Thanksgiving stress got you down? La Jolla Sports Club has a couple of tips to relax + a great turkey workout from our friends at La Jolla Lifestyle.
From the (still burning) forest fires, mudslides and hurricanes; mid-term election insanity; Soccer City vs SDSU battle(s); and the seemingly infinite construction that is all over La Jolla, 2018 has been an ummmm… interesting year. But don’t fret! It’s not all doom ‘n gloom here at La Jolla Sports Club–in fact, just the opposite. With so much going on all around us, below are a couple tips to help regulate those stress levels this Thanksgiving.
From Radioactive to Radioawesome
- Politics – It’s no surprise that we as a people are, politically speaking, wildly divided right now, so our very first tip is: If Uncle Jerry won’t let up about (insert biting comment from whichever side Uncle Jerry resides on), walk away and breathe. You’re a grown-up with opinions, but sometimes it’s better to let it slide. Which brings us to:
- Breathe – Try this experiment: Lay flat on the ground and put a (clean) shoe on both your stomach and your chest. The trick is to make the stomach-shoe rise higher than your chest-shoe. Now, do this standing up and you have accomplished diaphragmatic breathing, which helps calm the body and mind. Additionally, breathing through your nose increases nitric oxide, which therefore increases oxygen and blood flow. Stuffing catch on fire again? Take 10 deep, diaphragmatic breaths and feel the stress melt away.
- ‘No Problem.’ – A deceptively simple and fantastic way to turn over a negative mindset. Rephrase a roadblock with ‘No problem, …’ Your babysitter bail last-minute? ‘No problem, I’ll check care.com or sitter.com.’ Stuffing catch on fire again? ‘No problem, I’m just thankful the house didn’t burn down.’ It might sound hippy-dippy, but what we see, think, feel, and imagine is the same to our brains as what we do.
- Visualize and Reframe – So it’s no surprise that if we visualize a happier outcome, we’ll achieve that happier outcome. Or how about this? Let’s say someone blows right through the stop sign by La Jolla Sports Club and totals your car, BUT you walk away, albeit a little shaken up. You can look at this two ways: ‘^#############@%%, my car is totaled! Poor me!!!’ OR ‘I walked away! I need to take advantage of this and live life to the fullest!’ You’re in charge of your mindset, so you’re in charge of how you let Uncle Jerry affect you.
- Exercise – None of these tips working? Go for a 10-minute jog or brisk walk with your favorite music or podcast. Or, maybe a turkey workout sounds a little better???
Article Natalie Neece | Photography Pro Frames Imagery
La Jolla Sports Club has welcomed Neil Minella with open arms.
“For almost 9 years now, LJSC has been a second home to me,” he says. “All of my coworkers, clients and members have been like my extended family. In my style of training, I aim to be a jack of all trades, and LJSC allows you to do just that. We offer a wide variety of classes, whether it’s bodybuilding, circuit training, dance or yoga, and any style of exercising works here. If it feels good for your body, do it. Being from Chicago and landing in La Jolla, I feel super lucky to have found LJSC and to be surrounded by so many healthy influences.”
Using a Butterball turkey, Neil shows us how to get a full-body workout before stuffing ourselves with Thanksgiving favorites.
1. Turkey thrusters: The turkey thruster is a very effective compound exercise combining the traditional front squat and overhead press. The major muscle groups used here are the quadriceps, hamstrings, glutes, core, shoulders, upper back and triceps. The turkey thruster is a full-body exercise. Reps: 3×15
2. Overhead lunge: The overhead turkey lunge is a weighted variation of the standard lunge that works the entire body. By holding weights overhead, you build upper and lower body strength, along with improving your balance, core stability and increasing the power and propulsion of your legs. Reps: 3×20
3. Turkey V-up: The turkey V-up is a complete core exercise that requires you to lift both your arms and legs by using your upper and lower abdominals. This exercise can also strengthen your lower back, improve your posture, and extend your spine. Reps: 3×20
4. Turkey get-up: The turkey get-up is an exercise that incorporates all three planes of movement. This exercise challenges your core the entire time as you stay upright, bend, twist and lunge. This exercise builds strength and increases overall body stability, awareness, balance and coordination. Reps: 3×10 each side
5. Turkey weighted push-ups: Turkey weighted push-ups are a challenging total-body exercise that will increase strength and muscle growth. Be sure to engage your core and lower body while performing this moving plank. Reps: 3×15
6. Single turkey leg hip raises: Single turkey leg hip raises are a great functional exercise for stabilizing your pelvis, core and glutes. It also reduces stress to your low back and hips. The thrust is a must! Reps: 3×15
OK, that’s it for this week. Have a safe, GREAT Thanksgiving!
// Your friends at La Jolla Sports Club