Sankofa Coaching - Wellness

05/24/2025

03/04/2024

https://youtu.be/NdJlzFTbQwo?si=0ndN9zz8UwM-X_pK

You can't move up in weight without getting good at the Order Position.YOU ARE AN ATHLETETRAIN LIKE IT'S YOUR JOBStart Training Todaywildmanathletica.com----...

03/04/2024

https://youtu.be/AeCv3gnSXz4?si=IPAJpIhCFb0GiZ3q

Enter The Steel Mace Book: https://www.amazon.com/Enter-Steel-Mace-Strength-Training/dp/B08F6JZB14Online Training With Coach Vaughn: https://www.coachvaughn....

03/03/2024

02/28/2024

What are your super powers? Do you have the ability to see with your mind? That is the ability can create a photographic and video library that benefits you and the world around you.

Or, do you have kinesthetic powers? The ability to not just feel by touch, but the ability to understand your instincts and your gut feeling. Once again, that benefits you and the world around you.

01/31/2024

Stumbled onto this dynamic photo of my amazing husband, Amari Sankofa, from 1988. I know those eyes 🥰🥰🥰🥰🥰

36 years later, he “mixes it up at the gym” with an unparalleled depth of holistic knowledge and (literally and figuratively,) well-muscled practice.

This man right HERE!

10/12/2023

How to get off of your vagus nerve, moving from the sympathetic nervous system, which is fight or flight, stress . By doing deep breathing exercises, you can move into the parasympathetic nervous system all is well, all is calm ,I’m good.

Deep breathing is a simple and effective technique that can help relieve stress and promote relaxation. Here's a step-by-step guide to practicing deep breathing:

1. Find a Comfortable Position: Sit or lie down in a comfortable position. You can also practice deep breathing while standing if that feels more comfortable for you.

2. Relax Your Body: Close your eyes and take a moment to relax your body. Release any tension in your muscles and allow your body to settle into a relaxed state.

3. Inhale Slowly: Take a slow, deep breath in through your nose. Focus on filling your lungs with air and expanding your diaphragm. Feel your abdomen rise as you inhale.

4. Hold Your Breath: Once you've inhaled fully, hold your breath for a brief moment. This pause allows you to fully experience the sensation of the breath and helps to calm the mind.

5. Exhale Slowly: Slowly exhale through your mouth, letting the breath out in a controlled and steady manner. Feel your abdomen fall as you release the breath.

6. Repeat: Continue this deep breathing pattern, inhaling through your nose, holding briefly, and exhaling through your mouth. Aim for a slow and steady rhythm, taking your time with each breath.

7. Focus on the Breath: As you practice deep breathing, bring your attention to the sensation of the breath entering and leaving your body. Notice the rise and fall of your abdomen or the feeling of the air passing through your nostrils. Allow any distracting thoughts to pass by without judgment, gently bringing your focus back to the breath.

8. Practice for a Few Minutes: Start with a few minutes of deep breathing and gradually increase the duration as you become more comfortable. Aim for at least 5-10 minutes of deep breathing practice each day to experience the full benefits.

Deep breathing can be practiced anytime and anywhere, making it a convenient tool for stress relief. It helps activate the body's relaxation response, reducing stress hormones and promoting a sense of calm. Incorporate deep breathing into your daily routine or use it as a quick stress-relief technique during challenging moments.

Let’s create a life system that enhances coping mechanisms and brings more joy to every day life. Nothing is easy in life if you don’t know how.

10/12/2023

Proper breathing is crucial when performing strength exercises for several reasons:

1. Oxygen supply: During strength exercises, your muscles require an adequate supply of oxygen to perform optimally. Proper breathing ensures that your body receives enough oxygen to fuel your muscles and maintain their performance. Insufficient oxygen supply can lead to fatigue, decreased endurance, and reduced strength output.

2. Stability and core engagement: Proper breathing techniques, such as diaphragmatic breathing, help engage and stabilize the core muscles. The core muscles, including the diaphragm, transverse abdominis, and pelvic floor muscles, provide stability and support to the spine during strength exercises. By coordinating your breath with your movements, you can enhance core activation, improve stability, and protect your spine from potential injuries.

3. Intra-abdominal pressure: Controlled breathing techniques, such as the Valsalva maneuver, can help create intra-abdominal pressure. This pressure acts as a natural weight belt, providing additional support to the spine and enhancing overall stability during heavy lifting exercises. It helps to protect the spine and prevent potential injuries.

4. Focus and concentration: Proper breathing techniques can help improve focus and concentration during strength exercises. By focusing on your breath, you can tune out distractions and maintain a mindful connection with your body and movements. This can enhance your overall performance and help you maintain proper form and technique.

5. Regulation of effort and exertion: Controlled breathing can help regulate your effort and exertion levels during strength exercises. By synchronizing your breath with your movements, you can pace yourself and avoid overexertion. It allows you to maintain a steady rhythm and prevent the buildup of excessive tension in your muscles, reducing the risk of muscle strain or injury.

6. Stress reduction: Deep, controlled breathing techniques used during strength exercises can help reduce stress and promote relaxation. It activates the parasympathetic nervous system, which counteracts the "fight-or-flight" response and induces a state of calmness. This can enhance your overall exercise experience and help you perform with greater ease and enjoyment.

In summary, proper breathing is essential during strength exercises to ensure an adequate oxygen supply, engage the core muscles, enhance stability, protect the spine, improve focus, regulate effort, and reduce stress. By incorporating proper breathing techniques into your strength training routine, you can optimize your performance, prevent injuries, and maximize the benefits of your workouts.

09/28/2023

Good posture refers to the correct alignment of the body while sitting, standing, or lying down. It involves maintaining the natural curves of the spine and positioning the body in a way that minimizes strain on muscles, joints, and ligaments. Here are some benefits of good posture:

1. Reduced muscle strain: Good posture helps distribute the weight of the body evenly, reducing the strain on muscles and joints. It prevents excessive stress on certain muscles, which can lead to inflammation.

2. Improved breathing: Proper alignment of the spine allows the lungs to expand fully, enabling better breathing and oxygen intake. This can enhance overall lung function and increase energy levels. Proper breathing will allow you to breathe deeply so that you can type in to your parasympathetic nervous system.

3. Increased energy and focus: Good posture promotes efficient blood circulation, ensuring that oxygen and nutrients are delivered to the brain and muscles effectively. This can result in increased energy levels, improved concentration, and enhanced productivity.

4. Prevention of back and neck pain: Maintaining good posture helps prevent the development of back and neck pain. It reduces the risk of muscle imbalances, spinal misalignments, and excessive pressure on the spinal discs, which are common causes of pain in these areas.

5. Improved digestion: Slouching or hunching over can compress the organs in the abdomen, leading to digestive issues such as acid reflux, constipation, and bloating. Good posture allows the organs to function optimally, promoting better digestion and reducing gastrointestinal discomfort.

6. Enhanced appearance and confidence: Good posture contributes to a more upright and confident appearance. It helps align the body in a way that looks taller, slimmer, and more poised. This can boost self-esteem and improve overall body image.

7. Prevention of musculoskeletal problems: Poor posture over time can lead to various musculoskeletal problems, including rounded shoulders, forward head posture, and spinal deformities. Maintaining good posture helps prevent these issues and promotes long-term musculoskeletal health.

8. Improved athletic performance: Good posture is essential for athletes as it allows for optimal movement, balance, and coordination. It helps athletes generate more power, reduce the risk of injuries, and perform at their best.

9. Better overall health: Good posture has a positive impact on overall health and well-being. It can help prevent or alleviate conditions such as headaches, jaw pain, fatigue, and even depression. It also promotes proper alignment of the spine, which is crucial for the nervous system's optimal functioning.

10. Long-term benefits: Developing and maintaining good posture habits early in life can have long-term benefits. It can help prevent the development of chronic pain, degenerative spinal conditions, and other posture-related problems that may arise later in life.

Overall, good posture is essential for maintaining a healthy and pain-free body. It offers numerous benefits that contribute to physical comfort, improved appearance, and overall well-being.

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