No Gym? No Problem: 
You Can Do These Workouts Anywhere!

Staying fit during COVID-19 can feel almost impossible. In many places across the country, gyms are still closed. Others are open, but some people just aren’t willing to take the risk of heading back just yet. However, staying active is as important as ever — if not more. Not only does it keep us healthy and fit, but it’s also one of the best mental health tools at our disposal. Regular exercise significantly reduces the intensity of anxiety and depression. 

Guest Post by: Jason Lewis of StrongWell.org

Photo Credit: Pexels

Staying fit during COVID-19 can feel almost impossible. In many places across the country, gyms are still closed. Others are open, but some people just aren’t willing to take the risk of heading back just yet. However, staying active is as important as ever — if not more. Not only does it keep us healthy and fit, but it’s also one of the best mental health tools at our disposal. Regular exercise significantly reduces the intensity of anxiety and depression. 

Studio B offers fitness treatment and training to help keep you going with your regimen at home. Contact us for more information! 970-422-1761

Clarify Your Goals 

A plan is the first step on the path to success. Without a plan in place, you’re setting yourself up for failure — at worst — and settling back into poor habits that got you here in the first place. Sit down with pencil and paper in hand and clarify your goals.

Warming Up 

The last thing you want is to sustain injury when first jumping into a new workout regimen. Get your body ready to move. 

  • Warm up every time you exercise to prevent injury
  • If you exercise in the morning, try a yoga workout to wake your muscles up. 
  • Stretching before and after a workout is important for maintaining your flexibility. 

Upping Your Heart Rate 

Good cardio is one of the core foundations of a long, healthy life. Not only is it important for a healthy heart and increased “good” cholesterol, your endurance will increase, which makes future workouts much less taxing.

  • Figure out your target heart rate and use a fitness tracker to keep tabs on it. 
  • Running, jogging, and biking are all great ways to enjoy cardio outdoors
  • Few other types of exercise induce sweating like cardio, so be sure you’re wearing soft, flexible and breathable workout clothes and undies.

Strength Training 

You can gain muscle anywhere. Choose one or more areas to target and use a variety of weights and other equipment to optimize overall body strength.

  • Building muscle allows you to burn more calories at rest. 
  • You can set up a home gym with your favorite equipment.
  • Make sure your home gym stays tidy and decluttered so that you don’t experience jumps in your stress levels during your workouts. 
  • There are also bodyweight routines that provide a great no-equipment solution. 

Eventually, we’ll all be able to get back to normal. Finding ways to stay fit in the meantime, however, will make the transition back to the gym much easier. Don’t let this time set you back! With focus and motivation, you can stay on track no matter where you are. 

Self-Care for Those That Prefer to Stick Close to Home

If you enjoy spending time alone and prefer to work independently, you’re likely an introvert. Unfortunately, popular media would have you believe that the only way to be healthy is to surround yourself with others. From fitness classes to group-based travel, it’s easy to find self-care opportunities based around interaction. These, however, are not always right for introverts. Here are some things you can do to upkeep your health, no crowd required.

Guest PostBy: Melissa Howard at StopSuicide.info

Know What You Are Putting Into Your Body

There is no way to deny that what you eat has a profound impact on your overall health. The good thing is that eating well is something you don’t need a group of people to do. What you do need, however, is an understanding of food and ways to make healthy eating a habit. And there is no better way to do this than to learn how to prepare your meals ahead of time.

Meal prep starts by identifying long-lasting staples, like oatmeal and rice. You can use oatmeal to pack breakfasts for the road — Foodies Today recommends sweet potato and oatmeal muffins and chocolate overnight oatmeal smoothies. Both of these can be made ahead and enjoyed for days. Rice, which comes in a variety of forms, including Jasmine and long grain, is a likewise long-lasting meal base. Rice and oatmeal may help keep you from overeating.

Your pre-planned meals should also include lean proteins and produce. A bed of rice with shredded chicken, sautéed peppers, onions, and fajita seasoning, for example, is a healthy and delicious lunch that will reheat well in the right container.

Exercise Your Body Every Day

Food is only one aspect of your overall self-care routine. As Time asserts, exercise is just as impactful and can change the way you look and feel, as well as have an effect on mental health. Don’t let yourself get comfortable on the couch for too long; give yourself at least 30 minutes of exercise each day. If you do not want to deal with people, lack self-confidence, or just prefer your own space, there are many exercise programs online

Something else to think about is that you can have fun while working on your abs and agility. If you have a Nintendo Switch, games such as Ring Fit Adventure and Fitness Boxing can keep you moving from the comfort of your living room.

Take Up a New Hobby

Hobbies are not only fun but many, such as drawing, also have mental health benefits. Using the drawing example, putting a pencil to a piece of paper can help you gain a new perspective and may help stave off depression and anxiety. Drawing is also shown to help with your memory. The best part is that with nothing more than a piece of paper or sketchbook and pencil, you can get started today. If you don’t care for visual art, you can take that same paper and pencil and start writing, be it a journal or fiction.

Take Care of Your Home

Are things starting to pile up around your home? Do you often struggle to find the things you need, only to find that they’ve buried under other, less important stuff? If so, then you need to take some time to declutter your home. Not only will it help release any “bad energy” that may have built up in your home as a direct result, but it can help create a sense of peace and calm throughout your property. So, take a hard look around your home, identify areas that need attention, and set to work. You may be shocked at the difference it makes.

How you care for yourself is up to you. However, when your self-care plan doesn’t include crowds, you may need to look for alternative ways to do things like exercise and enjoy your free time. But remember, whether you’re an extrovert, introverted, or something in between, one of the most important things you can do for yourself is to prioritize healthy eating. Once you’ve done that, everything else will fall into place.

Image via Pexels

Grace, Community, and Lots and Lots of Snow!

We are in the midst of a 3 day snow storm in my town. As the snow continues to fall and the plows get backed up I am finding the grace that comes with slowing down. And it is leading me to find flow in my day.

There is so much snow I have to drive slower. I have to take time to shovel multiple times a day, which means I move my body and feel my strength. I have had to reach out to others and check in. I have laughed more just because things are joyful. I have taken the time to look around and see the beauty that surrounds me, even when my physical visibility is nil.

Today see if you can find your Friday flow by noticing. Pay attention to what is happening around you and take a moment to notice those you are with. See if you can really see them – be present to them without judgment or expectation. Notice something new in your environment you’ve never noticed before. Just slow down, take a breath, and be thankful you were able to breathe. Just notice and see what you find today.

The Recovery 2.0 Conference

I have been attending these online conferences and sending clients to attend for the last few years. He’s always got a great line up of speakers that speak to all areas of healthy regulation – food, sleep, exercise, social, psychology, medical, trauma – all sorts of great info.

Even if you aren’t in recovery from drugs, alcohol, or any of the “Big 6” –  we are all in recovery from something. Here’s the link to sign up for this free conference, you attend from the comfort of your own home or office or car or trail run or where ever you happen to be.

http://recovery2point0conference.com

SURVIVE ADDICTION.
HEAL MIND, BODY AND SPIRIT.

THRIVE IN YOUR LIFE.
25 recovery experts share cutting-edge information.