Jan. 16, 2012

Ask Trainers: Any suggestions on how to relax with friends, and what can I do to energize?

I have two struggles- one is relaxing with friends and enjoying some wine or fun stuff! The other is- energy- I need more-what can I do to energize?
Thanks so much for all you do.

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Posted in Fitness by talltrainer | 3 Comments

3 Comments "Ask Trainers: Any suggestions on how to relax with friends, and what can I do to energize?"

Bo says:

January 18, 2012 at 4:20 pm
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Trainer Bo Knows:

Eat a healthy diet. If you’re not tracking your caloric intake and content, you really have no idea what your vitamin and mineral content is. These vitamins and minerals determine in large what our energy will be for the day. A lack of B vitamins leaves you feeling tired and groggy; Low Vitanin C intakes make it hard to burn fat. Low potassium decreases muscle function and may increase risk of high blood pressure. Unless you know the nutrition content of your daily meals, you will have no way of knowing what to improve. An online nutritin tracker like Vitabot works best for this!

Energy comes not only from a healthy diet, but regular VIGOROUS exercise. If you’re not lifting weights and elevating that heart rate several times a week for at least 30-45 minutes each time, energy levels will be consistently low. Get out and move:)
talltrainer says:

January 23, 2012 at 9:01 pm
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From the desk of the Tall Trainer:

How to Relax –

Easy…take a deep breath…

)

But if you are having trouble balancing fun and weight loss here is my suggestions:

1.) Be Great – have an awesome diet and allow for one day a week to enjoy a glass of wine and some small treats.

2.) Be Moderate – Don’t go for multiple glasses and heaps of treats. Savor the treats instead of inhaling them. have small pieces of yumminess.

3.) Stay Calm – If you blow it don’t hyperventilate. If you eat too much or drink too much remind yourself that it was only one day and get back on track.

4.) Eat before you go and drink water while you are there – Eat some good protein before you go, it will keep you from having too much cravings. I’ve even eaten a few rolled up turkey slices on my way out the door. Have water in-between treats and throughout the evening to help you avoid drinking too much and to keep your appetite in check.

How to have Energy –

I happen to know who asked this question and I know they are a tiny person and they don’t need to lose any more weight so I will answer this with that in mind.

Bo explained this part pretty well too, see above.

I think you are going to need a little more carbs, if not all the time at least cycled high one day a week. That can help keep your body going.

Another thing is expect to be tired if you are expending a lot of energy. If you are high energy around people you will probably feel tired when it gets quiet.

Depression and Stress can rob us of energy and sleep (which in turn robs us of energy). In the winter many peoples bodies down shift. Some of this is vitamin D related. You can take a supplement or Controversial Statement Coming – you could indoor tan (I’m talking 5 minutes Max) just in the deep winter to help your vitamin D and energize a little. I’m talking like once or twice a week not daily. Long tanning will increase your risk for skin cancer but the risks aren’t so certain for short duration and never burning.

hopefully you will feel more relaxed and energized with these ideas. Let us know if we where helpful.
Chris says:

January 24, 2012 at 4:23 pm
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Sleep is very important! When we sleep we recover and our hormones are reset. If we don’t get enough sleep, our hormones can be thrown off, our systems won’t be running optimally and we will be tired.

If we don’t sleep enough we become stressed and our sympathetic nervous system (fight or flight) takes over. When we get plenty of sleep our parasympathetic nervous system is in control and we are calm, focused, relaxed and energized.

Here’s a trick you can use when you are feeling tired mid-day or before bed. Lay on your back, put one foot on top of the other, lay your hands on your belly button and breath very deeply into your stomach. Imagine filling your stomach with air NOT your chest. Your hands should rise and fall as you breath. Breath in as deeply as you can then let the air flow out slowly. Breathing into your stomach triggers your parasympathetic nervous system. Feel the tension release and let yourself sink into the floor. You can do this for 5 minutes or so and you should feel relaxed, focused, and energized. If you are very tired the feeling may be amplified immediately after so do NOT use this technique before driving or immediately before anything that requires a large amount of focus!