Your Best Body is a Healthy Body

Your BestBody By Tamilee Webb is aHealthy Body H ealth and fitness begins from the inside out, yet as a society, we tend to pay more attention to what we see on the outside, than how we feel on the inside. The irony is that how you feel on the inside determines how you look on the outside. Your mind and thoughts create energy, and your body responds to these thoughts on a cellular level. You have private conversations with yourself many times a day, and most likely, it is not always positive. Studies show that the majority of women dislike their bodies, yet these thoughts are counter-productive to achieving their goals. Your body is a response to how you think about and talk to yourself and the actions you take in response. It’s important to tune into your thoughts and self-talk and to be mindful of patterns of self-sabotage. When I hear a friend, family member, or client use negative words toward themselves, I immediately say, "delete; let’s rephrase that statement.” If you need help with this, ask a friend, spouse, or your kids to use the 'delete and rephrase' tool. After a while, you'll catch yourself and correct it right away. Have you ever stopped to think about how amazing the human body is? It works for you, even when you don’t treat it well. It’s only when it becomes overloaded that it starts to show signs of distress to get your attention. The signs may be small and subtle at first, but if you continue on your path of destruction, the signs will get louder. Most diseases, if caught early, are curable. Are you listening to your body? The best way to take care of your body is with whole foods that give your body nutrients, exercise to support your muscles and bones, and time to relax to reconnect your mind, body, and soul.

WHAT IS THE BEST EXERCISE FOR YOUR BODY TYPE?

At birth, your parents genetically determine your body type: Mesomorph, Ectomorph, or Endomorph. You can also be a combination of two types. It helps to know what your body type is, which gives you an idea of which form of exercise is best for you. Ectomorphs are thin with smaller bone structures, leaner muscles, a faster metabolic rate and higher carb tolerance. Endurance athletes such as long-distance runners are usually Ectomorphs. Strength training strategy: • Train with heavy weights and lots of rest in between sets. • Take plenty of rest in between workouts and never train a muscle group that is sore. And if you’re feeling really sore, try out foam rolling for recovery. Best cardio training: • Very minimal cardio. • Moderate and low-intensity bike rides and brisk walks (think of them more as relaxing cardio activities to reduce stress). Endomorphs usually have larger bone structures with a higher total body and fat mass. Think football lineman or powerlifter. Endomorphs tend to be naturally less active and to more easily store fat. Strength training strategy: • Total-body workouts with compound movements to burn the most calories. This can be a mix ofbodyweight training as well as moderate weight lifting. •Avoid heavy weight lifting with low reps.

Best cardio: • Incorporate cardio a minimum of three times per week for 20-30 minutes in your target heart rate zone. • Make your cardio training easy on the knees and low-impact(swimming, biking, hiking, walking, elliptical).

Mesomorphs have a medium-sized bone structure, athletic body, and can quickly build lean muscle mass. Many explosive athletes like wrestlers and gymnasts are mesomorphs. Strength training strategy: •The more varied the training, the better the results. • Light, moderate and heavy weight training as well as bodyweight training. • Add in any other strength training activity that you think is fun and want to try out, like resistance band workouts. Best cardio: • Three days per week of cardio for 15-30 minutes. By understanding your body type and that your mind is a crucial partner to your body, you can begin to nourish the two together by being mindful of your thoughts and tailoring your exercise to meet your body's needs. Even if you’re not currently experiencing pain or disease, eventually, overwork, stress, and poor nutrition will catch up with you. Money can't buy health, but good health can bring you happiness and even increase your income because you have the energy and clear mind to know what you want. Feeling good through movement, and the positive power of your mind will help you to have more energy, and balance, experience less joint pain, and look and feel your best. Take care of your body, and your body will take care of you. Tamilee Webb MA, is a Hall of Fame Fitness Instructor in Solana Beach. Millions of fans worldwide have long admired her no-nonsense approach to mind, body, health and fitness that can be achieved within your home. She is the author of four bestselling books"The Original Rubber Band Workout," "Step-up Fitness," "Workout for Dummies," and "Defy Gravity Workout." tamileewebb.com, DesignYourFitPlans.com