Beat That Bloat!!

Beat Bloat and Stress in 14 Poses!
     Holiday digestion can be a little tricky. Unfortunately, the delicious holiday meals are not easy on your digestive tract. Fortunately, there is a better solution than taking Tums. Stress can also be a side effect of the holidays, as wonderful and fun as they are! I know of something that can kill 2 birds with one stone!
     Yoga can reduce bloating and indigestion by stretching your intestines and moving around those gasses to let the food get through the digestive tract. Your body can absorb nutrients and get rid of what it doesn't need, releasing that awful bloat. It can also reduce stress to help you get into that holiday spirit!! Of course, Yoga has SO many health benefits, it is worth your time all year round! Now is a great time to try it out, and see a whole new you, BEFORE the New Year! Do it today, make it part of your weekly routine, and be your best, happiest self for Christmas.
     This routine was developed by Zayna Gold. She has Crohn's disease, and created this routine to help relieve the bloating and flatten your tummy while also easing your stomach pains. Read this article to see what to do to relieve your body in 15 minutes.

14 Poses for Better Digestion

    I hope this helps! I love the holiday season, so much to be thankful for, love the lights, the sparkle, the music, and the joy that is supposed to be a part of this time of year. All to often it can get lost in the stress of travel and large gatherings, gifts for everyone and redecorating. I hope that after a few minutes of yoga, you have the time to remember all the things that you love about Christmas and your family and all the things you have to be thankful for. In fact, I'd love it if you would comment below with some of those things!! Let's share the holiday joy while we are living healthy - every day!

The Difference a Stretch Can Make

The Difference a Stretch Can Make

Saturday Stretch

     See the difference between these two pictures? Sometimes, when you're feeling like you are just not getting where you want to be, a stretch is all it takes to change the way you look. 

     Stretching your shoulders, specifically, can have a number of benefits. Opening your shoulders up can reduce back pain, make lifting objects easier, cause you to appear taller and thinner, and help you put forth a new confidence. You appear happier in general (and you might BE happier, since your back doesn't hurt!) When your shoulders are properly aligned, you can also lift heavier weight and lift higher. Since opening your shoulders opens so many opportunities, let's go over a few ways to do that!

     

 The stretch to the left is GREAT for lifting your shoulders up and elongating your waist. It is also a great stretch to do after working your back doing exercises such as Lat Pull Downs, Rows, Flys, etc. The stretch to the right can be done with the same exercises, and will reduce tension in your upper back, allowing your shoulders to relax and stay open.

 This stretch will open your chest and your rib cage so you can stand tall and proud. Ladies, it is also helpful for lifting the "ladies" so they stand a little bit perkier. This stretch will also reduce soreness from exercises such as Push Ups, Bench Press, Cable Pull Downs, etc. I recommend doing it both ways, as shown. The one on the left will stretch more of the upper pec muscle, while the one on the right gets much deeper into the whole muscle.

     Remember that you must hold each stretch for 30-45 seconds to get the full results. When stretching after a workout, it will release the Lactic Acid that builds up in the muscles during exercising, reducing the soreness that can follow and improve how quickly your muscles recover. When they recover more quickly, you can expedite the process to get whatever results you are working for. 

     I HIGHLY recommend incorporating these stretches into your regular routine, at least when you work those muscles, but even better do them every day as a stretching routine. I promise the extra few minutes will be well worth it as you see your body changing, and feel the difference from the inside. You will be able to walk with your head high and confidence radiating from your face and presence!

The Importance of Rest, Relaxation, and Recovery

     I know that you all know you should have rest days in between your workouts, but do you know why? What's the big deal? I've always been the type of person that always wants to be moving, so telling me to sit down and rest feels like punishment. Especially after 3 months of feeling very limited at the end of pregnancy, I was so ready to be up and moving around after delivery. I figured I'd start out with some light cardio and light weights, keeping my heart rate low and taking it easy. I was so bummed when my doctor told me that I could do nothing of the sort for 6 more weeks. Sounds like such a long time! Some days I did push the limits, lifting heavy groceries or moving furniture, and I saw consequences (nothing to end me back up in the hospital). Anyway, it was just a reminder of the importance of rest and recovery, no matter how big or small. 

     So you didn't just go through major surgery, it was just a tough week of workouts and you're not even that sore. Recovery isn't that important right now, right? False. When you push your muscles to the limits, you are breaking them down and introducing lactic acid. The acid is what makes you feel sore. If you do not stretch and rest to let the muscles heal and release the lactic acid, you will find it much harder to build strength and lose weight the way you want to. If you are very sore, you do want to keep the muscles moving so they don't become tight, but don't push them. Light walking around the house will do for that. You will find that with at LEAST one rest day a week, your physical benefits will grow much faster and your results will be maximized. 

     What about this relaxation part? Sure, it sounds nice, but who has time for that these days? I'm telling you - make time! Taking a small amount of time for yourself each day, or at least a few hours once a week will make the difference in your whole life, not just your physical goals. When you continue to be running and stressed and busy, your mind and body stay in a worn-down state. If you take a little time to do something that just feels good - a hot bath, getting your toes done, watching your favorite show, going for a walk outside - it can significantly reduce your stress level, and here is why that is so important. When your body is stressed, it releases a hormone called Cortisol. Basically, your body thinks that it is in a dangerous situation, so it will keep you awake (making you even more sleepy), and cause you to retain fat for energy. If you are stuck on a plateau with your health and weight goals, check your stress levels and take 5 minutes (or an hour) for just you. 

     Rest and relaxation are vital to any recovery. If you want to get back on track and increase your results more quickly, remember to keep balance and recovery as part of your normal routine.

Saturday Stretch -

                
   Saturday Stretch

     There are all kinds of workouts - High intensity interval training, fat burner walks, and everything in between. No matter how you choose to work out, or what your goals are, there is one thing that is ALWAYS important; STRETCHING. 

Without stretching, the muscles will take longer to recover since they cannot release the lactic acid as quickly, and this results in loss of strength in the muscles and loss of effectiveness from the workout. Don't you want to get the best results from your workouts? We all do, and that is why I am a HUGE advocate of stretching. 

Stretching releases that lactic acid that builds up in your muscles when they are under stress, such as when you are working out. It also elongates your muscles for a leaner look, can help reduce cellulite, and increases the range of motion in your joints, making it easier to sit, reach, walk, and move around in general. Knowing all that, 15-30 minutes a day is well worth it!

There are so many different kinds of stretching, including static stretching, passive stretching, dynamic stretching, foam rolling, ballistic stretching, active isolated, isometric, and proprioceptive neuromuscular facilitation. Sounds really complicated, I know, but it's really simple and should be a part of everyone's day. 

This particular Saturday, I just want you to know that ANY stretching is better than NO stretching. If you worked, it stretch it - BEFORE it hurts. I recommend stretching at the end of your workout to cool your muscles down slowly and work out the tension that you just built up during your workout. 

Saturdays after this, I will go more into the types of stretching, when they are appropriate, and how they will help you! For today, and the rest of this week, just do the best you can, stretch slowly spending about 15 minutes or so after each workout and see the difference! 

Live Healthy ;)

Tiffany Mercer
NASM Certified Personal Trainer
NASM Fitness Nutrition Specialist
NASM Weight Loss Specialist
http://www.facebook.com/wonderfullymadept
wmtraining13@gmail.com