2Inspire Health & Fitness Magazine #26 - November 2021

10 Ways to Keep Holiday Stress at Bay How Long Do You Need to Exercise to Experience a Mood Boost?

4 Simple Lifestyle Tweaks to Improve Your Fitness How Many Rest Days Should You Have When Working Out?

Are Diets with “Cheat Days” the Right Weight Loss Technique for You? How to Combat Boredom When Exercising

2Inspirenutrition.com November 2021 FREE

How to Get Fit When You Can’t Afford the Gym How Strength Training Could Improve Your Daily Life

INSIDE THIS MONTH’S ISSUE

10 Ways to Keep Holiday Stress at Bay - pg. 3 How Long Do You Need to Exercise to Experience a Mood Boost? - pg. 7 4 Simple Lifestyle Tweaks to Improve Your Fitness - pg. 9 How Many Rest Days Should You Have When Working Out? - pg. 12 Are Diets with “Cheat Days” the Right Weight Loss Technique for You?- pg. 14 How to Get Fit When You Can’t Afford the Gym - pg. 16 How Strength Training Could Improve Your Daily Life - pg. 18 How to Combat Boredom When Exercising - pg. 20

Does this time of year usually spell disaster for your diet and exercise plan? Read on for tips that can help!

The holidays are fun, but they can also make it difficult for you di to remain committed to your healthy lifestyle. To help lessen the chance that the holidays will throw you off the good-health wagon, we’re sharing 10 ways to keep holiday stress at bay.

We’re also going to show you how long you need to exercise to experience a mood boost, so you can better use exercise as a way to stay positive.

Figuring out rest days can be challenging, so we’ll talk about how many rest days you should have when working out and explore whether diets with “cheat days” offer the right weight-loss technique for you. Since money can be tight this time of year, we have tips on how to get fit when you can’t afford the gym. This month, you can also read four simple lifestyle tweaks to improve your fitness, learn how strength training could improve your daily life, and get information on ways to combat boredom when exercising.

To your health, Dennis M. Postema

Founding Editor & CEO

P.S. For more tips to help you through your everyday life, sign up for your free 2Inspire subscription by visiting our website!

2

The content in 2Inspire Magazine is made available on the terms and conditions that the publisher, editors, contributors and relatied parties; shall have no responsibility for any action or omission by any other contributor, consultant, editor or related party; disclaim any and all liability and responsibility to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident or any other cause; are not responsible in any way for the actions or results taken by any person, organization or any party on basis of reading information, or contributions in this publication, website or related product.

10 Ways to Keep Holiday Stress at Bay

You look forward to the holidays every year. You are going to enjoy taking time off from work, and making wonderful memories with friends, family and loved ones.

At least, that’s the plan.

Unfortunately, as you are probably well too aware, the holiday season can be full of stress, anxiety and other negative emotions.

This is because people get 3

caught up in the holiday process. They worry that their decorations and lothing must be perfect. Thanksgiving and Christmas dinners absolutely must be the best ever, each piece of food or dessert flavorful, delicious and mistake-free.

There are cards to mail, gifts to buy, vacations to plan and children to ferry about here and there. All of these considerations

can lead to anything but an enjoyable holiday season.

If you want this holiday season to be panic attack-free, there are a few things you can do to remove stress from the holidays. The following 10 ideas promise a peaceful, stress-free good time during your next holiday celebration.

1 - Exercise Several things happen when you exercise. Many physiological processes take place, one of which is a boost to your brain’s pleasure center. The ageold “fight or flight” process begins when your body detects stress. Physical stress from exercise means that your senses are heightened as well.

4

Professor Emeritus in the Department of Psychiatry and Behavioral Sciences at the Stanford University School of Medicine. Here’s what he has to say about perfection ...

needs. Since most foods do not deliver very much vitamin D, this is a simple way to ensure you get enough of this important vitamin. As it turns out, vitamin D and the feel of the sun on your skin are peace boosters and anxiety busters.

“Perfection is man’s ultimate illusion. It simply does notexist in the universe. If you are a 4 - Sniff Some Citrus perfectionist, you are guaranteed to be a loser in Need an instant pickwhatever you do.” me-up? Battling stressful holiday preparations?

Feel-good chemicals Pretty strong words, but Why not let the power of in your brain are then it gets the point across your nose sniff you back released, rewarding you perfectly.

Aim for success, to stress-free peace? Citrus with clarity, focus and not perfection, when smells have been used fewer feelings of stress and planning your holiday getfor centuries to alleviate anxiety. togethers. This will reduce anxiety and stress, while An added holiday benefit your stress and allow you boosting your feeling of to see the true rewards of well-being. of exercise regards your the holiday season. waistline. Many people throw their diets out of the Some citrus fragrances 3 Enjoy a Little window when the holiday (like the aromas emitted Sunshine season rolls around. by oranges and lemons) Exercising regularly allows Here is the part that the increase your levels of you to “cheat”, eating norepinephrine. This is sun plays in reducing delicious sweets and treats stress and anxiety. When a “feel-good” hormone without packing on the your skin senses the sun’s which picks up your mood pounds. That’s enough by ultraviolet B (UVB) rays, and drops your stress itself to keep you happy levels. You can go simply it begins a remarkable and stressfree throughout process in your body. In sniff a slice or wedge of the holidays. response to direct sunlight lemon or orange. You on your skin, you begin to can also benefit from an 2 - Don’t Expect produce healthy levels of aromatherapy diffuser Perfection which disperses lemon vitamin D. or orange essential David D. Burns is the Only 10 to 20 minutes of oils throughout your celebrated author of direct exposure to the surrounding atmosphere the best-selling book sun’s rays on your skin for hours.

“Feeling Good: The New each day creates all the Mood Therapy”. He is also vitamin D your body 5 - Stay Hydrated

You should drink plenty of liquids to help combat stress. Eggnog and adult beverages are prevalent during many holiday celebrations. However, those are not the types of beverages we are referring to here.

The human body needs to ingest approximately 1 gallon of water each day to function properly. Your mind and body are sharp and healthy when you drink enough water on a daily basis. That 1 gallon per day recommendation is a minimum, and includes water present in the foods you eat. When your body is functioning properly, it sends fewer stress signals to your brain.

6 - Acupressure Your Stress Away Did you know there are pressure points located all over body which can deliver very specific emotional and physical health benefits? This is the basis of the ancient Chinese healing art of acupressure. You feel when you feel holiday stress piling on, try this.

5

Locate the webbing on the back of your hand where your thumb and index finger meet. If you

touch the points of your index finger and thumb and flex, a small muscle will bulge, indicating the correct spot. This is called your Hoku Point.

one is guaranteed any amount of time on earth.

That’s why you should never miss an opportunity to create and enjoy quality holiday memories.

Pressed properly, it can relieve stress, anxiety and even physical pain. Place your thumb on your Hoku Point and your index finger on the palm of your hand, and press firmly. You can hold for a few seconds or a couple of minutes, until you feel your stress subsiding.

That means spending more time with your friends and family members, and less time running around like a chicken with your head cut off planning, shopping and decorating. When you are hosting a party, take part in it. Don’t waste your time in the kitchen while all your party-goers are mixing, mingling and having a good time. When you start stressing out about some holiday detail, remind yourself what is truly important at this very important time of year.

7 - Be Honest with Yourself Seriously, will the holidays really be ruined if your snowman cookies don’t turn out perfect? Will your entire celebration be a failure if you burn the Christmas goose? To avoid stress during this very stressful time of year, you need to be honest with yourself about what is really important.

You should focus on the wonderful times and experiences you are having with your loved ones. Bathe in the “now” and stop spending so much of your time and mental energy on upcoming holiday events that have yet to arrive. Do less and enjoy more. No

8 - Learn To Say No Seasonal holidays are extremely busy times for many people. That means that your friends may be pressed for time, just like

you. Many times your time-saving help is requested. Someone may ask you to swing by the dry cleaners and pick up their holiday clothing, bake some cookies for them or even handle their holiday shopping.

The holidays are all about caring and giving. So you may feel that you should spend a lot of your personal time helping your friends and family.

That’s fine. You should want to assist the ones you love in any way you can, regardless what time of year it is.

But you must learn to say no in some situations if you are going to minimize the amount of stress in your life. Believe it or not, there are those in your life who understand that you are incapable of saying “no”.

They consciously, and sometimes unconsciously, take advantage of your largess and generosity.

Unfortunately, when you spend most of your time helping others rather than helping yourself, your holiday plans can suffer.

This naturally leads to anxiety and stress.

6

9 - Plan and Shop All Year Long

Holiday shopping can be very expensive. Financial troubles are one of the leading causes of stress in adults. You also have a limited number of hours in the day. This means a lot of anxiety rushing around trying to cram all of your required holiday duties into what seems like an impossible time period.

So why not plan and shop for your holiday celebrations all year long?

Keep your eyes open for bargain gift ideas throughout the year.

Purchase holiday wrapping paper in January, right after the holidays are over. This ensures you get a great deal and guarantees you don’t have to settle for whatever happens to be available once the holiday season hits. Plan, shop and prepare for your holidays throughout the year and you will minimize your holiday stress.

dad really need? Does mom need (or even want) another Christmas sweater? Physical gifts are fine, but how about giving a memorable experience instead?

Why not purchase a family vacation? Buy tickets for you and your friends to attend an important concert, movie, symphony or opera. Focus on giving wonderful experiences as a gift, rather than a physical gift which is often not appreciated, remembered or even used.

Remember, it’s about the experience and not the process when the holiday season rolls around. This doesn’t mean ignoring traditional holiday preparations like decorating and gift giving. It simply means you should focus on this precious time you have to share with those that mean the most in your life, instead of getting everything “just right”.

10 - Give Great Experiences Rather Than Physical Gifts The best gift you can give your friends and family Many holiday traditions during the holidays is a around the world include stress-free enjoyment of gift giving. And shopping this special time of year. is often times a fun part The above tips help you of the holidays. But how do exactly that. Happy many more ties does your holidays to you and yours.

How Long Do You Need to Exercise to Experience a Mood Boost?

7

The benefits of exercise are almost endless. After all, it can improve physical health, help you lose weight, spice up your sex life and improve the way you look. What many people don’t know is exercising can also benefit your mental health.

Two of the main reasons is an increase of blood supply to the brain and the hormones released from exercising. It stands to fact that if exercising increases our breathing rate and makes our heart pump faster, more well oxygenated blood will course through our whole body faster. More oxygen to the brain gives us more focus, clearer thinking, creates neural growth, reduces stress, improves memory and lessens the effect of depression and anxiety. Studies have found exercise is as good as, or in some cases better, than anti-depressant/ anxiety medications, but without all of the undesirable side effects.

8

Exercising does one other thing in the brain, it releases a couple of hormones that improve our mood and sense of

well-being – dopamine and endorphins. In the running world, this positive effect on mood is known as a runner’s high.

But you don’t need to run to experience it; almost any form of exercise will produce its effect.

The question is how much exercise is needed to get mood improvement? Not as much as you would think. All you really need to reap the full range of benefits from exercising are 30 minutes per day, most effect. Moderate is five days per week. defined as: And if you can’t devote • Breathing harder than that much time in one normal, but still being chunk, break it down into able to carry on a time blocks that fit your conversation with a schedule. Studies have walking partner for proven three 10-minute example. sessions per day are as • Your body feeling good as, if not better, than warmer than normal, one 30-minute chunk. The but not overheated or point is doing what you excessively sweaty. can when you can, as even some exercise is better Getting a boost in than nothing at all. mood is not as hard as you probably thought.

One other aspect of Exercising at a moderate exercising that effects intensity 30-minutes per the amount of benefits reaped is intensity or how day, five days per week is hard you work out. In this all that is needed. And a boost in mode is only one case more is not better. of many positive effects Moderate exercising you’ll get from exercising. seems to produce the

4 Simple Lifestyle Tweaks to Improve Your Fitness 9

The human body is an amazing thing. If you do the same workout routine over and over, it will become more efficient at doing it and not have to work as hard. But, that means you are not burning as many calories, if losing weight is your goal, or tearing as many muscle fibers, if you want to build muscle.

If your workout isn’t working out as good as it has in the past, you can get back in the groove by implementing these simple lifestyle tweaks.

Change the Intensity Because the body adapts to doing the same thing, you may have to change it up if you have hit a plateau. One easy tweak is to increase the intensity of your routine. For example, if you typically run on a treadmill for 30 minutes, instead sprint for a few minutes, walk, and sprint again.

10

routine up for as long as you can.

Change Your Routine Another change you can make is to do a different routine. This way you are challenging different muscles. Because muscles do adapt if doing the same thing over and over, your fitness progress may stall out. By switching to a different routine, it will push your body in different ways. To change intensity and routine, choose HIIT. It alternates between going all out for a few minutes, walking for a few minutes and then going all out again. Keep up this routine for as long as you can. Expect to be sore the first time as it is something different for your body.

Change Your Diet

Changing your routine, intensity and diet all at the same time gives your body the one/two/three punch it needs to get going again. Vegetables Under this routine, you should be your mainstay push yourself hard for a few minutes, rest for about of foods and you should half the time you pushed be eating at least five to nine servings per day. hard and then push hard again. Keep this work/rest In contrast, limit your

intake of processed foods to lower the amount of saturated fat and sugar consumed.

All calories are not created the same. Take a 100-calorie cookie and 100 calories of carrots. Not only is the quantity vastly different, which means the carrots will fill you up more, but the nutritional make-up is very different.

The cookie is basically empty calories while the carrots are nutrient dense.

Change the Amount of Sleep Getting enough quality sleep at night is paramount to good fitness. When you are sleeping, your body is recovering and your muscles are repairing themselves. And if losing weight is part of your fitness plan, you can actually gain weight if you are not getting enough sleep.

Changing intensity, routines, diet and amount of sleep are just four tweaks of many that you can implement to get your fitness efforts back on track.

DOWNLOAD TODAY 11

on

Amazon

How Many Rest Days Should You Have When Working Out?

12

If you’re just starting to work out, finding a balance can definitely prove difficult. Many people go full-force when they just get started, but that can be very detrimental. While you’re probably going to be very motivated when you first start your fitness journey, jumping in full speed is only going to put you at a higher risk of injury, both during workouts and inbetween.

If you have ever went from couch potato to hard gym-goer overnight, you know the soreness that follows your first real workout. It is painful, and so much so that you might struggle to move around and even do basic activities, like walking up stairs or walking around in general. While anyone can expect to be sore after most workouts, beginners make some crucial mistakes that put them at risk of serious injury, which will only work against your fitness goals.

13

For instance, not warming up or stretching out enough before and after your workout is sure to increase soreness and slow recovery time. It’s also more likely for you to pull a muscle if you

jump right into the moves. That’s why you should always emphasize these critical components of your routine.

At the same time, you need to make sure that you adequately alter your diet in order to match the increased physical activity and calorie burn that you’re now participating in.

It’s also important to start taking in more protein and vitamins and minerals in order to support muscle growth, because you’re going to need it. But, with all of that in mind, beginners also often have a final question: How often should you take a break?

Remember, you don’t want to go so hard that you injure yourself. Your body needs time to heal, which is why even the best athletes take a rest day. Most experts suggest taking one rest day per week. You can workout on the other 5-6 days.

But, your rest day doesn’t have to be a lazy day. So as not to lose momentum

or work against yourself, continue to “workout” on your rest day by doing light physical activity.

How hard “light” physical activity really is will be relative to how hard you go on your non-rest days. If you swim 6 times a week, consider a light walk on your rest day. If you run multiple miles a week, consider a bike ride on your rest day. Ideally, your rest day will keep the muscle groups you usually work active in a lowimpact, low-intensity form.

Are Diets with “Cheat Days” the Right Weight Loss Technique for You?

14

First, let’s define exactly what a “cheat day” is (and what it is not). A cheat day is a period of time when you are trying to lose or maintain weight where you stray from your normal eating routine and eat foods that you normally don’t eat while on your diet.

Stray is the operative word as it means eating more calories that you would normally, but not clearing off a buffet table and feeling guilty afterward. The other operative word is control.

If you are one that can’t control your eating during a cheat day, then you are better off not having one.

15

a pound, weight gain will be minimal at best.

You probably will not even notice a change as it is unlikely one would consume that many additional calories.

However, with all this in mind, there are some “strategies” cheat day “connoisseurs” use, such as: Frequency

Most who use a cheat day, stick with just one day per week where A cheat day (or in some they moderately eat cases just a meal) can be foods not otherwise on beneficial both physically their diet. Because they and mentally. Sometimes are consuming more just the anticipation calories, they normally of eating something make other concessions, different on a certain day as noted in timing. of the week, is enough of an incentive to stay on Special Occasions a diet during the other six days. In most cases, Typically, a cheat day damage on the scale will tends to be on the same be minimal. Because it day each week, but if a takes 2,000 additional special occasion, such calories beyond what is as a birthday party or burned that day to gain anniversary are coming

up, you may want to time your cheat day to fall on the same time as the special occasion. This way you can have a good time without feeling guilty that you had two cheat days that week.

Timing Because the calorie count tends to be higher on a cheat day, many time their day with a workout that burns more calories. That workout could be more intense, last longer, work different set of muscles, etc. The point is that some of the additional cheat day calories will be burnt off, thus minimizing the damage done to a diet change.

By factoring in frequency, special occasions and timing into your cheat plan, you can still enjoy the foods you like - in moderation - without feeling guilty afterwards.

Having a cheat day can make losing weight much easier as it keeps the cravings at bay, knowing you can have the food you desire once a week.

How to Get Fit When You Can’t Afford the Gym

16

The cost of joining a gym can be enough to cause anyone on a tight budget to give up on pursuing fitness. However, you’re not doomed to stay unfit just because you cannot afford the hefty membership prices that modern gyms charge nowadays. There are plenty of easy and effective ways to stay fit without having to ever set foot in a professional training center. And, with that in mind, this quick guide will share some helpful tips on how to get fit when you can’t afford the gym.

that gets your heart rate up even for just a few minutes at a time can do wonders for your overall fitness.

Run When it comes to gymfree workouts, running is perhaps one of the best options. Going for runs helps to build strong bones, improves cardiovascular fitness, strengthens muscles, burns plenty of calories, and helps you to maintain a healthy weight.

videos online that you can take advantage of.

Most of these videos have routines that can be done in virtually any private location and without gym equipment. Finding a video that holds your interest and works for you will not be difficult as online workout videos feature a variety of styles and fitness levels.

Engage In Bodyweight Exercises

Push-ups, squats, chinups, tricep dips, step-ups, burpees, planks, lunges, Buy a Bike and any other bodyweight exercise are all great ways Move Around More to build muscle without Cycling is another great having to lift traditional gym-free workout that One super easy and boosts fitness. It decreases weights. All that’s required surprisingly effective to perform these routines body fat levels, increases way of improving your is just your own weight cardiovascular health, fitness is finding ways to improves muscle strength and a spacious workout become more active as and flexibility, strengthens area. you go about your day. bones, improves posture Walk as much as you can and coordination, and While a gym can be a (e.g. take your legs to enhances joint mobility. fantastic place to workout, the coffee/grocery store The fun part about cycling it’s not the only way instead of driving, park a is that you can reap the to get fit. With these short distance away from benefits by running exercise tips, you can your work building, etc.), errands or commuting to achieve your fitness goals take the stairs instead of work on two wheels. while spending little to the elevator, take your no money and actually kids to the park regularly enjoying your fitness and play energetic games Download Workout training sessions. with them, or sign up for a Videos sporting game you enjoy.

When done often, any There are a ton of freeform of physical activity to-download workout 17

How Strength Training Could Improve Your Daily Life

18

2. Helps to Improve Self- training helps to improve self-esteem and in doing Esteem so, also helps in reducing A person who does stress. strength training exercises regularly also builds 5. Strength Training their self-esteem. This is Helps in Body Balance because a fit and healthy and Body Mechanics body goes hand in hand More than just giving your with what people see as body good muscle tone, good looking. strength training helps 3. It Helps Prevent improve a person’s balance Diseases and body posture. As you get older, your muscle Regular strength training mass tends to loosen and Strength training is also helps keep blood sugars reduce. Strength training a practice that can be low, circulate blood, is assists in building and used to improve one’s effective in weight loss, overall quality of life. It has and also keeps the bones maintaining muscle mass at any age which also positive effects in many strong as well as build helps in maintaining body parts of a person’s body bone density. All this goes balance and coordination. like the heart, muscles, a long way in preventing and bones. Additionally, diseases such and diabetes it’s a major contributor to and acts as medication for For those who think that strength training can only weight and calorie loss. pain caused by arthritis. be done in gyms using expensive machines, I’m 4. Decreased Stress 1. It Makes You Strong here to tell you that you and Keeps You Fit can do strength training The benefits of strength exercises from the comfort training are not only Strength training keeps physical but also translate of your own home. you strong and fit by Pushups, squats, and sits to the mental side. building muscle mass. ups are all examples of Strength training helps This might not seem like strength training exercises to reduce stress and a huge benefit to people that one can do at home. even depression as the only looking to lose Jogging, mountain brain produces more weight. However, when climbing, and hiking are endorphins, which make you have more strength, one feel good. The feeling also strength training you’d be able to start exercises that one can of doing something for doing things that you do. Whether young, old, oneself helps in stress could not do previously. male, or female, strength reduction and causes For example, you’ll be training is something able to carry heavier items stress to reduce. As it everyone should consider. without hurting your back. was said before, strength Strength training, which is otherwise known as resistance training, focuses on building muscles and strengthening the bones by use of resistance to muscular contraction. If you’re looking to keep fit and have a muscular physique, then strength training is definitely something you have to incorporate into your workout routine.

19

How to Combat Boredom When Exercising

20

When most people start a new fitness routine, they are often excited with the prospect of getting a total body transformation or improving overall fitness and health. But somewhere along the way, working out starts to get boring, especially when one commits to the same routine day in day out.

In this state of mind, inspiration to keep up with fitness starts to wear thin.

If not dealt with, boredom can become an excuse to start skipping workouts.

When that escalates, you can easily give up on your fitness goals and fall into a sedentary lifestyle. Luckily, you can continue to stay motivated, get results that you want, and enjoy your fitness journey by employing a few simple tricks. With that in mind, here are 4 useful tips on how to combat boredom when exercising.

Mix Up Your Routine

21

A great way to break the monotony of any fitness routine is doing something new. For example, if you like to run on the treadmill, try a change of scenery by heading outdoors for a run in the public park.

Alternatively, try workouts that you normally don’t do.

For instance, sign up for gym classes like Zumba, step aerobics, cardio kick boxing or yoga instead of your regular running or weight lifting routine.

These types of exercises classes can keep things interesting and may be a fun change over if your current fitness regimen is starting to get boring.

Take Advantage of Fitness Apps and Devices that Encourage Social Engagement Social engagement on the Internet is a common trend being used to motivate people who are pursuing fitness training.

For instance, you will find that many fitness trackers and other workout equipment nowadays come with performance tracking features that allow users to sync their workout data with online fitness communities like My Fitness Pal. Such platforms let users share their achievements or even join group challenges, which in turn make exercise something to look forward to and a fun experience altogether.

Play Fitness Video Games

out of a mundane fitness routine. They will keep you moving through a variety of engaging activities that range from action/ adventure games, to dance, interactive sports and so much more.

Find a Workout Partner Having a workout partner is often recommended as one of the effective ways to stay committed towards fitness training because someone other than yourself can hold you accountable. Beyond that, partnering can also help to combat boredom when exercising. For instance, you take part in small and friendly competitions with your partner. This will go a long way in keeping your workout sessions fun and motivating.

With the tips shared above, there is no reason Did you know video why you should struggle games could help keep to keep up with a boring you active? Forget about workout schedule. Keep the kind of games you an open mind and try play seated down while different things to spice up only twiddling your your workouts. By doing fingers. We’re talking about so, you are more likely to integrative fitness games maintain your zest for an such as Nintendo Wii Fit active and healthy lifestyle. or those played on the X-box Kinetic. Such games are fun and interactive, thus taking the boredom