JOLIE
  • Blog
    • Beauty
    • Longevity
    • Health
  • Cafe Ordering
  • Order jolieLife Programs & Cleanses
    • Order Your Nutritional Program
    • jolie juices, soups, & bakery
    • Cleanses & Resets
    • ultimate Health & Beauty Reset
    • Menu >
      • October 1 - Cardio Reboot
      • 28 August Refresh
  • Weight Loss
    • jolie Weight Loss
    • Weight loss blog
    • Nutritional Plans
  • Coaching
    • Coaching & Meditation
Beauty, Wellness, Recipes, Food

​JOLIE BLOG

Exercise as Youth Serum -6 steps

4/27/2017

 
Exercise began for me as a way to lose weight, get in shape, and relieve stress.  It has become for me one of the primary ways I keep my body feeling and looking young. Exercise is a powerful youth serum available -- if you know how to make it.  I created Row jolie as a workout and youth serum in one.
Picture
The key markers or characteristics of aging are: limited mobility, frailty, muscle loss, loss of bone mass, weight gain, thinning, sagging skin, random aches and pains, and inconsistent energy levels.  

Bright, radiant skin, defined muscles, fluidity in movement, flexibility, endurance, energy, an overall good feeling in your body, and quick recovery from illness and/or injury are the signs of vitality.

When I work out, design workouts, and have personal training it is always important that the movements not only do no harm, but assist in keeping my body young and vital. Renewal is the name of the game.

6 ingredients necessary to turn exercise into youth serum

1. It is essential you incorporate full range of motion in some of your weekly exercise. For example, aim for full articulation of your shoulder.  You want arm movements which mimic life: arms overhead, pulls and pushes.  Think of picking up or playing with a baby - those are the movements: picking the child up, holding the baby and gazing at him, placing him gently in a crib. Push, pull, raise your arms overhead regularly.  For the lower body, there is nothing better than lunges and squats. Fully articulate the joint with fluid, controlled movements using body weight or free weights which allow you to build strength while maintaining proper form.

2. Deterioration of balance is a key sign of aging.  It affects your stride and ability to recover from being jostled or tripping. Balance is one of things that if you don’t use it, you lose it. Daily exercises that require balancing on one leg and bending over and straightening are a must. Lunges are a great example of balance maintaining exercises as well as one legged squats and burpees.

3. You do not have to jump to build bone density.  Closed chain movements build bone density at the same rate as jumping.  A closed chain exercise is where the feet are stationary and movement is made by exerting the legs and core.  Rowing is an excellent example of closed chain cardio.  Weighted squats and pushups are another forms of closed chain exercises which build bone density.

4. Cardio is not only a calorie burner and essential for heart health, but in your youthening routine it provides regeneration at the cellular level.  Aging is marked by a decrease in the number of mitochondria in the cells. Aerobic activity, especially interval training, stimulates the production of more mitochondria in the skeletal muscle tissue.  More mitochondria equals greater energy, faster recovery, better functioning cells, higher metabolism.  

On the contrary, as mitochondria in skeletal muscle cells decrease, the cells become insulin resistant, inefficient, and prone to degenerative disease.  This increase your risk of developing type 2 diabetes, systemic inflammation, and weight gain.  All three of those situations are a step toward looking and feeling old.

5. Weight training 2-3 times a week. You look younger with visible, defined muscle.  Beyond looks, strong muscle contraction maintains the connective tissue surrounding joints and builds bone density.  In addition, strong muscle helps maintain posture, improves sleep, and balances blood sugar.

Also, strength is important to power the activity of life.  Getting up, carrying groceries, gardening, caring for children, moving things around, a day out in the country or in town are all powered by your muscles.  The stronger your muscles, the less taxing these activities are.  In addition, muscles burn a lot of calories making it easier for you to maintain your figure and not experience the dip in metabolism that many say is an inevitable part of aging.

6. Detoxification. Exercise is an important detoxifier. Sweating, deep breathing, increased circulation all detoxify the body.  This creates a healthier environment for every cell of the body by preventing the buildup of free radicals which interfere in cellular function.  In addition, sweating and increased circulation stimulate the production of skin cells; thereby preventing thinning and sagging.  Healthy cells are young cells, young cells equals young body.

I urge you to incorporate each of these six points into your exercise weekly. Over time you will see a difference in your appearance, increase in energy, and the disappearance of random aches and pains.  I tell my youthening clients to expect to carve off one year for every month of moving, eating, and living to youthening.  Stick with it - the results are amazing!

with gratitude,
​Julia


5 Tips for Inspired Thinking

4/12/2017

 
Sometimes it seems the fog in our brain will not lift.  We have been at a deadline or a big project, and find ourselves in the Twilight Zone of thought.  Stale ideas that keep coming back.  Our creativity vanishes. We get tired of even thinking.
Picture
This is when you are in need of brain rest.  The brain, like your muscles, needs recovery time to refresh so that it can work creatively and powerfully.  Think of it as rebooting your computer -- everything closes, the computer shuts down, rest for a moment, and when it's restarted the glitch you had disappears.

5 Steps to reboot your brain:


  1. Allow the brain to restore concentration by focused meditation on your breath, a mantra, or a candle.  In meditation, you’re called to pay attention to just one thing.  In the outside world, you’ve most likely asked your brain to focus on three or more items at once.  There is deep mental rest available in meditation while centering intently on only one thing.
  2. Make your sleep and rest a priority.  Sleep solidifies the memory.  It supports many cognitive abilities.  Toxins are primarily removed from the brain while sleeping. Creativity needs sleep: studies show that divergent, original thoughts are the first to go in sleep deprived people.
  3. Exercise triggers the release of many hormones that positively affect the brain. In addition, a study at UCLA showed that cardio, think rowing, increased growth factors in the brain creating greater plasticity or flexibility in the brain.  This leads to new neural connections being forged.
  4. Unplug from technology.  A great way to do that is plug into meditation, but jokes aside, allowing the imagination to take hold and go is one of the best tonics for a tired brain.  Technology not only dampens imagination, but bombards the brain with various stimuli at one time.
  5. Try something new and different.  The benefit here is that going outside of the routine causes the brain to form new neural pathways.  The new connections allow the brain to think in new ways and see solutions and outcomes that were not there before.

Next time you are close to brain fatigue, whip out these tools.  In just a day or two, you will find energy, productivity, and inspiration restored.

with love and gratitude,
​Julia

    Words to Live By

    I am not a heroine, but I have chosen the person I want to be.
    ​Coco Chanel

      Get updates from us!

    submit now

    Categories

    All
    Creating Your Life
    Doing
    Eating
    Holistic Beauty
    Jolie 101
    Living Well
    Love Yourself
    Medicine Cabinet
    Meditation Practices
    Nourishing Eating
    Personal Growth
    Reading
    Weight Loss

    Archives

    September 2023
    June 2023
    May 2023
    April 2023
    December 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    February 2022
    January 2022
    November 2021
    October 2021
    September 2021
    January 2021
    December 2020
    October 2020
    September 2020
    August 2020
    June 2020
    April 2020
    March 2020
    January 2020
    December 2019
    November 2019
    October 2019
    August 2019
    July 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    July 2018
    June 2018
    March 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    April 2016
    March 2016

    RSS Feed

    Picture
Contact Us
12 Village Road         New Vernon, New Jersey.       973-520-3535.        jolie@thejolielife.com
© Jolie. All rights reserved. Privacy. Terms of Use.     
Photos used under Creative Commons from Phototravelography, Jeanne Menjoulet, michaeljoakes, ella.o, dhslit, Ravi_Shah, sagesolar
  • Blog
    • Beauty
    • Longevity
    • Health
  • Cafe Ordering
  • Order jolieLife Programs & Cleanses
    • Order Your Nutritional Program
    • jolie juices, soups, & bakery
    • Cleanses & Resets
    • ultimate Health & Beauty Reset
    • Menu >
      • October 1 - Cardio Reboot
      • 28 August Refresh
  • Weight Loss
    • jolie Weight Loss
    • Weight loss blog
    • Nutritional Plans
  • Coaching
    • Coaching & Meditation