Body

  • Body, Mind

    3 Easy Ways To Transform Your Workout Into A Mindfulness Practice

    The Mind Body Connection
    The Mind Body Connection

    The Power of Mindfulness

    Understanding the powerful connection between your mind and body is like unlocking an incredible secret to enhancing your fitness results!

    Staying mindful in the movement not only exercises your muscles more efficiently, but it’s also a great mindfulness exercise for your brain to help strengthen your focus. The synergy between your focused thought and the movement creates a perfect training ground for practicing mindfulness.

     As a fitness professional with a passion for holistic well-being, I’ve learned that true transformation goes far beyond the physical. In this blog post, we’ll be delving into the depths of the mind-body connection and its undeniable impact on your fitness results.  Nurturing this connection boosts your motivation and elevates you to another level of fulfillment!

     
     We all want the best results possible in the shortest amount of time so that’s why you have to focus and make every rep count. If your mind is wandering, you’re missing out on the most important part of the exercise – the muscle contraction. The more you squeeze and really feel the muscles you’re working, the more effective the exercise will be.
     

     

    3 Easy Ways To Transform Your Workout Into A Mindfulness Practice

    1. Remember To Breathe

    Breathing is the simplest way to deal with stress or distractions because it brings you back to the current moment. The idea is to let go of unrelated thoughts and give your full attention to your workout so you’re able to do it more effectively and safely. Focus your attention on your muscle contraction, your breathing, your form, and the movement of the exercise. The focused breathing also helps facilitate oxygen to the muscles more efficiently.

     So the next time you find your mind starting to wander during your workout, take a few slow and deep centering breaths to bring yourself back to the moment. Remember that you’re exercising right now and taking this time for you. That’s all you need to focus on. Everything else can be dealt with after your workout. 

     

    2. Set Your Intentions

     Setting your intentions before a workout helps you to form a clear plan in your mind of what you’re about to focus on. Make a mental note of what exercises you want to accomplish during your workout and visualize yourself successfully completing them. Imagine how your body will feel and the satisfied sense of accomplishment you’ll have when you’re done!

     Intention has organizing power so by clearly setting your intentions, you’ll lay the groundwork for its manifestation. Replace self-doubt with positive affirmations. Remind yourself of your strength, resilience, and the progress you’ve made so far. Let these affirmations become your mantra during your workouts.

     Remember, where your attention goes, energy flows. So intentionally focus on your workout for the best and fastest results.

    3. Make Up Your Mindset

    Your mindset is just as vital to your fitness goals as exercising properly for your desired results. Mindsets affect the way we think about everything. And having a growth mindset not only helps you achieve your fitness goals faster, but it will enhance all areas of your life. Without a growth mindset, we don’t exert the required effort and so we remain perpetually stuck. But with a growth mindset, it enables you to break through plateaus that are typically holding you back. That’s because so much of your results depends on your mindset, your beliefs, and the thoughts you think.

    Remember, it’s what you’ve been THINKING that’s creating your body and your reality.

    How To Stay Mindful In The Movement

    Exercise should not be an out-of-body experience so put your full attention on the muscles you’re strengthening. Focus and feel your muscles contract and relax with each repetition. You have to consciously practice being present to help stay focused on your workout. As you move through the exercises, your mind and awareness will start to naturally wander but it’s your job to come back to the present moment. It doesn’t matter how many times your attention drifts, just keep coming back to staying mindful in the movement.

    Building a strong mind-body connection takes time and practice so be patient with yourself and celebrate every step forward – no matter how small. The more consistent you are with this practice, the easier and more natural it becomes. You’re not only enhancing your physical fitness but also nurturing your mental and emotional well-being.

    So, let’s step into a new realm of exercise that’s truly transformative.

    Your body and mind will thank you for it!

     

    Practice being present

    Benefits Of Mindful Exercise

    ✔︎ Increases the effectiveness of your workouts and the exercises you’re performing.

     ✔︎ Decreases your chances of injury.

     ✔︎ Helps you stay focused on your form and contracting your muscles.

    ✔︎ Strengthens your mindfulness practice.

    ✔︎ Helps you tap into a well of inspiration that motivates you to stay committed to your fitness goals.

    ✔︎ Enhances your enjoyment of exercise and supports you in developing a healthy and loving relationship with your body.

    Body and Mind Aligned. FemmePhysiques

  • Body

    Resistance Training 101: Why You Need It Now

    Racks of various sized free-weights with an inspirational quote on the wall that says, "Act Like a Lady, Lift Like a Boss."
    A woman doing a dumbbell bicep curl exercise. The words, 'Top benefits of resistance training for women.'

    Resistance Training 101

    Resistance training is defined as the method of exercise intended to increase muscular strength by working against any form of weight or resistance. There are many ways you can strengthen your muscles, whether at home or in the gym. Free weights, weight machines, bands, loops, or even your own body weight can all be used as forms of resistance.

    The resistance challenges the muscles, breaking down the muscle fibers and forcing them to rebuild stronger. It not only improves muscle tone and structure, but it also helps build bone density and increases your metabolism too!

    And aside from the aesthetics, resistance training has countless health benefits that can help you sleep better, feel happier, and have a more balanced body and mind. 

    And what’s better than that?

     

    Resistance Training Vs. Cardio

     No disrespect to cardio, but if you want to burn fat and shape your body — both in and out of the gym — resistance training is what you need.

    I’m often asked what’s a better workout, cardio or resistance training? The short answer is, they’re both great and can compliment each other well in the right proportions.

     However, if given the choice between the two, resistance training yields the greatest results. Unlike cardio, it increases your lean muscle which elevates your metabolism for long after your workout. Whereas with cardio, you’re only burning calories during the workout.

     Unbeknownst to many, cardio results in the loss of not just fat and water weight – but muscle too. And since muscle largely contributes to the body’s shape and form, losing this precious tissue can actually make your body appear flabby or deflated after weight-loss (aka skinny-fat.) And you can only build and shape lean muscle with some form of resistance training.

    The Best Of Both Worlds...

      If you’re wanting more cardio in your workout routine, you can be strategic about your resistance training with my personal favorite method, circuit training.

     Circuit training is performing a series of exercises with minimal rest in between sets to help keep your heart rate up. So performing resistance exercises ‘circuit style’ will give you the added benefit of cardio conditioning work, all-in-one.

     For truly effective body sculpting and weight-loss, there’s just no way around resistance training. It’s the only non-surgical, non-invasive method by which you can shape your body to look the way you want it to look – period.

    Racks of various sized free-weights with an inspirational quote on the wall that says, "Act Like a Lady, Lift Like a Boss."

    Top 7 Reasons Why You Need Resistance Training In Your Life

    1) Increased Metabolism

    Resistance training increases lean muscle which in turn, elevates your metabolism – even at rest.  And the more lean muscle you have, the faster your metabolism will be. That’s because having an elevated metabolism helps your body burn calories and body fat more efficiently. One moderate intensity training session can elevate your metabolism for up to 12 hours!

     

     In other words, you’ll burn more calories, and ultimately lose more weight over time than you would with just doing cardio.

     

    Therefore, resistance training is essential for creating and maintaining the muscle needed to fuel the fat-burning process. Since muscle is active tissue (unlike fat) it requires energy to maintain.

    Resistance training can provide up to a 15% increase in metabolic rate for weight loss and long-term weight control. For every additional pound of muscle you gain, your body will burn about 50 more calories each day! 

    2) Improves Bone Density

    Resistance training has been shown to strengthen bone density, which can reduce the risk of breaks, fractures and osteoporosis as you age. Since women are typically prone to osteoporosis, it is especially beneficial in prevention.

       A study conducted by Miriam E. Nelson, Ph.D. of Tufts University proved that resistance training increases both muscle mass and bone density. Dr. Nelson’s research showed a 3% increase in spine and bone mineral density after an 18-month resistance training program among women ages 25 to 49.

    Woman doing bicep curls with free-weights as a form of resistance training.

    3) Stress Reliever & Mood Enhancer

     Resistance training is vital to your brain health, function and general sense of well-being. When you exercise, your body releases endorphins that helps improve your mood, prevents pain, and fights depression. Increased endorphins will naturally reduce anxiety and stress, as well as improve alertness and energy levels too. It also increases the production of the brain-derived neurotransmitter related to improving cognitive function.

     Resistance training also increases levels of serotonin – your brain’s own natural anti-depressants. A Harvard study showed that 10 weeks of resistance training reduces clinical depression symptoms more successfully than standard counseling alone. And after three months, 18 of the 20 participants felt significantly better and no longer met the criteria for depression.

    4) Anti-Aging Effects

    Resistance training has been shown to help keep you looking and feeling younger – longer!  As we age, muscle mass naturally decreases if you’re not working out to preserve it – which can cause skin to sag in not-so-pretty ways.

    With resistance training, you can counteract age-related muscle-tone loss while maintaining a more youthful physique. This is a result of resistance trainings ability to increase your levels of, HGH (Human Growth Hormone). Endocrinologists have recognized HGH as your body’s own fountain of youth! 

     HGH is produced in the pituitary gland and plays a vital role in bone and muscle development – particularly in women. HGH levels start to decline in your 30’s which can lead to premature aging and atrophy of muscle tissue. According to the American Physiological Society, women who undertake a long-term resistance training program produce more biologically active HGH.  

    5) Improves Your Sleep

    A Johns Hopkins research study proved that regular resistance training can help alleviate insomnia and increase your sleep quality too. Participants who exercised 3x per week for 12 weeks found they no longer had trouble falling sleep, they slept longer, more deeply, and awakened less often. 

    A Boston University School of Medicine study showed that just 20 to 30 minutes of daily exercise can help improve the quality of your sleep. I’ve seen many of my clients improve their sleep quality as a result of our regular workouts. And with the amount of exercise I get with my daily clients, I can attest that I have no troubles falling asleep at night…😉 

     

    A woman sitting up in bed stretching overhead and smiling and looking refreshed after a good night's sleep. Make sleep a priority, quote.

    6) Reduces Your Risk Of Heart Disease & Diabetes

     Resistance training alone has been found to lower your risk of heart disease, diabetes and cancer – whether or not you do cardio. A study published in the March issue of Medicine & Science in Sports & Exercise found that individuals who did any amount of resistance training on a weekly basis had a 40 to 70 percent reduced risk of developing a heart attack, stroke, or death related to heart disease compared with individuals who did not.

     Adult-onset (Type 2) diabetes is a growing problem, with over 14 million Americans suffering from the condition. Research shows that resistance training can increase glucose utilization in the body by 23 percent in just four months. As muscles contract and relax during exercise, they use sugar for energy. To meet this energy need, your body uses sugar supplies in your blood, reducing your blood sugar levels.

    7) Boosts Your Energy Level

     Feeling winded by everyday activities? Building lean muscle enables you to have more energy for your everyday life. Carrying groceries and lifting kids becomes a lot easier.

    Endorphins get released when we are doing something that requires high energy —  it is what makes us move. Since exercise increases your endorphin release, this contributes to the feeling of euphoria commonly known as “runner’s high.” Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your lung and heart health improve, you feel more energy and vitality!

    A group of women working out with free-weights in an exercise class.

  • Body, Mind

    Summer of Self-Care | 50 Ways To Self-Indulge

    A woman sitting on the beach at the water's edge with both arms reaching up to the sky and facing a beautiful sunset. A self-care quote reads, 'Fall in Love With Taking Care Of Yourself. Mind. Body. Spirit.
    A woman sitting on the beach at the water's edge with both arms reaching up to the sky and facing a beautiful sunset. A self-care quote reads, 'Fall in Love With Taking Care Of Yourself. Mind. Body. Spirit.

    Self-Care Essentials

     Self-care simply means doing the things that help you live well – both physically and mentally. It’s about prioritizing sleep, exercise, nutrition, and anything else that benefits your overall well-being. It’s about listening to your body and giving it what it needs to feel its best.

    And it’s not about feeling guilty or selfish for taking the personal time to recharge. Remember, you can’t pour from an empty cup so taking care of yourself first is essential. 

     Having daily self-care rituals has been shown to reduce stress and anxiety, boost your self-esteem, and increase your energy. Self-care also helps you maintain healthy relationships by supplying the energy needed to be engaged and present with the people in your life.

    Benefits Of Daily Self-Care

    ✔︎ More productivity
    ✔︎ More happiness
    ✔︎ More energy & vitality
    ✔︎ More respect from others
    ✔︎ Healthier relationships
    ✔︎ More self-love
    ✔︎ Less stress, anxiety & depression
    ✔︎ Less resentment
    ✔︎ Greater goal achievement

    Self-Care Is The Secret To Your Goal Success!

    One of the most overlooked aspects of goal success is your need for self-care. Setting and achieving goals requires consistent energy and effort. By taking care of yourself, you refill your well with extra energy, enthusiasm, and motivation to keep moving forward. Practicing self-care ensures you’re physically and mentally well-equipped to stay on track. It helps you sustain the momentum needed to perform optimally in all areas of your life.

     Exercise is a vital form of self-care and creating the body you desire is a personal journey. You have to take responsibility for the steps needed to get from where you are to where you want to be. No one else can do this for you. You are the creator and caretaker of your body. This is why you shouldn’t feel any shame in putting a high priority on taking the time to exercise. 

    Empower yourself with simple daily rituals and customize a self-care action plan that can be coordinated into your busy lifestyle. This means scheduling ‘me time’ to do the things that energize your body and mind. Think of at least 3 self-care activities that make you happy and start adding them into your weekly routine.

    You have to love yourself first if you want to live a truly fulfilling life. The most important project you will ever work on is YOU! So let’s make it the summer of self-care and find the time to recharge and treat yourself daily with any of the following 50 self-care/self-love activities.💖

    50 Favorite Self-Care Self-Indulgences

    1) Read a book or listen to an audiobook

    2) Take a 10-minute work break to go outside for fresh air & Vitamin D  

    3) Meditation and/or Visualization

    4) Take a relaxing salt bath or hot shower

    5) Journal

    6) Do a home workout or Yoga video

    7) Go to the gym or your favorite exercise or Yoga class

    8) Go get a massage

    9) Give yourself, or go get a pedicure 

    10) Give yourself, or go get a facial

    11) Practice a daily skincare ritual

    12) Go for a walk or hike in nature

    13) Turn your phone on silent for a little while

    14) Have a Spa night at home and pamper yourself 

    15) Light candles & play spa music (Dean Evenson is my fav) 

    16) Centering, deep breathing like Wim Hoff breathwork

    17) Trade a foot rub or shoulder massage with your partner or kiddo

    18) Make a gratitude list

    19) Do light, relaxing stretching

    20) Eat your favorite comfort food slowly and enjoy every bite

    21) Curl up with a blanket and watch your favorite show or movie

    22) Buy yourself flowers or a new plant

    23) Watch something inspirational or educational on YouTube

    24) Do a closet purge and donate what you no longer love, or doesn’t fit

    25) Cook dinner while listening to your favorite music

    26) Snuggle and spend quality time with your pet(s)

    27) Savor a cup of coffee or tea in silence

    28) Eat healthy whole foods

    29) Do something creative you love to do

    30) Make yourself a healthy smoothie or green juice

    31) Try cooking a delicious new recipe

    32) Read a magazine

    33) Repeat mantras or affirmations

    34) Splurge on a skincare product

    35) Organize and declutter a space in your home

    36) Write a goals list

    37) Create a vision board or something artistic

    38) Listen to a motivational podcast

    39) Sweat it out in a sauna or steam room

    40) Go for a swim 

    41) Find a local class or online course for something you’ve been wanting to try (cooking, art, meditation, Scuba, etc.)

    42) Go to bed 30 minutes earlier

    43) Stay IN on a Friday or Saturday night for self-love

    44) Make a playlist of favorite songs that motivate and uplift you

    45) Make a Pinterest board of something you love

    46) Watch standup comedy or a funny movie

    47) Dance to your favorite music

    48) Watch the sunset or sunrise

    49) Take a nap

    50) Innercises: Mental exercises to strengthen your mind for enhanced inspiration towards accomplishing your goals. To learn more about the power of the mind-body connection, check out my other post to help you reach your fitness goals faster!

    "Darling, don't forget to fall in love with yourself first." Carrie Bradshaw quote.

  • Body, Mind

    Top 10 Ways To Strengthen Your Growth Mindset For Optimized Fitness Results

    Wonder woman standing proud next to quote, "Wonder woman is not a fictional character, wonder woman is a mindset."
    Wonder woman standing proud next to quote, "Wonder woman is not a fictional character, wonder woman is a mindset."

    Your Mindset Is Your Key To Success

    You watch the videos, read the articles, listen to the podcasts, buy the exercise clothes, and set the fitness goals. But try as you might, something keeps sabotaging your best intentions to exercise regularly. You convince yourself that you just don’t have the time because of a list of legitimate obligations and responsibilities. Or you berate yourself, “Why bother? I’ve tried to get fit before but it never works or lasts.”

     But what if your problem isn’t actually time management, your disdain for sweating, or a lack of willpower?

    What if the root of these obstacles is really being caused by your mindset?

    What Is A Mindset?

     Your mindset is a result of your patterns of thought, your opinions, beliefs, attitude, and mood. It affects the way we think about everything in life and there are two main types of mindsets…

    ▪︎Fixed Mindset: The personal belief that you’re born with a certain level of ability (or body type) and it cannot be changed. (i.e., Shying away from challenges because of fear of failure and/or self-sabotaging your own efforts.)

    ▪︎Growth Mindset: The personal belief that you’re in control of your own abilities (and body) and can learn to improve them through personal development and growth. (i.e. Finding challenges exciting and engaging because you know you’ll gain value from the experience.)

    Without a growth mindset we don’t exert the required effort, so we remain perpetually stuck. But with a growth mindset, you can break through the rut and achieve your fitness goals, be more productive at work, as well as helping to develop and strengthen your relationships too.

    Being fit goes beyond the physical.
    You must train your mind to believe that your body can become whatever you want it to be. Yes, putting forth the effort, consistency and commitment are all necessary. But they’re not as effective without maintaining the belief in yourself that you’re capable of anything you put your beautiful mind to!

    The brain with positive affirmation words written throughout

    Strengthen Your Mindset With Neuroplasticity

    The good news is you can change your mindset! And neuroplasticity is the game changer that makes it all possible. Like any worthwhile change, shifting your perspective on exercise takes focus and commitment.
    Changing your mindset (and your body) is about consistency plus simplicity and it’s backed by science.

    Neuroscience shows that our brains continue to develop and change throughout our entire lives. Neuroplasticity is what enables our brains to form new neural pathways that are created from the thoughts you’re thinking and the things you’re doing. So whether it’s positive or negative they become hard-wired into our brains as preconditioned habits of thought and/or beliefs. And fortunately, you can change them!

    The first step is to realize that developing a growth mindset is one of the most important things you can do to help you achieve success in all areas of your life. And changing your perspective from a fixed mindset to a growth mindset can be easier than you think. By taking small steps in the right direction, anyone can build and strengthen a growth mindset.
    Here’s how…

    Top-10-ways-to-strengthen-mindset

    1. Acknowledge & Appreciate Your Strengths & Your Weaknesses

    Our differences are the spices that make us all uniquely beautiful! Everyone has imperfections and weirdness and your self-imposed, so-called, “weaknesses” are usually your greatest teachers. They highlight where growth is needed and where you have potential to evolve. Embrace them, for they are the path to self-improvement and a healthier, stronger, and more empowered you. So, celebrate them both, for they are the yin and yang of your unlimited potential. 

    2. Overcome Your Fears & Face Your Challenges Bravely.

     If you find yourself feeling afraid or nervous in the face of a challenge, stop and shift your perception of the fearful feeling to excitement and enthusiasm. Each opportunity invites you into a new experience or adventure. And as with adventures, fear is an understandable feeling, but you press forward anyway because it’s new and exciting!

     Fear and anxiety are a big part of a fixed mindset. It’s the fear of feeling embarrassed or feeling like a failure is what keeps us perpetually stuck. If you can address the fears inside yourself, you’ll learn how to cope, process, and change them. If you take this same attitude with starting your fitness journey, or a new exercise routine, you’ll discover abilities you didn’t even know you possessed.

    3. Fix Negative Self-Talk.

    Censor yourself. Pay more attention to the words you speak and the thoughts you think and listen for the ‘fixed mindset voice’. When you hear that critical voice in your head, you’re disrespecting yourself and lowering your standards so the outcome of your decisions and their consequences will reflect that. Replace judgment with acceptance and compassion and you’ll strengthen your growth mindset.

    4. Stop Seeking Approval From Others.

    Needing approval from others often prevents a growth mindset. Practice self-acceptance and self-love with daily self-care activities. Learn to trust yourself because YOU are the only one in your life who will always be there for you. Try not to take yourself so seriously and don’t be afraid to make mistakes or look silly in front of others. It happens to absolutely everyone and besides, what other people are thinking is none of your business anyway! 😘

    5. Be Authentically You.

    Amidst the ever-changing trends in life, your authentic self will always be timeless. So remember to take the time to nurture, embrace and reconnect with the truest version of you. Because if you’re pretending to be someone else, it disrespects who you really are. It makes you seem fake and diminishes your integrity. Becoming genuinely authentic is a process that takes time and inner work. But once you do, you’ll be more driven to pursue your goals which will help strengthen your growth mindset. 

    6. Live With Purpose.

    A purpose-driven life has more meaning and intentionality and is a cornerstone for developing a growth mindset. Define what your passion and your purpose entails. Having a plan and a clear sense of purpose provides a deep sense of fulfillment and satisfaction. It gives more significance to your daily actions and choices. Incorporating purpose into your life can start with small, intentional steps that align with your values and passions. Living with purpose leads to a more meaningful and rewarding life with greater resilience and enhanced motivation to succeed.

    7. Learn From the Mistakes of Others.

    By learning from the mistakes of others, it enables you to make fewer mistakes of your own. Remember that success leaves clues so it’s important to learn from someone else who successfully achieved what you desire. This helps calm the fear of trying new things which is a key aspect of building a growth mindset.

    8. Shift Your Perspective of Criticism To Constructive Feedback

    At times, there can be some form of value found in critical feedback. So if you can shift your perception of criticism to constructive feedback, you’ll learn to appreciate other people’s opinions because of what you can potentially learn from them. People often see things from different perspectives so it could potentially be a valuable suggestion. If you’re open to hearing these suggestions as constructive vs destructive, you’ll strengthen your growth mindset. 

    9. Value the Process And Not Just the End Result.

    When you have a growth mindset, the end result is less of a focus. Remind yourself that it’s the journey along the way, not just the destination. So be mindful, stay present, and appreciate every step/rep of the way! Even if it’s a little bit every day – no matter how long it takes. When struggling with a something, remind yourself that it’s OK if you haven’t mastered it yet. Stick with it and over time, practice and experience will ultimately lead to improvement.

    10. Have Faith in Yourself.

    Faith is a state of mind which must be cultivated and practiced in order to maintain. It’s your awareness and belief in yourself that’s the real key to achieving lasting success. Therefore, Faith needs to be active and not passive. It’s your unwavering, applied faith that strengthens your personal belief system as well as your growth mindset

    It’s Time To Grow Above & Beyond Your Self-Imposed Limitations

    Having a growth mindset will help you gain momentum and resiliency along your fitness journey so you’re no longer allowing self-imposed limitations to block your success. You’re strengthening and remolding your mind which is incredibly empowering!

    Research proves that people with a growth mindset are more likely to achieve their fitness goals successfully. Understanding this powerful mind-body connection is like unlocking an incredible secret to enhancing your desired results! 

    So value strengthening your growth mindset and take the time to develop it. It’s one of the most valuable things you can do for yourself!