Exercise & Essential Oils Series

Relieve Stress and Boost Performance with Exercise and Essential Oils

In this series, we will dive into the ways essential oils can be incorporated into your workout routine to enhance your exercise experience.

I know exercise isn't always the most enjoyable activity, and can seem like a big time commitment. But it's so important to our health, and it can have such a positive impact on our metabolism, self-esteem and overall mood. Making the effort to find ways to stay active and incorporate physical activity into our lives can make a huge difference in our well-being.

I hate to admit this, but I wasn't a huge fan of exercise at first, but I'm gradually becoming more and more enamored with it after each session - it's become an essential part of my life.

If you're just starting out on your fitness journey like me, I'd recommend checking out some of my favorite exercises which will help you target specific body parts.

Full Body Workout and Its Benefits

A full-body workout is a type of exercise routine that targets all major muscle groups. This type of workout has a number of benefits that make it a popular choice for many people.

1. Improves cardiovascular fitness: Full body workouts typically involve a combination of strength training and cardiovascular exercise, which can help to improve heart health and increase endurance.
2. Increases muscle strength and tone: By working all major muscle groups, full body workouts can help to improve muscle strength and tone, leading to a more toned and defined appearance.
3. Boosts metabolism: Full body workouts can help to increase the number of calories you burn, which can be beneficial for weight loss and maintaining a healthy weight.
4. Increases bone density: Regular strength training can help to increase bone density, which can reduce the risk of osteoporosis and fractures.
5. Convenient: Full body workouts are efficient and can be accomplished in a relatively short amount of time, making them convenient for busy schedules.

Overall, full body workouts are a great way to improve overall fitness and health. They can be tailored to fit individual fitness levels and goals, and can be performed using a variety of equipment or bodyweight exercises. As with any exercise routine, as always, we recommend that you speak with a healthcare professional before starting a new workout program.

Here is a sample of a 7-day full-body workout plan that you can try:

7-day low impact full-body workout plan that includes exercises for all major muscle groups:

Day 1:

• Warm up with 5-10 minutes of light cardio (e.g. marching in place, cycling on a stationary bike)

• Bodyweight squats: 3 sets of 15-20 reps (legs, glutes)

• Push-ups (on knees or against a wall): 3 sets of 15-20 reps (chest, triceps, shoulders)

• Lunges: 3 sets of 15-20 reps (per leg) (legs, glutes)

• Plank: 3 sets of 30 seconds (core)

• Russian twists: 3 sets of 15-20 reps (per side) (abs, obliques)

• Cool down with 5-10 minutes of stretching

Day 2:

• Warm up with 5-10 minutes of light cardio (e.g. marching in place, cycling on a stationary bike)
• Step-ups: 3 sets of 15-20 reps (per leg) (legs, glutes)
• Tricep dips: 3 sets of 15-20 reps (triceps)
• Side plank: 3 sets for 30 seconds (per side) (abs, obliques)
• Glute bridges: 3 sets of 15-20 reps (glutes)
• Bicep curls: 3 sets of 8-12 reps (biceps)
• Cool down with 5-10 minutes of stretching

Day 3: Rest day

Day 4:

• Warm up with 5-10 minutes of light cardio (e.g. marching in place, cycling on a stationary bike)
• Reverse lunges: 3 sets of 15-20 reps (per leg) (legs, glutes)
• Tricep push-ups: 3 sets of 15-20 reps (chest, triceps, shoulders)
• Forearm plank: 3 sets of 30 seconds (core, shoulders)
• Leg raises: 3 sets of 15-20 reps (abs)
• Shoulder press: 3 sets of 8-12 reps (shoulders)
• Cool down with 5-10 minutes of stretching

Day 5:

• Warm up with 5-10 minutes of light cardio (e.g. marching in place, cycling on a stationary bike)
• Lunges with dumbbell rows: 3 sets of 15-20 reps (per leg) (legs, glutes, back)
• Incline push-ups: 3 sets of 15-20 reps (chest, triceps, shoulders)
• Plank with shoulder taps: 3 sets of 15-20 reps (per side) (core, shoulders)
• Leg lifts: 3 sets of 15-20 reps (abs)
• Tricep kickbacks: 3 sets of 8-12 reps (triceps)
• Cool down with 5-10 minutes of stretching

Day 6: Rest day

Day 7:

• Warm up with 5-10 minutes of light cardio (e.g. marching in place, cycling on a stationary bike)
• Squat jumps: 3 sets of 15-20 reps (legs, glutes)
• Push-ups with rotation: 3 sets of 15-20 reps (per side) (chest, triceps, shoulders, abs)
• Lunges with bicep curls: 3 sets of 15-20 reps (per leg) (legs, glutes, biceps)
• Side plank with leg lift: 3 sets of 15-20 reps (per side) (core, obliques, glutes)
• Russian twists with dumbbells: 3 sets of 15-20 reps (per side) (abs, obliques, shoulders)
• Cool down with 5-10 minutes of stretching

You can adjust the intensity of the workout by increasing or decreasing the number of reps or adding resistance (e.g. using dumbbells or a resistance band). It is essential that you listen to your body and not push yourself too hard. Make sure to include a proper warm-up and cool-down in your workout routine.

Essential Oils

I'm not one to get swept away by the latest trends, but I can't deny that I'm a huge fan of essential oils. They give me a sense of calm and relaxation, especially when I'm feeling overwhelmed. I love experimenting with different combinations to create my own unique blends.

There are several potential benefits to incorporating essential oils into your workout routine:

1. Improved focus and energy: Some essential oils, such as peppermint and eucalyptus, have invigorating properties that can help to improve focus and boost energy levels. Inhaling these oils before your workout may help to improve your mental clarity and motivation.
2. Reduced muscle soreness: Massaging essential oils into your muscles before or after a workout may help to reduce muscle soreness and improve circulation. Oils such as frankincense and ginger may be particularly helpful in relieving soreness.
3. Enhanced relaxation: Aromatherapy with essential oils such as lavender and chamomile can help to promote relaxation and reduce stress. Using these oils during your cool-down or in a post-workout massage may help you to unwind and recover more effectively.
4. Improved mood: Some essential oils, such as bergamot and ylang-ylang, have uplifting and mood-boosting properties. Using these oils during your workout or in a post-workout massage may help to improve your mood and overall sense of well-being.

It's important to dilute essential oils before applying them to the skin, as they can be irritating if used undiluted. 

There are several ways to incorporate essential oils into a full body workout, here's one idea:

• Use the oils in a massage: Massaging essential oils into your muscles before or after a workout can help to soothe soreness and improve circulation. Combine the essential oils with a carrier oil, such as coconut oil, grape seed or almond and massage into the skin using circular motions.

Full Body Invigorating Massage Oil 

Here is a recipe for a full body massage oil using essential oils:

• 1/2 cup carrier oil (such as almond oil or coconut oil)
• 10 drops frankincense essential oil
•  8 drops peppermint essential oil
• 6 drops eucalyptus essential oil

Frankincense, peppermint, and eucalyptus essential oils have a refreshing and invigorating aroma, and may help to reduce muscle soreness and improve circulation. However, it is important to dilute essential oils before applying them to the skin, as they can be irritating if used undiluted. 

• Frankincense essential oil has a woody, balsamic aroma and is believed to have a variety of health benefits. It is commonly used to help reduce stress and anxiety, improve circulation, and reduce inflammation. Frankincense may also help to improve the appearance of scars and blemishes when applied to the skin.
• Peppermint essential oil has a refreshing and invigorating aroma and is commonly used to help improve focus and energy levels. It may also help to reduce muscle soreness, improve digestion, and reduce feelings of nausea.
• Eucalyptus essential oil has a refreshing, invigorating aroma and is commonly used to help improve respiratory function and reduce muscle soreness. It may also help to reduce inflammation and improve the appearance of skin when applied topically.

To use the massage oil, combine all ingredients in a small bottle or jar and shake well to combine. Massage the oil into your skin using circular motions, paying particular attention to any areas that feel sore or tense. The massage oil can be used before or after a workout, or anytime you want to nourish and moisturize your skin.

Precautions

It is always a great idea to perform a simple patch test on a small area of skin prior to using essential oils topically, as some people may be sensitive to certain oils. 

As with any new skincare or exercise routine, consult with a healthcare professional if you have questions regarding the use of essential oils.