Setting the proper mindset is essential to create an optimal workout. It is easy to go through the motions or bring in the stress of the day into the workout. Creating a calm state of mind and setting your intention for the workout will help optimize your workout efficiency, increase focus, prevent too much breakdown in the body, and energize your training. Here are steps to aid in setting the right mindset that you can use for training or anytime you need it:
Sit with your eyes closed and focus on your breath.
Draw your attention to breathing in and out of the area around your chest and heart.
Bring to mind a positive experience or the feeling of gratitude, joy, appreciation and breathe that into the area around your chest and heart.
Now you are in a calm state of mind to perform a great workout! Set your intention and go!
I am fortunate to be surrounded by amazing people in their fields. I have asked Elena, an amazing massage therapist, to do this blog for my website on the benefits of massage. Enjoy and thank you Elena.
Benefits of Massage
Many believe that massage is a luxury for those who can afford to pamper themselves. Actually, massage is a necessity for good health and well being. Massage therapy dates back thousands of years to ancient cultures that believed in it’s medical benefits, the medical benefits of massage have seemed to be lost in the modern day medical community, and is slowly beginning to emerge.
Receiving massage regularly may provide you with many health benefits including
stress and anxiety management
improved immune system function by decrease of stress related hormones that can lower immunity
reduction in muscle tension
increase in range of motion
may help prevent injuries when received regularly
When receiving massage regularly you may reap many of these benefits. Monthly massages may help to maintain a certain level of health while receiving them more frequently may gradually improve your health and well being depending on your goals. When massage is coupled with regular exercise and strength training I believe these benefits are only magnified.
I am participating in an achievement class with Brendon Burchard. I am really intrigued with his philosophy on goals. There is a popular program that is called S.M.A.R.T goals (Specific, Measurement, Attainable, Realistic and Time-bound) that is being used to set goals and direction. Brendon states that we need to broaden our perspective and achieve something meaningful. This is so cool….he suggests to try setting and going for D.U.M.B goals. D.U.M.B stands for Dream-focused, Uplifting, Method-based, and Behavior-triggered. I love that. Go for the dream-based goal. The goal that fills you up with joy and a broader vision and purpose. Remember it is the journey. What you become during the journey and how you feel when you accomplish that D.U.M.B goal. What is your vision?
Well, it is hard to believe it is almost 2017. I like to create a theme and vision for the upcoming year. It helps keep me in check and stay on
track towards my vision(s) for the year (which can also change). Below is some food for thought when brining in the New Year:
Reflect on 2017 – what worked, what did not work, what was amazing, what needs to change, etc. in all areas of life (business, personal, relationships, financial, spiritual, etc.)
Create a theme for the New Year that is a focus for what you want to accomplish and to help stay on track.
Make a list of goals for 2017
Create a vision board to remind you of your theme and goals
Visualize daily success of getting to your goals
Have great support to help you get there
Hope that is some good food for thought. Have an incredible 2017!!!!
It is easy this time of year to just let the workouts slide and feel overwhelmed with no time to fit in the workout. Well, I want to help you out to stay away from the excuses of not having time to workout. Here are some suggestions:
Perform the 7-minute workout. There is an app you can follow (this is one
Cut your workout in half. Do part of it the beginning of the day and part of
it at the end of the day.
Make an appointment with yourself to fit in your workout.
Have a goal in mind of how many times per week are realistic during this
festive time of year and stick to it.
Create an accountability system with a buddy or your coach.
Workout with your kids… make it a family affair!!
Remember quality vs. quantity when it comes to your workout.
Do things you like to do!!!!
Hope that is helpful!!!! Feel free to share your idea.
It is hard to believe we are approaching a new year. Happy Holidays!!!!
We all have heard how stress is harmful to our health when left unmanaged for an
extended period of time. Okay, so HOW do we help control it? There are many
ways. Below is a list of stress management tools. I am sure you will find one or
two that work for you. Here you go:
Take a deep breath. This alone will help decrease your heart rate and help kick
in the parasympathetic system to create inner calmness. For example, breathe in
your belly for 5 seconds, hold for 2 seconds, then exhale for 5 seconds, hold again
for 2 seconds (source: “Change Your Brain Change Your Life” by Daniel Amen).
Perform the Heartmath Quick Coherence tool (www.heartmath.org). This will
help in times when negative emotions are taking over.
Meditation. Just taking a few moments to focus on calming your mind a day
can help control stress. There are options out there that are helpful guides for
meditation and you may find one that works for you.
Tia Chi. There are many studies that show how Tai Chi can help reduce anxiety,
stress, decrease blood pressure and increase focus.
Move. Do something physical to help reduce stress. Take a walk in nature,
participate in a yoga class, and follow a workout to help manage your stress.
Hope you are able to find one that works for you. I have used all of the above and
for different situations. Sometimes I have used more than one. Perhaps you have
a great tool that you would like to share that works for you as a stress reducer.
Feel free to share.
Take control and manage your stress. You deserve to have a healthy and
It has been GREAT getting back into paddling training for competition. This time around it is a lot different ball game training for a world competition than when I trained for the 2004 World Sprint Championship Gold. Now I have less time to train as a single mom, working full-time plus, not part of a club, wanting to be fully present for my son, etc. I have to make the best of my time on and off the water. It is hard, heck ya!!!! I am determined to do the best I can and ENJOY THE JOURNEY (that is a tough one to remember). This is what I have found to be helpful.. I am sharing hoping it may give some of you insight who decide to stop going for your goals because of……:
Keep your vision of what you want by visualizing daily, putting up a vision board
Ask for support and accountability – we all need that
Schedule YOUR time/training and have a back up plan when needed
Make sure to implement mental and physical self-care – foam rolling, massage, listen to motivating tapes
Be okay to make miss-takes
Have fun!!!! and remember the WHY’s!!!
Hope that is helpful!! More tips coming on some of the how to’s. Stay tuned….
Also, keep track of some of my posts for training tips, motivational quotes, etc. on my facebook page.
We all want to achieve optimal results – perhaps it is in an athletic performance, life, our career, etc. Regardless it takes many factors to do so. Just sharing some to ponder over:
1.Prepare as best you can with all variables in your life – work, family, proper nutrition, adequate sleep, etc. It takes preperation, the correct mind set, smart training and a vision. Now, go get’em!!!;
2.Focus on the qualitative experience vs the output. If you perform a workout or training session using negative self-talk while ignoring the movement quality (I call it being just in your head), for example, you are ingraining negative qualities as well as a negative experience. This will lead to failure in a more stressful environment/competition and to a larger degree. Keep that in mind…. literally;
3.Create a supportive environment!!!!;
4.Ask for guidance and help!!! This takes strength… not a sign of weakness;
5.Take quality time with yourself and family often. Fuel up your tank!!!!;
6.Remember it is the journey!!!
There you go… of course there are many more things to incorporate into having optimal results. Have fun!!!!
Help me keep an eye on how my athletes are doing in their training – aids in accountability.. I am watching :),
Provides feedback of the adaptations that take place with the athletes program and if we are on track,
Informs me when things in the athletes life may be throwing them off balance and we need to enhance the athletes skills in mental training (visualization, how to cope with stress, etc.),
Insight about timing of recovery,
Shows an athlete’s baseline and improvements in HRV, therefore performance and health,
Help me coach the athlete to their goals smarter and faster
In a nutshell, there is a lot of research that supports the importance of HRV as an indicator of overall performance and health as well as a marker of physiological resilience and behavioral flexibility. It is a great tool.
Hope you join us on September 19, 1-4:30 pm to find out more. Check my website at the event link. Go train smart!!!!!
Heart Rate Variability helps measure how your body is adapting to the balance of life, performance, training and other stressors. As an athlete, (older athlete by the way) I find it VERY useful in my training. Listed below are the benefits:
Provides me feedback on how to gauge my readiness for training on a daily and weekly basis,
Gives me an idea of how I am adapting to life stressors or not,
Shows how lack of sleep and poor nutrition effect my readiness for my training and performance,
Provides guidance on how my training program is going and IF I may need to make adaptations,
Shows if I need to take a recovery day to help reduce injury (No Balls out training, smart training),
Gives me a kick in the butt if I am doing myself more harm than good on how I deal with life stress,
Shows increases in my adaptations of training,
Great way for me to start my day with visualizing for 2.5 minutes,
I qualified this spring for the 2016 Outrigger Canoe World Sprint Championships! The world sprints will be hosted in May 2016 at the Sunshine Coast, Australia and I will be representing the Pacific Northwest/USA. In 2004 I won Gold in the Master’s V1 World Championships in Hilo, HI. Now I am raising a wonderful son as a single mom, while continuing to race and coach other athletes. My mission is to share my passion for the sport with my son and others by going for Gold! Travel and accommodations will be expensive and I am seeking your help. Please support me here in reaching my goal. Thank you!!!!
“Before you begin a thing, remind yourself that difficulties and delays quite impossible to foresee are ahead… You can only see one thing clearly, and that is your goal. Form a mental vision of that and cling to it through thick and thin.”
When I look back to training for the World Outrigger Canoe Sprint Championships in 2002 and 2004 (I received the World Championship title) , being on the water as much as possible was one key component to optimizing my success. However, just as important was mental training and land training. I will talk about mental training in another blog (GREAT stuff… stay tuned). In terms of off water training, the time I spent in the weight room, was important too. In my quest to compete at the World level again, I find doing resistance training to be just as important now that I cannot be on the water as much because of other responsibilities (being a mom, work, etc.) as well as being an older athlete. These are the reasons why off water training needs to be included:
– Enhance the body’s ability to develop neuromuscular pathways to create optimal movement patterns through land drills (hinging, breathing, rotation, etc.) that carry over to on the water
– Develop the muscles ability to recruit particular muscles used for paddling
– Perform exercises to reduce the risk of injury
– Increase energy systems needed for paddling – strength, power, strength endurance, etc.
– And much more… so get in your resistance training.
Take a look at the July/August 2015 issue of Amazing Kids Magazine in which Editor-in-Chief, Ryan Traynor sings the praises of “I am a Superbeing” by Diane Ulicsni and Lori Jorgenson. The book encourages confidence in kids through the exciting adventures of Adam and Molly, and creatively communicates body and brain function along the way. Please click here to read the full review.
How can you add more rotation to your stroke? It comes down to implementing more than just what you do on the water. You need to optimize training and prepping your body (within your body means) for rotation. Below are a few suggestions (make sure to check with your physician or physical therapist prior to exercises you may question is appropriate for you) to give a go and have fun!!!:
1. Use the foam roller. Loosen up your fascia.
2. Add exercises that involve gently moving the thoracic spine, for example, the rib grab.
3. Increase your hip mobility and hinging (see video below).
4. Enhance shoulder stability and strength (see video below).
Well, I am putting the list of events coming up for seminars on the blog page. Being the awesome (NOT!) web gal I am I could not get it to work … yet! So below are some seminars to check out!!! GOOD STUFF!!!!!!
CORE Training for DB Paddlers
Saturday, May 2
8 am – 5:30 PM, Cost:$55 early registration by 4/17/$65 after 4/17
Presented by Connie Flesuras and Lori Jorgenson at Portland Boathouse
9-12: How to engage the appropriate muscles for paddling, How to enhance your mental game, basic stroke mechanics and more…..
1-5:30: Water session and video analysis (12-1 Lunch on own)
To register or questions email innergreatness4U@gmail.com or call Lori at 503-351-8065
This is an amazing tool (I use the BioForce HRV system) to monitor trends on how my body is internally responding to my external environment (life stress, exercise, nutrition, etc.). HRV measures the Autonomic Nervous System (ANS) regulation of the heart taken by examining heart rate beat-by-beat, therefore providing an overall insight of the function of the ANS. Stay tuned for more next week…….
I am incorporating the BioForce system in my training program for trying to qualify for the 2016 Outrigger World Sprint Championships in Australia. As a paddling coach and sports performance coach to other athletes I plan on using it to help in optimizing my training programs for my athletes. That is why I became a certified BioForce HRV coach.
Do you ever find it hard to change your current state of mind when you are frustrated or angry? Or do you have moments that you are at your wits end in a situation and wish you could move on at that moment? Well there are ways to “Flip Your Switch” to help you change your current state of mind.
The life of one state is 90 seconds. That is the length of time the biochemical, electrical network in the brain can last. The only way it can last longer is if it is fueled more by feelings/thoughts. How cool is that? We can change our current state if it is negative or stressful. We can change it from awesome to totally awesome. On the flip side (and even more great news) is that if we want to continue to feel the “positive” vibes, that you can just fuel it. Feed the brain more positive thoughts.
When you are in the negative thought “loop” and want to change your state of mind then use the following:
Change your physiology – Move, Dance to music, jump up and down, etc.
Breathe – focus on your breathing
Meditate – take a few minutes or more to have intended mindfulness