Exercise and Mental Wellbeing

September 29, 2022

Written By: Coach MJFall is in the air! The days are getting shorter, the weather is unpredictable and you might not be feeling quite yourself lately!

Seasonal Affective Disorder (SAD) is described as a type of depression brought on by the change of seasons, usually in the late fall and winter months; you feel like you have no energy and you can be moodier than usual.

The more common symptoms of SAD can be lacking energy, difficulty concentrating, falling asleep during the day or for longer, feeling down and not wanting to go anywhere. More serious cases can bring on depression, changes in eating habits and most severe would include suicidal thoughts!
 

As the seasons change we need to be more aware of how we are feeling both mentally and physically.


Many people are still finding their way as we reset after the past few years of unknowns and this may have a heightened affect on your emotional well being as we find our way back to a normal routine. When we are able to listen to our bodies we can be more aware of any changes that may be happening.

One way to help yourself fight SAD is maintaining a regular exercise routine. Exercise is proven to increase the feel good hormones and endorphins we need that make us feel better.

Some tips to fight SAD or other mental health issues to add to regular exercise:

  • Eat on a regular schedule and make sure our diet is balanced with the right foods, fruits, vegetables, grains and protein.
  • Make sure we are drinking enough water.  The recommended 8 cups is harder to get in the cooler months, so try tracking how much you are drinking to make sure you are getting it in.
  • Going to bed on time to try and get as much sleep as we can during the night to help us avoid that mid-day nap. If you need a nap, set a timer so we keep it shorter.
  • Try getting out to exercise in the daylight can help as well as getting outside as much as possible. Vitamin D from the sun and the fresh air will do everyone a world of good!

If you are finding it hard to cope and have tried to fight this on your own, please go to your Medical Doctor for help. They have the resources available to help you.

Source:https://www.summitmedicalgroup.com/news/fitness/regular-exercise-protects-against-seasonal-affective-disorder-sad/
 

At Degree we work with our clients to stay accountable and committed to their goals. We offer group workout times for various age groups as well as personal training sessions, all coach led. Working together to build stronger minds and bodies can help us get through the changes the seasons bring.

To find out more that Degree Fitness Seaforth has to offer book your FREE No Sweat Intro with one of our coaches! Find out more about how we can help you improve your physical and mental health this fall by emailing info@degreefitnessseaforth.com or clicking here!

What It Means to Be Fit

June 4, 2025
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 .

10 Minute at Home Cardio Workout

May 25, 2025
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!

What You Need to Know About Iron!

May 22, 2025
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!
More Posts