Cortisol is Not Your Friend - Here's Why!

 Cortisol can be released into the body and can cause a number of things to become abnormal. Here are just 3 of the things that cause cortisol release:

  1. Fight or flight response. This response was given to our caveman ancestors and passed down to us through our DNA. It served its purpose in order to get us to respond to an immediate crisis, like having a lion chase us so we would run. In today's day and time, we trigger our fight or flight response all the time. It can get triggered in traffic, an argument with a co-worker, listening to others talk about the news or politics, even reading social media. Too much cortisol released into our system can cause weight gain. Cortisol loves to party with fat cells and that party takes place in the spot you hold the most fat.
  2. Hormonal imbalance. Cortisol tends to be released in large quantities due to menopause or hormonal imbalances in the body like a thyroid imbalance. My friend wrote an awesome book called Thyroid First Aid Kit....
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Want More Creativity? Try This!

 In the book The Artist Way, Julia Cameron talks about Artist Dates and teaches us that we ought to do these once a week.

What is an Artist Date? It is something that inspires creativity. It is something you do that is not your usual routine. It doesn’t have to be very long or take you much time.

Although the longer the better. It can be something you enjoyed as a child, something you want to see, something you have been wanting to do.

It is the random, messy, colorful, musical, sensual, experimental, fully engaged, and artful side of life.

We incorporate Artist Dates in Stop the mind screw. We also incorporate Artist Dates in Perfectly Fit with Kathie.

How? Well we call them Fitness Dates. Find what you love by trying new things in fitness. It doesn't have to be something you will do all the time. Just try it.

For example, I found I loved water aerboics at age 30 when I went to the YMCA to get my exercise in when my boys we todlers. I loved it because I found I didn't...

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The Easy Way to Build Habits

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Sacrifice short term conveniences for long-term gains. Unknown

Most people, myself included, build habits backwards. They start with the goal (which is correct) then go all out trying to achieve the goal.

Take for example building abdominal muscles - they go all out doing crunches or abdominal exercises they found online. But give up all too soon, especially when they don't see results.

*Spoiler alert - you can do abdominal exercises all day long but if you do not do something about the fat on top of the muscle you will never see results.

Or take, for example, weight loss. They decide they want to quit eating junk food and throw it all out. But they start getting headaches and feel tired all day. This is a result of going through withdrawal from certain foods.

However, this is backwards. So let's re-frame it. Everything is mindset ya know!

Take it one day at a time, Take it slow and...

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How Music Affects Your Fitness

I'll never forget taking aerobic instructor training back in 2000. I cannot dance for anything!

I got stuck at the front of the room with all these mirrors and they would say "Grapevine right!" and I'd go left.

Embarrassing I know but imagine if I had given up. I hung in there and today teaching fitness is my passion! 20+ years later.

But, did you know that music helps your exercise? It is actually the beats per minute (or BPM) on the song that can and will affect the intensity. 120-140 BPM is the best! Remember to cue for warm-up and cool down accordingly (115-120 BPM)

I learned this during instructor training. And yes it helps tremendously. Want some motivation for your next workout? Create a playlist with fast beats.

This can be one of the best ways to improve your workout, especially if you are working out alone. It can help you to speed up and slow down if needed. Try different songs for different times in your workout.

For example, when warming up play fun but a slow...

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13 Tips To Improve Your Strength Training

Let's talk about Strength Training today. These 13 tips apply to everyone but I want to focus on those of us who are 40, 50, 60, 70+. You got this!
 
1. Do a light cardio warm-up before strength training to help prevent injury and post-workout soreness.
 
2. Proper form is more important than the number of reps; use a mirror to check your form. This is what mirrors are for in the gym, not for vanity purposes!
 
3. If you want to see results faster, do at least three strength-training sessions per week.
 
4. Save time and burn more calories by doing supersets, working opposing muscle groups back-to-back, and moving quickly from one exercise to the next without resting. This is also called circuit training.
 
5. Don't just lift dumbbells. Explore all types of equipment including resistance bands, kettlebells, stability balls, medicine balls, and barbells, as well as moves that require no equipment at all like push-ups and free squats. These are...
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The Best Mask for Exercise

I know I don't like it either but it is required that you wear a mask while working out now. I actually got in trouble for pulling my mask off while doing the stairs at Planet Fitness. Since that day they have allowed you to remove your mask while doing very strenuous exercises like stair climbing.

As a Certified Fitness Trainer, I do not recommend wearing a mask at all during exercise due to the risk of hyperventilation.  However, it is required due to COVID. And I respect that. 

I have found a mask that is cool and comfortable and most importantly, breathable. It allows maximum breathing as a mask will allow. I still do not wear mine during extreme exercise.

Here is a link to it on Amazon. I have stocked up on these as I wear one at work and now it is required everywhere. It is only kind to respect the rules without complaining folks!

Link to mask here.

 

 

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