In today's world, stress seems to have become a way of life.  It is a common topic of conversation and no person appears to be immune to neither its presence nor its effects on their lives.  Some of us thrive on stress and perform well when "the pressure is on".  Deadlines at work, confrontations and competitions can all increase our level of anxiety.  Positive stress can add excitement and anticipation to our lives, but negative stress or prolonged stress can impact an otherwise healthy body.   Stress is the body's fight or flight mechanism that responds to events by tensing muscles, raising the heart rate and increasing breathing.  While it is hard to control all outside forces that cause stress there are strategies that can help to minimize the effects of stress.

1) Become aware of your stressors and your physical/emotional reactions to them.  Recognize what you can change and if needed seek help in making changes in your life that will help to reduce the stress or the effects.

2) Take time for "you".  Learn relaxation techniques; set time aside for a relaxing massage; soak in a hot bath, walk the dog.   Establish a balance in your life.  We all work hard today, but we also need to play.  Plan some play time just as you would plan an appointment with your doctor, dentist or your child's teacher.   Take out that day timer or palm pilot and set some "down time" a couple of times a week.   It doesn't need to be huge blocks of
time.  A short 10 minute break just for you can do wonders to restoring your sense of well-being. 

3) Take time to exercise.  Exercise  is one of the most effective ways to manage stress.  Exercise releases endorphins that promote a sense of well-being and relaxation.  Be consistent with your physical activity.  While the stress itself may not completely disappear, the tension and negative effects it has on the body will, leaving you feeling free to enjoy life instead of being burdened by the stress that accompanies it.

4) Maintain a healthy eating plan.   Avoid nicotine, excessive caffeine and  alcohol.  Create a network of support among your family and friends.  While none of us can control when and where stress will hit,  we can control our reaction to it by developing some healthy strategies.

Till next time,

Narina

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I get asked alot of questions, but there is one in particular that comes up alot.  I am often asked what I think of a particular workout method.  Usually this question is accompanied by a list of exercises.  The expectation is that I am going to critique the entire plan and at times I do if there is something obvious.  However, the most common answer I give by far is “Just try it and see if it works for you!”

Everybody is different.  Our bodies respond to stimulus in different ways.  That’s what the Experiment of One is all about.  You learn through experience what works for you and what does not work for you.  Please understand that it is not about trial and error.  This is all about informed experiments that you implement. 

Keeping good records is essential to properly executing the Experiment of One.  Having a good attitude is also important.  Consistently attacking each workout and going beyond (a place where pain is no longer relevant) is also essential.  Only by doing this can you truly compare results and make decisions about what works for you.  Think about it—if you phone in a workout this week and then next week attack it with ferocious intensity, are you really giving the first workout a fair shake?  Of course you aren’t!

Approach the gym the way you would an assignment from your boss.  Do all of the things you should do and do them with maximum effort.  You will find that your mental attitude will slowly change.  You will get tougher and stronger, not only physically, but mentally.  The Experiment of One is at work changing you on the inside and the outside.

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All of us are aware of how beneficial and important exercise is to our overall well being – strong, toned muscles; improved circulation; stronger bones – the list goes on.  But not many realize the benefits of exercise for our brain.  An  article in my local newspaper revealed some new research done at University of Victoria, Victoria, BC Canada.   I will recap the article.

Let's start with some brain facts from the article:  "The human brain contains more than 100 billion brain cells, or neurons, each linked to as many as 10,000 other neurons."  "As we grow older we lose neurons and branches of cells called dendrites, that allow communication between cells, in humans, these losses start around ages 60 to 65."

"Christie's research has shown that exercise can induce long-term structural and functional changes in the connections between brain cells.  Exercise won't cure a disease, he says, but can slow down its progress and improve mental capacity."

Now for a recap of the research by Dr. Christie:  "University of Victoria neuroscientist Dr. Brian Christie was one of the first researchers to discover that exercise stimulates the growth of brain cells in the hippocampus, an area of the brain involved with learning and memory.  The finding debunked the long-held belief that our brains aren't able to produce new cells – known as neurons – as we age.  We now know that new neurons are
produced continually throughout our lives and this process can be ramped up or dampened by our lifestyles, says Christie."  "The applications of Christie's research are astonishingly broad.   Exercise seems to reduce the impact of any stress on the brain, whether the stress comes from a hard day at work or from neurological disorders such Alzheimer's disease, autism, stroke or fetal alcohol spectrum disorder"  

The article did go on to explain the benefit of exercise with children diagnosed with FASD (fetal alcohol spectrum disorder).   Christie and his team have demonstrated that exercise promotes the growth of new neurons in FASD brains, and that these neurons are better able to communicate with each other.   I think this early research has shown us that exercise not only benefits the physical body but also our mental capacity.  Just one
more reason to keep up your exercise program, or if you haven't included exercise as a daily part of your life, then no time like the present.  Our brains should not be neglected.  I for one must keep exercising.  Now that I am addicted to Sudoku puzzles, I will need all the neurons and dendrites I can muster!

Till next time,
Narina Prokosch

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I am sure most of  you have had a massage at one time or another.  Or it may have been suggested to you to have a massage.   Today, I am going to talk about the benefits of massage so hopefully you will not only view massage as a treat but as a  necessity to maintain good health.  Massage therapy is not just reserved for athletes or for those in rehabilitation from injury.   Massage is of benefit to everyone.  Massage is medically defined as:  “systematic therapeutic stroking or kneading of the body”  Yes, massage is a treat but it also should be viewed as muscle therapy.  There are many forms of massage.  Some of the more known forms are:
acupressure, shiatsu, ayurvedic, myofascial release, stone massage, Chinese massage, and trigger point therapy to mention just a few.

Massage involves acting on the body tissues with pressure.  Some of the tissues targeted may be muscles, tendons, ligaments, skin as well as lymphatic and gastrointestinal.  The fingers, hands, elbows or feet may all be used to apply adequate pressure.   www.cmta.ca   is an excellent resource for massage information.   Another excellent resource that will help you understand the different forms of massage is   www.massagetherapy101.com

Sports or rehabilitative massage therapy tends to be a higher quality massage than the traditional “spa” massage.  For clients at our fitness studio, we recommend a sports or rehab massage.   “Methods such as active release techniques (ART), deep tissue massage, deep muscle therapy, myofascial release and neuromuscular therapy are devoted to finding points of tension, muscle spasms and scar tissue and relieving these symptoms.  Various methods of massage, pressure and stretching will make scar tissue and tense muscle more supple.  The easing of these tissue knots, in turn, can trigger a whole body improvement as supplementary and connected tissues and structures are no longer compensating for the injury.”

Source:  www.massagetherapy101.com 

Some benefits you may experience from massage are:
*  reducing pain
*  relief from stress
*  improve circulation
*  reduce inflammation
*  correction of postural problems by releasing restricted muscles
*  improve joint mobility
*  relax tight muscles
*  release of  toxins from muscle tissues
*  reduce tension within muscles
*  a feeling of relaxation and an increase in energy

Most people will feel very relaxed after a massage.  Some will feel a little lethargic and fatigued after a massage.  This is perfectly normal as toxins are often released during the massage therapy.  It is advisable to drink plenty of water following a massage.  Some massage therapists will recommend an Epsom salts bath to help rid the body of toxins released.  Please don't have a massage prior to your workout at the gym; but it is a great idea to book one for after your workout.

We recommend that our clients set up a regular massage schedule whether it be weekly, bi weekly or monthly.  Keeping the muscles pliable and stress free will go a long way to preventing postural problems that often result in neck pain, low back pain, headaches and an overall feeling of tightness.  

Till next time,

Narina Prokosch

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I am a big proponent of the Experiment of One.  I believe that it is the only way you can truly find consistent positive results.

What is the Experiment of One?

The Experiment of One is the discovery of self.  It helps you to determine where you are physically, mentally and emotionally.  It helps you to clearly identify what end result you want.  It involves the preparation you take to make that end result a reality.  It involves every single action you take to make that end result a reality.  Finally, it involves the achievement of the end result.

The Experiment of One is personal.  Only you can conduct your own Experiment of One.  It relies on the principle that you are a unique individual and will get your own unique results from any training program.

How to Experiment

The Experiment of One is all about trying things to see what works for you.  Make sure to log down the progress you make.  Keep good notes on any small changes you make so that you can reproduce those results at a later date.  I personally keep a journal of every change I make to my program.  For instance, last year I did a fat burn that worked quite well.  I used the Velocity Diet approach.  If I were to decide to do another fat burn like that this year, I could review my journal and replicate the positive changes exactly as I did them last year.

Give things a try.  Don’t be afraid of anything at all.  You can always change your path if things are not working out for you.  The key point to remember is that this is an experiment.

My Upcoming Experiment

Starting on July 6, 2009 I will be starting my own new experiment.  I will be using the Combat the Fat system from Jeff Andersen.  This 12 week program is aimed at using military techniques to burn off the fat.  I will be posting daily updates on my accountability blog and weekly updates here.  You can follow my progress and if you like what you see, I will be posting links to the program for you to purchase. 

Jeff Andersen’s products have always worked for me.  While I am not particularly fond of his marketing techniques, I cannot deny that his programs do the trick. 

Please remember to return to this blog starting on July 6, 2009 to observe my progress on this new mission.  You can also follow my daily progress on my accountability blog.

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