Breathe to relax

Breathe to relax

Great article about learning to relax!

Relax by paying attention to your breathing. Get rid of stress with a quick course in breathing.

Do you often find yourself in situations that make you tense? Check out A crash course on breathing by Dr. Cobb, founder of Z health.

Also, information about how you can reset your brain and get rid of the stress of life.

Feeling stressed? Of course you are. You have too much on your plate, deadlines are looming, people are counting on you, and to top it all off, you still have holiday shopping to do. You are under a lot of pressure.

Deep breathing is a simple strategy for alleviating in-the-moment tension. When you feel anxious, your breath starts to get shorter, shallower, and more irregular. Taking three big breaths while being conscious of your belly expanding and contracting ignites your parasympathetic nervous system, which induces a relaxation response. You can do this while also lowering your shoulders, rotating your neck, or gently rolling your shoulders. Deep breathing also helps preempt stress symptoms.

For a consultation on how to incorporate breath into your fitness routine to get amazing results, contact me.


Post Turkey Day Calorie Burner Calculator and Action Plan

Happy Thanksgiving.
Its here, the day that we are thankful and we indulge on food. Here is a great way to burn it the next day. Tips from my favorite Register Dietitian Maria Bohland:
Post Turkey day calorie burn work outs!
Good Morning,
Just to give you the heads up on how many calories you consumed yesterday and what you need to do today to burn off the bird or the pumpkin pie……
1) Maria’s 30 minutes of HELL
Calories Burned: 420 (depending on the pace)
This is equivalent to 1 piece of pumpkin pie and whip cream…ouch!
2) 30 minutes of riding the life cycle
Calories burned: 250 (depending on the pace)
This is equivalent to 4oz of lean turkey meat with one small 2 oz sweet potato
3) Brisk walking at 4 mph
Calories burned: 80 calories per mile
This is equivalent to 2 Tablespoons of mixed nuts (SEE!!!.they are fat pills)
4) 1 hour of jogging at 6.5 pace on the treadmill
Calories burned: 650 to 750 calories
This is equivalent to 3 oz of turkey, 1/2 cup of real mashed potatoes and a small dinner roll, plus 2 tablespoons of cranberry sauce and a side salad 1.5 cups with 1 tablespoon of salad dressing
A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating or both. Keep in mind the higher protein to carb ratio that makes a huge component to the fat loss process. Losing 1-2 pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less that will total 3500 calories for 7 days.

Balance: Not just about stronger legs but eyes and vestibular system!

Falls are serious problems in elderly people and sadly nobody teaches them how to prevent this fatal accidents. The Centers for Disease Control and Prevention report falls as the most common cause of death and nonfatal injury in adults aged 65 years or older, and the world Health Organization reports a 100% projected increase in falls if preventative measures are not implemented. Unfortunately, the only solution the Medical or Physical Therapy field give to the elderly is to have them stand on one foot or even worse in a wobble board or blue pad.This only leads to a mismatch in their brains because unless they work in Cirque de Soleil, how many times in life do they really need to walk in an unstable surface? The importance of vision, eye reflexes, and vestibular reflexes in having a good balance has been overlooked by Medical Doctors and Physical Therapists. I highly recommend all my clients, friends and relatives to train and strengthen their eyes muscles and to stimulate their vestibular system with some simple exercises. Here is a summary of the recommended exercises taken from The Emergency Nursing journal
Disorientation can happen when input from one sense, such as poor vision, conflicts with another sense, such as intact vestibular sensations. In addition to an accurate vision prescription, there are some exercises that may help enhance balance by strengthening the eyes: 1. Look across the room and choose two items about 5 ft apart horizontally and slowly look from one to the other about 20 times. 2. Choose items vertically separated, such as the top and bottom of a window, and again look from one to the other about 20 times. Increase the speed as you get more comfortable. 3. Later, perform the same eye motion while nodding or shaking the head. This strengthens the vestibulo-ocular reflex, which means keeping objects in focus while the head is moving.
Besides walking as much as you can, perform ankle circles, up and down heel to shin, then move the knee in and out like when you move your foot “from the gas pedal to the brake pedal”. Another great exercise is to stand and sit up several times.
Vestibular exercises help the brain interpret signals from the inner ear. Interpreting signals accurately is important to keep the equilibrium. With the process of aging there is a decrease in blood flow to the inner ear and a decrease in the number of vestibular nerve cells.
Head movements: Initially seated perform the “yes dear, no dear” exercises. This is done nodding the head side to side or up and down while keeping your eyes fixed in an object and the exercise “I don’t know, dear” is done dropping the head as if you wanted to touch your shoulders side to side. When you feel comfortable with this exercises then do them with your eyes closed. By taking away the sense of sight, vestibular awareness is stimulated.
Then do this exercises standing while holding on a counter or something similar, eyes opened first and then closed.
Perform this exercises every day no matter what your age is. Recommend these exercises to your friends young or old. You may save a life!
by Adriana G Mireles

References: Sent Home Safer

Andi Foley, MSN, RN, Journal of Emergency Nursing, July 2012

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