Workout to Stay Fit During the Lockdown

Two simple workout programs for home; no gym required!

Crazy things are happening all around the world at the moment. The pandemic, lockdowns, riots… In times like these, it’s crucial that you keep your mind sharp and healthy. But in many places, gyms have not reopened. And not everyone has the luxury of owning a home gym.

If you lack access to a gym (home or otherwise), fear not! You will be amazed at how fit you can get with little (or no) equipment if you put your mind to it! This article reviews ways you can workout at home (minus the weights and fitness machines).

Image by StockSnap from Pixabay

How to Stay in Shape During the Lockdown

Beginner Workout Program 

Warmup: 

2-3 minutes of walking or riding the bike

Use this time to start your day off right. Go outside (weather permitting) and walk or ride your bike to warm up. If staying inside is your only option, walk in place or walk around your home.

Workout: 
  • 30 seconds squats – 30 seconds rest
  • 30 seconds planks – 30 seconds rest
  • 30 seconds pushups – 30 seconds rest 
  • 30 seconds lunges – 30 seconds rest 
  • 30 seconds sit-ups – 30 seconds rest 
  • 30 seconds Superman – 30 seconds rest 

–> Repeat this routine 2x. 

Cooldown:

2-3 minutes of walking or slow biking 


Intermediate Workout Program 

Warmup: 

2-3 minutes of walking or biking

Workout: 
  • 20 burpees – 30 seconds rest 
  • 30 close-grip pushups – 30 seconds rest 
  • 20 Bulgarian lunges (10 left, 10 right) – 30 seconds rest 
  • 30-second plank – 30 seconds rest 
  • 40-second side plank (20 seconds left, 20 seconds right) – 30 seconds rest
  • 30 seconds mountain climbers – 30 seconds rest 
  • 30 seconds Superman – 30 seconds rest

–> Repeat this routine 2x.

Cooldown: 

2-3 minutes of walking or slow biking 


Adjusting Your Workout Program 

Both of the above workout programs can be easily modified to be less difficult or more challenging. Below, I will explain how you can experiment to adjust the difficulty of your workout program and ways you can experiment if you are getting bored. Sometimes, changing things up is necessary to maintain motivation.

Reduce or increase rest times. Reducing or increasing rest times will make the workout harder or easier. 
 
Increase or decrease the reps and sets. The amount of reps refers to how many times you repeat the same motion for one set. For example, bench pressing 100 kg (220.5 lbs) five times in a row counts as five reps. The amount of sets refers to how many times you repeat a number of reps. For example, bench pressing 100 kg (220.5 lbs) five times in a row counts as one set. You can do multiple sets of the same exercise after you take a short rest.
 
Increasing the amount of reps and sets makes the workout harder while decreasing makes it easier.  

Adjust the way you do certain exercises. Most exercises can be made harder or easier. For example, pushups can be done on hands and toes, the traditional way, but can also be performed on hands and knees. Alternatively, they can be done with your feet raised on a bench, making them harder.

Squats can be done with or without weights. If regular squats are too easy, you can perform single-leg squats to increase the difficulty of the exercise.

Image by Keifit from Pixabay

Add or decrease the number of exercises. You can also add or remove exercises from your routine to alter the level of difficulty. Exercises should be added as your level of training advances.

Consider adding the following exercises to a workout program:

  • Chin-ups
  • Jumps
  • Dips
  • Step-ups
  • Spider crawls
  • Single-leg squats

The exercises listed above are just a few examples to add to your workout in order to make things trickier or for a nice change of pace if things get boring. Don’t hesitate to add your own exercises; get creative! Just be sure to perform any exercise with the correct form in order to prevent injuries.


Why Are These Workouts Effective?

The workout programs in this article are compound exercises. Compound exercises are exercises or movements that target multiple large muscle groups at the same time. (For example, squats are compound exercises that target the legs in addition to the back and abdominal muscles, among others.) With compound exercises, you get more “bang for your buck.” The core of any training program should always consist of compound exercises.

High-intensity interval training. This means your heartrate increases and stays elevated for prolonged periods of time. We accomplish this with exercises of a certain level of intensity and by keeping rest periods between the exercises relatively short.

Strength, endurance, and mobility combined into one workout. With these workouts you will become stronger because you use your own body weight as resistance and your endurance will increase because your heartrate goes up with this high-intensity interval training style. Your mobility will increase as well because you will be utilizing a full range of motion.

Easy, even for individuals lacking prior experience.

Easily adjustable workout routines. Multiple ways to adjust the templates to make your own workout more challenging or less difficult.  

Convenience and value. No equipment or gym memberships required; a cheap and easy path to fitness. Both exercise programs require little time and can be performed at home. No drive to the gym. What’s not to like?

Image by Rattakarn_ from Pixabay

Closing Thoughts 

In comparing the workouts, the biggest differences between the beginner and intermediate programs are the amount of exercises, the difficulty level, and the overall volume. Rest times are initially the same because everyone’s cardiovascular health is different, but should be adjusted for each individual.

Keep in mind that the workout programs are templates only; they provide general guidelines that can be adjusted for fitness and training level as well as individual differences. For example, one person may struggle with pushups while another has difficulty with squats. Prior experience and recent injury or illness should be taken into account. You can reduce or increase reps/sets or perform alternate versions of an exercise, such as performing pushups on hands and knees if the traditional pushup is too hard.

The common stigma that you need a lot of fancy equipment or heavy lifting to stay in shape is not necessarily true. While exercises that utilize body weight only may not lead to bulging muscles, they will lead to fitness and you being in great shape as you lose fat and gain strength.

Getting in a quality workout with the current lockdown regulations is challenging, but with some knowledge and determination it can certainly be done!


Author: Kevin Mangelschots, Writer & Occupational Therapist

Kevin Mangelschots is a writer and occupational therapist with seven years of experience in the field of physical rehabilitation. He is a long-time fitness enthusiast. Kevin lives in Belgium and writes about general health with a specific focus on mental health and self-improvement on his blog, healthybodyathome.com


 

The Remarkable Link Between Diet & Mental Health

What should you eat if you want to boost your mood? Learn what to eat (and what not to eat) for improved mental wellbeing.

You may have heard of the “food-mood connection.” Research indicates that our diets greatly impact not only physical health, but mental wellbeing. Some foods seem to boost mood and reduce psychiatric symptoms while others are linked to depression and anxiety.

This article is about “mood thugs” and “mood champions.” Mood thugs are foods that can make you feel bad, while mood champions are foods that can give you a mental boost.


Mood Thugs

Sugar: Sugar consumption has been linked to depression, slows memory and learning, and reduces brain volume. Also, a recent study found that the concept of a “sugar rush” is myth. Sugar has virtually no impact on mood, regardless how much you consume. In fact, it can make you feel less alert and more tired.

Sugar is not the only villain; fat can be just as harmful. One study found that a high-fat diet may lead to symptoms of depression and anxiety. Furthermore, trans fat may lead to poor memory function.

Processed meats: If you have bipolar disorder, avoid processed meats such as jerky, hot dogs, etc. Researchers found that nitrates in processed meats are associated with mania.

Mood Champions

Vegetables: A diet high in fiber and vegetables (with limited added sugar) has been linked to improved mood and a reduction in depressive symptoms. Interestingly, women seem to benefit more than men, and the effect is even greater when exercise is added. A vegan or plant-based diet is associated with lower levels of depression, anxiety, and stress.

Raw produce: Fruits and vegetables are good for mood, but raw fruits and veggies are better. A raw diet is associated with higher levels of mental wellbeing and lower levels of psychiatric symptoms.

According to a recent study, the top raw foods associated with mental wellness are apples, bananas, berries, carrots, citrus fruits, cucumbers, grapefruit, kiwi, lettuce, and dark, leafy greens.

So how many servings of fruits and veggies should you eat per day for optimal mental health? At least 8, according to one study that found happiness benefits were evident for each portion for up to 8 servings per day.

Happiness nutrients: What nutrients should you include in your diet for improved mental health? Research indicates the following are important for mental wellbeing:

  • Omega-3 fatty acids (fish, flaxseed, walnuts)
  • Phospholipids (egg yolk, soybeans)
  • Niacin (liver, avocado, brown rice)
  • Folate (legumes, beets, broccoli)
  • Vitamin B6 (chickpeas, tuna)
  • Vitamin B12 (sardines, fortified nutritional yeast)

In sum, skip the fast food and soda; head to the salad bar instead to feed your mood and your belly!

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5 Remarkable Research Findings in Health & Human Behavior

As a #researchNerd, I’m obsessed with new discoveries and scientific explanations, especially when it comes to human behavior. Here are five interesting studies that have been published this year (and it’s only April!)

5 Recent Research Findings in Health & Human Behavior

I’m a #ResearchNerd. I fell in love with my research and stats class in college. My undergrad study (on tipping behavior) was even published in a peer-reviewed international journal.

It was in grad school that I strayed from the research path to pursue a more clinical route (counseling).

Today, to satisfy my appetite for science, I subscribe to ScienceDaily, an amazing site that posts short summaries of the latest research findings in health, technology, and society.

Here are some of the more interesting research findings from ScienceDaily in 2019 (and it’s only April!):

Recipe for Distress

February 21, 2019

We already know there’s a link between junk food and certain medical conditions (i.e. obesity, cardiovascular disease, diabetes), but more and more researchers are finding a strong correlation between diet and mental well-being.

In this study, researchers found that people who ate more junk food (sugar-sweetened snacks/drinks, fried foods, etc.) had higher levels of psychological stress.

Original Study: Mental health status and dietary intake among California adults: A population-based survey

Why Is It So Difficult to Move on after a Breakup? Because Science

March 11, 2019

It turns out, there’s a reason it’s hard to forget about all the good times with your ex or get that cringe-worthy mishap at work out of your head; it takes more brain power to forget than to remember. According to a recent study, it takes a “moderate amount” of brain power to intentionally forget something. (#worthIt)

Original Study: More is less: Increased processing of unwanted memories facilitates forgetting

“Killer” Style: Men and Women Serial Killers Have Distinct Methods

March 20, 2019

Are you being “hunted”? Or “gathered”? It turns out, male and female serial killers have distinct approaches when it comes to killing. Evolutionary science may explain why men tend to stalk their victims while women’s victims tend to be people they know.

Original Study: Sex differences in serial killers

All about that Bass (Or Not…)

April 3, 2019

…obese persons were considered “less human.”

This unsettling study revealed that individuals with obesity are not only stigmatized, but dehumanized. Researchers found that obese persons were considered “less human.” This type of attitude can lead to ridicule or discrimination.

#fightStigma

Original Study: Blatant dehumanization of people with obesity

A Million Reasons to Read to Your Young Child!

April 4, 2019

Researchers found a “million word gap” for children who weren’t read to at home. In fact, kids who grow up with books hear about 1.4 million more words than their counterparts by kindergarten.

Original Study: When children are not read to at home


Hungry for more research findings? Keep discovering!

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Guest Post: Diabetes Took a Toll on My Mental Health

Diabetes can take a toll on anyone. Michele Renee was diagnosed with type 2 diabetes at the age of 22. In this post, she describes her experience with the disease, including how it affected her mental health. She also shares the key to finding peace with her illness.

Diabetes can take a toll on anyone, if not taken care of properly. When it comes to mental health though, diabetes is known to affect certain aspects of day to day life.

Image by Photo Mix from Pixabay

Guest Post: The Toll Diabetes Takes on My Mental Health

I first found out I had diabetes type 2 when I was 22 years old. I was overly stressed and eating my feelings way more than I should have. The stress and unhealthy lifestyle were what triggered my diabetes symptoms.

I have always dealt with depression and low self-esteem, but once my symptoms were triggered, I started to deal with memory loss, and a foggy brain. The best way to describe that experience is like you learn something that doesn’t quite make sense, but you could see where the concept is headed but you still can’t figure it out.

Then five minutes later you completely forget the meaning of the concept and where it was headed. I dealt with this constantly. I was in college during this time, and I ended up failing quite a bit of classes because I just couldn’t understand what I was learning. Also, on a test day, I would forget almost everything that I had studied.

HOW I MANAGE DIABETES DAY TO DAY

I started having to keep an ongoing list of “To Do’s” and would have to revisit the list four or five times before I remembered to finish the “To Do” item.

This crossed over into my conversations with my friends and loved ones as well. Some days I wouldn’t remember what I said in a conversation from the day before. The short-term memory loss was horrible!

But once I started eating according to a diabetes diet, the fogginess and memory loss started to go away.

I also dealt with insomnia and poor sleep, and in a lot of ways that was a result of the foods I was eating. Once I changed my diet, and started exercising more, I slept a lot better.

Diabetes & Other Mental Health Issues

On top of diabetes, I also have a few other mental illnesses. One of them being bipolar disorder, rapid cycling. My highs would go for a week, then I would feel normal, then I would be low for another week, in terms of mood.

During my highs, I would often forget to eat, and that would leave me feeling shaky (a result of low blood sugar) and anxious. Some days, I would forget to eat for hours because I wanted to finish whatever inspiring project I was working on at the minute.

On my low mood swings, I would feel so depressed and sad, and sometimes even numb that I would binge eat. The binge eating would either be fast food or sugary foods (both of which I HAVE to avoid). This would cause me to feel nauseous and I would often get horrible migraines (a result of high blood sugar).

Insecurities From Diabetes

Dealing with both diabetes and my other mental health issues caused me to gain a ton of weight in the last fours years. I have gone through times where I lost the weight, then gained it back six months later.

It left me feeling very insecure, and like I had a bigger body than I actually do. I stopped taking photos of myself, and was mortified everytime I took a group photo with my friends. I found myself disgusted by my looks.

This led me to judge myself harshly when I deviated from my diet, and honestly probably pushed me to deviate more and more. The bad food was my comfort from my harsh criticism. It became a vicious cycle.

Healthy Living

Now, I try not to judge myself as harshly anymore. After beating myself up for so many years, I came to realize that I can find peace in this illness. I have managed it with diet alone and that is honestly a huge feat.

Most people who are diagnosed have to take either insulin shots or an insulin pill. I have pushed myself to find a healthy lifestyle that works for me. Once I did that, I started practicing accepting my flaws.

That is the hardest part of learning to love yourself, in my opinion. I also gathered a really strong support system that I go to almost every day when I am feeling super low or when I am feeling extremely insecure.

I also remind myself that no one is perfect, and we are all a work in progress. I have started putting little affirmations anywhere I can; I even made wallpaper affirmations for my phone!

Mental health is hard to handle when you are diabetic, but if you learn to love yourself, the process of managing it gets easier.


By Guest Blogger, Michele Renee

Read more of Michele’s inspiring posts at Life With Michele Renee, a lifestyle and wellness blog!

Interview: Tips for Health & Sustainable Weight Loss

“We only get one body in life, so it makes sense to treat it well by fueling it with nutritious foods.” An interview with Dr. Lisal Folsom, who discusses optimal health, nutrition, and sustainable weight loss.

sustainable weight loss

Interview: We Only Get One Body in Life

Tips for Health and Sustainable Weight Loss from an Endocrinologist

On a typical day, what are your patients’ complaints and how do you resolve them?

As an endocrinologist, I care for patients with all types of gland and hormone disorders. The most common reasons patients come to see me include diabetes (both type 1 and type 2), concerns about growth and puberty, thyroid dysfunction, hirsutism (unwanted hair growth), polycystic ovarian syndrome, and adrenal disorders. I also provide gender-affirming hormone therapy for transgender individuals. Depending on the patient’s symptoms and diagnosis, I may order lab tests and/or radiology studies such as thyroid ultrasounds or bone age xrays as part of my evaluation. Once we have a diagnosis, I work with the patient to create a personalized plan for treatment and follow up.

What about common questions or concerns?

Regardless of the reason they’ve come to see me, many patients are concerned about fatigue and weight gain. Everyone loves to blame these symptoms on the thyroid gland, but there are many other possible contributors to both fatigue and weight gain, including lack of quality sleep, sleep apnea, suboptimal eating habits, and infrequent exercise.

How does diet impact health?

A balanced diet and good nutrition are essential for optimal health. The only way to nourish and fuel our bodies is through food, and multiple studies have shown the benefits of good nutrition on health.

People who eat a diet composed of fruits and vegetables, whole grains, and lean proteins have lower blood pressure, better cholesterol, and decreased risk of obesity than those who follow a typical Western diet. There is a lot of research going on right now investigating the health effects of switching to a whole foods plant-based diet. A study comparing gut bacteria found that individuals following vegan and vegetarian diets had a more diverse selection of microbes in the intestines, which can lead to better health.

“People who eat a diet composed of fruits and vegetables, whole grains, and lean proteins have lower blood pressure, better cholesterol, and decreased risk of obesity than those who follow a typical Western diet.

Another study published in Clinical Nutrition this year found that people with high cholesterol had improvement in their cholesterol numbers when they followed a whole foods plant-based diet. Their cholesterol worsened when they switched back to a diet containing animal products and refined carbohydrates.

We only get one body in life, so it makes sense to treat it well by fueling it with the healthiest, most nutritious foods.

What are the main risk factors for diabetes?

Type 2 diabetes is an acquired metabolic disease associated with insulin resistance and high blood sugars. Until relatively recently this was a disease of adults, but in the past few years more and more children have been diagnosed with type 2 diabetes as well, partly because of the increase in obesity.

Risk factors for developing type 2 diabetes include being overweight or obese, carrying extra weight in the abdominal area, lack of regular physical activity, a family history of type 2 diabetes, and being diagnosed with prediabetes. Gestational diabetes during pregnancy is also a risk factor for developing type 2 diabetes later on.

A person will not necessarily develop type 2 diabetes just by eating a lot of sugar, but a long-standing pattern of unhealthy eating, lack of exercise, and weight gain will certainly increase the risk of developing type 2 diabetes down the road.

Can diabetes be treated with lifestyle changes?

Lifestyle changes are vital in diabetes treatment! Medicines can help to lower blood sugar, but the underlying cause of type 2 diabetes is insulin resistance, which is exacerbated by weight and lack of regular activity.

We know that people who exercise on a regular basis tend to have lower blood pressure, better cholesterol, and are more likely to be at a weight considered to be healthy, than people who don’t exercise often. Part of the reason for this is that exercise improves the body’s sensitivity to insulin. When we exercise, our bodies don’t have to work as hard to turn the food we eat into energy and fuel for our cells.

Studies have shown that people with type 2 diabetes who exercise after a meal have lower blood sugar levels than those who don’t. Exercise and a healthy diet are important for everyone, but these elements are especially crucial for people who are looking to improve their health.

Which is worse: Fat or sugar?

Ooh – tough question. I would say both and neither. Both fats and sugars come in healthy and unhealthy forms. Omega-3, polyunsaturated, and monounsaturated fatty acids help lower cholesterol and decrease the risk of heart disease. These healthy fats are found in nuts, peanut butter, avocados, flaxseed, and olive, canola, and soybean oils. Some eggs contain omega-3 fatty acids as well, depending on whether the chickens that laid them were given supplementation.

Unhealthy fats include saturated and trans fats. These types of fats are found in fatty cuts of meat, poultry skin, fried foods, high fat dairy products, processed and prepackaged foods, and solid oils such as shortening and lard.

Healthy sugars include those occurring naturally in fruits and vegetables. A good rule of thumb is to try to choose foods that are as close to their natural state as possible. For example, when you eat an apple, rather than drinking apple juice, you get the added benefits of the fiber from the apple, and vitamins from the skin. These added health benefits of eating whole fruits and vegetables allow the sugars to be absorbed more gradually by your body, and are lost when foods are processed.

What is one food you’d never eat and why?

Cracklins. This southern delicacy consists of fried pieces of pork fat and skin, flavored with Cajun spices. Although I’m sure they’re very tasty, they’re also oozing with saturated and trans fats, contain almost 500 calories per serving, and are high in sodium.

You could eat an entire avocado and two slices of whole wheat toast for fewer calories. This alternative snack is not only delicious, it also comes with the added benefits of healthy fats, whole grains, and fiber.

If given the opportunity, is there anything you’d change about the current dietary recommendations?

The current dietary guidelines are a good place to start. They recommend eating a variety of fruits and vegetables, making at least half of our grains whole, and limiting saturated and trans fats, added sugars, and sodium.

I wish they went a little further though, by emphasizing the health benefits of whole rather than processed foods, and offering alternative options for people looking to follow a plant-based diet. There are some really great dairy alternatives out there, including nut milks (almond, cashew, macadamia), soymilk, plant protein products, and tofu. Many of these are made without added sugar, and are fortified with calcium and vitamin D, so the nutritional content is quite similar to the animal-based versions.

What are your thoughts on the obesity epidemic in America?

Obesity is a growing problem in our country, and it’s going to keep getting worse unless we as a society make some major changes. Obesity is a multifactorial disease, with many different levels of influence.

Personal dietary choices have a role of course, but so does the environment in which people live. If a family lives in a food desert, and the only place to buy groceries is the convenience store where one banana and a 6-pack of ramen noodles each cost $1, parents are veritably forced to choose the less healthy, but inexpensive and filling options to feed their children. Many children in the U.S. eat both breakfast and lunch at school through the federally subsidized National School Lunch Program. This program is underfunded, and as such is unable to provide the highest quality, most nutritious food for the children who need it most.

There are so many barriers to optimal health that exist at societal and cultural levels; it’s going to take a lot of work to tackle obesity. It’s possible, but change will need to happen from the top down.

What advice do you give to patients who are trying to lose weight?

At the end of the day it’s all about math: Energy in = energy out. If we put more calories into our bodies than we burn, our weight will go up. Alternatively, if we burn more calories than we eat, our weight will go down.

“At the end of the day it’s all about math: Energy in = energy out. If we put more calories into our bodies than we burn, our weight will go up.

Metabolism plays a role, certainly, and we all know people who can eat a dozen donuts without gaining a pound, which is just not fair, but overall consistent, purposeful, portion control is the key to sustainable weight loss.

Exercise helps, but it’s really hard to burn enough calories by exercising to offset what we eat. A typical adult woman walking on a treadmill for 30 minutes burns around 150 calories. As a comparison, a pint of Ben & Jerry’s Chunky Money contains 1,160 calories. You would need to spend nearly 4 hours on the treadmill to burn off that pint of deliciousness, and nobody has time for that. It makes more sense to limit your total calorie intake through portion control and careful meal planning.

Everyone should have a treat now and then, just plan for them ahead of time and pay attention to the nutrition label including serving size.

What’s one thing you wish everyone knew about hormones?

It’s probably not your thyroid. Seriously though, endocrinology is an amazing branch of medicine. Since our glands make hormones that then flow into the bloodstream, they have effects on so many different parts of the body. Endocrinologists have to consider the entire person when making a diagnosis, and this makes the field both challenging and exciting.

As an endocrinologist, what are the most useful things you’ve learned?

Weight loss is hard, but possible. Diabetes sucks, but you are strong, so don’t let it take over your life. Everybody loves to talk about food. Patients and physicians work best as a team. Good health is priceless.


Interviewer: Cassie Jewell, M.Ed., LPC

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Dr. Lisal Folsom is a board-certified physician who specializes in endocrinology, diabetes, and metabolism. She also provides gender-affirming hormone therapy for transgender individuals. Dr. Folsom’s medical research has been published in the academic journals Endocrine Practice, The Journal of the South Carolina Medical Association, Current Osteoporosis Reports, Journal of Adolescent Health, and Endocrinology & Metabolism Clinics. She has been practicing for nine years.

Guest Post: You Don’t Have to Exercise

Exercise is a choice. Trevor Jewell, a certified personal trainer, explains that while you don’t have to exercise, you should definitely consider it.

Exercise & Fitness Advice from a Personal Trainer

You will definitely get more gratification from grabbing a pint of ice cream and putting your feet up for a Netflix binge. Obviously, we don’t exercise because we have to. No one is holding a gun to your head while you sweat and gasp for air in a crowded gym as the seconds of your life tick away on a treadmill timer. We exercise because we want to! We want to feel good, look good, and live long and happy lives free of pain and injury, so exercise becomes worth it.

Many of my clients have told me during their consultations that they don’t like exercise. Cardio is boring, weights are intimidating, ab work hurts too much, the list goes on and on. But all of them, every single one, enjoys the feeling of having completed a tough and energizing workout. The important difference is, after discussing their goals, they have input on their workout plan in the form of choice.

Hate cardio? No problem! I’ll offer you routines with moderate intensity interval training that mimics the aerobic effect of jogging. Weightlifting too intimidating? We’ll try out different bodyweight routines that incorporate resistance training without ever touching anything but the floor. Ab work hurts? How about a few functional fitness games that utilize your core without shredding it like an 8 minute ab routine from Women’s Health magazine. For my advanced clients, I plan days where they get to use what they’ve learned and choose their own workouts while I simply help align their choices with their goals and provide coaching as needed.

exercise
Image by Sabine Mondestin from Pixabay

The point is, almost everyone performs better in an environment where they don’t feel trapped and locked into a routine. This is why hiring a personal trainer can be a truly liberating experience as people realize they never have to touch an elliptical again if they don’t want to, but can still lose weight! If you are dragging your feet on the way to the gym to half-heartedly complete yet another round of the same old routine, it’s time to incorporate more choice into your workout.

It should come as no surprise that freedom of choice can lead to better results outside of the gym as well. In a recent study published in Medicine & Science in Sports & Exercise, scientists discovered a direct link between having choice in a workout and making healthier diet selections. Two test groups were given instructions to exercise and then allowed to eat at the same buffet. One group was forced to complete an exact routine, while the other was allowed to choose their type of exercise, starting time, and even background music. Upon reviewing their trips to the buffet, the authors discovered that those with more choice in their workouts consistently ate less calories (587 versus 399 kcal) and chose healthier foods than their counterparts!

Image by 272447 from Pixabay

If you’ve ever piled three extra slices of pizza on your plate as a reward for going to the gym that morning, you know exactly how the “forced” participants were feeling. Treating an exercise routine as something you have to “get out of the way” or “get over with” will cause you to feel trapped, and to disassociate your workouts with your life. Our goal as personal trainers is not to force people to get healthy, but to get them to associate an energizing workout in the gym with the overall goal of a healthy lifestyle. We don’t have to exercise, we choose a higher quality of life, and have fun doing it!


Guest Author: Trevor Jewell, ACSM Certified Personal Trainer

Trevor Jewell is an ACSM Certified Personal Trainer with EnDevor Health: Connecting doctors, exercise physiologists, and personal trainers to truly implement Exercise is Medicine in patients’ lives, located in Columbus, OH

30 Thirty-Day Challenges!

A unique list of wellness-based thirty-day challenges.

There are plenty of 30-day challenges out there, but this post is unique in that all of the challenges listed are wellness-based. This is a list of 30 exciting ideas for thirty-day challenges.

30 Thirty-Day Challenges

Difficulty Level – Easy

1. Give one compliment per day

2. 30 days of flossing

3. Five minutes of mindful breathing every day

4. 30 days of gratitude journaling

5. Set sleep schedule for 30 days

6. 30 days of Matcha or green tea

7. Learn a new vocabulary word every day for 30 days

8. Daily act of kindness

9. Read a random Wikipedia article every day for 30 days

10. 30-day dog walk challenge

11. Write a daily poem or short story

12. No cursing for 30 days

13. Pray (or spend time in quiet reflection) every morning

14. Watch a TED Talks (or similar) every day

Difficulty Level – Medium

15. 30-day vegan challenge

16. 30 days of following a strict budget (no “wants,” only “needs”)

17. 30-day gym challenge

18. 30-day documentary challenge

19. 30-days of cleaning and organization; the decluttered home challenge

20. No fast food, no carryout, and no dining out for 30 days

21. Write a book chapter daily

Difficulty Level – Hard

22. 30-day art challenge (one drawing or painting per day)

23. 30-day Pinterest challenge (one Pinterest project a day)

24. No social media

25. 30 days of no caffeine, nicotine, alcohol, or other substances

26. No driving for a month

Difficulty Level – Nearly Impossible

27. No cell phone or Internet (except for work-related use); the 30-day unplugged challenge

28. One hour of daily exercise

29. 50 sits ups or crunches daily

30. Sugar-free challenge


Post your ideas for a 30-day challenge in a comment!


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