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.

 

31968024_10214898983821814_6359646126311735296_n (1)

Advertisements
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.

ccd23383d3f12d1c0ad1243f73da0c53

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!

d005d870f3e0fd830025b09af805132b

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.

142fb9d91b0a914f0a7b1499d7ffa1e8

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!