It’s kind of ironic that two very common problems in our society today are stress and obesity, and that you can find relief for both of these problems with one simple act: exercise. Yes, it’s true, you can exercise to relieve stress.
Your body produces endorphins when you exercise, endorphins can help you feel relaxed and at ease and produce an overall feeling of well being, even euphoria. This is what is referred to as the ‘runners high’. This chemical is actually similar in structure to morphine.
By exercising regularly you are releasing these endorphins into your system which will help you feel less out of control and stressed. This feeling of well being will follow you throughout the day, long after you’ve left the gym.
Another stress busting factor in exercise is the ability to get out all, or at least some, of your pent up frustrations. Daily frustrations are cumulative and over time they can add up to one very big ball of stress.
We all know that if we allow stress to build up for too long we eventually explode. Regular exercise will help you get it out of your system. If we control those explosions by focusing that energy into something constructive, such as a boxing class, or a nice long jog, we can get the stress relief we need without getting ourselves into trouble.
If you’re really angry nothing feels better than to do some very high intensity exercise. Do you still feel angry and upset after you’ve spent an hour at the gym, or running, swimming, biking, or even just taking a nice long walk? Most people will feel a pleasant calmness after an invigorating workout.
You can really melt away alot of stress and anger by converting that angry energy into a physical workout.
Another reason exercise is a good stress reliever is because when you work out you tend to have a much higher self esteem. When we feel insecure about ourselves we tend to be on high alert and in a low simmer all the time.
Much of the stress we face is self induced. It’s sometimes our own doubts and insecurities that create stress for us. Instead of letting our doubts and insecurities be another stressor we can use exercise as a way to improve our physical and mental health.
If we are feeling good about ourselves, if we feel strong, in control and confidant, then we simply aren’t as prone to making a mountain out of a molehill and getting all stressed out over the little ups and downs of daily life.
So exercising is a win/win. We can lose weight, get our bodies more healthy, and relieve stress all at the same time.
Using exercise to relieve stress will not only help you lower your blood pressure and be happier, it can also help you lose any extra weight you have. Losing excess weight will help lower your blood pressure and be happier. Neat, huh?
OneBody Wellness and Transformation is for busy women and men over 40 looking to regain youth, health and fitness, Who want to feel fit, young, stronger and sexy.
We specialise in long lasting sustainable body transformations while eating the foods you love.
We provide custom/individualised strategies and tactics to accelerate results, unlike other coaches, gyms and apps that provide at best, pieces to puzzle.
We have a scientifically proven blueprint for success used to transform bodies for the last 23 years.
Walking may be simple, but is it really effective?
They say that exercise is one of the best activities for stress relief that you can do. And of all the exercises you can do, walking tops the list.
Taking a nice walk after dinner with your spouse, or a friend, or even your kids, is a great way to relax and have some fun, too.
Make sure you have some good walking shoes with good support and wear some non-restricting clothing like sweat pants and a t-shirt. Throw a light jacket over everything if the weather is a little cool. You can always take it off if you get too warm.
Start slowly, if you are not accustomed to walking or exercising, just make the first walk around the block in your neighborhood. Do this for a week or two until your body gets used to it then branch out and go two or three blocks.
Keep doing this every day or mix things up a bit and go to a local park or forest preserve and walk the trails.
Maybe you live in an area that has a bike path or walking trail that the city or county keeps up for those who want to use it. Sometimes they can go for miles and let you see some of the area where you live.
Just being out in nature has a calming effect on the body so walking through a nature preserve is one of the best activities for stress relief you can do for yourself.
Relieving the tension in your life is as important as eating and drinking. If you let it all build up it can have some detrimental effects on your body and overall health.
Headaches, heartburn, depression, anger, and increased anxiety are all symptoms of increased tension. If all of these go unchecked for an extended period of time it can lead to more serious things like high blood pressure.
High blood pressure can lead to any number of even more serious conditions like stroke and heart attack. It can have a domino effect where one thing leads to another and another.
Any form of exercise will help reduce the amount of tension you feel especially after the first few times you do it and the soreness or stiffness all goes away. After a work out you will feel energized and able to take on the world again with confidence.
I chose to tell you about walking because research has shown walking to be the best and it is easy to do. All you have to do is get up and start doing it. You do not have to join a gym to do your walking but you can if you want to.
You can basically walk anywhere. If you live in a place that has winter and it is too cold to walk outside for some of the year, a lot of people choose to walk at a local mall when the weather is bad.
Do yourself a favor, take care of yourself, get up and do one of the best activities for stress relief there is, take a walk.
If you would like to learn more about how to minimise stress and get your body looking and feeling great, we have 2 spots open for new clients looking to make some serious changes. email Chad at email@example.com for more info
When it comes to exercising at home, the key to a successful workout is the quality of the exercise equipment you’re using – not the quantity.
At the beginning of a new fitness regime or lifestyle change, it’s very easy to get a bit carried away and fill up the spare room at home with as many pieces of equipment that you can fit in.
However, before you go and purchase a brand-new rowing machine online to go with your new exercise bike, do your research, namely what are you trying to achieve with your fitness.
Your personal and fitness goals will determine which pieces of equipment are the most appropriate and relevant for your workout sessions at home.
However, there are some staple pieces of equipment that will benefit your fitness at home irrespective of what your individual goals are.
1. Adjustable Dumbbells: Dumbbells are perfect for toning and strengthening your chest, shoulders and triceps. Through investing in adjustable pair of dumbbells as opposed to five different sets of varying weights, you can not only save space but you will be able to physically see the progress of your workout as you increase the weights on your dumbbells.
2. Skipping Rope: If burning 10 to 16 calories a minute sounds appealing, then grab yourself a good quality jump rope to add to your fitness equipment. Jumping rope also improves cardiovascular activity and bone density which is even more reason to incorporate this into your home fitness routine. The best thing about a skipping rope, is that it takes up hardly any room!
3. Yoga Mat: Don’t skimp on comfort if you’re working out at home and allow yourself a bit of luxury for any floor work. Ensure your yoga mat is non-slip, even if you intend to do some workouts on carpet or grass outdoors. Purchasing a high quality non-slip yoga mat will be more versatile in use and you find you will use it more if you don’t have the slippage issue to worry about.
4. Resistance Bands: Another fantastic and compact addition to your home workout equipment collection are resistance bands. Resistance bands help to strengthen and build muscles with a huge variety of exercises available that you can find online or discuss with your personal trainer.
5. Fit/Swiss Ball: This is the ‘largest’ piece of equipment that should find it’s way into your home but with so many options available on how you can use your fit ball, it’s versatility in use for exercise will pay off in no time. Establishing a structured mini-work out around your fit ball will improve core strength and stability and is a low impact way to train with focus on one of the most important elements of working out – stretching.
Do you want to learn more about creating an eating plan or an exercise routine that will boost your results? Let’s get started towards your fitness goals. Chad of the OneBody Wellness and Transformation team specialises in female body toning and weight loss success and would be more than happy to talk to you about your personalised home workout plan. Click here to know more.
No matter how determined we are, sometimes we need a little bit of extra help when it comes to our
One of the best motivators for fitness is tracking and seeing actual progress which is where Fitness Apps
come in extremely handy!
We have sourced the top 5 fitness apps which help keep things on track and fun at the same time:
Sworkit: 25 million users can’t be wrong and that’s why Sworkit is on the list as one of the best apps to
help with fitness, no matter what your fitness level or experience. With an extensive library and
collaboration of video workouts that range from 5-15 minutes in length, Sworkit allows users to exercise
when they want and where they want.
Jefit: This is a complete workout training platform where you can create personalized workout routines,
record your training logs and analyze your workout data to help you understand your progress and work
towards improving your overall fitness. These include programs that can be tailored for gym workouts
with programs for fitness machines, weights and cardio workouts.
Pocket Yoga: Fitness doesn’t just have to be kept to running and cardio, yoga is one of the most
effective forms of exercise in regards to stretching, breathing techniques and overall emotional well-
being. You can choose from a range of levels starting from beginner through to advanced and the app
allows you the flexibility in selecting your own style of yoga exercises, all from the convenience of your
Strava: Strava is Swedish for ‘strive’ and is also a great app for those who are a bit more on the
competitive side but also enjoy the challenge and comradery of ‘training’ with others. You can record
your activity and results where it will then appear on your Strava feed and can be seen by others in the
network. It’s a fantastic platform for athletes, professional or amateur, who thrive on training within a
community which can share fitness tips, compare results and offer encouragement.
Runkeeper: Boasting the promise that Runkeeper is a ‘top running app and a community that helps
people get out the door and stick with running’, this fitness app is extremely user friendly with it’s
functions to track your training and generally keeping its users motivated. Not just for runners, this can
be used for walking, hiking – any activity that keeps you moving.
Do you want to learn more about creating an eating plan or an exercise routine that will boost your energy, muscle and tone while losing weight? Let’s get started towards your fitness goals. Chad of the OneBody Wellness and Transformation team specialises in female weight loss success and would be more than happy to talk to you about your personalised wellness and fitness plan. Click here to know more.
Exercise and Mental Health
We’ve all heard the saying ‘A healthy body makes a healthy mind’ well guess what – it’s true. Exercise
has been proven to be as affective as improving our mental health as it is improving our physical health
and there are number of reasons why the two are so closely related and rely so heavily on each other.
Here’s why keeping your body in shape as just as important for keeping your mental health in check:
- Exercising changes the brain – in a good way. Exercising helps with neural growth and reduces
- Exercising releases endorphins which make you feel happy.
- Exercising relieves stress and tension.
- Physical activity boosts the brain’s serotonin, norepinephrine and dopamine levels.
- Exercising improves motivation, memory and concentration.
- Exercising can help fight insomnia
Next time you’re working out you can have the double sense of achievement that you’re working out
your body as well as your mind.
Do you want to learn more about creating an eating plan or an exercise routine that will boost your mood? Let’s get started towards your fitness goals. Chad of the OneBody Wellness and Transformation team specialises in female weight loss success and would be more than happy to talk to you about your personalised wellness and fitness plan. Click here to know more.
Why is core strength important?
When you are about to embark on a fitness regime or just want to have a better understanding on how to improve your training and strength, it’s important to start with the core – literally!
Most exercises, sports and physical activity rely on what is referred to as the core muscles in the body which involves the muscles around our front, back and side in the midsection of our body.
These muscles include:
- Pelvic floor muscles
- Transversus abdominis
- Internal and external obliques
- Rectus abdominis
- Erector spinae (sacrospinalis)
- Longissimus thoracis
The core muscles are the support network for the entire frame and focusing on strengthening these muscles will improve many aspects of your physical strength and overall health.
The benefits of strengthening your core muscles through core exercises:
- Trains the muscles in the lower back, hips, pelvis and abdomen to work together.
- Helps with overall balance and stability.
- Improves posture.
- Protects inner organs and central nervous system.
- Helps to prevent or minimise back pain.
A majority of personal training sessions, irrespective of the gym or personal trainer, will inadvertently include exercises which are working and strengthening the core to ensure your body is receiving the maximum benefit of the training and to also improve your general health and fitness.
Do you want to learn more about creating an eating plan or an exercise routine that will boost your strength? Let’s get started towards your fitness goals. Chad of the OneBody Wellness and Transformation team specialises in female toning and weight loss success and would be more than happy to talk to you about your personalised wellness and fitness plan. Click here to know more.
We all love to hear from clients who are doing well with their training and getting great results. But what happens when that number on the scale just doesn’t move despite all your best efforts?
Craig M from Hollywell has been training consistently and getting fantastic results. He’s losing centimetres, he’s building strength, his clothes fit more comfortably, but he’s not happy with the number he sees on the scales.
Can you relate?
Make sure you watch the video above to find out more about how he shifted things and got a great number change on the scales in only 6 days.
Do you want to learn more about creating an eating plan or an exercise routine that will boost your results? Let’s get started towards your fitness goals. Chad of the OneBody Wellness and Transformation team specialises in toning and weight loss success and would be more than happy to talk to you about your personalised wellness and fitness plan. Click here to know more.
Is there an effective way to lose weight while gaining lean muscle? Reducing fat means consuming fewer calories than you’re burning. Dropping kilos means that you might lose lean muscle together with fatty deposits. You need to be smart in terms of losing weight since you need lean muscle mass to perform physical activities like exercising.
It’s a fact that muscle burns more calories than fat, hence, having less muscle slows your metabolism as well. Once you lose that hard-earned muscle mass along with fat, it will become a bit more difficult to reduce weight the proper way. Don’t worry since there are ways to preserve lean muscle while you reduce weight.
1.) Stimulate Your Muscles Through Working Out
Working out will definitely maintain your muscle mass, but you need to be consistent so your body will continue to build it and make it toned and firmer. So, if you’re on a low-calorie diet but you’re not doing resistance training then you might add more fat than muscle. According to a 2015 Harvard study, lifting weights is a better fat-reducing technique compared to cardio exercises.
Your Muscle-Building Fix: You don’t need to lift weights on a daily basis. Reserve two intense weight-lifting session that will incorporate whole body movements such as squats and deadlifts. Determine how much you can lift so you can gauge the volume of reps per set.
2.) Consume the Right Amount of Calories
Once your body enters a starvation mode, you won’t be able to gain and sustain muscle mass and can add fat in the process. Eating an ample amount of calories will help maintain your metabolic rates. In a nutshell, you need enough energy not to go in starvation mode in order to perform physical activities.
Your Muscle-Building Fix: We recommend that you consume around 500-1,000 calories of protein from your current daily intake. This will help you maximize muscle-building while losing fat. Keep in mind to keep your daily calories intake about half your daily need and half for your exercise activity.
3.) Minimise your Cardio Exercises
Do you think spending an hour on the treadmill or elliptical for an hour will only make you reduce fat? Your hard-earned muscle might be compromised spending too much time on the treadmill. This is what makes weightlifting exercises very effective in building lean muscle mass since cardio doesn’t engage muscle fibers in movements.
Your Muscle-Building Fix: We’re not saying cardio exercises aren’t good, it’s a matter of doing them at a moderate pace. Schedule low-intensity cardio exercises 2-3 days weekly, and then schedule high-intensity cardio intervals to shock your system and protect your muscle as well.
4.) Observe your Post-Workout Action Plan
A post-workout plan is as important as your weight loss action plan. So where do you start? After a grueling yet fulfilling session at the gym, it’s important to refuel with the right food for your muscle fibers to recover. Aside from proper nutrition, you need ample sleep for your body to recover and build muscle overnight. Both aspects are important when it comes to the actual muscle-building process.
Your Muscle-Building Fix: Make sure to consume a high-quality protein meal after your workout. This will enable your body to replenish nutrients and send amino acids to your muscles. Also, keep in mind that you need 7-8 hours of sleep for your muscle to begin repairing itself and even building new ones as well.
One of the principles of weight loss isn’t only about how much you eat but what you eat as well. In a 2015 study, people went on a low-calorie diet for a month and those who consumed more protein decreased their body fat around 27 percent. It’s because the protein found in meats, eggs, and poultry which contain essential amino acids to build and sustain lean muscle mass.
Your Muscle-Building Fix: Consuming 1.6 grams of protein per kilogram of body weight will sustain your lean muscle gains. The idea here is to spread out your protein throughout the day and include in each meal.
Let’s get started towards your weight loss, lean muscle-building and fitness goals. The OneBody Wellness team have more than 40 years experience coaching clients on fitness, health and wellness and would be more than glad to talk to you about your fitness goals. For a chat, Click Here to know more.
Taking advantage of female hormones have shown that it may support your fitness and nutrition goals. You might blame your intense period cravings on your hormones but they’re helping in terms of muscle-building and metabolic processes.
Women have always felt vulnerable to hormonal cravings and sluggish metabolism due to stress and period. It’s a good thing that science is now discovering how female hormones are related to weight loss and increased metabolism.
In this post, we will be sharing tips on how to activate these hormones to support weight-loss and revving up metabolism. Here are 4 ways to turn on your hormones to reduce weight and unwanted fat.
1.) Discover the Staying Power of Protein-Packed Meals
Did you know that you have hormones that slow down the movement of food through your GI tract? This is called cholecystokinin which are released by your intestines whenever you eat. It’s a glucagon-like peptide 1 and peptide YY that helps in gradual digestion of food intake. The big idea here is that slow-moving food makes you fuller after a meal.
Your Hormone-Activating Trick: Integrate protein, healthy fats, and complex carbs for every meal. How do you make your meal feel you fuller? Consume around 20 to 25 grams of protein in each meal. High-protein meals increase these satiating hormones, but make sure to add some fiber from complex carbs and some veggies that contain healthy fats.
2.) Curbing Your Cravings
There’s a hormone that decreases your appetite called leptin. It’s also called the feel-full hormone or satiety which is released from your body’s fat cells once it is activated from your brain’s hypothalamus. High levels of the feel-full hormone can lead to leptin resistance since the more fat you have then the more leptin your body will produce. Most women have low levels of leptin which is making them super hungry.
Your Hormone-Activating Trick: People with sleeping disorders such as sleep apnea and insomnia are struggling with weigh loss. Why? Sleep deprivation directly affects leptin secretion. To optimize your leptin levels, women should get around 7-9 hours of sleep per night. Manage your sleep habits to leverage on your leptin levels.
3.) Engage in Fat-Burning and Muscle-Building Exercise
The more lean muscle that you have then the more calories you burn even if you’re not doing any physical activity. How’s that possible? Your testosterone levels are at work even if you have a little of them. It’s a common notion that men have tons of testosterone but women have their share of it as well. It’s our body’s primary muscle-building hormones and you need to turn it on to lose weight
Your Hormone-Activating Trick: Weightlifting movements is an effective way to promote the release of testosterone. Performing compound movements such as pullups and squats will use more muscle fiber which will trigger the release of fat-burning testosterone.
4.) Support Your Thyroid
Our thyroid gland secretes a variety of thyroid hormones including T3 and T4. These hormones manage how many calories you burn by just being in a stationary position. Autoimmune diseases are the cause of thyroid hormone levels, and even healthy women experience a drop in thyroid hormones which result in reduced metabolic rates.
Your Hormone-Activating Trick: Iodine deficiency is the cause of thyroid malfunction. This means that you need to load up with iodine-rich food such as tune and cod. Seaweed is also a good source of iodine. If you take a close look, these can be included as a source of protein and fiber respectively
Do you want to learn more about creating an eating plan or an exercise routine that will boost your metabolism? Let’s get started towards your fitness goals. Chad of the OneBody Wellness and Transformation team specialises in female weight loss success and would be more than happy to talk to you about your personalised eating plan. Click here to know more.