All posts in “soul”

6 Tips for Setting Achievable Goals

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

Make it an awesome day!
Cheers,
Kolby is The Healthy Primate

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

 

3 Things You Can Do to Change Your Life in 10 Minutes or Less

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.

  1. 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.
  2. 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.
  3. 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.

Have a great end of week and Friday!

Cheers,

Kolby I The Healthy Primate

Meditation – It’s Not Just for Stinky Hippies

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

3. Meditation

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:

  1. Stress Levels Decreased
  2. My ability to Respond vs React Increased
  3. 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.

 

meditation 1

– Source: www.happify.com

Here is what I can say – after meditating now for 30 days, I mentally feel stronger and emotionally in balance than ever before.

We all have busy schedules. It’s not about finding time, it is about making time. Making time for the things that are important.

Here is a snap shot of my morning routine. 

  1. Wake up at 6:15AM
  2. Drink 32 ounces of ice water with a pinch of Himalayan salt.  I do this to kick start my metabolism and to hydrate first thing
  3. Stretch for 10-15 minutes
  4. Meditate for 10 minutes
  5. Read for 30 minutes
  6. Work Out: 30-40 minutes of cardio with 30-40 minutes of strength & conditioning
  7. Kick the day in the ass

Get your mind right!
Cheers,

The Healthy Primate