“Who exactly do you want to be? What kind of person do you want to be? What are your personal ideals? Whom do you admire? What are their special traits that you would make your own?”
“It’s time to stop being vague. If you wish to be an extraordinary person, if you wish to be wise, then you should explicitly identify the kind of person you aspire to become. If you have a daybook, write down who are trying to be, so that you can refer to this self- definition. Precisely describe the demeanor you want to adopt so that you may preserve it when you are by yourself or with other people.” – The Art of Living by Epictetus
Over the past 40 years I have gone through many personal changes. Who I wanted to be and who I became have been through an evolution. You know the cool thing – You can be and do what ever you want at any age. I know it sounds like a card you would get a high school graduation, but it is true.
Start with a simple list. Grab a pen and piece of paper. Write down 10 traits that you like most about the people in your life.
Why do you like these attributes?
What makes them so special?
Highlight or circle the words that you would like to add to your character when people ask about you.
Through interviews for The Healthy Primate Podcast I have the opportunity to talk with some world class athletes, authors & entrepreneurs. In this I often ask what the first 60 minutes of the day looks like. Specific to any routine, diet, work out or other aspect that start with. One thing has been continuous, morning hydration. The morning water routine is not simply serving as hydration. There are some other amazing aspects that all support water within the first 30 minutes of waking.
** I recommend over ice – which I will explain below
Why? Hydration is no longer a factor in my day. The absorption that occurs because of the salt and pepper is absurd, and the lemon/apc is neutralized in the body which helps inflammation, digestion, fight infections, and a slew of other things including vitamin C, B-complex vitamins, calcium, iron, magnesium, & potassium.
Consistency is key. Try this for 5 days, then take a couple days of removing it.
** I add ice to help jump start my metabolism and to help my body in the fat burning process first thing.
You can see more from Coach Mackenzie at the following:
“Remember that there is no happiness in having or getting, but only in giving.”
“Realize that true happiness lies within you. Waste no time and effort searching for peace and contentment and joy in the world outside. Remember that there is no happiness in having or getting, but only in giving.”
“Reach out. Share. Smile. Hug. Happiness is a perfume you cannot pour on others without getting a few drops on yourself.”
As we head into the season, it is a great opportunity to remember the gift that is in giving. Have a great week.
“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?
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
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.
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.
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!
“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.
This week’s episode of Juicing with Noah we focus on a juice that is great for boosting your mental clarity. This footage was dug up on some missing video. If you like our show, please LIKE, Share and leave comments below.
Red Dawn: Juice for Boosting Mental Clarity
1 inch Ginger
1 Hand Full of Kale
* Be sure to properly clean and wash your fruits and vegetables prior to juicing
Thank you for the support!
Noah & Kolby
The Healthy Primate
Kolby Kolibas / The Healthy Primate
This week we have a candid discussion around the concerns with sugar in diet, sports and the culprits you should watch out for. Our conversation is with best selling author, fitness revolutionary and crossfit renegade, Coach Brian Mackenzie.
One soda a day increases a child’s chance of obesity by 60%. One 20-ounce bottle of soda contains the equivalent of approximately 17 teaspoons of sugar. (Source Fed Up Film)
Why is sugar an epidemic
Main culprits to watch out for
What should I look out for on food, supplement or beverage labels
Kolby I The Healthy Primate
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.