proper rest allows the body to utilize nutrition and hydration from the refuel phase. When regenerating, movement is much easier to accomplish with good form when well-rested.
Encourages Better Sleep
Sleep is the biggest component of rest as it plays a huge role in cellular repair, regeneration, and hormone regulation. These are all critical when trying to build muscle.
Without adequate rest, training can lead to sleep issues. This created a vicious cycle of breakdown within the body as well as a compromised immune system. Improving stress management as well as making time for relaxation, will definitely lead to better sleep patterns/habits. Who wants to toss around in bed and wake up sore?
Summary
A muscle building strategy can’t be complete without a strategy for rest! Getting adequate sleep, reducing stress, and finding ways to relax both mentally and physically are all important. Getting enough rest can help you promote muscle growth, get better sleep, avoid injury, and enhance total recovery. Consider adding rest to your routine to truly see and feel the fruits of your labor.
What is LIIT? Low-intensity interval training! This is a calmer and safer way (especially for your joints) of doing HIIT (High intensity interval training). Read on to see what exercises this involves and how you an incorporate this into your training plan!
What does LIIT consist of?
Low-intensity interval training consists of higher and lower intensity intervals-just like HIIT, except there is a big difference. The difference between the high and low isn’t as intense as HIIT. An example of LIIT would-be intervals of walking and jogging, whereas HIIT would be intervals of walking and sprinting!
What are some other key differences?
The main difference between the two are both time and intensity. A typical session of HIIT would be 20-30 min, whereas LIIT, you will need about 40-60 minutes. This is why I set most of my classes to 50 min. I truly believe in preserving our joints and taking the high-impact load off of them! HIIT will push you to you absolute limit win terms of exertion, while LIIT has a gentler pace.
Unfortunately, there is a common misconception that in order for exercise to be effective, it must be intense. However, research has shown that both HIIT and LIIT have a similar effect on weight loss!
What are some of the benefits of LIIT?
LIIT is suitable for anyone, no matter what age, experience or fitness level. This workout will produce much less strain on ligaments, tendons and joints. Compared to HIIT, there is a much reduced chance of injury. LIIT does not just aide in weight loss, but burns fat, builds cardiovascular and muscular endurance, and improves blood circulation and flow. Chances of fatiguing are also far less!
How do I do a LIIT workout?
LIIT can be as simple as jogging for 1 minute and then walking for 2-3 minutes. Think 1:2 or 1:3 intervals. MOST of my workouts on my website are LIIT. I give high impact options, but I tend to stay on the lower-impact option side. I will get the heart rate up for 1-2 minutes and then strength train in between cardio intervals. I do this mainly in my Hardcore & More and Butt and Gut classes! These classes are typically 50 min.! LIIT is most effective at 40 min. or more.
Is HIIT dangerous?
That is a difficult question to answer. If your form is executed with perfection, HIIT is not dangerous! However, if you are questioning your form, there is probably something you could be improving upon. Since you are working at a quicker pace, there is an increased risk of injury if your form isn’t on point. It is so important that in the beginning of working out you seek the help of a personal trainer, even if it is only for a few sessions. The cost will pay for itself!
Here are some top tips to show up for yourself leading to increased motivation and consistent movement:
Build a Routine
Once your day starts, it can be truly difficult to set aside a time to workout. Things will keep popping up throughout the day. The best way to avoid this is to plan your workouts in advance! Write down what workouts you will do at the start of the week, and take the time to pick out your clothes the evening before.
Consider doing a shorter workout on my website for 25 min. (or an even shorter one) for motivational purposes. Sometimes, you will do a quick one and realize you have the energy for more! Adding a 10-15 min. walk to your routine could also work wonders!
Find a Workout You Love
There are a plethora of workout formats available! Deciding on what to take can be overwhelming! Our bodies crave regular exercise, but where do we start?
My website has a large variety of formats! Strength, Pilates hybrid, barre, band, and HIIT. Your mood may change day to day depending on how you and your body feel. The length of classes vary from 10-50 min! It is ok to change up the format and time length day to day. I suggest finding at least two different types of workouts you like and alternating them!
Stop Focusing on How You Look
Try to take away the mirror and the scale for a bit! Placing pressure on how you look and the number on the scale typically leads to negative self-talk. Think about how you “feel” rather than how “you look”. Perhaps create micro goals rather than a “weight goal”. For example, “I will not take a break during planks” OR “I will increase my 5 lb. weights to 8 lb.” You may lose weight as a result, but the focus will be off that!
Fuel Yourself
Listening to your body is key! When you listen to your hunger cues and fuel your body properly, you will have the energy to make it through any workout! Pay attention to when feeling hungry vs. feeling full. Sometimes, our brain will trick us into under/over eating when we are feeling an emotion we want to avoid. Let yourself eat what you are craving, but eat it SLOWLY to allow the cues to process. After the fact move on, instead of correcting yourself and spiraling. Do what feels right for YOU!
Gear Yourself Up!
When you like what you are wearing, you will feel good! Consider setting up your workout clothes the night before you plan to workout for extra motivation. Upon waking you won’t need to think about what you are wearing and can go straight into your workout!
Want to level up your evening routine? Creating a nighttime routine that works for you and leaves you ready for some ZZZ’s is extremely important! Here are some tips that will help you recharge and relax every single night!
Indulge in Self Care
Skincare at night is essential! Start out with a great cleanser, a toner such as rose water, a serum (my fave is DRMTLGY’s Needle-less serum https://www.drmtlgy.com/products/needle-less-serum, and a great moisturizer to follow. An excellent moisturizer is Naturium’s plant ceramide rich moisture cream. An amazon link to the toner and the moisturizer can be found below:
Set The Mood
Turn down the lights, lower the shades, and maybe put on some white noise or a sleep meditation! Studies have shown that two or more hours of screen time in the evening can disrupt the melatonin surge needed to stay and fall asleep. This can be hard for many! Maybe aim to put your phone away ten minutes earlier and then gradually increase that number. Gradually decreasing the lights and turning off any overhead lighting for an hour before bed is also a game changer!
Relax Your Mind
Prioritize giving your mind and body time to wind down! Reading a good book (even just ten minutes) can help relax your thoughts and breathing. Some great night time meditations can be found on this YouTube channel:
https://m.youtube.com/channel/UCKpgm5zQQxURc5PZowtzqAg
Elevate Your Space
Create a space you love by investing in a great mattress, comfortable pillows and cases, and smooth but warm sheets. Bulk up on pillows, add a duvet, and create multiple layers of blankets! Try not to work from your bed. The key is associating the bed with rest and relaxation!
Feeling bogged down by the weather? Staying in doesn’t have to be dreary! Check out how to make staying in fun with these at-home activities:
1. Spa Day:
Want to spend your day in the ultimate state of relaxation? Try an at-home spa! Whether you do this for a full day or a few hours, you will raise your vibe. Prepare some food and drinks in advance of the spa day to really feel the full effects of this at-home experience! Cucumber and mint, hot teas, or some wine are all ideas! Hit the supermarket for some snacks and drinks before-hand. Head on down to Sephora or a beauty store for face masks, body scrubs, oils, and any other beauty products you may want to try! A fresh terry cloth robe will leave you in the true spa state of mind!
2. Game Night:
Want to have some fun with friends or be a little competitive? Try a game night! Monopoly, Life, Clue and Puzzles are all fun activities to try! No board games at home? Try an at home casino night with cards, drinks and snacks. Cards Against Humanity is another great one to guarantee laughs and fun!
3. Favorite Movie/ TV Show:
Snuggle up in your fave pajamas, blankets, and maybe get a fire going (or burn some candles). Keep the lights low, make some healthy popcorn, grab a drink (alcoholic or non), and relax on the couch! Here are a few of my FAVE Netflix or other series:
Amazon Prime- Animal Kingdom
Netflix- You, Ginny and Georgia, Love is Blind, Stranger Things, Virgin River, Emily in Paris, Black Summer, Shameless, Breaking Bad, Schitt’s Creek
Peacock- Yellowstone
4. DIY Pizza Night:
Get your oven revved up and pour yourself a glass of wine! You can make your own dough, pick it up at the store or pizza place! Toppings? The best! Pesto, white pizza, sausage, etc. Or how about a healthy salad pizza! Experiment and most importantly make it fun! Turn some Italian music on in the background for the full effect!
This is one of the most common questions clients ask me when they start to really mentally and physically get into the workout groove! Many people tend to alternate between the cardio and weights switching off day to day. But what happens when you combine both types of exercise into the same workout? Determining which to do first can be tricky!
Cardio can be EITHER a great starter or finisher to weight training. However, if you are doing cardio at a higher intensity, it may leave you tired during your strength training. If going on a moderately paced walk, you probably will not be tired to go ahead and strength train immediately afterward.
The Benefits of Cardio Before Weights:
If you want to increase endurance, cardio before weight training is the optimal choice. Performing cardio uses energy from the energy stores needed to sustain aerobic/cardiovascular exercise.
Performing cardio before weight training will enhance cardiovascular endurance. Also, weight training with these depleted energy stores will enhance muscular endurance as well. This may be a goal of long-distance or marathon runners. It will improve fatigue resistance and develop the slow-twitch muscle fibers needed for endurance-based activities.
The cardio is also a great warm-up! If you complete a walk before strength training and are not physically tired after the walk, you could look at your walk as your warm-up.
The Benefits of Cardio After Weights:
Doing cardio after weight training is ideal if you want to lose fat and increase strength. Increasing muscle mass is also desirable for fat loss goals and has been shown to increase metabolism.
You will have so much energy for strength training if you wait until AFTER it to do your cardiovascular section.
If you are somewhat new to exercising and currently in a routine, it is important to stick with what is working! If you feel better doing weights after cardio or vice versa, then do it! It’s more important to stay motivated and do what feels good for you, especially if just beginning.
The holiday season (in my opinion) has some of the yummiest foods around! However, it can bring up feelings of food anxiety and stress for many people. It an be very difficult to indulge, while also listening to your body and its hunger cues. Whether you are home for the holidays or going from party to party, the holiday season can hold lots of triggers around food. Here are some tips that will allow you to enjoy the season with less stress:
1. Stick With Your Routine:
The holidays can be quite chaotic! Trying to keep a sense of normalcy is crucial during this time. Try to take the time and workout at your normal time you would during the year ( even if it’s less time or in a different setting). Try my 25-30 min. workouts for days that you are in a pinch!
2. No Judgement:
Listen to your INNER thoughts. Are you food-shaming and being extra hard on yourself during this time? Take 10 minutes to throw on a meditation OR make a list of things you are grateful for to put you back in a positive mind-frame.
3. Mindful Eating:
Really listen to cues of when you are feeling hungry/full. Take time to chew and digest your food before deciding if you are truly hungry. It takes our brains a good 10-15 minutes to register that we are full after eating. Try to sit and enjoy the meal without chatting on the phone or doing multiple tasks at once. When you are full, stop and take the time to digest.
4. Take Time To Breathe:
Feeling the tension rising? Try some EFT tapping or going for a ten minute walk. While ten minutes may seem like too much time to take from the current task, it will shift your mindset and allow you to work more efficiently. Thus, in the long run saving valuable time.
5. ENJOY yourself and this time:
The holidays only come once a year. Really take the time to enjoy yourself and savor it! Let yourself enjoy what you want without feeling like exercise is a punishment to work off the extra calories. You will have plenty of time in the New Year for that! With that said, I do not believe in the New Year, New You mantra. That is a LOT of pressure , especially if you worked hard the previous year. Continue to do great things and make small positive strides.
Hope you Holiday Season is magical and enjoyable! Enjoy!
One thing I am asked a lot about is my morning routine and if I have one. Truly, my schedule is a bit different everyday. I strive for progress in my morning routine, and perfection isn’t an option. I try to commit to these non-negotiables regardless of what I have going on during the day.
1. Drinks + Supplements:
I start my day with warm tea (preferably green) and lemon to get my digestion optimized. I usually take probiotics in the evening. Check out my probiotic blog https://cgmfit.com/blog/gut-health-and-digestion/
2. Breathe Fresh Air:
Breathing fresh air has been proven to help you naturally wake up, and I find it gives me that natural boost of energy. I focus on grounding and breathing in the fresh air as I sip my tea to start my day. If I have the time, I will go on a quick walk.
3. Making My Bed:
Maybe it’s just me, but making my bed first thing in the morning, really sets the tone for my day. It only takes 1-2 minutes and it is so worth it! I feel more positive and productive immediately after.
4. Movement:
Movement is one of the most important pieces of my life and I find that I feel my best during the day if I start out with movement! I teach my LIVE fitness classes five mornings a week. On the days I don’t teach, I will record a segment first thing in the morning or take a walk! Just a 10 minute workout in the AM can work wonders!
5. Self-care:
Since I typically start my day with movement and have to quickly jump to business, I find myself in a bit of a rush to get to my computer as quickly as possible. I need to remind myself to slow down the transition from movement to business. I try to enjoy the process of getting ready! I take the time to wash my face, do a skincare routine (toner, serum, under-eye cream, and moisturizer) and putting on a bit of make-up (powder, lipstick, cream blush, and highlighter). I feel a bit more calm and ready to tackle the day when I take a few minutes for self-care.
6. Slow Breakfast:
Food is fuel and breakfast is an extremely important meal I never skip. I like to take a few minutes to enjoy my food and not multi-task while eating (ie e-mails, meetings, texts). On weekends it is a bit easier to actually sit down and have a nice hot breakfast. During the week I opt for easier things such as oatmeal with fruit and nuts or a multi-grain waffle with the same toppings. On the weekends, I try for avocado toast and/or eggs!
“Tamsin Jordan from Jordan Nutrition is also a firm believer in taking your time when it comes to breakfast. The hormones that regulate our appetite and satiety, namely leptin, takes some time to register when we’ve had enough to eat. Taking our time to savor every bite ensures that we take in the right number of calories for our body and reduces blood sugar swings later in the day.”
7. Meditation:
I often do meditations at night, but if I can sneak one in the morning, I will. I aim for a 10-15 minute meditation or EFT tapping. Check some of my suggestions in the last blog article https://cgmfit.com/blog/5-ways-to-deal-with-stress/https://cgmfit.com/blog/5-ways-to-deal-with-stress/