We all know that physical activity is important for anyone seeking to maintain health and meet their weight goals. Over the last few decades, scientific research, brainstorming, and trial-and-error have created some of the most efficient methods out there.

A shining example of the best methods being put to excellent use is Dawn Scott, the fitness and performance coach for the U.S. Women’s National Soccer Team. In a recent interview, she shared some of the secrets that have propelled countless athletes!

And what are Ms. Scott’s suggestions for women, specifically?
“Knees are a big concern, especially A.C.L. tears. Coaches and trainers of girls’ teams should make sure that the players warm up well and that they strengthen their legs, focusing on the muscles around the knees. Quad strength is important for women.”
Most would agree, though, that after allocating for differences in muscle, men and women use almost identical approaches to gain strength and endurance.

To gauge how you’re doing, listen to your body and see how you feel after workouts. Some people have access to state-of-the-art technology, but everyone else can still monitor progress with simple tools!
The most effective measure of reaching your goals is with photographs: one from before, one during, and one after. Encouragement is important, and you should get it from as many sources as possible! You need to be able to SEE the progress.

A main point for Ms. Scott is the recovery at the end of every workout… “If you don’t recover,” she said, “you start the next session tired and that sets you up for poor performance or injury.”
There are so many ways that you can recover and further prepare yourself for the next burst of activity.

Scott said she is “…of the mindset that athletes should try different methods and find what works for them. Even if a method only makes you feel better mentally, then it is worth using, since we often forget about relaxation of the recovery process.”

So, how exactly do you recover like one of the stars on Dawn Scott’s soccer team?

1. Cool down.
At the end, slowly and gently move around for 5 – 10 minutes to healthily bring your heart-rate to resting levels and prevent blood from pooling. It also helps to do light stretching.

2. Get a foam roller.
“Use the rollers as soon as you can after training and games,” said Ms. Scott. “But don’t push too hard on sore muscles or you can increase achiness. Let your muscles tell you what they can stand.”

3. Cool down even more!!!
If possible soon after the workout, Ms. Scott advises for you to “Fill your bathtub with cold water and add a couple of bags of ice. Sit in the tub for 10 minutes straight, and then shower normally.”

4. Squeeze.
Pull on compression shorts or socks for a few hours, and sleep in them for maximum benefit.

5. Sleep in Better Conditions.
Recent scientific data has shown that having electronics and other lights on while asleep takes away from sleep quality. Maximize your rest and turn them off! Also, get the right number of hours, and reduce ambient noise.

Following a consistent exercise schedule can be hard, but by learning how to better care for your body, you’ve already done the first few steps!!!
And now you know how to take full advantage of all your workouts. 🙂
Make sure you give yourself credit. You’re doing the best you can, and improving every day!

Yours in Calmness,
Dr. Inessa

Mindfulness has one meaning: being present in the moment and in the Now. The oldest method available today is Vipassana, but any meditation technique achieves similar results, as long as you are clearing your mind and learning to be more present in the now.

These days we’re busier than ever, with smaller and smaller windows of time for leisure…. It seems as if it gets more difficult to find time to relax.

I’ve discovered that two 20-minute bouts of meditation a day bring me a wonderful sense of ease and help me focus better in all aspects. Within the past several months, I’ve made a point daily to take a little time for myself. I try to set my alarm twenty minutes early, sit comfortably in a quiet spot, close my eyes, and focus on deep breathing.

When this is accompanied by some pleasant instrumental music and a little determination, I find my mind and heart rate slowing, my breathing getting deeper, and my sense of well-being going through the roof! By the time I’m done, I’ve achieved a clarity that helps me through the day!

While I still have obligations, they no longer seem overwhelming or numerous. In fact, I’m eager to engage the world, and even the most mundane errand takes on a new tone! While I’m better able to focus on one thing at a time, I also have that feeling that anything is possible!!!

When you take into consideration that a better mindset leads to inner peace AND a greater level of productivity, it’s obviously a win-win.

When counting my breaths, I work on engaging my diaphragm and allowing my stomach to expand. So often we’re told that slim, flat stomachs are attractive and we subconsciously keep our stomach muscles tensed to emulate that look. After a few minutes of deep-bellied breathing, I feel a noticeable calmness in places I didn’t even know had tension!

The best part about this exercise is that it’s very easy!
It’s made up of only two things: quiet surroundings where you won’t be disturbed and deep breathing.
For beginners, repetition of just those two things is enough to enact a change in mindset!
Some choose to punctuate their breaths with a simple mantra: one word or phrase that has a deep meaning. Other than that, nothing is required.
While the mind occasionally wanders, very consciously breathing-in, exhaling, and making sure each breath is slow and deep is enough to keep you on-track.
I notice the subtle effects of this practice throughout the day! My feathers don’t get ruffled as easily anymore. I don’t have the need for a quick sense of relief, so I’m less likely to grab that extra coffee, glass of wine, or piece of cake. I feel calmer and more in-control.
In fact, I’ve often seen people’s diet habits change noticeably, even after practicing this method twice a day for just a week.

Another way meditation is helpful to many is through its ability to bring about sleep. There are nights when it’s hard to slow the chatter and whirring of thoughts. At bedtime, do you sometimes listen to classical music like Chopin or Bach?
I’ve noticed that meditating before bed (without music) makes me nod off extremely fast! My dreams are typically more pleasant and I wake up feeling so refreshed!

I’ve even noticed that less sleep feels like it’s enough when I meditate before bedtime.

I try to discipline myself and start off on a good note every morning, regardless of the circumstances. I remind myself that I’m more efficient with my time when I meditate so I never have an excuse!

Deep breathing is the path to a positive and productive mindset. With a little time invested twice a day, your demeanor will change drastically! You’ll also discover an ever-present happiness that will motivate you to do better in every way!

Yours in Calmness,
Dr. Inessa
Calmness.com

Sometimes, even with your best efforts and the utilization of all kinds of techniques (better daily habits, thinking more positively, etc), you still find yourself lacking something… a missing piece, some extra snippet of insight…
What could it possibly be?

Your confusion might develop something like this:
“I am positive, I am abundant, I am thankful and kind, and use Love in every interaction I can. But I still experience negativity, often a few times a day! And it only seems to worsen…”

It’s likely due to the quality of your social interactions.

Perhaps your social life and your everyday interactions with others are off-kilter? Or maybe they bring about extra negativity that you’re not getting rid of?

We’re inherently social. We need others. We need family and loved ones.
The people we interact with SHAPE us. We are emotionally-vested in these relationships and their patterns… The effects of every interaction show up in psychological and physiological ways.

The levels of hostility and aggression in any relationship can have an effect on the immune system – by way of the reactions the body has to external negativity. Pay attention to the way you react to the people and situations in your life! Reacting with hostility is more hurtful to you than to the receiver.

Nowadays we’re more distanced from each-other via electronics….
Many will find this image powerful, as it shows the growing tech phenomenon and its impact on family life:

It’s helpful to loosen that e-leash!!!!
Revel in the moment! Enjoy the nuances of your surroundings!
Allow yourself to relax wherever it is that you are, with no distractions — except maybe from your mind as you clear it with breaths of relaxation.

It’s impossible to appreciate THE MOMENT when you’re constantly multi-tasking! Believe it or not, in many situations this behavior doesn’t even prove to be productive! You listen less, you talk less, and you engage not at all.
Plus, when you do engage others it’s more likely to be on the aggressive side of the spectrum, because things were misconstrued or misunderstood. Maybe you repeated it too many times, or they thought you were arguing when in fact the opposite was true. It means a world of difference to take those few extra seconds and truly grasp what a person is saying.

So, just a few simple solutions to incorporate to help you Overcome these Hidden Stresses:
1) If breaking with technology daily for a few hours seems tough, start small with a daily ‘unplugged’ hour, unplugged after work for an increasing number of hours, and eventually to one tech-free day per week! It might take a while, but every loosening of the technology-leash is progress!!

2) Work on your responses and reactions being less aggressive, and More Understanding – inside and out.

3) Practice listening to listen, instead of listening just to respond.

4)

An added benefit is that when you have more to value in life (and higher quality values) you can reflect on these at ANY time and it’s been scientifically proven to lower stress levels and help with positive response.
As you improve your relationships to improve your calmness, your improved relationships lead to more calmness — even with things that are unrelated!

Have a wonderful day!
Yours in Calmness,
Dr. Inessa
Calmness.com

The mind can be a very tricky thing. Yes, it is indispensable and usually ingenious, and it’s always turning those gears…
But are you benefited by the current gear-turning?
Are the patterns and thought-processes you use assisting in the greater good of you and your life???
Do you often find yourself discouraged or running out of steam???

At times, have you noticed yourself using the following SDP (Self-Defeating Phrases)?
1. I can’t do it.
2. He/She/They can do it, but that has nothing to do with me.
3. I need my ____ [fill in the blank] ____ .
4. I’m justifying these actions, because life is meant to be enjoyed!!
5. I need _________ which will give me comfort.
6. I don’t have the faintest idea how to…

It’s OK to admit it; we all use these phrases now and then. However, the goal is to recognize their presence and maximize your response. Some excuses can be valid and I’m not saying to ignore them, but begin to be more conscious of your choices!
The mind, in its overly-analytical way, enjoys attempting to be a step or two ahead of the game. This means always trying to assess any upcoming situation, while maximizing pleasure and minimizing pain.
Not only that, often our mind can get it completely wrong, because it’s been too busy with its own analyses to be objective and observe reality!
And yes you have to look out for number one, but you should also respond to your world appropriately, instead of (sometimes) standing in your own way!

If you find yourself alone with a mirror, look deep into your own eyes and SMILE.
Say Thank You, and Admire Yourself for the excellent qualities that you’ve been displaying!!

Keep encouraging yourself.

If you must overcome one of the SDP mentioned above, here is how you deal with them:
1. YES you can do it. What you Conceive and Believe, you can Achieve.
2. The other people’s ability to do it does have to do with you! If they can accomplish this, so can you!
3. If _____ is not a Basic Survival need (food, water, shelter, clothes, cleanliness, rudimentary social upkeep) then You Really Can Go Without it AND Still Be Happy!
4. Life is definitely meant to be enjoyed! That includes staying healthy and maintaining respect for yourself!!
5. Allocate for the slip-ups you can’t go without, and commit to it only being the time-frame you choose: weekly, monthly, etc.
6. You can always learn how to do things, even if it means breaking down the problem and solving small pieces first. The puzzle will come together EVERY TIME.

The best way to progress is to begin anticipating these SDP (as they occur for you)! It’s also helpful to prepare your answer for each one in advance. Pay attention to the questions you ask yourself and the answers you give…
Keep up with the outcomes of situations where you decided to change (or not change) your response. Most of all, Be Honest with Yourself!

Come back Next Week to overcome your brain’s other six habitual phrases that sabotage daily life and your limitless potential!!!!
Part Two will be published on July 7th! 🙂

Feel free to re-visit this entry for help responding to any Self-Defeating phrases that may arise.

Have a spectacular day 🙂
Yours in Calmness,
Dr. Inessa
Calmness.com