The Science Behind Exercise and Mental Health

Exercise and mental health are deeply connected, and understanding the science behind this connection can help us appreciate the powerful benefits of physical activity. When we exercise, our bodies release endorphins, which are natural chemicals that act as mood boosters and pain relievers. These endorphins interact with receptors in our brains, reducing feelings of stress and anxiety and promoting a positive mood.

Furthermore, regular exercise increases blood flow to the brain, delivering oxygen and nutrients that are essential for optimal cognitive function. This enhanced blood flow promotes the growth of new neurons and strengthens the connections between existing ones. As a result, exercise has been shown to improve memory, attention, and overall cognitive performance.

Exercise also stimulates the production of certain neurotransmitters, such as serotonin, dopamine, and norepinephrine, which are crucial for regulating mood and emotions. By increasing the availability of these neurotransmitters, exercise helps to alleviate symptoms of depression and anxiety.

Additionally, exercise can reduce inflammation in the brain, which is associated with the development of mental health disorders. By reducing inflammation, exercise promotes a healthier brain environment and reduces the risk of conditions such as depression and neurodegenerative diseases.

Understanding the science behind exercise and mental health highlights the significant impact that physical activity can have on our mental wellbeing. Incorporating regular exercise into our routines can provide immense benefits for our overall mental health and contribute to a happier, more fulfilled life.

The Benefits of Regular Exercise on Mental Health

Regular exercise offers a wide range of benefits for your mental health. First and foremost, it has been proven to reduce symptoms of anxiety and depression. Exercise helps to release endorphins, which are natural chemicals that act as mood boosters and pain relievers. By increasing the levels of endorphins in your brain, exercise can help you feel happier and more content.

Furthermore, exercise can significantly reduce stress levels. When you engage in physical activity, your body releases cortisol, a hormone that is responsible for regulating stress. By engaging in regular exercise, you can lower the levels of cortisol in your body, leading to reduced stress and a greater sense of calm.

Another key benefit of exercise on mental health is improved sleep. Regular exercise helps regulate your sleep patterns, making it easier for you to fall asleep and stay asleep. A good night's sleep is crucial for your mental wellbeing, as it helps restore and recharge your brain, leading to improved mood, concentration, and overall cognitive function.

In addition to these benefits, exercise can also improve self-esteem and boost confidence. As you set and achieve fitness goals, you will gain a sense of accomplishment and pride in your abilities. This can translate into other areas of your life, improving your overall self-image and mental wellbeing.

Overall, the benefits of regular exercise on mental health are undeniable. Incorporating exercise into your routine can have a profound impact on your mood, stress levels, sleep quality, and self-esteem. So why not lace up your sneakers and start reaping the mental health benefits of exercise today?

Exercise and the Release of Endorphins

Exercise has a powerful effect on our mental health, and one of the reasons for this is the release of endorphins. Endorphins are natural chemicals produced by our bodies that act as mood boosters and pain relievers. When we exercise, our bodies release these endorphins, leading to a feeling of euphoria and a reduction in pain. This is often referred to as the "runner's high."

The release of endorphins during exercise not only improves our mood but also helps to alleviate symptoms of anxiety and depression. Endorphins interact with receptors in our brain that are responsible for regulating our emotions, reducing feelings of stress and anxiety. They can also enhance our overall sense of well-being, leaving us feeling happier and more content.

The great thing about endorphins is that you don't have to be a hardcore athlete to experience their benefits. Even moderate-intensity exercise, such as brisk walking or cycling, can trigger the release of endorphins. So whether you prefer to hit the gym, go for a run, or take a yoga class, you can enjoy the mood-boosting effects of endorphins.

Incorporating exercise into your routine not only helps improve your physical health but also provides a natural and effective way to boost your mental well-being. So lace up your sneakers, get moving, and let those endorphins work their magic!

Exercise and Reduced Stress and Anxiety

Exercise is a powerful tool for reducing stress and anxiety. When we engage in physical activity, our bodies release endorphins, which are natural mood boosters. These endorphins interact with receptors in our brains, reducing feelings of stress and promoting a sense of calm. In addition, exercise helps to lower the levels of cortisol, the hormone responsible for regulating stress. By engaging in regular exercise, we can significantly reduce our stress levels and experience a greater sense of relaxation.

Exercise also provides a much-needed break from the demands of daily life. When we're focused on physical activity, our minds can take a break from worrying and ruminating. This mental break can help to reduce anxiety and promote a sense of mental clarity.

Furthermore, exercise provides a healthy outlet for managing and releasing pent-up emotions. Whether it's going for a run or hitting the punching bag, physical activity allows us to channel our stress and anxiety into productive energy. By doing so, we can alleviate the physical symptoms of stress, such as tense muscles and headaches.

Overall, exercise is a natural and effective way to reduce stress and anxiety. By incorporating regular physical activity into our routines, we can experience a greater sense of calm, relaxation, and overall mental well-being.

Exercise and Improved Cognitive Function

Exercise not only benefits our physical health but also has a profound impact on our cognitive function. Regular physical activity has been shown to improve memory, attention, and overall cognitive performance. But how does exercise actually enhance our brain function?

When we exercise, our bodies experience increased blood flow to the brain. This surge in blood flow delivers essential oxygen and nutrients to the brain, promoting the growth of new neurons and strengthening the connections between existing ones. As a result, our cognitive abilities improve, and we experience enhanced memory retention and sharper focus.

Additionally, exercise stimulates the production of neurotransmitters such as serotonin, dopamine, and norepinephrine. These neurotransmitters play a crucial role in regulating our mood and emotions. By increasing their availability through exercise, we can alleviate symptoms of depression and anxiety and experience an overall improved sense of well-being.

Furthermore, exercise reduces inflammation in the brain, which is associated with the development of mental health disorders. By reducing inflammation, exercise creates a healthier environment for our brains, reducing the risk of conditions such as depression and neurodegenerative diseases.
Incorporating regular exercise into our routines not only benefits our physical health but also enhances our cognitive function. So, lace up those sneakers and get moving to boost not only your mental well-being but also your brain power!

Tips for Incorporating Exercise into Your Routine

If you're new to fitness or struggling to find ways to incorporate exercise into your routine, don't worry! We've got some tips to help you get started and stay motivated.

1. Start Small: It's important to set realistic goals when it comes to exercise. Begin by incorporating just a few minutes of physical activity into your daily routine. Whether it's taking a short walk during your lunch break or doing a quick workout video at home, starting small can make it easier to stick with your routine.

2. Find Activities You Enjoy: Exercise doesn't have to be a chore. Find activities that you genuinely enjoy, whether it's dancing, hiking, or playing a sport. By doing something you love, you're more likely to stay motivated and look forward to your workouts.

3. Schedule it in: Treat exercise as an important appointment with yourself. Block off time in your calendar specifically for physical activity. By treating it as a non-negotiable part of your day, you're more likely to stick with it.

4. Get an Accountability Buddy: Find a friend or family member who also wants to incorporate exercise into their routine. Having someone to workout with can make it more fun and help hold you accountable. You can motivate and support each other on your fitness journeys.

5. Mix it Up: Don't be afraid to try different types of exercise. Switching up your routine can keep things interesting and prevent boredom. Try new classes, outdoor activities, or even online workout programs to keep yourself motivated and engaged.

Remember, consistency is key. It's okay to start small and gradually increase the intensity and duration of your workouts. Find what works for you and make exercise a part of your daily life. Your mental health will thank you!

Overcoming the Fear of Starting a Fitness Journey

Starting a fitness journey can be intimidating, especially if you're new to exercise or haven't been active in a while. It's completely normal to feel a bit anxious or uncertain about where to begin. However, it's important to remember that everyone has to start somewhere, and the most important thing is taking that first step.

One way to overcome the fear of starting a fitness journey is to focus on your goals and the positive outcomes you want to achieve. Take some time to reflect on why you want to incorporate exercise into your life. Whether it's improving your mental health, boosting your energy levels, or simply feeling more confident in your body, reminding yourself of these motivations can help push through any initial fears or doubts.

Another helpful strategy is to start small and gradually increase the intensity and duration of your workouts. Set realistic and attainable goals, such as aiming for a certain number of workouts per week or increasing your walking distance over time. By taking small, manageable steps, you'll build momentum and confidence as you progress.

It can also be helpful to seek support from others. Consider joining a fitness class or finding a workout buddy who shares similar goals. Having someone to lean on and encourage you can make the journey more enjoyable and less intimidating.

Finally, remember to be kind to yourself and celebrate your small wins along the way. Recognize and appreciate the progress you're making, even if it seems small. Every step forward, no matter how small, is an achievement worth celebrating.

By overcoming the fear of starting a fitness journey and taking that first step, you're setting yourself up for success and a healthier, happier life. Embrace the journey, believe in yourself, and enjoy the amazing benefits that regular exercise can bring to your mental health and overall well-being.

Celebrating Your Small Wins

Starting a fitness journey can be daunting, especially if you're new to exercise or haven't been active in a while. But remember, every small step you take is worth celebrating. Whether it's completing your first workout, hitting a personal best, or sticking to your fitness routine for a week, these small wins are important milestones on your journey to better mental health.

Take a moment to acknowledge and appreciate your progress. Celebrate your small wins by treating yourself to something you enjoy, like a relaxing bath, a delicious healthy meal, or even just a moment of quiet reflection. Share your achievements with friends and family who can cheer you on and offer words of encouragement.

Remember that progress takes time and effort. Embrace the challenges and setbacks along the way as opportunities for growth and learning. Each day you show up for yourself and prioritize your mental health through exercise is a victory in itself.

So, celebrate your small wins and be proud of the progress you're making. Your fitness journey is unique to you, and every step forward, no matter how small, is an achievement to be celebrated. Keep pushing yourself, stay motivated, and know that you're taking an important step towards a healthier and happier life.

The Importance of Cardiovascular Fitness for Heart Health

Cardiovascular fitness isn't just about being able to run a mile or compete in an intense cycling class. It's about giving your heart the care it deserves and needs. Regular cardiovascular exercise isn't just about breaking a sweat; it has profound impacts on the heart's health. It can help manage blood pressure levels, decrease the risk of cholesterol buildup, and promote a healthier weight.

Take a moment to think about your heart pumping tirelessly day in and day out. It does a lot of heavy lifting, and regular cardiovascular workouts can make this monumental task easier for your heart. How? By reducing the workload of the heart in pumping blood across the body, hence strengthening it over time.

The American Heart Association isn't ambiguous about the significance of cardiovascular fitness. They advocate for a minimum of 150 minutes of medium intensity aerobic activity or a minimum of 75 minutes of high intensity exercise per week. That's like taking a brisk walk for about 30 minutes a day, five days a week, or running for 25 minutes a day, three days a week.

And the benefits of cardiovascular exercise aren't limited to just heart health. Regular cardio workouts can help brighten your mood, lead to more restful sleep, and even keep chronic diseases at bay. So, the next time you lace up those sneakers for a walk or a run, remember it's not just about the calories you burn, but also about the love you are giving your heart!

Walking - A Simple Start to Heart Health

Embarking on your fitness journey doesn't have to be daunting, and walking is the perfect introduction to cardiovascular exercises. Accessible to all, it's as simple as lacing up a pair of comfortable shoes and stepping out your front door. It might seem too simple to be effective, but don't be fooled. This low-impact exercise provides an array of heart-healthy benefits.

As you pace yourself and explore your neighborhood, the local park, or a nearby trail, you're subtly increasing your heart rate. This gentle uptick in activity helps improve circulation throughout your body. The more you walk, the more your heart learns to pump blood efficiently, contributing to its overall strength and health.

What's more, walking can be an ally in your weight management goals. By incorporating daily walks into your routine, you're actively burning calories and potentially shedding those stubborn pounds. Remember, maintaining a healthy weight is a crucial component of heart health, and walking can be a manageable first step in that direction.

Don't worry if you're not setting any speed records initially. The idea is to start at a brisk pace that feels comfortable for you and sustain that for about half an hour daily. As you get into the groove, your stamina will build naturally. You'll soon find yourself being able to tackle longer distances and intensities, all in good time. So step out, breathe in the fresh air, and relish the feeling of your heart thanking you for taking care of it in such a pleasant way.

Running and Jogging - A Step Up in Intensity

Ready to take things up a notch? If you've got the hang of walking and are looking for a bit more challenge, running and jogging could be your next big leap. This ramp-up in intensity can offer a turbo-boost to your cardiovascular fitness.

Running and jogging don't just test your endurance; they also build it. Each stride you take and each breath you draw while jogging or running, works towards strengthening your heart, improving your lung capacity, and enhancing your overall stamina. With every beat, your heart becomes more adept at pumping blood, and with every breath, your lungs become more efficient at oxygenating it.

As you commence your journey from a brisk walk to a steady jog or run, remember to be patient with yourself. It's not about clocking miles right off the bat, but rather about gradually stepping up your game. Start with shorter distances or slower paces, and as your body adapts, stretch those limits a bit more.

And if you feel like it's a bit too much to handle, don't worry. Slowing down or alternating between jogging and walking is not a defeat, but a smart strategy to prevent overexertion. The goal is to strike a balance where your heart rate is elevated but not strained, and where you can sustain the activity for longer durations.

Listen to your body as you jog or run. It will guide you to find a rhythm and intensity that works best for you. As you progress, you'll find yourself covering longer distances, increasing your speed, or perhaps even signing up for a local 5k or marathon!

Running and jogging aren't just about improving cardiovascular fitness; they're also about discovering your inner strength, testing your boundaries, and experiencing the sheer joy of movement. So tie up those laces, hit the pavement, and step into a stronger, healthier heart!

Cycling - A Low Impact Cardio Alternative

Glide into a healthier heart with cycling! It's a fantastic cardiovascular workout that's kind on the joints, making it an excellent choice for those who prefer lower impact exercise. Whether you choose to pedal on a stationary bike or explore outdoors on two wheels, cycling offers an engaging and varied workout option for all fitness levels.

When you push those pedals, you're not only setting your heart rate soaring, but you're also strengthening those leg muscles, enhancing your overall body strength. The smooth, rhythmic movement of cycling can also help fine-tune your coordination and improve your balance.

As you ride, envision the route your blood takes, coursing through your veins with every heartbeat. With each pedal stroke, you're assisting your heart in circulating this life-giving elixir more efficiently throughout your body. Cycling regularly, you'll find your heart growing stronger, your stamina increasing, and your overall cardiovascular health improving.

One of the many beauties of cycling is the flexibility it offers. If the weather isn't cooperative, or if you prefer a more controlled environment, stationary bikes provide an excellent indoor alternative. They allow you to tailor your workout's intensity, ensuring that you can maintain a challenge that suits your fitness level.

Outdoor cycling, on the other hand, opens up a world of possibilities. You can explore your neighborhood, venture into scenic trails, or even embark on long-distance bike rides. Feel the wind in your hair and the sun on your skin as you cycle your way to a healthier heart, all while soaking up the beauty of nature.

Regardless of the path you choose, indoor or outdoor, leisurely rides or high-intensity spins, cycling is an engaging way to boost your cardiovascular health. So go ahead, gear up, hop on that bike, and let your heart revel in the rhythm of your ride.

Swimming - A Full-Body Workout for the Heart

Immerse yourself in the wonders of swimming, a total body workout that doubles as an effective cardiovascular exercise. The beauty of swimming lies in its ability to elevate your heart rate, while simultaneously providing a cushion against stress on your body. This makes it an excellent choice for individuals managing joint conditions or those in the recovery phase of an injury.

Every stroke you make in the water, every lap you complete, contributes to the health of your heart. The rhythmic, low-impact movements of swimming not only tone your muscles but also fine-tune the functioning of your heart and lungs. As you glide through the water, your heart becomes adept at pumping blood, enhancing your overall cardiovascular fitness.

Swimming isn't just about moving from one end of the pool to the other. It's about harnessing the power of water resistance to work your body and boost your heart health. Whether you're performing the backstroke, breaststroke, freestyle, or butterfly, each swimming style engages different muscle groups, ensuring a comprehensive workout.

The inherent buoyancy of water makes swimming a wonderfully forgiving exercise. It offers a sense of weightlessness, relieving pressure off your joints while you work on your heart health. Yet, for all its gentleness, swimming is no less effective than its land-based counterparts when it comes to cardiovascular benefits.

The versatility of swimming is another reason to embrace this exercise. From leisurely laps to rigorous swim drills, you can tailor your swimming sessions according to your fitness levels and preferences. Not to mention, swimming is a fantastic way to beat the heat, making it an attractive workout option during the hotter months.

But the magic of swimming extends beyond the pool's edge. It's about feeling your heart's rhythm sync with the water's flow, about experiencing a sense of tranquility even as you work up a sweat, about watching your worries dissolve with every ripple you create.

So, the next time you think of a cardio workout, why not make a splash? Dive in, experience the joy of swimming, and let your heart ride the waves to better health. Swimming isn't just a full-body workout, it's a heart-friendly adventure awaiting your discovery.

High-Intensity Interval Training (HIIT) - A Time-Efficient Choice

Dive headfirst into the dynamic world of High-Intensity Interval Training, commonly known as HIIT. A powerhouse of cardiovascular fitness, HIIT is a hot favorite among fitness enthusiasts, and for good reasons too! Offering a multitude of benefits in a compact timeframe, it's the perfect exercise for those with bustling schedules.

Envision this: swift bursts of heart-pounding exercise, followed by short, replenishing recovery periods. This back-and-forth rhythm is the essence of HIIT. The beauty of this style of training lies in its sheer versatility. Be it running, cycling, or bodyweight workouts, you can seamlessly incorporate HIIT into a multitude of exercise routines, suiting your preferences and comfort levels.

But don't be mistaken, HIIT is not just about speed and intensity; it's about efficiency too. This fast-paced workout format is designed to maximize cardiovascular benefits, skyrocket your metabolism, and ignite your fat-burning potential - all within a short span. So even when you're pressed for time, a quick HIIT session can keep you on track with your fitness goals.

As you push your boundaries during those intense bouts of exercise, your heart rises to the challenge. It pumps harder, faster, becoming stronger with each beat. The recovery periods, on the other hand, allow your heart rate to stabilize before the next surge of intensity. This cyclic pattern of exertion and recovery promotes improved cardiovascular fitness over time.

However, HIIT isn't just about physical benefits. It can be an exhilarating escape from the monotony of routine workouts. The thrill of pushing past your comfort zone, the satisfaction of making it through a tough interval, the anticipation of the next burst of intensity - all these make HIIT not just a workout, but a fun, engaging experience.

Embarking on a HIIT journey might seem daunting, but remember, it's not about matching the intensity or speed of others. It's about listening to your body, challenging yourself, and improving at your own pace. Start slow, gradually ramp up the intensity, and before you know it, you'll be powering through HIIT sessions like a pro. So, ready to HIIT the ground running and feel your heart surge with health and vitality? Let's go!

The Link Between Exercise and Mental Health

Exercise and mental health have a powerful connection. Engaging in regular physical activity can do wonders for your mental well-being. When you exercise, your body releases endorphins, which are chemicals that act as natural mood boosters. These endorphins can help alleviate symptoms of depression and anxiety, making you feel happier and more relaxed.

But the benefits go beyond just the release of endorphins. Exercise also increases blood flow to the brain, promoting the growth of new neurons and improving cognitive function. This can lead to better memory, concentration, and overall brain health. Additionally, exercise has been shown to reduce levels of stress hormones, such as cortisol, and stimulate the production of feel-good neurotransmitters, like serotonin.

Regular exercise can also improve sleep patterns, increase self-confidence, and provide a healthy outlet for managing emotions. Whether it's going for a jog, taking a dance class, or practicing yoga, finding a type of exercise that you enjoy can have a profound impact on your mental health.

So, if you're feeling stressed, anxious, or down, consider incorporating exercise into your daily routine. It doesn't have to be a high-intensity workout or a long gym session. Even just a brisk walk or a few minutes of stretching can make a difference. The important thing is to get moving and start reaping the mental health benefits that exercise has to offer.

Aerobic Exercises for a Boost of Endorphins

When it comes to improving your mental health, aerobic exercises are a fantastic choice. These types of exercises get your heart pumping and increase your breathing rate, which in turn releases a flood of endorphins in your body. Endorphins are known as the "feel-good" hormones because they have the power to boost your mood and make you feel happier and more energized.

There are numerous aerobic exercises you can try, depending on your preference and fitness level. If you enjoy the great outdoors, going for a run or a brisk walk in your local park can be a fantastic way to get your heart rate up and soak up some vitamin D from the sun. Dancing is another fun and effective aerobic exercise that can be done at home or in a class setting. You can groove to your favorite music and let loose, all while getting your heart rate up and experiencing the euphoric effects of those endorphins.

If you're looking for something a little more structured, cycling, swimming, and kickboxing are all great options. These exercises not only provide a boost of endorphins, but they also engage different muscle groups and can help improve cardiovascular health. Plus, they offer a change of scenery and can add variety to your fitness routine.

Remember, the key to reaping the mental health benefits of aerobic exercises is to find activities that you enjoy and can incorporate into your regular routine. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week. Whether it's a high-intensity spin class or a leisurely bike ride, get moving and start experiencing the positive effects on your mental well-being.

Yoga and Meditation for Mind-Body Connection

Yoga and meditation are powerful practices that can enhance the mind-body connection and promote mental well-being. These ancient practices have been used for centuries to reduce stress, improve focus, and increase self-awareness.
Yoga combines physical postures, breathing exercises, and meditation to create a holistic experience that nourishes both the body and the mind. Through a series of gentle stretches and poses, yoga helps to release tension from the muscles and promote relaxation. This physical aspect of yoga not only improves flexibility and strength but also allows you to be more present in the moment, helping to quiet the mind and reduce anxiety.

In addition to the physical benefits, yoga also incorporates deep breathing and mindfulness techniques. These practices encourage you to focus on your breath and bring awareness to the present moment. By doing so, you can cultivate a sense of calmness and improve your ability to manage stress.

Meditation, on the other hand, involves sitting in a quiet space and focusing your attention inward. This practice helps to quiet the mind, increase self-awareness, and promote a sense of peace and tranquility. By regularly incorporating meditation into your routine, you can learn to detach from negative thoughts and emotions, allowing you to approach life with more clarity and perspective.

Yoga and meditation can be done in the comfort of your own home or in a class setting. There are numerous resources available, such as online videos or local yoga studios, that can help guide you through these practices. Remember, the goal is not perfection but rather finding a practice that works for you and brings you joy. So, take a deep breath, roll out your yoga mat, and embark on a journey of self-discovery and inner peace.

Strength Training for Confidence and Self-Esteem

Strength training is not just about building muscles and increasing physical strength; it can also have a significant impact on your mental health. Engaging in strength training exercises, such as weightlifting or resistance training, can boost your confidence and improve your self-esteem.

When you lift weights or perform resistance exercises, you challenge your body and push it beyond its comfort zone. As you progress and see improvements in your strength and abilities, you start to believe in yourself and your capabilities. This increased self-confidence can spill over into other areas of your life, helping you tackle challenges with a newfound sense of determination and resilience.

Strength training can also improve your self-esteem. As you develop stronger muscles and a more toned physique, you may feel more comfortable and confident in your own skin. This improved body image can have a positive impact on your self-esteem, leading to a greater sense of self-worth and overall well-being.

Additionally, strength training releases endorphins, just like aerobic exercises, which can improve your mood and reduce feelings of stress and anxiety. These endorphins act as natural mood boosters, leaving you feeling happier and more content.

To incorporate strength training into your routine, you can start with bodyweight exercises such as squats, push-ups, and lunges. As you gain strength and confidence, you can gradually add weights or resistance bands to your workouts. Remember to always use proper form and start with lighter weights to prevent injuries.

So, whether you're looking to boost your confidence or improve your self-esteem, strength training can be a powerful tool. By challenging your body and seeing the physical and mental results, you'll not only feel stronger physically but also mentally and emotionally.

Outdoor Activities for Stress Relief and Vitamin D

Are you tired of being cooped up indoors? Well, here's some good news for you: outdoor activities not only provide stress relief but also give you a healthy dose of vitamin D. Whether it's a leisurely stroll in the park or an intense hike in the mountains, spending time in nature can do wonders for your mental health.

When you step outside and immerse yourself in nature, you allow yourself to disconnect from the hustle and bustle of everyday life. The serene surroundings and fresh air help to calm your mind and reduce stress. It's like pressing the reset button on your mental well-being.

Engaging in outdoor activities also gives you the opportunity to soak up some much-needed vitamin D from the sun. Vitamin D plays a crucial role in maintaining healthy brain function and regulating mood. It has been linked to reduced symptoms of depression and anxiety, making it a powerful ally in the fight against mental health issues.

The best part about outdoor activities is that there are so many options to choose from. You can go for a hike and explore the beauty of nature, or take a bike ride and feel the wind in your hair. If you prefer a more relaxing experience, try gardening or practicing yoga in the park. The key is to find activities that you enjoy and that bring you joy.

So, next time you're feeling stressed or down, step outside and engage in some outdoor activities. Not only will you find relief from the pressures of daily life, but you'll also be boosting your mental health and getting your daily dose of vitamin D. It's a win-win situation that will leave you feeling rejuvenated and ready to take on the world.

Creating a Balanced Fitness Routine for Maximum Benefits

To get the maximum benefits for your mental health, it's important to create a balanced fitness routine. This means incorporating a variety of exercises that target different areas of your body and mind. By doing so, you'll not only improve your physical fitness but also enhance your mental well-being.

Start by incorporating aerobic exercises into your routine. These exercises, such as running, dancing, or swimming, get your heart rate up and release endorphins that boost your mood. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week.

Next, make sure to include yoga and meditation. These practices promote the mind-body connection and help reduce stress. Yoga combines physical postures, breathing exercises, and meditation, while meditation involves sitting quietly and focusing your attention inward. Both practices can improve focus, increase self-awareness, and cultivate a sense of peace.

Don't forget about strength training. This type of exercise not only builds muscle but also boosts your confidence and self-esteem. Start with bodyweight exercises and gradually incorporate weights or resistance bands as you gain strength. The progress you see in your physical abilities will translate into increased self-confidence and determination.

Lastly, don't underestimate the power of outdoor activities. Spending time in nature reduces stress and provides a healthy dose of vitamin D. Whether it's hiking, biking, or gardening, find activities that bring you joy and allow you to disconnect from the pressures of everyday life.

By creating a balanced fitness routine that incorporates aerobic exercises, yoga and meditation, strength training, and outdoor activities, you'll experience the maximum benefits for your mental health. Remember to listen to your body, have fun, and make exercise a regular part of your life.

Tips for Getting Started with Exercise and Overcoming Barriers.

Starting a new exercise routine can feel overwhelming, especially if you're new to fitness. But don't worry, we're here to help you get started and overcome any barriers that might be holding you back.

First, it's important to set realistic goals. Start by identifying why you want to exercise and what you hope to achieve. Whether it's improving your mental health, losing weight, or increasing your energy levels, having a clear goal in mind will keep you motivated and focused.

Next, find activities that you enjoy. Exercise shouldn't feel like a chore, so choose activities that you find fun and exciting. If you're not sure where to start, try different types of exercises and see what you like best. From dancing to hiking to kickboxing, there's something for everyone.

Remember to start slow and gradually increase the intensity of your workouts. Pushing yourself too hard in the beginning can lead to burnout or injury. Listen to your body and give yourself time to adapt to the new routine.

If time is a barrier, try incorporating exercise into your daily activities. Take the stairs instead of the elevator, walk or bike to work, or squeeze in a quick workout during your lunch break. Small changes like these can add up and make a big difference.

Lastly, don't forget to celebrate your progress. Each workout is a step towards better mental health, so be proud of yourself for making the effort. Reward yourself with small treats or treats like new workout clothes or a massage to keep yourself motivated.

Remember, getting started with exercise is all about finding what works for you and making it a regular part of your routine. Keep these tips in mind and get ready to reap the mental health benefits that exercise has to offer.

Staying on top of your exercise routine during the summer holidays can be challenging, and it can take a significant toll on our body both physically and mentally. But with the summer holidays ending and children heading back to school, now is the perfect time to start prioritizing exercise again and get back on track to achieving your fitness goals.

In this article we are taking a look at why you should stick to your fitness plan, how to effectively nourish your workout, top ways to stay motivated and how to set fitness goals, all of which are essential to know when you are getting back into an exercise routine.

Why Stick to a Fitness Plan

When you are getting back into fitness, having an exercise plan is essential for hitting your fitness goals. It is proven that regular exercise has a number of mental and physical health benefits, such as:

Enhanced Cardiovascular System��- Consistent training has a significant impact on your cardiovascular system and on your heart and lung health.����show that as you become fitter, your heart adapts and becomes more efficient at moving oxygen into your blood, and over time you will require less energy to perform the same workouts.

Improved Mood- Working out regularly is proven to enhance your mood, whilst also reducing feelings of anxiety, stress, and depression. A recent����found that when active participants stopped exercising regularly, they experienced an increase in feelings of depression and anxiety within a short period of time.

Weight Maintenance or Lose��-����show that that a lack of physical activity is a key factor in weight gain and obesity. Regular exercise increases your metabolic rate, which will help you to maintain a healthy weight, or to lose weight if you are over-weight.

However, these benefits are only achieved through consistent training, and if you are not sticking to your exercise plan then it will be more difficult for you to feel these benefits. If you stop training for period of time, then you will feel the effects of��, whereby you will notice a partial or complete loss of these training adaptations, and you will have to rebuild your fitness levels. ����

How to Nourish Your Training

It is critical that you are correctly fuelling your body when you are exercising, as nutrition can be one of the most effective tools for enhancing your performance. Below are some top diet and nutrition tips that will enhance your energy levels and your recovery capacity after working out:

What to eat pre-workout��-��Dietitians recommend eating simple carbohydrates (such as bananas, protein shakes or bars, and smoothies) between 30 to 60 minutes prior to exercising, as they can be quickly broken down by the body and used as energy.

Eating for Post-workout Recovery��-��It is important to restore nutrients after you have exercised. Research suggests that eating foods high in protein after your workout provides your body with essential amino acids that help to build and repair muscles.

Stay Hydrated��- Your body needs adequate fluids before, during and after exercise to help prevent dehydration. If your body is dehydrated, you will lack the energy required to workout.

Consume Enough Carbs��- Many people remove carbs from their diet; however, they are a crucial energy source when you are exercising. According to the��, your diet should incorporate healthy carbs, such as brown rice, pasta, fruits and vegetables and whole-grain bread.

How to Stay Motivated

Staying motivated to achieve your fitness goals is a struggle that many people face. However, there are a number techniques you can use to remain motivated, including:

Remember why you��started��- Whether you are exercising to feel good, to get in shape, or to train for a sporting event, we all have a reason for starting our fitness journey. When you are lacking the motivation to do a workout, just remember why you started in the first place.

Set Goals��-��Having fitness goals is a great way to stay motivated, as it giuves you something to work towards. See the section below on goal setting.

Thinking About the Post Exercise Feeling��- If you are struggling to find the motivation to do a workout, think about how good you will feel after doing it.

Switch it Up��-��If you find a workout that you love, exercise will no longer feel like a chore, and you will look forward to your next workouts. To avoid becoming bored, switch up your workouts regularly, making sure your fitness routine is full of variety.

Setting Fitness Goals

When you are getting back into a fitness routine it is important to set realistic and achievable fitness goals. Setting a goal that is not achievable can be overwhelming and you will be more likely to quit.

Instead, start small will your goals and make sure you set an end date for achieving this goal. Hold yourself accountable for achieving your goals by tracking your progress and making necessary adjustments. Consistency is key to achieving your goals, and if you face a setback, do not let it derail your fitness efforts.

An example of a short term and realistic fitness goal is: ‘I will train a minimum of twice a week for the next month’.

Getting Fit With Echelon

We have a range of products at Echelon that can support you throughout your fitness journey, check out our��Connect Exercise Bikes,��Smart Rowing Machine,��Stride Auto-Fold Connected Treadmill, and our��Reflect Fitness Mirror.

To help you get back to fitness, we are launching our routine reboot series, which will be led by our world-class instructors. To access these classes and to kickstart your fitness routine, you will need an��Echelon Premier 91�������and access to the Echelon Fit app.

The Fall Semester of the Physical Education Program begins on September 18th, so sharpen your pencils and get ready to achieve your wellness goals!

FAQs

What is PHYS ED?

Physical Education or PHYS ED will be a holistic opportunity for our members internationally. Using a scholastic structure, each "semester" will contain a syllabus featuring all the classes members can take to complete a course, which can be used as a checklist. This syllabus will consist of various subjects, or categories. Of these categories, a participant will complete a certain amount to earn “credit” (i.e. 5 out of the 10 classes listed).

What can I expect to learn?

Each semester will cover a wide range of topics including movement improvement, overall health,��my��learn &��burn��program��and��extra��credit!

When is the fall 2023 semester?

The first semester will start September 18, 2023 and��lasts 14 weeks.��

Where can I find the syllabus for each semester?��

Each semester syllabus will be featured in a blog post linked below.��

Fall 2023��Syllabus

Where is it available?��

Classes are available on the Echelon Fitness(R) App under��Connect and FitPass.

Who is it available to?

PHYS ED��is available to all Echelon members. However, some content are exclusive to Connected equipment.��

Are the classes Live or On-Demand?

Both! Some classes can be found in the On Demand library while others will be live - keep an eye out for Eden’s live Learn & Burn program in November. Any live classes that you are unable to attend will be made available On Demand.

Does it cost extra?

No, PHYS ED in included in your Echelon membership.��

We are asking you to “Pink Up the Pace” each week by committing to 150 minutes of exercise. Whether you are up for a one (150 minutes), two (300 minutes), three (450 minutes) or four (600 minutes) week challenge, we want to encourage you to Pink Up YOUR Pace during October.

For each week you complete, you will earn an exclusive badge to share your accomplishment with friends, family and other members.

Week 1 complete – Bronze level
Week 2 complete – Silver level
Week 3 complete – Gold level
Week 4 complete – Diamond level

Sign up now and create your own personal fundraising page and aim to raise $1 for each minute you complete. Share your page with your family and friends to help you reach your own personal fundraising goal. You can customize your page with a message, a personal story, impact or other. We want to encourage you to decorate your page with inspirational photos, achievement badges, whatever motivates and showcases you.

Why 150 minutes?��

Many studies have shown that moderate to vigorous physical activity is linked with lower breast cancer risk, so it’s important to get regular physical activity. The American Cancer Society recommends that adults get at least 150 to 300 minutes of moderate intensity or 75 to 150 minutes of vigorous intensity activity each week (or a combination of these), preferably spread throughout the week. Getting to or exceeding the upper limit of 300 minutes is ideal.

FAQs

How do I participate?��

Step 1:��, personalize, set your fundraising goal and share your fundraising page.
Step 2:��Complete��150 minutes of exercise each week and earn badges.
Step 3:����your exercise milestones weekly and��collect��your weekly badges.

Click����for step by step instructions to register.

What exercises count?

ANY! Choose your favorite activity to reach your goals: running, biking, rowing, yoga, paddle boarding, pickleball – the options are endless!�� You can use Connected equipment or just go outside. All you need to do is mix and match those minutes until you hit 150 for the week.

In need of some inspiration? Check out the Pink Up the Pace challenge icon on the Echelon Fit app.�� We have 600 minutes worth of content for each of our pieces of equipment and Fitpass to help you hit your goal.

How��do I log��my minutes?

A survey will be sent to your email from our research partner AdventHealth at the end of each week where you can log your challenge minutes that you manually recorded (or can find in the Echelon app) to claim your badge AND be entered for tons of prizes.�� If you miss a week, don’t fret!�� Your page will still be active and you can jump back in the following week.

I'm not an Echelon member, can I still participate?��

Yes!��Participants of Pink Up the Pace are being offered a complimentary 30-day FitPass trial by Echelon, granting access to a vast array of classes that can help boost your workout regimen and inspire new experiences. By completing any of the workouts offered through FitPass, you can easily log your minutes in the Progress tab of the app, streamlining the tracking of your challenge. Take advantage of this offer and begin your free trial on 10/1 by clicking��.

What are the badges for?

Pride of course!�� Use your badge to decorate your fundraising page, post on social media, and even update your photo on the in-app leaderboard.�� These are our little way of saying great job for Pinking Up YOUR Pace.����

Did you say prizes?

We did!�� Each week we will be awarding random participants prizes. Once the challenge is over, to the participant who raised the most fundraising dollars, that individual will receive three pieces of Echelon equipment!!�� More details coming soon!

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• Every morning when I wake up at 5am, before reaching for the coffee, I hydrate!! Your body goes to work when you sleep removing any toxins or sickness from your body and it will�� leave you dehydrated.�� I have two big glasses of water to start my day, I wait 90 minutes after I wake up, then I reach for the decaf black coffee. Hold the sugar and cream!
• I move my body every day for at least an hour. Usually that is a combination of 30 minutes of heavy strength training and 30 minutes of cardio. Sometimes it’s dancing in my living room and some days it’s taking Enzo for a walk. As long as I’m moving my body, it always improves my mood, it improves my sleep, and keeps my body strong to fight injuries. Moving my body releases endorphins and we all know, endorphins make you happy!!!
• I practice positive self-talk. It’s so easy to get stressed out by the long running to-do list in your head and immediately having anxiety about your day. During my morning routine, I will usually tell myself, “Today will be a great day!” or “Today will be a productive day!” Anytime I practice self-talk first thing in the morning, my day always ends up being 100x better than I thought it would be!
• I focus on whole foods. Fruits, vegetables, fish, meat, etc. I stay away from processed or sugary foods as much as possible. (I’m still human and love desserts!! Maybe a cocktail or two on the weekends.) Focusing on consuming whole foods helps my brain stay sharp and my body feels energized.
• I prioritize sleep, rest days, and time with family. All three of those fuel my body and fill my heart to ensure each day is filled with positive energy.

Practicing a combination of all 5 of these each day always sets my week up for success and helps me power through feeling happy, full of energy, and ready to take on any challenges that are thrown my way!

How do I go about doing so? The answer, I find balance to be the best approach to have the energy to stay close to the activity level of our kids and what is needed in day-to-day tasks as well. My fitness routine involves weight training, cardio exercises, mobility, high-intensity training, short, medium, and long-time domains, fast, sustained efforts, and more. It seems like a lot, but I am constantly searching for ways to improve my fitness and my mind so I am not getting ready, but I am always ready for whatever life throws at me and to enjoy time with my son. Nutrition and sleep are vital too.

For some, doing all different types of fitness is not in the cards. Whether it be time, interest, other responsibilities, etc. I get that for sure. But some sample sizes of what I mentioned can be done. Our bodies are amazing and are more than just one thing. So our fitness plan should mirror the same to keep our bodies going for ourselves first, our families second, and third a sustained long lifestyle. So the solution. Combine as much as possible in one workout or a series of them. Make it fun. Get it done when time is the most plentiful from work, family, and other demands. Whether it is first thing in the morning, during lunch, or right after work, set a time and make it a routine.

How to combine? A good amount of my kettlebell classes and built into the Week Round-Up Series each Sunday, found on Fitpass, will find just that. Movement of the body in different planes holds for not just strengthening the body, but improving the range of motion (mobility) and maintaining the motion (stability) with changes in time, sets, reps, and dynamics to improve the body. Always fun, but with purpose and safety! Performed live or on demand, the timing is up to you, but find a time that becomes a set routine. Not enough cardio with the weights and mobility exercises? Circuit Breaker workouts on Row get the cardio going. From durations of long efforts on row to short bursts combined with off-row movements, 20-30 minutes to get it all in are available in these classes and are a ton of fun! Even better...can get the kids involved with you. Talk about creating memories and getting a good sweat too!

Lastly, get outside and use your fitness or even have it be part of your fitness routine! Swim, run, bike, play a sport, and throw a ball with your kids are all great ways to not think of it as something to do to be fit, but it is just movement, and movement is medicine for us all. As I watch my son grow, mature and become whatever his heart desires, I want him to see and observe firsthand from me his dad that fitness is not one thing only it is much more and to have balance within fitness as it will structure and teach balance in other aspects of life.

As well as the physical benefits of improved flexibility, balance and strength, there are a range of psychological benefits that can be achieved through practicing yoga. From reduced stress to relieved symptoms of depression, yoga is a popular form of exercise for enhancing mental health.

With spiritual and philosophical roots, yoga places emphasis on breathing practices and meditation, both of which have calming effects that can lead to improved mental wellbeing.

In this guide we take a look at the ways in which yoga can boost your mental health and help you lead a healthier lifestyle.

Relieves Depression

��shows that the two core elements of yoga, deep breathing and stretching, are effective methods for easing common symptoms of depression, such as improved sleep and enhanced mood.

Improves Sleep��

Not only can yoga improve your sleep quality, but����have shown that it can also increase your sleep quantity. Many Yoga movements involve stretching, and relaxing muscles, resulting in both metal and physical exertion. This release of tensions is believed to allow for a deeper and less disturbed sleep.

Enhances Mood

Similar to other forms of exercise, yoga releases endorphins, providing your brain with more oxygenated blood. These feel good chemicals help to boost your mood. As well as releasing endorphins, yoga is also known to elevate forms of gamma-aminobutyric acid (GABA), a brain chemical which is associated with better moods.

Reduces Stress��

Practicing yoga and meditation can help to manage both acute and chronic stress. Yoga encourages you to relax, slow down your breathing and focus on the present, which shifts the balance to the parasympathetic system, from the sympathetic nervous system causing a relaxation response in your body to stressful situations rather than a flight-or-fight response.����have also found that yoga can reduce levels of the stress hormone, cortisol.

The core movements in yoga aim to release tension, which paired with deep breathing and the peaceful atmosphere of a yoga class, create a calming effect and helps to reduce stress levels.��

Eases Anxiety��

Yoga is also����to reduce anxiety and is considered an effective tool for managing generalized anxiety disorders. Anxiety disorders are closely linked to and often triggered by stress. As yoga lowers stress levels with reduced levels of cortisol, and a balance shift towards the parasympathetic system, anxiety is also lowered in line with these changes.�� ��

Yoga with Echelon

The Echelon fit app features a wide range of live and on demand yoga classes lead by our world class instructors. In addition to our traditional vinyasa and restorative yoga classes, we also have slow flow yoga and athletic yoga classes, which are designed for individuals of all fitness abilities. Join the��Echelon fit community��today and start your journey towards leading a healthy lifestyle.��

Did you know that our minds and bodies are connected, and moving our bodies through sport is a great way to improve our physical and mental health?

In support of Mental Health Awareness Month, we share our top tips to help you improve your mental health using exercise.

How Can Exercise Impact Your Mental Wellbeing?

From reduced stress and anxiety to improved sleep and boosted moods, there are a number of proven psychological benefits that can be achieved through regular exercise.

Regardless of whether you are running, cycling, or even walking, our body releases endorphins when we are exercising, and it is these feel good hormones that reduce our feelings of stress and anger.

If you are interested in finding out more about the benefits of exercise on your mental health, then be sure to have a read of our other mental health focused articles below:

• How Exercise Impacts Mental Wellbeing
• A Guide to Boosting Your Mental Health With Yoga
• Cycle your Way to Better Mental Health

Top Tips for Improving Mental Health with Exercise

Plan Your Exercise

When it comes to exercising and your mental wellbeing, regular exercise is the key to success. It is easy to lose motivation and fall back into bad habits. However, having a fitness schedule (either a monthly or weekly plan) is a great way to stay motivated and keep your exercise consistent.

Set Fitness Goals

Setting fitness goals is also an essential aspect of your wellness journey. Having goals will give you more accountability for working out and help you push through challenging times.

Workout With Others

Exercise that involves other people, such as being part of a team, a class or group, can also boost our mental health. Not only does working out with others help to motivate you, but it also allows you to socialize, which is another factor that can influence your mental wellbeing.��

If you prefers to workout from the comfort of your own home, then don’t worry, you can still meet people and workout with others whilst doing home workouts. For example, at Echelon, we have a huge community of members who have formed strong relationships through our platforms.

Do What You Love

Exercise should not be a chore. If you are somebody who does not enjoy going to the gym or going for a run, then do not force yourself to do this type of workout. Instead, find exercises that you enjoy and will look forward to. This could be anything from walking, to playing table tennis or taking part in a cycle class. Choosing activities that you like to do will help you to stay motivated and will avoid you dreading your workouts.

If you do not feel comfortable working out in a gym, and prefer exercising in your own home, then there are number of fitness apps, such as the Echelon Fit app, that provide access to a range of classes at any time!

��

Working Towards a Healthier Lifestyle with Echelon

Join the��Echelon fit��community today and start your journey towards leading a healthy lifestyle, both physically and mentally. The Echelon fit app features a wide range of live and on demand fitness classes for all fitness levels, so there is the perfect class for everyone. Whether you’re looking for a relaxing yoga class to destress or you want to get your sweat on with a smart bike cycle class

Whilst there are a number of studies that have found that exercise can improve your mental wellbeing, we would still recommend speaking to your GP if you are struggling with your mental health.

When it comes to exercising during pregnancy, it is advised that you maintain a regular exercise routine throughout to help you stay healthy and feel at your best. Of course, exercising during your pregnancy will not always guarantee a quick recovery or a pain-free back, but it can significantly improve your health, maximise your comfort and prepare you for giving birth.

The NHS recommend that, where suitable, pregnant women should be doing 150 minutes of exercise every week, which can be easily broken down into short workouts. No pregnancy is the same, and so it is always advised that you listen to your body when working out during your pregnancy, and make sure you are not pushing yourself too hard.

In this article we are taking a look at the benefits of exercise during pregnancy and are answering frequently asked questions on the subject. So, if you are wanting to find out more about prenatal workouts, keep reading.

The Benefits of Pregnancy Workouts

There are a number of benefits associated with exercising during pregnancy; the more fit and active you are throughout your pregnancy, the easier it is for your body to adapt to its changing shape and manage your weight gain.

In addition, exercising during pregnancy is proven to:

• boost your mood
• lower your blood pressure
• ease back and pelvic pain
• improve your sleep
• prepare your body for labour
• reduce recovery time after you have given birth

Exercise and Pregnancy FAQs

Can I exercise during pregnancy?

As long as you are healthy and your pregnancy is normal, you can continue with, or start, a regular exercise routine.

What exercise is safe during pregnancy?

There are a wide range of exercises that are safe to do during your pregnancy, some examples include:

Fitness Bikes��- As stationary exercise bikes are more stable and pose less risk of injury than a normal bike, it is a better, low impact exercise option.

Modified yoga and pilates��-��With yoga reducing stress and improving flexibility, it is the perfect form of exercise for pregnancies. However, you should always opt for a modified, prenatal yoga or pilates class as these have been specifically designed to only include moves that are suitable for pregnancy.

Core Exercises��- Light ab workouts are a great way to keep your core strength whilst pregnant, and this will be hugely beneficial when it comes to giving birth.

Light running��-��If you are an experienced runner or jogger, you can continue doing these activities during pregnancy. However, speak to your doctor before doing a more strenuous workout, to make sure it is a safe option for you.

What exercises should I avoid during pregnancy?

As there are a number of exercises that are safe to perform during pregnancy, there are also a number of exercises you should be avoiding, which includes:

Contact sports��-��or sports where you could be at risk of being hit in the abdomen (i.e., basketball, boxing, hockey, and rugby).

Extreme Sports��– i.e., skydiving, bungee jumps and paragliding

High Injury Risk Sports��- activities that could result in a fall (i.e., skiing, water skiing, surfing, gymnastics, and horseback riding)

Is core exercise safe during pregnancy?

Exercising your abs during pregnancy has lots of benefits, such as reduced risk for back pain and a more comfortable labour. When doing ab exercises, we recommend using a prenatal workout option, as it will ensure all moves have been modified for pregnancy.

Which month to start exercise during pregnancy?

There is generally no rule as to when you can start working out during your pregnancy. As some people suffer with nausea and sickness during the first trimester, they may start exercising later into the pregnancy. However, if you are fit enough to do so, and have spoken to your doctor, then you can start at any point.

Prenatal Workout Classes at Echelon

Whether you are in your first or last trimester of pregnancy, we have a range of prenatal classes to help you and your baby stay fit and healthy. Our classes can be done at anytime and anywhere, so you can exercise from the comfort of your own home.

The Echelon prenatal workout series, consists of short classes that are focused on building prenatal mobility, core, upper body, and lower body. All workouts in our classes are safe for pregnancy, so you can exercise without worrying.

Your wellness routine just got greener!

Take your workout outside!��

In celebration of Earth Day, we have put together some outdoor friendly classes! With the weather warming up, this is the perfect time to grab your phone or tablet and head outside.

Keep in mind that all of our��FitPass��classes can be taken anywhere.��Instead of doing your yoga class in the living room,��find a quiet spot in your backyard or a local park.����

Echelon also has��Guided Outdoor��walks, runs, and jogs where you��can enjoy the company of your favorite instructors on your outdoor walks.

Want to stay home but feel like you are outside? Check out our��Scenic Rides.��

You can find these classes in the Echelon app.����

�������� ����

��

What is Earth Day?��

Earth Day is an annual event on April 22 to demonstrate support for environmental protection.��It is meant to increase awareness of environmental problems, and��is also becoming a popular time��for many communities to gather together to��clean up litter, plant trees, or simply reflect on the beauty of nature.��

��

How to Celebrate Earth Day

1. Support our pollinators��by planting pollinator-friendly plants
2. Clean up plastic in your neighborhood or local park
3. Swap out your kitchen and household products for biodegradable items
4. Plant a tree
5. Use wildflowers and native plants
6. Reduce, reuse, recycle in the garden
7. Stop pesticides and chemicals in the garden
8. Conserve water
9. Think about your diet (about 1/3 of the food we produce every year goes to waste)
10. Get kids involved

����

EARTHDAY.ORG

Growing out of the first Earth Day in 1970, EARTHDAY.ORG is the world’s largest recruiter to the environmental movement, working with more than 150,000 partners in over 192 countries to drive positive action for our planet.

Every year,��they has a different theme to help inspire��people to take action.��The theme for 2023 is Take Action. Be a part of the green revolution. For Earth Day 2023, we need to act (boldly), innovate (broadly), and implement (equitably).

Check out their to learn how��YOU can take action.����

A lot of experts have come to the conclusion that the best time to fix your workout is when you have time. Others believe that the best time to work out depends on your goals and that a workout at different times of the day comes with different benefits.

What they all agree on is that working out at any time is a lot more beneficial than not working out at all. Here are the benefits of working out at different times of the day. Keep reading!

Early Morning Workouts

Waking up early and cutting down on your sleep time is a significant drawback for early morning workouts. However, working out early in the morning comes with many tremendous benefits for the body.

Experts have discovered that working out early in the morning is the best for you if you're looking to burn more calories and fat. It helps to control your appetite as you tend to eat less after workouts, thereby leading to weight loss. Also, at this time of the day, there are fewer distractions, and as such, you get to focus on the workout.

Early morning workouts also help you to stay active, boost your energy levels, and increase your productivity during the day. The individual usually becomes at night, and this, in turn, results in improved sleep and rest at night.

Afternoon Workouts

Afternoon Workouts are a great way to relieve stress. At this time, your body's temperature is at its peak, implying that you will work out when your body is most ready. As a result, you get to speed work on a treadmill or engage in more high-intensity interval exercises.

Working out midday between 1 pm and 4 pm helps you to feel more re-energized and also helps to increase your productivity. Afternoon Workouts are a perfect balance between extremes of early morning and late night workouts.

Workout for Night Owls

Workout at night is popular as this seems to be a more convenient time for people. It is also a great way to get the day's stress out and boost endorphins. Contrary to the popular opinion that workout at night negatively impacts our sleep, studies have shown that it can actually help improve our sleep. It's, however, recommended that you exercise about 90 minutes before bedtime.

Conclusion

What time is the best time for you to work out? Your workout routine should be designed to improve the quality of your life. Working out at a time that is not convenient will end up stressing you. Working out at different times has benefits; you can pick the one that best suits your goals and is convenient for you.

Select a convenient time for your workout and stick to it. It's important to keep to the same time every day for the workout to have a maximum effect.

Be Active

Staying active has been shown to reduce stress and improve energy levels, which you will need more than ever during the holiday season.

1. Plan time to exercise - Our schedules are often different during the holiday season so plan accordingly. Add all the holiday gatherings, travel, and dinners to your calendar so you can plan your workouts.
2. Set Fitness Goals - Setting goals is one of the best ways to stay active. Having attainable fitness goals gives you something to work toward and can help keep you motivated and focused throughout the holiday season.
3. Move every day - Whether you take a short walk around the block or do a 45-minute workout, it's important to keep your body active.��
4. Take short classes - Don’t have time for your hour-long workout routine? Try 10-minute classes.��
5. Dance - Enjoy the holidays and dance away your stress and calories.��
6. Go outside - Go for a walk, play in the snow, go ice skating, or even take your Stride classes outside.����
7. Try something new - Switching up your routine gives your metabolism an extra boost as your body has to work harder doing those exercises it's not used to.��
8. Work out together - With loved ones visiting, this is a great time to work out together. Explore FitPass classes.����
9. Compete against each other - Is your family in town? Stick with your usual classes and encourage your loved ones to try the same class. See who scores higher on the leaderboard.
10. Get an accountability partner - Having someone can help you stay on track. Premier memberships allow you to add five profiles for your loved ones.��
11. Choose Home Exercises - One of the best ways to keep active in the winter if you can’t exercise outside due to the cold and often wet weather is to opt for at-home workouts.��
12. Set up a space in your home - Having a dedicated space can be a good reminder to get a workout in, even if it's a short one.��
13. Use their equipment - Are you traveling this holiday season? You can still enjoy classes with your favorite instructors while using their gym equipment.��

Eat Healthily

It can be extra hard to stay healthy during the holidays with parties, nice food, and extra alcohol. Here are some tips to help you keep healthy eating habits.��

14. Bring something healthy to the party - Healthy dishes are often overlooked when choosing what to bring to a party. Consider bringing something healthy to balance the options.��
15. Eat your veggies first - At the buffet, fill your plate with vegetables first. Don’t feel like you have to avoid your favorite foods – just take smaller portions of them.��
16. Don’t skip a meal before a party or big dinner to arrive hungry - Eat a light, healthy snack before you go.��
17. Eat more slowly - Eat until you are satisfied, not “stuffed.”
18. Enjoy the people more than the food - Don’t forget parties are to enjoy the people…the food is a bonus.��
19. Eat before parties - Do you have a challenging time saying no to fatty foods? Eat a balanced meal before parties to avoid temptation. It's okay to indulge, but you’ll eat less ‘bad’ food.��
20. Portion control - Want a piece of pie after dinner? Go for it. Just limit the amount of pie you put on your plate.��
21. Try a bite, not the whole piece - Holiday potlucks mean lots of yummy food options. Try making the portions smaller than you usually would to avoid adding too much food to your plate.��
22. Balance your daily calories - Did you overeat at the holiday party? That's fine, balance it out by eating less at the next meal.��
23. Cook with less salt and fats - When cooking from recipes during the holidays, reduce the amount of salt and fats required and substitute with healthier options.��
24. Avoid drinking beverages that are high in sugar or calories - Holiday drinks tend to have more calories and can lower your inhibitions, causing you to eat more.��
25. Drink water - With the increase in alcohol and rich foods, it's more important to drink your water. Try carrying around a water bottle if you don’t already do so.��
26. Boost your immune system - With the increase in alcohol, fatty foods, and reduced exercise, it's important to boost your immune system.��
27. Wash your hands - The holiday season is also flu season. Make sure you don’t get sick and miss out on the holiday fun.��

Improve Your Mental Health

The holidays can be overwhelming. Here are some tips to keep in mind.��

28. Remember the basics - Healthy foods, exercise, and sleep.��
29. Sleep well - Turn off your alarms and let yourself catch up on much-needed rest.��
30. Move - Exercise can also help improve mood and reduce anxiety.
31. Drink water - Individuals who drink a sufficient amount of water daily are more likely to be mentally healthy and happy.
32. Eat a brain-healthy diet - Foods that can support your mood include fatty fish rich in omega-3s, nuts (walnuts, almonds, cashews, and peanuts), avocados, beans, leafy greens (spinach, kale, and Brussels sprouts), and fresh fruit such as blueberries.
33. Change your mindset for holiday wellness - The holidays are a time for relaxation, loved ones, and indulgence. Allow yourself to have a good time, indulge, and not feel guilty later.��
34. Avoid stress - Easier said than done. Think about what makes you happy during the holidays and causes stress. If hosting your whole family causes you to stress, ask someone else to host this year.��
35. Practice saying “no” - Say “no” to any unnecessary activities that don’t make you jump for joy.
36. Connect with others - The holiday season is often the only time a year you get to spend time with loved ones. The dishes can wait.��
37. Surround yourself with positive people - Is your family negative and leaves you feeling stressed or sad? Opt for spending time with friends or even by yourself.��
38. Take a real break - A big part of the holidays is to take time off work and enjoy yourself. Sometimes the holidays can be overwhelming with all the events and to-do lists. Set aside time for yourself to relax.��
39. Set realistic expectations - Do what you can. It's easy to go into the holidays wanting to do so many things but end up not being able to do half of those things. That's okay. Think about what is important and realistic.��
40. Ask for help when hosting - Having a lot of people in your home can be a lot. Have a designated helper or have guests help out with small tasks. If you go to someone’s home, give them a hand where you can.��
41. Take time for yourself - With extra people around, it's important to do something for yourself like taking a long bath or reading a book.��
42. Try yoga - A slow yoga class can be a great way to destress and refocus your mind.��
43. Do crafts - With family in town, doing crafts together is a great way to bond and release stress.
44. Walk - If you’re feeling overwhelmed, take a break and walk around the neighborhood.��
45. Clean/organize - Having a clean home helps to declutter your mind.��

We interviewed Vicki Mayo, a brain health and mental health expert.����Vicki is a partner in our new initiative 'Echelon 360', where we work with subject-matter experts to provide meaningful content that will enrich the well-being of members and foster a community of health and education. She explains in her interview how critical a healthy lifestyle is and where we see the most impact on brain function and mental health.

She recommended three ways we can start taking better care of our bodies and brains.��

1. Brain Health & Diet��

Healthy choices ensure healthy brain function! The old term “you are what you eat” rings true when it comes to your brain. Vicki recommends adding foods rich in Omega 3’s and fatty acids. Omega-3 is important for our brains to use and have abundance due to its capabilities. Brain cells with higher levels of Omega-3 are known to be better at communicating with other nerves and cells in the brain. To break that down, Omega-3 assists in healthy brain function and overall cognition and regulation processes.��

Other foods recommended by Vicki are leafy greens, salmon, turmeric, and blueberries. All of these foods are high in antioxidant properties. Why do we need antioxidants? Because they help protect our cells against disease, infection, and free radicals. Free radicals are known to be the leading causes of cancers, heart diseases, and many more harmful diseases. These are produced when the body breaks down food, is exposed to radiation, or exposure to smoke. By ingesting foods with antioxidants we lower our overall risks for these effects.��

2. Sleep��

As we know, sleep is when our bodies are fully relaxed, this is when the body repairs and restores itself. Some experts say it all starts with sleep. A good night's rest proves to be the first way to kick off a healthy brain. When we sleep, our body gets to work, restoring energy depleted during the day, and repairing any minor damages such as healing wounds, sickness, or soreness. Even removing toxins as we sleep, our brains are highly active while sleeping.��

Quality and quantity of sleep��is the first way you can set yourself up for success the following day. It is recommended by the Mayo Clinic to get at least seven hours of sleep each night as an adult.��

3. Exercise��

This should come as no surprise! Exercise is another way to ensure our brains stay engaged mentally and remain physically healthy. When exerting yourself, you release hormones produced by the body. These hormones are called endorphins and dopamine. What do they do? Both of these hormones help reduce pain, relieve stress and improve your sense of self and release a better feeling of well-being.

Having healthy hormone levels plays a big role in your mental health functions. Optimal levels of these hormones can be achieved by adding exercise to your lifestyle. No matter your age or physical fitness abilities, incorporating more fitness efforts into your routine and lifestyle will improve your brain function. You will see results such as better quality of life, cognitive functions, and reduced risks for mental health issues.��

Vicki Mayo: Resident Health Expert��

Entrepreneur, public servant, child advocate, wife, and mother, Vicki Mayo is on a mission to make a positive social impact and meaningful difference in the lives of her family, employees, and community members. An award-winning and nationally-recognized entrepreneur, Mayo invented and founded TouchPoint Solution, a breakthrough neuroscientific wearable that is clinically proven to provide fast relief from stress.

Mayo has over 15 years of experience in various child welfare roles, including supporting the efforts of the Court Appointed Special Advocate program (CASA); creating a camp for foster siblings; and co-founding the Keys to Success Program focusing on foster youth aging out of the system. Vicki became inspired to become involved in the programs after adopting two abandoned teenage boys at the age of 20 while earning her BA degree in Political Science and Hospitality Administration at Northern Arizona University.

Mayo’s experiences working with youth are what led to the development of the six Dimensions of Health framework which is based on the treatment for Adverse Childhood experiences (ACEs) which can create long-term impacts on adults. Mayo also��commits significant time to The Mayo Family Foundation, the foundation she co-founded with her husband Simer Mayo, to focus on food insecurity issues; supporting at-risk children in the US; supporting international refugees, and providing access to robust healthcare across the globe.

Most recently, The Mayo Family Foundation led efforts to rescue 147 young Afghan women from the grips of the Taliban and assist in the students’ relocation and case management as refugees in Arizona.

She is grateful to have been recognized with the following recent accolades:

• KNOW Women Award, 2022
• CTA Executive of the Year, 2021
• Women in IT Awards: Entrepreneur of the Year, 2020
• Enterprising Women of the Year Award, 2020
• Phoenix Business Journal’s Most Admired Leaders
• Project Entrepreneur Winner

Here are Dr. Wang’s top six tips for summer skin health:

1. Protect Your Skin

During the summer, we all want to have fun in the sun, but don’t forget to protect your skin! Dr. Wang emphasizes three simple ways to protect your skin from the harmful effects of UV rays:

• Wear Protective Hats & Clothing
• Avoid Peak Hours: 10 am to 2 pm
• Wear Sunscreen

UV radiation from the sun is the number one cause for skin cancer as well as prematurely aging your skin. Just covering up, avoiding the outdoors during peak hours, and wearing sunscreen will go a long way to keeping your skin safe.

2. Use Sunscreen Correctly

Speaking of sunscreen, Dr. Wang comments that many people are unaware of proper application and SPF. While sun in the fall and winter isn’t as strong, during the summer you need an SPF of at least 50 and it needs to be waterproof. However, it is only water resistant for 40-80 minutes and should be reapplied every two hours when dry.��

Additionally, make sure you use enough sunscreen. The average-size American adult needs roughly one ounce (a shot glass amount) of sunscreen to adequately cover their whole body. If you don’t put enough on, the SPF goes down and it won’t be as effective. Sunscreen is normally sold in four to six ounce bottles, which means when used correctly, that is four to six applications.��

3. Stay Hydrated & Take Your Vitamins

Staying well hydrated is another important aspect of skin health in the summer. Because we all sweat more when it is hot and are often more active, you are losing electrolytes and water content at a higher rate. Dr. Wang’s suggestion is simple: “hydrate, hydrate, hydrate!”

Additionally, the nutrients you consume or are lacking will impact your skin regardless of the time of year. Dr. Wang recommends niacinamide, which in is vitamin B, at 500 mg twice a day. Recent research indicates that niacinamide at that frequency and dosage can help decrease the risk of skin cancer by almost 25%. He comments that the theory behind it is that niacinamide empowers and optimizes cellular function by generating ATP molecules. These ATP molecules are like cash currency for cells and can potentially improve DNA repair. Good for your skin, good for your body!

4. Clean Off Irritants��

As previously mentioned, we all get sweaty especially during the summer. While sweat is actually very beneficial as it keeps your body cool, once it evaporates the remaining salt can irritate your skin. So take your #sweatyselfie but then get washed up!

The same principle is true for salt water. The beach is a common summertime destination but the salt water plus the sand can lead to irritation. Even if you aren’t at the beach, swimming in chlorinated water can negatively affect your skin if you don’t rinse off after.��

Dr. Wang does want to point out that some conditions like eczema and psoriasis can be improved by salt in combination with the sun, but in general, plan to keep your skin clean! And don’t forget to moisturize after you bathe to further keep your skin hydrated.

5. Don’t Forget the Scalp

One area of the body that most of us forget when it comes to skin care is the scalp. Dr. Wang states that the number one area for skin cancer is the scalp, especially along the hairline. Especially for men with a thinning or receding hairline, paying extra attention to covering up with a hat and applying sunscreen to the scalp is a necessary step to preventing skin cancer.��

6. Go to a Dermatologist

Finally, Dr. Wang reminds everyone to get a check-up by a dermatologist. A dermatologist check-up will involve looking at your skin head to toe to check for anything concerning. If there is something suspicious, a biopsy may be ordered. There are more than three million skin cancer diagnoses every year and a cancer diagnosis of squamous cell carcinoma accounts for almost nine thousand deaths annually. Dr. Wang isn’t being dramatic when he says, “don’t delay because you really can save your life.”

Stay Healthy!

When it comes to health this summer, don’t forget your skin! Follow Dr. Wang’s advice by protecting your skin (including your scalp!), using SPF correctly, staying hydrated, taking niacinamide, and getting a check by a dermatologist. These simple steps can help prevent skin cancer and premature aging.

Dr. Steven Q. Wang: Echelon Skin Health Expert

Dr. Steven Q. Wang currently serves as the Director of Dermatologic Oncology at the Hoag Family Cancer Institute, and Chief of Dermatologic Oncology & Dermatologic Surgery at Hoag Memorial Hospital Presbyterian Hospital in Newport Beach, California. Prior to joining Hoag, he served for 16 years as the Head of Dermatology Section and Director of Dermatologic Surgery and Dermatology at Memorial Sloan-Kettering Cancer Center in New Jersey. He was also an Associate Professor in the Department of Dermatology at .��He specializes in the diagnosis, treatment, and prevention of skin cancers, especially melanoma. His research has been focused on melanoma detection, application of artificial intelligence, and nanotechnologies. He has published more than 90 scientific papers and book chapters. He has authored 5 books. Dr. Wang has lectured extensively in the United States and around the world.��Dr. Wang is the co-founder of the Nanodermatology Society, and serves as the president of the Photodermatology Society, and Chair of the Photobiology Committee of the .

Research shows that women who get regular��exercise��have about a 10-20% lower risk of breast cancer than women who are not active.����

The American Cancer Society recommends getting 150-300 minutes (2½-5 hours) of moderate physical activity throughout the week, or 75-100 minutes (about 1-2 hours) of vigorous activity. Moderate activities include walking, gardening, and dancing. Vigorous activities include jogging, playing tennis, swimming, and cycling.��

Women who get physical activity equal to walking 30 minutes a day have about a 3% lower risk of breast cancer than women who aren’t active.��

Here are five ways to incorporate more exercise into your weekly routine.��

1. Schedule Exercise

To get more hours of physical activity into your week, treat working out like an appointment you can’t miss by scheduling time on your calendar.����

Be mindful of the busiest days in your schedule when planning workouts. If Tuesdays and Saturdays are typically busy days for you, don’t exercise on those days and instead use them as days to rest and recover.����

Setting an alarm on your phone as a reminder can also help you remember to get moving.����

2. Make Exercise Fun��

Exercising doesn’t have to be boring. Don’t be afraid to venture outside of your comfort zone and explore new ways to incorporate more physical activity into your day. Do any activity you enjoy that gets you moving:��

• Take your pet for a walk.��
• Plan active vacations.��
• Wear a device every day to keep track of your steps.��
• Join a recreational sports team.��
• Use a stationary bicycle or treadmill while watching TV.��
• Have a dance party with your family.��
• Start a garden in your backyard or on your balcony or patio.��
• Try a new activity, such as kayaking, hiking, or yoga.��

3. Find an Accountability Partner��

Find a friend or family member to join you in exercising. Having an accountability partner can turn exercise into an enjoyable social activity.����

You can also make friends who will become accountability partners at your local gym, office gym,�� community center, or senior center. If you don’t want to join a gym, many communities offer free�� exercise classes. Taking a virtual exercise class at the same time as your accountability partner can help you get physical activity together even if you don’t live in the same city.��

4. Set SMART Goals��

Once you find a physical activity you love, set exercise goals that are SMART��— specific, measurable, attainable, realistic, and time-bound. If you don’t currently exercise, set a SMART�� goal to walk for 5-10 minutes to the end of your street and back twice a day for two days every week. Be specific that you will take your walks at a certain time, such as at 11:30 a.m. before lunch and at 7:30 p.m. after dinner.��

5. Automate It

Once you find a physical activity you enjoy, find a way to automate the activity to make it easier to incorporate into your weekly routine. If you enjoy yoga, browse yoga videos on YouTube and make a yoga workout playlist. When it's time to exercise, simply play your playlist and follow along. Design a walking or biking route around your neighborhood with a distance goal so you already know your planned route before you leave the house.����

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It’s never too late to adopt a healthy lifestyle. Being active can be physically and mentally rewarding at any point in life. Learn more about the benefits of exercise��here.��

Here is how Vicki explains stress and her top tips to reduce it:

In order to reduce stress, we must first understand what stress is and its cause. It all starts in our brain which has two primary parts. The first part is our sympathetic or stress system also known as our fight or flight system. And then you have your other part of your brain, which is your parasympathetic, which is your logical, rational brain.�� So we all experience triggers — whether it’s a loud noise or having a serious conversation with your boss — your brain will first kick on the fight or flight mechanism.�� Once your brain determines it’s not a stressful thing, you can move into your logical-rational brain. Some people are able to go very quickly through fight or flight into the logical-rational and other people have a tougher time with it.��

So this is why everyone talks about being mindful; they are exercising their brain to shorten the time to get through fight or flight into the logical-rational brain.�� Unfortunately, your fight or flight system comes on hundreds of times a day without us necessarily even realizing it. This is what causes us stress.����

The Problem with Stress

Now, the scary part about this issue is that if you don’t learn to build up your logical-rational part of your brain so that your fight or flight is not so hyperactive, your body actually has a physical response every time you’re stressed out. If you think of something stressful right now, you are going to feel it in your body. Whether it’s in your chest or your shoulders or somewhere, your body internalizes the stress, and if you don’t do something to reduce your stress levels and learn to manage the stress, you will see what we now have, I believe, is the silent struggle killing our country. Some of the signs of stress are:

• Physical Pain
• Sleep Disturbances & Insomnia
• Lack of Focus
• Irritability & Anger
• Triggered Substance Abuse
• Impulse Eating

What to do About Stress

That leads me to, “what should you do?” I like to think of what you should do in terms of the six dimensions of health: nutrition, exercise, sleep, healthy eating, healthy relationships, and mindfulness.��

First Dimension of Health: Nutrition

The first dimension is healthy eating.�� I like to think of food as medicine. What am I putting in my body? I’m not asking to go on any kind of a crazy diet here, I’m just saying think about it. If you’re eating potato chips and ramen all day, your body’s probably not going to run as well as it should. In other words, if you think of your body as a luxury sports car, you would not want to put in crummy gasoline. You have to use high-octane premium fuel or you are not going to run well. The same thing here: eat as many whole foods as possible, minimize processed foods, watch your salt intake, and make conscious choices.

Second Dimension of Health: Exercise

Exercise is good for you for a variety of reasons. I think first and foremost because it helps your body to create more serotonin and dopamine. Both are really essential chemicals that your body needs in order for you to feel happy and when you feel happy that helps you to get through the rest of your life. It is important that you are getting a good amount of exercise. You could go for a brisk walk, you could go for a quick run, or you could take a quick ten-minute class on the Echelon Fit® app. The important thing is to find something that gets you moving, even if it is just for ten minutes a day.��

Start with ten minutes a day for two weeks and then bump yourself up to 20; before you know it, you’re getting in what is recommended by the�� which is 30-minutes of exercise a day, five days a week, totaling 150 minutes of physical activity each week. With��Echelon Premier 91�����, it is easy to add variety to keep yourself motivated! I just discovered the��off-equipment FitPass classes which are great for cross-training with my regular schedule on my��Connect Bike.

Third Dimension of Health: Sleep

Sleep is really, really important because many things happen during your sleep, but I’ll tell you two of the most critical. One, sleep is a chance for your body to actually rest and reset. The second thing involves the difference between light and deep sleep. During deep sleep, your brain files away all the things that happen during the day. To explain what I mean, let me break down some quick brain anatomy.��

Think about your brain as a filing cabinet and everything that happens to you all day is written on a piece of paper. When you go to sleep, your brain takes all those papers and puts them away in that filing cabinet. If you don’t get a good night’s sleep, those papers get thrown everywhere leading to many issues such as lack of focus.��

At the worst, if something traumatic happens during the day — such as a car accident — and you don’t get into deep sleep in the next day or two, the images of that car accident turn into a poster and get plastered on the walls of your brain. So anytime you get in the car, your brain is going to now pull from that poster and say, “oh my God, every time I get in the�� car I’m gonna get into a car accident.” Or every time you hear a noise on the road or a car backfires you are going to think, “someone got into a car accident.” It is absolutely critical that you don’t allow these types of “posters” to get on the walls of your brain and you make sure they get filed away as quickly as possible back into the brain.�� And the easiest way to do that to get enough REM sleep.��

Here are a couple of tips you can incorporate before you go to bed:

• Turn off the lights and get yourself into a place with there’s no blue light two hours before you get ready to go to bed. Use blue-blocking glasses if you’re unable to do so.
• Take a melatonin gummy if you need a bit of extra help.��
• Use a product like�� which uses gentle haptic micro-vibrations to put you to sleep within 30 minutes.

Fourth Dimension of Health: Healthy Thinking

The dimension of “healthy thinking” is a little bit of that conversation of a glass half full versus glass half empty. Taking the time to choose positivity and focus on the good things in your life. Figuring out what that healthy thinking is for you is really critical.����

But I’ll tell you a little secret: a lot of times I wake up and I’m having a really rough day and I don’t want to be excited about my day. Thankfully, I have developed a few little tricks I use to make myself happy because if you tell yourself and you say out loud “today is gonna be a great day” you will inevitably will that to be the case.

• When you wake up in the morning, tell yourself you’re going to have a good day — even if you know it is going to be a challenging day.
• Wear bright colors! It’s an instant pick-me-up.�� When I’m really sad, or I’m having a really down day, you will see me wearing the brightest pink and the brightest yellow I have in my closet.����
• Write sticky notes and put them on your bathroom mirror or in your kitchen. I spend 15-20 minutes at my mirror in the morning brushing my teeth, putting my makeup on, and I look up at my mirror and I have lots of sticky notes telling me lots of lovely things about myself.����
• You can give yourself a leg up in the day by making sure that you are setting yourself up for success with healthy thinking.�� Make that glass be half full, not half empty.

I will also say, on those days when you are feeling down, there is no shame in popping on to the����and saying, “hey I’m having a down day.” There are people there who want to help and to make you smile. So when you need that little extra push, reach out to the Echelon community!

Fifth Dimension of Health: Healthy Relationships

You know they say that old adage, birds of a feather flock together? Think about who you’re surrounding yourself with. If you’re surrounding yourself with all sorts of healthy, happy people, you will inevitably take on those same types of characteristics. The same can happen with negativity; so make a conscious choice to surround yourself with people that bring out your best.

If you’re hanging out with people and they make you feel better about yourself: Check!�� Keep them. If they’re not, it may be time to let that relationship go.

I think the Echelon community is a great place for you to turn to if you’re evaluating, and you say “you know what?�� It’s time for me to get a whole new set of friends”. The�� is an active group where you will find other people that share the same passions and interests in the same trajectory that you have for your life.����

Sixth Dimension of Health: Mindfulness

Mindfulness has become sort of a buzzword in society today, but what does it really mean? Mindfulness is really just the practice of being very present wherever you are, and you can do that in a variety of ways.����

Let’s say you are a coffee drinker: in the morning drink your coffee, and don’t just drink it because you are desperate for the caffeine and that quick pick-me-up that it gives you, but notice it. Hold your cup, notice the warmth on your hands, savor the taste of the coffee as it hits the front of your tongue and makes its way through and goes down your throat. Notice how it warms up your belly. Truly take a minute to enjoy that, and it doesn’t have to be coffee. People may laugh about it, but I really enjoy putting my makeup on slowly in the morning. It’s cathartic and it really allows me to be fully present in that moment.��

You can also engage in the formalized practice of medication. You can find meditation classes on the Echelon Fit® app and on The TouchPoint Solution’s YouTube channel.�� Meditation builds up that muscle going from fight or flight into the logical-rational brain; just like making your bicep bigger!��

It requires a little bit of work but doing something like practicing being in the moment, doing a meditation, even doing yoga where you’re so acutely aware of your breath and your body placement. All of these types of exercises are what help you to build that mindfulness muscle and allow you to get out of stressful situations quickly and get into a place of being logical and rational.����

Stress Relief Recap

So, just to recap: I recommend that if you are really dealing with stress, do a quick inventory and run through the checklist of the Six Dimensions of Health:��

• Am I eating well?
• Am I sleeping well?
• Am I exercising or getting enough exercise?
• Am I having a healthy thinking outlook every day?
• Are my relationships healthy?
• Am I engaging in a practice of mindfulness?

With these tips, you are sure to reduce your stress!

Vicki Mayo: Echelon Mental Health Expert

Vicki Mayo is a self-made serial entrepreneur and the business powerhouse behind��, for which she invented a patented technology that alleviates stress in 30 seconds. Vicki’s journey to becoming a mental health advocate began when she adopted two children at age 20 and began to understand how childhood trauma — and specifically adverse childhood experiences — impact mental health. Over the next 15 years, Vicki worked with child welfare systems developing programs focused on addressing mental health issues.��

These experiences led her on a personal journey to educate people about mental health. In 2016, Vicki partnered with neuropsychologists to explore ways to make mental healthcare more accessible and affordable to those who need it. By leveraging over a decade of research, she developed��, which are wearable devices that improve quality of life by reducing stress and anxiety, improving sleep, and increasing focus.��

Staying��motivated is the simplest way to keep going, though it can still be tough. While there is no easy solution or quick fix, finding achievements, such as��, is a great way to keep yourself motivated and strive for the next goal.��

Start Small

Many of us have larger fitness goals, from running a marathon to climbing a mountain. These can seem incredibly daunting when we look at them as a whole, but recognizing every win along the way can make the goal seem more achievable — one way to do this is with non-scale victories. Non-scale victories are health improvements outside of your weight that show you are making progress towards your fitness goals. Instead of judging our success by our mile split or the number on a scale, we acknowledge every improvement that we can make in our lives every day.

So��whatever your goal,��start small.�� or one healthy meal is better than none at all. A recent study found that swapping just 30 minutes of sitting with low-intensity physical activity�� Low-impact exercises put less stress on your muscles but still improve heart health. Examples of this include swimming,��rowing, or��cycling — try different forms of exercise until you find one that you enjoy.

Once you establish these smaller habits, it will be easier to build onto them to reach a larger goal. Before the scale moves or you hit your split goal, you may notice your clothes fit better or you have more energy. Be sure to acknowledge those successes without putting yourself down for not making scalable improvements. Set yourself up for��continued success by really focusing on why you chose this goal, creating measurable objectives, and making a plan. You’re on the right track!��

Celebrate Success

When you meet your goals, even the smallest ones, it is important to celebrate those wins. If you don’t acknowledge the small steps you’ve taken towards a larger goal,��. If you don’t feel like you’re making any progress at all, slogging towards a perceived unattainable goal becomes impossible and it’s more likely that you will give up.

Celebrating small victories��, which gives you a feeling of pride and happiness. Your brain will want to attain this good feeling again, giving you the motivation to want to go further towards your next achievement. So give yourself as much credit for the five-minute walk as you do the 30-minute workout. They are all steps towards achieving the same goal.

Stay Active

Being motivated towards achieving better heart health is the first step; the�� has some suggestions to keep you going towards your goals. They recommend outdoor exercise, which is a great way to get moving and take in the sunlight, which can improve your mood, boost immunity, and��.��

Spending time outdoors is no-cost and has been shown to��. If you have a pet, get moving together! Exercise is a win-win for the health of you and your pet. Go for a walk to explore a new trail or area of your town, or just get playful in the backyard.��

Making a commitment to yourself to move can also be motivating. Schedule time throughout the day and set a reminder on your calendar, phone, or in your journal. Or, find yourself an accountability partner and schedule time together to get moving every day. You’ll be even more likely to stay on your schedule when you have another person counting on you, and you can celebrate every achievement together.

Support Others

Tackling fitness goals and improving your heart health doesn’t have to be a solo journey. The American Heart Association offers�� from luncheons to walks that connect people trying to accomplish the same thing. And Echelon members have a community to back them up and a��plethora of classes from stretching and yoga to running and strength training to choose from. Do whatever gets you moving and having fun, whether that be stretching, walking, or dancing!

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To support a great cause in the fight against heart disease, join Echelon and��make a donation to the American Heart Association in honor of American Heart Month.��Click here to donate.

Want to improve your own heart health and find a fitness routine you’ll love? Learn more about becoming an Echelon member��here.��

Goal-setting can be daunting. With all of the obstacles that may come up, it can be easy to lose motivation or let life get in the way. There are plenty of ways to combat these issues, but the easiest one is also simple and free — find yourself an accountability partner.��

When someone else is there to rely on — and when we know they are relying on us — we can more easily push past the barriers that may have stopped us on our own. Still not convinced? Here are five ways that having an accountability partner will improve your motivation and help you achieve your goals.��

1. Improved Commitment. An accountability partner creates the expectation of follow-through, and that expectation breeds motivation and commitment. Studies show that����by the third week. When you commit with someone else, you’re 65% more likely to do it. If you set a date to be accountable for that workout together,��! Knowing we aren’t working to achieve something by ourselves creates a greater desire to succeed.
   
   
2. Eliminates Excuses. When we’re alone, it can be hard to overcome the temptation to skip a workout or break healthy eating goals. However, if someone is relying on us to be at the next live class or depending on us to avoid fast food with them, we’re more likely to check those excuses at the door. Working with someone else can give you a��, and even stimulate some healthy and fun competition!
   
   
3. Solutions to Challenges. Life is always going to throw obstacles our way, but having an outside perspective can highlight solutions we may otherwise miss. “I don’t have any weights,” becomes, “Let’s use milk jugs filled with water,” or, “I don’t have time to exercise,” turns into, “We can do a 10-minute Bootcamp before work!”����that you’re more likely to try something in a new way or be more adventurous when you have someone else supporting you.
   
   
4. Personal Cheerleader. Negative thoughts pop up all the time and can be a major roadblock. When we beat ourselves up for missing a day or get frustrated over slow results, an accountability partner can help us see the bright side. Sometimes, they can even push us to work even harder.����that those who worked out with a buddy for a 15-week fitness course consistently lost more weight and inches off the waist than those who worked out alone. A good partner will be quick to point out that even after missing a day, we still accomplished more this week than the week before and held that plank for a minute longer.
   
   
5. Positive Thinking. So far we focused on what an accountability partner can do for you, but there are benefits to being one yourself too. Accountability should be mutual and our desire to be a good partner can fuel positivity and creative thinking. It is sometimes easier to be positive, reliable, and solutions-oriented when your partner is struggling than it is when you are yourself.

Sure, all of these benefits sound great, but where do you look for an accountability partner? For Echelon members, this isn’t an issue. Our community is full of supportive people looking for their own accountability partners, so join our����and you can find the person who will be the key to your success!

This month is the perfect time to prioritize your heart and take control of your physical health and mental well-being. The American Heart Association offers five tips to help you “” for a healthy heart.

Mellow Out & Reduce Stress

Everyone experiences stress, but you may not know the long-term impact that��. Physically, stress is linked to poor health behaviors such as smoking, lack of physical activity, and an unhealthy diet. Mentally, stress can cause major problems such as depression, anxiety, and anger. Your heart can bear the burden of these conditions with an irregular heart rate and rhythm, increased blood pressure, and reduced blood flow to the heart. A great way to manage stress is to exercise regularly.��

Not feeling up to a hard-core cardio class?�� is a great way to help bring your mind to the present and work through your stress.��

On February 16, Echelon’s Healthy Hearts Day, Try:
Treadmill Class Walk 20 - Healthy Hearts with Jaime at 6:45 am ET

Ready for a cardiovascular challenge? Endurance rowing is a��total-body workout that will help build muscular strength — including a stronger heart!

On February 16, Echelon’s Healthy Hearts Day, Try:
Rower Endurance 30 - Healthy Hearts with Jaime at 9:00 am ET

Move to the Music

The�� at least 150 minutes of moderate-intensity aerobic activity each week. Moderate-intensity exercise can be anything from brisk walking to gardening; you are actively moving, but you can still easily talk without getting out of breath.��

This means that it doesn’t have to be too hard! You can lower your risk of heart disease and improve your mental health if you just move more and sit less. Try adding more activity into your day and celebrate each step as a step towards a healthier lifestyle.

On February 16, Echelon’s Healthy Hearts Day, Try:
Connect Bike Class Low Impact 20 - Healthy Hearts with Nicole and special��American Heart Association guest, Jamie Johnson, at 10 am ET

��OR

FitPass Class Strength 10 Core - Healthy Hearts with Nicole at 2:30 pm ET

Feed Your Soul, Rock Your Recipes

There is no doubt that food impacts your health, including your heart health. Take the time to learn the basics of good nutrition. Making simple changes to your diet can help you and your family stay healthy.

Speaking of family, one of the best ways to make a healthy change in your life is to eat meals together as a family.�� allow for a chance to connect and decompress. Regular meals at home with family reduce stress, boost self-esteem, and make the whole family feel connected. For families with children,�� that children who regularly eat with their families have a higher intake of fruits and vegetables.

Stay on Beat with Blood Pressure

High blood pressure, also known as the “silent killer”, is a�� and controllable risk factor for heart disease, stroke, and a variety of other fatal diseases when left undetected. The best way to protect yourself is to know your numbers,�� appropriately, and make the commitment to move your body regularly!����

Start by getting your blood pressure checked by a medical professional and understanding what those numbers mean so you can effectively monitor it on your own. The American Heart Association’s�� can also provide helpful guidance. Once you have an understanding of where your blood pressure stands, commit to regular exercise — even a brisk walk for 30 minutes, 5 times per week can make a huge difference!��

Find exercises you love and mix them up often to keep your fitness routine exciting.

On February 16, Echelon’s Healthy Hearts Day, try these classes:
Connect Bike Class Fusion 30 - Healthy Hearts with Janet and special American Heart Association guest, Jamie Johnson, at 8 am ET

OR

Fitness Mirror Class Strength 20 - Healthy Hearts with Lindsay at 9:30 am ET

Keep the Beat & Learn Hands-Only CPR

Once you’ve started taking care of your own heart, you can help others by learning CPR.��

When a person has a cardiac arrest, survival depends on immediately receiving CPR from someone nearby. Help your community reclaim their rhythm by learning the 2 simple steps of��:��

1. Call 911 or have someone nearby call, keep your phone on speaker mode.
2. Push down hard and fast in the center of the chest at a rate of 100-120 compressions per minute (a song like “Stayin’ Alive” by the Bee Gees can help you keep pace).

For further training,�� near you.

The changes needed to improve your heart health don’t have to be drastic: add physical activity to your routine, spend time with loved ones, and learn the basics of nutrition. You can then help others by learning CPR. Don’t wait to reclaim your rhythm and start taking care of your heart today.

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To join the fight against heart disease and support a great cause,��make a donation to the American Heart Association in honor of American Heart Month.����

Want to improve your own heart health and find a fitness routine you’ll love? Learn more about becoming an Echelon member��here.��

Self-care is well-recognized in the medical community as a�� for many physical and mental health problems. If self-care is powerful enough to heal, we say it’s worth adding to your Echelon fitness routine! These four simple self-care strategies will have you on your way to feeling stronger and more empowered with every workout.��

Don’t Skip Warm-Up and Cool-Down Exercises��

People of all fitness levels can benefit from a proper warm-up and cool-down routine. Not only does it�� workout-related muscle soreness or injury, but also helps to put you in a better headspace before and after your workout.��

It’s important to ease your body into any fitness activity. Warm-up exercises jolt the cardiovascular system into action by raising your body temperature and increasing blood flow to the muscles. The warm-up period also gives you a chance to refocus and mentally prepare for the workout.

Cool-down exercises are key for regulating blood flow and allowing your heart rate and blood pressure to return to a normal pre-exercise state. Great cool-down exercises include walking or stretching to improve flexibility and joint mobility. The cool-down period allows you time to focus on being fully present and relaxed after accomplishing a workout.

The Echelon Fit app offers a variety of warm-up and cool-down classes for each equipment type to help you maximize the benefits of your workout.

Hydrate Often

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There is a reason why�� women drink eleven cups of water per day and men to drink sixteen. If you aren’t properly hydrated, your mind and body simply can’t perform at their best. Always keep a��water bottle on hand to ensure you’re replenishing the body with the fluids you’re sweating out. This helps keep up your stamina and also ensures you’re mentally equipped to stay focused on the workout.��

If you’re not the best at remembering to stay hydrated, find ways to make it more manageable. Try adding in your favorite berries or citrus fruit to elevate the flavor. If you often forget to reach for your bottle, try setting break reminders to prioritize mid-workout hydration. You can even challenge yourself to drink a full bottle of water before your workout is complete.��

Prioritize Workout Recovery

Are you taking time in-between workouts to repair sore muscles, tendons, and ligaments? Rest days are a perfect time to check in with your body and lean into self-care maintenance.��

One easy way to alleviate soreness, reduce muscle inflammation, and promote relaxation is to try a foam rolling massage.�� increases blood flow and elasticity of the body’s connective tissue to help with mobility. And like any massage, foam rolling helps to break down toxins trapped in the body to give your muscles a clean slate before your next workout.��

The Echelon Fit app offers a variety of foam-rolling and active recovery classes to help you recharge after every workout.

Adopt a Meditation Practice

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Meditation is a�� for reducing stress or anxiety. It can even help manage symptoms of serious health conditions like heart disease and cancer.��

Being in the right state of mind to accomplish your health and fitness goals makes a huge impact on your success. Spending just a few minutes meditating can help bring a sense of calm and balance to your day.��

The Echelon Fit app offers a variety of 5-15 minute guided meditation classes, making it easy to incorporate into your pre- or post-workout routine.��

Embrace the Echelon Community

Throughout your fitness journey, it’s comforting to know you are never alone. In addition to our variety of live and on-demand classes, you have a global community of members and instructors who are prioritizing their health alongside you.��

Find your community and follow them on the Leaderboard to track your progress, hold each other accountable, and reach milestones together.��

There is no better time to prioritize YOU than right now. Start small by adding one self-care practice at a time into your workout routine until it becomes second nature.

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New to Echelon? Explore our variety of guided meditation, stretching, and recovery classes on the Echelon Fit app for��Echelon Premier members.

One of the biggest advocates of our collaboration with Susan G. Komen® is our CEO Lou Lentine, who lost his mother to breast cancer 19 years ago. Lou has turned his loss into a lifelong passion for philanthropy, especially around breast cancer charities.

“You never really recover from losing a parent,” he revealed. “There is nothing I can do to get that time back. But by partnering with Susan G. Komen® and their dedication to research, education, screening, and treatment, we are working towards a future without breast cancer.”

We know that the fight continues past October, and so we want to continue our support year-round and encourage others to do the same. We invite everyone to join the fight against breast cancer. Here are the top ways you can make a difference all year round.

Ways to Reduce Risk

An integral part of Susan G. Komen®’s mission is education, including ways we can lower our risk of breast cancer. While many risk factors are out of our control, there are actionable things you can do to reduce risk such as living a healthy lifestyle.

Maintaining a healthy lifestyle, including a balanced diet and exercise, is related to a reduced risk of breast cancer. Susan G. Komen® President and CEO Paula Schneider emphasized this as a reason for working with Echelon. She explains, “We believe in aligning with companies that encourage a healthy lifestyle is critical to reaching more people and ultimately, saving more lives.”

Beyond lowering the risk of breast cancer, making healthy choices may also help to prevent other chronic diseases like diabetes and heart disease. Paula spells it out simply as, “being active is good for your overall health, and of course, it’s fun!”

For more information on how a healthy lifestyle can help to reduce the risk of breast cancer, read the blog post��Breast Cancer + the Benefits of Exercise.

Ways to Advocate

If you are a breast cancer survivor or currently undergoing treatment, advocating for breast cancer screening and research are one of the best ways you can make an impact.

need survivors and those undergoing treatment to work on increasing survival and finding a cure. To help locate a clinical trial that fits your needs, Susan G. Komen® collaborated with�� to offer a custom matching service.��

Survivors can also serve as advisors or volunteers for advocacy groups. Susan G. Komen® established its�� to build skilled, knowledgeable, and broadly‐networked breast cancer research advocates. They are actively engaged throughout the research process, where they bring the patient voice to Susan G. Komen®’s — and other organizations’— research programs in all areas of breast cancer research.

Advocating also requires familiarizing yourself with public policy. The�� helps people learn about public policy issues and empower them to become strong advocates for change. Uplift the voices of people with breast cancer — they deserve to be heard by lawmakers and government agencies across the US.

No matter how you get involved, taking part in such efforts makes you part of the progress being made to end breast cancer.
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Ways to Fundraise

Fundraising is a way anyone can support breast cancer awareness. The truth of the matter is that imperative research, clinical trials, and education all require funding. Supporting Susan G. Komen® will help them fund life-saving research, treatment, education, and community health programs.����

You can turn any activity or event�� to support breast cancer care and research, or you can join an event dedicated to the cause. There are many races and walks that you can register for, and the entrance fee becomes a donation to causes like Susan G. Komen®. They are working towards finding a cure, one step at a time.��

You can also join��, a group of more than 500,000 people nationwide who have walked 60 miles, raising funds to help end breast cancer. They are a community of dedicated women and men who challenge themselves to a three-day, 60-mile journey each year. Over the past 18 years, they have raised more than $863 million to save lives, support community programs, and make huge strides in breast cancer research.

Ways to Give

If you are short on time but still want to support breast cancer awareness, the easiest way to do so is by donating directly. Susan G. Komen® makes it simple with a�� on their website. You can make a donation in memory of a loved one or to celebrate a loved one’s survivorship, a special occasion or simply to recognize their courage in fighting breast cancer with a��.��

You can also check to see if your employer or company supports��. The Susan G. Komen® website walks you through the process of requirements and procedures.��

Finally, you can leave a legacy of hope through��. Including Susan G. Komen® in your estate plan is a simple way to continue your philanthropic and charitable work as part of your legacy.

Final Thoughts

Many members and employees of the Echelon community have been affected by breast cancer and alongside our CEO Lou, we want to do what we can to stop this terrible disease. “It has been 19 years since I lost my mom and we still don’t have a cure,” Lou laments. “I want to do what I can to change that. I don’t want anyone else to have to go through the pain of losing someone they love.”

We encourage you to join Echelon in committing to the support of breast cancer awareness all year round. You can do so by��,��,�� to charities like Susan G. Komen®, or simply dedicating yourself and encouraging others to lead a healthy lifestyle.

Why is it so hard to implement changes that enhance our well-being?��

According to the��, the answer is more straightforward than you think: we are creatures of habit. Making a change to our existing habits takes time and intention. Think back to when you were learning a new skill, like driving — you had to make a conscious effort to remember to do things, like using your blinker, that are now second nature.

The same conscious effort is required to create healthy behaviors. Maintaining a healthy lifestyle requires effort and patience, but it can become as habitual as brushing our teeth. Our top seven tips for success will help you overcome the common pitfalls we all encounter when building healthy habits.��

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1 - Disrupt Old Patterns

The�� that “repetitive behaviors that make you feel good can affect your brain in ways that create habits that may be hard to change”. Therefore, the first step towards changing your behavior and building a healthier life is to examine your current habits and routines.��

Take a few days to write down areas of your life that you feel contribute to poor health. Then, look for the patterns in your routine and think about a way to disrupt the negative action and replace it with positive action or remove the temptation. For example:

• If you find yourself overeating at family-style dinners, try serving your food in the kitchen instead of on the table.��
• If you watch tv right before bed every night, which can impair your quality of sleep, try reading a book instead and/or removing the tv from your bedroom.

By disrupting your old patterns, you allow your brain to replace bad habits with good ones.

2 - Build on Existing Habits

Not all habits and patterns are good or bad. Some things you do every day, like checking the mail or pouring a cup of coffee, are just a part of life. One way to build on your existing habits is to take these neutral actions and add a positive step, such as physical activity.��

The method of building on an existing habit is known as�� and it works with the way your brain naturally makes connections. You already have many daily habits you practice without realizing. You benefit from that solid neural network built from years of habitual action by stacking a healthy habit with one of these neutral activities.��

To build on your existing habits, use the formula�� Your actions should be clear and precise to help avoid confusion in the future. For example:

• After I put my dishes from breakfast in the dishwasher, I will drink one glass of water.
• After I brush my teeth in the evening, I will meditate next to my bed for one minute.
• Before I open the mailbox door, I will walk around the block for five minutes.��
• Before I lay down in bed at night, I will stretch next to my bed for five minutes.

Habit stacking takes time to change behavior, but this method makes habits that stick in order to help you have a healthy lifestyle.

3 - Commit to a Timeline��

The habit-forming process is most effective when you have a timeline in place.�� Start by��setting reasonable goals with an attainable deadline. Next, you want to select a plan that you can achieve and puts you on the path for a more significant accomplishment. For example:

• If you want to eat a healthy diet, start with establishing the habit of “before I eat a bowl of cereal in the morning, I will eat three bites of fruit.”��
• If you want to exercise more, start with establishing the habit of “after I close my laptop for lunch, I will use my��rower for five minutes.”

Give yourself a deadline to implement change that isn’t daunting, such as: in three weeks, I will eat three bites of fruit every single day. Once you reach the first deadline, add a new goal that builds upon your accomplishment.

4 - Set Reminders

You can never create successful habits if you keep forgetting to practice. So while the habit stacking method is a great tool to aid in remembering your new behavior, it also helps to have visual reminders.

Setting a few different reminders can help as you work on your habit formation. Reminders can be anything from a sticky note on the bathroom mirror to putting your workout clothes next to your bed at night.��

Try to set a reminder that will help you with your specific goal. For example, if your habit is to drink a glass of water after putting your breakfast dishes away, a great reminder is to put a sticky note on your dishwasher.

Visual reminders may not be the most beneficial for everyone. You can also set time or location reminders on your phone or set an alarm.����

5 - Find Accountability

that the physical fitness levels of those around us impact our effort when working out. You are more likely to push yourself hard if you have a partner that is pushing, too. Your effort during workouts isn’t the only area you can benefit from an accountability partner.

An accountability partner can improve your commitment to your goal. When we are alone, we have all the room in the world to skip that early morning workout or eat dessert for dinner. But when we’re accountable to someone else, we have a little extra motivation to be consistent, not to mention additional support when we feel like giving up.��

6 - Focus on Progress

There is a quote attributed to Voltaire,�� Often when we are looking to build healthy habits, we get lost in the pursuit of perfection. When we don’t live up to our expectations, we give up on the pursuit altogether.

Lasting change takes time, and you will forget a workout or overindulge at a party. It can be tempting to give up when you feel like you failed in some way. Don’t get stuck on a perceived misstep, but instead, focus on what you have achieved and adjust your deadlines when needed.

7 - Celebrate Success

One of the ways to focus on your progress is to celebrate the small wins or achievements as you work towards your greater goal. Every time we recognize the accomplishment of a goal — no matter how small — our�� as a reward and this, in turn, spurs motivation.��

The positive reinforcement of reaching goals reiterates the importance of working towards stackable, attainable healthy habits. For example, you may dream of being a marathon runner but if you haven’t run in a year, make sure you celebrate the accomplishment of ten minutes on the��treadmill three days a week.��

Enjoy Your Healthy Habits

Making healthy choices doesn’t need to be a chore; it can be as habitual and easy as brushing your teeth if you make some simple changes to set yourself up for success.��

It is easier to start the process by disrupting your old patterns and building on your existing habits. A reasonable timeline, reminders, and accountability will provide you with the structure and support you need to make changes. In addition, focusing on your progress and celebrating every success give you the psychological support you need to sustain your new healthy lifestyle.

New to Echelon? As we discussed, accountability plays a significant role in the success of habit formation. The Echelon community is full of people seeking to engage in healthy activities and who support each other along the way.��Join our community to find your next accountability partner!��

We hear a lot about the physical benefits of exercising, including helping to keep our hearts healthy, lowering cholesterol and blood pressure, having stronger bones, and decreasing the risk of developing osteoporosis.

In addition to the numerous physical benefits our bodies enjoy from exercise, the mental health benefits are equally rewarding. Aerobic exercise, including cycling, can enhance our mental state of mind and leave our brains, not just our bodies, feeling energized and rejuvenated.

Cycling’s Positive Impact On Our Mental Health

doesn’t mince words when it comes to their belief on how to maintain a healthy brain: “Want a strong brain? Exercise!” Studies are continuing to document how essential exercise is to keep our brains fit. When doing aerobic exercise, we can actually build a stronger brain which benefits our mental health in numerous ways:

• Stabilizing mood and helping with depressive symptoms
• Controlling stress and regulating emotions
• Enhancing learning
• Sharpening memory
• Improving vision and visual learning

Exercising Our Way To An Improved State of Mind

According to HelpGuide—an independent nonprofit that provides free, evidence-based mental health education and support—people who exercise regularly tend to do so because it gives them an enormous sense of well-being.��HelpGuide highlights that they feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives.

Whether here in the United States or abroad, the evidence is unanimous that cycling not only improves physical health, but mental health as well. In the article “Cycling and the Mental Health Benefits”��members of Cyclescheme, a cycling benefits program in the United Kingdom, were surveyed on how beneficial they believe this program is. The results speak for themselves:

• 82% are less stressed in the office
• 74% note an increase in their physical well-being
• 67% feel more productive
• 48% are happier, with increased confidence
• 47% report a long-term impact on their happiness levels

An Echelon Brand Ambassador Shares Her Story

Echelon Brand Ambassador Maria Mejia, , agrees that our bodies receive numerous mental health benefits when cycling. ”One of the main reasons I like my bike so much is that it helped me reshape limiting beliefs I had about myself,” she says. “I didn’t realize how strong I was, and didn’t think I had the willpower to push myself. This bike has taught me that the moment I want to pull back or stop, is the moment to pull forward and keep going.”

She adds, “My Echelon EX-5s Connect Bike��has truly changed me mentally and physically. It also changes my attitude daily and allows me to have a positive outlook.”

So what are we waiting for? Let’s start cycling so we can reap those positive mental health benefits! A great place to start is by checking out the Echelon EX-5s Connect Bike��and become part of the ultimate connected biking experience.