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Body Mind Management http://bodymindmanagement.com Providing you tools to improve your life through body and mind management Mon, 17 Jul 2017 09:30:55 +0000 en-US hourly 1 https://wordpress.org/?v=4.6.14 http://bodymindmanagement.com/wp-content/uploads/2016/11/cropped-Site-Favicon-4-32x32.png Body Mind Management http://bodymindmanagement.com 32 32 Push through – it’s all for you http://bodymindmanagement.com/mind/push-through-its-all-for-you/ http://bodymindmanagement.com/mind/push-through-its-all-for-you/#respond Fri, 14 Jul 2017 19:45:47 +0000 http://bodymindmanagement.com/?p=937 It’s now been almost two weeks into my summer break from university. A summer break very different from a summer break I have ever experienced before in my entire life. There is a standard in this world that says that when you get a break from school or work, it’s time to relax like you’ve never relaxed before. Lately, though, I haven’t been feeling this way. At all. Over the course of this last year, school break has meant one thing and one thing only for me: time to dial it up like you’ve never dialed it up before. Over the years I have developed a mindset that has grown stronger and stronger, a mindset that, lately, has gotten close to reaching its very pinnacle. It’s a mindset that tells me to push through no matter what, and that’s just all i want to do. Right now it’s 10 pm Thursday night, and I’ve gotten 20 hours of sleep out of the last 94 hours since Monday. But, one of the 5 things I wrote on my Power List today was to finish an article to update my blog, so that’s what I’m going to do. No questions asked, no conditions, no terms. Just work.

These last two weeks have been golden for me because I’ve been more productive than I’ve ever been. I see everything in the form of a percentage. These days, in my world, it doesn’t matter whether I’m at home on summer break or sitting in an auditorium at my university – I’ll still spend 18–19 hours a day with the sole focus of putting in work that’ll put me in the direction I want to be going. The only thing that changes is the percentage of my 19 hours I can afford to dedicate solely to working towards my goal. When I am at school I have to work with a 50/50 split between my side-hustle and school. These past two weeks I have been able to focus one-hundred percent of my attention to my side-hustle. It has become my hustle.

Right this moment, pushing through has become automatic. I almost don’t even think about it anymore. My mind is beginning to grow strong enough to make the right choices without me even having to enforce it. I think that, deep down, my mind knows that neglecting to push through doesn’t mean you are giving up on the task itself, it means giving up on yourself. If you really stop to think about that’s the very essence of it. Getting those last 5 minutes on the treadmill after wanting to quit early – they’re for you. Staying up that extra hour to complete the tasks you set out to complete – that’s for you. Pushing through, it’s all for you. So go ahead, push through – that’s all you’ve got to do.

We should all strive to improve, if even just a tiny bit, each and every day, but between you and improvement stands a wall. This wall, dark, dense and daunting in its appearance, is the wall of your comfort zone. The very zone that enslaves your mind, holding it back, tieing down the limbs of your deepest desires, leaving you without an ounce of fight in you. Only one thing will break your shackles, free your mind and improve your being: pushing through – no questions asked, no conditions, no terms. Pushing through with all your willpower, all your mental and physical strength, all you’ve got. But, remember, it’s all for you, right? So go ahead, I implore you, push through – it’s all you’ve gotta do.

 

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Focus and patience are hard to maintain http://bodymindmanagement.com/mind/focus-and-patience-are-hard-to-maintain/ http://bodymindmanagement.com/mind/focus-and-patience-are-hard-to-maintain/#respond Mon, 03 Jul 2017 08:42:52 +0000 http://bodymindmanagement.com/?p=929 As hard as it is to obtain, focus is even harder to maintain. Most people can recognize the feeling of having opposite forces attracting them, pulling at them from opposite directions almost mentally splitting them into two separate pieces. One piece longs to do the thing that is risky and exciting because it makes them feel alive, and the other piece feels obligated to do the thing that is safe and sound even though it makes them feel like they’re stuck.

Over these last few weeks that is exactly what I have felt. Right now I am two and a half years into a Physical Therapy study at university – what some people would call my future – but, at the same time, I’m trying to build and run a side-hustle – a side-hustle that I want to be my future.

It’s all about focus and patience, but focus and patience are the hardest things you could possibly try to maintain. Luckily, I was able to maintain these two over the last few weeks, as I was trying to balance the act of running my side-hustle, all the while attempting to get ready for my semester exams. Yesterday, I completed and passed those semester exams as a culmination of what has probably been the hardest I’ve ever worked in my entire life. The thing is though, as much as the long days were extremely hard and tiring physically, they were even more tiring mentally. When your BODY is tired physically and you just can’t go no more, it is the strength of your MIND that determines whether you’ll hit the breaks or floor the pedal to the metal. Having prioritized building my side-hustle, bodymindmanagement, over school most of the semester, I’ve had to floor the pedal to the metal extra hard leading up to the exams and I’ve certainly had to stay mentally strong to keep that pedal floored. Patience and focus are tough because our passion persuades our attention, and my passion is with my side-hustle.

But I also know that I’ll need to finish my studies. I have too many people to disappoint, including myself. At least that’s what I think. To be honest I don’t really know. One part of me wants to devote all my daily 24 hours to my side-hustle, whereas the other part of me feels the need to finish what I started in my studies. I don’t see myself as a physical therapist at all and even just writing that makes me wonder why I then feel the urge to finish it? I like to think that part of it is my values and belief. I believe that the harder the body and mind is pushed, the stronger we grow. I have always drifted towards the challenge and strived to come out on top. Whether working out in the gym, whether fasting until noon every day and training fasted in the morning, whether taking cold showers – I always strive to push myself so far that I almost feel like I won’t come back. I feel it is at that very point I prove myself, and I always come back. Whatever the situation, I want it to feel as if I am fighting for my very survival. And that is exactly what I have felt over these last few weeks of exam preparation and side-hustle work.

How easy would it just be to give up? How easy would it just be to skip morning cardio at 6 am, skip creating content for my podcast and social media? Exactly, it would be easy, and that is what I don’t want. I want the hustle. I want the grind. My mind is strong, but there have been times where it has been close to failing and giving in. In these situations, what has kept me focused and patient has been e-n-c-o-u-r-a-g-e-m-e-n-t from people around me. Both people close and far. Offline and online. Recently, I talked to a person via Skype that has become one of my greatest supporters and just a lovely human being – Amanda De Santis. Interviewing her for my podcast about her 40kg (88lbs) weight loss, I learned something myself. I learned a lot actually, about resilience, determination and pure dedication to push through mentally at a point where even the strongest of minds might be on the brink of breaking. Amanda said one thing in particular during the interview that really stuck with me, a sentence I’ve been returning to each time I felt like giving up over these last two weeks. I asked her what was going through her mind at that exact point of the crossroad that leads to either giving up or pushing on. What did she say?

“just suck it up princess and move the f*ck on” – Amanda De Santis

So, whether man or woman, young or old, next time you feel like giving up on your dream, just suck it up princess, okay? And move the f*ck on…

 

 

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If you just put your mind to it… http://bodymindmanagement.com/mind/if-you-just-put-your-mind-to-it/ http://bodymindmanagement.com/mind/if-you-just-put-your-mind-to-it/#respond Wed, 14 Jun 2017 21:18:19 +0000 http://bodymindmanagement.com/?p=925 I can’t believe it. I cannot believe that it actually happened. I made my dream come to fruition. Well, not fully of course, but for one day, I lived the life I one day want to live. It didn’t just happen though, I made it happen. I put my mind to it. I created an opportunity, and I took it.

Two months ago, I got the only thing I had put on my wishlist for my birthday: a microphone. One month ago I started using that very microphone to record content for a podcast – my podcast – a podcast I had seen myself create in my vision, back before I even had the microphone. Yesterday I interviewed two people, one from Australia and one from the United – States – of – America. Both big fitness icons. Me? I’m just some small, unknown, 22-year-old kid from a small country called Denmark. There are 5 million people in Denmark. There are 7 billion people in the world. What are the odds of a small, unknown, 22-year-old kid from a small country making it to the interview-big-leads? Somewhere in the low percentiles, I figure… What are the odds of making it, though, if I just put my mind to it? A hundred-and-ten percent, I figure.

Our minds can work wonders. It is the one place where everything begins and simultaneously where everything ends. In this hostile environment, a single idea can be killed just as quickly as it was born. It’s up to us, you and me, to keep those ideas alive. Whether you choose to believe this is the case or not, YOU are the one who holds the one key to your mind. Some people have to turn that key harder and longer than others but in the essence of it all, everyone and anyone has the ability to pick up their key and begin turning it.

I’ve begun turning my key. I put my mind to it and I’m grateful. I’m grateful that I discovered this very fact, this very fact that the only thing that stands between you and the rest of the world is the barrier that is your mind, and you hold the one key to that barrier. You are an individual, and therefore you are unique. No key fits your mind but the one you hold. No one can turn it but you. Some people may help you discover your key and help guide your hands towards it, but it is your fingers that will have to grasp that key and just begin turning.

Nothing has taught me more this year than the art of doing instead of thinking. It is such a major key (no pun intended), and it has gotten me so far already. What’s your dream? Who says you can’t live it right now? Who is stopping you from living it but yourself? Is someone holding you back? I refuse to believe that. The only thing holding you back is your thoughts about other people’s thoughts about you. There are two things within your mind: ideas and thoughts. Ideas were made to live and thoughts have a license to kill. Do you know the story of the baby green turtle? As the renowned British filmmaker, Sir David Attenborough puts it: “Few creatures start life with the odds for success so heavily stacked against them” – the very first seconds of a baby green turtles life revolve around one single purpose that is to get from the beach to the sea. From the moment they hatch from their eggs, buried under the sand, they face an enormous amount of challenges to get to their destination and reach the success that is survival. Okay, I know that was a very weird cut, but think about it… How different is the story of the hatching baby green turtle from the story of your hatching idea? Any idea you have starts its life out with the odds for success so heavily stacked against it. The very first seconds of an idea’s life revolve around one single purpose that is to get from the corners of your mind to the world outside, and every time it comes a step closer to freedom it faces another threat, another challenge, another thought. Your thoughts have an insatiable hunger for the blood of your ideas and they’ll stop at nothing in the quest for sucking them dry. A great idea is way too often killed in the line of fire, a firestorm of bullets that are your thoughts about what other people may think. Who gives a f*ck what other people think? It is all in your head, and there is only one thing that can save your ideas from your thoughts about them: they key, your key. Remember who has the power to turn that key? You.

If you just put your mind to it, anything can be accomplished. You need to blindly devote your energy to turning your key, even though it seems like the door won’t give. The door will give, believe that. Put your unconditional faith into it, and eventually, it will give.

© Body Mind Management, 2016-2017. Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to bodymindmanagement.com with appropriate and specific direction to the original content.

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I love the f*cking struggle http://bodymindmanagement.com/mind/i-love-the-fcking-struggle/ http://bodymindmanagement.com/mind/i-love-the-fcking-struggle/#respond Thu, 01 Jun 2017 07:35:23 +0000 http://bodymindmanagement.com/?p=916 I love the f*cking struggle. How’s that for kicking in the door on you? Excuse my profanity but that’s simply how I feel. I love the struggle. I hate not having a clue what I’m doing but at the same time, I love it. I hate being stuck but at the same time, I love it. I hate not always succeeding but at the same time, I love it. Why do I love it? I love it so freakin’ much because at the core of all those problems resides a challenge, and I live for that challenge. I live for giving that extra 1%. Whether it’s going past my limits in the gym or going past my limits at my desk, going past my limits both mentally and physically has become a hobby of mine. I strive for fine-tuning this hobby each and every day, making myself just that 1% better with the 1% extra effort I put into myself. I invest in myself both materially and spiritually to be able to give even more of myself.

Every time I prove myself right I feel like I prove the world wrong. That world being some imaginable opposition I’ve created in my head because that’s what we do, right? We constantly dwell on our own thoughts about the thoughts that other people may or may not have about us. No one believes in me more than I do. Even the size of the unconditional love and support of my mother and father cannot match the unconditional love and support I give myself, and I try to channel this energy towards not giving a f*ck. I try to use this love and support to not give a f*ck about what “the opposition” that I’ve created in my head thinks about me. The more I channel it, the more untouchable I feel I’m getting. I’ve got such a long way to go but at the same time, I feel I have indeed come a long way already.

The truth is that people may think a lot of things about you, positive or negative, but you can’t control that. The only thing you can learn to master is your own thoughts. I’ve been a slave to my own thoughts for the longest of times. Then I learned how to see eye to eye with them. Then at some point, I discovered this life’s purpose, and this life’s purpose is and should be all about finding, becoming and then finally being you. At the core of happiness, you’ll find you. That’s what I believe. At the very core of the temple that is your body sits a bonfire that is the raw, true and pure version of yourself, and this bonfire just patiently waits to get lit up. All throughout your life. Sometimes it’ll receive a little spark, but the small flame that starts growing from that spark will often not prevail because it all too often gets washed out by the ever changing tide that is your mind.

I’ve already started gathering big stacks of firewood ‘cause my flame is growing. It will prevail. I promise myself this and I promise you too that your fire will prevail too if you will it. All you’ve gotta do is just keep blowing your own unconditional love, support and belief into it, and I promise you it – will – prevail. Please, light your internal bonfire and fuel your eternal flame.

“Would you rather live your life dead or die on the journey towards the life of your dreams”?
– Marcus Kwame, founder of bodymindmanagement.com

 

If you want to listen to this article in audio form then give it a listen below:

Also on:

 

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You really don’t have any excuses to not at least try http://bodymindmanagement.com/mind/you-really-dont-have-any-excuses-to-not-at-least-try/ http://bodymindmanagement.com/mind/you-really-dont-have-any-excuses-to-not-at-least-try/#respond Wed, 24 May 2017 20:00:01 +0000 http://bodymindmanagement.com/?p=911 You really don’t have any excuses, so do yourself a favor and at least give it a try. This is what I tell myself on the daily. This is what I told myself this morning when I had been ill the entire night and didn’t feel like getting up early to do my morning cardio, and this is what I told myself right now as I attempt to write this article. Once we overthink we get slow, and once we get slow we get passed.

Whether we should care about getting passed is an entirely different question, but I believe we should care to a certain degree. When we begin to miss out on our opportunities by hugging our excuses, we should care not care about getting passed and not gaining as many material things as the people who pass us, but we should care about getting passed and not gaining as much fulfillment as the persons who pass us. I don’t want to get passed and miss out on fulfillment, so I get up even though I’m ill and I get done what I can. I do my best, I try. I would rather commit to a plan B than give up on all my plans and half of a solution is better than no solution at all. When I try, i feel fulfillment.

Whether you achieve your goal or not for the day, week, month or whatever, trying to achieve that goal is just a big of an achievement in and of itself and this is what I realized. I realized, that when I fail to even try I feel the opposite of fulfillment, I feel a sense of emptiness. What is even worse, is that I know I missed out on an opportunity to learn from the possible mistakes I could have made. How are we to learn if we do not even try in the first place? I got up this morning at 5.30 am having slept around three hours because of being ill all throughout the night and the last thing I wanted to do was get up to do 20 minutes of intervals on the treadmill. But I did make the choice to get up. Did I feel like it? Hell no. My whole body was aching, my nose was blocked and my head was hurting bad. What I decided to do was at least try because I know how extremely important it is for me to maintain a routine. I got up and I committed to doing what I could.

Before I went in I committed to doing 10 minutes and that’s what I got done exactly. I can tell you this, I left the gym feeling a hell of a lot more fulfilled than I knew I would have if I had just stayed in and broken my daily routine. We can’t always do everything, but we can always do ourselves the favor to at least do something. There are no excuses to not doing something you don’t feel like and there are REALLY no excuses to not even giving it a try. I am a big proponent of just doing and not thinking and I know myself to be one to quickly quit something if I just begin to give it one single thought. One thought quickly becomes two, then three and before we know it, a thought that started as a small snowball has rolled down the hill and become so big and unstoppable that our plans end up run over by it. A negative thought seldom comes alone.

As the former Navy SEAL Jocko Willink says it, just shut your mind of once in – when it comes to facing a challenge that I don’t want to face, I work on getting better on this every single day, and so should you. If you want to hear more on this subject, check out my podcast on “just doing it” below:

 

 

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“How do you get the body you’ve always wanted”? My journey through the world of nutrition http://bodymindmanagement.com/body/nutrition/how-do-you-get-the-body-youve-always-wanted-my-journey-through-the-world-of-nutrition/ http://bodymindmanagement.com/body/nutrition/how-do-you-get-the-body-youve-always-wanted-my-journey-through-the-world-of-nutrition/#respond Sun, 14 May 2017 17:57:27 +0000 http://bodymindmanagement.com/?p=893 I believe that every single fitness journey can be split into phases. We all start out at the very bottom, knowing nothing and getting nowhere, but I also believe that we all have the power within us to end up knowing a great deal and getting exactly where we want to go. All it takes is constant curiosity and a will to not give up neither physically or mentally. I am here to tell you that I PROMISE YOU that you can get the exact body you want and that getting it doesn’t have to be as miserable as you think. You and I are no different than the people with great genetics and awesome circumstances because if there is one thing we all share, it is the ability to obtain knowledge. To put things into perspectives, here are the four phases I have gone through so far on the way to obtaining the body I always wanted…:


Phase 1 – What is this “nutrition” you speak of?


“I had stagnated for pretty much an entire year and it wasn’t because of my effort in the gym, it was because of my lack of effort in the kitchen.”

My first encounter with the word nutrition came when I was about one year into working out in the gym, and that should definitely tell you that just about every single person in fitness starts out knowing nothing about nutrition. Well, I was one of those people, and I had been working out for about a year without really seeing any real results in my body composition. I was perplexed. Sure, I was getting stronger, but how come my body wasn’t changing when I looked in the mirror? I felt like I was doing a lot in the gym, somewhat pushing my limits and working out hard, breaking a sweat for the most part, so how come I wasn’t getting the results I wanted? I quickly realized that it takes two to tango and that working out goes hand in hand with nutrition. I had stagnated for pretty much an entire year and it wasn’t because of my effort in the gym, it was because of my lack of effort in the kitchen.


Phase 2 – Nutrition you say… So, lots of broccoli and chicken, yes?


Naturally, I started with the one thing that everybody starts with once they first dip their toes into the mysterious waters of the nutrition world – the green stuff.”

This realization I had pushed me into phase two. Now I knew I had to do something about what I was choosing to fuel my body with, but where would I start? Naturally, I started with the one thing that everybody starts with once they first dip their toes into the mysterious waters of the nutrition world – the green stuff. Basically, if we want lean beach bodies, washboard abs and popping muscles our nutrition need to be as bland and boring as humanly possible, right? Well, that was certainly what I thought, so I immediately began chucking down the greenest of broccoli, the palest of chicken and the brownest of rice. I did that for the next year and still nothing really happened. I gained some more strength, maybe began to see a bit more muscle, but the numbers of my fat percentage still weren’t very kind to me and I certainly didn’t have washboard abs. So, what was going on? I now felt I was giving it my all both in the gym and in the kitchen, and I was eating all this healthy stuff, so why was I still not seeing results?


Phase 3 – Do calories count…?


After some time combing through the mess that is the internet, I came across a couple of big words called calories and macronutrients and thank God I did.”

Well, after being miserable only stuffing myself with the likes of chicken, salmon and sweet potato for a good amount of time I decided I needed, for once, to head down to the well of eternal answers – Google. I started making the searches that everyone makes at some point in the fitness ventures, you know, the typical “how to burn fat” and “how to get a six pack” searches. After some time combing through the mess that is the internet, I came across a couple of big words called calories and macronutrients. And thank God I did. These two words really made me realize that there is so much more to nutrition than just green stuff. I found out that calories consist of macronutrients, and these macronutrients consist of proteins, fats and carbohydrates, of which protein builds and rebuilds the cells in our bodies, whereas fats and carbohydrates act as important sources of energy.


Phase 4 – Macronutrients, micronutrients and caloric intake – yes, they all do count.


“I began to understand that it is not necessarily the foods we eat, but more so the amount of those foods.”

Once I had discovered the world of calories and macronutrients, it really opened up a whole new world. I began to understand that it is not necessarily the foods we eat, but more so the amount of those foods. One of the biggest misconceptions when it comes to obtaining your dream body is that you will only get it if you eat healthy foods and nothing else. That is simply not true. To a certain degree, health and looks are two widely different things. Now, don’t get me wrong, I would always advise nutritious, organic whole foods over fries and burgers from McDonald’s, but I am a big advocate of balance. Within the new world I discovered after learning about macronutrients, I found the concept of flexible dieting and this is really what helped me get the body I had always wanted. I discovered that you can eat 70% “clean” and 30% “dirty” every single day and STILL get the results you want. Imagine that! It almost sounds impossible, right? Far from it. Once you begin to understand calories and macronutrients, you become the master of your own body and you’ll come to understand that all nutrition is, is really just numbers. In fact, it’s a numbers game and the more you learn about calories and macronutrients, the better you’ll become at playing that game. If I were to advise one thing, it would be to watch at least one video about flexible dieting and IIFYM (If It Fits Your Macros), respectively. Nobody has to be miserable on the way to great results, you’ve gotta love the process. And loving the process in this world comes down to learning ways on how to work fitness into your life, avoiding at all costs having to try to work your life into fitness.

If you want to know more about flexible dieting, check out these links:

Also, give my latest podcast on this very subject, Nutrition Basics, a listen below:

© Body Mind Management, 2016-2017. Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to bodymindmanagement.com with appropriate and specific direction to the original content.

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Intense lower body home workout http://bodymindmanagement.com/body/training/intense-lower-body-home-workout/ http://bodymindmanagement.com/body/training/intense-lower-body-home-workout/#respond Wed, 03 May 2017 21:15:15 +0000 http://bodymindmanagement.com/?p=879 Want to get fit but don’t want to have to leave your home? Say no more. Check out this intense lower body workout, featured in my 8-week home workout program.

You won’t need any fancy equipment or a ton of space, all you’ll need is your utmost dedication and devotion to complete the workout and become a GREATER version of yourself TODAY!

 

The workout

week 1

 

NOTE that SS stands for Super-Set, which is a term for two exercises performed in succession of each other without any rest between each exercise. Instead, the rest period, if there is one, is in between each Super-Set. For example, SS A1-A2 looks like so: perform three Super-Sets. Each Super-Set consists of 10 repetitions of Single-leg pelvic lift (A1) directly followed by 10 repetitions of Side-lying hip abduction (A2). Complete these two exercises in succession of each other, rest for 1.5 minutes and then repeat the process two more times.

Video links for the exercises

 

 

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Strive to get outside of your comfort zone at least once a day http://bodymindmanagement.com/mind/strive-to-get-outside-of-your-comfort-zone-at-least-once-a-day/ http://bodymindmanagement.com/mind/strive-to-get-outside-of-your-comfort-zone-at-least-once-a-day/#respond Thu, 27 Apr 2017 19:55:00 +0000 http://bodymindmanagement.com/?p=863 What are you waiting for? What is your mind telling you this time? Stop procrastinating and just do it already. You know you want to. Your soul wants to, while you’re mind is the one telling you otherwise. What are you, yes you, going to do to fight the nonsense that your mind is throwing in your face? Are you going to let the true desire of your soul drown in a pool of procrastination, or are you going to stand up and be the man or woman you know you are deep within? Everybody has it, everybody has that fire within them and the match to light it with. Grab your match and light your fire, because life is TOO SHORT not to.

 

As I am writing this, it’s 9 pm and I am sitting at the library and not at home. I forced myself to get out of my apartment and somewhere where I knew there would be no way to not work. I didn’t start thinking about it, I just did it. I just grabbed my computer, packed my bag and got out the door. I put on some shoes and a jacket too, but then I got out the door… Out into the cold, rainy weather and into the library where I knew I would be able to focus on what really mattered, even though my mind told me that it would have really been nice just to stay at home Netflix for a couple of hours and then go to bed. Instead, I chose to punch a hole in my comfort zone bubble and defy the persuading music my mind was playing for me. And that is what it’s all about: forcing yourself to lift your head up off the soft cushion that is your comfort zone and hit the hard ground running.

 

It is outside our comfort zone that we improve and grow stronger as men and women. I once read an Instagram post by physical therapist Andreas Saltasin which he discussed the very concept of just doing it. In this post, he quoted a phrase that has stuck with me to this very day and, in fact, this very moment. You may have heard it and I guarantee you don’t utilize it enough, but the fact is that the phrase “strive to get outside of your comfort zone at least once a day” is a mantra we should all be gripping with all the power we possess and live by it every single day. Every time I face a frightening situation; a presentation, an exam, a meeting or whatever it may be, I always recall this phrase. Strive to get outside of your comfort zone at least once a day. Once I bring these words before my consciousness, I realize that any situation I might be fearful of is not a circumstance with a possible frightening consequence, it is an opportunity with a likely favorable conclusion.

 

Remember to strive to get outside of your comfort zone at least once a day, because the choice is yours and yours only. So, I guess there is only one thing left to ask:


Will you grab the match and light your fire, or will you let the burning desire drown and die out in the pool of procrastination?

 

If you want to know how I light my own fire and use it to fight procrastination, give my new podcast The BMMPOD a listen and make sure to subscribe on:

 

© Body Mind Management, 2016-2017. Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to bodymindmanagement.com with appropriate and specific direction to the original content.

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How do our bodies turn food into fuel? http://bodymindmanagement.com/body/nutrition/how-do-our-bodies-turn-food-into-fuel/ http://bodymindmanagement.com/body/nutrition/how-do-our-bodies-turn-food-into-fuel/#respond Sun, 23 Apr 2017 13:53:25 +0000 http://bodymindmanagement.com/?p=855 So much goes on when we consume food. Once it enters our bodies, it gets broken down into tiny bits and pieces called macronutrients, or what we know as carbohydrates, protein and fats. These macronutrients are then processed and broken down even further, after which they are transported to various places in our bodies, where they play a variety of important roles that all help us function day in and day out. In this post, I’ll briefly go through how we turn the individual macronutrients into the fuel that supports our ever-hungry bodies.


Carbohydrates

There has always been a big misconception about carbs and how dangerous they apparently are. Well, carbohydrates are not dangerous, in fact, they are just like any other sources of energy – there are the healthy sources and less healthy sources. The fact is, that no matter what type of carbohydrate we consume our bodies will attempt to convert it into fuel for immediate or later use.

When a carbohydrate enters our bloodstream it will travel to wherever it is needed in the body. During this process, the body releases a hormone called insulin, which has the task of getting the carbohydrate from the blood and into the cells where they are converted into energy. Once the carbohydrate reaches, for example, a muscle cell, transporters known as GLUT4 help transport the carbohydrate into the cell and this is where the magic happens. Inside the cell, more specifically the mitochondria, the carbohydrate is run through what is known as the Citric Acid Cycle and converted into energy, which in physiological terms is known as ATP (Adenosine Triphosphate). Once the ATP molecule has been formed from what was once a carbohydrate, it will get sent to any place in the body that requires energy.

Now, this is where it gets tricky because if a carbohydrate isn’t needed for immediate energy it will get stored as something called glycogen, and this is where people start getting scared. We have glycogen stores in our liver and muscles, which we can utilize for energy during fast, explosive movements like sprints and weight training. If these glycogen stores a full, only then will the excess carbohydrates we consume get converted and stored as body fat for even later energy use, but only then. So actually, the carbohydrates we consume can go through TWO processes before it will get stored as body fat, which tells us that we really shouldn’t be that skeptical of this energy source. Some nutrient-dense sources of carbohydrates include oats, sweet potatoes/yams, fruits, quinoa, spelt, couscous etc. All you need to do is treat carbohydrates just like any other source of energy – anything in excess can be toxic to the body, but the right amounts can be very beneficial.

 

Protein

We need protein for a TON of important structures throughout the body, the most notable structures being our muscles. When our muscles get torn down during exercise, we need to recover somehow and this is where our good friend, protein, joins the conversation. When we consume sources of protein, it is broken down in a process called the protein synthesis. Basically, we need the protein synthesis to convert the protein we consume into strands of amino acids that we can utilize to build and repair the cells in our bodies. Once the strand of amino acids (protein) has been formed from the protein synthesis, it will get transferred into the bloodstream and wherever it is needed.

Just like with carbohydrates, though, protein is widely misunderstood too. The same people that believe that we should, by default, consume as little carbohydrates as possible also believe that we should be consuming as much protein as possible. They will go for anything that states “high protein” on the label because they believe that it is the healthiest choice. Unfortunately, the “high protein” sticker is just a cheap marketing trick that most corporations make use of these days and the matter of the fact is that protein is like anything else we consume – the amount we consume should match our activity level. If you are doing heavy weight-lifting exercises on a daily basis, you should definitely have a high protein intake (1-2g per pound of bodyweight). If most of your workouts consist of cardiovascular work like running, treadmill work, elliptical work etc., or minimal light-weight work 2-3 times a week it’s highly likely that you won’t even be needing 1g of protein per pound of bodyweight.

Personally, I have six fairly heavy weight-lifting sessions a week, and I typically consume a daily 200-220 grams of protein, which, for me, is about 1.3g of protein per pound of bodyweight.

 

Fat

Most of the fat we consume is better known as triglycerides, a molecule consisting of fatty acids. These triglycerides are digested and then packaged as lipoproteins in the liver, after which they will then get sent out into the bloodstream to be transported to whatever location they are needed. They either get transported to cells where they are needed for energy or stored in fat cells as body fat if there is an excess intake.

To get better at turning triglycerides stored as body fat into fuel, some people resort to a ketogenic diet. A ketogenic diet is a diet consisting of a high fat intake and low-carb intake, which aims to force the body to burn fat instead of carbohydrates for its main source of energy. To understand how this works, it is important to note that the brain and the central nervous system mainly uses carbohydrates as its main fuel because carbohydrates can cross the blood-brain barrier, whereas fatty acids can’t. So, after a few days of high-fat/low-carb consumption, the body realizes that it needs an alternative energy source for its central nervous system and therefore begins to produce what is known as ketone bodies from the triglycerides stored in our fat cells. Once we achieve a high enough concentration of ketone bodies in our blood, these ketone bodies can then be used by our body’s tissues as a source of energy.

A way to mimic the benefits of a ketogenic diet without necessarily having to switch to a high-fat/low-carb diet is to combine your current preferred way of eating with a time-restricted feeding (TRF) diet. A TRF diet doesn’t require you to restrict your carbohydrate intake but instead requires you to restrict the amount of time you spend eating throughout the course of a day, prompting you to fast for a period of your day. Once we begin fasting, we can temporarily force our bodies to go into a ketogenic, fat-burning state for a short period of time, relying on the production of ketone bodies for energy.

If you want to know more about how time-restricted feeding and other types of fasting works, check out my previous post on the subject here…

 

© Body Mind Management, 2016-2017. Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to bodymindmanagement.com with appropriate and specific direction to the original content.

 

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I asked people how they overcame worry / Here’s what they said http://bodymindmanagement.com/mind/i-asked-people-how-they-overcame-worry-heres-what-they-said/ http://bodymindmanagement.com/mind/i-asked-people-how-they-overcame-worry-heres-what-they-said/#respond Tue, 18 Apr 2017 08:07:42 +0000 http://bodymindmanagement.com/?p=842 When it comes to worrying, everybody has their own technique to dealing with it. Unfortunately, the technique that the majority of people choose to use in this day and age is the one that buries the worry.

At the core of dealing with worry is acknowledgment, because acknowledgment is needed to bring your troubles before the light. Once you bring your troubles before the light you’ll discover the beauty of perspectives. When you focus solely on burying your troubles and worries you lack the presence of perspective and you are at that point only able to ask yourself the question “what if”? In dealing with worry, the question “what if” is the definition of evil, as it only amplifies your worries repeatedly in the circle of inevitable mental meltdown. Well, once you gain the power of perspective, you’ll be able to ask yourself the question “so what if”? You’ll move a step beyond the core, a step closer to the path that is accept.

Accept cannot appear without acknowledgment because you cannot go from A to C without having first gone from A to B. After walking the path of accepting the possible consequences of your worries by posing the question “so what if”, it’s time to now act. It’s time to act and ask yourself the final question “so… what now”? The end of your path beyond your worries splits in two, and you’ll have to face a choice. Fall back into the darkness, this time even deeper, and once again ask yourself repeatedly “what if”, or continue towards the light and make the choice to actively act towards dealing with your worries once and for all.

I asked 6 people on the questions and answers forum Quora how they personally dealt with worry. Here’s what they said:

Kelly Schweighsr

Kelly Schweighsr has a clever system she uses to deal with worry. First of all, she always starts off by taking a step back and realizing that 95% of the things she has ever worried about never ended up happening. Then, she puts a time limit on worry, no matter what she might be worrying about. For bigger situations, Kelly only lets herself worry for a maximum of 5 minutes and for less serious worries she only gives herself 60 seconds. Within that period of time, she focuses only on the worry and plays out every single negative outcome. Almost like letting yourself punch a punching bag for a specific period of time, going all out and then completely stop hitting the bag when the time ends. Kelly says that you should spend this short amount of time to “Revel in your worry! Drown yourself in it! And then, when you have worried for the appointed amount of time, simply stop worrying”. Five concentrated minutes of worry is probably better than one minute of worry five times throughout the course of an entire day.

Timmy Pitcock, Former convict

Timmy Pitcock deals with worry by finding comfort in religion. He believes that “worry is a lack of faith in a positive result for a situation”. Timmy believes that God doesn’t look at what we do as humans, but instead “the foundation that moves our heart”. That way, we need not worry if we know that our deepest intent, no matter the situation we are worrying about, is pure and positive.

Adrian Low, Psychologist

Adrian Low believes we should deal with the negative by drowning it in positive. He believes that worry is a form of rumination and that the opposite of rumination is meditation. Adrian says that by engaging in mental activities such as focusing on the breath, sounds and positive thoughts will leave no room for rumination. “Constantly feed[ing] the mind with positivity instead of chewing negativity will eliminate worry”.

Lewis Nakao, Software Engineer

Lewis Nakao bases his worry-fighting theory on the philosophies of the Japanese religion Tenrikyo. Within Tenrikyo, he says, there is a term called Hinokishin. According to Hinokishin, the body we have as humans is not owned by us but instead borrowed by a holy being. Therefore, Hinokishin basically symbolizes the fact that we should be grateful and joyful for just being alive, and that our actions in life should be based on this thought. Exactly to this point, Lewis Nakao notes that “reminding myself that I should be grateful for having a healthy body reduces my worries and makes my other worries not be such an issue”. Whatever we have in life – whether it be a healthy body, a place to stay or just the ability to get up in the morning – the majority of us have the ability to smile by choice. Once we realize that we are lucky just to be alive, we should choose to smile, because in that moment we should also realize that our possibilities life are endless. Gratitude equals freedom.

Rob Hanna, Innovation Architect

Rob Hanna says that feelings are something we can freely choose to change, or not, at any time. Instead of being controlled or reactive to internal feelings, Rob believes that we should bring these feelings into the conscious mind. He cites Dr. Manfred Clynes who, in his studies, has found that we as humans can only feel one feeling at a time. With that in mind, we should simply be able to immediately change a negative feeling into another feeling that we better prefer. “Why worry if it doesn’t feel good?”.

Lishui K Springford, MindTree

Lishui says that happiness is the result of “overcoming a known obstacle to a known goal”. That way, worrying is typically a result of facing an obstacle on our path towards a goal we want to obtain, whether that goal is a specific outcome or situation we are looking to be played out for us. According to Lishui, worrying is attempting to prevent or “needing to control a situation that is threatening to get out of hand”. The way she prefers to deal with situations like these is by first trying to talk it through with someone in order to gain clarity because what clarity enables us to do is view a situation objectively. Once she’s gained clarity and reviewed the given situation objectively, she starts getting practical and begins doing what it takes to get to her goal, regardless of her thoughts about what might happen. The great author and life coach Dale Carnegie once noted that one of the best ways to deal with worry was to get busy. The more time you spend on doing, the less time you have to waste on thinking.

 

 

© Body Mind Management, 2016-2017. Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to bodymindmanagement.com with appropriate and specific direction to the original content.

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