Fitness, Mental Health/Wellbeing

Lower Body – May 14th, 2018

I apologize for having disappeared from the blogging world for a few days. Between vacationing in Mexico and going to three day-long trainings for my new job, I had to spend my spare time sleeping and relaxing.

Today, however, is the start of a new week and I came in hot. Got a lot done around the house, workout out, napped, and hung out with my mom; I was in the zone! I definitely realized how bad I had needed rest.

It’s vital to remember to give yourself breaks every now and then. This goes for both mental and physical aspects. Allowing yourself to recharge becomes necessary when you live a modern life that revolves around getting things done and constantly moving.

This week is Mental Health Awareness Week, so I wanted to base my content accordingly. Psychological health is often not given as much attention as it should get due to negative stigmas and stereotypes found in the media. By employers, teachers, family members, and even those with the disorders themselves, mental health can be ignored or repressed out of fear or denial.

Everyday I make sure to fight this cycle as I acknowledge my emotions and energy levels along with my overall physical health. I’ve stated this so many times before, but that’s because it’s not always known that your mental well being directly influences your physical well being.

Making small efforts to better the two simultaneously through things like exercise, reading, meditation, music, or anything else that makes you genuinely happy is progress towards your overall health.

That being said, if you decide to try out my leg day workout or a routine of your own, make it a goal to implement some mental exercise/care into your day as well.

Circuit One: 2 sets (see below for reps)

  • Dead-lifts w/ 2 (15 lb) Hand Weights — 12 reps
  • Stationary Lunges w/ 2 (15 lb) Hand Weights — 10 reps (each side!)
  • Sumo Squat w (20 lb) Hand Weight — 12 reps
  • Clam Shells w (15 lb) Hand Weight — 10 reps (each side!)

Circuit Two: 2 sets (see below for reps)

  • Side Leg Lifts w/ 2 (5 lb) Ankle Weights — 15 reps (each side!)
  • Super Man Leg Lifts w/ 2 (5 lb) Ankle Weights — 8 reps (each side!)
  • Crunches w/ (4 lb) Medicine Ball — 12 reps
  • Elbow-To-Knee Crunches — 12 reps (total!)
  • Ankle Touch — 20 reps (total!)

For cardio, I did 30 minutes on my cycle. I also made sure to stretch to avoid being super sore tomorrow.

Go at your own pace, change the sets/reps/weights when needed, and just make it your own. Throwing in some stretching and meditation would be a really good way to end this little routine out; speaking from experience ;).

Happy Monday and happy first day of Mental Health Awareness Week. Come back to my page or checkout my Instagram, @ereissen19, for more facts and information about mental health.

 

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Fitness

Tuesday 5/1/2018 – Arms/Back/Chest Day

Happy May! Lately, the majority of my time has been taken up by family and school, but the craziness is sooooo close to being over for a few months! To anyone and everyone out there working, going to school, or pushing yourself in some other way every day: cheers! It takes a lot of determination, self control, and logical thinking.

When I workout directly before something like a final exam, I find that I concentrate better because I got some of my nerves out. It’s like with a baby or puppy, you wear them out so they aren’t too “hyper”.

Anyways, I had my second to last final of my Spring 2018 semester at ASU tonight and squeezed the following workout and 13.5 miles on the cycle in before it. There are other tips I suggest for unwinding before an important event/task which will appear in a later post.

As usual, if you try the workout please leave feedback and do it for you. I felt I needed to push myself a little harder than usual today and was immediately refreshed. Happy sweating and goal crushing!

Circuit One: round 1 (10 lb hand weights & 8 reps each)

  • Close Body Hammer Curl
  • Front Row
  • Elbow Squeeze
  • Shoulder Press

round 2 (8 lb hand weights & 10 reps each)

round 3 (5 lb hand weights & 12 reps each)

Circuit Two: round 1 (10 lb hand weights & 8 reps each)

  • Bent Over Tricep Extension
  • Bent Over Row
  • Bent Over Side Fly
  • Bicep Curl

round 2 (8 lb hand weights & 10 reps each)

round 3 (5 lb hand weights & 12 reps each)

Take this at your own pace, modify it, add to it, whatever you want to do! Just continue on with your journey and I am continuing on mine. It’s both mental and physical, so take care of yourself in every way you can.

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Fitness

Wednesday 4/25/2018 – Upper Body/Ab Day

Hello all! Today was arm/back/chest and ab day, and I am sore. Just like before, I am going to list the workout I did with my reps/sets as examples; go at your own pace. As always, if you feel pain, stop performing the exercise. You can also look online for modified versions of the move, alternatives, or explanations/demonstrations.

If you have any suggestions or feedback, all is welcome and very much appreciated. I am sharing my fitness journey in hopes of inspiring and encouraging others to pursue their own health goals.

One thing we do have influence over is our health, so why not build the best you inside and out. It’s a process, but the rewards of confidence, amazement, and knowing you do your best are way worth it.

Below is my upper body/ab workout. Enjoy!

Circuit One: 12 repetitions 2 sets

  • Side Arm Raise w/ (two 5 lb) Hand Weights
  • Front Row to Shoulder Press w/ (two 5 lb) Hand Weights
  • Bent Over Row w/ (two 5 lb) Hand Weights
  • Bent Over Side Fly w/ (two 5 lb) Hand Weights

Circuit Two: 2 sets (see below for reps)

  • Wide Hammer Curls w/ (two 5 lb) Hand Weights — 12 reps
  • Pull-Ups — 2 reps or until exhaustion
  • Chin-Ups — 2 reps or until exhaustion
  • Windmill — 12 reps (per side!)
  • Standing Weighted Twist — 24 (total!)

Personalize this workout by adjusting reps, weight, or sets or even add something new in! However you choose to burn some calories, make sure you enjoy it and listen to your body.

P.S. Sorry I had no music to share today, I finished the last season of New Girl on Netflix! My next workout post will definitely have some beats, and maybe even some photos!

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Fitness

Monday 4/23/18 – Leg/Glute/Ab Day

This is the very first of many of my target muscle group workouts that I will be sharing. The number of repetitions, weight used, as well as the number of sets is all about what is best for you, but I will be listing what I performed as an example. If you are unsure of how to do any specific exercise, I suggest searching for demonstrations on either Google or YouTube.

The last thing you’ll find on today’s post is a handful of songs that I did this work out to today. They have awesome beats and I found they really had me sweating. Enjoy, leave feedback and if you try it out, feeeeeel the burrrrrrn!

Circuit One:  2 sets of 12 repetitions each

  • Sumo Squats w/ (10 lb) Medicine Ball OR Hand Weight
  • Dead-lifts w/ (two 15 lb) Hand Weights
  • Donkey Kicks w/ (5 lb each) Ankle Weights

Circuit Two: 2 sets (see below for reps)

  • Jump Lunges w/ (5 lb each) Ankle Weights — 15 reps
  • Hanging Crunches w/ (5 lb each) Ankle Weights — 8 reps
  • Hanging Side Crunches w/ (5 lb each) Ankle Weights — 8 reps

Circuit Three: 2 sets

  • Clam Shells w/ (5 lb each) Ankle Weights — 15 reps (each side!)
  • Sit-Ups w/ (10 lb) Medicine Ball — 15 reps
  • Bicycle Crunches w/ (5 lb each) Ankle Weights — 20 reps (total!)

Circuit Four: 2 sets (see below for reps)

  • Ankle Touches — 20 reps (total!)
  • Elevated Legs Crunches — 12 reps

Mini Playlist:

  • Nice For What by Drake
  • Drip by Cardi B feat. Migos
  • She Bad by Cardi B & YG
  • Walk It Talk It by Migos feat. Drake
  • Stir Fry by Migos
  • Lemon by N.E.R.D & Rihanna
  • Best Friend by Sofi Tukker feat. NERVO, The Knocks & Alisa Ueno
  • Rake It Up by Yo Gotti feat. Nicki Minaj

Again, please lead any feedback or feel free to message me. Sorry for the lack of pictures, I will be implementing them into my workout posts very soon. Stay hydrated and get your sweat on! You can do it! Pace yourself, put on some good music, and have fun.

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Mental Health/Wellbeing

Goal Setting As Motivation

When planning ahead for a trip, you may make a list or print out directions in order to ensure a good time. Not only does this get you more excited for the trip, but it helps you to get there in the smoothest way possible. This same process can be used for goal setting.

Goals can be desired end points for a plethora of things from fitness levels, to grades, to finishing a to-do list, to getting a future career. They can be big or small, hold a ton or very little importance. No matter what kind of goal you want to set, having a plan to reach that goal is vital.

Lists, charts, vision boards, Pinterest boards, art, etc. can all be ways to prepare for and pursue your specific goal(s). Some may think making goals out of small things is a waste of time, but I actually find it makes it more likely that I’ll reach that goal. Even if all I wanted to do was get a few loads of laundry done, when I actually do it I feel so successful and confident. This then of course affects other areas of my life in a positive way.

Especially with having anxiety, having goals allows me to properly manage my time and get things done with less stress. I know what I need to do, by when, and then the ‘why’ becomes so much more clear. This is true especially for things I have to get done for school or potential jobs that induce more anxiety. By letting myself see why I need to get it done, I’m actually encouraging myself.

Encouragement is one key to self success in goal setting, but so is the concept of reality. When setting a goal for yourself, you need to remember that you’ll only be let down if your desired turn out is actually impossible. Setting reasonable boundaries will allow you to create realistic and obtainable goals. As you continue to reach your different goals, your confidence will continue to grow.

Being someone who has been insecure many times, building up that initial confidence was hard. Once I got there though, it was like nobody could stop me. Achieving academic and health goals to me is like a high in itself. Knowing I put a healthy amount of pressure on myself and flourished because of it is so rewarding. The human body and brain are capable of so much there’s no sense in ignoring that. Goal setting, planning, and achieving allows you to see your strength in its entirety.

I’m a strong believer in pushing yourself while also staying in tune with your mind and body. We’re all unique individuals and finding tactics that help you get in the groove of life will aid in a more content life.

By laying everything you want to see happen out in front of you, it makes it easier for you to put together the puzzle that eventually gives you the whole picture. Dreaming, while fun, is not a way to make things happen. It’s the first step in progress, but also the most dangerous as you could easily live your whole life there if you don’t start to take charge of your own timeline bit by bitba1dc8d1235f073a71d116324d4c97e9.

P.S. I am also linking a TEDX Talk I really liked. Please take a look if you are interested in goal setting!

Uncategorized

Interviewing With Anxiety

When it comes to things like interviews, most people tend to get nervous as you have to answer questions about yourself in front of a stranger. Attending an interview with an anxiety disorder is these common nerves, but on the next level.

I typically find myself thinking things like “I’m going to mess up” or “I shouldn’t even do this” when I’m prepping/waiting for the meeting itself. These negative thoughts only help to increase that anxiety, which could end up resulting in self sabotage.

Recently, I’ve had three different interviews for jobs and I decided to pay attention to the things I do to help me prep. By trying to reduce my nerves at the same time as increasing my confidence, I had came out of each meeting feeling successful. I did this by:

Reviewing my cover letter, resume, application, and job listing to ensure I had my qualifications, the job requirements, and everything else fresh in my mind. It made me feel more ready to answer (and ask) questions. I also found that I become even more nervous when I over prep by practicing a bunch of questions/scenarios.

– Give yourself more than enough time to get ready and get to be interview. I just find it helpful to be relaxed, not rushed, directly before.

– Wear something you feel comfortable and confident in. This will show in your body language and facial expressions and adds to your first impression.

Smile. This also is key in initial impressions as it gives a hint of your personality. Friendliness is something desired by almost all employers.

Ask questions too. Just because you’re the future employee doesn’t mean you should be the only one answering questions. Yes, you need to be a good fit for the company, but they also need to be a good fit for you. It’s also useful to know anything that’s unclear to you so you can make an informed decision later in the process.

Remember that interviewers know how intimidating and nerve wracking answering questions about yourself is. Being nervous or showing signs of nervousness is not the end of the world, it’s only natural. True employers take this into account, and only focus on your qualities and skills in regards to desired ones.

Breathe. This is a simple one, but it’s the most useful. When you’ve done everything above (and maybe more) but you still are jittery, take slow, deep breaths. This slows your heart rate and can help you to think more logically about your stress. This can be done whenever you start thinking about the interview, all the way up to two minutes before they call you in.

Furthermore, yes you’re going to be nervous. But that doesn’t have to define your interview. Small steps, like the ones above, can help you begin to get used to interviewing and social interactions in a way that’s less daunting.

No, I don’t like talking to strangers or answering questions about my strengths or weaknesses. But that part is bearable when I think about how much I can offer as an individual.

As I’ve said before, you can’t let your anxiety control you but you can learn to better manage it. Simple calming, centering, or focusing techniques can do a world of wonders during an anxiety attack. They can also help in preventing one during, or leading up to important occasions.

Go in there and remember to be you. That’s all there is to do really. If you don’t get hired, that’s okay. It was good practice, and there are always more opportunities out there.

Interviews suck, but they’re a large part of adult life and something people have to work towards before they feel even close to comfortable.

Mental Health/Wellbeing

Genuine Connection Is Essential

I’m sure we’ve all had friendships where the sole basis is because we had a class with, or worked with, or lived next door to and nothing truly person. While these relations do provide benefits, you also deny yourself of establishing a true human connection.

Sure, it’s alright to have a few acquaintances from whom you benefit and vice versa, but it’s crucial to also create strong bonds with people.

Everyone knows that personalities are different and have a major role in successful relationships. It’s healthy to try to be friends with people you normally wouldn’t hangout with, but it’s even healthier when you know where to end the friendship if it’s not what you want.

There’s no point in continuing on with someone whom you don’t relate to, enjoy being around, or trust. This goes for both romantic relationships and platonic friendship.

Old friends as well as newer friends have of course taken me a while to get comfortable with, but I did it. I slowly worked on building up my own trust as well as there’s and I can honestly say I trust all of them with my whole heart.

It’s the same way with my boyfriend. I fully trust him, confide in him, and express myself to him. I’m thankful everyday I get to spend my time with him and grow with him.

As for those that are no longer in my life, I found that my personality or goals for myself no longer matched up with their’s. It’s okay to let people go in order for yourself to grow. Find people who are your sunshine.

Especially when you battle with mental health issues, finding people who can make you feel safe, relaxed, and loves is a must. You don’t have to go through whatever it is alone. There are people out there that will care about you, help you, and give you their time.

Once you have found the beautiful humans that you click with, do everything you can to maintain a healthy relationship.