Check out THIS ARTICLE from the European Heart Journal, the findings of which suggest reduced health risks may be attainable through relatively modest amounts of vigorous physical activity accrued in short bouts across the week.
Vigorous activity for 15–20 min/week were associated with a 16–40% lower mortality and further decreases were observed with up to 50–57 min/week.
As always, I am not a physician and this is not medical advice. You should always consult with your healthcare provider prior to starting or changing an exercise program or physical activity.
This is a great video with tips for cooking oil-free! I love Sophie Uliano & highly recommend checking out her YouTube Channel, website & social media accounts!
This one goes out to all my high-performing friends!
We all know that an exercise routine can improve cardiovascular health, increase bone density, maintain body weight, improve insulin response and improve balance and strength…but, did you know that movement can also lead to improved cognitive functioning? Yep, regular activity can reduce the risk of depression & anxiety, improve sleep and overall quality of life and can impact cognitive performance.
A recent study showed that cortical oxygenation was most improved after moderate exercise while processing speed was lower after high-intensity exercise, possibly due to fatigue. Researchers have also found that single sessions of mind-body therapies such as yoga have led to memory and processing speed improvement.
While I definitely recommend consistently incorporating a variety of movement modalities, there may be some benefit to the timing of type of exercise as it relates to cognitive demand and performance.
So if you have a big negotiation, presentation or meeting, maybe go for a moderate intensity workout beforehand (strength training, perhaps?) and save the HIIT training for another day or after the big *thing*.
WHAT DID YOU SAY YES TO THIS YEAR? BE HONEST WITH YOURSELF – WHAT DID YOU CHOOSE EITHER CONSCIOUSLY OR BY DEFAULT?
Which of these choices served you and which do you need to let go? Decide what you want to actively choose for yourself in 2022.
DON’T PLAY SMALL – ALL YOU’LL DO IS HIT YOUR HEAD ON THE CEILING OVER & OVER
When you’re FULLY PRESENT, operating *IN* your body, *in the zone*; when you’ve completed something that makes you feel proud of yourself, that is when you’re in alignment or flow. When you’ve done something you regret, you can feel both resistance and resentment – that’s the opposite of flow. It’s pretty obvious what’s the most productive and where the growth happens.
THINK ABOUT WHO YOU ARE – WITHOUT LABELS, WITHOUT OTHER PEOPLES’ OPINIONS IN YOUR EAR AND WHO YOU KNOW YOURSELF TO TRULY BE.
Think about what is and isn’t working for you. Tune into the times that you feel your best – and if you’ve gone off that path, just think about what you know you need to do and re-route. Set yourself up for success by taking the small, daily actions you know you need to take to get back on track to reach your goals & live in alignment with your best self. Keep that commitment to yourself.
As you move forward, strive to be in flow in your relationship with yourself: stay in your late & do your thing – without worry or comparison. Connect with the people in your life that are important to you: spend quality time, make eye contact & listen. Ask for help from someone who’s been in shoes similar to yours. And now that you’ve reflected on yourself, help someone out who needs what you have to offer.
We’re entering a busy time of year, plus it’s cold & getting dark earlier – ugh! Here are a few things to remember if you’re going thru a motivation slump when it comes to exercise.
*although it’s fine to take a break if your body needs it – don’t push yourself when you’re extra stressed – focus on walking and meditation, maybe some gentle yoga*
Improved insulin sensitivity
Reduced stress response
Improved brain health
Reduced risk for chronic disease
Enhanced detoxification
Slowed aging process
Improved digestion
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