How strength training activates your well-being

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In the last blog, I highlighted how your strength is not from your muscles, but from your brain and nerves that connect it to your muscles.  It turns out, that ‘waking up’ of nerve fibers activates your whole body and your well-being in very unique ways.   Let’s take a look.

Your muscles. Your muscles are made up of lots of muscle fibers. Imagine each of those fibers like rowers on a boat; the more people rowing, the more strength and power the boat has. If the exercise is with light resistance, only a small amount of muscle fibers is activated. If the weight is heavy, more muscle fibers are called into action. As your muscles get fatigued during an exercise, your nervous system will call upon more muscle fibers to help out.

Your bones. Every day your body is both making and losing bone cells. Around age thirty we seem to start losing more bone cells than we are making. The rate at which that happens depends on how often you are telling your bones to make new cells. When muscles contract, they tug on your bones. When that tug happens, it’s like your muscles are tapping on the shoulder of your bones, saying, ‘hey, stay strong, I need you!’ This sets in motion the immediate signal to your bones telling them to make new cells. Your muscle contraction is what slows the loss of bone. The stronger the contraction, the greater the trigger for new bone cells.

The catalyst:  How often do you hear advice to get enough calcium for your bones and protein for muscles? Well, if you put all the ingredients for a cake into a bowl, but never put it into the oven, would you end up with a cake? No. Those ingredients need a catalyst, heat, to make them work together to produce a cake. Getting enough of the right nutrients is only part of building strong muscles and bones. Strength training is the catalyst that makes the nutrients work for your bones and muscles! 

Your metabolism. When you challenge your muscle fibers, they go through changes like tiny tears in the fibers and use of the fuel stored right in muscles. It takes them about 24-48 hours to repair and refuel after that use. As they repair from those small tears, they gain strength. While they are refueling and repairing, they are more ‘metabolically active’. That means they are burning more calories for a day or two after you do strength training—up to about 15% more!

Your blood sugars. When your muscles contract, they use fuel stored in your muscle fibers and in your blood system. The fuel is glucose (sugar) and fats from your blood system. Each time you contract your muscles, they are ‘soaking up’ blood sugar and using it. That means that sugar is not hanging out in your blood, affecting every other cell in your body. Because strength training causes the longer-term repairs I mentioned, it also causes longer-term use of blood sugars for hours after you finish. This is why strength training is one of the best ways to manage high blood sugar levels.

And more… There are many more cascades of real-time changes that happen each time you perform strength-training exercises that are similar to those that happen with cardio. For example, brain chemicals are released that improve a sense of optimism, focus, and calm. Nitric oxide is released which helps keep blood vessels relaxed, regulating blood pressure and reducing strain on blood vessel walls that could lead to cardiovascular disease.

Unique benefits, unique barriers. These are just the highlights of the unique and powerful Real-time Results of strength training. So why are 80% of people not doing it regularly? If you are one of them, stay tuned.  Next week we will look at the specific road blocks to motivation to strength train.

Bottom Line: Your brain signals your muscles to contract, pulling on bones, and creating movement.  This simple progression of events, when done in a way that is challenging for each one of the steps in the process, creates the catalyst for strengthening and maintaining your bone, muscle, and metabolism.

How can you start this domino effect of health and well-being for yourself today? 

B-WELL

Janet

 

 

The Win-Win Special ENDS at MIDNIGHT

The Win-Win Special ENDS at MIDNIGHT tonight.

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  1. Make a $45 tax deductible donation to the Enjoy Life Education scholarship fund by the end of today, April 22, 2019.
  2. Email me the receipt at janet@ExercisingWELL.com.
  3. I will send you a coupon code to receive your first month of the Exercising WELL coaching program FREE.

 

Help a teen get more out of life through the

 The Enjoy Life Education Leadership Academy.

Get more out of exercise, so you get more out of life with 

Exercising WELL Coaching Program

 

Win by Building Inner Confidence

It’s pay-it-forward week at Exercising WELL and we are running a Win/Win Special.  From now until April 22nd, 2019, when you donate $45 to the Enjoy Life Education scholarship fund, you get your first month of the Exercising WELL Coaching Program FREE.  

Confidence can be reliant on external sources or it can be an inner sense of knowing your own strengths. Studies show inner confidence is much more reliable and resilient through the ups and downs of life1. When you take advantage of the Win/Win special, you help a teen build inner confidence through the Enjoy Life Leadership Academy and grow your own inner confidence that you know how to be Exercising WELL.

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Enjoy Life Leadership Academy

Students build confidence though a stronger sense positive self-worth. From the moment students enter the academy, they are encouraged to not only be who they are, but also celebrate who they are with confidence and pride. They not only do this for themselves, but for each other. Students are immersed in a culture of self-worth that builds a natural and lasting inner confidence. Check out this 60-second video to see how that is done.  

Exercising WELL Coaching Program

Exercise success often is measured by external sources, such as the scale, the activity monitor, or a fitness challenge. But studies show these external sources for confidence are like building a house on sand, washed away by the next stressful event in life. Through the Exercising WELL online programs and personalized weekly coaching, you learn research-backed strategies for being internally guided and self-motivated. You gain solid inner confidence for exercise that carries over to other habits for your health and well-being.

  1. What is the Self-Determination Theory of Motivation?

Win Through the Power of Positivity

It’s pay-it-forward week at Exercising WELL and we are running a Win/Win Special.  From now until April 22nd, 2019, when you donate $45 to the Enjoy Life Education scholarship fund, you get your first month of the Exercising WELL Coaching Program FREE.  

Research shows positivity broadens your perspective, so you notice more opportunities, and helps you build long term resiliency1. When you take advantage of the Win/Win special, you help a teen build positive self-worth and inner confidence through the Enjoy Life Leadership Academy and strengthen your own positive approach to self-care while growing your inner confidence  that you know how to be Exercising WELL.

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Enjoy Life Leadership Academy

From the moment you walk into the Leadership Academy, you are overwhelmed by the energy of positivity—it’s contagious! Every moment is filled with this positive perspective and support for each other.  Check out this brief video to see for yourself. This is not a Pollyanna-type positivity, where talking about negative experiences is taboo. This is the place where life’s challenging experiences are embraced head-on, through activities like group challenges and leaders sharing their stories of resiliency. Life’s challenges are transformed through positivity and help students build resiliency through positive qualities like curiosity, creativity, and empathy.

Exercising WELL Coaching Program

Because our brain is designed to keep us safe by looking for problems, it’s easy to get stuck in the muck of life and stray from your best intentions to exercise regularly. This is normal but not helpful when it comes to building habits for well-being. Health coaching uses research from positive psychology to guide you to get yourself unstuck and avoid the swamp of self-doubt and frustration of life getting in the way. As your coach, I help you sort through your experiences with exercise each week in a way that you lets you use life’s challenges as a tool for learning how to exercise through the ups and downs of life. Research on habits shows that when something is a positive experience, it becomes a lasting habit. Making exercise a positive experience requires both an understanding of brain science and exercise science. This powerful combination is what makes Exercising WELL unique.

  1. Research from The Positive Psychology Center at the University of Pennsylvania

Win through Mindfulness

It’s pay-it-forward week at Exercising WELL and we are running a Win/Win Special.   From now until April 22nd, 2019, when you donate $45 to the Enjoy Life Education scholarship fund, you get your first month of the Exercising WELL Coaching Program FREE.  

The research on the benefits of mindfulness is wide-reaching and overwhelmingly convincing. We all can benefit from more mindfulness skills1. Teens growing up in this distractible world need it more than ever. As adults, we need mindfulness to adapt to this age of technology and distractions.

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Enjoy Life Leadership Academy

A major component of the leadership academy is reminding students to live in the now. Students are constantly reminded to be present and encouraged to adopt strategies in their daily life to remember to make the most of each moment. The best part is that it’s done in a way that is fun, lighthearted, and enjoyable so students genuinely embrace living with more mindful presence.

Exercising WELL Coaching Program

Since your body only operates in the present moment, exercising with mindfulness is the only way to know how to exercise. Because so many of the reasons we exercise are for future rewards, such as weight loss, it is easy to think that exercise is just something to ‘get through’ so you can check it off the to do list. Yet, this how we miss the most valuable tool—the wisdom of our own Inner Trainer. Check out how one Exercising WELL member describes her newfound enjoyment of exercise with mindfulness: “I had a sense of joy while walking up a hill this week. I just felt strong and right and totally absorbed in the great walk, no distraction trying to take the hill. It was almost an exhilarating feeling. Definitely well-being.” Through Exercising WELL ,you learn how to use your Inner Trainer to be self-guided through mindful-presence and exercise becomes a whole new, more enjoyable, AND more motivating experience.

  1. The Science of Mindfulness by Dainel Siegel, Mindful