When searching for myths, there were many contradictions between common suggestions to lose fat and fat loss myths. For example, eating smaller meals more frequently was listed as a fat loss method but was also listed as being unsubstantiated by research. Another example of contradictory information came when looking at the importance of activity for fat loss. Exercise for fat loss depends on many factors, including frequency, intensity, type, among others. Even when looking at academic articles on the topic, results were dependent on the research model. So unless you fit into the parameters as set by the methodology, it is difficult to ascertain what type of activity would be best for you if your goal was specifically fat loss. Consumption of calories was also among the commonalities across search results. There was a general consensus of consuming less calories than what you burn as a way to lose fat. The difficulty with this comes when we look at the type of calories as well as the body that is burning them. I recently stumbled across an article that put all of this caloric debate into question. The main issue of counting calories (beyond having the time and patience to do so diligently) is the way in which calories are measured. Caloric measurements are estimates and are dependent on many factors that are not included in health labels or tracking apps. This was also another source of contradiction, where the same source produced two articles, one stating counting calories as a fat loss myth and also stating that “simple math” included in counting calories as a fat loss law. So what should we do when it comes to losing fat?
My search for fat loss myths unveiled more contradictions than anything. In an effort to develop a positive conclusion, it seems that the research would also support a mindful approach to living a healthy lifestyle, including eating well and physical activity. What that means specifically is still up for debate.
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One of the challenges I find when teaching yoga to beginners is awareness of the position of the shoulder blade, especially in loaded, pushing positions. For example, you will hear instructors talk about "feeling the shoulder blades slide off your back" when in a plank position. When we look at the plank, we want our upper back to maintain it's natural kyphotic curve (think hunchback) by pushing the floor away. This also helps bring us up out of our wrists and engage the triceps as part of the push. When we look at the shoulder blades, we want to see them in the proper position, which is lying on the rib cage with the ability to "slide" across it depending on the movement. I found this video that talks about scapular winging, and in it, he describes the position of the shoulder blades in various movements, both loaded and unloaded. As there are many poses in yoga that both strengthen and put the shoulder at risk, this is also an excellent video to show some ways to help stabilize the shoulder girdle while building awareness of your scapula. Fast forward to 7:00 for the plank. Thanks to Juggernaut Training Systems and Dr. Quinn for sharing your knowledge I started practicing yoga over 15 years ago after a rugby injury. I had suffered a severe ankle sprain that ended my season. I had only ever been a rugby athlete which meant running for fitness. I had no idea what to do with myself and quickly gained weight and can honestly say my mental state was not that great either. On a random shopping trip I came across some yoga VHS tapes and decided to buy them along with a yoga mat. It was this decision that spurred my yoga journey.
Yoga is for everyBODY!The thing I love the most about yoga is that it is for every mind and every body. The meditation, attention, awareness and focus that a true yoga practice takes is valuable to everyone. Especially in this day, when we have so many things vying for our attention, yoga can help us make the decision as to what to pay attention to and when.
Yoga can be as difficult as you want it to be. It can be calming and soothing. It can be a serious workout. Either way, it is what you need it to be when you need it. I have a true rugby body. I have been playing for over 20 years and as such, you can imagine the list of injuries I have endured and continue to experience the effects of. In varsity, I played tight head prop at a robust 210 pounds and 5' 6" tall. I needed to be heavy to hold my own up front against girls who were much bigger than me. (Average size of a prop at that time was 230 lbs and 5' 10".) To do so, I had to lift heavy and eat. Because of this need I gained weight while maintaining my cardiovascular ability to get around the field. Once my varsity career was over, I found yoga to help me get back to a body that was more conducive to everyday life. Yoga helped keep me in my body and raised my awareness to where I could see myself positively while working towards new goals. I have done yoga in many different bodies myself, so I can truly say it is for every BODY. Why do you practice yoga? Or if you don't, what is holding you back? Can you see where yoga may improve your on-field performance or assist in injury rehab or recovery? I would love to hear from you! And I don't mean trying not to fall out of tree pose or a handstand. Yoga is about balance throughout your whole life. The good with the bad. The hurt with the heal. The nachos with the salad. (Who orders salad anyway?) But truthfully, the physical practice of yoga (asana, or the poses/postures you are familiar with) are just one part of a holistic yoga practice. Asana is the physical practice that allows our bodies to sit and meditate for longer periods of time. I get that not all people are seeking to sit for hours on end and contemplate their breath, but for some, a few minutes of silence a day is golden. (I'm looking right at you, stay at home mom hiding in the bathroom...) A yoga practice focused on asana is just one part of it. Finding Balance through YogaAs an athlete, your body is an asset. For some, their livelihood depends on it. An asana practice can help maintain the body's ability to do these jobs for longer. So for the rugby athlete, this may mean having enough flexibility and joint mobility to keep playing the game we love indefinitely. It may also translate to coming back from injury. For the retired player, the asana practice may keep them playing touch or coaching, with an ability to demonstrate drills. Asana is but one part of a true yoga practice. How I find BalanceToday I took advantage of an open schedule and went for a stroll. During this time, I chose to practice walking meditation by clearing my mind of thoughts and just walking. Sounds simple, but try it. So quickly our mind tries to busy itself with the mundane instead of just being in the present. I also focused on my breath and how it changed from easy to heavy as I climbed stairs out of the river valley. This is one part of how I maintain balance. So it's not all about being able to touch your toes or put your leg behind your head. It could be as simple as a silent walk followed by some simple poses that put the focus on your mind, body and breath.
Let me help you find an attainable balance. Contact me to find out how. Namaste on the pitch and the mat, April Had on a T-shirt from my club, Edmonton Clansmen Rugby club and figured why not film a short flow? If not now, then when? "Pain is mandatory. Suffering is optional." Song credit: Dillon Francis, Kygo - Coming Over ft. James Hersey
Welcome to the blog that finds the connection between yoga and rugby, helping you achieve that much more on the pitch! My name is April Prescott and I am an avid rugby player and coach. I am also an active yogi. Bring these two together, and over a pint we can change the world! I like to think I have a novel approach to yoga, where I see the benefits it can provide for rugby athletes. I have been involved with rugby for over 20 years, both as a player and coach. Most recently, I was a coach for the Junior Academy at my home club, the Edmonton Clansmen Rugby Club. (If you are thinking of visiting Western Canada and are looking for a club, do not miss out on what the Clan can offer you!) I have also been practicing yoga for over 15 years and most recently took the plunge to obtain my 200 hour teacher certification. By doing so, I have opened the door to bring yoga and rugby together (pints or no pints). I then took a teaching position in England (I am a school teacher by day, rogue rugby and yoga enthusiast by night) which will help me bring yoga and rugby together. As I plan my exodus from my home in Canada to the West London area, I want to take the time to introduce myself and invite you to my online presence. What can yoga bring to rugby?This may be what you are asking... I am already an elite athlete, scoring tries and making tackles, what can yoga offer me?
Yoga is a holistic approach to living, where we take all elements of success: focus, awareness, stamina, determination, positivity, non-judgement, and bring them into a practice. It can also help develop joint mobility, muscle flexibility, aid in post-game recovery and help with overall body composition and awareness. Stay tuned to this blog for more information on how yoga and rugby connect. Better yet, contact me to learn more! Namaste on the mat and the pitch, April |
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