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Muscle-Building Meal Plan: A Guide to Optimal Nutrition for Strength

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Muscle-Building Meal Plan: A Guide to Optimal Nutrition for Strength

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” – Ann Wigmore

Building muscle isn’t just about pumping iron. It requires the right balance of exercise and nutrition. Here’s a comprehensive meal plan that will help in your muscle-building journey.

Understanding the Basics

Before we jump into the meal plan, let’s understand the key components:

  1. Protein: Essential for muscle repair and growth.
  2. Carbohydrates: Your body’s primary energy source.
  3. Fats: Important for hormone production and joint health.
  4. Micronutrients: Vitamins and minerals crucial for overall health.

Calorie Surplus

To build muscle, you generally need to consume more calories than your body burns. This is called a calorie surplus. However, this doesn’t mean you should eat everything in sight. The surplus should be moderate, and the focus should be on quality nutrition.

Meal Frequency

Eating 5-6 smaller meals a day can help ensure a constant supply of nutrients to your muscles, keeping your metabolism active and aiding in muscle repair and growth.

Hydration

Staying hydrated is key. Aim for at least 8 glasses of water daily, more if you are actively working out.

fitness professional enjoying a healthy meal. The setting is a modern dining area, and the individual, dressed in casual athletic wear, is shown eating a balanced meal that includes grilled chicken, a mixed green salad, quinoa, and sliced avocados.

Sample Muscle-Building Meal Plan

Day 1:

  • Breakfast: Scrambled eggs with spinach, whole grain toast, and avocado.
  • Mid-Morning Snack: Greek yogurt with a handful of almonds.
  • Lunch: Grilled chicken breast with quinoa and steamed broccoli.
  • Afternoon Snack: Cottage cheese with pineapple.
  • Dinner: Baked salmon with sweet potato and asparagus.
  • Evening Snack: Protein shake.

Day 2:

  • Breakfast: Protein pancakes topped with fresh berries and a drizzle of honey.
  • Mid-Morning Snack: Hummus with carrot sticks.
  • Lunch: Turkey and cheese wrap with mixed greens.
  • Afternoon Snack: Apple slices with peanut butter.
  • Dinner: Beef stir-fry with bell peppers, broccoli, and brown rice.
  • Evening Snack: Casein protein shake.

Day 3:

  • Breakfast: Omelet with mushrooms, cheese, and whole grain toast.
  • Mid-Morning Snack: A banana and a handful of walnuts.
  • Lunch: Tuna salad with mixed greens and olive oil dressing.
  • Afternoon Snack: Protein bar.
  • Dinner: Grilled shrimp with quinoa and green beans.
  • Evening Snack: Greek yogurt.

Supplementing Your Diet

While whole foods should be your primary source of nutrients, supplements like whey protein, BCAAs, and fish oil can be beneficial.

Variety is the Spice of Life

Don’t let your meal plan become boring. Experiment with different recipes and flavors to keep things exciting.

Listen to Your Body

Adjust portion sizes and meal frequency according to your hunger, fullness, and energy levels.

Cheat Meals

It’s okay to have a cheat meal once in a while. It can actually help keep you motivated and satisfied.

Workout Fuel

Pre-workout: A combination of protein and carbs. Post-workout: Protein-rich food or shake to aid muscle recovery.

Final Thoughts

Remember, consistency is key in both your diet and workout routine. It takes time and dedication to see results. Celebrate small victories and stay motivated. As Arnold Schwarzenegger says, “Strength does not come from winning. Your struggles develop your strengths.”

This meal plan serves as a general guideline. Adjustments may be necessary based on individual dietary needs, allergies, and specific fitness goals. It’s always a good idea to consult with a nutritionist or dietitian for personalized advice. Happy muscle building! ???????

Your Mindful Yoga Flow for the Fall Season

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108 Sun Salutations + Sound Bath — Serenbe Yoga

It’s finally Fall! My favorite season😊 . As we wind down toward the end of this year (and yes what a year it has been) we can reflect on our lives, evaluate our plans, and set new goals too. Feel a sense of gratitude as we embrace this time of change and also bring this seasonal essence into our mindful yoga practices. What are somethings that remind you of fall and that you would love to do this season? Reflection helps to transform your experiences into genuine learning about your values, your goals, and your habits.

This season is a time for transition and transformation. A grounding yoga practice will help you release what is no longer serving you and help you handle anything that comes your way this Autumn.

According to Traditional Chinese Medicine, this time of the year correlates to the lungs and large intestines, which runs through the chest and arms, associating with grief and sadness. These emotions can also represent our ability of the delicate balance between taking in and letting go. The functions of these organs are aligned both physically and energetically as the lungs regulate your breathing and the large Intestine regulates elimination. Disharmony of these two organs can result in upper respiratory symptoms and constipation and the discord of energy shows as shallow breath and slow-moving bowels. If sadness or grief aren’t processed, energy is constrained.

Now is the time that we can use this withdraw of energy and review what needs to be released. Bring homeostasis back to the body by slowing down, reflecting, and becoming at ease with your relationship to change.

Yin Yoga is a great and therapeutic approach to your yoga practice this fall. A Yin and Myofascial release yoga sequence will create introspection while stimulating the lung and large intestine. Bringing about a state ease and peace. Try holding each pose for 3-5 minutes depending on the limits of your own comfort.

Start your yin practice by grounding yourself with a gentle supine chest opening pose. Use a yoga block, bolster, or a rolled up blanket to place just below your shoulders and armpits. Bring your arms to cactus position and lay in this position for 3 minutes. Relax and find the feeling of ease. Then, slowly make your way onto your hands and knees. Lower hips down toward your heels into child’s pose. Wide legged child’s pose will help your heart and lungs relax downward toward your mat. Go for a sphinx pose after your child’s pose. Let your stomach and legs rest on your yoga mat and support your body from the chest up with your forearms. Relax your jaw, relax your neck, and relax into this position.

Have a seat onto your mat with wide legs for a straddle pose. You can use a pillow or boaster to sit on for comfort. Try to lower your forearms downward slowly or just stay seated with your spine vertical. Meditate and bring your attention to your breath as you sit relaxed. After a few minutes, slowly bring your legs together and go for a seated forward fold. Try a reclined bond angle pose. Lay on your back and let the soles of your feet touch one another. Get comfortable here with a pillow under your head and/or under both knees for support. When you’re ready for your final relaxation, find savasana. Lying on your back, using all the pillows and blankets you’d like. Now is the time to surrender and let go. Let your palms face upward, feel your toes and let them fall, pointing to each end of the room. Close your eyes. Cover them with a small hand towel. After several minutes of relaxation, take your time to come back.

Try this healing fall time sequence anytime you feel you need a recharge or to pay special attention to your mood. These restorative poses are great for finding balance and caring for your inner life as well as the outer. As we head into this miraculous season of holidays and cheer I wish you all peace and love. Namaste.

How To Get Up For A Morning Workout

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Looking to change your morning routine? Perhaps you want to start your day off by getting in a great workout. Now, the trick is getting up for it! Morning workouts can be beneficial to everyone. They are a wonderful way to start your day and set the tone for the rest of your day. 

There are many advantages to working out in the morning including having more energy throughout your day, putting yourself in a great mood first thing in the morning (endorphins, baby!), and not to mention, your focus will be improved for your next activity because you are more alert. With all of these advantages, what’s stopping you?

For many people, the actual getting up part is what is so difficult. How can you change your whole routine and wake up earlier for a workout? Well, it may not be easy, but it is definitely not impossible! So what’s the secret? In this article, we will give you 7 secrets to getting up for a morning workout! Let’s get started. 

7 Secrets To Waking Up Early For A Morning Workout

Each person is different, so you may need to try different things and see which ones work for you. These 7 tips are a great place to begin. Try one of them, or try them all, but you will need to experiment to see what wakes you up the best. Let’s take a look:

  1. Place your alarm clock across the room. Because hitting snooze on the alarm clock is so easy, it can be a big temptation to do rather than getting out of bed and getting ready for your day. That is why placing your alarm clock on the other side of the room can help you get up and get going. If you have to physically get out of bed to turn off your alarm, then your chances of actually getting up and getting ready for a workout are much higher than if your alarm is right beside you. You will be much less tempted to hit snooze and much more likely to get going.
  1. Layout your clothes and set your gym bag and sneakers by the door the night before. If you practice yoga don’t forget to roll your yoga mat ready too. Rather than waiting until the morning to prepare everything, do it the night before. That way, it is all set and ready to go and you can shave a few minutes off of your morning routine to take some “you” time. Mentally preparing for your day is a great way to start it out, so having those extra 5-10 minutes not having to decide what to wear and worrying about packing everything in your bag can be very beneficial. Set everything by the door so that you won’t forget anything on your way out.
  1. Stock up on easy breakfast options. Having an easy breakfast option that is quick and ready to go can really save you some time, and bonus points if it’s healthy! Oftentimes we feel rushed in the morning and this will either cause us to skip the gym, go eat some fast food that’s not good for our bodies, or skip breakfast altogether (which is not healthy). So if you have some healthy, ready-to-eat breakfast foods on hand, you can grab and go, making it to the gym on time and not feeling rushed!!
  1. Plan your workout the night before. If you have your workout already planned, then it will save you the excuse of “I don’t really feel like going to the gym and winging it”. You already know what you are going to do, so you can go and get it done. It’s as simple as that. Plus, if you plan a fun workout, you are much more likely to stay motivated and get up ready to go!
  1. Get your coffeemaker ready to go the night before. If you have an automatic coffeemaker, then set it to start brewing a few minutes before you wake up. The smell of coffee can actually begin to wake you up before you drink it, so your body will be waking up before you even are. If you don’t have an automatic coffeemaker, go ahead and get everything ready the night before so that all you have to do is push a button and your coffee is brewing! If you are more of a tea drinker, then go ahead and set everything out so that you can easily get it ready before you go. 
  1. Have a personal trainer. Working out with someone else makes things more interesting. You’re not as likely to get bored during your workout. Not only that, but it will hold you accountable. After all, it isn’t only you that will be let down if you don’t show up! It’s like having an accountability buddy. 
  1. Go to bed earlier. This simple, but effective tip can really make a huge difference. The earlier you go to bed, the more sure you will be that you are getting enough sleep. And when you get enough sleep, you will wake up more energized and ready to take on the day and your workout! So try going to bed just 30 minutes earlier. Even those 30 minutes can make a huge difference in how your workout goes (or if it even happens at all). 

Waking up for the gym can be difficult, but with consistency and a little discipline, as well as using one (or all) of these tips, you will be waking up early and getting in great workouts in no time! Consistency is key, so don’t give up! You will feel amazing once your workout is done. 

Healthy Nutrition Means Healthy Wound Healing

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Wound healing depends upon a complex interplay of factors, from age and immune response, to nutrient supply.  One essential factor in wound healing is healthy nutrition. In this article we will explore what healthy nutrition is, the nutrition challenges in the older population, how nutrition affects wound healing, and how nurses can promote healthy nutrition in their patients.

What Is Healthy Nutrition?

According to the Centers For Disease Control and Prevention (CDC), the Dietary Guidelines for Americans 2015–2020 include an eating plan that:

  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
  • Includes lean meats, poultry, fish, beans, eggs, and nuts
  • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
  • Stays within your daily calorie needs

The Dietary Guidelines are a good starting point for healthy nutrition. However, there are a few other components that comprise healthy nutrition. One is intake of insoluble fiber. According to the Journal of Nutrition, supplementing the diet with insoluble fiber, such as that found in cereal grains has been shown to improve insulin resistance and diabetes risk. The Journal of Nutrition also describes medium chain triglycerides (MCT) as a fundamental, and often missing, piece of healthy nutrition. This especially applies to the elderly population. Lastly, the CDC notes reduction in intake of sugar sweetened beverages (SSB) as an indispensable part of healthy nutrition. They write, “Adults and adolescents who smoke, don’t get enough sleep, don’t exercise much, eat fast food often and who do not eat fruit regularly are more likely to be frequent consumers of SSBs.”

healthy bowl

Nutrition Challenges In The Elderly Population

While achieving healthy nutrition can be a challenge for anyone, for the elderly population, it is especially relevant. According to the World Health Organization (WHO), “Older persons are particularly vulnerable to malnutrition. Moreover, attempts to provide them with adequate nutrition encounter many practical problems. First, their nutritional requirements are not well defined. Since both lean body mass and basal metabolic rate decline with age, an older person’s energy requirement per kilogram of body weight is also reduced.”

The WHO goes on to describe the changes in nutrient needs that occur with aging, as well as the need for ongoing review of nutrient intake in the elderly population. One factor is malnutrition, which is associated with increased risk of disease. Further, they write, “Dietary fat seems to be associated with cancer of the colon, pancreas and prostate.” Degenerative diseases such as cardiovascular and cerebrovascular disease, diabetes, osteoporosis and cancer, are also diet-affected. 

Of note, the WHO points out that, “Increasingly in the diet/disease debate, the role that micronutrients play in promoting health and preventing noncommunicable disease is receiving considerable attention. Micronutrient deficiencies are often common in elderly people due to a number of factors such as their reduced food intake and a lack of variety in the foods they eat.”

In a panel discussion of the Nutrition Society, the Society’s President, Professor Philip C. Calder, Professor of Nutritional Immunology, University of Southampton, discussed age-related immunological decline and the immune response in the elderly population and that maintaining healthy immune response can be achieved through improving the intake of several nutrients including iron, zinc and vitamin E.

How Nutrition Healing Affects Wound Healing

For the elderly population, wound healing is a constant challenge. Successful wound healing involves many factors, but one crucial one in healthy nutrition. According to WoundResearch.com, “The role of nutrition in wound healing may be overlooked in the wound care patient. Like the specialty, it is often multifaceted, with many nutritional components playing a variety of roles in the wound healing process. Suboptimal nutrition can alter immune function, collagen synthesis, and wound tensile strength, all of which are essential in the wound healing process.”

The wound healing process depends on three nutritional factors. First, an increased energy demand. As the WoundResearch.com points out, “Caloric needs during wound healing are estimated at 30-35 kcal/kg,15 or up to 40 kcal/kg if the patient is underweight, but may need to be individualized based on age, comorbidities, body weight, activity level, stage of the healing process, and  the severity, size, and number of wounds.”

The second factor is fluid intake. In wound healing fluid functions to maintain skin turgor and promote tissue perfusion and oxygenation. Water also serves as a diluent for glucose, waste removal, and micronutrients.

The third factor is micronutrient intake. Amino acids such as arginine and glutamate have been indicated to be important in the wound healing process. Moreover, vitamins such as A, C, and D have been shown to be beneficial in wound healing regardless of deficiency status, with deficiency showing impairment in wound closure. Minerals are also fundamental to wound healing, as zinc, selenium, and iron have been postulated as beneficial in wound healing.

Steps To Better Nutrition

Knowing that healthy nutrition improves wound healing empowers nurses to take active steps in improving the nutrition status of their patients. A basic starting point is to ensure adequate intake of foods rich in B12, magnesium and vitamins A, C and D. Further, the focus should be on high-fiber foods, leafy green vegetables, whole grains, and low-fat or nonfat milk and milk products. To prevent dehydration, the elderly should drink small amounts of fluids throughout the day, consuming at least 1.7 liters of fluid every 24 hours.

According to the Academy of Nutrition and Dietetics, “Eating a variety of foods from all food groups can help supply the nutrients a person needs as they age. A healthy eating plan emphasizes fruit, vegetables, whole grains and low-fat or fat-free dairy; includes lean meat, poultry, fish, beans, eggs and nuts; and is low in saturated fats, trans fats, salt (sodium) and added sugars.”

Lastly, according to Tandurust.com, increasing appetite can be achieved through the following steps,

  • Making a habit of eating meals at fixed time every day
  • Eating small meals frequently 
  • Eating together, which makes the atmosphere is pleasant and social
  • Eating sweet and fiber foods, which can increase fullness for a longer period of time, in moderate amounts
  • Avoid drinking tea and coffee frequently as this may reduce appetite

How To Get Up For A Morning Workout

by

Looking to change your morning routine? Perhaps you want to start your day off by getting in a great workout. Now, the trick is getting up for it! Morning workouts can be beneficial to everyone. They are a wonderful way to start your day and set the tone for the rest of your day. 

There are many advantages to working out in the morning including having more energy throughout your day, putting yourself in a great mood first thing in the morning (endorphins, baby!), and not to mention, your focus will be improved for your next activity because you are more alert. With all of these advantages, what’s stopping you?

mom doing yoga with child

For many people, the actual getting up part is what is so difficult. How can you change your whole routine and wake up earlier for a workout? Well, it may not be easy, but it is definitely not impossible! So what’s the secret? In this article, we will give you 7 secrets to getting up for a morning workout! Let’s get started. 

7 Secrets To Waking Up Early For A Morning Workout

Each person is different, so you may need to try different things and see which ones work for you. These 7 tips are a great place to begin. Try one of them, or try them all, but you will need to experiment to see what wakes you up the best. Let’s take a look:

  1. Place your alarm clock across the room. Because hitting snooze on the alarm clock is so easy, it can be a big temptation to do rather than getting out of bed and getting ready for your day. That is why placing your alarm clock on the other side of the room can help you get up and get going. If you have to physically get out of bed to turn off your alarm, then your chances of actually getting up and getting ready for a workout are much higher than if your alarm is right beside you. You will be much less tempted to hit snooze and much more likely to get going.
  1. Layout your clothes and set your gym bag and sneakers by the door the night before. If you practice yoga don’t forget to roll your yoga mat ready too. Rather than waiting until the morning to prepare everything, do it the night before. That way, it is all set and ready to go and you can shave a few minutes off of your morning routine to take some “you” time. Mentally preparing for your day is a great way to start it out, so having those extra 5-10 minutes not having to decide what to wear and worrying about packing everything in your bag can be very beneficial. Set everything by the door so that you won’t forget anything on your way out.
  1. Stock up on easy breakfast options. Having an easy breakfast option that is quick and ready to go can really save you some time, and bonus points if it’s healthy! Oftentimes we feel rushed in the morning and this will either cause us to skip the gym, go eat some fast food that’s not good for our bodies, or skip breakfast altogether (which is not healthy). So if you have some healthy, ready-to-eat breakfast foods on hand, you can grab and go, making it to the gym on time and not feeling rushed!!
  1. Plan your workout the night before. If you have your workout already planned, then it will save you the excuse of “I don’t really feel like going to the gym and winging it”. You already know what you are going to do, so you can go and get it done. It’s as simple as that. Plus, if you plan a fun workout, you are much more likely to stay motivated and get up ready to go!
  1. Get your coffeemaker ready to go the night before. If you have an automatic coffeemaker, then set it to start brewing a few minutes before you wake up. The smell of coffee can actually begin to wake you up before you drink it, so your body will be waking up before you even are. If you don’t have an automatic coffeemaker, go ahead and get everything ready the night before so that all you have to do is push a button and your coffee is brewing! If you are more of a tea drinker, then go ahead and set everything out so that you can easily get it ready before you go. 
  1. Have a personal trainer. Working out with someone else makes things more interesting. You’re not as likely to get bored during your workout. Not only that, but it will hold you accountable. After all, it isn’t only you that will be let down if you don’t show up! It’s like having an accountability buddy. 
  1. Go to bed earlier. This simple, but the effective tip can really make a huge difference. The earlier you go to bed, the more sure you will be that you are getting enough sleep. And when you get enough sleep, you will wake up more energized and ready to take on the day and your workout! So try going to bed just 30 minutes earlier. Even those 30 minutes can make a huge difference in how your workout goes (or if it even happens at all). 

Waking up for the gym can be difficult, but with consistency and a little discipline, as well as using one (or all) of these tips, you will be waking up early and getting in great workouts in no time! Consistency is key, so don’t give up! You will feel amazing once your workout is done. 

Author’s BIO: Lori Wade is a journalist from Louisville. She is a content writer who has experience in small editions, Lori is now engaged in news and conceptual articles on the topic of DIY and yoga. If you are interested in sport or lifestyle, you can find her on LinkedIn.

How to Get Rid of Back Pain

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There is a wide assortment of natural treatments to soothe your back. These methods and procedures can help you reduce the intake of medications. 

Like all of us are different from each other, we have different needs of methods and treatments when it comes to back pain as well. So, you have to check out the ways I’m going to provide to find what works best for you! 

Blue cell background. Life and biology, medicine scientific, molecular research dna. 3d rendering
Blue cell background. Life and biology, medicine scientific, molecular research dna, 3d rendering

Drink Anti-Inflammatory Beverages 

Several antioxidants, anti-inflammatory, and even anti-cancer agents can build up in your blood when you consume anti-inflammatory foods regularly. These agents can play a significant role in reducing and/or eliminating inflammatory reactions in the body over some time. 

Consuming these healthy drinks, regularly, may help reduce your back pain. 

Tart Cherry Juice 

Cherries are rich in antioxidants. Then there are anti-inflammatory agents in this as well. Cherry juice can help reduce muscle pain. Cherry juice is readily available to buy at grocery stores and commonly holds the tart cherry extract. 

Ginger Green Tea 

You can also try infused-herbal beverages, such as ginger-green tea, which includes the pain-relieving benefits of both green tea and ginger. Ginger-green tea bags can be bought from shops and stores. You can easily enjoy a cup both at work or at home. 

Turmeric Milk 

A secure method to consume turmeric is to mix a small quantity of turmeric powder in a glass of warm milk. You can combine honey or stevia to the milk if you fancy a sweet taste. Devour this drink, preferably just before bedtime, to support the anti-inflammatory process to work while you sleep 

Sleep Faster and Longer 

woman with back pain hunched over holding lower back

When you have a peaceful night’s sleep, your backbone will feel less sore during the day. And with a night of therapeutic sleep you can have healing advantages and make yourself feel renewed, restored, and less stressed. 

Valerian 

It is a supplement made from the root of the valerian plant. It may help you sleep faster and stay asleep longer. Which, in turn, will make you relieve the back pain. 

Melatonin 

The natural sleep hormone developed in your brain, melatonin, can be taken as a supplement to enhance your sleep cycle. It can help relieve you off of the heinous pain. 

L-theanine 

It is an amino acid found in tea leaves. It’s called L-theanine, and it may help some people feel comfortable and get better sleep. 

Vitamins C and B6 

These vitamins are the natural steroids in your body. They control your metabolism and promote good sleep as well. Supplements of vitamins B611 and C10 are known to help the body monitor and produce natural steroid hormones. 

Avoid Static Posture

man holding sore back with spine highlighted in red

It is essential to pay heed to the joints and muscles of your spine and hip. Prevent tiredness and strains on these joints by following simple tips. 

Rotate Activities 

You can rotate your activities to avoid the same set of muscles and joints from getting over-fatigued. Take this for an example, if you have been working and standing for some time, you 

might reconsider changing to a different activity, especially an activity where you can sit down. Then you can go back to standing once the muscles and joints have had a chance to unwind. 

Avoid Excessive Sitting 

Please, consider using a standing desk while you work. When you sit for a long duration, the stress on your spinal discs increases. Try and strive to get up every hour and walk a short-range to take the load off your back. 

Check Your Posture 

To do that, you can just your shoulder, neck, and back and whether they are aligned to prevent stresses on your spine. Unsupported, poor posture can lead to numerous problems in your back. It will increase or cause the pain in your back to overflow. 

When you have a flare-up of symptoms, concede to less strenuous activities, such as reading a book, or crafting. Such actions can help divert your mind from the pain. 

Use Red Light Therapy 

woman with back pain showing red light therapy

Light therapy for back pain is one of the most exciting fresh treatments available today. It’s a painless, effective, and a completely natural solution. 

The Science Behind It 

Red light therapy, also called low-level laser therapy, is an unconventional method to manage pain caused by spinal disorders, osteoarthritis, muscle tears, and bone breaks. 

Some instant relief comes from the soothing, gentle warmth of high-intensity red LED bulbs. The heat penetrates deeply, which relaxes the muscles. 

Say, when you’re in pain, your muscles start to tense up and stay that way, which increases the perception of pain. Muscle relaxation makes the brain understand that everything is okay and that the danger is in the past. This relaxation technique helps to lower the perception of pain. 

You can deliver a soothing warming effect with any light or even a hot bath. But, achieving intense and lasting pain relief depends on getting down to the cellular level. That, too, using a linear spectrum of light that’s known to have therapeutic properties. 

Mindful Meditation 

Meditation is an excellent way to improve concentration, release endorphins (feel-good hormones). So, through attentive reflection and meditation, you can master the way your body perceives pain. 

So, don’t wait up and start practicing by finding a dark, quiet room and meditate for 5 to 10 minutes in the morning, every day. Also, try meditating before bedtime to enhance your meditative abilities. 

In case you don’t like to meditate, try easy breathing exercises. These exercises and methods are only going to take 10 deep, slow breaths in a row. They are comfortable, and they won’t take a lot of your effort.

Why more Mindfulness should be your New Years Resolution

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cropped-img_2264.jpg

The New Year usually comes with new intentions. Everyone’s intentions may all be different but they all have one thing in common – change something for the better. There is a common quality – a sense of wanting to improve our lives or ourselves. While many people focus on losing weight, going to the gym more often or reading more books, I would advise you to consider meditating more to create more mindfulness in your life. The reason being, mediation is the key to general improvement and will support any other intentions or resolutions you might have and here’s why.

The reason we need resolutions is because so much of lives are driven by factors outside of our control that we feel the need to put ourselves in the driving seat. We don’t go to the gym because we don’t have enough free time or are tired. We can’t lose weight because we are driven by inner impulses to eat fast food. Take control of your life by being mindful through a short meditation. It will allow you to take a step back and enable you to see things more objectively and from a different perspective. For a short moment – just observe your breath. This will detach you from your thoughts and feelings (such as – I don’t feel like doing to the gym or I really need that cupcake to feel better) and take a moment to reflect. It will give you a moment to see your life with a sense of openness. Rather than being stuck in the current moment, you will be able to take a step back and see what really enables you and what disables you in achieving your goals. You will move from being reactive to being proactive being able to steer your life in the direction you want it.

Commit to meditating a short time each day and you will find other pieces fall into place. You can do it by simply taking a few conscious breaths before entering a meeting room, hopping into the bus on your commute home or opening up the next email. We tend to get sucked into the moment forgetting that there is a bigger picture to us all. By being mindful, you will be empowered to be a better you.

Go on. Give it a go and let me know how you proceed!

To find out more about meditation and other daily practices – follow nikafiguringitout.wordpress.com

What I Learned After Running a Half Marathon

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Some goals I’ve had in my life were pretty simple: get recruited to play college basketball, be the first person on my mother’s side of the family to earn a college degree, and always stay in shape and live a healthy lifestyle after I’m done with college sports. Little did I know it wouldn’t be as easy then when you have an elder adult screaming at you to run faster and lift heavier. How would being healthy look for me moving forward.  

I have always been interested in health and wellness and always knew about the new trends. I also was very good at watching hours of Netflix and experimenting every wing night in town. It’s called balance, right? One thing I always knew was I HATED running.  Couldn’t understand how people could run for miles on end and enjoy it. I envisioned running to Hell every time I would step on a treadmill. This would all soon change.

The life changing moment happened after my mother passed away from cancer. I was obsessed over eating cancer fighting foods and increasing my cardiovascular routines for heart health. It became a crutch for me to focus on while grieving.

In September I decided to channel this energy into training for my first half marathon. I would run it as a fundraiser for my mother and have donations go to The National Ovarian Cancer Coalition. I posted it on social media so I couldn’t back out. I immediately received so much positive feedback and immediate donations. Training would start September 1, 2019.  

I chose a Nike Training Club running plan and swore to stick to it. I would run two recovery runs per week, a speed run, and then a longer run at the end of the week. I would increase mileage progressively as the 14-week plan went along. I incorporated some strength training that I would do in college and a lot of stretching. I also changed my diet to include more carbohydrates, fruits and vegetables for energy. Water and electrolytes would play a key ingredient in hydration as well. I would complete the Philadelphia Half Marathon in 2:17 on November 23, 2019.

All smiles after 13.1

It seems pretty simple, right? Follow a plan and see results. However, we are led to believe that one plan fits all. If you follow this plan a Boston marathoner did, you will run a half in under 1:30. Finishing this race was a huge mountain for me. I thought once I completed it, I would become this intense runner who would catch the running fever and never stop. It is not that simple and I can confidently say I will not be running a long run race this year. And here is why.  

I was lucky enough to have a good job to support the resources I needed such as food, a gym membership, and outdoor running clothes I needed to brave the colder temperatures. Like I said before, there is no one fit all approach or program to running your best half marathon because it is different for everyone. I can say I did not miss a scheduled workout. Even when I would get hurt, I would lower the pace, incorporate some non-impact cardio, and ice to get back quicker.  I seemed to make healthier choices throughout the process with this race in the back of my mind. I had to have my focus on energy and production over looking good in my jeans. Being consistent with my training and diet, I quickly started to see changes in my body. I developed leg muscles the size of Saquon Barkley (not really, but close.)  But with the new leg muscles came new problems. For the last 5 years, I was more concerned about achieving a certain aesthetic. I ate and exercised to look good in my clothes and to feel good mentally. When I started training for the race, I started to feel anxious, like I was back in college playing basketball again. I would panic if I didn’t finish my run in a certain time. I felt if I skipped a workout, I was letting people down who were supporting me and my mom. Some days I wanted to take a bike ride to help me feel better, but I couldn’t because I had to get in my 3-mile run. This was very difficult for me.  

Even post-race, people assume I’m a runner now. They think because I ran 13.1 miles, that I run all the time now or that I already signed up for another race and this is not the case. This can get uncomfortable at times since all I want to do is go to a soul cycle class or, God forbid, not go to the gym for a day and have an evening out with friends. There is still a lingering expectation of me to be a runner.  

Any sort of mental or body anxiety, I feel, hits ten times harder for women in this social media, influential world we live in today. It was very hard for me to battle these insecurities for 2 months. Body image is the very forefront in our society, positive and negative. I always was body positive, because it was always the same. When I started to notice changes, my anxiety went through the roof. I knew I could finish the race, I was a college athlete before, but I was not prepared for the mental toll it took on me.

I will say the aftermath is not all bad (besides not being able to walk for two days after the race.) I have never felt more accomplished in all of my life than when I ran across that finish line. I have also felt a want to run more. I haven’t run more than 4 miles since the race but now I routinely run 2-3 miles a few times a week. Before training, I would run 1 mile once a week. Running is a great exercise you can do anywhere for free. There’s no excuse not to get a short workout in when you don’t have time to make it to the gym for a full workout or are out of town on a trip. It is something I have grown to enjoy in small dosages.

All the health and wellness advice out there teach you how to physically achieve your goals. It doesn’t always necessarily teach you how to handle the changes, the societal pressures, and how to handle life after the goal is reached. It is not always positive. We experience highs and lows throughout any journey.

If you take anything away from this article, focus on being healthy, whatever that means for you. I challenge you to educate yourself and experiment with different health ideas to see what you can incorporate and what works best for you and your health routine. The biggest value is your mental wellness. You have to enjoy the process of a healthy lifestyle. Yes, you need to push yourself in those workouts and do some you may not be up for that day as planned but not every day in the cost of your sanity. For me, my 2020 goals are to worry less and focus more on living good. I’m worried less about how I look in a pair of my favorite jeans and more about trying that new, fun HIIT class in the city. I don’t want any major medical concerns in the future and I want to live a long and happy life with my family and friends. I am setting my own standards and will follow through with them happily.

Body: Post Break-Up

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Like many people, I feel insecure about various parts of my body. I’m in my mid-twenties, I work full-time in a public affairs role, and I live in a major city – all of which contribute to self-scrutiny. During my last romantic relationship, I spent a lot of time and energy in showering, exfoliating, shaving and deep-conditioning my hair, and had a four-step, twice-a-day skin care regimen I didn’t dare skip. I was taking care of my body, as it felt necessary. I spent two to three evenings a week in a Pilates mat class or running on an elliptical machine at my neighborhood gym. I practiced yoga at least once a week.

I thought a lot about what I could do about the parts of myself I felt self-conscious about, like my hormonal acne and the cellulite on my thighs. I was constantly researching new potential “solutions” to these “problems”. I thought that if I could fix these things, if I could stay in good shape, I would continue to be attractive to my partner.

Said partner ended our relationship, and the factors listed above were not among the reasons why. All the same, I have a vivid, visceral memory of the week following the break-up, during which I sat on the floor of my bathroom, crying, thinking of all of the time I had spent debating between purchasing the expensive hair mask sitting on my shower rack, thinking that he would appreciate the scent of my hair more after use.

In the depths of my sadness, I remembered to go to the gym, through the motions on my routines, and spend time and money on personal care. I continued to feel less than confident about my body, because despite all of the above, I’d lost what I had cared about. At a low point, I had the irrational thought that my body had somehow betrayed me. Why wasn’t this formulaic devotion to body care good enough to remain attractive to my former partner?

But as the months went on, and I continued to hit my mat for yoga and Pilates classes, I realized that I was starting to care less about how I looked, and more about how I felt. I felt less insecure, and more grateful for the ability to move and be active. I started to care less about what other people see, and more about what I see and more importantly, how I feel.

Through exercise, meditation and careful thought, I’m addressing my insecurities, but for myself. With a lot of self-searching, I’ve found that it’s more important for me to feel at home in my body than it is to make it agreeable to someone else.

Man running at the track
Man running at the track

Why Yin Yoga Works Well for Athletes

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Are you looking to increase suppleness in the body, improve flexibility and a more focused mind?

Athlete or not, Yin yoga is worth trying. For those of you who may not be familiar with Yin yoga, it is a slower-paced style where poses are held for longer periods of time, anywhere from 30 seconds up to 5 minutes. It is the opposite of a “Yang” style of yoga- the more common power vinyasa classes you often see at fitness studios and gyms. Yin elements involve darkness, cool, intuition, reflection, the moon. Yang elements are light, fiery, active, strength, the sun. Both are different, yet necessary for solid balance. Yin yoga is perfect for athletes since it provides just that. Athletes usually train hard and focus on agility, speed and strength. Yin yoga is a complementary opposite. It’s also ideal for elderly folk for flexibility or just about anybody who needs to slow down (and let’s be real, that includes all of us).

When practicing Yin yoga, the focus lies more on the tendons, connective tissues and joints, areas closer to the bone, rather than the musculature system of the body. Most of the time, athletes are focused on muscle strength, but Yin style allows a deeper penetration of work towards neglected but important areas. Its benefits include increasing flexibility, loosening tight areas, and since it is a more meditative practice, helps with focus and relaxation. Along with massage and other techniques, it is an excellent method of recovery from strenuous workouts and assists with injury prevention. As much as you need to build strength, it is also necessary to release, let go and linger in a calm state which is difficult to do unless you practice it.

yoga student in low lunge, lizard pose
Utthan Pristhasana (Lizard Pose)

What happens in Yin Yoga?

A typical hour-long Yin yoga class may sometimes only have 10 to 20 poses. When you hold the body in these poses for a minute or well up to five, the body’s connective tissue and fasciae are targeted. It may sound simple but remaining still in an asana (pose) is just as challenging of a practice compared to a power yoga class which requires a lot of dynamic movement. Many times, it is your mind and your nervous system which will not allow you to hold a posture for a long period of time. With practice, and more practice, stillness will ensue. This gives the athlete a break from their normal routine of active physical training. The Yin practice is still very much active and intense but in a different sense.

Yin Yoga is also sometimes compared to acupuncture without needles. When you hold the pose, usually focused on the low back, hips, and pelvis for a long stretch and then release, this action of compressing and releasing allows a widespread of changes within energy flow- similar to when an acupuncturist taps a needle into a specific point of the body and leaves it there for 30 minutes. Penetrating deeper in the body down to the tissues, tightness is released, meridians open and in turn organs can perform more efficiently.  More chi, prana, energy flow for an athlete means optimal performance levels.

Principles of Yin Yoga

Bernie Clark is a teacher of yoga specializing in Yin. According to Bernie, there are three principles of Yin yoga which follows:

  1. Play your edges. This means to go only as deeply as you feel in your body, not forcing or rushing into it. The first minute in a pose will feel different from the third or fifth minute in a pose. Allow yourself to settle into it and let the body release to a greater depth naturally.
  2. Find stillness. After finding your edge, try to remain still. This is of course unless you begin to feel pain, tingling, or are struggling to stay in the pose. Another exception is when the body invites you to go deeper, opening and allowing you to sink in. Otherwise, stillness is key.
  3. Hold for time. In order to stimulate the tissues in the way we desire, the length of time we hold the poses allows the changes in our body to occur. After you play with your edges and find stillness, the final thing to do is to remain in the pose and notice the breath and mind.

Following these principles will allow for a substantial Yin practice. These principles also benefit an athlete because it takes a different type of endurance and focus to achieve the objective in a Yin class. This easily translates to better coordination, resilience and persistence in your everyday training and during competition.

Find a Yin Yoga Class at a Studio Near You

Most poses in this style of yoga involves being closer to the ground. Some common poses which you may experience in a class include Balasana (Child’s Pose), Baddha Konasana (Butterfly Pose), Salamba Bhujangasana (Sphinx Pose), Kapotasana (Pigeon Pose), Supta Matsyendrasana (Supine Twist) and the list goes on. The room may be dim to encourage going within and not focusing on your neighbor or yourself in the mirror. Props such as blankets, bolsters and blocks may assist you getting into a pose in a way so that you are able to stay still in it for a few minutes. Yin yoga is not the same as Restorative yoga because the props used in Restorative yoga prop the body up completely. The two styles are similar but there are different focuses. Sometimes the two seem interchangeable, but this is not necessarily the case. Restorative uses many props and restores the body (hence the name) while being a deeply relaxing practice. Yin yoga is relaxing as well, but more intensity may arise while trying to stay in a pose for a long period of time.

I have found at studios that the class name for Yin yoga varies and may be called such names as ‘Surrender’ or ‘Deep Healing’.  To find a Yin class near you, look at a studio website’s class descriptions or simply call and ask! Many studios include this offering in their schedule and Yin yoga is becoming more popular since the need to slow down is relevant for many people. No matter what drives you to your mat, it will surely benefit you. Furthermore, if you are an athlete wanting to improve your flexibility and maintain suppleness, look no further and give this practice a shot. Happy training!