practical-fitness

Body and Brain

Thu, 26 Jan 2023 21:01:39 GMT

Holistic Health Tips for Remote Workers

Work-from-home has been a blessing for many of us, but it often leads to a sedentary lifestyle and subsequent health issues. In this article, we’ll explore a few simple strategies to help you get up, get healthy and improve your remote work wellness.

Diet

It’s difficult to overstate just how influential our diets can be with regard to mood, focus, and productivity. If you can eat more healthy, energizing foods on a daily basis, you’re likely to see results at work and in your mindset. Start by including more fruits, vegetables, and whole grains, and

choose lean proteins and healthy fats over red meats as a source of sustained energy.

Exercise

Staying active is crucial for both our physical and mental health, and it’s not always easy to tear yourself away from a work desk and get your body moving. The key, then, is to find ways to incorporate movement into your ordinary routine, whether that means taking a walk after hours or simply

fitting in some yoga or calisthenics during breaks.

Workspace

A cluttered workspace can be distracting and increase stress, so it’s usually a good idea to

detox your desk and rearrange important appliances or items, so they’re easy to access. Start with any documents, folders, and hard drives - creating an ordered system for these can save you heaps of time in the long run and help you to feel like you’re on top of things. You could also try introducing a few indoor plants to help give your space a little extra color and spruce up your work calls.

Boundaries

It can be hard to separate your professional life from your personal life when you're remote working, but you can set effective boundaries for yourself by turning off phone and email notifications outside of business hours, allocating more time to be spent with

family and friends , and compartmentalizing your life to divide work and leisure . If you feel work is starting to eat into your free time, it may even be worth speaking with your line manager about reducing your burden.

Meditation

By practicing meditation regularly, you may find it’s possible to gain better control of your thoughts and emotions, leading to a sense of calm and clarity that can improve your work performance and your overall outlook. There are many

different forms of meditation - take some time to familiarize yourself with these and see if one of them could help you with your specific issues.

Mental Health

Without a healthy work-life balance, our mental health is likely to pick up the bill. If you're struggling with mental health issues onset from work, don't hesitate to reach out for support. In many cases, it is appropriate to speak with your manager, HR representative, or, if your symptoms are severe, a

mental health professional .

Transitioning

If you feel that you’re stagnating in your current role or you just want a change of scenery, it could also be worth considering a transition to a new employer. This process has been made easier than ever thanks to the array of online tools at your disposal, including free online CV builders.

This may help by allowing you to choose from a library of professionally designed templates and adding your own copy, photos, colors, and images.

Working to remain healthy in body and mind is simple in theory but can require hard discipline and consistency. Start by making a few small adjustments - over time, you may find these amount to a considerable change in mindset and physicality.

P ractical Fitness is a fully accredited certified personal trainer. We use the optimum performance training model to coach you toward an efficient pathway. Learn more at:

www.practicalfitness.co

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Pexels

How to Feel Better and Get Inspired During a Mid-Life Crisis

duda@ezlocal.com (Carmen Salerno) — Mon, 28 Nov 2022 15:23:02 GMT

By Jason Lewis

It is tough for many of us to realize that we are halfway through our lives because even though

we know that when it is all over, we will be going to a better place, it is still hard to think that we

haven’t accomplished all of the fun or exciting adventures that we set out for ourselves. If you

are feeling this way, then you just need to find some inspiration. The professionals at Practical

Fitness love to help people feel better about life and what lies ahead, so we have some tips that

can help you feel better during this mid-life slump.

Try the Ultimate Adventure and Start a New Business

Sometimes you may be feeling down because you don’t think that you have any adventure in

your life and everything is the same day after day. That can happen a lot if you have a career

that doesn’t have you looking toward the future. If you are looking for a change and you have a

good idea, then consider starting your own company. The hard part is coming up with an

exciting product or service, but once you have that, you can start to create a business plan.

When starting a new company, you need to first understand the importance of a business plan,

which basically outlines every step of the strategy to bring your new company to life. It should

describe what your product or service will be, how you plan to manufacture that item, exactly

how much money you will need to get started, where you plan to secure those funds, how many

employees you will need, the audience you plan to market towards, and the tactics you will try to

reach them. Once you have your plan in writing, follow it to the letter.

The other important part of starting a business is getting a marketing plan in place - even if you

don’t have the money to execute something large. As an example, memes are a popular way to

communicate on social media, and they can also be a great tool for promoting your business.

Because they are often funny or relatable, memes have the ability to reach a wide audience and

generate interest in your product or service. They can also be easily shared, increasing the

chances that potential customers will see your message. Best of all, creating a meme is as easy

as using this free meme generator , which allows you to easily add images and wording to your

meme. You can have an army of memes ready to go in just an afternoon!

Develop a Fitness Routine

Believe it or not, one of the best things that you can do during this period of your life is to get

involved in fitness. Not only will this help to improve your physical health, but it can also boost

your mental well-being. Exercise releases endorphins, which have mood-boosting properties,

and it can also help to reduce stress levels. In addition, getting fit gives you a sense of

accomplishment and can make you feel more confident about your appearance. So, if you are

feeling lost or uncertain about your place in the world, don't despair - getting involved in fitness

could be the key to helping you turn things around. If you’re having trouble finding a routine that

works for you, consider working with the pros at Practical Fitness for excellent one-on-one

instruction you can do in the comfort of your home.

Consider Moving and Renting a New Home

Another aspect of your life that may have you concerned is where you live. If your friends have

moved away, you don’t have a ton of family members around, or you just need to try something

new, then moving may be the answer . By going somewhere else, you can experience different

adventures, and you may even find a passion, job, or friend that you were never expecting.

If you are not yet ready to completely settle in a new city, then renting a home or an apartment

may be the answer. Before you pack your bags, it is a good idea to research the city of your

choice so you can narrow down your list of potential landing spots. For instance, if you are

looking for a rental in Angier, then you can look online and filter out the square footage, number

of rooms, and amenities that you would like to find in a rental and then contact the landlord to

learn more.

Start a New Hobby

At the very least, consider finding a new hobby or activity that you enjoy doing that can take

your mind off of things. That could be anything from woodworking to putting together complex

puzzles. Whatever you choose, it will keep you occupied, so you are not thinking so much about

your troubles. A great hobby is hiking because it allows you to get outside, get some fresh air,

and clear your mind with a walk through nature. If one hobby doesn’t catch your interest, then

try another.

As you can see, there are many ways that you can get through your mid-life crisis. Remember

to spend time in prayer and consider moving to a new city and renting a new apartment for a

fresh start, among other ideas.

Author: Jason Lewis

Jason Lewis is passionate about helping seniors stay healthy and injury-free. He created Strong

Well to share his tips on senior fitness.

Increase your metabolism, build lean muscle, and lose fat with personal training from

Practical Fitness . Schedule a consultation today!

How to Maintain Post-Pandemic Health and Fitness Goals

Wed, 19 Oct 2022 17:51:09 GMT

How to Maintain Post-Pandemic Health and Fitness Goals

The pandemic forced us all to spend more time indoors at home, causing many people to feel like self-care and fitness plans had been waylaid. Here are some resources from Practical Fitness to help you keep up with your health routine, now that things are returning to normal.

Find Ways to Work Out

If going to the gym or yoga studio isn’t your cup of tea, there are ways that you can work out at home.

The Best At-Home Bodyweight Workouts for Beginners on YouTube
Solo Martial Arts Drills That You Can Do at Home
How to Do the Perfect HIIT Circuit
10 Online Yoga Classes That Are Better Than Going to the Studio
Grab a Great Harness and Bring Your Dog Along for the Workout
Sign Up for In-Home Personal Training Through Practical Fitness

Set Yourself Up for Success

If you want to work out at home, you’ll need to set up a space that works for your routine of choice.

Engage in Healthier Lifestyle Habits at Home
How to Create an At-Home Yoga Sanctuary
How to Create a Home Gym or Workout Space

Maintain a Healthy Diet

As we all know, exercise and a healthy diet go hand in hand. Make sure you’re not falling into bad habits as you spend more time at home.

26 Weekly Diet Plans
7 Easy Ways to Meal Prep for Beginners

It’s important to implement a long-term plan for your health goals. Think outside the box to keep your fitness routine fresh, and make a point to commit to your nutrition as much as possible. Rely on technology where you need to, and don’t be afraid to reach out to a friend to work out together. Consider these resources a roadmap to help you maintain your lifestyle.

Author: Jason Lewis

Jason Lewis is passionate about helping seniors stay healthy and injury-free. He created Strong Well to share his tips on senior fitness.

Ready to create an exercise routine that makes sense for your life? Connect with Practical Fitness today!

Enhance Your Well-Being with These Health Tips

Tue, 30 Aug 2022 15:07:11 GMT

Enhance Your Well-Being with These Health Tips

Working out and dieting are not simply vain pursuits to look better. Attention to your health can make you a better human being inside and out by unlocking other areas of self-improvement. Reflect on the ways you can upgrade your whole self through enhanced well-being.

Improve Your Sleep Hygiene

As you work on your health, your sleep improves, and you naturally look for ways to enhance your sleep for better performance. Create bedtime rituals to get in the mood for slumber. While alcohol initially makes you drowsy, beer, wine, or liquor late in the evening disrupts sleep quality, leaving you less refreshed in the morning.

Eat Clean

Good diet and exercise work hand and hand, so search for easy and inexpensive recipes that rely on natural ingredients. After a few weeks of healthy eating, inflammation in your body subsides, and your mental clarity increases. Your digestion improves, and your energy levels remain consistently high during the day.

Pursue Career Improvements

Studies indicate that working out gives you more confidence and positive vibes. You may finally feel courageous enough to launch a business. You'll feel an intense sense of accomplishment as you reach your goals, which manifests in other areas of life.

Business creation is relatively straightforward with online resources. Review some of these helpful services:

• Professional groups and masterminds for community support and ideas

• Website creation services that give you an online footprint and store

• Bookkeeping and accounting software to organize your finances

• Online business formation to protect your personal assets and simplify recordkeeping

• Courses for advanced certifications and enhanced business skills

Change Careers

If you're ready to move on to a new industry, the clarity and conviction from stellar health can aid you in making the leap. Training with others can help you expand your network and provide opportunities for pivoting. Before job hunting, ensure your resume is perfect and formatted to catch a recruiter's eye. Use a resume builder and choose from a wide selection of resume templates for free online. Add your own text, images, photos, and colors and start your search.

Organize Your Home for Mental and Physical Fitness

Reduce negative energy in your home by clearing your space and letting more light inside. Eliminate clutter, starting with your bedroom so that you set the tone for your entire house. Once you've come up with a system for orderliness, do a deep clean.

Create a home workout space where you can engage in a tailored fitness regimen. Each body is different, and just as cars have maintenance schedules customized to their purpose, you need a fitness routine designed specifically for you. The trainers at Practical Fitness can come to your home to assist you in reaching your health goals and maintaining them!

Drop Your Bad Habits

A focus on fitness encourages you to kill destructive practices. The empty calories and hangovers that result from overdrinking will become a thing of the past as you work on your whole-body health. Vices like smoking, vaping, and recreational substance use work against a body staying primed, so you'll be motivated to give those up with the help of qualified counselors if necessary.

Let your physical enhancements be the indicator of a refreshed inner person. Whether you’re starting a new career or just getting in better shape, with proper focus on your mind and body, you can live the life of your dreams.

Jason Lewis is passionate about helping seniors stay healthy and injury-free. He created Strong Well to share his tips on senior fitness.

Creating Self-Care Goals And Sticking Through Them Throughout The Year

Wed, 27 Jul 2022 16:34:05 GMT

Creating Self-Care Goals And Sticking Through Them Throughout The Year

In this day and age, self-care is as important as ever. You need to take care of your body and your mind so you can get through every day and do the things that you love. Of course, while making goals is easy, sticking to them is not so simple. Here at Practical Fitness , we love to see people improve their lives through an active lifestyle, so we have some tips for great self-care goals and how to stick to them.

Create a Healthy Home Environment

The first step is to get your home environment under control because if you can't be happy and comfortable there, then you will not have the healthy baseline that you need to accomplish your other goals. One reason that you aren't happy at home may be because your living space is a bit too messy. If you have a lack of organization, it can affect your mental health because subconsciously, you feel like you are losing control of your life.

Try to declutter your life by going room by room and removing the items that you no longer use or need and donate them to charity. You can continue to keep a clean home by finding a place for everything, and when you are using an item, put it back. Once you have more space, consider creating a space for meditation so you can practice yoga to feel better on stressful days.

Keep Your Mind Sharp by Returning to School

If one of your goals for the new year is to excel in your career, then you can do that by returning to school for an online degree. This is a chance to sharpen your skills and learn how to get to that next plateau. A great idea is to return for your master of business administration , which will give you the chance to learn about essential skills such as management, operations, and leadership. You will also learn real-life example of what you would face in the world of business so you can be prepared for anything. By going for your degree online, you can attend classes during your own time so you can continue to live a happy life.

Improve Your Health and Look Your Best

One of your self-care goals should be to engage in physical fitness throughout the year so you can be healthy and look your best. You can start easy by fitting 20 minutes of exercise into your daily morning routine. That fitness routine can include anything from walking around the block to riding a bike or engaging in light weights. A morning exercise routine is also a great way to get a natural energy boost before work or school.

You can continue to feel and look your best by going shopping for new clothes for your new fit lifestyle. Look for comfortable clothes but don't sacrifice style. Look for soft and comfortable pants, a few flashy shirts, and women should consider a bra that is easy to wear without the uncomfortable underwire. Go to the store and try different options. When you love how you look then you will have a better chance of following your fitness goals.

Get Enough Sleep

In order to follow all of these self-care goals, you need to make it a point to get enough sleep every night. You should have seven to nine hours of rest in order to wake up feeling energized and ready to take on a new day. Plus, when we sleep, our immune system gets a chance to refresh. If you want to maintain your healthy sleep, then you need to make it a habit to go to sleep and wake up at the same time every day so you can set your circadian rhythm. Also, avoid looking at your cell phone while laying in bed to avoid the harmful blue light that can keep you awake.

As you can see, there are many self-care goals that you can set for yourself and great strategies that ca help you to stick to those goals. Keep up your healthy lifestyle by keeping a clean home and return to school if it will help, and you will continue your happy life. If you would like to know how Practical Fitness can support you on your journey, then call us at (336) 954-6395.

By Jason Lewis

Jason Lewis is passionate about helping seniors stay healthy and injury-free. He created Strong Well to share his tips on senior fitness.

Image Source - Unsplash

Struggling with Obesity? These Affordable Tips Can Help You Make a Lifestyle Change

Thu, 14 Jul 2022 21:23:25 GMT

Struggling with Obesity? These Affordable Tips Can Help You Make a Lifestyle Change

Looking for personalized in-home fitness training? As fully accredited Certified Personal Trainers, Practical Fitness uses the Optimum Performance Training model to coach you toward an efficient pathway to meet our personal health and strength goals. Give us a call today! (336) 954-6395

Obesity affects millions of people around the world, according to the World Health Organization. This health condition can lead to many complications with your health and also leave you feeling stressed, tired and down on yourself. Often, people turn to fad diets to make a change, and while it can work for some, it’s not a sustainable lifestyle. Losing weight requires a series of wellness-focused actions done over a long period of time.

If you’re looking to tip the scales in your favor, Practical Fitness has put together the following tips to help you lose weight, save money, and make a lifestyle change.

Find Enjoyable Workouts and the Right Gear

The first part of losing weight is regular exercise. The problem that many people have is that, over a short amount of time, working out simply becomes a chore. There isn’t a magical combination of exercises that work for everyone. Instead, as UW Health points out, the key is to find a workout that you enjoy . If you hate the treadmill, stay off it. Like playing sports? Then sign up for one in a recreational league. You can also sign up for personal training sessions to stick to workouts that work for you.

Once you find the exercise that moves you the most, you’ll find it easier to keep yourself moving. You'll also need the right gear for a safer and comfortable experience while working out. Invest in comfortable walking shoes, a stylish water bottle, earphones for motivating music, or whatever you need that helps as you start your fitness journey.

Many people getting serious about their fitness regimen create a home gym. Whether it’s carving out a space dedicated to workouts, like retrofitting a spare room or a corner of the garage, or building on, be sure you optimize the area for its purpose. Along with having the appropriate equipment like gym mats and weights, bring in more natural light to keep you energized. Check out window cleaning services near you to get the job done right.

Get Plenty of Rest and Relaxation

The next step to losing weight is to find the right balance between exercise and rest. Punishing yourself day after day with intense cardio and strength training will eventually wear you down. You also could injure yourself if you go too hard, too fast. Taking a break and getting rest is just as important as the amount of weights you lift, or the minutes you run. Give yourself off days from exercise. Rejuvenate yourself with spa days and massages , as well as release some tension with acupuncture. Treating yourself from time-to-time will keep you motivated and energized to keep losing. Just make sure you find treatments that are within your budget.

Revitalize Your Kitchen

There are hundreds of diet plans out there that aim to help you shed weight fast. Dieting is important for weight loss, but don’t focus on finding the miracle diet of your dreams. The best rule of thumb for choosing a healthy diet is to simply eat less. Check your calories and avoid eating when you’re not hungry.

Another key point to keep in mind is to avoid takeout all of the time. Invest in clean eating by purchasing locally grown foods, proper pots, pans and kitchen knives so that you can prepare your own meals right at home. You could even start your own vegetable garden to enjoy seasonal produce. This will give you more control over what you eat and will help lead to faster results.

Consistency is Key

Another factor that greatly influences your health and weight loss is your daily routine. If your eating habits, sleeping habits and level of activity wildly vary each day, then your body doesn’t really know how to react. The result is you storing more fat and feeling less energetic.

To create enduring healthy habits, start small and build from there. Start by eliminating fast food from your diet for a few weeks. Once you’ve hit that goal, create another one. Create a routine that you can live by, one that leaves you plenty of time for sleep, exercise and eating healthy meals. Staying regular will help these healthy actions become lifelong habits and keep your diet and exercise going longer and stronger.

So, there it is. It’s not a miracle secret, a magical foolproof weight loss plan, but just a combination of affordable wellness actions aimed at helping you lose weight and getting down to a healthy size. Actions lead to habits, and habits lead to a lifestyle. Once you embrace this new lifestyle, you’ll find yourself feeling thinner, happier and healthier.

Photo Credit: Pixabay.com

Author: Katie Conroy

kc@advicemine.com

Self-Care for New Side Hustlers: Tips and Strategies for Finding Balance

Thu, 14 Jul 2022 21:11:54 GMT

Self-Care for New Side Hustlers: Tips and Strategies for Finding Balance

About one in three American workers earns extra money by working a side hustle, helping to increase their annual salaries, save money for the future, pay off outstanding debts, and boost their career skills. And while these are all excellent reasons to start your own side hustle, juggling a side business can wreak havoc on your health and well-being if you’re not practicing self-care. Side hustling can lead to burnout, making you stressed, anxious, depressed, and much less productive at work.

To start your side hustle without hurting your physical, mental, and emotional health, Practical Fitness for Functional Strength offers the following self-care tips and strategies for busy professionals.

First, Choose the Right Side Hustle

To truly succeed as a side hustler, it’s important to love what you’re doing. Don’t pursue a side hustle just because it’s lucrative and in-demand: Make sure you enjoy the work, will have the energy to show up for it after a busy week at the office, and can balance the side hustle with your day job.

You might also consider choosing a side hustle that calms, relaxes, and energizes you. Side hustles that involve baking, writing, crafting, dog walking, or pet sitting can feel a lot like self-care for some, or you could deliver groceries, maintain lawns and gardens, or plan events for clients.

Make Sure You’re Getting Enough Fresh Air

In addition to choosing the right side hustle for you, it’s important to make sure you’re stepping outside for some fresh air — especially if you work indoor jobs and are frequently exposed to hazards such as dust mites, mold, fragrances, smoke, pesticides, and strong household cleaners. Spending just 120 minutes in nature each week has been linked to improved health and well-being, but 60 minutes a day is even better.

If your schedule is so busy that you forget to step outside each day, try setting up daily reminders on your phone. Step outside for a walk, a quick workout, or lounge outside with a book or magazine.

Apps like dminder can also be used to track your sun exposure and vitamin D levels. Just make sure to apply sunscreen if you’ll be spending a lot of time in the sun, or wear protective hats and sunglasses. You could even bring your work outside if either of your jobs enables you to work from home.

Manage Excess Stress and Anxiety

Burnout is possible when you’re working a side hustle, but managing anxiety and looking for ways to reduce stress will help to prevent yourself from becoming physically, mentally, and emotionally drained. Here are a few strategies to manage excess stress and anxiety while working a side hustle:

Give online therapy a try . You may not have the time to meet face-to-face with a therapist, which makes virtual therapy an excellent option. Online therapy services are not only private and secure, but they’re convenient, affordable, and easier to fit into your busy schedule. When looking at pricing options , be sure to compare the profiles of licensed providers, and check to see whether complimentary consultations are offered.
Try an in-home fitness program . To stay physically fit and healthy — and look after your mental health — it’s important to make time for exercise. Practical Fitness offers in-home coaching services to fit your busy schedule as a side hustler, helping you to reduce stress, optimize your nutrition, and achieve your fitness goals.
Put your phone away . Being “on” all the time may sound like a good thing when you’re a busy side hustler, but excessive use of smartphone devices reduces sleep quality and increases stress and anxiety. As such, it’s best to put your phone away at least an hour before bedtime, and instead use this time to meditate, journal, practice yoga, or soak in a hot bath.

Become a More Efficient Side Hustler

As you launch your side hustle and learn to juggle two jobs, you’ll find that increasing your efficiency each day will allow you to make more time for self-care. Use apps like Freedom to block distracting apps and websites during the workday; keep your workspace clean and free of clutter; and manage work projects and tasks with apps such as Trello, Evernote, and Todoist.

Starting a side hustle can be a great way to bring in some extra cash, but a larger salary shouldn’t come at the expense of your health and well-being. It’s important to make time for self-care no matter how busy you are with your side hustle, because ultimately, good health is your greatest wealth!

Are you ready to kickstart your fitness routine? The certified personal trainers at Practical Fitness for Functional Strength have your back. Contact us to schedule your free consultation: practicalfitness.co/contact ; nathan@practicalfitness.co ; 336-954-6395

Image via Pexels

Author: Katie Conroy

kc@advicemine.com

Self-Care and the Quest for Personal Growth: What You Need to Know

Thu, 14 Jul 2022 21:03:42 GMT

Self-Care and the Quest for Personal Growth: What You Need to Know

During a quest for personal growth, self-care often takes a back seat. After all, you have new priorities, so taking the time out of your day to care for yourself may seem wasteful.

The issue is, self-care is always important, particularly during periods of personal growth. If you’re how you can fit self-care into your schedule, Practical Fitness’ free jumpstart challenge is the best way to get you started. Learn more here .

Self-Care and the Quest for Personal Growth

Many people assume that personal growth is fulfilling enough in its own right, making self-care less necessary. However, while making progress toward goals can be uplifting, that doesn’t mean it’s enough to keep your spirits up while you navigate various challenges.

Often, personal growth takes a lot of energy, making the experience stressful. Even if the reward at the end of the journey is worthwhile, finding ways to ease the associated stresses is essential.

Why Self-Care Matters When Starting a New Career

Starting a new career can lead to a ton of personal growth. However, the venture can also be quite stressful. If you’re currently working, you might have to keep that job while also spending time expanding your skillset, ensuring you can transition into your preferred field. You may even be battling burnout , making both of those tasks harder.

In some cases, going back to school may be essential. For example, if you want to land a tech job , earning an online degree in information technology gives you the skills you need to become an IT expert . If you have your sights set on a business career, a degree in business, economics, or finance could help. For a position in advertising , a marketing, communications, or psychology degree could do the trick.

Regardless of the approach, there’s a decent chance you’ll feel stretched a bit thin. That’s why self-care is so vital. With self-care, you get a chance to rejuvenate and recharge. Plus, many of the activities can be fun, ensuring you have some bright spots in your day while you move toward a brighter future.

The Importance of Self-Care During Major Life Changes

Over the course of your life, you’ll experience a range of major life changes. Some will be inherently positive, while others may be negative, but they’ll all be stressful in their own way.

For example, most would view buying their first home as a positive event. However, it’s also incredibly challenging. Choosing a mortgage type , awaiting the results of home appraisals , addressing issues after home inspections, and working your way toward closing takes a lot of time and energy. Plus, the experience is emotionally charged, making it even more stressful.

Similarly, having a child is often a joyous occasion, but it also throws your life into upheaval. Sleep disruptions are incredibly common when you have a baby. Additionally, you may find it hard to fit socializing, hobbies, or other activities into your schedule.

Self-care becomes important during major life changes because any significant shift in your paradigm – including positive ones – isn’t always easy. You need a respite from the stress, ensuring you can keep moving forward without sacrificing your health or well-being.

Self-Care Activities for Busy People

Fitting self-care into a busy schedule might seem impossible. Luckily, there are a few options that only take minutes to complete, like HIIT , allowing you to reduce your stress without disrupting the flow of your day.

You could try two minutes of deep breathing or a five-minute guided meditation . Listening to a mindfulness podcast while commuting or doing chores could also work, as well as dancing to your favorite song each day. Even 10 minutes of reading or stretching can make a difference.

Rethink self-care by finding quick moments of joy. That way, you can squeeze them in whenever the chance arises.

Meditation: How It Can Help You Through COVID

Thu, 14 Jul 2022 21:00:06 GMT

Meditation: How It Can Help You Through COVID

To say that COVID-19 has been a stressful time is a drastic understatement. Parents are juggling working at home and caring for their children. Many of us haven’t seen friends or family due to distance, disorder, and even death. Indeed, COVID-19 is beyond stressful for almost all of us.

As we adjust to the global pandemic and live in a new normal, you might feel anger, grief, or depression. These negative emotions aren’t bad to have, but they aren’t good to hold on to, either. Letting go is hard, but fortunately, there is one tool that can help: meditation. Let’s take a look at how meditation can help you deal with the stress and tension from COVID-19.

Why Meditate

Scientific findings on meditation show that it has a profound impact on your emotional well-being by clearing away the mental clutter that adds to stress. Researchers at MSU found that meditation can increase focus and widen your perspective, helping you manage stressful situations and increase self-awareness. With meditation, you focus on the present, which can reduce anxiety and depression and also increase patience and tolerance — with yourself as much as with others.

While a growing body of scientific research supports the mental health benefits of meditation, there is also evidence that it can positively impact your physical health, as well. Meditation can ease the symptoms of conditions such as:

Asthma
Cancer
Chronic pain
Heart disease
High blood pressure
Irritable bowel syndrome
Tension headaches

While meditation isn't a substitute for medical treatment, it may be a useful tool, along with other means of managing stressful situations like COVID-19.

Ways to Meditate

Meditation is a very broad term for the various ways you can induce a peaceful state of being. There are many ways to meditate, but they all share a common goal: to achieve inner peace.

Here are a few techniques that can be effective for people just starting their meditation journey and those who have been on this path for a while:

Mindfulness: Stay connected to the present moment by focusing on the flow of your breath and letting go of intrusive thoughts.
Contemplative Prayer : Use one word or a simple prayer to sit in silence and stillness to feel closer to a higher power — be it God, the universe, nature, or whatever name you choose.
Transcendental Meditation : Silently repeat a mantra — such as a word, sound, or phrase — to stay in a state of rest without needing too much effort.
Yoga: Through a series of postures (asanas) and controlled breathing exercises (pranayama), you can create both a flexible body and mind.
Guided Meditation: Use your senses to visualize places or situations you find relaxing.

You can also try one or several award-winning meditation apps like Calm or Headspace to help you discover the technique that works best for you. You can listen to one when you walk the dog. Even just sitting in silence for 10 minutes every morning can have a major impact.

Where to Meditate

While you don’t need any special tools to meditate, it can be helpful to make a special meditation space to help you get into the moment. Meditation is emotional and physical, but it can also be spiritual. Before you begin, Redfin recommends clearing the air by using purification rituals to remove bad energy from your meditation space. Choose a spot where you won’t be distracted, have plenty of natural light, and can stay seated for long periods of time. Some people enjoy a meditation practice that is accompanied by soft music and aromatherapy.

Whatever meditation path you choose, be sure to stick with it for a few weeks so you can really see the change in your life. Make it a part of your self-care plan, so you can really commit to the habit. Also, make this time one of hope and healing, progress and practice, so you can find the silver lining in these dark and disorderly days.

Increase your metabolism, build lean muscle, and lose fat with personal training from Practical Fitness . Schedule a consultation today!

Affordable Ways to Help You Get and Stay Fit While Recovering From Addiction

Thu, 14 Jul 2022 20:53:29 GMT

Affordable Ways to Help You Get and Stay Fit While Recovering From Addiction

Ready to look and feel fantastic? Fully accredited and certified personal trainers from Practical Fitness can help you meet all your fitness goals while training from the comfort of home. Call (336) 954-6395 today!

If you are battling addiction, you might be looking for the best ways to incorporate a healthy lifestyle. Research cited on SmartRecovery.com shows that physical fitness can help improve how you look and feel while keeping your mind off of dangerous, addictive behaviors. There are plenty of affordable ways to stay healthy, making this a worthwhile endeavor, and the following tips can help.

Why Getting Fit Is Helpful When Managing Addiction

Getting physically fit gives you a goal to work toward, while ensuring that you are not engaging in the same addictive behaviors you might have had in the past, such as excessive drinking or using drugs. From a psychological standpoint, focusing on your fitness and health can give you a new meaning to your life. Aim to work out five times a week if you are healthy and otherwise give the OK by a doctor to do so. It's important to listen to your body and stop when you need rest. The best part is, you can do this without breaking the bank.

The Best Exercises Are Ones You Like and That Fit Your Budget

The best exercises to help you keep your mind off addiction are those that you enjoy. Think about what you like to do: Would you enjoy engaging in a team sport, like volleyball or soccer, or would you rather do something solitary, like jogging? There are no right or wrong answers here — it is all a matter of what you think you will stick with for the long run. It's even possible to work with a personal trainer from Practical Fitness who can develop a fitness program that you can do in the comforts of home.

Need some new gear to keep you motivated to stay committed to a new fitness routine? Pick up a comfortable pair of leggings, high-quality footwear , and durable crossover bra to maximize your workouts.

How Technology Can Help You Stay Fit

If you haven't already, consider getting a fitness watch such as a FitBit or something similar. These are useful for tracking your heart rate, calories burned, and how well you are sleeping at night, and they can keep you motivated with your fitness routine. While a smartwatch isn't mandatory, Better points out that it is helpful to see how you are doing. You can set personal goals and work on beating them, and it can give you an accurate idea of how you are doing while keeping you within a safe workout level.

Taking Care of Your Mental Health After Addiction

After dealing with an addiction, it's necessary to monitor your mental health. Consider keeping a journal, so you can gain a better understanding of your feelings. Journaling is a great way to find out if there is anything triggering you, and if you are in danger of relapsing. Talk therapy, either one-on-one with a therapist or as part of a group, can be another way to take care of your mental health. There are many resources for free or low-cost therapy out there that can be beneficial.

Staying Healthy and Fit for The Long Haul

Taking care of yourself when recovering from addiction can be a challenge, but possible to manage. Understanding the best ways to work out and look after your mental health while saving money can be instrumental in helping you build a new life.

5 Ways Aerobic Exercise Can Help Your Mental Health

Thu, 14 Jul 2022 20:37:07 GMT

5 Ways Aerobic Exercise Can Help Your Mental Health

If the relationship most people had with cardiovascular exercise was a Facebook status, it’d be complicated. The idea of running or swimming long distances isn’t attractive to many people. However, cardio is a powerful workout that can be integrated into nearly any routine, and has massive mental and physical benefits to mental well-being.

Aerobic exercise changes how brain cells communicate

At a basic level, nerve cells in your brain communicate with each other and regulate what’s going on in your mind and body. Stress , anxiety, addiction and other mental health issues can short-circuit or change the way cells communicate with each other, which contributes to problems with relapse and withdrawal.

As an example, studies have shown aerobic exercise can change how different neurons signal each other in areas of the brain associated with addiction. Instead of signaling to each other that you need to go smoke a cigarette, they’re changing their tune. Cardio may help reduce cravings and anxiety, and even may reduce withdrawal symptoms. Through cardio, you could be less vulnerable to relapsing. This can be fundamental in achieving change in your life.

Mental fitness and aerobic exercise go hand-in-hand

Per the research journal Cognition and Emotion, aerobic exercise can improve mental regulation, including helping people overcome feelings of helplessness or serious distress. Oftentimes, a critical part of improving mental health is overcoming distress and negative emotions that make you feel like you can’t succeed. Try to make cardio a keystone habit in your life — instead of mulling over negative situations, go for a jog, ride your bike or do some hot yoga. Cardio is an excellent tool to deal with stress and build mental fitness.

Cardio helps build mental resilience

When you mess up, it’s important that you forgive yourself and bounce back. That’s resilience. The physical effects of stress, depression, anxiety, addiction and other mental health issues can be substantial. Cardiovascular exercise requires the triumph of mind over body as you push yourself to new limits and achieve your goals.

Music makes cardio easier

Of course, Rome wasn’t built in a day. Getting your program started out strong can be challenging. There are tools and tricks you can use to help; for instance, upbeat music is shown to help you get more out of your workout. Put on your Nanopods and your favorite playlist ! A study cited by Forbes indicates that not only does music help you get into the exercise groove, it can help you reach your target heart rate and stay there longer, while perceiving the workout as less strenuous. As a result, you can work out longer and with more energy, and feel less tired at the end.

Aerobic exercise could improve your memory

Ever kick yourself for forgetting an important event? As Aaptiv notes, an unexpected but fantastic benefit of aerobic activity is the possibility to improve your memory . Maintaining a regular fitness program actually enlarges the part of the brain responsible for learning and verbal memory. That’s a lifestyle and health perk from every angle!

The benefits extend beyond initial recovery

The habits, routines, and skills that you develop in response to addiction can help you maintain all-around health for the long term. The extensive benefits of cardiovascular exercise include the ability to better manage blood pressure , control weight, improve-self confidence, boost energy, and many other advantages. Regardless of what stage you are at in life, aerobic exercise can help you achieve your wellness goals and be successful.

Cardiovascular exercise isn’t the whole answer, but it’s part of the overall picture of health and well-being. It doesn’t matter whether you get out and run, bike, swim, hike, or something else, as long as your heart gets pumping. Do something you enjoy, but also challenges you.

Author: Jason Lewis

Jason Lewis is passionate about helping seniors stay healthy and injury-free. He created Strong Well to share his tips on senior fitness.

Ready to create an exercise routine that makes sense for your life? Connect with Practical Fitness today!

4 Ways You Can Save Money and Live Better

Thu, 14 Jul 2022 20:30:38 GMT

4 Ways You Can Save Money and Live Better

Starting a healthy lifestyle does not have to be a financial burden . If you are looking for ways to eat better, get more exercise, and keep money in your pocket, start with these four simple tips. You can make adjustments a few at a time until you reach the lifestyle you desire.

1. DIY Your Diet When You Can

Many people struggle to eat a healthy diet simply because they cannot afford it. If you want to save money and eat better, consider a more DIY diet. You can buy your fruits and vegetables in season at the local farmer's market. That will likely be cheaper than the grocery store, but if you have the space, consider growing them. For the price of a bag of seeds, you can have your favorites available in your yard or kitchen window.

For those healthy pantry foods that do not perish quickly, buy in bulk from a wholesaler to save. Research diets with plenty of protein that allow you to cut back on meat. When you do eat meat, leaner meat, such as chicken, is healthier and less expensive.

2. Exercise for Free

A common misconception is that you have to pay expensive monthly gym fees to exercise. You can create a great workout plan that incorporates in-home exercise routines with minimal equipment. If you aren't sure how to get started, consider scheduling a free consultation with an in-home personal trainer from Practice Fitness. Get outside when the weather is nice to stay active. Talk to your employer about company-funded wellness plans. Some businesses offer packages with fitness classes or nutrition consultants. You can even download free apps to help you set personal goals.

3. Get Rid of a Bad Habit

Do you have any bad habits that hurt your health and cost money? If you smoke cigarettes, giving it up is a great place to start. If you love junk food, you might start supplementing your favorite unhealthy treats with something healthier. If you work from home and spend much of your day sitting down, consider putting your computer on a high counter or investing in a standing desk. One study shows that sitting is the new smoking, slowly contributing to increased risk for chronic disease.

4. Start a Business That Promotes Your New Lifestyle

If you can find a way to incorporate things that you love into your new lifestyle, you could turn your wellness plan into a business opportunity. Document your changes in an affiliate marketing blog. If you love yoga, get your certification and open a yoga studio. Research business best practices in your niche and dedicate time to creating a strong, detailed business plan. For example, if your company provides client-facing services, create professional invoices using a customizable invoice generator that allows you to input your brand logo and colors. You want a system for payment collection that promotes prompt payment. Getting organized is the best way to start.

Healthy Living Saves Money

As you start to make lifestyle changes, you'll see the repercussions in positive ways. Your health insurance premiums will decrease. You can start biking to save on gas and auto maintenance costs. Cooking at home saves on the cost of eating out.

The changes you make could have a drastic impact on your quality of life. If you start with a positive attitude and determination, there is no end to what you can accomplish. All you need to do is stick with what you enjoy and avoid making changes you think might be unsustainable for you.

4 Ways to Recharge, Reinvest in Yourself, and Come Back Stronger

Thu, 14 Jul 2022 20:16:30 GMT

4 Ways to Recharge, Reinvest in Yourself, and Come Back Stronger

Working full time, parenting, and squeezing a social life into the spaces between can be monumental tasks for even the most organized people. The constant strain of remembering the things you have to do every day may be exhausting you mentally and emotionally. If you’re finding yourself low on confidence and wondering why you’re working so hard, these four tips from Practical Fitness can help you check in with yourself and remind you of your priorities.

1. Target What Your Body Needs for Optimal Health

Are you getting the right amount of sleep every night? According to the CDC, sleeping for at least seven hours is appropriate for most adults, but some of us need more shut-eye. If you are struggling with fatigue or a chronic health issue, going to bed earlier or making time for a nap may be in order.

Nutrition and exercise are equally important for optimal health. Ensure that you are drinking enough water, eating enough fiber, and walking at least 7,000 steps per day. Walking as much as possible and scheduling mini-workouts during the day can help you build confidence as you reach these smaller goals. If you are out of shape or your diet is less than adequate, focus on making incremental changes instead of setting lofty or unrealistic goals.

2. Assess Your Mental Wellness

Mental health all too often be pushed aside or ignored until it’s too late: Panic attacks, meltdowns when stuck in traffic, and snapping at your spouse on a daily basis are all common signs of burnout . If you’re feeling tired, overwhelmed, or just “off” and you’re not sure why, start writing down your feelings, using worksheets for anxiety or depression, or seeing a counselor on a regular basis who can help you understand why you feel so frustrated or burnt out. Online counseling can be a great option for those who do not have the time or availability to leave their home for an appointment.

3. Improve Your Work-Life Balance

Whether you’re working in an office or at home, your work-life balance will suffer if you do not manage your workload and take time for yourself every day. If you are going into the office daily, speak with your supervisor about scheduling a remote workday each week or month for your mental health. If this is impossible due to your line of work, consider using a few vacation days to recharge. Establish good boundaries with your co-workers and practice saying “no” to requests that you do not have time or mental energy to fulfill.

4. Disengage from Constant Work

If you work for yourself or are a manager of multiple employees, it can often be especially difficult to disengage from work as you feel an ever-present sense of responsibility. To get a handle on this, make a list of your weekly goals and clock out when it is time to go home. Turn off your phone and put limits on apps that leave you working late into the night — or scrolling and reorganizing your to-do list until you’re fatigued — with no real purpose.

Living your best life does not always have to mean making big sacrifices to build confidence or achieve physical or mental wellness goals. Focus on making small changes toward your larger overall goal of a better you.