A Total Eclipse of the Heart

With the total solar eclipse happening today in U.S. you have probably already felt and perhaps even seen some of the effects. The moment of the sun, moon, and planets can have a big impact on us, and a major event such as this one can be felt for weeks before it happens. So, if your last couple of weeks have felt a bit off, or you have been more sensitive than usual, there is a perfectly good explanation for it. We can blame it on the stars. ;)

Cosmic events like this inevitably stir up old wounds, challenge our perceptions, and reflect our inadequacies back to us in ways we could never imagine. It uncovers what has been hidden for too long… What is revealed is our greatest gift. All things must come to the light, and this is the universe's way of nudging us along the path. 

In the last couple of weeks I have felt tugged on by my past, a place I work hard to not dwell. Feeling old hurts and embarrassments, and reflecting on things that I might have done better. These memories and pains have pulled me toward seeking resolution, not revenge, but self healing resolution. 

These past pains, and the challenge to our perception of who we are allow us to dig deeper into ourselves, and discover what is actually real (hint, it's only this moment) It does not due to dwell in the past. We must acknowledge our past hurts and pains, they are real after all. Once we've acknowledged them we must set them aside and move forward. 

If you are ready to stop sleeping through your life, and to start living it, join me for life coaching, and soul weather astrology readings. 

Astrology training taken Here 

Enjoying the Journey

When I was a child I was wild. I felt a sense of freedom that can only be found in a child who feels safe and loved. This is the time in my life when was most likely to be found "in the moment"  I'm certain it drove my mother crazy. It made no difference to me if we had places to be, or people to meet. I was looking at "my very favorite" potato bug, and that was all that mattered.



As I grew older I become more aware of appointments, meetings, regret, and fear. We are taught that these things are not just normal, but important. We must "learn from our past," and "plan for our future." While these phrases do have , at least some, merits. They do not carry the grace that we award them.

Life is a journey, and the only way we can enjoy that journey is to live in the present. Elkhart Toole has said, "The only thing that is real is the present. This moment" When we get caught up in planning for the future and learning from our past we put ourselves into a cycle of irrelevant fear and regret. There is nothing we can do about the past, and, since we can only control our own actions, very little we can do about the future.
I am not saying that there is no hope, or that learning from our past "failures" and "victories" is fruitless. All I'm saying is that, in order to really live, we must focus on the here and now.

Think of an athlete. When an athlete plays a great game, or has an incredible match, it's not because they were thinking about what they did in the tournament last year, or how they are going to do in the tournament next year. Any athlete will tell you they were "in the zone" and the "zone" is now. When playing sports milliseconds can make the difference between victory and loss. There is no time to analyze at what angle the ball is coming in, or how fast your opponent is running. There is only time to act.

Even if you are not an athlete this is a very applicable practice. Yogis call it mindfulness, and even Time magazine recognizes how beneficial it can be.

“If you are depressed you are living in the past.
If you are anxious you are living in the future.
If you are at peace you are living in the present.”

Lau Tzu

I often grew (see also grow) impatient waiting for the next phase of my life to come along. Thinking that when I'm older this will be easier, or when I've finally fished school (don't even get me started) life will be so much better. This kind of thinking draws me away from the joy that exists all around me. Not only can I not enjoy my math class simply because it's math, but I am blocking myself from feeling the excitement of learning something new, or celebrating how quickly I remember an old concept by worrying about when it will finally be over.


I used to be less healthy than I am now. I was constantly fluctuating between being very thin, but not healthy, and relatively heavy, and not healthy. 
When I finally started digging into fitness and learning what it meant to eat healthy and exercise I was obsessed. Each day I marveled at the heavy weights my body could move, and was shocked at the amount of healthy food I was eating and how good my body felt. Each day I was in love with the journey. I am so grateful looking back that I was not so wrapped up in the past or future that I was able to really live that journey.

My wellness journey is still ongoing, and since its lost a little bit of its newness I fall in and out of love with it. I try to celebrate each moment. I am still amazed at the incredible things my body can do, and am constantly fascinated by the complicated internal reactions. I am loving this journey.

There is only now. This moment.

To learn more about ProCoach with Alaina Wood Fitness flow this link. 


Yogic Wisdom Here 

ProCoach with Alaina Wood Fitness-Powered by Precision Nutrition

I have incredibly exciting news! This is especially poignant for those of you who live a little further away. I am now offering online nutrition coaching and training! This is unlike anything you have ever experienced before. This highly personalized, year-long program will guide you to not only reach, but to also maintain your health and wellness goals!

This is not another yo-yo diet. This is not a get fit quick scheme. This is a total lifestyle and life-long makeover.

As if this was not enough, this program has been proven to work by three peer-reviewed studies.

Get and stay healthy so that you can do more of what you love!

As a Precision Nutrition certified coach I have the training and knowledge to guide you through this incredible journey of discovering the best possible version of yourself.

More questions? What this inspirational video!

Below is a list of program options for you!

Here is the nitty gritty for all you lovers of details.

ProCoach is powered by Precision Nutrition. As a certified PN coach, I will be your guide/coach on this year-long journey. Each day you will receive an email from ProCoach. This email will inform you of your habit (each habit lasts two weeks) and give you lots of details as to why this habit is so important. You will have an opportunity each day to check in and mark if you have completed your habit or not. Talk about accountability!
If you choose the program that includes workouts you will also receive a daily workout. This workout will come in three options: Full Workout, Short Workout (for when you're short on time,) and At-Home Workout. The program is designed to match your specific needs, and the workouts are tailored to you. No matter what your goals are, Alaina Wood Fitness and ProCoach can help!

Using Exercise to Manage Stress and Maintain Mental Health

Using Exercise to Manage Stress and Maintain Mental Health

 It seems like the world never slows down, especially when we are at our most busy or stressed.  As a result, mental illness and anxiety disorders are on the rise. (*You may be surprised to know that Utah is the state with the highest reports of mental illness with 22.3% of the adult population reporting some form of mental illness) 

How can we manage our stress and keep mental illness at bay? You may be surprised to learn that one of the answers is exercise.  Research shows that exercise not only keeps your body healthy, but can also help to keep your mind healthy and functioning at a higher level longer.

Cardiovascular exercise such as jogging, dancing, biking, gardening, and walking have been shown to reduce anxiety and depression. This is believed to be because of the increased blood flow to the brain.

Movement is also suggested to have an influence on hypothalamic-pituitary-adrenal (HPA) axis, which controls our reaction to stress and many other body processes, such as digestion, motivation, mood, and sex drive. Exercise has also been found to alleviate symptoms of low self-esteem and social withdrawal.

Physical activity can also affect the number of new nerve cells we grow in a region of the hippocampus - an area of the brain involved in learning and memory.

So how do you apply this to your life?

• Move more to reduce stress
  If you've had a rough day at the office or at home, hop on your bike or take an evening walk to find stress relief. Doing so boosts your body's ability to deal with existing mental tension.

• Move more to find happiness
  Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed and may be as effective as antidepressant medications. Talk with your physician about incorporating exercise into your mental health care plan.

• Move more to remember more
  While exercise and a healthy diet can't "cure" Alzheimer's, they can help protect the brain against cognitive decline that begins after age 45. Moving more on a regular basis boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.

• Move more to boost your smarts
  Research shows that cardiovascular exercise can create new brain cells (neurogenesis) and improve overall brain performance. A challenging workout increases levels of a brain-derived protein (BDNF) in the body, believed to help with decision making and learning.

• Move more to manage addiction
  The brain releases dopamine (referred to as the reward chemical) in response to any form of pleasure. Unfortunately, some people become addicted to dopamine and depend on the substances that produce it, like drugs or alcohol. But short exercise sessions can distract drug or alcohol addicts, making them de-prioritize cravings, at least in the short term. 

If you feel like you are at your mental breaking point just reach for your jogging shoes to help improve your mood and your mental health!

Yogic wisdom found here

Sources:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/

http://www.marqueehealth.com/

http://www.newsweek.com/nearly-1-5-americans-suffer-mental-illness-each-year-230608

Fall Fitness Challenge

Are you looking to get back into shape, or want to maintain your summer body during the holidays? 

During this three month competition you will learn the skills you need to get into and maintain the best shape of your life!

What's Included:

• Unlimited small group training (Classes will include weight training, TRX, Kettlebells, and Yoga)
• Customized nutrition coaching geared to your body type
• Spiral bound fitness and nutrition handbook 
• Testing of REAL fitness metrics
• Heart health
• Muscle endurance
• Strength
• Body composition - just for fun :)

Cost: $125/month (total of $375)

Pay for all three months and save $5/month for a total of $360

Discount available for employees of Profire Energy

All training will take place at ProFire Energy in Lindon (unless otherwise specified)

Dates: October 3rd through December 20th, 2016

Prizes: The following prizes will be awarded to the top three finishers:

1st place finisher will win the grand prize of one free month of training (up to 3 sessions per week) with Alaina Wood Fitness (valued at $440)

2nd place finisher will win one free month of training (up to 2 sessions per week) with Alaina Wood Fitness (valued at $330).

3rd place finisher will win a 50% off discount valid for a training pack of their choice for one month.

Winners will be determined based on the following fitness metrics:

• YMCA 3 minute step test (heart health)
• One minute squat and push up test (endurance/strength)
• Medicine ball throw test (strength)
• Body composition (weight/body fat %)
• Progress photos

Fine Print: Competition runs from October 3rd through December 20th (end date is flexible based on holiday schedules). Classes will be held outside of normal work hours (morning and evening) and be based on trainer availability as well as client needs. Clients will sign up for classes for the following week at the end of the previous week. Winner will be chosen based on percentage of improvement on all fitness tests as determined by Alaina Wood Fitness. Online training options available upon request.

Freedom For All! Holiday Fundraiser

This year we are benefitting Operation Underground Railroad. This incredible organization works closely with the Elizabeth Smart Foundation, and travels around the world (and the US) rescuing children from slavery!. To find out more about OUR follow this link.

The incredibly talented StephAnn Knots has designed these killer t-shirts, being sold here. 

All of the proceeds will be donated to OUR!

If you would like to donate without purchasing a shirt you can donate online here. 

Setting New Year's Resolutions that You Will Actually Keep

 

 

The New Year is upon us! Did you set any New Year’s resolutions? How about last year, did you set, and keep your New Year’s resolutions? We see it every year, the “resolutioners” in the gym, and at the health food stores excited about reaching their goals, “This is the year!” they say.  Then a month or two later they are gone.

Why is it so hard to reach our goals? Are we not motivated, or talented enough? Would we be able to reach our goals if we just worked a little harder, maybe if we just wanted it a little more?  Maybe we are not the problem, maybe it’s our goals.

We are going to talk about setting SMART goals, goals that we can actually reach.  Here are some basic steps. 

1:  “S” is for Specific.

Who? What? Where? When? Why?

We often set goals that are very vague. “I want to lose some weight”

Our goals need to be more specific, we should be able to answer the “W” questions, “Who, what, when, where, why” Instead of saying “I’d like to lose some weight” our goal can be  “I’m going to sign up for weight training classes at the local gym, and go three times a week to help build muscle and lose fat”   

This goal helps us reach the ultimate goal of “losing some weight” but is specific enough that we have an action plan.

 

2. “M” is for measurable

How will I measure progress? How many? How much?

Another problem with vague goals is that we have no bar set to know if we have met the goal. In our example above “lose some weight” there is no way to know if we have met or fell short of the goal, and therefore will never reach it. In the goal of going to weight training classes three time a week it is very easy to measure if we went three times in a week.

Setting shorter term deadlines can be very helpful in keeping goals. Going to the gym three times per week is much easier to track than going to the gym 156 times in the year, even though they balance out to the same amount of gym sessions. 

Remember, for a goal to be measured you will need numbers, days per week, pounds lost, dollars saved, etc.

 

3. “A” is for attainable

Can this really happen? Is it attainable with enough effort? What steps are involved?

Our goals should be realistic, setting a goal that is impossible to reach, or out of our control is setting us up for failure.  Goals such as winning the lottery, or growing six inches, are goals that are (for the most part) out of our control and unattainable.

When we set goals for ourselves we also need to be aware of our current status. If you’ve never exercised before it’s unlikely that you will be able to run an Iron man race by the end of the current month, it is however possible to train up to such a goal.

Set a goal that is realistic, and that you are willing to put in the effort to reach.

4. “R” is for relevant

How and why is this goal important to you? Does the goal reflect your values?

What is it that you really want in life, and does this goal help you get there?  If you want to be able to play with your grandkids, or walk up the stairs without being out a breath, then a fitness goal is in line with your ultimate goal.

 When we set goals that don’t line up with our values, or we don’t have any emotional investment in, there is very little chance that we will have the motivation to reach them.

5. “T” is for timely

 Can I set fixed deadlines? What are the deadlines?

We need to have a specific deadline for our goals. The original goal of going to the gym three times a week gives us the deadline of the end of the week. Having a short term deadline can help keep us from veering too far off course. For example if I miss one entire week, I now have the new week to re-set and get back on track, as opposed to missing a few months before I realize how far off track I am.

Setting a deadline is crucial for any goal; it helps keep us on track, and motivates us to push through when the going gets tough.

 

Specific:   Who? What? Where? When? Why?

Measurable:   How will I measure progress? How many? How much?

Attainable:   Can this really happen? Attainable with enough effort? What steps are involved?

Relevant:   How and why is this goal important to you? Does goal reflect your values?

Timely:   Can I set fixed deadlines? What are the deadlines?

 

                       

Summer Sizzle Boot Camp

If you are ready for a great summer workout join me June 10th-July 17th for the Summer Sizzle Boot Camp!
Along with 12 amazing workouts you will receive a 2 week comprehensive meal plan, a food journal, and body composition testing to track your amazing progress!
You can sign up using the Pay Pal link on this page, or you can email me at;
awoodfitness@gmail.com

Comment below any questions you might have!

Paleo Snickerdoodle Cookies

I found this recipe here, and was BEYOND excited. I love a good cookie, and Snickerdoodles have always been one of my favorites. I had to make a couple of adjustments, since my kitchen is not...well, up to par.

Paleo Snickerdoodles

2 cups blanched almond flour
⅛ teaspoon celtic sea salt
⅛ teaspoon baking soda
1 teaspoon ground cinnamon
¼ cup vegan shortening (I used coconut oil)
2 tablespoons honey
½ cup coconut sugar for dipping
1 tablespoon ground cinnamon for dipping

In a food processor, (I used a hand mixer, since I don't have a food processor...) combine the almond flour, salt, baking soda, and cinnamon
Pulse in the shortening and honey
Scoop 1 tablespoon of dough, and roll into a ball
Briefly dip ball in a small bowl of water
Roll wet ball in coconut sugar and cinnamon to coat
Place ball on a parchment paper lined baking sheet
Flatten ball with palm of your hand
Bake at 350° for 7-9 minutes
Cool and serve

When you dip the dough balls in the water try not to let them get too wet or they will fall apart.

Paleo Blueberry Muffins

I love muffins, I want to eat them everyday, but I also want to be healthy, and trim...so I don't. I mean muffin tops belong in my mouth and not on my waist. Anyway I've found several Paleo recipes and thought that maybe I should jump on the bandwagon and give them a try. Because, like I said, I love muffins. 

They do taste a little coconut-ty, but they are so good. Next I'm going to try one that is Almond Flour based. Don't worry, I'll let you know how they turn out!

I found this recipe here.

Ingredients
⅓ cup + 2 tablespoons coconut flour
⅛ teaspoon baking soda
2 tablespoons raw honey
½ cup coconut milk, full fat
2 tablespoons coconut oil, melted
3 eggs
½ teaspoon vanilla extract
¼ cup fresh blueberries

Instructions

Using a rubber spatula, mix the coconut flour with the baking soda in a bowl
in a separate bowl, whisk together the honey, coconut milk, coconut oil, eggs, and vanilla extract
add the coconut flour mixture and mix to form a batter
fold in the blueberries
pour batter into paper lined muffin pan cups and bake at 350°F for 30-35 minutes or until tops start to turn golden brown. Wait until they are completely cool before removing from the pan.
I made 24 mini muffins

Breakfast Cookies (Vegan and Gluten Free)

A couple days ago I got together with some girls in my community and helped them prepare (and eat) a healthy dinner. The goal was to show them how easy it is to prepare a meal, and how much better everything is with fresh ingredients. I think it was a huge success! We made chicken fajitas with brown rice and the amazing cookies whose recipe I'm posting today. 

Chopping Veggies 

This cute girl practically made the cookies by herself. 

She did a great job!

Since the girls were doing the baking we did not flatten them out, just plopped them onto the pan.

I adapted the recipe from here.

Ingredients
1 c unsweetened applesauce
1 c mashed banana(about 2 large)
2 tbsp maple syrup
½ C dried cranberries
¼ C roughly chopped almonds
¾ – 1 C fresh strawberries finely chopped (since strawberries are out of season I just doubled the dried cranberries)
1 tsp cinnamon
¼ tsp sea salt
1½ C old fashioned rolled oats(certified gluten free if necessary)

You can also add some peanut or almond butter, or if you want to just spread some on the cookie before you eat it it's super YUM!

Instructions
Preheat oven to 350 degrees. Prepare one baking sheet with parchment paper or a non-stick baking sheet and set aside.
In a bowl stir together the applesauce, mashed bananas and maple syrup. Add in the dried fruit, nuts and fresh fruit. Sprinkle the cinnamon and salt over the mixture and then stir in the oats. When completely combined, drop 12 – ¼ cupfuls on the prepared baking sheet. They do not spread so place as closely together as possible without touching. Pat the cookies down to about ½” thick and 2.5″ around, being sure to press anything that has fallen out of the cookie as it will not hold together. Place cookies in the oven and bake for 30 minutes till golden, rotating the sheet around half way through baking. Remove the baking sheet from the oven and let the cookies rest for 5-10 minutes before gently removing them and placing them on a cooling rack.

The finished product!

Special thanks to Ashlee for letting us use her amazing kitchen! 

5 Ingredient Paleo Fudge (Primal Fudge)

I love rich chocolate, love, love love it! It could be a real problem, if it were not for healthy recipes like this. 

Primal Fudge! Gah I love it! Also, I am no chef, so the easier the better!  I found this recipe here. As you'll see in the end mine did not turn out as pretty as hers did, but I'm sure they taste just as yummm! 

Alright here is what you need. 

1/2 cup coconut oil
1/2 cup high quality cocoa powder
1/2 cup smooth almond or peanut butter
1/4 cup raw honey or maple syrup
1/2 teaspoon vanilla


Melt coconut oil. Blend all ingredients together in a food processor or blender. If coconut oil is warm enough you can just stir ingredients with a fork until smooth.  Pour into paper-lined muffin tin cups or silicon muffin cups and fill half-inch full. Chill for 30 minutes or freeze for 10 minutes. When firm, remove. Store in a sealed container in the refrigerator. I recommend freezing them, just because they taste so good frozen.

I mean it's pretty hard to go wrong with coco and honey.

Like I said, not the prettiest (I might have to invest in some silicone muffin tins) but man were they good! 

Wellness Tea

It's that time of year...still. Between breathing in Utah's nasty inversion air and the dry dusty air pumped out of heaters my sinus passage takes a beating over these cold months. I drink lots of herbal tea, lots , but sometimes I need something a little stronger.

I tried this "sick tea" at a local coffee shop and loved it. The spice from the pepper clears out my sinuses while the local honey coats my dry scratchy throat, and the lemon, can we talk about lemons?

I decided I could probably throw some together at home, after all I have all the ingredients, and I know how to boil water. 

Here is my home brewed recipe for the sick tea that I prefer to call wellness tea (after all I never get sick, I stay well...) 

 Few cups hot water (I boil mine, so hot I can't drink it for a while)

Juice from 1/2 lemon

Teaspoon of local honey (more or less to taste)

A few sprinkles of ground red pepper (more or less depending on your spice tolerance, mine is low, very low)

Pour all these into a large mug stir a bit and drink deeply. 

Lemon

Lemon Basil Garlic Chicken

A client recommended this recipe to me. I thought it sounded pretty great. I decided to make a couple of changes to it. Here is my amended version of this amazing dish.

Ingredients

4 Boneless, Skinless chicken breasts
1/2 C chicken broth
2-3 T Coconut oil
3-4 cloves of garlic, diced (I used the stuff in a jar...)

Zest of 1 1/2 Lemons (zest makes everything better)
Juice of 1 1/2 Lemons
1/4 Sweet onion (or dried onion flakes) Use to taste

Dried Basil

Dried Parsley

Fresh Ground Pepper

Garlic Powder

I did as little prep as possible (see also: I hate cooking) I sort of just threw everything in the crock pot, here are some more specific directions.

Place chicken breasts in crock pot

Wash lemons, then zest them onto the chicken in the crock pot.

Sprinkle in the dry spices and onion, I just put in a couple of shakes of everything.

Juice lemons and pour into crock pot, add chicken broth and coconut oil.

Put lid on crock pot and cook on low for about 6 hours. 

If your chicken breasts are frozen, or larger you may need to cook it a bit longer, or hotter. 

Soak in the yummy lemon garlic heaven that will be your home for the next several hours.

I like to shred the chicken with a large fork while it's still in the crock pot, but you can dish it out however you'd like. 

Enjoy! 

Roasted Squash and Turkey Soup

This amazing recipe is from my friends over at Precision Nutrition, it's perfect for chilly fall nights. 

WHAT YOU'LL NEED
Soup Base
1 tbsp. Coconut oil or butter
5 cups Butternut squash, peeled and roughly chopped
1 cup Onion, rough chopped
1 tbsp. Ginger root, grated or chopped
1 tbsp. Fresh garlic, minced
1 tbsp. Ground cinnamon
1 tsp. Cumin
½ tsp. Nutmeg
5 cups Vegetable stock
1 cup Water

Soup Garnish
1 lb 10 oz (740 g) Ground turkey (vegetarians, try substituting for your favorite bean or tofu)
2 tsp. Salt
½ tsp. Pepper
Olive oil cooking spray
¼ cup cilantro, chopped

WHAT YOU'LL DO
Preheat a large pot on medium-high heat and add 1 tablespoon of oil, then the squash and sauté until lightly browned.

Add onion, ginger, garlic, cinnamon, cumin, nutmeg and 2 tablespoons of stock, and sauté for 2 minutes more, stirring constantly.

Add the remaining vegetable stock and water to the pot and bring to a boil. Cover, reduce the heat and simmer until squash is soft (approximately 30 minutes).

Let mixture cool for a few minutes, then puree with a blender or food processor until smooth and pour back into the pot. Remove from heat.

Season the turkey with salt and pepper. Preheat a large nonstick frying pan on medium heat and lightly coat with spray. Sauté turkey until lightly browned and completely cooked. Remove from the pan and set aside.

Add the cooked turkey and chopped cilantro to the soup base. Reheat and serve immediately or portion the soup into storage containers. Serves 4 large.

It's not too late to register!

We are almost a week into our 90 Day Fit Challenge, and we are having a blast!
I just wanted to let you know that there is still time to register. Here are some of the perks of competing.

*A tried and true exercise program.
I've been using this program for 2 years in my business, and I've been exercising with it for over 3! This is the same program that took me from 5'5" and 150lbs to 115lbs! It really works! Also it's fun!

*Practical Nutrition
There will be no calorie counting, no food deprivation diets, no gimmicks, just solid research based nutrition. Eating right will make a huge difference in your weight loss and muscle gain, and I can help you get there!

*Great motivation to win amazing prizes
Not all of us will admit it, but there is a small part of us that just wants to win sometimes. I mean, it's fun, and exciting! However, you can't win if you don't sign up!
Here is a look at the Prizes
Grand Prize:iPad

Version will depend on what has been released by end of competition. 

1st Runner Up:At Home Suspension Training System

2nd Place: Foam Roller 

Along with all of these great benefits you will learn the skills required to live a healthy life!

Follow the link to read more details about the competition, or contact me directly! 

This Is What Happens To Your Body When You Exercise

I found this article in the Huffington Post, and I loved how much detail they went into, particularly in the brain. Very interesting stuff!

Whether you do it to lose weight, to reach a fitness goal or -- dare we say it? -- just for fun, exercise changes you.

There's the red face and the sweating, the pounding heart and pumping lungs, the boost to your alertness and mood, the previously nonexistent urges to talk about nothing but splits and laps and PBs.

But while we all know that staying physically active is essential to a long, healthy, productive life, we don't often understand exactly what's happening behind the scenes.

We asked the experts to take us through -- from head to toe -- what happens in the body when we exercise. Neuroscientist Judy Cameron, Ph.D., professor of psychiatry at the University of Pittsburgh School of Medicine, Tommy Boone, Ph.D., a board certified exercise physiologist, and Edward Laskowski, M.D., co-director of the Mayo Clinic Sports Medicine Center spill the beans on what gets and keeps you moving.

Muscles
The body calls on glucose, sugar the body has stored away from the foods we eat in the form of glycogen, for the energy required to contract muscles and spur movement.

It also uses adenosine triphosphate, or ATP, but the body only has small stores of both glucose and ATP. After quickly using up these supplies, the body requires extra oxygen to create more ATP. More blood is pumped to the exercising muscles to deliver that additional O₂. Without enough oxygen, lactic acid will form instead. Lactic acid is typically flushed from the body within 30 to 60 minutes after finishing up a workout.

Tiny tears form in the muscles that help them grow bigger and stronger as they heal. Soreness only means there are changes occurring in those muscles, says Boone, and typically lasts a couple of days.

Lungs
Your body may need up to 15 times more oxygen when you exercise, so you start to breathe faster and heavier. Your breathing rate will increase until the muscles surrounding the lungs just can't move any faster. This maximum capacity of oxygen use is called VO₂ max. The higher the VO₂ max, the more fit a person is.

Diaphragm
Like any muscle, the diaphragm can grow tired with all that heavy breathing. Some argue that as the diaphragm fatigues, it can spasm, causing a dreaded side stitch. (Others argue a side stitch is due to spasms of the ligaments around the diaphragm instead, while others believe the spasms to originate in the nerves that run from the upper back to the abdomen and are caused by poor posture!) Deep breathing and stretching can alleviate the discomfort in the middle of a workout, and preemptive strengthening in the gym can ward off future issues.

Heart
When you exercise, heart rate increases to circulate more oxygen (via the blood) at a quicker pace. The more you exercise, the more efficient the heart becomes at this process, so you can work out harder and longer. Eventually, this lowers resting heart rate in fit people.

Exercise also stimulates the growth of new blood vessels, causing blood pressure to decrease in fit people.

Stomach & Intestines
Because the body is pumping more blood to the muscles, it takes some away from the systems and functions that aren't top priority at the moment, like digestion. That can result in tummy troubles. Movement, absorption and secretion in the stomach and intestines can all be affected.

Brain
Increased blood flow also benefits the brain. Immediately, the brain cells will start functioning at a higher level, says Cameron, making you feel more alert and awake during exercise and more focused afterward.

When you work out regularly, the brain gets used to this frequent surge of blood and adapts by turning certain genes on or off. Many of these changes boost brain cell function and protect from diseases such as Alzheimer's, Parkinson's or even stroke, and ward off age-related decline, she says.

Exercise also triggers a surge of chemical messengers in the brain called neurotransmitters, which include endorphins, often cited as the cause of the mythical "runner's high."

The brain releases dopamine and glutamate, too, to get those arms and legs moving, as well as gamma-aminobutyric acid, or GABA, a prohibitive neurotransmitter that actually slows things down, to keep you moving in a smooth and controlled manner.

You'll also likely feel better thanks to a bump in serotonin, a neurotransmitter well known for its role in mood and depression.

Hippocampus
This part of the brain is highly involved in learning and memory, and it's one of the only sections of the brain that can make new brain cells. Exercise facilitates this, thanks to the extra oxygen in the brain.

Even when you stop exercising, those new brain cells survive, whereas many other changes in the brain during exercise eventually return to their normal state should you become less active. 

Hypothalamus
The hypothalamus is responsible for body temperature, as well as salt and water balance, among other duties. As your body heats up, it tells the skin to produce sweat to keep you cool.

Pituitary Gland
This control center in the brain alerts the adrenal glands to pump out the hormones necessary for movement. It also releases growth hormones. As the body searches for more fuel to burn after using up your glycogen stores, it will turn to either muscle or fat, says Cameron. Human growth hormone acts as a security guard for muscle, she says, telling the body to burn fat for energy instead.

Kidneys
The rate at which the kidneys filter blood can change depending on your level of exertion. After intense exercise, the kidneys allow greater levels of protein to be filtered into the urine. They also trigger better water reabsorption, resulting in less urine, in what is likely an attempt to help keep you as hydrated as possible.

Adrenal Glands
A number of the so-called "stress" hormones released here are actually crucial to exercise. Cortisol, for example, helps the body mobilize its energy stores into fuel. And adrenaline helps the heart beat faster so it can more quickly deliver blood around the body.

Skin
As you pick up the pace, the body, like any engine, produces heat -- and needs to cool off. The blood vessels in the skin dilate, increasing blood flow to the skin. The heat then dissipates through the skin into the air.

Eccrine Glands
At the hypothalamus's signal, one of two types of sweat glands, the eccrine glands, get to work. These sweat glands produce odorless perspiration, a mixture of water, salt and small amounts of other electrolytes, directly onto the skin's surface. When this sweat evaporates into the air, your body temp drops.

Apocrine Glands
This second type of sweat gland is found predominantly in hair-covered areas, like the scalp, armpits and groin. These sweat glands produce a fattier sweat, typically in response toemotional stress, that can result in odor when bacteria on the skin begin to break it down, according to the Mayo Clinic.

Face
The capillaries close to the skin's surface in the face dilate as well, as they strain to release heat. For some exercisers, this may result in a particularly red face after a workout.

Joints
Exercising puts extra weight on the joints, sometimes up to five or six times more than your bodyweight, says Laskowski.

Ankles, knees, hips, elbows and shoulders all have very different functions, but operate in similar ways. Each joint is lined with cushioning tissue at the ends of the bones called cartilage, as well as soft tissue and lubricating fluid, to help promote smooth and easy motion. Ligaments and tendons provide stability.

Over time, the cushioning around the joints can begin to wear away or degenerate, as happens in people with osteoarthritis, the most common type of arthritis.

Source