Do you UNDERSTAND the benefits of REGULAR exercise??

exercise well-being Dec 06, 2018

Exercise is one of the BEST things you can do for you - your body, your health, and your life.

While teaching a gym class on Monday I [Rachelle] heard someone say, “I eat clean so I don’t have to [do cardio].” That comment has been eating at me since. Still cringing. Because...exercise is one of the most important lifestyle choices we can make!

If, perhaps, you have found yourself thinking, “I don’t need to be active”, it is time to revisit the why’s of exercise.

If instead you are like me and periodically find yourself in an exercise slump, use these why’s to rediscover your motivation and find new meaning in movement.

Exercise, a.k.a. "physical activity", strength and aerobic training, movement, etc., 

  • Strengthens the heart. Did you know your heart is a muscle? The most important muscle in your body, in fact! Your heart contracts 100,000 times a day to push roughly 2,000 gallons worth of blood...
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The Why of Cardio Exercise

exercise Jul 17, 2018

To provide some extra motivation and education let's remind ourselves of the benefits of cardio exercise and why we should regularly do it!

Why Cardio: The Benefits of Cardio Exercise 

  • Keeps extra weight off.
  • Increases your stamina. 
  • Strengthens your immune system, helping to keep illnesses such as colds and flus at bay.
  • Reduces risk for many diseases including cancer, heart disease, stroke, obesity, high blood pressure, type 2 diabetes, and osteoporosis (for weight-bearing exercise). Cardio exercise can also help those who have been diagnosed with a chronic condition (e.g. high blood pressure) manage the disease. 
  • Strengthens your heart. The heart is a muscle! In order for your heart to work more efficiently, it needs to be worked. Cardio or aerobic activity can make your heart stronger, thereby helping it pump blood more effectively so it does not have to beat as fast!
  • Improves mood.
  • Protects independence. Cardio activity can help protect cognitive functioning,...
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Exercise as Medicine for Depression

exercise mental health May 30, 2018

Did you know that 1 in 10 US adults struggle with depression? The most common way to treat depression is with antidepressant medication. Although some individuals’ depression must be treated with antidepressant medications, research shows that exercise is also an effective form of treatment.

Neurotrophic Growth Factors

When we exercise, our body releases the feel-good chemicals called endorphins. Endorphins are released during high-intensity exercise and are responsible for the “runner’s high” feeling. However, endorphins are not the main chemical released that helps us fight depression. 

For many of us the greatest benefit for depression in terms of chemical releases from our body comes through low-intensity exercise sustained over time. According to Harvard, “that kind of activity spurs the release of proteins called neurotrophic or growth factors, which cause nerve cells to grow and make new connections. The improvement in brain function makes...

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How to Stay Positive and Motivated Towards Exercise

exercise motivation May 10, 2018

It’s 5:30 AM. The alarm clock goes off and you have a choice: get up and exercise, or hit snooze and go back to sleep.

You may be thinking “I don’t want to get up… I’m so tired today… Exercise sucks...I hate exercising right now.”

Can you relate to this?

Or perhaps you are at the end of a long day at work and you’ve been planning on exercising all day but now you’re so tired you’re second guessing if you really want to.

I’ve been there.

In fact, I was there this morning.

My alarm clock went off at 5:17am and I thought, “Do I really want to exercise today?”

I quickly reminded myself of some of my favorite reasons to exercise and got myself up and going.

When we remind ourselves of our favorite reasons to exercise, we take action over our negative thoughts and replace them with positive ones. We also gain motivation to get up and go!

To help you stay motivated and replace...

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Brushing Your Teeth and Balance Exercises

exercise fitness Mar 08, 2018

Have you ever considered making brushing your teeth more beneficial to your overall health? (You weren’t expecting to read that from us, were you? We’re being serious, read on!)

A few years ago, Clarissa kept fighting shin splints while training for a race. Clarissa finally sought help from a great physical therapist who recommended doing balance exercises while she brushed her teeth. Implementing this really started to help her AND her overall control of her body.

Did you know that balance exercises reduce your risk for ankle sprains, ACL tears, and other injuries? They even help with shin splints. J

 For some simple balance exercises to implement into your daily routine check out the video above where Rachelle teaches you how to begin and progress balance exercises. 


P.S. If you don’t feel like doing balance exercises every time you brush your teeth, remember that doing them for just 10 minutes, 3x a week, for 4 weeks can yield substantial...

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Stretches for Commonly Tight Muscles

exercise fitness Feb 14, 2018

Did you know that flexibility training (aka stretching) has major health benefits? It helps prevent injuries, maintain range of motion throughout the joints, maintain good posture and even decrease sadness! It also helps lower the level of stress hormones in our body.

Sometimes when we think about stretching we revert to the same couple of stretches we already know (anyone else revert to stretching your hamstrings when someone tells you to stretch?).  It is also tempting to only stretch after you have overexerted yourself and are sore. 

However, a lot of everyday aches and pains we experience can be significantly improved with stretching our commonly tight muscles! Think about what you are doing most of the day - do you sit at a desk a lot? Do you look at your phone a lot? Do you get stressed (if you do you probably bring your shoulders up a lot!).

5 commonly tight areas are:

  1. Calfs
  2. Hip flexors
  3. Back
  4. Chest
  5. Neck

It's important to implement a...

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Change the Game -- It Might Surprise You! :)

exercise fitness Feb 01, 2018

I once heard a lecture from a professional sports trainer. He talked about many athletes who would come seeking his help and how most of the time, the athletes already knew what they weren't doing that was limiting their progress and ability to perform!

How often is this the case for us?! We may be in a specific workout routine or even watching what we eat, but we know we're not quite doing something all the way we could be doing better. Perhaps we're not quite working out for the total amount of recommended cardio and strength training, or we are pretty good about what we eat...on the weekends...but not the rest of the week? Or maybe you are great about eating fruit but struggle with vegetables? Or maybe you don't like to stretch to prevent injuries?

If you want results and you haven't been able to find them, take a moment and think about what you need to do differently. Be honest with yourself! 

Remember, if things are staying the same, it's time to change your game! If...

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