Systemic Wellness

40-Minute Workout  For optimal well-being and quality of life, it’s essential that you take personal fitness seriously. As we know this is rarely easy with our busy lives. However, gaining muscular strength and endurance, maintaining a healthy weight and adopting good habits that involve lots of physical movement are key components that will make you feel and look your best at every stage of life. According to the  American Heart Association , being physically active helps prevent heart disease, improves circulation, and potentially can prevent stroke. They suggest 150 minutes per week of moderate exercise or 75 minutes each week of vigorous exercise. There are creative ways to get the time in, even dividing your workouts into smaller daily segments. To increase your potential of achieving your fitness objectives, find a fitness buddy so you can be held accountable to show up and workout. This blog will address a solid 40-minute aerobic workout that can rea...

To reach your fitness goals, start with small measurable goals for each workout. Think of each routine as a step up the ladder toward your ultimate objective. After all, you have limited time, so you want to use both the clock and your energy wisely. Take a big picture look, recognizing that all aspects---from warm up to cool down, from eating habits to sleep to hygiene---are interconnected and play an important role in helping you reach your goals efficiently and effectively. In this blog we will focus on the warm up portion of your workout, since research shows that adequately warming up not only prevents injury but also enhances your performance. Plan for a 5-10 minute dynamic warm up each time you work out, and it will soon become a good habit that will optimize results and help you reach your goals faster. Warming up gets your blood flowing, opens up the small blood vessels, and raises up your body's temperature. It gets your joints moving one at a time, taking y...

Whatever your personal reasons may be for ramping up your exercise game—from wanting to look hot for your upcoming summer beach trip to simply lowering your risk for disease—the benefits of exercise for your physical health and mental well-being can’t be overstated. In this blog, we’ll just touch upon a couple of broad points to get you moving more and feeling more inspired that the time, energy and effort that you put toward working out is well worth it both for the short-term and for your long-term health. You’re already aware that regular exercise conditions your lungs, improves your immune system, stimulates the nervous system, heart, and blood vessels, enabling them to deliver oxygen to muscle cells more rapidly and efficiently. That’s because each time you exercise your body goes through physical, mental, metabolic, and hormonal processes that affect your organs and entire body. In short, your body adapts to the demands and becomes more efficient.    Exercise al...