#30 day yoga challenge for beginners
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Elev8 Workouts
Website: https://www.elev8workouts.com
Elev8 Workouts specializes in online yoga, dance, and fitness programs, designed to enhance health and wellness from the comfort of your home. Their unique approach combines music-driven workouts with elements of yoga and dance, fostering a fun and engaging way to stay fit and healthy. These online sessions cater to various fitness levels and aim to boost energy, improve mental acuity, and promote a balanced lifestyle. Elev8 Workouts is ideal for those seeking a holistic, convenient, and empowering fitness experience online.
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30 Days Yoga Challenge For Beginners
Benefits of 30 Day Yoga Challenge:
Yoga enhances circulation, supports healthy joints, and promotes overall bodily vitality.
Physical Well-Being: Over the course of 30-days, practicing yoga every day produces amazing physical results. It enhances balance, strength, and flexibility. Asanas target different muscle groups, which help tone and shape the body.
Mental Clarity and Stress Reduction: When combined with mindful breathing exercises, the meditative elements of yoga promote emotional and mental equilibrium. By controlling the body's stress response system, regular practice has been demonstrated to lower stress levels. This results in mental clarity and a more optimistic view on life.
Enhanced Respiratory Functions: The awareness and control of breath is highly valued in yoga. Lung capacity increases with exercises such as pranayama (breath control techniques), which enhance respiratory function. This may result in more vitality and a stronger sense of wellbeing.
Improved Sleep Quality: Yoga's relaxation practices, especially in the last pose, Savasana, prime the body for sound sleep. Practitioners frequently report better sleep quality and a more regular sleep pattern after 30 days.
Increases Self Awareness: Self-analysis and introspection are encouraged by yoga. People develop a greater awareness of their own bodies, minds, and emotions via mindful practice. Better choices and actions can result from this increased self-awareness.
Strengthened Mind-Body Connection: Yoga emphasizes the connection of mind, body, and breath, and is therefore an embodiment practice. The mind-body connection is strengthened and a sense of harmony and togetherness is fostered by this increased awareness of physical sensations and movements.
Cultivation of Discipline and Consistency: Making the commitment to a 30-day yoga challenge develops consistency and discipline. It creates a schedule that lasts past the challenge period and lays the groundwork for a lifetime of yoga practice.
#yoga#100 hour yoga teacher training in goa#meditation#30 day yoga challenge#yoga benefits#yoga beginners#pranayama
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Yoga Challenge || Daily Morning Fitness Exercise || #shorts #viral #morn...
Increased Flexibility is somewhat of an allowed with 30 days of yoga practice, yet what you may not understand is that flexibility accomplishes other things than assist you with adapting to tie your shoes — it likewise forestalls injury, diminish torment, and broaden your portability longer into life. Further developed balance is one more win for normal yoga practice.
Read More: The 30-Day Secret To Full Splits
#youtube#yoga challenge#Daily Morning Fitness Exercise#yoga challenges#yoga challenges 30 days#yoga challenges the rybka twins#yoga challenges the rybka twins easy#yoga challenges beginners#korean gay couple challenge#yoga with joelle 28 day challenge
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so you're my only hope and i really wish for your advice. it's humiliating to say my story but i really need help. so i was misdiagnosed with schizofrenia (i 100% know i'm healthy) i need to lie that i have schizofrenia because my mother needs money. and here comes my desires : revision and desired age/grade level and maaany more. i have no responsibilities literally zero! the way i manifest is i walk around my room and viseualise, affirm and overall manifest which is fun but the thing is do you think i should build healthy day routine instead of just pacing around my room all day long? could you provide me a routine? thank you for help because yall are saving me for real. it could be even self care habits to do every day anything to avoid pacing around
thank you for coming to me 💗 and im so sorry about ur story. im so happy that you know the law because you deserve all of ur desires and more!! 💗
so to build a healthy routine and schedule for urself. doing so builds discipline. im gonna give u some healthy habits, a morning and evening routine, and resources for those things. a good place to start tho is making a weekly agenda that changes with the week, something to switch things up every week. just make one 💗💗💗
—healthy habits🩰⊹ ⋆⁺₊⋆ ♡̴ ⋆⁺₊⋆
♡ moving ur body/pilates - i personally do pilates and i recommend it to literally everybody. but the basic idea is to move around (and that does not mean pacing in ur bedroom) i mean get ur blood flowing and get moving. it doesn’t have to be pilates it can be running, a sport, dancing, yoga etc
here’s a link to one of the pilates workouts that i recommend if ur a beginner :
♡ get a hobby - some hobby recommendations: if u are good at writing try poetry, try teaching urself how to draw or paint or sculpt, learn how to dance, learn how to play an instrument, learn a sport, learn languages, become a good cook, write stories, start a blog, learn to sew or crotchet, learn tech, read lots of books, watch/listen to lots of podcasts. literally just get busy
♡ meditating and journaling - this is so good not only for ur mental health but it can also improve focus and keep u grounded. keep a journal or start meditating every day
here’s a link to a guided meditation for self love :
youtube
♡ self care - i LOVE self care. literally practice self care every single day. take care of ur nails, skin, hair, lashes EVERYTHING. be super intentional with ur self care bcuz it tells our brains that we are worthy of effort and it’ll LITERALLY make u feel like a princess.
♡ manifesting - you mentioned that u wanted to do some revision so something that i recommend for revising is using SATS. or state akin to sleep. once ur in state akin to sleep go back in ur mind and revise whatever u want. or just do SATS before bed every night. this is such a powerful manifesting tool
♡ sleep - aim to get between eight to ten hours of sleep a night. you’ll look better, feel better, and your physical and mental health will just skyrocket
—morning🌸⊹ ⋆⁺₊⋆ ♡̴ ⋆⁺₊⋆
♡̴ first thing in the morning, fix ur bed
♡ open the blinds/windows if the sun is out, this all depends on what time u wake up but if the sun isn’t out just skip this step
♡ stretch for a couple minutes
♡ write down at least three things that ur grateful for (don’t write down what u aren’t grateful for AT THAT MOMENT, literally just write down three things that ur grateful for right then and there)
♡ brush ur teeth and use a tongue scraper
♡ have a glass of water with some lemon slices
♡ take a warm shower and moisturize
♡ skincare routine
♡ put on an outfit that makes u feel pretty
♡ if u get nauseous when u eat breakfast then try eating something light, but if that doesn’t work then listen to ur body and just skip breakfast. if that’s not the case tho eat a balanced breakfast
THEN GET TO WORK ON YOUR AGENDA THAT I MENTIONED IN THE BEGINNING<3
—evening🍥⊹ ⋆⁺₊⋆ ♡̴ ⋆⁺₊⋆
♡ take a warm shower and moisturize
♡ 30-60 minutes of self care and pampering
♡ make a yummy dinner that’s nourishing
♡ read for 20 minutes or watch something that enriches u
♡ evening yoga
♡ drink water 15 minutes before bed
THEN GO TO SLEEP AND HAVE SWEET DREAMS <3
this is just an idea, or a basic guideline to follow if u need it. customize it to ur specific needs and day-to-day life. im so excited for all ur desires to manifest cuz u deserve it! mwah 💗💗💗
#self care#law of assumption#self concept#it girl#becoming that girl#self love#manifesting#loa tumblr#neville goddard#that girl#dream girl#it girl energy#advice#daily routine#self care routine
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loving and moving my body this week (11.03.-17.03.24)
Monday. Energising Total Body Pilates [14 mins] // Exhale to Split Day 1 [31 mins]
Tuesday. Full body toning Pilates [15 mins] // Exhale to Splits Day 2 [30 mins]
Wednesday. Apartment Friendly Ballet Cardio Workout [12 mins] // Exhale to Splits Day 3 [28 mins]
Thursday. Pilates to lengthen and sculpt [20 mins] // Exhale to Splits Day 4 [26 mins]
Friday. Full Body Pilates - thighs, arms, obliques [15 mins] // Exhale to Splits Day 5 [23 mins]
Saturday. Bellydance [15 mins, ad break] // Exhale to Splits Day 6 [23 mins]
Sunday. feel good pilates [20 mins] // Exhale to Splits Day 7 [23 min]
___
* After a few weeks of quiet on-and-off morning workouts, I'm finally getting back into the flow of working out regularly. This week, the plan is to do something in the morning (20 mins tops!) and then finish off the day with the first week of the Exhale to Splits challenge by Bright&Salted. I'm really excited, I've been wanting to do this for ages!! :) And with how stressed I've been lately, this seems like the perfect challenge!
In case the suggestion doesn't feel right for that day, here are some alternatives (12 minutes or less, can also be used as add-ons). No shame in taking it slow! Let's move according to our needs! :) nightime flexibility stretches // bedtime yoga stretch to release stress & tension // 8 min beginner's ballet flexibility. // 10 min | Beginner Belly Dance Workout | Slow & Smooth Tutorial // 15 min Gentle Pilates Workout For Beginners
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Depression Self-Help Tips
Depression is a pervasive mental health issue that affects millions of people globally. While professional help is indispensable, self-help strategies can significantly alleviate symptoms and promote mental well-being. This article explores various self-help tips that individuals can incorporate into their daily lives to manage and reduce the impact of depression.
1. Understanding Depression
Depression is more than just feeling sad; it is a serious mental health condition characterised by persistent low mood, lack of interest in activities, and various physical symptoms. Recognising the signs early is crucial. Common symptoms include fatigue, changes in appetite, sleep disturbances, and feelings of hopelessness. Understanding these signs can help individuals seek timely intervention and employ self-help strategies effectively.
2. Establishing a Routine
Creating a daily routine can provide a sense of normalcy and structure, which is often lacking in depression. A well-structured routine helps in setting small, achievable goals and gives a purpose to each day. Start with simple tasks such as making your bed, eating meals at regular times, and incorporating specific activities like exercise or hobbies. Consistency in these small tasks can build a foundation for larger achievements.
3. Regular Physical Exercise
Exercise is a powerful tool in combating depression. Physical activity triggers the release of endorphins, the body’s natural mood lifters. Engaging in regular exercise, whether it’s a brisk walk, a session at the gym, or a yoga class, can reduce stress, improve sleep, and enhance overall mood. Aim for at least 30 minutes of moderate exercise most days of the week.
4. Balanced Nutrition
A well-balanced diet is essential for mental health. Nutrient-rich foods can influence brain function and mood. Incorporate plenty of fruits, vegetables, whole grains, and lean proteins into your diet. Foods rich in Omega-3 fatty acids, such as flaxseeds and walnuts, have been shown to have a positive impact on mood. Avoid excessive consumption of sugar and caffeine, as these can lead to mood swings and energy crashes.
5. Adequate Sleep
Quality sleep is vital for mental health. Depression often disrupts sleep patterns, leading to insomnia or hypersomnia. Establish a regular sleep schedule by going to bed and waking up at the same time every day. Create a restful sleeping environment, limit screen time before bed, and avoid caffeine and heavy meals in the evening. Good sleep hygiene can significantly improve mood and cognitive function.
6. Mindfulness and Meditation
Mindfulness and meditation are effective techniques for managing depression. These practices involve focusing on the present moment and can reduce anxiety and negative thinking. Start with short, daily sessions of mindfulness meditation, gradually increasing the duration. Apps and online resources can guide beginners through the basics of mindfulness and meditation.
7. Connecting with Others
Social support is crucial for managing depression. Isolation can exacerbate symptoms, so it’s important to stay connected with friends, family, or support groups. Engage in social activities, even when you don’t feel like it. Sharing your feelings with someone you trust can provide relief and perspective. If in-person interactions are challenging, consider online forums or support groups.
8. Setting Realistic Goals
Setting realistic and achievable goals can provide a sense of accomplishment and purpose. Break down large tasks into smaller, manageable steps and celebrate small victories along the way. Goals can be related to work, hobbies, or personal growth. The key is to make them attainable to avoid feelings of overwhelm and discouragement.
9. Limiting Alcohol and Avoiding Drugs
Alcohol and recreational drugs can worsen depression and interfere with treatment. These substances can disrupt sleep, impair judgment, and lead to dependence. If you’re struggling with substance use, seek support from a healthcare provider or support group. Maintaining a substance-free lifestyle can enhance mental clarity and emotional stability.
10. Seeking Professional Help
While self-help strategies are beneficial, professional help is crucial for managing depression. Therapists, counsellors, and medical professionals can provide tailored treatment plans, including therapy and medication if needed. Don’t hesitate to seek professional help if self-help strategies aren’t enough or if symptoms worsen. Combining self-help with professional treatment offers the best chance for recovery.
Conclusion
Managing depression requires a multifaceted approach that includes both professional intervention and self-help strategies. By understanding depression and incorporating these self-help tips into daily life, individuals can take significant steps toward improving their mental health and overall well-being. Remember, recovery is a journey, and taking proactive steps each day can lead to meaningful and lasting improvements.
FAQs
What are some effective self-help strategies for managing depression?
Establishing a routine to provide structure and normalcy
Engaging in regular physical activity to boost mood
Eating a balanced diet to support brain health
Ensuring adequate sleep for overall well-being
Practicing mindfulness and meditation to manage negative thoughts
Connecting with friends and family for social support
Engaging in activities you enjoy to find pleasure and purpose
Setting realistic goals to maintain motivation
Limiting stress through relaxation techniques
Practicing gratitude to shift focus to positive aspects of life
Avoiding alcohol and drugs to prevent worsening symptoms
Learning self-compassion to reduce self-criticism
Challenging negative thoughts to develop a balanced perspective
2. How can I establish a routine when I’m feeling depressed?
Start small and set achievable goals. Create a simple daily schedule that includes basic tasks like waking up at the same time each day, having regular meals, and scheduling short periods for activities like exercise or relaxation. Gradually build on this routine as you start feeling more comfortable and capable.
3. What types of physical activity are best for managing depression?
Any form of physical activity can be beneficial. Aim for activities that you enjoy and can do regularly, such as walking, jogging, cycling, swimming, or yoga. Even simple activities like stretching or gardening can have a positive impact on your mood and energy levels.
4. How does diet affect depression?
A balanced diet can help stabilize your mood and energy levels. Consuming a variety of fruits, vegetables, lean proteins, and whole grains provides essential nutrients that support brain health. Foods rich in omega-3 fatty acids, such as fish, flaxseeds, and walnuts, are particularly beneficial. Avoid excessive sugar, caffeine, and alcohol, as they can negatively impact your mental health.
5. What are some tips for improving sleep quality?
Establish a regular sleep schedule by going to bed and waking up at the same time each day.
Create a calming bedtime routine, such as reading or taking a warm bath.
Avoid caffeine and electronic devices before bed.
Ensure your sleep environment is comfortable, dark, and quiet.
Practice relaxation techniques like meditation or deep breathing exercises before bedtime.
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sorry if this is odd to ask but what is your workout routine? I’m trying to motivate myself into exercise again and seeing how other people do it helps. Have a good one!
meant to reply to this sooner but I forgor… getting round 2 it now tho! disclaimer I dunno as much abt exercise science as I’d like to + don’t rly have any 'training' so my approach just comes from personal experience - take this w a pinch of salt lol. I’ll split it in 2 parts: my routine first + then a list of things that personally motivate me in a reblog in case u find any of that useful >:-) (under the readmore cuz this ended up being kind of long 👇)
ok so: I try to ‘actively’ work out 5 days a week. this tends to be broken into 1-2 longer full-body sessions (around 60-120 mins long, at the mo usually bouldering/parkour or a full-body home workout) with a rest day before/after + then 3-4 shorter home workouts (30-60 mins long, usually some form of weight/resistance training, targeting specific muscle groups). e.g. a fortnightly workout timetable might look smth like this for me:
I don’t tend to plan specific workouts more than a few days in advance so I don’t actually follow an explicit timetable like this. instead I set aside an ‘exercise timeslot’ every day (usually 4-6pm) and I’ll intuitively decide how to work out on the day – i.e., what part of my body feels ready to go? what part feels tired + needs a break? do I have the energy/focus to do 45 mins or do I need to shorten it to 30? do i need a rest day? working out regularly means I have a good sense of how long I need for certain muscles to recover so if there’s an activity I want to do on a specific day (like a sports club I wanna attend) I’ll keep it in mind and plan accordingly so I’m fresh for that. as a rule of thumb, I avoid working the same muscle group on consecutive days + give myself a full rest day before & after any intensive full-body workout. I also try to never take more than 3 back-to-back rest days unless I’m sick/on my period/life gets in the way – otherwise its very easy for me to fall out of routine even if I’ve maintained it for months beforehand (<- adhd ass)
(also worth noting – my ‘rest days’ aren’t completely ‘inactive’ – I’ll go for a walk or do some stretches/yoga or another gentle activity instead. I need a lot of physical movement in my life or I go stir crazy <- adhd ass strikes again)
my ‘home workouts’ are the sort of movements u can do at a gym with the equipment there, but I replicate them with a yoga mat + my own weights + a sturdy chair. I have 6kg & 10kg pairs of dumbbells, plus yoga blocks + resistance bands for extra challenge. most of my workouts are based on resistance/interval training, which is focused on increasing strength by repeating sets of movements/holds at a consistent intensity/pace for specific lengths of time, with short timed rest periods in-between (e.g., a typical workout might look like 45 mins of 45 movements targeting 1-2 muscle groups, each done for 40 seconds followed by a 20 second break before immediately moving onto the next). I like it bc I can rly feel the progress I make + find it satisfyingly challenging (<-masochist) but also bc its easy to tailor to my own ability/how much energy I have that day etc by changing weights/pace. it also works with my adhd brain bc I only have to do each movement for 40-50 seconds at a time before moving on to smth else so I don’t get as easily distracted (as opposed to doing like xyz number of reps for xyz sets). if you’re interested, I swear by caroline girvan – I’ve done her EPIC programmes a few times now + often cherrypick from her videos when I want to work certain muscle groups without sitting down + compiling a list of individual exercises + setting a timer myself. the ‘EPIC beginner’ series is a great intro to her longer ones, I sometimes use that to ease myself back into working out if I haven’t for a while, but be warned it isn’t aimed at ppl who are completely new to that style of exercise. I think she has an app now that comes with an ‘absolute beginner’ version + a 14 day free trial(?) so might be worth checking that out. I will admit some of her stuff is TOUGH - I still can't do all of them w the same weights/pace she does... I particularly struggled with wrist strength when I started out too and had to do some separate conditioning/strengthening exercises before I could even work up to doing like. a single push up on my knees... so if u do check her out try not to get put off by how crazy strong she is bc thats literally her career skfjkj the important thing is just doing it to the best of ur own ability/to ur point of hypertension + keeping good form throughout!!
full body home workouts are pretty much more of the same just longer since I'm hitting more muscles (i.e. 60-90 mins) + sometimes with cardio elements (altho I can’t do HIIT workouts involving jumping at home bc I’m a respectful upstairs neighbour 😔). If I go to the bouldering gym (I try to go fortnightly atm) I’ll usually spend ~2 hours, focusing on trying to send one route at a time until my arms give out. im currently getting confident with V2 grades and tentatively working on V3s. its probs my fave sport, there's a level of problem solving to it that I find rly mentally stimulating... even tho I boulder solo, trips to the gym are social for me bc I often end up chatting to ppl working on nearby problems + picking up technique/advice from them, its a v welcoming space (I'm also planning on joining my new city's queer climbing group!). the parkour sessions I go to are also social, they're run locally for free around the city + structured by more experienced members in the community. they usually involve a warmup, conditioning, drills focusing on certain movements/jumps etc, and then free 'play' trying to put those moves into context. again ~2 hours long. im def not a pro at climbing or parkour but theyre super fun + would 100% rec if ur interested + can find a friendly local group for either, u can teach urself using online resources too :-)
goes without saying but I also warm up for at least 5 mins before doing ANYTHING!!! I try to cater it to the muscle group im planning on working with but still cover the whole body cuz its important to get ur heart rate up + even when u focus on one muscle group there will be others that get dragged in. I don't rly have a 'set' warmup but again caroline girvan has some good ones on her channel 👍 likewise always good to cool down after with stretches cuz future me will be grateful for it.. altho sometimes I'm a bit lazy abt it 🤭
okkkk i think that’s pretty much the bulk of it, I’ll stick my motivation tips in the reblog 😁
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how long did it take you to start feeling the results of yoga? & do you have any favorite vids for beginners? i just need your wisdom basically lol
hm, depends wat kind of results u mean ^^ cus every time i do yoga even the first time i feel a shift in my mood right away, since it's all about being present. in the 6 months i been doing it consistently its defintely improved my ability to meditate/focus on my breath which is st that extends into my whole life. its still kinda hard for me lol still have a lot of thoughts but it gets easier to dismiss them all the time.
i feel like slowly over the months it haas been strengthening my aura or st. and repairing old energetic wounds. thats a slower process for sure.. as for physical body, im not sure i look any different, mayb slightly more toned. however i am gettiing more flexible for sure, & i feel less tension in my muscles. the physical side of yoga is helpful but wat keeps me coming back is the spiritualness
my two favs on youtube r black yogi nico marie & yoga with adrienne, they have a lot of videos u can do as a beginner. i did nico's 30 day challenge in january i loved itttt, the first time ive ever committed to doing yoga every day and now that its over i cant stop ^^ so im gonna shoot for doing it at least 333 days out of 2024 heh heh
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Exercise and changing behavior
I wanted to change my exercise routine/habits. I wanted to get more exercise in than I had been. This goal became clear to me as the school year began because I found that I wasnt working out as much because of my increased workload from school.
So I downloaded an app to help me change my workout habits. It was called Pam. I liked it because it was pink.
My original goal was to workout for 30 minutes everyday. And the design of her app made that seem easy. You could add a video to a certain day of the week and also see the estimated amount of calories you would burn.
So I would try to workout between classes and during the day so I wasn't too tired at the end of the day.
The main issue was that I could put the videos in the day but I couldn't track if I had actually done them, unless I did it backwards which would have been inefficient and a lot of extra steps.
So the first week I was able to complete most of my goal for the week. Working out 30 minutes everyday was pretty easy. Then I went to Austin to see my boyfriend for 4 days. And when I came back on September 6th I was very tired and I didn’t want to exercise.
So far I hadn’t been liking it that much and I remember thinking it could have been because I set too much of a goal. Her workouts are very intense and there’s no breaks or even lighter exercises that I had yet to find. And the beginner workouts that would have been less intense I found boring. So by the second week I had some setbacks.
I decided that every single day 30 minutes was not a good goal. So I adjusted it to every other day around September 7th. It was still hard to get the full 30 minutes in and I would stop around 10-20.
So I thought maybe 20 minutes everyday isn’t so bad, it was still more than I had been working out in the past and it didn’t seem like a hard thing to do.
But this too turned out to be a challenge. I would come home from class nad just be like no 20 minutes is too much for me to do right now I'm tired, I need some rest.
It is this mindset that blocked me from my goal.
But then when we went to class we were assigned to find a new app and compare. I found a couple that seemed good but were blocked by a paywall.
Until after class that day, I found an app called Google Fit. It was a way to actually track exercise done each day. I really thought this was a good answer. Because now I wasn’t limited to only her workouts and if I wanted to go to the gym or something that would be easy.
So for the next week I did yoga and Pilates videos on YouTube and I was really happy. I stuck to the 20 minutes every day.
As of yesterday. I decided that I wanted something more intense so I used the Pam app again. And this time I got my sister in on it. Having someone to do it with made it easier and my goal successful. I would go over to her house and we would do the workouts together in her living room. It was really nice to have someone to do it with.
So everyday I would go over there and we would do 30-40 minutes of exercise. Reaching my original goal. And using the Pam app again while also logging the activity in Google Fit.
It was a really nice and encouraging thing to go and do that with someone else. Especially my sister. Being on my own having the goal was much harder than I thought it would be. And after it was done we would do something fun or just hangout and I started really looking forward to exercising with her. We discussed our goals for the year and did a lot to inspire each other.
So the next week I started to realize that what I wanted to do was pilates. I found a lot of pilates youtube videos which I had used every now and then since I was sixteen and just getting into exercise. They were gentle and easy while also feeling very meditative and relaxing. They were intense and hard to do but I felt it deep in my muscles, something I didn't really feel doing Pam's workouts.
This gave me so much more motivation knowing that I wouldn't be jumping around and getting really out of breath. This helped me maintain the behavior in a new way. I had been looking at exercise from a very intense rigid point of view. That it had to be hard, basically killer. Well I didn't learn from my foot injury earlier this summer that that is not always a good thing.
Pilates was fun and empowering. It made me really excited to workout. It even got me into doing yoga as soon as I woke up. A new habit that I was excited about. It was fun to enter into the google fit that I had done the 20-30 minutes of yoga and or pilates.
This week my sister went to chicago for five days so I didn't do as much as I would have had she been here. Which made me realize the trigger for the positive behavior was my sister and her house. Without it the drive to do it was very hard to muster.
But the next week I went through some emotional troubles in my life. I didn't feel like eating or really doing anything. I just did the bare minimum in my days and was extremely exhausted and would go to bed really early and sleep as late as possible before class.
My efforts to maintain the behavior did not stick as consistently. The weekend it was easy to pick up and get back on track. But during the week making time for it became tough and impossible.
I would stay up late doing homework that I had put off to the very last minute. So this made me press snooze on my alarm and sleep until I had to be out the door. Making my morning yoga disappear.
When my sister got back we did the workouts 2 more times before this blog was due. It was fun. We went outside to do it at a park. That was our agreement, every sunday we meet at the park and do our workout.
Now that l have done a long study on myself of about 6-7 weeks of trying to maintain a behavior I had found so easy to do just a few months ago, I realized a few things about myself. I realized that when I was consciously trying to reach a goal and thinking about how much time I would spend doing the workout, I immediately just didn't want to do it as much. It seemed more impossible imagining it before doing it as opposed to not giving it much thought. This tells me that thoughts take up brain power and space which takes up more energy than you thought possible. I also think that this semester, I am taking more credits than I ever have in college. So everyday I am very busy with things that I normally wouldn't be. On top of that one of them is Capstone. It's a demanding class because outside meetings take up time and energy out of my day I would have normally had to workout in previous semesters. I also think living alone in a tiny studio apartment has changed my habits and behaviors. It's been hard having to do so much cleaning since I don't have a dishwasher or a lot of space for an organized lifestyle as I did before. Each year you change as the environment around you changes. And that I believe is one of the biggest factors to consider when changing a behavior. And realizing the tiny little details of your life legitimately contribute to it and make up the majority. The little things count. All those little things grouped together make a big difference, bigger than big things.
But I seriously wonder who has it altogether and how? I see it. I see people who exercise for a long period of time everyday or almost everyday, take lots of classes, and have good grades and social activities. I want to know what their habits are. How to be more like that. I guess it will have to take a certain amount of discipline or a very long habit setting that incrementally gets harder after a month or so. Who knows though? Life can get pretty crazy and direct you away from your priorities.
Pam plan left Her workout search engine. Google fit journal is on the right
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Torch Calories at Home: Weight Loss Workouts
Calling all Weight loss beginners! Ready to ditch the gym membership and kickstart your weight loss journey from the comfort of your own home? Strength training might seem intimidating, but it's a powerful tool for burning calories, building muscle, and boosting your metabolism – all key ingredients for sustainable weight loss.
The good news? You don't need fancy equipment or a lot of space to get amazing results. This guide will equip you with a beginner-friendly, at-home strength training routine that requires minimal fuss and delivers maximum benefits.
Why Strength Training is Your Weight Loss BFF:
Muscle-Building Machine: Strength training builds muscle mass, which is metabolically active tissue. More muscle burns more calories, even at rest, giving your weight loss efforts a long-term edge.
Fat-Burning Furnace: Strength training workouts elevate your heart rate and torch calories during the session itself. Plus, the increased muscle mass helps you burn more calories throughout the day.
Body Composition Champion: Strength training helps sculpt a leaner, more toned physique, boosting your confidence and motivation to keep moving forward.
Beginner's Strength Training at Home (No Gym Required!):
This routine utilizes bodyweight exercises you can do anywhere, anytime. Aim for 2-3 sets of 10-12 repetitions for each exercise, resting for 30 seconds between sets. Perform this workout 2-3 times a week, allowing rest days for recovery.
Warm-up (5 minutes):
Light cardio – jumping jacks, jogging in place – to get your blood flowing.
Dynamic stretches – arm circles, leg swings – to prepare your muscles for movement.
Strength Training Circuit:
Squats: Build strong legs and core. Stand with feet shoulder-width apart, toes slightly outward. Lower yourself as if sitting in a chair, keeping your back straight and core engaged. Press through your heels to stand back up.
Lunges: Work your legs and glutes. Step forward with one leg, lowering your hips until both knees are bent at 90-degree angles. Push back to starting position and repeat with the other leg.
Push-Ups (Modification: Knee Push-Ups): Strengthen your chest, shoulders, and triceps. Start in a high plank position, hands shoulder-width apart. Lower your chest towards the ground, keeping your core engaged. If this is too challenging, modify by performing knee push-ups from a plank position with your knees on the ground.
Rows (Modification: Chair Rows): Sculpt your back muscles. Stand with feet hip-width apart and hinge at your hips, keeping your back straight. Reach your arms back as if rowing, squeezing your shoulder blades together. Modification: Sit on a sturdy chair with a back. Lean forward, grasping the chair back with your hands and pulling yourself towards it.
Plank: Engage your entire core. Start in a push-up position with your forearms on the ground. Keep your body in a straight line from head to toe, engaging your core muscles.
Cool-down (5 minutes):
Static stretches – hold each stretch for 30 seconds to improve flexibility.
Remember, consistency is key! The more you stick to this routine, the stronger you'll become and the more weight loss benefits you'll experience.
Pro Tip: Looking for an extra metabolism boost? Check out my FREE video on Java Burn. This natural supplement might be the missing piece in your weight loss journey!
Embrace the power of strength training at home! It's a convenient, effective way to build muscle, burn calories, and achieve your weight loss goals. So, lace up your sneakers, grab a yoga mat (optional), and get ready to transform your body!
Do you have any questions about strength training at home? Share them in the comments below!
Let's get sweaty and strong together!
- Sarah
#healthylifestyle#weightloss#i wanna lose weight#getfit#fitfam#workout#exercise#java burn#home workout#weight loss blog#motivation
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The Powerful Duo: How Walking and Yoga Can Combat Depression
Depression, a prevalent mental health condition impacting millions globally, manifests as persistent sadness, loss of interest, and various physical and emotional challenges. While treatment often involves medication and therapy, lifestyle changes, particularly physical activities like walking and yoga, can offer significant support. This article explores the scientific evidence behind how these practices effectively combat depression.
Yoga can help you cope with depression
Boosting Mental Wellbeing: Regular walking offers a multitude of benefits for mental health. It elevates endorphin levels, natural mood-lifters in the brain. These interact with pain receptors, reducing discomfort and triggering a positive emotional state.
Biological Mechanisms: Physical activity stimulates the release of endorphins. These bind to brain receptors, altering pain perception and inducing a sense of well-being.
Research Confirmations: Studies endorse the positive impact of walking on mental health. A prominent study published in the American Journal of Preventive Medicine found that walking for at least 30 minutes, five days a week, significantly improved depression symptoms.
Unveiling the Science: Yoga's Role in Depression Management
Introduction to Yoga: This ancient practice combines physical postures (asanas), breathing exercises (pranayama), and meditation, promoting both mental and physical well-being. Research suggests its effectiveness in alleviating depression symptoms.
Psychological Advantages: Yoga fosters stress and anxiety reduction. Practices like mindfulness and meditation, core aspects of yoga, focus on the present moment, curbing rumination and negative thought patterns often associated with depression.
Physiological Benefits: Yoga helps balance the autonomic nervous system. It calms the fight-or-flight response (sympathetic) and promotes relaxation (parasympathetic) by enhancing parasympathetic activity.
Research Evidence: Studies support yoga's efficacy as a treatment for depression. A meta-analysis published in The Journal of Clinical Psychiatry revealed that yoga significantly reduced depression symptoms across various populations.
Walking vs. Yoga: A Comparative Analysis
Accessibility and Convenience: Walking is readily accessible, requiring no special equipment. Yoga, while accessible, might require initial guidance, especially for beginners.
Physical Benefits: Both practices improve cardiovascular health. Additionally, yoga enhances flexibility, strength, and balance.
Mental Health Impact: Both activities alleviate stress and improve mood. However, yoga's focus on mindfulness and meditation offers deeper mental health benefits.
Integrating Walking and Yoga into Your Daily Life
Starting a Walking Routine: Begin with manageable distances and gradually increase duration and intensity. Aim for at least 30 minutes of walking most days of the week.
Starting a Yoga Routine: Consider joining a yoga class or using online resources to learn basic poses and techniques. Begin with gentle yoga and gradually progress to more advanced levels.
Combining Both Practices: Maximize mental and physical health benefits by incorporating both walking and yoga. For instance, start your day with a walk and unwind with yoga in the evening.
Personal Stories: Illuminating the Impact
Sarah's Journey with Walking: Sarah, a 45-year-old teacher, began daily walks after her depression diagnosis. Walking in nature significantly improved her mood and helped clear her mind.
Mark's Experience with Yoga: Mark, a 30-year-old software engineer, turned to yoga to manage his depression and anxiety. Regular practice resulted in improved mental clarity and reduced stress levels.
Expert Insights: Validating the Approach
Quotes from Professionals: Dr. John Smith, a psychiatrist, emphasizes, "Incorporating physical activities like walking and yoga into treatment plans can significantly enhance the effectiveness of traditional depression treatments."
Recommendations from Yoga Instructors: Emma Lee, a certified yoga instructor, advises, "Starting with gentle yoga poses and focusing on breathing can help those new to yoga ease into the practice and experience its mental health benefits."
Conclusion
Walking and yoga emerge as powerful tools in the fight against depression. They provide numerous mental and physical health benefits, are readily accessible, and can be seamlessly integrated into daily life. By incorporating these activities into a comprehensive treatment plan, individuals with depression can experience improved mood and overall well-being.
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#BellyFat#BestExercisesToLoseWeightAtHome#CardiovascularExercises#FatBurningExercises#High-IntensityIntervalTraining#HIIT#LoseWeight#Pilates#PlyometricExercises#strengthtraining#Walking#Weightloss#WeightLossExercises#Whatexerciseburnsthemostbellyfat?#Whatexerciseisbestforlosingweight?#Workouts#Yoga
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loving and moving my body this week (18.12.-24.12.)
Monday. Yoga For A Relaxing Night's Sleep
Tuesday. 20 Min | Lean & Toned Arms | Belly dance Cardio Workout!
Wednesday. Ballet Center Follow Along for Beginners at Home [12 mins]
Thursday. Barbie Pilates | 20 Minute Full Body Workout
Friday. Hip-opening yoga stretches [15 mins]
Saturday. 20 Min Full Body Pilates Workout | Head to Toe Sculpt | Sanne Vloet
Sunday. 30 min Nutcracker Ballet workout
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In challenging and stressful times, the best plan of action for me is to stick to a schedule and to trust the process. This week, I'm moving my body to clear my head, to focus and be joyful! ♡♡
In case the suggestion doesn't feel right for that day, here are some alternatives (12 minutes or less). No shame in taking it slow! Let's move according to our needs! :) nightime flexibility stretches // bedtime yoga stretch to release stress & tension // 8 min beginner's ballet flexibility // 10 min | Beginner Belly Dance Workout | Slow & Smooth Tutorial // 10 Minutes Pilates to get strong // Get a Flexible and Toned Body - 10 Minute Stretch & Sweat Workout
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I think next month I'm gonna do a 30-day dance challenge for myself. I'm really enjoying the Absolute Beginner ballet series by Ballet Misfit, and I've been getting into learning k-pop choreography too, so I'm thinking of doing one of those every day, 30 mins every day (or maybe just turn out exercises/foot strength conditioning if I'm short on time), and then on Saturdays I can just do a little light stretching.
Yoga's nice and all but honestly I'm getting a little bored of it 😅 I want to finish the 30-day challenge because I didn't finish the last one but getting back into dance I think it'd be more beneficial for me to do my own, dance-relevant stretches/conditioning.
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i thought i'd post what my running routine has been in case anyone is just curious or wants an idea for how to get started. keep in mind that, while i was an active child and fairly fit earlier in my life, i've lived a pretty sedentary life for the last 6 years since surviving cancer, so i was starting at a pretty much beginner level. i am somewhat advantaged by my body type though (thin, long legs).
a stopwatch or timer is immensely helpful for this. i use my fitbit by starting a walking or running exercise.
so first i started by deciding how long my total running session should be. i knew that i wanted very specifically to avoid burning myself out like in the past and maintain a more paced routine so that i could keep it up in the long run. so i decided on a duration of 30 minutes (call that exercise time). that should be proceeded by a couple minutes of basic stretching and at least 5 minutes of walking (call that warm-up).
then i broke my exercise time up into 5 minute blocks. at the start of each block, i began jogging for as long as i needed to to push my comfort level, but not exhaust myself. don't burn all your energy immediately. to begin with, i went for 1 minute. once that minute had passed, i walked for the rest of the 5 minute block (that's 4 minutes). and of course once the next 5 minute block began, i started jogging again and kept up this cycle until all of my 5 minute blocks totaled the exercise duration i wanted.
you should always stretch at the end of your exercise to keep your muscles and joints loose.
so what that looked like is this:
start timer 0:00
0:00 to 5:00 - walk (warm-up)
-
5:00 to 6:00 - jog
6:00 to 10:00 - walk
-
10:00 to 11:00 - jog...
and repeat this cycle until 35:00, at which point the exercise is done.
my routine was to do this 2 days back to back, and then take a 2 day rest, during which i practiced yoga instead. i kept that up for about 1.5 to 2 keeps, but then i felt that i needed to be challenged more. so i began by adding 5 seconds to each jogging period, but keeping the same time structure. which means that running for a longer period of time also simultaneously reduces the amount of time you are resting by walking. increase this amount in small increments. you'll be surprised by how difficult a few more seconds can be when repeated several times. about every 2 weeks, i would add another 5 seconds to my running duration until i got to this:
0:00 to 5:00 - walk
-
5:00 to 6:15 - jog
6:15 to 10 - walk
-
10: to 11:15 - jog...
and so on. but eventually i began to feel like i was relaxing too much between jogging periods. so i decided to add an additional short run at the 3 minute mark of each 5 minute block. so then it became this:
0:00 to 5:00 - walk
-
5:00 to 6:15 - jog
6:15 to 8:00 - walk
8:00 to 8:15 - jog
8:15 to 10:00 - walk
-
10:00 to 11:15 - jog...
and so on. that was just enough to keep my body feeling active without exhausting me.
so at this point if i feel the need to increase the intensity of my workout, i have many different options.
if i'm not feeling challenged by my jogging duration, i can increase it in small increments (5 seconds at a time).
if i feel i'm becoming too relaxed in the resting (walking) periods between each longer run, i can add time incrementally to the shorter running segments.
if by the end of my exercise i'm feeling like i'm not really tired and need to do more, i can add another 5 minute block to the total exercise duration. this is a bigger step than you may realize so do so with caution.
if i find myself craving more exercise on my off days and that i'm resting too much, i can add another continuous day of excercise in before taking my rest days. again, a big step.
doing this over the last month and a half, i've gone from running 1 minute for every 5 minutes (for a total 6 minutes in 30) to running 1:20 followed by another 0:20 for every 5 minutes (for a total of 10 minutes in 30).
and one last thing i've found vital to keeping this practice up: protein! fueling your body and strengthening your muscles with protein is critically important to maintaining the energy level needed. on running days i eat a protein rich breakfast (for me it's eggs, sausage, toast and grapes/strawberries, orange juice) and then immediately after my run i eat half of a protein bar. a handful of mixed nuts later in the day doesn't hurt either. this will absolutely make a difference in how you feel.
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Burn Fat Faster with These 6 Science-Backed Exercise Routines
<h2>The Best Exercises for Effective Weight Loss</h2>
<p>When trying to lose weight, some exercises are much more effective than others. Of course, effective weight loss isn't just about the exercise - things like diet and staying hydrated are important too. But what types of physical activity can really help blast the fat? Let's explore the top weight-loss-friendly workouts.</p>
<h3>1. Swimming</h3>
<p>For a low-impact cardio option, swimming is hard to beat. Being in the water makes exercise feel easier on your joints than land-based activities. The heat conductivity of water also helps you burn calories faster - you lose about the same amount of energy swimming for 30 minutes as you would jogging for an hour! Another perk is that swimming works your whole body. The buoyancy of the water takes weight off your limbs so you can gently stretch and strengthen all your major muscle groups as you glide through the pool.</p>
<h3>2. Jogging</h3>
<p>Also known as running's lower-impact cousin, jogging is great for beginners. All that easy, steady motion gets your heart rate up to burn fat without pounding your knees. Aim for 30-45 minutes, 3-5 times per week. And don't forget to stretch afterwards - your muscles will thank you! Staying hydrated is important too, so sip water before, during and after your jogs.</p>
<h3>3. Jump Rope</h3>
<p>Hop to it - jump roping is a fantastic full-body calorie torcher. Just 10 minutes of continuous jumping can burn over 100 calories, which is about the same as a 30-minute jog. It's also super portable and costs nothing, making it convenient to fit into your day. Start with 1-minute intervals and work your way up to longer periods. Be sure to learn proper jumping form to avoid injuries.</p>
<h3>4. Aerobics Class</h3>
<p>Group fitness classes like aerobics are a fun and motivating way to work out. Most are an hour long, so you squeeze a lot of intensity into that time. Instructors will guide you through different dance and exercise combos set to uptempo music. Not only does this mix things up so you never get bored, it challenges your coordination too. Aerobics is a calorie-blasting sweat-fest that also provides an enjoyable social aspect.</p>
<h3>5. Yoga</h3>
<p>A main benefit of yoga is that it strengthens and tones your muscles while also helping you feel less stressed. When your body is relaxed, it's better able to burn fat and build endurance. Yoga isn't as high-impact as other options, but it does raise your heart rate and build lean muscle mass over time. Look for routines labeled "vinyasa" or "flow" styles for a calorie-torching yoga workout.</p>
<h3>6. Walk It Off</h3>
<p>Don't underestimate the power of walking! Aim for 30-45 minutes, 5 times per week at a brisk pace. This will burn a nice amount of calories and is low impact on your joints. To really maximize fat loss, walk hilly routes when possible. You'll be burning even more calories as your body works harder going uphill. Grab some tunes or a friend for company - walking is social and stress-relieving too.</p>
<p>The key is finding exercises you genuinely enjoy so you'll stick with your routine. Focus first on diet and lifestyle habits for lasting weight management. Be patient - with commitment and consistency, any of these workouts can help you reach your goals!</p>
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