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Cardiovascular exercise, or cardio, has long been touted as a crucial component of a healthy lifestyle. We’ve all heard the recommendations: aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity aerobic exercise per week. But is this really the magic number for optimal health? In this blog, we’ll delve into the world of cardio and explore just how much we truly need to stay healthy.

The Benefits of Cardio

Before we dive into the details, let’s quickly review the benefits of regular cardio exercise:

The Recommended Amount

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week. This can be broken down into:

However, is this one-size-fits-all approach really effective?

Individual Needs

The truth is, our individual needs vary greatly. Factors such as age, fitness level, health status, and lifestyle influence our cardio requirements. For example:

The Myth of “More is Better”

While some may believe that more cardio is always better, this isn’t necessarily the case. Overdoing it can lead to:

Finding Your Sweet Spot

So, how much cardio do we truly need? The answer lies in finding your individual sweet spot. Consider the following:

While cardio is undoubtedly an essential component of a healthy lifestyle, the one-size-fits-all approach doesn’t always apply. By understanding our individual needs and finding our unique sweet spot, we can harness the benefits of cardio without overdoing it. Remember, consistency and balance are key. So, get moving, but don’t forget to listen to your body and make adjustments as needed.

Burnout is a state of emotional, mental, and physical exhaustion that can creep up on anyone, regardless of their profession or personal life. It’s a signal that something needs to change, and ignoring it can lead to severe consequences. In this blog, we’ll explore the signs of burnout, its causes, and most importantly, provide practical strategies for recovery and renewal.

Signs of Burnout

Causes of Burnout

Strategies for Recovery and Renewal

  1. Recognize and Accept: Acknowledge your burnout and accept it as a signal for change.
  2. Take a Break: Give yourself permission to rest and recharge.
  3. Prioritize Self-Care: Engage in activities that nourish your mind, body, and soul.
  4. Set Boundaries: Learn to say “no” and establish clear limits.
  5. Seek Support: Connect with loved ones, colleagues, or a therapist.
  6. Re-Evaluate Priorities: Assess your values and goals, and make adjustments.
  7. Practice Time Management: Learn effective techniques to manage your workload.
  8. Cultivate Mindfulness: Embrace mindfulness practices to reduce stress.
  9. Seek Professional Help: If needed, consult a mental health professional.

Conclusion

Burnout is a common experience that can happen to anyone. By recognizing the signs, understanding the causes, and implementing these strategies, you can break free from burnout and rediscover your energy, motivation, and purpose. Remember, taking care of yourself is not a luxury, it’s a necessity. Take the first step towards recovery and renewal today.

As a fitness enthusiast and walking expert, I’m thrilled to share my insights on how to elevate your walking game. Walking is an excellent way to improve cardiovascular health, boost mood, and increase energy levels, and with a few simple tweaks, you can take your walks to the next level.

First and foremost, let’s talk about the benefits of walking in nature. Ditching the treadmill and getting outside can have a significant impact on both your physical and mental well-being. Research has shown that walking in nature can reduce stress levels, improve mood, and even boost creativity. So, find a local park or trail and get outside to reap the rewards of walking in nature.

Next up, let’s talk about intensity. If you’re looking to burn more calories and amp up your workout, consider incorporating interval training into your walks. Alternate between brisk walking and leisurely strolls to keep your body guessing and boost your calorie burn. You can also add strength training elements to your walks by wearing a weighted vest or carrying hand weights. This will not only increase the intensity of your workout but also help build strength and endurance.

Another crucial aspect of walking is form. Maintaining good posture, engaging your core, and landing midfoot can reduce the risk of injury and improve efficiency. Make sure to keep your head up, shoulders relaxed, and engage your core muscles to support your spine. Also, focus on landing midfoot instead of heel striking, which can reduce the impact on your joints.

Mixing up your route is also essential to keep your walks interesting and prevent plateaus. Explore new neighborhoods or trails to keep your mind engaged and prevent boredom. You can also incorporate hills or stairs to increase the intensity of your workout and build strength.

Finally, let’s talk about gear. While you don’t need much to get started with walking, having the right gear can make a significant difference. Look for comfortable and supportive shoes that provide adequate cushioning and arch support. Consider investing in a weighted vest or hand weights to increase the intensity of your workout. And don’t forget to stay hydrated by bringing water and snacks along on your walks.

In conclusion, walking is an excellent way to improve your physical and mental health, and with a few simple tips and tricks, you can take your walks to the next level. So why not lace up your shoes, get outside, and start walking your way to better health and fitness?

When it comes to weight loss, the conversation often revolves around calories. How many should you consume? How many should you burn? The answers to these questions are crucial for achieving and maintaining a healthy weight. In this blog post, we’ll delve into the world of calories, exploring what they are, how they impact weight loss, and practical tips for managing your caloric intake.

What are Calories?

Calories are units of energy that measure the potential energy stored in food and drinks. Your body uses calories to perform various functions, such as breathing, moving, and maintaining bodily functions. The number of calories you need depends on factors like age, gender, weight, height, and activity level.

The Calorie Balance

Weight loss boils down to a simple concept: calorie balance. To lose weight, you need to create a calorie deficit by consuming fewer calories than your body burns. Conversely, a calorie surplus leads to weight gain. The key is finding the sweet spot where you’re burning more calories than you’re consuming.

Daily Caloric Needs

Your daily caloric needs depend on your individual factors. A safe and sustainable rate of weight loss is 1-2 pounds per week, achieved by creating a daily calorie deficit of 500-1000 calories. Here are the estimated daily caloric needs for adults:

Practical Tips for Weight Loss

  1. Eat nutrient-dense foods: Focus on whole foods like fruits, vegetables, lean proteins, and whole grains.
  2. Keep track of your calorie intake: Use a food diary or app to monitor your daily calorie consumption.
  3. Portion control: Pay attention to serving sizes and control your portions.
  4. Incorporate physical activity: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
  5. Stay hydrated: Drink plenty of water throughout the day.

Calories play a vital role in weight loss. By understanding your daily caloric needs and creating a calorie deficit, you can achieve a healthy weight. Remember, weight loss is not just about numbers; it’s about adopting a sustainable lifestyle that prioritizes nutrient-dense foods and regular physical activity. Take control of your calorie balance and embark on a journey towards a healthier, happier you.

As summer approaches, many people set a goal to get in shape for the warmer months. However, focusing solely on short-term results can lead to a cycle of yo-yo dieting and exercise patterns that ultimately fail to produce long-term success. Here are some reasons why just getting in shape for summer doesn’t work long term:

To achieve long-term fitness success, it’s important to focus on making healthy lifestyle changes that can be maintained year-round. This means:

By shifting the focus from short-term aesthetic goals to long-term health and wellness, we can create a sustainable and healthy lifestyle that extends far beyond the summer months.

Finding a protein smoothie/shake I have actually enjoyed has been a challenge over the years! The recipe below is by FAR my favorite one, and will include all the links you need to order the products to make it. Here it is:

Starting off you will need a base for your smoothie. Some choose almond milk or oat milk. Others prefer lactaid milk or organic milk. It is up to you and your dietary needs. You will need 1c of base. Add 2-3 ice cubes on top of this.

Next up are the fruits that go into the smoothie. I usually add 1/2 of a sweet banana, 3 strawberries, and a handful of berries.

If you are a veggie person a handful of spinach can go in there too! This is optional.

I also add 1 TBSP of organic peanut butter OR almond butter. I LOVE the Maranatha brand. Here is a link (ad) to their product:

https://amzn.to/435BsLj

Another optional add is Anthony’s organic coffee grounds. I only add 1 tsp of this on the days I need a little pick me up. Here is the link (ad) to their product:

https://amzn.to/3rbs9rT

Last but not least are the proteins I use to top off this delicious smoothie. I use 1 scoop of Vital Proteins collagen peptides and 1-2 Tbsp. of Nutribiotic Chocolate protein. Links (ad) are both below:

https://amzn.to/3AI92c8

https://amzn.to/3o6zTJK

Last but not least! How do you blend all these ingredients together? I use the magic bullet! This is a blender with a plastic cup included. No messy clean up as there can be with a traditional blender. The link (ad) is below:

https://amzn.to/35yeYZC

Here is a REEL showing you all these steps combined! Let me know how you liked your smoothie!

https://www.instagram.com/reel/CUa2QF_AxUK/

DISCLOSURE: This post contains affiliate links. This means, at no extra cost to you, we make a small commission if you purchase a product through these links. As an Amazon Associate I earn from qualifying purchases. This helps support CGM Fitness. Thank you!

Everyone has a different level of love (or hate) for exercise. The closer you can come to at least liking, if not flat-out loving your workout, the better the results will be! The amount of enjoyment you get out of exercising is a predictor of how much you will actually do it.

If you have always been on the fence about exercising, chances are you are not truly enjoying your workout. Start with answering these questions about your workout:

  1. Are You a Creature of Habit or Do You Thrive on Variety? Whatever is true for your food, music and movie tastes will likely hold the same for exercise. If you are a creature of habit, you may be content with a run everyday. However, if you like to mix things up, you may want to run one day, strength train the next, and do yoga on alternating days.
  2. What is Your Goal? Identify what it is you want to accomplish. Set a goal such as improving cardiovascular health, getting stronger, or running a 10K. Get excited when each workout is bringing you closer to your goals. If it is not, chances are you won’t enjoy it as much.
  3. What Are You Good At? It is only human nature to enjoy the activities you are good at! The confidence in your exercise ability is a huge factor in how often you are likely to engage in it. Even exercise newbies will find a form of exercise they feel more confident in than others. Start with that form! As you gain confidence, you will likely want to further expand your horizons.
  4. Do You Like to Workout Alone or With Others? Some people value their alone time at the gym, while others feel they need social support. If an introvert, going on a solo run or lifting weights alone may help to clear your head. However, if you are an extrovert doing a group fitness class may be more fun. Small group sessions and 1:1 Personal Training sessions are possibilities as well to get some engagement.
  5. Do You Like to Be Indoors or Outdoors? Finding the right environment to support physical and mental health is extremely important. When it’s nice weather, multiple indoor workouts can be performed outside.
  6. What is Your Exercise Vibe? Do you prefer a high-energy environment or a calming yoga studio? Do you like a competitive setting or a more social environment? Do you prefer your instructor to be more inspirational, informative or a drill-sergeant?

Once you have answered these questions, it is time to experiment! Try any workout out that you think may be a fit, and give it THREE tries before ruling it out. Take this as a fun, learning experimental experience to see what works for YOU! If you haven’t tried a FREE trial of a workout (Live or on-demand) on my website, ask yourself these questions. Try the one that you feel best fits your personality.

Winter is here, and for some that may equal those dreaded winter blues. Do you feel sad, lethargic, experience difficulty focusing or fatigue during winter? You’re not alone. With colder weather and shorter days, a lot of us experience the winter blues. For many, this feeling is temporary and can be managed with simple lifestyle changes. But for others, it can be a more severe type of depression called Seasonal Affective Disorder, which reaching out to a health care provider can be helpful for. This blog is focused on those who tend to have a harder time during the colder months. So if that sounds like you, there is good news! Here are some steps you can take to beat the winter blues. 

If you feel like the symptoms are severe please seek professional help. There is a major difference between feeling the winter blues and Seasonal Affective Disorder. Feeling sad can be normal during the colder months, however if it’s interfering with your ability to function in your daily life, it could be serious and you should seek professional help. 

During the winter months, many of us leave the house when it is still dark and we sit in offices with barely any windows all day. We go outside less because of how cold it is and we return home usually when its already dark. During these seasons it’s easier to feel a sense sadness and fatigue. Here is what can help ease those feelings.

Turn the TV OFF!

 During the winter months we tend to stay inside more and we can easily spend hours watching tv or the news. Minimize the time you spend watching the news. If it’s on an endless cycle we can begin to feel depressed by some of the news we are hearing. (It’s hardly ever good!) Make a plan to limit your TV time and find other ways to entertain yourself. Reading a book can help transfer you to another place and time. Research recipes you’ve been wanting to try. That recipe you saw on a buzzfeed article or on Instagram — give it a go!

Try a new hobby or activity. It could be as simple as trying a new board or card game, cooking, crafts, knitting or outdoor activities if you don’t mind the cold. You may find a new hobby or passion that gets you through these cold darker months.

Boost Your Mood and Ambiance

Don’t fight the season, instead embrace it! Use some ambient lighting to turn up the coziness level. Light some candles, choose a scent you love that brings you happiness or triggers a memory that brings you joy. Get some cozy and soft textiles and lounge wear you love. Maybe even some silly socks or fun slippers! Create a playlist that you love.

Getting quality foods in your system is important. Since getting vitamin D is harder during the winter months, make sure you’re eating foods with vitamin D. These can include salmon, sardines, egg yolks, red meat, and vitamin fortified cereals. Good quality food can help balance your mood. Winter is a great time to break out grandma’s old recipes or try something nourishing and comforting.

Seek Out The Sun

Getting outside is important during the winter months. Even though it’s colder and wetter, go outside as much as possible. Take a drive to a warmer location and stay for a few days if you need to. If you can’t travel thats ok. Open those curtains and let in natural light. Put on your coziest warm clothes and go for a walk around your neighborhood in the daylight.

Physical Activity

Start a workout program or even just go for regular walks. Exercise has been shown to boost mood, decrease the symptoms of depression and reduce stress. You can start slow with 10 minutes a day and each week increase by 10 minutes till you can get 60 minutes a day of physical activity. The simplest thing you can do is get outside and go for a walk. In a Harvard study, people who walked just 20 min a day had 43% fewer sick days than those who didn’t. That increased immune system power is crucial during the colder months. 

Reach Out!

Contact those who bring you happiness and who fill you with joy. Your support system of family and friends is crucial for fending off winter blues. A phone call, getting together for coffee or dinner, a walk together or even if by zoom if needed. Getting together or socializing helps us all. It boosts our mood and strengthens bonds. We all need that especially during those tough colder months. 

There are a lot of changes we can make to help us during these winter months to bring us joy and bring joy to others. Many of them small and manageable! However, if you feel like nothing is working and are finding yourself isolating and having difficulty getting on with your daily life please seek help. You are not alone. Depression is a serious matter and is not something to be ashamed of. We all need help from time to time. So if you feel like this steps aren’t helping. Let your support system know and ask for help from a professional. 

Fitness goals require more than just simply picking a plan and going for it. To achieve the most success, focus on wellness habits you can start through a series of gradual increments. Trying to start a new habit or achieve a fitness goal with life-altering changes can lead to failure, frustration, injury or dropout.

Step 1: Creating Your Fitness Goal

In order to establish a general goal, determine the one thing — your limiting factor — that keeps you from achieving that goal. Do you want to get in better shape, lose weight or eat healthier? Remember, only action leads to change! “Don’t do X” is not an action plan. “Do more Y” is.

Now, take those general action statements and shape them into a fitness goal you can reach this year. Effective goals are SMART, or:

Write down your fitness goal in a spot where you will see it regularly. Research shows that people who take a few minutes to put their goals on paper are five to 10 times more likely to achieve them. So pull out a pen, paper and your sneakers and get started!

Step 2: Put Your Fitness Plan Into Action

With your long-term goal in mind, start looking at what you can do to now to make it happen.

Once you an identify what you need to work on and the skills you need to successfully achieve your long-term goal, break them down into realistic, smaller behavior-based goals. These will help hold you accountable and responsible for the changes you’ll make in your life.

Your short-term goals are like a domino effect. Each new habit should set off a positive chain reaction toward your long-term goal. Once you have been consistent for 14 to 21 days, pick another short-term goal. The goal is to practice simple, strategic actions that build up over time.

The New Year is a wonderful time to set some new goals. These goals should be SMART and attainable over time. No need to stress about a NEW YOU! Focus on goals first!

One of my main goals is to make it fun for women to prioritize regular physical activity in their lives. We know that even just 10 minutes of exercise a day can make a big impact on your physical and mental well-being. One of the most critical aspects of feeling good from movement, though, is consistency. Consistency is key to maintaining a healthy lifestyle.

If you are trying to learn how to stay consistent with working out, just know it isn’t always easy to workout every day. We all have days where we have a jam-packed schedule, the day gets away from us, or we simply just don’t want to workout. It is my goal to make your fitness journey manageable and enjoyable, even on those challenging days.

1. FIND A WORKOUT YOU LOVE

I know that it seems obvious, but it is so important to find a workout you look forward to doing. If you aren’t excited to do your workout, it will be much more difficult to follow through with it. Looking forward to and loving your workout will make it easier to maintain a consistent workout schedule.

2. FIND A WORKOUT BUDDY

Community and connection are a big part of life, and they extend to working out! Whether you find community through workout classes or schedule time to workout with your bestie (online or at home), finding workout buddies helps to hold us all accountable. Showing up for both your buddy and yourself makes it easier to get the workout session done on days when you’re just not feeling it.

3. TRY A SHORTER WORKOUT

I am a big fan of shorter workouts or mini workouts. On days when I really don’t feel like working out, I take a deep breath and tell myself that I can commit to just 12 minutes of movement. Every single time I do half of one of my 25 minute shorter workouts, I feel so much better. I usually end up finishing the 25 min workout OR saving the rest for later since my energy levels are so much better!

4. STREAMLINE DECISION MAKING

I am a big advocate for making things easy. I personally like to workout in the morning (when I teach), so I set out my workout clothes the night before so I don’t have to think about picking an outfit first thing in the morning. You can also set out your mat, weights, and have your iced coffee ready to go in the fridge so you don’t have to think about those things, too!

5. SET REALISTIC EXPECTATIONS

As you embark on your fitness journey, consider setting smaller, realistic goals on the way to your ultimate fitness goal. Instead of focusing solely on the end result, try shifting your focus to small victories, such as improving your workout consistency or increasing your strength. These smaller goals can act as stepping stones on your path to a healthier lifestyle, providing you with a sense of achievement along the way. Remember, the key to developing a consistent workout routine is building a workout habit. Consistency is the secret ingredient to reaching any fitness goal. Incorporating regular workout routines into your weekly workout plan can greatly assist in creating this habit. Don’t forget, it’s your journey, and it’s not about perfection, but about steady progress. Enjoy each step along the way and embrace the accomplishment of showing up for yourself!

6. CHOOSE MOVEMENT!

Even if we use all of these hacks to stay consistent, there are still going to be days where we just don’t have the energy to workout- and that’s okay! On these days, it is important to remember that movement doesn’t need to be a structured workout. Choosing to take a walk to grab a coffee, parking further away in the parking lot during your day of errands, and taking a break from work to do some stretching all help!

Feeling stuck? If you have never taken one of my classes (Live OR recorded), head to http://www.cgmfit.com and add a LIVE or RECORDING to your cart. At checkout use code WELCOMECGM to get the class FREE! Classes range from 25-50 min with multiple formats available!

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