Jun 3 (edited) โข Everything Health + Wellness
3 Hot Tips #2: Cortisol =misunderstood. Stop skipping type II fibers. "Therapy"
I DO THE LEARNING FOR YOU! ๐. This is a 50 second read.
Each post covers 3 things to help you get strong + lean (IDEAS AND YOUR INPUT IS REQUESTED๐):
1-๐ฅ ๐๐๐ฟ๐ฟ๐ฒ๐ป๐ ๐ต๐ผ๐ ๐๐ผ๐ฝ๐ถ๐ฐ ๐ถ๐ป ๐ต๐ฒ๐ฎ๐น๐๐ต, ๐ณ๐ถ๐๐ป๐ฒ๐๐ & ๐๐ฒ๐น๐น๐ป๐ฒ๐๐ (๐ฎ๐ป๐ฑ ๐๐ต๐ฒ๐๐ต๐ฒ๐ฟ ๐ถ๐'๐ ๐๐ผ๐ฟ๐๐ต ๐๐ผ๐๐ฟ ๐๐ถ๐บ๐ฒ):
Cortisol isn't bad.
It's supposed to go up in order to wake us up; turn us "on" in times of stress (even good stress like exercise or performance).
Many of us never fully come back down. Thanks to busy-ness, demanding schedules, traffic, mean people, doom-scrolling, etc ... CORTISOL stays stuck in "go mode" & our bodies pay the price over time.
Today: Spend 2 minutes doing something that makes your body feel safe, calm, and unhurried.
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2-๐ช ๐๐๐ค: ๐๐ฎ๐๐ถ๐ป๐ด & ๐๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด ๐ณ๐ผ๐ฟ ๐ฏ๐๐ถ๐น๐ฑ๐ถ๐ป๐ด ๐บ๐๐๐ฐ๐น๐ฒ ๐ฎ๐ป๐ฑ ๐น๐ผ๐๐ถ๐ป๐ด ๐ณ๐ฎ๐
Type I muscle (slow-twitch) fibers help us with endurance and daily activities.
Type II muscle (fast-twitch) fibers = strength, power, and muscle growth. We lose this as we age
How to know you're training for type II:
โ Lift heavy-ish reps in the 8 to 18 reps range, get close to "failure"
โ Lift heavy and intense enough where at least a minute rest is required in between sets
You can train with me, with the cues required to stimulate type II fibers here! (15 min free workout)
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๐ฏ- ๐ช๐ต๐ฎ๐ ๐โ๐บ ๐ฐ๐๐ฟ๐ฟ๐ฒ๐ป๐๐น๐ ๐ฑ๐ผ๐ถ๐ปg/๐น๐ผ๐๐ถ๐ป๐ด ๐๐ผ ๐๐๐ฎ๐ ๐๐๐ฟ๐ผ๐ป๐ด, ๐น๐ฒ๐ฎ๐ป, ๐ฎ๐ป๐ฑ ๐ท๐ผ๐๐ณ๐๐น:
Receiving therapy + life/leadership coaching (Thank you Lana in Toronto).
Long story short, they've helped me become more self-aware and rely less on my environment and others to determine how I feel.
๐ ๐ฑ๐ผ๐ปโ๐ ๐ธ๐ป๐ผ๐ ๐ฎ๐ฏ๐ผ๐๐ ๐๐ผ๐, ๐ฏ๐๐ ๐ณ๐ฒ๐ฒ๐น๐ถ๐ป๐ด๐ ๐๐๐ฒ๐ฑ ๐๐ผ ๐บ๐ฎ๐ธ๐ฒ ๐ผ๐ฟ ๐ฏ๐ฟ๐ฒ๐ฎ๐ธ ๐บ๐ ๐ฑ๐ฎ๐.
If someone's mad at home, work and I'm caught in the crossfire, (or even if I unintentionally offended someone), I can remind myself that I'm not in danger (๐๐บ๐ฆ-๐ฃ๐บ๐ฆ ๐ค๐ฐ๐ณ๐ต๐ช๐ด๐ฐ๐ญ) and that I didn't do anything wrong.
Often a valuable lesson is even learned โ Having more agency over myself feels really good.
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AND ...The Happy Gut Course, ๐ฌ๐ผ๐๐ฟ ๐ ๐ผ๐๐ ๐จ๐ป๐ฑ๐ฒ๐ฟ๐น๐ฒ๐๐ฒ๐ฟ๐ฎ๐ด๐ฒ๐ฑ ๐๐ฒ๐ฎ๐น๐๐ต ๐ฅ๐ฒ๐๐ผ๐๐ฟ๐ฐ๐ฒ, is now available to purchase in the classroom!
7 short video lessons on how to:
โfeel 5 lbs lighter
โless gas/bloat
โmore regular
โless cravings
โless pain, more energy
in as soon as 5 to 14 days using food, movement and simple structured calm.
๐ฆ ๐๐ฎ๐๐ ๐ฅ๐ฒ๐ฐ๐ถ๐ฝ๐ฒ๐ + ๐ช๐ผ๐ฟ๐ธ๐ผ๐๐๐ ๐๐ป๐ฐ๐น๐๐ฑ๐ฒ๐ฑ! โจ
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3 Hot Tips #2: Cortisol =misunderstood. Stop skipping type II fibers. "Therapy"
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Most efficient system for midlife women building muscle & losing fat. Pharmacist + strength coach. Fitness + nutrition + strong minds = healthy bodies
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