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Benefits of Recovery, and How to Effectively Implement Meditation

October 23, 2017 by Jessica 7 Comments

Amanda Clover, Active Recovery, Innovative Results, Orange County Fitness Playground, Orange County yoga, yogaBy Coach Aubrie Pohl

Mindset. Movement. RECOVERY.

When is your next planned recovery day?

Your body needs to rebuild.
To enhance performance, utilize rest days, and PLAN recovery days.
Recovery is not quite the same as a rest day.

As we allow our body to rest, we accept the action of non-doing and recuperate our nervous system to feel awake.
Recovery is implementing actions and techniques to maximize your body’s repair. This includes proper nutrition, hydration, stretching, self-myofascial release, ice and heat, stress management, intentional breathing, and many other methods that travel deeper than just muscular repair.

Recovery involves repairing the mindset to accept more positivity, diligence, and healing.

It allows one to communicate to their body and re-invigorate torn and fatigued muscle tissue.

Recovery is intentional and integrated effort that should seep into our daily lives to enhance longevity and durability.

* Eat nutrient dense meals to give yourself the proper amount of protein, carbohydrates, fats, and micronutrients that will aid in fueling your body for greater performance and faster recovery. A mindful diet will keep your energy clean, reduce feelings of sluggishness, and clear brain fog. Stay away from processed foods and toxins as much as possible.
* Drink enough water for your urine to be close to clear! Water helps all our internal functions. You will experience more energy, softer skin, and contribute to the well being of your internal organs.
* Stretching and mobility movements will communicate to your nervous system to expand passive and active range of motion in your body.
* Self-myofascial release are techniques and methods of using tools to help heal tissue, release tension, and regenerate elasticity in your muscles.
* Ice and Heat help calm down superficial tissues that are inflamed and release muscular stiffness. Ice baths and whole body ice therapy have lately been proven to be extremely beneficial to overall tissue vitality.
* Stress management is important to regulate our sympathetic nervous system (fight or flight) response and attend to the parasympathetic (rest and digest) response during recovery days. Calm your mind, understand what thoughts are serving you no purpose, and develop more positive neuroplasticity training in your daily life.
* Breathing is both unconscious and conscious. Breathing practices have been used around the world as methods of regulating internal processes, strengthening the lungs, and promoting meditative states and concentration to calm the body.

Tune in to the recovery of your body, and to the recovery of your mind as well.

What image pops into your head when you hear the word meditation?

Is it an image of one individual sitting cross-legged on the ground, with their eyes closed?

Does that image deter you from scheduling the time for “meditation”?

What if, I told you there was a way for you to easily implement meditation into your daily life?
You see, meditation does not have any regulations other than one, to be entirely present in the moment at hand.

Meditation can be accomplished while standing, sitting, running, riding, dancing, and during any other physical stance.

Just breathe, and focus on your inhales and exhales.
Allow yourself to be saturated with the present moment and let the moments before hand and the predictions of the future journey into the ether where they belong.
Tune in, to the NOW.

For just a moment, allow all your stressors to be released, feelings of the past and future to leave, and only experience what is in front of you.

That is meditation, and without those restricted predicaments of when meditation is “supposed” to happen, you can now see the limitless possibilities of when to experience this deeper sensation of life.

It is when you choose to let your monkey mind be still, wherever you are.

The effects of meditation expand and spread through the rest of your life, especially in stages of recovery.

Experience the benefits of body and mind recovery immediately after you start implementing these practices into your daily life.

Want more articles like this?

Check out – Stiff, Sore and Tired? Here’s 50+ Ways to Make Yourself Feel Better Today!

Looking for a training program that fits your mindset, movement and recovery needs? Give Innovative Results a try!

Fill out the form below and one of our Innovative Results Coaches will contact you!

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Recovery Tagged With: Aubrie Pohl, Body Ice, Body Self, Buddhist Meditation, change, Christian Meditation, Fast Recovery, Fuel Your Body, goal setting, healthy living, Human Behavior, Innovative Results, Internal Organs, meditation, Mind–body Interventions, Mindset, movement, Nervous Systems, Recovery, Recovery Approach, Recovery Day, Release Tension, Research On Meditation, self, Softer Skin, Spiritual Practice, Spirituality, stress, yoga

MOVEMENT IS MEDICINE

August 29, 2017 by Jessica 3 Comments

By: Coach Dane Fernandez Dane Fernandez at Innovative Results

WHAT IS MOVEMENT

We have been living in a civilized society for thousands of years, and only up until recently have we seen a decline in of our populations physical abilities. There are few who have excelled at getting their body to its maximum ability and potential, but for the vast majority of the civilized world we have let our immediate environment take over causing physical evolutionary change.

It’s funny to think we live in a society that needs to count their steps in order to meet the suggested physical recommendations for daily exercise. Surrounding environments play a big factor in dictating a routine or habit. When living in a modern environment we feel the need to create things like the “10,000 step a day rule”. We also create modified movement facilities like weight gyms.

Jennifer Lifting with Kettlebell

As a culture we have learned that in order for us to live in the modern world we need to take part in physical activity to up keep one’s health. Gyms and sports are a means to fun physical activity in hopes of improving oneself in dimensions of speed, agility, quickness, power, and strength.

GOOD MOVEMENT vs. BAD MOVEMENT
Are we creating healthy individuals or are we taking people farther from true healthy movement? With generalized and sport specific training we are developing the bodies abilities, but are we doing it correctly and safely? Doing a gym workout is believed to replace the physical activity that we’d normally take part in if we were still living in pre-modern times. Being in a gym setting is probably not the most ideal way to express excess energy but it works with our modern society and culture.

Sport specific and generalized training are great for personal development, they provide essential skills for mind and body awareness. It takes phenomenal strength and control to perform these types of activities. We can all agree that any type of body training is going to be beneficial compared to remaining stagnant. Education, discipline, and time are a few factors when looking at developing a healthy human body.

HEALTHY MOVEMENT vs. UNHEALTHY MOVEMENT Master Coach Aaron with his daughter Hannah
When training is done correctly it can be extremely beneficial as one takes part in their daily lifestyle. The more your mind and body are trained the better they will respond when called upon. It is important to train ‘’the right way” on a daily basis.
Movement in our daily life comprises of multiple movement patterns. When we get stuck in a repetitive day-to-day routine it’s hard for most of us to practice healthy movements. Our movements become repetitive and unhealthy becoming harmful to one’s health.

Healthy movements can be tough to identify with all the misconceptions out in today’s health industry. Stick to the basics and master them, this is key. Once you’ve owned the basics only then can you start doing all the fun and cool movements and workouts.

Healthy movement starts with where the movement takes place. Moving in all three planes of motion will allow your body to be optimally trained. Movement in the Sagittal (Forward-Back/Up-Down), Frontal (Left-Right), and Transverse (Rotation)planes of motion will put a halt to the day to day routine.
Moving correctly takes time and dedication to the basics. Learning to control you body through it’s proper movement patterns becomes essential for optimal human health.

Control has to be one of the most underlooked components to a healthy body. Proper stabilization and mobilization of your body needs to be addressed before performing SAQ, Power, Strength, and Endurance activities or workouts. Capabilities and abilities improve when mobilization and stabilization are performed on a daily basis.

With mobility and stability improving you will be setting yourself up for successful training protocol and workouts. Addressing strength, power, speed, agility, quickness, endurance, and aerobic capacity will be much easier. Focusing on how to train the correct energy pathway for the given workout will be the main concern instead of correcting bad form and posture.

SMART ACTIVE RECOVERY active stretching
Performing movements and workouts will place stresses on your body’s bones, joints, and soft tissues. We’d all like to go day-to-day without any aches and pains and by starting a recovery protocol you will help ensure a healthy body. Succeeding in your workouts are very important for one’s health, but paying attention to how you treat your body after a workout has huge implementations as will.

By doing multiple active recovery techniques your body will start to notice faster adaptations to the stresses placed on it. Placing an emphasis on how your body heals and regenerates itself post exercise is an important part of a great training protocol. Emphasis can be placed on two types of recovery; active and passive recovery.

Usually many different theories arise as to how to do recovery and what methods to use. When dealing with post exercise protocol, one of the first things that should be implemented is an active decompression. This can be considered to be a short jog or locomotion technique to help circulate blood flow in the body, thus improving overall recovery. Other types of active recovery are self myofascial releases along with tissue and joint decompression stretches.

Passive recovery is something that you do without exerting any effort like a hot/cold contrast bath, epsom salt bath, and massage or physical palpation. Passive recovery is commonly mistaken as “my recovery day” which consist of lying on the couch all day doing nothing at all (this is not what we want to do). Using proper passive recovery techniques can provide insights to body awareness and healing. By adding multiple recovery disciplines into your daily workout progression you are supercharging your bodies recovery cycle thus making you a healthier individual.

Add up all the smart movement strategies and start to implement them into your daily regime. If you are still unsure about how to apply there techniques into a fitness program please don’t hesitate to visit a local “smart gym”. Make sure that they go through proper programming and recovery in their day to day progressions.

It’s time to get out there and make your own medicine out of movement.

Filed Under: Uncategorized Tagged With: Active Recovery, Body Recovery, Body Training, costa mesa gym, costa mesa personal trainer, Dane Fernandez, Drug Rehabilitation, Fitness Playground, Fun Physical Activities, gym, Gym Workout, health, Healthy Body, healthy living, healthy movement, High Intensity Training, Human Bodies, Improves Quality, Innovative Results, mental health, Mindset, motion, movement, orange county personal training, Personal Life, Physical Exercise, Psychosocial Rehabilitation, Recovery, Recovery Approach, Recovery Day, smart, Specific Training, strength, strength training, unhealthy, unhealthy movement

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