“Show me a man who cannot be bothered to do the little things and I will show you a man that cannot be trusted to do the big things.” Lawerence Dale
There have been many new and exciting things going on behind the scenes here at The Healthy Primate. It has caused me to pull the breaks back a bit to assure I can deliver on the core mission of why I started sharing this journey. A quick insight into some things that we are working on.
Book Release – Stress Management
Video Series to support the book
Partnership with one of the leading fitness groups in the United States
Possible brick and mortar location for a training facility
Family, holidays, and daily life
I have 2 podcasts that are in edit from the past, these will be posted shortly. As the quote above states – are you willing and able to do the small things in your business that will lead to the biggest impact?
“Did you ever see an unhappy horse? Did you ever see bird that had the blues? One reason why birds and horses are not unhappy is because they are not trying to impress other birds and horses.” –Dale Carnegie
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.
“I think that’s the single best piece of advice: constantly think about how you could be doing things better, and questioning yourself.” – Elon Musk
The sun is starting to peer through the blinds. You roll over and wait for the snooze button olympics. Then you jump into the shower and jam on the interstate to get to work on time. How often does this sound your like your routine?
Take a step back, take a moment to find something you love. Push yourself. Educate, read and find ways to better yourself.
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.
I am by no means a Yogi now
I still get stressed and freak out
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.
Check out the review we did on the app Headspace for meditation and how 10 minutes a day changes things.
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.
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)
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)
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!
This week we feature our interview with Chelsea Fine. Best selling author, speaker, entrepreneur, wife & mother. We discuss her journey from corporate america to author. From penning an idea, moving past creative block to understanding the business aspects to getting her books in front of readers around the globe.
We conduct our interview in a local library amongst the books, manuscripts and magazines
In our discussion we cover:
– The First 60 Minute Routine
– The creative process: forced vs the creative process
– The journey from Corporate America to Passion
– Putting energy into a passion to build a business she loved & Walking Away
– Writing and the land of forgotten manuscripts – The Barnes and Noble effect
– Sophie and Carter: Driving Urgency,This Moment Matters
– To Publish or not to Publish – The Business
– Traditional Publishing vs Self Publishing – How do you choose the correct route to get to your readers?
– How do you separate your work in a crowded market place?
– 1 Million Books
– Thing things to know if you want to be an author
“Our greatest fear should not be of failure but of succeeding at things in life that don’t really matter.” -Francis Chan
Are you spending time on the things that truly matter? By asking that each of us quantifies that “matter” a bit different. What matters to you may not come close to what matters to your social circle or work associates. When you look at the long term aspects of what you are doing in life, will they matter? Have a great week.
Where is it that we find the most growth? It is not from doing what we always do or staying in our comfort zones. It almost always happens at the point of a personal challenge. As most of you know I am 13 weeks into recovery from a major shoulder surgery. In this we found numerous complications so my physical activity for the past 3 months has been almost non existent. I share this for one reason only – FEAR!
I have the opportunity to attend an exclusive breathing clinic being held by one of my favorite practitioners, Coach Brian Mackenzie. To top it off he is having Mr. Wim Hof as the special guest for the all day session. If you do not know Wim, please watch the quick video below. He is the global leader in breathing technics to improve athletics, stress reduction and healing.
I don’t mean some late night infomercial scam, I mean the guy has worked with the scientific leaders from around the world to validate, measure and document his approach.
Did I mention that I am scared? Afraid – like my stomach is nervous as hell to attend and participate. Needless to say, this journey is for me and the things I will learn will be un measurable in value. As much as this post is about the importance of breathing, it is more so on overcoming your fear to find growth. Today – challenge yourself to do something uncomfortable.
More to come when I return from the experience.
Kolby I The Healthy Primate
The ability to breathe is something that most people take for granted until they are in a situation when breathing becomes difficult. Whether its induced by stress or health issues, restricted by water or metabolic capacity, all of us have been to that place where we realize we are limited by our ability to breathe. What if you could learn how to be a better breather and open up more athletic, health and all around wellness as a result?
This camp is for anyone that wants to learn more about breathing, open up more athletic potential towards breathing, learn how to deal with stress, increase recoverability, and have a better overall awareness of you’re ability.
“People are just as happy as they make up their minds to be.” Abraham Lincoln
I personally understand the depths of reaching out of a slump. People say, just go be happy – as if it is that easy. Find 3 things that bring you joy today. Do at least one of them a day until Monday starts. You will find yourself in a new mindset as the new week launches.