We live in a society that uses food to make us feel good. When we’re happy we eat, when we’re sad we eat and when we’re bored we eat. What happens when we’re stressed out? We eat even more. All cultures too have customs around food. Weddings, engagement parties, baby showers, birthdays, special holidays, office parties, funerals, retirements are just examples of events that typically involve food. Using rewards with food as child to make us happy is just one of many different ways we utilize food to make us feel happy.
The end result is that obesity has reached epidemic proportions in Canada, the US and a few other countries..
Exercise is one of the best ways to make you feel good. This sentence alone is enough to make many women shudder. “Ugh! Exercise? Ugh!!!” The reason people react this way is because of societal conditioning.
We’re led to believe that if you want to lose weight you need to spend hours on the treadmill or be a gym rat and lift weights, etc. The truth of the matter is that there are a ton of activities that you can do that’s also considered as exercise.
Like to dance? That’s exercise. What about hiking? That’s exercise too. As long as you’re in motion, what you’re doing is a form of exercise. Pick an activity you enjoy and go with it. Cycling, skiing, rowing, karate, Zumba, hot yoga, etc. are activities that have millions of fans.
If you hate running, don’t force yourself to do it. Exercise should be fun. That is the most important thing when embarking on a fitness program. Pick an activity that makes you happy and you’ll be much more likely to stick with it. Once you’ve developed the habit of moving more and leading an active lifestyle, you may find that you’re drawn to other sports too.
Cultivating the habit of exercise is imperative to staying fit and healthy. Motivation may come and go but habit is what will keep you going. So, pick activities that you enjoy. Now let’s look at how exercise makes you feel good.
Gives you confidence and pride
Exercise will help you shed the excess pounds and develop a lean, healthy and strong body. Of course, your calorie count must be correct to promote fat loss but if you have that dialed in, your body will become strong and toned.
In today’s society, many are saying the norm is to be overweight and out of shape. It has reached a point where the media states that is fine to be overweight. Yet, it is undeniable that even overweight people look and feel better once they’ve shed the excess pounds. Many who have had extreme transformations will tell you that they are happier, healthier, stronger and have way more energy than they ever did before! There is nothing wrong with body confidence and saying no to “body shaming”. We should be promoting the benefits of a healthy, strong body!
Exercising will get you stronger. You’ll gain confidence and pride knowing that you achieved your goals instead of settling for less and telling yourself to accept it. This confidence will make you happy from within and nobody can take that away from you.
Exercise makes your body release a chemical known as endorphins. This chemical will elevate your mood and has been said to create a positive feeling in you that similar to what morphine does. The harder your workout, the more endorphins released. That’s why you may dread tough workout but you always bask in the afterglow. Now you know why.
When you exercise earlier in the day, by nightfall you’ll be exhausted and plop into bed and doze off peacefully. If you have sleep disorders and can’t get a good night’s sleep, you need hard exercise.
The body will automatically shut down to rest and recover. Exercise often and you’ll have no problems sleeping. Just make sure you not to exercise during the 3 hours prior to bedtime or you’ll stimulate your body.
Great for Your Muscles and Bones
Exercise is vital in building and maintaining strong muscles and bones. It is extremely important to preserve lean muscle mass and bone density
Weight lifting stimulates muscle building growth and an adequate protein intake is important to build that muscle.
Research shows us that exercise helps to release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow and reduces their breakdown
Exercise, protein metabolism, and muscle growth
Skeletal muscle protein metabolism and resistance exercise
As we age, we tend to lose muscle mass and function, which can lead to injuries and disabilities. Which is why regular physical activity is essential to reducing muscle loss and maintaining strength as we age. It will also aid in fall prevention.
Nutrition and Exercise in Sarcopenia.
Also, exercise helps to build bone density when we are younger, which will help to prevent osteoporosis later on in life. The research says that exercise and physical activity in adolescents is very important to building bone and we will benefit from that later on as we age,
Influence of Adolescents’ Physical Activity on Bone Mineral Acquisition
Interestingly, high-impact exercise, such as gymnastics,running, soccer, volleyball and basketball, have been shown to promote a higher bone density than non-impact sports like swimming and cycling. Studies show us that there are other benefits to having kids in sports besides team building, responsibility and physical activity!
Influence of sports participation on bone health in the young athlete
Exercise is a fantastic stress reliever. In fact, if you’re into sports like kickboxing, CrossFit, boxing or high-intensity training, you can expend all your pent up frustration by training as hard as you can. Punching a boxing bag or kicking motions in a kickboxing class are excellent stress busters… And they’re more immediate and effective than meditation.
These 5 points should leave no doubts in your mind that exercise can make you feel great. Initially, it may be difficult to drag yourself to exercise because this is a change in your usual routine and all change meets with opposition.
But once you get into the swing of things and develop the habit, you’ll look forward to your workout sessions and the natural feeling of high that comes with them. You’ll not only feel great but your body will be shapely, sexy and become more feminine than you dreamed possible. Do get started today.
Download Weekly Workout Planner
Far too many times we get hung up on the number on the scale. We stress over every ounce gained or lost. What we accomplish by doing that is causing more stress to ourselves. Stress, just hinders our goals even more!
So what is it about, if the goal is not weight loss? There is no destination, or final result. It is about the journey . It is about a new healthier lifestyle that can be maintained for the rest of your life! Every one’s vision of that will be different. It is not about what you weigh or what size you fit into. It’s about learning to love yourself in your own skin. It’s about what you gain through this journey. Majority of people are not meeting the recommended daily requirements of physical activity!
There are other benefits to a healthier lifestyle than just weight loss and here are a few of them.
If you add regular exercise to your weight loss goals you will improve your muscle strength, increase your endurance which will benefit you by gaining more energy. When you add exercise to your daily routine it will deliver oxygen and nutrients to your tissues which will help your cardiovascular system work more efficiently. When this happens your heart and lung function will improve, which will give you more energy daily to do your every day life activities. For some you CAN help alleviate all that huffing and puffing you noticed you have been doing lately.
Losing weight will help you sleep better and sleeping better will help you in your weight loss goals! See how important getting enough sleep in your life benefits you. This research shows that that getting 5% more sleep can not only help you sleep better but longer! Not to mention that losing fat will help to alleviate snoring and sleep apnea.
By adding resistance training to your weight loss plan you will gain other benefits besides the toned of your muscles. Your balance and coordination will also improve, as will your posture, which you will greatly appreciate as you age! Improved balance, flexibility and strength all help to prevent falls later on in life.
You can benefit from improved flexibility when you regularly perform a flexibility and stretching routine weekly by improving circulation throughout your entire body. It also increases joint range of motion, reduces injuries and aids in improving your balance also. Other benefits are more mental. Stretching activities like yoga are calming , relaxing and centers the mind. Stretching also reduces muscular soreness, decreases the symptoms associated with menstruation, and reduces overall muscle tension. Definitely worth checking out your local yoga class. Most will offer a beginners class.
Weight loss can help with improved mood, reduce stress, improve your sex life, reduce inflammation, improve cardiovascular health, and so much more. There was a study done of 40 obese men and women aged from 32 to 56 and the study found that just by losing 5% of their weight they benefited from improvements in their health by having better control of insulin in the liver, fat and muscle tissues. Just by a 5% weight loss! So when we think we are not losing fast enough remember there is a lot going on in your body that you may not even realize! Also keep in mind that it does not mean that being super skinny is the healthiest either. There is no set size for what is best. We have ranges that studies have shown to be the best for our heights, but it truly is what is best for YOU and where you are feeling YOUR best.
Improving our strength is so important and should be a part of everyone’s lifestyle, regardless of a weight loss goal. By adding resistance training to your lifestyle you will be able to perform every day activities better. Like carrying groceries or a child. Studies have shown that with a consistent strength training program you can increase bone density and prevent osteoporosis. Starting approximately in our 40’s muscle mass declines with age and it increase after the age 50. Also the rate of muscle loss really begins to outpace the rate of which we can gain muscle gain. Maintaining as much bone and muscle mass as we age can determine where we can sit down without being aided.
Enjoying A Better Quality of Life
Overall there are so many benefits to exercise and weight loss, that I could go on and on, but I will go over more in other posts. The point is weight loss is important and we can receive benefits just from that. But what I do what you to know is that when we just lose weight without adding resistance training we are not only losing weight or fat, but we are losing muscle. That is something we do not want to have happen if we can help it as we do not want to accelerate that loss as we age! We want to enjoy our retirement and possibly chase some grandkids.
If you are stuck and overwhelmed or maybe not sure where to even start, contact me below and we can set up a time for a consultation to go over your goals .
~ Coach Ruth ~
Good morning! It is Friday! Today’s workout is all about the arms and shoulders. It can be done without weights. Just remember to slow the movement down and really contract the muscle. If you have weights, that is awesome!
Today’s workout is all about the arms and shoulders. It can be done without weights. Just remember to slow the movement down and really contract the muscle. If you have weights, that is awesome!
Yes, these exercises will tone your arms and shoulders and give you a nice shape with progress, but there is an even more important reason to do them.
We need to keep that strength up, for lifting groceries or kids (ever been tuckered out while holding a toddler who is struggling because they are having a complete meltdown?) and this is just a few reasons.
1. Injury/Aging: Without strength training your upper body strength deteriorates as you age and you will become more prone to injuries, disease and a diminished quality of life. Studies show that you can lose up to 40 percent of your muscle mass by the time you reach your 60s! That is a lot. The loss of muscle mass in your upper body can have a great effect on other aspects of your life. For example, if you were to injure your leg and require the use of crutches, your upper body strength allows you to remain mobile. The same is true if you find yourself in a wheelchair temporarily or need the use of a walker.”
2. Posture: With the amount of time we spend hunched over phones, computers, desks and behind the wheel of our cars, most of us will suffer from some sort of imbalances relating to our posture. IE. Rounded shoulders, is a good example. Sometimes it will be not to that extent. The best way to achieve proper posture is to tone your back and shoulder and core muscles because strengthening them will assist in holding the top half of your body up
3. Boost your metabolism: Strength training is an excellent way to get rid of that stubborn, excess body fat, because it will activate your metabolism even higher! Think of it as the “use it or lose it” principle. The more muscle mass you have, the higher your resting metabolic rate.
Stay strong and have an awesome Friday!
December Fitness Challenge – Day 8
Good Morning! Today the kids are back to school!! Yeah,
Today’s workout is a Standing Ab Workout.
Sometimes Ab Workouts on the floor are not easy for people with back injuries, or anyone with a disc herniation. If they are not done properly they can cause injuries or soreness.
I have a bulging disc herniation in my neck; pressing on my spinal cord, and I have been very fortunate so far to not require surgery. In the future, who knows, that might change. In the meantime, I keep moving, so this is why I prefer to do standing ab work most of the time. While these exercises use many muscle groups in some cases, you are still working your core.
Remember – no twisting your body to the point of pain, or pulling/twisting on your neck at all when doing the standing side crunch, you want to do the moves until you feel the stretch, keep your core engaged at all times (belly button sucked in towards your spine), be standing tall, and remember to breath through out the workout!
If you feel this is too much, try to just get one round done or shorten the amount of times doing the move and then try again at another time. You will find that with repetition you will be able to increase your numbers
Keeping our core strong is very important as we use it everyday. It is the core link to our upper and lower bodies.
We use it to bend over and pick something up off the ground, put our shoes on, bathing, dressing, standing and sitting in a chair to name a few. It helps prevent or ease back pain, and aids in the prevention of injuries or falling as we get older.
Weak core muscles can also impair how your arms and legs work and affect your posture. For example, slouching or rounded shoulders. A strong core will enhance your balance, posture and stability.
There are so many more reasons to keep a strong core. I am not all about getting skinny, losing weight or aesthetics like a perfect six pack.
My motto in everything fitness/health related is “Keep Moving and Stay Strong”! Enjoy a long and productive life. We only have one life, live it!
If you have any questions, please send me an email or ask here. Have an awesome day!!!
December Fitness Challenge – Day 7 – Happy Wednesday!
We are snowed in again! It has been 2.5 days now for no school and the roads shut down.
The community was wonderful at coming together and helping all the stranded travelers. Finding them a place to stay, food, drinks and keeping them company. Tom Jackson and his group the Huron Carole were also stranded and they put on a wonderful performance for everyone! How awesome was that!
It was really nice to see the grater out this morning starting on snow removal. The town and emergency crews have been amazing. The Roads are still closed at this time as they try and get snow removed and sand put down. The wind is still blowing the snow, but it is not as high of winds. More snow is on the forecast yet again and my kids are already saying, how great it would be if they got another day off school. Not!! haha
So today ‘s fitness challenge we are back to compound exercises! They are my favorite exercises as you are doing more work with more muscle groups in a shorter amount of time and burning lots more calories! So these type of exercises are perfect for those pressed for time.
These exercises can be done without weights. Remember to do the exercise slowly and contract your muscles. You can also use large cans, filled water bottles, or pop bottles or even fill up empty milk jugs to use as weights.