Work It Out Wednesday: 10 Minute Routine

Hi, loves! Every Wednesday I will share one workout routine that I have done for the week.  I like to switch it up sometimes so, I'm always incorporating something different just about every week.

This morning, I went to one of my favorite places to get workout ideas: Youtube! I was in a hurry this morning so this 10 minute workout was just what I needed--quick yet, effective.  Try it out!

Not having an hour to work out, is not an excuse!

What was your workout today?

Bad Mood=No workout?

from Getty Images

 I have always heard people say that working out makes them feel better when they are stressed out or in a bad mood.  It has always been the exact opposite for me.  If I am in a funk, I most likely will NOT be working out.  I've tried in the past but every time I begin working out the only thing that's on my mind is the problem/issue at hand.  Then I start feeling like the time I am spending in the gym could be spent working at rectifying the problem/issue.  I guess it's just the perfectionist and worry wart in me.

I now force myself to workout even when I'm not in the best of spirits and think about problems later. It's still hard though.

Does your mood affect whether or not you workout?

Body Changes without the Nip and Tuck

From Getty Images

 I'm not a big advocate of plastic surgery but, I do believe that if there is something about yourself that you want to improve, you should.  Plastic surgery is a bit too risky for me so I choose to use exercise and dietary changes to get my desired body (or close to it).  I want more toned mass in order to look a little bigger and I would like very toned abs. So for the past few months, I have been actively trying to reach these goals by modifying my diet and incorporating a workout plan catered towards achieving them.

*Side note: And if any of you ladies know of how one can use exercise or supplements to increase breast size, I'm all ears!

What is the one area of your body you would like to change through exercise and/or diet change?

Natural Cures for Depression

From Getty Images

As a sufferer of depression, I know that it is one of the most debilitating experiences to go through. You often feel lost, confused, and all alone. The thoughts of suicide, worthlessness, dramatic weight loss/gain, problems sleeping and loss of energy can become unbearable for most. It is not something that is effectively addressed in today's society yet, according to the National Institute of Mental Health, depression affects more than 18 million Americans. 

Most times, sufferers are prescribed antidepressants and sent on their way.  The problem with this is that only a reported  35% to 40% of people on these medications have some relief from their symptoms.  Some of the side effects of these antidepressants also deter many depression sufferers from taking them (It sure has deterred me) and these drugs often do not get to the root of what causes depression.

Here are some effective natural methods that can be used to help with depression:

1. Get out and get some sun!- Sunlight gives us the levels of vitamin D our body needs. Vitamin D has great effects on the brain, including the neurotransmitters involved in depression. After learning this, I have begun to get up each morning for a walk or run. Early morning sun is the best.

2. Practice yoga- A growing number of studies have shown that yoga can help relieve depression and anxiety.

3. Exercise- Develop a consistent workout routine. Exercise gets your blood circulating and heart rate up which helps the brain release endorphins (which make you feel happy or euphoric).

* Depression is not be taken lightly. If you have thoughts of suicide or have been depressed for a long period of time, please consult your physician.

Check My Foot work!

 You may remember a few months ago, the post I wrote about barefoot running.  I saw a show about it in which experts were suggesting that running barefoot (or close to it) was better on your feet than wearing the more heavily padded, more expensive running shoes that are on the market. 

After doing some research of my own, I found that Nike has an entire shoe line called the Nike Free made specifically of lightweight running shoes that will give an almost barefoot feel.  For example, the Nike Free Run+ that is made of lightweight material, flexible support and minimal seaming to give its wearers a barefoot-like feel while running. It even has a molded sockliner that imitates the curvature of the foot for greater support and comfort.

I was dying to try it and as fate would have it, Nike sent me a pair of their Nike Free Run running shoes!!  I've used them a few times since I've received them and I must say they are the best and most comfortable sneakers I have EVER ran in.  They are VERY lightweight and the sockliner provides the right amount of support.  They hug my feet just right! Not to mention, they are super cute!!

With my other running shoes, I would have to adjust my socks mid-workout to help my feet feel more comfortable.  Sometimes, the soles of my feet would feel like they were burning if I ran for too long.  With the Nike Free's though, I just put them on and go.  No adjusting, no taking my feet out during my workouts to let them rest, no blisters on my feet.....nothing!!  I had better balance and just overall better performance.  Hopefully this will give me added motivation to start running as much as I used to. Hey, anything's possible!

What's your running/ workout shoe of choice? Are you happy with them?

What time of day do you get your best workout?

Question of the day: When do you get your best workout in? Morning, afternoon or late at night?

Personally, I LOVE working out early in the morning. I don't get to so much now but, I used to go in the morning all the time.  Now whenever I do muster up enough time and energy, I exercise in the evening or late at night.  My preference still is a good morning run or yoga routine.  It gives me that high that will keep me motivated and energized all day!  Hopefully, I can go back to regular morning exercise soon.

Some Nighttime Relaxation

With the laundry list of life-altering events that have been taking place, I find it hard to get relaxed at night.  Last night I went to bed with a small headache emerging only to awake around  three this morning to a full-blown migraine.  Talk about painful!  I know that I am probably stressed with everything going on. School, moving, job hunting, are just the minor obstacles that I am conquering right now and I am naturally a worrier so, my mind tends to stay in full throttle even when I am attempting to go to sleep.

One of my friends suggested that I try a nighttime yoga routine (since I already practice yoga regularly), to help calm my nerves and my mind.  I found this one on youtube and I think I will try it out starting tonight because something has to give!

What is your method of nighttime relaxation?
	Exercise
	Reading
	Music
	Watching T.V.
	I don't have one
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National Running Day is Today!

 Photo credit: Google images

Today, June 2nd,  is National Running Day and I love the idea!  I have always loved running and even ran track in high school and college.  It offers so many benefits for your body!  They include:

1. Prevention of muscle and bone loss.  Running definitely kept my legs looking right!

2.  Helps with healthy weight maintenance

3. Disease prevention-- running has been proven to reduce the risk of getting diabetes, breast cancer, stroke and heart disease.

4. Stress relief--running helps to release endorphins which help to give you a "runner's high".  Runners often experience fewer mood swings and bouts with depression.  I can honestly say that when I was running consistently, I was rarely down for long periods of time.

Starting today I am going to start back running at least 3 times a week.  My body was in the best shape back when I was running track and I want to definitely get back to that.  Now all I have to do is find a running partner or a trainer and some great running shoes.  Of course, this is all easier said than done and can be quite a task but I'm determined.

Do you enjoy running?  If so, how often do you go and do you run by yourself or with someone?

National Wear Red Day is Today!!

Go Red For Women is a movement passionately dedicated to helping women fight back against heart disease, the No. 1 killer of women in America. The goal is to educate women about their risks and help them take a stand against this disease.  To support this great cause, today is National Wear Red Day and the entire month of February is National Heart Month.  Do you have your red on today?

Personally, I know that I have quite a few changes in my daily routine to make. I force myself to get in at least 20 to 30 minutes of some form of workout every single day even when I don't feel like it. While I have been blessed with a high metabolism, I am well aware that heart disease is no respecter of body size.

The Go Red For Women website has tons of wonderful information and tips to help you in your quest towards better health.  It even has a Better U program, which is a FREE 12 week online nutrition and fitness program to help you.  There's even an online journal and daily reminders to help  you stay on track.  I've already signed up and I would love for you ladies to do the same!