Coping with Stress

I did a post about this before, but I wanted to revisit the topic. My mom came down to visit this weekend and she is having an incredibly stressful time in her job right now. She's been having horrible migraines that last for days as well as gastrointestinal discomfort. She said she was going to the doctor on Monday about it. I told her she was stressed and she needed a massage. Mom called me today and said that the doctor told her, "It's very likely stress related, get a massage and/or try some yoga." That's right mom, the Tiffani knows best, so this article is for you. (And anyone else who is dealing with a tremendous amount of stress in their life)

Last time I covered some of the effects stress can have on your body and briefly went over some ways to deal with that, but I want to go a little more in depth on how to handle stress as opposed to just listing all the terrible things it can do to your body.

First it's very important to identify the sources of stress in your life. If it is something you can't avoid (in my mom's case it's her job) then you should try to work on limiting unnecessary stress. (By the way mom, time to find a new job.) Here are some things you can do to help with limiting your stress. (This website does a great job of explaining them)

Avoid

• Learn to say NO.
• Avoid people who stress you out.
• Make your environment comfortable and reduce sources of anxiety

Alter

• Express your emotions instead of bottling them up
• Be willing to compromise and let some things go
• Attempt to maintain good time management, but not to the point it stresses you out more.

Adapt

• Look at the big picture
• Focus on the positive
• If you're a perfectionist, try not to be so hard on yourself

Accept

• Realize there are things you can't control, and don't try to control them
• Try to find the silver lining
• Learn to forgive (yourself and others)
• Share your feelings

Here is the part I REALLY wanted to focus on. I have stress... I am hurting and I feel miserable from my stress, what can I do!?

• Take a walk
• Sometimes just getting out of the house and away from everything for a minute will help clear your head. I often find if I am stressed that physical work helps me to kind of shut my brain off from all the things I am worrying about. If I am walking or working out or doing yard work I tend to zone out and focus on my task as opposed to obsessing over whatever is bothering me.
• Spend some time in nature
• Spending some time just sitting in the sun and listening to the birds or wind in the trees can be very relaxing. Sunshine provides us with much needed vitamin D and it is, in general, very good for your mental health. (There is a type of depression called S.A.D. which is Seasonal Affective Disorder. This most commonly happens during winter months when there is less sunlight and can be treated by photo-therapy and U.V. lights. Just goes to show sunshine is important!)
• Call a good/trusted friend
• Sometimes talking to someone who you love and trust, who is willing to just listen and let you vent, can make you feel worlds better. It really helps to get all that anxiety out and express it in a healthy way. 
• Go work out
• This is along the same lines as physical activity for me. I only focus on the work out. Sometimes stress or anger can fuel a very intesive work out. It's a great way to get some of that anxious energy out of your body and you will usually feel exhausted but satisfied at the end.
• Keep a journal and vent in it
• For people who don't like venting or talking to other people as much, keeping a journal can be a great way to get all of those negative emotions out. By putting them down on paper you are getting them out of your head and not keeping them bottled up. You can write whatever you want in the journal, scribble up the pages, and get all that stress and frustration out in a safe way without worrying about 'bringing someone else down'. (Even though your friends are happy to listen and support you and they love you, sometimes it's just hard to talk to people.)
• Take a long hot bath
• Aaaaaaaaaaah, So relaxing. Just don't fall asleep in the tub.
• Light scented candles or other aromatherapy
• Just having some nice smells around the house can be great. Especially when coupled with a hot bath or with your massage. For those of your who scoff at thinking just smelling something can help you feel better, there is some scientific evidence that it really does work. If you're interested The Mayo Clinic offers a brief explanation on aromatherapy and this site explains a little more how it actually works.
• Drink a hot beverage, like teas or hot chocolates. (Maybe not Coffee as it has a lot of caffeine).
• Sometimes holding something warm in your hands can make you feel safe and relaxed. And teas and hot chocolates are yummy. Just make sure you're staying away from things with high volumes of sugar and caffeine as that can have the opposite effect of what we are trying to achieve.
• Pet an animal.
• Scientific studies have shown that petting an animal significantly lowers your blood pressure and reduces stress and depression. There are lots of programs now that will take dogs, cats, and even rabbits into retirement communities and hospitals for people to pet. If you don't have a pet you can always go to your local shelter and spend some time loving on the animals there.
• Spend time on a hobby away from electronics,
• I have found (and I am probably going to get a lot of crap for this) that hobbies involving electronics, like video games, don't do a great job of alieviating stress. It has been my observation that they provide more of an escape then a stress relief as they can be very intense and mentally taxing. When I play a video game, I get very wrapped up in it and when I finish after playing for an extended period of time I feel tired and anxious. Gamers will probably deny it, and don't get me wrong, I LOVE video games, but I don't think they're the BEST source of stress relief. Especially if you like first person shooters and play online, it can be frustrating and irritating when you die over and over or can't get past a certain point in the game, etc etc. Then you wind up even more stressed out than you started with. (although there are some really cool games like Flower that can be relaxing in their own way) In today's world with everything so inundated with electronics and instant updates, try getting away from that and going back to basics. Paint, draw, garden, build models, read, write, fish, hike, bike, haiku, sudoko, jigsaw puzzle, the possibilities are nearly limitless!
• Get a massage
• I set this in bold because massages are AMAZING. I could go on and on about all the awesome benefits of getting a massage. They help your muscles relax, increase blood flow, release stored toxins so your body can flush them, and all kinds of other wholesome goodness. They're awesome. Get one. And drink lots and lots of water when you're done.
• Learn or practice meditation or yoga 
• Meditation can help you focus your mind and clear away distractions. It can be calming and can help you find your center when you are feeling frazzled or overwhelmed. Yoga is a great work out that incorporates stretching, breathing and meditation. It's pretty sweet stuff.
• Listen to some upbeat music
• Music can have a huge affect on your mood. If you are stressed or down, don't listen to heavy metal screamo music. Listen to something light and positive to help bolster your good mood and positive attitude.
• Watch a comedy movie
• Laughter is undoubtedly one of the best medicines out there. Look up a funny video on you tube, watch your favorite silly movie, talk to people who make you laugh. Laughing releases endorphins into your body and can make you feel great.
• Dare I say it... this last one... intended for mature audiences only. You'll have to highlight the text to read it. Otherwise, move along and don't be offended. ^_^
• Have an orgasm. That's right. I said it. Get frisky with your partner or your favorite toy. If you think laughing releases a lot of endorphins into your brain... it's marginal compared to what your body gets after you have an orgasm. Enough said.

In my last article I talked about setting a healthy lifestyle which included eating good whole foods, making time for exercise, reduced caffeine and sugar intake, and avoiding alcohol and drugs. It can take some work to get these habits established if you don't already do a lot of these things, but the benefits are well worth it.

So now, everyone go get a massage and feel better. (Especially you mom!) 

Eating Healthy on the Road

long day with totoro...

I took a short road trip this weekend to see my mom in Joplin, MO and check out the Japanese festival at the botanic garden in St. Louis. Which was amazing. If anyone gets the chance to go, I highly recommend it. The gardens are beautiful and the whole trip was a lot of fun. I even got a Totoro hat!


But I digress...

I really wanted to post about how to eat when you are on the road!

I absolutely love travel, but I HATE fast food. (Don't get me wrong, I love the occasional fast food burrito, but I have gotten to the point where my body hates me for eating out.) But what are you supposed to do when you are on the road and there are only greasy icky options and gas station foods all around you?

Here are helpful tips for eating healthy on the road!

When you are traveling by car, the easiest thing you can do is pack a small cooler and stock it with water, juice, fruits, veggies, nuts, yogurt, string cheese, sandwiches, etc. Avoid drinking soda as much as possible, and try to stay away from very salty/greasy or sweet snacks like chips, cookies, chocolate, etc. If you are unable to pack your own cooler, or you forget, here are some tips for picking snacks at the gas station and places along the road:

Try to find the fresh fruits or foods with an expiration date. Most gas stations now will usually have a basket with apples and/or bananas and such in them. You can also look for things like string cheese and yogurt in the cooler section. If you cannot find these foods in the cold section or the fruit looks a little on the questionable side, opt for nuts or dried fruit. Trail mix is usually a pretty decent option.

When looking for places to eat, if you just have the munchies, if you can find a Starbucks, grab a fruit and cheese plate. If your only option is fast food, you can opt for a salad, making sure you go for grilled chicken as opposed to crispy chicken and go for a light dressing. You can go for a burger and fries, but the key is portion control. Do NOT super-size your meal! You can get away with a small burger and fries without too much damage to your calorie intake. As far as dinners and sit down places are concerned, be sure to avoid fried foods if at all possible and make sure you eat your veggies.

Most hotels now have mini-fridges and microwaves in the room. Avoid the temptation to eat out and swing by the local grocery store instead. Grab some T.V. dinners (Lean cuisine) or other small easy prepare foods (a loaf of bread and sandwich meat, cheese, etc) as well as some fruit (apples, grapes, etc) and string cheese, nuts, and such for snacking on. This will probably save you a bit of money and your stomach will likely thank you for it later.

When traveling by air, go ahead and pack nuts, dried fruits, protein, cereal bars, and such into your carry on bag. You may not be able to take your water through security, but I have had no trouble packing an empty reusable water bottle and filling it up at a water fountain on the other side. If you have to eat airport food avoid the burger joints, pizza parlors and taco stands and go for sandwiches if you can. Pick one with a lean meats like Turkey or Chicken and try to get as many veggies as you can on your sandwich. Go for fruit at the counter and always choose water over pop. Juice and low fat milk are also good options.

Hope this helps or gives you some ideas. Happy traveling everyone!

~Samurai Girl Sahara


Useful links/sources:
Best Picks No Matter Where You Are
Meal and Restaurant Advice
More of the Same

A request to instructors everywhere

A teacher can either make or break a class, a subject, or a concept. I truly believe the reason I always hated math was because I struggled to pick up the concepts and I never had very good teachers who were willing to work with me on it.

If the teacher understands that they are talking about, that is really important, but I don't think that automatically makes them a good teacher. 

In my opinion a really good teacher is someone who is passionate about both learning and teaching. They are excited about what they are teaching, which is infectious and in turn makes the students excited and engaged. They are good at communicating. A really good teacher is someone who understands that you might need to explain the same concept different ways to different students because there are different learning styles. While one student may be able to hear an explanation, another student may need that explanation worded differently while another student may need a visual aid to understand the point a teacher is trying to make. A great teacher will be able to teach across all learning spectrums or be able to explain the same concept a number of different ways until something clicks with the student. And finally, a teacher needs to be knowledgeable on the subject they are teaching. 

If you end up with a teacher who is not excited, cannot communicate or does not know what they are talking about it can make learning an incredibly difficult and frustrating experience.

If you are in an instructor position, I would strongly encourage you to do research on learning types and related teaching methods. There is nothing more frustrating than being a student and asking for help and having your instructor be unable to communicate with you in a way that you understand. 

For example, this evening in Aikijutsu class we were practicing shomen uchi irimi nage and one of the assistant instructors made the comment that I was doing certain parts of the technique wrong. (Go figure, its the 20 year throw...) They then showed me how to correctly perform the technique on the other assistant instructor. While I do pick things up visually I am a much stronger at learning kinesthetically. (which is to say I have to do it to get it) I asked the instructors to walk me through the technique as I was doing it on them. Instead they proceeded to show me the technique on each other several more times and explain in great depth the concept and workings behind the technique. I understand how the technique works, but if I cannot feel where I am doing the technique wrong or right as I am actually performing the technique, all that knowledge is useless to me. I asked them again to please allow me to do the technique and walk me through it as I was doing it. The instructor who had initially made the comment I was having problems continued to say "No, watch, THIS is how it works," while still doing the technique on the other instructor. After a good 5 to 10 minutes of having both assistant instructors try to help me and another student chime in and I became so frustrated I gave up and just went back to trying to figure it out with my partner.

This is NOT ok! If you are a teacher or instructor in any field, I IMPLORE YOU, on my knees, to please research learning styles and teaching methods for the sake of your students. PLEASE. 

For Martial Arts instructors specifically, Sensei Nick has recommended Martial Arts Instruction. This is the next to read on my list. 

Next post I will post a bit about learning types and related material. Till then, keep it cool everyone.

~ Samurai Girl Sahara

Stressed Out?

Feeling stressed out lately? I am. I'm in the middle of making some huge life changes. Changing jobs, changing states, moving, etc. Half my things are in Colorado, half of them are in Oklahoma, I have no job, and $1200 student loan payment to figure out how to make this month. In addition, Sensei Nick is on the other side of the world for the next 34 days or so. Wooo!

So, in light of all the apprehension and anxiety I've been feeling I wanted to share some facts about stress.

Stress is very bad for you. It is incredibly hard on your body.
Stress effects

• Your Brain: how clearly you think and make decisions as well as how you react emotionally to people and situations. It can also cause headaches and migraines.
• Your Teeth and Mouth: stress can cause you to clench or grind your teeth, which is very bad for them and can lead to TMJ, problems with joints in your jaw, and some studies show gum disease. Stress can also cause canker sores. 
• Your Heart: hormones released into your body when feeling stressed cause your heart to beat faster and blood vessels to constrict, stress has also been linked to high blood pressure, blood clots, and even stroke.
• Your Lungs: people with Asthma or COPD may experience extreme symptoms when stressed
• You Tummy: stress can cause nausea, vomiting, diarrhea, stomach aches, cramps and even ulcers.
• Your Skin: stress can cause break outs including acne, cold sores, and fever blisters. 
• Your Hair: stress can make your hair fall out! Its true. 
• Your Muscles: stress can cause tension to build up in your muscles, especially around the neck, shoulders and back which can lead to all over body pain
• Your Immune System: stress also suppresses the immune system and can cause you to be more susceptible to infections. If you want to avoid getting sick, try to avoid stress.

Well... That's some pretty terrible stuff. As I said, stress is VERY hard on your body. Luckily there are things you can do to cope with stress and avoid some of these icky symptoms. These include:

• SLEEP - be sure to get a good nights rest, 8 hours if you can manage it.
• EAT PROPERLY - most people eat junk when they're stressed out, but by making sure you eat well balanced meals in healthy portion sizes you'll be doing your body a huge favor.
• EXERCISE - this one is huge, most people feel too tired when stressed out to work out, but this is one of the best things you can do for yourself. It helps you burn off some steam and is good for your body. Take a walk/jog/run or head to the gym and pump some iron for half an hour. You may not feel like you have time, but usually when you are stressed and feel that way is when you need to work out the most. Make time and you'll feel much better for doing it.
• PLAN AND PRIORITIZE - planning you schedule, making a to do list, and prioritizing things you need to accomplish can help if you're feeling overwhelmed. Start with some of the small easy stuff and cross these tasks off your list when you are done. This can give you a sense of accomplishment and be a moral booster. You can do it! Don't over-schedule yourself. Also, when setting goals, be sure you are setting SMART goals.
• RELAX and/or MEDITATE - be sure to take some down time. Take a hot bubble bath, lay down in a quiet place and just focus on breathing techniques, meditate, do something that you find enjoyable and non-stressful. Taking a little time to do something for yourself can help you feel rested and restored. It can quiet your mind and give you better focus and more perspective. One thing I think people don't do enough these days is slow down and relax. Sometimes it really is ok to just do nothing.
• TALK IT OUT - talk with friends or family, someone you trust about your anxiety, apprehension, and stress. Sometimes just being able to talk it out helps and you'll feel a lot better after you've just gotten it out of your system. Plus, friends and family also usually form a great support network and can be a great source of encouragement and helpful advice. Avoid negative people or people who are more likely to contribute to your stress. 
• AVOID IF POSSIBLE - finally, avoiding stressful situations (if you can) is the best way to deal with (or not deal with as the case may be) stress and it's side effects. 

So, if you're feeling stressed out, take a walk, eat some fruit and nuts, make a to do list, remember to breathe. Just remember, this too shall pass and you'll be all the stronger for it. Talk to people who are supportive and keep putting one foot in front of the other. 

Have a good week all. I believe in you!

Sources: 

Stress Side Effects

Stress Management

A bit more on stress

7 Essentials for MA students and teachers

Last of the information I'm going to post from the Miller Seminar, I debated back and forth about whether to post this or not, but I feel this is pretty essential information. These are all things most dojos don't cover but SHOULD. This is essential for both students and instructors to know. If you're interested, Meditations on Violence covers everything much more thoroughly. I'll be posting information from and a review of Facing Violence once Sensei Nick brings it back from Singapore and I get a chance to read it. ¬.¬


Self Defense - 7 things you (and your students (or teachers)) NEED to know:

1. Legal and Ethical - Legal - Don't go to prison for doing something you thought was ok. Disarm/disable the attacker and get the heck out. Don't disarm him and then stab him with his own knife and kick him while he writhes in pain on the ground. Ethical - know your own laws. Know where your glitches and lines are, know what you can and can't do.
2. Violence Dynamic - its stupid to study Martial Arts/Self Defense without studying how violent predators attack. That is the question, Martial Arts is the answer. You cannot study the answer without knowing the question. In addition, do not train against stuff that never happens in real life. Study how people really attack and work to that. 
3. Avoidance / Evade and Escape / DeEscalate - Avoidance - Avoid places where violence happens. If violence does happen, Evade and Escape! Run towards safety and away from danger, this means running towards lights and people, remember witnesses, etc. Deescalate - know when you can and when you can't. If someone is in an altered state of mind, you probably won't be able to talk them into calm, rational thought, so best just get out and notify the authorities.
4. Operant Conditioning  - when confronted with a new situation, people go through the OODA loop. Observe, Orient, Decide, Act. To limit the amount of time it takes you to get through the OODA loop, you need a decision stick instead of a decision tree. Keep things as simple as possible to narrow down your reaction to Stimulus - Response Stimulus - Response Stimulus - Response etc. 
5. Freeze - EVERYONE freezes, this is normal, the only thing you can do to try to break the freeze is to tell yourself to do something, and then you have to make yourself do it. Then you'll want to freeze again, so you have to make yourself do something again. 
6. Fight - in a fight, your skills WILL go to shit, you won't know anything, you won't know who or how or why, or anything, bad guys smell and they don't care if they get in your space and they hurt you. If you are losing badly, then you have nothing to lose, so anything and everything goes. If you're going down, take the guy with you.
7. Aftermath - there will be legal, medical and psychological aftermath. As far as the immediate goes, GET SAFE, CHECK YOURSELF FOR INJURIES, and then CALL IT IN ASAP. If you are OK with what happened, THAT IS OK, don't let some counselor tell you that you are broken and should have damage and trama. If you aren't ok with what happened, that is ok too! You WILL be ok, You will change and grow and you will never be the same again, but you will be ok.  

How to Select a School

In lieu of moving to a new school I felt that I should type up the information I got from Sensei Guinn about selecting a school to study at.

*note, you can also find a lot of really good information about finding a good instructor and a good school in Chapter two of Kane and Wilder's book Way to Black Belt. I highly recommend it.

When selecting a school:

Do research on different types of martial arts to see what you might want to learn and what you think would work for you. Do you want a striking art or a grappling art? Learn about several different types of arts before you make your selection. Pick one that appeals to you and go try it out. If you don't like it, you can always try another one. You can also look into the history of the martial art you want to study, and by learning the original context of your art you can learn alot about how it was used and what its strengths and weaknesses are. Some arts focus on footing and were created to work on slippery rocky hillside terrains. Other were designed for fighting in close quarters, alley ways of busy cities and such.

When looking for a dojo/selecting an art to study, be aware that schools with "jutsu or chaun" means "practical application" and will be (or should be) focused more on self defense application of the art. Schools with "do or go" means "the way" and will more likely be more focused on the spiritual aspect of the art. Keep in mind how you want to study before you pick a school. Neither is wrong, but (and I think Wilder and Kane mention this in their book, which is probably where I got this) They are just different means to the same end. With a Jutsu art you are studying the practical first and then reach the spiritual later as you understand and master the application, With a Do art you begin with the spiritual and then you begin to master the application as you understand the techniques. I might have that mixed up, but that sounds right. 

Once you actually go to visit, first and foremost look to the instructor(s):

-Is he/she knowledgeable?

-Does he/she know what he is doing?

-Do the students seem happy and knowledgeable?

-How does the instructor handle the class? Is he/she in control? Do the students listen? etc.

-Are the upperclassmen helping the lower classmen?

-Are the students working hard? Do they look like they are having fun? Are they happy? Do they seem fit? (If they are sweating, that is not a bad thing.)

In general, try a place for two or three months before you decide anything. No signing a contract right away. (Trust me on this, things may seem dandy at first, but the longer you are at some place, the more things you will find out about how the organization REALLY is) You should never have to pay for a trial class. If you do, they are most likely more commercial than anything, and you should probably stay away. Take advantage of as many free classes as they will allow you take. Never sign up for anything the day you go in. 

ALWAYS listen to your intuition. If you have a bad feeling, then get out. Don't stay, don't come back. I cannot stress this enough.  

If the instructor tries to tell you something that goes against common sense, it is probably wrong. Kris and Wilder also discuss looking out for cults as well. For example, "We break our bones so they heal up stronger than before!" ... seriously? You don't want to study at a place like that. Attitude is everything. Look at the attitude of the instructor and the students. You probably don't want to study some place where people are mean, harsh, violent, etc.

Make a journey of your training. Nothing learned is wasted. Even if you switch dojos a few times or try different arts before settling into what you like and what feels comfortable. Keep a journal. Take notes. Absorb all you can. Have fun. 

Thats it for now.

I have a busy time ahead, job searching and moving, hopefully I will have things sorted out by August at the latest, but I will try to keep posting in the mean time. 

Have a good week all!

~Samurai Girl Sahara

Do It Till You Vomit!

Ok, not really. No one really wants to work out till they vomit. But I thought I'd make a quick mid week post in lieu of my work out this evening in which I DID almost do it till I vomited!

When you start training, it is pretty normal to feel horrible, out of breath, tired, weak, sick, nauseous, etc. I know the first time I trained with my trainer, I felt like I was going to puke, it was horrible. But, I went back for more! The trick is not to give up, the feeling will eventually go away as you get into better shape.

HOWEVER.

Sometimes, when you're working out really hard, you can push yourself so hard you can feel sick. In my case, it seems every time I do a particular exercise, High Knees, I feel like I'm gonna barf. Feeling exhausted, sore, sweaty, tired, these are all pretty typical when you're working out really hard, at least in my experience.

Pushing yourself till you really can't go anymore is fine, but at the same time be sure to listen to your body. My trainer told me what to do if you get sick today, because I definitely almost hurled!

If you really feel like you're going to hurl, then stop and walk it off. The worst thing you can do if you feel like you're going to barf is sit down because then it settles in your stomach and when you get back up and start to work out again you'll feel even worse.

If you are dizzy or light headed, then you need to sit down and take slow deep breathes. Breath slowly in through your nose and out through your mouth. To help control your exhale, you can make your lips into an O shape, kind of like you're puckering up to give a big smooch, and breath out through your lips.

To be honest, I felt pretty silly today, having to stop and walk through a gym full of people into the cardio room to get on a tread mill and walk a little bit because I thought I was going to puke. But my trainer assured me, this happens to a lot of people. She said she's even thrown up before. Do not be embarrassed! You're just pushing yourself to epic awesomeness! But on your way to epic awesome bad ass-ness, take time to take care of your body. No one really WANTS to throw up, so if you really feel like you're gonna puke, go walk for a few minutes till the feeling goes away, it shouldn't take long. If you're dizzy and light headed, sit down for a bit, drink some water and take some deep breaths.

Finally, to help prevent feeling sick, weak and tired during your workout, remember: Consume those complex carbs within an hour before you work out! Between an hour to half an hour before is best. That will help provide you with the energy needed to make it through.

Have a great week, no barfing! ^.~

~Samurai Girl Sahara

Does size matter?

Yes. Size matters. Especially when it comes to... FOOD! Another food blog this week.

If you're anything like me, you probably love food. When I sit down to dinner, I usually clean my plate. And I like to have seconds. When you're eating healthy (or when you're not) you need to make sure you're keeping your portion size in mind.

Check out this nifty quiz I found from Prevention Magazine! I think you'll be shocked to learn how much you should be eating of what.

SWEET QUIZ!

They also have a downloadable PDF that you can save (and print if you want) that shows portions as compared to common items, like a tennis ball or dice.

Smaller meals are much better for you than eating a lot of food in one sitting. Eating 5 or 6 mini meals a day, every 3 hours or so, is much much better than 2 or 3 large meals several hours apart. In addition, if you're eating good snacks, fruits, veggies, nuts, yogurts, and healthy meals, you're likely to feel full longer, and be less tempted by sugary snacks or get so hungry you over eat, or eat whatever is near by, even if its bad for you.

Thats it for this week. Have fun with the quiz! ^.~ Feel free to post your scores.

Next week, awesome abs exercises!

~ Samurai Girl Sahara

Eat Before You Work!

Hey all, sorry for the late post this week, had a crazy weekend. The topic of the week is FOOD. I have decided to post on the importance of eating! In the last few days I have heard a couple of comments on the subject of eating after your work out rather than before, or not having breakfast till after your work out, etc. I feel these are probably some pretty widespread and common misconceptions, so lets clear the air!

First and foremost, breakfast is very important! In fact, it really is the most important meal of the day! When you go to sleep at night, your body goes into fasting/hibernation mode as it is essentially starving for 6 to 8 hours while you sleep. So, when you wake up the first thing you need to do is feed your body! This will jump start your metabolism and pull you out of hibernation mode. You really need to eat about half an hour after getting up. If you're lazy and like to sleep in till the last possible minute, like me, this can be very difficult to manage, but it is extremely important that you eat! You cannot get into shape or lose weight permanently if you don't eat regularly.

When you eat, the less processed food you are eating the better. Eggs make a great breakfast item. Scrambled or omelets are a great way to have your eggs and spice them up by tossing in some turkey, spinach, mushrooms, low fat cheese, etc. I have been leaning towards fat free Greek yogurt with fruit, oatmeal and nuts mixed in as thats a little on the faster side. Either way, be sure you eat!

*A side note: Working out in the morning is optimal, as it helps wake you up and gets your metabolism going for the day. Also, if you work out in the morning, then its out of the way and you have the rest of the day for work and play. If you cannot work out in the morning, working out in the early evening is better. The closer to bedtime you work out, the worse it is. Sometimes, it is unavoidable, but work out earlier in the day if you can.

Breakfast is important, even if you're unable to work out in the mornings. Eating at the very least half an hour before your work out is equally important. Not just that, but eating the right thing is key.

Before you work out, be sure you consume complex carbs. Complex carbs include wheat bread, brown rice, other whole grain foods, vegetables, and fruits. If you do not eat, especially complex carbs, before your workout you will not have enough energy to make it through your workout.

After you work out, be sure to consume a protein and a simple carb. This will rush the protein to your muscles. You should not be consuming simple carbs any other times. (or at least keep them to a minimum.)

So, best thing to keep in mind this week, and beyond: Eat and be happy and healthy!

Have a good week everyone.

~Samurai Girl Sahara

Some very basic injury tips

This first week I was going talk about goal setting, but in light of a shoulder injury, I thought I would take a moment to talk about what do to if you get hurt. Obviously its best to stretch and warm up properly before you exercise so you can avoid getting hurt because, well, it hurts. But, in the event that you do get hurt, its important to take care of it right away.

First and foremost, I'm not a doctor, and if you get hurt, you probably want to go see one. Just to check it out and make sure you're not seriously injured. Your doctor can diagnose exactly what the problem entails and how best to treat it.

However, should you pull a muscle, sprain an ankle, strain your rotator cuff, etc. Here are some tips that should tide you over till you can get in to see a doc.

For Wrists, Knees, Ankles, first and foremost, when you feel the pain, stop and rest! Take some anti-inflammatory meds (ibuprofen) and put some ice on that injury. Keep ice on it as much as you can, taking anti-inflammatory every 4 to 6 hours. Keep your knee or ankle elevated if possible and stay off it as much as you can till you get in to the doc. Wrapping the sprain tightly is a great

For a shoulder injury, the first step is the same. Stop doing whatever caused the pain. Again, best first practice is to go see a doctor first. I have strained my rotator cuff before, so I know thats what I have this time. For a rotator cuff strain, be gentle with your shoulder. Rest, take the anti-inflamatory meds, alternate between ice and heat. Keep this routine up till you shoulder heals, this could take up to 2 weeks. My doc suggested a week of not lifting anything over ten pounds and taking two Aleve in the morning and two at night. Stretching is key. Be gentle, but do not put your shoulder in a sling or stop using it all together. This can cause Frozen Shoulder. Just be gentle, try not to lift anything with your injured side till it heals. Your doctor can tell you about what weight limits you should apply and such. When you do start to use your shoulder again, build up strength slowly. Your doc can give you some good exercises and stretches to do.

And thats all I have for you today! To sum it up when dealing with an injury, use RICE!

Rest
Ice
Compression (except on shoulders)
Elevation