Nobody can truly avoid stress, but we can avoid that “heart pounding, I want to explode feeling” by learning how to deal with the stress we experience.  There are different ways to try train your body to relax in stressful situations; the trick is finding which method is the best one for you and then repeating it on a daily basis to help reduce your daily stress.   Here are a few ideas that you can do at home, in a class or with a personal trainer that might help reduce the stress load.

Deep Breathing:

This is the easiest technique to use, learn and most importantly it can be used anywhere and be combined with other relaxation techniques.   First, you will want to get comfortable as you sit with your back against a chair.  Place one hand on your chest and the other on your stomach; when you breathe in through your nose your stomach should raise while your chest should barely move.  Exhale through your mouth and contract your stomach muscles.  Repeat several times. If you find you are having a hard time doing this exercise sitting up, you might want to try it lying on your back.  

Progressive Muscle Relaxation:

For this exercise you will need to get comfortable, so this will be an exercise most likely practiced at home after a long day of work.  First, make yourself as comfortable as possible, take off your shoes, put on your comfortable clothes and then begin your deep breathing exercises until you feel yourself relax.  Once you feel yourself relax focus on your right foot.  Begin to focus on releasing the tension from your foot and feeling the tension flow from your body.  Stay this way for a few seconds until you are ready to move onto the left foot and repeat the process.  Then slowly make your way up the rest of your body until you finally get to your face.  You should have a relaxed body and feel great. 

Yoga:

Yoga can be great for stress relief as it has moving and stationary positions.  While yoga is often geared as a training program for women, men also benefit from a yoga training program.  You can get injured doing yoga on your own, so we recommend that you find training programs or a one-on-one private trainer to help you learn the basics of yoga.   There are several different types of classes out in San Diego, but if you are just beginning to learn yoga, you will probably be best suited in a San Diego beginner’s yoga class or Pilate’s class, compared to a power yoga class.  Make sure you do not extend yourself beyond what you are capable the first time and know that a yoga instructor (or private trainer) can show you alternate poses if you are unable to do the porposed pose. 

Find the fitness classes and techniques that work for you leading to a happier, less stressed you!

At Strive Personal Training Studios, San Diego’s ultimate personal training studio, we take a holistic approach to fitness.  The results in the mirror are important, of course; but we also want to improve the overall functioning of your body and the integrity of your muscles and joints.   Whether you are doing fitness classes, working out with a personal trainer, or running on the beautiful San Diego beaches, there is always the risk of injury or muscle strain.  At Strive, we always aim to minimize this risk by implementing safe training techniques, focusing on proper form, and taking preventative measures.

Effective workouts aren’t just about the weight you lift and the miles you run.  A key component of any workout regimen that most people forget about is stretching and self myofascial release.  Self myofascial release is a simple technique that can be used to alleviate trigger points, the areas of your muscle that feel tight and are painful when pressure is applied (i.e. knots).  Anyone from an athlete to a first-time exerciser can benefit from the use of a foam roll.  By using a foam roll (available at Strive!), you can alleviate these trigger points and prevent muscle and tendon tears.

Self myofascial release is especially important for athletes who want to improve sports performance, speed, agility, and flexibility.  Most athletes focus on putting themselves through excruciating workouts; however, stretching and foam rolling are just as important so that their muscles can properly rebuild and repair themselves.

Here are a few simple self myofascial release exercises for various muscle groups:

Adductor

1. Lay face down on mat, extend right leg, and place foam roll under inner thigh.
2. Gently apply pressure to region by rolling length of inner thigh along foam roll.
3. If a tender point is located, stop rolling, and rest on the tender point until pain decreases

*Repeat on left leg*

Iliotibial (IT) Band
1. Position yourself on your right side lying on foam roll.
2. Bottom leg is raised slightly off floor.

3. Maintain head in neutral position with ears aligned with shoulders.

4. Roll just below hip joint down the outside thigh to the knee.  This may be painful so go slow!
5. If a tender point is located, stop rolling, and rest on the tender point until pain decreases.

*Repeat on left side*

Try some of these exercises after your next training session!

*Please exercise caution when performing these techniques.  Ask your personal trainer, or other staff member at Strive, for additional guidance.*

What is a personal trainer? 

• Is it someone in a uniform, mumbling instructions, staring at a clipboard, while you do one hundred push-ups (with incorrect form)? 
• Is it a drill sergeant screaming at you to run until you cry (or get injured)? 
• Is it a person that shows you how to use a machine while they text a friend?

• Or rather, a knowledgeable individual who acts as part therapist, part teacher, part cheerleader, and part exercise guru? Somebody you can count on?

We hope that it is the latter! 

At Strive Personal Training Studios, San Diego’s premiere personal training facility, we pride ourselves on our experienced and qualified personal trainers.  In San Diego, there are plenty of options for gyms, personal training, yoga, Pilates, boot camp, etc.  However, most of these institutions are there to take your money and keep you slogging along on the treadmill for the next 10 years of your life without seeing any results. 

Strive brings personal training in San Diego to a completely new level.  Our training sessions, boot camps, and group classes are designed to help you become the BEST you!

We can give you the keys to peak physical fitness, but it is up to you to unlock the door to your new future!