Last week was rough for fitness and here is my fitness update. Good ole PMS did it’s best to take over any motivation I had to get up in the morning and do a workout. Headaches and cramps tried to keep me down. I prevailed anyway.
This week I am adding the Knee Russian Twist to my ab workout routine. How to do this exercise: Holding a 5lb weighted ball, kneel, hold the ball at chest level with both hands, lean backwards and then twist right to left.
The next ab workout is taken from a gal I follow on instagram. Get a step or bench and a loopband. I am going to include a video for this workout. It will be easier to follow the ab workouts with the video than it would be for me to explain here. Here is the video link.
These are two new workouts that will give my abs a different workout since they are used to the same ones I have been doing. This week will also be adding a simple, beginner yoga routine. Flexibility is what keeps you from getting hurt.
I have always had an interest in yoga and have even attended classes once a long time ago. I still do some of the poses as ways to stretch out muscles as I have mentioned before in my workouts post. (insert Workouts 6/15/20) I hope to be able to implement a few simple yoga stretches and a good routine weekly.
Next week my work hours return to the normal 8 to 5. So I now have to adjust when I get up in the morning to fit in my workout routine. Not an easy task to accomplish when it’s hard to wake at 5 a.m.
Meditation
I had started a small meditation practice last fall and have since let that go. Working out and other morning routines have taken over my time. However, it is time to put that practice back into place.
Meditating in the morning for about 5 minutes is about all I have ever done with an app on my cell phone. That app is called Insight Timer (add a link) that allows me to choose different types of meditation. I can use just music or guided meditations, whichever ones I want for the amount of time I choose.
Meditation will need to become an afternoon activity as well. Meaning sometime after work, I need to find time to not only make dinner but meditate.
I believe that meditation after a stressful work day will enable me to have a good night’s rest and be able to hit that 5 a.m. wake up time. Meditation is also known to help with cortisol levels but that will be discussed in a later post.
How to Meditate
There are many benefits to meditation, but let’s discuss how to meditate first. One of the first steps in meditation is to get comfortable. You can sit on a meditation pillow if you have one, or even a pile of blankets. These are to keep you comfortable as well as relaxed.
You can find many different types of meditation pillows on amazon. Here are a couple to choose from: My Zen Lab Meditation Cushion or Boho Decor Floor Seat Cushion Pillow. Really all you have to do is search for ‘meditation pillow’ and many styles and colors will show up. You choose what you think you will like or what appeals to you. I do not have a meditation pillow, but it is on my list to purchase one.
Now that you are comfortable, sitting on the meditation pillow legs crossed, relax your body. Set your hands out on your knees, back straight but relaxed. Your breath is what you will be concentrating on next.
Pay attention to how your are breathing, some tend to breathe fast, slow or a combination of both. Remember to focus on how you are breathing.
Follow this link to learn more about how to meditate. This article will provide you with details on what you will be focusing on.
Benefits of Meditation
Meditation has been shown to help lower your stress levels. Many of us today run on those cups of coffee we inhale throughout the day just to get from one task to the next. Meditation will help lower the stress that comes from those nonstop tasks.
So what else does meditation do? It helps control anxiety, promote emotional health, enhance self awareness,lengthen attention span, reduce age related memory loss and many more habits that can helps us live better, healthier and longer.
Dr. Matthew Thorpe, MD, PhD posted an article on Healthline of the 12 Science-Based Benefits of Meditation. I encourage you to check out the article to learn more about meditation and what it can do for you.
Remember to click to the right and sign up for a freebie of your choice or all three. Keep checking back for updates and new workouts I have implemented into my daily routines. I will do my best to help you achieve your goals through mine.