I hope everyone had a blessed and wonderful holiday celebration with their loved ones. I am sure you ate great and now have a little belly action as a result. I am here to tell you that all is not lost and give you some small tips to help you get back to feeling great!
If you have not already started enjoying the weather we are having in Chicago, please go for a light 15-20 minute walk. This will get you started by warming up your muscles and allow you to fully reap the benefits of a post-holiday workout. Make sure you drink lots of water prior to and after your walk.
After you go for your walk, you are going to need to stretch out those muscles you just warmed up. Nothing too major, you can do a toe touch, hamstring and calf stretch and make sure to stretch your arms and neck as these can be the tightest areas in your body and where most people carry their stress.
From there, you should begin with setting your intention: “Today I want to workout for (choose your time frame).” Then, begin your workout. I’ve listed below some exercises you can use in your practice; however, you are more than welcome to create your own workout.
- Jumping Jacks: 3 reps of 15
- Squats: 3 reps of 15
- Lunges: 3 reps of 15 on each leg
- Arm Circles: 30 forward & 30 backward
- Push-Ups: 10-20 (or however many you can do with proper form still intact)
- Plank: Hold for 30 secs – 1 minute
- Alternating Push-Up Plank: 3 reps of 15-20
- Tricep Dip: 3 reps of 10-15
- Hip Raise: 3 reps hold for 20 secs each
- Sit-Ups: 3 reps of 10-15
- Leg Spreaders: 3 reps of 15
- Supine Bicycle: 3 reps of 20 to each side
Cycle through each exercise and rest for 30 secs – 1 minute in between reps. You can also take a rest for 15-30 secs every time the exercise switches focus to a different area of the body.
I hope you find this helpful and that you have a great new year of healthy choices in front of you. Enjoy!
Ever wonder why there are so many ways to take of not only your body, but your mind and soul/spirit too? Well I found something that pretty much lays everything out there for you in a nutshell. These findings in the photo shared are actually what motivated me to want to share the information I’m learning. I myself, have already begun to follow some of the suggested ways mentioned in the photo below. I struggle with inflammation, insomnia, depression and anxiety and also finding out what would help me combat these ailments and still lead a healthy and productive life.
Now as always, the information given is just a suggestion (or a stepping stone). However, I encourage you to try incorporating some of these soulful ways into your life and routine. They literally make a world of difference. Let me know how it goes.
I found this cool 21-day challenge to help with anxiety. I’m excited to try it and make a difference in my life. I’m definitely going to keep track of this!
This lovely 6 letter word is the cause of so many health problems today. It is also one of the toughest things to alleviate; even dealing with stressful situations can be difficult. There’s no way to completely get rid of stress; however, you can learn to cope.
So what is stress?
Stress is your body’s way of responding to any kind of demand or threat.
The thing is stress can be good and bad for us. Certain types of stress can help us while other types can land us in the hospital with heart attacks, strokes, and mental breakdowns. Stress can literally kill you. That’s why it’s important that we try our best to handle our stressors in a healthy manner.
Firstly, it’s imperative to know what your stressors are. Some are very common:
These are just to name a few. You name it, it can be a stressor. The most common way to keep your stress levels low is to make sure you exercise and eat properly. There are, however, more ways to keep your stress levels in a safe range. Personally I like to go for walks around my neighborhood. I find hidden gems that I didn’t even notice always driving around and it actually lifts my mood.
I’m a person that gets bored doing the same things pretty easily. So there are a few other ways I like to cope with stress:
- Deep breathing
- Sports & recreation
- Reading books
- Have a good cry
These are just a few things that help me deal with my stressors. I will tell you this, nothing substitutes for being under the care of doctors whose job it is to help us. I didn’t always think this at first; however, therapy is definitely something that can’t be substituted.