What exercise is best to balance hormones?

HIIT 

High Intensity Interval Training is several exercises done in bursts, with little downtime in between. This is a good option for people already in good physical condition with minimal time for exercise.  

HIIT workouts increase human growth hormone and improve insulin sensitivity.

Strength Training

Strength training doesn’t have to be heavy weights. Regular strength training (typically 2-3 times a week) with light weights and high reps is a great lower-impact way to build muscle mass and reduce cortisol which supports happy hormones!

Walks 

 A 30-minute walk four to five times a week can have a big impact on hormone balance. 

It’s also a great low-impact option for older people or those with joint problems, such as rheumatoid arthritis or for those who just can seem to get to the gym. 

How exercise affects Hormones: 

These are just a few of the hormones that are affected by exercise:

Dopamine – Studies have shown that exercise increases dopamine (a.k.a. the “happy hormone”) levels in the brain, helping to decrease stress, anxiety and even depression.

Serotonin –  Exercise releases serotonin, which helps you get a good night’s sleep and can positively impact appetite, mood, digestion and memory.

Thyroid – The thyroid produces the main metabolic hormones in the body, and thyroid problems are among the most common endocrine disorders. Exercise contributes to a healthy thyroid and allows the thyroid hormones to function properly.

Testosterone – As men age, testosterone naturally decreases, causing a loss of muscle mass, strength and sex drive. Regular exercise can help boost testosterone, slowing the effects of aging.

Estrogen – A decline in estrogen levels is the driving force behind menopause, and the severity of the decline is linked to the severity of menopause symptoms. Exercising and increasing your heart rate for at least half an hour every day helps boost estrogen levels and can temper menopause symptoms.

Do you feel like menopause or pre-menopause has made it IMPOSSIBLE to lose weight you used to be able to shed easily?

You’re not alone. The hormonal shift is real and its effects can leave you feeling helpless and out of control.  So what do you do?

Here are some tips:

• Eat enough protein at every meal. 
• Exercise regularly! – Daily walks or movement is so key to happy hormones. Maintain a healthy weight for you
• Support a happy gut with lots of fiber!  Veggies – Whole Grains – Supplement if needed but make it happen

• Moderate your Alcohol and  processed food and sugar intake – Food quality matters – Aim for 80/20 

• Channel your inner peace and manage that stress well! – Find stress management techniques that you will ACTUALLY USE and do them!

• Consume healthy fats consistently.  Incorporate Seed cycling! This will ensure plenty of healthy hormones support omegas each and every day! 

Get consistent, quality sleep. –Hormones are all created in the brain and deep sleep is when the brain detoxes so getting in quality ZZZZ’s is key

“I am not completely wiped when I get home from work any more.”

 “I used to come home from work and have to lay down. I don’t have to do that anymore!” 

Do you Need more energy to enjoy the evenings with your kiddos? 

We can help!  One of the most controllable things that you can do is eat well balanced nutritious meals throughout the day and this will set you up for not only consistent energy during your work day and you will come home and feel ready to tackle the evening with your family instead of needing to take a nap!

Summit Health has helped over 300 people find a better path to HEALTH, WELLNESS & NUTRITION!  300 people! Wow. And to think we are just getting started! 

We started out with 0 clients and right away 3 people showed trust, faith and confidence in our ability.  And the rest is history.  When we look at clients served it’s not just the 2500+ pounds we have helped people to lose.  Want to know what really matters to us…it’s 

• The confidence our clients have gained.
• The ability to run and play with their kids.
• The clothes that were sitting at the back of their closet that they finally get to wear!
• The photos they aren’t afraid to share of their beach vacation.
• The energy they have to slay the day! Everyday! 
• The quality sound sleep they have always desired but never attained.
• The millions of emails and advertisements that they get to scroll on by because they don’t need the “fat loss secrets” or the “secret supplement” because they have learned what a balanced healthy diet looks like FOR THEM! And they are LIVING IT! 

NUTRITION

Everyone is saying take more time for yourself. Thinking about letting your to-do list go and jumping in a bubble bath creates more anxiety than refreshment because you have so much on your mind!  We get it!  

We have learned that self care is about a lot more than bubbles and baths.

Practical Self Care that won’t leave you more stressed and behind: 

• Take 10 minutes to clean the kitchen before you head to bed 
• Each day after, take 5 minutes to look at your schedule for the day and mentally prioritize where you need to spend your energy and focus. 
• Take 2 hours on the weekend to prep and plan meals and snacks for the week. 
• Buy back some precious time and use instant cart or grocery pickup.
• Spend time with friends walking or meal prepping.  We are creating and building quality relationships and also setting ourselves up for success for the week.
• Start your day with a healthy breakfast. You would not believe the momentum this will build for you throughout the day. 
• Make time to move your body. Either getting the gym, going for a walk or meeting friends for a Zumba class. This is the self care that keeps on giving! 

These things may be adding tasks to your day but the goal is to add to give back.  They will give your the joy, peace of mind and fulfillment that will keep you energized and crushing the week no matter how busy it is! 

Self care is all the rage these days!  We really do need to recharge so that we can keep the high paced, scheduled to the max lives that we all live. But how do you do that?  

If someone tells me to take another bubble bath I am going to scream!

Self care does not have to be bubble baths and pedicures.  If you are feeling stressed to the max and not sure how to restore or recharge without feeling more behind.  Check out our Practical Self Care Tips! 

“I can’t believe it. I worked a 12 hour day and normally I would have been absolutely tanked by the end but I still had energy to spare! This is unbelievable.” MN

How do you feel after a long day? Are you shot or can you tackle the next day with the same energy and vigor as today?

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