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Cuckoo for Coconut Water

You’ve probably seen various brands of coconut water in the grocery store, gas station, health food store, the neighborhood bodega – it’s basically everywhere. 

And for good reason! Coconut water is full of potassium and magnesium, both of which are vital nutrients for healthy organ function and useful in supporting muscle recovery and lubricating your joints effectively. Truly, the perfect workout drink!

When you’re sweating and exercising, you want to be replacing electrolytes into your body. Through sweating and activity, your body utilizes and sweats out certain important nutrients. To aid in recovery and to combat potential fatigue, refueling those electrolytes is super important. 

Potassium and magnesium are excellent for muscle recovery and combatting fatigue after some serious exercise. Sodium, still an important electrolyte, can also be found in coconut water, although not in as high of an amount as other electrolyte beverages. 

And unlike other popular sports drinks and electrolyte beverages, coconut water isn’t loaded with tons of sugars, dyes, or excess ingredients. Oftentimes those sports drinks have extra carbs, calories, and sugars that you just don’t need. Of all the electrolyte-filled beverage options on the market, coconut water is for sure the healthiest. Keep it simple with coconut water and give your body only what it really needs. 

In addition to being a great drink during and after workouts, I actually love coconut water in smoothies as well, as it gives an extra boost of magnesium and potassium while keeping the flavor the same. Sometimes adding milk substitutes like almond milk and oat milk, among others can make a smoothie feel heavy or dense, whereas coconut water keeps it really light, refreshing, and hydrating. Sometimes that super creamy smoothie is what you’re craving, other times maybe you’re in the mood for something lighter. In those instances, coconut water does the trick!

I have a habit of drinking a ton of coconut water when I’m in Tulum, MX to help beat the heat and recharge from time working out or time in the sun. 

For skincare, coconut and coconut water is definitely trending as an active ingredient. One creative tip for hydrating your face with coconut is to utilize it as a facial spray, especially in hot and humid weather. You can refrigerate a tiny spray bottle, being sure to refresh the coconut water and clean the bottle every 7-10 days. 

Coconut water is now super accessible, great for replenishing electrolytes lost through sweating, and packed with potassium and magnesium for joint protection and muscle recovery!

Try out my favorite Muscle Recovery Smoothie:

1/2 an avocado from Mexico

1 cup fresh pineapple (frozen works too)

1/2 medium banana

1/2 tsp ground turmeric

1 cup coconut water

3–4 ice cubes

  • Blend until smooth. Enjoy!

Interested in even more wellness wisdom? Consider joining the Yoga Prehab™ tribe to enhance your flexibility, save your joints, and get comfortable! My unique combination of Physical Therapy-Based Yoga, Body-Saving Solutions, and HIIT is designed to help heal aches and pains, and get you living your most comfortable, adventurous life!

How To Heal Your Heart Chakra

Your heart chakra needs attention always, but maybe some extra attention during this season of love is a good idea. For everyone!

Your heart chakra isn’t just about romantic relationships – it’s about family, work connections, friends – basically, every interaction, communication, and relationship that you have can translate to something powerful and impactful for your heart chakra. 

Your heart chakra doesn’t only get out of whack if you’re let down or disappointed by an intimate relationship. Your heart can hurt due to something a sibling said, something a friend did, or something annoying that happened at work. 

Sometimes when you have a handful of these disappointments happen frequently or all at the same time, it can make you less open to giving and receiving love, thereby closing off your heart chakra. When this happens it creates an imbalance within you and makes you less receptive to love. 

Everyone deserves love in their life. Remember that love takes many different forms – the Greeks had 7 different words to describe love – differentiating between passionate romantic love, love for your team or collaborators, love for your family, and more. But, when your heart chakra isn’t feelin’ it – it can be a challenge to give or receive any of the many forms of love. 

Here are a few ways to open your heart chakra and get those loving vibes flowing again!

  • Forgive! Easier said than done at times, clinging to past disappointments only bums you out. By hanging on to situations that deeply upset you, you give the person(s) who hurt you continued power over your present day. Yuck. Get out of their dark shadow by forgiving and moving on. 
  • The color associated with your heart chakra is green – specifically emerald green. Maybe wear your cozy green sweatshirt or buy an emerald green succulent for your desk or kitchen!
  • Try to nip negativity in the bud. The more you focus on disappointing things, the more things you will think to complain about, and then it’s just a sad, sad spiral of critical thoughts. I’m guilty of getting sucked into that downward spiral, too – but when you notice it happening, it never hurts to just pause and get your thoughts focused on more positivity.
  • For the people in your life who you couldn’t live without – tell them thank you! Show your appreciation and support to those who support you – even if it’s just a quick hello, text, or email to let them know you love ‘em.
  • Hugging, smiling, exercising – all shown to increase endorphins and put some extra cheerfulness into your day. Don’t hug people without their permission of course, but smiling is appropriate – chances are a lot of people will smile back!
  • Do some yoga – preferably with me! Join me for my Heart Reset Flow, which has lots of heart and chest opening poses for every skill level.
  • If you’re looking to add some more balance to your life, check out Yoga Prehab™! I’ve developed a membership to target balance, overall wellness, and help you live your most comfortable life. My unique combination of Physical Therapy-Based Yoga, Body-Saving Solutions, and HIIT is designed to help heal aches and pains, as well as pass along vital wellness knowledge – to you!

 

Why You Should Make Pineapple and Papaya Your New BFF’s

Papaya and pineapple – aside from their notoriously tropical flavors, what’s the deal with these fruits? 

One of the reasons these fruits are super-powered for human health is due to their enzymatic content. Naturally occurring enzymes in these fruits get to work in your digestive systems by helping breakdown food effectively and moving food through your digestive system. 

Think about it as the enzymes infusing your body with a little extra “cleaning power” – helping efficiently separate nutrients from waste, putting the good stuff to work, and then motoring that waste right on out of your body. Helpful, right?

Pineapple contains the digestive enzyme bromelain which assists in breaking down proteins that you ingest and helps put them to good use as fuel for your body. Bromelain also helps sift out amino acids, which are useful for muscle growth and recovery as well as being essential for normal organ function. Helping your body break down and actually absorb the proteins is a huge benefit of digestive enzymes. 

The caricain enzyme in papaya has been found to be effective in breaking down gluten, making it potentially useful if you find yourself sensitive to gluten. The papain enzyme in papaya supports human tissue growth and naturally helps protects tissue and muscle fibers within the body. 

Papaya has a ton of fiber – also great for healthy and regular digestive function – as well as folate, and important B vitamin that supports the metabolic process, cell growth, and cell regeneration. In this way, joint health and tissue protection make papaya a great ingredient to consume for joint and muscle comfort and recovery, especially if you are maintaining an active exercise and mobility schedule. 

 In Thai cuisine, green papaya salad is a culinary staple. The green papaya is actually just an unripened papaya – still light green in color, not yet ripened and bright orange. The green or unripe papaya is actually even better for your digestion and even more full of enzymes. Papaya salad is usually consumed on an empty stomach or at the very beginning of a meal for maximum benefit! Still, a fully ripened papaya will still contain all of the excellent enzymes, but with a different texture and flavor. Ripened papaya you will find to be sweeter and softer than green papaya. 

Papaya enzymes are even becoming increasingly popular in skincare in mask form, as the enzymes work to exfoliate and clear away dead skin. Not only do these papaya infused masks gently scrub your pores and skin clean, they also smell amazing!

Papaya and pineapple are also chock full of vitamin C, helping boost and protect your immune system. Easy to incorporate into smoothies or as a post-workout snack, I highly recommend these powerful fruits to anyone in need of digestion support, joint protection, or extra vitamin C!

Share your preferred pineapple and papaya recipes with me on Instagram

And if you’re looking for a longer-term solution to your daily aches and pains, look no further! Yoga Prehab™ is a proven combination of Physical Therapy-Based Yoga, Body-Saving Solutions, and HIIT created to help your body heal, get fit, and prevent potential injuries. 

3 Easy Ways to Successfully Stimulate Your Lymphatic System

Let’s talk about the lymphatic system, my friends! Honestly, there is so much to cover, so I’ll be addressing important points about the lymphatic system periodically over the next few months. Be sure to stay tuned!

 But, first, let’s review briefly why the lymphatic system is even worth talking about at all! 

In short, your lymphatic system is a network of nodes and glands that help your body detoxify itself. This necessary detoxing helps your body heal, keeps your organs functioning normally, transports waste, and keeps your immune system in top shape. 

If your lymphatic system is out of whack, your body might be trying to let you know. If you are experiencing congestion, inflamed tonsils, fluid retention, swollen lymph nodes or glands, increased fatigue, brain fog, and/or constipation – you might be dealing with a stagnant lymphatic system. 

Of course, the symptoms I just listed could be signs for…well, a lot of other things too, so be sure that you visit your doctor to discuss your health promptly! That said, you can talk with your doctor about your lymphatic system, and what you can do to help your body detox in natural ways. 

In the meantime, you might notice positive results from simple things like drinking enough healthy fluids and fueling your body with whole foods. These will of course help, but another easy and surefire way to get things moving is to move your body!

Yes, you read that correctly, mobility can ignite your lymphatic system, spurring it into action to properly transport waste out of your body. You’ve probably seen lymphatic massages before? Well, massages and actual movement of your skin’s surface area can totally boost your lymphatic system! 

But, you don’t need to splurge on a massage (unless you want to, in which case, enjoy)! You can also kick your lymphatic movement up a notch in the following 3 easy ways: 

 

  • Anything with a twist: All of the twists, standing poses, and movements in even the simplest of yoga flows will help spark your lymphatic system. This is one of the reasons why the Ayurvedic tradition is so rooted in yoga – the movements are powerful ways to help your body detox naturally. A simple seated twist may even provide a sense of almost immediate release. Try this Gentle Warrior 2 flow with me to help boost that lymphatic function!

 

  •  Elevate: Even just doing waterfall pose (also known as “legs up the wall”) takes just a few minutes and can help boost your lymphatic systems into action. Elevating your legs is a different sensation and position for your body, normally you find the soles of your feet on or very near to the ground. Switching it up even just briefly can get some things flowing in the opposite direction, so to speak, and can generate healthy lymphatic movement.

 

  • Down dog: Downward facing dog is considered a restorative pose in a sense, even if it doesn’t always feel like it! While it isn’t a full-on inversion by any means, it is easy and safe for almost everyone to do, and it does get your head and shoulders in a different position than normal. Similarly to waterfall pose, this jumpstarts some of the movement in your lymphatic system, simply by switching things up for a few minutes, generating some movement, and creating some space in those harder to reach areas of your body.

To get access to new flows and body-saving courses every month, you’re invited to my amazing Yoga Prehab™ membership, where everything is focused on optimal movement and mobility to heal and strengthen your body. Get on your way to better health and wellbeing today!

A Simple Guide To Easy Chakra Imbalance Remedies

We know the nervous system is essential to the communication of sensations, including pain, throughout the body. In a blog post a few weeks ago, I introduced the concept of chakras, what they are, and why they are intrinsically linked with our overall well being. 

Now, when your chakras are open and balanced, you are a fierce, incredible, badass, ready to take on anything! But, when your chakras are imbalanced, you might not quite be at your very best. This is because when you experience blockages in your existing and normal energy flows, things get thrown off course and your energy centers aren’t able to coordinate properly with the rest of your body. When chakras are blocked, this can affect organs and nerve bundles found in the corresponding areas on the body. 

You may hear people referring to underactive or overactive chakras, which just means that things are a bit out of whack and in need of rebalancing. Here are some easy methods for chakra rebalancing that you can easily implement into your day.

Root Chakra

If your first chakra or “root chakra” is out of balance, you may be feeling disconnected and unwilling to compromise. Some describe a sensation of heaviness as if you are dragging yourself around, feeling emotionally and/or physically weighed down. Usually reconnecting with yourself through meditation is advised. I would recommend “taking 5” as often as you can – either taking 5 long, deep, grounding breaths or, when you are able to, take 5 minutes to close your eyes and really notice how and what you are feeling. 

Sacral Chakra

When your sacral chakra is imbalanced, you might find yourself less enthusiastic about things you are passionate about, experiencing low libido, and even lacking a feeling of deeper connection. Focusing on fostering a healthy sex-life can help, as can showing a lot of self-care to yourself and to your body. Sometimes engaging in something creative can also help rebalance this chakra.

Solar Plexus Chakra

This third chakra of your core being off can make you feel argumentative or super shy. You may feel very defensive or attacked by things that might normally not bother you. To recenter this chakra you can try working through warrior flows, focusing on engaging your core and staying tall through your spine. Be sure to give your gut and digestive system some additional TLC as well!

Heart Chakra

The fourth chakra being imbalanced can really make you feel frazzled. It often displays itself as either a serious lack of compassion for others or as overwhelming anxiety about the well being of others. Try an open heart pose, like camel pose or cobra pose to help your heart center open up in a healthy way. I created a special Heart Opening Flow just for this chakra. 

Throat Chakra

This fifth chakra can present itself as over-communicative or under-communicative, either talking way too much or not expressing yourself enough. Try concentrated and deep listening to others and work to clearly communicate your needs and feelings in a concise way.

Third Eye Chakra

Sometimes when your third eye is off, you may feel skeptical, unsure, or be less open-minded to new thoughts and opinions. Try meditative mindsets, taking just a few moments or minutes to breathe deeply. It doesn’t need to be fancy, but I find that slowing down and practicing deep breathing is beneficial for my nervous system and alignment of my sixth chakra. 

Crown Chakra 

The seventh chakra being out of sorts may leave you feeling disconnected to any sort of spirituality that you identify with or really detached from the world around you. Some meditative mindset moments can help, as can inversions. For a super easy inversion, try with your legs up a wall to help rebalance your crown chakra. 

I’ve seen and experienced such impressive and impactful results from chakra balancing, which is what inspired me to create the 7 Day Chakra Cleanse, a course designed to give you that physical and mental reset that you have been craving!

I think chakra knowledge and understanding is so crucial to your well being, which is why I will be covering even more chakra related knowledge in my new membership program! If you’re eager to learn more and get proactive about preventative self-care, I would love to invite you to join this exclusive healing and wellness community, Yoga Prehab with Tristan Gatto! 

I put in werk on this to deliver to you the best way to save money, live free of pain, and save time and energy in pursuit of your wellness goals. Experience more energy and wellbeing than ever before with the Yoga Prehab proprietary instruction and methodology! 

I cannot wait for you to benefit from the amazing variety offered through the membership. Every member receives access to 100+ hours of Physical Therapy-based body-saving content, an amazing new course each and every month that targets every area of your body  – in addition to wellness wisdom, tools for support and accountability, expert interviews and pain relief tutorials. 

JOIN THE PARTY, SUBSCRIBE NOW!

5 Reasons You Need HIIT Training

HIIT is…what exactly?

High intensity interval training, of course! And yes, it has the potential to maximize the time you spend working out in a very, very real way. Plus, it is easy to do  – pretty much anywhere and everywhere – making it a sustainable exercise routine for anyone. Bodyweight exercises, bursts of cardio, and dynamic stretching in a HIIT workout create a quick boost in your heart rate and energy output while providing the results you want to see from your dedicated hustle!

Stimulates fat loss, maintains muscle: Losing weight might be one of your goals, but having muscle melt away is probably not. You want to stay tight and toned. But keeping your muscular strength in place while also losing weight can sometimes be a challenge. 

This is one of the great things about HIIT – you don’t have to sacrifice one for the other – no trade-off involved. Whereas certain exercises, such as running every single day, may cause some muscle groups to shrink – burning calories, but also burning muscle – HIIT doesn’t present the same risk. Your heart rate and caloric burn will increase, but HIIT training is more successful in maintaining muscle while minimizing fat, especially in those more dangerous fat storage areas around your organs. 

High caloric burn: The interval training and variety of exercises involved in even just 20-30 minutes of HIIT training gets your heart rate going and increases the number of calories that your body is burning. Typically, as you build your strength, these workouts can become faster-paced, with little to no rest time. All of this helps you maintain your caloric burn and may also help prevent plateaus in weight loss and muscle building. 

Beneficial for heart health: Getting some diversity in your heart rate is actually great for your cardiovascular system! Elevating your heart rate during exercise can have long term benefits in lowering your resting heart rate and blood pressure over time. The duration and range of intensity in HIIT workouts has been proven to be more effective in increasing cardiovascular strength when compared to high endurance intensity training alone. 

Increases metabolism: Research shows that with HIIT, our bodies may resort more quickly to burning fat, as opposed to carbs, in the body while also increasing metabolism. The diversity of body weight and cardio in HIIT workouts boosts metabolic rates for a longer period of time post-workout, meaning that you’re benefiting from burning more calories throughout your whole day. 

It’s like getting the benefits of 2 hours in the gym in just a 20 minutes session. 

Convenient: HIIT workouts and exercises can be done anytime, anywhere. Using just bodyweight you can complete a short, but powerful HIIT workout that will maximize calories burned while maintaining strength and muscle gain. 

Be sure to stay tuned, tribe! I’ll be launching the Yoga Prehab with Tristan Gatto membership in a few weeks, which will include Physical Therapy-based workouts, yoga flows, and HIIT that will help YOU get all of the benefits of quick, body-saving methods in the comfort of your own home (or hotel – I see you, business travelers)!