Exercising your Body and Mind

Exercise is also considered vital for maintaining mental fitness and it can reduce stress. Exercise and physical activity can produce endorphins (chemicals in the brain that act as natural painkillers!) Exercise also improves the ability to sleep, which in turn reduces stress levels!!

Exercise can be done from the comfort of your home or an outdoor walk to allow yourself to renew and refresh ! 🙂

Example Home Workout 1/4/2020

Warm Up

  • 30 seconds jumping jacks
  • 30 seconds of squats
  • 30 seconds high knees
  • 30 seconds push ups
  • 30 seconds jumping jacks

3 Blocks of Work

Block 1

  • 1 minute side lunges
  • 30 seconds high knees
  • 1 minute sumo squats

Black 2

  • 1 minute push ups
  • 30 seconds jumping jacks
  • 1 minute plank

Block 3

  • 1 minute crunches
  • 30 seconds mountain climbers
  • 1 minute burpees

Rest and Stretch 🙂

At Home Yoga Workout 

  • 10 Cat-Cow Stretch: Inhale and tilt your pelvis back for cow pose and exhale and tuck your tailbone for cat pose.
  • 30 seconds Downward dog: Tuck your toes and press through the balls of your feet and your palms as you lift your hips, reaching your glutes toward the ceiling. Relax your head and neck between your arms, press your heels toward the floor.
  • 30 seconds Split Lunge: Step your right foot forward between your hands. Keep your left leg strong, your knee straight, your quadricep engaged. Complete on left leg after.
  • 30 seconds Warrior I: Rotate your left heel to the ground, so your left foot is positioned at a 45-degree angle to the side of the room, and press through both feet to rise to standing. Your right knee should remain bent at a roughly 90-degree angle and your left leg should remain straight. Lift your arms toward the ceiling, palms facing each other
  • 30 seconds Warrior II: From Warrior I, reach your right arm toward the front of the room and your left arm toward the back of the room. Your core should be engaged.
  • 30 seconds Reverse Warrior: To come into peaceful warrior, lift your right arm overhead and gently slide your left arm down the back of the left thigh. Keep the front knee deeply bent.
  • 30 seconds Upward Facing Dog: Lay on your stomach with your hands placed under your armpits, slowly and gently push your chest up and tilt your head slightly back, opening your chest and let your hips drop to the floor.

Repeat this 3 times.

Relax and Renew 🙂