From our personal life to our business life – setting goals is something that will help us with progress. Yet how often to we sit down to assure the process and goals we set are going to work?
Over the past few weeks I have spent quite a bit of time with business partners and personal clients on the specific tasks needed to setting achievable goals.
Put together my thoughts in this quick video.
Setting Goals: Be clear about what it is you are trying to achieve
1. Your goal should be big
2. Your goal should be measurable
3. Your goal should be personal
4. Your goal should make a difference
5. Your goal should be achievable
6. Your goal should be something that you really really want to do
“The Infant draws its first Breath – and lives! The Old Man ceases to Breathe – and life ends for him.”
Chapter Seven: Deep Breathing & Exercises / Natural Remedies by Ingrid Sherman 1970
Whenever you find time, go outdoors and look into the SKY for ten to fifteen minutes. On a warm summer’s day lie down on the grass – sun is back of you, so it will not shine into your eyes. Gaze into the sky or sit by a window looking into the sky. Take a few deeps breaths while looking out, make your mind blank. You will find it very relaxing.
For inner peace and harmony say the following: (You can do this sitting or laying down)
I Draw new life into my system
I breathe in positive vibrations
I direct this new life to my brain for purer thoughts
I direct these pure thoughts into my subconscious mind
I direct them into each part of my body
I store them up in my solar plexus
I breathe in God’s health, God’s strength, God’s courage, and God’s peace
When drawing peace the word God is used to reference higher beings or sources of energy. From Jesus, Buddha, Mohammed to great creation – draw energy and peace. Kolby
Deep Breathing Exercise:
Inhale with a steady breath through the nose with the mouth closed, then pull in two or three little “sniffs” of air. This will fill the lungs completely.
Breathe slowly out through the mouth, exhale more and more until your lungs are completely emptied.
On the last breath out, hold as long as you can before a deep breath in.
Repeat 3-5 times
Do in the morning when you arise and in the evening prior to sleep.
Breathing has changed many things for me. From stress management to cognitive functions -it helps.
There are so many small changes that you can make daily or weekly to effect your overall happiness, mindset and energy. If you have never run a marathon you shouldn’t set an unrealistic goal of running 5 days a week, if you don’t run at all today. You are setting yourself up for failure.
It is the science of goal setting that will help your path to success.
Below are some things I have implemented in my routine that have shaped my happiness and sense of fulfillment.
Clean Your Workspace: Get all those papers & sticky notes put away. Take a wet wipe, or damp cloth and simply wipe things down. Your mouse, keyboard, monitor and desk area. The sense of clean and arranged work space allows the mind to feel less cluttered and free to make decisions and choices.
Unplug: Our internet went down last night. The kids were watching Netflix, the wife was wanting to watch Hulu and I was working on invoices for open projects that needed to be emailed. At first there was that feeling of panic. Then we all went upstairs, climbed into our bed and relaxed. The kids went to sleep early, mom and I had the chance to tell stories of the week, laugh and simply hang out. It was nice to know that we didn’t need technology to co exist.
Breathe: Your lungs and mind are always working. While sleeping or awake, these functions continue. Yet are you fully aware of the benefits of boosting your PH levels and dropping your O2 levels? It serves as a cleanse, stress release and mind focus exercise that will change the way you think of this basic function.
Breathing Exercise: Sit at your chair in your office or lie on your bedroom floor. Close your eyes. Take a deep breath in as much air as you can fit in your lungs. Breathe out – only let half of the air out and take another deep breath in all the way let it half way out.
Do this for the count of 30 breaths in. On the last breath in let all the air out – every piece from your lungs. And sit. How long can your go before having to take a breath? Your first round can be up to 3 minutes. Your body is starting to become oxygenated.
Continue this for 3 rounds. You are now starting to practice the Wim Hof Method. It will change your life, I promise.
In the next 30 days I will be publishing the findings of my 16 month journey on understanding the effects that stress had on my system personally. After I lost weight, I dove head into blood work to understand the variables that were at work. This week Jason dives right into the number one stress hormone, Cortisol. He covers the effects, drivers and importance of understanding what this hormone does and the effects it has on us all – specific to understanding our bodies.
Welcome to part 2 of our 3 part series from stress and body professional, Mr. Jason Moore. His works have been featured on ABC, CNN, NBC, FOX CBS News and the Wall Street Journal.
Kolby I The Healthy Primate
Stress Reaction and What is Really Happening to Your Body
A distinction I originally got from Vegan Ironman Triathlete and author of Thrive Diet and Thrive Fitness, Brendan Brazier, is that any form of stress you have in your life — whether emotional, psychological, or phsyical (such as the “mycotoxic oxidative stress” that comes from acidic foods and drinks and recirculating metabolic waste, stress that comes from your marriage, family, and relationships, any work or environmental stress, and even so called “good stress”, like exercise) — always leads to higher cortisol levels (“the stress hormone”).
This “stress reaction” in the form of “spikes” in cortisol, initially gives you energy (historically, stress was a signal for fast action that protected us from danger), but it’s NOT clean or lasting energy.
To make matters worse, these cortisol spikes also shut down the proper functioning of digestion and elimination, make it difficult to enter into delta or REM sleep (which is the deep rejuvenative phase of sleep and the only time your body rebuilds and repairs itself), and cause you to wake up feeling un-rested, which leads to cravings for energy from “stimulation” (coffee, refined sugar, refined starch, and so on) in order to fire off the adrenal glands and boost energy in the short term.
Additionally, there are other hormones that get activated and go up when you’re tired that literally give you the illusion that you’re hungry, and this also leads to even more cravings for sugary, starchy, and stimulant based foods. Overindulging in “stimulants” then leads to even more stress and even higher levels of cortisol and other hormones putting you into a vicious downward spiral.
Brendan Brazier found:
Brendan Brazier found through his own research and experience that “when you’re well nourished and lower stress, cortisol levels come down naturally and, in the long run, you need less sleep, gain more energy, and can experience faster recovery.” The more tired you get, the worse you sleep, especially when there’s a lot of “physical stress” — then people try to add more sleep which is “treating a symptom” rather than the cause.
Eating better and getting enough nutrients, however, goes right to eliminating the cause of this breakdown.
He also points out, that having high levels of physical and/or psychological stress, “burned out” adrenal glands, and chronically elevated cortisol, can cause other problems in regard to weight loss and muscle gain — when cortisol is high, you cannot build muscle and lose body fat.
This might cause you to cut back on how much you eat (focusing on reducing calories) and to over exercise.
However, he also distinguished that “when you cut back how much you eat, you then get less nutrients which your body needs to rejuvenate, repair, and function — and with less nutrition the body holds fat in response and weight gain occurs, and usually at a faster pace.”
Exercise is both “psychologically stress relieving” (balances volatile energy and emotions) and “physiologically stress inducing” (breaking down muscle tissue that needs to be repaired).
Therefore, if you have high stress, poor nutrition, and high cortisol levels, you may need to transform your diet first by focusing on “high net gain” nutrition (live alkaline green juices and smoothies anyone?) and keep away from any high intensity exercise, focusing instead on “passive” exercise (like deep breathing and infrared sauna) and “light” aerobic exercise (like walking or rebounding), until you get stress levels and cortisol down and back into balance.
At the same time, whatever goes in must be either assimilated or eliminated, so you have to focus on the health and fitness of your digestion and elimination or nothing else will matter.
Another key distinction about weight gain is that the body puts on fat in response to the over-acidification of the blood by creating fat cells to be used like parking lots for acidity that must be moved out of the blood to maintain a normal pH. Poor digestion and poor elimination equals more acidity and more acidity equals the more fat.
This also means that, by improving digestion and elimination and alkalizing the body, you can reduce stress, balance hormones, improve sleep, have healthier skin (your largest eliminative organ), and much more easily drop weight in a healthy way while increasing energy and resources at the same time.
If zero energy equals no physical life, then the more energy you have the more health and vitality you have; therefore, anything that takes away from you bodies energy is disease producing, anything that contributes to your enegy is health and vitality promoting.
Digestion happens to use more energy than any other body process, even when it is functioning normally, therefore it’s critical to eat foods that are easy to digest and provide “high net gains” – meaning foods that make more energy and nutrient deposits than withdrawals.
What are easy to digest, high-net-gain foods? Is it simply organic and whole food? Or is it more than that?
Unfortunately, just because something is labeled organic or considered “whole food” doesn’t necessarily mean that it is the best for you, or even good for you — I often tell people that it is possible to kill yourself in the health food store just as fast as in the convenience store.
The kinds of foods that make the biggest difference when you eat them in the majority of your diet — the ones that support proper digestion and elimination, balance biochemistry, and provide resources for building healthy blood (more on that in moment) — are live, alkaline, water-rich, fiber-rich, healthy-fat-rich, and quality-plant-protein-rich and that are also organic and whole.
Of course, that doesn’t mean you need to go extreme and become a total vegetarian, vegan, or raw (which too often leads to excessive consumption of starch and sugar which is just as destructive). However, it does mean that you need to learn how to incorporate delicious, gourmet, alkaline, vegan, raw plant based foods into your existing diet — but ONLY if you want to stay alive and thrive long term.
Thank you for reading part 2 of our 3 part series. We would love to hear your experience, thoughts or simply open questions regarding the subject.
In our podcast series I have the opportunity to interview industry leaders, top performers, athletes and entrepreneurs.
The first question we ask is focused on how people start the day – the first 60 minute routine.
Without fail I hear the same types of answers.
1. Some type of physical activity (remind me to tell you about the Richard Branson story)
2. Read or Study
If top performers follow a recipe for what makes them great, how could I not try to attempt to emulate some aspects of these practices? Meditation was the one missing building block from my daily routine. When I thought of meditation I immediately thought of a some dude in dreads stinking of patchouli oil. Or a calm monk on the tibet mountain side sitting and chanting for hours. As closely as I resemble neither of these characters I was a bit turned off by it all. That all changed when I actually started doing basic mediation to start the day. There was one thing that made this super easy for me. It starts as only 10 minutes a day for 10 days. I was I was turned on to the app Headspace.
At Headspace we believe there is nothing more important than looking after the health of the mind, so we’ve made it our mission to get people everywhere to look after this precious resource by sitting to meditate for a few minutes a day, everyday. When this simple activity is considered no more strange than taking a shower, we’ll have achieved our aim.
For thousands of years, meditators have claimed many benefits for their practice. Our experience, and that of Headspace members, suggests that regular mindfulness practice, through meditation, is an effective treatment for stress, worry, lack of focus, relationship problems, addictions and more. It leads to peace of mind and wellbeing, greater focus and creativity and better relationships.
By using the Take 10 series, a free 10 day guided introduction into meditation – I feel a huge difference. You can read all kinds of benefits of meditation. Here at the top 3 things I noticed after just a few sessions:
Stress Levels Decreased
My ability to Respond vs React Increased
Mental Clarity Increased
As a natural sceptic on most things health related – I have to say that although I went in with an open mind, there was a bit of doubt in the back of my mind. This is not uncommon as I think most people in general are a bit skeptical. Below is a great graphic that outlines some of the biggest misconceptions of meditation.
He has competed in the IronMan, trained and fought mixed martial arts and started multi million dollar real-estate businesses – twice! Sean has over 50,000 followers on social media. His audience actively engaged in dialog and debate. His videos have been shared and seen over 5 Million times and continue to grow.
The Healthy Primate has partnered with the TeamCore Group to share exercises you can do at home, at the gym or on the road. We have taken some of the core exercises, movements and process that have proven results all at your fingertips.
This week we feature three exercises focused on building firm glutes.
• Lunges: 4 Sets / 25 Steps Weighted or Not
• Chair Lift: 4 Sets / 25 Reps Each Leg
• Jump Squats: 4 Sets / 10 High & 10 Low
Based in Phoenix Arizona, TeamCore has a personal reach from world-class athletes, stay at home moms and corporate executives looking to get in shape. Serving 800+ clients over 10 years, they are considered thought leaders in personal training, functional fitness & corporate wellness programs.
The TeamCore mission is to educate and empower individuals towards improved health through nutrition, functional fitness and total mind/body wellness programs.
We jointly believe that lifelong functional fitness is simply comprised of how we think, move, and eat – and to do those things purposefully – to bring about positive changes in our daily lives.