Health Benefits of working out

There are many reasons why people make excuses to not make it to the gym. But there are way more reasons to go to the gym than to not. One of the big reasons everyone should be making going to the gym a routine is the health benefits from going to the gym.

Some of the mental health benefits of going to the gym is: Improved memory, better sleep at night, more physically active throughout the day, decrease in depression, anxiety, stress, increase in concentration.

Some of the physical health benefits of exercise is: getting the physic you have always wanted, trim waist line, improves sex life, adds years to your life, reduced inflammation, and decrease in discomfort of organs and muscles. The release of endorphins is what helps improve many of these things.https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm/

Exercise is not the only thing we need to be looking at though to maintain a purely healthy body. You also need to be aware of what foods are good for you to intake. I have provided a picture below that shows a list of foods that are good for your mental health.

Fitness App

Exciting news everyone!
Are you ready to be able to view every workout I know and do on a weekly basis? If so, its your lucky day! Today I am releasing my very own fitness app! This app will cost you $7 a month and give you every single workout I could think of laid out in detail. Each workout will be categorize to make it easier for you to find, whether you’re doing leg day or biceps and back day. There will be videos of each workout, so that you can make sure you’re not doing any new workout incorrectly. If you are wanting to pay only $5 more a month, you will have access to a weekly meal plan. This will help you keep your mind and body healthy, with many options to chose from. There will also be options for you to contact me personally for any requests and questions!

If you yourself were looking for an easy way to create your own app style, this is the website that I used called Yapp. Ive never created an app before, and was able to upload a custom made picture and chose the style. /www.yapp.us/editor/yapps/

Motivation

As many of you have heard, the hardest part about working out is getting yourself to the gym. Once you are in there, the hard part is over. Just go lift the dumbbell or step in the sauna to sweat out some toxins. If im ever feeling unmotivated to go to the gym, ill try to get myself motivated by watching a new workout video on Youtube. It helps to switch up your workouts, one, so you arent bored of the workouts youre doing, and two, so you dont forget about certain muscles that some workouts dont hit. Another way I get motivated is by drinking a little pre workout or sip on my Arbonne energy fizz. This is a all natural product that gives you energy from green tea leaves. Ive attached a link below so you can check out this product and many other that Arbonne offers. https://www.arbonne.com/discover/products/30-days-to-healthy-living-and-beyond.shtml?CBN=AaronGaskell&utm_source=CRM&utm_medium=email&gclid=EAIaIQobChMImobRirz04QIVlLrACh2ipAAlEAAYASAAEgJJEfD_BwE

Quick Breakfast

Breakfast, the most important meal of the day. Or so I’ve heard. A few of my friends have been doing intermittent fasting, which is where they don’t eat until 1pm. I don’t know about you, but I am hungry when I wake up and cant wait to eat. One of my favorite quick breakfast bowls is this yogurt parfait bowls. I use coconut yogurt which is dairy free, vanilla granola, strawberries, blueberries, raspberries, pumpkin seeds, cinnamon, and matcha powder. This is a lite and quick meal that will get your day started packed with nutrients. Enjoy!

https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds

Food

Grabbing healthy food while always being on the go can get tricky. I am in school taking 19 hours, work a part time job, and am trying to stick to a semi-healthy diet. I enjoy meal prepping, but on the weekends friends always ask me to come and meet them out to eat. I just try to stick to places that have a variety of healthy options. One of my favorite restaurants is True Food Kitchen. On this day, I ordered a matcha lemonade to drink. Matcha is a green tea leaf that is rich in antioxidants, vitamins, and minerals. Matcha is also stated to increase your metabolism rate and slow the growth of cancer cells. For me, I enjoy the caffeine boost from the
l-theanine, which creates a calm energy boost. For my food, I got a turkey sandwich and some sweet potato hash. Sweet potatoes are better than regular potatoes because they are less fattening, contain potassium, and contain more vitamin A and C. Eating out with friends is fun, and sticking to healthier foods will help you feel better inside and out! https://www.health.com/nutrition/what-is-matcha

Pull-ups

This week I want to talk back, and in particular, pull-ups. For me, back can be a hard muscle to train due to it being one of the biggest muscle groups. Some of the major muscles that make up the back are the: latissimus dorsi, trapezius, erector spinae, rhomboid, and the teres major. Doing pull-ups can target most of these major muscles due to being able to rotate your hands and move inwards and outwards on the bar. Moving your hands outward, will target those outer muscles, and vice versa. In the last picture, I am using an assist bar which is useful to help perfect your pull-up while training those muscles. So I would recommend using the assist bar, so you can get the maximum amount of pull-ups in! Practice makes perfect, so start low and build from there!

Back Anatomy: All About the Back Muscles
Back Anatomy: All About the Back Muscles

Glute Bridges

Lets talk glutes! One of my favorite exercises to target the glutes are bridges. There are a variety of ways in which you can preform this exercise, but I have found that using a bench and two 45 weights is the best for me. I like to do three sets of 30 bridges, but always push for the max amount you can do until failure. The image attached is another way in which you can preform a glute exercise.

https://redefiningstrength.com/best-glute-exercise-glute-bridge/

Squats

If you’re looking for a full body workout, squats are the way to go. Now, I would say that they mainly target the lower body muscles like hamstring, glutes, and quadriceps. But it also workouts your back and biceps. With squats you need to make sure you keep your chest up and feet spread shoulder length apart. I like to do one set of regular squats and then a set of squats where I hold for 5 seconds at the bottom and come back up, like a seat squat. Attached it more information on perfecting your squat.

https://fitness.mercola.com/how-to-do-squats.aspx

Target: Hamstrings

The dreaded leg day! Well for some people at least. For me, leg day is one of my favorite days. If you find creative workouts, it makes the workout go by faster and you’ll see quicker results if you switch it up ever once in a while. I brought with me a cable ankle strap to help me target my hamstrings. I like to do 3 sets that consist of 5 reps of straight leg kickbacks and 5 reps of bent knee kick backs. Make sure you watch your form, which means no over arching of the back.

https://betterbuttchallenge.com/the-glute-strap-why-you-need-to-take-one-of-these-to-the-gym/