Exercise Will Get You Out of a Funk

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I always exercise with my over all health in mind but never think it'll help lift me out of a funk. I know that exercise is a stress reliever but it's not on my mind or the reason why I workout. I just think it's good for me. Earlier this week, I was feeling blah and I had a choice to make; sit idle, lay in bed, eat mindlessly or exercise.

I chose to get moving to help burn of what I was feeling. I laced up my running shoes and went for a four mile run. Emotionally, I felt fantastic at the end. According to the Mayo Clinic, physical activity increases endorphins in the brain and increases self confidence and lowers symptoms of mild depression. Endorphins are chemicals released in the brain and they help deal with pain or stress.

I can definitely say that my brains released endorphins to help get me out of my funk. I do a variety of exercises ranging from Zumba, indoor cycling, running, or use an exercise equipment such as an elliptical. I usually exercise for about an hour doing aerobic and strength training exercises. But physical activity for even 10 minutes will make a difference.

As a group fitness instructor, I encourage my students to exercise even when they don't feel like it. I'll share my experience of the benefit of physical activity reducing stress with them. Here's to your health and reducing stress.

CRAVINGS: Everyone Has Them

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I'm a strong believer in giving into your cravings. I usually have strong cravings for something sweet such as Cold Stone Creamery, delicious moist brownies, something spicy (Habanero spicy) or a nice juicy steak. Most of the time, I don't satisfy my cravings immediately. I wait it out hoping it goes away. Not. So, I'm a believer in giving into my cravings but I wait it out.

On the Fourth of July, I had cravings for brownies but there were none at the neighborhood gathering. The craving was so strong that, the burgers looked like brownies. Hilarious!

According to WebMd, nearly 100% of young women and nearly 70% of young men have food cravings. When we're stressed or anxious, the cravings are high. I've never thought of my cravings being related to my emotional state. I've associated them with my hormones. I found it interesting to read that we usually crave things that are fatty, sugary, or both. Well, if I look back at the foods I crave, they sure are high in fat and or  sugar.

WebMd recommends eating low calorie foods to satisfy the urges. For instance, a delicious low calorie brownie will be enough to curb the craving. As for me, I made the brownie's but I didn't select a low calorie recipe but next time, I'll consider that.

I'm a happy camper and I no longer have my brownie cravings. I'm glad I don't constantly have these urges. I'm also glad that I workout nearly everyday to help burn of the high fat and sugar calories. Almost every one has cravings and it's okay. Here's to your health and to our cravings.

Fit Streak Complete

In May, my goal was to workout everyday of the month and I accomplished it. I followed Fitbie's FitStreak challenge and worked out for at least 20 minutes daily.

The first 10 days were easy but day 11 was challenging. I wanted to take a day off but I was motivated by my goal to push through the goal. On that day, I decided to workout for only 20 minutes but exercised for 40 minutes. Starting a workout is the hardest but once the body is warmed up and endorphins kick in, you can go longer.

Although the goal was to exercise for at least 20 minutes, I worked out over 40 minutes almost everyday. I did a variety of exercises such as Wii Zumba, interval training, indoor cycling, Jillian Michaels' (30-day Shred Level 1 and Six Weeks Six-Pak Ab Workout) and strength training. I did these exercises on my own time in addition to teaching my group fitness classes four times a week. One of my favorite was interval training using Greatist' 30-Minute, No Gym Bodyweight Workout.

It was my favorite because I didn't need weights to get a great cardio and strength training for my body and I was drenched in sweat and tired at the end. Instead of doing jump tucks, I ran for a minute because I didn't want to do anything that would cause pain in my lower back. I'm still nervous about certain exercises since my bulging disk issue last year.

I tweeted my daily workouts to Fitbie and sometimes they retweeted my tweets. It wasn't challenging to workout everyday. It was part of my daily schedule and I strive to make it happen. There was only one day I was working out late around nine o'clcok in the evening because of a family obligation earlier in the day. I'm glad that I set this fitness goal and  I achieved it.

I'm looking for another fitness goal to accomplish but I don't know what yet. Working out everyday is doable but it's important to vary the exercises. Here's to my health. 

Thirty-one Days of Fitness

I've not written for a while and I don't have a particular reason for that but here I go...

I follow several fitness blogs and one of them is Fitbie. Before the end of April, they started a fitness challenge that got me excited. The fitness challenge, also known as FitStreak, is to workout for at least 20 minutes everyday in May.

I jumped on the opportunity because prior to seeing the promotion for the challenge, I was going to workout everyday in May anyway. Participating in the challenge makes me more accountable and it's fun. It's exciting to tweet hash tag "FitStreak" that I completed the challenge. It's even more exciting when I get a retweet. Simple pleasures.

In addition to teaching group fitness classes, I make sure I still workout so that I focus on me. When I teach, I focus on making sure that the participants get a great workout, check their form because I want them to do the exercises correctly, and have fun. When I do this, I don't get a full one hour workout as I would like.  

I'm on the #FitStreak challenge and for my health, I feel great. Here's to your health!

Kale and Goat Cheese Empanadas

Photo by Mrs. O

I like simple 30 minute meals so that I don't spend long hours cooking in the kitchen. I do understand that some things will take more than a half hour but it's nice when some things don't take long to make. A few days ago, while reading the March Oprah Magazine, I came across the following title: Easy As 1, 2, 3. It featured very simple to make recipes that also looked delicious.

I salivated while I read each recipe and got excited to try a few of them. Out of the six I've tried two. Actually, I modified one of them. Featured were the following meals and desserts:

• Lemon and Smoked Mozzarella Pizza
• Salt and Pepper Chicken Wings with Bok Choy and Peppers
• Cod with Chirizo and Tomatoes
• Kale and Goat Cheese Empanadas
• Raspberry Buckle
• Chocolate Hazelnut Brownies

Photo by Mrs. O

 I couldn't wait to try the Empanadas because I like Kale. I add handfuls to my smoothies almost everyday. It's very nutritious and some say it packs more punch than Spinach. I don't think Popeye would be happy to hear that. Goat cheese is a healthy alternative to cream cheese, it's higher in Calcium and Protein compared to cheese made from cow's milk. It's also easy to digest. This is a plus for people who are lactose intolerant. I enjoyed it warm, at room temperature and cold from the fridge. To me, this is a healthy grab and go snack.

Photo by Mrs. O

I also made the hot wings but I modified it a bit. Instead of Bok Choy, I used Broccoli because my local grocery store didn't have any more. I also added garlic. It was simply delicious. The Raspberry Buckle is the next item I'd like to make.

I like simple and healthy recipes and look forward to adding to my repertoire. Here's to yummy foods and here's to your health.  

  

Exercising Everyday Helps with Weight Loss

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While at the gym, two ladies started talking to my friend and me while we were doing toning exercises for our abs. They wanted to do the exercises so that they could shrink their waist areas. During our conversation, one of them pinched her waist and asked how she could get rid of the fat. I told her aerobic exercises will help.

She told me that she works out only once a week. That was a red flag to me. I told her that in order to shed fat, she'll have to workout more than once a week and eat a healthy low calorie diet. According to the American Council on Exercise, the average adult needs to workout almost everyday of the week for 60-90 minutes in order to lose weight. 

Most people who hear that they have to exercise everyday may find it overwhelming and say, "ain't nobody got time for that?" Start gradually and build up to working out everyday. For instance, 30 minutes three times a week and gradually build up to 1 hour then nearly everyday. It will take time to change and develop a new routine. My rule of thumb is to go no more than one day without exercise. That's a new rule for me because in the past, my rule was to go no more than two days.

Before you start any exercise or weight loss program, consult with your doctor to make sure it's safe for you. A well rounded program will include aerobics, strength training, and flexibility. I do strength training about three times a week using my body weight, machines, or dumbbells. 

I average doing 40 to 60 minutes of aerobic exercise nearly everyday. Sometimes, I do 120 minutes about two to three times a week if I have the energy. When I do strength training, I work my total body doing push-ups, squats, or lunges. I stretch or do Yoga for flexibility.

You may start working out everyday and get discouraged because weight loss doesn't happen overnight. It's gradual because you have to mentally adjust to working out more and your body also has to adjust to the change. The average person loses one to two pounds per week with exercise and a low calorie diet. The frequency of exercise and diet go hand in hand. Here's to your health and a successful weight loss. 

Yes, I Should Workout Today

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I workout at least five to six days a week but there are days I just don't feel like exercising. My reason varies from being tired or just feeling that I need to rest my body. As long as I'm not sick, my personal rule is to go no more than a day without exercise.

On the days I don't feel like working out, I push myself anyway and feel great after I finish. Surprisingly, when I push myself, I do more than I thought I had the energy for. It helps to do a different workout than I would normally.

For instance, I do intervals in my home gym or go to my local gym to take a cycling or Zumba classes as a normal workout. To make things different, I'll do Step aerobics, Tae Bo, or Wii Just Dance or Sports at home. I play a mean Wii tennis with a Serena Williams attitude. Mixing up the exercise keeps me entertained and challenges my body to adjust to something new instead of what it's used to through muscle memory.

As long as I don't go more than a day without exercising and push myself when I don't fee like working out, I feel that I'm doing a good job meeting my weekly workout goals. What motivates you to exercise? Here's to your health!