When reading the title of this blog one would say that this is 100% counterintuitive to the mission of Shroomspa and educating the public about health and wellness. Please know, as a personal trainer, I am not saying you can never have M&M”S, but I am using the candy as an acronym to health and wellness strategies.
MUSCLE- Incorporating a resistance type exercise plan is crucial and scientifically proven to enhance both cardiometabolic and mental health. Resistance training is learning how to use your bodies own weight as a resistance tool and moving it while incorporating functional bodyweight movements. i.e., squats, pushups, lunges etc. There has never been a better time in history with the growth of social media to be able to self educate oneself with various bodyweight training circuits that you can safely and conveniently perform in the comforts of your own home. Furthermore, as you master the form and techniques of bodyweight movements, one can incorporate additional resistance types of formats utilizing dumbbells, kettlebells, and machines either at home and/or at a local health club.
If motivation and accountability are barriers to engage in strength training, seek out a qualified trainer/health coach to encourage you and instruct you with proper form and exercise sequences.
Building lean muscle tissue can only be accomplished by incorporating a resistance type program consistently which challenges your muscles to adapt and build with added stressors with progression, continuous tension, and overload.
Lean muscle tissue not only is aesthetically appealing as we shape and tone our bodies, but it also enhances our basal metabolic rate, which is what keeps our bodies burning fat and calories throughout the day.
Engaging in a strength training program scientifically has been proven to enhance insulin sensitivity, lowers blood pressure, reduces cholesterol and triglycerides, and overall lowers the risk of heart disease, diabetes, and incidences of strokes.
Mentally, physical exercise can increase the release and production of certain proteins in the brain. Specifically, the levels of a protein called brain derived neurotrophic factor(or BDNF for short) increases after exercise.
MEALS- Making meals which include whole foods such as fresh fruits and vegetables, whole grains (such as oats, rice, and barley), nuts, beans, fish, chicken, beef, shellfish, and eggs. A whole foods-based approach to eating is designed to be a long-term, sustainable plan. It’s about as self-explanatory as possible: You fill your plate with whole foods and, as much as you can, avoid those that are processed. Processed foods are your convenient foods such as donuts, cookies, muffins, refined-white flour, fast food, frozen pizza, and microwaveable dinners. You can usually identify these foods because they come prepackaged and have an extensive list of ingredients you have never heard of or that are often difficult to pronounce. These foods can contain a lot of sugar and sodium, two of which people are eating too much of. Overconsumption of processed foods overtime are risk factors for heart disease and stroke.
The battle of the bulge is usually won and lost in the kitchen.
SLEEP- Getting your winks could be the most important strategy to incorporate to ensure your maintaining and sustaining both physical and mental health. When we achieve a sound, restful sleep, ideally at least seven hours per night, this is when our bodies and minds rest, restore and repair. Sleep is important to number of brain functions, including how nerve cells(neurons) communicate with each other. In fact, your brain and body stay active while we sleep. Recent findings suggest that sleep plays a housekeeping role that removes toxins in our brains that build up when we are awake. Furthermore, achieving consistent sleep patterns, helps to modulate our cortisol levels (stress hormones) that is crucial to both our mental and physical well being. Think of how you feel after a restless night of sleep or a bout of insomnia. When you awake your body and mind are both very sluggish and affects our performance.
When we are chronically sleep deprived, due to increased cortisol levels, we can also be prone to a compromised immune system, anxiety, depression, and insulin dysregulation leading to increased belly fat.
Take inventory today of your M&M”S and start snacking on your rainbow-colored fruits and veggies, exercise, and practice better sleep hygiene.