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The Importance Of ‘Post-race’ Nutrition

By | Cardio & Endurance, Lifestyle & sex, TRAINING & WORKOUT | No Comments

by Emma Esslemont

You finally did it….. you are a finisher… you can’t get that shiny medal around your neck fast enough…. and yes you will wear it (along with your race bib) around for the rest of the day, just so everyone knows….. that you did it. (that is totally me)

It’s a pretty good feeling crossing the finish line of a fitness challenge you have spent weeks training for. It’s relief, exhaustion and a whole lot of satisfaction all bundled into one.

You catch your breath, find your feet, collect your thoughts. Now what?

Well for me the first thing on my mind always is FOOD. Post-race nutrition is really important when it comes to how well your body will bounce back. Not only do your muscles need nutrients to help with repair and recovery BUT you sure as hell deserve to reward yourself with a little bit of a feast.

First… WATER. Re-hydration is one of the keys to post race recovery. Consciously drink at least 1 full bottle of water in the first 5-10 minutes of finishing. Almost as important is replenishing electrolytes which are lost via sweat. Some people choose sports drinks, I personally find these way too sweet so I prefer to add a little sea salt to my water and sip on that.

Second…FOOD. Following an intense exercise effort your body needs two main things; carbohydrates and protein. Carbs will replenish your energy stores while protein helps with repairing damaged muscle.

Carbohydrates are best consumed in the 30 minutes post exercise as this is when your muscles are most receptive to replenishing glycogen stores. Protein is essential for muscle repair, the best sources here are meat, fish or eggs Vegetarian options include legumes and beans.

If you struggle with the idea of solid food after exercise which I know a lot of people do, opt for a protein shake. This can kick start your recovery until you feel ready to stomach a proper meal. Protein shakes with berries, banana and coconut water is packed with all the right things! A pea protein is the best option if it’s available.

What happens if you don’t refuel effectively?

Are you human?!? Seriously, for me the 8 hours after a hard event my brain is programmed to eat… but I always try to eat well. I’m not necessarily reaching for a greasy burger & bowl of chips instead my go to is generally breakfast as it’s normally my first meal for the day. Think eggs & bacon, lots of bacon. I get my carbohydrates from something like sweet potato chips or a grain free bread such as sprouted quinoa bread. For the remainder of the day I try to always have a carb & protein source in every meal. I also ALWAYS have my favourite little treat…Coconut Rough. Chocolate & coconut all mixed into bite size pieces of heaven (I’ll have a whole bag please).

If you are craving something in particular EAT IT. Your body is telling you something and you have well and truly earned it.

If you don’t give your body adequate nutrients after an intense bout of exercise you will take longer than usual to recover, you will feel tired, run down & the likelihood of you falling sick is slightly higher.

 

About the Author

Em is a sports physiotherapist & personal trainer who loves just about anything related to fitness & food. Her website ‘Your Sports Physio’ has articles dedicated to health and wellbeing as well as information about common sports injuries, their management and how they can be prevented! Check it out at www.yoursportsphysioblog.com. You can also follow her on instagram @emesslemont

 

thumbnail photo credit: sheknows.com

More Than Sex

By | Articles and Tips, featured : magazine, Healthy Living, Lifestyle & sex | No Comments

Walking along the path into divorce or a break-up is not something that is planned for or often anticipated. The added layer to this is when the seeming cause of the end of the relationship is infidelity and consequential betrayal.

Often the “other” person is looked upon as being a better version, be it younger, thinner, prettier, more handsome or having an element that seemed to be lacking in the marriage or relationship. It is easy to assume it is because of sex and sexual satisfaction when this was the action that was taken. However, it is rarely ever about sex.

Sex itself is a huge topic that when linked into the intent and reasoning of the individual it can actually become a tool, rather than expression. When the need becomes external for sexual gratification it is a reflection of an internal conflict externalized through the unhappiness in the marriage or relationship.

This is not or ever a black and white situation but one thing that is more common than not is the use of sexual gratification when there are issues within a marriage or relationship.

The true and real cause tends to be related to a disconnection and following a lack of intimacy. This is not sex however, rather a human, emotional need that is being ignored. There are many layers to this and the causes that led up to the result of sex acts outside of the relationship and the break-up as a consequence. More often than not it has nothing to do with sex and everything to do with the person.

To not take this personally reflects whether that disconnect was mutual or due to lacking the desire to connect beyond being glorified flat mates. One person’s actions are a result of their own internal turmoil; however within a relationship this can significantly impact and create a chain reaction of events, thought patterns and inevitable outcomes.

Sex is a natural and essential part of life, marriage and a relationship, but that doesn’t mean it is the actual driver into infidelity or the cause of some the break-up.

When the person is honest with themselves the cause of the break-up was more than sex.

 

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ABOUT THE WRITER:

post jan 23 bHally Rhiannon-Nammu is an internationally renowned Holistic Sexual Therapist, Hally Rhiannon-Nammu, is now blessing us with the opportunity to access and experience her extensive knowledge and talent in Spiritual Sexuality. As a practicing Shaman and Spiritual Guru from ancient traditions, Hally uses her unique connection and elaborate skills to enable others to experience the truly magnificent energetic alignment that comes from engaging Spiritual Sexual energy.

Hally Rhiannon-Nammu extensive qualifications include:
• Master of Metaphysical and Ancient Energetic Traditions
• Sacred Sexual Energy Master
• Reiki Master and Vibrational Medicine Healer
• Behavioural Change Disciplines including NLP, Timeline Therapy, Life Coaching, Performance Coaching, Behavioural Profiling, Holistic Counselling and Spiritual Alignment
• Masters in Writing, author with 7 books and columnist for four well known publications
• Professional Member of Psychic Association and is renowned globally for her unique and comprehensive skill set in all things energetic, paranormal and spiritual.

www.spirituallysexuallyyou.com
spirituallysexuallyyou@gmail.com
1300 64 55 64 / 0488 88 0077

Understanding Sexual Energy By Hally Rhiannon-Nammu

By | Articles and Tips, featured : magazine, Healthy Living, Lifestyle & sex | No Comments

“Sexual Energy is part of our life force energy. By aligning Self with Sexual energy it allows the person to restore natural energetic balance.”

Understanding-Sexual-Energy

The amazing part when working with and considering on being aligned to sexual energy is that in essence it has little to do with sex, as such.It is more prevalent to say that it is to do with the combination and the part of the body where the feminine and masculine energies become one. Then coupled with this is that it is also the area where creativity and passion stem from.

This area is better known as the base chakra. It is an extremely powerful area because all of these core fundamentals meet in this one area. It is a source of great power and as such, it can be easily misunderstood.

Consider that sexual energy is the combination of all of this coming together into one stream of energy. When it is used and aligned with an individual it has the power to create some of the most beautiful, most passionate things requiring nothing more than breathing.  This is because when in natural state and everything flows, communicates and engages as it does there is no effort.

Consider the flow of a river. When it has been blocked by a dam, bits and pieces of water trickle through so the river receives a taste of the water that is being held back without really become part of or submerging into the essence and greatness of the river as a whole.

Sexual energy works similarly. Throughout life, the beliefs many have, the way many are brought up, the essence of the energy is blocked, like a dam, and some creativity comes through, some feminine energy comes through as does masculine but it may not be at the same time so it tends to feel inconsistent or even seem out of balance.

However, when the dam is removed (ironically man made) then the energy has the ability to flow to all of the areas, connecting to all of the areas and enabling this one very important part of oneself to be complete. It is then that the energy can be used in its pure state.

The sexual part is more than sex but sex in itself is like the icing on the most perfect cake – simply highlights its already perfect state.

When thinking about sexual energy, break it down to fundamentals – feminine energy, masculine energy, creative energy, passionate energy and the trickle of core energy that makes up the rest of the person. Notice how each one varies from the other yet, complement each section. Notice also, when one is more engaged than the other or what influences one over the other.

Sometimes it is a matter of taking one beautiful deep breath and directing it to all of those areas, instructing it to flow and focus feeling the warmth and connectedness that follows.

Let’s Talk about Sex

By | Articles and Tips, Healthy Living, Lifestyle & sex | No Comments

By: Hally Rhiannon-Nammu
From pornography to condoms; from sex toys to explicit romance novels sex education has become as deep as a puddle; simply the point of what this is all about has been missed. Consequently 75% of women today do not experience orgasms. It would not be surprising if this figure was actually conseverative. So clearly talking about sex beyond the hype of media and the saturation on the internet has been shut down and cut off. This means that most are unaware of how much more there really is to sex and sex education.

This is interesting given what forms of learning are available and yet all the core fundamental issues that impact on sex are rarely addressed.

To some sex is an act of love; to others sex is about procreation and the reasons for sex become layered however, always focusing on having sex rather than the role of the actual person behind the act.

When it comes to what is wanted from sex as an individual how many know what it is they want, let alone how to get this? Many believe that sex is simply about “getting off”, but is this all there is to it?

When taking a look at this one dimensional aspect this in itself is something that is expected from the partner not the person. It is as though the partner received the manual on “how to please me” and not the person. Naturally this tends to end badly. Initially going through the motions is fun, with a change in a couple of positions but over time this becomes mundane and boring. So, perhaps it is not only about getting off.

What if this was only the beginning to what was possible? What if sex had nothing to do with having a partner and actually started with each individual person? What difference would this make?

It is socially expected that sex is always with someone and masturbation is looked down upon. Yet, fundamentally how can anyone know what they want by an external party?

When it comes to talking about sex this tends to be limited by social belief systems and choosing not to be connected during the physical act. The sex drive in itself is strong and can be very healthy however, this does not mean that the person will feel like sex or want to explore their boundaries. The question needs to be asked – why?

Simply because sex is more than “getting off”, it is more than the physical act alone and disconnecting from the person in that moment will only create more confusion and in some cases, trauma around sex all together.

It is time to take a step back; back from what is out their in the media, on the internet and start with the individual. All of those insecurities, self loathing and mistrust within are evident during sex as much as they are when being alone. Suppressing this aspect will not help in life or sex and given the lack of orgasms there are this clearly demonstrates this point.

Sex education is about more than literal techniques. This is the easy part. The challenge is ensuring that each person is participating in what’s right for them as one person, not the sexual part gaining a quick hit whilst the emotional aspect checks out.

Are you ready to learn more?

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ABOUT THE WRITER:   

Internationally renowned Holistic Sexual Therapist, Hally Rhiannon-Nammu, is now blessing us with the opportunity to access and experience her extensive knowledge and talent in Spiritual Sexuality. As a practicing Shaman and Spiritual Guru from ancient traditions, Hally uses her unique connection and elaborate skills to enable others to experience the truly magnificent energetic alignment that comes from engaging Spiritual Sexual energy.

Hally Rhiannon-Nammu extensive qualifications include:

– Master of Metaphysical and Ancient Energetic Traditions

– Sacred Sexual Energy Master

– Reiki Master and Vibrational Medicine Healer

– Behavioural Change Disciplines including NLP, Timeline Therapy, Life Coaching,
Performance Coaching, Behavioural Profiling, Holistic Counselling and Spiritual
Alignment

– Masters in Writing, author with 7 books and columnist for four well known publications

– Professional Member of Psychic Association and is renowned globally for her
unique and comprehensive skill set in all things energetic, paranormal and spiritual.

Hally has upcoming meditations, support discussion groups and workshops:
http://spirituallysexuallyyou.com/workshops/workshop-calendar/

www.spirituallysexuallyyou.com

spirituallysexuallyyou@gmail.com

1300 64 55 64 / 0488 88 0077