Physical Fitness is Priority #1

I’ve always been the person to make sure I get a workout in. No. Matter. What. Whether it’s a run, a lift, yoga, whatever, each day I do something to better my physical fitness. Sometimes it’s tough. Sometimes people may think it’s selfish. To me, it’s a necessity. To perform at optimum level you need to take care of yourself first and foremost. I need the endorphin rush I get from my workouts. If I workout later in the day, my body and mind thrive for that rush. I’ve learned over the years that to wake up at 5, 4 or even 3 am to get some type of workout in, is not only worth it for me, but worth for my family and work life.

I read this article and it hits the nail on the head.

Enjoy!

 

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Fun Fitness Friday – Pyramid Run

I was very active in high school and college playing sports so running has been apart of my life for basically. I actually love love love running, but let’s be honest running on a treadmill can get kinda boring!

So I came up with this pyramid run to change it up a little bit. With this run you are constantly changing paces and the longest period of running at the same pace is 5 minutes! 5 minutes anyone can do 5 minutes! These little time goals during my run help me to keep me going!

The pyramid run alternates between running at a “race pace” (RP) and “recovery” (R).

If you don’t know your race pace I suggest setting at a mile time goal.  For example, if you want to run a 10 minute mile as your RP go 6 mph and on the R you can adjust to mph slower so 4-5 mph.
The best part is that you can always adjust as you go.

What I love about this type of run is that it fits with any type of runner from the novice to the marathon runner because you adjust the speed to whatever works for you!

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The key to remembering how many minutes that the RP minutes increase 1, 2, 3, 4, 5 and the R is 2 minutes except on the 1 minute RP.

Having little 1-5 minute goals really pushes me to keep going since I know can recover!

Hope you guys enjoy this run as much as I do! And I promise it’s not as easy as it looks! ;););)

Start today! Email maketimeforfit@gmail.com for a free consultation for a personalized workout program!

Depressed? Go Exercise!

There are many studies showing a direct correlation between happiness and physical activity.  Here are some facts about physical activity.

  • Releases endorphins
    • Endorphins are those “feel good” chemicals that are produced from cardiovascular exercise. The body has positive reaction to exercise naturally so that feeling after you get through a tough workout out–yeah those are endorphins!
  • Increases serotonin levels
    • Having low levels of serotonin has been connected to depression, but guess what naturally increases serotonin levels….yep-EXERCISE! Serotonin affects your mood, ability to sleep and your appetite. So get moving and release those  good natural chemicals!
  • Improves sleep
    • Lack of sleep, restless nights and insomnia are effects of depression. Exercise releases endorphins and serotonin chemicals for “feel good” result and sleep aid but also your body will need rest with the increase activity level you are physically and mentally spent which will allow you to relax and get quality shut eye!
  • Distraction
    • Now that you are feeling good (endorphins) and sleeping well (serotonin) you are able to focus on you and the natural positive chemicals being released in your body preventing negative or discouraging thoughts that are common with depression.

Exercise has many many positive side effects  – do yourself a favor and get moving!

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