Exercise for Mood and Anxiety

And, even though you might like to stop, you do still have to get to work (or home) somehow. Commuting workouts do demand a shower near work and the ability to manage clothes (having a change of clothes stored in the office, ...

Author: Michael Otto Ph.D.

Publisher: Oxford University Press

ISBN: 9780199831791

Category: Health & Fitness

Page: 248

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Exercise has long been touted anecdotally as an effective tool for mood improvement, but only recently has rigorous science caught up with these claims. There is now overwhelming evidence that regular exercise can help relieve low mood-from feelings of stress and anxiety to full depressive episodes. With Exercise for Mood and Anxiety, Michael Otto and Jasper Smits, well-known authorities on cognitive behavioral therapy, take their empirically-based mood regulation strategy from the clinic to the general public. Written for those with diagnosed mood disorders as well as those who simply need a new strategy for managing the low mood and stress that is an everyday part of life, this book provides readers with step-by-step guidance on how to start and maintain an exercise program geared towards improving mood, with a particular emphasis on understanding the relationship between mood and motivation. Readers learn to attend carefully to mood states prior to and following physical activity in order to leverage the full benefits of exercise, and that the trick to maintaining an exercise program is not in applying more effort, but in arranging one's environment so that less effort is needed. As a result readers not only acquire effective strategies for adopting a successful program, but are introduced to a broader philosophy for enhancing overall well-being. Providing patient vignettes, rich examples, and extensive step-by-step guidance on overcoming the obstacles that prevent adoption of regular exercise for mood, Exercise for Mood and Anxiety is a unique translation of scientific principles of clinical and social psychology into an action-based strategy for mood change.
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Definition

Just doubleup and do the whole Fat Burning Workout orBottoms Up!workout in one day. ... of themost wonderful things about this workoutis you can practically do your workout anywhere—at home,atwork, orevenon the road.

Author: Joyce L. Vedral

Publisher: Hachette UK

ISBN: 9780446571098

Category: Health & Fitness

Page: 251

View: 954

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Finally--the fitness program women have been demanding! Definition is Vedral's definitive workout with weights--a "true pyramid" aerobic weight-training program that produces small, toned, feminine muscles without unwanted bulk. The plan also includes a low-fat, never-go-hungry eating plan. 80 photos.
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The 90 Second Fitness Solution

They also have a lot of adrenaline in reserve, physical energy that they can pour into their workout. As the week progresses, however, problems at work or complications at home tend to burn people out, and their workouts become less ...

Author: Pete Cerqua

Publisher: Simon and Schuster

ISBN: 9781416566519

Category: Family & Relationships

Page: 258

View: 567

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Outlines an exercise program for women that features a fifteen-minute daily regimen designed to accelerate the metabolism past the workout time, in a guide complemented by a simple eating plan, supplement prescriptions, and recipes.
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Sure Victory at Home Your Self Training Guide to Boot Camp Workouts that Blast Fat Build PowerSure Victory at Home Your Self Training Guide to Boot Camp Workouts that Blast Fat Build Power

Body weight—Most boot camp programs are centered around bodyweight exercises and if you choose to only do bodyweight ... and can be psychologically motivating because trainees see their strength at work as they use heavier weights.

Author: Georgette Pann,Tammy Greear

Publisher: Lulu.com

ISBN: 9781411667655

Category:

Page: 66

View: 348

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Doing Exercise Psychology

AP: So it sounds like work and being a triathlete are taking up all of your time. R: Yeah. AP: When you thought about coming in ... At work, home, working out? R: Mostly at work. ... AP: What do you think has happened? R: Don't know.

Author: Mark B. Andersen

Publisher: Human Kinetics

ISBN: 9781492585046

Category: Sports & Recreation

Page: 328

View: 187

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According to the President’s Council on Fitness, Sports & Nutrition, “If exercise could be packaged into a pill, it would be the single most widely prescribed and beneficial medicine in the nation.” Yet the incorporation of physical activity into a regular routine proves difficult for many. Bringing together a field of experts, Doing Exercise Psychology uses applied theories alongside authentic client interactions to address the challenging psychological components of physical activity. Doing Exercise Psychology helps students understand how to build connections with individual clients, strengthen the professional relationship through listening, and understand clients’ needs. The text features diverse topics, bridging health psychology and exercise psychology and demonstrating the increasingly important role of physical activity in overall wellness and health. The first chapter is devoted to the development of mindfulness as a practitioner, while another addresses the difficulties professionals encounter with their own inactivity, encouraging self-reflection in order to be more helpful and open with clients. A key feature of many chapters in Doing Exercise Psychology is the in-the-trenches dialogue between practitioner and client, accompanied by follow-up commentary on what went right and what went wrong in particular sessions. Through these real-world scenarios, students will witness firsthand the methods that are most effective in communicating with clients. The text also explores complex questions such as these: • What are the implications and consequences of using exercise as a component of psychological therapies? • How can practitioners help clients with impaired movement abilities as a result of chronic conditions or illness embrace physical activity as part of their therapy or their lives? • How can exercise be incorporated in therapies to change nutrition, smoking, and alcohol habits? • Why are some exercise protocols that are extremely effective for some but not for others? • How can relationships, interrelatedness, and attunement to others be vehicles for healthy change in whatever kind of therapy is being done? The book is arranged so that information flows progressively, covering major themes early and then applying them to the field. Part I introduces the relationship-building motif by covering the variety of relationships that one might find in exercise and physical activity settings. Part II addresses specific conditions and behavior change, with suggestions for encouraging activity in those who are also working to quit smoking, reduce alcohol consumption, or modify their nutrition habits. Part III deals directly with chronic and major medical conditions that professionals will contend with on a regular basis, including cancer, heart disease, and multiple sclerosis. Part IV delves into the dark side of exercise, such as overtraining, exercise dependence, and eating disorders. A growing and exciting area of study, exercise psychology covers all the psychosocial, intra- and interpersonal, and cultural variables that come into play when people get together and exercise. Students and practitioners who work with individuals in exercise settings will find Doing Exercise Psychology a vital resource to refer to repeatedly in their practice.
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The DASH Diet for Weight Loss

(using a sta- tionary bike for ten minutes gives about the same workout.) Do housework for20 minutes: The same principle ap- plies to housework as it does to yard work—channel your inner cheapskate! vacuuming, mopping, and scrubbing are ...

Author: Thomas J. Moore

Publisher: Simon and Schuster

ISBN: 9781451669374

Category: Health & Fitness

Page: 416

View: 497

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Noted physician Thomas J. Moore, M.D., presents the ultimate guide to the revolutionary DASH diet. Based on nearly twenty years of scientific research by doctors at Johns Hopkins, Harvard, Duke, and more, the DASH diet has been proven to lead to sustainable weight loss—and to prevent and reduce high blood pressure; lower “bad” cholesterol; and reduce the risk of stroke, kidney disease, heart attack, and even colon cancer. Originally designed as a diet for reducing high blood pressure, the DASH diet (Dietary Approaches to Stop Hypertension) will help you lose and keep weight off with the perfect meal plan to meet your dietary and caloric needs. Rated the #1 diet by U.S. News & World Report in 2011, 2012, 2013, and 2014, the DASH diet includes no gimmicky foods—instead, those on the diet eat low-salt meals including whole grains; eggs, fish, and chicken; nuts, fruits, and vegetables; lower-fat dairy products; and even desserts. The book’s practical 28-day menu planner provides an easy-to-use roadmap on how to get started, with tasty recipes for a variety of dishes. (Try the Cobb salad, shrimp Scampi, or apples in caramel sauce.) The book also features stories from people who have lost weight on the DASH diet—and kept it off for years. Tired of ineffective fad diets? The DASH Diet for Weight Loss can show you how to shed pounds and feel healthier by following a tried-and-true research-based approach. Features included extensive, easy-to-follow meal plans (for meat-eaters and vegetarians alike) as well as practical tools and advice that will help you: * Calculate and meet calorie targets and learn what counts as a serving * Add exercise to ramp up your fitness * Keep a food log and plan a menu * Adapt your favorite recipes for a healthier lifestyle * Maintain your weight loss over time Endorsed by the National Heart, Lung, and Blood Institute and the American Heart Association (AHA), this natural and affordable program is designed for long-lasting results. Start today to begin your lifetime of health. *** START THE DASH DIET THE EASY WAY WITH ONE OF OUR SIMPLE, SUBSTANTIAL MEAL PLANS: 1,600 CALORIES Target: 6 grain, 4 fruit, 4 vegetable, 2 dairy, 1½ meat, ¼ nuts/seeds/legumes, 1 added fat, ½ sweets BREAKFAST (340 CALORIES) 1 Low-Fat Blueberry Muffin (see recipe), 2 grain (200 calories) ½ cup raspberries, 1 fruit (30 calories) 1 cup low-fat milk, 1 dairy (110 calories) MORNING SNACK (160 CALORIES) 1 cup sliced mango, 2 fruit (110 calories) ¾ ounce (1 small slice) low-fat cheddar cheese, ½ dairy (50 calories) LUNCH (325 CALORIES) 1 Cobb Salad (see recipe), 4 vegetable, ½ dairy, ½ meat, 1 added fat (225 calories) 1 small chocolate chip granola bar, 1 grain (100 calories) AFTERNOON SNACK (160 CALORIES) “Ants on a log”: 4 celery sticks (5 inches each), 1 vegetable (5 calories) 1 tablespoon peanut butter, ½ nuts/seeds/legumes (100 calories) 2 tablespoons raisins, ½ fruit (55 calories)
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Inspired to Feel Good

Solitary choices can be home exercise videos, interactive exercise games, Pilates, yoga or using the hula hoop, ... of you at work, at home or in the community, the ęrst thing to go is oĞen what you need or want to do for yourself.

Author: Alice Greene

Publisher: Morgan James Publishing

ISBN: 9781614482871

Category: Health & Fitness

Page: 244

View: 721

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Inspired to Feel Good outlines three simple steps to illustrate how easy it can be to select healthier foods and regular activity out of choice, rather than guilt.
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The Complete Idiot s Guide to Quick Total Body Workouts

In the following chapters, you will learn exercises that you can perform at home, at work, or while waiting in line. Don't wait. You can begin your training right now while reading this paragraph.

Author: Tom Seabourne

Publisher: Penguin

ISBN: 9781615644292

Category: Health & Fitness

Page: 272

View: 333

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Earn the body you've been waiting for with the ultimate guide to quick and easy total body workouts! Today, people are busier than ever before, often at the expense of their health. The Complete Idiot's Guide® to Quick Total Body Workouts acknowledges this trend and gives readers quick and simple exercises they can do for all of their major muscle groups whether at the gym, home, or office. The exercises are as effective as they are easy to follow, giving readers great looking results in no time!
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Body at Home

I know that just like my celebrity clients. you have a very busy schedule and have to fit in your workout only rrbvn you can fit it in. but I have a recommendation for you on the best days to work out: I highly nrcmnnreml that you do ...

Author: Jorge Cruise

Publisher: Harmony

ISBN: 9780307452092

Category: Health & Fitness

Page: 368

View: 712

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Ready to save money and get fit? Jorge Cruise’s Body at Home is a two-in-one book for women and men that guarantees results in just two weeks with no fancy equipment, gym membership, or serious time commitment. Fitness expert Cruise has designed a series of exercises that rev up your metabolism–without running up your credit card bill–no matter what your age. In Part 1, women will discover his customized plan for slimming trouble zones. In only twenty minutes, three times a week–just an hour a week–you’ll: • Shed inches from your belly, thighs, hips, and butt • Get healthier and look sexier and younger • Learn to eat better without counting calories or sacrificing the foods you love In Part 2, Cruise offers a distinct plan for men that guarantees the desired results. You will learn how to: • Get the perfect V-shape: full chest, rounded, broad shoulders, and lean waist • Get rid of that beer belly for good • Reduce your risk of heart disease, diabetes, cancer, and even Alzheimer’s Cruise’s exercises are designed to help you build and maintain lean muscle mass–the key to keeping your metabolism revved twenty-four hours a day. He shares his eating right plan–complete with easy, delicious recipes. But best of all, he reveals his breakthrough method for gender and age customization: The Priority Solution.™ This strategy will ignite your personal motivation to make permanent changes in your life. Body at Home is filled with stories of real men and women of all ages who’ve gotten in shape thanks to Cruise’s methods. This is the plan you’ll be using to give yourself the body you’ve always wanted–for life.
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I Will Get Fit This Time Workout Journal

AT HOME Fitness can easily be achieved even if you do not choose to join a gym or hire a personal trainer. ... With the purchase of a treadmill, elliptical trainer, or workout video, you can work out indoors, year-round.

Author: Alex A. Lluch

Publisher: WS Publishing Group

ISBN: 9781887169974

Category: Health & Fitness

Page: 328

View: 869

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Maximize your workout with this fitness guide and daily journal! This book is an essential companion for anyone about to embark on a new exercise program. Or for any sports/fitness enthusiasts who want to improve or maintain their physical fitness. The book is designed to work with all personal training, sports conditioning or weight loss programs!
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