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

relax and recover

 

 

 

 

 

 

 

 

 

 

 

Learn to Meditate with Debbie Barry

Learn to Meditate with Debbie Barry

a Chopra Certified Instructor

meditation 1

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

meditation 1

 

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