Have you ever struggled to get motivate to exercise?

I know I have! I have even walked out the gym because I was too tired to exercise. We all get to a point where we get too busy, feel exhausted or crappy and our motivation is at rock bottom. We get stressed and then feel guilty for missing consecutive training sessions, we fall into a routine, where it’s more effortful to get back into the habit of training, even though we know we will feel better after.

Here are a few tips to get motivated:

A Teaser

How to trick your body into a false promise of sugar?

The brain releases dopamine simply by ‘mouth-rinsing’ sugar. A group of researchers found having sugar present in the mouth for around 5 seconds stimulates the brain involved in motivation.

There were no effects when using artificial sweeteners for cyclists.

 

The Bargin

When we are too tired or stressed to train – Renegotiate!

Compromise by suggesting you do the time but reduce the level of intensity.

When we move your body feeds your brain with nutrients. You will feel more energised & do more than expected.

 

The Old skol classics

Music is an incredibly powerful tool for your brain.

Good tunes flood your brain with pleasure, those initial steps to get your mindset into the training session will allow you to feel as if less effort is needed.

Note: A friend and I used to put on music and had a little dance in the warm up and between sets. This increased the intensity and effort we both put in, plus it was super fun!.

 

Focusing on breath

Neuroscience shows getting out of your head helps, focusing on breathing does this.

26 people who never tried yoga were taught mindfulness (paying attention to their breath), they experienced less anxiety & similar benefits are found when people run or cycle.

 

Embrace your chronotype

Forcing yourself to train before work can be too effortful if you are a night owl.

Research on athletes in Birmingham University showed a person’s chronotype (body clock) peak performance at different times. In fact, night owls performance was worse when asked to train in the morning.

Source: Dr Jennifer Heisz

 

Find training you enjoy

‘I began training at home because I didn’t feel

comfortable in the gym and I still do it now!

I don’t need to worry about what I look like, what I’m wearing & that takes the pressure off when I train. I love training at home using FitnessChiX videos that motivate me and get me results I need.’

 

FitnessChix is about assisting women to be in position of power to make informed decisions about their health.

Our health is the most important thing we should be prioritising and it’s never too late to start putting your wellbeing first.

For support visit the newest strength training, now available for free on YouTube.

For more training visit Fitness ChiX

 

Join the Fitnesschix community newsletter and receive new content,

blog posts and free information on strength, conditioning, mobility & mindfulness.

 

Did you know perimenopause happens several years before menopause?

This phase can last up to 10 years and affects women between 40 and 50 years old.

During this time, levels of estrogen (an important female hormone) start to change, and periods become irregular or erratic.

Did you also know perimenopause can begin as early as your mid-30s or as late as your mid-50s. The length of time depends on the individual. As always, there is no one-size fits all approach. Every women is individual and unique in their own experience.

 

‘Every women is individual and unique in their own experience.’

Perimenopause symptoms

Symptoms can include;

Irregular periods,

Heavier or lighter periods,

Vaginal dryness,

Urinary urgency,

Sleep problems,

Changes in mood and hot flashes.

 

Managing Perimenopause Symptoms

Here are ways you can self-manage symptoms of perimenopause.

 

*Food

Incorporate proteins,

Fruits,

Vegetables,

Whole grains,

And healthy fats support your immune system.

It can even prevent the onset of early perimenopause

 

*Sleep

Improving sleep hygiene such as not having your phone beside you when you sleep.

Limit blue light 90-minutes before bed.

Incorporate relaxing activities (such as Mindfulness) to settle the mind and improve the quality of your sleep.

 

*Exercise

Strength training is a key aspect where you can perform weight-baring exercises to support your immune system.

Increase overall mood.

Reduce the likelihood of weight gain.

 

*Limit alcohol and caffeine

For some these stimulants increase the inflammation around the body, which is why limiting these are key to reduce the impact on your cell function.

 

Perimenopause Support

 

FitnessChix is about assisting women to be in position of power to make informed decisions about their health. Our health is the most important thing we should be prioritising and it’s never too late to start putting your wellbeing first.

For support visit the newest strength training, now available for free on YouTube.

For more training visit Fitness ChiX

 

Join the Fitnesschix community newsletter and receive new content,

blog posts and free information on strength, conditioning, mobility & mindfulness.

 

References

Perimenopause: Age, Stages, Signs, Symptoms & Treatment (clevelandclinic.org)

International Women’s Day – 2022

 

The theme of this year is #breakthebias

It urges us to call out gender bias and inequality to ‘imagine a gender equal world’ and a world free of bias, stereotyping and discrimination.

 

During a conference a German communist activist, universal suffragist and advocate for women’s rights, Clara Zetkin proposed a designated day for women everywhere to ‘press for their demands’. Her idea was met with unanimous approval from all women representing 17 countries.

International women’s day was first celebrated in Austria, Denmark, Germany and Switzerland on March 19, 1911.

The most consequential international women’s day protest took place on March 8^th 1917. Thousands of Russian women took to the streets of the capital (now known as St Petersburg), to demand the end of shortages and World War I. It also prompted the start of the Russian Revolution.

 

The UN general assembly cited two reasons to observe international women’s day.

Recognise the fact that securing peace and social progress

The full enjoyment of human rights and fundamental freedoms require the active participation, equality and development of women.

To acknowledge the contribution of women to strengthening the international peace and security.

 

In 2022 women in Ukraine are fighting against Russian attack, speaking up for truth and forced to flee their homes as their families are torn apart.

The war in Afghanistan has also been detrimental for women.

 

Bringing together strong, powerful women who are speaking up for themselves, their communities and the greater good there are valuable insights into how this can be done.

• One mission is to shine the spotlight on activity that uplift and inspire women to pursue goals without bias or barrier.
• To celebrate the women of women creatives and elevate visibility for commercial projects and commissions.
• To forge inclusive work cultures where women’s careers thrive and are celebrated for their achievements.
• Elevate and advance gender parity in technology and celebrating women who are forging innovation.
• Assist women to be in position of power to make informed decisions about their health.

(Source: IWD.com).

Our health is the real wealth and it’s never too late to prioritise your wellbeing. Join the Fitnesschix community newsletter and receive new content, blog posts and free information on strength, conditioning, mobility & mindfulness.

Do you have a love hate relationship with exercise? Well your brain loves it and here’s why.

When you dedicate time, energy and effort into jumping on your bike, rolling out your yoga mat or taking a dip in the pool, you are enhancing your brain’s function. This means you are supporting your brain health.

Many tend to forget brain health is a major component on how your body functions.

BRAIN HEALTH

Brain health is incredibly important for women in particular because Alzheimer’s is one of the top diseases that is more common in women than in men. There are ways to spot and prevent the onset of this, I highly recommend The XX Brain, for those who want to read more around this topic¹. However, you can make a major difference in terms of how your body is functioning and, as a result, how your brain functions².

There are many topics I discuss around brain fog, scattered memory and how to regain focus within my Elevate Success: Leadership Formula³, so here is why we need to preserve our mental and cognitive health.

 

THE SCIENCE ON BRAIN & EXERCISE

A study that included 454 older adults, underwent physical and cognitive testing for 20 years and agreed to donate their brains for research upon their death⁴. All participants were given accelerometers, that tracked their movement and overall physical activity.

Participants who moved more, scored better on memory and thinking tests. Every increase in physical activity, by one standard deviation, was associated with a 31% lower risk of dementia.

In another study, a group of sedentary older people, with a mild cognitive impairment, were assigned several options within the study.

They could either participate in aerobic exercise 3x a week, 45 minutes per session.

Eat a healthy diet or combine aerobic exercise with the healthy diet advice or plan.

This study spanned across 6 months, those who followed the diet alone did not improve on assessments that were defined as executive functional tasks. Tasks such as planning and problem-solving. Those who exercised showed improvements in thinking and memory.

 

BRAIN BIOLOGY

Why does our brain love to exercise? Well, the benefits include:

> Increased blood flow to the brain

> Reducing inflammation

> Lowering levels of stress hormones

> Promoting cardiovascular health

Exercise can provide physical benefits to the brain because it increases thickness of the cerebral cortex whilst improving the integrity of your white matter. It enhances the nerve fibers connecting areas of the brain’s nerve cell-rich grey matter⁵.

Dr. Wendy Suzuki, a neuroscientist at New York University, studies neurological impacts of exercise and identifies benefits to our brain as short- and long-term rewards⁶.

Dr Suzuki describes the brain building brand new brain cells, whilst changing the brain’s anatomy, physiology, and function! She describes exercise similar to giving your brain a neurochemical bubble bath. This regular bubble bath helps protect your brain in the long term for conditions such as Alzheimer’s and dementia. As mentioned above, this is crucial for women during their perimenopausal and menopausal stages when hormones effect the brain health significantly¹.

 

POST EXERCISE BENEFITS TO THE BRAIN

When we train, our body releases chemicals such as dopamine, serotonin and noradrenaline. All these serve to enhance your mood and memory for up to 3 HOURS post training!

In August 2020, Dr Suzuki asked participants to do a 5-minute anxiety assessment and then surprised them with a 10-minute workout. When the participants took the test again, their levels of anxiety scores decreased to that of a normal level.

 

BRAIN BOOSTING BENEFITS

My Elevate Success: Leadership Formula, is where I support my clients through training that increases overall energy but doesn’t demand a lot of your time. Many people believe to train you need to dedicate a lot of time, energy and effort but this isn’t the case because consistency is key.

Within my program, that is tailored to each individual, we go through simple and consistent training that supports your mobility, flexibility, strength, and conditioning. This is why this formula works. Little and often gives you the dose response your body and brain need. Regularity and accountability create successful leadership habits.

 

ONLINE BRAIN TRAINING

According to Dr Suzuki it’s not weird to workout in your living room either! Online fitness has become the norm because it’s convenient and accessible. Dr Suzuki also advocates this in her article on TED.com and she supports training and finding what best suits you and your needs⁶.

 

The key is to find something that works for you!

If you want to kick start your mood, regain energy and find out how my Elevate Success: Leadership Formula

can support your needs, simply book onto a free 30-minute consult with me.

Let’s figure out a strategy that is catered just for you!

 

References:

1- The XX Brain by Dr Lisa Mosconi

2 - How Exercise Protects Your Brain's Health – Cleveland Clinic

3- Elevate Success: Leadership Formula 

4- Physical exercise and activity may be important in reducing dementia risk at any age | Neurology

5-Need a Memory Boost? Doctors May Prescribe Jumping Jacks – Cleveland Clinic

6-Why your brain loves it when you exercise, plus 3 easy ways to work out at home | (ted.com)