Feel Good Fitness with Jenn Hobby: Week of Oct. 5

From your best sleep to handling Family Dinner, here's this week's tips!

October 8, 2020
feel good fitness
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FRIDAY:

this weekend, get moving outdoors!

Georgia has the most beautiful fall weather and colors. Did you know that going for a hike in the woods can lower your blood pressure and reduce anxiety? Studies have shown that time in nature — as long as you feel safe — is an antidote for stress: It can lower blood pressure and stress hormone levels, reduce nervous system arousal, enhance immune system function, increase self-esteem, and improve mood.

So grab your water bottle and hit the trail! Don’t know where to go? You can find over 100 hiking trails at www.atlantatrails.com

 

THURSDAY:

Since we are officially in Pumpkin spice everything season, what are the health benefits to eating pumpkin and pumpkin seeds? 

Pumpkins are nutrient rich, especially Vitamin A

Pumpkins contain antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells (4).

It’s high in potassium, vitamin C and fiber, which have been linked to heart benefits.

For a few ideas for a pro-pumpkin diet: Trying baking it with savory spices, making cinnamon spiced pumpkin bread or even pumpkin pasta with Italian sausage and spinach! Yes, we can cook beyond the pumpkin pie! 

WEDNESDAY:

Today’s tip is about Getting the whole family to eat healthier and comes from Dr. Darria Gillespie – She says, “Eating dinner together as a family isn’t just a nicety – in fact, it’s linked with kids eating more fruits, vegetables, calcium and whole grains… and a lowered risk of obesity.”

Dr. Darria explains that Family dinner means 1 adult or guardian and Zero TV or devices on during the meal. I know personally with my 2 girls it’s a struggle to get everyone’s schedules together, but Dr. Darria says we should aim for 2 family meals a week!

For more from Dr. Darria, you can check out her book chock full of simple health tips, it’s called Mom Hacks, you can follow @drdarria on social media. 

TUESDAY:

Have you ever said “I want to start exercising this week! And then by the end of the week, you’re like – ummmm, next week is gonna be my week!” If so, we are twinning! I feel you.

So today’s 1 small thing is 10 push-ups. Yes, it is basic back to PE Class type stuff, but for beginners and procrastinators like me, 10 push-ups will give us a jump start. Push up are good for your arms, chest, shoulders and even abs. Personal trainers say that the art of the push up is all about form. Get into that plank position for maximum pay off.

Today I’m going to do my one small thing – a 10 push-up-promise to myself. Join me, no one is watching!

MONDAY:

Hey friends! I’m Jenn Hobby & Feel Good Fitness is about doing one small thing to make a big impact on how you feel – Sleep is crucial in feeling our best, but if you’re anything like me – Insomnia is a THING, especially this year. Doctors say that stress, anxiety, caffeine, alcohol and our smart phones are to blame – so what should you do if you’re struggling to fall asleep or stay asleep?  Here are 5 top tips from the experts: 

1. Wake up at the same time each day… in order to train your body to wake at a consistent time.

2. Eliminate alcohol and stimulants like nicotine and caffeine. The effects of caffeine can last for several hours, perhaps up to 24 hours, so the chances of it affecting sleep are significant. Alcohol may have a sedative effect for the first few hours following consumption, but it can then lead to frequent arousals and a non-restful night's sleep. If you are on medications that act as stimulants, such as decongestants or asthma inhalers, ask your doctor when they should best be taken to help minimize any affect on sleep.

3. No naps. While napping seems like a proper way to catch up on missed sleep, it is not always so. It is important to establish and maintain a regular sleep pattern and train oneself to associate sleep with cues like darkness and a consistent bedtime. Napping can affect the quality of nighttime sleep.

4. Exercise regularly. Regular exercise can improve sleep quality and duration. However, exercising immediately before bedtime can have a stimulant effect on the body and should be avoided. Try to finish exercising at least three hours before you plan to retire for the night.

5. Limit activities in bed. If you suffer from insomnia, do not balance the checkbook, study, or make phone calls, for example, while in bed or even in the bedroom, and avoid watching television or listening to the radio. All these activities can increase alertness and make it difficult to fall asleep.

Check the site every day for new tips!