Actually, How Often Should You Work Out?

Determining how often you should work out can get pretty tricky. While the Mayo Clinic recommends at least 150 minutes of moderate-intensity aerobic activity per week, 75 minutes of vigorous activity per week, or a combination of both, it ultimately depends on your overall health and goals.

So, no, there’s no one-size-fits-all answer to this question, but there are alternative ways to figure out how often you should exercise – through trial and error. Below, I’m sharing with you a step-by-step guide to help you determine how often you should work out.

Start slow and work your way up
To really find your baseline, you should start slow and keep increasing your workouts – both the duration and the intensity. Each week add more weights, time. A good rule of thumb is to start with two to three workouts per week and go from there. If you want to start with more, by all means, go for it. But make sure you don’t reach a point of burnout and run the risk of losing motivation and giving up altogether. Also, make sure you keep it exciting so it feels like fun and makes you happy. Plus, there’s no faster way to injure yourself than to go balls-to-the-walls with your workouts. You’re on a journey, so enjoy the ride!

Listen to your body
It’s definitely important to challenge yourself. After all, that’s a surefire way to get stronger and faster. But don’t do that at the expense of your health and body. Every athlete in the world will tell you that a key component of training is about listening to your body and adapting your program to deal with your challenges and ailments. Does your hamstring hurt? Take the day off and stretch. Do you feel like you’ll have a mental breakdown if you go to the gym tonight? Go for a walk around your neighborhood instead.

Don’t treat it like a chore
Again, maintaining a positive mentality is crucial to building up your workout routine. To maintain and improve upon a truly robust workout schedule, it’s important to keep your exercises fresh. If you ever get to a point where you feel like exercising is just checking off another box, consider switching something up. Ideally, you’ll get to a point where you’re looking forward to that release of energy every day.

XX, ByJenniferlynn

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According to Derms, Here are 7 Tips to Deal With Sun Damage

Although a day spent at the beach may be filled with lots of fun, there’s no denying that exposure to the sun can cause unwanted skin damage, especially if you forget to reapply SPF throughout the day. Both intense intermittent sun exposure (think family holidays in the summer when you were younger) and chronic sun exposure produce changes in the skin that causes sun damage.

Remember both forms of sun exposure can lead to photoaging, which forms premature signs of aging including wrinkles and sunspots. In fact, researchers at Yale have shown that DNA damage continues for hours after UV exposure.

But you should also know that there are easy ways to help your skin bounce back after a day out in the sun. I asked my dermatologists to share her best aftercare tips for sunburns, wrinkles, and sunspots.

Cool your skin and treat the initial discomfort
Make sure you help your skin cool down with cold showers, cold cloth compresses, and cool aloe vera-based skin gels. If you notice a heightened inflammation in the sun-exposed regions of your skin, an anti-inflammatory may also help.

To help cool down inflamed skin, she recommend storing a fast-acting cooling gel, such as the After Sun Rescue Balm with Aloe for Face and Body, in the fridge to provide immediate comfort to irritated, sunburnt skin.

Hydrate and moisturize
“Always remember to consume lots of water after sun exposure”. Sunburns tend to dry us out and steam the moisture out of our bodies, making it crucial to drink enough fluids throughout the day.

Invest in retinol products
Preventing sun damage is far more effective than erasing it. Topical retinoid treatments can help fight the appearance of fine lines and decrease pigmentation. If you are looking for a retinol that can stand up against sun damage, we suggest the Peter Thomas Roth Potent-C Bright & Plump Moisturizer because it uses a stabilized retinoid blend to promote clearer-looking skin.

Try chemical peels
Chemical peels can help to remove scaly, sun-damaged patches and even out skin tone. Gentle peels will leave skin with a two-day to three-day glow while stronger ones will leave you pink or flaking for up to a week.

If you are eager to try a gentle peel at home, try the Murad Intensive-C Radiance Peel. It won’t leave your skin inflamed or irritated as it instantly exfoliates and brightens for enhanced skin radiance, and has brightening results comparable to a professional peel. Great for all skin types, it features an immediate tingling sensation after application and cooling affect after removal. 

Look for skin-lightening agents
The ingredients in topical masks and night creams that promise to help even out pigmentation patches work by peeling the skin, blocking the enzymes involved in pigment production, and breaking up the actual pigment. Look for ingredients like hydroquinone, kojic acid, azelaic acid, licorice root, and vitamin C.To bring the power of vitamin C to your skin-care regimen, be sure to tuck the Drunk Elephant C-Firm Vitamin C Day Serum in your beauty cabinet. It’s packed with powerful antioxidants, essential nutrients, and fruit enzymes.

Consider microneedling
Microneedling (with PRP) is a less expensive way to create acute tissue damage to ultimately trigger new collagen production. If you don’t have time for an in-office treatment, let the Ora Face Microneedle Dermal Roller tool treat your skin to great benefits at home – it triggers the skin’s regeneration process in just 60 seconds.

Don’t skip out on sunscreen
Always use a sunscreen with at least an SPF of 30. The biggest sunscreen mistakes are failing to reapply sunblock and not using enough sunscreen on the skin.

If you’re looking for a water and sweat-resistant product that shields both your skin and your hair, be sure to pick up the Clarins Sunscreen Care Oil Spray, which contains the necessary SPF 30.

XX, ByJenniferlynn

Alternative Healthy Coffee for When You Need an Energy Boost

Nothing beats a warm cup of coffee in the morning, but drinking too much of it can be a problem. While coffee has a number of health benefits, such as boosting brain health and increasing lifespan, it can also have negative effects like nausea, headaches, and dizziness.

Below, we’re sharing some healthy coffee alternatives for the next time you’re in need of an energy boost.

Tea
According to Harvard Health Publishing, tea helps lower risk for heart disease, cancer, and diabetes. Tea is also a great source of antioxidants, vitamin B, and minerals that boost energy, and it contains more caffeine than coffee without the horrible crash on the other side of the last sip.

Coconut water
Instead of replacing coffee with sugary sports drinks, try this healthy, milky substitute. Coconut water is rich in bioactive enzymes and electrolytes, which restores any electrolytes lost after a hard workout or long day.

Probiotic drinks
Probiotics help restore the balance of friendly bacteria that antibiotics remove. This helps with digestion and promotes a healthy immune system, metabolism, and nervous system, which regulates mood and energy levels. Probiotics also help regulate your gut microbiome, the trillions of bacteria living in your digestive tract, which promotes restful sleep, nutrient absorption, and healthy blood sugar.

Exercise
Regular exercise is a natural way to boost your energy levels. In fact, studies show that even a low-intensity cycling workout can decrease tiredness. Adding exercise into your daily routine, even if it’s oh something as simple as a walk on your lunch break, serves as a natural pick-me-up.

Sparkling water
Delicious and hydrating, sparkling water can solve the issue of dehydration that leads to fatigue and dreariness throughout your day. The good thing is that sparkling water comes in a variety of flavors that are sugar-free, so you won’t get bored with the taste.

Kombucha
If there’s any drink that has been trending in the last year, it’s this sweet, bubbly drink mixture made of green or black tea, yeast, and bacteria. Kombucha acts as an antioxidant and contains alcohol, vinegar, vitamin B, caffeine, and sugar. Plus, it has a number of health benefits like weight loss, gut health, and mental health management.

Everyone Can Benefit From These 5 Mental Health Apps

Everyone has those days – you woke up late, got your period, and spilled your coffee down your blouse. Bad days are bound to happen, but when the burnout you feel is ongoing, it can lead to stress, anxiety, and depression – ultimately affecting your physical and mental health.

However, daily maintenance of your mental wellness can make all the difference. From learning how to cope with anxiety to tracking your everyday moods, below are five apps to boost your mental health.

Headspace
A popular meditation app that users swear by, Headspace offers daily guided meditations, along with a 10-day beginner’s guide to mindfulness and meditation. Once you get the hang of it, the app delves deeper into more specific meditations catered to your every need – relaxation, anger, depression, focus, compassion, weight loss, and sleep.

Woebot
The 24/7 robot checks in with you every day to see how you’re feeling, whether you’re happy, content, stressed, sick, or sad. Woebot walks you through the thoughts and emotions you’re feeling in the moment and helps you figure out any distortions with exercises like generalizing, black and white thinking, forecasting, and projecting. It even teaches you useful mental health tools, such as mindfulness and how to have a growth mindset.

eMoods Bipolar Mood Tracker
eMoods is great for someone who’s diagnosed with a mood disorder to use in conjunction with counseling services. The app allows you to create a daily record of your moods, sleep patterns, highs, lows, medications, and other symptoms related to mood disorders. Bring your eMoods reports to your doctor and counselor visits to discuss your mood patterns, triggers, and more.

7 Cups
Created by the Los Angeles County Department of Mental Health, 7 Cups is an app that offers online therapy and free counseling sessions 24/7. Whether you’re dealing with addiction, relationship stress, depression, anxiety, chronic illness and pain, or sleeping problems, 7 Cups provides access to volunteer listeners who provide emotional support. You can also take it a step further and get support from a trained online therapist starting at $33 per week.

UP!
Made specifically for depression, bipolar, and borderline management, UP! tracks your depression, mania, and hypomania. It’s excellent for learning how to better understand mental wellness and the psychology behind your moods, and it teaches you how to differentiate between normal mood swings and mental illness symptoms.

XX, ByJenniferlynn

CHECK THIS OUT!!! A TOTAL LOSS OF 290 LBS. / BYJENNIFERLYNN

Today’s video is about 3 cosmetologist that started their weight loss journey at 3 different times. Many sacrifices have been made as well as life changes. We have all 3 experienced different process’s in losing the weight. All 3 of our lives have changed dramatically in so many different ways. Too getting married, to having babies, moving into our homes. A lot of learning a new lifestyle along the way and keeping that lifestyle.

Is Drinking Chlorophyll Water Healthy For You

You’re probably familiar with chlorophyll as the chemical that makes plants green, but did you know that you can drink it too? Yep, people are drinking chlorophyll-infused water on the premise that it provides health benefits including reduced inflammation and weight loss.

So should you try it? Does it really work? We break down the super ingredient below.

What exactly is it?
“Chlorophyll water is pretty much exactly what you think — water mixed with chlorophyll along with natural flavors and sometimes sugar,” explains registered dietitian Summer Yule. “There are a large number of health claims being made about this product, such as that it can help with weight loss and cravings, that it has anti-inflammatory benefits, and that it promotes healthy and youthful skin,” says Yule.

Where can you find it?
You can buy it in some health food and vitamin stores, order it online, or make your own. Additionally, Yule points out that you can get chlorophyll from vegetables, which have an added bonus of fiber and micronutrients. Yule recommends getting most of your chlorophyll from dark leafy greens like spinach, collard greens, and kale, instead of relying only on chlorophyll water.

Does it really work?
“There’s some research suggesting that chlorophyll can help with weight loss and acne, and one study even found that it can reduce your ingestion of the cancer-causing compound aflatoxin. Chlorophyll also provides antioxidants that can help prevent cell damage. “Still, most research on chlorophyll’s benefits have either been done on animals, been conducted in vitro, or involved a small number of people.

Should you try it?
“There are very few potential side effects to consuming chlorophyll and many potential health benefits. If you want to try chlorophyll water. The only caveat is that the effects of chlorophyll on pregnant and breastfeeding women haven’t been studied, so we recommend talking to your doctor before trying it.

I’m Reveal 8 Ways to Stay Healthy During the Holidays

Starbucks’ winter drinks, cookies, and pie – oh my! The holiday season is the perfect excuse to indulge in treats, but that food coma can do some serious damage to your workout and wellness goals.

Lucky for you, I have come up with secrets on how to stay healthy and fit throughout the holidays (even when winter tempts you into canceling your workout).

Make it a daily challenge
“A daily challenge is a healthy, fun way to reward yourself, and micro-goals are the key to creating a healthier lifestyle,” “My favorite challenge is to commit to 10 minutes of exercise each day for two weeks. Chose three to five moves and perform each for 15 reps. Repeat that three times for an amazing 10-minute workout!” My favorite one is planks! 

Go for the gut
“Make it a habit to protect your gut during the holiday season. Drink at least one beverage a day that will alkalize when consumed, such as kombucha, alkaline water, or apple cider vinegar”.

Avoid the full-belly sleep mode
“Enjoying rich, heavy food and drinking with friends and family can lead to some serious bloat or a Thanksgiving food coma”. “While going to the gym or doing a full-on workout is out of the question, the best thing we can do for our bodies is to keep moving. Stretching or sit-up exercises are great for digestion and kicking your body out of full-belly sleep mode!”

Take the stairs
“There’s a reason why stairs are a great workout — it helps build muscle tone and enhance the flexibility of muscles”. “Have a walk-up apartment or a second floor home? Excellent! Try to pick up the pace a little bit as you come home at night. Is your office on the fifth floor? You know what you have to do. It’ll also feel pretty cool as it gets easier and easier to climb those steps – that’s you getting stronger.”

Swap holiday coffee for matcha tea
I encourage you to swap your peppermint mocha for something a little bit lighter. “Matcha tea is a green tea that’s rich in antioxidants, which are known to prevent cancer and are anti-aging. In addition, matcha tea is a source of L-theanine which is a natural anxiolytic, meaning it can be helpful in managing anxiety.”

Dance it out
Take advantage of every holiday party this season by busting a move. “Put on your favorite seasonal tunes and dance until you get your sweat on,”.

Meditate
“Spending 10 minutes a day meditation can reduce stress, increase creativity, improve sleep, and promote ease in relationships”. “You can use an app for a guided experience or set a timer and meditate in silence”.  Also, there are many videos on youtube to help teach you how to meditate or to help you learn to keep your focus on you and your breathing.

Foam roll your way to wellness
“Foam rolling is a great way to release muscle tension because it improves your body’s range of motion. It doesn’t require any special focus, so it’s perfect to incorporate with evening relaxation. “After turning on your favorite holiday movie, grab the roller and spend five to 10 minutes rolling your glutes, legs, and back. Might as well get in some stretching or core work while you’re watching Netflix or your favorite program!”


Depression Warning Signs You Shouldn’t Ignore (INFOGRAPHIC)

When we published the slideshow 8 Warning Signs of Depression You Shouldn’t Ignore, our audience (you) connected very strongly with it. In our continued effort to spread the word on this important mental-health topic, we created an infographic to make pinning and printing that much easier:


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Can Exercise Fight Depression and Make You Happier?

 
 
Need a mood boost? Break a sweat. The latest research confirms what exercisers know to be true: There is a strong connection between regular workouts and happiness.
The connections between exercise and happiness. The results show that those who exercised for 150–300 minutes each week (less than 45 minutes every day) experienced dramatic improvements in mood; the exercisers that the researchers classified as “very active” were up to 52% happier than those who were less active; even the “sufficiently active” exercisers experienced 30% more happiness than their more sedentary peers.
While the research didn’t explore the reasons for the relationship between exercise and happiness indicates exercise increases blood flow and oxygen to the brain, triggering the release of “feel good” hormones called endorphins.
“When you make exercise part of your life, you will find not only exercise is beneficial to maintaining your positive thoughts and mood but also is an effective way to [get] off screens and off the couch during the day.”
I admit that it’s unclear whether happier people exercise more or more exercise leads to greater happiness but notes there is a strong “reciprocal relationship” at work.
No particular type of exercise was most effective for boosting happiness. Whether it be aerobic, strength training, stretching and balancing exercises all had similar positive impacts on mood. The exercise/happiness connection was especially pronounced among those who were overweight.
If the idea of logging 150-plus minutes of exercise per week seems overwhelming, take heed: It is only take a few as 10 minutes of exercise could have a significant impact on happiness.
There is more than 30,000 American adults that those who were sedentary were 44% more likely to be diagnosed with depression than regular exercisers — and it only took as little as one hour of exercise per week to have a protective effect. So the physical and social benefits of exercise as the main reasons.
Exercise is a safe, effective and inexpensive complement to medication or psychotherapy treatments and, for mild to moderate depression, can be a standalone treatment. “It’s best to be seen by a mental health professional if you’re interested in it as a sole treatment [so they can] monitor if the exercise is working and modify or add additional treatment if you’re not improving.”
Despite the positive connection between exercise and happiness, “I would avoid recommending tasks to someone that she or he will likely fail.  I don’t want to diminish self-efficacy and feelings of competence even more than may already be the case, given his/her depression.” “Because it’s so difficult once one is in the depths of a depressive episode to muster up energy and motivation to exercise, I recommend that persons who have experienced depression previously, or who are at higher risk of depression, to make exercise a habit.  Some of the strongest its effectiveness in preventing future depressions.”
 

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