Smart Fitness and Self-Care, It’s No Accident

As I told you a few days ago, a smart, holistic-minded fitness trainer recently entered my life, through email. She requested a guest-blogging opportunity here at Taking Back Wellness. “Cool!”

As you know, it’s been hard for me to juggle this blog while I build my new site (about writing and editing). I wish she lived near me. I could use her help as I regain my own health. I think you’ll like her too.

Her name is Sheila Olson.
As I learn more about her, I like her even more. She has a very intelligent and balanced view of fitness. She had told me in the beginning that she’s pretty much all about, “…a balance between ‘holistic fitness’ and the obsessed and guilt-driven ‘fitness lifestyle.'” As a Holistic Health Coach, I appreciate her balanced, whole-person approach very much. And you’re going to hear from her in just a minute.

So here is the scoop on Shiela.
“Sheila Olson has been a personal trainer for five years. She believes the best way to achieve physical fitness and good health is to set and tackle small goals.

She encourages her clients to stay positive, and she incorporates mindfulness practices into her sessions. She finds this helps clients reduce the internal, negative self-talk.
She created FitSheila.com to spread the word about her fitness philosophy.”

And. . .

With no further ado, please join me in welcoming to Sheila Olson to our Taking Back Wellness community.

How to Build a Smart Fitness Routine into Your Self-Care

By Guest-Blogger, Sheila Olson of FitSheila.com

Balancing Your Self-Care with a Smart Fitness Routine Requires Intention
Successful self-care can be a balancing act. You must maintain both mind and body to be healthy, but the demands of a busy life can get in the way. A good exercise program can help you care for both at the same time.

How Exercise Helps Your Body and Mind

Exercise does more than just help you lose weight or build strength. Studies show that from the moment you begin working out, the activity has a positive impact on your health. Some of the benefits of a healthy workout routine include:

• Looking younger.
• Feeling happier.
• Increased energy. In fact, working out early in the morning can make you more productive throughout the day.
• Better sleep if not done too close to bedtime.
• Improved libido, especially for women.

In addition, the right workout can be fun and can even help you build friendships. These are just a few of the surprising benefits of exercise.

Who Can Benefit from a Fitness Routine?

If you are still uncertain about integrating fitness into your busy schedule, keep in mind it can have a healthy impact on your brain and emotions. While almost everyone can benefit from the right exercise program, these groups especially can find help:

• People in Addiction Recovery Programs
  A recent study shows how exercise can help fight drug addiction. Exercise provides the brain a “chemical reward” that can combat the desire for other substances.
• Those with Mental Health Problems
  Exercise can benefit people with mental health issues, including anxiety, depression, and post-traumatic stress disorder. The American Psychological Association offers more insight on why psychologists should integrate exercise into their treatment plans.
• People Under High Stress
  Exercise increases concentrations of a chemical called norepinephrine in the brain, which helps the body deal with stress.

Five Tips for Working Out Safely

One of the keys to experiencing a safe workout is to choose the right program. If you’ve been sedentary for a long time, you may overheat or sustain injuries when starting out. Select a plan that fits your life, your interests, and your budget. If you hate to bike ride, don’t take a spin class. If you love to dance, a Zumba workout may be engaging. Always check with your doctor before starting a new workout program.

When exercising, follow these tips to get the most out of your workout, and avoid injury or overexertion.

• Hydrate properly.
  When you’re working out, always keep a bottle of water on hand. Take small, slow sips, so you don’t get sick. It’s also better to drink room-temperature or cool water, rather than cold, so you don’t shock your system. Some trainers recommend you wait until after your workout to drink water at all.
• Warm up before and cool down after working out.
  Stretching will prepare your muscles for work without straining them. Cooling down will help you bring your body and breathing back to normal and prevent you from getting sick.
• Always pay attention to proper form.
  Whether you are doing weight lifting, yoga, or any other structured exercise, pay close attention to proper positioning. This will prevent injury and post-workout pain.
• Breathe properly.
  A good trainer will show you the right way to breathe for each exercise. Inhale through the nose and exhale through mouth–breathing deeply. In general, you should exhale when you are contracting your muscles. However, this may vary depending on your exercise. Be sure not to hold your breath as it can deplete your energy.
• Don’t overdo it.
  Listen to your body while you’re working out. If it’s screaming for mercy, stop or slow down. Be careful not to push too hard, especially if you have not been in a workout program for a while. Pay attention if you are overheating or turning red.

Exercising does so much more than just help a person lose weight. The right fitness program can benefit both body and mind, adding balance to your life.

What kind of fitness program is your preference?
How have you learned to adjust to keep yourself safe, make sure you do it, and to keep it fun? We’d love to hear from you.

Please, we welcome your comments.