NutraChamps Blog

Category: Fitness

Yoga is so Much More Than “Just Stretching”
“Isn’t Yoga just stretching?!”

Thankfully, it is so much more than stretching. According to the National Institutes of Health, Yoga is a popular physical exercise discipline defined as a “meditative movement practice”. Take from that what you will, but I think that it has, and still is, evolving to be something everyone has to try at least once! Consistent practice usually leads to a plethora of benefits such as:
1. Improves balance, strength, flexibility
2. Helps alleviate body aches
3. Reduce inflammation in the body
4. Helps to keep you relaxed, leading to better sleep
5. Increase energy & better mood
6. Helps you manage and deal with stress
7. Helps you connect with others
8. Promotes healthy self-care/-love
With all those benefits, how could you not want to try it?

Here’s a little bit of information about the history of this bendy practice:
- Over 5000 years old (pre-classical, classical, post-classical yoga, the modern period – in Northern India
- The word ‘Yoga’ is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or ‘to yoke’ or ‘to unite’.
- Only men were allowed to participate in yoga. Historically, if women practiced it, they were mostly invisible or sexually objectified.
- The aim of Yoga is Self-realization, to overcome all kinds of sufferings leading to ‘the state of liberation’ or ‘freedom’. Goal: achieve perfect harmony between mind and body, Wo/Man and nature.
- Modern yoga began in the late 1800s and early 1900s
- The move from post-classical to modern meant that yoga evolved from a mental teaching to a physical teaching in order to explore physical-spiritual connections.
- In the 1920s, yoga started to take off. Indra Devi opened her own studio in Hollywood in 1947 (the very first!)
- It is now practiced by everyone: stiff/flexible people, young/elderly people, slim/curvy people, men/women/other people, rich/poor people, non-/spiritual people… I think you get where I’m going here. It’s for everyone!
Maybe you’ve never tried because it seems boring, or hard, or time-consuming, or even impossible! Starting anything new for the first time can be challenging. If it is something completely out of your comfort zone, it can be even more difficult to get started! In my experience training clients of all levels, I’ve noticed that it is important to offer clients options. This gives them the opportunity to try out different movement styles and exercises, which can help them figure out what works best for their body and what they enjoy most.

Yoga is a great way to cross-train – This can improve your overall performance in your sport of choice or can make you more resilient in your day to day life.

So, you want to try yoga, but you don’t know where to begin…

Studio memberships cost a fortune, and all you have is a yoga mat. Often, classes are overcrowded. You might feel like everyone is a seasoned veteran, meanwhile, you feel like you can’t touch your toes. This should not stop you from attempting your own practice. You can do this in the comfort of your own home, either with or without the guidance of an online instructor.

Equipment you’ll need:

You can get away with practicing on the floor or on a rug. Otherwise, we recommend a yoga mat!

These extra props can be used for assistance or for an added challenge:

1 or 2 blocks (or a Hardcover book), a blanket, a strap (or belt, or towel), a chair, a pillow. And a dog for an added challenge!

In general, most yoga classes will follow a general sequence.
- Centering: meditation or breathing (standing, seated, lying down)
- Preparation: warming up the body for the theme of the practice
- Work: sun salutations are popular and might be the base of your class.
- Standing postures: includes balance and anything in a standing position
- Seated postures: usually around the end of the class to focus on both sides of the body individually
- Backbends: tailored to suit everyone’s skillsets and to strengthen posterior chain muscles
- Savasana: also known as corpse pose. Final resting posture.
There are no credentials to being a yogi. Here are some of the misconceptions of yoga that I hear most often:
- You need to be flexible
- It’s slow and boring
- You need to be spiritual
- Yoga is a quiet practice
- It encourages detoxification by sweating out toxins
Yoga is for every BODY.

Final Thoughts

Getting started doesn’t have to be difficult or intimidating. Becoming flexible is not a simple task, nor is it necessary to be a yogi! There are all different kinds of classes you can join, and it may take time to find the one that is right for you. It can be used as a stand-alone workout, or you can complement your sport by practicing yoga on the side. With that being said, you can make your practice as restorative or challenging as you’d like. I’ve seen great results in clients who have a consistent practice, meaning they get on their mat 3-5 times a week for a varied practice (change it up!).

Yoga, in my opinion, is a blend of stretching and strengthening. In order to progress in any type of exercise, you must add load! If you only stretch but don’t become stronger, your chances of getting injured in the future are much more likely. Find a practice that suits you. The possibilities are limitless: Hot Yoga, Hip Hop Yoga Flow, Iyengar, Yin Yoga. You can work up a sweat or focus on your breath; maybe you can do both! The end goal is up to you. Recognize that this can change depending on your energy on any given day. Give it a try and let us know how it goes!

Resources:
January 19, 2021
Yoga That Will Help With Anxiety
Therapeutic Yoga can be whatever you’d like it to be. The reason it was given this name, is because it is exactly that: THERAPY.

Across varying populations concerning a multitude of different ailments and conditions, Yoga has been shown to prevent, reduce, or alleviate structural, physiological, emotional, and spiritual pain, suffering, and limitations*. In fact, a study in 2005 showed that anxiety disorder is the most common mental illness in the U.S., affecting 40 million adults aged 18 and older*!

We’ve reached the end of 2020, and the beginning of a completely new year, but we cannot forget or ignore the fact that 2020 was quite a challenging year for most if not all of us. According to the American Psychiatric Association, a poll released in October 2020 showed that 62% of Americans feel more anxious than they did at this time last year! Although we can’t change what has happened in the world, we can change how we react to it. Our first reaction may be fear, anxiety, or stress, but can we find a way to prevent or proactively work on this? Absolutely!

What Does Yoga Do?

Yoga is a 3000-year-old tradition and is not regarded in the Western world as a holistic approach to health. In fact, it’s classified as a form of Complementary and Alternative Medicine by the National Institutes of Health. Without getting too into the history and root of Yoga, as I do in this blog post, let’s take a look at the effect yoga has on our bodies to alleviate Anxiety.
- Slow and deep breaths stimulate the vagus nerve, a vital part of the parasympathetic nervous system (PNS). This counteracts the sympathetic nervous system (SNS), which activates our fight/flight/freeze response. When your PNS is dominant, your heartbeat slows, which drops your blood pressure. The more consistent your practice, the more sustainable this is throughout the day, leading to less heart disease and a more calm body and mind.
- Your hormones will thank you! Yoga helps to drop cortisol levels, a hormone released when we experience physical or emotional stress. Too much of this hormone can suppress your immune system, and recent studies show that there is a very real connection between brain and gut health.
- Meditative exercises increase the degree of alpha brain waves, the electrical activity in the brain associated with quiet thoughts, restfulness, calmness, and alertness. In fact, after a yoga practice, you may even notice your attention and hand-eye coordination have improved. With regular practice, this alertness and calmness can become permanent!
Here are a few yoga poses to help melt away your anxiety

Square breathing

No mat needed for this one! Find a lying, seated, or standing position and simply breath for equal counts. For example: Inhale for 4 seconds, Hold for 4 seconds, Exhale for 4 seconds, Hold for 4 seconds. You can even download an app to do this throughout your day: Box Breathing App, Breathe 2 Relax, Universal Breathing are just a few examples. Try this for at least 2 minutes at a time to calm your nervous system.

Source: https://www.matherhospital.org/wellness-at-mather/home-care-for-back-and-neck-spasms/attachment/yoga-pose-cat-cow-illustration/

Cat/Cow

This pose is my go-to in the morning, afternoon, and evening. Don’t be afraid to move side to side as well. Your spine is likely in a fixed position for most of the day if you work a desk job. Getting your spine moving in different directions helps to lubricate your vertebra to keep your lower, mid, and upper spine strong and mobile. If you aren’t using it, you risk losing it! Nerves that run to the organs and throughout your body come from your spine. It’s important to refresh them with movement so new blood and energy can channel through them to the recipients at the other end of the nerve! Breaks throughout the day to practice Cat/Cow can help if you are experiencing bouts of anxiety or stress.

Source: https://www.popsugar.com/fitness/How-Do-Bird-Dog-Exercise-Your-Back-40441615

Bird/Dog

Yes, lots of animal poses! This pose helps you with coordination, core stability, and practices your patience. Starting in a tabletop position, try to keep the spine stable as you lift your arm up next to your ear. Follow that by lifting the opposite leg behind you. Has your spine arched? If so, keep the foot on the ground. The amount of thought you need to put into this is enough to help you forget about whatever anxiety you have on your mind. If you are suffering from generalized anxiety, challenge yourself throughout the day with different versions of this pose, for example: hold onto an object in one hand, or try to lift both the arm and leg from the same side. You might get a laugh out of falling over a few times!

Bridge pose

This strengthening pose technically counts as an inversion, so you’ll get the same benefits of a handstand without having to do one! Inversions are great for building concentration, circulation, and balancing out our fight-or-flight response. Lying on your back, Bend your knees and set your feet on the floor, heels close to the sitting bones. Press your feet and arms actively into the floor as you firm your butt and lift it off the ground. Again, focus on keeping your spine in a neutral position. Avoid arching the back! Hold for 30 seconds to a minute or get in 15-20 repetitions to get your heart pumping.

Source: https://imgk.timesnownews.com/story/legs-up-the-wall-pose.gif?tr=w-600,h-450,fo-auto

Legs-Up-The-Wall pose

As long as you’ve got access to a wall or a chair, this pose is always available to you! Lying on the ground, I like to put a pillow or block under my sacrum (the bone on the part of your lower back that connects to your butt), and then swing my legs up the wall as if you are the letter “L”. It may not look like much, but a lot is happening here. Lymph and other fluids that can lead to swollen ankles, tired knees, and congested pelvic organs flow into the lower belly, refreshing the legs and the reproductive area. Best of all, no warm-up or cool-down is required! This one is great while meditating or trying to wind down after work.

In conclusion, it looks like there is hope for Yoga in the remainder of 2020 and the foreseeable future, but it has yet to be thoroughly studied in colored populations, as most of the legitimate studies I’ve found include small sample sizes of majority-white participants. It would be far better to see these studies conducted in colored communities, low-wage regions. It’s those places where yoga is not affordable, and different countries, like this study that was conducted on women living in Iran. In the end, we are all one community, and it’s empowering to know that we can share this *free* medicine with our neighbors next door or across the globe.

Resources:
January 14, 2021
5 Ways to Stick to Your Morning Workout Routine
Setting and keeping with a morning workout routine can seem very difficult, but it’s the best thing to keep you working out sustainably. It’s been a habit of mine to go to the gym 3 times a week since I was in University. I may not go the same days every week, but I know I can get into the gym at least 3 times a week! Then things would come up. Maybe I would sleep in one day, or go out one night and not feel motivated in the morning. Sometimes I would tell myself I’d workout after work, but that never happened. I realized I had to change my entire routine to start my day off right.

Although it is good to have a morning routine to get you going, I found that if I didn’t start preparing myself the night before, I had trouble sticking to my morning workout the next day. These are 5 things I started doing to win back my morning workouts and feel strong doing them, too!

Organize the night before you morning workout

I know it sounds like you’re back in pre-school and your mom is getting your clothes ready, but this works! I get my clothes (outfit, socks, shoes, and even underwear) ready the night before a workout. Choosing this stuff ahead of time takes the guesswork out of having to do it the morning of, and believe it or not, this can take up a lot of mental space.

There is evidence to show that your mental battery gets depleted as your day progresses. Little things like having to pick our clothes, thinking up a grocery list, and scheduling your children’s after-school sports all add up. John Tierney describes it best: “The more choices you make throughout the day, the harder each one becomes for your brain, and eventually it looks for shortcuts, usually in either of two very different ways. One shortcut is to become reckless: to act impulsively instead of expending the energy to first think through the consequences. (Sure, tweet that photo! What could go wrong?) The other shortcut is the ultimate energy saver: do nothing.” If you don’t want to miss your morning workout, simply laying your clothes out the night before is a simple step you can take to ensure you’re on the right track!

“Getting up for a morning workout will be a lot less miserable if you set yourself up for success the night before. That’s why this week is dedicated to optimizing your evenings for better mornings.” – Shape

Plan your workout ahead of time

Do you know what you’re working on before you start working out, or do you just want to move? There is no right or wrong because at least you are moving. However, if you want to see measurable results, a workout plan can help in the following ways: reduce the chances of hitting a plateau, it takes the guesswork out of your workouts, keeps you more accountable, and can be customized to fit your lifestyle but still challenge you.

Having a plan gives you a general guideline of how long your workout should take. It also tells you how many reps and sets (variables) you need to accomplish for your specific phase, and when you need to change your phase entirely (usually 3 months) to avoid a plateau. Changing your workout after 2-3 months is imperative to see lasting changes. When you do something different every day, it is hard to determine what is and isn’t working for you.

If you do not want to follow an exercise plan, consider whether you will have a resistance training day. When would you prefer a cardio day? For example, Monday, Wednesday, and Friday can be resistance training days, and Tuesday and Saturday can be cardio days. It’s good to know what you’re going to do the next day, week, or month so that you can determine how much time you have for all your other hobbies/activities.

Write it out!

Sometimes writing your workout schedule on a calendar or in a journal helps so that you can remember what you did that day when you look back. Maybe you had a really productive day, or maybe you were feeling a bit drained before work due to your workout. It’s good to see which workouts work for you and which workouts work against you. This can also help you determine if a workout is better in the morning, afternoon, or evening. I personally like my workouts at 2 or 3 pm. This burst of adrenaline has helped to replace an afternoon coffee that I know will just keep me wired late into the night.

Other things you can write about are your sleep, food intake, and other activities that you partook in that day. This will all help you to figure out which schedule works best for you and your busy lifestyle.

Have short-term and long-term goals

Knowing what you want to achieve can help tremendously when it comes to your willingness to stick to your morning workout routine. If you can visualize what you want for the future YOU, it is more likely to work for you. An example of this could look like this:
1. 1. In a month, I want to have more energy
    
    After 3 months, I want to see my skin clear up
    
    In 6 months, I want to do 5 push-ups
    
    After 1 year, I want to lose 20lbs of fat and gain muscle
This list includes some short-term goals, which encourage you forward. It also includes an ambitious goal of losing 20lbs of fat! I highly recommend writing down a few short-term and long-term goals. Along with this, workout with a trainer/friend to build a program around these goals. This extra level of accountability will help you stick to your plan when your workouts start feeling too difficult. Remember: Your workouts will likely not feel easy. They should feel challenging, and this is where you will start to reap the most rewards.

Find an accountability buddy.

I know I can count on my friends for going out and partying. Working out is a different story. Do you know someone who has been wanting to go to the gym or a specific class? Going to the gym with a buddy will help to keep you accountable and change the intensity at which you workout! Make sure you find someone who has similar goals or wants to work hard. That will likely rub off on you.

Maybe going to a HIIT or Yoga class on your own is more than enough for you. You’re surrounded by other active people! For those who know they can hold themselves accountable, maybe signing up for a class on Zoom is enough.

Remember, you can always workout outside as well. I personally love meeting up with my run crew on Wednesdays and Saturdays. The people I surround myself with make a huge difference, especially since Wednesday runs are always Speed training days. Those are definitely not my favorite!

These tips aren’t guaranteed to get you out the door and working out, as some things will still come up. Other things will get in the way of your morning workout, so have a backup plan for when that happens. If you can’t workout in the morning, can you substitute for an evening workout? If you get injured, can you still find a way to work toward your goals? This could include exercising other body parts, rehabbing your injury, or increasing stretching or meditation in order to find more balance in your routine to avoid future injuries.

Let us know if you already incorporate some of these tips into your routine. Have they worked for you? What do you do that is not on this list? I’m open to suggestions on how to improve my own routine and make my workouts more exciting!
December 10, 2020
Ways to Stay Active When it Gets Colder Outside

It’s November and where I live, it’s starting to get nippy outside! I know from experience that this is when I usually slow down when it comes to workouts. I love running outside, but the thought of going outside when it gets colder out is almost nauseating. However, once I’m out there and moving, I don’t regret it! So, of course, I had to find ways to make going outside for my exercise more feasible.

Here are 5 ways that worked for me last year and that I will try again this year.

Keep in mind that these methods are not fool-proof. You’ll still need to find your own motivation to get outdoors. The weather is not always going to be great, but you can still find time to get outside and move your body if you want to keep your fitness going strong throughout the colder months.

(more…)

November 12, 2020
Maximize Your Workout with These Easy Tips

We get it. You don’t want to spend long hours exercising, but you do want to get stronger, fitter, and just look good. It’s possible that you’re not getting the most out of your workout time.

That’s why we put together a quick list of tips to keep in mind for maximizing your next workout, and getting the most out of your time spent on exercising and in the gym.

FUEL YOUR BODY

Giving your body the nutrients it needs is key to your performance when you work out, so don’t skimp when it comes to your pre-workout intake. If you’re feeling low-energy or hungry, then you need a mix of simple carbs and some protein to give you energy without weighing you down. The American College of Sports Medicine says, “Adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance, and improve recovery time. Athletes should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses.” Only half of the work happens in the gym, so be sure to eat right. Working out without the right nutrients and
fuel is “driving a car on empty,” says Riska Platt, an American Heart Association volunteer. You won’t have enough energy to maximize your workout and
your ability to burn calories is limited.

Whether you have a moderate routine, or are a professional athlete who spends long hours in the gym, keeping your body hydrated with frequent, small sips of water will help you stay on your best performance.

Platt also mentions that you don’t need to eat during a workout that’s less than an hour, but for lengthy or high intense exercise, she recommends eating 50-100 calories of carbohydrates such as an energy bar, banana, or raisins every 30 minutes.

LIMIT WORKOUT TIME

Capping your workouts at 30-40 minutes will actually give you more results for your time and effort. Though many people committed to their workouts tend to spend lots of time at the gym, the truth is that after about 40 minutes the benefit isn’t as great. Studies have shown that it’s better to work out at a higher intensity for a shorter amount of time, rather than extend your workout.

Instead of working out for an hour at a moderate level of intensity, try taking it to the next level. Challenge yourself to half an hour of intense, nonstop exercise. You can take 30-second breaks, but move quickly from one workout to the next. Instead of only putting in 75% of your effort for an hour, give it 100% in half the time.

CHANGE UP THE ROUTINE

Mixing up your workout routine will challenge your body and help you have effective workouts. When a person does the same routine for too long, their body adjusts to the stress level and the exercise becomes easier and less rewarding. For cardio, it’s best to cross train and mix up your routine rather than, for example, running every time. For strength training, change your routine every few weeks.

CIRCUITS

Circuit training is one of the best ways to improve strength, stamina, and mobility. A circuit is a series of strength or cardio exercises repeated 2 or 3 times with little or no rest between sets. An all-strength circuit burns 30% more calories than an average weight workout, offers more cardio benefits, and gets you the most out of your time in the gym.

Muscles need time to recover between sets, and doing multiple sets of the same exercise without rest between sets can almost “waste” the benefits your workout should be having. An effective strategy for getting a good cardio workout while doing strength training is to do a series of multiple exercises, so that your body doesn’t rest between sets, but does rest each muscle group individually. Moving quickly from one exercise to the next also helps keep your mind focused on the workout.

MUSCLE MINDFUL

Keeping your mind set on the muscle you’re currently working out can result in more muscle growth in the long run. Staying focused on the muscle(s) being trained through each rep of every set will ensure you’re getting the most out of your time at the gym. Research has shown that people who focused on their biceps while doing bicep curls had significantly more muscle activity than those who thought about other things, so make sure to stay focused instead of dreaming of your post-workout shake.

June 28, 2016