“Choosing Habits (That Grow Energy)”

Habits will determine your destiny and this is how…

What you habitually do you don’t need to think about, it becomes an unconscious act.

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So then, when you’re doing that unconsciously without thought, it becomes much quicker and you start to do that thing more and more.

So you can train yourself to do anything; you can train yourself to be politer, you can train yourself to be rude, you can train yourself to swear.

You can train yourself to achieve anything you want to achieve.

Taking this into a health perspective; If you were to take a journal (or even use the notes in your phone) and write down all the habits you have.

What I suggest is you do this in the LENS acronym that I use so Lifestyle, Exercise, Nutrition and Supplementation.

Now write down all the habits that you have in those areas, all your lifestyle habits. For instance, Lifestyle – ‘I sleep 7-9 hours every night’. Exercise – ‘I work out 40 minutes at least 4 times a week’. Nutrition – ‘I don’t eat bad fats’. Supplementation – ‘I take my omega supplements every day’.

 

Whatever your habit is, write it down.

Because firstly we need to become aware of it and if we need to change it. Maybe we don’t, it might be a great habit that is serving us well.

So we keep it and maybe even expand it. But first of all we need to become aware of it.

 

Next step is to share them…

You might think it’s a good habit but when you share it with someone else they might say It’s terrible and make you realise a habit you previously thought is positive, is actually damaging. Share it, because you might have a blind spot.

Once you’ve shared them, do they match? If they match, perfect. Can we expand them, can we do them more often in the day, can we make them more habitual and more powerful?

If they don’t, what can we switch them with? So let’s get some ideas down. You might want to write down some good habits that you can have. EG. ‘Make sure I get at least 2 grams of protein per KG body weight per day’.

So make it a habit. Once you make a habit it becomes habitual, it becomes a ritual, it becomes without thought, it becomes useful to you.

 

Most importantly it saves you time an energy.

The time and energy it takes to process a decision. You just react, choose, speak, move or do exactly what you’ve set as a habit – which obviously serves you well and those around you.

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To your best health all ways

 

Daniel

Your Mental & Physical Strength Coach

 

 

 

 

 

 

 

 

 

 

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“ENERGY Exercise (Not What you THINK)”

So, there’s certain ways we can change our states. And why do we want to change our state? …because we want to be in control of our state. Because that has an impact over the results we get. Why do we want to control the results we get? …because then we can get more of exactly what we want !

 

finger-160597_1280We need to be grateful for everything we have whilst we work on everything we want.

And how do we get more access to the power or the energy that gets us more things we want?

 

Well this is one way. It’s actually the third way in the step sequence so how do you set your state? 1. Physiology (body/posture). 2. Focus (thoughts). 3. Language (words).

 

I’m going to talk you through an exercise, a language exercise that can take you 1 minute. Take your hands out, bring them together and rub them, then push your thumb into the middle of your palm; just push, just activate the center of your palm, do this for each hand.

 

Rub them together again, and I want you to hold your hands out as if you’re holding a ball in between them (palms facing each other).

 

Now you’re just going to stretch that out a little bit by increasing the distance between your hands, keep the connection between the hands and then just bring the hands back together a little bit.

 

Can you feel something? Some people are more sensitive than others. Pull them away they might feel a little bit attracted to each other, push them together you might feel there’s a little bit of resistance or like there’s actually something between your hands.

 

Now notice your hands. Feel about the same? Same weight, Same temperature? Roughly the same, right?.

 

So now what I want you to do is take one hand up to your face and we’re going to go negative first. So what I want you to say Is ‘hate, hate, hate’ about 10 ten times to the palm of your hand.

 

Now take the other hand and say ‘happy, happy, happy’ again about 10 times.

 

Then hold your hands out in front of your palms facing up, compare how they feel. Notice a difference? Maybe in temperature, weight, size etc.

 

I’ll give you a jist of what happened for me; the hand that was negative was much heavier and actually felt warmer and the positive hand for me felt lighter and maybe a bit cooler.

 

What does that mean?

 

It means the language you use can energise you (make you lighter and cooler) or it can make you feel heavy, and that goes on in your head ALL DAY LONG (whether you’re aware of it or not).

 

So the language you’re saying to yourself, you feel it as well. It has an impact on you (and your life)

 

So try it out with different words, if you feel ‘hate’ and ‘happy’ don’t work for you because everyone has different relationships with different words. The negative words generally feel more heavier, feel a bit slower, might feel hotter or colder depends on your relationship to the word.

 

Now, if you’re doing that inside your head (because we don’t speak all these things out loud obviously). Words do have so much power. And that’s affecting your state… which in turn is affecting and influencing your results.

 

This is a very simple easy exercise, an energy exercise… It can dramatically impact and affect your energy levels, your brain power, your effectiveness and the results you get – let this continue out across your life for the rest of the day, try it out.

 

Just be aware of the words you use. Are they more positive or are they more negative?

 

Do you have 60% positive and 40% negative? Or the other way around. Could you improve that slightly? If you did, what would that do to your energy and your body? What would that do to the way you view life?

 

BIG IMPACT !

 

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To your best health all ways

Daniel

Your Mental & Physical Strength Coach

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

“Are you Tense Right This Minute?”

Are you feeling stressed right now? Let me give you a quick tip…

There’s an old Chinese proverb that says;

‘Tension is who you think you should be, and relaxation is who you are’

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So what I’ve noticed is, for instance, when someone loses a loved one; they think that the more stress, the more distress and the more sadness that they show – the more love that they are expressing.

When really I don’t think that’s true. The person who has passed away would not want you to be suffering and would not want you to be sad for so long.

 

So, holding on to a stress, being aware of how stressed we are. How stressed are you right now? Are you holding tension in an area of your body or in your head or anywhere? Where are you holding it…

 

Tension is who you think you should be, relaxation is who you really are. How do we get into that point of relaxation? The best way is: breathing. And here is where I want you to focus the breath.

 

If you try and meditate, if you try and ‘Brain Train’, if you try and use your breath to relax, if you’re focusing on the moving breaths; that’s not quite going to work.

We need to focus on stillness. Where is the stillness in your breath?

It’s in between the inhalation and the exhalation. That’s where the focus goes, or where your mind clears.

So breathe in & hold at the top of the breath. Pause there for a few seconds. Allow your mind to clear. Then when you’re ready breathe out. When you have fully exhaled, pause for a few seconds. When you’re ready to breathe in (wait till you feel the desire the inhalation will be more fulfilling) breathe in… & repeat.

 

For a few seconds, maybe you can elongate that to 30 seconds. But start with 2, 5, 6, 7, 8 seconds. Do that, practice it, it will help you to de-stress and clear your mind. Try that now.

 

Slow down. Come to a pause, in-between the inhalation and the exhalation. This will help to decrease the stress in your body & become a part of your life.

 

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“Your Brain, Pain & Energy”

I was listening to professor Timothy Noakes who has led exercise science for 20+ maybe even 30+ years now and is a big proponent of low carb, high fat diets.

What I’m going to talk about here is the brain. Timothy actually explains that the main limiting factor within your results (using physical activity as the example) is not exhaustion or decrease in energy, but rather the brain being the limiting factor in order to protect the body.

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What they found through testing over 30 years is that you can find two people with exactly the same VO2 Max (that’s usually the limiting factor that will tell you someone’s performance) and you will get one that can run a marathon in 2 hours 20 minutes and the other can run it in 3 hours.

 

Some people experience these illusions of pain in the muscle or pain in the joint, as blocking you to protect you. So the brain is blocking you from continuing the race.

 

As long as we know this information we know that we can keep going, and get a better experience from it and even learn more.

 

He’s wrote several books, one of them is the law of running and another is real meal revolution. He’s run 71 marathons and ultra marathons (ultra marathons are 50 miles!)

 

The point being in this one is that your brain again is the limiting factor. I keep going back to this because if 80% of your results is psychology, 20% is mechanics and there’s a lot of evidence that points to that being the truth then where should we focus most of our efforts? On the brain.

 

We can work on our brain, work on our emotions and work on our energy levels but where does our energy come from? I had this conversation earlier, does it come from food, does it come from oxygen does It come from sleep?

 

I propose something to you that energy comes from movement, the more you move the more energy you get. Have you noticed that when you’re really active and you’re doing things the more energy you’ve got and you can keep going? When you’re more lethargic and you’ve allowed yourself to be a little bit lazy you can’t be bothered to do anything. This is clear that much of something brings more.

 

Timothy Noakes said that your brain is a limiting factor, but when we know this if it’s fear or if it’s actually pain from exercise, we know that the brain may be bringing up that illusion just to try and protect us and if we can go through that we can actually extend, and get our results that we desire a little bit sooner than we thought rather than being stopped by these illusions.

 

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The Power of Breathing Deeply  

 

I am aware that I breathe deeply and fully throughout my day.  Not only does it help to calm and center me but there are also a long list of physical benefits I reap from simply focusing on my breathing control.

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The Science & the Benefits…

Studies show that the practice of deep diaphragmatic (or ‘belly breathing’) is one that provides a wealth of optimal health and wellness benefits.

People who practice deep breathing as little as 10 minutes per day can easily reap the following benefits:

  • Lower chances of developing cancer (by as much as 400%!)
  • Reduced chance of developing heart disease
  • Reduced bad cholesterol (LDL)
  • Improved good cholesterol levels (HDL)
  • Reduced stress (lower levels of the stress-inducing hormone: cortisol)
  • Reduced cravings for junk food
  • Reduced chances of diabetes (by strengthening the insulin beta receptor sites)
  • Improved quality of sleep
  • Improved lymphatic flow – which can lengthen the life span of cleansing cells
  • Slowed aging (by increasing the secretion of the human growth hormone)
  • Optimal immune system function (by strengthening the t-cell formation and improving the lymphocyte production.)
  • Improved mood by increasing the serotonin and endorphin levels
  • Improved concentration by increasing the blood flow to the pre-frontal cortex of the brain
  • Improved quality of meditation – by changing the brain wavelength activity from beta to alpha wavelengths.

 

All in all, studies show that those who practice deep belly breathing enjoy overall better health and well-being.

 

Get Breathing…

In order to start reaping these benefits – you need to know how to perform diaphragmatic breathing.  Here are some pointers to get you started:

  • Sit in a comfortable chair
  • Close your eyes
  • Breathe slowly through your nose and make sure you feel your belly expanding with each breath.
  • Once your lungs are fully expanded hold your breath for 6-12 seconds.
  • Exhale through your mouth and make sure to push all the air back out of your lungs.
  • Repeat the cycle at least 10 times.

Seems simple right?  It is!

So think about it – if something is so quick, easy and possible to do nearly anytime throughout your day and yet also provides so many wonderful and lasting health benefits….why wouldn’t you add it to your routine?

Right now, think about a few times during your day that you can start adding diaphragmatic breathing to your routine, and reaping the wonderful benefits that follow!

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

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Resources:

http://www.unm.edu/~lkravitz/Article%20folder/Breathing.html

http://www.samvarner.com/physical-wellness/deep-breathing.html

http://www.onemedical.com/blog/live-well/breathing-pranayama-techniques/