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Boundaryless Life Morning Routine

what-gets-measured-gets-improvedYour morning habits are Key to your Best day!

From the second you wake up in the morning, everything that happens is key to your overall success. (Especially those first couple of hours.) This is when you set the tone for the rest of your day. It can put your mind and body in the right state to crush your workout, hit your goals and own the day.

This process starts with the habits you develop in the morning. If you start off on the wrong foot with a poor routine, it becomes difficult to get back on track and can make the entire day a write-off.

Such a waste!

That’s why I’ve put together this plan —

the Boundaryless Life guide to owning your morning.

With these strategies for starting every day off fresh, you’ll live like a true Boundaryless Warrior: someone poised to conquer the entire day and live your dream life (with your dream physique).

Getting Into the Right Mindset

One of the most important — yet often overlooked — aspects of starting off a day right is your mindset.

So often we get caught up in the stresses of life as soon as we wake up. We start to think about what we have to do for the day, errands we have to run, responsibilities at work. This clouds the mind and immediately starts to suck out energy and mental clarity… and the day has barely even started!

To combat this, meditation is the perfect tool to get in the ideal headspace. It helps rewire your mind to live in the present moment and not get bogged down by daily stresses. With tons of podcasts, audiobooks and videos on the internet to guide you through the process, practicing meditation has never been easier.

This doesn’t need to take long either. Simply 15–20 minutes of meditation allows you to feel deeply focused and present with razor-sharp mental clarity to start your day.

Beginning Your Fasting Window

For those Boundaryless Warriors who make use of the benefits of intermittent fasting, the morning involves pushing your first meal into the afternoon.

This can be vital to your morning routine; by pushing your first meal later into the day, some pretty remarkable things happen. For one, growth hormone levels rise. This helps preserve muscle mass and shifts fuel metabolism to fat burning. Along with this, testosterone is also boosted during short-term fasting.

Furthermore, insulin sensitivity in the muscles increases to create the best scenario for lean muscle gains. By having improved insulin sensitivity, you can better direct carbs into your muscle stores and away from fat storage.

Quick Fasting Tips

While its benefits are amazing, fasting can sometimes be tricky, as morning cravings get the best of us.

Luckily, there are several approaches to help start your fasting window and push your first meal later into the day. Here’s a step-by-step plan to achieve this:

When you wake up, start with plenty of water. Your body becomes dehydrated at night, and replenishing your water stores first thing in the morning will help satisfy your body’s need for hydration and nutrients.

Next, move on to some black coffee — this is a zero-calorie way to blunt hunger and get a boost from caffeine.

This will not only decrease hunger but also provide energy and mental clarity to push through the rest of your fast or hit a killer workout.

These strategies will help blunt the feeling of hunger and prepare your body to fast well into the afternoon and reap the benefits. This sets the tone for a successful morning that allows you to prepare for an effective day of nutrition.

Get Outside

Going outside in the morning is a great way to get your body and mind charged for the day.

For one, if it’s a nice day outside, you’ll get tons of vitamin D, which your body absorbs from the sun. Vitamin D has countless benefits, including a boost in the immune system, brain, and nervous system. On top of that, it helps regulate insulin levels, supports cardiovascular health and plenty more.

To go along with this, the outdoors can help with your overall mindset. Rather than being cooped up inside all morning, getting outside will help provide mental clarity as you breathe in the fresh air and destress.

Continue to pile on the benefits of getting outside by going on a morning walk. While absorbing sunlight and taking in sights and sounds to help clear your mind, you’ll also get your heart rate going. This is a low-intensity activity to kick your body into gear for a productive day, whether that includes training or recovering. (Plus, it burns calories without upping your appetite, a sweet bonus if you’re on a cut.)

Intentions Are Key

Goals are what keep us on track. They keep what’s important to us in mind (both consciously and subconsciously). It allows us to go in the right direction, which in turn allows our actions to follow suit. Without our goals and intentions laid out, it’s easy to get lost for the entire day and miss out on time that can be used to achieve your dreams.

This is why it’s vital to write down and review your goals in the morning — both long-term and short-term. Instantly, you’re putting your mind in the right place to lead a productive day as you strive to achieve what you want.

After reviewing your goals and intentions in the morning, you’ll quickly find your mind leans less toward procrastination and laziness. Rather, you will see an improvement in productivity after reminding your subconscious what you’re working toward.

Morning Training

If your preference is to train in the morning, there are some key tips to ensure you have a solid Boundaryless workout.

For one, sleep is crucial to waking up in the morning feeling energized and ready to hit a killer workout. Sleep, you’ll be so refreshed that you may just sprint to the gym.

Next, if you train fasted in the morning, it’s important to equip your body with tools to grow and maintain muscle without food in your stomach. Branch Chain Amino Acids have been shown to reduce exercise-related fatigue and improve recovery.

While you don’t necessarily need this to have a productive early gym session, adding it to your arsenal can be the cherry on top. It can definitely help you crush your morning training, as well as the rest of the day.

Conclusion

When you wake up tomorrow morning, remember not to take your morning laying down. Waking up with a deliberate morning routine is key to starting the day off right. This will ensure that success follows.

While these strategies are great guidelines to follow, everyone is different and morning routines vary from person to person. Try these methods and tailor your morning plan to your needs in order to maximize your own personal lifestyle.

Both your body and mind will thank you as you go on to conquer the day like a Boundaryless Warrior!

Who wants to start a morning routine challenge with me?!

When I was making the most progress in my life, I had a daily morning routine. Aka the Boundaryless Life morning routine 😉

I’d start with 20 minutes of meditation. The emphasis was on becoming deeply present. This puts you into an incredibly focused, high vibrational state.

Next, I’d review my goals. Big goals, short-term goals. This aligns and aims my subconscious mind in the direction I want to go. Doing this, your reticular activating system will become laser-focused on finding ways for you to achieve your goals and best serve you.

Finally, I’d look at my to-do list for the day. Things I wanted to get done to make the day as productive as possible. This sounds so simple, but I experienced a massive improvement in productivity with this one.

Kick Procrastination out the window and start living a Boundaryless Life!

)

Success through your Habits – Goals – Dreams ~

Goals are Dreams with Deadlines

Goals are Dreams with Deadlines

Hi Everyone,

Hope you’re off to a roaring start for 2015.

Here’re some helpful tips to align your habits, goals, even dreams, to accomplish what you seek.

It’s 2015, and it’s a fresh start.

As we wipe the slate clean, we look back at last year.  Maybe we had goals, maybe we didn’t. Maybe we hit our goals, maybe we didn’t.   Some of us made new good habits, and some of us made some new bad habits.

A few of us achieved our New Year’s Resolutions, and most us didn’t.  And some of us, gave up on trying to bother with goals and New Year’s Resolutions.

After all, the stats are stacked against us.

But they don’t need to be.  I think the solution is to think a little bit differently about how goals, dreams, habits, and inspiration work together.

In fact, it’s time to put it all together.

What You Need to Know About Dreams, Goals, and Habits

Before you set goals, you need to have dreams.  Without a compelling dream that inspires you with purpose and passion, your goals will fall flat.  They will have nothing that helps them hang together into a bigger story for you. The goals are just the stepping stones to your dreams.

To support your goals, you need a habits that work with you, or at least that don’t work against you.

You can think in terms of three types of actions:  daily habits, goals, and inspired actions.  If you just have a habits, you’ll never wake up one day on top of Mt. Everest.   That’s the stuff dreams and goals are made of.  Doing some of these amazing things in your life takes deliberate action and intentional goals.   But if you don’t have habits that support t you, you’ll most likely miss your  goals.  And, if you don’t have big dream to keep pulling you through all the thick, and thin, you’ll also have a tough time with your habits, your goals, and any New Year’s Resolutions.  And, at the same time, you need a way to act on inspiration, without relying all the time for lightening to strike.

So to recap, your big, bold dreams with passion and purpose pull you where you want to be, and what you want to look back on.  Your goals help you chunk up your changes into meaningful milestones.  Your  daily habits help you invest in the right direction, while learning and improving.  And when inspiration strikes, you want to have a simple way to turn it into results, or use it to leap frog your goals, or innovate in your habits.

How Habits Fit In

Some people don’t reach their goals or New Year’s Resolutions, because they didn’t build any habits.  They don’t have any habits to support them, and they take on too much change, all at once.

I had some extreme fitness goals last year.  What made any of my goals possible, was that I had started a few simple habits.  One of them was to wake up 30 minutes earlier, and do a 30 minute workout.   If I didn’t wake up earlier, then I wouldn’t be able to do my workout.  And, if I didn’t do my workout, then I wouldn’t reach my fitness goals.  I made working out in the morning a habit, where it was something I just did, like brushing my teeth.

I didn’t over-complicate it.  I kept it simple.  Over time, I found ways to make it easier and easier to just wake up and workout.

Another habit I added was adding green vegetable juice to my day.   Me and vegetables don’t get along, but I needed to add more vegetables to my diet to reach my fitness goals.    I turned it into a mini-habit, where in the afternoon I would hit the juice bar to get some think time, and to have a large spinach + ginger + pineapple juice.   I’m not sure how much spinach it is, but I see a lot of handfuls go into the making.  Related, I swap fries for salads, and I’m gradually adding more green goodness to my daily diet.

Because these aren’t really goals, and simply my habits, I focus on learning and adapting, and getting a little better each time.  It’s an investment that adds up in my favor, and it makes it easier for me to add goals to my life, because I have a baseline of successful habits supporting me underneath.

Remember ~ Habits are good – Dreams are the Spark to Make them

Habits are great.  They help us move in the direction we want to go.    But sometimes we have a dream.  A dream that’s worth fighting for.   We have an outcome that we want, and we want it this year (or this quarter, or this month, or this week.)

Sometimes we have a dream that takes concentrated effort, and we need to go above and beyond the call of duty of our everyday habits.

With the right habits, we can move in the right direction.  But without an inspiring dream, and without goals, we may not achieve the crescendos in our life.

Wish it ~ Dream it ~ Do it

Wish it ~ Dream it ~ Do it

How Dreams and Goals Fit In

A good way to think about dreams, goals, habits, and inspired action is “better together.”  The dream is the vision that inspires you.  It needs to reflect your passion and your purpose, and it needs to be actionable and believable.

You can have a dream for your career, a dream for your health, a dream for your relationships, etc.

Once you have a dream that you believe in and that can inspires you and pulls you forward, you can chunk it down into goals.  The goals are simply your meaningful milestones, or the stepping stones or the mile markers on your journey.  They are a way to see and feel your progress, and to funnel your focus along the way.

And, of course, when you have a meaningful dream, you can add habits that help support you.  After all, trying to achieve a goal, where there are no habits supporting you, is a setup for failure.  And, having habits without any goals or any dreams to inspire or pull you forward, may get lost along the road to good intentions.

In my experience, the habits that I stick with and invest with the best, and the ones where my big dream is pulling me forward.  I know that I can invest and learn in my habits while moving toward the end in mind.

Putting It All Together

Dream big so that you have a vision to hold on to and scenes in your mind that pull you forward.

Have a dream for the big areas in your life that you want to change, whether it’s your career, health, finances, etc., and make sure it reflects your passion and your purpose.  Also, make sure that it’s consistent with living your values and living the life-style you want to lead.

Have goals that help you chunk up your dreams into achievable chunks of change.  For example, if you know your dream for a year from now, then what might it look like at 6 months?  What might it look like at 3 months? What would a simple start be to make progress this month?

If you want to skip goals, then by all means do so, but at the end of the year, you may very well be disappointed if you try to look back on meaningful milestones or meaningful results.  Goals help you put a bow on things, and they help you appreciate and acknowledge your efforts.

Habits are a great way to move toward your ultimate goal, and to chip away at your dreams, by building your capabilities and confidence.  They also help you turn behaviors into automatic things that you don’t have to think about (you don’t worry about brushing your teeth, taking a shower, etc.)   They also are a powerful tool that support goals, and dreams.

As awesome as habits are, maybe the real thing to keep in mind is that you won’t learn the violin or become a doctor or find yourself on the top of Mt. Everest with habits alone.   And, by the same token, you won’t learn the violin, become a doctor, or make it up Mt. Everest, if you don’t have the habits that support you on your journey.

So once again, dreams –> goals –> habits.

You are free to skip any part of the approach, but now you know what you’ll be missing.

And, you can also use the right tool for the job.

Dream big for 2015 and Live Boundrylessly !!

Happy New Year 2015

Happy New Year 2015

When making something a Habit is a Good Thing ~

Make health babits fun with a partner

Make health habits fun with a partner

Hi Folks,

Over the last few months, I’ve spent a bit of time working with some of my friends who happen to be a group of fantastic fitness experts to see if our collective ideas   could change people’s lives.

But what I’ve found in doing research and working with some of my friends is that the most important thing isn’t some secret ideal fitness plan … but forming the habit of fitness.

It’s the habit, not the plan, that makes all the difference in the world.

It’s fascinating, really. I’ve found that you can give beginners 10 different fitness plans — yoga, running, Crossfit, TurboFire, P90X, bootcamp workouts, MoveNat, etc. — and they can all fail. Why? Because it doesn’t matter how good the workout is, or how good the diet is … if people don’t actually follow the plan.

The problem really is not that people don’t know what kind of exercises to do … they generally do know what they should be doing. And really, no matter what people choose, it’ll (generally) be better than nothing. It’s much better to do body-weight exercises, or run, or do yoga, or play a sport, than to do no activity at all.

So how do you get people to do something, rather than nothing?

It’s not even a matter of motivation.

You can motivate people to get active — for a day or three.

That’s not the hard part. The hard part is figuring out how to get them to stick to it.

When I first started outdoor hiking and exercising on a regular basis in 2000, I knew that I could get myself to do it for a few days, because I’d done it a dozen times before. But in those numerous attempts there were times it was a challenge to attain any lasting difference in my health, fitness level, or weight.

Then I applied the same principles that worked for changing any habit, and it stuck. A year later, after enjoying numeous weekly outdoor workouts attained a study flow that works regardless if doing exercises, Tai Chi, or walking mediation hiking.

What was the secret? Motivation?

A good exercise plan?

Not really …

Instead…..

It was learning to create the habit , and figuring out how to make that habit stick.

It was that simple.

And yet, none of the major fitness programs really addresses this.

I can’t understand why — having a set of DVDs is worthless if you don’t stick to it for longer than a week, or even a month or two.

Working out really hard for two months is great, but what happens after that? Do you keep going?

Usually the answer is no — and that’s if people can even make it to two months. Usually they can’t.

In addition to the habit stuff, my suggestion is to make it a group effort who ….

  • want to learn how to form the habit of exercise, and
  • want to learn how to eat healthily and mindfully, and
  • want to lose fat or gain muscle, or
  • want to train for a goal similar to your own
  • or…
  • want to get and stay fit as they age

So the take home on this folks is make what you want to change….

Including your health….

A habit to do something positive for EVERY day !

And…

Get the support of others…..

Groups are Great !!

Here’s to positive habits for living Boundrylessly !!  ;-D