Curb Appetite and Energize Your Body

Have you ever noticed that even if you don't want to workout and you force yourself to push through, you're always glad you did? Well, it could be more than just a sense of self accomplishment. Exercise causes your body to release endorphins. What are endorphins you say? "Endorphins are neurotransmitters produced in the brain that reduce pain," says Alan Hirsch, MD, neurological director of the Smell & Taste Treatment and Research Foundation in Chicago. "They have also been known to induce euphoria."

Euphoria, eh? You may be saying, I know what that is, but running on a treadmill on incline is not my idea of Shangri La.

Well here's some good news for those of us who aren't into intense, sweat-dripping exercise: there's more than one path to paradise. Endorphins can be released from a variety of activities including yoga, meditation, walks on the beach, and of course, sex.

So why are endorphins so important? Besides reducing pain and making us feel good, endorphins also curb appetite and have been shown to regulate hormone production. These effects can last for up to 12 hours after the activity is over too! Wow! How's that for a natural high?

So if you're looking for a rush, reach for some endorphins. Your body will thank you ^-^

The Moody Blues and Misplaced Perspective

Your own moods can be extremely deceptive. They can, and probably do, trick you into believing your life is far worse than it really is. When you're in a good mood, life looks great. You have perspective, common sense, and wisdom. In good moods, things don't feel so hard, problems seem less formidable and easier to solve. When you're in a good mood, relationships seem to flow and communication is easy. If you are criticized, you take it in stride.

On the contrary, when you're in a bad mood, life looks unbearably serious and difficult. you have very little perspective. You take things personally and often misinterepret those around you, as you impute malignant motives into their actions.

In low moods we lose our perspective and everything seems urgent. We completely forget that when we are in a good mood, everything seems so much better.

Life is almost never as bad as it seems.

You can look at a bad mood as misplaced energy.When you find yourself in a bad mood, just grab onto the fact that it will pass and hey, it may be a great time for a quick run or another endorphine boosting exercise. Get it out with some boxing, jumprope, dancing like a goofball in front of your bedroom mirror to Lady Gaga....eh hem.

Are we crazy or bipolar? Maybe...but more than likely we are just experiencing the normal day to day or sometimes hour to hour fluxuations in mood. Nobody can be perfectly zen and live in the real world. Get the negative energy out through a productive means otherwise it can manifest into anything from a permanent sourpuss face ( I know you've seen people like this...the "I just bit into the sourest lemon on Earth.") to heartburn, heart pain, and even physical degeneration (Yes, I have seen this).

Be healthy. Be Happy. Love yourself unconditionally. Enjoy Life.

P.S. I know the attached picture has nothing to do with the theme of this blog, but it made me laugh so hard that it put me in a great mood. I hope it will do the same for you. (And in that way, maybe it does go!)

Your Trainer,

Erin Is Awesome

Excerpts taken from Don't Sweat The Small Stuff....and It's All Small Stuff
Richard Carlson, PH.D.

Spice Up Your Life!

No, this isn't about scantily clad women singing bad pop songs. I'd like to talk about two other spices that have much more talent;)

Cinnamon and Turmeric are two power house spices that I reccomend to my clients on a regular basis. Not only do they give your food a boost of flavor, they also add healing properties.
Turmeric has powerful anti-inflammatory properties which is great for that post work-out soreness. According to a study published in Molecular and Cellular Biochemistry, turmeric along with capsaicin (from red pepper) lowered inflammation, and other research has demonstrated decreased joint pain. If that's not enough to get you sprinkling it on your food, a study the Journal of Nutrition, showed that curcumin, the compound that gives turmeric its yellow color, may hault the growth of new fat cells. How's that for talent? Turmeric should get its own movie deal too.

As for cinnamon, it has powerful sugar balancing properties and has even been called "nature's blockbuster diabetes drug." Richard Anderson, Ph.D a researcher with the U.S. Department of Argriculture, has studied the antidiabetic effects of cinnmon for twenty year and NOTHING outperformed the tasty spice in increasing insulin sensitivity. Just so all of ya'll know, when you consume sugar, your body becomes inflammed and holds on to water, toxins, and fat. (BAD) When you supplement with spices like turmeric and cinnamon, it keeps blood sugar levels balanced and inflammation reduced. (GOOD) I like to eat them together in my oatmeal (AKA Spelt) and I find they complement each other nicely that way. I feel like I'm nourishing my body and I feel full and satisfied until lunch time.

On that note, I've posted a recipe for my Bangin' Oatmeal below. Remember it's gluten free ^-^

1 cup water
3/4 cup of spelt oatmeal flakes
1/4 cup of coconut milk
1/2 tbsp of psyllium husks (don't add too much otherwise you'll be eating an oatmeal brick:)
1 tsp of turmeric
1tsp of cinnamon
1 tablespoon of coconut oil
10 drops of vanilla extract
Sea Salt and Stevia to taste

Bring water to boil. Add spelt flakes and wait one minute. Add all ingredients together, allow to cool for a minute or two and then enjoy.

It seriously takes me like 7 minutes to make. Yum! ^-^

Enjoy in good health!
Your Trainer,
Erin Is Awesome

All Star Supplements: Alpha Lipoic Acid

Most people use food as a comfort once in a while. When this becomes habit or when people get a rush from a particular food or they use it as emotional padding, that's when it becomes a problem...even an addiction. It's not just lack of willpower or emotional anxiousness, it's a physical addiction.

I am a firm believer that the body is wise and at times it will crave what it needs. But this healthy craving can be satisfied by a small amount of the food. If the craving is non-stop and causes bingeing and your hands scooping at the bottom of a cookie box, then yes, there is a problem.

So what's the cure? What's the magical fix? Well, there's no magical fix, but there are supplements that can help to end the vicious cycle of sugar cravings.

Changes in diet will help of course, but when your body is still on that sugar pendulum, it can be a tooth and nail battle to control cravings, even if your intentions are the best, your will power is pretty good, and you've educated yourself on the topic. One supplement I find is extremely effective in stopping the cycle is Alpha Lipoic Acid.

In addition to balancing sugar, alpha lipoic acid has a myriad of other beneficial properties. "Alpha Lipoic Acid, the universal antioxidant, recycles other antioxidants in the body and scavenges more types of free radicals than any other known antioxidant. It is also anti-aging and anti-inflammatory for the skin" (James 162). Because of its potency, it has also proven to help prevent sunburn. I can personally vouch for that one.

ALA is a supplement that is worth taking some time to research if you have blood sugar issues and you're looking for an alternative remedy.


Citation
James, Kat. The Truth About Beauty. New York, NY: Beyond Words, 2007.

Everyone Needs a Kick in the Pants!

Accountability is priceless. It's easy to call off on yourself, but when you have someone expecting you or counting on you, you're more likely to stick to your guns.
When I was taking my cycling certification we did this visualization game in three parts. The first part was to cycle as hard as you could and to do it for yourself. The second part was hard cycling against someone you didn't like or a bully. The third, was to cycle for a friend for inspiration or help. Guess which scenario produced the greatest results? The third one!

This is why a trainer (or very dedicated work out buddy) can help keep you on track. You know that if you cancel on a trainer, there will be hell to pay next time. Also, a trainer helps you set goals. I talk about motivational triggers in a past blog which you can access here.
Also, did you know that trainers train each other? It's true! We are not super human with or paragons of perfect nutrition and exercise (at least I'm not:) We keep each other in check. In fact a very special person in my life taught me how important it is to take care of each other (I'm talk about you Ed). My trainer trains me and I do body rolling with him. We keep each other in check and teach each other.

Everybody needs a kick in the pants! If you've tried to stick to the plan and have not found sucess or if your workout buddy cancels everytime there's something good on tv, consider doing a bootcamp or hiring one on one personal training. Look for one that will inspire and has a passion to help you reach your highest goals.

xoxo
Your Trainer,
Erin Is Awesome

Lose the Stress, Lose the Weight

^-^

The newest research has demonstrated beyond the shadow of a doubt that active relaxation triggers better blood flow to your organs, improving digestion and immune function, and thus, weight loss!

Stillness of the mind is one of the core values of yoga. When the mind is still thoughts are clearer, emotions are balanced, and living in the moment is possible. As an English teacher, my favorite themes to cover were transcendentalism and carpe diem. A great yogi once said that if one can live in the present then one can experience true happiness. (Maybe my winding career path is starting to make sense?)

I read this book that has really spoken to me. It is called, "The Yoga Body Diet." What really caught my attention was that the book addressed the mind, body, and spirit as a whole and preached that combining a stress-free diet along with stress relieving exercise that elongates the muscles, oxygenates the body, and calms the mind is one of the most effective paths to weight-loss. Imagine a fitness theory that treats the body as a whole! Hey, that's what I do!

The book has you figure out your Dosha, which is pretty much your character profile. You may have characteristics of other doshas, but one is dominant. There is Vata, Kapha, and Pitta (I'm a Pitta). Special diet recommendations and yogs poses are provided that are meant to help you achieve maximum health and mental clarity for your dosha type.

The book also offers tips to stimulate digestion and detoxification such as sipping hot water throughout the day to cleanse, mindful eating to bring mental peace, and breathing techniques such as alternate nostril breathing to calm the nerves. The book also provides a website, so you can figure out your dosha right now! (Just in case you're as excited as I am:)



So the main message is this- Don't Stress, Give yourself time to chill, and choose a fitness program that adresses not only a scale and calorie counting. Choose a fitness routine that's well-rounded for the mind, body, and spirit.

No Pain, All Gain!: Ways to Naturally Ease Muscle Soreness

Having been in full contact sports most of my life, I've picked up a couple of tricks and tips for alleviating the soreness after a kick-ass bout or a side thrust kick to the ribs. I’ve had bruises so big they deserved their own zip code and I’ve been so sore after judo flips and crashing to the ground after a good foot sweep that I walked like Frankenstein. So, to my readers with a gluttonous need for intense exercise, I say with complete sincerity that I KNOW YOUR PAIN!

Below are a couple of tricks I picked up in the hood;)

Epsom Salts and Hydrogen Peroxide Bath: This combination is effective for a couple of reasons. Epsom salts help with bruises, strains, sprains and are an excellent aid in relaxing the whole body after intense exercise or a stressful day. The salts also pull toxic fluids out of the body, so after soaking in Epsom salts, be sure to drink plenty of water to rehydrate. I recommend adding 2-3 cups per soak and stay in the water for at least 15 minutes. I like to read a magazine or listen to relaxing music to take my mind off of things and unwind.
After adding the Epsom salts to the water, add either 4 pints of 3% Hydrogen Peroxide (H202) or 1 cup of 35% food grade H202 as well. (Note: 35% H202 is very potent and can burn the skin if touched undiluted. Use this grade with caution).

According to www.massagetherapy.com, “When hydrogen peroxide is added to bathwater, the extra molecule of oxygen is released. The famous healing waters of Lourdes, in France, contain concentrations of hydrogen peroxide. Hydrogen peroxide baths often leave the body feeling alert and revitalized, like spending a day in the fresh country air. This gentle bath is antibacterial, antiviral and cleansing to the emotional and energetic bodies.”
This method oxygenates the blood, cleanses, and leaves your skin feeling silky soft. You can increase the oxygenation by taking deep belly breaths as you enjoy your soak. Also, it is recommended to have the water HOT when you soak, but I’ve had plenty of success having the water comfortably warm. Perhaps you’ll notice from the oxygenation that your skin tone will be much more even after taking this special bath.

So adding these two together = BLISS and REJUVENATION!

I recommend also dry brushing your skin before hopping in the tub. Doing so beforehand opens up your pores and jump starts cleansing, helps to break up fatty fibers, and stimulates circulation and the lymphatic system. You can read about how to dry brush in my blog from July, http://mindbodyspiritwell-roundedfitness.blogspot.com/2010/07/3-simple-things-you-can-do-every.html



Try this therapy after your next cardio kickboxing, boot camp, derby practice, or stressful day and see how you feel. If you want to jump in the air and click your heels, you can send me a thank you;)