#1- identify your primary stressor and its impact on your health
Getting more sleep
#1- know the value of it
#2- set a curfew
#1- keep water on hand
#2- eat more foods that contain water
#1- use the scientific method to find foods that yield energy and a healthy weight
#2- select foods based on nutrient content
#1- use effort that demands attention
#2- move in 3D at varying speeds and intensities
A well written article states that if a substance is a known poison, but is consumed in a small enough dose that it's effect can't be measured, then who cares. This is common thinking but not the logic I choose to live by. Consider the following scenerio.
A bunch of Native Americans agree that it is not safe to cross a frozen river because it is too thin and a man does anyway and makes it across. Who is right and does it change the mind of the other?
Tip of the day: Do not exchange principles for methods.
Digging deeper: You can't convince someone that it is a bright sunny day if they are looking through a dark and hazy window. Many people fail to lose weight because they fail to believe that they are capable of lifestyle change or that the payoff will be worth it. True belief is the only thing that can motivate people to the point of action.
One of the greatest challenges people face is behavior change. The more transparent we are, the more accurate the view and the potential for progress is greater.
I had a cookie today.
Epistemology is the study of the acquisition of knowledge. Here's what I have come to know about stretching, performance, and recovery:
- Stretching can increase flexibility and decrease injuries associated with limited range of motion.
- Stretching can be done before, during, and after a workout.
- Besides injury prevention, being more flexible allows for greater ease of movement thus can promote more movement.
- Overstretching can reduce muscle force generation decreasing performance and increasing the risk of injury.
- Drastically stretching an injured or very sore muscle may increase recovery time especially if the injured area is lacking is any one of the many required elements to the repair process.
- A healthy joint requires a balance of strength and flexibility.
- A healthy muscle is metabolically active, resistant to injury and can remain strong well into the later stages of life.
- A muscle is composed of about 70% water.
- A 3-4% decrease in body weight from dehyration can decrease performance by 10%.
- Normal muscle contraction requires the right balance of sodium and potassium, calcium, magnesium, and iron.
- Dietary protein (amino acids) are the building blocks for muscle protein synthesis and life.
The main points:
- Done correctly, stretching is good.
- Done incorrectly, stretching is bad.
- When diet (hydration and nutrition at the cellular level) is compromised, performance decreases and the type, intensity, and frequency of your stretching program won't be as effective.
Funny quote: "Flexibility without strength is counter productive while strength without flexiblity is just stupid."
To hear more about epistemology and how we validate information before using it in our programs, contact me at www.strongerliving.life.
Personal trainers look for patterns in the lives of their clients with the hope of illuminating habits that are correlated with certain physical outcomes. Their motivation lies in helping people feel better. It is helpful to be reminded during their passionate attempts to identify these patterns, that they are not doctors, trained therapists, or dietians. They are observationalists, familiar with cause and effect, aware that you are unique but share some commonalities, and that change will only come to those who believe it will be worth it.
At Functional Fitness our personal trainers understand what you're looking for and will help you find and connect your dots.
For stronger living,
At each meal/snack if you consume a good balance of proteins, fats, and carbs, you will experience sustained energy. Some call this the metabolic test.
Getting the correct balance of vitamins and minerals into the body at the cellular level is much harder to do. If there is one thing I learned from my degree in nutrition it was the complexity of interactions of vitamins and minerals and the mirad of outcomes from such.
What do you do?
Literally, eat the rainbow by consuming red, orange, yellow, green, blue, and purple vegetables daily. Since this is very hard for me personally to do, I also take a scientifcally balanced multivitamin (Nurtrisearch Comparative Guide to Nutritional Supplements) that is thrid party tested (NSF and Consumerlab) to be such and manufactured to pharmaceutical grade (FDA Registered Drug Establishment) standards since the industry cannot be trusted.
To learn more contact me or visit my website.
1) How's that working for you?
2) Show me?
Finally, I got some adequate sleep and I feel great!!
Stress versus sleep
For the past few nights I have decided to stay up late and get some things done. Anyone been there? Knowing that my performance in mental and physically capacity will be compromised, the hightened and constant stress of not getting things done was decidedly more injurious to my overall health at this junction. Every night for the past few nights when I layed down, I couldn't help but vocally pronounce, "I love sleep" and thus offically concluding the day by closing my eyes. This morning I awoke with a logged 7.5 hours of z's. I felt energy, brain power, and a decrease in muscle achiness that I hadn't felt all week!
Through trial and error I have come to know that optimal for me is a solid 8.5 hours. Research proves that 7-9 hours is optimal if you are an adult. Research also shows that if you get less than 6 hours you will experience a significant reduction in multiple areas of funciton.