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Organic{Iron}

The OrganicIron Method :

For those interested in skill development and expanding your ‘physical intelligence’ through the practice of Mobility, Strength and Coordination.

  • Learn to correctly use the muscle you take for granted -> Specially those involved in breathing, balance, vision and posture.
  • Train your REFLEXES and learn to take advantage of them in order to optimize your movement.
  • Learn to harness your mind-body connection, and how to use it!

Want to know more about the Organic{Iron} Method?

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Body Awareness

Body Awareness involves Body Image as well as Proprioception.

Body Image,
is the picture of yourself you see in your head. The majority of people need to work on creating a healthier body image. It is unfortunate but we live in a society where ‘Image’ is important. I agree it is, but a “Healthy” body image is what we are after.

Proprioception,
is your physical body’s ability to feel. People often need work with this too, much of balance comes from your ability to ‘feel’ your centre of mass over your feet.

Improving these,
will enhance your life. Realize ‘You’ are your body & mind. Health in one carries benefits over to the other. Strengthening your proprioception and body image will lead only to a better You.

HOW?

  • Body Scan
    – scan your body head-toe, joint by joint – – just ‘feeling’ what state your body is in right now.
  • Visualization
    – imagine standing in front of a mirror, or imagine a specific body part. In your mind, You are in control – shape your image to reflect your goals.
  • Ideally Both Together!
    – imagining performing the movement while actually performing the movement …. very Meta!

This is an important topic, but very rarely talked about.

The truth is, with as little as 5 minutes of practice a day, you can make huge strides in improving your movement and your quality of life.

All it takes is actually doing that ‘practice’!!! = You must COMMIT to it.

There are just over 90 days left in this year, what are you going to do with them?

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Keeping The Blade Sharp

“Keeping The Blade Sharp” is a practice I embrace as a StrongFirst Instructor.

  • It means practicing what I preach and not letting my own training go to the wayside as I get busier with new clients.
  • It allows me to stay in touch with the experience that I am putting my athletes through.
  • It holds me to a higher standard of strength and conditioning.
  • It provides me with the opportunity to learn from the struggle – for strength is made only in the forge.

This commitment keeps me healthy.

YOU TOO should make this commitment!

I am not saying drop everything and become a StrongFirst Instructor (not against the idea either) – but what you should do is make a commitment to a movement routine.

In previous posts I have discussed what type of exercises you should be focusing on and talked all about functional movement, so I won’t go into it now.

All this is to say that you need to be continuously practicing these functional exercises, and using a corrective movement strategy if you have any weaknesses / asymmetries.

Why? Simply because:

If you don’t use it,

You lose it.

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‘MED’s 4 Sleep

These are your Sleep MED’s …

Sleep Factors :

  • Dark
  • Cold
  • Quiet
  • Duration
  • Timing of:
    • Movement
    • Nutrition
    • Supplements

Jet Lag :

  • Light
  • Movement
  • Nutrition

Mindset :

  • Reduce stress-stimulus
  • Prime mind for your morning / positive affirmations
  • “Remembering” to help fall asleep

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Sleep Factors for setting up a Sleep Factory

Keep your bedroom as dark as possible.

  • Dim lights as evening progresses
  • Reduce exposure to Blue light during evening
  • Get Sunlight in the morning

Keep your bedroom cool.

  • Body temperature of 60C
  • Hot / Cold exposure (shower)

Keep bedroom quiet.

  • White noise

YOU NEED 6-9 hours

  • Yes there are outliers
  • Below 6, above 9 = higher risk of disease and all-cause mortality

YOU NEED to exercise

  • Not too close to bed (2-3 hours before bed)
  • Overtraining can cause insomnia

YOU NEED to eat properly

  • Not too close to bed (2-3 hours before bed)
  • Avoid stimulants & depressants in the afternoon (6 hours before bed)

You MAY need SUPPLEMENTS

Remember to cycle your dose over/under the recommended dosage:

  • Melatonin
  • CBD
  • GABA
  • Calcium & Magnesium + Stack
  • Vitamin A
  • Valerian Root
  • Tryptophan

JETLAG

= adjusting your circadian rhythm to match your geographic location

  • Expose yourself to hormetic stress first thing in the morning
    • Sun light
    • Exercise
    • Eat  

MINDSET

  • You MUST ACTIVATE your Parasympathetic Nervous System
    • Breath work
    • Essential Oils
    • Gargling / Hand warming / Tummy Rub / Palming
  • You MUST DEACTIVATE your Sympathetic Nervous System
    • Reduce exposure to stress
    • Reduce stimuli in general
    • Journaling
  • Prime your Mind
    • Positive self talk / Mantra
    • Imagine your ‘best possible morning’
    • Remember peaceful moments in your past.

YOU MUST HAVE CONSISTENCY

  • In your light / dark cycle
  • In the hours you wake & fall asleep
  • This is the only way for a human body to synchronize wakefulness & sleepiness to the appropriate times of day. (I.E. adjust external conditions and force your body to adapt.)
  • Consistency is the key to many things – including health, strength, and intelligence.
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‘MEDs’ 4 Mindfulness

MINIMAL EFFECTIVE DOSES that will keep you healthy and happy

1. Movement

2. Nutrition

3. Mindfulness


MINDFULNESS

  1. ’Super’ Mindful Breath
  2. Identify Your Emotion
  3. Check-In With Your Future Self
  4. Smile, Move, Talk or Try Something New

The term Mindfulness is thrown around a lot these days, but what does mindfulness even mean?


In defining something it is often helpful to define what it is not:

  • Mindfulness is not judgement
  • Mindfulness is not attachment
  • Mindfulness is not an escape from reality

Now let’s look at what it is:

  • Mindfulness is paying attention
  • Mindfulness is learning
  • Mindfulness is observing the ‘present’ / current reality

 

Before we go into how mindfulness can help us cope with stress, it is important to understand that a ‘mindfulness practice’ is simply a habit of paying attention, learning from and being aware of the present moment –  and then responding appropriately.

That being said, we believe it ‘appropriate’ to equip you with some information on Habit Formation….

Ever heard of that it takes 21 days to form a habit?

Unfortunately, this statement is not exactly true… In general people overestimate what they can accomplish in one year and underestimate what they can do in 5 years.

In fact, this research states that it ranges between 18 and 254  days to form a habit!

(depending on one’s motivation / how much you enjoy the habit you are trying to form)

An expert in motivation and habit formation, James Clear, sites this research in one of his articles. He states that it actually takes about 66 days to form a new habit.

 

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Now let’s get back to the topic at hand = ‘How To Deal With Stress In The Moment’

I.E. How to use Mindfulness as a tool to cope with stress!

Here are 4 tricks, or ‘minimal effective doses’ of mindfulness that you can use when faced with a stressful situation.

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  • ’Super’ Mindful Breath

 

      • Just 1 breath, in and out – but do it like you really mean it. Momentarily distracting yourself from the stress at hand by focusing on this single breath not only feels good, but reduces anxiety in the brain because the human brain can only focus on one thing at a time! *, *, *.

 

  • Identify Your Emotion

 

      • Name which emotion you are currently experiencing. Simply saying to yourself ‘I am Angry,’ when you are upset will help you catch yourself from doing something you might otherwise regret. * Furthermore, doing so has proven to increase the density of grey matter in your brain! *, *.

 

  • Check-In With Your Future Self

 

      • If you know your angry, and stressed, and maybe a little hungry – a good practice before making any decisions is to take a second and think how you will look back on this decision in 5 minutes, 5 days and in 5 years. Will you still have the same conviction you do now?

 

  • Smile, Move, Talk or Try Something New

 

    • If you are feeling anxious and don’t have to interact with your stress face to face ‘right now’ – doing something as simple as going for a walk, or whiching to a task that you know you enjoy, will help reduce stressful feelings. Smiling and raising your gaze (not your head) up to the ceiling will release endorphins and boost your mood. Talking to a friend helps put things into perspective by getting you out of a self-induced negative feedback loop. Novel experiences have a similar effect as #1 – i.e. distracting you from your current mental state.

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One final note:

Don’t Expect It To Work Every Time!

    • Don’t expect mindfulness to be a cure for your stress. Conditions are never really right for being in the present moment. You can be the most mindful person in the world and still act out. You can practice conscious breathing all day and still feel negative emotions. Mindfulness and meditation should be done for their own sake and not for their results. In the long run it has proven to improve longevity and quality of life, but until then – practice makes perfect.

 

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Do you think it will be hard to implement this stuff?

If you feel daunted by this information – then let’s set up a consultation,  and we will help you figure out how to implement this stuff into your schedule.

Remember this for whatever habit you want to start (i.e. any New Year resolutions).

All Habits have a 3 part cycle:

  1. Reminder / trigger
  2. Routine / the habit of choice
  3. Reward / every new habit requires a reward for it to stick

Up to 40% of our daily activities are done habitually. They are context dependent and often occur at the level of our subconscious – that is, we don’t even realize it is a habit!

If you want to understand more about habits and how they affect our daily life check out this book by Charles Duhigg: The Power of Habit

  • Here is an interview with the author.

If you want some help in beginning your mindfulness practice feel free to contact Martin or Tyler any time, or follow the steps laid out from the link below:

5 steps 2 Making Meditation a Habit

  1. Schedule it
  2. Dedicated a space to it
  3. Keep it simple (just breathe)
  • Calms and clarifies / creates base-line / super easy
  1. Keep it short (with 60 seconds)
  • Or even just a single (super) mindful breath!
  1. Bring your seated practice into your daily life
  • Walking / Driving / Eating etc…

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Martin Colangelo : “The Better Movement Specialist”

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