Wellness Wednesday: Incorporating Wellness into Your Daily Routine

Wellness Wednesday: Incorporating Wellness into Your Daily Routine

We all have that one influencer we follow that shows her morning routine. Takes the time to make her well-plated eggs, bacon, and fruit breakfast. She slowly sips on her coffee as she shows you how she sets her intentions for the day. This is only after she takes her 2-mile morning walk admiring the sunrise and breathing in the fresh air. But is that a realistic daily wellness routine? Trust me when I say I am not hating on this. In fact, quite the opposite. I wish this was me! However, if you are like about 99% of the population your morning routine consists of rolling out of bed with just enough time to spare as you fly out the door with a Pop-tart and to-go coffee in each hand. And do not even get me started on the nighttime routine. Influencers often have their 12-step skincare routine, but only after they have read 20 pages in their novel and have done a 30-minute yoga session. Meanwhile, the rest of us are trying to peel ourselves off of the couch only to keep our eyes open long enough to make it into bed. Need more tips on a better night of sleep? Check out this article here But that’s the thing, right? We all want the time and freedom for these self-care routines. However, life is busy and somedays we are struggling to find time to take a breath. So how can you take of yourself in the 3-5 minutes you have at the beginning and end of every day? DAILY WELLNESS ROUTINE – MORNING So maybe you...
Tabata Workouts: Is 4 Minutes a Day too Good to be True?

Tabata Workouts: Is 4 Minutes a Day too Good to be True?

If you are like me, the first time you heard the word Tabata you thought it was some form of martial arts. Back then, I honestly had no clue what it meant and frankly did not care to know. For those of you who are familiar with Tabata workouts, you know that it is not martial arts but actually a version of HIIT (High Intensity Interval Training) workouts. It was actually named after the professor Izumi Tabata who was studying higher intensity interval training using Olympic speedskaters who were performing the study on a stationary bike. This was back in 1996. It has now become one the more popularized methods of interval training out there today. But what separates Tabata as a style of HIIT. What makes it so special? Wait, if you aren’t even sure what HIIT is you should read about HIIT here. It lays the foundation for everything you are about to read. DEFINING TABATA WORKOUTS The parameters of the original study involved the athletes doing 20 seconds of high intensity and 10 seconds of rest. During the high intensity part of the workout your VO2 max is doing to be at 170%. Recall here that VO2 max is the volume of oxygen that is being transferred and utilized within the body during exercises. This 20 seconds on, 10 seconds off was done for 4 minutes. Through the study, they found that with this method, they were able to achieve similar increases in VO2 max and aerobic capacity as a longer duration of cardio at a steady intensity. They also were able gain anaerobic capacities as...
Circuit Training: Fact VS Fiction

Circuit Training: Fact VS Fiction

Ever wonder what all these fitness trends mean? Circuit training is probably one of the most used fitness trends that you will see applied “differently” at various establishments. Let’s break down circuit training – what you need to know before starting your workout. When you think of a great workout, what do you think of? Most of you would answer that question in three ways. One, you work up a great sweat. The mindset of “if I am not drenched in sweat by the end of this workout I have not done enough”. Two, it is fast paced with little time for water and rest. You envision yourself pushed to the limit. Three, you are sore beyond belief. You are barely able to walk or even do everyday activities the next day. As a lot of us have been taught, a great workout results in those three things, or at least one of them. It doesn’t matter what we do, how many sets we do, what our form is like, or any of that. This has been the way we have been taught. That attention to detail and the individual doesn’t matter as long as everyone leaves believing they have accomplished one of those three goals. Better yet, all three of them. But are those the right goals? Or are there other things for you to consider? DEFINING CIRCUIT TRAINING All circuit training means is the format of your workout. It is grouping together a handful of exercises in a list, going through them, and then heading back to the top. You move efficiently from exercise to exercise and...
Wellness Wednesday: Stretching for Recovery

Wellness Wednesday: Stretching for Recovery

In my opinion stretching is one of the most underutilized forms of recovery. Most look for quick fixes or think they need a ton of different equipment to get the most out of their recovery routine. The reality is, all of those tools are great. In fact I love a lot of them! However, stretching for recovery is the simplest and easiest thing you can do at home or anywhere. ✨ Another underutilized one is sleep! Check out why! ✨ But let’s just say that you should look at your sleep immediately. Sleep quality is connected to your emotional stability and physical stability (weight management & recovery). Which are both connected to feeling better, find consistency in life and goal achievement. Here are some of my non-stretching favs: These are affiliate links. While there is no cost to you when you order through them, I do make a commission. Your support, by ordering through them, is greatly appreciated! Theragun | Foam Roller | Lacrosse Ball | Self-Massage Roller | Epsom Salts STRETCHING FOR RECOVERY. SIMPLE, RIGHT? Even though I say that this is simple I know that it is not that easy. Life gets in the way. We have dishes that need to be done, we have others to take care of, and sometimes at the end of the day we just want to relax and watch an episode of our favorite Netflix show. Who has twenty minutes to dedicate to stretching of all things? On the other hand, not prioritizing this stretching routine can lead to bad results. Your back aches after a day of sitting at your computer all day. Shoulders...
HIIT Workouts: What are they and how can I do them better?

HIIT Workouts: What are they and how can I do them better?

If you are like me, you enjoy getting in a great sweat from your workout. You regularly are in the gym working on your resistance training and it is great! You feel strong and powerful afterward. Your muscles are sore, and you can barely walk after one of these intense workouts. But you feel like something is missing from your workout program. Upon further investigation, you discover that cardio is never in your workouts. You get bored of running for long periods of time and riding a bike for an hour hurts your butt. You think to yourself, this can’t be the only way for me to build up my endurance. The answer is right under your nose, High-Intensity Interval Training (HIIT). WHAT ARE HIIT WORKOUTS? I think at this point almost everyone has come into contact or heard of HIIT or High-Intensity Interval Training. However, not everyone is well-versed in the parameters of HIIT workouts. Which means that most people, and probably you, aren’t actually doing a HIIT workout. And that means you aren’t maximizing the full potential of a HIIT. Keep reading and get more details under “drawbacks”. The goal of HIIT is to maximize a person’s aerobic capacity. This means your working sets (i.e. the high intensity portion) must be greater than 90% of your VO2 max with recoveries at less than 40%. VO2 max is the volume of oxygen that is being transferred and utilized within the body during exercises. These sections of higher intensity should alternate with the sections of lower intensity. They should be pre-planned to ensure you are getting the proper amount...