Recently I committed to my very first challenge. I'm running a 5k in 8 weeks. Outdoor running is not for everyone, but I'm giving it a go just to see what happens. Committing to this challenge has changed everything for me. I'm planning out my weeks in advance to be as prepared as possible for this run. I'm thinking less about my constant food thoughts, and more about how to be ready for this run. I'm resting more than I ever have. I'm training smarter vs. harder. I'm researching online and studying what others have done to achieve this same goal. I'm prioritizing my sleep. I'm allowing 1 day to let loose and have a few drinks, which is keeping me balanced through this whole process. I'm focused, I'm determined, and I'm excited as heck. Committing to this challenge has rearranged my entire schedule, from morning to night, and that is exactly what I needed to become the best version of myself physically, mentally and emotionally.
Step 2: I closed my mouth to Breathe👃
Nasal breathing has been shown to:
▪️Increase air flow to arteries, veins, and nerves
▪️Increase oxygen uptake and circulation
▪️Slow down breathing
▪️Improve lung volume
▪️Help your diaphragm work properly
and so much more. ⬇️⬇️⬇️
The only way I'm going to complete my 5k is if I keep my heart and lung health in check. I've been known to overdue it in the past, and I can't let that happen this time around. Thankfully, I discovered the fascinating science behind nasal breathing, and how it greatly benefits recreational and competitive athletes. I've already put it to the test, and I have to say that my confidence is through the roof. I feel controlled, less anxious, and stronger than ever. I used to feel pain in my heart and lungs when I pushed my threshold in training, but I don't anymore. I'm starting to think that my athletic abilities are in the beginning stages of a very successful training career moving forward. With the simple act of closing my mouth and breathing through my nose, I now have the confidence to take my health and fitness to the highest level.
James Nestor, the author of 'Breath: The New Science of a Lost Art' says:
"When you see people jogging or lifting weights in the gym, it seems every single person is breathing through their mouth. They’re thinking that they're getting more oxygen into their body, which will give them more energy, but the opposite is happening here. You can get air in very quickly through the mouth, which is why people mouth breathe, but what you actually want is the air to be slowed down and pressurized, because that’s when you’re able to work the most efficiently. When breathing through the nose, your heart rate is going to stay lower as the intensity of your exercise increases. That's what performance is all about; being able to expend less energy when doing more, so you can push even harder."
Step 3: I bought a Rebounder 🏆
Rebounding is a type of aerobic exercise that is performed while jumping on a mini-trampoline.
"NASA scientists put their heads together and researched the benefits of rebound exercise on the human body, concluding that it is 68% more effective than jogging but requires much less effort."
Jumping has healed my injured joints, improved my digestion beyond belief, and made it possible for me to stay consistent, which has helped me shed over 50 pounds. No other exercise has ever done that for me. If it's raining or cold outside, I can still train. If my schedule is tight, I can squeeze in just 10 minutes. If my legs are sore, I can sit or lay bounce, and still get an incredible upper body and core workout. If I have a tight or sore area, I can gently bounce and stretch it out, feeling 90% recovered within minutes. If it's a more serious injury, I can stop all training, and gently flush and stretch my injured area multiple times a day on my rebounder, until my injury is healed. It's like having my very own physical therapist in my living room. This is a no excuse piece of equipment, and it's one of the reasons why I've finally got my life where I've always wanted it to be.
Step 4: I asked for an Oura Ring for Christmas🕊️
My Oura Ring has literally changed my life. The first thing I do when I wake up in the morning is check my Oura Ring scores (read below how these scores are measured and what these scores mean). Waking up to this real data of how my heart muscle is performing at night makes me want to take better care of myself. If I'm overworked, I can't be in denial about it. I need to rest. If I'm recovered and ready for the day, my confidence is soaring, and I'm ready for a fantastic workout. Training efficiency has taken on a whole new meaning. As I learn how well I respond to my training schedule, I will continue to go further, faster. I will have fewer setbacks. I will be healthier and stronger. I will have the advantage over my competitors. My Oura Ring is my new best friend. The battery life is long too. I only have to charge it every 4-5 days, and it charges in 1 hour. I also wear an Apple watch, which helps me track my heart rate and distance during my workouts, but my Oura Ring is my favorite of the two. I have a whole new love for myself that I didn't have before, all because of my Oura Ring. I want to take care of my heart, and make it the healthiest it can be. I no longer want to take my body for granted. The Oura Ring makes me feel alive, and that's exactly what I needed to launch me towards my greatest potential Trophy Body, inside and out.
Here's a sneak peak at my best and worst Oura Ring scores to date!
Read below for a deeper look into what these scores mean, and how they are measured by wearing the Oura Ring.
My Sleep details on 2-23-22
My Sleep details on 3-3-22
My Readiness details on 2-19-22
My Sleep details on 2-11-22
A quick introduction to our Readiness and Sleep scores
How balanced are your activity levels?
Readiness is an overall measure of recovery that looks at your body's responses in addition to activity levels to determine how prepared you are to take on the current day's stressors. This number can range anywhere from 0-100. Anywhere from 70-85 is considered a good Readiness Score. If you're scoring above 85, this may be a sign that you're ready to take on more challenging days. Variety in your readiness score is positive because it demonstrates that you are pushing your body to a reasonable degree and taking on healthy amounts of stress that are needed to build metabolic and cardiovascular strength (aka, a thriving metabolism and strong heart to keep you performing at your absolute best). The general idea is that you push yourself, recover, and then repeat this pattern. Read below to find out how the Readiness Score is calculated!
How well are you sleeping?
Oura analyzes your sleep by measuring the dynamics of your resting heart rate, body temperature, movement, and time spent in specific sleep stages, including light, deep, and REM. Oura's proprietary algorithms combine these measurements into a summarized picture of your unique sleep patterns. Your sleep score is meant to provide you with a holistic perspective of how well you're sleeping on a daily basis. It's calculated according to many factors, including your total sleep time, sleep efficiency (the percentage of time you spend asleep during the night), latency (the time it takes you to fall asleep), among other metrics found in the Sleep🌙tab in your Oura App. Your score can range anywhere from 0-100. Anywhere between 70-84 is considered good. Below 70 is a sign from your body to place more emphasis on getting the quality rest you need. Read below to find out how to improve your Sleep Score!
THANK YOU FOR
I'll see you next week, Trophies! It's a pleasure having you here with me for my 17 week Trophy Body Sally Transformation. All the power, all the love❣️
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