By: Coach Nettie

Breathing nurtures mindfulness, rejuvenates the body, steadies the emotions and creates clarity of mind. Here we present 8 mini meditations that you can perform at any part of your day, anywhere.

There is a proverb that says “Life is in the breath, and he who only half breaths half lives.” Humans can only live without doing it for a few minutes. It provides the oxygen to our blood stream that brings life to our entire body. However, most of us never pay attention to how we breath, letting our breathing patterns control us. When breathing is performed in one of these controlled manners, below, it has the power to alleviate anxiety, quiet a busy mind, and rejuvenate one’s mental state.

Once you get the feel for belly breathing, you do not have to be sitting down for the preceding exercises. You should be able to perform these anytime, anywhere- while shopping, working, or playing. Repeat them as frequently and as many times as needed.

BASIC TECHNIQUE- BELLY BREATHING: This basic technique is the foundation from which all preceding exercises are built. You may find wearing loose or elastic waist-clothing which allows the belly to expand is more comfortable. Practice this basic technique a few times before practicing the exercises. Tune in to the natural feeling of the breath moving in, filling up your belly and then leaving your body.

1. To begin, sit comfortably with your head, neck and spine in a straight line. Put one hand on your chest and one on your stomach. Slowly inhale through your nose or through pursed lips (to slow down the intake of breath). As you inhale, push your belly/ stomach out and feel your stomach expand with your hand.
2. Exhale slowly.
3. Repeat.

NECK AND SHOULDERS RELEASE: 

1. Take a deep breath in. Bring your attention to your head, neck and shoulders; hold the breath, then exhale gently.
2. Breathe in again and gently raise your shoulders toward your ears. As you breathe out, imagine all the tension in your neck, shoulders and back leaving through this breath. Allow your shoulders to drop slightly with your exhale.
3. Repeat.

BREATHING TO A COUNT:

1. Inhale slowly through your nose to the count of six, taking a slow, deep breath. Hold.
2. Then, breathe out, slowly through your nose, to the count of six, repeat.

CLEANSING BREATH:

1. Breath 1: Inhale slowly through your nose to the count of six, allow the breath to turn.
2. Then exhale through your mouth. As you exhale, blow as if you are blowing out a candle, blow ever so slowly…so the candle only flickers but doesn’t go out.
3. Breath 2: Inhale slowly though your nose to a count of six.
4. Then exhale through your mouth, strongly blowing out the imaginary candle, blowing out as much held tension as you can.
5. Repeat.

BODY SCAN:

1. Begin with Belly Breathing.
2. As you inhale, take an inventory of your body, moving your attention slowly from your head to your feet. Notice any areas of tightness or tension.
3. On the exhale, imagine and let the areas of tension or pain soften and release.
4. Inhale and repeat.

TENSE, HOLD, RELEASE:

1. Breathe in and tense all the muscles you can at once.
2. Hold your breath.
3. Then slowly breathe out, letting all the tension go.
4. Repeat this several times.

Note: This exercise is not recommended for anyone with fibromyalgia, or other chronic musculoskeletal pain.

RELAXING SIGH:

1. Sit or stand up straight. Breathe in, and hold.
2. Exhale, sighing deeply with an exaggerated “Sigh of Relief” as the air rushes from your body: “Ahhhh…”
3. Repeat.

ALTERNATE NOSTRIL BREATHING: In this Breathing Technique, you inhale through one nostril, let the breath turn, and exhale through the other nostril. Learn how to do this technique for beginners by following the steps found in this article Alternate Nostril Breathing Step by Step Instruction. This technique is particularly well suited to release anxiety.

Self Myofascial Release Techniques
By Coach Travis Grosjean, NASM certified Personal Trainer

What is foam rolling and how does it work?
Foam Rolling, the art of rolling your body along a large cylindrical foam, is a technique used to relax and restore muscles, increase circulation and improve range of motion and stability, which can result in more muscle, greater strength, improved athletic performance and decreased muscle soreness.
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Foam rolling, or self-myofacial release, works like a deep sports massage, softening and lengthening the fascia and breaking down adhesions. The technique uses gentle, sustained pressure on soft tissues while applying traction to the fascia, the soft connective tissue just under the skin that wraps and connects the muscles, bones, nerves and blood vessels. For various reasons including disuse, not enough stretching, or injuries, the fascia and the underlying muscle tissue can become stuck together creating an adhesion. Your body will feel the limitations caused by the adhesion, in restricted muscle movement, pain, soreness and reduced flexibility or range of motion.

Some of my clients grumble at the foam roll because it can be uncomfortable, and at introduction may make your muscles feel tender and bruised. But, the rewards are well worth the few moments of discomfort.  Your body will feel alive with increased circulation, your muscles will feel looser, longer and leaner as your flexibility increases, your performance will no doubt improve and that soreness after a workout will efficiently diminish.

This powerful, little, roll costs less than one good massage, typically under $40 bucks.  Easily one of the most affordable pieces of essential gym equipment. And it is portable enough to tuck away in a closet or under a bed.

Who can benefit from foam rolling?
Who needs foam rolling? Everyone can positively benefit from foam rolling (if you have any heart/vascular illness or a chronic pain condition check with your doctor first.)  As we age, flexibility, stability and mobility, are increasingly important. The foam roll maintains all of that.

Longer drive, more aces, better PR, stronger workouts. As an athlete, no matter the sport, foam rolling will improve your performance, aid in recovery and prevent injury. The increased flexibility allows your muscle to obtain their full range of motion which translates into greater power, faster reaction, and increased accuracy. Plus, you’ll find that your body can safely train longer and harder; and, with the lack of severe soreness your mind will be up for the next days workout.

Foam rolling is impressive for rehabilitation, correction, prevention and management of chronic problems. I have clients, who had Plantar Fasciitis, Sciatica  and Bursitis, some even doctors and nurses themselves. I got them foam rolling and safely, quickly (in some instances more than 2 times faster than expected) the pain was eliminated and range of motion returned, improving their workouts and life. Most misalignment in the neck, back, hips, knees, and ankles, caused by muscle tightness can be corrected through foam rolling. Just as it corrects problems, it prevents them. By foam rolling and releasing fascia, you will have less opportunity for chronic pain and soreness, torn muscles and connective tissue. For instance, many runners end up with knee and foot problems, sometimes so unbearable the passion is retired. Most often the problems are caused by tight muscles. Foam rolling the legs releases that tightness and the sport continues.

How do I use the foam roll?
To learn how to use the foam roll and powerful exercises that will improve your health, contact Coach Travis at learnsafemovement@gmail.com

By: Coach Travis

​I assume we all have a bucketlist of some sort. That list of awe-inspiring, self defining moments that you want to accomplish in your lifetime and relish in forever. You may even daydream about them and what it would feel like to be there in the remarkable moment. I know I do. And it really is quite inspiring for me. It picks me up and gives me a boost of direction when I need it  most.

How many of your bucketlist moments are fitness based or require a certain level of fitness? Do you want to run in a marathon- maybe not just any marathon, but the Boston marathon? Do you want to hike Half Dome?  Or maybe take up surfing? How about snowboarding in the Alps?  Or chasing after the grandkids and playing catch with ease? Maybe trekking to Disneyland for 3 days of endurance training ;-)? Or dancing gracefully, confidently on your cruise?

Many of my clients have a bucketlist item that inspires them, keeps them motivated on their least motivated days and keeps them honest with themselves about their dedication to their preparation.  There is something magical about preparing my clients to reach their desired acheivement.  I enjoy every minute of it and am honored that they trust me to get them to creating their unforgettable memories. Some of my clients don't have fitness bucketlist, and here's what I tell them to get them started.

If you don't have a fitness bucketlist, start with the question, What would make this year remarkable? The only rule is that it has to be fitness oriented, and event based- for example: hike Grand Canyon, complete a marathon or triathlon, cycle the HWY 1 coast, jog with my puppy.  It should not be based on body or image. Next, begin your preparation. Rather than trying to lose those last few pounds, or sculpt those ab muscles before working towards your bucketlist moments, commit. Start preparing for your goal. Don't wait another day.  Your moment doesn't have to be a far off dream, it can be a reality, and the sooner you begin, the sooner it will come to be.

What's on your fitness bucketlist?