exercise

THE KEYS TO BUILD TRUE PHYSICAL POWER – PART ONE

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The keys to building your physical power are so very important, and there being some real substance to them, they can’t be summarized in just one paragraph with a few bullet points. So give yourself the ten minutes it will take because these are essentials for your overall health and longevity. (Note: this is content that can be found in my book, “Infinity Health Manual“)

 

You only get one body in this life, so need I convince you of the value in what we’re going to talk about here? The reality is we’ve steered way off course in this modern day and age with what constitutes a truly powerful body. First, when I’m talking ‘power’, I’m talking about far more than just strong biceps, quads, and abs! Ha! It’s about a deeper strength that’s infused with an incomparable life-force that today is seldom experienced. The fact is, the majority of modern exercise is completely missing the big picture. I would like to explain why, and most importantly supply you with the essential keys to fix it; building your true physical power, that is.

 

Where we got off course

 

First, let’s consider that we humans have been around for hundreds of thousands of years, but it’s only been relatively recently in our history, with the development of agriculture, that we’ve settled ourselves into villages and, ultimately, cities. Before that, we were nomads, traveling by foot around the countryside in search of food and moving with the seasons. As a result, our bodies adapted to this kind of physical activity. Today, with our modern lifestyles, we’re far less active than we previously were. The bottom line is we do a heck of a lot of sitting, both at work and at home. The modern way of life is not what our bodies were adapted for. And today we see the effects: a commonality of obesity and a host of other issues like heart disease.

 

The Big Picture

 

As I’ve always focused on in my articles, our diets are vitally important for keeping our bodies strong. Eating healthy is an essential start, but putting fuel in is only half of it. You’ve gotta pump the handle!..and in just the right way.

 

Building a fit body through the right exercise does extraordinary things for many aspects of our overall health. Improved strength supports joints and bones and, especially, the spine. The spine, after all, is a pillar of the neurological “superhighway” through which the brain exchanges vital information with the rest of the body, and, in turn, is how the body takes care of the brain. Strong body and posture keep that superhighway healthy.

 

Other benefits? The obvious one is that exercise boosts our metabolism, thus reducing the amount of fat stored in the body. Leanness alone is worth the moderate effort it takes. Exercise also circulates nutrients and oxygen-rich blood to organs and every part of the body, essentially making everything stronger and more resistant to injury.

 

Furthermore, strengthening your body helps to eliminate everyday aches and pains. Your body heals faster. It’s ironic, isn’t it? Many people shy away from exercise because of aches and pains, and yet there’s no better way to avoid physical discomfort in the long-term than by strengthening the body! Exercise fortifies the parts of the body around those everyday aches and pains, creating an incubating environment for the healing of the weak areas. Building core strength can lessen back pain, for instance. The increased oxygen-rich blood flow reduces inflammation so the body’s restorative healing life-force can get in there to work its magic. Done properly (as we’ll discuss), exercise essentially becomes physical therapy. I never stopped being amazed when I would witness this at the Ashram Health Retreat where I worked as a trainer for many years. People would experience six days of intensive exercise and leave with their everyday aches and pains gone, or at least substantially reduced.

 

I’ve experienced it firsthand myself. Years ago, I suffered from a variety of aches. Due to inflammation, I had plantar fasciitis in the arches of my feet, carpal tunnel in my wrists, and pain in my shoulders (thoracic outlet reduction). I went to a series of specialists, some of whom recommended various surgeries. At the time I was wearing braces on my wrists and doing virtually no exercise other than limping around my living room. Finally, a doctor said something startling. “You need to take those stupid things off your wrists and get to the gym!” I took his simple advice and worked with a professional trainer and my aches and pains all went away within a few months. I didn’t need surgery; I just needed to make my body stronger. The impact blew my mind. What a lesson!

 

Need more reasons to exercise? The data are overwhelming that exercise is a great stress-reducer—quite unlike anything else. Plus, it gives you a sense of achievement, helping to build your self-esteem. How’s that for true power? Not to mention that you’ll pick up some peace of mind just by getting outdoors for fresh air and sunshine, something tried and tested for millennia.

 

Most people who decide they’re not going to take the time to stay physically active through some kind of consistent exercise have no idea how powerful it can be reflected in the mind and body and what they are missing out on. They lack the comparative experience. But for those who engage in it, they know the benefits can be enormous. Bottom line? The value of exercise is in its ability to significantly enhance life-force, longevity, and happiness. Priceless, wouldn’t you say?

 

As many of us know, there are two general categories of exercise: aerobic, also known as “cardio,” and anaerobic which is generally load-bearing or the expenditure of energy in bursts, like sprints. You need to get the heart rate up with sustained aerobic activity, but you need to build muscle via anaerobic activity, too. By building muscle with load-bearing exercise, your body naturally burns more calories on a consistent basis. You’re building a bigger engine which requires more fuel! So the priority isn’t necessarily losing weight, it’s building power which produces a leaner body.

 

There’s one particular exercise that, for the money, is the most efficient in combining both cardio and load-bearing activity: hiking. After all, trekking up and down hills is just what our ancestors did. The distances we are capable of hiking are commonly underestimated. During the one-week program at the Ashram, we’d hike with the guests ten to fifteen miles a day for six days straight! And not everyone was always the most fit. But again, hiking this kind of mileage is what we are adapted to do. 

 

….. to be continue on PART TWO….

This article was written by Billy Merritt.

Click HERE to Learn more about his work.
https://www.infinitygreens.com/

PHYSICAL — EMOTIONAL — MENTAL and SPIRITUAL SKILLS


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Mindful of Breathing: Mindful breathing involves focused attention on breathing. Notice how you are breathing. Notice slower breathing and fuller breaths. Notice your belly rise and fall as you breathe in and out. When your mind drifts away from your breathing, and it will, simply notice what caught your attention and gently shift your attention back to your breathing. 


Mindful of Sounds: Following mindful breathing, focus your attention on sounds; soft sounds, loud sounds, nearby sounds, distant sounds. Notice your response to sounds. Notice if you are annoyed by a sound or judging a sound; then gently re-direct yourself to listening to sounds without judging. When your attention drifts away to a thought, notice what thoughts you were distracted by, and gently return your attention to sounds.


Meditation: The purpose of mindfulness meditation is to become more aware and accepting of internal processes; thoughts, feelings, urges, sensations, cravings, triggers, etc. Meditation is not intended for relaxation. People who are extremely anxious about internal processes or have difficulty sitting still may need to work up to a full session of 20 minutes, beginning with only 2-3 minutes at a time and working on other exercises more at first. The goal is 20 minutes of meditation two times a day. During meditation, if your mind drifts to thoughts about the past or worries about the future, gently re-direct your attention to the present moment. Mindfulness meditation is about staying in the present, not about achieving a heightened state of awareness or bliss (that’s transcendental meditation).


Mindful Eating: When eating mindfully, choose a place that is quiet and free of distractions. Before beginning to eat, look at the food. Notice what it looks like; its shape and size and color, and how it smells. Notice any internal sensations; salivation, hunger, urges before you taste the food. Now take a bite. Notice the taste, texture, and sensations in your mouth. Notice your chewing. Notice urges to swallow. Notice your swallowing. Notice your stomach as you swallow. Continue eating mindfully, noticing sensations in your stomach; feelings of hunger and fullness. Decide when you are finished eating based on when you are no longer hungry. Avoid eating while engaged in other activities, such as watching television, reading, or working. Notice feelings and thoughts associated with eating and urges to eat between meals.


Beginner’s Mind: Pick an object in the room that is familiar to you, then examine it with your beginner’s mind; that is, as if you have never seen the object before. Some people imagine they are an alien from another planet or an alien on another planet, seeing the object for the first time. Notice the shape, weight, texture and color of the object. Try to imagine what the object could be used for. As you continue to examine the object, do you notice anything about it that you may not have noticed before? When you put the object away, reflect on what you learned about the object that you didn’t already know. Consider what would happen if you approached other areas of your life with a beginner’s mind; people, places, objects, situations. How would these other areas of your life be the same or different if you approached them with beginner’s mind? What expectations do you now have that you would not have if you saw them for the first time?


Mindful of Thoughts: Once you are comfortable and have become mindful of your breathing, shift your attention to your thoughts. Become aware of whatever enters your mind. Remember that your purpose is simply to observe the thoughts that are in your mind without judging them. Observe thoughts as they come and go in and out of your awareness without trying to engage them, continue them, stop them or change them. Simply notice them. If you find yourself getting caught up in a thought, notice what caught your attention, then gently re-direct yourself to observing your thoughts. It is normal to get caught up in thoughts. When this happens, return to observing thoughts.


Mindful of Emotions: Begin by getting comfortable and becoming mindful of breathing. Think of an event in the past in which you experienced a particular feeling that you want to get in touch with; happy, sad, glad, scared, upset, angry, proud, embarrassed, etc. Remember the situation and imagine you are in the situation now. What do you see, hear, taste, smell, and touch? Notice what thoughts, feelings and sensations come up as you remember the situation. Pay particular attention to your feelings. Is there one feeling or more than one? Notice any urges to hold onto or push away your feelings. Respond to these urges with understanding. Notice how your body responds to the feelings. Is there tension anywhere? Sweaty palms? Racing heartbeat? Urge to cry? Urge to run or hide? Urge to fix it or make it go away? Simply be aware of your emotions without judging or trying to get rid of them. Re-direct your attention to just observing your emotions. Notice any changes in your emotions during this exercise. Do they change or stay the same? Get stronger or weaker? Return to mindful breathing before ending this exercise, as it can be a difficult one. This exercise can be done with moderate, less intense feelings at first.


Mindful of Physical Sensations: Physical sensations can be urges, pain, tension, hunger and racing heart. Begin to focus on sensations involved in your body as your body contacts the surface you are sitting or laying on. Notice the parts of your body that are not in contact with the surface. Notice the sensation of air on skin or a sheet touching the skin. Notice the air temperature. Notice any body sensations: urges, cravings, hunger, pain, muscle tension, racing heart, stiffness, cramps, body temperature, etc. Notice any thoughts or judgments you are making about your physical sensations; then gently re-direct your attention to your body sensations. After 5-10 minutes, shift your attention back to the sensations you feel as your body contacts the surface of your chair or bed, then focus on breathing.


Mindfulness in All Activities: We can apply mindfulness to any activity at any time during the day. We can drive mindfully and do household chores mindfully; meaning we are keenly focused on what we are doing at the moment. We can practice mindfulness in the shower, during a walk, in a park, at work, during exercise, in a store, in the Dr’s office, in the waiting room, while dressing, while playing or drawing, etc. When we find feeling of guilt about the past or anxiety about the future creep in, or unwanted thoughts, memories or cravings, we gently re-direct our focus to the here and now.



This article was written by Marc Baisden, MACP, MIN

Click HERE to Learn more about Marc Baisden.

https://www.alignable.com/anchorage-ak/recovery-intervention-services

THE FUNDAMENTALS OF A POWERFUL IMMUNE SYSTEM


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This topic is so very important for your overall health and longevity. Diet, exercise, hydration, even sunshine and sleep—it’s all connected. And one of the great results of living a healthy way of life. Taken care of properly, your body is less likely to experience illness. By maximizing those things that strengthen the body and minimizing the things that weaken the body, naturally you’ll be able to enjoy life at your greatest potential.

 

I’m not claiming that you’ll never feel under the weather, but I can state with confidence that your odds will be lower as your body’s immune system becomes stronger. The body is commonly underestimated when it comes to both prevention of illness and healing. We live in a society where often the first recourse is to turn to modern science, to depend on pharmaceuticals to fix what’s ailing us. But a body well taken care of has an extraordinary ability to take care of itself. Life-force created via lifestyle heals and is the body’s preferred remedy.

 

It’s important make a note here about cancer. Cancer prevention (and healing) is primarily about strengthening the immune system. Vitamin C (one of the essential antioxidants), as we know, is an amazing immune-system booster, reputed to be the most effective anti-cancer agent there is. Naturally this is what Infinity-C, a blend of superior high-vitamin C superfoods, is all about. Vitamin D is also a huge part of your immune system. It’s quite ironic that the correct amount of sunshine for vitamin D has proven to help with cancer recovery. (Of course too much sun should be avoided to prevent the opposite effect. This topic I cover extensively in Infinity Health Manual.) Note: part of why there is often compromise of the immune system during the winter is because we get less sunshine. This is why having additional vitamin C, beginning this time of year, is important.

 

Another important topic to address here is that the most common disease (I don’t like to word ‘disease’. Anything is curable; even broken genes.) of our modern world, is autoimmune disease. (I talk about this topic quite a bit in Infinity Health Manual. Autoimmune disease affects at least twenty-five million people in the United States. That’s eight percent of our population. And it’s rapidly increasing. As you may know autoimmune disease is when the immune system turns on and attacks the body itself. Besides allergies (the most common case), some of the more well-known strains include type-1 diabetes, rheumatoid arthritis, lupus, multiple sclerosis, thyroid disease, asthma, eczema, psoriasis, and celiac. The common denominator is attack on the body by the immune system. The most common effect on the attacked area of the body is inflammation, the swelling of tissues, making it unreachable for nutrient rich blood that is trying to come to the rescue.

 

Just forty years ago, autoimmune disease was virtually non-existent. Interestingly, in third-world countries, it’s still virtually non-existent. It exists almost exclusively in developed countries. So what’s going on? The simple fact is, it’s greatly correlated with diet and lifestyle. Yes, in some cases it’s genetic, but still, various things can be implemented to fix even genes. That, we will talk about soon.

 

Mostly it’s about adding vital nutrients that recover the intelligence of the immune system (the immune system works hand-in-hand with the neurological system) while cutting the toxic junk out. Believe it or not, adding a few things to your diet and removing a few others is what most often saves the day. Remember there are two powerhouse nutrients that are the most vital to the immune system: vitamin C and vitamin D. Some might think boosting the immune system would be the exact wrong thing to do in the case of autoimmune disease, given the fact that the immune system is already attacking itself. But what you’re really doing is restoring your body’s instinctive healing wisdom. The intelligence of the immune system is truly awesome, and it does a lot more than just fighting colds.

 

Naturally, to boost the body’s immune powers, it’s vital to cut out the junk, and to let the body heal itself. By now, you can guess what the food culprits are: processed sugar, low-grade animal protein, cheap oils, flour, and similar heavily processed food. Another huge “junk” factor is toxic chemicals. Toxic household items like cleaners and air-fresheners are proven to weaken the immune system significantly. Unquestionably, these can be causatives, at least to some degree, and over time the wear and tear of these pollutants weakens the immune system.

 

Another culprit: antibacterial soap and hand sanitizers were originally intended to take on the role of your immune system. In December of 2013, the FDA questioned soap companies to address the potential risks of using such products daily. The active antibacterial ingredient has been proven to be toxic, and ironically weakens the immune system. On top of this, there’s no evidence that antibacterial soap products are any more effective at preventing illness than washing with plain soap and water. Finally, as of this writing, the FDA is working to ban these terrible soaps. Let’s allow the superior immune system to do its job!

 

And another: antibiotics and some vaccines are now linked to reduced immunity! What an irony! The data are real. These culprits kill the bad bacteria while also killing the good bacteria we need in order to maintain a healthy immune system. Antibiotics may play a role when the situation is desperate and life threatening. Even still, after utilized, there needs to be some follow-up damage control with a healing diet and lifestyle. Most important is replacing the intestinal flora that gets killed with the use of antibiotics. This is the role of a probiotic supplement (which is why it’s an important part of the Infinity Greens formula).

 

There’s another very important topic we need to address when it comes to maintaining a healthy immune system: stress. Stress is essentially anything that puts strain on the mind or body. This includes many things such as lack of sleep, anxiety, poor diet, anger, sadness, and guilt—essentially anything that makes us feel less at ease. The reality is that this is all naturally part of life to a degree.

 

Stress releases hormones like cortisol that, short term, aren’t such a big deal, as the body knows how to remedy this. But on a regular basis they create as much wear and tear as junk food. And ultimately stress makes the mind and body weaker. Believe it or not, stress is actually proven to be the primary source of all illness. The first thing stress weakens is the immune system, the body’s capability of protecting and restoring itself.

 

The idea here is how we handle stress, like taking action to remove the common stressful circumstances that come up in daily life. Another vitally important part of reducing the effects of stress is exercise, and more than most people realize. Here’s why: stress produces adrenaline. Adrenaline unused leaves the body weaker and the mind irritable and more vulnerable to low moods. So the idea is to “exorcise” the adrenaline, booting it out of the body to leave everything stronger at the end, including your natural ability to cope with stress in the future. The big picture here is to live a life that reduces the stressors and incorporates restorative anti-stress elements such as a healthy diet, time in the outdoors, exercise, esteem-building activities, and spending time with joyous companions.

 

With regard to any malady, a truly healthy lifestyle cannot be emphasized enough. The potential healing powers of the body are awesome. Truly. All we need to do is nurture it with diet, exercise, pure water, fresh air, and sunshine. And positive thinking, too! (Shoot, what does that one have to be so hard sometimes! Remember you’re not alone. And it’s part of what friends are for.) The magnificent life-force this can yield is the body’s preferred preventative of illness and remedy too.

  

This article was written by Billy Merritt.

Click HERE to Learn more about his work.
https://www.infinitygreens.com/

Exercise And Anxiety

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Exercise and fitness are such a ubiquitous part of our culture today that it is hard to imagine a time when going to the gym after work was not seen as a normal habit. But, just a few decades ago, Americans were much less likely to exercise on their own. People may have been involved in sports, but seldom went to a gym just to work out or went for a run if it were not with a sports team or part of a training program. In 1960, President Kennedy went so far as to call America a "soft" and "under-exercised" nation.

Things began to change in 1968, when Dr. Kenneth Cooper published his then-groundbreaking book Aerobics, outlining the health benefits of exercise. Since then, exercise has become part of daily life for millions of people. Working out is now seen as essential for overall health and a healthy lifestyle.

While the physical benefits of exercise are certainly important, many people also choose exercise for the impact that it has on their mental health. Anxiety is on the rise, and the millions of people who live with anxiety are looking for ways to manage their condition. In addition to therapy and medication, exercise is one of the main ways that people choose to cope with anxiety. Many people find that exercising makes them feel calmer and blow off steam when they feel stressed. But does exercise really help anxiety?

Anxiety: A Growing Problem

Anxiety disorders are the most common mental illness in the United States. It is estimated that over 18%, or 40 million, American adults live with anxiety. And, that number is increasing. A 2018 survey reported that 39% of respondents said they feel more anxious than they did at the same time last year.

People who struggle with anxiety experience some similar symptoms, including feelings of panic and worry.

Can Exercise Help Anxiety?

Yes, exercise can help anxiety. But, it also depends on the type of anxiety and the person. As with all treatments for anxiety, different things work for different people. Many people with anxiety have reported that exercise helps them better manage their symptoms of the condition and feel less anxious overall. But, it is important to try exercise for anxiety for yourself to see what works for you.

How Does Exercise Help Anxiety?

There are numerous ways in which exercise helps anxiety:

Stress Relief

Exercise can be a release for people when they are feeling stressed or tense. If you have ever punched a punching bag during a boxing class, you understand how exercise and movement can help you unload your stresses. After a long day of work, or a fight with a friend, or when you are feeling anxious for seemingly no reason, moving your body and clearing your mind can help you let go of those feelings and prevent them from developing into deeper feelings of anxiety.

Distraction

When living with anxiety, it is all too easy to get caught up in your thoughts. One triggering thought can spiral into many more and lead you to feel extremely anxious and unable to calm yourself down. Working out, whether you go to the gym on your own, attend an exercise class, go for a jog outside, or engage in any form of exercise, is a great way to distract your mind and stop yourself from getting caught up in anxiety-inducing thoughts. While exercising, your mind will be focusing on your body's movements, giving you a much-needed break from the thoughts that make you feel anxious. Sometimes, distracting yourself and having a good workout is enough to stop anxious thoughts in their tracks.


Endorphins

When you exercise, your body releases endorphins, a feel-good hormone that naturally boosts your mood. In addition to making you feel happier, endorphins also reduce stress, which in turn can make you feel less tense and anxious. When you feel anxious, try taking a 10-minute break to move your body and stimulate the release of endorphins to see if their stress-fighting abilities help calm you down.

Improved Sleep

Lack of sleep or poor quality of sleep has been shown to increase rates of anxiety, especially among women. Anxiety can also make it harder to sleep, especially if you feel stressed and anxious at night.Exercise can help with both of these situations, as working your muscles hard naturally makes you more tired. Working out requires an immense amount of energy, so your body will be more prepared to fall asleep at night. Plus, exercise may make you feel less anxious overall, making you less likely to start feeling symptoms of your anxiety as your head hits the pillow.

the best exercise for depression and anxiety (and the best exercise in general) is one that you enjoy. If you try to force yourself into a workout routine that you hate, you will not be able to stick with it. You will always get the most benefit, both mental and physical, out of the type of exercise that you can do consistently. If your favorite workout is not on the above list, don't worry. If you already have a type of exercise that you enjoy and feel that it helps you manage your anxiety, certainly continue to do it. But, if you feel that your current workout routine does not help with your anxiety, try adding one of the above exercises into your routine and see if it makes a difference.

Other Ways to Manage Anxiety

While exercise helps many people cope with their anxiety, it is not the only effective way to manage anxiety. More traditional methods, like medication and therapy, should not be overlooked. Millions of people manage their anxiety with the help of a therapist or counselor, who can serve as a trusted confidant and offer valuable, individualized advice for coping with anxiety.

For many people, a combination of anxiety management techniques works best. If you are struggling with anxiety, remember that treatment is not "one size fits all," and it could take time to find the anxiety treatments that work for you. Get in touch with a therapist or counselor if you want to take the first step towards finding the best way for you to cope with your anxiety.

Reviewer Rashonda Douthit , LCSW

To read more articles like this, please visit: https://www.betterhelp.com/advice