Uncategorized Archives • Wellness On A Dime Coaching

The Importance Of Stress Management In Weight Loss

Published by superadmin on 29th August 2023 | Leave a response

Even though it’s beautiful and the people are friendly, just like living anywhere, there are some stressful times for everyone living in Louisiana. If you’re having problems with weight loss, consider stress management. Stress is a killer. It can affect the entire body and cause you to gain weight. That’s right! It’s all about the hormones created when you feel stressed and many of the chemical reactions in the body. Maybe the same things that put you on tilt also put pounds on your belly.

Hormones are messengers that trigger chemical reactions.

The body is an amazing machine. It’s programmed for survival. In prehistoric times, people survived dangers by fighting or running. The body had to make changes to improve its performance. It releases hormones, like cortisol, to signal the body. More blood had to be sent to the extremities, so some functions that weren’t vital for the moment were slowed, like digestion. The heart rate increases and you breathe more rapidly to provide more oxygen to the brain and muscles. Pupils dilate to improve vision by letting more light in the eyes. Muscles tense and other changes prepare the body for the impending danger.

Today’s stressors are more insidious.

Everyone can understand how being attacked by a wild animal could create stress, but you may not be aware of how everyday things can create the same problem. Sounds and images can create stress, even though they’re only a video. A crying baby, an angry boss, or even traffic jams are stressful. That causes the body to release cortisol. Due to many things, including slowed digestion, it causes fat to accumulate in the abdomen.

Cortisol causes sugar cravings.

Cortisol provides the second wind to continue fighting or running when your initial reserves deplete. It’s why it causes sugar cravings and makes your body demand more energy. It can also slow your metabolism to preserve the energy for escape or victory. You’ll burn fewer calories making it even harder to lose weight. It can cause difficulty sleeping. Lack of sleep causes increased ghrelin—the hunger hormone. Stress can also wear you out, diminishing your energy for exercise.

One of the best ways to control stress is through exercise. Exercise mimics fighting or running, which burns off stress-related hormones and gets you back to normal.
You may feel too tired to work out, but if you push through it and take the first step, you’ll be amazed at how it can boost your energy level and make you feel less stressed. Exercise also helps you sleep better, to reduce the production of ghrelin.
Other ways to deal with stress include deep breathing techniques, meditation, and an attitude of gratitude. Changing your focus to a more positive one can change your life and the shape of your body.
Take charge of your feelings. You can’t control what anyone else does, but you can control how you react to their behavior. Carry a bottle of water with you at all times. When you feel stressed, drink some water and wash away that feeling.

For more information, contact us today at Wellness On A Dime Coaching

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Low-Impact Ways To Stay Fit

Published by superadmin on 13th August 2023 | Leave a response

If you want a safer workout that will keep you fit, low-impact exercises are a good option. They’re excellent for people with injuries, joint issues, back problems, or those who are older, out of shape, or pregnant. Low impact means you aren’t jumping or pounding your feet on the ground. They’re exercises where at least one foot is always on the ground. You won’t be jumping so you reduce the risk of joint injury, disc compression, or other musculoskeletal problems.

Low impact cardio will still get your heart beating fast.

When you run, the less time your feet touch the ground, the better. That causes you to become airborne, so you land hard. It’s hard on joints and takes a toll on the rest of the body. You don’t have to run to get a cardio workout, swim, row, or ride a bike. Use a stationary bike if you’re pregnant to avoid the potential of falling.

You need to include a cardio workout as part of a complete fitness program.

Running is just one way to get your cardio, but your feet slapping against the ground every mile can take a toll on your joints. Try jumping jacks without the jump, just stepping side to side, or something as simple as walking. Ride a stationary bike. If you have knee problems, put the setting on a lower resistance level. You can help lubricate the joints without increasing stress. Improving circulation provides maximum benefits without additional joint stress.

Low-impact exercises can improve strength.

Not only does the movement help lubricate the joints, but it also improves muscle and ligament strength to protect the joints. Strength-building workouts do that and most are low-impact. You can use bodyweight exercises, resistance bands, or weights to build muscle. For instance, lunges are beneficial if you do them correctly and have hip strength so your knees don’t push out too far. Do a clamshell to help with that problem. Until you build more hip strength, do a modified lunge. Start with one foot forward and just lower and raise your body, without moving your feet.

Get relief from the heat while you build your muscles with aquatic exercises.

Exercising in a pool provides extra resistance while preventing stress on the joints. Even ordinary walking is more taxing on the body. There’s 12 times more strength-building resistance doing an exercise in water than doing the same exercises on dry land. Almost any high-impact exercise becomes a low-impact one when you do them in a pool. For instance, traditional jumping jacks switch from high-impact to low-impact when you do them with your body in water.

Do jumping jacks but omit the jump. Just step to the side as you raise your arms and clap your hands above your head and as you lower your hands, step back into starting position. Alternate the leg that steps outward.
Squats are another low-impact exercise you can modify to work different muscle groups. Widen your stance when you squat or narrow it to work muscles on several planes and other muscle groups.
Stretching is low-impact, plus a good way for everyone to warm up and loosen muscles. Some forms of exercise, like tai chi, are a low-impact way to build strength, cardio, and flexibility.
Always check with your health care professional before doing any type of exercise, especially if you’re pregnant or have a health condition. You may have to modify some exercises or avoid them entirely.