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How Mental Health Mirrors Physical Health

How mental health and physical health go hand in hand…

Posted byBenRackeOctober 22, 2017October 22, 2017Posted inThoughtsTags:Anxiety, Exercise, Food, Health, Mentalhealth, Mind, WellnessLeave a comment on How Mental Health Mirrors Physical Health

𝘛𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘵𝘰 𝘭𝘰𝘰𝘬 𝘢𝘯𝘥 𝘧𝘦𝘦𝘭 𝘺𝘰𝘶𝘳 𝘣𝘦𝘴𝘵 👇⁣ ⁣ Generally speaking, these are the basic guidelines of training for looking and feeling your best. ⁣ ⁣ LIFT WEIGHTS 3-5x PER WEEK⁣ ⁣ 👉 Lifting builds muscle, speeds your metabolism and has a very positive impact on your body’s hormones. It helps with mood, energy and can even help your sleep quality. It’s also great for improving mobility and stability of your joints (when done PROPERLY). Strength training is the king of all exercise modalities for overall health and longevity. ⁣ ⁣ BE ACTIVE DAILY⁣ ⁣ One thing I love my clients to do is get an idea of how much they’re moving. How many steps are you getting per day? If it’s 2-3k, we like to try and get that number to 8-10k per day. This has a compound effect and over time can help you lose fat and keep it off. But being active is just good for your overall well-being, ESPECIALLY doing things you enjoy whether it’s playing a sport, biking, hiking etc. I also like the idea of doing some “mobility hygiene” as @lukahocevar calls it on a consistent basis to keep joints functioning optimally for the long haul so you stay pain free and can train for life. ⁣ ⁣ DO SOME CARDIO FOR HEALTH⁣ ⁣ For some people this is just the general idea walking and activity that I talked about above. But I’d say for most people doing some sort of conditioning every now and then will yield positive health benefits and just keep your heart healthy. For my high stress folks, less often. For people who don’t have any stress whatsoever, maybe 1-2x per week. This varies from person to person but having a solid cardiovascular base will not only keep your heart healthy, but will help you get better results from your strength training as well. ⁣ ⁣ DON’T DO TONS OF CARDIO FOR FAT LOSS‼️ I can’t say this enough. If fat loss is the goal it should be done through energy restriction through what we are eating, not adding in more cardio. Your body adapts to cardio very quickly and if you’re trying to achieve an energy deficit through cardio, you will constantly be adding more and more and more until you hate anything that has to do with exercise and quit all together. Cont. below 👇

The traditional kettlebell swing is probably MY FAVORITE exercise to do with kettlebells, but they can be used in a variety of different ways from rows to bottoms up pressing and carries for shoulder stabilization and longevity of the joint. ⁣ ⁣ What’s your favorite kettlebell exercise? 👇

Layla Ann Racke. Born October 8, 2019. Weighing in at 7 lbs. 15 oz. and 20.75 in. long. ⁣ ⁣ Incredibly grateful and overwhelmed with happiness. Most fulfilling moment of my life. Thanks for all the messages and positive vibes from family & friends. ❤️ ⁣ ⁣ @slavessss, you’re the most bad ass woman alive. You guys can re-read that if you don’t already know. 😉 I love you!

I heard @drjohnrusin say this the other day on a podcast and wrote it in my notes to post about it. ⁣ ⁣ I’ve said this before and I’ll say it again: MORE is not always better. ⁣ ⁣ And I would say in most cases in regards to exercise & training, more just isn’t better. ⁣ ⁣ Better is better. ⁣ ⁣ Better movement preparation & dynamic warm ups. Better selection of exercises. Better execution of exercises. Better coaching (not just making you tired and sweaty 🙄). Better consistency.⁣ ⁣ You can keep doing more and feeling burnt out with no results OR you can start looking at exercise and training as a skill and something to get BETTER at. Not just something to burn tons of calories. ⁣ ⁣ When you focus on better quality training sessions you get much more out of the investment of your time. Fat loss, muscle gain, overall health - no matter the goal, you will see results if you focus on quality over quantity.

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