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Mindset & Meditation: Reflection

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Reflection…

 

 

“We do not learn from experience… we learn from reflection on experience” – John Dewey

 

 

As I have mentioned in previous posts about learning from failures and facing obstacles head on, it is important in your breathing and visualization practice that you reflect on those times. Reflect on what you could have acted, responded, or chose better and learn from that moment. Also, reflect back on the good choices that you made during times of stress, doubt, or conflict and log those moments into your mental memory bank so that you can refer back to them when needed.

 

Reflecting back to a time or situation where you made a better choice, response, etc. and really reliving those moments can have a profound impact on your ability to make better choices in the future. Let’s say for example you had to deal with a client, co-worker, boss, friend, or relative that was challenging and negative. Reflecting back to a time where you were able to remain calm and respond vs. react to diffuse the situation, you can mentally prepare yourself for the next encounter with a similar situation with this person. As doubt, anxiety, or even fear creep into your mind before the next meeting, reflect back on your win and say to yourself, “I was able to control this situation before, that means I have the power to do it again.” Then go into the meeting confident and mentally prepared.

 

Daily reflection is also important and can help you not only with clients, but also with life itself. It is quite easy to do and can be done at the beginning and end of each day. Here is how it works:

At the beginning of each day ask yourself these questions…

When doubt, fear, worry, or anxiety become present today I will:

1.

2.

Two positive things I will do today are:
1.

2.

 

I will be mindful of my reactions/responses by:

1.

2.

3.

 

At the end of each day answer these questions…

Today I was able to control my fears, doubts, worries, and/or anxiety by:

1.

2.

 

Things I could have done better/responded better to were:

1.

2

Tomorrow will be a great day because:

1.

2.

 

I encourage you to get a notebook and write out each question from above along with your answers. Do it daily and in doing so, you are creating a reflection journal as well as creating your own roadmap to success. Look back, learn, succeed.

 

 

Mindset & Meditation: Walking/Running/Cycling Spring Meditation

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Walking/Running/Cycling Spring Meditation

 

The air is crisp and clear, and the colors of spring are beginning to show, at least here in the southern part of the U.S. :-). This is a great opportunity to get out and fully be present with your surroundings with a walking, running, or cycling meditation. Yes, you can meditate while exercising. You will need to go a bit slower, but if you do this, and can add it into your regular training plan, you will begin to train with less stress and build your aerobic engine stronger than you thought possible. You may even begin to enjoy your training even more. Here is how it works. During your session be sure to notice the budding trees, the grass beginning to return from its dormant winter state, flowers blooming, and the sounds around you. Take in the world and let that be your “music” for your session. Don’t be concerned with a specific pace or speed. Simply run/ride and be present. Be sure to breathe nice and relaxed through your diaphragm and the moment you notice your breath becomes short and forced through chest breathing, slow down for a minute or two. Listen to the audio for more instruction on how to incorporate this into your training week.

Check out Dr. John Douillard’s book Body, Mind, & Sport available on Amazon

***If you know someone that could benefit from this information, please share :-)***

Episode 139: Interview with President of the Obstacle Sports Federation Ian Adamson

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In this episode Miles and I sit down with one of the Godfather’s of Ultra-Endurance Sports, 11 time World Adventure Racing Champion, Guinness World Record Paddler, and President of the Obstacle Sports Federation (OSF), Ian Adamson.

 

Before we dive into the OSF and the sport of Obstacle Racing, we give you a look into the sport of Adventure Racing and Ian’s time as a World Champion. He talks about:

  • His early days as a runner & paddler
  • Paddling over 200 miles in record setting times
  • Eco-Challenge and something he calls “Dynamic Leadership”
  • The best lesson he learned about himself during a 10-12 day Adventure Race

Then we get into the OSF and discuss:

  • What exactly IS the OSF
  • The doping issue, testing, and Ryan Woods
  • Standardizing OCR courses for an Olympic birth
  • The future of OCR
  • And more!!

CLICK HERE to listen or download from iTunes, Stitcher or SoundCloud

Check out Ian racing Eco-Challenge HERE

Mindset and Meditation: Gratitude

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Gratitude…

 

Have you ever heard the expression, “ A little kindness goes a long way”? Think about that. If I display kindness; a kind remark, gesture, or act towards you, you feel happy, and you may not realize it, but you feel gratitude/grateful for being treated kindly. That same feeling you get when you receive a kind act, gratitude, can be felt when you practice gratitude yourself. Practicing gratitude doesn’t have to be an outward display of kindness, rather, simply being grateful for people, opportunities, and experiences in your life. No one needs to know or hear what you are grateful for. You simply speak it to yourself while practicing relaxed diaphragmatic breathing and receive the benefits.

 

The act of practicing gratitude, has shown in multiple studies to alter the way our brains process information, handle stress, and more. In this article, practicing gratitude, along with compassion, was shown to slow heart rate, lower blood pressure, and reduce feelings of anxiety and depression. The physical and mental/emotional benefits of gratitude have been proven. Now it is time for you to implement this practice, along with relaxed diaphragmatic breathing, into your daily routine. Here is how I suggest you start your day with gratitude and how you can use it throughout the day to keep a calm mind and body during stressful situations, and as a reminder “check in” throughout the day.

 

  1. First thing in the morning while still lying in bed and practicing your relaxed diaphragmatic breathing, think of 1 thing that you are truly grateful for. Be very specific with your thought. Visualize it. Note if there is sound, color, smell, or taste associated with it. Become fully immersed in this item of gratitude. You can even smile slightly, physically displaying your gratitude as your breathe and visualize

 

  1. Take this with you throughout your day. Perhaps write it on a note card that you carry with you, or write it in the notes on your phone. Set an alarm to revisit this item of gratitude during the day, or, if you like you can visualize/reflect on another item/items of gratitude during the day. Your options are totally up to you J. If something happens during the day that you would normally see as bad, or a failure, or upsetting, instead try to be grateful that you experienced it, as it serves as an opportunity for you to learn and grow from the situation

 

  1. At the end of your day, as you’re lying in bed relaxing with diaphragmatic breathing, reflect back on your day and be grateful for the opportunities you had to learn and grown from. Single out 1, or more, items of gratitude and repeat the steps above. See it, feel it, be it. Be grateful, be relaxed, and fall into a restful, peaceful, grateful sleep

Episode 133: Interview with Team AMA Coach Ryan Kempson

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In this episode Miles and I chat with the one and only Ryan Kempson, coach of Team AMA! Ryan is a wealth of knowledge, fast as all hell, and his passion for helping athletes reach their full potential through proper movement mechanics, core work and recovery is incredible! You will hear us talk about:

– How his parents never letting them quit mid-season and their hard work attitude and positive motivation bred two strong unrelenting athletes

– How not having cable tv and living in a remote part of the country led to a passion for being outside, exploring and turning him into the athlete he is today

– How we limit our abilities based on our own thoughts and fears of other racers on race day

– How water training aids so much in recovery, proper pelvic position/alignment, and overall strength potential

– How pool training can improve running ability

– How using the Burdenko method of training has led to endless progression potential

– How not to be a lazy idiot 🙂

– How you can run less than 20 miles per week and still dominate OCR

– How to pick your races and more!!

***NOTE: Due to technical issues the audio quality of this episode is not the best… Our apologies and we will work hard to improve this and bring you the best quality audio we can***

CLICK HERE to listen or download from iTunes or Stitcher

CLICK HERE to download from Sound Cloud!