Mindfulness to achieve peak performance

If I could mange distractions during my sports performance, I’d be able to achieve my peak potential! Distraction and losing focus are very common experiences that athletes find challenging to manage. For example: A tennis player lost the last four games and, during the changeover, he starts having uncontrollable negative thoughts. Elizabeth is bound to shoot her best round of golf and, as she is about to tee off, she pays too much attention to the out of bounce on the right. Tom missed his first free throw and now must make the second one to tie the basketball game with one second left.

Regardless of how much we practiced, athletes are bound to feel the emotion of the game, especially when a significant achievement is on the line. Even top athletes feel the nervousness of the moment. A professional golf player will feel his knees shaking when playing in the Ryder Cup because he is representing his own country. Serena Williams succumbed to the pressure of wanting to win the Grand Slam when facing a fairly unknown rival. The wanting to win as well as the fear of losing is felt in our bones, muscles and skin. As much as we would like to control the external factors that are part of competition, it is the internal distractions that lead our minds into wandering.

When the mind is distracted, it follows scattered thoughts, negative scenarios or blank stares. The body responds by tensing up, sweating or shaking. Commonly executed shots, throws or pitches become so much more difficult to do well. Regardless of our competitive level, we are bound to experience pressure situations. In fact, it is the effects of our emotions that we feel while playing the sport that we love that makes its mastery so much more challenging, fun, and frustrating.

It is common that we find ourselves giving “orders” to our thinking brain so it avoids troubles. “Don’t double-fault now” or “don’t hit it into the water.” Unfortunately, the brain interprets such instructions by becoming even more aware of double-faulting and water. Contrary to our well intended message, the brain is channeling even more attention to either situation as they are both perceived as threats. On the other hand, if we said, “serve well,” or “hit it over the water,” the thinking brain is unable to consistently control all the multiple body parts necessary to always meet such an expectation.

So, how do we learn to manage distractions? Learning to master distractions rests on focusing in the present moment without judgment. Being mindful helps us to see the behaviors that create our discomfort rather than impulsively react out control. Rather than being overwhelmed by an unpleasant result or clinging on the highs that come from achieving a successful outcome, being mindful helps us to be less concerned with the final outcome and more present with the efforts that we put into achieving our goals. The experience of mindful acceptance helps us to enjoy the present moment where the critical mind is a brief episode rather than a permanent feature.

Novak Djokovic wrote, “Now, when I blow a serve or shank a backhand, I still get those flashes of self-doubt, but I know how to handle them. Mindfulness helps me process pain and emotions. It lets me focus on what’s really important. It helps me turn down the volume in my brain. Imagine how handy that is for me in the middle of a grand slam championship match.”

Mindfulness promotes resiliency. When consistently practiced for about 15 minutes on a daily basis, the right side of the brain, which is more connected with emotions, becomes less active. Meditation helps to contain emotional peaks and valleys. Whereas non-experienced meditators would emotionally quickly respond to adverse situation by losing focus and getting distracted, meditators would have a greater ability to emotionally contain such distractions. In a recent study conducted by Yale University, it was found that meditation lessens mind wandering and enhances emotional regulation.

Meditation can be practiced in many different ways. One of the most common techniques is that of paying attention to the breath. Start by choosing to either keep your eyes opened or closed. Sit in a comfortable seat where your back is straight and both feet on the ground or legs crossed. Then, pay attention to each breath by either noticing the colder air coming in and the slightly warmer air being exhaled through your nose or push your belly out with each inhale and down with each exhale. Continue to be aware of the breath, one cycle at the time. You may notice that thoughts are likely to enter the mind. Just notice and give them permission to move on. If you became distracted by the many thoughts that came in, you have just become mindful of that new experience. Rather than taking your mind to those thoughts, bring your awareness back to the breath. After 15 minutes, slowly bring back your awareness to where you are sitting, the space around you and your body.

As we gain awareness of our mind and breath, the external distractions will occupy less attention from us. We cannot avoid being distracted from everything around us, but we can gain the ability to bring our attention back to our present moment experience. Present focus is what really matters to any athletes.

Alex Diaz, PhD Sports Mental Edge

Can’t Control Your Hunger or Cravings?

It Could Be Your “Hunger Hormones!”

Do you find that you’re always thinking about food? Do you have an insatiable appetite? Are you having trouble losing weight despite cutting your calories way down? If so, you may be realizing that successfully achieving weight loss is not as simple as following the classic “calories in-calories out” model. Instead, you need to focus on the hormonal imbalances that affect metabolism and hunger.

At NY Health & Wellness, we’ve created a proven, science-based program that works with your hormones to control your hunger, appetite and cravings. Our new Balance 3H+ program resets the hormones that are making you feel sick, bloated, and unusually hungry! We specialize in hormonal weight loss programs and metabolic hormone balancing wellness plans that are designed to balance your hormones both naturally and effectively. All of our weight loss programs are predicated on a proven, integrative medical approach that has helped thousands of women nationwide achieve significant weight loss, look younger, and restore their energy at the fastest and safest pace possible. Our programs prove that “It’s not your fault, It’s your hormones!“

Balance 3H+ — What’s the “3H” and How Does It Affect Your Hunger and Weight? Hormones are the body’s chemical messengers, and they travel through the bloodstream, delivering messages to tissues and organs throughout the body. Leptin, ghrelin and cortisol are the three most common hormones involved in the regulation of weight and weight-related senses like hunger and satiety. They need to be balanced in order for effective weight loss to take place.

Leptin Leptin, which produced in fat cells, plays a significant role in the regulation of body weight. Through the effect that it has on the brain, leptin controls the feelings of hunger and satiety. Because it is secreted by adipose (fat) tissue, people who are overweight or obese tend to have higher levels of leptin, causing a vicious cycle that makes weight loss all but impossible.

Gherlin Gherlin, also known as the “hunger hormone,” is produced by specialized cells that live in the lining of the stomach and the pancreas. When levels of ghrelin are high, the hormone works in conjunction with the brain to stimulate hunger, slow metabolism, and decrease the body’s ability to burn fat.

Cortisol Cortisol is known as the “stress hormone.” It is produced in the adrenal glands in response to stress. When cortisol levels are high, the body will believe that it needs to store extra fat, making it impossible to lose weight. In this scenario, fat tends to accumulate in the abdominal region, which contains large quantities of cortisol receptors.

Learn about the revolutionary weight loss program that has helped thousands of women across the nation look and feel their very best. Call NY Health & Wellness at 914-703-4811 now to schedule a complimentary one hour medical weight loss consultation.

Beware! Low Fat May Mean High Sugar

Many of us are constantly searching for the “best” foods to eat. Our grocery stores are filled with hundreds of products “designed” to help us eat healthier. Foods are labeled as low fat, reduced fat, low calorie, low sugar, sugar free, etc. to presumably aid us on our weight loss or healthy eating quests.

Many Americans choose low and reduced fat items thinking these products are good dietary choices that are lower in calories and therefore, healthier than their full fat counterparts. However, research has shown that low fat foods are not necessarily better for you, because many products that are low in fat or reduced in fat are often very high in sugar. In fact, some studies show that these so-called diet foods sometimes have as much as 40% more sugar than the regular versions and can have the same amount or even a higher number of calories! This is because fat supplies the flavor in many foods, and when fat is eliminated, sugar is often substituted to make the food taste good. Salt and other additives are also usually added to enhance flavor, which makes the food even unhealthier and causes additional health risks.

When people eat lower fat foods, they often wind up overeating. Part of this is psychological – people believe they can eat more of a “healthier” food. There is also a scientific basis for overeating products high in sugar. Sugar is a simple carbohydrate and is easily digested and absorbed. This can lead to blood sugar fluctuations and food cravings, which may make it difficult to control caloric intake. Overeating causes fat storage and weight gain. Additionally, sugar causes inflammation in the body and increases the risk of diabetes, heart disease, and high cholesterol.

It is extremely important to decrease the amount of sugar we consume. Last year, The World Health Organization changed its sugar intake recommendations from 10 percent of daily calorie intake to 5 percent, which is about 6 teaspoons, or 25 g, of sugar per day. Sugar is hidden in many processed foods, so it is important to read food labels so that you are aware of what you are eating. Be on the lookout for sucrose, corn syrup, dextrose, high fructose corn syrup, molasses, honey, and malt syrup to name a few.

Consumers should pay careful attention to the amount of calories per serving and the amount of sugar per serving before assuming that low fat or light is synonymous with healthy. The best way to ensure you eat a healthy diet that is low in fat and calories is to avoid processed foods as much as possible. Eat a diet filled with fruits, vegetables, lean protein, and drink plenty of water. This will ensure you receive all the nutrients that you need in a healthy way.