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Changing Fear as easy as A~B~C~D~E !!

Facing your Fear ~

Facing your Fear ~

Hey Folks,

Was chatting with a good buddy of mine who has been hesitating starting his online business out of fear of failure.

So as shared with my buddy, to look at fear as an advantage and Use It !!

Here’s now what we shared…

Uncertainty. It’s a terrifying word.

Living with it, dangling over your head like the sword of Damacles, day in day out, is enough to send anyone spiraling into a state of anxiety, fear and paralysis.

Like it or not, though, uncertainty is the new normal. We live in a time where the world is in a state of constant, long-term flux. And, that’s not all. If you want to spend your time on the planet not just getting-by, but consistently creating art, experiences, businesses and lives that truly matter, you’ll need to proactively seek out, invite and even deliberately amplify uncertainty. Because the other side of uncertainty is opportunity.

Nothing great was ever created by waiting around for someone to tell you it’s all going to be okay or for perfect information to drop from the sky. Doesn’t happen that way. Great work requires you to act in the face of uncertainty, to live in the question long enough for your true potential to emerge. There is no alternative.

When you find the strength to act in the face of uncertainty, you till the soil of genius.

Problem is, that kills most people. It leads to unease, anxiety, fear and doubt on a level that snuffs out most genuinely meaningful and potentially revolutionary endeavors before they even see the light of day. Not because they wouldn’t have succeeded, but because you never equipped yourself to handle and even harness the emotional energy of the journey.

But, what if it didn’t have to be that way?

What if there was a way to turn the fear, anxiety and self-doubt that rides along with acting in the face of uncertainty–the head-to-toe butterflies–into fuel for brilliance?

Turns out, there is. Your ability to lean into the unknown isn’t so much about luck or genetics, rather it’s something entirely trainable. I’ve spent the past few years interviewing world-class creators across a wide range of fields and pouring over research that spans neuroscience, decision-theory, psychology, creativity and business.

Through this work, a collection of patterns, practices and strategies have emerged that not only turbocharge insight, creativity, innovation and problem-solving, but also help ameliorate so much of the suffering so often associated with the pursuit of any creative quest.

These are as easy as A ~ B ~ C ~ D ~ E so get Going !!

1. Reframe.

We tell ourselves stories all day long. I’m skinny. I’m fat. I’m talented. I’m stupid. This is genius. This is awful. I will succeed. I will fail. I’m terrified and anxious. I’m confident and proactive. It turns out, the storylines we create around a particular circumstance are far more determinative of success than the circumstance itself. They affect not only our willingness to act, but the quality of our ideas and solutions.

If you create a story that empowers action and innovation, that’s great news. Unfortunately, our brains have a strong bias toward negativity, leading most of us to create stories around circumstances that require action in the face of uncertainty that are more likely to paralyze and stunt creativity than fuel action.

Reframing is a process that asks you to suspend negative storylines, explore if the story you’re telling is the only one and, if not (which is inevitably the case), construct or frame a new storyline that empowers you to experience an uncertain circumstance not as a prime for failure and inaction, but as a signpost for meaning and opportunity.

For example, if you’re disabling storyline is around the risk of failure, instead of just asking “what if I fail?” and creating a doomsday scenario, you also ask “how will I recover, what if I do nothing and what if I succeed?” Then build new stories around those questions.

2. Practice Mindfulness.

Reframing is an immensely powerful tool in the quest to lean into the unknown. But it also requires a certain equanimity; the ability to pull back and see what’s really going on, re-center, then breath into that uncomfortable place long enough for amazing things to bubble up. Over time, a daily mindfulness practice goes a long way toward equipping you to do just that.

Plus, it cultivates the sense of persistent grounding that makes living and acting in a world where there is no new normal far more enjoyable. And it trains you in the practice of dropping thoughts, among those, destructive, limiting-beliefs.

3. Exercise Your Brain.

We’ve all seen the research on exercise and health, weight loss and disease prevention. But, did you know that certain approaches to exercise also have a profound effect on your brain?

Daily cardiovascular exercise, for example, especially with high-intensity bursts mixed in can improve mood, executive function, decision-making and creativity and decrease anxiety and fear. The latest research even reveals the possibility that exercise can grow new brains cells, something that until only a few years ago, was thought to be impossible. It’s also strongly correlated with decreases in anxiety and increases in mood, which are directly connected to improved creativity and problem-solving.

4. Singletask.

Multitasking is out. Turns out this badge of honor from the ’90s is more fiction than fact. Our brains don’t multitask, they just rapidly switch between tasks, sometimes fast enough for us to believe we’re doing many things at once. Problem is, every time we switch, there is a “ramping cost” in your brain, it takes anywhere from a few second to 15 minutes for your brain to fully re-engage. This makes you feel insanely busy, but simultaneously craters productivity, creativity and increases feelings of anxiety and stress.

Multitasking also requires you to hold a lot of information in your working memory, which is controlled by a part of the brain known as the prefrontal cortex (PFC). But the PFC is also responsible for will-power, and for keeping fear and anxiety in check. Multitasking increases the “cognitive load” on the PFC, overwhelming it and effectively killing it’s ability to keep fear, anxiety and the taunt of distraction at bay.

Simple solution–just say no. Do one thing at a time in intense, short bursts.

5. Get Lean.

Instead of creating in a vacuum, explore the possibility of bringing a “lean” or “agile” approach to your creative process. Focus on maximum learning, create the simplest version of your idea possible, then bring a select group of those who’d potentially enjoy it into the process earlier in name of soliciting and integrating input into the next iteration. This not only minimizes waste, it changes the psychology of creation by adding more certainty earlier in the game and encouraging consistent, incremental action.

These five strategies and practices can change the way you experience the creative process in a profound way. They’ll not only allow you to tap a reservoir of previously hidden creativity, they’ll also allow you to experience any creative endeavor with a far deeper sense of equanimity and joy.

So change your Fears to Positive Fuel to Live Boundrylessly !!

Friend thought I was crazy when told him … Need more Fat for More Muscle !

You can bet he got his EFA today  !!

You can bet he got his EFA today !!

Hey Folks,

FIrst off, this post is for us guys…especially those wanting to NATURALLY increase that all important hormone “T” 😉

Getting enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts.

In addition, it has myriad health benefits, including beinggood for your heart.

Taking in enough EFA’s is imperative when trying to put on muscle. Low fat diets suppress the body’s ability to produce testosterone, a definite no no when trying to build muscle.

The late Dan Duchaine considered EFA’s to be the most powerful anabolic (muscle building) supplement you can buy especially because it jacked up your testosterone levels.

Good fats include: polyunsaturated (especially Omega-3’s),such as those from fish and nuts, as well as monosaturated fats,such as those from peanut butter, olive oil, egg yolks, and fishoil.

Then there is the worst kind of fat the man made kind, trans fatty acids which can be found in our typical, of no redeeming value, junk foods such cookies, chips, fries and margarine.

Limit, if not stay completely away from, the trans fats and try to get about 30 – 35% of your calories from the good fats.

“Studies show that higher-fat diets make more sense for fitpeople than low-fat diets,” says Liz Applegate, Ph.D., author ofEncyclopedia of Sports & Fitness Nutrition. “In one study,endurance athletes ran up to 24 percent longer before they fatigued when they ate a diet that was above 30 percent fat compared to one that was below 20 percent,” she says.

More importantly to most readers of this newsletter, researchers are now beginning to realize the fact that a nutrition plan high in the good fats helps the body to burn fat.

Omega-3 fatty acids increase the size of your cells’ fuel-burning furnaces so your metabolic rate rises and you burn more calories every minute of every day.

Omega-3’s also help your body’s sensitivity to insulin. This helps your body store less fat. In addition, the fat you do store is more readily and easily converted into energy and burned during activity.

This keeps your blood sugar levels stable and keeps you away from those famed sugar crashes and cravings and irritable mood swings.

Another important exercise effect is that Omega-3’s also help your body produce testosterone, the hormone responsible for building new muscle.

As I mentioned above, he late Dan Duchaine has called the essential fatty acids the most anabolic legal food supplement one can take to build muscle.

Of course, more muscle equals more calorie burning equals less body fat.

Fat can also help you recover from your workouts.

Vitamins A, D, E and K are fat-soluble and are very important antioxidants in the muscle building, bone-repairing category.

This is huge for people like you who want to build muscle mass.

Fat also helps your heart. Omega-3 fatty acids and monounsaturated fats help lower bad LDL cholesterol and help prevent blood clots, making your heart able to do it’s job with less stress.

Here’s to living a Boundryless Life with EFA ~

A little of This and a little of That !

Take 5 for Happiness AND Health too !

Take 5 for Happiness AND Health too !

Hey Folks,

Probably have you wondering about the title.

Well, over the weekend some friends stopped over whom haven’t seen in ages.

We got to talking about a variety of things (as usual  😉

Thought would share some of it with you … while hoping it will help you in your week too !!  😉

The topic come up on how it seems so many health tips either seem too time consuming or too complex.

If you feel that way, then you’ll enjoy this story.

Five for Five ~

Here’s a pleasant little pastime that takes about 5 minutes to do each day but could make you up to 5 years younger if you’re faithful to it: drinking tea.

In a Chinese study, the cells of enthusiastic tea drinkers showed about 5 fewer years’ worth of wear and tear compared with the cells of people who drank little tea.

Age Marker
The enthusiastic tea drinkers averaged 3 or more cups of green or oolong tea daily, while the group that showed more signs of cell aging averaged less than a cup. The researchers looked specifically at the study participants’ telomeres to see how much their cells had aged. Telomeres are the protective end caps on your DNA strands. They get a smidge shorter every time cells divide, so the shorter these caps are, the older your cells are, too. And in the study, the most avid tea drinkers had significantly longer telomeres than the people who drank less than a cup a day.

Wow!!  Enough science lesson ~ Let’s all take 5 for a refreshingly healthy cup of tea !!

Another topic came up from one of my old (don’t tell I said that 😉    college buddy’s idea’s on how to help his inflamation he’s been having a problem with. His wife has tried store bought remedies with no luck.

Here’s another Power of 5 tips for ya ~

Check out this list of five tasty foods that might help you breathe easier by quelling inflammation:

Salmon: Fatty coldwater fish like salmon are packed with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two super-healthful omega-3 fatty acids that may reduce the risk of allergies. Trout and tuna are good sources, too. If you’re not a fan of fish, opt for nuts and seeds instead. They contain alpha-linolenic acid, another type of omega-3 fatty acid.

Grape juice: Grape juice is a good source of resveratrol, an antioxidant compound that seemed to reduce asthma inflammation in animal studies. Red wine is an even richer source of resveratrol, but keep in mind that alcohol may make nasal allergy symptoms worse for some people. Snacking on red grapes, blueberries, and peanuts is another way to get more resveratrol into your diet.

Beans: Legumes are an extra-healthful source of protein. Even better? Beans are loaded with folate. In a study, this B vitamin appeared to reduce the intensity of immune system reactions to common allergens. And using beans in place of red meat may do your allergies even more favors. Research shows that red meat may enhance inflammation, so cutting back could be good news for your symptoms.

Apples: One a day just might help keep your allergy symptoms away. How? It’s the quercetin in apples that may do the trick. Quercetin is a flavonoid thought to curb the production of histamine and help cool inflammation — two culprits that play a role in allergic responses.

Yogurt: Add the low-fat variety of this creamy dairy food to your antiallergy menu. Why? Because yogurt contains loads of probiotics — those good-for-your-gut bacteria. In a study, probiotics lowered levels of an immune substance known to fire up allergy symptoms.

Carrots: A colorful diet is a healthful diet. But some studies suggest that brightly hued orange, yellow, and red produce may help with allergies because they’re brimming with cartoneoids — compounds thought to have an allergy-quelling effect.

To kinda sum things up for you folks…. eating a variety of fresh, healthful foods will boost the antioxidants and other inflammation-quelling compounds in your diet. At the same time, consider cutting back on foods that are thought to stoke inflammation — like refined grains, red and cured meats, alcohol, and foods high in saturated fat and sugar. All of this could mean good news for your allergies. Changing your diet shouldn’t take the place of other proven allergy-control measures, like avoiding your triggers and taking your medication as prescribed. But it’s great to have the potential option of enhancing your allergy-control efforts with smart diet choices.

So take FIVE and Enjoy a Boundryless Life !!

Recharge and Recover is a GOOD Thing ~

Change is GOOD !

Change is GOOD !

Hey Folks,

Recently was talking with some friends how many people have forgotten how important …

Recovery is. It doesn’t have to mean doing nothing. Make it productive and you will be richly rewarded.

During the course of your training, it is normal for your progress to slow down. Oftentimes, when we hit a plateau and don’t see the results we expect, it is a sign that our body needs some time for rest and recovery. Recognize that this is normal and don’t feel discouraged. Instead take this time to rest, reassess and recharge. Then come back re-invigorated and break through your plateau.

During your recovery period, you can lower the intensity of your workout, or even take some time off (a week should do it). You may be plesantly surprised to see that you make gains during this time off. That’s because your body is repairing itself, building muscle.

Here are some suggestions on how you can tweak your training and diet program to overcome your plateaus:

  1. Workout in the morning (on an empty stomach). This is a great way to lose body fat. Make sure to take a post workout shake immediately afterwards.
  2. Add 20 minutes of low intensity cardio to the end of your workout. Another great way to lose that excess body fat.
  3. Change the type of exercises you do. Instead of bench press with a bar, do chest flyes with dumbbells. Instead of lat pulldowns, do pullups. Your body adapts rather quickly to the same stimulus, so this is a great way to mix it up and shock your body into adapting to new stimulus.
  4. Add a Shock Workout. This type of workout should be totally different from your current routine. If you are lifting low reps, maybe you want to do higher reps. If you are doing a push/pull body split, maybe you want to try a full body workout. Do this workout for a week or two, then go back to your regular routine. This type of shock workout adds new stimulus for your body and prevents it from adapting too quickly to your routine.
  5. Decrease your workout time. Do the same workout in less time. Often, we spend more time in the gym than is necessary. By cutting down your workout times, even by just 10 minutes, you will increase the efficiency and thus the intensity of your workout. Also, if you are working out at a faster pace, you will be increasing your heart rate during your workout – which helps to burn body fat.
  6. Change the order of your exercises. If you are constantly doing chest exercise first, do your leg exercise first. Again, this confuses the body. We usually work on our strongest body part first.
  7. Lower your calorie intake. It helps if you had a set calorie goal. Usually as you start to plateau you can micro-adjust your calorie intake. Take about 100-200 calories less. You may need to constantly lower your calorie intake every 2 weeks or so.
  8. Increase your calorie intake. If you are trying to bulk, then make sure you are getting enough calories. Aim for 500 or more calories above your maintenance levels.
  9. Are you getting in enough protein? Protein is very important, whether your goal is to lose body fat or gain muscle. Eating protein helps stomach fullness, promoting eating less food. Also, for muscle growth and recovery – which additionally supports weight loss. Make sure you are getting at the minimum 1gm of protein/ lb of bodyweight.

So if you’ve noticed your gains slowing down, or your motivation isn’t as strong as it was in the beginning, it may just be your body’s way of telling you that it needs a bit of a break. After you feel rested, your motivation, energy and enthusiasm will return. This is a great time to evaluate your progress and make changes to your program that will help you reach your goals.

Here’s to enjoying Boundryless progress through Recharging and Recovery !!

Recharge and Recovery is FUN !

Recharge and Recovery is FUN !