Exercise

5 tips blog

5 Tips to Stay Safe Exercising During the Holidays

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I know what you’re thinking – “Exercising can be dangerous?” It seems so silly when you’ve got a routine going. It starts to feel like second nature after a while. However, even the smartest, most experienced fitness expert is susceptible to danger when exercising. That’s why it’s so important to take preventative care while you’re working out so you don’t have to worry about taking care of an injury after the fact. Here are 5 tips to stay safe when exercising:

1. Start Off Slow. This safety tip benefits everyone, however it is particularly important for newbies! Throwing your body into a workout can cause damage to your joints and muscles because they’re not used to the intensity. Be sure to give yourself enough time to properly warm up and cool down before and after every session so that your body is eased in and out of the workout. This leads us to exercise safety tip number two:

2. Pace Yourself. Take extra care to listen to your body and be mindful of your intensity levels. If you feel as if the workout is too much, let up a bit or stop altogether. And don’t be afraid to take a moment to hydrate! Results take time to achieve, and it’s better to take the time to safely achieve them.

3. Know What You’re Doing and Stay Focused. This might seem simple, but let’s break this down a bit.
a. Know What You’re Doing. What I mean by this is to be knowledgeable about your workout and the movements involved in them! Be mindful of the tiny details, like your posture and breathing. Use the appropriate exercise gear for your session – understand how and why that gear is beneficial to you. If you’re using exercise machines, carefully read the directions so that you use the equipment properly. If you need help ask a professional personal trainer to guide you to get you started.
b. Stay Focused. Staying focused when exercising is essential! Whether you’re at the gym, at home, or outside, staying focused on what you’re doing in the moment is everything. If your focus is on something else, you may make one wrong move that could lead to a serious injury. It’s better to keep focused on what you’re doing not only to prevent injuries but also get the most out of your session.

4. Dress Appropriately. Think about where you’re exercising. Are you going to a gym? Are you going on a run through your neighborhood? Are you exercising at home? Make sure you feel comfortable in what you’re wearing, but also make sure its functional and optimal for your workout. If exercising outside, be mindful of the weather and use that as a gauge for what you should wear. If working out at a gym, be aware of their dress code and follow it accordingly. Bonus tip: make sure you’re wearing the correct shoes for your workout!

5. And Finally, If You Feel Tired or Sick Let Your Body Rest! If you feel tired or are sick, that is your body’s way of telling you that you need to rest. It’s okay to take a break when your body needs it. Pushing your body to the extreme when it’s already broken down will only make you feel worse. Take the time to rest as soon as you feel that you need so you don’t have to take extra time out in the long run.

Contact us if you want to learn more about staying safe while exercising or need help.
(862) 251-8989
lmm@fitnesscoachingllc.com

Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
warmup

Dynamic Warmup

What is a Dynamic Warmup and Why is it Important?

Do you warm up before each workout session? If you don’t, you definitely need to start!
Warming up before you exercise is essential in easing your muscles into vigorous exercise. This
helps prevent any injuries during your session. If you think doing a few stretches before you
work out will suffice, you should consider trying a dynamic warm-up instead.
What is a dynamic warmup?

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
women workplace

Women’s Health and Workplace Wellness Programs

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The “always-on work culture” of the 21st century workplace coupled with the added stress of looking after household duties like cooking, cleaning and taking care of the children are adversely affecting mental and physical well-being of today’s women. Women workers around the world report feeling overwhelmed because of heavy workloads. It is for this reason that women-centric workplace wellness programs are the need of the day.
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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
Fitness

10 Healthy Tips for Fitness Success

Getting fit is on the minds of most people. However, many people are not consistent and fail in the first three months of an exercise program. But if it becomes a habit and they stick to it, something magical happens after four months. You are finally getting the results you expect and chances are you will continue with the exercise program.

Here 10 simple tips to help you with your fitness success.
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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
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Pregnancy Workouts: 6 Reasons to Exercise While Pregnant

Are you worried about what all this eating for two is doing to your body? Have you ditched your old exercise routine because you’re worried it’s too aggressive for you now that you’re pregnant? As you see the numbers on the scale creep up every week and your energy levels start to lower, the last thing you may feel like doing when you’re pregnant is exercising. But it’s exactly what you should be doing. When done correctly, getting exercise while you’re pregnant is good for both you and your baby.

As an additional benefit, a healthy pregnant mom is more likely to have an easier time fitting in her jeans post baby!

6 Benefits of Performing Pregnancy Exercises
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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
fountain of youth

7 Ways to Feel Younger and Have More Energy

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As people age, they tend to feel the strain of getting older in various places in their body. The cause of this could be anything from having less energy to decreased muscle mass and less mobility. Luckily, there are a lot of things you can do to slow the aging process and feel younger.

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
women in fitness group

The Importance of Accountability in Reaching Fitness Goals

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Knowing the importance of accountability is half the battle. Once you know why accountability is important, it takes a bit more effort to reach your goals.

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
daily routine

Daily Routine: Expectations vs Reality

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Have you ever tried to establish a daily routine just to have your results fall flat? Achieving goals through good daily routines are the result of a carefully planned and practiced set of habits.

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
stack of papers on desk

How to make time for yourself and get a more balanced and happier life

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Making time for yourself can help make self care a normal part of daily life. However, people often feel like they don’t have enough time to take care of themselves! The key is to think and plan ahead, and listen to what others do, and become accountable in making time for yourself.

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
estee-janssens-396884-unsplash

Some Days

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Written by Jason Marchitto, LPC, SAC, LCADC

Some days I hate me. As I prepare to brush my teeth, I look in the mirror and some of the most vile incantations about myself are reflected back to me in the mirror. There are some days that start like this and its as if a record track of statements related to fear and self doubt are being looped on repeat in my mind. Some days as I pull into work after an hour or more of this in my car, I am already exhausted and its barely 8 am. Some days the thoughts bring on a feeling of hopelessness. However most other days though it’s the anxiety that has its way with me.

See, I carry a pair of words with me that seem to be the two most powerful words in the human vocabulary. These words are disguised to look meek and harmless when in reality they are the true wolf frolicking as a sheep. The words I am referring to are What and If. When combined, what if open up a world of possibility. However, for someone like me, who deals with subclinical depression associated with OCD and a basket of other anxiety disorders, what if is the doorway to a universe filled with fear and intrusive thoughts. What if I lose my job today, what if that pain is a tumor, what if something happens to my kids at school, what if my spouse leaves me, what if I have heart attack…and sometimes the what if’s can propel me to a much darker and anxiety filled place.

However, you don’t need to have a clinical mental health issue having its way with you to be a victim of the mind and its incantations, creations and cascade of negative thoughts. Some days, it is not about being drained by your own emotional vampire then, some days we have to turn around and resist, confront and challenge ourselves to be better than we were yesterday. When sadness is repressed it comes out as anger,  repressed it comes out as avoidance and when emotions are ignored it comes out as any number of real life consequences.

So what is one to do when the amygdala (emotional brain) is driving the car and our prefrontal cortex (executive function) is left wondering “What the hell is going on?” It is here that I offer you a ladder out of the primitive brain stem region and the ways back to higher order thinking.

Higher order thinking

1. Forget about being perfect at your job.

Forget about being perfect as a spouse or mother or father or employee or boss or whatever hat your wearing at any given time. You are not perfect. Cannot strive for perfection. You can however try to be a better version of yourself than you were yesterday.

2. Start your day with intention.

The SNOOZE button is a device straight from the bowels of hell. When you make a commitment to yourself to get up early, exercise, make time for yourself and you hit the snooze button, you have already told yourself that you are not in control of your day. How can you start the day off right when you’ve violated a commitment to yourself before even getting out of bed?

3. Confront your fearful thoughts & allow them to sit with you.

This one is difficult when dealing with a clinical issue like anxiety or OCD. In a short, stop trying to get certainty about your life. We take risks daily. The ultimate risk we take can result in death to ourselves or loved one. Yet we go and take risks, we take the risk of a car accident when going to the movies, the risk of a restaurant worker spitting in our food when dining out, the risk of losing loved ones when we leave them, the risk of being laughed at when we speak or when we take our clothes off at a beach. Where would you be if you never took the risks you did in your life? Imagine where you could be if you gave up your quest for certainty and embraced the unknown?

4. We all have heard exercise is natures anti depressant and anti anxiety medication.

Some studies show that for some people dealing with an episode of clinical depression, it works better than anti depressants and a placebo. This is true. It also goes back to intention. When you move your body when you are stuck you change the algorithm. Do it enough times consistently and the body and brain start becoming friends again. Then when the results become apparent its feeling is its own reward and a positive cycle of reinforcement begins. When the brain and the heart are not on the same page, your liver suffers.

5. That brings us to drugs and alcohol.

And I pizza in the drugs column. I love pizza. I love scotch. I love pizza and scotch. Do it once a week and you are living life. If you do it every day or to deal with your emotions and you are setting the stage for a very difficult battle. The older you get the less you liver is able to process alcohol. That’s why less gets you more intoxicated now compared to your college days. Ever wake up in the middle of the night after an episode of binge drinking and feel your heart racing for no reason? That’s not your heart applauding you. It can be arrhythmia, anxiety or atrial fibrillation brought on by the alcohol. Hangovers are not just for headaches anymore.

6. Are you married? Do you have children?

If so, then remember you are not just mommy and daddy anymore. You are still husband and wife. Date night is not just for dating.

7. Mediation.

I never meditated. Can’t help you there. I hear it works wonders though. Especially mindful mediation. Look it up yourself.

8. Bring new things into your life.

Stop playing the same tape over and over. If you change the scenery the loop tape of the mind can change as well. Get in involved in new activities or hobbies that involve interaction with other people. Add new stuff in. At the risk of being a hypocrite now I have to start meditating.

9. If you want to lose weight its not just about exercise.

You can work out all you want and you will build muscle but the biggest difference happens in the kitchen. Add new healthy meals in slowly. All or nothing thinking is the pathway to nowhere. You can have pizza for dinner and a salad for lunch.

10. Don’t listen to me.

As I stated earlier, I have my own issues I contend with. Daily. Yet despite these issues I have found success in work, in marriage and family. I am a practicing mental health specialist licensed and all. Therefore, I know a bit about this stuff on a lot of levels. However, you don’t have to listen. I am just impressed you read this far and if you did, that means something.

Seek out

Apply these things some days, and you might find yourself feeling better and achieving more most days. Make different choices. All in all you have inside you what you need to be successful, create a vision and take steps to make it real.

 

Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.

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