The Best Spotify Playlists for Your Workout: Part Two 0
We shared with you in our last blog the top Spotify playlist for yoga, lifting, and running. As promised, here are the best Spotify playlists for spinning and CrossFit:
Spinning is an insanely difficult workout that burns an intense number of calories in a single workout. If you are in a class, it is helpful to gain motivation from the people around you. You instructor is there to help keep your legs pumping. But what happens if you are spinning from home? Having the perfect background music can help you keep going even when your legs are starting to feel like noodles. Here are some great Spotify playlists for spinning.
- This playlist created by Spinning Workout, has 3 hrs. 42min of songs to keep your legs pumping. Check it out
- This playlist was also created by Spinning workout. It has the top songs for spinning for 2017. 37 of them to be exact. Check it out
- Created by Marcel Tholen, this playlist has over 22 hours of music. Everything ranging from Rihanna to Duck Sauce. All that you need to keep your workout going. Check it out
CrossFit’s nature of using workout techniques from a wide variety of sports is ideals for getting an amazing workout. This workout will help to increase more than one area of your physical fitness. This workout needs the right songs to motivate. Here are some of the top Spotify playlists for CrossFit:
- This playlist created by Flitr Sweden has a great list of music that will let you experience the tunes of Sweden as well as some other artist. Check it out
- Created by Spotify, this playlist has a great for keeping you pushing through the toughest workouts. It has over 1 hour worth of songs. Check it out
- This playlist was carefully crafted by Faeni Mogavero. It has music from Fall Out Boy, T.I. and many more. You will no doubt find something you like on this 12-hour long playlist. Check it out
Above all, when choosing the music for your workout, make sure that it reflects the factors that you need. If you need a song that is going to help you relax, a quick tempo song may not be the best fit. And if you need something that is going to pump you up, ocean sounds, though delightful, will not give you what you need.
The Best Spotify Playlists for Your Workout: Part One 0
Music can be what distinguishes a bad workout and a good workout. It can be exactly what you need to go that last rep or run that extra mile. Being able to find the perfect playlist to motivate you can keep you moving through the workout is essential. That being said, not every song is great for every workout. Different workouts need motivation from different locations. Here is the best Spotify playlist for you based on your workout.
Yoga is an incredible workout that requires mental strength as well as physical. It helps to reduces stress and anxiety while also toning and stretching muscles. When it comes to creating the ideal environment for Yoga, choosing the correct background noises is important. Here are some of the top playlists on Spotify for all the Yogis out there:
- Created by Yoga Girl, This playlist contains a variety of music from East Forest to Drake. This playlist is 1hr 10 min long and contains 17 songs. Check it out
- Created by Spotify UK, This playlist is meant to allow its listeners to sink into deep tranquility. It is 30 songs and is 4hr and 31 mins. Check it out
- Created by Yoda Music, This array of songs is meant to help create a sense of please can allow you to absorb all the spiritual aspects of your yoga workout. Check it out
Running is a workout that requires its participants to really focus on their endurance. When your mind and body are telling you to stop, you need to push through and keep moving. This endurance capacity can be greatly motivated or discouraged based on music. Here are some of the top playlists on Spotify for runners:
- Created by Filtr UK, this playlist has what you need to keep pushing your body to take one more step. Containing everything from Sia to Pitbull, you will be able to keep pushing through this 3 hr. 32 min playlist. Check it out
- Created by Spotify, this playlist is meant to be your metronome. Keep in pace in while listening to this 3 hr. 23 min playlist. Check it out
- Created by Filtr Espana, This playlist is created to help you stay motivated and on track. This playlist contains music from Meghan Trainor, Justin Timberlake, and many more. Amongst the 70 songs you are bound to keep moving. Check it out
Lifting is one of those workouts that require you to really put mind over matter. As you complete your final reps and your limbs are starting to shake, the last thing you want to hear is a song that makes you want to relax and stop. What you need is a song that will help keep up your energy and motivation. Here are some of the best playlists for lifting:
- Created by Jeremiah J Wilt, this playlist is full over 300 song to help motivate you to do that extra rep. Check it out
- Created by Nick Keali’i Jorgenson, this playlist has over 12 hours of music ranging from Eminem to Childish Gambino. Check it out
- Created by Lance Vesper, this playlist has over 100 songs to keep you going through your workout. Check it out
No matter the workout, having the right playlist is what you need to aide in you reaching your fitness goals.Coming soon: Playlists for Spinning and CrossFit!
The Best Exercises to Do When You're In Pain 0
There are many reasons relating to how we feel physically that dictate if we’re up for a workout today. Maybe you experience frequent chronic pain, maybe you’re sore, or maybe your body simply doesn’t want to. It can be hard to stay in a pattern when you’re not feeling up to it, but you should still be able to work out even when you aren’t feeling well, because we all hate the feeling of skipping a day and going back on all your progress.
We tend to want to rest and relax if we aren’t feeling up to a workout, but the truth is working out may be a better remedy than rest. The more you are inactive, the more pain and fatigue you’ll feel. Try to stay moving, because exercise can help you sleep better, help your body to heal and strengthen itself, improve blood flow, reduce the need for pain meds, improve mood by way of endorphins, and reduce pain that comes from stagnation. Studies even show those that are active are able to manage their pain better than those who aren’t active.
Exercise also improves your pain threshold, meaning it takes more pain for you to feel uncomfortable. By exercising more, those small aches and pains won’t be as much of an issue for you. The deep breathing performed while exercising actually helps to relax your body, whether it is controlled, mindful breathing, or the deep breaths you take when your heart rate starts to increase. This can also help relieve pain in your muscles because it releases tension, and also helps to focus your mind on the activity rather than the discomfort. In fact, simply practicing deep breathing can help you to refocus your energy on things other than pain.
So now that we’ve explained the benefits, here are some workouts you can actually try next time you want to get that workout in but don’t feel like your body agrees:
Walking: Good news — you can do this almost anywhere! Walking is low impact, and essentially anyone can do it. You may not get enough walking in during your day so make an effort to go for a few walks throughout the day. You can also use different methods of distraction like music or audiobooks.
Swimming/Water Exercise: Impact is sometimes what keeps people from exercise because higher impact workouts can often be more painful. This is why swimming is so great for those with these concerns, there is no impact. It won’t hurt your joints from pressure of impact or resistance, and it is also a useful skill to know. Swimming is great for you because it forces you to move your body differently, and water is also mentally and physically soothing. Different temperatures may soothe pain and relax you more while performing this gentle exercise.
Yoga: The benefits of yoga are endless: improve relaxation, concentration, calmness, reduce stress, tension, etc. Most poses are gentle, and can be easily performed by many; they can also be adjusted to accommodate those who have trouble. The breathing you do during yoga can also ease pain.
Tai Chi: Anyone can do tai chi, making it an ideal form of exercise to pick up at any time. Tai chi cultivates mindfulness and reduces pain, stiffness, and fatigue. It helps to build strength, endurance, balance, refocus energy, all through simple, slow-moving, low impact moves. Tai chi can also help your mentality, while reducing the physical and psychological symptoms of chronic pain. Relaxing forms of exercise like tai chi can soothe and heal instead of push your discomfort further.
Tip: Try taking CBD daily to reduce pain. All-natural and soothing, this may be what you need to curb discomfort for good and get yourself back on the path to health.
Looking at CBD as a Solution for Seizures 0
CBD is quickly becoming a viable alternative for those looking to reduce, soothe or lessen the effects of seizures. Millions of Americans suffer from epilepsy, characterized by recurring, sometimes violent and debilitating seizures. Fortunately many are able to treat or lessen the effects with prescription medication. However, these options don’t always work for everyone.
Seizures vary in intensity and duration — some experience short 10-second ones that feel like a skipping record, and some, particularly those with Dravet Syndrome, experience crippling, extremely frequent ones. These can often lead to cognitive impairment, behavioral disorders, and motor deficits, leaving it difficult for many victims to lead a ‘normal’ life. This is where CBD comes in to help.
Having exhausted all options and still not finding relief, and trying it as a last resort, many are finding CBD a surprisingly effective remedy. It is a more natural, holistic form of treatment, which is beneficial for those that seem to experience negative side effects from pharmaceuticals. Additionally, some prefer knowing the contents of what they are ingesting, and prefer a natural solution for that reason.
More and more stories are appearing in the news about individuals — children in particular — that have experienced an extreme reduction in seizures by the introduction of CBD into their life. Some simply don’t respond to medication but have seen differences upon taking CBD. Research says CBD acts as an anticonvulsant, and has been able to reduce the physical affects of a seizure as well.
CBD has been able to bring the idea of normalcy back into the lives of so many that experience the negative effects of seizures on the daily. It stands as a signal of hope, that there are alternative methods out there that may not be traditional - but are life-changing nonetheless.
CBD isn’t officially recognized as an answer to seizures as it is currently still being studied long-term, but there is substantial anecdotal and physical evidence to support that CBD is a helpful factor in the reduction of seizure frequency and duration. It currently has no visible side effects, either. We welcome you to conduct your own research, but CBD has been found to be all-around beneficial in the case of seizures.
Get SMART About Your Fitness Goals 0
You won’t get anywhere without setting calculated, meaningful goals. We can all say we want to go to the moon, but without the right preparation, planning, or training we won’t ever get there. Making goals with working out or weight loss work the same way. That’s why you should create SMART goals. This stands for specific, measurable, action-oriented, realistic, and time-bound. These restrictions allow you to give yourself goals that you’re better equipped to achieve.
If your goals are too broad, you won’t be able to determine how well you’re doing. If your goal is just to “work out” and you go to the gym once every two months, then congratulations, you’ve completed your goal and “worked out”, but you haven’t really achieved any meaningful goals. And we’re guessing that wasn’t what you meant when you made your goal. Make your goal specific to push yourself further and really get the best results. Instead of “work out”, try “run on the treadmill for 30 minutes”.
Giving yourself an end goal that can actually be measured yields far better results than those that are broad. Your goal may be to lose weight. Well, weight is certainly something that can be measured, so give yourself a number that you can continuously check yourself against and gauge your progress in relation to it. If your goal was to “lose weight” and you lost 5 pounds, that would technically fall into the completion of your goal. But by giving yourself a measurable goal, like 30 pounds, you can see how much that 5 pounds really contributes to your true intention and how far you still have to go.
Goals that are action-oriented may involve a specific event or an action to take place in order for you to feel like you’ve completed this goal. Having a concrete action-oriented goal is also a great way to make sure your journey or progress along the way is making you prepared for this goal. For example, your action-oriented goal may be that you want to run a 5k. Every step that you take towards that goal, whether it be increasing the duration of your running time, running on different terrain, etc. will have the endgame of a 5k in mind. You then know which actions you need to take to complete this goal, which leaves you better prepared to complete it successfully.
Oftentimes, when we create goals for ourselves we really shoot for the stars. Which isn’t always a bad thing! But, if your goal is to drop 7 pant sizes in less than a month, you’re probably setting yourself up for failure. Part of the reason why we don’t always achieve our goals is because we set an unrealistic goal to start with, and get frustrated when we don’t see ourselves obtaining it. Really think about your goal, and prepare for any setbacks or unexpected turns. Be honest with yourself, do you see your goal as something that is realistic and achievable given the circumstances, time frame, etc.? If so, you’ve gotten yourself onto the path for success, go for it!
The most important part of a goal is arguably the time-bound aspect of it. If there is no sense of urgency, what incentive do you have to push yourself to complete this goal right now? ‘I want to lose 10 pounds, but I have as much time as I want to do that, so I’ll skip the gym today’. If your goal is to lose 10 pounds in 8 weeks, however, you would definitely think twice about skipping that gym day (and we hope you wouldn’t!). Creating a goal that is time-bound will give you the push to achieve your goals, because it makes you responsible and accountable. If you haven’t lost 10 pounds in 8 weeks, you can clearly see that you did not achieve your goal.
Now that we’ve talked about SMART goals, let’s see what one actually looks like. Some examples would be:
Lose 20 pounds by June 1st.
- 20 pounds is measurable, June 1st is time-bound and specific.
Complete a 5k by the end of the year.
- Completing a 5k is action-oriented and specific, the end of the year is time-bound and realistic.
Fit into your old skinny jeans within the next two months.
- Your old skinny jeans are specific, the next two months are time-bound.
A SMART goal is simultaneously all 5 of these components in one simple phrase. Here’s a visual example.
We think you probably get the idea now. An organized, well crafted goal instead of a broad unrealistic one makes all the difference in achieving your goals. So go create some SMART goals for yourself on your fitness journey and immediately see the better path it puts you on.
Simple Steps for Digital Detoxing 0
We've all heard how great detoxing can be for your body, but have you ever heard how a "digital detox” can change your life? Detoxing is everywhere, but you can apply this health craze to other parts of your life, and reap benefits other than physical health. A digital detox is exactly what it sounds like, removing digital technology from your life for a short period of time and instead relying on other sources. We’ve become so reliant on unnecessary technology, it really puts things in perspective to take a break!
If this thought seems too scary (which for many, it may be!) you can take small steps to reduce the amount of time you use digital devices.
1. Designate one hour a day as your browsing time.
Whether it’s to peruse social media, catch up on some blogs, or what have you, internet browsing takes up most of the time on our digital devices, no matter your age. Figure out a stretch of time when you can catch up on whatever it is you don’t want to miss. Maybe the best time for you is when you get home and want to unwind after work, or maybe when you first get up in the morning and need something to scour as you eat breakfast. But this designated hour is the ONLY hour you can be browsing your feed. That also doesn't mean you need to spend the full hour refreshing your feed, but make sure to limit yourself to no more than an hour or else you won't see a difference.
2. Do it the old-fashioned way.
Instead of using an e-book, use a physical book. Instead of Pinterest-ing recipes, use a cookbook. Get your news from a, you guessed it… newspaper (or magazine)! Exposing yourself to less blue light (emitted from digital screens) can do wonders for your health, including helping you sleep better at night.
3. Get moving!
For anyone that's tried to run and scroll through their feed at the same time, you know it's difficult. If you feel tempted to play around on your phone just because, try to perform activities that make it difficult for you to do so. Go for a run or a hike, go see a movie or a play, and not only will you be unable to pull out your device, you won't feel the need to because you’ve found another task to occupy your mind.
4. Be social, without the media.
Instead of texting your friends because you have something to fill them in on, make plans to get together and spend some time face-to-face. You'll feel closer, and better yet, you can find other things to talk about that don't have to do with a post you saw on Instagram today. Face-to-face conversation sparks more discussion than texting, so you’ll actually end up getting a lot more out of the conversation.
5. Find a different outlet for the same purpose.
If you find yourself missing social media because of the self expression you feel from it, you can try a different form. Instead of tweeting, try journaling. Instead of Instagramming, try making a piece of art (it doesn't have to be great!). You'll ultimately be left with the same sense of expression, just with a different audience: yourself! In the end, we place too much on others’ perception instead of valuing our own. We might find our enjoyment of something comes from others acknowledging we did it, but the truth is, we should learn to enjoy these things for ourselves instead of needing an audience!