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241: Biohacking for Moms, Anti-Aging & Raising Amazing Kids With Ben Greenfield — Debora Mary – Blog

My guest today is the exceptional Ben Greenfield, and since he won’t share his mile-long list of accomplishments himself, I’m going to brag on him for a bit. He is a life-long complete nerd (which I can say because I’m one too). He started college at 16 and studied anatomy, physiology, biomechanics, pharmaceuticals, microbiology, biochemistry,… […]

via 241: Biohacking for Moms, Anti-Aging & Raising Amazing Kids With Ben Greenfield — Debora Mary – Blog

Incidental Training could save Your Life!

Incidental Training: Everything Can Be Training

By  on March 11, 2019

I saw an interesting documentary on the BBC a while ago called ‘The Truth About Slim People’, that followed the lives of slim people to see what they did differently from their larger counterparts. These people didn’t eat particularly carefully, or stick to any exercise regime, and yet they never seemed to gain weight.

Meanwhile, some people who count every calorie still don’t seem able to shed the pounds.

While I discussed some possible reasons for this in a previous video, the idea that this program honed in on was that the slim people were simply more active throughout the day. They would walk more, they would bob their leg, and they would take the stairs instead of the elevator.

This concurs with an interesting theory that our body will automatically seek a state of homeostasis and therefore prevent us from losing weight. Ever noticed how your weight doesn’t fluctuate on a week-to-week basis much? That’s probably because your body ramps up and down activity in order to adapt to the amount of calories you consumed that day.

Eat a little more, and you might find that you think harder (that’s right: thinking burns calories), you move a little faster (perhaps there is a spring in your step as you bound up the stairs), you shiver more, and your metabolism ramps up.

Conversely though, on days where you didn’t quite get as much to eat, you might find yourself crashing out early on the couch, lowering your resting metabolic rate (study), and tossing and turning less when you sleep. Your body has reached a state of healthy homeostasis and it requires a pretty big jolt to break this comfortable equilibrium.

Use a fitness tracker and you might be forgiven for thinking that the workout you just did helped you to burn a ton of calories. 180 in an hour is roughly an average for weightlifting for instance. The problem is that we often forget to deduct the calories we would have burned that same hour by just doing nothing. That’s probably around 50. Meanwhile that really you only burned an additional 130 calories – less impressive. That’s like a four finger KitKat.

The point of all this is that when it comes to health and particularly weight loss, the amount of movement you do throughout the day is probably more important than the amount of effort you put in down the gym for an hour.

More Reasons to Move Regularly

And this makes sense too when you consider our evolutionary background. In the wild, we would not have spent 95% of our time inactive, and then attempted to blow all of our energy in a single hour of intense weight lifting! Is it any wonder that this often leads to injury?

Sitting all day is actually immensely destructive for our health and has been linked with all kinds of health problems. According to widely reported research conducted a couple years back, sitting increases your chances of suffering from a wide range of diseases. In the study, Brazilian researchers looked at data from 54 countries and found that across the board, sitting for more than three hours was linked to 3.8% of deaths from all causes. The conclusion? That restricting sitting to less than three hours a day could increase your lifespan by an average of 0.2 years!

Another piece of research looked at information from across 47 previous studies and found that sitting raised the risk of cardiovascular disease, cancer, type 2 diabetes and ‘early death’ (cardiovascular disease and cancer will do that…). What’s more, this held true even for those that exercise regularly. In other words, you can’t ‘undo’ a lifetime of sitting by hitting the gym a few times a week. Physical activity helps but only to a small degree (those that are physically active are 30% less likely to die but they don’t get let off the hook!).

Another study conducted by a team from the University of Queensland in Australia had even more morbid findings. They found that on average, each hour of sitting in front of the television would reduce the life expectancy of adults by 22 minutes!

In another study, a team at the University of Queensland in Australia analyzed data on the television- viewing habits of 8,800 Australians. They calculated that each hour of television correlated with 22 minutes off the average life expectancy of an adult older than 25.

Remember that correlation does not mean causality! And I certainly wouldn’t put too much stock in these findings… but still, it’s definitely an interesting point to consider.

There are more reasons to move regularly too. Doing so, for instance, can help to combat anxiety (study), boost executive function (study), and reduce blood pressure and other markers of poor health.

The Solution: Incidental Exercise

So what is the solution?

One answer is ‘incidental exercise’. This refers to the exercise that you do throughout the day and typically encompasses things like ‘taking the stairs instead of the elevator’ or carrying shopping to your car.

If you’re struggling to lose weight, then take a look at your daily routine and ask yourself how much activity is involved. If you drive to work, sit at a desk, then come home and sit on the sofa… then you have room for improvement!

Incidental exercise is really about making healthy choices throughout the day: doing things like getting off the bus a stop early.

You are simply making the conscious decision to move more, thereby overriding your body’s attempt to maintain homeostasis. If you set yourself reminders to move or use tricks like standing desks, then you can reduce the amount of time you spend sat down.

Take a look at your routine and find places where you could easily insert a little more activity without making yourself overly tired or sweaty.

You can even set yourself easy little goals – such as doing ten press-ups every hour, on the hour. You’ll be surprised at how much lighter, more energetic, and less stressed you feel.

The Next Level: Incidental Training

But we can take this a step further with what I like to call ‘incidental training’. I assumed this was already a thing, but looking around I couldn’t find any reference to it.

The idea behind incidental training is simple: you’re going to integrate actual training into your routine – so that you aren’t just doing a single workout a day, but are also distributing shorter ‘micro workouts’ throughout your day.

Examples might include performing single legged calf raises off a curb while waiting for a bus, or performing an isometric curl against some railings. I use calf raises while bouncing my baby to sleep, and I play a game with here where I hold her in the air and perform sit-ups. You might keep a grip trainer by your kettle and use that whenever you’re waiting for the water to boil. Or you might perform some stretches in the shower. You can curl shopping bags and suitcases, or you can do a pistol squat down to the ground the next time you need to pick something up that you’ve dropped.

Another old trick is to leave a piece of equipment somewhere and then use that every time you go past. A lot of people do this with a pull-up bar – performing chin ups or pull ups every time they walk through their doorframe.

Or how about doing a very short 5 minute run around the block before lunch?

Does this work? What about overtraining you ask?

The answers to both these points depend on the type of training and what your goals are.

Studies show that micro workouts involving cardio are sufficient for increasing cardio fitness to some degree and that they actually help to improve adherence. Beyond a basic level of fitness though, you’re likely looking at HIIT sessions, which are still very intense and will leave you sweaty and panting for a good while.

It is possible to encourage growth in your muscles in a short space of time by using intensity techniques like drop sets to flush them with metabolites and cause muscle damage. Target a single muscle group, do a couple of drop sets, and in 10-15 minutes you can get a decent burn going that will equate to growth the next day. But doing this repeatedly throughout the day will take time, leave you sweaty, and potentially prevent recovery.

Lifting a very heavy weight on the other hand for just a couple of repetitions is even more likely to be effective in increasing your mind-muscle connection, your correct movement patterns, etc. Again though, there is some risk of burning out your CNS here, and of introducing injury. And it’s hardly convenient!

So we need to be strategic.

High rep and high weight work can be useful throughout the day as a way to ‘top up’ your training, to make up for shorter or missed workouts, or to feed the muscles with enhanced blood flow, to encourage recovery and growth. You can trigger significant changes in a short space of time, as long as you have been training long enough to know what triggers your body to change.

This is one way I’ve been coping with the lower energy levels and reduced free time that comes from being a parent.

Likewise, by using lighter weights and body weight, you might be able to benefit from what is known as ‘greasing the groove’ – as described by Pavel Tsatsouline. This means that you’re repeating a movement over and over again, so as to improve your ability to perform that movement correctly. This applies in golf where overtime your swing becomes more and more perfect.

But seeing as ‘strength is a skill’, you can see the precise same benefit by performing very light deadlifts if you keep a barbell in your garden. Pull-ups are also a great example, as are things like attempting handstands or planche. Keep some parallettes by your TV and have a go every now and then throughout the evening. You’ll be reinforcing neural connections through a process called myelination, thereby improving the efficiency of the movement, and thereby the strength.

Practising pistol squats

Better yet: why not try using overcoming isometrics to increase neural drive (static contractions where you push or pull against something without moving), or the concentric-only exercises I talked about in my work capacity video. In short: removing the eccentric portion of the movement that often incurs the most muscle damage and inflammation means that training is less likely to impede your subsequent workouts.

That’s why the aforementioned example of squeezing a grip trainer while the kettle boils is perfect.

Look for ways to insert incidental training into your routine to complement your current program, and you could see significant strength, size, and endurance gains.

Training Other Things

The other thing to remember is that weightlifting is not the only kind of training. I talked about a training program for the mind the other day, and discussed ideas such as performing mental arithmetic to boost working memory. You can easily do this while doing other mundane tasks.

Or how about engaging in a little ‘mindful ironing’ – meaning you focus 100% on the ironing to turn it into a form of meditation!

Flexibility is something that can be practiced anywhere, any time. Again, stretching in the shower is ideal, as is stretching before bed to improve sleep.

Or what about throwing a few punches next time you’re watching TV?

Why walk somewhere when you can jog? Or jog backwards and develop your legs and coordination in a whole new way? Who cares what people think.

Why stand when you can stand on one leg and improve your balance?

Why write when you can write left-handed?

Why go through the gate when you can jump over it?

EVERYTHING can be training.

Closing Thoughts

Whether your aim is to get the blood pumping and improve your health with a little more light activity throughout the day, to squeeze training in around an intensely busy schedule, or to improve a specific skill; incidental training is an excellent option. For me, this was the only way to add flexibility training into a hugely packed regime! Let me know in the comments down below how you turn everyday activities into convenient workouts.

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About the article writer Adam Sinicki

Hi there! My name is Adam Sinicki, I’m an entrepreneur, psychology graduate and amateur bodybuilder interested in fitness, self-improvement, technology, and transhumanism. I run an online business (NQR Productions) which allows me to live the lifestyle I want: getting time to hit the gym and to work on my projects and apps. Stick around and I’ll be sharing my experiments and adventures in brain training, bodybuilding, productivity, business, and technology.

Online Business Lessons From My New Book – Thriving in the Gig Economy — The Bioneer

I am very excited to announce the release of my new book: Thriving in the Gig Economy: Freelancing Online for Tech Professionals and Entrepreneurs. As the title suggests, this is a book about selling services online on a freelance basis but it should also have relevance for anyone who is interested in business, in productivity, […]

via Online Business Lessons From My New Book – Thriving in the Gig Economy — The Bioneer

Happy Holidays!

Wishing everyone a Merry Christmas along with a Happy New Year too!!

May your dreams become your reality as you enjoy a Boundaryless Life of Happiness + Health + Prosperity!!

 

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work + life CAN= Balanced Life!

                                              Work + Life = Balanced Life!

Work-life balance when speaking it aloud, hearing it seems like something from a fantasy movie, but it is a challenge that many of us face, including many of us who are becoming entrepreneurs. Knowing what it actually means & how to make it work for you is key.

When people think of an entrepreneur, the image that comes to mind is a super ambitious, Type A personality who works 24/7 to manage every aspect of his/her business. It’s very rare that an entrepreneurs’ personal life is talked about, but they matter.

There is a stigma in the entrepreneurial world that there is no way to maintain a sense of balance while running a business. This isn’t necessarily true. Let’s face it. Being an entrepreneur is no walk in the park. Oftentimes, it can feel like having a life doesn’t come with the territory.

It begs the question… is a  work-life balance even possible for an entrepreneur?

It starts with debunking the work-life balance myth and finding what is it that works for YOU. In the words of Zig Ziglar, “I believe that being successful means having a balance of success stories across the many areas of your life. You can’t truly be considered successful in your business life if your home life is in shambles.”

 

 

                        As an entrepreneur, do you struggle with work-life balance?

 

 

If so, you are not alone – join the club! Here lies the problem. I think people get caught up with the word, balance. In many ways, it feels like an unattainable standard to strive towards. When people can’t achieve it, it can make them feel like a failure.

Everyone secretly craves work-life balance, but not everyone knows what it looks like. It’s important to realize that work-life balance feels and looks different for everyone, based on one’s personality type, commitments, careers, priorities, and goals.

When you are an entrepreneur, it can never feel like there is never enough time in the day to accomplish everything. Research shows that people at all career levels suffer from the emotional and physical damage of workaholic expectations; destructive, stifling management practices; and a lack of sufficient vacation and leisure time — all in the pursuit of “success.” Typically, we frame such damage as products of not having a balance between work and life.

Don’t get me wrong, I know that running a business requires hustle and hard work, but it’s also equally important to take care of yourself.

Gary Keller said it best, “Work is a rubber ball. If you drop it, it will bounce back. The other four balls—family, health, friends, integrity—are made of glass. If you drop one of these, it will be irrevocably scuffed, nicked, perhaps even shattered.”

The concept of work-balance implies that work is something external to our life. However, when it comes to being an entrepreneur, this is far from true. If you think about balance as a scale, eventually the pendulum needs to swing, and that’s exactly how life works.

When you are first building a business, perfectly balancing every area of your life is not an option. In many ways, you may need to abandon the idea of work-life balance altogether. I remember in the early days of my business. In the early stages of my business, I would work hours on end. I sacrificed time spent with friends and family. I didn’t spend money on going out or buying things for myself. Everything I had was invested in my business.

I knew how much time, effort, persistence and hard work it was going to take in order to achieve success. However, I always knew that it was a short-term sacrifice that I was making, for the long-term vision that I wanted to create in my life. Once my business started to grow, I was able to devote more time to other areas of my life.

It comes down to finding OUR true balance and not feeling like we have to fit into a box of what everyone thinks balance looks like. I think that finding your flow is even more important than work-life balance. The goal of living in a state of flow – whether it’s emotional, mental or physical – is acting in alignment with your true self.

When you find your flow, work-life balance becomes less about getting everything “right”, and more about tapping into your unique rhythm that serves your work and life. By making this simple shift in perspective, I believe that our lives become happier and our businesses flourish.

Let’s face it, we are all just trying to do our best.

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When we put too much pressure on ourselves to be perfect, we get stuck and feel more out of balance. The entrepreneurial journey is one that requires business owners to constantly evaluate and re-evaluate what is best, from one moment to the next. When the world changes, we need to change alongside it.

In his talk, Off Balance On Purpose: The Future of Engagement and Work-Life Balance, Dan Thurmon says that, “We beat ourselves up in the pursuit of this idea of balance, thinking if we work hard enough, or we are smart enough, or long enough, that we can get to this moment where it all evens out.”

Let’s explore 7 ways that you can redefine what work-life balance means to you and find your flow.

 

  1. Determine What Success Means To You

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Have you ever asked yourself what success means to you? If not, now is the time. Make a list of all of the things that make you happy and fulfilled. Success means different things to different people. When it comes to entrepreneurship, it is crucial that you define what is important to you and your business, and then act on it.

Is your work in alignment with your values?

It’s possible that your values may shift over time, but make sure that you are always taking into account what matters to you. I believe that true fulfillment in life is achieved when we make the conscious decision to honor what matters to us and live and work in alignment with that truth.

  1. Find Your Purpose

 

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As challenging and difficult as your entrepreneurial journey may be, it should never feel like work. When you are living ON purpose, you are able to find meaning in everything that you do because you are passionate about it. You have a higher vision for your life, and that is what propels you forward.

Lori Greiner once said that “Entrepreneurs are willing to work 80 hours to avoid working 40 hours a week.”She couldn’t be more spot on. As an entrepreneur, I resonate with this message. There were times in my life when family and friends didn’t understand why I was working SO hard at something that I wasn’t making any money from.

My purpose trumped any criticism or judgment because I believed so much in what I was creating. When you make your purpose your profession, you experience the ultimate form of balance. Your work simply becomes a natural part of who you are.

  1. Build A Support Network

 

Image result for your network is your net worth

As an entrepreneur, it is so important that you have a solid support network, both at work and at home, who is committed the vision that you have for your business and your life. There were many times in my life when I may have derailed if I didn’t have friends and family that there were to lift me up and remind me of my “why.”

This is why I highly recommend that all entrepreneurs find a mentor, a coach, or a mastermind group that can help them navigate the storms that entrepreneurship brings with it.

Business can be a rollercoaster ride of highs and lows. You have to be ready and willing to strap yourself in be prepared for anything and everything. However, when you’ve got a team of people in your corner, cheering you on, it helps the ride feel a lot less bumpy.

  1. Unplug to Unwind

 

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When you are constantly ON, you are never really OFF. It may feel like you are going above and beyond, but making the choice to never unplug from technology could actually be a detriment to your productivity.

Research suggests that being distracted by email and other messaging systems may functionally lower your IQ. Your judgment may become clouded, and you may switch to a more reactive approach to information.

How can you focus on anything else if you are constantly online? You may be sitting there thinking, “Stefan, how do you expect me to remove myself from technology?” As an entrepreneur, I agree that being online is a necessity. However, there comes a point when you need to walk away from it and take a break.

In order to unplug, you need to set boundaries for yourself. Determine how and when you will work and stick to that plan. Doing so will ensure that you live a happier and healthier way of life.

  1. Become A Delegating Master 

 

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Sometimes it can be hard for entrepreneurs to delegate tasks to other people because they get stuck in the story that, “Nobody knows my business better than me.” While this may be true, it’s not a working smart mentality. At all costs, avoid doing everything because it is the surefire way to experience burnout.

You are only setting yourself up for failure if you think that you are the only one that can achieve your business goals. Delegating work can significantly help you work on your business instead of in it. Successful entrepreneurs know what their weaknesses and they delegate accordingly.

When you hire the right people, it allows you to stop wearing so many hats, so that you can focus on what matters most to your business success.

  1. Set Healthy Boundaries 

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When I first started my online business, I thought that success meant that I needed to be available 24/7, and I would feel guilty if I wasn’t. Over time, I started to realize that this wasn’t a healthy way to live.

In order to find your flow, you need to establish healthy boundaries so that you can stay on course with your business, while still feeling like you are taking care of yourself. Sometimes setting boundaries is about saying no when people want you to say yes. It comes down to knowing your limits; deciding what is acceptable for you and your business.

By communicating your boundaries to others, not only will you be respected, but it will also free up your time to do things that matter to you and your business.

  1. Schedule YOU Time

Image result for schedule your time

We live in a world that encourages a work hard attitude, even if that means at a cost to our physical, mental and emotional health. People wake up, slam a coffee, rush to work, check their emails and live and work on autopilot. It has become normal, but it’s killing people.

It may come as no surprise to you, but studies show that entrepreneurs are at high risk for burnout.

Knowing this reality, I promised myself from an early age that I was going to do whatever it took in order to prevent against this, which is where my passion for morning rituals come in. I have been practicing them since I was in high school.

This is my time to find my center and get grounded for the day ahead. It is one of the reasons why I have been able to achieve so much success in my life. Creating a consistent morning routine, like meditating, reciting positive affirmations or going for a walk in nature, will ensure that you start your workday on a high vibe note. Trust me when I say that it works.

Work-life balance is all about finding your flow.

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Instead of obsessing over attaining work-life balance, redefine what balance means to you and your life. What does that look like for you?

 

Here’s to enjoying a Boundaryless Life for 2019 through Balancing Work + Life!

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Happy Thanksgiving!!

 

Happy Thanksgiving_

Happy Thanksgiving_

Wishing all of you folks a Happy Thanksgiving.

Reflect and be Thankful –

for the sunrise that greeted you

the wonderful potential within the day you can make use and learn from

most important …

All the people in your life who add meaning to it.

Happy Thanksgiving Boundryless Explorers!!

HT__Generations

 

Building an Awesome & Affordable Home Bodyweight Gym — The Bioneer

As most of you know by now, my wife and I are currently expecting our first child. In fact, she was due in several days ago, so she could arrive at literally any moment now. 1,184 more words

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