E091 Andrea Lea Breathing In Weight Training
Let’s Be Well Together Podcast - Episode 91
Date: October 24, 2023
Participants: Elise Seifert, Julie Wilson, John Webster, Cameron Earnshaw and Sheila Webster
Guest: Andrea Lee
Start Times and Segments:
[0:00:35] What’s On Your Mind: A chat about an article, 6 Possible Health Benefits of Deep Breathing, written by Becky Upham and posted on Everyday Health (April 10, 2023). Deep breathing has health benefits and can help with chronic health conditions. Even aside from health benefits, we feel an immediate benefit from stopping and taking a moment to take deep breaths.
[0:07:15] Expanding Minds Interview: [Physical Wellness] We interview trainer Andrea Lee in the area of Physical Wellness. Andrea talks about incorporating breathing technique into weight training. John was wondering how to do this and learned that he had been doing it incorrectly. Focus your breath behind and below the belly button. Inhaling stabilizes the spine. Inhale as you lower the weight. Exhale as you lift the (when exerting). Exhaling also helps you focus on the mind muscle connection. A big takeaway is to keep breathing. Don’t hold your breath while lifting weights.
[0:25:07] Adventures of the Starving Artist: A delay on a first flight had Cameron racing back and forth and then to a gate in the Airport. He barely made his connecting flight by keeping a cool head and by bookin’ it. Gong to an amazing wedding made it worth it.
[0:29:02] Move That Body: Sheila and Elise get past the thought that they fail or they’re weak if they modify exercise. It’s not at all like that. Modifying exercise is good for you at times. They found a post with 5 reasons why it’s not cheating.
[0:35:11] Running Popup: It was an “everyone is looking at me” morning. The reason is often not the negative one we imagine.
[0:37:10] Flipside of the Coin: John overcomes his litigation lawyer’s instinct to not admit anything. Sheila was right – one time. Okay, maybe twice. Even so, he’ll never admit that she’s always right. Never!
Quotes and Take-Aways:
John – One of our key messages on this podcast and in my book, Accidentally Well, is to consider making physical health a priority: eating nutritious food in moderation; doing aerobic exercise; core and strength training; and getting enough sleep. Not for looks, but to feel amazing, to support your mental health and overall wellness. You deserve it.
Andrea – You always want to breathe. You do not want to hold your breath while you’re weight training. Holding your breath can increase your blood pressure threefold, which can be dangerous, especially if you have hypertension.
Andrea – Inhaling stabilizes the spine. Part of the purpose of inhaling when you start weight training is to stabilize the spine.
Andrea – You inhale when you are lowering the weight (or lowering the body). There is a slight hold of the breath at the bottom, then as you lift the weight you’re going to exhale (on exertion).
Andrea – Exhaling helps you to focus on the mind muscle connection (we discussed in Episode 87).
Andrea – You want to focus your breath behind and below the belly button. While standing or sitting, place your hands on your low back with your fingertips pointing down towards the glutes. Then bring your arms around to your front of your body and turn your fingers so they’re facing each other. That’s the area you want to breathe into and out of.
Bulletin Board Quote brought to you by John: I’m not admitting anything! I’m not going to let you look at anything!
Guest Information: Andrea Lee has been certified with the Canadian Professional Trainers Network since 1996 and she is also a CPTN practical assessor. She has a background in post rehabilitation and holistic nutrition. She began her career in Toronto, working with top industry professionals. She currently resides in Cambridge and for the past 15 years, she's been running her own personal training studio. She’s won the Cambridge Readers’ Choice Award for Best personal trainer and overall service several years in a row. It doesn’t matter if you’re a youth athlete, adult athlete or general fitness enthusiast, Andrea creates her personal training programs based on her client’s needs.
Link to website to connect with her: Andrea Lee Fitness
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie