Episode 351: The WHOLESTIC Method Element #2: EXERCISE - a podcast by Debbie Potts

In this episode, Debbie shares her "stay at home" workout routine and tips to stay strong while we can't get to the gym!  It is important to keep a schedule, find a new routine and sense of purpose each day.  

Week days are different than week ends!

SLEEP is essential to recovery, repair and immunity to time your food, workouts and stressors away from bedtime (no news at night!).

1.  April Yoga Challenge - "like" LOW CARB ATHLETE Facebook page for suggested YouTube free yoga "classes" - three days a week and discover your "Areas of Opportunity".  Wow- my hips are tight and my right quad/hip is off!

2. Sunrise walks 10-15 minutes then "lunch break" walk and then an evening walk if we don't run or bike.

3.  Bike rides - if you can ride outside then get out for some fresh air and leave your hood (if allowed!).  Less is more right now so keep your exercise time and intensity low.

4. Run or run/walk- purpose to each workout, pace by heart rate, flat easy runs and hard hilly runs - or find stairs!

5. Strength Training:  Circuit training with 2-4 exercises with 2-4 rounds with timer (Ipad HIIT Timer app).

Less is more as we do not need more sources of chronic stress and activating release of the stress hormones CORTISOL when we are experiencing a world wide pandemic.

Here is an article on cortisol, stress, and exercise

DNAFit article: What you can do to maintain healthy cortisol levels when training- It is possible to enjoy the undeniable benefits of exercise while minimizng the impact on cortisol concentrations:

• Don’t overdo it. Take regular breaks from intense training and listen to your body.
• Leave intense sessions to later in the day, when cortisol levels are lower.
• Eat right to fuel your body and make sure you consume carbohydrates and protein after exercise to decrease the cortisol response.
• Consider adaptogens to improve your body’s response to stress.
• Check out our stress-busting article (coming on Friday!) for ways to cope with life’s stresses and strains.

Key equipment to have at home (Amazon)...I posted links on my LOW CARB ATHLETE Facebook page a few weeks ago.

1. BOSU

2. Stability Ball

3. STROOPS bands or bands with handles

4. Ankle bands

5. Perfect Push-up handles 

6. Exercise Mat 

7. Weights, Kettlebells and/or Medicine Ball 

8. TRX

9. Rip Trainer 

Another article -Why long cardio workouts don't lead to sustained weight loss

Over time our bodies adapt to repetitive aerobic exercise, using www.debbiepotts.net oxygen and energy more efficiently, thereby hindering fat loss. Endurance cardio has also been linked to an increase in the body’s production of the “stress” hormone cortisol. If cortisol levels remain raised over time, our bodies become more sensitive to insulin and store fat (particularly in the abdominal area). Serotonin, thyroid function, growth hormone, testosterone and estrogen levels are all disrupted.

Get outside and play...but stay 10 feet away from others, train alone or with your partner/housemate/spouse and wear a mask if around others!

Here is the link on the study on exercising with friends and avoiding CV-19

Learn more on my website, blog posts and free e-books!  www.debbiepotts.net 

Further episodes of The Low Carb Athlete

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