The one word that describes most Americans is autopilot. Our days are filled with rush, rush, rush. Stopping only to eat at a fast-food restaurant, and if we go to the gym the question is always, how fast can I get through my workout. Sitting in front of the television or computer, we eat never knowing how much, because we weren’t taught to pay attention. Our lives are mostly this...mindless.
The best tool anyone can use especially when it comes to fitness is mindfulness. According to Shauna Shapiro PH.D., associate professor of psychology at Santa Clara University, “Mindfulness is the awareness that arises when you intentionally pay attention in an open, accepting and discerning way.”
The idea is to learn how to live in the now, press the pause button and live in the moment.
The question is how do I eat, and train at the gym mindfully?
Did you know researchers at the Center for Mindful Eating show by eating clean and having six small meals a day is not enough. If you slow down and spend at least 20 minutes on each meal your body will not only speed up your metabolism, but will increase your fat loss.
When an individual eats more slowly, they eat less and make better choices with their food.
At the gym, the body knows the routine. However, getting your brain to go along with the exercises is a little more difficult.Paying attention to your muscles when you workout is important. To be more efficient and take your fat loss to a whole new level, recruit your mind.
Muscles can have more than a 10 percent response by just imaging moving them. Take time before each workout to go through the exercises in your mind. Also, get in front of the mirror and flex each muscle, make sure you are isolating and contracting the muscles you will be using,
Doing this for a period of 12 weeks can actually improve your strength from 13 percent all the way up to 35 percent.
Working your mind as well as your muscles gives your body a more effective workout.
Some of the added benefits of engaging your mind is less stress, more energy, better immune function and a greater self-esteem.
So remember, the mind body connection is a powerful tool, whether you are trying to eat healthier or workout more efficiently using your mind will lead to a healthier you.
At a Glance
Tips for eating mindfully
1. Eat when your hungry. Sometimes cravings are the reason we eat. Take a few minutes to focus on what you are eating before you put a food packed with calories and fat on your plate.
2. Stop when you feel moderately full rather than completely eating the whole meal.
3. Try to discern each texture and flavor with each bite. This mindset allows you to stop eating quickly and you will feel more full before completing the meal.
4. Get rid of distractions, turn off the television, computer, stop texting friends when you eat.
5. Keep a log of what you are doing when you eat. This allows you to see a pattern and change it.
Tips for a better workout session
1. Instead of focusing on the whole set, focus on each rep and contraction. The quality of the movement is much more important than the quantity.
2. Take time before the workout to go through the exercise with your mind. Focus on how you will execute each movement, do this without the weights or equipment.
3. Get in front of the mirror. Flex each muscle that you will be working individually. Even the less strong muscles need attention, use your mind to give a stronger signal, especially to these.
4. Make sure you practice your breathing. For example when lifting a weight inhale for a count of two and exhale for a count of four when you lower the weight. Make sure you are not holding your breath when you lift.
