Episode 351: The WHOLESTIC Method Element #2: EXERCISE

<p>In this episode, Debbie shares her "stay at home" workout routine and tips to stay strong while we can't get to the gym!  It is important to keep a schedule, find a new routine and sense of purpose each day.  </p> <p><strong>Week days are different than week ends!</strong></p> <p>SLEEP is essential to recovery, repair and immunity to time your food, workouts and stressors away from bedtime (no news at night!).</p> <p>1.  <strong>April Yoga Challenge</strong> - "like" LOW CARB ATHLETE Facebook page for suggested YouTube free yoga "classes" - three days a week and discover your "Areas of Opportunity".  Wow- my hips are tight and my right quad/hip is off!</p> <p>2. <strong>Sunrise walks</strong> 10-15 minutes then "lunch break" walk and then an evening walk if we don't run or bike.</p> <p>3.  <strong>Bike rides</strong> - if you can ride outside then get out for some fresh air and leave your hood (if allowed!).  Less is more right now so keep your exercise time and intensity low.</p> <p>4. <strong>Run or run/walk</strong>- purpose to each workout, pace by heart rate, flat easy runs and hard hilly runs - or find stairs!</p> <p>5. <strong>Strength</strong> <strong>Training: </strong> Circuit training with 2-4 exercises with 2-4 rounds with timer (Ipad HIIT Timer app).</p> <p>Less is more as we do not need more sources of chronic stress and activating release of the stress hormones CORTISOL when we are experiencing a world wide pandemic.</p> <p><a href= "https://www.dnafit.com/advice/fitness/cortisol-stress-and-exercise.asp" target="_blank" rel="noopener">Here is an article on cortisol, stress, and exercise</a></p> <h3 class="cmsh3"><span style="font-size: 12pt;">DNAFit article: What you can do to maintain healthy cortisol levels when training- <em>It is possible to enjoy the undeniable benefits of exercise while minimizng the impact on cortisol concentrations:</em></span></h3> <ul> <li><em>Don’t overdo it. Take regular breaks from intense training and listen to your body.</em></li> <li>Leave intense sessions to lat