Category: Exercise Routines

Relieve Stress With Outdoor Exercise

Exercising in the Rain

Years ago I switched from being a “gym rat” to an outdoor exerciser. I remember it well. I looked around at the fluorescent lighting and the hamster wheels (“cardio” equipment) and said to myself “I’m done!”

I know what you’re thinking. You’re a personal trainer. That’s not possible.

Please don’t get me wrong. Gyms are a great place to exercise and I am a huge fan of indoor cardio equipment — especially when it is raining! I just realized that I live in California. The weather is great most of the time. And, what the heck was I doing inside exercising?

MY DOGS LED THE WAY

At the time, I had overworked and over-trained myself and was dealing with low energy as well as depression. I wasn’t up for super intense workouts so I left the gym and started walking my dogs every night.

The transformation was amazing! I got my energy back — and my enthusiasm. I also realized that you do not have to beat your body to a pulp in a gym to be fit.

I realize that not everyone is where I was at. However, from time to time stress can show up in our lives and outdoor activity is a powerful way to help manage it.

RESEARCH CONFIRMS IT

A recent review of studies published in Environmental Science & Technology that focused on “outdoor exercise” discovered that physical activity in natural areas decreases the risk of mental illness and improves one’s sense of well-being.

Here’s what the researchers found:

Two out of three participants said they had improved self-esteem.
Two out of three people had improved mood.
Three out of four people felt less depressed, tense and angry.
It gets better. The study found that just five minutes a day does the trick!

The study also revealed that exercising in natural environments was associated with greater feelings of revitalization, increased energy and positive engagement, as well as decreases in tension, confusion, anger and depression.

Participants also reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the activity at a later date.

This may explain why walking is still the number one exercise of choice for Americans. We like to be active and outdoors. Even more important, we tend to exercise more consistently when it is outdoors.

HERE’S SOME EXAMPLES OF OUTDOOR ACTIVITIES TO HELP YOU GET STARTED:

Walk at lunch
Walk after dinner
Play in the park with your kids
Take a hike
Walk on the beach
Try light jogging
Play a sport
Swim
Walk your dog

If you already exercise outdoors, you are benefiting in multiple ways. If you are just getting started, begin with five minutes of outdoor exercise to improve psychological well-being. Work up to twenty minutes and you have now created an exercise routine.

You will get more value from consistent shorter bouts than inconsistent hour-long workouts.

If you really like the gym that’s totally ok, please do not stop going!  I have no desire for you to change something that is working for you.  However, you many want to consider cross training with some outdoor activities. It doesn’t have to be formal exercise. Just being outdoors is what matters!

With so much positive research behind outdoor activity, I encourage you to get creative with your exercise routine. Try new activities. Visit new beaches and parks. Turn off the screens and get outside!

Let me know what you come up with. I love to hear from you!

Blessings!
Jennifer

Quick and Easy Rotator Cuff Exercises

Rotator Cuff Exercises

Quick and Easy Rotator Cuff Exercises

Hopefully you’ve never had a shoulder injury of any kind. A shoulder injury can be very painful and restrict your ability to function.

The rotator cuff is one of the more common injuries that we see in the fitness industry. Often times, it’s caused by a lack of strength in the rotator cuff or by reaching behind you and lifting or dragging a heavy object. There are no exercises that can guarantee an injury-free life. However, if you spend some time strengthening your rotator cuff it can certainly help prevent the possibility of an injury in the shoulder.

In today’s video I share my favorite set of exercises I use to strength the rotator cuff. The exercises are practical and you need very little equipment. You can do them at home, at the office, in a gym, or anywhere else you can think of that’s appropriate.

These exercises can be performed daily. However, even if you only do them 2-3 times per week your shoulder will still benefit.

After watching the video, please let me know if you have any questions. You can leave a comment below or on my Facebook page by clicking on the link here and I’ll make sure to get back to you!

Have a blessed week!

With love,
Jennifer

P.S. Please feel free to share this with a friend if you think they could benefit. Together we can help the people we love and care about stay fit and healthy too!

The Easy Way To Do Squats

Squats!  They’re something we do on a daily basis.  Every time you sit down in a chair, drive your car, or use the restroom you are performing a squat.  They are one of the most important strength moves that you will ever maintain.

The great thing about squats is that you don’t need any fancy fitness equipment.  You can pretty much do them anywhere you want to.

I’ve been teaching and coaching clients for over twenty six years and I understand that life can get busy for you.  The simpler it is to weave exercise into your day, the easier it is to make it a part of your daily life for the long term.  My private clients that have super busy schedules are often surprised at the positive results they see after doing ten to twenty minutes of exercise on a daily basis.  It’s the consistency that counts!

In  this short video I share two simple squat exercises that you can use at your office, in your home, or outdoors.  These exercises are useful to all levels of fitness.  For the beginner, the exercises will help you build up strength, and for the more advanced exerciser, you can use these moves as a way to keep your body moving and muscle memory on track.

To your health and fitness!
Jennifer