AKIN'S ARMY

[aksarmy]

Whats in Akin’s Backpack?

At least 5 pairs of shorts. All my shorts are LuluLemon. Those are my favorite. I only wear one kind. 5 shirts. Either Lulu or Nike. Always black, grey, blue and white. Once in a while orange. 5 pairs of socks. All Nike. 5 SoulCycle bandanas. I have about a hundred. My spinning shoes. A pack of Garnier cleansing wipes – I always wash my face right after class. My Beats wireless headphones. I love them but I don’t wear them a ton because I’m always with people. Even when I have a 6am class a friend picks me up and we go together. My charger. My Apple watch. I can’t wear it in class because if I get a text it lights up. My Rolland-Garros baseball hat in case my hair is crazy or I forget my bandana. I wear it when I’m boxing. I’ve been obsessed with ShadowBox NYC as my riders know. I always have my hand wraps with me now. Two nice t-shirts for when I’m done teaching – one Maison Kitsuné, one Rapha. If I go to a casting after teaching, that’s what I’ll wear with shorts. Or I’ll just go sweaty. They all know me now.  They’re like ‘You’re that SoulCycle guy!’ or they take my bootcamp. Some hair product that I never use – Hanz de Fuko for Birchbox. My Ray-bans. I’ve had these for four years. SoulCycle business cards. Advil for headaches. Keys. My lacross ball. It’s the best thing to use to roll out your muscles and get rid of lactic acid build up. I’ll use it after class at home or in between class in the office. My laptop. I make playlists all day every day. Gatorade or coconut water for electrolytes. And my Juice Press card because I can’t live without their Heaven on Earth smoothies and ginger shots.

[aksarmy]

Herbal Fitness Fixes

Ice. Advil. Green juices. Caffeine. Lots of caffeine. These are some of the familiar remedies we all turn to to recover from -- or prep for -- a workout. Daniela Turley, a medical herbalist with clinics in New York and London, specializes in fitness-obsessed clients. “Whether you’re training for a marathon or hitting the gym several times a week, muscle building does put a strain on your body,” says Turley, “and you need all the support you can get.” She has some suggestions below for plant-based “treatments” that can soothe pulled hamstrings, boost energy levels, and repair tissue, while simultaneously delivering other important health benefits to your body. “Medicinal herbs have more antioxidants than fruits and vegetables,” says Turley. “Plus they can help prevent heart disease, treat digestive issues and stress. Why not get those benefits as well?”

Instead of an energy drink. . .

Try Ginseng. It increases endurance, has a steroid-like action causing muscles to ‘bulk out’ more. It’s even banned in professional athletics due to its performance enhancing effects. Ginseng also helps to stabilize blood sugar and can help with midriff fat. You can take it in a capsule or tincture. Gaia is a brand I like.

Instead of Ibuprofen . . .

Try Turmeric. It’s a potent anti-inflammatory and works kind of like a steroid. Take a 500mg capsule or tincture before a workout. But make sure you take it -- or eat it -- with piperidine (black pepper extract), which helps the body absorb the curcumin in Turmeric. Everyone should be adding turmeric to their diet -- it reduces the risk of Alzheimer’s, dementia, and heart disease.

After heavy workout . . .

Try Gotu Kola. This is great for connective tissue healing as it helps with collagen formation. It’s used regularly after surgery to help wound healing and is licensed as a prescription med in Europe.

Instead of coconut water. . .

Try Dandelion tea. It’s high in potassium and magnesium – the minerals you lose when you sweat. Magnesium relaxes muscle fibers and Potassium is necessarily to regulate heart rate and blood pressure. Important note: dandelion is also a diuretic so drink plenty of water with it.

Instead of ice. . .

Try Devil’s claw extract. Either a tincture or a capsule. It’s extremely anti-inflammatory and treats arthritis and joint problems.  Specifically, it’s great for those suffering from runner’s knee.

You can find more herbal remedies from Daniela Turley at urbanhealingnyc.com

By Sarah Bernar

[aksarmy]

Types of Movement

Types of muscle contractions and movements we use in class + definitions

Ever Hear me yelling out these terms and get lost? read up and get caught up on my terminology!

Concentric contraction: Muscles shorten to produce movement while overcoming resistance. An example of this is a bicep curl.

Eccentric Contraction: Muscle lengthens as it contracts. This plays a major role in controlling and stopping movement, preparing the muscles for an explosive contraction. In class we use eccentric contraction while we lower down slowly, preparing the muscle for a ballistic, concentric contraction. (3 down 1 UP Shoulder press or tricep pulldown) 

Isometric Contraction: . The muscle develops tension without shortening the muscle fibers and tendons. This is seen when stabilizing the joint or body as you hold a specific position or push against a inanimate object like a wall...

Static Contraction - Initial movement where you stop and go. An example is holding your knee down on the ground in a lunge position then shooting up to standing while holding your dumbbells in position then dropping them after a few seconds.

Your muscle can contract with different amounts of force to produce different types of movement.

Sustained Force Movement or isometric contraction is either a strong hold or a slow movement of heavy weight or resistance.

Ballistic Movement is movement in which there is initial movement after an explosive, max force contraction. Ballistic movement exhibits high firing rates, high force production and very brief contraction times.

Guided Movement is movement that occurs when both the agonist and the antagonist (example: agonist = bicep antagonist = tricep) contract to control the movement. An example of guided movement in class is when we stay in a plank position and use the gliders to drive the heals of our hands in and back out into pushup position.

Dynamic Balance Movements are movements in which there are constant agonist/antagonist muscle contractions to maintain a certain position or posture. For example in bootcamps our one legged deadlift is a dynamic balance movement as your primary and secondary muscles are changing to keep balanced and centered. 

Fast Twitch: Muscle fiber type that contracts quickly and is used most in intensive, short-burst exercises.

Slow Twitch: A muscle fiber characterized by its slow speed of contraction and a high capacity for aerobic capacity/ stamina.

[aksarmy]

It's Fashion Week!

It's day 6 of Fashion Week. You're exhausted, you haven't been sleeping and you haven't worked out in the last few days! Here are some of my favorite suggestions to help you get back on track.

While waiting, lean against the wall and hold a wall seat. This is the easiest move to do and hold this pose for as long as you can. Bonus points if you're carrying your handbag and coat, extra weight makes this move a little harder.

Don't be fooled by this move, the one legged squat is a tough one and it works your glutes, hamstrings and core muscles.

Using your core muscles for balance, keep your knee up and go into a shoulder press. Make it a little harder with weights (eg: your winter layers). It's a perfect photo opportunity too.

Model - IG: @Shannonoverman

curated by - @92dreamteam

[aksarmy]

I Got The Power

Last week I had the pleasure of chatting with world champion athletes and world class artists. What was so interesting to me was seeing the differences between these professionals. It made me realize things that are incredibly important to me may or may not mean anything to someone else.

  Sometimes, you can lose yourself within your chosen profession and let it control you - it takes over. Always remember YOU have all the power! You choose to do what you are doing and you have the power to change what it is you don't like about it.

  What resonated with me the most was the athlete because, I could most easily relate, given my chosen profession. As we were chatting I said, 'What a great life!  How fun to go compete all over the world!'  His response was, 'Yes it is… when you are winning!'  As true as this may be, (as someone who gave up playing tennis due to an injury) I’d love it regardless. Everything you go through, every struggle, is a life experience that gives you a greater perspective. You have the power to control your reactions, so practice reacting in a way that will benefit you. Learn and grow from your experiences and don't let them consume you. Things are rarely as bad as you mentally make them out to be.

[aksarmy]

"ACE" Akin's Army Editorial curated by 92dreamteam

[aksarmy]

Stay Balanced

“ You can go as slow as you need to go! What I am looking for is perfect form and good posture. + body language is everything” -Akin.

Akin’s Army you have heard me say this over and over again every single day…

Self Check To find out if you have good posture stand with your back against a wall with your heels, backs of the calves, butt cheeks, upper back and head comfortably touching the wall. If you must strain to make any points of contact, then your posture may be misaligned. Therefore, you must take precautionary measures to gain flexibility and strength in deviated places.

Posture and good form both play an important role in the prevention and rehabilitation of back injuries. A tight hip flexor could cause a pelvic tilt forward, which can result in swayback (flattening of the spine). Weak hip flexors and tight hamstrings are two major causes of swayback. By strengthening and stretching the necessary muscles you will create good posture, prevent new injuries and rehabilitate existing injuries. Correcting posture is often all that is needed to relieve back pain. Some benefits are: ease of movement, muscle strength for balance and flexibility, proper positioning of the spine, and proper functioning of the internal organs. Proper posture is relatively easy to attain and maintain by learning new habits of sitting, standing and walking. The major factor is strengthening the key muscles. In the end, you'll feel better and be ready to perform 100%!

[aksarmy]

Get Fast

Army - you ask, we answer!

How can I increase my pace during long runs?  Will I ever be able to keep up? 

The answer is, yes!  However, like in everything you choose to tackle, you must be willing to put in the work. Here are a few steps towards building stamina and getting faster for Cycling. 

Correct bike setting and proper form are imperative to build stamina and endurance for increasing your speed drills and fast runs out of the saddle.  When you ride your main source of power comes from your foundation: glutes, hamstrings and core. So, what can we do to strengthen that outside of cycling?   Mix in high-intensity interval training (HIIT) to your cycling schedule. Go hard to train your muscles to go long. HIIT recruits your high-speed fibers leading to a more powerful foundation.  Also, your body becomes better at tapping into stored fat to refuel for the next max effort exercise, and therefore, you become a more efficient fat burner.

The more power you exert when pedaling, the faster you'll go. Plyometrics training is a must!  Explosive jumping and hopping will train your muscles to move on demand plus, develop more strength and speed. Include jump squats and split jumps during the speed phase of your training. This will cause you to burst off the pedals. In order to fight through the burn, train your muscles to produce power even when you feel maxed out. Next time you're in class, or at bootcamp, don't quit the moment you feel a burn. You can drop to a slightly lower weight or  slightly lighten the resistance.  Another option is to squeeze out three to five more reps or keep the pace longer. Your fast-twitch fibers are shot after a certain amount of reps, but they account for only half of your muscle fibers. The other 50 percent of your slow-twitch fibers still have untapped strength. Immediately lifting a lighter weight leaves no fiber unfatigued, for more complete muscle conditioning. This type of exercise will increase your metabolism, therefore, you will burn more fat for a leaner toner body. 

-Upper body training for cycling. 

The simple decline push-up not only makes your arms, shoulders and chest strong so you can hold that low upper body position, but it also activates abdominal muscles that crunches and sit-ups work as well.  

You may not need the carbs and calories from a Gatorade, but sipping a sports drink with carbohydrate, rather than plain water, can help spare your muscle stored glycogen. This means you will have more energy for those long runs, therefore, it will improve your performance. 

Tight muscles can slow you down, but so can stretching when done incorrectly. Pre-exercise stretching causes muscles to relax, reducing force and power output for more than an hour afterward. Avoid stretching before you ride. Instead, stay strong and loose by stretching right after your workout, when your muscles are most pliable. Target your foundation, hamstrings and glutes. Post-exercise massage or foam rolling can cool inflammation and reduce next-day soreness by 30 percent. 

During hard training, load up on B nutrients, which are essential for converting protein and carbs to energy and for repairing cells, by eating plenty of whole grains, dark-green veggies and low-fat dairy. Pop a daily multivitamin.

[aksarmy]

Hips Don't Lie

Many of you ask/ tell me about tight hip flexors after class, here are some important tips that could help you with this problem. 

A seated riding position causes the muscles on the front of your hips to become tight. Before your ride, stretch your hip flexors and foam roll

- During cycling, spread the stress of riding throughout your body while maintaining good posture keep your butt back over your seat like you are holding a squat, keep a strong stable stance powering from your foundation (glutes hamstrings, and core).

When cycling, we perform different movements such as jumps, runs, hills, and sprints, this requires different positions on the bike. These different positions help release tension on your hip muscles as well as your spine. Therefore try to follow me, listen to me and change up your stance. 

Strength train! Mix up your training, by building your strength you will have a stronger foundation therefore less stress will be put on your hips as your body control will increase. Leg day is key! Build your glutes, hamstrings, and core. two simple moves you can add to your workout to target your foundation are:

Deadlifts + Squat press or kettle bell swings.

Please remember that if you cannot stay for my 6 minute stretch after class you need to find time to stretch on your own. This is key to preventing muscle soreness and injuries. Stay on top of your recovery for peak performance. 

[aksarmy]

“On The Run"

I have 15 minutes to get ready after my morning workout and before dashing off to work; I'm a sweaty mess. I find myself running from a meeting to Akin’s class, and then, I run to another meeting. In the midst of being on the run, it’s breathtaking, to plan what to wear and my key word is *comfort.  Comfort and performance doesn't mean sacrificing style, it means incorporating workout pants and sneakers.  This also eliminates carrying a heavy sports bag all day. I recommend to mix sportswear with a cool street wear brand, throw on a high fashion piece and you're on your way! Remember, “There is no such thing as bad weather, only inappropriate clothing.” –Sir Ranulph Fiennes

  by: Celebrity Stylist Necat Akman

IG: @styledbyne

[aksarmy]

Conditioning Agility

Here are reasons why agility training is beneficial for your fitness regimen. 

Agility is an explosive, change in direction, and a quick acceleration while maintaining control in your foundation with minimal reduction in speed.  Building agility requires balance, reactiveness, and rhythm.

When I incorporate these drills they require rapid changes in direction forward, backward, vertically and laterally.  This will help you improve your agility, as well as, coordination and this happens by training your body to make these changes in movement at a quicker rate.  As we condition our agility, start to understand this movement has a certain rhythm, similar to a dance, and continue to work, the movement will follow. 

Neuromuscular Adaptation Agility training may be the most effective way to target the neuromuscular system and sport-specific skills necessary for performance. Growing up as a tennis player I had to do agility training everyday.  It was my favorite type of training. I enjoyed it because agility training mimics the sport.

Improved Athleticism is one of the key benefits of agility. By consistently adding agility training into the workouts we will see major gains in our overall athleticism. We can then do any sport/training/workout we decide to try. This high intensity training teaches the intricacies of controlling small transitions in the neck, shoulders, back, hips, knees and ankle joints. 

It is impossible to take injuries out of training or sports. However, footwork is a major preventive measure you can take. By having the ability to control the body through different movements, an injury could be prevented or severely reduced.

Images are from  my recent feature on www.withoutwalls.com

[aksarmy]

Imagine a place without limits…

  IMG Academy is home to me.  In 1994 at age seven I entered IMG, and at that time certain tennis skills were required to be admitted.  Since training from age 5, I was taken in by Nick Bollettieri himself forming a group along with Maria Sharapova, Tatiana Golovin, and my sister, Necat. Training started early in the morning with a 6 am practice before school for 2 hours, and a 4 hour practice after school.  As I got older training got more intense. I woke up at 430 am to practice extra and then run suicides after practice.

Bollettieri played a major role in inspiring everything I am doing today. He was a tennis coach who had a dream, who made IMG academies out of a tomato field, whose name has been in the world of tennis and inducted to the hall of fame. What a better role model than that! IMG itself has made me into a world class athlete and taught me physical and mental strength. My family + IMG = My foundation.

That said I was lucky enough to be invited to train for the few days I was in bradenton this christmas where I was/am impressed with the growth of this mecca for athletes + I am proud to say that I am an IMG alumni. I almost didn't want to come back as tennis is my first love. 

Please check out IMG. also if you like to go train in the facilities contact [email protected] or [email protected]

IMG offers all sports now: Tennis, Baseball, Basketball, Lacrosse, Golf, Track & Field, Soccer, Performance, and Football. 

“IMG Academy is one of the best athletic training environments in the world. Professional-quality facilities and immaculately maintained fields/surfaces are the standard on our nearly 500-acre campus, to ensure that there is no letdown in training. It is the type of environment previously only utilized by pro athletes, but is now accessible to IMG Academy students, campers, and trainees.

Starting in 1978 as the Nick Bollettieri Tennis Academy, Nick envisioned an academy that would allow dedicated athletes to focus on reaching their potential, while teaching them responsibility, leadership and determination.

More than 30 years later this vision has evolved into IMG Academy, a world leader in integrated academics, athletics and personal development. IMG Academy student-athletes continue to attend some of the world’s most prestigious universities and serve as some of the top athletes across the globe.

From Kei Nishikori and Maria Sharapova to Cam Newton and Eli Manning, IMG Academy is dedicated to turning the world's most passionate athletes into the world's best.” imgacademy.com

[aksarmy]

Get Hydrated.

Army, you need to hydrate!  being properly hydrated before training is  key to your performance. Your body needs a combination of fluids, carbohydrates and electrolytes to stay at its peak. 

To find out if you are properly hydrated is very simple...

If your pee looks like lemonade, you are good – if it looks like apple juice or darker, then you are dehydrated.

Get fully hydrated before training

You should consume enough water throughout exercise that your weight remains constant.

you need to consume fluids every fifteen minutes (8-12 oz.) water or sports drinks. 

Before class it is best to just drink water with extra electrolytes. try to stay away from juices as it has an unnecessary amount of sugar. Coffee is not bad as long as you don't over do it. it actually gives you a great kick of energy if you drink enough water with it. 

Pure water may not be enough as a recovery drink: you need to replenish electrolytes, sodium and potassium as that is what you lose when you sweat.

Hydrate effectively. Replenish electrolytes.

Provide energy for working muscles to enhance performance and speed recovery.

Don’t wait until you are thirsty! As being thirsty is the result of dehydration. 

In hot weather you must drink more fluids during and after exercise compared to colder weather.

For recovery, supplement with a carbohydrate drink that contains some sodium to aid in replenishment of glycogen stores and electrolytes. Gatorade or chocolate milk is a great source. 

sources:

http://www.livestrong.com/article/74505-dehydration-water-vs.-gatorade/

http://www.hypesouthflorida.com/disc-golf-addict/2014/06/18/dont-make-hydration-mistakes-summer/

http://sportsgirlsplay.com/teaching-athletes-about-hydration/

text book: Lecture 15 Hydration and Sports Drinks-2

Issa text book

IMG Academies trainers. 

[aksarmy]

Akin's Army Fitness Plan for the Week

I put together a little fitness plan for you guys while I'm away for 5 days! 

get started & post pictures! Instagram: @aksarmy

day 1  Lower body focus

Warm up with a jog or jump rope then

(FOAM ROLL) then as an extra warm up just do 5 sets of 10 squats (no weights) 

main workout:

3 sets of everything

+ use a weight of your choice. 

10 reps dumbbell squat press  

10 reps each leg Alternating lunges

10 reps each leg 1 legged deadlifts with shoulder press

10 reps Hamstring tucks (laying on the floor with your hips up tucking your heals to your but and pushing it back out.) 

5 reps each leg 1 legged squats 

5 reps each leg turkish get ups

15 reps calf raises

If you have questions about how to do it just email me or google it. 

day 2 Upper body focus

warm up with a jump rope or resistance band. 

3 sets of 10 resistance band warm up: Palm facing up keep your hands straight out fly your arms out and in (open close) opening up your shoulders and chest. also foam roll shoulders out before you start training (10 minutes) 

warm up 3 sets of 10 push ups regular pushups (remember to keep your wrists under your shoulders hands a bit wider then shoulder width apart. 

3 sets of everything below:

10 reps each arm Renegade rows in a push up position

10 reps of eccentric pushups slow count down for 3 and push up in one strong swift motion. 

15 reps bench press you can do this laying on your back on a bench or on the ground. 

10 reps curl & press 

15 reps tricep dips (body weight) 

10 reps skull crushers with dumbbell  

5 chin ups & 5 pull ups with eccentric work lower down for 3 pull up one strong swift motion. 

Day 3 Back & Abs

Warm up with a jog + foam roll 10-15 minutes

3 sets of everything 

1 minute reps of plank holds

15 reps of in and out abs (plank position towel under feet in drive knees in to chest extend out) 

25 crunches

10 reps bent over rows 

10 reps bent over dumbbell flys 

10 reps deadlifts (legs hip width apart slight bend in your knees)

20 reps each leg mountain climbers 

10 reps V ups

15 second handstands balancing on the wall. 

10 reps of inch warms. 

also if you have any time try my full bodybootcamp & abs videos online akinsarmy.com

[aksarmy]

Cocorau for the Holiday Season!

The most delicious cocoa power bites for the most wonderful time of the year.  Last week, I had the pleasure of meeting Konstanze Zeller, an entrepreneur and founder of Cocorau.  She gifted me her 100% raw cocoa power bites and I am now hooked on the healthiest choice of treats for the holiday season.  All products are gluten, soy, sugar, dairy, and GMO -free! 

Introducing the 4 flavors of Cocorau + their benefits. 

At Cocorau, beans are crushed under pressure and not with heat so all the nutritious benefits of the cocoa bean are retained.  They bind the raw cocoa bean with self-made organic almond flower.  The almonds are purchased from an organic farm in California. All the flavors include; almond flour, coconut oil, sulphur + rich molasses, himalayan salt + vanilla bean powder, and raw organic local honey.  The almond flour is rich in vitamins and minerals, while the coconut oil has anti-aging properties.  The honey is used to sweeten, it helps against allergies, and helps maintain a strong immune system.

So Hum Lavender  

So Hum was named to honor the sound and power of the breath.   This flavor has organic essence, lavender buds for decorations and pure lavender essence that is calming and purifying.  Organic lavender essence for its calming effect, plus the joy of cocoa makes this treat a soothing combination.

Turiya Espresso 

 This flavor has pure espresso powder, which is uplifting and energizing and  has a coffee bean for decoration. The espresso combined with sulphur-rich molasses caramelizes the almonds to create a joyful superfood of bliss.

Samadhi Orange Bliss 

This power bite uses hazelnut, almond pieces, Mexican chile powder, orange essence and organic vanilla to create a delightful experience.  It is the hazel nuts, which provide a dietary fiber and are also heart-healthy.  Cocoa nips are hardened cocoa bits; crunchy pieces of edible garnishing!

Lakshmi Matcha Tea

 Lakshmi represents beauty and abundance. The illuminating quality of matcha tea, combined with the abundant nutrients of pistachios, coconut butter, and raw honey makes this one of a kind. Plus, sharing one is a good omen.  Lakshmi includes the highest grade of powdered green tea leafs.  It has pistachio flower, pure organic cocoa butter (not the paste) and  is decorated with pure cocoa flakes. Matcha Tea has a anti-aging quality and is rich with antioxidants. 

About the cocoa bean: 

     The cocoa bean is a potent bean with more than 300 healthful compounds that contains many vitamins and minerals. With a healthy dose of potassium and copper it supports cardiovascular health.  The iron found in the cocoa beans transports oxygen through the body, and the calcium and magnesium are necessary for all the major organs functions.  

    - Considered to be nature’s anti-depressant. 

         - Antioxidant: has up to 10% antioxidant concentration levels. up to 3 times more than green tea and twice the amount of red wine. cocoa beans have 621 antioxidants. 

     - Cardiovascular health: cocoa beans contain magnesium - a nutrient that promotes good heart health. It also decreases the risk of blood clots which reduces the risk of strokes and heart disease. 

     - Epicatechin: this compound, found in the cocoa bean, is rich in health benefits. It is suspected that the effects of this compound are comparable to that of anesthesia and penicillin. benefits include reducing the risk of diabetes, heart disease, cancer and strokes. Due to its bitter flavor, certain producers remove it from their product. 

     - Energy booster! Cocoa reduces anxiety while promoting alertness. One cup of cocoa = the same energy as a cup of coffee. 

    I am inspired by Konstanze and her journey, so I had to share it with you guys. What she's done and is doing, is everything I stand for, believe and teach. 

“ As difficult as it is to start your own business, it is really rewarding and amazing to see your own product on the market. It is a very different sensation knowing that I was able to build and own something that I love and enjoy doing. I made a decision and I went for it.” Konstanze Zeller - Founder of Cocorau. 

Instagram: @cocoraunnyc

tumblr: cocorau

www.cocorau.com

all photos by: Clemens Kois.  

instagram: @ucantalwaysgetwhatyouwant

[aksarmy]

I can't atop doing handstands!

5 reasons to add Handstands to your weekly workout routine. 

- 6 pack abs

Since staying upside down forces you to stabilize your muscles, you're constantly working your core, hip flexors, hamstrings, inner thigh muscles, obliques and lower back. Training with handstands on the regular will result in a well-balanced, super strong foundation.

- Stronger upper body

They build shoulder, arm and upper back strength. To build up strength, start by holding a handstand against a wall for three sets of 10 seconds. Work up to holding them for a minute or two at a time. Practice when you have free time, at least twice a week. 

- Increases your balance

Did you know that balance training could lead to structural changes in the brains grey matter (coordinates sensory and motor information) and white matter (provides connectivity)? Balance training builds your core, and therefore builds your foundation. This strengthens you, which in return keeps you from getting injured.

Freestanding handstands require you to have full control over your muscles. You have to constantly make small adjustments to avoid falling.

Practice freestanding handstands or work up to it by doing them against a wall and try to take your feet off the wall for as long as possible. This will help increase your balancing abilities.

- Calming and boosting

Being upside down increases blood flow to your brain that has a calming and energizing effect. As a result, it reduces the production of the stress hormone, cortisol, which can help relieve minor depression and anxiety. 

- Bonus benefits

Handstands are a weight-bearing exercise. They can help strengthen your bones, making you less prone to osteoporosis. Handstands are beneficial for your spine and help aid bone health in your shoulders, arms and wrists.

Doing them can increase circulation to your upper body. This alleviates pressure on your feet and legs while stretching your diaphragm at the same time, which increases blood flow to your lungs.

[aksarmy]

Coconut Almond Cocoa Cookie

It’s that time of year when holiday parties, treats, cookies and cakes ensue.  However, we managed to find a cookie that can satisfy cravings but also saves us from ruining nutritional progress.

Check out the nutritional benefits below:

-Almond flour contains healthy fats, minerals and fiber such as omega-6’s, Vitamin E, magnesium and potassium.

-Coconut flour and coconut oil have essential fatty acids such as medium-chain triglycerides that help in providing instant energy. They also offer antiviral, antimicrobial and antifungal properties.

-Honey and maple syrup are both great post-workout carbohydrates. High quality raw honey can improve digestion by encouraging growth of good bacteria in your gut. It also has a high amounts of enzymes, iron, zinc, potassium, calcium, phosphorous, magnesium and selenium.

Coconut Almond Cocoa Cookie

Ingredients:

1 cup - raw honey or maple syrup (honey will yield a sweeter and chewier cookie whereas maple syrup will achieve a softer and milder cookie)

½  cup - coconut oil

2 Tbs - vanilla extract (alcohol free version is preferred)

¼  cup - cocoa powder

4-¼  cups - blanched almond flour . (Trader Joe's has a good deal for this. iI you want high quality, Bob's Red Mill is also a good option and is less grainy in texture)

½  tsp - baking soda

¼ tsp - sea salt

¼ tsp - cinnamon (optional)

1 cup - unsweetened, shredded coconut

**Optional add-in’s:

¼ cup - mini chocolate chips

chopped nuts

dried fruit, 

PB2 powdered peanut butter.

Yields about three dozen cookies. 

Directions:

Preheat oven to 325 degrees Fahrenheit.

- Put honey/maple syrup, melted butter (or coconut oil), vanilla and cocoa powder in a medium-mixing bowl.

- Whisk until smooth. Add almond flour, baking soda and sea salt. Mix with a wooden spoon or whisk. Mix until all the flour is combined with the honey/butter mixture.

- Add shredded coconut. Mix well. The cookie mixture should be sticky but when you shape it into a ball with your fingers you can easily create a ball that holds together well.

- Line a baking sheet with unbleached parchment paper.

- With a spoon or cookie scoop, place about 1 tablespoon of cookie dough onto the parchment paper, then press down with your fingers to shape each cookie into a round 1/4″ to 3/8″ thick cookie. Repeat until the tray is filled with cookies 1/2″ to 1″ apart.

- Fill additional trays to bake more at the same time, if you’d like. Put tray(s) in the oven. Any trays on lower racks will need to be moved to the top of the oven to finish browning.

- Bake for 10 to 12 minutes. For softer cookies shave a few minutes off the baking time. 

- Let them sit for about 10 minutes to cool. Enjoy in moderation after cooling. 

Recipe by Caroline Roxanne Jones