Balance

Weightlifting and Yoga; Yin and Yang for Your Fitness Routine

Being a Personal Trainer and a Yoga Teacher, it’s obvious my fitness routine is includes both, weights and yoga. Weightlifting and Yoga are like Yin and Yang, balancing the body in every way it needs. Strength training helps breakdown and build muscle while yoga speeds up muscle recovery and improves flexibility, all the while, connecting to your highest self. Strength training is the outer work while yoga is the inner work. This yummy duo packs a punch when it comes to improving your fitness progress. I believe in balance and these are two tools you don’t want to miss out on your own Balancebuilding® journey. Adding a mix of both to your weekly fitness routine has endless benefits but here’s a few reasons why you should be considering it.

Stretching and increasing flexibility..

  • Increases endurance and strength
  • Improves balance and flexibility
  • Improves body posture

Improving these things will…

  • Encourage muscle growth
  • Improve muscle efficiency
  • Improve circulation
  • Decrease lactic acid build up
  • Reduce muscle recovery time

And not to mention, you get all of the other blissful benefits of yoga including…

  • Improve respiration, energy and vitality
  • Encourage relaxation
  • Decreasing stress
  • Reduction in inflammation
  • Promote sleep quality
  • Relieve anxiety
  • Can reduce chronic pain

Yoga could be the key to unlocking the extra nudge in progress you need. Start out by trying a yoga class on YouTube or find a local class you enjoy. There is so much more to gain than lose from just trying!

*If you are local to me, in Morgantown, WV, I am starting a Weekly Stretch and Flex Yoga Class July 13th at 9am at the MindBody Center (2000 Coombs Farm Road). See you there!

  • Intro special- $12 a session through July
  • August on- 6 week session- $90- 12 week session- $160

 

 

Balance

Chasing the “Love” Hormone

I have stumbled upon yet again a new Balancebuilding journey for myself that hit me unexpectedly, although it really shouldn’t have. Its the moment I left my Milkmaker title behind and stopped breastfeeding. It was February 14th and Maddux was staying with the in laws while my husband and I went on our annual date to The Forks Inn, Maddux had been only nursing at night for a couple of months and I realized this was my chance to eliminate the night nursing! Yessss! After the roller coaster ride we had been on with breastfeeding, the indescribable bond with Maddux, the oversupply issues, the elimination dieting due to allergies, the gratitude of being able to breastfeed my son who has allergies, the crying over all of the pumped milk that couldn’t be used because of allergies, the abundance of emotion of donating hundreds of ounces of milk to a mother who adopted a baby with formula sensitivities, the pumping and the exhausting self advocacy at work. I am so thankful I was able to breastfeed, but after 15 months of it I was so excited to have some body freedom and sleep back,  so much so, that I didn’t pay attention or plan according to the actual physiological changes that happen afterwards.

Thankfully, we had a long, gradual weaning process which probably made things a little better than they could have potentially been. But my body was definitely missing the prolactin (hormone for milk production- also brings feelings of calmness, well-being, and relaxation) and the oxytocin (hormone required for the “let-down” of breastfeeding- also known as the Love hormone). I felt down, unmotivated, irritable and just not myself. And not to mention, the instant 10 lbs I gained back because I am now not burning the extra 500 calories or more a day, that was nice while it lasted. Breastfeeding was legit my cardio for most of that time period. (Thank you Jesus, because I didn’t sleep for 15 months, so that wasn’t a priority) So with that, and eliminating multiple foods from my diet and going on a more plant based journey I was able to get back to my pre pregnancy weight. But how could I have not planned for this moment?! This is what I do, prepare and recover the body through each Balancebuilding season. Well, I am just a mom like a lot of you, trying to balance everything, family, work, home, and wasn’t as concerned about myself as I should have been. Sometimes it can be so challenging to be proactive for ourselves but it is so important. I think the key thing to remember at all times is that it is NEVER too late to start caring for yourself. One thing I am thankful for that I have been gifted through all of my Balancebuilding journeys is self-awareness. I was self aware enough to know that I wasn’t feeling my normal self, I needed to support myself during this time and that this too shall pass.

Oxytocin is a hormone produced by the hypothalamus and secreted by the tiny, pea sized, pituitary gland. This hormone is associated with trust, anxiety, bonds, and relaxation. The production of oxytocin is controlled by a positive feedback mechanism. When this mechanism is triggered, oxytocin is released.

So mainly what I am after is naturally creating more of the “love” hormone minus the breastfeeding. Whether you are a guy, a girl, a mom who breastfeeds or a mom who doesn’t, this list of ways to chase feel good hormones can benefit anyone. But I am also not discounting real mental health issues, if you are someone who has been dealing with intense feelings of depressions/anxiety, please reach out to your physician.

So, here are some things I am actively working on to boost my mood…

  • Creating a nourishing food/workout plan
    • Now that Maddux has a spot on structure with nap and bedtime, I am able to plan out my days better, my workouts/yoga/cardio, meal planning, etc., I can be more consistent, which is key for success.
    • Reverse dieting- Eating with a caloric intake that is high enough without gaining fat while eating enough to feel satisfied. This helps with cravings and binge eating.
  • Adding in foods that contain Tryptophan which can promote oxytocin production.
    • Eggs
    • Bananas
    • Yogurt
    • Rice
    • Quinoa
    • Salmon
    • Beans
    • Spirulina
    • Potatoes
  • Diaphragmatic breathing
    • Breathing deep and slow, filling up the lower part of the lungs into the belly actually immediately triggers the vagas nerve which is directly related to our parasympathetic nervous system.
    • Lowers stress responses associated with “fight or flight” mechanism
    • Improves heart rate variability- which is the measurement of variations between beat-to-beat intervals.
    • This is great to do anytime, anywhere for any amount of emotion, anxiety, stress, or irritability- because life.
  • Hugs
    • Oxytocin actually gets released when you hug or hold someone close for at least 30 seconds! It is a little tough to hug or hold onto a toddler for this long but I take what I can get!
  • Getting outside
    • Thank goodness it is spring! This warmth and sunlight is everything right now! Nature stimulates all of the feel good emotions.
    • Even taking it a step farther and grounding bare foot in the grass instantly helps balance and transfer energy improving our health.
  • Exercise/Yoga
    • Literally exercise and yoga fixes everything, it boosts dopamine and oxytocin, reducing stress and improving confidence and love for your self. #selflove
  • Increasing Magnesium intake
    • relieves anxiety by promoting oxytocin production
    • relieves constipation
    • strengthens bones
    • can help with migraines and headaches
    • relieves premenstrual symptoms
    • increases energy levels
    • fights inflammation
    • You can find magnesium in foods like spinach, pumpkin seeds, yogurt, avocado, figs, almonds, black beans. You can also take a supplement capsule as well.
  • Meditation
    • Meditation promotes a higher level relationship with yourself and a broader connection with others. It enables oxytocin, positive emotions, lower blood pressure and cortisol levels. It can increase pain thresholds and provide healing. Meditation is so powerful and underutilized.

These are things I have always done but now I am reprioritizing my Balancebuilding journey specific to what I need at this moment. Right now I just need a little extra self care to get me through this rough patch. As soon as I came up with a plan I instantly felt better. Just goes to show you, sometimes it is the simple things that make the biggest differences!

 

Balance

What is the Balancebuilding® Philosophy?

Balance can seem like something that is easily achieved, but it is actually something that so many people struggle to find. Struggling with balance is something, I have found, that no one really talks about. Society has placed this stigma that if you aren’t balanced, happy, aesthetically pleasing and centered at all times, then you are weak or a failure. I can assure you that everyone struggles at some point in their life with imbalance in some aspect. And that is where the Balancebuilding Philosophy can help!

The Balancebuilding Philosophy is living in a way to bring balance to all aspects of your life; mentally, physically and soulfully. There are a multitude of tools that comes with this philosophy to help in achieving this. Balancebuilding is the act of working on your personal mind, body and soul goals to achieve a life of overall wellness. Just as bodybuilding is challenging and takes dedication, consistency, persistence and time. Balancebuilding is the same, but it takes into consideration the other pieces that need added to the foundation to be able to sustain and maintain the physical aspect of it. Everyone has a situation or certain circumstances in their life and your ratio of what balance looks like differs from the person sitting next to you. Our lives are ever changing and so does our Balancebuilding journeys. Instead of feeling guilt and shame for things we can not change we simply shift how we approach our journey.

I wear many hats including writer, Holistic Life Coach, Personal Trainer, Fitness Nutrition Specialist, soon to be Yoga Teacher and Mompreneur, but my main focus is collaborating all of these hats to bring the Balancebuilding Philosophy to everyone’s way of living. I am on a mission to get the tools out to others, to empower them to achieve their goals physically, while nurturing their mind and soul, working in while working out. I created the Balancebuilding Philosophy after going on my own journey to finding balance, recovering from the physical and mental extremes from competitive bodybuilding, going from a bodybuilder to a balancebuilder. The Balancebuilding Philosophy helps alleviate the dieting mentality, by combining information and tools to help others achieve complete synchronicity between the mind, body and soul, for a lifetime.

Message me for more information on how the Balancebuilding Philosophy can help you achieve your goals! I want to help you become a better balanced self!

 

 

Balance

5 Steps I took to go from an Extreme Mindset to Blissfully Balanced

My whole life I have been an extreme, self-competitive, driven, determined, structured, type A individual who can get deep into something I put my heart into. This is great for accomplishing things and with being a former national level figure competitor in bodybuilding, this was great for succeeding in the sport but I didn’t realize I had a lot of healing to do and competing only pushed me further away from myself. Bodybuilding is not to blame, I still love following the sport and love seeing my friends achieve their personal goals with it. I believe that determined mindset is also why I did so well. When I did well and kept improving each show, I was rewarded with my own competitive stage goals, that made me love the stage even more, creating a vicious cycle and an unrealistic expectation of myself in the “off season”. Being so lean on stage created a sense that when not competing and wanting results I felt like…

“I have to do hours of cardio”

“I have to eat the same foods and restrict calories to the extreme.”

“I have to be a slave to the gym.”

This mentality also cycled into…

Binge eating

Insatiable cravings

Fatigue

Feeling like a prisoner to food

Insecurities

Never feeling good enough

Hormonal imbalances

You don’t have to compete to know this cycle. I do believe there are many competitors and non-competitors who have the same mindset and suffer mentally, physically and emotionally from the years of an extreme mindset that causes a multitude of issues that affect wellness. There are so many people feeling this way, but it isn’t talked about because so many do not want to appear “weak”. What I didn’t realize during this rabbit hole I was in, was that these qualities were reactions of feeling out of control of my life, imbalanced, insecurities, past emotional issues and not truly loving myself. That is not weak, that is a serious issue that needs addressed. I hope by speaking about my own journey, it will encourage others silently dealing with the same feelings, to help themselves out of this situation.

I have friends who are competitors and non-competitors who understand this mental state, who have asked me “how did you change that extreme mindset and heal yourself from it because I don’t know how to change?” Everyone’s situation is different and healing looks different for everyone, but these are the first steps I took that started my journey of healing myself.

  1. I started making decisions for my wellbeing.

These decisions look differently for everyone, but I would challenge you to ask yourself, “what is holding me back from being my best self? What is it that is bringing me down?”. After some big realizations, I decided to quit competing and left a toxic relationship. These two decisions were the very first steps to improving my overall wellness and honestly were necessary to my health. My body was so exhausted and needed time to heal from the hormonal damage of extreme dieting for so long. I knew I needed to make decisions that put me in a less anxious, less volatile environment. I needed to focus on me and my mental, physical and emotional well-being.

  1. I hired a coach I trusted.

I hired a coach who helped me come up with a meal and cardio plan. I know what you’re thinking, “How could this be helpful, wouldn’t this put you back into the same situation?” No, this was necessary because if I made my own plan at that time, I would have made things worse. I needed someone to get me started in the right direction and someone that was knowledgeable and knew what they were doing. I was eating the right macros for my body, I was feeling full, I liked the food I was eating and also felt like I had someone who cared about the state of my body, mentally and physically. This helped me get to a point that I could rely on myself and my own awareness which is something I could never do before.

  1. I started listening to my body.

Being on a wholesome, balanced plan sparked enough confidence to start listening to my body, paying attention to my needs and truly taking care of myself. We know our bodies better than anyone but a lot of times we ignore important signs and wait until it’s out of hand. We can prevent a lot of issues just by living more intuitively, quieting the outside noises and extrinsic pressures, and really being real with ourselves.

  1. I started exercising for enjoyment.

I stopped exercising for a competition and started training for fun. I stopped punishing my body with exercise and instead rewarded it with exercise. That was a part of breaking that obsessive habit of only training the way I needed to for the stage and to please judges. I focused on what I liked to do and what made me keep going back. Exploring different kinds of exercise empowered me to break free of the obsessive-compulsive part of my mentality, while maintaining the benefits of aerobic and anaerobic exercise.

  1. I stopped comparing myself to others.

There is nothing wrong in wanting to improve things about yourself while loving yourself and the process. It becomes negative and the opposite of loving yourself when you compare yourself to others. This is so crucial in our world of social media. Social media is a highlight reel of someone’s life, so you can’t compare your challenges to their best. There is so much behind the scenes that we don’t see and who knows where they are in their journey of life. No one is you and that is a beautiful thing to celebrate.

Healing and changing the way you think is challenging but staying in a toxic mindset is even harder. Time will pass anyway so always prioritize your own happiness and see what unfolds. These 5 steps that started my own journey to a healthy and happy mindset inspired many positive things in my life. I married someone who brings even more joy to my life, I got certified in personal training, fitness nutrition, and Holistic Life Coaching, created The Balancebuilding Philosophy based on my own personal journey, that has helped so many struggling individuals become blissfully balanced as well and most of all I have found my own internal peace and love for myself. If you are someone who struggles with finding a balance with personal goals, health, wellness, loved ones, and/or life in general, start with step one, be real with yourself, and start making decisions to better your well-being. Positive decisions create positive outcomes.

Peace, Love, and Positivity,

Brandi