Wellness Wednesday #7 – Changing My Mind

I haven’t been as successful as I had hoped with posting weekly Wellness Wednesday posts, but I feel like I have been better about reflecting upon these elements of wellness. When last we “talked” we were discussing Feelings. Today I chose to combat some of my negative attitudes and emotions toward chiropractors and I went to one to have my shoulder evaluated. If you follow my training on Map My Run you will have seen many posts this past week about my shoulder clicking and popping. I may have an injury, but… Continue reading “Wellness Wednesday #7 – Changing My Mind”

Workout Wednesday #7 – Breathing for Optimal Performance

Do you know how to breathe? Way back last fall I asked you to take notice of your breath in the first Mini Movie Monday post. If you haven’t watched that video….you may want to. Breathing is essential to our daily life and especially to our performance as athletes and fitness enthusiasts. This Runner’s World article (and many others) highlight one such study regarding runners and it’s pretty much a universal truth when it comes to exercise:

“Exercise improves the conditioning of the diaphragm, the muscle that separates the chest from the abdomen, and the intercostal muscles, which lie between the ribs and enable you to inhale and exhale,” says Everett Murphy, M.D., a runner and pulmonologist at Olathe Medical Center in Olathe, Kansas. “When you take a breath, 80 percent of the work is done by the diaphragm. If you strengthen your diaphragm, you may improve your endurance and be less likely to become fatigued.”

This was backed up by researchers from the Centre for Sports Medicine and Human Performance at Brunel University in England, who recently measured fatigue levels of marathoners’ respiratory muscles and leg muscles. They found a direct link-runners whose breathing was the most strained showed the most leg weakness-and concluded in their study that the harder the respiratory muscles had to work, the more the legs would struggle in a race.

The key to preventing lung-and leg-fatigue is breathing more fully.

Therefore, today we are going to learn a yoga breathing technique known as Dirga Pranayama that will teach us to breathe more fully in our daily lives as well as during our activities.

And, as always….

While I am a fitness professional with multiple degrees and certifications, this workout is unsolicited, un-sponsored, and not intended as advice for you to use to diagnose your own injuries, treat them, nor rehab anything; nor is it an exercise prescription that will meet your personal needs, likes, and abilities. Please check in with your healthcare professional if you’re having health problems and before starting any new exercise routine.

Just curious…

How has breathing impacted your performance? Your life?

Workout Wednesday #2 – Breath of Joy

Last Thursday my classes at CFCC started the semester with breathing exercises. We end that first day with the Breath of Joy which I mentioned back in my 30 Days of Yoga post. They leave to start the new semester feeling awake, energized, and smiling big (mostly because it’s one of their first silly things I ask them to do in class).

Last night I was struggling with what to share today for my second Workout Wednesday post/video and during the Farewell Address by President Obama, it came to me: Breath of Joy! Why? Because it makes you happy and this week for me has been about being happy. See Monday’s post for more on that…..and without further ado:

What makes you happy right now?