Techniques for Mindful Recovery

 

meditation

In order for you to recovery fully, the process needs to be proactive, planned and effectively executed. It’s important to remember that your body breaks down when you perform physical work/exercise. Exercise and physical work will cause changes in the body such as muscle tissue breakdown and the depletion of energy stores, as well as fluid loss. This will cause the body to fall into a fatigued state.

Recovery after exercise is essential for your muscles and tissue to heal correctly. Recovery allows the body to replenish energy stores and repair those damaged tissues. A lack of proper recovery can lead to over-training, otherwise known as under-recovery or over-reaching.  If your training stimulus is too high or too frequent, then exhaustion can occur if your body does not get the right amount of time to recover.

Overtraining Syndrome can develop if fatigue is not addressed, which can lead to a host of physiological and chemical changes. To put it simply, building fatigue upon fatigue will result in the inability to adequately adapt, resulting in inflammation, missed lifts and mediocre workouts.

There are as many methods of recovery, but finding the right combination that works for your body is key. Mindfulness practices can help across a wide spectrum of issues including personal health, fitness performance, mental acuity, reducing stress. decreasing pain and anxiety.

Techniques for Mindful Recovery:

Hydration
Replace lost fluids! You lose a lot of fluid during exercise and you should be replacing it during exercise, and filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve everyone of your bodily functions. Adequate fluid replacement is even more critical for endurance athletes who tend to lose large amounts of water during hours of sweating.

PNF Stretching
PNF Stretching can help you recover from high impact sports such as skiing, soccer, football, lacrosse, baseball, hockey and running. The foot, knee and hip experience an intense impact frequently during these sports. To stay active and progress in your sport or activity, proper stretching is key.

BEMER Therapy
Improving microcirculation through the BEMER application has crucial effects on the fitness level and training program of athletes. BEMER can help improve the body’s ability to recover from muscle soreness and fatigue from post workouts.

Restorative Yoga
Restorative Yoga is a wonderful type of yoga that is relaxing, supportive and renews the spirit and mind. Restorative Yoga has a profound effect on the autonomic nervous system, which is a crucial element to its ability for helping the body recover. The emphasis is on deliberately slowing down and providing optimal comfort and ease. This restorative yoga practice activates the parasympathetic nervous system, responsible for resting and digesting, restoring easy breathing, lowering blood pressure and heart rates, relaxing tension, and bringing greater balance.

Meditation
Meditation gives us an opportunity to take a step back, breathe, and evaluate our inner soul. Meditation lets us relax, evaluate ourselves, our progress and the benefits to physical, emotional, mental, and spiritual well-being. It promotes internal awareness, an opportunity to objectively observe, versus react, to our environment. It offers you the ability to manage and handle toxic emotions, such as anger, guilt, fear and grief.

Hot Epsom Salt Bath
Epsom salts have been used by many different cultures for hundreds of years. Taking an Epsom Salt Bath is an advanced detoxification strategy that has remarkable health benefits. An Epsom salt bath pulls toxins out of the body; improving muscle/nerve function, reduces inflammation and improves blood flow.

Epsom salts are named after a bitter saline spring, located at Epsom in Surrey, England. Epsom is fairly different compared to traditional salts because it’s a naturally occurring pure mineral compound of magnesium and sulfate. These minerals have very powerful health benefits that can enhance the detoxification capabilities of the body.

Magnesium plays a critical role in over 325 enzymes, helps to improve muscle and nerve function, reduces inflammation and improves blood flow and oxygenation throughout the body. Sulfates are necessary building blocks for healthy joints, skin and nervous tissue. Epsom salts replenish the body’s magnesium levels and sulfates. This combination helps to flush toxins from the body and helps build key protein molecules in the brain tissue and joints.  Source: http://www.epsomsaltsoakbath.com

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Learn to Meditate with Debbie Barry

Learn to Meditate with Debbie Barry

a Chopra Certified Instructor

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Primordial sound meditation workshop

Introduction, benefits of meditation, Layers of life, Learn to meditate

3-Part series Workshop

Saturday, March 9th – 10:30am – 12noon

Tuesday, March 12th – 10:30am – 11:45am

Saturday, March 16th – 10:30am – 11:45am

Practiced for thousands of years, meditation is a tool for rediscovering the body’s own inner intelligence. Primordial Sound Meditation uses individually selected sounds of nature called mantras to disconnect us from the activity of life. These primordial sounds are based on the vibration the universe was creating at the moment of your birth.

Practicing Primordial Sound Meditation on a daily basis will help you:
• Manage stress & reduce anxiety
• Create inner peace
• Improve your relationships
• Lower your blood pressure
• Enhance your sleep patterns
• Connect more deeply to spirit

(Cost: $250/person includes personal mantra, workbook and all 3 workshop dates.)
Cash/Check made payable to Debbie Barry
To register call 203.644.6688 or Debbie Barry dmini14@yahoo.com

Holistic & Integrative Wellness Center
Norton Heights Shopping Center
300 Heights Road, Darien CT 06820
www.inspiretrainfit.com

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Yoga Nidra Workshop

Yoga Nidra Workshop

Healing through deep relaxation with Alison DeNicola

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REST & RESTORE

Restorative yoga is a deeply restful practice that invites us to visit the many levels of our being and open the door to ease and bliss.  Paired with aromatherapy and sound healing, it is an amazing way to access and release energy that is held in the body.

Yoga Nidra Pic

Join Alison DeNicola to experience a deeply relaxing restorative practice accompanied by sound healing and yoga nidra. Using essential oils, crystal bowls, chimes and other sound- take a break to honor yourself, reset and restore your energy and receive the gifts of this practice.

Saturday, March 16, 2019

2:00pm – 4:00pm

 ($40/person) Cash or Credit Card

To register call 203.644.6688

All are welcome!
No prior experience necessary


Holistic & Integrative Wellness Center

Norton Heights Shopping Center

300 Heights Road, Darien CT 06820

www.inspiretrainfit.com

Reiki Healing Circle

 

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Reiki Healing Circle

Energize your day with a meditation and a Reiki healing treatment.

Thursday, January 24, 2019
6:30pm – 8:00pm
$15/ per participant

Holistic & Integrative Wellness Center
Noroton Heights Shopping Center, 300 Heights Road, Darien CT
To register call 203.644.6688

“Where there is love there is life” – Mahatma Gandhi

What is Reiki?

Reiki (pronounced ray-key) is an ancient Tibetan healing art that dates back nearly three thousand years.  It is a hands-on method that uses Universal Energy to heal and return to balance elements of the body, mind and spirit. It is not a religion, nor does it require a belief system to work.  It is a powerful yet gentle healing technique. As our current medical system explores and integrates complementary modalities into the healthcare system, Reiki can easily be incorporated as a wholistic, multidimensional healing technique.

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The Benefits of Reiki:

  • Restores balance to the energy field.
  • Induces the relaxation response decreasing stress and disease.
  • Stimulates endorphin production decreasing pain and energizing the body.
  • Stimulates immune response enhancing body’s own healing mechanisms.
  • Establishes mental well-being.
  • Increases mental clarity.
  • Enhances individual and group dynamics, increasing awareness, communication, trust, and rapport.
  • Increases self-awareness and acts as a tool for self-renewal and growth.

Meditation in the Workplace

Mindful Meditation

Happy Office Worker with Zen Gesture

The intension of meditation is to bring the body to a state of harmony, peace, tranquility, and awareness. There are numerous clinical trials of the positive effects of meditation. Mindful Meditation has been shown to help reduce stress, anxiety, and offer deep relaxation.

Meditation has been found to result in significant elevation of positive mood state and decrease in stress and cortisol levels.  Research on mindful meditation has demonstrated a reduction in symptoms of anxiety, panic, depression and even chronic pain.

Meditation has been demonstrated to exert a positive influence on the hormones and stress-related disease.

Group of young people and teacher sitting in Padmasana pose

Transcendental meditation is the most evaluated meditation technique in use today. Research has demonstrated a decrease in hypertension, cholesterol, insomnia, anxiety, posttraumatic stress, and depression.  The TM technique originated as an ancient Vedic approach to health introduced by Maharishi Mahesh Yogi. It is described as a simple mental procedure practiced for 20 minutes, twice a day while sitting comfortably with eyes closed. A distinctive state of psychophysiological rest occurs where the meditator experiences a state of thought in the form of a mantra or a sound.  This state is deeply relaxing and it has been described as a wakeful hypo metabolic physiologic state.

Research on TM shows increased longevity, and improved cognitive functioning in seniors. TM has also demonstrated lower baseline levels of respiration, heart rate and cardiovascular disease

Source: Mosby’s Complementary & Alternative Medicine

By Allison Milano- Stolar, MA

Health Fitness Specialist

www.inspiretrainfit.com

Workplace Wellness

Take a Stand!

Body Language

Are you sitting too much?

Research shows that the average American sits 10-12 hours a day and the effect of sitting too long are harmful to your health. It’s important to take breaks from your desk as much as possible throughout the day. Smart phones. Tablets. Laptops. Computers. All this technology is changing our posture and harming our health. Your neck bent down. Your shoulders and back rounded. This creates an imbalance of our head, neck and spine.

Besides the obvious, sore neck, shoulders and back pain, poor posture can lead to depression, poor memory, moodiness and even low self-esteem.

How can you combat the technology slouch? There are simple ways to improve your posture at work, at home and at the gym.

Simple stretches you can do to take breaks from sitting at your desk.

  • Back Stretches
  • Forward Bend
  • Leg Stretches
  • Chest Openers
  • Standing Spinal Stretch
  • Side Lateral Stretch
  • Shoulder Stretches
  • Shoulders Shrugs
  • Posterior Shoulder Stretch
Stretch at workplace

Sitting is the new smoking

Simple exercises you can do to take breaks from sitting at your desk.

Sit less, walk more…

  • Take the stairs
  • Take a walk during lunch
  • Yoga in the office
  • Pilates in the office
  • Desk Push-Ups
  • Foam Roll in the Office

 

Stay Strong & Fit during the Flu Season

Business group in an active break
Regular exercise is one of the best immunity boosters to prevent catching the flu.
Many large corporations provide on-site gyms or memberships. If your small to mid-size business cannot provide these services but want to help employees stay healthy and fit then Inspire Fit Train can help. Inspire Train Fit offers wellness seminars, exercise classes, and incentive programs aimed to inform, teach, and assist corporations in the goal of total employee health and wellness.

Mind, Body, and Spirit Wellness Seminars

The Workday Workout – This class will get your muscles and heart pumping. This 45 minute express workout can help boost morale and increase productivity.

Total Body Tune Up – This class will use multiply modalities to bring your body back into balance and tranquility.

Vinyasa Yoga – This yoga class includes mindful deep breathing combined with yoga poses and stretches that promotes a healthy mind and body.

Meditation for Beginners – This meditation class uses mindful deep breathing and visualization to relax and reduce stress.

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What are the benefits?

 

Benefits for the Company

Increased job performance and satisfaction

Increased productivity

Enhanced corporate image

Reduced absenteeism and sick time

Enhanced morale and work relations

Boosts employee retention rate

Increased camaraderie

 

Benefits for the Employees

Reduced stress and stress-related illness

Increased relaxation and energy

Improved memory and body awareness

Improved happiness and creativity

Enhanced overall health

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allison@inspiretrainfit.com

www.inspiretrainfit.com

203-644-6688

Reiki Healing, Meditation & Aromatherapy

Reiki Healing Helps to Fight Off Flu

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Reiki has healing power which includes helping to build up your immune system. Studies* have shown that Reiki can improve your white blood cell count which boosts your immune system.

While there are no guarantees to prevent the flu, there are many things you can do to improve your chances of avoiding it. Getting the flu shot, good hand-washing, maintaining a good diet and using Reiki can help your odds of preventing the flu. See below for more tips on flu prevention.

In addition to helping your immune system, it also helps with relaxation and improves sleep all which lead to better health.

Reiki is a gentle healing technique that reduces stress, relieves pain, and facilitates healing, mentally, spiritually, and physically.

*Source: The Journal of Alternative and Complementary Medicine

Reiki is a form of alternative medicine developed in 1922 by Japanese Buddhist Mikao Usui. Since originating in Japan, Reiki has been adapted into varying cultural traditions across the world. Reiki practitioners use a technique called palm healing or hands-on healing through which a “universal energy” is allegedly transferred through the palms of the practitioner to the patient in order to encourage emotional or physical healing.

The 5 Spiritual Principles of Reiki

  1. Just For Today Do Not Worry
  2. Just For Today Do Not Anger
  3. Honor Your Parents, Teachers, and Leaders
  4. Earn Your Living Honestly

“Reiki is the art of inviting happiness”… Mikao Usu

Allison Stolar has been a certified Reiki Practitioner and Energy Healer through the Center of Living Light since 2002. She is an experienced healer who has treated hundreds of client using the Usui Healing System, crystals and aromatherapy with essential oils.

aromatherapy

Aromatherapy with Essential Oils

Aromatherapy is a natural way to de-stress, unwind, relax, energize, balance and revitalize body, mind and spirit.  Pure essential oils are the essence of nature that are extracted from flowers, leaves, bark and berries.  It is through the sense of smell that the plant’s fragrant essence can impact emotions, memories, and suit every mood.  Try adding just a few drops in the tub for a relaxing bath or in a bowl of hot water to scent a room.

February is the perfect month to make your own home aromatherapy to fight off the cold and flu season. Here are two of my favorite oil mixes for the season.

Colds & Flu

Distilled water 1 fluid ounce

Lemon 5 drops

Clove 5 drops

Sage 5 drops

Colloidal Silver 5 drops (optional

lemon

 

Room Disinfectant

Pure water 2 fluid ounces

Tea Tree 10 drops

Thyme 10 drops

Eucalyptus 10 drops

Eucalyptus

 

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