Recovery

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Hydration

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How to interpret hydration metrics on your body fat scan.

Nadi Shodhana Pranayama

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How alternate nostril breathing (Nadi Shuddhi Pranayama) can help improve your health and the differences of breathing which each nostril.

Community Spotlight: Veronica Cruz (Downtown Yoga Shala owner, and my mom!)

Hey everyone, I’ll be putting out a weekly series to highlight some of the trainers, boxers, runners, and other members of our community. This week’s feature is on none other than my mom! My mom is the founder and owner of Downtown Yoga Shala in San Jose, CA. She’s also one of the major influences in my life – we regularly like to geek out over health and wellness and share podcasts, books, training plans, etc.!  In this interview, my mom and I discuss: -Our shared interest of podcasts, Mark Sisson, Zone Training, my status wearing a CGM (continuous glucose monitor), Self-Quantification -My mom’s… Read More »Community Spotlight: Veronica Cruz (Downtown Yoga Shala owner, and my mom!)

Tracking and Improving your Sleep for Better Health

A recent focus in my life has been sleep quality. It’s something that we all intuitively understand yet, for whatever reason, choose to ignore. In 2018, when I really ramped up my training, I was often training over 50 hours a week and sleeping under 20. Now, my focus is on flipping the two – sleeping over 50 hours and training/coaching under 20. When I think about it now, I feel like I was putting in 80% more effort for, something like an extra 5-10% short-term performance gain, all while impeding my long-term health. Seems like a recipe for burnout.… Read More »Tracking and Improving your Sleep for Better Health

HRV

Tracking recovery – Heart Rate Variability (HRV): I ditched my Fitbit last year and switched over to an Oura Ring. While my Fitbit was a great tool to get me off the couch, I realized I need less motivation to get up and moving, and more incentive to rest and recover. Now, instead of being ultra-competitive with step challenges, I wake up looking for high recovery scores. The Oura (like the Apple Watch) tracks Heart Rate Variability, or the beat to beat variance in heart rate during sleep. This data provides a good view on your autonomic nervous system activity… Read More »HRV

Alcohol and Training

Alcohol and training: We all know that alcohol impacts sleep/recovery, but it’s interesting to just see by how much! 🍺 This past Saturday, I went to a wedding and had a few drinks. On Sunday morning, my “recovery score” showed up at 45 (terrible), my resting heart rate shot up to 55 and my heart-rate variability was in the 20s. For perspective, my RHR stays between 38-42bpm and my HRV is normally 60-70. I’ve noticed my heart rate stays elevated 15-20bpm on nights that I drink, as it’s working “overtime” to compensate. 🏋️‍♂️ I wasn’t hung over on Sunday and… Read More »Alcohol and Training