Tag Archives: Exercise

Little Exercises

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Well hello, beautiful humanoids.

I’ve been busy as a bee lately, forgive me. I know I still owe London pictures, and maybe this week I will accomplish that feat. Right now though, my eyes are drooping and I think bed is my next step. Before I knock out for the evening, I wanted to wish everyone who lives in America a very happy Fourth of July! Celebrate that independence, yo. Pretty interesting timing considering Brexit and all.

Also, I would like to share some exercise tidbits I picked up today whilst unsuccessfully attempting to clean out my many inboxes. E-mails are a plague at times, I swear! I would like to also recommend you fine folks give hot yoga a try. I’ve been going at least once, sometimes even twice (!!!) a week for almost a month now and I feel freakin’ fabulous. I’ve been working in regular yoga, too, and encourage that for those of you who aren’t ready to bring the heat (yet).

Anyway. After working out, I get stiff. It happens. There are methods to take to ease that stiffness, and here are some recommendations that I have:

1) stretch
2) soak
3) gentle movements
4) massage
5) foam roll

Foam rolling feels pretty awful when you’re doing it, but I promise you it’s worth it. I’m going to do more video research and find the best ones for you guys to use as a reference.

Finally, here are some unique little ways to exercise during the day without actually working out:

  1. While prepping for the day (ex: brushing teeth) do balance exercises such as standing on one foot or if you’re really ambitious and awesome, do some squats!
  2. Power walk everywhere instead of walking at a normal pace. Not only will you burn calories, but you will look damn important.
  3. If you take the bus or train, get off a stop early and hoof it the rest of the way.
  4. If you drive everywhere, park far away from your destination. Give those legs a good stretching.
  5. Take the stairs. Elevators are for sissy’s.
  6. If you’re at work during lunch hours, leave your desk. Walk somewhere to grab or lunch or just take a brisk walk before sitting down to eat your packed lunch.
  7. Only make phone calls when you are in motion.
  8. While waiting for dinner to cook, use your kitchen counter as a barre and do some exercises.
  9. When in the grocery store (or any store), basket > cart. Biceps!
  10. Wait in the longer line at checkout and during the wait, do some calf raises.
  11. Wash dishes by hand sometimes. Not only will this save energy, but it gives those arms a workout, too.

Okay my dears, that’s all I’ve got for now. Stay wonderful and remain safe during the Holiday! xoxo

Smarter, Faster, Stronger: Let’s Workout!

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Oh, haaaay.
A lot of people tend to think of the mind and body as separate entities, when in fact what can be good for one (body) can also be good for the other (brain). After all, the mind and body are both parts of you, and you are one complete, connected being; the same blood that travels to your brain also travels to those killer quads. In fact, many studies have shown that regular exercise – at least 10 minutes 3x a week – is linked to improved test scores, focus, memory and cognitive reasoning.

Exercise has also been proven to aid ailments such as ADHD, inflammation, depression, stress and age related cognitive decline.
For children that suffer from ADHD, exercise helps the brain focus, calm down and develop properly, while at the same time burning away extra energy and releasing beneficial endorphins like dopamine and serotonin.Exercise also has anti-inflammatory properties for the heart, joints, brain and eyes.
For those individuals that are suffering from stress or depression, exercise is an effective antidepressant due to the release of endorphins – but that doesn’t mean it can replace your medication. Exercising also increases the body’s ability to handle stress.When you exercise, the symptoms of cognitive impairment, dementia and Alzheimer’s are slowed, and sometimes even reversed. This is because working out helps your body remove plaque and debris from the brain, which rejuvenates cells, encourages your body to produce more brain cells and promotes connections between neurons; this means that your memory and learning capacities are increased.

Along with aiding particular ailments, exercise is beneficial purely for the fact that it helps your body as well as your brain overall. When you engage in cardio, blood gets pumped through your body and your heart becomes more efficient due to necessity. Your brain gets more oxygen and energy, thus improving attention, productivity, endurance and focus for several hours after working out. Try to partake in some exercise rather than chugging a coffee before studying, taking a test or during that middle of the day slump, you’ll be amazed at the results.

I can’t stress enough the importance of exercising. It only takes a few minutes a day to start, and soon you will find yourself improving and impressing yourself with your capabilities. The mind and body are terrible things to waste, so work on working them out.
Aside

It seems I’ve been posting a lot about food and/or healthy living lately. Not that it is a bad thing, but I wanted to mix it up and try an “aside” post. So here is my aside note: my butt-cheeks are SO sore.

Now, I’m an active girl; I do legitimate, beneficial workouts at my gym 1-3 times a week, and I climb rocks at my rock gym indoors or outside on real rocks 2-4 times a week. I also just enjoy being outdoors and active. Basically, my whole body tends to get pretty evenly worked, but my rump never gets sore like my other body parts do.

Boy, do I feel it now, though. What is to blame? Box Jumps. I’m telling you, if you don’t do them, and you are capable of doing them, start now. They are amazing. Aim for 3 sets, 10 reps each and go from there. I used to always pansy out thinking I would nick the box and come tumbling down onto myself, but you can start smaller and in your comfort zone and work up. It’s well worth it. Your bum muscles are one of the largest in your body, so it’s only fair to work them as you would legs, back or arms.

Don’t waste another minute! Try it out, it’s quick and you can even do it at home if you have a proper tool to use as a box – do research for that beforehand for safety’s sake. All real gyms should have boxes for you to use. It’s also a good intermediary step before you go for squats.

Sore Buttocks

Aside

Hey Everyone!

Here’s something LAME that happened to me yesterday. I was cutting some oranges up at work and all of a sudden wham!, I snagged my poor left ring finger. It was/is pretty bad… 7 stitches on that bad boy. Now I’m all bandaged up and handicapped – it’s not cool. Especially because I lose out on some climbing time!! My middle and ring fingers are the most important ones in climbing, and they have to hold all my body weight at times, so that really really stinks. It’s going to need to be rehabilitated too since now it will be weaker than all the others. Ugh. However, it was pretty cool to watch it get stitched up. I have pictures if anyone is interested! Hehe.

Anyway, on a brighter note, I did wind up going on a hula hoop ordering binge the other night, and one came in today!! It’s so pretty. Thank you so much, Hippie Chic! The hoop size is 36″, and the pipe size is 3/4″ with 160 psi. Eeeeeee! At least I can still hoop with my busted finger, so I won’t go entirely stir crazy.

Silver & Black Hoop
I’m in the midst of writing another nice informational article for all of my lovely health nuts out there. Well, I’m in the research process (I mean business, you know!), but I should hopefully fine tune it within the next few days!

As always, x’s and o’s.

I’ll Be Hoopin’ For Days

Work-Out Recovery, Initiated

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Bonjour mes beaux amis!

As you may or may not know, I am a mild exercise junkie. Whether it be rock climbing, horseback riding, hula hooping or working specific body parts by lifting weights at my gym, I make it a point to move my body in a beneficial way 6 times a week – and 9 times out of 10 I meet my goal! It’s such a great habit to get into, and after a while it sort of becomes an addiction due to the amount of endorphins your body releases when you work that body. Win-win scenario, yes? YES.

However, there is rhyme and reason to working out and letting your muscles recover, which is what I would like to focus on specifically in this post. This is some useful information, so although it looks long and daunting, please read on!

This is a picture of me rock climbing - before I got my own gear!

Rock Climbing – I’m the one on the wall!

What should you do to let your body recover after a work-out? Here are 5 things to keep in mind:

Cool: Let your body cool down and chill out in a slow fashion. When you stop your intensive exercises but continue to keep your body moving, you help your muscles repair themselves by dispersing lactic acid as well as helping your blood carry oxygen throughout your body. You may want to directly leave the gym after your intense exercises are done, but don’t! After my hard routines, I will go into the cardio cinema and walk on the treadmill for 10-20 minutes while watching a movie. If you don’t have a cinema at your gym, just hop on the treadmill or walk around the track to let your body heal itself a little bit.

Drink: This one should be a no-brainer, I hope. You absolutely must replace the fluids and electrolytes that your body loses during exercise, so slug back that elixir of life with two hydrogen’s and one oxygen. Water is the key for all the metabolic and digestive functions that your body will need to perform in order to recover. Personally, I try to avoid drinks like Gatorade; they are full of things that your body really doesn’t need, and can even have a negative effect on the body. Stick with what we’re made of – choose water. Ideally, you should be drinking it before, during and after work-outs, and not just afterwards.

Eat: In order to recover, you need to have fuel in your body, which is what we acquire when we eat. Nutrition is the best way to make sure that your body repairs itself after exercise. Now, you don’t necessarily have to be eating to refuel; you can get the same amount of nutrients (sometimes even more) via drinking things like green smoothies, so don’t rule that out! Just make sure that your belly is having natural and whole foods put inside of it after a workout so that your body can make the most of what it just did. To maximize your workout, consume the same number of calories that you burned within 30-minutes of completion. If you do, your muscles will readily accept the carbohydrates and protein, storing them as valuable energy and building blocks for recovery.

Stretch: I used to mainly stretch before my work-outs, which still isn’t a bad idea, but I have since switched to stretching out after the majority of my work-out is complete (concerning the gym; when rock climbing I still stretch beforehand). Stretching is what will help you not become stiff, as well as aiding in circulation, which is also vitally important.

Sleep: DUH. 6-8 hours everyday, people. The link between sleep and wellness is a glaring one. When you allow your body time to rest, you also allow the temple that is your body to naturally recover and produce Growth Hormone, which is accomplished during sleep. Sleep is, quite frankly, one of the best and easiest things that you can do for yourself. Plus, I personally feel like a million bucks when I get enough sleep every night – ain’t nothing wrong with feeling awesome!

My Saint Joseph's Day outfit!

My Saint Joseph’s Day Outfit!

Remember: recovering is one of the most important components to achieving one’s fitness, performance and wellness goals. To get the body you desire, you need your tissue and muscles to repair properly as well as rebuild, and that can take up to 2 days! The most crucial chunk of time is the 30-minute window immediately following exercise, so spend it wisely – if you don’t ingest the proper nutrition within this 30-minute period, your body won’t recover properly. Instead, your muscle tissue will breakdown in order to supply your body with the energy it needs, and at that point your whole work-out may be wasted. >_<

Another interesting piece of information that you may find useful: when you exercise for longer than 60-minutes without refueling your body with nutrients, you actually wind up burning fewer calories and less fat than if you had eaten during that time. Not something you want to hear, huh?
To combat this, try eating 50-100 calories of a fast-absorbing carbohydrate every 30-minutes, like raisins, an energy bar or a beneficial shake. You don’t want to replace every calorie that you burn during your work-out; instead, ingest just enough fuel to keep your body in an anabolic, or muscle-building, state.

Lastly, my darlings, please PLEASE make sure that you know what you are putting inside your body; that means none of the following: MSG, GMOs, Trans Fat, Added Sugar, Preservatives, Artificial Flavors, Hydrogenated Oils, Synthetic Sweeteners and High Fructose Corn Syrup.
If you ingest food items with these additives, you may actually be doing more harm than good to your awesome self. That is something that I don’t want!! You are too beaufiul to treat your body like a garbage can.

Do you have trouble figuring out a good post-workout meal? The ideal one is actually pretty easy; create a liquid that incorporates about 3 parts carbs to 1 part protein. If you make a shake that has the same amount of calories that you burned, your metabolism will remain high, your glorious muscles will have the protein that they need to rebuild, and your entire body will recover in a more efficient and beneficial manner.
I’ll start concocting some smoothies that fit this criteria for you guys on Saturday when I have the day off. They’ll be delicious! In the meantime, here’s a good skeleton model for creating green smoothies:

Green Smoothie

If you are worried about calorie counting, then have a smaller lunch and dinner, DON’T cut calories after your work-out. That is not the time! For the best health, you should have 5-7 slow-absorbing (“Low Glycemic”) meals everyday – minus the post-workout meal – with your largest meal being a few hours before your work-out.

…. Phew. That was a lot of stuff. I hope that it was worth your while; I definitely learned a bunch while doing the research! Stay glorious my loves.