Category Archives: yoga

Immune Function & High-Intensity Exercise

Posted on February 17, 2013 | Leave a comment

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When it comes to training there is a delicate balance between over-reaching and overtraining.  While short periods of high-intensity training can be beneficial, it is detrimental to train at that intensity all the time.  More is not always better.

One of the risks of overtraining is that you are more likely to get sick.  There appears to be a U-shaped relationship between training volume (in particular, intensity) and immune function (as shown in figure 1).  In other words, moderate intensity exercise has immune-boosting effects while high intensity exercise can compromise immune function.  This isn’t to say that you shouldn’t do high intensity exercise.  However, you may want to consider taking some extra measures to improve recovery and prevent an infection so that you can get the most from your training efforts.

What is recommended?

  • Periodization.  Regardless of your training goal, you should be including some easy days or rest days into your workout plan.  There should also be weeks when you back off from training really hard.  This allows your body to repair and build on the work that you’ve done and get ready for the next phase of hard training.  Periodization can actually be quite complex so if you’re not an exercise specialist, you may want to consider consulting one (I recommend those with a CSEP or CSCS certification).
  • Adequate sleep.  This will vary from person to person but you may need to catch some extra shut eye during periods when you are training hard
  • Post-workout carbohydrates.  After intense training, it is recommended to eat ~60g of fast-absorbing carbohydrate.  This will go into your muscles and help with repair and recovery.  This is especially important if your main goal is performance.   On the other hand, if your goal is aesthetic or you’re looking to lean down in the off-season, you may not want to eat carbs after your workouts – this will force your body to use fat and convert it to glucose instead. The downside is that your recovery and performance will suffer a little bit so be sure to take advantage of some of the other strategies if you are eating low carb.
  • Supplement with Quercetin (kware-se-tin) – this flavonoid is found in many plants and has been shown to have a positive effect on the human immune system.  Take advantage of its anti-viral and anti-inflammatory properties try including some of these foods into your diet: black or green tea, apples, sweet potatoes, kale, red onion, broccoli, black plums, and berries.  Quercetin is also available as an herbal supplement which may be useful if you are undergoing a period of high-intensity training.
  • Greens powder.  Even if you eat lots of fruits and vegetables, the quality of our soil just isn’t the same as it once was, therefore if you can swing it I recommend taking a daily greens powder to help you get all of the vitamins, minerals, and phytochemicals that help your cells function at their best.
  • Parasympathetic system activation.  Your nervous system has two complementary systems: the sympathetic nervous system is in charge of the fight or flight response and the parasympathetic nervous system is in charge of relaxation.  Most people overtax their sympathetic system to start with and intense training is another stressor on your body, therefore it is important to find ways to calm down and restore the balance.   When the parasympathetic system is in charge, your body is better able to digest food better, fight infections, and repair and build those muscles you’ve been working so hard.  Some things that work for me are listening to ocean sounds, progressive muscle relaxation, yoga, and mindfulness meditation.  Find what works for you.

Remember, training is when you break down your body.   You can’t just keep beating it down without giving it the materials and the downtime to recover and get tougher!   Train smarter, not just more ;)

~Live Inspired~!

Emily

 

References:

Jones HP. Immune cells listen to what stress is saying: Neuroendocrine receptors orchestrate immune function. Psychoneuroimmunology 2012;934, 77-87.

Walsh NP, Gleeson M, Pyne DB, Nieman DC, Dhabhar FS, Shephard RJ, Oliver SJ, Bermon S, Kajeniene A. Position statement. Part two: Maintaining immune function. Exerc Immunol Rev 2011;17:64-103.

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Posted in Being Centered, science, Training, Weight Loss, yoga

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Stress & Your Nervous System

Posted on November 17, 2011 | Leave a comment

Our autonomic nervous system controls many things without our conscious control, including our body’s reaction to stress.  It is in charge of making sure your heart is beating and your lungs are breathing which is pretty amazing when you think about it.  Our autonomic nervous  is the reason most of us feel our heart pounding in our chest when we have to give a public speech or when we are startled or scared.  This system serves many purposes and without it our species wouldn’t have survived very long.

There are actually two different parts of the autonomic nervous system:  one for relaxation (the parasympathetic nervous system) and one for action/excitement (the sympathetic nervous system).  Both of them are always working but it’s a “tug-of-war” relationship, where one system will dominate at different times.   Since stress is linked to 80% of all illness and disease conditions, learning to understand and manage stress is an important for your health.

What happens when the sympathetic nervous system is in charge?

  • Our heart rate speeds up
  • Blood pressure goes up
  • Blood supply increases to your muscles and lungs (and away from your organs and GI tract)
  • Feelings of excitement or anxiety increase
  • Adrenaline hormone is released
  • Attention to detail can increase
  • Cortisol hormone levels go up
  • We are ready for action!

What happens when our parasympathetic nervous system is in charge?

  • The opposite of all of the above!
  • Relaxation also promotes good digestion and absorption of nutrients, as well as recovery and repair of tissues from stress and exercise.

Awesome habits to increase parasympathetic action:

  • Stretching, yoga
  • Laughter
  • Having fun/playing
  • Meditation
  • Relaxation
  • Listening to music that you like
  • Progressive muscle relaxation
  • Massage therapy
  • Eating natural foods and lots of fruits and veggies

Things that increase sympathetic action:

  • Working too much
  • Worrying
  • Drinking too much coffee and/or energy drinks
  • Taking on too many responsibilities
  • Feeling rushed
  • Sitting in traffic/road rage (not even kidding)
  • Financial stress/worry
  • Incivility or rude behaviour of others
  • Big life events or changes like moving, getting married, having a baby, etc.

At the end of the day, it is all about finding a balance.  If you are feeling a lot of stress in your life, don’t despair, there are ways to take control and let go.  The first step to making changes is increasing awareness of where you are in your life right now and where you would like to be.  When you are ready, make a commitment to one thing and stick with it until it becomes your new way of being in the world.  Your body, mind, and spirit will thank you.

~Live Inspired~!

Emily

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Posted in Being Centered, goal-setting, Motivation, sustainable living, yoga

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Top 10 Things to do Outside Today

Posted on July 27, 2011 | Leave a comment

Remember the days before the internet and fancy gyms?  It’s time to take a vacation from the air conditioning and plug-in machines.  Get outside and embrace the summer weather while it is available!   Better for your health, the environment, and your soul!

Here’s my top 10 awesome things to do today.

  1. Learn to play a lawn sport.  From Bocce ball to croquet, horse shoes to lawn bowling, there are some awesome outdoor games that you probably haven’t played recently (if at all).  Find someone who knows how to play (some cities have clubs) or scour the internet for instructions and find a used set of equipment from Kijiji.  Guaranteed fun for everyone!
  2. Have a photo scavenger hunt.  Make a list of random things that your friends (or kids, or other people) have to find/take pictures of.  Have a race and give the winner(s) something fabulous.
  3. Play soccer, touch football, or ultimate frisbee. Obviously awesome. And easy to set up.
  4. Water games.  With a couple of buckets, some water, and some sponges, you can easily set up a water relay race.  Alternatively, you can have a water fight and chase each other with the hose or water guns.  Always ridiculous.
  5. Free Swimming.  Tim Horton’s sponsors free swimming throughout the summer at city pools in Ontario (sorry my Coastal friends).  Of course you can always find a random backyard pool if you are a fast runner with a rebellious streak…
  6. Skateboarding.  Not my stronger suit but if you can hack it, it’s a great way to get some activity and be outside.  Looking for something tamer?  Try long-boarding.  All the hip cool kids are doing it.
  7. Play four-square.  Rewind to your school days, get some sidewalk chalk, and make yourself a court.  Who doesn’t want to relive their childhood for a little while?   For added awesomeness, play it in a park and invite random people to join.
  8. Hit the track  Find a school track and give yourself an awesome and efficient workout.  Warm up with a couple laps, stretch, then do some sprints.  A few sets of 100m and 2oom walk-backs are a great start.  You will burn a ton of calories, it’s free, and it’s better for the environment than running on a treadmill.
  9. Play tennis.  One of my favorite things to do in the summer as a kid was hit a tennis ball back and forth over a line in the road with one of my friends.   There was a tennis court down the street but it was usually occupied so that line in front of her house was the next best thing.  Tennis is easy to learn and there are courts in most places (if not, there’s always a vacant lot or a driveway somewhere!
  10. Yoga.  Find a peaceful corner of a park or use your balcony or deck to practice.  Center yourself, set your intentions for the day, and enjoy the beauty of being.

What are your top 10?  Summer is half way over, so I encourage you to make your list and start doing all the wonderful things you love to do outside when it’s warm.  Hike Algonquin, canoe in the Thames, run around the park with your dog, blow bubbles!  Whatever makes your soul happy and keeps your body healthy :)

 

~Live Inspired~!

Emily

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Posted in Being Centered, ecotarian, sustainable living, Things I love!, yoga

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Top 10 Stress Reduction Tips

Posted on February 7, 2011 | Leave a comment

1. Prioritize your life. This starts with a top-down approach.  First ask yourself what are the most important things/people in your life?  What do you value?  Now, what are your goals for your life?  How does this translate into your goals for this year and this month?  Now what do you need to do this week to support what you really want to accomplish in life?  Are you wasting any of your life energy on things that are not in line with your values and vision?  How can you resolve this?

2. Get organized. Develop a self-management system that works for you.  Do you need to cook all of your meals on Sunday for the week ahead?  Pack your family’s lunches the night before?  Do you need to colour code Tupperware or pack your gym bag the night before?  Staying organized will save you time looking for things and reduce your stress levels when you are busy because you will know exactly where everything is.

3. Eliminate the unnecessary. You don’t have to spend 2 hours in the gym every day to get results and you don’t need more money to be happier.  Instead, eliminate the unnecessary in your life by doing more with less.  For example, have an intense 30-45min workout that integrates strength training and cardio instead of a 2 hour lacklustre one that burns the same amount of calories.  Spend less money buying things to entertain your kids and spend more quality time with them.  Most kids are just as happy renting a free DVD from the public library and cuddling up on the couch with homemade popcorn as going to the expensive movie theatre!  Simplify your life – you don’t have to do a through z – instead, pick the activities that you really value and that add value to your life.

4. Do yoga. I started practicing yoga when I was 15 after finding an old yoga book of my parents in the attic and realized well before it became a mainstay of fitness culture that it had many benefits.  Yoga helps relax the mind and requires deep breathing, which shifts the autonomic nervous system into relaxation mode. If you don’t have much time to dedicate to yoga, starting each day with a sun salutation can be extremely beneficial.

5. Plan free time every week. I really think that everyone should have at least half a day every week where they are free to do something spontaneous.  This is not time to clean the house or do laundry.  Do something that you like, whether it is something creative like painting or something purely fun like going for a bike ride.  If that’s not your style, maybe you prefer soaking up a good book or listening to the radio (for entertaining stories that will have you in stitches I recommend Mornings with Maury on CBC).

6. Get more regular sleep. The amount of sleep we need is highly individual but generally when you are training hard you need at least 7-8 hours nightly.  Experts say that the sleep we get before midnight is the best quality so try to hit the lights by 11pm.  Set up a sleeping routine if you don’t have one already and avoid using your computer or watching TV the last hour before you retire.  The bright lights keep you awake longer and you often don’t realize how late it’s getting.  Try making some herbal tea, doing some light stretches, or reading a little to help you get sleepy.

7. Learn how to say no. You don’t have to do everything by yourself and you don’t have to do it perfectly.  High achievers often take on more than they can chew because they strive for excellence and have lofty goals.  There’s nothing wrong with this, but you have to know how much you can realistically take on without maxing out your life energy.  Focus on a few really important projects or activities – you will do a better quality job and probably find it much more rewarding.

8. Laugh! People who laugh often have much lower stress levels than those who are super serious all the time.  Rent a comedy, play a funny board game with friends & family, watch a comedian, or watch some entertaining YouTube videos (Human Tetris is one of my favs!).  Humor is especially important if you have a very serious job or a lot of stress at work.

9. Talk about it. If something is really bothering you, be assertive and let the person know how you feel.  Make sure you focus on behaviours and not the person themselves, which may end up making them defensive.  Think about how you can make the situation a win-win for both of you.  It’s not about be right or wrong, it’s about making things better!   Remember, conflict is a part of life and an opportunity to create something better.  If you can’t talk to the person, then maybe talking to a counselor or therapist can help you vent your feelings about the situation.

10. Exercise! Research has shown that exercise is very effective at releasing stress.  Stress not only affects us emotionally and mentally – it also has a big effect on our physiology too.  Heart rate and blood pressure increase due to increases in adrenaline, as well as hormones like cortisol which increases fat storage around our midsection.  This is our “fight or flight” response to stress which basically tells our body to respond physically to the perceived threat we are facing.  Exercise is the perfect way to get out this energy!  Do some sprints, an intense interval workout, or attend a hard spin or kickboxing class.  You will feel better when you leave!

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Getting grounded in Costa Rica

Posted on January 23, 2010 | Leave a comment

Last summer I spent a week in Costa Rica volunteering at an organic ranch. Rancho Margot is a beautiful eco-resort located in the lush rainforest near the Arenal Volcano. While the guests enjoyed beauty and relaxation, there was a lot of work going on behind the scenes.

Our days began at 6am when we collected fresh herbs and vegetables from the garden. We also had to help milk the cows and hike up the mountain to clear the leaves from the water filters from the fresh spring. After a breakfast of black beans, rice, and granola with fresh milk (still warm!) we headed back to work.

Over the course of the week I weeded pineapples, made soap, planted vegetables, and worked with horses. The first day was especially memorable – I got to shovel a gigantic pile of compost! ! Talk about a workout! By the time 4 pm rolled around, my tank top was entirely soaked, and I had blisters all over my hands. Still, there’s something wholesome and satisfying in a good day’s work, especially after spending so much time writing my thesis.

Every evening before supper, we would meet at the yoga center to practice. Being outside, looking at the mountains and hearing the sounds of the river below us was so refreshing. I couldn’t think of a better place to do yoga or a better way to complete a day. It was just lovely.

Our meals were simple, consisting of black beans, rice, potatoes, cooked meats, and fresh bread. The gourmet food went to the paying guests but after working like a beast all day, it didn’t seem to matter. Food was food and I was thankful for what I was given.

One of the coolest features about the ranch was their compost-water heater. Giant coils of hose were covered in heaps of compost in a special structure. As the water flowed through the hose, it absorbed some of the heat from the reaction between the nitrogen and carbon in the compost! This water then flowed into the showers and the fresh water pool – what a smart idea!!

While my time at the ranch was short, I had a great experience and am still overwhelmed with the power and beauty of our planet. Sometimes our lives seem so removed from nature, when in reality every electronic device, every item of clothing we own, and every chemical we use somehow comes from this beautiful earth of ours. Pretty amazing when you think about it.

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Posted in Being Centered, yoga