This is YOUR reminder that no matter what is happening...
You can control....what you can control
The amount of STRESS and ANXIETY going on is unlike anything I have ever seen
So...I wanted to remind you
Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. About five minutes of aerobic exercise can begin to stimulate anti-anxiety effects.
Exercise also has some direct stress-busting benefits. It pumps up your endorphins. Physical activity may help bump up the production of your brain's feel-good neurotransmitters, called endorphins. It reduces negative effects of stress. It's meditation in motion. It improves your mood.
One in 10 adults in the United States struggles with depression, and antidepressant medications are a common way to treat the condition. However, pills aren't the only solution. Research shows that exercise is also an effective treatment. "For some people it works as well as
antidepressants, although exercise alone isn't enough for someone with severe depression," says Dr. -Michael Craig Miller, assistant professor of psychiatry at Harvard Medical School.
The exercise effect
Exercising starts a biological cascade of events that results in many health benefits, such as protecting against heart disease and diabetes, improving sleep, and lowering blood pressure. High-intensity exercise releases the body's feel-good chemicals called endorphins, resulting in
the "runner's high" that joggers report. But for most of us, the real value is in low-intensity exercise sustained over time. That kind of activity spurs the release of proteins called neurotrophic or growth factors, which cause nerve cells to grow and make new connections. The improvement in brain function makes you feel better. "In people who are depressed, neuroscientists have noticed that the hippocampus in the brain—the region that helps regulate mood—is smaller. Exercise supports nerve
cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression," explains Dr. Miller.
So let's work on Your Stress, Anxiety and Depression starting today
Warm-up
Do the following circuit twice, resting for 1 minute between circuits.
Each exercise should be performed for 20 seconds:
Bodyweight Squat
Pushups
Jumping Jacks
Spiderman Climb
Metabolic Resistance Training Circuit
Do the following circuit 3 times, resting for 1 minute between circuits.
Each exercise should be performed for 30 seconds.
Bulgarian Split Squat (1-1/2 rep style) (30 secs/side)
DB Row or Band/Strap/TRX Row
Decline Close-Grip Pushups or Close-Grip Pushups
Metabolic Conditioning Circuit
Do the following circuit 3 times, resting for 1 minute between circuits.
Each exercise should be performed for 30 seconds.
Narrow-Stance Bodyweight Squat
T Pushups
Run in Place
Alternating Prisoner Reverse Lunge
Mountain Climbers
Total Body Extension (fast tempo)
The Fab 5 Metabolic Finisher
Do the following circuit as many times as possible in 10 minutes,
resting only when needed. Your campers can stop when they want to
and simply jump back in when they can.
Lunge Jumps or Split Squats (5/side)
Burpees or Modified Burpees (5)
Alternating Bodyweight Chops (5/side)
Close-Grip Triple Stop Pushup (5)
Jumping Jacks (5)
Some of you will try this, some of you won't. Some of you have the equipment for it and some of you don't
Doesn't change that you can VOTE to workout today...
You can VOTE to eat well today and you can VOTE to drink water
You can also VOTE to do nothing and stay in the same state (ha, no pun intended)
But it's your choice...and that is the truth
Wish you all a GREAT weekend
Coach Rafael
What show do you pick?
