Improve your Focus, Improve your Fitness

In a recent issue of Runner’s World magazine, an article titled “Transcendental Steps, Or How I Learned To Love Running Without an iPod” reveals one runner’s journey learning to truly enjoy running, while maximizing her performance through meditation. The author attended a meditative running workshop, where she learned to apply meditation to her running. By keeping her focus in the present moment and her awareness on her breath, she was able to train her mind and body to work together more efficiently to improve her running. A meditation practice can help improve focus through mind-body awareness, which will benefit performance in any sport.

The goal of meditation is to remain completely present and engaged in the moment. “Transcendental Steps” explores the parallels between meditation and running, stating that “both require discipline and consistency—just as you need a good base to run a marathon, you need a regular meditation practice to begin to feel its benefits.” A regular meditation practice can give an athlete the ability to clear the mind so that it can focus solely on the task at hand, whether that be running, mountain biking or weight lifting.

Yoga is a classic example of integrating meditation with physical activity, and a great place to start practicing the art of staying present in the moment. The word Yoga came from the Sanskrit word Yuj which means to unite or integrate. The central focus in Yoga is to unite the mind and body by staying completely present and aware of the movements and sensations of the class. The practice of meditation and mind-body awareness makes Yoga a resource that athletes and gym-goers of all fitness levels can benefit from. The DAC is currently offering a Fitness Yoga class in Studio A, on Fridays at 12:10pm.

Athletes often forget about the power that the mind has over the way the body functions. Meditation can be used as a powerful training tool, as conditioning the mind to work with the body will enhance athletic performance. The ability to completely focus the mind on a workout can help avoid nagging thoughts about to-do lists, feelings of stress and fatigue and anxieties about physical appearance and performance. Freedom from these distracting thoughts gives the mind more opportunity to efficiently work with the body and will ultimately lead to a greater appreciation and enjoyment of exercise.

To slowly incorporate meditative practices into a training program, try doing deep breathing exercises during your usual pre-workout warm-up. Begin by bringing your focus to your breath, trying to slow your inhales and exhales into a controlled rhythm. Then connect your warm-up exercises to the rhythm of your breath, moving through each exercise according to the length of your inhales and exhales. Bring your awareness to the sensations of each movement, calmly setting aside distracting thoughts about anything other than the present moment. Notice how your body feels as your move it through your various warm-up exercises. As you move into your workout, try to keep your thoughts in the present and avoid letting your mind wander. For more tips on incorporating meditation techniques into your workout contact Brennan at brennankphelan@gmail.com.

Heart Health: How managing stress helps to maintain a healthy body

The mind-body connection is often ignored by athletes and active people. The connection between our physical and mental states is pushed aside as a silly idea experienced only by people in yoga and meditation classes. However, research on the relationship between chronic stress and disease proves that the mind has a powerful effect on the health of the body.

We have all heard that stress can suppress our immune systems, making us more susceptible to illnesses like the cold and flu. More recent research on the effects of long-term, chronic stress has linked this state of the mind to very serious conditions like cancer, obesity and heart disease.

According to an article from helpguide.org:
"The body doesn’t distinguish between physical and psychological threats. When you’re stressed over a busy schedule, an argument with a friend, a traffic jam, or a mountain of bills, your body reacts just as strongly as if you were facing a life-or-death situation. If you have a lot of responsibilities and worries, your emergency stress response may be “on” most of the time. The more your body’s stress system is activated, the easier it is to trip and the harder it is to shut off."

Exercise is one of the best ways to keep stress levels under control. It is important to combine the right activity, frequency, intensity and rest into a workout routine to optimize stress relief and health benefits. I am always available to offer guidance and answer questions about this topic. I can design exercise programs that encourage awareness of the mind-body connection and promote stress relief in addition to overall health.

Developing the ability to manage stress will make us more efficient, both during workouts and in life. An awareness of the mind-body connection will promote a sense of wellbeing that is often overlooked during traditional exercise programs.

Find the American Heart Association's recommendations for managing stress at http://www.americanheart.org/presenter.jhtml?identifier=360

Heart Health: The top 5 foods to add to your grocery list

February is American Heart Month, a great time to evaluate our lifestyles and make decisions that will positively influence our health. The foods that we choose to eat can have an effect on the cholesterol levels in our blood. High cholesterol levels can lead to a build up of plaque in the blood vessels that supply our hearts and brains - organs that are essential to our existence. So regardless of how healthy our lifestyles are, it can't hurt to become more aware of the cholesterol levels in our blood (which should be checked during annual doctor visits) and our cholesterol intake through food. We can never be too careful when ensuring the health of two of our most vital organs!

The following is a list of heart-healthy foods to start incorporating into our daily diets. According to the Mayo Clinic, they are the top 5 foods that can lower cholesterol.

Oatmeal- Oatmeal contains soluble fiber, which reduces low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber appears to reduce the absorption of cholesterol in our intestines. Soluble fiber is also found in foods such as kidney beans, apples, pears, barley and prunes.

Walnuts- Studies have shown that walnuts can significantly reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy and elastic.

Fish and omega-3 fatty acids- The highest levels of omega-3 fatty acids are in mackerel, lake trout, herring, sardines, albacore tuna and salmon. To maintain the heart-healthy benefits of fish, bake or grill it. Omega-3 fatty acids are also found in foods like ground flaxseed or canola oil.

Olive oil- Olive oil contains a potent mix of antioxidants that can lower "bad" (LDL) cholesterol but leave "good" (HDL) cholesterol untouched.

Foods fortified with plant sterols and stanols- Foods are now available that have been fortified with sterols or stanols — substances found in plants that help block the absorption of cholesterol.

Incorporating these foods into our diets can help prevent and/or lower high cholesterol. Try oatmeal with fruit for breakfast, instead of sugary cereals or bacon and eggs. Start incorporating fish into dinners where red meat would usually be the main dish. Let's start making these changes to our diets today, to encourage heart-healthy lifestyles for our families and our community.

Focusing on nutrition - one simple step to start making changes today.

While exercise is a key component to looking and feeling your best, most people do not realize the power of practicing good nutrition habits. Similar to staying dedicated to an exercise routine, practicing proper nutrition is about inner strength, control and motivation. Eating clean, healthy foods in appropriate portions is often overlooked as an opportunity to gain control over your health and your life. I will go into more detail about nutrition in the future, but for now here is one simple tip to help you start improving the way you eat, today.

Think of food as fuel. From breakfast through dinner (or dessert in some cases), think of your body as the vehicle that takes you through life. You do not want to over fuel it because that will make it slow, weighed down and inefficient. You do not want to under fuel it because that makes it weak. Think about your meals in relation to the activities you are doing throughout the day. If you are planning an intense workout that day, you will need a little more food during your preparation and recovery. If the majority of your day is spent sitting, you will not need as many calories as you do on active days. Your body is a very intelligent machine that tells you when it needs food, and how much it needs. The key is to listen to and follow those cues.

When you are practicing good nutrition you are respecting your body, which will give you a sense of wellness and inner strength. The combination of regular exercise and healthful eating will fine tune your body, making it more efficient so that you can live your life the way you truly want to.

I really loved my job today.

The gym is a place where people go to better themselves. It is a place to reflect, to challenge yourself, to move your body and your mind. It is inspirational to work in an environment where people have good intentions and exude positive energy.

Exercise

Function: verb

Pronunciation: \ˈek-sər-ˌsīz\

Inflected Form(s): exercised; exercis·ing

transitive verb 1 a : to make effective in action
2 a : to use repeatedly in order to strengthen or develop b : to train (as troops) by drills and maneuvers
3 a : to engage the attention and effort

The Webster’s dictionary definition of exercise applies to the body, the mind and the human spirit. We were designed to move our bodies, to be productive, to have goals and to survive by always being engaged in our lives. People who regularly exercise, or at least those that I am surrounded with everyday, tend to have this enlightened, hopeful, excited feeling about life. A refreshing contrast from the outlook of people I often run into outside of the gym.

My job gives me the opportunity to be a part of this energy. It inspires me and makes me feel a part of a community of people with one outstanding thing in common- a genuine love for life.

I get to support, encourage and inspire people to be the best versions of themselves, but most people don’t realize how inspirational they are to me. I really loved my job today.