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SeKiFi Træning Og Livsstil 3

Sund mad

Hvis der er noget der er skrevet side op og ned om, så er det sund mad. Desuden hvad er sund mad? Opfattelsen af sund mad ændrer sig hele tiden. Hvad der var sundt for blot nogle få år tilbage er måske ikke engang sundt i dag. Så hvordan ved man egentlig hvad der er sund mad?

Jeg har tre grundprincipper til mad, som jeg kalder SEB-princippet.

  1. Det skal være Sundt.
  2. Det skal være Etisk forsvarligt.
  3. Det skal være Bæredygtigt.

Igen hvad er sundt mad. Der findes mange sundhedsguruer og forskning på området, og jeg har læst mange af dem. Den bedste og klogeste bog jeg til dato har læst er bogen, “Den plantebaserede Kost” af Maria Felding og Tobias Schmidt Hansen.

Billedresultat for den plantebaserede kost

Den er meget forskningsbaseret og dermed troværdig.

Kort og godt handler det om at ens kost så vidt muligt skal være plantebaseret. Dermed menes, at det skal være gode friske naturlige (helst økologiske) plantebaserede råvarer, der ikke må være for forarbejdede. Hvis du spiser varieret indenfor hele farvepaletten af frugt, grønt, bær og nødder, så vil din fysiske og mentale sundhedsniveau blive hævet væsentligt.

Etisk mad er mad der er produceret forsvarligt og med respekt overfor organismen, der skal blive fødekilde. Det gælder naturligvis mest kødprodukter som grise, køer og kyllinger. Jeg har svært ved at forstå, at man kan spise dyr, der er blevet masseproduceret og som har levet et forfærdeligt liv, bare for at vi skal mæske os i deres billige kadavere. Hvis jeg endelig en gang i mellem skal spise kød, så skal det ihvertfald være fra økologiske dyr.

Bæredygtig mad er mad der primært er klimavenlig. Dvs. at her er det endnu en god grund til at fravælge kød, da kødproduktion er meget mere energikrævende end planteproduktion og kødproduktion udleder mange gange flere tons drivhusgasser ud samlet set end planteproduktion. Derudover er det også vigtigt at spise så lokalt som muligt. Fx bør man ikke købe Pink Lady fra Chile, når man kan købe både danske, tyske og hollandske æbler, også om vinteren. Desuden er de frugter og grøntsager, der er transporteret over større afstande tilført forskellige kemikalier, så de kan holde sig længere. Summa summarum: Køb plantebaserede lokale økologiske fødevarer.

Relateret billede

Velbekomme.

 

Love, Health And Wisdom

Brian

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Health, Healthy food, Learning and development, Mindset, Philosophy, Physical activity, Psychology, Wellness

SeKiFi Træning Og Livsstil 2

Mental og kropslig balance

I SeKiFi-filosofien hænger krop og sind (sjæl) uløseligt sammen. Mental sundhed forplanter sig i hele kroppen, og en sund krop giver velvære til sindet. Det er bevist at man kan tænke sig syg og at der omvendt er mange eksempler på, at man kan tænke sig rask. Dvs. at hvis du har en positiv og konstruktiv livsindstilling, så vil det også påvirke kroppen til at være mere sund og rask. Din indstilling til livet bestemmer dermed, hvor meget du får ud af livet på alle mulige måder både mentalt og kropsligt i forhold til livets udfordringer, og hvad du selv vælger at gøre med dit liv. Hvis du er alt for tryghedssøgende og ikke tør kaste dig ud i nye udfordringer, så bliver dit liv naturligvis derefter, men hvis du derimod tør vove at miste fodfæste og videreudvikle dig og gøre din zone for nærmeste udvikling større og større, så vil du udvikle langt større livsvisdom og reel livskvalitet. Det sidste er SeKiFi-træningen med til hver gang.

Sæt dig som mål at lære noget nyt, der er nyttigt for dig. Kast dig ud i nye uvante ting. Prøv at bryde dine mønstre, så du kan se livet fra nye vinkler. Prøv at arbejde med de ting, du er bange for. Er du fx bange for at stå på hænder, men synes at det kunne være fedt at lære, så kast dig ud i det under nogle rammer, der tager hånd om dig og skaber en proces, hvor du kan gøre det hensigtsmæssigt uden at det bliver en traumatisk oplevelse. Det gør vi også i SeKiFi-træningen. Udviklingen af en bred vifte af alle mulige kropslige kompetencerer, er med til at øge din mentale velvære i forhold til hele DIG.

Vær åben overfor nyt og sug til dig af viden  og erfaringer ikke mindst fra andre mennesker. Bliv inspireret af mennesker omkring dig og afprøv tingene selv, så du kan danne dig dine egne erfaringer og meninger.

Indse, at der findes ingen genveje til øget livskvalitet. Du må gøre det hårde arbejde selv.

Journalisten Sydney J. Harris sagde, at 90 procent af verdens kvaler og sorger kommer fra de mennesker, der endnu ikke har lært sig selv at kende, deres evner, styrker, svagheder og deres reelle dyder. Alt for mange mennesker går gennem hele deres liv uden, at vide hvem de egentlig er.

Dette har du mulighed for at gøre op med i SeKiFi.

Hvem vil du være? Du kan i realiteten være lige den, du vil være. Vi snakker her ikke om personlighedsændringer, men vi snakker om at være tro mod dig selv og blive den bedste udgave af DIG. Men det kan være yderst hårdt at ændre sig og lave om på tillærte vaner, især fordi man gennem længere tid har opbygget et image og en rolle, der kan være ret svær at ændre. Men du kan gøre det, hvis du skal og bør. Find dit sande JEG, DIT KALD og gå efter det. Livskvaliteten vil herefter komme helt naturligt til dig. Endvidere kommer de fleste for ofte til at leve et for mageligt liv både fysisk og mentalt. Især i den rige del af verden.

“Life in the First World has become too easy,” says De Sena. “It’s hard to be happy when you have ‘easy’ in abundance. You appreciate nothing.”

Sund udvikling og livsstil kommer først når du lever i kontraster. Dvs. for at kunne nyde varmen og hyggen indenfor, så må du have været ude i den bidende kulde. For at du kan nyde en god gang mad må du have sultet et stykke tid osv…. Dette giver dig også styrke til at kunne imødekomme ubehag, modgang og hvad der ellers kommer af forskellige udfordringer gennem livet.

SeKiFi klæder dig bedre på til at møde livets udfordringer.

Næste gang Sund mad.

 

Love, Health And Wisdom

Brian

RELATEREDE INDLÆG

Health, Healthy food, Learning and development, Meditation, Mindset, Philosophy, Physical activity, Psychology, Wellness

SeKiFi Træning og Livsstil 1

SeKiFi er en ikke blot en træningsform. Det er også en sund filosofisk livsstil der giver god mening og livskvalitet.

SeKiFi beskæftiger sig med:

  • Alsidig og funktionel træning.
  • Mental- og kropslig balance.
  • Sund kost.
  • Bæredygtig livsstil.

Selve SeKiFi træningen er en meget alsidig træning. SeKiFi står for Selvforsvar, Kickboksning og Fitness. Selvforsvarsdelen træner deltagerne i simple effektive selvforsvarsteknikker, der øves igen og igen, så de pr. automatik kan anvendes i en nødsituation, hvis man skulle være så uheldig. Dette giver ikke kun én mere selvtillid til at kunne klare sig i sådanne situationer, men også til alle mulige andre udfordrende situationer livet hele tiden byder på.

Det samme går sig gældende med kickboksning-delen. Her lærer du forskellige kampsportsteknikker gennem forskellige slag og spark. Disse øves på hinanden fx gennem sparring eller gennem den meget anvendte cirkeltræning.

Fitness sker primært gennem cirkeltræning med forskellige stationer, hvor du møder alsidige udfordringer, der udfordrer og træner hele kroppen. Her træner man enten alene eller med en makker i 2 x 1 minut med powermusik og så skiftes til næste station. Cirkeltræningen er både kredsløbs-, styrke-, koordinations- og mentaltræning. Når vejret er til det vil der også være naturcrossfit jvf. billederne herunder.

            

Derudover er der altid forskellige udfordringer og overraskelser lige fra forskellige tillidsøvelser til fx akrobatik.

Træningen startes altid roligt, hvor der fokuseres på den dybe, rolige og afbalancerede vejrtrækning kombineret med forskellige dynamiske yogaøvelser.

Vi slutter hver gang træningen af med en grundig udstrækning af hele kroppen. Udstrækningen bliver anvendt som den afsluttende meditative øvelse.

Næste gang om Mental- og kropslig balance.

 

Love, Health And Wisdom

Brian

 

RELATEREDE INDLÆG

Health, Learning and development, Mindset, Physical activity, Wellness

Live Like A Spartan

Sparta was a warrior society in ancient Greece that reached the height of its power after defeating rival city-state Athens in the Peloponnesian War (431-404 B.C.). Spartan culture was centered on loyalty to the state and military service. At age 7, Spartan boys entered a rigorous state-sponsored education, military training and socialization program. Known as the Agoge, the system emphasized duty, discipline and endurance. Although Spartan women were not active in the military, they were educated and enjoyed more status and freedom than other Greek women.

We can certainly use their way of living today…

Spartans were notorious for living a simple, frugal, minimalist lifestyle. They ate only what they needed, kept their bodies fit, did not spend money wastefully.

A minimalist lifestyle is much more rewarding than the standard consumer lifestyle. To live a minimalist lifestyle you get by on the least amount possible and don’t concern yourself with over-indulgence. That’s gluttony.

It’s quite easy to live like a Spartan. All you need to do is get rid of the junk, the clutter. Go through your belongings and sell or give away anything you don’t absolutely need.

Start small at first, but once you get rid of the junk it can feel quite liberating and you may want to have that feeling again. Great! Do it.

Take a look at your finances and see where you are spending money thoughtlessly and cut back on it. If you’re spending $40 a month on haircuts invest a few bucks on some clippers and cut your own hair. If you’re eating out all the time start actually buying groceries and making your own food. Restaurant food is garbage and will make you fat, quitting it is win-win.

If you’re paying $600 a month on the cool new car sell it and buy yourself a cash car. $2000 a month on rent, move to a less expensive place. It’s not as hard as it sounds. All it takes is the commitment to do it.

We have all been in the situation where we are having a difficult time making our outrageous rent payments, mortgage payments, credit card payments, car payments, lease payments. All for stuff that does not increase our happiness or make our lives better. That shit is like a weight on our shoulders, crushing us little by little. Get rid of all those burdens and it feels like a huge weight has been lifted off our shoulders.

How to Start a Business the Spartan Way

Imagine this scenario: a man wants to be self-employed, hates his job and wants to be in business for himself. He feels that he cannot do so because he has so many payments to make there is just no way he can make enough money right away to take care of all those obligations. So he just endures. He keeps at his soul-stealing job so he can keep making those payments, keep consuming, keep himself down.

The opposite scenario is this: a man wants more than anything to start his own business. He feels extremely passionate about it. He will do anything to make to succeed. He has all the same bills and junk to pay for as the other man.

This man, however, is willing to do what it takes. He sells his car that he is making payments on and he buys a cash car. He cuts up his credit cards and is determined never to use them again. He turns off his cable TV, and instead sends the money in to pay off those credit cards. He sells all his extra junk, electronics and so forth, anything that is not absolutely needed he gets rid of. He sells his house and moves into a cheap little apartment. He cooks his own food instead of eating out all the time.

He uses all his energy and resources to make his business work. He doesn’t care about having the latest cool phone, he knows it doesn’t matter. It’s hard but he finally makes his business work. It’s 5 years later and the man is basically retired. His business is on auto-pilot and he is living the good life. The other man who was scared to quit his job is still going into the same miserable job, buying the same miserable junk, living a miserable existence.

It’s hard to leave a steady job knowing you have bills to pay. But is it harder than living a miserable existence dependent completely on someone else?

If you’ve got a job making 50k a year and you have 30k worth of bills per year why not get rid of all those bills, make 20k on your own and live freer and happier?

That’s how you live like a Spartan. Get rid of all the bullshit and live with what you need, not what you have been spoonfed by advertising to think you need.

Live Like a Spartan

The Spartan Community today

Spartan isn’t just a race. It’s a mindset and a lifestyle. Here are 9 ways you can start living like a Spartan warrior and begin reaping the physical and mental rewards of greatness.

Spartan Warrior Basics

1. Do hard things

You won’t remember the easy times. Tough times define you and create your story. And the more difficult your challenges, the more interesting your story.

2. Life is a class—don’t skip

Your attitude, not your aptitude, decides your altitude. If you want to reach the peaks, decide right now to become a lifetime learner. Every day, learn something new that’s useful. You do that by trying new things, especially the stuff you’re afraid to do. Learn by doing they hard things. Take the long route, the road less traveled. Read everything you can, especially biographies and history. Learn from others. Seek to understand them through empathy. And above all, strive to know yourself. The journalist Sydney J. Harris said: “Ninety percent of the world’s woe comes from people not knowing themselves, their abilities, their frailties, and even their real virtues. Most of us go almost all the way through life as complete strangers to ourselves.”

Don’t allow that to happen.

3. Decide who you want to be

That’s right—you get to decide! But change is hard. You have to put in the work to recognize your purpose in life, your True North. “Your True North is a fixed point set by your deeply held beliefs and values,” writes Spartan founder Joe De Sena, in The Spartan Way. “Align with it and your True North will act like a high-speed train pulling you through life.”

Not only will you accomplish more than 95 percent of the people on the planet, but having a well-defined purpose to your life will likely help you live longer. One study that followed 6,000 people over the course of 14 years found that those who lived lives of purpose were 15 percent less likely to die than those who were aimless. The protective effect of having a strong life purpose may also extend to brain function. Another study of nearly 1,000 people without dementia found that people who expressed a greater sense of purpose were 2.4 times less likely to develop Alzheimer’s, and were much less likely to develop any cognitive problems.

4. Embrace discomfort

If you’re not tired, you’re sleeping too much. If you’re not cold, you’re wearing too much. If you’re not hungry, you’re eating too much.

“Life in the First World has become too easy,” says De Sena. “It’s hard to be happy when you have ‘easy’ in abundance. You appreciate nothing.”

Growth and fulfillment come when you embrace discomfort and adversity and struggle to overcome the tough stuff. Look for opportunities to make life more challenging. Create adversity. At Spartan HQ in Boston, you’ll find hand weights at the bottom of each staircase. Employees are encouraged to carry them whenever they go up and down. Why? To make life a little bit more challenging—and to build a little bit more exercise into the workday.

There’s another benefit to embracing discomfort: It’s invigorating. “The human mind was built to deal with adversity by having a physical reaction to it,” says De Sena. “You see a lion, you run. One reason the Spartan race is so popular is because we’re looking for that physical excitement in our lives, because we don’t have lions and tigers chasing us anymore.”

5. Don’t delude yourself

Success doesn’t come naturally. If something is easy, you’re not as good at it as you think you are. So, wake up and realize that you can do better. Two things separate average and extraordinary people: sweat and tears. Stop procrastinating and start sweating. Stephen King once said, “Amateurs sit and wait for inspiration; the rest of us just get up and go to work.”

Get to work.

6. Wake up early

It’s so simple, and it gives you a daily edge over 99.9 percent of your competitors.
In a study at the University of London, researchers surveyed over 1,000 people about their sleep habits, physical and mental health, diet, exercise, and level of happiness. The study found that people who rise early in the morning tend to have lower body mass indexes than people who sleep in; they also report being healthier and happier.
Getting up earlier gives you more time to make breakfast (breakfast eaters tend to be healthier and thinner than non-breakfast eaters, according to many studies), and more time to squeeze in a workout before work.
A study in a recent issue of the journal Cognitive Therapy and Research demonstrated an association between waking later in the morning and shorter sleep duration, and higher levels of negative thinking and obsessive-compulsive symptoms. Rise earlier and be more optimistic.
Research by biologists at Harvard University say that while night owls tend to be more creative, morning larks are more productive. Their study found that early risers are more confidant and motivated, better problem solvers, they spend more time setting long-term goals for themselves, and they procrastinate less.

How to do it: Getting up earlier than you normally do requires establishing a regular sleep schedule. Start going to bed 15 minutes earlier every night and get up at the same time each morning. To make it easier to fall asleep:
* Exercise during the day. It’ll increase the quality of your sleep by boosting the production of serotonin in the brain and decreasing levels of the stress hormone cortisol.
* Make your bedroom as dark as you can.
* Turn down the heat. Setting your thermostat to a cool temperature, say 60 to 65°F could help because your core temperature cools as you fall asleep.
* Wear socks on your feet. It’ll help your body get into sleep mode.
Try to get 7 to 8 hours of sleep per night. Studies suggest that amount of quality slumber improves immune system function, reduces cravings for carbohydrates, and boosts metabolism.

6. Eat healthy

You are what you eat. If you eat crap, you’ll look, feel, and perform like crap. If you want to look healthy, feel strong, and perform like a Spartan, focus on your body’s fuel. Build the best nutrition into every meal. A few ways to start:

  • Eat eggs for breakfast. A study in Nutrition Research found that people who ate an egg-based breakfast consumed a lot less calories the rest of the day, compared with people who ate a bagel breakfast of equal calories.
  • Sneak more vegetables into your day. Toss a handful of spinach into a blender; add almond milk, frozen berries, rolled oats, flaxseeds, and a scoop of whey protein powder. Blend for one minute. You won’t even notice the spinach.
  • Eat more fiber. Few of us get enough. Fiber slows the absorption of sugars into the bloodstream, keeping hunger at bay. Foods high in dietary fiber include, fruits and vegetables (eat the skins), beans, lentils, chickpeas, steel-cut oats, and whole-grain bread.
  •  Fuel muscle repair with protein. A study in the American Journal of Physiology, Endocrinology and Metabolism found that people who doubled the recommended daily amount of protein (about 112 grams for men and 92 grams for women) improved their ability to build and maintain muscle and boosted their metabolisms.
  • Snack better. Toss the chips. Snack on popcorn. It contains 15 times the disease-fighting nutrients of tortilla chips. Snack on walnuts, too. They are high in healthy plant-based fats. Eating a half-cup of walnut halves every day can improve blood vessel function, according to Yale researchers.

8. Train daily

This is non-negotiable. It’s not what you do; it’s who you are. For those times, when you feel you have no time, at least do this:
–10 arm circles clockwise, 10 arm circles counterclockwise
–20 bodyweight squats with your arms reaching toward the sky
–15 push-ups
–10 lunges, right leg forward,10 lunges, left leg forward
–30 burpees
It’ll take you less than 5 minutes. Have a little more time? Do it again. You’ll feel so much better than if you did no exercise that day.

9. Become harder to kill

In other words, get gritty. Grit is elusive. It is something you have to work on all your life. It’s one of the hardest Spartan traits to build but one of the most powerful. When you face failure after failure and you crawl into a hole to lick your wounds, grit is the tenacity that forces you to crawl back out for more.

As you work toward building greater grit, keep in mind Teddy Roosevelt, who famously said:
The credit belongs to the man who is actually in the arena, whose face in marred by dust and sweat and blood; who strived valiantly; who errs, who comes short again and again…who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly.

9 Ways to Live Like a Spartan Soldier

 

Love, Health and Wisdom

Brian

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Health, Learning and development, Meditation, Nature, Wellness

YogaRetreat På Færøerne

Vil du op til Færøerne i en uge sidst i maj og opleve Nordatlanterhavets smukke øer og rolige, venlige charmerende kultur, så tag på en skøn Yogaretreat, hvor du bliver forkælet fra morgen til aften.

19. maj – 25. maj 2019 

Du kommer helt tæt på vulkanøernes sjæl.

Afslapning kombineret med indre sjælerejse og fysisk aktivitet i storslået natur.

Professionel yogainstruktør og turarrangør.

 

Skriv til mig på brianjacobsen@rocketmail.com, hvis du vil høre nærmere.

 

Love, Health And Wisdom

Brian

RELATEREDE INDLÆG

Health, Learning and development, Mindset, Psychology

Feel The Power From The Cold

It is cold and dark,

you feel weak and sad,

but You don´t have to feel that way.

YOU can fight it

and make the cold and dark on your side.

You can learn to get energy from it.

Just like Jonna Jinton in this video.

Have a fantastic day in the dark and cold. Be the light and have the insight.

 

Love, Health And Wisdom

Brian

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