Breath Slower

When people get frustrated, intense, nervous, angry and all those other emotional states that cause disease and stress within the body, they begin to breath faster. If we can pause…take a deep breath… we begin to see the situation and our own reactions in a clearer light. Every single living human, every single minute of every single day, takes 8-12 breaths per minute. If the breath is something so consistent and so vital to our everyday life, perhaps we should give it a closer look.

Being that I spend a lot of time helping people reach their health and lifestyle goals here in San Diego, I get many opportunities to hear what motivates people to run that extra mile and rep out their last set…and over the course of 10 years only one person has asked me to address his breathing issues, and that is because his wife said if he continues to snore as he does she will be forced to move out.

Even though the two main breathing muscles, the diaphragm and the intercostal muscles, cannot be seen… by no means justifies that they shouldn’t be trained. Stop right now and breath in for 8 seconds…feel how your chest expands, you puff up and you feel more alert, right? Imagine if you everyday you gave yourself a chance to have a full deep breath! There are hundreds of ways to train those deep breathing muscles and train our bodies to be more and more efficient with how we consume oxygen. Start doing a little research on pranayama or step into a yoga practice and let your body and mind expand!

 

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Adequate Hydration

Adequate hydration is one of the first steps to becoming healthy. Water is essential to life. Sustaining your body’s natural hydration levels is key to reach optimal performance through daily activity and exercise.

The body is made up of more than 60% water. The human body relies on water for temperature regulation, proper digestion, joint lubrication, and removal of toxins and waste. The question is how much water is enough? Hydration varies between individuals, according to health and fitness expert Dr. Fereydoon Batmanghelidj, to maintain your body’s natural hydration levels individuals should consume half of their body weight in fluid ounces. For example, a weight of 160lbs should consume approximately 80 ounces of water daily. Hydration can also be monitored with urine color (light: hydration, dark: dehydration) and sweat loss (change in body weight before and after exercise).  When exercising it is important to replenish fluids during and after exercise; the amount of fluid consumed should be based on the duration and intensity of exercise performed.

What to drink when you exercise?  There are several options to choose from when selecting a drink to hydrate with and it varies for each individual. The most convenient and most commonly used fluid is water. It’s free, it’s natural, and it hydrates!

 

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Grapefruit and Spinach

If weight loss is one of your main objectives make sure you are getting GRAPEFRUIT.  This is GREAT for weight loss because it will stimulate your metabolism.  Also this is a great source of vitamin C.  So low in calorie but packed with taste.
And from the vegetable world make sure you are including a lot of SPINACH.  You cannot get more bang for your buck.  No calories…no carbs…this is a nutritional super food.  Real high in vitamin K, vitamin A, tons of calcium and protein so a fantastic option for vegetarians.

Good luck and I am here to help you with your weight loss and fitness goals in any way I can.

 

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