Movement and Mindfulness

 

From all of us at FX, we hope you and your families are well. Amidst these uncharted waters, prioritizing health is of utmost importance. In this email we will focus on tips from two of our six pillars of health: Movement and Stress Management. Consistently implementing some of these practices can help boost immune function, ease anxiety and depression and improve overall health!

 

Movement

We prioritize keeping you a healthy and well-rounded athlete by hitting each component of fitness weekly! All active members, make sure to log into SugarWOD to get your daily FX Effect, Endurance, and Bootcamp at-home workouts. Also, join us on Facebook Live for Yoga on Saturdays at 8:00 am. Check out the four components of fitness below.

 

Cardiovascular Endurance

How well do you take in and deliver oxygen to your tissues? When we  engage in aerobic activity, we stress the heart, lungs and vessels- making them stronger and more efficient. ACSM recommends at least 150 minutes of moderate activity weekly. Dance, swim, run, bike or walk for 20-30 minutes daily!

 

Muscular Strength

Muscular strength refers to the amount of force a muscle can produce. ACSM recommends strength training 2-3 times per week, using a variety of exercises and movements. Typically, improving strength means heavier weights with fewer reps. Grab a dumbbell and start protecting your bones and muscle mass.

 

Muscular Endurance

This refers to your body’s ability to contract against a resistance. We work on muscular endurance when we hold a plank. It is a great way to develop core endurance through sustained contraction of the abs, hips and shoulders. You can train other muscles to have better endurance with lighter weight and higher reps.

 

Flexibility

Can you move your joints through their proper range of motion? Without adequate flexibility, we can experience increased risk of injury and difficulty performing daily tasks. ACSM recommends stretching 2-3 times per week. Take a yoga class, or grab a mat and stretch during your favorite TV show!

 

Stress Management

Stress is an inevitable human experience. In fact, a healthy dose of stress that is managed effectively “can lead to increased brain functioning, a boosted immune system and better preparation for future stressful situations”, according to verve-health.com. Check out some ways to better handle stress so you can be happier, healthier, and more productive!

 

Meditation

Meditation is a practice to train attention and awareness of the mind. It can alter the structure and function of the brain- regular meditators have more grey matter in their prefrontal cortex! This means better focus, impulse control, and reduced stress and anxiety. Meditation practice can look different for everyone. If you are a beginner, we recommend apps like HeadSpace and Insight Timer. These have amazing guided meditations to get you started.

 

 

Mindfulness

There are many ways to find mindful moments throughout the day- moments to connect to the present. Schedule a recurring reminder that activates on your watch or phone. “I am so happy and grateful for the opportunity to choose joy!” is an example. Or, use walking as an opportunity to practice mindfulness. As you walk, notice the sounds, smells and sights around you.

 

Diaphragmatic Breathing

This exercise strengthens the diaphragm, lowers stress levels, reduces blood pressure, and improves core stability.

Begin lying down in a comfortable position. Place one hand on your belly and one hand on your chest. Inhale through you nose, allowing the belly to rise while keeping the chest relatively still. Feel the belly deflate as you exhale through the mouth. Repeat for 2-10 minutes.

 

Massage

Massage therapy is an effective treatment for reducing stress, pain, muscle tension, and many more ailments. In these times of social distancing, you may opt for a form of self-massage called self-myofascial release technique. Grab a tennis or lacrosse ball and roll along the bottom of your feet or use a foam roller to address tension in larger muscle groups.

 

Need some guidance?

 

At FX Fitness Studio, we want to see you thriving in all pillars of health. If you are struggling to find balance, reach out to any of our certified coaches. We would love to help!