Hi, my name is Sue, and I'm an exercise junkie. I use exercise to reduce my depression and anxiety. (Mic drop).
End of statement. I'm one of the millions of people who probably (I hope) looks fine on the outside, but struggles on the inside.
That's why I exercise and that's why I eat "clean". I have struggled with depression for most of my life. I believe in medication, therapy, meditation, and journaling- anything that can help you get out of bed and function.
For me, toughest aspect is being able to stick with behaviors that help reduce depression. I know- this sounds so silly. If it helps, do it, right? Well, the problem with depression is that you constantly feel like you can't- there are a lot of days where it takes all your energy just to get out of bed.
My mom has never had depression. She wakes up everyday, popping out of bed at 80 years old, makes the coffee, does the dishes, reads the paper, and simply just starts doing her day. She...
Start with the "why" in mind. This is how great leaders inspire us. But what does that even mean? Start with the "why" in mind?
Simon Sinek describes his Golden Circle like this; we know our "what" (what I'm doing) and we know our "how" (how do I do it), but often times we don't know our "why" (why am I doing this?)
When it comes to fitness I would say most of us exercise because Dr. Oz said to be healthier, we should exercise. Or maybe our doctor recommended that we exercise to lower our blood pressure or blood sugar or cholesterol - all excellent reasons- but is that enough to truly inspire us to do something we don't actually want to do?
For most of us, the answer is no- it's not.
I have a close friend who just got diagnosed with Rheumatoid Arthritis. To say she was bummed is an understatement. Now my friend has never been a big fan of exercise- especially cardio. She fights it tooth and nail! But as she was researching effective methods for managing...
"Do what you LOVE, and LOVE what you DO!" ~everyone
I am always so amazed by people who can put all their time and effort into reaching a goal. The focus and drive that it takes to pursue something that may or not pan out- scary! That is probably the scariest thing that I can think of- doing your best, working really hard, putting the time and effort into something with no guarantee that you'll be successful- yuck! No thank you.
However, I did that all the time as a kid. When I was a teenager I did a ton of theater- that was my thing. I was really good at it, so I got quite a bit of ego-stroking back in the day. The accolades were great, but I didn't need much encouragement. I loved every minute from auditions to rehearsal to show time.
I especially LOVED showtime. My heart race with anticipation, feeling like it would burst with excitement. Being in a show felt like you were riding a rollercoaster every night. But at some point the ride had to end; time to get off...
The Fitness Industry’s Dirty Little Secret: Part Two
In Part One I discussed what the Fitness Industry’s Dirty Little Secret Is:
We train YOU like we train ourselves. "Do what I do and you shall be healthy and happy like me".
The Nike campaign of “Just Do It” highlighted one of the main truths about a successful fitness program; you exercise simply because that’s what a healthy, active person does. Everyday. Rain or shine. You’ve just got to do it. If you want to look like (insert ideal body image here), then this fitness program (that was designed by an athlete-a trainer- a group exercise instructor) is what you must do.
100% accurate, true, this IS what works. For exercise to be effective you must exercise Frequently (30 minutes minimum), Consistently (5 days a week), and at an Intensity that is Challenging (break a sweat). That’s the truth. If you want results, that’s how it needs to be done.
The Fitness Industry has a Dirty Little Secret that they DON’T want you to know. Want to know what it is?
As I’m scrolling through Instagram, Facebook, and YouTube, I often wonder, “who’s coming up with these workouts?” Well, me. I’m one of those “fitness people” who make up the fitness industry. I’m a trainer and Group Exercise instructor, so I am definitely “one of THOSE people”. I keep telling you if you just move for 10 minutes, it will change your life!
Back to my point- who’s making up this stuff? Who’s the mastermind behind HIIT training and Tabatas? Olympic lifts and marathons? Hot Yoga and Zumba? It’s people who LIKE to move. Actually, it’s people who LOVE to move. People who love to exercise. People who are motivated by competitions, people who keep striving to lift more, run farther, bend deeper. We can’t imagine our lives without exercise....
Ugh!!!! I swear, the fitness industry is so annoying! One day we're telling you walking is enough to get you healthier, then the next day we're telling you something different. What gives?
Well, unfortunately, the answer is, as always....it depends.
What does it depend on? Your goals. What results are YOU looking for from an exercise program?
Today I'm going to to give you definitive, exact answers to the question, "How much exercise do you REALLY need?"
Goal number 1, "I want more energy".
Do you feel tired all the time? Do you have a hard time staying focused on a task or project? Do you need a dose, or two, or three, of caffeine to get through your day?
Doing just 10 minutes of purposeful movement can significantly increase your energy. Here's the science:
When we do purposeful movement, like exercise, for just 10 minutes, we bring oxygen into our brains and muscles. Oxygen is energy. So think of a 10 minute Fitbreak as a natural "power boost". You're literally...
Move more, sit less. That's it in a soundbite. According to the U.S. Department of Health and Human Services, Americans need to move more, and sit less.
Only about 1 in 5 adults and teens get enough exercise to maintain good health. The guidelines are based on current scientific evidence supporting the connection between physical activity, overall health and well-being, disease prevention and quality of life.
Basically, if you want to live a long, healthy, high-quality life, you got to move, and you really should move everyday.
First, what does it mean to not move enough? That's what we call a sedentary lifestyle. You're considered sedentary if you move for LESS than 150 minutes per week. 150 minute a week of moderate activity (brisk walking, water aerobics, dancing, gardening, slow biking) breaks down to 22 minutes a day, 7 days a week. So if you have to walk the dog twice a day- you're good! You are effectively lowering your risk of Type II diabetes, heart disease, dementia, and...