Wellness Archives — ShesTough
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Category: Wellness

Skin Care Benefits Of Good Exercise

Exercising and workouts can help improve your body, complexion, and mind. Exercising has lots of tremendous benefits, not just to your figure; it an effective skin remedy that can help treat wrinkles, acne, and so on.

 

There are lots of reasons to workout. For some people, they want to lose weight, others just want to stay healthy. Irrespective of the reason, everyone agrees that exercising is beneficial in the short and long term. Despite the numerous benefits of exercise, very few people know that it is very effective in achieving healthy skin. Let’s look at some of the beauty benefits of exercising.

 

Skin Glow

Cardio exercises like running can increase your heart rate, which in turn helps to supply oxygenated blood to your skin. The result of this is a post-workout glow, and that will leave people asking what kind of skincare routine you employ.

 

Wrinkle removal

Exercising facilitates the reduction of cortisol and other stress-related hormones. An increase in cortisol levels leads to more production of sebum, thus facilitating more acne breakouts. Excessive collagen can also lead to an improvement in wrinkles. Workouts and exercises help in the production of collagen, which helps to keep your skin firm and reduce wrinkles.

 

Reduction of Acne

 

Workouts help in the circulation of blood around the body. This keeps your skin fresh and healthy. An increase in blood circulation as a result of exercising also helps remove toxins from the body (this is usually experienced when we sweat). In addition, exercising helps to repair any hormonal imbalance that might lead to adult acne.

 

Mind you, to achieve the skincare benefits that exercising guarantees, you have to incorporate a few extra steps. If you are prone to acne, ensure you have a facial wipe in your gym bad. Clean your face immediately you finish your workouts. If you are prone to eczema, wear workout clothes that can immediately wick sweat away from your skin. More importantly, never exercise with your makeup on; it will only inflate your facial problem.

 

Healthy Hair

An increase in blood circulation reinforces your hair and makes it stronger. The blood is packed with essential nutrients that help with hair growth. The fact that exercise helps to reduce stress means your hair will unlikely to lose its color, fall out, and so on.

 

The good thing is that all types of workouts and exercises are good for your hair and skin. As long as you are improving your blood circulation and reducing stress, you will see the benefits. Remember to mix up your routine and incorporate various workouts. Mix up cardio workouts like running, with strength training like weight lifting, and wrap it up with yoga.

WARMING UP – WHY AND HOW

Warming up an essential part of exercise and sometimes overlooked. Lack of time, patience, and knowledge are some of the reasons why one may skip their warm-up. In this article, we will be discussing the benefits of warming up and how to warm up.

 

Exercise is known to be good stress on the body. The mind and body co-ordinate and generate movements that have been known to both enhance and maintain health/fitness levels. When the right amount of stress is used, health benefits are achieved. When the wrong amount of stress is used, the chance of physical injury is increased. This may manifest as a strain, to a muscle or tendon, a sprain to a ligament, or an insult to a nerve. Injuries often are the result of exceeding a threshold that the body is not capable of maintaining. For example, lifting too much heavyweights, doing too many repetitions, or sudden uncoordinated motion. Since injury is a major factor in ‘falling off’ a program one should take the proper precautions to avoid this setback. This is where warming up comes into play.

 

When one warms up, they drive blood throughout the working muscles, tendons, and ligaments. The joints are lubricated and the core body temperature is warmed up. The nervous system is also stimulated and prepped for the co-ordinated motion that is to be executed between the brain and body. Both of these effects strongly reduce the chances of injury by preparing the muscles, joints, and brain for the ‘good’ stress that is to come. A systemic review on studies regarding warming up (from 1966-2005), published by the Journal of Science and Medicine concluded, “the weight of evidence is in favor of a decreased risk of injury” (Fradkin, 2006).

 

Now that you hopefully see the benefits of warming up we will outline the 3 ways of warming up: Mind, muscles, and movement.

 

  • Mind – Consider the mind being the boss of the body. Before warming up the body it has been shown that there is benefit in warming up the mind first. An example of a mental work out would be visualizing yourself exercising beforehand. Visualize and imagine you are exercising with positive and successful results. A systemic research study published by the Journal of Sports Science and Medicine concluded that mental imagery with physical performance together is best for improving strength (Slimani, 2016).
  • Muscles – Warming up the muscles can consist of any form of cardiovascular activity. Walking or jogging on the spot, elliptical, treadmill, and jumping jacks are all examples. Just make sure to start off gently. Consider this portion lubricating your joints, increasing your heart rate, and blood pressure, prepping your body for your exercise routine. To save time you can consider combining the first two warm-ups together (mind and muscle).
  • Movement – Rehearsing your first exercise, with no load, is crucial before training. This warms up your motor control centers, which link your brain and body together. Physically rehearsing your first exercise, with no weights, and little range of motion progressing into a full range of motion is optimal. For example, if your first exercise is a barbell squat. Begin first by doing ½ bodyweight squats for 15-20 reps. Then full bodyweight squats for 15-20 reps. This will prepare the mind and muscles together.

 

Apply these three warm-ups before exercising to see better results and avoid injury. Now go and get it, tough girl!

 

 

Resources

Fradkin, Gabbe, Cameron, F., GJ, CA. (2006, September 1). Effects of Mental Imagery on Muscular Strength in Healthy and Patient Participants: A Systematic Review. Retrieved June 11, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4974856/

Slimani, M., Tod, D., Chaabene, H., Miarka, B., & Chamari, K. (2016, August 5). Effects of Mental Imagery on Muscular Strength in Healthy and Patient Participants: A Systematic Review. Retrieved June 11, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4974856/

HOW TO RELIEVE STRESS DURING QUARANTINE

2020 has been a stressful year for many. Coronavirus, self-isolation, social distancing, changes in income, and increased pressure have impacted many people in the world. These stressors can certainly take a toll on both your physical and mental health. In this article, we will outline strategies to create an environment for less stress and more health.

 

Simply put, you can use these two strategies: Actions to approach vs actions to avoid

 

Some things you have the power to control and should consider approaching include:

 

  • Taking care of your self– this can include exercising, going on a walk, eating clean, drinking water, and being kind to yourself. If you feel overwhelmed doing nothing and taking time off is okay too.
  • Starting/ending the day with mind settling strategies – this can include meditation, positive word affirmations, goal setting for the week, journaling, or writing down 3 things you are grateful for.
  • Turning off the news and limiting social media – stay informed but don’t read about the pandemic every day. Information overload can create a burden of stress on your well-being. Also, consider unsubscribing or un-following pages that don’t add positivity or value to your life and replacing with positive shows and pages. If you are going to stay informed focus on the facts and avoiding conspiracy theories
  • Having fun with friends and family – this includes playing games, going on walks, and implementing any form of fun or play. This can be virtual or in-person (following social distancing guidelines of course).
  • Planning for the week ahead, a year ahead –this might include: personal development, career development, and re-arranging priorities in your life that align with a more desirable future.
  • Following public health recommendations – social distancing, hand sanitizing, and following other protocols because we are all in this together! It is important we all cooperate for the greater good of our communities.

 

Some things you should consider letting go and avoiding include:

 

  • Predicting what will happen next – no one has this answer so it’s not worth dwelling over.
  • Judging others’ actions or decisions – focus on you as you cannot control anyone but yourself.
  • Predicting how long this will last for – this is out of your hands.
  • Judging your anxieties – don’t be too hard on yourself. Let your emotions naturally express themselves and focus on creating balance and support around them. Be compassionate to yourself.
  • Being over-analytical – too much analyzing can lead to anxiousness, fear, worry, and high stress if it gets out of control. We suggest creating balance instead. Find times in your day to unwind and follow the above-mentioned stress reduction techniques

 

We are going through a process and it will take some time to pan out.  It’s a pandemic, after all, so give your self some grace. In the meantime try these strategies to relieve stress during this social distancing period. Stay well 💪🏽 Follow on Facebook!

5 WAYS TO STAY HEALTHY DURING COVID-19 SELF-ISOLATION

Today’s ShesTough article we look at 5 ways to stay healthy during self-isolation times.

1. Get Exercise

During self-isolation, it is so important you keep your body finely tuned. It is very easy to fall into the pattern of more sitting, more eating, less moving pattern when you are spending long periods inside. This leads to a lot of health issues like weight gain, poor sleeping habits, and discomfort in the spine. By exercising, you can ensure your body stays finely tuned and far away from negative consequences. Consider our in-home training programs here at ShesTough, that can keep you fit and well during the self-isolation period.

 

2. Get Fresh Air + Sunlight

Self-isolation can be a dark time for some. Excessive periods inside mixed with energy-draining stress coming from the external world can be a recipe for depression. As noted above, exercise will help you balance your body, which can also really help with decreasing stress and depression. We suggest you also get as much sunlight and fresh air in your day as possible while following social distancing guidelines. Start by opening up all your blinds and windows, let in as much sunlight and fresh air as possible. Research shows that sunlight is an excellent option for fighting off depression. Try and go for at least one social distancing walk a day. Make it as long as possible and try and focus on positive things. Something as simple as being grateful for the little things in life, like fresh air and sunlight will help the body and mind shift into a more positive state.

 

3. Settle your mind daily with Mindfulness

We are living in very stressful times. But the reality is that the external world (the world outside of us) is always shifting. What we suggest focusing on first is your own world. This begins first with your mind. Try settling your mind 1-2 per day. This can have profound effects on your emotions, ability to focus, attention span, and outlook on life. There are many mindfulness apps and programs out there you can try for free. Research shows that partaking in a mindfulness routine twice a day for 8 weeks can literally change your brain in a positive way. Imagine coming out of this self-isolation period with a better mind? Start with 10-minutes twice per day.

 

4. Stay on a routine

Routine is the key to maintaining order. If there is no order, there is chaos. We suggest developing a daily routine during these times to maintain order in your life and to decrease chaos. If you are working from home, that’s great. Before work, mid-way, and after work, try to incorporate something productive. If you are not working, try and develop a daily routine. This could include waking up exercising or meditating, reading, going on a long walk, getting groceries, cooking and exploring new recipes, and maybe even learning a new skill. The key is to stay busy and productive! The mind loves that. If you have children, you know how important it is for them to have a routine. Try incorporating a routine together with your children.

 

5. Go on a negative energy detox

Let’s face it. There is a lot of draining energy out there. It is easy to fall into the trap of being ‘energy leeched’. Your energy and positivity are at risk of being decreased every time you look at your phone, turn on your tv, or talk to someone. We suggest protecting it. Ask yourself the question, every time you listen, watch, or take in something. Did this give me energy? Did this do nothing to my energy? Did this take away my energy? If you lost energy during the process, considering decreasing this intake. Less is more. If you didn’t lose or even gained energy during this interaction, this is what we call taking care of your self. Please take care of yourself during these times. We are going through a storm, which will eventually end. To stay well during these times, we recommend following the tips mentioned above. Stay well everyone

4 FITNESS MYTHS THAT ARE MESSING WITH YOUR RESULTS

Shestough shares 4 common fitness myths that are sabotaging your results..

 

  • You have to work out every day.

This is untrue. Research shows that 2 interval sessions per week alone can bring forth results. We recommend at least 2 interval cardio days and 2 weight- training circuits per week to start. Outside of this, the main focus should be on the diet, as this is the key factor in driving results and pushing past plateaus. Once your diet is in check, you should see better results.

  • You have to train for over an hour.

Your exercise duration doesn’t need to be long, but it has to be effective. Research shows that shorter duration exercise routines with more intensity are more effective than longer exercise routines with less intensity. Working out for over an hour can spike your stress hormone and leave your energy depleted at the end. Over time this can actually work against you and slow your metabolism down, which means less muscle building/toning and more body fat gain. Try circuit training, drop set training, and interval training. These modalities can be as short as 20 minutes in length and leave you sweating buckets at the end, without the expense of slowing your metabolism down.

  • Low carb diets

While going lower carb for strictly, weight loss holds some truth; you must be careful. Going too low can significantly affect your energy levels. With low energy levels, you will struggle to push yourself to an intensity needed to see results in your workouts. Try consuming at least one fist portion of carbs per day. If your energy is still low in your workouts, up your carbs to two fist portions, spread out of two different meals. Stick with low glycemic complex carbs like dark fruit, root vegetables, and whole grains.

  • You can out-train a bad diet or poor sleeping habits.

A poor diet and sleeping patterns will automatically increase your stress hormone in your body. Too much stress hormone will put your body into survival mode. Survival mode consists of putting your biological needs before your performance goals. This means fat-storing, aka energy preservation. Get your blood sugar levels healthy by eating a balanced meal plan that consists of clean proteins, veggies, healthy fats, and complex carbs. For sleep, aim for at least 6 hours per night. If sleep is an issue, try doing an Epsom salt bath, meditation, walking, or a stretch out before bed-time. Blue light blocking glasses are also a great idea if you tend to have lots of screen time once the sun goes down. Finally, make sure your room is as dark as possible. Invest in blackout blinds so you can stay asleep all night long.

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