πŸšΆβ€β™€οΈ 15 Day Hormone Reset Day 4 – Movement

  • 37:00 ~ 56:20
  • Psychological Zones:
  • Comfort Zone: Feel safe and in control
  • Fear Zone: Lack of self-confidence. Find excuses. Be affected by others’ opinions.
  • Learning Zone: Deal with challenges and problems. Acquire new skills. Extend your comfort zone.
  • Growth Zone: Find purpose. Live dreams. Set new goals. Conquer objectives.
  • What’s Your Big Why?
  • Benefits of Movement for Hormone Balance:
  • Improves insulin sensitivity
  • Gives an energy boost by as much as 20% with low intensity exercise
  • Improves sleep
  • Improves moods: overall sense of happiness
  • Improves memory
  • Increases self-confidence
  • Encourages better body awareness
  • Boosts immunity
  • Improves muscle strength and bone mass
  • Different Types of Movement:
  • a. Resistance Training: repetitive moments that fatigue the working muscle in a limited amount of time.
  • b. Aerobic Exercise: moving large muscle groups in a rhythmic fashion over time, raising and maintaining heart rate into your prescribed target heart rate zone.
  • c. Flexibility/Core: activities performed at a low intensity that move your body through a full range of motion.
  • d. Interval: alternating between two activities at different rates of speed and intensity.
  • Hormonal Responses to Different Types of Exercises:
  • a. Resistance Training: elevates growth hormone, norepinephrine and epinephrine, and improves insulin sensitivity by improving glucose metabolism.
  • b. Aerobic Exercise: raises and maintains elevated cortisol and adrenaline.
  • c. Flexibility/Core: lowers cortisol and adrenaline.
  • d. Interval: may increase growth hormone.
  • You want to build your body up, not break it down.
  • The Best Movement for Hormone Balance:
  • Yoga, gentle: reduces stress and anxiety with focused breathing.
  • Pilates, gentle: can reduce stress.
  • Walking: improves insulin sensitivity and can boost serotonin levels.
  • Tai Chi: reduces stress and anxiety with meditation and focused breathing.
  • Qi Gong: reduces stress and anxiety with meditation and focused breathing.
  • Bike riding, hiking, surfing, tennis, stretching, swimming – Do what you Love to Do! πŸ’– Just don’t want to do something that elevates your heart rate for a long time.
  • Check your SEMMCH!
  • When you exercise, are you still able to:
  • Sleep
  • Energy
  • Moods
  • Menstrual Cycle
  • Cravings
  • Hunger
  • Bonus: Bowel Movements
  • Change is a process… not an event.