UNIVERSITY Passive Recovery: Stress and Rest How to manage stress and relax 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 Take Inventory Make a budget (Every Dollar Budget App) Live within that budget 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 • Competence • Learning, structure and flexibility • Autonomy • Control of goals, independence • Relatedness • Connection with others and coach Goals Achieved 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 • 1st 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 • 2nd most common vitamin deficiency • High in nuts and leafy greens • Modulates the NMDA receptor Omega (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!!! ... 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... 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. .. 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