All posts in “exercise”

Breathing Properly is More Important Than…..

QOTD-Breathe

 

“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)

  1. I Draw new life into my system
  2. I breathe in positive vibrations
  3. I direct this new life to my brain for purer thoughts
  4. I direct these pure thoughts into my subconscious mind
  5. I direct them into each part of my body
  6. I store them up in my solar plexus
  7. 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.

Cheers!

Kolby is The Healthy Primate

 

How in the Hell did the Actors in 300 Get So Ripped?

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The ground is shaking as rubble starts to pelt the helmets of two soldiers. “Leonidas, it’s an earth quake.” The camera pans over to a shredded Gerard Butler in battle gear. His reply – “No they are getting in battle formation!” As both armies prepare for the opening scene in the movie 300 you can tell this is going to be intense. Gerard looks to his men in line, and shouts one last word of encouragement prior to the battle that is moments away.

“Remember this day men, for it will be yours for all time!”

When you look back in cinematic history, I am not sure of one film that had so many toned actors have been on one set. That is in part and thanks to the head trainer Mark Twight. A section of the press kit that was sent from Warner Brothers read the following.

“To support fight preparation the training emphasized athleticism by combining compound movements, lifting, and throwing. Primitive tools – medicine balls, Kettlebells, rings – were used instead of machines. Each session was competitive, with a penalty-reward system tied to performance and results posted daily for all to see.”

Mark has a great article HERE that demystifies the program he used for the men on the set of 300. You will be hard pressed to find any secret sauce out side of “hardwork”.

The Original 300 Workout:

  • 25x Pull-up +
  • 50x Deadlift @ 135# +
  • 50x Push-up +
  • 50x Box Jump @ 24″ box +
  • 50x Floor Wiper @ 135# (one-count) +
  • 50x KB Clean and Press @ 36# (KB must touch floor between reps) +
  • 25x Pull-up
    = 300 reps total

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If that isn’t enough to get you moving, the team over at Onnit put together a few variations of the epic 300 workouts that look pretty intense. Funk Roberts  has a great video series of 10 variations of the classic 300 work out.

As I am getting back after surgery, I look forward to reporting back on results from these programs.

Have a great week!

Cheers,

The Healthy Primate

 

 

 

How Stress Affects Your Brain & What You Can Do About It Today

When I started this journey now almost two years ago, a glaring health risk presented itself. It was one thing to loose weight and get myself physically in a better place, it was quite the other trying to understand why I was still so anxious. After meeting with a few friends who are experts in the space of stress management, it was clear to me what the next stage of my life was to become.

Immersing myself  into understanding the science behind stress consumed me. Now let me be clear about a few things.

  1. I am by no means a Yogi now
  2. I still get stressed and freak out
  3. My wife thinks I am insane

But what I am – is educated on understanding why my body and mind does what it does and how I can control aspects of it without medication or having a damn heart attack.

If you have followed The Healthy Primate and the journey of the site, you will see three distinct commonalities. I focus on Mind, Body & Soul. This has been done on purpose as you see that was the order I focused on and cataloged in my personal journey to becoming a better person.

  • Mind: Understand the ways to reduce stress, increase cognitive thought and being fully aware of your potential.
  • Body: If you are overweight and missing physical activity, your mind and systems will respond accordingly. From food, exercise to thoughts and process to make your physical self the best it can be. This will allow the Mind to reach heights un measured before.
  • Soul: The center of it all is finding that balance, happiness and reaching your full potential. When the mind is right, you can focus on the body. When the mind & body are right – your inner balance comes into play.
  • Bonus: When we are in balance we will have thoughts to reach the things we truly want to do in life. Start that business you been pondering, quit the shit job you have been shlepping to for years, build a healthier relationship with those in your life from friends to family.

 

The mind is such a complicated technology that we often take for granted. At the core of it all has been my studies on Cortisol as a stressor. The following video is a great explanation of what is happening in your mind when fall under stress for small and long periods of time.

The presentation mentions exercise & meditation as the route to reduce and control cortisol.

 

As I journaled 16 months of blood work centered on Cortisol management I recommend a few additional tools that will help tremendously. I cover this in detail in my up coming book that will be released in January 2016.

Why Your Life is Killing You  – My Journey to Reducing Stress and Living to Tell About It. 

 

 

Here are the top three natural supplements that you can take that will reduce your cortisol dramatically. You can get these at your local natural healthy food shop IE Sprouts or online.

  1. Ashwagandha: Ashwagandha, an exotic Indian herb, has remarkable stress-relieving properties comparable to those of powerful drugs used to treat depression and anxiety. In addition to its excellent protective effects on the nervous system, ashwagandha may be a promising alternative treatment for a variety of degenerative diseases such as Alzheimer’s and Parkinson’s. Ashwagandha has powerful antioxidant properties that seek and destroy the free radicals that have been implicated in aging and numerous disease states. Even more remarkable, emerging evidence suggests that ashwagandha has anti-cancer benefits as well. (Source)
  2. Rhodiola-rosea: Rhodiola significantly reduces the effects of prolonged and minor physical exhaustion that results in fatigue. This is more related to stress and the ‘burnout’ effect, or prolonged but low intensity physical exercise. (Source)
  3. Kava Kava: Kava has a calming effect, producing brain wave changes similar to changes that occur with calming medicines such as diazepam (Valium, for example). Kava also can prevent convulsions and relax muscles. Although kava is not addictive, its effect may decrease with use. Traditionally prepared as a tea, kava root is also available as a dietary supplement in powder and tincture (extract in alcohol) forms. ( Source )

                                   *As always consult with your Dr. when taking supplements.

In combination of education, understanding and taking action you really can change the outputs and way your mind and body deal and process stress. Thank you as always for reading!

Cheers,

The Healthy Primate

3 Performance Tips That Separate Amateur From Professional Athletes

3 Performance Tips That Separate Amateur From Professional Athletes w/ Olympic Gold Medalist & World Champion Erin Cafaro Mackenzie

In this video series we cover 3 things that you can implement to improve and increase your performance while training.

Erin Cafaro is a 2 time Olympic gold medal rower, world champion, coach, mentor and student. Full bio listed below.

Tip 1: Prime the Pump

  •  Intro the movement and get ready for the task at hand
  • Get your heart and body ready
  • Prep your tissues
  • Breathe Hard and be sweating before exercise

Tip 2: Visualize

  • See it before you compete
  • See the goal and the result you want
  • What are you going to do when it gets hard and how you will react

Tip 3: Decompress

  • What helps you turn off?
  • Unplug
  • Remove distractions
  • Learn when to be on, when to be off
  • Meditate, Relax, Unwind – it’s a must

Direct Links:

Erin Cafaro Mackenzie:

Instagram: https://instagram.com/erincafaro

Website: http://unscared.com/

Crossfit Endurance: http://crossfitendurance.com/

 

Cheers!

Kolby I The Healthy Primate

About Erin Cafaro Mackenize: Source Wikipedia

Erin began her rowing career as a novice at the University of California, Berkeley in 2001. She went on to make the varsity team in her freshman year, and to win the Women’s NCAA Rowing Championships in both 2005 and 2006. In the summer of 2005 Erin also competed for US Rowing U23 Team in the Women’s 4- at the Amsterdam, Netherlands FISA U23 World Championships, where the team won gold.

Starting in the summer of 2006 Erin began training full-time with the US Rowing National Team. She won a bronze Medal at Eton, England in the FISA World Rowing Championships in 2006 and one gold Medal in Munich, Germany at the FISA World Rowing Championships in 2007, both in the Women’s 4- event.[2]

Erin competed for the United States in the 2008 Olympic Games in Beijing, China, and 2012 Olympic Games in London, England where she and her teammates brought home the gold medals in the Women’s 8+ event.[1] Beijing was the first time the United States Olympic Team has won the Gold in the Women’s 8+ event in the full 2000m race.

In 2009 Erin won Gold Medals both in the Women’s 2- and 8+ events at the 2009 World Rowing Championships in Poznan, Poland. This was the first time in US Rowing history that the W2- pair has won the Gold Medal in an international championship, much less two gold medals in two very challenging Olympic events in the same year at the same regatta. Erin and her pair partner, Susan Francia were awarded 2009 FISA World Crew of the Year for their performances at the World

Rowing Championships, as well as being named USA Today’s Athletes of the Month.[3] Erin was also awarded the Female

Athlete of the Year award for 2009 by her teammates and coaches on the US Rowing National Team.

During her training in the 2008 Olympic year, Erin discovered CrossFit, and has incorporated the training ideologies, concepts and workouts into her full-time, year round rowing program. Erin has recently received her Cross Fit Level I Training Certification. She feels that everyone can make a huge difference in their conditioning by using this philosophy and techniques.[citation needed] S

The Road to Self Worth Has Over 2600 Miles

How do you define personal growth? Is it a series of self-help books, personal coaching, a long walk on the beach or simply a great workout? For one man it was a coast-to-coast hike and a camera to catalog each mile.

Photographer Andy Davidhazy recently hiked over 2,600 miles along the Pacific Crest Trail. The PCT trail leads from Mexico to Canada. Here is the catch – Andy took selfies at every mile along the way. This amazing journey took over 5 months to complete, 4.5 million steps, required 5 pairs of shoes and a guest appearance from some exciting wildlife.

After hiking 2600 miles from Mexico to Canada on the Pacific Crest Trail, a man discovers that life after a life-changing experience isn’t the change he planned for.

The end of the trail is the beginning of the story

 

 

Aside from the hike, you get to see the amazing transformation his body goes. Loosing 50 lbs and a multitude of beard mixtures, you get to see this happen frame by frame. The full journey and project can be viewed at Andy’s blog Lostorfound.org.

What are you doing to find your calling in life? The clock is ticking and today is the day to set your plan in motion.

Cheers!

Kolby I The Healthy Primate

NY Times Best Selling Author & Fitness Revolutionary – The Brian Mackenzie Interview PT1

Banner-Podcast-
This week we feature a two part interview series with Coach Brian Mackenzie. He is a NY Times Best Selling Author, founder of Crossfit Endurance, raced in 30+ ultra marathons and is considered a leader in endurance and functional training.
He has been featured in Competitor Magazine, Runners World, Men’s Journal, ESPN, The Economist, and contributed another NY Times Best selling book by Tim Ferris’ – The 4-Hour Body.

We dive deep into Brian’s experience in building a business and his thoughts on functional fitness as well as the importance of building a community.

Part 1:
  • Daily Routine
  • Skateboarding & Surfing
  • Starting a Business
  • Differentiating Your Business Model
  • The Elon Musk Effect
  • Mentors
  • Scaling Other Aspects of his business & building a community
  • CrossFit – Functionality, Personal Responsibility & the Future

3 Exercises to Build Rock Hard Glutes

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.

You can see more and reach TeamCore below.

TeamCore Group
Website: www.teamcoregroup.com
Facebook: www.facebook.com/teamcoregroup

Core Exercises From an Ironman World Champion That You Can do Today

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Click the image to start the video

The team over at Outsideonline.com recently posted a great workout video featuring three-time IRONMAN World Champion Craig “Crowie” Alexander. He takes you through his unique core workout routine. Core strength is extremely important and not as hard as we seem to make it on ourselves. Side note – Craig turns 43 in June this year. Age is a number, not a hinderance to not do something.

Craig Alexander won the 2008, 2009 & 2011 Ironman Triathlon World Champion. He is the course record holder and also the winner of the Ironman 70.3 World Championship in 2006 and 2011.

You can keep up with Craig on his site HERE

See you on the mat!

Cheers,

The Healthy Primate

Healthly Options to Reduce Stress – A Discussion

I recently polled our newsletter subscribers and asked them one question.

“What is one thing that interests you about stress reduction?”

Hundreds of people responded with a very similar answer.

“What are the healthy options to help reduce stress?”

That is a really dynamic question to answer and can be sliced into a few categories. When you Google “how do I reduce stress?” over 29 million results come up. There are lots of opinions on what people think will work. You would think the answer is relatively easy. For sure someone has figured it out right?

A few of the top things that came up as dove into the options.

  • Mediate
  • Breathe Deeply
  • Slow Down
  • Laugh
  • Music
  • Exercise
  • Drink Tea
  • Be Grateful
  • Sleep
  • Medicate

When you break down the science of our bodies, you have to understand what chemicals actually cause stress. I will cover that in a separate post. But why do some of us deal with stress different than others?

For example in the 8 years that I have been married, I don’t think I have ever seen my mother in law upset. This is in 6 hour car rides to California with 4 kids. This is working as a teacher putting in long hours and still making dinner when she comes home. This is calmly asking my 3 year old son Noah to stop throwing the toys at his sister. Me on the other hand have had to catch myself from diving out the window of a moving car to avoid losing it.

I would love to hear some of your thoughts on dealing with stress and what you have found to be successful. If you are not into yoga, meditating or working out – what can you do? The numbers will say that 80% of Americans don’t participate in the previous mentioned activities. So how do most cope?

Medication, alcohol, drugs, food, indulgence.

We are going to break down the science of how your body produces stress, ways to curb the stimulant and with healthy activity actually getting into amazing mental shape. I have become a human guinea pig over the past 60 days, keeping a journal my progress in the day and evening. I have felt more focused and less edgy than in years remembered.

Let’s not get it twisted; there is no magic pill that will solve things. Just a few options to assist in controlling what gets produced when stress is created.

I am a pretty passionate dude, who still feels a bit edgy. Not sure that will ever change.

But hey that is who I am – and that’s ok with me.

Cheers,

Kolby