Nutritional Support During Stress

If you are suffering from stress or anxiety, you may find it helpful to support the biochemistry of the body; mainly the adrenal glands which can become exhausted from constant stress demands. Below are some nutritional suggestions for helping your body deal with stress.

Increased Vitamin and mineral Needs During Stress:

1.    Vitamin C:  oranges, bell peppers, grapefruit, watermelon, and broccoli
2.    Pantothenic acid:  whole grains, legumes, cauliflower, broccoli, salmon, and sweet potatoes
3.    Vitamin B6: 100% bran cereal, pork, banana, salmon, avocado, and spinach
4.    Zinc: oysters, turkey, cheese, and dark leafy greens
5.    Magnesium: 100% whole wheat, tofu, nuts, brown rice, and beans

Foods to Eliminate or Reduce During Stress:

1.    Caffeine:  Caffeine can cause nervousness, irritability, headaches and insomnia. Caffeine causes increased secretion of adrenaline and cortisol (stress hormones) from the adrenal glands, which suppresses the immune system. Coffee also irritates the digestive system, causing food to move through more quickly and decreasing nutrient absorption.
2.    Alcohol: Interferes with adrenal hormone output, brain chemistry and sleep cycles. Alcohol suppresses immune function. In addition, in order to detoxify the body of alcohol, it places quite a load on the liver, impairing its ability to participate in its other functions, including energy production.
3.    Refined sugar and processed foods:  They contribute to hypoglycemia, low blood sugar, which can reduce mental functioning. Sugar depresses the immune system and competes with Vitamin C for uptake by white blood cells.

Increase Potassium/Sodium Ratio:

Increase potassium/sodium ratio to support adrenals with several servings of fruit and vegetables daily. Eat regular planned meals in a controlled environment to support optimal digestion and reduce heartburn, gas and bloating. Be aware of your specific food sensitivities, which can lead to chronic fatigue. Avoid eating due to stress or boredom.

Drink Enough Water for Your Body:

Water is essential for all functions of the body. The better hydrated your body is the better your organs will function and your blood will circulate. Water can also help to reduce muscle tension as well as improve joint function. Overall proper hydration can help to reduce physical stress through improving all the functions of the body.

How much water should I drink?

The answer depends on your body size, the climate you live in, and your activity level. The average person, living in mild climate, should drink 8 cups or 2 to 2.5 liters a day. The amount will need to be increased the larger you are, the more you exercise, and the warmer your environment.

The Relationship Between Breathing, Posture, & Abdominal Function

Q: Why is your breathing pattern so important?

A: The function of breathing goes far beyond the oxygenating benefits of moving air. The average person takes approximately 25,000 breathes a day… That is a lot of repetitions. When done incorrectly it plays a significant role in the distortion of postural alignment leading to the eventual breakdown of the musculoskeletal system. When done properly the breathing mechanism is a powerful contributor to core strength and reactivity, spinal health, stress relief, and improved organ function (through stimulating the parasympathetic nervous system).

Q: Why is good posture so important?

A: Good posture is important for almost every system in the body.  When key postural muscles, such as the abdominals, latisimus dorsi, and the glutes are deconditioned and good posture is replaced by a compensated posture, the result is a decrease in neural conduction, decrease in blood flow, and an increase in musculoskeletal imbalance. All    of these factors lead to a higher susceptibility to injury as well as the development of chronic pain.

Q: Why is abdominal function so important?

A: The abdominal wall is responsible for the gross movement and stabilization of the entire trunk (pelvis, lumbar spine and ribcage), support of the viscera, as well as being the primary muscles used during proper respiration.  Now that we know how many breaths, on average, we take each day it becomes evident that there is a tremendous potential for conditioning the abdominals when using the correct breathing pattern. As the mechanics of our breathing improves, the result is increased abdominal function and visceral support, giving the abdominal muscles that flat appearance. Good abdominal function gives us the ability to stabilize our trunk and improve posture. Strengthening the abdominal musculature will improve overall body strength and function as well as decreasing joint pain and incident of injury.  The trunk, or “core”, is the foundation of every movement our body makes, so the stronger the foundation the stronger and safer every movement will be.

Q: How can I improve my posture and correct my breathing pattern?

A: The short answer is, awareness and practice. It will take time to modify all the behaviors that contribute to your posture, so have patience. Start by becoming aware of your posture during the activities you do most (i.e. sitting at a desk working on a computer). When exercising it is particularly important to use good posture so you can train your body to be in the most efficient position possible during its most dynamic state. Not only is this the safest way to exercise, but it also reinforces good biomechanical behavior, which means better movement patterns in and out of the gym.

What makes a hero?

What makes a hero?

If you were to define a hero by their characteristics, a hero is a person who is strong, conscious, and confident in mind and body. If you define them based on their actions a hero is one who often sacrifices themselves for others and takes the necessary step towards their goal despite feelings of fear and opposition. A hero is continuously forced to adapt to sudden environmental changes that test the extent of their sense ability. These qualities are not just reserved for characters in movies and books or people who run into a burning building to rescue a cat, but are displayed by everybody everyday.

It is important to recognize the Hero in all of us, the part of us that perseveres through hard times, that aspect of thought that pushes us to do the right thing even if it is more difficult. No matter who you are, life presents challenges that require heroic efforts to overcome. Being mentally, physically and emotionally fit is a significant advantage when these different challenges present themselves. Heroics training system is designed to provide the tools and the environment necessary to realize ones own heroic potential, in a safe, systematic progressive way.

So, when asked what makes a hero?
The answer is:

The recognition that you are one!

Heroics Training Studio

Our goal is to deliver a service that goes beyond the traditional idea of fitness, and not only improves strength, stamina, flexibility, and coordination, but also affects a positive change in overall homeostasis (the balanced biologic system). We will educate our clients about the importance of balancing activity, rest, nutrition, work, and play. The lifelong practice of maintaining this balance is the key to a healthy life full of vitality.