How to Manage Stress Pt. 4
October 30, 2021
Written By: Coach Kelly Make sure to check our our last blog post by clicking here!
Get moving. We mean it - get moving!
Walking, hiking, dancing, gardening, playing, working out, ,Yoga - just get moving!
I like to use the car analogy, If you park a car for years and never maintain it, what happens? It rusts, seizes up. We're really not that different.
Movement is an outlet for stress. The problem arises where mainstream fitness tells us that your movement has to be crazy, high intensity all the time to get results.
Well, what if I'm already stress to the max? My body and mind won't be able to handle that kind of training for the long run.
You'll burn out, quit, move onto the next thing, and cycle through that.
Rather, find something that honors the idea of challenge, working hard, but also takes into account that not everyday needs to be a marathon.
Having a balance of lower intensity work and higher intensity work is important.
Our Group Training programs take this into account. One day will be a tougher workout, then, we'll balance that with lower intensity, and vise versa over time. This ensure that our members don't burn out, keep seeing results and keep taking care of themselves.
Our Personal Trainers do the same for their 1-1 clients. A balance of cardio, strength, higher intensity and lower intensity.
Chronic stress can make us not want to move, though. Why would we want to workout if we're exhausted? Why would I want to get up to go to the gym if I haven't slept right?
We get it. We understand (because we've been there, too!)
Get to class anyways, get to your 1-1 appointment anyways. Doing something is always better than doing nothing.
If we don't' give ourselves a chance to move, everything slows down on a mental and physical level, and we never give ourselves a break from the stressors.
This will lead to burn out, sickness, illness, injury and so many other nasty things.
Just. Keep Moving.
Try this:
Click this link
to book a FREE No Sweat Intro with one of our Coaches. They'll sit down with you, get to know you, and help you find the best program for you to hit your goals, or, manage your stress.
Or, save your spot at one of our upcoming Yoga classes this fall. Click here
to find more information, or, email your Teacher at kellymiller@degreefitnessseaforth.com
for all the information you need!
Written By: Coach Sienna The media portrays fitness as looking a certain way and creating this picture of a “perfect person” who eats clean and works out everyday and does everything right and never messes up. When you're always being shown this version of fitness it’s easy to start to think, is this what being fit is? ..... And suddenly you find yourself comparing yourself to unrealistic standards. Fitness is much more than the shape of our body! It's about what your body can do for you and how it can support your daily life and how movement makes you feel strong, accomplished, proud, empowered! Here is how we can overcome the negative impact that some Media has on us, and fitness in general: Redefine Fitness Fitness is more than your body, it's strength, endurance, mobility, energy and how you feel. It's not supposed to be perfect or linear, your body will change and life will happen. What matters most is showing up for yourself and moving your body. Even a little bit can go a long way! Positive Self Talk You don't have to be perfect to love yourself. Be kind to your mind and speak to yourself with kindness. Remind yourself of what your body can do for you, remember you are WORTHY! :) Focusing On The Little Wins We often have such a heavy focus on how we look but what if it was never about how we looked but more about how we felt. Do you notice after you get in a workout or a session you always tend to have a lift in your mood and a shift in perspective. Movement has the power to make us feel strong and happy and more like ourselves! Do Movements You Enjoy Fitness should be fun and functional. You are more likely to stick to it if you enjoy it! Find movements that excite you. Like lifting, walking, running, dancing, gymnastics etc. When you focus on what your body can do and not what it looks like, you can start to see how strong and capable you really are! Set Goals Related To Movement-Mood-Function Movement - touching your toes or doing your first push-up Mood - Having more energy during the day and feeling less anxious Function - Carrying groceries, running around with your kids, etc. Remember - you are already enough! You don't need to look a certain way to be fit. You just need to move your body in a way you enjoy, take care of yourself and celebrate what your body does for you everyday! If you've been feeling stuck, or wanting to start working out with a Coach, or in an environment that is inclusive, inviting, safe, honours all body shapes and sizes, we can help! CLICK HERE to book a free meeting with one of our Coaches to learn how you can get started at Degree or, email info@degreefitnessseaforth.com .
Written By: Coach Sienna We know Cardio is good for your heart health but it is also good for our respiratory systems which help bring oxygen to fuel our muscles to do what they gotta do! By doing cardio we strengthen all of these components which help us live a happier healthy lifestyle! Your body is built to move and releases happy chemicals called endorphins from having an increased heart rate which can improve your mood. This can happen in just 10 minutes! We all know Cardio is an important part of our health but most of us just don’t have a lot of time due to kids, work, life etc. Just remember any movement is a good movement! No matter how long or short it may be. The little things add up (: Use this 10 minute at home cardio workout (no equipment needed!) to get your heart rate up and feeling your best even on the busiest days. 2 Rounds of 1 minute of Jumping Jacks 1 minute of High Knees 1 minute Air Squats or Jump Squat 1 minute of Burpees 1 minute of Mountain Climbers *Rest as needed but try to keep it 30s or less between movements! We understand life gets in the way and schedules can be tough - we are here to help! Let us know how it went! Email info@degreefitnessseaforth.com , or, visit www.degreefitnessseaforth.com/get-started to book your FREE No Sweat Intro to learn more!
Written By: Mairead, Registered Dietitian You've probably heard of iron and know it's important. Maybe you've even had your levels checked through bloodwork! Iron is an important mineral in our diet. It is part of the blood cells that carry oxygen around our body, and plays roles in growth and the production of some hormones. The amount of iron you need varies. Men need less, while women need more due to blood loss during menstruation. This puts women at higher risk for low iron. The symptoms of low iron include feeling sluggish and fatigued, pale skin, and even hair loss! Women under 50 years old need 18mg of iron a day, while women over 50 and all men only need 8mg of iron daily. Many people can get enough iron through a varied and balanced diet. Iron is found in meat, poultry, fish, legumes, eggs, soy, and many grains and vegetables. Our bodies are better able to absorb iron from animal sources - this type of iron is referred to as "heme iron". Non-heme iron is found in plant sources and is harder for your body to absorb. If you rely on plant-based sources of iron, you may need to eat a lot more of it. Pairing iron sources with sources of vitamin C can also help increase absorption. If you suspect your iron levels are low, ask your doctor to check your levels through a blood test. If your iron level is low and you're already consuming enough through diet, you may need a supplement to increase your levels. Always check if you actually need an iron supplement before starting one! Iron plays some key roles in our bodies, and is important for overall health! Make sure you include a variety of sources daily to meet your body's needs! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!