SX3 3 of 6 training phases
Level Up! Reaching this level means you have built a solid foundation in the Mastermind and Body Architecture"  phase of training. You are doing what you love! Get ready for the endorphins to kick in! Increase resilience, enjoy training your heart to work more effectively at rest. Recover quickly from strenuous activities, burn fat, gain energy, improve range of motion, and most all, have fun! Now, let the good vibrations begin.
Dopamine, Serotonin, Endorphins Oh Joy
Dopamine is a neurotransmitter that's critical in regulating motivation, memory, reward and attention, while serotonin affects mood, emotion, sleep and appetite. Endorphins are part of the body's physiological adaptations to exercise, Endorphins are released in the brain which combats fatigue and gives you a a natural pain reliever or ‘natural high. Exercise boosts mood, lowers stress levels and even improves cognitive functions like attention, memory and problem solving.
Choose Any Activity You Enjoy
The level of endorphins increase exercising intensely for an hour or more. However, the Journal of Happiness Studies suggests that you can raise endorphin levels with just 10 minutes of exercise several times a week, or about 150 minutes over the course of a week. Although research did not specify any type of exercise to be the most mood-boosting, the researchers did find that 10 minutes of activity a week was enough to increase your positive vibes. Use it or lose it, there is no doubt that exercise increases the quality of ones life. 
“If you can’t fly, run. If you can’t run, walk. If you can’t walk, crawl, but by all means, keep moving!” Martin Luther King - Speech Excerpt 
Freedom of Movement
A high percentage of people who do not include stretching in their fitness program are missing out on many benefits. Stretching increases your range of motion and speeds up recovery time after strenuous activities.  Stretching will also improve your physical performance, decrease your risk of injury, reduce muscle soreness, improve posture and increase circulation. In fact stretching is the number one neglected activity at most health clubs for strength trainers. So to help members become mindful of doing flexibility exercises, I developed the SWAN. An acronym and easy reminder for stretching willfully and naturally, and this is done from head to toe with a towel.  
How to Make Time for Stretching Every Day
Be sure your muscles are warmed up before stretching with light activity like any of the cross crawl exercises in the Fitness Level Testing Guide. Start your morning with a yoga stretch called Sun Salutation to wake up all your senses for an energetic day. Fit stretching in between sets of strength training. If you have a busy schedule an easy way to stretch is after a shower with a towel when your muscles are warm.
"We are wired as humans to be healthy when we live life wholeheartedly in a loving state of mind."
Donna Marchand, 
Designer, Motivator, CPT
HRV (Heart Rate Variability)
There is a two-way communication system between the heart and the brain that regulates heart rate and blood pressure, and it is the interaction of signals flowing between the two that causes the heart rate to vary with each beat.
Evaluating heart rate variability (HRV) in clinical practice is of great value because HRV is a reflection of the ANS (autonomic nervous system) that controls 90% of the body’s functions.  
Sympathetic and Parasympathetic Nervous Systems
Analysis of HRV (Heart Rate Variability) is used by doctors to measure the balance between the sympathetic and parasympathetic nervous systems, two important branches of this communication system. 
Your thoughts, perceptions, and emotional reactions are transmitted from the brain to the heart via these two branches of the autonomic nervous system.
The sympathetic branch increases heart rate and the secretion of adrenal hormones, etc., whereas the parasympathetic slows the heart rate and has a relaxing, protective role. Proper function and balance between the two branches of the ANS are vital for good health. 
HeartMath Institute, a non-profit organization discovered one of the most significant findings related to the study of the ANS  is that evidence shows the heart also plays a significant role in our mental, emotional, and physical processes. Emotional stress is detrimental to our health and why meditation, relaxation, and mindfulness is vital for our well being.​​​​​​​
 Targets obliques. Improves your posture, develops a stable core and helps reduce back pain.

personalize designer exercise mats

Lying down bend your knees, with heels on the ground. 
Put both hands lightly behind your head, with elbows pointing outward. (make sure you are not tensing your neck)
Contract or tighten your stomach/abdominal muscles
Lift your upper body off of the ground and reach your right elbow to your left knee. Pause. 
Slowly and with control, lower your upper body back to the starting position on the ground. - Repeat opposite side
Continue to alternate sides picking up the pace as you maintain your form. 
HRV Stress Reduction Training
 Be coached to learn specialized heart centered training methods designed to reduce stress, increase your stamina, improve higher energy levels and be more resilient. Build a stronger immune system and condition your heart to work more efficiently at rest. Increase endurance, stamina, freedom of movement, and adherence.  This type of training will teach you how to create coherence, improve your flexibility as well as induce high vibration levels of free flowing positive energy.
“For me, exercise is more than just physical, it’s therapeutic and healing.” – Donna Marchand, Designer, Motivator, CPT
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