P.O.W #7 Hydration, Peppermint oil and Foot Release

“3 P’s for Optimal Performance and Health”

 

 

PHYSICALHydration

This past week I (Amanda) had another kidney stone attack. This isn’t a first as it is a hereditary condition that I have had trouble with since my teens. Unfortunately, there isn’t much advice out there that is congruent enough to follow rigidly. Most people assume it’s from too much salt or protein in the diet but a majority of stones today are made from Calcium deposits. But don’t go thinking that means you have to limit dairy, quite the contrary.. some advise to eat more. It could also be a mineral build up from the unfiltered water you drink.  I’ve also read that high oxalate foods such as, dark leafy greens, dark chocolate, green tea, coffee, sweet potatoes and tofu are the culprit. Which is unfortunate since those are all super healthy foods I eat on the regular, and quite frankly I don’t intend to stop eating them any time soon. They could get a sample from a stone and tell you what yours specifically is made out of but it’s not the easiest process. Even then the causes are not completely known. The only consistent piece of advice I found was of course to drink more water. We all know we should drink more water but busy days get the best of us or our favourite beverage takes precedence . Not to mention how active you are and during the summer months we need to hydrate even more. I gather that albeit having to go through this pain that I think I have made a difference in the size of the stone that was lessoned by my diet and water consumption. My theory is my diet had broken down the stone rather than having it build up and become larger. So, I won’t become paranoid about the foods I eat I’ll just remember to always increase my water consumption to flush out and clean those precious kidneys of mine.

Tips to increase water consumption :

  • Drink only water with your meals and when out a restaurants ( and add a little lemon too!)
  • Add fruit to flavour your water!
  • Use an on the go Brita water bottle to filter water where ever you are – No excuses! (I use this one )
  • Drink coconut water as well ( but don’t over do it as it is high in natural sugars but also full of electrolytes, potassium and magnesium)

 

POTION : Peppermint Oil

After being on heavy pain meds my stomach hadn’t been feeling so good. I was nauseous and felt I had heartburn 24/7 ( which I never get ) I was desperate to find relief and stumbled upon my peppermint oil in my cabinet. I read online I could apply it topically to my belly and throat as well as make a tea with one little drop. I applied it to my temples as well to sooth my aching head. Finally I was able to sleep! The cooling sensation calmed my belly and my mind and had me thinking why I hadn’t used that in the first place!

I used doTERRA Peppermint oil 

 

 

PROPS : Foot Roller 

Until my training was interrupted by my kidney stones last week, I was about to complete my certification in Fascial Stretch Therapy. My lovely lady Brit had received her certification back in Oct and I wanted to do mine with her but the timing didn’t work out. Fascial Stretch Therapy is a relatively new release therapy which enables a trainer or bodyworker to stretch the client in a realxed state that activates the parasympathetic nervous system, better allowing facilitation of the fascia, muscles and connective tissue . It also incorporates PNF ( Proprioceptive Neuromuscular Facilitation ) which has shown great results in increasing range of motion and flexibility as opposed to static stretching which commonly has resulted in either over stretching or just an ineffective stretch. It is also important to think of the body as having connection fascial lines or “nets” and all of these nets correspond at our little piggies. So releasing the tight fascia in the feet is a great addition to add before workout or before bed time! It has the ability to already increased flexibility by doing that alone. You can use a Lacrosse ball, tennis ball or a foot roller. Check here for how to!

 

 

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

Check back weekly for more!

xx

Amanda and Brit 

 

 

P. O.W week #3 Metabolism, Push-ups and Coffee

“3 P’s for Optimal Performance and Health”

 

POTIONS: Iodine

Iodine is crucial for proper thyroid function and metabolism. Your thyroid is a major factor in regulating your metabolism, and if your Iodine levels are low, you run the risk of having an underactive thyroid, and therefore a sluggish metabolism. Get your Iodine levels to a good place and you could see an increase in your metabolic rate. It also enhances immune function and prevents brain damage.  Iodine deficiency is widespread, so supplementation is wise**. Physically active people are at especially high risk for deficiency because you lose iodine through sweat. You can get some iodine from seafood, but unless you’re eating it with every meal, you probably won’t get enough.

Dose: 150 mcg to 1000 mcg (1 mg) / day

We use this brand by Trophic

**It’s always best to get your levels checked before assuming supplementation is needed

 

PHYSICAL: Push Ups

A classic, fundamental exercise movement that targets the whole body! You can do them absolutely anywhere, anytime and at any fitness level. The variations are endless and so are the benefits. Wide arms target more chest and shoulders while a closer stance targets your triceps. Check out this tricep/plank variation in our how to video below! This will have you doing full push ups in no time!

Push up

PODCAST: Dr. Bubbs Performance Podcast

Dr.Bubbs is a Canadian Naturopathic Doctor who specializes in enhancing athletic performance. He is the Sport Nutrition Lead for the Canadian Men’s National Basketball Team and Strength Coach. He was introduced to us by fellow fitness enthusiast and health/fitness blogger @Ulitmategrityyz 

This week we’re loving this episode of Dr. Bubbs Podcast as he and Nanci Guest discuss the effects of caffeine consumption, how it differs depending on your genetic make up and how it could benefit ( or inhibit ) your athletic performance. We’re also loving the “lay up” note he includes in the Podcast show notes. This episode features;

“Lay-Ups” in This Episode (quick, simple, actionable items)

1) Drink no more than 2 cups of coffee per day, before noon, to reduce your risk of CVD.

2) 50% of people are slow “caffeine metabolizers”, meaning caffeine levels in the body take 8-10 hours to drop by half. Slow metabolizers may not feel “stimulated” but the caffeine is still blocking the “calming” effect in their body.

3) For the general public, coffee before training is all you need (save your money on “pre-workout” caffeine supplements).

Caffeine “Performance Hacks” from This Episode

1) The most effective dose of caffeine is 3-4mg/kg bodyweight (there’s no additional benefit once dose is greater than 5mg/kg).

2) 10% of population are “ultra-slow” metabolizers and will have WORSE performance when they consume caffeine before training.

3) The more elite the athlete, anhydrous (i.e. supplemental) caffeine is ideal because the caffeine concentration in coffee is highly variable.

 

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

 

Check back weekly for more!

 

xx

Amanda and Brit