0 comments on “Pain of Sacrifice”

Pain of Sacrifice

pain of sacrifice

“You never fail until you stop trying.” – Albert Einstein

Sacrifice is such a negative word.  I hear this word come up  a lot of the time when speaking to clients.  Sure a lot of the hardship in change is rooted in the term ‘sacrifice’.  But what does sacrifice really mean?  You are giving up something dear to you to tackle a challenge that is going to be less desirable?  If this is the case, you are missing the point.  The fact is that you would only sacrifice something that is no longer serving you.   Typically you’d sacrifice an old habit, behaviour, or familiar comfort which would be incredibly empowering and beneficial for you.  Think of the word sacrifice in the sense that you’re cutting off what no longer serves you.

New Developments

Yes, this is idealistic.  Sacrifice is tough because when we take on new habits or rituals, we don’t know the first thing about this new space we’ve committed to.  Navigating new spaces makes us feel uncomfortable, uneasy, and not confident.  For many of us who are used to being capable and confident, new spaces make us weary.  It’s easy to play victim and fall into the sacrifice of an old routine.  Old comforts and familiar patterns trigger dopamine pathways in your brain, much more so than new undeveloped pathways.  But I assure you falling back into abandoned routines won’t serve you.

So go spartan, be without.  The hardships will be worth it.  Sticking through things is the key to really pushing through and finding success as was mentioned in this previous blog post.  This is all part of the process.

King Leonidas went without

How to Go Without

Ok we are committed, and you’re darn right there’s gonna be some low points.  But if we take a moment to reflect and understand what the heck is going on, we can learn something.  This starts when you;

  • Understand your Sacrifice : If something is feeling like a sacrifice, or you can’t have both, maybe it’s time to sit down and consider the dilemma you face.  Why does it feel this way?  Ultimately a sacrifice should be a positive step in the right direction.
  • Look for Information : what’s out there that can help shed some light on what it is that you’re sacrificing.  Do you really have to give it up?  Maybe there’s a way you can have both.  For diets you may want to consider tracking your macros so you can enjoy some delicious foods once in a while.
  • Consult an Expert : if you still are feeling stuck, ask for help.  Experts exist and offer their information up because it’s valuable, and the insights they can provide are tremendously worthwhile when it comes to facing this dilemma.
  • Manage the Upsides : sometimes there’s going to be a downside no matter what.  In order to deal with that you’ll have to think in terms of cross domains.  Which means if you get enjoyment from food, you’ll have to get enjoyment from something else in the mean time.  This is a great activity for personal awareness and creativity; think outside the box!

Do these things when taking on new endeavours and you’ll find that you’ll be able to take on a lot more and life a more fulfilled and empowered life.  Things won’t feel like a sacrifice as much as an exciting endeavour.  Having the support and a well thought out method for tackling challenges and obstacles is crucial to moving forward and getting the results that you want.

I hope you can take these tips and be more empowered and inspired in your life!

Thanks for reading!

Sign up to get our Top 3 Blog Posts, and Our Weekly Newsletter!

0 comments on “Three Forms of Stress”

Three Forms of Stress

stress

“Tension is who you think you should be.  Relaxation is who you are.” – Chinese proverb

Stress impacts people differently.  But there is one common denominator we stress, we all experience it.  To highlight this consider a stressful situation.  Depending on the variables and context we primarily tend to do two different things; over-function or under-function.  Which means we can seek to control our circumstances, or absolve responsibility of them.

Over Functioning

Over and under functioning can be a hard place to be.  Most people I know (especially in Calgary) tend to be over-functioners right from the get go.  As soon as that adrenaline starts churning, it’s time to do more!  I meet a lot of clients that want to jump in and take charge with their health and wellness.  And truly, there’s a lot more going on here than people realize.  There is usually a need to control, clamp down, and keep the regimen going at all costs.  We may be addicted to the feeling of adrenaline, high outputs, and productivity.   This is because it feels good!

To get you thinking about this even further, I notice this need for control come up when people have extended periods of time off!  Whether it’s a school teacher heading off for the summer, or people getting ready for a vacation.  The anxiety or need to control more kicks up, and it’s full steam ahead.

You’ll have to really earn that vacation, or what will you do with all that time off?  God forbid you just enjoy it, or ease into it.  I understand the need to have some structure, and I’m definitely not telling you not to be healthy – but there’s a big difference between health and wellness and the exercise paradigm that’s been cajoled into the consumers’ minds today.

stress

Under Functioning

This go-go-go attitude often leads to period of burn out.  Falling off the wagon is disruptive, embarrassing, and it’s our body, mind, or spirit fighting back, because it hasn’t been listened to.  We take pride in being warriors and go-getters, but as high as a roller coaster can rise, it must at some point come back down.  In the words of an old friend;

“Would you ever ride a straight roller coaster?” – Nashan Goddard

The answer is a definitive no.  It’s boring.  The mastery here is to maximize the ups and mitigate the downs.  When we are flying a little too high, there has got to be some form self regulation, or the wax will melt, and we will fall to our own despair (Icarus).

Body Scan

This self check is critical so that we can build more awareness around what it is that we need, and not conform to the ideals that other people put on us.  Here’s how you can get in check with yourself;

  • Take 5 : Find a nice quiet place, set your phone on silent, and a timer for 5-10 minutes.
  • Breath : Pay attention to your breath for a moment, and then begin to notice various physical sensations in your body; ie. cold, warm, tingling, itchy, etc.
  • Body : after a while you can ask yourself what am I feeling physically?
  • Emotion : when you understand, ask yourself what am I feeling emotionally?
  • Mind : lastly, ask yourself what am I thinking intellectually?
  • Transition Back : take a moment and sit with yourself, get clear on the message, and just what you need.  If you like you can journal this and incorporate it into your day if you have a daily planner.

This is a powerful sequence that can really give you the inside scoop on you and what you need.  Ultimately you want to be the driver of your own life.  It takes guts to stand up and ask for what you need, even if it’s a little personal time.  If you are interested in getting more in touch with yourself intuitively check out this article by Precision Nutrition.

Try to practice some kind of mindfulness to build self awareness everyday.  Over the course of a few weeks you’ll really start to notice a big impact, and a much more informed perspective.  If you’d like support on building better habits so you can build up the mental muscle to do a daily check in click here.

Thanks for reading!

Enter your Email To get our Top 3 Blog Posts, and Our Weekly Newsletter

0 comments on “Extraordinary Self”

Extraordinary Self

extraordinary self

Ordinary Self to Extraordinary Self

There are three things extremely hard: steel, a diamond, and to know one’s self.  – Ben Franklin

A counter intuitive way to unlock your extraordinary self lays dormant beneath a torrent of ever-increasing demands!   You feel overwhelmed with your day-to-day, and there’s no surefire way to get caught up, and it seems like everyone else is getting ahead!  Everywhere you look there are people with more money, better bodies, on vacation, and living the dream!  It’s not fair!  Life’s not fair!

Life isn’t Real.

That’s the first thing you have to realize.  At least life that’s portrayed on social media or on television.  It’s a fantasy, and when we are continuously subjected to this hoax we are exposed to standards that aren’t really rooted in reality.  How can you compare yourself to something that doesn’t actually exist?

I know what you may be thinking, but it DOES exists, “I see it on my feed hundreds of times a day!” … That’s fine, but these people may be portraying a hyper-realized version of themselves to get more likes, followers, or subscribers.  They are running a business, just like magazines and television shows.  It’s not reality, it’s a product.  A product that’s trying to hype you up and sell something to you.

If you compare yourself with advertising, you’re going to feel bad about yourself.  There’s no difference between fitness magazines and your Instagram feed – except the people on your Insta feed are probably more amateur than the magazines – so it may be perceived as tangible, but don’t kid yourself, these people are working their ASS off to put their content out there and get you to buy in.

So if they have an agenda, don’t feel bad – you have a life to live.  A REAL life, that’s so much more meaningful and empowering than any advertisement or picture that’s meant to make you feel insecure about yourself.

Misdirection

The real problem isn’t what’s being portrayed, it’s that it’s multi-faceted.  So just as you may see figure models, you’ll come across movement gurus, powerlifters, Olympic lifters, and all other kinds of fitness people.  If you’re not rooted in extraordinary self you may decide you want to have a 600 pound back squat.  Then a week later you’ll feel badly that you’ve neglected your mobility so you take up a gymnastics routine.  And … you’re feeling a little chubby too, so you go on a strict chicken and broccoli diet.

If this sounds familiar, it’s because it is.  Like it or not you can’t have it all, and it’s time that you connect with your inner self, to find out what you truly want, what’s important, and understand what actually makes you special.

Extraordinary Self

Being special in an overly special world is daunting; as explained above.  Don’t despair, extraordinary self only requires a moment of connection to ordinary self – you.  I know this may sound strange, but I assure you, connecting with yourself is the key to living a more fulfilled life.  Only by accepting ourself as we are can we begin to appreciate where we’ve come from.  We relish our successes and understand the milestones we’ve personally accomplished to get to where we are at.  A powerful and different perspective.

How to Connect with Ordinary Self;

  • Turn off the Media : No joke!  Try this for a week; when you come home from work turn off all social media and television, and connect with immediate family, friends, or heaven forbid – yourself.  No more comparison!  If you want to shut if off and get some quiet time click here.
  • Quality Time : aside from the media shunning you’ll need to take at least 20 minutes right when you get home to sit down quietly and reflect on your day.  Meditate, then write in a journal about your day.  What did you learn?  love?  or enjoy?  What made your day great?   You’ll quickly build up the insights that you need to uncover the truth.
  • At the End of the Week : go over your week of journals and look for trends.  What did you regularly enjoy?  That’s a great place to start.  Do more of that.  You’re actually listening to YOU and beginning to understand what you want.

Take it from a former professional athlete who transitioned out.  I had no idea who I was supposed to be, and I had lots of ideas to compare to.  I didn’t find any of these pursuits fulfilling or rewarding.  In fact they were quite shallow.  The only way I was able to fill my cup was by listening to my true ordinary self.  Here’s how I got better at learning about myself.

As you become more familiar with yourself by following a process like this, you’ll start to understand that the world out there may or may not resonate with you for your own reasons.  You’ll have an informed opinion, one that can hold steadfast against the pulls of media and the expectations of society.

Connect with yourself and get in better touch with your gifts.  Understanding your gifts will help you gain clarity on what it is you hope to gain from your fitness journey.  Set some goals, and go from there!

Want the Latest Updates?  Sign up for our Newsletter Here;

0 comments on “Struggle Well”

Struggle Well

struggle well

Struggle Well – See Results

“The Struggle is Real” – Unknown
There’s a lot to be said for someone who embraces the struggle, and struggles well, because it’s damn hard.  Unfortunately it has to be damn hard, because when we struggle, we grow!  We also tend to learn a lot about ourselves.  Ever heard the saying there’s nothing worthwhile if it’s easy?  I know I just wrote in another blog where I said that things should be underwhelming, but that doesn’t mean we won’t struggle for them.  In our culture we seek ultimate comfort, and there’s everything wrong with that. Avoiding struggle is completely opposite of what’s meaningful and worthwhile.
We take pity on those who suffer, and unfortunately it comes across as downright judgemental.  Our society is based on guilt and shame.  Rather than be judgemental of others we should empathize and understand with their position, aka embrace their struggle, and help move them through it.  Get your hands dirty.  The feeling of helping people through their struggles and getting your own hands dirty is exhilarating.  That’s a big reason why I do what I do.

Why We Avoid the Struggle

It’s because of how we are to one another (judgemental) that we protect ourselves!  We AVOID judgement, and therefore we avoid putting ourselves out there and openly struggling.  Therefore we never truly can experience our lives, and never really improve, at least not the way we deep down really want to.

This is really sad and unfortunate part of our reality, and a big reason why people don’t go to the gym!  They’re embarrassed to go and struggle in public.  That FEAR of struggle is what’s holding them back from really living their life, accomplishing their goals, and experiencing a life well-lived!  (See our mission statement; To Empower Humans to Live Their Lives to the Fullest!).

Learn How to Struggle Well

Struggle well by “[embracing] your reality, and then dealing with it”.  These are the exact words of Ray Dalio who just released a video series on his very own book called Principles.  I found these principles to be incredibly insightful and helpful to me and my own struggles.  Here’s a link to his page, or you can click on the image below;

struggle well
Embrace your reality and deal with it

Facing your fears can be tough, and you’ll face them in the smallest sense possible.  But as you continually face your fears you’ll build an excellent habit.  And you’ll start to take on bigger and bigger fears.  How’s that for empowerment?

As you struggle more, you’ll have to learn how to handle the pressure.  As a former professional athlete, I’ve a lot about how to struggle well.  And I’ve learned that facing my fears and going for what I want taught me a lot!  You’ll need support and you’ll have to offset the balance of stress, anxiety, and unknowing – with other therapeutic activities, such as meditation, therapy, and support.  If you don’t have those things, you won’t be able to struggle as well as you’d like, and ultimately you won’t live a very fulfilled life.

Here’s some things you can do to Struggle Well;

  • Face Your Fears : No matter how small, it might be a spider, first date, or dancing in public.  Face it, learn from it, and then face it again.
  • Strategize : As you face your fears you’ll begin to learn that having support and guidance helps tremendously.  This is where a great coach, mentor, peer can come in handy.  Giving you some perspective on things, especially if they have navigated this space before can really take things to the next level.
  • Pain + Reflection = Progress : Take a time out from the intensity and allow yourself a moment to reflect on what’s going on.  See where you’re getting tripped up.  The things that hold you back are preventing you from reaching new heights!

The struggle might be real, and how real is ultimately up to you.  Choose something slightly outside your comfort zone and learn from it.  If it’s going to the gym, I’m here to help!  If it’s writing legal documents, go somewhere else.  Either way, I want you to take the first step no matter how small, because it will ultimately inch you towards your goals, and lead to a fulfilling life.  No matter what anyone tells you, taking small steps is how you really accomplish anything in life.

I hope this article empowered you, and that you’re feeling inspired to take action in your own life.  If you’d like more tips, or to continue the conversation please leave your comments below.

I’m also offering a Free Assessment, Click Here if You’re Interested.

 

0 comments on “Endurance Strength Training”

Endurance Strength Training

Endurance Strength Training

4 Reasons You Should Consider Endurance Strength Training.  

The sun’s weaning out after a long winter in Calgary.  If you’re like me, you’re itching to get outside and enjoy some fresh air. Running, cycling, and swimming are all great aerobic activities that are beneficial for a healthy heart and body. However, your should be considering endurance strength training as a major component to your fitness regimen. For avid runners, cyclists, and swimmers, strength training has a critical role in performance and in keeping your body healthy.  Here are 5 reasons you must consider if endurance strength training is something you’re considering during these summer months;

Endurance Strength Training

1. Correct Imbalance from Repeated Movements

Endurance athletes spend an extended period of time performing the same movement.  Runners for example typically have stronger calves and overly-developed quadriceps.  But are disproportionately weak in their gluteal and shin muscles. Cyclists also have strong quadriceps, but weaker hamstrings and hip stabilizing muscles. These imbalances between muscle groups leads to poor movement quality, which means we actually perform poorly at our endurance activities, and other day-to-day tasks.

Raise your hand if you’ve trained harder to improve, but can’t seem to get the results you want.  This is simply because of asymmetrical development.  Because of this development, the surrounding muscle groups overcompensate and make up for our weaknesses.  This furthers the strength imbalance and reinforces poor movement patterns, which often leads to pain and injury down the road. This is where endurance strength training can have a tremendous role in improving your performance. Doing exercises to strengthen the less-worked muscle groups can keep you on track to perform your best throughout the summer.  If you want to learn more check out our blog on Running Correctly!

2. Prevent Injury

Reducing the muscular imbalances via endurance strength training not only helps with performance but it also reduces injuries.  Endurance strength training can also play a key role in maintaining bone density, which is especially important for the non-weight bearing activities like cycling and swimming. Weight-bearing activities place stress (force) on the bone to remodel it and stimulate bone mineralization (meaning greater bone density). Performing a variety of weight training exercises places stress on your skeletal structure in various directions.  A well-developed bone structure prevents osteopenia. Maintaining bone density is critical as we age to keep us strong and able to continue to do the activities we enjoy.

3. Improve Running Economy

Closely linked to performance, improving your running economy can help you increase your mileage and decrease run times. Running economy is the efficiency at which your body performs and is measured in energy costs. Efficient runners expend less energy while they run, which ultimately means you can sustain the effort for a longer period of time.  You can also maintain a faster pace because you’re not working as hard. Endurance strength training helps by increasing the stored elastic energy in your connective tissue, improving neuromuscular coordination, and increasing the size of your heart muscle. All of these factors can cause you to be more efficient, which will allow you to run longer and feel more energetic.

4. Increased Resting Metabolic Rate – RMR

A higher resting metabolic rate means you’ll be burning more calories throughout the day. With added muscle the body needs to spend more energy.  So as an added bonus you’ll burn more calories throughout the day.  This may allow you to have a little more freedom and flexibility when it comes to your diet (not so strict, still great results)!

In Closing

These adaptations are just as beneficial for the athlete and the recreational runner!  Injury prevention is no joke, staying strong and mobile is paramount to performing well, staying injury free, having fun, and ultimately getting the results that you want. Try to commit to 2-3 strength and mobility focused workouts a week alongside your endurance training to see the benefits explained above. If you need help on where to start don’t hesitate to schedule a 10 minute phone consultation or fill out the form below!  We are happy to provide advice to help you perform your best.

1 comment on “A Body in Motion Stays in Motion”

A Body in Motion Stays in Motion

a body in motion stays in motion

A Body in Motion Stays in Motion

Just like Newton realized, our bodies are actually very similar.  A body in motion stays in motion.  This is a really profound statement, and one that hit me hard.  This is because once you build the right habits things get a lot easier.  I don’t have to think about my workouts, or the cardio I’m going to do, because it’s ingrained in me.  If I miss, I feel like something is missing.
It’s important to realize that you can build momentum or inertia with your health and wellness too.  In fact when people begin to develop a habit or a routine they often report that they also miss their workouts when they don’t get them done.

Why Is It So Hard to Get Results?

Getting started on something is actually the easy part as Tim Ferriss describes in the meta-learning section of his book ‘The 4 Hour Chef’.  We get really excited about our health and wellness and can’t wait to tackle it head on.  This excitement is something I actually forewarn against because it’s the people who jump in with two feet that usually fail.  This happens because the jump is too big, too random, and ultimately too much to sustain.  Remember the saying, it’s a marathon, not a sprint.  Sometimes marathons can be underwhelming, repetitive, and downright boring.

This is a CRITICAL point, where if you could just hang on you would begin to see REAL results.  The people that can pace themselves are typically the ones who start to notice a shift happen.  And if you were one of the people that fell off, you know that the results I’m speaking of are not as exciting or as extreme, which causes you to abandon your initial intentions altogether.

a body in motion stays in motion

Look Past the Struggle – Develop the Habit

So we can infer that the real struggle happens after we learn the initial basic concepts, after the initial excitement has died off, and when we really have to live up to our commitment.  This happens when the lights are off, nobody is looking, and when we really have to own what we want.  At this point we have done enough to generate a small amount of momentum, but it’s not enough for the wheel to start turning itself.   Our body won’t stay in motion, because we haven’t done enough to ingrain the habit.

The mantra of a body in motion stays in motion, requires habit building, which takes time.  I have heard habit building takes anything from 21 days to two years!  The research suggests that the more difficult a task the longer it will take for the habit to get ingrained.  For exercise I typically recommend 90 days of consistent effort.  Consistency is your friend and is what will ultimately get that momentum, and get the wheel turning.

  • Get Not Too Excited : Find a coach or a program you can commit to, something that doesn’t get you too excited, but a little excited (we want a manageable stretch).
  • Learn the Basics : Take time and be diligent, you’re laying the foundation for a new habit.  Soak up the new information and be proactive, remember this is still the beginning and the easy part.
  • Push Through It : This is the part where the real RESULTS happen!  Push through the pain of it not being cool anymore, not exciting, your friends don’t care, or whatever else your mind may be tricking you into.  Remember your original commitment, and stay strong!

Keeping Your Body in Motion

a body in motion stays in motionRemember that the hardest part is not necessarily the initial action, but it’s keeping up with it after the excitement wears off.  If you can push through your mind tricking you into abandoning your goals you’ll be able to start to gain momentum and inertia.  This inertia will be your habits supporting you as you continue to move forward and do the right things.

I hope that empowers you to take on your health and wellness journey.  If you’d like more tips, or to continue the conversation click here.

0 comments on “Get to Know Yourself”

Get to Know Yourself

get to know yourself

Quiet – Get to Know Yourself!

The world is set up for extraverts, which is ok.  But in knowing that there’s a true power in how you see and approach the world.  Many people can suffer from depression or other ailments simply because they don’t know or understand why they feel the way they do.  By seeing through some of the smoke and mirrors you’ll be able to discern what’s truly for you and how you can maximize that.

The Problem with Misconceptions

The problem with an extraverted world is that as an introvert you might be more sensitive to the world around you, especially to social pressures.  In a fascinating book I’m reading called “Quiet – The Power of Introverts in a World that Can’t Stop Talking” Susan Cain explains that sensitive types have a larger response to various situations.  I noticed that for sensitive types, social pressures or going against the norm can be especially anxiety causing.  So when extraverts say “I think we should do it this way” it makes sense that as an introvert you might not want to shake things up.

I really feel that over time this has caused a shift to a more predominant extraverted society.  The socially accepted norms are the ones passed on by extraverted people; in fact people who are more socially outgoing and liked are associated with further career advancement and success.  Therefore we really epitomize those who are hard charging and fast paced.

What Does it Mean?

Get to know yourself can be a mantra.  This mantra helped me gain insight and really got me in touch with my gift and personality.  Keep in mind that nobody is 100% either way, so there are gifts we have, circumstances that are dynamic, or other various situations that can affect us uniquely.  It’s important to gain a better understanding of who we truly are so we can better enjoy ourself.  Understanding who we are helps us avoid conformity.  Being crazily socially outgoing might be the standard set on you, but don’t feel like you have to live up to it.  And if you are too socially outgoing, you may know that you might need some quiet time to balance things out.

It’s all about getting the right recipe for you to maximize the amount of enjoyment you get out of life.  Put yourself in comfortable situations where the amount of sensory input matches your energy and personality type.  This will help with quality, performance, and in fact duration of life!  Here’s some things you can do;

  • Be True to Yourself : Take a moment to listen and understand yourself when you are out socially, at work, or with your relationships.  Gain inferences from your experiences so that you’ll know for next time.
  • Reflect : After gathering some experiences take the time to reflect and understand what is going well for you.  Was there too much stimulation?  How much is the right amount for you?  Do you prefer a quiet setting?  Or a louder setting?  Is there a different time that works better for either?
  • Get it Right : A big part of learning and growing is unfortunately falling on your face.  Be bold, be daring and maximize the adventure, push your bounds and see what’s going to resonate and be authentically you.

Knowing Yourself

Again this book for me was incredibly insightful.  If you’d like to get to know yourself, you can learn more about Susan Cain by going to her website here, or watching her TED Talk here.  I encourage you to start listening to you.  Listening to you is important because everyone is so different.  Ultimately it’ll be up to you to find that right recipe.

get to know yourself

Think about how meaningful and impactful this could be to your health and wellness!  If you want to continue the conversation click here.

0 comments on “Running Correctly”

Running Correctly

Running correctly

Running Correctly to Perform Your Best!

Running correctly is really important when it comes to performance and longevity.  Just because we can run, doesn’t mean that we should!  Like anything you should seek out the help of an exercise professional to make sure you are competent and doing things correctly!

The Problem with Most Runners

Running correctly is not our God-given ability!  We all need help, and if you stop to think about it running correctly may be more important that getting coaching on how to lift weight properly.  This is because of the cyclic nature of running.  Running incorrectly will cause repeated exposure to a dysfunctional movement pattern.  Over thousands of repetitions this can be disastrous, and ultimately be the cause of injury.  It’s important to get cleared by someone you trust.

Running correctly
Great hip extension!

The number one error I see in runners (especially this spring season) is the lack of ability to terminally extend their hips!  This is because most runners don’t keep their pelvis in proper alignment.  This is due to a couple of problems; namely a weak lower abdomen and gluts.

There’s an Answer to Your Problem

Having weaker muscle groups is a product of our environment and lifestyle.  Honestly it would be weird if you didn’t suffer from asymmetries. You’d probably already be doing something drastic to counteract any imbalances if you didn’t.  That being said if this is news to you, or this could be something you’re doing wrong we will start building some awareness around these muscle groups.

  • Activate : Perform a plank with the gluts squeezed.  You will develop a stronger lower abdomen because you’ll activate the musculature correctly.  When you terminally extend your hips the gluts and lower abdomen have to work in conjunction.  You can’t have one without the other.
  • Target the Other Side : Working a plank is great, but if you want to kick it up a notch try working the opposite side with a superman hold (30-60 seconds).  And superset between the two.  You’ll find that after 3 rounds your hips will be extending better and you’ll have better awareness of this terminal hip position.
  • Get Upright : Lastly try applying what you’ve learned in an upright position.  Lean against the wall and do some marches while keeping the gluts and lower abdomen engaged.  Remember to keep everything stacked!  Continue to gain awareness around this position and then apply it to your running.

In Closing

This article is intended to get you thinking about your posture when you run, primarily your hips!  If you want to talk to an expert you can always reach out to my good friend Charles at Solo Sport Systems.  He’s great at what he does and he can give you some in depth coaching on your running technique.  If however you’d like to continue the conversation with me you can click here!

Chat soon,

0 comments on “Die Young”

Die Young

die young

You Can Die Young, and Why That’s Important!

Die young, it sounds like a tragedy, but luckily that’s not what what we are talking about here!  In an attempt to break the mould, I mean you can die young by maintaining your youthfulness, energy, and spirit as you age and get older.

Stay Youthful in a Truer Sense of the Word

Think about aging in a most literal sense, it is primarily our bodies that lose muscle mass, get stiff and sore as we age.  Much of the aging process that we notice is through our physical body and is subject to how we feel.  This physical aging process can prevent us from taking advantage of opportunities such as skiing with our family, doing a hike on the weekend with our friends, or just getting out and getting out, getting active, and having fun.  This physical aging can really hold us back from our own personal enjoyment, and put a big damper on our attitude and approach to life.

As we age, therefore we begin to slow down, and we begin to miss out.  When we miss out our movement variety and intensity begins to narrow.  And as we do less we are only capable of doing less.  Slowly the paradigm of our movement constricts further and further.  There is no way to safely expand things back out, and we can begin to feel helpless and hopeless.

Here’s a Few Things You Can do to Push Back;

die young

There is a safe way to push back against this physical aging process however.  With smart and intelligent physical training of the body.  You see as we begin to push back against aging with movement and exercise we can keep open various movement capabilities because we have the strength and resilience to do so.  This allows us to perform the activities we love to do at an enjoyable level, without pain or dysfunction; which leads to a significant increase to the quality and enjoyment of our life!

  • Go Slow : This isn’t a race, and first place doesn’t get a medal (thankfully not in the lifestyle game).
  • Have Fun : What do you enjoy doing?  Make exercise a part of your activity.  Train for your event, or your thing.  By giving it a boost with regular training you’ll find that your motivation comes much easier and your workouts are filled with purpose, passion, and fun!
  • Focus on Lifestyle : Build support and relationships in your health and wellness so that you can begin to incorporate healthy eating and exercise into your lifestyle.  Your friends, workout partners, and your coach should help create an environment that works into the lifestyle that you want!

So remember that it’s important to maintain your youthfulness, longevity, and zest for life!  And that largely happens by incorporating some form of exercise into your life.  Remember it won’t stick if it doesn’t fit in your lifestyle however, so make sure it does with support and mentorship with the right people!

If you’d like to see what Mark Sisson has to say about his approach to health and wellness you can check out his Primal Blueprint here!  And if you’d like to continue the discussion in person with us click here!

0 comments on “Shame and Guilt a Difference You Need to Know”

Shame and Guilt a Difference You Need to Know

The Difference Between Shame and Guilt Really Helped Me.

The difference between shame and guilt can be quite profound.  After a meeting I had this week I was told to check out Brené Brown, specifically one of her TED Talks.  I was shocked to hear what she Brené to present, here is her Ted Talk if you are interested in watching it.

The Difference Between Shame and Guilt

Shame is when you internalize negative behaviours or experiences.  With shame you can call yourself a loser, an idiot, or even something worse when bad things happens.  You take personal responsibility for these things, and elaborate that the situation is in fact a direct reflection of you.  Of course this is in our heads, it is apparent that shame causes us to take things too far.  The big realization therefore comes from not identifying with the things that you do or experience as being you.

So to remove some of the judgement from our experience we can begin to allow ourselves to feel guilty for things.  This means if and when something goes wrong, we identify it, feel bad about it, BUT we understand that it the outcome doesn’t define us.  We won’t internalize or compromise our own self worth in these experiences.  We won’t read too far into things or take on more than is necessary.

Experiencing guilt is a healthy response to a negative behaviour.  Guilt allows us to take proper ownership of the result.

Here’s a few things you can do to start improving with your health and wellness;

  • Understand the Behaviour : The next time you experience a negative outcome such as; “I didn’t workout” or “I failed to eat healthy” give yourself some grace.  Understand the behaviour.
  • Get 1% Better : When you can see the behaviour for what it is, and understand it is no reflection of you, you’ll naturally ask the second question “what can I do better next time?” now make an effort to do that thing!
  • Experience Self Love : Your self worth shouldn’t come from things that are external such as money, people, etc.  Create a practice around self love, where your worth and inner strength is non-negotiable, and it truly doesn’t matter what happens, you will be strong enough not to compromise on yourself.

That was a powerful message and a lot to internalize, but it’s a very important lesson.  I hope that resonates with you this week as you continue on towards your health and wellness goals.

If you want to continue the discussion click here.