Day 16 – Make a commitment to Exercise (and stick with it).

Day 16 – Make a commitment to Exercise (and stick with it).

working out

I find that when I actually “commit” to something, my success rate is 100%. If I just say I’m going to do something, sometimes I allow myself to fail. When making a commitment, I follow through…I plan, I figure it out ahead of time so that I have success. So, I challenge you to make the commitment to exercise (start off with a commitment to exercise for even to work out and at what times. Will you go to the gym? Will you do a video or take a class or go running? Commit to it and follow through.

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Day 15 – Find (aka Make) Time to Meditate, Pray, Reflect

Day 15 – Find (aka Make) time to Meditate, Pray, Reflect, etc.

Whatever suits your religion/belief/lifestyle, give it a try.  Some health benefits of prayer and meditation are:

  • Lower blood pressure
  • Sense of Inner Peace
  • Increased longevity
  • Reduced symptoms of depression
  • Alleviation of anxiety, stress, and pain
  • Help with insomnia and physical symptoms associated with chronic illnesses

The time you take to pray or meditate can be your time or time you share with family.  Personally, my prayer time is strictly my time.  It’s personal time I have with God each and every day.  And it has been my “practice” to pray every day since I was a small child.  But, even throughout my busy teenage years, I maintained my prayer time.  And I can’t imagine not having that time each night.  It’s the time I take to reflect on the day and to be thankful for all of the people and things and abilities I have been blessed with.  And most of the time I go to sleep with a clear head and heart.

Your time does not have to be prayer if that is not your believe.  But you, too, can take the time to reflect on your life or your day.  To be thankful for what you have or to look forward to what’s to come.  What’s great about meditation and prayer is that it’s your time and you can make of it what you want.

If it isn’t something you normally practice, try it for a week.  See if you get clarity and joy and inner peace or strength.  At least take the time to reflect.

~FB

 

 

 

Day 14 – Do My Body Weight Workout

Day 14 – Do my Body Weight Workout

campers

30 seconds Jumping Jacks
30 seconds High Knees
30 seconds Squat Jumps
30 seconds Plank
30 seconds Crunch
30 seconds Burpees
30 seconds Leg Lifts
30 seconds Wall Sit

Do it once, or twice. Or as many times as you like.

I love body weight workouts (also known as calisthenics training).  In fact, most of my boot camps are body weight-based.  here’s why I love them:

1.It allows people to take the guess work out of using fancy equipment;

2. And saves money because you don’t need a gym membership;

3. You can do body weight training anywhere; in your living room, at the park, it doesn’t matter, as long as you have enough room to move;

4. It combines cardio and strength training;

5. It’s extremely efficient and it burns fat fast;

6. It’s great for any fitness level and at any fitness level it can be challenging;

7. It’s great for building balance, flexibility, coordination, and strength – both physically and mentally; and

8. There’s never any reason not to work out.

So go ahead…give it a try.

~FB

 

 

 

Day 12

Day 12 – Get Your Steps In

step count

It’s Saturday. Get outside and take a walk or a hike or a run. Hit the dance, floor with your friends, dance around your living room, do some yard work, go to the gym, roam around the mall. Just set yourself a goal and get moving.

Did you know that even just a few minutes of exercise can boost your mood?  So go ahead and make Saturday a great day!

~FB

Day 3 – Plank

Day 3 – Plank

plank

Get down and give me a 30 – 60 second plank. (Do it several times today, even.) Maintain a long and neutral position, don’t let your hips or pelvis sink. Neutralize the back and spine and keep your head in line with your back. Keep elbows under shoulders, squeeze quads and glutes, toes should be into the floor while pressing your heels back. Remember to breathe.

~FB

Day 2 – Create a Healthy Daily Habit

Day 2 – Create a Healthy Daily Habit

Day 2

 

 

 

 

 

 

 

 

 

Whether that means going for a walk in the morning, drinking your coffee black, taking the stairs, sneaking in more greens, or spending time off-line and engaging more with others (or yourself), commit to making it (whatever *it* is) a part of your daily routine and stick with it. Remember that it takes time (about 21 days) to form a habit so don’t give up in your first week.

~FB

Health and Wellness Challenge – Day 1 – Drink Your Water!

Day 1 – Drink Your Water

keep-calm-and-stay-hydrated-30

Water is the most important nutrient. After air, water is the most important factor to human life. Accounting for about 60% of your body weight, we can survive for weeks without food, but only days without water. We need approximately 30 ml of water per kg of body weight per day (approximately 2.3 liters of water for 170 lb person). Every organ and cell needs to stay hydrated in order for the body to function at its best. Staying hydrated is important for both physical and mental health. So, from today on, make hydration your daily goal. I admit that, although I’m really great at drinking water throughout the day when I’m at work, on my days off, I don’t drink nearly enough water. I sip here and there but I doubt I drink even a third of my daily recommendation. Making hydrating while home/on the weekends is going to be a priority for me.

~Cheers

Make 2019 Great! (Health and Wellness Challenge)

feeling-great-my-physio-sa

The end of the year is upon us.  Literally, tomorrow is December 31.  It’s hard to believe that another year has passe by, yet, here is we are again, getting ready to ring in the new year, saying goodbye to the Christmas and holiday festivities, and trying to ram as much junk in our faces as we reflect on how well we did and didn’t do this past year.

A while back, I came up with the idea of a month-long challenge for better health and wellness.  And I am talking overall health and wellness – mind, body, spirit – not just body.  And I have been diligently working away like a busy little bee to get ready to launch this challenge January 1.  I’ve already worked out the full calendar for the month of January, highlighting a new challenge each day.  Challenges that will provide for your physical, emotional, mental, and social health.  <– These are all important aspects of overall health and wellness and I wanted to take the focus off just physical (and nutritional) health, although, I am sneaking items for those in too!).

So get ready to bring 2019 in with a bang and work toward bettering your overall health and wellness and clarity.

Stay tuned..and I promise you Day 1 will be easy peasy.

Happy New Year!

Follow me on Instagram @nsfitbitch for the short and sweet of it.

12 Days of Fitness

See that Search button up there at the top right of the screen??  ^^

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If you type the word Christmas in that search bar, you will get my Christmas workouts and tips from years gone by.  There are a handful of articles that might be helpful in you succeeding the holidays without overindulging and keeping you in tip-top shape throughout December.

And since it is December and we’re getting closer and closer to Christmas (we’re about 18 days away), I thought it would be a perfect time to post another Christmas Fitness note.  This one is the 12 Days of Fitness.

12 Days of Fitness

And technically, we are a little further out than the 12 days of Christmas, but I know there are days that some of you absolutely won’t be able to fit in a workout.  Some of us are busy with work (and many shift workers can’t manage every day), or kids, or functions, or shopping, or whatever is happening in your life, so you get a few extra days in between to hopefully find time to take time for yourself and get your exercise on.

This workout is actually super easy so that 1. you can fit the time in or 2. you’re new to exercise.  The workout only calls for one exercise per day, as you can see from the picture.  However, it is an accumulator workout so you can also look at in several other ways:

  1. As just noted above, perform just the specified exercise per day; OR
  2. Each day add the next day’s exercise (this is the accumulation) so that you’re doing 1 exercise the first day, 2 exercises the second, 3 exercises the third day, etc. ; OR
  3. You can do every exercise each day.
  4. Or – if you want to go even further than #3, you can do each exercise for a full minute (or longer) each day.

The great thing about at-home workouts is that you can make it fit to your schedule.

If you’re anything like my and you like a cheesy Hallmark Christmas movie (obsessed), you can try one of these fun Hallmark Christmas Movie Workouts.  They’re cute and, let’s face it, if you pay attention to these movies, you’ll get a good little workout.  Incorporate it into your evening binge with friends or your kids or partner.  (Bonus Burpees or squats if Candace Cameron Bure is in your movie or/commercial.)

Hallmark 1

Hallmark 2

The main thing to remember is to take time for yourself this holiday season.  Go into the new year feeling refreshed and shiny and bright.

Cheers!

~FB

Healthy Living from Head to Toe (Guest Post)

 

By Jennifer McGregor

PIXEL

Photo Credit: pexels.com

 

It is frequently assumed that health comes from genetic predispositions and exercise.  While those do play a part, one’s overall health is determined by a wide range of factors, many of which are frequently forgotten about or ignored entirely.  A complete head to toe health plan should incorporate aspects of self-care, exercise, healthy eating and stress management.  Here are some strategies you can use to incorporate more healthy practices into your everyday life.

Begin with a self-care checklist
It will become easier to take care of yourself if you view healthy practices as a pyramid.  If you’re just starting to try to live a healthier lifestyle, start by following a self-care checklist.  Think of self-care as the base of the pyramid, and the foundation for all the other healthy practices that follow.  At its core, self-care is simply about taking care of the basic daily needs that support your overall well-being from both the physical and mental angles.  For example, make sure that you get enough rest at night.  While the exact amount of sleep you need varies according to your personal body clock, most adults need between seven and nine hours of sleep to be fully rested.  You should also take time throughout the day to relax and rest your body or mind, particularly if your day has been stressful.  By stepping away from your responsibilities for 15 minutes, you will become more energized and better equipped to manage your situation for the remainder of the day.  Yoga can be a good way to rest, due to its focus on getting mental wellness and physical fitness in sync.  As a bonus, you can do yoga in any location, however yoga classes offer the additional benefit of social interaction.

Strengthen your body with healthy meals and regular exercise

The next stage of the health pyramid is keeping your body healthy through proper nutrition and exercise.  Both eating well and following a regular fitness plan help to get your body working efficiently, with improved blood flow, stamina, and lung capacity.  They also benefit your mental health.  Exercise increases the amount of oxygen in your bloodstream, which increases your ability to memorize data and recall information.  It also causes endorphins and other positive chemicals in your body to be released, reducing the amount of stress you feel and lessening feelings of anxiety and depression.  Eating a healthy meal composed mainly of healthy vegetables helps to support these processes while keeping the rest of your body in check.  Dark, leafy greens, for instance, have many different nutrients that ensure all your body functions run as effectively as possible.

Remember, with both exercise and nutrition, once you establish a plan, it is important that you stick with it.  Don’t expect results from intermittent days of exercise and good eating spread across the season.  While an occasional cheat day won’t do too much damage, try to stick to your schedule.

Increase your confidence and sense of belonging

Finally, with your body supported by good food, exercise and self-care, you can help support your mental health.  Mental support comes in many different forms, but the two core facets are self-esteem and a sense of belonging.  When you are comfortable with yourself and your own mind, many things will seem much easier.  It will also provide a confidence boost during more troubling times.  Similarly, when you connect with a group of friends or family, you will feel more secure in your current living situation.  Both of these are excellent for your mental health.  Meditation and other similar practices can help you center yourself and become closer with a group of friends.  Hobbies can be a great way to find a friend group with similar interests.

To become healthy from head to toe, start with a foundation of self-care, then work your way up the pyramid by strengthening your mind and body.  Finally, establish a sense of belonging and purpose through shared interests and activities.

Jennifer is a pre-med student who co-created PublicHealthLibrary.org. She enjoys writing about health and medical topics.

Stay well.

~FB