Welcome to the Mindful Fitness Weekly newsletter designed to inspire, motivate, and empower you on your fitness journey. We've curated the latest updates, insightful studies, exclusive discounts, and an effective workout routine just for you. Let's dive in and make this week one step closer to achieving your fitness goals!
Let's Get Better!
Study of the Week
Letter From @JustCellus - Prioritizing Fitness in a Busy Life
Happy Monday and Good Morning!
Do you ever feel like your life is a juggling act with too many balls in the air? Well, you're not alone! Finding balance and making fitness a priority in a busy life can seem like an impossible task. But don't worry, because I'm here to show you that it's not only doable but also incredibly rewarding.
Let's face it—trying to squeeze exercise into our hectic schedules can feel like trying to fit a square peg into a round hole. But guess what? You're not alone in this circus act. In fact, studies show that the majority of people struggle to find time for fitness amidst their busy lives. But here's the secret sauce: acknowledging the challenge is the first step towards conquering it!
Picture this: you're juggling work deadlines, family responsibilities, and a million other tasks that seem to multiply faster than rabbits on a rollercoaster. It's chaotic, it's stressful, and it's downright exhausting. But you have the power to take control! By embracing effective time management strategies, you can carve out precious moments for your health and well-being.
Now, let's talk time management. I know what you're thinking—time management? Ain't nobody got time for that! But trust me, it's the golden ticket to fitting fitness into your jam-packed schedule. Schedule your workouts like you would an important meeting or a date with your celebrity crush (if only!). Block off dedicated time slots, and treat them as non-negotiable appointments with yourself. Plus, on those super busy days, you can unleash the power of quick and intense workouts, like the Flash on a caffeine high!
But wait, there's more! We're all in this together. Finding accountability and support is like having The Avengers on speed dial. Grab a workout buddy who will cheer you on and laugh at your goofy moves. Join a fitness class where the instructor doubles as a stand-up comedian (seriously, laughter burns calories too!). And if you really want to level up, hire a personal trainer who can give you a high-five for every squat you conquer and a gentle nudge when you're about to dive into that bowl of ice cream.
Now, here's the exciting part: the benefits of prioritizing fitness and finding balance. When you make time for exercise, you're not only taking care of your physical health but also nurturing your mental well-being. Say goodbye to stress and hello to those feel-good endorphins. Boost your energy levels, conquer the day like a superhero, and maybe even fit into those jeans you've been eyeing since, well, forever!
So, let's embark on this epic journey together—finding balance, embracing the chaos, and prioritizing fitness in our crazy, beautiful lives. It won't always be easy, but trust me when I say that it will be worth it. Remember, you're not just making time for exercise; you're investing in yourself, your health, and your happiness.
Now, go out there and conquer the world—one workout at a time!
Let's Get Better,
Resistance training is medicine: effects of strength training on health
Inactive adults experience a 3% to 8% loss of muscle mass per decade, accompanied by resting metabolic rate reduction and fat accumulation. Ten weeks of resistance training may increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg. Benefits of resistance training include improved physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem. Resistance training may assist prevention and management of type 2 diabetes by decreasing visceral fat, reducing HbA1c, increasing the density of glucose transporter type 4, and improving insulin sensitivity. Resistance training may enhance cardiovascular health, by reducing resting blood pressure, decreasing low-density lipoprotein cholesterol and triglycerides, and increasing high-density lipoprotein cholesterol. Resistance training may promote bone development, with studies showing 1% to 3% increase in bone mineral density. Resistance training may be effective for reducing low back pain and easing discomfort associated with arthritis and fibromyalgia and has been shown to reverse specific aging factors in skeletal muscle.
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Workout Routine of the Week: Upper/Lower Split
Day 1: Upper Body
Barbell Bench Press: 3 sets of 8-10 reps
Bent-Over Rows: 3 sets of 8-10 reps
Dumbbell Shoulder Press: 3 sets of 10-12 reps
Pull-Ups or Lat Pulldowns: 3 sets of 10-12 reps
Dumbbell Bicep Curls: 3 sets of 10-12 reps
Tricep Dips or Skull Crushers: 3 sets of 10-12 reps
Plank: 3 sets, hold for 30-60 seconds
Day 2: Lower Body
Squats: 3 sets of 8-10 reps
Romanian Deadlifts: 3 sets of 8-10 reps
Walking Lunges: 3 sets of 10-12 reps per leg
Leg Press: 3 sets of 10-12 reps
Calf Raises: 3 sets of 12-15 reps
Hanging Leg Raises or Russian Twists: 3 sets of 12-15 reps
Glute Bridges: 3 sets of 12-15 reps
Day 3: Rest and Recovery
Take a day off from intense weightlifting and focus on active recovery. You can engage in light cardio exercises, stretching, or yoga to promote blood flow, flexibility, and relaxation.
Day 4: Upper Body
Incline Dumbbell Bench Press: 3 sets of 8-10 reps
Seated Cable Rows: 3 sets of 8-10 reps
Arnold Press: 3 sets of 10-12 reps
Chin-Ups or Cable Pulldowns: 3 sets of 10-12 reps
Hammer Curls: 3 sets of 10-12 reps
Tricep Pushdowns: 3 sets of 10-12 reps
Ab Wheel Rollouts or Plank Variations: 3 sets of 10-12 reps or holds for 30-60 seconds
Day 5: Lower Body
Deadlifts: 3 sets of 8-10 reps
Bulgarian Split Squats: 3 sets of 8-10 reps per leg
Leg Extensions: 3 sets of 10-12 reps
Leg Curls: 3 sets of 10-12 reps
Standing Calf Raises: 3 sets of 12-15 reps
Hanging Leg Raises or Russian Twists: 3 sets of 12-15 reps
Hip Thrusts: 3 sets of 12-15 reps
Day 6 and 7: Rest and Recovery
Take two consecutive days off to allow your muscles to recover and repair. Use this time for active rest, gentle stretching, or low-impact activities like walking or light cycling.
Remember, as you progress, gradually increase the weight or resistance used while maintaining proper form. Also, ensure you are consuming a balanced diet with adequate protein to support muscle growth and repair. Stay consistent, push yourself within your limits, and enjoy the journey towards building muscle and strength!
Track your progress and transform your body with the Mindful Fitness Planner
The ultimate fitness log, workout planner, and gratitude journal designed to help you achieve your fitness goals while promoting mental wellness
That's all for this week's newsletter. Keep pushing, stay dedicated, and remember that your progress matters. We're here to support you every step of the way.