08 passive recovery stress and relaxation

Passive Recovery: Stress and Rest How to manage stress and relax UNIVERSITY... What is Stress • Stressors disrupt homeostasis • Allosteric Load total number of stressors occurring • Ps

Passive Recovery:

Stress and Rest

How to manage stress and relax

UNIVERSITY

Lesson Overview

• What is Stress

• Healthy Mental State

• Addressing Stressors

• Coping with Stress

• Supplements for Stress

• Relaxation

• Rest

What is Stress

• Stressors disrupt homeostasis

• Allosteric Load total number of stressors occurring

• Psychological stress can cause same catabolic response as a physical stressor

• Social Stress

• Relationships, community, loneliness

• Existential Stress

• Lack of meaning, despair, purpose

• Emotional Stress

• Anger, shame, fear

• Mental Stress

• Decision fatigue, info overload, perfectionism, obsessive

Healthy Mental State

• Improved Sleep

• Enhanced Motivation for training and recovery

• Increased self awareness of needs

• Decreased mental fatigue

• Decrease injury risk

Tackling Stressors Head On

Social stress

• Establish health relationships, get rid of negative

• Find a great coach

• Find community

• Set boundaries

• Focus on yourself

Existential Stress

• Pursue your purpose

• Self actualization

Emotional Stress

• Finding root driver of emotional trigger

Mental Stress

• Set limits on obsessions, information gathering, decisions

• Choose appropriate nutrition, training protocols

Financial Stress

Bodybuilding is expensive and does not pay well Advance your career and education first

Personal Finance

1 Take Inventory

2 Make a budget (Every Dollar Budget App)

3 Live within that budget

4 Pay off Debt

Dave Ramsey Financial Peace University

Competitive Stress

• Visualization and Imagery

• Competition day success

• Hitting gym Personal Records

• Own the Log book

• Self talk “you are the champion”

• Live in the moment

Coping With Stress

• Acceptance of level of control

• Positive Attitude

• Self talk

• visualization

• Perspective

• Think of the big picture

• Communication

• Share your feelings

Behavior Awareness

• Emotions are under chemical control, but we can control our behaviors

• Meditation and Mindfulness

• Journaling thought process and feelings from daily stressors

• What were you doing

• What did you think about

• What did you feel emotionally and physically

• What response is positive in place

Motivation

Set goals but focus on the process

• Make the GOAL board

Self Determination Theory for Human Motivation

Process Enjoyment Self Improvement Goals Achieved

• Competence

• Learning, structure and flexibility

• Autonomy

• Control of goals, independence

• Relatedness

• Connection with others and coach

Time Management

• Make a To-do list

• Look for ways to be more efficient

• Organize your space and plans

• Delegate tasks

• Limit social media

• Allot time for phone calls and emails

• Use waiting time efficiently

• In the gym use super sets and rest pause sets

• Bulk cooking

Stress Supplements

Ashwaghanda 500mg with last meal per day

• Adaptogen Herb

• Anxiety, stress, fatigue reduction

• Serum Cortisol reduction 14-27%

• Reduction in TSH and increased T3/T4 in

subclinical hypothyroidism

L-Theanine 200mg first thing AM or PM per

day

• Amino acid

• Reduced perception of stress and improved

attention

• Synergistic with caffeine

• No sedative effect

Vitamin D 2000-5000IU per day

• 1 st most common vitamin deficiency

• High in fatty fish and fortified dairy

• Mitigate Depression, VDR in skeletal muscle

• Serum 25 OH D3 optimal 40-60 nmol/L

Magnesium Citrate 400mg per day

• 2 nd most common vitamin deficiency

• High in nuts and leafy greens

• Modulates the NMDA receptor

Omega 3 (EPA and DHA) AHA recommend 1g; 3-4g Optimal per day

• Essential Fatty Acids

• Reduction in inflammation and TG

• Fatty Fish

Zinc 10-40mg

• 10% in US deficient

• Found in meat, nuts, milk

• Low levels associated with depression, increased illness, low testosterone and low insulin sensitivity

Relaxation

Reducing the stressed/heightened state back down to calm and rested one

Improved parasympathetic activity

Decreased heart rate and blood pressure

Decreased cortisol and catecholamines

Decrease catabolism and increased anabolism

Improved mood and focus

Decreased anxiety

Reduction of fatigue

Relaxation

• Plan fun activities

• Lying on the couch

• Hobbies

• Socializing

• Yoga

• Music

• Television

• Coloring and Drawing

• Reading

• Play with pets

• Get outdoors

Rest Days

Planned rest days off from training

No formal training

Recovery from psychological fatigue

Plan Fun activities on this day

GO RELAX!!!