I had about 15 minutes this morning eat breakfast and make lunch before I had to rush out the door for school. I figured it would be easy to toss a bunch of ingredients into a jar and call it a salad – so I did.
This is 1/2 cup of brown rice, along with some chopped spinach and all the fresh vegetables I could find in my fridge – tomatoes, green onion, green peppers, cucumbers and even some corn. This salad was not only extremely delicious but also very filling. Hopefully I didn’t get too many weird looks while trying to eat out of a mason jar.
Next week many of us will be back to school. Everybody is familiar with the “Freshman 15”, however you don’t need to be in your freshman year to succumb to unhealthy habits during your school semester! Poor nutrition, stress, and lack of activity not only work against your health but can also affect your work ethic. Check out these 5 suggestions to minimize your stress levels and maximize your health and energy throughout the semester.
1) Don’t forgo your fitness routine
I understand you have 3 essays to get started on and a mid-term to prepare for but keeping up an exercise routine, whether that’s yoga, weight lifting or running, will help decrease your stress levels. If you get your body moving you will increase your circulation. As the oxygen is delivered throughout your body you will feel as though you are more energetic, not to mention the release of endorphins (the feel-good hormone).
2) Prepare your own food to bring on campus
Take control of your nutrition and pack wholesome and filling meals to school with you. Not only are you likely to save money but you will know exactly what you are putting into your body. Take the time the night before, or wake-up earlier than you normally would to prepare your food/snacks/lunch. “If you fail to prepare, prepare to fail”
3) Use a natural sweetener in your daily coffee fix
Stevia is a great all-natural sweetener that you can buy in little packs. Store a few of these in your backpack or purse. Putting process sugar in your daily coffee spikes your blood sugar, which can leave you feeling sluggish, and contribute to empty calories. Also avoid artificial sweeteners which can be toxic to the body.
4) Try breathing techniques to quickly reduce unneeded stress
Why do people feel so great after they have finished a yoga class? A lot of that has to do with focusing on the breath. If you feel stress approaching tune into your breath. Even if it is for a minute, breathing has a tremendous impact on our nervous systems and can help us to relax.
5) Keep your workspace organized and separate
I am extremely guilty of using my bed as my workspace. But experts say if we reserve our sleeping areas strictly for sleeping, we will get a better night’s sleep. Keeping an organized space, intended for working can increase work production.
People have preconceived ideas about yoga from what they’ve seen in the media or heard through word of mouth. Yoga unites the mind, body and spirit, and can impact your life in many ways if you allow it. Here are 5 false statements often thought about yoga!
1) Yoga is only for those who are flexible and have good balance
Yoga is a great way to improve your flexibility and balance. You don’t need to be flexible or have great balance to start yoga. There’s a starting point for everybody. If you focus on yourself during the class instead of comparing yourself to others, your mind set becomes about your personal improvements and victories.
2) Yoga is not a good workout
Different varieties of yoga will offer you a different level of exercise. It will also depend on your skill level as well. For example, Ashtanga or Vinyasa Yoga will offer more of a cardiovascular or strength workout. Whereas a gentler Hatha Yoga class could be less challenging, depending on the sequence of postures. The poses and postures performed in yoga work to improve your balance, breathing, flexibility and strength no matter what kind of class you are taking part in.
3) I can’t practise yoga with my injuries
Talk to your studio or instructor ahead of time, there are many variations of poses that can help you not only practice yoga while you are injured but help heal your injury. Yoga is great for strengthening the smaller muscles responsible for supporting your ligaments and joints.
4) Yoga is religion based
Although yoga is known to have originated from Hinduism, other opinions today suggest yoga predates Hinduism. Yoga can be a spiritual practise for some, but perhaps not for others, where it is strictly physical.
5) Yoga is only a series of poses and breathing techniques
Yoga is frequently generalized as a fitness routine where people get together and practice different postures and breathing techniques. What many people don’t know is that Postures (also known as asanas) and Breathing Techniques (also known as pranayama) are 2 of Eight Limbs of Yoga in the Sanskrit scripture Yoga Sutra. These include Yama (being honest, non-violent, simple, humble and moderate), Niyama (being self-disciplined and dedicated to one’s spirituality), Asana (what most people are familiar with – physical postures), Pranayama (breathing exercises), Pratyahara (withdrawing from the 5 sesnse to tune into ones mind), Dharana (concentration – creating a still, non-distracted mind), Dyhana (meditation), and finally, Samadhi (the goal of yoga, pure consciousness).
Yoga can be a beautiful, challenging practise; both mentally and physically. Western practises of yoga include, but are not limited to, Hatha, Yin, Bikram, Vinyasa (Flow), Ashtanga (Power). The many benefits gained from consistent yoga practise can be the perfect compliment to the different activities that are a part of your lifestyle.
Weight training, a variety of strength training, uses weights (i.e. dumbbells, barbells) to strengthen the muscles. The stress put on your muscles through weight training eventually allows your muscles to adapt, therefore making you stronger. The benefits of weight training include, but are not limited to, muscle strength, muscle endurance and improved muscle tone.
Weight training has been part of my workout routine for the past year. And although I have only been practising yoga for 2 short months I am already reaping the many benefits yoga has bestowed on my weight training routine.
1) Posture: position of the spine
The backbone is extremely vital to human well-being. Not only does the spine protect the central nervous system but also acts as a support to many muscles and organs. Yoga emphasizes the importance of the human backbone by not only strengthening the spine but lightly stretching it. It is easy to forget the significance of a strong spine during weight training. Bad posture while weight training can cause serious injury and decrease the benefits your body derives during weight training. The yoga studio should not be the only place where you practise good posture.
2) Body Awareness: letting go of unnecessary tension
In yoga it is easy to hold tension in places where it is unnecessary and avoidable. Holding an awkward tension in your jaw, shoulders, or anywhere it is not needed can actually afflict the posture or pose you are trying to hold. It is only necessary to keep stress in the areas being worked. This completely applies to weight training. An awkward tension being held in your neck, jaw or anywhere else can take away from the exercise you are performing. Become aware of any muscle tension that isn’t associated to the muscle you are trying to work. For example, if you are attempting bent-row dumbbell rows, keep the tension in your back and arm and not on the leg or knee that is supporting you. Let you face, jaw or tongue be soft.
3) Focus on your own capability – be self focused not self conscious
If others are weight training around you, focus on yourself. You hold your own capabilities. In yoga, just because the person in front of you extends their leg higher in dancer’s pose does not mean that your practise is any less valid. Everyone has their own beginning and their own practise. Time should be spent exploring what you can do instead of comparing yourself to the people around you. That being said, believe in your capability. Don’t push yourself to injury but stepping outside of your comfort zone can help you achieve what you didn’t think was possible.
4) A sense of community
One of my favourite aspects of yoga is the strong energy and community among the people that are practising. Initially I didn’t think that weight training could also have a sense of community. However, community is really there. Everyone around you is dedicating a portion of there day to gain some sort of benefit to achieve a common goal.
5) Moment of rest are just as important as moments of movement
Savasana is easily the most favoured pose in yoga. Savasana relaxes the body and relieves stress. Relaxing the body is just as important as moments of stress. Moments of rest between sets during weight training is essential inorder to not fatigue your muscles. It is just as important to allow time between training the same muscle group. Experts say 2-3 days would suffice to allow your muscles to repair. For example, it wouldn’t be wise to train your quadriceps two days in a row. Just as savasana relieves stress, giving your muscles time to rest allow them to repair and become stronger.
6) Not everyday is the same
Some days when I practise yoga my balance is flawless, other days it could use some work. Other factors could be the cause of this, such as a specific thing I ate, the amount of rest I’ve had, or internal stress, etc. This also applies to weight training. Not everyday is going to be the same. You may be able to lift more or less, longer or shorter depending on other factors. And this is okay. Work to your best ability and accept your body for what it can do in that moment.