FIVE SIMPLE Exercises for a STRONG, SCULPTED BACK | At Home BACK WORKOUT for BEGINNERS 💪

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In my latest YouTube video, I shared five simple back exercises you can do from home. Doing exercises for your back is not only a great way to help strengthen your back, but it can also help to improve posture and counteract rounded shoulders. In this post, I share five simple exercises for a strong, sculpted back that you can do at home.

For each exercise, try to complete between 8 and 12 repetitions for each exercise. You want to choose a weight where the last 1-2 reps are difficult. If you cannot complete 8 repetitions with your chosen set of weights, the weights are too heavy. If you can complete more than 12 repetitions for an exercise, the weights are too light.

Equipment:
  • One pair of dumbbells

Exercise 1: Rear/Lateral Raise Combo

This exercise consists of a bent-over row and a rear lateral raise. Since this is a combination exercise, you complete each exercise back to back.

Reps/Sets: 8-12 reps, 2-3 sets

Rear Lateral Raise Combo.pnga) Bent Over Row

  1. Grab your dumbbells and bent forward at your hips while maintaining a straight spine.
  2. Let the dumbbells hang straight down from your shoulders with your palms facing each other.
  3. While maintaining a straight back, keep your elbows tucked beside your body, draw your elbows towards the ceiling of the room and raise the dumbbells towards your chest. Squeeze your shoulder blades together.
  4. Without moving your upper body, slowly lower the weights and straighten your arms to the starting position.

b) Rear Lateral Raise

*Segway into this move immediately after completing a bent-over row.

  1. From the hip hinge position, start this exercise with the dumbbells hanging straight down from your shoulders with your palms facing each other.
  2. Without moving your spine, raise your arms straight out to the sides, until they are in line with your body. Squeeze your shoulder blades together.
  3. Without moving your upper body, slowly lower the weights and straighten your arms to the starting position.

Exercise 2: Push-Ups

You can opt to do a push-up from your knees, or from your toes. You may also start by doing standing push-ups against a wall and slowly progress downward until you can do a normal push-up.

2Reps/Sets: 8-12 reps, 2-3 sets
  1. From your hands and knees, place your hands on the floor slightly wider than shoulder-width apart.
  2. Step out with your feet so you are in a plank position. Your body should be in a straight line – do not stick your butt in the air, and do not let your hips sag.
  3. Brace your core and with your elbows at a 45-degree angle, slowly lower your body towards the floor.
  4. Push your body back up to the starting position.

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Exercise 3: Quadruped AKA “Bird Dog” Exercise

This is an excellent exercise to strengthen your core and your back.

3Reps/Sets: 8-12 reps (on each side), 2-3 sets
  1. Start on all four’s. Kneel with your knees hip-width apart and your hands shoulder-width apart.
  2. Brace your core while lifting one hand and the opposite knee off the ground to form a straight line from your extended hand to your extended foot. Your hips should be squared throughout this exercise. Raise your hand/knee as high as you can while maintaining a straight back.
  3. Hold at the top of the movement for a few seconds, and slowly lower your hand and knee to the starting position. Keep your core engaged throughout the entire exercise.

Exercise 4: Side Plank

You may also opt to do this exercise from your knees.

4Reps/Sets: 30 – 60 seconds (on each side), 2-3 sets
  1. Lie on one side with your bottom elbow stacked under your shoulders and legs extended with the feet stacked on top of each other.
  2. Maintain a straight spine and head. Engage your abdominals, draw your belly button towards the spine.
  3. Lift your hips and kees away from the mat so your torso and body are in a straight line.
  4. Hold at the top of the exercise for 30 to 60 seconds.
  5. Repeat on the other side.

Exercise 5: Elbow Kisses

5Reps/Sets: 8-12 reps, 2-3 sets
  1. From a standing position, bend your elbows to approximately 90 degrees and raise both arms to the sides of your body.
  2. While keeping your core tight, maintain the 90-degree angle of your arms while drawing the elbows towards each other, in front of your chest.
  3. Open your arms back out to the sides.

 

 

If you enjoyed this workout and tried it at home, please give this post a like, and head over to my YouTube channel to comment about your experience. If you want more workouts, check out my Song Workout Playlist below for a great workout in one song!

xoxo,

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Song Workouts:

 

 

 

3 IMPORTANT Lessons I Learned About Resilience in 2019 ✨ | + Tips on Remaining Resilient During Difficult Times

My beautiful friend Olivia (check out her blog here) wrote a post about the lessons she learned in 2019. I thought I’d continue this momentum and discuss the lessons 2019 taught me about resilience.

Not going to lie, 2019 was a bad year. Like really bad…

At the beginning of 2019, I ironically chose the word “resilience” as my word for the year because resilience was something I was hoping to learn more about and incorporate into my everyday life.

Resilience (noun) re-sil-ience
“The process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress… it means bouncing back from difficult experiences”

resilience definition

A year later, I didn’t realize just how much 2019 was going to teach me about being resilient… From experiencing housing issues to losing a family member, I really feel like I experienced it all 2019. Despite all of my personal challenges, I learned a lot as a result of my setbacks this year. Before I get into my blog post, I want to preface it by saying, if you are struggling with any mental health issues, it’s important to seek help and work through your struggles with a qualified professional. Given my personal experience with hardship this year, I will share the top 3 lessons 2019 taught me about resilience:


Resilience Lesson 1: It’s okay to not be okay

After feeling “not okay” at times throughout this year, I feel like I have a better understanding of why it’s okay to not be okay.

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For years I looked at this quote and never really understood it. In all honesty, I kind of thought it was a stupid quote because none of us want to feel “not okay”. Thinking of social media, we tend to post our best experiences and highlights of our lives, while down-playing the hardships we endure in silence. In feeling “not okay”, it’s easy to feel alone because nobody wants to talk about our hardships, and we fear sharing our negative experiences is almost like “airing our our dirty laundry”.

In reality, it is 100% completely normal to experience difficult times and we all go through periods where we are not okay. In fact, it’s part of the human experience. Life is full of ups and downs. Life is difficult sometimes too. Life is beautiful, yet it can be full of adversity. In feeling “not okay” it’s easy to feel like something is wrong with us, however, this couldn’t be farther from the truth.

It’s okay to feel pain, it’s okay to feel discomfort, it’s okay to feel lonely, it’s okay to feel grief.

Rather than focus on ignoring these feelings and putting on a smile, sit with these feelings and work through them. Find an open ear to talk about your feelings, whether it be a counsellor or a friend. Ask for help when you need it. At the end of the day it’s about riding with the waves, showing up for yourself, feeling the pain, and loving yourself through the good and bad times. It’s about working through the difficult moments, one step at a time and learning about yourself in the process.


Resilience Lesson 2: “There is always good things in the storm”

56d85ab3a597a73eb90c293655e29c7f.jpgThis year, I counted my blessings and learned the importance of GRATITUDE! To explain this concept, I’ll start with an analogy. In March of this year, I helped clean up my university campus through participating in a garbage pick-up day. This pick-up day occurred after some campus clubs had gone around and picked up trash, so the campus did not look bad at first sight. With a trash bag in hand, I scoured the campus with some fun people and picked up any garbage in sight. As I started looking for garbage, I started to notice small pieces of wrappers lingering in the bushes, cigarette butts hiding in the cracks on the sidewalks, and beer bottles hiding in the snowbanks. For weeks after picking up garbage, I couldn’t help but notice the garbage that was all around me. Any time I went outside, I noticed small pieces of garbage everywhere. It was as if I had changed my focus and now started to recognize all of the garbage that was around me.

What’s interesting about our perceptions is we have the ability to change them. As the spring brought forward lots of plants, flowers and leaves, I started to shift my attention to notice that even with all the garbage around me, there were still beautiful things. As I shifted my focus to notice all of the flowers around me, I began to appreciate the beauty of nature.

gratitude definitionGratitude is a way of noticing the goodness in the world, without being blind of the difficult things that we all experience at times.

Gratitude allows us to continue to see the good, even throughout bad times. Gratitude is like seeing the flowers throughout all the garbage around us.

Connecting this to my own personal life, the quote “every day may not be a good day, but there is good in every day” comes to mind. Despite this horrible year, I was still able to have some pretty awesome accomplishments and good moments scattered throughout the storm. I found my community at a local spin studio and achieved my dream of becoming a spin instructor. I finally finished writing my Master’s Thesis (and will be defending it later this month and graduating in June!), I moved out of my childhood home and took “adulting” to a new level when I got offered my dream job. Even with the sad times that were highly prevalent in 2019, I still had many positive moments throughout the storm.


Resilience Lesson 3: Focus on Self-Care

To help myself get through the year, I tuned my focus inwards and prioritized my own self-care.

self care definitionSelf-Care
“Any activity that we do deliberately in order to take care of our mental, emotional, and physical health”

Self-care is about identifying your needs and taking care of your own health. It’s about finding strategies (you enjoy) that help you take care of your physical, mental, and emotional health. These strategies should help to refuel your mind and body. Everyone is different and you don’t necessarily have to do it all, but finding the coping strategies that work for you are key.

Some of the self-care practices which helped me be more resilient in 2019 included:

1. COMMUNITY

This year, I was fortunate to connect with a few different communities and I focused on participating in group exercise. I tried yoga classes, spin classes, boxing classes which helped me connect with others and get myself out the house. I was able to meet some amazing people in my community through group exercise, which helped me feel more connected and less alone.

2. PHYSICAL HEALTH

As mentioned above, participating in group exercise classes helped me focus on obtaining adequate physical activity this year. Although this strategy does not work for everyone – being physically active is how I enjoy taking care of my body. For me personally, I like to think of exercise as a “mindfulness” practice because it forces me to focus on the present moment and enjoy my workout. Trying group exercise classes, becoming a spin instructor, and going to the gym were my favourite ways to care for my physical health. In addition to fitness, I focused on sleep. I ensured I was getting enough sleep each night by waking up at the same time each morning, which helped me feel more energized and ready to tackle my day.

3. NUTRITION

I’ve been pretty open about my dietary struggles with allergies and stomach issues. This year I got serious about eating foods that made me feel my best (and did not trigger reactions). Speaking with a dietitian helped me figure out the foods that worked best with my body, and I focused on incorporating foods that were rich in protein, healthy fats, and whole grain carbohydrates. It’s amazing how much better you feel when you’re not bloated or feeling sick from the foods you are eating.

4. MENTAL HEALTH

I focused on my mental health this year through attending regular counselling sessions, journaling, and “saying no” to commitments or things that did not bring me joy. I focused on treating myself like a friend, and I tried to be non-judgemental towards myself as I worked through things. Even though I still have a lot of work to do in this aspect of well-being, I definitely made some strides forward with self-love and self confidence.


Moving forward and looking at 2020, I am looking forward to a new start. My word for this year is “fierce” because I would like to live my life with transparency and I want to live unapologetically. Even though there’s plenty of things I still need to work on, I am grateful for all the lessons 2019 has taught me, and I am excited to move into 2020 with a “fierce” attitude. I am ready to tackle my goals, get things done, and do more of what I love.

Cheers to 2020!

xoxo,

Heather 💕

three important lessons i learnd about resilience in 2019

 

Delicious & Creamy Plant-Based Butternut Squash Soup

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Now that the weather is getting colder and the leaves are changing, this is the perfect soup to enjoy! Warm your soul with this delicious, healthy, plant-based soup.

While making this soup, I had an unfortunate incident with the squash sap and ended up with some sort of reaction or Squash Dermatitis when I was peeling the squash. Squash, particularly young squash, release a sticky sap-like substance when they are cut/peeled, to help protect itself from trauma. This sticky sap can get on your hands and cause a reaction. The sap can also be very difficult to get off of your hands. For me, my hands went numb and my skin started peeling within a few minutes of contact with the squash. It is recommended to wear gloves while peeling squash if you have this sort of reaction. To get this stick sap substance off of your hands, you can soak your hands in warm water, or take off the sap with a sticky piece of tape. If you would like to watch my adventures making this recipe, please check out my YouTube video below:

And now onto the recipe details!

Delicious & Creamy Plant-Based Butternut Squash Soup 

Preparation Time: 15-20 minutes
Cook Time: 20 Minutes
Total Time: 35 – 40 minutes
Servings: Approximately 8

Ingredients

  • Olive oil (1 tbsp)
  • 1 onion diced
  • 3 garlic cloves, minced
  • 2 tsp fresh ginger, grated (or 1 tsp ginger powder)
  • 1 tsp salt
  • Dash of pepper
  • 1/2 tsp fresh or dried, cut finely
  • 1 medium butternut squash, peeled and cut into small cubes
  • 3.5 cups soup stock (vegetable, chicken for non-vegan option)
  • 3/4 cut milk (coconut milk or almond milk for vegan option, milk or cream for non-vegan option)

Instructions

  1. Heat a pot to medium heat and add olive oil.
  2. Add the diced onion, garlic, ginger, salt, pepper and thyme, saute until onion is transparent
  3. Add the butternut squash cubes and stir the mixture
  4. Add the vegetable stock and stir to combine (you may need a little more/less stock depending on size of squash, liquid level should be slightly lower than the squash)
  5. Add lid and bring soup to a boil, once boil is reached turn down to medium-low and simmer for 20 minutes (squash should be tender enough to pierce with a fork)
  6. Remove soup from heat and add the milk
  7. Puree the soup with a blender or hand-held blender
  8. Voila! Serve and enjoy your delicious soup! You may store leftovers in the fridge/freezer. Consume within a few days.

Butternut Squash Soup (1)

 

Target Your QUADS During SQUATS!

Hey everyone!

In my latest YouTube video, I share with you some strategies to target your quadriceps while performing squats.

1. Regular Squats

Performing regular squats is a great way to target the quadriceps, as they are responsible for performing knee extension. When performing regular squats, you typically want to stand with your feet shoulder-width apart, brace your core, and sit back into the squat until you knees are approximately 90 degrees. Slowly raise your body to a standing position and finish the movement by squeezing your glutes and your quads.

There are many variations to performing regular squats, and changing up your stance width will change the muscles that are being activated throughout the squat. This is true, however there are some misconceptions about stance width and quad activation.

MYTH: Narrow Squats will Build the Quadriceps More than Other Stances
It is true that when we take a narrow stance during squats, the most active muscle is the quadriceps muscle, however, it is no more active during a narrow squat than during a normal squat or a wide squat. The difference between these three squat stances is that a narrow stance targets less muscles, while a wider stance recruits more muscles to perform the movement. What this means is that when we take a narrow stance, the other muscles that help to perform a squat are less active than when we take a wide stance. Therefore, stance width does not make the quads “more active”, rather it influences the number of muscles that are active. Therefore, your quads produce the same amount of force regardless of the stance you take, so opt for the stance width that feels the most comfortable. Depending on your goal, if you want to target less muscles, a narrow stance is the better option, but if you want to target more muscles, a wide stance is the better option.

2. Goblet Squats

In order to load the quads during squats it is important to shift the load forward, by front-loading the body. A goblet squat is a great squat variation to shift the load to the front of the body, increasing the work performed by the quadriceps. This squat variation is very versatile, as you can us a dumbbell or even a medicine ball to front load your squat.

3. Front Loaded Barbell Squat

Another option to load your squat is to use a barbell, however to target the quads, you should perform front-loaded barbell squats. Since the barbell is placed in front of the body, it displaces the load forward, forcing the quadriceps to work harder to resist that load. The benefits of front-loading squats is that it reduces the force placed on the knees, so this is a great squat variation for those who have knee issues.

4. Elevating Heels During Squat

If you are more advanced, elevating the heels could be an option for you to target your quads during a squat. To elevate your heels, choose something stable to put your heels on, such as a plate (or two plates). Elevating the heels not only shifts the load forward, but it also changes your body mechanics of the movement, as it limits the amount of hip flexion you perform, while increasing the amount of knee flexion that you perform. Since the quad’s primary movement is knee extension, elevating your heels helps to increase the range of motion of the quadriceps muscle, helping to target the quads. As a safety precaution, this exercise should be performed by individuals who are more advanced and do NOT have knee issues.

5. Leg Press Machine

5fa8177f04157b17a633c6dfc3195f9cTo target your quads on a leg press machine, you simply lower you feet on the leg press machine. This changes your body mechanics similarly to front-loading a squat, therefore increasing the stress placed on the quads.

 

 

 

I hope this video was informative & helpful! Best of luck to you on your own health journey.

xoxo,

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The Sliding Filament Theory of Muscle Contraction

Hello Everyone,

I decided to make an explainer video about the Sliding Filament Theory over on my YouTube channel. I have learned about the Sliding Filament Theory in multiple courses throughout my undergrad, but was always confused about it because I found that not a lot of videos actually broke it down into steps. For those who are having the same struggle, here you go!

How To Grow STRONG Biceps | Simple Exercises and Techniques

Hey everyone!

It’s been awhile since I have posted to my YouTube channel, so I thought as my first video back I’d talk about how I developed strong biceps. Over the past year I have learned many simple techniques to change up my regular bicep curls, help with overall growth, AND keep things interesting (and challenging 😉) in the gym.

Feel free to check it out and leave me a comment of your favourite biceps secrets!

xoxo,

Heather

What I Eat in a Day with Oral Allergy Syndrome

What is Oral Allergy Syndrome_.pngI have struggled with Oral Allergy Syndrome (OAS) for many years, without knowing what was actually happening with my body. Every time I would eat fresh fruit and certain vegetables, my tongue would swell up and I had no idea what was happening! If you’re not sure what Oral Allergy Syndrome is and want to know, please check out my YouTube video on the subject here (or by clicking the image on the right).

Today, I will move beyond the pathophysiology of OAS, and in this video, I will share some of the recipes that I eat in a typical day with Oral Allergy Syndrome. For me the hardest thing was finding out what foods do not trigger a reaction, and making sure to incorporate those foods into my diet. I hope this provides you with a little inspiration, and I hope you enjoy it!

 

Having oral allergy syndrome can be hard and require a little extra planning sometimes. I highly recommend meal planning each week to keep your grocery list organized, and allow you to make healthy choices throughout the week! To help, I created a FREE meal planner for you to use, and you can access it here!

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What I Eat

I HATE FALL | My Experience Living With Seasonal Affective Disorder & How I Manage My Symptoms

flock of birds

By the end of August, I begin to hear people talk about Fall and say how excited they are to carve pumpkins, wear warm sweaters and enjoy a PSL (pumpkin spied laté). Even though I typically respond by saying something like “me too”, or “omg I can’t wait”, I can’t help but feel like I am telling a white lie. This is because deep down, I know that I am forcing these feelings upon myself, because I want to like fall, and I think that faking it might actually change my attitude. The hard thing about fall is that I have to accept that the seasons are changing, and there is nothing I can do about it.

The truth is, I hate fall, and as someone who suffers with seasonal affective disorder, this is my most dreaded time of year.

42586412_164283454476951_1436665873317232640_nSomeone I know shared this totally relatable “Harry Potter” meme on Facebook the other day, and I can’t get over how amazingly “spot-on” it is. Whenever the fall rolls around, I find myself in a mental health crisis, and I didn’t even realize it was happening right before my eyes! Before I know it, I am feeling sad, demotivated and unable to get myself out of bed in the morning. Much like this meme, by the time I finally realize I am getting depressed, I am able to put the puzzle pieces together and blame stress, a lack of sunshine, poor eating/food cravings, non-existent sleep, a lack of exercise, and not booking a counselling appointment (because I was feeling great up until that point). It’s the perfect storm that sets me up for a depressive episode EVERY year!

Sure, Fall should be all about carving pumpkins, getting lost in a corn maze, and going to haunted houses, but the thing I’m the most afraid of during this season is falling back into a deep, dark depression.

sad.pngThe CAMH defines Seasonal Affective Disorder (SAD) as a “type of depression that occurs during the same season each year” (CAMH, n.d.). SAD is believed to be influenced by the changing patterns of light and darkness that occur in the winter (Sleep Foundation, n.d.). It typically occurs in the fall or winter, but it can also occur in the spring or summer (CAMH, n.d.). In my personal experience, some of the symptoms I have during the fall and winter months include a very sad mood that lasts weeks, a loss of interest in hobbies like exercise, feeling useless and irritable, trouble making decisions and concentrating, crying a lot, and weight gain. Sleep is no joke, as I often find myself awake into unusually late hours in the night. It seems that regardless of how much sleep I get, I find myself unable to wake up in the morning and feeling tired during the day. I find that I experience these symptoms throughout the entire winter, and once the spring hits, everything seems to fall back into place, and all is well again.

So why does this happen?

The earth rotates around the sun once per year, and it rotates on an axis every 24-hours bringing forth changes in sunlight and temperature that make up the seasons, and the day/night respectively. As the seasons change and fall/winter begins, the amount of sunlight that reaches our side of the world decreases, causing biological and behavioural responses in animals including hibernation, and the change in the colour of the leaves in plants. These seasonal responses occur as a result of the organism’s circadian rhythm being influenced by the reduction in light. Humans are no exception, as we too have circadian rhythms that are regulated by the sunlight. A circadian rhythm is essentially a 24-hour internal clock that regulates hormone production, the sleep-wake cycle and body temperature in humans. Circadian rhythms are typically set by changes in sunlight, however, they can also run in the absence of light. Individuals with SAD may be more sensitive to the seasonal changes in light than others. In individuals with SAD, the changing patterns of light during the change in seasons disrupts the circadian rhythm causing fatigue, low mood, hypersomnia (an increase in sleep), and insomnia (lack of sleep).

circadian.jpegWhen the circadian rhythm is disrupted, the body’s production of serotonin and melatonin is also disrupted. Essentially, the reduction in sunlight that is associated with the fall/winter causes a reduction in Vitamin D absorption, which disrupts serotonin production. Serotonin plays a role in the regulation of mood and the sleep/wake cycle, and a disruption in serotonin causes both mood and sleep disturbances. An increase in fatigue that is experienced in the fall/winter can also be attributed to an increase in darkness, which causes more melatonin (a sleep hormone) to be produced by the body, making you feel more tired. Putting together all of these factors contributes to many of the signs and symptoms associated with seasonal affective disorder, such as a depressed mood, oversleeping (hypersomnia), insomnia, and increased irritability.

So… now that I find myself here again, how do I possibly cope?

Over the years, I have learned a few key lessons in dealing with my anxiety and seasonal depression. Whenever I find myself overwhelmed, stressed, or unable to cope, I try to take a step back from the situation and determine what I cannot control, versus what I can control. I try to find strategies to accept the things I cannot control, and work to utilize the things I can control.

Determine the things you CAN control, and control them.

The Things I Cannot Control: I cannot control the fact that the seasons are changing. This is a natural part of life, and it brings about fun activities, beautiful fall colours, and thanksgiving. I cannot control the fact that the earth is rotating, providing me with sub-optimal sunshine, and messing with my circadian rhythm.

The Things I CAN Control: Sure, this time of year is my least favourite, and I fear that I might fall back into a depression.  I am lucky to have been through a few major depressive episodes in my past, and have learned how climb out of the pit that is depression. With time, I have learned some coping mechanisms that I can implement, such as seeking counselling, and trying “light therapy”. Even though I do not always want to exercise or be active, I can control the activities I do by making time to go for a walk, or going to the gym with a friend. Even though I cannot control the time I fall asleep each night, I can control the time I wake up each morning. Waking up at the same time every day will help to reset my circadian rhythm. Finally, I can control the foods that fuel my body. I can add in one vegetable with each meal, and snack on fruit to nourish my body.

Now that I can have distinguished what I can control versus what I cannot control, I can create a game plan. Below, I will go through the aspects of my life I am currently trying to control to help me cope with (and hopefully prevent) seasonal affective disorder.

1. Reach out for help ASAP

Be proactive and book a counselling appointment in anticipation that this will happen EVER YEAR

In the summer, I find that I always cope well, and do not need to access counselling or other treatment services, because I am doing well. By the end of September or early October, this is no longer the case for me, and I am in need of counselling or other forms of treatment. The biggest issue with counselling or seeing a doctor is that appointments typically have a 2-week waitlist to get in. In my experience, by the time I actually book a counselling appointment, I’m already in a bad place, and I can’t wait the two weeks.

Even if you find yourself feeling great, with no signs of mental health issues, I’d recommend you book an appointment with your doctor or counsellor. Even as a means to just “check up” with your mental health and make sure you are doing alright. Worst case scenario, you can cancel your appointment if you really don’t need it, as long as you give a few days notice.

This year, I luckily booked a counselling appointment a few weeks ago, because I wasn’t sure if I would need it or not. Now that my appointment is on Monday, I am very pleased that I booked it, because everything went downhill for me within the span of two weeks. I am in desperate need of the appointment right now, and am so thankful I thought ahead to book it.

If you find yourself already struggling, I’d still recommend booking an appointment with your doctor or counsellor ASAP. The sooner you reach out for help, the sooner you can start to manage your symptoms.

2. Get more sunlight or try Light Therapy

afterglow background beautiful branchesSince SAD is mainly influenced by the changes in light that are associated with the fall/winter, it is important to still try and expose yourself to sunlight. This year, my mom gave me a light box, that I have been using each morning upon waking. The light box is supposed to simulate sunlight, and it is a promising therapy for depression. The light stimulates the suprachiasmatic nucleus of the brain, which is responsible for controlling the sleep/wake cycle. Exposing oneself to light helps the body produce melatonin at the appropriate times, allowing you to fall asleep at night and awake easier in the morning. If you do not have access to light therapy, try maximizing sun exposure throughout the day by going outside, or working beside a window. Increasing your exposure to natural light will work in a similar manner to light therapy.

3. Stick with a routine

In order to help restore your circadian rhythm, it is important to make sure that you go to bed at the same time each night and wake up at the same time each morning. This allows your body to better regulate hormone production, the sleep-wake cycle and body temperature. If you find yourself struggling to fall asleep at night, you can try taking a melatonin supplement (anywhere from 3 to 10 milligrams) before you go to bed at night. This will help you fall asleep, as your body naturally produces melatonin which helps you fall asleep at night. If you find yourself taking melatonin every night for an entire month, the bottle recommends that you contact your physician to help with sleep difficulties.

In my personal experience, I struggle with both insomnia and hypersomnia it seems. Basically, I find myself unable to fall asleep at night (until 3 or even 5 in the morning), then once I fall asleep, I cannot wake up (no matter how hard I try). My counsellor told me that, “I cannot control the time I fall asleep at night, but I can better control the time I wake up each morning”. I live by this statement, and whenever I find my sleep schedule is struggling, I change what I can control, and I force myself to wake up at the same time each morning (regardless of how little sleep I got that night). Obviously, you want to be reasonable, and not force yourself to wake up too early, however, it is a great strategy to help reset your clock. I try to begin by waking at 9am each morning, and every few days wake up 10-15 minutes earlier, until I wake up at 7:30am or 8:30am.

4. Exercise!

woman girl silhouette jogger

As mentioned above, serotonin is an important neurotransmitter that helps to regulate your mood and your sleep/wake cycle. Exercise helps to produce serotonin, which will help to cause an elevation in mood, and a better sleep! Try to engage in activities that you enjoy, as it will be much easier to build something you enjoy into your schedule. For me personally, I have joined a synchronized swimming team at school, and I intend to continue going to the gym a minimum of twice per week. If you can exercise outside, this may also help because you get the added benefit of sunlight exposure, which will help reset your circadian rhythm!

5. Curb Cravings and Enjoy Healthy Foods

Many people with SAD (myself included) find themselves with heavy cravings for carbohydrate-rich foods, such as breads. The reasons why we crave these foods is that they temporarily boost the serotonin levels in the brain, offering an elevation in mood and an increase in energy. Carbohydrate cravings are more likely to occur at the end of the day/evening, and these cravings are often the cause of the seemingly uncontrollable weight gain that occurs throughout the winter months. To maintain some control over carbohydrate cravings, I would recommend that you try to create healthier alternatives that you enjoy just as much as the unhealthy foods. Some examples of healthier snack alternatives includes popcorn, bananas, or hummus and crackers. Further, it is a good strategy to eat healthier carbs with dinner, as it may help to reduce late night cravings. Some healthy alternatives I try to eat include sweet potatoes, brown rice, or lentils.

6. Socialize and Join in the Fun

In the Fall I find it easy to “fall” (no pun intended) into social isolation as I lose motivation to leave the house due to my “poor mood”. Socializing with others is a great strategy to boost your mood and fight against SAD. Being social can cause the release of oxytocin in the brain, which supports the release of serotonin. In my experience, the more I connect with others, the better I feel. Even on days when I don’t feel like leaving the house, I often find myself glad that I left the house and talked with friends.

backlit black candle candlelightWhat’s the point of Fall if you don’t allow yourself to enjoy it. Sure, for some Fall is full of cheesy activities like carving pumpkins. However, since you can’t beat it, you might as well join it. Find small things to make the Fall a little more bearable – walking in the crisp leaves always leaves a smile on my face. Carve pumpkins with your friends, or have a Halloween themed dinner party. I understand it may be one of the last things you want to do, but pushing yourself out of your comfort zone may actually help your symptoms. This year, I am challenging myself to jump into the leaves and actually partake in the festivities.

I really hope that this article met you well, and it sheds some light into my experience living with Seasonal Affective Disorder.

Over the years I have learned to anticipate SAD, and as much as it sucks, I now feel like I understand what is happening with my body and why I feel the way I do. I am curious if other people out there struggle with seasonal affective disorder, and whether they have found other means of coping with it? Please leave me a comment with your experience below!

xoxo,

Heather 💕

I created an infograph about Seasonal Affective disorder below for my fellow Pinterest users! If you are not following me on social media, be sure to do so as a post a lot of additional content on Instagram, Pinterest and YouTube!

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What's in my gym bag (3)

What Should I Take to the Gym? | What’s In My Gym Bag?!

Since I started my fitness journey, I have accumulated some fitness equipment that I can’t live without! In today’s post, I will give you the rundown of my favourite equipment I take with me to the gym. For a visual, you can watch my “What’s in my Gym Bag” video on my YouTube channel (and Subscribe of course 😉), or check it out below!

  1. Workout Plan (check out my FREE workout log here)
  2. Gym Bag
  3. Clothing
    • Sports Bra (& underwear)
    • T-shirt
    • Leggings
    • Shoes (Lifting shoes or running shoes depending on activity)
    • Socks
  4. Water & Supplements
    • Blender Bottle (240 ml & 700 ml)
    • Pre-Workout (only take when needed)
    • Branched Chain Amino Acids (BCAAs) (for heavy lifting days to help with muscle recovery)
    • Protein Powder (post-workout)
  5. Smaller Gym Kit
    • Booty Bands
    • Ankle Straps
    • Gloves
  6. Electronics
    • Headphones
    • iPhone
  7. Gym Membership Tag
  8. Miscellaneous 
    • Extra headphones
    • Hair ties/headbands
    • Extra pair of socks
    • Feminine hygiene products

What are your workout essentials? Are there any products that you can’t live without? Shoot me a comment below, I would love to hear from you!

Have a fabulous day

xoxo,

Heather 💕

FIVE Benefits of Tracking Your Fitness Progress & FREE Workout Log

Tracking my workouts is one of the BEST things I could have done when I started my fitness journey. In this post, I share with you FIVE reasons why tracking your workouts is so important for your fitness progress. Below, I have included a FREE Workout Log that you can use you track your own fitness progress at the gym. Check out my short video explaining these 5 benefits on my YouTube channel (and subscribe of course 😉).

Reason #1: It Helps Define Your Starting Point

Having a goal is a great way to motivate yourself to begin a fitness journey, however, when we don’t record our starting point, we cannot determine how far we have come, or whether we are making progress in the right direction. When I first started working out, I could barely bicep curl 5 pounds! Within a few months, I found that 5 pounds started to feel lighter and lighter. I soon found that I was able to increase the weight to 7.5 pounds, and finally 10 pounds – where I currently sit. Even though I cannot bicep curl a higher weight, understanding my starting point has allowed me to have a more realistic expectation for improvement. Further, seeing that progress has allowed me to know that I am making progress, has kept me motivated to keep going, and makes me curious how much more improvement will happen if I continue on my fitness journey.

Reason #2: It’s a Way of Tracking Progress WITHOUT using the Scale

Three months into my fitness journey, I noticed that I wasn’t losing weight, which was discouraging, because I had expected to lose at least 5 pounds. However, in my workout logs, I was seeing consistent strength gains, and my weights for my exercises continued to increase. This helped me realize that my effort was paying off in other ways, beyond the scale. It also helped me realize that muscle weighs more than fat, so even though I was not losing weight, I knew that I was building muscle and changing my body composition.

Reason #3: It Tells You Whether You Are Working Hard Enough

I generally follow the 8 – 12 rep rule, meaning that I know I am lifting the appropriate weight when I am able to complete between 8 – 12 repetitions of an exercise. If I can perform 12 repetitions with perfect form, I know that I need to increase the weight. If I cannot perform 8 repetitions of an exercises, I know that the weight is too heavy for me. If you find that you are continually lifting the same weight during an exercise, and not noticing any strength gains, perhaps you need to increase the weight, increase the frequency you exercise, or change up your training. My workout log has been an excellent tool for me to determine whether I am in a plateau or not pushing myself hard enough during each workout.

Reason #4: It Increases Efficiency & Allows You To Build Muscle

Coming prepared with your workout log will make your workouts SO MUCH faster and more efficient. Coming with a workout plan allows you to group your exercises into the most efficient way possible, and allows you to form a “routine” when you enter the gym. After you have figured out your starting weight during the first few sessions, you will know what weight to start on with each exercise, preventing lost time.

If you goal is muscle gain, it is VERY important to stay consistent with the exercises and workout plan that you do. As a rule of thumb, you should stick to the same workout plan for 3 months, or until you plateau. If your goal is muscle gain, it is much better to stick to one plan or exercise routine, than continually switch up your exercises. This is because in order to build muscle, you need “progressive overload”, meaning that you need to continually perform exercises that push your muscles beyond their capacity. Having a workout plan, will allow you to stay consistent with the exercises you perform, allowing you to build muscle.

Reason #5: It Keeps You Accountable

Your workout log can be a tool to keep you on track with your fitness journey because it serves as a “reality check”, and a motivator. For example, looking at your workout log will allow you to know how often you are going to the gym. If you are not seeing strength gains, but notice you are only going to the gym one time per week, you may realize that you are not working out as often as you should. Further, your workout log can act as a motivator because it allows you to see improvement over time. Seeing yourself continually improve, and completing your workout plan after 3 months will provide you with the motivation to keep going and challenging your body.

I hope you enjoyed this post and have a better understanding why I ALWAYS bring my workout log to the gym with me. As promised, here is a link to your new FREE Workout Log! Have you ever used a workout log or do you currently use a workout log? Let me know in the comments below!

tracker

Click for FREE Workout Log!

Have a Fabulous Friday!

xoxo,

Heather