This month you can do a Spring Detox if you choose to.

As it is getting warmer in England not as harsh as detoxing in the cold Winter months.

This will change every year due to Easter.

Spring Detox

Detox notes for beginners/Edited

De ~ Puffing Diet

Wheat Intolerance Diet/Reducing Bloat

If you are going back to strength training after ballet or just starting out these notes are essential for you.

Notes on temporary weight gain if going from ballet to gym training

As we aren’t allowed to go outside still, I rely on these videos for my mental health; I suffer with low seratonin and if I don’t exercise it is really painful. Don’t want to bore you with the details but it is either home videos or jogging up and down the stairs. The stair one takes ages to work and is really boring.

I used to do the 10.000 steps challenge but I can’t get a stepometer; I don’t think they make them anymore.

Hopefully gyms will come back soon and stepometers and we will all be allowed to go outside again.

Just saying in MHO.

Low Seratonin isn’t actually a mental health problem, but until you get counselling you don’t realise. In fact when I went for some I was told most people who go for counselling don’t actually need it; they are usually the sane ones in the family.

Apparently it is a fairly common problem, didn’t realise.

Hope This playlist helps you too.

If you feel better after it you might just have low seratonin, actually if you feel better it probably is low seratonin.

If you experience this phenomena your doctor might be able to help as you don’t need counselling.

Regular exercise is an effective, natural way to boost low serotonin levels, helping to improve mood and reduce depression symptoms. Physical activity increases the brain’s tryptophan, a precursor to serotonin, and supports neurogenesis, often providing benefits comparable to medication for mild-to-moderate depression. Both moderate-intensity aerobic exercise (e.g., fast walking, cycling) and consistent daily movement help maintain these levels. PMC +5

How Exercise Boosts Serotonin

Increased Synthesis: Exercise increases the production of tryptophan in the blood, which the brain uses to create more serotonin.

Increased Brain Efficiency: Regular activity upregulates neurotransmitter systems, increasing the efficiency of serotonin and preventing its depletion.

Neurogenesis: Exercise boosts Brain-Derived Neurotrophic Factor (BDNF), encouraging the growth of new neurons, which is vital for reversing the impacts of chronic stress.

Reduced Inflammation: Exercise lowers inflammation and oxidative stress, which can otherwise contribute to low serotonin levels and depression. PMC +5

Recommended Exercise Types

Aerobic Activity: At least 30 minutes of moderate aerobic exercise (such as swimming, walking, or cycling) is highly effective at boosting serotonin levels.

Strength Training: Lifting weights also enhances neurotransmitter function and supports overall serotonin production.

Outdoor Exercise: Combining exercise with sunlight exposure helps regulate serotonin levels and the body’s circadian rhythm. Cleveland Clinic +3

Key Considerations

Intensity Matters: While consistent movement is beneficial, the best serotonin “high” is often achieved with moderate-intensity exercise.

Consistency is Key: Regular, habitual exercise (even walking) is more effective than sporadic, intense workouts for long-term mood management.

Timing with Stress: Intense exercise can also release cortisol (the stress hormone). If you are experiencing high chronic stress, focusing on moderate or low-intensity exercise like yoga or walking may be more beneficial. Mayo Clinic +4

Exercise serves as a “natural antidepressant” by correcting imbalances in neurotransmitters without the side effects of medications.

Google Search

April Workout

When we are allowed outside again, we get exercise from just doing normal living like walking around at work, walking in a park, walking round a shopping centre and so forth.

My playlists I manage to glean from the pre covid world are compensating for being allowed to live exercise. I used to go to a gym as well as normal life exercise.

I’ve changed it round quite a lot, to make the 5 days interesting and changing our routines helps weight loss and breaks plateaus.

Still got some pounds and inches to get off due to doing two months of just barre work, so I get back into my size 8 clothes.

Still a size 10 pre covid size.

Schedule

Strength 3 days with a day off in between.

abs ~ 4 days

Cardio or Brisk Walking/Jogging 4 days

Yoga 1 day

Monday

Strength and cardio

2 mile walk

3 Mile Walk

Walk Away The Pounds Super Fat Burning 3 Miles created by Leslie Sansone

(This uses ball weights but you can use dumbells ~ tried it in November – the balls look a bit big possibly – I struggle with unusual weights and even wrist weights – I think they are to teach you to hold weights probably possibly. Will purchase some ball weights if I find any and they actually send them out.)

How To Use Weights Properly:

You Tube Clip

Tuesday

Spa Day

Wednesday

Strength and Cardio

Boost Day

I need to loose weight after doing ballet so the options are for loosing weight. By default and not my fault as the ballet was deleted.