Education Archives - Page 12 of 15

Adrenal Health, Athlete, Eating, Education, Personal Growth, Self Care, Yoga

6 signs that you’re BURNT OUT

By Kyra / December 9, 2015

There are a number of very LEGITIMATE reasons why we can feel ABSOLUTELY DONE. Stress, life events, illness and the list goes on and on. Here are some small signs that you need to take action to improve your health and energy levels.

1. You forget what in the world you were doing almost immediately. Drawing blanks.

Did you know that when you are under stress, the stress hormones actually counteract your abilities to recall from your memory. It’s a brain thing. Add in maybe not sleeping well.

“During sleep, your brain replays whatever you learned that day and moves it into long-term storage.” ~Sandra Ackermann, PhD (University of Zurich).

Meaning if you are sleeping and have been stressed out all day, this process just doesn’t happen.

2. Your cuts take longer to heal

We are talking about a little cut or maybe something bigger. The healing process includes producing collagen, forming blood clots and recruiting cells to protect against germs. However, when you are stressed, your body has higher levels of chemicals called glucocorticoids, which suppress your immune system. Think about it like this, when you are stressed, your body thinks it needs to fight or run, not spend energy worrying about healing. So this makes your little ouchies heal more slowly, giving you a small sign that you are stressed out and your adrenals are in hyperdrive.

3. Ladies … your cramps are AWFUL

Stress can make your period late. And awful. This is because the hypothalamus, the regulatory center of the brain, senses that your body is RUNNING ON EMPTY, and so delays the release of the egg. I mean, really, why release an egg if you’re not going to be able to support a pregnancy?

Or you feel super frazzled during “that week”. Studies have shown that women feel way more frazzled and out of control, due to the adrenals not being able to produce hormones in balance, so you FEEL CRAZY.

4. Your digestion is a MESS

Reflux. Constipation. IBS. blah blah blah. Stress can alter gut secretions and slow or speed up digestion cause lots of issues. The good bacteria in your gut takes a hit. Everything gets off balance. Why do we care. Nutrient absorption. You really need to be using what you’re eating. Your immune system is mainly in your gut. You’re gut is your second brain. Imagine how you would be doing if your brain was filled with crap. or empty. or chronically inflamed. All due to stress.

5. Scratch scratch scratch

Did you know that the skin’s nerve endings release chemical signals called neuropeptides that communicate to the brain “something is wrong” in response to trauma or other stimuli. This is a form of inflammation that can leave you super itchy.

6. Your dreams are wacky

People you are sleep deprived (quantity and/or quality) can have crazy dreams. The super smart people really aren’t sure why. They think that maybe it’s related to your brain prioritizing REM sleep, the most restorative stage, but also where dreams occur. Also, the fragmentation of the REM cycle can cause you to remember more and for you to pop in and out of REM, instead of the cycle we are designed to go through.

CONCLUSION: Look for the little signs. Knowing that “stress” is a real thing, not just a word to be thrown around. And it causes real issues in the body. Left unchecked in the early stages, you get bigger issues. Fertility issues. Depression. Big Digestion Issues. Fibromyalgia. Other autoimmune issues. etc. etc. etc.

These energy / stress issues don’t have to get you. And it’s not a realistic idea “let’s cut out the stress. It’s not the external stress that’s killing us. It’s what we do with it. So fixing these issues MUST be done on a multi-level approach. Heal whats going on. Crowd good stuff in.

Work on dealing with life in a more positive and productive way.
WANT TO TAKE A CLOSE LOOK AT THIS WITH ME?
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Athlete, Education, Fueling, Triathlon

Magnesium is CRITICALLY important for the person and the ENDURANCE Athlete

By Kyra / June 27, 2015

Magnesium deficiency…what foods are good sources of magnesium? Is magnesium important for training and racing, or for general health?

CHECK OUT what Dr. Marshall Porterfield from NASA says about magnesium.

Magnesium is involved in numerous processes that affect muscle function including oxygen uptake, energy production and electrolyte balance. Thus, the relationship between magnesium status and exercise has received significant research attention. This research has shown that exercise induces a redistribution of magnesium in the body to accommodate metabolic needs. There is evidence that marginal magnesium deficiency impairs exercise performance and amplifies the negative consequences of strenuous exercise (e.g., oxidative stress).

Magnesium is an essential mineral that demands attention when it comes to health assessment. It is required by virtually every cell, and it’s vital in more than 300 chemical processes that sustain basic human health and function, including muscle contraction and relaxation, nerve function, cardiac activity, blood pressure regulation, hormonal interactions, immunity, bone health and synthesis of proteins, fats and nucleic acids. Magnesium is also crucial for energy metabolism by the activation of enzymes known as ATPases, which are needed to generate ATP (adenosine triphosphate).

When ATP is broken down, energy is released for all muscle contractions, and when exercising strenuously, this turnover is extremely high, meaning that ATP needs to be synthesized quickly. Thus a shortfall of magnesium can limit energy production, leading to fatigue, lethargy, reduced power, muscle twitches or cramps. Chronic deficiencies of magnesium are also implicated in reduced bone mineral density and increased risk of osteoporosis as well as anemia, depression and irregular heart rate. Virtually every body system can display symptoms because systems throughout the body rely on magnesium. Athletes in particular might find it easy to explain away fatigue or muscle cramps, lowered immunity, and even altered heart rates, and indeed these symptoms are common and multi-faceted in cause. However, a simple magnesium deficiency could also be the underlying factor.

There is emerging evidence that magnesium requirements are significantly elevated in athletes, and that performance might benefit from higher intakes. Aside from being used up in the production of energy, magnesium might also assist performance by reducing accumulation of lactic acid and reducing the perception of fatigue during strenuous exercise through its action on the nervous system. Magnesium is also lost through sweat, so athletes training hard in hot and humid environments might further increase demands.

Magnesium Depletion

The “Journal of Nutrition” reported on a study in 2002 that examined the effect of magnesium depletion on cardiac function and energy needs during exercise. Post-menopausal women were put on a diet supplemented with 200 mg of magnesium, followed by a non-supplemented diet. The restriction of dietary magnesium resulted in decreased magnesium concentrations in the body, which translated to poor cardiovascular function and poor energy during exercise, the study showed.

Effect of High Intensity Exercise on Magnesium Concentration

A 2006 review by Forrest Nielson and associates reported in the journal “Magnesium Research” stated that your body responds to exercise by redistributing its supply of magnesium. Concentration of magnesium in the blood increases by 5 to 15 percent after short bouts of high-intensity exercise. An increase is also seen after moderate exercise that is done over an extended period. This is a transient change, however, with plasma levels returning to normal within a day. Possible explanations put forward for this phenomenon include decreased plasma volume, muscle breakdown and transfer of magnesium out of the muscles during contractions.

Endurance Exercise and Magnesium

According to the Nielson study, there is evidence that cross country skiing, marathon running and other extended endurance exercises decrease plasma magnesium concentration. This may be the effect of increased loss of magnesium through sweat and urine, and the movement of magnesium into other areas of the body. The explanation seems to be that your body sends magnesium to the parts of the body with the greatest metabolic need, where increased energy production is required.

Magnesium is not produced by the body, so it needs to be ingested daily through the consumption of magnesium-rich foods such as whole grain cereals, leafy greens, nuts and seeds. Magnesium deficiency is actually quite common—dietary surveys indicate more than 70 percent of the population consumes insufficient magnesium. This is probably because our eating habits generally rely on processed, high-starch and refined foods, which are all poor sources of this vital mineral.

Eating a variety of food will help you meet and maintain magnesium requirements, and provide you with other essential vitamins and minerals.

Pumpkin seeds are one great source of magnesium and an easy addition to any diet—add them to cereal, salads, pasta and rice dishes for extra crunch or simply eat a handful as an afternoon snack. Spinach and kale are also rich in magnesium, but some magnesium is lost through the cooking process. Some common foods might also be magnesium fortified, and certain sports foods and supplements do recognize this important mineral by including it in significant amounts. All of these sources contribute to overall requirements, so check labels to gauge your intake before turning to a supplement.

The recommended daily allowance for the general population is a minimum of 300 to 350 mg for women and 400 to 450 mg for men. Research suggests that endurance athletes can safely consume 500 to 800 mg daily, and there is debate as to whether this amount should be higher still.

Aside from poor dietary intake, there are other potentially serious factors that may cause a magnesium deficiency, such as gastrointestinal absorption problems, physical stresses such as illness or even very cold weather, alcoholism and diabetes. Additionally, medications, prescription and non-prescription, and/or other supplements can interact with magnesium and its absorption or action within the body. So it’s important to first discuss with your doctor your own circumstances and any other medical issues that may be causing your low magnesium status and whether supplementation is required in addition to eating magnesium-rich foods.

Source: Triathlete, Pip Taylor Jan 14, 2015

Magnesium-Rich Foods

Brazil nuts225Sesame seeds200

Pumpkin seeds (roasted)	532
Almonds	300
Peanuts (roasted, salted)	183
Walnuts	158
Rice	110
Whole-grain bread	85
Spinach	80
Cooked beans	40
Broccoli	30
Banana	29
Potato (baked)	25

(Milligrams per 100 grams).

References

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Office of Dietary Supplements: Magnesium
“British Journal of Sports Medicine”: Oral Magnesium Therapy; R. Pokan; 2006
“The Journal of Nutrition”: Dietary Magnesium Affects Metabolic Response; H. Lukaski; May 2002
“Magnesium Research”: Relationship Between Magnesium and Exercise; F. Nielson; September 2006
USDA nutrient database

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Education

Avoiding or reversing ENERGY (adrenal) Issues

By Kyra / June 10, 2015

Fight, flight, cortisol, and your adrenals

The walnut-sized adrenal glands are above the kidneys. They are involved with producing and distributing 50 hormones. When kicked in by the sympathetic nervous system’s “fight or flight” stimulus, the adrenal glands crank up the cortisol.

That comes in handy with real life acute dangers that come and go, but enduring suppressed stress chronically will deplete the adrenals, creating a hormonal imbalance.

Tiredness, mental fogginess, and mood swings are all common with adrenal fatigue. The immune system becomes compromised and allergies, infections, and even chronic autoimmune diseases can take over.

Sugar and caffeine are craved often for quick energy bursts and mental stability. Add white flour pastries to those misguided attempts at boosting energy and you’re compromising your immune system even further.

You may also have difficulty waking up and struggle groggily through the day, then when it’s time to sleep, you become energized. Adrenal fatigue also leads to other hormonal imbalances that affect sexuality, emotional moods, and thyroid secretions.

These symptoms are all too common and interchangeable with other ailments. Regardless, one’s overall health will only improve upon adopting natural remedies for adrenal fatigue that don’t involve pharmaceuticals.

Avoiding or reversing ENERGY (adrenal) issues

Handling stress is the foundation for adrenal health. Whether it involves changing lifestyles, leaving jobs, abusive relationships, getting involved with a “fight club”, or practicing yoga.
Of course, meditating can be the ultimate stress reliever. It can be practiced in addition to your other choices. Now let’s get into what you shouldn’t and should put into your mouth.
Stay away from fast food restaurants and don’t grab processed foods when you grocery shop. Quit the donuts and other pastries while minimizing coffee intake. Excess caffeine directly stresses the adrenals physiologically.
Do some juicing and consume organic foods. A juice fast could jump start the nutritional dietary changes. Here’s is an inflammation lecture that chats about this!
Make sure your vitamin D blood levels are above normal. Stress-caused excess cortisol negatively affects vitamin D absorption.
Mg! Make sure your mineral intake is high, especially magnesium. Mg Oxide. More info here.
There are plant foods that you can combine to give you complete proteins if you’re a vegetarian. If not, at least avoid factory farm meat products. If you’d like a WHOLE FOOD SUPPLEMENT, ask me about Juice Plus!!!
Adaptogenic herbs that holistic nutritional experts recommend include ashwaganda, Siberian ginseng, maca, rhodiola, licorice root, schisandra, and astragalus root. The first three are considered the most valuable for rebuilding a damaged adrenal gland system. You can kick it up a notch by choosing the adrenal support supplement with adrenal animal grandulars.

Work on dealing with life in a more positive and productive way.
WANT TO TAKE A CLOSE LOOK AT THIS WITH ME?
LET’S DO A FREE HEALTH CONSULTATION!

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Education

Do your goals and dreams scare you? Is FEAR kicking your A? Let’s RISE ABOVE that fear.

By Kyra / June 10, 2015

And if they do ….. are you not setting them, working on them, due to that FEAR?

And what exactly are we FEARING?

For me, working on race-related goals is about working through the personal growth needed to achieve said goals. I’ve been working on the goals in the pic for some time now. The things getting in my way really aren’t physcial in nature. Yes, my run form could stand improvement. But for the run…I just need more mental toughness to stop STOPPING. Another thing that gets in my way is not sleeping well, because, to be honest, some of my lifestyle habits are not optimal at this point.

SO. This dream board is SHOUTING AT ME to get my stuff together. Do what I need to do and stick with it. BE CONSISTENT.

I posted the dream board on Facebook as a shout out to everyone. ACCOUNTABILITY. And to ask for some good JUJU sent my way. I will be super honest with you though. I was FEARFUL of putting it out there.

I have FEARS about what others think about my dreams, about maybe not meeting those goals and then what others will think of me…

Yes, as a health coach, I’m about…95% confident and really don’t give a hoot about what others think. But when I get right down to it, when it’s my inner most desires…that FEAR comes up a bit.

I just it’s more about JUDGEMENT. My opinion is we live in a very “judgy” society. So…I’m a little slow, so my dreams of hitting 3:15 on the bike…might seem super easy for some. Me…not so much. So that liar voice says…”people are gonna think you are weak”.

And what about if I don’t meet those goals. Again, 95% of me really doesn’t care. 95% of me is COMPLETELY CONFIDENT IN MY BAD ASS SELF. But there is still that little liar voice that says, people are gonna judge your slow A goals (because your weak) and just think your a big fat wuss because you didn’t meet that slow A goal. hahahaha. Ok. So thats me being completely honest with myself. And with you.

Do you have that little liar voice that vomits BS into your being?

I’ve been working with a lot of athletes lately, as a WHOLEISTIC coach. And sometimes we start by working on things a little different. DREAM BOARD / VISION BOARD Time.

This stuff is MAGIC. It helps you to stay focused. It helps you to set goals and dreams that YOU want. That mean something to YOU. It gives power to the skill of holding true to the non-negotiables. Gives you strength when you want to quit.

DO THIS!

Connect in with YOU: Not the “mom-you”, “athlete-you”, “worker-you”, “spouse-you”. YOU YOU YOU. That inner part of you that is SUPER FREAKING ROCKSTAR AWESOME and is maybe covered a bit by BS and busy and stress and…Do this by FOCUSING on what really makes you happy. Write a list of 50 things that LIGHT YOU UP!
Set you a GOAL that aligns with YOU: With your 50 LIGHT ME UP things. Don’t let fears get in the way. Say “what the hell, I’m going for it!”. Think about what you would tell that person you really love about reaching for their own goals. And say that to yourself.
PENCIL it!: Get posterboard from Walmart or a sheet of paper. Or write it on your car window. Put it out there. BIG BOLD and BEAUTIFUL! If this seems fearful to you, remember, that little liar voice is less strong then the rest of you. It might appear to be louder, but thats a lie too!
SHARE IT!!!: Put it out there! Show people your goals and dreams. Hold yourself accountable. Let others SUPPORT YOU!

It doesn’t matter if this is race related. Or not. Whatever is in front of you, that you are ready to chew on! DREAM BOARD IT!

Education, Running, Triathlon, Yoga

Athlete and the Hamstring –> Yin Yoga gives you Relief

By Kyra / May 6, 2015

Yin yoga can GREATLY benefit the athlete and tight hamstrings.

What’s YIN YOGA you might ask. Think of it like the really SLOW yoga. And then you say…”OH GOSH, yoga is boring enough as it is…”. Well, those that tend to run faster say that. But seriously, keep reading…

So YIN YOGA, you can nutshell it to, is holding poses longer. A lot longer. Yin Yoga is very COOLING yoga. Everything that the triathlete, runner, busy person does is very heating. “Do this.” “Do that.” “Check that off.” “Must get that done.” “Hit that pace.” “Do that hill workout.” All of this is very heating. Yes, for that workout moment, but also just in general, energetically, for the body, long term. And especially if you are the personality that has the tendencies to be the “Get it done.” mode more than not.

Yin Yoga is relaxing, calming and cooling. And it’s a great place to stretch parts that get chronically tight. Think about this…how many minutes or hours is the hamstring asked to work. Or whatever…to cause it to be tight. A LOT. So, just be mindful that you might need to invest a bit of time to help them stay longer. And consider this, due to the nature of the anatomy, slowness/caution/gentleness is a benefit. You really don’t want micro tears at the knee attachment points or the butt bones. Those stink!

So quick anatomy lesson. Surrounding and supporting the bones, muscles, tendons and ligaments is FASCIA. It holds you in place. So it must be stronger and hold things more. As a result, it stretches slower. So you must hold the stretch a bit longer (more gently). NO BOUNCING in stretching. Also, your brain sends muscles signals to help the muscles relax. Holding stretches longer helps enough signal get to the muscle, so it finally decides to relax and let go. If you are being too aggressive with stretching, thinking you need to “fix something”, then it really doesn’t work well. And you end up with micro tears in places. BE GENTLE. BE PATIENT. (I know, right!)

Here are the things to keep in mind when doing YIN YOGA.

Connect in with YOU
Help the position out, use props (pillows, blocks, etc): This means, if you are doing the first video below, you can use a pillow to prop up your torso, relax of it. The intent is to focus on the legs, not stress the back out.
Do not put up with pain
Try not to give up on the pose if you’ve done #1-3
Good time to practice the breathe: So if you get “bored”, focus on your breathing. Count the inhales and exhales.
Be mindful of what the stretch feels like: “Watch” it move around as things loosen up

Athlete, Eating, Education, Personal Growth, Self Care

Are you tired of…being tired, PMS, restless sleep, not having enough energy to do what you want?

By Kyra / April 30, 2015

Read no more if you…

Have all the energy in the world
Don’t struggle with hormones and PMS
You don’t know what a “busy mind” is
Wake up feeling like a FRESH DAISY
You don’t know what it’s like to live feeling OVERWHELMED (all the time)
Don’t crave carbs

If you are still reading, lets get right down to it.

We live in a society of GO GO GO. Do MORE. Have MORE.

Being BUSY is the norm. If it’s not working, then work harder.

And if you are reading this…you are probably a lot like me.

Athlete. Looking for PRs. Parent. Striving to provide better. As a person, always looking to see what you can take on, looking to see JUST HOW AWESOME YOU CAN BE!

Nothing wrong with any of that!

Here is where we get into trouble:

Most of us are driven people. Type A. The movers and shakers.

out-of-order-tired So our person type leads us to run harder, faster and not give up. The price to pay for that, for a life time of living like that, is issues within adrenal health. Those babies are glands on the kidneys that are crazy important. Yes, everything is important. But these gems aren’t getting any publicity.

If you go into the docs office and complain about PMS they certainly aren’t going to educate you on how the adrenal produce progesterone, which levels out estrogen, which helps that week of PMS not be a FLIPPIN’ CATASTROPHE. Hey guys, HORMONES ARE FOR YOU TOO! The adrenal glads produce testosterone. And you can be deficient too. So maybe low energy. The adrenal glands work hand in hand with the thyroid. You really can’t help one without looking at the other.

There are varying degrees of adrenal issues. And various things to do for them. A lot of them are super awesome in that nurturing the adrenals is fairly easy and little negative side affects. The catch.

YES THERE IS A CATCH. Depending on where you are at with your adrenals, it might take quite a while to build them back. It’s not a quite fix. 6 months to a year if you’re lucky. But you want to go down that road, because here’s the SCARY PART, the little issues…they pile up. PMS, Infertility. Female issues. Hysterectomy. Depression. Chronic Anxiety. Heart palpitations and other BIG BAD issues with the heart, like A FIB. The list will go on and on. Because these adrenal glands affect important hormones that affect everything. So…

Here are some classic symptoms:

You’re not eating breakfast because you chow down on carbs in the pm
You’re intake of carbs and quick energy in the am is OFF THE CHARTS
You feel awesome at night, have lots of energy (aka you aren’t winding down)
You can’t shut off the mind, you don’t stay asleep, you are taking sleep aides
You wake up feeling NOT RESTED
You have PMS (no, ladies, this isn’t normal)
You’re libido is in the tank
You struggle with low blood sugar or low blood pressure
Allergies, asthma, frequent illness, unexplained heart pains/palpitations

Ok. Thats the IN YOUR FACE, do you need to address this chat. Be on the look out for the following…

PART 2 on this topic
Information the the 30 Day KICKSTART to A NEW BEGINNING program. This is going to be a group activity that I will be hosting. Three levels to join…FREE, Level 1, and Level 2. We get started soon. This is going to be a very private thing. So if you are serious and wanting to commit, contact me. I’m going to be here throwing a lot of stuff at you, so you can use this next 30 days to develop and GET YOUR OWN PLAN in place. Email me if you want to join.

Athlete, Eating, Education

Healthy Oils – the quick skinny

By Kyra / April 3, 2015

Much Smarter in Regards to Fats

In order to be healthy we need healthy fats. We’ve gotten SMARTER in recent years.

In fact Harvard is saying “dozens of studies have found that low-fat diets are no better for health than moderate-or high-fat diets—and for many people, they may be worse.”

The Quick Skinny

Olive oil: This oil has been so highly research. Let’s leave it at its seriously good for you. It’s a rich monounsaturated fatty acids. The cardiovascular benefits have been shown to be outstanding. Cook with it, add it to your smoothies, use it as salad dressing.

Coconut oil: The lauric acid in coconut oil may help improve your ratio of good to bad cholesterol. Select virgin or raw options. You can add to smoothies, good with it, put it in your coffee.

Grapeseed oil: Polyunsaturated fatty acids have been shown to lower total cholesterol. Cook with it as you would olive oil. It’s also makes a smooth base for salad dressings.

Pumpkin seed oil: Contains a blend of vitamins, such as A and E and antioxidants that can reduce free radicals and protect skin from UV damage.

Walnut oil: A great source of the omega-3 alpha-linolenic acid, and has been shown to lower cholesterol and blood pressure. It has a warm nutty flavor making it excellent for salad dressings or in soups.

Happy eating!

Athlete, Diet, Education, Recipes, Smoothies

15 Healthy Smoothie Making Tips – great for athletes

By Kyra / March 31, 2015

Change up the ingredients.: Using different fruits and vegetables will help you get an even amount of nutrients and health benefits from the varying components.
Fresh is always best: The fresher the juice and ingredients you use in your smoothie, the better the flavor and nutrition. Use organic ingredients in your smoothie whenever possible, not only to increase nutrition and avoid pesticides, but also for better taste.
Healthy Tea Time: Use a healthy tea instead of water, milk, or juice as the base of your smoothie to boost the nutrition.
Smoothie Sweetness: Using dates is a great way to sweeten your smoothie. Remove the pits and soak them overnight or for at least an hour before blending. If using a sweetener, stick to the good ones. Honey, maple syrup, and stevia are excellent choices. In the winter you might find your fruits are not as sweet as you’d like, causing your smoothies to not taste the best ever. Try using fruit juice as the base of your smoothie instead of water.
Juice it up: Juice your own fruits and vegetables for use as the base of your smoothie. Nothing is fresher, tastier, or healthier.
Add in some Kefir magic: Milk and young (Thai) coconut water kefir deliver a probiotic punch while improving digestion and nutrient assimilation.
Spice it up: Various spices enhance both flavor and nutrition. Play with them and perfect the taste. Cinnamon, cayenne pepper, ginger, and nutmeg, are a few good options.
Protein Power: A good protein can go along way, especially for guys looking to put on muscle. Make sure you’ve got a good source, Juice Plus Compete is what I use. For more information, check out Juice Plus Complete.
Healthy Fats: A good fat like coconut, flax, or hemp oil, an avocado, or cream will keep you satiated and full of energy for hours, and put the smooth in smoothie.
Get Salty: Adding a high quality salt to your smoothie not only provides much needed minerals, but also enhances the taste. Celtic Sea salt, Himalayan Pink salt, and Redmond salt are excellent options.
Superfoods: Experiment and try different superfoods to really boost the nutrition of your smoothie. Maca, cacao, goji berries, bee pollen, aloe vera, coconut oil, hemp seeds/protein, spirulina, and acai are great to start with.
Seed it: Flax, hemp, and chia seeds are perfect for boosting the nutrition of your smoothies.
Herbalicious: Adding Chinese herb powders like Ginseng, Astragalus and Rhodiola is a great way to increase the medicinal properties of your smoothie.
Turn up the Base: Don’t skimp on the base of your smoothie. Use high quality water (filtered or spring water), almond, coconut, or raw milk, or fresh juice. One of my favorite bases is water from a young (Thai) coconut, which provides sweetness and a bevy of electrolytes.
Have Fun!: Get everyone involved in making smoothies – your friends, family, children – and have fun! Note, if you dance while making your smoothie it will turn out much better 🙂

Athlete, Education, Yoga

3 Simple Activities where Yoga helps the Athlete keep calm

By Kyra / March 17, 2015

The yoga practice of mindful breathing and meditation can greatly help with the areas that the athlete struggles mentally.

Like if being in the water really scares you. Or you let yourself mentally quit before you are physically done. Or you doubt yourself, not reaching higher.

Here’s the skinny on breathing/meditation and I even want to talk about “mantra”.

They are meant to help you get back to your most awesome self. Because you know what…

YOU ARE FLIPPING AWESOME!!!

Breathing practices help the athlete to manipulate/use the nervous system; to calm yourself or get yourself going.

Meditation helps us to learn to turn the volume down on life and live in our Awesomeness.

Manta, which literally means “mind protector” is a crazy easy way to put positive thoughts into our being. Helps us to live in our awesomeness, not the silliness that we sometimes believe to be true. It’s not weird stuff, it’s the same as positive affirmations, praying, etc. Just a different language/word for a universal truth.

Here are things easy ways to practice.

Breathing practice:: Sit, stand, lay, walk, bike, run, skip (whatever). Just count the breath. Inhale “1”, exhale “1”, inhale “2”, exhale “2”…”10″, “9”…”1″, “2”… Over and over. When the thoughts pop in say “oh hi” then back to “1”, “2”… It’s a powerful mental muscle to be able to sit with the breath. The heart rate goes down. Blood pressure down. Cortisol down. Good stuff.
Easy meditation practice: Walk around where you can relax. Focus on your feet. Barefoot is best. Everything else is fine. Concentrate on your feet. How they feel as you walk. The heel strike, how the ground feels, the temp, texture, etc. When the thoughts come on, move back to the feet.
Simple mantra: Find a saying that you want to embody/color your whole being with. For example, for those athletes who struggle in the water; with each stroke repeat to yourself “I am long, I am strong.” Other possibilities, “I am enough” “I do not quit” “I will make it”. The key to this one, SAY IT LIKE YOUR LIFE DEPENDS ON IT.

With each of these three simple activities to help the athlete rock it out, you MUST PRACTICE when it’s easy. Then it becomes a skill. Rote. Habit. Something that you can call on when you need to dig deep.

“The bravest thing to do when you are not brave is to profess courage and act accordingly.” ~Corra Harris

Eat Clean, Live Well, Be Awesome

Desserts, Diet, Eating, Education, Recipes

Chocolate Chia Pudding

By Kyra / February 25, 2015

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