Your Self-Help

In this episode, I follow up on how I've been doing with my Seasonal Affective Disorder. I also describe the new direction I am taking with this podcast and how I want to be more effective by connecting with listeners. --- Support this podcast: https://anchor.fm/yourself-help/support

I get really personal in this episode about my struggles with depression in my early adult life. I describe the internal conflict I've been feeling and how I have come to realize a lot of important principles in regards to mental health. --- Support this podcast: https://anchor.fm/yourself-help/support

Falling into love usually requires little thought; however, if we don't use logic while coinciding with feelings, we may fall into a painful, unhealthy relationship. Learn about the RAM model in this episode, so you can safely fall in love. How to Avoid Falling in Love with a Jerk by John Van Epp --- Support this podcast: https://anchor.fm/yourself-help/support

Get ready to dive into an emotional rollercoaster after this episode. Learn all about emotions - what they are and how we feel them. Challenge your emotional code by researching yourself. There is no limit to self reinvention. --- Support this podcast: https://anchor.fm/yourself-help/support

Let's explore our thoughts!! In this episode I discuss the process of overthinking and how we need to allow ourselves to let go through mindfulness and meditation. --- Support this podcast: https://anchor.fm/yourself-help/support

In this episode, I discuss all the techniques I used to lose 40 pounds. I dive into my own challenges and how I conquered those battles. Please listen to this episode with caution, what works for me is not guaranteed to work for everyone. I challenge you to begin with understanding your emotions and motivations before diving into any physical health journey. It is a fine line between diet culture/unrealistic standards and an actual healthy lifestyle. Monday: Cardio & Shoulders So at the beginning I didn’t do super intense cardio but I definitely tried to infiltrate something to get my heart rate up and get my body movin and ready. I didn’t feel comfortable running on the treadmill when I started so I would usually do my cardio on the bike. Speed the bike up to a decently challenging level and do 40 seconds off and 20 seconds on: this means you just kinda chill the first 40 seconds of the minute you aren’t really pushing yourself you just feel comfortable but once it hits 40 you turn it up you go as hard and as fast as you can go (I usually stand and peddle at this point) you’re tryna get sweaty lol Now I spend a lot more time on the treadmill. I usually put it at a challenging pace and begin at running for 30 seconds and then hopping up on the sides for the next 30 seconds. Each minute I increase the speed. If I can’t run at that speed for a solid 30 seconds I knock my time down to 20 seconds on 20 seconds off. As I keep increasing I usually stop at around 10 seconds on 10 seconds off. I’m usually done by 7-10 minutes. It’s a quick HIIT workout to get my heart rate up and burn fat fast. Dragged on cardio usually gives you a super skinny outcome but quick fat burning cardio and weight lifting gives a thicc look. After I’m done with cardio I go to the free weights and start to lift. You can look up shoulder exercises online (lol that’s what I did). Tuesday: ABS this is one of my fav days I just frickin love abs lol. I do my warm up and then immediately get into an ab circuit: 1 minute plank 10 reverse crunches 10 sky touches 10 90 degree leg lifts Repeat 3 x Circuit 2 (obliques): 30 second side plank (each side) 10 side V’s 10 side crunches 15 second side clench (lol I don’t know the actual name but it’s basically after you do your side crunch you straighten your legs and hold them 6 inches above the ground) Repeat 3 x After my circuits I go to the weights 10 reps 3 sets of dumbbell side bend (I usually do 45 pounds but I started at 25-30) 10 reps 3 sets of high cable crunches (I do 70 pounds but started at like 45-50) After those weights I go to the leg incline benches 10 reps 3 sets regular leg incline crunches 10 reps 3 sets side leg incline crunches Sometimes I’ll do 30 second planks in between each set Wednesday: LEG DAY After my warm up I do 5 minutes on the stair stepper and I go hard - I use this as cardio lol Then I move to band exercise 10 hip extenders 10 hip thrusts Repeat 3 x 10 kickbacks 10 kickback extenders Repeat 3 x 30 second wall sit 30 second rest Repeat 3 x Then I move to weights 10 reps 3 sets sumo squats with weight (I usually do 65 pounds but start light so you can get your technique right) 8 reps 3 sets of leg press 8 reps 3 sets of hip thrusts with weight on a bench (start light I do like 90 pounds now) Thursday: YOGA lol I do yoga and chill Friday: chest day I just look up chest exercises online Saturday: cardio/ab/leg/back I literally just go crazy and do everything on Saturday I just do my favorite exercises lol --- Support this podcast: https://anchor.fm/yourself-help/support

This podcast, Brayden and I dive into the benefits and risks of physical health. We discuss the body & mind connection. --- Support this podcast: https://anchor.fm/yourself-help/support

I am Milly, the host and creator of "Your Self-Help." In this episode, I briefly introduce myself to create a connection between the listener and myself. I give you insight into some of the most troubling times of my life as well as what my family dynamic is like. --- Support this podcast: https://anchor.fm/yourself-help/support