Category: Weight Loss and Exercise

Seven Ways To Fit Exercise Into Your Busy Holiday Season

Fit Exercise Into Your Busy Holiday Season

The holiday season is in full swing and with it comes extra activities that can fill up your calendar and interrupt your normal exercise routine.  I’m someone that craves exercise daily because it helps me feel energized, creative, and positive.  If I take too much time off from some form of physical activity then I start to feel kind of blah.  Our bodies like to move!

Different seasons can require us to reprioritize how we are going to spend our precious time.  I believe it’s important to be flexible and to allow yourself to skip a workout during the holiday season without feeling guilty about it.  Creating beautiful memories that you can hold onto forever is just as important to your overall health and wellness as exercise. Time is something we can never get back.

If you find yourself short on time and needing to skip your normal exercise routine, here are  a few clever ways you can get your body moving during the holiday season.

 

Seven Easy Ways to Exercise During the Holidays

1)  Shopping.  Walking while you shop is a great way to exercise during the holidays. To get the most out of a shopping trip, try taking breaks and bringing your packages back to the car in between stores.  Shop your main streets while supporting the small businesses or take several trips walking around your local mall.

2)  Baking. Standing burns more calories than sitting, so working in the kitchen counts.  Turn on some fun music and get a little dancing in while you’re at it.

3)  Deck the halls. Hauling boxes out of storage and putting up decorations indoors and outdoors is a great way to get festive while logging your exercise minutes for the day.

4)  Cleaning.  Cleaning house counts as lifestyle exercise. Turn on some of your favorite holiday music and keep a steady pace going to maximize your caloric burn. Just don’t forget to take water breaks.

5)  Get some fresh air. Step outside and go for a walk.  Even if it’s just a short one.

Invite family and friends to join you for outdoor activities. This will help you combine family and/or social time with exercise. Don’t be afraid to go solo if you don’t have any takers. Recreation alone can be used as relaxing time you spend on your own.

6)  Take advantage of seasonal weather.  Fun in the snow isn’t just for down hill skiers. Snow shoeing, cross country skiing, walking, sledding, ice skating, and hiking, are all examples of ways you can have fun in the snow while getting your exercise.

7)  Your mother was right.  Seriously, standing up straight burns more calories than slouching. For an extra workout try keeping your stomach muscles tight while standing. Take advantage of moments like waiting in line or standing at a cocktail party to work those stomach muscles.

This holiday season I recommend you take the pressure off of yourself to “do it all” and focus on having fun and staying healthy. Shoot for 20- 30 minutes of exercise per day total. Every minute and all types of exercise counts at the end of the week. Studies have actually shown that people that took 3 ten minute walks per day showed an improvement in blood pressure because they were moving more often throughout the day.

The more you move throughout the day, the more you benefit. Do your best to take advantage of every opportunity you get to move your body. Whether it’s part of a formal exercise routine, or something like shoveling snow in your front driveway.

Here’s to a happy and healthy holiday season!

Shared with love,

Jennifer

 

How Lowering Stress Can Positively Affect Your Weight

Lower Stress Positively Affects Weight

 

For most of us, stress is a part of life that we need to deal with.  Unfortunately, research shows us that too much stress can negatively affect our weight.

I personally believe that the stress component in people’s lives is often overlooked by the health and fitness industry.   A client can be eating well and exercising regularly, however if the client is under continual stress it can prevent them from losing weight and in some cases even cause them to gain weight.  Diet and exercise is only one piece of the puzzle when it comes to overall health and wellness.

We recently moved to a slower paced community and have simplified our lifestyle.  One of the first things that changed for me was my sleeping patterns.  I’ll be the first to admit that my sleep was not great before we moved.   I’m happy to report that I am sleeping better and experiencing real rest.  What happened after I began sleeping better was interesting.

Over the past few months I’ve noticed that all of my clothes are fitting a bit looser. I stopped weighing myself regularly years ago due to the emotional stress it can cause so I can’t tell you how much weight I have lost.  However, I know for sure that I have naturally dropped a few pounds.

It’s really important for me to share that I WAS NOT trying to loose weight.  I have not made any changes to my diet and I am exercising at a level that is appropriate for me while I recover from  multiple injuries.  My health and fitness goals are rooted in self care and happiness rather than a number on a scale, which is why I believe my recent weight loss is  a result of stress reduction.  Before we moved,  I was eating well and exercising most days of the week.  I believe that my personal experience helps support the research that if you are under constant stress, diet and exercise alone may not be enough to help you lose and/or maintain your weight.

It’s pretty safe to assume that no matter how good we are at limiting the stress in our lives we will still have to manage a certain amount of it.   Here are five ways to limit stress in your life and protect your body from it:

 

FIVE WAYS TO LIMIT STRESS

 

Ditch diets for good.  Research shows that constant dieting can cause cortisol levels to rise as much as 18%.  When your cortisol levels rise, your blood sugar gets out of whack, first rising, then plummeting. This can make you cranky and super hungry even if you don’t need the extra calories.

Deficiencies in B vitamins, vitamin C, calcium, and magnesium are stressful to your body.  Diets that suggest eliminating certain foods and/or food groups from your diet can contribute to a lack of these important nutrients.  These deficiencies can lead to increased cortisol levels and food cravings.  Start the day off strong with a breakfast that includes stress reducing nutrition.  Foods like oranges, grapefruits, or a large handful of strawberries supply  vitamin C and 6 to 8 ounces of yogurt contains calcium and magnesium.  Make sure to include carbs like a whole grain bagel or toast and healthy fats like peanut butter. Whole grains are loaded with B vitamins, while peanut butter has fatty acids that can lower stress hormones in your body.

Instead of dieting, try eating as many whole foods as possible.  Eating whole foods can help contribute to better energy which is part of self care. Do your best to make sure to choose foods you enjoy and avoid being too rigid about everything you eat.

Get enough sleep.  Substantial medical evidence is telling us that a lack of sleep affects hormones which are linked to an increase in appetite. Your body becomes less satisfied and you are tempted to eat more food than you may actually need.

Sleep deprivation can also affect your hormones in such a way that your metabolism will literally slow down.  I believe that is what happened in my case, and why I lost weight when I started to get more sleep.

The National Sleep Foundation recommends 7 to 9 hours of sleep per night.  A few nights of solid sleep can bring your body back into balance, and getting enough regular sleep helps keep it there.

 

Do a little strength training.  Moving your muscles is an effective, instant stress reliever. It actually sends a message to your body that you are escaping the source of your stress.  Exercise helps your blood circulate more quickly, transporting the cortisol to your kidneys and flushing it out of your system.  Try doing at least one strength exercise per day like squats, push ups, or ab work.  Even taking a stroll on your lunch break will help. In one study researchers found that 18 minutes of walking 3 times per week can quickly lower stress hormone levels by 15%.
You might want to cut back on caffeine.  Total disclaimer, I am a coffee drinker and have no plans to give it up right now so I’m not asking you to.  A certain amount of coffee is actually good for most people due to the many health benefits it offers.  However, if you find it’s keeping you up at night you may want to cut back.
Create a healthy environment.  It’s important for us to be at peace where we live, work, and play.  Things like nurturing relationships, setting healthy boundaries, removing clutter from your home or life, planning family meals, taking time off to visit places that make you feel happy and restored, or spending time with your pets without your phone in hand are all examples of working  toward creating a healthy environment.

Limiting stress in our lives is extremely personal and looks different for each individual.  We are all on our own personal journey.  What’s important to remember is that health and wellness is about self care and enjoying life.  Not a specific number on a scale.

Have a wonderful week!
Shared with love,
Jennifer

How Much Rest Should You Get After A Workout?

How Much Rest Should You Get After A Workout? by Jennifer Ledford

Recently, I was scrolling through my newsfeed on one of my social media pages and came across a friend’s post that asked a question regarding exercise and rest.

While I love, love, loved the enthusiasm the people commenting on the post showed toward exercise, some of the comments or answers were either outdated or tailored to their own personal needs which may or may not have been appropriate or safe for the person asking the question.  Exercise, just like diet, is very personal which is why it’s always a good idea to consult with someone that’s trained to answer your question and has a proven track record in the field.

Seeing this post reminded me that while most people know it’s a good idea to exercise, not everyone understands that rest and recovery is JUST as important as exercise itself.

Rest days allow your muscles, nerves, bones, and connective tissue time to rebuild.  It’s during this rebuilding process that they grow back stronger.  A lack of rest or “overtraining” can leave the body susceptible to injury and even slow the metabolism down.

Resting after exercise does not necessarily mean you are sitting on the couch all day.  Most of the time, active rest is best.  The body is designed to move and “sitting” for too long can negatively affect someone’s health.  There can be solid medical reasons for someone to get off their feet and rest for longer periods of time.  However, if you have been medically cleared for exercise, active rest is usually best.

How much active rest your body needs after exercise is personal.  Your fitness level, the type of exercise you are performing, and what your body needs will all come into play.

RECOMMENDED TYPES OF EXERCISE AND REST

Some examples of types of exercise and recommended rest are:

  1. Interval Training.  High intensity interval training, also known as HIIT, is an effective way to burn calories in a short period of time and can improve cardiovascular health as well as blood pressure.  HIIT formulas consist of short “bouts” or intervals of an exercise that feel hard or very hard to maintain followed by a recovery interval that is easy to maintain.  Interval based cycling classes, interval programs designed for exercise machines, Tabata training, and interval based group exercise or circuit routines are some examples of interval training.

The recovery guidelines for HIIT training are pretty straightforward.  After performing a HIIT workout, you will want to wait a minimum of 48 hours before repeating another.  It’s VERY important to allow your body to recover properly from high interval training to avoid overtraining which can have a negative effect on your body.

Years ago, when spinning or cycling classes entered the fitness scene, people (mostly women) were so thrilled with the physical results they were getting  from their “spin” classes, they began attending them five, sometimes six, days per week.  Many of them began to plateau and others actually saw the scale go up due to their metabolisms slowing down.  When it comes to high intensity training, too much can produce the opposite effect you were looking for.  A moderate cardio workout or strength routine (depending on what you did during your interval workout) are great ways to actively recover during your 48-hour rest period.

2.  Moderate Exercise.  The fitness industry considers anything that gets your heart rate up to 50 to 60 percent higher than its rate when you are at rest moderate intensity exercise.  The Centers for Disease Control and Prevention recommend 30-45 minutes of moderate exercise most days of the week for health purposes.  Doing some sort of moderate exercise daily is optimal which is what makes moderate exercise so popular because you can pretty much do it every day without having to take a rest.

Some examples of moderate activity include:

  • Walking your dog
  • Biking
  • Swimming laps
  • Jogging
  • Moderate Intensity Water Aerobics
  • Gardening for 30 minutes
  • Raking leaves for 30 minutes
  • House cleaning for 30-45 minutes

3.  Strength Training.  One of the simplest ways to know you need to rest a muscle after strength training is if it is sore.  It’s important to note how long your muscle soreness lasts.  Soreness from proper training should not last more than 48 hours after the workout.  If you are sore for longer than 48 hours it usually means that you’ve “overtrained” or worked the muscles too hard and need to scale back just a bit.

A good rule of thumb is to allow the muscles you specifically worked to actively rest for 48 hours before strength-training them again.  A good balance is to train other muscles or perform moderate cardio on off days.  For years, strength training three to four days per week has been a popular formula in the fitness industry because it allows for a good amount of recovery time.

Your body is smart.  It will tell you when it’s time to rest and it’s important to listen to it!  When we balance our exercise and rest properly, the body can get stronger and build more endurance. Or, for some of us, simply help you maintain the strength you already have.  At the end of the day, exercise shouldn’t make you feel run down.  It should leave you feeling good!

Here’s to a lifetime of health and happiness!

Shared with love,
Jennifer