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Keep Going ~ Keep Growing Boundryless !!


Boundryless Determination

Boundryless Determination




All: Don’t let a setback stop you from your dreams. Hope this helps, shared with some of my friends over the weekend and will post here. Yeah, each time before doing workouts I knew my a** was going to get kicked big time.

But also reminded me of saying read from Navy SEAL Richard Machowicz, “We all have conversations with ourselves all the time and they play a tremendous role in what we do. The conversation that one has with him or herself is what kills you. Especially under extremely stressful situations like “hell week” where you are almost up for 110 hours a week! I had to get myself in the mindset of never giving up no matter what. A buddy of mine gave me a quote which stated, “A man can only be beaten in two ways: if he gives up or he dies.” I had that quote in my wallet until the pencil marks rubbed off. I really lived that motto.

I decided that if I am *not dead*, then I *cannot quit.*”

Have read where intense training is as much mental as physical. That it builds a person that will not quit; developing their heart. If you do not have heart, you could be the greatest athlete in the world. However you are going to cave when the pressure comes. You have to have the guts to finish what you start.

Also Mr. Richard Machowicz stated, “if people can say yes to the following three questions, they have the guts to finish anything: * **

1. Are you willing to make a choice? *Very rarely do people make choices that fundamentally effect their lives. For example, changing channels on the TV is not something that fundamentally effects your life. You have to step up to the plate and make a fundamental life changing choice. *

2. Do you have the courage to start now?* We get people that make choices but do not do anything to get started. Half the people that made a choice drop out at this stage. They do not take the first step to move in the direction that they want.* **

3. Do you have the commitment to finish?* You can start, but can you finish? This is where most people disappear. Very few people finish. People can start things, but can they see it through the end? Can they be there when it matters? Would further like to share a video that has really been inspiring.

It’s on YouTube and here’s the link….. http://www.youtube.com/watch?v=-vB59PkB0eQ

Want to thank you Jon for getting Intense Conditioning out to us, the awesome nutrition too, that will both inspire us, both mentally, as well as physically. Along with the building blocks of what is real no nonsense nutrition.

By the way really enjoyed the Pistachio and chicken patty, breakfast bruschetta, along with other delicious recipes you have for us in the “Cooking for the Fitness Lifestyle”. Truly awesomely delicious recipes that are also healthy. Been enjoying growing this week with the All the Two’s never realized such a small number can have real productive results. Even though the last set was sweatin’ like a freight train and breathing like one too.

But the results were awesome…mentally and physically. Mid-week the practice day was great, giving the opportunity to really focus on them, but mindful of making progress in them too. Friday, I called third a** kickin’ day, was “Boxer’s Dream MK1″ and took me to a whole new level of good pain. Like one coach used to say, “Pain is weakness leaving the body.” Well had a lot of that, and felt it, but the next day, felt on top of the world after conquering it!!! Especially after enjoying some of your great recipes!! They are so enjoyable since I’m not a great cook, and every recipe so far has been really nutritious as well as recharging….what my body has been needing for a long time…

Being Boundryless means managing Energy ~

Being Boundryless is the art of balancing ~

Being Boundryless is the art of balancing ~

Here’s some great tips from a friend I admire both as a husband and family man. We can all learn from these…hope you do too~

6 Energy Management Tips (for the under-slept, over-worked, father-of-many) by Chris 1 person liked this ON October 22nd at 2am, Rozanne, my wife, gave birth to our son … Joaquin Gabriel Lopez. Needless to say, I’m on cloud 9 right now and our friends and families seem to think that I’ve got a certain “glow” because …

1) The “Lopez” name will get carried on (my brother and I were the last in our line of “Lopez’s”) and  …

2) I now have a male ally in this estrogen dominant family. Even though it’s been a little over 2 years since we last had a newborn in this house, I (read: my body) seems to forget how inconsistent and unexpected the scheduling is. Some nights I get 7 hours of sleep, some nights I get 5, but most often lately, I’ve been getting 2 or 3 hours. I have, however, been able to maintain a certain amount of energy and haven’t really “hit the wall” just yet … and I don’t expect to. Sleepless nights, inconsistent scheduling, never having things go as planned come part and parcel with being a busy parent. Managing your energy and having enough of it to function throughout the day will give you the ability to interact with some competence with your peers at work and your family at home.

Here are 7 things that I’ve been doing since the birth of “Q” (that’s what we’re calling him) to help me maintain my energy levels…

1) Stay on Schedule (even though every ounce of your being is telling you not to) – Regardless of how much sleep I get, I’m still up at 5am. Some days I feel like a truck hit me, but most days it seems that my body recognizes that everything is as it should be. I try to go through the exact same schedule/routine everyday – training, studying, working, eating & meditating at the same time. If something comes up, like last week when I had to pick one of the girls up from school because she was feeling sick, then I accept it, let everything else go, and once order is restored, I get back on schedule. This alone has been the biggest difference in me maintaining my sanity over the past 3 weeks.

2) Drink lots of water – I can’t stress this enough. Staying hydrated will keep you alert and will keep your brain functioning efficiently. Water (and sleep) as far as I’m concerned, are nature’s medicine. If/When I get sick, it’s usually because I’m not getting enough sleep or I’m dehydrated. Making sure you’re drinking enough water is even more important if you drink coffee or tea or anything caffeinated because caffeine is a diuretic.

3) The 20-minute nap – This is the one thing that I do “unscheduled”, but I feel refreshed and rejuvinated immediately after. Dozing off for 20-minutes is like hitting the reset button in the middle of the day. Sometimes I play my meditation CD while I’m napping and other times I just lay down and doze off while “the boy” is asleep on top of me. Either way, when I wake up, I’m almost as good as new.

4) Avoid sugary foods – I’m not a big junk food eater to begin with, but sometimes when time isn’t on your side and you just feel lazy, it’s so easy to just order a pizza or sneak some of the kids’ Trick or Treat candy. I’ve had my slips and believe me, I’ve paid for it. The sugar highs are great while they last, but the crashes are brutal. In addition to that, excess sugar increases cortisol levels and inhibits immune response … not a good thing if you’re dealing with not getting a lot of sleep.

5 and 6) Caffeine management – You may already know this, but I’m an espresso junkie. I love the stuff. I’ve talked about the benefits of drinking espresso instead of the slow drip sludge that you can get from the local “Dunkin’Bucks” HERE. What I mean by caffeine management, is strategically planning when to drink your coffee (or green tea) at specific times in the day to help you stay alert, prevent the jitters and still allow you to fall asleep at night. If you wake up at 6am, then your first dose of caffeine can be taken as late as 9am. That’s about enough time for any caffeine addicted body (like mine) to NOT get any headaches. The main thing to note is that caffeine has a 1/2 life of about 6 hours – that’s the time it takes your body to eliminate 1/2 the amount of caffeine you injested. So if you set a 10pm bedtime for yourself, then you should ideally have your last dose of caffeine by 4pm (I have my last espresso at 3pm for safe measure).

7) Get outside – It’s November here in Toronto, and despite it being a little chilly, the sun is out and the skies are clear. I dropped the kids off at school this morning, quickly returned home, parked the car and got on my bike to head over to the coffee shop and then to my first client. Nothing beats riding a bike in this city. No traffic, fresh air and a feeling of freedom. If you want to wake up and get some activity in your life, commute to work using a bike – you’ll save money on gas and parking and will be reducing your carbon footprint at the same time. So those are the strategies that work for me to keep my energy up while I battle 2hr nights of sleep, 3am diaper changes and going to work with spit-up on my shirt.

Thanks to Chris Lopez a great inspiring family man!!!

What are some of your favorite Energy Management strategies? Please leave a comment and let everyone know.

Personal Power ~ Be Boundryless !!

For those of us becoming Boundryless provides us Personal Power.

Here’s an easy way to start~ Enjoy !

Exercise #1 The “What” to do: Set aside time in your life to feel stressful, fearful, threatening or sad feelings. The idea that you can choose when to feel them (or least for how long) is new to a lot of people. I always thought that emotions came when they came and then we would feel them. To imagine that there were ways to put off feeling them until a better time had never been a conscious thought of mine before learning this? It is important that we learn we can be in control of our feelings and that we can feel safe even with overwhelming feelings. What about you? The “Why” to do it: What I had discovered a long time ago was that in learning to survive, I had learned to hide feelings away. It’s a very common reaction most of us have, because we’ve never been taught any differently. How many times a day do you find yourself doing the same thing? When we are in survival mode we can’t always deal with all the strong emotional feelings that beset us, so we tuck them away somewhere. I had become so proficient at this that many times I couldn’t even recognize that I was feeling anything. This “stuffing of feelings” of course leads to all kinds of stress, health troubles, anxiety, and unhappiness. It also stalls creation. Using simple techniques like this give you more mastery over your life. It may seem small but in reality using a strategy like this becomes incredibly empowering once it becomes a natural part of your life. Is there something you know you need to feel but are avoid feeling? Consider doing this exercise because it is like an emotional cleansing. I know that just us talking about emotions and “feelings” can be uncomfortable (maybe more so for men – maybe not). Consider that releasing those emotions and having a system for not allowing them to get buried deep down inside of you can lead to helping you quit smoking, overeating, drinking, getting angry, feeling agitated, all sorts of bad habits that we have learned along the way to help keep those emotions buried where no one can find them. I’m not saying you “should” do this, I’m simply asking you to consider it as a possibility. Sound fair? Okay, now the good stuff. The “HOW” to do it: (This is the part that’s usually left out) Consider setting aside three 20 minute “empowerment sessions” a week where you are allowed to fully feel and experience disempowering emotions. Like sadness, stress, fear, overwhelm, etc. Note: Even though we are allowing our selves to feel the disempowering feelings, I prefer to call it my “empowerment sessions” because that’s how I feel when I’m done. Name them anything you want, just keep them positive and powerful, not negative. Make sure that you create the right space for these “empowerment sessions”. Meaning, make sure that you are in a safe place, where you can simply be with yourself without any distractions and without anyone around you that will judge you for feeling these feelings. One thing that I learned was also to make sure the time I chose to feel had a definite beginning and a definite end. So, during this time that you have set aside, completely allow yourself to feel those feelings. Allow yourself to feel the stress that work has put on you Allow yourself to feel the fear of needing to pay the bills, or not knowing what to do Allow yourself to feel overwhelmed by life and all the pressures that are on your shoulders Simply allow yourself to live these feelings, feel them. – Cry if that’s what you feel – Scream if that what you feel Just allow yourself the time, space and above all the freedom to feel these feelings without judgment, criticism, shame or guilt. Can you do this? The beauty in this strategy is that you learn that you can control when you want to feel certain feelings. You are the one that begins choosing when to feel disempowering feelings and when not to. Do not skip this next step After taking the scheduled time to feel stressful, overwhelming, sad, angry feelings, I learned to immediately go into feelings of intense love. Identify times when you have felt completely loved. Find at least one time in your life when you have felt overwhelmingly loved. That is the feeling and moment you will revive at the end of every “empowerment session.” So, the simple how-to strategy is: 1. Consciously set at least three 20 minute empowerment sessions every week to feel stress, fear, overwhelm, angry, sad or any other feelings that arise. 2. Make sure you have a specific beginning and end time. 3. Eliminate all distractions and do this in a “safe” space 4. Allow yourself to just experience these disempowering feelings without guilt, shame or judgment. 5. Wrap it up by recalling and feeling one of your intensely, loving moments in depth at the end. (do not skip this step) Take a moment to begin feeling the power of this easy Exercise right now. There is no need to rush.
Hope this helps you on your path to being Boundryless!

Watch for Exercise #2 coming up everyone.

Be Boundryless…Take that first step!!!


The First step to Boundrylessly Living ~

The First step to Boundrylessly Living ~

“All great masters are chiefly distinguished by the power of adding a second, a third, and perhaps a fourth step in a continuous line. Many a man had taken the first step. With every additional step you enhance immensely the value of your first. “
-Ralph Waldo Emerson


Simple yet powerful isn’t it !?

It should remind us that while the act of starting in a new direction towards a new goal is a noble and valuable one, that it is only the continuous movement in that direction that actually gets us to the final destination…In other words…Mindfully…Focused Intentions given energy from your E-motions (Energy in Motion!!)


The steps don’t have to be big.

They just have to build, each one building on the last, until you’re more ‘there’ than ‘here’ and finally getting to where you want to go.

Makes sense, right?

So, think about this ….. what one small step could you take Right Here….Right Now toward moving toward YOUR goals?

Just one.

Identify it ……then do it!!

Take the step then you’ll be that much closer to experiencing Boundryless Living ~~