Starting Your Day Right With H.I.I.T. Exercise

Fit woman completing a H.I.I.T Exercise

 

Fit woman completing a H.I.I.T Exercise
A Shutterstock Licensed Image.

Most people struggle to adhere to an extensive workout routine, and to be fair, it can be difficult to find time to drive to a local gym and exercise everyday. While most Gym-Rats will argue that heavy lifting and high protein is the only proven way to get in shape, there are many different exercises that can provide lasting benefits. Some of them can even expand your self-awareness, empathy, and consciousness. 

If you haven’t already read about Kundalini Yoga and its miraculous benefits, consider reading my article on how yoga can be used to improve your energetic-body and vibration. If you are already incorporating meditation, yoga, and a healthy diet into your life, but still lack energy later in your day, you might find yourself renewed by adding a High Intensity Interval Training (HIIT) workout to your morning. 

Not only will this workout provide a much-needed boost and mood-enhancement, the long-term health and life benefits are wonderful. 

You’ve Been Doing It Wrong

For years, industries have touted the benefits that can be derived from ongoing, endurance training. Running long distances and working out for extended periods of time has long been considered the gold standard for people who are trying to lose weight and get in shape. The truth is that drawn out repetitive exercises are great for developing muscle memory and improving those specific movements. 

Unfortunately, many people are not interested in running times and maxing out their bench press. Most are just trying to improve their health and recover the energy levels of their youth. Unless you are trying to perfect a specific workout, endurance training isn’t the best way to spend your precious time. In fact, for some, it can be damaging. 

Instead of running yourself ragged on a bike or treadmill for hours a day, beating the daylights out of your feet, knees, prostate, and ‘tuches’ (yiddish is so delightful!), consider turning your body into an energy producing machine! Train it to utilize the energy you’ve already stored. 

I’m talking about the stubborn fat sitting on your muscles, which is akin to that cousin who “stops by,” then stays for a year.

HIIT is a workout method that tricks your body into using leftover energy throughout the day – including all that presumptuous fat. People who start HIIT find themselves teeming with energy, replacing the need for caffeine and other stimulants, all of which can be addicting. 

That said, a little espresso and dark chocolate is good for the soul!

 The Exercise

Start the day by waking up and diving directly into an intermittent fast. Well, maybe diving is the wrong word, since fasting upon rising means you wouldn’t eat anything when you first wake up. 

In Ayurvedic medicine, you might start with a little fruit to start your engines, but for HIIT, we’ll focus on the procedures that seem to be working for thousands of people throughout the world.

If you feel wildly famished, consider having a light snack, something like half a banana, a cup of yogurt, or a protein shake. In this case, to honor the fast, you wouldn’t have 3 eggs and sausages. Keep the snack small and avoid unnecessary carbs and sugar. The goal is to keep your body in a fasted (or fasting) state when you start the workout. 

Keep in mind that if you fill up on food, especially bread and grains, the workout will only burn the energy from your last meal, rather than the fat stored, the latter of which will lighten your load and boost your energy throughout the day.

Finding a location to workout can be tricky. It can be difficult to separate your personal time from the children, pets, and spouses that tend to drift through the room from time to time. 

If the gym is the only place you can focus on working out, that’s fine, use it. Many personal trainers recommend working outdoors in a park or field, but HIIT can be performed in any space where there is enough room to lay down and stretch out. 

A quick search for HIIT exercises will reveal a plethora of fun and exciting routines to follow, but they all adhere to the same simple guidelines.

Here are the basics of a HITT workout routine:

  •       Continually perform a series of quick burst-movements for 30 seconds to 2 minutes
  •       Engage in a second series of unique movements for the same time period
  •       Allow for 30 seconds of active recovery
  •       Repeat the process 3 times, 4 if you’re feeling feisty

After the exercise is repeated, you are permitted to enjoy an additional few minutes to rest and drink water. Typically, this cycle is repeated with another few exercises to give attention to each muscle group. 

 

 

Here is a very basic routine to get you started:

    20 Jumping Jacks
 20 Mountain Climbers
30 seconds of Toe Touches (active rest)
Repeat x3

2 min of rest  

    1 min of Pushups (On knees if too difficult)
30 seconds of Star Jumps
30 seconds Arm Circle (active rest)
Repeat x3

2 min of rest

    20 Lunges
45 secs of Running in Place
30 sec of Butt Kicks (active rest)
Repeat x3

 2 min of rest

 

You might be thinking that Toe Touches, Arm Circles, and Butt Kicks don’t sound like much of a rest, but the goal of this workout is to cycle between moments of higher and lower heart rates. During these times of “Active Rests,” don’t over-exert yourself. Keep moving, while considering that the burst exercises the main workout. 

By engaging this workout (prior to allowing the heart to come to a complete rest,) the body starts to anticipate the next workout. When the body is tricked into being ready for the next burst of energy, it burns more energy – even while it a sedentary position! 

Imagine that – you burn calories while resting! Isn’t that awesome?!  

The beauty of HIIT is that it takes very little time, yet provides lasting benefits throughout the day. By the end of your exercises, your metabolism will kick-start and your body will purge stored fats, rather than cementing your massive breakfast into the linings of your stomach.

After you complete the workout, continue your day as usual. Have breakfast, you’ll probably be hungry, and notice the extra energy you have throughout the rest of your day.

What you might find is that your mindset, attitude, meditation, and relationships will all benefit from your HITT workouts. This leads to a happier and longer life. 

The Trifecta: HIIT, Keto, and Intermittent Fasting

While Keto can be difficult, and dangerous, for some. There is no denying the many remarkable benefits you can achieve by shifting your metabolism to burn fat, instead of carbs. If you do reap the benefits of Keto cycles, HIIT can help you recover quickly from the dreaded Keto-Flu. Burst-training in the morning will help flush your body of any remaining carbohydrates that are preventing you from entering ketosis. 

If you can’t follow a Keto diet, or just don’t want to cut out all the delicious carbs and starches, HIIT is still a great way to take advantage of the body’s natural sleep cycle. When waking up, the body hasn’t consumed anything in several hours. Residual glucose has been shuttled into cells or turned into adipose tissue, commonly known as fat. In the moment, you feel hungry because there is no readily available energy. By denying food before working out, muscles are forced to turn stored fuels into adenosine triphosphate (ATP). In effect, HIIT exercises train your body to use the energy it has, instead of craving new food to provide more. 

The fact that HIIT helps your body run more efficiently is exactly the reason intermittent fasting boosts all those wonderful benefits. Fasting reminds the body that food isn’t always available, and in times of fasting, the body should look inwardly for energy. Anytime energy is required without food, weight loss is the result. 

While HIIT and fasting result in initial weight loss, it is important to avoid sending the body into starvation mode. Let’s not get crazy, okay? And if you’re not sure how healthy you are – or are not – please check with your doctor. Yes, science is real, unlike the boogie monster and Q. Okay?

Starvation vs. Success

 It can be tempting to deny yourself food to lose weight, but HIIT is only successful if the body is rewarded for the residual energy burned. 

If denied sustenance, the body can enter starvation mode. This is when the brain thinks there is no food in the future and chooses to break down muscles to produce energy. It can go into fight or flight mode. 

It does this to protect the essential fats in the system, keep in mind the brain is 60% fat. Which is why, if anyone calls you a fat-head – say THANK YOU SO MUCH!

With muscles degraded and estrogen levels spiking, fat cells are reserved for emergency stores. The result is a loss of muscle fibers and an increase of fat, something almost nobody wants.

 To avoid the starvation pitfall, and the possible health repercussions, consider eating only moderately sized meals after your workouts. Since it’s so quickly metabolized and relatively light in the system, this is the goal of the coveted protein shake. Because there is an energy deficit immediately following workouts, the body replaces the energy lost in our muscles, instead of placing it in storage, your tummy. 

 Like most things in life, moderation is key. Through training, the body will start looking to fat for energy, which increases the energy you have available throughout the day. This also suppresses overeating later in the afternoon. This means, at around 3pm, you might only eat 1 bag of potato chips versus 3!

Long-Term Effects of HIIT

 Many people who start HIIT report feeling more energetic that same day, but through continual practice, the changes can have a lasting, positive impact on heart health, libido, circadian rhythm, sleep, and levels of happiness.

 Starting the day with blood pumping action has multiple benefits. If the workout is done the same time everyday, you might find yourself throwing out the alarm clock. Without even one chirp from your Magic Bird-Watcher’s Alarm Clock, your body will be ready to move at the same time it did yesterday. The extra energy gained from burning fat will make you feel awake even if the day has barely started.

 Sure, HIIT focuses on retraining the metabolic pathways of energy, but it also teaches the heart to cycle effectively between moments of high activity and low activity. Any cardio conditioning results in a stronger, more efficient heart. A stronger heart and lower heart rate lessens the chance of heart attack, blood clots, and stroke. 

Together with a mindful diet, HIIT has allowed many older adults to recover energy and health thought to belong to only younger folks. If you’re ready to improve your health, attitude, relationships, and productivity, give HIIT a try! You might add 5 minutes of meditation and prayer to your HITT, both before and after. This will triple the overall energetic value you’ll be giving to your system. 

 

STAY POSITIVE AND LOVE YOURSELF! THANK YOU FOR READING! PLEASE SHARE!

 

 

 

The Science of Physical Health

physical-health-advice-supplements-diets
physical-health-advice-supplements-diets
A Shutterstock Licensed Photo.

 

Can We Live Forever? Maybe!

Throughout history, human beings have attempted to prolong their longevity, increase their stamina, and improve their quality of life, by growing their understanding and innovating on the physical world around them. This includes every type of person from every walk of life. Every living soul seeks to improve themselves. 

Over the years, science has expanded beyond rockets, bunsen burners, and mathematics to include the majesty of the human mind, body, heart, and wholeness. It’s only within these past 30 years that nutrition moved from fringe to center stage. These types of advances are helping us to understand exactly how food, diet, fitness regimens, clarity of mind & heart, and technology directly impact the quality and flow of our day-to-day lives. 

The flood of this category of information can be overwhelming. New diets and supplements are continually being released. Among these are new products and tech that will not only make our lives easier, they might just help us live longer. Although each one of these things plays a vital role in our personal growth and physical health, it can be difficult to distinguish between hype, fact, and fiction. 

If you’re hankering for a hunk of health, the perfect place to start is your diet. 

Diet and Nutrition

For those of us who aim to be health-conscious, food shopping can be stressful and expensive. The prices of regular foods have tripled. Package for the trendiest products has become incredibly competitive and expensive. And we’re the ones who foot the bill. 

Meanwhile, there’s all of the back-and-forth confusion! Science tells us to stop eating eggs, then start eating eggs, then only eat egg whites, but wait – not the yolks! It seems that every year a new study emerges that tells us the most latest and most safe and nutritious ways to prepare breakfast. Bacon, yes, bacon, no, bacon light, bacon doughnuts. What are we supposed to do?! I say, BACON, YES! At least during the holidays.

The reality of diets is that they continually change and evolve. These innovations are not only born from science, they stem from media biases (and payoffs), political influence, cultural imperatives, societal trends, fantasies, illusions, religions, guilt, and guesswork. 

Pass The Mayo!

Heck, even the guys at Just Mayo, the adorable little company that made a simple egg-alternative mayonnaise, got reamed by federal and corporate jackoffs hoping to clarify for us that the word “Mayo” could never refer to a non-egg alternative. Really? Mayo isn’t just a spread? Does every person on planet earth know there are eggs in mayo? Guess what, not all mayo has real eggs – and Just Mayo is more delicious and healthier than traditional mayonnaise. Go figure.

Ahhhh, eggs – that cute little industry that kills a billion male chicks every year – in a f*cking shreader. The last thing we need in this world are more evil, dark, disgusting, dishonest, overpaid lobbyists. They cloud judgment and reality at alarming rates. And these twat-waffles influence our diets. Crazy, right?

With all the noise, hype, lies, and corporate influence, it can be difficult to understand how to separate the wheat from the chaff – and land on quality modalities and habits that will truly uplift and improve our health and lives. 

Given how complex and unique we all are, the success of a specific diet is also subjective and dependent upon a wide variety of factors, everything from ancestry, blood glucose levels, and blood pressure to allergies, exercise, and heart arrhythmia.

Diet-Science

As science illuminates itself, our diets will continue to change – and we’ll adapt accordingly. We might love someone so much, we want to live longer, so we’ll  bow to the most aggressively marketed plan for macronutrients (carbohydrates, proteins, and fats). It might be completely wrong for our body type and habits, but we’ll jump into it like lemmings on conveyor belts, and we’ll leap off the ledge together. 

It’s become extremely difficult to choose the wisest dietary paths. 

For most of us, we only consider dietary and nutritional changes when we don’t love the shape and sizes of our pudgy bodies. We might try to cut carbs and sugar using a popular Atkins or Ketogenic diet. Some of us might attempt eating a super-clean diet, full of organic foods and pea protein. 

Truth be told, there are benefits and warnings for every diet. If you’re thinking about changing or innovating on your diet, do the research! Don’t just follow the crowd, be proactive. Check in with a traditional nutritionist, Ayurvedic Practitioner, and your very own limited and naive western medical doctor. Ask lots of questions, challenge these folks, and work hard to arrive at the most compelling and healthful diet possible.

Wait, Me Needy, Want Me Some Snacks!

If you’ve tried dieting, you know how difficult it can be during the usual snack times. It’s not that all snacks are bad, it’s that some of them are REALLY bad and some of them are not so bad. And a few of them are actually good for you! Choose wisely. Give yourself a chance to be a kid once in a while. Eat something unhealthy and laugh your ass off. Then get back to the business of taking care of your health. 

Whether you’re trying to eat your weight in veggies or Captain Crunch, there are a few things you can do to tip the scales (and blood tests) in your favor:

book-live-intuitive-reading-with-paul-wagner

  • Refrain from eating a large meal after 6pm. 
  • Instead of a big lunch and dinner, try 4 smaller meals at intervals. 
  • Less screen time, more prayerful and mindful eating. 
  • Meet with professionals
  • Pick the most dangerous snack and give yourself a gift once in a while
  • Meditate and breathe before and after meals
  • Plan your meals with joy and the deepest intention to add light to your body
  • Plan your meals with friends and family, even if it’s via zoom
  • Create a plan to eat at the same time every day

Eating at different times every morning leaves the body confused and can even make you feel hungrier. The same thing goes for dinner. After a long day, you don’t want to eat a massive meal quickly and collapse – like the ever-popular post-turkey coma! Take your time, choose smaller portions, and relax during the meal. This will inspire your body to breathe on every level, helping with digestion, the release of toxins, and helping you absorb oxygen.

Can I Eat A Cheeseburger At Midnight?

Studies show that eating right before you sleep can be unhealthy for you. Instead of grabbing a snack before bed, opt for a glass of water. When you wake up, you won’t feel as sluggish. While eating meals on a regular schedule and not before bed is one way to manage your diet, many of us struggle with portion control.

Most diets require limited caloric intake during various intervals throughout the course of a day, but keeping track of these things and writing furiously in a meal journal can be exhausting (and a bit weird!) 

There are only three general rules to follow if you are struggling with overeating:

  1.       Eat slower
  2.     Eat a small-portioned meal (not until you’re stuffed)
  3.     Stop eating after your first burp (or fart).

It’s that simple. 

 

When you sit down for a meal, make it an event. Take time to put down your utensils or sandwiches, and talk to the folks across from you – or the little person on the zoom screen. Seek to truly enjoy the company of others around the table. 

Many overeat because they eat too fast or they eat out of loneliness or depression. It takes time for our brains to realize our fuel tank is full. When we only stop eating when our stomach feels full, it’s too late. Slow down. Relax. If you eat slowly, your body can catch up to you – and tell you you’re full and to stop eating. 

While controlling your diet can be a great way to harness your life, it’s no secret that abstaining, or fasting can be truly beneficial.

 

Heartfelt conversations with loved ones are more nutritious than your salad or broccoli. With loving thoughts, you can improve your body’s ability to process food and benefit from it.

 

Fasting Without Passing Out

Many religious leaders practice fasting regularly. It’s considered a wonderful and effective way to purify the mind and spirit. When we fast, we improve our vibrations, bring ourselves closer to our natures, help us feel more connected to the world around us, and receive many health benefits along the way. 

There is a misconception that we’ll all die if we don’t have three square meals a day. Sadly, our modern-day meal plans are very different from and not necessarily as healthful as the diets of our ancestors and great great grand-relatives. 

In the past, humans didn’t always have access to food. They couldn’t stuff 3 lbs of chicken roast and 12 pounds of veggies in their refrigerator. There were no skinless, boneless, organic, grass-fed beef briskets at the market. During these times, folks would go days without a proper meal, sometimes weeks without meat or fresh vegetables. Heck, for months on end, their only beverage might only be water or coffee. 

Ma, I’m Hungry, Can I Eats Ure Twinkie?!

When we fast or cleanse, we give our bodies time to remove the junk and toxic elements that have accumulated in our systems over time. The amount of time you fast can vary from long, extended fasts that span days or weeks to smaller, regular stints called intermittent fasting. Intermittent fasting is just that, intermittent – occasional. 

There are many ways to break up the fast, but it’s up to you to choose which one works best. Some choose to stop eating for 24 hours, often opting to fast after dinner, skipping lunch and breakfast the next day. Others choose to eat in small windows each day. The idea is the same. Whenever we stop eating for extended periods of time our body is forced to shift metabolic pathways.

Without new food to digest, we start using stored energy and fat instead of what is in our stomachs. The result is a drop in insulin resistance followed by a morning full of energy.

Fasting is a great way to refocus. Sometimes the best way to get control is to just reset. Yet, regardless of what we eat or don’t eat, there are some micronutrients that many people struggle to find in their diet.

I once fasted on lemon water for 24 days. I lost 30 pounds and nearly passed out every time I stood up. Don’t do that. It’s dangerous. When my fast ended, I could smell cooked meat from 5 miles away. 

Herbs and Supplements

On every food product label, we see long lists of information about carbohydrates, proteins, fats, and sugar. In some cases, we can’t even pronounce the ingredients. 

While we might not pay attention to the tiny vitamins and minerals that make up the rest of our diet, we couldn’t live very long if we didn’t have them on a regular basis. These might include:

purchase-the-personality-cards-oracle-tarot-deck

The list goes on, but many of our health problems today are caused by a lack of one or more of these vital vitamins. The good news is there are tons of supplements you can buy (over-the-counter) to help you replenish these minerals.

If you don’t like the idea of swallowing a pill, you’re not alone. Many people worry about taking too many supplements or pills, but scientists have been studying micronutrition for years. Long before the invention of pills, we turned to plants in nature to solve our problems. 

While you might not fancy growing your own herbs and cold-pressing your pills, you might consider some of the wonderful multivitamins out there today. Garden of Life, New Chapter, Now, and others provide wonderful products along these lines. 

If you are looking at supplementing with herbs you can usually find them in the same aisle as other vitamins. They can be bought from the store, though fresher is generally better. Whether it’s your weak liver, kidneys, or thyroid, there’s an herb out there that will help you. You might also look into desiccated organs of pigs and cows. These can also be incredibly healing and nutritious. 

Just remember, plants and naturally derived products are stronger than they seem. Be sure to only use recommended quantities, consulting a doctor if you have any questions.

We don’t need to ingest herbs to be healed by them. There are many detoxifying herbs that you can burn, which will help you relax and heal. Herbs like sage, rosemary, sweetgrass, and clove can improve your mood, attitude, and emotional states. Their heavy scents can waft through your home, mind, and heart, and bring peace to every aspect they touch. As the herbs smolder, the smoke detoxifies us, reduces fungus, and removes negative energy.

But don’t just be a wacky, mermaid-loving hippie. When burning herbs, please be safe and honor President Clinton: don’t inhale. 

Onward And Upward Light-Beings!

When it comes to fast-moving  and corporate-influenced scientific discovery, look no further than the advanced machines tucked into hospitals. Things like Bio-Printers have made it possible to print living cells. This means that we’ll soon be able to go to Fedex-Kinkos, print an ear, and grow it in the back of our heads. Bring it on!

Scientists and doctors are continuing to innovate around advanced prosthetics that can attach to a patient’s nervous system and be controlled by their own minds. It’s amazing what’s being developed right now. By 2030, many areas of medical science (and thousands of patients) will advance in ways we cannot imagine. 

The medical marvels being developed are impressive, but technology doesn’t have to be physically attached or plugged-in to you to make a difference in your life. During the COVID era, technology is making quarantine easier for many people throughout the world. 

Video conferencing is the new norm for many businessmen/women. Social distancing is difficult for individuals for a variety of reasons. Loneliness and depression can creep into isolated workers and software like Zoom, Google, and Skype have made it possible for companies and individuals to connect with one another.   

The new exciting tech is easy to get swept up in, but some new innovations have their drawbacks. It is impossible to say what the fifth generation (5G) cellular networks will bring, but scientists have studied the higher electromagnetic frequencies (EMF) and the effect they have on our body, and environment. 

Thankfully, there are several different ways to counteract the effects of 5G. Just like fasting, it can be beneficial to remove unwanted junk from time to time. Turn off your phone, computer, and television. Go take a walk outside and allow yourself to live in the arms of nature.

With so many ways to cleanse your body and spirit it’s hard to pick just one. Moderation is key. Whether you’re adjusting your diet, trying to fast, or implementing some new tech into your life, try experimenting and note how you feel. Not every diet may be for you but taking control of that aspect of your life will give you a sense of accomplishment, elevate your vibrations, and leave you feeling brighter than before.

Your Vibration Is Most Important!

In all, stay positive, forgive others, honor your heart over your mind, take time to reflect, write in your journal, express your emotions, release the past, and live in this very precious moment as often as possible. 

You that are the embodiment of light and love! 

Remember this and you’ll always want to improve yourself. 

YES! YOU DESERVE IT!