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Fitness & Mental Health

The Mental Health Benefits of Exercise


Exercise is one of the best things you can do for your overall health and well-being, including your mental health. Regular exercise can help to improve your mood, reduce stress, boost your self-esteem, and improve your cognitive function.
Here are some of the key mental health benefits of exercise:

  • Improved mood: Exercise releases endorphins, which have mood-boosting effects. Exercise can also help to reduce stress hormones, such as cortisol.

  • Reduced stress: Exercise is a great way to relieve stress and tension. It can also help to improve your sleep quality, which can further reduce stress levels.

  • Increased self-esteem: Exercise can help you to feel better about yourself and your body. It can also give you a sense of accomplishment and achievement.

  • Improved cognitive function: Exercise has been shown to improve cognitive function, including memory, attention, and processing speed.

In addition to these general benefits, exercise can also be helpful for specific mental health conditions, such as depression, anxiety, and ADHD.
 

Depression
Exercise is an effective treatment for depression. It has been shown to reduce depressive symptoms and improve mood. Exercise can also help to improve sleep quality and increase energy levels, which can be helpful for people with depression.
 

Anxiety
Exercise can also be helpful for anxiety. It can help to reduce stress and tension, and improve mood. Exercise can also help to improve sleep quality, which can further reduce anxiety symptoms.
 

ADHD
Exercise can also be helpful for ADHD. It can help to improve attention and focus, and reduce hyperactivity. Exercise can also help to improve sleep quality, which can further improve symptoms of ADHD.
 

How much exercise do you need?

The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. Children and adolescents should get at least 60 minutes of physical activity each day.
What types of exercise are best for mental health?
Any type of exercise can be beneficial for mental health. However, some types of exercise, such as aerobic exercise, may be particularly beneficial. Aerobic exercise includes activities such as walking, running, biking, swimming, and dancing.
How to get started
If you are new to exercise, start slowly and gradually increase the amount of time you spend exercising each week. Find activities that you enjoy and that fit into your lifestyle.
Here are some tips for getting started with exercise:

  • Set realistic goals. Start with a small amount of exercise and gradually increase the amount of time you spend exercising each week.

  • Find activities that you enjoy. If you don't enjoy an activity, you are less likely to stick with it.

  • Make exercise a part of your routine. Schedule time for exercise in your day and stick to your schedule as much as possible.

  • Find a workout buddy. Having someone to exercise with can help you to stay motivated and accountable.


Exercise is a great way to improve your mental health. It can help to boost your mood, reduce stress, boost your self-esteem, and improve your cognitive function. If you are new to exercise, start slowly and gradually increase the amount of time you spend exercising each week. Find activities that you enjoy and that fit into your lifestyle.

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How To Lose 10 Pounds in 21 Days!

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Losing ten pounds in 21 days sounds like a stretch. Doesn't it? Well, what if I told you I've seen it happen numerous times in my 12 years as a Private Fitness & Mental Health Coach experience. It's really not that complicated to do. It's only two simple steps you need to take to start seeing results almost immediately. Keep reading and you'll soon understand. First let's talk about what "fat" is. Fat plain and simple is stored energy. Energy your body stores away to keep you alive just in case you have to miss a few meals. It's your bodies defense mechanism for survival. So, in order to lose weight we need to allow our bodies to tap into the reserves. Thats where the term "burn fat" comes from. Which brings me to the first the first step to losing 10 pounds in 21 days. SUGAR. Sugar is your bodies primary source of energy. Here's how the process goes...

1. Sugar enters your bloodstream: When you consume sugary foods, they are broken down into simple sugars like glucose, which enter your bloodstream.


2. Glucose is used for energy: Your body uses glucose for immediate energy needs. It can be used by your muscles, brain, and other cells to function.


3. Excess glucose is stored as glycogen: If your body doesn't need the glucose for immediate energy, it stores it as glycogen in your muscles and liver. Glycogen is a readily available energy source that can be quickly converted back to glucose when needed.


4. Excess glucose is converted to fat: When your glycogen stores are full and you still have excess glucose in your bloodstream, your body starts a process called lipogenesis. In this process, your liver converts the glucose into fatty acids. These fatty acids are then transported to fat cells and stored as triglycerides.

  
So Cut out Sugar! No candy, bread, rice, and pastas. Only consume Proteinn, Vegetables, and Certain Fruit. Below is a list of foods to eat during the next 21 days.

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Protein: Salmon, Beef, Chicken, Turkey, and Eggs.
Fruits: Grapefruit, Green Apple, Berries, Cantaloupe, and Pears. 
Vegetables: Kale, Greens, Cabbage, Asparagus, Green Beans, Broccoli, and Brussel Sprouts. 

Now! Lets go to step number two. You must exercise at least three days per week. I recommend two days of strength and conditionining and one day of High Intensity Interval Training (HIIT). You really want to speed up your results add two days of just walking for 30-45 minutes. Below are the ways regular exercise helps you lose weight. 


Regular exercise helps you lose weight in several ways:

1. Increased calorie burning: Exercise burns calories directly. The more intense and longer the exercise, the more calories you burn. This creates a calorie deficit, where you burn more calories than you consume, leading to weight loss.
 

2. Increased metabolism: Exercise can boost your metabolism, the rate at which your body burns calories at rest. This means you burn more calories throughout the day, even when you're not exercising. This can be a significant contribution to weight loss over time, especially with consistent exercise.
 

3. Muscle building: Strength training, a form of exercise that builds muscle mass, can also help with weight loss. Muscle burns more calories than fat, even at rest. Building muscle helps increase your metabolism and burn more calories throughout the day.
 

4. Reduced appetite: Exercise can help suppress your appetite, leading you to eat less overall. This is partly due to hormonal changes that occur during exercise, such as the release of hormones that promote satiety.
 

5. Improved mood and motivation: Exercise can improve your mood and motivation, which can indirectly contribute to weight loss. When you feel good, you're more likely to stick to your diet and exercise plan.
 

Overall, regular exercise plays a critical role in weight loss by burning calories, boosting metabolism, building muscle, reducing appetite, and improving mood and motivation. Combining exercise with a healthy diet is the most effective way to reach and maintain a healthy weight.

So there you have it. The blueprint to losing 10 pounds in the next 21 days. Give it a try and let me know how it turns out. Stay Focused, Stay Ambtious, And Keep Training. Thanks for reading. Below there is a button to view the video Version of this blog. Click on it and check it out. 

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