Barefoot

Did you know that the ground has a faint electrical signal at very low frequency (~7 hertz)?

Should you shed your shoes and socks, your bare feet can sense these ground signals in a positive sense.

In stride with your Koach’s KaBoomer theme to stay young- go barefoot (when you know that your feet won’t get cut, blistered or bruised of course).

From a stability stance, bare feet can often help folks spread their toes / feet for better balance when exercising.

I like to call to one’s intended toe spread duck feet.

Whether performing single leg dead lifts, or checking your single leg standing time with eyes closed, bare feet can be a performance difference from pillow-like workout shoes.

If you have a moment, please surf (no shoes or socks) over to mindbodygreen.com to read what Stephanie Krom days are benefits of being footloose.

#barefoot.

Be well and feel our Mother Earth.

df

Mimic Morpheus for better sleep

Top of this fall morning!

I hope that you had windows open a crack if crisp weather is yours.

I’m lucky to get my New England tree and temperature fix!

Back to restful sleep. That uber-important quarter of our lives. Sleep 💤.

Most adults have episodic or chronic insomnia at some point(s). Not good 🙁

Sleep deprivation can often be mitigated with a bit of know how and common sense:

Poor Richard would commend these viable hacks to improve restorative sleep:

Screen time limits- particularly blue tinted screens.

No texting as slumber time nears

Dozing to TV shows before pillow time

Big suppers or late dining / snacks

Missing a romp in the hay

No or nil nightcaps

Too warm bedroom temperatures

Skipping a warm bath or cool shower 60-90 minutes before lights out

Camomile tea?

Taking anger or stress with ya to bedtime

Missing a daily workout to get you to right “weary” state

Sleep obstructions (apnea)!

Benign prostate pressure on Guys’ urethras

And etc, etc.

Da Nile is not a sleepy river.

Sure, there are prescriptions that may serve as sleep bandaids. Sure, many post menopausal ladies have added challenges with hot flashes.

I advocate au naturel steps to counter boomer problems like poor sleep- until one has exhausted non-prescription regimens.

Don’t become exhausted.

Sleep is NOT overrated if you like to live longer and better.

Go get it- however you can.

Be well,

df

Our San Diego weather is toasty and I hope that we’re free of fires.

Countering Jet Lag

This is a timely hack for jet lag as I start my haj home from Capetown, South Africa tomorrow evening. I hope British Airways’ old 747-400 can get me comfortably to London the next morning. Then I’ve got a long haul leg to LAX. And 6 am fitness lessons the next day.

Here’s what your Koach knows and feels for counters to crossing time zones.

– Pacific flights are a bit different if crossing the International Date line.

So, here is my shortlist of longhaul lessons:

1. Be rested enough but not too much. [I find that even 5-6 hour flights westward are tougher for me than eastbound when I’m tired or leaving late.]

2. Wear compression socks and work your feet and ankles as much as possible.

– Consider best possible legroom seats, if in cattle car class, so that your lower joints can sorta stretch out as if you were in bed.

If you can afford “economy plus” for flights more than 4 hours; this long-legged Koach suggests that it may be worth the upgrade cost to honor your body.

– Loosen shoe laces, and monitor your feet for swelling. You want to be able to tie laces after a lengthy leg!

– if you have a foot bar in your seat back – use it. If you don’t, elevate your feet on a carry-on item.

3. Don’t be too warm under those flight blankets as cooler is better for sounder sleep.

4. Take advantage of earplugs and eyeshades if they help you. [I like ambient noise and have nil issue with cabin lighting. After all, I’m a Navy guy].

5. Melatonin? I say yes- following timing and dosage recommendations.

6. Sleeping pills? Not for me. Possibly for you. Just consider your activity after landing. You don’t want to be groggy for either business or leisure.

7. Alcohol? Some say none. For me, I suggest moderation.

8. Water? You betcha! Better to have to climb over your seat mate for loo visits than to become dehydrated. Drink before thirst!

9. Tease your biorhythm into the destination time zone a day at a time before you go wheels-up? In theory yes. In my practical world – it rarely happens.

10. Listen to you body and know what’s coming. This is not business as usual – at all.

Rules of thumb: plan on an hour a day recovery cycle per each time zone crossed.

Eastward flights are a bit more wacky for me. Possibly as those cross country legs often have business or next day pleasure for me to hop into.

You just can’t mortally beat Mother Nature and your circadian rhythm. Go with the flow.

——————–

I recently read an article about jet lag which stated, “follow the sun.”

Great- if you have flexibility to juggle flight times. If not – do your best with items 1-10.

Plan, rest and relax to enjoy your 500 mph excursions.

df

At Altitude…

Having a combo title with October’s National Seafood Month didn’t seem quite right. Though great wild fish, loaded with high concentrations of omega-3 fatty acids are to be headlined, fer sure.

I’m tapping away at a Denver-like altitude of 5,264 feet above sea level. Johannesburg is a high and dry place called “The City of Gold.”

Gold medals and altitude training do relate for reasons like howstuffworks offer:

” In order to cope with less oxygen available in thin air, the body produces more hemoglobin (the oxygen-carrying components of red blood cells). Having more hemoglobin/red blood cells [MAY] results in improved performance at sea level.

Most athletes I know who train at altitude offer 2 weeks as the time it takes our bodies to adapt for less oxygen when exercising.

Continuing, ”

Marathoner Ed Eyestone suggests that the “sweet spot” for altitude training is between 7,000 and 8,000 feet (2,133 and 2,438 meters), and many coaches believe that altitude training is most effective at the peak of training, near the date of a competition.

Purported benefits of high altitude training include:

  • increased lung capacity
  • increased lactic acid threshold
  • increased hemoglobin mass and red cell volume
  • muscles more efficient at extracting oxygen from the blood

…not all of these benefits have been proven scientifically. Still, many athletes and coaches have an “it can’t hurt” approach.  If you can accommodate 2 weeks of training at 7,000 feet before a major competition – reach high!

 

In my indoor rowing circles, rowers who complete a 2,000-meter time trial at 5,000 feet or greater get a ~ 6 second time handicap over sea level folks.  You may know that this 1% handicap for a 2K is huge on race day.  Just saying.

 

Be well at any altitude,

df