YIN SERIES

with

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Longetivity Specialist

KYRIÉ KOEHN

Yoga Medicine trained teacher (E-RYT 500), Personal Trainer (NASM-CPT), Massage Therapist (CMT 37262) and Nutrition Coach (Pn1)

 

 

Kyrié has a huge passion for helping people, has been in the business of healing for over a decade, and her most common theme in class usually involves finding self compassion. Today’s practice is no different. While Kyrié teaches dance inspired Vinyasa flows in group classes, she specializes in offering a therapeutic approach in her private practice that’s tailored to the individual’s needs. This might include some vinyasa, yin, and/or restorative yoga. Life can be so fast-paced and her goal is to help you return to a space of love where you can rest, find rejuvenation, and heal so that you can continue to thrive and inspire others to do the same. Please follow and tag her in your posts of self care on social media @namastekyrie so she can send you love and encouragement throughout your journey!

INSTRUCTIONAL VIDEO:

WORKOUT VIDEO:

TIP TO SET THE MOOD:

 

Tip to set the mood: Your days of yoga with Kyrié are recorded with out music, so please feel free to put on some grounding/relaxing music for the recovery session (Yin)...think meditation vibes.

WHICH ONE IS MORE IMPORTANT: REST OR WORK?

Sleep and Rest both refer to a state of inactivity, but they are quite different and both important. Sleep requires a restful state while rest does not require you to be asleep.

Rest can be classified in 4 categories:

  • Sensory rest: Giving your senses a rest from the experiences of the physical world. i.e.: closing your eyes for 1-2 minutes after sitting in front of a computer for long hours.

  • Emotional rest: Not to be confused with mental rest. Emotional is creating space for yourself, where you deny to be overwhelmed with the feelings of others.

  • Mental rest: This involves stopping the mind from thinking by creating space between one thought to another, without overlapping them.

  • Physical rest: Relaxing the entire body.

 

SLEEP and REST improve Memory, Metabolism, Mood, Cardiovascular Health and Immune System.  

 

Part of this challenge is to learn rest and put just as much emphasis on RECOVERY as we do to WORK.

WHY is RECOVERY so important? Because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues.

Did you get that? To reap the benefits of all your hard work, you MUST practice rest and recovery. HOW AMAZIG IS THAT? I don't know about you, but that's music to my ears. I'm a go go go type of person. So to know the rest is equally important as the work is an amazing and brilliant challenge for me!

 

What about for you?

 

-Ferly

 

From the article "Rest and Relaxation" by ND Health Facts

"Why Athletes Need Rest and Recovery After Exercise" by Elizabeth Quinn

 

NUTRITIONAL CHALLENGE OF THE DAY

We are actually going to give you the challenge at the end of this read. First, we'll ask you a question, and then we will ask the question we think would ask us. Ok, ready? Our question to you:

 

  "ARE YOU GETTING ENOUGH OMEGA 3 IN YOUR DIET?"  

You might not know the answer, and that's more than ok! We have compiled some amazing information to kickstart you on this Omega-3 discovery. We encourage you to read more on it, do your research. It's worth it!

 YOU MAY ASK... "SO WAIT, WHAT'S OMEGA-3 AGAIN? 

"Omega-3 fatty acids are a collection of polyunsaturated fatty acids, including eicosapentaenic acid (EPA) and docosahexanoic acid (DHA), found in fish, and alpha-linolenic acid , (ALA), which is found in plants. Unlike the saturated fats in foods like butter and meat, which can raise levels of unhealthy (LDL) cholesterol, polyunsaturated fats are healthier because they help lower cholesterol levels and reduce inflammation throughout the body.” omega 3s are crucial for brain development.

 "OK SOUNDS INTERESTING...SO SO DOES MY BODY PRODUCE OMEGA-3 ON ITS OWN?" 

 

NO! THIS IS WHY EPA and DHA are called ESSENTIAL FATTY ACIDS because the body doesn’t produce them. We must get them from food or supplements. We always recommend you getting your Omega 3 from whole foods, unless you have dietary restrictions, at which point we would recommend you take a supplement instead.

 "I DON'T HAVE DIETARY RESTRICTIONS. WHAT WHOLE FOODS HAVE OMEGA-3s?" 

EPA and DHA are found in (fatty cold water fish* like):

Salmon

Herring

Tuna

Anchovies

Bluefish

Marlin

Orange Roughy

Sardines

Sturgeon

Lake Trout

*The quality of your fish matters. Wild Caught Salmon vs Farm Raised is best. Do your research of where your fish is coming from. some states are high in mercury.

 

ALA is found in plants:

Flaxseed and flaxseed oil

Canola Oil

Walnuts

Soybeans and soybean oil

Chia seeds

 "BESIDES SUPPORTING BODILY FUNCTIONS, WHAT OTHER HEALTH BENEFITS OMEGA-3s MAY OFFER?" 

 

HEART HEALTH

Omega-3s have a major role in the formation of cell membranes and in the production of hormones that regulate inflammation, blood clotting and the relaxation of the artery walls.

 

CANCER:

There are contradictory studies on the topic of whether Fatty Acids, like Omega-3, help cancer patients. There have been some studies that showed the use of Omega-3 helped reduce the risk of hormone-fueled cancers like breast cancer, or even inhibit the growth of cancers that affect the lungs, prostate and colorectal regions. However, other studies actually found that omega-3s increased the risk of these cancers. Because some studies have showed the positive effect Omega-3 may have on Cancer treatment, studies are ongoing.

 

MENTAL HEALTH:

Studies have shown that Omega-3 is essential for brain health. Its effects are most apparent when they are lacking. People who don’t get enough Omega-3s in their diet are at a greater risk of developing conditions such as dementia, depression, dyslexia, attention-deficit disorder and schizophrenia.

 

ARTHRITIS:

Because of it anti-inflammatory properties, Omega-3s may help people who have arthritis, an inflammatory disease.

 

SKIN AND HEALTH

If you have dry, scaly skin, this may be a result of not enough fish in your diet. “Omega-3 fatty acids -- and particularly eicosapentaenoic acid (EPA) -- are essential for healthy skin and hair. Omega-3 fatty acids can also help protect your skin from damage. When your body is exposed to ultraviolet (UV) radiation from the sun, harmful substances called free radicals are generated, which can damage cells and lead to cancer and premature aging. Omega-3 fatty acids act as an antioxidant that protects your body against these substances.”

ASTHMA:

Inflammantion is a key component in Asthma. We have already found how Omega-3s have anti-inflammatory properties. "But more studies are needed to show if fish oil supplements improve lung function or cut the amount of medication a person needs to control the condition." 1*

  DO YOU GET THE GIST OF IT NOW? OUR GOAL IS NOT TELL YOU WHAT TO DO OR FORCE ANYTHING DOWN YOUR THROAT. OUR GOAL IS TO HELP YOU REACH YOUR

PERSONAL OPTIMAL HEALTH.  

So here's the challenge:

  ARE YOU WILLING TO LOOK AT YOUR DAY TO DAY AND FIND OUT FOR YOURSELF IF YOU ARE GETTING ENOUGH OF THIS ESSENTIAL MAGIC THING WE CALL OMEGA-3? IF THE ANSWER IS NO, ARE YOU WILLING AND READY TO CHANGE THAT?  

 

Read Top 10 Foods High in Omega-3

https://health.howstuffworks.com/wellness/food-nutrition/healthy-eating/5-foods-high-in-omega-3.htm

 

 

From articles:

https://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet#1

https://health.howstuffworks.com/wellness/food-nutrition/facts/benefits-of-omega-32.htm

CONGRATULATIONS

on completing today's challenge!

We are so happy to be committed to this healthy-living and body-honoring challenge with you! We'll see you tomorrow!

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