Show Notes:
QUESTION 1:
What are good stretches and/or exercises for building and/or releasing the psoas muscle.
Check out this video for some example (https://www.youtube.com/watch?v=4LMMg...)
Take deep, controlled breaths.
Consider bending and extending your hip.
Weak core, weak glutes, and an overactive psoas all contribute a lot to chronic low back pain, glute activating and hip flexor stretches would be helpful for you!
If you sit a lot, consider getting up every once in a while to take a short walk.
QUESTION 2:
When doing activity at elevation, what XND supplements would we recommend?
The supplement that we would recommend would be the Extreme Endurance/Essential (shopxnd.com/erina). When you’re climbing at higher elevation the level of oxygen decreases, the Extreme Endurance /Essential will help maximize performance either in the absence of oxygen or optimize oxygen uptake.
Also, doing endurance related training in an environment with less oxygen to prepare in advance.
The supplement itself is amazing, but it’s going to work the best if you intentionally train different energy systems and properly prepare for it so your body can get used to using oxygen differently.
QUESTION 3:
Any advice or tools on how to overcome stress/anxiety when you feel your physical responses going up (heart rate, shakiness..) ?
We have both experienced stress and anxiety and the answer is yes. When you don’t have good coping mechanisms to handle stress, that’s when anxiety becomes a thing and this is all part of being human.
If you struggle with anxiety, there’s a good potential you’re procrastinating on something that you know you need to do and you either don’t know how to get started or know that what you have to do is going to be difficult. This is very common.
Whenever you get that wave of anxiety the first recommendation is to take a deep, intentional breath. We also recommend a series of questions:
1) Do I have any control over what’s causing it at this moment?
2) What would be the worst thing that could happen?
3) What would be the best thing that might happen?
4) What could be the consequence if I don’t do this?
5) Is this true or is this something that I’m creating in my own head? What evidence do I have to support this answer?
And then focus on what you CAN do in that moment to make yourself feel better without self sabotaging.
Habits that could help:
Meditation
Journaling
Emily Fletcher shares that sometimes meditation and/or journaling is painful because when you start you need to face some difficult things, sit with yourself and face some hard truths , but it is better to have these things cause pain on their way out than cause pain because they’re stuck inside you.
Also, if you can identify what’s creating your anxiety, being a thing or person, do I have the ability to remove this thing? And if it’s simple to remove, remove it… If not, figure out what you can do to minimize the likelihood of this anxiety continuing to show up in your life.
QUESTION 4:
Do Creatine at night to recover or before and after training?
A good rule to operate by is to do whatever you can be consistent with.
It is said that creatine around the same time that you’re consuming caffeine causes them to cancel the effects of each other out, so we take it at night (nowhere near caffeine) so we’re in the clear.
Is really important that you have a high quality Creatine because of the effects that it can have on your body.
With good quality creatine:
You shouldn’t...
