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3 Reasons To Incorporate Meditation With Your Exercise Routine

Posted on by Angie Tinsley

When performed separately, both meditation and exercise are known to have numerous advantages for your overall health and wellness. Just as physical activity and exercise is excellent for your overall well-being, so is daily meditation and mindfulness.

But these practices are even more beneficial when they are combined together. Regular meditation and exercise together are proven to boost your mental and physical health, promote motivation and productivity and improve performance in all aspects of life.

What Is Meditation?

Meditation is a simple practice that focuses on helping reduce stress and anxiety, becoming mindful of our physical and mental health, and gaining awareness of lives.

Mediation can be anything from a 60 minute structured yoga session to simply placing a hand over your heart and taking a couple deep conscious breaths. As long as you are focusing inward and being mindful of your breathing, you can meditate in any position you desire, be it sitting, standing or lying down. Sessions can be as long as you need them, be it 30 seconds or an hour.

Meditating Makes Your Workouts More Productive

Meditation before exercise prepares you for your workout by clearing your mind and de-stressing your body. A clear mind at the start of a workout helps you stay focused and driven throughout the exercise.

Whether we are conscious of it or not, stress tends to build up in our bodies throughout our day to day routines. A body that is tense from prolonged stress is unable to act to its fullest physical potential during a workout. However, a body that is relaxed and stress free is more capable of higher physical performance.

When you meditate right before an exercise you are able to release a lot of tension in your body, allowing you to start your workout from a clean slate and a clear mind. This will make you more likely to reach your workout goals and you could potentially go above and beyond your intended limits!

Meditation after exercise has similar effects, and acts as a cool down for your mind and body. Meditating just after finishing a high intensity physical exercise helps your mind reflect on the work you just performed and it gives your body a moment to breathe and recover before you tackle the rest of your day. This recovery period of meditation also creates that clean slate feeling before starting your next activity of the day.

Combining Meditation & Exercise Is More Effective At Fighting Depression & Anxiety

According to a study published in Translational Psychiatry in 2016, when done together, meditation and exercise are more effective at combating negative thoughts, and therefore reduce feelings of anxiety and depression.

The combination of these healthful practices is a known remedy for all types of individuals, both clinically depressed and non-depressed. When used in tandem with treatments such as doctor-prescribed medications and therapy sessions, regular exercise and meditation has been shown to ease symptoms of depression and anxiety.

The key to success behind this approach depends on where you are focusing your thoughts and your energy. Both meditation and exercise require a deep and intentional focus on breathing and movement.

This internal shift in your center of attention keeps your thoughts from drifting to the past or the future and helps you stay present in the current moment which is either the movement of the exercise or the stillness of the meditation.

Synergizing Meditation & Exercise Enhances Brain Activity & Improves Neural Function.

That’s right, practicing meditation with your workout is a major brain exercise too! The Journal of Complementary and Integrative Medicine published a study in 2014 showed that the combined mental exertion that both meditation and physical exercise requires helps the human brain to increase its cognitive abilities.

This allows us to strengthen our memories, become better planners and goal setters and successfully execute those plans and goals. And as many are aware, a successful execution commonly leads to achievement.

So there you have it! Synchronizing your mental and physical exercises will help lead you to achieve your goals.

Make Meditation A Regular Fixture In Your Routine

Combined exercise and meditation provides astronomical full body benefits, from mental and physical health benefits. Even though meditation sounds like a simple practice, it can be difficult at times to keep a clear mind, especially if you are new to mindfulness practices.

The best way to reap the most benefit from this combined approach is to make it a lifestyle. If you need help getting started or sticking to a routine there are many guided meditation apps available that will help you get used to the practice and set a schedule. The best time to start combining these practices is now!

See for yourself how a happy mind and a happy body can work wonders in your life!

Up Next: Daily Activities To Improve Your Overall Health

Understanding The Difference Between Physical Activity & Exercise

Posted on by Angie Tinsley

Physical activity and exercise are both important pieces of a healthy lifestyle and each contributes to your overall physical fitness. However, physical activity and fitness are two different terms with different definitions, and they are often misused.

By understanding what each word means, you will be able to have a better understanding of your fitness and health goals.

What Is Physical Activity?

According to ACE Fitness, physical activity is defined as movement that is carried out by the skeletal muscles that require energy. In other words, any movement you do counts as physical activity.

Examples of physical activity include doing house and yard chores, playing with the kids, and taking the stairs instead of the elevator.

Therefore, no matter what types of moving around you are doing every day, those movements positively benefit to your overall well-being. Physical activity can also range from light to vigorous intensity!

So Then, What Does Exercise Mean?

Unlike physical activity, exercise refers to planned, structured and repetitive movement with a goal of fitness improvements. Exercise can be seen as a subcategory of physical activity and is a more specific form.

For example, running on a treadmill, lifting weights, swimming and more are all different forms of exercise. Keep in mind, that like physical activity, exercise can also vary in intensity but most exercises start out at moderate intensity.

Exercise also helps improve physical fitness and is composed of five specific areas:

  • Cardiorespiratory fitness
  • Muscular strength fitness
  • Muscular endurance fitness
  • Flexibility fitness
  • Body composition

Each of those components of exercise addresses important aspects any healthy lifestyle should include – regular aerobic exercise, conditioning and strength, and even stretching. While all of them are able to be incorporated into a physically active lifestyle, a concrete exercise routine can help you achieve even greater benefits for your body and mental health.

Benefits Of Both:  How To Add Into Your Current Routine

To break it down even simpler:

Physical activity = health outcomes

Exercise = fitness outcomes

Take the time to evaluate yourself for a 24-hour period and see how active you are by keeping a fitness journal. How much moving around do you do from the moment you wake up to the time you go to bed again? Do you find yourself moving around sporadically during the day or having a fairly sedentary lifestyle?

Include your normal activities like going to the gym, gardening, taking the dogs for a walk.

By looking at a day in your life big picture, it will help you determine what you need to include more of in regards to physical activity and exercise. The overlap of physical activity and exercise can provide you with many positive benefits, but it is always important to have a balance of each.

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TRUE QuickFit & Treadmill Total Body Workout

Posted on by Angie Tinsley

Exercises Disclaimer: The exercises provided by TRUE Fitness are for educational purposes only, and is not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. TRUE disclaims any liability from and in connection with this program.

Exercise Goals

The QuickFit and Treadmill Total Body Workout are designed using elements of the High-Intensity Circuit Training  (HICT) principle. HICT involves combining both cardio and resistance training in the same workout, alternating upper and lower body moves as well as high-intensity and lower-intensity exercises for a total body workout. The idea is a challenging, total body routine that helps improve strength, endurance, and weight loss in less time. By equipping your home with TRUE’s QuickFit and Treadmill, there are up to 15 different combinations to keep your workouts fresh and prevent boredom.

Before beginning this workout, be sure to complete a proper warm-up consisting of light cardio, some basic stretching, or foam rolling. Since this workout requires a strength machine, you may want to perform a few reps in your warm-up so you can be sure you have a proper weight selection in mind when you use the QuickFit during the actual workout set.

To adjust this workout for your skill level there are a few things to consider:

  • For A Beginner User: Use a weight that is moderately challenging but enables you to keep the perfect form with every rep.
  • For An Intermediate User: Use a weight that is challenging to complete all your sets/reps.
  • For An Advanced User: Use a weight that is very challenging to complete all your sets/reps. Do not rest between rounds.

Proper Forms To Remember For This Workout

To reduce the chances of injury during a workout, it is essential that you stick to proper forms while exercising. In this workout, remember the following forms for the QuickFit, treadmill, and bodyweight exercises:

Squats

First, adjust your weight selection and grab the low handles and bring them up to your shoulders. Your hands should be touching the outside of your shoulder. Then, straddle the bench and start with your feet about shoulder-width apart with your toes pointing outward about 30 degrees. Keep even pressure from heel to toe, you should feel your weight mid-foot. Bend at your knees and hips at the same time, while pushing your knees out. Keep going down till you are below the height of a chair (lower than you want to go). When standing back up try to push your hips to the ceiling, then stand up straight.

Row

Adjust the weight stack to the desired resistance. Be sure to adjust the back of the seat down and grab the middle pulleys. Check to be sure the seat handle is NOT allowing the seat to slide. Put your feet on the foot platform facing the QuickFit, reach forward and grab the rowing handles with a shoulder-width grip. Keeping your back tight and upright, pull the handles toward your mid-chest. Your elbows should track slightly toward your ribs. At the end of the rep be sure to squeeze your shoulder blades together and down. Return the handles forward and repeat. Do not let the weight stack slam back down.

Treadmill

Set your treadmill to the highest incline setting you feel comfortable at and increase the speed to 3mph.

Leg Press

Be sure to adjust your weight stack heavier here than the row. Keep your feet on the same foot platform and this time point your toes outward about 15-30 degrees. Your knees should be bent a little past 90 degrees. Once set up properly, keep even pressure from heel to toe, you should feel the weight mid-foot. Grab the handle about shoulder width; keep your back flat and chest up. Keep your knees pushed out and push into the platform until your legs reach almost full extension, do not lock out or “hyperextend” your knees. Return back to the starting position slowly until the weight stack is just above the resting position and press again.

Seated Chest Press

Adjust the weight stack to the desired resistance and be sure the back pad is up. Facing away from the QuickFit sit-down and grab the same rowing handles as before. These should be set around mid-chest height still. With your elbows in close to your side and hands around your mid-chest begin by pushing the handles straight out away from you. Do so until your arms are fully extended.  Let the handles return back to the same starting position near your chest and repeat.

Treadmill

Get up to speed at the fastest sprint you can safely do, and hold that speed for 30 seconds. Be aware of your lower body strength and slow down if your legs start to feel fatigued. The overall goal on the treadmill is to go for half of a mile as fast and as safe as possible.

Burpees

With a Burpee, you want to go from a standing position to a prone position (lying on your chest) and back to a standing position. To do this efficiently you will “flop” yourself to the floor using the least necessary control so as to not hurt yourself or smash your face. Once your chest touches the floor, immediately push yourself up and jump your feet underneath you and stand back up with your feet leaving the floor in the standing position. That is one rep. A quick YouTube search will help you out if you are feeling confused.

Final Thoughts

Always focus on the form with each movement and rep. This is very important for lower body movements because lack of proper form could lead to knee or back injuries, especially on the Squat and Leg Press. Make each set somewhat challenging but not to the point where your form begins to fail. Log your weights used and simply repeat this workout in a week or so to see how much better you have gotten. Make sure you stay active, eat enough food, and rest enough in between workouts. All these factors will help you recover faster.

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Helpful Hydration Tips For A Healthier You

Posted on by Angie Tinsley

Drinking enough water is a major part of living a healthy lifestyle. Whether you have a regular workout routine or not, your body needs to stay hydrated. Water provides the body with many benefits such as increased brain power and energy, flushing out toxins, prevention of headaches, boosting your immune system, and so much more!

Unfortunately, not all of us are drinking enough water throughout the day to remain hydrated. Here is why you need to drink more water daily as well as tips for making it easier for you.

Consistently Drink Water All Year Round!

Summer or winter, spring or fall, the time of year should not affect your ability to stay hydrated. Summer is usually the time of year when the importance of hydration is stressed because your body tends to sweat more thanks to the increased outdoor activity and heat.

But it doesn’t mean you can’t focus on your water intake all year round. No matter the weather or if you are running a marathon or sitting at your desk working, getting enough water is an essential part of staying healthy and hydrated.

Hydrate For A Better Workout

During workouts, you sweat. It’s a simple fact of life. Since exercise causes your body to lose water as well as salts and other nutrients and minerals, you can get dehydrated pretty quickly. Drinking plenty of water is key to rehydrating when the body experiences as much fluid loss as it does when we sweat. Additionally, lean muscle tissue contains lots of water and so do your joints. When the body loses water without replenishment, muscles become more easily fatigued which can lead to you taking more breaks or abandoning the workout. Water helps lubricate the cartilage in your joints, which helps them better do their job of shock absorption, helping prevent joint pain.

Drinking water also regulates body temperature, boosts skin health, and delivers oxygen throughout the body. By staying hydrated, nutrients are transported and give the body energy to keep going during a workout.

It is critical to speak with your medical professional to ensure you are getting the proper amount of water for yourself per your body type. Recommended water intake can vary based on your body composition, weight, medical needs, and so much more.

Best Ways To Stay Hydrated During Workouts

Stay properly hydrated during your workout with the following tips:

  • Drink 17-20 ounces of water 2-3 hours before the start of a workout.
  • Hydrate with 8 ounces of fluid for 20-30 minutes during warm-up.
  • Drink 7-10 ounces of fluid every 10-20 minutes during the workout.
  • Drink another 8 ounces within 30 minutes of finishing the workout.
  • If a workout lasts under 60 minutes, hydrate with water.
  • If a workout lasts more than 60 minutes, then replace lost electrolytes with sports drinks.

Pro-tip: While sports drinks are a good way to stay hydrated and replace electrolytes, it’s important to balance them out with water since they can be packed full of sugar. If you have trouble remembering to stop and take a water break, set a reminder on your mobile device or exercise with a friend so you can hold each other accountable. If you simply don’t love water, hydrate with infused water that’s free from sugar and preservatives.

Challenge Yourself Each Day!

If you have to trouble drinking water, consider following some of these tips to help your body stay hydrated!

  • Keep a bottle of water with you during the day. To reduce your costs, carry a reusable water bottle and fill it with tap water.
  • If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink.
  • Drink water before, during, and after a workout.
  • When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan. Some research suggests that drinking water can help you feel full.
  • If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed. Or, drink a small glass of water at the beginning of each hour.
  • Drink water when you go to a restaurant. It will keep you hydrated, and it’s free.

Learn to love water and understand the many positive benefits it has on your body. Over time, you will notice how your health will change for the better and realize how important water is, especially when you are more likely to be physically active. In addition, you should always be able to recognize the signs of dehydration and be sure to take necessary precautions when you start feeling fatigued. Proper water intake is essential in avoiding dehydrating your body and helpful in maintaining our overall health. Having a lot of water in the body may reduce physical strain and stress, especially when it comes to fitness.

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Why Working Out Is Good For Mental Health

Posted on by Angie Tinsley

Exercise not only benefits your physical well-being, but it also helps keep your mind sharp. Physical fitness is trending, but so is mental health, and the two go hand in hand when it comes to your overall health.

Regular physical activity releases endorphins in the body. Endorphins are chemicals that are released from the brain during exercise that typically give the body a positive feeling. According to the American Council on Exercise (ACE), mental health is an important and often-overlooked outcome of regular exercise. So, if you feel like you are ever unsure about starting a regular workout routine, consider these benefits it can have to your mental health.

Keep Your Brain Wired

Not only does exercising release endorphins that make you feel good during and after a workout, but it also helps keep your mind challenged. Performing different types of physical activity or learning how to do a new type of exercise can change how your brain is wired, which can help to improve your overall cognition and mental acuity. As you consistently work out, you boost the ability of your brain to use the right muscles, correctly, and it makes you feel good when you successfully complete a workout.

Increased Self-Esteem

While physical activity does help the way our body looks, that shouldn’t be the only reason you want to work out. Think about it. Sure, your body looks good and feels great, but how satisfying is it to nail down your form on a tough strength training exercise or yoga pose? Having that sense of satisfaction in your head is just as rewarding as making improvements in your physical appearance. Additionally, you can help increase your self-esteem by setting regular, consistent, timely, and attainable goals.

A Better Night’s Sleep

Because of the body’s need to recover from exercise, your brain will make you tired earlier and help you sleep more soundly throughout the night. The human body recovers at night when we sleep; this is the most profound effect of recovery from training sessions. Without sleep, you will not progress very far in your quest for fitness. After all, sleep is one of the most important factors in fitness.

Fitness and mental health are a positive and beneficial relationships that any individual should focus on because it ultimately will help them out in all aspects of their life and improve their overall well-being.

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School’s Out for Summer! Focus On Fitness With Your Kiddo This Summer Break

Posted on by Angie Tinsley

Most schools are officially out for summer break and that means the kids are free. No homework, no test, no bedtime, no alarm to wake up to – almost no responsibilities and nothing to do all day, every day for the next three or so months.

As a parent, you are now tasked to figure out summer plans for your child. While summer school is an option for some, it only lasts a few weeks and then you are stuck with figuring out what to do with your child during the day once it’s over. Whether you have to have a nanny or babysitter or you can stay at home with your kid, there are plenty of ways to keep them active and their minds engaged while they aren’t sitting at their desk.

Make Exercising Fun

The CDC recommends that children do three types of physical activity: aerobic activity, muscle-strengthening activity and bone-strengthening activity. Aerobic activity should be moderate to vigorous in intensity and should make up the majority of your child’s physical activity each day. Then, at least three days a week should be dedicated to muscle or bone-strengthening exercises. These exercises can consist of gymnastics, jumping rope or running.

If your child is not yet of elementary school age, then an hour of normal play time should be considered their exercise for the day. Since it is play and not a structured fitness activity stick with doing things like going for a long walk or hike in a park, riding a bike or playing on playground equipment at the park. Once they grow up, slowly begin incorporating more technical activities like rock climbing that not only make their bodies work harder, but their minds.

Another great way to make exercising something your child wants to do when they are off school for the summer is to offer rewards for hitting certain milestones. Perhaps if they ride their bike or go for a walk with mom or dad or the babysitter every day for a week they get to choose what to eat for dinner one night or spend a day with a friend. The key is to make exercising enjoyable and entertaining to do, it shouldn’t feel like a chore.

Go To The Gym Together

If going to the gym is a regular part of your routine as a parent, why not bring your mini-me with you for a few sweat sessions? Most gyms are kid-friendly and going to the gym together can be a great time to bond and learn together.

Getting into the habit of going to the gym with your child shows them how important it is to focus on their physical fitness. Children will be more likely to keep their health a priority and go to the gym when they are older because they saw mom or dad going. Going to the gym will also help your child develop basic athletic skills and help increase self-esteem by working out around other people.

If you choose to take your child to the gym, teach them exercise and how to stay safe around equipment. Establishing rules like never using a piece of equipment alone can go a long way in helping prevent accidental injury.

Sign Up For Group Sports

Although some sports are seasonal, summer is usually the time when you can find a local team for your kiddo to play on, whether it be softball, baseball, tee-ball, soccer or something else outdoors. These are all fun activities that will not only allow your child to play with others his or her age, but learn how to commit to something.

Group sports can have many dynamics with them, but for the most part they consist of practices and game nights. As a parent, you can bond even more with your child by offering to coach their sports team. It’s a plus if the group sport you or your child chooses to play is something you played as a kid and enjoyed because again, you want to encourage your child to be active but make it fun and feel like play.

Promoting a healthy lifestyle for your children is important so that they develop health habits at a young age. According to the American Council on Exercise (ACE), exercise can help children do better in school, improve their behavior in the classroom and beyond and they are more likely to stay active as young adults. However, before you begin any type of exercise program for the summer be sure you talk with your child’s physician to figure out if it is going to be safe and effective.

Be sure to keep up with your regular exercise even during the summer months. Focusing on your fitness during summer along with your child’s can also help you stay on track with your own fitness goals too.

Get Your Family Moving!

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Ways To Improve Your Cycling

Posted on by Angie Tinsley

To some, cycling is a sport and for others, a great way to get a killer cardio workout in, or just something to do for fun. Regardless of why you are cycling, there are always ways to improve your cycling skill set. Whether you cycle every day, once a week, or have never cycled before, by following three simple suggestions, you can increase your efficiency on any type of bicycle.

Step 1: Master The Basics

One of the key elements of cycling is to keep your weight evenly balanced while you are riding a bike or on a stationary exercise bike. Women’s Health Magazine suggests distributing your weight so that 60 percent is on the seat and 40 percent is on the handlebars. This will help eliminate pressure on your joints, meaning you will experience less pain and will be more comfortable cycling in general. You’re also able to move faster in a cycling race because you don’t have any pain troubling you.

Next, learn when it is the correct time to stand up while cycling. If you are training for a race or trying to get a good workout in standing and sitting can maximize the efficiency of your workout. If your training is more cross-country style where you riding hills or if you want an intense workout, remain seated to feel the burn in your legs. Whether you sit or stand during a cycling session depends upon your goals.

Another important aspect of cycling is focusing on keeping your pedaling smooth. Even though you may be switching positions on the bike (from standing to sitting), it is important to keep an even pedal speed.

Lastly, you always should be aware of what your upper body is doing while your lower body is doing most of the work. If you have a weak core paired with poor posture, you can be faced with unnecessary discomfort while riding and discomfort lead to inefficiency.

All of these basic cycling skills are fairly easy to master with consistent training and practice. Learn to be conscious of what your body is doing during your entire ride. By focusing on each skill set, you can easily increase your efficiency on the bike which will lead to overall improvement.

Step 2: Gear Up

If you really want to feel like a top-notch cyclist, you have to look the part too! Don’t be afraid to rock an outfit complete with cycling shorts and a shirt. Cycling clothes tend to be more fitted so that they don’t wrinkle or bunch or make you uncomfortable while riding. Cycling clothes are made with a special material that helps control sweat too. Don’t forget the helmet as well!

In addition to clothing, there are other items you can invest in to perfect your skills. Buying indoor cycling equipment or rollers so helps you practice at home if you have your own bike. Then, another thing you can invest in would be a gym membership. If you cannot ride outside, at least you can go to the gym and hop on a stationary bike to still get a workout in. Having access to the correct equipment 24/7 allows you to become a more successful cycler.

Step 3: Take Time to Recover

Eating, sleeping, and resting are the top three things you can do to optimize your recovery. This applies to any type of workout regimen too, not just for intense cycling.

Food is a major player in how well your body recovers from a tough race or a tough training session. For those that are top cyclists and training for a big race, it is important to keep a 4 to 1 ratio to carbohydrates and protein. There are also other ‘anti-inflammatory’ foods that can help relieve muscle soreness too. Getting enough sleep will affect how your body recovers as well. Try to get 7 to 8 hours a night; top riders can sleep for 12 hours to successfully recover.

If you want to improve your cycling and overall general health, it is important to eat enough of the right types of foods and get enough rest. Rest and general diet is 95 percent of successful recovery. To continue to improve and continue to get stronger or faster with your cycling, taking care of your body needs to be the top priority.

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Make Sure You Are Getting Enough Zzzzz’s! It’s Important!

Posted on by Angie Tinsley

One of the most frequently overlooked factors in health and fitness is sleep. As busy as life can get, it is easy to forget to make sure you are getting enough sleep every day. In fact, when it comes to prioritizing fitness goals, many people put sleep as one of the least important factors related to those goals. Not getting enough sleep can affect your focus, energy, body composition, and weight loss or gain. Continue reading “Make Sure You Are Getting Enough Zzzzz’s! It’s Important!”

Adapting Workouts Based on Your Metabolism

Posted on by Angie Tinsley

In order to determine how one should adapt their workouts based on their metabolism, it is important to understand what metabolism is.

Metabolism is the net caloric expenditure or surplus of all reactions in the body, both catabolic (caloric deficit) and anabolic (caloric surplus). Your metabolism is generally dictated by: Continue reading “Adapting Workouts Based on Your Metabolism”