To Bust Stress, Be Intentional

by Erin & Lauren Alexander - Physical Fitness Trainers

Recipes to make, family to host, parties to attend, travel, let's face it, the Thanksgiving and Christmas holidays can be demanding, but you don't have to be stressed out. Perhaps this holiday season, your goal is to keep calm, stay fit, and enjoy. That goal is entirely possible with the right mind set and plan. Its about being intentional with good habits, such as drinking enough pure water daily, getting 7-9 hours of rest each night, eating a fibrous breakfast, or planning a daily workout with your spouse or a friend. These habits can fortify you against daily stress so that you can enjoy a healthy holiday season despite the demands that are sure to come. 

Our bodies require pure drinking water. Did you know that many people mistake dehydration for hunger? Did you know that drinking water first thing in the morning helps with elimination and boosts energy levels? Water is an excellent stress-buster because it nourishes our muscles, joints, and organs. It will help you tremendously in your goal to staying trim or getting trimmer. So here's the scoop: take your body weight and divide that number by two. The product is the number of ounces of water you need to drink daily. To convert those ounces to cups, just divide that number by eight. For example, let's say you weight 140 lbs. You should aim to drink 70 ounces of water, which equals to approximately 8 ½  cups. Take your favorite water bottle and make sure to check how many ounces it can hold. Once you know that, you can determine how many times you need to fill it per day. For optimal digestion, drink your water between meals instead of with meals. This tip can prevent bloating and gas.

Now that you know the importance of water, let's talk about exercise. In order to succeed in staying fit, you must treat your workout like an appointment. Pencil it in your schedule, or set an alarm each day to remind you that its workout time. If you're the type of person that needs lots of motivation, have a friend join you to keep you accountable. If you don't need that accountability factor, good for you. Whether you have a workout partner or not, anyone can do a H.I.I.T workout in 15-20 minutes. H.I.I.T. stands for High Intensity Interval Training. Interval training boosts the metabolism, burns fat, can detox the brain and busts stress. It is important to begin each H.I.I.T. with a proper warm up. 

Here are some ways to get loose: do 1 minute worth of side to side step touches (step left, then step right, repeat). Do one minute of marching in place (lift knees high to sky while keeping your spine tall). Do 20 side bends (bend to the right with an arm reach, then bend to the left with an arm reach). Do 20 forward bends one leg at at time (extend one leg out in front of you with heel down and toe up: reach for shin, ankle, or toe then switch sides), and finally with one foot at time, balance on right foot and bring left heel toward buttocks, then switch sides. Stretch each leg 10 times. This helps the front of the thighs to loosen. 

Here is your H.I.I.T workout: start your timer for 5 minutes. Rebound, walk moderately, or jog for 5 minutes. After the 5 minutes is up, do a sprint for 30 seconds. If you cannot sprint, then power walk. Hill climbing or hill running is excellent for stabilizing and strengthening the core. The goal is to go as hard as you can for 30 seconds. Remember this is not a conversational pace. Then recover for 1-3 minutes. This can mean a slow walk or jog to catch your breath.  It depends on one's fitness level. Once you get your breath back, go back to the high intensity level for another 30 seconds. Then recover for 1-3 minutes. Aim for 5-6 sets of the high intensity level. Cool down by walking or rebounding for 5 minutes. Take the last five minutes to cool down: stretch, sip water, and recover. Holding a stretch for 30 seconds is key. Be sure to breathe while you stretch. Inhale through the nose and exhale through the mouth. Take a moment to think about all the things you are thankful for. 

““Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth.” ”

— 3 John 2

With some of these intentional habits, you are sure to be less stressed, happier, and even more grateful. Take the challenge for yourself and see if you don't feel better with these tips. In the words of a wise man who was inspired by God, “Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth.” 3 John 2.